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.

Also commonly referred to as centella, Asiatic pennywort or Indian pennywort, gotu kola is a versatile herb that goes by many names. Plus, it boasts just as many health benefits.

Gotu kola grows in the wetlands of Asia. It’s native to China, Japan, Indonesia, Sri Lanka and South Africa. For centuries, the leaves and stems have been used as a natural remedy treat everything from depression to gastric ulcers.

In fact, some people even attribute the impressive memory and long lifespan of the elephant to the potent properties of this medicinal herb.

From improving wound healing to easing anxiety, gotu kola is a powerful herbal remedy that can have a major impact on your health.

What Is Gotu Kola?

Gotu kola has a rich history in its use as a medicinal herb. Native primarily to Southeast Asia, it has been a staple natural remedy for centuries.

Gotu kola is a member of the Apiaceae family of plants, right alongside carrots, celery and parsley. Its taste can range from mild to slightly bitter, and it is virtually odor-free.

In addition to being a prominent ingredient in many traditional Asian cuisines, it is also conveniently found in many forms. These include as a tea, capsule, tincture, dried herb and extract.

Historically, it has been used for everything from promoting lactation to treating herpes, as well as a myriad of other conditions.

In addition to its medicinal effects, gotu kola was also revered in India and China for its ability to enhance spirituality. In fact, many still refer to it as the “Herb of Enlightenment.”

Nutrition Facts

Gotu kola contains many nutrients, which may contribute to its medicinal properties, including several B-vitamins, vitamin C and a handful of phytonutrients such as flavonoids, tannins and polyphenols.

These phytonutrients supply it with antioxidants — beneficial compounds that prevent damage to your cells and help ward off disease.

However, the nutritional profile of gotu kola can vary significantly based on many factors, such as the way it’s processed or prepared.

Benefits

1. Enhances memory

One of the most well-known gotu kola benefits is its potential to improve cognition and sharpen memory.

A study published in the Journal of Alzheimer’s Disease revealed that gotu kola extract may be able to improve memory at the molecular level by enhancing the activity of a pathway that is associated with long-term memory formation.

This was demonstrated in a 2002 animal study in which rats were given gotu kola extract and put through a series of tests to measure their cognitive function. The extract was shown to improve learning and memory by increasing antioxidant levels in the blood.

Another study found that supplementation with gotu kola was able to boost both memory and cognitive function in elderly participants.

Thanks to its strong memory-enhancing abilities, this powerful plant has found itself in the spotlight lately as a natural treatment to help slow age-related decline and the progression of conditions like Alzheimer’s disease.

2. Improves circulation

Poor circulation can be a result of many different causes, including varicose veins, obesity, diabetes and peripheral artery disease. Decreases in blood flow can be behind symptoms like numbness, tingling and muscle pain.

Traditional treatments to help improve circulation include exercising, elevating your legs and avoiding long periods of immobility. Supplementation with gotu kola may also help, as it has been studied extensively for its unique ability to naturally improve blood circulation.

One study gave 87 participants with poor circulation a dosage of 30 milligrams or 60 milligrams twice a day for 60 days. This was found to significantly improve circulation compared to a placebo.

Meanwhile, a review published in 2013 investigated eight studies and found that gotu kola was effective at improving circulation and alleviating symptoms of poor circulation such as swelling, leg heaviness and pain.

Adding gotu kola to your daily routine, along with other remedies like regular physical activity, may increase blood flow to help you avoid the negative side effects of poor circulation.

3. Boosts skin health

Another remarkable benefit of gotu kola is its ability to repair skin cells and boost the health of your skin.

It effectively enhances antioxidant activity in your tissues. This aids in wound healing and skin regeneration. Antioxidants can help neutralize harmful free radicals. These are compounds that accumulate over time to cause oxidative damage and accelerate aging.

One animal study found that applying gotu kola to wounds twice daily increased the levels of some antioxidants by up to 77 percent after seven days. (6)

In another animal study, it was applied to wounds three times a day for 24 days, which was found to increase collagen production and regenerate new skin cells faster. Collagen is the most abundant type of protein in the body and it is responsible for the repair and renewal of the skin.

Because of its positive effects on skin health, gotu kola is also often used topically as a natural remedy for skin conditions like psoriasis and eczema.

4. Eases depression and anxiety

In addition to being good for your physical health, some studies have found that gotu kola could benefit your mental health, too.

This is because it possesses anxiolytic and antidepressant properties. This  means it can naturally inhibit anxiety, help treat depression, calm nerves and even act as a sedative to promote better sleep.

A 2010 study gave 33 participants 500 milligrams of gotu kola twice a day for 60 days. Not only did this cause a reduction in anxiety levels, but it also decreased levels of stress and depression as well.

A study published in the Journal of Ethnopharmacology produced similar findings and showed that elderly participants supplementing with gotu kola showed improvements in both mood and memory.

Additionally, there have been multiple animal studies that have confirmed the beneficial anxiety-relieving and antidepressant effects of gotu kola.

5. May prevent gastric ulcers

Gastric ulcers are sores that form on the lining of the stomach, esophagus or small intestine. They cause symptoms like pain, nausea and bleeding.

Some studies suggest that gotu kola can help prevent and treat these harmful lesions by strengthening the intestinal barrier and blocking damage from harmful free radicals.

In fact, a study in the journal Life Sciences showed that supplementing rats with gotu kola reduced the formation of gastric ulcers by up to 82 percent.

Another animal study found that the active compounds of gotu kola were able to decrease gastric ulcer size after just three days.

Paired with other gastric ulcer treatments, such as reducing stress levels, limiting alcohol consumption and avoiding foods that irritate your stomach, gotu kola could aid in the prevention and treatment of gastric ulcers.

6. Reduces inflammation

Inflammation is a normal biological response to injury. Chronic inflammation, however, can wreak major havoc on the body and contribute to conditions like heart disease, obesity, arthritis, diabetes and cancer.

From protecting your cells against damage to preventing chronic disease, antioxidants are essential to many aspects of health. They have even been shown to help alleviate inflammation.

Gotu kola can enhance antioxidant activity in the body. This may help reduce inflammation and aid in the treatment of several inflammatory disorders.

A 2008 animal study, for example, showed that its active compounds were able to decrease several inflammatory markers and reduce arthritis severity in rats.

To really take advantage of its inflammation-busting benefits, be sure to fill your diet with other antioxidant-rich whole foods, such as fruits and vegetables.

7. May help fight cancer

Though current research is limited to test-tube studies, some evidence shows that gotu kola could help kill cancer cells.

This is likely due to its potent antioxidant activity, as antioxidants can help neutralize cancer-causing free radicals and prevent damage to your cells.

One study in 2008 treated human breast cancer cells with gotu kola extract and found that it successfully blocked cancer growth and induced cancer cell death.

Another study found that it was effective in causing cell death for several strains of cancer cells, including human breast cancer cells, mouse skin cancer cells, and rat brain cancer cells.

However, although this evidence is promising, more studies are needed to evaluate the potential effect of gotu kola on cancer cells in humans.

How to Use

Incorporating gotu kola into your daily routine is easy and effective, thanks to the many varieties that are available.

In many Asian countries, it is used as a leafy vegetable in curries, side dishes and soups. It is also a popular base for salads. Gotu kola sambol, for instance, is a common Sri Lankan side salad composed of gotu kola, grated coconut, onions and chili peppers.

You can also sip on a soothing cup of gotu kola herbal tea, use it as a cream or ointment for skin conditions and wound healing, add a few drops of liquid extract to your drinks or pop a quick and convenient capsule.

The many forms of gotu kola are widely available in most pharmacies and health stores as well as online. Look for a reputable brand with minimal added ingredients to ensure that you’re getting the best quality.

Recommended dosages typically starts at 1 gram daily and can range up to 4 grams per day. You should start with a low amount and increase slowly to assess your tolerance.

Precautions and Side Effects

Although generally safe when used in recommended doses, some side effects have been reported.

While uncommon, side effects may include headaches, nausea, drowsiness, dizziness and skin irritation. If you experience these or any other adverse reactions after taking gotu kola, you should discontinue use and consult your healthcare practitioner.

Additionally, most research advises against usage for longer than six weeks and recommends taking a two-week break if using for an extended period of time.

Most also recommend against using gotu kola if you’re pregnant or breastfeeding as its effects have not been studied on infants or children.

Finally, because high doses can act as a sedative, some sources caution against using gotu kola in combination with medications that are used to treat anxiety or sleep disorders.

Conclusion

• Gotu kola is as versatile in its uses as it is in its impressive health-promoting properties, including sharpening memory, improving cognition and easing inflammation.
• Besides used as a leafy vegetable in Asian cuisine, it’s available in capsules, powders, tinctures and creams.

The post Gotu Kola May Help Boost Mental & Skin Health appeared first on Dr. Axe.

With research revealing potential dangers of hormone replacement therapy (HRT) in treating hormonal issues, health-conscious women are looking elsewhere for safer, natural treatments for problems like menopause symptoms. One option is black cohosh, a herbal remedy that studies indicate can relieve symptoms of menopause, as well as other hormonal problems too.

Black cohosh, which gets its name from the plant’s black roots, is a member of the buttercup family and native to parts of North America. The roots and rhizomes of this plant have been used as a folk medicine for centuries to treat pain, anxiety, inflammation, malaria, rheumatism, uterine issues and many other disorders.

What Is Black Cohosh?

The black cohosh plant, also known scientifically as Actaea racemosa (or Cimicifuga racemosa) is a member of the plant family called Ranunculaceae.

This herb goes by several different nicknames, including “black bugbane,” “black snakeroot” and “fairy candle.” Although it has many applications, it’s most often used to manage symptoms associated with menopause.

The underground parts of the plant, the roots and rhizomes, are the sections used for medicinal purposes. They are made up of glycosides (sugar compounds), isoferulic acids (anti-inflammatory substances) and (possibly) phytoestrogens (plant-based estrogens), as well as other active substances.

The specific preparation of black cohosh supplements affects which symptoms they are capable of treating. One such manufacturer, Remifemin, is one of the most researched compounds in the reduction of hot flashes caused by menopause.

What does black cohosh do for your body? Does black cohosh increase estrogen?

Whether it can increase estrogen levels is debatable, as studies have come to mixed conclusions. Some research suggests this herb may have estrogenic activity, but other studies have shown that it appears not to.

The mechanisms by which this herb works are still somewhat unknown. There are several hypotheses about its effects, including that it acts as a selective estrogen receptor modulator, affects serotonergic pathways, and acts as an antioxidant and impacts inflammatory pathways.

Benefits

1. May help reduce menopause symptoms, including hot flashes

A great number of studies have focused on use of black cohosh for managing menopause symptoms, especially hot flashes, and working as a menopause supplement.

While some research is inconclusive, this is generally due to the fact that many studies have rated symptoms on a scale, rather comparing it to a placebo. In addition, the specific compounds and dosages of the supplement have been inconsistent in many studies.

While findings have been mixed, many feel there is little doubt that black cohosh is a natural remedy for menopause relief. Certain systematic reviews and studies have found that taking it regularly typically reduces the number and severity of negative symptoms that often overwhelm women with hormone problems.

Menopausal women aren’t the only ones who suffer from issues like hot flashes. Breast cancer survivors who have completed treatment have shown a decrease in symptoms like sweating when using black cohosh.

Another study is examining the management of flashes in men who have had treatment for prostate cancer.

Other herbs used for menopause relief include dong quai, red clover and chasteberry.

2. Can reduce sleep disturbances

One factor that worsens other symptoms of menopause is the sleep disturbance that often accompanies this transition. Sleep is vital to balancing hormones naturally, as lack of sleep or insomnia disturbs hormone production and management, even in normal periods of life.

A medical trial for postmenopausal women with sleep complaints found that supplementing their diet with black cohosh effectively improved sleep. Avoiding sleep deprivation may lead to many other benefits, such as help with weight loss, mood stabilization, increased energy levels and more.

3. Shows promise for treatment of diabetes

An animal study showed positive impact of black cohosh extract on type II diabetes. While this was a pilot study, the results indicated that the extract called Ze 450 may help reduce body weight and improve the processing of insulin within the body of a diabetic patient after showing promise in vitro and in vivo in a mice model.

4. May help manage PCOS

Maybe related to its effects in potentially treating diabetes, black cohosh has also been studied regarding polycystic ovary syndrome.  Initial results suggest this herb has a positive impact on the disorder and could match the treatment of pharmaceutical agents it has been tested against.

5. Can provide a safe alternative to HRT

Hormone replacement therapy may potentially be a dangerous option for menopause relief, possibly by increasing the risk for development of breast cancer in women when used for over 10 years. This is why many women and practitioners like the idea of an alternative options.

A 2022 review noted, “Although the effectiveness of [black cohosh] extract is comparatively lesser than that of the well-established commercially available HRT, it is a safer and hormone-free remedy for postmenopausal syndrome.”

There are several safe, natural remedies for menopause relief, and black cohosh is considered an important item on that list.

6. May reduce bone loss/osteoporosis

Most plants, including black cohosh, contain organic compounds with biological activity. In the tissues and organs of Actaea racemosa, there is evidence of phytoestrogens (plant-derived estrogens).

In addition, some of the biological molecules within the plant have been shown to reduce bone loss caused by osteoporosis. One particular molecular compound (deemed ACCX) has presented an encouraging lead in a new class of treatment for osteoporosis.

This bone-supporting effect has been seen in animal models.

7. Can help treat uterine fibroids

Uterine fibroids are benign growths of the uterus, often appearing during years where a woman’s fertility is at its peak. In countries outside of the United States, these are often treated with a synthetic steroid drug called tibolone.

Inside the U.S., various other hormone-based drugs are commonly used.

A 2014 study compared the use of tibolone to black cohosh to treat these fibroids and found that the extract of Actaea racemosa tested was actually more appropriate than the synthetic alternative to treat uterine fibroids.

By treating fibroids, this herb may also help reduce PMS symptoms, such as menstrual cramps, as well as heavy, painful periods.

8. May reduce anxiety

One historic use of this herb was treatment of anxiety and depression. While it has long been considered nothing more than a false remedy, recent research has proposed that it may have a significant impact on anxiety symptoms.

Animal studies have demonstrated that one cycloartane glycoside compound in Actaea racemosa seems to have sedative, anti-anxiety effects in rats due to its impact on GABA (gamma-aminobutyric acid) receptors.

Meanwhile, a human study conducted on menopausal women concluded that “St. John’s wort and black cohosh appear to be the most useful in alleviating mood and anxiety changes during menopause.”

There’s also some belief that black cohosh may help slow the spread of breast cancer, benefit mental health and possibly support weight loss, but there isn’t strong evidence to confirm these potential benefits.

How to Use

The spread of black cohosh across Europe took place after Native American Indians introduced the herb to European colonists. It became a common treatment for women’s health issues in Europe in the mid-20th century.

Traditional Chinese Medicine also shows records of the use of black cohosh to serve as an anti-inflammatory and painkiller.

One of its nicknames, “Bugbane,” was coined because of its use as an insect repellent, though it’s no longer used for that purpose.

Another, “snakeroot,” was derived from the habit of frontiersmen using it to treat rattlesnake bites. Its efficacy against snake bites has never been tested by modern researchers, but it’s an interesting theory.

Be careful not to confuse black cohosh with its sister plants, blue cohosh and white cohosh. These plants are similar in structure but don’t have the same effects and may be dangerous to ingest.

Black cohosh isn’t found in any food products. Therefore, to supplement your diet with it, you’ll need to take an herbal supplement — whether in pill, extract or tea form.

It’s important to buy herbal preparations from reputable sources that ensure their products are pure, as consuming tainted ingredients and additives may possibly lead to side effects.

In addition to supplements in capsules and tablets, you can find black cohosh in liquid tincture and extract form, which can be mixed with water. Black cohosh is often combined with other herbs, such as vitex or dong quai, for maximum benefits.

The dried roots of this herb can also be used to make black cohosh tea.

How much should you take?

• Proper dosages have been debated for some years, but a general recommendation is to take between 40 and 80 milligrams per day of a standardized extract. This is typical dosage used to relieve menopause-related symptoms.
• How much black cohosh should you take for hot flashes? In extract form, start with a dosage between 20 and 40 milligrams, taken twice daily, and increase if needed.
• The most common brand of preparation, Remifemin, contains 20 milligrams per tablet, which means you may need to take several tablets per day.
• If using a tincture, take the amount that equals 2 to 4 ml. This amount can be taken 1 to 3 times per day, mixed in water or tea.
• Herbal teas are not always as effective in relieving menopausal symptoms as standardized extracts. However if you prefer to drink black cohosh tea, you can make your own by steeping 20 grams of dried root in 34 ounces of water. Bring to a boil, and then simmer 20 to 30 minutes until the liquid is reduced.

How long can you take black cohosh?

Organizations including the American College of Obstetrics and Gynecology recommend taking black cohosh for six months or less. It’s suggested to inform your doctor if you plan to take this supplement for more than six months consecutively.

Keep in mind that it may take several weeks for you to notice improvements in symptoms once you start supplementing. It’s typical for maximum effects to occur within eight weeks of use.

Risks and Side Effects

What are the side effects of black cohosh? A few side effects may exist, though they seem to be relatively uncommon, according to most research.

Some people taking this herb have complained of stomach discomfort, headaches, seizures, diarrhea, nausea and vomiting, constipation, low blood pressure, and weight problems. Many of these complaints may be due to misidentification of black cohosh in the wild by certain manufacturers.

One potential side effect that has been consistently linked to black cohosh consumption is a negative effect on the liver. While there is still no concrete evidence that this herb leads to liver toxicity, you should consult your primary care physician about consuming this supplement along with other medications or supplements that may be linked to liver damage — or if you already suffer from liver disease.

If you develop symptoms of liver illness while taking black cohosh (e.g., abdominal pain, dark urine or jaundice), discontinue use immediately, and contact your doctor.

There’s some concern that this herb may be dangerous for women going through treatment for breast or uterine cancer due to its estrogen-mimicking effects. Therefore women who have had these types of cancers or endometriosis should avoid using this herb unless working with a doctor.

Until further research can be completed, you should also not take black cohosh while you are pregnant or nursing, as the effects on fetuses and newborns have not been determined.

This herb has been reported in some instances to have certain drug interactions, including with birth control pills, hormone replacement therapy, sedatives and blood pressure medicines. It’s a good idea to discuss use of herbs with your doctor if you’re taking medications regularly.

Final Thoughts

• Black cohosh (Actaea racemosa or Cimicifuga racemosa) is an herb that’s used to make tablets, extracts and teas. It’s most commonly taken to manage menopause symptoms, pain, anxiety and trouble sleeping.
• Most research has focused on using this herb for treatment of menopausal symptoms like hot flashes and insomnia. Overall, study results have been mixed, but there’s evidence suggesting it can provide relief with minimal side effects.
• A typical black cohosh dosage is between 40 and 80 milligrams per day in extract form.
• Side effects are uncommon but may include digestive issues, headaches, low blood pressure and potentially liver problems. It shouldn’t be taken while pregnant or breastfeeding or by women with a history of breast or uterine cancer or endometriosis.

The post Black Cohosh: Herbal Relief for Menopause, Pain & Anxiety appeared first on Dr. Axe.

As you most likely know, basil is used to add flavor to a variety of recipes, but what may surprise you is the many benefits of basil that make it well-known for its immunity-enhancing properties.

The herb itself as well as the essential oil that it’s used to produce have been shown help prevent a wide range of conditions, making it one of the most important medical herbs and spices known today.

One specific type, called holy basil, also has a long history of religious and medical use in India, where it’s considered one of the most important of all herbs and spices. It’s a sacred herb in the Hindu religion and believed to be protective and healing.

What Is Basil?

Basil (Ocimum basilicum) is a common aromatic herb in the mint family, the same plant family as other nutrient-dense, beneficial herbs and spices, including mint, oregano and rosemary.

All basil plants for the most part grow as small plants that produce large green leaves, measuring around two inches in length. Their season is through the warm summer months when they can often be found at farmers markets across the U.S.

Basil is an important medicinal plant in various traditional and folk systems of medicines, such as those in Southeast Asia and India.

Holy basil is usually referred to as tulsi in India and is actually considered a sacred herb. It’s been used in more than 300 different Ayurvedic herbal treatments for thousands of years, including tinctures, teas, ointments and tonics.

Types/Varieties:

Did you know there are actually 35 different types of basil? The plant comes in a range of varieties and sizes, and there are actually some significant botanical differences between various types.

Some of the many species include:

• sweet basil
• lemon basil
• Italian or curly basil
• holy basil
• Thai basil
• lettuce-leaf basil
• Genovese basil
• purple basil
• bush or Greek basil
• cinnamon basil

The flavor and smell vary depending on the unique chemical components and the amount of essential oils the variety contains.

The following oils are common across all basil types but are found in varying quantities:

• cinnamate
• citronellol
• geraniol
• linalool
• pinene
• terpineol

The most common cooking basil used as a fresh herb in recipes is Italian basil, which is high in antioxidants, magnesium and vitamins.

Basil oil is also used to create perfumes, household cleaners and in dental-care products since one of the known benefits of basil is its ability to act as an antibacterial and antimicrobial agent that fights germs and bacteria.

Holy basil is the most researched type in regard to having medicinal properties. To date, at least six different essential oils have been identified in tulsi within its seeds, roots, leaves and stem.

With the scientific name Ocimum sanctum L. or Ocimum tenuiflorum L., this variety is known to be an anti-inflammatory, antibacterial and powerful adaptogen — meaning it helps the body to respond to stress and fight disease.

Cinnamon and lemon basil are also known to provide high amounts of protective compounds, such as caffeic acid and derivatives (dimers, trimers and tetramers), along with flavonoids, mainly glycoside derivatives of quercetin.

Historical Basil Uses:

Basil belongs to the genus Ocimum, which is derived from the Greek word ozo, meaning “to smell.” The exact origins of the herb are somewhat unclear, but it’s believed that it’s native to areas in Asia and Africa.

Basil plants began growing as wild perennials on some Pacific Islands thousands of years ago and then were brought from India to Europe through the Middle East in the 16th century. Sometime during the 17th century the herb made its way over to the Americas.

In historical European culture, it has been tied to superstition and the scorpion.

Benefits

What is the herb basil good for? Scientific studies show that Ocimum basilicum has some of the following positive effects:

• Anti-inflammatory
• Antioxidant
• Cancer-fighter
• Pain-reducer (analgesic)
• Fever-reducer (antipyretic)
• Diabetes-preventer
• Liver-protector (hepatoprotective)
• Blood vessel-protector
• Anti-stress solution
• Immune-booster

Here’s more about some of the main benefits of basil:

1. Contains disease-fighting antioxidants

This herb’s antioxidants and oils have the ability to help fight free radical damage while protecting DNA structure and cells. This herb contains flavonoid antioxidants, such as orientin and viceninare, which help protect white blood cells responsible for immune function, as well as cellular structures where DNA is stored.

Studies suggest that antioxidants found in this spice, including phenolic acids and at least 18 different types of flavonoids, also keep chromosomes from becoming altered and resulting in cell mutations and cancerous cell growth.

Oxidative stress occurs inside the body due to the effects of toxins in the diet, environmental pollution and radiation — but antioxidants like the kind found in basil help fight oxidation and slow down the effects of aging.

2. Acts as an anti-inflammatory

Basil contains powerful essential oils, including eugenol, citronellol and linalool. Findings from studies indicate that these enzyme-inhibiting oils help lower inflammation, which is at the root of most diseases, like heart disease, rheumatoid arthritis and inflammatory bowel conditions.

3. Helps fight cancer

Clinical studies published in Nutrition and Cancer also show that basil contains phytochemicals, which can help naturally prevent cancer, including chemical-induced skin, liver, oral and lung cancers.

Compounds within this herb seem capable of increasing antioxidant activity, positively altering gene expressions, inducing cancerous-cell apoptosis (death of harmful cells) and stopping cancerous tumors from spreading.

In studies using animals, basil extract has shown protection against cancer and mortality while also selectively protecting normal tissue and cells from negative effects of cancer treatments like radiation or chemotherapy.

This means that using basil extract may be beneficial as a supplemental cancer treatment even when someone is already undergoing traditional forms of treatments.

4. Contains antibacterial properties

Another one of the benefits of basil essential oil is to provide protection against harmful bacterial growth. In studies, basil extract is even shown to be helpful in inhibiting resistant strains of bacteria that don’t respond to antibiotic treatments.

When researchers involved in one study tested the antibacterial activity of basil oil against strains of E. coli and other powerful bacteria that were gathered from sick patients with infections, the results showed that it was effective in acting against the bacteria strains and helping inhibit their growth.

This has led researchers to continue to study how its antibacterial oils may help fight antibiotic-resistant illnesses and infections.

5. Contains antimicrobial properties that fight viruses and infections

Basil essential oils have been found to exhibit antimicrobial activity against a wide range of bacteria, yeasts, molds and viruses. This means it may offer protection against the candida virus and various forms of skin irritations.

6. Combats stress by acting as an adaptogen

Studies show that basil has strong potential to act as a natural adaptogen, an herbal medicine that helps the body adapt to stress and normalize the harmful effects of stressors.

For example, when researchers studied the anti-stress effects of fresh basil leaves given to rabbits that were exposed to a high-stress environment, they found a significant improvement in oxidative stress levels following its use.

After the rabbits received supplementation of two grams of fresh basil leaves for 30 days, they experienced cardiovascular and respiratory protection in response to stressors. A significant decrease in blood sugar levels was also observed, while a significant increase in antioxidant activity was observed.

7. Fights depression

Benefits of basil also apply to those with mental disorders or mood-related illnesses, including depression and anxiety.

This herb is considered an antidepressant by some since it can positively impact brain function within the adrenal cortex, helping stimulate neurotransmitters that regulate the hormones responsible for making us happy and energetic.

8. Promotes cardiovascular health

Both an antioxidant and anti-inflammatory food, basil can help the muscles that control blood vessel function contract and relax, promoting healthy blood pressure.

It seems to have the ability to help prevent dangerous platelet aggregation, as shown in research on rats, clumping together of blood platelets that can form a clot within the arteries and cause cardiac arrest.

It may also reduce inflammation that can cause cardiovascular disease by inhibiting the release of pro-inflammatory cytokines, proteins that are secreted from cell to cell in order to communicate and raise the body’s immune defenses.

When this happens for prolonged periods of time, the body experiences an “inflammatory cascade,” which puts stress on the organs and slows down blood circulation, hormone regulation and cognitive processes.

When it comes to heart health, inflammation can build up fatty, cholesterol-rich plaque in blood vessels and raise the risk for a heart attack or stroke.

9. Supports liver function and helps detoxify the body

A study published in the Journal of Medicinal Food found that when sickly rats were given basil extract over a period of five days, they experienced significant improvements in producing detoxifying enzymes, higher antioxidant defenses and a reduction of fat buildup in the liver that can cause liver disease.

10. Helps alkalize the body and improve digestion

This herb has been shown to help balance acid within the body and restore the body’s proper pH level in animal studies. This can improve digestion and immunity by helping healthy bacteria flourish within the gut microflora, while also decreasing harmful bacteria that can cause disease.

Traditionally, basil has also been used to help reduce bloating and water retention, loss of appetite, stomach cramps, acid reflux, and even to kill stomach worms or parasites.

11. Can act as a natural aphrodisiac

In Italy, basil has been considered a symbol of love for centuries. The aroma is believed to increase libido and arousal, possibly by increasing blood flow and energy levels, while reducing inflammation.

In the Hindu religion and in Ayurveda practices, tulsi is considered the “elixir of life” and is used to promote healthy sexual function and an upbeat mood.

12. Helps protect against diabetes and metabolic syndrome

Compounds within this herb have been found to reduce circulating blood glucose levels and inflammation, which makes it protective against diabetes development and other forms of metabolic syndrome.

Additionally, benefits of basil essential oil include the ability to help lower triglyceride and cholesterol levels, which diabetic patients are at a higher risk for developing.

When researchers investigated the effects of holy basil leaves on blood glucose and serum cholesterol levels in humans through double-blind clinical trials, the results showed that it caused significant improvements in blood glucose control and mild improvements in cholesterol levels.

13. Helps prevent cell damage

Basil contains powerful antioxidants like flavonoids, polyphenols and essential oils, such as eugenol, that protect cells from oxidative stress. Oxidative stress occurs when there is an imbalance between free radicals and antioxidants in the body, leading to cell damage.

A study published in the Food Chemistry demonstrated that basil extract effectively scavenges free radicals and reduces oxidative damage in cells, highlighting its potential in preventing degenerative diseases associated with oxidative stress.

14. Boosts mental health

Research indicates this herb may have positive effects on mental health and cognitive function, including the ability to enhance short-term memory, attention and overall cognitive function; improve mood; and lower stress and anxiety.

15. Protects against skin aging

The antioxidants in basil play a crucial role in protecting the skin from aging. These antioxidants neutralize free radicals that cause oxidative damage to the skin, leading to wrinkles, fine lines and other signs of aging.

A study published in 2011 found that basil extract has potent anti-aging effects on the skin, promoting collagen production and improving skin elasticity. The study suggested that basil could be used as a natural ingredient in anti-aging skin care products.

Nutrition Facts

Two tablespoons (about five grams) of chopped, fresh basil contains approximately:

• Calories: 1.2
• Total Carbohydrates: 0.1 g
• Fiber: 0.1 g
• Sugar: 0.02 g
• Total Fat: 0.03 g
• Saturated Fat: 0.002 g
• Polyunsaturated Fat: 0.02 g
• Monounsaturated Fat: 0.01 g
• Protein: 0.2 g
• Sodium: 0.2 mg (<1% DV*)
• Vitamin K: 22 mcg (18%–24% DV)
• Manganese: 0.1 mg (4%–6% DV)
• Vitamin A: 14 mcg (2% DV)
• Vitamin C: 1 mg (1% DV)

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

Aside from the vitamins and minerals found in this herb, it contains many antioxidant-rich volatile essential oils, which are considered hydrophobic. This means they don’t dissolve in water and are light and small enough to travel through the air and the pores within our skin.

Basil’s volatile essential oils are what give the herb its distinct smell and taste, but they’re also responsible for the healing benefits of basil.

Herbs like basil contain essential oil compounds because these help the plant defend itself from predators like bugs, rodents and strains of bacteria in the soil. When we ingest these protective oils, we experience similar benefits: a boost in immunity and protection from disease.

How to Grow and Use

Today, basil is one of the most important herbs in many cultures and cuisines, including Italian, Indian, Thai and Vietnamese.

Can basil leaves be eaten raw? Yes, the plant can be eaten both raw or cooked and used in a ton of ways:

• with sautéed vegetables
• in sauces
• to flavor meat, fish and stews
• as part of dressings
• in herbal teas
• to flavor liqueurs
• even to make mixed drinks

When buying it pre-cut, look for brightly colored leaves that are firm and aren’t wilted. It’s usually available at farmers markets during the summer and early fall and year-round at most grocery stores.

You can also try growing your own by planting some in any warm space that has a lot of access to sunlight.

What do you do with your basil plant once it’s ready to be picked? Store dried, unwashed basil in the refrigerator once you buy it or pick it, wrapped inside a damp paper towel and placed inside of a plastic or paper bag to prolong its freshness.

Wash it before using it since it can carry dirt and feel “gritty.”

Recipes

Some of the most common uses for basil in recipes include making pesto sauce, marinara tomato sauce, or combining it with flavors like olive oil, garlic, cheese, vinegars and nuts.

Fresh basil, dried basil and oil-infused basil are all ways to add its flavor to dishes and experience the benefits of basil. Try these healthy recipes at home:

• Tomato Basil Juice Recipe
• Brown Rice, Tomatoes and Basil Recipe
• Basil Tomato Pesto Recipe

Risks and Side Effects

Why might basil be bad for you? In fresh form it is considered very safe and is usually well-tolerated since it doesn’t commonly cause allergic reactions or side effects in most people.

However, there are some risks for certain groups of people.

If you’re pregnant, trying to get pregnant or breastfeeding, it’s a good idea to avoid too much basil (especially the essential oil) since traditionally it’s been known to have anti-fertility effects.

Basil essential oil isn’t meant to be ingested and should be diluted when used on the skin due to its potency.

Basil essential oils or supplements might also interact with cholesterol-lowering medications and diabetic medications, so if you’re currently taking prescriptions for these conditions, you’ll want to speak with a doctor before taking basil supplements.

Conclusion

• Ocimum basilicum is one of the healthiest herbs and spices, as well as one of the most popular, due to its signature sweet taste and high content of antioxidants and volatile oils.
• Basil health benefits include the ability to fight heart disease, diabetes, bacterial and fungal infections, viruses, inflammation, and more.
• It can be eaten both raw or cooked and used in a ton of ways. Try it with sautéed vegetables; in sauces; to flavor meat, fish and stews; as part of dressings; and in herbal teas.
• When used to make essential oil, it’s also useful for managing stress, depression and indigestion.

The post 15 Benefits of Basil + Recipe Ideas appeared first on Dr. Axe.

What do Edgar Degas, Vincent van Gogh and Pablo Picasso all have in common aside from their incredible painting abilities? These three artists all shared a love of absinthe, a botanical spirit made from wormwood, anise and fennel.

You may have heard of wormwood because of its inclusion in this famous European beverage, but did you know that it also holds an ability to aid many common and serious health concerns?

It’s true.

Wormwood is actually used to eliminate intestinal worms, especially roundworms and pinworms. This is exactly why it’s commonly recommended as part of a parasite cleanse.

Just how powerful is wormwood? Well, it’s the source of the key ingredient for the herbal drug artemisinin, which is touted as the most powerful anti-malarial on the market.

And it doesn’t stop there. Scientific research also shows that wormwood can even kill certain cancer cells.

Meanwhile, wormwood tea can be used to help treat anorexia, insomnia, anemia, a lack of appetite, flatulence, stomach aches, jaundice and indigestion.

Wormwood herb is used in alcoholic beverages while the wormwood star is mentioned in the bible.

It’s truly an intriguing plant to say the least, but can this herb really kill parasites and cancer? Studies say yes, and the positive medicinal effects keep on coming.

Of course, there is good reason for caution with wormwood products (like absinthe) as well, but once you learn about thujone, you’ll see why not all wormwood products are created equally.

What Is Wormwood?

What is wormwood exactly?

Artemisia absinthium is an odorous, perennial that belongs to the Asteraceae or Compositae family, more commonly known as the daisy family. This artemisia plant releases an aromatic odor and has a spicy, bitter taste.

Many species of the artemisia family tend to have medicinal properties. It’s related to Artemisia vulgaris, or mugwort, another medicinal herb.

The wormwood plant is native to Europe and parts of Africa and Asia. Today, it also grows wild in the U.S., most commonly along roads or paths.

Also called shrub wormwood, Artemisia absinthium is a shrubby plant that typically grows to be one to three feet tall. It has gray-green or white stems covered by fine hairs and yellowish-green leaves that are hairy and silky.

The leaves of the plant have glands that contain resinous particles where the natural insecticide is stored.

Sweet wormwood (Artemisia annua), also known as sweet annie, sweet sagewort, annual mugwort or annual wormwood, is a common type of wormwood native to temperate Asia but naturalized in parts of North America.

Wormwood can be used either fresh or dried. All the aerial portions (stem, leaves and flowers) of the plant have medicinal uses, and wormwood tea is commonly consumed for a range of ailments.

The essential oil is extracted from the leaves and flowering tops by steam distillation.

One study of the essential oil of Artemisia absinthium found that it contains at least 28 components representing 93.3 percent of the oil. The main components are β- pinene (23.8 percent) and β- thujone (18.6 percent).

Thujone is the potentially poisonous chemical found in wormwood. Distilling the herb in alcohol increases the thujone concentration, which is what makes absinthe such a debatable liquor of choice.

Wormwood’s biologically active compounds include:

• acetylenes (trans-dehydromatricaria ester, C13 and C14 trans-spiroketalenol ethers, and others)
• ascorbic acid (vitamin C)
• azulenes (chamazulene, dihydrochamazulenes, bisabolene, camphene, cadinene, sabinene, trans-sabinylacetate, phellandrene, pinene and others)
• carotenoids
• flavonoids (quercitin 3-glucoside, quercitin 3-rhamnoglucoside, spinacetin 3-glucoside, spinacetin 3-rhamnoglucoside and others)
• lignins (diayangambin and epiyangambin)
• phenolic acids (p-hydroxyphenylacetic, p-coumaric, chlorogenic, protocatechuic, vanillic, syringic and others)
• tannins
• thujone and isothujone
• sesquiterpene lactones (absinthin, artabsin, anabsinthin, artemetin, artemisinin, arabsin, artabin, artabsinolides, artemolin, matricin, isoabsinthin and others)

Benefits

Whether you’re using wormwood tea, extract, tincture or ointment, the benefits of this therapeutic herb are vast. Here are some of the top wormwood benefits:

1. Combats malaria

Malaria is a serious disease caused by a parasite that is transmitted by the bite of infected mosquitoes and invades human red blood cells. Artemisinin is an extract isolated from the plant Artemisia annua.

Artemisinin is an herbal drug that’s the most powerful antimalarial on the market. It’s known for quickly reducing the number of parasites in the blood of patients with malaria.

The World Health Organization recommends artemisinin-based combination therapies as first-line treatment for uncomplicated P. falciparum malaria.

Experiments have shown that artemisinin is effective against the malaria parasite because it reacts with the high levels of iron in the parasite to produce free radicals. The free radicals then destroy the cell walls of the malaria parasite.

2. Fights cancer cells

According to several studies, artemisinin can battle iron-enriched breast cancer cells similar to the way it eliminates malaria-causing parasites, making it a potential natural cancer treatment option for women with breast cancer.

Cancer cells can also be rich in iron since they commonly soak it up to facilitate cell division.

Researchers in a 2012 study tested samples of breast cancer cells and normal breast cells that had first been treated to maximize their iron content. The cells were then treated with a water-soluble form of artemisinin, an extract of wormwood.

Results were quite impressive. The normal cells showed little change, but within 16 hours, almost all of the cancer cells were dead with only a few normal cells killed.

Bioengineer Henry Lai believes that because a breast cancer cell contains five to 15 more receptors than normal, it absorbs iron more readily and hence is more susceptible to artemisinin’s attack. 

This makes wormwood a potential anti-cancer therapy and a promising plant for the treatment of cancer, according to researchers. In fact, artemisinin-type drugs have been found to induce tumor cell death and shown to hold anti-proliferative activity on cancerous cell lines.

3. Helps get rid of parasites

Wormwood is used to eliminate intestinal worms, including pinworms, roundworms and tapeworms.

Pinworms are the most common worm infection in the U.S., as pinworm eggs spread directly from person to person. Roundworms, or nematodes, are parasites that also infect human intestines, and tapeworms are long, flat worms that infect animal and human intestines.

A 2018 animal study published in the Journal of Helminthology indicated that wormwood induced worm paralysis, death and ultrastructural alternations.

A study conducted in Sweden shows that for the purpose of deworming farm animals, a combination of wormwood, mugwort, chicory and common tansy is believed to have anti-parasite properties.

These are among the reasons to drink wormwood tea if you have an intestinal worm.

4. Helps treat Crohn’s disease

In Germany, a double-blind study examined the effectiveness of an herbal blend containing wormwood at a dose of 500 milligrams three times per day versus a placebo over 10 weeks in 40 patients suffering from Crohn’s disease who were already on a steady daily dose of steroids.

This initial stable dose of steroids was maintained until week 2, and after that a defined tapering schedule was started so that by the beginning of week 10 all the patients were steroid-free.

Researchers found that there was a steady improvement in Crohn’s disease symptoms in 18 patients (90 percent) who received wormwood in spite of the decrease of steroids.

After eight weeks of treatment with wormwood, there was almost complete remission of symptoms in 13 (65 percent) patients in this group as compared to none in the placebo group. This remission lasted until the end of the observation period, which was 20 weeks (12 weeks later), and the addition of steroids was not necessary.

The results were truly impressive and suggest wormwood is able to decrease or eliminate the need for steroids in Crohn’s disease patients. Additionally, results indicate that wormwood has positive effects on mood and quality of life, which is not achieved by other standard Crohn’s disease medications.

More recent research has unearthed similar results, with a 2010 study finding wormwood could accelerate healing in Crohn’s patients and further research published in 2020 and 2021 confirming this herb’s use in helping Crohn’s patients.

A clinical trial found that wormwood supplementation improved symptoms and quality of life in patients with Crohn’s disease, potentially reducing the need for steroid medications.

5. Contains antimicrobial and antifungal abilities

In vitro studies have shown that the essential oils of wormwood have antimicrobial activity. Research published in the Journal of Agricultural and Food Chemistry suggests that wormwood oil exhibits a broad spectrum of antimicrobial activity against several bacterial strains, including E. coli and salmonella.

Not only can wormwood kill bacteria, but it’s also been shown to kill fungi.

Research shows that essential oil distilled from the aerial parts of Artemisia absinthium inhibited the growth of a very broad spectrum of tested fungi (11 to be exact). The wormwood essential oil also showed antioxidant properties during testing.

Another study published in Planta Medica concludes that A. absinthium oil inhibits the growth of Candida albicans. This is the the most common type of yeast infection found in the mouth, intestinal tract and vagina, and it may affect skin and other mucous membranes.

6. Can help with SIBO

Many people turn to natural and alternative treatments when it comes to problems with their gastrointestinal health, and for good reason. Studies show that herbal remedies like wormwood tea or capsules are as good or even better at fighting small intestinal bacterial overgrowth or SIBO symptoms.

Today’s typical treatment of SIBO is limited to oral antibiotics with varying rates of effectiveness. A 2014 study had 104 patients who tested positive for newly diagnosed SIBO take either a high dose of rifaximin or an herbal therapy daily for four weeks.

The herbal products were specifically chosen because they contained antimicrobial herbs like wormwood, oregano oil, thyme and berberine extracts, which have been shown to provide broad-spectrum coverage against the types of bacteria most commonly involved in SIBO.

Of the patients who received herbal therapy, 46 percent showed no evidence of SIBO on follow-up tests compared to 34 percent of rifaximin users. Adverse effects reported among those taking rifaximin included anaphylaxis, hives, diarrhea and C. difficile colitis, while only one case of diarrhea and no other side effects were reported in the herbal therapy group.

The study concluded that herbal therapies are at least as effective as rifaximin for eradication of SIBO. Additionally, the herbal therapy with wormwood appears to be just as effective as triple antibiotic therapy for individuals who don’t respond to rifaximin.

7. May alleviate pain

Wormwood may help alleviate pain due to its anti-inflammatory analgesic properties. Wormwood contains flavonoids that contribute to significant pain-relieving and anti-inflammatory effects.

A study published in 2017 found that wormwood ointment reduced pain and improved physical function in patients with knee osteoarthritis. This effect may be attributed to the anti-inflammatory and antinociceptive (pain-blocking) properties of the plant’s bioactive compounds.

8. Possesses antioxidant properties

Wormwood contains various bioactive compounds, like flavonoids, chamazulene and phenolic acids that possess strong antioxidant properties. Antioxidants help protect cells from oxidative stress, a key factor in aging and chronic diseases.

A study in the Journal of the Science of Food and Agriculture demonstrated that wormwood extracts exhibited significant antioxidant activity, which could play a role in preventing oxidative damage in the body.

9. Combats inflammation

Wormwood’s anti-inflammatory effects have been explored in various studies.

Research has found that wormwood extracts reduced inflammation in animal models. Studies suggest that the plant’s ability to inhibit inflammatory cytokines and enzymes like COX-2 might be responsible for these effects.

10. Aids digestion

Wormwood has long been used to aid digestion, particularly in traditional medicine. It stimulates the production of bile and digestive enzymes, which can help improve digestion and relieve symptoms like bloating and indigestion.

One review noted that wormwood’s bitter compounds are likely responsible for its digestive benefits, since they enhance blood flow to the gut, and an animal model showed an extract of the herb helped improve dyspepsia symptoms in rats and mice.

11. May help treat tuberculosis

Emerging research suggests that wormwood might have potential in treating tuberculosis (TB). A study published in the Journal of Ethnopharmacology found that artemisinin, a compound derived from wormwood, exhibited bactericidal activity against Mycobacterium tuberculosis, the bacterium responsible for TB.

This finding highlights wormwood’s potential as a complementary treatment for TB, especially drug-resistant strains.

12. Offers antidepressant and brain-protective effects

Wormwood may also possess neuroprotective and antidepressant effects. Animal studies suggest it can increase serotonin levels and support the formation of the antioxidant glutathione in the brain.

Other research has indicated that wormwood extract had antidepressant-like effects in animal models, potentially by modulating neurotransmitter levels and reducing oxidative stress in the brain. These properties could make wormwood a candidate for treating mood disorders.

It’s also been shown to potentially reduce disorientation, confusion and delirium, which could benefit Alzheimer’s or Parkinson’s patients, but more research on humans is needed to confirm these findings.

13. Helps balance blood sugar

Wormwood may help in managing blood sugar levels, which is crucial for individuals with diabetes or at risk of developing the condition. Some animal research indicates wormwood may help balance blood sugar levels, though more human studies are needed to confirm this effect.

A study published in 2022 found that wormwood extract improved insulin sensitivity and reduced blood glucose levels in diabetic rats and mice. These effects suggest that wormwood could be a beneficial supplement for blood sugar management.

How to Use

Wormwood is commercially available at health stores and online as an essential oil, as well as in capsule, tablet, tincture and liquid extract forms. It can also be used in fresh or dry form to make an infusion or tea.

It’s best used in dried form, which contains little, if any, thujone. To make an infusion, follow this wormwood tea recipe:

1. Steep a half teaspoon to one teaspoon of dried or fresh wormwood in one cup of boiling water for five to 15 minutes.
2. It’s important that you use no more than one teaspoon of the leaves as they’re very strong and bitter. Longer steep time will make for a stronger wormwood tea but also a more bitter tea.
3. Wormwood tea should be taken unsweetened to have the best effect, but you can counter the bitterness by adding dried peppermint or anise.

Wormwood tea can be especially helpful for digestion, specifically before heavy meals that may likely cause gas and bloated stomach. Research even suggests that wormwood helps relieve symptoms of Crohn’s disease.

Wormwood tea dosage varies, depending on what you’re using it for.

Wormwood tea preparations are typically sipped because the strong, bitter taste is an important component of its therapeutic effect on stomach ailments. It can also be taken as an occasional energy tonic.

For intestinal concerns like worms or parasites, it’s best to take powdered wormwood in pill form.

You can also use wormwood and other botanicals in a homemade bitters recipe. Bitters make excellent digestive aids.

Wormwood tea or other products should only be taken under the supervision of a professional. It should always be taken in small doses as directed and for no longer than four weeks at a time.

Side Effects, Allergies and Drug Interactions

Wormwood herb is not meant for long-term use. Make sure you don’t exceed recommended doses because excessive consumption could be highly toxic.

It may be best to use wormwood in dried form, which contains little, if any, of the volatile oil thujone.

The FDA lists wormwood unsafe for internal use due to the toxicity of thujone oil. However, it’s considered to be safe when taken by mouth in the amounts commonly found in food and beverages, including bitters and vermouth, as long as these products are thujone-free.

Using wormwood for longer than four weeks or at higher than recommended doses may lead to nausea, vomiting , restlessness, insomnia, vertigo, tremors and seizures.

Wormwood products that contain thujone, like absinthe, can be unsafe when taken by mouth. Absinthe effects/thujone effects can include:

• restlessness
• difficulty sleeping
• nightmares
• seizures
• dizziness
• tremors
• muscle breakdown
• kidney failure
• vomiting
• stomach cramps
• urine retention
• thirst
• numbness of arms and legs
• paralysis
• even death

Don’t take this herb in any form if you’re pregnant or breastfeeding. There have been documented abortifacient and emmenagogue effects of wormwood.

If you’re allergic to ragweed and other plants in the Asteraceae/Compositae family, then wormwood may cause an allergic reaction.

If you have porphyria (a group of disorders that result from a buildup of natural chemicals that produce porphyrin in your body), then you should know that the thujone present in wormwood oil might increase your body’s production of chemicals called porphyrins, which could make your porphyria worse.

If you have epilepsy or any other seizure disorder, speak with your doctor before using this herb. The thujone in wormwood cause cause seizures, especially in people who have a tendency toward seizures.

Wormwood is not recommended for people with kidney disorders. The oil might cause kidney failure.

If you have kidney concerns, don’t take this herb before talking with your doctor.

It’s not advised to use the essential oil in aromatherapy since it contains an extremely high amount of thujone, which is a convulsant and neurotoxin.

Be cautious, and speak with your doctor before combining wormwood with any anticonvulsant, which is a medication used to prevent seizures. Since these medications and wormwood can both affect brain chemicals, this herb may decrease the effectiveness of anticonvulsants.

Interesting Facts

The name wormwood is derived from ancient use of the plant and its extracts as an intestinal anthelmintic, antiparasitic drug that expels parasitic worms and other internal parasites from the body.

In ancient Egyptian times, it was a commonly used medicinal plant, specifically for anal pain, and as an additive to wine. Later on it was used in European folk medicine to induce labor.

The plant, when steeped into a strong wormwood tea, has been used traditionally in Europe as well as a bitter stomach stabilizer to stave off indigestion and loss of appetite.

A favorite alcoholic beverage in 19th century France, absinthe was said to be addictive and associated with a collection of serious side effects known as absinthism or irreversible damage to the central nervous system.

Absinthe was made popular by some very well-known writers and artists, such as Ernest Hemingway, Henri de Toulouse-Lautrec, Édouard Manet, Edgar Degas, Vincent van Gogh, Pablo Picasso and Oscar Wilde.

The manic depressive painter van Gogh was addicted to absinthe, and some say his continual drinking of it led to many of his paintings having a green or yellowish tint (due to the thujuone’s hallucinatory effects) — and that the wormwood actually enhanced his epilepsy.

Absinthe is an anise-flavored spirit derived from several botanicals. Absinthe ingredients include the flowers and leaves of wormwood, anise and fennel.

Thujone is the potentially poisonous chemical found in wormwood. Distilling wormwood in alcohol increases the thujone concentration.

Thujone-free wormwood extract is currently used as a flavoring in alcoholic beverages like vermouth.

Wormwood, or its derivative chemical components, have famously been mentioned in many a novel, play and in other art forms, from Bram Stoker’s “Dracula” to John Locke essays to “Romeo and Juliet.”

There are several Bible references to this herb as well. The word “wormwood” appears several times in the Old Testament, translated from the Hebrew term la’anah (which means “curse” in Arabic and Hebrew).

It’s also spoken of in the New Testament in the Book of Revelation: “The third angel sounded his trumpet, and a great star, blazing like a torch, fell from the sky on a third of the rivers and on the springs of water — the name of the star is Wormwood. A third of the waters turned bitter, and many people died from the waters that had become bitter.” (Rev 8:10–11)

Final Thoughts

• Absinthe is a botanical spirit made from wormwood, anise and fennel, but that’s not all wormwood is good for. It’s used to eliminate intestinal worms, especially roundworms and pinworms, and it’s the source of of the key ingredient for the herbal drug artemisinin, which is the most powerful antimalarial on the market.
• It’s also been shown to kill cancer cells and treat anorexia, insomnia, anemia, a lack of appetite, flatulence, stomach aches, jaundice and indigestion.
• Specifically, this herb has been proven to beat malaria, kill breast cancer cells, get rid of parasites, help treat Crohn’s disease, contain antimicrobial and antifungal abilities, and help treat SIBO.
• Wormwood is commercially available at health stores and online as an essential oil, as well as in capsule, tablet, tincture and liquid extract forms. It can also be used in fresh or dry form to make an infusion or tea.
• Wormwood should only be taken under the supervision of a professional. It should always be taken in small doses as directed and for no longer than four weeks at a time.

The post Wormwood: The Parasite-Killing, Cancer-Fighting Super Herb appeared first on Dr. Axe.

Ceylon cinnamon, often referred to as “true cinnamon,” is a prized spice known for its delicate flavor and numerous health benefits. It’s often consumed as ceylon tea.

Originating from the inner bark of the Cinnamomum verum tree, native to Sri Lanka, ceylon cinnamon is distinct from the more common Cassia cinnamon found in most kitchens. While both types share similar flavors, ceylon cinnamon stands out for its lower coumarin content, potentillay making it a healthier option for regular consumption.

Keep reading to explore the benefits of ceylon cinnamon, how to use it effectively, and the potential risks and side effects associated with its use.

Ceylon Cinnamon Benefits

1. Rich in antioxidants and beneficial compounds

Ceylon cinnamon is packed with powerful antioxidants like polyphenols, which help combat oxidative stress and protect the body from free radical damage. These antioxidants play a crucial role in reducing inflammation and lowering the risk of chronic diseases, such as heart disease and cancer.

In addition to the polyphenols, it contains flavonoids and phenolic acids that contribute to its high antioxidant activity.

2. Supports heart health

Regular consumption of ceylon cinnamon may contribute to heart health by improving blood lipid profiles. Studies suggest that ceylon can help lower bad cholesterol (LDL) levels while raising good cholesterol (HDL), reducing the risk of atherosclerosis and heart disease.

A review of 13 studies found that cinnamon supplementation was associated with significant reductions in total and LDL cholesterol levels, along with reduced triglycerides, making ceylon a cholesterol-lowering food.

3. Helps manage blood sugar levels and insulin sensitivity

Ceylon cinnamon is known for its ability to improve insulin sensitivity and lower blood sugar levels. This makes it a beneficial spice for individuals with type 2 diabetes or those at risk of developing the condition.

The spice slows down the breakdown of carbohydrates in the digestive tract, leading to more stable blood sugar levels. It also contains a compound called cinnamtannin B1 that can lower glucose absorption after meals and increase insulin sensitivity.

4. May aid in weight management

The blood sugar-regulating properties of ceylon cinnamon may also support weight management. By preventing spikes in blood sugar, it helps reduce cravings and may promote satiety, making it easier to maintain a healthy weight.

5. Has anti-inflammatory properties

Chronic inflammation is a contributing factor to many diseases, including arthritis and autoimmune disorders. Ceylon cinnamon contains anti-inflammatory compounds that help reduce inflammation in the body, potentially alleviating symptoms associated with these conditions.

The antioxidant it possesses, particularly cinnamaldehyde, have been shown to exhibit potent anti-inflammatory effects, and studies have shown that cinnamon can decrease markers of inflammation in the body.

6. May help combat cancer

Preliminary studies suggest that ceylon cinnamon may have anti-cancer properties due to its high antioxidant content. These antioxidants help neutralize free radicals that can damage cells and lead to cancer.

Additionally, some studies indicate that cinnamon may inhibit the growth of cancer cells and prevent the formation of tumors, though more research is needed to fully understand its potential in cancer prevention and treatment.

It does appear that the active ingredient cinnamaldehyde can inhibit ovarian cancer progression, and it was shown to help stop tumor growth in mice.

7. Helps manage blood pressure

Ceylon cinnamon may help regulate blood pressure levels. Some studies have found that cinnamon can relax blood vessels, leading to lower blood pressure, especially in individuals with high blood pressure.

By improving circulation and reducing stress on the cardiovascular system, ceylon cinnamon can support overall heart health.

8. May prevent bacterial and fungal infections

Ceylon cinnamon has been shown to possess potent antibacterial and antifungal properties.

The cinnamaldehyde compound found in ceylon cinnamon is effective against a variety of bacteria and fungi, including Escherichia coli (E. coli) and Candida albicans. These properties make ceylon cinnamon a natural option for supporting the immune system and preventing infections.

9. May contain antiviral properties

In addition to its antibacterial and antifungal effects, ceylon cinnamon may also have antiviral properties. Some studies suggest that cinnamon extracts can inhibit the replication of certain viruses, potentially offering protection against viral infections.

For instance, in laboratory settings it has shown activity against viruses like HIV-1 and herpes simplex virus.

While more research is needed, ceylon cinnamon may be a useful natural remedy during cold and flu season.

10. Supports and protects brain health

Emerging research suggests that ceylon cinnamon may have neuroprotective effects, potentially reducing the risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s. The spice is believed to inhibit the buildup of tau proteins in the brain, which are associated with Alzheimer’s disease.

Animal studies have shown that it can improve cognitive function and reduce markers of Alzheimer’s disease. It may also help protect against age-related cognitive decline, though human studies are needed to confirm these effects.

11. May improve digestive health

Ceylon cinnamon has been used traditionally to support digestive health. It can help relieve symptoms of indigestion, bloating and gas, making it a soothing addition to meals for those with sensitive digestive systems.

Animal studies even suggest it could be beneficial for irritable bowel syndrome, and its antimicrobial properties may also help maintain a healthy gut microbiome, according to animal research.

How to Use (Forms and Dosage)

Ceylon cinnamon can be used in various forms, including powder, sticks or cinnamon essential oil. Here’s how to incorporate it into your routine:

• Powder: The most common form, ceylon cinnamon powder, can be sprinkled on oatmeal, added to smoothies or used in baking. A daily dose of 1/2 to 1 teaspoon is typically recommended for health benefits.
• Sticks: Ceylon cinnamon sticks can be used to infuse flavor into teas, soups and stews. Simply break a stick, and add it to your recipe during cooking.
• Essential Oil: Ceylon cinnamon essential oil is potent and should be used with caution. It can be added to aromatherapy diffusers or diluted with a carrier oil for topical application. Use 1–2 drops in a diffuser, or dilute with a carrier oil for topical use.

When using ceylon cinnamon as a supplement, it’s important to follow recommended dosages. Consult a health care provider for personalized advice, especially if you plan to use it for therapeutic purposes.

You can also drink ceylon tea.

Risks and Side Effects

Unlike cassia cinnamon, ceylon cinnamon has low levels of coumarin, a compound that can cause liver damage when consumed in large amounts. This makes ceylon cinnamon a safer choice for regular use.

While ceylon cinnamon is generally safe for most people, it’s important to be aware of potential risks:

• Allergic Reactions: Some individuals may be allergic to cinnamon. Symptoms of an allergic reaction can include skin irritation, gastrointestinal discomfort or difficulty breathing. If you experience any of these symptoms, discontinue use and consult a health care provider.
• Interaction with Medications: Ceylon cinnamon may interact with blood-thinning medications or those used to control blood sugar levels. If you’re on medication, consult with a health care provider before adding ceylon cinnamon to your routine.
• Pregnancy and Breastfeeding: While small amounts of ceylon cinnamon used in cooking are generally safe, high doses may not be recommended during pregnancy or breastfeeding. It’s best to consult a doctor in these cases.

Conclusion

Ceylon cinnamon is a versatile spice that offers a range of health benefits, from supporting heart health and blood sugar management to providing anti-inflammatory and antioxidant effects. Additionally, it may help combat cancer, manage blood pressure, and prevent bacterial, fungal, and viral infections. When used appropriately, Ceylon cinnamon can be a valuable addition to a healthy diet. However, like any supplement, it’s important to be mindful of dosages and potential interactions with medications. Whether you choose to sprinkle it on your morning oatmeal or enjoy it in a soothing tea, Ceylon cinnamon is a delicious way to enhance your well-being.

The post Ceylon Cinnamon Benefits for the Heart, Brain, Gut & More appeared first on Dr. Axe.

Native Americans originally taught settlers barberry’s value as a medicinal remedy. The ancient Egyptians used it in combination with fennel seed to ward off plagues while it was used to treat dysentery in India.

European herbalists have used it to treat gallbladder and liver problems, while healers in Russia used it for inflammation, high blood pressure and abnormal uterine bleeding.

In fact, this berberine-containing plant has been used for over 2,500 years for its medicinal and health-promoting properties. Barberry and goldenseal are often used for similar medicinal purposes because of their berberine content.

Why is berberine so important? It’s been shown to inhibit the growth of bacteria and lower inflammation, which is significant since we chronic inflammation is at the root of many diseases.

In addition, barberry extract has beneficial effects on both the cardiovascular and neural systems. Studies have shown that antioxidant-rich barberry even exhibits anti-tumor effects.

What Is Barberry?

The barberry plant is any of almost 500 species of thorny evergreen or deciduous shrubs of the genus Berberis and the family Berberidaceae. The barberry shrub or barberry bush is common in Europe, North Africa, the Middle East and central Asia.

Some species of Oregon grape, a relative of barberry, are sometimes called barberry. It’s also referred to as European barberry, trailing mahonia or berberis. The root, bark and red berries of the barberry bush are often used for medicinal purposes.

The red berries or fruit of the plant are edible and a rich source of vitamin C with a very sharp taste.

The fruit, stem and root bark contain alkaloids, the most prominent being berberine. Laboratory studies in test tubes and animals suggest that berberine has anticonvulsant, antimicrobial, anti-inflammatory, hypotensive and sedative effects.

Berberine has also been shown to have a positive impact on the immune system, making it helpful for a wide range of infections and diseases.

Although not to be confused with each other, barberry and bearberry are both shrubs that produce berries and have been used medicinally for centuries.

There are many barberry varieties including

• Japanese barberry
• Evergreen barberry
• Yellow barberry
• Crimson pygmy barberry
• Orange rocket barberry
• Concorde barberry

Many people like to use Japanese barberry in landscapes because it has attractive orange-red fall foliage and red fruit. However, beware that the Japanese barberry shrub (Berberis thunbergii) is known to be an invasive species that tends to harbor ticks.

Nutrition Facts

Barberries are full of nutrients. In addition to being high in both berberine and vitamin C, barberry also contains the B vitamin thiamine and the carotenoids beta-carotene, lutein and zeaxanthin.

A 2023 nutritional review revealed that barberries also contain phosphorus, potassium, calcium, magnesium and iron. It claism the iron and zin content in barberry fruit is higher than other berries. Barberry is also a quality source of pectin.

Sold by Northwest Wild Foods, one-fourth cup (28 g) of dried barberries contains:

• Calories: 89
• Total Carbohydrates: 18 g
• Fiber: 3 g
• Sugar: 8 g
• Total Fat: 1 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*)
• Vitamin C: 213% DV
• Iron: 15% DV
• Calcium: 2% DV
• Vitamin A: 2% DV

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

Health Benefits

1. Fights infection

Many studies have pointed out that the berberine contained within barberry has significant antimicrobial and antifungal abilities. By inhibiting the ability of bacteria to attach to human cells, it helps protect against many infections.

Barberry is used to ease a large variety of inflammation and infection in the body. It helps with bladder, urinary tract and gastrointestinal infections. It also helps relieve common respiratory tract ailments, including sore throat, nasal congestion, sinusitis and bronchitis. Candida infections may also be improved through the use of this berry.

2. Aids the GI tract

Berberine acts on the smooth muscles that line the intestines, helping improve digestion and reduce gastrointestinal pain. Barberry is even an effective treatment for diarrhea, including both traveler’s diarrhea and diarrhea caused by food poisoning.

A few studies have suggested that it improves gastrointestinal problems faster than antibiotics, most likely due to its astringent properties. Studies like the one published in the Journal of Infectious Diseases showed that berberine relieves bacterial diarrhea without any negative side effects.

3. Helps manage diabetes

Barberry has proven positive effects on blood sugar, making it an excellent choice to prevent and improve diabetes.

One study conducted on berberine compared taking 500 milligrams of this compound found in barberry two to three times daily for three months with taking the common diabetes drug metformin. Berberine was able to control blood sugar and lipid metabolism as effectively as metformin, with researchers describing berberine as a “potent oral hypoglycemic agent.” 

Additional studies have also indicated that berberine improves glucose and lipid metabolism disorders. A study published in Evidence-Based Complementary and Alternative Medicine showed that berberine can improve insulin sensitivity by adjusting adipokine (cell-signaling proteins) secretion. 

Adipokines have been shown to mediate inflammation and insulin resistance.

4. Improves heart health

When it comes to heart health, many medicinal properties of the Berberis species of plants have been reported, including effectiveness in improving hypertension, ischemic heart disease, cardiac arrhythmias and cardiomyopathy.

Atrial fibrillation is an irregular, often rapid heart rate that commonly causes poor blood flow. Alternative medicines, including yoga, acupuncture, biofeedback and supplementation with substances like barberry, have been shown to be very effective at treating atrial fibrillation.

A 2015 study reported that barberry’s active alkaloid berberine produces a biochemical action in the heart that prolongs the effective refractory period, which improves atrial fibrillation. The study concludes that the berberine acts as a class IA or III anti-arrhythmic agent, but the benefits of berberine in atrial fibrillation/atrial flutter have not been systematically studied in human clinical trials — therefore its mainstream acceptance in the treatment of atrial fibrillation remains limited.

Barberry has also been shown to reduce the density of serum cholesterol and triglycerides, which is excellent for heart health and overall wellbeing.

5. Combats metabolic syndrome

Metabolic syndrome is a metabolic disorder that involves not one, but a combination of three or more of the following health issues: abdominal obesity, high blood sugar, high triglyceride levels, high blood pressure or low HDL (“good”) cholesterol.

A 2014 study in Iran aimed to explore the impact of supplementation with barberry, a fruit rich in antioxidants, on pro-oxidant-antioxidant balance (PAB) in patients with metabolic syndrome. PAB is a measure of factors that promote and control oxidative stress, and PAB may also be associated with the risk factors of coronary heart disease.

Oxidative stress is essentially an imbalance between the production of free radicals and the ability of the body to counteract or detoxify their harmful effects through neutralization by antioxidants so the less oxidative stress (lower PAB) the better.

For this particular study, a total of 106 patients diagnosed with metabolic syndrome were randomized in two groups: case and control. The case group received three capsules of barberry, and the control group received three capsules of placebo for six weeks.

A significant decrease in PAB was observed in the barberry group while there was no significant change in the control group.

The findings indicated that supplementation with barberry (600 milligrams per day for six weeks) is associated with the suppression of systemic oxidative stress (as assessed by PAB). For people suffering from metabolic syndrome, supplementation with berries like barberry can reduce oxidative burden, which is a key way to fight metabolic syndrome and all of its possible complications.

6. Cleanses the liver and gallbladder

The liver detoxifies our blood, produces the bile needed to digest fat, breaks down hormones, and stores essential vitamins, minerals and iron. The gallbladder’s main job is to store the cholesterol-rich bile that’s secreted by the liver. Bile is what helps your body digest fatty foods.

Studies indicate that barberry improves bile secretion. By boosting the secretion of bile, barberry is excellent for improving the health of both the liver and gallbladder, and also lowering LDL “bad” cholesterol.

The body’s bile secretion can be impaired by a variety of factors, including a poor diet. Berberine’s ability to aid in the secretion of bile is significant since cholesterol is excreted from the body almost exclusively via bile. Waste products also leave the body via bile secretion.

Uses and Dosage

According to a scientific article published in 2019, barberry’s compounds “have a strong impact on human health and can be used as a painkiller, as well as for the relief of fever, diarrhea and vomiting. They are also useful for curing liver and vascular problems and preventing many diseases.”

Barberry is available in capsules, fluid extracts, tinctures and as a topical ointment. The dried roots can also be used in tea, and its extracts are standardized to contain 8 percent to 12 percent alkaloids (berberine).

Currently, there is not enough scientific information to determine an appropriate range of doses for barberry.

For children, it should only be used under the supervision of a qualified healthcare professional, if at all. For adults, it’s traditionally used at a dose of two grams three times daily or an equivalent amount in extract form.

For treatment of skin conditions such as psoriasis, barberry has been used topically as a 10 percent cream applied to the skin three times per day.

It’s not recommended for long periods of time (more than a week) without the supervision of your healthcare professional.

Risks, Side Effects and Interactions

People using normal and appropriate doses of barberry don’t generally report any negative side effects. With high dosages, possible side effects may include nausea, vomiting, diarrhea, dizziness, fainting, nosebleeds, low blood pressure, decreased heart rate, and decreased breathing.

Berberine is not recommended for very young children. In infants, it can interfere with liver function and might worsen jaundice.

Pregnant women should not take it because it may cause uterine contractions and trigger miscarriage. Barberry is also not recommended for nursing mothers since the berberine can be passed to the infant this way.

Barberry should never be taken at the same time as cyclosporine. Other drugs it may negatively interact with include medications changed by the liver including lovastatin (Mevacor), clarithromycin (Biaxin), indinavir (Crixivan), sildenafil (Viagra), and triazolam (Halcion).

You should also talk to your healthcare professional before combining barberry with anticholinergic drugs (drying medications), antihypertensive drugs and antidiabetes drugs, anticoagulant/antiplatelet drugs, sedative medications (CNS depressants), and some cholinergic drugs used for glaucoma, Alzheimer’s disease, and other conditions.

Barberry might decrease the effectiveness of antibiotics in the tetracycline family.

In general, if you take any other prescription medicine, non-prescription medicine or supplements, check with your doctor before taking it. If you have any chronic health issues, such as liver problems or diabetes, check with your doctor before consuming any barberry supplements.

Conclusions

• Barberry’s benefits mainly come from the extensively researched alkaloid it contains known as berberine.
• The most common variety is Japanese barberry (Berberis thunbergii).
• It has strong antibacterial, antifungal, antioxidant and antiprotozoal properties.
• Used for the natural treatment of bladder, urinary tract, gastrointestinal or respiratory infections.
• Research shows it may be helpful to people with diabetes, metabolic syndrome and abnormal heart rhythms. It’s also excellent for liver and gallbladder health.
• Studies shows it may help to fight certain forms of cancer such as breast cancer.
• Check with your healthcare professional before taking barberry to treat a health problem.

The post Barberry Benefits for Boosting Heart Health & Combating Metabolic Syndrome appeared first on Dr. Axe.

Natural medicine has long appreciated the benefits of herbs and food to help with health. One such example of this is adaptogenic herbs, or “adaptogens,” which can positively impact one’s response to stress.

Your body is built to release the hormone cortisol when faced with stress, but elevated cortisol levels over long periods of time (aka chronic stress) can affect every physiological system in your body, including your thyroid and adrenal glands.

While most researchers and doctors agree that an approach to reduce chronic stress is many-layered, one powerful approach to naturally relieving stress as well as reducing long-term cortisol levels is by using adaptogenic herbs and mushrooms.

What Are Adaptogens?

Adaptogens are a unique class of plants, including certain herbs, roots and plant substances (including adaptogenic mushrooms). Today they are most commonly consumed as supplements and herbal products, such as in capsule, powder or tincture form.

Their main purpose is to help balance, restore and protect the body. They are used as part of a “phytotherapy” approach to healing, which refers to the use of plants for their therapeutic abilities. They are also used in homeopathy.

The term adaptogenic herbs or substances was first recorded in 1947 by N.V. Lazarev, a Russian scientist who used it to describe this non-specific effect that increases the body’s resistance to stress.

In a 2018 preliminary review of studies on adaptogens used in Traditional Chinese Medicine (TCM), adaptogens must meet three criteria:

1. Be non-specific and must help the human body to fight against wide range of adverse conditions, which can include physical, chemical or biological stress. This stress may manifest as environmental pollution, climate change, radiation, infectious diseases and even disharmony in relationships.
2. Adaptogens must maintain homeostasis in humans — aka these substances can counter physical disorders that are caused by external stress.
3. They must not harm how the human body functions normally.

This effect has been observed in animal studies, finding that various adaptogens have the ability to create this generally increased tolerance to stress.

How They Work

Research suggests that adaptogens can help promote restful sleep, boost energy during the day, and help with things like athletic performance, recovery and concentration while at work or school.

Just like the name implies, adaptogens help you adapt to various forms of stress. Another way to describe how they work is that they “normalize” many of the body’s processes and help keep the body in homeostasis.

One way they do this is by interacting with the HPA axis (hypothalamic-pituitary-adrenal axis), which controls the release of many of hormones. One such hormone is cortisol, a primary “stress hormone” that also contributes to symptoms associated with aging.

When cortisol levels rise, you experience the “fight or flight” response, which stimulates your sympathetic nervous system and your adrenal glands.

People who experience the fight-or-flight response on a regular basis, many times a day, may experience a state of constant stress, which can put pressure on the adrenal glands, tax the digestive tract, and cause a number of issues, like fatigue, weight gain, low libido and acne.

Some people at the highest risk for adrenal issues include young parents, college students and primary caregivers, like nurses or family members who care for invalid relatives or patients

Adaptogens help buffer us against harmful effects tied to stress and in the process make us feel more resilient and overall healthier.

Best Adaptogens

1. Panax ginseng

Ginseng is one well-known adaptogen, and Asian ginseng (Panax ginseng) is considered by many to be the most potent. In humans, Panax ginseng has been shown to successfully improve feelings of calmness and some aspects of working memory performance in healthy young adults.

A 2018 review found that both American and Asian ginseng may be viable treatments for fatigue in people with chronic illness.

Another study observed that this herb helped reduce the ulcer index, adrenal gland weight, blood glucose levels, triglycerides, creatine kinase (an enzyme that points to stress- or injury-related damaged of the circulatory system and other parts of the body) and serum corticosterone (another stress-related hormone).

The scientists came to the conclusion that it “possesses significant anti-stress properties and can be used for the treatment of stress-induced disorders.”

Interestingly, multiple studies on Panax ginseng have found that it doesn’t directly alter cortisol levels, at least in the short term, but does affect various other stress response systems, such as blocking ACTH action in the adrenal gland (a hormone that stimulates production of glucocorticoid steroid hormones).

Just one dose showed a 132 percent increase in working capacity in one rat study. Saponins found in ginseng may affect the monoamine (neurotransmitter) levels in mice in which stress was induced, reducing the amount of noradrenalin and serotonin released as part of the stress response.

A 2004 lab study in the Journal of Pharmacological Sciences confirms that, in a lab, the effects of ginseng seem to be particularly motivated by their saponin content.

This red ginseng also has antioxidant effects (in a lab), has been found to improve mood and mental performance in small studies, may reduce fasting blood sugar levels, and may even aid newly diagnosed diabetic patients in losing weight.

2. Holy basil

Also called tulsi, holy basil is known in India as a powerful anti-aging supplement. Holy basil benefits have long been an integral part of Ayurvedic medicine to help treat a large number of conditions.

In recent years, researchers around the world have investigated the impact of holy basil on the body. Specifically, multiple studies have been conducted in mice and rats to observe its immunomodulatory effects and anti-stress activity.

A January 2015 study in humans tested the cognition-enhancing benefits holy basil is thought to have and found that reaction times and error rates improved compared to placebo.

One reason holy basil may be effective in improving stress response is the presence of three phytochemical compounds. The first two, ocimumosides A and B, have been identified as anti-stress compounds and may lower blood corticosterone (another stress hormone), as shown in rats, and create positive alterations in the neurotransmitter system of the brain.

The third, 4-allyl-1-O-beta-D-glucopyronosyl-2-hydroxybenzene (say that five times fast!), is also able to lower stress parameters in lab studies.

There is also evidence that holy basil may help prevent recurrence of canker sores, which are thought to be induced by stress, as well as other types of ulcers, such as gastric ulcers.

3. Ashwagandha

Ashwagandha is often referred to as Indian ginseng. Its effects on cortisol, stress tolerance and internal stress responses have been studied for decades.

A double-blinded, randomized, controlled trial (RCT, considered the “gold standard” of research) of 64 subjects found that it “safely and effectively improves an individual’s resistance towards stress and thereby improves self-assessed quality of life.”

Another RCT in humans discovered that this herb successfully regulated thyroid levels in “subclinical thyroid patients,” while a 2020 study found that it has neuroprotective effects that buffer against various brain disorders.

In rats and mice, ashwagandha root extract seems to stop the rise in lipid peroxidation caused by bacteria-induced stress. Lipid peroxidation is the process by which oxidative stress can eventually cause cell damage within blood cells.

Also in mice, it may prevent stress-related gastric ulcers, prevent weight increase of the adrenal glands (a sign of chronic stress), help stabilize cortisol levels and aid in the non-specific stress resistance common with adaptogenic herbs.

4. Astragalus root

Used in TCM, astragalus (Astragalus membranaceus) is known to boost immunity and potentially buffer the effects of stress.

Studies suggest that because astragalus is rich in polysaccharides, flavonoid compounds, saponin compounds, alkaloids and other protective chemicals, it has the potential to treat various ailments, including many that affect the immune system. It’s been shown to support immune regulation, such as by promoting proliferation of immune cells, stimulating the release of cytokines, and affecting the secretion of immunoglobulin and conduction of immune signals.

It also has positive effects on blood glucose levels, plus lipid-lowering, anti-fibrosis and antimicrobial activities.

5. Licorice Root

Licorice root can increase energy and endurance, plus help boost the immune system and support gut health.

It may affect blood pressure and potassium levels, so traditional licorice root is typically recommended in cycles of 12 weeks, although this isn’t the case when taking DGL licorice, which is considered safe for long-term use. Those with hypertension ought to consider using other adaptogens.

In human volunteers, supplementation with licorice root helped regulate hormone levels associated with stress, including cortisol. One potential outcome of this is the observed effect of this adaptogenic herb to help prevent ulcers.

Other benefits of licorice root include the potential to help with fat reduction and decrease androgen hormones and testosterone in women. It’s also one of the most recommended menopause supplements.

6. Rhodiola

Rhodiola (rhodiola rosea), or golden root, is a potent adaptogen that has been the focus of much research. Like the other adaptogens, studies show rhodiola provides a biological defense against stress.

A human trial tested rhodiola’s impact on people “suffering with stress-related fatigue.” Researchers found that repeatedly administering rhodiola rosea “exerts an anti-fatigue effect that increases mental performance, particularly the ability to concentrate, and decreases cortisol response to awakening stress in burnout patients with fatigue syndrome.”

Interestingly, rhodiola may even have an impact on acute stress responses. For instance, it’s been found to help decrease “cortisol response to awakening stress in burnout patients.”

This adaptogenic herb also functions as an antioxidant in lab and animal research.

A study in roundworms suggests that it actually acts as a mild stressor when ingested, allowing the organism to boost its stress defenses (similar to how astragalus root works).

A review conducted in 2010 noted the promising results of initial research and pointed out the fact that rhodiola rarely interacts with medications or causes serious side effects, meaning it’s an attractive candidate as a generally safe supplement.

7. Cordycep mushrooms

Cordyceps is fungi with antioxidant properties. That means nutrition-rich mushrooms have all the benefits of antioxidant foods.

They may not be adaptogens in the classic sense, but each has adaptogenic, anti-tumor and immune-enhancing properties.

In particular, cordyceps have been observed for their impacts on cortisol levels and oxidative stress. For example, a 2006 trial involving the use of a powdered cordycep supplement found that sedentary adult males had better regulated cortisol levels after exercise-induced stress and that the supplement had anti-fatigue qualities.

In rats, cordyceps helped slightly increase the cortisol and testosterone levels in healthy male rats, giving them an edge of protection from physiological stress.

Again, it seems that the adaptogenic effect of cordyceps involve a temporary higher boost in cortisol when exposed to stress, followed by a large drop during non-stress periods when compared with no treatment.

The same was true for a three-month trial in endurance cyclists conducted in 2014, where the testosterone/cortisol ratio significantly protected the athletes from the chronic stress and related fatigue to which they often succumb. In this trial, researchers also noted that the blood of the participants confirmed an increase in antioxidant activity, quelling excessive oxidative stress.

8. Reishi mushroom

Another functional mushroom that can operate as an adaptogen, reishi mushroom is a common ingredient in TCM as well.

Because it works as an “immune modulator,” reishi can help restore hormonal balance, bring the body back to homeostasis and regulate activity of the immune system. Research shows that it acts as a normalizing substance, regulating various cellular functions and systems, including the endocrine (hormonal), immune, cardiovascular, central nervous and digestive systems.

Studies have even produced promising results on the link between the reishi mushroom and cancer prevention.

One of the biggest reishi benefits is that it’s capable of doing so much, yet produces hardly any side effects.

9. Schisandra berry

Also called magnolia berry (Schisandra chinensis), schisandra is a medicinal berry that can help boost endurance and mental performance.

This berry has healing properties that have been utilized in TCM for thousands of years. It’s most well-known for supporting the adrenal glands as well as the liver function.

It may also help with focus, concentration, memory and mental energy, while also potentially improving digestion and supporting hormonal balance.

Research suggests that schisandra works by positively impacting levels of nitric oxide and cortisol present in blood and saliva. In animal studies, it’s also been shown to help modify the response to stress by suppressing the increase of phosphorylated stress-activated protein kinase, which raises inflammation.

10. Turmeric

Turmeric root (Curcuma longa) is a plant that is not only used as a culinary spice, but also as a natural remedy for reducing inflammation and boosting brain function. Curcumin is the active ingredient in turmeric responsible for so many of its benefits.

Why is turmeric an adaptogen? Certain studies suggest that it may be effective at reducing depression symptoms due to the way that curcumin impacts neurotransmitter function through the brain-derived neurotrophic factor.

It’s also been shown to help reverse amyloid pathology and associated neurotoxicity, which contribute to neurological diseases related to chronic inflammation, including Alzheimer’s disease.

Additionally, anti-inflammatory properties in curcumin seem to be effective at suppressing processes that contribute to obesity — plus it can be used to decrease pain associated with wounds, burns, arthritis and neuropathy.

11. Turkesterone

And while it’s not a herb, plant-based turkesterone is considered an adaptogen. It’s technically a concentrated type of ecdysteroid (also called a phytoecdysteroid), a compound that is naturally found in some insects and plants.

Ecdysteroids have anabolic and adaptogenic effects, so they’re isolated and used to make supplements that are taken for purposes such as to boost muscle growth and athletic performance.

There’s evidence that turkesterone can help increase muscle growth and one’s muscle-to-fat ratio, thereby improving body composition. It may also have some anti-obesity and metabolic-boosting effects, according to certain animal studies.

12. Eleuthero

Eleuthero, also called Siberian ginseng, has been used medically for at least 2,000 years. It’s a distant relative of Asian ginseng and is another adaptogen often used to combat stress.

Eleuthero demonstrates an ability to improve physical stamina and mental sharpness similar to caffeine but without an impending crash. Studies to date have had mixed results but some point towards the ability of Eleutherococcus senticosus to boost cardiorespiratory fitness, fat metabolism and overall endurance performance.

According to a 2016 study published in The American Journal of Chinese Medicine,  both in vitro and in vivo studies have demonstrated Siberian ginseng’s inhibitory effects on malignant tumors, such as those in the lung and liver.

Supplements and Dosage

Adaptogens typically come in powder, tincture or capsule forms. There’s also a growing market of adaptogen-infused foods, drinks and tonics that are now available.

In some cases, you may also be able to find whole functional mushrooms to make mushroom tea, and you can obtain turmeric root to cook with.

Because each adaptogen works a bit differently, always follow instructions that come with the specific product you’re using. If you’re new to using adaptogens, start with a low dose, and increase after several days as needed.

Generally speaking, adaptogens are meant to be taken for short periods of time, about six to 12 weeks. It’s also recommended that you rotate the types you take every couple of months so your body benefits from exposure to multiple types of compounds.

Here are some ideas for adding adaptogens to your diet and routine:

• Take stimulating adaptogens early in the day, such as with breakfast or before a workout. These include ginseng, cordyceps and rhodiola, which can give you energy for your day. They can be taken with tea, in capsule form, or as powder that is added to beverages, coffee or smoothies.
• Adaptogens like ashwagandha and holy basil may be better suited for nighttime, such as to help with sleep. Try them in tincture form, essential oil form or capsule form depending on your preferences.
• Try making herbal tea using turmeric or a turmeric latte, which is sometimes referred to as moon milk or golden milk. You can also make “turmeric eggs” for breakfast and use ground turmeric in soups, stews and sauces and to bread chicken or sprinkle onto ground meat.
• Licorice root can also be taken in powder form, mixed into liquid or used to make a digestive aid tea.
• Two adaptogens that are great for cooking with are astragalus and schisandra. These can be used in sauces, soups and stir-fries to provide a complex, earthy taste.

Risks and Side Effects

As always, you should discuss any new supplements or medications with your doctor before beginning a regimen. This is especially true with adaptogenic herbs, as several of them interact with prescription medications and are not recommended for people with certain conditions.

Be sure to do your research on any new supplements you are considering to find out whether or not they may conflict with any medications or conditions you may have, and only purchase high-quality, organic varieties from trustworthy sources.

Pregnant women are also advised to avoid adaptogen products unless working with a doctor, since some can impact reproductive hormones in a way that is potentially problematic during pregnancy.

Conclusion

• Adaptogenic herbs can help protect you from the effects of chronic stress. They are thought to work by balancing releases of stress hormones, including cortisol, and by supporting the body’s ability to stay in homeostasis and adapt to illnesses or fatigue.
• What foods and herbs are adaptogens? Examples of adaptogenic foods and herbal products include ginseng, holy basil, ashwagandha, astragalus root, licorice root, rhodiola and cordyceps.
• The main benefits of using these products include supporting sleep, energy, focus, exercise performance and recovery, and more.

The post 12 Adaptogens to Balance, Restore and Protect the Body appeared first on Dr. Axe.

Along with cinnamon, allspice and nutmeg, the clove is a spice with a distinctly pungent flavor that gives “pumpkin pie spice” and goodies like gingerbread cookies their signature taste. Beyond reminding us of autumn and winter holidays, cloves also have nutritional value.

For example, cloves benefits include:

• fighting inflammation and infections
• numbing pain
• supporting metabolic and digestive health

Cloves are indigenous to the Middle East and have long been used in Indian Ayurvedic medicine and Chinese medicine for their supposed aphrodisiac properties and ability to treat headaches and indigestion.

These little bulbs are considered to have warming, stimulating and cleansing effects, and they can be utilized in a variety of ways — such as in cooking, as an extract, in herbal tea or in essential oil form.

Cloves Benefits

The small, round spice that we know of as clove is actually tiny flower buds grown on the evergreen tree with the species name Syzygium aromaticum. 

Can you eat cloves? Yes, which is why in small amounts they are typically ground and added to dishes like fall-inspired baked goods — such as gingerbread cookies, mulled wine and marinades for meats.

According to Spruce Eats, “Clove flower buds are harvested in their immature state and then dried. Whole cloves are shaped like a small, reddish-brown spike, usually around 1 centimeter in length, with a bulbous top.”

Today, cloves are mostly grown in India and Madagascar. In addition to being used a warm and aromatic culinary spice, it’s also the source of clove oil, which is a concentrated essential oil that is high in volatile compounds and antioxidants.

Cloves are rich in antioxidants, especially the type called eugenol, which is a phenolic compound that can reduce oxidative stress. This compound is present in concentrations of 80%–90% in clove bud oil and at 82%–88% in clove leaf oil.

Other bioactive compounds isolated from clove extracts include flavonoids, thymol, benzene and methylene chloride.

Studies have found that with its ability to fight free radical damage, eugenol may especially help defend against the development of chronic diseases and may help promote healthy aging.

Cloves benefits include some of the following:

1. Support immune function and fight infections

In addition to fighting inflammation and acting as an antioxidant, eugenol also acts as a natural germicide due to its antimicrobial properties. This makes it similar to raw garlic, another type of bulb that contains immune-boosting compounds, such as allicin, that fight bacteria growth.

Clove also contains other compounds that have similar effects. For example, cloves can help prevent proliferation of certain harmful microbes that may cause oral or gastrointestinal infections and diseases.

Additionally, research has shown that clove buds have immunostimulatory activities that can help promote immune response mechanisms.

Clove extract and oil are even sometimes used in food preservation because they can help keep growth of bacteria, including listeria, Pseudomonas aeruginosa, Salmonella, Streptococcus and Staphylococcus, under control. These can contribute to food poisoning.

Clove is also popular around the world in dentistry since it fights formation of gum disease.

2. Provide pain relief and analgesic effects

Clove, and especially clove oil, has long been used in dental care due to its natural analgesic and anti-inflammatory properties, as well as its antiseptic and antibacterial effects.

It can help dull aches, reduce swelling and provide relief from discomfort among people with toothaches, skin breakouts, headaches and sometimes other conditions. It can also help prevent plaque from forming on teeth, which may cause painful cavities.

3. Help stabilize blood sugar levels

Clove extract, which is rich in polyphenolic compounds that support metabolic health, has been shown in some studies to help adults maintain normal blood sugar (glucose) levels.

One pilot study demonstrated that clove extract lowered pre- and post-prandial blood glucose levels in both healthy and prediabetic volunteers. It’s believed that clove’s essential oils, which are rich in eugenol and acetyl eugenol, help positively modulate pathways involved in glucose homeostasis, which can lower the risk for type 2 diabetes.

4. Promote digestive health

Cloves may aid digestion and promote gut health by reducing inflammation and supporting the balance of gut bacteria. Their antimicrobial properties can help protect against digestive infections.

Cloves also may help protect the stomach lining and reduce the risk of ulcers. They have been used in traditional medicine to treat digestive issues, and some animal studies suggest that cloves can increase the production of gastric mucus, which protects the stomach lining.

Cloves contain compounds that have ben shown to protect against formation of stomach ulcers in animal models, such as by increasing production of gastric mucus that helps prevent erosion of the stomach lining. At least one study has even found that clove can have similar effects as several anti-ulcer medications.

In extract form, clove can also contribute to healthy liver function by decreasing inflammation and oxidative stress and potentially helping prevent liver damage and scarring.

5. High in antioxidants and important nutrients

Cloves are rich in antioxidants, particularly eugenol, which can help reduce oxidative stress and may lower the risk of chronic diseases. They contain significant amounts of polyphenols, which are known for their antioxidant properties.

Cloves rank high in antioxidant activity among spices and are even more potent than many fruits and vegetables.

6. May improve liver health

Cloves may support liver health due to their antioxidant properties. Eugenol, a compound found in cloves, has been shown to improve liver function and reduce inflammation.

In fact, a model conducted on rats found that “eugenol lowers serum cholesterol levels and inhibits lipogenesis in the liver.”

However, it is important to note that high doses of eugenol can be toxic, and more human studies are needed to confirm these benefits.

7. Help protect against cancer

Cloves have been studied for their potential anti-cancer properties and has been found to “induce apoptosis and work in various cancer cells.” Eugenol has been shown to promote cell death in cancer cells and inhibit tumor growth in animal studies.

The high antioxidant content of cloves may also contribute to their cancer-protective effects.

8. Kill bacteria

Cloves have antibacterial properties that can help kill harmful bacteria. Eugenol is particularly effective against bacteria that cause oral diseases, and clove oil has been used in mouthwashes to reduce bacteria and improve oral health.

9. May promote bone health

Cloves contain manganese, which is essential for bone health. While cloves alone are not a significant source of nutrients due to the small quantities typically consumed, they can contribute to overall nutrient intake when included in a balanced diet.

10. Support oral health and prevent gum disease

Clove oil has been used in traditional medicine to maintain oral health. It helps reduce plaque, gingivitis and bacteria in the mouth, making it a natural remedy for oral health issues.

11. May combat obesity

Studies on animals have shown that clove extract can reduce body weight and fat accumulation. This suggests potential benefits for weight management, although more research is needed to confirm these effects in humans.

12. Relieve itchy skin

Clove oil is known for its soothing properties and can be used topically to relieve itchy skin. However, it should be used with caution as it can cause irritation in some individuals.

13. May improve breathing

Clove oil’s anti-inflammatory properties may help improve respiratory health by reducing inflammation in the airways, although specific studies are limited.

14. Suppress cough

Cloves have traditionally been used to relieve coughs due to their soothing and anti-inflammatory properties. They can be used in teas or other home remedies for this purpose.

15. May ease effects of aging

The antioxidants in cloves may help combat oxidative stress, which is associated with aging and age-related diseases. This can potentially ease some effects of aging.

What are the health benefits of clove tea?

Clove tea, which is made by steeping the bulbs in hot water, has many of the same anti-inflammatory compounds that clove spice has. Consuming it regularly may help reduce sore throats, cold and cough symptoms, and potentially digestive issues.

While it hasn’t been proven to help with weight loss, some people also drink clove tea for this purpose — and because it can ease bloating and water retention.

Risks and Side Effects

When consumed in small amounts in food, clove is generally well-tolerated and safe for most people, assuming they don’t have an allergy to the spice. However, clove oil should be handled with more caution, especially if using it internally.

Clove oil should only be ingested in very small amounts, since it can trigger side effects if over-consumed.

What are the side effects of cloves? Consuming clove oil has the potential to cause indigestion and other digestive issues, burning sensations, and possibly liver damage.

When applied topically it can also cause skin rashes, burning and tingling, so use with caution.

Clove oil and extracts are not recommended for women who are pregnant or breastfeeding, due to a lack of research.

People who are taking medications to control diabetes, hypoglycemia or bleeding disorders should only use clove products under supervision from a doctor, since eugenol can affect blood clotting and blood sugar levels.

Uses (Dosage/Recipes)

What does clove taste like? Due to the presence of eugenol, it has a pungent taste.

You’ll like detect notes of sweetness, bitterness, astringency (drying the mouth) and also heat.

For culinary purposes, cloves can be used either whole (such as in marinades) or ground in spice form.

Pick out the clove bulbs before serving recipes, since they have a woody texture and very strong taste that is usually off-putting when consumed whole.

If using bulbs to make ground cloves, use a spice grinder, mortar and pestle or a clean coffee grinder. Use one teaspoon of whole cloves in place of 3/4 teaspoon of ground cloves.

Clove uses include adding a warm and distinctive flavor to:

• baked goods and desserts, like like cookies, muffins and cakes, especially those that are holiday-inspired and use “pumpkin pie spice”
• pot roasts and other meat dishes
• hot beverages, like spiced lattes, chai tea, mulled wine and cider
• Indian dishes, including curries, biryani dishes or chutneys (cloves are one spice used in garam masala)
• rice dishes
• clove tea, which can be made at home by simmering about one tablespoon of whole cloves in boiling water for 3 to 5 minutes

What are some cloves substitutes?

The best substitutes include other, similar warm spices like nutmeg, cinnamon and allspice. Together, these spices are used in many of the same recipes, and they are the ingredients in pumpkin pie blends.

Overall, cloves are described as being “more powerful” in terms of flavor than similar spices, so only use a very small amount to keep the flavor from being overwhelming.

How much clove is safe to consume?

• In ground spice form, up to one teaspoon at a time, such as once daily, seems to be safe.
• If using clove for dental health, look for mouthwashes and toothpastes with 1% to 5% clove essential oil.
• If using clove extract, read directions carefully, since concentrations vary from product to product.
• Generally speaking, avoid ingesting clove oil unless you’ve gotten permission from a doctor. If you do ingest it, make sure to dilute it with another oil, such as olive oil, and to only consume 1–2 drops.

To keep ground clove or clove buds fresh, store them in an air-tight container at room temperature. Whole buds will remain fresh longer than finely ground powder.

Nutrition Facts

When used as a ground spice, cloves contains very little calories but provide antioxidants and some essential vitamins and minerals, especially manganese — which is important for bone building, managing inflammation and regulating blood sugar.

Because of its strong taste, it’s often used only in small amounts in cooking, but for even more powerful effects clove oil and clove extract can be consumed.

A one-teaspoon serving of ground cloves (about 2.1 grams) contains approximately:

• Calories: 5.8
• Total Carbohydrates: 1.4 g
• Fiber: 1 g
• Sugar: 0.1 g
• Total Fat: 0.3 g
• Saturated Fat: 0.1 g
• Polyunsaturated Fat: 0.1 g
• Monounsaturated Fat: 0.03 g
• Protein: 0.1 g
• Sodium: 5.8 mg (<1% DV*)
• Manganese: 1.3 mg (57%–72% DV)
• Vitamin K: 3 mcg (3% DV)

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

Conclusion

• Cloves are a warm spice sourced from flower buds of the evergreen plant Syzygium aromaticum.
• These buds are high in antioxidants, including eugenol, as well as essential oils that have natural anti-inflammatory, antibacterial and antiviral properties.
• Potential clove benefits include supporting oral health, fighting infections, prompting better metabolic health, and aiding in liver and digestive health.
• You can consume clove as a ground spice, use the whole buds in marinades and herbal teas, or use clove oil or extract.
• Be careful about applying this oil to your skin or taking it internally. It may cause burning, tingling and other reactions in some cases.

The post Cloves Benefits: How This Spice Supports Immunity, Digestion & More appeared first on Dr. Axe.

Yarrow, a flower in the sunflower family that’s closely related to chamomile and chrysanthemum, has been used since ancient times by cultures around the world. Traditionally, it’s been consumed as tea, applied to the skin or even cooked with in order to reduce inflammation (especially in the digestive tract), help treat skin wounds, and relieve anxiety and insomnia.

While you’ve probably never heard of this plant before, centuries ago it was actually a very popular vegetable. Back in the 17th century, the leaves were commonly prepared and consumed like spinach.

However, today it’s mostly an underutilized plant, despite its many benefits.

Do you like tarragon? Yarrow has a similar flavor profile and can be used in place of tarragon in recipes.

With a sweet, yet bitter flavor, not only does it make recipes more interesting, but it boosts the antioxidant content, too.

What Is Yarrow?

Yarrow (Achillea millefolium) is a perennial plant from the Asteraceae family. It’s the best-known species of the genus Achillea due to its various therapeutic uses in both folk and conventional medicine.

The achillea millefolium plant is native to temperate regions of the Northern Hemisphere, including North America, Europe and Asia. It has fern-like foliage and colorful flowers of red, pink, salmon, yellow and white.

How tall does yarrow grow? Most plants grow to be two to four feet tall. In the wild, you’ll usually see white yarrow and yellow yarrow.

Other common names for this plant include:

• common yarrow
• devil’s nettle
• gordaldo
• milfoil
• nosebleed plant
• old man’s pepper
• old man’s mustard
• sanguinary
• soldier’s woundwort
• thousand-leaf
• thousand-seal

Cerise queen is a bright pink variety. Achillea filipendulina, also known as fern-leaf yarrow, is a variety native to Caucasus, Iran and Afghanistan.

The flowers, leaves and stems are collected when the plant blooms. You can actually eat a yarrow flower and steep it to make tea.

The flowers and leaves are rich in nutrients and phytonutrients, the chemical compounds that occur naturally in plants.

Studies show that some of the plant’s health-promoting and anti-inflammatory phytochemicals include flavonoids, carotenoids and terpenes. Examples of antioxidants that have been isolated from the plant include:

• luteolin
• apigenin
• casticin
• centaureidin
• artemetin
• sesquiterpenoids
• paulitin
• isopaulitin
• desacetylmatricarin
• psilostachyin

A 2013 study published in Food Chemistry showed that commercial yarrow has more fat and saturated fatty acids, proteins, energy value, sugars and flavonoids, while wild yarrow has higher levels of carbohydrates, organic acids, unsaturated fatty acids, tocopherols and phenolic acids.

Related: Meadowsweet Herb: 5 Potential Benefits & How to Use It

Health Benefits

1. Helps protect skin and treat wounds

Yarrow has been employed for natural wound treatment for centuries.

Why is yarrow good for your skin? According to studies, it possesses anti-inflammatory agents that have a positive impact on the skin pH and moisture content.

In addition, it’s a natural antiseptic so it can prevent wounds from getting infected. This is why many healing ointments include yarrow as a key ingredient.

The chemical achilleine present in this plant is also known for its ability to stop bleeding. In powdered form, studies show it can be sprinkled on wounds to not only stop bleeding, but also to dull pain.

It may help treat widespread skin conditions as well, including hemorrhoids, rashes and slow-healing broken skin.

2. Potential amenorrhea aid

Surprisingly, yarrow has also been used in traditional herbal medicine to actually encourage bleeding in certain health conditions. One of these health issues is amenorrhea, which is an abnormal absence of menstruation.

Yarrow, rue, motherwort and partridge berry are herbal emmenagogues.

As an emmenagogue, achillea millefolium can help stimulate blood flow in the pelvic area, as well as the uterus, and encourage menstruation. Unfortunately, this usage has not yet been confirmed by clinical research, though it’s been utilized in this way for centuries.

3. Has mild sedative effects for sleep and anxiety

Yarrow may be a good option for those who struggle with anxiety and insomnia.

A 2012 study published in the Journal of Ethnopharmacology investigated the sedative and anti-anxiety effects of yarrow in animal models. Researchers used a hydroalcoholic extract from the aerial parts of yarrow on animal subjects in open-field tests.

They found that it had anti-anxiety effects after both short-term and long-term administration to subjects.

Furthermore, they found that the yarrow had an effect similar to diazepam (Valium), which is a common prescription for anxiety issues. The study also showed that it remained effective after short-term, repeated administration.

4. Can help reduce inflammation and support immune function

Traditional herbal medicine in China, Europe and India has used this herb to calm inflammation for a variety of health issues, especially inflammation in the intestines and female reproductive tract. Extracts have been shown to have anti-inflammatory properties.

Researchers believe that yarrow’s ability to quell inflammation is related to the fact that it contains both flavonoids and sesquiterpene lactones. The herb displays not only anti-inflammatory abilities, but also astringent properties.

This is why it’s often included in topical products for inflammatory skin problems like eczema.

Yarrow has also been used in folk medicine to treat fevers, colds and the flu.

5. May help naturally treat mastitis

Yarrow has been found to be really helpful for women suffering from mastitis. Mastitis is a breast infection that mostly occurs among women who are breastfeeding.

Specifically, leaf poultices made with the leaves provide almost instantaneous pain relief and help treat sore, cracked nipples. When you have mastitis, it’s a smart idea to alternate between warm and cold compresses since cold helps relieve pain while warmth increases circulation.

Additionally, this herb contains anti-inflammatory and antibacterial compounds.

6. Offers gastrointestinal benefits

The antispasmodic activity of yarrow makes it useful for unwanted gastrointestinal concerns like diarrhea, flatulence and cramping. Animal studies have uncovered evidence that it can reduce smooth muscle spasms that contribute to GI complaints and even inflammatory bowel diseases.

A. millefolium has been shown in studies to inhibit contractions of smooth muscle and to have a relaxatory effect on the GI system via several mechanisms, such as altering calcium channels, cholinergic receptors and nitric oxide production. Its antispasmodic ability is also most likely tied to the plant’s flavonoid fractions.

7. May be helpful for high blood pressure and asthma

A 2013 study published in Phytotherapy Research evaluated Achillea millefolium‘s hypotensive, vasodilatory and bronchodilatory activities — in other words, its ability to lower high blood pressure, relax blood vessels and improve breathing.

Yarrow’s effects on the study’s animal subjects backed up the medicinal use in hyperactive cardiovascular as well as airway disorders like asthma.

8. May possess anti-tumor properties

Recent animal studies suggest that yarrow extract exerts antitumoral properties by targeting lipid metabolism involved in the formation of pancreatic cancer.

Uses

What is the herb yarrow used for? As explained above, some of the most popular uses include treating:

• inflammatory skin conditions
• indigestion and GI issues
• anxiety
• insomnia
• menstrual symptoms
• allergies
• cardiovascular/respiratory issues

Yarrow uses in cooking include the following:

• Younger leaves can be used in soups or stews similar to how you would use a delicate leafy green like spinach.
• Substitute it for tarragon in recipes.
• For sautéed dishes, add it at the very end.
• Use it to make infused vinegars and oils.
• Fresh, young flowers can be used in salads.
• Historically, it’s also been used to make liquor and bitters.

The flavor of yarrow is sweet but also somewhat bitter with an anise-like scent. It’s often compared to tarragon.

When using it in cooked dishes, keep in mind that it’s a soft herb and high heat destroys its flavor.

Where can you buy yarrow? It should be available at your local health store or online in the following forms:

• fresh herb or flower
• dried herb
• capsule
• tablet,
• tincture
• liquid extract
• tea

You also may be able to find fresh yarrow flowers in the wild depending on where you live.

A typical dose of the herb is 4.5 grams per day for inflammatory issues. However, there are no modern clinical studies to confirm this dose, so it’s best to speak with a professional on proper dosing for your particular needs.

How to Make Yarrow Tea

Yarrow flowers, leaves and stems can be used to make a medicinal tea. You can use either the fresh or dried flower/leaves.

Yarrow tea can taste bitter so you can use honey to take the edge off if needed.

Many tea recipes include lemon, which gives a nice boost of vitamin C. Try also combining yarrow with echinacea, elder flower, ginger and peppermint for additional respiratory and digestive-soothing effects.

Here’s a homemade yarrow tea recipe …

Ingredients

• 1 teaspoon dried yarrow or 3 fresh leaves
• 1 cup boiling water
• 1 teaspoon honey (optional)
• 1 lemon slice (optional)

Directions

1. Steep yarrow in boiling water for 10 minutes. Remove leaves if desired.
2. Add honey and/or lemon juice if desired.
3. Stir.

Risks, Side Effects and Interactions

When taken by mouth, yarrow can possibly cause drowsiness and increased urination. Topically, it may cause contact dermatitis or skin irritation. Discontinue use if you see signs of irritation.

If you’re allergic to plants in the Aster family, like ragweed and daisies, then you may likely be allergic to external and internal use of this herb, so be careful. It can make skin more sensitive to sunlight.

Is yarrow ever poisonous to humans? It’s not generally considered toxic, but be careful when using the oil because it contains thujone in small amounts.

Also found in wormwood, thujone is toxic in large amounts and has a narcotic effect on the brain.

This herb also contains coumarin, which has blood-thinning abilities. This is why it should not be combined with prescription blood thinners.

It should not be used by pregnant women. If you’re breastfeeding, speak with your doctor before using yarrow products.

It’s not commonly recommended for pediatric use due to a lack of studies to determine whether or not its usage is safe in children. Speak with your child’s doctor if you’re interested in using it with your child.

It can possibly interact with the following medications as well:

• Blood thinners (like warfarin)
• Lithium
• Stomach acid-reducing medications (like omeprazole)
• High blood pressure medications
• Drugs that cause sleepiness (like anticonvulsants and sleeping pills)

Speak with your doctor before taking yarrow if you have a history of any chronic diseases or take any medications regularly.

Conclusion

• Yarrow (achillea millefolium) is a plant that’s been used as food and medicine since ancient times.
• Human clinical studies are lacking when it comes to its use, but there is a long history of traditional usage as well as anecdotal evidence and animal studies to support its medicinal usage.
• The most popular yarrow uses include helping treat inflammatory skin conditions, indigestion and GI issues, anxiety, insomnia, menstrual symptoms, allergies, and cardiovascular/respiratory issues.
• It also has a place in your kitchen and can be used to make tea or in place of tarragon in recipes.

The post Yarrow Benefits for Skin, Inflammation and Digestion appeared first on Dr. Axe.

Chickweed is a fast-growing plant that has been utilized as a folk remedy for many conditions, including arthritis pains, skin conditions, such as rashes and eczema, asthma, constipation, and kidney related issues.

While there have been few reliable studies investigating chickweed benefits compared to those of other common greens, there’s reason to believe that this herb is high in antioxidants, saponins, vitamins C and A, and a number of other anti-inflammatory compounds.

Whether consumed as a tea, tincture of fresh juice, or applied to the skin as a compress or salve, chickweed can be used to help decrease swelling, pain, redness and congestion.

What Is Chickweed?

The herb called chickweed (Stellaria media), also sometimes referred to as common chickweed, is a plant native to Europe that’s used for several medicinal purposes. There are actually several different species of plants in the Stelleria genus that are called chickweed, which are members of the carnation plant family (Caryophyllaceae).

The plant earned its name due to the cluster of white flowers it produces. According to the Wild Foods and Medicines website, stellaria means “star” and media means “in the midst of.”

Other names that chickweed sometimes goes by include:

• white bird’s eye
• starweed
• winterweed
• mouse ear
• satin flower
• scarwor

Chickweed is considered safe to eat, and there’s good reason to consumed it because it’s high in several nutrients.

You can eat it both raw and cooked, and unlike some other nutrient-dense plants, such as dandelion or mustard greens, for example, chickweed is described as having a pleasant and mild taste that is not very bitter.

How do you identify common chickweed? Chickweed species are cool weather plants (they thrive in climates between 53 and 68 degrees Fahrenheit) found throughout Europe and the U.S.

They tend to grow prolifically in sunny or partially sunny patches of grass where there’s moist soil, usually in the fall and in early spring.

Because they grow quickly and in abundance, some even consider them to be weeds, however they can make a great addition to your diet due to their supply of beneficial compounds.

Here are some tips for helping you to identify chickweed:

• Look for succulent stems that grow up to a foot and a half. A single line of hair grows down the middle of the stem.
• Chickweed also produces tiny white flowers throughout the growing season. The flowers grow in pods of about five white flowers and look similar to carnations. Each petal is shaped like rabbit ears, making it appear like there are 10 flowers.
• The plant should have oval-shaped leaves that grow in pairs opposite each other. The green leaves are about a quarter inch to one and a quarter inch long.
• If you puncture the stems and press them and pull them apart, no milky sap should come out, which distinguishes them from similar plants.

Health Benefits

What is chickweed good for? While more credible research studies are needed to confirm exactly how it can impact our health, chickweed has a number of traditional uses in herbal medicine — including reducing inflammation, increasing antioxidant intake, supporting gut health, reducing pain and improving skin health.

In addition to supplying you with many valuable nutrients, it also contains compounds called saponins, which studies suggest fight bacteria, inflammation and have astringent properties. (Saponins are also found in similar plants such as soapwort, which is also in the Caryophyllaceae plant family and has many similar uses.)

Here’s more about some of the most researched chickweed benefits:

1. Good source of vitamins and antioxidants

What vitamins are in chickweed? Stellaria species are rich in nutrients, including vitamins C and A, B vitamins (such as thiamine, riboflavin and niacin), magnesium, iron, calcium and zinc. This plant even contains a decent amount of protein, as well as a good dose of fiber.

Studies have demonstrated that chickweed contains antioxidants including phytosterols, tocopherols, triterpene saponins, hentiacontanol, coumarins, organic acids and flavonoids, which have the ability to fight free radical damage.

Because it’s a great source of vitamin C and zinc, it can support overall immune system health and protect against a number of conditions, such as coughs, asthma, allergies and bronchitis.

It also benefits skeletal health thanks to its supply of calcium and magnesium, as well as skin health due to its supply of antioxidants like vitamin C and vitamin A along with zinc.

2. May have anti-inflammatory, pain-reducing effects

Stellaria plants have long been prescribed in homeopathic and traditional systems of medicine for managing painful symptoms tied to rheumatism, arthritis, PMS, digestive and respiratory issues, and more.

Depending on the symptoms it’s being used to treat, it can be taken internally as a tea or tincture, or applied topically to painful and swollen joints or areas of the skin.

Additionally, it’s been shown to have expectorant effects, meaning it may help loosen mucus and support respiratory health.

3. May improve diabetes and cardiac performance

Common Stellaria media tea has been used for various metabolic diseases, including diabetes, in folk medicine. Can it truly help fight some of the effects of diabetes? It was finally looked at in an animal study.

In a 2022 study involving rate, chickweed tea was shown to protect against diabetes-induced cardiac dysfunction, without affecting glucose tolerance. Analysis of the tea revealed that the plant pigment rutin and various apigenin glycosides may be the key compounds that alleviate diabetic cardiomyopathy.

4. May help support digestion and gut health

Chickweed offers gut, digestive, kidney and intestinal support due to its antioxidants, fiber, essential vitamins and minerals, such as magnesium, and due to its natural diuretic properties.

Including greens in your diet can help support overall gut health by having prebiotic effects (which “feed” beneficial probiotic bacteria), fighting oxidative stress and inflammation. This in turn facilitates functions such as nutrient absorption, detoxification and elimination.

Some use this plant to help prevent or treat constipation and stomach bloating. Due to its fiber content, it may also be filling, help control one’s appetite and encourage bowel movement regularity.

In fact, some animal studies suggest it may have certain anti-obesity effects when consumed in high doses. It’s believed it may support weight loss by delaying intestinal absorption of dietary fat and carbohydrates by inhibiting digestive enzymes.

5. Has natural diuretic effects

Chickweed is considered to have mild, natural diuretic effects that support the health of the kidneys and bladder. It may help fight bladder infections and kidney-related issues, while decreasing fluid retention and swelling.

6. Has astringent properties and supports skin health

Because it has natural astringent, anti-inflammatory, cooling and drying effects, Stellaria media has been used to support skin health in folk medicine for centuries. Popular uses include externally helping to treat issues such as:

• rashes and itchiness (research suggests it has emollient, anti-viral and anti-inflammatory properties when applied to the skin)
• sores and boils
• cuts and scrapes
• acne
• eczema
• psoriasis
• minor burns
• insect bites
• splinters
• hemorrhoids
• varicose veins
• wounds and ulcers

There are several ways to use this plant to soothe inflamed and itchy skin, including by making a natural salve with homemade chickweed oil or adding some brewed chickweed tea or fresh juice to compresses or poultices. For astringent and cleansing effects, a tincture may also be used on the skin.

Why does chickweed help clean, moisturize and protect the skin? In addition to its ability to reduce inflammation, it also contains steroidal saponins that form foam when combined with water.

Saponins can increase permeability of many membranes in the skin and body, helping beneficial compounds seep into the body and reduce swelling.

Risks and Side Effects

Is chickweed poisonous? No, it’s considered safe to eat and drink in moderate amounts and is also generally very safe for topical use.

Another positive is that it’s usually grown in the wild, organically and is rarely sprayed with pesticides.

What are the side effects of chickweed? Consuming it in high amounts may lead to digestive issues and other effects.

It can possibly cause an upset stomach, vomiting, diarrhea, gas, cramping and increased urination. If you’re not accustomed to eating greens, start with a small amount and gradually increase your intake up to about one or two cups daily.

One potential concern with eating lots of these greens is that their supply of saponins may be aggravating for some people. Excessive intake of raw greens containing saponins should be avoided, especially during pregnancy or breastfeeding — however for most people moderate amounts won’t pose a risk.

Cooking the greens is also one way to lower the saponin content.

Stick to drinking two to three cups of chickweed tea per day for several weeks at a time; then consider taking a break for one to two weeks. If using it long term, it’s a good idea to get your doctor’s opinion, especially if you have any kidney, bladder or intestine-related issues.

Uses, Dosage and Recipes

Nearly all parts of the common chickweed plant are edible, including the stems, leaves, flowers and seed pods.

If you live in a temperate climate you can easily grow chickweed in your own yard. The plants live for about six weeks and quickly germinate.

Once the greens are mature, cut the stems near the base of the leaves and remove any wilted or brown leaves.

Keep the greens at room temperature with the stems placed in a cup with water, and ideally use them within a day or so of cutting. (Some do not like to refrigerate the greens since this can cause them to wilt, however others find that they last for several days if you wrap them in a damp paper towel or place it in a plastic bag in the fridge.)

Making chickweed skin salve

As mentioned above, chickweed has soothing, cooling, hydrating and healing properties when applied to sensitive or dry skin, especially in combination with oils such as coconut or olive oil. It can help fight inflammation, cracking, wounds, boils, rashes, acne, bites and swelling due to infections.

If you can’t find chickweed salve in stores or you prefer to make your own, a DIY version is simple to prepare.

1. First take your greens (you can use flowers, stems and leaves) and dry them on a countertop or in a basket for a day or two.
2. Chop the greens up finely and cover with extra virgin olive oil in a pan, heating on very low. Let the mixture sit for several days at room temp, then strain with a muslin cloth and store in a glass jar in a cool, dark place.
3. Use the oil on your skin for up to one year, applying it anywhere that is swollen or irritated.

Making chickweed tea

While there’s no standard dosage recommendation for chickweed, most experts recommend sticking to about one to two handfuls of fresh leaves, stems and flowers per day or one to three cups of chickweed tea.

To make homemade chickweed tea, dry the greens first for one or two days. Use about heaping tablespoon per cup of hot water.

Steep the greens in very hot (not boiling) water for about 10–15 minutes before straining. To support overall health, drink about two to three cups per day for several weeks at a time.

Recipes

You can consume chickweed either raw or cooked, much like other herbs, greens and sprouts. Here are some ways it’s used in recipes:

• Mix it with other greens, such as spinach or kale in a salad.
• Add a handful to a sandwich or wrap.
• Substitute it for Swiss chard, mustard greens, collard greens, spinach, etc., in your favorite dishes.
• Bend some into smoothies, pestos and sauces.
• Add it to eggs, omelettes, frittatas or quiches.
• Try some in pasta sauces, soups and stews.

Conclusion

• Common chickweed (Stellaria media) is a plant that grows in cool climates throughout the U.S. and Europe. It’s a nutrient-rich plant that is a good source of antioxidants, vitamins A and C, calcium, magnesium, iron, zinc, and more.
• What is chickweed herb good for? Potential chickweed benefits include fighting inflammation and oxidative stress, decreasing pain and swelling, supporting gut and digestive health, supporting skin health, and having natural diuretic effects.
• Nearly all parts of the common chickweed plant are edible, including the stems, leaves, flowers and seed pods. You can eat these greens both raw or cooked, such as in salads or steamed just like spinach/kale.

The post Chickweed: the Edible Weed for Gut, Skin & Immune Health appeared first on Dr. Axe.

Turmeric — the main spice in curry, a traditional Indian dish — is argued by many to be the most powerful herb on the planet. There are thousands of studies proving turmeric benefits, especially those related to its renowned healing compound called curcumin.

Curcumin is what makes turmeric a “functional food,” meaning one that has a positive effect on human health beyond basic nutrition.

This spice has a long history of use, particularly in Ayurvedic medicine and Traditional Chinese Medicine, for helping manage various conditions and ailments. It’s been used for over 5,000 years to help manage pain, swelling, digestion, cholesterol, blood sugar and more.

Read on to find out all about turmeric benefits for the brain, heart, joints, skin and other organs.

What Is Turmeric?

Turmeric comes from the root of the Curcuma longa plant, which grows in India and other Southeast Asian countries. It is a member of the ginger family, also called the Zingiberaceae family.

The dried root of the Curcuma longa plant is ground into a distinctive yellow powder, earning it the nickname “golden spice.” The taste of turmeric is described as being earthy, bitter, somewhat musky and with a bit of a peppery kick.

Turmeric Benefits

Why is turmeric good for you? There are several chemical compounds found in this herb, known as curcuminoids, which are types of polyphenols.

The most active substance is curcumin, which is known to have antioxidant, anti-inflammatory, antibacterial and anticancer properties (among other positive effects). It’s also the main compound responsible for the bulk of turmeric benefits.

Here are some of the uses and health benefits of turmeric and curcumin:

1. May slow or prevent blood clots

In both lab and animal studies, the use of turmeric has been shown to help reduce instances of platelet aggregation and potentially reduce the risk of blood clots forming.

Some evidence suggests that curcumin may be a preferable treatment method for people prone to vascular thrombosis who require antiarthritic therapy.

2. May reduce depression symptoms

Turmeric may be able to help reduce depression symptoms due to the way that curcumin impacts neurotransmitter function through the brain-derived neurotrophic factor.

The journal Phytotherapy Research published the results of a study in 2014 involving 60 volunteers diagnosed with major depressive disorder. Participants were either treated with turmeric curcumin, the drug fluoxetine or a combination of the two.

Curcumin was equally effective as fluoxetine in managing depression by the six-week mark.

A 2020 meta-analysis concluded that curcumin is generally well-tolerated by patients with depression, and it if added to standard care, it might improve depressive and anxiety symptoms. Two notable studies support this.

The first involved 56 individuals (male and female), and the second involved 108 male participants. Both used a placebo but did not compare curcumin to any antidepressant, and both studies found that curcumin effectively reduced depression symptoms more than placebo.

Thus, turmeric benefits those with depression.

3. Fights inflammation

Arguably, the most powerful aspect of curcumin is its ability to control inflammation. The journal Oncogene published the results of a study that evaluated several anti-inflammatory compounds and found that curcumin is among the most effective anti-inflammatory compounds in the world.

Several animal trials have been completed investigating the relationship of curcumin and Alzheimer’s disease. In mice, it seems that curcumin “reverses existing amyloid pathology and associated neurotoxicity,” a key feature of the progression of this neurological disease related to chronic inflammation.

This study shows turmeric curcumin may help with Alzheimer’s symptoms.

4. Boosts skin health

Turmeric’s anti-inflammatory and antioxidant properties that have proven effective in treating multiple skin conditions, according to a 2021 systematic review.

This spice can help increase the “glow and luster” of the skin, speed up wound healing, calm the pores to decrease acne and acne scarring, and control psoriasis flares. It may also help heal pruritus, oral lichen planus, facial redness, as well as types of skin cancers.

One uncontrolled pilot study involving 814 participants even suggests that turmeric paste could clear up 97 percent of scabies cases within three to 15 days.

Try my turmeric face mask for glowing skin. Just keep in mind that this herb can stain your clothes.

To make sure you react well to it, first do a patch test by applying a dime-size amount to your forearm. Then, wait 24–48 hours to check for any reaction before applying turmeric to your face.

5. Helps treat arthritis symptoms

Because curcumin is known for its strong anti-inflammatory and pain-reducing characteristics, a study was conducted on 45 rheumatoid arthritis patients to compare the health benefits of curcumin in turmeric to the arthritis drug diclofenac sodium (an NSAID).

The study split these volunteers into three groups: curcumin treatment alone, diclofenac sodium alone and a combination of the two.

The results of the trial were eye-opening: “The curcumin group showed the highest percentage of improvement in overall [Disease Activity Score] scores and these scores were significantly better than the patients in the diclofenac sodium group. More importantly, curcumin treatment was found to be safe and did not relate with any adverse events.”

A review of available randomized, controlled trials confirmed that, of the eight studies available fitting the criteria, “these [randomized clinical trials] provide scientific evidence that supports the efficacy of turmeric extract (about 1000 mg/day of curcumin) in the treatment of arthritis.”

Add helping those with arthritis to the list of turmeric benefits.

6. May help treat or prevent certain cancers

Of all the various topics scientists have tackled in regard to curcumin and disease reversal, cancer (of various types, including prostate cancer) is one of the most thoroughly researched topics. It may help with prostate cancer, pancreatic cancer and other forms of cancer.

In the words of global authorities like Cancer Research UK: “The main active ingredient in turmeric is curcumin or diferuloyl methane. Laboratory studies have shown curcumin has anti cancer effects on cancer cells. It seems to be able to kill cancer cells and prevent more from growing. It has the best effects on breast cancer, bowel cancer, stomach cancer and skin cancer cells.”

A July 2017 animal study by researchers at Baylor Scott & White Research Institute found that curcumin may even be able to break through chemo-resistance in pancreatic ductal adenocarcinoma (PDAC), an aggressive form of pancreatic cancer.

Clearly, one of the top turmeric benefits is its ability to work as a cancer-fighting food.

7. May help manage diabetes

In 2009, Biochemistry and Biophysical Research Communications published a lab study out of Auburn University that explored the potential of curcuminoids to lower glucose levels. The study discovered that curcumin in turmeric is literally 400 times more potent than metformin (a common diabetes drug) in activating the enzyme AMPK (AMP-activated protein kinase).

One compound produced by fermentation of curcumin, tetrahydrocurcumin, activated AMPK up to 100,000 times more than metformin in certain cells. AMPK activation is considered by researchers to be a “therapeutic target” for type 2 diabetes, meaning that figuring out how to activate this enzyme has major potential for developing more effective treatments for reducing insulin resistance and reversing diabetes.

One of the most common complications of diabetes is damage to nerves known as diabetic neuropathy, which takes several forms and can cause serious symptoms throughout the body from muscle weakness to blindness.

A study conducted on rats found that supplementing with curcumin significantly reduced diabetic peripheral neuropathic pain (typically localized to feet, legs, arms and hands). Diabetic neuropathy can also lead to kidney failure.

A meta-analysis of randomized, controlled trials confirmed that, in animals, curcumin protects the kidneys of diabetic subjects from the damage of diabetic nephropathy.

8. Combats obesity

Turmeric benefits weight management. A study published in the journal Biofactors showed that curcumin may help reduce proliferation (growth) of fat cells based on lab results.

The researchers found that the anti-inflammatory properties in curcumin were effective at suppressing the inflammatory processes of obesity, therefore helping reduce obesity and its “adverse health effects.”

9. Supports management of inflammatory bowel disease

An in-depth analysis of all the studies evaluating curcumin’s ability to manage ulcerative colitis found that one very well-designed trial tested curcumin plus mesalazine (the typical NSAID prescribed for this condition) against placebo plus mesalazine. 

Patients taking only placebo and mesalazine were over four times more likely to experience a relapse or flare-up of ulcerative colitis during the six months of the study, suggesting that curcumin and turmeric benefits may include helping maintain remission of this chronic disease.

One small pilot study investigated curcumin supplementation for patients with ulcerative colitis and patients with Crohn’s disease. Although the sample size was very small, all of the ulcerative colitis patients and four out of five Crohn’s patients had marked improvements over two months, suggesting the need for additional research.

It shows promise for irritable bowel syndrome and other inflammatory bowel disease symptoms.

10. May regulate cholesterol

A 2017 meta-analysis concluded that turmeric and curcumin may protect patients at risk of cardiovascular disease through improving serum lipid levels. Curcumin may be used as a well-tolerated dietary adjunct to conventional drugs.

In fact, one study published by Drugs in R&D found that curcumin was comparable to atorvastatin at reducing oxidative stress and inflammation in the treatment of high cholesterol in humans.

11. Works as a natural pain reliever

One of the more widely accepted properties of curcumin in scientific communities is its ability to manage pain. Breakthrough lab, animal and human studies and reviews have found that curcumin may be a beneficial natural painkiller for:

• Wound healing and burn pain
• Post-operative pain
• Inflammation-induced arthritic pain
• Neuropathic pain caused by constriction injury
• Orofacial pain (pertaining to mouth, jaws and face, most commonly related to dental issues)
• Sciatic nerve pain from chronic constrictive injury
• Arthritis/joint pain

12. Aids in detoxification

Consumption of turmeric and curcumin is thought to help support the liver in efficiently detoxifying the body and fighting off some of the effects of dangerous carcinogens. For example, it may help defend against effects of environmental and dietary toxins known as xenobiotics.

This process operates in tandem with the antioxidant and anti-inflammatory agents of turmeric, which together support various liver and immune functions.

13. Improves joint health

A systematic review and meta-analysis of randomized clinical trials published in the Journal of Medicinal Food reports that supplementing with turmeric can help alleviate symptoms of joint arthritis, such as joint tenderness, mobility and discomfort.

In addition, multiple studies have found that curcumin supplementation can decrease exercise-induced joint discomfort. This is due in part to its inflammation modulation abilities and proves turmeric benefits joints.

14. Enhances muscle recovery

Research published in Critical Reviews in Food Science and Nutrition examined curcumin’s effect on post-exercise recovery. What did researchers find?

“Various curcumin-based interventions have improved self-perceived measures of pain and tenderness, reduced evidence of muscle damage, ameliorated inflammatory markers, increased markers of antioxidant capacity, diminished markers of oxidative stress, reduced markers of AGEs, and attenuated loss in mean power of single-leg sprints.”

The authors did note that the “findings have not been consistently reported,” but more studies have revealed similar results.

For instance, curcumin and piperine supplementation was studied to see how it affected exercise-induced muscle damage. Researchers concluded: “Curcumin and piperine supplementation before and after exercise can attenuate some, but not all, aspects of muscle damage.”

Another study published in the American Journal of Physiology involved mice running downhill and uphill and how curcumin supplementation affected performance and recovery. It revealed that “curcumin can reduce inflammation and offset some of the performance deficits associated with eccentric exercise-induced muscle damage.”

Nutrition Facts

A one-tablespoon serving of ground turmeric (about 9.4 grams) contains approximately:

• Calories: 29.3
• Total Carbohydrates: 6.3 g
• Fiber: 2.1 g
• Sugar: 0.3 g
• Total Fat: 0.3 g
• Saturated Fat: 0.2 g
• Polyunsaturated Fat: 0.1 g
• Monounsaturated Fat: 0.04 g
• Protein: 0.9 g
• Sodium: 2.5 mg (<1% DV*)
• Manganese: 1.9 mg (73%–106% DV)
• Iron: 5.2 mg (19%–65% DV)
• Potassium: 196 mg (6%–8% DV)
• Magnesium: 19.6 mg (5%–6% DV)

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

How to Use

Turmeric Recipes:

What is the best way to take turmeric? This spice can be used in variety of Indian and Pakistani dishes, of course, and nearly always is part of a curry powder mixture.

One of my favorite recipes on the site is turmeric tea, sometimes referred to as liquid gold or golden milk.

Be sure not to subscribe to the conventional idea that the fat from the coconut milk is unhealthy. In fact, that fat actually helps the body better absorb the turmeric.

Also, consuming turmeric eggs for breakfast and curried carrot soup is an excellent way to get more of this herb in your diet.

You can use coconut flakes, gluten-free flour and turmeric to bread chicken or sprinkle in your ground meat as well.

Turmeric Supplements:

Do turmeric curcumin supplements have the same benefits as the powdered type? In most cases, yes.

In fact, curcumin supplements may be even more powerful.

Although using turmeric frequently in your cooking is a great way to take advantage of the spice, turmeric only contains about 3 percent absorbable curcumin in the powdered form used in food. Therefore, you may also consider taking it or curcumin in supplement form — some high-quality turmeric pills contain up to 95 percent curcuminoids.

There are a few things to consider when purchasing a good turmeric curcumin supplement. For one, try to find one containing black pepper to get the maximum absorbability, as turmeric and black pepper work in tandem.

Second, consider a fermented turmeric pill, capsule or tablet — the pre-digestion process of fermentation helps you absorb it more effectively. Next, look for a turmeric supplement with other supporting ingredients, like ashwagandha, milk thistle, dandelion and peppermint.

The ideal combination comprises turmeric tablets that are organic, fermented and also contain black pepper fruit. This type of turmeric tablet unlocks the full potential — since a compound in black pepper called piperine helps the spice’s nutrients become more bioavailable while the fermentation provides it in its optimal form.

Piperine/black pepper has been shown to increase bioavailability of curcumin by up to 2,000%!

Last, make sure that the product you get is made from organic turmeric if at all possible, with no GMOs. Note that turmeric dosage recommendations vary depending on a number of factors.

How much should you take? Studies have found that curcumin is safe at doses up to six grams per day taken by mouth for four to seven weeks.

However, some adverse effects, such as digestive issues, can sometimes occur when taking this amount. Supplements containing curcumin are safe for humans at doses of 500 milligrams taken two times daily for several months.

Always read dosage directions since products vary, and if you have additional concerns over dosing, speak with your doctor for advice.

When is the best time of day to take these supplements? Research varies, but it’s believed that taking antioxidant supplements at bedtime may be most effective.

Is it good to take turmeric every day? Most people can benefit from consuming turmeric daily, although it’s important to stick to recommended doses to avoid potential reactions (more on those below).

Turmeric Essential Oil:

Turmeric is also available as an essential oil, which can be used alongside turmeric in food and supplement form. I personally prefer consuming a CO2-extracted form of turmeric essential oil.

Quality is key here, particularly if you’re going to use turmeric essential oil internally. Always dilute in water or other liquids.

For example, you can put one drop in a smoothie in the morning.

Risks and Side Effects

What are the negative effects of turmeric?

While it’s generally very safe to consume, rarely turmeric has been shown to cause allergies, especially after skin exposure. Typically this is experienced as a mild, itchy rash.

In addition, high doses of turmeric (usually in supplement form) have been observed to cause potential side effects, such as:

• Nausea
• Diarrhea
• Increased risk of bleeding
• Increased liver function tests
• Hyperactive gallbladder contractions
• Hypotension (lowered blood pressure)
• Uterine contractions in pregnant women
• Increased menstrual flow

If you experience these symptoms, stop using turmeric, and speak with your doctor before beginning to supplement again.

Conclusion

• Whether we’re talking about turmeric powder, extract or pills, this is one of the most powerful herbs in the world. It has a long history of use, particularly in Ayurvedic medicine, for managing pain, inflammation and more.
• What is turmeric good for? Turmeric benefits include helping prevent blood clots and depression, combat joint pain, regulate cholesterol, and much more.
• Try using turmeric in recipes daily and/or purchasing it in supplement form to take advantage of turmeric benefits.
• Make sure to use only a high-quality curcumin supplement made from organic turmeric, coupled with black pepper and preferably prepared by fermentation, to help with absorption and get the most turmeric benefits you can.

The post Turmeric Benefits & Uses: Does This Herb Really Combat Disease? appeared first on Dr. Axe.

It’s no secret that switching up your spice rack can have a huge impact on health. In fact, more and more health care professionals are putting the focus on what you put on your plate rather than what’s in your medicine cabinet. Ingredients like turmeric and black pepper, for example, are jam-packed with benefits and have been shown to have a powerful impact on health when used together.

So do you need black pepper to absorb turmeric? And what are the benefits of turmeric and black pepper when used together?

Let’s take a closer look.

How Turmeric and Black Pepper Work Together

Turmeric and black pepper have each been associated with several health benefits. Combined, however, the health-promoting properties of these two ingredients are amplified exponentially.

Why do you need black pepper with turmeric?

To put it simply, turmeric contains a compound called curcumin, which is responsible for the majority of its powerful health benefits.

Likewise, black pepper also contains an alkaloid known as piperine, which has also been shown to have medicinal properties that are thought to be therapeutic in the treatment of  many conditions.

Curcumin is poorly absorbed by the body on its own. Pairing it with piperine, however, can significantly boost its absorption and allow the body to use it more efficiently.

Interestingly enough, one study on animals and humans conducted by the Department of Pharmacology at St. John’s Medical College in India even found that administering the two together increased the bioavailability of curcumin by 2,000 percent.

When combined, these two ingredients can come with some serious benefits, ranging from decreased inflammation to better digestion and beyond.

Benefits

1. May aid in weight loss

Many people use turmeric and black pepper for weight loss, thanks to the ability of this powerful combination to boost fat-burning and prevent weight gain.

According to one in vitro study published in Biofactors, curcumin could help block the growth of fat cells to reduce obesity. Another animal study showed that administering curcumin and piperine to mice increased fat loss and reduced inflammation.

2. Decrease inflammation

Black pepper and turmeric can have a powerful impact on inflammation. In fact, one study published in Oncogene actually tested the anti-inflammatory properties of several different compounds and found that curcumin was among the most potent.

In addition to enhancing the absorption of curcumin, piperine has been shown to boast its own set of anti-inflammatory effects as well. A 2009 animal model out of Korea actually found that piperine was effective at reducing several markers of inflammation in rats with arthritis.

This combination also helps with obesity-associated inflammation and plays a role in helping prevent and treat chronic diseases in part due to the duo’s anti-inflammatory effects.

3. Contain cancer-fighting properties

In recent years, the use of turmeric and black pepper for cancer has been heavily researched.

Although current research is limited mostly to in vitro studies, studies suggest that curcumin could help block the growth and spread of cancer cells while still preserving the viability of healthy cells.

Similarly, piperine has been shown to help kill off cancer cells and prevent tumor formation in test-tube studies, with some research indicating that it could be beneficial in the treatment of colon cancer.

Combined, they’ve been shown to help stop the spread of breast cancer cells, and curcumin and piperine also show promise for being effective against prostate, pancreatic, colorectal and other cancers.

4. Support digestive health

In many forms of traditional medicine, turmeric and black pepper have been used to soothe digestive issues and optimize nutrient absorption.

Recent research also shows that the active compounds in each could be incredibly beneficial.

Studies show that curcumin could be therapeutic for inflammatory digestive disorders like Crohn’s disease and ulcerative colitis. Plus, piperine may also help promote proper digestion by stimulating digestive enzymes in the pancreas.

5. Reduce pain

Using turmeric and black pepper for arthritis can be an effective way to manage pain and treat symptoms right at the source. This is because, in addition to having anti-inflammatory and anti-arthritic properties, turmeric and black pepper have been shown to act as natural pain relievers as well.

For example, an animal study published in the Asian Pacific Journal of Tropical Medicine demonstrated that piperine is effective at treating pain in rats after just two hours, even when used in lower doses.

Another study out of India also found that administering turmeric to post-operative patients helped significantly decrease pain and fatigue compared to a placebo.

Turmeric and Black Pepper Recipes

There are plenty of turmeric and black pepper recipe ideas out there, plus detailed instructions for how to make turmeric and black pepper capsules — not to mention how to make turmeric and black pepper drinks, soups, sauces, desserts and more.

Here are a few simple recipes to help get you started:

• Blended Pea Soup with Chickpeas
• Turmeric and Black Pepper Tea (also try our Turmeric Tea)
• Soba Noodles with Turmeric Thai Sauce
• Turmeric Latte

Dosage and Side Effects

In addition to the many benefits associated with these two spices, there are several turmeric and black pepper side effects that should be considered as well.

While sprinkling a dash or two in your favorite dishes is unlikely to cause any adverse symptoms, taking turmeric and black pepper supplements may. In particular, supplementation has been associated with side effects like nausea, diarrhea, decreased blood pressure and an increased risk of bleeding.

How much turmeric and black pepper should you take daily? Although there is no official recommended turmeric and black pepper dosage, most research has been conducted using doses between 500–2,000 milligrams per day of curcumin and around 20 milligrams of piperine.

Other studies suggest a turmeric and black pepper ratio of approximately 100:1 for best results.

To minimize side effects and maximize the potential health benefits, however, be sure to use only as directed.

Additionally, consult with your doctor prior to starting supplementation if you have any underlying health conditions or concerns.

The post Turmeric and Black Pepper Weight Loss Benefits and More appeared first on Dr. Axe.

Fenugreek is a medicinal herb that helps reduce both internal and external inflammation, and it includes many health benefits when used regularly.

As noted in the book “Essential Oils in Food Preservation, Flavor and Safety,” fenugreek extract and fenugreek oil are known to possess antimicrobial, antioxidant, antidiabetic and even antitumorigenic activities. Meanwhile, fenugreek seeds have been used therapeutically for a range of health concerns, from diabetes and high cholesterol to low libido.

Learn about fenugreek’s potential health benefits and how to use.

What Is Fenugreek?

Fenugreek (Trigonella foenum-graecum) is a medicinal plant that belongs to the Fabaceae family, and it used extensively in various parts of the world as an herb, food, spice and therapeutic agent.

Cultivated in North Africa, the Middle East, Egypt and India, fenugreek is an annual herb with light green leaves and small white flowers. It has a long history as an ingredient in traditional medicine. Fenugreek plants grow to about two to three feet tall, and the seed pods contain 10–20 small, flat, yellow-brown, pungent and aromatic seeds.

Fenugreek seeds are the most widely used part of fenugreek. They have a somewhat bitter taste, similar to celery, maple syrup or burnt sugar, and are often ground or pressed to make herbal medicine. They are particularly popular and commonly used in kitchens throughout India. The leaves are often used in cooking as well.

The fenugreek herb also acts as a gum and an emulsifier, making it useful as a stabilizer as well as thickening agent for food. It’s also used as a spice and flavoring agent in food preparation.

Fenugreek can be taken by mouth or used to form a paste that’s applied to the skin to help heal inflammation. In manufacturing, fenugreek extracts can be found in soaps and cosmetics.

Studies done on fenugreek seed extracts show that they contain flavonoids, terpenoids, phenols, proteins, saponins and tannins.

Nutrition Facts

One serving — 1 tablespoon — of fenugreek seeds contains:

• Calories: 36
• Total Carbohydrates: 6.5 g
• Fiber: 2.7 g
• Sugar: 0 g
• Total Fat: 0.7 g
• Saturated Fat: 0.162 g
• Trans Fat: 0 g
• Protein: 2.5 g
• Cholesterol: 0 mg
• Sodium: 7.44 mg (0.3% DV*)
• Iron: 3.72 mg (21% DV)
• Copper: 0.123 mg (14% DV)
• Manganese: 0.137 mg (6% DV)
• Magnesium: 21.2 mg (5% DV)
• Phosphorus: 32.9 mg (3% DV)

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

When it comes to the seed contents, 28 percent is protein, 16 percent is carbohydrate, 5 percent is oils and almost 4 percent is fatty acids. A whopping 26 percent of the seed’s content is made up of galactomannan, a polysaccharide and soluble fiber that plays a role in lowering glucose uptake.

Benefits

1. Reduce blood sugar

A study published in An International Quarterly Journal of Research in Ayurveda found that simply adding fenugreek seeds to the diet of patients with type 2 diabetes was able to significantly reduce fasting blood glucose levels after five months.

The study group received 10 grams of fenugreek seeds soaked in hot water every day, while the placebo group received nothing. Researchers concluded that a simple complementary addition of fenugreek seeds can have a synergistic effect along with diet control and exercise on fasting glucose.

A study out of India showed that administering 2.5 grams of fenugreek supplement twice daily for three months to people dealing with non-insulin-dependent diabetes mellitus significantly lowered cholesterol naturally, along with triglycerides, without affecting HDL cholesterol.

Other studies have displayed that fenugreek seeds serve as potential antidiabetic agents. Supplementing with the seeds has helped reduce the outbreak of type 2 diabetes in prediabetic patients.

2. May improve cholesterol levels

This herb appears to benefit those with heart conditions, such as hardening of the arteries and high blood levels of certain fats, including cholesterol and triglycerides.

In a 2020 systematic review and meta-analysis, 15 randomized clinical trials were studied and found that fenugreek supplementation significantly improved lipid profile (LDL, triglyceride, total cholesterol and HDL levels). As a result, study authors said it should be considered as an effective lipid-lowering medicinal plant, and further study about it being a cholesterol-lowering food is needed.

An animal study published in Obesity found that fenugreek seeds significantly decreased triglycerides and cholesterol concentration. The study, done on mice, concluded that fenugreek reduces fat accumulation and LDL cholesterol, making it a potential tool in the management of high cholesterol and associated metabolic disorders.

3. Can improve digestive problems

This herb may help with numerous digestive problems, such as upset stomach, constipation and inflammation of the stomach. For instance, research shows that the water-soluble fiber in fenugreek, among other foods, helps relieve constipation.

It also works to improve digestion and is often incorporated in an ulcerative colitis diet treatment plan due to its anti-inflammatory effects.

4. Helps increase libido in men

Some fenugreek uses for men include treating hernias, erectile dysfunction and other male problems, such as baldness. That’s because it may increase libido and testosterone levels.

While it’s best to consult with a healthcare professional before using natural therapies for treating disease or improving sexual performance, fenugreek seed powder, fenugreek tea and tablets have been shown to increase sexual desire and performance in men, as well as naturally remedy impotence.

In a study published in Phytotherapy Research, 60 men between the ages of 25 and 52 years with no history of erectile dysfunction were supplemented with either a placebo or 600 milligrams of fenugreek extract per day for six weeks.

Through self-evaluation, the participants noted their results with fenugreek, reporting that the fenugreek dietary supplement had a positive effect on their libidos. Ultimately, the study found that fenugreek extract had a significant influence on sexual arousal, energy and stamina and helped participants maintain normal testosterone levels.

5. Promotes milk flow in breastfeeding

Fenugreek also helps breastfeeding women who may experience low milk supply. It can increase breast milk production because it acts as a galactagogue.

Galactagogues are substances that help with increasing milk supply. They stimulate the milk ducts and can increase milk production in as little as 24 hours.

While more research is needed to determine the exact efficacy and safety of  fenugreek for increased breast milk production, several studies in scientific journals note its use in promoting milk flow.

Although this is a potential fenugreek seeds benefit for women, researchers generally recommend that seeking help from a lactation consultant should be your first course of action if you’re having issues with breast milk production.

6. Helps increase appetite

Fenugreek has been shown to increase appetite, which results in restorative and nutritive properties.

A study published in Pharmacology, Biochemistry, and Behavior was designed to investigate the effects of a fenugreek seed extract on feeding behavior. Experiments were performed to determine food consumption and motivation to eat, as well as metabolic-endocrine changes.

The results showed that chronic oral administration of the fenugreek extract significantly increased food intake and the motivation to eat.

7. May enhance exercise performance

The Journal of Sports Science and Medicine published a study on the effects of combined creatine and fenugreek oil supplementation on strength and body composition in men.

Forty-seven resistance-trained men were divided into two groups according to body weight. Each group then took either 70 grams of a dextrose placebo, five grams of creatine and 70 grams of dextrose, or 3.5 grams of creatine and 900 milligrams of fenugreek extract and participated in a four-day-a-week periodized resistance-training program for eight weeks.

Body composition, muscular strength endurance and anaerobic capacity of participants were tested. The creatine/fenugreek group showed significant increases in lean mass, bench press and leg press strength.

The study concluded that creatine combined with fenugreek extract supplementation had a significant impact on upper body strength and body composition as effectively as the combination of  creatine with dextrose.

How to Use in Cooking

Fenugreek has a long history as both a culinary and medicinal herb in the ancient world. Fenugreek seed is commonly used in cooking.

In foods, fenugreek powder is often included as an ingredient in spice blends, mostly found in Indian fare, such as curried dishes. It’s also used as a flavoring agent in imitation maple syrup, foods, beverages and tobacco.

In addition, fenugreek leaves can be used in salads, and both fresh and dried leaves are used in Indian cookery.

Risks, Side Effects and Interactions

There are a few possible fenugreek side effects. When taken by mouth, it may cause gas, bloating and diarrhea, and there’s the risk of allergic reactions that can cause coughing, wheezing and swelling.

It also can cause irritation when applied directly to the skin, so always test a small area first.

Even though it has been used for inducing childbirth, women should always use caution when taking fenugreek during pregnancy. Make sure you talk to your health care provider about it prior to use.

It’s also important to note that fenugreek could cause harmful effects and interactions that can thin the blood and cause excessive bleeding in some people. Those with underlying bleeding disorders or who take blood-thinning drugs or anticoagulants should not take it without their doctors’ approval.

Signs of problematic interactions, like excessive bleeding, include easy bruising, vomiting blood or passing dark stools.

There may also be interactions with people who have diabetes because fenugreek can lower blood sugar levels and interact with diabetes drugs.

Final Thoughts

• Fenugreek is an herbal remedy that’s been used in folk medicine for a range of health conditions. Today, people supplement with the seeds and leaves of the plant to reduce high cholesterol, improve libido, increase beast milk production and more.
• Herbal fenugreek may also help to prevent or fight inflammatory disease and issues related to digestion and high blood sugar.
• There are some possible side effects and interactions from this herbal remedy. It should not be taken during pregnancy unless advised by a doctor. It may also interact with blood-thinning medications and drugs for diabetes.

The post Fenugreek Benefits for Blood Sugar & Cholesterol Levels appeared first on Dr. Axe.

What if I told you that a certain plant’s roots could detoxify your blood, lymphatic system and skin? Would you be interested? If so, you should know about burdock root.

Burdock root has been valued across continents for thousands of years for its ability to purify blood and cool internal heat. Internally and externally, it has potent anti-inflammatory and antibacterial effects on the human body.

It also contains phenolic acids, quercetin and luteolin, which are all powerful, health-promoting antioxidants.

Similar to dandelion tea, you can make burdock root tea, and it can also be found in supplement form or be eaten as a vegetable.

What does it taste like? Burdock has a pleasantly crunchy texture and an earthy, sweet flavor that’s similar to lotus root or celeriac.

Read on to find out just how awesome burdock root truly is, including the medicinal uses of burdock in treating serious chronic diseases like cancer and diabetes.

What Is Burdock Root?

Burdock root (genus Arctium) is a genus of biennial plants in the Asteraceae (daisy) family that’s native to Northern Asia and Europe. It’s now found throughout the U.S. as well, where it grows as a weed.

In Japan, it’s often called gobo root and cultivated as a vegetable.

Burdock has large, heart-shaped leaves and bright pink-red to purple thistle-like flowers. It also has burrs that can stick to clothing or animal fur.

The deep roots of the burdock plant are brownish-green or nearly black on the outside.

Burdock root is a slender, brown-skinned root vegetable that typically grows to be more than two feet in length. It consists primarily of carbohydrates, volatile oils, plant sterols, tannins and fatty oils.

Burdock root is not new to natural medicine. It has been used for thousands of years in Asia and Europe — and more recently in North America.

In Japan, it’s a largely consumed vegetable, typically eaten fresh or cooked, and the young leaves can also be cooked like any other vegetable.

In Traditional Chinese Medicine, burdock fruit has been used for thousands of years. It’s typically associated with the lung and stomach meridians, known to cool internal heat, and commonly used for supporting skin health.

In European folk medicine, an infusion of the seeds was often employed as a diuretic, enhancing health by supporting the processes of digestion and elimination. It was also commonly used as a scalp treatment to help prevent hair loss and get rid of dandruff.

What’s the difference between burdock root and dandelion root? Both are members of the Asteraceae plant family and have been used in their entirety for traditional as well modern medicine for years.

Both burdock root and dandelion are excellent for diabetes and skin conditions. They’re also natural diuretics that are loaded with antioxidants.

Dandelion is specifically excellent at cleansing the liver and protecting the bones, while burdock is an amazing blood cleanser, which also makes it very helpful to liver health.

Burdock is also helpful for bones, particularly osteoarthritis. Dandelion is high in fiber as well as vitamins A, C and K, while burdock is equally high in fiber as well as vitamin B6, potassium and magnesium.

Health Benefits

1. High in nutrients

The benefits of burdock root are wide-ranging and sure to impress. Much of the root’s benefits come from its nutrition content.

A one-cup serving of raw burdock root (about 118 grams) contains approximately:

• Calories: 85
• Total Carbohydrates: 20.4 g
• Fiber: 3.9 g
• Sugar: 3.4 g
• Total Fat: 0.2 g
• Saturated Fat: 0.03 g
• Polyunsaturated Fat: 0.1 g
• Monounsaturated Fat: 0.04 g
• Protein: 1.8 g
• Sodium: 5.9 mg (0.3% DV*)
• Vitamin B6: 0.3 mg (18% DV)
• Manganese: 0.3 mg (13% DV)
• Magnesium: 44.8 mg (11% DV)
• Copper: 0.1 mg (11% DV)
• Potassium: 363 mg (8% DV)
• Folate: 27.1 mcg (7% DV)
• Phosphorus: 60.2 mg (5% DV)
• Iron: 0.9 mg (5% DV)
• Vitamin C: 3.5 mg (4% DV)
• Calcium: 48.4 mg (4% DV)

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

It’s clearly a good source of micronutrients, including vitamin B6 and manganese, and it’s also high in antioxidants — namely phenolic acids, quercetin and luteolin, as mentioned above.

2. Blood purifier

In traditional herbal texts, burdock root was described as a “blood purifier” or “alterative” and was believed to clear the bloodstream of toxins.

Research on traditional medicine indicates that burdock root has active ingredients that have been found to detoxify heavy metals from the blood, improving organ health and the health of the whole body. It also promotes blood circulation to the skin surface, which improves skin health.

3. Lymphatic system strengthener

Essentially, the lymphatic system is the the body’s inner “drainage system,” a network of blood vessels and lymph nodes that carries fluids from tissues around the body into the blood and vice versa. If you can make your lymphatic system stronger, then you can help your body ward off all kinds of disease and serious health issues.

Burdock root helps induce lymphatic drainage and detoxification.

Research suggests that it works as a blood purifier and blood cleanser. This helps strengthen the lymphatic system.

4. Natural diuretic

Diuretics stimulate the kidneys and help the body get rid of excess fluid, mainly water and sodium. Burdock root is a natural diuretic so through burdock consumption, you can naturally and easily help your body eliminate excess water by increasing urine output.

A study published in the Journal of Alternative and Complementary Medicine found that burdock extract shows promise as a diuretic in humans.

By elevating the rate of urination, burdock root can help remove waste from the blood and body.

If you have issues with fluid retention, you should ask your doctor about trying burdock root before resorting to prescription products.

5. Skin healer

Topical products containing burdock root have offered relief from pesky skin issues for ages. From acne to eczema and psoriasis, burdock root is known to calm and treat these common skin issues.

Consumption of burdock has also helped many people with skin issues through its blood-cleansing and internal cooling abilities.

Scientific studies have even shown that burdock extract can improve the clinical signs of aging skin. One 2008 study found that topical treatment with a natural burdock extract significantly improved the metabolism of the dermal extracellular matrix and led to a visible wrinkle reduction.

For good reason, we’re likely to see burdock root used in new skin care products, especially for mature and dry skin.

6. Defends against diabetes

Burdock root contains inulin, a soluble and prebiotic fiber that helps improve digestion and lower blood sugar. That makes it an excellent choice for people trying to naturally manage their blood sugar.

In Europe, the fresh root is used for lowering blood sugar. Its inulin content makes it particularly suitable for diabetes.

Animal studies have also shown burdock root’s ability to decrease the severity of diabetic complications, especially diabetic retinopathy.

7. Helps combat cancer

European physicians of the Middle Ages and later used burdock to treat cancerous tumors (as well as skin conditions, venereal disease, and bladder and kidney problems).

Many herbalists today say burdock root can help stop cancer cells from metastasizing, making it a potential natural cancer treatment.

In fact, animal studies of mammary, colon and pancreatic cancer have shown promise for burdock’s ability to fight against cancer.

One big reason burdock shows promise for naturally fighting cancer is the fact that it contains arctigenin.

Studies explain that arctigenin is a lignan found in certain plants of the Asteraceae family, including greater burdock (Arctium lappa). It has been shown to combat cancer cells by selectively stopping the proliferation of cancer cells and inhibiting the cancer cells’ production of particular proteins (NPAT proteins), hence crippling cancer’s ability to reproduce.

Another study found that arctigenin was a cancer-specific phytochemical that killed human lung cancer cells, human liver cancer cells and human stomach cancer cells.

Studies like this are proving what many have believed for years — that burdock root is a seriously effective natural cancer fighter.

8. Improves arthritis

Burdock root is known for its powerful anti-inflammatory abilities, and it can be in important part of an arthritis diet.

A study published in the International Journal of Rheumatic Diseases relayed that burdock root tea improved inflammatory status and oxidative stress in patients with knee osteoarthritis, also known as degenerative joint disease.

Subjects were given three cups of burdock root tea per day for 42 days and were then assessed for inflammatory markers, such as high-sensitivity C-reactive protein. The results showed that burdock root tea can significantly help people suffering from osteoarthritis by lowering inflammatory markers.

9. Helps treat an enlarged spleen

If you suffer from an enlarged spleen, burdock root can help. Studies indicate that the spleen is a vital “guardian” organ that we rely on to keep the body free from infections, viruses and all kinds of dangerous pathogens.

An enlarged spleen is a clear warning sign that the immune system is fighting hard to remove threats from the body but failing to do so because it can’t keep up with high demand.

Your spleen is in constant contact with your blood, so as burdock root cleanses your blood, it also cleanses and protects the spleen. It can help the spleen because it improves blood quality as well as liver health, circulation and fights inflammation.

Improving those four factors has a direct positive effect on spleen health so you definitely want to include burdock in your spleen-healing lineup.

10. Fights tonsillitis

Burdock root can help get rid of painful tonsillitis. Acute tonsillitis is a type of inflammatory virus that causes tissues within the tonsils to become infected with harmful bacteria. 

Burdock root is used in traditional medicine to relieve tonsillitis because it increases wound healing, decreases inflammation, and helps relieve coughs, sore throats and pain.

Although there’s limited evidence on its effects on tonsillitis specifically, research does indicate that burdock is an effective anti-inflammatory agent that’s used traditionally for respiratory infections like influenza and other infections. 

Risks and Side Effects

Burdock root is considered safe when consumed as a food, which is done regularly in Asian countries. However, pregnant and nursing women should avoid burdock root, as it may cause damage to the fetus.

If you’re dehydrated, you should not take burdock because the herb’s diuretic effects could make dehydration worse.

Additionally, if you’re sensitive to the Asteraceae/Compositae plant families, which include ragweed, chrysanthemums, marigolds and daisies, studies reveal that you could possibly experience an allergic reaction to using burdock internally or externally, including dermatitis.

Since the roots of burdock closely resemble those of belladonna or deadly nightshade (Atropa belladonna), there is a risk that burdock preparations may be contaminated with these potentially dangerous herbs. For this reason, you should always purchase burdock root products from established and well-respected companies.

There are no known scientific reports of interactions between burdock and conventional medications.

However, you should talk to your doctor before taking burdock if you take diuretics (burdock could make the effect of water pills stronger), diabetes medications (burdock might lower blood sugar, causing hypoglycemia) or blood-thinning medications (burdock can slow blood clotting and, when taken with blood-thinning medications, may increase the risk of bruising and bleeding).

If you’re going to undergo any type of surgery, stop taking burdock root at least two weeks before your surgery date. Burdock might increase the risk of bleeding during and after surgery.

There are no known scientific reports on the pediatric use of burdock, so you should only give burdock to children under the supervision of a doctor.

How to Use (Recipes)

Burdock root products contain the fresh or dried root of the burdock plant. Fresh burdock root can often be found in health stores and Asian specialty stores.

You can purchase fresh burdock root and include it in a vegetable stir-fry or stew. You can also peel, slice and eat it raw with a little sea salt, or you can pickle it.

Burdock root should always be cleaned well and can be peeled like a carrot if you don’t like the skin on. Cleaned, dry roots can stay fresh for several months if kept in a cool and well-ventilated area.

Processed parts or slices should be stored in the refrigerator and used as soon as possible.

Burdock supplements can be purchased online or in your local health food store in various forms. Some of the options likely include burdock root oil, dried burdock root powder, burdock root tincture, burdock root capsules and burdock root tea.

A typical dosage of burdock is one to two grams of powdered dry root three times per day.

Some people forage wild burdock root, but this is not without risk. Burdock roots accumulate toxins so you have to be absolutely sure you pick well away from roadsides, industrial sites and areas that have been sprayed with pesticides.

If you’re going to pick wild burdock root, then you must be 100 percent sure of your burdock identification.

People sometimes mistake young burdock for foxglove, which is highly toxic. It’s a dangerous error that’s easy to make so your safest bet is to purchase fresh burdock root at the store.

Recipes

Here are some great ways to start using burdock root in your own kitchen today:

• Japanese Style Pickled Burdock
• Miso-Glazed Burdock with Red Lettuces
• Kimpira aka Stir-Fried Carrot & Burdock Root

Conclusion

The burdock plant definitely produces a root that is not only tasty (hopefully you agree), but incredibly beneficial when it comes to so many functions of the body as well as many very serious health issues. Whether you’re looking to maintain your health or greatly improve it, burdock root a try if you haven’t already.

Here’s a reminder why:

• Burdock root is a blood purifier, lymphatic system strengthener, natural diuretic and skin healer. It also defends against diabetes, combats cancer, improves arthritis, helps treat an enlarged spleen and fights tonsillitis.
• Dandelion and burdock have many similarities, including coming from the same plant family, treating diabetes and improving skin health. In addition, dandelion is specifically excellent at cleansing the liver and protecting the bones while burdock is an amazing blood cleanser, which also makes it very helpful to liver health.
• You can eat burdock root raw, cook it, make burdock root tea or consume it in supplement form. Burdock supplements include burdock root oil, dried burdock root powder, burdock root tincture and capsules.

The post Burdock Root Detoxes Blood, Lymph System and Skin appeared first on Dr. Axe.

Shatavari, a revered herb in Ayurvedic medicine, has garnered significant attention in recent years for its myriad health benefits.

Known scientifically as Asparagus racemosus, shatavari has been used for centuries to promote overall wellness, particularly in women.

As modern research begins to uncover the extensive advantages of this herb, more people are turning to shatavari as a natural remedy for various health issues, and it can be a valuable addition to anyone’s natural wellness routine.

What Is Shatavari?

Asparagus racemosus is a climbing vine in the asparagus family, native to the Himalayas and parts of India. Often referred to as the “queen of herbs,” it is a species of asparagus plant that grows in India, Nepal and Sri Lanka.

The name “shatavari” translates to “one who possesses a hundred husbands,” highlighting its traditional use as a female reproductive tonic. It also has been translated to “curer of a hundred diseases” and “having one hundred roots.”

The plant is prized for its adaptogenic properties, meaning it helps the body cope with physical and emotional stress.

Its roots are the primary part used for medicinal purposes, often dried and ground into a powder or made into a liquid extract.

In Ayurveda, the traditional Indian system of medicine, shatavari is revered as a “rasayana,” a rejuvenating herb that promotes overall health and well-being. As noted, the root is the primary medicinal part, packed with beneficial compounds like saponins, steroidal glycosides and antioxidants.

Health Benefits

1. Hormonal balance and reproductive health

Shatavari is best known for its ability to support female reproductive health. It helps regulate menstrual cycles, alleviate PMS symptoms and enhance fertility.

Some research suggests it may help balance hormones and promote healthy cervical mucus.

The herb is also beneficial during menopause, helping balance hormones and reduce symptoms, such as hot flashes and mood swings.

2. Immune system support

Rich in antioxidants, shatavari boosts the immune system by combating oxidative stress and protecting the body from harmful free radicals. This enhances overall health and reduces the risk of chronic diseases.

It’s believed this herb gets its immunomodulatory properties from its steroidal saponins called shatavarins, and in vitro studies have confirmed the immune-boosting effects on human peripheral blood lymphocytes.

3. Digestive health

Shatavari promotes a healthy digestive system by acting as a natural antacid and aiding in the treatment of conditions like gastritis, ulcers and indigestion. Its anti-inflammatory properties soothe the digestive tract and improve nutrient absorption, which may be beneficial for digestive issues like constipation.

For instance, a 2006 study found that this herb was “an effective antiulcerogenic agent” and “causes an inhibitory effect on release of gastric hydrochloric acid and protects gastric mucosal damage” in rats with gastric ulcers.

It might also help maintain healthy gut flora.

4. Anti-inflammatory and antioxidant properties

The anti-inflammatory compounds in shatavari help reduce inflammation throughout the body, which can alleviate conditions such as arthritis.

Additionally, its antioxidant properties protect cells from damage and support overall health.

5. Lactation support

For nursing mothers, this herb can enhance milk production. It is often recommended as a galactagogue, helping increase both the quality and quantity of breast milk.

A 2022 double-blind, prospective, randomized, controlled clinical study examined postpartum use of a shatavari product for break milk output. In total, 78 women were split into a group taking a bar with the herb or a placebo bar.

It turned out that the women eating the shatavari bar led to better satisfaction scores from the mothers in lactation, well-being of the child, taste and ease of use.

This led researchers to conclude that shatavari “can be an effective option in postpartum women to establish early lactation and build confidence in breastfeeding along with nonpharmacological intervention.”

6. Stress and anxiety reduction

As an adaptogen, shatavari helps the body manage stress more effectively. It has a calming effect on the nervous system, reducing anxiety and promoting a sense of well-being.

Shatavari can help the body adapt to stress by regulating the stress hormone cortisol. This can improve mood, energy levels and overall resilience.

7. Respiratory health

Shatavari’s potential anti-inflammatory and demulcent (soothing) properties might offer relief for coughs and respiratory problems.

While more research is needed to confirm these effects on humans, shatavari has been proven to be effective in treating coughing in mice, and it has been used to treat dry cough in Ayurveda for centuries.

8. Potential diuretic

If you follow an Ayurvedic diet or are familiar with that traditional form of medicine, you’ve probably heard asparagus racemosus being used as a natural diuretic. While it’s been used for this purpose for a long time, human experimental models are lacking.

However, research conducted on rats confirmed its diuretic effects, providing promise that this traditional remedy is effective.

Further research is needed to confirm the following potential benefits of shatavari as well:

• Potential kidney stones treatment, as shown in rats
• Lowering blood sugar
• Anti-aging effects

How to Use (Dosage)

Shatavari is available in various forms, including powder, capsules, tablets and liquid extracts. The appropriate dosage can vary depending on the form and the individual’s health needs.

Here are some general guidelines:

• Powder: Mix one to two teaspoons of shatavari powder with warm milk or water, and consume once or twice daily.
• Capsules/tablets: Typically, 500 milligrams to one gram per day is recommended, taken with meals.
• Liquid extract: Follow the manufacturer’s instructions, usually around one to two teaspoons per day.

It is always advisable to consult with a health care provider or an Ayurvedic practitioner before starting any new supplement, particularly for personalized dosage recommendations.

Risks and Side Effects

While shatavari is generally considered safe for most people, there are some potential side effects and considerations to keep in mind, such as:

• Allergic reactions: Individuals allergic to asparagus should avoid shatavari, as it can cause similar allergic reactions.
• Hormone-sensitive conditions: Those with conditions such as breast cancer, ovarian cancer or endometriosis should consult a doctor before using this herb, as it can influence hormone levels.
• Pregnancy and breastfeeding: While shatavari is often recommended for lactation support, pregnant women should consult their health care providers before use.

Common side effects may include mild digestive discomfort or changes in bowel movements, which usually resolve on their own. Other potential side effects include:

• Diarrhea
• Stomach upset
• Gas
• Skin rash

It’s important to note that limited scientific research is available on shatavari’s interactions with medications.

Conclusion

• Shatavari is a powerful herb with a wide range of health benefits, particularly for women’s health, immune support and stress reduction. Its adaptogenic properties make it a valuable addition to anyone’s wellness routine.
• However, as with any supplement, it is essential to use it responsibly and under the guidance of a health care professional.
• For those seeking natural ways to improve their health, shatavari offers a promising and time-honored solution. Whether you’re looking to balance hormones, boost immunity or manage stress, this Ayurvedic herb could be the key to a healthier, happier life.

The post Shatavari: The Ayurvedic Wonder Herb You Need to Know About appeared first on Dr. Axe.

Records show that starting in the late 1300s during the China’s Ming dynasty, jasmine tea became one of the most popular teas in Asia. It was also one of the first flavored teas to be exported out of China to the West and today still remains a very sought-after tea worldwide.

Is it as healthy as other teas? Not only does it have a soothing aroma and soft, floral taste, but benefits of jasmine tea include its ability to fight inflammation, protect cells from oxidative stress and support a healthy metabolism.

What Is Jasmine Tea?

What is jasmine tea made out of? It’s typically a type of green tea that’s made with the addition of steeped jasmine flowers.

Jasmine plants are members of the olive family, also called the Oleaceae plant family. The flowers used to make this type of are usually derived from two related plant species: “Common Jasmine” (Jasminum officinale) or “Sampaguita “(Jasminum sambac).

These plants are native to the Middle East, including Iran, Afghanistan and Pakistan.

Jasmine is considered to be a health-promoting, anti-inflammatory tea because it contains antioxidants, including polyphenols. Polyphenols like EGCG have been shown to have free radical-scavenging abilities and other beneficial effects that help protect cells and tissues throughout the body.

What is the taste of jasmine tea?

It’s described as having a soothing, light, floral and clean but somewhat perfumed taste. Other traits used to describe the overall flavor profile include:

• sweet
• fresh
• blossomed
• dewy
• bouquet
• delicate
• subtle

Green tea itself can sometimes be bitter depending on how it’s made, so jasmine tea might have a bit of bitterness, too. However, jasmine flowers themselves are said to have a naturally relaxing and soft scent, which some researchers suggest can help support a positive mood and provide stress relief.

Types/Varieties

The most commonly produced type of jasmine tea is the kind made with green tea. In some cases it may also be made by steeping jasmine flowers in white, oolong or black tea.

Depending on the specific type of tea, it might be mixed with other flavors or scented ingredients, such as:

• lavender or chamomile flowers
• fruit
• spices
• oils
• extracts
• natural or artificial flavors

Jasmine tea varieties differ from one another based on the exact type of leaves and flowers used in the tea, plus how they are steeped and for how long.

Various amounts and types of green tea leaves many be used, which have different “grades” depending on the species and how they are harvested and processed.

When it comes time to steep the flowers to make this tea, two different methods are primarily utilized: the layering method and the mixing method.

The traditional layering method uses fresh jasmine flowers that are slowly dried on top of green tea leaves to improve the aroma and flavor by infusing the green tea before the tea is dried and packaged. The other method uses wilted flowers mixed in with green tea leaves.

Additionally, some manufacturers don’t use jasmine flowers but instead use jasmine essential oil, which is made by extracting the oils from jasmine plants. This essential oil is extremely expensive and rich in phytonutrients.

To cut costs, today some tea makers also use “jasmine natural flavor” or artificial jasmine flavor mixed with other teas, but this doesn’t have the same benefits as using actual flowers or essential oil.

Benefits/Uses

1. High in antioxidants

One of the most well-researched jasmine tea benefits if its supply of antioxidants, especially polyphenols and catechins, such as EGCG (which stands for epigallocatechin-3-gallate).

These protective compounds are most abundantly present when the tea is made with high-quality green tea (from the Camellia sinensis plant).

Antioxidants such as catechins and EGCG are known to promote a healthy inflammation response, support normal cholesterol levels, and help protect the skin, heart and brain from free radical damage. They may also have the ability to fight caner by reducing tumor cell growth, decreasing tumor size and suppressing the spread of cancer cells.

Some specific flavanols and antioxidants found in jasmine green tea include:

• EGCG
• epicatechin
• epigallocatechin
• gallocatechin
• other gallate derivatives
• several sesquiterpenoids, which have anti-inflammatory effects and help promote healthy circulation

EGCG is associated with additional anti-aging health perks, such as enhanced metabolic activities that may prevent weight gain, and a boost in thermogenesis (the body producing heat by using energy). It may also help manage your appetite and support healthy blood sugar levels.

2. Can lift energy and focus

In addition to polyphenols, jasmine tea and green tea contain the amino acid l-theanine, which has positive effects on cognitive health, including the ability to increase alertness without causing “jitters” like some stimulants can.

This tea also contains small amounts of caffeine, which can improve concentration and motivation.

In Traditional Chinese Medicine, jasmine tea is said to increase yang qualities, meaning it has warm, dry and bright qualities that make it uplifting. It’s recommended for people with “low yang,” such as those who live in cold climates, have lethargy or low energy, or who work too much or feel overly depleted.

3. Has a relaxing scent and taste

Jasmine tea is unique in that it has both stimulating and calming effects. The flower petals are thought to have a floral, calming aroma in part due to the presence of the compound called linalool.

Studies suggest that smelling linalool can help promote activity of your parasympathetic nervous system, which is the part of your nervous system that helps you relax. Since it assists your body and mind in unwinding, this tea can potentially aid in lowering your heart rate and reducing muscle tension.

It may even increase release of the “feel good” chemical called GABA, which has mood-boosting effects.

L-theanine found within this tea also helps support a healthier response to stress, leading to improved relaxation and potentially benefits like better sleep.

4. Could help with weight maintenance

A study conducted on mice found that cold-brewed jasmine tea was able to attenuate high-fat-diet-induced obesity. It also improved gut microbiota.

The study authors noted that “cold-brewed jasmine tea attenuated weight gain, abnormal serum blood levels, fat accumulation, inflammation, glucose intolerance, metabolic endotoxemia, as well as differentially expressed genes related to lipid metabolism.”

It’s believed the EGCG and caffeine content plays a part in the fat-burning effects of this tea.

5. Protects against certain cancers

Thanks in large part to its antioxidant and polyphenol content, jasmine tea is known as a cancer-fighting food.

In fact, jasmine and green teas hav been associated with potential protective effects against the following cancers (although results are mixed):

• bladder
• colon
• prostate
• breast
• and more

6. Good for the heart

According to research published in Advances in Nutrition, “daily tea intake as part of a healthy habitual dietary pattern may be associated with lower risks of [cardiovascular disease] and all-cause mortality among adults.”

For instance, jasmine green tea consumption has been linked with “favorable outcomes with respect to risk of cardiovascular and ischemic related diseases.”

7. Can help lower diabetes risk

Animal studies have revealed that compared to a control group with diabetes, animals treated with jasmine tea had much lower blood glucose content, showcasing its potential to prevent diabetes.

In a human model published in 2021 in the American Journal of Clinical Nutrition, daily green tea consumption was linked to a decreased risk for type 2 diabetes and all-cause mortality in diabetes patients in China.

So how much jasmine tea should you drink to protect against diabetes? A meta-analysis published in 2009 suggests four cups or more daily could lower your risk for this disease.

8. Promotes oral health

While more research is needed to verify the effects in the humans, evidence does show the potential of tea to prevent tooth decay. In fact, ” incorporation of tea extract in dental products such as dentifrices, mouthwash, dental floss, and chewing gums can prove to be helpful in prevention of dental caries thus, expanding its horizon from academic to clinical set-up.”

Thanks to its flavonoid and catechin content, jasmine tea can promote “periodontal health by reducing inflammation, preventing bone resorption and limiting the growth of certain bacteria associated with periodontal diseases.”

One study published in 2021 even went so far as to say, “There is an explicit association between the consumption of green tea and oral health.”

The study authors noted that green tea and its polyphenols can help prevent “periodontal and oral diseases due to their antioxidant, antimutagenic, antidiabetic, anti-inflammatory, antibacterial, antiviral, and above all, cancer-preventive properties. Drinking green tea at meals and at breaks is a relatively easy habit and can improve the oral health status.”

9. Supports brain health

The polyphenols in tea have been shown in studies to protect against Parkinson’s and Alzheimer’s. It’s believed theanine, caffeine and theaflavins in jasmine tea are big reasons why.

These polyphenols have also been shown to help calm the mind and even promote better sleep in human and animal studies.

Jasmine tea is also though to help mediate autophagy — which occurs during times of stress — due to its high levels of flavonoids.

10. Easy to add to diet

You can buy jasmine tea at your local grocer or specialty stores or order it online. It’s quick and easy to make — as any tea is — and tastes great.

Whether you want a cup in the morning, with your breakfast or lunch, or in the afternoon for an energy boost, it’s simple to drink a cup any place and any time.

How to Make It

Can I drink jasmine tea every day?

Yes — considering jasmine tea benefits many different parts of your body, including your heart and brain, it’s an ideal type of tea to enjoy daily. This is assuming you don’t respond poorly to low amounts of caffeine intake.

Which type should I buy?

When purchasing jasmine tea you’ll have the option of either buying loose-leaf teas or bagged tea bags.

According to the Teatulia website, “There are at least seven provinces in China that produce jasmine tea, but the most famous and most traditionally scented jasmine tea comes out of the Fujian region.”

Look for teas made in the region if you’re looking for top quality.

How should the tea be stored?

Green teas are typically best consumed within six months to a year of purchase. To keep teas fresh, store them in a cool, dark place that is dry, away from light, oxygen and moisture.

How do I make it?

1. To preserve the delicate antioxidants in green tea and jasmine petals, use very hot water but not boiling water. Ideally aim to use water that is around 160 to 190 degrees Fahrenheit. (It should be simmering, not boiling.) You can get the right temperature by allowing boiling water to rest a minute before pouring it over the tea leaves.
2. Add about one teaspoon of loose-leaf jasmine tea for every one cup of water. If using “jasmine pearls,” use about 2–3 pearls per cup of water.
3. Jasmine green tea should steep anywhere from 30 seconds to 5 minutes depending on how the tea was processed. Most experts recommend steeping for about 3 minutes on average.
4. The finished product should usually have a pale golden-yellow color with floral notes and a fresh finish.

When making this tea, you might find that finished product has a bit of an astringent taste. If this occurs, you can improve the taste by lowering how long you steep the tea, lowering the steeping temperature and purchasing high-quality jasmine tea leaves or flowers.

(Another tea loaded with health benefits that you can make at home? Ginger tea.)

Caffeine Content

Is jasmine tea high in caffeine? Considering it’s a type of green tea, it has the same caffeine content as other green teas.

The addition of jasmine flowers does not add more caffeine.

How much caffeine is in green tea/jasmine tea? It has 28 milligrams of caffeine per cup, which is less than coffee (95 mg per cup) and black tea (47 mg per cup).

The amount of caffeine per cup varies depending on the exact type of tea as well as how it was processed and prepared.

The caffeine in jasmine tea makes it different than most “herbal teas,” such as peppermint, ginger or chamomile teas, which are typically caffeine-free.

To reap the most benefits of jasmine tea without experiencing side effects, stick to about two to three cups per day.

Risks and Side Effects

While it’s generally safe to consume, people sensitive to caffeine should be careful of their tea intake.

Pregnant and breastfeeding women should drink no more than one or two cups per day, as some research shows that more caffeine than this amount may interfere with normal heart rhythms.

Consuming caffeinated teas on on an empty stomach may also cause an upset stomach in some people. If this occurs, try having it with a meal.

Conclusion

• Jasmine tea is a type of flower-scented tea that is most often made by steeping jasmine flowers in green tea.
• Benefits of jasmine tea are similar to those of green tea, such as providing polyphenols and other antioxidants.
• These compounds, such as flavanols and sesquiterpenoids, have many anti-aging effects and can help protect the heart, skin and brain.
• Jasmine tea is both uplifting and calming. It can help increase alertness (it contains small amounts of caffeine and the compound EGCG) but can also help the body cope with stress.
• Enjoy two to three cups per day for the most benefits. You can make it at home with loose tea leaves or flowers, or use dried jasmine pearls or tea bags.

The post Jasmine Tea Benefits for Skin, Brain & Heart Health (Plus How to Make It) appeared first on Dr. Axe.

With its zesty, peppery flavor and its extensive list of health benefits, ginger root is equal parts delicious and nutritious. It’s one of the most used dietary condiments in the world today, versatile, easy to add to recipes, and ginger benefits have been associated with everything from beating motion sickness to better brain function.

The health benefits of ginger are largely due to its antioxidants, anti-inflammatory properties and content of therapeutic compounds like gingerol, shogaol, paradol and zingerone.

In fact, more than 100 compounds have reportedly been isolated from ginger. They give it not only antioxidant abilities, but also anticancer, neuroprotective and cardiovascular protective ones, too.

Available in fresh, dried, ground, capsule and juice form, this spice is easy to add to your diet and can have a lasting impact on just about every system in the human body.

What Is Ginger?

Ginger, also known as Zingiber officinale, is a flowering plant that is closely related to turmeric and cardamom. The underground stem, or rhizome, of the ginger plant is commonly known as the ginger root and is well-known for its medicinal properties.

It has been used across the globe as a natural remedy for thousands of years due to its medicinal properties. In fact, ancient Chinese, Roman, Greek, Arabic and Sanskrit texts have all documented the use of this spice to help improve general health and well-being.

What are popular uses of ginger? You can find it in fresh, ground or capsule form — or even as ginger essential oil — and can use it as a culinary spice, digestive aid, tea or for aromatherapy.

Research is just beginning to scrape the surface when it comes to the multitude of benefits associated with ginger root. From fighting infections to decreasing cholesterol and enhancing weight loss, it’s clear that adding ginger root to your diet could have a powerful effect on health.

Ginger Benefits

What are the health benefits of ginger? This spice contains a diverse array of many important compounds, vitamins and minerals — such as gingerol, which studies show has potent antioxidant and anti-inflammatory properties.

Here’s more about how this common spice can promote digestive health and beyond:

1. Helps treat nausea and morning sickness

Used historically as a natural remedy for sea sickness and morning sickness, perhaps the most well-known of all ginger benefits is its ability to treat nausea and vomiting.

One review looked at the results of 12 studies composed of 1,278 pregnant women and found that it was effective at decreasing symptoms of nausea with minimal risk of side effects.

Another study from the University of Rochester Medical Center showed that it helped reduce severity of nausea in patients receiving chemotherapy.

2. Fights fungal infections

Fungal infections cause a wide variety of conditions, from yeast infections to jock itch and athlete’s foot. Fortunately, ginger helps kill off disease-causing fungi due to its powerful antifungal properties.

A 2016 test-tube study found ginger extract to be effective against two types of yeast that commonly cause fungal infections in the mouth. Another test-tube study measured the antifungal effects of 29 plant species and found that ginger was among the most effective at killing off fungus.

3. May protect against stomach ulcers

Several animal studies have found that ginger benefits may include helping prevent the formation of stomach ulcers, which are painful sores that form in the lining of the stomach and cause symptoms like indigestion, fatigue, heartburn and abdominal discomfort.

In fact, one 2011 animal study showed that ginger powder protected against aspirin-induced ulcers by decreasing levels of inflammatory proteins and blocking the activity of enzymes related to ulcer development.

4. Eases menstrual pains

Unfortunately, symptoms like pain, period cramps (dysmenorrhea) and headaches are commonly associated with menstruation for many women. While some turn to over-the-counter medications to provide symptom relief, natural treatments like ginger can be just as useful at easing menstrual pain.

A study published in the Journal of Alternative and Complementary Medicines showed that ginger reduces menstrual pain as effectively as drugs like ibuprofen and mefenamic acid. Another study in 2009 had similar findings, reporting that it decreased both the intensity and duration of pain.

5. May inhibit cancer growth

One of the most impressive effects of ginger is its anti-cancer properties thanks to the presence of a powerful compound called 6-gingerol.

A 2018 study found that ginger derivatives, in the form of an extract or isolated compounds, exhibit relevant antiproliferative, antitumor, invasive and anti-inflammatory activities. This means you can add it to your list of cancer-fighting foods.

Test-tube studies show that this spice’s components may be effective in blocking cancer cell growth and development for ovarian, pancreatic and prostate cancer. However, more research is needed to determine how well it can inhibit cancer and how it may translate to humans.

6. Can help regulate blood sugar and fight obesity

Research shows that ginger helps promote normal blood sugar. That means it may be helpful for reducing negative symptoms associated with high blood glucose levels, such as frequent urination, headaches (including migraines) and increased thirst.

According to one 2018 study, it can improve lipid profiles and benefit glucose control, insulin sensitivity and glycosylated hemoglobin to protect against development of type 2 diabetes.

In one 2015 study, ginger supplementation actually reduced fasting blood sugar by 12 percent and improved long-term blood sugar control by 10 percent.

A 2021 study conducted on mice found that ginger also has anti-obesity effects and may play a role in modulating development of adipocytes (fat tissue). When mice were fed a high-fat diet, ginger supplementation significantly reduced weight gain, hyperglycemia, hypercholesterolemia (high cholesterol) and hepatic steatosis (liver fat) without altering food intake.

It’s believed to have this effect due to its ability to fight oxidative stress and inflammation that interfere with metabolic health.

7. Relieves joint and muscle pain

Because of its ability to reduce inflammation, adding ginger into your diet could help treat both muscle pain and arthritis-related joint pain, including from osteoarthritis.

One study showed that daily consumption resulted in moderate to large reductions in muscle pain caused by exercise-induced muscle injury. Another study found that ginger extract helped decrease knee pain and the need for pain medication in individuals with osteoarthritis.

8. Helps lower cholesterol levels

From producing bile to manufacturing hormones, cholesterol is essential to overall health. However, high levels of cholesterol can build up in the blood, causing blockages and increasing your risk of heart disease.

One of the biggest ginger benefits is its ability to naturally lower cholesterol levels and triglycerides to reduce your risk of heart problems.

A study conducted at Babol University of Medical Sciences in Iran found that ginger capsule supplementation (3 g/day in 3 divided doses) was able to significantly reduce bad LDL cholesterol and raise beneficial HDL cholesterol compared to a placebo.

An animal study also showed that ginger was nearly as effective in lowering cholesterol (improving cholesterol markers) as atorvastatin, a drug commonly prescribed for high blood cholesterol.

9. Supports brain function

Ginger is a great food for the brain.

Neurodegenerative conditions like Alzheimer’s disease and Parkinson’s have been linked to oxidative stress and chronic inflammation in the brain. With its wealth of antioxidants and potent anti-inflammatory properties, ginger is believed to play an important role in the health of your brain.

Several animal studies have found evidence that ginger extract could help protect against brain aging and cognitive decline. Not only that, but a 2012 study also found that ginger extract helped improve cognitive function and attention in middle-aged women.

10. Helps fight bacterial infections

In addition to its antifungal properties, ginger boasts the ability to fight off bacterial infections as well, such as urinary tract infections, pneumonia and bronchitis.

According to one test-tube study, the compounds found in this spice could help inhibit the growth of certain strains of bacteria that cause gum disease. Another test-tube study showed that ginger extract was effective against several strains of drug-resistant bacteria as well.

11. Eases inflammation

Although inflammation can be a normal, healthy immune response to injury and infection, chronic inflammation is believed to be a major contributor to conditions like heart disease, obesity, diabetes and cancer.

One review in the International Journal of Preventive Medicine noted that ginger extract is an anti-inflammatory food and may help inhibit the synthesis of certain markers of inflammation.

According to a 2020 meta-analysis of randomized controlled trials, there’s evidence demonstrating a significant impact of ginger in lowering circulating inflammatory mediators, including C-reactive protein (CRP), hs-CRP and TNF-α levels.

There is also a possibility that ginger benefits include preventing blood clots (thus reducing risk of heart attack) due to its natural acids that thin the blood, but studies so far are inconclusive.

12. Promotes proper digestion

One of the most powerful ginger benefits is its ability to support digestive health and prevent problems like dyspepsia, a common condition of impaired digestion characterized by symptoms like pain, heartburn, fullness and discomfort.

According to a study in the World Journal of Gastroenterology, ginger helps speed up the emptying of the stomach by 25 percent compared to a placebo in people with indigestion. Another study even found that taking ginger capsules with a meal actually doubled the speed of gastric emptying.

Nutrition Facts

As mentioned above, ginger is full of protective compounds, most notably gingerol, but also:

• shogaol
• paradol
• zingerone
• terpenes
• polysaccharides
• lipids
• organic acids
• raw fibers

A 100-gram serving of raw ginger root contains approximately:

• Calories: 80
• Total Carbohydrates: 17.8 g
• Fiber: 2 g
• Sugar: 1.7 g
• Total Fat: 0.8 g
• Saturated Fat: 0.2 g
• Polyunsaturated Fat: 0.2 g
• Monounsaturated Fat: 0.2 g
• Trans Fat: 0 g
• Protein: 1.8 g
• Sodium: 13 mg (0.6% DV*)
• Copper: 0.2 mg (22% DV)
• Vitamin B6: 0.2 mg (12% DV)
• Magnesium: 43 mg (10% DV)
• Potassium: 415 mg (9% DV)
• Manganese: 0.2 mg (9% DV)
• Vitamin C: 5 mg (6% DV)
• Niacin: 0.8 mg (5% DV)
• Phosphorus: 34 mg (3% DV)
• Iron: 0.6 mg (3% DV)

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

In addition to the nutrients listed above, ginger also contains a small amount of calcium, zinc, pantothenic acid, riboflavin and thiamine.

However, keep in mind that most people consume a very small portion of ginger, so it should be combined with a variety of other nutrient-dense foods to meet your micronutrient needs.

How to Use

You can find ginger in a variety of forms and can easily incorporate into your daily routine each day.

When purchasing fresh ginger, look for roots that have thin, shiny skin that can easily be scraped with your fingernail. The root should also have a sharp, peppery and pungent aroma.

Ginger that has gone bad, on the other hand, will have soft spots and a moist texture while cut ginger will begin to darken around the edges when it’s past its prime.

Ginger root can be eaten fresh, ground, juiced or infused into your favorite beverages. Pills are also available in tablet or capsule form to supply you with a quick and concentrated dose of antioxidants.

Studies have found that doses of about 1500 milligrams per day, taken in divided doses, are beneficial for nausea relief and other common digestive issues.

In Traditional Chinese Medicine, it’s also mixed with aconite and licorice root to help with respiratory conditions.

Additionally, ginger essential oil is also available and can be applied topically or taken internally for a boost of gingerol.

You can also use this spice to make a homemade cough syrup, add a few tablespoons to a relaxing hot bath or mix it into a soothing foot soak.

How to Eat Ginger

This spice has a unique, sharp, peppery flavor and distinct aroma that makes an excellent addition to many different dishes. In fact, there are a myriad of recipes available that use it, ranging from main courses to desserts and beyond.

Try cutting the root into thin slices and adding a bit to smoothies or vegetable juices for an extra bit of zing. It can also be grated and added to soups, salads, stir-fries or even sweets to increase the flavor and nutrition content.

It makes a tasty addition to sauces, stews, marinades and curries as well.

Ground ginger can also be used in cooking and in baked goods, desserts and candies, such as gingerbread cookies, pumpkin or apple muffins, and homemade cough drops.

It works well with other spices, like garlic and allspice, as well.

Ginger Tea and Ginger Water

A nice cup of ginger root tea or ginger water is the perfect remedy for a queasy stomach or a long, stressful day. Best of all, it’s easy to prepare both of these beverages right from the comfort of your own kitchen by using fresh ginger.

Simply wash a two-inch knob of fresh ginger root, and cut it into very thin slices. Add the slices to hot water, and boil for 10–30 minutes, depending on how strong you want it to be.

Remove from the heat, strain, discard the pieces and add in your choice of lemon or lime juice to enhance the flavor. You can enjoy your drink hot or cold based on your personal preference.

What happens if you drink ginger tea every day? Ginger tea and water benefits include relaxing the body, soothing the gastrointestinal tract and alleviating nausea. It’s generally safe and health-promoting to drink one to three cups daily.

Ginger Juice and Ginger Shots

Another easy way to get in your daily dose of ginger is by juicing it. Do this by either using a juicer or peeling and grating a knob of the root, then using a cheesecloth to squeeze out the juices.

Another option is gulping down a ginger shot straight or mixing it with other fresh vegetable juices for a surge of extra nutrients. Recipes like this orange ginger carrot juice, for instance, are great for supplementing your diet with the vitamins and minerals that you need to function and thrive.

Ginger juice is also a staple ingredient in many types of Asian cuisine and can be added to classic dishes like ginger beef or cashew chicken.

Lastly, try ginger shots, a DIY recipe that’s loaded with healthy ingredients.

How to Store Ginger

To get the most use from this spice, store it unpeeled in a plastic bag, and put it in the crisper compartment of the refrigerator. Refrigerated roots can last around three to four weeks or even longer with proper storage.

You can also freeze slices of the root to stretch its shelf life even further. This works especially well if you plan to grate it.

Simply wrap your slices or the whole root n a plastic bag, and store it in the freezer.

If you’re using it to make juice, you can grate it and extract the juice without defrosting it first. Alternatively, try chopping or mincing it before freezing it to make preparation a breeze.

Risks and Side Effects

What might ginger be bad for? In moderation, it’s generally safe and unlikely to cause any adverse side effects in most people.

However, for some people it’s capable of causing reactions including abdominal discomfort, a bad taste in the mouth, heartburn and diarrhea, especially when consumed in large amounts.

Although rare, some people may also have an allergy to ginger. If you experience any food allergy symptoms like hives, swelling or difficulty breathing, stop use immediately, and talk to your doctor.

When applied to the skin, ginger essential oil may cause skin irritation in some people. It’s best to try a skin patch test by applying a small amount of oil first to make sure your skin is not sensitive.

Additionally, if taking capsules, always start with a low dose and work your way up to assess your tolerance. Stick to the recommended dosage, and decrease as needed if you have any negative symptoms.

If you take any prescription drugs or are undergoing treatment for a chronic disease, such as cancer, talk to your doctor before beginning any herbal supplementation.

It’s generally safe to use during pregnancy (and is often encouraged for morning sickness), but get your doctor’s advice before introducing it to your routine.

Conclusion

• Ginger (Zingiber officinale) is one of the most commonly used dietary condiments in the world.
• Research shows it contributes to human health by supporting digestion, decreasing morning sickness and easing menstrual pains, in part because it’s full of antioxidants, including gingerol.
• Other ginger benefits for men and women include reducing inflammation, fighting fungal and bacterial infections, treating ulcers, improving brain function, and decreasing pain associated with osteoarthritis.
• Try cooking with fresh ginger or using it in ground form in recipes, including herbal tea, soups and stir-fries. You can also take a supplement daily, brew up a cup of tea or use it in essential oil form to take advantage of this superstar spice.

The post 12 Ginger Benefits … for the Body and Brain appeared first on Dr. Axe.

We know that inflammation is at the root of most diseases, and the average American adult is dealing with some sort of systemic inflammation issue. It’s a common denominator that can be addressed naturally and, really, quite easily with dietary and lifestyle changes — like adding more anti-inflammatory herbs to your diet.

The inflammation issue is very much due to the modern American diet that’s loaded with foods that cause inflammation.

Consuming anti-inflammatory herbs is one of the best ways to keep inflammation at bay and alleviate a slew of symptoms connected to this health issue. Adding anti-inflammatory foods and herbs to your daily wellness regimen can make a huge difference in the way you feel.

Here are 20 of the best anti-inflammatory herbs to use:

1. Ashwagandha

Ashwagandha is a well-known anti-inflammatory herb that is able to help reduce cortisol in the body and fight the negative effects of stress. By reducing inflammation, ashwagandha helps balance blood sugar levels, ease anxiety, relieve adrenal fatigue and boost immune function.

Research also shows that the herb may help protect against skin inflammation.

You’ll find ashwagandha in herbal supplements, teas and more. It’s becoming quite popular for its ability to combat stress and anxiety, and it’s also found in formulas made for promoting restful sleep.

2. Astragalus Root

Astragalus is a plant in the legume family that has roots in traditional Chinese medicine. It has been used for thousands of years to help the body fight off stress, and lab studies on cells indicate that its extracts are able to reduce inflammation and oxidative stress.

The herb has saponins, flavonoids and polysaccharides that are responsible for its anti-inflammatory effects.

You can find astragalus root in tincture, capsule and tea forms. It’s also used in skin care products for its ability to minimize scarring and promote wound healing.

3. Calendula

Calendula is one of the best anti-inflammatory herbs that has been used to make tinctures, compresses, teas and creams. It’s commonly taken orally or applied topically to reduce inflammation and provide powerful antioxidants.

The anti-inflammatory benefits of calendula come from the linoleic acid content, which has proved to be a potent remedy for issues like dermatitis, ulcers, sore throat and diaper rash. Calendula is also used for fighting infections and promoting oral health.

4. Cat’s Claw

Cat’s claw is known as a powerful antiviral herb from the Amazon, but it also has impressive anti-inflammatory properties. It’s known for its ability to improve inflammatory digestive problems, like Crohn’s Disease, stomach ulcers and leaky gut syndrome.

Traditionally, cat’s claw was consumed in tea form, but today you can also find it in liquid extract and capsules. It’s available in topicals as well, which are used to relieve issues like muscle and joint pain.

5. Chamomile

Chamomile is another therapeutic plant that’s been used for centuries for its healing, nourishing properties. In the early settlements of America, doctors used chamomile to reduce pain and inflammation and relieve digestive issues.

Studies suggest that because of chamomile’s anti-inflammatory properties, it is beneficial for issues like osteoarthritis, gastrointestinal disorders and ulcerative colitis.

6. Cilantro

This versatile herb that you may use for flavor is actually packed with antioxidants, including the flavonoid quercetin. It helps settle digestive complaints, fight oxidative stress, and promote detoxification of heavy metals and toxins.

The seeds of the cilantro plant, called coriander, possess anti-inflammatory properties that may play a role in disease and even cancer. Both cilantro and coriander can be used in recipes and are ingredients in many herbal supplements.

7. Echinacea

Echinacea is an herb that’s valued for its chemical constituents, including flavonoids, inulin, polysaccharides and essential oils. The herb is commonly used to fight infections, boost immune system function and reduce pain.

Research highlights that echinacea can effectively reverse and alleviate various types of inflammation, including issues like rheumatoid arthritis.

8. Fenugreek

Fenugreek is one of the best anti-inflammatory herbs because of its many benefits for digestive health and cardiovascular health. It can reduce inflammation of the stomach and has been shown to improve inflammatory issues, like mouth ulcers, bronchitis, chronic coughs and metabolic disorders.

You can easily find fenugreek supplements in tincture, capsule and powdered forms. Fenugreek tea is also available, and topicals are used on the skin and hair.

9. Holy Basil

Holy basil is an adaptogenic herb and one of the top herbs for healing. It is able to fight viral, bacterial and fungal infections.

Holy basil helps relieve headaches and sinus pressure, supports dental health, and protects the health of your heart.

There are many human studies attesting to holy basil’s, or tulsi’s, multiple therapeutic actions, including its anti-inflammatory and immunomodulatory effects.

10. Kava Kava

Kava kava is an herbal plant that’s commonly used for its sedative, calming effects. Extracts from kava root have anti-inflammatory properties that help promote immune system function.

Research suggests that kava is able to improve inflammatory conditions, like rheumatoid arthritis, because of its impressive compounds.

11. Lemon Balm

Lemon balm is an herb in the mint family that works as a powerful antioxidant and anti-inflammatory agent.

It can help reduce chronic inflammation and protect against disease, while relieving pain. It also works to soothe digestive problems and headaches.

Lemon balm can be added to foods, taken in supplement form and consumed as a tea. These days, it’s found in many formulas meant to ease anxiety and the effects of chronic stress.

12. Licorice Root

Licorice root is another adaptogenic herb that has been used for its anti-inflammatory properties for centuries. It’s often used for gastrointestinal issues, coughs and colds, and heartburn.

Studies indicate that its anti-inflammation potential comes from the flavonoid content, in addition to its coumarins and stilbenoids.

13. Oregano

Oregano is an herb that’s in the mint family. It has been considered a precious plant for over 2,500 years in folk medicines.

The list of oregano benefits is long and includes its ability to treat respiratory issues, ease indigestion and fight infections.

Essential oils of oregano have the ability to benefit chronic inflammation, arthritis, atherosclerosis and diabetes.

14. Parsley

Parsley isn’t just a garnish — it’s an herb with impressive active compounds, including phenolic compounds, antioxidant flavonoids, carotenoids and ascorbic acid.

Research indicates that the herb works to promote health by preventing oxidative stress-related diseases, and it has a history of being used for reducing inflammation in folk medicine.

15. Passion Flower

Passion flower is a plant that’s used in herbal infusions, teas and supplements. The phytonutrient and antioxidant content in passion flower is able to attenuate inflammation and decrease fluid buildup, which has been shown in animal studies on using the herb for swelling.

Along with its anti-inflammatory effects, passion flower is also used to reduce anxiety and even lower blood pressure.

16. Rhodiola

Rhodiola is a natural anti-inflammatory herb that helps increase energy and athletic performance, reduce cortisol levels, and improve brain function. Research proposes that its anti-inflammatory effects allow the herb to aid rapid muscle recovery and improve endurance.

Rhodiola is gaining popularity and can be found in capsule or tablet form, usually combined with other energy-boosting herbs.

17. Rosemary

Rosemary is a plant that belongs to the mint family. It’s commonly used in cooking, but its essential oils are also used therapeutically for their ability to reduce inflammation.

The herb can help boost memory and focus and can be used topically to relieve pain and stimulate hair growth.

Research shows that rosemary extract can even help attenuate brain inflammation and boost cognitive health with its antioxidant compounds.

18. Sage

The sage (or Salvia) plant species has been used in traditional medicine for centuries. It has been shown to protect the body against oxidative stress and free radical damage, fight bacterial and viral infections, and reduce inflammation.

You can find sage in many forms, including capsules, teas and essential oils.

19. Spearmint

Spearmint is a natural anti-inflammatory herb that’s commonly used in cooking, cleaning and more.

Studies show that it has protective effects against inflammatory conditions. It’s used to fight bacteria and fungal infections, ease digestive issues, and boost memory too.

20. St. John’s Wort

St. John’s wort is an herb with dozens of active substances that contribute to its therapeutic potential. It’s been used for its anti-inflammatory properties for over 2,000 years.

It’s used both internally and topically to ease inflammatory conditions, including skin irritations and chronic diseases.

Studies indicate that it’s an excellent tool for skin issues like atopic dermatitis and eczema. It’s also used to relieve depression and boost mood.

How to Use Them

As herbal medicine becomes more and more popular, many of these anti-inflammatory herbs are available in various forms. You can find them online or at your local health food store.

It’s likely that they can be purchased in the following forms:

• capsules/tablets
• tinctures/infusions
• teas
• dried/ground herb
• fresh herb
• topicals (creams, balms and gels)

Each herbal product is different, so be sure to read the label carefully, and follow the dosage recommendations.

Risks and Side Effects

When you’re trying new anti-inflammatory teas, herbs or drinks, it’s important to be sure that none of the herbs interact with medications you may be taking. You can ask your health care provider what herbs or supplements you should avoid while taking certain medications.

If any of these healing herbs cause upset stomach, rash or skin irritations, or any other adverse side effects, discontinue use immediately.

Conclusion

• Eating anti-inflammatory foods and using anti-inflammatory herbs help reduce the risk of disease and maintain optimal health.
• Some of the best anti-inflammatory herbs include ashwagandha, holy basil, cilantro, parsley and St. John’s wort.
• You can find these herbs in many forms, including as tinctures, capsules, teas and topicals.

The post Top 20 Anti-Inflammatory Herbs and Their Top Benefits appeared first on Dr. Axe.

Mullein has been used since ancient times, and its use and popularity only seem to be increasing as time goes on. The leaves, flowers and roots of the plant are used for the treatment of various inflammatory diseases, diarrhea, asthma, coughs and other lung-related ailments — making it one of the top herbs for healing.

An oil made from the flowers of the mullein plant is very commonly used to treat the pain and inflammation associated with earaches for children and adults alike. This plant might even be able to fight influenza, herpes viruses and some bacteria that cause respiratory infections.

Traditional use of this therapeutic plant, in its various forms, includes the treatment of bruises, burns, hemorrhoids and gout. The herb can be ingested and applied topically. In the Appalachia region of the U.S., the plant has historically been used to treat colds and upper airway infections. Additionally, the leaves have been applied topically to soften and protect the skin.

Let’s talk about why mullein might already be, or soon will be, an impressive favorite in your herbal arsenal of natural remedies.

What Is Mullein?

Mullein is the name for any of the over three hundred species of the genus Verbascum, which are large biennial or perennial herbs native to northern temperate regions, especially eastern Eurasia.

Common mullein (Verbascum thapsus) grows up to seven feet tall and has a single stem with large, thick, velvety leaves and pale-yellow, slightly irregular flowers. This is the type that you will most commonly find in stores.

Sometimes the plant is referred to as Aaron’s rod because of its tall yellow flowers.

Mullein leaf can be used to make a nourishing tea that’s been used in folk medicine. You can buy mullein leaf tea at your local grocery or health store, or you can make your own at home.

Drinking tea from this yellow flowered plant helps to relieve issues like sore throat, cough, colds, hoarseness and bronchitis. Some even use it to ease digestive complains like diarrhea and joint pain.

To make the tea, the leaves are simply simmered in boiling water and then strained.

Nutrition Facts

Research on the plant shows that it contains flavonoids, saponins, tannins, terpenoids, glycosides, carbohydrates, proteins, fats and oils.

It also contains approximately 3 percent mucilage, which is thought to be responsible for the soothing actions that the herb has on the body’s mucous membranes. Mullein’s saponins are believed to be the explanation for the herb’s expectorant actions.

Health Benefits

1. Ear Infections

Mullein has well-established emollient and astringent properties, making it an excellent choice for temperamental ear ailments.

A tincture containing the plant alone or a combination of mullein and other herbs is commonly found in health stores (and online) as a tried-and-true natural remedy for ear infections and aches.

A study published in The Archives of Pediatrics and Adolescent Medicine concluded that an herbal ear drop with mullein were just as effective as an anesthetic one.

People also use mullein oil to naturally treat their dog’s ear infections and other health problems with success. That’s right — don’t forget that natural remedies can be used on your animal friends, too!

2. Calm Bursitis

Bursitis is a painful condition that affects the small, fluid-filled sacs (called bursae) that cushion the bones, tendons and muscles near your joints. Bursitis occurs when the bursae become inflamed and research indicates that mullein has anti-inflammatory effects.

The most common locations for bursitis are in the shoulder, elbow and hip. To help bursitis naturally, you can simply prepare some mullein tea and soak a clean cloth in the warm tea.

The cloth can then be regularly applied over the affected region, which should help to decrease inflammation and serve as a natural remedy for bone and joint pain. You can also create a healing poultice.

3. Potent Disinfectant

Mullein oil is potent disinfectant that can treat both internal and external infections. Recent research published in Medicinal Chemistry shows that the plant has antimicrobial properties and can be used for the treatment of infectious diseases.

Internally, it has been known to treat infections in the ears, colon, urinary tract (including a vaginal yeast infection) and kidneys. When applied externally, it can help to fight infections on the skin.

4. Ease Respiratory Illness

Mullein tea can help to naturally improve a wide array of upper respiratory problems, including bronchitis, dry coughs, sore throats, general hoarseness and tonsillitis. Mullein for COPD is also used in folk medicine.

The leaves contain an extract with powerful antioxidant and anti-inflammatory that helps to rid the body of mucus and soothes the raw, inflamed tracts of your system, like your throat. Mullein as an asthma remedy may be effective because of its soothing impact on the bronchioles.

Smoking mullein is used by some for respiratory issues. In folk medicine, research suggests that dried herb can be placed in a pipe and smoked to treat congestion in your lungs. However, this is definitely a questionable way of using it and if used, should never be done for a prolonged length of time.

Plus, smoking mullein is one of the least effective means of using it’s beneficial properties. If you’re a smoker and having lung congestion, then smoking mullein rather than tobacco can be helpful.

5. Natural Antibacterial

Researchers at Clemson University confirmed the antibacterial properties of mullein. In 2002, these researchers reported that the plant’s extracts are effective against several species of disease-causing bacteria including Klebsiella pneumoniae, Staphylococcus aureus, Staphylococcus epidermidis and Escherichia coli more commonly known as E. coli.

How to Use

Mullein can be found in dried, powdered, tea, tincture and oil formulations at your local health store or online.

You can make your own mullein tea at home (see below).

If you choose a tincture, then 1/4–3/4 teaspoon is typically taken three to four times per day. As a dried product, 1/2–3/4 teaspoon can be used three times per day.

For ear infections, you should follow the directions on the mullein ear oil bottle. Typically, you should drop slightly warmed ear oil into the problematic ear two to three times per day. For ages 1–10, use 1 drop and for those over 10 years old, use 2 drops.

Recipes

Tea

You can buy mullein tea prepackaged, but it’s also easy to make at home if you have some fresh or dried mullein leaves and/or flowers.

For sore throat, coughs and other upper respiratory issues, brew a strong mullein tea using one cup of boiled water and 1–2 teaspoons of dried leaves or flowers in a tea ball (or strain after steeping). Let the mixture steep for 10–15 minutes. Drink at least one cup per day until symptoms improve.

Hot Oil Extraction

Combine 1 cup mullein flowers with 1/2 cup olive oil in a glass double boiler over a low flame. Heat the mixture slowly for about three hours. Allow to cool and then strain using cheesecloth to remove all plant parts. Pour the strained oil into dark glass bottles and seal tightly.

Cold Oil Extraction

A cold mullein weed extraction can also be made by covering the flowers with olive oil in a glass container with a lid, set the container on a sunny windowsill to steep for 7 to 10 days, strain and store in dark glass bottles.

History

Mullein has a lengthy medicinal history for being a therapeutic astringent and emollient. Since ancient times, great mullein has been utilized as a remedy for skin, throat and breathing problems.

The ancient Greek physician, pharmacologist and botanist, Dioscorides recommended the herb for lung diseases of the lung. 

The fresh leaves boiled in milk and consumed daily is a traditional Irish folk remedy for tuberculosis.

Mullein has historically been used in non-medical ways, too. People have used it to make torches and as a dyeing agent. Yellow mullein flowers have been used as a source of yellow hair dye. It’s also used as a flavoring ingredient in alcoholic beverages.

Some species have seeds that are considered toxic. The seeds of the species N. phlomoides in particular contain a type of poisonous saponin and are slightly narcotic. These seeds have been used to intoxicate fish, making them easier to catch.

Side Effects and Drug Interactions

When used properly and for a short term duration, mullein side effects are highly unlikely. In general, the plant has no serious recorded side effects. However, there have been isolated case reports of people developing side effects like contact dermatitis.

Never use the herbal ear oil if your eardrum is perforated and make sure to consult a physician if symptoms are serious or do not improve quickly with natural treatment.

In terms of interactions, mullein has been reported to inhibit the effectiveness of antidiabetic drugs, and it may intensify the effects of muscle relaxants and lithium. If you’re taking prescription diuretics, you should talk to your doctor before using the herb since it can also have a diuretic effect.

Mullein products are not recommended for nursing or pregnant women.

Final Thoughts

• Mullein is probably best known these days for its use as a key ingredient in herbal ear drops. Whether its for a child, an adult or beloved pet, mullein ear drops are an effective and well-researched remedy for ear complaints.
• But mullein’s impressive medicinal use doesn’t stop there. Whether it’s a tea or a tincture, mullein can be used to treat everything from colds, coughs and sore throat, to bronchitis, tonsillitis and asthma.
• Having ear pain from an external infection that needs disinfecting? You can try applying a mullein compress or oil.  Suffering from painful bursitis somewhere on your body? Mullein can come to the rescue once again.

The post Mullein (Including Tea) for Respiratory Ailments, Ear Infections & More appeared first on Dr. Axe.

Herbal tea is made from plants that have therapeutic properties, with impressive nutritional value and health-promoting antioxidants. This type of tea is commonly consumed in traditional medicine to help the body maintain balance and ward off illness.

Adding a daily cup of herbal tea to your diet can boost your antioxidant intake by a whole lot, help support a healthy heart and brain, and support digestive health. It’s an easy way to combat oxidative stress that can cause illness, promote healthy aging and keep your body in balance.

What Is Herbal Tea?

Herbal teas are made from dried herbs, flowers, fruits and spices. They are consumed for their therapeutic, health-promoting properties.

Unlike true teas that come from the Camellia sinensis plant, herbal teas are not made from the leaves of this “tea shrub.” White tea, green tea, oolong tea and black tea are all made from a C. sinensis variety, but herbal teas are brewed from ingredients that you may already have in your kitchen.

Top 11 Healthiest Herbal Teas (Plus Benefits)

1. Ginger Tea

Ginger tea has been consumed for thousands of years to relieve nausea and digestive complaints. Ginger contains valuable compounds, including gingerol, which is particularly beneficial for issues related to inflammation and immune system health.

A systematic review published in 2020 indicates that ginger helped improve nausea, inflammation, metabolic syndromes, digestive function and colorectal cancers.

To make ginger tea at home, add a clean two-inch knob of fresh ginger to two cups of boiling water, and let it simmer for 10–20 minutes. To enhance its flavor and impact, you can add lemon juice and a pinch of cayenne pepper.

2. Chamomile Tea

There are numerous chamomile benefits, including its ability to ease anxiety, relieve seasonal allergy symptoms, reduce muscle spasms and improve insomnia. It’s also used to alleviate PMS symptoms and other menstrual disorders.

It’s been consumed for nearly 5,000 years and remains one of the most popular herbal teas today.

Research shows that chamomile contains many bioactive constituents that are used for medicinal preparations, including antioxidants that help fight free radical damage and work to prevent cell mutation.

You can find a high-quality chamomile tea at just about any grocery or health food store. Look for a tea that’s made with pure chamomile flower leaves, which is where the beneficial oils are held.

3. Turmeric Tea

Turmeric tea is made from the root and powder of the beneficial herb. The active ingredient, curcumin, has been proven to have impressive anti-inflammatory effects. It’s able to help decrease markers of inflammation that may contribute to conditions like autoimmune disease.

Drinking turmeric tea can also help relieve joint pain, enhance immune function and regulate blood sugar levels.

You can make turmeric tea with dried, ground and powdered forms of the herb. Allow about two tablespoons of turmeric to simmer in two to four cups of water for 10 minutes. Then strain the water, and add ginger for flavor.

4. Peppermint Tea

Peppermint tea has been studied for its anti-inflammatory and antimicrobial properties. It’s consumed to ease IBS symptoms and reduce respiratory congestion, too.

You may also find that drinking a cup of this anti-inflammatory tea gives you a boost of energy because of the invigorating effects of the menthol compound.

Peppermint tea can be found at most grocery or health food stores. You can also make your own by adding one to two drops of a good-quality, pure-grade peppermint essential oil to green, white or black tea.

5. Chrysanthemum Tea

Chrysanthemum tea, which comes from the mum plant, features an impressive phytochemical content. It has been consumed in Traditional Chinese Medicine for centuries for its healing, health-promoting properties.

It has cooling and calming properties, which is why it’s often used to relieve cold and respiratory conditions and reduce fever. It’s also rich in antioxidants, including anthocyanin, and it has been shown to support heart health.

You can purchase chrysanthemum tea at health food stores or make your own at home by adding three to six whole mum flowers (that haven’t been grown with chemicals) to simmering water for five minutes.

6. Rooibos Tea

Rooibos tea is an herbal tea that’s native to South Africa and comes from a plant that’s rich in antioxidants (with 50 percent more antioxidants than green tea) and has impressive anti-inflammatory effects. It’s best known for its quercetin and aspalathin content, which work to protect cells against free radical damage.

Rooibos tea benefits liver and digestive health, too, and may help diabetics.

You can find red and green rooibos tea at health food stores, or it can be brewed at home. Rooibos should be steeped longer than most other herbal teas, so leave it for 10–15 minutes.

7. Dandelion Tea

Dandelion roots and flowers make for a nutritious and health-promoting herbal tea. Dandelion tea is rich in vitamin K, which is important for bone health, and it’s an excellent liver cleanser that serves as a natural diuretic.

It has also been found to fight diabetes and provide disease-preventing antioxidants.

Like most popular herbal teas, you can find dandelion tea for sale at your grocery store, but you also have the option of preparing it at home. Simply steep one tablespoons of stems or flowers for 30 minutes in simmering water. If you use dandelions from your garden, make sure they haven’t been exposed to chemical pesticides or fertilizers.

8. Chaga Tea

It’s no wonder why mushroom coffee and tea are rising in popularity recently. They are rich in nutrients that offer immune system support, fight cancer, reduce inflammation and boost endurance.

Chaga tea helps strengthen the immune system and possesses potent antiviral and antibacterial effects.

You can purchase mushroom tea that’s commonly made with a combination of chaga mushroom, reishi, lion’s mane and turkey tail (all adaptogenic mushrooms). To make chaga tea, let three whole mushrooms simmer in boiled water for about three minutes.

9. Ashwagandha Tea

Drinking ashwagandha tea is a common practice in Ayurvedic medicine, and it’s been used for thousands of years. Ashwagandha works as an adaptogen that helps the body deal with stress so it can stay in balance.

Ashwagandha is one of the healthiest teas because it helps counteract many of the biological changes that occur when you’re dealing with chronic stress. It has been found to help reduce cortisol levels, overcome symptoms of adrenal fatigue, stabilize mood and reduce inflammation.

It’s easy to find ashwagandha tea bags, but there’s an easy tea recipe too. Add about a teaspoon of dried ashwagandha roots to a cup of simmering water, and let it sit for 10 minutes.

10. Cinnamon Tea

There’s something very comforting about drinking cinnamon tea on a cool day. It’s warming and can help reduce inflammation, stabilize blood sugar, boost brain function and support heart health.

Research shows that cinnamon tea may help lower LDL cholesterol and triglycerides. It can also help patients control diabetes by decreasing fasting blood sugar levels and enhancing the effectiveness of insulin.

11. Hibiscus Tea

Hibiscus tea comes from the plant’s flowers and originated as a therapeutic beverage in North Africa and Southeast Asia. Hibiscus tea can help reduce blood pressure in people with hypertension, improve cholesterol levels, fight oxidative stress and combat insulin resistance.

It also contains bioflavonoids that may help fight depression and boost mood.

Hibiscus can be purchased in dried or extract form. You can add the dried flowers to simmering water for five to 10 minutes or purchase hibiscus tea at most grocery stores.

Other beneficial teas include:

• Jasmine tea
• Red raspberry leaf tea
• Butterfly pea flower tea
• Echinacea tea
• Sage tea
• Lemon balm tea
• Rosehip tea
• Passion flower tea

How to Make Tea

Making herbal tea is simple, and you can pretty much follow the same tea recipe for each herb or plant, with perhaps a few changes depending on the type.

In general, add about one tablespoon of plant roots, stems or flowers to one cup of boiling water. Then let the plant parts steep in simmering water or hot water that has been removed from heat.

Steep times vary from plant to plant — most commonly five to 15 minutes.

For plant parts, you can use them fresh, dried or even in extract form. Adding one to two drops of a high-quality essential oil, for example, can make an herbal tea.

Some herbal teas taste more earthy than others, so adding lemon, honey or stevia is a great option for sweetening your tea. If you add raw honey, make sure the tea cools first.

Risks and Side Effects

Each herbal tea comes with its own unique precautions and potential side effects. It’s possible to experience allergy symptoms from an herb, so if you notice an itchy throat, redness, swelling or upset stomach, stop drinking that type of tea immediately.

Some herbal teas should not be combined with certain medications and shouldn’t be consumed by women who are pregnant. Hibiscus tea, for example, should never be consumed during pregnancy because it may put women at risk of premature labor.

It’s generally safe to consume one to two cups of herbal tea per day.

You can, of course, overdo it and increase the risk of experiencing adverse side effects. It’s best to drink herbal teas in moderation, not exceeding four cups per day.

Conclusion

• Herbal tea has been consumed for thousands of years for its therapeutic properties. There are several types of herbal teas, which are made from plant parts that are steeped in hot water.
• There are several popular herbal teas that offer a range of health benefits, including chamomile, turmeric, cinnamon, chaga and ashwagandha teas. They are loaded in health-promoting antioxidants and help promote better mood, health health and more.
• To make herbal tea at home, simple add the plant parts to boiled water, and let simmer or steep for five to 15 minutes. Then strain the parts and enjoy.

The post Herbal Tea Benefits + How to Make at Home appeared first on Dr. Axe.

Did you know that there are over a hundred herbs and spices that can be consumed or used topically for healing? These natural foods possess a number of beneficial properties and work to reduce inflammation, improve the health of your heart, boost your immune system, and even prevent and fight cancer.

With so many natural remedies at your disposal, the need for prescription medications goes down considerably.

In fact, in the field of herbal medicine, naturally occurring, plant-derived substances are used to treat illnesses within local or regional healing practices. Well-known systems of herbal medicine like Traditional Chinese Medicine and Ayurvedic Medicine believe in the central idea that there should be an emphasis on health rather than on disease.

By using healing herbs and spices, people can thrive and focus on their overall conditions, rather than on a particular ailment that typically arises from a lack of equilibrium of the mind, body and environment. Not only will these anti-inflammatory herbs and spices boost your health protection, but these seasonings will also boost the flavor profile and make your food simply taste better.

Therefore, I suggest that you bulk up your spice cabinet and start cooking with fresh herbs — perhaps blended into your own seasoning blends — that provide therapeutic components you probably didn’t realize were there. There are also some more obscure herbs and spices (such as gymnema sylvestre) that can be found in tea, extract, capsule and tablet forms to relieve specific conditions, from infertility and menopause symptoms to diabetes, liver disease and cognitive decline. The possibilities are limitless!

101 Herbs and Spices for Healing the Body

1. Aloe Vera

Aloe vera contains vitamins and minerals that are needed for the proper function of all body systems. It also contains enzymes, laxative compounds, anti-inflammatory fatty acids and wound-healing hormones.

Aloe vera can be used to soothe skin irritations, burns, wounds and rashes; treat cold sores; moisturize your hair and scalp; and reduce inflammation when used topically. When taken internally, aloe vera works to relieve constipation, aid digestion, boost your immune system and even improve diabetes symptoms.

2. Anise

The seed and oil of anise can be used to relieve several health conditions. Anise aids digestion, works as an anti-flatulence agent, and can be used to relieve coughs and colds. It can also increase urine flow, stimulate your appetite, ease menstrual discomfort, increase sex drive and increase milk production in women who are breastfeeding.

3. Annatto

Annatto is derived from the seeds of the achiote tree, and it’s often used as a coloring agent because of its bright color that ranges from yellow to deep orange. Aside from its ability to color food naturally, annatto also contains antimicrobial properties and antioxidants, making it useful for killing bacteria, aiding wound healing, supporting your cardiovascular and eye health, and protecting your liver.

Some people may have an allergy or intolerance to annatto, so introduce it into your diet slowly to make sure it doesn’t cause any adverse reactions.

4. Arrowroot

Arrowroot is the starch that’s obtained from the rhizomes of a perennial herb called Maranta arundinacea. It can be used to aid digestion, treat urinary tract infections, help fight foodborne pathogens, relieve mouth pain and boost your immune system. The best way to use arrowroot for healing is to take it internally by mixing the powder into juice or any other beverage.

5. Asafoetida

Asafoetida is a resinous gum that’s derived from the perennial fennel plant. You can use asafoetida in powder form to relieve chest congestion and asthma; treat digestive issues like IBS, diarrhea, constipation and gassiness; regulate your blood sugar levels; and lower your blood pressure. You can add powdered asafoetida to soups and stews or purchase it as a supplement in tincture or capsule form.

6. Ashwagandha

Ashwagandha is an adaptogenic herb that can lower cortisol levels and balance your thyroid hormones. It has also been proven effective in supporting your adrenal function, helping you overcome adrenal fatigue that occurs when your adrenals are overtaxed by stress. Some other ashwagandha benefits include its ability to support your brain health, improve your mood, increase your stamina and inhibit the proliferation of cancer cells.

7. Astragalus Root

Astragalus root has been used in Traditional Chinese Medicine for thousands of years. This Chinese herb is an adaptogenic herb that helps the body fight off stress and disease.

It boosts the health and function of your immune, cardiovascular and respiratory systems; helps heal wounds; may help prevent diabetes; slows the growth of tumors; and alleviates symptoms of chemotherapy. The antioxidants found in astragalus root help you combat disease and aging due to free radical damage.

You can find astragalus in many forms, including as a tincture, capsule or topical ointment.

8. Barberry

Barberry is a berberine-containing plant that is used to fight infections due to its antibacterial, antifungal and antiprotozoal properties. Barberry can also be used to prevent and treat diabetes, aid digestion, cleanse your liver and gallbladder, and improve your cardiovascular health by improving hypertension, cardiac arrhythmias and ischemic heart disease.

9. Basil

Basil is an aromatic herb in the mint family that anti-inflammatory, anti-stress and antibacterial properties. It also works as a pain reliever, blood vessel protector, immune booster and cancer fighter. Basil contains essential oils that are rich in antioxidants and are responsible for the many benefits of basil.

10. Bay Leaf

Bay leaves come from the ancient tree Laurus nobilis, and it’s often used in cooking because of its distinctive savory flavor. Bay leaf has antimicrobial, antifungal and antioxidant properties. It can be used to help fight cancer, improve insulin function, improve cholesterol levels, prevent candida, treat dandruff, improve skin infections and support wound healing.

11. Berberine

Berberine is a natural alkaloid that’s found in a variety of traditional herbs, including barberry, goldenseal and turmeric. It’s sold as an extract that can be used to fight bacteria, helping treat conditions that are conventionally treated with antibiotics. Berberine also potentially works as a natural remedy for diabetes, high cholesterol, heart disease, obesity, Alzheimer’s disease, lung inflammation, SIBO and cancer.

12. Black Cohosh

The roots and rhizomes of black cohosh, a flowering plant native to North America, are used to treat or relieve a number of hormonal issues, including menopause symptoms, like hot flashes, trouble sleeping and bone loss. Black cohosh provides a safe alternative to hormone replacement therapy, which is often used for menopause relief, and it can also help women manage PCOS and treat uterine fibroids.

13. Black Currant

Black currant is a small shrub that belongs to the gooseberry family of plants. The bush produces dark purple, nutrient-dense berries that are loaded with vitamin C.

These berries are rich in anthocyanins, which possess many health-promoting properties, including the ability to help prevent obesity, heart disease, cancer and diabetes. Eating black currant berries can also promote eye health, kill pathogens and viruses and boost your immune system.

14. Boldo

Peurnus boldus, more commonly known as boldo, is a Chilean tree that has been used for thousands of years for its medicinal benefits. It’s an effective antioxidant that can be used to prevent diseases caused by free radical damage.

Boldo is known to help relieve gastrointestinal issues, bladder infections, gallstones and liver disease. It also works as a diuretic, increasing urine flow and promoting detoxification.

15. Borage

Borage is a plant that’s used for medicinal purposes. The flowers, leaves and oil from the seeds can be used to improve skin conditions like eczema, reduce fever, and relieve conditions like cough, rheumatoid arthritis and pain caused by inflammation.

Borage oil contains high amounts of GLA, a type of omega-6 fatty acid that is helpful for treating a wide range of health issues, like PMS symptoms, ADHD, bone loss, hormone imbalances, respiratory conditions, heart disease and stroke.

16. Boswellia Serrata

Extracts derived from tress of the genus called boswellia contain powerful compounds that can reduce inflammation, fight cancer and prevent heart disease. Use boswellia extract to improve your immunity, reduce arthritis pain, speed up healing and prevent autoimmune disease.

17. Bupleurum

Bupleurum is a plant that has been used in Traditional Chinese Medicine to promote detoxification for over 2,000 years. You can also use bupleurum to improve the health of your liver, boost adrenal gland function, treat depression associated with PMS or menopause, relieve seizures, and fight ovarian cancer.

18. Burdock Root

Burdock is a biennial plant in the daisy family. The root contains health-promoting antioxidants, including quercetin, luteolin and phenolic acids.

It can be consumed in powdered, fresh, dried or tea form to promote detoxification and circulation, strengthen the lymphatic system, protect you against diabetes, and help heal skin conditions like acne, eczema and psoriasis. Burdock root is also used to combat cancer and improve arthritis.

19. Calendula

Calendula is a plant that’s taken orally and used topically to treat or relieve a number of health concerns. It possesses powerful anti-inflammatory capabilities, helps speed healing, relaxes muscle spasms and improves oral health. Calendula also contains antimicrobial and antiviral properties, and research shows that it can be used to relieve irritations from cancer treatments like radiation and chemotherapy.

20. Cardamom

Cardamom is made from the seed pods of various plants in the ginger family. It’s rich in phytonutrients and manganese.

Consuming ground cardamom can help fight bad breath and the formation of cavities, lower your blood pressure, improve diabetes symptoms, aid your digestive system, and fight cancer.

21. Cat’s Claw

Cat’s claw is a wood vine that grows in the Amazon rainforest. It has antioxidant, antiviral, anti-inflammatory and anti-mutagenic properties.

You can use cat’s claw in extract, capsule, tablet and tea form to combat arthritis, improve digestive problems, boost immunity, lower blood pressure, improve DNA damage and fight cancer.

22. Cayenne Pepper

Cayenne pepper is a shrub that makes hollow fruit that grows into long pods and adds a spicy flavor to various dishes. These pods are available in fresh, dried or powdered form and valued for their many health benefits.

Cayenne can be used to support digestion; prevent blood clots; relieve migraine, nerve and joint pain; promote detoxification; improve allergy symptoms; and support weight loss.

23. Chamomile

Chamomile plants are used to improve several health conditions, including allergies, insomnia, anxiety, depression, arthritis and gastrointestinal disorders. Chamomile benefits also include its ability to help fight skin irritations; relieve toothaches, PMS symptoms and muscle spasms; reduce inflammation; and heal wounds.

24. Chicory Root

Chicory root is a plant-based starch that’s categorized as a soluble fiber and prebiotic. It is often taken as an extract or supplement to relieve digestive issues like constipation, diarrhea, IBS, gas and bloating.

Chicory root also works as a natural remedy for managing diabetes, protects the liver from toxicity and free radicals, reduces inflammation, and relieves stress.

25. Chives

Chive, or Allium schoenoprasum, is a perennial plant that is closely related to scallions and leeks. Chives are often used as a flavoring herb, but they also act as a mild stimulant and diuretic. Chives have antiseptic and antibacterial properties, and they work as a natural bug repellant as well.

26. Cilantro

Cilantro is a versatile herb that contains many healing properties, including phytonutrients, phenolic compounds and flavonoids. Cilantro benefits include its ability to promote the detoxification of heavy metals, reduce anxiety, improve sleep, lower blood sugar levels, boost your heart health, support your digestion, promote skin health and fight free radical damage that can lead to a number of degenerative diseases.

27. Cinnamon

Cinnamon is a spice that comes from the bark of the Cinnamomum tree. The compounds found in cinnamon and extracted to make cinnamon oil make this one of the most beneficial spices on earth. Cinnamon health benefits come from its anti-inflammatory, antioxidant, antimicrobial, anti-diabetic, immune-boosting, heart-protecting and cancer-fighting properties.

28. Comfrey

Comfrey is a perennial herb that can be used topically to relieve muscle and joint pain, reduce lower back pain, and improve arthritis pain. It can also be used to speed wound healing and lessen skin irritations.

Comfrey should only be used topically for up to 10 consecutive days. Ingesting this herb can cause liver damage.

29. Coriander Seed

The dried seeds of the cilantro plant are known as coriander, which is commonly used as whole seeds or ground into powder. Consuming coriander seeds can help lower blood sugar levels, ease digestive issues, improve cholesterol levels, decrease blood pressure and prevent neurological disease.

30. Cumin Seed

Cumin seeds come from the herb Cuminum cyminum, which is a member of the parsley family. It’s often ground into a powder for cooking.

Cooking with cumin seeds can help aid your digestion, boost your immune system, promote the health of your skin, relieve respiratory conditions, promote detoxification, combat oxidative stress, fight infections and prevent diabetes.

31. Curry Leaf

Curry leaves come from the curry tree that’s native to India and Sri Lanka. Using curry leaves for flavoring provides fiber, iron, and vitamins A, C and E. They can support the health of your heart, fight diabetes, prevent or fight infections, lower your cholesterol levels, and prevent iron deficiency anemia.

32. Devil’s Claw

Devil’s claw is derived from the dried root of the Harpagophytum procumbens plant. Devil’s claw contains antioxidant and antispasmodic properties.

It’s commonly used to relieve arthritis pain because of its ability to reduce inflammation and ease pain. Some other devil’s claw benefits are digestive support and improved kidney health.

33. Dill Weed

Dill weed belongs to the same family as bay leaf, parsley and cumin. Adding chopped or whole dill weed to your recipes can help ease menstrual cramps, aid digestion, fight infections and lower cholesterol levels. Dill weed also has anticonvulsant properties, so it is used to treat epilepsy as well.

34. Echinacea

Echinacea is a cornflower that’s native to North America, and both the root of the plant and the part that grows above ground contain beneficial components. Echinacea is known for its ability to boost your immune system and reduce your chances of catching the common cold. It’s commonly used as a natural cold remedy, but it can also be used to alleviate pain, reduce inflammation, relieve constipation and improve skin problems.

35. Fennel

Fennel is a perennial herb that’s native to the Mediterranean and often used to support digestion. Dried fennel seeds and fennel seed oil are able to relieve digestive issues like gas, bloating, heartburn and colic in infants.

Fennel benefits also include its ability to treat respiratory infections, improve eye health, ease menopausal symptoms, improve heart health and lower blood pressure.

36. Fenugreek

Fenugreek is an annual herb that’s part of the pea family. Its seeds and leaves are often used to reduce inflammation, aid digestion, improve cholesterol levels, improve glycemic control and boost exercise performance. In men, fenugreek is known to increase libido, and in women who are breastfeeding, it can be used to promote milk flow.

37. Feverfew

The dried leaves of the feverfew herb are used to ease migraine pain, treat fevers, heal skin issues like dermatitis, prevent blood clots and relieve arthritis pain. Feverfew effectively reduces inflammation and eases pain naturally, and women use it to improve issues with infertility, menstruation and childbirth. The leaves can be found in tablet, capsule and liquid extract forms.

38. Fingerroot

Fingerroot is an herb that’s native to China and Southeast Asia. The rhizomes are consumed to reduce inflammation and inflammatory diseases, and the leaves are used for easing allergy symptoms and fighting infections. Fingerroot can also be beneficial in treating ulcers, working as a natural aphrodisiac and helping heal wounds quickly.

39. Galangal

Galangal is part of the ginger family, and it’s often used in Thai food. Some of the many galangal benefits include its ability to improve sperm count and function, reduce inflammation, fight and prevent infections, ease digestive issues, and support cognitive health.

Research shows that galangal also acts as a potentially revolutionary cancer-fighting agent, as it has proven to effectively fight and prevent a broad number of cancers and tumors.

40. Garam Masala

Garam masala is an Indian spice blend that commonly contains cinnamon, cardamom, black peppercorns, nutmeg, cumin, ginger, fennel, coriander and bay leaves. Using garam masala in your recipes can improve your digestion, fight diabetes, reduce inflammation, boost your heart health and may work to prevent cancer.

41. Ginger Root

Ginger root is the rhizome of the Zingiber officinale plant that contains 115 different chemical components. It’s often used in Asian cooking for a sophisticated flavor and is even used as a pickling spice.

It works as a potent antioxidant, reduces inflammation, boosts the immune system, supports digestion, reduces pain and lowers cholesterol levels. Ginger root benefits also include its ability to improve diabetes, reduce arthritis pain and fight cancer.

42. Ginkgo Biloba

Ginkgo biloba is a natural extract that’s derived from the Chinese ginkgo tree. It contains flavonoids and terpenoids, both of which have strong antioxidant properties and can help fight age-related diseases, like dementia and Alzheimer’s.

Ginkgo biloba benefits also include its ability to fight depression and anxiety, ease PMS symptoms, relieves headaches, boost eye health, treat ADHD, and improve libido.

43. Ginseng

Ginseng belongs to the genus Panax, and it’s used to reduce stress, improve brain function, reduce inflammation, aid weight loss, lower blood sugar levels, boost the immune system, support lung function, treat sexual dysfunction and prevent cancer.

44. Goldenseal

The dried rhizomes and roots of goldenseal are used to make liquid extracts, capsules, tablets, teas and skin care products. Goldenseal can help ease digestive issues, like diarrhea, constipation, peptic ulcers and gassiness; boost your immune system; support the health of your mouth and eyes; fight cancer; and boost your heart health.

45. Gotu Kola

Gotu kola belongs to the same plant family as parsley, celery and carrots. This herb commonly used in traditional Asian cuisines is loaded with antioxidants and helps repair skin conditions like psoriasis, reduce fever, improve blood circulation, reduces inflammation, eases depression and anxiety, and fights free radicals that can cause gastric ulcers.

46. Holy Basil

Holy basil is an adaptogen herb that can be used to relieve or ease conditions like anxiety, hypothyroidism, adrenal fatigue and acne. Research shows that holy basil benefits also include its ability to fight cancer, control blood glucose levels and regulate cortisol levels. You can find holy basil in supplement form or drink tulsi tea for these benefits.

47. Horehound

Horehound is a plant that belongs to the mint family. It’s known to work as a natural treatment for coughs because of its expectorant abilities.

Horehound also has antiseptic, analgesic, antioxidant and appetite-stimulating properties, as shown in animal research. It’s useful for relieving motion sickness and aiding digestion as well.

48. Horny Goat Weed

Horney goat weed works as a natural aphrodisiac because of its ability to increase testosterone production and estrogen levels. You can use horny goat weed to improve your libido, boost your circulation, regulate your cortisol levels, prevent bone loss, increase lean muscle mass, and treat conditions like erectile dysfunction and vaginal dryness.

49. Horseradish Root

The root of the horseradish plant can be used to fight disease because of its antioxidant power. It also has antimicrobial and antibacterial properties, which help boost your immune system and fight infections. Some other horseradish root benefits include its ability to ease respiratory issues, treat urinary tract infections, aid digestion, ease pain and possible prevent cancer.

50. Hyssop

Hyssop is a healing plant that is commonly used to relieve digestive issues, improve appetite, fight infections, improve circulation, promote skin health, and support the health of your liver and gallbladder. Hyssop can also help to prevent the common cold and ease respiratory conditions like asthma. It is available in capsules, teas and extracts.

51. Juniper Berries

Juniper berries are female seed cones that come from juniper plants. They are an excellent source of antioxidants, helping prevent and fight diseases that are caused by free radical damage. Juniper berries can also be used to fight skin and respiratory infections, improve the health of your skin, aid your digestion, boost the health of your heart, lower your blood sugar levels, and help relieve insomnia.

52. Kava Root

Kava is an herbal plant that is commonly used to ease anxiety, stress and insomnia. It also boosts the immune system, relieves headache and migraine pain, eases respiratory tract infections, and may even play a role in cancer prevention. However, kava root comes with the potential for drug abuse, and when taken by mouth, it can cause liver damage.

53. Kudzu Root

Kudzu root contains phytochemicals that can help fight disease that’s caused by inflammation and reduce signs of aging. Kudzu root can help treat alcoholism when used in appropriate doses, improve diabetes and cardiovascular health, ease digestive issues like diarrhea, and improve menopause symptoms like hot flashes and night sweats.

54. Lemon Balm

Lemon balm is a plant in the mint family that possesses antibacterial, antidiabetic, anti-stress, anti-anxiety, anti-inflammatory and antioxidant properties. It can be used to aid digestion, regulate an overactive thyroid, ease PMS symptoms, improve your sleep, boost your mood, and protect your heart and liver.

55. Lemongrass

Lemongrass is an herb that has stimulating, soothing, balancing and relaxing properties. It can be used to fight fungal and bacterial infections, reduce inflammation, repel insects, ease stomach aches, boost energy, ease anxiety, reduce fevers, ease pain, and stimulate menstrual flow.

56. Licorice Root

Licorice root is an adaptogen herb that’s a member of the legume family. Licorice root extract can be used to relieve acid reflux and heartburn, regulate cortisol levels, boost immunity, fight viral and bacterial infections, ease PMS and menopause symptoms, relieve cough and sore throat with its expectorant and anti-inflammatory properties, and ease cramps due to its antispasmodic abilities.

57. Maca Root

Maca root is considered a superfood because of its ability to make people feel more “alive.” It works to balance hormones naturally, increase fertility in both men and women, improve stamina, boost sexual function, and boost energy levels. Maca root powder contains over 20 amino acids and 20 free-form fatty acids, allowing for its status as a superfood.

58. Marigolds

The marigold flower is used to make herbal ointments, topical creams, tinctures and teas to treat a number of health conditions, including muscle cramps, eye inflammation, fungal infections, and skin conditions like eczema and dermatitis. Marigolds can also help ease digestive issues, boost the immune system, reduce inflammation and fight cancer.

59. Marshmallow Root

Marshmallow root has fibrous extracts that swell up in the body and form a gel-like substance that can work to reduce inflammation in the lining of the stomach. Marshmallow root can also be used to relieve dry coughs and colds, improve low saliva production, fight bacterial and respiratory infections, treat skin conditions, and reduce joint pain that’s caused by inflammation.

60. Milk Thistle

Milk thistle is a weed that has been used medicinally for over 2,000 years. It works by drawing toxins that can cause illness and disease out of the body.

It can effectively decrease or even reverse damage that has been done to the liver due to pollution exposure, heavy metals and the use of prescription medications. Milk thistle benefits also include its ability to protect you against cancer, lower cholesterol levels, control diabetes and reduce signs of aging.

61. Mint

Mint is one of the most popular medicinal herbs because it’s often seen in products like chewing gum and breath fresheners. Eating mint, drinking mint tea or using mint extracts can help to aid digestion, relieve headache pain, ease nausea, improve signs of depression, and relieve respiratory conditions like chronic cough or asthma.

62. Moringa

Throughout the world, just about every part of the moringa plant is used to treat a variety of health conditions, including diabetes, anemia, allergies, arthritis, epilepsy, thyroid disorders, high blood pressure, low sex drive and cancer. It has antibacterial, antifungal, antiviral, antiparasitic, antioxidant and anti-inflammatory properties, and it’s an excellent source of protein, vitamins A and C, potassium, calcium and amino acids.

63. Mugwort

Mugwort is a plant that was traditionally used to help women relieve symptoms of menopause. Today, it’s used in a method called moxibustion to reverse the breech position of fetuses and alleviating joint pain. Mugwort is also helpful in treating mild depression and attacking certain cancer cells.

64. Mullein

Mullein is an herb that contains carbohydrates, proteins, fats, oils, flavonoids and tannins, just to name a few of its components. It can be used as a natural remedy for ear infections; to calm bursitis (fluid-filled sacs) in the shoulder, elbow and hip; kill bacteria; reduce inflammation; fight infections; and help the body to get rid of mucus.

65. Mustard Seed

Mustard seeds come from various mustard plants, and they are used as a spice in many regions of the world, including as a pickling spice. They are an excellent source of folate, vitamin A, calcium, potassium, magnesium and phosphorus.

Plus, mustard seeds can reduce inflammation that causes pain and swelling; treat gum disease; boost the health of your heart, skin and hair; and help prevent or fight infections due to their antibacterial and antifungal properties. Mustard oil is extracted from mustard seeds and can be used to reap these benefits, but there are some concerns about mustard oil toxicity.

66. Nutmeg

Nutmeg is a spice that comes from the seeds of an evergreen tree. It is rich in vitamins and minerals like vitamin B6, thiamine, manganese, magnesium, folate and copper.

When it’s used in small amounts for cooking or baking, nutmeg can help aid digestion, ease pain, promote detoxification, boost cognitive function and regulate blood pressure levels. Although it’s uncommon, excessive ingestion of nutmeg can cause life-threatening toxicity.

67. Olive Leaf

Olive leaf comes from the olive tree, and it is used in extracts, powders and teas to reduce inflammation, improve cardiovascular health, boost the immune system, prevent diabetes, support cognitive function, protect the skin, kill bacteria and fungi, reduce the risk of cancer, and boost energy levels.

68. Oregano

Oregano is an herb that has been used for healing for thousands of years. Oregano has the power to reduce inflammation; fight bacterial, fungal, viral and parasitic infections; combat allergies; and even shrink tumors. Oil of oregano is extracted from the herb to make a powerful antibiotic agent that can kill many species of harmful bacteria.

69. Paprika

Paprika is a spice that’s made from a variety of peppers in the Capsicum annuum family. Capsaicin, an ingredient in hot peppers that are used to make paprika, is known to support immune function and aid in treating autoimmune conditions.

Paprika also contains many antioxidants, including carotenoids, that fight free radical damage that can cause disease, and it can be used to improve the health of your heart and eyes.

70. Parsley

Parsley is an herb that can be used fresh or as a dried spice. It has the power to fight a number of health concerns, including bad breath, inflammation, kidney stones, digestive issues, skin problems, poor immunity, bladder infection and oxidative stress.

Parsley is an excellent source of vitamins K, C and A, and it contains protective flavonoid antioxidants.

71. Passion Flower

Passion flower is a plant that is used in tea, extract, infusion and tincture forms to relieve menopause symptoms like hot flashes and depression, reduce anxiety, improve sleep, reduce inflammation, lower blood pressure, regulate blood sugar levels, and improve ADHD symptoms.

72. Peppercorns

Peppercorns come from black pepper vines, and they are dried and used as a spice. Peppercorns exhibit anti-diabetic, anti-cancer and antibacterial properties. They can also be used to aid digestion, lower blood pressure, improve cholesterol levels and reduce weight, as displayed in animal studies.

73. Pimento

Pimento, which is known as allspice in some countries, comes from an evergreen tree and possesses pain-relieving, detoxifying, antibacterial, antioxidant and anti-stress properties. Pimento can also be used to promote blood circulation, reduce gassiness and boost the immune system.

74. Pine Bark

Pine bark comes from the inner bark of the Pinus pinaster tree, and an extract is commonly used to make capsules, tablets, creams and lotions. Pine bark extract can be used to lower blood sugar levels, fight infections, help prevent hearing loss, improve erectile dysfunction, reduce inflammation, boost athletic performance and protect your skin from ultraviolet exposure.

75. Psyllium Husk

Psyllium husk is an edible soluble fiber that comes from a shrub-like herb most common in India. It’s known for its ability to relieve digestive issues like constipation and diarrhea, and it can also be used to lower cholesterol and blood sugar levels, boost the health of your heart, and help with weight management because it encourages a feeling of satiety.

76. Raw Garlic

Garlic grows in the form of a bulb underneath a perennial plant that’s in the same family as chives, leeks, onions and scallions. Raw garlic fights diseases like cancer, heart disease, diabetes and dementia. It can also be consumed to lower blood pressure levels, fight infections and help reverse hair loss.

77. Red Clover

Red clover is a plant that belongs to the legume family. It can be used in extract form or in capsules to improve cardiovascular health, reduce menopausal symptoms, help you to maintain strong bones, reduce skin inflammation that causes conditions like eczema and psoriasis, fight respiratory conditions, and lower your risk of certain cancers, such as prostate, endometrial and breast cancer.

78. Rhodiola

Rhodiola, which is also known as golden root, is an adaptogen herb that can help your body adapt to physical, chemical and environmental stress. Rhodiola extract can be used to increase energy levels and boost athletic performance, lower cortisol levels that spike in times of stress, fight depression, improve brain function, and burn belly fat.

79. Rosemary

Rosemary is an aromatic herb that’s part of the mint family. It’s known for its ability to improve memory, promote hair growth, relieve muscle aches and pains, improve cognitive function, and soothe digestive issues.

Rosemary also possesses anti-inflammatory, anti-cancer, antioxidant, detoxifying, anti-stress and healing properties. It can be chopped or ground and added to meals, or rosemary oil can be be diffused and applied topically.

80. Saffron

The edible part of the saffron plant is the stigma, which is a long golden stalk that’s within the flower. The stigmas, or threads, can be used in cooking, or ground saffron is available.

Consuming saffron promotes cardiovascular health, alleviates symptoms of PMS, treats anxiety and depression, promotes satiety and can help with weight loss, treats erectile dysfunction, and helps prevent or treat cancer.

81. Sage

Sage is a woody herb that’s closely related to rosemary and has been used medicinally for thousands of years. When consumed even in small amounts, sage can improve your memory and concentration, fight free radicals, prevent degenerative diseases like dementia and Alzheimer’s, reduce inflammation, prevent or improve diabetes, boost your immune system, improve the health of your skin, and strengthen your bones.

You can also try red sage.

82. Sarsaparilla

Sarsaparilla is an herb that’s a member of the lily plant family. The plant’s roots are ground and used to make teas, tinctures and supplements that help relieve respiratory conditions, treat skin problems like psoriasis, reduce pain caused by inflammation, improve libido, ease headache pain, aid digestion, reduce fevers, and fight infections.

Research shows that sarsaparilla also has anti-tumor and cancer-preventing effects.

83. Sassafras

Sassafras is a tree that grows widely in North America, and the compounds found in the bark have medicinal value. Studies indicate that sassafras may be an effective treatment for certain cancers, like liver, gastric, oral, breast, prostate and lung cancer.

It can also help with the management of diabetes, fight parasites, improve blood circulation, improve symptoms of epilepsy and help with certain neurological diseases.

84. Shilajit

Shilajit is a tar-like substance that can be found in the Himalayan and Tibet Mountains. You can use shilajit powder, resin or supplements to reduce inflammation, fight infections, boost energy levels, regulate hormones, strengthen your immune system, support your skeletal health, boost the health of your heart and brain, aid in breaking addictions, and help in managing diabetes.

85. Skullcap

Skullcap is a plant in the mint family that can be used to alleviate anxiety, insomnia and hysteria; stimulate blood flow in the pelvic region; relieve muscle spasms; reduce inflammation; and encourage menstruation. Research also suggests that skullcap, which is available in many forms, can help fight cancer cells because of its ability to neutralize free radicals.

86. Slippery Elm

Slippery elm is a tree with a bark that is used to make teas, capsules, tablets and lozenges. It can be used to ease digestive issues like diarrhea, constipation, IBS and bloating; lower stress and anxiety levels; aid weight loss; improve skin conditions like psoriasis; and prevent breast cancer.

You can also use slippery elm for pets to relieve their digestive problems and reduce inflammation.

87. Sorrel

Sorrel is an herb that is used to add a tangy flavor to foods, but it also boasts health benefits because of its nutrient content and antioxidants, along with its antimicrobial, cancer-preventing and immune-boosting properties. Sorrel can be used to reduce blood pressure, promote blood circulation, improve diabetes symptoms, support the health of your kidneys, improve skin conditions and relieve digestive issues.

88. St. John’s Wort

St. John’s wort is an herb that’s most commonly used as a natural remedy for depression, anxiety and insomnia. It can also be effective in improving ADHD symptoms, treating heart palpitations, relieving obsessive-compulsive disorder and seasonal affective disorder, easing symptoms of menopause, and boosting mood.

89. Stinging Nettle

Stinging nettle is a plant that’s native to Europe and Asia. Products made from the roots, stems and leaves of stinging nettle can help improve urinary issues and benign prostatic hyperplasia, ease allergy symptoms and prevent reactions to hay fever, ease joint pain and symptoms of osteoarthritis, slow down bleeding after surgery, and improve eczema symptoms.

90. Tarragon

Tarragon is an herb that’s in the sunflower family and has a flavor similar to anise. Fresh and uncooked tarragon leaves can be used in cooking, and tarragon essential oil is used to aid digestion and spark appetite.

Tarragon can also be helpful in improving sleep, encouraging menstruation, fighting bacteria and relieving toothaches.

91. Thyme

Thyme is an herb that’s part of the mint family and often used in cooking. Thyme is a source of vitamins and minerals like vitamin C, vitamin A, iron, manganese and calcium.

It can be used to boost your mood, relieve respiratory conditions like sore throat and bronchitis, lower blood pressure and cholesterol levels, and fight cancer cells.

92. Triphala

Triphala is an herbal formulation that’s made from three fruits: amla, haritaki and bibhitaki. Dried powder from these fruits is mixed and, when consumed, boast health benefits like lowering cholesterol levels, aiding weight loss, reducing inflammation, relieving constipation and fighting cancer, as animal research has demonstrated.

Triphala can also be taken as a tea, tablet and liquid supplement.

93. Tulsi

Tulsi is used in cooking and to make flavored water, juices and tulsi tea. When consumed, tulsi can help treat skin diseases, eye diseases, chronic fever, respiratory conditions like bronchitis and bronchial asthma, arthritis, diarrhea, and dysentery.

Tulsi can also be used to improve bad breath, prevent cavities, ease headache pain and balance hormones naturally.

94. Turmeric

Turmeric is one of the most powerful herbs on the planet, and its benefits often rival those of conventional medications. Turmeric supplements can be taken in place of antidepressants, anticoagulants, arthritis medications, skin condition treatments, anti-inflammatory medications and cholesterol regulators.

Other turmeric benefits include its ability to aid weight loss, treat gastrointestinal issues, ease pain and treat cancer naturally.

95. Valerian Root

Valerian root comes from a plant that’s native in Europe and parts of Asia. The root is sold as a dry powdered extract in capsules, teas, tinctures and fluid extracts.

Valerian root is commonly used as a natural sleep aid because of its sedative properties. It can also ease anxiety, lower blood pressure, improve your ability to deal with stress and ease menstrual cramps.

96. Vanilla Extract

When vanilla beans are combined with alcohol, this makes a vanilla tincture or extract that’s added to recipes for flavor. Vanilla extract also comes with a slew of health benefits, including its ability to fight bacterial infections, reduce inflammation, boost your mental health, reduce fevers and improve cholesterol levels.

97. Vervain

Vervain is an herb that can be found in powder, tincture, capsule and tea forms. Vervain has cardioprotective, antimicrobial, antibacterial, anti-inflammatory, sedative and anti-anxiety properties, according to animal models. It can also be used to improve your gum health by using vervain and hot water as a mouthwash.

98. Vitex (Chasteberry)

Vitex, which is also known as chasteberry, can be used to tone your body’s systems, positively affect your hormones and improve the health of your skin. Use vitex to relieve PMS symptoms, reduce uterine fibroids, improve female fertility, treat endometriosis, reduce menopause symptoms, remedy amenorrhea, treat an enlarged prostate and promote lactation in women who are breastfeeding.

99. Wild Yam

Wild yam is an herb that’s also known as colic root. It can be found in dried root, liquid, tea, capsule and dried root powder forms.

Wild yam benefits include its ability to regulate blood sugar levels, improve cholesterol levels, reduce hyperpigmentation, relieve symptoms of diverticulosis and help fight cancer.

100. Witch Hazel

Witch hazel is a plant, and the leaves, twigs and bark are used to make a skin-healing astringent that’s used to reduce acne, skin inflammation, poison ivy and insect bites. Using witch hazel can also help heal cracked skin, ingrown hairs, excess sweating, varicose veins, razor burn and hemorrhoids.

101. Yarrow

Yarrow is an herb, and the leaves can be used fresh or dried for cooking. Yarrow can also be used to make infused vinegars and oils.

Consuming yarrow can help heal skin wounds, stop bleeding, aid amenorrhea, treat mastitis, reduce inflammation, ease anxiety, improve digestive issues, reduce blood pressure and ease asthma.

Related: Shatavari: The Ayurvedic Wonder Herb You Need to Know About

Risks and Side Effects

When herbs and spices are used for medicinal purposes and consumed in greater amounts than would normally be eaten in your everyday diet, talk to your doctor or nutritionist about the proper dose for your condition. Women who are pregnant or breastfeeding and people taking conventional medications should also speak to their health care providers before supplementing with spices and herbs.

When shopping for supplements, choose a high-quality product that’s made by a company that you trust. Choose organic options whenever possible, and read the ingredient label and dose recommendations carefully.

Final Thoughts

Trying to relieve or prevent a health condition, but you don’t want to turn to conventional medications? Using herbs and spices for healing — including developing your own seasoning blends — can help treat a number of health conditions.

These 101 herbs and spices boast an array of health benefits that are right at your fingertips.

The post Best 101 Herbs and Spices for Healing appeared first on Dr. Axe.

Many of us have used cayenne pepper to add a little spice to our meals, but did you know that it has the power to change your health? It has been used for both food and medicine for the last 9,000 years!

Cayenne pepper can stimulate your body’s circulation and reduce acidity. It’s a powerful, spicy little pepper that offers many health benefits.

The fruit of the capsicum plant contains a chemical called capsaicin. Using capsaicin found in cayenne pepper for different health ailments is more common than ever. Find out why.

What Is Cayenne Pepper?

Cayenne is a shrub that originated in Central and South America and now grows in subtropical and tropical climates. Its hollow fruit grows into long pods that turn red, orange or yellow when they ripen.

Cayenne chili peppers (or Capsicum frutescens) belong to the genus Capsicum and come from a similar cultivar of Capsicum annuum. Capsicum is an herb, and the fruit of the capsicum plant is used to make medicine.

Cayenne pepper is typically added to food in either its natural or powdered form, and some people use it as a cream or capsule in order to take advantage of its detoxifying properties.

The chili originated in Central and South America. It’s named after the capital city of the French Guiana, Cayenne.

From seeds found on the floors of caves that were ancient human dwellings and from ancient fossil feces, scientists have found that people were eating peppers as early as 7000 B.C.

Cayenne is one of the main foods of the Hunzas in Asia, along with apricots and their pits, millet, and other simple foods. These people live to over a hundred years of age, which some say is because of their natural immune-boosting and anti-inflammatory foods that they consume daily.

Cayenne peppers were even growing in the Hawaiian Islands in as early as 1897. These smaller and more pungent fruits were called “Hawaiian Chili Peppers.”

Today, you can find cayenne pepper all over the world, and it now has a reputation for its health benefits.

An interesting and popular detox and weight loss regime recently has been the cayenne pepper diet, which is a “cleanse” that flushes toxins from the body. The diet consists of a lemon and cayenne drink that is consumed about six times a day, and this lasts for about 10 days.

The drink recipe calls for two tablespoons of lemon or lime juice, two tablespoons of real maple syrup, a pinch of cayenne pepper, and eight ounces of water.

Nutrition Facts

Cayenne pepper contains some vitamin C, vitamin B6, vitamin E, potassium, manganese and flavonoids – which provide its powerful antioxidant properties.

On the Scoville Rating Scale, cayenne pepper is rated typically anywhere from 30,000 to 190,000 Scoville Heat Units (SHU). (Pure capsaicin has the highest SHU rating.)

A one-teaspoon serving of cayenne pepper (about 1.8 grams) contains approximately:

• Calories: 5.7
• Total Carbohydrates: 1 g
• Fiber: 0.5 g
• Sugar: 0.2 g
• Total Fat: 0.3 g
• Saturated Fat: 0.05 g
• Polyunsaturated Fat: 0.2 g
• Monounsaturated Fat: 0.05 g
• Trans Fat: 0 g
• Protein: 0.2 g
• Sodium: 0.5 mg (0.02% DV*)
• Vitamin A: 37.4 mcg (4% DV)
• Vitamin E: 0.5 mg (3% DV)
• Vitamin C: 1.4 mg (2% DV)
• Vitamin K: 1.4 mcg (1% DV)

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

Health Benefits

Cayenne pepper benefits are numerous. It’s used to help digestion, including to treat upset stomach, slow intestinal gas, stop stomach pain, stop diarrhea and as a natural remedy for cramps.

It’s also used for conditions of the heart and blood vessels — including to improve poor circulation, reverse excessive blood clotting, lower high cholesterol and prevent heart disease.

When consumed, cayenne pepper also may have the power to relieve a toothache, seasickness, alcoholism, malaria and fever. It’s also used to help people who have difficulty swallowing. When applied topically, cayenne pepper benefits the skin, too.

Currently, it’s being studied to test its ability to reduce pain sensations when applied to the skin, and research indicates that it would be effective as a remedy for headaches (including migraines), potential solution for osteoarthritis and other painful conditions.

Many of these cayenne pepper benefits are possible because of the plant’s active compound capsaicin. This molecule works by binding to a vanilloid receptor known as TRPV1, which triggers a mild inflammatory reaction that’s meant to repair injured cells.

1. Helps Digestion

One of the major cayenne pepper benefits is the positive effect it has on the digestive system.

Cayenne pepper helps produce saliva, which is important for excellent digestion as well as preventing bad breath. Research suggests that consuming cayenne pepper stimulates our salivary glands, which is needed to begin the digestive process.

Cayenne pepper also stimulates the flow of enzyme production, which is essential for the digestive system to work properly. It also stimulates gastric juices that aid the body’s ability to metabolize food and toxins.

2. Relieves Migraine Pain

Researchers suggest that cayenne pepper, due to its spice, is able to stimulate a pain response in a different part of the body. Once this happens, the brain puts its attention on that new site and no longer concentrates on the pain in the head, which causes the migraine headache.

After this initial pain reaction from the cayenne pepper, the nerve fibers have a depleted substance P, or pain chemical, and the sensation of pain is lessened.

With cayenne compounds, you’re basically tricking your body to “feel pain” somewhere else, so the head is no longer the main focus for pain chemicals.

3. Helps Prevent Blood Clots

Blood clots are blockages in your arteries and blood vessels that limit blood flow through your circulatory system.

Cayenne encourages fibrinolytic activity and helps prevent blood clots. This is also the reason why cayenne pepper may be effective in helping prevent heart attacks.

Studies indicate that the capsaicin in cayenne pepper helps to clear away artery-narrowing lipid deposits and dilates arteries and blood vessels to clear away clots.

4. Provides Detox Support

Cayenne pepper benefits include its ability to stimulate circulation and eliminate acidity.

According to research published in Critical Reviews in Food Science and Nutrition, cayenne pepper restores the circulatory system by opening the capillaries and regulating blood sugar. It also helps the digestive system that moves bacteria and toxins out of the body.

Research conducted in the Netherlands suggests that cayenne pepper also increases body temperature and boosts your metabolism.

5. Relieves Joint and Nerve Pain

Cayenne power has very powerful pain-relieving properties when applied to the skin. It reduces the amount of substance P, a chemical that carries pain messages to the brain. When there is less substance P, the pain messages no longer reach the brain and you feel relief.

Studies have found that cayenne pepper relieves pain after surgery, such as a mastectomy or an amputation.

It also alleviates pain from nerve damage in the feet or legs from diabetes, lower back injuries, neuropathy, osteoarthritis and rheumatoid arthritis, as well as fibromyalgia symptoms like joint or muscle pain.

6. Supports Weight Loss

A study published in PloS One noted that consuming cayenne pepper for breakfast creates less appetite, so people eat less calories during the day. It’s why cayenne is a common ingredient in many thermogenic weight loss supplements.

It also burns excess fat because it’s a metabolic booster. As one of the key anti-inflammatory foods, cayenne pepper benefits also include weight loss.

Cayenne pepper has the power to soothe inflammation and bloating that comes from allergies, food sensitivities and infections.

7. Works as Anti-Irritant

Cayenne pepper benefits include its anti-irritant properties, making it potentially effective for easing ulcers, upset stomachs, cough and even stopping diarrhea.

The common belief is that cayenne pepper, when consumed in excessive amounts, leads to gastric ulcers because of its irritant and acid-secreting nature. People with ulcers are actually advised to limit or avoid using cayenne pepper. However, investigations carried out in recent years have revealed that chili, or its active principle “capsaicin,” is not the cause for the formation of ulcer symptoms but a benefactor.

Studies have found that cayenne pepper does not stimulate, but inhibits acid secretion, stimulates alkali and mucus secretions and particularly gastric mucosal blood flow, which helps in the prevention and healing of ulcers.

8. May Treat Psoriasis

Psoriasis occurs when skin cells replicate too quickly, and it results in swollen patches under the skin covered with whitish scales on top. The scaly patches are areas of inflammation and excessive skin production.

Two trials showed that 0.025 percent capsaicin (cayenne pepper) cream used topically is effective in treating psoriasis.

The first study showed a significant decrease in scaling and redness during a six-week period in 44 patients with moderate and severe psoriasis.

The second was a double-blind study of 197 patients, which found that psoriasis was treated with the capsaicin cream four times daily for six weeks, with a significant decrease in scaling, thickness, redness and itching.

9. Boosts Metabolism

Cayenne pepper benefits also include its ability to regulate your metabolism, according to a review published in Open Heart.

It has been found to effectively suppress hunger and normalize glucose levels. It also keeps blood pressure levels normalized and helps the body lower LDL cholesterol and triglycerides.

10. Fights Cold and Flu

Cayenne pepper benefits include being full of beta-carotene and antioxidants that support your immune system.

It aids in breaking up and moving congested mucus, and once this nasty mucus leaves the body, the symptoms of the flu or cold will diminish.

Besides helping as a natural remedy for the flu, cayenne pepper also raises your body temperature, which makes you sweat and increases the activity of your immune system. As a vitamin C food, cayenne pepper may also help you to kick that nasty cold.

11. Source of Vitamin A

Vitamin A plays a critical role in maintaining healthy vision, neurological function and healthy skin. It is an antioxidant that reduces inflammation by fighting free radicals.

Studies have repeatedly shown that antioxidants like vitamin A are vital to good health and longevity. They benefit eye health, boost immunity and foster cell growth.

12. Contains Vitamin E

Vitamin E benefits include helping many organs in the body function properly, and it is extremely useful in naturally slowing the aging process.

This important and beneficial vitamin has the power to balance cholesterol, fight free radicals, repair damaged skin, balance hormones, repair damaged skin and hair, improve vision, and increase energy levels … and cayenne pepper is an important provider of vitamin E.

13. May Prevent Allergies

Because cayenne is an anti-inflammatory agent, it has the power to potentially prevent allergies and the symptoms related to allergies. A food allergy, for example, is a measurable response to consuming a specific food.

Food allergies, or intolerances, can be caused by a condition known as leaky gut (intestinal permeability), when proteins and food particles pass through the gut and cause systemic body inflammation.

Leaky gut is like having the gates broken from your intestines to your bloodstream so that toxins, microbes and undigested food particles can now get through. When this happens, it causes inflammation throughout your body, leading to a variety of diseases.

14. Possible Anti-Cancer Agent

Studies suggest that capsaicin may have a role as a natural remedy for cancer, including in the management of prostate cancer.

One study conducted at University of California at Los Angeles School of Medicine found that this important ingredient in cayenne pepper is able to inhibit the growth of cancer cells and prevent the activation of new dangerous formations.

There is also data that suggests cayenne pepper benefits include being effective in helping prevent lung cancer.

15. Antifungal Properties

Cayenne pepper also appears to have the ability to kill fungus and prevent the formation of fungal pathogens. Cayenne pepper was investigated to determine its in vitro antifungal activity, and the results found that it was active against 16 different fungal strains, including Candida.

Candida is a fungus that aids with nutrient absorption and digestion when in proper levels in the body. When it overproduces, however, the typical candida symptoms may appear. These include hormone imbalance, joint pain, digestive problems and a weak immune system.

How to Use

Cayenne peppers are available year-round in supermarkets or health food stores. You can find them in fresh, dried or powdered form.

Because powdered cayenne pepper is sometimes a mix a poorer quality herbs, it’s best to buy cayenne peppers fresh. However, if you are using dried or powered pepper, the health benefits are still awesome.

Just be sure to buy your powder from a trusted company. Go for powders that are authentic and branded products — there are even organic options.

In the store, look for raw, fresh chilis that have a brilliant red color and a healthy stem. Make sure there aren’t any spots, mold or spoiled tips.

The pepper should look wholesome and firm. Once at home, store your peppers inside the refrigerator in a plastic bag. They will stay fresh for about a week.

Dry peppers are also available at the supermarket, especially health food stores. Dry peppers can be stored using airtight containers in a cool and dark place. Dried cayenne peppers can be milled to powder using a hand mill.

Fresh cayenne chili peppers can be used to make spicy drinks, sauce, chutney or can even be used for pickling. Make sure you wash them well first — you want to use any dirt, sand or fungicides.

Here’s a breakdown of some simple ways to use cayenne in your daily health regime:

• Add it to meals: Taking cayenne pepper that is dried or powdered, you can add to meals for a spicy (and healthy) kick. It can be added to meat, pasta, eggs, nuts and veggies — there are a ton of options. Start with a 1/2 teaspoon or so, and then work your way up. Remember that it adds heat and can be too much for people who are spice-sensitive.
• Drink it: If you want a quick fix that will help you to experience these amazing cayenne pepper benefits, an easy way to get it in your body is by taking a cayenne pepper drink by mixing the powder with water and lemon, which is similar to the drink consumed during the cayenne pepper diet, so it will give you the same detoxifying results.
• Take capsules: Cayenne capsules or capsaicin capsules are also available for purchase. When taking cayenne pills, read the label carefully for dosage instructions. It’s best to start with a lower dose to monitor how your body reacts.
• Apply it topically: There are also creams that contain capsaicin, the main component of cayenne pepper, that can be found in most stores. These creams are used to treat skin infections, sore muscles and tension. By rubbing a small amount of cream on the affected area, you will feel the pain and irritation subside. If you are using a cream, make sure to read the directions carefully so you don’t use too much. Also, be sure to wash your hands after applying capsaicin cream because it can cause a burning sensation on your hands. Try washing with vinegar and water for the best results.

Recipes

There are a ton of ways to add cayenne pepper to your diet and take advantage of these awesome benefits. It can be added to spicy foods — meat dishes, nuts and seeds — and even drinks.

Try our Secret Detox Drink Recipe that not only tastes great, but may help you burn fat, lose weight, balance blood sugar levels and get your body healthy. Adding natural detox drinks to your diet can help you improve your quality of life.

Make a delicious sauce using this Roasted Red Pepper Sauce with Chicken Recipe. This dish is very healthy, delicious, fast and easy to make. With just one-quarter teaspoon, you are getting a ton of cayenne pepper benefits, like blood sugar regulation.

Do you enjoy spicy buffalo sauce? You need to try our Buffalo Chicken Tenders Recipe.

This recipe is an all-time favorite. The tenders have all the flavor of conventional wings without the gluten and artificial ingredients. Plus, they’re super easy to make.

Risks, Side Effects and Interactions

Medicinal lotions and creams that contain capsicum extract are known to be safe for most adults when applied to the skin and consumed. The active chemical in capsicum, capsaicin, is approved by the U.S. Food and Drug Administration as an over-the-counter product, so it can be sold without a prescription.

When applied topically, cayenne pepper side effects may include skin irritation, burning and itching. It can also be extremely irritating to the eyes, nose and throat, so be careful when using cayenne pepper on sensitive skin or around the eyes.

When consumed in moderate doses, side effects can include upset stomach and irritation, sweating, flushing, and runny nose.

Because cayenne pepper may increase bleeding during and after surgery, it’s best to stop using cayenne pepper as a natural medication at least two weeks before a scheduled surgery.

Medications that slow blood clotting, such as anticoagulant and antiplatelet drugs, interact with cayenne pepper and should be avoided if you are using cayenne pepper as a natural health remedy.

Some medications that slow blood clotting include:

• aspirin
• clopidogrel
• diclofenac
• ibuprofen
• naproxen
• warfarin

Capsicum can also increase how much theophylline — a bronchodilator that can treat asthma and other lung problems — the body can absorb. Therefore, taking capsicum alongside theophylline might increase the effects and side effects of theophylline.

It’s wise not to use cayenne pepper on children under the age of 2. It can be irritating and may lead to a negative reaction, especially on the skin.

Final Thoughts

• Cayenne is a shrub that grows long pods called chili peppers. The peppers’ active ingredient, capsaicin, is valued for its therapeutic effects.
• Cayenne pepper is consumed in whole and powder forms for its health benefits. You’ll find capsaicin supplements or topical creams online or in health food stores.
• Some of the most well-known cayenne pepper benefits include its ability to help aid digestion, relieve migraines, prevent blood clots, promote detoxification, relieve pain, support weight loss and boost metabolism.

The post Cayenne Pepper Benefits Your Gut, Heart and More appeared first on Dr. Axe.

If you’re looking to cleanse your liver and improve your overall health, there’s one herb that stands out above the rest. I’m talking about bupleurum, a revered natural remedy of Traditional Chinese Medicine (TCM) highly valued for its detoxification abilities for more than 2,000 years.

In the TCM model of health and disease, the free flow of qi and blood is the requirement for health, and the obstructed flow of qi and blood — or a qi deficiency — is a cause of disease. This ancient herb is said to disperse qi and clear heat from the liver system.

In addition, this herb holds within its roots potent anti-inflammatory properties and has been used historically to treat liver disorders of all kinds, such as cirrhosis. Herbal formulas like Xiao Chai Hu Tang (Sho-saiko-to), which contain bupleurum as a key ingredient (16 percent to be exact), have been found to be effective in treating hepatitis and liver cancers.

If that’s not impressive enough, in vitro studies have also shown that this herb has antiviral, hepatoprotective, anti-inflammatory, antiproliferative (can stop the spread of cancerous cells) and chemopreventive (stops or keep cancer from developing) properties.

It might not be as well-known as many other herbs, but bupleurem certainly has some impressive history and studies to back up its usage. Read on to learn all about this dynamic herbal remedy.

What Is Bupleurum?

Bupleurum (Bupleurum chinense, Bupleurum americanum or Bupleurum falcatum) is a member of the Apiaceae family. It’s an ornamental plant with delicate greenish-yellow flowers and sickle-shaped leaves that resemble dill or fennel. Small clusters of greenish-yellow flowers that grace the plant during blooming season are then followed by small, cylindrical fruit.

The roots of this perennial plant are bright yellow and bitter, and the roots are what are commonly used as medicine.

The American species (Bupleurum americanum) can be found in Southwestern Montana and Northwestern Idaho while Bupleurum chinense is an herb native to East Asia and central Europe.

Some common names of of this herb include chai hu, hare’s ear root, thorowax root and saiko. The active ingredients in bupleurum root include saponins and plant sterols.

Interesting Facts

• Bupleurum has been a staple of TCM for over 2,000 years.
• In Traditional Chinese Medicine texts, it is referred to as “chai hu.”
• The Chinese name for it, chai hu, means “kindling of the barbarians.” The origin of this name is unclear.
• Its use for assisting with the proper flow of qi throughout the body most likely predates written records.
• The plants resemble dill and fennel.
• The roots of the plant are used in herbal medicine.
• Bupleurum is a primary component in a Chinese patent medicine called “Xia Yao San” or “Xia Yao Wan.” Another name for the formula is “Free and Easy Wanderer,” a reference to the Taoist concept of being able to “go with the flow.”
• Bupleurum is also a staple remedy in Japanese Kampo medicine, specifically in the formula Sho-saiko-to, which is mainly used to address liver concerns. Japanese Kampo medicine is based on Traditional Chinese Medicine but adapted to Japanese culture.
• Bupleurum makes up 16 percent of the formula for Sho-saiko-to.
• Chai hu shu gan wan is another TCM herbal formula that includes bupleurum and is used to treat issues like PMS, emotional stress and depression, which are associated with liver qi stagnation in TCM.
• Florists commonly use the flowers for wedding bouquets.

Health Benefits

1. Supports General Liver Function and Detoxification

The liver is the largest internal organ in our bodies and is responsible for many vital tasks, including getting rid of and neutralizing all kinds of toxins. The liver also makes bile, which helps the body absorb and properly utilize fats and fat-soluble vitamins.

Keeping the liver working as it should is key to anyone and everyone’s good health. There are many habits and environmental factors that take a toll on the liver, including drinking alcohol, eating processed foods, taking certain medications and pollution.

This herb is best known for its ability to detoxify the liver and improve overall liver health. It’s definitely one of the top powerful herbal remedies for liver function, which includes properly converting nutrients and removing hazardous toxins.

2. Prevents and Treats Cirrhosis and Liver Cancer

Cirrhosis is a slowly progressing disease of the liver in which healthy liver tissue is replaced with scar tissue that blocks blood and bile flow through the liver and keeps it from working properly. The most common causes of cirrhosis are excessive alcohol consumption as well as chronic infection with the hepatitis C virus. If the disease is severe enough, it can be fatal.

Sho-saiko-to, or Xiao Chai Hu Tang, is a Japanese medicine that includes bupleurum. Laboratory and animal studies suggest that Sho-saiko-to has a protective effect on the liver.

One study showed that this herbal formula helped prevent the development of hepatocellular carcinomas (liver cancer) in patients who already have cirrhosis. This is huge when you consider that the incidence of liver cancer is extremely high in cirrhosis patients.

3. Boosts Adrenal Gland Function

Bupleurum has been used in combination with licorice and panax ginseng to aid and stimulate adrenal gland function. This has been especially helpful for patients with a history of long-term use of corticosteroid drugs, which take a major toll on adrenal health.

By aiding the adrenal glands, bupleurum can help harmonize the body and improve energy levels by combatting adrenal insufficiency.

4. May Help Relieve Epilepsy Episodes

Another surprising yet awesome finding is bupleurum’s potential to help epilepsy sufferers. Epilepsy is disorder in which nerve cell activity in the brain is disturbed, causing seizures.

Bupleurum is included in two similar Chinese herbal formulas, Sho-saiko-to and Saiko-keishi-to, which contain the same herbs but in different ratios. Other ingredients in these two formulas include cassia bark, ginger root, peony root, pinellia root, jujube fruit, Asian ginseng root, Asian skullcap root and licorice root.

Preliminary trials have demonstrated that both herbal formulas could offer relief to epilepsy patients. The trials also showed that there were zero negative interactions with a variety of anticonvulsant drugs already being taken by the subjects at the time of the study.

5. Fights Ovarian Cancer

The goal of one 2015 study conducted by the Department of Traditional Chinese Medicine at the Military General Hospital of Beijing PLA in China was to  evaluate the anticancer, apoptotic and antioxidant properties of Bupleurum chinense root extract against human epithelial ovarian cancer cells in vitro. The results showed that the extract was able to induce impressively strong and dose-dependent cancer-killing effects on ovarian cancer cells. The extract also showed its ability to encouraged cancer cell shrinkage.

Overall, the anticancer effects of the extract were attributed to its ability to foster the programmed cell death of cancer cells, DNA fragmentation (a characteristic of apoptosis or programmed cell death) and a disruption of energy metabolism of cancer cells. Given its results in fighting ovarian and liver cancers, this herb holds the potential to be a tremendous natural cancer treatment.

6. Helps Treat Depression Due to PMS or Menopause

Many people today take mood-stabilizing drugs for their anxiety or depression. Most of these are selective serotonin re-uptake inhibiters. These drugs don’t come without their own very concerning side effects so it’s always worthwhile to look into the possibility of natural remedies.

Traditional Chinese Medicine believes that liver qi stagnation is the central cause of depression. Practitioners of TCM often recommend Chai hu shu gan san, an herbal formula that includes bupleurum, for stagnation of liver qi (energy that flows in the body). Chai hu shu gan san has been found to be especially effective when it’s used to treat the depression that can often occur during premenstrual syndrome (PMS) as well as menopause.

Risks and Side Effects

There is no conclusive report yet on the possible side effects and contraindications associated with the use of bupleurum. Some reported side effects include increased bowel movements, intestinal gas and drowsiness. When taken in combination with other herbs, it has caused serious lung and breathing problems for some users.

Avoid this herb if you’re pregnant or nursing. It’s also not recommended if you have a bleeding disorder, diabetes or an autoimmune disease.

Stop taking this herb at least two weeks before undergoing surgery because it can increase your risk of bleeding.

Since bupleurum can increase immune system activity, it might decrease the effectiveness of immunosuppressant drugs. Speak with your doctor before taking this herb or any others if you currently take an immunosuppressant or any other medications, or if you have any ongoing health concerns.

How to Find and Use

You can find supplemental forms of bupleurum by itself in pill or liquid form at your local health store or online. Less common and a bit pricey — yet still an option — you can buy bupleurum as a tea. The tea is naturally caffeine-free.

Some Asian markets also sell dried bupleurum root, which you can use to make tea. Simply combine one teaspoon of bupleurum with one cup boiling water, and let it brew for 10 minutes before drinking.

Bupleurum is also a part of many liver formulas like bupleurum liver cleanse, which includes bupleurum as well as milk thistle seed and dandelion root, among other herbs.

Bupleurum is a primary component in a TCM remedy called “Xia Yao San” or “Xia Yao Wan.” It is also a staple remedy in Japanese Kampo medicine, specifically in the formula Sho-saiko-to, which is used to treat several chronic liver disease, including hepatitis.

It’s also used in Chai hu shu gan wan, another well-respected and commonly used TCM herbal formula that’s often used to treat depression due to PMS or menopause.

There is not a standard dose of bupleurum. The appropriate dose depends on the bupleurum you choose and your overall health. Speak to a health care provider if you are unsure about dosage.

Final Thoughts

• Bupleurum is a revered natural remedy in Traditional Chinese Medicine that promotes the free flow of qi and blood.
• This herb has been shown to help improve general liver function and detoxification, prevent and treat cirrhosis and liver cancer, boost adrenal gland function, relieve epilepsy episodes, fight ovarian cancer, and treat depression due to PMS or menopause.
• You can buy bupleurum in pill or liquid form, and you can buy or make bupleurum tea.

The post Bupleurum: The Detoxifying Ancient Herb that Boosts Liver Health appeared first on Dr. Axe.

Ginseng has been used in Asia and North America for centuries. Many use it to improve thinking, concentration, memory and physical endurance.

It’s also utilized to help with depression, anxiety and as a chronic fatigue natural treatment. This well-known herb is known to boost the immune system, fight infections and help men with erectile dysfunction.

Native Americans once used the root as a stimulant and headache remedy, as well as a treatment for infertility, fever and indigestion.

How many of these ginseng benefits are backed up by studies? And if so, what are the recommendations for ginseng uses? Time to find out.

What Is Ginseng?

Ginseng was originally used as an herbal medicine in ancient China. There are even written records about its properties dating back to about 100 A.D.

By the 16th century, it was so popular that control over the ginseng fields became an issue. Today, it is marketed in over 35 countries. By the year 2027, the global market is expected to reach $12.6 billion according to projections.

The unique and beneficial compounds of the Panax species are called ginsenosides, and they’re currently under clinical research to investigate their potential for medical use. Both Asian and American ginseng contain ginsenosides, but they include different types in different amounts.

Research has varied, and some experts aren’t yet convinced that there’s enough data to label the medical capabilities of ginseng — but for centuries people have believed in its beneficial compounds and results.

Types

There are 11 species of ginseng, all belonging to the genus Panax of the family Araliaceae. The botanical name Panax means “all heal” in Greek.

The name “ginseng” is used to refer to both American ginseng (Panax quinquefolius) and Asian or Korean ginseng (Panax ginseng). The true ginseng plant belongs only to the Panax genus, so other species, such as Siberian ginseng and crown prince ginseng, have distinctively different functions.

While the Panax family (Asian and American) varieties are the only “true” types of ginseng due to their high levels of the active ingredient ginsenosides, there are other adaptogenic herbs that have similar properties and are also known as relatives to ginseng.

Here’s a rundown of the different types of ginseng out there:

1. Asian Ginseng

Panax ginseng, also known as red ginseng and Korean ginseng, is the classic and original that has been renown for thousands of years. It is often used in Traditional Chinese Medicine for those who are struggling with low qi, coldness and a yang deficiency, which can display as fatigue. This form can also help with weakness, exhaustion, type 2 diabetes, erectile dysfunction and poor memory.

2. American Ginseng

Panax quinquefolius grows throughout the northern regions of North America, including New York, Pennsylvania, Wisconsin and Ontario, Canada. It has been shown to fight depression, balance blood sugar, support digestive distress caused by anxiety, improve focus and boost the immune system. In comparison, the American variety is more mild than the Asian type but still very therapeutic and usually used to treat yin deficiency instead of yang deficiency.

3. Siberian Ginseng

Eleutherococcus senticosus grows wild in Russia and Asia. Also known as just eleuthero, it contains high levels of eleutherosides, which have very similar advantages to ginsenosides found in panax species of ginseng. Studies indicate that Siberian ginseng may increase VO2 max to optimize cardiovascular endurance, improve fatigue and support immunity.

4. Indian Ginseng

Withania somnifera, also known as ashwagandha, is a renowned herb in Ayurveda for enhancing longevity. It has some similar features to classic ginseng but also has many differences. It can be taken more on a long-term basis and has been shown to help improve thyroid hormone levels (TSH, T3 and T4), relieve anxiety, balance cortisol, improve cholesterol, regulate blood sugar and improve fitness levels.

5. Brazilian Ginseng

Pfaffia paniculata, also known as suma root, grows throughout the rain forests of South America and means “for everything” in Portuguese because of its diverse benefits. Suma root contains ecdysterone, which appears to support healthy levels of testosterone in men and women and may also support muscular health, reduce inflammation, fight cancer, improve sexual performance and boost endurance.

Benefits

Ginseng contains various pharmacological components, including a series of tetracyclic triterpenoid saponins (ginsenosides), polyacetylenes, polyphenolic compounds and acidic polysaccharides. Due to the presence of these plant compounds, it has the following benefits:

1. Improves Mood and Reduces Stress

A controlled study done at the Brain Performance and Nutrition Research Centre in the United Kingdom involved 30 volunteers who were given three rounds of treatments of ginseng and placebo. The study was done to gather data about ginseng’s ability to improve mood and mental function.

The results found that 200 milligrams of ginseng for eight days slowed the fall in mood but also delayed the participants’ response to mental arithmetic. The 400-milligram dose improved calmness and mental arithmetic for the duration of the eight-day treatment.

Another study done at the Division of Pharmacology at the Central Drug Research Institute tested the effects of Panax ginseng on rats with chronic stress and found that it “has significant anti-stress properties and can be used for the treatment of stress-induced disorders.” The 100-milligram dose of Panax reduced the ulcer index, adrenal gland weight and plasma glucose levels — making it a powerful medicinal options for chronic stress and a great way to deal with ulcers and adrenal fatigue.

2. Improves Brain Function

Ginseng stimulates brain cells and improves concentration and cognitive activities. Evidence shows that taking Panax ginseng root daily for 12 weeks can improve mental performance in people with Alzheimer’s disease.

One study done at the Department of Neurology at the Clinical Research Institute in South Korea investigated the effectiveness of ginseng on the cognitive performance of patients with Alzheimer’s disease. After ginseng treatment, the participants showed improvements, and this upscale trend continued for three months.

After discontinuing the treatment, the improvements declined to the levels of the control group.

This suggests ginseng may work to improve Alzheimer’s symptoms and support cognitive health. Although more research on this topic is needed, one preliminary study found that a combination of American ginseng and ginkgo biloba may benefit patients with ADHD.

The study involving children ages 6–12 with ADHD symptoms showed that using a combination of omega-3 supplements and Korean red ginseng improved ADHD symptoms and cognitive function in children, including attention, memory and executive function.

3. Has Anti-Inflammatory Properties

An interesting study done in Korea measured the beneficial effects of Korean red ginseng on children after chemotherapy or stem cell transplantation for advanced cancer. The study included 19 patients who received 60 milligrams of Korean red ginseng daily for one year.

Blood samples were collected every six months, and as a result of the treatment, the cytokines, or small proteins that are responsible for sending signals to the brain and regulating cell growth, decreased rapidly. It was a significant difference from the control group.

This study suggests that Korean red ginseng has a stabilizing effect of the inflammatory cytokines in children with cancer after chemotherapy.

A 2011 study published in the American Journal of Chinese Medicine done on rats also measured the impact that Korean red ginseng has on inflammatory cytokines. After giving rats 100 milligrams of Korean red ginseng extract for seven days, it proved to significantly reduce the extent of inflammation, and it improved the damage that was already done to the brain.

Another animal study measured the herb’s anti-inflammatory effects.

Korean red ginseng was tested for its anti-allergic properties on 40 mice with allergic rhinitis, a common upper airway inflammatory disease typically seen in children and adults. The most frequent symptoms include congestion, nasal itching and sneezing.

At the end of the trial, the Korean red ginseng reduced the nasal allergic inflammatory reaction in the mice, showcasing the herb’s place among the best anti-inflammatory foods.

4. May Help with Weight Loss

Another surprising ginseng benefit is its ability to work as a natural appetite suppressant. It also boosts your metabolism and helps the body burn fat at a faster rate.

A study done at the Tang Center for Herbal Medicine Research in Chicago measured the anti-diabetic and anti-obesity effects of Panax ginseng berry in adult mice. The mice were injected with 150 milligrams of ginseng berry extract per kilogram of body weight for 12 days.

By day five, the mice taking the extract had significantly lower fasting blood glucose levels. After day 12, the glucose tolerance in the mice increased, and overall blood glucose levels decreased by 53 percent.

The treated mice showed weight loss, too, starting at 51 grams and ending the treatment at 45 grams.

A similar study done in 2009 found that Panax ginseng plays a vital role in the anti-obesity effect in mice. This suggests the clinical importance of improving the management of obesity and related metabolic syndromes with this herb.

5. Treats Sexual Dysfunction

Taking powdered Korean red ginseng seems to improve sexual dysfunction and erectile dysfunction in men. A 2008 systematic review included 28 randomized clinical studies that evaluated the effectiveness of red ginseng for treating erectile dysfunction.

The review provided suggestive evidence for the use of the herb, but researchers believe that more rigorous studies are necessary in order to draw definitive conclusions.

Of the 28 reviewed studies, six reported an improvement of erectile function when using red ginseng compared with placebo control. Four studies tested the effects of red ginseng for sexual function using questionnaires compared with placebo, and all trials reported positive effects.

Research done in 2002 at the Department of Physiology at Southern Illinois University’s School of Medicine indicates that ginseng’s ginsenoside components facilitate penile erections by directly inducing the vasodilatation and relaxation of the erectile tissue. It’s the release of nitric oxide from endothelial cells and perivascular nerves that directly affects the erectile tissue.

The university’s research also indicates that ginseng affects the central nervous system and significantly alters the activity in the brain that facilitates hormonal behavior and secretion.

6. May Improve Lung Function

Ginseng treatment has decreased lung bacteria, and studies involving rats have shown that it can stop the growth of cystic fibrosis, a common lung infection. In one 1997 study, rats were given ginseng injections, and after two weeks, the treated group showed a significantly improved bacterial clearance from the lungs.

Research also shows another ginseng benefit is its ability to treat a lung disease called chronic obstructive pulmonary disease (COPD), which is characterized as chronically poor airflow that typically worsens over time. According to the research, taking Panax by mouth seems to improve lung function and some symptoms of COPD.

7. Lowers Blood Sugar Levels

Several studies show that American ginseng lowers blood sugar levels in people with type 2 diabetes, working to improve diabetes symptoms.

One study done at the Human Cognitive Neuroscience Unit in the United Kingdom found that Panax causes a reduction in blood glucose levels one hour after the consumption of glucose, confirming that ginseng possesses glucoregulatory properties.

One of the primary difficulties with  type 2 diabetes is that the body is not responsive enough to insulin. Another study indicates that Korean red ginseng improves insulin sensitivity, further explaining the herb’s ability to help lower blood sugar levels and aid those struggling with type 2 diabetes.

8. May Help Fight Cancer

Research has shown that ginseng possesses powerful anticancer properties because of its ability to inhibit tumor growth. Although more research is needed on this subject, reports conclude that the improvements in cell immunity involving T cells and NK cells (natural killer cells) — along with other mechanisms such as oxidative stress, apoptosis and angiogenesis — give this herb its anticancer properties.

Scientific reviews state that ginseng mitigates cancer through anti-inflammatory, antioxidant and apoptotic mechanisms to influence gene expression and stop tumor growth.

This shows this herb may work as a natural cancer preventer. A number of studies have focused on ginseng’s particular effect on colorectal cancer as about one in 21 people in the U.S. will get colorectal cancer during his or her lifetime.

Researchers treated human colorectal cancer cells with steamed ginseng berry extract and found the anti-proliferation effects were 98 percent for HCT-116 and 99 percent for SW-480 cells. When researchers tested steamed American ginseng root, they found results comparable to that of the steamed berry extract.

9. Boosts the Immune System

Another well-researched ginseng benefit is its ability to boost the immune system — helping the body fight off infection and disease. The roots, stems and leaves have been used for maintaining immune homeostasis and enhancing resistance to illness or infection.

Several clinical studies have shown that American ginseng improves the performance of cells that play a role in immunity. It regulates each type of immune cell, including macrophages, natural killer cells, dendritic cells, T cells and B cells.

Ginseng extracts produce antimicrobial compounds that work as a defense mechanism against bacterial and viral infections. Studies show that its polyacetylene compounds are effective against bacterial infections.

Research involving mice showed that ginseng decreased the number of bacteria present in the spleens, kidney and blood. Ginseng extracts also protected mice from septic death due to inflammation.

Reports show that this herb also has inhibitory effects on the growth of many viruses, including influenza, HIV and rotavirus.

10. Relieve Menopause Symptoms

Pesky symptoms, such as hot flashes, night sweats, mood swings, irritability, anxiety, depressive symptoms, vaginal dryness, decreased sex drive, weight gain, insomnia and thinning hair, tend to accompany menopause. Some evidence suggests that ginseng can help decrease the severity and occurrence of these symptoms as part of a natural menopause treatment plan. It’s one of the most recommended menopause supplements.

A systematic review of randomized clinical trials found that in three different trials Korean red ginseng had the efficacy to boost sexual arousal in menopausal women, increase well-being and general health while decreasing depressive symptoms, and better improve menopause symptoms on the Kupperman index and Menopausal Rating Scale compared to the placebo group. A fourth study found no significant difference in the frequency of hot flashes between the ginseng and placebo group.

How to Add to Diet

Ginseng products are made from the root and the offshoots that are called root hairs. You can find the herb in dried, powdered, capsule and tablet forms.

It is also available in a number of combination formulas. However, be aware that Panax ginseng products aren’t always what they claim. The contents of products labeled as containing Panax can vary greatly, and some may contain little or no Panax.

Be sure to read the ingredient labels carefully, and always purchase products from a reputable and reliable company. When buying Asian ginseng, look for Korean, red or Panax ginseng. When buying the American variety, look for Panax quinquefolius.

Proper dosing is an important factor for ginseng use. The following ginseng doses have been studied in scientific research:

• For type 2 diabetes, the usual effective dose seems to be 200 milligrams daily.
• For erectile dysfunction, 900 milligrams of Panax three times daily is what researchers have found useful.
• For premature ejaculation, apply SS-Cream, containing Panax and other ingredients, to the penis one hour before intercourse, and wash off before intercourse.
• For stress, tension or fatigue, take 1 gram daily or 500 milligrams twice daily.

Ginseng Tea

Want to add ginseng to your daily diet? Try making your own ginseng tea.

In China, people have been drinking ginseng tea for 5,000 years. In Chinese herbal medicine, practitioners recommend that adults over 40 drink one cup every day.

Ginseng tea, just like ginseng supplements and extracts, is used to improve your mental power and memory. When making the tea, first choose the type of ginseng you want to use: American (which is better during hotter months) or Korean (better during colder months).

You can buy ginseng tea bags from your local food store, but making it yourself from the root of the plant is the most beneficial form.

• You can use the fresh root, but this may be hard to find, so using the powered or dried root works too.
• Start by peeling the root if you are using it.
• Take one tablespoon of root shavings or the powdered root, and put it into a metal tea ball or filter.
• Bring water to a boil, and then turn it off — letting the water cool for 2–3 minutes.
• Pour the water into a tea cup, and sink the tea ball or filter into the cup. Let it steep for 5 minutes or longer.
• After drinking the tea, you can even eat the shavings to optimize the effects.

Risks, Side Effects and Interactions

The side effects from ginseng are generally mild in healthy adults. It can act as a stimulant in some people, so it may cause nervousness and insomnia (especially in large doses).

Long-term use or high doses may cause headaches, dizziness and stomachaches. Women who use it regularly may experience menstrual changes and vaginal bleeding, and there have also been some reports of allergic reactions to the herb.

Given the lack of evidence about its safety, ginseng is not recommended for children or women who are pregnant or breastfeeding.

This herb may affect blood sugar levels, so people taking drugs for diabetes shouldn’t use it without talking to their health care providers first. It can interact with warfarin coumadin and some medicines for depression.

Caffeine may amplify its stimulant effects as well.

There is some concern that Panax increases symptoms of autoimmune diseases, such as MS, lupus and rheumatoid arthritis, so patients with those conditions should consult with their doctors before and while taking this supplement. It may also interfere with blood clotting and shouldn’t be taken by those with bleeding conditions.

People who have had organ transplants may not want to take it because it could increase the risk of organ rejection.

Ginseng may interact with female hormone-sensitive illnesses, such as breast cancer, uterine cancer, ovarian cancer, endometriosis and uterine fibroids, because it has estrogen-like effects.

It also may interact with the following medications:

• Medications for diabetes
• Blood-thinning medications (including warfarin coumadin)
• Antidepressants
• Antipsychotic medications
• Stimulants
• Morphine

Research shows that excessive use can lead to ginseng abuse syndrome, which has been associated with:

• affective disorder
• allergy
• cardiovascular and renal toxicity
• genital organ bleeding
• gynecomastia
• hepatotoxicity
• high blood pressure
• reproductive toxicity

To avoid side effects from this herb, some experts suggest not taking it for more than three to six months at a time. If need be, your doctor may recommend that you take a break and then begin to take it again for a few weeks or months.

Conclusion

• Ginseng is a plant that was originally used as an herbal medicine in ancient China. Today, it’s marketed in over 35 countries, and sales exceed $2 billion, half coming from South Korea.
•  The true plant belongs only to the Panax genus, so other species, such as Siberian and crown prince, have distinctively different functions.
• This herb contains various pharmacological components, including a series of tetracyclic triterpenoid saponins (ginsenosides), polyacetylenes, polyphenolic compounds and acidic polysaccharides. It’s known for its ability to boost mood, support the immune system and cognitive health, reduce inflammation, and more.
• You can find herbal medicines like this in several forms, including powder, capsules and tea. Be careful with dosage when using the plant, as excessive use can lead to adverse effects, including vaginal bleeding, high blood pressure and altered blood sugar levels.

The post 10 Ginseng Benefits, Including Brain Function, Blood Sugar & Menopause appeared first on Dr. Axe.

Edible flowers are often used as a colorful garnish for your plate, but these beauties have been used in traditional medicine for their nutritional value as well. In fact, edible flowers like lavender, dandelion and hibiscus have been consumed for thousands of years and serve as natural remedies for a range of health concerns.

When it comes to edible food parts, florets are commonly jam-packed with health-promoting, anti-aging antioxidants that support overall health.

Top 12 Edible Flowers

Who knew that so many of the flowers growing in your gardens and meadows are actually edible and provide health benefits. Here’s a guide to the top edible flowers and their beneficial properties:

1. Lavender

Lavender flowers have a flavor with pleasant citrus notes. They can be added to baked goods, teas, sorbets and more.

The benefits of lavender oil are well-known and include its ability to ease anxiety and promote better sleep aromatically.

Although the benefits of consuming its flowers are minimal, research suggests that lavender tea may help reduce depression and anxiety. Lavender flowers are also used to aid digestive complaints, like gas and nausea.

2. Calendula

Calendula is an edible flower that’s been used for ornamental and culinary purposes for centuries. It’s an antiviral herb that possesses anti-inflammatory capabilities with its powerful flavonoids.

Research indicates that the antioxidants in calendula protect the body from free radical damage and pro-inflammatory compounds like cytokines. The edible flower also contains linoleic acid, which serves as a powerful anti-inflammatory agent.

3. Hibiscus

Hibiscus is a flower with a deep red color that’s often used to make tea. Traditional hibiscus tea is made from the flower’s dried parts, including the calyx, which is the flower’s protective layer.

A 2018 review on the plant’s therapeutic uses shows that hibiscus is utilized to support healthy blood pressure and cholesterol levels. It also serves as an antioxidant because of the anthocyanins and polysaccharides present in the flower.

4. Fennel

The entire fennel plant is edible, including its feathery leaves and florets. It’s a celery-like winter vegetable that has a distinguishable licorice-like taste.

Like many edible plants, it’s rich in antioxidants that help reduce free radical damage and early aging.

A study published in the Journal of the Science of Food and Agriculture found that the plant’s total phenolic amount increased from leaves to florets, reaching its highest value as early florets.

Perhaps fennel’s most well-known benefit is its ability to aid digestion. Chewing on the seeds of the plant can help stimulate digestive juices, and the stalk is high in fiber.

5. Dandelion

Dandelions are often viewed as weeds, but they feature an impressive nutrition profile. The plant is from the daisy family, and it has a yellow-orange floret.

Mature dandelion flowers become white balls that contain seeds and fine hairs. Both the flowers and dandelion greens are edible and contain high levels of vitamin A, which has been proven to promote eye health, immune support and skin health.

Dandelion greens and flowers are often used to make tea or added to sauces, dips, salads, pasta dishes and more.

6. Chamomile

Chamomile has been used as a medicinal herb to promote longevity. The flowers are often used to make tea, which have been found to help reduce inflammation, promote relaxation and better sleep, ease menstrual pain, and relieve congestion.

Chamomile flowers are packed with protective antioxidants and available in potent forms, like dry powders and extracts. Perhaps the easiest way to experience chamomile benefits is to sip tea and enjoy the calming effects.

7. Chrysanthemum

Chrysanthemum, also known as mum, is a perennial herb that’s used in folk medicine to treat headaches, insomnia and bone disorders. These flowers have a high content of anthocyanins, which are powerful antioxidants that have been found to promote anti-inflammatory mechanisms.

In Chinese medicine, chrysanthemum is known for its sedative properties and helps facilitate relaxation. The edible flower is also used to promote detoxification and boost energy levels, and it’s often consumed as chrysanthemum tea.

8. Nasturtium

Nasturtium is a plant that has been used for centuries in traditional medicine practices in places like South Africa. The plant’s flowers come in a wide variety of colors, including reds, oranges and yellows.

Every part of the plant is edible, and it contains vitamin C, vitamin A and antioxidants like lutein.

The flowers are consumed to boost eye and skin health by fighting free radical damage. Nasturtium extracts are valued for their antibacterial effects and possess natural antibiotic properties.

Nasturtium flowers can also be used to make pesto or added to salads, providing a mild, peppery flavor.

9. Sage Flower

Sage is a perennial shrub that makes edible purplish-blue or white flowers. The flowers commonly used to make tea or as a garnish.

In folk medicine, sage is used for gout, inflammation, diarrhea and ulcers. Research indicates that it may help relieve heartburn and even boost cognitive health.

10. Marigold

Marigolds are brightly orange-colored edible flowers that are used to make herbal teas, ointments and tinctures. The flowers have soothing properties when applied topically and are often used to relieve sunburn, bites, warts and dry skin.

Marigold tea has anti-inflammatory effects and is rich in antioxidants. Studies highlight that its components also have antiseptic properties and are sometimes applied to infected areas to act as a natural antibiotic.

11. Violets

Violets are known as wildflowers, and they grow throughout the United States. These blue beauties are actually edible and contain high amounts of vitamins C and A.

The edible flowers are often used to make teas and syrups, added to baked goods, and used as a garnish in soups and salads.

Research suggests that the cyclotides in violets have antifungal properties and serve as a natural defense system for the plants and people who consume them.

One word of caution, however. You don’t want to eat yellow violets, as they can cause GI issues.

12. Marjoram

Marjoram is a perennial herb that’s been used to make teas for centuries. It has a similar flavor to oregano but is more mild and sweeter.

The flowers and leaves of the plant are edible and can help aid digestion by stimulating the salivary glands.

Drinking marjoram tea is a common natural remedy for easing constipation, diarrhea, cramps and gassiness. Research suggests that its antioxidants and chemical constituents possess anti-inflammatory and gastroprotective effects.

Other edible flowers include:

• squash blossoms
• rose
• pansy
• thyme
• mint
• arugula
• lovage
• borage
• cilantro
• anise hyssop
• butterfly pea flower

How to Use Edible Flowers

The most common way to consume edible flowers is by making tea. Generally, flowers can be steeped in hot water for one hour, or sun tea can be left in a sunny area for about one day. Adding lemon or honey to herbal teas is a great way to add sweetness naturally.

Flowers can also be used as garnishes, added to dips and sauces, or used in baked goods recipes.

You can purchase some edible flowers at health food stores or farmers markets. You can also pick your own edible flowers, but make sure they are indeed safe to consume.

If you’re foraging your own edible flowers or leaves, be sure not to pick from areas that have been sprayed with pesticides or any other types of chemicals.

To clean edible flowers, add them to a bowl of cold water, and then place them on a paper towel to air dry. If you don’t eat them immediately, store them in a damp paper towel within an airtight container. They can be kept in the refrigerator for about a week.

Risks and Side Effects

If you’re eating foraged flowers, be absolutely sure they are edible beforehand. Flowers aren’t safe to eat unless they are grown organically, without the use of pesticides, herbicides or any other chemical spray.

If you are consuming a flower for the first time, start with small amounts to allow for your digestive system to adjust, and be sure you don’t have an adverse reaction. If you are allergic to pollen, be sure that the flower is washed thoroughly.

Don’t eat flowers from plants you buy in a nursery or florist unless they specifically indicate that they don’t use chemical sprays.

Conclusion

• Some of the plants and “weeds” that you have growing in your very own garden are actually safe to consume.
• Edible flowers are an excellent source of nutrients, commonly packed with antioxidants and anti-inflammatory compounds.
• Making teas with florets or adding them to recipes are an excellent ways to take advantage of their health benefits, which include aiding digestion, reducing signs of aging, fighting infections and easing pain.

The post Top 12 Edible Flowers and Their Various Health Benefits appeared first on Dr. Axe.

Milk thistle is a natural herb with antioxidant and anti-inflammatory properties. It’s commonly used to detoxify the body and promote liver and gallbladder health.

Also known by its scientific name, Silybum marianum, milk thistle grows mostly in California, although it can be grown in many other warm climates as well.

As an herb that’s considered a “hepatic, galactagogue, demulcent and cholagogue,” milk thistle is considered one of the most common natural supplements for liver disorders in the U.S. thanks to its many health benefits.

Other benefits include promoting healthy digestive function, increasing bile production, decreasing inflammation and soothing the mucous membranes throughout the body.

What Is Milk Thistle?

The milk thistle plant is a popular herb that has actually been used for over 2,000 years. In fact, Greek physician and botanist Dioscorides was the first to describe milk thistle’s healing properties back in the year 40 A.D.

The plant is native to the Mediterranean region and a member of the Asteraceae plant family, which also includes other plants like sunflowers and daisies.

This healing herb gets its name from the milky-white liquid that runs off of the plant’s leaves when they’re crushed. The actual leaves of the plant also have a spotted white pattern that makes them look as if they’ve been dunked in milk. It’s also known as St. Mary’s thistle, holy thistle and silybum.

Milk thistle is commonly used for everything from weight loss to skin health to promoting breast milk production. However, while there are many different potential benefits, it is most well-known for being a natural liver supporter and is sometimes used to help treat liver diseases such as cirrhosis, jaundice and hepatitis, as well as gallbladder problems.

It’s also often used to increase breast milk production, with one study showing that certain extracts in milk thistle could increase daily milk production by up to 86 percent.

There are a variety of milk thistle products available, and the seeds and leaves of the milk thistle plant can be consumed either in pill, powder, tincture, extract or tea form.

The seeds can actually be eaten completely raw, too, but usually people prefer to take a milk thistle extract or supplement in order to consume a higher dose and see greater results.

Benefits

1. Liver Detoxification and Health

As a liver support and liver aid, milk thistle acts as a powerful liver cleanser by rebuilding liver cells, reducing liver damage and removing toxins from the body that are processed through the liver.

Milk thistle is effective at naturally reversing toxicity in the body, including the harmful effects of alcohol consumption, pesticides in our food supply, heavy metals in our water supply and pollution in the air that we breathe.

The liver is actually our largest internal organ and is responsible for performing a number of essential detoxifying functions. The condition of our blood throughout our whole body is mostly reliant on the health of our liver.

The liver helps remove toxicity and harmful substances from our blood, aids in hormone production, detoxifies the body, releases sugar into the bloodstream in order to give our body steady energy and secretes bile into our small intestine so fat can be absorbed from foods. You can see why liver problems and poor liver function can create so many problems!

Milk thistle has been historically used for a variety of liver diseases, including:

• alcoholic liver disease
• acute and chronic viral hepatitis
• toxin-induced liver diseases

2. May Help Protect Against Cancer

Milk thistle seed is a great source of the antioxidant flavonoid called silymarin, which is actually composed of several other active compounds known as flavolignans.

Silymarin may help reduce the risk for cancer development (including breast cancer) by boosting the immune system, fighting DNA damage and reversing cancerous tumor growth. In addition to blocking breast cancer, test-tube and animal studies show that silmarin may also protect against several other types of cancer as well, including lung cancer and prostate cancer.

In 2007, after reviewing numerous studies involving milk thistle therapeutic treatments, researchers at the University of Minnesota reported, “There is strong preclinical evidence for silymarin’s hepatoprotective and anticarcinogenic effects, including inhibition of cancer cell growth in human prostate, skin, breast, and cervical cells.”

About 50 percent to 70 percent of the silymarin molecules present within milk thistle are the type called silybin, also known as silibinin.

This antioxidant stimulates protein synthesis and changes the outside layer of healthy cells, keeping them protected from damage and mutation. It also inhibits toxins from dwelling in the body, helps with cell renewal, and counteracts the harmful effects of pollutants, chemicals and heavy metals that can cause free radical damage.

Silymarin acts as a cancer protector by blocking the binding of toxins to the cell membrane receptors, according to researchers at the University Magna Graecia Department of Experimental and Clinical Medicine.

3. May Help Lower High Cholesterol

Milk thistle benefits heart health and helps lower high cholesterol levels by reducing inflammation, cleaning the blood and preventing oxidative stress damage within the arteries.

Although more formal research is still needed, preliminary studies show that when silymarin is used in combination with other traditional treatment methods, it can improve levels of total cholesterol, bad LDL cholesterol and triglycerides.

Something important to keep in mind, however, is that existing studies on possible heart benefits of milk thistle have only been done involving people with diabetes, who tend to have high cholesterol levels.

Therefore, at this time, it’s unclear if milk thistle has the same effects in people without diabetes and if it will be used to naturally lower cholesterol levels in the future.

4. May Help Control or Prevent Diabetes

According to the National Institute of Health, there’s some compelling research that shows that taking silymarin, the main chemical found in milk thistle, along with conventional treatments, can help control symptoms of type 2 diabetes by promoting better blood sugar control.

The valuable antioxidants found in milk thistle have been reported in experimental and clinical studies to help decrease blood sugar levels in people with insulin resistance, so it may make sense to add it to a diabetic diet plan.

One 2006 study conducted by the Department of Pharmacology at the Institute of Medicinal Plants found that when diabetic patients were given silymarin extract over a four-month period, their fasting blood sugar and insulin levels improved significantly compared to patients receiving a placebo.

This is likely true because the liver is partially responsible for regulating hormones, including the release of insulin into the bloodstream. Insulin is responsible for managing blood sugar levels in the blood, which is especially important for those with diabetes.

5. May Help Prevent Gallstones

The liver is a major digestive organ, which helps process nutrients and toxins that enter our body through foods, water and air.

Because the liver and other digestive organs, like the gallbladder, pancreas, intestines and kidneys, work closely together to improve liver health, milk thistle is also able to help prevent gallstones and kidney stones.

Although research on this topic is limited, because of milk thistle’s ability to increase bile flow, protect against liver conditions like nonalcoholic fatty liver disease and promote liver detoxification, it may be useful in the prevention of gallstones.

Gallstones are formed when cholesterol and other matter within your bile bind together. This is problematic because they can become more solid and get lodged in the inner lining of your gallbladder.

6. Has Anti-Aging Effects

Thanks to the antioxidant content of milk thistle, the herb may actually help slow the aging process. This applies to both the surface of your skin and your organs, as antioxidants can protect your body from chronic disease.

Milk thistle’s protective qualities of the skin make it great for reducing visible signs of aging, so consuming milk thistle may be an easy way to prevent skin cancer and skin damage, such as acne, dark spots, wrinkles, lines and discoloration.

Although the research on this topic is limited to mostly animal studies, one trial published in Photochemistry and Photobiology found that silymarin protected the skin of mice from UV-induced oxidative stress and helped reduce inflammation.

The silymarin found in milk thistle can also protect against depletion of glutathione, which is a “master antioxidant” that’s extremely useful at helping prevent disease formation.

Glutathione’s biggest role is to help fight oxidative stress that leads to such diseases as cancer, diabetes, heart disease and neurodegenerative diseases like Alzheimer’s disease. It can help prevent damage to important cellular components caused by reactive oxygen species, such as free radicals.

In addition, research on animals shows milk thistle may have the potential to:

• attenuate allergic asthma
• support weight loss
• stave off osteoporosis and support bone health
• improve cognitive health

Milk Thistle Tea

Instead of using a milk thistle supplement, can try consuming it in tea form to maximize the potential health benefits. In fact, many companies make milk thistle tea by steeping the leaves and seeds from the plant.

You can also grow your own milk thistle and make homemade tea if you’re up for harvesting the plants. Each small plant head contains about 190 seeds that can be used in various ways.

If you purchase or grow a milk thistle plant, cut off the entire head and hang the plant upside down for about one week to draw out the seeds.

You can then crush the seeds and steep them, along with the leaves, to make tea, eat them raw or dry them into powder form. Keep the seeds and leaves in the freezer to make them last longer and retain their powerful nutrients.

Supplement Dosage

Because milk thistle is categorized as a supplement rather than a drug, it’s not subject to the same oversight and quality control from the U.S. Food and Drug Administration that standard drugs are.

The amount of active ingredients can vary widely depending on the different preparation methods used and the brand. Currently, there are several different milk thistle tablets, capsules and soft gels available on the market, all of which recommend different doses.

• Although there is no standardized milk thistle dosage at this time, most people do best consuming between 20–300 milligrams daily.
• If you’re taking milk thistle for the liver, the recommended daily intake of milk thistle is 150 milligrams, taken one to three times daily. This is a somewhat high dose that can act as a natural liver detox.
• For ongoing use and liver support, take 50 to 150 milligrams daily.

Look for a high-quality product that’s between 50–150 milligrams of pure milk thistle extract per capsule so you can adjust the amount you are taking depending on your needs.

If you’re wondering what supplement is best, make sure to look for a company that sells a highly potent extract labeled at least 80 percent pure milk thistle extract.

Risks, Side Effects and Interactions

Milk thistle is generally considered safe and well-tolerated, with very few cases of side effects reported.

The most common side effects aren’t serious and include gastrointestinal upset, such as a mild laxative effect. When taken within the recommended dose range, however, it is thought to be effective and mostly free of allergic reactions.

Milk thistle may interact with some medications, including allergy medicines, anti-anxiety drugs and blood thinners, among others. If you are taking any medications, speak with your health care provider to prevent any milk thistle interactions before starting supplementation.

It also has estrogenic effects, meaning that it mimics the effects of estrogen in the body. If you have hormone-sensitive conditions, such as uterine fibroids, endometriosis or ovarian cancer, you should consult with your doctor before starting supplementation.

Also note that antioxidants like those found in milk thistle have been shown to possibly interfere with the efficacy of some cancer chemotherapy drugs by protecting cancer cells from cell death.

Finally, keep in mind that, although many holistic practitioners recommend milk thistle for dogs to help promote liver health, it’s best to talk to your vet before starting supplementation to keep your furry friends safe.

Final Thoughts

• What is milk thistle? This powerful plant is native to the Mediterranean but is used around the world as a natural remedy for a wide variety of different ailments.
• Human, test-tube and animal studies show that it may help promote liver health, protect against cancer, lower cholesterol levels, prevent type 2 diabetes, protect against gallstones and slow signs of aging.
• It can be consumed in tea, tincture, extract, pill or powder form, making it easy to incorporate into your daily diet.
• Dosage recommendations can range, but most advise taking anywhere between 20–300 milligrams daily.
• Although it’s generally safe, you should talk to your doctor before starting supplementation if you are taking any medications or experience side effects like digestive distress.

The post Milk Thistle Benefits for the Liver, Gut & More appeared first on Dr. Axe.

It’s easily harvested and extracted and looks beautiful whether the flowers are in a pot or steeping in a large glass jar. It can be made into a cream, oil, gel, compress, tincture or tea; used in a bath or facial steam; eaten in salads and stews; whipped into toothpastes or mixed into mouthwashes; and is gentle enough for babies and the elderly! What is this plant? It’s calendula/

Calendula is a plant that has been used for centuries for ornamental purposes, as well as culinary, cosmetic and medicinal reasons. Even if you’re not quite sure what it is, you probably are familiar with marigolds. This plant is in the same species as marigolds and often called by the alternative name pot marigold.

Calendula is one of the top herbs and can be taken orally, but more popularly it’s applied topically. This flower has become popular in many natural health products and skin care lines on the market today, used in almost 200 various lotions, shampoos and other products. It has also been known to help with a variety of health issues, is a powerful antioxidant and is among the strongest of antiviral herbs. In addition, it helps health issues ranging from skin inflammation to cramps to even fighting cancer.

What Is Calendula?

Calendula (Calendula officinalis) is an herbaceous plant of the small genus Calendula, in the Asteraceae family. This flowering, annual plant grows naturally around western Europe, southeastern Asia and the Mediterranean.

It’s a common plant in home gardens throughout the world today and easily blooms and thrives wherever it’s planted, and it’s just as easily cultivated to be made into oil, tea and more. The orange-yellow petals of the flowers are used for medicine both externally and internally.

The bright yellow to deep orange flowers give off a slightly honey aroma and are edible, with a bit of spice and bitterness on the palate. The petals are often used in salads or as a dying additive to dishes. These petals contain high levels of antioxidants in the form of carotenoids and flavonoids.

Calendula contains both lutein and beta-carotene, which the body absorbs and converts into vitamin A. It also has fatty acids, with the two dominant fatty acids being calendic and linoleic acids. Additionally, the flower heads are rich in oxygenated oils like monoterpenes and sesquiterpenes.

This herb been used medicinally since at least the 12th century. It was originally called calendula by the Romans, who realized the plant bloomed on the first day of each month (calends). It was a symbol of happiness in Roman gardens and also provided a continuous supply of flowers and tender leaves — so it was used regularly for cooking and medicine.

The flowers are considered sacred in India, where they’re used to adorn statues of deities, as well as used in religious ceremonies in ancient Aztec and Mayan civilizations. They’re also still used during processions on the Day of the Dead in Mexico.

The Germans used it in soups and stews, as well as a saffron substitute in hearty large pot dishes, thus the nickname “pot marigold.”

Health Benefits

1. Possesses Anti-Inflammatory Capabilities

Calendula has been found to have strong anti-inflammatory properties via powerful flavonoids. These plant-based antioxidants protect cells from free radical damage and pro-inflammatory compounds like C-reactive protein and cytokines.

Anti-inflammatory linoleic acid is also found in high concentrations in calendula. Its powerful anti-inflammatory properties make it a potent remedy for all kinds of inflammatory, issues like diaper rash, dermatitis, ear infections, ulcers, sore throats and more. Ear drops containing calendula are sometimes used to treat ear infections in children as well.

2. Calms Muscle Spasms

Calendula can help prevent and relax muscle spasms. Data from one study conducted by the Department of Biological and Biomedical Sciences at the Aga Khan University Medical College in Pakistan showed that the crude extract of its flowers relaxed spontaneous muscle contractions.

This research additionally provided a scientific base for this herb’s traditional use in abdominal cramps and constipation.

3. Heals Ulcers and Wounds

In studies done for slow-healing wounds and various exposed ulcers, it was found that using calendula-based gels and topical ointments helped speed up recovery rate and healing. In a study of non-healing venous leg ulcers, patients were treated with Calendula officinalis extract or a control. Patients with ulcers treated with calendula experienced a 4-fold increase in percentage healing velocity per week.

In another study, it was found that animals treated within an eight-day window using the treatment had a 90 percent closure of their wounds, as compared to only 51 percent of those who had not used the plant-based topical treatment.

Calendula is also used to improve skin firmness and hydration. Even more impressive, it helps increase blood flow and oxygen to wounds and infected areas, which helps the body grow new tissue and heal more rapidly. When taken as a tea, it can also be helpful for internal duodenal and gastric ulcer symptoms.

4. Contains Antimicrobial and Antiviral Components

The acids held within the oils of this plant have powerful antimicrobial and antiviral effects, especially when fortified with sunflower oil. The oils and acids within the plant have shown to be effective in fighting pathogens, as well as candida symptoms and even antibiotic resistant strains of bacteria.

One study notes that calendula exhibited antimicrobial activity against the adherence of microorganisms to sutures. Pharmacological studies reveal that calendula exhibits antibacterial, antiviral and anti-inflammatory properties.

5. Improves Oral Health

Calendula has become a popular additive in toothpastes and mouthwashes over the past years due to its powerful antibacterial and antimicrobial properties. It helps reduce gum inflammation as well as fight against gingivitis, cavities, plaque and more. It’s also an astringent, which helps fight mouth bacteria and promote a healthy oral environment.

6. Fights Cancer

Due to its anti-inflammatory properties, calendula can help fight against cancer and irritation due to cancer treatments like chemotherapy and radiation. Animal studies have shown that it not only fights carcinogenic activity within tumors, but it also activates the lymphocytes, which fight against foreign and infectious invaders.

A 2018 study showed promising results for calendula regarding its potential benefits in cancer management, notably in cancer prevention, treatment and in palliative care. Another 2018 study discussed calendula’s antitumor and antimetastatic effects shown in animal models, and that it needs further study for future cancer treatment strategies.

According to research published in the Journal of Clinical Oncology, calendula appears more effective than typically recommended topical agents at reducing and preventing the incidence of dermatitis caused by radiation used for breast cancer treatment.

How to Use

Calendula grows easily anywhere it’s planted, even in pots. In warmer climates, it blooms every month. Pick the flowers at the height of their bloom, in the heat of midday when all the dew has evaporated. The plant cultivates more flowers as soon as the flowers are picked, so harvest every three days or so without worrying about saving the flowering plant.

Pick the flowers only if you’re going to use the plant for medicinal purposes. You should spread the flowers out on a tea towel or paper to allow to fully dry, without washing them. Allow them to fully dry before storing them out of direct sunlight.

Calendula is used to color and flavor butters and broths, and has a woody, earthy, bitter and slightly sweet taste. You can use its fresh flowers as a tea infusion. For cooking, cosmetic and medicinal uses, you should typically used dried calendula. Once it’s dried, it can be used in recipes just like any other dried herb. It’s often used as a replacement for the more expensive saffron. You’ll also find it in many herbal tea blends.

This herb can be purchased as a dietary supplement, tincture, liquid extract, tea, infusion, ointment or cream. Topical products, including shampoos and lotions, usually use calendula extract, which can be made by extracting the oils from the dried flowers in steam distillation. These products should always be protected from light and moisture, and should not be used after three years of storage.

There’s no way to find or make 100 percent pure calendula extract. Calendula oil is extracted by making an oil from the flowers. Once it’s properly dried and placed in a high-grade carrier oil like extra-virgin olive oil or sunflower oil, it usually takes about a month for the calendula to thoroughly infuse into the carrier oil, producing a beautiful, richly colored final product.

DIY Calendula Oil

While there’s no such thing as 100 percent calendula oil, you can make a calendula-infused oil. Here’s an easy recipe that only takes a few minutes to put together, but then needs to sit for around four weeks to be effective.

Ingredients

• 8 ounces dried calendula flowers
• 16 ounces organic olive oil
• 1 glass pint jar

Directions

1. Place the dried calendula flowers in a clean, dry glass jar.
2. Pour enough olive oil into the jar to cover the flowers. Shake the jar and let it sit for an hour or so.
3. When you check back, the oil should cover the calendula flowers by at least half an inch, or if the flowers are floating, there should be a half inch at the bottom with no flowers. Add more oil if needed.
4. Stir well, cap the jar tightly and place it on your warmest, sunniest windowsill.
5. Shake the jar once a day.
6. After 3 to 6 weeks, strain the calendula flowers out of the oil using cheesecloth. (You’ll know your creation is ready when the oil starts to turn yellow and smells nutty. Four weeks is usually a safe bet.)
7. Pour the infused calendula oil into smaller glass bottles (or leave in its current container) and store in a cool dark place.

Now you have a homemade calendula herbal oil to use whenever you like.

Precautions

You shouldn’t use calendula if you’re allergic to plants in the Asteraceae/Compositae family. Other plants in this family include ragweed, chamomile and echinacea.

Because of its promotion of menstruation, it’s advised for pregnant women to avoid calendula teas as well as breast-feeding women and even those seeking to get pregnant, as it can potentially cause miscarriage due to the highly potent pro-menstruation effects.

Calendula can possibly interact negatively with sedatives due to its muscle-relaxing abilities, as well as diabetes and blood pressure medications.

Final Thoughts

Calendula holds a very powerful healing effect internally and externally. The bright, wonderful colors of the calendula flower come from the potent flavonoids that can protect and heal our bodies. It’s a great natural remedy that has very few side effects.

The powerful antioxidants within the little yellow flower hold the key to helping reduce and subside many inflammatory health issues. This wonderful, gentle herb can be mixed into many homeopathic and natural products, ranging from teas to creams.

The post Calendula: the Herb that Heals Ulcers and Fights Cancer appeared first on Dr. Axe.

Ashwagandha is an herb that has been used for more than 2,500 years and has been extensively researched (used in over 200 studies) for its potential thyroid-modulating, neuroprotective, anti-anxiety and anti-inflammatory properties.

Like all adaptogenic herbs, it helps the body maintain homeostasis, even in moments of emotional or physical stress. In Ayurveda, it’s characterized as a “rasayana,” which means that it’s used to support physical and mental health, defend the body against disease and damaging environmental factors, and slow the aging process.

What Is Ashwagandha?

Ashwagandha (aka Withania somnifera) is an adaptogenic herb that’s popular in Ayurvedic and traditional medicine. It benefits many body systems, including the immune, neurological, endocrine and reproductive systems.

In India, it is known as the “strength of the stallion” because it traditionally has been used to strengthen the immune system after illness. It’s also been referred to as “Indian ginseng” because of its ability to enhance your stamina and work as a natural stress reliever, and those aren’t the only benefits of ashwagandha.

Research published in the International Journal of Home Science indicates that 1,000 milligrams of dehydrated ashwagandha root powder contains the following:

• 2.5 calories
• 0.05 gram carbohydrates
• 0.04 gram protein
• 0.032 gram fiber
• 0.03 milligram iron
• 0.02 milligram calcium
• 0.08 microgram carotene
• 0.06 milligram vitamin C

Ashwagandha contains many beneficial elements, including flavonoids and antioxidants, such as catalase, superoxide dismutase and glutathione, which is known as the “mother of all antioxidants.”

It also contains alkaloids, amino acids (including tryptophan), neurotransmitters, sterols, tannins, lignans and triterpenes. These valuable compounds allow for the herb’s pharmacological activities and are responsible for the many ashwagandha benefits.

Benefits

What are some ashwagandha benefits for men and women? Here are some of the top uses that are supported by research:

1. Improves Underactive Thyroid Function

One of the most incredible aspects of adaptogen herbs is that they help people with thyroid problems. Ashwagandha has been shown to support a sluggish thyroid for people diagnosed with Hashimoto’s disease, or underactive thyroid.

For the millions of people who struggle with thyroid problems, many of whom don’t even know it, it may serve as the solution they’ve been waiting for. These ashwagandha health benefits for the thyroid also account for the herb’s benefits for weight loss since thyroid issues can lead to weight fluctuations.

In a 2017 pilot study published in the Journal of Alternative and Complementary Medicine, ashwagandha benefits for helping patients with subclinical hypothyroidism were evaluated. The 50 participants were diagnosed with thyroid disorder but didn’t display obvious symptoms of thyroid deficiency.

During an eight-week period, the treatment group received 600 milligrams of ashwagandha root extract daily, and the control group received starch as the placebo. Researchers found that the extract improved serum thyroid stimulating hormone (TSH) and thyroxine (T4) levels significantly compared to placebo.

It was concluded that the herb may be beneficial for normalizing thyroid levels in patients with hypothyroidism.

Another study published in the Journal of Ayurveda and Integrative Medicine also found that ashwagandha has thyroid-enhancing properties. In the study, patients with bipolar disorder used the herb to improve cognitive function for an eight-week period.

Lab testing found that some of these patients experienced T4 increases during the treatment period, although that was not the original purpose of the study. Research suggests that, since ashwagandha increases thyroid function, it may not be suitable for people with hyperactive thyroid, such as those with Graves’ disease.

2. Helps Relieve Adrenal Fatigue

Research shows that ashwagandha may be useful in supporting adrenal function and helping overcome adrenal fatigue. Your adrenals are endocrine glands that are responsible for releasing hormones, specifically cortisol and adrenaline, in response to stress.

If your adrenals are overtaxed due to an overabundance of emotional, physical or mental stress, this can lead to a condition referred to as adrenal fatigue.

When your adrenals become exhausted, this can also disrupt other hormones in your body, including progesterone, which can cause infertility and lower levels of DHEA, a hormone that’s tied to longevity and maintaining a strong body.

3. Combats Stress and Anxiety

One of the most well-known ashwagandha benefits is its ability to work as a natural remedy for anxiety. In a 2009 study published in PLOS One, ashwagandha proved to be comparable to common pharmaceutical drugs lorazepam and imipramine but without the adverse effects.

In the 12-week, controlled study, 75 participants with anxiety were divided into two groups, one that received naturopathic care and another that received standardized psychotherapy intervention. The naturopathic care group received dietary counseling, deep breathing relaxation techniques, a standard multivitamin and 300 milligrams of ashwagandha twice daily.

The psychotherapy intervention group received psychotherapy, deep breathing relaxation techniques and placebo pills twice daily.

When anxiety levels were measured after the 12-week period, the group that received ashwagandha had anxiety scores that decreased by 55 percent, and the psychotherapy group’s scores decreased by 30.5 percent.

Significant differences between the two groups were also found in mental health, concentration, social functioning, vitality, fatigue and overall quality of life, with the ashwagandha group displaying greater clinical benefits.

In addition to these positive findings, researchers indicated that no serious adverse effects occurred in either group. A major ashwagandha benefit is that there are no or minimal adverse reactions when taking it.

Conversely, antidepressant and anti-anxiety medications may cause drowsiness, insomnia, loss of sexual desire and increased appetite, among other negative effects.

4. Helps Improve Depression

Not only does ashwagandha benefit people who deal with anxiety and chronic stress, but it can also be helpful for people who experience signs of depression. The herb improves resistance toward stress, and studies show that it thereby improves people’s self-assessed quality of life.

In a 2000 experimental study involving rats, ashwagandha efficacy was compared to the antidepressant medication imipramine. Researchers found that it exhibited antidepressant effects that were comparable to imipramine when rats were exposed to “behavioral despair” and “learned helplessness” tests.

It was concluded that ashwagandha can be used as a mood stabilizer in clinical conditions of depression.

5. Balances Blood Sugar Levels

Ashwagandha has been evaluated for its anti-diabetic effects, which are possible because of the presence of phenolic compounds, including flavonoids. Research shows that flavonoids possess hypoglycemic activities, and a study involving rodents concluded that both ashwagandha root and leaf extracts helped achieve normal blood sugar levels in diabetic rats.

An animal study published in Reports of Biochemistry and Molecular Biology found that when ashwagandha was given to fructose-fed rats, it inhibited the fructose-induced increases in glucose, insulin resistance and inflammation.

This data suggests that ashwagandha extract may be helpful in improving insulin sensitivity and reducing inflammatory markers in humans.

6. Helps Fight Cancer

Research suggests that ashwagandha has promising anti-tumor effects, can help reduce tumor cell growth and may work to prevent cancer cells from growing.

The extract has been shown to help inhibit the proliferation of cancer cells — specifically breast, lung, stomach and colon cancer cells, which are among the leading types of cancers in the world. It’s believed that ashwagandha helps prevent the growth of cancer cells mostly due to its immune-boosting and antioxidant abilities.

In addition to the anti-cancer ashwagandha benefits that have been displayed in multiple studies, researchers also suggest that the herb can help reduce the adverse reactions of anti-cancer agents that can reduce immunity and quality of life.

According to an overview published in the African Journal of Traditional, Complementary and Alternative Medicines, ashwagandha acts as an immunomodulator that can enhance the life span of cancer patients, who are especially at risk of lowered immunity.

An animal study published in the Journal of Ethnopharmacology found that supplementing with ashwagandha was correlated with an increase in white blood cells within the body. This indicates that the immune system is better able to protect the body from disease and harmful invaders when using this herb.

The decreased count of white blood cells in the body after chemotherapy is a major concern because it puts cancer patients at a much higher risk of health issues, like contracting an infection. This is why this herb may serve as a complementary addition to conventional cancer treatments.

7. Reduces Brain Cell Degeneration and Improves Memory

Emotional, physical and chemical stress can have damaging effects to the brain and nervous system. Recent research shows that ashwagandha Withania somnifera is more than a stress reliever — it also protects the brain from cell degeneration, which can lead to neurodegenerative diseases like Alzheimer’s and Parkinson’s.

One of the main reasons it is so effective at healing the brain is because it contains powerful antioxidants that destroy the free radicals that cause aging.

Withaferin A and withanolide D are the two main withanolides in ashwagandha that are used to improve cognitive function. Withanolides are naturally occurring steroids that are commonly present in plants of the nightshade family.

When these steroids were injected into rodents to test their cognitive-improving abilities, researchers found that they helped promote cell outgrowth, reverse behavioral deficits and plaque buildup, and reduce amyloid beta burden, which is crucially involved in the development of Alzheimer’s disease.

A 2017 pilot study published in the Journal of Dietary Supplements suggests that ashwagandha effectively enhanced both immediate and general memory in people with mild cognitive impairment.

The herb was also able to improve attention, information processing speed and mental skills. The study involved 50 adults who received 300 milligrams of ashwagandha root extract or placebo for an eight-week period. Researchers concluded that ashwagandha treatment was able to boost memory and other cognitive skills.

8. Boosts Immune Function

Because ashwagandha works as an adaptogen that can reduce the body’s stress hormones, it can help boost your immune system and reduce inflammation within the body. Animal and laboratory research shows that it can enhance immune function by increasing immunoglobulin production.

It is also able to promote an anti-inflammatory environment by suppressing pro-inflammatory cytokines. By downregulating the immune system when it’s compromised, this adaptogenic herb might be a useful tool in the treatment of various inflammatory disorders.

9. Increases Stamina and Endurance

Studies show that ashwagandha can boost endurance during physical activity by sharpening brain function and reducing bodily pain. Due to its positive, calming, energizing effects on the brain and its ability to lower stress hormones, it’s helped improve concentration, motivation and stamina in conducted studies.

A 2015 double-blind, randomized and placebo-controlled study conducted in India evaluated the efficacy of ashwagandha extracts in enhancing cardiorespiratory endurance in 50 healthy adult athletes.

During a 20-minute shuttle run test, the oxygen consumption of each participant’s peak physical exertion was measured. The participants were also given a questionnaire about their physical health, psychological health, social relationships and environmental factors to assess changes in their quality of life after ashwagandha treatment.

Researchers found that ashwagandha extracts improved cardiorespiratory endurance at eight and 12 weeks of treatment and significantly improved the quality of life scores of the participants in the extract group.

10. Helps Increase Muscle Strength

Ashwagandha Withania somnifera may be a helpful tool for people engaging in resistance training and other forms of exercise that can be strenuous on your muscles.

A 2015 study published in the Journal of the International Society of Sports Nutrition highlights that ashwagandha supplementation was associated with significant increases in muscle mass and strength. The eight-week study involved 57 males between the ages of 18 and 50 with little experience in resistance training.

The men in the treatment group consumed 300 milligrams of ashwagandha root extract twice daily, and the control group consumed starch placebos.

Researchers found that the treatment group had significantly greater increases in muscle strength on the bench-press and leg-extension exercises. Those receiving ashwagandha also displayed significantly greater muscle size increase of the arms and chest, a significantly greater reduction of exercise-induced muscle damage, increased testosterone levels, and greater decrease in body fat percentage.

Even with increased muscle mass, your joints must be strong to operate at peak performance levels. Ashwagandha appears to help with that, too.

Clinical trials studying general joint pain and joint pain related to rheumatoid arthritis have found extremely positive results, with the herb relieving major pain and causing no documented side effects.

11. Helps Improve Sexual Function and Fertility

In Ayurvedic medicine, ashwagandha has been used as a natural aphrodisiac that can help improve sexual dysfunction. It is also used to boost testosterone levels and improve male fertility.

A pilot study published in BioMed Research International set out to determine the efficacy and safety of 300 milligrams of ashwagandha root extract supplementation twice daily for eight weeks for improving sexual function in 50 healthy women. Researchers found that the treatment group displayed significantly higher improvements, compared to placebo, in sexual function scores, specifically in areas of arousal, lubrication and orgasm.

Another study was conducted to analyze the spermatogenic activity of ashwagandha in patients with low sperm concentrations and possible male infertility. Forty-six males participated in the study and received either 675 milligrams of ashwagandha divided into three doses per day for a 90-day period or a placebo.

At the end of the treatment period, semen parameters and serum hormone levels were estimated. Researchers found that there was a 167 percent increase in sperm count, 53 percent increase in semen volume and 57 percent increase in sperm motility among the participants treated with ashwagandha. In the placebo group, the improvements were minimal.

Additionally, a 2010 study published in Fertility and Sterility describes that ashwagandha supplementation was able to improve testosterone levels in 75 men who were undergoing infertility screening. It also reduced oxidative stress and improved levels of diverse antioxidants in the treatment group.

12. Promotes Sleep

Since it helps protect brain health and calm the nerves, ashwagandha has been studied for its effects on sleep as well. A 2021 systematic review and meta-analysis looked at several randomized controlled trials conducted on adults that examined the effects of an extract of this herb vs. a placebo on sleep.

It was determined that the herb “exhibited a small but significant effect on overall sleep,” and the effects were more prominent on those with diagnosed insomnia. It was also found to improve mental alertness when participants woke up, as well as have positive effects on anxiety levels.

How to Use

Ashwagandha Withania somnifera supplements are widely available online and in health food or vitamin stores. The most popular form of the herb is the root extract, but leaf extracts are also available. You can find the extracts in capsule and powder forms, and ashwagandha tea is available as well.

When purchasing ashwagandha supplements, make sure they’re standardized for human consumption. The withanolide content should range from 1 percent to 10 percent, but not all supplements are labeled with this information.

Purchasing a high-quality supplement produced with gold-star standards is the best way to guarantee you get a product high in withanolides. The higher the withanolide content, the stronger the effects of the supplement. Of course, organic ashwagandha is preferable to non-organic.

When supplementing with an organic ashwagandha power or other product, the general recommendation is starting with 300 to 500 milligrams per day, with withanolides in a range of 5 percent to 10 percent. Slowly increase your ashwagandha dosage, watching for potential adverse effects.

Many supplements recommend between 1,000–1,500 milligrams per day at full dosage. Various sources claim the optimal ashwagandha dosage to take may be as high as 6,000 milligrams each day.

It’s smart to do this under the guidance of your naturopathic practitioner or health care provider, and when to take ashwagandha depends on why you are taking it.

A study published in the Journal of Ayurvedic and Integrative Medicine found that in the form of extract in capsules, with gradual escalating doses from 750 milligrams per day to 1,250 milligrams per day, ashwagandha was well-tolerated and safe on biochemical organ function and hematological tests. It was able to help improve quality of sleep, lower cholesterol levels and promote muscle strength as well.

You may find that ashwagandha doesn’t have the most appealing smell, but if you choose to use it in powder form, you can mix it with other foods or drinks to make it more pleasant and create a healing tonic. You can try adding ashwagandha powder to an energy ball recipe, a turmeric or pumpkin spice latte, or even to a smoothie.

Drinking ashwagandha tea is also a popular way to consume the herb, and you can add a little organic honey to improve the flavor.

How long does it take for ashwagandha to work? It may take two weeks or more to notice the benefits of ashwagandha, so be consistent. It takes some time to reverse the damage of chronic stress and increased cortisol levels.

There isn’t enough evidence to say that taking the herb for a long-term period is safe, but there are several studies that include treatment periods lasting several months.

Ashwaganda Compared to Maca Root and Ginseng

Maca root and ginseng are other popular adaptogenic herbs that are used to boost mood and promote brain function. They have similarities and differences that you should be aware of, including the following:

Similarities

• Ashwagandha, maca root and ginseng are all plants that have been used for centuries for their medicinal properties.
• All three plants contain powerful antioxidants and are known to help improve memory and brain function, boost mood, improve sexual function, regulate blood sugar levels, reduce inflammation, and increase energy levels.
• All three plants are widely available in extract, capsule and powder forms, which are most commonly made from the roots of the plants, meant for therapeutic use.

Differences

• These three plants have very different tastes. Ashwagandha is known for its bitter taste and horse-like smell, which is why it works better in capsule form or as a powder mixed with other foods. Maca root has an earthy, nutty taste, and ginseng has a bitter-spicy flavor.
• Ginseng is commonly used in Traditional Chinese Medicine, maca root traces back to the ancient Peruvians and ashwagandha is a staple in Ayurvedic medicine and among the most popular Ayurvedic herbs.
• The recommended doses of each herb is different. For ginseng, effective doses range from 200 to 900 milligrams daily, the daily dose for maca root is one to three tablespoons and, for ashwagandha, the daily recommended dose is 1,000 to 1,500 milligrams per day.

Risks and Side Effects

Ashwagandha is made up of steroidal lactones or withanolides, including withanolide A, withaferin A and withanone. These structures are unique to this herb and have different medicinal effects.

Some parts of the plant contain more of these compounds than others, so when you choose an ashwagandha extract, you should pay attention to where it comes from. Leaf extracts usually contain higher levels of withaferin A than root extracts.

When taken in appropriate doses for therapeutic use, it has been regarded as safe for human consumption. Some possible side effects of ashwagandha include upset stomach, vomiting and diarrhea. If you notice any of these issues, stop taking the herb right away.

It should never be used by women who are pregnant or breastfeeding. There is some evidence it may induce miscarriages, and there is no available safety information about breastfeeding while taking the herb.

People using diabetes medications, blood pressure medications, medications that suppress the immune system, sedatives or medications for thyroid problems should not use ashwagandha unless they’ve consulted with their doctors first.

Those with hyperthyroidism may notice an additional increase of thyroid function when taking the herb and should only do so under the controlled supervision of a doctor, if at all. Because the herb also works to modify these conditions, there may be adverse interactions.

It is possible that ashwagandha could increase symptoms of autoimmune diseases like multiple sclerosis, lupus and rheumatoid arthritis.

If you are going to have surgery that requires anesthesia, you should stop taking ashwagandha at least two weeks beforehand in case the herb further slows down your central nervous system.

How to Avoid Adverse Reactions

In order to get the most from your supplement, be sure to use as directed, and follow the instructions for how to take ashwagandha carefully. It’s also advisable to start with a low dose and work your way up to monitor and assess your tolerance.

Additionally, be sure to select a high-quality supplement to maximize the health benefits of ashwagandha while also preventing ashwagandha capsules side effects. Buy from a reputable retailer, read the ashwagandha reviews from other consumers and check the ingredients label to pick a product that is free of chemicals, additives and fillers.

It’s also important to look for supplements that contain between 1 percent and 10 percent withanolides, which are the main phytochemicals found in ashwagandha.

If you do experience any ashwagandha root or ashwagandha tea adverse effects, consider decreasing your dosage to see if symptoms persists. For serious side effects, discontinue use, and consult with your doctor.

How Much Ashwagandha Is Safe

So how much ashwagandha should you take per day? Although there’s no official recommended ashwagandha dosage, many recommend taking around 300–500 milligrams per day and working your way up to around 1,000–1,500 milligrams daily.

Although many sources advise taking doses as high as 6,000 milligrams per day, it’s best to stick to a moderate dosage unless under the guidance of a trusted health care practitioner.

Final Thoughts

• Ashwagandha Withania somnifera is an important herb in Ayurvedic medicine because it serves many purposes and benefits many body systems, including the immune, neurological, endocrine and reproductive systems.
• This is one of the most commonly used adaptogens because of the many ashwagandha benefits. The top and most well-researched health benefits of ashwagandha include improving thyroid function, boosting energy levels, relieving adrenal fatigue, reducing cortisol levels, reducing stress and anxiety, improving depression, and much more.

The post Ashwagandha Benefits for the Brain, Thyroid, Muscles & More appeared first on Dr. Axe.

What exactly is mugwort? Well, outside of sounding like it should be in the pages of the “Harry Potter” series, it’s a root-based perennial plant that goes by many different names. Most importantly, it’s a remedy that’s been used to help fight serious diseases and maladies.

You may often hear mugwort referred to by other names, such as felonherb, green ginger or common (wild) wormwood. It is sometimes confused for St. John’s wort (because of the name) or chrysanthemum weed (because of its appearance). You can find varieties of mugwort growing natively in Asia, Northern Europe and parts of North America — it’s so common that it may even be growing on the outskirts of your yard right now, and you didn’t even know it.

What Is Mugwort?

The plant’s technical title, Artemisia vulgaris, comes from “Artemis,” the name of a Greek moon goddess and considered to be a patron of women. Meanwhile, “vulgaris” ties back to the first of many of mugwort’s uses that we’ll be talking about: Historically, it was used as a herbal inhibitor for women’s menstrual cycles and helped provide menopause relief.

In some cases, mugwort was successful in a method called moxibustion, which used most notably for reversing the breach position of fetuses before birth and alleviating joint pain. Moxibustion is a traditional Chinese medicine therapy that involves the burning of a dried herb called “moxa” on or near specific points on the body. Moxa, which also goes by mugwort, is processed into various forms, such as sticks, cones or loose threads, for use in moxibustion.

The leaves of one species of the plant, A. douglasiana, has been used as a preventative method before being exposed to poison oak, plus it’s been used as a natural bug repellant.

The plant contains high levels of antioxidants, which help to alleviate digestive and intestinal issues like ulcers, vomiting, nausea and constipation. It’s even been known to elicit intense and vivid dreams. Components of mugwort are also being tested and studied as a possible alternative treatment for some cancers. Let’s dive into more details and history behind all of the benefits of mugwort.

Benefits

At present, there is limited scientific evidence that mugwort can prevent or treat any medical condition. That being said, a 2020 study reveals that “numerous authors have confirmed the beneficial properties of A. vulgaris herb extracts, including their antioxidant, hepatoprotective, antispasmolytic, antinociceptive, estrogenic, cytotoxic, antibacterial, and antifungal effects.”

For many centuries, mugwort has been mainly used for treating gynecological problems and gastrointestinal diseases. As a result, mugwort will continue to be studied. Here are some of the researched benefits.

1. Soothing and Treating Joint Pain

Mugwort in conjunction with the moxibustion technique not only succeeds with stimulating fetal movement inside the womb — it’s also a successful therapy for certain forms of arthritis.

In one study, the same ancient Chinese technique was blind-tested on participants with osteoarthritis. Out of 110 patients, half were given the real-deal moxibustion treatment, and the other half were given the placebo version three times a week for six weeks. Neither the patients, not the practitioners knew which patient was receiving which treatment.

The results? At the end of the treatment, there was a 53 percent reduction in pain for participants in the moxibustion group and only a 24 percent reduction in pain within the group who received the placebo. Knee function also improved 51 percent in the moxibustion group and only increased 13 percent in the placebo group. The effects of the therapy were not necessarily permanent, but the results are certainly promising.

2. Reversing Breech Birth Position

In most cases, when a baby is just a few weeks shy of entering the world, the head of the baby will naturally begin moving toward the birth canal to prepare for delivery. But in approximately 1 out of every 25 full-term births, that does not happen. This is called a breech birth.

Ancient Chinese medicine starting using a method called moxibustion as a natural solution to this dangerous situation. So what is moxibustion? The leaves of the mugwort plant are formed into a short stick or cone and burned over the points of acupuncture, which inhibits the release of energy and circulates blood by creating a warming effect on the acupuncture site.

When moxibustion is being used to reverse a fetus in breech, the procedure stimulates a specific acupuncture point, BL67, located near the toenail of the fifth toe, creating blood circulation and energy that result in an increase in fetal movements. According to a study by the Journal of the American Medical Association, 75 percent of 130 fetuses reversed positions after the mother was treated with moxibustion.

3. Fighting Cancerous Cells and Malaria

Completed and current ongoing studies on the possible uses of mugwort indicate that links to the fundamental component of the plant, artemisinins, as being toxic to certain cancer cells. Relatedly, mugwort is a naturally occurring anti-malarial.

As scientists have continued to study the components that effect malaria, they’ve found links to artemisinins targeting mitochondria, endoplasmic reticulum and the lysosome. Cancer cells contain a higher level of iron then healthy cells do, which in turn, makes them more susceptible to the toxicity in artemisinin.

In one study, scientists paired the iron heavy cancerous cells with the artemisinin. Once the combination was inside the cells, the result was enhanced toxicity — which means, more potential killing capacity towards the cancer. In the exact words of the hypothesis: “This tagged-compound could potentially develop into an effective chemotherapeutic agent for cancer treatment.”

While this isn’t a proven method for treating cancer yet, it’s certainly something to be on the lookout for as the results of more studies and research unfold.

4. Flavoring Beers of the Past and the Present

Most beer brewers use hops, or Humulus lupulus, to make their beer. But about 1,000 years ago, medieval brewers were using an alternate concoction of herbs called gruit, which included mugwort as one of the main ingredients.

In fact, the English have a slightly different memory how the name “mugwort” came about than the ancient Greeks or Chinese. Because the gruit beer was served and enjoyed in a mug, the herb is said to have gotten its name because of that obvious connection.

The flowers are dried and boiled with other herbs to make a version of a herbal tea, then added to the liquid to create the flavor of the brew. Some say that the herbal mixture results in a sour flavor.

Like so many trends, this medieval trend of brewing beer has actually made a comeback. Certain popular breweries are creating gruit blends. There are even lots of recipes for brewing your own gruit beer.

How to Spot It

The plant itself can reach up to six feet at its highest and has often been confused with a hemlock, but you can tell the difference by a few simple factors: the height, stem color and its flowers. For example, hemlocks grow up to 12 feet, which is unheard of for a mugwort plant. The stem of a hemlock is known to be green with purple splotches, but mugwort stems are purely purple. Hemlock’s flowers are white with 5 petals in an upside down umbrella shape, while mugwort flowers are a pale yellow or red, wrapping around the stalk in an alternating pattern around it.

Mugwort leaves also grow down the purplish, grooved stem in an alternating pattern, and their undersides are a lighter hue or green with a fuzzy, silvery layer. If you live in the Eastern region of the U.S., and you’re near some rocky soil, an embankment or a stream, you might even have wild mugwort near your place of residence.

If you’re looking to purchase mugwort, there are quite a few forms to choose from. We’ve already talked about most of these, but please make sure that you’re purchasing from a credible source and always consult your doctor before use. Here are some of your options:

1. Essential oils
2. Dried herb
3. Tea
4. Seeds
5. Smudge sticks
6. Powder

Risks and Side Effects

There are many common allergies to this specific family of plants, and not all of them are mentioned here. Be sure to consult your healthcare professional before use.

Below are several allergens that have been tied to mugwort due to similar protein compounds. Most people who are allergic to mugwort pollen only develop a few food sensitivities from this list, so you don’t need to avoid all of these nutritious foods, just remain aware of how you may react to them.

• Pine nuts (chestnuts, hazelnuts)
• Peanuts
• Sunflower seeds
• Broccoli
• Celery
• Peppers
• Unpeeled, raw carrots
• Raw apples
• Melon
• Unpeeled peaches
• Aniseed
• Coriander
• Cumin
• Fennel seeds
• Parsley
• Rosemary
• Sage

These are not the only common allergies tied to mugwort. There are many other closely related allergens. Do not consume or topically use mugwort if you are pregnant, breastfeeding or planning to be pregnant without consulting your doctor.

The post Mugwort: the Herb that Fights Joint Pain? appeared first on Dr. Axe.

Have you ever heard of moringa before? Although this plant was initially discovered for its beneficial properties thousands of years ago, only recently has moringa (sometimes called the Ben oil tree) become known as one of the most impressive herbal supplements to hit the holistic health market thanks to an impressive array of moringa benefits.

What are the health benefits of moringa? To date, more than 1,300 studies, articles and reports have focused on moringa benefits, finding that it contains compounds that are especially important in parts of the world where disease outbreak and nutritional deficiencies are common.

Research shows that just about every part of the moringa plant can be utilized in some way, whether it’s to make a potent antioxidant tea or produce an oily substance that lubricates and nourishes the skin, among other moringa benefits.

What Is Moringa?

Moringa (moringa oleifera) is known by over 100 names in different languages around the world. This easy-to-grow tropical plant species, native to the Himalayan Mountains and parts of India and Africa, comes packed with more than 90 protective compounds, including isothiocyanates, flavonoids and phenolic acids.

There are actually believed to be at least a dozen different varieties of the moringa tree, which belong to the plant family Moringaceae. These are fast-growing, tall, leafy plants that produce flowers or pods.

Of all the species, one (moringa oleifera) is by far the most utilized. Prior to the plant’s effects being demonstrated in scientific studies, it was used extensively in traditional medicine practices like Ayurveda medicine for over 4,000 years.

Moringa has gained a reputation for fighting inflammation and combating various effects of malnutrition and aging, earning the nickname “the miracle plant.”

Benefits of moringa include helping treat a wide variety of conditions, such as:

• inflammation-related diseases
• cancer
• diabetes
• anemia
• low energy and fatigue
• arthritis and other joint pain, such as rheumatism
• allergies and asthma
• constipation, stomach pains and and diarrhea
• epilepsy
• stomach and intestinal ulcers or spasms
• chronic headaches
• heart problems, including high blood pressure
• kidney stones
• fluid retention
• thyroid disorders
• low sex drive
• bacterial, fungal, viral and parasitic infections

Nutrition Facts

Moringa is a unique plant because almost all parts of it — leaves, seeds, flowers/pods, stem and roots — can be used as a source for nutrition, supplements and other medicinal properties.

The most popular medicinal use of this plant involves drying and grinding down moringa leaves, where most of the antioxidants and other healthy properties are found. A 2022 study revealed how most people view moringa as only a fruit/vegetable, but the moringa leaves “contain almost all essential nutrients, growth factors, vitamins, amino acids, proteins, minerals, and metals like potassium, iron, and zinc.”

Studies have also shown that moringa powder is loaded with phytochemicals, protein, calcium, beta-carotene, vitamin C and potassium. Because it provides a concentrated source of vitamin A, it’s given to thousands of children in third-world countries every year suffering from life-threatening vitamin A deficiency, which is linked to impaired immune function.

Consuming it can also improve intake of trace minerals, amino acids and phenolic compounds. The plant contains a rare and unique combination of disease-preventing phytonutrients, including flavonoids, glucosides, glucosinolates, zeatin, quercetin, beta-sitosterol, caffeoylquinic acid and kaempferol.

Aside from the valuable leaves, the pods of the moringa tree also contain seeds that hold a healing type of oil. Oil from moringa seeds can be used to cook with or put directly onto the surface of the body.

According to Kuli Kuli, an organization that harvests moringa plants in Africa, gram for gram the plant contains:

• two times the amount of protein of yogurt
• four times the amount of vitamin A as carrots
• three times the amount of potassium as bananas
• four times the amount of calcium as cow milk
• seven times the amount of vitamin C as oranges

Benefits

1. Provides Antioxidants and Anti-Inflammatory Compounds

Moringa oleifera seems to have similar abilities as certain conventional drugs — only it doesn’t pose the same level of risk for experiencing side effects.

According to a report published in the Asian Pacific Journal of Cancer Prevention, it contains a mix of essential amino acids (the building blocks of proteins), carotenoid phytonutrients (the same kinds found in plants like carrots and tomatoes), antioxidants, such as quercetin, and natural antibacterial compounds that work in the same way as many anti-inflammatory drugs.

Studies have shown that these compounds are protective of the heart, natural circulatory stimulants, and possess anti-tumor, anti-epileptic, anti-ulcer, anti-spasmodic, anti-hypertensive and anti-diabetic effects.

Moringa powder is high in several powerful anti-aging compounds that lower the effects of free radicals, oxidative stress and inflammation. These are associated with a reduced risk for chronic diseases, such as stomach, lung or colon cancer; diabetes; hypertension; and age-related eye disorders.

2. Balances Hormones and Slows the Effects of Aging

A 2014 study published in the Journal of Food Science and Technology tested the effects of moringa (sometimes also called “drumstick”) along with amaranth leaves (Amaranthus tricolor) on levels of inflammation and oxidative stress in menopausal adult women. Researchers wanted to investigate if these superfoods could help slow the effects of aging by balancing hormones naturally.

Levels of antioxidant status, including serum retinol, serum ascorbic acid, glutathione peroxidase, superoxide dismutase and malondialdehyde, were analyzed before and after supplementation, along with fasting blood glucose and haemoglobin levels.

Results showed that supplementing with moringa and amaranth caused significant increases in antioxidant status along with significant decreases in markers of oxidative stress. Better fasting blood glucose control and positive increases in haemoglobin were also found.

Can moringa help you sexually?  There’s some evidence it may boost libido and work like a natural birth control compound, according to some animal studies.

Although it’s historically been used as a natural aphrodisiac, it actually seems to help reduce rates of conception. That said, it can boost the immune system during pregnancy and also increase breast milk production/lactation, according to some studies.

3. Helps Improve Digestive Health

Due to its anti-inflammatory properties, moringa has been used in ancient systems of medicine, such as Ayurveda, to prevent or treat stomach ulcers, liver disease, kidney damage, fungal or yeast infections (such as candida), digestive complaints, and infections.

A common use of moringa oil is helping to boost liver function, therefore detoxifying the body of harmful substances, such as heavy metal toxins. It might also be capable of helping fight kidney stones, urinary tract infections, constipation, fluid retention/edema and diarrhea.

4. Balances Blood Sugar Levels, Helping Fight Diabetes

Moringa contains a type of acid called chlorogenic acid, which has been shown to help control blood sugar levels and allow cells to take up or release glucose (sugar) as needed. This gives it natural anti-diabetic and hormone-balancing properties.

Aside from chloregnic acid, compounds called isothiocyanates that are present in moringa leaf have also been tied to natural protection against diabetes.

A study that appeared in the International Journal of Food Science Technology found that this plant had positive effects on blood sugar control and insulin levels in patients with diabetes when eaten as part of a high-carbohydrate meal.

Separate studies have demonstrated that anti-diabetic activities of low doses of moringa seed powder (50–100 milligrams per kilogram body weight) help increase antioxidant status and enzyme production within the liver, pancreas and kidneys of rats and prevent damage compared to control groups.

High levels of immunoglobulin (IgA, IgG), fasting blood sugar and glycosylated hemoglobin (HbA1c) — three markers seen in diabetics — were also found to decrease as a result of moringa given to rats with diabetes.

Can moringa help you lose weight? Because it can improve insulin sensitivity and hormone balance, it may offer some advantages to those following a weight loss plan.

5. Protects and Nourishes the Skin

Several popular uses of moringa oil are to help retain skin’s moisture, speed up wound healing, and soothe dry or burnt skin.

Moringa contains natural antibacterial, antifungal and antiviral compounds that protect the skin from various forms of infections. Some of the common ways it is used on the skin include reducing athlete’s foot, eliminating odors, reducing inflammation associated with acne breakouts, treating pockets of infection or abscesses, getting rid of dandruff, fighting gum disease (gingivitis), and helping heal bites, burns, viral warts and wounds.

The oil is applied directly to the skin as a drying, astringent agent used to kill bacteria, but at the same time, when used regularly it’s known to act like a lubricant and hydrate the skin by restoring its natural moisture barrier. It’s a common ingredient used in food manufacturing and perfumes because it prevents spoilage by killing bacteria — plus it has a pleasant smell and reduces odors.

6. Helps Stabilize Your Mood and Protects Brain Health

A high-protein food, moringa is also rich in antioxidants and compounds that may improve thyroid health, which makes it beneficial for maintaining high energy levels plus fighting fatigue, depression, low libido, moods swings and insomnia.

7. Good for the Environment (Water and Topsoil)

A noteworthy characteristic of the moringa plant is that it’s capable of growing in depleted or dry soils where many other types of beneficial plants or trees cannot survive. This is precisely why certain undernourished populations, such as Somalia or India, have benefited from it during times of famine.

Aside from providing important nutrients, it is used to help restore fertile soil, aid in forest restoration efforts and filter water.

One interesting use of the seeds is for water purification. Combining moringa with water helps impurities cling to the seeds so they can be removed, leaving behind better quality water that’s lower in toxins.

Salt also seems to bind to moringa, which is beneficial for producing fresh-tasting water.

Some studies have shown that 0.2 grams of ground moringa seed can turn one liter of contaminated water into safe drinking water. This is due to the coagulating actions of certain ingredients in the plant that absorb bacteria.

How to Use

As you can probably tell by now, this plant can be used in many different ways in order to utilize all the available moringa benefits. Because of the long transport time needed to ship moringa from parts of Africa or Asia where it’s grown, in the U.S. it’s usually sold in powder or capsule form, which prolongs its shelf life.

An interesting characteristic of moringa? It’s said to taste like a mix between horseradish and asparagus. It might not have the most appealing flavor, but it’s a supplement with one of the the richest supplies of vital nutrients in the world.

Dosage Recommendations

There’s no recommended or required dosage of moringa at this time since it’s only an herbal supplement and not an essential nutrient. That said, there’s some evidence that the optimum dose for humans has been calculated to be 29 milligrams per kilogram of body weight.

It’s recommended that you start by taking half a teaspoon of dried moringa orally per day for three to five days, increasing your intake slowly over two weeks as you get acclimated to its effects.

Most people choose to take moringa every several days but not every single day for long duration of time, since it can can cause laxative effects and an upset stomach when overused.

Here are the most common ways to use moringa to get the best moringa benefits possible:

• Dried moringa leaves or moringa powder: It takes roughly seven pounds of moringa leaves to make one pound of dried moringa powder. The leaves are considered the most potent parts of the plant, containing the most antioxidants and available macronutrients. Follow dosage directions carefully, taking up to six grams daily for up to three weeks at a time (which has been shown to be safe, according to studies).
• Moringa tea: This type of moringa is made from dried leaves steeped in hot water, just like many other beneficial herbal teas. The most nutrient-dense types are organic and dried slowly under low temperatures, which helps preserve delicate compounds. Avoid boiling the leaves to help retain the nutrients best, and don’t cook with moringa if possible.
• Moringa seeds: The pods and flowers appear to have a high phenolic content along with proteins and fatty acids. These are the parts of the plant used to purify water and add protein to low-nutrient diets. Look for them added to creams, capsules and powders. The immature green pods of the plant are often called “drumsticks” and are prepared similarly to green beans. The seeds inside the pods are removed and roasted or dried just like nuts to preserve their freshness.
• Moringa oil: The oil from seeds is sometimes called Ben oil. Look for it in natural creams or lotions. Keep the oil in a cool, dark place away from high temperatures or the sun.

Moringa vs. Matcha

Both of these superfoods have several things in common:

• They provide antioxidants, fight inflammation, slow down aging, protect brain and heart health, and increase immune function.
• The two are similar in terms of their appearance and uses, since both are made into potent powders or teas.
• They do have some notable differences when it comes to their nutrient profiles. While comparable in terms of calories, gram for gram moringa has more fiber, protein, calcium, sodium, vitamin C and vitamin A than matcha does.
• One of the biggest differences between moringa and matcha tea is in regard to amino acid concentration. Moringa leaves are a surprisingly great source of protein since they provide nine essential amino acids required for human protein synthesis: histidine, leucine, lysine, methionine, phenylalanine, threonine and valine. This is one reason why organizations like the World Health Organization rely on moringa to supplement low-calorie diets and prevent deficiencies.
• In matcha’s defense, on the other hand, matcha tea (which contains roughly 15 times more active ingredients than any other conventional green tea) provides numerous antioxidants and high doses of epigallocatechin gallate (EGCG), a type of powerful catechin that’s known to protect brain health. Moringa is not known to provide EGCG, which means both plants used together can have even more benefits.

Risks and Side Effects

What are the side effects of taking moringa? Because it’s completely natural and free from chemical additives (when you buy a pure, high-quality brand), when taken by mouth or used on the skin it seems to be very well-tolerated.

Moringa side effects are still possible and may include:

• lower blood pressure
• slowed heart rate
• uterine contractions
• cell mutations when high amounts of seeds are consumed
• interference with fertility

Leaves, fruit, oil and seeds from the moringa tree have been consumed safely for centuries, but today there are various forms of supplements or extracts sold, so it’s important to buy the purest kind you can find and to read ingredient labels carefully to ensure you get the most moringa benefits possible.

During pregnancy or when breastfeeding, it’s best to avoid moringa extract, root or high doses of supplements since not enough research has been done to show it’s safe. It’s possible that chemicals within the plant’s root, bark and flowers can lead to contractions of the uterus, which can cause complications during pregnancy.

Final Thoughts

• What is moringa good for? Moringa benefits include providing antioxidants and anti-inflammatory compounds, balancing hormones and slowing the effects of aging, improving digestive health, balancing blood sugar levels and helping fight diabetes, protecting and nourishing the skin, and helping stabilize mood and protect brain health.
• There are actually believed to be at least a dozen different varieties of this plant, but one (moringa oleifera) is by far the most utilized.
• Most commonly, supplements are made from dried moringa leaf, which forms a powder. Other forms include tea and oil/tincture.
• It’s a great source of nutrients including antioxidants, vitamin C, vitamin A, potassium, calcium and even amino acids, which are responsible for many of the moringa benefits noted here.

The post Moringa Benefits Hormonal Balance, Digestion, Mood & More appeared first on Dr. Axe.

Research shows that adults taking red clover often experience overall improved satisfaction regarding many different “symptoms of aging” compared to placebos — and even conventional medicines too.

Over the past several decades, red clover (RC) has come to be known as a top healing herb as well as herbal supplement. What are the benefits of taking red clover?

Traditionally it’s been used to balance hormones and decrease mucus accumulation in the oral and nasal passages. There’s some evidence that red clover isoflavones may also help treat menopause symptoms like hot flashes and night sweats, improve bone mineral density, and lower the risk for osteoporosis and heart-related problems, like high cholesterol and high blood pressure symptoms.

Considering red clover is generally safe for most people and may work relatively quickly — potentially leading to positive changes in libido, mood, sleep, skin and bone health within several months of use— it’s worth a try.

What Is Red Clover?

Red clover (Trifolium pratense L.) is a plant in the Fabaceae botanical family. It’s used to make an herbal supplement that may have some immune-boosting and positive hormonal effects, especially for postmenopausal women.

The red clover plant actually belongs to the legume plant family (just like peanuts and beans), which is why animals often graze on it in the wild. While historically the red clover plant has been taken in the form of tea and tinctures, today it’s often used to make extracts, such as the products with brand names Promensil and Menoflavon.

Research suggests red clover acts like a natural diuretic, meaning it increases urine production and balances fluid levels in the body. It’s also believed to improve immune function by helping the body get rid of excess waste, mucus (acting like an expectorant) and toxins that can accumulate in the body. Additionally, it may help support functions of the liver, lungs, skeletal system and digestive organs.

That being said, red clover is not a medication and does not work for every person who uses it. There may also be differences in absorption rates among individuals, which effects how well it works.

Does red clover increase estrogen? Red clover benefits are due to its active chemical constituents, especially isoflavones, which are plant-based chemicals that produce estrogen-like effects in the body.

The major isoflavones found in red clover include genistein, daidzen, formononetin and biochanin. They closely mimic the effects of natural estrogen that both men and women produce.

Although excess estrogen caused by endocrine disruption is a big concern today for many people, too little estrogen is also problematic.

Along with compounds called coumestrols and flavonoids, red clover isoflavonoids are the main active substances of phytoestrogens, which research has linked to stronger bones in older adults and a reduced risk of developing several types of “female cancers,” as well as support for prostate health in men.

Isoflavones have estrogen-like properties due to activating estrogen receptors. They’re consumed in high amounts in many healthy populations, such as those living in Japan who eat a lot of naturally occurring isoflavones from fermented soy products and other fermented foods.

Certain studies have found there may also be red clover benefits for men, since men with elevated prostate specific antigen levels/enlarged prostates who have supplemented with red clover extract have been found to experience improvements in liver function, sexual function and quality of life.

Although it’s not usually taken to provide high amounts of essential nutrients, Trifolium pratens is also a source of many different vitamins, minerals and electrolytes, including calcium, chromium, magnesium, B vitamins, vitamin C and more.

Health Benefits

1. May Help Reduce Menopause Symptoms

How can red clover help relieve symptoms of menopause? Isoflavones can have positive effects in reducing symptoms related to estrogen loss — such as hot flashes, night sweats, trouble sleeping, weight gain, bone loss, bone fractures or osteoporosis, cardiovascular problems, and inflammation of the joints.

Study results examining the effects of red clover in in treating menopause symptoms have been somewhat mixed, but many have shown improvements in symptoms within months, without many unwanted side effects.

A report printed in the International Journal of the Society of Gynecological Endocrinology explained that an unexpected result of the Women’s Health Initiative study was that researchers realized most conventional hormone therapy treatments given to menopausal women come with unwanted side effects and complications, so as a result there’s been an increase in interest in alternative, natural options for providing menopause relief.

One of the most popular uses of red clover is treating hot flashes. A 2016 meta-analysis concluded that “red clover consumption may decrease frequency of hot flashes, especially in women with severe hot flashes (≥ 5 per day).”

A random, double-blind study evaluated the effects of phytoestrogens, including red clover isoflavones (80 milligrams a day), on menopausal women compared to a placebo for 90 days. After the initial groups completed its treatment, the women were switched to receive the opposite treatment for a further 90 days to compare results.

The results showed that red clover supplementation significantly decreased the rate of many menopause symptoms, such as hot flashes and night sweats, and had a positive effect on vaginal cytology, mean total cholesterol, low-density lipoprotein-cholesterol and triglyceride levels. Cholesterol and triglycerides were only slightly lower compared to placebo, but symptoms were lowered enough to impact the women’s quality of life.

Researchers have found that, on average, adult women using red clover extract experience significant improvements in the health of their scalps, hair and skin within 90 days of use, including lowering signs of aging, collagen loss and hair thinning.

Another study published in Obstetrics and Gynecology International found that Trifolium pratens could help reduce symptoms like low libido, mood, sleep and tiredness.

It’s one of the most recommended menopause supplements. Other herbs used for menopause relief include dong quai, black cohosh and chasteberry.

2. Can Help Maintain Bone Strength

Research demonstrates that the most common type of osteoporosis is the type associated with ovarian hormone deficiency during menopause. Thus, red clover makes a great addition to any osteoporosis diet.

A woman’s risk for developing osteoporosis goes up during menopause because estrogen is important for bone mineralization. Pre-menopausal women with low estrogen levels or low bone density may also benefit from red clover supplementation.

Studies using rats discovered that supplementation with isoflavones helps significantly improve bone mineral content, bone turnover, mechanical strength of the tibia, femoral weight and femoral density and prevents the rise of serum alkaline phosphatase levels that can contribute to bone weakness.

3. Capable of Helping Improve Cardiovascular Health

Abnormally low estrogen levels not only increase the likelihood of developing osteoporosis, but also raise cardiovascular risk, especially among postmenopausal women.

Studies have shown that red clover benefits arterial health, reduces the risk for atherosclerosis (hardening or thickening of the arteries), boosts circulation, can help manage high cholesterol and may even help prevent coronary heart disease.

While most studies examining RC’s effects on heart health have been conducted using animals and not humans, research suggests that red clover may help protect against heart disease thanks to its isoflavones, which can increase HDL “good” cholesterol, keep blood clots from forming and produce more flexibility in arteries.

4. May Lower the Risk for Certain Cancers

Two of the oldest uses for red clover in traditional systems of medicine, such as traditional Chinese medicine, include helping prevent cancer and “purify the blood.”

Researchers have found that isoflavones in Trifolium pratens seem to help stop cancer cells from multiplying or growing in mice and also might be able to induce apoptosis (self-destruction of cancer cells). The types of cancer most likely impacted by red clover use include those related to hormonal changes, such as prostate, breast and endometrial cancer.

On the other hand, there’s still more to learn about how red clover and isoflavones are connected to natural cancer prevention. At this time, experts indicate there are still some unknowns when it comes to understanding all of estrogen’s effects on breast cancer, so people with a history or high risk for breast cancer are advised not to use red clover until more research is conducted.

5. Can Help Treat Skin Inflammation

There’s some evidence that isoflavones may be helpful for slowing down signs of aging on the skin, as well as lowering inflammatory skin conditions like psoriasis, eczema and various rashes.

Studies over the past several decades show that red clover’s effects on estrogen levels give it most of its anti-inflammatory, UV-protective, collagen-boosting and wound-healing potentials. In older adults, red clover reduces the effects of skin aging induced by estrogen deprivation and can help boost collagen production.

Other reports have shown that red clover benefits for skin include clinically treating wounds or burns and improving skin elasticity, thickness and hydration — plus possibly reducing the appearance reducing the appearance of pore size and signs of aging of pore size and signs of aging.

Is red clover good for hair growth? According to some research, it’s been shown to boost the health of not only skin follicles, but also the scalp and nails, too. While studies are limited, some findings suggest that applying products containing red clover extract to the scalp might increase hair growth in people with hair loss (alopecia), especially postmenopausal women.

6. May Fight Respiratory Infections

Trifolium pratens extract and tea are used for prevention and treatment of respiratory conditions like whooping cough, colds, asthma and bronchitis. This herb may help reduce discomfort during illness and has the ability to loosen phlegm.

Because it can potentially calm bronchial spasms, improve sleep quality, and help flush extra mucus and fluids from the respiratory system, it’s beneficial to try as soon as you feel an illness coming on.

Risks and Side Effects

What are the side effects of red clover? Because red clover contains isoflavones that mimic the effects of the hormone estrogen once they enter the body, the safety of red clover in patients with breast or endometrial cancer remains controversial. It’s possible that this herb may complicate these conditions and interfere with treatments — or even worse potentially raise the risk for them developing in the first place.

However, a 2013 systematic review concluded that “Soy consumption may be associated with reduced risk of breast cancer incidence, recurrence, and mortality… Soy intake consistent with a traditional Japanese diet appears safe for breast cancer survivors.”

Some people report experiencing estrogen-like side effects when taking RC, such as bloating, breast tenderness, changes in menstrual periods, mood changes and headaches.

On the other hand, red clover appears to be neutral, safe or even beneficial for most. Early evidence shows that taking a specific red clover extract (Promensil) daily for one year did not increase breast tissue density or raise breast cancer risk, nor did it seem to raise the likelihood of developing cancer of the lining of the uterus (endometrial cancer).

There’s some evidence that isoflavones can contribute to reproductive problems in certain animals. Several studies have linked high amounts of isoflavones to reproductive failure and complications, such as liver disease due to estrogen-like activities. However, in smaller doses in appear to be safe for most adults who are not pregnant, breastfeeding or at a high risk for breast cancer.

Red clover might also raise the risk for certain bleeding disturbances due to its blood-thinning effects in people who have abnormal blood clotting or who just had surgery. Use of this herb should be avoided in these cases.

Dosage

Red clover supplements can be found in standardized extract form or capsules. Isoflavones in red clover supplements are very potent, so much lower doses are needed than when consuming the whole herb.

Clinical trials, including those done with postmenopausal women, have used varying red clover dosages to safely produce positive effects. While dosage depends on what you’re using it for, recommendations are as follows:

• Up to 85 milligrams of isoflavones once daily seems to be safe for most adults using red clover for help with hormonal replacement. However, dosages can range from 40 to 160 mg of isoflavones daily.
• Two capsules containing 20–40 milligrams of dried leaves of red clover, taken one to two times daily, is the usual starting dose. (Studies have found 40 milligrams taken for 12 weeks are effective for menopausal symptoms and skin health, and as little as 20 grams taken for 12 weeks are effective for improving bone density.)
• In tincture form (1:5, 30 percent alcohol), start by taking 60–100 drops one to three times daily.
• For the skin (topical treatments for psoriasis or eczema, for example), use an ointment containing 10 percent to 15 percent flower heads, and don’t apply directly to an open wound without guidance.
• Keep in mind that when used daily red clover might take up to three months/12 weeks to show full results.

How to make red clover tea:

• You can purchase red clover tea bags in health food stores or make the tea yourself at home using dried herbs.
• To make red clover tea, use one to two teaspoons dried flowers or flowering tops steeped in eight ounces of hot water.
• This amount can be consumed up to three times daily.

Final Thoughts

• Red clover (Trifolium pratense) is an herbal treatment that is commonly used to help reduce symptoms of menopause, such as hot flashes, night sweats, fatigue, hair loss and low libido.
• It may help maintain bone strength, improve cardiovascular health, lower the risk for certain cancers, treat skin inflammation and fight respiratory infections.
• Some of the ways red clover helps fight inflammation, infections and hormonal imbalances include mimicking the effects of estrogen.
• There are several ways to use red clover, including extracts, tinctures, topical creams and tea.
• Most people don’t experience any serious side effects from RC, but there are some risks, particularly for women at risk for breast cancer, pregnant women or those who are breastfeeding. As always, consult your doctor if you have any questions or issues that arise before taking it, especially if you have a history of cancer or a bleeding disorder.

The post Red Clover Benefits for Menopause, Bones & Heart Health appeared first on Dr. Axe.

Like wintergreen, cramp bark is another herbal remedy that naturally contains a compound called methyl salicylate, which is known to have pain-relieving and anti-inflammatory effects.

As its name hints, cramp bark is known for relieving cramps, including those associated with premenstrual syndrome (PMS). It also has a long history of use in Native American herbalism, including the Penobscot tribe of Maine, who used cramp bark to naturally treat gout and swollen glands. At the same time in Wisconsin, the Meskwaki tribe was using this herbal remedy for back pain, arthritis and menstrual cramps.

Overall, cramp bark is said to have antispasmodic, sedative, relaxant and astringent properties. Let’s take a closer look at this intriguing herb and its many possible health benefits.

Uses and Benefits

What are the benefits of cramp bark? Here are some of the top ways it has been known to improve health:

1. PMS/Menstrual Cramps

Research from in vitro studies reveals that cramp bark can block the spasms of smooth muscle, so it’s not surprising that one of cramp bark’s most well-known uses as a traditional herbal remedy is for menstrual cramps that can accompany PMS. It’s known to help soothe even severe cramping that is associated with nausea, vomiting and sweaty chills.

Cramp bark is traditionally prepared by placing two teaspoons of the dried bark into a cup of water, bringing it to a boil and then simmering it for 10 to 15 minutes. This tea can be consumed three times per day for cramps. Another option is four to eight milliliters of tincture three times per day.

2. Endometriosis

Endometriosis is a medical disorder in which the tissue that normally lines the inside of the uterus grows outside the uterus. The fruits of Viburnum opulus have been used to treat gynecological disorders, including dysmenorrhea (painful periods) as well as ovarian cysts.

A study published in the Journal of Ethnopharmocology in 2016 wanted to see if cramp bark could also improve endometriosis. In an animal model study, endometriosis was surgically induced in subjects, and then cramp bark fruit extracts were administered for four days.

The subjects treated with the extracts of Viburnum opulus berries showed significant improvement in their endometriosis compared to the control group. The study concludes that the herb’s chlorogenic acid content, along with its other phenolic compounds, are likely responsible for its positive effects on endometriosis.

3. Miscarriage

According to experts in the field, cramp bark has long been used as a spasmolytic (or antispasmodic) during pregnancy, particularly in miscarriage prevention. This use as an herbal remedy in pregnancy is said to go back to Native American tribes.

Cramp bark is known to be a top pick by herbalists in the United Kingdom for preventing miscarriage. Several active substances in Viburnum opulus, including scopoletin and aesculetin, have been labeled as having antispasmodic effects on the uterus.

Midwives sometimes choose cramp bark for a threatened miscarriage, as well as early labor, during actual labor and for after-labor cramping. While this may sound strange, herbs are known for sometimes having opposite effects on the body depending on the quantity used, when and how they are used, and whether or not an herb is used alone or in combination with other herbs.

4. Muscle Relaxant

Cramp bark has a lengthy history as a natural muscle relaxant. As mentioned earlier, it is known to help relieve menstrual cramping due to its ability to stop smooth muscle spasms. For this reason, it’s also known to help relieve muscle spasms and aches throughout the body, such as in the back or legs, whether related to PMS or physical exertion.

5. Possible Anti-Cancer Effects

A study published in 2018 in the Journal of Cancer Research and Therapeutics points toward possible anti-tumor and anti-cancer effects of Viburnum opulus. Using an animal model, researchers demonstrated how extracts from gilaburu juice (juice made from the berries of the cramp bark plant) displayed in vivo antitumoral activity.

Another study published in 2013 used an animal model to evaluate possible positive effects on colon cancer in particular. Overall, researchers found that the groups of animal subjects with 1,2-dimethylhydrazine (DMH)-induced colon cancer that were treated with gilaburu juice for 30 weeks experienced a reduction in mean total number of tumor lesions. The researchers concluded that “gilaburu juice may be useful for the prevention of colon cancer at the initiation stage.”

6. Kidney Health

It appears cramp bark is effective in preventing kidney stones and can benefit overall kidney health. It’s believed its citrate content is partly responsible for this effect.

In fact, one study reported, “Because V. opulus contains citrate as high as lemon juice does and it is a potassium-rich and calciumand sodium-poor fluid, it can be an alternative to pharmaceutical treatment in mild-to-moderate degree hypocitraturic stone patients.” Meanwhile, another study published in 2019 revealed that “V. opulus is an herbal treatment alternative that facilitates the passage of ureteral stones <10 mm.”

Risks and Side Effects

Cramp bark typically doesn’t cause unwanted side effects in normal doses. However, do not use this herbal remedy if you have a sensitivity to aspirin. People sensitive to aspirin may also be sensitive to cramp bark.

Large doses of cramp bark can cause nausea, vomiting and/or diarrhea.

This herbal remedy is typically not used in young children. Check with your pediatrician before using with your child.

Check with your doctor before combining cramp bark with any medications. Also, check with your doctor before using it if you have any ongoing health concerns.

Speak with your health care provider before using cramp bark if you are pregnant or nursing.

How to Use

The cramp bark plant (Viburnum opulus) is a large deciduous shrub that belongs to the honeysuckle family. It can grow up to 16 feet tall and has large white flowers that produce small red berries in the fall.

Where does cramp bark grow? Today, you can find it growing in the United States and Canada, but it’s actually native to the lowland forest of Scotland and England.

Common names for cramp bark include Guelder rose, snowball tree, water elder and European cranberry-bush. However, it is not closely related to the cranberry even though it also has red berries.

To obtain the medicinal or herbal form of cramp bark, the bark of the plant is stripped off in the fall, before the leaves change color, or in the spring, before the buds open up. The bark contains many natural chemical plant compounds known to have positive health effects, including:

• catechins and epicatechin
• ellagic, caffeic, chlorogenic, neochlorogenic, p-coumaric, ferulic, gallic, protocatechuic, homogentisic and syringic acids
• flavonoids, like astragalin and paeonoside

It’s important not to confuse cramp bark and black haw (Viburnum prunifolium). Confusion sometimes occurs because they are plant cousins and share some benefits.

What is black haw used for? Like cramp bark, it is known to relieve menstrual cramps, but they are definitely two totally different plants.

The reason why the cramp bark plant is also known as Guelder rose has a little bit of story to it. Since it is said to have first been formally cultivated in the Dutch city of Gueldersland, this alternative name is in honor of this city.

Another interesting fact about cramp bark is that it is one of the national symbols of Ukraine, where it is featured in art, songs and folklore. In Ukraine, it’s known as Kalyna. This alternative name comes from the legend of Kalyna, who was believed to be a goddess during the birth of the universe.

To this day, the “Kalyna” plant is a central aspect of Ukrainian culture.

While the bark is used medicinally, the dried berries are employed in the creation of dark ink and dye. The berries are also sometimes used to make jelly and preserves.

If you’re wondering where to buy cramp bark, you can typically find the dried parts of the plant in bulk or as cramp bark capsules, tincture or tea bags in health stores or through online retailers.

There is currently no standard dosing for cramp bark, but one recommendation for health concerns such as cramping or muscle spasms is one cup of tea made from two teaspoons of the dried bark or four to eight milliliters of tincture three times per day.

The appropriate dosage depends on a few factors, including the user’s age and health status. If you have any questions about use and dosage, always consult a health care professional or qualified herbalist. It’s also important to read cramp bark supplement labels closely.

You can use the dried herb to make a homemade cramp bark tincture recipe. In some stores around the world and online, you can also find juice made from the berries of Viburnum opulus called gilaburu juice.

If you’re looking to grow a cramp bark plant, you may be able to find it at your local garden center. These plants are known to thrive in damp, woody climates.

Final Thoughts

• Cramp bark has a lengthy history of use for women’s health issues, including menstrual cramps, as well as endometriosis and miscarriage.
• It’s also an herbal remedy for muscle pain and spasms and pain throughout the body.
• It contains many chemical components, which lead it to having antispasmodic, sedative, relaxant and astringent properties.
• So far, research using animal models demonstrates that juice and extracts from the berries of the plant show promise for having anti-tumor and anti-cancer properties.
• Dried cramp bark can be used to make a tea or a tincture. You can also buy tea bags, premade tincture or capsules.

The post Cramp Bark Benefits for Menstrual Relief & Beyond appeared first on Dr. Axe.

You are probably familiar with the image of the sacred lotus that sits beautifully on pond water and symbolizes beauty and rebirth, but how often do you think about the roots of the lotus that stretch deep into the mud? The lotus root is an edible stem that is often used in Asian cuisine.

Like burdock root, lotus rhizomes contain powerful antioxidants that help protect us from disease, and its nutrients boost the health of our digestive and cardiovascular systems. Just like another disease-fighting root called galangal, eating lotus root may help support brain health and reduce inflammation.

The root of the lotus can be used in an array of recipes, from salads to soups and stir fries. When peeled and sliced, it has a slightly nutty flavor and a nice, crunchy bite.

If you haven’t tried cooking with this root yet, you’ll probably want to start once you read about its many health benefits.

What Is Lotus Root?

Lotus root is the long stem of the lotus plant. The lotus plant has the scientific name Nelumbo nucifera and belongs to the Nelumbonaceae family. The root, flower stalks and seeds are commonly used in Chinese and Japanese cuisine.

The tubular lotus root is found buried in swampy, anaerobic (lack of oxygen) sediment. It has oval holes for obtaining oxygen and allowing buoyancy in water. The tubular shape of the root is used for storing energy in the form of starch.

On the outside, lotus root is smooth and has a brownish yellow color. Internally, the root is white and has a crisp flesh.

Lotus root grows in strands, similar to the links of sausages, and the stem can grow up to four feet in length. You can find the roots and lotus flowers in muddy ponds and rivers.

This root is commonly sliced and pickled, sautéed or baked. It has a mildly sweet taste that’s been likened to that of water chestnuts with a nutty flavor and a texture similar to potato. Lotus root also has a satisfying crunch when it’s cooked, so it makes for an excellent snack (think lotus root chips) or addition to stir-fries.

The root is also used to make lotus root starch, or it’s dried to make a powder that’s used in Chinese medicine.

The lotus plant glows in fresh water in semitropical climates. It originated in India and was later introduced to nations spanning from Egypt to China about 2,000 years ago. In China, it is used extensively for food and sometimes for herbal medicine.

Lotus root harvest begins in August and lasts until it hits peak season in the fall, but you can find it year-round in Asian markets or larger grocery stores.

Traditionally in Japan and China, farmers would stand knee-deep in ponds and feel for the root of the lotus plant with their toes. Then they would dig the roots out by hand.

When the lotus flower blooms and the plant reaches maturity, it breaks apart and released its seeds through the holds in the flower’s pod. Then the seeds link to the bottom of the muddy water and establish new lotus plants — beginning the cycle again.

In addition to the root, the seeds are a major product in southern China, and the leaves are used in cooking as flavorings or as decorations.

Nutrition Facts

Lotus root’s nutritional values depend on whether we’re looking at the raw root or cooked.

One raw lotus root (about 115 grams) contains approximately:

• Calories: 85.1
• Total Carbohydrates: 19.8 g
  • Fiber: 5.6 g
• Total Fat: 0.1 g
  • Saturated Fat: 0.03 g
  • Polyunsaturated Fat: 0.02 g
  • Monounsaturated Fat: 0.02 g
  • Trans Fat: 0 g
• Protein: 3 g
• Sodium: 46 mg (2% DV*)
• Vitamin C: 50.6 mg (56% DV)
• Copper: 0.3 mg (33% DV)
• Riboflavin: 0.3 mg (23% DV)
• Vitamin B6: 0.3 mg (18% DV)
• Thiamine: 0.2 mg (17% DV)
• Potassium: 639 mg (14% DV)
• Manganese: 0.3 mg (13% DV)
• Phosphorus: 115 mg (9% DV)
• Pantothenic Acid: 0.4 mg (8% DV)
• Iron: 1.3 mg (7% DV)
• Magnesium: 26.4 mg (6% DV)
• Calcium: 51.8 mg (4% DV)
• Folate: 15 mcg (4% DV)

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

In addition, raw lotus root also contains some niacin, zinc and selenium.

A half-cup serving of boiled lotus root (approximately 60 grams) provides about:

• Calories: 39.6
• Total Carbohydrates: 9.6 g
  • Fiber: 1.9 g
  • Sugar: 0.3 g
• Total Fat: 0.04 g
  • Saturated Fat: 0.01 g
  • Polyunsaturated Fat: 0.01 g
  • Monounsaturated Fat: 0.01 g
  • Trans Fat: 0 g
• Protein: 0.9 g
• Sodium: 27 mg (1% DV*)
• Vitamin C: 16.4 mg (18% DV)
• Copper: 0.1 mg (11% DV)
• Thiamine: 0.1 mg (8% DV)
• Vitamin B6: 0.1 mg (6% DV)
• Potassium: 218 mg (5% DV)
• Manganese: 0.1 mg (4% DV)
• Phosphorus: 46.8 mg (4% DV)
• Iron: 0.5 mg (3% DV)
• Magnesium: 13.2 mg (3% DV)

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

In addition, cooked lotus root contains some niacin, folate, pantothenic acid, calcium, zinc and selenium.

Health Benefits

1. Promotes Glowing Skin

Lotus root is an excellent source of vitamin C. Thanks to its antioxidant content, vitamin C benefits the health of skin through several different mechanisms.

Our skin contains high concentrations of vitamin C. This vitamin promotes the synthesis of collagen, protects the skin against damage caused by free radicals and ultraviolet exposure, and helps reverse signs of aging. Vitamin C also helps reduce signs of hyperpigmentation, like dark patches and discoloration of the skin.

The extra of this root in particular has been shown to inhibit “skin damage through suppression of collagenase production in vitro.” It’s also been found to possess anti-aging and anti-wrinkle effects.

2. Boosts Brain Health

Along with beef liver, sunflower seeds and cashews, lotus root is considered a food high in copper. Not only does copper help promote energy levels, strengthen bones and support metabolism, but it also helps boost brain health by enabling the function of neural pathways.

Research suggests that a copper deficiency may be associated with the onset of neurodegenerative diseases like Alzheimer’s. To help prevent decreased cognition, eating lotus root and other foods high in copper stimulates mental functioning.

A study published in the Journal of Dietary Supplements suggests that the large amounts of polyphenolic compounds in lotus root help improve neural function by stimulating the production of brain-derived neurotrophic factors in glial cells, the most abundant type of cells in the central nervous system.

3. Supports Energy Levels

Eating lotus root increases your iron levels. Iron supports ongoing energy by allowing oxygen to reach your cells.

When someone has an iron deficiency, that person often feels tired, sluggish and has trouble with concentration. Eating iron-rich foods helps increase oxygen levels in cells and muscles. It also allows iron to promote the proper digestion of proteins and absorption of nutrients from food.

The bioactive polysaccharides in this root also help with energy levels and metabolism.

4. Aids Digestion and Weight Management

Lotus root provides a good amount of fiber. Thus, it aids digestion by bulking up stool and relieving digestive issues like constipation.

Plus, eating a high-fiber diet makes you feel full and more satisfied for a longer period of time, which could potentially aid weight loss.

Research published in the Journal of Nutrition and Metabolism indicates that apart from relieving constipation, consumption of dietary fiber helps reduce hunger, thereby reducing total energy intake and preventing weight gain.

Fermented lotus root has even been shown to provide gastroprotective effects in rats, and the antioxidants and other compounds promote digestion overall.

5. Improves Cardiovascular Health

Lotus root is rich in nutrients and fiber, which promote cardiovascular health. Research shows that there’s an inverse association between eating foods high in insoluble fiber and blood pressure and cholesterol levels.

The root of the lotus plant is also a good source of potassium. Potassium is responsible for making sure heart rhythm is healthy.

People with low potassium levels are at a greater risk for heart disease, especially suffering from a stroke. This is because potassium, in combination with minerals like magnesium and calcium, prevents the buildup of fluids in our cells. Thereby, it helps lower blood pressure levels and cardiovascular issues, like heart palpitations, poor circulation and narrowing arteries.

The extract of this root has also been shown to promote cholesterol metabolism, and the antioxidant and anti-inflammatory effects of lotus leaves have been found to protect heart health.

6. Boosts Immunity

Because lotus root is an excellent source of vitamin C, which works as an antioxidant in the body, it helps boost your immune system.

According to research published in the journal Nutrients, vitamin C contributes to immune defense by supporting various cellular functions. These include supporting epithelial barrier function against pathogens, promoting oxidant-scavenging activity and promoting microbial killing.

A vitamin C deficiency may result in impaired immunity and higher susceptibility to infections.

In addition, fermented lotus root holds anti-inflammatory effects that support immune health, and the phytochemicals in the herb’s flower extracts provide an immunomodulatory effect in humans.

Not only that, but lotus and its bioactive phytocompounds have been studied for their effects on cancer prevention and intervention, showcasing promising results as a potential cancer-fighting food.

Uses in Traditional Medicine

The lotus plant originated in India and was brought to other countries, including Egypt, China and Japan, about 2,000 years ago. Today, all parts of the plant are used for food and in traditional medicine. The root, seeds and leaves in particular are used in herbal medicine.

The roots are used medicinally to boost the circulation of qi that may be obstructed and cause tightness in the chest. Lotus root is also used to treat ailments of summer heat and dampness accumulation. It’s believed in traditional medicine that inflammation is caused by the sensation of heat, so alleviating that heat can have anti-inflammatory benefits.

Lotus seeds are known to act as astringents that benefit the kidneys, heart and spleen. Lotus seeds are sometimes used to relieve diarrhea, alleviate restlessness and treat insomnia.

The seeds are also thought to help treat a qi deficiency, which could lead to reduced kidney health.

Lotus Root vs. Potato vs. Burdock Tea

Lotus root, potato and burdock root can all be added to soups, stews and stir-fries. Both lotus and burdock root have slightly sweet and nutty flavors, and they both contain a pleasantly crunchy texture when cooked or eaten raw.

You can also find tea products, powders and extracts made from both lotus and burdock root. These teas are used to reduce inflammation and provide disease-fighting antioxidants.

When comparing lotus root nutrition vs. potato and burdock nutrition, all three foods are pretty low in calories. All three vegetables are good sources of dietary fiber, with lotus root leading the way.

The micronutrients in these vegetables vary a bit. Lotus root is an excellent source of vitamin C, copper, vitamin B2, vitamin B6, vitamin B1 and manganese. Of all three vegetables, lotus provides higher levels of micronutrients.

Burdock root is a good source of vitamin B6, manganese, magnesium and potassium, and potato provides good amounts of vitamin C, vitamin B6 and potassium.

Where to Find and How to Use

You can find fresh lotus root in larger health food stores. It can also be found in Japanese and other Asian markets.

When you buy this root, look for rhizomes that are heavy, firm and smooth. Avoid roots with bruised or blemished skin.

For storing, keep fresh lotus root in a cool, dark place for three to four days or in your refrigerator for up to two weeks.

Lotus root is also sometimes available already sliced in the produce section, freeze-dried or canned.

To clean and use lotus root, break the root apart, and wash it thoroughly. Then cut off the ends, and peel the root’s outer skin until you see its white flesh.

The root is usually sliced into thin strips or cut into cubes and then eaten raw or cooked. It can be added to a variety of recipes.

You’ll find that soaking the sliced root in vinegar water or lemon juice helps prevent discoloration.

You can eat young and tender lotus root, but mature roots taste too bitter to eat raw and need to be cooked. Try adding cooked lotus root to salads, sautéed root vegetables, soups, stews and stir-fries.

Recipes

When cooking lotus root, you have a lot of preparation options. The root can be poached by adding slices to simmering water for about 25 minutes. It can be roasted in the oven for about 15 minutes to make lotus root chips, and it can be stir-fried in oil along with ginger, garlic and green onions.

If you use frozen root, it’s best to let it thaw first before cooking. This allows it to caramelize and become crispy when frying or roasting.

One of the most basic and traditional ways to cook lotus root is to stir-fry the vegetable. Simply cut it crosswise into quarter-inch slices, and cook it in oil over medium heat for two to four minutes.

Lotus root has a great crunchy texture that pairs well with tender vegetables like carrots and asparagus.

Lotus root makes a great addition to any stir-fry recipe, like these easy and healthy recipes:

• Salmon Stir-Fry
• Thai Chicken Stir-Fry Recipe

It can also serve as a nutritious vegetable in soups, like this Curried Cauliflower Soup.

Lotus root can also be used to make a healthy snack. It’s easy to bake lotus root chips — just use high heat for about 20 minutes, turning the root slices halfway. You can season the chips with olive oil, a pinch of salt and garlic powder.

Risks and Side Effects

Lotus root is considered safe when it’s consumed as a food. When the seeds, leaves, flowers and root of the lotus plant are used to make medicine, there are some possible side effects to know about.

When used as medicine, lotus powder or lotus extract might lower blood sugar levels, so people with diabetes should only use medicinal products containing lotus under the care of their doctors. If you use products containing lotus, watch out for signs of hypoglycemia, and stop using lotus at least two weeks before a scheduled surgery.

Women who are pregnant or breastfeeding should avoid using lotus as medicine because there is not enough research about its safety under these circumstances.

Final Thoughts

• Is lotus root good for you? Yes! It boasts a range of vitamins and minerals, including high amounts of vitamin C, copper and B vitamins. It’s also rich in fiber and low in calories, so it can aid weight loss and keep you satiated.
• Lotus root is part of the lotus plant that grows in muddy waters. The roots grow in tubers like sausage links, and when they are peeled, they have a white color and crunchy texture.
• This root is commonly used in Chinese and Japanese cuisines in salads, stir-fries, soups and stews.
• Lotus root nutrition contributes to its many health benefits, including its ability to:
  • Promote glowing skin
  • Boost brain health
  • Support energy levels
  • Aid digestion and weight management
  • Improve cardiovascular health
  • Boost immunity

The post Lotus Root: The Herb that Supports the Brain, Gut & Heart appeared first on Dr. Axe.

Although many people think of it as the herb that’s sprinkled on top of pizza or into pasta sauces, oregano has been considered a precious plant for over 2,500 years in folk medicines around the world. It’s one of the top herbs for healing because of its antioxidant and antibacterial activity.

With powerful antioxidants and components that help fight bacterial and viral infections, this common herb holds important space in both your kitchen and medicine cabinets. Although oregano oil is much more concentrated and has greater therapeutic potential, cooking with oregano has its health benefits, too.

What Is Oregano?

Oregano (Origanum vulgare) is an herb that’s a member of the mint (Lamiaceae) family. It has been used for thousands of years in folk medicines to treat upset stomach, respiratory complaints and bacterial infections.

Oregano leaves have a strong aroma and slightly bitter, earthy flavor. The spice was used in ancient Egypt and Greece to flavor meats, fish and vegetables.

Oil of oregano contains two powerful compounds called carvacrol and thymol, both of which have been shown in studies to have strong antibacterial and antifungal properties.

Oregano’s oil is primarily made of carvacrol, while studies show that the plant’s leaves contain a variety of antioxidant compounds, such as phenols, triterpenes, rosmarinic acid, ursolic acid and oleanolic acid.

Types/Varieties

There are several types of oregano offered across the globe. Common oregano is known as “origanum vulgare” and is also called “wild marjoram.”

The varieties that are most popular for cooking are Greek oregano and Italian oregano. The Greek variety is more pungent, while the Italian type has a sweeter aroma.

Some other varieties include:

• Syrian oregano
• Golden oregano
• Curan oregano
• Mexican oregano

There are also varieties that are not consumed but used for decorative purposes. This includes pilgrim oregano, amethyst falls oregano and hop-flower oregano. These types have colorful flowers and grow easily in gardens.

Benefits

The leaves and dried versions are excellent sources of antioxidants and antibacterial compounds. Most studies involving the herb are done with its essential oils, which is a more concentrated form and has greater efficacy for promoting overall wellness and healthy aging.

Research shows that this herb has the following benefits:

1. Antioxidant Powerhouse

Oregano is jam-packed with health-promoting antioxidants, including limonene, thymol, carvacrol and terpinene. In fact, it’s one of the top antioxidant foods with an oxygen radical absorbance capacity (ORAC) score of 159,277. (That’s high!)

There are numerous benefits of eating foods high in antioxidants. They help slow the effects of aging by reducing free radical damage, which can contribute to many health issues and premature aging.

Antioxidants positively impact your skin, eyes, heart, brain and cells as well.

Studies on oregano extracts show that the herb’s antioxidant effects are likely attributed to carvacrol and thymol, two components that have therapeutic and preventative purposes in folk medicine.

2. Has Antibacterial Properties

Several studies indicate that oil of oregano has antibacterial effects against a range of bacterial strains. There’s even research supporting the use of the oil as an alternative to harmful antibiotics for a number of health concerns.

One study found that oil of oregano possesses the highest antibacterial activity against E. coli, suggesting that the extract can be used to promote gastrointestinal health and prevent food poisoning.

What does this mean about the oregano leaves you add to your pasta sauce? They contain two important compounds, thymol and carvacrol, which help fight bacterial infections.

That said, using the more concentrated essential oil is far more effective for killing bacteria.

3. Reduces Inflammation

Cooking with this health-promoting herb, whether it’s dry or fresh, may help reduce inflammation. Studies on the herb’s essential oils show that it contains powerful anti-inflammatory properties.

This is due to the plant’s antioxidant activity, which helps improve chronic inflammation and a long list of diseases, including cancer and Alzheimer’s disease.

Oregano products are used to relieve inflammatory conditions including allergies and rheumatoid arthritis. Herbal extracts are also used topically to reduce issues like insect bites, psoriasis, acne and muscle pain.

4. Helps Digestive Issues

Several of the active compounds found in Origanum vulgare can help aid digestion by relaxing the muscles of the GI tract and also helping balance the ratio of good-to-bad bacteria in the gut.

Thymol, one of oregano’s active compounds, may help relax the soft tissue of the throat and stomach, which can help to decrease GERD, heartburn and discomfort after eating.

A 2014 study published in Global Advances in Health & Medicine found evidence that use of herbal antimicrobials is just as effective as the antibiotic usually given for the treatment of SIBO. When 104 patients diagnosed with SIBO (via lactulose breath test) were treated either with rifaximin (1,200 milligrams) or herbal antimicrobials over the course of four weeks, the results showed that 46 percent of the patients treated with herbal antimicrobials experienced symptom improvements compared to only 34 percent treated with the antibiotic rifaximin.

5. Fights Viral Infections

Carvacrol, one of the main components in oregano, has been shown to possess antiviral properties. This enables oregano oil to delay viral disease progression and improve resistance to infections.

Again, these studies use the herb’s essential oil, which is far more concentrated than consuming fresh or dried leaves. However, they does highlight the beneficial compounds that are present in the plant.

6. May Help Improve Cholesterol Levels

Research published in the Journal of International Medical Research suggests that adding oregano oil supplementation can improve cholesterol levels.

For the study, 48 patients with mild hyperlipidemia were given lifestyle and low-fat dietary advice. Thirty-two of the patients (study group) were prescribed 25 milliliters of oregano distillate to be taken after each meal for three months, and the remaining 16 patients were the control group.

After the three-month study period, those in the study group showed significantly greater increases in high-density lipoprotein (HDL) cholesterol and significantly greater decreases in low density lipoprotein (LDL) cholesterol compared to the control group.

Nutrition

One teaspoon (about a gram) of oregano leaves contains approximately:

• 3.1 calories
• 1.9 carbohydrates
• 0.1 grams protein
• 0.1 grams fat
• 0.4 grams fiber
• 6.2 micrograms vitamin K (8 percent DV)

On teaspoon (about 2 grams) of dried oregano contains approximately:

• 5.4 calories
• 3.4 carbohydrates
• 0.2 grams protein
• 0.2 grams fat
• 0.7 grams fiber
• 10.9 micrograms vitamin K (14 percent DV)
• 0.8 milligrams iron (4 percent DV)
• 0.1 milligrams manganese (4 percent DV)
• 27.6 milligrams calcium (3 percent DV)

How to Add to Diet (Recipes)

It’s easy to add oregano spice and leaves into your everyday diet. It’s commonly added to Mediterranean dishes and serves as a versatile spice for sauces, stuffings, soups and salads.

It can be sprinkled on homemade pizzas, soups and doughs too.

Need some recipe ideas that incorporate this health-promoting herb? Try these:

• Homemade Chicken Marsala with ghee and Paleo flour
• Zesty Turkey Salad with beans, walnuts and fresh herbs
• Olive Tapenade Recipe with olives, fresh herbs and sun-dried tomatoes

Need some tips on optimizing freshness when cooking with this herb? Chopping or crushing the leaves provides more flavor, and add it in at the end of the cooking process for the best results.

Using fresh leaves gives you more flavor too. Thankfully, the herb is super easy to grow at home and even thrives in a pot on your windowsill.

Risks and Side Effects

Consuming dried or fresh oregano is safe in normal amounts, when added to recipes. People who are allergic to herbs within the Lamiaceae family, like mint and basil, should be cautious when eating it for the first time.

The oil is much more concentrated and should only be consumed for short periods of time, at a maximum of two weeks. It should also be diluted with water or coconut oil when taken internally.

The essential oil should also be diluted when applied topically to fight infections or reduce inflammation.

Conclusion

• Oregano has been used for thousands of years for therapeutic and culinary purposes.
• The herb has powerful antioxidant, antibacterial, antiviral and anti-inflammatory effects. Although the herb’s essential oils are more potent and provide greater therapeutic benefits, adding dried or fresh leaves to recipes is an excellent way to consume the plant’s antioxidants.
• It’s easy to cook with the herb. It goes well in any Mediterranean recipe, including sauces, fish and meat dishes, soups and salads.

The post Oregano Benefits for Inflammation, Infections & More appeared first on Dr. Axe.

For most people, mistletoe brings to mind none other than a white Christmas. Besides serving as a festive winter decoration, did you know that mistletoe is also used in herbal medicine and has been for hundreds of years?

It’s a little known fact that there is actually more than one type of mistletoe. In fact, it’s believed over 100 different species are in existence.

One type of branch is most prominently used ornamentally, while a few are harvested for their medicinal purposes.

When it comes to health promotion and preventing common conditions, what is mistletoe used for? According to the National Center for Complimentary and Integrative Health (NCCIH), some of the many ailments that it may help treat include:

• seizures
• headaches
• arthritis symptoms
• potentially even cancer

That said, while it may have been considered a top herb for healing throughout history, there’s not much evidence showing it definitely works … and some that indicates it may be dangerous.

What Is Mistletoe?

Mistletoe is a member of the Viscaceae plant family and is considered an evergreen hemiparasitic plant. As a parasitic plant, it latches on to trees and feeds off of them.

It’s harvested for its berries, leaves and stems.

Mistletoe earned its interesting name because many years ago people noticed that it grew where bird droppings were found. In Anglo-Saxon, “mistel” means “dung” and “tan” means “twig.” The name misteltan eventually morphed to mistletoe.

Herbalists use mistletoe to make herbal extracts that have certain physiological effects.

The European plant, the type used as a supplement/medicine, grows on common trees such as apple, oak, pine and elm trees. Mistletoe plants form clusters or “bushes” on these trees, sometimes called “witches’ brooms.”

During cooler months, including throughout the winter, berries also grow on the branches, which attract a variety of birds.

Types

Mistletoe plants are distributed across Europe, America, Asia and Africa to Australia and New Zealand. Some of the most recognized mistletoe species include:

• Viscum
• Phoradendron
• Arceuthobium
• Peraxilla
• Loranthus
• Amylotheca
• Amyema
• Taxillus
• Psittacanthus
• Scurrula

American mistletoe (Phoradendron flavescens) is the type that grows in the United States and is used as a romantic holiday/Christmas decoration throughout the winter, while European mistletoe (Viscum album) is the species that has been used for centuries in traditional herbal medicine.

A third species (Loranthus ferrugineus) is less common but used by some to treat high blood pressure and gastrointestinal complaints. Other species, including Japanese mistletoe (Taxillus yadoriki Danser), are known for their many antimicrobial and antioxidant properties.

Uses in Traditional Medicine

The name “mistletoe” is believed to have been derived from the Celtic word for “all-heal.” Records tell us there were many historical uses of mistletoe, most of which focused on healing the nervous system.

It was used to treat conditions including:

• nervousness/anxiety (sometimes in combination with valerian root)
• convulsions
• hysteria
• neuralgia
• skin problems
• urinary disorders
• fevers
• heart disease

In some traditional medicine systems, it was believed to be a natural “heart tonic” that could strengthen the force of the heartbeat and increase the heart rate. Herbal formulas that included mistletoe, valerian and vervain were often given for “all kinds of nervous complaints” caused by hormonal imbalances, fatigue, etc.

As a natural remedy, mistletoe was usually made into a healing tea or tincture. Another use was making salves for skin problems like sores and ulcers.

Role as a Christmas Decoration

What does mistletoe have to do with Christmas? It has long been associated with peace, protection, romance and celebration.

Today, the meaning of the mistletoe at Christmas is to serve as a sign of love and friendship.

Why do people kiss under mistletoe? This holiday tradition is said to have first began with the Greek festival of Saturnalia. Other sources claim that this tradition started in England in churches.

Records show that it first became a symbol of romance during the times of ancient Norse mythology, practiced by North Germanic/Scandinavian people in the 17th and 18th centuries. The custom of kissing beneath the mistletoe then spread to British servants and throughout England.

Refusing to kiss someone beneath mistletoe branches was associated with bad luck, as were mistletoe plants that lost of their berries.

Historically, mistletoe also symbolized the need to form a truce among enemies. The ancient Celts and Germans used European mistletoe as a ceremonial plant and believed that it had mystical powers.

It has long been a symbol of protection from misfortune, illness and violence as it “warded off evil spirits.” Some also believed it had natural aphrodisiac properties, so it was sometimes used to promote fertility

Is It Poisonous?

Why might mistletoe be bad? Because mistletoe can sometimes wind up causing damage to “host trees” that it grows on, it’s earned a reputation as being “poisonous” and is even called a “parasite” by some.

The International Academy of Herbal Arts and Sciences states: “Mistletoe burrows roots into the inner wood of trees and feeds from their sap, and a heavy infestation with mistletoe can kill branches of the host plant or even the entire host.”

Technically mistletoes are hemiparasites, meaning they obtain some energy through photosynthesis while the rest is extracted from other trees and plants.

While mistletoe can sometimes kill trees here and there, it also supplies food for birds and provides dense foliage that is useful for nesting. In fact, forests where it grows abundantly have been found to be home to many more birds — including owls, robins, chickadees, bluebirds and mourning doves — due to their ability to eat and burrow in mistletoe bunches.

What do we know about the effectiveness and safety of mistletoe when humans consume it? Is mistletoe also a type of disease or harmful?

• It’s well-known that parts of the plant, including the berries and leaves, can cause serious side effects when consumed orally. Poisoning can also occur if you drink too much tea created from the plant. The poisonous ingredient found in mistletoe is called phoratoxin. Symptoms are most likely to occur after ingesting the leaves and usually last one to three days.
• There are also potential side effects associated with injections. Side effects that can be caused by mistletoe extract injections can include soreness, inflammation at the injection site, headache, fever, chills, skin rash and, rarely, severe allergic reactions.
• Other potential adverse reactions include vomiting, diarrhea, cramping and liver damage if used long term.
• Consuming small amounts has mostly been shown to be safe. Larger doses pose the greatest risk for serious side effects.
• All of that said, mistletoe when used as medicine seems to be generally safe. According to a 2018 statement published by the PDQ Integrative, Alternative, and Complementary Therapies Editorial Board, “few side effects have been reported from the use of mistletoe extracts.”

Overall, limited research exists on the potential side effects of consuming mistletoe. Currently in the United States, it is only used in clinical trials and not otherwise indicated for use.

Some trials have found evidence that mistletoe can help improve survival or quality of life in cancer patients. However, the vast majority of trials have had “major weaknesses that raise doubts about their findings.”

The NCCIH and the National Cancer Institute completed a preliminary trial to evaluate the safety of injected European mistletoe extract in combination with a cancer drug in patients with advanced cancer. It showed that patients seemed to tolerate the herb/drug combination.

However, future studies are still being designed to evaluate mistletoe’s effectiveness. That means for now it is still considered an unproven cancer treatment.

Mistletoe should not be used during pregnancy, since there are no studies to show it’s safe and some that suggest it can cause changes in the uterus that increase miscarriage risk. It also shouldn’t be used by anyone with an autoimmune disease since it might cause the immune system to become more active or anyone being treated for diabetes or heart disease/high blood pressure since it can modify glucose/blood sugar levels.

Because it’s controversial and capable of causing adverse effects, it’s best to consult with a health care practitioner before taking mistletoe.

Benefits

Studies have identified different kinds of free radical-scavenging antioxidant, antimicrobial and anti-inflammatory constituents within various mistletoe species, including:

• Flavonoids
• Alkaloids
• Lectins
• Polypeptides
• Arginine
• Polysaccharides
• Tannins
• Terpenoids and/or steroids
• Acidic compounds
• Glycosides
• Gallic acid

Because it’s rich in these protective compounds, mistletoe may have some of the following health benefits:

1. Potentially Helpful for Cancer

Today, mistletoe extracts are the most frequently prescribed unconventional cancer therapies in Germany and some other European countries, where mistletoe is sold as a prescription drug, most often for cancer.

Even though it has been used in Europe since the 1920s, the U.S. Food and Drug Administration has not approved it  as a treatment for any condition, including cancer.

What does mistletoe do to possibly help fight cancer? In certain studies, it has been shown to stimulate the immune system and kill certain cancer cells. However, these effects have mostly been observed in test tubes and not in humans.

A number of in-vitro studies have reported immunostimulatory, cytotoxic and proapoptotic effects.

Unfortunately, though, almost all studies have had at least one major weakness that has made researchers question their reliability. One review even concluded: “Most studies did not show any effect of mistletoe on cancer survival.”

There is some research that suggests that administering European mistletoe extract might offer help in the treatment of:

• Breast cancer — Limited studies have found that injections might help stop breast cancer tumor growth and increase life span.
• Advanced pancreatic cancer — Mistletoe extract might be able to help improve survival time by several months when injected into the tumor in people with pancreatic cancer.
• Colon cancer
• Bladder cancer (especially in those with reoccurring bladder cancer)
• Stomach cancer
• Liver cancer
• Leukemia
• Lung cancer
• Ovarian cancer
• Uterine cancer

Another potential but controversial use is reducing side effects of cancer treatments, including chemotherapy and radiation therapy, and improving quality of life during recovery.

A 2020 systematic review published in the journal BMC Complimentary Medicine and Therapies found that “mistletoe extracts produce a significant, medium-sized effect on quality of life (QoL) in cancer.” The researchers did point out though that “most studies have a high risk of bias or at least raise some concern.”

On the other hand, a separate 2019 review did not find evidence suggesting that it had any major positive impacts on the lives of people recovering from cancer.

2. May Support Cardiovascular Health

There’s some evidence that mistletoe, especially the species L. ferrugineus and Loranthus micranthus (African mistletoe), may help manage hypertension and gastrointestinal complaints. These types may lower the risk for blood vessel conditions, including high blood pressure and atherosclerosis (thickening and hardening of the arteries).

A 2011 study published in Biochemistry Research International that was conducted on rats found that it had anti-hypertensive, anti-artherogenic and vasorelaxation effects that could potentially reduce cardiac episodes. However, study results have been mixed overall. Some even suggest it may make heart disease worse in certain patients.

3. Used Topically to Manage Skin Conditions

Sprigs of mistletoe can be used for bathing. You can also apply it to the skin to help treat varicose veins, ulcers on the lower legs and eczema.

Some also believe that it has pain-killing properties and can be used to help treat joint pain (rheumatic and neuralgic pains) when it’s rubbed into the skin.

4. May Help Treat Depression and Anxiety

Mistletoes have emerged as promising alternative therapy against mood-related conditions, including depression, anxiety and fatigue, especially when these conditions are associated with cancer treatments.

Several studies have shown that mistletoe can improve coping ability of both cancer patients and survivors.

5. May Support Hormonal Balance

Mistletoe has been used to help manage menopause symptoms, such as fatigue and trouble sleeping, and to regulate hormones when a woman experiences irregular periods.

In post-menopausal women, the population most likely to suffer from osteoporosis, it may also be able to help defend against weak bones and fractures.

6. Used to Fight Colds, Coughs and Asthma

Although not many studies have directly observed mistletoe’s effects on the respiratory system, various mistletoe plant species are believed to exert antioxidant, analgesic, anti-inflammatory and immune-stimulatory properties, making them defenders against illnesses and infections.

Supplementing with mistletoe might be able to help fight off common colds, sore throats, fevers, coughs and respiratory issues like asthma, although this hasn’t been proven in many studies.

To defend against respiratory issues and colds, sprigs of mistletoe can be used to make herbal tea/tinctures or they can be inhaled.

Mistletoe vs. Holly

• Like certain species of mistletoe, holly (Ilex aquifolium) is a plant also widely used for decoration in the winter, especially during Christmas. These two plants are commonly used together, but they don’t look alike or have the same chemical properties.
• Just like with mistletoe, there are many species of holly. English holly, Oregon holly and American holly are used as ornamental Christmas greens. These types of holly plants are shrubs that have spiky, dark-green, thin, glossy leaves and red berries.
• The leaves of the holly species llex opaca, Ilex vomitoria and Ilex aquifolium are used to make medicine. Their berries are said to be “poisonous” because they can cause serious side effects if eaten.
• Some of the conditions that holly is said to help treat include coughs, digestive disorders, jaundice, fevers, joint pain, swelling, water retention, heart disease and high blood pressure.
• Traditional uses of holly include consuming it as a heart tonic and digestive cleanser, since it has properties that can induce vomiting and change blood pressure.

How to Use

Once dried and made into an extract, mistletoe is typically given as an injection. It can, however, also be taken by mouth as a capsule/supplement and consumed as a tea/tincture.

Mistletoe is usually sold as a dry herb or as sprigs. At home, dried mistletoe can be used to make teas and tinctures.

It’s recommended that tea made from the mistletoe always be made as a cold infusion, since using very hot water may destroy some of the compounds found in mistletoe. For most people, the easiest way to make mistletoe tea it with with hot but not boiling water (like you could make green tea).

It’s also possible to take the extract by mouth. Depending on which country you live in, a doctor may prescribe extract injections.

Because products vary, always read directions carefully when purchasing mistletoe herb. Speak to your doctor if you take any medications, especially those for high blood pressure, since mistletoe does have a number of interactions with other drugs.

Dosage Recommendations:

• Use the smallest possible dose that exerts an obvious effect. Some herbalists use only one to two milliliters of extract per day in divided doses. Low doses of one milliliter per day are even used by some doctors as a complementary cancer treatment.
• Crude mistletoe fruit or herb used to make tea (typically to treat hypertension) is recommended at a dosage of 10 grams per day.
• Extracts are usually given by intravenous or subcutaneous injection at dosages of 0.1 to 30 milligrams, several times per week.

Mistletoe Injections

The effectiveness of mistletoe injections depends on the exact type of extract being used. Products can vary considerably, since many factors affect the quality of the extract. These include the type of host tree, the exact species, how the extract is gathered and the time of year the plant is picked.

Extracts are made in water-based solutions (made with water and alcohol) that are commonly injected. Products are sometimes named according to the type of tree on which the plant grows.

As mentioned above, subcutaneous mistletoe injections (those administered below the skin) are only approved for use in clinical trials in the U.S at this time. Usually, injections are given under the skin. Sometimes they can be administered into a vein, pleural cavity or a tumor.

In countries other than the U.S., there are several brands of extracts/injections that are currently available by prescription, including:

• Iscador
• Eurixor
• Helixor
• Isorel
• Vysorel
• ABNOBAviscum

While some in-vitro studies have demonstrated growth inhibition, cell death and anti-tumor activity in cancer patients using mistletoe extract, the consensus in the U.S. is that there still isn’t solid evidence for its effectiveness.

Conclusion

• Mistletoe is a member of the Viscaceae plant family and is considered an evergreen hemiparasitic plant. It’s used to make herbal extracts and medicines, including injections.
• There are more than 100 species that grow around the world. American mistletoe (Phoradendron flavescen) is the type that grows in the United States and is used as a romantic Christmas/holiday decoration. Kissing under the mistletoe represents peace and romance. European mistletoe (Viscum album) is the species that has been used for centuries in traditional herbal medicine.
• Benefits include potentially helping against cancer, improving cardiovascular health, managing skin conditions, alleviating depression/anxiety, balancing hormones and fighting colds/fevers/respiratory issues. Injections are widely used in Europe to help with cancer. They aren’t yet approved in the U.S. due to a lack of reliable information from existing clinical trials.
• While studies suggest it’s generally well-tolerated, products vary from brand to brand depending on many factors. Side effects like fever, chills, skin rash, diarrhea, headaches and allergic reactions are possible.

The post 6 Potential Health Benefits of Mistletoe (Plus, Its History) appeared first on Dr. Axe.

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

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

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

What Is Allspice?

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

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

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

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

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

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

Ground vs. Whole

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

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

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

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

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

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

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

Benefits/Uses

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

1. Contains Antimicrobial and Anti-inflammatory Compounds

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

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

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

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

2. Adds Flavor Without Sugar/Calories

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

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

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

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

4. May Help With Menopause Symptoms

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

5. Holds Cancer-Fighting Properties

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

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

Recipes

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

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

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

Here are some recipes ideas to get you started:

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

Substitutes

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

Risks and Side Effects

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

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

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

Conclusion

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

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

Coriander is a seed spice that’s been cultivated since ancient times and comes from the same plant that gives us cilantro leaves. These seeds might not be as well-known unless you’re a lover of curries and masalas, which include coriander as an integral ingredient.

Coriander seeds have been used as a culinary spice and food-poisoning preventative agent for ages. As a spice, it’s either sold whole or ground with a flavor similar to a blend of lemon, sage and caraway.

What are the benefits of eating coriander? These seeds not only offer a unique and intriguing flavor profile, but their consumption has also been shown to improve blood flow and heart health, as well as calm serious digestive problems like irritable bowel syndrome.

That’s because coriander contains a multitude of bioactive compounds that lead to a wide array of pharmacological activities. These include its ability to act as an antimicrobial, anti-epileptic, antidepressant, antimutagenic, anti-inflammatory and anxiety inhibitor. Learn more about coriander seeds nutrition facts, benefits and how to use.

What Is Coriander?

The coriander (Coriandrum sativum) plant produces both fresh leaves and the dried seeds, both of which are typically used in cooking. When coriander leaves are used in their fresh form, we commonly refer to this herb as cilantro. The dried seeds are what we know as coriander.

Cilantro is sometimes called “coriander leaves” or “Chinese parsley.” Vietnamese coriander tastes similar to cilantro but is a completely different plant.

What does coriander taste like? While leafy cilantro adds a bright, somewhat citrusy flavor to dishes, coriander seeds are warm, sweet and nutty.

Coriander grows wild over a wide area of Western Asia and Southern Europe, and archaeological findings point toward cultivation by ancient Egyptians. It also appears to have been cultivated in Greece since at least the second millennium B.C. In 1670, it was first brought to the British colonies of North America and was one of the first spices cultivated by early settlers.

Coriander has been used as a digestive aid and healing spice for thousands of years, with evidence of its use dating as far back as 5000 B.C. It’s mentioned in Sanskrit texts, ancient Egyptian papyri, the Old Testament and the writings of the Greek physician Hippocrates. The Roman armies brought it to Europe, where it was used to preserve meats, and the Chinese believed it counteracted food poisoning.

Nutrition Facts

One tablespoon of coriander (Coriandrum sativum) seeds contain about:

• 15 calories
• 2.8 grams carbohydrates
• 2.1 grams fiber
• 0 grams sugar
• 0.9 gram fat
• 0.6 gram protein
• 0.8 milligram iron (4.6 percent DV*)
• 16 milligrams magnesium (4 percent DV)
• 35 milligrams calcium (3.5 percent DV)
• 20 milligrams phosphorus (2 percent DV)
• 1 milligram vitamin C (1.7 percent DV)

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

Health Benefits

1. Lower Blood Sugar

Coriander seeds and essential oil have blood sugar-lowering effects on the human body. The effect is actually so therapeutic that people who suffer from low blood sugar or take blood sugar-lowering medicine are warned to be careful with using coriander products.

If you’re looking to naturally improve diabetes and lower you blood sugar, you may want to consider having more coriander in your daily diet. Multiple animal studies back up this notion and show that it can help stimulate the secretion of insulin and lower blood sugar. One study showed that this spice improved carbohydrate metabolism and increased hypoglycemic action in rats.

2. Ease Digestive Discomfort

Why does coriander makes such a great digestive aid? Researchers have found that it works like an antispasmodic drug, relaxing contracted digestive muscles that cause the discomfort of IBS and other problematic gut disorders.

A study published in Digestive Diseases and Sciences studied 32 people with IBS, a chronic digestive complaint affecting 20 percent of Americans today. The study evaluated the effects of taking a preparation containing coriander versus taking a placebo.

After eight weeks, those taking the coriander preparation had significantly lowered severity and frequency of abdominal pain and discomfort. They also had less severity and frequency of bloated stomach compared to the placebo group.

3. Decrease Blood Pressure

For people suffering with hypertension, consuming this spice has been shown to reduce blood pressure. Not only does it help positively modulate gut activity, but it also has a diuretic effect on the body. This is very helpful to people suffering from high blood pressure.

When you address high blood pressure, you also decrease your risk of serious and deadly conditions like blood clots and strokes.

4. Fight Food Poisoning

Several studies suggest that coriander is among several herbs and spices that have strong antimicrobial effects against foodborne pathogens. When you use it in your cooking, you actually add an additional layer of protection against the risk of food poisoning.

Coriander actually contains an antibacterial compound that may specifically fight against Salmonella choleraesuis. Salmonella poisoning is responsible for 1 million foodborne illnesses in the U.S. every year.

A study in the Journal of Agricultural and Food Chemistry specifically showed its antibacterial activity against Salmonella. Coriander contains high levels of dodecenal, a natural compound that’s actually twice as powerful of an antibiotic than the leading treatment for salmonella-based illness. By adding this spice into your diet, you can help to guard yourself against uncomfortable or even fatal food poisoning.

5. Improve Cholesterol Levels

Some research shows that by incorporating coriander into your diet you can decrease your levels of bad cholesterol. In one animal research experiment, a significant decrease in bad cholesterol, or LDL, and an increase in healthy cholesterol, or HDL cholesterol, was shown among subjects who were administered coriander seeds.

6. Help Urinary Tract Infections

Coriander seeds can be helpful in relieving symptoms of a urinary tract infection by fighting off the bacteria that cause a UTI in the first place. Simply soak 1.5 teaspoons of dried seeds overnight in two cups of water.

Strain and drink as a coriander tea, or just add it to your morning smoothie. It may help to relieve the discomfort and pain associated with the UTI and help speed overall healing.

7. Support Healthy Menstrual Function

Coriander seeds may help support healthy menstrual function by helping regulate proper endocrine gland function and the hormones that regulate menstrual cycles. In particular, coriander can help treat menorrhagia (heavy bleeding).

In addition, coriander can help reduce the bloating, cramps and pain during your cycle. Its use to regulate menstruation is a common practice in Ayurvedic medicine.

8. May Prevent Neurological Inflammation and Disease

Neurodegenerative diseases — including Alzheimer’s, Parkinson’s, multiple sclerosis, brain tumors and meningitis — are associated with chronic inflammation. A study published in the journal Molecular Neurobiology found that diets high in turmeric, pepper, clove, ginger, garlic, cinnamon and coriander helped target inflammatory pathways and prevent neurodegenerative diseases.

Researchers noted that lifestyle factors of individuals with diets rich in these nutrients showed lower incidences of neurological degeneration.

How to Use

All parts of the coriander plant are edible, but the fresh leaves (cilantro) and the dried seeds are the parts most traditionally used in cooking. It’s common in South Asian, Indian, Middle Eastern, Caucasian, Central Asian, Mediterranean, Tex-Mex, Latin American, Brazilian, Portuguese, Chinese and African cooking. It’s easily and readily available at your local grocery store year-round as well.

When purchasing this spice for culinary purposes, look for the dried seeds in whole or ground form. You will most likely find the European or possibly Indian type. European coriander has a smooth and savory flavor with creamy citrus top notes. The European seeds are typically more flavorful due to a higher concentration of volatile oils. The Indian version is oval instead of round and has more citrusy top notes than the European variety. Both are pretty interchangeable in cooking.

While coriander can be bought in powdered form, you can also buy whole seeds and grind them yourself. The result is a fresher and more intense flavor. You can also toast whole seeds to enhance their flavor.

What is a substitute for coriander? If a recipe calls for this interesting spice and you don’t have any on hand, many people use cumin as a ground coriander substitute. Are coriander and cumin the same? No, but their flavor profiles are somewhat similar. Are coriander and cardamom the same? Again, these are two completely different spices, but depending on the recipe, cardamom is another option if you’re looking for a possible substitute for coriander.

In general, coriander goes really well with fish, lamb and turkey. It’s also delicious when included among stuffings, lentils and tomatoes. You can mix the seeds with peppercorns in your pepper mill for a more interesting spice than pepper alone.

Coarsely ground coriander is great as a rub on meats and fish before cooking. Whole seeds or coriander powder can also be used in marinades, pickled dishes, salad dressings and casseroles. It’s also really tasty in homemade granola.

Wondering how to grow cilantro? A cilantro plant requires full sun or light shade in southern zones. The plant grows best in moist, well-drained soil. Space your plants about six to eight inches apart. From the time of sowing seed, cilantro leaves can begin to be harvested in about three to four weeks. The coriander seeds can be harvested in about 45 days.

For stronger medicinal purposes, it can also be purchased as a supplement, tincture, tea or essential oil.

Risks and Side Effects

In small food amounts, coriander is not likely to cause you any unwanted side effects and is known for reducing flatulence. When used medicinally, it can cause increased sensitivity to the sun.

If you’re allergic to aniseed, caraway, dill weed, fennel, mugwort or similar plants, then you may be allergic to coriander.

Due to its ability to naturally lower blood sugar levels, monitor your blood sugar levels closely if you have diabetes and take this spice. It can also decrease blood pressure levels so be careful with your intake if you tend to have low blood pressure or take medication to lower it.

Speak with your healthcare professional before using it medicinally, especially if you are currently pregnant, breastfeeding, have an ongoing medical condition and/or are currently taking medication.

Final Thoughts

• Health benefits from coriander seeds include lowering blood sugar, cholesterol and blood pressure as well as protecting you against food poisoning and digestive problems.
• Coriander is a spice that’s often used curries and masalas.

The post Coriander: a Seed Spice that Helps Control Blood Sugar, Cholesterol & Blood Pressure appeared first on Dr. Axe.

Do you struggle with constipation, diarrhea or other digestive issues? If so, it’s worth trying slippery elm, an herbal remedy used in North America since the 19th century that has been shown to treat a number of digestive issues.

What are the uses for slippery elm? It contains mucilage, a substance that becomes a slick gel when mixed with water.

This mucilage coats and soothes the mouth, throat, stomach and intestines, making it ideal for sore throats, coughs, gastroesophageal reflux diseases, irritable bowel syndrome (IBS), diverticulitis and diarrhea.

What Is Slippery Elm?

The slippery elm tree, medically known as Ulmus fulva, is native Eastern North America, including parts of the U.S. and Canada. It’s long been used by Native Americans to make healing salves and tinctures that can help treat various types of wounds, as well as taken orally for the relief of flu and cold-like symptoms and sore throats. They have been used mostly for medicinal purposes throughout history.

The slippery elm tree is medium-sized tree that can reach well over 50 feet in height and is topped by spreading branches that form an open crown. Slippery elm trees, identified by their “slippery” inner bark, may live to be 200 years old. Sometimes called red elm, gray elm or soft elm, this tree grows best on moist, rich soils of lower slopes and flood plains, although it may also grow on dry hillsides with limestone soils.

The tree’s bark has deep fissures, a gummy texture, and a slight but distinct odor. It’s the inner bark that’s most often dried and powdered to be used for medicinal purposes, since it creates a lubricating substance when mixed with water.

Today, slippery elm bark is typically found in tablet and capsule form, or used to make lozenges, powders, teas and extracts.

Benefits

1. Helps Improve Digestive Function

Is slippery elm a laxative? Although it works differently than some other laxatives, it seems to improve symptoms of constipation, IBD and IBS, including in both adults and children. The fresh inner bark can be used in place of, or along with, other natural laxatives.

In one study, the effects of two different formulas on digestive function were compared, both of which included slippery elm in addition to other herbs.

Formula one was associated with a small but significant increase in bowel movement frequency, as well as reductions in straining, abdominal pain, bloated stomach and IBS symptoms. Subjects who took formula two experienced a 20 percent increase in bowel movement frequency and significant reductions in straining, abdominal pain, bloating and global IBS symptom severity, as well as improvements in stool consistency. Ultimately, both formulas led to  improvements.

Slippery elm has also been shown in certain studies to treat diarrhea and diverticulitis. Additionally, it may help protect against ulcers and excess acidity in the GI tract because it causes reflux stimulation of nerve endings, and that reaction leads to increased mucus secretion.

Like other high-antioxidant foods, studies suggest it may also help relieve inflammatory bowel conditions like ulcerative colitis, which is why it’s recommended for anyone following an IBS diet.

2. May Aid in Weight Loss (When Combined With a Low-Calorie Diet)

Since slippery elm has the ability to improve digestion, this may aid in weight loss. A study performed at New York Chiropractic College used normal participants from the faculty, staff, students and community members to participate in a 21-day weight loss program. Nutritional supplements containing digestive enzymes that were intended to facilitate digestion, reduce cholesterol levels, increase metabolic rate and mediate inflammatory processes were consumed 30 minutes before each meal.

The regimented supplementation program included daily supplementation with a one green drink, as well as a “cleanse supplementation” containing slippery elm plus other herbs and minerals. The cleansing mixture was taken before each meal during week two of the study. During week three, the cleanse supplementation was replaced with prebiotic and probiotic supplementation.

At the end of the study researchers found that participants experienced clinically meaningful reductions in weight and low-density lipoprotein cholesterol. It was concluded that “Weight loss and improvements in total cholesterol and low-density lipoprotein cholesterol levels occurred after a low-energy-density dietary intervention plus regimented supplementation program.”

3. Can Help Reduce Oxidative Stress

Because it contains compounds called phenolics, slippery elm may act as a natural free radical scavenger and oxidative stress reducer.

Phenolics are antioxidants that have been shown to elicit cellular responses that counter oxidant stress, which contributes to aging and many chronic diseases. Plant phenolics also seem to help protect against pathogens due to their natural antifungal effects.

4. May Relieve Skin Conditions Such as Psoriasis

In addition to mucilage, research demonstrates that slippery elm contains antioxidants and antimicrobial agents, making it a great remedy for wounds, burns, boils, psoriasis and other external skin conditions triggered by inflammation. Slippery elm has been shown in certain studies help patients with psoriasis, a condition that currently has no cure.

In one study, five case studies were evaluated of patients with psoriasis following a specific dietary regimen. The subjects were asked to follow a dietary protocol that included a diet of fresh fruits and vegetables, small amounts of protein from fish and fowl, fiber supplements, olive oil, and avoidance of red meat, processed foods and refined carbohydrates. They were also asked to consume saffron tea and slippery elm bark water daily.

The five psoriasis cases, ranging from mild to severe at the study onset, improved on all measured outcomes over a six-month period, demonstrating that slippery elm makes a great addition to any psoriasis diet treatment.

How to Use

Slippery elm bark can typically be found at your local health food store in a variety of forms — including tea, lozenges, capsules and tablets, poultice, and extract. If possible, speak with an herbalist or nutritionist for help finding what works for you.

Here are some of the most common uses and forms:

• Diarrhea: treatment by ingestion of capsules, tablets, tea, tincture and extracts
• Cough: treatment by lozenges, tea, tincture, and extracts
• Acid reflux: treatment by tea, and extracts
• Constipation: treatment by powder or extract added to food
• External skin conditions: treatment by shampoo or topical cream infused with extract.

Dosage Recommendations:

Dosage is usually dependent on weight.

If making slippery elm tea at home (see below) use about 2–3 teaspoons of powder per one-cup serving. You can consume the tea 1–2 times daily.

A general recommendation in capsule/tablet form is a dosage of about 1,600 milligrams daily, taken in 2–3 divided doses. Because the concentration of slippery elm varies depending on the specific supplement, always read the product’s dosage recommendations carefully.

Slippery Elm Tea Recipe

Ingredients

• 1 tablespoon slippery elm bark powder
• 1 cup boiling water
• 1 teaspoon local honey (optional)
• 3 ounces almond or coconut milk
• 1/2 teaspoon of cacao
• sprinkle of cinnamon

Directions

1. Add boiling water to cup.
2. Add the slippery elm bark powder and stir well.
3. Then add the honey, almond or coconut milk.
4. Stir again.
5. Top with a sprinkle of cinnamon.

Risks and Side Effects

Does slippery elm have side effects? Though slippery elm is usually well-tolerated, some supplements containing this herb may trigger side effects in some people, such as nausea, increased bowel movements, frequent urination, swollen glands, skin blemishes, flu-like symptoms and slight headaches.

Because it coats the digestive tract, it may slow down the absorption of other drugs or herbs. To prevent drug interactions, it may be best to take slippery elm two hours before or after other herbs or medications you may be taking.

Slippery elm should only be given to children under the supervision of a knowledgeable practitioner.

Herbal medicines can trigger allergic reactions, including skin rashes, among people who are sensitive to their effects. Therefore, use caution and check with your health care provider, especially if you are pregnant, breastfeeding or using other medications.

Is it safe to take slippery elm every day? Like other herbs, it’s best to take breaks from using it periodically. Try taking it for several weeks, then taking several weeks off before starting again if necessary.

Final Thoughts

• Slippery elm is a medium-sized tree native to North America that contains bark that is used to make supplements and medicine.
• The bark contains mucilage, a substance that becomes a slick gel when mixed with water. This mucilage coats and soothes the mouth, throat, stomach and intestines, making it ideal for sore throat, cough, gastroesophageal reflux disease (GERD), Crohn’s disease, ulcerative colitis, irritable bowel syndrome (IBS), diverticulitis and diarrhea.
• It’s even been used to heal wounds, relieve the flu or common cold, treat infected and swollen glands, and to wash and heal sore eyes.
• The inner bark is where most of the health benefits reside. This bark is dried and powdered to be used for medicinal purposes and typically found as tablets and capsules, slippery elm lozenges, slippery elm powder for making teas or extracts, and coarsely powdered bark for poultices.

The post Slippery Elm: the Digestive Aid that May Aid Weight Loss & Skin Conditions appeared first on Dr. Axe.

Have you ever tasted cardamom? Maybe you enjoyed it in a dish like garam masala or in a cardamom bread. Often referred to as the “queen of spices,” cardamom, or elaichi, is one of the most common spices seen in Indian households, and it’s loved and used all around the world.

The seeds have a warm, highly aromatic flavor that add a unique, sweet, floral flavor to any food or drink. This spice is also widely used as a digestive aid and natural breath freshener. In fact, men and women in India commonly chew the pods to improve breath.

What are the health benefits of cardamom? For starters, it’s rich in powerful phytonutrients. It is especially high in manganese, a trace mineral that helps the body form connective tissue, bones and sex hormones. It’s also crucial for normal nerve and brain function and plays a role in carbohydrate metabolism, fat metabolism, calcium absorption and blood sugar regulation.

That’s not all. There are many cardamom uses you can start trying today to take advantage of this medicinal spice.

What Is Cardamom?

Cardamom refers to herbs within the Elettaria (green) and Amomum (black) genera of the ginger (Zingiberaceae) family. It is native to the moist forests of southern India. The fruit can be collected from wild plants, but most is cultivated in India, Sri Lanka and Guatemala.

By the early 21st century, Guatemala became the largest producer of this spice in the world, with an average annual production between 25,000 and 29,000 tons. The cardamom plant was introduced there in 1914 by Oscar Majus Kloeffer, a German coffee planter. India was formerly the largest producer, but since 2000 the country has become the second largest producer worldwide.

It’s a popular ingredient in South Asian dishes, especially curries, and in Scandinavian pastries. Sometimes the name is used for other similar spices of the ginger family (Amomum, Aframomum, Alpinia) that are utilized in African and Asian cuisines or for commercial adulterants of true cardamoms.

What is the flavor of cardamom? It has a unique flavor that is often described as a mix of citrusy, warm and floral. What does cardamom smell like? It has a scent that is a complex mix of nutty, spicy, citrusy and sweet.

Cardamom essential oil occurs in the cells underlying the epidermis of the cardamom seed coat. The cardamom oil content of a seed varies from 2 percent to 10 percent with its principal components being cineole and α-terpinyl acetate. The oil is used to flavor pharmaceuticals and also as fragrance in perfumes, soaps, detergents and other body care products.

Types

There are three types: green, Madagascar and black cardamom. Most recipes call for green cardamom. It generally has a strong, slightly sweet and floral flavor. 

Cardamom pods or capsules ripen slowly and must be picked when they are three-quarters of the way ripe. After harvesting, the pods are then washed and dried. The method of drying dictates the final color. The three cardamom seeds inside each pod are considered the cardamom spice.

A high-quality cardamom can be an expensive spice to buy, similar to true cinnamon and vanilla, but it’s so potent that typically only a teaspoon or less is needed in recipes — so it will last a while. Why is cardamom so expensive? It’s a pricey spice because it needs to be harvested by hand, which is quite labor-intensive. 

Whole vs. Ground

You can buy and use cardamom spice in its pre-ground form. You can also buy the whole pods, remove the seeds and grind the seeds yourself. Some recipes may actually call for using the whole pod (keeping the seeds intact) to infuse the spice into a recipe. Once you’re done making a recipe, you remove the pod.

Pre-ground cardamom is not as flavorful as the whole pods or freshly ground seeds, but it is the easier option. Whole pods or freshly ground seeds have more of the essential oils.

Nutrition Facts

One tablespoon of ground cardamom contains about:   

• 18 calories
• 4 grams carbohydrates
• 0.6 gram protein
• 0.4 gram fat
• 1.6 grams fiber
• 1.6 milligrams manganese (80 percent DV)
• 0.8 milligrams iron (4.4 percent DV)
• 13 milligrams magnesium (3.3 percent DV)
• 0.4 milligrams zinc (2.7 percent DV)
• 22 milligrams calcium (2.2 percent DV)
• 65 milligrams potassium (1.9 percent DV)
• 10 milligrams phosphorus (1 percent DV)

Health Benefits

This spice may naturally help many common and serious health concerns. Here are some of the top potential cardamom health benefits:

1. Improves Bad Breath

Cardamom is a very effective remedy against a common problem known as halitosis, aka bad breath. Simply chewing on the seeds can help eliminate any bad odors coming from your mouth. Some chewing gums even include it as an ingredient for this very reason.

Recently, a study conducted by the Department of Microbiology at Kurukshetra University in India explored the antimicrobial effects of cardamom extracts on oral bacteria. Researchers concluded that the extracts are effective against oral pathogenic bacteria like Streptococcus mutans and Candida albicans.

Additionally, the major active component of cardamom oil, cineole, is a potent antiseptic known for killing the bacteria causing bad breath and other infections. If you’re looking for how to get rid of bad breath, look no further.

2. Helps Treat Cavities

Not only can this spice kill the bacteria that causes bad breath, but it might also help prevent cavity development on your teeth or even possibly reverse cavities and tooth decay. It has all the cleansing benefits of a chewing gum but without any of the negatives (like stickiness).

Not only can it kill bacteria in your mouth, but with its somewhat sharp yet pleasant flavor, chewing cardamom can also encourage a cleansing saliva flow while the fibrous outer coating of the pod can provide a mechanical cleaning of your teeth.

3. May Aid Cancer Treatment

This healing herb even shows promise when it comes to cancer, exhibiting potential as a natural cancer treatment. Animal studies have shown that it can be used as a chemopreventive agent or something that’s used to inhibit, delay or reverse cancer formation.

A 2012 study published in the Journal of Medicinal Food showed that it had a positive effect on skin health in animals. Researchers found that there was a significant reduction in the occurrence and number of tumors with oral administration of cardamom powder. The study concludes that cardamom has potential as a chemopreventive agent against two-stage skin cancer.

In general, phytochemicals found in this spice, including cineole and limonene, have shown an ability to take on a protective role against cancer progression.

4. Lowers Blood Pressure

Cardamom might be able to help you lower your blood pressure. This is key to maintaining the health of your heart and kidneys.

A study conducted by the Indigenous Drug Research Center at RNT Medical College’s Department of Medicine in India and published in the Indian Journal of Biochemistry & Biophysics evaluated 20 newly diagnosed individuals with primary stage 1 hypertension and the effect of giving them three grams of cardamom powder daily in two divided doses for 12 weeks.

The results showed that not only did cardamom help decrease systolic, diastolic and mean blood pressure, but it also increased total antioxidant status by 90 percent at the end of three months.

5. Helps Treat Diabetes

The high manganese content in this spice makes it an excellent choice for diabetics and anyone struggling with blood sugar issues. Research indicates that individuals diagnosed with diabetes have low blood levels of the trace mineral manganese.

It’s unclear if having diabetes causes levels to drop or if low levels of manganese contribute to developing diabetes. Either way, adding manganese to the diet is a smart idea for diabetics, which is why you should use this spice as part of your diabetic diet plan.

A clinical study found that diabetics who had greater manganese blood levels were more protected from “bad” LDL cholesterol than those with lower levels of manganese. All this together shows that this spice may be effective at combatting the onset of diabetes.

6. Supports the Digestive System

Cardamom is a traditional remedy in traditional Chinese medicine and Ayurvedic medicine for the treatment of digestive issues like stomach aches, but there is also science to back this common usage.

An animal model study published in 2014 looked at the effects of hot water extracts of cardamom pods, turmeric and sembung leaf on gastric ulcers induced by aspirin on animal subjects. Throughout the study, animals were given the herbal mixture or another substance believed to be a protective agent followed by aspirin or they were just given aspirin.

The researchers found that the animals who received the herbal combination before aspirin administration exhibited fewer gastric ulcers in number, smaller areas of gastric ulcers as well as a lesser degree of stomach lining damage compared to the subjects in the aspirin group.

7. May Provide Asthma Relief

Cardamom may also provide relief for people struggling with breathing issues like asthma. One study using an animal model indicated that the spice exhibits bronchodilatory effects. That means it’s a substance that dilates the bronchi and bronchioles, decreasing resistance in the respiratory airway and increasing airflow to the lungs.

Basically, cardamom was shown to help make breathing easier, which of course is the main goal for anyone suffering from asthma or any shortness of breath.

Cardamom vs. Coriander

Cardamom and coriander are two spices that have many similar benefits. For instance, they’re both used to naturally help high blood sugar and diabetes, high blood pressure, and digestive issues. In addition, there are five digestive spices in Ayurveda that have been used for thousands of years with incredible success. Coriander and cardamom are both on this list. The other three are fennel, cumin and ginger.

However, there are also some distinct differences between these two spices, such as:

Cardamom

• Made from the seed pods of various plants in the ginger family
• Indigenous to Southern Asia and India
• Used in Ayurveda for balancing doshas and considered a warming spice
• Introduced to North America by British colonial settlers in 1670
• Guatemala is currently the largest producer
• Used as a natural remedy for bad breath, cavities and asthma

Coriander

• Comes from the seed of the cilantro plant
• Native to the Mediterranean and other points in Southern Europe to Northern Africa and all the way to Western Asia
• Used in Ayurveda for balancing doshas and considered a cooling spice
• Brought to the Americas via Guatemala initially by a German coffee planter in 1914
• India is currently the largest producer
• Used as a food-poisoning preventative, helps treat UTIs and improves cholesterol levels

Recipes

Where to Buy Cardamom

Ground cardamom is readily available and found in grocery stores, but it’s best to buy it in the form of whole pods if you can find them (and have the time to do a little spice grinding). 

Cardamom Substitutes

What can be substituted for cardamom? One option is coriander, which also has a floral flavor somewhat similar to cardamom flavor. Ginger, nutmeg and cinnamon are other options some people use as a cardamom substitute, but remember that cardamom taste is very unique so there is no perfect cardamom replacement.

How to Use and Store It

This spice pairs well with flavors like cinnamon, vanilla, almond, ginger, clove, coconut and rose. It adds a complex depth when combined with these flavors.

What is cardamom used for? It’s a popular additive in the Indian chai tea. Cacao and cardamom are a great pairing as well. It can also be used in savory stews and soups, all types of breads, as well as sweeter dishes like puddings, cakes, pancakes and pies. It’s a great spice to use for steeping in hot liquids like green and mint teas or cold smoothies too.

This herb can be used whole or steeped in hot water and various liquids to create cardamom tea and other infused beverages. The seeds can also be removed from the cardamom pod to be ground and added into various dishes and smoothies.

A benefit of the pods is that they stay fresh longer and are more potent. This spice can be stored for up to a year when purchased in the pod form and can be ground with a mortar and pestle or spice grinder.

How to Use Cardamom

There are so many delicious cardamom recipes that are not only tasty, but also loaded with other healthy ingredients. You may want to test out this delicious and easy herbal Chai Tea Recipe with the addition of one to two pods of the spice to steep and remove before drinking or grind the seeds of one pod and add in with the other spices.

Risks and Side Effects

Cardamom is considered safe when taken by mouth in normal food amounts. What are the side effects of cardamom? There are no known common, potential cardamom side effects when it’s ingested in normal food amounts.

Is cardamom bad for health? One circumstance that warrants avoiding it is if you have gallstones because the seed may trigger spasmodic pain for gallstone sufferers.

The safety of medicinal amounts for pregnant and nursing moms is unclear. There is concern that medicinal amounts may cause miscarriage. If you’re pregnant or breastfeeding, then it’s best to have this spice in food amounts and not medicinal amounts. Also check with your doctor before taking it in medicinal amounts if you have a medical condition and/or you currently take medication.

Final Thoughts

• Known as the “queen of spices,” cardamom is a favorite in India both for its culinary and medicinal value.
• It can be purchased whole in pods or pre-ground.
• This spice can be added to a wide range of food and beverages, including hot teas, curries, stews, smoothies and desserts.
• It’s especially high in the trace mineral manganese, providing 80 percent of your daily requirements in just one tablespoon.
• It also contains fiber, iron, magnesium, calcium, zinc, potassium and phosphorus, which are all essential nutrients that contribute to the many potential benefits of cardamom.
• Studies show that it can be an effective natural remedy for lowering blood pressure, which benefits heart and kidney health.
• Research has found that it can kill bacteria in the mouth that contributes to bad breath and cavities.
• This spice has shown potential when it comes to the natural treatment of diabetes, cancer and asthma.

The post Cardamom Helps Prevent Bad Breath, Cavities & Cancer appeared first on Dr. Axe.

Do you know about astragalus? If not, you should, because astragalus root is one of the most powerful immune-building plants on the planet.

This adaptogen herb helps beat stress while fighting disease at the same time. How effective can it be? Turns out, plenty.

In addition to pumping up your immune system, studies show it’s vital for cardiovascular health and can even help fight off tumors and alleviate symptoms of chemotherapy.

Believe it or not, that’s not all, either. There are more astragalus benefits that are simply unbelievable, which is why it’s one of the essential herbs — like ashwagandha — to add to your wellness regimen.

What Is Astragalus?

Astragalus is a plant within the Leguminosae (beans or legumes) family, with a very long history as an immune system booster and disease fighter.

Its roots are in Traditional Chinese Medicine, in which it’s been used as an adaptogen for thousands of years — meaning it helps the body fight off stress and disease. Today, astragalus medicinal healing and treatment uses span many different illnesses and diseases.

The perennial flowering plant, also called milkvetch root and Huang qi, grows from 16 to 36 inches tall and is native to the north and eastern regions of China. It’s also been traced back to Mongolia and Korea.

Astragalus roots are harvested from 4-year-old plants and are the only part of the plant that’s used medicinally. Only two of the over 2,000 species of astragalus, astragalus membranaceus and astragalus mongholicus, are used medicinally.

Astragalus contains three components that allow the plant to have such a positive impact on human health: saponins, flavonoids and polysaccharides, which are all active compounds contained in certain plants, including some fruits and vegetables.

Saponins are known for their ability to help lower cholesterol, improve the immune system and prevent cancer.

Flavonoids, also found in astragalus, provide health benefits through cell signaling. They show antioxidative qualities, control and scavenge of free radicals, and can help prevent heart disease, cancer and immunodeficiency viruses.

Polysaccharides are known to have antimicrobial, antiviral and anti-inflammatory capabilities, among other health benefits.

Benefits

In Traditional Chinese Medicine, the herb was hailed as a protector against stresses, both mental and physical. Astragalus provides health benefits to a number of body systems and ailments.

Although more studies in humans are needed to solidify its effectiveness, success in rats, mice and other animals have prompted progressive research on the herb.

Because of the tremendous success of so many research studies and trials, new information about astragalus is coming to light all the time. In general, its greatest strength is preventing and protecting cells against cell death and other harmful elements, such as free radicals and oxidation.

According to continuing research, astragalus health benefits include:

1. Acts as an Anti-Inflammatory

From arthritis to heart disease, inflammation is often the culprit of the damage. Many studies show that thanks to its saponins and polysaccharides, astragalus can reduce inflammatory response in connection to a number of illnesses and conditions, from helping to heal wounds and lesions to reducing inflammation in diabetic kidney disease.

2. Boosts the Immune System

In terms of reputation, boosting the immune system is astragalus’ claim to fame. It’s been used in this capacity for thousands of years.

A study out of Beijing displayed its ability to control T-helper cells 1 and 2, essentially regulating the body’s immune responses. It’s also been shown to enhance immune response in mice, and in a randomized controlled trial, members of the Polish rowing team had their immunological balance restored “through a stabilization of NK and Treg cells with a positive trend in Tδγ towards Th1 response during restitution by cytokine IL2 modulation” when taking astragalus root.

3. Helps Slow or Prevent the Growth of Tumors

Many recent screenings have shown the success of astragalus saponins, flavonoids and polysaccharides in decreasing or eliminating tumors. In instances of chemoresistance treating liver cancer, astragalus has shown potential in reversing multidrug resistance and as an addition to conventional chemotherapy, according to a study published in the Journal of Pharmacy and Pharmacology.

The root’s anti-tumor effects have been studied extensively, showcasing promise to slow or prevent tumor growth.

4. Protects the Cardiovascular System

The flavonoids present in astragalus are antioxidants that help prevent plaque buildup in arteries and narrowing of vessel walls by protecting the inner wall of the vessel. A 2014 study published in the Chinese Journal of Integrative Medicine suggests injection of astragalus, combined with conventional treatment for viral myocarditis (inflammation of the middle layer of the heart wall), makes treatment more successful in heart conditions.

Other animal studies have shown its ability to reduce blood pressure, and can help control triglycerides. High levels of triglycerides put individuals at risk for many forms of heart disease, such as stroke, heart attack and hardening of artery walls.

During a heart attack, heart muscle damage occurs when there is a lack of blood supply and oxygen. At that time, calcium overload creates secondary damage. Astragalus may prevent additional heart muscle damage by regulating calcium homeostasis in the heart.

5. Regulates and Helps Prevent Diabetes and Illnesses Related to Diabetes

Astragalus has been studied progressively as an antidiabetic. Several animal studies show its ability to relieve insulin resistance and help manage diabetes naturally.

The herb’s saponins, flavonoids and polysaccharides all are effective in treating and regulating type 1 and 2 diabetes. They’re able to increase insulin sensitivity, protect pancreatic beta cells (the cells in the pancreas that produce and release insulin) and also act as anti-inflammatories in areas related to diabetes symptoms.

Kidney disease in diabetics is also a common problem, and astragalus has been used to treat kidney illness for many years. More recent studies in humans and animals have shown astragalus can slow the progress of kidney problems in diabetics and protect the renal system.

6. Contains Antioxidative and Anti-Aging Capabilities

Oxidation due to free radical damage is the main component in disease and aging, and many elements found in astragalus fight free radical damage and prevent of oxidative stress. The herb’s polysaccharides have positive effects on the immune system and improvement of the function of the brain, both of which could lengthen life span.

7. Aids in Wound Healing and Helps Minimize Scarring

Because of its anti-inflammatory qualities, astragalus has a long history of treating wounds. Radix astragali, another name for the dried root of astragalus, has been used in Traditional Chinese Medicine for the repair and regeneration of injured organs and tissues.

In a 2012 study by the Institute of Pharmaceutics at Zhejiang University, wounds treated with astragaloside IV (the active ingredient in dried astragalus root) showed recovery rates increase two- to threefold over 48–96 hours. It was concluded that astragalus is a promising natural product for anti-scarring and healing in wounds.

8. Helps Alleviate Symptoms of Chemotherapy

Astragalus has been shown to help patients receiving chemotherapy to recover more quickly and extend their life spans.

In cases of severe chemotherapy symptoms like nausea, vomiting, diarrhea and bone marrow suppression, astragalus has been given intravenously and in combination with other Chinese herbal mixtures. Early research suggests it has the ability to reduce these symptoms and increase the efficacy of the chemotherapy treatments.

9. Can Treat Colds and Flu

Because of astragalus’ antiviral capabilities, it has long been used to treat common colds and the flu. It’s commonly combined with other herbs, like ginseng, angelica and licorice root.

As with many other natural cold remedies, it seems to work better when used when healthy individuals use the supplement regularly in order to prevent the illness before it happens. A regimen of astragalus before the colder months of winter may help prevent or decrease the number of colds and upper respiratory illnesses individuals will have throughout the season.

10. Provides Supplemental Therapy for Chronic Asthma

Astragalus has been used to treat chronic asthma and determined to be a successful supplemental therapy and asthma natural remedy. After being treated, hypersensitivity in airways decreased substantially and mucus production and inflammation were reduced in studies.

By preventing or reducing asthma attacks, individuals could be relieved of chronic asthma issues.

There is also evidence to suggest astragalus can potentially:

• prevent collagen degradation
• help heal lung tissue affected by bronchopulmonary dysplasia in newborns
• inhibit herpes simplex virus 1
• prevent the replication of viruses like Coxsackie B-3, a virus that triggers illnesses ranging from mild stomach issues to major heart complications
• treat inflammation in allergic dermatitis (an allergic reaction of the skin)
• help treat hepatitis by inhibiting hepatitis B virus cells in the liver
• treat HIV by protecting T-helper cells fight the virus for much longer
• be used as a mild diuretic

Uses and Recipes

There are a number of ways to use astragalus root medicinally. Astragalus is currently used as an addition to conventional treatments and should not be used as a replacement for medications unless suggested by a doctor.

Astragalus is available at most Chinese markets or health food stores in these forms:

• Tincture (liquid alcohol extract)
• Capsules and tablets
• Injectable forms for use in hospital or clinical settings in Asian countries
• Topically for the skin
• Dried and used in tea

There is not a standardized dosage for astragalus, but you can work with a doctor or specialist to determine how much you should take and how often. There are differences in doses depending on age, health and medical history.

Wondering how to incorporate this antiviral herb into your diet? Here are a couple recipes to try:

• Herbal Immune System Soup with Astragalus
• Astragalus Butter (Peanut Butter Substitute)

Risk and Side Effects

Astragalus is generally safe to use with no serious side effects. There are possible interactions with other herbal supplements, so start with smaller doses to prevent side effects.

Women who are pregnant and who are nursing should not use astragalus, as some animal research indicates it may not be safe for pregnant moms.

People with autoimmune diseases should speak with their doctors before starting astragalus because of its ability to stimulate the immune system. Individuals with diseases like multiple sclerosis, rheumatoid arthritis and other immune system conditions could be especially sensitive to astragalus.

Some specialists suggest only using a specific adaptogen for a few months and then moving on to another.

The following drug interactions can occur with astragalus:

• Cyclophosphamide (Cytoxan, Neosar): This drug is used to suppress the immune system. Using astragalus can decrease the effectiveness of this drug.
• Lithium: Astragalus can affect how the body reduces lithium levels because of its diuretic qualities. Taking astragalus with lithium can lead to unsafe levels of lithium in the body. Speak with a medical professional before combining astragalus with lithium, as a dosage change might be required.
• Immunosuppressants: Drugs that suppress the immune system are commonly used to help prevent rejection in transplant patients and accept the new organ or tissue. Because of astragalus’ immune system boosting capabilities, it decreases the effectiveness of these drugs. Some of these drugs include azathioprine (Imuran), basiliximab (Simulect), cyclosporine (Neoral, Sandimmune), daclizumab (Zenapax), muromonab-CD3 (OKT3, Orthoclone OKT3), mycophenolate (CellCept), tacrolimus (FK506, Prograf), sirolimus (Rapamune), prednisone (Deltasone, Orasone), corticosteroids (glucocorticoids) and others.

Final Thoughts

Astragalus root is an adaptogen used in Traditional Chinese Medicine as a remedy for a large number of conditions. The most extensively researched benefits of astragalus are:

1. Acts as an anti-inflammatory
2. Boosts the immune system
3. Helps slow or prevent the growth of tumors
4. Protects the cardiovascular system
5. Regulates and prevents diabetes and illnesses related to diabetes
6. Contains antioxidative and anti-aging capabilities
7. Aids in wound healing and minimizes scarring
8. Helps alleviate symptoms of chemotherapy
9. Treats colds and flu
10. Provides supplemental therapy for chronic asthma

There are several ways to use it, from teas to supplements to topical creams. You can also incorporate it into various recipes.

When using astragalus, be sure to consult with your physician, and be aware of possible interactions and side effects.

The post 10 Proven Benefits of Astragalus Root (#4 Is Vital) appeared first on Dr. Axe.

When you consider a new supplement, the first thing that comes to mind is probably not a jar of black, tar-like goo. But maybe it should be, because shilajit is an excellent ancient herb (or herbomineral, to be precise) with a host of health benefits.

It’s a common substance used in the ancient practice of Ayurvedic medicine, a 5,000-year-old method of disease prevention and treatment originating in India and still practiced in many Asian countries. Ayurvedic medicine is built on the concept that by keeping equilibrium in the body’s three “doshas,” one can live a long and healthy life without relying on prescription medications.

One reason shilajit is such an effective medicinal herb is due to its high fulvic acid content. Fulvic acid has many proven benefits, from improving gut health to keeping skin healthy. This ancient herb contains a huge percentage of fulvic acid and is one of the most common supplements used to increase your intake of this potent acid.

Known for thousands of years as a rejuvenator of the whole body, shilajit has garnered a fairly significant body of research for its impact on various body systems. So, before writing it off for its odd appearance, you should take a read into what it may be able to do for you.

What Is Shilajit?

Known by many names, shilajit is also called mineral pitch, mineral wax, black asphaltum, Asphaltum punjabianum (in Latin), shargai, dorobi, barahshin, baragshun, mumlai, brag zhun, chao-tong, wu ling zhi, baad-a-ghee, and arkhar-tash and mumiyo (variably transliterated as mumijo, mumio, momia, and moomiyo).

It’s a tar-like substance (known as a biomass) found in the Himalayan and Tibet Mountains. As lush forests were compacted as mountains arose, shilajit was formed. When the temperatures rise around these Indian mountains, this tar-like medical miracle substance oozes from crevices within the mountains. Ranging from yellowish-brown to pure black in color, the black variety is considered the most nutritional.

Over 3,000 years ago, shilajit was mentioned in ancient Sanskrit texts. Known as “conqueror of mountains and destroyer of weakness,” it has been one of the staples of traditional medicine (and an aphrodisiac) in a variety of Asian countries for thousands of years.

More recently, due to its impressive effect on diabetes, shilajit was included in an herbal supplement known as Diabecon. Another fascinating feature of shilajit is its ability to help reduce the side effects of high-altitude travels. People going from low to high altitude may find it works as a natural way of avoiding “altitude stress.”

Nutrition Facts

It’s not clear if shilajit is a purely biological or geological substance, as it does have a high presence of nutrients found in both categories. Some of the most often recognized nutrients within it are fulvic acid, humic acids and dibenzo alpha pyrones.

Although it’s likely that various types and brands contain different concentrations of some vitamins and minerals, this breakdown of the nutritional content of one brand helps give a starting point for the amounts of common minerals you might find. It’s commonly stated that shilajit, in pure form, contains about 85 different vitamins and minerals.

A half-teaspoon serving of shilajit powder (approximately 1.2 grams) contains about:

• Calories: 3
• Iron: 5.4 mg (30% DV)
• Selenium: 2.8 mcg (5% DV)
• Zinc: 0.45 mg (4% DV)
• Calcium: 40 mg (3% DV)

Benefits

1. Provides Energy and Revitalization

For millennia, practitioners of Ayurvedic medicine have prescribed shilajit to boost energy and revitalize the body. Because of the level of importance these natural doctors put on this supplement, the body of confirmed scientific research on it is growing steadily.

One way shilajit helps provide the body with energy is the way it increases the function of mitochondria within the body. Mitochondria are organelles that serve as the “power source” of cells in the body because they convert oxygen and nutrients into adenosine triphosphate (ATP), the substance that actually powers body cells. Shilajit encourages the function of mitochondria, helping them oxygenate more efficiently.

Not only does it help mitochondrial function on its own, but it’s been found to create a powerful effect on mitochondrial oxygenation when combined with supplemented CoQ10, an antioxidant naturally found in all human cells.

As this substance helps increase the production of ATP, it increases overall energy and stamina. In fact, it’s commonly used to enhance athletic performance. Chronic fatigue syndrome, a disorder classified by at least six months of inescapable fatigue, has been successfully treated with shilajit supplementation, also evidenced by the way it enhances mitochondrial function.

In addition to mitochondrial efficacy, this herbomineral revitalizes the body with its strong antioxidant properties. By fighting disease-causing free radicals, it repairs internal damage to the body caused by chemicals and other dangerous agents you’re exposed to, and it reduces the levels of fat in the blood.

2. Promotes Brain Health

Shilajit seems to have a targeted mechanism for protecting brain cells in particular. Initial studies show it has “distinct and marked neuroprotective activity.”

In an animal study conducted by the Physiology Research Center at the Kerman University of Medical Sciences in Iran on the effects of shilajit on risk factors following a traumatic brain injury, researchers discovered that it has positive effects on the three most indicative factors of death following traumatic brain injury: brain edema, blood-brain barrier permeability and intracranial pressure.

This incredible nutrient may also present a novel treatment option for patients suffering from mild cases of Alzheimer’s disease. The presence of fulvic acid and a treatment protocol including administration with B vitamins have shown promising results in pilot studies.

In addition, shilajit exhibits anti-epileptic properties and potentially antipsychotic effects, as it adjusts GABA (gamma-aminobutyric acid) levels (a naturally occurring acid in the brain) to normal.

3. Regulates Hormones and Immune System

Another important function of shilajit is the way it regulates various body systems, such as your immune system and the balance of hormones. Many researchers agree that it impacts so much of the body because of the way it helps these systems remain in equilibrium.

In particular, shilajit impacts reproductive hormone functions. In healthy males, supplementation increases blood testosterone and encourages the production of sperm. When tested in pilot studies involving rats, it was also associated with ovulation in adult female rats, indicating that shilajit powder or resin may be an agent to consider for those struggling with infertility.

4. Alleviates Pain Response

Ayurvedic medicine has long praised shilajit for its ability to reduce pain naturally, but research has been limited until the last few years. Because of its interaction with GABA levels in the brain, this herbomineral has a significant effect on orofacial pain (pain of the face, mouth or jaws), acting as a “sedating agent.” A 2015 study on mice found it to relieve and lessen chronic pain over the course of time, dependent on the size of the dose.

Regarding pain, in a study involving mice, shilajit interacts positively with morphine, minimizing the buildup of tolerance to morphine and, therefore, reducing the amount of this medication that one in serious pain would need to introduce into his or her system for effective pain relief.

5. May Help Manage Diabetes

Those with diabetes may be interested to know that shilajit can help reduce blood glucose and lipid profiles in diabetic rats, especially when taken in conjunction with diabetes medications.

Shilajit is a main ingredient in a supplement known as D-400, Diabecon or GlucoCare. This supplement is designed to combine the most powerful Ayurvedic natural treatments into one pill. D-400 reduces blood glucose levels and shows potential to repair damage to the pancreas caused by diabetes.

6. Helps Prevent and Protect from Cancer

Fascinatingly, shilajit has been found to be toxic to various of types of cancers, including lung, breast, colon, ovarian and liver cancer. Some researchers attribute its toxicity to these cancer to the presence and combination of heavy metals in the substance, making it a potential natural cancer treatment.

Also related to cancer is the ability shilajit has to protect certain body systems from dangerous radiation damage. A June 2016 study published in the Archives of Gynecology and Obstetrics found that it greatly protected ovaries from radiation-related damage in an animal study.

7. Fights Inflammation and Viruses

Research finds that shilajit can be effective in healing and preventing gastric ulcers and reducing the inflammation related to them. One 2021 study demonstrated that it helped alleviate gastric lesions in rats.

Not only does it help alleviate inflammation, but it has “broad, yet specific” antiviral herb properties. One Italian lab study found significant antiviral activity against a number of herpes-related viruses and HRSV, a virus that causes respiratory tract infections, especially in children.

8. Supports Skeletal Health

Shilajit may even improve the health of your skeletal system. In a study of obese patients published in the Journal of Medicinal Food, supplementation greatly improved the function and regeneration of skeletal muscles.

9. Good for the Heart and Blood

By exercising its antioxidant “muscles,” shilajit has been shown to protect the heart against damage resulting from drug-induced injury. A study published in Cardiovascular Toxicology performed on rats found that subjects given shilajit had less lasting damage visible on the heart.

Preliminary research also indicates that shilajit can help, in certain doses, regulate heart rate. In smaller doses, it may lower a speeding heart rate. However, in large doses, it may have the opposite effect.

10. Aids in Breaking Addictions

Because of its unique interaction with other drug substances, shilajit has a profound effect on the process of breaking addiction. When given to patients coming down from opioids, it reduces the actual addiction and minimizes withdrawal symptoms, better in many cases than common medications given to break dependence.

Similarly, this medicinal “herb” reduces addiction to alcohol and diminishes the withdrawal experienced by alcoholics who stop drinking.

How to Take Shilajit

Shilajit is not readily available at a grocery store — however, it’s possible to purchase imported shilajit at various online retailers. The three forms in which it comes are shilajit powder, shilajit resin and supplements. Depending on whom you ask, each option has its benefits, but most experts generally agree that pure shilajit resin is the most “pure” form to buy.

In most cases, people find that spooning out a small portion (often between the size of a grain of rice and a pea) and mixing it into water is the simplest method to take it each day.

Beware, though: It does not taste great. If you choose to use shilajit, you probably want to get used to quickly downing a glass of water with dissolved shilajit or adding that water to a smoothie or other liquid to counteract the rubbery taste.

One important part of purchasing it is to find reputable distributors. There are many companies selling various shilajit products, but many of them have been found to be very impure forms of the substance or cut with other, non-nutritional things. Again, do your research before beginning to take it.

Risks and Side Effects

Reports on the various “warnings” involving shilajit are inconsistent. However, it’s important to recognize a few possible issues regarding this substance. First of all, the two well-known possible drawbacks include the presence of heavy metals and the ability of large doses to adversely affect blood pressure. If you’re at risk for heavy metal exposure or abnormally low blood pressure, you should be cautious when taking it.

It’s also very important to get this substance from a trusted source. Unfiltered shilajit may contain certain dangerous fungi, and this is part of where the problems with heavy metals come in.

It’s worth stating that this herbomineral is still in the introductory stages of scientific research — a lot of studies and discoveries are still in their infancy.

Final Thoughts

• Shilajit comes from mountain crevices in the Himalayan and Tibet Mountains and resembles a tar-like substance, ranging in color from yellowish-brown to black (black being considered most nutritionally valuable).
• Shilajit has been used for over 3,000 years by those practicing Ayurvedic medicine.
• There is a growing body of scientific evidence to support the its use as a revitalizing agent.
• Preliminary research has found it to be effective in relieving fatigue, promoting the health of the brain, supporting the immune system, relieving pain, managing diabetes, protecting from certain cancers, preventing inflammation and viral infections, improving skeletal system health, protecting the heart, and assisting in breaking addiction to harmful substances.
• Used in conjunction with other popular Ayurvedic herbs, shilajit can be a powerful supplement for almost anyone to use to improve overall health.
• Reports regarding the efficacy and safety of shilajit are varied and inconsistent. For the best results, you should thoroughly research any company from which you buy shilajit and only purchase it from trusted sources. You should also consult your health care professional if you experience any adverse reactions.

The post Shilajit: The Ancient Brain-Boosting, Hormone-Regulating Medicinal “Herbomineral” appeared first on Dr. Axe.

Cinnamon is a powerful spice that has been used medicinally around the world for thousands of years. It is still used daily in many cultures because of the widespread cinnamon benefits, not to mention its distinctly sweet, warming taste and ease of use in recipes.

Interestingly enough, researchers have found that the spice ranks No. 1 out of 26 of the most popular herbs and spices in the world in terms of its protective antioxidant levels. It also boasts a wide range of other health benefits, including antibacterial, antifungal and anti-diabetic properties.

Cinnamon is actually made from the bark of the Cinnamomum verum (or Cinnamomum zeylanicum) tree. This bark contains several special compounds that are responsible for its many health-promoting properties, including cinnamaldehyde, cinnamic acid and cinnamate.

Why is it good for you, and how can you add it to your diet? Let’s take a closer look at what you need to know about this potent spice.

Health Benefits

As one of the oldest spices in the world, cinnamon has long been used for its healing properties as a staple in many forms of holistic and traditional medicine. Here are some of the top benefits of this spice.

1. High in Antioxidants

Cinnamon is packed with a variety of protective antioxidants that reduce free radical damage and slow the aging process. In fact, researchers have identified at least 41 different protective compounds found within the spice to date.

According to the ORAC scale, which is used to measure the concentration of antioxidants in different foods, cinnamon ranks No. 7 of all foods, herbs and spices. It has been shown to have greater antioxidant power than commonly consumed herbs like thyme, garlic and rosemary.

Cinnamon health benefits are attributed to its content of a few specific types of antioxidants, including polyphenols, phenolic acid and flavonoids. These compounds work to fight oxidative stress in the body and have been found to aid in the prevention of chronic disease.

The different antioxidants present in the spice help neutralize harmful free radicals in the body and prevent oxidative stress. It also helps limit nitric oxide buildup in the blood and prevents fat peroxidation, both of which can increase the risk of brain disorders, cancer, heart disease and other chronic conditions.

2. Relieves Inflammation

The antioxidants in cinnamon can help relieve inflammation, which may help lower the risk of heart disease, cancer, cognitive decline and more. Researchers have identified many different types of flavonoids in the spice, all of which are highly effective at fighting dangerous inflammation levels throughout the body.

Because this powerful spice lowers swelling and prevents inflammation, it can also be beneficial in pain management. In fact, studies show that it helps reduce muscle soreness, decrease menstrual pain, lessen the severity of allergic reactions and relieve other age-related symptoms of pain as well.

3. Protects Heart Health

Studies show that one of the top cinnamon health benefits is its ability to improve heart health. In fact, it has been shown to reduce several of the most common risk factors for heart disease, including high cholesterol levels, high triglyceride levels and high blood pressure to keep your heart healthy and strong.

It has also been found to reduce high blood pressure, which is another risk factor for heart disease or a stroke.

Research shows that it is a helpful blood coagulant and can stop excess bleeding by helping the body to form blood clots. Cinnamon also increases circulation and improves tissue repair, which may be especially helpful for regenerating heart tissue in order to help fight heart attacks, heart disease and stroke.

4. Stabilizes Blood Sugar

Cinnamon is well-known for its anti-diabetic effects, which is why it’s considered one of the best foods for diabetics. Research indicates that it can lower blood sugar levels and improve sensitivity to the hormone insulin, which helps transport sugar from the bloodstream to the tissues to keep blood sugar levels balanced.

Studies suggest that cinnamon for diabetes can help block the activity of several digestive enzymes to slow the absorption of sugar in the bloodstream after a high-carb meal. For this reason, researchers believe that people with type 2 diabetes may experience significant positive effects on blood sugar markers by supplementing with cinnamon extract.

5. Preserves Brain Function

Because it is rich in antioxidants, research shows that this spice may boost brain function and can help defend against the development of neurological disorders, such as Parkinson’s and Alzheimer’s disease.

Although human studies are lacking, in vitro studies show that cinnamon helps block the buildup of a specific protein in the brain to reduce the risk of Alzheimer’s disease. It’s also been shown to protect neurons against oxidative stress to reduce the risk of inflammation and cell damage in animal models, which can help preserve brain function and prevent cognitive decline.

6. May Help Lower Cancer Risk

Because of its antioxidant abilities, cinnamon may protect against DNA damage, cell mutation and cancerous tumor growth. Studies have revealed that the health benefits of cinnamon come from a compound called cinnamaldehyde, which can inhibit tumor growth and protect DNA against damage while also killing off cancer cells.

This is especially true in the colon. Studies show that it can improve the health of the colon, which could reduce the risk of colon cancer.

Cinnamon is now being investigated as a natural cancer-fighting food because of its strong antioxidant abilities and may be a useful supplement for those at a higher risk of cancer.

7. Fights Infections and Viruses

There are many potential benefits of cinnamon when it comes to defending the body from illness. It contains natural antimicrobial, antibiotic, antifungal and antiviral properties, and its essential oils contain powerful immune-boosting compounds as well.

For this reason, it is used in many cultures to naturally help fight harmful infections and viruses. Cinnamon oil, in particular, can also protect against bacterial infections, which can cause conditions like the common cold, strep throat and pneumonia.

8. Optimizes Oral Hygiene

Research shows that cinnamon benefits oral hygiene and could protect against certain strains of bacteria that cause bad breath, tooth decay, cavities and mouth infections. The essential oils from cinnamon possess potent antibacterial properties and can be used to naturally combat bacteria in the mouth, acting as a natural mouthwash.

Similar to peppermint, one of the health benefits of cinnamon is that it can also be used as a natural flavoring agent in chewing gums due to its refreshing taste. Because it removes oral bacteria, the spice has the ability to fight bad breath without adding any chemicals to the body.

Because of this, it has also been traditionally used as tooth powder and a natural remedy for toothaches, dental problems and mouth sores.

9. Prevents Candida

Research suggests that the powerful antifungal properties in cinnamon could be effective in treating and preventing candida overgrowth in the digestive tract. It has been shown to lower amounts of dangerous candida albicans, which is the yeast that causes candida overgrowth and can cause a host of digestive and autoimmune issues.

Another studied health benefit of cinnamon is that it helps control blood sugar levels. A diet high in refined carbs can increase the amount of sugar in the digestive tract and may be associated with an increased risk of candida.

10. Benefits Skin Health

The potential cinnamon benefits for skin are rooted in its antibiotic and antimicrobial properties, which can help protect skin from irritation, rashes, allergic reactions and infection. One study indicates that applying cinnamon essential oil directly to the skin can be helpful in reducing inflammation, swelling, pain and redness.

One of the benefits of cinnamon and honey, another antimicrobial ingredient, is that using both together can boost skin health even more and may be beneficial for acne, rosacea and skin allergies. You can use add either raw honey or Manuka honey for additional skin relief.

11. Reduces Allergy Symptoms

Those with allergies may find relief thanks to the multitude of beneficial compounds packed into this spice. In fact, it may help combat common allergy symptoms because it’s been shown to reduce inflammation and fight histamine reactions in many animal models.

12. Sweetens Up Recipes Without Sugar

Because of its naturally sweet taste, adding cinnamon to foods and recipes can help you cut down on the amount of sugar you normally use, effectively lowering the glycemic load of your meal. It already has anti-diabetic effects that slow sugar absorption and may help curb cravings by stabilizing blood sugar, but using the spice for its naturally sweet taste is yet another added benefit that can boost blood sugar control. It’s a great sweetener for people with insulin sensitivity.

It contains no added sugar and minimal calories yet is high in many nutrients, making it an extremely healthy addition to many meals.

Try using cinnamon in coffee, tea, baked goods, yogurt, on fruit or in oatmeal instead of adding extra sugar. This can help you reduce your sugar intake and cut down on extra calories to aid in weight loss and fight candida, diabetes and low energy.

13. Acts as a Natural Preservative

One of the lesser-known cinnamon powder benefits is that it can be used to preserve food. Because it has antibacterial abilities and acts as an antioxidant, research highlights that it can be used as a preservative in many foods without the need for chemicals or artificial ingredients.

A recent study reported that when pectin from fruit was coated with cinnamon leaf extract, it yielded high antioxidant and antibacterial activities and stayed fresh for longer. It also possesses anti-tyrosinase activities, which can be useful in stopping the discoloration of fruits and vegetables as they oxidize and begin to rot.

Types

The cinnamon tree is grown around the world, and approximately 250 species of the spice have been identified so far.

However, there are two main types of cinnamon spice used today: Ceylon cinnamon, which is sometimes labeled as true or real cinnamon, and cassia cinnamon, which is more widely available and commonly used.

Ceylon and cassia actually come from two different, but related, trees. Ceylon comes from trees grown in areas like Sri Lanka and Thailand that are rarer — therefore Ceylon is more expensive and harder to find in stores.

Conversely, cinnamon of the cassia variety (also called Saigon or Chinese cinnamon) comes from trees grown in China and is less expensive and more widely available.

To date, cassia has been studied more extensively than Ceylon, but researchers think that Ceylon may actually have more health benefits than cassia.

Ceylon also contains less of a compound called coumarin than cassia, which can be potentially damaging to the liver when consumed in high amounts. For this reason, Ceylon is the better option for producing cinnamon extracts that contain highly concentrated doses of the spice.

As far as taste goes, Ceylon is said to have a lighter and more citrusy taste than cassia, which is considered deeper and spicier. For the most part, however, the two can be used interchangeably in recipes.

They each have a notable spicy taste and fragrance due to the presence of cinnamaldehyde. Both types also contain plenty of health benefits, but Ceylon cinnamon powder is actually considered to be more potent.

In addition to these two common types of cinnamon, some of the other varieties available include:

• Indonesian cinnamon
• Vietnamese cinnamon
• Indian cinnamon
• Malabar cinnamon

Nutrition Facts

A little bit of cinnamon goes a long way, and its antioxidant properties are what makes it especially beneficial to include in your diet. As little as half a teaspoon daily can have positive effects on blood sugar levels, digestion, immunity and more.

However, stronger doses are also extremely beneficial for improving heart disease risk and cutting your risk of diabetes, cancer and neurodegenerative diseases.

Cinnamon also supplies a wide variety of important nutrients and is especially rich in fiber and manganese, along with several other vitamins and minerals.

A one-tablespoon serving of ground cinnamon (about 7.8 grams) contains approximately:

• Calories: 19.3
• Total Carbohydrates: 6.3 g
  • Fiber: 4.1 g
  • Sugar: 0.2 g
• Total Fat: 0.1 g
  • Saturated Fat: 0.03 g
  • Polyunsaturated Fat: 0.01 g
  • Trans Fat: 0 g
• Protein: 0.3 g
• Sodium: 0.8 mg (0.03% DV*)
• Manganese: 1.4 mg (61% DV)
• Calcium: 78 mg (6% DV)
• Iron: 0.6 mg (3% DV)
• Vitamin K: 2.4 mcg (2% DV)

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

In addition to the nutrients listed above, this common spice also contains a small amount of vitamin E, niacin, vitamin B6, magnesium, potassium, zinc and copper.

How to Use

Researchers have concluded that cinnamon health benefits can be obtained in the form of its pure bark, essential oils, in ground spice form (which is bark powder) or in extract form when its special phenolic compounds, flavonoids and antioxidants have been isolated. These compounds make it one of the most beneficial spices on Earth, giving it antioxidant, anti-inflammatory, anti-diabetic, antimicrobial, immunity-boosting, and potential cancer-fighting and heart disease-protecting abilities.

You can find cassia cinnamon in the spice aisle of most grocery stores. However, look for organic Ceylon cinnamon powder and cinnamon essential oil in health food stores or ethnic markets to really get the most benefits from cinnamon.

Check the label to determine which type you’re buying, and keep in mind that if it doesn’t list the type, it’s most likely the cassia variety, which is less expensive and more commonly used.

You can also purchase cinnamon sticks and grate fresh cinnamon yourself using a small grater. Additionally, you can try using whole sticks (also referred to as quills) to infuse liquids like mulled wine and give them a distinct flavor.

You can also infuse the spice into hot water to take advantage of the many benefits of cinnamon tea.

To determine which type of stick you’re purchasing, look at the texture. Ceylon generally has a thinner, more brittle cinnamon bark than cassia.

Ground cinnamon also works well for sweetening dishes like oatmeal, yogurt or baked goods. It can add a bit of depth and warmth to savory dishes as well, so give it a try in your next bowl of soup or stew.

Besides using it fresh or ground in your favorite recipes, there are many other cinnamon uses and supplements available. For example, cinnamon pills, cinnamon essential oil or capsules are all also available as well for a quick and concentrated dose of the spice.

Recipes

There are plenty of delicious ways to squeeze a hearty dose of cinnamon into your diet. Here are a few simple recipes to get you started:

• Apple Cinnamon Baked Oatmeal
• Pear Walnut Salad with Maple Cinnamon Dressing
• Vegetable Beef Barley Soup
• Cranberry Apple Cider

Can You Have Too Much?

When used in moderation, cinnamon is generally safe and can be consumed with minimal risk of side effects.

However, research shows that high amounts of the spice — cassia cinnamon in particular — can cause several adverse symptoms. This is due to the presence of a compound called coumarin, which has been shown to damage the liver in large amounts.

While Ceylon cinnamon contains only trace amounts, cassia cinnamon is much higher in coumarin. Excess consumption of the coumarin found in cassia cinnamon has also been linked to other health problems, including an increased risk of cancer development.

Because of its anti-diabetic properties, cinnamon may also contribute to low blood sugar levels, especially if you take blood sugar-lowering medications already. Cinnamon consumption has also been associated with breathing problems and mouth sores in some people.

This spice is not known to cause negative reactions or allergies, especially when used in small amounts the way that it most commonly is. At times, when taking extract supplements or using cinnamon essential oil, it’s possible to take too much, which can interfere with other medicines and medical conditions.

Cinnamon can become unsafe if you take too many cinnamon supplements, especially if you’re pregnant or breastfeeding, have diabetes, have liver disease, or recently had surgery. Always make sure you read the recommended dose of cinnamon extracts and other herbal extracts, and don’t consume more than is recommended without speaking with your doctor first in order to avoid complications.

Additionally, if you’re using cinnamon essential oil, you might also want to test a small patch of your skin to first check for irritation and allergic reactions before using larger amounts to prevent negative side effects or allergic reactions.

Additionally, many people often wonder: Is cinnamon bad for dogs? While cinnamon is non-toxic to your furry friends, it’s best to stick to Ceylon cinnamon to minimize coumarin consumption and keep intake in moderation to prevent negative side effects.

Related: What Is Allspice? Benefits, Uses, Substitutes & More

Conclusion

• Cinnamon is a spice derived from the bark of cinnamon tree that is packed with nutrients, including fiber, manganese and calcium.
• Adding it to your routine can come with a long list of benefits, including better blood sugar control, improved oral hygiene, enhanced heart health and reduced inflammation among others.
• There are many varieties available, but it’s primarily found in two main types: cassia and Ceylon. Ceylon is thought to be more potent and contain more extensive health benefits, while cassia is cheaper to produce and more widely available.
• High doses of this spice may cause symptoms like difficulty breathing, mouth sores, low blood sugar and liver problems. Therefore, it’s best to keep intake in moderation and pair with a healthy diet and active lifestyle to maximize the potential health benefits.

The post 13 Major Cinnamon Benefits Explain Why It’s the World’s No. 1 Spice appeared first on Dr. Axe.

Ginkgo biloba, also known as maidenhair, is an ancient plant extract that has been used in China to heal various health ailments for thousands of years.

What is ginkgo biloba good for? It’s been widely studied as an anti-inflammatory herb for its platelet-forming and circulation-boosting effects.

According to current research, ginkgo biloba benefits may include improved cognitive function, positive mood, increased energy, improved memory and reduced symptoms related to multiple chronic disease.

What Is Ginkgo Biloba?

Ginkgo biloba (which goes by the scientific name Salisburia adiantifolia) is a natural extract derived from the leaf of the Chinese ginkgo tree, also called the maidenhair tree.

EGb761 and GBE are the scientific terms for standardized extract of the green ginkgo biloba plant, which is often noted for its cerebral-enhancing effects. In fact, it’s considered to be so effective that it’s even a prescription herb in Germany and several other European countries. Historically, it’s been used as a natural remedy for ADHD, as a dementia treatment and more.

Ginkgo has been studied for decades in France, Germany and China. And although Chinese herbal medicine utilizes both dried ginkgo leaf and seeds, today the focus in clinical studies is on the effectiveness of standardized ginkgo biloba liquid extract, made from the plant’s dried green leaves.