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. Help 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 a great source 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, and figs helped normalize 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. (It also contains allulose, which is a natural simple sugar that doesn’t affect blood sugar.)

With anti-inflammatory and antioxidant activities, figs are able to normalize many bodily functions sometimes damaged by diabetes in rats, making them a potential diabetes natural remedy.

In humans, the benefits of figs for diabetics has been shown as well. One study revealed that drinking fig leaf tea with breakfast was associated with a decreased need for insulin in type 1 diabetics.

Further research published in 2019 discovered that beverages with high doses of fig fruit extract had lower glycemic scores than many other beverages.

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.

9. Promote digestive health

Figs are renowned for their digestive health benefits, primarily due to their high fiber content. Dietary fiber plays a crucial role in maintaining regular bowel movements and preventing constipation.

In addition to fiber, figs contain prebiotics, which are compounds that feed the beneficial bacteria in the gut. These prebiotics help maintain a healthy gut microbiome, improving overall digestive health.

Moreover, studies have shown that figs can help relieve symptoms of digestive disorders, such as irritable bowel syndrome (IBS).

A study published in 2019 found that patients with IBS who consumed figs experienced significant improvement in their symptoms compared to those who did not. This suggests that incorporating figs into the diet can be beneficial for those suffering from various digestive issues.

10. May boost heart health

Figs are rich in antioxidants, such as polyphenols, which help reduce oxidative stress and inflammation in the body. These antioxidants protect the blood vessels and heart from damage caused by free radicals.

Additionally, figs contain significant amounts of potassium, a mineral that helps regulate blood pressure by balancing the effects of sodium in the body. Consuming potassium-rich foods like figs can help lower high blood pressure, a major risk factor for heart disease.

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 sensitive 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.

Frequently asked questions

What are the health benefits of figs?

Figs offer a variety of health benefits due to their rich nutrient content, including:

• High in fiber: Figs are excellent for digestive health, helping prevent constipation and promoting regular bowel movements.
• Rich in antioxidants: They contain polyphenols that help protect cells from oxidative stress, reducing the risk of chronic diseases.
• May support heart health: Figs can help lower blood pressure due to their potassium content, and their fiber helps reduce cholesterol levels.
• Bone health: Figs provide calcium, magnesium and phosphorus, all important for maintaining strong bones.
• Blood sugar management: Although figs are sweet, studies suggest they may help regulate blood sugar levels due to their fiber content.

What are the pros and cons of eating figs?

Pros:

• Nutrient-dense: Figs are rich in essential vitamins and minerals, including vitamin B6, potassium and calcium.
• High fiber content: This helps improve digestion and may reduce cholesterol levels.
• Natural sweetness: Figs are a healthy alternative to processed sugary snacks and can satisfy sweet cravings.
• Antioxidants: The high antioxidant levels in figs help combat free radicals and may reduce inflammation.

Cons:

• High sugar content: While natural, figs contain a significant amount of sugar, which could be problematic for people with diabetes if eaten in excess.
• Possible digestive discomfort: Eating too many figs can cause diarrhea or digestive upset due to their fiber content.
• Allergic reactions: Some people may experience allergic reactions to figs, especially if they have a latex or pollen allergy.

Do you eat figs raw?

Yes, figs can be eaten raw. They are sweet and juicy when fresh, and their skin, flesh and seeds are all edible.

Some people prefer to peel them, but it’s not necessary as the skin is thin and tender.

Are figs nuts or fruits?

Figs are fruits, specifically a type of multiple fruit known as a “syconium.” Inside the fig, there are many tiny flowers that develop into seeds, giving it its crunchy texture.

How should figs be eaten?

Figs can be enjoyed in several ways:

1. Raw: Fresh figs can be eaten whole or sliced, with or without the skin.
2. Dried: Dried figs are a common snack and can be added to trail mixes or baked goods.
3. In salads: Figs pair well with greens, cheese and nuts in salads.
4. With cheese: Figs are often served with soft cheeses, like goat cheese or brie.
5. In desserts: They can be used in cakes, tarts or jams.
6. Roasted or grilled: Roasting or grilling enhances their natural sweetness and makes for a delicious side dish or dessert.

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.

This calculator is for informational purposes only. You should consult a health care provider before making any health decisions. 

Whether you’re hoping to maintain your current weight or lose or gain weight, knowing the amount of calories to consume each day is an important piece of information to have. Thankfully this handy calorie calculator is here to help.

Wondering, “How do I calculate my ideal calorie intake?” Lucky for you, there are loads of calorie calculators available online, most of which use one of several formulas that have been shown to be relatively accurate in predicting people’s calorie needs.

The beauty of these calculators is that they do the math for you. All you have to do is plug in information such as your height, gender and activity level, and you’ll be given unique daily calorie targets based on your goals.

(A calorie calculator can also be much more practical and accurate than a BMI chart.)

Calorie calculator: How many calories per day?

“How many calories should I eat a day?”

Accurately estimating the amount of calories someone requires each day is not the simplest thing to do, since calorie needs depend on a number of factors, including someone’s current weight, age, height, gender, level of physical activity, and if that person recently lost or gained weight.

This means that there isn’t a simple “one-size-all” calorie recommendation that can be used for all women and men of the same height (as you’ll often see when reading about calorie needs). In fact, even reliable calorie calculators are not 100 percent accurate, since each person’s body works somewhat differently when it comes to fat storage, muscle building and so on.

It’s essential to take into account both an individual’s body composition and lifestyle when determining energy (calorie) needs. Another factor to consider is if someone has recently dieted, since this can actually reduce how many calories that person requires.

Someone’s metabolic rate and energy expenditure are likely to decrease if she’s lost weight, which can make maintenance and further weight loss more difficult.

There are three different calorie numbers to keep in mind when using calorie counters: the amount you need to maintain your current weight, lose weight or gain weight. As you’d probably guess, gaining weight requires the most calories, while losing it requires the least.

Here are some terms to become familiar with when using calorie calculators:

• Basal metabolic rate (BMR), which is the amount of energy needed while resting in a temperate environment when the digestive system is inactive (after you’ve been fasting overnight). For most people, about 70 percent of total energy burned each day is attributed to their BMRs, which include all energy needs to fuel organs like the brain, muscles, liver, etc.
• Resting metabolic rate (RMR), which is similar to BMR. This is the number of calories you burn while you’re at complete rest.
• Total daily energy expenditure (TDEE), which takes into account the calorie needed to maintain all of your bodily functions, plus the amount of physical activity you do. This is what you can consider your “maintenance calorie target.” It’s the best number to use when dieting or trying to build muscle because it includes your RMR, non-exercise activity thermogenesis (NEAT), calories burned from exercise and the thermic effect of food.

It’s useful to know your RMR/BMR, but this leaves out the calories needed for physical activity. Physical activity accounts for about 20 percent of energy expenditure on average, while about 10 percent is used for the digestion of food (also known as thermogenesis).

Therefore, knowing your TDEE can be very helpful. Once you know this number, a basic recommendation is to either add 500 calories per day to gain weight gradually or subtract 500 calories per day to lose weight slowly.

4 proven formulas to estimate calorie needs

What’s the most accurate calorie calculator? There are four formulas that are most often used to estimate someone’s energy needs.

Here is a brief descriptions of each calorie calculator formula:

1. Mifflin-St. Jeor Calculator

This formula is generally considered the most accurate for calculating BMR, but it doesn’t take into account an individual’s lean body mass or physical activity level.

One study found that “the Mifflin-St Jeor equation is more likely than the other equations tested to estimate RMR to within 10 percent of that measured for obese and non obese individuals.”

2. Harris-Benedict Calculator

This was one of the earliest calorie equations to be used, first introduced in 1984. Since then it’s been updated to be more accurate, and it’s still used by organizations such as the World Health Organization.

However, some feel that the other calculators are still more accurate since they take into account information such as muscle mass.

3. Katch-McArdle Calculator

This equation calculates your resting daily energy expenditure (RDEE), which takes your metabolic rate and lean body mass into account. This makes it unique compared to both the Mifflin-St Jeor and Harris-Benedict equations.

Katch-McArdle is recommended most for people who are generally lean and know their body fat percentage.

4. Cunningham Calculator

This equation is used to calculate resting metabolic rate and has been found to yield acceptable estimates in muscular physique athletes. It’s recommended most for athletic and active adults.

How many daily calories to lose weight?

How many calories should you eat to lose weight? To lose weight, you need to consume fewer calories than you burn each day.

As mentioned above, you can roughly determine this number by taking your daily maintenance calories/TDEE number and subtracting 500. This is a common approach used in the “calories in, calories out” approach (CICO diet).

The amount left is your target calorie intake each day.

While it’s not a perfect formula, eating this amount can lead to slow weight loss, about 0.5 to 1.5 pounds per week on average.

Note that because your exercise level is factored in to your TDEE, you don’t need to further subtract calories burned by exercise.

When it comes to cutting calories in hopes of losing weight, it’s best not to go to extremes in terms of creating a very big calorie deficit. When you drastically cut your calorie intake you can initially lose some weight, but it’s a mix of muscle, fat and water/fluids that you’re losing, which isn’t necessarily beneficial.

The problem with losing muscle due to fad diets and extreme calorie deficits is that this decreases your metabolic rate — plus it can also interfere with athletic performance and general functionality.

On top of this, muscle mass is what gives your body an attractive appearance and healthy, toned look, so you don’t actually want to get rid of it in hopes of simply watching the number on the scale go down.

Hitting a weight loss plateau?

Is losing weight slowing your metabolism?

If you’ve recently dropped some weight and now notice that it’s getting more and more difficult to maintain your lower weight or to keep losing, know that this is a real phenomenon and that you’re not just imagining it.

Losing weight means that you’ll require fewer calories just to maintain your current weight, since your metabolism adjusts to weight loss by decreasing your calorie needs/metabolic rate. This is sometimes called being in “starvation mode.”

Being in a calorie deficit can also naturally lead to less desire for physical activity and may increase your appetite. All of these factors together mean that it can sometimes be hard to keep weight off.

How can you deal with this and prevent yourself from regaining the weight you’ve lost? Here are some strategies:

• Keep a daily journal of your meals/calorie consumption to get a good idea of what you’re actually consuming. You may not realize if you’re gradually starting to eat more, which can impact your results.
• Keep track of your workouts and physical activity, such as by using a fitness tracker band, so you can notice any changes in your routine. Tracking your steps taken can also indicate a slowdown in general non-exercise activity as opposed to more strenuous workouts. Less activity overall means that you’ll require fewer calories, so keep this in mind.
• Pay attention to other factors, such as stress and sleep. Both of these can cause changes to your metabolism, energy expenditure and appetite.
• Notice any changes in your macronutrient intake (protein, carbs and fats). Learn how to count macros. Eating a higher proportion of protein is known to help control hunger and support maintenance of muscle mass, while fiber is also beneficial for keeping you full. Try to emphasize both of these while cutting out added sugar, refined grains, unhealthy oils and processed/packaged foods.
• Try calorie-cycling or periodically doing “reverse dieting.” Because over time our bodies adapt to a lowered calorie level, it can give your metabolism a boost if you occasionally eat above your maintenance calories.
• Try not to lower your calorie intake by more than 500 calories below maintenance to prevent your metabolic rate from dipping too much.

How many calories to build muscle?

Both sufficient calories and protein are necessary to gain muscle.

Putting on muscle requires your body to receive adequate calories, which provide energy for protein synthesis. This means that being in a calorie deficit will make it hard to put on muscle mass.

Most people will need to eat at least their maintenance number of calories or more each day to gain muscle gradually, while also doing strength-training exercises.

You can roughly determine how many calories you need to gain muscle by taking your TTEE and adding between 200 to 500 daily calories.

Another recommendation is to gradually increase calorie intake by 10 percent to 20 percent above your current daily calorie intake. The key is to go slow, stay consistent with resistance training and to keep track of your progress.

This will let you know if it’s time to make changes, such as eating more or less.

For the best results in terms of improving your body composition, aim to eat a clean diet with foods like grass-fed meats, eggs, fish, quality protein powders, vegetables, nuts and seeds.

*While this calorie calculator provides an estimated caloric intake based on a number of factors, your nutritional needs may vary. Speak with a nutritionist or health care provider before you restrict your intake to ensure you’re choosing a diet that’s right for you.

The post Calorie Calculator: What Are Your Daily Caloric Needs? appeared first on Dr. Axe.

Flaxseeds are one of the richest sources of plant-based omega-3 fatty acids, called alpha-linolenic acid (or ALA). Another interesting fact about flaxseeds is that they are the No. 1 source of lignans (a potent antioxidant) in the human diet. In fact, flaxseed contains about seven times as many lignans as the closest runner-up, sesame seeds.

These seeds are also a great source of dietary fiber; minerals like manganese, thiamine and magnesium; and plant-based protein.

What does flaxseed do for you that makes it one of the most popular “superfoods”? Today we know that health perks of eating flaxseed include helping improve digestion, balance blood sugar levels, hydrate skin and more.

What is a flaxseed?

Flaxseeds are small, brown, tan or golden-colored seeds that come from the flax plant. Linseed, flaxseed or “flax seed” are different names for the same seed.

Flaxseeds (Linum usitatissimum) have been consumed for at least 6,000 years, making them one of the world’s first cultivated superfoods. According to a study in the Journal of Food Science and Technology, the Latin name of the flaxseed is Linum usitatissimum, which means “very useful.”

Flaxseeds were eaten 5,000 years ago in ancient Babylon, consumed by Aztec warriors and also a favorite food of King Charlemagne in the eighth century.

Nutrition facts

Flaxseed’s nutrition profile makes it one of the most nutrient-dense foods on the planet. Flaxseeds are nutritious because they’re rich in minerals, fiber, as well as anti-inflammatory omega-3 fatty acids (although not the same type found in fish, such as salmon).

They also provide us with antioxidant substances called lignans that help promote hormonal balance in addition to several other benefits of flaxseed.

According to the USDA, one tablespoon of whole flaxseed (considered about one serving) contains:

• Calories: 55
• Total Carbohydrate: 3 g
• Fiber: 2.8 g
• Sugar: 0.2 g
• Total Fat: 4.4 g
• Saturated Fat: 0.4 g
• Polyunsaturated Fat: 3 g
• Monounsaturated Fat: 0.8 g
• Trans Fat: 0 g
• Protein: 1.9 g
• Cholesterol: 0 mg
• Sodium: 3.09 mg (0.1% DV*)
• Manganese: 0.255 mg (11% DV)
• Thiamin (vitamin B1): 0.169 mg (14% DV)
• Copper: 0.126 mg (14% DV)
• Magnesium: 40.4 mg (10% DV)

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

How do flaxseeds compare to chia seeds? Both contain lots of fiber and ALA. Flax is a better source of ALA than chia seeds, although chia seeds also have many health-promoting effects. One ounce of flaxseeds contains about 6,000 milligrams of ALA compared to about 4,900 in the same amount of chia seeds.

Benefits

1. High in fiber but low in carbs

One tablespoon of flaxseeds possesses 3 grams of carbohydrates, of which 2.8 grams are fiber and just 0.2 grams are sugar.

One of the most extraordinary attributes of flaxseed is that flax contains high levels of mucilage gum content, a gel-forming fiber that is water-soluble and therefore moves through the gastrointestinal tract undigested.

Once eaten, mucilage from flaxseeds can keep food in the stomach from emptying too quickly into the small intestine. This can increase nutrient absorption and make you feel fuller. Because the fiber found in flaxseed is not able to be broken down in the digestive tract, some of the calories that flax contains won’t even be absorbed.

Flax is low in carbohydrates but extremely high in both soluble and insoluble fiber. This means it also supports colon detoxification, may help with fat loss and can reduce sugar cravings. A 2018 study showed how flaxseed cookies helped decrease constipation symptoms, weight, glycemic and lipid levels.

Most adults should aim to consume between 25–40 grams of fiber from high-fiber foods daily. Eating just two tablespoons of flaxseeds per day can provide about 20 percent to 25 percent of your fiber needs.

2. High in omega-3 fatty acids

While not containing EPA or DHA omega fatty acids, flaxseeds do contain the type of omega-3 called ALA (alpha-linolenic acid), an n-3 polyunsaturated fatty acid. With the help of ALA, flaxseed is considered one of the best foods for reducing inflammation and promoting cardiovascular and gut health.

Along with reducing inflammation, ALA has been found in studies to help decrease incidence of coronary heart disease and hypertension, improve platelet function, promote healthy endothelial cell function, protect arterial function and reduce heart arrhythmias.

3. May lower cholesterol levels

Flaxseeds are considered one of the top cholesterol-lowering foods. Studies have shown that these seeds can reduce both total and LDL cholesterol levels to keep your heart healthy.

The soluble fiber content of flaxseed traps fat and cholesterol in the digestive system so it’s unable to be absorbed. Soluble flax fiber also traps bile, which is made from cholesterol in the gallbladder. The bile is then excreted through the digestive system, forcing the body to make more, using up excess cholesterol in the blood and therefore lowering cholesterol.

A study published in the journal Nutrition and Metabolism found that adding flaxseeds into your diet can naturally reduce “bad cholesterol” levels by increasing the amount of fat excreted through bowel movements.

A 2021 study of 8,866 people showed that increased ALA intake may lead to decreased cholesterol levels as well as a lower risk of ischemic heart disease and type 2 diabetes.

4. May help treat hyperlipidemia

Hyperlipidemia is having an abnormally high concentration of fats or lipids in the blood, and it’s one of the most important risk factors of ischemic heart disease. Studies show that flaxseeds (not flaxseed oil) can significantly lower these lipids.

Flax promotes health of the heart and arteries due to its anti-inflammatory action, anti-hypertensive properties, cholesterol-lowering effects, anti-oxidative capacity and lipid-modulating properties.

One 2015 study split 70 hyperlipidemia patients into two groups, with the intervention group receiving 30 grams of raw flaxseed powder every day for 40 days. At the end of the study, their serum lipids were measured again.

The group taking the flaxseed powder saw their serum lipids reduced (aka their “bad cholesterol” levels decline). The authors concluded that “flaxseed may be regarded as a useful therapeutic food for reducing hyperlipidemia.”

5. May lower blood pressure

Hypertension (aka high blood pressure) occurs when the pressure in your blood vessels gets too high (140/90 mmHg or higher). Flaxseed is considered a top food that can lower blood pressure.

A review of 15 studies published in Clinical Nutrition found flaxseed may lead to a significant decrease in high blood pressure (both systolic and diastolic). If you’re starting your flaxseed intake to help manage high blood pressure, the same study found consuming flaxseed for more than 12 weeks had a greater effect than consumption for fewer than 12 weeks.

While flaxseed oil may have the desired effect on diastolic blood pressure, it did not on systolic blood pressure. Lignan extracts didn’t appear to have an effect either. So, if you’re targeting high blood pressure, ground flaxseed may be your best option.

A 2022 study involved 112 people with high blood pressure and who took four tablespoons of flaxseed daily. Results included a 20.4 unit drop in total cholesterol along with major drops in body mass index and blood pressure.

It’s even been shown to help inhibit heart arrhythmias (abnormal heart beats rhythms).

6. May help stabilize blood sugar

Flaxseed is well-known for its positive effects on blood sugar levels, making it a potentially useful tool for those prone to diabetes. When diabetic subjects took one tablespoon of ground flax daily for a month, they experienced a significant drop in fasting blood sugar, triglycerides, cholesterol and A1C level.

Flaxseeds may also improve insulin sensitivity in glucose-intolerant people or those with type 2 diabetes. After 12 weeks of flax supplementation, one study found a small but significant drop in insulin resistance.

In a review of 25 studies, whole flaxseeds appeared to lower blood sugar and prevent insulin resistance (which occurs when the body isn’t able to regulate blood sugar levels very well).

7. May help lower cancer risk

As part of a healthy diet, flaxseeds may be able to help prevent certain types of cancer, including breast, prostate, ovarian and colon cancer.

For this reason, flax is included in the Budwig diet protocol, a natural approach to helping prevent and treat cancer. The Budwig diet protocol involves eating at least one daily serving of a recipe made with cottage cheese or yogurt, flaxseeds and flaxseed oil. For this reason, the Budwig diet is sometimes called the flax oil and cottage cheese diet or just the flaxseed oil diet.

A study published in the Journal of Clinical Cancer Research discovered that consuming flaxseeds may defend against breast cancer by decreasing tumor growth. Certain studies show that women experience a reduced risk for developing breast cancer when they consume larger amounts of dietary fiber, lignans, carotenoid antioxidants, stigmasterol, vegetables and poultry. This has led some experts to recommend mostly plant-based diets for reducing risks of hormone-related cancers.

The lignans found in flaxseeds can be converted by intestinal bacteria into enterolactone and enterodiol (types of estrogens), which is believed to be how flax naturally helps balance hormones. Balanced hormones (meaning not too little or too much estrogen and progesterone) can help lower incidence of breast cancer and other problems in women.

For similar reasons, another study published in the Journal of Nutrition found that the lignans in flaxseeds may help protect against endometrial and ovarian cancer.

8. May help you manage your weight

A 2017 systematic review published in Obesity Reviews concluded that flaxseed is a good choice for weight management, particularly for weight reduction in overweight and obese participants. Results suggested a significant reduction in body weight and waist circumference following flaxseed supplementation.

Since flax is full of healthy fats and fiber, it helps you feel satisfied for longer. This means you may wound up eating fewer calories overall, which may lead to weight loss.

ALA fats may also help reduce inflammation and help with hormonal balance. An inflamed body tends to hold on to excess weight — plus it’s common to struggle with digestive issues like constipation and bloating if you’ve been eating an unhealthy diet.

Consider adding a couple of teaspoons of ground flaxseed to soups, salads or smoothies daily as part of your weight loss plan.

9. Helps decrease menopausal and hormonal imbalance symptoms

Lignans found in the flaxseed have been shown to have positive effects in menopausal women. In fact, flaxseed can be used as an alternative to hormone replacement therapy in some cases or as a complementary approach to balancing hormones due to the estrogenic properties that lignans have.

In one study of 140 postmenopausal women, menopausal symptoms decreased and the quality of life increased in women who ingested a flaxseed-supplemented diet.

Due to flax’s ability to balance estrogen, flaxseeds may lower one’s risk of developing osteoporosis. It can even help menstruating women by helping maintain cycle regularity, such as encouraging a normal length luteal phase (the period between ovulation and menstruation).

To take advantage of these hormonal benefits of flaxseed, try to include one to two tablespoons of flax in your breakfast smoothie, along with one tablespoon of flaxseed oil at some point during the day.

10. High in antioxidants (lignans)

One of the greatest perks of flaxseed is that it’s packed with antioxidants, specifically the type called lignans. Lignans are unique fiber-related polyphenols that feature anti-aging, hormonal-balancing and cellular-regenerating effects.

Lignans are considered natural “phytoestrogens,” or plant nutrients that work somewhat similarly to the hormone estrogen. Phytoestrogens in flaxseed can alter estrogen metabolism, causing either an increase or decrease in estrogen activity depending on someone’s hormonal status. (In other words, flax has both estrogenic and antiestrogenic properties.)

For example, in postmenopausal women, lignans can cause the body to produce less active forms of estrogen, which is tied to increased protection against tumor growth.

Lignans are also known for their antiviral and antibacterial properties. Therefore, consuming flax regularly may help reduce the number or severity of colds and flus.

Studies have also found that polyphenols also support the growth of probiotics in the gut and may also help eliminate yeast and candida in the body.

How to use

Look for flaxseed in major grocery stores, health food stores and online. These days they are widely available in supermarkets and might also be found in “bulk bin” sections of some health food stores where they are sold by the pound.

There are many great ways to add these super seeds into your diet, including adding them to healthy baked goods like homemade muffins, breads and cookies, plus oatmeal, yogurt, smoothies and more. It’s also gluten-free.

How to prepare flaxseeds

The very best way to experience the benefits of flaxseed is to consume flaxseeds in their sprouted form. Soaking them and then sprouting them eliminates phytic acid and may greatly increase mineral absorption. The Flax Council of Canada recommends soaking flaxseeds for minimum 10 minutes in warm water or for two hours in colder water. Some also soak the seeds overnight and then add the entire gel-like mixture (seeds plus water) to recipes.

To reap the most health benefits, experts usually recommend ground flaxseeds instead of whole flaxseeds. Flaxseeds are even more beneficial when sprouted and ground into flaxseed meal because grinding flax helps you absorb both types of fiber it contain. Whole flaxseeds will pass right through your body without being digested, which means you will not receive some of its nutrients.

You can grind whole flaxseeds in a coffee grinder, which is best done immediately before eating them so they do not spend much time exposed to air. You can also buy flaxseeds pre-ground as flaxseed meal (or golden flaxseed meal).

Like other sources of fiber, including chia seeds and hemp seeds, make sure to take them with plenty of water or other fluids.

Additionally, flaxseeds are used to make flaxseed oil, which is easily digested and a concentrated source of healthy fats. Another product of the flax plant (Linum usitatissimum) is linseed oil, which is boiled oil that’s used in oil-based paints, glazing putties (for windows) and as a wood grain protector/enhancer. Boiled linseed oil should never be taken internally.

How much flaxseed should you eat per day?

Is it good to eat flaxseed every day? Aim for about one to two tablespoons daily for proper dietary flaxseed supplementation. It’s fine to take them every day as long as you don’t experience side effects.

You might want to use more or less depending on your goals and how you react to consuming flaxseeds, so it’s best to monitor how you feel to find the right amount. Consult with your healthcare professional as well.

Baking and cooking with flaxseed

One of the most common questions regarding the use of flaxseeds in recipes is whether baking has any effect on flax’s omega-3 fatty acids. According to many studies, you can bake flaxseeds at 300 degrees Fahrenheit for about three hours, and the omega-3s (ALA) in flaxseeds will remain stable.

Here are tips for including flaxseeds in recipes:

• Add 1–3 tablespoons of ground flaxseed to a morning smoothie. Add plenty of water or almond/coconut milk, due to how the flaxseeds absorb liquid.
• Mix a tablespoon in with yogurt with some raw honey.
• Bake ground flaxseeds into muffins, cookies and breads.
• Add to homemade sprouted granola.
• Mix with water and use as an egg substitute in vegetarian/vegan recipes.

Storing flaxseed

Flax are more susceptible to going rancid over time, so they should be kept in the refrigerator to prolong their freshness. While many sources recommend that you store your flaxseeds (ground or whole) in an opaque container in the fridge or freezer, the Flax Council of Canada differs: “Studies conducted by the Flax Council of Canada show that coarsely ground flax seeds can be stored at room temperature for up to 10 months, without spoilage or loss of the omega-3 fatty acid, ALA.”

Risks and side effects

What are the potential side effects of eating flaxseeds and dietary flaxseed supplementation? When you first introduce flax (and therefore a lot of fiber) to your diet,  you might temporarily experience some of these side effects:

• Bloating and gas
• Abdominal discomfort
• Loose stools
• Decreased appetite
• Potentially hormonal changes if you consume large amounts

The fiber in flaxseed may impair absorption of some medications. Also, be aware that flaxseed acts as a blood thinner, so if you’re taking any blood thinners, such aspirin or other NSAIDs, you should avoid flaxseed consumption.

Additionally, avoid flaxseeds if you have hormone-sensitive breast or uterine cancer, and use with caution if you have high cholesterol and are taking cholesterol-lowering drugs.

Final Thoughts

• Flaxseeds, sometimes called linseeds, are small, brown, tan or golden-colored seeds. They contain the omega-3 fatty acid called ALA, protein, fiber, minerals like magnesium and phosphorus, and antioxidants called lignans.
• Health benefits of adding them to your diet include balancing blood sugar levels, reducing high LDL “bad cholesterol,” decreasing high blood pressure, promoting satiety and weight management, and contributing to gut/digestive health.
• To reap the most health benefits, experts usually recommend ground flaxseeds instead of whole flaxseeds. They can be added to things like oatmeal, baked goods, coatings for meat, yogurt and more.
• Consume about two to three tablespoons of whole or ground flaxseeds (also called flaxseed meal) daily, or have about one to two teaspoons of flaxseed oil.

The post Flaxseed Benefits for Lowering Cholesterol, Blood Pressure & Much More appeared first on Dr. Axe.

More and more health benefits have emerged linking nut consumption to a decreased risk of chronic disease. A study in the Journal of the American College of Cardiology, for example, showed that a higher intake of some of the healthiest nuts was associated with a lower risk of coronary heart disease.

Other studies have also turned up impressive results, revealing that eating more nuts could even protect against cancer.

Take a look at any nutritional value of nuts chart, and it’s easy to see why they’re so healthy. They’re high in fiber and protein, plus loaded with heart-healthy fats.

So what are the healthiest nuts, and are some better for you than others? Let’s start off with the healthiest nuts to eat, followed by what may make some less healthy than others.

1. Almonds

Almonds are high in fiber, protein and vitamin E, along with several other important micronutrients.

A one-ounce serving of almonds contains approximately:

• Calories: 164
• Total Carbohydrates: 6.1 g
• Fiber: 3.5 g
• Sugar: 1.2 g
• Total Fat: 14.1 g
• Saturated Fat: 1.1 g
• Polyunsaturated Fat: 3.5 g
• Monounsaturated Fat: 9 g
• Trans Fat: 0.004 g
• Protein: 6 g
• Sodium: 0.3 mg (0.01% DV*)
• Vitamin E: 7.3 mg (49% DV)
• Copper: 0.3 mg (33% DV)
• Manganese: 0.6 mg (26% DV)
• Riboflavin: 0.3 mg (23% DV)
• Magnesium: 76.5 mg (18% DV)
• Phosphorus: 136 mg (11% DV)
• Zinc: 0.9 mg (8% DV)
• Calcium: 76.3 mg (6% DV)
• Iron: 1.1 mg (6% DV)
• Niacin: 1 mg (6% DV)
• Potassium: 208 mg (4% DV)

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

Studies show that adding a few servings of almonds into your diet can be incredibly beneficial to your health. In one study, eating almonds every day resulted in a decrease in cholesterol levels and belly fat.

Another study published in the Journal of the American College of Nutrition showed that increasing almond intake helped improve insulin sensitivity and reduced cholesterol in adults with prediabetes.

Other studies have found that almonds may also increase beneficial HDL cholesterol, enhance memory function and even protect against breast cancer.

2. Brazil nuts

The Brazil nut is one of the healthiest nuts on the planet. It is especially high in selenium, an important mineral with antioxidant activities that helps fight against harmful free radicals to prevent cell damage.

A one-ounce serving of dried, unblanched Brazil nuts provides about:

• Calories: 187
• Total Carbohydrates: 3.3 g
• Fiber: 2.1 g
• Sugar: 0.7 g
• Total Fat: 19 g
• Saturated Fat: 4.6 g
• Polyunsaturated Fat: 6.9 g
• Monounsaturated Fat: 6.8 g
• Trans Fat: 0 g
• Protein: 4.1 g
• Sodium: 0.9 mg (0.04% DV*)
• Selenium: 544 mcg (989% DV)
• Copper: 0.5 mg (56% DV)
• Magnesium: 107 mg (25% DV)
• Thiamine: 0.2 mg (17% DV)
• Phosphorus: 206 mg (16% DV)
• Manganese: 0.3 mg (13% DV)
• Vitamin E: 1.6 mg (11% DV)
• Zinc: 1.2 mg (11% DV)
• Potassium: 187 mg (4% DV)
• Iron: 0.7 mg (4% DV)
• Calcium: 45.4 mg (3% DV)

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

These Brazilian nuts are also chock-full of health benefits. In a 2013 study, a single serving of Brazil nuts was found to significantly lower bad LDL cholesterol and raise good HDL cholesterol within just nine hours.

Due to their high selenium content, Brazil nuts may also be beneficial when it comes to cancer prevention. A study from Canada found that selenium could help prevent the development of lung cancer in those with low selenium status.

3. Cashews

Cashews are a popular nut that provide a hearty dose of healthy fats as well as plenty of health benefits.

A one-ounce serving of cashews holds roughly:

• Calories: 157
• Total Carbohydrates: 8.6 g
• Fiber: 0.9 g
• Sugar: 1.7 g
• Total Fat: 12.4 g
• Saturated Fat: 2.2 g
• Polyunsaturated Fat: 2.2 g
• Monounsaturated Fat: 6.8 g
• Protein: 5.2 g
• Sodium: 3.4 mg
• Copper: 0.6 mg (31% DV)
• Manganese: 0.5 mg (23% DV)
• Magnesium: 81.8 mg (20% DV)
• Phosphorus: 166 mg (17% DV)
• Vitamin K: 9.5 mcg (12% DV)
• Zinc: 1.6 mg (11% DV)
• Iron: 1.9 mg (10% DV)
• Thiamine: 0.1 mg (8% DV)
• Selenium: 5.6 mcg (8% DV)
• Vitamin B6: 0.1 mg (6% DV)
• Potassium: 185 mg (5% DV)

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

Why exactly are cashews good for you? They are full of antioxidants that can help protect against free radical damage and reduce the risk of chronic disease.

One study found that including cashews in the diet helped increase the antioxidant capacity in patients with metabolic syndrome.

Cashews are also lower in fat than other types of nuts but still provide a good amount of heart-healthy fats. According to a study in Food Science & Nutrition, nearly 80 percent of the fats in cashews are healthy polyunsaturated and monounsaturated fats. (15)

4. Hazelnuts

Hazelnuts are a great source of manganese and copper, as well as many other essential micronutrients.

A one-ounce serving of hazelnuts contains about:

• Calories: 178
• Total Carbohydrates: 4.7 g
• Fiber: 2.8 g
• Sugar: 1.2 g
• Total Fat: 17.2 g
• Saturated Fat: 1.3 g
• Polyunsaturated Fat: 2.2 g
• Monounsaturated Fat: 13 g
• Trans Fat: 0 g
• Protein: 4.3 g
• Manganese: 1.8 mg (78% DV)
• Copper: 0.5 mg (56% DV)
• Vitamin E: 4.3 mg (29% DV)
• Thiamine: 0.2 mg (17% DV)
• Vitamin B6: 0.2 mg (12% DV)
• Magnesium: 46.2 mg (11% DV)
• Folate: 32 mcg (8% DV)
• Phosphorus: 82.2 mg (7% DV)
• Iron: 1.3 mg (7% DV)
• Zinc: 0.7 mg (6% DV)
• Potassium: 193 mg (4% DV)
• Vitamin K: 4 mcg (3% DV)

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

Hazelnuts are one of the healthiest nuts when it comes to reducing the risk of heart disease. A study out of Turkey found that a hazelnut-enriched diet reduced total cholesterol by nearly 8 percent, dropped triglycerides by 7 percent and increased beneficial HDL cholesterol by 6 percent compared to a control group.

Thanks to their impressive nutrient density, another study published in the European Journal of Clinical Nutrition showed that eating hazelnuts even helped boost vitamin E concentrations in the blood.

5. Macadamia nuts

Macadamia nuts are especially high in fat as well as nutrients like manganese and thiamine.

A one-ounce serving of raw macadamia nuts supplies roughly:

• Calories: 204
• Total Carbohydrates: 3.9 g
• Fiber: 2.4 g
• Sugar: 1.3 g
• Total Fat: 21.5 g
• Saturated Fat: 3.4 g
• Polyunsaturated Fat: 0.4 g
• Monounsaturated Fat: 16.7 g
• Trans Fat: 0 g
• Protein: 2.2 g
• Cholesterol: 0 mg
• Sodium: 1.4 mg (1% DV*)
• Manganese: 1.17 mg (51% DV)
• Thiamine: 0.34 mg (28% DV)
• Copper: 0.214 mg (24% DV)
• Magnesium: 36.9 mg (9% DV)
• Iron: 1.05 mg (6% DV)
• Phosphorus: 53.3 mg (4% DV)
• Vitamin B6: 0.078 mg (5% DV)

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

The heart-promoting benefits of macadamia nuts secure their spot as one of the healthiest nuts. One study showed that short-term macadamia nut consumption helped reduce markers of oxidative stress and inflammation associated with coronary artery disease in 17 patients.

Another study published in the Journal of Nutrition found that eating a diet rich in macadamia nuts helped reduce both total and bad LDL cholesterol in 25 adults with high cholesterol.

6. Valencia peanuts

Peanuts are one of the most common nuts that might pop to mind first, but are peanuts healthy? Peanuts are a good source of many essential vitamins and minerals and can be a healthy dietary addition.

A one-ounce serving of Valencia peanuts provides approximately:

• Calories: 162
• Total Carbohydrates: 5.9 g
• Fiber: 2.5 g
• Total Fat: 13.5 g
• Saturated Fat: 2.1 g
• Polyunsaturated Fat: 4.7 g
• Monounsaturated Fat: 6.1 g
• Protein: 7.1 g
• Sodium: 0.3 mg (<1% DV*)
• Copper: 0.3 mg (33% DV)
• Manganese: 0.6 mg (26% DV)
• Niacin: 3.7 mg (23% DV)
• Thiamine: 0.2 mg (17% DV)
• Folate: 69.7 mcg (17% DV)
• Phosphorus: 95.3 (14% DV)
• Magnesium: 52.2 mg (13% DV)
• Pantothenic acid: 0.5 mg (10% DV)
• Iron: 0.6 mg (8% DV)
• Zinc: 0.9 mg (8% DV)
• Riboflavin: 0.1 mg (8% DV)
• Vitamin B6: 0.1 mg (8% DV)

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

So why are peanuts good for you? One massive study made up of 83,818 women showed that a higher consumption of nuts and peanut butter reduced the risk of developing type 2 diabetes.

Another study found that eating more peanuts decreased several risk factors of heart disease, such as triglyceride levels.

The benefits of eating peanuts may even begin before birth. One study found that eating peanuts at least once per week during pregnancy decreased the risk of allergic disease in children.

Mold is a common concern with peanuts, as they are grown underground in moisture. Valencia peanuts are a peanut variety grown in dryer climates, making them less prone to the growth of dangerous mold.

7. Pecans

Pecans are another type of nut notorious for their cardiovascular benefits. They are a rich source of manganese as well as several other key vitamins and minerals.

A one-ounce serving of pecans contains roughly:

• Calories: 196
• Total Carbohydrates: 3.9 g
• Fiber: 2.7 g
• Sugar: 1.1 g
• Total Fat: 20.4 g
• Saturated Fat: 1.8 g
• Polyunsaturated Fat: 6.1 g
• Monounsaturated Fat: 11.6 g
• Protein: 2.6 g
• Manganese: 1.3 mg (57% DV*)
• Copper: 0.3 mg (33% DV)
• Thiamine: 0.2 mg (17% DV)
• Zinc: 1.3 mg (12% DV)
• Phosphorus: 78.5 mg (11% DV)
• Magnesium: 34.3 mg (9% DV)
• Iron: 0.7 mg (9% DV)
• Vitamin B6: 0.1 mg (8% DV)
• Potassium: 116 mg (4% DV)

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

Eating pecans may help reduce several risk factors of heart disease, including decreasing cholesterol levels. A study published in the Journal of the American Dietetic Association showed that pecans could help lower LDL cholesterol levels, even in people with normal cholesterol.

Eating pecans may also boost antioxidant status to neutralize free radicals and fight off chronic disease. One study found that increasing pecan intake for four weeks significantly improved blood antioxidant profiles.

8. Walnuts

Walnuts can provide a good amount of protein as well as some manganese, copper and magnesium.

A one-ounce serving of walnuts supplies approximately:

• Calories: 185
• Total Carbohydrates: 3.9 g
• Fiber: 1.9 g
• Sugar: 0.7 g
• Total Fat: 18.5 g
• Saturated Fat: 1.7 g
• Polyunsaturated Fat: 13.4 g
• Monounsaturated Fat: 2.5 g
• Protein: 4.3 g
• Sodium: 0.6 mg (<1% DV*)
• Copper: 0.5 mg (56% DV)
• Manganese: 1 mg (43% DV)
• Vitamin B6: 0.2 mg (15% DV)
• Phosphorus: 98.1 mg (14% DV)
• Magnesium: 44.8 mg (11% DV)
• Iron: 0.8 mg (10% DV)
• Thiamine: 0.1 mg (8% DV)
• Zinc: 0.9 mg (8% DV)
• Folate: 27.8 mcg (7% DV)

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

Walnuts are also an excellent source of plant-based omega-3 fatty acids, which can slash inflammation and decrease the risk of disease.

Some studies have found that walnuts may also improve brain function, with one noting that “human clinical trials have also suggested an association of walnut consumption with better cognitive performance and improvement in memory when compared to baseline in adults.”

Walnuts may also improve heart health by reducing cholesterol levels and blood pressure.

9. Pistachios

High in a wide array of vitamins and minerals, pistachios are also one of the best nuts for protein.

A one-ounce serving of pistachios has about:

• Calories: 159
• Total Carbohydrates: 7.7 g
• Fiber: 3 g
• Sugar: 2.2 g
• Total Fat: 12.8 g
• Saturated Fat: 1.7 g
• Polyunsaturated Fat: 4.1 g
• Monounsaturated Fat: 6.6 g
• Protein: 5.7 g
• Sodium: 0.3 mg (<1% DV*)
• Copper: 0.4 mg (44% DV)
• Vitamin B6: 0.5 mg (38% DV)
• Phosphorus: 139 mg (20% DV)
• Thiamine: 0.2 mg (17% DV)
• Iron: 1.1 mg (14% DV)
• Manganese: 0.3 mg (13% DV)
• Potassium: 289 mg (9% DV)
• Magnesium: 34.3 mg (9% DV)
• Zinc: 0.6 mg (5% DV)
• Folate: 14.5 mcg (4% DV)

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

A study published in the Journal of the American College of Nutrition found that eating two to three ounces per day of pistachios improved blood lipid levels and lowered the ratio of bad LDL cholesterol to good HDL cholesterol. Another study found that eating pistachios helped maintain normal blood sugar levels after eating a high-carbohydrate meal.

Other research has suggested that pistachios could improve motor function, reduce oxidative stress and inflammation, and enhance blood vessel function, ranking them among the healthiest nuts around.

Some of the other healthiest nuts include kola nuts, pili nuts and black walnuts.

Healthiest nuts vs. unhealthiest nuts

A nut is a type of fruit made up of a hard shell with an edible seed inside. Nuts can be classified as either true botanical nuts or culinary nuts.

In fact, many nuts that are commonly used in cooking and baking are not actually true nuts but are used and consumed in the same way.

For example, are peanuts nuts? Although considered a culinary nut, peanuts are actually a type of legume.

Nuts can be grouped into a few different classes, including true nuts, drupes, gymnosperm seeds and angiosperm seeds.

• True nuts: These nuts fit the definition of a botanical nut, meaning that they do not open to release their seeds. Chestnuts, hazelnuts and acorns are a few examples of true botanical nuts.
• Drupes: A drupe is a type of fruit that contains an outer fleshy part surrounding a shell with a seed inside. Peaches, plums and cherries are considered drupes, as are walnuts, cashews, almonds and pecans.
• Gymnosperm seeds: These are a type of seed that are not enclosed. Pine nuts and gingko nuts are classified as gymnosperm seeds.
• Angiosperm seeds: These seeds are contained within a larger fruit. Some examples are Brazil nuts, macadamia nuts and peanuts.

Nuts types are also further separated by how they grow. As their names suggest, tree nuts like almonds, walnuts and cashews grow on trees while groundnuts like peanuts are a type of legume that ripens underground.

To make things even more complicated, nuts can be further broken down into how they are processed or produced. Roasted nuts, for example, may have a different nutrient profile than nuts with added sugars or flavors.

Of these, the healthiest nuts and seeds are those that are minimally processed without added ingredients.

Not all nuts are created equal. While there are plenty of nuts jam-packed with nutrients, some types of processing may diminish the health benefits of nuts.

Pre-shelled nuts, for instance, leave the natural casings of the nut exposed, causing the natural fats and oils to break down and become rancid more easily.

Nuts that are pre-seasoned or flavored can also be high in added sugar or salt, reducing their health properties. Even nuts that are roasted can be unhealthy because they are roasted in harmful hydrogenated vegetable oils and fats.

Nut butters are also not necessarily healthy — though they can be — since many types are chock-full of sugar, salt and hydrogenated oils.

Opt for unsalted, dry-roasted nuts whenever possible, and look for raw and organic nut butters with minimal added ingredients to ensure you’re getting the best quality.

Many types of nuts are loaded with health benefits, but they’re also loaded with calories as well — and when it comes to nuts, more is not always better.

Be sure to moderate your portion sizes and limit it to one ounce at a time to reap the health rewards of nuts without taking a toll on your waistline.

Additionally, nut allergies are common and can be dangerous. A peanut allergy, for instance, can cause skin reactions, digestive problems and even anaphylaxis, which can be life-threatening.

Tree nut allergies are also fairly common and can cause an allergic reaction in response to eating other types of nuts, such as almonds, walnuts, cashews and pistachios.

Keep in mind that even the healthiest nuts can become unhealthy when they’re loaded with extra ingredients. Look for unsalted, dry-roasted nuts, and skip the heavily processed and flavored nuts that are high in sugar, salt and hydrogenated oils.

Frequently asked questions

What is the most nutritious way to eat nuts?

The most nutritious way to eat nuts is raw or dry-roasted without added salt, sugar or oil. Raw nuts retain their healthy fats, vitamins and antioxidants, while dry-roasting preserves most nutrients.

Soaking nuts before eating can also enhance digestibility and nutrient absorption. Avoid fried or heavily salted nuts, which can increase unhealthy fats and sodium.

Which nuts are least fattening?

Almonds, pistachios and cashews are among the healthiest nuts that are lower in calories and fat compared to others. These nuts are also high in protein and fiber, which can help with weight management.

What is the unhealthiest nut to eat?

Macadamia nuts and pecans are often considered less ideal for those watching their calorie and fat intake because they are high in fat and calories. That said, they still contain heart-healthy fats and are among the healthiest nuts around.

Really, the unhealthiest are more processed and those that include added flavors, sugars and other additives.

What is the single healthiest nut?

Walnuts are often considered the healthiest nut because they are rich in omega-3 fatty acids (especially alpha-linolenic acid), antioxidants and other nutrients that promote heart and brain health. However, any of the varieties on this list of healthiest nuts can be a beneficial addition to your diet.

What nuts are safe to eat every day?

Most nuts are safe and healthy to eat every day when consumed in moderation. Almonds, walnuts, pistachios, cashews and hazelnuts are excellent options.

Daily nut consumption (about a handful or one ounce) has been linked to numerous health benefits, such as better heart health, improved cholesterol levels and reduced risk of chronic diseases.

Incorporating a variety of nuts can offer a wide range of nutrients while supporting overall health.

Final thoughts

• Nuts provide many important nutrients, and nut consumption has even been associated with health benefits like a reduced risk of cancer and heart disease, particularly when consuming the healthiest nuts.
• The healthiest nuts include almonds, Brazil nuts, cashews, hazelnuts, macadamia nuts, Valencia peanuts, pecans, walnuts and pistachios.
• Nuts that are heavily processed or contain added ingredients can actually be high in added sugars and sodium. Opt for minimally processed nuts without extra ingredients to maximize health benefits and make sure you’re consuming the healthiest nuts available.
• Additionally, keep intake in moderation, and remember to combine with a balanced diet and healthy lifestyle to see the most results.

The post 9 Healthiest Nuts and Their Benefits appeared first on Dr. Axe.

Often called “wheat protein,” “wheat meat” or “wheat gluten,” seitan (pronounced say-tahn) has a look and texture shockingly similar to meat when it’s cooked, and its alternative namesakes are quite fitting since it’s made from gluten, the main protein found in wheat.

Seitan stands out as one of the few meat substitutes completely free of soy. Like its soy counterparts, it’s also high in protein, incredibly versatile and easily able to take on other flavors.

However, store-bought versions are also generally high in unhealthy food additives, sodium and fillers, and some of its ingredients may even come with negative side effects.

So should you start adding it into your diet, or should you skip the seitan altogether? Here’s what you need to know about this source of protein that’s popular with those who follow a vegan diet or plant-based diet.

What is seitan?

Seitan is a popular meat replacement found in many types of cuisine. It’s a staple ingredient in many vegetarian dishes in Japan, China, and other East and Southeast Asian countries.

It’s used to produce certain food items like mock duck, meatless jerky, vegetarian hamburger mix and seitan bacon.

Commercial production of this form of wheat gluten began in 1962 by the Marushima Shoyu Co., which created its seitan product for George Ohsawa, the founder of the macrobiotic diet and philosophy teacher, and his students.

“Seitan” is a word of Japanese origin, and when roughly translated, the seitan definition is “made of proteins.” Vital wheat gluten is the natural protein found in wheat that is often used to create seitan.

It’s also a common ingredient in bread recipes to help the dough rise.

Seitan is created by washing wheat flour dough with water until all the starch granules have been removed, leaving only the sticky insoluble gluten as an elastic, taffy-like mass. This mass is then cut into pieces and cooked before being eaten.

It’s quite dense, which makes it more similar to meat than other plant-based protein foods. Meanwhile, it has a neutral flavor and tends to absorb flavors well.

Seitan nutrition facts

Although the exact amounts can vary between brands, pre-packaged seitan is usually low in calories and high in protein. It’s also a food high in sodium and contains a small amount of iron and calcium as well.

One three-ounce (about 84 grams) serving of original seitan contains approximately:

• Calories: 90
• Total Carbohydrates: 8 g
• Fiber: 1 g
• Sugar: 1 g
• Total Fat: 0.6 g
• Polyunsaturated Fat: 0.3 g
• Monounsaturated Fat: 0.3 g
• Protein: 15 g
• Sodium: 250 mg (10% DV*)
• Iron: 1.4 mg (8% DV*)
• Calcium: 40.3 g (4% DV*)

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

Keep in mind that the pre-seasoned, store-bought varieties often contain additives, flavorings and extra ingredients that may modify the nutritional content, usually resulting in a higher amount of calories and sodium.

However, opting to make it at home gives you more control of your seitan ingredients, eliminating the risk of additives and allowing you to make a lower-sodium version.

How to make

You can make your own seitan and be in control of the additives (and avoid the preservatives in store-bought versions). Here’s how:

Ingredients

Dough:

• 1 cup vital wheat gluten
• ¼ cup nutritional yeast 
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• ½ teaspoon paprika
• ½ teaspoon sea salt
• ½ cup low-sodium vegetable broth
• 2 tablespoons coconut aminos

Cooking Broth:

• 4 cups low-sodium vegetable broth
• ¼ cup coconut aminos
• 2 cloves garlic, minced
• 1 small onion, sliced
• 1 bay leaf
• ½ teaspoon black pepper

Directions

1. In a large mixing bowl, combine the vital wheat gluten, nutritional yeast and spices.
2. In a separate bowl, mix together the vegetable broth and coconut aminos.
3. Pour the wet ingredients into the dry ingredients, and stir until a dough forms. Knead the dough for a few minutes to develop the gluten.
4. Shape the seitan dough into a log, and cut it into smaller pieces.
5. In a large pot, combine the cooking broth ingredients. Bring this broth to a simmer.
6. Carefully place the seitan into the simmering broth. Make sure the broth covers the seitan pieces. Cover and simmer for about 1 hour.
7. Once the seitan is cooked, remove it from the broth, and let it cool. You can store it in the broth in the refrigerator for a few days, or use it right away.

Benefits

1. High in protein

Seitan is a good source of protein and can be a quick and convenient way to help those on a vegan or vegetarian diet meet their protein needs. Protein is essential for everything from building muscle to repairing tissue and producing hormones, so getting enough in your diet is absolutely critical.

While protein alone won’t enhance athletic performance, research shows that eating protein benefits performance when eaten before and after exercise. It helps increase muscle recovery, promotes muscle synthesis and serves as effective muscle ache treatment.

2. Helps create satiety

Is seitan good for weight loss? Because it’s high in protein but low in calories, seitan can help support satiety to keep you feeling full, which could help promote weight loss.

In fact, high-protein diets have been shown to decrease levels of ghrelin, the hormone that’s responsible for stimulating hunger.

3. Low in calories

A three-ounce serving includes an impressive 15 grams of protein yet only 90 calories. For those who are closely monitoring how many calories they need each day, seitan can be a good option.

4. Doesn’t contain soy

Seitan is also one of the few meat substitutes without soy, which is an allergen for many people. It’s best to select organic and minimally processed varieties.

Like some foods, there are both positive and negative aspects when it comes to soybeans, and some special considerations for those with specific health concerns. However, in moderation, many soy products can be enjoyed as part of a healthy diet.

5. Versatile and convenient food product

Seitan is one of the more versatile meat substitutes and can be used in a wide range of meatless recipes. You can easily bake, steam, sauté or simmer it to make vegan fajitas, kabobs, steaks, sandwiches and stews.

In addition, it absorbs flavors well and can easily mimic the taste and texture of meat.

Downsides

While seitan benefits are real and it can be a healthy addition to the diet for many people, there are several reasons that some people may not want to eat seitan too often.

1. Made with gluten

If you have a wheat allergy, celiac disease or gluten intolerance, seitan is definitely out of the question as it is literally made from wheat gluten. If you have a sensitivity to gluten, eating foods like seitan can result in many adverse side effects, such as bloating, diarrhea, fatigue and abdominal pain.

2. Ultra-processed food high in sodium

Most people don’t make seitan at home. Instead, they get it pre-made from restaurants and grocery stores.

These ultra-processed foods tend to be higher in sodium, which can contribute to high blood pressure and a host of other health problems. Not only that, but they are also often pumped full of additives and fillers that are not beneficial for your health.

3. Not fermented and without probiotics

Other popular vegan protein foods include tempeh and natto, which are both fermented foods — meaning they contain healthy probiotics that help support the health of your gut. Seitan is not fermented and doesn’t include any probiotics.

Your gut microbiome plays a huge role in health and disease, and probiotics have been associated with an extensive list of benefits, like improved immunity, cancer prevention and better digestive health.

4. Not a complete protein

Seitan isn’t a complete protein, as it does not contain all of the amino acids that our bodies require to function. For this reason, it’s especially important to pair seitan with a balanced diet to ensure that you’re getting all of the essential nutrients and amino acids that you need.

Seitan vs. tempeh

Tempeh is another meat replacement that makes a nutritious addition to any diet, vegetarian or not, and it can be easily swapped in to almost any recipe as a seitan gluten-free alternative.

Tempeh is a traditional fermented soy food originating in Indonesia. Whole soybeans are soaked, dehulled and partly cooked before going through a natural culturing and controlled fermentation process that then binds the soybeans into a cake form.

This tempeh cake is then typically cut into slices or cubes before use. Tempeh’s fermentation process and use of the whole soybean give it a higher content of protein vitamins and minerals.

If you compare seitan vs. tempeh gram for gram, tempeh is slightly higher in calories and protein. It’s also lower in sodium and boasts a wider range of nutrients, including manganese, copper, phosphorus, riboflavin and magnesium.

Seitan vs. natto

Natto is another nutritious option for squeezing in some extra protein. It’s created by soaking whole soybeans, steaming or boiling them, and then adding the bacteria Bacillus subtilis to the mixture and allowing it to ferment over time.

Natto definitely has a smell (like cheese) and a texture (very gooey) that can be hard to get used to for some, but once you do get accustomed to natto’s uniqueness, it can become an excellent source of protein in your next meal.

Traditionally in Japan, natto is a eaten at breakfast along with rice, miso soup and fish.

One of the easiest and most common ways to include natto in your diet is to add it to rice dishes after cooking so you don’t destroy the good bacteria. You can also add it to salads and noodle dishes.

Natto adds not only vegan-approved protein to a meal, but it also brings a unique flavor and many vital nutrients, including vitamin K, vitamin C, riboflavin, thiamine and vitamin B6.

Risks, allergies and side effects

Although seitan is high in protein, it can also have other questionable ingredients that may diminish its nutritional properties. So how much seitan is too much?

While ordering it occasionally at a restaurant is OK, it probably shouldn’t become a staple ingredient in your diet. If you do eat seitan, it’s best to make it at home to avoid excess sodium and added ingredients.

If you are sensitive to gluten, have celiac disease or are following a gluten-free diet, steer clear of seitan. Those with a wheat allergy should also avoid it.

Seitan allergy symptoms can include swelling, itching, abdominal pain, cramps and diarrhea.

Additionally, seitan should not be used as the sole protein source in vegetarian and vegan diets. Make sure your diet includes other plant-based proteins, such as tempeh, natto, legumes and nutritional yeast, to get in a wide array of nutrients and optimize your diet.

Frequently asked questions

Is seitan good or bad for you?

Seitan can be good for you if consumed as part of a balanced diet. It is high in protein, low in fat and cholesterol-free, making it a popular meat substitute for vegans and vegetarians.

However, it may not be suitable for everyone, especially those with gluten sensitivities, as it is made almost entirely of gluten. Seitan can also be highly processed depending on how it’s made, so choosing less processed forms or making it at home can be healthier.

What is healthier: seitan or tofu?

Tofu and seitan both have their health benefits, but they differ nutritionally.

Tofu is made from soybeans and is a complete protein, meaning it contains all nine essential amino acids. It is also rich in calcium, iron and other nutrients.

Seitan, on the other hand, is higher in protein but lacks essential amino acids, meaning it is not a complete protein.

Tofu is also gluten-free, making it a better choice for those with gluten intolerance.

Overall, tofu might be considered healthier for its more complete nutrient profile, especially for those concerned about protein quality and nutrient density.

What is seitan made of?

Seitan is made from vital wheat gluten, which is the protein found in wheat. It is created by washing wheat flour dough with water to remove the starch granules, leaving behind the gluten.

The resulting product is chewy and has a meat-like texture, making it a common meat substitute.

Is seitan a low-quality protein?

Seitan is considered a low-quality protein because it lacks certain essential amino acids, particularly lysine. Unlike complete proteins (like those found in meat, eggs and soy), seitan does not provide all the amino acids the body needs, which makes it less ideal for muscle repair and overall protein requirements unless combined with other protein sources.

Is seitan healthier than meat?

Seitan can be healthier than certain types of meat, especially fatty or processed meats, because it is lower in fat and cholesterol. However, it is not a complete protein like meat and lacks certain vitamins and minerals (e.g., B12, iron) that are more abundant in meat.

Seitan may be a good option for those looking to reduce their intake of animal products or fats, but it should be part of a varied diet to ensure all essential nutrients are consumed.

Who should avoid seitan?

People with gluten intolerance, celiac disease or any form of gluten sensitivity should avoid seitan because it is made almost entirely of gluten. Additionally, individuals who are looking for a complete source of protein may want to either avoid or complement seitan with other protein-rich foods to ensure they get all essential amino acids.

Final thoughts

• Seitan is a popular meat replacement that is made using wheat gluten and can be found in many types of cuisine.
• It’s generally low in calories but high in protein, and pre-packaged varieties may also contain extra sodium, additives and fillers.
• For those with celiac disease or gluten intolerance, eating seitan can cause adverse side effects like swelling, abdominal pain, diarrhea and cramps.
• It’s also not considered a complete protein and needs to be paired with a well-balanced diet to ensure you’re getting the amino acids that you need.
• If you do eat seitan, try making it at home to eliminate the risk of unhealthy additives. Alternatively, try other nutritious plant-based proteins, such as tempeh or natto.

The post Is Seitan Healthy? Benefits, Potential Downsides & How to Make It appeared first on Dr. Axe.

Magnesium plays a central role in just about every bodily process, from the synthesis of DNA to the metabolism of insulin. Health benefits of magnesium cannot be understated, for low levels of this crucial mineral have even been tied to many chronic conditions — like Alzheimer’s, diabetes, bone-related issues and heart disease.

Thus, it goes without saying that no nutritious diet can really ever be complete without a few servings of magnesium-rich foods.

Despite the widespread availability of magnesium in the diet, the World Health Organization reports that less than 60 percent of adults in the U.S. meet the adequate intake values. Other research suggests that about two-thirds of the population does not achieve the recommended daily intake.

Fortunately, there are plenty of delicious options to help you meet your daily needs and prevent a magnesium deficiency. In general, the recommended daily intake of magnesium for women is about 310–320 milligrams daily. For men, it’s about 400–420 milligrams per day. (If you’re not able to reach this level with foods, you can also consider magnesium supplements.)

So what are the best sources of magnesium, and how can you ensure you bet enough in your diet? Start by eating more of these foods high in magnesium.

13. Peanut butter

Two tablespoons (about 32 grams) of smooth style peanut butter with salt contains 49 milligrams of magnesium (12% DV).

Despite being high in calories and with some saturated fat, peanut butter is a good source of protein and micronutrients like magnesium, phosphorus, zinc and B vitamins.

Peanut butter provides protein, fat and fiber, and thus helps improve satiety. You may feel satisfied for a longer period of time after eating a meal or snack with peanut butter.

Because of its calorie and saturated fat content, enjoying peanut butter in moderation is best. It’s a useful ingredient for family snacks and meals, as long as you don’t overdo it.

14. Bananas

One medium banana (about 118 grams) contains 31.9 milligrams of magnesium (8% DV).

Bananas are also high in several key vitamins and minerals, including vitamin B6, vitamin C, manganese and potassium.

Studies indicate that bananas are useful either before exercise or immediately after, providing your body with the sufficient banana carbs and nutrients to help promote recovery.

Bananas are usually eaten by themselves or tossed into a smoothie. They can also be cooked in numerous ways depending on the type of cuisine. They are commonly fried, boiled, baked, blended, or sliced and “chipped” before being dehydrated.

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

The post 14 Foods High in Magnesium appeared first on Dr. Axe.

If you’ve browsed the cheese aisle of Trader Joe’s or Whole Foods lately, or any other grocery store that carries the latest food trends, you may have noticed halloumi cheese — or grilling cheese.

This unique cheese may be trending in the U.S. these days, but it’s been consumed in Greece for hundreds of years.

When cooked, it becomes crispy on the outside and gooey on the inside — and it offers a delicious salty taste, too. It’s versatile enough to add to many recipes you’re already preparing at home.

But how healthy is it? How does it match up against other cheeses, including protein and calcium content?

Let’s dig in.

What is halloumi cheese?

Halloumi cheese is a semi-hard, unripened and brined cheese that’s traditionally made from sheep’s milk in the Greek island of Cyprus. In the U.S. (and at Trader Joe’s), grilling halloumi cheese is also made from cow and goat milk.

Halloumi is free from rennet, an enzyme that’s commonly used in cheesemaking. Because rennet is often derived from the stomach of calf, lamb and goat, people on a vegetarian diet typically won’t eat cheeses made with the enzyme.

Halloumi has a unique taste and texture. It’s firm and salty and has been compared to a thick feta, although halloumi has a smoother texture.

It’s when the cheese is grilled, pan-fried or baked that it’s true delicious flavor emerges. It becomes a savory treat that’s crispy on the outside and gooey on the inside.

The texture and taste of this grilling cheese are what make it so versatile and explain its growing popularity. It can be added to salads, wraps, tacos, burgers and more.

Nutrition facts

One slice (roughly 25 grams) of halloumi nutrition contains about:

• Calories: 74
• Total Fat: 6 g
• Saturated Fat: 4 g
• Protein: 5 g
• Sodium: 300 mg (8%–13% DV*)
• Calcium: 180 mg (18% DV)

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

Potential benefits

1. High in protein

Just one thin slice, or 25 grams, of halloumi cheese contains five grams of protein. Consuming enough high-protein foods regularly is important for many body functions, including providing energy, helping build muscle, supporting the absorption of nutrients and stabilizing blood sugar levels.

Research published in Nutrients suggests that individuals may benefit from increasing their intake and frequency of consumption of protein.

Halloumi wouldn’t necessarily be considered the highest quality protein because of its salt and saturated fat content, but consuming it in moderation can be beneficial.

2. Good source of calcium

Halloumi cheese also serves as a good source of calcium. According to researchers in Greece, the calcium content in the grilling cheese depends on the brining process, but 80 percent of the calcium found in the cheese comes from the casein molecules.

We know that calcium is a key nutrient in our bodies and maintaining adequate levels is important. Consuming high-calcium foods like halloumi can help support heart and bone health.

3. Doesn’t contain lactose

Lactose intolerance is a spectrum, as some people who deal with this allergy may be able to eat many cheeses while others can suffer stomach issues after just one bite of ice cream.

Halloumi is made from sheep and goat milk, both of which contain less lactose than milk and generally cause fewer allergy issues.

4. Vegetarian-friendly (but check first)

Many halloumi products aren’t made with rennet, so they are considered vegetarian. That said, you’ll want to double-check the product label to ensure that it’s not made with animal-derived rennet.

Research published in the Journal of the International Society of Sports Nutrition suggests that the typical vegetarian diet tends to be high in carbohydrates and low in protein. Adding halloumi to some meals throughout the month can be helpful in maintaining proper nutrient levels.

Potential downsides

Halloumi is a salty cheese, with up to 13 percent of your daily value in just one slice. Therefore, when eaten in excess, it’s easy to go overboard on your daily sodium intake.

This frying cheese is also high in saturated fat, with one slice accounting for a good portion of your daily value.

While saturated fat remains vilified, research recently has shown that saturated fat may not cause the health problems it was long suspected of. In fact, a 2022 study declared that “saturated fats have no effect on cardiovascular disease, cardiovascular mortality or total mortality.”

The fat that undoubtedly does cause health issues is trans fat, and halloumi cheese doesn’t contain any of this fat.

Regardless, because of its sodium level and being somewhat high in calories like all cheeses, moderation is recommended.

How to use

You’ll be able to find halloumi cheese in many specialty grocers, including places like Trader Joe’s and Whole Foods. Natural food stores commonly carry grilling cheese, and cheese shops will likely carry halloumi as well.

Although halloumi is traditionally made in Greece, there are other versions of grilling or frying cheese that are prepared by dairy and goat farmers in the United States and Canada.

Like most other cheeses, halloumi can be enjoyed by itself or added to a range of recipes to add texture and flavor. It’s very easy to cook halloumi, as it can be pan-fried, grilled and baked.

Halloumi has a high fat content, so it doesn’t require adding oil when cooking.

Here are some simple ideas for cooking this grilling cheese:

Pan fry:

1. Cut the cheese into slices that are about a half-inch thick. Some products already come precut and packaged.
2. Cook each side in a nonstick frying pan over medium heat.
3. Let each side dry-fry for about 1–2 minutes, until it becomes brown and crispy.

Bake:

1. Add half-inch slices to an ovenproof dish or baking sheet, and drizzle them with olive oil.
2. Bake at 390 degrees Fahrenheit for 10–15 minutes until the cheese begins to brown on edges.

Grill:

1. Coat half-inch cheese slices with olive oil, and grill over high heat.
2. You’ll want to turn the cheese slices occasionally and grill for about 2–5 minutes, until it begins to crisp.
3. You can also cut the cheese into cubes and grill it on skewers.

Now that you’ve learned how to cook halloumi cheese, you’ll probably need some ideas about how to use it in your everyday recipes. Here are a few:

• Add it to any salad
• Add it to a grass-fed burger
• Add it to a vegetarian wrap
• Use it to make vegetarian-friendly tacos
• Add it to this Carne Asada Tacos Recipe
• Swap out the beef, and make a vegetarian-friendly burger
• Use it to make grilled cheese on sourdough bread
• Use it to make a Caprese salad or panini — swap out the mozzarella
• Put it into strips to bake cheese fries

Substitutes

It’s difficult to find a cheese that can be grilled and have the same taste and consistency as halloumi. You may be able to use tofu or paneer as a substitute for some halloumi recipes.

When it comes to swapping out meats or other cheeses for halloumi, there are a lot of possibilities. This grilling cheese can take the place of mozzarella in salads and paninis.

It can also replace meats used for burgers, wraps and baked dishes.

Precautions

For people who are avoiding foods high in sodium and excessive salt intake, it’s best to limit or even avoid salty cheeses like grilling cheese.

Final thoughts

• Halloumi cheese, also called grilling cheese, is a unique type of cheese that was originally consumed in Greece.
• Rich in protein and calcium, grilling cheese offers important nutrients and is considered vegetarian-friendly when made without animal rennet.
• It’s easy to prepare grilling cheese by dry pan-frying, baking or grilling it. It has a crispy crust and becomes soft and gooey on the inside when cooked.
• Add grilling cheese to your favorite salad, burger, wrap, taco and panini recipes.

The post What Is Halloumi? A Protein-Rich Grilling Cheese You Must Try appeared first on Dr. Axe.

Spinach is considered to be one of the world’s healthiest foods, with researchers identifying more than a dozen different types of flavonoid antioxidants alone that are present in the leafy green, not to mention all of its other vitamins, minerals and essential nutrients. Spinach nutrition has powerful anti-inflammatory and antioxidant abilities, and if you combine that with its very low amount of calories, it is easily one of the most nutrient-rich foods in existence.

So what is it, how can it improve your health and how can you add this nutritious leafy green into your diet? Let’s explore all you need to know about spinach nutrition.

What is spinach?

The spinach plant is a vegetable that belongs to the Amaranthaceae family, which also includes other nutrient-rich plant foods, such as beets, Swiss chard and quinoa. Foods in this family have been shown to be helpful in protecting the central nervous system, reducing inflammation and delaying the aging process by protecting cells against damage.

Spinach contains special protective carotenoid compounds that have been linked with decreasing the risk of many diseases, including cancer, heart disease, diabetes, neurodegenerative conditions and obesity.

Spinach’s phytonutrients include such carotenoids as beta-carotene, lutein and zeaxanthin, the same kind of antioxidants found in the carrot, kale and broccoli nutrition profiles as well.

Spinach nutrition also supplies flavonoids, which are a type of powerful antioxidant that protect against disease by fighting free radical damage within the body. These protective compounds make spinach on of the best anti-aging foods available.

Aside from supplying high levels of antioxidants, spinach nutrition also offers an impressive amount of vitamins and minerals overall. It’s considered a nutrient-dense food, meaning there are very few calories in spinach, but it’s a good source of micronutrients like vitamin C,  vitamin A, manganese, zinc and selenium.

This makes this vegetable useful in protecting various systems and functions within the body, boasting a long list of potential health benefits of spinach ranging from better eyesight to improved immune function.

Spinach nutrition facts

Spinach nutrition is rich in many important nutrients, including vitamin K, vitamin A, folate and vitamin C, yet contains a very small amount of calories in each serving. Additionally, although there are some carbs, it’s also very high in fiber, meaning it can help support regularity and keep blood sugar steady.

A one-cup serving of raw spinach (about 30 grams) contains approximately:

• Calories: 6.9
• Total Carbohydrates: 1.1 g
• Fiber: 0.7 g
• Sugar: 0.1 g
• Total Fat: 0.1 g
• Saturated Fat: 0.02 g
• Polyunsaturated Fat: 0.05 g
• Monounsaturated Fat: 0.003 g
• Trans Fat: 0 g
• Protein: 0.9 g
• Sodium: 23.7 mg (1% DV*)
• Vitamin K: 145 mcg (121% DV)
• Vitamin A: 141 mcg (16% DV)
• Folate: 58.2 mcg (15% DV)
• Manganese: 0.3 mg (13% DV)
• Vitamin C: 8.4 mg (9% DV)
• Magnesium: 23.7 mg (6% DV)
• Iron: 0.8 mg (4% DV)

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

In addition to the nutrients listed above, raw spinach nutrition also contains some calcium, riboflavin, vitamin B6 and vitamin E.

For comparison, the cooked spinach nutrition profile contains a more concentrated amount of several nutrients. There is more fiber and protein in spinach that has been cooked, plus a higher amount of several vitamins and minerals, like vitamin K and vitamin A.

A one-cup serving of cooked spinach (approximately 180 grams) contains about:

• Calories: 41.4
• Total Carbohydrates: 6.8 g
• Fiber: 4.3 g
• Sugar: 0.8 g
• Total Fat: 0.5 g
• Saturated Fat: 0.1 g
• Polyunsaturated Fat: 0.2 g
• Monounsaturated Fat: 0.01 g
• Trans Fat: 0 g
• Protein: 5.4 g
• Sodium: 126 mg (5% DV*)
• Vitamin K: 889 mcg (741% DV)
• Vitamin A: 943 mcg (105% DV)
• Manganese: 1.7 mg (74% DV)
• Folate: 263 mcg (66% DV)
• Magnesium: 157 mg (37% DV)
• Iron: 6.4 mg (36% DV)
• Copper: 0.3 mg (33% DV)
• Riboflavin: 0.4 mg (31% DV)
• Vitamin E: 3.7 mg (25% DV)
• Vitamin B6: 0.4 mg (24% DV)
• Vitamin C: 17.6 mg (20% DV)
• Calcium: 245 mg (19% DV)
• Potassium: 839 mg (18% DV)
• Thiamine: 0.2 mg (17% DV)
• Phosphorus: 101 mg (8% DV)

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

Cooked spinach nutrition also contains some zinc, niacin, sodium and selenium as well.

Additionally, it’s important to note that although spinach nutrition contains iron and calcium, these nutrients are not well-absorbed by the body. In fact, spinach is thought to be one of the least bioavailable food sources of calcium.

This is because this leafy green contains absorption-inhibiting substances, including high levels of oxalic acid. Oxalic acid molecules, also referred to as oxalates, are a type of antinutrient that bind to calcium and iron in the body and prevent the body from actually absorbing them.

High levels of oxalates are known to make iron and calcium far less absorbable, prevent their use and contribute to their excretion from the body through the urine.

In addition, spinach contains ecdysterone and even some turkesterone, which are good for building muscle and athletic performance.

Benefits

1. Protects against cancer

Studies show that consuming leafy green vegetables and cruciferous vegetables — including spinach, watercress, broccoli, cauliflower, cabbage, Brussels sprouts, mustard greens, turnip greens, collards and kale — can dramatically protect against the occurrence of various types of cancers, including colon, breast and prostate cancers.

Spinach is able to slow down cancerous cell formation because it defends against DNA damage and limits oxidative stress through the presence of antioxidants like neoxanthin and violaxanthin. These powerful carotenoids protect cells from mutations that can ultimately lead to cancerous tumor growth.

Spinach nutrition also contains both chloroplast and chlorophyll. Because of this, studies have found that spinach acts as a potent cancer-fighting food by pulling out carcinogenic substances from the body, detoxifying the body, reducing inflammation and slowing free radical damage.

2. Defends against heart disease

Thanks to its antioxidant content, spinach limits inflammation in the body, which is one of the main risk factors associated with the development of coronary heart disease. Studies show that it can protect heart health by enhancing the functions of nitric acid, which improves circulation, lowers blood pressure and promotes blood vessel health.

Spinach is also rich in many specific carotenoids that have been linked to decreased inflammation and chronic disease prevention.

Spinach nutrition is able to help with blood vessel-related problems, including atherosclerosis and high blood pressure. The protective compounds found in spinach work together to keep arteries clear of dangerous plaque buildup, lower cholesterol levels, fight high blood pressure, increase blood flow and maintain healthy, strong blood vessels.

The fiber found in this vegetable also works to reduce high cholesterol levels and slow the absorption of sugar into the bloodstream. Together these factors greatly reduce the risk of having a heart attack or stroke.

3. Helps boost immunity

Spinach nutrition supplies high levels of vitamin A and vitamin C, both of which are actually considered antioxidants that can be especially useful in maintaining a strong immune system. These antioxidants can keep your immunity strong to protect against bacteria, viruses, toxins and other harmful invaders that can cause disease and illness.

The leafy green also boosts immunity by lowering inflammatory responses, reducing cell damage and promoting digestive health, which is very important for absorbing immunity-boosting nutrients from food.

The antioxidants found in spinach nutrition also protect skin and eyes, along with oral health by protecting against tooth decay and gum disease or infections.

They also protect against more serious conditions, including free radical damage, which can result in heart disease, cancer, autoimmune responses and cognitive disorders.

4. Can stabilize blood sugar

Spinach contains protective steroids called phytoecdysteroids. In studies, these steroids have been shown to increase glucose (sugar) metabolism and help keep blood sugar levels stable.

This is extremely beneficial for people with prediabetes, diabetes or other forms of metabolic syndrome, since it minimizes the requirement for the critical fat-storage hormone, insulin.

Spinach nutrition also contains a good amount of fiber in each serving, which can help slow the absorption of sugar into the bloodstream to keep blood sugar levels steady.

Several other specific compounds in this veggie have also been found to lower the risk for complications that can arise as a result of diabetes. Diabetic patients can experience heart disease, blindness, nerve damage, numbness in limbs and other complications, which spinach and other vegetables may help protect against.

5. Helps maintain healthy vision

Spinach nutrition contains vitamin A in the form of carotenoids, which benefit eyesight by preserving the health of the retina, macula and cornea. Plus, two of spinach’s carotenoids — lutein and zeaxanthin — are some of the primary antioxidants needed to prolong eye health, especially with advanced age.

Some research suggests that upping your intake of nutritious foods like spinach could help reduce the risk of age-related eye disorders like macular degeneration thanks to the presence of these important carotenoids. These carotenoids help filter out harmful light rays from entering the cornea and protect vulnerable tissues of the retinal area from oxidative stress that can result in blindness, cataracts and other complications.

6. Supports bone health

Spinach supplies a high amount of essential bone-building vitamin K. Vitamin K is needed to keep the skeletal structure healthy and can help ward off conditions like osteoporosis and bone fractures.

Vitamin K also has the roles of helping with blood clotting and turning off inflammation in the body.

7. Keeps skin glowing

The vitamin C and vitamin A found in spinach nutrition can help fight off UV light damage that can lead to skin cancer and skin aging.

Frequently eating foods such as spinach that contain antioxidants can help foster new skin cell growth and support the production of collagen, one of the main building blocks of skin that is responsible for its elasticity and youthful appearance.

8. Aids in detoxification

The phytonutrients found in spinach can help detoxify the body and support liver function by preventing bacterial overgrowth from occurring in the gut microflora, as shown in animal research.

The carotenoids found in spinach nutrition, such as beta-carotene, have been shown to reduce levels of inflammation in the body to preserve digestive health and aid in detoxification.

Lower levels of inflammation protect the vulnerable lining of the digestive tract and stomach, reducing the chances of developing leaky gut syndrome or other digestive and autoimmune disorders.

Spinach is also a good source of dietary fiber. Fiber is needed to maintain digestive health because it supports regular bowel movements, carries waste and toxins out of the body, prevents constipation and diarrhea, and can detoxify the digestive tract.

9. May preserve brain health

Studies suggest that vegetables such as spinach may have anti-aging properties. In fact, research shows that this leafy green can protect brain health from age-related diseases and even reverse existing damage that has taken place in the cerebral cortex of the brain following a stroke.

The antioxidants found in spinach nutrition work to reduce inflammation and oxidative stress that is associated with a decline in cognition. According to an animal study published in the Journal of Neuroscience, giving rats a supplement containing spinach extract was effective at reversing age-related signs of cognitive impairment and improving motor behavioral performance.

10. High in magnesium

Spinach is one of the best sources of magnesium in the diet, and it is even preserved when cooked. Magnesium is a vital nutrient within the body that contributes to overall cellular health and plays a central role in more than 300 different bodily functions.

Unfortunately, however, despite the widespread availability of magnesium foods, magnesium deficiency is a condition that affects people across the globe, and most people who have it aren’t even aware of it. In fact, data from the World Health Organization suggests that less than 60 percent of adults in the United States meet the adequate intakes for magnesium.

Magnesium is needed to regulate calcium, potassium and sodium, which together control neuromuscular signals and muscle contractions. This is why a magnesium deficiency can sometimes result in muscle pains and cramps.

Magnesium deficiency is also associated with insomnia, mood disturbances, headaches, high blood pressure and an increased risk for diabetes, making it absolutely essential to get enough magnesium-rich foods in your diet.

Organic spinach in particular, as opposed to conventional/non-organic, can be a good source of magnesium.

While some people do best by taking magnesium complex supplements to overcome a deficiency, regularly consuming foods high in magnesium like spinach can also offer help in reducing these negative symptoms.

11. Helps treat asthma

Research shows that eating more vegetables in general can help with asthma, and a 2006 study found that spinach was among those veggies. It appears the dietary magnesium is the reason this leafy green can help asthmatics.

With its stellar health profile and extensive health benefits, spinach is often used in many branches of holistic medicine, including Ayurveda and Traditional Chinese Medicine.

In Ayurveda, spinach is used to reduce inflammation, enhance stamina, build bone strength and decrease thyroid activity. It’s considered detoxifying and nourishing and is recommended to eat primarily during the spring as part of a healthy Ayurvedic diet.

Meanwhile, according to Traditional Chinese Medicine, spinach is thought to have cooling properties and is used to help tonify the blood. It can also be used to promote liver health and protect against liver disease.

Spinach vs. kale vs. lettuce vs. arugula

Spinach, kale, lettuce and arugula are a few of the most common leafy greens used in everything from salads to side dishes and smoothies. However, there are some unique differences that set these veggies apart.

First of all, kale and arugula are both considered cruciferous vegetables, meaning they belong to the Brassicaceae family of plants. Spinach and lettuce, on the other hand, belong to the Amaranthaceae and Asteraceae families, respectively.

In terms of nutrition, all four are low in calories and a good source of many micronutrients. Gram for gram, lettuce is the least nutrient-dense, followed by arugula, which contains a good chunk of several vitamins.

Spinach and kale are both neck and neck when it comes to nutritional value. Kale nutrition is higher in vitamin A, vitamin K and vitamin C, while spinach is considered one of the top foods with magnesium and is richer in folate and manganese.

Spinach, kale, lettuce and arugula can all be consumed cooked or fresh, but certain types like spinach and kale may be more suitable for cooking. They can also be used interchangeably in many recipes, including soups, salads and sandwiches.

Other greens to try include iceberg lettuce, escarole lettuce and tatsoi.

Risks and side effects

As mentioned earlier, spinach contains oxalic acid, sometimes also called oxalates. High intake of oxalate foods has been linked with increasing the risk of kidney stones in certain people.

Many foods contain oxalates, but leafy greens like spinach in particular have levels high enough to noticeably affect certain health conditions.

It is best to limit your spinach intake if you have had kidney stones in the past or are at a higher risk for developing kidney stones, as spinach can lower calcium absorption in the body. For people with kidney stones, low amounts of calcium in their diets will increase the risk of forming calcium oxalate kidney stones.

For the same reasons, some evidence also shows that people with leaky gut syndrome, digestive disorders or irritable bowel syndrome may also be vulnerable to experiencing worsened symptoms when frequently eating foods with high levels of oxalic acid. When oxalates build up in tissue, they can sometimes cause digestive problems within the gut and worsen symptoms associated with these health conditions.

Because of built-up oxalates in bodily tissue, some experts also recommend that patients with existing painful and inflammatory conditions — such as cystic fibrosis, fibromyalgia, thyroid disease, arthritis or asthma — also don’t eat very high levels of oxalic acid-containing foods.

While spinach can still be a healthy option for these groups of people, it may best to eat it in moderation and opt for including other leafy greens in their diets that contain less oxalates, such as kale, Swiss chard and romaine.

Recipes and uses

The flavor of spinach becomes stronger and more acidic once it is cooked, and it is known to actually be a vegetable that becomes more beneficial when it is cooked because some of its nutrients become more absorbable by the body. Sautéing, boiling or cooking spinach for just one minute can improve its nutrient absorbability while not destroying its antioxidants and phytochemicals.

Spinach can be prepared from fresh, frozen or canned varieties, but because it is on the Environmental Working Group’s Dirty Dozen list, it’s recommended to use organic fresh or frozen spinach whenever possible to ensure the most nutrients remain intact and the fewest amount of pesticides and toxins are present.

You can prepare spinach in multiple ways, most of which take little to no time at all. It can be eaten completely fresh and raw or steamed, boiled, sautéed or baked.

If you do want to use raw spinach, it has a mild taste that works well in salads or even green smoothie recipes. Because spinach’s taste isn’t bitter like some other greens can be, it’s easily disguised in smoothies by the taste of other ingredients, like berries or a banana.

Looking for some easy ways to enjoy this nutritious vegetable? Here are a few tasty recipes to help you take full advantage of the wide range of potential spinach benefits available:

• Grecian Spinach
• Crustless Spinach Quiche
• Palak Paneer
• Strawberry Spinach Salad with Poppy Seed Dressing
• Vegetarian Egg Casserole

How to purchase

Fresh spinach is available throughout the year, although its primary season runs from about early spring in March through May and then again in the fall from September through October. Aside from buying fresh spinach, it can also be found in frozen or canned varieties in most grocery stores any time of year.

There are three main types of spinach: savoy, flat spinach or semi-savoy. Savoy is the kind most commonly found fresh in grocery stores. It has curlier leaves than other types and a mild taste.

Flat spinach (also called smooth leaf spinach) is usually grown to use in canned or frozen spinach products. Semi-savoy spinach is used in both ways but is less common than the other two types.

When purchasing spinach, look for leaves that have a vibrant, deep green color. Avoid any leaves that already look wilted or have wet, brown spots.

Spinach is known to attract and hold bacteria somewhat easily, so wash it well before using it. It’s also best to buy organic spinach whenever possible, because conventionally grown spinach is one of the most pesticide-sprayed vegetable crops there is.

According to the Environmental Working Group, most spinach contains multiple pesticides, with some reports even showing that it has more contaminants than 320 other commonly eaten foods.

It’s not recommended to wash spinach before storing it in the refrigerator since exposing the leaves to water can make them wilt and go bad quicker. Fresh spinach is believed to only retain its nutrients best when it’s used within a few days after purchasing, so try using it somewhat quickly.

You can prolong its freshness by storing it in a plastic storage bag and squeezing out as much of the air as possible.

Final thoughts

• Spinach is a vegetable that belongs to the Amaranthaceae family of plants and is closely related to beets, Swiss chard and quinoa.
• Organic spinach nutrition boasts a high amount of vitamin A, vitamin K and folate, along with a number of other important vitamins, minerals and antioxidants for a low amount of spinach calories.
• Adding spinach to your diet can help improve a number of health conditions and has been shown to boost immunity, defend against heart disease, keep your skin healthy and preserve cognitive function.
• Opt for organic spinach whenever possible, and add it to salads, smoothies or side dishes for an easy way to give your diet an upgrade.

The post Spinach Nutrition: Vitamin K Powerhouse That Protects Bone, Eye, Brain & Heart Health appeared first on Dr. Axe.

Although once considered a supplement solely for bodybuilders and professional athletes, protein powder has gained widespread popularity among those looking to gain muscle mass and increase protein intake while also improving their health. In fact, the potential benefits of protein powder — especially if you use the best protein powders available — extend way beyond the gym: Research shows that this superstar supplement may help with everything from improving skin health to enhancing immunity and more.

Produced from both plant-based and animal sources, there are many types of protein powders available to tailor to any diet plan, taste palate or personal preference. So what are the best protein powders, and how can they impact your health?

Let’s take a look.

What is protein powder?

Protein powder is a common supplement that provides a concentrated amount of dietary protein from both plant and animal sources. Some popular examples include whey, casein, hemp and bone broth protein powder.

Most people take protein powder looking to build muscle mass and maximize fat burning, but protein powders can also be a useful way to increase protein intake for those who may have difficulty meeting their needs, such as vegans, vegetarians or older adults.

You can also use protein powder to increase your caloric intake if you want to gain weight in a healthy way by using it to supplement your meals and snacks.

How much protein do I need a day? In general, consuming about 50 percent of your body weight in grams of protein per day is ideal. Go higher for muscle building or fat loss.

In addition to supplying an extra bit of protein to your daily diet, protein powder benefits many other aspects of health as well. In fact, several types are high in fiber, vitamins and minerals and have been linked to a wide range of health benefits such as lower cholesterol levels, better blood sugar control and improved skin health.

Plus, protein powder is available in a wide array of different flavors and can be incredibly versatile. Although most commonly mixed with milk or water, it can also be incorporated into recipes like breakfasts and baked goods to add a punch of protein to your favorite foods.

Common types

Protein powders can be derived from many different plant-based and animal sources. Some of the most common types cropping up on the market today include:

• Whey
• Casein
• Soy
• Bone broth
• Rice
• Pea
• Collagen
• Egg
• Hemp
• Mixed plant protein

There are also several different forms of protein powder, each of which varies based on its nutrient profile and the way that it is processed. The three most common types include:

• Protein concentrates: This type of protein powder is made by extracting protein from whole food sources, resulting in a final product that contains 60 percent to 80 percent of calories from protein with the remaining calories from fat and carbohydrates.
• Protein isolates: Protein isolates are further filtered to remove much of the fat and carbohydrates, resulting in a more highly concentrated form of protein powder. In general, protein isolates typically contain between 90 percent to 95 percent protein.
• Protein hydrolysates: This form of protein powder undergoes a process that breaks the bond between amino acids, creating a type of protein that is more easily absorbable by your body.

Quality protein powder vs. protein powder with fillers

Not all protein powders are created equally.

Not only are many pumped full of fillers and added ingredients, but they often contain misleading labels, making it impossible to tell what you’re really getting in each serving. In fact, a slew of lawsuits has found that many popular brands of protein powders actually contain less than half of the amount of protein listed on the label.

These lawsuits allege that many companies use a practice called “amino spiking,” meaning that they use cheap filler amino acids like glycine, leucine and taurine and then count these amino acids toward the total protein content on the label. The problem is that these amino acids are incomplete proteins and don’t contain the same health benefits as the complete proteins found in organic protein powder.

So how can you skip the scams and make sure you’re getting the best bang for your buck? Take a closer look at the ingredients label, and skip the supplements that add extra amino acids or fillers like maltodextrin or artificial sweeteners.

Instead, opt for naturally sweetened protein powders with minimal ingredients, and be sure to always purchase from reputable retailers to get the best protein powders.

Best protein powders

1. Protein powder made from bone broth

• serving of 22 grams: 20 grams of protein

Bone broth is made by simmering different parts of animals, including bones and connective tissues, into a nutrient-rich broth, which can then be dehydrated and concentrated into a protein powder. Not only is protein powder made from bone broth highly nutritious, but it’s also available in an assortment of flavors, which is why it’s often dubbed the best-tasting protein powder for baked goods and recipes.

Benefits:

• Rich in Collagen: As the most abundant protein in your body, collagen plays a central role in the health of your hair, skin, joints and nails. Getting enough of this protein is key to many aspects of health, especially as you start getting older.
• Promotes Skin Health: Collagen levels drop as you age, resulting in symptoms like saggy skin and wrinkles. Studies show that supplementing with a collagen-containing supplement like a protein powder made from bone broth could improve skin elasticity and skin moisture in older adults.
• Enhanced Immune Function: Some research suggests that protein powder made from bone broth can reduce inflammation to give your immune system a hearty boost and reduce the risk of conditions like leaky gut syndrome.
• Relieves Joint Pain: Supplementing with collagen, one of the primary ingredients found in protein powder made from bone broth, has been shown to reduce activity-related joint pain in athletes.

Goals:

A protein powder made from bone broth is ideal for those looking to improve their health, optimize immunity and combat the signs of aging while also increasing their daily protein intake.

Diet types:

• Low-Carb Diet
• Ketogenic Diet
• Paleo Diet
• Gluten-Free Diet
• Weight Loss Diet

2. Collagen protein powder

• serving of 20.2 grams: 18 grams of protein

As the most abundant form of protein in the body, collagen is found in the muscles, skin, bones and blood vessels. However, collagen levels begin to slowly decline as you get older, resulting in symptoms like joint pain, wrinkles and hair loss.

Taking a collagen supplement is an effective way to boost collagen levels and reverse the symptoms of aging to improve health and quality of life. The best form of a collagen protein includes several types, including from chicken collagen, bovine collagen, fish collagen and eggshell collagen.

Benefits:

• Decreases Joint Pain: Collagen can help increase the synthesis of cells in the extracellular matrix to reduce joint pain and improve symptoms of arthritis.
• Prevents Leaky Gut: Leaky gut syndrome is a condition caused by increased intestinal permeability resulting in symptoms like inflammation, decreased immunity and nutritional deficiencies. One study in Food & Function found that collagen can improve intestinal barrier function and protect against leaky gut syndrome.
• Promotes Hair and Skin Health: As the building block of the hair, skin and nails, some studies show that collagen supplementation could be therapeutic against hair loss and skin-related conditions.
• Improves Liver Function: Collagen is rich in a type of amino acid called glycine, which has been shown to preserve liver function and protect against liver injury in some animal studies.

Goals:

Collagen is a good option to help combat signs of aging and enhance overall health. It can be especially beneficial for those with autoimmune disorders or conditions like arthritis, leaky gut syndrome or liver problems.

Diet types:

• Low-Carb Diet
• Ketogenic Diet
• Paleo Diet
• Gluten-Free Diet
• Weight Loss Diet

3. Whey protein powder

• serving of 28 grams: 20 grams of protein

Whey is a type of protein found in milk. More specifically, it is the liquid that separates from the curds during the cheese-making process, resulting in a final product that is high in protein.

However, it may also contain lactose, a type of sugar found in milk that can be difficult for certain people to digest. Whey protein isolate is the best whey protein option if you have lactose intolerance, as the lactose content is significantly decreased during processing.

Benefits:

• Supports Muscle Growth: Whey protein is quickly digested, making it an ideal choice for a post-workout smoothie to gain muscle mass fast. In fact, multiple studies show that whey protein can help speed up muscle recovery and enhance muscle growth.
• High in BCAA: Whey protein is rich in branched-chain amino acids (BCAAs), which help promote muscle recovery and support muscle synthesis after exercise.
• Controls Appetite: Some research also shows that whey protein could decrease appetite and may help reduce levels of certain hunger hormones to a greater extent than other protein powders, including casein or soy.
• Improves Body Composition: For those looking to lose weight and kick up fat burning, whey protein may be the way to go. Studies show that supplementing with whey could help decrease fat mass and waist circumference — and overall belly fat — in people who are overweight or obese.

Goals:

Whey protein may be the right choice for you if you’re looking to increase muscle mass and improve muscle recovery after an intense workout. Whey protein is also sometimes considered the top protein powder for weight loss because it can help curb cravings and improve body composition.

Diet types:

• Vegetarian Diet
• Ketogenic Diet
• Gluten-Free Diet
• Weight Loss Diet

4. Hemp protein powder

• serving of 30 grams: 9 grams of protein

Hemp is a variety of Cannabis sativa, a type of flowering plant indigenous to Asia. Although most well-known for its association with marijuana, hemp actually contains little to no tetrahydrocannabinol, or THC, which is the cannaboid responsible for the psychoactive properties of marijuana.

Instead, hemp is actually jam-packed with protein, and hemp protein used to make one of the most popular plant-based protein powder options on the market today.

Benefits:

• Easily Digestible: Hemp protein powder is an easily digestible form of protein, meaning your body is able to metabolize and utilize more protein to get you closer to your goals.
• Contains Heart-Healthy Fats: Unlike other protein powders, hemp protein powder stands out because it contains a hearty dose of omega-3 fatty acids, a type of heart-healthy fat that’s been linked to decreased inflammation, improved heart health and better brain function.
• Plant-Based: Hemp protein powder is often considered one of the best vegan protein powder options because it’s totally plant-based and can be enjoyed on nearly any diet.
• Rich in Fiber: Hemp seeds are loaded with beneficial fiber, and each serving of hemp protein powder packs in a good chunk of fiber as well. Besides supporting regularity, fiber can also lower cholesterol levels, stabilize blood sugar and even enhance weight loss.

Goals:

Hemp protein powder is perfect for those looking to boost protein intake to gain muscle mass and strength while also reaping the nutritional benefits of the hemp seed, including its high fiber and omega-3 fatty acid content.

Diet types:

• Vegan Diet
• Vegetarian Diet
• Low-Carb Diet
• Ketogenic Diet
• Paleo Diet
• Gluten-Free Diet
• Weight Loss Diet

5. Pea protein powder

Tiny but packed with protein, pea protein is a relatively new form of protein powder that’s been gaining popularity fast. Derived from the yellow split pea, pea protein powder contains a good amount of nearly all of the essential amino acids and has been associated with a number of health benefits thanks to its stellar nutrient profile.

Benefits:

• Boosts Muscle Growth: One study in the Journal of the International Society of Sports Nutrition found that pea protein was equally effective as whey protein at increasing muscle thickness when combined with resistance training.
• Reduces Hunger: Some research shows that pea protein can help increase the levels of specific satiety hormones to keep you feeling full and decrease hunger.
• Lowers Blood Pressure: In addition to kicking up your protein intake, pea protein may also help keep your heart in tip-top shape by keeping blood pressure in check. A 2011 study showed that supplementation with pea protein was able to significantly lower systolic blood pressure levels after just three weeks.

Goals:

Pea protein works well for those looking to increase muscle growth while also curbing cravings and decreasing appetite, making it a contender for the best protein powder for weight loss. When paired with a healthy, well-rounded diet, it may also benefit other aspects of health, such as heart health.

Diet types:

• Vegan Diet
• Vegetarian Diet
• Low-Carb Diet
• Ketogenic Diet
• Gluten-Free Diet
• Weight Loss Diet

6. Casein protein powder

• serving of 30 grams: 26 grams of protein

Casein is a type of protein found in milk. Unlike whey protein, however, it’s digested much more slowly within the body, helping decrease muscle breakdown.

Because it’s derived from milk, casein protein is also rich in several essential nutrients, including calcium.

Benefits:

• Slows Muscle Breakdown: Casein has anti-catabolic properties, meaning that it slows the breakdown of muscle tissues during resistance training and supplies the muscles with a steady stream of amino acids to promote muscle growth.
• Enhances Strength: Some research indicates that casein protein may be even more effective than other types of protein at stimulating muscle growth and increasing strength.
• Improves Body Composition: One study comparing the effects of whey protein and casein found that supplementing with casein doubled the amount of fat loss, lean body mass gains and chest strength compared to whey protein.
• Boosts Metabolism: Casein tops the charts as potentially the best protein powder for women looking to lose weight because it’s been shown to ramp up energy expenditure and keep your metabolism running.

Goals:

Casein can help increase fat loss and build muscle for those looking to tone up. It can also increase metabolism, allowing you burn more calories throughout the day to help the weight slide right off.

Diet types:

• Vegetarian Diet
• Low-Carb Diet
• Ketogenic Diet
• Gluten-Free Diet
• Weight Loss Diet

7. Brown rice protein powder

• serving of 30 grams: 25 grams of protein

As its name implies, brown rice protein powder is made from brown rice and contains all of the essential amino acids that your body needs. It’s plant-based, high in fiber and contains additional micronutrients — like iron, calcium and vitamin C — all of which provide it with an added boost of health benefits.

Benefits:

• Aids in Weight Loss: Adding a scoop of brown rice protein powder into your smoothie can do double duty by increasing your protein intake and kick-starting weight loss as well. According to an animal model out of China, brown rice protein includes specific peptides that were shown to reduce weight gain in hamsters.
• Promotes Muscle Building: One study in the Nutrition Journal showed that brown rice protein powder was as effective as whey protein powder at improving body composition and exercise performance.
• Regulates Blood Sugar: Thanks to the high fiber content of brown rice nutrition, brown rice protein powder has been shown to help regulate blood sugar levels in some animal models.
• Lowers Cholesterol: High levels of cholesterol can build up in the bloodstream, causing arteries to narrow and thicken, plus upping the risk of heart disease. Some animal studies have found that brown rice protein could cut cholesterol levels to reduce the risk of heart disease.

Goals:

If you’re looking to lose weight and improve your body composition, brown rice protein powder is a good plant-based alternative to whey protein. It also comes with several potential added health benefits for those who may want to simultaneously improve heart health and lower blood sugar as well.

Diet types:

• Vegan Diet
• Vegetarian Diet
• Low-Carb Diet
• Ketogenic Diet
• Gluten-Free Diet
• Weight Loss Diet

8. Seed-based protein powder

• serving of 27 grams: 15 grams of protein

The best plant-based protein powders can also come from seeds, such as those made with so-called “super seeds,” including sunflower, pumpkin, flax and hemp. These ideally contain little additives or sweeteners, making them easier to digest and less likely to cause side effects, such as gas and indigestion, that some dairy proteins and pea protein may spur.

They should also be made without soy, pea protein or grains, making them a great choice for people looking to avoid those common allergens some people are sensitive to.

Benefits:

• Few studies have been conducted on seed-only plant protein powders but they’re recognized to help promote a healthy body composition and fat metabolism, while increasing muscle recovery.

Goals:

If you’re looking to lose weight and improve your body composition while avoiding common allergens and side effects from many protein powders, a seed-based plant protein powder is a good way to go.

Diet types:

• Vegan Diet
• Vegetarian Diet
• Low-Carb Diet
• Ketogenic Diet
• Gluten-Free Diet
• Weight Loss Diet

How to use

The possibilities of protein powder extend way beyond sticking a scoop in your morning smoothie or shake, though there is no shortage of protein shake recipes to make.

In addition, you can easily add protein powder to everything from baked goods to oatmeal dishes, smoothie bowls and more.

Stick to a single serving right after working out to maximize muscle gain, or enjoy it throughout the day in your favorite snacks if you’re looking to increase your caloric intake and use protein powder for weight gain.

For a long-acting protein like casein, have it before bed.

Risks and side effects

Adding protein powder into your routine can enhance your results at the gym and make it easier to meet your protein needs throughout the day. Certain protein powder supplements may also come with other benefits, such as better heart health, improved immunity and a decreased appetite.

Protein powder should not be used as a replacement for protein from whole food sources, however. High-protein foods like meat, fish, eggs and legumes not only supply a good amount of protein in each serving, but they also pack in tons of other important vitamins and minerals that your body needs to thrive.

Additionally, it’s important to keep in mind that more is not always better when it comes to protein powder. Overdoing it can lead to protein powder side effects like weight gain, bone loss, kidney damage and liver problems.

Finally, remember to always buy from a reputable retailer and look for organic products with minimal ingredients and fillers to make sure you’re getting the best protein powders possible.

Final thoughts

• Protein powder is a common supplement that delivers a convenient and concentrated amount of protein in each serving.
• It can be derived from both plant and animal sources, including whey, bone broth, hemp, pea, casein, brown rice, seeds and collagen.
• Each type of protein powder offers a unique set of nutrients and health benefits and can be used to cater to your specific diet and goals, making it easy to find the best protein powders for you.
• Protein powder can be added to many recipes, including smoothies, baked goods or sweets. It’s often added to protein coffee recipes, too.
• Coupled with a healthy diet and lifestyle, using a few of the best protein powders can help you reach your fitness goals, increase your protein intake, manage your weight and enhance your overall health.

The post 8 Best Protein Powders & How to Use Them appeared first on Dr. Axe.

Calories — specifically daily calorie intake — are always a hot topic. “How many calories should I eat a day?” is a common question for anyone seeking to lose weight, for example.

It’s a tricky question to answer, seeing as daily calorie intake depends on a number of factors, including height, weight, activity level, gender, age, diet and so much more. It also depends on your goals.

For instance, if you’re overweight and looking to lose weight and/or extend lifespan, studies indicate cutting calories — and consuming the right types of calories — may help you achieve those goals. One 2023 study even stated that our aging would slow by 2 percent to 3 percent if we lowered the number of calories we eat by 25 percent.

Conversely, if you’re underweight and looking to gain weight, you’ll naturally want to increase your daily calorie intake.

Let’s examine more about our daily calorie intake needs.

How to calculate daily calorie intake

Calculating your daily calorie intake depends on many factors, such as gender, height, activity level and age — among other things, such as health issues. You can use this calorie calculator.

To determine how many calories you need, you need to consider how much energy is being used. Also, it varies based on whether you want to lose weight, gain weight or maintain your weight.

You can also check out a body mass index (BMI) chart to obtain more information, though it can be misleading as not everyone’s body composition matches the weight on the chart.

For the basics, you want to know what your resting energy is. Resting energy is the amount of energy needed to live and breathe. It’s what keeps the body and its organs working properly and is responsible for about 60 percent to 75 percent of your caloric expenditure. Digesting food takes about 10 percent, and physical activity accounts for about 25 percent.

The Harris-Benedict equation is a popular tool used by many nutrition and health professionals to calculate the caloric requirements of individuals based on sex, age, height, weight and level of physical activity. Here are the equations by gender:

• Male: 66 + (6.2 × weight in pounds) + (12.7 × height in inches) – (6.76 × age in years)
• Female: 655.1 + (4.35 × weight in pounds ) + (4.7 × height in inches) – (4.7 × age in years)

Then, based on expended energy (physical activity/lifestyle), multiply the equations by 1.2 for sedentary people, 1.3 for moderately active people and 1.4 for active people.

Keep in mind that this is an estimate. It can be different for each person based on other factors, such as any health conditions a person may be enduring. A health care professional who specializes in nutrition can better help you understand what is best for you.

One pound of fat equals 3,500 calories. If we base it on this number, you need to burn off 500 to 1,000 calories more per day to lose one to two pounds per week.

A doctor or an online calorie calculator can help you determine your daily caloric needs, but again, it is going to vary based on each individual. You need to give consideration to the factors regarding your particular lifestyle.

For example, if you eat 2,000 calories per day but add one hour of exercise per day that burns about 500 calories, you may lose one pound a week.

Calorie averages

Without a calculator or chart, how many calories should most people eat on average?

If you seek to lose weight, you need to create a calorie deficit so you take in fewer calories than your norm or you exercise more to burn additional calories. An effective strategy can be doing both, such as eating less while exercising more, without overdoing it. (It’s important that you consume enough nutrients, including when you’re trying to lose weight.)

Examining the 2020–2025 Dietary Guidelines for Americans, here are the daily calorie intake recommendations:

Females*: 

• 19–30 years old: 2,000–2,400 calories
• 31–60 years old: 1,600–2,200 calories
• 61+ years old: 1,600–2,000 calories

*Note that these estimates don’t pertain to women who are pregnant or nursing, when more calories are necessary.

Males*: 

• 19–30 years old: 2,400–3,000 calories
• 31–60 years old: 2,200–3,000 calories
• 61+ years old: 2,000–2,600 calories

Children: 

• Males 2–4 years old: 1,000–1,600 calories
• Females 2–4 years old: 1,000–1,400 calories
• Males 5–8 years old: 1,200–2,000 calories
• Females 5–8 years old: 1,200–1,800 calories
• Males 9–13 years old: 1,600–2,600 calories
• Females 9–13 years old: 1,400–2,200 calories
• Males 14–18 years old: 2,000–3,200 calories
• Females 14–18 years old: 1,800–2,400 calories

Note that people who are very active or have certain health conditions may need more calories on a daily basis. In addition, the calories you need within these ranges will also depend on your height and weight.

How to reduce calorie intake

1. Eat more protein and fiber

Studies show that controlled calorie intake in association with a moderately high protein intake can be both an effective and practical weight-loss strategy. Protein also functions to increase satiety to a greater extent than carbohydrates or fats, helping prevent overeating and snacking.

Studies indicate that a high-fiber diet helps prevent obesity, and fiber intake is inversely associated with body weight and body fat. If your goal is to reduce to your weight, fiber can help since it makes you feel fuller after eating and can prevent snacking or overeating at your next meal. Studies show that the addition of a high-fiber diet generally decreases food intake overall and, therefore, over time can contribute to a lower body weight.

2. Consume more water and eliminate high-calorie drinks

While the general recommendation is to drink eight 8-ounce glasses of water per day (known as the “8×8 rule”), this may not be adequate for everyone. And many people come up short, and may confuse thirst for hunger and end up eating more calories as a result.

Drinking water before meals can help you feel fuller, which may reduce overall calorie intake. This is because water can take up space in the stomach, sending signals to the brain that you are full, thus reducing hunger.

In addition, replacing high-calorie beverages, such as sodas and juices, with water can significantly reduce calorie intake. Water is calorie-free, making it an excellent choice for those looking to cut down on liquid calories.

3. Be a mindful eater

With practice, mindful eating can be easy and be a part of your daily wellness routine. Similar to intuitive eating, when you practice mindful eating, you come to understand your own eating habits by recognizing reoccurring thinking patterns, emotional moods, and various types of hunger levels and cravings that can affect your appetite based on your emotions.

There are a few ways to help control the amount of calories you eat and practice mindful eating, and by making this a part of your daily routine, you can really make a difference in your health and weight.

4. Employ portion control

Portion out your food in advance, and don’t go back for seconds. Learn portions. Go through the exercise of weighing and measuring everything you eat and drink for a week. You will need to read labels to understand what a serving is, and keep in mind that sometime half a serving is plenty, especially if pairing it with a few other foods.

5. Use a food tracker

Evidence shows that tracking your food can be an amazing tool to help manage your goals. It works by bringing awareness to your eating routine. Over time, you can learn about your food to the point where you may not have to journal.

A study showed that women who tracked their food intake, practiced self-monitoring, cooked home-prepared meals and consumed meals at regular time frames had improved weight loss goals over a 12-month period among postmenopausal women.

Understanding the number of calories in food is important to understanding just how much you are consuming. It varies with all foods so using a food tracker is a great way to learn. Over time, you may not need the food tracker.

Of course, reading labels is key, and consuming fresh fruits and vegetables makes a big difference versus processed foods. However, tracking is like keeping a food diary and can greatly benefit anyone who is seeking a wellness lifestyle, whether for personal reasons or health reasons.

6. Choose nutrient-dense foods

Nutrient-dense foods — such as steamed broccoli, leafy greens, nuts and seeds — fill you up far better than a bag of potato chips while giving you a ton of nutritional benefits. Consider a salad before the main meal, but watch the dressing. Keep it simple and opt for small amount of olive oil and balsamic vinegar, try lemon juice and black pepper, or even opt for salsa as a dressing.

Think nutrition — for everything you consider eating, take a moment to evaluate whether it is a good choice or not. In most cases, it is pretty straightforward.

7. Eat slowly

We have long been told that it takes a little time — maybe about 20 minutes — for the brain to get the signal that you are full. If you eat your entire meal or snack in five minutes, of course you will be left feeling hungry.

A study out of the Netherlands used a fork that vibrated when eating too fast (i.e., more than one bite per 10 seconds). While further evaluation is needed since the study was unable to clearly indicate its ability to provided satiation by eating more slowly, the fork may be a tool to help reduce eating rate. Overall, eating more slowly is a useful practice in mindful eating. It allows you to enjoy your food far more while getting you to a place of feeling full.

8. When it is time to stop eating — stop eating

You have already made the decision to eat a certain amount of certain foods. This is a simple trick and can be used at every meal. Kitchen is closed.

When is the best time to eat, and when is the best time to avoid eating? One great rule of thumb is to eat only when you are hungry. Allowing your food to digest from the previous meal before consuming more food provides an opportunity for the body to properly digest your food and use it for nutritional needs before throwing it back into a digestive process. Also, it allows for time for the body to burn fat for fuel.

Research shows that as obesity and metabolic diseases are on the rise, we need to better understand the relationship between circadian rhythms and their influence on metabolic processes. This is the time the body optimizes energy use and storage. According to studies, food intake should be synchronized with the suprachiasmatic nucleus. The suprachiasmatic nucleus or nuclei (SCN) is a very small region of the brain in the hypothalamus and is responsible for controlling circadian rhythms. A loss of synchronization between mealtime and the SCN may promote obesity due to metabolic disturbances.

9. Calories in, calories out

Many studies suggest that calories in/calories out (such as in the CICO diet) matters. Eating late at night may or may not cause problems for you, but it is common to overdo it with empty calories, such as cookies and other sweets that contain a ton of sugar and calories.

Again, this is where a calorie calculator app can help, to help pinpoint your ideal calorie count for the day and take into account your activity. It can even help motivate you to work out, for then you have extra calories in your budget.

10. Count your macros

Learning how to count macros can also help you reach your ideal calorie count. With one gram of fat worth nine calories while one gram of carbohydrate contains four calories, it can affect how much you eat of these macronutrients at different meal times.

How many grams of carbs per day? How many fat grams per day? How many grams of protein per day? That is up to you and what kind of eating plan you pursue, such as carb cycling. Too many carbohydrates, for example, can spike blood sugar and even cause overeating.

11. Reduce empty calories

Though some studies indicate that reducing calories will only help weight stay off for a short period of time, calories do matter. What may be a better choice is to understand not only how many calories you are putting in your body, but the nutritional density of those calories. It all works hand in hand, whether it is for healthy weight or just for better health in general.

An example of high-calorie choices that do not foster good health and may simply add on weight are beverages. According to research published in the American Journal of Clinical Nutrition, packaged beverages represent 32 percent to 48 percent of daily calorie intake for most Americans thanks to their sugar content.

Empty calories applies to food that provides energy but contains little to no nutrition. According to the USDA and Harvard Health, most people eat way too many empty calories, and this can add to poor health and weight gain.

Research was conducted in a population of 17,444 children and adults by the 2009–2012 National Health and Examination Survey. The study replaced the usual American snacks with a tree nut mix. The results indicate that by replacing between-meal snacks with healthier choices, such as tree nuts or almonds, diets were more nutrient-dense and therefore provided a healthier diet overall.

12. Always use a dish to eat versus grazing

Going to a party and grazing all night long can result in the consumption of way too many carbs because you have no idea how much you are eating. That nibbling can add up. Plus, dipping into bags of empty-calorie chips will lead to an empty bag and frustration. Portion it out on a small plate, or skip the chips altogether.

Precautions

Please keep in mind that your daily calorie intake is different for everyone, and it’s best to consult your healthcare professional in regard to how many calories you should eat per day.

Restricting calories should be done with caution, especially if you have any health issues, such as diabetes, or are highly active. Make sure you have full awareness of your plan with the assistance of a doctor or health professional, especially if you are pregnant or breastfeeding.

Overall, we don’t recommend that you go too low in calories, as that can cause other health concerns. The so-called military diet is one such fad diet.

Final Thoughts

• Daily calorie intake depends on a number of factors, including height, weight, activity level, gender, age, diet and so much more. It also depends on your goals.
• If you’re looking to lose weight or extend life, studies indicate cutting calories — and consuming the right types of calories — may help you achieve those goals. Counting your macros is also a good idea.
• If you’re underweight and looking to put on some pounds, you’ll naturally want to increase your daily calorie intake.
• To determine how many calories you need, you need to consider how much energy is being used.
• Resting energy is the amount of energy needed to live and breathe. It’s what keeps the body and its organs working properly and is responsible for about 60 percent to 75 percent of your caloric expenditure. Digesting food takes about 10 percent, and physical activity accounts for about 25 percent.
• So here’s the deal. Eat mindfully. Know what you are putting in your body and what its purpose is.
• If you want to lose weight, you will need to consider the amount of calories you are putting in your body as well as the type of calories based on your weight and level of fitness. A serving of broccoli is going to take you further than a serving of French fries. Additionally, you may have to consider the time of day should you choose a fasting approach.

The post How Many Calories Should You Eat in a Day? 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.

Frequently asked questions

Are saltine crackers a healthy snack?

Saltine crackers are not considered particularly healthy as they are typically made with refined white flour, low in fiber and high in sodium. They provide minimal nutrients, offering mainly carbohydrates and some salt.

While they can be a light, low-calorie option, they lack essential vitamins, minerals and healthy fats.

Are saltine crackers healthier than potato chips?

Saltine crackers are generally lower in fat and calories compared to potato chips, making them a lighter snack option. However, potato chips may contain more nutrients if made from real potatoes and cooked in healthy oils, whereas saltines offer little nutritional value aside from basic carbohydrates.

Overall, saltines are less fatty, but neither is particularly nutritious.

Are saltine crackers healthier than bread?

In terms of basic nutrition, bread — especially whole grain varieties — can be healthier than saltine crackers. Bread can contain more fiber, vitamins (like B vitamins) and minerals (such as iron and magnesium), especially if it’s made from whole grains.

Saltines are typically made from refined flour and lack these nutrients. Whole grain bread is the better choice for overall nutrition.

Can I eat saltine crackers when trying to lose weight?

Saltine crackers are low in calories, making them a reasonable snack if you’re trying to lose weight in moderation.

However, they are low in fiber and protein, which are important for satiety. Eating them alone may not keep you full for long, and their high sodium content could lead to water retention.

Pairing them with a protein or healthy fat, like peanut butter or hummus, may make them more satisfying.

Why do saltines have 13 holes?

The 13 holes in saltine crackers allow steam to escape during the baking process, which prevents the crackers from puffing up and ensures they stay flat and crispy. This is a common practice in cracker-making to maintain the right texture.

Why do doctors recommend saltine crackers?

Doctors often recommend saltine crackers because they are bland, easy to digest and low in fat, making them a good option for people with nausea, upset stomachs or digestive issues. The mild flavor and simple ingredients help settle the stomach without irritating it further.

Why are saltine crackers good when sick?

Saltine crackers are gentle on the stomach, which makes them helpful when you’re sick, especially with nausea, vomiting or diarrhea. Their plain taste doesn’t trigger nausea, and they provide quick, easily digestible energy from carbohydrates.

The salt content can also help replenish lost sodium from dehydration.

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.

The animal-based diet is gaining attention as a dietary approach focused primarily on consuming animal products.

Advocates suggest it can lead to better health, improved energy levels and fewer digestive issues. However, with any diet, it’s important to weigh the benefits and risks to decide if it’s right for you.

This article will explore what an animal-based diet is, how it differs from the carnivore diet, how to follow it, its potential benefits and its downsides so you can make an informed decision.

What is an animal-based diet?

An animal-based diet emphasizes the consumption of animal-derived products, such as meat, organs, fish, eggs and dairy. It allows for a limited intake of plant foods, particularly those low in antinutrients like fruits, honey and some vegetables considered to be low in plant toxins.

This approach contrasts with more plant-heavy or plant-exclusive diets, as animal foods form the majority of calories and nutrients consumed.

The diet is centered around nutrient-dense, bioavailable sources of protein and fat. In particular, it prioritizes well-raised meat sources (grass-fed and pasture-raised/free-range) and prefers raw and unpasteurized dairy.

Proponents argue that the animal-based diet aligns more closely with ancestral eating patterns, and some claim it can address modern health problems, like metabolic disorders and gut issues.

The goal is to maximize nutrient intake from animal sources while minimizing potential inflammatory compounds found in some plant foods.

Animal-based vs. carnivore diet

The animal-based diet is often confused with the carnivore diet, but there are key differences:

• Animal-based diet: Includes mostly animal products but allows some plant-based foods, especially non-toxic ones, such as low-fructose fruits, honey and certain vegetables.
• Carnivore diet: A stricter version, this diet typically eliminates all plant foods and consists exclusively of meat, fish, eggs and other animal products.

While the carnivore diet focuses solely on animal sources, an animal-based diet is more flexible, offering a wider range of nutrients by incorporating some plant foods. This flexibility can make the animal-based diet easier to maintain over time.

Here’s more on how an animal-based diet differs from a carnivore diet in several key aspects:

1. Food variety: The carnivore diet strictly limits intake to animal products only, excluding all plant foods. In contrast, an animal-based diet allows for some plant foods, particularly fruits and certain vegetables.
2. Carbohydrate intake: A carnivore diet is essentially a zero-carb approach, while an animal-based diet may include some carbohydrates from fruits and honey.
3. Flexibility: An animal-based diet offers more flexibility and a wider range of food choices compared to the more restrictive carnivore diet.

How to follow

Following an animal-based diet involves understanding which foods are central to this eating pattern and which should be avoided or limited.

Foods to eat:

• Meat: Grass-fed beef, lamb, pork, chicken, turkey and game meats.
• Fish and seafood: Wild-caught fish like salmon, sardines and mackerel.
• Eggs: Free-range, organic eggs are encouraged.
• Dairy: Full-fat, unprocessed dairy products, such as cheese, butter and yogurt (for those who tolerate dairy).
• Fats: Animal fats like tallow, lard and ghee.
• Organ meats: Liver, heart, kidney and other nutrient-rich organ meats.
• Fruits: Low-antinutrient fruits like berries, bananas and avocado.
• Honey: In moderation, as a natural source of carbohydrates.
• Vegetables: Those considered low in plant toxins can be included.

Foods to avoid:

• Grains and legumes: Wheat, rice, oats, lentils and beans.
• Nuts and seeds
• Refined sugar and ultra-processed foods: Candy, baked goods and packaged snacks.
• Vegetable oils: Industrial oils like canola, soybean and sunflower oil.
• High-antinutrient vegetables: Vegetables high in antinutrients, such as spinach, kale and legumes, are often discouraged or limited.
• Highly processed plant foods: Soy-based products, artificial sweeteners and heavily processed vegan foods.

There is no specific way to follow the diet, but typically foods are categorized as either having a low, medium or high toxicity. An animal-based diet consists mostly of low-toxicity foods and some medium-toxicity foods and avoids highly toxic foods.

Low-toxicity foods:

• animal proteins from ruminant animals (cows, deer, sheep, goats, wild game) and organ meats
• free-range or corn- and soy-free eggs
• dairy, particularly raw dairy products, such as cheese, yogurt, kefir, cottage cheese, sour cream and whipping cream
• most fruits
• fats like butter, tallow, ghee, suet and lard
• natural sweeteners like raw honey, maple syrup and agave
• herbs and spices like salt, rosemary, basil, cilantro and thyme
• drinks like water, fresh fruit juice, bone broth and coconut water

Medium-toxicity foods:

• animal proteins from monogastric animals (pork, poultry) typically fed corn and soy and wild-caught fish
• fruits with oxalates like rhubarb and starfruit
• vegetables and grains, such as sauerkraut, pickles, sweet potatoes, yams, carrots, white rice and sourdough bread
• fats like dark chocolate and avocado, olive, coconut and palm oils
• herbs and spices like oregano, dill, mint, parsley, cinnamon and coconut aminos
• beverages like coffee and tea

High-toxicity foods (avoid):

• highly processed oils, such as canola, corn, soybean, rapeseed, cottonseed, safflower, peanut, rice bran and soy oils
• vegetables like kale, broccoli, cauliflower, Brussels sprouts, cabbage, horseradish, radishes, watercress, bok choy, cassava, beets, onions and garlic
• grains like wheat, corn, oats, millet, quinoa, brown rice, millet and amaranth
• nuts, such as almonds, walnuts, cashews, macadamia and Brazil nuts
• Seeds like chia, flax, sunflower, pumpkin, quinoa, hemp and sesame seeds
• legumes, such as peas, green beans, soybeans, kidney beans, lentils and peanuts
• nightshades, including tomatoes, white potatoes, eggplants, peppers, goji berries
• artificial sweeteners, such as sucralose, aspartame, stevia and monk fruit
• herbs and spices like turmeric, pepper, cardamom, cumin and corianders
• ultra-processed foods, including soda, pastries, chips, pretzels, pizza, cereal and candies

Potential benefits

Proponents of the animal-based diet highlight several health benefits. Here are some potential advantages:

1. Nutrient density

Animal products are rich in essential nutrients, like B vitamins, iron, zinc, omega-3 fatty acids and complete proteins. These nutrients also are usually more bioavailable than those found in plant foods.

2. Improved digestion

Many people report fewer digestive issues, such as bloating and gas, as they reduce or eliminate high-fiber plant foods that can irritate the gut.

3. Stable blood sugar levels

A diet high in protein and healthy fats can help stabilize blood sugar, potentially aiding in the management of conditions like type 2 diabetes.

4. Better satiety

The high protein and fat content in animal-based foods can lead to greater satiety, reducing overall calorie intake and aiding in weight management.

5. Enhanced muscle growth and recovery

Due to its high protein content, an animal-based diet can support muscle growth, repair and recovery after exercise.

6. Reduced inflammation

Some people report a decrease in inflammatory symptoms, especially those associated with autoimmune conditions, after cutting out certain plant foods.

Downsides (risks and side effects)

While there are potential benefits, an animal-based diet is not without its downsides:

1. Nutrient deficiencies

Restricting plant foods may lead to deficiencies in certain vitamins, minerals and fiber. For instance, by limiting plant foods, you may miss out on essential nutrients like vitamin C and certain antioxidants found in fruits and vegetables.

2. Increased cholesterol levels

Animal products are high in saturated fat, which could raise cholesterol levels in some individuals, potentially increasing the risk of heart disease.

3. Digestive issues

Some people may struggle with digesting large amounts of animal fat and protein, leading to constipation or other digestive discomforts.

4. Sustainability concerns

Eating primarily animal products can have environmental impacts, as meat production requires more resources compared to plant-based foods. Animal-based diets generally have a higher environmental footprint compared to plant-based diets.

5. Cost

High-quality animal products, such as grass-fed meats and wild-caught fish, can be expensive, making this diet cost-prohibitive for some.

6. Social challenges

Following a restrictive diet can make social situations and dining out more difficult.

Should you try it?

Deciding whether to try an animal-based diet depends on various factors, including your health status, nutritional needs, personal dietary preferences, individual health goals and lifestyle.

Those looking to improve digestion, increase protein intake or reduce processed foods might benefit from this diet. However, it’s essential to consider potential downsides, including nutrient deficiencies and higher cholesterol levels.

It’s unlikely to be a good choice for the long term for most people. Rather, a combination of healthy plant foods and a mix of animal-based proteins that more closely resembles the Mediterranean diet is a better, safer, healthier and more sustainable diet plan than a strictly animal-based diet.

Before starting any new diet, consult with a healthcare provider, registered dietitian or nutritionist, especially if you have pre-existing health conditions or concerns about the diet’s long-term effects.

Conclusion

• An animal-based diet offers a middle ground between a standard omnivorous diet and a strict carnivore approach.
• The animal-based diet offers a unique approach to nutrition, emphasizing nutrient-dense animal products while allowing some flexibility with plant foods.
• It provides several potential health benefits, but it may also pose challenges in terms of nutrient balance and sustainability.
• While it may provide benefits for some individuals, it’s important to consider the potential risks and ensure that nutritional needs are met.
• As with any diet, personal experimentation and professional guidance can help determine if this eating style is suitable for you. It’s crucial to listen to your body and make informed decisions based on your individual health goals and requirements.
• Focusing on a mix of plant and animal foods is typically the best way to eat to prevent nutrient deficiencies and potential health issues related to diet.

The post Should You Try an Animal-Based Diet? Pros, Cons & Everything in Between appeared first on Dr. Axe.

Whether you are looking to improve your digestive health, boost metabolism or add another source of healthy fatty acids to your diet, chia seeds have you covered. And these chia seed recipes are the perfect place to get those benefits and more.

There is a lot to love about “superfood” chia seed recipes: their high source of fiber, ability to help keep you full, the benefits they provide for cardiovascular and digestive health.

Another great thing about using chia seeds in your homemade desserts, snacks and side dishes? They are low in calories — especially when you consider all of their benefits — and are now available at almost all major supermarkets.

If you’ve been struggling to find ways to use that big bag of chia seeds you recently bought, here are some awesome chia seed recipes that you can turn to over and over again in order to get these healthy seeds into your diet each and every day.

I recommend using natural sweeteners like raw honey, real maple syrup or organic coconut palm sugar to get the most nutrients out of these chia seed recipes. Also, it’s best to substitute in grass-fed dairy or goat milk, replace table salt with sea salt or kosher salt, and replace canola and vegetable oil with coconut oil or ghee.

Chia seed recipes: Breakfast and snacks

1. Strawberries and Cream Chia Pudding

“Chia pudding” is a perfect swap for sugary, processed bread or rice puddings that are loaded with refined carbs and empty calories. Chia seeds have the ability to soak up water and form a gel-like substance, which closely resembles other dessert-like puddings that may be some of your childhood favorites.

The sky is the limit when it comes to chia seed recipes for making healthy breakfast puddings, but this combination of coconut, strawberries and lime is a perfect mix of sweet and decadent, while still staying light and fresh thanks to the acidity of the lime.

Photo: Strawberries and Cream Chia Pudding / The Kitchn

2. Coconut Chia Protein Pancakes

Pancakes made using coconut flour and topped with a bit of unsweetened coconut flakes add something different in terms of taste than your usual plain or blueberry pancakes.

The addition of high-quality vanilla whey protein and chia seeds boosts the satisfying protein and fiber in this breakfast, so you stay full and focused until lunchtime.

These would be a great way to sneak some chia seeds into your children’s day as well. What kid doesn’t like pancakes?

Photo: Coconut Chia Protein Pancakes / Dr. Axe

3. Quinoa Chia Seed Protein Bars

Many packaged protein bars contain a laundry list of processed ingredients that commonly cause digestive problems and more. Make your own protein bars instead, so you always have a healthy breakfast-on-the-go option or something you can keep in your bag as a filling afternoon snack.

Replace the agave in this recipe with raw local honey, one of my favorite ingredients for reducing inflammation, providing vitamins and minerals, and appeasing a sweet tooth in a healthy way.

Photo: Quinoa Chia Seed Protein Bars / Wendy Polisi

4. Pumpkin Pie Oatmeal

Adding chia seeds to your oatmeal is one of the easiest ways to incorporate them into your breakfast.

Pumpkin and chia seeds make this breakfast a great source of fiber, which helps keep your digestive system operating smoothly. Plus cinnamon, along with the high amount of fiber, both work to keep your blood sugar stable as the morning goes on.

Make sure you add a bit more water than you normally would when preparing your oats with chia seeds, since the chia seeds will soak up a good amount of liquid and make your oats more dense. You can make similar oatmeal and chia seed recipes by adding in other fruits, nuts or healthy toppings of your choice.

5. Orange Vanilla Bean Chia Pudding

Oranges and other citrus fruits should be staples in every kitchen. They are some of the foods that is highest in vitamin C, which boosts immunity, helps treat infections and acts as a powerful antioxidant.

Citrus fruits are even great for your skin, so this orange-infused oatmeal will help you keep your “glow” all winter long, while oranges are usually at their peak of ripeness and availability.

Vanilla extract makes a great addition to any chia pudding because it’s shelf-stable, low in calories but very high in flavor. (A little goes a long way.)

Vanilla beans or pure vanilla extract bring out sweetness in chia seed recipes without needing to add any extra sugar.

Photo: Orange Vanilla Bean Chia Pudding / One Ingredient Chef

6. Lemon Muffins with Chia Seeds and Honey Glaze

If you love lemon poppy seed muffins, then this chia seed recipe for healthy breakfast muffins has your name written all over it. Remember to use coconut palm sugar in place of regular white sugar and to substitute sprouted ancient grain or your favorite gluten-free or grain-free flour.

And don’t be shy with adding plenty of fresh lemon juice and lemon zest. Lemons are full of benefits, such as boosting immunity, helping reduce allergies and more.

Lemons and high-quality raw honey are two one of my favorite detox ingredients and a great way to fight off colds and other illnesses.

Photo: Lemon Muffins with Chia Seeds and Honey Glaze / Pinch of Yum

7. Apple Mug Muffins with Chia Seeds

This egg-free chia seed recipe uses coconut flour over processed flours, which makes this recipe both gluten-free and vegetarian/vegan-friendly.

Apples are an excellent addition to any muffin recipe thanks to their high level of fiber and anti-inflammatory properties. In fact, they contain a special compound called pectin, which is great for the digestive tract.

Photo: Apple Mug Muffins with Chia Seeds / Civilized Caveman Cooking

8. Blackberry Chia Jam

Skip the overly sugary, jarred jams that you buy in most grocery stores, and make your own upgraded version instead using plenty of actual berries and chia seeds. The chia seeds help create a perfect jelly texture and importantly keep your blood sugar stable.

Blackberries and other berries are some of the healthiest fruits you can add to any breakfast chia seed recipes, so start by spreading this jam on sprouted ancient grain toast, an English muffin or in oatmeal.

Thanks to their high level of antioxidants, berries help fight free radicals and are great for reducing symptoms associated with aging — plus they are loaded with antioxidants and anti-inflammatory properties.

Photo: Blackberry Chia Jam / The Kitchn

9. Toasted Oatmeal with Strawberry Chia Jam and Coconut Whipped Cream

Instead of relying on baked goods like store-bought muffins or pastries, make your own “toasted oatmeal” instead, which will give you the same hearty texture you’re looking for with a fraction of the calories and sugar.

Oats are an excellent source of fiber, which helps regulate blood sugar and reduce cravings thanks to its ability to make you feel full and satisfied. Fiber also plays a very important role in digestive and cardiovascular health.

Oats also provide important minerals and complex carbohydrates, which are especially useful for athletes, making them a great pre- or post-workout snack.

Coconut whipped cream is a perfect silky-smooth substitution for flavored, sugar-loaded yogurts.

Between the chia seeds, berries, oats and coconut, you’ve got a breakfast that offers antioxidants, healthy fatty acids, loads of fiber and some serious staying power.

Photo: Toasted Oatmeal with Strawberry Chia Jam and Coconut Whipped Cream / Cookie and Kate

10. Lemon Chia Seed Pancakes with Roasted Strawberries

Here’s another great example of how to please the whole family on “pancake Sunday” while still giving everyone a healthy meal. Use oat flour or sprouted ancient grain flour instead of whole wheat in this recipe, and swap in coconut palm sugar for regular sugar.

Strawberries, and all other berries, are excellent when combined with water-absorbing chia seeds, making the perfect topping for simple oats. Along with strawberries, try adding blueberries as well.

Blueberries contain a whole range of important nutrients — plus they taste great. All berries are an excellent source of antioxidants, fiber, and vitamins K and C.

Photo: Chia Seed Pancakes with Roasted Strawberries / Two Peas and Their Pod

11. Berry Chia Seed Smoothie Bowl

Breakfast bowls are popular for a reason: They’re filling, delicious and don’t take much time to make. This berry chia seed smoothie bowl is no exception.

This colorful chia seed recipe combines bananas, dates and blueberries with coconut milk yogurt or Greek yogurt, coconut water, and of course the chia seeds.

To up the ante, you can top this bowl with hemp seeds, blackberries, raspberries, strawberries or any other healthy superfood of your choosing.

12. Gut-Healing Smoothie

Having a smoothie for breakfast is common these days — so why not start your day with a gut-healthy meal in a cup?

While the greens — namely kale and spinach — provide the color, this smoothie makes the list of chia seed recipes because the seeds are added among the likes of avocado, bananas, ginger, bee pollen, hemp hearts, honey, and your choice of collagen or whey protein powder.

That’s a superfood concoction that both tastes great and boosts overall health. Talk about a great way to start your day!

13. Hydrating Watermelon Smoothie with Strawberries and Banana

Another fruit-forward smoothie on the chia seed recipes list? That’s right, this hydrating watermelon, strawberry and banana smoothie also includes chia seeds and maple syrup as optional (but definitely encouraged) ingredients.

Combined with the coconut milk yogurt, this is a refreshing and energizing recipe that’s perfect for kicking off your morning.

14. Low-Carb Chia Breakfast Egg Muffins

Organic, cage-free eggs are a great way to start out a busy day or even a good addition to lunch or an afternoon snack. Eggs provide not only protein, but also importantly Vitamin D, iodine, choline and iron too.

Be sure to find the best quality eggs you can (organic and cage-free) in order to get more omega-3s and nutrients and to decrease the risk for things like salmonella contamination. Look for them at farmers markets or your local health food store.

Chia seed recipes: Desserts

15. Peach Cobbler

If you have a weakness for warm cobbler topped with cold vanilla ice cream, then you need to try making this healthy version at home! Chia seeds, coconut flour and almond flour all give this dessert plenty of healthy fats, which help keep your blood sugar level stable when you eat sweets, like fruit.

Peaches, while they have a short season, can be found in organic frozen varieties in most grocery or health food stores, allowing you to make this healthy dessert year-round. Try the same recipe using fiber-rich apples too.

Photo: Peach Cobbler / Dr. Axe

16. Mocha Chocolate Chunk Chia Brownies

Luckily for us, high-quality dark chocolate in the form of unsweetened cocoa is very high in antioxidants and flavanols. Flavonols may help lower blood pressure and improve blood flow to the brain and heart.

Cocoa is also a great source of magnesium, which is a mineral that many people are deficient in.

Cocoa gives you a nice energy boost without any jitters and helps with focus, attention and athletic training, making  it on of the most popular “superfoods.”

For this particular recipe, use coconut palm sugar as your sweetener, and also replace regular butter with grass-fed butter or coconut oil in order to give these brownies plenty of healthy moisture.

17. Chai Spiced Chia Pudding with Pomegranate

This is not your average chia seed pudding. This one features a unique sweet and spicy flavor thanks to the mix of pink peppercorns and pomegranate seeds.

Pomegranate is a great antioxidant and a perfect addition to any of your favorite chia seed recipes.

What makes pomegranates even more impressive? They were actually one of the foods mentioned in the Bible and have been eaten for thousands of years around the world for their health-promoting abilities.

Pomegranates are a great skin-boosting fruit, since they have a natural ability to help the skin protect itself from sun damage and age-related wrinkles and fine lines.

Photo: Chai Spiced Chia Pudding with Peppercorns and Pomegranate / Wholehearted Eats

18. Grain-Free Thumbprint Cookies with Chia Berry Jam

Try making these grain-free cookies made with almond meal in place of processed flour and lots of different antioxidant-packed berries. Blueberries are a great choice, for example, because they contain gallic acid, which is a special protective antioxidant that is linked with antifungal, antiviral and immune-boosting benefits.

Other berries to incorporate could include raspberries, blackberries, and even dried superfood berries like goji or mulberries, which you could easily fold into your chia jam.

Photo: Grain-free Thumb Print Cookies with Chia Berry Jam / Savory Lotus

19. Honey Lime Chia Dressing with Fruit Salad

I love the simplicity of having a fresh fruit salad after dinner, especially when it has the extra benefit of omega-3-rich chia seeds added to it.

Honey and lime, along with chia seeds, make an impressive dressing that is a good source of vitamin C, essential fatty acids and has the ability to boost immunity. At the same time, the different fruit and berry varieties that you choose to use add to your fruit salad pack antioxidants and fiber into to this dessert.

Photo: Honey Lime Fruit Salad with Chia Dressing / Food for My Family

20. Creamy Chocolate Hazelnut Shake with Chia

This creamy smoothie is naturally sweetened with dried dates and gets its decadent flavor from blended hazelnuts and chia seeds.

Whenever you want to add heart-healthy nuts to your smoothies, it’s a good idea to soak them overnight in water beforehand — this way they blend easily and you wind up with an extra smooth smoothie.

Cocoa powder, a type of healthy chocolate used in this particular recipe, is a fantastic superfood that’s rich in numerous trace minerals. Look for high-quality, organic and raw cocoa powder whenever possible to get the most benefit out of using it in desserts, smoothies and more.

Photo: Creamy Chocolate Hazelnut Shake with Chia / Detoxinista

21. Chia Seed Wafer Cookies

I can’t think of a better way to use chia seeds in a healthy dessert than to add them to cookies! Try using coconut flour or oat flour in place of regular all-purpose flour and swapping in pure maple syrup or honey instead of the agave nectar.

Photo: Chia Seed Wafer Cookies / Savvy Naturalista

22. 3-Ingredient Chia Seed Pudding, with a Compote

Believe it or not, you can make this pudding in just minutes, and the only ingredients are coconut milk, chia seeds and vanilla extract. Really.

To take it up a notch, however, you’ll want to make the accompanying compote, but don’t worry — this is ready in minutes as well.

The combo of rhubarb, strawberries, maple syrup and shredded toppings really turns this pudding into one of the easiest yet delicious chia seed recipes around.

23. Paleo Raspberry Linzer Cookies

This one is a bit more time-consuming than many of the other chia seed recipes here, but boy is it worth it. These raspberry cookies have the perfect balance of sweet yet tart, and since they’re homemade, they only use the healthiest ingredients you can find in a cookie.

The chia seeds are mixed with raspberries, maple syrup and lemon juice for the jam, and the cookies use a combination of Paleo flour, coconut sugar, eggs, coconut oil, vanilla and almond extract, baking soda, and arrowroot starch and coconut sugar as a powdered sugar substitute.

Chia seed recipes: Savory entrees and side dishes

24. Cheesy Bread

If a good piece of bread is your weakness, this chia seed recipe is made for you. Chia seeds help give the bread a good, hearty texture but also keep your blood sugar stable, which is important any time you are eating carbohydrates.

The high-quality raw cheese, kefir and cage-free eggs in this recipe give the bread a high amount of protein as well, which will keep you way more satisfied than your average piece of processed bread. Using almond flour instead of regular refined flour makes this suitable for those avoiding gluten as well.

 Photo: Cheesy Bread / Dr. Axe

25. Quinoa Salad with Chia Chipotle Dressing

The combination of quinoa and chia seeds has a list of health benefits that could fill this entire page! Both are high in protein, gluten-free, and provide numerous benefits related to keeping blood sugar stable and a healthy weight in check.

Quinoa is also high in fiber, full of antioxidants and trace minerals,  and has been shown to help maintain a healthy cardiovascular system. Chia seed recipes for making homemade salad dressings sound like the perfect way to easily add some to a whole range of meals that you’re already preparing, from simple salads to veggie-filled grain dishes.

26. California Avocado Toast with Cashews, Chia and Craisins

If you aren’t already into using nutrient-packed avocados in all sorts of new ways (like on toast with various toppings), you need to give this one a try. Together with chia seeds, the avocado in this recipe adds even more filling fiber, healthy fats, and vitamins and minerals, such as vitamin E, vitamin A, potassium, iron, copper and more.

For this recipe, use ancient grain sprouted bread or even completely grain-free bread (such as Paleo bread). Also consider using actual cranberries or sliced grapes for even more filling volume.

Photo: California Avocado Toast with Cashews, Chia and Cranberries / I Wash You Dry

27. Cauliflower Medallions with Chia Seeds

What could be better than combining two of the healthiest foods in cauliflower and chia seeds? This simple side dish is made using eggs, almonds and, of course, chia seeds, which means they are actually a good source of protein in addition to many other minerals.

Use organic mozzarella cheese, or try goat cheese or organic, grass-fed Greek yogurt for an even more healthy protein added to this cauliflower and chia seed recipe.

The post 27 Chia Seed Recipes You’re Going to Crave appeared first on Dr. Axe.

There’s no doubt that eggs are a great source of several important vitamins and minerals. They are also one of the best high-protein foods available, although how much protein in an egg can range based on its size and whether it contains both the white and the yolk.

Eggs have been associated with several health benefits, many of which are linked directly to their impressive protein content. However, there are plenty of other foods available that can supply the same amount of protein — if not more — in each and every serving.

Let’s take a closer look at how much protein in an egg there is, how much protein in an egg white there is and some other high-protein foods that you can easily add to your diet.

How much protein in an egg is there?

Protein is important for several aspects of health, including tissue repair, muscle growth, immune function and more.

So how much protein in an egg is there? The specific amount can vary based on several different factors, including the size of the egg, but each egg typically contains between five to eight grams of protein.

Here’s how much protein is found in several different sizes of eggs:

• Small: 4.8 grams
• Medium: 5.5 grams
• Large: 6.3 grams
• Extra large: 7 grams
• Jumbo: 7.9 grams

For reference, most people need between 0.8–1.2 grams of protein per kilogram of body weight. This means that someone who is 150 pounds, or 68 kilograms, for example, should aim to get in between 54–82 grams of protein per day.

Egg white vs. egg yolk

The egg is made up of two parts: the egg white and the egg yolk, both of which offer a different set of nutrients.

How much protein in an egg white can vary from the amount of protein in an egg yolk, which is why it’s important to understand the difference when discussing the nutritional value of eggs.

Egg whites make up a bit more than half of the protein content of the entire egg, which is why egg protein powder supplements are typically made from the egg whites rather than the yolk.

While there are about 3.6 grams of protein in one egg white, boiled eggs containing both the white and yolk contain about 6.3 grams. Conversely, one large egg yolk contains 2.7 grams of protein.

Although egg whites are higher in protein, the majority of other nutrients found in the egg are actually found in the yolk. Egg yolks are higher in fat, selenium, phosphorus, vitamin B12, vitamin A, vitamin D, folate and riboflavin.

Of note, egg yolks are also higher in dietary cholesterol. While research shows that dietary cholesterol has little to no impact on blood cholesterol levels for most healthy adults, some people may be more sensitive to the effects of dietary cholesterol and need to be mindful of their intake.

Health benefits

Thanks to their stellar nutrient profile, eggs have been linked to a number of powerful health benefits. In fact, research shows that adding eggs to your diet could promote skin health, increase weight loss, enhance brain function and more.

Some of the top benefits of eggs include:

• Reduce risk of heart disease
• May help prevent disease
• Enhance eye health
• Increase weight loss
• Support liver function
• Maintain brain health
• Keep skin healthy, thanks in part to egg collagen

Foods that have more protein than an egg

1. Bone broth

Brimming with around 20 grams of protein per serving, bone broth is an awesome addition to a high-protein diet. Besides protein, this power-packed superfood is also loaded with collagen, glucosamine and chondroitin, all of which are important for optimizing joint health.

2. Wild-caught salmon

Salmon is a great source of protein and contains over 21 grams in a single three-ounce serving. Plus, it’s also bursting with omega-3 fatty acids, a heart-healthy type of fat that is important for heart health, brain function and fetal growth and development.

3. Chickpeas

One cup of chickpeas contains over twice the amount of protein in a large egg, with 14.5 grams crammed into each cup. Not only that, but chickpeas also provide a host of other important micronutrients, including manganese, folate, iron, phosphorus and copper.

4. Chicken

As one of the most popular protein foods available, chicken is a dietary staple for many households around the globe. While the exact amount of how much protein in chicken there is can depend on the cut and cooking method, three ounces of cooked chicken breast contains about 26 grams of protein.

Chicken also contains a good amount of niacin, selenium, vitamin B6 and phosphorus in each serving.

5. Tempeh

This fermented soy product is a great source of plant-based protein, with more than 15 grams in each three-ounce serving. Tempeh is also high in gut-boosting prebiotics and an assortment of nutrients, including manganese, phosphorus and riboflavin.

6. Quinoa

Quinoa is one of the few plant-based ingredients that is considered a complete protein, meaning that it contains all nine of the essential amino acids that your body needs.

Cooked quinoa also provides over 8 grams of protein in each cup, along with plenty of fiber, magnesium, phosphorous and folate.

7. Cottage cheese

Versatile, flavorful and delicious, adding cottage cheese to your diet is an easy way to bump up your intake of protein. Each cup contains 25 to 28 grams of protein, putting it right on par with other protein foods like chicken and fish.

It’s also a good source of calcium, phosphorus and vitamin B12, as well as many other important vitamins and minerals.

8. Greek yogurt

Greek yogurt is thick, creamy and full of essential nutrients, with a whopping 11 grams or more of protein (up to 20, in fact) and plenty of calcium, potassium and vitamin B12 packed into each serving.

Be sure to opt for unsweetened Greek yogurt whenever possible, and mix in your choice of fruits and natural sweeteners to help ramp up the flavor.

9. Lentils

Closely related to other legumes, such as beans and peas, lentils are highly nutritious and rich in protein. One cup of cooked lentils contains 18 grams of protein, plus tons of fiber, folate, manganese, iron and phosphorus.

Lentils are also inexpensive, versatile and easy to include in a variety of different dishes and recipes.

10. Nutritional yeast

Nutritional yeast is popular among vegans and vegetarians, thanks to both its signature cheesy flavor and stellar nutrient profile.

Two tablespoons offer five to eight grams of protein, and nutritional yeast is also a great source of several other valuable nutrients, including B vitamins like vitamin B12, thiamine, riboflavin and vitamin B6.

11. Grass-fed beef

Beef, and grass-fed beef in particular, is incredibly nutrient-dense. Although the exact amount of protein can vary based on the cut of the meat, a three-ounce serving of cooked beef can provide around 23 grams of protein or more.

Each serving of beef is also high in zinc, selenium and vitamin B12.

Other foods that can have more protein than en egg include:

• tofu
• kidney beans
• black beans
• almonds
• cheddar cheese
• peanut butter
• sprouted grain bread
• pumpkin seeds
• kefir
• oats
• buckwheat
• hemp seeds
• milk

Final thoughts

• How much protein in an egg can vary based on several different factors, including the size of the egg.
• Additionally, how much protein in an egg white vs. an egg yolk can also vary. While egg whites are higher in protein, egg yolks typically contain a broader array of important micronutrients.
• Eggs have been linked to several health benefits, including enhanced eye health, better brain function, increased weight loss and more.
• However, there are several foods that contain more protein than eggs, including bone broth, wild-caught salmon, chickpeas, chicken and tempeh, along with many others.
• Enjoy eggs alongside a variety of other high-protein foods as part of a healthy, well-rounded diet.

The post How Much Protein in an Egg? Plus 11+ Foods With More appeared first on Dr. Axe.

Despite being revered for its medicinal properties for thousands of years, maca root is one of the newest remedies to take center stage in the natural health community, and its newfound superfood status is well-deserved. Researchers are finding new health benefits associated with this root vegetable.

It’s also considered an “adaptogen,” a name given to certain herbs, plants and natural substances that help the body naturally adapt to stressors like a busy schedule, demanding job or illness.

Let’s examine what maca is, its potential benefits and whether or not it’s safe to add to your diet.

What is maca root?

Known by its scientific name, Lepidium meyenii, the maca plant is a type of cruciferous vegetable native to the Andes of Peru. Maca has a similar appearance and size as radishes or turnips with green tops and roots that range in color from yellow to purple and black.

The pleasant-tasting root, or hypocotyls, is usually available in powder form after being harvested and grounded down. It has a long history of being a superfood that has been consumed for its health benefits in regions of the Andes Mountains.

Historically, this root vegetable was used by ancient Peruvians as a form of currency for trade and was also treasured for its medicinal properties. It was used to treat an array of ailments. It is even said that Incan warriors filled up on maca root before heading into battle to boost their stamina and strength.

Today, maca is consumed primarily in powder or capsule form. Traditionally, however, the fresh root was cooked and then consumed, as Peruvians believed that eating raw maca could cause digestive and thyroid issues.

At present, more research needs to be conducted regarding its potential benefits.

Nutrition facts

Maca root powder is an excellent source of protein, fiber and several vitamins and minerals, including vitamin C, copper and iron. It also contains over 20 amino acids — including all eight essential amino acids — and plenty of health-promoting phytonutrients. It also contains many beneficial plant compounds, including glucosinolates and polyphenols, and is a popular choice for the vegan diet.

A serving size is small typically. One teaspoon (5 grams) of maca powder contains approximately:

• Calories: 20
• Total Carbohydrate: 4 g
• Fiber: 1 g
• Sugar: 2 g
• Total Fat: 0 g
• Saturated Fat: 0 g
• Polyunsaturated Fat: 0 g
• Monounsaturated Fat: 0 g
• Trans Fat: 0 g
• Protein: 1 g
• Cholesterol: 0 mg
• Sodium: 0 mg (0% DV*)
• Potassium: 80 mg (2% DV)

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

Benefits

1. Rich in antioxidants

Maca root acts as a natural antioxidant, boosting levels of antioxidants like glutathione and superoxide dismutase in the body. Antioxidants help neutralize harmful free radicals, fighting off chronic disease and preventing damage to cells.

One test-tube study in 2014 demonstrated that polysaccharides extracted from maca had high antioxidant activity and were effective in fighting free radical damage.

Another test-tube study showed that the antioxidant content of maca leaf extract could even protect against neurological damage. Improving your antioxidant status may be beneficial for preventing conditions like heart disease and diabetes by preventing oxidative stress and cell damage.

Despite these promising results, more studies are needed to understand how the antioxidants in maca root may affect humans.

2. May enhance energy and mood

Those who regularly use maca powder report that it makes them feel more awake, energized and driven, often relatively quickly after beginning to use it. Plus, maca can help increase energy without giving you the “jitters” or a sense of shakiness like high level of caffeine can.

Clinical trials have shown that maca may positively impact energy levels and stamina. Two recent studies on mice noted that maca helped alleviate exercise-related fatigue.

A 2022 Japanese study found that maca helped improve daily fatigue in 60 adult women who took part in the study. They consumed maca extract containing benzyl glucosinolate (9.6 mg/day) for four weeks.

Maintaining positive energy levels can also help improve mood, and some early studies have even found that maca may reduce symptoms of depression.

Two animal studies in 2011 found that black maca was able to improve memory impairment in mice, likely due to its high antioxidant content.

3. May improve female sexual function

Multiple studies have confirmed that maca benefits female sexual health through several different mechanisms.

Maca root may be able to improve sexual dysfunction and boost sex drive in women. One study examined the effects of maca root on post-menopausal women with sexual dysfunction caused by the use of antidepressants. Subjects took 3,000 mg of maca root daily for 12 weeks. Compared to a placebo, maca root was able to significantly improve sexual function.

A 2008 study had similar findings, reporting that maca was well-tolerated and able to improve libido and sexual function.

Another study in 2008 found that maca root benefits both psychological symptoms and sexual function in post-menopausal women. They took 3.5 g per day of powered maca for six weeks. In fact, maca was able to reduce menopause-associated depression and anxiety after six weeks of treatment.

4. Maca may relieve menopause symptoms

Estrogen is the primary female sex hormone responsible for regulating the reproductive system. An imbalance in this vital hormone can cause a slew of symptoms ranging from bloating to irregular menstrual periods and mood swings. Estrogen levels that are too high or low can also make it difficult for a woman to ovulate and become pregnant.

By helping control the amount of estrogen in the body, maca root can help balance hormone levels. One study published in the International Journal of Biomedical Science gave 34 early post-menopausal women a tablet containing either maca or a placebo twice daily for four months. It also helped relieve symptoms of menopause, such as night sweats and hot flashes, and even increased bone density.

Therefore, maca is now one of the most recommended menopause supplements. Balancing hormone levels is crucial to many aspects of reproductive health and can help reduce symptoms like infertility, weight gain and bloating.

5. May help boost male fertility

So what about maca root for men? While studies don’t support the claim that maca boosts testosterone levels, they do show that maca powder may benefit male sexual health and fertility.

One study found that supplementing with maca for eight weeks increased sexual desire in men. Meanwhile, another study in 2001 noted that maca helped improve sperm quality and motility, two important factors when it comes to male infertility.

How to Use & Dosage

Maca is widely available at health stores, pharmacies and even online retailers. It can also be found in capsule, liquid, powder or extract form. All forms are thought to be equally beneficial, but it is best to buy maca from a quality harvester that ensures its 100 percent pure maca root powder. Ideally, including for maca extract, you should also look for a variety that is raw and organic.

Additionally, maca is categorized based on the color of its roots and is most commonly yellow, black or red. All colors of maca have similar benefits. Red maca powder is the most common supplement form. Gelatinized maca powder is sometimes referred to as maca flour.

Maca tends to have an earthy, slightly nutty taste with a hint of butterscotch that works especially well when added to oatmeal or cereal. The flavor can also vary based on the type of maca, with black maca being a bit more bitter and cream-colored roots having an even sweeter taste. Maca powder can be easily added to smoothies and drinks or mixed into recipes.

Keep in mind that most people prefer not to microwave or heat their maca powder at high temperatures, as the heating process may diminish some of the nutrients.

There is no official recommended maca powder dosage, but the amount used in studies thus far typically range from 1.5 to 3 grams per day. If you seek to get a personalized dosage recommendation, consult with your healthcare professional.

Frequently asked questions

Is maca safe for most people?

Maca is considered safe for most people and can be consumed with minimal risk of maca side effects. That being said, there are some people who may want to moderate their intake.

How long does it take for maca to work?

To see a positive effect and specific benefits from using maca, there is no official length of time recommended to use as a supplement. Most studies, however, typically see a positive effect of using maca after about 12 weeks.

Who should avoid taking maca?

If you have any thyroid problems, you should keep maca intake in moderation and avoid consuming it raw. This is because it contains goitrogens, which are substances that can impair thyroid function, especially in those with thyroid issues. Check with your healthcare professional before taking maca if you have hypothyroidism or a history of thyroid problems.

Because of maca’s effects on hormone levels, physicians believe that maca should not be consumed by people who rely on hormone-altering medications for the treatment of illnesses like breast cancer or prostate cancer, for example, or for other serious conditions. People who have high blood pressure are also advised to not consume maca to avoid adverse maca root side effects.

Finally, there is limited research on the safety of maca for women who are pregnant or breastfeeding. Until it is confirmed to be safe, it’s best for these women to avoid maca.

Final Thoughts

• Maca is a root vegetable that is high in antioxidants and nutrients.
• Benefits may include enhancing sexual health and libido; improving energy and mood; and balancing hormone levels.
• It can be easily added to smoothies or meals.

The post Maca Root: a Superfood for Energy, Mood & Sexual Health appeared first on Dr. Axe.

Some things seem specifically designed to put you in a bad mood, like parking tickets or 40-minute wait times when you call customer service. There is another rotten mood culprit out there: the bad mood foods you may be eating.

How poor nutrition contributes to bad moods

Think about how you feel after inhaling a bowl of pasta or another heavy dish. Are you super alert or feeling sluggish and ready for a nap afterward?

How about that “hangry” feeling, where no food or not enough food for too long can leave you irritable and snappish?

Food has a massive influence on our moods and how we feel, whether we’re talking mood-boosting foods or the reverse.

That’s because what we eat affects the neurotransmitters our brain produces. These are the brain chemicals that guide how we’re feeling.

Neurotransmitters like serotonin help us relax, while dopamine can help us feel more focused. The foods we eat provide the building blocks for these chemicals, as our brains extract the nutrients necessary from the foods we eat to create the neurotransmitters, which, in turn, regulate and enhance our moods.

If our brains aren’t given the fuel they need to provide the right balance of neurotransmitters, we can be prone to mood swings, seemingly endless bad days and more. While foods rich in omega-3 fatty acids — like wild-caught salmon and avocado — boost our moods, low-quality food actually negatively impact your brain.

For example, studies have linked ultra-processed foods like fast foods and baked goods to depression, greater aggression, anxiety and other mental illnesses.

Our blood sugar also affects our moods.

When foods are high in added sugars, the spike is followed by a crash when insulin starts to clear sugar from your blood. These sugar lows are often accompanied by headaches and irritability.

Bad mood foods to avoid (plus healthy swaps)

While you’re hopefully already skipping the drive-thru and turning your nose up at value meals, there are some bad mood foods that might surprise you.

If you’ve found yourself feeling down in the dumps and have any of these bad mood foods or drinks in your diet, it might be time to swap them for feel-good foods instead.

1. Agave nectar

In the height of the high-fructose corn syrup crisis (still bad for you, by the way), agave nectar burst onto the health food scene. It was sweet, produced from a natural plant and low on the glycemic index scale, making it the perfect substance for marketing to diabetics.

People began using agave nectar in the kitchen, from drizzling on pancakes to sweetening up desserts.

So is agave nectar good for you? Not exactly.

The highly processed procedure that agave goes through to make it to store shelves involves stripping away the naturally occurring agave juice of all nutritional value. It’s made largely from fructose, the most damaging form of sugar, which is metabolized by the liver and not the bloodstream.

In fact, agave nectar has the highest fructose content of any commercial sweetener you can buy, including high-fructose corn syrup.

When it comes to your mood, the high amount of fructose found in agave syrup increases your risk of metabolic syndrome, a collection of conditions including obesity, high blood pressure and insulin resistance, all of which can lead to a pretty bad mood.

Good mood food alternative: If you want to sweeten things up, raw honey is a terrific swap. Try Manuka honey for all of its health benefits.

Locally produced honey and organic 100-percent maple syrup are also great options.

2. Alcohol

Whether it’s winding down after a long workday with a glass of wine or ushering in the weekend at happy hour, alcohol sometimes plays a bigger role in our day-to-day lives than we realize. If you’ve been feeling down in the dumps, it might be time to evaluate how much and how often you’re drinking.

While moderate alcohol intake sometimes can be good for you, particularly red wine, imbibing too frequently can leave you feeling pretty down in the dumps, well past that morning after hangover.

While you’re sipping your drink, you might feel cheerier, but your brain is busy at work, as alcohol triggers it to produce hormones that increase feelings of stress and anxiety. As a depressant, alcohol also reduces serotonin, the “feel good” hormone and affects the nervous system, which can lead to a bad mood.

Good mood food alternative: Limit your alcohol consumption to just a glass or two of red wine a week. You can try gluten-free alcohol, or better yet, go alcohol-free and relax with some probiotic-rich, fermented cold drinks like kombucha or kvass.

3. Added sugars and artificial sweeteners

While it might taste good, when it comes to sugars, things don’t stay sweet for long. Addictive sugar sends our minds and bodies into a tailspin.

After the initial high and inevitable crash, it increases feelings of anxiety, irritability and depression. It can also hinder the body’s ability to fight stress, making it difficult to unwind and chill out.

Note that this is added sugar in bad mood foods. Naturally occurring sugars, like those found in fruits, are usually OK, but those sneaky sugars added to food products — even some you wouldn’t expect, like yogurt, granola, condiments and bread — are what you need to watch out for.

Artificial sweeteners can be just as bad, too. From chewing gum to no-calorie waters and even toothpaste, these are everywhere.

Side effects include headaches, mood disorders, dizziness and migraines — and that’s just how they affect your mood!

Good mood food alternative: There are a ton of sugar substitutes available, from raw honey and stevia to coconut sugar and blackstrap molasses. Experiment with the substitute that works best for each individual recipe or your needs.

4. Margarine and other “butter-like” substances

These days, the refrigerated aisle of the grocery store is overwhelming. Between margarine, spreads made with a variety of different oils and a whole range of products “you can’t believe,” it’s tougher than ever to know what to choose.

When it comes to choosing foods that make you happy and are good for your health, it’s best to avoid these smooth, butter-like substances. They usually are produced with fats that increase inflammation and have high levels of omega-6 fatty acids.

These compete with and block out omega-3 fatty acids, natural mood enhancers, which messes with your mood and your insulin levels. And just because they say they’ve been made with olive oil does not make them better for you!

Good mood food alternative: Sticking to the basics and choosing good old grass-fed butter is your best bet here. If you’re purchasing it for cooking, ghee is also a fantastic choice, as its benefits rival butter, particularly when it comes to cooking at high heat — its smoke point is 450 F.

5. Coffee

Most of us kickstart our mornings with a cup of coffee and with good reason. The drink is full of antioxidants and can even prevent cognitive decline.

But if you’re downing several throughout the day or find your mood isn’t as cheerful as normal, you might be entering into the caffeine overdose zone and doing more harm than good.

The caffeine found in coffee alters our mood by impacting hormones, neurotransmitter function and nerve signaling, all things that can leave you feeling less than stellar. It can also increase anxiety-like feelings by increasing your heart rate and making you feel jittery.

If you’re a regular coffee addict, just a day without it can cause withdrawal symptoms like caffeine headaches, drowsiness and a lack of energy.

Good mood food alternative: Try sipping on green tea instead of coffee. Not only is green tea anti-aging, but it has less caffeine than coffee.

If you’re really just after something to drink, this turmeric tea recipe is anti-inflammatory, easy to make and tastes delicious.

6. Cocktail mixers

Generally speaking, being your own bartender at home is better for you and easier on the wallet, as you can control the amount of alcohol and exactly what goes into each pour. But if you’re using pre-made cocktail mixers to whip up those cocktails, you’re getting more than you bargained for.

Those “just add alcohol!” mixers are packed with sugar — and the same goes for those fruit juices you might use to cut your vodka or gin with.

In fact, when it comes to the effect they’ll have on your body, cocktail mixers are pretty much the same: You’ll experience a sugar high and energy boost, followed by a sugar crash that can leave you feeling irritable, tired or cranky.

The added danger is that since you’re consuming alcohol at the same time, you might be tempted to keep pouring more drinks in order to feel better.

Good mood food alternative: If you’re in a situation where you’ll definitely be drinking, skip these mixers, and opt for healthier alcohol choices, like red or sparkling wine, dark beer, or vodka with soda water and fresh lime juice.

7. Deli meats

You may already skip out on processed meats like hot dogs and bologna, but check the packaging on your favorite deli turkey or chicken meat, too.

These products are often packed with fillers, preservatives, sugar and salt. Say hello to migraines, bloating, mood swings and even swollen ankles – ugh.

If you’re buying non-organic, the animals these cold cuts are made from might even getting a dose of antibiotics as well. Remember, you are what you eat!

Good mood food alternative: Carefully read labels, and choose brands without fillers or added nitrates.

Better yet, roast and carve up your own birds to use in sandwiches, salads and everywhere you’d normally use deli slices. It’s more budget-friendly, too!

8. Egg whites

I’m a massive fan of eggs. They’re an inexpensive, high-quality protein that’s readily available.

So why are egg whites on my bad mood foods list? Because when you get rid of half the egg, you’re also eliminating most of the food’s mood-enhancing benefits.

Egg nutrition is full of nutrients that our bodies require, like protein, B vitamins and choline, so they’re excellent at supporting brain health and keeping our moods balanced. Because they’re natural, you also avoid the nasty extras that come with ultra-processed foods, like sodium, sugar and additives — and all of the crazy moods that those ingredients bring along for the ride.

But all that good stuff? It’s found in the yolks, not the whites. If you’ve been skipping them, you’re missing out on all of the delicious nutrition.

Good mood food alternative: Eat the whole egg!

Just as importantly, however, is to choose the right type of eggs. Opt for organic, free-range eggs, which come from happier chickens and are better for you than conventionally raised eggs.

9. Non-organic fruits and veggies

While I always advocate for more fruits and vegetables (please, eat more!), certain types might actually affect your mood. By regularly eating non-organic produce, you might be getting a dose of neurotoxins along with your fruit and veg.

If crops that have been sprayed with pesticides like atrazine or Monsanto Roundup, you’re likely getting remnants of it on your food. These chemicals have been found to affect mental health as well as cause nutritional deficiencies, particularly in minerals, which are essential for keeping moods in check.

Genetically modified fruits and vegetables can also introduce icky bacteria and disrupt your gut flora. Because the gut-brain connection is so strong, a gut that’s not at optimal levels can lead to mood swings and disorders.

Good mood food alternatives: Buy organic as much as possible. Make it budget-friendly by at least buying the organic version of foods on the dirty dozen list — these are the foods most often contaminated with harmful pesticide levels.

Also shop at local farmers markets, where you can often get good deals on organic and GMO-free in-season produce, as well as speak to producers about the conditions crops are grown under.

10. Salted nuts and seeds

Nuts and seeds are a super handy, veggie-friendly way to get in a host of nutrients and vitamins, particularly omega-3s, which can be a great way for those who don’t eat fish to get their fill. But those salted, roasted varieties that you can buy at the store aren’t your best option.

These nuts are often pre-seasoned with vegetable and canola oils, which are heavily processed and should be avoided. They also usually have unpronounceable additives that pack on the sodium and can lead to mood swings and headaches.

Good mood food alternatives: Purchase nuts and seeds in their most natural form, like raw cashews. You can take them home, and add on seasonings (I love Cajun spice!) or roast them to top your yogurt or other foods.

Final Thoughts

• Is there such a thing as bad mood foods? Yes, the foods you eat affect the chemicals in your brain and your blood sugar, which also affect your mood.
• Mood swings, headaches and sugar lows can all be side effects from the foods we eat.
• Avoiding alcohol, bad mood foods with added sugars or other ingredients and sticking to whole foods as much as possible help balance your mood and keep you stable.
• There’s always a delicious alternative to these bad mood foods.

The post 10 Bad Mood Foods, Plus Healthy Swaps to Make 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.

Its 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

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 it 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 chips cholesterol-lowering foods.

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 it 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 chips do 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

A one-tablespoon serving 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
• 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 this 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, they are 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: Caffeine-Free Chocolate Substitute That’s Actually Good for You 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.

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.

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
• Lima beans
• Mung beans

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
• Bladderwrack

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
• Avocado
• Almonds
• Rye
• Eggplant
• Honey
• Agave
• Leafy greens like endive
• Kiwi
• Potatoes
• Mushrooms
• Cashews
• Berries
• Black-eyed peas
• Nectarines
• Watermelon
• Peaches
• Grapefruit
• Pistachios
• Hazelnuts
• Pomegranate seeds
• Oranges and other citrus fruits
• Zucchini
• Cucumber
• Bell peppers
• Cantaloupe
• Fennel
• Shallots
• Turnip
• Sweet potatoes

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 prebiotic foods 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.

When it comes to vitamin B12 foods, there aren’t that many options because they primarily consist of animal meat, eggs, fish and certain dairy products. For those who are vegetarian or vegan, pregnant or nursing, or who may be at risk for a vitamin B12 deficiency, it’s often recommended that they take a vitamin B12 supplement.

Vitamin B12 is a water-soluble vitamin that plays many important roles in the body. Benefits of vitamin B12 include helping to convert carbohydrates into glucose, produce red blood cells, produce serotonin (may aid mood), may reduce mental fatigue, and keep blood and nerve cells healthy.

The current daily recommended value for vitamin B12 (based on a 2,000 daily calorie intake for adults and children 4 years of age or older) is 2.4 micrograms per day. It goes up to 2.6 mcg for pregnant women and 2.8 mcg for breastfeeding women.

If excess vitamin B12 is consumed, it gets stored in the liver and the body saves it for future use.

Vitamin B12 is absorbed in your stomach with the help of a protein called intrinsic factor. This substance binds to the vitamin B12 molecule and helps your blood and cells absorb it.

Excess vitamin B12 is stored in your liver. If you consume more than the RDI, your body saves it for future use.

Here are some of the best vitamin B12 foods to consume on a regular basis to make sure you get enough of this essential vitamin:

1. Beef liver

A 3 oz. (85 g) cooked beef liver contains 81.6 mcg of vitamin B12 (3400% DV*).

The top benefit of eating liver is its very high B12 content. All it takes is one ounce of beef liver to get well over most people’s daily requirements for B12.

Just always make sure to purchase beef liver of the highest quality. That means liver that’s organic from grass-fed and pasture-raised cows.

Consuming beef liver can help prevent pernicious anemia because not only is it high in vitamin B12, but it’s also high in iron and and folate. These are three nutrients that can aid in a natural recovery from anemia.

2. Nutritional yeast

A 2 tablespoon serving of nutritional yeast (9 g) contains 14 mcg of vitamin B12 (583% DV).

If you’re a vegetarian or vegan looking for a way to get more B12 in your diet, nutritional yeast is a great option. It’s typically fortified with B12 and other B vitamins.

Nutritional yeast is also considered a complete protein since it contains at least nine of the 18 amino acids that the human body is unable to produce.

3. Atlantic mackerel

A 4 oz. (112 g) serving of raw Atlantic mackerel contains 16.1 mcg of vitamin B12 (269% DV).

Atlantic mackerel (not king mackerel) makes the list of healthiest fish because not only is it super high in B12, but it’s also loaded with omega-3s, low in mercury and is rated a top fish pick for health as well as sustainability.

4. Fortified cereals

Although eating fortified foods like cereal products isn’t considered part of a whole food, healthy diet because they contain refined and processed grains, for people following a vegan or vegetarian diet, it’s a good way to maintain healthy B12 levels.

There are healthier breakfast cereals on the market, like those made with whole grains, no added sugars and no harmful ingredients.

A 100 gram serving of Post Bran Flakes, for example, contains 5 mcg of vitamin B12 (208% DV). Ideally, if you seek to increase your vitamin B12 intake, use a fortified cereal like this that’s low in added sugar yet high in fiber.

5. Sardines

A 3.75 oz. can (92 g) of Atlantic sardines contains 8.2 mcg of vitamin B12 (137% DV).

Sardines are very high in vitamin B12, and they’re also impressively high in something else vital to human health: omega-3 fatty acids. Research has shown that the omega-3s contained in sardines nutrition can have all kinds of major health benefits, including boosting heart health, decreasing inflammation and helping asthma.

6. Grass-fed beef

A 4 oz. grass-fed strip steak (113 g) contains 1.44 mcg of vitamin B12 (60% DV).

Grass-fed beef is not just a top choice when it comes to vitamin B12 food sources — it’s also one of the best animal sources of protein. Compared to grain-fed beef, it’s a much healthier choice.

Research indicates that grass-fed beef is higher in precursors for vitamin A, vitamin E and cancer-fighting antioxidants compared to grain-fed beef.

7. Lamb

A 3 oz. (85 g) of lamb contains 2.7 mcg of vitamin B12 (45% DV).

Lamb is not eaten as much in the U.S. as it is in many other countries, but it definitely has impressive nutrition content. It’s one of the top vitamin B12 foods, and it’s also very rich in protein, iron, selenium and zinc.

Selenium and zinc are two major immune-boosting nutrients.

8. Wild-caught salmon

A 3 oz. serving (85 g) of cooked wild-caught salmon contains 2.6 mcg of vitamin B12 (43% DV).

Wild-caught salmon is one of the healthiest and most nutritious protein sources. Of course, you need to choose wild and not farmed to make the most of this fish when it comes to your health.

Wild-caught salmon is packed with vitamin B12 as well as vitamin D, which is another common vitamin deficiency these days.

Research has demonstrated that 800 to 5,000 international units of vitamin D per day can improve musculoskeletal health, naturally slow aging of the skeletal structure, and reduce the rate of fractures and falls in older adults who are over 65.

9. Eggs

A 2 large egg serving contains 0.89 mcg of vitamin B12 (37% DV).

Eggs are a great non-meat source of vitamin B12. They also contain choline, which our livers depend on to function properly.

Research has found a correlation between low choline levels and liver dysfunction and possibly a higher risk of cancer formation.

10. Plant-based milk

Nondairy, plant-based milk — such as almond, oat and soy milk — can make for a quality vegan replacement for dairy milk. It’s usually fortified and will include vitamin B12.

For example, one cup (244 g) of unsweetened almond milk contains 0.83 mcg (35% DV) of vitamin B12.

11. Cottage cheese

A 4 oz. (113 g) of 2 percent milk-fat cottage cheese contains 0.53 mcg of vitamin B12 (22% DV). 

Cottage cheese is high in vitamin B12 as well as protein and calcium. It’s also the star ingredient of an alternative approach to cancer known as the Budwig Protocol or the Budwig Diet.

12. Feta cheese

A 1 oz. serving of feta cheese (28.4 g) contains 0.5 mcg of vitamin B12 (21% DV).

Feta cheese is a great source of vitamin B12 and many other nutrients, such as riboflavin (vitamin B2) and calcium. Traditionally, feta cheese is made from sheep’s milk or a mix of sheep’s and goat’s milk.

If you can find feta cheese made from raw sheep/goat milk, the nutrition and health benefits are even better. Its high riboflavin content is excellent for headache sufferers, since studies have shown that riboflavin can significantly reduce the frequency of headaches, including migraines.

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

Conclusion

• The best way to get enough vitamin B12 is through a healthy diet whenever possible. This isn’t such a hard task once you know what foods contain this essential vitamin.
• The top foods high in vitamin B12 include foods like beef liver, sardines, Atlantic mackerel, lamb, wild-caught salmon and nutritional yeast.
• As you can see, there are a lot of tasty options when it comes to foods high in B12. For people who are not able to get enough vitamin B12 in their diets, there are supplements available as well.

The post Vitamin B12 Foods: the 12 Best Sources appeared first on Dr. Axe.

Originating in the Far East around 2,000 years ago, kombucha is a beverage with tremendous health benefits extending to your heart, your brain and (especially) your gut, and those aren’t the only kombucha benefits.

How does this ancient drink make such a huge difference in your body? Why is it considered one of the top healthy drinks?

Due to the fermentation process involved in creating kombucha, it contains a large number of living healthy bacteria known as probiotics, making it a probiotic drink. These bacteria line your digestive tract and support your immune system, as they absorb nutrients and fight infection and illness.

Since 80 percent of your immune system is located in your gut, and the digestive system is the second largest part of your neurological system, it’s no surprise that the gut is considered the “second brain.”

If you already eat a whole foods based diet, drinking kombucha regularly is a great addition that can help you maintain peak immune health, which trickles down into an impressive number of kombucha benefits for your overall health.

What is kombucha?

Kombucha is a fermented beverage consisting of black tea and sugar (from various sources, including cane sugar, fruit or honey) that’s used as a functional, probiotic food.

It contains a colony of bacteria and yeast that is responsible for initiating the fermentation process, once combined with sugar.

Following fermentation, kombucha becomes carbonated and contains vinegar, B vitamins, enzymes, probiotics and a high concentration of acid.

The sugar-tea solution is fermented by bacteria and yeast commonly known as a SCOBY, which stands for “symbiotic culture of bacteria and yeast.” Contrary to common claims, a SCOBY is not a mushroom.

Although it’s usually made with black tea, kombucha can also be made with green tea — or both.

The origin can be traced back to ancient China, where it was known as the “Tea of Immortality.” It has also been enjoyed for its medicinal properties in Russia, Japan and Europe for several hundred years as well.

This health elixir has the following probiotic content:

• Gluconacetobacter (>85 percent in most samples)
• Acetobacter (<2 percent)
• Lactobacillus (up to 30 percent in some samples)
• Zygosaccharomyces (>95 percent)

So what does kombucha taste like? There are a number of different flavors available, but it’s generally fizzy, tart and slightly sweet.

Some people find it a healthier substitute for sodas, which can help satisfy that craving for a fizzy drink. There are even some soda-flavored varieties, making it a great option to cut down on your sugar intake while boosting your consumption of benefit-rich probiotics.

Can you lose weight by drinking kombucha? By swapping it for soda or other sugar-sweetened beverages, you can quickly cut down on your calorie consumption, which could lead to weight loss.

(Interested in another probiotic-rich drink? Try kvass.)

Kombucha benefits

1. Aids in disease prevention

According to a review published by the University of Latvia, drinking kombucha tea can be beneficial for many infections and diseases “due to four main properties: detoxification, anti-oxidation, energizing potencies and promotion of depressed immunity.”

Kombucha contains an array of powerful antioxidants that can help to detoxify the body and protect against disease.

These antioxidants can help reduce inflammation, which can help protect against many chronic conditions, such as diabetes, heart disease and even cancer.

While normal black tea does contain antioxidants, research shows that the fermentation process of kombucha creates antioxidants not naturally found in black tea, including D-saccharic acid, also known as glucaric acid.

2. Supports gut health

Naturally, the antioxidant prowess of this ancient tea counteracts free radicals that create mayhem in the digestive system.

However, the greatest reason kombucha supports digestion is because of its high levels of beneficial acid, probiotics, amino acids and enzymes.

Although it does contain bacteria, these are not harmful pathogenic strains of bacteria. Instead, they are a beneficial form of bacteria known as probiotics, which are involved in everything from immune function to mental health and nutrient absorption.

Some animal models have even shown that kombucha could help prevent and heal stomach ulcers.

It can also help stop candida from overpopulating within the gut by restoring balance to the digestive system, with live probiotic cultures that help the gut repopulate with good bacteria while crowding out the candida yeast.

3. May improve mental function

In addition to enhancing digestion, kombucha might be able to protect your mind as well.

This is partially due to its content of B vitamins, which are known to increase energy levels and improve overall mental well-being. Its high vitamin B12 content is one reason supplements sometimes contain dry kombucha products.

It’s also rich in probiotics, which are a form of beneficial bacteria that are thought to play an integral role in mental health.

Some animal and human studies have shown that probiotics could aid in the treatment of conditions like depression, anxiety, autism spectrum disorder and obsessive-compulsive disorder.

4. Promotes lung health

One of the unexpected kombucha benefits is its use as a potential treatment method for silicosis, a lung disease caused by repeated exposure to silica particles.

One animal model conducted in China discovered that inhalation of kombucha could be a way to treat silicosis, along with several other diseases of the lungs caused by inhalation of dangerous material.

That being said, it’s still recommended to drink your kombucha rather than inhaling it.

5. Fights bacteria

Although it may seem counterintuitive, drinking the live cultures in kombucha can actually destroy many strains of bad bacteria that are responsible for infections.

In lab studies, it has been found to have antibacterial effects against staph, E. coli, Sh. sonnei, two strains of salmonella and Campylobacter jejuni.

Many of these strains of bacteria are responsible for food poisoning and foodborne illness around the world.

6. Helps manage diabetes

Although some practitioners warn against kombucha for diabetics, it seems that some research suggests just that consuming low-sugar varieties of it could actually be beneficial.

Because of the antioxidants that it contains, it has been shown to help alleviate diabetes symptoms in some animal models, even more effectively than the black tea from which it’s fermented.

It may also help support the function of the liver and kidney, as shown in rats, which is generally poor for those with diabetes.

Recent human research shows promising results that kombucha benefits diabetics, in fact. A small, randomized, controlled pilot published in 2023 found that drinking this probiotic beverage “was associated with reduced blood glucose levels in humans with diabetes.”

Another randomized, placebo-controlled, crossover trial from 2023 on 11 healthy adults found that drinking kombucha led to a “clinically significant reduction” in glycemic index and insulin index responses compared to soda water or a diet soft drink.

7. Supports heart health

Kombucha has been considered to be beneficial to the heart for some time, although research efforts in this area have been scarce.

However, it seems clear that, in animal models, kombucha can help lower triglyceride levels and regulate cholesterol naturally.

Plus, research published in 2021 notes that “kombucha may contribute to the reduction of health disorders such as cancer, cardiovascular diseases, and neurodegenerative diseases.”

8. Maintains liver function

The liver works hard to filter and excrete harmful compounds, which is why it’s a vital component in digestion and overall health.

According to some in vitro studies, the antioxidants in kombucha may protect the liver from oxidative stress and damage induced by acetaminophen overdose.

Nutrition facts

Although nutrition facts can differ between brands and homemade brews, kombucha is generally low in calories but high in B vitamins like folate, riboflavin, vitamin B6 and thiamine.

One 16-ounce bottle of unpasteurized, organic kombucha drink contains the following nutrients:

• 60 calories
• 14 grams carbohydrates
• 4 grams sugar
• 20 milligrams sodium
• 100 micrograms folate (25 percent DV)
• 0.34 gram riboflavin/vitamin B2 (20 percent DV)
• 0.4 milligram vitamin B6 (20 percent DV)
• 0.3 milligram thiamine/vitamin B1 (20 percent DV)
• 4 milligrams niacin/vitamin B3 (20 percent DV)
• 1.2 micrograms vitamin B12 (20 percent DV)

Kombucha recipe

Kombucha is easy to make from the comfort of your own home. This recipe makes about eight cups, but you can also double the recipe to make more — and you still only need one SCOBY disk, which you can find at many health stores or as part of a kombucha starter kit.

Serves

8 cups

Ingredients

• 1 large glass or metal jar or bowl with a wide opening
• 1 large piece of cloth or a dish towel
• 1 SCOBY disk
• 8 cups of filtered or distilled water
• ½ cup organic cane sugar or raw honey
• 1 cup of pre-made kombucha

Directions

1. Bring your water to boil in a big pot on the stovetop. Once boiling, remove from heat and add your teabags and sugar, stirring until the sugar dissolves.
2. Allow the pot to sit and the tea to steep for about 15 minutes, then remove and discard tea bags.
3. Let the mixture cool down to room temperature (which usually takes about one hour). Once it’s cool, add your tea mixture to your big jar/bowl. Drop in your SCOBY disk and 1 cup of pre-made kombucha.
4. Cover your jar/bowl with your cloth or thin kitchen towel and try to keep the cloth in place by using a rubber band or some sort of tie. You want the cloth to cover the wide opening of the jar and stay in place but be thin enough to allow air to pass through.
5. Allow it to sit for 7–10 days, depending on the flavor you’re looking for. Less time produces a weaker kombucha that tastes less sour, while a longer sitting time makes the drink ferment even longer and develop more taste. Some people report fermenting it for up to a month before bottling with great results, so taste test the batch every couple of days to see if it’s reached the right taste and level of carbonation for you.

Brewing flavored kombucha

The kombucha recipe above is for a basic, unflavored kombucha. You can try adding unique flavors like fresh-squeezed lemon or lime juice; ginger root “juice” made by blending ginger and water; blended berries; and fresh-squeezed orange, pomegranate or cranberry juices.

You can also use other natural, low-sugar flavorings, but make sure that they do not include aspartame or any other dangerous artificial sweeteners.

I recommend doing this after it has become a fermented tea and is ready to drink, although some people prefer to add flavor-enhancers to the kombucha a day or two before it’s done so the flavor can intensify. Either way seems to work well.

Another thing to keep in mind is that flavored, bottled kombucha tends to have more sugar than the plain kind. Some brands add very low-sugar flavors like lemon, lime or ginger juice, which won’t jack up the sugar content, but look out for kinds that are high in added, hidden sugar and aggravate health problems.

Storing kombucha

Once your homemade kombucha is complete (or you’ve just returned from the grocery store), you want to store it in a clear glass bottle or jar with a tightly fit lid, preferably not metal, if you have the option. Plastic bottles may swell or harden, and color from dyed jars can get into the drink.

When bottling kombucha, leave an inch or less of air at the top of the bottle. This should allow for an appropriate amount of carbonation.

It’s important never to shake a bottle of this drink and risk exploding its container. Try holding your entire hand over the lid as you open it to prevent it from popping off unexpectedly.

Be sure to refrigerate your completed beverage to extend its shelf life.

If you add flavoring, consider that when storing the it. For example, fresh fruits will go bad in the kombucha long before the drink.

Frequently asked questions

Does kombucha have alcohol in it?

The alcohol content of most products is less than 0.5 percent, meaning it is usually labeled as “non-alcoholic.”

Does kombucha have caffeine?

Although it does contain a small amount of caffeine, it is significantly lower than the tea that is made to produce it.

What does kombucha do to your body?

According to research, kombucha can help support gut health, boost the immune system, improve digestion, enhance mental health and potentially even detoxify the body.

Is it safe to drink kombucha every day?

For most people, drinking kombucha daily in moderation (about 4–8 ounces per day) is generally considered safe and may provide health benefits. However, excessive consumption can lead to potential side effects, including digestive discomfort, acid reflux and enamel erosion if consumed in large amounts due to its acidity.

It also can contain sugar, caffeine alcohol, which can cause issues if consumed in high amounts.

Who should not drink kombucha?

People who may want avoid drinking kombucha include pregnant or breastfeeding, along with people with weakened immune systems, digestive disorders and diabetes. Those sensitive to alcohol may want to avoid it as well.

Risks and side effects

Can kombucha be harmful? Most people experience many kombucha benefits and experience little to no adverse side effects.

However, there are some kombucha dangers and precautions that you may want to consider.

Kombucha side effects seem to be more of a risk when making it yourself because contamination is possible, and the SCOBY disk and finished product aren’t tested for quality like they are when manufactured commercially.

If you’re going to brew your own, be sure to use sterile equipment, clean working spaces and high-quality ingredients.

A small percentage of people experience bloating, nausea, infections and allergic reactions when drinking kombucha. Because it has a high level of acidity, it’s possible that this can cause problems for people with digestive problems, like stomach ulcers, heartburn or sensitivity to very acidic foods.

Additionally, because of the acidity, you can help prevent damage to your teeth by drinking it at one sitting and swishing water in your mouth afterward.

People who have severely compromised immunity due to certain viruses like HIV/AIDS need to be careful about consuming it since there is always a possibility that the yeast can grow harmful bacteria that can cause illness. This is especially true of homemade varieties.

While it hasn’t been studied much in pregnant women, there is always concern that pregnant women shouldn’t consume alcohol or caffeine, both of which are present in kombucha in small amounts. Check with your doctor before consuming it, and keep your intake in moderation to prevent any adverse side effects.

Final thoughts

• Kombucha is a fermented beverage made from black tea and sugar.
• Following fermentation, it becomes rich in vinegar, B vitamins, enzymes and probiotics, all of which contribute to its many health benefits.
• Potential kombucha benefits for health include better gut health, improved mental function, enhanced blood sugar control and disease prevention.
• There are plenty of methods for how to make kombucha at home, but it always involves using a SCOBY, which is a symbiotic culture of bacteria and yeast.
• For most people, this fermented drink can be a safe and healthy addition to the diet. However, women who are pregnant as well as those with compromised immunity or digestive issues should check with their doctors prior to consumption.

The post 8 Kombucha Benefits, Plus How to Make This Gut-Friendly Beverage appeared first on Dr. Axe.

In recent years there’s been a major surge in popularity in “brain supplements,” especially among college students, recent grads and even hard-working corporate executives. Nootropics — or as many people like to call them, “smart pills” — are cognitive enhancers that purport to improve learning capability, motivation, concentration and creativity.

Do nootropics really work, and are they safe?

The best nootropics are considered to be non-addictive substances that can help the brain work more efficiently. While not all nootropics are safe or effective, there are a number that are, especially:

• adaptogen herbs
• medicinal and adaptogenic mushrooms
• bacopa
• ginseng
• DHA/fish oil
• ginkgo biloba

Other types that can help improve memory, thinking speed and attention span are green coffee extract or matcha green tea, along with caffeine and L-theanine.

What are nootropics?

Nootropics are products, including natural and manmade dietary supplements, that are used to boost cognitive performance. They’re also called brain supplements because they can help with things like focus, attention and productivity.

The term “nootropics” covers a broad range of products. These include brain-boosting drugs, herbs, amino acids and other supplements that are all said to have cognitive-enhancing effects.

Nootropics are also called “smart drugs,” “brain boosters” or “memory-enhancing drugs.” This category can quickly become complicated because nootropics are often manufactured as “stacks,” or substances that include a variety of different ingredients that interact in complex ways.

Best nootropics

Nootropics that have been studied most extensively and shown to offer real mental health benefits include:

1. Medicinal mushrooms

Medicinal mushrooms describes species like reishi, cordyceps, lion’s mane, turkey tail and chaga. These fungi have been shown in studies to help support cognitive function in some of the following ways:

• fighting cognitive impairment in older adults
• possessing antioxidant properties that protect the brain
• acting as adaptogens that increase resilience during times of stress
• helping regulate cortisol levels
• fighting fatigue and low immune function
• possessing anti-tumor and immune-enhancing properties

2. Adaptogen herbs

Adaptogens include herbs and fungi like ginseng, holy basil, ashwagandha, astragalus root, licorice root, rhodiola rosea and cordyceps.

Holy basil is one adaptogen that may be effective in improving stress response, lowering blood corticosterone levels (another stress hormone) and creating positive alterations in the neurotransmitter system of the brain.

Rhodiola and astragalus can help those suffering from stress-related fatigue and may boost mental performance, particularly the ability to concentrate, and decrease cortisol response.

Licorice root has antioxidant effects and can help increase energy and endurance and boost the immune system.

Ashwagandha has been shown to impact the hypothalamus-pituitary-adrenal axis in a way that lowers stress. It may prevent stress-related gastric ulcers, poor cognition and memory, neurodegenerative diseases, inflammation, and dysregulation of the adrenal glands caused by high cortisol levels.

3. Bacopa monnieri

This herbal remedy, also known as brahmi, has been used in traditional Ayurvedic medicine that originated in India for hundreds of years. According to one analysis, it’s used to help manage a broad range of mental and mood-related health concerns, including Alzheimer’s disease, memory loss, anxiety, attention deficit-hyperactivity disorder symptoms and more.

Bacopa has been shown to help regulate dopamine and serotonin production and also works as a natural stress reliever. Studies suggest that bacopa is non-addictive, can improve memory, reduce anxiety and depression, and support focus, attention, learning and memory.

Best of all, it has very few (if any) side effects.

4. Fish oil and omega-3s

Omega-3 fatty acids, such as DHA and EPA, are essential building blocks for a healthy brain and may offer protection against damage to brain cells. They may also help support memory and focus and reduce inflammation.

Omega-3s can be found in fish like salmon or sardines, nuts like walnuts, chia seeds and flaxseeds, and also obtained from taking fish oil capsules.

5. Ginseng

Ginseng (or Panax ginseng) is one well-known adaptogen that has been shown to successfully improve calmness and some aspects of working memory performance in healthy young adults.

Studies suggest that ginseng possesses significant anti-stress properties and can be used for the treatment of stress-induced disorders, including anxiety, lack of focus, fatigue, etc. One comprehensive review found that it also has antioxidant effects, may offer neuroprotection, and has been found to improve mood, mental performance and fasting blood sugar levels.

6. Ginkgo biloba

Ginkgo is one of the most commonly ingested herbs taken for brain health. A 2022 systematic review states: “Ginkgo biloba is the most relevant nootropic regarding perceptual and motor functions.”

It has been widely studied for its effective anti-inflammatory, antioxidant, platelet-forming and circulation-boosting effects.

Ginkgo biloba can improve cognitive function, lead to a more positive mood, increase energy, improve memory and reduce symptoms related to multiple chronic diseases, like ADHD and dementia.

7. Caffeine

Caffeine is a widely used nootropic that stimulates the nervous system and provides several cognitive benefits.

It’s been found to help increase alertness, reduce fatigue, and improve reaction time and mood. In addition, research shows it can enhance cognitive performance, including attention and task switching, and it’s been shown to boost energy levels.

The effective dose of caffeine ranges from 32–300 milligrams, with genetic variations affecting individual responses. However, excessive caffeine intake can lead to side effects like anxiety, sleep disturbances and jitters.

8. Cat’s claw

An herb from the Amazon rainforest, cat’s claw is known for its neuroprotective properties. Cat’s claw can help fight fatigue and has anti-inflammatory, antimutagenic and antioxidant properties that protect the brain.

It may help prevent the buildup of plaque in the brain, which is associated with cognitive decline and memory loss. This makes it a valuable herb for long-term brain health.

It supports memory, protects brain cells and may reduce cognitive decline.

9. Creatine

Creatine, often associated with muscle growth and athletic performance, has also been explored for its potential cognitive benefits. While some studies have suggested that creatine might enhance certain cognitive functions, the evidence is mixed, and more research is needed to fully understand its effects on the brain.

However, some studies have indicated that creatine supplementation might improve memory, particularly in tasks related to episodic memory (remembering personal experiences).

Creatine also plays a role in energy production within cells, including brain cells. It has been suggested that by increasing energy availability, creatine might support cognitive function.

Further research has explored the potential neuroprotective effects of creatine, suggesting that it might help protect brain cells from damage.

10. L-theanine

L-theanine is an amino acid found in green tea that offers several cognitive benefits, especially when combined with caffeine. For instance, it’s been found to help:

• Increase alpha brain waves associated with relaxation and alertness
• Improve cognitive performance and attention when combined with caffeine
• Reduce the negative side effects of caffeine, such as jitters and anxiety
• Enhance task switching ability and reduces susceptibility to distraction

In addition, the combination of L-theanine and caffeine has shown particularly promising results. For instance, this combo has been shown to help:

• Improve reaction times, attention span and accuracy in task completion.
• Reduce fatigue and headaches compared to caffeine alone
• Enhance sleep quality, which is vital for brain health

Which nootropic works best?

While not all natural nootropics are a good fit for every person, natural types tend to be less risky.

Plant-derived supplements, as opposed to synthetic products, usually have milder effects, but you still want to start by using low doses and increasing your intake gradually.

Ultimately, the best nootropics for you depend on what you’re hoping to improve or enhance, such as focus or creativity.

Some examples of popular nootropics to consider trying include:

• B vitamins (vitamin B1, B2, B6, B12, etc.)
• Vitamins A, C, D and E
• Ginseng
• Ginkgo biloba
• Medicinal mushrooms, such as chaga, cordyceps and reishi
• Caffeine, such as from coffee or green tea extract
• Fish oil, including omega-3s like DHA
• Creatine
• Alpha GPC
• Bacopa monnieri
• Cat’s claw extract
• Artichoke leaf extract
• Forskolin
• Rhodiola rosea root
• Acetyl-L-carnitine
• Ashwagandha
• Astragalus
• Mucuna pruriens extract
• Taurine
• L-theanine
• L-tyrosine
• Phenylalanine
• Theobromine
• Choline
• Phenylethylamine

Prescription nootropics

Since the term nootropic can mean many different things, there’s no ruling out the possibility that strong stimulants can fall into this category. These ingredients should be used with caution, since they can pose the risk for side effects.

Many different “brain boosting” substances are actually considered stimulants, including:

• nicotine
• diet pills
• amphetamines like Adderall
• methamphetamines drugs
• Ritalin
• over-the-counter stimulants like NoDoz
• Vivarin
• Caffedrine
• illegal drugs like cocaine

Be especially careful if using types such as:

• Modafinil (Provigil)
• Adrafinil
• Armodafinil (Nuvigil)
• Piracetam
• Oxiracetam
• Aniracetam
• Lucidril
• Phenibut
• nicotine
• stimulants like Adderall

These can all have strong effects, similar to some medications or other drugs.

How to use

Nootropics are available in several forms, including capsules, powders, extracts, oils, teas and syrups.

Purchase from a reputable brand that lists all of the ingredients clearly on the label. If using an herbal product, look for one that’s organic or wild-crafted to reduce the likelihood of contamination and GMOs.

Each product/stack works differently, so always read dosage directions carefully. Also pay attention to whether to take the product on an empty stomach or with food and whether to avoid taking it too close to bedtime.

Consider trying a popular strategy: cycling. To cycle nootropics, take them for a predetermined period of time (for example, five to seven days), and then take a two-day break from using them.

You can then continue this cycle, giving yourself a break every week or so. This is intended to lessen the risk of dependence, withdrawal or a built-up tolerance.

In addition to incorporating nootropics into your routine, consider how you can include more brain-boosting foods in your diet to naturally improve focus and memory. Examples of nutrient-dense “superfoods” that include vitamins, phytonutrients and antioxidants that studies show can support cognitive function include:

• Wild-caught fish, like salmon
• Cocoa
• Avocado
• Beets
• Blueberries
• Bone broth
• Broccoli
• Egg yolks
• Organ meats like liver
• Olive oil
• Leafy greens
• Turmeric
• Green tea and organic coffee

Frequently Asked Questions

How do they work?

It’s hard to describe exactly how nootropics work considering that each one is unique and has its own specific mechanisms of actions. Considering how many different brain supplements fall into this category, there are dozens of possible explanations for how they enhance cognitive function.

What most have in common is that they’re capable of altering levels of certain neurotransmitters, enzymes or hormones in the brain.

Nootropics have been shown to impact acetylcholine, adrenaline, dopamine, serotonin and gamma-aminobutyric acid (GABA) levels, which affect energy, focus, motivation and more. Some may also have an effect ion channels, nerve growth factors, reuptake of transporters, antioxidants and amyloids.

Many can also increase alertness due to having stimulant effects or caffeine, while some promote blood flow and help protect the brain from oxidative stress.

Are nootropics natural, and are they even legal?

What makes nootropics different from most stimulants, illegal drugs and mood-altering prescriptions is that they’re considered non-toxic and non-addictive.

Many are derived from plants or isolated amino acids that are found in common protein-rich foods.

However, some are not natural (they’re synthetic), and these tend to have stronger effects and pose more risks.

How long have they been used?

Many of these compounds are nothing new. Natural types, like fungi and adaptogens, have been consumed for thousands of years.

Starting around the 1950s, Britain and American scientists began experimenting with mind-altering substances that could aid military personal and potentially fight certain diseases.

One of the first uses of brain supplements was assisting the CIA. Substances were combined with approaches like shock therapy and hypnosis, but these efforts mostly backfired and wound up causing harmful effects.

Dr. Corneliu Giurgea first coined the term “nootropics” in 1972. He researched them in regard to their ability to benefit memory and support other cognitive processes, but he also wanted to ensure they were safe and non-toxic.

Giurgea came up with the word nootropics by combining the Greek words for “mind” and “bending.”

Giurgea first synthesized the substance piracetam in 1964, which is approved for therapeutic use in dozens of countries for adults and the elderly. Piracetam was found to “activate rather than quiet the brain,” according to Giurgea, and was then declared by him to belong in a new category of drugs.

Many of the pioneers in nootropic development worked in Silicon Valley in the 1990s and 2000s, during the time when the “Information Age” was unfolding. As a 2014 VICE article puts it, “Smart drugs could be seen as the key to unlocking our full potential within the narrow confines of a society reliant on technology.”

Now, there is a world of cognition-enhancing drugs (nootropics) available to the public — some of which are prescription, some over-the-counter and others only sold online on the “gray market.”

Today some of the leaders in the nootropic category include Onnit, Nootroo, Thesis, TruBrain, BrainMD, Neurohacker Collective, MindPro and others.

What are their benefits?

Why are nootropics good for you if you want to boost cognitive performance and mental health? Below are some of the most common benefits associated with nootropics:

• Enhancing learning acquisition.
• Increasing the coupling of the brain’s two hemispheres (the way that the left and right sides of the brain work together to process information).
• Improving executive processing, which includes tasks like planning, organizing, focusing, remembering and spatial awareness.
• Improving one’s mood, energy, mental clarity, motivation and creativity.
• Possibly working as a natural remedy for ADHD.
• Building the body’s and brain’s defenses against a stressful and toxic environment.
• Neuroprotective benefits, in other words protecting your brain from damage and degeneration.
• Increasing willpower.
• Improving long-term memory and short-term memorization of facts.
• Affecting plasticity of synapses in the brain, or in other words how the brain changes depending on experiences.
• Enhancing cellular membrane fluidity.
• Improving cerebral blood flow.
• Providing metabolic support, such as helping with mitochondrial production of ATP (the main “energy currency” that the body uses).

Nootropics vs. adaptogens:

• Adaptogens are considered some of the best nootropics because adding these herbs to your routine can make you more resilient to the damaging effects of chronic stress. For example, they offer protection against perpetually high cortisol levels, which if elevated over long periods of time can affect every physiological system in your body.
• Adaptogens are a unique class of healing plants because they help balance, restore and protect the body as it responds to various stressors, normalizing physiological functions like blood pressure and hormonal balance. They can also help increase antioxidant activity, quelling excessive oxidative stress that damages the brain.
• Adaptogenic herbs that can help boost resilience and mental performance include Panax ginseng, holy basil, ashwagandha, astragalus root, licorice root, rhodiola rosea and cordyceps.
• However, adaptogenic herbs can interact with certain prescription medications and are not recommended for people with some conditions, so talk to your doctor first if you currently take any medications.

Nootropics vs. stimulants:

The definition of a stimulant is “a substance that raises levels of physiological or nervous activity in the body.” Stimulants are sometimes referred to as “uppers” because they make you feel less tired and more alert.

Why is caffeine considered a nootropic?

Caffeine fights fatigue and can increase focus, mental clarity and sometimes reduce symptoms of sadness. It’s a chemical that affects the central nervous system and considered a stimulant of the methylxanthine class of psychoactive drugs.

While it might have benefits, in high amounts it can also have negative effects. For example, caffeine affects blood pressure, brain activity, hormonal balance, blood sugar levels and overall mood.

A caffeine overdose can make you feel physically sick and very dizzy, nervous and out of control.

Is nicotine a nootropic?

Nicotine is considered to be a potent nootropic that is naturally occurring in many plants, especially tobacco.

Nicotine acts on acetylcholine receptors in the brain and increases release of “feel good” neurotransmitters like serotonin, dopamine and norepinephrine. This increases alertness, memory and mood.

Nicotine is usually used in small doses as a lozenge or gum for cognitive enhancement, but smoking or using tobacco rarely is for this purpose. While nicotine may have some benefits, it can also be addictive and cause increased heart rate, dizziness, cough, sneezing, sinus problems, upset stomach, constipation and headaches.

Can nootropics cause anxiety if they are also stimulants?

Definitely. There are both physical and mental side effects associated with stimulants, especially when they are overused.

Physical side effects include:

• dizziness
• shaking
• headache
• flushed skin
• chest pains with palpitations
• excessive sweating
• vomiting
• abdominal cramps

Mental/psychological effects include agitation, hostility, panic, aggression, insomnia and anxiety.

Risks and side effects

Not much is known about the the potential long-term side effects of using many nootropics, especially when taken in “stacks” (complex formulas that combine various products). While most are generally considered to be safe, there are possible side effects to be aware of.

What are the side effects of nootropics? These include:

• developing a tolerance (which means you’ll need more to get the same affects)
• symptoms of withdrawal
• brain fog when discontinuing nootropics
• hyperactivity
• anxiety
• trouble sleeping

Certain types may also taste unpleasant and cause an upset stomach if taken without food.

Keep in mind that many brain supplements are intended to work gradually when it comes to providing cognitive benefits, so you may not experience many improvements for eight to 12 weeks.

If you’re concerned about any interactions between supplements and medications you’re taking, always consult your doctor. Stop using supplements if you experience side effects, especially if combining them with other drugs.

Conclusion

• Nootropics are compounds, whether natural or manmade dietary supplements, that are used to boost cognitive performance.
• Benefits of nootropics can include enhancing learning acquisition; increasing the coupling of the brain’s two hemispheres; improving executive processing (planning, organizing, focusing, remembering and spatial awareness); improving mood, energy, mental clarity, motivation and creativity; and protecting the brain from oxidative stress.
• What is the most popular nootropic? Bestselling types include adaptogen herbs, medicinal mushrooms, fish oil/omega-3s, ginkgo biloba, bacopa and ginseng.
• Can nootropics be harmful? It’s possible that they can cause side effects, such as indigestion, headaches and insomnia. It ultimately depends on the exact type, the individual and the dose.
• Use caution if taking Modafinil (Provigil), Adrafinil, Armodafinil (Nuvigil), Piracetam, Lucidril, Phenibut, nicotine and stimulants like Adderall, or even high doses of caffeine.

The post Best Nootropics (or Brain Supplements) to Boost Learning, Creativity & More appeared first on Dr. Axe.

Loading up on endless amounts of beef, bacon and chicken may sound like every meat lover’s dream, but is eating only meat as part of the “carnivore diet” healthy?

Although this diet continues to trend on the internet — including convincing carnivore diet before and after photos and rave reviews from proponents of the plan — health experts say negative effects of the diet may outweigh any potential benefits.

Not only is there little to no carnivore diet science available to support the plan, but the diet is also incredibly restrictive, difficult to follow and likely to lead to nutritional deficiencies in the long run.

What is the carnivore diet?

As its name may imply, the carnivore diet is an all-meat diet that consists almost entirely of animal products like red meat, fish and poultry. In social media land, this diet also goes by the name of the lion diet.

Fruits and veggies are off-limits on this meat-only diet, along with other foods, such as nuts, seeds and grains. Some other products, such as eggs and dairy, may be permitted, although some advise limiting foods high in lactose, such as milk, cheese and yogurt.

The related animal-based diet is more flexible than the carnivore diet, and includes most dairy products as well as fruit and honey, for example. It’s considered to be much higher in vitamins and minerals than the carnivore diet.

The carnivore diet is based on the idea that our ancestors ate limited amounts of carbs and consumed a diet primarily composed of meat instead. However, unlike other similar low-carb diets, such as the Paleo diet, the carnivore diet eliminates foods containing carbohydrates completely.

Foods to eat

Compared to other eating patterns and fad diets, the carnivore diet menu is pretty straightforward. Meat, fish, poultry, eggs and certain dairy products are allowed, and most other foods are eliminated.

Here are some of the top foods that can be included as part of a carnivore diet shopping list:

• Meat: beef, pork, lamb, veal, bison, offal
• Seafood: salmon, tuna, mackerel, anchovies, codfish
• Poultry: chicken, turkey, goose, duck
• Eggs and egg whites
• Dairy Products: low-lactose foods like hard cheeses and butter; also A2 milk
• Beverages: water, bone broth

Foods to avoid

Here are some of the ingredients that should be avoided as part of the carnivore diet:

• Fruits: apples, bananas, oranges, berries, pears, peaches, plums, etc.
• Veggies: broccoli, cauliflower, spinach, kale, zucchini, tomatoes, bell peppers, etc.
• Legumes: chickpeas, kidney beans, black beans, lentils, pinto beans, etc.
• Nuts: almonds, walnuts, macadamia nuts, pecans, cashews, pistachios, etc.
• Seeds: chia seeds, flaxseeds, pumpkin seeds, hemp seeds, sunflower seeds, etc.
• Grains: amaranth, quinoa, wheat, buckwheat, rice, oats, barley, pasta, etc.
• Most dairy products: high-lactose foods like milk, yogurt, soft cheeses, etc.
• Processed  and ultra-processed foods: chips, crackers, cookies, candy, convenience meals, fast food, etc.
• Beverages: tea, coffee, sports drinks, sodas, energy drinks, etc.
• Sugars: table sugar, brown sugar, honey, maple syrup, etc.

Does the carnivore diet help you lose weight?

One of the top carnivore diet benefits is that it eliminates high-carb, heavily processed ingredients, many of which are also high in calories. Decreasing your intake of these calorie-dense foods, such as chips, candy, crackers and cookies, could potentially help promote weight loss.

While research on the carnivore diet specifically is limited, several studies have found that low-carb diets are effective for weight loss.

For example, a review published in British Journal of Nutrition showed that following a very low-carb diet was able to boost long-term weight loss in participants compared to a low-fat diet, suggesting that cutting carbs could be a useful strategy to combat obesity. Meanwhile, another study found that low-carb diets high in red meat, poultry and/or fish were associated with significant weight loss after one month.

In addition, adults who consume a carnivore diet frequently self-report weight loss while following the diet, according to research published in 2021.

It’s important to note that the type of meat consumed is vitally important when it comes to weight loss on the carnivore diet. A 2022 study, for example, found that higher consumption of processed meat “may be associated with greater weight regain” and increases risk factors for cardiometabolic health.

On the flip side, a randomized, controlled trial published in 2022 in the American Journal of Clinical Nutrition determined that consuming unprocessed red meat can support weight maintenance.

Potential benefits

There remains limited research and studies regarding the carnivore diet, so it’s challenging to list the potential benefits (besides weight loss, see above). However, based on what kinds of foods are included versus excluded, some conclusions can be drawn.

Foods high in sugar are eliminated, such as sugar-sweetened beverages, baked goods, candies and desserts. Added sugar can have detrimental effects on nearly every aspect of health, with some research linking added sugar consumption to an increased risk of obesity, heart disease, liver problems and even cancer.

Therefore, eliminating these foods from your diet could potentially reduce the risk of developing chronic disease to support overall health. You may experience reduced belly fat and better heart health. How long such benefits last is unknown.

Meanwhile, the carnivore diet is composed mostly of high-protein foods, such as fish, eggs and poultry. Protein plays a central role in tissue repair, muscle-building, growth and immune function.

High-protein diets have also been shown to enhance weight loss and reduce levels of ghrelin — the hormone that stimulates feelings of hunger — help curb cravings and keep your appetite in check.

At the same time, because the diet is literally bankrupt of vegetables and minerals, it’s missing many key nutrients that humans need for good health. For example, without plant-based nutrients, it’s nearly impossible to get enough vitamins A and C or fiber.

While lowering carbohydrates to such a drastic level may help control blood sugar levels (and control diabetes), in general it’s advisable to consume some high-fiber carbohydrates to prevent spikes in blood sugar — but those foods are removed in this diet.

Common risks

Currently, no research has been conducted to evaluate the long-term effects of the carnivore diet. Therefore, it’s difficult to determine how much of an impact eating only animal protein, eggs and limited dairy may have on your health and whether or not following the carnivore diet results in any real benefits.

That being said, such a restrictive diet poses several health risks. They include:

May cause nutritional deficiencies

Overall, the carnivore diet is very restrictive and eliminates several important food groups, including fruits and veggies. Therefore, it should not be followed long term, as it can increase the risk of nutritional deficiencies and health problems.

These nutritional deficiencies can lead to serious side effects, like decreased energy levels, brain fog and impaired immune function.

Missing key micronutrients

This diet eliminates several important food groups that supply key micronutrients, including a range of vitamins and minerals. For example, the carnivore diet is very low in vitamins C and A, potassium, magnesium and folate because these nutrients are primarily found in fruits and vegetables.

Low in fiber

Speaking of key nutrients that the carnivore diet is missing, it’s also very low in fiber. This important nutrient promotes digestive health, regularity, heart health and more.

High in sodium, cholesterol and saturated fat

On the other hand, the carnivore diet plan is high in dietary cholesterol, saturated fat and sodium, all of which should be limited as part of a healthy diet. For example, a diet high in saturated fat can raise LDL (bad) cholesterol and raise the risk of heart disease.

Excessive red meat

The carnivore diet often includes high amounts of red meat and processed meat. Both have been linked to a higher risk of colorectal cancer. Eating too much red meat can also cause digestive issues (see below).

May cause digestive issues

Because it’s high in fat and low in fiber, the plan may cause digestive issues for some people. Similar to “keto flu,” a common side effect of high-fat diets like keto, it can cause loose stools or increased fat in the stool and is not a recommended diet for diarrhea. Conversely, it may also cause constipation due to the lack of fiber.

May cause kidney issues

High protein intake can lead to impaired kidney function, including potential kidney stones.

Not suitable for many people

Because the diet is so restrictive, it is not suitable for children or women who are pregnant or breastfeeding. It’s also not recommended for those with certain health conditions, including diabetes or kidney disease. If you have any underlying health conditions, consult with your healthcare professional before making any changes to your diet.

Can cause potential side effects

Potential side effects of the carnivore diet include:

• Increased cravings
• Low energy levels
• Bloating
• Impaired focus
• Nausea
• Irritability
• Headaches

Sample menu

Curious what a carnivore diet breakfast looks like and what meals can be enjoyed as part of the diet? Check out this sample three-day carnivore diet meal plan:

Day 1

• Breakfast: fried eggs and strip steak
• Lunch: large turkey burger
• Snack: salmon jerky with chicken bone broth
• Dinner: baked meatballs

Day 2

• Breakfast: turkey bacon with boiled eggs
• Lunch: beef liver
• Snack: aged, hard cheddar with sardines
• Dinner: salmon roasted in butter

Day 3

• Breakfast: scrambled eggs and turkey sausage
• Lunch: 2 to 3 pieces of chicken, with skin
• Snack: beef jerky with beef bone broth
• Dinner: lamb chops

Conclusions

• The carnivore diet is an eating plan that includes meat, fish and poultry. Other items permitted on the carnivore diet food list include eggs and small amounts of other dairy products.
• Fruits, veggies, legumes, nuts, seeds, grains and added sugars are all eliminated on the diet.
• Although there is no research available on the health and safety of the plan, it could potentially increase weight loss and benefit health by restricting added sugar and increasing protein intake.
• On the other hand, the diet is highly restrictive, which can increase the risk of nutritional deficiencies and health problems. It’s also high in saturated fat, sodium and cholesterol, all of which should be limited as part of a well-rounded diet.
• Enjoying a balanced diet rich in a variety of healthy whole foods is a better option to help meet your needs and improve your health.

The post Is the Carnivore Diet Healthy? Benefits vs. Risks appeared first on Dr. Axe.

Filling your diet with a variety of low-calorie foods is one of the most simple strategies to lose weight. However, this doesn’t mean you have to scale back on everything but rice cakes, iceberg lettuce and broccoli.

In fact, there are a number of nutritious foods out there that are versatile, delicious and still low in calories.

Ready to learn more? Keep reading for 50 surprisingly low-calorie foods that you can easily incorporate into a healthy diet when you’re looking to lose weight.

What are low-calorie foods?

The term “calorie” refers to a unit of energy. Most of the foods and beverages that we consume provide calories, which help fuel our cells and keeps our bodies working efficiently.

We also burn calories throughout the day through both exercise and normal activities like breathing, sleeping and eating.

In order to lose weight, you need to expend more calories than you consume, which can involve either reducing your daily caloric intake or increasing your physical activity.

Just as filling up on high-calorie, low-fat foods can contribute to weight gain, filling your diet with a range of low-calorie foods can help keep your waistline in check.

Of course, maintaining good health is not all about cutting back on your caloric consumption. Focusing on low-calorie foods that are also rich in essential nutrients can help support long-lasting weight control while also providing your body with the vitamins and minerals that it needs for better overall health.

Benefits

If you’re looking to lose weight, filling your diet with a variety of healthy, low-calorie foods that fill you up is absolutely essential.

Not only can these foods help support weight loss by keeping energy intake low, but they’re also typically higher in essential nutrients like fiber and protein, which can help keep you feeling fuller for longer.

Other potential benefits of including a variety of nutrient-dense, low-calorie foods in your diet include:

• Improved insulin sensitivity
• Better blood sugar control
• Reduced inflammation
• Enhanced heart health
• Higher energy levels
• Protection against chronic disease

Top 50 low-calorie foods

Meat

1. Chicken breast

Not only is chicken one of the best low-calorie meats available — especially free-range chicken — but it’s also loaded with protein and low in fat, making it an awesome addition to a well-rounded weight loss diet.

Calories per serving (3 oz.): 134

2. Lean ground beef

Ground beef is a great low-calorie food for weight loss because it’s versatile and easy to incorporate into a variety of recipes. Look for lean cuts and grass-fed beef that have less than 8 percent fat to keep your calorie consumption in check.

Calories per serving (3 oz.): 216

3. Turkey breast

Turkey may be considered a Thanksgiving staple, but it’s also a great dietary addition that can be enjoyed all year round. Not only is it rich in a variety of vitamins and minerals, but it’s also high in protein to help keep you feeling full between meals.

Calories per serving (3 oz.): 125

4. Flank steak

Flank steak is a thin cut of meat that is taken from the belly of the cow. It’s a great alternative to other high-fat cuts of meat like ribeye steak because it’s much  leaner and lower in calories.

Calories per serving (3 oz.): 172

5. Venison

With a whopping 22.4 grams of protein packed into every serving, venison is one of the most filling low-calorie foods out there. Venison works especially well in stews and soups, which is thanks to its rich and earthy flavor.

Calories per serving (3 oz.): 159

Seafood

6. Salmon

No low-calorie foods list would be complete without salmon, which is often considered among the healthiest types of fish available. In addition to being relatively low in calories, each serving is also loaded with protein and heart-healthy omega-3 fatty acids.

Calories per serving (3 oz.): 155

7. Mackerel

A type of saltwater fish recognized for its rich taste and flaky texture, mackerel is full of omega-3 fatty acids, vitamin B12, selenium and niacin. Go with Atlantic variety that has less mercury than the King version.

Calories per serving (3 oz.): 174

8. Flounder

Flounder is a popular type of flatfish with a firm texture and sweet, flaky taste. It can be baked, pan-fried or broiled and works especially well paired with lemon, herbs or butter.

Calories per serving (3 oz.): 73

9. Cod

Like other types of fish, cod is high in protein and other essential nutrients like vitamin B12, niacin and phosphorus. It’s also low in fat and calories, earning it a slot as one of the top high-energy, low-calorie foods on the market.

Calories per serving (3 oz.): 89

10. Mahi mahi

A lean fish with a sweet flavor, mahi mahi is found in tropical and subtropical areas like Hawaii and Costa Rica. It’s low in fat and calories but high in B vitamins like vitamin B12, niacin and vitamin B6.

Calories per serving (3 oz.): 75

Vegetables

11. Cucumbers

Thanks to their high water content, each serving of cucumbers is very low in calories. Try adding them to your favorite low-calorie snacks by pairing them with hummus, salad dressing or nut butter.

Calories per serving (1 cup): 16

12. Bell peppers

Vibrant, delicious and full of flavor, bell peppers are one of the best cheap, low-calorie foods to add to your diet. Plus, they’re also a great source of fiber, vitamin C, potassium and vitamin A as well.

Calories per serving (1 cup): 39

13. Spinach

In addition to being very low in calories, this nutritious leafy green supplies a wealth of important nutrients, including iron, vitamin C, magnesium and calcium.

Calories per serving (1 cup): 7

14. Tomatoes

Although technically considered a fruit, tomatoes are typically used as a vegetable in a variety of recipes ranging from soups to salads, sauces and stir-fries. Tomatoes are a great source of several key nutrients, including lycopene, a carotenoid that acts as an antioxidant and gives tomatoes their signature red color.

Calories per serving (1 cup): 32

15. Celery

Celery is low in calories yet high in fiber and can bring a crisp, crunchy texture to snacks and side dishes alike. Try combining it with other veggies to make a refreshing salad, or pair the stalks with cream cheese or nut butter for a simple snack.

Calories per serving (1 cup): 14

Fruit

16. Watermelon

Watermelon is a summertime staple and an excellent addition to a healthy weight loss diet. It has a high water content and also offers a variety of vitamins and minerals, such as vitamin C, vitamin A and potassium.

Calories per serving (1 cup): 46

17. Apples

Turns out there may be some truth to the saying “an apple a day keeps the doctor away.” Not only are apples low in calories, but they’re also rich in fiber to help curb cravings and keep your appetite under control.

Calories per serving (1 medium): 104

18. Blueberries

Blueberries are tiny but packed with important nutrients, securing them a spot on the list of low-calorie filling foods. Adding these tasty berries to your diet can boost your intake of fiber, vitamin C and antioxidants to help fight free radical damage.

Calories per serving (1 cup): 84

19. Cantaloupe

Like other types of melon, cantaloupe is low in calories due to its high water content. It’s also a great source of several nutrients. In fact, a single serving can nearly knock out your daily recommended intake for vitamins A and C.

Calories per serving (1 cup): 53

20. Grapefruit

With its sweet, slightly tart flavor, grapefruit is equal parts nutritious and delicious. Plus, it’s loaded with powerful antioxidants, such as lycopene, beta-carotene and vitamin C as well.

Calories per serving (1/2 fruit): 52

Legumes

21. Pinto beans

Pinto beans are one of the most popular legumes and often enjoyed whole, mashed or refried. They’re used as a filling for Mexican dishes like burritos and can also be used to make soups, dips and salads.

Calories per serving (1/2 cup): 123

22. Black beans

Besides bringing loads of fiber and protein to the table, black beans are also low in fat, super versatile and easy to enjoy.

Calories per serving (1/2 cup): 114

23. Chickpeas

Also sometimes called garbanzo beans, chickpeas are a high-fiber and healthy legume. They’re also high in protein, plus other important micronutrients like folate and manganese.

Calories per serving (1/2 cup): 135

24. Lentils

Lentils are one of the most budget-friendly sources of protein for your favorite low-calorie meals. They’re also incredibly nutrient-dense, offering plenty of iron, magnesium and vitamin B6 as well.

Calories per serving (1/2 cup): 115

25. Kidney beans

Although kidney beans are a beloved ingredient in Southern cooking, they’re also used in cuisines around the world. Kidney beans are an especially great source of potassium, which is an important mineral that helps protect against kidney stones, bone loss and high blood pressure.

Calories per serving (1/2 cup): 110

Dairy and eggs

26. Skim milk

Milk is high in protein, calcium, vitamin B12 and phosphorus, along with an array of other vital nutrients. Selecting skim milk over full-fat varieties can help cut calories quickly to support weight loss.

Calories per serving (1 cup): 84

27. Non-fat yogurt

Although it’s often considered a popular breakfast food, yogurt can be enjoyed any time of day as part of a balanced and delicious diet. Opt for plain yogurt whenever possible, and bump up the flavor at home with fresh fruit, nuts, seeds or cinnamon.

Calories per serving (1 cup): 150

28. Eggs

With a hearty dose of protein packed into each serving, eggs are an excellent addition to a healthy diet. Try whipping up an omelet first thing in the morning to get your day off on the right foot, or enjoy a boiled egg between meals for a nutritious snack.

Calories per serving (1 egg): 72

29. Non-fat cottage cheese

Cottage cheese is a mild-flavored cheese product that brings big benefits to the table. It’s low in calories but rich in a long list of nutrients, including selenium, vitamin B12 and riboflavin.

Calories per serving (1/2 cup): 80

30. Kefir

In addition to being low in calories and high in protein, this fermented milk drink is also packed with probiotics. Probiotics are a beneficial form of bacteria that can enhance gut health, improve immune function and reduce inflammation to help keep you feeling your best.

Calories per serving (1 cup): 104

Grains

31. Oats

Oats are a great source of fiber, including a specific type of soluble fiber known as beta-glucan. Some studies show that beta-glucan may help boost immunity, fight cancer cell growth and support healthy cholesterol levels.

Calories per serving (1/2 cup): 151

32. Popcorn

If you’re looking for some healthy snack ideas, air-popped popcorn is one of the best low-calorie foods available. Try seasoning it with your choice of herbs and spices like garlic, cumin, onion powder or cinnamon to dial up the flavor even more.

Calories per serving (1 cup): 31

33. Couscous

This healthy whole grain can easily be swapped in for other grains like rice, barley and bulgur in your favorite recipes. Couscous is high in antioxidants, fiber and beneficial nutrients like selenium and manganese.

Calories per serving (1 cup): 176

34. Farro

Farro is an ancient grain that’s rich in both fiber and protein. With its nutty flavor and chewy texture, it works especially well in risotto, grain salads and soups.

Calories per serving (1/4 cup, dry): 160

35. Quinoa

Besides being low in calories, quinoa is also one of the few plant-based foods that is considered a complete protein, meaning it contains all of the essential amino acids that your body is unable to produce on its own. For this reason, it’s also one of the most popular high-carb, low-calorie foods for bodybuilding and muscle growth.

Calories per serving (1 cup): 222

Nuts and seeds

36. Chestnuts

Roasted chestnuts may be a holiday favorite, but this low-calorie and nutritious nut can be enjoyed at any time of year as part of a healthy diet. With 68 calories, 1 gram of protein and nearly 2 grams of fiber per ounce, it’s undoubtedly one of the top high-fiber, low-calorie foods that you can add to your diet.

Calories per serving (1 oz.): 68

37. Chia seeds

With tons of fiber and protein packed into every serving, chia seeds are a powerhouse of nutrition.  Try sprinkling chia seeds in your next cup of yogurt, mixing them into almond milk to make chia seed pudding or tossing them into your smoothie to bump up the health benefits.

Calories per serving (1 oz.): 138

38. Cashews

Cashews are a popular type of nut high in protein, fiber and heart-healthy fats. While they may be slightly higher in calories than some other foods, they can help keep you feeling fuller for longer to reduce your calorie consumption during the day.

Calories per serving (1 oz.): 157

39. Flaxseeds

Not only are flaxseeds low in calories, but they also boast a pretty impressive nutrient profile as well. In fact, flaxseeds are high in omega-3 fatty acids and fiber, along with thiamine, magnesium and manganese.

Calories per serving (1 oz.): 153

40. Pistachios

Known for both their bright green hue and distinct flavor, pistachios are very nutritious and can be seamlessly incorporated into a healthy diet.

Calories per serving (1 oz.): 159

Drinks

41. Water

Drinking more water is great if you’re looking to lose weight and trim your waistline. Not only is it free of calories, but it can also support satiety and fullness to help you reach your health goals.

Calories per serving (1 cup): 0

42. Coffee

Good news for coffee lovers: Your morning cup of joe is free of carbs and nearly free of calories. Of course, adding sugar, milk or creamer can increase the amount of calories in your cup, so choose wisely to keep the calories from stacking up.

Calories per serving (1 cup): 2

43. Tea

No matter what type of tea is your favorite, you can easily enjoy this healthy beverage on a weight loss diet. However, be sure to stick to low-calorie mix-ins like lemon juice, ginger or stevia whenever possible.

Calories per serving (1 cup): 0

44. Sparkling water

Also known as seltzer, sparkling water is a type of carbonated beverage that contains several natural minerals. Like regular water, it’s totally free of calories and can be a good alternative to other beverages to reduce your daily calorie consumption.

Calories per serving (1 cup): 0

45. Celery juice

The trendy drink of celery juice is actually relatively low in calories and can be a great way to squeeze some of the nutrients found in celery into your diet.

Calories per serving (1 cup): 33

Condiments

46. Salsa

Made using fresh ingredients like tomatoes, onions and cilantro, a scoop of salsa can liven up just about any recipe. Go for homemade varieties whenever possible, such as this Chunky Tomato Salsa.

Calories per serving (1 cup): 75

47. Horseradish

Horseradish sauce is usually made by mixing grated horseradish with salt and vinegar, giving it a unique, spicy flavor that’s great for adding a kick to your favorite dishes.

Calories per serving (1 tbsp): 7

48. Kimchi

Kimchi is a staple in Korean cuisine that is made by fermenting vegetables like Napa cabbage. In addition to being super delicious, kimchi also provides plenty of probiotics in each serving to help support gut health.

Calories per serving (1/2 cup): 11

49. Sauerkraut

Similar to kimchi, sauerkraut is a type of cabbage that has undergone fermentation, giving it a distinctly sour taste and aroma. It’s also rich in probiotics and can be easily made at home with this simple sauerkraut recipe.

Calories per serving (1 cup): 27

50. Apple cider vinegar

Apple cider vinegar is a type of vinegar that is well-known for its many health-promoting properties. Try mixing it with olive oil, salt, pepper and your choice of seasonings to spice up any homemade salad dressing.

Calories per serving (1 tbsp): 3

Risks and side effects

Although creating a caloric deficit is an important component of weight loss, it is definitely possible to reduce your energy intake too much.

Not supplying your body with adequate calories can lead to low energy levels, impaired immune function and a higher risk of nutritional deficiencies. However, this doesn’t necessarily mean that you need to start filling up on high-calorie, low-carb foods or foods high in fat and sugar to meet your daily needs.

As a general rule of thumb, you should aim to decrease your daily intake by around 500 calories to lose approximately one pound per week. This can be from either swapping out high-calorie ingredients for low-calorie foods or incorporating more physical activity into your daily routine (and ideally a mix of both).

If you start to notice symptoms like weakness, fatigue or low energy levels, consider increasing your intake to help provide your body with the nutrients it needs. Alternatively, consider consulting with a registered dietitian or nutritionist to find a healthy weight loss plan that works for you.

Final thoughts

• No matter what you’re craving, there are tons of different foods and beverages out there that are low in calories and delicious.
• From fruits and veggies to meat, fish and poultry, there are plenty of options that can help add a bit of variety of a healthy weight loss diet.
• Be sure to select nutrient-dense ingredients whenever possible and avoid cutting calories too low to ensure that you’re supplying your body with the vitamins and minerals that it needs.
• In addition to incorporating these nutritious, low-calorie foods into your diet, you can also add more physical activity to your daily routine as part of a healthy lifestyle to promote long-term weight control.

The post 50 Low-Calorie Foods that Are Healthy and Filling appeared first on Dr. Axe.

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Also called dragon pearl fruit, cactus fruits, pitahaya or pitaya, dragon fruit is a tropical and delicious superfood that can do a lot for your health.

In fact, a few of the potential health benefits of dragon fruit include slowed signs of aging, enhanced immune function and improved blood sugar levels, all of which are important for supporting overall health.

In recent years, this flavorful ingredient has continued gaining popularity among adventurous eaters and fruit-lovers alike. It has even inspired a Starbucks drink that pairs the fruit with green coffee bean extract, mango and white grape juice.

So while dragons may not be real, the namesake fruit most certainly is. Let’s take a look at a few ways that pitaya can benefit the body.

What Is Dragon Fruit?

Originating in tropical regions throughout the Americas, pitaya is actually part of the cactus family, which makes sense given its spiky outer layer. It comes from a dragon fruit plant that looks like a climbing vine and grows best in dry areas.

This fruit can be rather intimidating upon first glance, but it peels quite easily. It’s usually oval, elliptical or pear-shaped and has a sweet, sometimes sour taste.

The inside is typically white or red with little seeds that look a lot like sesame seeds and offer a similar crunch as the seeds found in a kiwi.

Today, distribution mainly comes from areas like South Florida, the Caribbean, Hawaii, Taiwan and Malaysia.

It’s known as Pitahaya in Mexico and as Pitaya roja in South and Central America. Pitahaya is the Spanish name for fruiting vines of Central America.

Keep in mind that dragon fruit is much different than dragon eye fruit, also known as longan, which is a tropical fruit closely related to other species, such as the lychee, rambutan and ackee.

There are several different varieties of pitaya available, each of which differs slightly in terms of taste and appearance. Here are a few of the most common kinds:

• Pitaya amarilla (Hylocereus megalanthus): This type of yellow dragon fruit has white flesh and distinct black seeds.
• Pitaya blanca (Hylocereus undatus): Also known as white dragon fruit, this variety has vibrant pink skin, white flesh and black seeds inside.
• Pitaya roja (Hylocereus costaricensis): This red dragon fruit has bright reddish-pink skin with red flesh and black seeds.

Nutrition Facts

Take a look at the dragon fruit nutrition facts and it’s easy to tell why this tropical fruit is so stellar for your health. Not only is it low in calories, but it’s also a great source of dietary fiber, magnesium and riboflavin.

Other components of the fruit also boast other nutrients. The seeds, for instance, are high in healthy fats while the skin is a great source of fiber.

A 100-gram serving of dragon fruit contains approximately:

• Calories: 60
• Total Carbohydrates: 12.9 g
• Fiber: 2.9 g
• Sugar: 7.7 g
• Total Fat: 0 g
• Protein: 1.2 g
• Sodium: 0mg
• Magnesium: 40 mg (10% DV)
• Riboflavin: 0.1 mg (8% DV)
• Iron: 0.7 mg (4% Dv)
• Vitamin C: 2.5 mg (3% DV)
• Niacin: 0.4 mg (3% DV)
• Calcium: 18 mg (1% DV)

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

It also contains phosphorus and other vitamins and minerals.

Benefits

1. Potential immune booster

Dragon fruit is jam-packed with flavonoids and flu-fighting vitamin C, which is great for the immune system. In fact, it contains more vitamin C than a carrot, making pitaya one of the better vitamin C foods around.

Dragon fruit also ranks high on the antioxidant list, which helps kick harmful free radicals to the curb. Even more support steps up from vitamins B1, B2 and B3, as well as calcium, phosphorous, iron, protein, niacin and fiber, all of which team up to keep your immune system in tip-top shape.

2. Digestion helper

We know that fiber aids in digestion, and the best way to get fiber is through fruits and vegetables. Pitaya contains a good bit of fiber, which can help keep you regular and eliminate issues like constipation and acid reflux.

Fresh dragon fruit contains about one gram of fiber per 100 grams, whereas dried dragon fruit packs in about 10 grams per 100 grams, making it a great high-fiber food. To get a bit more fiber, you can even eat the skin and seeds of the pitaya.

Another reason dragon fruit benefits digestion is due to the oligosaccharides it contains. These oligosaccharides work as prebiotics, which in turn improve gut health and digestion.

According to research published in the journal 3 Biotech, “the introduction of functional compounds like prebiotics in the diet seems to be an attractive alternative to ameliorate the quality of life ridden with obesity, cancer, hypersensitivity, vascular diseases and degenerative ailments.”

3. Diabetes management and prevention

Besides promoting better digestion, the fiber found in pitaya can also help stabilize blood sugar levels to maintain better blood sugar control.

An animal model published in the Journal of Pharmacognosy Research noted that pitaya helped reduce oxidative stress, suggesting that its consumption could help prevent some issues associated with diabetes.

Not only that, but further research examining how dragon fruit benefits insulin resistance in obese mice found that eating dragon fruit could reduce the risk of developing diabetes as well.

Research has shown it also may help lower fasting blood glucose levels in prediabetic, but the same results weren’t proven in those who already had type 2 diabetes.

4. Heart-healthy

The animal model mentioned above in the Journal of Pharmacognosy Research showed that dragon fruit may help decrease levels of bad LDL cholesterol while improving good HDL cholesterol, making dragon fruit an excellent cholesterol-lowering food.

It’s also been shown to improve vascular function in men and women thanks to its supply of betalains in a randomized, double-blind, placebo-controlled, crossover trial.

And let’s not forget those little black seeds inside the dragon fruit. Each serving delivers a mega-dose of omega-3 fatty acids, which can help reduce triglycerides to protect heart health.

5. Keeps you looking youthful

Antioxidants are not only awesome at keeping the inside of the body in good order, but they also pack a powerful punch when it comes to skin health as well. Antioxidants do a great job of keeping the skin tight and firm, which can help preserve a youthful appearance.

Additionally, the phosphorus in the fruit provides a boost in the anti-aging department.

Phosphorus, an important mineral found in every cell of the body, makes up about 1 percent of your total bodyweight. Because it’s found in every cell, its effect on the repair of those cells is important to the youthfulness of our skin and prevention of premature aging.

6. Potential cancer prevention

Dragon fruit contains a host of antioxidants, including phytoalbumin, vitamin C and lycopene. These antioxidants can help neutralize harmful free radicals and may even offer protection against cancer.

Lycopene, in particular, has been shown to be particularly effective against cancer cells. In fact, some research shows that a higher intake of lycopene-rich foods could be linked to a lower risk of developing prostate cancer.

What’s more, an in-vitro study published in Nutrition and Cancer also showed that treating ovarian cancer cells with lycopene blocked the growth and spread of cancer cells and reduced cell viability.

As for dragon fruit in particular, it’s been found to hold chemopreventative properties, and pitaya extracts can help combat breast cancer. In fact, researchers concluded that “our data indicate that pitaya possesses therapeutic potential against breast cancer.”

Furthermore, different extracts from the fruit that have been examined, including betacyanins and anthoncyanins, have been shown to possess cytotoxic effects and fight cancer.

7. Anti-inflammatory

Dragon fruit exhibits significant anti-inflammatory effects, primarily due to its rich content of bioactive compounds, such as anthocyanins and squalene. Studies have demonstrated that these compounds inhibit the synthesis of reactive oxygen and nitrogen species, cyclooxygenase-2 (COX-2) and inducible nitric oxide synthase (iNOS) in vitro, without causing cytotoxicity.

The fruit’s extracts, particularly from H. polyrhizus and H. undatus, have shown protective anti-inflammatory and antioxidant activities as well.

8. Chronic disease fighter

Dragon fruit contains a variety of bioactive compounds, including vitamins, potassium, betacyanin, p-coumaric acid, vanillic acid and gallic acid, which contribute to its potential in preventing diseases associated with inflammatory and oxidative processes.

These compounds have shown benefits in conditions such as diabetes, dyslipidemia, metabolic syndrome, cardiovascular diseases and cancer.

Plus, the antioxidant properties of dragon fruit help in neutralizing free radicals, thereby reducing oxidative stress, which is a common pathway in chronic diseases.

9. Possible iron level booster

While specific studies on dragon fruit’s direct impact on iron levels are limited, the fruit is known to contain iron, which is essential for various bodily functions, including the formation of hemoglobin in red blood cells.

Consuming iron-rich foods like dragon fruit can help in maintaining adequate iron levels, which is crucial for preventing anemia and supporting overall health.

10. Source of magnesium and fiber

Dragon fruit is a good source of magnesium and dietary fiber.

Magnesium is vital for numerous biochemical reactions in the body, including energy production, muscle contraction and nerve function. Adequate magnesium intake is associated with a lower risk of chronic diseases, such as hypertension and type 2 diabetes.

The fiber content in dragon fruit aids in digestive health, helps maintain a healthy weight and can lower the risk of developing heart disease.

How to Eat

Figuring out where to buy this tasty fruit can be a bit challenging and may require you to search beyond your local supermarket. However, it is often available at many farmers markets, health food shops and specialty stores.

There are a few methods for how to tell if dragon fruit is ripe, but the easiest way is to look for a fruit with an even color and no soft spots or signs of spoilage. When squeezed, it should give slightly, which indicates that it’s fully ripe and ready to enjoy.

Wondering how to eat dragon fruit, and what does dragon fruit taste like? With its sweet, slightly sour flavor, pitaya makes an awesome addition to salads, smoothie bowls and shakes.

It can also be paired with other fruits and used as topping for yogurt and oatmeal and even works well in salsa recipes, baked goods and sherbets.

The quickest method for how to cut dragon fruit involves simply slicing it down the middle and separating into two halves. The fruit can be enjoyed as is with a spoon, or you can peel the skin back and slice it into chunks or cubes for use in your favorite recipe.

Risks and Side Effects

For most people, this flavorful fruit can be enjoyed safely as part of a healthy, well-rounded diet.

In rare cases, however, some people have reported experiencing an allergic reaction after consuming the fruit. If you experience any dragon fruit side effects like hives, itching and swelling, discontinue use immediately, and talk to your doctor.

Because it’s also relatively high in fiber, increasing your intake suddenly could cause issues like bloating, constipation and stomach pain. Be sure to increase fiber intake slowly, and pair with plenty of water to prevent negative side effects.

FAQs

What is dragon fruit good for in the body?

Dragon fruit is packed with nutrients and antioxidants that benefit the body. It is rich in vitamin C, which supports the immune system, and contains fiber that promotes digestion and gut health.

The fruit also provides magnesium, which helps with muscle function and sleep. Dragon fruit’s antioxidants, such as betalains, flavonoids and phenolic acid, may protect cells from damage and help reduce inflammation.

Additionally, it can support heart health by potentially lowering cholesterol and improving blood pressure.

Can you eat dragon fruit raw?

Yes, dragon fruit is typically eaten raw. After cutting it open, you can scoop out the flesh with a spoon.

Its texture is similar to a kiwi or a pear, and it’s often enjoyed fresh or added to smoothies, salads and desserts.

What does a dragon fruit taste like?

The taste of dragon fruit is mildly sweet, with a flavor often compared to a cross between a kiwi and a pear. It has a subtle sweetness and refreshing taste, though the flavor can vary slightly depending on the variety of dragon fruit.

Some types have a more pronounced sweetness, while others are milder.

How do you know when a dragon fruit is ripe?

A ripe dragon fruit will have vibrant, evenly colored skin that is bright pink or yellow.

It should give slightly when pressed, similar to how a ripe avocado feels. If the skin is wrinkled or too soft, the fruit is overripe.

Avoid dragon fruits with dark spots or blotches on the skin, as these could indicate overripeness or spoilage.

Final Thoughts

• Dragon fruits are a type of tropical fruits that are notable for their unique appearance and impressive nutrient profile.
• The dragon fruit origin is thought to be in tropical regions in the Americas, but it is now widely cultivated in other areas, including Southeast Asia, Florida and the Caribbean.
• The climbing vine on which the fruit grows on looks similar to a dragon fruit tree but is actually a type of dragon fruit cactus that grows best in dry areas.
• Potential benefits of dragon fruit include improved heart health, enhanced digestion, increased immunity, better blood sugar control and protection against certain types of cancer.
• There are many options for how to prepare dragon fruit, and it makes a great addition to salads, smoothie bowls and shakes, along with many other recipes. Other ideas for how to eat dragon fruit include adding it to baked goods, yogurt, oatmeal or even salsa.

The post Dragon Fruit Benefits, Including for Anti-Aging and Heart Health appeared first on Dr. Axe.

Is drinking coconut milk good for you, or is this non-dairy milk alternative just a significant source of what we’ve been led to fear for years: saturated fat?

With its creamy texture and slight natural sweetness, coconut milk might taste like something that should be bad for you, yet it’s anything but. In fact, it is considered a “miracle liquid” in certain cultures.

For instance, coconut milk nutrition benefits include the ability to build up the body’s immune defenses and prevent disease.

While it’s true that coconut milk calories might be higher than other milk substitutes, this type of milk — along with its close relatives coconut oil — is among the best sources of medium-chain fatty acids. These fats are easy to digest, supportive of neurological health and more.

Thus it’s considered one of the top healthy drinks.

What Is Coconut Milk?

Coconut milk isn’t actually dairy “milk” at all in the sense that you normally think of it. It’s a liquid naturally found inside of mature coconuts (Cocos nucifera), which belong to the Palm family (Arecaceae).

The coconut (Cocos nucifera L.), which comes from the coconut palm tree that is considered to be an “economic plant,” is cultivated in tropical countries, mostly those located throughout Asia.

Coconut is technically a fruit and unique in that it has a very high fat content and low sugar content. Coconuts generally consists of about 51 percent kernel (or meat), 10 percent water and 39 percent shell.

Technically, coconut milk is an oil-in-water emulsion that is stabilized by some proteins found in the fruit. It’s also common for stabilizers to be added to ensure the milk has a smooth texture and lasts longer.

Coconut cream, another way to describe full-fat coconut milk, is stored within the white, hard coconut “meat.” Sometimes coconut cream and coconut water are combined to create a smoother, more uniform coconut milk.

Also, keep in mind that a reduced fat coconut milk version is also available, as full-fat coconut milk is very calorie-dense.

When you blend coconut meat and then strain it, the result in a thicker coconut “milk.” As a coconut matures, more of the water inside is replaced with coconut meat.

This is why mature coconuts tend to be better producers of coconut milk, while younger coconuts (around five–seven months) are the best producers of coconut water.

Full-fat coconut milk contains all of its natural fatty acids, while “light” coconut milks are strained to remove some of the fat. This creates a thinner, lower-calorie milk.

Despite their name, coconuts are considered fruits, technically one-seeded drupes.

Some cultures consider coconut palm trees, which can live for hundreds of years, to be the “tree of life.” In Sanskrit, the coconut palm is known as kalpa vriksha, which means “tree which gives all that is necessary for living.”

Coconuts are highly regarded in Ayurvedic medicine because nearly all parts of the coconut fruit can be used in some way, including the water, milk, flesh, sugar and oil. In cooking, it’s often used in curries, marinades and desserts.

Historians believe that coconut milk has been consumed for thousands of years and has helped support populations living in tropical locations. Coconut milk is still widely used in countries including Thailand, India, Hawaii and other parts of Asia.

It’s well-known in the culinary world because of the creamy texture and rich taste it gives to curries.

However, its uses go way beyond soups and stews. Coconut milk is really versatile and works great in both sweet and savory recipes. That is one reason why its popularity has skyrocketed in western countries in recent years.

In general, sales of plant-based milks have increased considerably. Coconut production, export and processing have now become a multibillion-dollar industry, benefiting countries including the Philippines and Thailand, currently the world’s biggest producers.

Nutrition Facts

A one-cup serving of coconut milk nutrition (about 240 grams) contains approximately:

• Calories: 552
• Total Carbohydrates: 13.3 g
• Fiber: 5.3 g
• Sugar: 8 g
• Total Fat: 57.1 g
• Saturated Fat: 50.6 g
• Polyunsaturated Fat: 0.6 g
• Monounsaturated Fat: 2.4 g
• Protein: 5.5 g
• Sodium: 36 mg (2% DV*)
• Manganese: 2.2 mg (96%–122% DV)
• Copper: 0.6 mg (67% DV)
• Phosphorus: 240 mg (34% DV)
• Selenium: 14.9 mcg (27% DV)
• Iron: 3.9 mg (22%–49% DV)
• Magnesium: 88.8 mg (21%–29% DV)
• Potassium: 631 mg (19%–24% DV)
• Zinc: 1.6 mg (15%–20% DV)
• Niacin: 1.8 mg (11%–13% DV)
  Folate: 38.4 mcg (10% DV)
  Vitamin C: 6.7 mg (7%–9% DV)

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

Coconut milk nutrition also contains some vitamin E, vitamin K, thiamine, vitamin B6, pantothenic acid, choline and calcium.

In addition to providing nutrients and its awesome taste, coconut milk nutrition contains beneficial fat called lauric acid. Lauric acid is a medium-chain fatty acid that’s easily absorbed and used by the body for energy.

It also makes coconut milk an ideal keto drink.

Since real, full-fat coconut milk is high in calories, it’s better to have a smaller serving than you would of regular milk or coconut water. About 1/4–1/2 cup at once is best, either as part of recipes (for example as “coconut whipped cream”) or on its own combined with other flavors (such as in a smoothie).

Health Benefits

1. Improves heart health by lowering blood pressure and cholesterol

Coconuts’ fatty acids are primarily saturated fats, but don’t think these raise your cholesterol levels and cause heart damage. Instead, they’re known to actually do the opposite.

Coconut milk nutrition can help you lower cholesterol levels, improve blood pressure, and prevent heart attacks or a stroke.

Coconuts are one of the best sources of lauric acid. Roughly 50 percent of the fat in coconuts is lauric acid.

This type of fat has antibacterial and antiviral activities. According to studies, lauric acid is a protective type of fatty acid that has not been linked to negative changes in cholesterol levels and even seems to support heart health.

For example, when 60 healthy volunteers were given coconut milk porridge for five days a week for eight weeks, researchers found that their low density lipoprotein (LDL) levels decreased, while their “good” high density lipoprotein (HDL) levels rose significantly. They concluded that “coconut fat in the form of coconut milk does not cause a detrimental effect on the lipid profile in the general population, and in fact is beneficial due to the decrease in LDL and rise in HDL cholesterol.”

Because coconuts contain minerals important for circulation and controlling blood flow, the milk is also useful for lowering blood pressure and keeping blood vessels flexible, elastic and free from plaque buildup. It also aids circulation and keeps muscles relaxed.

These are all important for preventing heart attacks.

2. Improves exercise performance and helps build muscle

Studies find that medium-chain triglycerides (MCT) fatty acids found in coconut milk nutrition actually help increase energy expenditure and even enhance physical performance.

Following exercise, muscles also need plenty of nutrients — including electrolytes like magnesium and potassium that are found in coconut milk nutrition — to repair broken down tissue and grow back even stronger.

3. Provides electrolytes and prevents fatigue

Is coconut milk good for you if you’ve recently been sick? Although coconut water is a higher source of electrolytes, the milk also provides important minerals like potassium and magnesium that are needed to maintain blood volume, regulate heart health, and prevent dehydration or diarrhea.

4. Energizes the brain

Coconut milk also contains the types of MCTs that are easily used by your brain for energy, without even needing to be processed through your digestive tract with bile acids like some other fats.

This milk is a great “brain food” because coconut milk calories provide a quick and efficient source of energy for the brain. The brain is actually primarily made up of fat and relies on a steady stream of it to function properly.

5. Helps lose weight

Is coconut good for weight loss?

According to a study done by the School of Dietetics and Human Nutrition at McGill University: “Consumption of a diet rich in MCTs results in greater loss of fat (adipose tissue) compared with long-chain fatty acids, perhaps due to increased energy expenditure and fat oxidation observed with MCT intake. MCTs may be considered as agents that aid in the prevention of obesity or potentially stimulate weight loss.”

As a food high in MCTs, coconut milk can be a very filling, fat-burning food.

Fats are part of a “balanced diet.” They provide the feeling of being full and satisfied.

This can help prevent overeating, snacking, food cravings and potentially weight gain.

Of course, portion control is important considering the calorie count of coconut milk, but as a part of a healthy diet, it provides necessary fatty acids in addition to other minerals that support weight loss and detoxification.

Coconut milk is also hydrating and helps the digestive organs, like the liver and kidneys, function properly. This helps metabolize fat and remove waste from the body.

6. Improves digestion and relieves constipation

A well-hydrated digestive tract is important for preventing or treating constipation. Coconut milk nourishes the digestive lining due to its electrolytes and healthy fats, improving gut health and preventing conditions like irritable bowel syndrome.

Is coconut milk good for you if you have a sensitivity to most other milks? It is completely dairy-free and less likely to cause indigestion than regular milk, which can trigger lactose intolerance.

7. Manages blood sugar and controls diabetes

The fat content of coconut milk nutrition can help slow the rate at which sugar is released into the bloodstream. This leads to better control of insulin levels and prevents a “sugar high” or, worse, conditions like diabetes.

This is one reason why coconut milk is especially good to add to sweetened recipes, like desserts. This milk’s MCTs are also a preferred source of energy for the body rather than sugar.

8. Helps prevent joint inflammation and arthritis

Studies suggest that coconut milk’s MCTs have certain anti-aging effects and may help lower inflammation. Inflammation is associated with painful conditions like arthritis and general joint or muscle aches and pains.

Coconut milk in place of refined sugar especially is helpful for people with arthritis (or other autoimmune conditions) because sugar is a pro-inflammatory and linked to low immunity, worsened pain and swelling.

9. Helps prevent ulcers

Another benefit of coconut milk nutrition that may surprise you? Researchers found that coconut milk can help reduce the occurrence of ulcers even better than coconut water.

When rats with ulcers were given coconut milk, they experienced a reduction in the size of ulcers of about 56 percent. The study found that coconut milk had protective effects on the ulcerated gastric mucus that can lead to painful ulcers.

How to Use

Which kind of coconut milk is best to buy? It’s simple enough to make coconut milk yourself at home, but if you’d rather buy a premade kind, look for the purest coconut milk you can.

Always read the coconut milk nutrition label in order to purchase the best quality milk. Look for coconut milk that is organic and contains no added sugar or sweeteners, preservatives, artificial sweeteners, and isn’t pasteurized (which can potentially destroy some of the nutrients).

Is canned coconut milk bad for you? No. In fact, full-fat coconut milk is often sold in cans.

Ideally purchase coconut milk (organic if possible) that’s been “cold pressured.” This indicates it’s only been lightly heated and processed to remove certain bacteria but hasn’t been exposed to high heat that can deplete vitamins and minerals.

Skip any coconut milk (or water) that’s flavored with juices, sweeteners, colors or other ingredients. You’re better off adding your own if you want to improve the flavor.

The primary ingredient should be 100 percent coconut milk — and maybe some coconut water. Some companies also add guar gum, which is a natural product used to stabilize the texture.

Make sure the label indicates the milk is unsweetened to avoid a total sugar bomb.

One final note: If you buy canned coconut milk, avoid cans made with the chemical called BPA. BPA is found in some aluminum cans and has the potential to cause certain health problems when it leaches into foods (especially foods high in acid or fat, like coconut milk).

Look for an indication that the can is made without BPA and is “BPA free.”

Now that you know all about coconut milk benefits, let’s talk about how you can use coconut milk in recipes.

Here are some surprising things you can do with coconut milk:

• Add coconut milk to omelets to provide creaminess without needing dairy milk or cheese.
• Combine coconut milk with nuts to make spicy “satay sauce.”
• Whip coconut milk into homemade coconut whipped cream or coconut ice cream.
• Try these recipes for Coconut Milk Coffee Creamer Recipe (keto coffee!) or Frozen Berries with Coconut and Lime Recipe.

Coconut water vs. milk

How do coconut milk and coconut water differ?

When you crack open a fresh coconut, the milky white substance that leaks out is natural coconut water. Coconut water usually comes from immature, green coconuts.

Coconut water is higher in sugar and certain electrolytes, especially potassium, while coconut milk is higher in healthy saturated fatty acids (from coconut oil) and calories. Because it’s a good source of potassium, coconut water is viewed as a natural sports drink alternative and a great beverage for athletes.

Coconut vs. almond milk

Because coconut milk is completely free from dairy, lactose, soy, nuts or grains, it’s a good option for anyone allergic to dairy and nut- or grain-based milks. Plus, it’s vegan and good for plant-based eaters.

If you prefer the taste, almond milk makes a good coconut milk substitute, since it’s also plant-based and dairy-free.

Good-quality almond milk provides some (but not all) of the same benefits of whole almonds. For example, if you make your own almond milk by blending and straining almonds in water, you’re left with nutrients including vitamin E, calcium and polyunsaturated fats.

Almond milk is lower in calories than coconut milk but also contains fewer nutrients and healthy fats overall (especially less lauric acid). It’s a similar story with oat milk, though oat milk is lower in overall fats and calories.

Just like with coconut milk, it’s best to purchase almond milk that is unsweetened and free of difficult-to-pronounce chemical additives.

Risks and Side Effects

Coconuts are low-allergen foods, especially compared to dairy products, soy and nuts. This makes coconut milk a good choice for many people who can’t tolerate other types of milks or creamers.

One thing to be mindful of with coconut milk is how much you consume, considering it has a high calorie and fat content. While the fat is definitely a healthy type, portion control is important, especially if you’re working toward reducing your weight.

Some of the minerals found in coconut milk could potentially interact with certain health conditions. For example, people with kidney disease need to be careful about how much potassium they obtain from foods.

However, because coconut milk isn’t a very high source of potassium, it’s not much of a risk drinking it.

Final Thoughts

• Coconut milk is a high-fat beverage made from blending mature coconut “meat” and straining it.
• Coconut milk nutrition benefits include providing healthy fats and electrolytes, supporting heart health, helping with fat loss and muscle gain, improving digestion, managing blood sugar, supplying iron to help prevent anemia, reducing inflammation, and fighting ulcers.
• For the most benefits, purchase full-fat coconut milk (often found in cans) or make your own by blending and straining coconut meat.
• Ideally look for organic, unsweetened coconut milk that is made without preservatives and additives and sold in BPA-free cans. It can be used like almond milk or other non-dairy milk substitutes in smoothies, oatmeal, curries, marinades, baked goods and more.

The post 9 Major Health Benefits of Coconut Milk Nutrition appeared first on Dr. Axe.

While inflammation in a healthy body is a normal and effective response that facilitates healing, when the immune system overreaches and begins attacking healthy body tissues, we’re met with inflammation in otherwise healthy areas of the body. Thankfully, following an anti-inflammatory diet by eating more anti-inflammatory foods can help.

For instance, in a 2014 study on diet and inflammatory bowl disease, 33 percent of the patients in the study opted against the proposed anti-inflammatory diet. All of the patients who participated and consumed anti-inflammatory foods found enough relief that they were able to discontinue at least one of their medications.

Still, the study notes that physicians typically offer “if it hurts, don’t do it” advice instead of clear dietary guidelines. Certainly, there is more we can do to promote anti-inflammatory lifestyle changes.

By addressing  chronic inflammation with anti-inflammatory foods, not only can the symptoms of many chronic diseases be alleviated, but we could even see them disappear. Let’s dive in to the top foods that combat inflammation.

Anti-Inflammatory Diet

Standard American diets (appropriately called SAD) are never touted as exemplary, but when talking about inflammation, it becomes vitally important to rethink our typical diets.

As a report from the National Institute of Allergies and Infectious Diseases relayed: “While today’s modern diet may provide beneficial protection from micro- and macronutrient deficiencies, our over abundance of calories and the macronutrients that compose our diet may all lead to increased inflammation, reduced control of infection, increased rates of cancer, and increased risk for allergic and auto-inflammatory disease.”

To move toward an anti-inflammatory diet and anti-inflammatory foods, we must primarily move away from the abundance of overly processed, unbalanced diets of the West and toward the ancient eating patterns of the Mediterranean. A Mediterranean diet comprises plenty of fresh fruits and vegetables, little to no red meat, certainly no chemicals or meat additives, and an abundance of omega-3 foods.

As we look into the anti-inflammatory components of certain anti-inflammatory foods and anti-inflammatory herbs, we can see how this kind of diet is linked with lowered inflammation.

Among the many compounds found in fresh produce, a few general categories stand out as beneficial when attacking inflammation and inflammatory diseases at their source:

• Antioxidant foods
• Minerals
• Essential fatty acids

There’s little doubt that the pursuit of a healing diet or a Paleo diet begins with a menu high in vegetables, fruits, wild meats and sprouted seeds rich with omega-3 benefits. The evidence is clear that such anti-inflammatory foods can regulate the immune system and impact the way inflammation affects our bodies and our lives.

Small, gradual changes are typically more sustainable, easier for the body to adapt to and can make you less likely to go back to your old ways. So rather than emptying your pantry and sailing off to the Mediterranean, you can pursue an anti-inflammatory diet one step at a time.

By adding the anti-inflammatory foods that fight inflammation and restore health at a cellular level, you can begin to repair the body without any drastic changes. Once you find foods that heal your body and satisfy your palate, you can remove the inflammation-causing offenders without feeling deprived.

Best Anti-Inflammatory Foods

Let’s take a look at 15 of the best anti-inflammatory foods you can add to your diet.

1. Green leafy vegetables

The produce drawer is the first spot in your refrigerator or pantry to fill when fighting inflammation. Fruits and vegetables are rich in antioxidants that restore cellular health, as well as anti-inflammatory flavonoids.

If you struggle to consume added portions of green leafy vegetables, try this delicious anti-inflammatory juice that incorporates greens alongside some of the strongest anti-inflammatory foods in the list.

Swiss chard nutrition, for example, is extremely high in the antioxidants vitamin A and C, as well as vitamin K, which can protect your brain against oxidative stress caused by free radical damage. Eating chard can also protect you against the common vitamin K deficiency.

2. Bok choy

Also known as Chinese cabbage, bok choy is an excellent source of antioxidant vitamins and minerals. In fact, studies show that there are over 70 antioxidant phenolic substances in bok choy.

These include something called hydroxycinnamic acids, which are robust antioxidants that scavenge free radicals.

A versatile vegetable, bok choy can be made in many dishes outside of Chinese cuisine, so make it a go-to anti-inflammatory food.

3. Celery

In recent pharmacological studies, benefits of celery as well as celery juice include both antioxidant and anti-inflammatory abilities that help improve blood pressure and cholesterol levels, as well as prevent heart disease.

Celery seeds — which can be found either in whole seed form, extract form or ground-up — have impressive health benefits on their own, as they help lower inflammation and fight bacterial infections. Celery is an excellent source of potassium, as well as antioxidants and vitamins.

Also, balance is the key to a healthy body free of inflammation. A good example of mineral balance tied to inflammation is the proper mix of sodium foods and potassium-rich foods.

Sodium brings in fluid and nutrients, while potassium flushes toxins. We know that processed foods are high in sodium, but our SAD diets aren’t as rich in potassium.

Without this pairing, toxins can build up in the body, once again inviting inflammation. One of the benefits of celery is that it’s an excellent source of potassium, as well as antioxidants and vitamins.

4. Beets

A marker of a food chock-full of antioxidants is its deep color, and beets are a prime example.

The umbrella category of antioxidants includes a great deal of substances. In general, they fight to repair the cell damage caused by inflammation.

In the case of beets, the antioxidant betalain gives them their signature color and is an excellent anti-inflammatory. When added to the diet, beet benefits include repairing cells and adding high levels of inflammation-fighting potassium and magnesium.

Beets contain quite a bit of magnesium, and a magnesium deficiency is strongly linked with inflammatory conditions.

5. Broccoli

The poster vegetable for healthy eating, it’s no secret that broccoli is a valuable addition to any diet. For an anti-inflammatory diet, it’s invaluable.

Broccoli is high in both potassium and magnesium, and its antioxidants are particularly potent anti-inflammatory substances in their own right.

Broccoli is an antioxidant powerhouse, with key vitamins, flavonoids and carotenoids, and thus a perfect anti-inflammatory food. These work together to lower oxidative stress in the body and help battle both chronic inflammation.

6. Blueberries

One antioxidant in particular stands out as an especially strong anti-inflammatory: quercetin. Found in citrus, olive oil and dark-colored berries, quercetin is a flavonoid (a beneficial substance or phytonutrient that’s prevalent in fresh foods) that fights inflammation and even cancer.

The presence of quercetin as well as the fellow phytonutrient anthocyanins (so-called water-soluble vacuolar pigments that usually appear red, purple or blue) explains why there are so many health benefits of blueberries. (Both quercetin and anthocyanins are also naturally occurring in cherries.)

A study found that consuming more blueberries slowed cognitive decline and improved memory and motor function. The scientists in this study believed these results were due to the antioxidants in blueberries protective the body from oxidative stress and reducing inflammation.

7. Pineapple

Usually, when it’s packaged in supplement form, quercetin is often paired with bromelain, a digestive enzyme that contributes to the benefits of pineapple.

After being used for years as part of an anti-inflammatory foods protocol, bromelain has been observed to have immune-modulating abilities — that is, it helps regulate the immune response that so often creates unwanted and unnecessary inflammation.

Pineapple also helps improve heart health because of the effects of powerful bromelain, which can fight blood clotting and is nature’s answer to those taking an aspirin a day to lower the risk of heart attack. Bromelain has been shown to stop blood platelets from sticking together or building up along the walls of blood vessels – both known causes of heart attacks or strokes.

The benefits of pineapple are due to its high supply of vitamin C, vitamin B1, potassium and manganese, in addition to other special antioxidants that help prevent disease formation. Pineapple is filled with phytonutrients that work as well as many medicines do to reduce symptoms of some of the most common illnesses and conditions we see today. 

8. Salmon

It’s the ultimate fatty fish. Salmon is an excellent source of essential fatty acids and considered one of the best omega-3 foods.

Omega-3s are some of the most potent anti-inflammatory substances, showing consistent relief of inflammation and reduction of the need for anti-inflammatory medications.

Research shows that omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases, such as heart disease, cancer and arthritis. Omega-3 fatty acids are highly concentrated in the brain and appear to be important for cognitive (brain memory and performance) and behavioral function. 

The source of fish and meat among anti-inflammatory foods is a vital component. One of the dangers of farmed fish is it doesn’t have the same nutrients as wild-caught salmon.

9. Bone broth

Bone broths contain minerals in forms that your body can easily absorb, including calcium, magnesium, phosphorus, silicon, sulphur and others. They contain chondroitin sulphate and glucosamine, the compounds sold as pricey supplements to reduce inflammation, arthritis and joint pain.

Bone broth also contains collagen and the amino acids proline and glycine that can help leaky gut and the damaged cell walls of the inflamed gut, as shown in animal research.

10. Walnuts

When following a diet without a lot of meats, nuts and seeds can make up the difference for protein and omega-3s. Add omega-3-rich walnuts to green leafy salads drizzled with olive oil for a satisfying anti-inflammatory meal, or grab a handful for an on-the-go snack.

Phytonutrients can help protect against metabolic syndrome, cardiovascular problems and type 2 diabetes, and some phytonutrients in walnuts are hard to find in any other foods.

11. Coconut oil

So much can be written about the way herbs and oils work together to form anti-inflammatory partnerships. Lipids (fats) and spices create strong anti-inflammatory compounds, especially coconut oil and the components of turmeric (see No. 15).

In a study in India, the high levels of antioxidants present in virgin coconut oil reduced inflammation and improved arthritis symptoms more effectively than leading medications.

Also, oxidative stress and free radicals are the two biggest culprits of osteoporosis. Since coconut oil benefits include fighting such free radicals with its high levels of antioxidants, it’s a leading natural treatment for osteoporosis.

Coconut oil uses include topical as well as culinary preparations — and as a heat-stable oil, it’s excellent for sautéing anti-inflammatory vegetables.

12. Chia seeds

Fatty acids found in nature are more balanced than the fats we typically consume in our typical diets. Chia seeds, for example, offer both omega-3 and omega-6, which should be consumed in balance with one another.

Chia seeds are an antioxidant, anti-inflammatory powerhouse, containing:

• essential fatty acids alpha-linolenic and linoleic acid
• mucin
• strontium
• vitamins A, B, E, and D
• minerals, including sulphur, iron, iodine, magnesium, manganese, niacin and thiamine

Chia seeds’ ability to reverse inflammation, regulate cholesterol and lower blood pressure make it extremely beneficial to consume for heart health. Also, by reversing oxidative stress, someone is less likely to develop atherosclerosis if regularly consuming chia seeds.

13. Flaxseeds

An excellent source of omega-3s and phytonutrients, flaxseeds benefits include being packed with antioxidants, including ligans and polyphenols.

Lignans are unique fiber-related polyphenols that provide us with antioxidant benefits for anti-aging, hormone balance and cellular health. Polyphenols support the growth of probiotics in the gut and may also help eliminate yeast and candida in the body.

Before you use them alongside your other new anti-inflammatory foods, consider grinding them in a coffee grinder to ensure the digestive tract has easy access to their many benefits.

14. Turmeric

Turmeric’s primary compound, curcumin, is its active anti-inflammatory component. Documented for its effects against inflammation in numerous circumstances in both human and animals, turmeric health benefits prove invaluable in an anti-inflammatory diet.

The journal Oncogene published the results of a study that evaluated several anti-inflammatory compounds. It found that aspirin (Bayer, etc.) and ibuprofen (Advil, Motrin, etc.) are the least potent, while curcumin is among the most potent anti-inflammatory and anti-proliferative agents in the world.

Due to its high anti-inflammatory properties, turmeric is highly effective at helping people manage rheumatoid arthritis (RA). A study out of Japan evaluated its relationship with interleukin (IL)-6, the inflammatory cytokine known to be involved in the RA process, and discovered that curcumin “significantly reduced” these inflammatory markers.

15. Ginger

Used fresh, dried, or in supplement form and extracts, ginger is another immune modulator that helps reduce inflammation caused by overactive immune responses.

Ayurvedic medicine has praised ginger’s ability to boost the immune system before recorded history. It believes that because ginger is so effective at warming the body, it can help break down the accumulation of toxins in your organs.

It’s also known to cleanse the lymphatic system, our body’s sewage system.

In fact, ginger health benefits may even include treating inflammation in allergic and asthmatic disorders.

Other anti-inflammatory foods include:

• avocado
• berries
• cherries
• dark chocolate
• fatty fish
• grapes
• green tea
• mushrooms
• nuts
• olive oil
• peppers
• tomatoes

Inflammatory Foods to Avoid

With anti-inflammatory foods filling the diet, you naturally begin to eliminate pro-inflammatory foods and substances — they’re not as satisfying as a diet rich in whole foods.

A prime suspect is the duo of saturated and trans fatty acids (trans fat). Found in processed foods, these fats cause inflammation and increase risk factors for obesity (such as increased belly fat), diabetes and heart conditions.

The same foods are also likely to be higher in omega-6 fatty acids, which are necessary but only to an extent. In excess and without the balance of omega-3s, omega-6 fats actually create inflammation in the body.

Simple, refined sugars and carbohydrates are more inflammation-causing culprits. Limiting refined grains is an important factor in an anti-inflammatory diet.

Whole grains should replace the refined carbohydrates, as truly whole grains are important sources of nutrition.

Finally, establishing a regular routine of physical activity can help prevent systemic inflammation from building up or returning. An active life fueled by fresh, whole anti-inflammatory foods and unrestricted by processed, toxic compounds can set you on the path toward freedom from inflammation.

The post Best Anti-Inflammatory Foods and How to Follow This Diet appeared first on Dr. Axe.

Have you seen the term “invert sugar” used on labels of store-bought baked goods or sweetened beverages? You may wonder what makes this type of sugar different than standard table sugar.

You know how when you add a teaspoon of table sugar to iced tea or any beverage at room temperature, it just falls to the bottom? Invert sugar, on the other hand, is more soluble in liquids.

Its ability to dissolve makes it a better option for sweetening beverages and other food products.

While it’s true that invert sugar works well to dissolve in beverages, candies and baked goods, at the end of the day, it’s still sugar. Considering many Americans are dealing with sugar addictions and consuming way too much of it, don’t go out of your way to use invert sugar.

In fact, if you see it on an ingredient label, let that be a red flag that the product contains refined sugars and should be avoided or consumed in moderation.

What Is Invert Sugar?

Invert sugar is a liquid syrup that’s made from granulated table sugar and water. It’s created with a process that involves mixing sucrose with water and heating it until the bonds between glucose and fructose break.

This process, called hydrolysis, creates a thick, sweetened syrup. With regular table sugar (called sucrose), glucose and fructose are two different sugar molecules that are attached, but hydrolysis allows the molecules to separate — allowing for a sweetener that’s half free glucose and half free fructose.

Other Names

Invert sugar got its name from the way that polarized light is reflected through the syrupy sweetener. When compared to the way that polarized light shines on sucrose, when light shines on inverted sugar, it’s rotated in the opposite direction.

Invert sugar goes by a few other names as well, including:

• invert sugar syrup
• inverted sugar syrup
• invert syrup
• invert maple syrup
• artificial honey
• simple syrup

All of these terms are used to describe a sugary substance that has the same nutrition profile as table sugar but has gone through a process that makes it more soluble.

Uses/Culinary Benefits

Invert syrup has a thick, smooth texture. It’s used in candies, beverages and commercial goods that need to maintain a smoothness.

Here’s a breakdown of how and why it’s used for culinary and manufacturing purposes:

1. Beverage sweetener: Because invert syrup dissolves in cold beverages, it’s often used to sweeten iced coffee, iced teas, frozen cocktails and more. It’s also used in flavored syrups that are often used in coffee shops.
2. Food and candy sweetener: It’s used in foods and candies, including ice cream, fudge, chocolate ganache, taffy, cookies and cakes.
3. Improves texture: Invert syrup is used to improve the texture and moisture of baked goods. It won’t crystalize, which can occur when baking with table sugar.
4. Fermenter: Invert sugar is used to ferment products like kombucha and beer. Research shows that invert sugar is a preferential fermentation of glucose.
5. Potentially more resistant to spoilage: Products containing invert sugar may be more resistant to microbial growth, but more research is required on this topic to draw conclusions.

Nutrition Facts

Nutritionally, invert sugar and table sugar are almost the same. They do have different chemical and structural properties, and there are two types of inverted sugar that you’ll find on the market.

Fifty percent inverted sugar syrup is made up of half sucrose (table sugar), and the other half is inverted glucose and fructose. One-hundred percent inverted sugar syrup is entirely made up of inverted glucose and fructose.

The U.S. Department of Agriculture reports that one tablespoon of simple syrup contains approximately:

• 36.8 calories
• 9.1 grams carbohydrates
• 9.1 grams sugar
• zero protein
• zero fat
• zero fiber

How to Make It

Want to make your own invert sugar? The process is fairly simple and takes about an hour.

Here’s an invert sugar recipe:

INGREDIENTS:

• 2 cups water
• 4.4 cups granulated sugar
• ¼ teaspoon cream of tartar or citric acid
• candy thermometer

DIRECTIONS:

1. Combine ingredients in saucepan, and place over medium heat, allowing the sugar to dissolve.
2. Keep an eye on the heat, and stir your syrup until all granulated sugar dissolves.
3. Remove from heat, and when cool enough to handle, pour into glass jar with lid.

Risks and Side Effects

At the end of the day, invert sugar is no better for your health than standard table sugar. In fact, you’ll often see the ingredient in junk foods or sugary treats, like ice cream, cake and candies.

Remember the dangers of consuming too much sugar, including health complications like:

• heart disease
• kidney damage
• skin problems
• bone and joint problems
• infections in teeth and gums
• metabolic syndrome
• obesity
• fatigue

The key to health is actually reducing sugar intake, including invert sugar. Watch out for food products and beverages with hidden sugars, including bottled iced coffees, teas and sports drinks.

Conclusion

• Invert sugar is a liquid syrup that’s made from granulated table sugar and water. It’s created through hydrolysis, a process that involves mixing sucrose with water and heating it until the bonds between glucose and fructose break apart.
• Because inverted sugar dissolves well in cold beverages, it’s often used to sweeten iced coffees, teas, cocktails and more. It’s also used in candies, ice creams and baked goods.
• At the end of the day, inverted sugar and table sugar have the same nutrition profile, so you want to use it sparingly and look out for consuming foods and drinks with these types of hidden sugars.

The post What Is Invert Sugar? Nutrition, Uses, Side Effects & How to Make Your Own appeared first on Dr. Axe.

If you take a look at the hundreds of scientific peer-reviewed articles that have been published about black seed oil benefits, one fact is clear: It may help the body overcome a number of health issues. No wonder this health-promoting oil has been used for thousands of years in traditional medicine.

In fact, today research demonstrates that black seed oil may aid health issues like asthma, hair loss and acne due to its anti-inflammatory and antibacterial properties. It may even help spur weight loss.

While more research in humans is required to confirm many of these benefits, the benefits of black seed oil and black seed is promising.

What Is Black Seed Oil?

Black seed oil is made from the seeds of the black cumin (Nigella sativa) plant — also called nigella seeds — which belongs to the ranunculus family (Ranunculaceae). The black cumin plant is native to southwestern Asia, the Mediterranean and Africa.

It has been grown for centuries for its aromatic and flavorful seeds that can be used as a culinary spice or as an herbal medicine.

This oil is also commonly called black cumin seed oil. Be careful, as black seed should not be confused with true cumin (Cuminum cyminum), black pepper, black sesame or black cohosh.

Quite possibly, the most promising research has been done connecting Nigella sativa to multi-drug-resistant bacteria. In a study conducted by Jawaharlal Nehru Medical College in India, researchers determined just how potent black seed oil is against certain superbugs and paired it against several antibiotics. According to the study, “Out of 144 strains tested, most of which were resistant to a number of antibiotics, 97 were inhibited by the oil of black cumin.”

A 2022 study of nigella seeds also showed antimicrobial activity against many different pathogenic bacterial strains.

The key to understanding the health benefits of black seed oils lies in the presence of three key natural phytonutrients: thymoquinone (TQ), thymohydroquinone (THQ) and thymol.

Benefits

1. Combats diabetes

According to a 2021 medical review, numerous clinical and animal studies have displayed the antidiabetic efficacy of black seeds and its major bioactive constituent thymoquinone. It concluded by saying that Nigella sativa may be considered a viable adjuvant therapy alongside antidiabetic medicines that sometimes cause adverse effects in some.

A 2019 medical review came to a similar conclusion. Black seed oil was shown to help stabilize blood sugar levels, including fasting blood glucose and blood glucose levels after a meal. It also helped increase insulin production while decreasing insulin resistance.

2. Aids weight loss

The Journal of Diabetes and Metabolic Disorders published a study systemically reviewing the literature for plants that have anti-obesity properties and discovered that black cumin seed oil was an effective natural weight loss aid.

A 2020 randomized clinical trial involving 45 women who were overweight or obese had each subject take 2,000 mg of black seed oil each day for eight weeks. The results included reduced appetite, decreased body mass index (BMI), weight loss, body fat loss and waist circumference loss.

A 2018 systematic review and meta-analysis of 11 placebo-controlled clinical trials also revealed the ability of a black seed supplement to help lower body weight.

Supplementation was shown to decrease BMI and waist circumference. It’s also important to note that there were no serious side effects of black seed supplementation reported in any of the studies.

More long-term studies on black seed oil for weight loss are needed. Consult with your healthcare professional before opting to supplement with this oil.

3. May improve skin

Externally applying black seed oil to certain conditions — like acne and eczema — is becoming more popular as a natural remedy. Does it have any value?

With its antimicrobial and anti-inflammatory properties, black seed oil does appear to help reduce acne. A 2020 study noted that a topical gel composed of black seed extract, used twice each day for two months, helped reduce acne severity by almond 80 percent. In particular, researchers noted how the number of acne lesions decreased compared to the control group.

In a study conducted by Iranian researchers, Nigella saliva was found as effective as the skin cream Betamethasone in improving quality of life and decreasing severity of hand eczema.

Black seed oil’s prominent compound thymoquinone also may stimulate tissue growth and help assist wound healing, according to studies.

4. May boost hair health, including growth

In addition to being a natural skin care aid, black seed oil also may benefit the hair. Since it contains nigellone, an antihistamine, it may help with hair loss due to androgenic alopecia or alopecia areata.

With its antioxidant, antibacterial and anti-inflammatory properties, it can also help the health of the scalp in general, discouraging dandruff and dryness, and improve hair health at the same time.

A 2020 study noted how daily use of a black seed oil–derived lotion for three months helped boost hair density and thickness in subjects dealing with hair loss. The 90 subjects used different seed oils for hair loss during the study, and black seed oil was considered the most effective.

5. May improve lung health and decrease asthma

A 2021 meta-analysis of four randomized controlled studies focused on black seed supplements used for asthma management. Through its anti-inflammatory benefits, the supplements appeared to help the asthma subjects.

A smaller study in 2020 dealt with asthma subjects who inhaled boiled black seed extract. It exerted a bronchodilatory effect and helped improve asthma markers, including lung function and respiratory rate.

Consult with your healthcare professional before using black seed oil for asthma or any other condition.

6. May help treat infections

Black seed oil may help resist methicillin resistant staphylococcus aureus (MRSA). Pakistan scientists took several strains of MRSA and discovered that each one was sensitive to N. sativa, showing that black seed oil may help slow down or stop MRSA from spreading out of control.

Compounds in black seed oil have also been analyzed for their antifungal properties. Published in the Egyptian Journal of Biochemistry & Molecular Biology, scientists tested thymol, TQ and THQ against 30 human pathogens. They discovered that each compound showed 100 percent inhibition for the 30 pathogens evaluated.

Thymoquinone was the best antifungal compound against all of the tested dermatophytes and yeasts, followed by thymohydroquinone and thymol. Thymol was the best antifungal against molds followed by TQ and THQ.

8. May improve male fertility

A randomized, double-blind, placebo-controlled clinical trial evaluated whether or not black seed oil could help infertile male subjects with abnormal sperm. The control group orally took 2.5 milliliters of black seed oil while the placebo group received the same amount of liquid paraffin twice a day for two months.

The results revealed that the black seed oil group had improvements in their sperm count as well as sperm motility and semen volume.

A systematic review published in 2015 in the Journal of Herbal Medicine also looked at the effects of black seeds on male infertility. The researchers reviewed studies that took place between 2000 and 2014, and overall, they concluded that black seed can “positively influence sperm parameters, semen, Leydig cells, reproductive organs and sexual hormones.”

9. May help balance cholesterol

A study using an animal model published in 2017 found that an aqueous extract of Nigella sativa not only had anti-diabetic effects on animal subjects, but also helped with cholesterol. After six weeks of giving the diabetic animal subjects low doses of black seed, total cholesterol, LDL (“bad”) cholesterol and glucose levels all came down while HDL (“good”) cholesterol increased.

An older randomized, double-blind, placebo-controlled trial was conducted with human subjects who had mild hypertension. There was a placebo group, a group that took 100 milligrams of black seed twice a day and a group that took 200 milligrams twice a day.

After eight weeks of this supplementation, researchers found that the people who took the black seed supplement had their systolic blood pressure and diastolic blood pressure decrease in “a dose-dependent manner.” Additionally, the black seed extract supplement caused a “significant decline” in both total cholesterol and LDL cholesterol.

10. May help fight cancer

Croatian scientists evaluated the antitumor activity of thymoquinone and thymohydroquinone using an animal model study and discovered that these two phytochemicals found in black seed oil resulted in a 52 percent decrease in tumor cells.

In vitro research revealed that thymoquinone, the most abundant bioactive component in oil from black seeds, helped induce apoptosis (programmed cell death) in leukemia cells, breast cancer cells and brain tumor cells.

A 2014 study noted that black seed oil may help prevent cancer through the regulation of molecular process. Much more research is needed before any conclusions can be drawn.

Supplement Options and How to Use

The premium option for black seed oil should always be 100 percent pure, therapeutic-grade and certified USDA organic.

Some companies also specify that their black seed oil is cold-pressed, which typically means that the oil is extracted from the Nigella sativa seeds without the use of heat from an external source resulting. Sometimes, cold-pressed oils are said to be more flavorful.

If you don’t like taking liquid supplements, you can also find black seed oil capsules.

Here are some ways to use black seed oil:

• Black cumin oil can be used topically, but always make sure to dilute it with a a few teaspoons of a carrier oil like coconut or almond oil.
• It can easily be added to homemade massage oils and lotions. For a warming massage, simply add one drop to one tablespoon of a carrier oil.
• To boost hair and scalp health, a few drops of oil can be added to hair products like shampoo and conditioner.
• If you enjoy making homemade fragrances with oils, it’s good to know that this oil has a peppery scent and works well as a base note.
• With its spicy flavor, a high-quality (100 percent pure, therapeutic-grade and certified USDA organic) black seed oil can be used in all kinds of recipes, from meat main courses to soups and stews. You can also add it to beverages like chai tea latte and smoothies.

The appropriate black seed oil dosage can vary by individual and health status. At this time, there is no standard dosage.

Risks and Side Effects

Black seed may cause an allergic rash when taken by mouth or applied to the skin. Before using black cumin oil topically for your skin and hair, it’s a good idea to perform a patch test to make sure you don’t have a negative reaction to the oil.

Always avoid your eyes and mucous membranes when using black seed oil.

When taken internally, black seed oil side effects may include upset stomach, vomiting, or constipation. For certain individuals, it may increase seizure risk.

Talk to your healthcare professional before using black seed oil if you are pregnant, breastfeeding, currently take any medication or have a medical condition (especially diabetes, low blood pressure or a bleeding disorder). If you’re taking black seed oil and have surgery scheduled, it’s recommended to stop taking it at least two weeks prior to your surgery date.

As with all oils, make sure to store your black seed oil away from heat and light and out of the reach of children.

The post Black Seed Oil Benefits appeared first on Dr. Axe.

You may already be on the keto coffee train, but have you tried mushroom coffee? I know it sounds like a really bizarre combination, but this fungi-focused coffee is very trendy at the moment and only seems to be picking up steam.

Lovers of the somewhat eccentric brew say that the earthy essence of mushrooms is a complementary addition to coffee that actually makes for a smoother overall flavor. Plus, you get even more antioxidants with less jitter-promoting caffeine.

If you’re interested in possibly taking your coffee nutrition to another level, then you may just want to try a hot cup of mushroom coffee. And don’t worry — it still tastes like coffee!

What Is Mushroom Coffee?

I know what you’re probably picturing: a hot cup of coffee ruined by some random, spongey, floating mushrooms. But don’t worry, this is not what I’m talking about here.

Right now, there are different kinds of mushroom coffee being made by various companies, and it’s basically regular coffee infused with medicinal mushroom extracts.

Several companies are now making a powdered combination of instant coffee and mushrooms extracts. All you need to do is add hot water to create a cup of mushroom coffee.

To create mushroom coffee mixes, mushroom extract powders are often created by by isolating and spray-drying different key constituents of medicinal mushrooms. Mushroom powder is touted as having the health benefits of mushrooms but at an even more concentrated level.

There are also packets of mushroom extracts with healthy ingredients like organic peppermint and anise extracts along with some stevia. A packet like this can be added to your favorite tea to create a hot cup of mushroom tea.

There are all kinds of disease-fighting mushrooms. Some of the most common medicinal mushrooms used in mushroom tea and mushroom coffee include:

• Cordyceps
• Chaga
• Lion’s mane
• Turkey tail
• Reishi

There actually is some very interesting history to mushroom coffee.

During World War II, some of the most common things we know and love today were hard to come by. I’m talking about items like coffee.

There have been some very interesting alternatives to coffee that people have come up with throughout the years, including things like roasted barley as well as chaga mushrooms. That’s right — in Finland during the 1940s people were actually using their native chaga mushroom as a wartime coffee substitute.

The founder of one mushroom coffee company says, “To our knowledge, our grandparents invented the concept of using chaga as a coffee substitute.”

Back then, mushroom coffee came about as a result of lack of coffee availability, whereas today it’s becoming popular not because there’s a shortage of coffee, but rather because people are looking to get more and more out of their coffee intake.

Mushroom Coffee vs. Regular Coffee

Obviously the biggest difference between regular coffee and mushroom coffee is that the mushroom coffee contains mushrooms while regular coffee does not. When you drink mushroom coffee, you get all of the benefits of drinking coffee plus the benefits of mushrooms.

While regular coffee can contribute to anxiety and insomnia thanks to all that caffeine, the addition of mushroom is said to result in a more balanced cup of joe. So while a regular cup of coffee can leave some people feeling on edge and wide awake when they want to be counting sheep, makers and drinkers of mushroom coffee say it’s not as likely to make health concerns like anxiety and insomnia worse.

Prepackaged or instant mushroom coffee is also said to be lower in caffeine and less acidic than regular coffee, which makes sense because most mushroom coffee mixtures are equal parts mushroom and coffee. Thus, a cup of mushroom coffee typically has half of the caffeine of a regular cup.

How does mushroom coffee taste? Makers as well as drinkers of mushroom coffee say it does not taste like mushrooms at all.

They even say that the mushrooms that are added actually have a similar taste to coffee itself!

Health Benefits

So mushroom coffee may be gaining popularity, but is it healthy? Mushroom coffee gives you the health benefits of coffee along with the impressive benefits of mushrooms.

Same goes for mushroom tea or mushroom hot chocolate, but these beverage options don’t use your typical culinary mushrooms. Instead, they add in medicinal mushrooms.

The nutrition-rich mushrooms used in mushroom coffee and mushroom tea include health powerhouses like cordyceps. Scientific research continues to show major health benefits of medicinal mushrooms ranging from boosting immune function to even improving brain cells, which means mushrooms may even help fight serious neurodegenerative issue like dementia and Alzheimer’s disease.

1. Anticancer

Some components of mushrooms have been shown to stimulate the immune system in such a way that certain mushrooms appear to exert antitumor and anticancer activity.

A 2015 study published in the Journal of Ethnopharmacology looked at a type of mushroom that’s commonly used in mushroom coffee (even way back in the 1940s). It’s called the chaga mushroom.

The researchers found that ergosterol peroxide, a derivative of the chaga mushroom, exhibited impressive anticancer activities in human colorectal cancer cell lines.

The study concluded that the data demonstrates how chaga mushroom’s ergosterol peroxide can suppress the proliferation of human colorectal cancer cell lines, and it also successfully inhibited colon cancer linked to colitis in animal subjects.

Overall, the researchers concluded, “These properties of ergosterol peroxide advocate its use as a supplement in colon cancer chemoprevention.”

Cancer chemoprevention is the use of a substances to stop cancer from developing, making mushroom coffee a cancer-fighting food.

2. Loaded with antioxidants

One of the top coffee benefits is its rich antioxidant content. Scientific research has shown that an average cup of coffee may be even higher in disease-fighting and anti-aging antioxidants than cocoa, green tea, black tea and herbal tea.

Most coffee health benefits can traced back to this high level of antioxidants. Mushrooms also contain significant levels of antioxidants, especially glutathione and ergothioneine.

As such, mushroom coffee really packs a literal double punch of antioxidants in a single cup, but why is this so great for your health? Decades of scientific research have shown that the more antioxidant-rich foods you get in your diet, the more you can protect yourselves from all kinds of harmful diseases and health problems.

3. Decreases oxidative stress

One of the main reasons the antioxidants found in coffee beans and mushrooms are so health-protective is they provide defense against free radicals we’re exposed to in our daily lives (like air pollution, for example). Free radicals cause oxidative stress to humans, which can then cause cellular damage to our bodies.

Oxidative stress is believed to be a big part of a lot of serious and chronic diseases like cancer, diabetes, heart disease, Parkinson’s disease, Alzheimer’s disease and serious eye diseases like cataracts. Upping your antioxidant intake in your diet is a way of reducing oxidative stress on the body, which in turn may help to ward off all kinds of serious health issues.

4. Boosts liver health

You can find variations in what types of mushrooms are included in a mushroom coffee. One type you’re likely to see included is the reishi mushroom.

The reishi mushroom is rich in adaptogens that may help improve liver function and prevent liver disease by encouraging waste and toxins to be flushed from the body more efficiently.

A 2013 animal study published in the International Journal of Medicinal Mushrooms found that reishi induces hepatoprotective effects on acute liver injury because it contains antioxidant properties and fights harmful immune responses that slow down liver function.

5. Aids digestive and diabetic health

Mushrooms are rich in polysaccharides, specifically bioactive ones called beta-glucans or homopolysaccharides. These special polysaccharides act as prebiotics in the digestive system that directly help boost digestive health in various ways.

These mushroom beta-glucans have also been shown in animal studies to decrease body weight, glucose levels, cholesterol and triglycerides in diabetic mice. The beta-glucans also appeared to have a very positive biochemical effect on insulin receptors that equated to improved insulin sensitivity.

6. Focus without jitters

Since most mushroom coffee on the market today uses a mixture of half coffee, half mushroom extract, when you switch to mushroom coffee from regular coffee, you should end up getting roughly half of the caffeine that you normally do.

Of course, check packaging of a product for specifics, but with the addition of mushrooms to any coffee, the amount of caffeine naturally goes down.

Since caffeine in moderation can improve focus yet in excess produce jitters, mushroom coffee can give that same focus benefit, but with the addition of adaptogenic mushrooms or medicinal mushroom extracts, the likelihood of nervous energy after a cup becomes less likely.

7. Improves immunity

Mushroom coffee, particularly varieties containing chaga or reishi mushrooms, is known for its immune-boosting properties. These mushrooms contain beta-glucans, which stimulate the immune system by enhancing the activity of macrophages and natural killer (NK) cells – key components in defending the body against pathogens.

Research has shown that compounds in chaga mushrooms can promote immune responses by triggering cytokine production, which helps fight off infections and inflammation. Reishi mushrooms also have polysaccharides and triterpenes that support the immune system and increase resistance to illness.

8. May have anti-ulcer effects

Mushrooms like lion’s mane and reishi, often found in mushroom coffee blends, have shown potential in protecting the stomach lining from ulcers.

Lion’s mane mushrooms contain bioactive compounds that may promote the regeneration of the gastric mucosa, the protective layer of the stomach. Animal studies have demonstrated that lion’s mane extract can reduce the size of ulcers by inhibiting oxidative stress and inflammation in the stomach lining.

One study in particular found that lion’s mane extract can help protect against ethanol-induced gastric ulcers in rats by reducing ulcer area and preventing depletion of antioxidant enzymes. The mushroom appears to promote ulcer healing and protect the gastric mucosa.

Reishi has also been studied for its anti-ulcer effects, particularly in preventing damage to the stomach caused by chronic stress or medications.

9. May hold anti-allergenic properties

Mushrooms in mushroom coffee, such as cordyceps, may help manage allergic responses. Animal studies suggest that cordyceps have anti-inflammatory and anti-allergenic properties by inhibiting the release of histamine — the compound responsible for allergic reactions.

Animal research on cordyceps has demonstrated that it can suppress the activation of mast cells, which play a critical role in allergic conditions such as asthma and allergic rhinitis. This effect may make mushroom coffee beneficial for individuals with seasonal or chronic allergies.

Reishi has shown potential anti-allergenic effects, as well. Compounds in reishi may help modulate the immune response and reduce allergic reactions, though human studies are limited.

10. Can help prevent heart disease

Certain mushrooms used in mushroom coffee, like reishi and cordyceps, are linked to cardiovascular benefits.

Reishi mushrooms contain triterpenes and sterols, compounds that have been shown to reduce LDL (bad) cholesterol levels, improve blood circulation and lower blood pressure, reducing the risk of heart disease. Additionally, reishi’s anti-inflammatory properties are beneficial for overall cardiovascular health by reducing oxidative stress that can lead to heart disease.

Cordyceps have been studied for their role in improving heart function and regulating lipid levels, which helps in preventing atherosclerosis — the buildup of plaque in arteries that can lead to heart disease. It appears to be effective, according to animal studies.

In addition, beta-glucans found in many medicinal mushrooms have been associated with lowering cholesterol levels. Some mushrooms also contain antioxidants and anti-inflammatory substances that could potentially help reduce risk factors for cardiovascular disease.

Risks and Side Effects

Most purveyors of mushroom coffee recommend a max of two packets of mushroom coffee per day. Even though mushroom coffee typically has less caffeine than regular coffee, you still don’t want to risk a caffeine overdose.

For anyone with a known autoimmune disease (for example, lupus, rheumatoid arthritis or multiple sclerosis), some doctors warn that medicinal mushrooms can worsen the problem. Because they stimulate the immune system, it’s possible that medicinal mushrooms can interfere with medications for these diseases or overactivate certain immune cells.

The same warning goes for anyone with a known bleeding or blood clot disorder, since medicinal mushrooms can sometimes interfere with proper blood clotting.

Possible side effects and interactions of mushroom coffee can depend on the type of mushroom used so I suggest double-checking the specific side effects of the mushroom(s) in your mushroom coffee of choice.

If you have any ongoing health concerns or are taking any medication, definitely check with your doctor before drinking mushroom coffee or mushroom tea.

It’s also possible to have an allergy to mushrooms. If you have an allergy or intolerance to mushrooms, you should not consume mushroom tea or mushroom coffee.

Final Thoughts

• Mushroom coffee offers another intriguing option in the world of hot beverages, especially for lovers of coffee who are looking for the possibility of more health benefits or just a cup of coffee that leaves them feeling less jittery yet still has a lot of flavor.
• People not only enjoy the taste of mushroom coffee, but many drinkers claim that they enjoy the health benefits.
• One of the most common perks you hear mushroom coffee drinkers raving about is having energy and focus yet not feeling shaky. Of course, mushroom coffee still contains a significant amount of caffeine so it should still be enjoyed in moderation.

The post Is Mushroom Coffee Even Better than Regular Coffee? appeared first on Dr. Axe.

Lecithin is a natural substance found in many foods and widely used in supplements due to its potential health benefits. This fatty compound plays a key role in maintaining cell structure and supporting various bodily functions.

Whether you’ve encountered lecithin in processed foods or heard about it as a dietary supplement, understanding its types, benefits and risks can help you decide if it’s right for you.

Types

Lecithin can be derived from different sources, and each type has its unique characteristics. The most common types include:

• Soy Lecithin: Extracted from soybeans, this is the most commonly used lecithin in both food and supplements. It’s often added to processed foods as an emulsifier to help ingredients mix well.
• Sunflower Lecithin: Gaining popularity as a soy-free alternative, sunflower lecithin is extracted through a chemical-free process and is considered non-GMO and allergen-free.
• Egg Lecithin: Sourced from egg yolks, this type is less common but rich in phospholipids, essential for various bodily functions, including brain health.
• Rapeseed (Canola) Lecithin: A newer source, rapeseed lecithin is often used as an alternative to soy lecithin, especially for those with soy allergies.
• Animal Lecithin: Found in animal tissues, this type is less commonly used in supplements but is still present in certain animal-based foods, like liver and eggs.

Lecithin Benefits

1. Supports heart health

Lecithin is rich in phospholipids that may help lower cholesterol levels. Studies suggest that soy lecithin, in particular, can reduce LDL (bad) cholesterol and boost HDL (good) cholesterol, contributing to improved heart health.

One study found that soy lecithin supplementation reduced total cholesterol by 42% and LDL cholesterol by 56.15% after two months of treatment. The ability to reduce excess LDL while promoting HDL synthesis contributes to a healthier cardiovascular profile.

It also has shown promise in improving cardiovascular health, particularly for those at risk of heart disease or high blood pressure.

2. Aids digestion

Lecithin may help relieve digestive disorders, such as irritable bowel syndrome and ulcerative colitis, by improving the lining of the stomach and intestines, potentially reducing inflammation.

Lecithin’s emulsifying properties can improve the mucus in the intestine, as displayed in animal models, making digestion easier and protecting the digestive system lining.

3. Promotes brain health

Lecithin contains choline, a nutrient essential for brain function and memory.

Some studies suggest that lecithin supplements could support cognitive function, especially in older adults or those with neurodegenerative diseases like Alzheimer’s.

For instance, one study found that soy lecithin-derived phosphatidylserine and phosphatidic acid demonstrated a positive influence on cognition, memory and mood in elderly people. Furthermore, short-term supplementation in those with Alzheimer’s disease “showed a stabilizing effect on daily functioning, emotional state and self-reported general condition.”

4. Improves liver function

Lecithin has been shown to help prevent liver damage by promoting fat metabolism and reducing the buildup of fats in the liver, which is especially beneficial for those with non-alcoholic fatty liver disease. This is thought in part to be due to its phosphatidylcholine content.

Lecithin-rich diets have been found to modify cholesterol homeostasis in the liver, increasing the activity of certain enzymes involved in cholesterol metabolism.

5. May help manage stress

The phospholipids in lecithin are involved in the production of acetylcholine, a neurotransmitter that influences mood and cognitive function. Some research indicates that it may help reduce stress and improve mood.

6. Supports skin health

Lecithin is used in skin care products due to its hydrating and emollient properties. It helps maintain skin moisture and has been shown to improve skin barrier function, reducing dryness and irritation.

For instance, silymarin pluronic-lecithin organogels have been found to be effective in helping treat symptoms of atopic dermatitis, and it’s believed to potentially work similarly for eczema.

7. Boosts immune function

Lecithin is believed to play a role in enhancing immune response. Some studies suggest that the phospholipids it holds help improve the body’s defense mechanisms, making it more efficient in fighting off infections and diseases.

8. Aids in breastfeeding

Lecithin is commonly recommended for breastfeeding mothers to help prevent clogged milk ducts. By reducing the viscosity of milk, it may help improve milk flow and reduce the risk of painful blockages that can lead to mastitis.

The Canadian Breastfeeding Foundation even recommends lecithin supplementation (1,200 mg four times daily) to help prevent recurrent plugged ducts in breastfeeding mothers.

9. Helps relieve menopause symptoms

This natural substance may help alleviate some menopause symptoms, such as fatigue and poor mood. Some studies suggest that lecithin supplementation improves physical and mental fatigue in postmenopausal women, likely due to its impact on acetylcholine production and brain function.

10. May treat medication-induced tardive dyskinesia

Tardive dyskinesia (TD) is a movement disorder caused by long-term use of certain antipsychotic medications. Some research suggests that lecithin may help reduce the symptoms of TD by increasing levels of acetylcholine, a neurotransmitter involved in motor control.

11. Helps with ulcerative colitis

Lecithin has been studied for its potential to improve symptoms of ulcerative colitis, an inflammatory bowel disease. It may protect the mucous lining of the colon, reducing inflammation and improving gut health.

Some studies have shown promising results, suggesting it could be a complementary treatment option for managing this condition. People with ulcerative colitis, in fact, have been found to have 70% less phosphatidylcholine than those without the condition.

12. May prevent or limit gallbladder disease

Lecithin helps break down fats, which may prevent the formation of gallstones and reduce the risk of gallbladder disease. By improving fat metabolism, it can aid in keeping the gallbladder functioning properly, reducing the risk of painful complications.

13. Speeds up wound healing

This natural substance’s ability to improve cell membrane integrity may contribute to faster wound healing. Some research suggests that lecithin enhances the repair of damaged tissues, promoting quicker recovery from injuries.

Risks, Side Effects and Interactions

While lecithin is generally considered safe, some potential risks and side effects should be noted:

1. Allergic Reactions: Those allergic to soy or eggs should avoid lecithin derived from these sources. Sunflower lecithin may be a suitable alternative.
2. Gastrointestinal Issues: Some people may experience mild digestive symptoms, such as diarrhea, nausea or abdominal pain when taking lecithin supplements.
3. Potential Drug Interactions: Supplements may interact with certain medications, particularly those affecting blood clotting or cholesterol levels. Always consult with your healthcare provider before starting lecithin supplements, especially if you are on any prescription drugs.
4. Overconsumption Concerns: Excessive intake could lead to side effects, such as headaches, dizziness or low blood pressure. It’s important to stick to recommended doses.

Food Sources

Lecithin can be found in a variety of foods, both plant-based and animal-based. Here are some common food sources:

• Egg Yolks: One of the most well-known sources, egg yolks are rich in this essential fatty substance.
• Soybeans: Soy lecithin is derived from soybeans, making them a natural source in both food form and as a processed supplement.
• Sunflower Seeds: These seeds are not only a great snack, but also a source of sunflower lecithin, which is becoming increasingly popular.
• Organ Meats: Liver, especially from beef or chicken, is a natural source, containing essential phospholipids.
• Peanuts: Peanuts contain this substance and can be a simple way to boost intake through everyday snacking.
• Legumes: Beans, lentils and other legumes also contain it, making them good plant-based sources.

Supplements and Dosage

Lecithin supplements come in several forms, including capsules, powders and granules. The recommended dosage varies depending on the intended use, but typical daily doses range from 1,200 mg to 2,400 mg.

Here are some key points to consider when taking these supplements:

• Purpose: For cholesterol reduction, higher doses may be required under a healthcare provider’s supervision. For general health benefits, lower doses are usually sufficient.
• Form: Powdered lecithin can be added to smoothies or foods, while capsules provide a more convenient option for regular supplementation.
• Consultation: Always consult your healthcare provider before beginning supplementation, particularly if you have underlying health conditions or are on medication.

Conclusion

• Lecithin is a versatile compound with a range of potential health benefits, from supporting heart and brain health to improving digestion and skin health.
• While generally safe for most people, it’s important to be mindful of potential allergies, side effects and drug interactions.
• Whether you choose to obtain it through foods or supplements, understanding its benefits and risks can help you make informed decisions about incorporating this natural substance into your wellness routine.

The post Lecithin Benefits the Heart, Brain, Gut, Skin & More appeared first on Dr. Axe.

Chronic inflammatory diseases are now considered the most significant cause of death worldwide. What is the fastest way to reduce inflammation in the body? Many experts believe the answer is improving your diet, specifically by including a wide variety of anti-inflammatory foods and anti-inflammatory drinks.

Anti-inflammatory drinks — such as teas, coffee and bone broth — have been included in nutrient-dense, traditional diets for centuries. These beverages were, and still are, considered to be tonics that support liver, heart, brain and digestive functions.

What Are Anti-Inflammatory Drinks?

Anti-inflammatory drinks are those made with healing ingredients that help to decrease chronic inflammation, which is considered slow, long-term inflammation lasting for prolonged periods of several months to years.

Inflammation is defined as “a localized physical condition in which part of the body becomes reddened, swollen, hot, and often painful, especially as a reaction to injury or infection.”

Acute/short-term inflammatory responses are normal and usually not harmful, but they can become problematic if they are ongoing and left untreated.

What causes chronic inflammation? It can be triggered by causes such as oxidative stress, mitochondrial dysfunction, increased production of free radicals, and high levels of uric acid crystals, lipoproteins and homocysteine.

Many of these causes can be traced back to eating a poor diet that’s lacking in key nutrients.

Research tells us that benefits of including anti-inflammatory drinks in your diet include:

• Decreased oxidative stress/free radical damage that leads to destruction of healthy cells
• Protection against heart disease, diabetes, metabolic syndrome and pulmonary diseases
• Improved digestion and gut health
• Protection against memory loss and cognitive decline
• Improved mood
• Decreased joint pain and flare-ups of rheumatoid and osteoarthritis symptoms
• Enhanced skin and eye health
• Reduced allergies

Best Anti-Inflammatory Drinks

Based on what we know from decades of research, a diet that helps fight disease is one that includes lots of whole and unprocessed anti-inflammatory foods— especially fresh vegetables, fruits, herbs, spices, seeds, nuts, teas, coffee and other plants, as well as quality proteins and oils.

While many adults struggle to find time to cook healthy, homemade meals each day, the good news is that you can reap the benefits of nutrient-rich foods by regularly drinking certain beverages, such as the following anti-inflammatory drinks.

1. Fresh juices and  herbal infusions

Short on time but in need of a real nutrient boost? Try consuming freshly made, cold-pressed juices daily, which are some of the most antioxidant-packed, anti-inflammatory tonics you can consume — not to mention that they keep you hydrated thanks to their high water content.

Proponents of fresh-squeezed juices say these drinks give them more energy, help with digestion, supply essential vitamins and minerals, and even assist in curbing sugar cravings.

When it comes to reducing various effects of aging, studies have found that anti-inflammatory juice drinks may help protect your vision, keep your skin healthy and promote cardiovascular health thanks to their supply of phytonutrients.

Some of the healthiest ingredients to look for in juices include greens like kale and spinach; celery, tart cherry and pomegranate juices; herbs such as parsley and turmeric; fresh ginger; beets; citrus fruits like oranges and lemons; and apple cider vinegar.

For the most benefits and least risk of spiking your blood sugar, stick to small servings of about four to eight ounces of fresh, unsweetened juice daily.

2. Fruit and vegetable smoothies (no sugar added)

Are fruits commonly found in smoothies, like berries and bananas, anti-inflammatory? Yes, considering they provide antioxidants, including flavonoids, essential vitamins and minerals, fiber, and more.

One of the most compelling reasons to regularly enjoy smoothies as opposed to juices is that they provide more dietary fiber, which is important for gut health, balancing blood sugar and maintaining healthy cholesterol levels.

Studies suggest that people who regularly include more high-fiber foods, such as fresh fruits and veggies, in their diets benefit from enhanced protection against certain chronic diseases, such as heart disease and metabolic syndrome.

Omega-3 fatty acids, monounsaturated fats, magnesium, vitamin E, vitamin C, vitamin A and polyphenol antioxidants are among those that top the list of anti-inflammatory compounds. You’ll find the greatest amounts of these nutrients in fruits/vegetables including avocado, berries, carrots, cocoa, flax and hemp seeds, and almonds, as well as superfood powders like spirulina, acai and camu camu powders.

3. Coffee

Is coffee nutrition actually anti-inflammatory? Experts relay that drinking “moderate amounts” of coffee daily — about two to three cups for most adults — can help to protect the brain, heart and other organs from inflammation and oxidative stress.

A 2017 meta-analyses focused on multiple health outcomes found that adults who regularly consumed caffeine from coffee experienced reduced risk of developing certain cancers and neurological, metabolic and liver conditions.

If you’re someone who suffers from mood-related issues, the addition of nutritious drinks and foods to your diet can be an effective way to help manage symptoms like fatigue and lack of motivation due to how inflammation can affect brain function.

Researchers credit antioxidants in coffee — such as theophylline, theobromine, chlorogenic acid (a powerful phenol), quinic acid, cafestol and kahweol — with these protective effects.

While drinking coffee is not only acceptable, but encouraged for your health, it’s important not to go overboard so you avoid caffeine overdose. You also want to avoid adding lots of sugar and creamer, which can cause calories to add up quickly.

4. Traditional teas

A large body of research demonstrates that compounds present in white, black and green tea leaves — such as polyphenols, catechins, theaflavins and EGCG — can lessen inflammation in the gastrointestinal tract and cardiovascular system, resulting in decreased risk for conditions like cardiovascular diseases, such as atherosclerosis, as well as diabetes.

Other research indicates anti-inflammatory teas may also be cancer-fighting drinks and may help protect against neurodegenerative problems and pulmonary diseases.

5. Herbal teas (caffeine-free)

We know that therapeutic compounds and volatile oils found in herbal teas — such as peppermint, chamomile, ginger, turmeric, guayusa and others — can offer benefits such as decreasing nausea, reducing bloating, controlling your appetite and calming your mind.

When you make herbal tea at home using therapeutic-grade essential oils, these drinks may help protect against formation of certain chronic diseases, too, such as those linked to cellular damage and inflammation in the gut.

6. Bone broth

Want to know how to reduce inflammation in your gut? You may want to start by consuming more bone broth, a traditional stock-like beverage made by simmering bones and connective tissues of animals with herbs and vegetables.

Bone broth is a great source of difficult-to-get amino acids like glycine, proline and arginine, which support gut, skin and joint health. Bone broth also supplies you with collagen and many important minerals.

Researchers from Harvard Health Publishing state, “Chicken soup may reduce inflammation. Laboratory tests of chicken soup determined that chicken soup inhibits the activity of neutrophils—white blood cells that are the ‘first responders’ of inflammation.”

There’s also evidence that bone broth helps increase the flow of mucus significantly better than other hot beverages, helping fight respiratory infections.

How much bone broth should you drink daily? Experts recommend aiming to have about eight to 16 ounces daily, any time of day that works best for you.

7. Apple cider vinegar tonics

Consumption of fermented, raw apple cider vinegar might help decrease occurrence of gastrointestinal complications like constipation, diarrhea and acid reflux, as well as help control your appetite and potentially reducing weight gain and high cholesterol.

These effects are due to apple cider vinegar‘s active ingredient called acetic acid, as well as enzymes and probiotic bacteria that form during the fermentation process.

How should you drink ACV? Work your way up to consuming one to two tablespoons per day, diluted with water or juice, before your biggest meals.

To improve the taste and nutrient content, try combining it with a bit of raw honey and lemon juice or adding it to green smoothies.

8. Ginger shots

Made with ginger and turmeric root, cayenne pepper, lemon juice, apple cider vinegar, and coconut water, ginger shots combine anti-inflammatory ingredients to provide a big boost to health. This immune-boosting drink can be made in a matter of minutes, giving you a nutrient boost that’s sure to give you an energy boost as well.

Risks, Side Effects and Drug Interactions

Now that you know which drinks to seek out, what about those you should avoid?

The same dietary advice you’re accustomed to hearing about applies to both foods and beverages in your diet: Avoid bottled, processed, sugary drinks and those made with difficult-to-pronounce chemicals and artificial sweeteners.

It’s especially wise to replace high-calorie drinks made with refined sugar with the beverages above, as frequent intake of sweetened beverages is associated with higher production of pro-inflammatory molecules and increased risk of diabetes, weight gain and even cancer.

While anti-inflammatory drinks offer many benefits for most adults, and children, too (depending on the kind), there are some beverages to avoid if you’re taking certain medications.

One example is juices/smoothies that include grapefruit juice or very high amounts of vitamin C from certain powdered fruits, which can potentially cause interactions with a number of drugs. Some examples include Warfarin, certain allergy medications, gastrointestinal meds, antidepressants, anti-cancer drugs and those used to manage kidney stones.

Coffee and caffeinated teas should also be avoided by most people with anxiety and heart palpitations and consumed in limited amounts by pregnant women.

Final Thoughts

• Consuming anti-inflammatory drinks and foods is an effective way to help promote digestive, heart, brain and liver health.
• Some of the best natural anti-inflammatory tonics to regularly include your diet are green juices and smoothies, coffee, traditional and herbal (caffeine-free) teas, bone broth, and apple cider vinegar drinks.
• Downing a homemade smoothie daily (as opposed to sugary, bottled types) is a convenient way to add more fruit, veggies and fiber to your diet, but fresh-pressed green juices supply you with antioxidants too.
• Stick to about 4 to 8 ounces of juice daily, several cups of tea, and 3-4 cups of coffee or less.

The post 8 Best Anti-Inflammatory Drinks appeared first on Dr. Axe.

Quite often, the simplest foods can have the biggest impact on our health. I’ve certainly found that’s the case with benefit-rich bone broth, which is why I love trying different bone broth recipes.

This nutritious liquid is one of my favorite ancient foods and contains incredible stuff that can benefit just about anyone, but truthfully, it can be time-consuming to prepare, which often keeps people from consuming it regularly.

Luckily, there are also supplements on the market that provide protein powder made from bone broth, a way to enjoy the benefits of bone broth without spending all your time in the kitchen. This type of protein powder can be a versatile way to harness bone broth’s benefits in a huge number of delicious bone broth recipes.

101 Bone Broth Recipes

What’s the sense of trying protein powder made from bone broth if you’ll just make the same one or two bone broth recipes all the time? Even the healthiest eaters are likely to get bored with that!

You’re in luck, though. I’ve gathered 101 delicious bone broth recipes to use your favorite bone broth-derived protein in. From soups and smoothies to baked treats and even burgers, here’s how to make it an exciting ingredient in your lifestyle with these bone broth recipes.

Baked Treats

For many of these items, there are specific flavors of protein powder that work best — most of the recipes will specify their protein powder recommendations, but in a pinch, a pure, “unflavored” version will work, too.

Use just like you would a normal protein powder in these bone broth recipes.

1. Baked Chocolate Protein Donut Holes

These chocolate holes are more similar to a cake in texture than your average doughnut, but they taste so good, who cares? If you want more of a banana flavor, I recommend using mashed banana as your sweetener.

If not, sub coconut sugar or applesauce to sweeten these up without refined sugar.

Photo: I Heart Vegetables

2. Banana Bread Protein Muffins

3. Blueberry Cheesecake Protein Bread

This cheesecake bread feels totally decadent, but with ingredients like almond meal flour, oat flour and almond milk, you can feel good about chowing down on this. I love that this high-protein, bone broth recipe is gluten-free, too!

Photo: Protein Treats

4. Breakfast Pumpkin Cookies

5. Carrot Cake Muffins

6. Baked Oatmeal Protein Muffins

7. Chocolate Chip Protein Banana Muffins

8. Cinnamon Roll Protein Muffin

9. Clean Eating Protein Donuts

Who knew that doughnuts would go so well with bone broth? I love the addition of honey and coconut oil in this version and all of the different flavor combos — who wouldn’t love apple spice or chocolate coconut?

Photo: The Clean Eating Couple

10. Dark Chocolate Protein Truffles

11. Grain-Free Chocolate Chip Peanut Butter Zucchini Bread

12. Healthy Cinnamon Roll Waffles

13. High-Protein Double Chocolate Muffins

Not only are these muffins double chocolate, but they’re gluten-free, made only with natural ingredients and just 86 calories each. These would make great mid-afternoon snacks or a light dessert.

Photo: Foodie Fiasco

14. Low-Carb Waffles

15. No-Bake Brownie Batter Truffles

16. Protein Banana Bread

17. Pumpkin Chocolate Chip Oat Protein Muffins

You can never have too much pumpkin, right? These are spiced with the pumpkin flavor trifecta of cinnamon, ginger and cloves and made light and fluffy thanks to the Greek yogurt (even more protein!) and applesauce.

Pack these for the children, or enjoy yourself.

Photo: Ambitious Kitchen

18. Pumpkin Protein Muffins

19. Vanilla Chip Protein Snack Cake

20. Vanilla Protein Cupcakes with a Maple Protein Glaze

21. Vanilla Protein Cake

22. Vegan Chocolate Orange Mini Protein Cheesecakes

Soaked cashews are the secret to these vegan-friendly cheesecakes. Pitted dates, cocoa powder and dark chocolate make up the chocolate base for extra yum.

Topped with crushed pistachios and orange zest, you won’t be able to have just one.

Photo: Nutritionist in the Kitchen

23. Zucchini Banana Bread with Protein

24. Zucchini Walnut Spice Muffins

Breakfast Items

Kick off your day with these tasty protein powder recipes (featuring bone broth!). Though they’re all meant for breakfast, you’ll love these bone broth recipes anytime of the day.

25. Chocolate Chia Protein Pudding

With only four ingredients, you can whip up recipe in no time. Because the chia seeds need about 20 minutes to thicken up, this is a terrific breakfast to make the night before and stick in the refrigerator for a hassle-free morning.

Photo: Protein Cakery

26. Chocolate Protein Overnight Oats

27. Chocolate Protein Pancakes

28. Protein Pancakes

29. Pumpkin Peanut Butter Oat Squares

30. Pumpkin Pie Overnight Oats

31. Strawberry Shortcake Protein Overnight Oatmeal

32. Veggie Frittata

Protein Bars

Protein bars might be the most obvious choice for a protein powder recipe, but these bone broth recipes are anything but ordinary. These portable foods are perfect for tossing into your gym bag and having as a post-workout snack or packing for road trips.

33. Almond Butter Banana Protein Balls

34. Almond Fudge Protein Bars

35. Blueberry Macadamia Bar

36. Chocolate Coconut Protein Bars

37. Cinnamon Vanilla Breakfast Protein Bites

38. Black Bean Brownie Bars

39. Peanut Butter Protein Bars

40. Lemon Protein Bars

These taste so much like dessert, you’d be forgiven for thinking they’re unhealthy. Luckily, these taste great and are great for you as well, and you can add bone broth powder to this mix.

Photo: Dr. Axe

41. No-Bake Banana Bread Protein Bars

42. No-Bake Chocolate Peanut Butter Protein Bars

43. No-Bake Peanut Butter Cup Protein Bars

44. No-Bake Protein Bars

45. No-Bake Workout Bars

46. Pucker Up Lemon Coconut Protein Bars

These delightful little bars will help keep you full for hours. They’re packed with coconut flour, almond meal, chia seeds and eggs, so you’ll definitely feel satiated for longer.

The vegan and Paleo options are a nice touch, too!

Photo: OmNomAlly

47. Pumpkin Protein Bars

48. Sweet Potato Protein Bars

Smoothies and Shakes

Perhaps the most natural concepts for bone broth recipes are smoothies and shakes. Often, you can simply replace your favorite whey protein or vegan protein for protein made from bone broth and have a very similar tasting smoothie/shake.

49. Almond Coconut Mocha Protein Smoothie

Add protein powder made from bone broth to your morning coffee for a real jolt of energy and health. I love that this drink sounds like something you’d pay big money for at a cafe, but you can blend it up right at home.

I would just skip the sugar, however, or use a natural sweetener as a replacement. A coffee-flavored protein powder would work nicely here, too.

Photo: The Gold Lining Girl

50. Almond Joy Protein Shake

51. Apple Pie Smoothie with Protein Boost

52. Chocolate Cake Batter Protein Smoothie

53. Pineapple Smoothie

54. Blueberry Cheesecake Breakfast Protein Shake

This shake looks too good to eat — almost. Add a scoop of your favorite protein powder (I’d choose a vanilla-flavored one) to this tasty shake for a healthy treat anytime of day.

Photo: Cooking Classy

55. Blueberry Kale Smoothie

56. Brownie Batter Protein Shake

57. Cake Batter Protein Shake

58. Chocolate Mocha Protein Shake

59. Coconut Cream Pie Protein Shake

60. Coffee Protein Shake

61. Detox Smoothie Recipe

62. Omega Blueberry Smoothie

63. Key Lime Pie Protein Smoothie

64. Low-Carb Mint Chip Protein Shake

Though it looks perfect for St. Patrick’s Day, this shake is a good choice year-round. It’s super creamy thanks to the avocado and gets that minty taste from peppermint extract.

This shake is hearty enough to replace a meal.

Photo: Always Order Dessert

65. Orange Dream Protein Smoothie

66. Orange Protein Shake

67. Peaches and Cream Protein Smoothie

68. Peanut Butter Banana Smoothie

69. Peanut Butter Cup Protein Shake

70. Protein Mocha Fudge Smoothie

71. Strawberry Oatmeal Protein Smoothie

72. Mixed Berry Bone Broth Smoothie

73. Pumpkin Spice Protein Shake

74. Smoothie Booster

75. Strawberry Coconut Protein Shake

Not only will this shake help you feel like you’re in the tropics, but it’s also deliciously easy to whip up. Frozen strawberries and bananas give this a frosty feel and make it easy to prepare whether or not you have fresh fruit in the house.

Add a splash of coconut milk, protein powder and coconut flakes, and you have an easy, breezy protein-rich breakfast.

Photo: Jennifer Meyering

76. Superhuman Shake

77. Blueberry Almond Butter Smoothie

78. Vanilla Chai Protein Shake

I love that this chai-inspired shake provides all the flavors of that tasty spice without the added sugar and nasties that come with most coffee shop versions. Take this drink on the go for a portable pick-me-up.

Photo: Tastes of Lizzy T’s

Soups

Why yes, you can use protein powder made from bone broth in soups, too! Mix one scoop of the powder with 12 ounces of water to make up 1.5 cups of broth to use in your favorite soup recipes.

79. Acorn Squash Soup

80. Anti-Inflammatory Sweet Potato Soup

81. Avgolemono Soup

82. Black Bean Soup

This black bean soup is crazy simple to make and packs a lot of flavor in each bowl. Throw all the ingredients in a blender, then heat on the stove — that’s all there is to it.

Along with protein, this bone broth-rich soup is also full of fiber, courtesy of the beans.

Photo: Bariatric Eating

83. Chickpea, Sweet Potato and Kale Soup

84. Coconut Curry Pumpkin Soup

85. Creamy Broccoli Soup

By using kefir, not only is this soup rich in protein and super creamy, but it also gets an extra probiotics boost. I love the combo of broccoli and kale for extra green goodness and just enough cheddar to break it all up.

86. Curried Cauliflower Soup

87. Thai Ginger Coconug Soup

88. Meatball Soup

Any recipe that includes meatballs is a winner in my book, and this soup is no different. I love the variety of ingredients, like chopped sweet potato and green beans, and that this soup is infused with flavor after just 20 minutes on the stove.

It’s a healthy, hearty bone broth recipe that’s perfect for colder months.

Photo: Dr. Axe

89. Miso Soup

90. Mushroom Soup

91. French Onion Soup

92. Pho Recipe

93. Potato Leek Soup

94. Split Pea Soup

95. Thai Coconut Chicken Soup

This soup looks and tastes like a restaurant-quality dish, but it’s actually quite easy to pull together. Ginger and lemongrass are steeped right into the broth, adding their medicinal properties to this soup, while coconut milk makes it nice and creamy.

Serve this when you really want to wow someone!

Photo: Dr. Axe

96. Turkey Meatball Soup

97. Tuscan White Bean Soup

98. Roasted Garlic and Sweet Potato Soup

Protein Burgers

99. OMG Vegan Protein Burgers

No more vegetarian burgers with ingredients you can’t pronounce or haven’t heard of. Made from only chickpeas, walnuts, leeks and sprouted flour, these veggie patties are satisfying and delicious.

Of course, bone broth is not vegetarian, so if you’re sticking to a vegetarian or vegan diet, go for a plant-based protein powder.

Photo: Copy Me That

100. Veggie Protein Burger

101. Black Bean Protein Burgers

The post 101 Bone Broth Recipes — Soups, Smoothies, Baked Treats + More appeared first on Dr. Axe.

The appearance of hair plays an important role in people’s physical appearance and self-perception, so it can be devastating to experience hair loss, especially when there doesn’t seem to be anything you can do about it. But did you know that there are supplements and vitamins for hair growth?

In fact, poor nutrition, including vitamin deficiencies, is a major factor of hair loss.

These supplements and vitamins for hair growth are natural hair loss remedies that work to fix the root of the problem, like regulating your hormone levels or fighting oxidative stress that increases with age.

Fewer than 45 percent of women go through life with a full head of hair while a majority of men go through some type of hair loss in their lifetimes.

The hair care industry knows that consumers have a great desire to look youthful now more than ever so it constantly delivers new products that promise to promote hair growth.

Before you spend your money on yet another product that may leave you disappointed, try using these supplements and vitamins for hair growth first.

Vitamins for Hair Growth

The truth is that hair loss is a complex process that involves various genetic, hormonal and environmental mechanisms.

Just like our skin, the hair follicle is subject to intrinsic and extrinsic aging. Intrinsic factors include our genetic and epigenetic mechanisms, and extrinsic factors include smoking and UV radiation.

Sometimes hair loss is due to a vitamin deficiency too. Luckily, a deficiency can be corrected by adding vitamin-rich foods to your diet or using supplementation.

Some vitamins have antioxidant properties that help fight the extrinsic factors of hair loss, and some vitamins help the body balance hormone levels, another factor that stops hair growth.

If you’re wonder how to thicken hair naturally, the following supplements and vitamins for hair growth can help.

1. Fish oil

Oils rich in different fatty acid species have been used extensively in both animal and human studies to evaluate the effects on skin and hair health. Omega-3 fats nourish the hair, support hair thickening and reduce inflammation that can lead to hair loss, which is why fish oil benefits hair and is one of the top supplements for hair growth.

A 2015 study published in the Journal of Cosmetic Dermatology evaluated the effects of a six-month supplementation with omega-3, omega-6 and antioxidants on hair loss. In the randomized, comparative study, 120 healthy female subjects with female pattern hair loss participated.

The primary endpoint was the change in hair density evaluated on standardized photographs, and the secondary endpoint included changes in active hair follicle percentage and diameter distribution of hair growth.

After six months of treatment, photograph assessment demonstrated a superior improvement in the supplemented group. Hair growth increased compared to the control group, and 89.9 percent of the participants reported a reduction in hair loss, as well as an improvement in hair diameter (86 percent) and hair density (87 percent).

Eat omega-3 foods like salmon, mackerel, tuna, white fish, sardines, egg yolks, walnuts, hemp seeds and natto to reduce inflammation and balance hormones. If you don’t eat enough omega-3 foods, take one to two capsules or one tablespoon of a top-notch fish oil supplement to help reduce inflammation that causes hair disorders.

If you already take blood-thinning medications, including aspirin, speak to your healthcare provider before using fish oil because it may increase bleeding.

2. Zinc

Oral zinc compounds have been used for decades for treating disorders such as telogen effluvium and alopecia areata, forms of hair loss, because zinc benefits hair follicle health. Zinc is an essential co-factor for multiple enzymes and is involved with important functional activities in the hair follicle.

Zinc is also a potent inhibitor of hair follicle regression, and it accelerates hair follicle recovery. Studies suggest that some alopecia areata patients have zinc deficiency, and oral zinc sulfate therapy serves as an effective treatment.

In a 2013 study, researchers evaluated the role of zinc status in each of the four types of hair loss, including alopecia areata, male pattern hair loss, female pattern hair loss and telogen effluvium. In all of the hair loss patients, the mean serum zinc was significantly lower than the control group.

The analysis of each group showed that all groups of hair loss had statistically lower zinc concentration, especially the alopecia areata group. The data led to the hypothesis of zinc metabolism disturbances playing a key role in hair loss.

A 2009 study published in Annals of Dermatology evaluated the therapeutic effects of oral zinc supplementation for 12 weeks in 15 alopecia areata patients who had low serum zinc levels. Oral zinc gluconate (50 milligrams) supplementation was given to alopecia areata patients without any other treatment.

The serum zinc levels were measured before and after zinc supplementation, and then a four-point scale of hair regrowth was used to evaluate the therapeutic effect.

After the therapy, the serum zinc levels increased significantly, and positive therapeutic effects were observed for nine out of 15 patients (66.7 percent). The researchers concluded that zinc supplementation needs to be given to the alopecia areata patients who have low serum zinc levels, and it could even become an adjuvant therapy for patients who didn’t experience results when using traditional therapeutic methods, which is why zinc is one of the most important minerals for hair growth.

3. B-complex vitamin (biotin and B5)

Biotin and pantothenic acid (vitamin B5) have been used as alternative treatments for hair loss, and they’ve proved to be important vitamins for hair growth. Biotin benefits hair by rebuilding hair shingles that have been damaged from over-shampooing, exposure to the sun, blow-drying and ironing.

Vitamin B5 supports the adrenal glands, which helps stimulate hair growth.

A 2011 study published in the British Journal of Dermatology examined the ability of a leave-on combination including panthenol, the alcohol analog of pantothenic acid, to affect the diameter and behavior of individual terminal scalp hair fibers. The treatment significantly increased the diameter of individual, existing terminal scalp fibers.

It also thickened hair fibers and increased the pliability, giving the hairs better ability to withstand force without breaking.

A major sign of a biotin deficiency is hair loss. A deficiency can be caused by smoking, impaired liver function or even pregnancy.

Research suggests that a substantial number of women develop a biotin deficiency during normal pregnancy because the rapidly dividing cells of the developing fetus require biotin for synthesis of essential carboxylases and histone biotinylation. Researchers conclude that signifiant alternations in markers of biotin metabolism during pregnancy and breastfeeding suggest that biotin intakes exceed current recommendations in order to meet the demands of these reproductive states.

To reverse hair loss and increase hair strength, take one B-complex vitamin tablet daily or take biotin and vitamin B5 separately. Eating biotin and vitamin B5 foods, such as eggs, beef, chicken, avocado, legumes, nuts and potatoes, also helps you to avoid a deficiency and aid hair growth.

4. Vitamin C

Experimental evidence suggests that oxidative stress plays a major role in the aging process. Reactive oxygen species or free radicals are highly reactive molecules that can directly damage cellular structural membranes, lipids, proteins and DNA.

With age, the production of free radicals increases and the amount of antioxidative enzymes that defend the body decrease, leading to the damage of cellular structures and the aging of hair. By working as an antioxidant, vitamin C fights oxidative stress that contributes to hair graying and hair loss.

To fight free radical damage and protect the hair from aging, fill up on vitamin C foods like oranges, red peppers, kale, Brussels sprouts, broccoli, strawberries, grapefruit and kiwi. If you need supplementation, take 500–1,000 milligrams of vitamin C twice daily as an antioxidant.

5. Iron

Several studies have examined the relationship between iron deficiency and hair loss, and some suggest that iron deficiency may be related to alopecia areata, androgenetic alopecia, telogen effluvium and diffuse hair loss.

Researchers at Tehran University of Medical Sciences in Iran studied the relationship between iron body status and different types of hair loss. They conducted an analytical case-control study to assess whether diffuse telogen hair loss in women between the ages of 15 and 45 is associated with iron deficiency — 30 women with documented telogen hair loss were compared with 30 women without hair loss.

The researchers found that of the nine patients with iron deficiency anemia, eight had telogen hair loss. The mean ferritin (a protein in the body that binds to iron) level was statistically significantly lower in patients with diffuse telogen hair loss than in subjects without hair loss.

The study suggests that women with an iron deficiency are at a higher risk of hair loss, and serum ferritin levels below or equal to 30 milligrams/milliliter are strongly associated with telogen hair loss.

To boost hair growth, add iron-rich foods into your diet every day. Eat plenty of spinach, Swiss chard, collard greens, egg yolks, beef steak, navy beans and black beans.

Because an iron deficiency may lead to hair loss, ensure that you get your daily recommended amount by eating plenty of iron-rich foods and taking a daily multivitamin.

However, be wary of excessive iron supplementation. It can cause iron overload and should be avoided.

Patients who don’t respond to iron replacement therapy should undergo additional testing to identify other underlying causes of iron deficiency and hair loss.

6. Vitamin D

Hair follicles are highly sensitive to hormones, and vitamin D is a hormone that plays an important role in calcium homeostasis, immune regulation and cell growth differentiation. In the scientific world, it’s well-known that alopecia areata is commonly found in patients with vitamin D deficiency, vitamin D-resistant rickets or vitamin D receptor mutation.

Research suggests that insufficient levels of vitamin D have been implicated in a variety of autoimmune diseases, including alopecia areata.

A cross-sectional study involving 86 patients with alopecia areata, 44 patients with vitiligo and 58 healthy controls was conducted. Serum 25-hydroxyvitamin vitamin D levels in patients with alopecia areata were significantly lower than those of the patients with vitiligo and the healthy controls.

Furthermore, a significant inverse correlation was found between disease severity and serum 25(OH)D levels in patients with alopecia.

Researchers concluded that screening patients with alopecia areata for vitamin D deficiencies seems to be of value for the possibility of supplementing these patients with vitamin D.

Direct sun exposure is the best way to absorb vitamin D — plus you can detox your body with the sun. Sit in the sun for roughly 10–15 minutes to absorb about 10,000 units of natural vitamin D.

Topical application of vitamin D might also play a role in the restoration of hair cycle dysfunction in patients with alopecia areata. To increase your vitamin D levels with food sources, eat vitamin D-rich foods like halibut, mackerel, eel, salmon, whitefish, swordfish, maitake mushrooms and portobella mushrooms.

7. Saw palmetto

Saw palmetto is a plant extract known for its role in blocking dihydrotestosterone (DHT), a hormone associated with hair loss, particularly in men.

Research suggests that saw palmetto may help reduce hair thinning and promote hair growth by inhibiting DHT production. It is often used in natural remedies for androgenic alopecia (male and female pattern baldness).

A 16-week randomized, placebo-controlled study published in 2023 had 80 healthy subjects (male and female) aged 18–50 randomly allocated to receive either a saw palmetto capsule, topical formulation or a placebo. Both the oral and topical formulations lowered hair fall by up to 29% and 22.19%, respectively, and hair density actually increased by 5.17% and 7.61% in the oral and topical treatment groups, respectively.

DHT was markedly reduced in the oral saw palmetto group.

8. Ashwagandha

Ashwagandha is an adaptogenic herb that helps the body cope with stress, one of the leading causes of hair loss. By balancing cortisol levels, ashwagandha may prevent stress-related hair thinning.

Additionally, it supports overall scalp health by improving blood circulation and reducing inflammation, promoting a healthier environment for hair growth.

In fact, a 2023 prospective, double-blind, randomized, parallel, placebo-controlled study published in the Journal of Ayurveda and Integrative Medicine found that an ashwagandha extract “improved hair growth and hair health indicators,” particularly enhancing hair density, growth and thickness compared to a placebo in healthy adults aged 18 to 45.

9. Tocotrienol

Tocotrienols are a form of vitamin E with potent antioxidant properties. Studies show that tocotrienols can help reduce oxidative stress in the scalp, which can contribute to hair loss.

By protecting the hair follicles from free radical damage, tocotrienols may support stronger, healthier hair growth.

One study even found that tocotrienol supplementation led to a 34.5% increase in the number of hairs compared to a control group after eight months, which actually saw a 0.1% decrease in number of hairs.

10. Curcumin

Curcumin, the active compound in turmeric, is known for its anti-inflammatory and antioxidant effects. It helps combat oxidative stress and inflammation, which can damage hair follicles and inhibit growth.

Curcumin has also been linked to improved circulation, providing the scalp with more nutrients that support healthy hair growth.

Researchers even experimented with a “curcumin-zinc framework encapsulated microneedle patch” to see if it could promote hair growth.

They found that this microneedling approach, which included two of the top supplements and vitamins for hair growth, led to the following:

“In vitro, ZnMOF significantly improved the viability of DPCs against the excess reactive oxygen species (ROS) and inhibited the apoptosis induced by zinc deficiency. In addition, it also reversed the inhibitory effects of dihydrotestosterone (DHT) infiltration. Moreover, the ZnMOF-MN treatment has been proved to accelerate wound healing and increase hair follicles in wound healing models, and improved the hair regrowth in AGA animal models.”

Ultimately, the researchers concluded that this “treatment is a comprehensive solution with excellent therapeutic efficacy and patient-friendly features for promoting hair growth under various clinical conditions.”

11. Collagen

Collagen is an essential protein that helps maintain the structure and strength of hair. As we age, collagen production decreases, which can lead to brittle, thinning hair.

Supplementing with collagen can support hair growth by providing the necessary amino acids for building hair proteins and strengthening hair follicles.

12. Vitamin A

Vitamin A is essential for cell growth, including hair cells. It helps the scalp produce sebum, an oily substance that keeps the scalp hydrated and promotes healthy hair.

However, it’s important to maintain the right balance, as too much vitamin A can actually lead to hair loss.

13. Protein

Hair is primarily made of a protein called keratin. Ensuring you have adequate protein intake is crucial for hair strength and growth.

A deficiency in protein can lead to brittle, weak hair that is more prone to breakage. Eating a protein-rich diet or supplementing with protein can help ensure hair has the building blocks it needs for growth.

14. Iodine

Iodine plays a critical role in thyroid function, and an underactive thyroid can lead to hair thinning and hair loss. Ensuring adequate iodine intake supports thyroid health, which in turn helps maintain healthy hair growth.

A deficiency in iodine can lead to hair becoming dry, brittle and more prone to shedding.

15. Folic acid

Folic acid, a B vitamin, is vital for cell division and the production of red blood cells. It helps deliver oxygen and nutrients to the scalp and hair follicles, promoting healthy hair growth.

Folic acid deficiencies can result in hair thinning and even hair loss, so ensuring you get enough of this vitamin is crucial for maintaining strong, healthy hair.

What Stops Hair Growth?

Hair is considered to be a major component of an individual’s general appearance, and the psychological impact of hair loss results in detrimental changes in self-esteem and self-worth. It also affects a large number of people, as up to 50 percent of men are affected by genetic hair loss by the age of 50.

In women, the major cause of hair loss before the age of 50 is nutritional. The main cause of hair loss for women appears to be depleted iron stores, but corrections of these imbalances can stop the excessive hair loss within a few months.

Factors that inhibit hair growth include:

• Poor nutrition
• Hormonal changes
• Family history
• Medications
• Radiation therapy
• Pregnancy
• Thyroid disorders
• Anemia
• Autoimmune diseases
• Polycystic ovary syndrome
• Skin conditions (such as psoriasis and seborrheic dermatitis)
• Stress
• Dramatic weight loss
• Physical trauma

By getting more of the supplements, minerals and vitamins for hair growth mentioned above, however, you can help slow hair thinning and actual promote hair growth.

Final Thoughts

• A major contributor to hair loss is poor nutrition, resulting in vitamin deficiencies.
• Studies show that women with an iron deficiency are at a higher risk of hair loss, and serum ferritin levels below or equal to 30 milligrams/milliliter are strongly associated with telogen hair loss. Low serum zinc levels have also been linked to alopecia areata cases.
• Oils rich in different fatty acid species — castor oil also can help hair growth — have been used extensively in both animal and human studies to evaluate the effects on skin and hair health, while there is strong evidence that supports certain supplements and vitamins for hair growth.
• Free radical damage can cause hair aging, and vitamin C can help protect the scalp and fair follicles from this major hair growth inhibitor.
• Biotin and pantothenic acid (vitamin B5) have been used as alternative treatments for hair loss. Biotin rebuilds hair shingles, and vitamin B5 supports the adrenal glands, making them important vitamins for hair growth.
• Research suggests that insufficient levels of vitamin D have been implicated in a variety of autoimmune diseases, including alopecia areata, which is why vitamin D is among the top vitamins for hair growth.
• The top supplements, minerals and vitamins for hair growth include fish oil, zinc, B vitamins, vitamin C, iron, vitamin D, saw palmetto, ashwagandha, vitamin E, curcumin, collagen, vitamin A, protein and iodine.

The post Best Supplements, Minerals & Vitamins for Hair Growth appeared first on Dr. Axe.

Tiny but incredibly potent, most people are completely unaware of the existence of the PQQ (pyrroloquinoline quinone) supplement, let alone the myriad of health benefits that it can provide. Besides bumping up energy levels, preliminary research suggests that this compound could also aid in disease prevention, reduce oxidative stress and even act as a natural sleep aid.

In fact, a 2021 Biomolecules study showed that pyrroloquinoline quinone was more than an antioxidant and had strong potential as a therapeutic nutraceutical. In fact, research indicated that PQQ may serve as an essential vitamin-like factor.

Available at health stores and pharmacies across the globe in supplement form, PQQ can also be found in right on your plate in some of the foods you may already regularly enjoy.

Here’s what you need to know about this health-promoting compound, plus how you can get more of it in your diet.

What Is PQQ?

Pyrroloquinoline quinone, also known as PQQ, is a compound found naturally in the soil and certain foods that is believed to help aid in the formation of new mitochondria cells. It’s also produced naturally in your body from other amino acids and found in your tissues and bodily fluids.

PQQ was originally isolated in 1979 and was found to be a cofactor for many enzymatic reactions in bacteria. Researchers later began conducting experiments on pigs and discovered that PQQ had a similar role in many different mammals. Animal studies later revealed that a deficiency in PQQ can impair growth and reproduction in rats.

Found naturally in human breast milk as well as tissues, bodily fluids and certain types of food, humans are also able to synthesize a small amount of PQQ from amino acids in the body. PQQ is considered a non-vitamin growth factor, which is why it’s so critical for growth and development.

PQQ can bring some serious benefits when it comes to your energy, as the mitochondria acts as the battery of the cell and is responsible for generating power. In fact, you can often find PQQ and CoQ10 combined in supplements that are aimed at amping up energy levels and extending the life span.

PQQ also has antioxidant properties, and taking a PQQ supplement is believed to help reduce inflammation, boost brain power and even lower cholesterol levels — as well as provide a host of other powerful health benefits.

Benefits

1. Relieves inflammation

Acute inflammation is a normal response by the immune system that helps fight off foreign invaders and reduce the risk of infection. Chronic inflammation, on the other hand, can have a detrimental effect on health. In fact, it’s believed that inflammation is at the root of disease and may contribute to chronic conditions like cancer, heart disease and diabetes.

PQQ has antioxidant properties that can help neutralize harmful free radicals to prevent cell damage and inflammation. In fact, research published in the Journal of Nutritional Biochemistry showed that PQQ supplementation resulted in significant decreases in many markers of inflammation after just three days.

In the studies, five men and five women drank a fruit-flavored beverage that was supplemented with PQQ, resulting in potential changes in antioxidant potential.

2. Enhances brain function

Although many people start taking a PQQ supplement looking to fight fatigue and kick up energy levels, some research has found that PQQ may actually have a beneficial effect on brain power as well.

A 2016 study found that PQQ was able to increase blood flow to the brain, which could help protect against cognitive decline and dementia in the elderly. In the randomized, placebo-controlled, double-blind study, conducted in Japan, 41 healthy elderly people were either given an oral PQQ supplement or a placebo for 12 weeks. The researchers ultimately concluded that “the results suggest that PQQ can prevent reduction of brain function in aged persons, especially in attention and working memory.”

Similarly, an animal study published in the Journal of Clinical Biochemistry and Nutrition showed that PQQ helped prevent neurodegeneration and improved memory in rats thanks to its ability to decrease oxidative damage in the cells.

3. Reduces oxidative stress

PQQ has powerful antioxidant properties, which can help protect the cells from oxidative stress and damage caused by the buildup of harmful free radicals. This could have far-reaching benefits, as studies show that antioxidants play a central role in health and disease.

Multiple studies have confirmed the ability of PQQ to protect against oxidative stress. One test-tube study from Hokkaido University in Japan showed that PQQ helped prevent the death of neuron cells caused by oxidative stress, which could potentially benefit neurological disorders like Parkinson’s disease.

Another animal study found that PQQ could reduce the risk of osteoporosis by inhibiting DNA damage, reducing cell death and blocking oxidative stress in mice.

4. May extend life span

Impressively, some studies have actually found that taking a PQQ supplement may have benefits beyond brain health, disease prevention and energy production. In fact, promising new research shows that PQQ could even act as a life extender to help you live longer.

PQQ is integral to the function of the mitochondria, which may be involved in controlling both longevity and the aging process. One animal study published in Experimental Gerontology found that supplementation with PQQ was able to reduce oxidative stress and increase longevity in roundworms.

Keep in mind, though, that current research is limited to test-tube and animal studies, and more studies are needed to evaluate the effects of PQQ on longevity in humans.

5. Promotes mitochondrial function

One of the primary benefits of PQQ is its effect on the mitochondria, which is the organelle that provides energy to the cells. In fact, it’s often combined with other energy-enhancing compounds like CoQ10 to help enhance mitochondrial health.

It works by stimulating mitochondrial biogenesis, or the production of new mitochondrial cells. According to an animal study published in PLoS One, a deficiency in PQQ can actually impair mitochondrial function.

Symptoms of mitochondrial dysfunction can include decreased growth, muscle weakness, neurological problems, gastrointestinal issues and an increased risk of infection.

6. Decreases cholesterol

Cholesterol is a waxy substance found throughout the body that is absolutely essential to health. It makes up the foundation of your cell membranes and is used for the production of hormones, fat-soluble vitamins and bile acids. However, having too much cholesterol can start to clog up your blood vessels, forcing your heart to work harder to pump blood and increasing your risk of heart attack and stroke.

Some studies suggest that taking a PQQ supplement could help keep your cholesterol levels in check to reduce your risk of heart disease. A study out of Japan, for example, showed that supplementing with pyrroloquinoline quinone disodium salt significantly lowered levels of bad LDL cholesterol in 29 adults.

7. Improves sleep

If you’re constantly waking up and still feeling totally drained, PQQ may be able to help. Not only has it been shown to improve sleep quality, but it may also help you fall asleep and stay asleep for longer.

In one study published in Functional Foods in Health & Disease, taking PQQ for eight weeks improved multiple measures of sleep quality, including sleep duration, sleepiness at awakening and the amount of time it took to sleep, in 17 adults.

PQQ Foods and Sources

Although PQQ is available in supplement form to get in a quick and concentrated dose, you can also get pyrroloquinoline quinone from natural food sources. It’s found in most foods but is especially high in certain types of fruits and vegetables, as well as some fermented foods like natto and miso.

Here are some of the best sources of PQQ that you should consider adding to your diet:

• Natto
• Parsley
• Green pepper
• Kiwi
• Papaya
• Spinach
• Fava bean
• Carrot
• Miso
• Potato
• Sweet potato
• Cabbage
• Banana
• Tomato
• Egg yolk
• Orange
• Celery

Recommended Dosage

If you’re looking to enhance your health, prevent chronic disease and increase your energy levels, upping your intake of PQQ may help. The easiest way is to add more PQQ-rich foods like natto, kiwi and parsley into the mix. If you want to kick up your PQQ intake even more, you can also consider taking a supplement.

To find the best PQQ supplement, be sure to buy from a trusted and reputable brand and opt for a product that is extracted from fermented bacteria over types that have been synthetically produced in a lab.

Note that there is no set PQQ dosage as of yet, but some studies indicate that it can be beneficial in doses as low as two milligrams. Most supplements, however, are found in dosages between 20–40 milligrams, which is generally considered safe and effective for most people. Start at the lower end of the spectrum, and increase your dosage slowly to assess your tolerance. Of course, first discuss with your healthcare professional.

High doses of PQQ have been shown to cause negative side effects in animal studies, with one study showing that 11.5 milligrams per kilogram of body weight had toxic effects on the kidneys in rats. Avoid taking extremely high doses to prevent potential adverse health consequences.

Risk Factors and Side Effects

If consuming PQQ from food sources, there is minimal risk of negative side effects. If taking a PQQ supplement, on the other hand, there are some potential PQQ side effects that need to be considered.

First of all, PQQ supplements have not been studied in women who are pregnant or breastfeeding. It’s best to stay on the safe side and stick to food sources of PQQ rather than supplements to prevent negative symptoms.

The most commonly reported PQQ side effects include headaches, drowsiness and fatigue. Extremely high doses of PQQ can also be dangerous and have actually been associated with some serious and potentially life-threatening effects on health.

To minimize the risk of side effects, it’s best to use only the recommended dosage. If you do experience any PQQ side effects, decrease your usage and consult with your healthcare professional if symptoms persist.

Conclusions

• Pyrroloquinoline quinone, or PQQ, is a type of non-vitamin growth factor found naturally in the soil and certain foods. It’s also produced in the body and is found in human tissue.
• It works by promoting the synthesis of new mitochondrial cells, which help provide energy to your cells.
• PQQ has been shown in human, test-tube and animal studies to potentially improve sleep, lower cholesterol levels, reduce oxidative stress, extend life span, boost brain function and relieve inflammation.
• Some of the best natural sources of PQQ include natto, kiwi, parsley, green peppers, papaya and spinach, along with an assortment of other fruits and vegetables. It’s also available in supplement form.
• For best results, try upping your intake of whole foods that are rich in PQQ to enhance the health of your mitochondria and take advantage of the many benefits of PQQ.

The post PQQ Supplement: Brain-Boosting, Life-Extending Benefits? appeared first on Dr. Axe.

Whether you’re replenishing after a workout, trying to build lean muscle mass, or just find yourself hungry and need something more filling, bulking up on protein foods might be the answer. If you can’t stomach eating another steak or cracking one more egg, though, it might be time to start drinking protein shakes — and luckily there is not shortage of protein shake recipes to choose from.

These shakes call for various types of protein powders. Experiment and find which one fits your needs and taste.

There’s vegan pea protein, whey protein, protein powder made from bone broth, collagen protein powder and so many others to use in these protein shake recipes.

Whatever you choose, I know you’ll love these protein shake recipes that’ll help keep you full, strong and satisfied.

Protein Shake Recipes

1. Chocolate Berry Protein Smoothie

Have you been enjoying dessert a little too much recently? Get back on track but still satisfy your sweet tooth with this very tasty protein smoothie.

Made with just a few ingredients, including protein powder, you’ll be rewarded with a boost of energy, perfect for a pre-workout snack — or an after-dinner treat.

2. Banana Split Protein Smoothie

Get the flavor of a banana split sans ice cream with this banana protein drink. With limited ingredients, including strawberries, you’ll get your healthy fruit intake along with your fill of protein.

3. Chocolate and Kale Protein Shake

If you’re still not on the benefit-loaded kale bandwagon (seriously, what are you waiting for?), this protein-packed shake recipe might help change your mind. Adding the leafy green to your shake means a dose of vitamins in each sip, while using a chocolate-flavored protein powder helps this feel more like a dessert than a healthy drink.

If you use peanut butter, opt for a brand that has just one or two ingredients, or swap it out for almond butter instead. If you want to keep the shake vegan, try brown rice protein powder.

Photo: Kristine’s Kitchen

4. Cocoa Almond Protein Smoothie

Among these many delicious protein shake recipes, this is a great one to start your day. It uses no protein powder, instead relying on milk, Greek yogurt, almond butter and flaxseeds to power you through.

Adding unsweetened cocoa powder lends extra flavor without added sugar. The kids will love this one, too!

5. Coffee Lovers Protein Shake

Add an extra kick to your afternoon pick-me-up with this coffee protein shake recipe. Start with the shake essentials: a ripe banana, vanilla protein powder, ice cubes and almond milk (along with stevia if desired), and then kick things up a notch by adding a half cup of nutrition-rich coffee to the mix.

Topped with cacao nibs, not only is this drink better for you than anything the coffee shop sells, but it’s absolutely delicious, too.

6. Strawberry Banana Protein Smoothie

Ward off hunger pangs with this all-natural protein smoothie. Greek yogurt, almond milk and strawberries (or the berries of your choice) make this a lean, mean protein machine, while ripe bananas and a splash of honey add a hint of sweetness.

This one makes enough for two servings, perfect for a light breakfast for you and a loved one.

7. Strawberry Papaya Smoothie

Have you tried papaya? It’s full of fiber, antioxidants and has a great tropical taste.

I love using the fruit in this smoothie to start my day off with a sweet, fruity drink — without missing nutrients. When combined with strawberries and a scoop of protein powder, you’ll get a hearty dose of protein, while coconut kefir adds natural probiotics.

Try this one — you’ll love it.

The serving size is two, so you can even share with a friend or family member!

8. Cookie Dough Protein Shake

When you’re tempted to skip your workout and satisfy a cookie craving instead, turn to this protein shake.

With just a few ingredients, like milk, vanilla protein powder and your favorite natural sweetener, you’ll have a drinkable cookie you won’t feel guilty about enjoying.

9. Decadent Vanilla Almond Protein Smoothie

This recipe may be called decadent, but there’s only yummy, healthy goodness involved. Tripling up on vanilla — with vanilla almond milk, vanilla yogurt and vanilla protein powder — means this smoothie tastes like a vanilla milkshake while being packed to the brim with protein to keep you full for hours.

To avoid the added sweeteners manufacturers add to flavored yogurt products, make your own instead by using full-fat plain yogurt and adding a few drops of vanilla extract.

Photo: My Fussy Eater

10. Quinoa Smoothie

Nutrition-rich quinoa is a complete protein, making the grain an excellent choice for a natural protein drink without the use of powder. Here, it’s combined with frozen berries, bananas, yogurt and honey for a naturally sweet and creamy drink that’s bursting with protein and benefits.

While the end product won’t taste a thing like quinoa, blend well to ensure a smooth smoothie!

11. Green Warrior Protein Smoothie

When you’re short on time and energy, sometimes all it takes is one of the most replenishing protein shake recipes.

This “Green Warrior” strays from similar drinks by using hemp hearts as its main protein source. Combined with cucumber, fresh mint, apples, grapefruit and celery, this green smoothie is creamy, refreshing and so tasty.

When you’ve tired of the same old protein shake, give this one a try.

12. Kale Piña Covado