Turmeric
Turmeric (Curcuma Longa) is made from the underground stem of a member of the ginger family. Its active ingredient is curcumin and it has a distinctly earthy, slightly bitter, slightly hot, peppery flavor and a mustardy smell.
Turmeric (Curcuma longa), the main spice in the Indian dish curry, is argued by many to be the most powerful herb on the planet at fighting and potentially reversing disease. Turmeric benefits are incredibly vast and very thoroughly researched; currently, there are over 10,000 peer-reviewed articles published proving turmeric benefits, especially one of its renowned healing compounds, curcumin.
This puts turmeric on top of the list as one of the most frequently mentioned medicinal herbs in all of science.
What Is Turmeric?
Turmeric comes from the Curcuma longa plant, which grows in India and other Southeast Asian countries. The dried root of the Curcuma longa plant is ground into the distinctive yellow turmeric powder.
There are several chemical compounds found in turmeric, known as curcuminoids. The active substance in turmeric is curcumin. Curcumin is what makes turmeric a “functional food,” defined by the Mayo Clinic as “foods” that have a potentially positive effect on health beyond basic nutrition.”
The best part about turmeric? Not only is it well-researched, incredibly potent and historically significant, it’s also safe. Turmeric has very few known side effects, and the ones that exist are incredibly rare and generally mild. Imagine saying that about most medications!
Turmeric in Ancient Medicine
Why do I believe turmeric is arguably the most powerful medicinal compound in the world? Yes, it’s backed by over 10,000 peer-reviewed studies, but if you dig deeper, you’ll find that turmeric has been used in ancient medicine practices much further back than modern science records. The timeless principles of natural medicine practices in Traditional Chinese Medicine and Ayurveda are much of what has led modern scientists to document the mechanisms of valuable spices and herbs like turmeric.
In Traditional Chinese Medicine (TCM) and Ayurvedic medicine, practitioners refer to turmeric as a “warming spice,” but it first acts by “cooling” and “drying” the body in the short-term.
Depending on which Ayurvedic dosha you are classified as, a practitioner may prescribe it for long periods of time or short, because it may be “slightly increasing” or “slightly reducing” for different doshas.
Often, turmeric will be prescribed to patients experiencing stagnation of the blood and Qi. Conditions caused by these issues include things like menstrual pain, traumatic injury, enlargement of the liver or spleen, liver cirrhosis and bleeding disorders. Some Chinese medicine doctors will suggest turmeric for conditions such as seizures, derangement, epilepsy or mania. Because it can dry and cool “damp heat,” it may also be prescribed in Chinese medicine for jaundice or gallstones.
Eastern medicine focuses a lot on the combinations of different elements. Many modern scoffers will claim that curcumin and turmeric claims are extreme and unhelpful because of how little turmeric is absorbed into the body after eating. However, those of us who take the time to learn find that turmeric absorption varies greatly due to what you consume it with.
For example, in both TCM and Ayurveda, turmeric is supposed to be consumed with beneficial fats (like coconut oil) and black pepper. Does that sound arbitrary to you? It’s not! Actually, scientists have confirmed that taking turmeric along with both healthy fats and black pepper (tested individually) greatly increases the absorption of turmeric (and subsequently, curcumin) in the body. Both of these processes make sense, as turmeric is fat-soluble and the piperine in black pepper stimulates digestive enzymes, as it does potentially slow blood clotting and could interfere with bleeding.
Practitioners in Traditional Chinese Medicine and Ayurveda have been prescribing turmeric for centuries. Over 10,000 peer-reviewed studies exist examining its effectiveness for a huge number of issues.
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12 Turmeric Benefits
Turmeric is one of the top nutrients in the world. There’s a reason it’s been used throughout history by some of the most effective healthcare providers in the world.
12 of the best benefits of turmeric include:
For many people, the formation of blood clots is a major concern. How do you develop a clot (also called a thrombus)? Blood clots form through a process called “platelet aggregation,” where blood platelets concentrate in one area and eventually clot.
In both lab and animal studies, the use of curcumin from turmeric greatly reduces instances of platelet aggregation and potentially reduces the risk of a clot forming.
Curcumin modifies an internal process known as eicosanoid biosynthesis. Eiconsanoids consist of four different molecules within the body that are involved in the natural inflammation process. It has been suggested that one reason that curcumin has anti-clotting properties is the way it affects the biosynthesis of thromboxanes, one of the four eicosanoids. This same mechanism is one reason turmeric is an anti-inflammatory substance.
One combination lab and the animal study conducted in 1986 even suggests curcumin may be a preferable treatment method for people “prone to vascular thrombosis and requiring antiarthritic therapy.” However, this result still needs to be replicated in human trials.
Although few studies have been conducted on humans, dozens of research trials have proven that turmeric benefits include being especially effective in reducing depression symptoms in laboratory animals. These results seem to be connected to the way curcumin impacts neurotransmitter function through the brain-derived neurotrophic factor (BDNF).
To address this issue, the journal Phytotherapy Research published the results of an amazing, innovative study in 2014. The study took 60 volunteers diagnosed with the major depressive disorder (MDD) and split the group to determine how patients treated with curcumin fared against fluoxetine(PROZAC®) and a combination of the two. Not only was it discovered that all patients tolerated curcumin well, but they discovered curcumin was equally effective as fluoxetine in managing depression by the six-week mark. Combining fluoxetine with curcumin resulted in a slightly higher improvement, but it was not considered statistically significant.
According to the authors, “This study provides first clinical evidence [emphasis added] that curcumin may be used as an effective and safe therapy for treatment in patients with mild depression.” Since that breakthrough trial, at least two other studies have observed the impact of turmeric’s major compound, curcumin, in patients with depression. 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.
As antidepressants on the market currently only yield about a 10–20 percent effectiveness rating when you remove the placebo effect, I’d call that a pretty significant result!
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 aspirin and ibuprofen, two of the most common NSAIDs (non-steroidal anti-inflammatory drugs) are least effective, while curcumin is among the most effective anti-inflammatory compounds in the world.
This news should have reached every household in the world after the study was conducted because inflammation is at the root of most diseases.
Increasingly common diseases today — such as cancer, ulcerative colitis, arthritis, high cholesterol and chronic pain — are all associated with inflammation.
The anti-inflammatory effects of curcumin have also been studied as a possible treatment for Alzheimer’s disease. According to the Alzheimer’s Society, evidence for turmeric’s effects on Alzheimer’s patients is inconclusive; it’s not certain that turmeric can prevent or treat the disease.
Several animal trials have been completed investigating the relationship of curcumin and Alzheimer’s. In rats, 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.
Some human trials have also been conducted. A six-month study in Hong Kong found that curcumin was very tolerable, but both the placebo and curcumin group experienced no statistically significant loss of cognitive function, so the two groups couldn’t be compared. Similar results have been discovered in other studies, and researchers cite the small subject sample, limited study time and poor bioavailability of curcumin in the tested samples as possible reasons no effect was recorded reflective of animal study results.
Today, scientists are still searching for a formulation of curcumin that is effectively bioavailable (meaning that the human body absorbs and metabolizes it) and that crosses the blood-brain barrier. While it may be some time before human trials nail down the specifics, these findings are still incredibly promising.
Turmeric benefits include anti-inflammatory and antioxidant properties that have proven effective in treating multiple skin conditions. Turmeric benefits for skin include increasing “glow and luster” of the skin, speeding up wound healing, calming the pores to decrease acne and acne scarring and controlling psoriasis flares.
One uncontrolled pilot study involving 814 participants even suggests that turmeric paste could cure 97 percent of scabies cases within 3–15 days.
Because curcumin is known for its powerful anti-inflammatory and pain-reducing characteristics, a study was conducted on 45 rheumatoid arthritis patients to compare the benefits of curcumin in turmeric to the arthritis drug diclofenac sodium (an NSAID), which put people at risk of developing leaky gut and heart disease.
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 to any adverse events. Our study provides the first evidence for the safety and superiority of curcumin treatment in patients with active RA, and highlights the need for future large-scale trials to validate these findings in patients with RA and other arthritic conditions.
Published by Phytotherapy Research in 2012, the results of this study have encouraged more human research to evaluate the amazing effects curcumin-rich plants like turmeric have on people suffering from various different types of arthritis.
A review of available randomized, controlled trials confirmed that, of the eight studies available fitting the criteria, “these RCTs provide scientific evidence that supports the efficacy of turmeric extract (about 1000 mg/day of curcumin) in the treatment of arthritis.” The trials also had a very low risk of bias, which means that it’s unlikely the results were skewed by the researchers.
While arthritis cannot be cured, it seems that a high dose of curcumin can be just as (or more) effective than at least the most common medication prescribed for the condition.
Of all the various topics scientists have tackled in regards to curcumin and disease reversal, cancer (of various types) is one of the most thoroughly researched topics. In the words of global authorities like Cancer Research UK:
A number of laboratory studies on cancer cells have shown that curcumin does have anticancer effects. 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.
Doctors commonly face the challenge of patients initially responding to chemotherapeutic drugs and then later developing resistance. Curcumin appears to re-sensitize these patients’ cancer cells to the drugs, although the exact mechanisms of curcumin’s chemo-sensitization remain ambiguous. Study author, Ajay Goel, PhD, director of gastrointestinal research and translational genomics and oncology at Baylor Scott & White Research Institute, stated:
Food-based botanicals have the potential to restore a healthier gene expression in patients but without the toxicity of certain drugs.
The bottom line? Turmeric benefits include helping the body naturally treat cancer such as breast cancer, colon cancer and skin cancer. It may also help with chemotherapy resistance in patients with PDAC.
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. Other mechanisms by which turmeric may effectively reduce or reverse diabetes symptoms is related to its anti-inflammatory action. Multiple meta-analyses have confirmed that curcumin from turmeric significantly lower inflammatory markers including TNF-α and IL-6, both of which are associated with 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 in 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.
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 to reduce obesity and its “adverse health effects.”
An in-depth analysis of all the studies evaluating curcumin’s ability to manage ulcerative colitis (UC) 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 turmeric benefits may include helping to maintain remission of this chronic disease.
One small pilot study investigated the benefit of curcumin supplementation for patients with UC and patients with Crohn’s disease. Although the sample size was very small, all of the UC patients and four out of five Crohn’s patients had marked improvements over two months, suggesting the need for additional research.
For many patients with inflammatory bowel diseases like ulcerative colitis or Crohn’s disease, corticosteroids (anti-inflammatory drugs) reduce pain symptoms but damage the intestinal lining over time, actually making the condition worse. That’s why these medications can’t be used long-term and are only meant to initiate remission. However, supplementing with curcumin did not have these side effects in either above study and, because of its anti-inflammatory properties, likely helped heal the gut and support the growth of good bacteria (probiotics).
One of the reasons heart disease is such a problem in the U.S. is that people are developing pre-diabetes (high blood sugar) at an alarming rate. In turn, diabetics and non-diabetics alike are suffering from oxidative stress, which damages the inside of blood vessels. Because of this damage to the arteries, cholesterol begins to build up the plaque to patch up the damaged areas, which leads to high levels of LDL cholesterol.
Traditionally, statin drugs used to manage cholesterol (like atorvastatin, brand name Lipitor) are widely known to harm the kidneys and liver and cause a number of deadly side effects. They do bring cholesterol down, but they never address the actual cause, which is oxidative stress caused by high blood sugar levels and inflammation.
Thankfully, medical doctors are becoming more and more aware of the dangerous side effects of statin drugs and prescribing natural alternatives like curcumin and fish oil instead.
A study done 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. This was a follow-up on prior animal research finding similar results. However, a 2014 meta-analysis concluded that curcumin had no effect overall on blood cholesterol (together or split into LDL vs. HDL) or on triglycerides. The study author noted that these results may be due to short study durations and poor bioavailability of the studied curcumin formulations.
One of the more widely accepted properties of curcumin in scientific communities is its ability to manage pain. In early 2014, the European Journal of Pharmacology published research that discovered curcumin naturally activates the opioid system in diabetic rats. Typically manipulated by drugs, this natural process serves as the body’s inherent pain-relieving response.
It’s not the just diabetic pain that curcumin from turmeric benefits, though. Other breakthrough studies and reviews (some in animals, others in humans) have found that curcumin may be beneficial for:
- Wound healing
- 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
Interestingly, the brain-balancing impact of curcumin may even help reduce pain-induced depression. A 2011 study in animals found that a high dose of curcumin relieved the subjects of depressive behavioral issues related to pain. These results suggest that turmeric is definitely on a short list of potent natural painkillers.
An important benefit of turmeric is its ability to detoxify the body. Every day, you are likely exposed to environmental and dietary toxins known as xenobiotics. These chemical substances and not generally present in the human body and are often associated with increased amounts of inflammation and the higher risk of cancer. Most detoxification of xenobiotics takes place within the liver in two phases: Phase I and Phase II. However, many people, particularly in the Western world, are so overexposed to these toxins that the liver is strained to the point of functioning at less-than-optimum levels. Several plant foods seem to aid the body in maintaining its natural detoxification rhythms and help the liver to operate correctly, and turmeric is one of the major players. Other common detoxifying plant foods include cruciferous vegetables (broccoli sprouts, kale, and many more), garlic, onions and citrus peel.
It seems that consumption of turmeric and its active compound, curcumin, can help the liver efficiently detoxify the body and alleviate some of the effects of dangerous carcinogens. This process operates in tandem with the antioxidant and anti-inflammatory actions of turmeric.
Cinnamon
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 its widespread health benefits, not to mention its distinctly sweet, warming taste and ease of use in recipes.
According to researchers, out of twenty-six of the most popular herbs and medicinal spices in the world, cinnamon actually ranks #1 in terms of its protective antioxidant levels!
The unique smell, color and flavor of cinnamon is due to the oily part of the tree that it grows from. The health benefits of cinnamon come from the bark of the Cinnamomum verum (Cinnamomum zeylanicum) tree. The Cinnamomum verum tree can also be synonimously referred to as a Cinnamomum zeylanicum. These scientific terms simply refer to a true cinnamon tree. This bark contains several special compounds which are responsible for its many health-promoting properties, including cinnamaldehyde, cinnamic acid and cinnamate.
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 are isolated. These compounds make cinnamon one of the most beneficial spices on earth, giving it antioxidant, anti-inflammatory, anti-diabetic, anti-microbial, immunity-boosting and potential cancer and heart disease-protecting abilities.
Researchers have concluded that cinnamon is one of the most beneficial spices on earth, giving it antioxidant, anti-inflammatory, anti-diabetic, anti-microbial, immunity-boosting and potential cancer and heart disease-protecting abilities.
Nutrition Benefits of Cinnamon
One tablespoon of ground cinnamon contains:
- 19 calories
- 0 grams of fat, sugar, or protein
- 4 grams of fiber
- 68 percent daily value manganese
- 8 percent daily value calcium
- 4 percent daily value iron
- 3 percent daily value vitamin K
A little bit of cinnamon goes a long way, and its antioxidant abilities are what makes it especially beneficial to include in your diet. As little as ½ teaspoon of cinnamon 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.
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13 Proven Health Benefits of Cinnamon
Cinnamon is packed with a variety of protective antioxidants that reduce free radical damage and slow the aging process; in fact, researchers have identified 41 different protective compounds of cinnamon to date!
According to the ORAC scale, which is used to measure the concentration of antioxidants in different foods, cinnamon ranks #7 of all foods, spices and herbs across the world. And in a study that compared the antioxidant activity of 26 spices, cinnamon was deemed the winner and proved to be higher in antioxidants than other powerful herbs and spices, including garlic, thyme, rosemary and oregano.
Cinnamon health benefits are attributed to the type of antioxidants called polyphenols, phenolic acid and flavonoids. These are similar antioxidants to those that can be found in other “superfoods,” including berries, red wine and dark chocolate. These compounds work to fight oxidative stress in the body, which can lead to disease formation when uncontrolled, especially as someone ages.
The different antioxidants present in cinnamon help to reduce a multitude of symptoms and diseases because they are free radical scavengers. The health benefits of cinnamon include its ability to reduce many forms of oxidative stress, including the ability to limit nitric oxide build up in the blood and lipid (fat) peroxidation, which can both add to instances of brain disorders, cancer, heart disease and other conditions.
The antioxidants in cinnamon have anti-inflammatory effects, which may help lower the risk of heart disease, cancer, brain function decline and more. Researchers have identified over seven kinds of flavonoid compounds alone in cinnamon, which are highly effective at fighting dangerous inflammation levels throughout the body.
Because cinnamon lowers swelling and inflammation, it can be beneficial in pain management, with studies showing that cinnamon helps to relive muscle soreness, PMS pains, severity of allergic reactions and other age-related symptoms of pain too.
Studies have shown that another health benefit of cinnamon is that it reduces several of the most common risk factors for heart disease, including high cholesterol levels, high triglyceride levels and high blood pressure.
The special compounds in cinnamon are able to help reduce levels of total cholesterol, LDL “bad” cholesterol and triglycerides, while HDL “good” cholesterol remains stable. Cinnamon has also been shown to reduce high blood pressure, which is another threat for causing heart disease or a stroke.
And there are even more heart health benefits of cinnamon. Research shows that cinnamon is a helpful blood coagulant and prevents bleeding by helping the body to form blood clots. Cinnamon also increases blood circulation and advances bodily tissue’s ability to repair itself after it’s been damaged. This includes heart tissue, which is in need of regeneration in order to help fight heart attacks, heart disease and stroke.
Cinnamon is known to have an anti-diabetic effect. It helps lower blood sugar levels and also can improve sensitivity to the hormone insulin, which is the vital hormone needed for keeping blood sugar levels balanced.
Diabetes is formed when insulin resistance occurs and poor glycemic control takes places, or someone develops the inability to manage how much sugar (glucose) enters the blood stream. The same problem with insulin resistance is also associated with other conditions like metabolic syndrome and weight gain, too.
These benefits of cinnamon exist because it plays a part in blocking certain enzymes called alanines, which allows for glucose (sugar) to be absorbed into the blood. Therefore, it has been shown to decrease the amount of glucose that enters the bloodstream after a high-sugar meal, which is especially important for those with diabetes.
For this reason, many studies have shown that people with type 2 diabetes can experience significant positive effects on blood sugar markers by supplementing with cinnamon extract.
Research also shows that another benefit of cinnamon’s protective antioxidant properties is they can help defend the brain against developing neurological disorders, such as Parkinson’s and Alzheimer’s diseases.
One way cinnamon protects cognitive function and brain health is by activating neuro-protective proteins that protect brain cells from mutation and undergoing damage. This further reduces the negative effects of oxidative stress by stopping cells from morphing and self-destructing.
Because cinnamon contains so many antioxidants and anti-inflammatory compounds that reduce the effects of aging on the body and brain, in the future, we may see it being used as a possible natural therapeutic treatment or prevention for age-related neuro-degenerative diseases.
Because of its antioxidant abilities, cinnamon can help protect against DNA damage, cell mutation and cancerous tumor growth. Studies have revealed the health benefits of cinnamon that come from a compound called cinnamaldehyde include its possible ability to inhibit cancer tumor growth and protect DNA from damage, while also encouraging cancerous cells to self-destruct (called cell apoptosis).
This is especially true in the colon; studies show that cinnamon can improve the health of the colon, thereby reducing the risk of colon cancer. Cinnamon is now being investigated as a natural anti-cancer agent because of its strong antioxidant abilities, so in the future, it may be useful for those who are at higher risks for cancer to supplement with cinnamon extract.
There are many benefits of cinnamon when it comes to defending the body from illnesses. Cinnamon is a natural anti-microbial, anti-biotic, anti-fungal and anti-viral agent. The immune-boosting abilities of cinnamon are found in cinnamon’s essential oils.
Cinnamon is used in many cultures to naturally help fight harmful infections and viruses. Cinnamon oils also have protective abilities against various bacteria which can cause negative symptoms in the digestive tract, on the surface of the skin, and can lead to colds or the flu.
In studies, the extracts found in cinnamon were shown to be protective against bacteria living in the oral microflora that could cause bad breath, tooth decay, cavities or mouth infections. The essential oil from cinnamon has been shown to be more potent than other tested plant extracts and can be used to naturally combat bacteria in the mouth, acting like a natural anti-bacterial mouthwash.
Similarly to peppermint, one of the health benefits of cinnamon is that it can also used as a natural flavoring agent in chewing gums due to its mouth refreshing abilities. Because it removes oral bacteria, cinnamon has the ability to naturally remove bad breath without adding any chemicals to the body. For this reason cinnamon has also been traditionally used as tooth powder and to treat toothaches, dental problems, oral microbiota, and mouth sores.
Cinnamon essential oil is also used in some beauty products, shampoos, and perfumes for its many health benefits that can help with fighting infection while adding a pleasant smell.
Certain studies have concluded that cinnamon’s powerful anti-fungal properties may be effective in stopping or curing Candida overgrowth in the digestive tract. Cinnamon has been shown to lower amounts of dangerous Candida albicans, which is the yeast that causes Candida overgrowth that can cause multiple digestive and autoimmune symptoms. Additionally, another health benefit of cinnamon is that it helps to control blood sugar levels, and too much sugar within the digestive tract is associated with increased candida risk.
According to researchers, when patients were given cinnamon extract or cinnamon essential oil, they showed improvements in candida yeast levels and a reduction in symptoms. Cinnamon helps to fight candida naturally by boosting immune health and fighting inflammation, auto immune-reactions, and yeast within the gut.
Cinnamon has anti-biotic and anti-microbial effects that protect skin from irritations, rashes, allergic reactions, and infections. Applying cinnamon essential oil directly to the skin can be helpful in reducing inflammation, swelling, pain, and redness. Cinnamon and honey, another antimicrobial ingredient, are frequently used together to boost skin health for this reason and are beneficial for acne, rosacea, and signs of skin allergies.
Studies have concluded that those with allergies can find relief thanks to the benefits of cinnamon’s compounds. Cinnamon has been shown to be helpful in fighting common allergy symptoms because it reduces inflammation and fights histamine reactions in the bodies of animals, although research is yet to come in human trials. For that reason, many naturopaths believe it can also help to reduce symptoms of asthma attacks.
In essential oil form, cinnamon may have immune-boosting abilities and is beneficial for nutrient absorption during digestion (according to lab and animal studies), which could cut down on auto-immune reactions that can take place after consuming common allergen foods.
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, thereby lowering the glycemic load of your meal. Cinnamon already has anti-diabetic effects that slow sugar from releasing into the blood stream which can help manage food cravings and weight gain, but using cinnamon for its taste is another added benefit.
One of the benefits of cinnamon over sugar is that it contains no sugar and no calories in amounts that it is used by most people, so its makes an extremely healthy addition to many meals, especially considering its many nutrients. Try using cinnamon in coffee, tea, baked goods, yogurt, on fruit, or in oatmeal instead of adding extra sugar and calories. This can help you to reduce inflammation-causing sugar, extra calories, and to fight weight gain, candida, diabetes and low energy levels.
One of the less-known benefits of cinnamon is that it can be used to preserve food. Because cinnamon has anti-bacterial abilities and also acts as an antioxidant, it can be used as a preservative in many foods without the need for chemicals and 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. Cinnamon plays a part in the action of tyrosinase inhibitors, which are useful in stopping discoloration on fruits and vegetables that appears as they oxidize and begin to rot.
Fennel
Fennel is a celery-like winter vegetable with an interesting liquorice-like flavor. Although the taste may take some getting used to at first, fennel provides an enormous amount of health benefits.
Fennel is recognized by its white bulb and long green stalks. It is related to other stalk vegetables such as celery and parsnips. The entire fennel bulb, including seeds, stalk, and leaves are edible.
This root vegetable originated in the Mediterranean countries of Greece and Italy, but is now grown in many different countries such as US, France, India and Russia. It is commonly harvested in the fall and usually shows up traditionally in fall or winter recipes.
It has been used in many cultures for its medicinal properties. In ancient Chinese medicine, it is used to help with a variety of ailments from congestion to helping increase the flow of breast milk. It can also help with stomach upset, insect bites, or to soothe a sore throat.
Fennel Nutrition Facts
One average-size fennel bulb contains 73 calories, 3 grams of protein, and 17 grams of carbohydrate. It contains only a trace of fat and no cholesterol.
Fennel is exceptionally high in fiber, with each bulb providing 7 grams of dietary fiber or 28% of daily needs. Most people are lacking in fiber intake, consuming only an average of 7 grams per day, therefore adding fennel to your diet could help double your intake!
One bulb also provides 969 mg of potassium or 27% of the RDA. Potassium is critical to help lower blood pressure and as well as maintain fluid balance.
Fennel is also high in vitamin C providing 28 mg per bulb or almost half of the RDA for this critical vitamin. Vitamin C is a powerful antioxidant which may help slow aging as well as maintain a healthy immune system.
Fennel provides additional important vitamins such as vitamin A, vitamin B6, vitamin K, and folate. It is also a good source of other minerals such as iron, calcium, copper, zinc, and selenium.
Possible Fennel Side Effects
Although for most people fennel is a great, healthy vegetable choice, people with certain medical conditions may have to limit or avoid the consumption of fennel. Some people may be allergic to certain spices, therefore should avoid consuming fennel seeds.
Due to the high potassium content, those with kidney disease should limit the amount of fennel they eat. People taking beta-blockers, which is typically prescribed to help control blood pressure, can also have elevated potassium levels and may need to avoid fennel
How to Choose and Prepare Fennel
Fennel has a crunchy texture and a flavor similar to licorice or anise. It is a great addition to any winter dish to provide a different flavor.
When choosing a fennel bulb, look for a bulb that is firm and mostly white at the bottom. Avoid bulbs that are brown or spotted at the bottom. The stalks should be bundled together and not flowering.
The fennel bulb can stay in the refrigerator for about four to five days. It tends to lose flavor over time, therefore should be eaten within a few days.
All parts of the fennel bulb can be eaten, including the seeds, leaves, and the bulb itself. The seeds are commonly dried and used as a spice.
To prepare the fennel bulb, first cut the stalks off the bulb where they sprout. Then slice the bulb vertically into thin slices depending on the recipe you choose.
10 Unique Fennel Health Benefits
Due to the calcium content, fennel can help maintain bone strength and health. Fennel contains about 115mg of calcium or approximately 10% of the RDA which can help increase calcium in your diet, especially for those who do not consume enough from other sources.
But, calcium isn’t the only bone-strengthening nutrient found in the bulb, fennel also contains magnesium, phosphorus, and vitamin K, which all play a role in maintaining bone strength.
Fennel is high in vitamin C, providing almost half of the RDA in just one bulb. Vitamin C is a potent antioxidant that may help reduce free radical damage that can lead to premature aging.
Vitamin C is also necessary for the formation of collagen and a powerful tool in protecting skin’s appearance, making it a good choice to naturally slow aging. A deficiency in vitamin C is called scurvy, which manifests in the inability to properly form collagen, leading to bleeding gums and bleeding below the skin.
Due to these functions, adequate intakes of vitamin C are critical for reducing the appearance of wrinkles and maintaining healthy skin. The RDA is 60 mg/day, but more vitamin C from whole food sources will help keep skin healthy from the inside-out.
Fennel can help lower blood pressure and inflammation due to its high potassium content and low sodium content. Potassium works against sodium, helping to fight high blood pressure in the body.
A diet high in potassium can reduce systolic blood pressure by 5.5 points when compared to a high sodium diet. But, don’t expect lower blood pressure overnight, it takes about four weeks of consuming a high potassium diet to see a drop in blood pressure.
Fennel is included in the GAPS Diet, as well as on my Healing Food Shopping List, because of its ability to ease digestion. Since fennel contains 7 grams of dietary fiber, it can help maintain a healthy digestive system. The muscles in the digestive system need dietary fiber to provide bulk for the gastrointestinal muscles to push against and increase motility or movement. Because digestive problems like constipation and IBS are so common in adults, fennel makes a great addition to any diet, which is one reason why I include it on my list of foods recommended for a healing diet.
Additionally, fiber acts like a small brush as it moves through the digestive system, clearing the colon of toxins that could potentially cause colon cancer. Fennel itself can act like a laxative, helping with elimination of toxins.
It is also common in certain cultures to chew fennel seeds after meals to help digestion and eliminate bad breath. Some of the oils found in fennel do help stimulate the secretion of digestive juices.
Fennel may also be beneficial for people with acid reflux. Adding fennel to your diet can help balance the pH level within your body, especially within your stomach, and can reduce reflux after meals.
Fiber contains no calories, but provides bulk, increasing satiety. Humans do not have the enzymes required to break down fiber, therefore it cannot be absorbed as calories. Fennel provides 7g of calorie-free, filling fiber.
Studies show that diets high in fiber can help people to effectively lose weight. A 2001 study, found that participants who added 14 grams per day of fiber to their diets, without changing anything else, ate approximately 10% fewer calories per day and lost about 4 pounds over a period of 4 months. Increasing fiber intake, by adding fennel and other high fiber foods to the diet may be a simple way to effortlessly feel more satisfied and to experience weight loss.
Infant colic, although it is a relatively benign medical condition, it can have a significant impact on new parents. Most parents of a colicky infant would probably try almost anything to soothe their crying child.
The current medication used for colic, called Dicyclomine hydrochloride, can have some serious side effects and may not be consistently effective. But, researchers have found that fennel seed oil has been shown to reduce pain and increase motility in the small intestine, making it an excellent natural remedy for colic.
In a 2003 study, researchers compared fennel seed oil with a placebo in 125 infants. The group treated with fennel seed oil was reported to have 65% less colic, measured by crying episodes, than those in the control group, with no side effects.
Although this research may be promising and many desperate parents may want to run out and get some fennel oil, there is not an established safe dose for infants at this time. The safest way to use it to treat infant colic is for a breastfeeding mother to drink fennel tea.
Fennel has been used for centuries in Chinese medicine to help treat inflammatory conditions such as insect bites or sore throat. Fennel’s ability to decrease inflammation led researchers to investigate if fennel’s properties could be applied to other inflammatory diseases such as various forms of cancers.
Fennel contains oil called anethole that has been shown in some clinical studies to be act as a natural cancer remedy, helping to reducing the growth of breast cancer cells. It is believed that anethole reduces inflammation that may lead to the development of cancer, although further research is needed to determine how it can be used exactly.
Other anti-inflammatory nutrients are also found in fennel, specifically selenium, a trace mineral that may help decrease cancer mortality rates. A large study of over 8,000 participants found that selenium did reduce mortality and decrease future incidences of cancer.
Foods high in fiber, especially soluble fiber, as is found in fennel, have been shown to help reduce balance cholesterol levels in the blood stream. A diet high in fiber can help reduce overall risk of heart attacks and stroke by helping lower blood cholesterol to a normal level.
The high fiber and the potassium content make fennel a double whammy in reducing risk of cardiovascular disease by lowering both cholesterol and blood pressure. Fennel is also high in other potentially cardio-protective vitamins such as folate and vitamin C.
Macular degeneration is the leading cause of age-related vision loss. Although the exact cause is unknown, antioxidants that help reduce inflammation such as certain flavonoids, vitamin C, and zinc may help improve vision or slow the progress of the disease.
Fennel contains many of these vision-saving nutrients. Due to its high flavonoid, vitamin C, and mineral content it can help reduce oxidative damage and inflammation, and may help prevent macular degeneration.
A study in Menopause suggests that the use of fennel, a phytoestrogen, may contribute to improvements in menopausal symptoms. Researchers analyzed 90 women, ages 45—60, who had been postmenopausal for at least one year (no more than five years) and had at least moderate menopausal symptoms. Participants either received fennel or placebo capsules daily for eight weeks.
Fennel recipients saw significant improvements in symptoms, whereas placebo recipients did not. Researchers conclude that fennel may help ease menopausal symptoms in women with low estrogen levels as well as those who have experienced early menopause or have had a hysterectomy or oophorectomy. A larger trial, however, is needed to confirm these findings.
Vanilla
Vanilla is an extremely popular ingredient in many different culinary preparations around the world, and the scent of vanilla is unmistakable to most people. This flavoring is derived from the orchids of the Vanilla genus, which bears fruits that are shaped like pods. These pods can range in size from 5-22cm in length and are considered of a higher quality when they are larger. However, these pods must be hand-picked at precisely the right time to ensure that the seed pods don’t pop and that they are properly ripe. Harvesting the pods is a time-intensive process, but there is a global demand for vanilla in many different forms, not only for its use in food preparation but also in natural healing.
Extract, powder, whole pods, and vanilla sugar are the most common forms that you will find vanilla in, and these can be added to countless different remedies and parts of the body. Not only is eating vanilla good for your system, due to the wealth of nutrients, unique organic compounds, and antioxidants that the pods contain, but it can also be made into topical preparations. This ingredient has been and will remain one of the most trusted remedies in natural healing, as well as one of the most popular flavors for our palate. Either way, you should look into the many benefits of vanilla, and add it to your weekly intake.
10 Impressive Benefits Of Vanilla
Vanilla is much more than a delicious flavor ingredient in our baked goods; it also has a number of important benefits, including its ability to treat acne, improve hair growth, speed healing, reduce inflammation, prevent chronic diseases, protect the heart, and much more.
Research on the cardiovascular impact of vanilla, particularly its active ingredient, vanillin, has shown that it can measurably reduce cholesterol levels in the body. This is very important for people at high risk of heart attacks and strokes, as lower cholesterol can prevent atherosclerosis, inflammation in the arteries, and blood clots.
Vanilla is rich in antioxidants, which can help prevent the breakdown of cells and tissues around the body, and stimulate the body’s natural regrowth. Furthermore, the antibacterial nature of this remedy means that it can protect your immune system and lower stress on the body, making it much easier to recover from injury or illness.
One of the most important functions of antioxidants is to eliminate free radicals in the body, which are created as natural by-products of cellular metabolism. The antioxidants present in this remedy’s extract, particularly the high concentration of vanillin, can prevent the negative effects of free radicals, such as cancer and chronic disease.
For centuries, vanilla in numerous forms has been used to soothe inflammation throughout the body. This is particularly effective [5] for inflammation of the liver, which can occur for numerous reasons, especially if you are a heavy drinker. Vanillin is a crucial part of this remedy’s beneficial effects and can help ease conditions of arthritis, gout and other inflammatory conditions.
Vanilla is often included in hygiene and beauty products because of its many effects on the hair and skin. If you suffer from frequent split ends or hair loss, applying its essential oil in a carrier oil of some kind can measurably strengthen the hair and induce blood flow to the scalp, encouraging growth and more aesthetically pleasing hair.
For people who regularly struggle with acne, it can often feel like a losing battle. Fortunately, the antibacterial nature of this beneficial flower makes it a powerful ally in the battle against pimples, as it can eliminate the underlying infection and speed up the healing process of the skin. It can even reduce the appearance of scars from a particularly bad bout of acne.
Although some people remain skeptical of aromatherapy, some of the best natural remedies can have an effect simply through our olfactory sense. The smell of vanilla, in fact, is known to directly impact the brain and induce calmness. Therefore, the extract can be one of the best and most accessible [8] remedies for anxiety and chronic stress.
Some research has pointed to vanilla as a weight loss aid, due to its appetite-suppressing properties. The extract of this plant is also known to help lower cholesterol levels, making your body and metabolism more efficient, and effectively supporting weight loss goals.
When you are battling a cough, cold, or respiratory infection, any sort of analgesic or anti-inflammatory substance can be helpful. Vanilla extract can help to coat the throat when mixed with warm water and provide an anesthetic effect to the throat. The antibacterial properties can also help eliminate the underlying infection or illness while easing coughs and sore throats.
There are a number of ways that vanilla has been used throughout history to optimize digestive function. The scent of this herb is known to calm feelings of nausea, while vanilla-infused herbal tea can soothe inflammation in the gut and prevent vomiting, diarrhea, cramping, and stomach upset.
Kelp
The Anti-Inflammatory, Iodine-Rich Power of Kelp
Seaweed: It’s not just for sushi anymore. In fact, kelp, a form of seaweed, has made its way into kitchens of health-conscious people all over the world — and that’s perfectly OK with me.
Considered by many to be a superfood because of its wide variety of nutrients, kelp has been a staple of several Asian cultures for centuries. While its popularity in the western world is a more recent event, as more people discover the many benefits this vegetable has to offer, it’s quickly becoming part of a healthy, balanced diet for a large number of Americans as well.
This seaweed is effective in weight loss, supports thyroid health, has been proven to reduce the risk of many forms of cancer and even keeps your bones strong. Get to know the power of mighty kelp.
History and Interesting Facts on Kelp
It’s possible that ancient people from Asia followed a “kelp highway” when migrating to the Americas. There is a consistently dense line of kelp forests that stretch all the way from Japan, up past Siberia, to Alaska then down the California coastline. Because of the plentiful marine life and nutrients in kelp forests, ancient settlers could have boated between islands and taken advantage of the seaweed as nutrition, as well as fish.
In the 19th century, the word “kelp” was used interchangeably with seaweed burned to create soda ash, also known as sodium bicarbonate. The most common use of this ash is as a water softener.
Kombu is a specific variety of kelp that’s extremely common in Japanese, Chinese and Korean food. The word “kelp” is also used in Chinese as slang to refer to a person who migrated away from his or her family and then returned and is still unemployed.
How to Find and Prepare Kelp
Whether or not you live near the ocean, you can reap the benefits of this sea vegetable. You can purchase dried kelp at most grocery stores that carry whole foods, and I recommend searching for organic varieties from trusted companies.
One delicious way you can use it is as a noodle substitute in soups. Some stores also offer kelp sprinkles that you can use to substitute for salt or other seasonings on salads.
If you’re interested in going the frugal route and foraging for your own, it’s possible, if you’re near chilly, clean, northern waters. You should never pick the seaweed still attached to its forest, but rather pick it at low tide once it’s been washed up to or near the shore. It’s also important to remember never to pick it near any chemical plants or places where industrial or radioactive waste might exist, as it can absorb minerals from the water it grows in.
You can also find this sea vegetable in supplement form, but be very cautious. Supplements should be bought only from very trusted, established sources in order to get reliably nutritive value from those supplements. It’s always better to eat your nutrients.
Kelp Recipes
I enjoy using kelp in soups. One healthy recipe I found recently is this one for Creamy Carrot Soup, although I’d replace the recommended soy milk with almond milk. With heart healthy and cancer-protecting leeks and carrots, it’s a delicious way to treat your body right.
Another warm recipe with kelp is a yummy stir-fry of Kelp with Rice that’s also good for your stomach.
If you’d like to try something in the mornings to get your daily dose of kelp, try a Kelp and Kale Smoothie. This recipe also includes bananas and cranberries in addition to superfood kale for a nutrition-packed breakfast treat.
Potential Caution When Eating Kelp
Any time you consume sea vegetables, it’s important to purchase organic because of their ability to absorb whatever minerals are in the water around them. It’s possible to be exposed to heavy metals from kelp obtained from an untrustworthy source.
Another potential concern regarding kelp is the potential to overconsume iodine. While iodine has incredible health benefits, too much of it can lead to issues like hyperthyroidism and certain thyroid cancers. If you’re at risk for these conditions, you should moderate your kelp intake to low levels.
As I mentioned earlier, I also recommend eating kelp rather than taking it in supplement form. Supplements of sea vegetables can be inconsistent in their nutritional value.
Final Thoughts on Kelp
- There are about 30 different varieties of kelp, which grows in chilly waters throughout the oceans of the world.
- Certain types of kelp are the highest nutritional source of iodine available.
- Kelp can assist you in weight loss, improve diabetes risk factors, and prevent or treat certain blood disorders.
- Fucoidan, found in kelp, has been extensively researched for its cancer-fighting and anti-inflammatory properties.
- The high presence of vitamin K in kelp, along with fucoidan, helps to keep your bones strong.
- It’s possible to find fresh kelp in the ocean, but it can be risky.
- Kelp is available in powder, dried, fresh and supplement form. You should always get kelp from a reputable source and preferably eat it rather than take it as a supplement.
Extract: https://draxe.com/kelp/
Kelp Nutrition Facts
So, what is this superfood, exactly? Kelp belongs to the brown algae class (Phaeophyceae) and is specifically in the order Laminariales. There are probably around 30 varieties or “genera” included under the general classification of kelp.
Visibly, it’s a large seaweed that grows in shallow, underwater forests. It’s often surrounded by plentiful marine and plant life and is estimated to have appeared between 5 million and 23 million years ago. In order to grow, kelp requires nutrient-rich water between 43 and 57 degrees Fahrenheit. It’s known for its rapid growth rate, as some varieties can grow over a foot and a half in 24 hours, eventually reaching heights of up to 260 feet.
In most varieties, the body is made of flat, leaf-like structures known as blades. Blades come out of long “stem” structures, stipes. Finally, the “holdfast” serves as the roots of kelp, anchoring it to the ocean floor.
The largest producer of commercial kelp is currently the country of China. It’s quickly becoming a popular nutritional food, and that makes sense when you see the incredible nutrient content in just one serving.
One serving of raw kelp (about 28 grams) contains about:
- 12 calories
- 2.7 grams carbohydrates
- 0.5 gram protein
- 0.2 gram fat
- 0.4 gram fiber
- 18.5 micrograms vitamin K (23 percent DV)
- 50.4 micrograms folate (13 percent DV)
- 33.9 milligrams magnesium (8 percent DV)
- 47 milligrams calcium (5 percent DV)
- 0.8 milligram iron (4 percent DV)
- 0.1 milligram manganese (3 percent DV)
Top 7 Kelp Benefits
Do you know if you’re eating enough iodine? That’s an important question, because iodine-rich foods help protect you from a dangerous deficiency. Iodine is a vital nutrient that helps support a healthy thyroid, protects against certain kinds of cancer, promotes healthy growth and development in babies and children, and even helps you maintain a healthy brain.
Because kelp contains an extremely high level of iodine (up to 2,984 micrograms in some varieties), it’s one of the best ways to maintain a healthy level of iodine. Powdered kelp has been used to treat hypothyroidism in patients with severe motor intellectual disabilities, who are at a very high risk of iodine deficiency.
Not only is kelp a nutrient-rich food that’s beneficial to any diet, but it also has specific fat-fighting properties. A protein found in most varieties, known as fucoxanthin, has been shown to significantly reduce fat tissue — one of the reasons I recommend it as a healthy weight loss supplement. A study out of Moscow also found that a combination of pomegranate seedoil with fucoxanthin promoted weight loss and increased liver function.
Another way kelp can be helpful when losing weight is by the presence of particular molecules known as alginates. These alginates are prevalent in some varieties of kelp more than others. One study studied the effect of kelp on pancreatic lipase, finding that its consumption reduced this process by which the pancreas overprocesses fat and stores too much in the body. Instead, this seaweed was a vital factor in helping the body expel fat via excrement, rather than absorb large amounts. Essentially, this means it’s considered a lipase inhibitor.
Those at risk for or who have diabetes may also find kelp a welcome addition to their diabetic diet plan. A Korean study published in Nutrition Research and Practice found that kelp consumption greatly improved blood glucose levels, positively influenced glycemic control and increased antioxidant enzyme activities in patients with type II diabetes.
There’s a power nutrient found in many varieties of kelp that, among other things, has shown effectiveness against blood-related problems. It’s called fucoidan.
Fucoidan has shown effectiveness in preventing blood clots that can lead to dangerous health problems, including stroke and heart attack. It’s so effective, in fact, that researchers cite it as having potential to be used as an oral antithrombotic agent, potentially reducing the need of prescription drugs to treat clotting problems. This may be relevant especially to those suffering from or at risk for diabetes, as a common complication of diabetes includes excessive clotting — making this brown seaweed a double-whammy on diabetes.
Fucoidan also protects cells in your body from ischemic damage, meaning damage caused by improper levels of blood flow to certain parts of the body.
Multiple nutrients in kelp function in tandem to give you protection against cancer. The presence of fucoxanthin was found to be effective against a number of types of prostate cancer. In addition, fucoxanthin can help remove drug resistance in cancer patients undergoing dangerous chemotherapy treatments, thereby reducing the amount of harmful drugs introduced into one’s system in order to treat cancer. While my recommendation is generally to avoid traditional cancer treatments, the impact is still significant for many who choose to go that route.
However, when it comes to cancer-fighting nutrients, fucoidan wins the top spot. Studies on fucoidan have found that it causes cancer cells to die (a process known as “apoptosis”) in leukemia, colon, breast and lung cancer. It’s the fucoidan and fucoxanthin combo that makes this sea vegetable one of the most effective cancer-fighting foods.
As a general defense against most diseases, I always recommend following a diet rich in anti-inflammatory foods. Inflammation is at the root of most diseases, and it’s hypothesized that chronic inflammation may be caused by an overactive immune system, flooding the body with dangerous hormones.
Certain kinds of kelp have been shown to have anti-inflammatory properties (and serve as antioxidants), meaning they help reduce the overall inflammation in your body, which in turn reduces your probability of disease. Fucoidan, found in kelp, has also been shown to work as an anti-inflammatory and also to improve cholesterol levels in the blood, responsible for heart conditions.
Are you at risk for osteoporosis or other bone diseases? Kelp can help with that, too! First, it’s a rich source of vitamin K — you get almost a quarter of the daily recommended intake of vitamin K in just one serving. One of the many benefits of vitamin K is its role in creating denser bones that don’t as easily succumb to arthritis and osteoporosis. It’s also worthwhile to note that if you’ve been on antibiotics lately, you might need to increase your vitamin K intake to avoid vitamin K deficiency.
However, people on blood-thinning drugs ought to avoid extra vitamin K, as it can affect how the drugs work.
Fucoidan also contributes to healthy bones. Low molecular weight fucoidan helps prevent age-related bone loss and improves the mineral density in bones.
Black Pepper
Black pepper is the fruit of the black pepper plant from the Piperaceae family and is used as both, a spice and medicine. The chemical piperine, present in black pepper, causes the spiciness. It is native to Kerala, the southern state of India. Since ancient times, black pepper is one of the most widely-traded spices in the world. It is not a seasonal plant and is, therefore, available throughout the year. When dried, this plant-derived spice is referred to as a peppercorn. Because of its antibacterial properties, pepper is used to preserve food. Black pepper is also a very good anti-inflammatory agent.
Black Pepper Nutrition Facts
Black pepper is a rich source of minerals like manganese, copper, magnesium, calcium, phosphorus, iron, potassium, and vitamins like riboflavin, vitamin C, K, and B6. Black pepper has a high content of dietary fiber and has a moderate amount of protein and carbohydrates too.
Black Pepper is a rich source of minerals like
- manganese
- copper
- magnesium
- calcium
- phosphorus
- iron
- potassium
- and vitamins like riboflavin, vitamin C, K, and B6
Health Benefits Of Black Pepper
Black pepper aids in weight loss, and treats sinus, asthma, and nasal congestion. It also reduces the risk of cancer, and heart and liver ailments. Let us know the health benefits of black pepper in detail;
10 Amazing Benefits Of Black Pepper
A pinch of black pepper added to any recipe works as more than just a flavor enhancer. This king of spices is known to offer a number of health benefits while providing an excellent depth of flavor to a dish. The use of black pepper in the diet helps promote weight loss, improve digestion, relieve cold and cough, boost metabolism, and treat skin problems.
Consumption of pepper increases the hydrochloric acid secretion in the stomach, thereby facilitating digestion. Proper digestion is essential to avoid diarrhea, constipation, and colic. Pepper also helps prevent the formation of intestinal gas, and when added to a person’s diet, it can promote sweating and urination. Sweating removes toxins and cleans out the pores of the foreign bodies that may have lodged there and it can also remove excess water. In terms of urination, you can remove uric acid, urea, excess water, and fat, since 4% of urine is fat. A good digestion helps in weight loss, makes your overall body function better, and prevents severe gastrointestinal conditions. As black pepper is carminative in nature, it easily expels the gas out of the body in a healthy downward motion, as upward moving gas can be dangerous because it can strain the upper chest cavity and other vital organs.
The outer layer of peppercorn assists in the breakdown of fat cells. Therefore, peppery foods are a good way to help you shed weight naturally. When fat cells are broken down into their component parts, they are easily processed by the body and applied to other processes and enzymatic reactions, rather than settling in your body and making you overweight.
Pepper helps to cure vitiligo, which is a skin disease that causes some areas of skin to lose its normal pigmentation and turn white. According to researchers in London, the piperine content of pepper can stimulate the skin to produce melanocytes pigment. Topical treatment of piperine combined with ultraviolet light therapy is much better than other harsher, more chemical-based treatments for vitiligo. It also reduces the chances of skin cancer due to excessive ultraviolet radiation.
In Ayurvedic practices, pepper is added to tonics for treating cold and cough. Pepper also provides relief from sinusitis and nasal congestion. It has an expectorant property that helps break up the mucus and phlegm depositions in the respiratory tract. Its natural irritant quality helps you expel these loosened materials through the act of sneezing or coughing, which eliminates the material from the body and helps you recover from infection or illness that caused the deposition in the first place.
The antibacterial property of black pepper helps fight against infections and insect bites. Pepper added to the diet helps keep your arteries clean by acting in a similar way to fiber and scraping excess cholesterol from the walls, thereby helping reduce atherosclerosis, the condition highly responsible for heart attack and stroke.
Antioxidants in pepper can prevent or repair the damage caused by the free radicals and thus help prevent cancer, cardiovascular diseases, and liver problems. Free radicals are the by-products of cellular metabolism that attack healthy cells and cause their DNA to mutate into cancerous cells. Antioxidants neutralize these harmful compounds and protect your system from many conditions and even symptoms of premature aging like wrinkles, age spots, macular degeneration, and memory loss.
Black pepper helps in transporting the benefits of other herbs to different parts of the body, thus maximizing the efficiency of the other foods we consume. That is why adding it to food not only makes it delicious but also helps to make the nutrients more available and accessible to our system.
Piperine, one of the key components of black pepper, has been shown in numerous studies to reduce memory impairment and cognitive malfunction. The chemical pathways in the brain appear to be stimulated by this organic compound, so early research demonstrates the possibility of pepper to benefit Alzheimer’s patients and those suffering from dementia and other age-related or free radical-related malfunctions in cognition.
A number of studies have shown that black pepper may have beneficial effects on gastric mucosal damage and peptic ulcers, due to its antioxidant and anti-inflammatory properties.
Pepper is a good treatment for respiratory conditions due to its properties as an expectorant, as well as its strong anti-inflammatory properties.
Stevia
There are approximately 200+ species of stevia that grow in South America. What is stevia? It’s an herbal plant that belongs to the Asteraceae family, which means it’s related to ragweed, chrysanthemums and marigolds. Stevia rebaudiana is the most prized variety of stevia, and the cultivar used for production of edible stevia products.
In 1931, chemists M. Bridel and R. Lavielle isolated the two glycosides that make stevia leaves sweet: stevioside and rebaudioside (with five variations: A, C, D, E and F). Stevioside is sweet, but also has a bitter aftertaste that many complain about when using stevia, while isolated rebaudioside is sweet without the bitterness.
Many raw or less processed stevia products contain both types of stevia compounds, whereas most highly processed forms of stevia only contain the rebaudiosides, the sweetest part of the stevia leaf. Rebiana, or high-purity rebaudioside A, is generally recognized as safe by the Food and Drug Administration (FDA) and may be used as an artificial sweetener in foods and beverages.
As you’re about to see in the research, using the whole stevia leaf or purified rebaudioside A has some great health benefits, but the same benefits may not hold true for altered stevia blends that actually contain very little of the plant itself.
Three Types of Stevia
When it comes to the stevia options available today, it’s vital to know that not all stevia is created equal. In fact, there has been concern in recent years about counterfeit stevia, or stevia products laced with unwanted ingredients, which is one likely reason the FDA has been slow to approve all stevia as GRAS.
For our purposes, I want to explain the three main categories of stevia, including green leaf stevia, stevia extracts and altered stevia blends.
Green leaf stevia is the least processed of the stevia types. The leaves are dried and ground into powder form. This is the type of stevia that’s been used in South America and Japan for centuries as a natural sweetener and health remedy. Green leaf stevia is only about 10-15 times sweeter than sugar. This unprocessed version more than likely contains a combination of steviosides and rebaudiosides.
Second, you have purified stevia extracts. If you’re eating stevia in the US (available in the food section of your grocery store), you are consuming rebaudioside A in either a pure extract or our third type of stevia (altered stevia blends). Per FDA standards set forth in 2008, these extracts must contain over 95% or more pure rebaudioside A glycosides and may not contain other forms of rebaudiosides or steviosides in order to be legally marketed as food. (8) While purified stevia extracts are more processed than green leaf stevia, their health benefits seem to be on par with its unprocessed counterpart.
From what I have seen, the least healthy option is altered stevia blends. By the time a product like this is placed on a shelf, very little of the stevia plant remains. Some companies use processes to create these blends that include chemical solvents, including acetonitrile, which is toxic to the central nervous system, and a GMO corn derivative called erythritol. The small amount of remaining stevia contains rebaudioside A only in the US.
Many purified stevia extracts and altered stevia blends are reported to be 200-400 times sweeter than sugar.
This point cannot be stressed enough: Not all stevia products are created equal. I consider there to be a huge difference between consuming real stevia and chemically altered stevia blends (some of which contain as little as 1 percent of stevia in their final form!).
Organic Stevia vs. Non-Organic Stevia
Organic Stevia
- Made from organically grown stevia
- Non-GMO
- No glycemic impact
- Naturally gluten-free
Unfortunately, even some organic stevia contains fillers. Some aren’t truly pure stevia, so you should always read labels if you’re looking for a 100 percent stevia product. For example, one brand of organic stevia is actually a blend of organic stevia and organic blue agave inulin. Agave inulin is a processed fiber derivative from the blue agave plant. While this filler is not as concerning as a GMO ingredient, it’s still a filler.
Non-Organic Stevia
- Does not have to be made from organically grown stevia, meaning it may be laced with pesticides or other chemicals
- Non-GMO (there are currently no genetically modified cultivars of stevia in the world)
- No glycemic impact
- Naturally gluten-free
With non-organic brands of stevia, it’s very important to look for additional ingredients, like erythritol, inulin or any other ingredient besides stevia. Although stevia itself is always non-GMO, many non-organic stevia products are combined with erythritol or other dangerous non-nutritive sweeteners, many of which are made from GMO ingredients like corn.
Stevia vs. Sugar and Other Sweeteners
Why replace sugar with anything? Is sugar bad for you? Yes, it absolutely is! Heavy sugar consumption is linked to heart disease, non-alcoholic fatty liver disease, leaky gut, type 2 diabetes and even cancer. Just one teaspoon of conventional table sugar contains 16 calories and 4.2 grams of sugar.
Unfortunately, many people turn to any number of unhealthy non-nutritive (no-calorie) artificial sweeteners to beat sugar addiction. Some of these are downright dangerous, which is why I stick to stevia.
Unlike stevia, most artificial sweeteners are linked to concerning health effects, similar to sugar. For example, aspartame (found in most diet sodas and many “sugar-free” foods) is associated with a higher risk of heart disease, larger body mass index (BMI), higher cancer risk, a potential to induce or worsen diabetes, central nervous system disruption, mood disorders, fibromyalgia, premature menstruation, autism rates and kidney disease.
Another popular artificial sweetener, sucralose, has been presented to many people as a healthy alternative to aspartame since its approval in the 1990s. However, there are reports that sucralose may also be problematic, particularly because the body metabolizes it differently than most artificial sweeteners. It is also a mutagenic substance, which means it can interfere with DNA at certain concentrations. Sucralose has been thought to be safe in high-heat cooking, but a 2013 report reviewing the safety of this substance found that it generates chloropropanols when cooked at high heat, which are considered probably environmental contaminants and toxins. In addition, sucralose interacts with insulin levels, which non-nutritive sweeteners aren’t supposed to do.
One 2016 research study studied the carcinogenic potential of sucralose, finding a significant enough instance of cancer in sucralose-exposed subjects that researchers concluded: “Considering that millions of people are likely exposed, follow-up studies are urgent.”
To avoid artificial sweeteners, many people choose items sweetened with sugar alcohols, such as erythritol, xylitol, mannitol and sorbitol). While these aren’t exactly the same as artificial sweeteners in their composition and, indeed, don’t cause spikes in blood sugar like table sugar does, they are associated with side effects like bloating, diarrhea, gas and may even impact blood sugar for people with type 1 diabetes. In addition, these are often extracted from GMO corn, which comes with its own list of problematic effects.
While I still recommend any sweetener in moderation, it’s clear at this point why I don’t recommend conventional sugar, sucralose, aspartame or sugar alcohols as worthwhile sweeteners. For a no-calorie sweetener that benefits my body, I stick to stevia.
Other natural sweeteners I enjoy include raw honey, dates, coconut sugar, maple syrup, blackstrap molasses, balsamic glaze, banana puree, brown rice syrup and real fruit jam. Keep in mind that these do impact caloric intake and blood sugar; however, they have healthful benefits to consider, rather than significant dangers to avoid.
Best Place to Find + How to Use Stevia
Stevia is available online or at most local grocery stores, both in powdered and liquid form. Keep in mind: The best stevia will have no additives, including other sweeteners, and is USDA certified organic and non-GMO certified.
For green stevia leaf (technically considered a supplement in the US, not a food), I stick to Organic Traditions Organic Green Leaf Stevia Powder®. When I eat purified stevia extract (the only food-approved stevia in the US), I like SweetLeaf® Stevia, which is available in liquid and white powder forms.
You may also buy whole dried leaves and grind them at home, although it’s recommended you don’t use homegrown stevia for baking or cooking because of the chemical reactions that may occur.
Stevia is available in both powders and liquid forms. The liquid varieties are useful for sweetening coffee, teas or healthy smoothies. Powders work best for cooking and baking — and a little goes a long way.
Try these basic conversions the next time you replace sugar with stevia:
- 1 teaspoon sugar = 1/2 packet or 1/8 teaspoon powdered stevia = 5 drops liquid
- 1 tablespoon sugar = 1.5 packets or 1/3 teaspoon powdered stevia = 15 drops liquid stevia
- 1 cup of sugar = 24 packets or 2 tablespoons powdered stevia = 2 teaspoons liquid stevia
The only substitution that won’t work is caramelization in desserts, as stevia doesn’t brown like conventional sugar.
How Much Stevia Can I Have Every Day?
The acceptable daily intake (ADI) of steviosides is 5 milligrams per kilogram of body weight each day, and 4 milligrams per kilogram of body weight of rebaudiosides. When using stevia, it’s best to stay at or under this amount. Stevia rebaudiosides make up about 1/3 of the total weight of final, purified stevia product (not altered or combined with other ingredients).
Using this math, the ADI of FDA-approved purified stevia extract each day comes to 12 milligrams per kilograms of body weight.
To simplify, that means that you should follow these guidelines based on your weight in pounds to avoid stevia side effects:
- 100 pounds — up to 540 mg/day — up to 3 ½ tsp/day — up to 14 drops
- 150 pounds — up to 340 mg/day — up to 5 ½ tsp/day — up to 22 drops
- 200 pounds — up to 454 mg/day — up to 7 ½ tsp/day — up to 30 drops
- 250 pounds — up to 567 mg/day — up to 9 tsp/day — up to 36 drops
For comparison, one packet of stevia is equal to one teaspoon. This is about the same amount as four drops of liquid stevia.
If you’re using green leaf stevia powder, the numbers are slightly higher, but the ADI for green leaf stevia comes from other countries, as the US has not approved it for use in food.
Scientifically, these numbers are established by scientists using a safety factor of 100. This means that stevia has been tested in studies at a level 100 times higher than the final ADI without problematic results.
Extract: https://draxe.com/stevia/
Is Stevia Safe? Are There Stevia Side Effects?
Most people do well with stevia, but listen to your body: Stevia is an herb, and everyone’s body may react differently to it. The benefits and possible stevia side effects really depend upon what stevia you choose to consume. A study to test the long-term side effects of stevia reported that none of the 76 subjects (some of whom had type 1 or type 2 diabetes) experienced any significant side effects.
Highly refined and purified glycosides of stevia are considered by the FDA to be generally recognized as safe (GRAS) as sweeteners in food. The FDA has not approved whole-leaf stevia or crude stevia extracts as GRAS for food because they don’t feel the safety of these unprocessed extracts has been proven; however, they may be used in dietary supplements.
A 1999 study indicates stevia may decrease the fertility of male animal subjects. The amount of stevia was not specified in the study abstract, but stevia was administered for 60 days. The concern is that stevia extracts could affect hormones because its glycosides have a similar structure to plant hormones like gibberellin. However, many herbs, including ginkgo biloba, also have this natural component, and if consumed in moderation, it seems to be safe.
In fact, as I discuss further in the “Precautions” section below, these 1999 study results have never been replicated, although many researchers have performed similar trials.
In theory, stevia could cause allergic reactions in people with an allergy to ragweed (since they belong to the same plant family). But this has never been reported nor studied in structured research.
Other general side effects that are warned of with stevia are bloating, nausea, dizziness, numbness and muscle pain. These are reported by WebMD but haven’t been observed in scientific study.
Stevia Side Effects and Precautions
There are few side effects generally noted with stevia, although it theoretically could cause an oral allergic reaction in people with ragweed allergy because they are from the same family and have similar molecular structures. No reported cases of an allergic reaction like this has ever been reported to the best of my knowledge and research, and no research study has been performed to test this potential issue.
Signs of an oral allergic reaction include swelling and itching of the lips, mouth, tongue and throat, hives, abdominal pain, nausea, vomiting and a tingling sensation in the mouth and throat. Discontinue use if this occurs, and seek medical attention if symptoms are serious.
According to the extensive research available, stevia is not mutagenic or carcinogenic (like other artificial sweeteners tend to be).
In the past, stevia has been approached with caution for pregnant and breastfeeding moms. However, many studies have been done in animals to observe whether fertility or birth outcomes change with stevia doses. The conclusion? A dose of stevia even several times higher than the ADI doesn’t seem to have any effect on fertility or birth outcomes (meaning live birth rates, birth defects and malformations, etc.).
As I stated above, long-term studies have reported no side effects from any study participants consuming stevia at normal ADI or therapeutic levels, which are higher doses intended to treat a condition.
A popular cited study regarding precautions for non-nutritive sweeteners (including stevia as well as aspartame, sucralose, acesulfame-K and others) states that these have been shown to alter the gut microbiome and could potentially interact with immunity or any of the other important functions housed in the gut. Interestingly, the only negative gut effects have been observed in studies about other non-nutritive sweeteners, but not stevia.
Some people find that stevia can have a metallic aftertaste.
In general, it’s a good idea to seek medical advice before using stevia if you have an ongoing medical condition or take other medications. There aren’t any contraindications (interactions) with medications at present, but your healthcare provider will help to give you advice to make sure you don’t use it in excess.
Final Thoughts on Stevia and Stevia Side Effects
Stevia is a no-calorie sweetener which, unlike many other non-nutritive sweeteners, is associated with several health benefits and negligible, if any, side effects.
The researched health benefits of stevia are:
- Anticancer abilities
- Sweet news for diabetics
- Supports weight loss
- Improves cholesterol levels
- Lowers high blood pressure
Depending on your body weight, you can have up to 3.5-9 teaspoons of stevia each day to stay within the FDA’s acceptable daily intake (ADI) of purified stevia. Amounts 100 times higher have been tested with no negative results in animals.
Stevia may have a slightly metallic aftertaste for some people. In long-term studies, stevia has been reported to cause no reportable side effects in humans, although WebMD warns of potential symptoms, including bloating, nausea, dizziness, numbness and muscle pain. These have not been duplicated in long-term studies in humans, however.
It’s possible stevia side effects may be pronounced in people with ragweed allergy, but this has not been reported or studied.
Stevia is my number one (and only) pick for non-nutritive (no-calorie) sweeteners, and on the top of my list overall for healthy natural sweeteners. As with all sweet things, it’s best to use stevia in moderation.
5 Health Benefits of Stevia
Now, on to the good stuff! There are several studies (589 stevia studies as of this writing to be exact, and that number is ever-increasing) available on PubMed, by the National Institute of Health, evaluating stevia’s features, growth and impact on health. There are medicinal properties in the plant itself that lend to its incredible health benefits.
In 2012, Nutrition and Cancer highlighted a groundbreaking laboratory study that, for the first time ever, connected stevia consumption to breast cancer reduction. It was observed that stevioside enhances cancer apoptosis (cell death) and decreases certain stress pathways in the body that contribute to cancer growth.
The journal Food Chemistry published a study out of Croatia showing that when stevia is added to natural colon cancer-fighting mixtures, such as blackberry leaf, antioxidant levels soar (when tested in a lab). Together, these studies suggest stevia’s potential as a natural cancer treatment.
Using stevia instead of white sugar can be extremely helpful to diabetics who need to avoid conventional sugar as much as possible on a diabetic diet plan — but, they also shouldn’t have chemical-laden, unhealthy sweeteners. Human and animal studies have demonstrated that some non-nutritive sweeteners (containing no calories) can raise your blood sugar levels even more than if you consumed the real stuff (table sugar). That should make you think twice before picking up another diet soda.
Enter: stevia. An article published in Journal of Dietary Supplements evaluated how stevia affects diabetic rats. It was discovered that rats treated with 250 and 500 milligrams every day “significantly” reduced fasting blood sugar levels and balanced insulin resistance, triglycerides and alkaline phosphatase (which can be raised in cancer patients).
Another study of male and female human subjects found that having stevia before a meal reduced after-meal blood glucose and insulin levels, and was unaffected by other reductions in the calories consumed. This research demonstrates how stevia may aid in glucose regulation.
Consuming added sugars has been shown to contribute an average of more than 13 percent of the total calories each day in the American diet. This high sugar intake has been linked to weight gain and adverse effects on blood sugar, two things that can have serious negative impacts on health.
Stevia is a plant-based, zero-calorie sweetener. If you choose to replace health-hazardous table sugar with a high-quality stevia extract and use it in moderation, it can help you decrease not only your overall daily sugar intake, but also your caloric intake. By keeping your sugar and calorie intake in a healthy range, you can help fend off obesity as well as many health problems linked with obesity, like diabetes and metabolic syndrome.
Results of a 2009 study showed that stevia extract had “positive and encouraging effects” on overall cholesterol profiles. It’s important to note that researchers also found that there were no adverse stevia side effects on the health status of the subjects involved in this stevia study. Researchers concluded that stevia extract effectively decreased elevated serum cholesterol levels, including triglycerides and LDL (“bad cholesterol”), while increasing good HDL cholesterol.
“Available research is promising for the use of stevia in hypertension,” says Catherine Ulbricht, senior pharmacist at Massachusetts General Hospital in Boston and co-founder of Natural Standard Research Collaboration, which reviews scientific evidence on herbs and supplements. Ulbricht’s research company gave stevia a “grade B for efficacy” in reducing blood pressure.
Certain glycosides in stevia extract have been found to dilate blood vessels and increase sodium excretion, two things that are very helpful to keeping blood pressure at a healthy level. Evaluation of two long-term studies (one and two years in length, respectively) gives hope that stevia may be effective in lowering blood pressure in hypertensive patients. However, data from shorter studies (one to three months) did not support these findings.
Anise Seed
Anise, also known as aniseed or Pimpinella anisum, is a plant in the Apiaceaefamily that is closely related to carrots, parsley and celery. The anise plant is native to the Mediterranean as well as Southwest Asia but is grown and used around the world. The plant can grow to be over three feet tall and produces white flowers as well as an oblong fruit known as anise seed.
The anise taste is very distinct and often compared to licorice root, fennel and star anise. Available in seed, extract and oil form, anise is frequently used as a flavoring for teas, desserts and liquors. Historically, it was also revered for its medicinal properties and used to treat everything from flatulence to menstrual pain.
More recently, researchers have uncovered a host of health benefits associated with anise seed, including improved blood sugar levels, decreased menopause symptoms and even protection against stomach ulcers. Anise may also be associated with improved breast milk production, protection against insects, a reduced risk of seizures and increased urine flow, though more research is needed to confirm these potential benefits.
History
First cultivated in the Middle East and Egypt, anise was later imported to Europe and then brought around the world due to its potent medicinal properties.
Historically, anise was used as a spice and flavoring for everything from soups to cakes. It was also used in the preparation of liqueurs like Anisette, a refreshing drink commonly consumed in many Mediterranean countries.
The use of anise even dates back to Biblical times. In fact, anise is considered to be one of the top 14 herbs of the Bible. In the book of Matthew, anise is mentioned as a way to pay tithes alongside about other herbs like mint and cumin seeds.
Today, while anise is often used to incorporate a strong flavor to foods and drinks, it is also used as a natural remedy to soothe coughs, ease menstrual pain and decrease gas.
Anise Seed Nutrition
Tiny but powerful, even a small amount of anise seed can help add a boost of extra nutrients to your day, including iron, manganese and calcium. In fact, just one tablespoon of whole anise seed contains approximately:
- 22 calories
- 3.3 grams carbohydrates
- 1.1 grams protein
- 1 gram fat
- 0.9 gram fiber
- 2.4 milligrams iron (13 percent DV)
- 0.1 milligram manganese (7 percent DV)
- 42 milligrams calcium (4 percent DV)
- 11.1 milligrams magnesium (3 percent DV)
- 28.6 milligrams phosphorus (3 percent DV)
- 93.7 milligrams potassium (3 percent DV)
- 0.1 milligram copper (3 percent DV)
In addition to the above nutrients, anise seed also contains a small amount of zinc, vitamin B6 and vitamin C.
Final Thoughts
- Anise seed is in the parsley family of plants and is closely related to carrots and celery.
- With a taste similar to liquorice, fennel and star anise, anise seed is used as a flavoring agent for sweets, liquors and teas.
- Anise has been associated with a number of health benefits and has been shown to help maintain blood sugar, reduce the growth of fungus and bacteria, decrease symptoms of depression and menopause, and even protect against stomach ulcers.
- It can be found in seed, oil and extract form and is widely available in grocery stores, health stores, pharmacies and online retailers.
- Alongside a balanced diet and regular physical activity, a few servings of anise seed each week can be a powerful addition to a healthy lifestyle.
Extract: https://draxe.com/anise-seed/
Benefits of Anise Seed (By Rachael Link, MS, RD)
Ranked as one of the top herbs and spices for healing, anise seed is a nutritional powerhouse when it comes to your health. Plus, besides being associated with an extensive list of anise seed benefits ranging from reduced blood sugar to decreased menopause symptoms, it also boasts a unique flavor that’s ideal for kicking up the flavor of just about any dish or drink.
Commonly added to everything from cookies and cakes to liquors and more, a few sprinkles of this flavor-packed seed can be an easy way to upgrade the nutritional profile of your favorite foods, supplying an added dose of nutrients like iron, manganese and calcium.
Ready to give it a try? Keep reading to learn more about the health benefits of this powerful plant, plus find out how to use and where to buy anise oil and anise seed.
Precautions/Side Effects
The amount of anise found in foods is safe and can be consumed with minimal risk of side effects for most people. However, be sure to consume in moderation, as there is not enough evidence to determine the safety of consuming larger amounts.
Anise may cause an allergic reaction in some people, especially those who are allergic to plants in the same family, such as dill, fennel or celery. If you experience food allergy symptoms, such as itching, swelling or hives, after eating anise, discontinue use immediately and consult with your doctor.
Additionally, anise is thought to be an estrogenic food, meaning it acts like estrogen in the body. If you have a history of any hormone-sensitive conditions like breast cancer, ovarian cancer or endometriosis, consuming anise may worsen these conditions.
Finally, keep in mind that anise is safe for pets but should be used only in moderation. Anise is often called “catnip for dogs,” but high amounts are thought to result in negative symptoms like an upset stomach or depressed nervous system.
Anise Seed Benefits
For those with diabetes, maintaining normal blood sugar levels can be a massive challenge. Symptoms of high blood sugar can range from headaches to increased thirst to fatigue and unintentional weight loss. If left untreated long-term, high blood sugar can eventually lead to nerve damage, kidney failure and even blindness.
Although more studies are needed, there has been some promising research showing that anise seed could help manage your blood sugar. Anise seed contains a compound called anethole, which is responsible for providing its unique flavor and aroma. One 2015 animal study out of India showed that administering anethole to diabetic rats helped prevent high blood sugar by modifying the activity of some key enzymes involved in carbohydrate metabolism.
Other ways to keep your blood sugar under control include upping your fiber intake, getting plenty of physical activity, and reducing your intake of carbohydrates and ultra-processed foods.
Anise seed has been shown to have powerful antifungal properties that could aid in the treatment of fungal infections like athlete’s foot or ringworm.
A study conducted at the University of Zagreb’s Department of Microbiology Faculty of Pharmacy and Biochemistry in Croatia tested the antifungal activity of fluid extract and essential oil from anise fruits and found that both were able to effectively inhibit the growth of certain types of fungus. In particular, anise was especially effective against yeast and dermatophytes, a type of fungus responsible for many types of skin disease.
Meanwhile, anethole, one of the active compounds found in anise seed, has also been shown to reduce the growth of bacteria. In fact, a test-tube study published in the Journal of Veterinary Medical Science showed that anethole was able to kill off a strain of bacteria known to cause cholera, a condition that causes severe diarrhea and dehydration.
Menopause is a condition caused by a natural decline in hormones as women get older. Common symptoms include hot flashes, vaginal dryness, mood swings and sleep disturbances.
Anise seed has been shown to help relieve menopause symptoms. In one study published in the Iran Journal of Pharmaceutical Resarch, 72 women were given a capsule containing either 330 milligrams of anise seed or a placebo three times daily for four weeks. Anise seed was found to be effective in decreasing both the frequency and severity of hot flashes in postmenopausal women.
Besides anise seed, a few other natural remedies for menopause relief include reducing stress levels, getting enough sleep, and giving supplements like Vitex, ginseng or maca root a try.
Some studies have found that anise seed may be helpful in reducing symptoms of depression. For example, a recent 2017 study measured the effectiveness of anise oil on depression in 120 patients with irritable bowel syndrome. Compared to a placebo, anise oil was found to significantly reduce symptoms of depression following the four-week study.
Anise oil may also aid in the treatment of postpartum depression. Although many mothers experience the “baby blues” after childbirth, postpartum depression is a serious condition that affects millions of people every year. This mood disorder is most often seen in women within the first year after giving birth, and it can cause symptoms like a decreased appetite, insomnia, mood swings and irritability.
A study published in the Journal of Research in Medical Sciences found that anise was able to reduce symptoms of postpartum depression among 47 participants with functional dyspepsia, a disorder characterized by pain or discomfort in the upper digestive tract.
Following a healthy diet, eating lots of probiotic-rich foods and spending time outside are some other useful natural remedies for depression as well.
Stomach ulcers are painful sores that form on the lining of the stomach. These ulcers are associated with a slew of adverse side effects, such as heartburn, indigestion, gas, nausea and stomach pain.
While current research is limited, there is some evidence that anise may help protect against the formation of these painful sores. An animal study published in the World Journal of Gastroenterology treated rats with gastric ulcers using anise and found that it helped protect against damage and exhibited anti-ulcer activities in the body.
You can also help treat and prevent stomach ulcers by limiting your use of NSAID pain relievers, avoiding stomach irritants like alcohol and caffeine, and including plenty of anti-inflammatory foods in your diet.
Caraway
Caraway seeds (Carum carvi) are a natural substance long used in cooking and in Ayurvedic medicine. Caraway seeds are typically consumed as a food or spice, but caraway oil and caraway seed powder are also sold in dietary supplement form. Some proponents suggest that consuming caraway seeds or caraway supplements can promote weight loss and offer other health benefits.
Uses
In alternative medicine, caraway is often touted as a natural remedy for the following health problems:
- constipation
- heartburn
- menstrual cramps
- nausea
- upset stomach
Caraway is also said to act as a carminative, which is a substance that prevents the formation of gas in the gastrointestinal tract. By inhibiting gas formation, caraway is thought to prevent bloating (and, in turn, keep your stomach from appearing larger after eating).
When used as a carminative, caraway oil is often taken in combination with peppermint oil.
By Cathy Wong, ND | Reviewed by Richard N. Fogoros, MD
Updated August 10, 2017
Where to Find It
Caraway seeds are available in most grocery stores. Caraway supplements are widely available for purchase online, and can also be found in many natural-foods stores and in stores specializing in dietary supplements.
Using Caraway for Health
Although it’s too soon to recommend caraway supplements as a standard treatment for any health-related purpose, it’s possible that including caraway seeds in your diet could help enhance your health to some degree.
If you’re considering the use of caraway supplements for the treatment of a specific health condition, make sure to consult your physician before starting your supplement regimen. Self-treating a chronic condition with caraway supplements and avoiding or delaying standard care may have serious health consequences.
Sources:
Haidari F, Seyed-Sadjadi N, Taha-Jalali M, Mohammed-Shahi M. “The effect of oral administration of Carum carvi on weight, serum glucose, and lipid profile in streptozotocin-induced diabetic rats.” Saudi Med J. 2011 Jul;32(7):695-700.
Lemhadri A, Hajji L, Michel JB, Eddouks M. “Cholesterol and triglycerides lowering activities of caraway fruits in normal and streptozotocin diabetic rats.” J Ethnopharmacol. 2006 Jul 19;106(3):321-6.
Madisch A, Heydenreich CJ, Wieland V, Hufnagel R, Hotz J. “Treatment of functional dyspepsia with a fixed peppermint oil and caraway oil combination preparation as compared to cisapride. A multicenter, reference-controlled double-blind equivalence study.” Arzneimittelforschung. 1999 Nov;49(11):925-32.
Disclaimer: The information contained on this site is intended for educational purposes only and is not a substitute for advice, diagnosis or treatment by a licensed physician. It is not meant to cover all possible precautions, drug interactions, circumstances or adverse effects. You should seek prompt medical care for any health issues and consult your doctor before using alternative medicine or making a change to your regimen.
Extract: https://www.verywellfit.com/the-benefits-of-caraway-89429
Caveats
Since caraway may lower your blood sugar, people with diabetes should be cautious when consuming high amounts of caraway. Given caraway’s potential to affect blood sugar levels, it’s also important to avoid consuming caraway for at least two weeks prior to undergoing surgery.
In addition, caraway oil should be avoided by women who are pregnant or breastfeeding.
It’s important to keep in mind that supplements haven’t been tested for safety and dietary supplements are largely unregulated. In some cases, the product may deliver doses that differ from the specified amount for each herb. In other cases, the product may be contaminated with other substances such as metals. Also, the safety of supplements in children and those with medical conditions or who are taking medications has not been established.
Health Benefits
To date, very few scientific studies have tested the health effects of caraway. However, some preliminary research indicates that caraway may offer certain health benefits. Here’s a look at some key findings from the available studies:
A combination of caraway oil and peppermint oil may help treat indigestion, according to a study published in the German journal Drug Research in 1999. For the study, 120 patients with a tendency toward indigestion took either the peppermint-caraway formula or cisapride (a medication typically used to treat heartburn) every day for four weeks. Study results showed that the two treatments were similarly effective when it came to alleviating symptoms of indigestion.
It should be noted that it’s unknown whether caraway oil on its own might be useful in the treatment of indigestion.
Preliminary research from animal-based studies raises the question of whether caraway may also be of some benefit to people with diabetes. For instance, a 2006 study on diabetic rats (published in the Journal of Ethnopharmacology) found that treating the rats with caraway extract led to a significant decrease in cholesterol levels.
In addition, a more recent study on diabetic rats (published in Saudi Medical Journal in 2011) found that treatment with caraway caused a significant reduction in blood sugar levels and helped promote weight loss. However, the study’s authors note that caraway cannot be recommended to diabetes patients until further research is conducted.
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.
The health benefits of ginger are well-documented and ginger 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 ginger root to help improve health and well-being.
It can be found in fresh, ground or capsule form — or even as ginger essential oil — and it’s associated with an extensive list of ginger health benefits. 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.
How to Eat Ginger Root + Other Ginger Uses
By now, you’re probably wondering how to use ginger root to take advantage of its many potential health benefits. Fortunately, ginger root is available in a variety of forms and can easily be incorporated into your daily routine.
Fresh ginger should have thin, shiny skin that can easily be scraped with your fingernail. It 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 or ground, juiced or infused into your favorite beverages. Ginger root pills are also available in tablet or capsule form to supply you with a quick and concentrated dose of antioxidants. Additionally, ginger essential oil is also available and can be applied topically or taken internally for a boost of gingerol.
You can also use ginger 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 Root
Ginger root 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 ginger root recipes available out there for everything from main courses to desserts and beyond.
Ginger can be cut into thin slices and added to smoothies or vegetable juices for an extra bit of zing. It can also be grated and added to soups, salads or sweets to increase the flavor and health benefits.
Ground ginger can also be used in cooking as well by mixing it into baked goods, desserts and candies. It makes a tasty addition to sauces, stews, marinades and curries as well.
Ginger Tea & 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 2-inch knob of fresh ginger root and cut it into very thin slices. Add the ginger slices to hot water and boil for 10-30 minutes, depending on how strong you want it to be. Remove from the heat, strain and discard the ginger pieces and add in your choice of lemon, raw honey or lime juice to enhance the flavor. You can enjoy your drink hot or cold based on your personal preference.
Ginger water and ginger tea benefits include relaxing the body, soothing the stomach and alleviating nausea. Drink one to three cups daily to maximize the health benefits.
Ginger Juice
Another easy way to get in your daily dose of ginger is by juicing it. You can easily do this by either using a juicer or peeling and grating a knob of ginger, then using a cheesecloth to squeeze out the juice.
You can gulp down a ginger shot straight or mix it with other 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. Try experimenting with your favorite marinades by adding a bit of ginger juice to amp up the flavor even more.
How to Store Ginger
To get the most use from your ginger, store it unpeeled in a plastic bag and put it in the crisper compartment of the refrigerator. Refrigerated ginger can last around 3–4 weeks, or even longer with proper storage.
You can also freeze your ginger to stretch its shelf-life even further. This works especially well if you’re planning to grate your ginger. Simply wrap your ginger in a plastic bag and store it in the freezer. If you’re using it to make ginger juice, you can grate it and extract the juice without defrosting it first. Alternatively, try chopping or mincing your ginger before freezing it to make preparation a breeze.
How to Eat Ginger Root + Other Ginger Uses
By now, you’re probably wondering how to use ginger root to take advantage of its many potential health benefits. Fortunately, ginger root is available in a variety of forms and can easily be incorporated into your daily routine.
Fresh ginger should have thin, shiny skin that can easily be scraped with your fingernail. It 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 or ground, juiced or infused into your favorite beverages. Ginger root pills are also available in tablet or capsule form to supply you with a quick and concentrated dose of antioxidants. Additionally, ginger essential oil is also available and can be applied topically or taken internally for a boost of gingerol.
You can also use ginger 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 Root
Ginger root 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 ginger root recipes available out there for everything from main courses to desserts and beyond.
Ginger can be cut into thin slices and added to smoothies or vegetable juices for an extra bit of zing. It can also be grated and added to soups, salads or sweets to increase the flavor and health benefits.
Ground ginger can also be used in cooking as well by mixing it into baked goods, desserts and candies. It makes a tasty addition to sauces, stews, marinades and curries as well.
Ginger Tea & 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 2-inch knob of fresh ginger root and cut it into very thin slices. Add the ginger slices to hot water and boil for 10-30 minutes, depending on how strong you want it to be. Remove from the heat, strain and discard the ginger pieces and add in your choice of lemon, raw honey or lime juice to enhance the flavor. You can enjoy your drink hot or cold based on your personal preference.
Ginger water and ginger tea benefits include relaxing the body, soothing the stomach and alleviating nausea. Drink one to three cups daily to maximize the health benefits.
Ginger Juice
Another easy way to get in your daily dose of ginger is by juicing it. You can easily do this by either using a juicer or peeling and grating a knob of ginger, then using a cheesecloth to squeeze out the juice.
You can gulp down a ginger shot straight or mix it with other 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. Try experimenting with your favorite marinades by adding a bit of ginger juice to amp up the flavor even more.
How to Store Ginger
To get the most use from your ginger, store it unpeeled in a plastic bag and put it in the crisper compartment of the refrigerator. Refrigerated ginger can last around 3–4 weeks, or even longer with proper storage.
You can also freeze your ginger to stretch its shelf-life even further. This works especially well if you’re planning to grate your ginger. Simply wrap your ginger in a plastic bag and store it in the freezer. If you’re using it to make ginger juice, you can grate it and extract the juice without defrosting it first. Alternatively, try chopping or mincing your ginger before freezing it to make preparation a breeze.
Precautions
In moderation, ginger is generally safe and unlikely to cause any adverse side effects in most people. Common symptoms reported include stomach discomfort, heartburn and diarrhea.
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 ginger 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.
Final Thoughts
- Ginger is one of the most commonly used dietary condiments in the world, but what does ginger do for you?
- Studies show that it may be effective at decreasing morning sickness and easing menstrual pains. Other ginger benefits for men and women include fighting fungal and bacterial infections, treating stomach ulcers, improving brain function and reducing inflammation.
- There are plenty of ginger benefits and side effects are generally minimal. Common issues include stomach discomfort, heartburn, diarrhea and skin irritation.
- Try cooking with ginger root in fresh or ground form, taking a ginger supplement, brewing up a cup of ginger tea or using ginger essential oil to take advantage of this superstar spice.
Extract: https://draxe.com/10-medicinal-ginger-health-benefits/
Ginger Nutrition
Ginger contains a diverse array of many important vitamins and minerals. It also contains gingerol, a compound with potent antioxidant and anti-inflammatory properties that has been linked to many unique health benefits.
100 grams (about 3.5 ounces) of raw ginger contains approximately (3):
- 80 calories
- 17.8 grams carbohydrates
- 1.8 grams protein
- 0.7 grams fat
- 2 grams dietary fiber
- 415 milligrams potassium (12 percent DV)
- 0.2 milligrams copper (11 percent DV)
- 0.2 milligrams manganese (11 percent DV)
- 43 milligrams magnesium (11 percent DV)
- 5 milligrams vitamin C (8 percent DV)
- 0.2 milligrams vitamin B6 (8 percent DV)
- 0.7 milligrams niacin (4 percent DV)
- 34 milligrams phosphorus (3 percent DV)
- 0.6 milligrams iron (3 percent DV)
In addition to the nutrients listed above, ginger also contains a small amount of calcium, zinc, pantothenic acid, riboflavin and thiamin.
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.
12 Major Benefits of Ginger for Body & Brain (by Rachael Link, MS, RD)
As one of the most used dietary condiments in the world today, it’s no wonder that the benefits of ginger are pretty impressive. With its zesty, peppery flavor and its extensive list of health benefits, ginger root is equal parts delicious and nutritious. It’s versatile, easy to use and has 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.
So what is ginger good for and how can you incorporate it into your diet? Available in fresh, dried, ground, capsule and juice form, ginger root is easy to add to the diet and can have a lasting impact on just about every aspect of health.
Ready to give it a shot? Here’s what you need to know about this superstar ingredient and how to take advantage of its unique benefits.
Used historically as a natural remedy for sea sickness and morning sickness, ginger is perhaps most well-known for its ability to treat nausea.
One review looked at the results of 12 studies comprised of 1,278 pregnant women and found that ginger was effective at decreasing symptoms of nausea with minimal risk of side effects. Plus, another study from the University of Rochester Medical Center showed that ginger helped reduce nausea severity in patients receiving chemotherapy.
Fungal infections cause a wide variety of conditions, from yeast infectionsto jock itch and athlete’s foot. Fortunately, ginger has powerful anti-fungal properties that can safely and successfully help kill off disease-causing fungi.
In one 2016 test-tube study out of Iran, ginger extract was found to be effective against two types of yeast that commonly cause fungal infections in the mouth. Another test-tube study in Mycoses measured the antifungal effects of 29 plant species and found that ginger was the most effective at killing off fungus.
Stomach ulcers are painful sores that form in the lining of the stomach and cause symptoms like indigestion, fatigue, heartburn and abdominal discomfort.
Several studies have found that ginger could help prevent the formation of stomach ulcers. In fact, one 2011 animal study showed that ginger powder protected against aspirin-induced stomach ulcers by decreasing levels of inflammatory proteins and blocking the activity of enzymes related to ulcer development.
Unfortunately, adverse side effects like pain, period cramps and headaches are commonly associated with menstruation for many women. While some turn to over-the-counter medications to provide symptom relief, natural remedies like ginger can be just as useful at easing menstrual pain.
A study published in the Journal of Alternative and Complementary Medicineshowed that ginger was as effective at reducing menstrual pain as medications like ibuprofen and mefanamic acid. Another study in 2009 had similar findings, reporting that ginger was able to reduce both the intensity and duration of pain.
One of the most impressive benefits of ginger is its anti-cancer properties, thanks to the presence of a powerful compound called 6-gingerol.
Test-tube studies show that ginger and its 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 the anti-cancer properties of ginger may translate to humans.
High blood sugar can cause many negative symptoms, from frequent urination to headaches and increased thirst. If left unchecked, it can even cause more serious problems like nerve damage and impaired wound healing.
Research shows that ginger may be able to help promote normal blood sugar to prevent these serious side effects. In one 2015 study, ginger supplementation actually reduced fasting blood sugar by 12 percent and improved long-term blood sugar control by 10 percent.
Because of its ability to reduce inflammation, adding ginger into your diet could help treat both muscle pain and arthritis-related joint pain.
One study showed that daily consumption of ginger 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.
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 benefits of ginger is its ability to naturally lowercholesterol levels to reduce your risk of heart problems. A study conducted at Babol University of Medical Sciences actually found that ginger 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 as atorvastatin, a medication commonly prescribed for high blood cholesterol.
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 that ginger extract could 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.
In addition to its antifungal properties, ginger boasts the ability to fight off bacterial infections as well. Pathogenic bacteria are common culprits behind conditions like urinary tract infections, pneumonia and bronchitis.
According to one test-tube study, the compounds found in ginger 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.
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 may help inhibit the synthesis of certain markers of inflammation. Besides gingerol, it also contains other anti-inflammatory compounds like shogaol, paradol and zingerone.
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 was able to speed up the emptying of the stomach by 25 percent compared to a placebo in people with indigestion. (26) Another study even found that taking ginger capsules with a meal actually doubled the speed of stomach emptying.
Liquorice Root
Liquorice has become synonymous with a strong candy flavor, but the herb itself — Glycyrrhiza glabra — has very different strengths. An adaptogen herb, licorice root can be found growing in Europe, the Mediterranean and Asia, and it’s been used for thousands of years and dozens of purposes, including as a leaky gut remedy.
If liquorice root benefits so many conditions, though, why do we only think of it as a candy flavoring? What is DGL liquorice root, and is it necessary to buy special licorice root supplements?
Let’s walk through the history, uses and questions surrounding licorice root. This ancient herb has much to offer. liquorice is a household name in sweet treats, but it’s time licorice root becomes famous for its benefits.
See how liquorice root can help you with leaky gut and adrenal fatigue here.
Liquorice Root History
liquorice is a member of the legume family, and while there are species that grow in the U.S., Glycyrrhiza glabra is primarily native to Europe and Asia. Also, you might see “Chinese liquorice” listed on products. In that case, it’s likely Glycyrrhiza uralensis, the second variety.
liquorice root benefits are primarily the same between the two varieties, according to the Journal of Advanced Research. However, it’s worth noting that glabra is typically the variety referred to when discussing liquorice root.
Glycyrrhiza’s name reflects its most popularly known claim to fame: “sweet root.” With an extract that can be 30 to 50 times sweeter than sugar, we can see why our ancestors were inspired to turn it into candy! In Chinese medicine, anti-inflammatory liquorice root has been used for centuries for many of the same uses that science has confirmed now — coughs and colds, gastrointestional issues, and female reproductive issues.
One interesting note about the way liquorice has been used in Chinese medicine is that it was used as a “guide drug.” liquorice root was used in tandem with other herbs and remedies to enhance their effects and essentially guide the other herbs to where they would be most beneficial. In 2013, this use was observed and reviewed by the Tianjin University of Traditional Chinese Medicine. This ancient purpose, along with other liquorice root benefits, no doubt contributed to liquorice root being the most used herb in Chinese medicine!
Europeans didn’t ignore the benefits of liquorice as supplement, either. liquorice root has documented uses from antiquity, from ancient Greece and Rome to the Middle Ages and beyond. (5) By the 20th century, manufacturing allowed the root to be stripped for pharmaceutical uses and then extracted for candy sweetener.
Now, that familiarly strong liquorice flavor is usually replicated by the similarly flavored anise seed (a common biblical herb), but you can still get genuine liquorice candy — usually “black liquorice” to distinguish it from the red imitation candy.
The medicinal strength and benefits of liquorice root are prominent enough that the FDA issued a notice for consumers to be aware that black liquorice is more than just a sweet treat. Even when the root extract is used just to sweeten, it can’t be ignored as a potent compound. And while the root is the primary portion used for supplements and remedies, the leaves have been evaluated for their antimicrobial benefits, as well. In an Iranian Journal of Pharmaceutical Research study, the leaves tested well against bacteria and thus may work as a staph and candida cure.
DGL Licorice vs. Licorice Extract
Thanks to its odd name, licorice supplement labels can be a bit daunting to process. In order to understand deglycyrrhized (DGL) licorice, we first need to break down some of the main compounds in licorice root extracts.
Licorice root is so complex that researchers have isolated 134 different compounds in the glabra variety and 170 in Chinese licorice. Obviously, we don’t have time to discuss them all, and researchers learn more about compounds in herbs every day. But there are at least four main types of compounds found in licorice root: flavonoids, coumarins, triterpenoids and stilbenoids.
There are countless compounds and variations within each categorization, but we can generally understand a compound by its type:
- Flavonoids: Flavonoids, for example, are responsible for a plant’s deep pigment (like the blue in blueberries or the black in black licorice) and are usually rich antioxidants and anti-inflammatory, among other benefits.
- Coumarins & Stilbenoids: Coumarins and stilbenoids are polyphenols that are often anti-inflammatory and antibiotic.
- Triterpenoids: Triterpenoids are typically stronger in nature and sometimes include steroidal substances.
A prominent example of the benefits found in these compounds is the flavonoid glabradin, which contributes to numerous licorice root benefits. First described in the 1970s, researchers have since discovered many of its effects. It’s observed to be anti-inflammatory, have an effect on metabolism and function as a phytoestrogen — which can sometimes benefit women’s health in many ways.
Now that we have broken down a little bit of the structure of licorice root, we can look at the compound that’s sometimes removed from standardized licorice supplements. The licorice plant’s namesake and cause of the sweet flavor in the root is the triterpenoid glycyrrhizin. It’s a potent anti-inflammatory, mild natural laxative and expectorant, among other benefits — meaning, it’s not removed because of inherent danger.
With excessive use, however, glycyrrhizin has been noted to create side effects, such as increased blood pressure, reduced potassium levels, edema (swelling) and other issues. Because this would exclude people with blood pressure, liver and kidney issues, as well as pregnant women, licorice supplements can be standardized to remove this compound — known as deglycyrrhized licorice. Having a standardized supplement without this compound also makes the product generally safer for widespread sales.
For otherwise healthy adults without a contraindication, however, glycyrrhizin can absolutely be beneficial, as noted above. In order to minimize the risk of complications, licorice root extract shouldn’t be overused, and it shouldn’t be taken long term without giving the body a break periodically.
Limitations aren’t the same as contraindication. Licorice root benefits a number of conditions and is an excellent addition to any herbal supplement toolbox.
Extract: https://draxe.com/licorice-root/
7 Benefits of Licorice Root
When looking at the varied compounds in licorice and their clear benefits, it’s not surprising that this ancient herb has lasted through the centuries! Just a few indications for licorice root include heartburn, leaky gut, adrenal fatigue, PMS and pain relief.
These kinds of conditions are terribly prominent in our society. You would be hard-pressed to find someone who isn’t affected by one (or more!) of these conditions. Heartburn alone is a facet of gastrointestinal disorders that Americans spend $90 billion (!) to remedy, every single year. Let’s take a quick look at each of these common conditions and how licorice root benefits them.
Published in the journal Evidence-based Complementary and Alternative Medicine, an extract of Glycyrrhiza glabra was found to be effective against functional dyspepsia, which includes not only heartburn but also a natural remedy for nausea, indigestion and stomach pain.
The type used for the study was DGL licorice, which left participants without any negative side effects associated with glycyrrhizin. DGL can be purchased as chewable tablets that can be taken.
Tied to systemic health issues, leaky gut syndrome can be difficult to tackle. As an anti-inflammatory and demulcent (soothing) herb, licorice root works as a natural remedy for ulcers and can be a beneficial leaky gut supplement.
In spite of living in a relatively simple time in history, our society is plagued by environmental, physical and mental stress disorders. So many of us have sent our adrenal glands in overdrive, like we’re running from wooly mammoths when we’re really just dealing with a budget issue or a decision at work.
In the medical journal Molecular and Cellular Endocrinology, licorice was found to help the body more efficiently regulate cortisol — the stress hormone — thus giving your adrenals a break. It turns out it’s one of the main adaptogen herbs to help improve stress response.
Licorice is emerging as a prominent player in the search for treatment and prevention for diseases like hepatitis C, HIV and influenza. The triterpenoid content has been confirmed as an antiviral, making licorice extract a potentially strong partner for the immune system. One study published in Food Chemistry described licorice as having “antioxidant, free-radical scavenging, immunostimulating” properties.
Licorice root benefits a sore throat or cough immensely as an effective expectorant, helping to loosen and expel mucus that the cough is trying to eliminate. Its soothing demulcent, anti-inflammatory properties can bring fast relief for sore throat. Demulcents need to make contact with the part of the body that needs to be soothed, so extracts in cough drops and syrups, as well as tea, are most effective.
Licorice root also appears to have an estrogen-like effect in women, lending itself as an option for menstrual- and fertility-related concerns, including as a natural remedy for PMS. For treatment of menopause, licorice was shown in a Health Care for Women International study to be better than hormone replacement therapy at reducing the duration of hot flashes.
As an antispasmodic, licorice can have an effect on cramps both abdominally and potentially in the muscles, as well. Topically, licorice can alleviate eczema discomfort and other dermal conditions as it acts as a hydrocortisone. Anti-inflammatory benefits may also help relieve pain, including acting as a natural remedy for joint pain.
Cloves
The spice is indigenous to countries in East Asia and is grown as the flower buds of the tree which is scientifically known as Syzygium aromaticum. It is increasingly being added to western dishes such as roasts and baked goods to give them a dash of warmth.
Nutritional Value of Cloves (1 Tbsp)
Nutrients Amount %DV
Protein 0.4 g 0%
Carbohydrate 4.3 g 1%
Energy 18 Kcal –
Dietary Fiber 2.2 g 8%
Total Fat 0.8 g 0.0%
Sugar 0.2 g –
Furthermore, cloves contain essential minerals such as magnesium, potassium, iron, and calcium.
Conclusion
To conclude, the various benefits provided by cloves lead to a healthier lifestyle highlighted by youthfulness and vitality. It’s beneficial for problems such as inflammation and indigestion which makes it a household staple that every kitchen cabinet should hold.
17 Amazing Health Benefits of Cloves
Cloves health benefits include improving digestion, fighting bacteria, protecting the liver, fighting lung cancer, regulating blood sugar, preventing mutation, enhancing immune system, fighting inflammation, supporting oral health, curing respiratory infection, curing headaches, relieving stress, treating wounds, supporting healthy bones, treat acne, promoting youthful skin, and preventing stomach ulcers.
Cloves are a spice that is widely used to add flavor to various East Asian dishes. However, their contribution isn’t limited to adding flavor, but it provides various health benefits as well. Not to be taken lightly because of their small size, they are beneficial for the digestive process, blood sugar regulation and much more.
Using cloves in your meals will add a burst of flavor to them and also aid the digestive process by stimulating the secretion of digestive enzymes. They eliminate gas that collects in the digestive tracts which makes them a good cure for flatulence. They can be used in powder form with honey as a home-treatment for stomach disorders. As a result, you’re less likely to feel nauseous because of indigestion.
Cloves have been widely researched to test their medicinal properties and effects on human-infecting pathogens. As expected, the extract from cloves is enough to do so and proves its antibacterial properties. To be specific, they are highly effective in killing strains of bacteria that cause diseases such as cholera.
Studies show that cloves can act as an effective anti-carcinogenic which is a substance that can protect that body against the growth of cancers by inhibiting them. This was applied specifically to lung cancer, and results showed that cloves stopped the growth completely.
The liver is an important organ which functions to break down complex substances which are consumed by the body. Cloves are fairly rich in antioxidants which protect the body against the harmful effects of freely roaming radicals. These can take a toll on the body over long periods of time, especially the liver. Cloves protect it against the increase in radical and lipid production which is a result of metabolism.
Cloves have been used as traditional medicine for a variety of illnesses such as diabetes. Patients that suffered from this disease would face the problem of insufficient or no insulin being produced in the body. Cloves seem to imitate the effects of insulin in the body and have the potential in regulating the levels of blood sugar in the body.
Cloves contain certain compounds such as phenylpropanoids which can reduce the harmful effects of mutagens. This anti-mutagenic property possessed by cloves helps in preventing against changes in the genetic makeup of the DNA.
The science of Ayurvedic medicine has described the spice to be effective in developing the immune system of the body. They stimulate the production of white blood cells and lead to better defense against bacterial infections.
Cloves possess a compound called eugenol which has an anti-inflammatory effect. Studies show that its presence is correlated with the reduction of inflammation. Results also show that the compound eugenol can reduce the pain felt by stimulating receptors.
Cloves are beneficial for gum diseases such as gingivitis, and the extracts are effective in inhibiting the growth of pathogens. They also have properties which mimic those of pain-killers so they can be used for toothaches as well.
Ayurvedic medicine shows a wide use of the spice in teas to lessen the symptoms of colds or the flu. It also acts as an expectorant and help is relieving congestion and makes it easier to rid the respiratory tracts of phlegm.
The presence of eugenol in cloves makes it an excellent alternative to painkilling medicine which is usually used to treat headaches. Using cloves to make a tea is effective in curing a headache and does not result in the harmful side effects of using medication.
Cloves have a calming effect on the nerves which can be useful when a person is under stress. This induces the production of hormones which regulate the stress level and uplift the mood. Using cloves to make some aromatic tea will soothe the nerves and reduce any anxiety that the person is facing.
Being an exceptional analgesic and antiseptic, cloves are highly regarded as being effective for treating bruises and scrapes. Considering that it also has anti-inflammatory properties, it will work well for swellings as well.
The presence of phenolic compounds such as isoflavones, flavones, and flavonoids in clove extracts is beneficial for healthy bones. This is because they aid in retaining bones mass and prevent it from deteriorating. This proves its effectiveness in reducing the painful symptoms of rheumatic arthritis.
The antibacterial properties of cloves are extremely helpful in reducing acne on the skin. Pimples and acne are caused by the accumulation of dirt and harmful bacteria which uses your skin as a breeding ground. The antibacterial properties of clove extracts can reduce such skin problems while the anti-inflammatory characteristic lessens the redness and swelling of such issues.
The presence of antioxidants in cloves makes it a great addition to the lifestyle of youthful skin. Harmful radicals cause the skin cells to age rapidly, and this causes premature wrinkles. Cloves can battle such radicals with antioxidants and help your skin stay youthful.
Research on clove extracts shows that they contain certain compounds which can help in treating painful ulcers which emerge in the stomach. These are often caused by a thinning of the lining which exposes the delicate tissue underneath. This occurs due to factors like infections, stressful lifestyles, and heredity. The study shows that cloves stimulate the production of mucus in the stomach. This gastric mucus can prevent the thinning of the lining which would lead to the erosion of tissues by gastric acids.
Cardamom
For all those who have been shying away from this wonderful spice, it’s time to embrace it and we’ll give you enough reasons to do so. Cardamom is an aromatic seed pod used in many Indian preparations such as a creamy kheer or a rich biryani. It lends a distinct aroma and a sweet flavour. which makes the dish almost intriguing. Not just this, cardamoms are also prized for their health benefits and healing qualities. According to Ayurveda Expert, Dr. Dhanvantri Tyagi, “Cardamom is often used as a flavouring agent and comes under the category of aromatic plants. The small cardamom or Choti Elaichi is often used in Ayurvedic medicines that enhance physical strength.
Highlights
- Cardamom can help in curing stomach problems
- Cardamom tea helps in flushing out all the toxins
- Cardamom is also known to boost your metabolism & promote weight loss
Extract: https://food.ndtv.com/food-drinks/10-wonderful-cardamom-benefits-you-should-definitely-know-about-1734825
10 Wonderful Cardamom Benefits You Should Definitely Know About
“Cardamom is packed with antioxidants. There are two kinds of cardamoms, green and black. Black cardamoms help in curing colds and cough and certain respiratory problems,” shares Bangalore-based Nutritionist Dr. Anju Sood. Steep some pods in water along with honey and drink this cardamom tea as an effective natural remedy for flu. It imparts warmth to the body.
Due to its strong aroma, it helps in activating our taste and sensory elements and thus, aid digestion. “This enables the secretion of enzymes effective for digestion especially if consumed after heavy meals,” says Dr. Tyagi. Cardamom is good for curing stomach problems like indigestion, gas and constipation. Cardamom contains chemicals that are known to increase the movement of food through the intestine.
The floral and sweet aroma of cardamoms makes it a natural breath freshener. A major component of cardamom oil called cineole is known for its antimicrobial properties that promote oral hygiene and it also fights bacteria that cause bad breath.
“The Complete Book of Ayurvedic Home Remedies”, Dr. Vasant Lad suggests that having a concoction of a teaspoon coriander and one pinch of cardamom mixed with 1 cup of freshly squeezed peach juice can help bring down high blood pressure. Therefore, it is known to be a heart-friendly spice.
According to Chinese tradition, drinking cardamom tea is known to be the secret to longevity. Cardamon tea helps in flushing out toxins and keeps your internal systems clean. Ayurveda Expert Dr. Ashutosh Gautam suggests that cardamom is one such spice that must be consumed on a daily basis in order to stay healthy and increase your life span.
Boosts blood circulation: Cardamom is known to increase the blood circulation in your body and especially to your lungs and so, is often used as a natural remedy for respiratory disorders. It maintains vitality and keeps your energy levels up.
The science of Ayurvedic medicine has described the spice to b effective in developing the immune system of the body. They stimulate the production of white blood cells and lead to better defense against bacterial infections.
Black cardamom is often touted as an effective remedy for treating high blood sugar levels. Cardamom is rich in manganese which helps in controlling blood sugar levels in the body.
Cardamom boosts energy metabolism and helps the body burn more fat efficiently.
Inhaling the sweet and soothing aroma of cardamom essential oil may help in treating sleep issues such as insomnia, restlessness, and anxiety.
According to Ayurveda, cardamom is an important spice which is tridoshic which means that helps in balancing all the three doshas – Vatta, Pitta and Kapha in our body. It has significant warming properties that are soothing for your body. It is also believed in Ayurveda that the excess build-up of ‘ama’, a sticky substance that blocks normal circulation and lowers energy levels, leads to various diseases. Cardamom helps in preventing its accumulation and thus, reduces its negative impact.