Adenosine is a type of neurotransmitter that is involved in energy metabolism and expenditure. You produce more throughout the day as your body does physical work and your brain carries out numerous cognitive functions. More is released in response to metabolic distress, exercise, oxidative stress and trauma, so levels in the body are always fluctuating.

Over the course of the day, your body usually accumulates more adenosine, which makes you feel tired and ready to sleep by night time. By the time you wake up the next morning, you’ve metabolized adenosine and should feel refreshed.

Adenosine can bind to purinergic receptors in cells, which produces a number of beneficial physiological responses. What is the action of adenosine on the brain, muscles, heart and other organs? As you’ll learn more about below, it possesses some of the following roles and benefits:

• Relaxing vascular smooth muscle (vasodilation) and increasing blood flow (circulation)
• Modulation of neurotransmitter release in the central nervous system
• Assisting synaptic plasticity
• Neuroprotection in response to oxidative stress
• Acting as an anticonvulsant molecule
• Regulating T cell proliferation and cytokine production
• Inhibiting lipolysis (the breakdown of fats and other lipids by hydrolysis, which releases fatty acids into the bloodstream)
• Stimulating broncho-constriction (constriction of the airways in the lungs due to the tightening of surrounding smooth muscles)
• Potentially helping muscles adapt to exercise, thereby improving endurance, power and strength

What Is Adenosine?

Adenosine is a natural chemical found inside all human cells and also a drug/supplement that is taken to manage many symptoms and improve energy levels.

What is the difference between adenine and adenosine? Adenosine is considered a purine nucleoside and a type of neurotransmitter. It is composed of adenine and D-ribose.

One of the most important roles that adenosine has is helping form other compounds, including adenosine monophosphate (AMP), which is a component of DNA/RNA, and adenosine triphosphate (ATP), which acts as a source of fuel within cells. Adenosine is first converted to its base, called adenine, and then converted to AMP. It also forms due to the breakdown/metabolism of ATP, which our cells use for energy, and by biosynthesis in the liver.

Taking creatine monohydrate can be useful for boosting production of energy in the form of ATP.

What is the role of adenosine when it comes to treating various health problems? Doctors use medicinal adenosine, either in IV form or supplement form that can be taken orally, to manage many types of health conditions, including:

• Irregular heartbeats
• Kidney failure or multiple organ failure
• High blood pressure/pulmonary hypertension
• Cystic fibrosis
• Lung cancer
• Unintended weight loss associated with cancer
• Nerve pain/neuropathy
• Varicose veins
• Bursitis and tendonitis
• Multiple sclerosis (MS)
• Shingles (herpes zoster infection)
• Cold sores and herpes simplex infections (including genital herpes)
• Poor blood circulation
• Fatigue and poor recovery from workouts

Types

AMP, ADP and ATP are all important participants in energy processes that keep our cells working and therefore keep us alive.

• Adenosine triphosphate (ATP) — ATP is the primary energy-carrying molecule in all living organisms on Earth. It captures chemical energy following the breakdown of molecules from food and uses this energy to fuel cellular processes. The three macronutrients (carbohydrates, proteins and fats) can all be converted into ATP.
• Adenosine diphosphate (ADP) — ADP is a nucleotide made up of adenine, ribose and two phosphate units. It is essential in photosynthesis and glycolysis and is the end product when ATP loses one of its phosphate groups. It is converted back to ATP by ATP synthesis.
• Adenosine monophosphate (AMP) — AMP is a regulatory molecule in metabolic processes, including glycolysis and gluconeogenesis. It can be converted to uric acid, which is excreted from the body via the kidneys.
• Adenosine deaminase (ADA) — ADA is involved in purine metabolism, is needed for turnover of nucleic acids in tissues, and supports development and maintenance of the immune system by converting toxic deoxyadenosine into lymphocytes. Infants and children who are born with a mutation in the ADA gene can suffer from serious malfunctions of the immune system that can be fatal.
• S-Adenosyl-L-methionine (SAM) — SAM is a molecule that participates in various biochemical reactions. It is second only to ATP as the most frequently used enzyme substrate. SAM is biosynthesized from ATP and is needed for proper function of the immune system, neurotransmitters and cell membranes.

What makes adenosine compounds different from one another is how many phosphate groups each one has. Each compound is composed of a nucleotide base called adenine, linked to a sugar molecule called ribose, linked to either one, two or three phosphates.

Benefits

Below are some of the major uses and benefits associated with adenosine:

1. Gives Us Energy and Supports Our Metabolism

ATP stores energy within cells and releases energy as needed, especially during periods of intense physical activity. It’s a major determinant of your metabolism, energy levels and body weight because it helps you convert the foods you’re eating to fuel that can be used to power your muscles, organs and cells.

2. Bolsters Heart Health

What does adenosine do to the heart? In prescription form, it is given intravenously to help correct irregular heartbeats, specifically the type called paroxysmal supraventricular tachycardia (PVST). It does this by slowing the conduction time through the AV node (an electrical “relay station” that controls heart beats) and interrupting the re-entry pathways.

Adenosine is able to relax vascular smooth muscles by reducing calcium uptake and activating adenylate cyclase in smooth muscle cells. It produces a mild reduction in systolic, diastolic and mean arterial blood pressure. It can increase blood flow in normal coronary arteries while at the same time preventing an increase in stenotic arteries.

Doctors also use adenosine when performing “stress tests” on high-risk patients, which are used to help identify heart blockages, blood clots and other related problems. Adenosine is a drug that affects the heart like exercise would, so it’s the most widely used drug for this type of test. It can help dilate the blood vessels, much like exercise would, making dysfunction more apparent.

3. Aids Relaxation and Sleep

What is adenosine’s role in promoting restful sleep? When it binds to A1 receptors in your brain, you feel calmer and sleepier. Your muscles feel more relaxed and your brain feels less alert. Adenosine can also bind to A2A receptors in the brain, which interferes with the release of neurotransmitters that affect your mood, including dopamine.

Overnight while you sleep, adenosine molecules are metabolized. This helps you to wake up feeling refreshed. Caffeine and adenosine are competitors, so it makes sense that while adenosine makes you feel more tired, caffeine makes you feel more awake. Caffeine does this by blocking adenosine from binding to certain receptors in the brain.

4. Supports Skin Health

What does ATP do for skin care? AMP can be injected into muscle tissue to support wound healing. It helps to promote healthy circulation, reduces swelling and fluid retention, and decreases symptoms like itchiness, redness and formation of ulcers.

AMP is used medicinally to treat shingles. Some research shows that adenosine may also be effective at reducing herpes symptoms and cold cores, but more studies are still needed to confirm this.

5. Boosts Athletic Performance and Recovery

ATP is used in supplement form to support muscle recovery and endurance, partially due to its effects on boosting circulation and dulling pain. Physicians can also inject adenosine into muscles to reduce swelling and treat conditions such as tendonitis or bursitis.

6. Helps Reduce Symptoms Associated with Cancer

Intravenous ATP is used to help reduce weight loss in people with advanced cancer because it can increase appetite and food intake.

Foods and Sources

Which foods can increase ATP? All macronutrients contribute to ATP production, but a diet that includes certain nutrients can help enhance production. The best way to support your body’s ability to make ATP is to consume foods that contain:

• Copper — Copper is involved in dozens of metabolic processes and is essential for the synthesis of adenosine triphosphate, therefore copper deficiency can result in a sluggish metabolism, low energy and other signs of poor metabolic health
• Protein (which provide essential amino acids)
• CoQ10
• L-Carnitine
• D-ribose
• Omega-3 fatty acids
• L methionine (which supports production of SAMe)

Foods that provide these nutrients include:

• Grass-fed meat, pastured poultry and organ meats, such as liver or kidneys
• Wild-caught fish and seafood, such as salmon, sardines, halibut, orange roughy, tuna, ling, pike, cod, cusk, sunfish, haddock and whitefish
• Free-range eggs
• Nuts and seeds
• 100 percent whole grains and legumes (it’s recommend to soak them first)
• A variety of vegetables and fruits, including sea vegetables like algae and spirulina

A balanced diet is important for maintaining high energy levels because each macronutrient has different effects on ATP. For example, when you eat carbohydrates, you consume glucose, which is converted to stored energy inside your muscles in the form of glycogen. Glycogen is then transformed via the process of glycolysis into ATP. Fat can also be used to increase ATP production, especially when carbs are not available.

Additionally, oxygen is needed for ATP production. Obviously we obtain oxygen from breathing, especially when taking deep breaths, doing deep breathing exercises and during physical activity when we breathe faster.

Supplements and Dosage

The easiest way to boost ATP levels is through eating a variety of healthy foods, since your body uses molecules from foods to make ATP and energy. However, recently adenosine and ATP have been incorporated into supplements that are marketed as energy boosters.

What kind of drug is adenosine? It can be used intravenously or orally. Adenosine supplements/drugs come in the form of ATP or AMP, which are used for different purposes.

What is adenosine used for in an emergency? A major therapeutic use of adenosine is as an antiarrhythmic drug, meaning it helps manage abnormal heart rhythms resulting from irregular electrical activity of the heart. It also can be injected into the space around the spinal cord to help reduce nerve pain. Additionally, adenosine phosphate can be injected into muscle tissue to reduce pain, swelling, itching and other symptoms. If you’re using adenosine medicinally, especially in IV form, your adenosine dose will be determined by your doctor.

Do adenosine/ATP supplements really work?

Because adenosine/ATP has an impact on energy metabolism, cardiovascular functions and blood flow, it is taken as an over-the-counter oral supplement to boost endurance and athletic performance, although there’s mixed evidence regarding its effectiveness. Some studies have found that adenosine taken orally is not very well utilized, leading to little increase in energy or other health improvements. (16) One reason that supplemental ATP may not be effective is because it’s metabolized extremely quickly, with a half-life of less than one second.

On the other hand, certain studies have found that ATP supplements can help increase muscle mass, build strength and reduce fatigue during physical activity. A study published in BioMed Central concluded that “oral ATP supplementation may enhance muscular adaptations following 12-weeks of resistance training, and prevent decrements in performance following overreaching. No statistically or clinically significant changes in blood chemistry or hematology were observed.”

Another study published in the Journal of the American College of Nutrition found that “oral ATP administration prevents exercise-induced declines in ATP and its metabolite and enhances peak power and muscular excitability, which may be beneficial for sports requiring repeated high-intensity sprinting bouts.”

Where to find and how to use adenosine:

• If you choose to try adenosine or ATP supplements, look for those that can be taken orally, such as being placed under the tongue or sold in capsule or powder form.
• Dosage recommendations vary depending on your goals and medical history. In studies where ATP supplementation has been shown to be beneficial, adults took doses of 225–400 milligrams per day over the course of 15 days to 12 weeks.
• You can use adenosine/ATP like other performance-boosting supplements, taking it about 30 minutes before you work out. If you’re not using adenosine/ATP for fitness-related goals, take it about 30 minutes prior to eating.

Risks and Side Effects

In IV form, adenosine should only be prescribed and given by a health care provider. While it’s usually safe, adenosine injections can potentially cause side effects at high doses, including chest pain, headaches, heart pounding, low blood pressure, nausea, sweating, flushing, light-headedness, sleep problems, coughing and anxiety.

Women who are pregnant or breastfeeding should not taking adenosine, since it’s not entirely clear if this is safe. People with gout and heart disease should also avoid using it since it can raise the level of uric acid in the blood and possibly reduce blood flow to the heart. Supplementing with adenosine may make symptoms of gout, such as tenderness and swelling, worse and complicate heart disease work by increasing chest pains and risk of a heart attack.

How is adenosine affected by caffeine? The two basically have opposite effects on your energy levels and concentration. When you consume caffeine, it blocks the effects of adenosine in your brain. Caffeine is therefore considered an “AR antagonist.”

Caffeine prevents adenosine from binding to various AR receptors (including A1, A2A, A3 and A2B receptors), reducing its calming effects. This is how caffeine makes you feel more energized and alert — and sometimes also more happy and upbeat. Caffeine can also block adenosine from binding to A2A receptors, which can increase the release of “feel good” chemicals like dopamine and glutamate that enhance your mood and motivation.

This is also the reason that adenosine should not be taken, or taken very carefully, with competitive methylxanthines, including caffeine and theophylline.

You should avoid taking it if you have any of these medications:

• Dipyridamole (Persantine)
• Carbamazepine (Tegretol)
• Gout medications, including allopurinol (Zyloprim), colchicine and probenecid (Benemid)
• Use adenosine with precaution if you’re also taking methylxanthines, including aminophylline, caffeine and theophylline

Final Thoughts

• Adenosine is a natural chemical found inside all human cells and an essential component of energy metabolism. It plays a role in the production of ATP, AMP and adenosine compounds that have important roles in the central nervous, immune, cardiovascular, respiratory and digestive systems.
• Actions of adenosine include relaxing vascular smooth muscle (vasodilation), increasing blood flow (circulation), modulating neurotransmitter release, protecting the brain from oxidative stress, regulating T cell proliferation and cytokine production, and helping regulate the sleep cycle/circadian rhythm.
• Doctors use medicinal adenosine, either in IV form or supplement form that can be taken orally, to manage health conditions including irregular heartbeats, organ failure, high blood pressure, cystic fibrosis, nerve pain, viruses that affect the skin, bursitis and tendonitis.
• Supplemental ATP is used to improve athletic performance, exercise recovery, strength, power and endurance. Studies have found mixed results regarding ATP’s effects, but certain studies have shown it can help prevent muscle wasting, improve sprints and support muscle adaptions in response to resistance training.

The post What Is Adenosine? Benefits for Heart Health, Sleep & Exercise appeared first on Dr. Axe.

If you’re someone who struggles with digestive issues, such as acid reflux, irritable bowel syndrome, inflammatory bowel disease or nutrient malabsorption (a common problem among elderly adults), then digestive enzymes may be one of many dietary supplements that can help offer you relief. When we take these enzymes in supplement form we can benefit by more easily absorbing nutrients from our diets. That’s one of the beneficial side effects of digestive enzymes, but there are also other digestive enzymes side effects that can negatively impact health.

An increasing number of people take digestive enzymes today, especially those with certain health conditions. This includes gastrointestinal diseases, such as ulcerative colitis or Crohn’s, hypochlorhydria (having too little stomach acid), or pancreatic insufficiency (too little pancreatic enzymes).

While they’re normally safe and beneficial supplements to take, it’s still possible for digestive enzymes side effects to affect certain people, including those taking medications that can potentially interact with digestive enzymes.

Why You Need to Digest Enzymes

“Digestive enzymes” is a broad term that includes pancreatic enzymes, plant-derived enzymes and fungal-derived enzymes. Digestive enzymes may be able to help alleviate gastrointestinal (GI) issues by helping properly break down the foods you eat.

What exactly do digestive enzymes do? They help turn larger molecules founds in foods (carbs, protein and fats) into more easily absorbed particles (such as amino acids, fatty acids, cholesterol, simple sugars and nucleic acids) that the body can actually use to function and for energy.

In the human body, specific digestive enzymes are made to help facilitate absorption of different types of foods. Digestive enzymes are split into three classes: lipases that are needed to digest fat, proteolytic enzymes that are needed to digest protein and amylases needed to digest carbohydrates.

Digestive enzymes benefits include:

• Helping lower risk for nutrient malabsorption. This can occur due to low stomach acid or a lack of digestive enzymes/enzyme insufficiency and is more likely to affect the elderly.
• Reducing symptoms of acid reflux and irritable bowel syndrome (IBS).
• Managing digestive symptoms like bloating, gas, abdominal pain, diarrhea and fatigue.
• Helping treat leaky gut by taking stress off the gastrointestinal tract.
• Preventing symptoms of food intolerances, such as by breaking down difficult-to-digest proteins and sugars, like gluten, casein and lactose.
• Counteracting enzyme inhibitors that block nutrients from being absorbed. These are naturally found in foods like peanuts, wheat germ, egg whites, nuts, seeds, beans and potatoes.
• Potentially helping manage symptoms tied to liver disease, pancreatic cancer, pancreatic insufficiency and cystic fibrosis.

Digestive Enzymes Side Effects

Is it safe to take digestive enzymes? In most cases, yes, however digestive enzymes side effects can affect some people. It’s generally believed that unless someone has digestion concerns and is experiencing unwanted symptoms, taking enzymes is simply not needed since the body should produce adequate amounts on its own.

That said, most people tolerate digestive enzymes well — however you’re more likely to deal with digestive enzyme side effects if you take a high dose and ignore dosage recommendations.

Side effects of taking digestive enzymes can include:

• Upset stomach, stomach pains and cramping
• Diarrhea
• Nausea
• Gas and bloating
• Headache
• Swelling
• Dizziness
• Changes in blood sugar
• Allergic reactions
• Changes in bowel movements/abnormal feces

Signs that you might be experiencing an allergic reaction to ingredients in a digestive enzyme supplement include:

• Difficulty breathing or talking or wheezing
• Swelling of the mouth, face, lips, tongue or throat
• Chest tightness
• Skin rash and itching
• Red, swollen, blistered or peeling skin

Digestive Enzymes Drug Interactions

If you currently take medications or have a chronic health problem, be sure to visit a health practitioner for help with customized enzyme therapy before supplementing on your own. Depending on the drugs you take, your symptoms and medical history, your doctor can determine which are the safest and best digestive enzymes for you to take. You can also ask your pharmacist about any possible interactions that might occur.

If you have a history of liver or gallbladder disease, or stomach ulcers, then you definitely want to consult a physician before taking digestive enzyme supplements.

Digestive enzymes generally don’t pose the risk for severe interactions with other drugs. However, some interactions of digestive enzymes may be possible, including with the drugs Warfarin, miglitol and acarbose.

Warfarin is an anticoagulant drug that inhibits the clotting of blood/the formation of blood clots. Acarbose (Precose) and miglitol (Glyset) are alpha-glucosidase inhibitors (oral anti-diabetes medications). It’s possible that taking these drugs with digestive enzymes may reduce the activity of the medications or enzymes.

In most cases, digestive enzymes do not interact with antibiotics, so both can be taken if necessary.

Pregnant women can usually take digestive enzymes safely, but there hasn’t been much research showing how digestive enzyme supplements affect breastfeeding.

How to Avoid Digestive Enzymes Side Effects

What are the best digestive enzymes to take?

Digestive enzymes are not one-size-fits-all. The best digestive enzymes to take depends on the person, since enzymes are nutrient-specific and help with absorption of different foods.

For general digestive health, it’s a good idea to take a full-spectrum enzyme blend that includes a variety of different enzymes.

Based on your reason for taking digestive enzymes, here are some helpful tips:

• Most products contain some level of pancreatin, which is a combination of all three pancreatic enzymes.
• If you have gallbladder issues, purchase digestive enzymes with more lipase and bile salts.
• Where you see betaine HCL listed as a product ingredient, make sure pepsin is also included.
• Purchase a supplement with lactase if you have issues relating to sugar absorption from dairy products.
• Consider a supplement that contains protease, which helps with protein digestion, if you have an autoimmune or inflammatory condition.
• Look for delayed release capsules that are enteric coated to help prevent the enzymes from breaking down in the stomach.

Remember that proteins, sugars, starches and fats all require specific types of enzymes, so taking a supplement that covers all bases may be most helpful, unless only a specific enzyme is needed.

You may also want to choose a blend with herbs, such as peppermint and ginger, that also support digestion. To avoid consuming potentially harmful impurities and additives that are found in some supplements, be sure to purchase from a reputable brand and/or check with your pharmacist or doctor for recommendations.

What dose of digestive enzymes should you take?

Dosage depends on the specific product being taken. For example, prescription digestive enzymes are normally taken in different amounts than over-the-counter enzymes.

Always read product labels carefully, since taking a high dose of enzymes can cause digestive enzymes side effects. Some people need more pancreatic enzymes than others, so bear in mind the level of each enzyme may need to be altered depending on your needs.

Keep in mind that certain foods (especially those that are raw/fermented) can help provide you with natural digestive enzymes. Try including these foods that supply enzymes in your diet, ideally in raw/uncooked form:

• pineapple
• papaya
• kiwi
• kefir
• yogurt
• bananas
• mango
• miso
• soy sauce and tempeh (fermented soy products)
• sauerkraut
• kimchi
• avocado
• bee pollen
• apple cider vinegar
• raw honey

When should you take digestive enzymes?

For the best results and least risk for experiencing side effects, take digestive enzymes about 10 minutes before each meal or with your first bite of food. Protease supplements can be taken in between meals in addition to digestive enzymes with meals.

Start by taking a low dose of enzymes, such as having them with one or two meals per day, and increasing/adjusting your dosage as needed depending on your reaction.

Take digestive enzymes separately from calcium- or magnesium-containing antacids, since taking these together might reduce their effectiveness.

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

You can certainly include both probiotics and digestive enzyme supplements in your diet to boost digestive health. Some products contain both probiotics and digestive enzymes.

If taking them separately, take enzymes before a meal and probiotics after or between. It’s also beneficial to get probiotics from fermented foods like yogurt, kefir, kimchi or sauerkraut. Probiotics can help restore balance to the gut microbiome and further aid in digestion, while also curbing symptoms like gas and bloating.

Final Thoughts

If you’re concerned about digestive enzymes side effects or interactions, the best thing to do is to talk to your health care provider. Make sure any medications you take do not pose the risk for interacting with digestive enzymes.

Talk to your doctor about any other potential reasons why you shouldn’t take digestive enzymes, plus ways that you can monitor your progress and determine if the enzymes you take are benefiting you. (For example, you can track whether certain symptoms are improving.)

The post How to Avoid Digestive Enzymes Side Effects appeared first on Dr. Axe.

Refined carbohydrates have become an unfortunate staple in the American diet. They are present in baked goods, pasta dishes, breakfast cereals and soft drinks — enough so kids and adults typically consume too many refined carbs daily.

People who eat too many refined carbs are up to three times more likely to get heart disease and more likely to develop type 2 diabetes and obesity.

The good news is that there are plenty of complex carbohydrate options that are not only more nutritious, but filling and energizing.

What Are Refined Carbs?

Refined carbohydrates are carbs that have undergone processing to remove their natural fiber, vitamins and minerals. This processing often results in simpler, less nutrient-dense food products with higher calorie content and lower nutritional value.

Simple carbs, which include white bread, pastas and baked goods, are more quickly absorbed into the bloodstream, causing a rapid increase in blood sugar levels, followed by a drop. This can lead to increased hunger and cravings and may contribute to weight gain, food cravings and various health issues over time.

Consuming whole, unprocessed carbohydrates, such as whole grains, fruits, vegetables and legumes, is generally recommended over refined carbs, as these foods contain more nutrients, fiber and have a lower glycemic index, providing longer-lasting energy and promoting better overall health.

Effects on Health

The consumption of refined carbs can have several negative effects on health, as they often lack essential nutrients and can contribute to rapid fluctuations in blood sugar levels. Some of the potential health effects of consuming refined carbs include:

1. Weight Gain

Simple carbohydrates are often high in calories and low in nutrients, which can lead to overeating and weight gain. Their rapid absorption can also cause increased hunger and cravings, further promoting weight gain.

Research shows that a diet high in refined carbohydrates is associated with obesity, increased hunger and high cholesterol levels.

2. Type 2 Diabetes

Studies indicate that high refined carb consumption is associated with the prevalence of type 2 diabetes.

Frequent consumption of refined carbs can cause rapid spikes in blood sugar levels, which can strain the pancreas and insulin production over time. This may increase the risk of developing insulin resistance and type 2 diabetes.

3. Heart Disease

There’s a great deal of evidence linking high-carbohydrate diets with coronary heart disease. Diets high in refined carbs have been linked to an increased risk of heart disease, as they can contribute to weight gain, inflammation, and elevated blood sugar, cholesterol, and triglyceride levels.

One study found that an extra one to two servings of refined carbs per day can increase the risk of heart disease by 10 percent to 20 percent.

4. Metabolic Syndrome

Consuming simple carbs may increase the risk of developing metabolic syndrome, a cluster of conditions that includes high blood pressure, high blood sugar, excess body fat around the waist and abnormal cholesterol levels, which together increase the risk of heart disease, stroke and type 2 diabetes.

A 2022 report published in Nutrients found that “an uncontrolled intake of refined carbohydrates puts individuals at risk of developing metabolic syndrome and subsequently developing metabolic disease.”

5. Nutrient Deficiencies

Refined carbohydrates lack the vitamins, minerals and fiber found in whole, unprocessed carbohydrates. A diet high in refined carbs can lead to nutrient deficiencies and associated health problems.

Research suggests that excessive refined carb intake paired with a diet low in micronutrients can lead to inflammation and insulin resistance.

6. Energy Fluctuations

Refined carbs can cause rapid fluctuations in blood sugar and energy levels, leading to fatigue, irritability and difficulty concentrating.

7. Gut health

A diet high in refined carbs and low in fiber can negatively impact gut health, potentially leading to digestive issues, such as constipation, bloating and an imbalance of gut bacteria.

Refined Carbs vs. Complex Carbs

Refined carbs and complex carbs are two categories of carbohydrates that differ in their nutritional composition, processing and effects on the body. Here’s a breakdown of the key differences between refined carbohydrates and complex carbohydrates:

Refined Carbs

1. Processing: Refined carbs are carbohydrates that have undergone processing, which removes their natural fiber, vitamins and minerals.
2. Nutrient composition: Due to processing, refined carbs are often lower in essential nutrients and fiber compared to complex carbs.
3. Glycemic index: Refined carbs typically have a high glycemic index, meaning they are rapidly absorbed into the bloodstream, causing quick spikes in blood sugar levels.
4. Health effects: Frequent consumption of refined carbs can contribute to weight gain, type 2 diabetes, heart disease, low energy and poor gut health.
5. Examples: White bread, white rice, white pasta, pastries made with white flour, sugary cereals, soda and candy.

Complex Carbs

1. Processing: Complex carbs are minimally processed or unprocessed carbohydrates, retaining their natural fiber, vitamins and minerals.
2. Nutrient composition: Complex carbohydrates are generally nutrient-dense, providing essential vitamins, minerals and fiber that promote better overall health.
3. Glycemic index: They usually have a lower glycemic index, so they are absorbed more slowly into the bloodstream, resulting in a gradual and sustained release of energy.
4. Health effects: Consuming complex carbs can help regulate blood sugar levels, support weight management and reduce the risk of chronic diseases, such as type 2 diabetes and heart disease.
5. Examples: Whole grains (such as brown rice, quinoa and whole wheat bread), fruits, vegetables, legumes and nuts.

Refined Carb Foods to Avoid

Refined carb foods with a high glycemic index include the following:

• White bread
• White rice
• White pasta
• Pastries and baked goods, such as cakes, cookies and doughnuts
• Sugary breakfast cereals
• Soda and sugar-sweetened beverages
• Candy and sweets
• Snack foods, including chips, crackers and pretzels
• Instant noodles
• Processed and packaged foods: Many processed foods, such as frozen meals and canned soups, can contain refined carbs and added sugars.

Healthy Alternatives

The healthiest carbohydrates to eat are those that are unprocessed or minimally processed, nutrient-dense and high in fiber. These carbs provide essential nutrients, have a lower glycemic index and promote better overall health.

Some of the healthiest carbohydrate sources include:

1. Whole grains: Brown rice, quinoa, barley, oats, farro, millet, buckwheat, teff, whole wheat bread, whole wheat pasta
2. Fruits: Apples, berries, oranges, bananas, cherries, kiwi, melon and more
3. Vegetables: Both starchy (sweet potatoes, squash and peas) and non-starchy vegetables (leafy greens, broccoli and bell peppers)
4. Legumes: Beans, lentils and chickpeas
5. Nuts and seeds: Almonds, walnuts, pecans, hemp seeds, chia seeds and flaxseeds
6. Whole grain cereals: Steel-cut oats, muesli or bran flakes
7. Tubers: Yams, turnips and beets

Incorporating these healthy carbohydrate sources into your diet can provide sustained energy, support weight management and promote better overall health.

Conclusion

• Refined carbohydrates are carbs that have undergone processing to remove their natural fiber, vitamins and minerals. This processing often results in simpler, less nutrient-dense food products with higher calorie content and lower nutritional value.
• Refined carbohydrates to avoid include white bread, white pasta, white rice, sodas and sugary drinks, baked goods made with white flour, and sugary cereals and candies.
• Instead of eating refined carbs, choose complex carbohydrates, such as whole grains, fruits, vegetables, legumes, nuts, seeds and tubers.
• Remember to consume carbohydrates, even those that are complex, in moderation, and balance them with lean proteins, healthy fats, and plenty of fruits and vegetables for a well-rounded diet.

The post The Negative Impacts of Refined Carbs on the Body appeared first on Dr. Axe.

The most popular book detailing the blood type diet, “Eat Right for Your Type,” is a New York Times best-seller that has sold more than 7 million copies worldwide since its publication in 1996. Dr. Peter D’Adamo, creator of the blood type diet, has since released several follow-up books with new recommendations and additions, including “Live Right for Your Type” and the 20th anniversary revised edition of “Eat Right for Your Type.”

Given its popularity, you’re probably wondering if there’s any evidence that the blood type diet is actually beneficial.

Even though certain personalized diets can be very effective for improving health markers — for example, those that help manage food allergies or conditions like high blood pressure, high cholesterol and diabetes — there isn’t much convincing evidence supporting the use of blood type diets. In fact, a 2013 systematic review published in the American Journal of Clinical Nutrition stated, “No evidence currently exists to validate the purported health benefits of blood type diets.”

What type of “personalized diet” might be a better alternative to the blood type diet?

A personalized diet is a way of eating that is based on genetics, unique reactions to different types of foods and individual preferences. A personalized diet can help give you a better idea of what types of foods you should eat and what types to avoid.

Some research has shown that a group of people can eat the same exact foods, in the same quantities, but experience huge variations in terms of their physiological responses. So while adjusting your diet to your genetics and lifestyle can be a great idea, this doesn’t mean your diet needs to be based on your blood type.

What Is a Blood Type Diet?

A blood type diet is one that “makes health and nutrition recommendations based on your unique genetic individuality.” Proponents of the blood type diet believe that a person’s blood type is an important tool for understanding how that person will react to various types of food, habits and stressors.

A blood type diet operates on the premise that people with different blood types (O, A, B, AB) should eat corresponding foods and develop other lifestyle habits that are most suitable to their specific genetic makeups. Due to the variability in a person’s “chemistry,” a person’s blood type is said to determine which types of foods he or she will be able to digest best — for example, animal proteins or fruits — as well as which types they will most likely struggle with.

Dr. D’Adamo, a naturopathic physician, was the first person to introduce the idea of a blood diet type in his book “Eat Right for Your Type,” which was originally published in 1996. D’Adamo based his suggestions on research he had done regarding the dietary habits of ancestral tribes and communities.

He postulates in his books that the different blood types developed during periods in history when people had access to only certain foods, which contributed to changes in their digestive systems and their ability to tolerate different foods. He specifically bases many of his recommendations on varying levels of stomach acids and enzymes that he links to different blood types.

There is some evidence showing that blood type is associated with genetic variants in humans and may have an impact on risk factors for certain diseases, such as cancer, diabetes, malaria and cardiometabolic disorders. So while knowing your blood type and family history might be helpful in determining your risk for a particular disease, there is still no evidence showing that certain diets are more or less beneficial for different blood types.

For example, some studies have found that when people of different blood groups follow a plant-based diet low in processed foods (similar to a type A diet), all experience health improvements regardless of blood type.

In addition to promoting the blood type diet, D’Adamo now encourages people to also avoid most sources of lectins, which are “antinutrients” or sugar-binding proteins that can interfere with nutrient absorption to some degree. D’Adamo says that foods containing lectins are incompatible with certain blood types, and therefore his latest book focuses on improving gut health and immunity by eliminating the biggest sources of certain lectins.

However, studies to date have not found any evidence of an association between specific blood types and lectin intolerance.

The Different Blood Types

According to the creators of the blood type diet, people’s susceptibility to certain illnesses and medical conditions are directly related to the type of blood they were born with. Because blood type varies from person to person, all people do not have the same basic nutritional needs, even if they are related or have very similar lifestyles.

There are four human blood types: A, B, AB and O.

• O is the most common blood type. About 44 percent to 45 percent of people living in the U.S. have type O blood.
• About 40 percent to 42 percent of people living in the United States have type A blood.
• About 10 percent to 11 percent of people living in the U.S. have type B blood.
• AB is the least common blood type. Only about 4 percent of people living in the U.S. have type AB blood.

Blood types are distinguished by antigens produced by the immune defense that appear on the surface of red blood cells. If you have the A antigen, you have type A blood, and if you have the B antigen, then you have B blood.

If you aren’t sure of your blood type, you can determine which you are by performing a blood type test at home or having one performed at your doctor’s office or lab. However, once you read on you may determine that knowing your blood type isn’t actually necessary or very useful when it comes to making dietary improvements (although you’ll need to know before a blood transfusion and during pregnancy).

How to Follow a Blood Type Diet

Many people who choose to follow the blood type diet believe that it’s important to eat in a way that mirrors how their ancestors ate, based on the premise that genetics highly influence nutritional needs. In this way, the blood type diet has certain things in common with Paleo diet (or the “ancestral diet” as it’s sometimes called). Even though the Paleo diet might not be a great fit for everybody, adherence to this way of eating has been shown in studies to have many health benefits.

Below are general recommendations, according to authors of books and meal plans about the blood type diet, for which types of foods to eat according to your blood type:

If you are blood type A:

Some refer to blood type A people as “agrarians” or “cultivators” because connections have been made between this blood type and ancestral farming or horticultural practices. According to D’Adamo, type As are better at digesting carbohydrates than other blood types, but they struggle to digest and metabolize animal protein and fat.

• Follow a meat-free, vegetarian diet most or all of the time.
• Foods that are emphasized most are vegetables, fruits, legumes and gluten-free grains. Some of the best choices include apples, avocados, berries, figs, peaches, pears, plums, artichokes, broccoli, carrots and leafy greens.
• Get dietary fats from olive oil, coconut oil and other plant fats, like nuts and seeds.
• Organic foods are encouraged since blood type As are said to be sensitive to pesticides sprayed on non-organic foods.
• Avoid most or all meat and dairy products.
• Eat a gluten-free diet by avoiding all wheat and all foods containing wheat flour, barley or rye.
• Don’t drink too much alcohol or caffeine. Do drink lots of herbal teas and water.
• It’s recommended to do mostly low-impact, calming exercises like yoga, tai chi and walking.
• Supplements that are recommended include calcium, iron, and vitamins A and E.

If you are blood type B:

Type Bs are sometimes referred to as “nomads” because they are believed to have ancestral ties to nomadic people who moved around a lot and covered large areas of land. This is said to have helped type Bs develop a high tolerance to a variety of different foods, which means they do best with a balanced diet that includes moderate amounts of all macronutrients.

• Eat a diet high in meat, fruits and vegetables (similar to the Paleo diet). Some of the best choices include leafy greens, bananas, grapes, pineapple, plums, olive oil, flaxseed oil, dairy products, turkey, lamb, oatmeal, rice and millet.
• Dairy products can be eaten if they are tolerated and don’t cause indigestion.
• Avoid peanuts, corn, lentils, most gluten and eating lots of chicken most or all of the time. Replace chicken with other sources of protein.
• Drink green tea, water and natural fruit juice.
• Engage in stimulating exercises, such as running, jogging or cycling.

If you are blood type AB:

Type ABs are said to have an advantage over other blood types in that they can digest many different foods and even meals that contain both protein and fat. According to D’Adamo, “Type AB is the only blood type whose existence is the result of intermingling rather than evolution and environment. Thus, they share both the benefits and the challenges of both Type A and Type B blood types.”

• Eat a variety of foods that are recommended to people with either blood types A or B. This can be thought of as a well-rounded diet, since it includes plenty of fiber, plant foods, and also some dairy and animal sources of protein.
• Eat a variety of vegetables, fruits, seafood, fish, meat, dairy, legumes and grains. Some of the best choices include leafy greens, apricots, cherries, grapefruit, grapes, kiwi, lemons, pineapples and plums.
• Avoid too much red meat along with grains and seeds that cause indigestion. Eat a variety of fish and seafood in order to limit meat consumption.
• Limit beans, corn, vinegar and alcohol.
• Drink water, coffee and green tea.
• Do a variety of exercises, some more calming and some more vigorous.

If you are blood type O:

Type Os are said to have ancestral ties to hunters who consumed a lot of meat, fish and animal foods. Type Os are said to have certain digestive advantages because they can metabolize cholesterol found in animal products more efficiently than other blood types and also better assimilate calcium from dairy products.

• Eat a low-carb diet that is especially high in protein, such as from fish, lamb, veal, mutton, eggs and other animal sources.
• Fish are an important source of protein. Eat a variety, including bluefish, cod, halibut, mackerel, pike, salmon, sea kelp, snapper, sole, sturgeon and swordfish.
• Eat less carbohydrates and sugar, such as from fruit and grains. Eat full-fat dairy in moderation. Avoid peanuts, corns, legumes, beans and grains most of the time.
• Do aerobic exercises regularly, such as running, jogging or cycling.

Even though the dietary recommendations above might seem restrictive, some flexibility is allowed on the blood type diet. You can think of blood type plans as”suggestions” but also include some foods that are limited according to your blood type in moderate or small amounts.

Purported Benefits

Despite its popularity, the blood type diet definitely has its share of criticisms and doubters. While many health experts believe that people differ in terms of their tolerances for different foods based on genetics, most feel that someone’s blood type does not have much to do with this.

The majority feel that as long as someone maintains healthy digestive and immune systems and adheres to a nutrient-dense, “clean” diet, he or she should not need to worry much about blood type.

Does the blood type diet have any real benefits? As part of the systematic review mentioned above, published in the American Journal of Clinical Nutrition, researchers reviewed 16 articles from a total of 1,415 screened references and found only one article that was even considered eligible according to researchers’ strict selection criteria. Based on their reviews, no studies showed health effects of ABO blood type diets.

Another 2013 review published in the journal PLOS One concluded, “Adherence to certain ‘Blood-Type’ diets is associated with favorable effects on some cardiometabolic risk factors, but these associations were independent of an individual’s ABO genotype, so the findings do not support the ‘Blood-Type’ diet hypothesis.”

Below are some common reasons that someone might choose to try the blood type diet, along with explanations for why the diet may or may not provide any real payoff:

1. Weight Loss?

Like most other diets, many people turn to the blood type diet in hopes of losing weight. It’s possible that following a blood type diet can aid in weight loss, but most likely this has nothing to do with one’s blood type.

More likely it’s because these dietary approaches can be restrictive and at the very least reduce junk foods. Following them also increases awareness of one’s food choices.

In most cases, weight gain is usually tied to overeating (consuming too many calories) and eating foods that promote inflammation and hormonal imbalances. Following the blood type diet means you’re going to have to make certain sacrifices.

If people were to limit the types/variety of foods they eat in general — especially if they avoid most or all processed, high-calorie foods that are not tolerated and lead to poor digestion and other symptoms — then they are likely to limit the chance of overeating calories. Depending on which blood type diet someone follows, weight loss might also result from eating more fiber and/or protein, which are both filling and capable of controlling hunger.

2. Increased Immunity Against Illnesses or Diseases?

Some claim that the blood type diet can contribute toward increased immunity and better protection against certain diseases. However, the same argument as above applies here: When processed/junk foods are removed from the diet and consumption of healthy foods like vegetables or clean proteins is increased, gut health and immunity should improve regardless of what someone’s blood type is.

The real reason that some people may experience health improvements while on the blood type diet is because they are eating more “clean” foods that help lower inflammation and provide protection against common health conditions.

3. Help Managing Headaches, Asthma, Pain and Other Conditions?

Testimonials regarding the blood type diet feature stories about people being able to overcome problems like diabetes, frequent migraines, high cholesterol or blood pressure, asthma, allergies, heartburn, arthritis, and other conditions. Again, it makes sense that these problems would improve if someone were to eliminate junk foods from his or her diet that contain added sugar, refined grains, additives, and potentially too much refined or saturated fat (depending on medical history).

Many of these complaints can be traced back to poor gut health, hormonal imbalances, intolerances or allergies, possibly stress, inactivity, and high levels of inflammation. Improving your diet and lifestyle — such as eating more plant foods, exercising and getting enough sleep/rest — can help correct these problems even without consideration for your blood type.

4. Improved Mental Health and Well-Being?

Some report having more energy and feeling more clear-headed and happier when following the blood type diet. It’s true that there’s a link between the quality of your diet and your mental health. For example, a healthy diet can help manage depression and anxiety, but this doesn’t necessarily have anything to do with blood type.

More accurately, a healthy diet is beneficial for emotional health and well-being because it helps with hormonal balance, neurotransmitter production, sleep and other important physiological processes. It’s also possible that some people feel calmer and more confident when following any diet because it helps them feel empowered, gain a sense of control over their lives and serves as a form of self-care (much like how research shows that exercising improves brain/mental health).

Precautions and Better Alternatives

What are some of the drawbacks to the blood type diet? Below are some concerns regarding why you should consider better alternatives to the blood type diet:

• Doesn’t consider food preferences.
• May be hard to adhere to for more than a couple months due to feelings of deprivation.
• Doesn’t consider your medical history and possible contraindications. Some may have pre-existing medical conditions, allergies or food intolerances that prohibit them from enjoying certain types of foods that are encouraged due to their blood types.
• May recommend unnecessary supplements.
• May be overly restrictive, leading to stress (such as when dining out or in other social situations).
• May contribute to deficiencies in certain nutrients.

Something to point out about the blood type diet is that for the most part it does not take into account someone’s personal food preferences. This can make adherence to the diet difficult, considering that after a few months it’s hard to keep eating a diet that you don’t really like.

For example, you might prefer to eat a higher proportion of carbohydrate foods (such as fruit, legumes or whole grains) and less fat or animal protein — but if your blood type determines that you should eat less carbs, you may have trouble sticking with it. Or, you may feel best if you eat a lot of protein, particularly from animal sources, but your blood type might determine that you need to follow a vegetarian plant-based diet.

The goal should be to develop a healthy, personalized way of eating that you can stick with for many years. It’s important to be realistic about your own preferences and tendencies. I recommend developing your own personalized diet using the following suggestions and tips:

• Increase your intake of fresh vegetables, which is beneficial no matter what type of diet you follow. Also include some fresh fruit, although the amount might vary depending on your medical history and goals.
• Reduce or eliminate sources of added sugar, refined grains and processed fats.
• Avoid foods that cause you any noticeable symptoms along with common allergens, including dairy, gluten, peanuts, eggs or shellfish.
• Get your protein from a mix of quality sources, which can include some plant-based proteins and also animal sources like grass-fed beef, pasture-raised eggs and poultry, wild-caught fish, and raw dairy.
• Eat more fiber from vegetables, fruits, nuts, seeds, beans, legumes and, in moderation, whole grains (if you can tolerate them).
• Include healthy fats throughout your day, such as from coconut oil, olive oil, avocado, nuts, seeds, and animal sources like eggs or meat.
• Consider limiting FODMAP carbohydrates or trying an elimination diet if you suspect that eating certain carbs is linked to your digestive problems.

Final Thoughts

• A blood type diet is one that “makes health and nutrition recommendations based on your unique genetic individuality.”
• According to followers of the blood type diet, blood type (A, B, AB or O) is said to be an important tool for understanding how someone reacts to various types of food, although there’s not strong evidence that this is true.
• Some follow the blood type diet for help with weight loss, enhancing immunity, preventing illnesses and improving well-being.
• Benefits that do occur when someone follows a blood type diet are most likely due to increasing nutrient intake, improving gut health and lowering inflammatory foods in the diet.
• Overall no evidence has shown that there is a link between blood type and having certain nutritional needs.

The post The Blood Type Diet: Are There Any Real Benefits? appeared first on Dr. Axe.

Herbal medicine is an integral part of Chinese culture and the practice of Traditional Chinese Medicine that has been used for thousands of years, and there are specific Chinese herbs used the most often. The emperor Shennong is said to have tasted 100 herbs, which allowed him to teach the Chinese people how to use them in their diets and treatment for illness.

These top Chinese herbs help the body stay in balance — nourishing the qi, or energy force that’s essential for overall health, and the jing, which is known as our essence.

Luckily, today we have access to these top Chinese herbs and gaining health naturally, using a holistic approach to healing, is essentially at our fingertips. By working to strengthen and nourish your vital organs and help your body maintain balance, even when faced with emotional and environmental influences, we can use Chinese herbs at home to stay healthy and vibrant.

What Are TCM Herbs?

Descriptions of herbal therapy using the top Chinese herbs occurs in the earliest texts of Chinese medical practice. It’s common for practitioners of Chinese medicine to prescribe herbs for physical and psychiatric symptoms.

These therapeutic herbs are known to help coordinate the natural balance of the yin and yang. This is the main principle of Traditional Chinese Medicine that has been practiced for thousands of years.

Disease in TCM is the result of interactions among different parts of the body and the environment. There’s the idea of the three treasures (qi, shen and jing):

• Qi is our life source or bodily energy. When we experience too much stress, both mentally and physically, it can affect our qi and lead to problems such as stagnant energy within organs, like the liver and kidneys.
• Shen is our spirit or mind. It’s what allows us to think and feel, and it’s responsible for our cognitive and emotional presence.
• The final treasure is jing, which is our essence that determines our physical and energetic characteristics. Just like our qi, jing can also be diminished when we undergo too much stress. To keep our essence and vitality, we need to maintain a healthy, holistic lifestyle, eat a nutritious diet and turn to Chinese herbs when we need to restore balance.

How do you know that your jing is draining and needs to be “replenished” with Chinese herbs and lifestyle changes? You may notice signs of early aging, like bags under your eyes and hair loss, and you may begin to feel tired, unable to focus and even lifeless.

Practitioners of TCM believe that when your jing is deficient, your immune system suffers, and you are more likely to get sick. We need to manage stress with practices like acupuncture and time outdoors (forest bathing), eat well, and get enough rest in order to fuel our three treasures and keep them working harmoniously.

Top 15 Chinese Herbs and Superfoods

1. Deer Antler

Deer antler is the immature tissues that surround the bone and cartilage found inside the tips of live deer antlers. It has been recorded in Chinese medical classics from 2,000 years ago and is believed to nourish the yin, invigorate the spleen, promote blood flow, strengthen the bones and muscles, and tone the kidneys.

Research shows that in TCM, deer antler is used to treat a variety of diseases, such as uterine fibroids, menstrual disorders, osteoporosis, arthritis and mastitis. It’s also used to heal chronic wounds and reduce physical fatigue.

Today, deer antler spray products are available online or in health food stores. They are commonly used as supplements in the fitness and sports industries to increase muscle mass and support recovery from injuries.

2. Cordyceps

Cordyceps are a class of ascomycetes fungus that are more commonly known as medicinal mushrooms. Practitioners believe it to be one of the top Chinese herbs because it has the power to treat kidney disorders, improve respiratory infections, promote reproductive health, stop bleeding, boost energy and soothe the lung.

This time-honored superfood, which first originated in TCM at least 5,000 years ago, is mentioned in old Chinese medical books and used by folk healers to treat over 20 different ailments, from heart disease to bronchitis.

Wild cordyceps are difficult to obtain, but scientists are now reproducing the fungus synthetically in lab settings so they can be more readily available to the public. You can easily find them in tablet, powder and capsule forms.

3. Fo-Ti

Fo-ti (or he shou wu) is one of the top Chinese herbs that’s used in TCM to support liver and kidney health, induce calmness, nourish the heart, and fight the effects of aging. It’s known as a “youth-giving tonic” that’s valued for its invigorating and adaptogenic properties.

It’s also believed to balance the yin and yang energies by treating a yin deficiency that can lead to health issues like stress, anxiety, aging and fatigue.

Researchers at China Pharmaceutical University in Nanjing found that various clinical studies provide evidence of fo-ti benefiting sleep disorders, neurodegenerative diseases and high cholesterol.

Traditionally, fo-ti root is used by itself or cured in a soup of black bean sauce, but it’s also available raw and steamed. You can also use fo-ti in supplement, powdered, tea or tincture forms.

4. Ginseng

Panax ginseng has been used as an herbal remedy in China for thousands of years. It’s one of the most valued medicinal herbs, with the name panax meaning “all healing.”

In Traditional Chinese Medicine, ginseng is valued for its ability to improve a number of pathological conditions and illnesses, like diabetes, fatigue, anorexia, palpitations, shortness of breath, insomnia, impotence and hemorrhage.

Ginseng is recommended for patients with low qi, coldness and a yang deficiency. It can help alleviate digestive conditions, improve mental activity, enhance longevity, induce calming and sedative effects, and nourish or tonify five vital organs of the body: the spleen, lung, heart, kidney and liver.

Today, you can find ginseng in dried, powdered, capsule and tablets forms, but for 5,000 years, the Chinese people have been using ginseng roots to make tea. In fact, in Chinese medicine, practitioners recommend that all adults over 40 years old drink one cup of ginseng tea every day.

5. Reishi

Reishi, or Lingzhi in Chinese, is known as the “king of mushrooms” because of its incredible list of health benefits. In TCM, reishi mushroom is commonly dried, cut into slices, boiled in hot water and steeped to make a healing soup or tea.

Practitioners of TCM use it to nourish the heart, preserve liver health, promote calmness, slow aging, and enhance vitality, strength and stamina. It’s known to symbolize well-being, longevity and divine power — nourishing our three treasures and helping us maintain our health.

Reishi is packed with antioxidants and healing compounds like polysaccharides, triterpenes and complex sugars known as beta-glucans.

Today, it’s easy to find reishi mushroom in powder, capsule and extract forms, as it has become a popular remedy for fighting health conditions naturally. It’s used to reduce inflammation, prevent heart disease, stabilize blood sugar levels, balance hormones and even work as a natural cancer treatment.

6. Rehmannia

Rehmannia, or Chinese foxglove, is an herb that’s commonly used in herbal combinations to treat a range of health concerns, such as diabetes, allergies, weakened bones and fever. In Traditional Chinese Medicine, rehmannia is believed to regulate kidney and liver function and improve blood circulation. It’s used to purify the kidneys and treat adrenal fatigue.

For patients with diabetes, rehmennia root has been proven to work as a tonic that has beneficial effects on blood glucose, neuropathy and kidney damage. There’s also evidence of rehmannia having anti-inflammatory and antioxidant effects.

It’s used by practitioners of Chinese medicine to treat skeletal diseases, like osteoporosis, as well.

7. Bone Marrow and Bone Broth

Bone broth has been used as a traditional healing food for thousands of years. A stock made from the bones and marrow of an animal, it was often consumed for its healing compounds in order to nourish the kidney, liver, lung and spleen, as well as to reduce inflammation.

In TCM, bone marrow and broth is known for its warming, calming and nourishing effects. This is why they are used to promote immune function, boost energy levels and support a healthy mood.

Bone broth is valued for its ability to strengthen qi, warm the yang and build blood.

Bone broth benefits also promote liver function, helping the liver detoxify heavy metals and other toxic exposures that can make you sick.

8. Goji Berries

Since 200 B.C., goji berries have been used in Traditional Chinese Medicine. In China, goji berries are known as “wolfberry fruit,” and they were mentioned in the oldest book of Chinese herbs in existence, “Shen Nong Ben Cao Jing.”

Practitioners of Chinese medicine view goji berries as calm and sweet. They are known to act positively on the liver and kidney because of their detoxifying properties, thereby contributing to qi and essence.

Goji berries have proven to be an excellent source of antioxidants, amino acids and 20 other trace minerals, including selenium, potassium and iron. The list of goji berry benefits is extensive and includes its ability to boost immune function, promote healthy skin, protect eye health, regulate blood sugar levels, improve mood, boost fertility, detoxify the liver and fight cancer.

In China, goji berries are commonly cooked and added to recipes like rice congee, tonic soups and dishes made with chicken, pork or vegetables. They are also used to make various teas, juices and wines.

9. Organ Meats

Organ meats, or offal, can be enormously healthy and have been valued in Traditional Chinese Medicine for more than 3,000 years. Practitioners of TCM believe that when you consume organ meats, especially liver and kidney, from animals, it supports the same organ in your own body.

They help optimize the function of your organs and promote their repair when needed.

Organ meats are some of the most nutrient-rich foods on the planet. They provide B vitamins, vitamin A, selenium and folate.

Organ meats can reduce inflammation, support the immune and cardiovascular systems, promote proper brain functioning, prevent anemia, and boost fertility.

Remember, never eat meat organs that come from animals that weren’t free-range and appropriately fed. Look for organ meats from organic, grass-fed beef, organic, pasture-raised chicken and wild venison.

10. Miso

Miso paste, which is made from fermented beans, has been used traditionally to help battle a range of health conditions, including inflammation, fatigue, gastric ulcers, high blood pressure and digestive issues. Traditionally, miso is made by combining cooked soybeans and other legumes with a bacteria called koji.

Because miso is fermented, it’s brimming with probiotics that work to balance our good and bad gut bacteria. Studies show that this helps improve digestive energy and nourish qi so the digestive system can focus on breaking down foods, absorbing nutrients and promoting immune function.

In Chinese medicine, soup made with miso paste is used to boost the immune system and treat respiratory conditions, like sinus congestion or the common cold. It’s known as a warming food that energizes the body, and sometimes, seaweed is added to the soup to help expel phlegm.

It’s easy to find miso paste or miso soup in your local grocery store, but there are a few things you should keep in mind when looking through the products. Buy miso that’s been fermented for at least 180 days, and make sure that it’s certified organic miso that’s been refrigerated.

11. Royal Jelly

Royal jelly is produced by young nurse bees and acts as a main source of food for the colony’s queen. In Traditional Chinese Medicine, royal jelly is used to fight respiratory conditions (including cough, sore throat, cold and flu), aid digestion and build endurance. It’s known to support the liver, kidneys and pancreas.

Royal jelly is also known for its protective effects on reproductive health, wound healing, neurodegenerative disorders and aging. In Chinese medicine, it’s used to normalize and regulate all body functions and nourish your jing, resulting in increased vitality and overall health.

Royal jelly is very potent, so you only need about half a teaspoon per day to obtain its many benefits. It can be eaten raw or mixed with honey to make a spread.

12. Eggs and Fish Roe

Eggs from birds and fish are commonly consumed in Chinese medicine to build jing, or your “essence.” Like your DNA, your jing determines your physical and energetic attributes.

As mentioned before, practitioners believe that your jing can leak from the body when you live a life with too much stress and anger or when you lack sleep.

Eating poultry and fish eggs is said to help preserve and even replenish your jing.

Consuming eggs helps promote your reproductive health, according to practitioners of Chinese medicine. Eggs are nutrient powerhouses, packed with important vitamins for reproduction, like vitamin B12, folate and vitamin D.

Research published in Clinical Interventions in Aging indicates that components of fish roe possess antioxidant and anti-aging activities, as it contains vitamins, proteins and unsaturated fatty acids.

13. Seaweed

Chinese people have used seaweed and marine organisms for their potent pharmacological activities for more than 3,600 years. Seaweed is widely present in the Asian diet, and observational studies show that it has a range of health benefits against chronic diseases, like cardiovascular disease, diabetes and cancer.

There are actually 171 species of medicinal seaweeds in China, but some species are particularly popular in Chinese medicine. Kelp, a type of brown algae, works as a natural anti-inflammatory agent and contains iodine, a mineral that supports thyroid and cognitive health, while protecting you from certain kinds of cancer.

Different kinds of kelps are often used in Chinese medicine, like kunbu (or kombu in Japanese), which is used by practitioners to reduce phlegm, soften hardness and cleanse heat from the body.

Sargassum is a type of brown seaweed that’s been used in Traditional Chinese Medicine for nearly 2,000 years. Research indicates that practitioners use it to treat a variety of conditions, including Hashimoto’s disease, inflammation, bacterial and viral infections, and cancer.

A 2021 study found that seaweed polysaccharides have significant neuroprotective and reparative activities, and they may even provide the next breakthrough in neurodegenerative disease treatment, according to researchers.

Foods that come from the sea, including seaweed and sea vegetables, are known to replenish your jing, increase your vital energy and support your immune system.

14. Schisandra

Schisandra berry, or wu wei zi, means “the fruit of five tastes” in Chinese because it has five distinct flavor properties: bitter, sweet, sour, salty and hot. Schisandra has been used in Traditional Chinese Medicine for thousands of years, and it’s valued for its ability to work in multiple “meridians” within the body to help restore internal balance and health.

According to TCM practitioners, schisandra helps balance the three treasures, or cornerstones within the body — the jing, shen and qi. These treasures have shown to be essential energies for sustaining human life and balance.

Schisandra is also known for its “qi-invigorating” action. This is due, at least in part, to the berry’s ability to fortify our antioxidant status and protect us from both internal and external threats.

Schisandra is available in many forms, such as a tincture, powder, extract, capsule and tea.

15. Chestnuts

Chestnuts, or Castanea, are a group of trees that produce an edible nut. We call these nuts chestnuts and enjoy them for their mildly sweet taste.

In Traditional Chinese Medicine, chestnuts are considered a warming food that nourishes the qi of the kidneys, spleen and digestive system.

Chestnuts contain antioxidants and fiber that help protect the heart and aid digestions. They are also excellent sources of manganese, vitamin C and B vitamins.

These nutrients give chestnuts the power to support bone health, improve brain function and boost the immune system.

Research also suggests that chestnut extract has a positive effect on the strain of beneficial probiotics that are found in the gastrointestinal tract. This can help improve gut health.

Chestnuts are commonly consumed after they are roasted. This promotes their warming and nourishing properties.

Related: Dong Quai — 6 Benefits of an Ancient Chinese Remedy

How to Use

You may not find all of these herbs on the menu at your local restaurant, but they can be purchased at health food or specialty stores in many forms, such as powders, teas, capsules and dried herbs.

It’s not uncommon for these ingredients to be used in special formulas made to fight or prevent prevalent issues like inflammation and weakened immune system. Mushroom powder, for example, has become increasingly popular and can be added to coffee or smoothies.

A holistic doctor or practitioner may also recommend these herbs to his or her patient as a natural therapy protocol. Along with consuming these herbs, other forms of TCM therapy include acupuncture and breathwork.

History

Using Chinese herbs has a long history in TCM. It was once customary for Chinese families to have a repertoire of household herbal formulas that were used to treat a number of medical problems and address life changes (like pregnancy and menopause) and the seasons.

Research published in the Western Journal of Medicine suggests that a typical practitioner of Chinese medicine may routinely use between 200 and 600 herbs or substances to treat his or her patients.

Oftentimes, physicians practicing TCM combine several herbs. One herb serves as the principal component, and the others work as adjunctive agents that assist the medicinal effects.

A practitioner assesses his or her patient’s signs and symptoms and then prescribes an herb or herbal combination with an overall goal to restore the person’s balance of yin and yang.

Another well-known and researched concept of TCM is the yin and yang, which are two opposing but complementary energies that must be balanced in order to achieve good health. If the body is too cold, too hot, too damp, sluggish, overwhelmed and the list goes on, Chinese herbs are used to restore balance and alleviate these symptoms.

Chinese medicine doesn’t separate the mind and body but believes, instead, that these two forces interact with each other. This is why Chinese herbs are often used to improve symptoms related to issues of both mental and physical health — or suffering from a qi deficiency.

Instead of targeting one specific symptom and possibly even masking the cause of the problem, these top Chinese herbs are meant to address the root of the issue.

For example, instead of treating depression as only a physiological issue, practitioners of Chinese medicine believe that depression has a somatic linkage that’s caused by a disruption of normal emotional activity and therefore causes excess stress and damage to the internal organs. Do you see how the emotional and physical symptoms are connected and need to be treated as a whole, interrelated issue?

Risks and Side Effects

The main concerns about the use of Chinese herbs and any herbal medicine are the potential interactions with prescribed medications and the adulteration of herbs with pharmaceuticals — meaning when herbs are mixed with other unknown ingredients that can cause side effects.

When purchasing Chinese herbs, make sure to read the ingredient label carefully. Look for the scientific names, and when available, choose organic options from a reputable company.

Read the label carefully, and follow the dosage recommendations. Whenever you use a dietary supplement or medicinal herb for the first time, it is wise to consult your health care provider beforehand.

Final Thoughts

• Practitioners of Chinese medicine use these 15 top Chinese herbs, and others, to help their patients nourish their bodies, absorb qi, which is their vital energy force, and maintain jing, which is their essence.
• Chinese herbs, along with other forms of TCM therapy like acupuncture, promote the health of our organs, relieve pain and help us sustain balance, keeping us healthy and energized.
• These top Chinese herbs for nourishing your qi and jing have been used by Chinese physicians and families for thousands of years. Luckily, they are readily available today, so everyone can take advantage of their many health benefits.

The post Top 15 Chinese Herbs & Superfoods to Boost Health appeared first on Dr. Axe.

A favorite of both bodybuilders and pro athletes alike, leucine is revered for its incredible ability to boost muscle mass and improve athletic performance. Not only that, but it can also slow muscle deterioration in older adults and help keep blood sugar under control.

Luckily, there are plenty of options for upping your intake of this essential amino acid to take advantage of its powerful effects, from both supplements and food sources. In fact, it’s found in many of the foods that you probably already eat on a daily basis.

So what is leucine, and should you consider adding it into your regimen? Keep reading for what you need to know about this branched-chain amino acid and how it can affect your health.

What Is Leucine?

Leucine is an essential amino acid that is integral to the synthesis of muscle. The leucine structure contains an alpha-amino group, an alpha-carboxylic acid group and a side chain isobutyl group, making it a branched-chain amino acid.

Branched-chain amino acids cannot be produced by the body and need to be obtained from food sources. These amino acids are broken down in the muscles instead of the liver, helping enhance energy production and muscle synthesis during exercise.

However, leucine is often considered preferable to other branched-chain amino acids because it’s broken down and absorbed more rapidly, allowing it to be used more readily than other types, such as isoleucine and valine.

The leucine amino acid can also be broken down directly into acetyl-CoA, making it one of the most important ketogenic amino acids in the body. While most other amino acids are converted into glucose, the acetyl-CoA formed from leucine can be used to make ketone bodies.

It is found naturally in many food sources and also commonly taken in supplement form for its muscle-boosting benefits. Other purported benefits include enhanced fat loss, improved muscle recovery, better physical performance, decreased muscle loss and better blood sugar control.

Benefits

1. Builds Muscle

L-leucine is a popular supplement among bodybuilders and athletes due to its powerful effects on muscle gaining. As one of the key amino acids involved in muscle synthesis, it may help trigger muscle building to optimize your workout.

However, research has turned up mixed results on the potential effects of this amino acid. One long-term study out of France, for example, found that leucine was much more effective in promoting muscle growth and enhancing performance when it was combined with other amino acids rather than consumed alone.

Including a good variety of protein foods in your diet can help maximize the effects of leucine by providing a wide array of amino acids and essential nutrients to fuel muscle growth.

2. Prevents Muscle Loss

As you get older, there are a lot of changes that happen in your body. Sarcopenia, the gradual deterioration of skeletal muscles, is one of the most notable effects of advanced age. This condition can cause weakness and decreased stamina, leading to a decline in physical activity.

Leucine is believed to help slow muscle deterioration to decrease the effects of aging. One study conducted at the University of Texas Medical Branch’s Department of Internal Medicine and published in Clinical Nutrition showed that it helped improve muscle synthesis in older adults consuming the recommended amount of protein per meal. (4)

Another human model, conducted in France and referenced above, had similar findings, reporting that leucine supplementation was also able to limit weight loss caused by malnutrition in elderly participants.

3. Improves Performance

In addition to using leucine for bodybuilding, both professional and novice athletes alike often turn to this essential amino acid looking to bump up their physical performance to the next level.

One study conducted at the Institute of Sport and Exercise Science at James Cook University in Australia and published in the European Journal of Applied Physiology reported that taking leucine supplementation for six weeks significantly improved both endurance and upper-body power in competitive canoeists. Similarly, another study published in the European Journal of Clinical Nutrition in 2016 showed that leucine supplementation enhanced lean tissue mass and improved functional performance in older adults.

4. Aids in Fat Loss

If you’re looking to build muscle and simultaneously shed some extra body fat, leucine may be just what you need. In fact, several studies have found that it can have some powerful effects when it comes to fat loss.

An animal model out of the University of São Paulo’s Department of Food Science and Experimental Nutrition in Brazil showed that supplementing rats with a low dose of leucine for a six-week period resulted in increased fat loss compared to a control group. According to a 2015 review in Nutrients, this amino acid has also been shown to decrease fat accumulation during aging and prevent the development of diet-related obesity.

5. Promotes Muscle Recovery

Cramps and sore muscles are pesky problems that many people face after hitting the gym. Following an especially intense workout, these muscle aches can sometimes even be enough to keep you from the gym a few days, completely throwing off your schedule and delaying your fitness goals.

Studies have found some promising results on the potential role of leucine in muscle recovery. A review from the Department of Food Science and Human Nutrition at the University of Illinois reported that consuming leucine right after working out can help stimulate muscle recovery and muscle protein synthesis.

Another study conducted at the School of Sport and Exercise and the Institute of Food, Nutrition and Human Health at Massey University in New Zealand demonstrated that supplementation with this amino acid improved recovery and enhanced high-intensity endurance performance in male cyclists after training on consecutive days.

6. Stabilizes Blood Sugar

Hyperglycemia, or high blood sugar, can wreak havoc on your health. In the short term, high blood sugar can cause symptoms like fatigue, unintentional weight loss and increased thirst. Left unchecked for even longer, high blood sugar can have even more serious consequences, including nerve damage, kidney problems and a higher risk of skin infections.

Some research suggests that leucine may be able to help maintain normal blood sugar levels. A human study out of the VA Medical Center’s Endocrine, Metabolism and Nutrition Section in Minneapolis and published in Metabolism showed that leucine taken alongside glucose helped stimulate insulin secretion and decrease blood sugar levels in participants.

A 2014 in vitro study out of China also showed that leucine was able to facilitate insulin signaling and glucose uptake to help keep blood sugar levels in check.

Foods

In addition to taking a leucine supplement, there are plenty of foods high in leucine that can help you get in your daily dose as well. It’s found in a variety of protein sources, such as meat, cheese and plant-based protein foods.

Here are a few of the top food sources of leucine that you may want to consider adding to your diet to increase your intake of leucine:

1. Eggs
2. Spirulina
3. Elk meat
4. Chicken
5. Oats
6. Tuna fish
7. Grass-fed beef
8. Lentils
9. Turkey breast
10. Cottage cheese
11. Sesame seeds
12. Venison
13. Peanuts
14. Wheat germ
15. Hemp seeds

Leucine vs. Lysine

There are plenty of similarities between leucine and lysine in terms of structure, function and the way that your body uses these important amino acids.

Like leucine, lysine is also considered an essential amino acid, meaning that you must obtain it through the diet as your body is unable to synthesize it on its own. It’s also considered a ketogenic amino acid, as it’s broken down directly into acetyl-CoA, the molecule used to produce ketone bodies.

While L-leucine is primarily used for its muscle-building properties, lysine has been associated with a wider spectrum of potential L-lysine benefits. It’s frequently used to help prevent herpes outbreaks, reduce anxiety, support gut health, and decrease the risk of diabetes symptoms and complications.

Lysine is found in many of the same food sources as leucine. Foods like grass-fed beef, turkey, chicken, tuna, pumpkin seeds, eggs and white beans, in particular, contain a concentrated amount of lysine, but it’s also available in supplement form and can be found in powders, capsules and creams.

Dosage and Uses

L-leucine is often used by athletes looking to increase muscle mass, enhance recovery, and improve endurance and strength. It’s also used to slow the natural breakdown of muscles that comes with advanced age.

Available in both capsule and powder form, it’s generally used in doses between 2,000–5,000 milligrams per day for maximum effectiveness and is typically taken alone or alongside low-protein meals. As always, it’s best to start at a lower dosage and work your way up slowly in order to assess your tolerance.

One of the most common complaints with leucine supplements is that leucine powder has an especially bitter, unpleasant taste. Masking the taste with natural sweeteners is one strategy often used to hide the intense flavor. You can also try blending it with drink mixes or adding it to a healthy smoothie to increase the palatability as well.

Capsules are also available as an easy alternative to get in your daily serving, flavor-free.

Recipes

Looking for some simple and delicious ways to bump up your leucine intake? Head over to the kitchen, and give these easy leucine-rich recipes a try:

• Tuna Salad
• Super Green Spirulina Smoothie
• Baked Eggs and Spinach
• Thai Chicken Buddha Bowl
• Turkey Stir Fry

History

Leucine was first discovered and isolated from cheese by a French chemist named Joseph Louis Proust in 1818. Just a year later, it was officially named and isolated from muscle fibers in its pure form by chemist and pharmacist Henri Braconnot.

The three branched-chain amino acids, including leucine along with isoleucine and valine, are among the nine essential amino acids that your body needs and account for about 35 percent of all essential amino acids found in muscle proteins.

In recent years, the importance of essential amino acids has come to light as more research continues to emerge. In 2002, the U.S. Institute of Medicine set the first official guidelines, recommending that adults should get at least 42 mg/kg body weight of leucine each day.

Today, branched-chain amino acids are widely used in the treatment of a range of conditions. Preliminary research suggests that certain branched-chain amino acids may have therapeutic effects for trauma and burn victims, as well as conditions like hepatic encephalopathy.

Risks, Side Effects and Interactions

Consuming the leucine found in foods is safe with minimal risk of side effects. Taking a leucine supplement, on the other hand, can increase the risk of leucine side effects, like chronic fatigue and impaired coordination.

It may interfere with the production of niacin from L-tryptophan and can aggravate symptoms of pellagra in those with a niacin deficiency. It also can reduce the release of serotonin, an important neurotransmitter involved in the regulation of mood and anxiety, as research out of the University of Pittsburgh School of Medicine’s Department of Psychiatry at the Western Psychiatric Institute and Clinic and published in the Journal of Nutrition shows.

High doses of leucine can also be toxic and cause increased levels of ammonia in the blood. Although there is no official upper tolerable intake level set for leucine, some studies suggest that intake should be limited to less than 500 mg/kg of body weight to minimize the risk of side effects.

For those with a condition called maple syrup urine disease (MSUD), intake of leucine and other branched-chain amino acids must be carefully monitored. This genetic condition, typically presenting in infants, is caused by the lack of an important enzyme used to break down branched-chain amino acids.

This can lead to a buildup of compounds like leucine and keto acids in the blood, causing symptoms, such as lethargy, weight loss, irritability and even neurological damage. Individuals with this condition should be followed closely by a doctor and dietitian to determine the best course of treatment.

Research is limited on the effects of leucine in women who are pregnant and breastfeeding, so it’s best to talk with your doctor before starting supplementation. Additionally, if you experience any persistent adverse side effects while taking leucine supplements, be sure to consult with a qualified health care professional.

Final Thoughts

• Leucine is one of three branched-chain amino acids. It’s also considered an essential amino acid, meaning that your body is unable to synthesize it, so it must be obtained through food sources.
• It’s been shown to promote and preserve muscle mass, improve athletic performance, increase fat loss, stabilize blood sugar levels, and support muscle recovery.
• It can be taken in supplement form or consumed through protein foods like meat, seafood, poultry, eggs, dairy, nuts and seeds.
• While this amino acid found in foods can be safely consumed by most, high doses from supplements can cause side effects and toxicity.
• For best results, enjoy a variety of leucine-rich foods in combination with a nutritious and well-rounded diet to take advantage of the multitude of benefits this essential amino acid can provide.

The post Leucine: The Muscle-Building Amino Acid Your Body Needs appeared first on Dr. Axe.

When it comes to healthy cooking oils, it may seem like there are endless options to choose from. Navigating the cooking aisle can be a daunting task on its own, and selecting which cooking oil is the best fit when it comes to your recipe can make it even more challenging. With so many factors to consider — from smoke point to flavor to nutritional content and beyond — even looking at a complete cooking oils list can be incredibly overwhelming.

So what is the healthiest oil to cook with, and which ones should you nix from your kitchen cabinet altogether? Let’s find out.

What to Look For

There are tons of different types of cooking oil out there, each of which brings a distinct flavor and unique set of health benefits to the table. However, not all cooking oils are created equal, and there are many types of cooking oil and benefits that you may want to consider next time you hit the grocery store.

First of all, it’s important to keep cooking oil smoke points in mind based on which type of cooking method you’re planning to use. Cooking oils with low smoke points can oxidize and break down under high heat, leading to the formation of harmful, disease-causing free radicals. Therefore, when your recipe calls for frying, sautéing or roasting, it’s best to select a cooking oil with a high smoke point.

Meanwhile, healthy cooking oils with low smoke points can be used to top off cooked dishes or amp up the flavor of dips, spreads and dressings instead.

Certain cooking oils also have distinct flavors, which can alter the taste of the final product. Walnut oil, for example, can supply a bit of nuttiness to dishes while sesame oil has an intense flavor that is well-suited for Asian cuisines.

Top 8 Healthy Cooking Oils

1. Avocado Oil

• Reason: Avocado oil is great because it’s high in heart-healthy monounsaturated fats and has one of the highest smoke points of all cooking oils, making it one of the most versatile and easy to use.
• Smoke Point: 520 degrees Fahrenheit
• Benefits: Avocado oil is loaded with oleic acid, a type of monounsaturated fatty acid that is incredibly healthy, and also contains lutein, a type of antioxidant that can help preserve vision and eye health. Not only that, but other promising research suggests that compounds extracted from avocado could reduce joint pain and stiffness in those with osteoarthritis.
• Best Ways to Use: You can use avocado oil for cooking or baking in just about any recipe, thanks to its high smoke point and mild flavor. Plus, it can also be drizzled over salads, smoothies, dips and spreads to bump up the content of heart-healthy fats.

2. Ghee

• Reason: The milk solids and water in this form of clarified butter have been removed, creating a final product that contains a higher concentration of fat than regular butter. It’s high in saturated fat, has a high smoke point, and can be used in a variety of dishes and recipes.
• Smoke Point: 485 degrees Fahrenheit
• Benefits: Compared to other cooking oils, such as soybean oil, heating ghee has been shown to produce lower amounts of toxic, carcinogenic compounds, such as acrylamide. In animal models, it’s also been shown to increase levels of “good” HDL cholesterol and protect against the formation of breast cancer cells.
• Best Ways to Use: Ghee works well when sautéing veggies or spread over grains, meats or baked goods. Alternatively, simply swap ghee in place of butter in any cooking or baking recipe for an extra boost of benefits.

3. Coconut Oil

• Reason: Coconut oil is a great source of medium-chain triglycerides (MCTs), which are a type of saturated fatty acid that are jam-packed with health benefits and medicinal properties.
• Smoke Point: 350 degrees Fahrenheit
• Benefits: The MCTs found in coconut oil are metabolized differently than other types of fat and are sent directly to the liver, where they can be used as fuel or converted into ketones. The MCTs in coconut oil have been shown to enhance metabolism, decrease food intake and even boost brain function.
• Best Ways to Use: There are plenty of ways to use coconut oil for cooking, and it can easily be substituted for other oils or butters using a 1:1 ratio in most recipes. You can also add a scoop to your morning coffee or smoothie, drizzle it over air-popped popcorn, or even add it into your natural skin care routine as a dual-purpose lip balm, moisturizer and makeup remover.

4. Grapeseed Oil

• Reason: Grapeseed oil doubles as a good source of both polyunsaturated fats and vitamin E.
• Smoke Point: 420 degrees Fahrenheit
• Benefits: Grapeseed oil is high in vitamin E, an essential nutrient when it comes to skin health, immune function and the prevention of oxidative damage to the cells. In fact, a single tablespoon of grapeseed oil manages to pack in about 19 percent of the daily recommended value, making it a great way to help meet your daily needs.
• Best Ways to Use: Grapeseed oil should not be used in high-heat cooking because it’s high in polyunsaturated fats, which can react with oxygen to form harmful free radicals. Instead of using grapeseed oil for cooking at high temperatures, try mixing it with salad dressings, dips or baked goods to maximize the health benefits.

5. Extra Virgin Olive Oil

• Reason: Often considered the healthiest and best oil to cook with, olive oil is brimming with antioxidants and heart-healthy monounsaturated fats that make it a staple in any nutritious diet.
• Smoke Point: 405 degrees Fahrenheit
• Benefits: Studies show that adding olive oil to the diet can reduce inflammation, improve blood sugar levels and decrease several heart disease risk factors. Be sure to select extra virgin olive oil whenever possible as the best olive oil for cooking, and check the ingredients label carefully to ensure you’re getting the real deal.
• Best Ways to Use: Use olive oil drizzled over prepared meals, such as cooked vegetables, grain dishes or salads.

6. Walnut Oil

• Reason: High in omega-3 fatty acids and a wealth of powerful, health-promoting properties, walnut oil can bring a delicious, nutty flavor to your favorite recipes.
• Smoke Point: 320 degrees Fahrenheit
• Benefits: Walnut oil is rich in alpha-linolenic acid, a type of omega-3 fatty acid that can improve heart health and decrease inflammation. Omega-3 fatty acids from foods like walnut oil can also promote brain function and aid in proper growth and development.
• Best Ways to Use: Take advantage of the unique flavor of walnut oil by drizzling it over grilled fruits, veggies, potatoes or poultry dishes. You can also toss it over pasta or brush it over cooked meat or seafood dishes.

7. Sesame Oil

• Reason: Extracted from the super nutritious sesame seed, sesame oil is full of flavor and loaded with a good mix of both mono- and polyunsaturated fatty acids.
• Smoke Point: 410 degrees Fahrenheit
• Benefits: Not only does sesame oil have anti-inflammatory and antioxidant effects, but it may also help decrease levels of “bad” LDL cholesterol to keep arteries clear and reduce the risk of heart disease. It may also help relieve constipation and ease the passage of stool from the body.
• Best Ways to Use: When it comes to sesame oil for cooking, you should use it as a finishing oil and sprinkle over finished dishes for a burst of added flavor. It can be used in a variety of different recipes but works especially well with meat, poultry, noodle and rice dishes.

8. Red Palm Oil

• Reason: Thanks to its heat stability and high smoke point, red palm oil is definitely a contender for the healthiest oil to cook with. Not only is it high in antioxidants, but it’s also a great source of beta-carotene and can help boost vitamin A status.
• Smoke Point: 450 degrees Fahrenheit
• Benefits: Studies show that palm oil can simultaneously cut cholesterol levels and reduce high triglycerides to help keep your heart working efficiently. Animal models have also found that the compounds within red palm oil can improve cognitive function and enhance skin health.
• Best Ways to Use: Because of the many ethical and environmental concerns regarding palm oil, be sure to only select products that are RSPO-certified. Since it’s highly stable and has a high smoke point, you can easily use palm oil for baking, frying and roasting as a substitute for cooking oil.

Oils to Avoid, Especially When Cooking

With so many types of cooking oil out there, it can be difficult to differentiate between unhealthy and healthy cooking oils.

Avoid highly refined, heavily processed vegetable oils, such as corn oil, canola oil, soybean oil and safflower oil, which are often used in greasy foods. Not only are they often high in inflammatory omega-6 fatty acids yet lacking in heart-healthy omega-3s, but many are often derived from genetically modified crops that can be harmful to your health. Because they also undergo extensive processing, they may be more susceptible to oxidation and breakdown, which could lead to the build-up of disease-causing free radicals.

Peanut oil is another one that has pros and cons, so it should only be used in moderation, if at all.

Additionally, steer clear of cooking oil brands that use hydrogenated fats, such as margarine or vegetable shortening. These ingredients are high in trans fats, which can amp up the risk of heart disease and other health issues.

Finally, take care when cooking with essential oils. Although certain essential oils can be used as healthy cooking oils in food preparation, they tend to be very fragile, meaning they can oxidize quickly under high heat.

Only use these cooking oils on finished dishes to retain the beneficial properties and fight free radical formation, and remember that not all essential oils can be used internally.

Final Thoughts

• What is the healthiest cooking oil, and which ones should be staples in your kitchen pantry? Selecting the best cooking oil depends on which method of cooking you’re using as well as what recipe you’re making.
• Healthy cooking oils like avocado oil, ghee, coconut oil, grapeseed oil, olive oil, walnut oil, sesame oil and red palm oil each boast a unique set of health benefits and can be used in different ways.
• Meanwhile, highly processed vegetable oils and hydrogenated fats should be avoided at all costs in the kitchen to minimize the potential adverse effects on health.
• Ideally, use a good mix of all of these healthy cooking oils to enjoy the potential benefits that each has to offer and add a bit of variety to your diet.

The post Top 8 Healthy Cooking Oils (Plus, the Ones to Avoid Entirely) appeared first on Dr. Axe.

These days, what qualifies as a healthy cooking oil is pretty confusing. For instance, “vegetable oils” — such as corn oil, canola oil and sunflower oil— seem like they would be health-promoting considering they’re derived from “vegetables,” but this isn’t necessarily the case.

Corn oil is one type of vegetable oil that you’ll find in food products like:

• salad dressings
• shortenings
• margarines
• spreads
• sauces
• baked products like donuts and cake

Is corn oil healthy, or is corn oil bad for you? As you can tell from the list of foods above, corn oil makes its way into many processed and packaged foods that are lacking nutritional value.

On the other hand, corn oil has a high smoke point and does contain some vitamin E.

Let’s find out more below regarding the pros and cons of using this oil, plus other healthy fats to emphasize in your diet instead.

What Is Corn Oil?

Corn oil is derived from the germ of corn, meaning the part of corn that is capable of germinating and growing into more corn.

It’s considered a “refined oil” because it goes through a lengthy process before being sold in stores to customers. To make corn oil, fat must be removed from corn kernels using methods such as pressing, hexane extraction, deodorization and winterization in order to improve the taste, smell and appearance.

Most available corn oil has a neutral taste and high smoke point, which is why it’s often used to fry foods at high temperatures and moisten packaged foods. In addition to being used to fry, it can be baked with, grilled with, or used in sautés and stir-fries.

Is corn oil the same as vegetable oil?

Corn oil is one type of vegetable oil, but it isn’t the only type and these two terms don’t necessarily mean the same thing.

The category of vegetable oils includes oils made from diverse plant species. Oils that fall into this category can include:

• corn
• olive
• canola
• grapeseed
• peanut
• safflower
• avocado
• sesame
• sunflower
• coconut oil
• others

Some of these are healthier choices than others due to their chemical compositions and how easily they become rancid once heated.

When you shop for cooking oils in stores you may see oil labeled as “vegetable oil.” This is usually a blend of several oils, including canola, corn and soybean oil.

Corn oil is also a key ingredient in some margarines (which are considered unhealthy).

Nutrition

All cooking oils contain roughly the same amount of calories and grams of fat, protein, sugar and carbohydrates. (They are virtually free of everything except for fat.)

Does corn oil have nutritional value? While corn itself does contain some nutrients, such as fiber and vitamin C, corn oil is mostly pure fat and does not provide a significant amount of fiber, protein, antioxidants or minerals.

Some oils, such as olive oil, grapeseed oil and corn oil, do provide some antioxidants and vitamins, including vitamin E. However, generally speaking corn oil is mostly a source of fat, including monounsaturated fat and polyunsaturated fatty acids.

According to the U.S. Department of Agriculture, one tablespoon of corn oil contains approximately:

• 122 calories
• 14 grams fat (about 2 grams saturated fat)
• 2 milligrams vitamin E (13% DV)

Potential Benefits

1. Contains Polyunsaturated and Monounsaturated Fats

In terms of its fatty acid composition, corn oil is very high in polyunsaturated fats, especially the type called linoleic acid. Corn oil is about 30%–60% linoleic acid.

Linoleic acid can be beneficial when consumed in small amounts and when it’s obtained in a healthy ratio to other types of fats.

Once eaten, linoleic acid is converted to gamma-linolenic acid (GLA), which studies suggest offers health perks such as helping reduce inflammation and keep cholesterol levels within a healthy range. GLA may also help decrease the risk for developing dangerous blood clots due to its lowering effects on platelet aggregation and may offer some protection against insulin resistance.

Aside from linoleic acid, corn oil also contain some oleic acid and palmitic acid.

2. Provides Phytosterols

Corn oil contains some phytosterols, which are plant-based compounds that can help reduce LDL “bad” cholesterol by blocking its absorption and support healthy levels of total cholesterol.

There’s evidence suggesting that higher intake of phytosterols may lower the risk for developing heart disease, although the connection between different cooking oils and heart disease remains controversial. Phytosterols also have some other health-promoting effects, such as anti-inflammatory, immunomodulatory and anticancer effects.

Studies have found that rice bran oil, corn oil and grapeseed contain some of the highest phytosterols content among all vegetable oils.

3. Contains Vitamin E

Corn oil contains a good amount of vitamin E, with about 13% of your daily needs in one tablespoon.

Vitamin E is an important antioxidant that research indicates can help protect from free radical damage. It plays a role in supporting immune function, eye health, skin health, cardiovascular function, as well as other important bodily functions.

4. Has a High Smoke Point

Corn oil has a high smoke point of approximately 450 degrees Fahrenheit, which means it’s a better choice for cooking at high temperatures compared to some other oils and fats.

The smoke point of an oil or cooking fat refers to its burning point or the temperature at which the fat begins to oxidize, changing its chemical structure in a negative way.

While vegetable oils that are high in polyunsaturated fats are not typically the best choices for cooking methods such as frying or grilling because they’re known to oxidize easily, corn oil is an exception (as is avocado oil, which has an even higher smoke point of about 520 F).

For comparison sake, butter and coconut oil have smoke points of about 350 F, and olive oil has one of about 410 F. Other refined vegetable oils like sunflower, palm and safflower oil also have smoke points around 450 F.

Risks and Side Effects

Why is corn oil bad for you? The main problem with corn oil and similar vegetable oils is that they are high in omega-6 fatty acids.

While a healthy diet does include some omega-6 fats, which are a type of polyunsaturated fat, many people consume too many of these fats since they are highly prevalent in processed foods (things like salad dressings, frozen foods, baked goods, etc.).

An imbalance of omega-6 and omega-3 fatty acids in one’s diet, meaning too many omega-6s and not enough omega-3s, can contribute to problems related to inflammation. There’s evidence that over-consumption of omega-6s can raise one’s risk for metabolic syndrome, obesity, cardiovascular disease, certain cognitive disorders and even certain types of cancer.

Corn oil has an omega-6 to omega-3 fat ratio of 46:1. Ideally, research suggests it’s healthiest to consume a ratio of omega-6 to omega-3 of about 4:1.

For the most health benefits, include a variety of fats in your diet, such as oily fish like salmon, nuts, seeds, unrefined cooking oils and avocado, but not to overdo vegetable oils, which provide very high amounts of omega-6s and nearly no omega-3s.

How to Use It (Plus Healthier Substitutes)

If you do choose to use corn oil when cooking at home, ideally purchase organic, GMO-free corn oil. Store it away from heat and light to help kee it from oxidizing and becoming rancid.

Here are cooking methods that corn oil works well for:

1. Frying — Because of its high smoke point, it can be used to flash fry foods, such as proteins or veggies. While deep fried foods shouldn’t be included in healthy diet very often, it’s also used for this purpose.
2. Grilling — Corn oil can be used to coat foods that are being barbecued or grilled, such as fish, meat or vegetables.
3. Baking — It makes a good addition to baked goods because it keeps them moist and prevents sticking to the pan, but it doesn’t change the flavor or smell. You’ll sometimes find this oil in cupcakes, doughnuts, cakes and and muffins.
4. Sautéing or stir-frying — A small amount of corn oil can be added to the pan when stir-frying things like vegetables.

Which is better: corn oil or vegetable oil?

As mentioned above, it’s hard to answer this question without knowing which specific vegetable oil you’re referring to. Corn oil has many things in common with other popular vegetable oils like canola, sunflower and soybean oil, so you can think of them as mostly similar in terms of their pros and cons. (For example, they contain lots of omega-6 polyunsaturated fats.)

Is corn oil better for you than olive oil?

Overall, olive oil is considered by most experts to be a healthier choice.

Olive oil is unique in that it contains a lot of monounsaturated fats and provides health benefits like antioxidants and oleic acid. That said, corn oil shares some of the benefits of olive oil, such as supporting healthy cholesterol, because it also contains some healthy fatty acids.

Extra virgin olive oil is the least refined/processed type, which is made without chemical solvents like many other veggie oils. It doesn’t have a very high smoke point, however, so it should be used to drizzle over food or with low-heat cooking.

Conclusion

• Is corn oil healthy, or is corn oil bad for you? This oil has both advantaged and downsides. It’s high in polyunsaturated fats (PUFAs) and contains some vitamin E and phytosterols — however too many PUFAs in your diet can be problematic.
• Which is better: corn oil or vegetable oil? Some use this term interchangeably, but vegetable oil can refer to many different types of refined oils. In general, olive oil and avocado oil are thought to be the healthiest overall, while kinds like corn, safflower and sunflower oil are less healthy.
• One advantage of corn oil is that it has a high smoke point, which means you can use it to roast, grill, fry or bake. In moderation, use it instead of fats like butter or olive oil since it retains its chemical structure better when heated to high temps.

The post Is Corn Oil Healthy? Potential Benefits vs. Risks (Plus Healthy Substitutes) appeared first on Dr. Axe.

Pea protein powder is becoming a fast favorite for gym-goers and health-conscious people alike. Not only is it gluten- and dairy-free, but it’s been proven to be spectacular for your kidneys, heart and waistline too!

Although you can typically get enough protein each day by following a well-balanced and nutritious diet, real life often has a tendency to get in the way, and preparing a healthy meal rich in plant-based protein foods can be a bit of a hassle at times. That’s why smoothies with protein powder can be a great option, augmenting protein intake with minimal prep time.

Another great reason to use protein powder is that consuming it within 30 minutes of working out has been shown to help speed up muscle growth and recovery to optimize your workout and get faster results. Preparing and eating a full meal is not only difficult directly after working out — it can often make you feel nauseous and heavy. A light smoothie packed with great proteins, on the other hand, is a quick and easy alternative to help bump up your protein intake.

Rotating the types of protein powders that you use is a great strategy to make sure your body consistently benefits from each one as much as possible. Ready to learn more? Let’s explore why pea protein should be a part of that rotation.

What Is Pea Protein?

Protein powder is available in several forms, most commonly as whey protein, brown rice protein powder and soy. Whey and brown rice protein have some incredible benefits, and both are very useful in their own right.

Although pea protein powder isn’t currently in the top three, experts predict that it will begin drastically increasing in popularity over the next few years given the huge surge in health-conscious consumers and the continued push toward following a more plant-based and sustainable diet.

The rising popularity of this pea supplement should come as no surprise considering the amazing makeup of this veggie protein powder. Pea protein powder is among the most hypoallergenic of all protein powders, as it contains no gluten, soy or dairy. It’s also easy on the tummy and doesn’t cause bloating, a common side effect of many other protein powders.

So how is pea protein made? It’s produced by grinding the peas into a powder and then removing the starch and fiber to leave a highly concentrated pea protein isolate that’s perfect for adding to smoothies, baked goods or desserts to quickly boost protein intake.

Whether you are allergic or sensitive to gluten or dairy or are simply looking for a healthy, plant-based vegan protein powder, pea protein is one of the best protein supplement options available.

Health Benefits

The nutrition profile of pea protein is what contributes to its potential health benefits for weight loss, heart health and more.

1. Aids in Weight Loss

As with all good protein powders, pea protein can be a handy tool in your arsenal of weight loss weapons. Particularly if you’re looking to lose weight fast, introducing protein in your diet is one of the best ways to do it.

In fact, a 2020 study indicates that consuming a high-protein breakfast containing pea protein helps increase energy expenditure and fat oxidation.

It’s common for people trying to lose weight to neglect protein intake, which can stall and slow weight loss in the long run. However, getting between 0.8–1.0 gram of protein per kilogram of body weight each day helps you build muscle and burn fat faster. If you weigh 140 pounds — which is about 64 kilograms — for example, you should take in about 51–64 grams of protein each day.

Another way that protein benefits weight loss is due to its ability to lower levels of ghrelin, the hormone responsible for stimulating feelings of hunger. Pea protein can delay the emptying of your stomach and reduce the secretion of ghrelin to curb cravings and decrease appetite.

In fact, research shows that pea protein matches dairy-based proteins in its ability to help you feel fuller for longer!

2. Supports Heart Health

Not only is pea protein good for your waistline, but it’s also proven to support a healthy heart. In 2011, one animal model out of Canada reported that pea protein lowers high blood pressure. Impressively enough, the rats in the study showed a significant drop in both systolic and diastolic blood pressure over the course of just eight weeks.

In another study published in the American Journal of Epidemiology, researchers found that intake over time of plant-based proteins, rather than animal-based proteins, was associated with a lower risk of coronary heart disease (CHD).

If you are at any sort of risk for heart problems, the best thing you can do is to eat foods that reduce inflammation, such as peas and other plant-based ingredients. Inflammation is the cause of almost every major heart disease, and CHD is not excluded from that list.

3. May Promote Kidney Function

Research published in the Journal of Agricultural and Food Chemistry suggests that pea protein could help delay or prevent the onset of kidney damage in those with high blood pressure.

It could also help those with kidney disease live longer by stabilizing blood pressure levels and can increase urine function to help the body rid itself of toxins and waste more efficiently. In this study, it was only when the protein in peas was extracted and activated with special enzymes that the pea protein became especially beneficial for kidney health.

4. Increases Muscle Thickness

A common misconception about vegetable-based natural protein powder supplements is that they don’t have the same effect on muscle growth and muscle recovery after workouts as dairy-based whey protein. However, that couldn’t be further from the truth.

In fact, a 2015 study published in the Journal of the International Society of Sports Nutrition proved that pea protein was just as effective as dairy-based proteins at increasing muscle thickness after resistance training.

Research suggests that the muscle-boosting benefits of protein may be due to the high quantities of L-arginine in pea protein, which is found in higher concentrations than in other protein products.

Arginine — and L-arginine — is an important amino acid that helps you to build muscle. This is because it stimulates the secretion of human growth hormone, a type of hormone involved in the regulation of growth, metabolism and muscle mass.

5. Balances Blood Sugar Levels

High blood sugar can impact many aspects of health and can cause a range of diabetes symptoms, such as fatigue, increased thirst, slow wound healing and unintentional weight loss.

Some research shows that all-natural protein powder supplements like pea protein could be beneficial when it comes to maintaining normal blood sugar levels. For instance, a study conducted by the University of Toronto’s Department of Nutritional Sciences tested the effects of pea protein on food intake, blood sugar levels and appetite in healthy young men.

While the addition of pea protein didn’t change food intake or appetite, the blood sugar levels of subjects stayed lower than they normally would. This suggests pea protein can be considered a beneficial ingredient and can help improve glycemic control when paired with other foods.

6. Enhances Physical Performance

We know that whey protein is one of the most popular powders among athletes and those trying to improve endurance. A study published in Sports found that ingestion of pea protein and whey protein produces similar outcomes in workout performance and strength following eight weeks of high-intensity functional training.

This shows that pea protein is a useful plant-based source of protein for athletes who are looking to improve performance and endurance during workouts.

7. Good Source of Iron

Approximately one scoop of pea protein powder has 45 percent of your daily recommended dose of iron. Iron is important for the health of your brain and immune system, and research shows that it participates in a wide variety of metabolic processes.

It helps support a positive mood by working to balance neurotransmitters like serotonin and dopamine. Iron is also critical for supporting development and growth, and it’s needed for a healthy pregnancy.

Nutrition Facts

One of the things that people often consider when shopping for protein supplements is whether or not they are considered complete protein sources. The complete protein definition includes any food or supplement that contains all nine of the essential amino acids, which are the types of amino acids that your body is unable to produce and must obtain from food sources.

Because of the varied types of soy and the confusion often surrounding protein powders, there tends to be a lot of different opinions about the assortment of amino acids in different types of proteins and what is necessary. Many people think that soy is the only vegetable-based protein with a complete amino acid profile, but that’s not the case.

Hemp protein powder is also considered a complete protein, while brown rice protein also sports a complete load of amino acids but is a bit low in lysine in comparison to whey protein or casein protein.

Pea protein has a nearly complete profile, although there are a couple of nonessential and conditional amino acids missing. That’s one big reason it’s important to switch it up when it comes to protein powders and include a good variety in your routine.

And remember — it’s OK to use a protein powder that doesn’t have every single amino acid. If you eat organic superfoods as a daily part of your routine, you should consume a full load of amino acids like glutamine and complete protein foods every day through your diet anyway.

One great reason to consider pea protein in your typical rotation is that it contains about five more grams of protein per serving than whey protein, so it really can be great for building muscle, burning fat and boosting heart health.

Plus, take a look at the peas nutrition facts, and it’s easy to see why pea protein powder is so nutritious. (Pea milk is also loaded with nutrition.) Each serving of pea nutrition packs in a low amount of peas calories but is high in protein and fiber as well as several important micronutrients.

A single scoop of pea protein powder, which is about 27 grams, contains approximately:

• 99 calories
• 2 grams carbohydrate
• 0 grams sugar
• 1 gram fiber
• 1.5 grams fat
• 21 grams protein
• 6.3 milligrams iron (35 percent DV)
• 260 milligrams sodium (11 percent DV)

Risks and Side Effects

Protein powder can be an easy and convenient way to boost your protein intake when you’re running short on time or need a bit of help meeting your daily needs. Keep in mind, though, that protein powder shouldn’t completely replace protein intake from food sources.

Protein foods like meat, fish, poultry, eggs and legumes are high in protein but also contain a wealth of other important nutrients that your body needs.

Pea protein is safe for most people and can be consumed with minimal risk of side effects. However, consuming protein in high amounts could cause several pea protein side effects.

In fact, research indicates that overdoing it on the protein could cause issues like weight gain, bone loss, kidney issues and impaired liver function.

In addition, it can be a bit more difficult to digest than other forms of plant protein, including hemp and brown rice, so it’s best to combine with other protein sources and mix it up.

Keep your intake in moderation to take advantage of the unique benefits of protein powder without going overboard and harming your health.

While it doesn’t qualify as a risk, some user report that they don’t care for the chalky taste of pea protein. Others use words like grassy, beany, earthy and bitter to describe its taste.

How to Use

Pea protein isolate can now be found in the health food aisle of most major grocery stores, pharmacies and supplement shops. It can also be purchased through online retailers, which can be especially beneficial to read and compare the pea protein reviews and find the best product for you.

Pea protein milk is also available at specialty health food shops as a nutritious plant-based alternative to cow’s milk that also contains a higher amount of calcium and protein than other dairy-free milk varieties.

To balance out your amino acid intake and use a truly spectacular protein powder blend, it’s a great idea to combine pea protein with brown rice protein. Pea protein fills in the gaps sometimes found in in brown rice protein (such as low lysine levels), yet both are 100 percent vegan and can help you avoid potential gas issues associated with other types of vegetable protein powders.

Generally, the very mild taste of pea protein is pleasant, making it a great addition to smoothies or shake for a healthy post-workout meal. Organic pea protein powder also works well in everything from baked goods to snacks, desserts and breakfast foods, making it easy to ramp up your protein intake at any time of day.

You can easily swap pea protein in place of other types of protein powder in your favorite protein shake recipes.

Pea protein supplements are also available in several forms. While many prefer using a powdered protein isolate, which can easily be added to smoothies, shakes and protein-rich recipes, you can often find pea protein added into protein bars and supplements as well.

How much protein do I need a day? It’s usually recommended that healthy adults get at least 0.8–1.0 gram of protein per kilogram of body weight. This amount can also vary widely based on your activity level, with some high-intensity athletes requiring up to twice as much protein. Older adults and people with certain health conditions like cancer, burns or severe wounds may also require higher amounts of protein.

Typically, a standard serving of pea protein powder is about one scoop, or 33 grams. However, you can also divide that amount in half and pair it with half a serving of another protein powder, such as brown rice protein, to squeeze in a wider range of amino acids and essential nutrients.

Final Thoughts

• Pea protein powder is a plant-based source of protein that has gained widespread popularity in recent years.
• Adding pea protein to your rotation could help enhance weight loss, support heart health, improve kidney function, increase muscle thickness and balance blood sugar levels.
• Each serving is high in protein and iron and contains a small amount of other micronutrients like calcium and potassium.
• There are several types of plant-based protein that differ in their amino acid profiles, tastes and ingredients. Adding a variety of protein powders to your diet helps you take advantage of the unique benefits of each.
• Try adding pea protein powder to your favorite shakes, smoothies, desserts, baked goods and breakfast recipes for an added dose of protein and health benefits each day.

The post Pea Protein: The Non-Dairy Muscle Builder (that Also Boosts Heart Health) appeared first on Dr. Axe.

While low-carb diets have been shown to have many benefits, especially for those who can afford to kick a sugar habit or perhaps lose weight in order to improve their health, many are hesitant to try this way of eating out of fear of giving up some of their favorite foods and sticking solely to low-carb foods.

Rest assured that when following a healthy low-carb diet, it’s still possible to keep enjoying all sorts of awesome recipes. For example, low-carb recipes include everything from slow cooker chicken and veggies to grass-fed burgers.

And what about low-carb breakfasts or travel-friendly low-carb snacks? These can include green smoothies or protein shakes, low-carb desserts made from things like coconut or almond flour, 1–2 cage-free hard-boiled eggs, or newer varieties of grass-fed beef jerky, for example.

While eating a low-carbohydrate diet might not be the “magic bullet” to lasting weight loss for every person, it’s very helpful for most people to cut back on added sources of sugar and processed carbs. Removing foods such as bread, cereals, sweetened drinks, processed dairy and in some cases, even whole grains or starchy veggies from your diet can result in your body releasing less insulin.

Swapping these unhealthy foods for healthier, low-carb foods helps to balance blood sugar levels, reduce cravings and fatigue, and may potentially reduce your risk for conditions like heart disease and diabetes.

What Are Low-Carb Foods?

“Carbohydrates” are foods with all types of added sugar, plus all grains, fruit, dairy and veggies in your diet.

Low-carb foods include: all types of meat, eggs, fish and seafood, most cheeses, butter, oils/fats, non-starchy vegetables, nuts and seeds.

A diet that’s “low carb” can mean different things for different people. Generally speaking, however, what qualifies as a low-carb diet is one where you’re getting only around 20–30 percent (or sometimes much less) of your daily calories from sources of carbohydrates.

Why is it helpful to you replace carb-heavy foods in your diet with low-carb foods like non-starchy veggies, healthy fats and high-quality proteins? The benefits associated with low-carb foods include: 

• weight loss
• helps to reduce hunger and make you feel satisfied between meals
• possibly even reverse certain nutrient deficiencies or health conditions.
• normalized blood sugar levels due to better control over insulin and blood sugar (glucose)
• neuroprotective effects and enhanced cognitive performance; less “brain fog” or dips in energy’ improved memory
• improvements in hormonal balance
• in athletes, possible favorable changes in body mass and body composition, along with increase in the relative values of maximal oxygen uptake (VO2 max) and oxygen uptake at lactate threshold (VO2 LT)

Total Carbs vs. Net Carbs

What are net carbs?  They are the amount of carbs left over when fiber grams are subtracted from total carbs.

In other words, fiber is not counted toward net carbs because fiber isn’t actually digestible once consumed, nor does it spike blood sugar levels like glucose does.

For this reason most people eating even a very low-carb diet try to still consume some foods high in fiber, such as non-starchy veggies and sometimes nuts/seeds.

If you were to aim for about 100 grams of net carbs daily, split between three main meals, each low-carb meal would be around 30–35 grams of net carbs.

Best Low-Carb Foods

Below is a list of healthy low-carb foods (including low-carb vegetables) for weight loss, blood sugar balance and more:

Low-Carb Veggies

1. Broccoli

Broccoli is high in antioxidants and beneficial phytonutrients including glucosinolates that fight cancer, plus vitamins C and K, potassium and more.

Net carbs: 3.5

2. Cauliflower

Cauliflower are high in nutrients like vitamin C and phytochemicals including polyphenols, carotenoids, flavonoid, and ascorbic acid that can help prevent inflammation and oxidative stress.

Net carbs: 3.5

3. Mushrooms

Mushrooms provide many important nutrients including selenium, potassium, riboflavin, niacin, vitamin D, proteins and fiber.

Net carbs: 2

4. Peppers

High in vitamin C and shown to have rich polyphenol content that possesses free radical-scavenging activities.

Net carbs: 3.5

5. Chard or collard greens

Swiss chard and collard greens are both excellent source of vitamins A, C and K along with numerous antioxidants that protect against cancer, heart disease vision loss and neurological disorders.

Net carbs: 1–4

6. Asparagus

A natural diuretic that helps reduce swelling and edema, asparagus has been shown to have antioxidant, immunostimulant, anti-inflammatory, antihepatotoxic, antibacterial properties.

Net carbs: 2.5

7. Kale

Considered a “superfood,” kale is a cruciferous veggie that has a high macronutrient and phytochemical content, especially rich in vitamins K, C, A, fiber and carotenoid and glucosinolate antioxidants.

Net carbs: 3.5

8. Spinach

Spinach is one of the best high-fiber, low-carb foods to fill up on, with less than 20 calories per two cup serving. Great source of numerous nutrients including vitamin C, K, A, iron, potassium, calcium and more.

Net carbs: 0.5

9. Green beans

Green beans are a great source of fiber, vitamin C, vitamin K, magnesium, potassium, chlorophyll (which gives them their green color and detoxifying effects) and carotenoids antioxidants.

Net carbs: 4.5

10. Arugula

Arugula are very low in calories and supplies isothiocyanate compounds, which are linked to cancer prevention, immune support and more.

Net carbs: 0.5

11. Leeks or onions

Leeks and onions are both high in fiber, antioxidants and anti-inflammatory, sulfur-containing compounds. These have been linked to protection against carcinogens and protective antimicrobial activities.

Net carbs: 4.5 per 1/2 cup

12. Tomatoes

Tomatoes are one of the best sources of the antioxidant called lycopene, which has been linked to reduced risk of cancer and heart problems, plus high in vitamin C, carotenoids and potassium.

Net carbs: 5

13. Brussels sprouts

Brussels sprouts are a very good source of vitamins C and K, along with phytonutrients that increase antioxidant status and protect DNA from damage.

Net carbs: 4.5

14. Avocado

Avocado is a great source of healthy monounsaturated fat, plus fiber, magnesium, vitamin A and potassium.

Net carbs: 2

15. Turnips

Turnips contains glucosinolates and isothiocyanates and has been shown in studies to have antitumor, antihypertensive, antidiabetic, antioxidant and anti-inflammatory effects.

Net carbs: 6

16. Cabbage

As a member of the cruciferous vegetable family, cabbage has anti-inflammatory properties and is high in vitamin K, vitamin C, folate, manganese and vitamin B6.

Net carbs: 3

17. Carrots

Carrots are a great source of vitamin A, carotenoid antioxidants including lutein and zeaxanthin that protect skin and eye health, plus fiber, vitamin C and vitamin B6.

Net carbs: 4.5 (1 medium carrot)

Eggs and Dairy

18. Cage-free eggs

Eggs are a convenient and delicious way to obtain healthy fats, protein and many nutrients including B vitamins, choline, and even carotenoid antioxidants like lutein and zeaxanthin.

Net carbs: 0

19. Full-fat unsweetened yogurt or kefir

Unsweetened yogurt and kefir are both full of gut-friendly probiotics and minerals including potassium, B vitamins and magnesium.

Net carbs: 11 grams per cup

20. Raw whole milk

Whole milk is a relatively low-carb, high-protein food that also provide important micronutrients like vitamin D, healthy fats, potassium and magnesium.

Net carbs: 12 grams per cup

21. Hard cheese, sour cream and heavy cream

Great sources of healthy saturated fat, B vitamins and more. All are low-carb foods, but very importantly, opt for grass-fed and organic dairy whenever possible, ideally made from raw milk.

Cheeses low in carbs include blue cheese, cheddar cheese, goat, feta, Swiss, parmesan and asiago.

Net carbs: 1–3 per ounce

Meat and Seafood

All meats and fish are high-protein, low-carb foods. Ideally always looking for wild-caught fish and avoid or limit most shellfish such as shrimp, which tend to be higher in heavy metals like mercury.

Fish are a great source of important nutrients, including the long-chain polyunsaturated fatty acids (PUFAs) eicosapentaenoic acid/docosahexaenoic acid (EPA/DHA), also known as omega-3 fatty acids. These are associated with enhanced brain development in children and reduced heart disease risk and protection against cognitive decline.

Grass-fed beef and other fatty red meats like lamb and poultry with the skin on are great sources of protein, fat, B vitamins and trace minerals. Whenever possible opt for grass-fed, pastured animal products which tend to come from healthier animals.

In addition to providing satiating protein and minerals like iron and zinc, conjugated linoleic acid (CLA) is a type of fat found in meat from ruminant animals that has been linked with enhanced immunity and protection against fat accumulation.

22. Salmon

One of the healthiest high-protein low-carb foods available, salmon also supplies you with omega-3 fatty acids and even antioxidants that have anti-inflammatory effects.

Net carbs: 0

23. Haddock

Haddock nutrition features B vitamins and omega-3 fatty acids, while having low levels of mercury.

Net carbs: 0

24. Trout

Trout is an excellent source of protein, niacin, vitamin B12, and omega 3 fatty acids.

Net carbs: 0

25. Halibut

Halibut contains an excellent variety of nutrients, such as vitamin B12, protein and selenium, which may contribute to beneficial health implications for many conditions.

Net carbs: 0

26. Sardines, anchovies and mackerel

Sardines is a high-protein food with heart-healthy fats as well as containing important micronutrients like vitamin B12, selenium and phosphorus.

Net carbs: 0

27. Turkey

Turkey is relatively low in fat and high in protein, plus good source of iron, zinc, phosphorus, potassium and B vitamins.

Net carbs: 0

28. Chicken

Chicken is high in protein, good source of fats if you eat the skin, plus provides iron, zinc, copper and B vitamins.

Net carbs: 0

29. Grass-fed beef and lamb

Grass-fed beef and lamb are healthy protein sources that offer a wide range of concentrated and health-boosting nutrients.

Net carbs: 0

Nuts and Seeds

30. Chia seeds

Chia seeds are a great source of filling fiber and ALA omega-3 fats, plus can help prevent constipation. Also provides antioxidants including chlorogenic acid, caffeic acid, myricetin, quercetin, and kaempferol.

Net carbs: 2 per 2 tablespoons

31. Flaxseeds

Flaxseeds are an excellent source of fibers and flax lignans that have potential to help with reduction of cardiovascular disease, atherosclerosis, diabetes, cancer, arthritis, osteoporosis, autoimmune and neurological disorders. Also provides omega-3s, polysaccharides, lignans, phenolic compounds, vitamins A, C, F and E, and minerals.

Net carbs: 0.5 per 2 tablespoons

32. Almonds

Almonds contains monounsaturated fat, fiber, minerals such as magnesium, calcium and copper, vitamin E and phytonutrients. Linked to help managing body weight, glucose regulation, reduced oxidative stress and inflammation, and heart health.

Net carbs: 3 per 1/4 cup

33. Walnuts

Walnuts are a top plant source of omega-3s, plus a good source of bioactive compounds, vitamin E and polyphenols. Have been shown have antioxidant and anti-inflammatory bioactivity, and to offer protection against conditions including cancer, cardiovascular, and neurodegenerative diseases.

Net carbs: 2 per 1/4 cup

34. Pumpkin, sesame and hemp seeds

These seeds are a rich source of protein, polyunsaturated fatty acids, phytosterols, antioxidant vitamins, such as carotenoids and tocopherols, and trace minerals such as selenium and zinc.

Net carbs: 1.5 per 1/4 cup

35. Cashews and Brazil nuts

Cashews and Brazil nuts provide polyunsaturated fatty acids, vegetable proteins, fibers, vitamins, minerals, carotenoids, and phytosterols with potential antioxidant activity.

Net carbs: 1.5 to 5 per 1/4 cup

Oils and Fats

36. Coconut, olive, hemp, flaxseed, walnut or avocado oil

Although these are high calorie, low-carb foods, these oils help to fill you up and keep your hunger in check. They provide a range of fatty acids (saturated and unsaturated) that support neurological health, hormonal health and digestive and heart health.

Net carbs: 0

37. Grass-fed Butter or ghee (clarified butter)

Butter and ghee provide healthy saturated fatty acids, along with vitamins A and E. Ghee can usually be tolerated by those with lactose intolerance or dairy sensitivities.

Net carbs: 0

38. Palm oil

Palm oil is similar to butter and provides healthy saturated fatty acids, along with vitamins A and E.

Net carbs: 0

39. Avocado oil

Avocado oil doesn’t contain any cholesterol or trans fats and are rich in vitamin E. These nutritionally dense fruits also contain vital nutrients like thiamine, riboflavin and vitamin A.

Net carbs: 0

Condiments, Herbs and Spices

40. Herbs (including turmeric, ginger, oregano, rosemary, basil, real sea salt, pepper, etc.)

Healthy herbs help to enhance the flavor and aroma of meals with basically zero calories, plus they possess anti-inflammatory properties that protect from diseases. Many have also been shown in studies to have antioxidant, antitumorigenic, anticarcinogenic, and glucose- and cholesterol-lowering activities.

Net carbs: 0 to 0.5 per teaspoon

41. Hot sauces

Hot sauces are made from peppers that contain essential minerals, antioxidants, and vitamins, including vitamin C and vitamin A. Cayenne pepper, which contains the active compound capsaicin, has been shown to have positive effects on atherosclerosis, metabolic syndrome, diabetes, obesity, and other conditions.

Net carbs: 0.5 per teaspoon

42. Apple cider vinegar

Apple cider vinegar contains the active ingredient acetic acid, which is linked to benefits such as regulation of hunger and blood sugar management. Other vinegars (balsamic, white, red, etc.) are also beneficial but can be higher in carbs, so use in moderation.

Net carbs: 0

43. Cocoa powder (raw and unsweetened)

Cocoa powder is a low-sugar ingredient that adds flavor and antioxidants including polyphenols to healthy “sweets,” smoothies, etc.

Net carbs: 1 per tablespoon

44. Mustard

Mustard seeds contain phytochemicals including isothiocyanate which is linked to cancer prevention. Just avoid high-sugar kinds like honey mustard.

Net carbs: 0 to 0.5 per tablespoon

45. Soy sauce, tamari or coconut aminos

Soy sauce, tamari and coconut aminos add flavor to meals with very little calories, but is high in sodium, so use in small quantities. Also possesses antimicrobial activities and may enhance digestion due to fermentation.

Net carbs: 0. 5 to 5 per tablespoon

Tips for Eating Low Carb

Wondering what types of high-carb foods to avoid when on a low-carb diet?

Because they’re higher in things like added sugar and carbs from flour or thickeners, limiting the foods below will keep your carb intake on the lower end:

• If you’re intending to eat very low carbs, avoid all grains (including wheat, barley, oats, rice and other whole grains). This also includes all foods made with grain flour such as bread, cakes, biscuits, chips, cereal, muffins, pasta, etc.
• Sugar and foods that contain artificial or added sweeteners (honey, cane sugar, coconut sugar, etc.)
• Most commercial fruits and fruit juices (juice is high in sugar, with the exception of lime or lemon juice)
• Most pre-made condiments, sauces or packet mixes, which tend to be high in sugar
• Alcohol, soda and other sweetened drinks
• If you’re looking to drastically reduce carbs (such as following a ketogenic diet), you’ll also want to avoid most dairy products that contain milk. Higher fat, low-carb cheeses are often included even on very low-carb diets because they have very few carbs.

If you’re having trouble remembering which types of veggies are non-starchy, and therefore lower in carbs, here’s a good rule of thumb:

• Most veggies that are grown above ground are considered “non-starchy” and, therefore, have fewer carbs (cruciferous veggies like broccoli, leafy greens, peppers, chard and cabbage for example). Some squashes are also non-starchy, including spaghetti squash and zucchini.
• Veggies grown below the ground, also sometimes called “root veggies,” are usually richer in starch and carbs (like potatoes, carrots, turnips and beets, for example).
• This rule doesn’t work 100 percent of the time. For example, pumpkins grow above ground and are higher in carbs, but it’s a good place to start.

What fruit is lowest in carbs? While most root veggies and fruits aren’t usually considered to be “low carb,” the majority are still very nutrient-rich, low in sugar overall, and good additions to any diet.

For this reason, in moderation you may still want to include the following foods in your diet: berries (like strawberries, blackberries, blueberries or raspberries), tart cherries, cranberries, kiwi, citrus fruits, and melon, along with starch veggies like sweet or purple potatoes, rutabaga, beets, celeriac and parsnips.

What about beans and legumes? These are also not necessarily low carb, but still can be healthy in moderate amounts.

If you do choose to eat legumes or grains, we recommend soaking and sprouting them before cooking, which helps release more of their protein, vitamins and minerals.

Risks and Side Effects

Keep in mind that just because a food or meal is low in carbs doesn’t necessarily mean it’s healthy. In many cases, the quality of the carbs you eat is even more important than the quantity.

For the sake of keeping processed/synthetic ingredients out of your diet, focus on avoiding low-carb packaged foods — like most commercial protein bars or meal replacement shakes. These may provide fat and protein, and be low in sugar or carbs, but they’re still not beneficial overall if they contain things like processed protein powders, refined oils and artificial sweeteners.

It’s also wise to steer clear of “diet” or “light” foods that have reduced or low fat and artificial ingredients. To make up for lost fat, these products are usually made with extra flour or carbs, thickeners, emulsifiers or artificial sweeteners.

Finally, skip foods made with trans fats or hydrogenated oils, which is mostly junk foods, packaged foods or fast/fried foods.

Final Thoughts

• Low-carb diets can help people lose weight quickly and potentially improve certain health conditions like sugar dependence, brain fog, fatigue, and risk factors for metabolic syndrome or diabetes.
• Here’s a brief list of low-carb foods: non-starchy veggies (like leafy greens or cruciferous veggies), healthy fats like coconut or olive oil, butter and hard cheeses, meat, seafood and eggs. Moderate sources of carbs are nuts, seeds, beans, legumes and some starchier veggies.
• Depending on your overall health and goals, it’s not usually necessary to completely avoid healthy sources of carbs in moderation. These include high-carb, low-fat foods like fruit or starchy veggies.
• In some cases, sprouted or soaked grains and legumes (higher in carbs) can also be included in an otherwise balanced diet that includes lots of low-carb foods.
• What can you do with low-carb foods? Low-carb recipes include ones that can be made without things like added sugars, refined grains or artificial sweeteners, such as protein shakes, smoothies, salads, slow cooker recipes, fajitas, burgers or meatballs, and many more.

The post 50 Best Low-Carb Foods that Are Also Delicious appeared first on Dr. Axe.

You may have heard of nitrates, but do you really know what they are? If you said that they help keep processed meats like deli meats and hot dogs full of color, you would be correct — but they also help prevent the growth of harmful bacteria.

So what are nitrates, and are they bad for you?

What Are Nitrates?

Actually, there are nitrates and nitrites. What’s the difference?

There is a bit of chemistry we need to delve into about these two compounds. Each consists of a single nitrogen atom that’s bonded to a number of oxygen atoms. It looks like this:

• Nitrate: 1 Nitrogen, 3 Oxygens – Chemical Formula: NO3-
• Nitrite: 1 Nitrogen, 2 Oxygens – Chemical Formula: NO2-

Nitrates have three oxygen atoms, while nitrites have two oxygen atoms.

What does that mean? Well, it seems that nitrates are harmless, but when they convert to nitrites, that’s when it gets tricky — sort of.

When nitrates hit the tongue, the bacteria in the mouth or the enzymes in the body turn the nitrates into nitrites. Nitrites (such as sodium nitrite) can be good when they form nitric oxide, but when they form nitrosamines, it can have a negative effect and may be where cancer-causing cells occur.

If you’re going to eat certain foods, the nitrites are actually good because they prevent bacteria from forming, such as listeria and botulinum, but too much of a good thing can be an issue. Ultimately, the use of nitrites is how cured meat stays pink or red, because otherwise it would turn brown, and you probably would not purchase it at the grocery store.

The nitrites convert to nitric oxide. The nitric oxide creates a chemical reaction with the proteins found in the meat, and this reaction is what changes the color.

Now, this may still be a bit confusing. Let’s keep going and talk a bit more about nitrates.

A nitrate naturally occurs in fruits, vegetables and grains, and this natural occurrence prevents the formation of nitrosamines, the harmful part of this equation. Nitrosamines are used during the manufacturing of cosmetics, pesticides, tobacco products and rubber products, such as balloons and condoms.

However, in regard to food, more is picked up from the air and the nitrate-filled fertilizers found in the soil. Nitrosamines also develop when nitrites end up the acidic stomach. High temperatures and frying increase the the potential for nitrosamines.

It’s also a salt of nitric acid. As noted above, it’s what’s added to cured meats, such as salami, pepperoni and bacon, as a color preservative and to stop the growth of harmful microorganisms.

The question still lies in the safety. If it’s natural in some foods, it can’t be all that bad, right? Well, this is true in some cases.

Those fruits, vegetables and grains that are naturally rich in nitrates can actually provide many health benefits, in particular the relaxation of blood vessels and improved blood flow.

In fact, it’s important that our bodies actually produce nitrites.

Regardless, the way that these naturally occurring nitrates are not harmful to you is because the vitamin C in fruits and vegetables naturally prevents nitrosamines from forming, and this is one reason that it’s better to eat fruits and vegetables than cured meats.

According to the Centers for Disease Control and Prevention, cured meats only account for about 6 percent of our dietary nitrate intake. The rest comes from veggies and our drinking water. Vegetables, such as celery, leafy greens, beets, parsley, leeks, endive, cabbage and fennel, contain the most, but all plants contain some nitrates.

Though nitrates and nitrites can be very problematic, nitrates are often prescribed for some people who have heart conditions. This is because nitrates can relax blood vessels, therefore relieving chest pain. The National Heart, Lung and Blood Institute states that nitroglycerin is the most commonly used nitrate for this condition.

New research also reveals that nitrate supplementation can benefit muscles. Ten healthy volunteers participated in a randomized, crossover study published in Acta Physiologica. They consumed either potassium nitrate or a potassium chloride placebo, and muscle biopsies were measured an hour after taking the supplement, three hours afterward and immediately after “the completion of 60 maximal intermittent contractions of the knee extensors.”

The researchers found that muscle torque production was about 7 percent during the first 18 contractions following supplementation compared to the placebo group. They concluded:

This study shows, for the first time, that skeletal muscle rapidly takes up dietary NO3−, the elevated muscle [NO3−] following NO3− ingestion declines during exercise, and muscle NO3− dynamics are associated with enhanced torque production during maximal intermittent muscle contractions.

Reasons to Avoid

The debate is still out there in terms of just how risky nitrates and nitrites are for the body. As I pointed out, it’s really the formation of nitrosamines that we want to avoid, but there are a few reasons to keep an eye on this and avoid nitrates and nitrites in processed foods and meats.

1. May Lead to Pancreatic Cancer

I noted above that the nitrosamines are really the problem since when they form in the body they can cause cancer. Studies have shown that there could be a relationship between nitrates found in cured meats and cancer, which makes sense since we know cancer is linked to diet.

Research has been conducted to better understand the relationship between eating processed foods and pancreatic cancer. In studies published in the Journal of the National Cancer Institute and by Cancer Treatment Centers of America, it appeared that the strongest association was with those who have a daily intake of  processed meat. These subjects had a 50 percent to 68 percent increased risk, whereas there were no “associations of pancreatic cancer risk with intake of [fresh] poultry, fish, dairy products and eggs.”

Harvar reported that the World Health Organization states “meat processing such as curing, by adding nitrates or nitrites, or smoking can lead to the formation of potentially cancer-causing (carcinogenic) chemicals such as N-nitroso-compounds (NOC) and polycyclic aromatic hydrocarbons (PAH).” The report also says that more than 34,000 cancer deaths annually are caused by high processed meat consumption.

However, it’s been reported that the average daily intake of “volatile nitrosamines” from foods is about one microgram per person, which is probably not enough to do major harm.

While more studies are needed, there seems to be a link to an increased risk of various cancers. Nitrates may be associated with the development of brain tumors, leukemia, and nose and throat tumors.

The Environmental Working Group (EWG) reports that this, along with other food additives, may be linked to stomach cancers.

2. Possibly Linked to Alzheimer’s Disease and Diabetes

It’s possible that nitrates, upon forming nitrosamines, may affect brain health, contributing to Alzheimer’s. Adding high-fat foods to the diet makes things worse.

Experiments were conducted showing that nitrosamines may cause diabetes as well as fatty liver disease and obesity. These studies indicate that deficits in motor function, spatial learning and the development of insulin resistance were evident.

The study concluded that environmental and food contaminant exposures to nitrosamines may result in degenerative brain function and insulin resistance, suggesting that by better detecting human exposure to nitrosamines, it’s possible to reduce the risk of Alzheimer’s and diabetes.

3. May Harm Your Baby

Too many nitrates or nitrites can cause a condition known as methemoglobinemia or “blue baby syndrome.” Methemoglobinemia is a blood disorder where an abnormal amount of methemoglobin is produced in the body, which is a form of hemoglobin — the protein found in red blood cells that carries and distributes oxygen throughout the body.

For anyone who has methemoglobinemia, it’s difficult for the hemoglobin to do its job of releasing the oxygen effectively.

Babies can obtain this condition from contaminated drinking water as well as foods that are high in nitrates, such as spinach, beets and carrots. According to an article published by the U.S. National Library of Medicine, it’s best for children under the age of 6 to avoid these foods. (12)

Best Replacements

Here are the best substitutes for for nitrate-rich foods:

Avoid Processed Meats

Processed meats include any meat that has been smoked, cured, salted and/or contains added preservatives. Typically, this includes ham, bacon, pastrami, salami, hot dogs and sausages.

If you must consume these processed meats, look for uncured or nitrate-free labeling. Ham is lower than most processed meats with 0.90 milligrams per 100 grams of meat.

My suggestion is to avoid these meats altogether, and instead choose organic, freshly prepared meats, such as grass-fed beef, organic, free-range chicken and wild-caught fish.

Eat Organic Vegetables

Have plenty of organic fruits and vegetables as well, which contain antioxidants and phytonutrients that can help prevent inflammation and reduce the risk of cancer.

I know it’s not always convenient or accessible, but eating organic can help reduce the consumption of pesticides, which just adds to the complexity of cancer-causing chemicals. Nitrates are added to fertilizers, which is one way that fruits and vegetables obtain nitrates. Obtaining nitrates from your vegetables should not be a problem due to the vitamin C that they contain because vitamin C prevents those nitrosamines from forming, but buying organic is the way to go.

Vegetables that are lower in nitrates than most include:

• Artichokes
• Tomatoes
• Asparagus
• Sweet potatoes
• Broad beans
• Summer squash
• Eggplant, potatoes
• Garlic
• Onion
• Peppers
• Green beans
• Mushrooms
• Peas

Eat Organic Fruits

Like vegetables, some fruits contain more nitrates than others. Watermelon is typically low in nitrates, while apple sauce and oranges contained less than 1 milligram of nitrates per 100 grams of fruit. Bananas contained 4.5 milligrams per 100 grams of fruit.

Filter Your Water

Nitrates are also found in drinking water, according to the CDC. Though your public water system is responsible for making sure you know if the water has been contaminated or does not meet United States Environmental Protection Agency or state standards, using water filters can help prevent the consumption of bacteria and contaminants found in water.

What to Do If Poisoned from Nitrates

You can get acute poisoning from nitrates, but it takes a lot for them to be toxic. It would likely require ingestion of about 15 grams of the sodium nitrate.

If you do get poisoning from nitrates, some symptoms are nausea, vomiting, diarrhea, abdominal pain, confusion, coma and convulsions. It can also cause headache, flushing, dizziness, hypotension and fainting. Methaemoglobinaemia can develop as well.

If you suspect poisoning, see a doctor immediately. Though more studies are needed, as the risks are still in question.

Final Thoughts

• Nitrates and nitrites are not necessarily bad. It’s more about the source.
• Eating too many processed foods is clearly a poor choice, and that is where you can find the forms of nitrates that are not as good for the body as the naturally occurring nitrates found in vegetables and water.
• Eating organic is always the best choice when possible. Washing vegetables, when not organic, is helpful.
• If you choose to eat meat, choose wisely. Grass-fed beef, organic, free-roaming chicken and wild-caught fish are my go-to meats.
• Additionally, I suggest having smaller portions of meat. A common trick is to use your meat more like a condiment, and have more vegetables on your plate.

The post What Are Nitrates? Reasons to Avoid Nitrates (and Better Alternatives) appeared first on Dr. Axe.

Salad recipes don’t always get much love, and when I look back on some of the salads I’ve encountered in the past, it’s no wonder: lots of iceberg lettuce smothered in dressing, salads loaded down with croutons and few veggies, and full of processed meats. It’s no wonder salad isn’t always considered a tasty when it comes to meals.

Luckily for us real food lovers, a new salad era is upon us. Gone are the days of Jell-O salads — yes, these were a thing — now enter the reign of the chopped salad. Plus, with the popularity of grain-free Paleo diets and vegan diets, which eliminate all animal products, gone are the sad salad bar days, and in are delicious, main dish-worthy meals.

But either at the fancy farm table counter or on the bill, you’re probably painfully aware that those salads don’t come cheap. Well, the great thing about salads is that you can make restaurant-worthy ones at home!

You don’t need to be a whiz in the kitchen to create some incredible salad recipes. Check out these nutritious, delicious salad recipes.

20 Salad Recipes that Impress Guests

1. Almond-Crusted Goat Cheese, Peach and Fig Salad

This salad is brimming with summertime flavors, like mint, basil and mixed greens. The homemade maple syrup and balsamic dressing is tasty, but it’s the almond-crusted goat milk cheese that makes this salad taste so good.

Cheesy and heart-healthy? Count me in.

Photo: Floating Kitchen

2. Broccoli Salad

Eating your nutrition-rich broccoli isn’t a chore when it comes to this salad. Made with sunflower seeds, golden raisins and fresh broccoli, it takes just five minutes to prepare. It’s the perfect choice to take along to cookouts or serve as a barbecue side salad.

3. Buffalo Chicken Salad with Blue Cheese Cilantro Ranch

Love ranch dressing but hate the extra additives in it? Enjoy this buffalo-style chicken salad with homemade dressing instead.

If you’re avoiding dairy, this salad recipe isn’t for you, since the dressing requires mayonnaise and sour cream or Greek yogurt. If you can tolerate lactose, you will be rewarded with a creamy, flavorful dressing made with dill, blue cheese and chives that’s perfect drizzled on the grilled buffalo chicken. You can’t lose with this one.

4. Quinoa Kale Salad

This slaw-style salad packs in the health-boosting ingredients. Quinoa and superfood kale are the stars, and this salad recipe gets an added boost with chicken bone (or bone broth), lemon juice, olive oil, sea salt, and an array of veggies and spices.

5. Detox Salad

Do you need a health reset after a big weekend or a string of unhealthy means? Give this detox salad a whirl.

Between the crisp, chopped kale and cabbage and crunchy almonds, it’s like a texture explosion in your mouth. Combined with the Dijon mustard, honey, fresh lemon and brain-boosting olive oil dressing, this salad is not to miss.

Photo: Eat Yourself Skinny

6. Cobb Salad with Avocado Dressing

Cobb salad recipes can often hide some unhealthy ingredients, but not this homemade version. The homemade avocado dressing provides an additive-free topper, while the different greens mixed with healthier meats and fish provide clean protein.

7. Grilled Chili Lime Chicken Fajita Salad

The star of this salad is definitely the chili lime chicken. You could use chicken breasts, but thighs will make this recipe 100 times juicier and extra flavorful. When combined with bell peppers, romaine lettuce and avocado, this is the fajita salad all those fast food restaurants hope to make.

8. Honey Lime Quinoa Fruit Salad

This fruity salad is a terrific way to use leftover quinoa while being substantial enough to be filling. Just mix it with a variety of berries and mango, and top with honey, lime and fresh basil for a refreshing meal.

Photo: The Recipe Critic

9. Israeli Salad

Totally gluten-free, vegan-friendly and a breeze to make, this Israeli salad goes really well with grilled meats, like the suggested shawarma. With garden-variety veggies like cucumbers, tomatoes, bell peppers and fresh herbs, whether you serve this one as a starter or a side, it will be a hit.

10. Kale Caesar Salad

Up the nutritional value of the typical Caesar salad by replacing it with one of my favorite superfoods, kale. The leafy green is full of vitamins K, A and C and tastes extra delicious when drizzled with a homemade, yogurt-based Caesar dressing. Don’t skip the fresh Parmesan cheese or added salmon!

Using fresh, quality kale is the key to this salad. Instead of an overly tough green, you’ll be rewarded with a crunchy, tangy base.

Sprinkle it with fresh basil, almonds and raisins, and top with lemon juice and Dijon for a salad that’s worthy of a restaurant dish. Make it heartier and increase the protein quotient by adding grilled chicken.

12. Mean Green Detox Salad

This salad compiles all of nature’s goodness into one big bowl. It combines chickpeas, kale, broccoli and cabbage with a homemade lemon tahini dressing. What’s most exciting is that there’s an accompanying dairy-free Parmesan recipe, making this vegan-friendly. Now that’s a win.

13. Ribeye Steak Salad with Balsamic Vinaigrette

If you thought steak always had to come with a side of potatoes, think again. This is a great salad to enjoy after a hard workout. It’s full of protein thanks to the grilled beef, hard-boiled egg and raw nuts.

I love the balsamic vinegar and Dijon mustard vinaigrette dressing. Along with the crumbled goat cheese, they’re the perfect topping for this filling meal.

14. Roasted Beet Salad

Benefit-loaded beets do not get enough appreciation for how hard they work. The benefits range from being high in antioxidants to reducing inflammation, and this roasted beet salad ensures you start eating more of the veggie. Once you try it served with goat cheese, almonds and a zesty dressing made from orange juice, you won’t believe what you’ve been missing.

Photo: Dr. Axe

15. Roasted Garlic & Tomato Lentil Salad

This budget-friendly, vegan recipe features one of my favorite high-protein foods, lentils. They help manage blood sugar levels and improve digestive health and, when combined with roasted garlic, onions and tomatoes, make one satiating and tasty salad.

16. Southwestern Kale Power Salad with Sweet Potato, Quinoa and Avocado Sauce

It’s like this salad is wearing a power suit. It’s got all the heavy hitters: sweet potatoes, quinoa, kale and a creamy, dreamy sauce made from avocado.

Add in quinoa, black beans and jalapeño for some kick, and you have a spicy, kick-butt salad that’ll leave you glowing.

Photo: Cookie + Kate

17. Strawberry Avocado Spinach Salad with Chicken

Spinach and strawberries? They’re a match made in heaven. Toss in avocado and chicken, and you’ve got an unbeatable combo.

The dressing here does double-duty, with half of it acting as chicken marinade. This is the perfect summer salad.

18. Summer Rainbow Salad

This salad recipe is what summer is made of. With shucked corn, red bell peppers, avocados and scallions, it screams long, lazy days and hot nights. It’s ready in under 15 minutes, but letting it sit for a few hours let the flavors meld even more.

19. Sweet Potato and Chickpea Salad

Take pan-fried sweet potatoes and chickpeas, add crunchy onions, and finish off with spicy red pepper flakes for a seriously tasty dish. Best of all, this salad is totally vegan. Win!

20. Thai Cashew Chopped Salad with Ginger Peanut Sauce

This Thai-style salad is full of veggies you probably aren’t eating enough of, like disease-fighting red cabbage and vitamin A-rich carrots. The homemade peanut butter and ginger dressing is just the icing on the cake.

Photo: The Recipe Critic

Bonus Salad Recipes

Looking for even more delicious salad recipes that are actually good for you? Here are some other favorites:

• Candied Pecan Butternut Squash Salad Recipe
• Cauliflower Tabbouleh Salad Recipe
• Cucumber Tomato Salad Recipe
• Watermelon Feta Salad Recipe
• Tuna Pasta Salad with Kalamata Olives and Cherry Tomatoes
• Cucumber Salad Recipe with Tomato and Onion

The post 20+ Salad Recipes That Are Farm-to-Table Worthy! appeared first on Dr. Axe.

“Eat less calories than you burn.” It sounds pretty simple, right? On the CICO (“calories in, calories out”) diet, there’s no need to take protein, fats, carbs or even micronutrients into consideration because the focus is placed exclusively on one thing: calories.

It’s easy to understand why the diet has gained rapid success; it’s simple, easy to follow and lets you eat all of your favorite foods without having to memorize a long list of rules and restrictions.

But although many people swear by the simplicity of the CICO diet, it turns out that healthy weight loss may come down to more than just calories in and calories out. (Learn “how many calories should I eat a day?”) Here’s what you need to know if you’re considering starting the CICO diet.

What Is the CICO Diet?

Although the concept is hardly new, the CICO diet is a popular weight loss method. CICO, meaning “calories in, calories out,” is a diet focused solely on caloric intake. It’s based on the idea that eating less calories than you burn — regardless of where those calories come from — can help you lose weight fast.

Dieters from around the world favor the simple method because it’s super easy to follow and requires making just a few minor tweaks in your current diet pattern.

However, the CICO diet remains a subject of heated controversy. While thousands report massive success in their weight loss endeavors thanks to the easy diet, others point out that it promotes unhealthy and unsustainable eating patterns that could increase the risk of nutritional deficiencies and negative side effects.

Does the CICO Diet Work?

Since the inception of the CICO diet, the Internet has been flooded with testimonials and rave reviews reporting major weight loss by simple calorie cutting. People who claim to have tried just about every fad diet under the sun have posted about how this is the first thing to actually work for them. So does this controversial diet actually live up to the hype?

The CICO diet can definitely help some people lose weight. By reducing your caloric intake and upping your exercise, you expend more calories than you take in, which is essentially the key to successful weight loss.

That being said, there’s much more to consider when it comes to weight loss, and counting your calories just barely scrapes the surface. While there are several benefits to the CICO diet, there are also quite a few downsides, and while counting calories can definitely be an effective strategy for weight loss, there may be some better alternatives to help you drop the weight — and keep it off for good.

Benefits

1. It Can Help Promote Weight Loss

The CICO diet can be effective in its main purpose of promoting weight loss. In order to lose weight, a calorie deficit must be achieved. This means that you need to consume less calories than you expend on a daily basis.

There are a multitude of studies demonstrating that cutting down on your calories can be an effective method for weight loss. In fact, according to a review conducted by the National Institutes of Health, low-calorie diets helped reduce belly fat and lower body weight by an average of 8 percent over a period of three to 12 months.

One pound of fat is equal to about 3,500 calories. By reducing your caloric intake to 500 calories less than the amount you’re burning each day, you can theoretically lose about one pound per week.

2. Losing Weight Can Benefit Health

If you’re overweight, losing even a small amount of weight can have some major benefits when it comes to your health. For example, a 2012 study published in the Diabetes Educator showed that losing just 10 percent of body weight resulted in significant reductions in blood sugar among those with type 2 diabetes. Meanwhile, other studies show that weight loss can reduce risk factors of heart disease, improve symptoms of sleep apnea and even reduce joint pain.

Similarly, a paper published by the Washington University School of Medicine reported that moderate caloric restriction with adequate nutrition may protect against obesity, diabetes, inflammation, high blood pressure, heart disease and even cancer.

Promising research has shown that cutting calories long-term while still providing adequate nutrition can increase longevity in animals, although it remains unclear if the same holds true for humans.

Other potential benefits of long-term caloric restriction include improved heart health, reduced inflammation, decreased oxidative stress and a delay in the onset of age-related disease.

3. It’s Flexible and Easy to Follow

Many people start a new diet only to give it up a few weeks later because it’s overly restrictive and difficult. One of the main reasons that the CICO diet has rapidly gained traction is because it’s simple and allows you to eat whatever you’d like, provided it fits into your daily calorie allotment.

In fact, pizza, pasta and burgers can all fit into the CICO diet, so long as you limit your portion sizes and burn more calories throughout the day than you consume. This makes it an especially appealing option for those who don’t want to follow a strict dietary regimen or stop eating their favorite foods altogether.

Downsides

1. Weight Loss on the CICO Diet May Not Be Sustainable

While the CICO diet may be effective at promoting weight loss, it is likely only a short-term solution. The CICO diet focuses exclusively on limiting your calorie intake rather than building healthy habits, so returning to your normal diet after achieving your weight loss goals could lead to weight regain.

Behavior modification, on the other hand, involves altering certain habits or patterns that may contribute to obesity, such as a lack of physical activity or emotional overeating. Rather than simply counting calories, this approach can help promote lifestyle changes that foster long-term success, and it has been shown to be effective for losing and keeping excess weight off. An example is intuitive eating.

2. The Focus Is on Calories, Not Nutrients

What you eat can have a major impact on your health. Studies show that heart disease, diabetes, certain types of cancer, eye conditions and even some birth defects can be prevented through a healthy diet and lifestyle.

One of the major problems with the CICO diet is that the emphasis is on how many calories you eat rather than the nutrients in your diet. This can lead to some major problems, ranging from protein deficiency to a lack of certain essential nutrients that your body needs, such as calcium, potassium and iron.

Nutritional deficiencies are associated with a host of health problems, such as impaired immune function, neurological problems and osteoporosis.

Instead of focusing solely on the amount of calories you consume, a healthy diet should be well-balanced (with the three macronutrients — carbs, fat and protein — taking up at least 20 percent of the daily calories) and include a wide array of nutrients to ensure you meet your daily needs.

3. There Are Other Factors to Consider

The CICO diet oversimplifies an incredibly complex subject. The truth is that weight loss is multifactorial, and eating too many calories is not always the reason behind overweight or obesity.

Hypothyroidism, for example, is a common contributor to weight gain. Other causes of unintentional weight gain include hormone changes, fluid retention, the use of certain medications, and conditions like Cushing’s syndrome and polycystic ovary syndrome.

Additionally, meticulously counting your calories may not be necessary for everyone. For some people, simply swapping out some carbohydrates for protein foods can promote satiety and aid in weight loss while others may find that setting a regular sleep schedule or minimizing stress levels could be enough to keep their waistlines in check.

How to Follow the CICO Diet

The premise of the CICO diet is simple: Calculate approximately how many calories you need to maintain your weight using a CICO diet calculator or calorie calculator, then determine how much weight you’re aiming to lose per week. Here’s how big your calorie deficit needs to be in order to lose a certain number of pounds per week:

• To lose 1/2 pound per week, aim for a 250-calorie deficit per day
• To lose one pound per week, aim for a 500-calorie deficit per day
• To lose two pounds per week, aim for a 1,000-calorie deficit per day

Subtract this number from your maintenance calories to calculate how many calories you should consume each day. For example, if you need about 2,000 calories to maintain your weight, consuming 1,750 calories each day should theoretically lead to half a pound of weight loss per week while consuming 1,500 calories per day would lead to one pound of weight loss per week.

You can decrease your daily calorie count by either eating less or exercising. If you’re aiming for 1,500 calories per day but burn off 500 on the treadmill, that means that you can actually eat up to 2,000 calories each day to still lose weight.

There are plenty of options for tracking both your intake and physical activity once you get started. Most people choose to use a CICO app or calorie counter; popular choices include MyFitnessPal, Noom and Yazio.

Because the diet is based solely on caloric intake, pretty much any food can fit on the CICO diet, provided it’s within your caloric allotment. That means that you can fill up on cake, pizza and fries — as long as you’re still under your calorie goal for the day.

However, that doesn’t mean that you should be loading up on the junk food. To optimize your diet, you should be including plenty of protein foods plus fiber-rich fruits and vegetables to ensure you’re getting the nutrients that you need, even with a lower calorie intake. Many calorie counting apps also allow you to count your macros like protein, fat and carbs along with select micronutrients to make sure that you’re meeting your needs.

In addition to eating plenty of nutrient-dense foods, make sure that you also minimize your intake of heavily processed and refined foods like baked goods, salty snacks, convenience foods and takeout. These foods tend to be higher in calories, sodium and fat but lower in important nutrients like protein, fiber, vitamins and minerals. Not only do they provide very little in terms of nutrition, but they’ll also likely leave you feeling hungry and craving more.

CICO Diet Modifications

Making a few easy recipe modifications can make it even easier to hit your calorie goals without having to give up your favorite foods. Fortunately, lowering the calorie count of your recipes is easier than it sounds. Here are a few ways that you can turn high-calorie guilty pleasures into CICO diet-friendly dishes:

• Pizza: Reduce the amount of cheese per slice, load up on the veggies and try a flour-free cauliflower crust instead.
• Pasta: Use a spiralizer to make veggie-based noodles out of zucchini, carrots or spaghetti squash, or experiment with calorie-free shirataki noodles.
• Rice: Grate some steamed cauliflower to mimic the taste and texture of rice in your favorite dishes. You buy frozen cauliflower rice and sauté it for a few minutes
• Burgers: Swap your bun for a lettuce wrap, and limit high-calorie toppings like cheese and sauces.
• Chips: Instead of snacking on potato chips, try baking your own veggie chips using kale, carrots or radishes.
• Mashed potatoes: Cut calories by using cauliflower or turnips in place of potatoes for this classic dish.
• Ice cream: For a low-calorie way to satisfy your sweet tooth, try blending frozen bananas to make a homemade soft serve.

Precautions

Focusing solely on cutting calories can lead to many potential problems, including nutritional deficiencies. Be sure to include a wide variety of healthy foods in your diet and monitor your micronutrients carefully to prevent adverse side effects.

Symptoms like fatigue; changes in skin, hair or nails; numbness; irritability; or bleeding gums can all be signs of nutrient deficiencies. If you experience these or any other negative symptoms, consult with your doctor or dietitian.

Additionally, dropping your caloric intake too low can lead to starvation mode, a condition that can slow down metabolism and stop weight loss altogether. It’s generally recommended not to dip below 1,200 calories per day, although this number might be higher depending on your size and gender. Make sure you’re eating enough and avoid cutting your calories too low to avoid going into starvation mode.

Final Thoughts

• For some people, the CICO diet can help promote weight loss, which can come with many health benefits. The diet is also easy to follow and flexible.
• On the other hand, focusing exclusively on caloric consumption may not be sustainable, can lead to nutrient deficiencies and doesn’t take into account the many other factors that play a role in weight loss.
• Use a CICO calculator to estimate how many calories you need for weight maintenance, then subtract 250–1,000 calories per day to create a calorie deficit and lose between half a pound to two pounds weekly.
• Ideally, however, calorie counting should be used in conjunction with a nutritious, well-balanced diet and positive behavior changes to foster a healthy lifestyle.

The post CICO Diet (Calories In & Calories Out): Does It Work? appeared first on Dr. Axe.

“MCT,” a healthy type of saturated fatty acid, has been linked to several important health benefits. What is MCT oil good for exactly? As explained more below, MCT oil benefits include improving cognitive function and supporting weight loss/healthy weight management.

Coconut oil is one great source of MCTs (medium chain triglycerides) — roughly 62 percent to 65 percent of the fatty acids in coconut oil are MCTs. But recently, more concentrated “MCT oil” has also been growing in popularity.

MCTs are believed to be largely missing from the diets of people eating “standard Western” diets, most likely because the public has been led to believe that all forms of saturated fats are potentially harmful. However, recent research has shown a lot of evidence about the real truth regarding saturated fats.

For example, MCTs seem to be supportive of brain and gut health, especially since they have the capability to combat harmful bacteria, viruses, fungi and parasites.

What Is MCT Oil?

“MCTs” are medium-chain triglycerides, a form of saturated fatty acid. They are also sometimes called “MCFAs” for medium-chain fatty acids. MCT oil is a pure source of fatty acids.

MCTs get their name because of the length of their chemical structure. All types of fatty acids are made up of strings of connected carbon and hydrogen.

Fats are categorized by how many carbons they have: Short-chain fats (like butyric acid) have fewer than six carbons, medium-chain fats have between six to 12 carbons and long-chain fats (like omega-3s) have between 13–21.

Compared to longer-chain fatty acids, MCTs are absorbed more easily since there’s less work for the body to do breaking apart carbon bonds. MCTs are smaller, so they can permeate our cell membranes more easily and don’t require that we use special enzymes in order for our bodies to utilize them.

What does MCT oil do to make it a top source of healthy fats? Medium-chain fats are digested easily and sent directly to your liver, where they have a thermogenic effect and the ability to positively alter your metabolism.

This is one reason why many people say that MCTs, including coconut oil, are burned by the body for energy, or “fuel,” instead of being stored as body fat.

There are actually a few different forms of MCTs, some that are likely more effective than others. The four different kinds of MCTs include:

• caprioc acid (C6)
• caprylic acid (C8)
• capric acid (C10)
• lauric acid (C12)

Generally speaking, the shorter the chain (meaning the lower the number of carbons the acid has), the faster the body can turn the fatty acids into usable energy, in ketone form. Ketones are what the body produces when it’s using fat for energy instead of glucose, such as when someone is following the keto diet.

Regardless of the exact kind of MCT, all are still beneficial for overall health — especially for people who have a difficult time digesting other forms of fats, including anyone with conditions tied to malabsorption problems, digestive disorders like leaky gut syndrome, Crohn’s disease, gallbladder infections and so on.

Traditional populations living in tropical areas have been consuming saturated fats, including sources of MCTs like coconuts, for thousands of years without any ill effects — so consider the idea that a low-fat diet is “healthy” to be one of the biggest nutrition lies there ever was!

Nutrition Facts

One tablespoon of MCT oil contains:

• Calories: 121
• Carbohydrates: 0 grams
• Fiber: 0 grams
• Sugar: 0 grams
• Fat: 13 grams
• Saturated Fat: 11 grams
• Unsaturated Fat: 1.1 grams
• Trans Fat: 0 grams
• Cholesterol: 0 milligrams
• Protein: 0 grams
• Sodium: 0 milligrams

Health Benefits

What is MCT oil used for? Below are some of the benefits of MCTs and why people choose to supplement with it.

1. Can Help with Weight Loss/Maintenance (Including on the Keto Diet)

MCTs seem to have positive effects on energy expenditure, fat-burning and weight reduction.

As part of a healthy diet, there’s some evidence suggesting (mostly from animal studies) that MCT oil can help increase satiety and even raise the metabolic rate at which the body functions.

Does this mean eating large amounts of MCTs daily will make you drop pounds? Not quite. Not every study has shown a link between MCT oil and weight loss, but some definitely have shown positive effects on metabolic function.

For example, a 2003 study published in the Journal of Obesity and Related Metabolic Disorders showed that after comparing long-term consumption of MCTs and long-chain triglycerides (LCTs) on energy expenditure, body composition and fat oxidation in obese women, the MCTs had more significant effects. Substitution of MCTs for LCTs in a targeted energy balance diet proved to offer better prevention of long-term weight gain due to increases in energy expenditure and fat-burning.

Another 2015 a meta-analysis of randomized controlled trials looked at how results compared in terms of body weight and body fat in groups of adults either consuming long-chain fats or medium-chain fats. Energy, fat, protein and carbohydrate intakes did not differ significantly between the groups involved in the study, only the types of fats they were receiving.

The analysis found that, overall, decreases in body weight and body fat were significantly greater in the MCT group than in the LCT group.

How may MCT oil help you lose weight? Experimental studies demonstrate that dietary MCTs suppress fat deposition through enhanced thermogenesis and fat oxidation in both animals and humans. In other words, it’s believed that they help the body produce ketones, which gives you the same benefits as the keto diet without needing to cut carbs to drastically low levels.

In fact, MCTs are sometimes called “the ultimate ketogenic diet fats” because of their heating effect in the body and ability to rapidly be used for energy, especially when someone is not eating a lot of carbohydrates. This makes them perfect for the keto diet to help the body reach ketosis — along with one of the best things to consume on the Paleo diet.

2. Helps Protect Heart Health

What are the benefits of MCT oil when it comes to cardiovascular health? A 2010 study published in the Journal of Nutraceuticals and Functional Foods reported that MCTs can help prevent the development of metabolic syndrome — a term given to a cluster of conditions including metabolic disorders such as abdominal obesity, dyslipidemia, hypertension and impaired fasting glucose levels.

Another 2018 study concluded that MCTs showed more protective effects on cardiovascular health in rats fed a high-fat diet compared to LCTs. It’s thought this was due to MCTs improving serum lipid profiles and reducing hepatic total cholesterol.

MCTs seem to be able to help decrease cardiovascular disease and mortality risk in general due to helping lower odds of becoming obese. Most likely, they have this positive effect because they are anti-inflammatory, easy to digest, satiating and easily used for energy, as described above.

3. May Improve Energy Levels, Mood and Performance

Your brain is largely made up of fatty acids, so you need a steady supply from your diet to feel your best, think clearly, perform well at work and stay sharp well into older age.

Medium-chain fats are believed to be one of the most easily digested, utilized and protective fatty acids that exists. They can be especially helpful for those following very low-carb diets, including the ketogenic diet, since studies show they can reduce adverse effects of keto-induction and improve time to ketosis.

Some studies have found that the use of MCTs can even help improve memory problems, including among those with Alzheimer’s disease. A 2018 study found that use of MCTs while following the ketogenic diet helped patients with Alzheimer’s experience improvements in symptoms.

It only makes sense that a food that supplies fuel for your brain and also helps you absorb vitamins and minerals better will also make you feel more clear-headed, energetic and positive.

Other studies, including a 2018 study published in Plos One, have shown that MCTs can help support exercise performance during moderate- and high-intensity exercise.

4. Supports Digestion and Nutrient Absorption

Both MCT oil and coconut oil are beneficial for balancing bacteria in the gut microbiota, which in turn has positive effects on the digestive symptom, energy expenditure, and the ability to absorb vitamins and minerals from the foods you eat.

Medium-chain fats can help kill a wide range of pathogenic viruses, strains and bacteria that cause digestive issues, including candida, constipation, diarrhea, food poisoning, stomachaches and so on.

You also need to consume fatty acids in order absorb certain vitamins and nutrients found in various foods. These include nutrients like beta-carotene (a precursor of vitamin A found in plants like berries, squash and leafy greens), vitamin E, calcium, magnesium, phosphorus and lutein.

5. Has Antibacterial, Antiviral, Antifungal and Anti-Inflammatory Properties

MCTs have natural antimicrobial properties and may help balance bacteria in the gut.

Here are some bacteria known to be killed by medium-chain fats:

• streptococcus (which causes strep throat, pneumonia and sinus infections)
• straphylococcus (which causes food poisoning and urinary tract infections)
• neisseria (which causes meningitis, gonorrhea and pelvic inflammatory diseases)
• some other strains that cause stomach viruses, candida, ulcers and sexually transmitted diseases

Another great thing about MCTs is that they are capable of reducing “bad bacteria” without harming or removing “good bacteria.” That’s important, considering we need the good kind for intestinal health and digestive functioning.

According to some studies, medium-chain fats offer better protection from infections than longer-chain fatty acids do. A study published in the Journal of Nutritional Biochemistry found that fatty acids and monoglycerides with chain lengths varying from eight to 12 carbons were found to be more strongly antiviral and antibacterial when added to milk and formula than long-chain monoglycerides.

Medium-chain lipids added to milk (lipid-enhanced milk) and formula inactivated a number of pathogens, including respiratory syncytial virus (RSV), herpes simplex virus type 1 (HSV-1), haemophilus influenzae and streptococcus.

Other research has shown that MCT oil can help control inflammatory responses through modulation of mitochondria activity. It’s believed this is due to the production of pro-inflammatory cytokines being down-regulated and anti-inflammatory cytokines being elevated following use of MCT oil.

6. Can Withstand High-Heat Cooking

MCT oils are particularly good for cooking because they have a high “smoke point,” meaning they don’t oxidize from heat easily. This is important, because certain cooking oils are not well-suited for high-temperature cooking (like extra virgin olive oil or flaxseed oil, for example) and can become rancid oils somewhat easily.

MCT oil can be used for the most part in baked goods, sautés, stir-fries and grilled foods without oxidizing.

Risks and Side Effects

What are the side effects of MCT oil? Most people can tolerate this product well, considering it’s naturally found in some foods.

When they do occur, MCT oil side effects are usually minor and may include nausea, vomiting, diarrhea and an upset stomach.

To avoid adverse effects start by taking a low dose, such as one teaspoon, and increasing gradually up to one to two tablespoons daily. Taking this product with food can also help reduce digestive upset and other effects.

Because high consumption of MCTs may impact cardiovascular disease risk factors in people at risk for heart disease, speak to your doctor if this applies to you before a starting an MCT regimen or a high-fat diet.

MCT vs. Coconut Oil

Is MCT oil the same as coconut oil? Coconut oil provides not only MCTs (especially abundant levels of lauric acid), but also antibacterial properties, antioxidants, anti-inflammatories and more.

What is the difference between coconut oil and MCT oil? The main difference between is that MCT oil is much more concentrated and contains mostly capric acid and caprylic acid.

Coconut oil is one source of MCTs, but it also contains other types of fatty acids besides MCTs. While coconut oil certainly has MCTs in it, concentrated MCT oil is almost entirely MCTs. 

• There are four different kinds of MCTs, which differ depending on the number of carbons there are connected to the fat molecules. (This ranges between six to 12 carbons long.)
• The MCTs in coconut oil are made up of about 50 percent of one kind (lauric acid) but typically contain the other three in varying amounts.
• MCT oil, on the other hand, is produced using fatty acids extracted from coconut and palm oil and is usually composed of capric acid, caprylic acid or a blend of both.
• Coconut oil is one of the best sources of lauric acid. Although about 90 percent of the fats found in coconut oil are saturated, a high percentage is not the very short-chain MCTs that have less carbons. (Lauric acid has 12.)

The fatty acids termed MCTs and lauric acid act somewhat differently in the body, although in the U.S., coconut oil and MCT oil manufacturers are legally allowed to claim that lauric acid is a type of MCT.

Some people say that lauric acid doesn’t biologically act like other forms of shorter MCTs (or at least as quickly), which is one reason why MCT advocates believe that MCT oil is somewhat superior.

On the other hand, coconut oil does have some well-documented health benefits that concentrated MCT oils might lack. The biggest drawback to buying manufactured MCT oil is that you might not really know what you’re getting.

In order to produce a liquid MCT oil that does not become solid at colder temps, it might need to be more refined than regular coconut oil. Most MCT oils on the market are manufactured via chemical/solvent refining, which can mean they require using chemicals like hexane and different enzymes and combustion chemicals.

The bottom line? Enjoy both for their numerous benefits — just make sure you buy high-quality products that clearly state what the ingredients are and how they were produced.

Sources

MCTs are found in both certain foods and in concentrated supplement form. Aside from coconut oil, smaller amounts of MCTs can also be found in certain other foods with saturated fats, including:

• butter (especially butter from grass-fed cows)
• cheeses
• palm oil
• whole milk
• full-fat yogurt

Where can you buy MCT oil? Look online and in health food stores.

Here’s more about the different types that are available:

• Organic MCT oil — The production of MCT oil as a supplement is not very well-regulated, so if you don’t buy high-quality product from a reputable brand that you trust, then you may not really know what you’re getting. Be sure to always buy a high-quality, ideally organic oil that clearly states what the ingredients are and how it was produced.
• Un-emulsified” MCT oil — This type works best in recipes when it’s blended because it helps improve the creamy texture.
• Emulsified MCT oil — This type mixes much more easily at any temperature. Emulsified oil is regarded as the best type to use in coffee if you want a creamy quality and don’t want to blend it first.
• MCT oil powder — Powders are newer types of products that can be used just like liquid oils. They are advertised as a “mess proof,” convenient way to add MCTs to things like smoothies, coffee, baked goods, etc.

Caution: Palm oil is a controversial source of MCTs — not because it’s bad for your body, but because there are major issues involved in the process of procuring this oil. These include deforestation, loss of wildlife diversity and unethical treatment of workers.

That’s why many authorities recommend RSPO-certified palm oil, which comes from producers that prioritize sustainability practices.

Dosage

A wide range of MCT dosages have been used in studies, from about five to 70 grams daily (or 0.17–2.5 ounces) depending on the person’s goals.

Some people are firm believers in taking MCT oil daily just like a supplement, straight from the spoon or mixed into drinks. It has no taste or smell, so this is an option if you’re really looking to increase your intake quickly. But be careful — a little goes a long way, with one tablespoon containing 121 calories.

Start off with half to one teaspoon daily and work your way up to one tablespoon per day. While consuming MCTs and other fats shouldn’t lead to weight gain, of course portion control is still important.

Calories can add up fast if you’re pouring it onto many meals (and drinks) daily — plus quality is expensive, so you still want to use it sparingly.

Uses

Perhaps one of the biggest reasons that MCT oil sales have skyrocketed in recent years is due to growing popularity of “The Bulletproof Diet,” created by Dave Asprey. This dietary approach that recommends you receive 50 percent to 70 percent of your energy from healthy fats, especially MCTs, grass-fed butter and coconut products.

The plan’s signature breakfast, “bulletproof coffee,” is basically MCT coffee. It’s a mix of coffee, MCT oil and butter and promises decreases in hunger levels, the ability to fast easily, better brain function and mental clarity.

Other people call this concoction “keto coffee.”

How can you use MCT oil creatively at home without needing to simply drink “bulletproof coffee” every morning? Some clever ways to get more MCT oil into your diet include:

• Making homemade mayonnaise in a blender (using creamy MCT oil, an egg yolk, extra virgin olive oil, lime juice and salt)
• Whisking together a salad dressing (using MCT oil, raw honey, Dijon mustard and your favorite herbs)
• Adding some to smoothies, shakes or yogurt (which stabilizes your blood sugar since it helps slow down the rate that glucose and fructose sugar molecules are absorbed) — coconut-based MCT oil goes particularly well with tropical fruits in a smoothie
• Using it in homemade baked goods (you can sub out about 1/3 of the coconut oil for MCT oil instead)

MCT oil has benefits for your skin and hair, too. It can be used in homemade teeth-whitening treatments, moisturizer, lip balm, sunscreen, shaving cream, conditioner, facial masks, salt scrubs and essential oil blends.

Final Thoughts

• What is MCT oil? MCTs stand for medium chain triglycerides, a type of healthy saturated fatty acid.
• Scientifically proven benefits of MCT oil include its ability to help with weight loss or maintenance, heart health protection, improved energy levels and mood, and digestion and nutrient absorption support.
• The difference between MCT oil and coconut oil is that MCT oil is more concentrated and contains different proportions of MCTs.
• In addition, MCT oil has antibacterial, antiviral and antifungal properties, and it can withstand high-heat cooking.
• It’s become popular to use MCT oil in coffee when following a low-carb diet, such as the ketogenic diet.
  

The post MCT Oil Benefits for Weight Loss, Heart Health & Energy Levels appeared first on Dr. Axe.

Salt has been used as a natural flavoring for thousands of years, and it’s so vital to our existence that a portion of our tongues is even designated to taste saltiness. However, in recent years, salt has come under fire and been characterized as an unhealthy substance that we should cut out of our diets in favor of heart health. That being said, not all salt is created equal, and there is definitely a difference between unrefined, mineral-rich varieties like sea salt versus salt that has been heavily processed and stripped of all of its natural nutrients.

So is sea salt good for you? Does sea salt have iodine? And which types are best when it comes to your health?

Keep reading for everything you need to know about this common kitchen ingredient.

What Is Sea Salt?

All types of salt — including table salt — originate from a sea or a salty body of water, but not all salts currently on the market actually come from the oceans in existence today.

What does that mean? Salts that are not sea salt are often derived from underground salt deposits left behind by seawater at some point.

Sea salt is a type of salt produced from the evaporation of current seawater. The evaporation is accomplished by either open-air solar evaporation or by a quicker vacuum evaporation process.

Some of the pricier sea salts available today often come from the slower sun-fueled evaporation method.

When you eat a sea salt that has experienced very little processing, you have a salt that contains health-promoting trace minerals. It also has natural flavors and colors that make it a lot tastier and more interesting to use for cooking as well as homemade beauty products.

Sea salt can be either unrefined or refined, although unrefined sea salt is generally recommended to maximize its potential health benefits. Refined sea salt, on the other hand, is washed to strip it of its trace minerals and often contains harmful food additives.

Salt has always been essential to human life since humans need sodium in order to survive. The production of sea salt has been dated all the way back to prehistoric times. Since all salt either comes from dead, dried-up seas or living seas, the history of salt is equivalent to the history of sea salt.

In the sub-Sahara in the 6th century, Moorish merchants regularly traded prized salt in equal amounts (by weight) for gold. Later in 1295, the explorer Marco Polo returned from his travels telling stories of the highly impressive value of salt coins bearing the seal of the Great Khan of the Mongol empire. There were salt trade routes all over the world with the most popular one leading from Morocco south across the Sahara to Timbuktu.

The history of human civilization is said to be directly linked to salt. How so?

Animals would create paths to salt licks, men would follow, turning trails into roads, and settlements would grow beside these roads. As civilizations grew around the world, salt continued to be one of the main items used for trade.

Solnitsata was Europe’s earliest known town, and it was constructed around a salt production facility. According to archaeologists, Solnitsata accumulated wealth by supplying salt throughout the Balkan Peninsula.

Health Benefits

Sea salt has been a star ingredient in many forms of traditional medicine for centuries. In fact, ancient Ayurvedic texts even mention it and consider it essential to the function and growth of the body.

According to Ayurveda, salt should be unrefined and consumed in moderation to get the most health benefits. Sea salt is believed to act as an antidiuretic and help soothe the throat, clear the sinuses, support electrolyte balance and aid in detoxification.

Meanwhile, in Traditional Chinese Medicine, sea salt is used to cool the body and regulate levels of water and moisture. It’s also said to enhance kidney health, flush out toxins and promote proper digestion in the body.

Here is more on the benefits of sea salt backed up by research.

1. Rich in Trace Minerals

High-quality sea salts typically contain upward of 60 trace minerals, and for specific types like Himalayan sea salt, that number is said to be closer to 84. Either way, sea salts are a great source of micronutrients.

It’s become harder and harder to obtain trace minerals from the foods we eat due to the lack of nutrient-rich soil. However, trace minerals are still abundant in our planet’s seas and oceans, from which we get a variety of sea salts.

2. Prevents Dehydration and Balances Fluids

Here’s how sodium works within the body: Water follows salt, which means if you increase your sodium intake too much, water retention also occurs.

At the same time, the opposite is also true: A loss in sodium results in a loss in water, potentially causing symptoms like dehydration and extreme thirst.

By consuming sea salt in moderation each day, you also ensure that you maintain sufficient sodium levels, which helps balance your sodium-potassium ratios. Sodium and potassium are two electrolytes that work together to ensure that there is proper fluid balance in your body’s cells as well as your blood plasma and extracellular fluid.

3. Loaded with Electrolytes

The minimal processing of unrefined sea salt enables it to retain much of its natural mineral content. Sea salt contains many of the major electrolytes, like sodium, magnesium, calcium and potassium, that are absolutely essential to good health.

Electrolytes have so many important functions — from regulating your heartbeat to allowing your muscles to contract so you can move. Sea salt in moderation can help in avoiding an electrolyte imbalance, which can cause all kinds of serious negative symptoms, including some that are potentially deadly.

4. Promotes Brain, Muscle and Nervous System Function

As a good source of sodium, sea salt is essential for proper brain, muscle and nervous system function. Not only does sodium play a role in regulating your body’s fluid balance, but it’s also required for the transmission of electrical signals in the body.

Why is this so important? Without the proper transmission of electrical signals in the body, so many things can get thrown off.

Without this communication system working as it should, the brain, muscles and nervous systems are especially inclined to suffer. Both too much and too little sodium cause cellular malfunction. So as much as you hear about making sure you don’t get too much salt in your diet, it’s also absolutely just as important to make sure we get enough.

5. Supports Digestive Health

Not getting enough salt in your diet can also negatively impact your digestive health. In fact, a lack of salt in the diet can lead to a reduction of hydrochloric acid (HCL) in your stomach.

If you have low stomach acid, it can seriously throw your digestive system out of whack, contributing to issues like heartburn, stomach pain, vomiting and constipation. Consuming the right amount of sea salt can help your body produce proper amounts of HCL since sea salt provides chloride, one of the building blocks of stomach acid.

6. Promotes Nutrient Absorption

Having enough stomach acid also helps our bodies absorb vitamins and minerals, like calcium, zinc, iron, folate and vitamin B12. For this reason, consuming a high-quality sea salt regularly can help your body absorb more nutrients from the foods that you eat.

This is great news since it’s not only what you eat, but how your body processes what you eat that gives your body the essential nutrients it needs on a daily basis.

Types of Sea Salt

There are many different types of sea salt available, each of which varies based on where it originates and the health benefits that it provides. Here are a few of the most common types of sea salt on the market today:

Himalayan Sea Salt

Many believe Himalayan sea salt is the purest salt available on the planet. With a history dating back to Earth’s creation, it’s believed to be composed of dried remnants of the original, primal sea.

Known as “pink gold” or “pink sea salt,” Himalayan crystal salt is actually a beautiful translucent pink and contains all of the elements found in your body. Because of the amazing nutrient load, doctors of functional medicine report that regularly eating pink Himalayan salt can help:

• Regulate the water content throughout your body
• Promote healthy pH balance in your cells (particularly your brain cells)
• Promote blood sugar health and help reduce the signs of aging
• Assist in the generation of hydroelectric energy in cells in your body
• Absorb food particles through your intestinal tract
• Support respiratory health
• Promote sinus health
• Prevent muscle cramps
• Promote bone strength
• Regulate your sleep
• Support your libido
• Promote vascular health
• Regulate your blood pressure with sufficient water and potassium intake

Celtic Sea Salt®

Another ancient commodity, Celtic Sea Salt® is comparable to Himalayan crystal salt in its composition and health benefits. With a grayish hue, it is naturally harvested in Brittany, France, near the Celtic Sea, using a 2,000-year-old Celtic method that is crucial to preserving its life-giving nutrition profile.

It’s been reported that Celtic Sea Salt® is incredibly beneficial for your health and can help:

• Alkalize the body
• Balance blood sugars
• Eliminate mucus buildup
• Build immunity
• Improve brain function
• Increase energy
• Provide electrolyte balance
• Promote restful sleep
• Prevent muscle cramps
• Regulate heartbeat and blood pressure

Interestingly, this salt retains its moisture and is moist to touch, regardless of how you store it. Think of this as a gentle reminder of its ocean source and continual life-giving properties.

Other sea salt options include:

• Fleur de Sel or  Flor de Sal: French or Portuguese for “flower of salt,” this sea salt gets its name from the patterns of crystals that resemble flowers. This is a salt that forms as a thin, fragile crust on seawater’s surface  as it evaporates. Traditionally, it was used as a salve and laxative, but today it’s most commonly used for cooking as a finishing salt.
• Flake Sea Salt (or Flaky Sea Salt): This variety of sea salt can be formed naturally or produced by a variety of methods. Often sold under the brand Maldon sea salt flakes, flaky sea salts have thin, flattened crystals that provide more surface area with less mass, resulting in a quick-dissolving and crunchy salt. It’s said that flake sea salt has a saltier taste but may also contain a lower amount of trace minerals than other sea salts.
• Hawaiian Sea Salt: Hawaiian or Alaea sea salt is a traditional Hawaiian salt. Alae is a natural red volcanic clay that is added to enrich the salt with iron oxide, and it also gives this sea salt its distinctive red sea salt color but can also be found in white or black sea salt varieties. Real Hawaiian salt is pricey and hard to find outside of Hawaii.
• Italian Sea Salt: This sea salt is derived from the Mediterranean Sea along the coast of Sicily.

You can also find other specialty sea salt varieties, such as coarse sea salt, smoked sea salt and iodized sea salt. There are also some salt substitutes you can try if you do need to cut down on your sodium intake, such as health-promoting herbs and spices, among others.

Sea Salt vs. Table Salt

Table salt and sea salt are two of the most common types of salt found on grocery store shelves and spice pantries alike. What are the differences between sea salt vs. table salt?

Table salt is mainly mined from underground salt deposits. It’s heavily processed to eliminate healthy minerals and manufactured by taking natural salt (such as crude oil flake leftovers) and heating it to 1,200 degrees Fahrenheit. During this extreme process, the chemical composition is completely altered, destroying many of its potential health-promoting properties.

Although the salt chemical formula for both table salt and sea salt alike is mostly sodium chloride, the sea salt composition also contains more trace minerals like calcium, magnesium and potassium. Generic table salt, on the other hand, ends up being about 97.5 percent sodium chloride and a 2.5 percent balance containing an array of ingredients, including:

• Anti-caking chemicals
• Iodine to help prevent goiters
• MSG and/or white processed sugar to help stabilize the iodine
• Aluminum derivatives, such as sodium silicoaluminate

Most food manufacturers add iodine to table salt, increasing the risk of consuming excess amounts. While higher intakes of iodine are generally well-tolerated by most people, it could cause thyroid dysfunction for certain people who may be more sensitive to its effects. For these individuals, keeping iodized salt intake in moderation is absolutely essential, and opting for a minimally processed, non-iodized sea salt in place of iodized salt may be a good option.

Sea Salt vs. Kosher Salt vs. Rock Salt

Although kosher salt is another of the most popular types of salt available, few people really understand what it is and what the differences are between kosher salt vs. sea salt. Kosher salt stands out because of its large flake size and coarse texture, making it ideal for applying directly onto foods with your fingers.

Because of its unique texture, kosher salt is often used for draining blood from meat prior to consumption to comply with Jewish laws, which is where it gets its name.

Rock salt, on the other hand, is a type of salt that is derived from oceans that dried up millions of years ago, leaving behind a concentrated amount of salt in the crust of the Earth. This type of salt contains a wide array of important minerals and little to no moisture but is often classified as one of the purest forms of salt in existence.

Himalayan pink salt is one of the most popular examples of a rock salt, but other varieties are also available that are harvested from different regions around the world.

Where to Find and How to Use (Recipes)

Wondering where to buy sea salt? Given its rise in recent popularity, you can find a wide variety of sea salt brands at most major grocery stores in the spice and seasoning aisle. Pay close attention to the ingredients label, and select a product with minimal added ingredients to make sure you get the best quality possible.

Once you’ve got your hands on some high-quality sea salt, there are limitless ways to start adding it into your routine. One of the easiest ways is to simply swap it for table salt in your favorite recipes, using it to spice up main courses and side dishes. You can also add it to desserts for a savory kick of flavor by experimenting with recipes like sea salt ice cream or sea salt caramel.

Aside from using it in cooking and baking, you can also try making some DIY beauty products with sea salt as well. Try making a dead sea salt scrub to get rid of dry skin by mixing coarse sea salt, coconut oil and your choice of essential oils.

You can also make a DIY sea salt spray for hair to get beachy waves all year round using just a few simple ingredients.

Sea salt is also sometimes used for a sea salt flush or sea salt cleanse to help clear out the colon. This typically involves mixing lemon juice, sea salt and water and drinking it quickly to help produce a bowel movement.

You can also try a Himalayan salt lamp for a host of cleansing benefits.

Looking for some simple and delicious ways to start adding sea salt to your daily diet? Look no further! Here are a few simple and delicious recipes using sea salt to get you going:

• Crustless Spinach Quiche
• Healthy Sea Salt Dark Chocolate Bars
• Baked Chile Relleno Casserole
• Chocolate Avocado Pudding with Hazelnuts and Sea Salt
• Cajun Blackened Chicken

Risks and Side Effects

Even though sea salt has some health benefits, you don’t want to overdo it. If your diet is too high in sodium, then more water is excreted by the kidneys, which can cause complications with balancing other essential electrolytes. Symptoms of having too much sodium in your diet may include bloating, lethargy, dehydration, weakness, irritability and muscle twitching.

Hypernatremia occurs when there’s an imbalance of sodium and water in your body. This condition is more common among:

• infants who have a low intake of breast milk or an intake of formula that was not mixed properly
• older adults
• people with diabetes or kidney problems
• severe burn patients
• people who take diuretics
• those who eat heavily processed diets

Symptoms can include intense thirst, headache, confusion, irritability, restlessness and drowsiness. If you think that you may be experiencing hypernatremia, seek medical attention immediately.

Additionally, if you’re cutting table salt out of your diet altogether, it’s important to ensure you’re getting iodine from other food sources in your diet. In addition to iodized salt, you can also find iodine naturally in foods like seaweed, dairy products, seafood and eggs.

If you don’t commonly consume any of these foods, opting for iodized sea salt may be a good option to make sure you’re meeting your daily needs for this key mineral to avoid an iodine deficiency.

Final Thoughts

• Sea salt is a type of salt produced from the evaporation of seawater. Because it’s less refined than other types of salt, it contains a higher concentration of trace minerals and a more intense flavor.
• In addition to being less refined and containing a richer nutrient profile, one of the main differences between table salt vs. sea salt is that table salt is often higher in additives and enriched with iodine.
• There are many different types available, including Himalayan sea salt, Celtic Sea Salt®, Italian sea salt, Hawaiian sea salt, flake sea salt and Fleur de Sel.
• The main difference between Himalayan salt vs. sea salt varieties like flake sea salt is that it is considered the purest form and has a distinct pink color due to the presence of iron oxide.
• There are also several differences between sea salt vs. kosher salt, which is a type of salt favored for its large flake size and coarse texture.
• You can easily swap it in for regular salt in your favorite recipes or try it in some beauty products by making a DIY sea salt hair spray or sea salt scrub to take advantage of its full range of benefits.

The post Sea Salt vs. Table Salt: Benefits, Types, Uses, Side Effects & More appeared first on Dr. Axe.

What you grab at the grocery store can have a huge impact on overall health. In fact, while loading your cart up with refined grains, sugary drinks and processed foods can increase inflammation and tank energy levels, filling up on healthy, healing foods can help keep you feeling your best and protect against chronic disease.

The healing foods diet is designed to heal the body and improve health by encouraging the consumption of nutritious, whole foods like fruits, veggies and healthy fats.

Plus, this simple eating pattern is a great way to ensure you supply your body with a steady stream of the nutrients you need to help prevent nutritional deficiencies in your diet.

Healing Foods Diet Principles

The healing foods diet is an eating plan that focuses on replacing refined, processed and inflammatory ingredients in your diet with nutritious, whole food alternatives to promote better health.

The diet includes a few simple steps that involve making some simple switches in your diet. Best of all, unlike other diets with extensive, complicated rules and regulations, the healing foods diet relies on three basic principles:

1. Swap out Unhealthy Fats

Trading unhealthy fats for healthier options is one of the key components of the healing foods diet.

This is because unhealthy fats, such as hydrogenated and partially hydrogenated oils, trans fats and refined vegetable oils, can cause chronic inflammation and may contribute to conditions like heart disease, stroke, diabetes and cancer.

Healthy fats, on the other  hand, are essential for everything from hormone production to cancer prevention, brain development and weight loss.

2. Change the Meats You Eat

Selecting sustainable sources of meat not only helps support ethical farming practices and minimizes your environmental impact, but it may also be better for your health as well.

For instance, grass-fed beef is significantly higher in heart-healthy omega-3 fatty acids than grain-fed varieties and is also richer in conjugated linoleic acid, a type of fatty acid that has been associated with a multitude of health benefits.

Similarly, wild-caught fish is lower in calories, higher in important minerals and less likely to be contaminated by harmful toxins than conventional farmed fish.

3. Remove Refined Sugars and Grains

During processing, refined grains are stripped of many important vitamins and minerals, producing a final product high in calories, carbs and sugar but lacking in essential nutrients.

White rice, pasta and noodles are a few examples of refined grains that are low in the important micronutrients that your body needs. Swapping these foods out for healthy whole grain alternatives is a great way to squeeze some extra vitamins and minerals into your diet to support healing.

Related: Improve Your Diet & Health with a Clean Eating Meal Plan

Benefits

1. Decreases Inflammation

Acute inflammation is a normal part of the immune process that helps protect the body against foreign invaders. Chronic inflammation, on the other hand, can contribute to conditions like heart disease, obesity and diabetes.

While some foods can increase markers of inflammation, others can help fight inflammation and aid in the prevention of chronic disease.

Plant-based foods like fruits and veggies, in particular, are linked to lower levels of inflammation in the body.

2. Improves Heart Health

As the leading cause of death around the world, heart disease accounts for around 31.5 percent of deaths globally.

Making a few simple swaps in your diet and filling up on heart-healthy foods as part of the healing foods diet is a simple way to reduce the risk of heart disease to keep your heart healthy and strong.

Healthy fats, high-fiber foods and antioxidant-rich fruits and veggies are all plentiful on the healing foods diet and can help protect against conditions like high blood pressure, heart disease and stroke.

3. Stabilizes Blood Sugar

Sustaining high blood sugar levels can be detrimental to overall health. Not only can it worsen diabetes symptoms and cause serious side effects like vision loss and nerve damage, but it can also lead to a condition known as insulin resistance.

Insulin is the hormone responsible for transporting sugar from the bloodstream to the cells. When you load up with lots of high-carb, sugary foods, it increases levels of both blood sugar and insulin.

Over time, maintaining high levels of insulin in the blood can impair your body’s ability to use it efficiently, spiking blood sugar levels and throwing hormones out of whack.

Not only is the healing foods diet low in unhealthy ingredients that can contribute to insulin resistance, but it’s also rich in high-fiber, nutrient-dense foods to support better blood sugar control.

4. Rich in Minimally Processed Ingredients

Shockingly, some studies estimate that nearly 58 percent of total daily calories in the average American diet come from ultra-processed foods. These foods are stripped of their nutritional value and associated with a long list of health issues, including heart disease, cancer and even death.

All foods included on the healing foods diet are minimally processed. This helps maximize their nutrient content and reduces the risk of adverse health effects associated with other processed ingredients.

5. Prevents Nutritional Deficiencies

In addition to promoting healing with whole foods, the healing foods diet also ensures you get the important vitamins, minerals and antioxidants your body needs to support overall health.

Nutritional deficiencies can cause a slew of negative symptoms, including low energy levels, fatigue, anemia, bone loss and brain fog.

Filling your plate with a variety of foods that promote healing as part of the healing foods diet helps provide important vitamins and minerals to prevent nutritional deficiencies.

What to Eat

The healing foods diet is rich in nutritious whole foods, including fruits, veggies, nuts, seeds, legumes and healthy fats. Grass-fed meat, wild-caught fish and organic poultry are also permitted as part of the plan, along with an assortment of healthy condiments, herbs and spices.

Here are a few ingredients you can enjoy as part of the healing foods diet:

• Fruits: strawberries, oranges, lemons, blackberries, limes, raspberries, pears, apples, blueberries, etc.
• Vegetables: broccoli, cabbage, bell peppers, Brussels sprouts, tomatoes, asparagus, garlic, cucumber, onions, ginger, etc.
• Nuts: almonds, cashews, pecans, pistachios, macadamia nuts, walnuts, Brazil nuts
• Seeds: hemp seeds, pumpkin seeds, sunflower seeds, chia seeds, flaxseeds
• Legumes: black beans, kidney beans, pinto beans, lima beans, chickpeas, lentils
• Whole grains: quinoa, barley, buckwheat, millet, brown rice
• Healthy fats: olive oil, coconut oil, MCT oil, grass-fed butter, ghee, avocado oil
• Dairy products: goat milk, kefir, goat cheese, probiotic yogurt, raw milk
• Meat: grass-fed beef, lamb, venison, wild game
• Fish: wild-caught salmon, tuna, mackerel, anchovies, sardines
• Poultry: organic chicken, turkey, goose, duck
• Cage-free eggs
• Condiments: hummus, guacamole, apple cider vinegar, mustard, salsa, balsamic vinegar, liquid aminos
• Herbs and spices: basil, oregano, rosemary, turmeric, cinnamon, paprika, cumin, black pepper, etc.
• Natural sweeteners: stevia, raw honey, maple syrup, dates, monk fruit
• Beverages: water, tea, kombucha, bone broth

Foods to Avoid

Just as important as filling up on the right foods on the healing foods diet is limiting your consumption of unhealthy, pro-inflammatory ingredients.

Not only are these foods typically high in calories, sodium and added sugars, but they can also contribute to the development of chronic disease.

Here are a few foods you should restrict as part of the healing foods diet:

• Refined grains: white rice, pasta, white bread, breakfast cereals
• Added sugars: soda, juice, candies, cookies, granola bars, baked goods, ice cream
• Unhealthy fats: refined vegetable oils, shortening, hydrogenated fats, fried foods
• Conventional meat and poultry
• Farmed fish
• Processed foods: potato chips, crackers, frozen meals, microwave popcorn, processed meat, instant noodles, etc.

Recipes

Whether you’re a professional chef or kitchen novice, there are tons of options to enjoy the variety of foods included on the healing foods diet.

Here are a few nutritious and delicious recipes you can use to help get you started:

• Tropical Acai Bowl with Mango and Hemp Seeds
• Moo Shu Chicken Lettuce Wraps
• Crustless Spinach Quiche
• Grilled Honey Glazed Salmon
• Vegan Paleo Apple Fritters

Conclusion

• The healing foods diet is a simple eating plan that involves limiting consumption of refined grains, added sugars, unhealthy fats and processed ingredients.
• Instead, the diet encourages nutritious, whole foods, including fruits, veggies, legumes, healthy fats, organic meats and healing herbs and spices.
• Filling up on these healthy ingredients can reduce inflammation, protect against heart disease, stabilize blood sugar levels and prevent nutritional deficiencies.
• These healing foods could also potentially aid in the prevention of chronic conditions, including heart disease, stroke, diabetes and cancer.

The post Dr. Axe’s Healing Foods Diet (What to Eat & What to Avoid) appeared first on Dr. Axe.

If you tend to look closely at grocery products while browsing the aisles, especially cured, salted, smoked or lunch meats, you’ve probably noticed the term “nitrites” on the label. Like nitrates, these chemical compounds are commonly used to preserve meats and prevent the growth of bacteria.

While nitrites effectively improve the quality and safety of commonly consumed meat products, excessive exposure does have a handful of health risks, including an increased risk of cardiovascular disease, cancer and type 2 diabetes.

What Are Nitrites?

Nitrites are chemical compounds that contain nitrogen and oxygen, with the chemical formula NO₂. They are commonly used as preservatives in processed meats, such as bacon, ham and hot dogs, to prevent bacterial growth and prolong shelf life.

Nitrites inhibit the growth of bacteria that cause spoilage and foodborne illnesses, such as botulism, and they give cured meats their characteristic pink color and distinctive flavor.

Experimental studies show both benefits and harmful effects of nitrite exposure. While they help prevent foodborne illness, excessive consumption of nitrites has been linked to health risks, such as the formation of carcinogenic compounds in the body and an increased risk of type 2 diabetes.

A major concern with nitrites is that they can react with certain amino acids in the stomach to form nitrosamines, which are known carcinogens. Nitrosamines have been linked to an increased risk of cancer, particularly in the digestive system. Additionally, nitrites can also interact with other substances in the body to form reactive nitrogen species, which can damage cells and contribute to the development of various diseases.

Consuming high levels of nitrites over an extended period of time can also lead to methemoglobinemia, a condition in which the blood is unable to carry oxygen effectively. Symptoms of methemoglobinemia include shortness of breath, fatigue, headache, and blue-colored skin or lips.

Research indicates that methemoglobinemia typically occurs from accidental exposure to excessive amounts of nitrites, but if symptoms are recognized quickly, it can be treated.

Because of these effects of nitrites on the human body, many health experts advise limiting your intake of processed meats and choosing natural alternatives without added nitrites whenever possible.

Nitrite Types

There are several types of nitrites, including the following:

1. Sodium nitrite: This is the most commonly used nitrite in food preservation. It is a white to slightly yellowish crystalline powder that is soluble in water and serves as an important nitrite salt in foods and industrial products.
2. Potassium nitrite: This is another common nitrite used in food preservation, with a white to slightly yellowish color. It’s also a crystalline powder that’s soluble in water.
3. Calcium nitrite: This is a less common nitrite that’s used in food preservation and meat curing. It’s also used as an antifreeze admixture and as a way to prevent corrosion in industrial products.
4. Amyl nitrite: This is a medical nitrite used to treat certain heart and blood vessel conditions. It’s classified as an inhalant and works as a depressant that slows down the messages traveling between the brain and body.
5. Sodium nitrate: This is not a nitrite but a compound that’s closely related and often used in combination with sodium nitrite in food preservation.

Nitrites vs. Nitrates

Nitrites and nitrates are related chemical compounds that are commonly used in food preservation, and they have similar chemical structures. Nitrites contain one less oxygen atom than nitrates and are converted to nitrates in the body.

Here are some key differences between nitrites and nitrates:

1. Chemical structure: Nitrites have the chemical formula NO₂, while nitrates have the chemical formula NO₃. Nitrites contain one less oxygen atom than nitrates.
2. Conversion: When nitrates hit the tongue, the bacteria in the mouth or enzymes in the body convert them into nitrites.
3. Uses: Nitrites are commonly used as preservatives in processed meats, while nitrates are used in fertilizers for soil. Nitrates are also found naturally in vegetables, fruits and grains. Additionally, the body produces nitrates naturally by excreting the compound in the saliva.
4. Health effects: Both nitrites and nitrates have been linked to health risks when consumed in excess. Nitrites have been associated with an increased risk of cancer, while nitrates have been linked to methemoglobinemia, a condition that reduces the ability of blood to carry oxygen.
5. Regulations: The use of nitrites and nitrates in food preservation is regulated by many countries to ensure safe levels of consumption. In the U.S., for example, the use of nitrites and nitrates is limited to certain levels and requires labeling on food products.

Foods that Have Them

Nitrites are commonly added to processed meats and meat products to prevent bacterial growth and enhance flavor and color.

Here are some common examples of foods that may contain nitrites:

1. Bacon
2. Ham
3. Hot dogs
4. Lunch meat
5. Salted and cured meats
6. Salami
7. Bologna
8. Smoked meats
9. Sausages
10. Jerky
11. Corned beef
12. Canned meats
13. Meat-based baby foods
14. Meat-based soups and stews

Keep in mind that not all processed meats contain nitrites, while some natural and organic meat products may also contain nitrites. Read the food labels carefully, and look for one of the nitrite types on the ingredient list.

As a general rule, choose fresh meat products whenever possible to reduce nitrite intake.

Risks and Side Effects

Consuming excessive amounts of nitrites can have various risks and side effects on human health.

Here are some of the risks and side effects associated with nitrite consumption:

• Formation of carcinogenic compounds: Nitrites can react with amino acids in meat products to form nitrosamines, which are known carcinogens that have been linked to an increased risk of cancer, particularly colon cancer.
• Methemoglobinemia: In infants, consuming excessive amounts of nitrites can lead to methemoglobinemia, a life-threatening condition that reduces the ability of blood to carry oxygen. This can cause symptoms such as shortness of breath, bluish skin color and fatigue.
• Headaches and nausea: Some people may experience headaches and nausea after consuming foods containing high amounts of nitrites. There’s research suggesting that migraines are correlated with high levels of nitrites and nitrates in the human oral cavity.
• Increased risk of cardiovascular disease: Some studies indicate that high intake of nitrites may increase the risk of cardiovascular disease by promoting the formation of free radicals and oxidative stress in the body.
• Increased risk of diabetes: Recent research shows that consumption of nitrites and nitrates is associated with type 2 diabetes, as mentioned above.
• Allergic reactions: In rare cases, nitrites can cause allergic reactions in some individuals, such as hives, itching and difficulty breathing.

Choosing natural and minimally processed meat products and limiting intake of processed meats can help reduce nitrite consumption and promote overall health. Eating plenty of organic fruits and vegetables, which contain antioxidants and phytonutrients, will help to reduce damage from oxidative stress and reduce your risk of cancer.

Conclusion

• Nitrites are chemical compounds that contain nitrogen and oxygen. They are commonly used as preservatives in processed meats, such as bacon, ham and hot dogs, to prevent bacterial growth and prolong shelf life.
• Potential dangers of consuming too many nitrites includes increased risk of cancer, cardiovascular disease, type 2 diabetes, headaches, nausea and allergic reactions.
• Limiting your intake of foods containing nitrites, especially salted and cured meats, is recommended to prevent potential nitrite health risks.

The post Are Nitrites Safe? Why They’re Used and Reasons to Avoid Them appeared first on Dr. Axe.

Collagen has been well-studied for its medicinal properties in recent years, and it’s an important compound that many of us don’t get enough of. Although supplementation is widely available, including a few servings of collagen-rich foods or collagen-boosting foods in your diet can help optimize collagen levels to minimize joint pain and keep your skin soft and smooth.

At this point, you may wonder: How can I get collagen naturally, and what foods have collagen? Let’s take a closer look at a few of the best collagen-rich foods for joints, hair growth and skin health — plus how you can add them to your diet.

Why Your Body Needs More Collagen

Collagen is an important protein found in abundance throughout the body. Often considered the glue that holds the body together, collagen is responsible for supplying suppleness to the skin, slowing certain signs of aging and and keeping your joints moving smoothly.

As you get older, however, collagen production starts to screech to a halt, giving way to symptoms like joint pain, wrinkles and decreased cartilage. There are a variety of other different factors that can interfere with collagen synthesis as well, such as smoking, sun exposure and a poor diet.

Fortunately, there are plenty of methods that can help boost collagen levels. Using a collagen supplement is perhaps the most easy and effective way to kick up collagen levels, but consuming a variety of foods that contain collagen is another option to increase levels as well.

Some research suggests that using a collagen supplement or increasing your intake of dietary sources of collagen could help:

• Promote gut health
• Reduce joint pain
• Decrease hair loss
• Improve skin elasticity
• Boost muscle mass
• Prevent bone loss
• Enhance heart health

Best Collagen-Rich Foods

Wondering how to naturally boost collagen levels in your body? Adding a few foods high in collagen and elastin (a type of protein found in connective tissue) to your diet can help increase collagen quickly and easily. So what foods restore collagen? Here are a few of the top collagen-rich foods that you can add to your diet:

1. Bone Broth

Made by simmering the bones, tendons, ligaments and skin over a period of several days, bone broth is a great source of collagen, along with several important amino acids. Bone broth is also available in powder, bar or even capsule form for an easy collagen food supplement to add to your routine.

2. Spirulina

This type of algae is a great plant-based source of amino acids like glycine, which is a key component of collagen. Spirulina can be found in dried form at most health food stores and makes a great addition to green smoothies, desserts or juices.

3. Cod Fish

Like most other types of white fish, cod fish is jam-packed with amino acids, such as glycine and proline. It’s also high in essential nutrients, such as selenium, vitamin B6 and phosphorus. However, be sure to opt for Alaskan cod over Atlantic cod, which is a species that is overfished and considered less sustainable.

4. Eggs

Eggs and egg whites, in particular, are some of the top collagen foods thanks to their content of the amino acids that make up collagen, including glycine and proline. Using the whole egg instead of just the egg whites can also supply a steady stream of healthy fats and high-quality protein.

5. Gelatin

Gelatin is a type of protein derived from collagen, which is why it’s considered one of the top collagen-rich foods available. Gelatin can be used in cooking and mixed into soups, stews or broths to bump up the nutritional value of your meal. Gelatin supplements are also widely available in sheet, granule or powder form.

Top Collagen-Building Foods

In addition to eating a good variety of foods with collagen, you can also boost collagen production by incorporating a few collagen-producing foods in your diet. So what foods help produce collagen? Here are a few of the best collagen-rich foods that you can add to your daily routine:

1. Leafy Green Vegetables

Loaded with vitamin C, leafy green vegetables like spinach, kale and arugula are some of the top foods that promote collagen synthesis in the body. Not only does vitamin C act as an antioxidant to protect against free radical damage, but it is also required for the production of type I collagen, which is the most abundant form of collagen in the body.

2. Pumpkin Seeds

Pumpkin seeds are incredibly nutrient-dense, securing them a slot as one of the best collagen-boosting foods. Pumpkin seeds also contain around 19 percent of the recommended daily value for zinc in a single serving, which an important mineral that is integral to collagen synthesis, along with immune function, wound healing and cell growth.

3. Strawberries

Besides being a stellar source of vitamin C, strawberries are considered among the top collagen-building foods because they contain ellagic acid, a type of antioxidant that has been shown to protect against the degradation of collagen. Other berries like blueberries, blackberries and raspberries are also rich in this essential antioxidant.

4. Citrus Fruits

Citrus fruits, such as lemon, limes, oranges and grapefruit, are highly nutritious. These fruits are especially high in vitamin C, an important water-soluble vitamin that plays a central role in collagen production. Plus, they’re high in antioxidants, fiber and other micronutrients that help support overall health.

5. Garlic

Garlic is one of  the top herbs rich in collagen-boosting compounds, such as sulfur, which is thought to ramp up collagen synthesis in the body. Not only that, but garlic also makes a nutritious and delicious addition to nearly any dish, from soups to sauces to salad dressing and beyond.

Sample Plan to Boost Your Overall Collagen

Ready to include a few foods high in collagen and collagen-boosting foods in your daily routine? Here is a three-day sample day meal plan loaded with collagen-rich foods to help get you going:

Day One

• Breakfast: Smoothie with spirulina, gelatin, berries and almond milk
• Lunch: Thai coconut chicken soup
• Dinner: Lemon baked Alaskan cod with roasted broccoli and brown rice
• Snacks: Roasted pumpkin seeds and hard-boiled eggs

Day Two

• Breakfast: Greek yogurt with sliced strawberries and chia seeds
• Lunch: Spinach and strawberry salad with grilled chicken
• Dinner: Zucchini noodles with pumpkin seed pesto and turkey side salad
• Snacks: Protein peanut butter fudge and sliced oranges

Day Three

• Breakfast: Veggie omelet
• Lunch: Herb and citrus roasted chicken with Brussels sprouts and quinoa
• Dinner: Slow cooker chili with grass-fed beef, bone broth and veggies
• Snacks: Lemon garlic kale chips and fruit salad

The post Best Collagen-Rich Foods and Collagen-Boosting Foods appeared first on Dr. Axe.

Creatine (sometimes referred to as creatine monohydrate) has been called a “phenomenon” in the bodybuilding community and is among the best-selling supplements to gain muscle. To date, well over 500 research studies have evaluated the effects of its supplementation on muscle growth, metabolism, exercise capacity and many other markers of health.

According to researchers at the Exercise and Sport Nutrition Laboratory at Baylor University, “About 70 percent of these studies report statistically significant results, while remaining studies generally report non-significant gains in performance.”

So which is it? What are the benefits of taking creatine (if any) according to the medical literature? People who take creatine supplements usually do so because it has been shown in studies to offer help with physical performance, improving body composition, energy output and even cognitive enhancement.

While it might be effective for building muscle and increasing strength, there can also some negative effects that have been associated with this supplement. Is creatine safe? Depending on whom you ask, it may be “remarkably safe for most people” or potentially capable of causing reactions like water retention and indigestion.

What Is Creatine?

Creatine monohydrate is a small peptide that is made up of amino acids (the “building blocks of protein”). It is formed in the liver, pancreas and kidneys, mostly with the help of the amino acids glycine, arginine and methionine.

In supplement form, it was first introduced to the public in the 1990s after Olympic athletes were reported to be using it to improve performance. Today, this supplement is one of the “most widely used nutritional supplements or ergogenic aids” available on the market.

What does creatine do to your body exactly to cause the physical and mental changes described above? Despite what many people think, it is not a steroid, and it’s not an unnatural/man-made product.

Creatine monohydrate is a molecule that is naturally present in the human body, especially in the skeletal muscles. About 90 percent to 95 percent of creatine is stored in the muscles, with the rest found in the heart, brain, liver, kidneys, testes and almost every cell.

It is taken in supplement form to help boost the production of energy in the body. This compound has the job of storing phosphate groups in the form of phosphocreatine — aka creatine phosphate — which support the release of energy and therefore help build strength and the growth of muscle mass.

Taking this supplement can be useful for boosting production of energy in the form of adenosine triphosphate (ATP).

ATP is sometimes referred to as the “molecular currency” of the body, since it helps store and transport chemical energy within cells. ATP is needed for cellular functions. It is the source of fuel for our muscles — especially when they are working hard, such as during exercise. When we eat foods we acquire a mix of macronutrients (carbohydrates, fats and proteins) that are used to produce ATP, and creatine helps this process by donating a phosphate group that helps with ATP creation.

Benefits

Most researchers today, including Dr. Paul Greenhaff, whose work has been published in the American Journal of Clinical Nutrition, feel that creatine can be safely consumed. This is true not only of athletes, but also for people looking to give their energy and metabolism a boost.

Most studies have found that not every person reacts to this supplement in the same way. Some may experience more results and health improvements, while others deal with creatine side effects like indigestion and fluid retention. Below we’ll look a the pros and cons of using it, what to expect if you begin “creatine loading,” and how you can maximize your results while still using this supplement safely.

1. Helps with Protein Synthesis

Creatine helps with protein synthesis, which increased growth of lean muscle mass. Creatine also increases body weight due to muscles filling with more water. Some research found that one week of taking creatine supplements increased body mass by about 0.9–2.2 kilograms (2.0–4.6 pounds).

2. Improves Strength and Performance

Studies indicate that creatine improved strength and power output. Creatine storage capacity in our muscles is limited, but it increases as muscle mass increases. Supplementation has the ability to regenerate ATP stores faster during intense physical activity, helping sustain effort and prevent fatigue.

In addition, creatine helps maximize performance during high-intensity interval training (HIIT). Studies find that it improved work performed during sets of maximal effort muscle contractions, single-effort sprint performance and during repetitive sprint performance.

3. May Help Muscle Recovery

A 2021 study indicates that create may help improve muscle recovery and recovery from exercise, such as maximizing results from strength training.

Creatine may also potentially reduce fatigue.

4. Boosts Brain Health

Creatine also offers neuroprotective properties, which may help protect the brain). Additionally, cognitive enhancement — such as improved alertness, concentration and attention — was also observed.

Creatine may help reduce severity of depression symptoms, according to animal studies and small pilot studies in humans.

5. May Improve Health Health

Another creatine study shows that it may offer cardioprotective properties, as it may help protect the heart and blood vessels. It has also been shown to support increased endurance and anaerobic cardiovascular capacity.

6. May Improve Bone Density

Creatine potentially helps improve bone density when combined with resistance training.

Side Effects

Generally speaking, creatine seems to be safe, but there are some dangers of creatine. Some people might not react very well to taking higher doses, such as if they have an existing kidney problem or enzyme defect that makes digesting protein difficult.

Certain studies suggest that side effects of creatine may include:

• Weight gain due to water retention (sometimes up to three to five pounds of weight gain in a day due to fluid accumulation if taking high doses)
• Abdominal pain
• Diarrhea
• Nausea
• Cramping
• Constipation
• Restlessness

Certain studies have looked at the supplement’s effect on the kidneys but a 2019 systematic review and meta-analysis did not find any evidence that it will damage the kidneys of mostly healthy people without kidney disorders. The kidneys do have the job of metabolizing creatine and breaking it down so it can be eliminated from the body via urine, but in normal/moderate doses this does not seem to be dangerous for most people.

However, if someone does have a kidney disorder or is being treated with diuretic medications in order to manage fluid levels in their body, he or she should discuss using it and similar supplements with a healthcare professional before starting.

Supplement Dosage

How much creatine is safe per day? Should I take creatine daily?

• When just beginning to use this supplement, most experts recommend that if you’re “creatine loading,” you take about 0.3 grams per kilogram of bodyweight (or about 0.136 per pound) for the first five to seven days.
• During this loading phase, you’ll take much higher amounts than during the weeks to follow. To give you an example, a man who weighs 175 pounds (79.4 kilograms) would take about 25 grams per day when loading.
• After the first five to seven days, take a lower dose of five to 10 grams per day for about three weeks. To be more precise, aim for about 0.03 grams per kilogram of bodyweight for about three weeks.
• Once the three weeks are over, you can either continue taking the lower dosage for as long you’d like to or can go back to loading. You might choose to cycle your intake every three weeks or so.

If you are going to use oral supplements, you can reduce the potential for experiencing creatine side effects by making sure not to take too much at once. Avoid very high doses and always read directions for dosage/serving recommendations, since each product is a bit different.

Many experts feel that pure creatine monohydrate is the best type to take, since it’s typically the least expensive and has been shown to be effective. If you can find micronized creatine monohydrate, it is a good option, since in this form tends to be easier to dissolve in liquid and potentially easier to digest.

Another type is creatine nitrate, which seems to have stronger effects than creatine monohydrate but does not appear to be any more effective or well-tolerated. Then there is creatine ethyl ester as well, which “is alleged to increase creatine bio-availability.” This type may be beneficial, but research has not confirmed it’s actually more bioavailable than creatine monohydrate.

Creatine-Rich Foods

Certain foods provide creatine, but creatine from food is digested more slowly than the kind we get from taking supplements. Plus, it can be destroyed when the foods that provide it are cooked. The NHANES III survey found that on average, Americans adults get approximately 5 to 7.9 mmol (0.64 to 1.08 grams) of creatine from their diets per day.

You can get some from eating foods that are high in protein, including meat (especially beef), poultry, fish and eggs.

Consuming collagen protein and sources of collagen like bone broth is a great way to increase intake of the amino acids that form creatine (arginine and glycine). Organ meats like liver and kidneys have lower concentrations.

Some creatine can also be found in breast milk, dairy products and milk from cows/sheep/goats, along with the blood of both humans and animals. Because vegetarians/vegans avoid the highest sources of this compound, it’s been found that they have lower resting creatine concentrations. This may contribute to problems gaining muscle and strength when eating a low-protein diet.

Common Questions

What is the best time for when to creatine?

Space out servings throughout the day. If you use it more than once daily, make sure to divide doses (take one early in the day and one at least several hours or more later). If you consume between 20–30 grams daily during the initial five- to seven-day loading phase, try to divide this amount up in four to five equal doses for the best absorption.

Can I take creatine forever?

Many athletes and bodybuilders choose to use creatine by following a “loading protocol.” This means they start out by taking a higher dose in order to build their bodies’ stores quickly and then either abruptly or gradually decrease their dosage as time goes on.

Some people may also cycle their intake, alternating between time periods of taking higher doses followed by time periods of taking lower doses. Cycling might continue for several months or go on indefinitely if it’s leading to results and not causing side effects.

The effects of creatine seem to diminish as the length of time spent exercising increases. Additionally, it may stop providing results if it’s used for a long period of time, such as many years. The most results might be experienced within the first several months or year of use (although people react differently).

Can you take creatine without working out? Should I take creatine on off days?

There’s some evidence that creatine may work better to improve muscle growth and strength when taken after exercise, rather than before. However, athletes have reported using it effectively at all times of day, so it may be an individual preference. Creatine can be used by people who are active but not bodybuilders — however, it has the most benefits when combined with exercise.

Can I take creatine before bed? Can creatine affect sleep?

Some people may experience mild restlessness if they use this supplement too close to bedtime, so it might be best to have it earlier in the day. However, if it doesn’t cause any issues when taken before bed, this is a fine approach since spacing out servings is recommended.

Should I take it with meals or on an empty stomach?

Some studies have found that creatine works better when taken with meals, rather than taken alone on an empty stomach, because consuming carbohydrates and protein with creatine helps it work more effectively.

Also make sure to drink enough water when taking it. If you take this supplement while dehydrated you’re more likely to deal with digestive symptoms and to lack energy.

Can I take it with caffeine?

There’s some some concern that creatine and caffeine have somewhat opposite effects when it comes to water loss/water retention. Caffeine is a stimulant and diuretic that can cause increased urination and water loss, while creatine pulls more water into muscle cells.

However, both caffeine and creatine can help improve performance, and overall research doesn’t suggest that caffeine use should cancel out the benefits of creatine. As long as the two don’t cause indigestion when used together, it seems to be okay to use them simultaneously.

Creatine vs. Protein Powder

Due to the benefits that creatine may offer, it’s not hard to see why there’s a connection between this supplement and bodybuilding. If you’re looking to gain muscle, you might be wondering if creatine or whey protein is better (or another type of protein powder)?

Both have been shown to have similar benefits in terms of supporting muscle growth, but whey protein is not always easy for many people to digest if they have a sensitivity to dairy. Creatine also seems to have some unique benefits, such as improving heart health and bone density. If you do choose whey protein, consume organic whey protein from grass-fed cows.

Final Thoughts

• Creatine is a small peptide that is made up of amino acids. It is found in the body naturally, consumed from certain high-protein foods and taken by some people, such as athletes or bodybuilders, in supplement form.
• Benefits associated with this supplement include building lean muscle mass, improving strength and power output, reducing fatigue, improving cardiovascular capacity, improving bone density and improving moods.
• Why is creatine bad for you? While it is usually safe, it can cause side effects in some people such as weight gain due to water retention, abdominal pain, diarrhea, cramping and restlessness. It’s more likely to cause side effects among people taking high doses or those with kidney problems.
• The best way to use it is follow dosage directions, space out intake, use it after exercise, take it with meals containing carbs and protein, and drink plenty of water when using it.

The post Creatine Benefits for Muscles & Brain (Plus Safety Considerations) appeared first on Dr. Axe.

We know that polyphenols are natural plant compounds that benefit health in several ways, but there is not a whole lot of proven research on their full powers. What we do know is that evidence suggest these antioxidant powerhouse compounds can support heart health and potentially combat disease.

It’s believed this is due to the anti-inflammatory effects of polyphenols, and now new research has unearthed some more information on how to unlock these inflammation-fighting effects.

Polyphenols and Amino Acids for Inflammation

For a study published in the Journal of Agricultural and Food Chemistry, researchers from the University of Copehagen’s Department of Food Science and Department of Biomedical Sciences in Denmark tested the effects of polyphenols when combined with proteins in food sources. They did this by examining what happened when polyphenol-rich coffee was combined with protein-rich milk.

What they found was that when immune cells were exposed to coffee with milk, the combo of the polyphenols from the coffee and the amino acids from the protein in the milk saw the molecules bind together, which in turn enhanced the anti-inflammatory effects.

In fact, the researchers discovered that the combination of the polyphenols and amino acids was twice as effective at combating inflammation than polyphenols on their own.

Ultimately, the study authors believe this could mean combining protein-rich foods with fruits, vegetables and other polyphenol-rich foods may enhance the anti-inflammatory effects of the foods you consume.

Food Sources

In addition to coffee, some of the top food sources of polyphenols include:

• Berries
• Olive oil
• Artichokes
• Dark chocolate
• Beans
• Star anise
• Nuts
• Dried peppermint
• Apples
• Plums
• Spinach
• Red onions
• Chicory
• Black and green tea
• Cocoa powder
• Yerba mate
• Cloves
• Red wine

In addition to milk — preferably raw milk — some of the top amino acid foods include:

• Nuts
• Meat
• Fish
• Seeds
• Whole grains
• Poultry
• Legumes
• Eggs
• Fermented soy
• Dairy
• Other protein foods

Other Benefits

In addition to combating inflammation, amino acids — including branched-chain amino acids — have several other proven benefits, including:

• Supporting skin health, including helping with psoriasis
• Promoting sleep
• Potentially improving mood
• Aiding exercise performance
• Preserving muscle mass
• Potentially enhancing weight loss

Meanwhile, fighting inflammation isn’t the only benefit of polyphenols either. Here are some other benefits of these impressive plant compounds backed by research:

• Regulating blood sugar
• Possibly reducing cancer development
• Preventing blood clotting
• Protecting heart health
• Helping stave off chronic disease

Conclusion

• Polyphenols are natural plant compounds that have been shown to help combat inflammation.
• New research out of Denmark found that combining polyphenols with amino acids actually increased the anti-inflammatory effects. They discovered this by combining coffee and milk and examining the resulting effects on immune cells.
• You can obtain polyphenols from a range of plant foods, including fruits, vegetables, tea and coffee.
• Meanwhile, you can consume protein-rich foods like nuts, seeds, meat, fish, eggs and more to obtain amino acids.
• These two compounds also benefit skin, sleep, mood, exercise performance, muscle mass, weight loss, blood sugar, blood clotting, heart health and more.

The post Polyphenols and Amino Acids: Why Coffee With Milk May Combat Inflammation appeared first on Dr. Axe.

Few food additives have been studied with such scrutiny — or with more controversy — than that of aspartame. Proponents of diet drinks claim that no adverse effects have been proven and that aspartame-laced products contribute to weight loss.

On the other side of the coin, a large community of health-conscious, anti-aspartame health practitioners and consumers are convinced that the U.S. Food and Drug Administration has turned a blind eye to one of the most dangerous food additives ever discovered.

In fact, aspartame is one of the worst artificial sweeteners you can ingest and has been associated with dozens of potential health risks.

The sweetener industry received a blow when a major study, released in July 2017, connected aspartame to an increased risk of heart disease and increased body mass index. Far from the small studies that are sometimes dismissed, this review included a total of almost 407,000 individuals with a median 10-year follow-up.

Researchers discovered that there were not only zero benefits from consuming “diet” foods and drinks containing these artificial sweeteners (known as “non-nutritive sweeteners,” since they offer no calories), but they were associated with “increases in weight and waist circumference, and higher incidence of obesity, hypertension, metabolic syndrome, type 2 diabetes and cardiovascular events.”

Of course, a few smaller cohort studies did find weight loss to be a benefit — but, as is the norm for aspartame research, those were sponsored by industries benefiting from positive outcomes.

Do aspartame-sweetened products help you lose weight? No. Is aspartame safe? No. Is aspartame harmful to the body? Yes.

Let’s explore more about this dangerous food additive, how it came about and why you should stay away from it.

What Is Aspartame?

To understand why aspartame causes side effects, it’s important to first explain what it is and how it metabolizes when you drink or eat it.

Aspartame is an artificial sweetener, also referred to as Acesulfame potassium (K), AminoSweet®, Neotame®, Equal®, NutraSweet®, Blue Zero Calorie Sweetener Packets™, Advantame®, NutraSweet New Pink, Canderel®, Pal Sweet Diet® and AminoSweet®. It’s used in a variety of food and wellness products like diet soda, gum, candy and vitamins.

Almost immediately upon consuming aspartame, it breaks down into three chemical compounds: phenylalanine, aspartic acid and methanol.

Those first two components are amino acids. Methanol is known as “wood alcohol” and toxic in large doses, and while the amount of methanol in one can of diet soda is low, it remains dangerous when consumed in aspartame.

Phenylalanine is an amino acid that can be toxic in high doses but is generally recognized as safe in whole food products. However, when chemically bound to other compounds, like in aspartame, phenylalanine is absorbed almost immediately into the bloodstream rather than slowly via digestion.

Since this amino acid can cross the blood/brain barrier and functions as an excitotoxin when absorbed too quickly, it may potentially conflict with various neuronal processes. Just one diet soda raises the level of phenylalanine in the brain, causing serotonin levels to decrease. In at least one study, phenylalanine concentrations were higher in people with HIV, sepsis, cancer and those undergoing trauma.

Aspartic acid is a non-essential amino acid. That means your body makes it without having to ingest it. Normally, aspartic acid (aspartate) is important in the function of the nervous and neuroendocrine systems.

Is Aspartame Safe?

There is some concern about the way the body metabolizes the two amino acids from aspartame. Because of the way diet soda and other aspartame products are created, the amino acids they contain do not go through the normal process of enzyme breakdown and liberation. Instead, they absorb immediately into the bloodstream.

However, the more pressing concern comes from the methanol content in aspartame. Now, it is true that methanol is present in other food products, but in those cases, it is bound to pectin, a fiber commonly found in fruits. Generally, these bound pectin/methanol compounds are excreted safely through the normal digestive process.

In aspartame, however, methanol is bound (weakly, at that) to the phenylalanine molecule. One or two processes easily break that bond and create what is known as “free methanol.” In cases where the aspartame product has been kept in a hot environment over 85 degrees Fahrenheit (like a warehouse or hot truck), the bonds decompose before ever entering the body.

Free methanol then converts to formaldehyde, more commonly known as embalming fluid. Both methanol and formaldehyde are carcinogens in and of themselves. Formaldehyde has the unfortunate ability to cross the blood-brain barrier, one reason it is so detrimental to the body. Eventually, the formaldehyde can also turn into diketopiperazine, another known carcinogen.

Every animal other than humans converts formaldehyde to formic acid, a harmless substance. Humans don’t have the necessary enzyme for that change, which is one possible reason why animal studies don’t always represent the extent to which methanol impacts the body. This process in humans is called methyl alcohol syndrome.

Products that Contain It

Aspartame is found in over 6,000 individual products, making it virtually impossible to list them all here. However, I hope that understanding the impact of nutrition on your health makes you an avid label-reader. If you consider purchasing any of the following types of items, check the label — you’re likely to find aspartame listed.

The following foods, beverages and medications commonly contain aspartame:

• Diet soda
• Sugar-free breath mints
• Sugar-free (or “no sugar added”) cereals
• Sugar-free (or “no sugar added”) condiments
• Flavored coffee syrups
• Flavored water
• Sugar-free ice cream and/or toppings
• Diet iced tea products
• Low-sugar or sugar-free fruit juices
• Meal replacement shakes/snacks
• “Nutrition” bars
• Sports drinks (especially “sugar-free” varieties)
• Soft candy chews
• Yogurt (sugar-free, fat-free and some drinkable brands)
• Vegetable juice drinks
• Natural fiber laxative
• Fiber oral powder supplements
• Appetite control supplements

Side Effects and Dangers

While 100 percent of industry-funded research finds that aspartame is safe, 92 percent of studies funded independently discover adverse effects.

The Ramazzini Institute, a longtime cancer research center, has studied aspartame at length. It claimed again in 2014 in the American Journal of Industrial Medicine:

On the basis of the evidence of the potential carcinogenic effects of [aspartame] herein reported, a re-evaluation of the current position of international regulatory agencies must be considered an urgent matter of public health.

So, what are the most serious dangers  and side effects of aspartame?

1. Potentially Increases Risk of Cancer

For decades, studies have shown the potential carcinogenic qualities of aspartame. The Ramazzini Institute continues to stand behind the results of its multiple studies finding that aspartame is associated with a 300 percent increase in lymphoma/leukemia incidence, even after being dismissed by the European Food Safety Authority.

A Ramazzini animal study shows a correlation between aspartame and various cancers to the degree that the organization refers to it as a “multipotential carcinogenic agent,” even in doses well below the legal “acceptable” amounts.

One reason this 20-year study is so significant is because the rats involved in the research were allowed to die naturally rather than being sacrificed earlier in the experiment. This was to investigate the last two-thirds of the animal life span, often unaccounted for, because cancer occurs in humans most often during this portion of life.

Overall, studies have discovered links between aspartame and the following:

• Liver cancer in mice
• Lung cancer
• Brain cancer
• Breast cancer
• Prostate cancer
• Central nervous system cancers (gliomas, medulloblastomas and meningiomas)

The discovery of the central nervous system cancers seems to be associated with the behaviors of the two amino acids found in aspartame. They are consumed in such large amounts and not broken down in the same fashion as when ingested in other foods, and they have ability to cross the blood-brain barrier. This allows their “excitotoxicity” to take full effect.

Cancer incidence seems to increase when animals are exposed to aspartame in the womb, underlining the importance for pregnant mothers never to consume aspartame. And formaldehyde — a metabolite of free methanol — is associated with the development of breast, stomach, intestinal, lymphoma and leukemia cancers.

2. Might Induce or Worsen Diabetes

Although doctors often recommend replacing sugary drinks with diet versions for diabetics, aspartame seems to have the opposite effect than hoped. Diet soda consumption is associated with a higher risk of type 2 diabetes as well as metabolic syndrome, a cluster of symptoms indicative of heart disease.

In fact, in this study of over 6,800 individuals of varying ethnicity between 45–84 years old, the risk of diabetes was 67 percent higher for people who consumed diet soda daily versus those who did not. It seems, in many cases, that aspartame intake can also aggravate diabetes symptoms, such as diabetic retinopathy and diabetic neuropathy.

Research shows that aspartame conflicts with insulin/glucose tolerance, a marker of prediabetes, especially for those who are already obese. One reason this happens may be the way that aspartame alters gut microbiota (healthy bacteria). These changes can induce glucose intolerance in otherwise healthy people.

An animal study in December 2016 suggests a connection between an interaction between aspartic acid found in aspartame and glucose management. This, again, is exacerbated by the way this amino acid passes the blood-brain barrier. Researchers also discovered behavioral deficits in the subjects.

3. Could Increase Risk of Heart Disease and Stroke

Aspartame intake is associated with metabolic syndrome. This cluster of conditions includes high blood pressure, high blood sugar, excess belly fat and high cholesterol/triglyceride levels. It marks a dramatic increase in the risk for heart disease, stroke and diabetes.

Research from Purdue University in 2013 found that frequent consumption of artificial sweeteners, including aspartame, sucralose (Splenda®) and saccharin, was associated with weight gain, metabolic syndrome, diabetes and heart disease because of the “metabolic derangements” it seems to cause.

The Northern Manhattan Study focused on the study of stroke and pertinent risk factors. It found a significant increased risk of heart events — even when controlling the study for those with various related diseases — in people who drink diet soft drinks each day. The same link was not discovered for those drinking regular soda.

Like the carcinogenic risks of aspartame, the heart disease risks also seem to rise when animals are exposed to it in the womb. Animals exposed prenatally to aspartame eat more sweet foods in adulthood, are at risk for obesity, and more often have high blood sugar, high LDL cholesterol and high triglycerides.

4. May Cause Nervous System and Brain Disorders

Since many of the major complaints about aspartame are neurologic in nature, particular attention has been given to the way it affects the brain and neurological system. Neurosurgeon Russell L. Blaylock released a book in 1998 called “Excitotoxins: The Taste That Kills,” detailing his research on aspartame and its relation to brain tumors, cell damage, and conditions like Alzheimer’s and Parkinson’s disease. He attributes these effects to the way the compounds in aspartame overstimulate neurons.

Research at the University of North Dakota’s Department of Nursing found an increase in irritation, more depressive behavior and a decline in spatial orientation in people consuming a “high-aspartame diet.” These “high” aspartame levels were actually about half of what the maximum acceptable daily intake (ADI) values are, according to the FDA. This correlates with a 2014 animal study that found chronic aspartame consumption to be related to a distortion of neuronal function and an uptick in brain cell death in certain regions of the brain. This study was conducted using the FDA-approved ADI value.

For those who also consume MSG (monosodium glutamate, another controversial food additive), these cognitive problems may be even more pronounced. MSG and aspartame exposure drastically drops dopamine and serotonin levels in the brain of mice and cause oxidative stress that can damage brain cells. That’s not the only time it’s been found that aspartame induces oxidative stress and interrupts the body’s ability to fight it with antioxidants. This impact is most significant in cases of long-term aspartame consumption and is associated with memory loss and more in animal studies.

One of the first studies on the subject of aspartame in the brain was conducted by John Olney, the founder of the field of neuroscience known as excitotoxicity, in 1970. He was a longtime opposer to aspartame’s legalization because of his extensive research on the subject. His 1970 publication found that infant mice exposed to aspartame developed brain damage, even when given relatively low doses.

If this holds true in humans at some level, it could help explain why aspartame is linked to an increased risk of stroke and dementia, according to the Framingham Heart Study. There has also been at least one finding published in Neurology that aspartame intake exacerbated the number of EEG spike waves in children suffering absence seizures.

5. Could Worsen or Trigger Mood Disorders

Closely related to its impact on neurological decline, aspartame may also be closely tied to the development of certain mental disorders, especially depression. Ingesting aspartame could potentially lead to a decline in learning and emotional function.

Drinking diet beverages has been linked to depression more than once, including in one study of almost 264,000 participants over 10 years. Researchers found that those who drink more than four cans or cups of diet soda each day were between 30 percent and 38 percent more likely to develop depression, while coffee drinkers were 10 percent less likely to be diagnosed with depression.

A famous study was conducted in 1993 to discover a correlation between mood disorders and aspartame in those with or without depression diagnoses. Before it could be completed, the Institutional Review Board had to halt the study because the participants who had a history of depression experienced such severe negative reactions that it led the department to discourage anyone with history of mood problems from ingesting aspartame because of their suggested high sensitivity to it.

6. Possibly Contributes to Fibromyalgia

Over 6 million people in the U.S. suffer from the chronic pain disorder known as fibromyalgia. The causes and cure are still unknown, but one small study examined fibromyalgia patients who had been struggling for years to find effective treatments.

The study found that eliminating aspartame and MSG (two of the most common dietary excitotoxins) resulted in a complete or nearly complete resolution of all symptoms within a few months. The symptoms returned upon ingestion of either substance.

7. Associated with Weight Gain

Aspartame studies have found the non-nutritive sweetener was actually linked with weight gain rather than the weight loss it promises. (After all, drinks containing aspartame literally carry the label “diet.”) Drinking and eating aspartame products is associated with metabolic syndrome in mice, one feature of which is excess belly fat. It’s pretty clear that aspartame does not help you lose weight. Now the question is: Why?

There are a few suggested reasons aspartame does not lead to weight loss. For one, consuming non-nutritive sweeteners (sweet substances that do not have calories) does nothing for the more sweet foods. While eating sugar has that same effect, actual sugar has the benefit of providing caloric feedback, the “food reward” your body understands to mean it should stop eating. Aspartame, however, does the opposite — it encourages cravings and sweets dependence, all without the caloric feedback you need to control your intake. This, in turn, results in eating more non-nutritious foods and drinks.

A 2014 experiment actually postulated that drinking diet beverages influences psychological processes that might cause a person to increase overall caloric intake. In addition to this interruption of normal biofeedback, a study published in late 2016 conducted on mice found that the phenylalanine in aspartame is an inhibitor of a digestive enzyme that protects against developing metabolic syndrome called “intestinal alkaline phosphatase.”

Thus, not only do diet drinks lead to higher calorie consumption overall, but one of their compounds may actually stop your body’s normal responses that are meant to protect against obesity and other disease risk factors.

8. Might Cause Premature Menstruation

In a newer side of aspartame research, three U.S. universities studied young girls for 10 years to track growth and hormonal changes as well as lifestyle and diet. They found that drinking caffeinated soft drinks, particularly diet drinks, was associated with early development of menstrual cycles.

Why does this matter? Because the long-term risks of early puberty include breast cancer, HPV, heart disease, diabetes and all-cause mortality.

9. Linked to Development of Autism

Another reason to avoid this sweetener is because it has been linked to the development of autism in children. In the journal Medical Hypotheses, researchers discussed a study in which women who had been exposed to dietary methanol (found in aspartame) were significantly more likely to give birth to children who developed autism.

10. Increased Risk of Kidney Disease

In people with initially healthy kidney function, drinking diet sodas laden with aspartame may be associated with a 30 percent greater drop in kidney function than those who do not drink diet sodas. This research was conducted over 20 years and included over 3,000 women.

Natural Alternatives

What is the safest artificial sweetener to use? In reality, any synthetic, artificial food isn’t the best choice for your body and health. However, there are a few natural alternatives to aspartame that won’t have the same devastating health effects.

One of the best natural sweeteners stevia. The rule for sweeteners is always in moderation. While the following three can even provide health benefits, it’s best to limit your intake of sweets overall and tend more toward whole foods like vegetables, fruits and organic meat:

• Stevia: The stevia plant has been around for a millennia and a half in parts of South America and is about 200 times sweeter than sugar, gram for gram. When using stevia, make sure to avoid dangerous altered stevia blends (which often contain very little stevia) and stick to pure, organic stevia.
• Raw Honey: Raw, organic honey has been known to help counter the effects of certain allergies as well as help manage weight, promote sleep and fight oxidative stress.
• Monk Fruit: This fruit-based sweetener has no calories but is between 300–400 times sweeter than sugar. There is evidence that it may help to lower risk of diabetes as well as combat infection.

Final Thoughts

• Aspartame is a non-nutritive sweetener that has been around for a few decades and is found often in diet sodas, like Diet Coke or Diet Pepsi, as well as sugar-free and “no sugar added” food products.
• It breaks down into two amino acids, phenylalanine and aspartic acid, as well as methanol (which converts to formaldehyde and diketopiperazine). The last three of this list are known carcinogens.
• The methanol and formaldehyde are especially dangerous to humans because of the way they metabolize in the body, coupled with the fact that we do not have the necessary enzyme to convert formaldehyde to a less dangerous substance, as most animals.
• Many studies have been conducted on aspartame dangers and found that it is linked with a large number of health conditions ranging from headaches to cancer to diabetes in both animal and human studies.
• Drinking or eating aspartame products is especially dangerous for mothers and young children because of the way it affects behaviors and conditions later in life.
• If you are experiencing conditions that could potentially be related to aspartame, it’s probably a good idea to abstain entirely and see if any symptoms alleviate on their own. This should be done under the supervision of a doctor.

The post Is Aspartame Bad for You? appeared first on Dr. Axe.

Whether you’re looking to help your immune function, decrease disease risk or simply improve your overall health, probiotics can make a worthy addition to your daily routine.

Not only that, but some people — including billionaire philanthropist Bill Gates — even believe that probiotics could hold the key to ending malnutrition across the globe someday.

What are probiotics? Probiotics are a type of organism that can help boost the amount of beneficial bacteria in your gut. Nestled inside your gut are trillions of these live microorganisms that make up the microbiome.

They are also found in supplements, fermented foods (such as tempeh, natto and miso) and probiotic drinks, such as kombucha.

Different microbes living in your gastrointestinal tract play a role in either promoting health or disease. For example, many of these bacterial cells are considered “good bacteria” and help support immune function, enhance nutrient absorption, and aid in the synthesis of key neurotransmitters and other compounds.

What Are Probiotics?

Probiotics are defined as live bacteria that line your digestive tract that support your body’s ability to absorb nutrients and fight infection.

Did you know that your body contains about the same number of gut bacteria molecules as it does cells for the rest of your body? It’s no wonder then that your gut is so important to your health. Your skin and digestive system alone host about 2,000 different types of bacteria.

The National Center for Complementary and Integrative Health (NCCIH) calls probiotics “live microorganisms (in most cases, bacteria) that are similar to beneficial microorganisms found in the human gut.” The NCCIH makes the point that we often think of bacteria as harmful “germs” — however, probiotic bacteria actually helps the body function properly.

What happens when you start taking probiotics? Probiotics benefits have been proven effective in supporting immune function, reducing inflammation, promoting healthy digestion, managing inflammatory bowel disease, as well as maintaining beautiful skin, especially when combined with prebiotics.

Your “good gut bacteria” is also responsible for:

• Producing vitamin B12, butyrate and vitamin K2
• Crowding out bad microbes
• Enhancing gut mucosal barrier function and preventing the invasion of pathogens in the intestinal epithelium
• Helping regulate the central nervous system
• Creating enzymes that destroy harmful microbes
• Stimulating secretion of IgA and regulatory T cells, which support immune function

Probiotics are in your system from the moment you are born. When a newborn is in the birth canal of the mother during delivery, the baby is exposed to the live bacteria of his or her mother for the first time.

This event starts a chain of events inside the baby’s gastrointestinal tract, and the infant’s GI tract starts to produce good bacteria.

Historically, people had plenty of probiotics in their diets from eating fresh foods from good soil and by fermenting foods to keep them from spoiling.

Today, however, because of refrigeration and agricultural practices, like soaking our foods with chlorine, much of our food contains little to no probiotics in the name of sanitation. Actually, many foods contain dangerous antibiotics that kill off the good bacteria in our bodies.

Health Benefits

1. Improve Digestive Health

The first major benefit of probiotics is as a promoter of good digestive health. A 2019 review explains that probiotic consumption has been shown to improve the immune, gastrointestinal and reproductive health systems in healthy adults.

In fact, according to a meta-analysis of clinical trials:

Probiotics are generally beneficial in treatment and prevention of gastrointestinal diseases… When choosing to use probiotics in the treatment or prevention of gastrointestinal disease, the type of disease and probiotic species (strain) are the most important factors to take into consideration.

Eating foods rich in good bacteria and using probiotic supplements may help provide protection from inflammatory bowel diseases, including ulcerative colitis and Crohn’s disease. The evidence is stronger, however, for an improvement in ulcerative colitis, while Crohn’s disease may not benefit as greatly.

In addition, there is ongoing research studying the role of probiotics in gluten issues, including celiac disease.

Large bodies of evidence suggest that probiotics are also effective against several forms of diarrhea, including antibiotic-associated diarrhea, acute diarrhea, traveler’s diarrhea, infectious diarrhea and other associated diarrhea symptoms. They also help with constipation relief.

Additionally, probiotics have been found in meta-analyses to reduce the pain and severity of irritable bowel syndrome (IBS) symptoms, aid in the eradication of H. pylori and treat pouchitis, a condition that occurs after the surgical removal of the large intestine and rectum. For the most benefits in managing IBS, studies suggest that it’s best to take multi-strain probiotics capsules over a period of at least eight weeks.

2. Help Decrease in Antibiotic Resistance

The World Health Organization considers antibiotic resistance “one of the biggest threats to global health, food security and development today.” Bacteria become resistant to antibiotics due to the overuse of prescription antibiotics, lack of diversity in these medications and improper use of antibiotics.

By using probiotics, it’s possible to help rebuild a poor variety of gut bacteria often seen after a course of taking antibiotics and prevent antibiotic-associated gut issues. In addition, probiotic from supplements and foods may increase the effectiveness of antibiotics and help prevent the bacteria in your body from becoming resistant.

3. May Fight Mental Illness

The “second” brain of the gut has been a major point of research since scientists have discovered the importance of the gut-brain connection. A review in 2015 highlighted the complex interactions between the gut and brain, stating:

[Various gut-brain] interactions seem to influence the pathogenesis of a number of disorders in which inflammation is implicated, such as mood disorder, autism-spectrum disorders, attention-deficit hypersensitivity disorder, multiple sclerosis, and obesity.

The authors discuss the need for “psychobiotics” (probiotics that impact brain function) in handling the development of these conditions. This anti-inflammatory quality is what seems to interest researchers most.

While limited clinical trials focusing on this topic have been conducted in humans, early research suggests that, in animals, supplementing with probiotics may help alleviate symptoms of anxiety by reducing inflammation along this gut-brain connection.

Several rodent studies have shown that consumption of probiotics can prevent increases in certain stress hormones, including ACTH, corticosterone and epinephrine, via the hypothalamic-pituitary-adrenal axis.

Probiotics benefits seem to include a reduction in depression symptoms, according to a 2016 meta-analysis — the first review of its kind. Taking probiotics might also help reduce re-hospitalizations from manic episodes for those with manic depression.

A slightly more surprising result, however, seems to be the way that probiotics may impact some of the symptoms of autism. Autism and gut health have been discussed for some time, as patients with the disorder typically suffer from a large number of digestive issues.

However, based on animal studies, it seems possible that altering the quality of gut bacteria might benefit not only the digestive system, but the abnormal behaviors in autism, too.

In 2016, a case study of a boy with severe autism was reported. While being treated with probiotics for digestive problems, the patient spontaneously improved on the ADOS scale, a diagnostic rating system for people with autism.

The score dropped from 20 down three points to a stable 17, and according to the report, ADOS scores do not “fluctuate spontaneously along time” and are “absolutely stable.”

Because of results like those above, human studies are underway to determine if probiotic treatments may improve not only the GI symptoms seen in autism, but also on “the core deficits of the disorder, on cognitive and language development, and on brain function and connectivity.”

4. Boost Immunity

Both probiotics and prebiotics are continuing topics of research regarding immunity. When used in conjunction, scientists refer to them collectively as synbiotics.

One 2015 review on the subject stated, “We suggest that LAB and Bifidobacteria and novel strains [of probiotics] might be an additional or supplementary therapy and may have potential for preventing wide scope of immunity-related diseases due anti-inflammatory effect.”

Because chronic inflammation is at the root of many diseases and health conditions, the fact that probiotics exert this effect in the gut, where 80 percent of the immune system lies, is crucial. The immune-boosting benefits of probiotics seem to be particularly helpful for the quality of life of seniors.

Research is underway to test whether probiotics can “reduce inflammation and improve gut immune health in HIV-positive individuals” who haven’t yet undergone treatment.

A 2021 review even found the poor prognosis in COVID-19 infections was seen in adults with underlying co-morbidities who had increased gut permeability and reduced gut microbiome diversity. According to the researchers’s findings, “Dietary microbes, including probiotics or selected prebiotics of Chinese origin, had anti-viral effects against other forms of coronavirus, and could positively impact host immune functions during SARS-CoV-2 infection.”

5. Support Healthy Skin

Many avenues of research have examined probiotics benefits for skin, especially in children. Meta-analyses have found that probiotics may be effective in the prevention of pediatric atopic dermatitis and infant eczema.

The integrity of gut bacteria is also connected to the development of acne, although the way this happens is still unclear.

The skin benefits of probiotics also seem to be connected to the reduction of inflammation seen in healthy gut bacteria. L. casei, a particular strain of probiotic, “can reduce antigen-specific skin inflammation.”

Indeed, research suggests that having a balanced gut environment has benefits for both healthy and diseased human skin.

6. Provide Food Allergy Protection

Did you know that infants with poor gut bacteria are more likely to develop allergies over the first two years of life? The reason probiotics can help reduce food allergy symptoms, in particular, is most likely due to their abilities to reduce chronic inflammation in the gut and regulate immune responses — in adults as well as children.

7. May Treat Serious Diseases in Infants

Two dangerous diseases in newborns, necrotizing enterocolitis (NEC) and neonatal sepsis, may meet their match with well-designed probiotic supplements. Both of these conditions are common in premature babies and are most dangerous in low birth weight and very low birth weight infants.

Research has confirmed that when a pregnant mother takes high-quality probiotics during pregnancy, her baby is significantly less likely to develop either NEC or sepsis, particularly when the baby is breastfed after birth (and mom is still taking the supplements) and/or when probiotics are added to formula. A probiotic supplement with multiple bacterial strains seems to be the most effective in these cases.

One review of probiotics benefits for necrotizing enterocolitis was bold enough to say:

The results confirm the significant benefits of probiotic supplements in reducing death and disease in preterm neonates… overall evidence indicate that additional placebo-controlled trials are unnecessary if a suitable probiotic product is available.

Regarding sepsis in developing countries (where it is overwhelmingly more common), a 2017 randomized, controlled trial says that a large number of these cases “could be effectively prevented” if mothers are given a synbiotic (probiotic and prebiotic together) that contains the probiotic strain L. plantarum.

8. Lower Blood Pressure

A large analysis reviewed available research and determined that probiotics help lower blood pressure by improving lipid profiles, reducing insulin resistance, regulating renin levels (a protein and enzyme secreted by the kidneys to lower blood pressure) and activating antioxidants.

Researchers consider them valuable prospects in the treatment of high blood pressure because their side effects are generally minimal or nonexistent.

These effects are most pronounced in people who already have hypertension and improve when the subject consumes multiple probiotic strains for at least eight weeks or more in supplements containing 100 billion or more colony-forming units (CFUs).

9. May Fight Diabetes

Several large-scale studies and two meta-analyses have confirmed that probiotics should be a major consideration in determining natural treatment for diabetes. In a massive study involving almost 200,000 subjects and a total of 15,156 cases of type 2 diabetes, researchers confirmed that a higher intake of probiotic-rich yogurt reduced the risk of developing diabetes.

According to a 2014 meta-analysis, probiotics benefit diabetics by improving insulin sensitivity and decreasing the autoimmune response found in diabetes. The authors suggest that the results were significant enough to conduct large, randomized, controlled trials (the “gold standard” of scientific studies) to find if probiotics may actually be used to prevent or manage diabetes symptoms.

Combining probiotics with prebiotics may also help manage blood sugar, particularly when blood sugar levels are already elevated.

10. May Improve Non-Alcoholic Fatty Liver Disease

Non-alcoholic fatty liver disease (NAFLD) affects 80 million to 100 million people in the U.S. alone. Characterized by fatty buildup in the liver, NAFLD can eventually lead to cirrhosis, ending in liver failure or death for some patients.

A 2013 meta-analysis of studies on probiotics and NAFLD found that using probiotics can improve a number of important factors for patients with the disease, leading the study authors to state: “Modulation of the gut microbiota represents a new treatment for NAFLD.”

11. May Improve Vaginal Health

Probiotics for vaginal health? While there’s still more to learn about the impact that probiotics can have on vaginal health, some evidence indicates that supplementation can lower the risk for reoccurring vaginal infections and the irritating symptoms they cause.

One study demonstrated the potential of probiotic supplements improving vaginal health, such as for bacterial vaginosis (BV) and vaginal odor. Another study showed that supplementing with a probiotic for 30 days helped create healthy vaginal flora in up to 90 percent of patients.

Related: Oligosaccharides: The Prebiotics that Support the Heart & Gut

Types

There are many different types of probiotics on the market, each of which varies based on numerous factors, such as stability, strain diversity and CFU count.

What are the top probiotics? Typically, there are two main species of probiotics, including Bifidobacteria and Lactobacillus. Saccharomyces is another type of strain that has a long history of safe and effective use as a probiotic.

In addition to being the most widely available in products and foods, these three species have also been extensively studied for their beneficial effects on immune function, digestive health, weight loss and more.

There are also many specific strains of probiotics, each of which has been shown to benefit specific health conditions. Some of the best probiotic strains include:

• Bacillus coagulans
• Bacillus subtilis
• Bifidobacterium bifidum
• Bacillus clausii
• Lactobacillus plantarum
• Lactobacillus fermentum
• Lactobacillus reuteri
• Lactobacillus acidophilus
• Lactobacillus gasseri
• Lactobacillus rhamnosus
• Lactobacillus sporogenes
• Saccharomyces boulardii

Some these strains are among the best probiotics for dogs as well.

How to Use

Note that the probiotics benefits of one probiotic strain may be completely different from the health benefits seen from another probiotic. If you want to use probiotics to address a specific health concern, it’s vital to select the right probiotic for the right condition — or you can consume a wide range of probiotics in your food to be covered.

When reading a probiotic label, it should reveal the genus, species and strain of the probiotic. The product (usually in capsules or probiotics pills) should also give you the colony forming units (CFUs) at the time of manufacturing.

Also, the majority of probiotics can die under heat, so knowing the company had proper storing and cooling of the facility is also important.

There are seven specific things you want to consider when buying a probiotic supplement:

1. Brand quality — Look for reputable, established dietary supplement brands with readily available customer reviews.
2. High CFU count — Probiotic dosage is measured in “colony forming units,” or CFUs. Ideally, you should aim for at least 5 billion–10 billion CFUs per day for children and 10 billion–20 billion CFUs each day for adults. However, the recommended dosage may vary based on individual health concerns, so discuss with your doctor for personalized guidance as needed.
3. Survivability and strain diversity — Look for strains like Bacillus coagulans, Saccharomyces boulardii, Bacillus subtilis, Lactobacillus plantarum, Bacillus clausii, and other cultures or formulas that ensure probiotics make it to the gut and are able to colonize.
4. Prebiotics and supplementary ingredients — For probiotic bacteria to grow, they also need prebiotics. High-quality probiotic supplements have both prebiotics and other ingredients designed to support digestion and immunity. Examples of these ingredients are (preferably fermented) flaxseed, chia seed, cañihua seed, astragalus, ashwagandha, hemp seed, pumpkin seed, milk thistle, peas, ginger, mung bean and turmeric.
5. Stability and organism types — Some probiotic strains need to be kept cold in order to preserve their potency. This applies to their production, transport, storage and sales. Others are shelf-stable and don’t require refrigeration. Unfortunately, most refrigerated probiotics never make it past the stomach because they aren’t stable. Instead, look for a shelf-stable product that contains soil-based organisms.
6. Sugar — Sugar is not a good food source for probiotics. Prebiotics are the food source meant to keep probiotics alive. A synbiotic is a dietary supplement that contains both prebiotics and probiotics. The best synbiotics contain healthy plant starches and fiber.
7. Living vs. dead — “Live and active cultures” are a better bet than “made with active cultures.” After fermentation, the product may be heat-treated, which kills off both good and bad bacteria (extending shelf life).

Is it OK to take a probiotic every day?

Yes, most people can benefit from continually taking probiotics at a consistent time each day.

When is the best time to take a probiotic?

Most sources typically recommend taking your probiotic first thing in the morning, about 15–30 minutes before breakfast. This ensures that your probiotic supplement is better able to reach your digestive tract quickly without getting stuck in the stomach behind your morning meal.

Related: 7 Fulvic Acid Benefits & Uses: Improve Gut, Skin & Brain Health

Top Foods

In addition to probiotic supplements, you can also try adding more probiotic foods into your diet to help optimize your gut health. Fermented foods and foods with added probiotics are a great option to help get in your daily dose.

Some of the best probiotic foods include:

• Tempeh
• Miso
• Natto
• Kombucha
• Raw cheese
• Kefir
• Probiotic yogurt
• Kimchi
• Pickles
• Sauerkraut

Keep in mind that these probiotic foods should be low in added sugar, preservatives and extra ingredients to really get the most bang for your buck. Even if you consume the best probiotic drink or best probiotic yogurt, it may not contain the same health benefits if it’s highly processed and pumped full of additives.

Need some inspiration to help get you going? Here are a few simple probiotic-rich recipes to start experimenting with:

• Miso Soup with Mushrooms
• Thai Curry Kelp Noodles
• Pineapple Kombucha

Risks and Side Effects

All probiotics aren’t created equally. Not all strains have beneficial effects, and it’s important to do your research before starting a new supplement.

The U.S. Food and Drug Administration (FDA) regulates products with probiotics in different ways (as dietary supplements,  food ingredients or drugs), however not all products are guaranteed to be of high quality.

As always, if you have an existing medical condition, all new supplement regimens should be conducted under the supervision of a medical professional. This is especially important if you’re immunocompromised.

Probiotic side effects can sometimes include bloating, flatulence and diarrhea if you take too much too fast. You can start off with a smaller amount, like one tablespoon of kefir or one probiotic capsule a day, and work your way up if you’re just getting into eating probiotic foods or taking dietary supplements.

One very rare side effect of probiotics seen in cancer patients is sepsis. This is an extremely rare occurrence.

Overall, according to the FDA, studies have found that probiotics are associated with very few probiotics side effects and a large number of benefits.

Conclusion

• Different microbes living in your gastrointestinal tract play a role in either promoting health or disease.
• Because so much of your health begins in the complex microbiome of the gut, proper balance of your gut bacteria is crucial to overall health.
• Natural probiotics are bacteria in your digestive tract that support the immune system and help reduce chronic inflammation, potentially impacting the development of a large number of conditions, such as inflammatory bowel disease, IBS and more.
• You can incorporate probiotics into your routine by eating more sour and fermented foods, feeding your gut bacteria with insoluble fiber in high-fiber foods, and even by taking a high-quality supplement in order to take advantage of probiotics benefits.
• What is the best probiotic to use? Look for capsules with a CFU count of at least 10 billion and a product that includes strains like Bacillus coagulans, Saccharomyces boulardii, Bacillus subtilis, Lactobacillus plantarum and Bacillus clausii.
• Probiotic side effects are rare, but always follow directions and use caution when starting any new supplements.

The post Probiotics: Top Benefits, Foods and Supplements appeared first on Dr. Axe.

Being underweight can be just as frustrating as being overweight. For people who experience difficulty gaining weight, it can be confusing to figure out how to gain weight in a healthy way. If you’re wondering how to gain weight fast without harming your body, there are certain foods and exercises that can help you increase your daily calorie count with nutrient-dense foods and build muscle with strength training.

Just like following a weight loss program or diet, to gain weight fast you need to take a balanced approach, focusing on the foods you eat, how often you eat and what exercises you do to put on muscle.

Adding calories from processed and refined foods isn’t going to help you to gain healthy weight — it will only lead to inflammation, low energy levels and other health issues. Instead, sticking to nutrient-dense foods that fuel your body and allow you to gain weight in a healthy manner is key.

Why People Would Want to Gain Weight

Although there’s plenty of information out there about the health risks of being overweight or obese, it’s important to note that there are also health risks associated with being underweight. Many times, being underweight is due to poor nutrition or unhealthy eating habits, but sometimes it can be downright difficult for a person to gain weight in a healthy way.

Technically, a body mass index (BMI) that’s less than 18.5 is considered underweight. Based on the BMI chart, an adult woman who is 5 feet, 5 inches (65 inches tall) should be between 114 and 144 pounds to be considered at a “normal” weight. An adult male who is 6 feet tall should be between 140–177 pounds to fall within the normal range.

The most common health risks associated with being underweight include:

• weakened immune system
• trouble fighting illness
• vitamin deficiencies
• development issues (mostly in children and teens)
• issues with fertility
• irregular periods and increased risk of amenorrhea
• bone loss
• anemia
• kidney disease
• feeling tired or having low energy levels
• thinning hair and dry skin

In 2014, the Swiss National Cohort Study Group examined the long-term association between being underweight and mortality. Over 31,000 individuals between the ages of 25 and 74 participated in the study.

Underweight individuals represented 3 percent of the total study population, and 90 percent of those underweight were women. Researchers found that compared to those who were of normal weight, being underweight was associated with increased risk of death due to external causes, such as accidents and suicide.

The data suggests that being underweight not only increases your risk of injury, but impairs your survival after an accident. Research also indicates that there is an association between low BMI and depression and an increased risk of suicide.

This is why it’s important to gain weight if you’re underweight. Read on to learn how to gain weight fast in a safe way.

How to Gain Weight Fast and Safely

Maybe you aren’t feeling your best and want to gain weight to become a healthier person, or maybe you aren’t happy with the way you look and want to build muscle — either way, there are some basic tips you can use to gain weight fast in a healthy manner. Below, I lay out how to gain weight fast for women and how to gain weight fast for men.

1. Add Nutrient-Dense Calories

When trying to increase your calorie intake, quality is actually more important than quantity. Turning to high-calorie junk or processed foods isn’t going to help you gain healthy weight.

Instead, add nutrient-dense foods to your meals to increase your daily calorie intake and make you feel more energized. Adding nuts, seeds, raw cheese, and coconut or olive oil to your meals will provide healthy calories and additional nutrients.

I’m not a huge fan of counting calories (such as in the CICO diet), as I think intuitive eating is a healthier approach, but if you’re trying to learn how to gain weight fast, here’s a quick rundown of how to estimate the amount of calories you need to consume.

The exact amount of calories you need to eat every day to gain weight depends on your metabolism, age, gender and genetics, but the overall rule of thumb is that you need to eat more calories than you burn in a day. Now, the number of calories that your body needs to function on a daily basis is called your total daily energy expenditure (TDEE), which is usually higher in men than women because men have more muscle mass.

Your TDEE is made up of your basal metabolic rate, which is the amount of calories that you burn when resting (from pumping blood, breathing, staying warm, etc.) and the number of calories you burn from physical exercise combined. To gain weight, you need to eat more than your TDEE.

Use a TDEE tracker to estimate how many calories you burn in a day. Then, for those of you who are wondering how to gain weight fast for men, add about 250 additional calories to your day. As for how to gain weight fast for women, add about 125 additional calories per day.

Start there, and measure your progress for the first two weeks. You should be gaining muscle, not fat, so you don’t want to consume too many calories in one day.

2. Eat Five Meals a Day

If you’re confused about how to gain weight fast, one of the most basic tips I can give you is to eat more often. Two to three meals a day isn’t going to cut it — you really want to aim for about five meals a day.

These meals should include high-quality protein, complex carbs (instead of refined carbohydrates) and healthy fats.

Eating smaller meals throughout the day instead of larger meals less frequently is easier on your digestive system and won’t leave you feeling bloated and sluggish. Plus, you can consume more calories without feeling like you’re stuffing your face.

It may seem like a lot of eating at first, but your body will get used to it over time and begin to feel hungry when these meal times approach. You can also have a smoothie with your meal. Liquids aren’t as filling, so this is a great way to add more calories to your meal.

I also suggest that you eat a snack before bed. I’m sure you’ve heard that you shouldn’t eat too close to bedtime, but our bodies actually work hard to recover when we sleep, so giving it an extra boost of protein and carbohydrates can be beneficial if you want to gain weight.

3. Add Healthy Snacks

Having healthy snacks between meals will increase your daily calorie count and get you the protein and carbs you need to stay energized and gain weight.

Some great high-protein snacks include trail mix, veggies and hummus, probiotic yogurt with seeds, nuts and berries, hard-boiled eggs, and gluten-free crackers with peanut or almond butter. Even choosing fruit as a snack is associated with low anxiety and emotional distress, along with improved cognitive function and energy levels.

All of these factors can help you gain weight in a healthy way.

Make everything you eat count. Don’t go for empty calories when choosing your snacks. Instead, use this as a great opportunity to get more protein and healthy fats into your day.

4. Get Moving

You may think that you don’t need to exercise since you’re trying to gain weight and not lose it, but exercises like strength training, yoga and burst training will help you build muscle and gain healthy weight.

To gain weight, you don’t want to put on fat that comes with health risks like high triglycerides and LDL cholesterol, high blood pressure, and insulin resistance. The best way to gain weight fast is to focus on gaining muscle, which requires physical activity at least five times per week.

Foods to Eat and Avoid

If you want to gain weight and muscle naturally, you need to make some changes to your diet. Drop the foods that don’t supply the nutrients you need to maintain proper hormone balance, bodily functions, energy levels and muscle growth. Focus on getting the healthiest foods that supply macronutrients: fats, protein and carbohydrates.

The foods that you want to eat to gain weight fast include:

• Healthy fats: There are two types of healthy fats that will help you gain weight and muscle in a healthy manner. Omega-9 fatty acids are a type of unsaturated fats that are found in vegetables and animal fats. Omega-9 benefits include increased physical activity and the availability of more energy. Some of the best omega-9 sources include avocados, olive oil, almonds and macadamia nuts. Short-chain fatty acids from ghee, grass-fed butter and coconut oil will help you gain weight and muscle fast, and they aren’t stored in your body as fat. Omega-3 foods are also important, so eat plenty of egg yolks, walnuts, chia seeds, flaxseeds and wild-caught salmon.
• Clean protein: When it comes to eating protein to gain healthy weight, take your body weight and eat that many grams of protein per day. If you weigh 160 pounds, you want to eat about 160 grams of protein per day. Get these grams of protein from healthy sources, like grass-fed beef, wild-caught salmon, organic chicken and turkey, and whole eggs. High-quality protein powders can also help you meet your daily protein goals. I recommend using a high-quality whey protein or protein powder made from bone broth.
• Carbohydrates: To gain weight fast, I recommend you consume more gluten-free carbohydrates by adding them as sides to your meals or as snacks in between meals. Research shows that combining carbs with protein produces a greater anabolic response than eating protein alone. Some great sources of carbohydrates include root vegetables that serve as unadulterated sources of complex carbohydrates and important nutrients. Starchy vegetables like yams, russet or Yukon potatoes, and sweet potatoes provide fiber, nutrients and complex carbs without too much sugar. Gluten-free grains are also great options because they can help prevent bloating and boost energy levels. Some of the best choices include quinoa, amaranth, buckwheat, brown rice and non-GMO polenta. Fruit also serves as a great source of carbohydrates. Eat bananas, apples, mangoes and berries.

The foods that you want to avoid when trying to gain weight include:

• White sugar: The truth is that sugar is bad for you and will destroy your body if you eat too much of it. Eating white, refined sugar can lead to cardiovascular disease, metabolic diseases, leaky gut, diabetes, fatigue and unhealthy weight gain. Avoid foods that contain added or artificial sugars and sweetened beverages.
• Refined carbohydrates: Refined carbohydrates are fake foods that have been stripped of their nutrients and enter the bloodstream like an injection of sugar. Eating refined carbs triggers the release of insulin, which converts sugar into stored fat instead of supplying your body with fuel to build muscle. Turning to refined carbs to gain weight will also affect your insulin, cholesterol and triglyceride levels in a negative way. Stay away from white bread, white pasta, white rice, baked goods, cereals and refined grains.
• Hydrogenated oils: Hydrogenated oils contain trans fats that interfere with normal cell metabolism and are linked to many health conditions, including heart disease, digestive disorders and increased cholesterol levels. These rancid oils, like vegetable oil, soybean oil, corn oil and canola oil, can slow the recovery of your muscles after a workout, inhibit healthy weight gain and cause inflammation.

Exercises to Optimize Weight Gain

If you’re wondering how to gain weight fast with exercise, it comes down to choosing the right types of exercise that will help you to put on muscle without burning too many calories.

Limit the amount of aerobic exercise you do in a day. Cardio workouts burn a lot of calories and work against your weight gain goals, so instead of long runs, take shorter walks to help you bust stress and increase you appetite.

Another option for cardio is to do burst training, which involves exercising at 90 percent to 100 percent of your maximum heart rate for 30–60 seconds and then resting for 30–60 seconds. Burst training at home will help you build muscle quickly. Try doing jumping jacks, squats and high jumps to get your heart going.

Focus on strength training, which includes lifting weights and strengthening exercises like CrossFit workouts, yoga and barre. When training with weights, do six to 12 reps five days a week for about an hour. This will help you gain weight by putting on muscle.

A study published in Current Sports Medicine Reports indicates that inactive adults experience a 3 percent to 8 percent loss of muscle mass every decade. Ten weeks of resistance training proved to increase lean muscle weight, improve physical performance, improve cognitive abilities, enhance cardiovascular health and increase bone mineral density. Strength training can also ease discomfort associated with arthritis, reduce lower back pain and reverse specific aging factors in skeletal muscle.

Want to know how to gain weight fast for women? Forget any myths you’ve heard about strength training being just for men. Studies show that it improves the physical, emotional, intellectual and social wellness of women.

Strength or resistance training helps women (and men) build lean muscle, maintain their strength, and improve their agility and flexibility.

Healthy Weight vs. Unhealthy Weight

Here’s a common mistake that people make in an attempt to gain weight fast — they eat tons of foods that are high in calories but offer no nutritional value. Think about how that’s going to make you feel after a few days: tired, bloated, inflamed, cranky, unable to concentrate, unable to sleep, unable to exercise and the list goes on.

Of course the occasional treat is OK, but most of your food choices should be nutrient-dense, fresh, unprocessed and in their whole, natural states. Here’s a simple way to look at it…

Healthy weight comes from:

• Organic, high-quality protein
• Healthy fats
• Unrefined complex carbohydrates
• Plenty of fresh fruits and vegetables
•  Nutrient-dense, high-protein shakes
• Fresh fruit and vegetable juices
• Eating several smaller meals throughout the day
• Snacking on high-protein foods in between meals
• Getting seven to nine hours of sleep per night
• Stress-free environment
• Strengthening exercises mixed with light cardio

Unhealthy weight comes from:

• Processed, refined and packaged foods
• Added and artificial sugars
• Sweetened beverages
• Alcohol
• Eating very large meals only once or twice daily
• Snacking on junk food (like potato chips and baked goods)
• Sleeping less than seven hours per night
• Being stressed out
• Living a sedentary lifestyle

How to Keep the Weight on in a Healthy Manner

If you have had trouble gaining weight in the past, chances are that you’re going to have to keep working at it once you hit your goal weight. If you go back to your old eating and exercise habits, you will most likely lose the weight you’ve worked hard to gain.

To keep the weight on in a healthy manner, continue to consume more calories than you burn in a day. (Remember that’s called  your TDEE.) Focus on eating smaller meals more frequently so you never feel overly full or bloated, and use snacks as a way to bring in more nutrient-dense calories.

I’m a big fan of smoothies if you need to get in some more calories for the day. Add a quality protein powder, kefir or probiotic yogurt, leafy greens, avocado, fruit, and coconut or almond milk. This will give you an extra boost of protein, carbs and healthy fats.

Finally, keep moving. Keep up with your strength training and light cardio workouts. This will ensure that you continue to build or maintain muscle, not lose it.

Final Thoughts

• Wondering how to gain weight fast? There are a few diet and lifestyle changes you can make to gain weight in a healthy manner. Increase nutrient-dense calories, eat five meals per day, snack between meals and exercise to build muscle.
• The most important foods to eat to gain weight fast include quality sources of protein, healthy fats (including omega-9s and omega-3s) and complex carbohydrates (from starchy vegetables and gluten-free grains).
• Limit cardio workouts when trying to gain weight, and focus on strength training instead. This will help you build muscle and gain healthy weight.
• Don’t turn to empty calories in an effort to gain weight — this will only lead to health issues like increased cholesterol levels and insulin resistance. Make every food count by choosing nutrient-rich foods that will boost your energy levels and keep your body running properly.

The post How to Gain Weight Fast in a Safe Way appeared first on Dr. Axe.

If you’re on the lookout for gluten-free grains that pack a nutritional punch, you’ll definitely want to try amaranth. The grain is gaining popularity today because of its startling health benefits. It has an earthy and nutty flavor, helps you to feel full because of its fiber content, and like quinoa, serves as an excellent source of protein.

A 2017 review published in Molecular Nutrition and Food Research indicates that the proteins found in amaranth are particularly high in nutritional quality due to the outstanding balance of essential amino acids. Plus, the phytochemicals found in amaranth contribute to its antioxidant and anti-inflammatory effects and allows for the grain’s range of health benefits.

If you’re looking for a new gluten-free grain to add to your favorite recipes, give amaranth a try. It’s tasty, filling and nutritious.

What Is Amaranth?

Nutrition Facts

Amaranth is a great source of protein, fiber, manganese, magnesium, phosphorus and iron. It helps keep your digestive system regulated, build your strength, and reduce the risk of fracture or broken bones.

According to the USDA, one cup (approximately 246 grams) of cooked amaranth grain contains:

• 251 calories
• 46 grams carbohydrates
• 9.3 grams protein
• 3.9 grams fat
• 5.2 grams fiber
• 2.1 milligrams manganese (105 percent DV)
• 160 milligrams magnesium (40 percent DV)
• 364 milligrams phosphorus (36 percent DV)
• 5.2 milligrams iron (29 percent DV)
• 13.5 micrograms selenium (19 percent DV)
• 0.4 milligram copper (18 percent DV)
• 0.3 milligram vitamin B6 (14 percent DV)
• 54.1 micrograms folate (14 percent DV)
• 2.1 milligrams zinc (14 percent DV)
• 116 milligrams calcium (12 percent DV)
• 332 milligrams potassium (9 percent DV)

Benefits

1. High Source of Protein

The protein contained in amaranth is of an unusually high quality, providing nine grams for one cup of cooked grain. Protein is used in every cell in our bodies and is critical for building muscle mass, supporting neurological function, aiding in digestion, helping balance hormones naturally and keeping an upbeat mood.

Protein foods are also beneficial for preventing weight gain since they make us feel full and require more work for the body to digest than fast-acting refined carbohydrates.

A 2008 study published in the Journal of Sports Medicine and Physical Fitness found that consuming protein before and after exercise has beneficial effects by decreasing exercise-induced muscle damage and promoting muscle-protein synthesis.

This study suggests that protein is useful for muscle recovery and immune regulation for sports events.

2. Reduces Inflammation

Amaranth has the power to reduce inflammation, which is associated with just about every health condition. When dietary and environmental toxins build up in the body, the immune system becomes overactive, and it stimulates defense cells and hormones that damage tissues.

When the immune system overreaches and begins attacking healthy body tissues, we’re met with an autoimmune disorder like leaky gut syndrome and inflammation in otherwise healthy areas of the body. 

This is also the case for arthritis and fibromyalgia symptoms, as well as celiac and irritable bowel disease. Because grains and protein-rich foods help fight inflammation, amaranth is a great tool for your body.

A major health benefit of anti-inflammatory foods is the way they relieve pain induced by arthritis and gout. Arthritis is a joint disease that causes swelling and pain in the joints. One type of arthritis is osteoarthritis, which occurs when the cartilage between joints wears down and causes inflammation and pain. This type of arthritis generally occurs in the joints we most frequently use, such as knees, hips, spine and hands.

A 2014 study published in Molecular Nutrition and Food Research showed that amaranth inhibited inflammation in humans and mice. This suggests that amaranth serves as a natural treatment for arthritis and has the power to reduce the symptoms of osteoarthritis and other inflammatory conditions.

3. Supports Bone Health

The calcium present in amaranth grain allows the body to use this mineral for bone repair and strengthening. Including calcium-rich foods in your daily diet is so important because it helps heal broken or weak bones.

A calcium deficiency increases your risk of a fracture and developing osteoporosis, which is when small holes or weakened areas are formed in the bone that can lead to fractures, pain and a Dowager’s hump.

A 2013 study published in the International Journal of Food Sciences and Nutrition found that amaranth consumption is an interesting and effective way to increase the nutritional value of calcium, as well as iron and zinc.

Calcium is so important because without enough of it in the body, bones are susceptible to becoming weak and pliable, making them more prone to fractures and breaks. Calcium aids in bone strength as the bones build up calcium stores over time.

4. Helps Lower Cholesterol

A 2003 study published in the International Journal for Vitamin and Nutrition Research tested the effects of amaranth grain on cholesterol levels in animals models.

Amaranth grain decreased very low-density LDL cholesterol by 21 percent to 50 percent. LDL is known as the bad cholesterol because it’s low in proteins and high in cholesterol. Thus, this grain is a cholesterol-lowering food.

Amaranth also aided digestion by increasing fecal excretion or frequency of bowel movements. This is due to the fiber content present in amaranth. The fiber binds cholesterol in the digestive system and causes it to be excreted by the body.

Eating high-fiber foods helps the body lower cholesterol naturally. The fiber acts on the bile that’s made from cholesterol, pulling it out of the body with stool. Because of this process, the liver is required to make more bile, which uses the body’s cholesterol stores, lowering cholesterol overall.

5. Aids Digestive System

Because of amaranth’s high fiber content, it stimulates the digestive system and helps regulate the excretion of bodily waste. Due to its structure and our inability to absorb it, fiber passes through the digestive system unabsorbed by digestive enzymes within the stomach, taking with it toxins, waste, fat and cholesterol particles out of the gut. 

According to research conducted at Purdue University, 78 percent of the fiber in amaranth is insoluble fiber and 22 percent is soluble fiber, which is a higher proportion than what is found in wheat and maize.

Soluble fiber is vital for proper digestion because it dissolves into a gluey mass and traps fats, sugars, bacteria and toxins. While aiding the digestive system, amaranth is also able to prevent other health conditions like leaky gut syndrome. 

In order to understand leaky gut syndrome, think of the lining of your digestive tract like a net with extremely small holes in it that only allow specific substances to pass through. Your gut lining works as a barrier — keeping out bigger particles that can damage your system. This leads to inflammation throughout the digestive system, and it causes fatigue, bloating, weight gain, headaches, skin issues and thyroid problems.

It can also lead to multiple food sensitivities. This is because partially digested protein and fat can seep through your intestinal linking, making their way into the bloodstream and causing an allergic reaction.

By sprouting a grain like amaranth, you get a great source of fiber that can help support the growth of beneficial bacteria, thereby working to treat leaky gut syndrome.

6. Helps Fight Diabetes

With just a cup of amaranth providing over 100 percent the daily recommended dose of manganese, it can be eaten as part of a diabetic diet that helps reduce high blood sugar levels.

Manganese is needed to help with proper production of digestive enzymes responsible for a process called gluconeogenesis. Gluconeogenesis involves the conversion of protein’s amino acids into sugar and the balance of sugar within the bloodstream.

According to research published in BMC Endocrine Disorders, the prevalence of diabetes and renal dysfunction increased with participants with low blood manganese levels.

Researchers suggest that low blood manganese may play a role in glucose homeostasis and renal function.

7. It’s Gluten-Free

Amaranth is gluten-free, so people with sensitivities or intolerances to gluten are free to eat this beneficial grain. Gluten sensitivity is a cluster of symptoms related to a reaction to the protein found in the wheat plant called gluten.

The severe form of gluten sensitivity is celiac’s disease, but research suggests that non-celiac gluten sensitivity can also cause less severe symptoms, such as joint pain, headaches, fatigue and poor memory.

Symptoms of gluten intolerance may include fatigue, bone and joint pain, arthritis, infertility, miscarriage, depression, and skin rashes, just to name a few.

A gluten-sensitivity diet includes grains like amaranth, quinoa and buckwheat.

8. Helps Pregnant Women

The folate in amaranth grain helps the body make new cells, specifically by playing a role in copying and synthesizing DNA. For pregnant women, a folate deficiency can lead to neural tube defects, such as spina bifida. A deficiency can also cause defects such as heart and limb malformations.

Adequate intake of folate foods is needed for DNA replication, so without folate, the fetus’ cells are unable to grow properly. This is why folate is known as possibly the most critical vitamin for a healthy pregnancy.

Research shows that the fortification of foods with folate by the FDA has decreased the risk for neural tube defects by 26 percent. It’s critical to have adequate levels of blood folate before getting pregnant because the fastest cell replication happens in the early stages.

9. Aids Weight Loss

There are a number of reasons why consuming amaranth helps maintain a healthy and desired weight. It’s full of fiber, which keeps your digestive system regulated and reduces inflammation.

Amaranth strengthens bones, allowing you to be physically active and reducing the risk of broken bones or fractures. It’s also a great source of protein, which keeps you full longer and increases endurance levels.

Amaranth grain is particularly high in lysine, an amino acid found in low quantities in other grains. Lysine is important for proper growth, and research published in The Journal of Physiology shows that it plays an essential role in the production of carnitine, a nutrient responsible for converting fatty acids into energy and helping lower cholesterol.

Athletes sometimes use lysine as a protein supplement because it increases energy and stimulates muscle growth. If you are looking to lose weight, but you feel too sluggish to exercise as much as you’d like, try adding amaranth to your diet.

Uses

Amaranth is available to purchase in any local health food store. There are a few forms of the grain on the market, including amaranth oil, which is often used to boost skin health, and amaranth flour.

The grains or seeds are the most popular form. To cook amaranth seeds, follow the following steps:

1. use the ratio of 1.5 cups water to a half cup amaranth
2. heat the mixture in a small saucepan until it begins to boil
3. reduce the heat and let it simmer, uncovered, until the water is absorbed. This typically takes about 20 minutes.

This ancient grain has a nutty and toasted flavor, so it works well in many dishes — from breakfast to dessert. Here are a few ideas about how to include amaranth grain into your everyday diet:

• Mix amaranth with fruit, nuts and probiotic yogurt for breakfast
• Serve amaranth instead of rice, pasta, orzo, couscous or risotto
• Add amaranth to soup or chili to create a thicker texture
• Make “rice cakes” with amaranth and honey
• Make “rice pudding” with amaranth
• Use amaranth flour to make gluten-free baked goods
• Add amaranth to a smoothie for a nutty flavor

How to Grow and Sprout

Sprouting grains (including amaranth), nuts, beans or seeds is extremely beneficial. It is essentially the practice of germinating seeds so they’re easier to digest and your body can access their full nutritional profile.

When you sprout a grain like amaranth, it helps to:

• increase nutrient absorption
• make food easier to digest
• decrease phytic acid
• break down gluten
• increase enzymes and antioxidants

Soaking is when the whole seed or kernel is soaked in liquid for a period of time, sometimes in some sort of acidic liquid. When people talk about soaking seeds in acid liquid, they’re usually referring to fermenting and using these two phrases interchangeably. To soak amaranth grains, let them sit for eight hours.

Sprouting takes place when the whole seed/kernel is sprouted — or germinated. After it’s sprouted, it can be dehydrated and ground into flour (which is the case with Ezekiel bread). To sprout amaranth grains, let them sit for one to three days.

Most experts agree that soaking is good, but consensus is that foods that are soaked and then sprouted for a period of time become more nutrient-dense the longer they’re able to sit, sprout and grow (assuming they have no mold).

Recipes

A great way to add amaranth into your diet is to eat it for breakfast. Many people start their days with oats — try amaranth grain instead. It adds a nuttiness to your oatmeal, and it mixes perfectly with fruit and raw yogurt.

Here are some easy recipes to try with amaranth:

• This Pumpkin Pie Oatmeal Recipe has lots of flavor and nutrients
• This Baked Apple Cinnamon Oatmeal Recipe is another great option. Just swap out the oats and add amaranth to thicken the dish — it will keep you full for hours.
• A simple way to add amaranth to your diet is by using it instead of brown rice. This healthy Brown Rice, Basil and Tomatoes Recipe is easy to put together, and it’s full of anti-inflammatory nutrients.
• Another great option for adding amaranth to your diet is this Gluten-Free Coffee Cake Recipe. This popular recipe calls for almond flour, but it is great with amaranth flour, too. The amaranth adds a nutty flavor that brings out the coffee in this recipe. It’s healthy for you because it has no refined sugar, and it’s gluten-free.

Side Effects

It’s safe to consume amaranth in food amounts, and there are no known side effects. If you notice that amaranth is difficult to digest, try soaking or sprouting it.

If you’re pregnant and have not used amaranth before, don’t start using it at this time, as some people may be allergic to it.

Final Thoughts

• Amaranth is a gluten-free grain that provides protein, fiber and a range of micronutrients.
• The grain has an earthy and nutty flavor. Research indicates that amaranth benefits come from its antioxidant and anti-inflammatory effects.
• Amaranth can be used in place of any grain. It adds a nuttiness to recipes and works to thicken dishes too.
• Sprouting amaranth makes it easier to digest and increases nutrient absorption. It also helps to break down gluten and may increase digestive enzymes.

The post Amaranth: A Gluten-Free, Protein-Rich Grain Full of Benefits appeared first on Dr. Axe.

I get questions all the time asking, “How can I put on more muscle?” Inability to grow muscles may be related to lack of proper exercise and poor diet. Sufficient calories and protein are necessary to build muscle, and there are proven ways to eat to gain muscle.

There are many different body types. Some people put on weight easier than others, and some people lose weight easier than others.

For those who are looking to pack on some muscle, following the proper eating program is critical along with doing weight training exercise.

If you are wanting to gain weight and muscle naturally, here are the top tips on how to eat to gain muscle fast.

Top Foods to Build Muscle Fast

Here are the best foods to include in a muscle-building program:

• Whole eggs. A whole egg contains vital nutrients, protein and fats to help build muscle.
• Clean lean protein. Aim for five to eight ounces per meal of high-quality lean protein. Try some of the best high-protein foods here.
• Broccoli. And other cruciferous vegetables can help with fat loss and have essential nutrients for building muscle.
• Wild-caught fish. Omega-3s in wild-caught fish help reduce inflammation and are critical for muscle building.
• Almond butter. Almonds nutrition provides L-arginine to increase NO2 and vitamin E that will help reduce damage from free radicals after a heavy workout.
• Sweet potatoes. Sweet potatoes and yams are excellent sources of carbohydrates that are alkaline and gluten-free and can help pack on some healthy pounds.
• Banana. This smooth and sweet fruit is perfect for adding into smoothies for extra calories and is full of nutrients that support muscle health.

Foods to Avoid

• White sugar. Will increase free radical damage from hard workouts, leading to fatigue.
• Alcohol. Empty calories and can remove critical nutrients from your body.
• White and wheat products. Stay away from bleached white products like white bread, white pasta and wheat products. They contain antinutrients that can slow muscle growth.
• Hydrogenated oils. Found in vegetable oil, soybean oil, corn oil and canola oil, hydrogenated oils cause inflammation, which slows recovery of muscles.

Top 5 Natural Muscle-Building Supplements

On top of learning how to eat to gain muscle, here are the top five supplements to help you naturally build muscle:

1. Whey Protein (1–2 scoops daily)

Whey protein helps increase protein intake and is rapidly absorbed by the body so it’s a perfect protein right before or after a workout. Avoid whey protein powders that have artificial sweeteners. Look for undenatured whey protein preferably from grass-fed cows with natural sweeteners, such as stevia.

Whey is far from the only protein powder that can help build muscle, however. Try bone broth, collagen and other protein powders as well as part of your pre-workout and post-workout meals.

2. BCAAs (follow instructions)

Branch-chain amino acids (BCAAs) are critical for muscle formation and can help build muscle mass.

3. L-Arginine (1,000 milligrams twice daily)

L-arginine helps with blood vessel dilation and improves blood flow.

4. L-Glutamine (5–10 grams daily)

This amino acid helps with muscle recovery and preventing catabolism.

5. Creatine Monohydrate (1–3 grams daily)

Creatine monohydrate helps increase muscle strength so you can train harder. Be aware that consuming more than 1–3 grams daily may be hard on kidneys.

Other Tips

If you are trying to gain muscle, doing heavy weight training of 6–12 reps, five days a week for 45–75 minutes is ideal. Also, limit traditional cardio, and when you do cardio, opt for burst training instead.

Try this recipe for the Superhuman Shake — because if you want to pack on muscle, make sure to consume plenty of calories in liquid form. Consuming a shake a couple times a day with raw eggs, protein powder, coconut milk, raw milk and almond butter can help you get the extra calories you need.

The post How to Eat to Gain Muscle appeared first on Dr. Axe.

According to recent research, at least one in three Alzheimer’s disease cases worldwide is preventable. One of the closest things we know of to a natural Alzheimer’s treatment is a healthy, anti-inflammatory diet. That’s because foods like vegetables, fruit, nuts and fish are high in antioxidants, healthy fats and other phytochemicals that help protect the brain from disease.

According to many studies, the Mediterranean and DASH diets have the ability to slow aging and cognitive decline in older adults. For years, both of these diets have been considered two of the best for protecting against diseases related to aging, inflammation and oxidative stress. For example, many studies have found that the Mediterranean diet and DASH diet can be helpful for lowering adults’ risk for high blood pressure, high cholesterol, cardiovascular disease, diabetes, obesity, PCOS and a number of age-related neurological conditions.

Given the anti-aging effects that these two diets have to offer, it’s no surprise that elements of both are now being combined in order to boost mental/cognitive health in those who are most susceptible.

What Is the MIND Diet?

The MIND diet — short for the Mediterranean-Dash Intervention for Neurodegenerative Delay diet — is a healthy eating plan that has the goal of lowering your risk for cognitive disorders, like Alzheimer’s disease and dementia.

The MIND diet (also sometimes called the Med-DASH plan) was first introduced in 2016. It is based on principles of both the Mediterranean diet and the DASH diet (which stands for Dietary Approaches to Stop Hypertension, or in other words high blood pressure diet). The DASH diet and Mediterranean diet have both been named at one time the “#1 best overall diet” in the United States by U.S. News and World Report.

What does the MIND diet consist of? Just like the two eating plans it combines, the MIND diet includes lots of “brain foods” that boost focus and memory — such as leafy greens, berries, nuts, olive oil and fatty fish. Examples of MIND diet recipes might include salmon cooked in olive oil with wilted greens and quinoa or oatmeal topped with almonds and blueberries.

MIND Diet Benefits

Studies show that MIND diet benefits include:

• Reducing oxidative stress/free radical damage
• Helping lower inflammation
• Protecting against dementia, cognitive decline and Alzheimer’s disease
• Protecting against other chronic health problems that are common among aging adults, such as heart disease, weight gain and metabolic syndrome
• Improving blood sugar
• Lowering risk for obesity
• Improving mobility and quality of life

How the MIND Diet Can Help Reduce Dementia and Alzheimer’s Risk

The MIND diet is valued most for its ability to support brain function and reduce neurodegeneration (the progressive loss of structure or function of neurons, including death of neurons).

A 2015 study published in Alzheimer’s and Dementia (the journal of the Alzheimer’s Association) that followed over 900 adults found that those who ate in a similar way to the MIND diet had a 53 percent lower risk of developing Alzheimer’s disease compared to the adults who ate very differently than the MIND diet. Another positive finding was that adults didn’t have to stick to the MIND diet perfectly or be very strict with themselves to see real benefits. Even those who only “moderately” followed the MIND diet were found to have about a 35 percent reduced risk for Alzheimer’s disease, on average.

Another study found that the “difference in decline rates for being in the top tertile of MIND diet scores versus the lowest was equivalent to being 7.5 years younger in age.” This suggests that the MIND diet substantially slows cognitive decline with age.

The brain is very susceptible to the effects of oxidative stress, especially as someone ages. This is partially responsible for loss of memory, learning capacity, mood stabilization, etc. What is one food that fights dementia and protects the aging brain? There are actually a number of foods that have been shown to help support memory and brain function, especially those high in protective antioxidants, such as strawberries and blueberries (which contain flavonoids like anthocyanidins), olive oil, dark chocolate, and green tea (which contain polyphenols).

For example, according to the large study called the Nurse’s Healthy Study, anthocyanidins and flavonoids found in plant foods like berries are associated with slower rates of cognitive decline. This particular study found that frequent berry consumption may help delay cognitive aging by up to 2.5 years.

Researchers believe that high-antioxidant foods included in the MIND diet positively impact learning, memory and cognition. Here are some of the reasons why:

• They protect aging neurons against the negative impact of stress-related cellular signals, increasing the capacity of neurons to maintain proper functioning during aging.
• A key component of the MIND diet, green leafy vegetables like kale or spinach, are believed to protect the brain because they contain high levels of compounds that fight oxidative stress. Antioxidants found in dark leafy greens include lutein, zeaxanthin, phenols and flavonoids.
• The MIND diet encourages consumption of healthy fats that fuel the brain, such as fish like salmon and certain nuts/seeds like walnuts or flaxseed that contain omega-3 fatty acids. Omega-3s have anti-inflammatory properties that support the neurological and immune systems, and healthy fats in general (including some cholesterol) are important for brain health because they help form neuron connections and also help manage levels of blood glucose (sugar).
• Foods that are brightly colored — like carrots, tomatoes, kale and sweet potatoes, which all contain carotenoid antioxidants — may help prevent the formation of beta-amyloid plaques in the brain. Beta-amyloids are proteins that can build up in the brain, forming plaque deposits and neurofibrillary tangles that are thought to contribute to the degradation of the nerve cells. Production and accumulation of beta-amyloids in the brain are now believed to be a major contributing factor to Alzheimer’s disease.

A 2023 study published by the American Academy of Neurology examined how diet affects Alzheimer’s and dementia symptoms, specifically looking at the effects the Mediterranean and MIND diets on Alzheimer’s symptoms. Researchers did this by analyzing postmortem brain tissue of older adults for deceased people with dietary information collected through a food frequency questionnaire.

They concluded: “The MIND and Mediterranean diets are associated with less postmortem AD pathology, primarily beta-amyloid load. Among dietary components, green leafy vegetables inversely correlate with AD pathology.”

Or, as CNN put it: “People who consumed foods from the plant-based Mediterranean and brain-focused MIND diets had fewer of the hallmark signs of Alzheimer’s — sticky beta-amyloid plaques and tau tangles in the brain — when autopsied, a new study found.”

Foods to Eat

What can you eat on the MIND diet? The MIND diet emphasizes these healthy food groups:

• Vegetables, especially leafy greens like spinach, kale, etc.
• All other fresh vegetables are also included, such as cruciferous veggies like broccoli, Brussels sprouts, peppers, tomatoes, carrots, mushrooms, green beans, etc.
• Fresh fruit, especially all types of berries, including strawberries, blueberries, raspberries, blackberries, cherries, cranberries, etc.
• Nuts and seeds, such as walnuts, almonds, chia seeds and flaxseeds
• Beans and legumes, such as chickpeas, black beans, lentils, etc.
• 100 percent whole grains, such as oatmeal, quinoa, brown rice, barley, farro, 100 percent whole-wheat breads, etc.
• Fish, particularly wild-caught, fatty fish like like salmon, sardines, halibut, trout, tuna and mackerel, which are the best sources of omega-3 fats
• Lean meats like poultry, ideally that are pasture-raised and not breaded or fried
• Olive oil, which is used as the “main cooking oil” and can also be drizzled over salad, veggies, etc.

In addition to the foods above, the MIND diet allows room for about one glass of wine per day (ideally red wine, which is higher in the antioxidant called resveratrol), as well as treats like sweets in moderation.

Are eggs allowed on the MIND diet? What about the MIND diet and dairy? Eggs are not specifically mentioned in the book “The MIND Diet,” however many experts believe that eggs can be included in a healthy, balanced eating plan that supports brain health. That’s because eggs are capable of supporting cognition, according to certain studies. They are nutrient-dense and a great source of B vitamins, choline, carotenoids like lutein and more. Eggs are also versatile, inexpensive, and a good source of healthy fats and protein.

Dairy is another food group that is not discussed in great length in the MIND diet book. It’s recommended that full-fat dairy products be limited to small quantities, such as one ounce of cheese one to two times per week. Many health authorities recommend consuming fermented dairy products, such as unsweetened yogurt or kefir, due to their beneficial supply of probiotics, minerals like calcium and many other nutrients. Dairy foods are also included in the Mediterranean diet, and low-fat dairy products are encouraged on the DASH diet.

Foods to Avoid

Now that you know which foods to eat on the MIND diet, let’s talk about foods you want to limit.

Foods to avoid on the MIND diet include:

• Most types of red meat, such as beef, pork and lamb — it’s recommended that red meat be consumed no more than one to three times per week
• Butter and margarine (olive oil is encouraged instead)
• Cheese/full-fat dairy products
• Sugary snacks/sweets and sweetened beverages, including soda, ice cream, cookies, brownies, donuts, candy, etc.
• Fast foods, fried foods and packaged foods
• Any food that contains trans fats or hydrogenated fats and most foods with saturated fat

Many of these are known to be foods that raise your Alzheimer’s risk. Regarding whether saturated fat should be limited, this remains a controversial topic. There’s some evidence that high intake of saturated fat and trans fats may increase the risk for neurological conditions. However, overall findings about fat intake and risk for dementia/Alzheimer’s have not been consistent. Certain studies have also found that intakes of total fat, animal fat and dietary cholesterol are not associated with Alzheimer’s disease risk.

It’s recommended that you limit these less favorable foods on the MIND diet to these servings per week:

• Sweets — less than 3–5 servings per week.
• Butter and Margarine — Up to 1 tablespoon per day.
• Red Meat — Less than 3–4 servings per week.
• Whole Fat Cheese —Up to several servings per week or less.
• Fried Fast Foods — Less than 1 serving per week.

MIND Diet Meal Plan

The focus of the MIND diet is whole foods that are nutrient-dense. The best nutrient-dense foods are minimally processed, additive-free, ideally organic and often plant-based/vegetarian. The MIND eating plan is overall relatively low in total fat, especially saturated fat and cholesterol for the most part, and includes lots of fiber from fruits, vegetables and whole grains.

As part of the MIND diet eating plan, incorporate the foods below, which are high in carotenoids, flavonoids and other phytochemicals, into as many meals as possible:

• Berries
• Pomegranate
• Acai
• Green tea and other teas, plus coffee
• Currants
• Tart cherry juice
• Dark cocoa
• Winter squash or butternut squash
• Carrots and carrot juice
• Sweet potato
• Tomatoes
• Onions
• Artichokes
• Pumpkin
• Spinach
• Plantains
• Kale
• Collard/turnip greens
• Citrus fruits (grapefruit, oranges and tangerines)
• Cantaloupe
• Red peppers
• Papaya
• Red wine

Aim to have these number of servings of the healthy MIND diet food groups listed above:

• Several servings of vegetables per day, especially leafy greens, which should ideally be eaten daily.
• Berries at least several times per week (aim for 4–5 weekly servings).
• Fatty fish 2–3 times per week.
• Poultry 2 or more times per week.
• At least several servings of nuts and beans/legumes per week (aim for 3–5 weekly servings).
• Whole grains on a regular basis, up to several servings per day.
• Olive oil just about daily, used as the main cooking oil and source of fat.

Here are ideas for making healthy MIND diet recipes:

• Berry green smoothies made with superfoods like spinach, blueberries, flaxseeds and almond milk.
• Salmon and kale salad with pomegranates, almonds, sliced oranges and fennel.
• Roasted red pepper chicken with sweet potatoes and broccoli drizzled with olive oil.
• Hummus served with eggplant, olive oil, roasted red peppers and whole grain pita.

Is it possible to follow a vegetarian MIND diet? Yes, you can stick to the MIND diet if you’re vegetarian by getting protein from beans, legumes, whole grains, nuts, seeds and perhaps fish if you consume fish.

MIND Diet vs. Mediterranean Diet vs. Keto Diet

Because the MIND diet is based partially on the Mediterranean diet, the two have many things in common, such as emphasis on eating lots of plant foods, making olive oil and nuts the primary sources of fat, and having wine in moderation.

What are some differences among these two diets? The MIND diet puts added emphasis on veggies like dark leafy greens, fruits like berries, beans, fish and poultry. It also limits dairy, which is included in both the Mediterranean diet and DASH diet. Overall there is not much of a difference between the two plans, however many associate the Mediterranean diet with more ethnic foods like hummus, olives, whole wheat pita, tabouli, etc. The MIND diet is a bit more inclusive and puts equal value on different whole grains like brown rice, oats, legumes, etc.

While both have been shown to have anti-inflammatory effects and support weight loss, the MIND diet and ketogenic diet are considerably different. The keto diet is a high-fat, low-carb diet, while the MIND diet is basically the opposite: a higher-carb, high-fiber diet that includes moderate amounts of mostly unsaturated fats.

Some major differences between the two:

• The keto diet excludes all whole grains, fruit (with the exception of about 1/4 berries per day), legumes/beans (with the exception of about 1/4 berries per day) and any added sugar.
• It also emphasizes high consumption of healthy fats, which provide about 75 percent or more of calories, from foods like coconut oil, butter, ghee, olive oil, eggs, nuts, avocado and fattier cuts of meat.
• The MIND diet may be a better option to follow lon -term, but the keto diet is more likely to lead to substantial weight loss, often quickly.

Risks and Side Effects

There are not many risks involved with the MIND diet, although it’s best to tell your doctor about any major dietary changes you plan to make if you’re currently being treated for a chronic condition.

If you choose to follow the MIND diet meal plan, remember that you don’t need to adhere to the diet perfectly to improve your health, so try to take a long-term approach to sticking with the diet. Of course, in addition to following a nutrient-dense diet to protect your brain, it’s also wise to reduce your risk for cognitive disorders by avoiding the “main seven risk factors for Alzheimer’s disease,” which include:

• Diabetes
• Mid-life hypertension
• Mid-life obesity
• Physical inactivity
• Depression
• Smoking
• Low educational attainment

Final Thoughts

• The MIND diet is short for the Mediterranean-Dash Intervention for Neurodegenerative Delay diet. It’s a healthy eating plan that has the goal of lowering the risk for cognitive disorders, like Alzheimer’s disease and dementia.
• The diet combines principles of both the Mediterranean diet and the DASH diet (which stands for Dietary Approaches to Stop Hypertension).
• The MIND diet meal plan emphasizes these healthy food groups: vegetables, fruit (especially berries), nuts/seeds whole grains, olive oil, fish, beans, poultry and wine. These foods are anti-inflammatory and protective due to their high levels of antioxidants, phytochemicals like phenols and flavonoids, fiber, trace minerals, and omega-3s.
• MIND diet recipes do not use the following foods, which have been linked in certain studies to increased risk for cognitive disorders and therefore are limited or avoided on the diet: butter and margarine, cheese, red meat, fried foods and processed foods, sweets and sugary beverages, trans fats, and most saturated fats.

The post MIND Diet Plan Benefits: Can It Really Help Stave Off Alzheimer’s? appeared first on Dr. Axe.

Did you know that there are over a hundred herbs and spices that can be consumed or used topically for healing? These natural foods possess a number of beneficial properties and work to reduce inflammation, improve the health of your heart, boost your immune system, and even prevent and fight cancer.

With so many natural remedies at your disposal, the need for prescription medications goes down considerably.

In fact, in the field of herbal medicine, naturally occurring, plant-derived substances are used to treat illnesses within local or regional healing practices. Well-known systems of herbal medicine like Traditional Chinese Medicine and Ayurvedic Medicine believe in the central idea that there should be an emphasis on health rather than on disease.

By using healing herbs and spices, people can thrive and focus on their overall conditions, rather than on a particular ailment that typically arises from a lack of equilibrium of the mind, body and environment. Not only will these anti-inflammatory herbs and spices boost your health protection, but these seasonings will also boost the flavor profile and make your food simply taste better.

Therefore, I suggest that you bulk up your spice cabinet and start cooking with fresh herbs — perhaps blended into your own seasoning blends — that provide therapeutic components you probably didn’t realize were there. There are also some more obscure herbs and spices (such as gymnema sylvestre) that can be found in tea, extract, capsule and tablet forms to relieve specific conditions, from infertility and menopause symptoms to diabetes, liver disease and cognitive decline. The possibilities are limitless!

101 Herbs and Spices for Healing the Body

1. Aloe Vera

Aloe vera contains vitamins and minerals that are needed for the proper function of all body systems. It also contains enzymes, laxative compounds, anti-inflammatory fatty acids and wound-healing hormones.

Aloe vera can be used to soothe skin irritations, burns, wounds and rashes; treat cold sores; moisturize your hair and scalp; and reduce inflammation when used topically. When taken internally, aloe vera works to relieve constipation, aid digestion, boost your immune system and even improve diabetes symptoms.

2. Anise

The seed and oil of anise can be used to relieve several health conditions. Anise aids digestion, works as an anti-flatulence agent, and can be used to relieve coughs and colds. It can also increase urine flow, stimulate your appetite, ease menstrual discomfort, increase sex drive and increase milk production in women who are breastfeeding.

3. Annatto

Annatto is derived from the seeds of the achiote tree, and it’s often used as a coloring agent because of its bright color that ranges from yellow to deep orange. Aside from its ability to color food naturally, annatto also contains antimicrobial properties and antioxidants, making it useful for killing bacteria, aiding wound healing, supporting your cardiovascular and eye health, and protecting your liver.

Some people may have an allergy or intolerance to annatto, so introduce it into your diet slowly to make sure it doesn’t cause any adverse reactions.

4. Arrowroot

Arrowroot is the starch that’s obtained from the rhizomes of a perennial herb called Maranta arundinacea. It can be used to aid digestion, treat urinary tract infections, help fight foodborne pathogens, relieve mouth pain and boost your immune system. The best way to use arrowroot for healing is to take it internally by mixing the powder into juice or any other beverage.

5. Asafoetida

Asafoetida is a resinous gum that’s derived from the perennial fennel plant. You can use asafoetida in powder form to relieve chest congestion and asthma; treat digestive issues like IBS, diarrhea, constipation and gassiness; regulate your blood sugar levels; and lower your blood pressure. You can add powdered asafoetida to soups and stews or purchase it as a supplement in tincture or capsule form.

6. Ashwagandha

Ashwagandha is an adaptogenic herb that can lower cortisol levels and balance your thyroid hormones. It has also been proven effective in supporting your adrenal function, helping you overcome adrenal fatigue that occurs when your adrenals are overtaxed by stress. Some other ashwagandha benefits include its ability to support your brain health, improve your mood, increase your stamina and inhibit the proliferation of cancer cells.

7. Astragalus Root

Astragalus root has been used in Traditional Chinese Medicine for thousands of years. It’s an adaptogenic herb that helps the body fight off stress and disease.

It boosts the health and function of your immune, cardiovascular and respiratory systems; helps heal wounds; may help prevent diabetes; slows the growth of tumors; and alleviates symptoms of chemotherapy. The antioxidants found in astragalus root help you combat disease and aging due to free radical damage.

You can find astragalus in many forms, including as a tincture, capsule or topical ointment.

8. Barberry

Barberry is a berberine-containing plant that is used to fight infections due to its antibacterial, antifungal and antiprotozoal properties. Barberry can also be used to prevent and treat diabetes, aid digestion, cleanse your liver and gallbladder, and improve your cardiovascular health by improving hypertension, cardiac arrhythmias and ischemic heart disease.

9. Basil

Basil is an aromatic herb in the mint family that anti-inflammatory, anti-stress and antibacterial properties. It also works as a pain reliever, blood vessel protector, immune booster and cancer fighter. Basil contains essential oils that are rich in antioxidants and are responsible for the many benefits of basil.

10. Bay Leaf

Bay leaves come from the ancient tree Laurus nobilis, and it’s often used in cooking because of its distinctive savory flavor. Bay leaf has antimicrobial, antifungal and antioxidant properties. It can be used to help fight cancer, improve insulin function, improve cholesterol levels, prevent candida, treat dandruff, improve skin infections and support wound healing.

11. Berberine

Berberine is a natural alkaloid that’s found in a variety of traditional herbs, including barberry, goldenseal and turmeric. It’s sold as an extract that can be used to fight bacteria, helping treat conditions that are conventionally treated with antibiotics. Berberine also potentially works as a natural remedy for diabetes, high cholesterol, heart disease, obesity, Alzheimer’s disease, lung inflammation, SIBO and cancer.

12. Black Cohosh

The roots and rhizomes of black cohosh, a flowering plant native to North America, are used to treat or relieve a number of hormonal issues, including menopause symptoms, like hot flashes, trouble sleeping and bone loss. Black cohosh provides a safe alternative to hormone replacement therapy, which is often used for menopause relief, and it can also help women manage PCOS and treat uterine fibroids.

13. Black Currant

Black currant is a small shrub that belongs to the gooseberry family of plants. The bush produces dark purple, nutrient-dense berries that are loaded with vitamin C.

These berries are rich in anthocyanins, which possess many health-promoting properties, including the ability to help prevent obesity, heart disease, cancer and diabetes. Eating black currant berries can also promote eye health, kill pathogens and viruses and boost your immune system.

14. Boldo

Peurnus boldus, more commonly known as boldo, is a Chilean tree that has been used for thousands of years for its medicinal benefits. It’s an effective antioxidant that can be used to prevent diseases caused by free radical damage.

Boldo is known to help relieve gastrointestinal issues, bladder infections, gallstones and liver disease. It also works as a diuretic, increasing urine flow and promoting detoxification.

15. Borage

Borage is a plant that’s used for medicinal purposes. The flowers, leaves and oil from the seeds can be used to improve skin conditions like eczema, reduce fever, and relieve conditions like cough, rheumatoid arthritis and pain caused by inflammation.

Borage oil contains high amounts of GLA, a type of omega-6 fatty acid that is helpful for treating a wide range of health issues, like PMS symptoms, ADHD, bone loss, hormone imbalances, respiratory conditions, heart disease and stroke.

16. Boswellia Serrata

Extracts derived from tress of the genus called boswellia contain powerful compounds that can reduce inflammation, fight cancer and prevent heart disease. Use boswellia extract to improve your immunity, reduce arthritis pain, speed up healing and prevent autoimmune disease.

17. Bupleurum

Bupleurum is a plant that has been used in Traditional Chinese Medicine to promote detoxification for over 2,000 years. You can also use bupleurum to improve the health of your liver, boost adrenal gland function, treat depression associated with PMS or menopause, relieve seizures, and fight ovarian cancer.

18. Burdock Root

Burdock is a biennial plant in the daisy family. The root contains health-promoting antioxidants, including quercetin, luteolin and phenolic acids.

It can be consumed in powdered, fresh, dried or tea form to promote detoxification and circulation, strengthen the lymphatic system, protect you against diabetes, and help heal skin conditions like acne, eczema and psoriasis. Burdock root is also used to combat cancer and improve arthritis.

19. Calendula

Calendula is a plant that’s taken orally and used topically to treat or relieve a number of health concerns. It possesses powerful anti-inflammatory capabilities, helps speed healing, relaxes muscle spasms and improves oral health. Calendula also contains antimicrobial and antiviral properties, and research shows that it can be used to relieve irritations from cancer treatments like radiation and chemotherapy.

20. Cardamom

Cardamom is made from the seed pods of various plants in the ginger family. It’s rich in phytonutrients and manganese.

Consuming ground cardamom can help fight bad breath and the formation of cavities, lower your blood pressure, improve diabetes symptoms, aid your digestive system, and fight cancer.

21. Cat’s Claw

Cat’s claw is a wood vine that grows in the Amazon rainforest. It has antioxidant, antiviral, anti-inflammatory and anti-mutagenic properties.

You can use cat’s claw in extract, capsule, tablet and tea form to combat arthritis, improve digestive problems, boost immunity, lower blood pressure, improve DNA damage and fight cancer.

22. Cayenne Pepper

Cayenne pepper is a shrub that makes hollow fruit that grows into long pods and adds a spicy flavor to various dishes. These pods are available in fresh, dried or powdered form and valued for their many health benefits.

Cayenne can be used to support digestion; prevent blood clots; relieve migraine, nerve and joint pain; promote detoxification; improve allergy symptoms; and support weight loss.

23. Chamomile

Chamomile plants are used to improve several health conditions, including allergies, insomnia, anxiety, depression, arthritis and gastrointestinal disorders. Chamomile benefits also include its ability to help fight skin irritations; relieve toothaches, PMS symptoms and muscle spasms; reduce inflammation; and heal wounds.

24. Chicory Root

Chicory root is a plant-based starch that’s categorized as a soluble fiber and prebiotic. It is often taken as an extract or supplement to relieve digestive issues like constipation, diarrhea, IBS, gas and bloating.

Chicory root also works as a natural remedy for managing diabetes, protects the liver from toxicity and free radicals, reduces inflammation, and relieves stress.

25. Chives

Chive, or Allium schoenoprasum, is a perennial plant that is closely related to scallions and leeks. Chives are often used as a flavoring herb, but they also act as a mild stimulant and diuretic. Chives have antiseptic and antibacterial properties, and they work as a natural bug repellant as well.

26. Cilantro

Cilantro is a versatile herb that contains many healing properties, including phytonutrients, phenolic compounds and flavonoids. Cilantro benefits include its ability to promote the detoxification of heavy metals, reduce anxiety, improve sleep, lower blood sugar levels, boost your heart health, support your digestion, promote skin health and fight free radical damage that can lead to a number of degenerative diseases.

27. Cinnamon

Cinnamon is a spice that comes from the bark of the Cinnamomum tree. The compounds found in cinnamon and extracted to make cinnamon oil make this one of the most beneficial spices on earth. Cinnamon health benefits come from its anti-inflammatory, antioxidant, antimicrobial, anti-diabetic, immune-boosting, heart-protecting and cancer-fighting properties.

28. Comfrey

Comfrey is a perennial herb that can be used topically to relieve muscle and joint pain, reduce lower back pain, and improve arthritis pain. It can also be used to speed wound healing and lessen skin irritations.

Comfrey should only be used topically for up to 10 consecutive days. Ingesting this herb can cause liver damage.

29. Coriander Seed

The dried seeds of the cilantro plant are known as coriander, which is commonly used as whole seeds or ground into powder. Consuming coriander seeds can help lower blood sugar levels, ease digestive issues, improve cholesterol levels, decrease blood pressure and prevent neurological disease.

30. Cumin Seed

Cumin seeds come from the herb Cuminum cyminum, which is a member of the parsley family. It’s often ground into a powder for cooking.

Cooking with cumin seeds can help aid your digestion, boost your immune system, promote the health of your skin, relieve respiratory conditions, promote detoxification, combat oxidative stress, fight infections and prevent diabetes.

31. Curry Leaf

Curry leaves come from the curry tree that’s native to India and Sri Lanka. Using curry leaves for flavoring provides fiber, iron, and vitamins A, C and E. They can support the health of your heart, fight diabetes, prevent or fight infections, lower your cholesterol levels, and prevent iron deficiency anemia.

32. Devil’s Claw

Devil’s claw is derived from the dried root of the Harpagophytum procumbens plant. Devil’s claw contains antioxidant and antispasmodic properties.

It’s commonly used to relieve arthritis pain because of its ability to reduce inflammation and ease pain. Some other devil’s claw benefits are digestive support and improved kidney health.

33. Dill Weed

Dill weed belongs to the same family as bay leaf, parsley and cumin. Adding chopped or whole dill weed to your recipes can help ease menstrual cramps, aid digestion, fight infections and lower cholesterol levels. Dill weed also has anticonvulsant properties, so it is used to treat epilepsy as well.

34. Echinacea

Echinacea is a cornflower that’s native to North America, and both the root of the plant and the part that grows above ground contain beneficial components. Echinacea is known for its ability to boost your immune system and reduce your chances of catching the common cold. It’s commonly used as a natural cold remedy, but it can also be used to alleviate pain, reduce inflammation, relieve constipation and improve skin problems.

35. Fennel

Fennel is a perennial herb that’s native to the Mediterranean and often used to support digestion. Dried fennel seeds and fennel seed oil are able to relieve digestive issues like gas, bloating, heartburn and colic in infants.

Fennel benefits also include its ability to treat respiratory infections, improve eye health, ease menopausal symptoms, improve heart health and lower blood pressure.

36. Fenugreek

Fenugreek is an annual herb that’s part of the pea family. Its seeds and leaves are often used to reduce inflammation, aid digestion, improve cholesterol levels, improve glycemic control and boost exercise performance. In men, fenugreek is known to increase libido, and in women who are breastfeeding, it can be used to promote milk flow.

37. Feverfew

The dried leaves of the feverfew herb are used to ease migraine pain, treat fevers, heal skin issues like dermatitis, prevent blood clots and relieve arthritis pain. Feverfew effectively reduces inflammation and eases pain naturally, and women use it to improve issues with infertility, menstruation and childbirth. The leaves can be found in tablet, capsule and liquid extract forms.

38. Fingerroot

Fingerroot is an herb that’s native to China and Southeast Asia. The rhizomes are consumed to reduce inflammation and inflammatory diseases, and the leaves are used for easing allergy symptoms and fighting infections. Fingerroot can also be beneficial in treating ulcers, working as a natural aphrodisiac and helping heal wounds quickly.

39. Galangal

Galangal is part of the ginger family, and it’s often used in Thai food. Some of the many galangal benefits include its ability to improve sperm count and function, reduce inflammation, fight and prevent infections, ease digestive issues, and support cognitive health.

Research shows that galangal also acts as a potentially revolutionary cancer-fighting agent, as it has proven to effectively fight and prevent a broad number of cancers and tumors.

40. Garam Masala

Garam masala is an Indian spice blend that commonly contains cinnamon, cardamom, black peppercorns, nutmeg, cumin, ginger, fennel, coriander and bay leaves. Using garam masala in your recipes can improve your digestion, fight diabetes, reduce inflammation, boost your heart health and may work to prevent cancer.

41. Ginger Root

Ginger root is the rhizome of the Zingiber officinale plant that contains 115 different chemical components. It’s often used in Asian cooking for a sophisticated flavor and is even used as a pickling spice.

It works as a potent antioxidant, reduces inflammation, boosts the immune system, supports digestion, reduces pain and lowers cholesterol levels. Ginger root benefits also include its ability to improve diabetes, reduce arthritis pain and fight cancer.

42. Ginkgo Biloba

Ginkgo biloba is a natural extract that’s derived from the Chinese ginkgo tree. It contains flavonoids and terpenoids, both of which have strong antioxidant properties and can help fight age-related diseases, like dementia and Alzheimer’s.

Ginkgo biloba benefits also include its ability to fight depression and anxiety, ease PMS symptoms, relieves headaches, boost eye health, treat ADHD, and improve libido.

43. Ginseng

Ginseng belongs to the genus Panax, and it’s used to reduce stress, improve brain function, reduce inflammation, aid weight loss, lower blood sugar levels, boost the immune system, support lung function, treat sexual dysfunction and prevent cancer.

44. Goldenseal

The dried rhizomes and roots of goldenseal are used to make liquid extracts, capsules, tablets, teas and skin care products. Goldenseal can help ease digestive issues, like diarrhea, constipation, peptic ulcers and gassiness; boost your immune system; support the health of your mouth and eyes; fight cancer; and boost your heart health.

45. Gotu Kola

Gotu kola belongs to the same plant family as parsley, celery and carrots. This herb commonly used in traditional Asian cuisines is loaded with antioxidants and helps repair skin conditions like psoriasis, reduce fever, improve blood circulation, reduces inflammation, eases depression and anxiety, and fights free radicals that can cause gastric ulcers.

46. Holy Basil

Holy basil is an adaptogen herb that can be used to relieve or ease conditions like anxiety, hypothyroidism, adrenal fatigue and acne. Research shows that holy basil benefits also include its ability to fight cancer, control blood glucose levels and regulate cortisol levels. You can find holy basil in supplement form or drink tulsi tea for these benefits.

47. Horehound

Horehound is a plant that belongs to the mint family. It’s known to work as a natural treatment for coughs because of its expectorant abilities.

Horehound also has antiseptic, analgesic, antioxidant and appetite-stimulating properties, as shown in animal research. It’s useful for relieving motion sickness and aiding digestion as well.

48. Horny Goat Weed

Horney goat weed works as a natural aphrodisiac because of its ability to increase testosterone production and estrogen levels. You can use horny goat weed to improve your libido, boost your circulation, regulate your cortisol levels, prevent bone loss, increase lean muscle mass, and treat conditions like erectile dysfunction and vaginal dryness.

49. Horseradish Root

The root of the horseradish plant can be used to fight disease because of its antioxidant power. It also has antimicrobial and antibacterial properties, which help boost your immune system and fight infections. Some other horseradish root benefits include its ability to ease respiratory issues, treat urinary tract infections, aid digestion, ease pain and possible prevent cancer.

50. Hyssop

Hyssop is a healing plant that is commonly used to relieve digestive issues, improve appetite, fight infections, improve circulation, promote skin health, and support the health of your liver and gallbladder. Hyssop can also help to prevent the common cold and ease respiratory conditions like asthma. It is available in capsules, teas and extracts.

51. Juniper Berries

Juniper berries are female seed cones that come from juniper plants. They are an excellent source of antioxidants, helping prevent and fight diseases that are caused by free radical damage. Juniper berries can also be used to fight skin and respiratory infections, improve the health of your skin, aid your digestion, boost the health of your heart, lower your blood sugar levels, and help relieve insomnia.

52. Kava Root

Kava root is an herbal plant that is commonly used to ease anxiety, stress and insomnia. It also boosts the immune system, relieves headache and migraine pain, eases respiratory tract infections, and may even play a role in cancer prevention. However, kava root comes with the potential for drug abuse, and when taken by mouth, it can cause liver damage.

53. Kudzu Root

Kudzu root contains phytochemicals that can help fight disease that’s caused by inflammation and reduce signs of aging.Kudzu root can help treat alcoholism when used in appropriate doses, improve diabetes and cardiovascular health, ease digestive issues like diarrhea, and improve menopause symptoms like hot flashes and night sweats.

54. Lemon Balm

Lemon balm is a plant in the mint family that possesses antibacterial, antidiabetic, anti-stress, anti-anxiety, anti-inflammatory and antioxidant properties. It can be used to aid digestion, regulate an overactive thyroid, ease PMS symptoms, improve your sleep, boost your mood, and protect your heart and liver.

55. Lemongrass

Lemongrass is an herb that has stimulating, soothing, balancing and relaxing properties. It can be used to fight fungal and bacterial infections, reduce inflammation, repel insects, ease stomach aches, boost energy, ease anxiety, reduce fevers, ease pain, and stimulate menstrual flow.

56. Licorice Root

Licorice root is an adaptogen herb that’s a member of the legume family. Licorice root extract can be used to relieve acid reflux and heartburn, regulate cortisol levels, boost immunity, fight viral and bacterial infections, ease PMS and menopause symptoms, relieve cough and sore throat with its expectorant and anti-inflammatory properties, and ease cramps due to its antispasmodic abilities.

57. Maca Root

Maca root is considered a superfood because of its ability to make people feel more “alive.” It works to balance hormones naturally, increase fertility in both men and women, improve stamina, boost sexual function, and boost energy levels. Maca root powder contains over 20 amino acids and 20 free-form fatty acids, allowing for its status as a superfood.

58. Marigolds

The marigold flower is used to make herbal ointments, topical creams, tinctures and teas to treat a number of health conditions, including muscle cramps, eye inflammation, fungal infections, and skin conditions like eczema and dermatitis. Marigolds can also help ease digestive issues, boost the immune system, reduce inflammation and fight cancer.

59. Marshmallow Root

Marshmallow root has fibrous extracts that swell up in the body and form a gel-like substance that can work to reduce inflammation in the lining of the stomach. Marshmallow root can also be used to relieve dry coughs and colds, improve low saliva production, fight bacterial and respiratory infections, treat skin conditions, and reduce joint pain that’s caused by inflammation.

60. Milk Thistle

Milk thistle is a weed that has been used medicinally for over 2,000 years. It works by drawing toxins that can cause illness and disease out of the body.

It can effectively decrease or even reverse damage that has been done to the liver due to pollution exposure, heavy metals and the use of prescription medications. Milk thistle benefits also include its ability to protect you against cancer, lower cholesterol levels, control diabetes and reduce signs of aging.

61. Mint

Mint is one of the most popular medicinal herbs because it’s often seen in products like chewing gum and breath fresheners. Eating mint, drinking mint tea or using mint extracts can help to aid digestion, relieve headache pain, ease nausea, improve signs of depression, and relieve respiratory conditions like chronic cough or asthma.

62. Moringa

Throughout the world, just about every part of the moringa plant is used to treat a variety of health conditions, including diabetes, anemia, allergies, arthritis, epilepsy, thyroid disorders, high blood pressure, low sex drive and cancer. It has antibacterial, antifungal, antiviral, antiparasitic, antioxidant and anti-inflammatory properties, and it’s an excellent source of protein, vitamins A and C, potassium, calcium and amino acids.

63. Mugwort

Mugwort is a plant that was traditionally used to help women relieve symptoms of menopause. Today, it’s used in a method called moxibustion to reverse the breech position of fetuses and alleviating joint pain. Mugwort is also helpful in treating mild depression and attacking certain cancer cells.

64. Mullein

Mullein is an herb that contains carbohydrates, proteins, fats, oils, flavonoids and tannins, just to name a few of its components. It can be used as a natural remedy for ear infections; to calm bursitis (fluid-filled sacs) in the shoulder, elbow and hip; kill bacteria; reduce inflammation; fight infections; and help the body to get rid of mucus.

65. Mustard Seed

Mustard seeds come from various mustard plants, and they are used as a spice in many regions of the world, including as a pickling spice. They are an excellent source of folate, vitamin A, calcium, potassium, magnesium and phosphorus.

Plus, mustard seeds can reduce inflammation that causes pain and swelling; treat gum disease; boost the health of your heart, skin and hair; and help prevent or fight infections due to their antibacterial and antifungal properties. Mustard oil is extracted from mustard seeds and can be used to reap these benefits, but there are some concerns about mustard oil toxicity.

66. Nutmeg

Nutmeg is a spice that comes from the seeds of an evergreen tree. It is rich in vitamins and minerals like vitamin B6, thiamine, manganese, magnesium, folate and copper.

When it’s used in small amounts for cooking or baking, nutmeg can help aid digestion, ease pain, promote detoxification, boost cognitive function and regulate blood pressure levels. Although it’s uncommon, excessive ingestion of nutmeg can cause life-threatening toxicity.

67. Olive Leaf

Olive leaf comes from the olive tree, and it is used in extracts, powders and teas to reduce inflammation, improve cardiovascular health, boost the immune system, prevent diabetes, support cognitive function, protect the skin, kill bacteria and fungi, reduce the risk of cancer, and boost energy levels.

68. Oregano

Oregano is an herb that has been used for healing for thousands of years. Oregano has the power to reduce inflammation; fight bacterial, fungal, viral and parasitic infections; combat allergies; and even shrink tumors. Oil of oregano is extracted from the herb to make a powerful antibiotic agent that can kill many species of harmful bacteria.

69. Paprika

Paprika is a spice that’s made from a variety of peppers in the Capsicum annuum family. Capsaicin, an ingredient in hot peppers that are used to make paprika, is known to support immune function and aid in treating autoimmune conditions.

Paprika also contains many antioxidants, including carotenoids, that fight free radical damage that can cause disease, and it can be used to improve the health of your heart and eyes.

70. Parsley

Parsley is an herb that can be used fresh or as a dried spice. It has the power to fight a number of health concerns, including bad breath, inflammation, kidney stones, digestive issues, skin problems, poor immunity, bladder infection and oxidative stress.

Parsley is an excellent source of vitamins K, C and A, and it contains protective flavonoid antioxidants.

71. Passion Flower

Passion flower is a plant that is used in tea, extract, infusion and tincture forms to relieve menopause symptoms like hot flashes and depression, reduce anxiety, improve sleep, reduce inflammation, lower blood pressure, regulate blood sugar levels, and improve ADHD symptoms.

72. Peppercorns

Peppercorns come from black pepper vines, and they are dried and used as a spice. Peppercorns exhibit anti-diabetic, anti-cancer and antibacterial properties. They can also be used to aid digestion, lower blood pressure, improve cholesterol levels and reduce weight, as displayed in animal studies.

73. Pimento

Pimento, which is known as allspice in some countries, comes from an evergreen tree and possesses pain-relieving, detoxifying, antibacterial, antioxidant and anti-stress properties. Pimento can also be used to promote blood circulation, reduce gassiness and boost the immune system.

74. Pine Bark

Pine bark comes from the inner bark of the Pinus pinaster tree, and an extract is commonly used to make capsules, tablets, creams and lotions. Pine bark extract can be used to lower blood sugar levels, fight infections, help prevent hearing loss, improve erectile dysfunction, reduce inflammation, boost athletic performance and protect your skin from ultraviolet exposure.

75. Psyllium Husk

Psyllium husk is an edible soluble fiber that comes from a shrub-like herb most common in India. It’s known for its ability to relieve digestive issues like constipation and diarrhea, and it can also be used to lower cholesterol and blood sugar levels, boost the health of your heart, and help with weight management because it encourages a feeling of satiety.

76. Raw Garlic

Garlic grows in the form of a bulb underneath a perennial plant that’s in the same family as chives, leeks, onions and scallions. Raw garlic fights diseases like cancer, heart disease, diabetes and dementia. It can also be consumed to lower blood pressure levels, fight infections and help reverse hair loss.

77. Red Clover

Red clover is a plant that belongs to the legume family. It can be used in extract form or in capsules to improve cardiovascular health, reduce menopausal symptoms, help you to maintain strong bones, reduce skin inflammation that causes conditions like eczema and psoriasis, fight respiratory conditions, and lower your risk of certain cancers, such as prostate, endometrial and breast cancer.

78. Rhodiola

Rhodiola, which is also known as golden root, is an adaptogen herb that can help your body adapt to physical, chemical and environmental stress. Rhodiola extract can be used to increase energy levels and boost athletic performance, lower cortisol levels that spike in times of stress, fight depression, improve brain function, and burn belly fat.

79. Rosemary

Rosemary is an aromatic herb that’s part of the mint family. It’s known for its ability to improve memory, promote hair growth, relieve muscle aches and pains, improve cognitive function, and soothe digestive issues.

Rosemary also possesses anti-inflammatory, anti-cancer, antioxidant, detoxifying, anti-stress and healing properties. It can be chopped or ground and added to meals, or rosemary oil can be be diffused and applied topically.

80. Saffron

The edible part of the saffron plant is the stigma, which is a long golden stalk that’s within the flower. The stigmas, or threads, can be used in cooking, or ground saffron is available.

Consuming saffron promotes cardiovascular health, alleviates symptoms of PMS, treats anxiety and depression, promotes satiety and can help with weight loss, treats erectile dysfunction, and helps prevent or treat cancer.

81. Sage

Sage is a woody herb that’s closely related to rosemary and has been used medicinally for thousands of years. When consumed even in small amounts, sage can improve your memory and concentration, fight free radicals, prevent degenerative diseases like dementia and Alzheimer’s, reduce inflammation, prevent or improve diabetes, boost your immune system, improve the health of your skin, and strengthen your bones.

You can also try red sage.

82. Sarsaparilla

Sarsaparilla is an herb that’s a member of the lily plant family. The plant’s roots are ground and used to make teas, tinctures and supplements that help relieve respiratory conditions, treat skin problems like psoriasis, reduce pain caused by inflammation, improve libido, ease headache pain, aid digestion, reduce fevers, and fight infections.

Research shows that sarsaparilla also has anti-tumor and cancer-preventing effects.

83. Sassafras

Sassafras is a tree that grows widely in North America, and the compounds found in the bark have medicinal value. Studies indicate that sassafras may be an effective treatment for certain cancers, like liver, gastric, oral, breast, prostate and lung cancer.

It can also help with the management of diabetes, fight parasites, improve blood circulation, improve symptoms of epilepsy and help with certain neurological diseases.

84. Shilajit

Shilajit is a tar-like substance that can be found in the Himalayan and Tibet Mountains. You can use shilajit powder, resin or supplements to reduce inflammation, fight infections, boost energy levels, regulate hormones, strengthen your immune system, support your skeletal health, boost the health of your heart and brain, aid in breaking addictions, and help in managing diabetes.

85. Skullcap

Skullcap is a plant in the mint family that can be used to alleviate anxiety, insomnia and hysteria; stimulate blood flow in the pelvic region; relieve muscle spasms; reduce inflammation; and encourage menstruation. Research also suggests that skullcap, which is available in many forms, can help fight cancer cells because of its ability to neutralize free radicals.

86. Slippery Elm

Slippery elm is a tree with a bark that is used to make teas, capsules, tablets and lozenges. It can be used to ease digestive issues like diarrhea, constipation, IBS and bloating; lower stress and anxiety levels; aid weight loss; improve skin conditions like psoriasis; and prevent breast cancer.

You can also use slippery elm for pets to relieve their digestive problems and reduce inflammation.

87. Sorrel

Sorrel is an herb that is used to add a tangy flavor to foods, but it also boasts health benefits because of its nutrient content and antioxidants, along with its antimicrobial, cancer-preventing and immune-boosting properties. Sorrel can be used to reduce blood pressure, promote blood circulation, improve diabetes symptoms, support the health of your kidneys, improve skin conditions and relieve digestive issues.

88. St. John’s Wort

St. John’s wort is an herb that’s most commonly used as a natural remedy for depression, anxiety and insomnia. It can also be effective in improving ADHD symptoms, treating heart palpitations, relieving obsessive-compulsive disorder and seasonal affective disorder, easing symptoms of menopause, and boosting mood.

89. Stinging Nettle

Stinging nettle is a plant that’s native to Europe and Asia. Products made from the roots, stems and leaves of stinging nettle can help improve urinary issues and benign prostatic hyperplasia, ease allergy symptoms and prevent reactions to hay fever, ease joint pain and symptoms of osteoarthritis, slow down bleeding after surgery, and improve eczema symptoms.

90. Tarragon

Tarragon is an herb that’s in the sunflower family and has a flavor similar to anise. Fresh and uncooked tarragon leaves can be used in cooking, and tarragon essential oil is used to aid digestion and spark appetite.

Tarragon can also be helpful in improving sleep, encouraging menstruation, fighting bacteria and relieving toothaches.

91. Thyme

Thyme is an herb that’s part of the mint family and often used in cooking. Thyme is a source of vitamins and minerals like vitamin C, vitamin A, iron, manganese and calcium.

It can be used to boost your mood, relieve respiratory conditions like sore throat and bronchitis, lower blood pressure and cholesterol levels, and fight cancer cells.

92. Triphala

Triphala is an herbal formulation that’s made from three fruits: amla, haritaki and bibhitaki. Dried powder from these fruits is mixed and, when consumed, boast health benefits like lowering cholesterol levels, aiding weight loss, reducing inflammation, relieving constipation and fighting cancer, as animal research has demonstrated.

Triphala can also be taken as a tea, tablet and liquid supplement.

93. Tulsi

Tulsi is used in cooking and to make flavored water, juices and tulsi tea. When consumed, tulsi can help treat skin diseases, eye diseases, chronic fever, respiratory conditions like bronchitis and bronchial asthma, arthritis, diarrhea, and dysentery.

Tulsi can also be used to improve bad breath, prevent cavities, ease headache pain and balance hormones naturally.

94. Turmeric

Turmeric is one of the most powerful herbs on the planet, and its benefits often rival those of conventional medications. Turmeric supplements can be taken in place of antidepressants, anticoagulants, arthritis medications, skin condition treatments, anti-inflammatory medications and cholesterol regulators.

Other turmeric benefits include its ability to aid weight loss, treat gastrointestinal issues, ease pain and treat cancer naturally.

95. Valerian Root

Valerian root comes from a plant that’s native in Europe and parts of Asia. The root is sold as a dry powdered extract in capsules, teas, tinctures and fluid extracts.

Valerian root is commonly used as a natural sleep aid because of its sedative properties. It can also ease anxiety, lower blood pressure, improve your ability to deal with stress and ease menstrual cramps.

96. Vanilla Extract

When vanilla beans are combined with alcohol, this makes a vanilla tincture or extract that’s added to recipes for flavor. Vanilla extract also comes with a slew of health benefits, including its ability to fight bacterial infections, reduce inflammation, boost your mental health, reduce fevers and improve cholesterol levels.

97. Vervain

Vervain is an herb that can be found in powder, tincture, capsule and tea forms. Vervain has cardioprotective, antimicrobial, antibacterial, anti-inflammatory, sedative and anti-anxiety properties, according to animal models. It can also be used to improve your gum health by using vervain and hot water as a mouthwash.

98. Vitex (Chasteberry)

Vitex, which is also known as chasteberry, can be used to tone your body’s systems, positively affect your hormones and improve the health of your skin. Use vitex to relieve PMS symptoms, reduce uterine fibroids, improve female fertility, treat endometriosis, reduce menopause symptoms, remedy amenorrhea, treat an enlarged prostate and promote lactation in women who are breastfeeding.

99. Wild Yam

Wild yam is an herb that’s also known as colic root. It can be found in dried root, liquid, tea, capsule and dried root powder forms.

Wild yam benefits include its ability to regulate blood sugar levels, improve cholesterol levels, reduce hyperpigmentation, relieve symptoms of diverticulosis and help fight cancer.

100. Witch Hazel

Witch hazel is a plant, and the leaves, twigs and bark are used to make a skin-healing astringent that’s used to reduce acne, skin inflammation, poison ivy and insect bites. Using witch hazel can also help heal cracked skin, ingrown hairs, excess sweating, varicose veins, razor burn and hemorrhoids.

101. Yarrow

Yarrow is an herb, and the leaves can be used fresh or dried for cooking. Yarrow can also be used to make infused vinegars and oils.

Consuming yarrow can help heal skin wounds, stop bleeding, aid amenorrhea, treat mastitis, reduce inflammation, ease anxiety, improve digestive issues, reduce blood pressure and ease asthma.

Risks and Side Effects

When herbs and spices are used for medicinal purposes and consumed in greater amounts than would normally be eaten in your everyday diet, talk to your doctor or nutritionist about the proper dose for your condition. Women who are pregnant or breastfeeding and people taking conventional medications should also speak to their health care providers before supplementing with spices and herbs.

When shopping for supplements, choose a high-quality product that’s made by a company that you trust. Choose organic options whenever possible, and read the ingredient label and dose recommendations carefully.

Final Thoughts

Trying to relieve or prevent a health condition, but you don’t want to turn to conventional medications? Using herbs and spices for healing — including developing your own seasoning blends — can help treat a number of health conditions.

These 101 herbs and spices boast an array of health benefits that are right at your fingertips.

The post The Top 101 Herbs and Spices for Healing appeared first on Dr. Axe.

When it comes to functional foods, the turkey tail mushroom, often called turkey tail fungus, may top the list. Named for the colorful fall-like palette of stripes it adorns that favor the plume of feathers on turkeys, turkey tail mushrooms have been brewed for thousands of years by the Chinese as medicinal teas, so it’s no secret to them just how amazing this beautiful mushroom is.

It’s been used as early as the 15th century during the Ming Dynasty in China. The Japanese, who reference it as kawaritake or “cloud mushrooms” due to an image of swirling clouds, have been well aware of the benefits of this super, power-filled mushroom, with researchers noting its health benefits, particularly in boosting the immune system.

In fact, the cloud-like image symbolizes “longevity and health, spiritual attunement and infinity” to these Asian cultures.

So what is this amazing fungus? If you’ve taken a hike in the woods, you’ve probably seen plenty of turkey tail mushrooms because they grow abundantly on dead and fallen trees, branches and stumps. Given the description of bracket fungi, they form a wavy, thin, leather-like structure with concentric circles.

Unlike shiitake mushrooms that have gills underneath the top, they contain tiny pores that release spores, making them a part of the polypore family. These mushrooms easily grow almost anywhere in the world as long as there are trees, making them one of the most common mushrooms found today.

What Is Turkey Tail Mushroom?

The turkey tail mushroom comes from the Trametes versicolor family, formerly Coriolus versicolor (or “cloud mushroom”). It’s one of the 100 species of mushrooms that have been researched for their medicinal properties.

Turkey tail mushroom grows on dead logs in woodland environments worldwide and gets its name from the brown and tan rings that look like the tail feathers of a turkey. It’s a type of bracket fungi, which means that it forms thin, circular structures that appear leaf-like.

To find one, you probably just need to look around the ground when in a wooded area. While they have an array of fall colors like a span of turkey feathers, one of the most vivid colors is typically bright green and is actually algae.

Turkey tail benefits include stimulating immune function and reducing inflammation. It has a long history of use in Asia among practitioners of traditional Chinese medicine, who used formulations of turkey tail to promote general health, strength and longevity.

Health Benefits

1. Helps Prevent and Treats the Common Cold and Flu

The turkey tail mushroom has long been known to stave off any infection, including those associated with the common cold or flu. It helps your immune system become more resilient against ill-causing germs.

When flu season approaches, you may want to include turkey tail as a supplement in your dietary routine.

The turkey tail mushroom has been shown to modulate the immune system, helping fight infections, illness and diseases.

2. Can Offer Support to Chemo Patients

Benefits of turkey tail mushrooms may include helping cancer patients who are going through chemotherapy. The U.S. Food and Drug Administration (FDA) has conducted clinical trials for a turkey tail extract to be consumed by patients who have advanced prostate cancer and are enduring conventional chemotherapy as well as testing how well it helps women with breast cancer in combination with a vaccine treatment in hopes of a new and better form of cancer therapy.

Ultimately, since chemotherapy suppresses the immune system, the hope is that turkey tail mushroom builds the immune system up to better handle the weakness that chemo often causes. A stronger immune system can help combat deadly cancer cells, making the turkey tail mushroom a potentially potent cancer-fighting food.

3. May Help Combat Cancer

For more than 30 years, medicinal mushrooms have been used as adjuncts to standard cancer treatments in Japan and China. They are used for various types of cancer, including lung cancer, breast cancer, gastric cancer and colorectal cancer.

More research is needed to understand the true benefits of turkey tail mushroom for cancer, but there is evidence that it may help significantly improve survival, according to a review done by the National Cancer Institute.

PSK, the best known active compound found in turkey tail mushroom, has been studied in patients with several types of cancer, and it has been safely used for cancer in Japan with few reported side effects. Studies show that PSK helps repair immune cell damage that’s caused by chemotherapy and strengthen the immune system.

When six randomized clinical trials in patients with lung cancer were conducted, researchers found that patients receiving PSK improved in one or more ways, including body weight, well-being, immune function, tumor-related symptoms and longer survival.

A study published in Global Advances in Health and Medicine revealed that an 83-year-old woman who was diagnosed with advanced, metastatic inflammatory breast cancer led a disease-free life after using turkey tail mushroom. Though she continued chemotherapy, she consumed capsules of turkey tail mushroom at the same time.

Scientists believe that the immune response of the turkey tail mushrooms boosted the woman’s immune system by recognizing the tumor, which increased the effectiveness of the chemotherapy. This is consistent with research that claims medicinal disease-fighting mushrooms like turkey tail, as well as maitake, reishi and Agaricus blazei, can be natural immune-enhancing and anti-cancer treatments.

4. Helps Treat Human Papilloma Virus

Mushrooms, in particular the turkey tail mushroom, may help heal infections, such as an oral strain of the human papillomavirus (HPV). According to a study of 61 patients with gum disease testing positive for oral HPV, 88 percent of the 41 patients who received both turkey tail and reishi mushrooms showed positive results after only two months of treatment.

HPV in the mouth can sometimes lead to oropharyngeal cancer of the mouth.

5. Aids in Digestion

The mycelium in the mushroom is what may help you have a smoother digestion process when supplementing with turkey tail mushroom. The mushroom contains perfect prebiotics that assist the microbiome.

This means that it can help the growth of the good bacteria in the body, including acidophilus and bifidobacterium, which is even more beneficial for anyone suffering from leaky gut syndrome. This better digestion could even help you lose weight.

6. May Help Patients with HIV/AIDS

Studies reveal that the use of turkey tail mushroom, in conjunction with other wild medicinal East African mushrooms, may be useful in treating patients with Kaposi’s sarcoma, a skin cancer often affecting those with HIV/AIDS. The same product has also benefited patients with HIV/AIDS even without the sarcoma.

Turkey tail has antibacterial and antioxidant properties. Therefore, an extract of the turkey tail mushroom may be helpful. This extract, called PSP, has been studied in vitro, noting it as an antiviral agent that may prevent the replication of the HIV virus.

Nutrition Facts

Due to its ability to help cancer patients, turkey tail is considered one of the best researched mushrooms and sits right on top with other medicinal mushrooms, such as reishi, cordyceps, oyster and maitake. Many edible mushrooms contain selenium, vitamin D and vitamin B3, which is part of what makes them strong immune boosters, in addition to the nutrient-rich soil and decaying matter where they live.

These mushrooms feed on this decaying matter and other living things, such as rotting logs, making them saprotrophs.

Turkey tail benefits start with working as an immune system booster. They contain B-glucans, a type of polysaccharides, within the fungal cell walls. When eaten, these B-glucans provide receptors in the small intestine area that get the immune-boosting power in full force.

This power puts the turkey tail mushroom in the adaptogen category. Adaptogen herbs work to resist numerous stress factors that we face daily, providing support to the immune system and stimulating energy levels. Usually, adaptogens are herbal compounds found in things like mushrooms, roots, berries, barks and leaves.

Furthermore, mushrooms are composed of compacted mycelium, the vegetative part of fungus that’s jam-packed with nutrition, such as polysaccharides, proteins, minerals, and vitamins B and D. They’re also low-fat.

The mycelium structure is loaded with helpful enzymes, antimicrobial agents and antiviral compounds. In fact, this mycelium is more important than you may think by helping provide nutrient-dense soil, something our land is often lacking, which can help neutralize the toxins in our immune systems.

Eastern cultures have revered the powerful health benefits of mushrooms for thousands of years. In the classic herbal text the “Shen Nong Ben Cao,” written in 200 A.D., medicinal mushrooms are discussed for their healing potential.

In traditional Chinese medicine, turkey tail mushroom is known as Tun Zhi. It’s been used by practitioners of TCM as an immunomodulator that boosts immune function and fights infections. This ability to support the health of both an underactive and overactive immune system is unique and valued among physicians of traditional medicine.

Turkey tail mushroom is also revered for its potential anti-tumor mechanisms and its ability to treat pulmonary disease. In Japan, a purified hot water extract was traditionally made from cultivated fungal mycelium and used as an adjuvant treatment for cancer.

Turkey Tail vs. Reishi and Chaga

With so much interest in medicinal mushrooms, you may be wondering which one has the most health benefits. The truth is that, from what the research indicates, there are over 100 species of mushrooms that have therapeutic and healing properties.

Three of the most popular mushrooms on the market are turkey tail, reishi and chaga. Here’s a quick rundown on how they compare:

• Turkey tail mushroom: Turkey tail mushroom is consumed or taken as a supplement to stave off infection, offer support to patients undergoing chemotherapy and feed the beneficial bacteria in the gut.
• Reishi mushroom: Reishi mushroom plays a role in balancing hormones, stabilizing blood sugar levels, fighting allergies and asthma, and promoting heart and liver health.
• Chaga mushroom: Chaga mushroom is used to reduce inflammation, enhance endurance, boost immune function and fight viral infections.

All of these mushrooms are available in capsule, tablet and tincture forms, and they are often used together in mushroom tea and mushroom coffee.

Mushrooms have been around medicinally as far back as Neolithic times. In fact, according to Spirit of Change Magazine, “The oldest human mummy, dating back 4,000 years ago, was found with Piptoporus betulinus in his medicine kit, a mushroom used for its antibiotic properties and as a natural parasite killer, still in use today.”

Archaeologists have found evidence of mushrooms on Egyptian hieroglyphics, noting the mushrooms as “the plant of immortality, called the ‘sons of the gods’ sent to Earth on lightning bolts and eaten only by nobles and pharaohs.” The Aztecs event kept mushrooms as sacred, consuming them in holy rituals. And as noted above, Asian cultures have been keen to the turkey tail mushroom since the 15th century.

Supplements and Dosage

Turkey tail mushroom supplements are available in capsule form and usually taken to support a healthy immune system. In case your furry friends need some immune support, you can find turkey tail mushroom supplements for dogs, too.

Clinical evidence doesn’t support one specific dosage for turkey tail. Product labels usually suggest taking one to three capsules daily with meals and a glass of water. Turkey tail is also available in extract and powder forms, which can be added to water, juice or a smoothie.

Polysaccharide-K (known as PSK) is a protein-bound polysaccharide that’s isolated from turkey tail mushroom and used as a dietary supplement. It’s extremely popular in Japan for its anti-cancer properties and is taken orally to improve the response to chemotherapy for people with various types of cancer.

For several decades, PSK has been used in Japan for breast, lung, gastric, esophageal, colorectal, hepatic and nasopharyngeal cancers. In Japan, PSK is meant to help patients undergoing chemotherapy restore their immune status.

PSK cannot be legally sold in the United States. However, the pure version of turkey tail that was used in a breast cancer study can be found at Fungi Perfecti under the label “Host Defense.” Because this turkey tail mycelium is in its pure form, it’s considered an FDA-approved nutraceutical, allowing it to be marketed as a supplement.

False Turkey Tail Mushroom

There’s actually a type of mushroom that’s referred to as “false turkey tail mushroom” or golden curtain crust because it is a turkey tail mushroom lookalike. The scientific name for false turkey mushroom is Stereum ostrea, and it’s a basidiomycete fungus.

Like turkey tail mushroom, false turkey tail has concentric circles of many colors, but these fungui are described as being more red than turkey tail. The name ostrea actually means “oyster” to describe the mushroom’s shape.

Turkey tail mushroom and Stereum ostrea both contain compounds that inhibit the growth of bacteria and fungi. False turkey tail mushroom has been used for folk remedies because of its therapeutic compounds, including sesquiterpenes and other antimicrobial compounds.

How to Use

The turkey tail mushroom is edible but rather chewy, which is why it’s most commonly served as a tea or powder in capsule form. It’s often found combined with other mushrooms as a supplement, which you can find online or in your local vitamin store.

It’s best to buy organic to avoid toxins that may be found in the soil, especially since one of the biggest benefits comes from the dirt the mushroom is grown in, providing nourishment due to its natural environment.

Other things to consider when making a purchase is whether the product has been validated by scientific studies. You want to make sure you get the real thing that has been properly sourced. Find out where the mushrooms were grown and if they’ve been handled by experts.

Turkey tail mushrooms are an edible type of fungi, and they can be utilized in a number of recipes. For instance, you can make your very own turkey tail mushroom tea — just make sure to get turkey tail from an organic source. It’s recommended that you consume one to two eight-ounce glasses per day to receive the immune-boosting power it has the ability to provide.

To get a mild flavor, the best ratio is one part mushrooms to five parts of water. For example, for this recipe, I recommend one cup of mushroom to five cups of purified water:

Turkey Tail and Turmeric Tea

INGREDIENTS:

• 1 cup chopped turkey tail mushroom
• 5 cups purified water
• 2.5 teaspoons ground turmeric
• ½ teaspoon local honey
• 1 drop lemon essential oil

DIRECTIONS:

1. Chop the turkey tail mushroom into small pieces, and add to a large pot of water on the stove.
2. Bring the water to a boil, then simmer for an hour.
3. Strain the mixture through a colander. Add a ½ teaspoon of fresh ground turmeric and the honey, and stir.
4. Add the lemon essential oil, and stir again.
5. That’s it — time to drink!

If you’d like to add additional flavor, almond milk; one drop of cinnamon, ginger or lemon essential oil; or stevia are good options.

Feel free to add the rest of your turmeric to your leftovers while it’s still warm since it’s easier to blend, and keep any leftovers in the refrigerator. You can then reheat or serve chilled or on ice.

Risks and Side Effects

It’s always best to check with your doctor prior to using any new food for medicinal purposes, especially if you’re pregnant or breastfeeding or have any disease-related condition.

What are the side effects of turkey tail mushroom? Some patients have reported problems with bowels, such as diarrhea and darkened stools, as well as darkened nail pigmentation.

If you notice any negative effects or discomfort while consuming turkey tail mushroom, discontinue use immediately, and check with your doctor.

Final Thoughts

• Research seems very strong in the area of the turkey tail mushroom and its ability to be a great cancer-fighting natural remedy and immune booster.
• These medicinal mushrooms have also been shown to prevent and treat the common cold and flu, offer support to chemotherapy patients, treat HPV and other infections, aid digestion, and even offer help to HIV/AIDS patients, in addition to potentially combatting cancer.
• While more research needs to be conducted, choosing turkey tail mushrooms may be helpful and worth considering. If you choose to use the product, make sure that you adhere to the recommendations above regarding how to use it and buy it.

The post Turkey Tail Mushroom: The Disease-Fighting, Immune-Boosting Fungus appeared first on Dr. Axe.

Fiber — we know we need it, but even with all the high-fiber foods out there, most people are still deficient. Are you getting enough fiber?

Due to today’s lacking Western diet, it is estimated that the average American consumes about half of the recommended amount of dietary fiber each day. This is a big deal, because high-fiber foods may help support a healthy digestive tract and guard against cancer, heart disease, diverticulosis, kidney stones, PMS and obesity.

That’s why eating a high-fiber diet full of fiber-rich foods is so important. The macrobiotic diet is one such diet that emphasizes a lot of fibrous foods.

What foods are high in fiber, and how can you be sure that you’re getting enough? Keep reading for the complete list of foods high in fiber, plus some easy ways to include high-fiber foods in your daily diet.

What Is Fiber?

Along with adequate fluid intakes, fiber is responsible for quickly moving foods through the digestive tract, helping it function optimally. Fiber works by drawing fluids from the body to add bulk to the stool.

When increasing dietary fiber, it is essential to start slowly and increase gradually.

What are high-fiber foods? It’s important to note that fiber only occurs in fruits, vegetables and grains, as it’s part of the cellular wall of these foods.

Fiber helps regulate bowel functions, reduce cholesterol and triglyceride levels, and strengthen the colon walls.

In addition, research shows that it supports blood sugar control and may prevent insulin resistance and associated diseases. What’s more, another study found that women who eat a high-fiber diet (38–77 grams per day) may be at a lower risk for developing ovarian cancer.

Types of Fiber

There are two main types of fiber: soluble and insoluble fiber.

Insoluble fiber’s job is to provide bulk in the intestines, while helping balance the pH levels in the intestines. It promotes regular bowel movements and helps prevent and relieve constipation.

Insoluble fiber doesn’t dissolve in water and doesn’t ferment with bacteria in the colon. It is believed to help prevent diverticulosis and hemorrhoids, while sweeping out carcinogens and toxins from the system.

Nuts, seeds, potatoes, fruit with skin and green vegetables are a few examples of nutritious foods high in this beneficial fiber.

The job of soluble fiber is much the same, however it creates a gel in the system by binding with fatty acids. Studies show that it prolongs stomach emptying to allow for better absorption of nutrients.

Soluble fiber helps lower cholesterol and regulate blood sugar levels for individuals with diabetes.

Some of the best high-soluble fiber foods include beans, legumes, oats, barley, berries and some vegetables. It does ferment in the stomach, which can lead to bloating and gas. Increase these foods gradually, and drink plenty of water.

Both soluble fiber and insoluble fiber have been shown to help control and manage hypertension as well, so it’s best to get a mix of both in your diet.

How Much Fiber Per Day

How much fiber per day do you actually need? The American Heart Association recommends getting at least 25 grams of fiber on an average 2,000-calorie diet. (Learn “how many calories should I eat a day?”)

However, the vast majority of Americans get less than half of the recommended daily fiber intake. Without fiber, the digestive tract suffers and people may develop high cholesterol that could lead to heart disease — plus inflammation may increase in the body.

For individuals with digestive tract conditions, dietary fiber may help relieve symptoms. High fiber intake helps shift the balance of bacteria, increasing healthy bacteria, while decreasing the unhealthy bacteria that can be the root of some digestive problems.

It’s also possible to consume too much fiber, though it’s far less common than a fiber deficiency.

Top 23 High-Fiber Foods

1. Avocados

Fiber: 10.1 grams per cup (150 grams)

Notable nutrients: Vitamin C, vitamin E, vitamin B6, folate, vitamin K, potassium

The fiber content of avocados varies depending on the type. There is a difference in fiber content and makeup between the between the bright green, smooth-skinned avocados (Florida avocados) and the smaller, darker and dimpled variety (California avocados).

Florida avocados have significantly more insoluble fiber than California avocados.

In addition to the fiber, they are packed with healthy fats that can help lower cholesterol and reduce the risk of heart disease, among other avocado benefits.

2. Asian Pears

Fiber: 9.9 grams per medium pear (275 grams)

Notable nutrients: Vitamin C, vitamin K, omega-6 fatty acids, potassium

Crisp, sweet and delicious, Asian pear nutrition contains high levels of fiber, but they’re also is rich in omega-6 fatty acids associated with healthy cells, brain and nerve function.

3. Berries

Raspberry fiber: 8 grams per cup (123 grams)

Raspberry notable nutrients: Vitamin A, vitamin C, vitamin E, vitamin K, folate

Blackberry fiber: 7.6 grams per cup (144 grams)

Blackberry notable nutrients: Vitamin C, vitamin K, omega-6 fatty acids, potassium, magnesium, manganese

Blackberries are high in vitamin K that is associated with boosting of bone density, while the raspberry nutrition profile contains high amounts of manganese to help support healthy bones, skin and blood sugar levels.

Because they’re so versatile, sweet and delicious, berries also rank as one of the top high-fiber foods for kids and high-fiber foods for toddlers as well.

4. Coconut

Fiber: 7.2 grams per cup (80 grams)

Notable nutrients: Manganese, omega-6 fatty acids, folate, selenium

Coconut products are growing in popularity, with good reason. Coconut has low glycemic index and is easy to incorporate into your diet.

With four to six times the amount of fiber as oat bran, coconut flour nutrition and grated coconut are great ways to add a healthy, natural fiber to your diet. For most baking recipes, you can substitute up to 20 percent coconut flour for other flours.

5. Figs

Fiber: 1.9 grams per large fig (64 grams)

Notable nutrients: Pantothenic acid, potassium, manganese, copper, vitamin B6

Dried figs and fresh figs are a great source of fiber. Unlike many other foods, figs nutrition provides a near perfect balance of soluble and insoluble fiber, and they are even associated with lower blood pressure and protection against macular degeneration.

Even if you don’t like dried figs, fresh figs are delicious and can be enjoyed on top of cereals, in salads and even stuffed with goat cheese and honey for a special dessert.

6. Artichokes

Fiber: 10.3 grams per medium artichoke (120 grams)

Notable nutrients: Vitamins A, C, E, B, K; potassium; calcium; magnesium; phosphorus

Low in calories and rich in fiber and essential nutrients, artichokes are a great addition to your diet. Just one medium artichoke accounts for nearly half of the recommend fiber intake for women and a third for men.

7. Peas

Fiber: 8.8 grams per cooked cup (160 grams)

Notable nutrients: Vitamin C, vitamin K, vitamin B6, thiamine, manganese, folate, vitamin A, protein

The humble green pea is packed with fiber and powerful antioxidants, anti-inflammatory properties and phytonutrients that support wellness. Plus, peas are one of the few foods high in protein and fiber, which makes them an awesome addition to a well-rounded diet for maintaining a healthy weight.

Frozen peas are available year-round, making them ideal to incorporate into your diet. Lightly steam peas, and add to soups and salads.

8. Okra

Fiber: 2 grams per 1/2 cup (80 grams)

Notable nutrients: Vitamins A, C, K; riboflavin, thiamine, niacin, calcium, iron, phosphorous, zinc, protein

In the southern part of the United States, okra is a staple, and for good reason. Okra nutrition is loaded with vitamins and minerals, such as calcium, and is easily incorporated into soups and stews.

9. Acorn Squash

Fiber: 9 grams of fiber per cup (205 grams)

Notable nutrients: Vitamin C, thiamine, potassium, manganese, vitamin A, vitamin B6, folate, magnesium

Winter squashes, including pumpkins, butternut squash, spaghetti squash and acorn squash nutrition, are packed with nutrients and fiber. The nutrient-dense and brightly colored flesh is high in soluble fiber, which slows the rate at which food is digested, allowing for the absorption of nutrients.

Acorn squash and other squash can be roasted in the oven and used as a substitute for white potatoes and other starches. They also make great soups.

10. Brussels Sprouts

Fiber: 4 grams per cup (156 grams)

Notable nutrients: Vitamins C, K, B1, B2, B6; folate, manganese

As one of the power-packed cruciferous vegetables, Brussels sprouts are one of the best high-fiber foods. Rich with antioxidants and anti-inflammatory properties, Brussels sprouts nutrition supports healthy detox and may reduce the risk of some types of cancer.

11. Turnips

Fiber: 3.1 grams per cup (156 grams)

Notable nutrients: Vitamin C, calcium, magnesium, potassium

In the U.S., turnips are often unappreciated and underutilized. Packed with essential nutrients and a great source of fiber, turnips can be enjoyed raw or cooked.

12. Black Beans

Fiber: 15 grams per cup (172 grams)

Notable nutrients: Protein, thiamine, magnesium, manganese, phosphorus, folate

Black beans nutrition provides great protein and fiber to your diet. The high content of flavonoids and antioxidants help fight free radicals, reducing your risk of some cancers and inflammatory diseases.

13. Chickpeas

Fiber: 12.5 grams per cup (164 grams)

Notable nutrients: Protein, copper, folate, manganese, omega-6 fatty acids, omega-3 fatty acids

Chickpeas are one of the best foods high in dietary fiber and have been enjoyed across the globe for thousands of years. They are rich in essential nutrients, including manganese.

In fact, chickpeas nutrition provides for 84 percent of your daily recommended amount of manganese per cup.

14. Lima Beans

Fiber: 13.2 grams per cup (188 grams)

Notable nutrients: Copper, manganese, folate, phosphorous, protein, vitamin B2, vitamin B6

In addition to the outstanding fiber per serving, lima beans offers nearly 25 percent of the daily recommended iron for women. The manganese helps with energy production, and the antioxidants help fight free radicals.

15. Split Peas

Fiber: 16.3 grams per cup (196 grams)

Notable nutrients: Protein, thiamine, folate, manganese, omega-3 fatty acids, omega-6 fatty acids

Split pea soup may be an “old school” soup, but it should definitely make a comeback. One serving of split peas contains one-third of the folate recommended daily, in addition to over half of the recommended intake of dietary fiber.

16. Lentils

Fiber: 15.6 grams per cup (198 grams)

Notable nutrients: Protein, iron, folate, manganese, phosphorous

As one of the healthiest, cheapest high-fiber foods, lentils are a great option if you’re on a budget. In addition to providing fiber, lentils nutrition is packed with folate, and lentils are one of the top 10 high-folate foods.

Folate is essential for pregnant women, individuals with liver disease and people on certain medications. Lentil pilafs and soups are great way to incorporate this high-fiber food into your diet.

17. Nuts

Almonds fiber: 11.6 grams per cup (95 grams)

Almond notable nutrients: Protein, vitamin E, manganese, magnesium, riboflavin, omega-6 fatty acids

Walnut fiber: 7.8 grams per cup (117 grams)

Walnut notable nutrients: Protein, manganese, copper, omega-6 fatty acids, omega-3 fatty acids, folate, vitamin B6, phosphorus

While relatively small in comparison to some of the foods mentioned above, nuts are a healthy way to quickly increase your fiber intake. Almonds nutrition is lower in calories and fats than walnuts, while higher in potassium and protein.

Walnuts nutrition, however, has been shown to improve verbal reasoning, memory and mood, and walnuts are believed to support better brain function.

18. Flaxseeds

Fiber: 2.8 grams per tablespoon of whole flaxseeds (10 grams)

Notable nutrients: Protein, thiamine, manganese, phosphorus, magnesium, copper, omega-3 fatty acids

Tons of nutrients packed in a little seed, flaxseeds reduce cholesterol and help ease the symptoms of menopause. Grind in a small coffee grinder, and add to smoothies, salads and soups.

19. Chia Seeds

Total dietary fiber: 10.6 grams per ounce (28 grams)

Notable nutrients: Protein, calcium, phosphorus, manganese, omega-3 fatty acids, omega-6 fatty acids

Chia seeds are true superfoods that are easily incorporated into your diet. High in fiber and essential nutrients, chia seeds benefits help increase energy, support digestive health and have many more health advantages.

Like beans and legumes, some people may experience gas and bloating when consuming them. Increase water intake to help minimize these symptoms.

For some individuals, soaking chia seeds may help prevent these symptoms and aid in absorption of nutrients.

20. Quinoa

Fiber: 5.2 grams per one cup cooked (185 grams)

Notable nutrients: Iron, vitamin B6, magnesium, potassium

Although it’s technically considered a seed, quinoa is often used in cooking as a nutritious and delicious high-fiber cereal grain. All grains are high in fiber, but not all of them are packed with nutrition.

Quinoa nutrition’s amazing profile and the fact that it is easier to digest and gluten-free that push it over the ultimate fiber food edge.

Quinoa is also high in other essential nutrients, such as iron, vitamin B6, potassium and magnesium, and is considered one of the top high-fiber, low-fat foods.

21. Bananas

Fiber: 3.1 grams per one medium banana (118 grams)

Notable nutrients: Vitamin C, vitamin B6, potassium, manganese

Besides the high amount of fiber in banana nutrition, this delicious fruit also packs a punch by providing a host of other important nutrients as well. In fact, just one medium banana can knock out over one-fifth of the vitamin B6 you need for the entire day, which is an important water-soluble vitamin involved in protein metabolism, brain function and immune health.

22. Oats

Fiber: 8.2 grams per cup (81 grams)

Notable nutrients: Manganese, thiamine, phosphorus, selenium, magnesium, iron, zinc

Not only are oats one of the best sources of fiber, but they’re also a superstar ingredient when it comes to heart health as well. This is because oats contain a special type of fiber called beta-glucan, which can help lower levels of bad LDL cholesterol to prevent fatty plaque buildup in the arteries.

23. Beets

Fiber: 1.7 grams per 1/2 cup cooked (85 grams)

Notable nutrients: Folate, manganese, potassium, magnesium, vitamin C

Beets definitely deserve a spot on the list of high-fiber, low-calorie foods thanks to their impressive nutrient profile and vibrant color. Beets are also loaded with dietary nitrates, which are beneficial compounds that can help treat hypertension to stabilize blood pressure levels.

Benefits

1. Promotes Regularity

High-fiber foods for constipation move through the intestines undigested, pushing food through the digestive tract to help protect against constipation.

One analysis of five studies found that increasing your intake of fiber can be an effective strategy to help increase stool frequency and prevent constipation. For this reason, including a few ingredients on the high-fiber foods list for constipation is a great way to support regularity and keep things moving

2. Supports Weight Loss

Because they move so slowly though the digestive system, high-fiber diet foods are great for promoting satiety to help keep you feeling fuller for longer. When trying to figure out how to lose weight fast, make eating more high-fiber foods part of your program.

In fact, one study actually concluded that consuming more fiber was associated with a lower risk of gaining weight and body fat for women over a period of 20 months. For best results, be sure to include a variety of high-fiber, high-protein foods in your diet to help curb cravings and amplify weight loss.

3. Improves Heart Health

Upping your intake of fiber can positively impact several aspects of heart health. For starters, it can decrease levels of total and LDL cholesterol, both of which are important for promoting blood flow through the arteries by reducing the buildup of fatty plaque.

Research also suggests that it helps lower blood pressure levels, which can prevent hypertension and ease added stress on the heart muscle. Plus, a massive review of 22 studies indicates that a higher intake of dietary fiber may even be linked to a lower risk of heart disease as well.

4. Stabilizes Blood Sugar

Fiber can help slow the absorption of sugar in the bloodstream to keep blood sugar levels steady between meals and throughout the day. Interestingly enough, one study in the Journal of Nutrition even reported that consuming plenty of high-fiber foods for diabetics could be associated with a 20 percent to 30 percent lower risk of developing type 2 diabetes.

It could also help improve insulin resistance, which ensures that your body is able to use this important hormone efficiently to keep blood sugar levels in check.

5. Enhances Digestive Health

Fiber is absolutely essential for supporting a healthy digestive tract. One review published by the University of Kentucky found that including a few of the highest-fiber foods in your diet could potentially help protect against a number of digestive issues, including stomach ulcers, constipation, diverticulitis and hemorrhoids.

It could also prevent symptoms of gastroesophageal reflux disease (GERD), a condition that causes symptoms like heartburn, belching and nausea.

How to Get More Fiber

With a little creativity, there are limitless ways to add fiber to your diet. To get started, set your day off on the right foot by enjoying a heart healthy, high-fiber breakfast.

In addition to whole grains like oats, brown rice or sprouted bread, other delicious options for breakfast foods with fiber include avocados, leafy greens or broccoli, all of which make great additions to scrambled eggs or breakfast casseroles. You can also use high-fiber fruits like berries to top off your yogurt, cereal or oatmeal to help dial up the health perks even more.

Alternatively, try whipping up some fibrous side dishes to accompany your favorite meals. Steamed broccoli, roasted Brussels sprouts or stewed okra are all tasty options that can complement any main dish.

Enjoying high-fiber snacks throughout the day is another simple way to boost your intake. Kale chips, sweet potato fries, homemade trail mix or roasted chickpeas are a few ideas for healthy snacks that feature foods that are high in fiber.

Fiber Supplements

The supermarket and drug store shelves are packed with fiber supplements, so the natural question is: Why not just take those supplements instead? Even the best fiber supplements for IBS and other issues typically only contain a small fraction of necessary fiber, and the sources of fiber are often suspect.

Beware of any supplements that contain methylcellulose (synthetic cellulose), calcium polycarbophil or wheat dextrin, as they provide no food value or nutrients.

Furthermore, people taking some medications — including those for diabetes, cholesterol-lowering drugs, seizure medications and some antidepressants — are often advised not to take any fiber supplement. This is because even the best fiber supplement could potentially interfere with the absorption of these medications and some minerals.

Adding a few of the best high-fiber foods to your diet is the best way to get the fiber you need. Incorporate fiber slowly, and drink plenty of water and non-caffeinated beverages to help the fiber do its job.

Risks and Side Effects

Although it’s important to include a good array of heart-healthy, fibrous foods in your daily diet, increasing your intake too quickly can cause adverse side effects like bloating, gas and stomach pain. Therefore, it’s best to slowly add more foods containing fiber to your diet, and be sure to drink plenty of water to prevent negative symptoms.

Additionally, be sure to get the majority of your fiber from vegetables, whole grains and fruits rather than over-the-counter supplements. Not only can these supplements interfere with the absorption of certain medications, but they may also come from questionable sources and contain unhealthy additives or ingredients.

When it comes to the ketogenic diet, there’s a lot of confusion about fiber. Many people wonder: Can you eat fiber on the keto diet?

Fiber is an important part of any diet, but going keto does require a bit more planning to include plenty of best keto fiber foods in your daily meal plan while still staying within your allotment for carbs.

Fortunately, there are lots of high-fiber, low-carb foods available that can help you meet your needs for this incredibly important nutrient. Some of the top keto foods with fiber include non-starchy vegetables like leafy greens, coconut, broccoli and avocado.

Nuts, flaxseeds and chia seeds are a few other high-fiber, low-sugar foods available as well.

Final Thoughts

• Fiber is an important nutrient that helps move food through the intestines to improve digestive health and protect against disease.
• What foods are highest in fiber? Some of the top high-fiber foods include nuts, seeds, legumes, berries, pears and avocados, which are all ingredients that are especially rich in this essential nutrient.
• Research shows that including a good mix of high-fiber foods for adults could potentially help promote regularity, support healthy weight maintenance, improve heart health and enhance digestive health.
• Keep in mind that you should increase your intake of high-fiber foods slowly to prevent negative digestive symptoms like stomach pain, gas and bloating. Be sure to also drink plenty of water to keep things moving through the gastrointestinal tract.

The post Top 23 High-Fiber Foods and the Benefits of Each appeared first on Dr. Axe.

Did you know that according to the large-scale Nurses’ Health Study, women eating the highest glycemic load diets were much more likely to develop type 2 diabetes or heart disease compared to women of the same age with the lowest glycemic load diets? This is a pretty startling statistic, especially considering the rapid rise in foods high on the glycemic index — such as table sugar, juices and refined grains — in the average diet recently.

Today, you can’t open the newspaper, flip through a magazine or even surf the web without seeing nutrition advice or promotions for a specific diet. We often hear about the exponential increase in obesity and type 2 diabetes among adults of all ages.

In other words, most of us are aware of growing health problems in industrialized nations related to increasing rates of weight gain/obesity, declining quality and quantity of nutrients in the diet, and other problems like environmental toxicity.

Bombarded with scary statistics about weight gain, diabetes, high cholesterol and heart disease, it can seem overwhelming to start revamping your diet — or even worse, very hard to find reliable dietary advice. If you feel frozen into inaction due to all the conflicting dietary theories out there, try simply starting with the basics: understanding the glycemic index scale and glycemic loads of different common foods, and then learning about how these both impact everything from your cravings and energy levels to weight and concentration.

What Is the Glycemic Index?

When it comes to how quickly we metabolize different carbohydrates, it all begins with the glycemic index (GI) and glycemic loads of different foods. The glycemic index definition is “a measure of the blood glucose-raising potential of the carbohydrate content of a food compared to a reference food (generally pure glucose, or sugar).”

In very simple terms, a food’s GI measure (or GI score) tells you how quickly the food is converted into sugar once you eat it. Every time you eat a food containing carbs, you experience a change in blood sugar. However, responses to eating certain carbohydrates can be very different from eating others, depending on factors like how much sugar they contain, how processed they are, their fiber content and what other types of foods you pair them with.

There’s a glycemic index number for virtually every food out there. Things like meat, oils and fats have a GI of zero, since they contain no carbs. Carbohydrate-containing foods fall into different GI categories based on scientific measurements of glucose in the blood before, and then after, consuming each food.

Generally speaking, when you eat foods high on the glycemic index scale, you experience a faster, more significant increase in your blood glucose levels. When you eat foods lower on the GI, the increase in blood sugar is slower and more sustained.

This process has an effect on how you feel after eating the food, including how satisfied or full you are, how quickly you get hungry again, and how much of a lift in energy the food tends to provide.

Glycemic Index vs. Glycemic Load

So how does the glycemic index vs. load of foods compare? Glycemic index is a measure of how quickly certain foods are broken down into sugar in the bloodstream. However, the glycemic index of foods doesn’t take into account other factors that can affect blood sugar levels in the body.

Glycemic load, on the other hand, is a measure of how much certain foods can impact blood sugar levels, using both the glycemic index and the amount of carbs in a typical serving. Unlike the glycemic index, the glycemic load considers both the quality and quantity of the carbohydrates you’re consuming to give a more accurate estimate of how foods influence blood sugar control.

Can GI Be Misleading?

According to experts at Harvard Medical School, the glycemic index of a food only tells part of the story, which is why the glycemic load is also important. Even when it comes to eating only complex carbs or only simple carbs, blood sugar changes due to eating one type can be quite different than when eating another type.

The glycemic index also doesn’t take the amount of carbs consumed into account, which can also impact blood sugar levels. This is where the glycemic load (GL) comes into play.

Many of the fruits and vegetables that are high on the GI scale come in low on the GL scale. This shows why GL is a more accurate representation of which carbohydrates are healthy for blood sugar levels and which are not.

On the other hand, most processed, fake foods come in high on the GI and high on the GL — a good indication you want to avoid them. You should avoid processed foods for numerous reasons, and this is just one more to add to the list.

Meaning Behind the “Glycemic Load” of Different Foods

The glycemic load takes into account the GI score of a particular carbohydrate but also considers how the carbs in the food affect blood sugar levels when eaten in average portions (plus the scores change when eaten with other foods as part of a complete meal).

In other words, in real-world situations when we usually eat moderate serving sizes and more than one food at a time, understanding the glycemic load of a meal gives you a clearer and more thorough picture of what particular foods will do to your blood sugar. Just like with GI scores, the higher a food’s glycemic load ranking, the more dramatic the blood glucose increase is and therefore more insulin is needed.

The opposite is also true: The lower the food or meal is on the GL scale, the slower the blood glucose increase is and less insulin is needed by the body to return blood sugar to stable levels.

Glycemic Index and Glycemic Load Chart

So what are high glycemic foods and what foods are low GI? To determine a where a food falls on the glycemic index chart, portions of the food containing 50–100 grams of available carbohydrates are fed to healthy people (without insulin resistance) after an overnight fast. All foods containing glucose, fructose or sucrose (various forms of carbohydrates or sugars) can be classified as high GI, moderate GI or low GI. The glycemic index ranges from 0–100:

• High GI = 70 to 100
• Medium GI = 50 to 70
• Low GI = below 50

Meanwhile, GL is determined by how much carbohydrate is in an individual serving of a food. The glycemic load is determined by multiplying the grams of a carbohydrate in a serving by the glycemic index number, then dividing the total by 100. The end result is a glycemic load score that’s a better predictor of whether or not a food eaten in moderate amounts is healthy or not.

• High GL = 20 +
• Medium GL = 11 to 19
• Low GL = 10 or less

GI Food Chart of 100 Foods

Courtesy of research published by the U.S. National Cancer Institute, Oregon State University and the University of Sydney, below is a list of examples of common carbohydrate foods along with their glycemic load values (per average serving). This is only a short list of foods and their GI, however for a comprehensive list of more than 2,480 foods you can refer to the Mendosa website here.

Remember that foods are ranked in descending order of their glycemic index values based on average servings, with high-GI foods at the top and foods with low glycemic index toward the bottom of the table. The reason the numbers listed are not in order is because these represent the glycemic loads of foods (taking into account how they actually affect your blood sugar).

So what are the best low glycemic fruits? And what is the brown rice glycemic index, sweet potato glycemic index and banana glycemic index? Check out this comprehensive glycemic index food list for the GI values of 100 common foods that may be in your kitchen.

Grains/Starches

• White wheat bread: 75
• White rice: 73
• Whole wheat bread: 72
• Brown rice: 68
• Couscous: 65
• Corn tortilla: 52
• White spaghetti: 50
• White quinoa: 50
• Wholemeal spaghetti: 42
• Wheat tortilla: 30

Fruits

• Watermelon: 76
• Pineapple: 66
• Mango: 51
• Banana: 50
• Nectarine: 43
• Strawberries: 40
• Orange: 40
• Apple: 34
• Pear: 33
• Peach: 28

Vegetables

• Red potatoes, boiled: 89
• Mashed potato: 83
• Sweet potato: 77
• Taro, boiled: 56
• Sweet corn: 55
• Parsnips, boiled: 52
• Butternut pumpkin, boiled: 51
• Plantain, boiled: 39
• Yam, boiled: 35
• Carrots, boiled: 33

Dairy Products

• Ice cream: 51
• Yoghurt, fruit-flavored: 42
• Natural yogurt, low-fat: 35
• Milk, full-fat: 34
• Milk, skim: 32

Legumes

• Baked beans: 40
• Pinto beans: 39
• Butter beans: 36
• Lima beans: 32
• Lentils: 32
• Navy beans: 31
• Mung beans: 31
• Black beans: 30
• Kidney beans: 29
• Chickpeas: 28

Cereals

• Cornflakes: 74
• Cheerios: 74
• Muesli: 64
• Rolled oats, uncooked: 59
• Bran cereal: 43

Beverages

• Gatorade: 78
• Fruit punch: 67
• Coca Cola: 63
• Coconut water: 55
• Orange juice: 50
• Vegetable juice: 43
• Prune juice: 43
• Apple juice: 41
• Tomato juice: 33
• Fruit smoothie: 32

Baked Goods

• Scones: 92
• Waffles: 76
• Doughnut: 75
• Oatmeal muffin: 69
• Crumpet: 69
• Angel food cake: 67
• Pancakes: 66
• Flan cake: 65
• Chocolate chip muffin: 52
• Blueberry muffin: 50
• Banana cake: 47
• Sponge cake: 46
• Butter croissant: 46
• Vanilla cake with frosting: 42
• Pound cake: 38

Candy

• Jelly beans: 80
• Licorice: 78
• Skittles: 70
• Milk Way: 62
• Chocolate: 49
• Twix: 44
• Peanut M&Ms: 33
• Dark chocolate: 23
• Fruit and nut mix: 15
• Candied ginger: 10

Snack Foods

• Rice cracker: 91
• Pretzels: 83
• Puffed rice cakes: 82
• Corn chips: 74
• Graham wafers: 74
• Pop Tarts: 70
• Potato chips: 60
• Popcorn: 55
• Granola bars: 50
• Chickpea chips: 44

Sweeteners

• Maltose: 105
• Golden syrup: 63
• Honey: 58
• Maple syrup: 54
• Agave nectar: 11

4 Benefits of Eating Low-Glycemic Foods

1. Helps Normalize Blood Sugar Levels

There are many reasons why you should be concerned about living with consistently high blood sugar levels. The first is increased insulin production. When glucose levels in the bloodstream rise, the hormone insulin is produced and secreted. Insulin has the role of bringing glucose out of the bloodstream and into cells in order to be used for energy.

The higher the level of glucose in your blood, the more insulin is released in order to bring things back to balance. Therefore, a high amount of insulin being released leads to a sudden and sharp drop in blood glucose levels.

This is referred to as hypoglycemia, which can follow high blood sugar spikes, causing symptoms like low energy dips, trouble concentrating, mood swings and sudden hunger. Eating foods lower on the glycemic index helps prevent this from happening, as it results in less amounts of insulin needed by the body in order to maintain homeostasis.

2. Lowers Risk for Insulin Resistance and Type 2 Diabetes

It’s now believed that high glucose levels and excessive insulin production (which go hand in hand with high glucose levels) are precursors to developing dangerous side effects of insulin resistance, including type-2 diabetes. It’s vital to watch what you eat if you want to stay healthy into older age, live a pain- and disease-free life, and reduce your risk for chronic diseases.

In particular, those who already have prediabetes or are at risk for diabetes need to pay extra attention to how their diets impacts their blood glucose levels.

3. Keeps Energy Levels and Appetite Stable

The University of Sydney states, “Low glycemic index foods have benefits for weight control because they help control appetite and delay hunger.” When it comes to how different carbs make you feel, glycemic loads can make a real difference too.

It’s possible to experience symptoms of both hyperglycemia and hypoglycemia when blood sugar levels aren’t properly managed. Over time, these come with complications and tend to cause many uncomfortable symptoms — including fatigue, sugar cravings, changes in blood pressure, weight loss or gain, nerve damage, and jitteriness or nervousness.

You might notice that when you only eat simple carbs (such as sugary cereal for breakfast) and don’t get enough fiber, you’re quickly tired and hungry afterward. On the other hand, eating balanced meals — such as those that include a healthy complex carb, a source of protein and some healthy fat — helps keep you more satisfied, energized and focused throughout the day.

4. Reduces Your Risk for Diseases Through Lowering Intake of Processed Foods

Processed foods made with lots of added sugar and flour are usually the highest on the glycemic index. Therefore, if you’re looking to lower the GL of your diet, you’ll automatically cut out lots of empty calories as well.

The World Health Organization and Food and Agriculture Organization now recommend basing your diet on low-GI foods in order to prevent the most common diseases affecting those in industrialized nations — including coronary heart disease, diabetes, cancer and obesity. To reduce the glycemic load of your diet, experts recommend making some of the following changes:

• Consume unprocessed or ancient whole grains, but lower intake of flour and white refined grains.
• Eat more beans, legumes, nuts and seeds, especially in place of processed grains.
• Eat smaller amounts of potatoes, rice, or other grains and bread. Instead consume more veggies to feel just as satisfied.
• Reduce or avoid sugary foods like soda, cookies, cakes, candy, other desserts and sweetened drinks.

Low-GI Foods vs. High-GI Foods

Low-GI Foods:

• All non-starchy vegetables, such as lettuce and leafy greens, broccoli, spinach, onion, green beans, etc.
• Most fruits, including stone fruits, apples, berries, cherries, and citrus fruits
• Nuts, beans, seeds and legumes
• Plain, unsweetened yogurt and cheeses (choose organic and raw when possible)
• Minimally processed whole grains, such as steel-cut oats, brown rice, wild rice, sprouted grain breads, granola and muesli, and whole-wheat pasta

High-GI Foods:

• Refined grains, flours and grain products like most bread, processed breakfast cereals, cookies, cakes, etc.
• Sweetened beverages, such as soda and bottled juices
• Table sugar, honey, molasses, etc. A small amount of real, raw honey can be a good option, but in this case less is usually more.
• Dried fruits, such as raisins, craisins and dates (OK in small amounts, just watch your portion sizes!)
• Starchy root vegetables, such as white potatoes, winter squash, etc. These are actually healthy options, but portion control and pairing them with lower-GI foods is key.
• Empty calories, including packaged goods that are highly processed and salty
• Lots of added sugar in condiments, sauces, etc.
• Fast food and fried foods

Keep in mind that in addition to considering the glycemic index score of the individual foods you eat, how you combine different foods is very important. Foods to pair together that can be helpful for managing blood sugar levels, energy and hunger include:

• High-fiber foods: Common  examples include artichokes, green leafy vegetables, chia seeds, flaxseeds, beans, apples, pumpkin seeds, almonds, avocado and sweet potatoes are good choices.
• Moderate serving of healthy complex carbs (about 1/2 cup at a time): Carbohydrates are the main dietary source of glucose, but not all carbs are created equal. Good choices include brown or wild rice, sweet potatoes, sprouted ancient grains and legumes.
• Vegetables and whole pieces of fruit: Fresh fruit is a better choice over fruit juices.
• Healthy fats: Sources include virgin coconut oil, MCT oil, extra virgin olive oil, nuts and seeds (like almonds, chia, hemp and flax), and avocado.
• Quality protein: Wild fish, such as salmon, free-range eggs, grass-fed beef or lamb, raw dairy products (including yogurt, kefir or raw cheeses), and pasture-raised poultry are some of the best protein foods.
• Certain acids: Acidic foods seem to help to lower the GI of certain foods. Experts recommend trying vinegar-based dressings on salads, apple cider vinegar taken with a smoothie or water, fermented yogurt with cereal, and lemon juice on vegetables.

Precautions Regarding a Low-Glycemic Diet

Keep in mind that we need some carbohydrates, specifically unprocessed types, for things like energy and strength. We all know the infamous saying, “An apple a day keeps the doctor away.” Despite the glycemic index of fruits like apples, peaches, strawberries and other whole foods that have sugar or carbs in them, these are, in fact, healthy foods offering an abundance of nutrients the body needs. So to avoid all simple carbs as a strict rule would mean eliminating these and other healthy simple carbs from your diet.

This is where the glycemic index and the glycemic load may become complicated, but they don’t have to be. Dietitians, doctors, scientists and researchers realized that there are simple carbs that are good for you and complex carbs that can cause unhealthy responses in the body.

When it comes to deciding which foods are best, keep things simple by using common sense and choosing those that are the least processed. Fruits, ancient whole grains, sweet potatoes and other foods high on the glycemic index list don’t need to be removed from your diet — it’s all about balance and eating real foods as part of a well-rounded, low-glycemic diet.

There are many charts, scales, measurements and glycemic index calculator tools when it comes to foods we should eat and ones we should avoid. If you follow these recommendations to eat plenty (and a variety of) real foods and avoid processed foods, then you won’t have to pay too much attention every time a new scale or chart makes the news. You’ll be eating from nature, just the way your body was intended to!

Final Thoughts

• What does high glycemic mean? A food’s glycemic index score tells you how quickly the food is converted into sugar once you eat it. Many of the fruits and vegetables that are high on the glycemic index scale come in low on the glycemic load scale. GL represents the actual impact one average serving size of a carbohydrate food has on your blood sugar, so GL is a more accurate representation compared to GI in most cases when it comes to determining which carbohydrates are healthy.
• A low-glycemic index diet can help normalize blood sugar, prevent insulin resistance, and keep you full and energized for longer.
• What are high glycemic foods? Refined grains, sweetened beverages, dried fruits and processed foods typically have a higher glycemic index than foods like whole grains, veggies, nuts, seeds and legumes.
• To reduce the glycemic load of your diet, experts recommend making some of the following changes: Consume unprocessed grains, but lower intake of flour and white refined grains; eat more beans, legumes, nuts and seeds; eat smaller amounts of starchy foods like potatoes, rice and bread; reduce or avoid sugary foods like cookies, cakes, candy and soft drinks; and pair foods with a high glycemic index with proteins and healthy fats to make the meal more satisfying.

The post Glycemic Index: Determining High- vs. Low-Glycemic Foods appeared first on Dr. Axe.

You may not have heard of dong quai, but this traditional herb has been around for quite a while. In fact, it has been used for thousands of years in traditional Chinese medicine.

Thanks to its potent medicinal properties, this herb boasts a long list of health benefits, from improving bone health to reducing the symptoms of menopause. Studies show that it could also decrease depression, lower blood sugar levels, ease inflammation and boost the health of your heart.

For most people, getting your hands on the raw version of this herb could be pretty challenging. Fortunately, dong quai is available in capsule, tea or liquid extract form, making it easy and convenient to incorporate into your daily regimen.

What Is Dong Quai?

Angelica sinensis, also known as dong quai or female ginseng, is a type of herb belonging to the Apiaceae family of plants. This group of plants also includes parsley, carrots, celery and coriander.

Dong quai thrives in cooler temperatures and is typically found in the mountainous regions of China, Japan and Korea.

This plant has been a prime ingredient in Chinese medicine for centuries and was historically used for everything from relieving depression to constipation. Today, it is most often used to help balance hormones and reduce symptoms of menopause.

Many of the health-promoting properties of this angelica herb come from the presence of coumarin, a naturally occurring compound present in many plants. It also contains other beneficial plant compounds like ferulic acid and phytosterols.

Dong quai root is often brewed into a tasty herbal tea. It has a strong, bitter taste that is similar to anise.

Additionally, supplements like angelica root or dong quai extract are available to get an added dose of benefits into your day.

Benefits

1. Strengthens Bones

Osteoporosis is a condition characterized by weak, brittle bones and an increased risk of breaks and fractures. Though this condition can affect anyone, older women are the most susceptible.

This is because menopause causes a decline in levels of estrogen, an important hormone for regulating both bone formation and the breakdown of bone cells.

In addition to treating some of the most obvious symptoms of menopause, such as hot flashes, dong quai may also be useful in preventing bone loss as a result of menopause.

Some research shows that it could help prevent osteoporosis by building up and strengthening bones. One study found that treating bone cells with dong quai extract increased bone cell formation.

Another animal study from Korea showed that treating rats with dong quai extract helped preserve bone mineral density.

In addition to dong quai, eating plenty of calcium-rich foods, getting regular physical activity and spending a few minutes outside each day to get your fix of vitamin D can all help build up your bones.

2. May Reduce Blood Sugar

High blood sugar can lead to symptoms like frequent urination, trouble concentrating, increased thirst and weight loss.

Studies have found that dong quai has a blood sugar-lowering effect and can help promote normal blood sugar levels to prevent adverse side effects.

A study in the journal Food & Function showed that giving mice dong quai for four weeks decreased both blood sugar levels and insulin resistance.

Insulin is a hormone responsible for the transport of sugar from the bloodstream to the cells. When insulin levels stay elevated for long periods of time, it can lead to insulin resistance. This causes your body to stop responding normally to insulin, resulting in a buildup of sugar in the blood.

Another 2016 study also confirmed these benefits on blood sugar, showing that administering dong quai extract to rats on a high-fat diet helped reduce blood sugar levels.

Eating plenty of fiber, staying well-hydrated and keeping your carb intake under control are just a few other ways to keep blood sugar levels in check.

3. May Promote Heart Health

Heart disease is the leading cause of death in the United States. Coronary heart disease is the most common type of heart disease and is usually caused by the buildup of plaque and cholesterol in the arteries, causing them to become narrow and hardened.

Decreasing your cholesterol levels is an effective way to reduce your risk of heart disease and support better heart health.

One animal study showed that treating mice with dong quai for four weeks decreased levels of total cholesterol as well as triglycerides.

Another study found that combining dong quai with huang qi, another medicinal plant, reduced triglycerides, total cholesterol and bad LDL cholesterol levels in rats.

Other research has even shown that dong quai may be beneficial for those with high blood pressure, another risk factor for heart disease.

To boost the heart-healthy benefits of dong quai even more, remember to eat a balanced diet and incorporate regular exercise into your daily routine.

4. Decreases Inflammation

In times of injury or infection, your body often initiates an immune response to help fight off foreign organisms. Inflammation is part of this normal immune reaction. However, chronic inflammation is at the root of most diseases, including heart disease, diabetes and cancer.

Some studies have discovered that dong quai possesses powerful properties that can help reduce inflammation and may lower the risk of chronic disease.

A test-tube study published in Inflammation showed that dong quai extract effectively decreased the levels of several different inflammatory markers.

Another study looked at the effects of dong quai extract on rats and found that dong quai significantly lowered inflammation caused by spinal cord injury.

Besides dong quai, eating a healthy diet full of high antioxidant foods like fruits and vegetables can also help ease inflammation and make a major impact on your health.

5. Alleviates Symptoms of Menopause

Menopause is a natural decline in the amount of hormones produced by the ovaries as women age. It is typical for women in their late 40s and early 50s to experience menopause.

Side effects of menopause can include hot flashes, night sweats, hair loss, changes in mood and an increased risk of osteoporosis.

For symptom relief, many women turn to hormone replacement therapy, a type of treatment that provides the same synthetic hormones found in birth control pills. However, these medications can come with their own set of side effects and risks.

Dong quai has a long history as a natural alternative to help alleviate symptoms of menopause.

According to one Italian study, dong quai could have an estrogenic effect and may be able to help regulate hormone levels and relieve your menopause symptoms without the use of synthetic chemicals.

Another study found that a mixture of dong quai and German chamomile was able to reduce the frequency and intensity of hot flashes by up to 96 percent.

Reducing stress, getting more sleep and supplementing with other menopause natural remedies like black cohosh or chasteberry can also provide relief from menopause symptoms.

6. May Help Treat Depression

Some studies have found that dong quai could have an anti-depressant effect and may have a positive impact when it comes to your mood.

A 2016 animal study induced depression in rats by exposing them to mild stress. In response, the rats exhibited a decreased appetite and increased physical inactivity. Interestingly enough, treating them with dong quai extract altered the activity of a protein in the brain linked to depression and reversed or decreased these depressive behaviors.

Another animal study had similar findings, demonstrating that an herbal preparation containing dong quai had clear anti-depressant properties.

When used alone or in combination with traditional treatments and natural remedies, dong quai may be helpful for decreasing symptoms of depression.

History

Dong quai has been used in China for thousands of years to help balance hormones, reduce PMS symptoms and increase libido.

Interestingly enough, the name of this herb even hints at its beneficial effect on sexual health. In Chinese, dong quai supposedly means “the husband returns back to his wife.”

Dong quai has also been used in Native American, Ayurvedic and Kampo medicine as a natural remedy for conditions like anemia, heart disease and high blood sugar.

These days, this angelica herb is a common natural remedy around the world used to treat everything from depression to menopause symptoms.

Although more research is needed to unearth its full potential as a medicinal herb, it has even been touted by some as a treatment for menstrual cramps, hair loss and certain skin conditions.

How to Use

Dong quai root is typically harvested and dried so that it can later be cut into pieces or ground up into powder form.

The root can be simmered, steamed or slow-cooked to infuse the strong flavor into soups, broths and tonics.

However, it is much easier to find dong quai in supplement form and, thanks to its growing popularity, you can usually find it at many pharmacies and health stores as well as online.

It is most often found as a capsule, but it is also available as a liquid extract or in dong quai tea. Dong quai is often combined with other herbs, such as black cohosh or vitex, for maximum benefits.

When purchasing supplements, you should look for a reputable brand and check the ingredients label to make sure there are minimal added ingredients or fillers.

Dosages generally range from 2 to 4 grams per day, typically divided into two or three doses. However, it is always best to start with a smaller dose and work your way up to assess your tolerance.

Side Effects and Precautions

Dong quai contains coumarin, one of the main ingredients in blood-thinning medications like Warfarin. If you are taking Warfarin or another blood thinner, taking dong quai may increase your risk of bleeding.

You should also be careful about combining dong quai with other natural blood thinners, such as ginger, gingko or garlic. Taking dong quai along with these compounds could increase your risk of bleeding or bruising.

For those who are pregnant or plan on becoming pregnant, taking dong quai is not advisable and may increase the risk of miscarriage. It should also not be taken by those who are breastfeeding, taking oral birth control pills or using hormone replacement therapy.

Additionally, some people may be allergic or sensitive to dong quai. If you have a sensitivity to other plants in the same family such as celery, anise dill or coriander, you should not use dong quai.

Side effects of dong quai are rare, but may include difficulty breathing, bloating, loss of appetite, nausea, vomiting or weakness. If you experience these or any other symptoms, you should discontinue use immediately and talk to your doctor.

Final Thoughts

• Dong quai is an herb that has been shown to potentially relieve symptoms of menopause and depression, improve heart health, reduce inflammation, lower blood sugar and keep your bones strong.
• Historically, it has also been used to treat anemia, improve skin and hair health and decrease menstrual cramps, although current research on these effects is limited.
• Those who are breastfeeding, pregnant, trying to become pregnant or taking any hormonal medications like birth control pills or hormone replacement therapy should avoid dong quai.
• However, for those entering menopause and looking for a natural way to relieve symptoms, this powerful herb may be just the solution for you.

The post Dong Quai: a Chinese Herb for Menopause, Depression & More appeared first on Dr. Axe.

Alanine, also called L-alanine or alpha-alanine (α-alanine), is among the 11 “non-essential” amino acids that your body is capable of synthesizing on its own.

What is L-alanine good for? It aids in many metabolic processes and provides energy for your muscles, brain and central nervous system.

Some of the conditions this amino acid can help treat include fatigue, low blood sugar (hypoglycemia), liver disease, high cholesterol, enlarged prostate (benign prostatic hypertrophy) and many others.

What Is Alanine?

Alanine is a non-essential amino acid — like citrulline — that the body can produce from other amino acids, without needing to acquire it from food sources. It’s usually found in high levels in the bloodstream of most people and is one of the most concentrated amino acids in protein foods.

Among all amino acids, it is one of the most widely used for protein construction. It is considered a glucogenic amino acid and is synthesized from pyruvate and branched chain amino acids (BCAAs), including valine, leucine and isoleucine.

What does alanine do for your body? What is the alanine function?

Some of the most important functions include:

• Playing a role in converting sugar (glucose) into energy — it is involved in the glucose-alanine cycle, which takes place between tissues and the liver
• Processing B vitamins
• Breaking down tryptophan and vitamin B6
• Helping with acid metabolism
• Increasing immunity
• Facilitating the metabolism of tryptophan
• Forming carnosine, anserine and of pantothenic acid (vitamin B5)
• Providing the brain and central nervous system with energy
• Helping build and repair muscle tissue
• Helping the liver detoxify the blood
• Protecting cells from oxidative damage
• Helping maintain normal cholesterol levels

L-Alanine vs. Beta-Alanine

L-alanine is somewhat different than beta-alanine (β-alanine). Beta-alanine is a modified version of the amino acid and a substrate of carnosine, which has been shown to help prevent fatigue during high-intensity exercise.

Studies show that carnosine acts as a buffer to prevent muscle cells from becoming acidic, thereby decreasing muscle fatigue during exercise. This is why β-alanine is fast becoming a popular aid in sports performance.

A typical daily dose of beta-alanine is between four to six grams, taken in divided doses two to three times daily for a period of about two weeks. One thing to be aware of is that it can cause a tingling sensation of the skin or itchy lips, which is generally harmless and temporary.

Health Benefits

1. Can Help the Body Use Glucose (Sugar)

Alanine is sometimes used to manage blood sugar levels in people with diabetes, since it plays a role in helping the body use glucose and preventing low blood sugar (also called hypoglycemia). The liver absorbs it and converts it into pyruvate. This process is important for regulating the use of glucose and blood sugar management.

2. Helps Maintain Healthy Cholesterol Levels

There’s evidence that this amino acid can have a natural cholesterol-lowering effect, especially when used in combination with other amino acids like arginine and glycine. These three are commonly included in amino acid compound tablets.

In some studies, daily intake levels of alanine between 200 milligrams and 600 milligrams daily have been shown to be effective for cholesterol management.

3. Provides Energy During Periods of Fasting

As a glucogenic amino acid, alanine can be converted in the liver by the catalytic action of glutamate-pyruvate transaminase (also known as alanine transaminase). Alanine plays a role in the conversion of glucose in the liver so it can be taken up by the muscles and used for energy, including during periods of fasting/calorie restriction when muscle proteins can be broken down.

This means that consuming enough levels of this amino acid may help halt muscle wasting.

4. May Help Enhance Physical Performance and Build Muscle

This non-essential amino acid serves as an important source of energy for muscles and the central nervous system. The liver can convert L-alanine into glucose as needed for muscle fuel, including during exercise.

Because it is used to construct proteins and build muscle mass, it can support physical performance and recovery. Athletes who train at high intensity levels sometimes supplement with this amino acid to provide their muscles with fuel and support protein biosynthesis.

It may also be helpful for preventing fatigue and supporting higher endurance/stamina. Another benefit when it comes to staying active is that it can help support physical fitness among those susceptible to cardiovascular diseases.

5. Supports Prostate Health

One part of the body that has high concentrations of this particular amino acid is prostate fluid. Alanine may help protect the prostate gland from enlargement and reduce pain associated with prostate problems, such as pain during urination, pain due to swelling and symptoms caused by prostate cancer.

Some studies have also found that it provides protection from pro-inflammatory cytokine-induced apoptosis and enhances antioxidant generation in cells.

Deficiency Symptoms and Causes

Because it is non-essential, alanine deficiency is extremely rare, as most people’s bodies synthesize enough. However, people who are very active, ill and/or stressed; who eat low-protein diets; or who are malnourished may benefit from supplementing with this amino acid to prevent symptoms of deficiency.

Adults with liver disease or diabetes may also be susceptible to having low levels, in which case supplements of this amino acid might be helpful.

Some signs and symptoms of low alanine levels can include:

• Fatigue
• Poor endurance and strength
• Weakness and muscle atrophy (shrinkage)
• Dizziness and faintness due to fluctuating blood sugar levels
• Moodiness
• Changes in appetite

Foods and Supplements

Even though your body can make the alanine that it needs, it’s still beneficial to get additional non-essential amino acids from food sources.

What foods contain alanine?

It is found in a wide variety of protein foods. The top foods with this non-essential amino acids include:

• Poultry, like chicken and turkey
• Grass-fed beef and meats
• Protein powders
• Fish and seafood
• Eggs
• Soybean products (like tempeh, organic edamame, etc.)
• Yeasts
• Legumes and beans
• Whole grains, like wheat germ, quinoa, rice, buckwheat, oats, etc.

Alanine Supplements

In supplement form, it is commonly sold as a free-form, powdered amino acid. Alanine uses in supplement form include treating conditions like prostate pain, fatigue, low blood sugar and high cholesterol. In some cases doctors use intravenous alanine to treat certain health conditions.

Amino acids like this one are available as single amino acids or in combinations. Some multvitamins and food supplements contain all 20 essential and non-essential amino acids. Protein powder supplements, like whey protein, collagen protein, hemp protein, pea protein or brown rice protein, offer most or all essential amino acids that your body needs.

How to Take and Dosage

In powder form, the suggested use of alanine is between 1.1 to 2.3 grams (about 1/4 to 1/2 teaspoon) daily, taken between meals or as recommended by your health care professional.

Doses between 20 to 40 grams per day are safely used to help manage blood sugar levels in people with diabetes, such as by preventing very low blood sugar due to too much insulin. If treating other conditions, such as high cholesterol, it’s best to work with a health care provider to determine the best dose.

Recipes

Below are healthy recipes containing a good amount of protein and therefore alanine and other amino acids:

• Protein Shake Recipes
• Sweet & Savory Meatballs
• Slow Cooker Beef Stew Recipe
• Blackened Salmon Recipe with Creamy Avocado Dressing
• Cajun Blackened Chicken Recipe
• Turmeric Eggs

Risks and Side Effects

L-alanine supplements have the potential to increase blood sugar levels, which can be problematic for people with diabetes if their blood sugar levels are already normal or too high. People with diabetes should work with their doctors to monitor their blood sugar levels before taking alanine supplements.

Always read dosage directions carefully when starting any new supplement, including amino acids. Taking high doses of amino acids can possibly cause digestive issues, skin itchiness and tingling, and be hard for the kidneys and liver to process.

Final Thoughts

• Alanine is a non-essential amino acid, which means your body is capable of producing the alanine you need from other amino acids. While eating certain foods isn’t required to get the bare amount you need, higher intakes may offer some benefits.
• Alanine functions include converting sugar (glucose) into energy, building and repairing muscle tissue, helping the liver detoxify the blood, protecting cells from oxidative damage, helping maintain normal cholesterol levels, forming proteins and enzymes, and more.
• Benefits of consuming more alanine may include helping the body use glucose, helping lower cholesterol, supporting maintenance of muscle mass, enhancing physical performance, supplying the body with energy during periods of fasting and supporting prostate health.
• Eating a well-balanced, healthy diet that includes enough protein foods like meat, fish, poultry, eggs, legumes, wheat germ, whole grains and yeasts will provide you with alanine.

The post Top 5 Alanine Benefits & Uses (+ Side Effects, Interactions & Dosage Info) appeared first on Dr. Axe.

Records show that various types of onions have been used worldwide as a valuable medicinal and food source for thousands of years. Many ancient populations believed that onion nutrition had a beneficial effect on disease treatment and immunity, which is why this vegetable has long been encouraged as part of a healing diet.

Why is eating onions good for you?

Studies suggest that that onion health benefits, such as enhanced immunity and cancer protection, are due to onion’s many antioxidants. These include flavonoids like quercetin and anthocyanins, the same type of protective compounds founds in berries, cherries and eggplant — plus organosulfides and nutrients like vitamin C.

What Are Onions?

Onions (species name Allium cepa L.) are a member of the Amaryllidaceae plant family, which also includes other flavorful allium vegetables like garlic and leeks. Allium vegetables contain therapeutic oils that hold sulfur compounds (cysteine sulfoxides).

These are partially responsible for their signature smell and taste. They’re also responsible for many of the health benefits of onion nutrition, especially when it comes to naturally treating cancer.

Are onions vegetables?

Yes, according to the University of California Department of Plant Sciences, a vegetable is any edible portion of a plant, and vegetables are usually grouped according to the portion of the plant that is eaten, such as leaves or roots. In the case of the onion, the bulb is eaten, making it a vegetable.

Types

Amaryllidaceae is another name for the onion family of vegetables, which includes onion varieties like:

• white, yellow and red onions
• shallots and scallions (green onions)
• pearl onions
• Spanish onions
• Vidalia onions
• leeks
• chives
• and others

Which type of onion is healthiest? 

According to research looking at onion nutrition, yellow onion nutrition is especially impressive because this type contains the most quercetin and also the most sulfur compounds. Red onions (or purple onions) are higher in other protective antioxidants (as indicated by their color).

However, studies show that all onions are beneficial in their own ways, particularly due to their sulfur-containing compounds.

Many people enjoy sweet onion varieties best, like Vidalia onions and shallots, because they tend to have a milder taste and can even be eaten raw, but compared to white and red onions, these usually have a lower percentage of beneficial compounds.

Sweeter onions are left in the soil longer before being harvested so more of their carbohydrates have a chance to turn to sugars, hence their sweeter taste.

In general, the longer onions are left in the ground, the sweeter they taste but the lower phytonutrient count they have. Usually, the more potent the smell and taste of an onion, the more nutrients are present (and therefore the onion is more likely to make you tear).

What are scallions (also called green onions or spring onions), and are they healthier than white or yellow onions?

Scallions are young onions that are harvested when their tops are green, and they have underdeveloped bulbs. They have a mild flavor and can be consumed raw, including the stem, bulb and leaves.

They are high in several important antioxidants, including flavonoid phenolic compounds — such as carotenes, zeaxanthin and lutein — plus nutrients like vitamin K, vitamin C and fiber.

What about shallots vs. onions?

Shallots are a small variety of onion that have a white, light brown or red skin and a mild flavor. They contain many antioxidants, including sulfoxides, which give them antibiotic, antidiabetic and fibrinolytic properties.

Shallots can help reduce oxidative damage and fight various health problems, like infections, high blood sugar levels/insulin resistance, blood clots and high LDL cholesterol levels.

Related: Allicin: The Beneficial Compound that Makes Garlic So Healthy

Onions are among the world’s oldest cultivated plants. Although there’s no conclusive evidence as to where they first appeared, their history goes back about 5,000 years to parts of the Middle East and Southwestern Asia, including Iran and West Pakistan.

They are believed to be one of the earliest cultivated crops because they were less perishable than other foods of the time, last a long time, are transportable, can easily be grown year-round, and grow well in different types of climates and soils. They can also be dried and preserved, which has made them a valuable source of nutrients during times of famine.

Some records show that onions grew in parts of China, India and Egypt around the time of 3500 B.C. In Egypt, they were even considered to be an object of worship and symbolized eternity because of the onion’s “circle-within-a-circle” structure.

Paintings of the vegetable can even be found within the inner walls of the ancient Egyptian pyramids and tombs. Onions were also eaten by the Israelites and mentioned as one of the Bible foods, along with cucumbers, melons, leeks and garlic.

Ever wonder why your eyes water when cutting an onion? It’s because cutting onions punctures their cell membranes that store sulfur compounds and flavonoids.

While it might be inconvenient to tear up while cooking, as you can see it’s a small price to pay for the very impressive roles that these compounds hold when it comes to disease prevention.

Onion Nutrition Facts

According to the USDA, one cup (approximately 160 grams) of raw, chopped onion nutrition contains about:

• 64 calories
• 14.9 grams carbohydrates
• 2 grams protein
• 0.2 grams fat
• 3 grams fiber
• 11.8 milligrams vitamin C (20 percent DV)
• 0.2 milligrams vitamin B6 (10 percent DV)
• 0.2 milligrams manganese (10 percent DV)
• 30.4 micrograms folate (8 percent DV)
• 234 milligrams potassium (7 percent DV)
• 46 milligrams phosphorus (5 percent DV)
• 0.1 milligrams thiamine (5 percent DV)

In addition, onion nutrition contains small amounts of vitamin A, vitamin K, niacin, pantothenic acid, choline, betaine, calcium, iron, magnesium, zinc, copper and selenium.

Top 8 Health Benefits

1. May Help Fight Cancer

According to many clinical studies looking at onion nutrition benefits, this vegetable can help reduce the risk of developing colon, ovarian and mouth cancers through its rich supply of antioxidants that prevent cell damage.

Onion’s sulfur compounds have been found in studies to prevent the growth of tumors and cancer development by protecting cells from mutation and inducing apoptosis. They seem to be especially protective against cancers affecting the gastrointestinal tract, according to research published in 2016 by the National Cancer Institute.

What happens if you eat onions every day?

Even consuming onion just several times per week has been linked to enhanced cancer protection. Of course, the more you consume, the more you’ll benefit.

For example, large studies from Southern European populations published in the American Journal of Clinical Nutrition show an inverse association between the frequency of consuming onions and other allium vegetables and the risk of developing several common cancers.

At least 25 different flavonoid compounds have been identified across all onion varieties. Studies suggest that quercetin benefits include lowering the effects of histamines on the immune system.

In fact, quercetin is considered an antihistamine phytonutrient that’s often found in allergy products. Anthocyanins, the same type of antioxidants found in red berries, are responsible for giving red onion its deep color and have been linked to anti-carcinogen and anti-tumor effects.

Studies show that another form of onion’s flavonoids is alkenyl cysteine sulphoxide, a sulfur compound that has been reported to have a range of health benefits, including anti-carcinogenic properties, anti-platelet activity, anti-thrombotic activity, anti-asthmatic and antibiotic effects.

2. Protects Heart Health

Why are onions good for your heart?

They have fibrinolytic benefits, meaning they provide cardiovascular protection by reducing the risk of blood clot formation.

Additionally, they can protect against “bad” LDL cholesterol. They do this by limiting the activity of harmful free radicals within blood vessels, therefore lowering oxidative stress and improving blood circulation and blood pressure levels.

A 2017 study found evidence that onions can act as “functional ingredients with bioactive lipid mediator potential and impact on inflammation, oxidative stress and organ dysfunction.” Onion-derived phenolic compounds, including flavonols and organosulfur compounds (especially thiosulfinates), seem to play a positive role in balancing cholesterol via several metabolic pathways, such as those involving arachidonic acid.

3. Helps Maintain Strong Bones

What are the health benefits of onions in terms of bone health?

They support bone health because they can help foster greater bone mineral density, which lowers the risk for bone fractures. One study done by the Department of Family Medicine at the University of South Carolina found that bone density increased in women as the frequency of onion consumption increased.

Women who consumed onions once a day or more had an overall bone density that was 5 percent greater than individuals who consumed them once a month or less. Researchers concluded that women who consume this vegetable most frequently may decrease their risk of hip fractures by more than 20 percent versus those who never consume onion.

One possible mechanism responsible for the bone-building benefits of onion nutrition might be its GPCS substances (gamma-L-glutamyl-trans-S-1-propenyl-L-cysteine sulfoxides). These help inhibit the breakdown of bone and prevent osteoporosis and reverse osteopenia or corticosteroid-induced bone loss.

4. Can Help Prevent or Manage Diabetes

There’s good news for those following a low-carb diet for various health reasons, such as to control blood sugar levels and diabetes. There are relatively few carbs in onions, yet many phytonutrients that have anti-inflammatory effects.

A large meta-analysis of animal research done by the Plant Resources Research Institute in Korea found that onion extract can help fight diabetes because onion intake may be effective for lowering plasma glucose concentrations and body weight. Onions are an effective, natural way to control the level of blood sugar released into the bloodstream and prevent insulin resistance.

Onion nutrition research also shows that onions supply chromium, which is beneficial for controlling blood glucose and may be beneficial for preventing diabetes.

5. Lowers Risk of Arthritis and Asthma

Because onions as a great anti-inflammatory food, they’re one of the best vegetable choices if you suffer from painful inflammatory diseases like arthritis or asthma. According to the National Arthritis Foundation, quercetin found in onions may be especially beneficial for arthritis sufferers because it helps inhibit inflammation-causing leukotrienes, prostaglandins and histamines that worsen pain and swelling.

6. Defends Against Respiratory Infections

The next time you’re suffering from a cold or respiratory illness, try consuming more onions as a natural way to beat that cold. Experts believe that certain onion nutrition phytonutrients can increase immune defense; fight inflammation; reduce mucus in the nasal passages, lungs and respiratory system; and help you feel better quicker.

Onions also have natural antibacterial properties, making them beneficial for fighting infections.

7. May Help Improve Fertility

Antioxidants have a big impact on sperm health parameters, so onions may be one natural way to improve fertility. When researchers from Azad University in Iran investigated the effects of onions on fertility of rats, they found that total testosterone significantly increased, as did sperm concentration, viability and mobility in the rats who received high levels of onions over the course of 20 days.

8. May Help Improve Your Sleep

Do onions help you sleep?

Many people swear that smelling an onion before bed helps them fall asleep faster. While more research is needed to confirm this, the current evidence is promising.

In a double-blind, placebo-controlled crossover study published in Food Science and Biotechnology, researchers examined concentrated onion extract’s ability to help with sleep. The study involved 30 men and women who were displeased with their sleep consuming an onion extract with concentrated  cysteine sulfoxides for five days.

Researchers concluded “that onion extract containing concentrated cysteine sulfoxides alleviates stress, improves the quality of sleep and promotes smooth transition into sleep.”

Risks, Side Effects and Interactions

Are onions toxic to humans?

A myth that originated in the early 1900s is that cut onions are toxic and poisonous when stored in the refrigerator due to their tendency to absorb bacteria. However, studies show that this isn’t true. In fact, onions have antibacterial properties.

Cut onions are known to kill or inhibit the growth of several types of microorganisms, including some that can trigger food poisoning, so they are not only safe to eat, but protective and beneficial.

Onions do have a tendency to cause reactions in people who suffer from poor digestion of FODMAP foods and also from conditions like heartburn or acid reflux. If you experience onion side effects such as bloating, gas or abdominal pain, you might have to try eliminating them for a period of time to see if the symptoms clear up.

Some people can digest small amounts of cooked onions better than large quantities, or raw onions, so it might take some trial and error. If white, red or yellow onions bother you, try having leeks, scallions and chives instead, which tend to cause less digestive issues but also add flavor and nutrients to recipes.

How to Buy, Prepare and Store

Onions are also available in various fresh/whole and processed forms, including:

• Boiled and pickled onions packed in cans or jars, which are used a condiments
• Frozen, chopped onions
• Bottled onion juice, which is sold for flavoring
• Dehydrated onion powder products (like granulated, ground, minced, chopped and sliced forms)

Reports show that onions are actually one of the vegetables least contaminated with pesticide chemicals. In fact, some sources say that they’re the very lowest vegetable in terms of storing pesticide residues.

Therefore, buying organic onions isn’t always necessary if you’re looking to eat healthy on a budget. You can save your money to spend on other produce instead that tends to be sprayed win higher levels of chemicals (like spinach, apples and berries) — though it’s never a bad idea to buy organic foods.

Onions are known to last a long time, especially for a vegetable. You can store onions on your countertop for just about a month before they start to go bad so there’s no downside to stocking up on them when you’re at the grocery store.

Here’s something else somewhat unique to onions in regard to their storage: When they’re left near potatoes, they absorb ethylene gas that potatoes give off and tend to spoil at a much quicker rate. Thus, it’s always best to keep onions and potatoes separate — but keep both unrefrigerated.

You don’t want to refrigerate uncut onions because this actually makes them spoil sooner. However, once you do cut open onions, keep them in the refrigerator, and use them as soon as possible in order to make sure all of their beneficial nutrients are still intact.

Because they have a strong odor and smell, keep them separate from all other foods in a tightly sealed container so your whole refrigerator or freezer doesn’t wind up absorbing the onion smell and taste.

Preparing Onions

Different onions are best in different types of recipes. For example, red onions and shallots are usually the kind eaten raw, while white and yellow onions are preferred when cooked.

No matter the type you choose, keep in mind that a high percentage of valuable phytonutrients — which are the keys to the many onion nutrition benefits described above — are stored toward the surface of the vegetable right under its thin, paper-like outer peel. To maximize the benefits of onions, only peel off the onion’s outermost layer, and consume the rest of the fleshy, moist parts.

Studies show when you cut onions open, if you leave them exposed to air for about 10 minutes their phytonutrient content actually increases and becomes more absorbable. If you have the time when cooking, chop your onions and leave them on a cutting board for several minutes before adding them to recipes.

How to Cook (Plus Onion Recipes)

There are dozens of ways to use onions in healthy recipes every day. You can add them to eggs, throw them in soup, try raw red onions on salads, add some to quinoa recipes or brown rice pilaf dishes, use them to make sauces in order to lend flavor to fish or other proteins, and many other ways too.

You can bring out the naturally sweet flavor of onions, as well as the absorbability of onion’s nutrients, by briefly cooking them. The thinner you slice onions, the more quickly they will cook.

The longer you cook them, the more their sugars are released and the sweeter they taste.

Try sautéing them in some grass-fed butter, coconut oil or olive oil briefly. You can also submerge and boil them in stock, which will absorb their flavors.

Compared to many other vegetables, onion’s phytonutrients are usually well-preserved during cooking and aren’t considered very delicate compounds.

Onion Recipes

Onions are extremely versatile in recipes. In fact, they’re used in just about every culture’s cuisine in the world in one way or another, whether French, Chinese, Mexican or Indian.

Try some of these onion recipes to add antioxidants and protective phytonutrients to your diet, along with plenty of low-calorie, natural flavor.

• Onion Soup Recipe
• Cucumber Salad Recipe with Tomato and Onion Recipe
• Pickled Red Onion
• Quinoa Pilaf Recipe
• Breakfast Salmon Egg Bake Recipe

Can You Juice Onions?

Juicing onions may sound unpleasant, but some people swear that the taste isn’t too off-putting and worth it when you consider the many benefits of onion juice. Drinking even small amounts of onion juice can be a good way to obtain valuable nutrients that are most concentrated in raw, rather than cooked, onions.

If you’re feeling brave you can add a peeled and quartered onion to juices or even smoothies, preferably with a teaspoon of raw honey or some apples or carrots to help improve the taste.

Final Thoughts

• Onions (species name Allium cepa L.) are a member of the Amaryllidaceae plant family, which also includes other flavorful allium vegetables like garlic and leeks. There are many types, such as yellow, white, red, pearl, Spanish and Vidalia onions, plus scallions, shallots and chives.
• Onion nutrition health benefits include providing antioxidants that fight inflammation, cancer protection, improved heart health, and protection against infections, asthma, arthritis symptoms and more.
• This vegetable contains flavonoids like quercetin and anthocyanins, the same type of protective compounds founds in berries, cherries and eggplant, plus organosulfides and nutrients like vitamin C.
• An onion can be eaten raw or cooked. Different varieties are best in different types of recipes.
• Red onions and shallots are usually the kind eaten raw, while white and yellow onions are preferred when cooked.

The post Onions Nutrition Benefits the Heart, Bones & More (+ Onion Recipes) appeared first on Dr. Axe.

Saffron is one of the most valuable and expensive spices known worldwide, thanks to its color, flavor and medicinal properties. What medicinal properties, you may ask? The list is extensive and continues to grow.

As one of the most important herbs and spices in the world and top 14 herbs of the Bible, experimentation is underway when it comes to exploring the new potential for this versatile spice — a spice that’s been shown to boost the heart, mind and more for centuries.

Saffron typically comes in very small quantities because it’s so pricey. Why is saffron so expensive? You’re about to find out!

What Is Saffron?

The saffron plant (Crocus sativus) is a member of the Iridaceae family of flowers, which also includes irises. The saffron crocus is a perennial plant that grows from a bulb and flowers in the fall.

What about the culinary spice you know and love? The spice actually comes from the stigma of the saffron flower, which is separated and dried.

The dried stigmas hold great importance in the production of cosmetics, pharmaceutics and textile-dye industries, along with cooking. While the saffron flower is purple, the spice spice color is a pungent red.

What is so special about this spice? It takes about 75,000–125,000 flowers to produce just one pound.

Growing saffron and harvesting it requires a lot of work, as you can see, which is why the saffron price is so high.

How much is real saffron? A single pound can cost as much as $5,000. This shocking saffron cost makes it the world’s most expensive spice.

This exotic spice is native to Southern Europe but can be found in many countries today. Is saffron grown in Australia? It grows all over the world on all continents minus Antarctica.

Where is the best saffron in the world? That’s debatable, but currently the the largest producer is Iran.

For centuries, there have been many uses of this spice. Egyptian healers used it to treat gastrointestinal ailments, and in Roman times, it was used to promote wound healing and relieve upper respiratory complaints.

Other saffron uses in traditional medicine include as an abortifacient and in the treatment of spasms, fever, colds, bronchitis and insomnia. In folk and Ayurvedic medicine, it was used as an expectorant, sedative, anti-asthma herb, adaptogen, emmenagogue and in various opioid preparations for pain relief during the 16th—19th centuries.

This treasured herb was mentioned in the Old Testament in Songs of Solomon, along with myrrh, aloe, calamus and cinnamon, as one of the most precious spices.

Clearly, the history of this valuable herb is extensive, but what are the benefits of saffron today? Let’s take a look.

Health Benefits

1. Boosts Cardiovascular Health

Studies show great promise of saffron constituents in the promotion of a healthy cardiovascular system. Heat shock proteins (HSPs) 27, 60 and 70 in particular are significantly linked to metabolic syndrome and atherosclerosis so researchers wanted to investigate the effect of this herb on antibody titers to HSP in patients with metabolic syndrome.

The levels of heat shock proteins 27, 60, 65 and 70 were measured in a study published in the Journal of Complementary & Integrative Medicine during supplementation, with 105 participants diagnosed with metabolic syndrome. The participants were randomly put into two groups and were given either 100 milligrams a day of a placebo or saffron. After three months, the antibodies to heat shock proteins 27 and 70 went down greatly in the saffron group.

2. Helps Erectile Dysfunction

Erectile dysfunction (ED) affects more than 150 million males throughout the world. In traditional medicine, saffron is an aphrodisiac, with its chemical compound known as crocin credited for its aphrodisiac activity.

In a pilot study to evaluate this traditional use, 20 male participants with ED were evaluated for 10 days. Each morning, the participants took a saffron supplement containing 200 milligrams of this spice. The participants underwent the nocturnal penile tumescence test and the international index of erectile function questionnaire (IIEF-15) at the start of supplementation and at the end of 10 days.

After the 10 days of supplementation, there was a statistically significant improvement in tip tumescence and rigidity as well as base tumescence and rigidity. The ILEF-15 total scores were significantly higher after participants were supplemented with this herb.

There was a positive effect on sexual function with increased duration and number of erectile events seen in men with erectile dysfunction after taking it for 10 days. Thus, this traditional spice also potentially works as a natural remedy for impotence.

3. Possesses Potential Anti-Cancer Effects

Saffron as a medicinal plant is known for its anti-cancer capabilities, making it a potential natural cancer treatment.

In a randomized, double-blind clinical trial published in the Avicenna Journal of Phytomedicine, the effects of the spice on response to treatment in patients suffering from cancers with liver metastasis were evaluated. Thirteen participants suffering from liver metastases were a part of this study and then divided into two different groups.

Both groups received chemotherapy regimen. Participants in group 1 were given a saffron capsule (50 milligrams, twice daily) during chemotherapy periods while group 2 received a placebo.

A sum of the longest diameter was calculated and compared for all lesions in IV contrast CT scan before and after the treatment. Out of the 13 who participated, six quit, and seven continued until the end.

In the saffron group, two participants showed partial and complete response (50 percent), whereas in placebo group no response was seen. Also, two deaths in the placebo and one in saffron group occurred. This research suggests that the herb might be useful in patients suffering from cancers with liver metastasis.

4. May Alleviate Symptoms of PMS

Premenstrual syndrome (PMS) is among the most common health problems for women, affecting 2o percent to 40 percent of women of reproductive age. Saffron is considered an excellent antispasmodic so researchers at the Tehran University of Medical Sciences’ Vali Asr Reproductive Health Research Center assessed whether it could alleviate symptoms of PMS.

Women aged 20—45 years with regular menstrual cycles who experienced PMS symptoms for at least six months were eligible for the study. Women were randomly assigned to either group A, who received 15 milligrams of capsule saffron twice a day in the morning and evening, or group B, who received a capsule placebo twice a day for a two menstrual cycles.

The women were evaluated for PMS symptoms using a Premenstrual Daily Symptoms (PDS) questionnaire and Hamilton Depression Rating Scale (HAM-D). Results showed a significant improvement in both tests (PDS and HAM-D) for the women in the saffron group compared to their pre-treatment symptoms and also showed significant improvement in PMS symptoms compared to the placebo group.

5. Promotes Satiety and Weight loss

In a Malaysian study, researchers wanted to investigate the satiety property of this herb as another one of the many saffron benefits. They gave women participants a capsule of Satiereal twice daily or an inactive placebo with no restrictions in dietary intake. After two months, the participants using the saffron extract reported a decrease in snacking and lost more weight than the control group.

The researchers conclude that saffron extract may help metabolic functions and fight obesity by curbing the appetite and promoting weight loss.

6. Can Improve Anxiety and Depression

Depression is a serious disorder in today’s society, with estimates of lifetime prevalence as high as 21 percent of the general population in some developed countries. As a therapeutic plant, Persian traditional medicine uses saffron for depression, and researchers wanted to assess the efficacy this herb in the treatment of mild to moderate depression in a six-week clinical trial.

Thirty adult outpatients who met the clinical interview for depression participated in the trial. Participants had a baseline Hamilton Rating Scale for Depression score of at least 18.

In this double-blind, single-center trial, participants were randomly assigned to receive a capsule of the herb (30 milligrams a day) in group 1 or a capsule of the antidepressant imipramine (100 milligrams per day) in group 2 for a six-week study. Saffron at this dose was found to be effective in a similar manner to imipramine to improve mild to moderate depression.

In another study published in the Journal of Complementary & Integrative Medicine, 60 adult participants with anxiety and depression were randomized to receive a 50-milligram saffron capsule or a placebo capsule twice daily for 12 weeks. The questionnaires Beck Depression Inventory (BDI) and Beck Anxiety Inventory (BAI) were used at baseline, six and 12 weeks after starting medication.

Fifty-four participants completed the trial. As a result, the supplementation of saffron had a significant effect on scores of depression and anxiety in comparison to placebo during 12 weeks.

Nutrition Facts

One tablespoon of saffron (approximately 2.1 grams) contains about:

• 6.5 calories
• 1.4 grams carbohydrates
• 0.2 gram protein
• 0.1 gram fat
• 0.1 gram fiber
• 0.6 milligram manganese (28 percent DV)
• 1.6 milligrams vitamin C (3 percent DV)
• 5.3 milligrams magnesium (1 percent DV)
• 0.2 milligram iron (1 percent DV)
• 5 milligrams phosphorus (1 percent DV)
• 34.5 milligrams potassium (1 percent DV)

How to Use

The edible part of saffron is the stigma, which is a long, thin, stalk within the flower. Throughout history, this herb has been available as ground or whole stigmas (threads). It’s best to go with the saffron threads for high-quality saffron taste.

There is isn’t any good saffron substitute, and because of its price, many attempts are made to pass off imitations. Pay caution to the tasteless, cheap, similar-colored spice called safflower.

What does saffron taste like? It is highly flavorful and aromatic, with a spicy, pungent and slightly bitter taste.

What is saffron used for? The threads are used in many rice dishes as well as with vegetables, meats, seafood, poultry and in baked goods. They add a sharp, almost medicinal flavor and a beautiful yellow-orange color to the dish.

You can also use the threads to make saffron tea.

Are you wondering where to buy saffron? Saffron spice is readily available in most specialty markets, and because of its high value, it may be stocked in a secured area.

If you don’t see any on the shelves, ask the store manager. It is usually sold bulk in wooden boxes or packaged in foil in order to protect it from harsh conditions, such as light and air.

If you want to learn how to grow saffron in your garden, check out this article, “Saffron crocus: A spice worth growing.”

Recipes

You can use this delicious herb in so many different saffron recipes. For instance, it’s a staple in one of my favorite Daniel Fast recipes, harira, and of course is integral to any saffron rice recipe. There are also a lot of delicious saffron Indian dishes like Kashmiri Chicken, Cardamom and Saffron Pilau.

Here are a few other recipes to try:

• Enjoy a warm bowl of Saffron Ginger Carrot Soup.
• Cook up a plate of Saffron Meyer Lemon Roasted Chicken.
• Satisfy your sweet tooth with Persian Saffron Pudding.
• Try this flavorful Saffron Rissoto.

The best way to store this spice is in an airtight container in a cool, dark place.

Risks and Side Effects

Saffron is generally safe for most people when taken by mouth as a medicine for up to six weeks. Possible side effects may include anxiety, change in appetite, dizziness, drowsiness, dry mouth, nausea and headache.

It is possible to be allergic to this herb. If you have allergies to plant species like Lolium, Olea (includes olive) and Salsola, then you may be allergic to saffron. Seek medical attention if you believe you are exhibiting signs of a serious allergic reaction.

High doses of this spice are typically unsafe and can even cause poisoning, including serious side effects like a yellow appearance of the skin and eyes, dizziness, vomiting, bloody diarrhea, or bleeding from the nose, lips and eyelids. Doses of 12–20 grams can cause death.

Saffron is not recommended in amounts larger than what is typically found in food for pregnant women since large amounts may cause the uterus to contract and might cause a miscarriage. Check with your health care provider before taking it medically if you are breastfeeding or being treated for any medical conditions, especially a bipolar disorder, low blood pressure or a heart condition.

Combining it with other herbs or supplements with hypotensive capabilities might increase the risk of hypotension (low blood pressure). Some of these herbs and supplements include:

• andrographis
• casein peptides
• cat’s claw
• fish oil
• CoQ10
• L-arginine
• stinging nettle
• lycium
• theanine

Check with your health care provider before supplementing with saffron along with any other medications or supplements.

Final Thoughts

• Saffron has been used in traditional medicine for centuries and continues to be a prized spice for medicinal purposes to this day.
• Research shows that it may be helpful in alleviating symptoms of PMS, depression and anxiety; promoting weight loss; and enhancing satiety.
• It is commercially available at specialty stores and online as a powder or in the form of threads.
• This spice makes an aromatic, flavor-enhancing and health-boosting addition to so many recipes, including soups, main courses and desserts.

The post What Is Saffron? Top 6 Reasons to Add This Ancient Spice to Your Diet appeared first on Dr. Axe.

The meaning of macrobiotic is “great life.” The core concepts central to the macrobiotic diet, including the Traditional Chinese Medicine belief balancing yin and yang both within the body and one’s environment, date back many centuries in ancient Eastern traditions. Proponents of macrobiotic eating approaches have long encouraged people to eat natural, whole foods that not only support the health of their bodies, but also the ecosystem and natural order of life.

As a “counter-culture” eating approach, macrobiotic diets became trendy in the U.S. during the 1960s because they encouraged living with more harmony, practicing a positive mind-set, and viewing food as much more than just simply calories or fuel.

Although every person reacts differently to different dietary approaches, evidence shows that macrobiotic-style diets can help improve heart health, lower inflammation and support a healthy body weight well into old age.

What Is a Macrobiotic Diet?

The macrobiotic diet is a plant-based diet rooted in yin-yang theory that stems from Asia. According to macrobiotic theory, balancing yin and yang is accomplished through eating a mostly vegetarian, low-fat diet with a balance of different macronutrients (proteins, carbs and fats), foods that have different energetic qualities, and a wide range of vitamins and minerals from plants. This approach to eating is believed to best support agriculture, local farming, digestion and even mental well-being.

Other recommendations for eating a macrobiotic include buying locally grown produce, purchasing organic foods that are not treated with chemical pesticides, eating foods that are in-season, consuming mostly fresh and raw foods, and emphasizing plant foods over meat, dairy and other animal products.

Most macrobiotic diets emphasize consumption of a wide variety of plant foods, which means these diets tend to be relatively high in carbohydrates (such as the SCD diet). However, because refined sugar and processed/packaged foods are not part of the macrobiotic plan, these carbohydrates are “complex,” great sources of dietary fiber, and chock-full of antioxidants and other nutrients.

Although there are many different varieties of macrobiotic diets eaten around the world, most have roughly the following breakdown:

• 50+ percent of calories coming from complex carbohydrates (sometimes even up to 80 percent), 15 percent to 30 percent healthy fats, and 10 percent to 20 percent proteins. Even though carbs are eaten in high quantities, refined carbs like processed grains and sugar are avoided.
• A high proportion of the carbs in macrobiotic diets (around 25 percent to 30 percent of total calories) comes from fresh or cooked vegetables. This is a very high percentage considering how low-calorie vegetables naturally are.
• Complex carbs, such as brown rice, barley, millet, oats and organic (non-GMO) corn are also frequently eaten, making up about 30 percent to 40 percent of total calories.
• Many also get about 5 percent to 10 percent of their calories from legumes or beans, often the types that are fermented like tempeh, miso or tofu.
• Sea vegetables are a staple in most macrobiotic diets, making up about 5 percent to 10 percent of total calories.
• A small percentage, about 5 percent of calories, tend to come from fish or seafood (usually consumed several times per week on average).

You might notice that macrobiotic diets have a lot in common with the famous Okinawa Diet, which isn’t surprising considering both have similar roots in Asian cultures. The Okinawa Diet is named after the largest island in the Ryukyu Islands in Japan and is consumed by some of the healthiest, longest-living people in the world.

In fact, Okinawa has been coined one of the world’s Blue Zones, where people have the highest odds of living past 100 years. The average life expectancy in the United States is 76.4 years, but it’s 84.6 years in Japan (higher for women compared to men).

Health Benefits

1. High in Essential Nutrients and Shown to Help Reduce Inflammation

In 2015, the School of Public Health at the University of Memphis released findings from a study investigating the anti-inflammatory and anti-cancer potential of macrobiotic diets. The study compared the nutrient composition of a macrobiotic diet plan compared to national dietary recommendations (RDA) based on the National Health and Nutrition Examination Survey (NHANES).

A key comparison was assessing which approach scored high on the dietary inflammatory index (DII), in addition to comparing levels of total calories, macronutrients and 28 micronutrients.

Findings showed that the macrobiotic diet plan had a lower percentage of energy from fat, higher intake of dietary fiber and higher amounts of most micronutrients. Nutrients in the macrobiotic diet often met or exceeded RDA recommendations, with the exception of vitamin D, vitamin B12 and calcium.

Based on DII scores, the macrobiotic diet was found to be “more anti-inflammatory compared to NHANES data,” and the researchers concluded that overall findings indicated potential for disease prevention when following a macrobiotic eating approach.

2. May Help Improve Heart Health

Certain studies have found evidence for macrobiotic-style diets supporting cardiovascular health — in particular lowering serum lipid levels and lowering blood pressure levels. This isn’t surprising considering how many high-antioxidant, anti-inflammatory foods are encouraged in a macrobiotic diet.

For example, the macrobiotic diet is rich in dietary fiber, including all sorts of high-fiber foods, such as veggies, beans and unprocessed ancient grains. Eating plenty of fiber has been correlated with improvements in cardiovascular disease risk factors through multiple mechanisms, including lipid reduction, body weight regulation, improved glucose metabolism, blood pressure control and reduction of chronic inflammation.

3. Can Help Support a Healthy Weight and Relationship to Eating

Much like those eating the Okinawa way, proponents of the macrobiotic diet focus not only on eating the right foods, but also eating them in the right amounts. Eating mindfully, slowing down and savoring meals, paying attention to physical sensations (also called biofeedback), and thoroughly chewing food are all emphasized in the macrobiotic diet.

This approach can help you better manage how much you eat, give you more enjoyment from having less, teach you to avoid emotional eating out of boredom or other negative feelings, and achieve satiety more easily. Rather than trying to lose weight just by eliminating many foods or consuming less, which can lead you to feel overly hungry and deprived, eating mindfully and choosing foods wisely can help you feel more in touch with your body’s needs.

4. Very Low in Sugar, Gluten and Packaged Foods

Like other whole food-based diets that eliminate junk foods, packaged products, bottled drinks, fried foods and fast foods, the macrobiotic diet is very low in sugar, empty calories and artificial ingredients. This makes it a very nutrient-dense diet, high in things like vitamin C, vitamin E and fiber but overall low in calories.

It can also be potentially beneficial for those with food allergies since it eliminates common allergens that can cause indigestion, such as dairy products, almost all gluten and nightshades. However, one drawback and point of critique is that macrobiotic diets tend to include lots of salty, high-sodium foods, mostly from things like soy sauce, fermented soy products and sea veggies.

5. May Be Able to Help Prevent Cancer

Although diet is only one piece of the total puzzle when it comes to preventing cancer, and results vary from person to person, research suggests that consuming a macrobiotic diet can help lower the risk for cancer partly by providing high levels of antioxidants and phytoestrogens.

A 2011 report published in the Journal of Nutrition stated, “On the basis of available evidence and its similarity to dietary recommendations for chronic disease prevention, the macrobiotic diet probably carries a reduced cancer risk.” Women consuming macrobiotic diets tend to have modestly lower circulating estrogen levels, which has been tied to a lowered risk of breast cancer.

Macrobiotic diets provide high amounts of phytoestrogens from foods like fermented soy products and sesame seeds, and these may help regulate production of natural estrogen by binding to estrogen receptor sites. While too much estrogen comes with its own risks, in the case of women over the age of 50 who naturally experience decreased levels during menopause, extra estrogen from their diets might help decrease cancer risk, among other benefits.

Foods to Eat

Foods that are considered macrobiotic include:

• All sorts of fresh vegetables other than nightshades, especially daikon radishes, cooked or fresh leafy greens like bok choy, cabbage, mushrooms, scallions, leeks, broccoli, carrots, beets, various squash varieties, watercress, and cauliflower
• Fresh herbs, including ginger, garlic, cilantro, etc., plus soy sauce, tamari, fish sauce, brown rice syrup, and honey for sweetening or flavoring
• Sea vegetables/seaweeds
• Beans and legumes, tofu, tempeh, adzuki beans, black beans, and edamame
• Nuts and seeds, including sesame, pumpkin, almonds and cashews
• Ancient, unprocessed grains — this includes all types of rice (especially brown), millet, barley, buckwheat, amaranth, quinoa, rye, oats and organically grown corn
• Noodles made from brown rice, soba and other grains
• Miso or fermented soy condiments (and miso soup)
• Unrefined oils made from things like sesame or pumpkin seeds
• Tea, such as green, black, jasmine, white, oolong, bancha, dandelion, herbal, etc.

Foods to Avoid

Here are the foods to steer clear of on a macrobiotic diet:

• Packaged and processed foods
• Diary products
• Meat
• Eggs
• Refined sugar and sweeteners
• Chocolate or cocoa products
• Most fruits, especially tropical fruits
• Coffee
• Strong or hot spices
• Nightshade vegetables: This includes avoiding dark-colored veggies, such as eggplant, tomatoes, potatoes and peppers. How come, you might be wondering? Although nightshades are not a problem for a high percentage of people, some experience digestive symptoms when consuming these foods, including allergies, leaky gut symptoms and autoimmune reactions. However, eliminating these veggies across the board is one common critique of the macrobiotic diet since many feel this isn’t necessary for most otherwise healthy people.

Diet Plan Tips

• Cook fresh foods at home more often, especially over a gas stove, reducing the amount of leftovers and microwaved, frozen or canned food you consume.
• Make plants the center of your meals, only consuming fresh, wild seafood (and especially meat or dairy) in limited quantities.
• Aim to eat a variety of colored fruits and veggies every day, since different colors indicate different antioxidants.
• Drink plenty of clean water and tea, avoiding sweetened drinks, alcohol and caffeine.
• Try to thoroughly chew foods in order to improve digestion and also slow down during meal times. You should ideally aim for up to 25–50 chews according to macrobiotic diet theory.
• Use glass to store food and water instead of plastic products.

Recipe Ideas

• For breakfast: a green smoothie, brown rice porridge with nuts and seeds, or a savory, traditional breakfast of miso soup, veggies and legumes.
• For lunch: miso soup with sea vegetables, a small amount of wild fish, sautéd vegetables and a serving of unprocessed grains, such as brown rice. Tea can also be consumed throughout the day.
• For dinner: similar to lunch, such as soup with soba noodles and veggies, fermented beans or tempeh for protein with seaweed salad, or a stir-fry made with veggies, grains, nuts and seeds.

Macrobiotic Diet vs. Paleo Diet

• The Paleo diet is modeled after what our ancient ancestors are believed to have eaten thousands of years ago, meaning only natural foods that could have been found within their local environments.
• Because both the macrobiotic diet and paleo diet emphasize eating organic, non-processed, local and seasonal foods, the two diets have some underlying principles in common — however, certain foods also differ between the two approaches.
• One of the biggest differences between macrobiotic and paleo diets is that macrobiotic diets are plant-based, sometimes even completely vegetarian or vegan. People eating a macrobiotic diet get their protein from plant foods like tofu, legumes, beans, whole grains, nuts, seeds and occasionally some seafood.
• The Paleo diet tends to include more animal proteins, including meat, fish, eggs and poultry. Both approaches, however, avoid dairy products and all processed vegetarian proteins (such as soy isolate or synthetic protein powders).
• The Paleo diet also eliminates all beans, legumes and grains for the most part, while the macrobiotic diet encourages these foods. However, both diets reduce or eliminate added sugar, synthetic additives, artificial ingredients, refined oils, fried foods, and sometimes common allergens like nightshade veggies and gluten.

Risks and Side Effects

Although the macrobiotic diet is considered one of the most popular alternative or complementary dietary approaches to treating chronic diseases, including cancer, few studies have been able to actually prove its effectiveness in disease prevention or management. Therefore, more research is still needed before drawing conclusions about this diet’s healing benefits. According to some experts, there are concerns regarding the treatment of cancer with dietary approaches, such as macrobiotics, including:

• Patients potentially delaying conventional treatments and doctor visits
• Possibly developing nutritional deficiencies that hinder immune function, such as consuming too little vitamin D, calcium and protein
• Consuming too little calories in general, which can cause muscle loss and fatigue — these can be worsened due to low iron and B vitamin levels

Some also find that macrobiotic diets have social limitations (due to strict adherence to this diet) that make them hard to follow. In addition, macrobiotic ingredients can be difficult to source, and salt intake on this diet plan is considered too high by some. There’s also disagreement about over the need to eliminate most fruits, including all tropical fruits.

These are all valid arguments and should be weighed against your personal preferences, beliefs and the state of your overall health. If you have an existing condition, such as heart disease or cancer, or you take medications, it’s a good idea to get a professional opinion if you start any new way of eating and experience any negative signs or symptoms.

Final Thoughts

• A macrobiotic diet is an eating approach that stems from Asian traditions that emphasize consuming mostly plant-based (vegetarian) proteins, low amounts of animal foods and fats, and a balance of different micro- and macronutrients that support yin-yang energy balance in the body.
• Macrobiotics hold true that foods that have different energetic qualities and a mostly plant-based diet are good for health (especially the digestive system) and also the ecosystem. Emphasizing local, seasonal, fresh plant foods is believed to support agriculture, local farming and mental well-being. It might also support heart health, promote longevity and offer protection against cancer.
• Important practices when eating a macrobiotic eating include buying locally grown organic produce, cooking often at home, avoiding packaged foods, eating fermented and raw foods, and limiting dairy and animal products.
• While a macrobiotic diet has been shown to have anti-inflammatory effects, some concerns are that macrobiotic diets are high in salt but relatively low in protein, antioxidants from fruit, vitamin D, calcium and sometimes B vitamins.

The post What Is the Macrobiotic Diet? Learn About Benefits & Top Foods appeared first on Dr. Axe.

Perhaps you’ve heard that your metabolism is a lot like a fire: If you fuel “the fire” with the right ingredients it keeps burning hotter. On the other hand, not adding enough fuel for too long will cause the fire to weaken and fizzle out.

When looking for how to lose weight fast, carb cycling — eating more carbs only on certain days of the week— is believed to be one of the best plans because it stimulates certain digestive and metabolic functions that positively impact weight control. Eating enough carbohydrates at the right time resets your “metabolic thermostat” so to speak, signaling your body to create enough beneficial hormones (like leptin and thyroid hormones) that keep your appetite in check and metabolism high. However, as we all know, too many carbs can have the opposite effect and cause weight gain.

What’s key about a carb cycling diet that makes it different from other plans? Carb cycling increases carbohydrate (and sometimes calorie) intake only at the right time and in the right amounts. While other long-term diet plans might seem overly restrictive, daunting and overwhelming, many find that a carb cycling diet is easy to follow and even fits into a hectic schedule.

What Is Carb Cycling?

Carb cycling is a type of diet plan that involves eating more carbohydrates on certain days of the week, but doing the opposite on the other days: cutting carbs very low in order to achieve easier weight loss.

In other words, following a carb cycling meal plan means that you eat adequate amounts of carbs (ideally those that are unprocessed and nutrient-dense) about every other day, or every few days, depending on your specific goals. It’s also possible to alternate carb intake on a weekly or monthly basis, again depending on someone’s goals.

Carb cycling diets have been popular among bodybuilders, fitness models and certain types of athletes for decades. What makes carbs so special? Carbohydrates are the body’s first source of fuel, since they’re easily turned into glucose and glycogen, which feed your cells and helps create ATP (energy).

Your metabolism rises and falls based on your consumption of calories and different macronutrients, including carbohydrates. And some studies have found that adequate carb intake improves performance in both prolonged, low-intensity and short, high-intensity exercises. Consuming carbs in the right amounts can also help to control your appetite, increase satiety and prevent feelings of deprivation long-term.

Although every carb cycling diet plan is different and needs to be customized based on whether weight loss or muscle gain is the primary goal, most carb cycling diets build in about one to three days per week when you can consume more carb-heavy foods (like potatoes or grains).

What types of things do you eat when you’re not boosting your carb intake? On lower-carb days, foods like non-starchy veggies, grass-fed meats, eggs and healthy fats are the base of your meals.

Some carb cycling diet plans also include a “cheat day” for indulging on some decadent foods in order to reward yourself for your commitment, guilt-free.

Related: Reverse Dieting: Does It Help or Hurt Weight Loss?

Is Carb Cycling for Women Healthy?

Very low-carb diets, especially when followed for an extended period of time, are not always a good fit for everyone — including women with hormonal imbalances, those with thyroid disorders, people who are already underweight, and some people who are very athletic.

Some question whether it’s necessarily a good idea for women to try low carb diets, including the keto diet, given the fact that women’s hormones tend to be more sensitive to most dietary and lifestyle changes. This is due to the sensitivity of the hypothalamic-pituitary-adrenal [HPA] axis system, which responds to stress, including calorie/carb restriction.

However, there’s evidence that low-carb diets and carb cycling can help women when done right, especially those in perimenopause or menopause, to achieve weight loss, improved blood sugar control, better quality sleep and reduced menopause symptoms like hot flashes or night sweats.

Women can benefit from carb cycling because this approach may help prevent hormonal issues tied to low leptin levels and low calorie intake, such as decreased estrogen production and thyroid issues like hypothyroidism. Cyclical eating may also help prevent long-term reductions in resting energy expenditure among women according to some studies.

One recommended approach for women is to work towards a plan that involves eating low carb (perhaps while also doing intermittent fasting) on 2–3 nonconsecutive days per week (e.g. Tuesday, Thursday and Saturday). Stick to only light exercise or yoga on low-carb and fasting days to reduce feeling exhausted or hungry, keeping higher intensity activities for your non-fasting days. This approach allows for more dietary and lifestyle “moderation” because the goal isn’t to eat 100 percent “perfectly” all the time.

Another way for women to improve their results when carb cycling is to focus on eating alkalizing, nutrient-dense foods, low-carb foods like avocado, dark leafy greens, other non-starchy veggies, fermented foods, clean protein sources, etc. An alkaline diet is one that includes whole foods that have positive effects on pH levels of the blood and urine by lowering acidity. A low-carb alkaline diet benefits women by promoting weight loss, detoxification, heart health, stronger bones, decreased inflammation and reversal of nutrient deficiencies.

Health Benefits

Why would someone choose to carb cycle instead of just dieting the old-fashioned way? Some the advantages that a carb cycling diet has include:

• preserving muscle mass and preventing muscle wasting
• helping muscle recovery after workouts
• boosting weight loss or reducing body fat percentage
• preventing a dip in your metabolic rate by increasing leptin levels; according to one study, a three-day carbohydrate overfeeding plan boosted leptin and 24-hour energy expenditure, but a three-day fat overfeeding plan did not
• including flexibility and a variety of healthy foods
• allowing you to keep your favorite meals as part of your plan
• giving you more energy
• preventing extreme hunger or fatigue
• helping to prevent hormone imbalances

Here’s more about the main benefits associated with following a carb cycling diet:

1. Helps Build and Preserve Lean Muscle Mass

Strength training and other forms of resistance exercise actually break down muscle tissue, only to make it grow back stronger. The process of rebuilding and repairing muscle tissue takes a lot of energy, and once again your body requires some of its primary fuel source (carbs) to do this. This is known as the post-workout anabolic window.

Insulin regulates amino acid and glucose entry into muscle cells following higher carbohydrate intake, which has important anabolic effects. According to findings from a 2013 study published in Journal of the International Society of Sports Nutrition, carbs help restore your energy and provide muscles with glucose for rebuilding or glycogen to be stored for future energy. That being said, ketones can also serve as a fuel source when dietary carbohydrate is restricted, which could be of benefit for some athletes — which is why cycling works well for many.

“How many calories should I eat a day?” If you don’t consume enough calories and carbohydrates following resistance training, you may “starve” your muscles of the fuel they need to grow back bigger and stronger. For this reason, many people focused on building muscle choose to have higher carb days after tough workouts. Eating at least moderate amounts of carbs may also help with physical performance long-term, according to some studies.

Simply restricting calories and working out more can take a toll on your metabolism and even have the opposite effect of what you’d like — leaving you weaker, fatigued and unable to consume as many calories without gaining weight. Alternating days of higher vs. lower carb intake, especially when timed around workouts, is beneficial for cutting your body fat percentage down while still not sacrificing your muscle mass. And keep in mind you want to hold on to all the muscle mass you can, since this is what keeps you burning calories at a healthy rate even into older age.

2. May Help Prevent Your Metabolic Rate From Slowing Down

In one study, when 74 adults followed a “calorie shifting diet” (in which carbs also increased and decreased) for six weeks, their resting metabolic rate tended to remain unchanged. They also experienced a decrease in plasma glucose, total cholesterol and triacylglycerol. Feelings of hunger decreased and satisfaction increased among those on the calorie shifting plan more so than those on the “classic calorie restriction diet.”

3. Encourages Maintenance of a Healthy Weight

Is carb cycling good for weight loss? It certainly can be. One of the primary benefit of a carb cycling diet is that it supports and possibly even speeds up weight loss while still preserving and even building lean muscle mass. When it comes to improving body composition, this is the gold standard because it keeps your metabolism running efficiently and allows you to maintain your weight more easily long-term.

When you enter into a “carb deficit,” meaning you take in less carbs than your body needs, you encourage weight loss because your body begins to burn stored fat for fuel. Cutting carbs very low, and following plans like the ketogenic diet or Atkins, works for many people to improve certain health conditions and help them reach a healthy weight. But for others, it’s difficult to sustain and actually can slow down the metabolism when followed long-term due to hormonal changes.

Carb cycling is one way to prevent weight regain and reduced motivation — plus carb cycling for weight loss can be effective in both the short-term (giving you quick results and energy) and long-term.

4. Encourages You to Eat More Plant Foods

Carbohydrates are the primary type of macronutrient found in most plant foods, although exactly how many carbs a plant food has depends on the specific type. Whole foods that are higher in carbs, such as sweet potatoes and other root veggies, beans/legumes, and fruit, are often encouraged on higher carb days.

Some of the healthiest foods in the world — such as leafy green veggies, cruciferous veggies, artichokes, asparagus, sea veggies, herbs and spices, for example — are actually pretty low in carbohydrates and therefore suitable for both high-carb and low-carb days.

A bonus of eating these foods is that they contain plenty of dietary fiber and antioxidants. Fiber has many benefits, including helping make you feel full and reach satiety, while antioxidants fight free radical damage and slow the effects of aging. A healthy carb cycle diet plan does more than boost protein intake and vary carbs — it also teaches you how to incorporate essential foods into your meals in ways you actually enjoy.

5. Helps You Stick with Healthy Eating Long-Term

While it’s possible to lose weight following other diet plans that restrict overall calories, many find that carb cycling works faster and involves fewer feelings of deprivation.

Because things like grains, fruit and legumes are included at least one to three times per week while carb cycling (sometimes also along with a “cheat meal”), there’s more flexibility with a carb cycling diet compared to other diets, which can encourage people to stick with it.

6. Can Help Reduce Hormonal Fluctuations and Blood Sugar Swings

There’s lots of evidence showing that a low-carb diet can be part of a natural diabetes treatment plan, as it’s an effective tool for patients with type 2 diabetes. Eating low carb has been shown to help improve blood glucose more than low fat diets in certain studies, and also to help regulate blood lipid, BMI, and decrease insulin doses in patients with diabetes.

Because it can reduce overeating, especially of empty calories and junk foods, lower-carb diet approaches can also help lower risks for diabetes complications and related risk factors like obesity or heart disease.

Why does cutting carbs on certain days improve blood sugar and hormone levels? Low-carbohydrate diets encourage improvements in dyslipidemia, diabetes and metabolic syndrome, as well as control of blood pressure, postprandial glycemia and insulin secretion.

Boosting carb intake, and calorie intake in general, periodically may also protect against declining levels of other key hormones, including thyroid hormone, estrogen, progesterone and testosterone. These hormones that are needed to keep your metabolic rate up and for many other functions. Dieting/calorie restriction (especially when combined with intense exercise) has been shown to lower production of these hormones in some people more than others, meaning that some are more susceptible to diet-induced hormonal changes based on factors like genetics.

Can You Do Carb Cycling for Keto?

• The keto diet is a very low-carb diet, or what some people even call the “no-carb diet.” People following a keto diet plan begin burning fat for fuel instead of carbohydrates. This happens when someone enters the metabolic state called nutritional ketosis, in which the body produces ketone bodies to serve as an alternative energy source.
• Most keto diets reduce net carbs to about 30 to 50 grams per day or less. This can be very advantageous for reducing hunger, cutting out junk carb foods, slimming you down and even reducing symptoms of many inflammatory diseases (like cancer and diabetes). Some studies show that some athletes even experience improvements in energy and performance when following a keto diet.
• If you find it difficult to stick to a very low-carb diet every day, especially for months on end, you might want to consider a carb-cycling diet instead, also called a cyclical ketogenic diet. A cyclical ketogenic diet increases carbohydrate intake (and sometimes calories in general) usually about 1–2 times per week (such as on weekends) to help mitigate side effects.
• Is it possible to carb cycle and stay in ketosis? Following a cyclical plan will result in you moving in and out of ketosis, but this isn’t a bad thing. In fact, it has metabolic benefits and can be psychologically rewarding, too, since it increases food flexibility.
• When doing a cyclical keto diet, some experts advise checking your urinary ketone levels (using ketone strips) and aiming for testing positively for ketones about three days per week.

Carb Cycling Diet vs. Keto Diet vs. Low-Carb Diet

• A carbohydrate-restrictive diet generally constitutes getting less than 30 percent of daily calories from carbohydrate food-sources (approximating <130 g/day).
• Is low carb or carb cycling better? This really comes down to preference, since both can be beneficial.
• Keeping carbs in your diet on intermittent days can help offset low carb side effects, although it’s possible that this will slow down weight loss a bit too. If you’re looking for fast results in terms of weight loss, reduced inflammation and more, then the keto diet may be your best bet. However, if you’re interested in a low-carb diet plan that is maintainable for many years, a cyclical diet is an excellent option.
• High-protein, low-carb diets (such as the Atkins diet) became increasingly popular in the 1990s as they gained lots of attention for causing rapid weight loss. While they are usually effective as promoting fat loss, the biggest disadvantage to low-carb diets is that for some they can be hard to sustain, meaning lost weight may come back as soon as someone resorts back to their old ways of eating. Some low-carb diets can also cause digestive problems, especially if the diet doesn’t focus enough on consumption of a generally healthy diet that includes enough high-fiber foods.
• One possible advantage of a carb cycling diet over low-carb diets or ketogenic diets is that “going very low carb” might increase fatigue and irritability in some people — a side effect that has been nicknamed “the keto flu.” However, this is usually the case when cutting back carbs dramatically to just about 5 percent to 10 percent of total calories.

How to Carb Cycle

Now that you know why to try a carb cycle diet, how do you carb cycle?

The difference in your carb intake throughout the week means you alternate lower-carb days with higher-carb days. Remember that eating more carbs and calories gives you a metabolic boost, while doing the opposite slows your metabolic rate down. However, cutting carbs and calories some days is what allows for weight loss.

Many people also like to incorporate specific meal timing into their carb cycling diet plans. Some choose to eat more frequently (four to six times per day) because it helps them stick with their plans and might offer some metabolic advantages. Others like to incorporate aspects of intermittent fasting for quicker results, such as only eating twice daily (skipping breakfast entirely).

Carb Cycling Schedule

Although there’s room for customization, here’s an example of a typical carb cycling diet meal plan:

• Monday: higher-carb day
• Tuesday: lower-carb day
• Wednesday: higher-carb day
• Thursday: lower-carb day
• Friday: lower-carb day
• Saturday: higher-carb day/optional reward day where you enjoy a favorite meal “off plan”
• Sunday: lower-carb day

*Consider having higher carb intake days on training/exercise days and lower carb intake days on rest days.

Another way of doing carb-cycling is having a “re-feed” day each week, or a planned increase in calorie intake that lasts about 8–12 hours. Re-feed days usually involve a substantial increase in carbohydrates. Typically they are done no more than once weekly, or sometimes only 1–2 times per month.

Carb Cycling Tips

• At first, don’t take on more changes than you can handle. Get accustomed to cycling, then consider experimenting with fasting once you’re more comfortable with the dietary changes you’re making.
• To sustain muscle mass and further improve your body’s ability to use carbs and calories, incorporate strength training into your exercise routine. Ideally do a combination of aerobic and resistance training every week, since both have major health advantages.
• To keep your metabolism thriving and boost digestive health, consider also taking some beneficial supplements. Recommendations include omega-3 fatty acids to lower inflammation, probiotics to help improve gut health, magnesium to help you recover from workouts, adaptogen herbs to help your body handle stress, and a high-quality multivitamin to make sure you meet your needs.
• Get enough sleep and manage daily stress. Both a lack of sleep and high levels of emotional stress can contribute to overeating, hormonal imbalances, weight gain and even poor immune function.

Carb Cycling Meal Plan

• How many carbs and calories should you aim for on high carb days?  This depends on your specific body type, gender, age, level of activity and goals. Women usually stick within the 1,500—2,300 calorie range throughout the week, while men typically stay within a range of about 1,500—3,000 calories.  Assuming you are somewhat active, try not to eat any less than about 1,500 calories daily. This can trigger a drastic metabolic slowdown and leave you feeling overly hungry and sluggish.
• Your carb cycling results will depend on how often you “cheat” and your typical calorie intake. You might find carb cycling to be easiest to sustain if you add or decrease only about 400—600 calories between high-carb and low-carb days.
• Higher-carb days might include 200—300 grams of carbohydrates, while lower-carb days might include 75—150 grams (sometimes even as little as 50). Once again, men who are bigger and more active tend to require more of both calories and carbs than smaller women do.
• Studies focused on the effects of nutrition for body composition changes show that on both days, your protein intake in grams should stay roughly the same, but fat intake will likely increase or decrease. On higher-carb days, fat might decrease to only about 15 percent to 25 percent of calories.
• How do you calculate macros for carb cycling? One gram of protein and one gram of carbohydrates both contain about 4 calories, and a gram of fat contains about 9. To figure out how many carbs you need divide the total number of calories you’re aiming to eat by 4 to get the number of grams of carbs you should eat every day.
• Always eat breakfast, including some protein and fiber to help keep you full.
• Eat lots of high-volume, nutrient-dense foods no matter what type of carb day it is. Load up on filling, healthy foods like leafy greens, other non-starchy veggies, clean protein, and healthy fats like avocado, olive oil and coconut oil.
• Avoid drinking calories, especially if weight loss is your goal. Drink mostly plain water, herbal tea, unsweetened coffee, etc.

High-Carb Foods vs. Low-Carb/No-Carb, High-Protein Foods

• The healthiest higher-carb foods to include in your meals are those that are complex carbs and unprocessed, such as: sweet potatoes; ancient grains (ideally sprouted) like oats, quinoa, buckwheat, amaranth and brown rice; whole fruits; beans and legumes; and natural sweeteners in moderation like raw honey.
• Because they’re loaded with junk, very high in calories and essentially bankrupt in terms of nutrients, it’s best to avoid processed high-carb foods, including those made with white flour or wheat flour products, added table sugar, conventional dairy, bread and other processed grains like pasta, sweetened snacks like cookies and cakes, most boxed cereals, sweetened drinks, ice cream, and pizza.
• Other healthy sources of carbs, which are lower in carbs than those described above but still provide some carbs, include vegetables like mushrooms, tomatoes, carrots, broccoli, cabbage, Brussels sprouts, spinach, kale, sea veggies, peppers, etc.
• Healthy food choices that are high in protein but low-carb or no-carb include grass-fed meat, pasture-raised poultry, cage-free eggs, protein powder made from bone broth, wild-caught fish, organ meats and raw dairy products, such as raw goat cheese.
• Healthy fats, which are also low-carb or no-carb, include olive oil, coconut oil, grass-fed butter, palm oil, nuts and seeds.

Risk and Side Effects

If a carb cycling meal plan is very different than what you’re accustomed to, expect that your body (cravings, energy, fluid levels, etc.) will take some time to adjust. You might experience some of the following effects when you begin carb cycling — but not to worry since most consider these to be “normal” and likely to go away within one to two weeks:

• Feeling more tired than usual
• Craving carbs at times
• Constipation or bloating due to water retention (especially after higher carb days)
• Feeling weaker during workouts
• Having trouble sleeping
• Being moody or irritable

If these side effects last more than one or two weeks, carb cycling might not be a good fit for you. Everyone is different when it comes to the reaction to different eating plans. Factors like someone’s age, gender, level of activity, bodyweight and genetic disposition all affect how that person feels when following a low-carb diet. Always listen to your body and use your best judgment instead of just following someone else’s advice.

Related: What Is the Slow Carb Diet? Potential Benefits for Weight Loss & More

Final Thoughts

• What is carb cycling? A carb cycling diet involves alternating lower-carb days with higher-carb days. Many carb cycling meal plans also boost calorie intake on higher-carb days, and then reduce calories on lower-carb days (in other words, intermittent fasting may be involved).
• Carb cycling benefits include building or retaining lean muscle mass, improving workout performance, encouraging weight or fat loss, giving you more energy, and preventing weight loss plateaus due to a slowed metabolism.
• Is low carb or carb cycling better? This depends on your preference and lifestyle. Carb cycling can be beneficial for muscle gain, physical performance, mitigating low carb side effects, and giving you more flexibility with food choices, which all make healthy eating feel more sustainable long-term.
• To get the most from carb cycling, focus on eating a healthy diet first and foremost, eliminate empty calories and packaged foods, and reduce your carbohydrate intake on about three to four days of the week, sticking to about 75—150 grams of carbs or less.

The post What Is a Carb Cycling Diet? How It Can Boost Weight Loss Efforts appeared first on Dr. Axe.

If you dislike the taste of seaweed but want to add a nutritional sea vegetable into your diet, then you’re in luck. Dulse, a seaweed that’s gaining popularity in culinary circles, tastes like — believe it or not — bacon.

Dulse has been harvested and consumed for over a thousand years, with early records of use in Scotland, among Christian monks. This rose-colored seaweed is known for its impressive nutrition content and unique flavor.

It can easily be added to everyday recipes and has even been used to make ice cream.

So next time you see a package of dulse at your local grocery store, give it a try!

What Is Dulse?

Dulse, or Palmaria palmata, is a type of edible seaweed with an impressive nutrition profile. It’s also called dillisk, dilsk, red dulse, sea lettuce flakes and creathnach. It’s rich in macro- and micronutrients, including protein, fiber and antioxidants.

It grows wild on the northern coasts of the Atlantic and Pacific Oceans and is harvested at the beginning of summer and fall seasons.

Dulse looks like a leafy, red lettuce when it’s fresh, although it’s hard to find the seaweed fresh because it’s usually dried immediately after harvest. When the seaweed is raw, it has a leathery texture, and the fonds, which grow from the root, vary in shape.

You can find dried, packaged dulse products in some grocery stores. It’s available in whole-leaf and flaked forms and can be purchased as a powder or in seasoning mix.

Along with its notable antioxidant and nutrient content, dulse is well-loved for its taste, which has been likened to that of bacon.

Nutrition

Dulse nutrition features both macronutrients and micronutrients, including dietary fiber, protein, iodine, B vitamins and potassium. There is no recommended serving size, but adding one to two tablespoons to recipes as a garnish or flavor enhancer is sure to provide a range of nutrients to your diet.

One five-gram serving of dulse flakes contains approximately:

• 13 calories
• 2 grams carbohydrates
• 1 gram protein
• 1 gram fiber
• 836 micrograms iodine (557 percent DV)
• 0.4 milligrams vitamin B6 (22 percent DV)
• 391 milligrams potassium (11 percent DV)
• 1.4 milligrams iron (8 percent DV)

Benefits

Dulse benefits health in the following ways:

1. Provides Iodine

Iodine is a vital nutrient that’s responsible for regulating thyroid function, supporting healthy metabolism and preventing certain chronic diseases. Because many adults do not consume enough iodine-rich foods, iodine deficiency is not uncommon.

Even a small serving of dulse contains over 100 percent of the daily recommended dose for iodine. Research shows that this benefits people with hypothyroidism because the nutrient is needed to make thyroxine, a key hormone for many important biochemical reactions in the body.

Iodine is also needed for healthy growth and development, brain function, and detoxification.

Keep in mind, consuming too much iodine is also problematic and can lead to thyroid disorders. People who have Hashimoto’s and thyroiditis should be careful with iodine consumption and eat foods very high in the nutrient sparingly.

2. Rich in Potassium

Potassium is an essential nutrient that plays a role in electrolyte balance and maintaining healthy fluids. It’s required for the function of several organs, including the brain and heart.

Studies show that healthy potassium levels reduce the risk of heart disease, protect bone health and support development.

Dulse seaweed is a good source of potassium and can easily be added to your diet as a garnish to help you maintain healthy levels of this important nutrient.

3. Fights Inflammation

Eating this red seaweed is an excellent way to keep inflammation at bay. An animal study published in Food Research International found that anti-inflammatory components, including phycobiliproteins and chlorophyll, can be extracted from dulse and used to reduce acute inflammation and swelling.

4. Supports Metabolic Health

Like wakame seaweed, which is known to help fight diabetes, dulse may help support metabolic health when added to your diet. Research suggests that the bioactive compounds in dulse are linked to metabolic health improvements.

Algal polysaccharides help improve satiety and modulate gut microbiota, and protein peptides and phenolic fractions have anti-inflammatory, antioxidant and antidiabetic effects.

5. Works as an Antioxidant

Consuming foods with antioxidant compounds helps reduce oxidative stress in the body that can lead to several health issues. A 2020 study indicates that red alga dulse has a high antioxidant capacity and scavenging activity.

The amino acids extracted from the seaweed showed protective effects against UV-induced damage and potential anti-cancer properties.

6. Provides Plant-Based Protein

Dulse is one of the most protein-rich seaweeds out there, second to nori. Adding the red seaweed to your diet can help increase your protein intake, which is beneficial to cardiovascular health, maintaining a healthy weight and lowering inflammation.

Plant-based protein sources like dulse also provide dietary fiber, which helps regulate digestion and increases satiety.

How to Use

You can find dried dulse flakes in your local health food or grocery store. Dulse lasts quite a while, about two years, but you should store it in a cool, dark place.

Before using it in recipes, be sure that the flakes are free of shells and small particles that may be left over from harvest.

There is no dosage recommendation for dulse, but it’s considered safe to eat in normal food amounts. Adding it to recipes throughout the week will provide a range of nutrients, but don’t go overboard, as it’s very high in potassium and iodine.

You can eat raw dulse or cook it to add to recipes, like sandwiches, omelets and salads. It can be treated as a flavor enhancer or prepared alone as a snack, which is common in the Northeastern United States, Canada, Iceland and Ireland.

You can bake the flakes to make dulse chips or add flakes to salsa, soups, breads, pizza dough and meat dishes.

The seaweed flakes can be used as a garnish in many recipes by simple chopping them into pieces and sautéing with butter or olive oil until they are crisp. You can add the pieces into pasta dishes, salads, popcorn, tofu dishes, quiches, omelets and more. The crisp have a similar taste to bacon.

To reconstitute the dried flakes, simply add them to a bowl of warm water, and let them soak for five 10 minutes. You can then add them to vegetable dishes, stir-fries and seaweed salad.

To make dulse tea, let the leaves sit in simmering water for two to three minutes, and then strain them. Use stevia to add sweetness.

Risks and Side Effects

Dulse is considered safe when consumed in amounts found naturally in food.

People with kidney problems should not overeat dulse because it contains high levels of potassium that may be dangerous. It shouldn’t be consumed in large amounts by people with thyroid issues either, because of its iodine content.

If you’re consuming dulse to improve thyroid issues, do it under the care of your doctor or health care professional.

Women who are pregnant or breastfeeding can eat dulse in normal amounts but should not use the seaweed therapeutically unless doing so under the guidance of a health care professional.

Conclusion

• Dulse leaf, flakes and powder are made from the red seaweed that grows wild on the northern coasts of the Atlantic and Pacific Oceans. It’s typically harvested and dried for preservation.
• Dulse is rich in nutrients, especially iodine. It also contains protein, fiber, potassium, vitamin B6 and iron.
• Cooking with this nutritious seaweed is easy. It tastes a bit like bacon and can be added to many everyday recipes, including soups, breads, pizzas, salads and vegetable dishes.

The post Dulse: The Beneficial Seaweed that Tastes like Bacon! appeared first on Dr. Axe.

Although the importance of dietary and lifestyle habits during pregnancy is well known, did you know that the risk of inadequate intakes of vital nutrients is high even in the most industrialized countries? It’s true, which is why following a proper pregnancy diet is so vital.

A 2013 study published in the Journal of Family and Reproductive Health evaluated the eating habits of 485 pregnant women and found that only 1.9 percent of them met fruit and vegetable guidelines for pregnancy. It seems like pregnant women know that diet is important for the proper development of their babies, but they aren’t sure what exactly should be eaten on a pregnancy diet. There are also misconceptions about how many extra calories should be consumed in a day, what foods shouldn’t be eaten during pregnancy and what lifestyle habits will promote the mother’s and baby’s well-being.

Researchers agree that the first 1,000 days of life, from conception up to 2 years of life, are absolutely crucial for the prevention of adulthood diseases. That’s why following a pregnancy diet that includes a balance of high-quality protein foods, healthy fats and complex carbohydrates can ensure that you’re doing everything you can for your growing baby. Plus, pregnant women require increased amounts of certain nutrients in order to avoid developmental abnormalities and pregnancy complications.

You’ll find that following this recommended pregnancy diet makes you feel more energized, less uncomfortable and confident that you’re nurturing your baby before you even welcome him into this world.

Why Eat Differently When Pregnant?

Research continues to show that what you eat while pregnant affects the health of your baby. Your baby depends on the foods you eat to receive his calories, protein, vitamins, minerals and fluids.

Why eat differently when pregnant? Because your diet affects many aspects of your baby’s health, including the following:

• Organ development: It’s amazing to think that what you eat allows for the growth of your baby’s heart, brain, lungs, liver, kidneys, stomach, intestines and nervous system. All of these organs and more depend on nutrients like vitamin D and calcium to develop properly.
• Brain development: Throughout your pregnancy, especially in the last trimester, your baby’s brain will continue to develop. This requires adequate intake of protein, omega-3 fatty acids and other vital nutrients.
• Birth weight: Calorie and nutrient restriction can lead to low birth weight, affecting your baby’s health after delivery. On the other hand, eating too many empty calories can cause your baby to become too big, causing issues with delivery and a higher chance of Cesarean section. Research shows that excessive weight gain in mothers during pregnancy (which is defined as gaining more than 35 pounds) results in higher infant birth weights.
• Mental health: Research shows that maternal diet and postnatal nutrition can impact the child’s mental health. In a study published in the Journal of the American Academy of Child and Adolescent Psychiatry, higher intakes of unhealthy foods during pregnancy predicted emotional and behavioral problems among children.
• Eating habits: According to research published in the Journal of Law, Medicine and Ethics, food choices during pregnancy may set the stage for an infant’s acceptance of solid foods after birth. A baby’s first experiences with flavor occur before birth, when he tastes and smells flavors in the amniotic fluid. Studies show that babies favor the foods that they were exposed to before in the womb when they begin eating foods.
• Long-term health: Research published in the Journal of Perinatal Education indicates that inadequate levels of maternal nutrients during a mother’s first trimester of pregnancy, when the embryo and placenta undergo a process of rapid cell differentiation and division, may predispose the infant to chronic illnesses in adulthood, such as diabetes, hypertension, stroke and coronary heart disease.

Plus, the way you eat during pregnancy affects your health and well-being as well. A poor diet during pregnancy can lead to health concerns, such as digestive issues, fatigue, heartburn, swelling and leg cramps.

Many studies show that nutrient deficiencies during pregnancy can lead to some major health issues like anemia, an iron deficiency that causes low levels of red blood cells, and preeclampsia, high blood pressure that can lead to pregnancy complications.

A healthy pregnancy diet will also help you prevent gestational diabetes and preterm labor. Plus, it will allow you to recover more easily after giving birth.

In fact, research shows that certain micronutrient deficiencies can contribute to the development of postpartum depression, especially low levels of vitamin D, zinc and selenium.

What to Eat While Pregnant? The Pregnancy Diet

Pregnancy Diet Plan

When you’re eating for two, you aren’t necessarily eating differently if you already follow a healthy and well-balanced diet. Your food portions will change a bit, and bringing in certain foods that are especially high in the nutrients you need will be beneficial to you and your growing baby, but overall the same guidelines apply.

Here are some basic, yet important pregnancy diet guidelines:

• Eat a balanced diet: Eat a balance of high-quality protein, healthy fats and complex carbohydrates. Protein consumption is especially important during pregnancy because it’s needed to maintain the mother’s tissues and fetal growth, especially during the second and third trimesters. Healthy fats, especially DHA, are needed for fetal development and infant growth. During pregnancy, I don’t recommend that you follow any exclusion diets unless you have to because of a food allergy. Research shows that excluding whole categories of foods from your diet increases your risk of micronutrient deficiencies.
• Don’t overdo your calorie intake: Pregnancy only requires a slight increase in calorie intake, and consuming too many calories during pregnancy can be just as damaging as a calorie or nutrient deficiency, increasing your chances of miscarriage, gestational diabetes and preeclampsia, and your baby’s risk of type 2 diabetes and obesity in adulthood. Most studies suggest consuming an additional 70 calories in your first trimester, 260 calories in your second trimester and about 300–400 additional calories in your third trimester. But if you aren’t very active, you’ll need even less calories throughout your pregnancy. These numbers are for women who are moderately active, doing exercise that’s equivalent to walking about 2–3 miles per day.
• Keep empty calories to a minimum: Of course, you are entitled to your occasional treat during pregnancy. After all, you certainly deserve to indulge a bit here and there, but keep foods containing empty calories to a minimum because not all calories are created equal. You want your calories, the energy that is fueling you and your baby, to be full of nutrients. So maybe choose to have that ice cream cone once a week, but don’t make it part of your everyday diet. Choose real foods, like fresh fruit, as a sweet treat instead.
• Eat every color: Skittles made a good point with the marketing phrase “taste the rainbow.” Instead of eating your colors with empty calories, eat plenty of colorful fruits and vegetables throughout the day. This will ensure that you are getting a range of important vitamins and minerals in your diet. Your plate should be colorful, so if you see a lot of whites and browns, you know that meal isn’t providing everything you need for a truly healthy pregnancy.
• Make it easy: I know it seems overwhelming to think about providing adequate nutrition for you and your baby, so making it as easy as possible is key. If you can’t muster the thought of eating a plate of greens (especially during the phase of morning sickness and food aversions), then prepare a sweet and creamy smoothie instead. Make a large pot of soup with organic chicken and vegetables, and make that lunch or dinner for the week. Whatever you can do to make staying healthy easier will help you to keep it going for the long haul.
• Keep drinking water: Water is needed for building your baby’s body cells and for his developing circulatory system. You also need to drink plenty of water while pregnant in order to deliver nutrients to your baby and excrete wastes. Drink 1–2 glasses of water with every meal and snack, and carry around a refillable water bottle with you during the day.

Best Foods and Superfoods

1. Fresh vegetables (especially leafy greens)

Vegetables are an important part of a pregnancy diet because they are nutrient-dense, high in fiber, and lower in carbohydrates and calories. Green leafy vegetables are especially beneficial because they’re packed with iron, calcium and vitamin K — three important nutrients for pregnant women. Add leafy greens like spinach, kale, arugula, romaine, bok choy, collards, mustard greens and turnip greens to your meals.

Broccoli is another beneficial vegetable because it contains fiber, vitamin C, manganese and magnesium. So are Brussels sprouts, asparagus, carrots, cauliflower, green beans, cabbage, squash and bell peppers.

2. Fresh fruit

Eating fresh fruit throughout your pregnancy will ensure that you’re getting nutrients like vitamin K, vitamin C, vitamin A, vitamin E and fiber. Eat an array of fruits like blueberries, strawberries, blackberries, raspberries, cherries, mango, papaya, peaches, grapefruit, apples, pears, tangerines and pineapple.

Fresh fruit can be added to yogurt or oats for breakfast, used to make a fruit and veggie smoothie, added to salads for lunch and dinner, or eaten as a snack between meals.

3. Organic Free-Range Eggs 

Eggs, specifically egg yolk, are really an excellent source of choline, which is very important for fetal development. Research shows that women eating diets that are lower in choline content are at a significantly greater risk of having a baby with a neural tube defect than women eating diets higher in choline content.

Organic eggs also contain healthy fats, vitamin E, beta-carotene and iodine. Eating iodine-rich foods during pregnancy is also very important because iodine plays a major role in the healthy growth and brain development of infants.

4. Wild-caught salmon

The ingestion of omega-3 fatty acids DHA and EPA are vitally important for the proper neurological and physical development of a fetus. Salmon nutrition includes these vital omega-3s and many other important nutrients for pregnancy, including vitamin D, iodine, choline, B vitamins, selenium and protein.

5. Organic meat 

Protein’s amino acids are essential for the development of your baby, so eating plenty of high-quality, organic protein is very important. Aim to eat at least three servings, or 75 grams, of protein per day.

Some of the best options are organic chicken breast, organic turkey and grass-fed beef. These foods have l-glutamine, and there are several l-glutamine pregnancy benefits.

6. Nuts and seeds

Nuts, like almonds, contain protein, fiber, calcium, magnesium and iron. Walnuts contain omega-3 fatty acids, folate and copper, and Brazil nuts contain selenium, phosphorus and vitamin E. Eating an array of nuts during pregnancy can boost your overall nutrient intake.

Seeds are also great sources of protein and fiber, which will support your colon and digestive tract during pregnancy. Flaxseeds and chia seeds are excellent sources of omega-3 fatty acids that aren’t present in fish. These omega-3 foods will benefit your skin, hair and nails during pregnancy.

7. Greek yogurt or kefir

Greek yogurt contains probiotics, protein, vitamin D, omega-3 fatty acids, calcium and vitamin K2. Plus, it’s a great source of iodine, which is important during pregnancy in order to avoid birth defects and neurological disorders.

Kefir is another form of cultured dairy that contains good bacteria that are essential for your digestion and overall health.

8. Beans

Lima beans are rich in iodine; garbanzo, kidney and pinto beans are high in folate; and fava beans contain iron, zinc, copper and vitamin K. Some other nutritious beans include cannellini beans, adzuki beans, black beans and anasazi beans. Eating an array of beans during pregnancy can be beneficial because they are filling and nutrient-dense.

9. Lentils

Lentils are an excellent source of folate, which plays a crucial role in fetal development. Studies show that consuming high-folate foods during pregnancy reduces the risk of the fetus developing cardiovascular and urinary tract defects, neural tube defects, and cleft lips.

10. Grains

Whole grains like gluten-free oats, quinoa, brown rice and barley provide complex carbohydrates that are needed during pregnancy. Grains also contain B vitamins that are vital for your baby’s development and minerals like zinc, selenium and chromium.

Best Supplements

Most prenatal vitamins contain the full spectrum of vitamins and minerals that are specifically needed for pregnancy. When you are choosing a prenatal vitamin, make sure that it contains the following nutrients:

• Iron: Iron supplementation is often recommended during pregnancy to improve birth outcomes. Iron plays an essential role in the transfer of oxygen to tissues, and pregnant women are at higher risk of iron deficiency due to the increase of iron demand. The Centers for Disease Control and Prevention recommends 27 milligrams of iron per day for all pregnant women. Talk to your doctor about supplementing with iron in addition to taking your prenatal vitamin after 20 weeks of pregnancy, when your body requires even more of the mineral.
• Folate (Folic Acid): Folate is needed during pregnancy is needed for the prevention of neural tube defects and serious abnormalities of the brain and spinal cord. Folic acid is the synthetic form of folate, which can be found naturally in high-folate foods. Prenatal vitamins typically contain 0.8 to 1 milligrams of folic acid, and ideally folate supplementation should begin three months before pregnancy.
• Calcium: Calcium is essential for fetal development and building your baby’s bones. Getting enough calcium during pregnancy reduces your risk of preterm labor, low birth weight, bone loss and high blood pressure. Calcium deficiency is dangerous for both the mother and child because it helps your circulatory, nervous and muscular systems to function properly. Look for a prenatal vitamin that contains about 1,000 milligrams of calcium per day.
• Vitamin D: Vitamin D deficiency is very common in pregnant women, and it’s associated with an increased risk of gestational diabetes and preeclampsia. The risks of low vitamin D levels for the infant include low birth weight, impaired skeletal development, respiratory infections and allergic diseases in the early years of life. Because the synthesis of vitamin D requires exposure to ultraviolet radiation, which is not always available to pregnant women, vitamin D is typically included in a prenatal multivitamin. Studies on vitamin D supplementation during pregnancy indicate that the suggested safe dose is between 2,000–4,000 IUs per day.
• Choline: Choline is present in prenatal vitamin supplements but not in adequate amounts. That’s why pregnant women need choline-rich foods like eggs, chickpeas, wild salmon, grass-fed beef and turkey breast. Choline is an essential nutrient for fetal development, and because a mother delivers large amounts of choline across the placenta to the fetus, she needs to make sure she’s getting enough choline with a combination of diet and supplementation. Research suggests that poor choline intake among pregnant women can adversely affect maternal and fetal responses to stress, increase the risk of having a baby with neural tube defects and a cleft lip, and negatively effect fetal brain development.

Some other supplements that should be taken if they aren’t added to your prenatal vitamins include:

• DHA (docosahexaenoic acid): DHA is a type of omega-3 fatty acid that is essential for the proper brain growth and eye development of your baby. DHA also lowers inflammation, which is the leading cause of complications during pregnancy. Look for a prenatal vitamin that has DHA added, and if yours doesn’t, take a separate DHA supplement to ensure that you’re getting enough of these important omega-3s.
• Probiotics: Research shows that your gut microbiome is a key factor for maintaining during pregnancy, and a lack of good bacteria in your gut can lead to pregnancy complications. Studies indicate that taking a probiotic supplement during pregnancy can help prevent preeclampsia, gestational diabetes, vaginal infections, infant and maternal weight gain, and allergic diseases.

What NOT to Eat When Pregnant

Right next to the list of foods you should eat on a pregnancy diet, there’s a smaller list of foods and drinks that you should avoid when expecting. Here’s a rundown of what to skip during your nine months of pregnancy:

• Deli meat — could contain listeria, which can cause miscarriage, infection or blood poisoning.
• Raw or smoked seafood and rare meat — could be contaminated with bacteria, salmonella or toxoplasmosis.
• High-mercury fish  — consuming too much mercury during pregnancy can lead to developmental and brain issues, so avoid fish such as swordfish, king mackerel, shark and tilefish.
• Raw eggs  — may contain salmonella that puts your baby at risk of developmental issues.
• Caffeine  — there’s mixed research about the risk of consuming caffeine during pregnancy, but studies indicate that caffeine should be avoided during the first trimester to reduce the risk of spontaneous miscarriage, and after that 1 to 2 cups of coffee a day is deemed safe. Keep in mind that caffeine is a diuretic that can lead to fluid loss.
• Alcohol  —  research reveals that alcohol consumption during pregnancy can lead to abnormal pregnancy outcomes like physical and neurodevelopmental problems in the child.

It’s also extremely important to avoid smoking and using prescribed or street drugs during pregnancy. If you are taking medications, talk to your doctor or midwife about how they will interact with or affect your pregnancy.

Finally, avoid all fake and highly processed and refined foods during pregnancy. This includes bagged and boxed foods that line the grocery store shelves and freezer aisles.

These foods contain a ton of additives, preservatives, unhealthy oils, dyes and toxins that can negatively affect your pregnancy. Instead, choose foods that are fresh and whole to ensure that you’re getting just the nutrients that you need and none of that extra “stuff.”

Other Factors to Consider for a Healthy Pregnancy

During your pregnancy, it’s so important that you keep your stress levels to a minimum, work on your spiritual growth and well-being, nurture your body and soul, and get plenty of rest. Listen to your body, and if you are feeling run down and fatigued, make rest a priority.

To keep yourself feeling at peace during a time that can feel very stressful and cause anxiety, take long walks outdoors, read uplifting books about motherhood, find support from your spouse and loved ones, and daydream about the life you are creating within your body.

It’s also so important that you stay physically active during pregnancy in order to reduce your risk of conditions like preeclampsia, gestational diabetes and perinatal depression; improve your mood; reduce your discomfort; boost your energy levels; and improve your labor. Some of the best pregnancy workouts include walking, swimming, prenatal yoga, cycling and strength training.

Final Thoughts

• Research continues to show that what you eat while pregnant affects the health of your baby. Your baby depends on the foods you eat to receive his calories, protein, vitamins, minerals and fluids.
• Your pregnancy diet affects your baby’s organ development, brain development, birth weight, mental health, eating habits and long-term health. Plus, a well-balanced and healthy diet during pregnancy can improve the mother’s health too, making her far less susceptible to conditions like preeclampsia, gestational diabetes and depression during and after pregnancy.
• Eating foods that are high in iron, calcium, iodine, folate, choline, vitamin C, vitamin K, copper and selenium is extremely important during pregnancy. Plus, consuming plenty of high-protein foods, omega-3 foods, fiber, healthy fats and complex carbohydrates will benefit the health of the mother to be and growing baby.
• In addition to taking a high-quality prenatal vitamin, supplementing with DHA omega-3s and probiotics is known to have positive affects on expectant mothers and babies.

Read Next: 7 Benefits of Natural Childbirth

The post Pregnancy Diet: The Best Foods & Supplements for a Healthy Pregnancy appeared first on Dr. Axe.

As the season of rebirth and growth begins, it becomes much easier to eat seasonally with fresh spring fruits and vegetables — and what’s better than the sweet, juicy flavor of fruits that are harvested at the peak of their seasons?

Not only are fresh spring fruits excellent additions to breakfast yogurts, cereals, smoothies, salads and salsas, but they are crazy nutritious — providing a range of vitamins, minerals and antioxidants to boost overall health.

Top 10 Spring Fruits

1. Strawberries

Strawberries are juicy, sweet fruits that are low in calories and high in nutrients, including vitamin C, manganese, fiber and antioxidants, such as anthocyanins. Eating strawberries boosts your body’s defense against oxidative stress that causes chronic disease. Strawberry nutrition also allows it to benefit brain health due to its flavonoid content and promote detoxification.

Strawberry season begins at the very end of spring, in June, and lasts into August. Choose strawberries that have a bright red color and don’t show signs of bruising or mushiness.

These spring fruits are very versatile and can be added to smoothies, oatmeal, yogurt parfaits, baked goods and salads. Try this Strawberry Banana Smoothie recipe and this Strawberry Spinach Salad with poppy seed dressing.

2. Pineapples

Spring is the peak season for pineapples and when they’re at their tastiest. These tropical spring fruits are high in vitamin C, manganese and bromelain, an enzyme that aids in digestion and reduces inflammation.

Pineapples also contain antioxidants that help protect against cellular damage and disease, and they support a healthy immune system.

When buying a pineapple, know that the heavier it is, the better. Also, look for dark green leaves on top, which is a sign of ripeness.

Pineapple can be eaten raw as a sweet snack, added to smoothies, grilled, and added to salsas or dressings. Try this refreshing Pineapple Smoothie with Cilantro or this Pina Colada Smoothie.

3. Apricots

Apricots are tart, juicy fruits that are rich in vitamin A, C, potassium and fiber. They are also high in antioxidants, providing carotenoids like beta-carotene and beta-cryptoxanthin.

Eating apricots helps regulate blood pressure and reduce the risk of heart disease because of their nutrition content.

Apricots can be used to make jams, baked goods, salsas, salads and meat dishes. They can be eaten raw, cooked and dried. Try this Cashew Chicken with Apricot Sauce.

4. Kiwis

Kiwis are small, oval-shaped spring fruits that are rich in nutrients, including vitamin C, with well over 100 percent of your daily recommended value, fiber and potassium. They also contain antioxidants that help protect against disease and promote healthy aging.

Kiwi can be eaten raw, used in baked goods, juiced and added to smoothies. The skin is edible, but many people choose to remove it. Try this Tropical Acai Bowl Recipe with kiwi, mango and hemp seeds or this Strawberry Kiwi Smoothie.

5. Honeydew

Honeydew is a sweet and juicy fruit that is a good source of vitamin C, vitamin B6, potassium and fiber. It is low in calories and high in water content, making it a great choice for weight loss and hydration.

Honeydew also contains antioxidants that can help reduce inflammation and protect against cellular damage.

The most common way to consume honeydew is by eating it fresh, either alone as a snack or with yogurt parfait, cottage cheese, smoothies or salads. You can also use honeydew to make sorbet, like this Honeydew Sorbet recipe.

6. Lemons

Lemons are a citrus fruit that are high in vitamin C and antioxidants. They have been shown to aid in digestion, boost immune function, promote heart health and improve skin health.

The citric acid in lemon may also help prevent kidney stones and improve the absorption of iron from plant-based foods.

Lemons are a versatile fruit, used in drinks, desserts, baked goods, meals, and even for home care as a natural freshener and disinfectant. To use lemons at home, try this Secret Detox Drink recipe that has detoxicating effects or this Lemon Garlic Green Beans recipe.

7. Grapefruit

Grapefruit is a citrus fruit that is high in vitamins C and A, antioxidants, and dietary fiber. It’s also low in calories and has a low glycemic index, making it a good choice for weight loss and blood sugar control.

Grapefruit has been shown to help reduce inflammation, lower the risk of kidney stones and prevent neurodegenerative diseases.

Grapefruit can be added to smoothies, fresh juices, yogurt parfaits, cottage cheese or salad for a burst of sweet, citrusy flavor. Try this Citrus Bliss Juice recipe or this Immune Boosting Smoothie.

8. Mangoes

Mangoes are tropical fruits with a sweet and distinctive flavor. They are rich in nutrients, including vitamin C, vitamin A and potassium. Mangoes also contain fiber, which helps regulate digestion and lower blood sugar levels.

In addition, some studies suggest that mangoes may have anti-inflammatory and brain-boosting properties, making them a nutritious and delicious spring fruit to add into your diet.

Mangoes can be eaten raw or dry. They can be added to smoothies, baked goods, fruit and leafy green salads, salsas, and more. Try this Mango Walnut Spinach Salad or this Tropical Acai Bowl recipe.

9. Cherries

Cherries are small, bright red spring fruits that are packed with nutrients, including fiber, vitamin C and potassium. They also contain antioxidants called anthocyanins, which give them their deep color, and have been linked to reducing inflammation and lowering the risk of chronic diseases, such as heart disease, diabetes and cancer.

The benefits of cherries also include its ability to help improve sleep quality, reduce muscle soreness after exercise, and aid in weight loss due to their low calorie and high fiber content.

Harvest season for cherries begins in mid-April and lasts into the summer months. The fresh fruit is eaten alone as a snack or added to foods like yogurt and desserts. Cherries can also be used in smoothies and salads, like this Quinoa Salad with Dark Cherries and Kale.

10. Oranges

Oranges are a type of citrus fruit that are high in vitamin C, fiber, and other nutrients like folate and thiamine. They are low in calories, and eating them may help boost the immune system, improve heart health and reduce the risk of certain cancers. Additionally, the flavonoids found in oranges have anti-inflammatory effects and help protect against oxidative stress.

Oranges can be juiced or added to baked goods, salads, meat dishes and drinks. Try this Orange Carrot Ginger Juice recipe or this Crispy Orange Beef recipe.

How to Add to Diet

Here are some ways you can add spring fruits to your diet:

1. Snack on fresh fruits: Snacking on fresh fruits is a great way to add spring fruits to your diet. Fruits like strawberries, mangoes and cherries are in season during spring and can be used to make fruit salad or fruit kebabs with skewers, which can be a healthy and easy dish when entertaining or feeding a family.
2. Make fruit smoothies or fresh juices: Blend fresh fruits with yogurt or nut milk to make delicious fruit smoothies. You can also add leafy greens like spinach or kale to your smoothie for an extra nutrient boost. Juicing fresh spring fruits is another great option.
3. Use fruits in your breakfast: Add sliced strawberries, kiwis or pineapple to your morning oatmeal, cereal, yogurt or cottage cheese. You can also use fresh fruits to make pancakes or waffles.
4. Add fruits to your salads: Toss some fruits like oranges, strawberries, grapefruit or kiwis into your salad for a burst of flavor and nutrition.
5. Bake with fruits: Bake cakes or muffins with fruits like strawberries, lemons and cherries. You can also use berries or citrus fruits to make fruit crumbles.
6. Make jams, salsa or dip: Spring fruits can be used to make jams, salsas, dips and marinades. Try apricots, pineapples, lemons and mangoes.

Risks and Side Effects

Although fruits are nutritious and associated with a long list of benefits, remember that they also contain a high amount of sugar and not much protein or healthy fats, so sticking to moderate intake as part of a healthy, balanced diet is essential.

Compared to whole fruits, fruit juices are much higher in calories and can therefore contribute to weight gain, so opt for whole, fresh fruits whenever possible.

Citrus fruits also contain a much higher amount of citric acid than non-citrus fruit, which can erode tooth enamel over time and increase the risk of developing cavities. Consume citrus fruits like lemons, oranges and grapefruits in moderation.

Certain types of fruit may also interact with medications, so be sure to talk to your health care professional before consuming new fruits to prevent interactions.

If you’re trying any of these spring fruits for the first time, keep in mind that it’s possible to experience food allergy symptoms. Kiwi allergies, for example, are somewhat common and responsible for 10 percent of all food allergy reactions in children.

Conclusion

• With the onset of the spring season, spring fruits are at their sweetest and most nutritious.
• Adding fruits such as strawberries, mangoes, apricots, pineapple and oranges to your diet will boost your nutrient intake and benefit your immune, cognitive and cardiovascular systems.
• It’s easy to add spring fruits to your diet — try putting them in breakfast cereals or oatmeal, smoothies, dips, baked goods and salads.

The post Top 10 Spring Fruits That Pack a Nutritional Punch appeared first on Dr. Axe.

Carbohydrates are a hot topic in the nutrition world — particularly when it comes to discerning between good carbs and bad carbs. In one arena, we hear how wonderful carbohydrates are for exercise performance and metabolism, and then the next day we hear about a recent study showcasing the potential damaging blood sugar effects of carbohydrate consumption.

This constant back and forth leaves the general public dazed and confused on whether carbs are good or bad for our health. The truth is, like with most foods, there are good carbs and unhealthy carbs.

How is one to tell the difference? It can be a bit confusing.

With the rise in certain diets, such as the low-carbohydrate diet, no-carb diet or high-fat keto diet, this adds to the bombardment and confusion surrounding carbohydrates. It’s no wonder so many of us aren’t quite sure which direction to go.

Should we avoid carbohydrates or eat them? Should we be counting them?

This article will explore the science of carbohydrates and what they do for the body — as well as dispel some of the common myths surrounding this infamous macronutrient and how to discern good carbs from bad ones.

What Are Carbohydrates?

What exactly is a carbohydrate? A carbohydrate is a molecule that consists of carbon hydrogen and oxygen atoms that is usually of a hydrogen-oxygen atom ratio of 2:1.

Carbs are one of the three macronutrients, along with protein and fat, that we need in varying amounts to meet and sustain our metabolisms and energy levels. When we consume carbohydrates, our digestive tracts convert them into glucose. This glucose is then burned to produce heat and adenosine triphosphate (ATP).

ATP is a molecule that stores and releases energy as needed by the cells in our body.

Carbohydrates comprise three categories:

• Sugars: The first are sugars, which are sweet, small-chain carbohydrates. Some prime examples of sugars are glucose, sucrose, galactose and fructose.
• Long-chain glucose: The second type of carbohydrate are composed of long-chain glucose molecules, which get broken down into glucose in the digestive tract.
• Fiber: The last type of carbohydrate is fiber, which we do not have the capacity to break down. However, our gut bacteria has the capacity to extract some of that fiber as fuel and convert it into short chain fatty acids. High-fiber foods are also great sources of prebiotics, which serve many functions in the body — like providing fuel for our gut bacteria. Research published in Frontiers in Behavioral Neuroscience suggests that dietary prebiotics can improve non-REM and REM sleep after a stressful event — one benefit of good carbs that provide fiber.

How exactly does glucose get converted into energy? Glucose gets converted into energy with or without oxygen.

It gets transformed into energy with oxygen in the cell organelle called mitochondria. The byproduct of this process involves ATP, heat and carbon dioxide.

Our bodies use the glucose as a fuel source for the cells in the body, tissues and organs. Any excess sugar gets stored in the liver and muscle tissues as glycogen, where it can be accessed at a later time. When the glucose gets transferred into energy without the presence of oxygen, the end result is lactic acid, which causes muscle soreness.

Good Carbs vs. Bad Carbs

How do we tell the difference between good carbs and bad carbs? It’s important that we understand the type of carbs we eat because the type dictates how the carbs respond in the body.

Whole, unprocessed carbs are considered healthy carbs. Some examples include sweet potatoes, bananas, potatoes, brown rice, yucca, legumes and dates. All these foods have their nutrients intact and have been minimally altered to impact the nutritional value of the food.

Refined carbs are carbohydrates without the fiber content present. They have been altered in such a way that the processing methods strips the food of the many key vitamins, minerals and fatty acids.

Examples of refined carbs include fruit drinks, white flour, white rice, white pasta and pastries. Healthy carbs impact insulin levels in the body much differently than refined, processed carbs do.

A 2013 study published in the American Journal of Epidemiology looked at the effects of refined carbs on coronary heart disease. These researchers found that intake of bad carbs led to an increased risk of cardiovascular disease and obesity.

Processed carbs lead to a constant blood sugar fluctuation throughout the day, thus impacting overall human performance and longevity.

Researchers from the American Heart Association examined the harmful effects of high glycemic index and high glycemic load foods like processed carbs. The intake of bad carbs correlated with impaired glucose intolerance, greater insulin concentrations circulating throughout the bloodstream, and an overall increased risk for type 2 diabetes.

Best Good Carbs

• Sweet potatoes
• Bananas
• Potatoes
• Brown rice
• Yucca
• Legumes
• Dates
• Buckwheat
• Quinoa

Not all carbohydrates are considered “bad.” Healthy carbohydrates, which are high in sugar and starch, do exhibit vastly different effects on the body than refined carbs do.

For example, purple sweet potatoes are high in various complex sugar molecules, unrefined starches, vitamins, trace minerals and phytochemicals, like anthocyanins.

A study from Kansas State University examined the effects of purple sweet potato intake on one’s health. Researchers found that purple sweet potatoes contain derivatives from anthocyanins called cyandinin and peonidin. These specific compounds show vast improvements in slowing cancerous cell growth proliferation and boosting overall metabolic function and cardiovascular health.

Some other highly regarded carbs include bananas, dates and buckwheat. These particular foods are high in carbohydrates and fiber, as well as chock-full of vitamins, trace minerals, antioxidants and essential fatty acids.

Buckwheat contains roughly 71.5 grams of carbohydrates, 16 grams of fiber and 23 grams of protein in a 100-gram serving. That is quite the impressive nutritional profile.

More interesting is that buckwheat ranks medium low on the glycemic index. The glycemic index pertains to how our blood sugar rises after two hours of food consumption. The higher the number on the glycemic chart, the greater the rise in your blood sugar levels.

Foods that break down more quickly elicit a larger increase in blood glucose levels in the bloodstream than carbs that break down at a slower rate.

Buckwheat is also rich in resistant starch. Resistant starch is a specific type of starch that resists digestion, thus making it fall under the category of fiber.

It passes into the colon, where it is broken down by our gut bacteria. These nourishing bacteria create these short-chain fatty acids, such as butyrate, which boost colon health by providing fuel for the cells lining the colon.

Another well-known compound that buckwheat exhibits is called rutin, which is one of the main antioxidants present in buckwheat. Research published in Food Research International found that rutin displays protective lipid peroxidation benefits. Lipid peroxidation means the degradation of lipids, or the oxidation of lipids resulting in cellular damage.

Dates are also some of the best good carbs on the planet, especially Medjool dates. They are quite high in glucose, fructose and sucrose and rich in minerals like manganese, potassium, phosphorus, copper, magnesium and selenium. All of these minerals play a role in many functions in the body, like supporting cardiovascular health, intestinal health and nervous system health.

Dates are rich in amino acids, soluble fiber and insoluble fiber. These proteins and fibers stimulate the digestive tract to influence a healthy and robust microbiome.

A really fascinating study out of the University of Scranton explored the polyphenol content of dates. The researchers found that dates had the highest antioxidant capacity of any dried fruit.

Many researchers suggest that antioxidants play a major role in lowering the mortality rates of cancer and other chronic disease.

How Many Good Carbs Should I Eat?

One of the biggest questions surrounding carbohydrates is: How many grams of carbs per day do you need?

To start, I want to emphasize that everyone’s carbs needs varies upon many factors like age, sex, body type, activity/training level and metabolic health. For the general public looking to slim down, a range of 100–150 grams of good carbs is ideal for most to support energy levels and overall vitality. This comes out to be roughly 15 percent to 30 percent of one’s total calories coming from healthy carbs.

The Dietary Guidelines for Americans suggests 45 percent to 65 percent of total daily calories should come from carbohydrates.

The few exceptions would be individuals who are athletes or fitness enthusiasts who are training intensely. They tend to require more carbs to assist in recovery, muscle protein synthesis and hormone support. These individuals would require 150–250 grams of carbs per day.

On the other spectrum, individuals who have metabolic issues like type 2 diabetes or Alzheimer’s tend to gravitate toward a low-carb foods approach, which proves very effective in addressing diabetes and other neurological diseases. They should consume a between 60–90 carbs per day.

There are even some individuals who are carbohydrate-intolerant. This essentially means that the person lacks certain digestive enzymes, like lactase, amylase, maltase, sucrase and isomaltase, to break down and assimilate carbohydrates effectively.

Another quite common approach to quality and quantity of carb consumption that many adopt is taking a cyclical carb consumption approach. The idea behind carb cycling is centered around consuming more good carbs on specific days of the week and then on other days dialing back on the good, unprocessed carbs.

Some experts in the nutritional science field suggest that this cyclical carb food approach can assist in accelerating weight loss quicker. Some other interesting benefits to carb cycling include maintenance of lean muscle mass, assisting in exercise recovery, balancing out metabolism and hormone support.

Good Carb Recipes

Looking for some recipes that call for good carbs? Here are some that incorporate healthy carbs:

• Banana Egg Paleo Pancakes Recipe
• Brown Rice Salad Recipe
• Turkey Bacon Wrapped Dates with a Balsamic Maple Glaze

You can also try any of my favorite sweet potato recipes and some of the best quinoa recipes around.

Risks and Side Effects

A key concept to be aware of is that less good carbs doesn’t always translate to better health and performance.

Did you know that going too low-carb and/or choosing poor sources of carbs can negatively impact mood, cognitive performance, aging, hormone imbalance, sleep quality and recovery from exercise?

In fact, some studies suggest that cutting carbs too low could negatively impact thyroid function by suppressing T3 function. When T3 gets too low, this can lead to unnecessary weight gain, fatigue, brain fog and low mood.

Final Thoughts

• It’s important to understand that we all respond differently to carbohydrate consumption. First and foremost is starting with healthy, complex carbs and then assessing what you feel is the right amount that suits your own unique genetic makeup.
• At the end of the day, carbs can be quite nourishing and beneficial for our health and performance. It’s all about emphasizing a mindset around quality of the carbs over quantity that will ultimately make the difference for you.
• You want to stick to good carbs, including buckwheat, purple sweet potatoes, quinoa, dates, bananas and more, while avoiding processed, unhealthy, refined carbs, like fruit drinks, white rice and white flour.

The post Good Carbs vs. Bad Carbs: The Healthy Carbs You Want to Eat appeared first on Dr. Axe.

The Atkins diet — a popular low-carb diet that’s high in fats and proteins but low in carbohydrates — has been around for more than 40 years. Various books written about the Atkins diet are some of the best-selling in the diet category, with more than 45 million sold worldwide since its original publication in 1972.

The Atkins diet was created by an American cardiologist named Dr. Robert Atkins, a physician and nutritionist who developed his diet in the 1970s after researching potential benefits of reducing carb intake. He was specifically inspired by research conducted in the 1950s on the effects of low-carb diets, along with papers published on the same topic in the Journal of the American Medical Association.

What do you eat on the Atkins diet? Because it’s a low-carb diet, things like sugar, fruit, grains and many processed foods are avoided on the Atkins diet. Dr. Atkins believed that, instead, eating a low-carb diet that focuses on foods low-carb foods like meat, veggies, cheese and butter could help many struggling with weight gain quickly shed extra fat.

Below you’ll learn what the Atkins diet is, how it works, the different phases of the diet, what to eat in each phase and also some alternatives to consider based on potential dangers involved.

What Is the Atkins Diet?

The definition of the Atkins diet is “a diet high in protein and fat and low in carbohydrates, prescribed for weight loss.” Low-carb diets, including Atkins, have been used for several decades to help people lose excess weight and potentially improve certain health conditions.

The Atkins diet became popular in the U.S. and Europe during the 1990s and 2000s. However, in recent years sales of Atkins products and books have declined steadily. Packaged food products like bars and shakes have earned a reputation for being mostly unhealthy options, not to mention lacking taste. In 2005, the Atkins company filed for bankruptcy, although many dieters still refer to Atkins’ ideas and advice when attempting to lose weight fast.

While there’s evidence it leads to weight loss, is the Atkins diet healthy? Diets tend to affect people differently — for example, women versus men. While they’re not a good fit for everybody, low-carb diets like the Atkins diet have been linked to not only weight loss, but also certain other health benefits, too. These include:

• Reduced hunger or cravings (especially for sweets)
• Better control over insulin and blood sugar (glucose) spikes. This can be especially beneficial for prediabetics or diabetics, although low-carb diets aren’t the only way to reduce diabetes risk factors.
• Enhanced cognitive performance, including less brain fog or dips in energy
• In some cases, lower risk for heart disease factors
• Potentially reduced risk for certain types of cancer

How Does It Work?

There are several different types of the Atkins diet based on your individual goals, starting/current weight and willingness to eat only very low-carb foods. Some variations of the Atkins diet cut carbs more drastically than others. Generally speaking, the lower-carb the diet is, the likelier it is to result in very rapid weight loss (especially in obese individuals).

During the initial phases of the Atkins diet, carbs are kept to about 30–50 net grams (the amount of carbs left when fiber grams are subtracted). This is on par with the keto diet and considered to be “very low carb” according to most health authorities, while phases that include about 100 to 130 grams of carbs/day are considered “low carb” or moderate in carbs. As a point of reference, the Institute of Medicine proposes Americans obtain 45 percent to 65 percent of calories from carbohydrates, which is usually over 250 grams/day.

The Atkins diet works by boosting the body’s fat-burning abilities through consumption of only low-carb foods, along with an elimination of foods high in carbs/sugar. What is it about cutting carbs that causes fat loss? A heavy reduction, or in some cases almost an entire elimination, of glucose from carbohydrate foods causes the body to burn fat for energy instead.

Our bodies normally run on glucose for fuel, but fat and protein are used as backup sources when glucose is no longer available. We cannot make glucose ourselves and only store about 24 hours worth within our muscles and livers, so fat-burning and weight loss on Atkins can start to happen pretty quickly.

Glucose, or other types of sugar/carb molecules that can be turned into glucose once eaten, are found in all carbohydrate foods. This is exactly the reason grains and fruits, among other carbs, are off limits on the Atkins diet.

What can you eat on an Atkins diet? No-carb foods and low-carb foods that tend to be very popular among Atkins dieters include high protein foods, non-starchy veggies like leafy greens, oils and cheeses. The Atkins diet (as well as other variations of low-carb diets) reduces most sources of glucose. These include grains, legumes, starchy vegetables, fruits, and sugars or sweeteners of all kinds. Even even nuts, seeds and vegetables have some carbs, although amounts differ depending on the exact kind.

4 Phases

The Atkins diet is categorized into different levels and usually four phases, where you choose which foods to eat and avoid based on your current weight versus your target weight:

1. Induction

Phase 1 is the “Induction Phase,” which is described as the strictest carb-restrictive phase. You aren’t supposed to eat more than 20 grams of carbs per day for two weeks.

In other words, you eliminate almost all carbs from your diet (by consuming mostly no-carb foods like meat and fats) in order to switch your metabolism from depending on carbs/glucose for energy to stored body fat.

2. Balancing

Phase 2 is the “Balancing Phase” (also called “Ongoing Weight Loss Phase”). You increase intake of carbs by around five grams daily for one to two weeks. The goal is to determine the maximum carbs your body can tolerate without causing you to regain weight or stop losing weight.

Most settle for between 25–30 grams of net carbs daily during this phase, coming from foods such as non-starchy veggies, seeds, nuts, lower-carb fruits and starchy veggies.

3. Pre-Maintenance

Phase 3 is the “Pre-Maintenance Phase.” You gradually start to eat more whole grains, starchy veggies and fruits. You do this slowly adding about 10 grams of net carbs to your diet weekly to monitor weight regain.

4. Lifetime Maintenance

Phase 4 is the final “Lifetime Maintenance Phase,” which you intend to basically continue forever. You reach this phase once you’ve achieved your target weight and are able to eat a variety of foods without regaining weight.

At this point, you should have a solid understanding of how many carbs daily your body can handle without gaining weight. You use this information to sustain a normal eating pattern complete with healthy carbs, veggies, fruits, fats, oils, meats, etc. You may also consider a carb cycling plan for this phase.

Phases 3 and 4 of the Atkins diet allow for more high-carb foods than Phases 1 and 2. During the later phases you can add the following whole foods:

• Fruits like citrus, apples, bananas, grapes, mangoes, papaya, pineapple and other starchy fruits
• Beverages like club soda, coffee and tea
• Legumes, such as red beans, string beans, black beans, horse beans and lima beans, among others
• All starchy veggies, such as squashes, carrots, beetroot, corn on the cob, and sweet and white potatoes
• You can also experiment with slowly adding grains back to your diet, though it’s recommended to add these in moderation if you’re prone to weight gain, sticking to mostly gluten-free, ancient grains

Foods to Eat

• Pastured eggs from chicken, turkey, etc.
• Fish and seafood (consume wild-caught fish and avoid shellfish, such as shrimp) — good choices are salmon, haddock or trout
• Organic and grass-fed beef pork, turkey and chicken
• Non-starchy veggies, such as spinach, cauliflower, Brussels sprouts, green beans, cabbage, canned cucumber, tomatoes, jalapeño peppers, broccoli, zucchini, bell peppers, lettuce and asparagus
• In phase 2, other veggies that have more carbs are added, such as tomatoes, zucchini, eggplant, squash, peppers, carrots, etc.
• Organic or unrefined coconut oil, grapeseed, walnut and olive oil
• Hard cheese, butter, sour cream and heavy cream (consume grass-fed and organic whenever possible, ideally made from raw milk) — approved cheese products include blue cheese, cheddar cheese, goat, feta, Swiss, parmesan and American cheese
• Herbs and spices like curry powder, cinnamon, thyme, cayenne pepper, cumin, paprika, chili powder, five-spice powder, dijon mustard, parsley, oregano, basil, tarragon, black pepper and garlic (whole or ground)

Foods to Avoid

• All grains (including wheat, barley, oats, rice and other whole grains), including all foods made with grain flour, such as bread, cakes, biscuits, chips, cereal, muffins, pasta, etc.
• Sugar and foods that contain artificial sweeteners or added sweeteners (honey, cane sugar, coconut sugar, etc.)
• Most fruits and fruit juices (lime or lemons are OK)
• Most premade condiments, sauces or packet mixes, which tend to be high in sugar
• Starchy veggies, such as carrots, potatoes, butternut/winter squash and parsnips
• Most dairy products that contain milk, yogurt, ricotta or cottage cheese. Higher-fat, low-carb cheeses are allowed because they have very little carbs.
• Alcohol, soda and other sweetened drinks
• Diet foods that have reduced fat and artificial ingredients. To make up for lost fat, these products are usually made with some sort of extra thickeners, carbs or sweeteners.
• Food made with hardened or hydrogenated oils, which include most junk foods or fast/fried foods

Benefits

Does Atkins work? In terms of Atkins results, studies indicate that while low-carb diets have certainly been shown to help promote weight loss, especially in the first six to 12 months, and in some cases provide other health benefits, too.

However, overall, there is only weak evidence supporting Atkins’ effectiveness as a sustainable, long-term diet plan to lose weight. Ultimately, results from Atkins really depend on a person’s willingness to stick with the diet. Some people are better suited for low-carb diets than others.

Based on research focusing on low-carb diets, here are what studies tell us are some of the benefits that the Atkins diet can offer:

1. Leads to Weight Loss

Unlike many weight loss diets that involve counting calories (such as in the CICO diet) and strict portion control, the Atkins diet focuses more on counting carbs (specifically net carbs, which takes into account how much fiber a food has). Research suggests that for those who lose weight on the diet, results are likely due to consuming less calories overall, possibly entering into ketosis, and feeling satisfied due to adequate protein, fat and fiber intake when followed properly.

A study done at Tulane University School of Public Health involving 148 subjects split between a low-fat diet group and a low-carb diet group found that even though the low-carb diet group ate higher amounts of dietary fat (participants were told to avoid trans fats and emphasize monounsaturated fats, polyunsaturated fats and saturated fats), the low-carbohydrate diet was more effective for weight loss and cardiovascular risk factor reduction than the low-fat diet. Both groups ate lots of vegetables, but the low-carb group included more healthy fats, such as olive oil, avocado, nuts, seeds and their butters, along with some dairy.

Consuming too many carbs (especially from refined sugar) is believed to be directly associated with fat gain, obesity, diabetes risk, cardiovascular diseases and other metabolically related medical conditions. The Atkins diet recommends that at least two-thirds of daily calories come from foods that are low in sugar/carbs but high in protein and fat, such as oils, meats and cheeses. Vegetables are also consumed with most meals, which provide volume, fiber and nutrients with little carbs.

2. May Help Prevent or Treat Diabetes

The Atkins diet replaces things like processed, high-carb/sugar foods that are prone to causing blood sugar swings, insulin resistance and weight gain — all causes of diabetes — with healthy fats and lean proteins (particularly from animal proteins, which are no-carb foods). As described above, removing foods like fruits, starchy veggies, pasta and bread from your diet causes your body to release less insulin, helping balance blood sugar levels and burn stored fat.

A meta-analysis published in the Journal of the American Diabetic Association that included a total of 13 studies found that, according to patients’ self-reported health markers, their hemoglobin A1c, fasting glucose and some lipid fractions (triglycerides) improved when consuming lower carbohydrate-content diets.

To be fair, however, Atkins isn’t the only type of plan to produce these results. Other types of diets have also been shown to benefit those with diabetes, such as the Mediterranean diet, even when more unprocessed carbs are included.

3. May Normalize Triglyceride and Cholesterol Levels

The Atkins diet is high in fat, specifically saturated fats that many fear contribute to heart problems. However, when saturated fat comes from healthy sources, such as grass-fed beef or coconut oil, it can actually be beneficial for raising HDL cholesterol levels and lowering risk factors for cardiovascular problems.

Eating a balanced, unprocessed diet that results in healthy weight loss can also be vital in lowering LDL cholesterol and high triglycerides, which are tied to heart disease and heart attacks.

4. Helps Treat Polycystic Ovarian Syndrome (PCOS)

One of the leading risk factors for polycystic ovarian syndrome (PCOS) is having diabetes or being prediabetic, due to the effects of insulin on hormonal balance. PCOS is now the most common endocrine disorder affecting women of reproductive age. It is associated with problems like obesity, hyperinsulinemia, infertility and insulin resistance.

While more research is still needed to draw conclusions, some studies have found that a low-carb ketogenic diet leads to significant improvement in PCOS symptoms — including weight, percent of free testosterone, LH/FSH hormone ratio and fasting insulin when followed for a 24-week period.

5. May Reduce Dementia Risk

Low-carb diets have been found to be beneficial for fighting cognitive problems, including dementia, Alzheimer’s and narcolepsy. Researchers believe that people with the highest insulin resistance might demonstrate higher levels of inflammation and lower cerebral blood flow (circulation to the brain), therefore less brain plasticity.

A 2012 report published in the Journal of Physiology found evidence of strong metabolic consequences on cognitive abilities like memory, mood and energy due to a high-sugar diet, especially when combined with a deficiency in omega-3 fatty acids. The study concluded that consuming omega-3 fatty acids and preventing insulin resistance may protect learning and memory by influencing brain-signaling mediators.

How to Follow It

What do you eat for breakfast on the Atkins diet? What can I eat for lunch on Atkins? Here’s an idea of what your week may look like if you chose a breakfast, lunch, dinner and snack each day from the lists below. These meals are appropriate for every phase, including the induction and balancing phases. During the pre-maintenance and maintenance phases you can add more fruits, starches and whole grains.

• Atkins Breakfast Ideas: two eggs with sauteed veggies and cheddar cheese; eggs with avocado, turkey bacon and spinach; keto pancakes; smoothie made with protein powder, greens and unsweetened almond/coconut milk.
• Atkins Lunch Ideas: Bunless turkey or beef burger with side salad; chef salad with chicken, bacon and avocado; veggie and cheese quiche; grilled fish with slaw and sauteed veggies; chicken, tuna or egg salad served over arugula.
• Atkins Dinner Ideas: Any of the lunches above; grilled chicken or salmon with roasted veggies and salad; stir-fry made with beef and broccoli; meatballs served with salad and tomato sauce.
• Atkins Snacks: shake made with collagen protein or bone broth and almond milk; hard boiled eggs; nuts/seeds/grain-free granola; carrots with blue cheese dip; olives and cheese; avocado and low-carb crackers.
• Acceptable beverages include coffee, tea, water, diet soda and herbal tea.

Atkins Diet Recipes

• 23 Low-Carb Breakfast Recipes
• 18 Low-Carb Meal Recipes
• 26 Low-Carb Snack Recipes
• 18 Low-Carb Dessert Recipes
• 50 Keto Recipes

Can Vegetarians Follow Atkins?

While the diet might be a bit restrictive for some, it’s possible to follow a plant-based, low-carb diet. Instead of eating animal products like eggs and meat, focus on plenty of low-carb, nutrient-dense vegan and/or vegetarian foods — like vegan protein powders, organic tofu/tempeh, nuts, seeds, low-carb fruits and veggies, leafy greens, healthy fats, and fermented foods. There’s also a similar plan called “Ketotarian,” which combines the keto diet with a vegetarian/vegan diet or pescatarian diet,  supposedly for greater health benefits.

Risks and Side Effects

Why Atkins diet is bad for you, according to some skeptics? Although the Atkins diet does tend to produce substantial weight loss (at least initially), there isn’t necessarily a one-size-fits-all approach to low-carb dieting that is going to work best for everyone to improve health or quality of life. Losing weight isn’t everything, after all.

Your diet also has to be sustainable and actually beneficial for both your body and mind. Research suggests that if someone feels too restricted by his or her diet, that person is prone to gaining the weight back — and possibly even more than was lost in the first place.

Depending on factors like your medical history, age, gender, level of activity, bodyweight and genetic disposition, you may find the Atkins diet to either be very accommodating and rewarding or difficult to follow long term. Some studies have found that dieters on even very low-carb plans report less fatigue, cognitive symptoms, physical effects of hunger, insomnia and stomach problems compared to dieters on low-fat/higher-carb plans.

On the other hand, side effects are also possible when low-carb dieting. There seems to be a lot of variability when it comes to effects of the Atkins diet, ketogenic diet, etc.

The Atkins diet may cause possible side effects or worsened symptoms in some people (similar to the so-called keto flu, including:

• Fatigue or lethargy
• Trouble exercising due to weakness or loss of interest in being active due to feeling tired
• Trouble sleeping
• Digestive problems, such as constipation (usually due to low fiber intake)
• Indigestion due to eating too much fat
• Irritability or mood swings (which can occur when reducing carb intake, which impacts serotonin levels)
• Bad breath

Like with all dietary plans, it’s important to practice self-awareness if you plan to reduce your carb intake drastically for weight loss. This is especially true if you’re underweight, very active, elderly, have a hormone-related health condition, or you’re pregnant or breastfeeding. Pay attention to how you feel, your energy, sleep, moods and digestion in order to arrive at the level of carbs in your diet that works best for you personally.

Final Thoughts

• The Atkins diet has been around since the 1990s and is “low- or modified-carb diet” that’s high in fats and proteins but low in things like sugar, fruit, grains and many processed foods. The Atkins diet can help people lose weight and potentially improve certain health conditions.
• Benefits of the Atkins diet include losing weight, reducing diabetes risk, improving cholesterol and heart health, treating hormonal problems like PCOS, and protecting cognitive health.
• Risks or precautions to consider about the Atkins diet are the fact that many regain the weight lost after ending the diet, it can include too much saturated fat or protein for some people, may worsen digestion, and can feel restrictive.

The post Atkins Diet: How It Works, Health Benefits, Plus Precautions appeared first on Dr. Axe.

Although lectins are found packed into many highly nutritious foods, they’ve come under fire lately as a hidden source of health issues and inflammation, placing them among the list of antinutrients in foods. In fact, some nutrition experts claim that these seemingly harmless proteins could have some seriously detrimental effects, throwing your immune system out of whack and upping your risk of chronic disease.

On the other hand, some argue that the benefits of lectin-rich foods outweigh the potential adverse health effects, noting that simple steps can be taken to minimize lectin content in the foods you eat every day.

So what foods contain lectins? Are lectins bad for you, or is it all just hype?

Let’s dig in and find out.

What Are Lectins?

Lectins are a large family of proteins that are found throughout the food supply but are especially common in grains and legumes. The lectins in food bind to carbohydrates, forming glycoproteins. These glycoproteins perform many functions within the body, from regulating the immune system to keeping protein levels in the blood under control.

However, consuming too many lectins can also have adverse effects on health, with some research showing that they could cause adverse symptoms like vomiting and diarrhea and may also contribute to leaky gut and could cause alterations in immune function.

Fortunately, there are many ways to reduce the lectin content of your food without going on a lectin-free diet or severely restricting your intake altogether. Cooking, sprouting, soaking and fermenting your foods can cut down on lectin concentration to help promote better health.

Lectins were first discovered in plants over 100 years ago. Microbiologist Peter Hermann Stillmark is credited with setting the earliest lectins definition and description in 1888. For his doctoral thesis at the University of Dorpat, he presented his findings from an experiment where he isolated ricin, a type of toxic lectin that is found in castor beans.

In the years that followed, scientists began gaining a deeper understanding of the role that lectins play in both the diet and in nature. They also began garnering more attention, as some health professionals started singling them out as a contributor to hidden health issues.

Dr. Steven Gundry, for example, is a cardiac surgeon and well-known advocate of the plant-based diet. In 2017, Gundry published a book called “The Plant Paradox: The Hidden Dangers in ‘Healthy’ Foods that Cause Disease and Weight Gain,” which explored the effects of lectins on health and explained which ones to avoid in your diet.

While it’s true that excess consumption of lectins can come with some negative consequences, most health experts are in agreement that most foods high in lectins are also rich in important nutrients and should be of little concern when cooked properly and paired with a healthy diet.

Lectins vs. Leptins

Although just one letter separates lectins vs. leptins, there are plenty of differences between the two. While lectins are a type of carbohydrate-binding protein, leptin is actually a hormone found in your body.

Leptin is often dubbed the “starvation hormone” because it’s produced by your fat cells and sends a signal to your brain when you’ve had enough to eat. It’s believed to play a role in energy balance and weight control, with research — including a study out of the Division of Neuroscience, Oregon National Primate Research Center at Oregon Health & Science University — showing that leptin resistance could disrupt the function of this hormone and may be linked to obesity and weight gain.

Pros and Cons

So are lectins really bad for you? While it’s true that eating too many foods with lectins can cause adverse effects on health, lectins also play many vital roles within the body. They regulate cell adhesion and are involved in immune function and the synthesis of glycoproteins.

Lectins are also involved in immune regulation, and some research indicates that they may have antimicrobial properties as well. In fact, they have been shown to be effective against several types of bacteria, including the strain that causes staph infections and E. coli.

Lectins may also help fight off fungi and viral infections, with in vitro trials suggesting that they may help block the growth of the specific fungus responsible for yeast infections.

Not only that, but some studies also show that certain lectins could even possess anti-cancer properties, too. According to a 2015 review out of China published in the Cell Proliferation, plant lectins can modify the expression of specific immune cells and alter signaling pathways to help kill off cancer cells and block tumor growth.

That being said, there are some definite downsides associated with lectin consumption as well, particularly when it comes to the connection between lectins and inflammation.

They are difficult to digest, and consuming large amounts can damage the gut wall and lead to leaky gut syndrome, a condition characterized by increased permeability in the gut. This results in the leakage of substances from the intestines into the bloodstream, causing widespread inflammation throughout the body.

Lectins also act as an antinutrient, meaning that they can interfere with digestion and absorption of foods, upping the risk of nutritional deficiencies.

Plus, because lectins are also involved in the regulation of the immune system, some evidence — including a study out of Colorado State University’s Department of Health and Exercise Science published in the British Journal of Nutrition — shows that they could also play a role in autoimmune conditions, such as rheumatoid arthritis. Autoimmune conditions are a result of the immune system attacking healthy cells in the body, resulting in symptoms like inflammation, fatigue and chronic pain.

Additionally, consuming too many lectins can cause more immediate negative side effects as well, including digestive problems. Eating uncooked beans, for example, can cause lectin poisoning and gastroenteritis, a condition that causes symptoms like nausea, vomiting, cramps and diarrhea.

Lectin Foods

What foods are high in lectins? Although they are found in abundance throughout the food supply, they are especially common in many types of grains and legumes.

However, that doesn’t mean that you need to cut out all foods containing lectins from your diet. Practicing proper preparation with these foods that contain lectins can reduce lectin content, allowing you to take advantage of the unique heath benefits that they have to offer.

Here are 10 of the top lectin foods:

1. Potatoes
2. Eggplant
3. Soybeans
4. Lentils
5. Peppers
6. Wheat germ
7. Red kidney beans
8. Peas
9. Tomatoes
10. Peanuts

Uses in Ayurveda and TCM

Many lectin-rich foods, such as grains and legumes, fit well into an Ayurvedic diet and have been used in other forms of holistic medicine, such as Traditional Chinese Medicine, for thousands of years.

According to Ayurveda, legumes are considered astringent in taste, which means that they are drying. They are used to promote elimination and regularity, suppress appetite, and satisfy the stomach.

It’s generally recommended to soak legumes prior to consumption, not just to cut down on lectins, but also to enhance their nutritional value and reduce antinutrient content.

Meanwhile, in Traditional Chinese Medicine, most beans are believed to have a neutral effect on the body’s balance. They’re also thought to decrease swelling and act as a natural diuretic to remove toxins and waste products from the body more efficiently.

Other high-lectin foods, such as tomatoes, are considered cooling and are said to improve digestion and detoxification.

Signs of Too Many Lectins

Consuming high amounts of lectins can cause a wide range of adverse side effects and may even be linked to issues like leaky gut syndrome and certain autoimmune conditions. Here are a few of the most common symptoms that may occur with excess lectin intake:

• Bloating
• Fatigue
• Joint pain
• Gas
• Stomach discomfort
• Vomiting
• Diarrhea
• Constipation
• Skin changes

Autoimmune conditions may also be linked to a high intake of lectins. If you suffer from conditions like rheumatoid arthritis, lupus or inflammatory bowel disorder, cutting down on your intake of lectins by cooking your foods thoroughly may help improve symptoms.

How to Remove or Limit

Although lectins have been associated with a slew of negative side effects, there’s no need to cut out lectin-rich foods from your diet altogether. With proper preparation, you can easily reduce the lectin content of your foods, making it easy to incorporate plenty of foods high in polyphenols and low in lectins into your diet.

Cooking legumes, in particular, can nearly eliminate all lectins, with one study out of the Roweti Research Institute’s Division of Nutritional Sciences in Scotland even showing that boiling soybeans for as little as five minutes virtually eliminated lectin activity. Because legumes are generally eaten cooked and not raw, this means that most legumes in your diet are likely very low in lectins.

Soaking and sprouting grains and seeds can also be an effective method to reduce lectin content. Sprouting, also known as germination, is a process that involves soaking seeds for up to 24 hours and then repeatedly rinsing and draining them every few hours for several days at a time.

Not only can sprouting decrease the lectin content of your grains and legumes, but it can also enhance the nutritional profile of your foods while reducing the amount of other antinutrients that interfere with digestion as well.

Fermenting your foods can also help reduce the amount of lectin content. Fermentation allows the beneficial bacteria to digest the lectins and other antinutrients in foods to enhance the overall nutritional profile, as displayed in research published in the journal Food Science & Nutrition.

Plus, fermentation also supplies valuable probiotics to your diet to give gut health a hearty boost.

When it comes to how to remove lectins from tomatoes or potatoes, breaking out the pressure cooker may be your best bet. Simply add water, lock the lid in place and start cooking.

Although lectins have been associated with several negative effects and adverse symptoms, they are typically found in nutrient-dense foods that supply a wealth of important vitamins and minerals to promote better health.

Rather than focusing on eliminating lectin-rich foods from the diet altogether, it’s better to work on reducing lectin content through cooking, sprouting or fermenting foods instead so you can still take advantage of the health-promoting properties of these nutritious ingredients.

Final Thoughts

• Lectins are a family of proteins that bind to carbohydrates and play an integral role in everything from immune function to glycoprotein synthesis.
• Some research shows that they may have antimicrobial properties and could also aid in cancer prevention.
• However, consuming high amounts may irritate the digestive tract and contribute to inflammation and impaired nutrient absorption.
• What foods have them? They are present throughout the food supply but are especially high in grains, legumes and nightshade vegetables, like tomatoes, potatoes and eggplants.
• Instead of focusing on cutting lectin foods out of your diet altogether, though, focus on practicing proper preparation techniques to decrease lectin content, and include a wealth of essential nutrients in your diet from healthy lectin-containing foods.
• Cooking your foods before eating them eliminates lectins almost entirely from foods. Soaking, sprouting and fermenting your foods can also decrease lectin content. You can also try pressure cooking, which is another option for how to reduce them in potatoes and tomatoes.

The post Are Lectins Bad for You? Pros & Cons of Lectin Foods appeared first on Dr. Axe.

Calcium is the most abundant mineral in the body, and almost 99 percent of the body’s calcium is stored in the structure of the bones and teeth. The truth is, though, many of us aren’t eating enough foods high in calcium. (And hint: It’s not always about dairy.)

How do you benefit from eating high-calcium foods? Foods that provide calcium support functions including bone building, nerve conduction, heartbeat regulation, muscle contractions and weight maintenance — not to mention prevent calcium deficiency. In order for your body to properly absorb and use calcium, you also need other essential nutrients, including magnesium, vitamin D and vitamin K. This is exactly why it’s best to get the calcium you need from real food sources, or complex food-based supplements in some cases or calcium-fortified sources, rather than taking isolated calcium supplements that aren’t always absorbed well.

As you get older, or if you’re pregnant/nursing or dealing with a condition that depletes calcium, you’ll benefit from getting extra calcium in your diet. Let’s dive in to the best foods high in calcium, how they work to support overall health and some ways that you can use these high-calcium foods in recipes.

What Is Calcium?

Calcium is an essential chemical element found within the human body that typically appears as a soft silver-gray metal. Not only is calcium stored in the bones and teeth of humans and many other animals, but it’s found inside certain layers of the Earth’s crust.

What is the role of calcium in the body? Bone calcium is used as a storage area to release calcium into the bloodstream when it is needed. Calcium is needed for so much more than bone health, though. Eating calcium-rich foods makes it possible for our bodies to achieve optimal nerve transmission (or “intercellular nerve communication”), blood clotting, hormone secretion and muscle contraction.

Another surprising benefit of eating calcium-rich foods? They may help to control your appetite and potentially facilitate weight loss. It’s been shown that calcium foods can enhance sensations of satisfaction after eating, especially when someone is following a low-fat diet or restricting calorie (energy) intake.

Blood calcium is tightly controlled since it plays so many critical functions, including balancing your body’s acid/alkaline body and pH. The body borrows calcium from the bones as needed. In fact, this happens so often that the bones are actually rebuilt about every 10 years. Calcium is also important for controlling levels of magnesium, phosphorus and potassium in the blood.

How many grams of calcium do you need per day to meet your calcium needs? According to the National Institutes of Health, here are the recommended daily value for calcium:

• Birth to 6 months, 200 mg
• Infants 7–12 months, 260 mg
• Children 1–3 years, 700 mg
• Children 4–8 years, 1,000 mg
• Children 9–13 years, 1,300 mg
• Teens 14–18 years, 1,300 mg
• Adults 19–50 years, 1,000 mg
• Adult men 51–70 years, 1,000 mg
• Adult women 51–70 years, 1,200 mg
• Adults 71 years and older, 1,200 mg
• Pregnant and breastfeeding teens, 1,300 mg
• Pregnant and breastfeeding adults, 1,000 mg

Calcium-Rich Foods

Most people immediately think of dairy products when they hear calcium, especially milk. While milk and other dairy products are certainly good sources of calcium, they aren’t the only options. It might surprise you that many different types of nondairy plant and animal-derived foods — including vegetables, fish, nuts and beans — also provide calcium.

Below are the top 15 foods high in calcium:

1. Sardines

One 3.75-ounce can (about 92 grams) of Atlantic sardines contains approximately 351 milligrams calcium, which is 35 percent Daily Value (DV).

Sardines are a high-protein food, plus possess heart-healthy fats as well as important micronutrients like vitamin B12, selenium and phosphorus.

2. Kefir

One cup of store-bought whole milk kefir contains 390 milligrams calcium (30 percent DV).

Very high in probiotics, kefir can contain more than 50 species of probiotic bacteria and yeasts.

3. Milk

One cup of cow’s whole milk contains just over 300 milligrams of calcium (30 percent DV), and it’s a up to 325 milligrams for nonfat milk.

Milk is a quality source of vitamins A and D. Cows grazing on grass produce a higher level of heart-healthy, fat-soluble vitamins than milk that comes from factory-farm cows.

4. Leafy greens

Leafy green vegetables are loaded with nutrients and very good for you. Most of them are high in calcium, especially collard greens, spinach and kale.

One cup (about 190 grams) of chopped collard greens nutrition contains approximately 255 milligrams calcium (27 percent DV).

5. Yogurt

There are many types of yogurt, all of which are high in calcium. According to the U.S. Department of Agriculture, 200 grams of unsweetened, whole milk Greek yogurt (about one cup) contains about 200 milligrams calcium (20 percent DV).

Unprocessed, fermented dairy products are beneficial for gut health because of the probiotics (“good bacteria”) they provide, assuming dairy proteins are not an issue for you. Plain Greek yogurt, in particular, contains more protein and less sugar than regular yogurt.

6. Tofu

A 3.5-ounce serving of tofu contains 201 milligrams of calcium (20 percent DV). When prepared with calcium sulfate, it’s even higher in calcium, of course.

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

7. Cheese

Most cheeses contains plenty of calcium, though softer cheese like Brie do not.

One serving of feta cheese (weighing about 28 grams) contains 140 milligrams calcium (14 percent DV).

Feta cheese is easier to digest and much less allergenic and inflammatory than cheeses from cow’s milk, which is encouraging to those of you who may be sensitive to dairy products.

8. Beans (and lentils)

One cup (about 182 grams) of cooked navy beans contains approximately 126 milligrams calcium (13 percent DV).

Like other beans and lentils, navy beans are rich in antioxidants and micronutrients. They are also a great source of plant-based protein and fiber.

9. Whey protein

According to the U.S. Department of Agriculture, one regular scoop (28 grams) of whey protein powder contains roughly 95 milligrams calcium (9 percent DV).

The constituents of whey protein provide high levels of essential amino acids, including branched-chain amino acids. It is the bioactivity of these proteins that gives whey protein its many beneficial properties.

10. Seeds

Just one tablespoon (about nine grams) of dried, whole sesame seeds contains approximately 88 milligrams calcium (9 percent DV).

Like other seeds, sesame seeds include high amounts of protein, copper, manganese and calcium.

11. Amaranth

One cup (approximately 246 grams) of cooked amaranth grain contains about 116 milligrams calcium (12 percent DV).

Amaranth is a great source of protein, fiber, manganese, magnesium, phosphorus and iron. It also helps keep your digestive system regulated.

12. Edamame

One cup of prepared edamame beans contains 155 milligrams calcium (8 percent DV).

Edamame is relatively low in carbs and calories, but rich in protein, fiber and an array of important micronutrients.

13. Almonds

One ounce (approximately 28 grams) of almonds nutrition provides about 74 milligrams calcium (7 percent DV).

In the medical world, almonds nutrition is respected due to the presence of monounsaturated fatty acids, dietary fiber and antioxidants.

14. Okra

A half cup (about 80 grams) of cooked okra nutrition contains approximately 62 milligrams calcium (6 percent DV).

Okra is a high-fiber food and half of its nutrition is a soluble fiber in the form of gums and pectins. Nearly 10 percent of the recommended levels of vitamin B6 and folic acid are also present.

15. Figs

Figs can be consumed either raw or dried, which affects the nutritional value. Thus, 100 grams of raw figs nutrition contains about 35 milligrams calcium (4 percent DV).

When dried, the health benefits of figs increase to 162 milligrams calcium (16 percent DV).

Benefits

1. Support Bone Health

More than 10 million U.S. adults are affected by osteoporosis, which is one of the leading causes of broken bones in the elderly and affects more women than men. It likely won’t come as a surprise that foods high in calcium support bone and skeletal health. Depending on the body’s needs, calcium can either be added to bone by cells called osteoblasts or removed from bone by cells called osteoclasts.

The National Osteoporosis Foundation states, “Calcium and vitamin D are essential to building strong, dense bones when you’re young and to keeping them strong and healthy as you age.” Calcium is especially critical in the teens and early 20s when bones are achieving their peak density/mass. The greater the peak bone mass people achieve when they are younger, the longer they can delay osteoporosis or loss of bone mass at a later age.

Calcium intake remains important as someone reaches older age. Ideal sources of calcium for bone health include raw/fermented dairy products and leafy green veggies, since these also provide nutrients like magnesium, potassium and vitamin K.

Unfortunately, many adults lack quality calcium foods in their diets.

2. May Help Prevent Cancer

Studies have shown that consuming calcium-rich foods is associated with a decreased risk of certain types of cancer, especially colon and rectal cancers. Findings from the American Cancer Society’s Cancer Prevention Study II Nutrition Cohort study found that men and women who had the highest intakes of calcium through both their diets and supplements had a reduced risk of colorectal cancer compared with those who had the lowest calcium intakes.

The evidence is not currently strong enough to recommend calcium supplements for the prevention of colon cancer, but eating foods with calcium may have the same effect.

3. Aid Weight Management

Certain clinical studies have found that there is a connection between higher calcium intake from foods high in calcium and lower body weight. It is believed that calcium in the diet can bind to fat in the digestive system, helping it be excreted and possibly preventing some fat absorption, therefore helping lower the amount of calories that actually contribute to fat gain.

4. Improve Blood Pressure and Heart Health

Foods high in calcium help relax smooth muscle tissues found in the veins and arteries. Calcium can also help prevent blood clotting and help reduce blood pressure. In fact, the DASH diet (Dietary Approaches to Stop Hypertension) recommends a diet high in calcium-rich foods like yogurt or kefir because these are foods that help improve blood pressure.

(Note: The natural fat found in dairy products has been shown to have certain benefits, so full-fat dairy is recommended over low-fat dairy.)

How Much Calcium Do You Need Per Day?

The recommended daily allowance (RDA) for calcium is 1,000 milligrams a day for adult men and women under the age of 50. The RDA increases to 1,200 to 2,000 milligrams a day for adults 50–70 and older, since more calcium is needed to protect aging bones.

In many parts of the world, most adults get less calcium than they need for overall health, especially bone health. For example, in many Asian countries it’s common for adults to consume critically low amounts of dietary calcium, with intake levels often less than 400 to 500 milligrams per day. One large study found that across the 74 countries, the average national dietary calcium intake ranged from 175 to 1233 milligrams/day.

Compared to other minerals, we need a higher amount of calcium each day — making foods high in calcium very important for a number of reasons. In fact, we are thought to have enough calcium in our bodies to constitute 2 percent of our total body weight. What happens when you don’t get enough calcium? Calcium deficiency symptoms and risks can include:

• Higher chance of developing osteopenia or osteoporosis
• Tooth decay
• Bone fractures
• Muscle tension
• High blood pressure
• Hardening of the arteries and hypertension
• Inflammation
• PMS symptoms
• Indigestion
• Higher risk for kidney stones and gallstones
• Higher risk for heart disease and diabetes
• Higher risk for certain types of cancer

Do Calcium Supplements Really Work?

What kind of calcium should you take if you’re worried about being calcium-deficient? Research suggests that supplements are not ideal for getting more calcium because there may be potential negative effects of calcium supplements — especially when taken in high doses and when someone is not getting enough vitamin D, magnesium and other key nutrients.

A 2015 study published in the Journal of Internal Medicine states, “Most studies show little evidence of a relationship between calcium intake and bone density, or the rate of bone loss … calcium supplements appear to have a negative risk-benefit effect, and so should not be used routinely in the prevention or treatment of osteoporosis.” There may also be a link between high levels of calcium (mostly from supplements) and hardening/stiffening of the arteries, which can lead to heart disease.

Very high levels of calcium can also interact with drugs intended to treat heart disease, diabetes, epilepsy and other conditions, plus contribute to kidney stones. For those reasons, most experts now agree that the ideal way to get calcium is from a healthy diet that includes various sources of calcium.

If you are going to take a calcium supplement, what brand of calcium supplement is best? The two most popular types of calcium supplements are calcium carbonate and calcium citrate.

If you are going to take calcium supplements, aim to only take about 500 milligrams at one time, since your body cannot absorb much more than this at once. If you need a larger dose, plan to split up doses throughout the day. Calcium is best absorbed when taken with food (and remember to make sure you’re not deficient in vitamin D or vitamin K!).

Precautions

What can too much calcium do to the body? It’s unlikely that you’d get an overwhelming amount of calcium from food sources alone. In fact, it’s believed that most adults in the U.S., and many other developed nations too, do not get enough calcium on a daily basis from their diets.

However in very high amounts — such as from foods and supplements combined — calcium may cause side effects. These can include nausea, bloating, constipation (especially calcium carbonate supplements), dry mouth, abdominal pain, irregular heartbeat, confusion and kidney stones.

If you experience indigestion, diarrhea and cramping when eating dairy foods, avoid these and get calcium from other sources. You might also find that you can tolerate raw milk, goat’s milk or sheep’s milk products but not conventional dairy from most cows.

If you’re a vegetarian/vegan, be sure to get calcium from plant sources, including seaweed, green vegetables, beans, seeds and leafy greens. If you have a history of kidney stones or gallstones, talk to your doctor about the amount of calcium that is best for you.

Final Thoughts

• Calcium is the most abundant mineral in the body, mostly stored in the bones and teeth. Calcium’s functions include building bones, helping with nerve signaling and balancing other minerals.
• In general, calcium is found in the highest amounts in raw dairy products and green vegetables. Some of the top foods high in calcium include raw milk, yogurt, kefir, fermented cheeses, kale, sardines, broccoli, beans and almonds.
• Benefits of eating calcium-rich foods include protection against osteoporosis, bone loss, tooth decay, heart disease, diabetes and weight gain.
• It’s best to get calcium from calcium-rich foods rather than supplements. Supplements may be beneficial in some cases, but overall have not been shown to offer as much protection as a balanced, healthy diet.

The post Top 15 Calcium-Rich Foods & Benefits appeared first on Dr. Axe.

Whether you’re fighting off an infection or combating a cold, adding a few immune-boosting vitamins to your routine can be incredibly beneficial. In fact, certain vitamins, minerals and supplements have been shown to fine-tune immune function, enhance antibody production and alleviate inflammation to keep you feeling your absolute best.

In this article, we’ll cover some of the top immune-boosting supplements and how they can benefit your health, along with some simple suggestions for how to use them.

Vitamins

Many vitamins have been shown to help boost your body’s ability to fend off infection. Here are a few of the top immune-boosting vitamins.

1. Vitamin C

Vitamin C plays a central role in immune function and is often used to help bump up your body’s defenses against infection. Impressively enough, one 2006 trial in Annals of Nutrition & Metabolism even found that getting enough vitamin C in your diet could help decrease symptoms and shorten the duration of respiratory infections.

Dosage recommendation: 75–90 milligrams for women and men, respectively

2. Vitamin D3

Vitamin D is an important micronutrient involved in many aspects of health and is also one of the top immune system booster vitamins. Not only is vitamin D3 integral to the function of immune cells in the body, but a deficiency in this important micronutrient can actually increase the risk of infection.

Be sure to opt for vitamin D3 over other forms, as it’s the most effective at improving vitamin D status in the body.

Dosage recommendation: 400–800 international units

3. Vitamin A

This fat-soluble vitamin is vital for maintaining healthy vision, supporting skin health, and promoting proper growth and development. What’s more, vitamin A is also crucial for the development of certain immune cells necessary to fight inflammation and infection, earning it a slot as one of the best supplements to boost the immune system.

Dosage recommendation: 700–900 retinol activity equivalents for women and men, respectively

4. Vitamin E

Vitamin E doubles as both a fat-soluble vitamin and powerful antioxidant that helps fight free radicals and prevent oxidative damage to the cells. As one of the top immune-boosting vitamins, studies show that supplementation with vitamin E could enhance immune function, boost the production of white blood cells and increase resistance against infection.