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.

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.

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.

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.

What is kratom? This botanical substance is often used to get people off hard drugs like heroin and opioids, and it’s been labeled as a “drug and chemical of concern” by the U.S. Food and Drug Administration (FDA).

Why? Because despite its effectiveness at curbing addiction to certain drugs, there’s now evidence that users can become addicted to kratom itself. Plus, it may even be dangerous, with one 2018 review reporting that kratom exposure has been linked to side effects like agitation, irritability, tachycardia, withdrawal symptoms and even death. According to the CDC, 152 people who overdosed from July 2016-December 2017 tested positive for kratom, and kratom was determined to be the main cause of death in about 60 percent of these cases.

Due to its nature as a possible abusive drug, as well as its properties that are potentially harmful to humans, the DEA has debated categorizing kratom as a schedule 1 substance, just like hard drugs like cocaine and heroin. The Department of Health and Human Services also recommends such a ban on the chemicals in kratom, based on evidence that kratom is “an opioid” and has been “associated” with dozens of deaths.” On the other hand, people using kratom argue vehemently against the illegalization of this potentially life-saving plant.

Kratom is still legal by default in the U.S. It isn’t classified or listed as a controlled substance and is sold — usually crushed and dried in special “kratom bars” — in general stores scattered across the country. It produces a euphoric “high” and is said to mitigate the effects of opiate withdrawal. Reports show that kratom is extremely helpful for people struggling with debilitating pain, addiction to pain medications, and addiction to heroin.

With the opioid epidemic becoming the No. 1 cause of death for Americans under the age of 50, a natural substance like kratom seems like a potentially beneficial means of treatment. But this is an issue of much debate among the FDA, DEA, lawmakers and U.S. citizens. Despite calls for a ban, passionate arguments on both sides of the issue are being heard by legislators in state governments. You can still buy kratom online and in certain shops today, but many people are wondering: Does kratom do more to harm or help its users?

What Is Kratom?

So what exactly is kratom and what does kratom do? Kratom, scientifically named Mitragyna speciosa, is a tropical tree in the coffee family that is native to parts of Africa and Southeast Asia. The kratom herb has been valued in traditional medicine since the 19th century, and today it is used for natural pain relief, to self-treat drug addiction, and to ease drug withdrawal symptoms. People who have taken it in various forms have reported increased energy and mood, euphoria, as well as pain reduction in various forms.

Studies are still ongoing as to the long- and short-term effects in this arena. The tree extract is seen as a possible aid for abusers since it contains opiates itself and would bind the μ-opioid receptors in the brain, but they don’t intervene in physical dependence like other harsher opioids often do.

Traditionally, kratom leaves were crushed and made into tea, or they were chewed on or smoked for their euphoric effects. Today, the plant is used to make kratom capsules as well as kratom pills and powders. The American Kratom Association, a consumer advocacy group, estimates that 10 to 16 million people in the U.S. regularly use kratom by either eating its ground leaves in food or brewing them in tea.

The availability of kratom in the U.S. is a topic of much debate lately; the plant is receiving a lot of attention because of its confusing FDA status. Kratom contains over 40 compounds and more than 25 alkaloids. The main active alkaloids in kratom are mitragynine and 7-hydroxymitragynine, which can have a range of stimulating and depressant effects. Kratom constituents have shown to possess analgesic and anti-inflammatory activity.

The area in which the trees are grown is a large factor in the potency of its compounds. Naturally occurring trees found in Southeast Asia tend to have much higher potency (for better or worse) than farmed trees in other areas of the world or those grown in greenhouses.

Kratom types are generally divided into three different colors: red vein, white vein or green vein. This division is dependent on the color of the stem and vein of the leaf. This color determines the effect the kratom leaf will have on mind and body. There are variety of strains of kratom on the market today.

Legal Status

Except for some states that are considering a possible ban on all kratom products, kratom is legal in most parts of the U.S. This means anyone can buy, sell or possess it without fear of getting arrested. It also means that you don’t need a prescription to purchase it.

However, the FDA currently and clearly prohibits the sale of kratom products as a health product because of its alkaloid content. However, it can still be sold as a research compound. This restriction also implies that a supplier cannot market kratom supplement products as a health supplement.

Here are some noteworthy facts about how the FDA and other organizations have treated kratom over the past several years:

• Kratom has become increasingly popular in the natural health market and is used as an additive in natural pain medication and dietary aids. It’s also been utilized in drug addiction recovery — though it’s now cited as an addictive substance itself.
• Without reliable studies on the safety of the kratom drug combined with a booming import market, in 2014 the FDA issued an alert for the Drug Enforcement Administration (DEA) to confiscate any shipments that might contain the additive. The DEA reported that street names for kratom include thang, kakuam, thom, ketum and biak.
• In January 2016, the U.S. Marshals seized $400,000 worth of dietary supplements from Illinois-based Dordoniz Natural Products that contained the controversial kratom, at the request of the FDA. In the months following, more kratom shipments were intercepted because authorities are specifically concerned about the uncontrolled nature of the substance.
• In August 2016, the DEA announced its plans to move kratom and its alkaloid mitragynine to Schedule 1 status — a category that includes drugs like LSD and heroin. Drugs categorized as Schedule 1 are described as having no medical uses and a high potential for abuse.
• The DEA’s announcement sparked a lot of backlash and opposition from patients who have experienced the positive kratom benefits and its usefulness in managing opioid withdrawal and chronic pain. After a march and demonstration at the White House, a petition sent to then President Barack Obama and several congressmen, congresswomen and senators asking the DEA to reconsider the new kratom status, the DEA announced that the ban would be placed on hold.
• In October 2016, the DEA announced its decision to withdraw its intent to ban kratom and its main alkaloid because of the numerous comments from the public that offered opinions on the pharmacological effects of the plant.
• In November 2017, the FDA made another announcement about kratom. In this latest news, the FDA strongly warns consumers not to use Mitragyna speciosa, or kratom. The FDA is greatly concerned about the risk of addiction, abuse and dependence because the plant appears to target the same opioid brain receptors as morphine. In addition, the FDA urges consumers to be on the lookout for kratom’s psychoactive compounds mitragynine and 7-hydroxymitragynine and to steer clear of any products containing these derivatives as well. There are no FDA-approved uses for kratom or its compounds, and the administration remains worried about the plant’s safety.

Will It Be Illegal In the Future?

Although there is currently no ban on kratom and products containing the plant are available to U.S. residents, it’s important to know that these products are completely unregulated and consumers can’t be absolutely sure of the strain or doses used. Reports show that kratom has been laced and contaminated with potentially toxic drugs in order to intensity the effects. The lack of regulations and standardization of kratom products is proving to be more dangerous for people who rely on them to fight their chronic pain or drug withdrawal symptoms.

• The FDA released a statement in February 2018 that revealed the compounds in kratom are indeed opioids. FDA scientists analyzed the chemical structure of kratom compounds using computer analysis. The analysis showed that kratom activates receptors in the brain that also respond to opioids. This data, along with previous other experimental data, confirmed that two of the top five most prevalent compounds are known to activate opioid receptors.
• The FDA cautions that “kratom should not be used to treat medical conditions, nor should it be used as an alternative to prescription opioids. There is no evidence to indicate that kratom is safe or effective for any medical use. And claiming that kratom is benign because ‘it’s just a plant’ is shortsighted and dangerous.”

As of November 2018, the Department of Health and Human Services (HHS) has recommended a ban on the chemicals found in kratom that would make kratom illegal, just like heroin or LSD. The HHS recommended that the DEA make kratom a Schedule I drug. Their recommendation was based on the fact that chemicals found in kratom have “a high potential for abuse” and that there is “no currently accepted medical use” for them.

The DEA still needs to make an official ruling about how kratom will be classified. This process is ongoing. Depending on their decision, anyone who buys, sells or uses kratom in the future might face punishment including jail time. Anyone who wants to do research with the chemicals found in kratom, such as scientists who are looking to uncover ways to help those addicted to opiods, would also need to obtain special permission from the the DEA.

Possible Health Benefits

According to a 2020 user survey analyzed by Johns Hopkins Medicine researchers, “psychoactive compound [in kratom] somewhat similar to opioids likely has a lower rate of harm than prescription opioids for treating pain, anxiety, depression and addiction.”

While kratom does have some addictive qualities, the majority of the plant’s elements are not addictive, so in reality the abuse potential of the plant is very low. Kratom also doesn’t appear to cause respiratory depression, or slowed breathing, which is a very dangerous factor of opioids because they have the ability to shut down the respiratory system during an overdose.

According to Albert Garcia-Romeu, PhD, instructor of psychiatry and behavioral sciences at the Johns Hopkins University School of Medicine, “There has been a bit of fearmongering because kratom is opioidlike, and because of the toll of our current opioid epidemic.”

Although the outlook by the FDA and DEA is grim, there have been documented benefits for taking the kratom drug in certain forms. Some of the top kratom uses include:

1. Helps Treat Opiate Addiction

Increasingly popular among people trying to get off of hard drugs, kratom is used for those suffering from opiate addiction. The compounds in the leaf help aid in lessening the side effects of withdrawal, while mimicking some of the feelings that opioids have on users.

The chewing of the leaves, done by many recovering abusers in Asia, has a psychological and consistent effect, as well as a safe and immediate “boost” relatable to their addiction as opposed to using harsher drugs. Additionally, kratom does not seem to cause hypoventilation, which is respiratory depression and a leading cause of death due to opiates, as is typical in other opioids.

Because kratom is an unregulated product, the number of reliable studies on the plant is scarce, but anecdotal reports support the beneficial role of kratom in helping people to overcome opioid withdrawals.

2. Boosts Energy

The compounds found in the leaf have been shown to increase productivity levels due to heightened focus and buzz-like stimulation, without the increased heart rates often felt from too much caffeine consumption or caffeine overdose. This is due to the metabolic processes it affects — the extract can increase oxygen in the bloodstream and calm nerves for a more stable boost.

This particular energy boost is different than others and is often called out singularly as a “kratom high.”

3. Relieves Pain

Many people use kratom for pain, and it can be especially useful for those suffering from chronic, persistent symptoms such as back pain, headaches or joint problems.

A study published in Addiction evaluated self-treatment of opioid withdrawal using the substance. A patient who had abruptly ceased injection hydromorphone abuse self-managed opioid withdrawal and chronic pain using kratom. The alkaloids in the leaf attach to opioid receptors in the brain, which can help dull and relieve pain felt in the body and make opioid withdrawal less severe.

4. Improves Mood and Anxiety

The properties of the kratom plant lend itself to be used as an anxiolytic (an anti-panic or anti-anxiety agent). For the same reason it helps boost energy through metabolic activities, it can help people who suffer from severe mood swings, depression and anxiety. The leaf extracts aid in controlling the release of hormones throughout the body, thereby regulating mood swings in a more controlled manner, if not eliminating them completely.

Using kratom for anxiety can be tricky for those who don’t have experience with it. The reason for this is the large variety of kratom strains, all with different effects, which means that if the wrong strain is chosen, such as a highly energetic strain, it provides little benefit. Some of the most common strains used as natural remedies for anxiety include Borneo, Indo, Bali and some Red Veins.

5. Enhances Sexual Function

Traditionally, kratom has been seen as an aphrodisiac and used to increase fertility in men, as well as aiding in premature ejaculation. Though no scientific studies have been shown to prove the sexual effects, animal models have shown increased sperm production in mice, and there has been a growing market for the use of kratom for sexual enhancements.

Precautions and Side Effects

So is kratom safe? While kratom is readily available to buy online, there are many apparent side effects of kratom to consider as well. Although it only entered the U.S. market within the past few years, taking the extract has been occurring for centuries, and many have documented the negative effects it has on the body.

Many of the positive effects shown to occur using kratom ultimately can be reversed to opposite and negative effects on the body. There have also been documented “kratom hangovers,” where symptoms of a more traditional alcoholic hangover are present.

1. Addictive

As kratom use has expanded to Europe and the U.S., there are increasing reports of individuals becoming physically dependent on or addicted to it. There are documented studies recently noting how the nature of kratom’s properties can cause the user to become hooked. The opioid-like analgesic effects are the main reason for possible addiction. The euphoric effects of kratom generally tend to be less intense than those of opium and opioid drugs. Nevertheless, it is still being sought by drug users.

Chronic, high-dose usage has been associated with several unusual and/or serious kratom side effects, including hyperpigmentation of the cheeks, tremor, anorexia, weight loss and psychosis. Most published studies of kratom addiction are case reports of heavy, compulsive users.

In each case, the individual exhibited substantial tolerance to the effects of kratom and showed overt symptoms of withdrawal when kratom use was stopped. The symptoms of withdrawal were similar to those from traditional opioids and included irritability, dysphoria, nausea, hypertension, insomnia, yawning, rhinorrhea, myalgia, diarrhea and arthralgias.

There have  been a handful of cases of death due to overdose or addiction. Drug addicts often try to self-medicate with kratom, and this can be fatal.

2. Digestive and Liver Problems

Kratom use has been shown to lead to adverse side effects like upset stomach and vomiting. There also have been reported issues with seizures and liver problems, as well as severe nausea and dehydration.

A study published in the Journal of Medical Toxicology reported the case of a young man who had jaundice and pruritus (itching) after intake of kratom for just two weeks in the absence of any other causative agent.

3. Chronic or Prolonged Issues

Kratom taken in large, sedating doses corresponding to 10–25 grams of dried leaves may initially produce sweating, dizziness, nausea and dysphoria, but these effects are shortly superseded with calmness, euphoria and a dreamlike state that last for up to six hours. For regular kratom users, loss of weight, tiredness, constipation and hyperpigmentation of the cheek may be notable negative effects of kratom.

4. Psychological Effects

While some physical symptoms may be experienced and can pass within a week, psychological effects can be just as typical and sometimes more damaging. These can include delusions, hallucinations, loss of sexual desire, anxiety, severe mood swings, episodic panic, loss of appetite, crying, lethargy, psychotic episodes, aggressive behavior, addiction and paranoia.

5. Withdrawal Symptoms in Newborns

Research released in November 2018 showed that kratom’s opioid-like effects can cause significant withdrawal symptoms in newborns. This has been reported in the U.S. in two cases thus far, raising concerns about the use of kratom during pregnancy. Experts are now worried about a “broader trend among pregnant women toward seeking alternatives to opioid painkillers such as morphine, heroin and oxycodone (OxyContin).”

In one case study, 33 hours after birth, the baby began showing symptoms consistent with opioid withdrawal, including sneezing, jitteriness, excessive suck, scratching at the skin around his face, and irritability. The baby’s mother reportedly drank kratom tea daily during pregnancy, such as to help with sleep.

Traditional Uses

Wondering how to use kratom and how it’s produced? The leaves, harvested from trees that can be either deciduous or evergreen depending on the climate, are often dried and ground before being used. Indigenous use means chewing the leaves straight up.

Once the leaf has been processed, it’s typically dried and ground to be made into a powder or tea. Most of the powder is sold in the form of kratom capsules. These powdered forms tend to be green to brownish in color and are also available in formulated batches with other botanical extracts and readily available to buy online. The powder is also sometimes boiled down in water to form pastes so it can be applied on wounds or used orally. Typically, lemon is added to the tincture or tea before in order to aid in the extraction of the alkaloids. The dried leaves can also be smoked.

The effects of the leaf are dependent on the kratom dosage. Small doses up to 10 grams can tend to give more of an uplifting, opioid effect. Meanwhile, taking a large kratom dose of the botanical extract, ranging from 10 grams and up, can have a sedative effect.

Traditional methods of chewing leaves often lead to stimulating effects. In Thailand, most males chew between 10–60 leaves a day. In some studies, it was found that roughly 70 percent of Thai males chew kratom, or ketum as it’s known locally in Malaysia. They often remove the stems and sprinkle salt on the leaves to decrease the possibilities of constipation.

For those using kratom for anxiety relief, it’s typically good to dose at moderate levels. The reason is some strains tend to be much more energetic at low doses, while at high doses tolerance can build, diminishing the effect.

History

This tropical, deciduous tree, native to Southeast Asia, is in the same family as coffee. Similar to coca leaves in South America, kratom has commonly been chewed by laborers in Malaysia and Thailand to help boost physical production. However, the Thai government banned its growth and sale in 1943 (Kratom Act 2486) when it conflicted with its opium trade and was found to be harmful to the nervous system. Since it’s naturally occurring in the region and the chewing is endemic among natives, it was too hard to stop, and the practice continues to this day.

In the 2000s, Thai officials recommended that the plant be decriminalized and taken off the narcotics drug list but still regulated because of its possible adverse effects. These were only recommendations, however, and Thai police still to this day arrest traffickers of the substance, which is sold at high potency in a black market setting. That regulating trend is only now starting to trickle across the Pacific to America.

Despite the laws, kratom cocktails have become increasingly popular among Thai youth. The drink, made with a mixture of kratom leaves and any assortment of cough syrups, sodas and other additives, such as fluorescent powders used to make road signs or even mosquito spray, is called “4×100.”

In 2012, researchers at the Thailand’s Office of the Narcotics Control Board conducted a survey of 1,000 teens in Pattani, Thailand and found that 94 percent used kratom. Out of those who used, 99 percent were Muslim. In other surveys conducted by the office, it was found that the villages in this area considered kratom use to be the worst problem for the community, ahead of the insurgent jihadist terrorists.

Final Thoughts

• What is kratom and what are the benefits? Also known as Mitragyna speciosa, it is a type of plant that is used to boost energy levels, reduce pain and treat addiction.
• While the subject of regulating or completely banning it has been heating up, legislators are determining new laws while reviewing the side effects and precautions of taking this botanical substance. A recent suicide linked to abuse of the plant has intensified the debate, as well as a rise in impure batches due to increased demands and mixing the kratom powder with other drugs.
• Regulators and researchers will continue to research the negative side effects, and for good reason. However, the positive effects on many users’ health and lives are also something to consider. For drug abusers who use it in a short-term, controlled and positive way to end their lethal drug addictions, it can truly be life-saving.
• It remains to be seen how it will be treated legally across the U.S., but the studies and news will certainly continue on whether or not it should be considered a safe stimulant, pain reliever and effective drug addiction treatment, or if it should be banned just like any other dangerous, illegal and addictive drug.

The post Kratom: Harmful Substance or Safe Drug Addiction Treatment? appeared first on Dr. Axe.

With a name like passion flower, it can only be something kind, gentle and calming from nature. While that doesn’t hold true for all sweet names, it does hold true for the passion flower, a wildflower of striking beauty that produces a fleshy fruit, called passion fruit.

There are many passion flower benefits. For instance, it may with insomnia, anxiety, inflammation from skin irritations and burns, menopause, ADHD, and even more serious conditions, such as seizures, high blood pressure and asthma, just to name a few.

Passion flower is a plant in which the parts of the plant above the ground are used, in different forms, to provide natural healing purposes and food flavoring. You may have heard of passion flower tea or passion flower extract — it’s also found as infusions, teas, liquid extracts and tinctures.

It’s common to see passion flower combined with other calming herbs, such as valerian root, lemon balm, chamomile, hops, kava and skullcap.

A perennial, climbing vine, passion flower is typically grown in Europe but native to the southeastern parts of America. Common names are maypop, apricot vine, passion vine and passiflore.

Benefits of Passion Flower

1. May Help Reduce the Effects of Menopause

Menopause is associated with feeling of anxiety and depression, often caused by low levels of gamma-aminobutyric acid (GABA), which is a chemical in the brain. Hormone therapy that relies on modern medicine can create a lot of unwanted side effects.

Studies have been conducted that show that passion flower can treat menopausal symptoms, such as vasomotor signs (hot flashes and night sweats), insomnia, depression, anger and headaches, and it may be an alternative to conventional hormone therapy.

Women are seeking natural remedies more and more, and passion flower may help by increasing the levels of GABA. When the levels of GABA are increased, it helps decrease the activity of some of those depression-inducing brain cells.

The alkaloids in passion flower also may prevent the production of monoamine oxidase, which is exactly what anti-depressant medication tries to do. Studies have shown that it may reduce depression, a common problem for women in menopause, including research conducted on animal models.

Another study showed that passion flower may reduce those annoying hot flashes. The study used various herbal remedies, and the results showed that anise, licorice, black cohosh, red clover, evening primrose, flaxseed, St. John’s wort, valerian and passion flower may alleviate hot flashes in those who are menopausal as well as those who are premenopausal.

2. Helps Lower Blood Pressure

The Journal of Nutritional Biochemistry conducted a research study using passion flower skin extract. The study found that blood pressure levels were significantly reduced, likely due to the GABA-promoting properties of the extract.

Animal studies that have been published indicating passion flower fruit pulp as a potential remedy for reducing systolic blood pressure by administering eight milligrams of passion flower for a period of five days. The results indicated that passion flower extract increased levels of an antioxidant enzyme and decreased levels of oxidized lipids that can cause damage from the accumulation of toxins and waste products in the body.

3. Can Reduce Anxiety

Passion flower may be helpful in reducing anxiety and has long been known as a folk remedy. It’s believed that certain compounds found in passion flower may interact with some receptors in the brain, provoking relaxation.

Because passion increases GABA, the activity of some brain cells that may cause anxiety is lowered and makes you feel more relaxed. Studies suggest that passion flower extracts may even have mild anti-inflammatory and anti-seizure benefits.

One study investigated passion flower’s effects on general anxiety disorder. The researchers concluded: “This study noted that passion flower might be suitable as an add-on in the treatment of generalized ‎anxiety disorder with low side effects. Further studies with longer duration are recommended to ‎confirm the results of this study.‎”

Another study involving children showed that nervousness was reduced after the use of the combined plant extracts to include passion flower, St. John’s Wort and valerian root.

4. Helps Address ADHD Symptoms

Attention deficit hyperactivity disorder (ADHD) seems to be an ongoing concern for many parents, and sadly, conventional drugs such as Adderall can cause many unwanted side affects. ADHD is a disorder of the brain that manifests in symptoms such as inattention, hyperactivity and impulsivity that interfere with a child’s development or daily activities.

The good news is that a survey showed parents opting for alternative ADHD treatments more and more, with nutritional therapies at the top of the remedy list. Herbs such as Roman chamomile, valerian, lemon balm and passion flower have been noted as possible treatments, though it’s always important to check with your physician first since some may cause allergic reactions.

5. Helps Reduce Insulin Levels

A study was conducted using yellow passion fruit peel flour to see how it affected blood sugar levels.

Insulin sensitivity was evaluated in an effort to better understand insulin resistance in diabetics. To conduct the studies, 43 volunteers with type 2 diabetes (28 females and 15 males) were asked to take a certain amount of yellow passion fruit peel flour for a period of two months.

The results showed a decreased insulin resistance in type 2 diabetic patients, which suggests that passion flower may benefit diabetic patients.

6. Can Improve Sleep

Sleep is one of the most important things you can do for your body, and we all love a good night’s sleep! Studies were conducted on patients who had problems sleeping. The study, focusing on patients with bipolar disorder, tested various natural herbal medicines, including passion flower, and the results showed an improvement in sleep, possibly by reducing anxiety.

A double-blinded, placebo-controlled study involved patients required to drink passion flower tea for week. Participants showed statistically significant sleep improvement.

Passion flower, combined with valerian root, may be one of the best combinations to help with insomnia and could be ideal if you seem to have trouble turning off the brain at night by calming the cells within it.

7. Reduces Inflammation

Passion flower may reduce disease-causing inflammation.

Analyses were conducted of the phytonutrient and antioxidant contents of the wild passion fruit species, specifically P. tenuifila and P. setacea. The researchers paid most attention to the seeds and the explants from seedlings, as well as the adult version. The high level of phenolic compounds showed the powerful antioxidant activity of the extract of the passion flower plant.

Another study was conducted on paw edema, which is the buildup of fluid in the paw area of animals. When using dried passion flower, the antioxidant activity decreased the fluid buildup, indicating the reduction of inflammation.

Uses

There are several ways to take passion flower. Most common are infusions, teas, liquid extracts, tinctures and capsules.

Take a trip to your local health food store, and see what options it has. You may want to try an infusion or tea by steeping a teaspoon of the dried herb in a cup of boiling water for about 10 minutes. Then strain and sip.

You can also try adding passion flower to your bath water for relaxation. The typical dose of passion flower is about one to two grams, finely chopped. You can make a tea by steeping a teaspoon of dried herb in a cup of boiling water for a few minutes, and you can have two or three cups throughout the day.

If you are taking it to help with sleep, make sure to drink at least an hour before going to bed.

Prepare tea by using a saucepan. Bring the water to a low boil, and then turn off the stove.

Add the herbs to the water. You can use a muslin bag or tea infuser. Cover with a lid right away so the oils from the flowers do not evaporate.

Allow it to steep for about 10–12 minutes. Remove from the stove, strain if needed and pour yourself a cup. Then add some local, organic honey if desired. Try this at any time when you may feel anxious or at night before bed.

Risks and Side Effects

At one time passion flower was approved as an over-the-counter sedative and sleep aid in the U.S., but in 1978, it was taken off the market due to safety concerns and lack of testing. While studies indicate many positive uses for passion flower, always check with your doctor before taking any new herb in any form.

If you experience nausea, vomiting, drowsiness or any other odd symptoms, even if after a few days, please seek the help of a physician. Do not take if you are pregnant, breastfeeding or have medical problems. It may not be suitable for children under 6 months of age. 

The post Passion Flower for Hot Flashes, Depression & Better Sleep appeared first on Dr. Axe.

Who knew a tablespoon of red powder could contain so much goodness? Meet paprika, the pepper-based spice that helps your body steer clear of disease.

Recently, it’s been found that paprika not only helps your body fight inflammation and disease in general, but it may even have specific targeting to prevent and fight autoimmune conditions and certain cancers. Read further to find out more about these breakthrough discoveries and the benefits you can reap from the popular nightshade vegetable spice.

Related: The Top 101 Herbs and Spices for Healing

What Is Paprika?

Paprika is a ground, dry spice made from the larger (and usually red-tinted) varieties of peppers in the Capsicum annuum family. This group of peppers includes the sweet bell pepper, an extremely common paprika source, as well as spicier versions like chili peppers and cayenne.

From its discovery in the New World in the 1400s to the current use around the world of this handy ingredient, paprika has been much loved since entering the scene when explorers brought some home to Europe, Africa and Asia. Hungary currently produces what’s widely known as the highest-quality paprika, and Hungarian chefs are famous for their preparation of goulash with paprika.

Nutrition Facts

Because of the variations in pepper cultivars, paprika nutrition can be very different from product to product. However, a few things are true about paprika. First, the red varieties in particular have a massive amount of vitamin A in just one tiny serving (one tablespoon is almost ¾ of the daily recommended intake). That’s nothing to shake your head at, as the antioxidant properties of vitamin A are many.

Secondly, paprika made from spicier peppers (most often the chili pepper) includes an important ingredient known as capsaicin. This nutrient is what gives spicy peppers their heat, and when it comes to health benefits, capsaicin is a key part of paprika’s ability to prevent life-threatening diseases. However, although paprika made from bell peppers also has some incredible health benefits, there is no capsaicin in this sweet pepper variety.

One serving of paprika (one tablespoon) contains about:

• 20 calories
• 3.8 grams carbohydrates
• 1 gram protein
• 0.9 gram fat
• 2.5 grams fiber
• 3,560 international units vitamin A (71 percent DV)
• 0.3 milligram vitamin B6 (14 percent DV)
• 2 milligrams vitamin E (10 percent DV)
• 1.6 milligrams iron (9 percent DV)
• 4.8 milligrams vitamin C (8 percent DV)
• 5.4 microgram vitamin K (7 percent DV)
• 0.1 milligram riboflavin (7 percent DV)
• 1 milligram niacin (5 percent DV)
• 158 milligrams potassium (5 percent DV)

Health Benefits

1. Rich in Antioxidants

Perhaps the most impressive quality of paprika is the amount of antioxidant power it packs in just one serving. Peppers and products created from them have long been understood to have disease-fighting properties, due in large part to their ability to fight oxidative stress.

There are many antioxidants in paprika, including carotenoids, which are found to varying degrees in different types of paprika. Carotenoids are a type of pigment found in many plants that serve the body as antioxidants, preventing damage from oxidative stress (caused by an overabundance of free radicals in the body) and helping the body fight disease. These are fat-soluble nutrients, meaning they’re absorbed best when consumed alongside a healthy fat source, such as avocado.

The carotenoids commonly found in paprika are beta-carotene, beta-cryptoxanthin and lutein/zeaxanthin. Beta-carotene has many benefits, from skin protection to respiratory health to pregnancy support. The best-known benefit of beta-cryptoxanthin is the ability to lower inflammation in disorders such as arthritis. And, of course, lutein and zeaxanthin are known for their roles in the health of the eyes, helping fight off molecules that are known to cause damage that leads to conditions like macular degeneration.

In general, vitamin A is known for the way it decreases inflammation through antioxidant properties, and since inflammation is at the root of most diseases, getting enough of the nutrient is important in living a life that’s free of disease. And that’s just one of the paprika benefits.

2. Aids in Treatment for Autoimmune Conditions

A groundbreaking study conducted in 2016 found that capsaicin, the ingredient in chili peppers and other hot varieties that provide the heat — like paprika — may have incredible power against autoimmune conditions.

These often debilitating illnesses stem from the immune system attacking the host’s body. Symptoms of autoimmune diseases affect brain, skin, mouth, lungs, sinus, thyroid, joints, muscles, adrenals and gastrointestinal tract functions.

However, while autoimmune disorders are not curable, this 2016 study found that capsaicin stimulates biological reactions consistent with the treatment of autoimmune disease.

3. May Help Treat and Prevent Cancer

The capsaicin found in spicy paprika isn’t useful in treating just one type of disease — it also has great potential in treating and/or preventing cancer. Operating in several different mechanisms, capsaicin seems to be responsible for altering signaling pathways that limit cancer growth and even suppress genes that tell tumors to increase in size.

In particular, one paprika benefit may be its ability to protect against gastric cancer. A 2012 study of gastric cancer states, “Gastric cancer is the second most common cancer worldwide and the second most common cause of cancer-related deaths.” Over 80 percent of patients diagnosed with this form of cancer die within a year of their diagnoses or recurrence of the disease.

The good news is that capsaicin has potent anti-inflammatory effects on the incidence of gastric cancer, as discovered in 2016 in early research out of Japan.

There are many natural cancer treatments that have been effective in aiding treatment, so if you’re at risk of developing this disease, it’s wise to use paprika as one ingredient in a cancer-prevention lifestyle.

4. Potentially Useful in the Treatment of Diabetes

Like many nutrient-rich foods and spices, paprika seems to have the potential to help regulate blood sugar levels and assist in treating diabetes. When patients with diabetes consume paprika containing capsaicin, they better process the digestion and processing of sugars in the blood.

In addition, women with diabetes also tend to birth babies too large for their gestational ages, and capsaicin supplementation decreases the incidence of this as well.

5. Good for the Eyes

Because of the large amount of antioxidants present in this spice, such as vitamin A, lutein and zeaxanthin, it’s already clear that paprika benefits you by helping prevent diseases that damage your eyes.

In addition to these nutrients, the existence of vitamin B6 in paprika also helps keep your eyes healthy. People who consume high amounts of B6 see a slower onset of macular degeneration and other eye-related diseases, especially when consumed with large quantities of folate.

6. Keeps Your Heart Strong

Spicing up your life with paprika helps keep your heart and cardiovascular system in good shape. Vitamin B6 helps lower high blood pressure and heal damaged blood vessels. It even treats anemia by creating hemoglobin in the blood responsible for transporting oxygen through the bloodstream.

Paprika also contains capsanthin, which is touted, according to one study, as the main carotenoid in the spice. Little, however, is known about this antioxidant, especially in comparison to the other common antioxidants. As more research is done, one source found that capsanthin in paprika caused an increase in good HDL cholesterol, which is another way paprika can keep your cardiovascular system working well.

How to Use

Because paprika is a spice, it must be used in appropriate amounts to not overwhelm the taste buds. However, it goes far beyond the traditionally American deviled egg.

In the U.S., it’s also commonly used to season barbecue sauce, ketchup, meats and potato salad. Mexican cuisine is full of this spice in sauces, salsas and filling for items like chile relleno. It’s ordinary to roast peppers before using them to create paprika for a more smokey flavor.

Many cultures also appreciate the richness in flavor of paprika prepared in oil. This increases the heat from hot peppers and helps the body to absorb many of the antioxidants present in it. In several countries, such as Argentina, Bolivia, Chile and Peru, cooks add it to meats and oil to ramp up the flavor profile.

Paprika is also widely used in Europe, Africa and Asia as well in a variety of dishes. Everything from seafood to rice finds itself flavored with the aroma of this pepper spice, the most famous being the goulash of Hungary.

It’s great to use in our recipe for white chicken chili, adding a smokey quality to this winter dish high in healthy fats. It’s also the key ingredient in the Hungarian dishes chicken paprikash and goulash.

As it works well to thicken sauces and add flavor, we also use this spice when preparing homemade ranch dressing. The stuff you buy off the shelf is full of mystery ingredients, but this one will have you clamoring for a salad.

Interesting Facts

Until Christopher Columbus returned from the New World with his mistakenly named “peppers” (for example, the bell pepper), the people of Europe (and everywhere else but North America) had never even seen one of these curious plants that originated in Mexico. First used to decorate the gardens of European nobility, varieties of pepper eventually found their way to Turkey and, from there, to Hungary.

The word “paprika” is used in many non-English-speaking European countries to describe the pepper itself, although this is not the case in English, where it refers specifically to the red spice derived from dried peppers. According to the New World Encyclopedia, “The first note mentioning red pepper in Szeged, Hungary dates back to 1748, with the word paprika in an account book.”

Near the end of the 1800s — more than 300 years after the first pepper plant was grown in Hungary — paprika became a main part of Hungarian food preparation, although its earliest use there was for treatment of intermittent fever. Today, many claim the “best” paprika originates from the areas of southern Turkey where it’s now cultivated.

Side Effects and Allergies

There are very few allergic reactions on record to paprika, but as with any food, allergies are a potential risk, especially in an environment where you work with and touch many different spices in short periods of time.

Therefore, use caution and contact your physician right away if you notice any allergy symptoms, such as swelling of the mouth or lips or contact dermatitis on your hands after eating and handling this spice.

Final Thoughts

• Paprika is a (usually) red spice made from dried cultivars of peppers. It can be made from any type of pepper, which is why there is such a variety in the spiciness of different brands of the spice.
• This seasoning contains almost ¾ of the daily recommended value for vitamin A, along with other important antioxidants, vitamins and minerals.
• Paprika has shown promise in the treatment of diabetes, cancer, autoimmune conditions and cardiovascular disease.
• Your eyes will benefit from regular consumption because of the presence of eye-protecting antioxidants and vitamin B6.
• The peppers used to create paprika originated in Mexico and were brought to Europe, Africa and Asia by explorers who found the curious plant delicious and intriguing.
• By heating it in oil, you are able to release the full flavor profile.
• This spice can be used in just about any kind of dish, from seafood to soup to rice and everything in between.

The post Paprika: The Antioxidant-Rich Spice that Fights Disease appeared first on Dr. Axe.

These days, you’d be hard-pressed to find someone who’s never tried celery. It is a popular ingredient often featured in low-carb, low-calorie recipes for dieters and health-conscious consumers alike. However, far less people are familiar with celeriac, a root vegetable that is closely related to celery but boasts an entirely different set of nutrients and a unique list of health benefits.

Jam-packed with fiber, vitamin K, vitamin C and antioxidants, adding celeriac to your diet can have a powerful effect on health. Plus, there are limitless ways to enjoy it. Try baking, boiling, roasting or mashing this tasty tuber to take advantage of its many potential benefits.

What Is Celeriac?

Celeriac, also known as celery root, knob celery or turnip-rooted celery, is a root vegetable that belongs to the same plant family as celery. It’s known for its distinct appearance.

This appearance features a round base with multiple knobs and protrusions. It also has a leafy top, similar to a turnip or radish.

This root vegetable is cultivated across the globe in areas like North America, Southwest Asia, North Africa and Siberia. It can be cooked or consumed raw and incorporated into a wide range of different recipes.

It’s known for its nutty, celery-like flavor, coupled with its crunchy texture and stellar nutrient profile.

In addition to being incredibly versatile, celeriac is also highly nutritious. It fact, it’s linked to a number of benefits. These include better bone health, improved blood sugar control and more.

Celeriac is believed to have originated in the Mediterranean Basin. This is the area that surrounds the Mediterranean Sea.

The root vegetable has been around for thousands of years. It was even mentioned in Homer’s epic poem “Odyssey” as “selinon.”

It remains unclear exactly when celeriac was first cultivated, but there are references to the nutritious tuber dating back to the 17th century.

Today, celeriac is grown around the world in many regions, including North America, Southwest Asia, North Africa and Siberia. However, it’s more commonly found in several specific regions and cuisines, including France and Italy. In fact, it’s a staple ingredient in céleri rémoulade, which is a type of French root salad.

Celeriac Root Benefits

Rich in important health-promoting nutrients, celeriac is used to treat a wide array of ailments in many different forms of traditional medicine.

In Ayurvedic medicine, for example, it is believed to act as a natural diuretic. It helps promote kidney function and flush out toxins.

This root vegetable also stimulates digestion and boosts energy levels. Cooked root vegetables work best for those with a vata dosha because of their grounding properties.

Meanwhile, according to Traditional Chinese Medicine, celeriac can be used to help lower blood pressure. It’s also thought to have a slightly warming effect in the body. This can promote yang energy.

It also is believed to improve conditions like constipation, diabetes, heart disease and arthritis. That’s not all.

1. Promotes Digestive Health

Celeriac is a great source of fiber, packing in nearly three grams per cup. Fiber is essential to many aspects of health. It’s especially important when it comes to digestive health.

Fiber moves slowly through the gastrointestinal tract undigested. It adds bulk to the stool to maintain regularity and promote its passage from the body.

Fiber is often used as a natural remedy for constipation. In fact, studies suggest that upping your intake of fiber can effectively increase stool frequency.

Not only that, but fiber also acts as a prebiotic. Prebiotics provide fuel for the beneficial bacteria in your gut to optimize nutrient absorption and digestion.

Plus, research shows that high-fiber foods can even benefit other conditions, like hemorrhoids, gastroesophageal reflux disease, diverticulitis and intestinal ulcers.

2. Supports Strong Bones

Although perhaps most well-known for its integral role in blood clotting, vitamin K is a micronutrient that is essential when it comes to bone health as well. Vitamin K is required for the proper function of osteocalcin. Osteocalcin is a type of protein hormone found primarily in the bone.

According to a review published in the journal Nutrition in Clinical Practice, studies show that vitamin K may help increase bone mineral density and reduce the risk of fracture.

Celeriac is one of the best sources of vitamin K available. It has about 80 percent of the daily recommended value in just one cup.

It’s also relatively high in calcium. Calciums is another key mineral required for supporting healthy bone development and metabolism.

3. Fights Free Radicals

Free radicals are harmful compounds that can build up in the body as a result of factors like stress, pollution or an unhealthy lifestyle. Over time, these compounds can take a serious toll on health.

They cause oxidative damage to the cells and even contribute to the development of chronic conditions like heart disease, cancer and diabetes.

Celeriac is rich in antioxidants. Antioxidants are powerful compounds that help fight free radicals to keep your body healthy.

Antioxidants like vitamin C can also help reduce inflammation. Inflammation plays a role in conditions like rheumatoid arthritis, leaky gut syndrome and inflammatory bowel disease.

4. Regulates Blood Sugar

Low in carbohydrates yet high in fiber, adding celeriac root to your routine is a great way to promote normal blood sugar levels. This is because fiber slows the absorption of sugar in the bloodstream. This helps prevent sudden spikes and crashes in blood sugar.

In addition to its fiber content, celeriac is also low in calories but contains a hearty dose of protein. According to a review published in the American Journal of Clinical, following a high-protein diet can help lower blood sugar levels and improve blood sugar control. This is especially true in people with type 2 diabetes.

5. Enhances Weight Loss

Celeriac can be a delicious and nutritious addition to a well-balanced weight loss diet. Unlike many other root vegetables, it’s low in calories and carbohydrates. Plus, it’s highly versatile, adding a delicious crunch to guilt-free snacks and side dishes alike.

It’s also high in fiber and protein, both of which can be incredibly beneficial for weight loss. Fiber moves slowly through the digestive tract, helping keep you fuller for longer to ward off cravings and decrease appetite.

Meanwhile, protein helps slow the emptying of the stomach and reduces levels of ghrelin. Ghrelin is the hormone responsible for stimulating feelings of hunger.

Nutrition Facts

Celeriac root is very nutritious. It packs a good amount of vitamin K, vitamin C and phosphorus into each serving.

It’s also a low-carb food and high in fiber. That makes it a good low-carb, healthy snack.

One cup (about 156 grams) of raw celeriac contains approximately:

• 65.5 calories
• 14.4 grams carbohydrates
• 2.3 grams protein
• 0.5 gram fat
• 2.8 grams dietary fiber
• 64 micrograms vitamin K (80 percent DV)
• 12.5 milligrams vitamin C (21 percent DV)
• 179 milligrams phosphorus (18 percent DV)
• 468 milligrams potassium (13 percent DV)
• 0.3 milligram vitamin B6 (13 percent DV)
• 0.2 milligram manganese (12 percent DV)
• 31.2 milligrams magnesium (8 percent DV)
• 67.1 milligrams calcium (7 percent DV)
• 1.1 milligrams iron (6 percent DV)
• 0.1 milligram riboflavin (6 percent DV)
• 0.1 milligram copper (5 percent DV)
• 0.5 milligram pantothenic acid (5 percent DV)
• 0.1 milligram thiamine (5 percent DV)

In addition to the nutrients listed above, this root vegetable also contains a small amount of folate, vitamin E, zinc and selenium.

Celeriac vs. Celery

Celeriac and celery are closely related. In fact, both are members of the same family of plants. They are also low in calories and carbs.

Plus, they share a refreshing, mild taste and crunchy texture. They work well when used in everything from salads to slaws.

However, despite their similar names and nutrition profiles, there are several differences between celeriac vs. celery. For starters, they have completely different appearances.

Celery is known for its bright green stalks and leafy tops. Celeriac is actually a tuber that resembles a turnip but with a more knobby, gnarled appearance.

Additionally, while both can be consumed raw or cooked, celeriac is slightly more versatile. It can be enjoyed in a myriad of soup, pasta and side dishes.

In terms of nutrition, celery has a higher water content and is significantly lower in calories and carbs. However, one cup of celeriac contains double the amount of vitamin K, four times as much vitamin C and almost twice as much fiber than a single cup of celery.

Because both bring something different to the table, you can easily enjoy both as part of a balanced, nutrient-rich diet — as well as celery seed.

How to Use (Recipes)

Wondering where to buy celeriac to start enjoying the multitude of health benefits that it has to offer? This root vegetable is widely available at most grocery stores. It can be found in the produce aisle, often in the refrigerated section.

Look for celeriac when it’s in season. That is from late fall through early winter.

The roots should be at least the size of a softball or larger. It should be firm and heavy.

Opt for organic whenever possible to minimize pesticide exposure, and store in the refrigerator to extend shelf life and longevity.

There are a number of different ways to enjoy celeriac. It can easily be consumed either raw or cooked.

Raw celeriac works well for salads or in coleslaw thanks to its slightly nutty celeriac taste and crunchy texture. It can also be boiled, mashed, roasted or baked. These options give it a slightly sweeter flavor that’s absolutely delicious.

Preparing celeriac can be a bit intimidating due to its unique appearance and gnarly protrusions. Once you get the hang of it, though, it’s actually pretty simple.

Start by cutting off the top and bottom. Then use a knife to carefully slice the rest of the skin off the veggie. Next, simply cut into slices or chunks, depending on what your specific recipe calls for.

Keep in mind that celeriac tends to lose its color quickly after it is sliced. However, you can easily prevent this by submerging it into a bowl of water with a splash of lemon juice.

There are a number of celeriac recipe options out there. These include keto fries (swap the turnips for celeriac) to celeriac puree and beyond.

Although it may not be considered a zero-carb snack since it does contain a small amount of carbs in each serving, it can be a weight loss-friendly alternative to other root vegetables in snacks, like chips or fries.

It’s also a good substitute for nightshade vegetables like potatoes or radishes for those who may have a sensitivity.

Need a few ideas for how to prep and enjoy this vegetable at home? Here are a few celeriac recipes to get you started:

• Celeriac Root Pasta Noodles
• Garlic & Herb Celeriac Fries
• Celeriac Mash
• Easy Roasted Celeriac Soup
• Celeriac Steak with Salsa Verde

Risks and Side Effects

There have been many documented reports of celeriac allergies, especially in those who are also allergic to celery or other vegetables in the same family. If you are allergic to celeriac, consuming it may lead to a slew of food allergy symptoms, including itching, tingling, swelling and dermatitis.

If you notice these or any adverse side effects after consuming celeriac, discontinue use immediately, and consider consulting with your doctor.

Final Thoughts

• What is celeriac? It is a root vegetable closely related to celery that has a round base, leafy top and crunchy texture that works well in many different celeriac recipes.
• This root vegetable is low in calories and carbohydrates. It’s also high in fiber and micronutrients like vitamin K, vitamin C, phosphorus and potassium.
• Thanks to its impressive nutrient profile and antioxidant content, some of the potential celeriac health benefits include stronger bones, enhanced digestive health, better blood sugar control and increased weight loss.
• This vegetable can be enjoyed raw or cooked. It can be included in dishes like salads, slaws, fries, veggie chips or even pastas as a delicious and nutritious addition to a well-rounded, balanced diet.

The post Celeriac: The Low-Calorie, Low-Carb Root Vegetable that Benefits the Gut appeared first on Dr. Axe.

St. John’s wort, also known as hypericum perforatum, is a flowering plant of the genus Hypericum and has been used as a medicinal herb for its antidepressant and anti-inflammatory properties for over 2,000 years. The Greek physicians of the first century recommended the use of St. John’s wort for its medicinal value, and the ancients believed that the plant had mystical and protective qualities.

If you have little experience with this powerful herb, you may be questioning “what does St. John’s wort do for the body?” St. John’s wort uses, dating back to the ancient Greeks, include treatment for illnesses such as various nervous or mood disorders.

It may be a funny-sounding name, but the benefits of this herb are no joke. And the name was given to the plant because it blooms around June 24, the birthday of John the Baptist, and the word “wort” is an old English word for plant.

St. John’s wort is most commonly used as a natural remedy for depression and other common issues such as anxiety, tiredness, loss of appetite and trouble sleeping. It’s also used to treat heart palpitations, moodiness, the symptoms of ADHD, obsessive-compulsive disorder, seasonal affective disorder and menopause.

What Is St. John’s Wort?

The genus Hypericum consists of approximately 400 species of herbs and shrubs that have yellow or copper-colored flowers with four to five petals, numerous stamens and a single pistil. The plant flowers are used to make extracts, capsules and teas that possess therapeutic properties.

The St. John’s wort plant is native to Europe, but is commonly found in the United States and Canada in the dry ground of roadsides, meadows and woods. Although not native to Australia and long considered a weed, St. John’s wort is now grown there as a crop, and today Australia produces 20 percent of the world’s supply.

Pharmaceutical companies, particularly in Europe, prepare standard formulations of this herb that are taken by millions of people.

St. John’s wort produces dozens of biologically active substances, but two compounds found in the plant, hypericin and hyperforin, have the greatest medical activity. Other compounds, including the flavonoids rutin, quercetin and kaempferol, also appear to have medical activity.

Health Benefits

1. Works as an Antidepressant

Many studies show that St. John’s wort may help fight mild to moderate depression and anxiety and has fewer side effects than most other prescription antidepressants, such as loss of sex drive. However, there are St. John’s wort drug interactions, so the herb should be taken only under the guidance of a healthcare professional, especially if you already take medications for depression.

In a 2017 meta-analysis including 27 clinical trials and over 3,800 patients, researchers concluded that St. John’s wort has comparable efficacy and safety to SSRIs.” Studies show that St. John’s wort uses seem to work as well as selective serotonin reuptake inhibitors (SSRIs), a popular type of antidepressant that doctors often prescribe first to treat depression, such as Prozac, Celexa and Zoloft.

Researchers aren’t exactly sure how St. John’s wort works for depression; some have suggested that the herb acts similar to a SSRI because it makes more serotonin, dopamine and norepinephrine available in the brain. These neurotransmitters help improve your mood and can be responsible for treating symptoms of depression.

In studies using the rat forced swimming test, an animal model of depression, St John’s wort extracts induced a significant reduction of immobility. In other experimental models of depression, including acute and chronic forms of escape deficit induced by stressors, St John’s wort extract was shown to protect rats from the consequences of unavoidable stress.

St. John’s wort uses also include improving mood in people with seasonal affective disorder (SAD), a type of depression that occurs during the winter months because of lack of sunlight. SAD is usually treated with light therapy, and there is some evidence that using St. John’s wort together with phototherapy works even better as a way to beat the winter blues.

2. Relieves PMS Symptoms

Because of its positive effects on mood, St. John’s wort has been used to alleviate and naturally remedy PMS symptoms, such as depression, chronic fatigue and hormonal imbalance.

A study done at the Institute of Psychological Sciences in the United Kingdom included 36 women aged 18–45. They had regular menstrual cycles and were diagnosed with mild PMS. The women were randomly assigned to receive either St. John’s wort tablets at 900 milligrams a day or identical placebo tablets for two menstrual cycles; then the groups switched doses and the next two cycles.

Symptoms were rated daily throughout the trial using the Daily Symptom Report, and the women reported on feelings of depression, aggression, hormone balance and hormonal stimulation. The trials showed that St. John’s wort is superior to a placebo in improving physical and behavioral symptoms of PMS, but there were no significant effects compared with a placebo in treating mood and pain-related PMS symptoms.

Researchers reported that daily treatment with St. John’s wort was more effective than placebo treatment for the most common physical and behavioral symptoms associated with PMS, and further work is needed to determine whether pain and mood symptoms benefit from longer treatment duration.

3. Improves Mood During Menopause

St. John’s wort uses include being tested as an herbal remedy that relieves the psychological and vegetative symptoms of menopause. A study published in Advance in Therapy and performed in Berlin investigated 12 weeks of treatment with St. John’s wort; 111 women, ages 43 to 65, took one 900 milligram tablet three times daily. All of the participants experienced symptoms characteristic of the pre- and postmenopausal state.

The treatment outcome was evaluated by the Menopause Rating Scale, a self-designed questionnaire for assessing sexuality, and the Clinical Global Impression scale. To test the results, the incidence and severity of typical psychological, psychosomatic and vasomotor symptoms were recorded after five, eight and 12 weeks of treatment.

Substantial improvement in psychological and psychosomatic symptoms was observed, and menopausal complaints diminished or disappeared completely in 76 percent of the women; in addition to this, sexual well-being also improved after treatment, displaying that St. John’s wort uses include providing natural menopause relief.

4. Fights Inflammation and Skin Irritations

St. John’s wort has antibacterial properties and may also help fight chronic inflammation. When applied topically, it relieves symptoms associated with minor wounds and skin irritations, working as a natural treatment for eczema, a home remedy for burn relief and a way to naturally treat hemorrhoids.

St. John’s wort shows anti-inflammatory properties due to its inhibitory effects on pro-inflammatory genes like cyclooxygenase-2, interleukin-6 and inducible nitric-oxide synthase. These genes play a critical role in chronic inflammatory diseases.

St. John’s wort extracts have been used for thousands of years to treat cuts and abrasions. Its usefulness in reducing inflammation is well-known and appears to be related to its ability to serve as an antibacterial agent.

In a 2003 study at the Department of Dermatology at the Freiburg University Clinic in Germany, 18 patients with eczema were treated twice daily over a period of four weeks. After the trial, the severity of the skin lesions improved on sites of treatment, and skin tolerance and cosmetic acceptability was good or excellent with the St. John’s wort cream.

And in a 2017 case study, St. John’s wort extract provided significant efficacy for the treatment of pressure sore wounds in an intensive care unit patient.

5. Improves Symptoms of Obsessive Compulsive Disorder

Obsessive compulsive disorder (OCD) is a mental disorder where people perform certain routines repeatedly and are unable to control their thoughts or activities. This can be a debilitating condition, so the data that suggests the positive effects of St. John’s wort are indeed promising.

A study done at the Dean Foundation for Health Research and Education analyzed 12 patients who were diagnosed with OCD; the participants were treated for 12 weeks, with a fixed dose of 450 milligrams of 0.3 percent St. John’s wort twice daily. The study included weekly evaluations that were conducted with the Yale-Brown Obsessive Compulsive Scale, the Patient Global Impressions of Improvement Scale and the Clinical Global Impressions of Improvement scale, and a monthly evaluation with the Hamilton Rating Scale for Depression.

Significant changes occurred within one week and continued to increase throughout the trial. At the endpoint, five of the 12 patients were rated “much” or “very much improved” on the clinician-rated CGI, six were “minimally improved,” and one had “no change.” The most common side effects reported were diarrhea and restless sleep. Because improvement began at one week, and grew over time, researchers believe that St. John’s wort can be a helpful tool in treating OCD, and more placebo-controlled studies should take place in the future.

6. Has Anti-Cancer Properties

Researchers have found that St. John’s wort stops the growth of tumor cells and can treat both nonmelanoma and melanoma skin cancer cells. Because St. John’s wort has shown to have significant antitumor activity, researchers suggest that it’s an effective cancer-fighting treatment that’s available in abundance because it’s a naturally occurring plant.

Data from a 2003 study done in Spain indicates that hyperforin, a derivative found in St. John’s wort, is a compound that interferes with key events in angiogenesis — the formation and growth of cells. This confirms the recent and growing evidence about a potential role of this compound in cancer and metastasis inhibition and makes it a promising drug for further evaluation in the treatment of angiogenesis-related pathologies.

7. May Support Smoking Cessation

A systematic review conducted in Canada found that St. John’s wort may promote smoking cessation by alleviating tobacco withdrawal symptoms and decreasing negative effects through various mechanisms.

Researchers suggest that the herb is able to inhibit monoamine oxidase A and B, and is involved in dopamine and noradrenaline reuptake. These actions help to reduce symptoms associated with smoking cessation.

Dosage Recommendations

St. John’s wort can be obtained from your local health food store in many forms, including capsules, tablets, tinctures, teas and oil-based skin lotions. You can also find St. John’s wort in chopped or powdered forms.

Most products are standardized to contain 0.3 percentage hypericin, but make sure to read the label before making your purchase. Herbal supplements aren’t regulated, so you need to make sure you take the right product for your needs.

How long does it take for St. John’s wort to work? Know that you will not feel an immediate response. It generally takes a few weeks to several months to feel the benefits of St. John’s wort, so be patient and do not increase your dose without consulting your doctor first.

For Children

Most studies on St. John’s wort have been conducted in adults, but one study involving more than 100 children under the age of 12 indicated that St. John’s wort may be a safe and effective way of treating mild to moderate symptoms of depression in children.

If you are thinking about giving your child St. John’s wort to treat depression, you should absolutely consult with a medical supervisor first. Children being treated with St. John’s wort must be carefully monitored for allergic reactions and side effects, such as diarrhea and upset stomach.

For Adults

For adult use, the typical dose in capsule form is 300 milligrams, three times daily with meals. You should consult your healthcare professional before taking more than the standard dose of St. John’s wort. To improve a specific condition, you may benefit from the following recommended doses (under the guidance of your healthcare professional):

• For anxiety, take 300 milligrams of St. John’s wort by mouth three times daily.
• For mild to moderate depression, take 300 milligrams three times per day, with meals.
• For severe depression, take about 900 milligrams of St. John’s wort by mouth daily for eight to 12 weeks (with doctor approval).
• For psoriasis, use St. John’s wort ointment two times daily on the skin for four weeks.
• For wound healing, use 20 percent St. John’s wort in petroleum jelly on affected skin three times daily for 16 days.
• For menopausal symptoms, take 300 milligrams once daily for 12 weeks.
• For PMS, take 300–900 milligrams of St. John’s wort by mouth daily for two menstrual cycles.
• For irritable bowel syndrome, take 450 milligrams twice daily for 12 weeks.
• For nerve pain, take three 300–900 microgram hypericin tablets by mouth for two treatment periods of five weeks each.
• For obsessive-compulsive disorder, take 450–900 milligrams by mouth daily for 12 weeks.

If you are taking a dosage above 300 milligrams, three times daily, consult your healthcare professional first. Also, it is best to reduce your dose slowly over time, instead of stopping St. John’s wort suddenly.

Risks, Side Effects and Interactions

Extensive research supports that St. John’s wort uses are safe when taken by mouth for up to three months, and some evidence suggests it can be used safely for over one year. St. John’s wort side effects include trouble sleeping, vivid dreams, restlessness, anxiety, irritability, stomach upset, fatigue, dry mouth, dizziness, headaches, skin rash, diarrhea and tingling.

Keep in mind that it generally takes weeks or even months for St. John’s wort benefits to become noticeable. It is not a fast-acting treatment for conditions like depression and increasing your dose isn’t going to make it work immediately. You need to give it time. When taken in large doses, St. John’s wort may cause severe reactions to sun exposure, so be sure to wear sunblock outside, especially if you are light-skinned.

Taking St. John’s wort is not recommended for women who are pregnant or breastfeeding; it’s most likely safe for children between the ages of 6 and 17, but they shouldn’t take it for more than eight weeks.

There are a number of health cautions pertaining to St. John’s wort uses that need to be considered before use. Recent research shows these interactions result from the ability of St. John’s wort components to produce intestinal or hepatic enzymes that either remove drugs from the body or metabolize them to inactive forms.

Some cases have found that it can interfere with conceiving a child, worsen the symptoms of ADHD when taking medication already, lead to manic episodes in people who are bipolar or suffer from major depression, contribute to dementia in people with Alzheimer’s disease, and bring on psychosis in some people with schizophrenia.

If you are taking St. John’s wort, be mindful if you notice an allergic reaction, feelings of fatigue or restlessness, increased blood pressure, increased sensitivity to the sun, and an upset stomach.

It’s important to tell your doctor if you’re taking St. John’s wort because it does interact with several medications, including birth control pills, allergy medications, sedatives, medications for migraines and heart disease medications. Consult your doctor before taking St. John’s wort if you:

• have a bleeding disorder
• are suicidal or severely depressed
• have a weak immune system
• take drugs for HIV/AIDS
• have high cholesterol
• have seizures
• have a weak nervous system
• are prone to swelling
• have stomach or intestinal problems
• have cataracts
• have diabetes

Final Thoughts

• The flowers of the St. John’s wort plant have been used medicinally for thousands of years. Today, St. John’s wort teas, extracts, capsules and powders are available in your local health food store.
• Today, St. John’s wort is used to improve symptoms of depression, anxiety, OCD, menopause and PMS. It also helps to soothe skin irritations, may help to fight cancer and supports smoking cessation.
• The standard dose for St. John’s wort is 300 milligrams, three times daily. Keep in mind, it takes several weeks to feel the benefits of this herb, so you’ll need to be patient.
• Do not take more than the standard dose without consulting with your healthcare professional first. And if you are taking any medications, seek advice from your doctor before using St. John’s wort.

The post St. John’s Wort Benefits for Depression, PMS & Menopause appeared first on Dr. Axe.

Do you suffer from premenstrual syndrome (PMS), irregular periods, infertility or menopause? Vitex, also known as chasteberry, may help. It’s been used for centuries and has proved itself effective time and again in scientific studies.

This small but medicinally potent brown berry about the size of a peppercorn has a long history (over 2,000 years) of use as an herbal medicine.

But vitex is not only for women with hormonal issues that need fixing. It’s recently been shown to exhibit antitumor activities in different human cancer cell lines, and that’s not all. Keep reading to find out all of the incredible health advantages it holds for both women (especially) and men.

What Is Vitex?

Vitex is technically the name for the largest genus in the family Verbenaceae, which comprises 250 species distributed all over the world. The vitex species are deciduous shrubs.

The most common variety of vitex used medicinally is chaste tree, which produces chasteberry (Vitex agnus-catus), a small brown berry fruit about the size of peppercorn. Chastetree is actually a deciduous shrub native to the Mediterranean and Asia and has been naturalized in North America. Chasteberry is frequently called by its Latin names: vitex or agnus-castus. Other names include Abraham’s balm, lilac chastetree and monk’s pepper.

As scientists search for potential biologically active compounds from medicinal plants, 18 compounds have been found in the fruits of Vitex agnus-castus. To date, more than 20 vitex species have been investigated for chemical and biological properties. The results have included the isolation and characterization of approximately 200 compounds, mainly flavonoids, terpenoids, steroids, iridoids and lignans.

Herbs like vitex are natural ways you can strengthen and tone your body’s systems. The medicinal ability of chasteberry to positively affect hormonal health issues appears to be derived from dopaminergic compounds present in the herb. Chasteberry helps the body raise its own levels of progesterone.

Health Benefits

1. Relieves PMS Symptoms

Vitex is one of the most popular herbal remedies for PMS symptoms, including cramps. The symptoms of PMS can greatly be reduced or even eliminated by making an effort to get your hormones in proper balance. Vitex is one of the top herbal recommendations when it comes to natural PMS relief.

In fact, one study published in the Journal of Women’s Health & Gender-Based Medicine found that after being treated with vitex for three menstrual cycles, 93 percent of patients reported a decrease in the number of PMS symptoms or a complete end of PMS complaints. In addition to reducing unwanted premenstrual symptoms, it also treats some menopausal symptoms as well as hormonally induced acne.

For a woman, inappropriately increased production of prolactin may be a factor in cyclic breast tenderness and other PMS symptoms. Vitex is believed to work well at reducing PMS symptoms because it suppresses the release of prolactin from the pituitary gland.

Numerous studies suggest that chasteberry may help reduce symptoms of PMS, including breast tenderness, headache and irritable mood. In one review conducted by the Royal Melbourne Institute of Technology and the University in Australia, five out of six studies found vitex extracts to be superior to a placebo for treating PMS.

2. Reduces Uterine Fibroids

Uterine fibroids are non-cancerous tumors found within the uterine walls, often resulting in a change in the size or shape of the uterus as well as several unpleasant symptoms. A key way to prevent and reduce uterine fibroids is to maintain a proper balance of hormones. Chasteberry can help to balance the ratio of estrogen to progesterone.

3. Improves Female Fertility

Vitex has been shown to improve fertility, particularly for women with luteal phase defect (shortened second half of the menstrual cycle). These women have trouble because their ovaries don’t release enough progesterone.

In one trial, 48 women (ages 23 to 39) who were diagnosed with infertility took chasteberry once daily for three months. During the three-month trial period, seven women became pregnant and 25 women experienced normalized progesterone levels, which can increase the chances for pregnancy.

Another study evaluated 52 women with luteal phase defects due to latent hyperprolactinemia (higher than normal levels of the hormone prolactin in the blood). Each woman received a daily dose of 20 milligrams of Vitex agnus castus preparation or a placebo. The study was aiming to prove if it could reduce the elevated pituitary prolactin and also normalize the deficits in luteal phase length and luteal phase progesterone synthesis.

Results were excellent. After three months, the women treated with vitex had a reduction in prolactin release, shortened luteal phases were normalized and deficits in the luteal progesterone synthesis were eliminated. Two women in the treated group also got pregnant during the course of the study, and no negative side effects of were seen.

These results show chasteberry can be utilized as a natural infertility treatment in women.

4. Clears Up Acne

Hormone imbalances and fluctuations can be a the root of acne, especially if you’re a woman. If you experience monthly outbreaks of acne, especially along your jawline and chin, vitex might be a perfect acne natural remedy.

It can balance your hormones, which can reduce acne formation in women. Preliminary research suggests that it might help clear premenstrual acne, as well, possibly by regulating hormonal influences.

5. Treats Endometriosis

Endometriosis is an often painful disorder in which tissue that normally lines the inside of your uterus grows outside your uterus. It most commonly involves your ovaries, bowels or the tissue lining your pelvis. No one is sure of the exact cause of endometriosis, but some contributing factors include hormonal imbalances and genetics.

You can’t do anything about the genetics factor, but the hormonal imbalance can possibly be overcome with the use of vitex. To naturally treat endometriosis, chasteberry is usually taken long term (12 to 18 months) for maximum effectiveness.

6. Remedies Amenorrhea

Amenorrhea is a medical condition in which a woman of reproductive age has her menstrual cycle stop suddenly. If you’re not pregnant and your period is irregular or has stopped, it’s a solid indication that something isn’t right.

Amenorrhea can be caused by a number of factors with one possibility including having too much prolactin in your body, which can cause hypoestrogenism or estrogen deficiency. Vitex supplementation can help to modulate prolactin and get a healthy balance of estrogen and progesterone back on track.

7. Lowers Menopause Symptoms

Menopause is the permanent end of menstruation and fertility, defined as occurring 12 months after your last menstrual period. It can happen in your 40s or 50s, but the average age is 51 in the U.S. Vitex is often combined with other herbs, such as black cohosh or dong quai, for maximum benefits.

One 2007 study published in Gynecological Endocrinology found that an herbal supplement containing chasteberry provided safe and effective relief of hot flushes and sleep disturbances in pre- and postmenopausal women. Another 2015 study found that a supplement containing vitex as a key ingredient was able to reduce moderate to severe menopause symptoms.

8. Treats Enlarged Prostate

Benign prostatic hyperplasia is an age-associated prostate gland enlargement that can cause urination difficulty. A 2005 study conducted by the Institute of Pharmaceutical Biology at the University of Basel in Switzerland showed that extracts of Vitex agnus-castus fruits can be useful for the prevention and treatment not only of an enlarged prostate, but also prostate cancer. Data showed that vitex contains components that inhibit proliferation and kills prostate cancer cells.

Dosage Recommendations

Vitex or chasteberry is available in many different forms in your local health store or online. The dried, ripe chasteberry is used to prepare liquid extracts or solid extracts that are put into capsules and tablets. You can also find vitex in liquid or tea form, or combined with other herbs that promote hormonal balance. You can also order the dried berries and make your own tincture at home.

Here are the recommended doses for certain uses:

• For PMS: 400 milligrams daily before breakfast
• For uterine fibroids: 400 milligrams twice daily
• For infertility: 160–240 milligrams daily
• For acne: 160 milligrams daily
• For endometriosis: 400 milligrams twice daily
• For menopause: 160–240 milligrams daily

History

In ancient times, vitex was believed to be an anaphrodisiac (the opposite of an aphrodisiac) or something that lowers the libido. It makes sense that chasteberry originally got its name from its ability to counter sexual desire. The Romans used a drink prepared from the plant’s seeds to decrease libido.

In ancient Greece, young women celebrating the festival of Demeter wore chasteberry blossoms to show that they were remaining chaste in honor of the goddess. For monks in the Middle Ages, chasteberry was used for similar purposes, which lead to the common name “monk’s pepper.”

The modern use of vitex began in the 1950s when the German pharmaceutical firm Madaus Co. first produced a standardized chasteberry extract.

In Iranian traditional medicine, vitex leaves and fruits are used for increasing milk production in women. The fruits of Vitex rotundifolia have been used as a folk medicine for the treatment of headache, cold, migraine, eye pain, female hormonal disorders, asthma, chronic bronchitis and gastrointestinal infections, such as diarrhea and bacterial dysentery.

Vitex trifolia has been used as an anti-inflammatory and sedative for headache, rheumatism and for common cold in Asian countries. In China, vitex is even a folk medicine for the treatment of cancers.

Precautions and Side Effects

Vitex supplements are typically safe for most people when taken by mouth in appropriate dosages. Uncommon vitex side effects include upset stomach, nausea, rash, acne, itching, headaches, difficulty sleeping and weight gain. When some women begin taking vitex, they notice a change in menstrual flow.

If you’re pregnant, have a hormone-sensitive health condition — such as endometriosis or breast cancer — or if you have a history of mental illness or Parkinson’s disease, then talk to your doctor before taking vitex in any form.

Vitex can interfere with some medications, including birth control, antipsychotics and estrogen supplements like those used with in-vitro fertilization treatments. Speak with your doctor before trying vitex if you are taking any of these medications.

Final Thoughts

Vitex, also known as chasteberry, is one of the most popular natural remedies for PMS and hormonal balance. And while it’s extremely beneficial for women, it’s also useful for men. For instance, it’s been shown to relieve PMS symptoms, reduce uterine fibroids, improve female fertility, clear up acne, treat endometriosis, remedy amenorrhea, lower menopausal symptoms and treat an enlarged prostate.

The most common variety of vitex used medicinally is chaste tree, which produces chasteberry (Vitex agnus-catus), a small brown berry fruit about the size of peppercorn.

The post Vitex or Chasteberry, the Female-Friendly Fruit for PMS appeared first on Dr. Axe.

Cascara sagrada was once available as an over-the-counter herbal laxative, but due to a lack of supportive research and subsequent withdrawal of FDA approval, it can now be found as a dietary supplement, but not as a drug. If it is taken orally for laxative purposes, it’s commonly recommended for no longer than a week of use and with caution.

So what does cascara do? Other than its long history of use as a natural laxative for constipation relief, some people believe it can be used as a treatment for liver problems, gallstones and cancer — but the evidence to date for these uses is lacking.

Below we discuss possible cascara sagrada benefits along with known cascara sagrada dangers.

What Is Cascara Sagrada?

Cascara, also known as cascara sagrada, bitter bark, cascara buckthorn, cascararinde and chittem bark, is a small tree or shrub that can be found growing North American locations including California, Oregon, Washington, Idaho and Montana, as well as Southeast British Columbia.

The cascara tree (Rhamnus purshiana) is considered to be an endangered species at this time. It can grow to be around 32 feet tall and has grayish-black bark. Cascara sagrada, which is used medicinally, is the dried bark of the cascara tree which is made available in solid and liquid forms.

Cascara sagrada bark contains chemicals called anthraquinones, which provide its color and also its laxative effects. Cascara sagrada weight loss claims are easily found around the internet, but this is neither a recommended nor safe use of the herb.

In Spanish, cascara sagrada means “sacred bark.” This name may have come from Spanish priests who named the tree for its similarity to wood used for the ark of the covenant and/or for its impressive medicinal abilities.

As a traditional medicine, cascara was used by Native Americans as an herbal laxative. In 1805, scientists formally identified cascara sagrada, but its bark wasn’t frequently used for medicinal purposes until around 1877.

In more recent years, cascara sagrada was approved by the FDA as an ingredient in commercial laxatives, but reservations began to be raised about the effectiveness and safety of this herbal remedy for constipation. Manufacturers of cascara sagrada drugs were given the opportunity to provide safety and effectiveness information to the FDA to refute the concerns, but some sources say the companies didn’t believe it was worth the cost of conducting studies, so they did not provide any helpful information.

Consequently, makers of OTC laxatives with cascara were told by the the FDA to either remove or reformulate their cascara products by November 5, 2002. Fast forward to present day and cascara is now only available as an herbal supplement, but not as a drug.

Other than being an herbal supplement, cascara is also currently employed in the processing of some sunscreens. It’s also used in a non-bitter extract form for flavoring in food and beverages.

Benefits

1. Constipation

Constipation is said to effect at least 14 percent of the adult world population. This common health concern can be the result of lifestyle choice (such as poor diet) or medication side effects, or it can be related to a medical condition.

Constipation relief is cascara sagrada’s best known possible benefit. According to the National Institutes of Health (NIH),

Cascara is generally safe and well tolerated, but can cause adverse events including clinically apparent liver injury when used in high doses for longer than recommended periods … Liver injury from long term cascara use is rare and most cases have been self-limited and rapidly reversible upon stopping the laxative. However, severe cases with acute liver failure and development of ascites and portal hypertension have been described.

This is exactly why cascara sagrada supplements are typically only considered safe for a one week maximum of usage and recommended dosages should not be exceeded.

Cascara is considered a botanical stimulant laxative and as such it works by causing increased peristalsis (muscle contractions) in the intestines, which helps to move stool through the bowels to produce a bowel movement. Cascara’s ability to act as a laxative is attributed in scientific research to its content of anthraquinone glycosides.

Cascara bark also contains resins, tannins and lipids. While senna is said to be a popular choice for constipation relief in the Middle East, cascara is most popular in North America, alongside castor oil.

2. Cancer

Several studies have been performed to investigate cascara’s possible anticancer ability. A 2002 study published in Life Sciences researched the effects of aloe-emodin, a component of cascara, on two human liver cancer cell lines, Hep G2 and Hep 3B. The researchers found that aloe-emodin inhibited cancer cell proliferation and induced apoptosis (programmed cell death) in both cell lines, concluding that aloe-emodin “may be useful in liver cancer prevention.”

In terms of its possible anticancer ability, the Memorial Sloan Kettering Cancer Center points out, “Laboratory studies show that a compound found in cascara, aloe-emodin, has anticancer activity, but laboratory results are often not transferable to the human body. Clinical trials have not yet been conducted.”

So for right now, the possibility for cascara to help fight cancer exists, but has not been confirmed by clinical human studies.

3. Liver Health and Gallstones

In addition to cancer, other possible uses for cascara are often said to include the treatment of gallstones and liver disease, but there are currently limited clinical studies to support these uses.

One animal study published in 2010 did find that cascara’s emodin did appear to help with liver damage. Rat subjects with histological liver damage due to acetaminophen administration experienced some degree of liver protection after emodin therapy in a dose-dependent manner. Specifically, 30 mg/kg and 40 mg/kg doses of emodin effectively reversed toxic liver events caused by the acetaminophen.

Some traditional medicine practitioners are known to use cascara sagrada and garlic/castile enemas along with olive oil and lemon juice treatment as part of a gall bladder flush to promote the passage of gallstones.

Dosage

Over-the-counter laxatives containing cascara sagrada are no longer available in the U.S., but it’s not hard to find an herbal supplement of cascara sagrada at health stores and online in capsule or liquid extract form. You can also purchase dried cascara bark or cascara sagrada bark powder in stores or online.

Dosages that have been studied in scientific research for constipation include:

• One cup of cascara sagrada tea per day created by steeping two grams of finely chopped bark in about two-thirds of a cup of of boiling water for five to 10 minutes and straining this mixture before drinking.
• For constipation: 20 to 30 milligrams of the active ingredient (hydroxyanthracene derivatives) per day.
• Two to five milliliters of cascara liquid extract is taken three times per day.

How long does it take cascara to work? As with most herbal laxatives, it can vary from person to person, but if often takes six to 12 hours. When used as a laxative, the appropriate dose of cascara sagrada is typically considered to be the smallest amount required to maintain soft stools.

Risks, Side Effects and Interactions

Cascara is believed to possibly be safe for the majority of adults when it’s taken by mouth for less than seven days. What are the side effects of cascara sagrada? Common cascara sagrada side effects include stomach upset and cramps.

Long-term use (longer than one or two weeks) of cascara is considered unsafe. The possible serious side effects of long-term use include dehydration, muscle weakness, heart problems and low levels of electrolytes in the blood. Cascara sagrada not recommended for use in children, who are even more likely to become dehydrated and experience electrolyte imbalance.

Cascara should not be taken by anyone with gastrointestinal disorders such as intestinal blockage intestinal obstruction, ulcerative colitis, Crohn’s disease, appendicitis, stomach ulcers, or unexplained stomach pain.

Medications that are known to interact with cascara sagrada include stimulant laxatives, blood thinners, diuretics, corticosteroids, digoxin (Lanoxin), and any oral drugs. Cascara should also not be taken with horsetail, licorice, herbs that contain cardiac-glycosides, or herbs and supplements that contain chromium.

Check with your health care provider before using cascara sagrada if you have any health conditions or are currently taking medication.

Final Thoughts

• Cascara sagrada was previously found in OTC laxative drugs and was approved by the FDA up until 2002 when the FDA ended its approval for use and classification as a drug.
• Today, cascara can be found in various dietary supplement forms including capsule, liquid extract, and powder.
• The main traditional and current use of cascara herb is as a laxative for constipation relief.
• Cascara sagrada should be taken for constipation in the smallest possible dose and should not be taken for longer than one week.
• Laboratory studies show some promise for cascara’s use in cancer and liver disease, but human studies are needed. A component of cascara, aloe-emodin, is the main focus of research.
• Serious dangers of long-term cascara sagrada use include dehydration, muscle weakness, heart problems, and electrolyte imbalance.
• This herb should never be taken by children, pregnant/nursing women, or anyone with gastrointestinal disorders.

The post Does Cascara Sagrada Relieve Constipation Safely? appeared first on Dr. Axe.

Want to have more energy, better digestion and skin that’s resilient to the signs of aging? Then you’ll want to learn about schisandra, a type of medicinal berry with multiple healing properties that has been utilized in Traditional Chinese Medicine as a healing herb for thousands of years.

It’s most well-known for boosting liver function and helping with adrenal functions to help prevent adrenal fatigue, but schisandra benefits go even further.

What Is Schisandra?

Schisandra (Schisandra chinensis) holds a special place in history since it was used along with other ancient herbs, like ginseng, goji berry and reishi, by Taoist masters, Chinese emperors and elitists. In Russia, schisandra first gained recognition as an “adaptogen agent” in the 1960s when it was published in the official medicine of the USSR handbook, following the discovery that it helps fight adrenal fatigue, heart problems and the negative effects of stress.

Interestingly, schisandra gets its name due to the berries having quite a complex taste, since they hold five distinct flavor properties: bitter, sweet, sour, salty and hot. This is why schisdanra is sometimes called “the five-flavored berry.”

Beyond just how it tastes, its flavor components are important for understanding the way it works. The secret to schisandra’s power is that it’s said to have properties pertaining to all five elements in Traditional Chinese Medicine (TCM), which means it works in multiple “meridians” within the body to restore internal balance and health.

Because it impacts nearly every organ system within the human body (what TCM refers to as the 12 “meridians”), it has dozens of uses and benefits. TCM views schisandra as an herb that helps balance all three “treasures” within the body: jing, shen and chi.

It’s most well-known for boosting liver function and helping with adrenal functions, but other benefits also include:

• acting like a powerful brain tonic (improving focus, concentration, memory and mental energy)
• improving digestion
• supporting hormonal balance
• nourishing the skin

Studies have found that, in healthy subjects, schisandra generates alterations in the basal levels of nitric oxide and cortisol present in blood and saliva. In animal studies, it’s also been shown to help modify the response to stress by suppressing the increase of phosphorylated stress-activated protein kinase, which raises inflammation.

Schisandra has historically been taken as a tonic tea, but today you can find it in supplement form, which makes it easier than ever to use. Unlike many other herbs or supplements, it can be taken long term without any negative side effects or risks. In fact, it’s believed to work better and better the longer you take it, just like many other natural adaptogens.

Some herbs that are beneficial for improving liver function can start to become problematic if used for too long, but schisandra is safe for day-to-day use even in people with sensitive digestive systems and low tolerance to supplements.

Health Benefits

1. Helps Lower Inflammation

Thanks to its high concentration of antioxidant compounds, schisandra helps fight free radical damage and lowers inflammatory responses — which are at the root of modern diseases, like cancer, diabetes and heart disease. Free radicals threaten our health because they turn on and off certain genes, cause cellular and tissue damage, and speed up the aging process.

Due to its ability to positively affect the immune system and fight inflammation, schisandra seems to help stall the development of atherosclerosis (hardening of the arteries), balance blood sugar, prevent diabetes and bring the body into an optimal acid-base balance.

When it comes to cancer prevention, active lignans have been isolated from schisandra (especially one called schisandrin A) that have chemo-protective abilities. Studies that have investigated the effects of schisandra on organs, tissues, cells and enzymes have revealed it helps control the release of leukocytes, which promote inflammation, and improve the ability to repair tissue. It also positively impacts platelet-activating factors, metabolism, oxygen consumption, bone formation and the tolerance of toxin exposure.

According to Memorial Sloan Kettering Cancer Center, studies using animals suggest that schisandra increases hepatic glutathione levels and glutathione reductase activities, downregulates inflammatory cytokines, activates the eNOS pathway, exhibits apoptosis (death of harmful cells), and enhances cell proliferation.

2. Aids Adrenal Function, Helping Deal with Stress

Known as an adaptogenic agent, schisandra helps balance hormones naturally and therefore improves our ability to deal with stressors, both physical and psychological.

Adaptogenic herbs and superfoods have been used for thousands of years to naturally raise the body’s resistance to environmental stress, anxiety, toxin exposure, emotional trauma, mental fatigue and mental illnesses. Because schisandra helps nurture the adrenal glands and turns down an overproduction of “stress hormones” like cortisol, it’s linked with better mental capabilities, physical endurance and metabolic health.

In 2007, the Swedish Herbal Institute Research and Development department tested the effects of adaptogen herbs, including rhodiola, ginseng and schisandra, on blood levels of stress-activated protein kinase (SAPK/JNK), nitric oxide (NO), cortisol, testosterone, prostaglandin, leukotriene and thromboxane in rats.

Researchers determined that over a seven-day period, when rats were given frequent supplementation of adaptogens/stress-protective herbs, they experienced near-steady levels of NO and cortisol despite increased amounts of stress.

The findings suggest that inhibitory effects of these adaptogens make them natural antidepressants that have positive effects on hormones and brain functions even when under stress and tiring conditions. Don’t forget there’s also a link between lower amounts of stress and better immune function: The more stress we’re under, the less capable we are of defending ourselves from disease.

3. Supports Liver Function and Digestive Health

Much of the anecdotal research on schisandra has focused on liver function, especially its effect on the production of various liver detoxifying enzymes. Its immune-boosting abilities are far-reaching because schisandra helps increase enzyme production, boost antioxidant activity, and improve circulation, digestion and the ability to remove waste from the body.

Because liver health is tied to stronger immunity, schisandra has been found to be protective against infections, indigestion and various gastrointestinal disorders.

Dozens of studies done over the past 50 years demonstrate the efficiency of schisandra in cleansing the liver, treating pneumonia, preventing developmental problems in pregnant women, and reducing allergic reactions, acute gastrointestinal diseases, gastric hyper- and hypo-secretion, chronic gastritis, and stomach ulcers. Some small studies also show it’s helpful for treating chronic hepatitis, especially when used with other treatments.

A randomized, parallel, placebo-controlled study done by the Taichung Hospital Department of Health in China showed that patients experienced improvements in liver function and relief from fatty liver disease when using a mixture of schisandra fruit extract and sesamin. Forty subjects were divided into a test group (taking four tablets daily) and a placebo group. Effects of total bilirubin, direct bilirubin, free radical levels, total antioxidant status, glutathione peroxidase, glutathione reductase and the lag time for low-density lipoprotein oxidation were all observed.

Compared to the control group, schisandra greatly increased the antioxidant capacity and decreased the values of thiobarbituric acid reactive substances, total free radicals and superoxide anion radicals in the blood. An increase in glutathione peroxidase and reductase also occurred in the group taking schisandra, while a longer time period was observed for low-density lipoprotein oxidation and inflammatory markers.

A 2010 study published in the International Journal of Clinical Pharmacology and Therapeutics found that schisandra can even benefit patients following a liver transplant, since it increases production of a compound called Tcrolimus (Tac), which prevents the body’s rejection of a new liver following liver transplantation.

Blood concentrations of Tac significantly increased in liver transplant patients after receiving schisandra sphenanthera extract (SchE). The average increase in the mean concentration of Tac in the blood was 339 percent for the group receiving higher doses of SchE and 262 percent for the group receiving lower a dose. Tac-associated side effects, such as diarrhea and indigestion, also decreased significantly in all patients as liver function improved.

4. Protects the Skin

Schisandra is a natural beauty tonic that’s capable of protecting the skin from wind, sun exposure, allergic reactions, dermatitis, environmental stress and toxin accumulation. Schisandra chinensis has been widely used to treat skin diseases due to its anti-inflammatory effects.

While more formal research on the effects on schisandra on skin health are needed, one 2015 study using rats observed that schisandra extract inhibited ear swelling by lowering skin dermatitis, immune cell filtration and cytokine production, which are all markers of inflammatory skin disorders in humans.

5. Can Improve Mental Performance

One of the oldest uses for schisandra is promoting mental clarity and raising energy levels. Centuries ago in Russia, it was used by the Nanai people to promote stamina for hunters going on long voyages without much rest or nourishment.

Practitioners of TCM have used schisandra to naturally improve mental capabilities and promote sharper concentration, increased motivation and better memory.

One of the great thing about schisandra is that it doesn’t increase energy in similar ways to caffeine, by affecting the release of various stress hormones and altering blood sugar. As you probably know, caffeine use — especially caffeine overdose — can cause side effects like nervousness, restlessness and heart beat irregularities, but schisandra actually does the opposite. It essentially makes you feel calmer while also fighting off fatigue.

Studies also show a link between schisandra use and protection against neurological and psychiatric disorders, including:

• neurosis
• depression
• schizophrenia
• anxiety
• alcoholism
• even Alzheimer’s

6. Helps with Healthy Sexual Function

Research shows that schisandra is beneficial for fertility and hormonal health, helping promote a strong libido, preventing sexual dysfunction like impotence and positively affecting the reproductive organs, including the uterus. (9)

Because it positively impacts hormone production, including estrogen, it’s capable of helping with bone healing and forming bone mineral density. This is useful for preventing diseases like osteoporosis, which is common among older women as they experience changes in hormonal levels.

How It Works

Historically in TCM, schisandra was used to promote a balance between yin and yang. It’s said to help “calm the heart and quiet the spirit” by positively affecting the brain, kidneys, liver and lungs.

While it’s been used for generations safely and effectively, very few human trials have been performed using schisandra. Those that have show it’s powerful at improving liver function, lowering fatty liver disease and fighting chronic hepatitis C virus.

Other studies show that it’s a natural stress reliever, improves performance of cognitive tasks and reduces digestive symptoms associated with liver transplants.

The most important active constituents of schisandra include:

• schizandrin
• deoxyschizandrin
• schisanheno
• schizandrol
• sesquicarene
• citral
• stigmasterol
• antioxidants, including vitamins C and E

Schisandra is a complex herb, and there are multiple mechanisms by which these constituents might act like phytoadaptogens, affecting the central nervous, sympathetic, endocrine, immune, respiratory, cardiovascular and gastrointestinal systems. Research has shown that schisandra helps stall the process of oxidative stress, which contributes to nearly every disease there is and results in the loss of healthy cells, tissues and organs.

It also exhibits strong antioxidant activities that positively affect blood vessels, smooth muscles, the release of fatty acids into the bloodstream (such as arachidonic acid) and the biosynthesis of inflammatory compounds. This results in healthier blood cells, arteries, blood vessels and improved circulation.

This is one reason why schisandra helps increase endurance, accuracy of movement, mental performance, fertility and working capacity even when someone is under stress.

According to a report published in the Journal of Ethnopharmacology, a large number of pharmacological and clinical studies conducted over the past five decades suggest that schisandra increases physical working capacity and has strong stress-protective effects against a broad spectrum of harmful factors. Among its many uses, studies have found it helps prevent inflammation, reverse heavy metal intoxification, improve loss of mobility — plus treat heat shock, skin burns, frostbite, hormonal disorders and heart disease.

A 2015 study published by the Department of Korean Medicine at Dongguk University found that schisandra fruit positively modulates gut microbiota in a way that helps prevent various metabolic syndrome risk factors, along with potentially weight gain.

After studying markers related to metabolic diseases in 28 obese women as part of a randomized, double-blind, placebo-controlled study done over 12 weeks, the researchers found that compared to placebo schisandra had a greater impact on lipid metabolism and modulation of gut microbiota that resulted in a decrease in waist circumference, fat mass, fasting blood glucose and triglycerides levels.

Bacteroides and bacteroidetes were two forms of microbiota increased by schisandra that showed significant negative correlations with fat mass. Ruminococcus was another microbiota decreased by schidandra, which resulted in a decrease of high-density lipoprotein cholesterol and fasting blood glucose.

How to Use

Traditional methods of using schisandra include:

• Mixing the dried fruit extract in water to create a tincture: This is made with a 1:6 ratio of liquid (water) to pure extract. You might find schisandra in extract/tincture form that’s already prepared, which can be taken in doses of 20–30 drops daily. You can split this dosage into two parts if you’d like and take it with a meal.
• Eating the powdered schisandra fruit or fruit extract: If you find schisandra fruit you can consume up to three grams a day safely.
• Taking schisandra pills/capsules: Look for supplements online or health food stores. Take one to three grams daily, with meals.
• Making schisandra teas, tonic or wine: Look for brewed schisandra wines or teas, or make your own by steeping up to three grams in hot water for 40–60 minutes before drinking. Try adding other supportive herbs, including ginger, cinnamon, licorice root or turmeric.

Risks and Side Effects

No major side effects have been reported by generally healthy adults using schisandra — however, most studies have investigated its effects on animals, not humans. At this time, during pregnancy it’s not advised to take it since there’s a lack of data investigating its effects in pregnant women.

It’s also possible that schisandra can affect the way other medications or supplements are absorbed by the body, so if you currently take prescriptions to treat any existing conditions, it’s best to talk to your doctor before beginning use. Some studies have found interactions between schisandra and drugs used for treating cancer as well.

Because it impacts how drugs are processed by the liver, it might increase the risk of toxicity or reduce the effects of these drugs that are potentially life-saving.

Final Thoughts

• Schisandra is a type of medicinal berry with multiple healing properties that has been utilized in TCM for thousands of years.
• Its benefits include lowering inflammation; supporting adrenal function, which helps us deal with stress; improving liver function and digestive health; protecting the skin; improving mental performance; and helping with healthy sexual function.
• You can use schisandra in a tincture, eat it in powdered or fruit extract form, take supplements in pills or capsules, or drink it in tea, tonic or even wine.
• The berries hold five distinct flavor properties: bitter, sweet, sour, salty and hot.
• Because it impacts nearly every organ system within the human body (what TCM refers to as the 12 “meridians”), it has dozens of uses and benefits. TCM views schisandra as an herb that helps balance all three “treasures” within the body: jing, shen and chi.

The post Schisandra Benefits for the Adrenals, Liver & More appeared first on Dr. Axe.

Intensely aromatic and flavorful, garlic is used in virtually every cuisine in the world. When eaten raw, it has a powerful, pungent flavor to match the truly mighty garlic benefits.

It is particularly high in certain sulfur compounds that are believed to be responsible for its scent and taste, as well as its very positive effects on human health.

Garlic benefits rank only second to turmeric benefits in the amount of research backing this superfood. At the time of this article’s publication, there are more than 7,600 peer-reviewed articles that evaluated the spice’s ability to prevent and improve a wide spectrum of diseases.

Do you know what all this research has revealed?

Eating garlic regularly is not only good for us — it has been linked with reducing or even helping prevent four of the major causes of death worldwide, including heart disease, stroke, cancer and infections.

The National Cancer Institute does not recommend any dietary supplement for cancer prevention, but it does recognize the spice as one of several vegetables with potential anticancer properties.

Other than the most extreme, rare situations, every person on the planet should consume this spice. It’s extremely cost-effective, super easy to grow and tastes absolutely fantastic.

Find out more about garlic benefits, uses, research, how to grow your own and some great-tasting recipes.

7 Raw Garlic Benefits

As you are about to see, raw garlic benefits are plentiful. It can used as an effective form of plant-based medicine in many ways, including the following.

1. Heart Disease

According to the Centers for Disease Control and Prevention, heart disease is the No. 1 killer in the United States, followed by cancer. This spice has been widely recognized as both a preventative agent and treatment of many cardiovascular and metabolic diseases, including atherosclerosis, hyperlipidemia, thrombosis, hypertension and diabetes.

A scientific review of experimental and clinical studies of garlic benefits found that, overall, consumption of this spice has significant cardioprotective effects in both animal and human studies.

Probably the most amazing characteristic is that it’s been shown to help reverse early heart disease by removing plaque buildup in arteries.

A 2016 randomized, double-blind study published in the Journal of Nutrition involved 55 patients, aged 40 to 75 years, who had been diagnosed with metabolic syndrome. The results of the study showed that aged garlic extract effectively reduced plaque in coronary arteries (the arteries supplying blood to the heart) for patients with metabolic syndrome.

One of the lead researchers, Matthew J. Budoff, M.D., said:

“This study is another demonstration of the benefits of this supplement in reducing the accumulation of soft plaque and preventing the formation of new plaque in the arteries, which can cause heart disease. We have completed four randomized studies, and they have led us to conclude that Aged Garlic Extract can help slow the progression of atherosclerosis and reverse the early stages of heart disease.”

2. Cancer

Allium vegetables, especially garlic and onions, and their bioactive sulfur compounds are believed to have effects at each stage of cancer formation and affect many biological processes that modify cancer risk, according to a review published in Cancer Prevention Research.

In the words of the National Institutes of Health’s National Cancer Institute:

Several population studies show an association between increased intake of garlic and reduced risk of certain cancers, including cancers of the stomach, colon, esophagus, pancreas, and breast.

When it comes to how consuming this spice acts to prevent cancer, the National Cancer Institute explains:

… protective effects from garlic may arise from its antibacterial properties or from its ability to block the formation of cancer-causing substances, halt the activation of cancer-causing substances, enhance DNA repair, reduce cell proliferation, or induce cell death.

A French study of 345 breast cancer patients found that increased garlic, onion and fiber consumption was associated with a statistically significant reduction in breast cancer risk.

Another cancer that the spice has been specifically shown to positively affect is pancreatic cancer, one of the most deadly forms. The good news is that scientific research shows that increased garlic consumption may reduce the risk of developing pancreatic cancer.

A population-based study conducted in the San Francisco Bay Area found that pancreatic cancer risk was 54 percent lower in people who ate larger amounts of garlic and onions compared with those who ate lower amounts. The study also showed that increasing the overall intake of vegetables and fruits may protect against developing pancreatic cancer.

This popular spice also shows promise when it comes to treating cancer. Its organosulfur compounds, including DATS, DADS, ajoene and S-allylmercaptocysteine, have been found to induce cell cycle arrest when added to cancer cells during in vitro experiments.

In addition, these sulfur compounds have been found to induce apoptosis (programmed cell death) when added to various cancer cell lines grown in culture. Taking liquid garlic extract and S-allylcysteine (SAC) orally has also been reported to increase cancer cell death in animal models of oral cancer.

Overall, this spice clearly show some real potential as a cancer-fighting food that should not be ignored or discounted.

3. High Blood Pressure

An interesting phenomenon is that this common herb has been shown to help control high blood pressure. One study looked at the effect of aged garlic extract as an adjunct treatment for people already taking antihypertensive medication yet still having uncontrolled hypertension.

The study, published in the scientific journal Maturitas, evaluated 50 people with “uncontrollable” blood pressure. It was uncovered that simply taking four capsules of aged garlic extract (960 milligrams) daily for three months caused blood pressure to drop by an average of 10 points.

Another study published in 2014 found that the spice has “the potential to lower BP in hypertensive individuals similarly to standard BP medication.”

This study further explains that the spice’s polysulfides promote the opening or widening of blood vessels and, hence, blood pressure reduction.

4. Colds and Infections

Experiments have shown that garlic (or specific chemical compounds like allicin found in the spice) is highly effective at killing countless microorganisms responsible for some of the most common and rarest infections, including the common cold. It actually might help prevent colds as well as other infections.

In one study, people took either garlic supplements or a placebo for 12 weeks during cold season (between November and February). Those who supplemented with the spice were less likely to get a cold, and if they did get a cold, they recovered faster than the placebo group.

The placebo group had a much greater likelihood of contracting more than one cold over the 12-week treatment period as well.

The study attributes the spice’s ability to prevent the common cold to its star biologically active component component, allicin. Its antimicrobial, antiviral and antifungal properties can help relieve the common cold as well as other infections.

Allicin in particular is believed to play an important role in this vegetable’s antimicrobial powers.

5. Male and Female Hair Loss (Alopecia)

A clinical trial was conducted to test what a survey has shown to be a growing practice in Turkey: using garlic to treat baldness. Mazandaran University of Medical Sciences researchers from Iran tested how garlic gel applied on the scalp twice a day for three months could affect people taking corticosteroids for alopecia.

Alopecia is a common autoimmune skin disease, causing hair loss on the scalp, face and sometimes on other areas of the body. Different treatments are currently available, but no cure is yet known.

The researchers discovered that the use of the gel significantly added to the therapeutic efficacy of topical corticosteroid in the treatment of alopecia areata. Although the study didn’t test it directly, applying garlic-infused coconut oil as a standalone treatment might even be more beneficial as a hair loss remedy because it mitigates the risk of absorbing harmful corticosteroids in the skin.

6. Alzheimer’s Disease and Dementia

Alzheimer’s disease is a form of dementia that can rob people of the ability to think clearly, perform everyday tasks and, ultimately, remember who they even are. This spice contains antioxidants that can support the body’s protective mechanisms against oxidative damage that can contribute to these cognitive illnesses.

When it comes to Alzheimer’s patients, β-amyloid peptide plaques are commonly observed in the central nervous system, and these plaque deposits result in the production of reactive oxygen species and neuronal (cells in the nervous system) damage.

A study published in the Journal of Neurochemistry found “significant neuroprotective and neurorescue properties” of aged garlic extract and its active compound SAC. The researchers conclude from their findings that the aged extract along with SAC can be used to develop future drugs to treat Alzheimer’s disease.

7. Diabetes

Eating this popular spice has been shown to help regulate blood sugar levels, potentially stop or decrease the effects of some diabetes complications, as well as fight infections, reduce LDL cholesterol and encourage circulation.

A study of diabetic rats showed that this spice may be very helpful at improving the overall health of diabetics, including the mitigation of common diabetic complications like atherosclerosis and nephropathy. These rats, which received a daily extract of raw garlic for seven weeks, had significantly lower serum glucose (blood sugar level), cholesterol and triglyceride levels.

Compared to the control group, the rats receiving raw garlic had 57 percent less serum glucose, 40 percent lower serum cholesterol levels and 35 percent lower triglycerides. In addition, urinary protein levels in spice-treated rats were 50 percent lower.

Another study also showed that for type II diabetes patients, garlic significantly improved blood cholesterol levels. Specifically, its consumption reduced total cholesterol and LDL (bad) cholesterol and moderately raised HDL cholesterol compared to placebo.

Nutrition Facts

Allium sativum is a perennial plant of the amaryllis family (Amaryllidaceae), a class of bulb-shaped plants that includes chives, leeks, onions, shallots and scallions.

Garlic grows underneath the soil in the form of a bulb. This bulb has long green shoots that come out from the top while its roots extend downward.

The garlic plant is native to central Asia but grows wild in Italy as well as Southern France. The bulb of the plant is what we all know as the vegetable.

What is a garlic clove?

The garlic bulb is covered with several layers of inedible papery skin that when peeled away reveal up to 20 edible bulblets called cloves inside.

When it comes to the numerous types of garlic, did you know that there are over 600 names varieties of the plant? Generally speaking, there are two main subspecies: sativum (softneck) and ophioscorodon (hardneck).

The stalks of these types of plants are different, with softnecks stalks made up of leaves that remain soft, while hardnecks are rigid.

Garlic scapes are produced by hardnecks and can be added to recipes for their mild, sweet and even peppery flavor.

Garlic nutrition contains countless vital nutrients — flavonoids, oligosaccharides, amino acids, allicin and high levels of sulfur (just to name a few) — and eating this spice regularly has been proven to provide unbelievable health benefits.

Raw garlic also contains approximately 0.1 percent essential oil of which the main components include allyl propyl disulfide, diallyl disulfide and diallyl trisulfide.

Raw garlic is conventionally measured for cooking and medicinal purposes by the clove. Each clove is packed with health-promoting components.

A clove (approximately three grams) of raw garlic nutrition contains about:

• 4.5 calories
• 1 gram carbohydrates
• 0.2 gram protein
• 0.1 gram fiber
• 0.1 milligram manganese (3 percent DV)
• 0.9 milligram vitamin C (2 percent DV)
• 5.4 milligrams calcium (1 percent DV)
• 0.4 microgram selenium (1 percent DV)

These are just some of the top nutrients found in this spice.

It also contains alliin and allicin, which are both health-promoting sulfur compounds. Allicin benefits are especially well-researched in studies.

Scientists are interested in the potential for these sulfur compounds derived from the spice to prevent and treat chronic and deadly diseases, such as cancer and cardiovascular disease, among other garlic benefits.

Related: Healthy Salt Substitute Alternatives vs. Unhealthy Options to Avoid

How to Use

Garlic is best used raw for microbial properties, although cooked garlic still has a lot of value. In fact, the antioxidant value is equal (or sometimes even higher) when cooked, which is counterintuitive because for most foods cooking tends to decrease nutritional content.

Even black garlic, which is used in Asian cuisines and occurs when it is heated over a course of several weeks, has proven to be beneficial for our health.

Cooking

You can add raw garlic to recipes that are sautéed, roasted or baked. You can also toss some raw garlic into your next homemade salad dressing, marinade, tomato sauce, soup or stew.

Adding the raw spice to any vegetable, fish or meat dish is sure to intensify the flavor and offer health benefits. Of course, cooked garlic benefits are also impressive and offer a more mild flavor when added to meals, like garlic aioli (sautéed garlic with olive oil).

Roasting garlic is also an easy option when cooking garlic.

Simply chop off the top head s the cloves are exposed. Then drizzle it with olive oil, and wrap it with foil.

To roast garlic, leave it in a 400-degree oven for about 30 minutes, until the cloves become brown and tender.

Ultimately, whether you’re using clove of garlic raw or cooked, you can increase the benefits of garlic by chopping or crushing it and letting it sit before eating.

Chopped or minced garlic activates alliinase enzymes in the spice’s cells, and sitting allows these enzymes to convert some of the clove’s allin into allicin. Allicin then rapidly breaks down to form a variety of organosulfur compounds.

Scientists suggest allowing garlic to stand for 10 minutes after chopping or crushing before cooking it.

To mince garlic, peel away the skin, separate the cloves and crush them with the flat side of a large knife. First give the crushed clove a rough chop, and then go over it again with a rocking motion, using one hand to hold the knife handle and the other to rock the knife from the top.

A garlic press can also be used to crush the cloves.

For Skin and Infections

Another way to use garlic is for infections. Using the oils of the garlic plant is an excellent natural remedy for many types of infections, including ear and skin infections.

Traditional cultures that don’t typically struggle with these types of diseases receive regular intake of this in their diets.

For Weight Loss

This herb helps boost your metabolism, which can support weight loss. Adding raw or cooked garlic to healthy and well-balanced meals every day can promote weight loss.

In addition to this plant benefit, it may help sexually too. Because allicin promotes blood flow to reproductive organs and stimulates circulation, you may find that adding this spice to your diet improves your sexual health.

Recipes

If you want to harness the healing power of this spice, try adding it to some of your favorite recipes. The possibilities with this kitchen staple are truly endless.

Here are a few of my favorite garlic recipes to try so you can experience the many health benefits of garlic nutrition:

• Garlic Baked Chicken
• Garlic Sweet Potato Soup
• Basil Pesto
• Heart Health Juice

In addition to these healthy recipes, some popular ways to use garlic in food include:

• garlic bread (best with a sprouted and fresh-baked load of bread)
• garlic with olive oil on gluten-free or whole wheat pasta
• garlic mashed potatoes
• garlic butter that can be added to bread or veggies for extra flavor and benefit

Related: Top 6 Reasons to Keep Garlic Peels & Onion Skins

How to Grow at Home

Garlic is one of the more simple crops to grow. It thrives in different zones all across the United States.

For those of us in the Northern Hemisphere, we should plant our cloves during the fall season and harvest them in late spring/early summer.

Don’t throw away any leftover cloves from your curry dish or garlic recipe. Clove food scraps are amazingly simple to use to regrow garlic plants.

To plant garlic, put the cloves root end down in a sunny spot in your garden, and trim off the shoots once the bulb produces them. This spice flourishes in dry, loose, well-drained soils in sunny locations.

When to harvest garlic requires good judgment, but in general, when you notice that the lower leaves are turning grown, you can dig up a few bulbs and check it they’re ready to eat.

This spice has a more than 7,000-year-old history of human consumption and use. In ancient and Medieval times, garlic benefits for men and women were revered for the plant’s medicinal properties, and it was carried as a charm against vampires and other evils.

In France during the early 18th century, gravediggers drank wine containing crushed garlic to protect themselves from the plague. During both World War I and II, it was used as an antiseptic for wounds and given to prevent infections (like gangrene) in soldiers.

Each bulb is made up of four to 20 cloves with each clove weighing about a gram. Garlic supplements can be made from fresh, dried or aged garlic — or garlic oil.

Black garlic is a type of caramelized garlic, which was first used as a food ingredient in Asian cooking. To create black garlic, heads are heated over the course of several weeks.

This heating process makes the spice black in color. It also makes it sweet and syrupy.

The black variety is now available for purchase in the United States.

Risks and Side Effects

Can eating raw garlic be harmful?

When taken by mouth, raw garlic can cause:

• burning a sensation in the mouth or stomach
• bad breath
• heartburn
• gas
• bloating
• nausea
• vomiting
• body odor
• diarrhea

The likelihood of these side effects increases with an increase in the amount consumed.

In general, garlic in any form can increase bleeding risk because it acts as a natural blood thinner. Speak to your doctor before consuming raw garlic if you take blood thinners.

Due to bleeding concerns, stop taking the spice at least two weeks before any scheduled surgery.

During pregnancy and breastfeeding, this spice is believed to be safe in food amounts but might be unsafe in medicinal amounts.

When taken by mouth in appropriate, small amounts for short periods of time, it is said to be safe for children. However, it should never be given to children in large doses.

If you have any gastrointestinal problems, it’s important to know that raw garlic can irritate the GI tract. People with ulcers should most likely avoid this spice raw.

To avoid intensified GI issues, don’t eat raw garlic on an empty stomach.

It can cause severe, burn-like skin irritation if applied to the skin alone directly so be cautious with skin contact.

Talk to your doctor before consuming raw garlic if you have low blood pressure, ulcers or other GI issues, thyroid problems, or any other ongoing health concerns.

Also speak with your doctor before consuming medicinally if you are taking any medications, especially the following:

• Blood-thinning medications
• Isoniazid (Nydrazid)
• Birth control pills
• Cyclosporine
• Medications for HIV/AIDS
• Nonsteroidal anti-inflammatory drugs

These are the best ways to guard against any possible negative side effects:

• Consume it in culinary doses
• Eat traditional recipes
• Avoid taking raw garlic in massive amounts

Final Thoughts

• Some of the most profound benefits of raw garlic proven by science include helping reverse heart disease in its early stages, prevent and fight various forms of cancer, improve the health of diabetics, and even showing promise for serious cognitive diseases like Alzheimer’s.
• To make the most of its active compounds, it’s best to either consume it raw or to crush/cut it and leave it out for a bit (10 minutes) before you add it to your cooked recipes.
• A clove with a meal each day is a great, easy way to start reaping benefits on a consistent basis. Remember to consume the raw version with food rather than on an empty stomach to prevent gastrointestinal problems as well as bad breath.
• If you find it hard to get rid of your garlic breath, just try eating some raw parsley afterward.

The post Top 7 Raw Garlic Benefits for Fighting Disease appeared first on Dr. Axe.

When you consider a new supplement, the first thing that comes to mind is probably not a jar of black, tar-like goo. But maybe it should be, because shilajit is an excellent ancient herb (or herbomineral, to be precise) with a host of health benefits.

It’s a common substance used in the ancient practice of Ayurvedic medicine, a 5,000-year-old method of disease prevention and treatment originating in India and still practiced in many Asian countries. Ayurvedic medicine is built on the concept that by keeping equilibrium in the body’s three “doshas,” one can live a long and healthy life without relying on prescription medications.

One reason shilajit is such an effective medicinal herb is due to its high fulvic acid content. Fulvic acid has many proven benefits, from improving gut health to keeping skin healthy. This ancient herb contains a huge percentage of fulvic acid and is one of the most common supplements used to increase your intake of this potent acid.

Known for thousands of years as a rejuvenator of the whole body, shilajit has garnered a fairly significant body of research for its impact on various body systems. So, before writing it off for its odd appearance, you should take a read into what it may be able to do for you.

What Is Shilajit?

Known by many names, shilajit is also called mineral pitch, mineral wax, black asphaltum, Asphaltum punjabianum (in Latin), shargai, dorobi, barahshin, baragshun, mumlai, brag zhun, chao-tong, wu ling zhi, baad-a-ghee, and arkhar-tash and mumiyo (variably transliterated as mumijo, mumio, momia, and moomiyo).

It’s a tar-like substance (known as a biomass) found in the Himalayan and Tibet Mountains. As lush forests were compacted as mountains arose, shilajit was formed. When the temperatures rise around these Indian mountains, this tar-like medical miracle substance oozes from crevices within the mountains. Ranging from yellowish-brown to pure black in color, the black variety is considered the most nutritional.

Over 3,000 years ago, shilajit was mentioned in ancient Sanskrit texts. Known as “conqueror of mountains and destroyer of weakness,” it has been one of the staples of traditional medicine (and an aphrodisiac) in a variety of Asian countries for thousands of years.

More recently, due to its impressive effect on diabetes, shilajit was included in an herbal supplement known as Diabecon. Another fascinating feature of shilajit is its ability to help reduce the side effects of high-altitude travels. People going from low to high altitude may find it works as a natural way of avoiding “altitude stress.”

Nutrition Facts

It’s not clear if shilajit is a purely biological or geological substance, as it does have a high presence of nutrients found in both categories. Some of the most often recognized nutrients within it are fulvic acid, humic acids and dibenzo alpha pyrones.

Although it’s likely that various types and brands contain different concentrations of some vitamins and minerals, this breakdown of the nutritional content of one brand helps give a starting point for the amounts of common minerals you might find. It’s commonly stated that shilajit, in pure form, contains about 85 different vitamins and minerals.

One serving of shilajit powder (about ½ teaspoon) contains about:

• 3 calories
• 5.4 milligrams iron (30 percent DV)
• 40 milligrams calcium (4 percent DV)
• 2.8 micrograms selenium (4 percent DV)
• 0.45 milligrams zinc (3 percent DV)

Benefits

1. Provides Energy and Revitalization

For millennia, practitioners of Ayurvedic medicine have prescribed shilajit to boost energy and revitalize the body. Because of the level of importance these natural doctors put on this supplement, the body of confirmed scientific research on it is growing steadily.

One way shilajit helps provide the body with energy is the way it increases the function of mitochondria within the body. Mitochondria are organelles that serve as the “power source” of cells in the body because they convert oxygen and nutrients into adenosine triphosphate (ATP), the substance that actually powers body cells. Shilajit encourages the function of mitochondria, helping them oxygenate more efficiently.

Not only does it help mitochondrial function on its own, but it’s been found to create a powerful effect on mitochondrial oxygenation when combined with supplemented CoQ10, an antioxidant naturally found in all human cells.

As this substance helps increase the production of ATP, it increases overall energy and stamina. In fact, it’s commonly used to enhance athletic performance. Chronic fatigue syndrome, a disorder classified by at least six months of inescapable fatigue, has been successfully treated with shilajit supplementation, also evidenced by the way it enhances mitochondrial function.

In addition to mitochondrial efficacy, this herbomineral revitalizes the body with its strong antioxidant properties. By fighting disease-causing free radicals, it repairs internal damage to the body caused by chemicals and other dangerous agents you’re exposed to, and it reduces the levels of fat in the blood.

2. Promotes Brain Health

Shilajit seems to have a targeted mechanism for protecting brain cells in particular. Initial studies show it has “distinct and marked neuroprotective activity.”

In an animal study conducted by the Physiology Research Center at the Kerman University of Medical Sciences in Iran on the effects of shilajit on risk factors following a traumatic brain injury, researchers discovered that it has positive effects on the three most indicative factors of death following traumatic brain injury: brain edema, blood-brain barrier permeability and intracranial pressure.

This incredible nutrient may also present a novel treatment option for patients suffering from mild cases of Alzheimer’s disease. The presence of fulvic acid and a treatment protocol including administration with B vitamins have shown promising results in pilot studies.

In addition, shilajit exhibits anti-epileptic properties and potentially antipsychotic effects, as it adjusts GABA levels (a naturally occurring acid in the brain) to normal.

3. Regulates Hormones and Immune System

Another important function of shilajit is the way it regulates various body systems, such as your immune system and the balance of hormones. Many researchers agree that it impacts so much of the body because of the way it helps these systems remain in equilibrium.

In particular, shilajit affects reproductive hormone functions. In healthy males, supplementation increases blood testosterone and encourages the production of sperm. When tested in pilot studies involving rats, it was also associated with ovulation in adult female rats, indicating that shilajit powder or resin may be an agent to consider for those struggling with infertility.

4. Alleviates Pain Response

Ayurvedic medicine has long praised shilajit for its ability to reduce pain naturally, but research has been limited until the last few years. Because of its interaction with GABA levels in the brain, this herbomineral has a significant effect on orofacial pain (pain of the face, mouth or jaws), acting as a “sedating agent.” A 2015 study on mice found it to relieve and lessen chronic pain over the course of time, dependent on the size of the dose.

Regarding pain, in a study involving mice, shilajit interacts positively with morphine, minimizing the buildup of tolerance to morphine and, therefore, reducing the amount of this medication that one in serious pain would need to introduce into his or her system for effective pain relief.

5. May Help Manage Diabetes

Those with diabetes may be interested to know that shilajit can help reduce blood glucose and lipid profiles in diabetic rats, especially when taken in conjunction with diabetes medications.

Shilajit is a main ingredient in a supplement known as D-400, Diabecon or GlucoCare. This supplement is designed to combine the most powerful Ayurvedic natural treatments into one pill. D-400 reduces blood glucose levels and shows potential to repair damage to the pancreas caused by diabetes.

6. Helps Prevent and Protect from Cancer

Fascinatingly, shilajit has been found to be toxic to various of types of cancers, including lung, breast, colon, ovarian and liver cancer. Some researchers attribute its toxicity to these cancer to the presence and combination of heavy metals in the substance, making it a potential natural cancer treatment.

Also related to cancer is the ability shilajit has to protect certain body systems from dangerous radiation damage. A June 2016 study published in the Archives of Gynecology and Obstetrics found that it greatly protected ovaries from radiation-related damage in an animal study.

7. Fights Inflammation and Viruses

Research finds that shilajit can be effective in healing and preventing gastric ulcers and reducing the inflammation related to them. One 2021 study demonstrated that it helped alleviate gastric lesions in rats.

Not only does it help alleviate inflammation, but it has “broad, yet specific” antiviral herb properties. One Italian lab study found significant antiviral activity against a number of herpes-related viruses and HRSV, a virus that causes respiratory tract infections, especially in children.

8. Supports Skeletal Health

Shilajit may even improve the health of your skeletal system. In a study of obese patients published in the Journal of Medicinal Food, supplementation greatly improved the function and regeneration of skeletal muscles.

9. Good for the Heart and Blood

By exercising its antioxidant “muscles,” shilajit has been shown to protect the heart against damage resulting from drug-induced injury. A study published in Cardiovascular Toxicology performed on rats found that subjects given shilajit had less lasting damage visible on the heart.

Preliminary research also indicates that shilajit can help, in certain doses, regulate heart rate. In smaller doses, it may lower a speeding heart rate. However, in large doses, it may have the opposite effect.

10. Aids in Breaking Addictions

Because of its unique interaction with other drug substances, shilajit has a profound effect on the process of breaking addiction. When given to patients coming down from opioids, it reduces the actual addiction and minimizes withdrawal symptoms, better in many cases than common medications given to break dependence.

Similarly, this medicinal “herb” reduces addiction to alcohol and diminishes the withdrawal experienced by alcoholics who stop drinking.

How to Take Shilajit

Shilajit is not readily available at a grocery store — however, it’s possible to purchase imported shilajit at various online retailers. The three forms in which it comes are shilajit powder, shilajit resin and supplements. Depending on whom you ask, each option has its benefits, but most experts generally agree that pure shilajit resin is the most “pure” form to buy.

In most cases, people find that spooning out a small portion (often between the size of a grain of rice and a pea) and mixing it into water is the simplest method to take it each day.

Beware, though: It does not taste great. If you choose to use shilajit, you probably want to get used to quickly downing a glass of water with dissolved shilajit or adding that water to a smoothie or other liquid to counteract the rubbery taste.

One important part of purchasing it is to find reputable distributors. There are many companies selling various shilajit products, but many of them have been found to be very impure forms of the substance or cut with other, non-nutritional things. Again, do your research before beginning to take it.

Risks and Side Effects

Reports on the various “warnings” involving shilajit are inconsistent. However, it’s important to recognize a few possible issues regarding this substance. First of all, the two well-known possible drawbacks include the presence of heavy metals and the ability of large doses to adversely affect blood pressure. If you’re at risk for heavy metal exposure or abnormally low blood pressure, you should be cautious when taking it.

It’s also very important to get this substance from a trusted source. Unfiltered shilajit may contain certain dangerous fungi, and this is part of where the problems with heavy metals come in.

It’s worth stating that this herbomineral is still in the introductory stages of scientific research — a lot of studies and discoveries are still in their infancy.

Final Thoughts

• Shilajit comes from mountain crevices in the Himalayan and Tibet Mountains and resembles a tar-like substance, ranging in color from yellowish-brown to black (black being considered most nutritionally valuable).
• Shilajit has been used for over 3,000 years by those practicing Ayurvedic medicine.
• There is a growing body of scientific evidence to support the its use as a revitalizing agent.
• Preliminary research has found it to be effective in relieving fatigue, promoting the health of the brain, supporting the immune system, relieving pain, managing diabetes, protecting from certain cancers, preventing inflammation and viral infections, improving skeletal system health, protecting the heart, and assisting in breaking addiction to harmful substances.
• Used in conjunction with other popular Ayurvedic herbs, shilajit can be a powerful supplement for almost anyone to use to improve overall health.
• Reports regarding the efficacy and safety of shilajit are varied and inconsistent. For the best results, you should thoroughly research any company from which you buy shilajit and only purchase it from trusted sources. You should also consult your health care professional if you experience any adverse reactions.

The post Shilajit: The Ancient Brain-Boosting, Hormone-Regulating Medicinal “Herbomineral” appeared first on Dr. Axe.

Ginseng has been used in Asia and North America for centuries. Many use it to improve thinking, concentration, memory and physical endurance.

It’s also utilized to help with depression, anxiety and as a chronic fatigue natural treatment. This well-known herb is known to boost the immune system, fight infections and help men with erectile dysfunction.

Native Americans once used the root as a stimulant and headache remedy, as well as a treatment for infertility, fever and indigestion.

Today, approximately 6 million Americans take advantage of the proven ginseng benefits regularly. Find out why.

What Is Ginseng?

Ginseng was originally used as an herbal medicine in ancient China. There are even written records about its properties dating back to about 100 A.D.

By the 16th century, it was so popular that control over the ginseng fields became an issue. Today, it is marketed in over 35 countries, and sales exceed $2 billion, half coming from South Korea.

That’s not all. By the year 2027, the global market is expected to reach $12.6 billion according to projections.

There are 11 species of ginseng, all belonging to the genus Panax of the family Araliaceae. The botanical name Panax means “all heal” in Greek.

The name “ginseng” is used to refer to both American ginseng (Panax quinquefolius) and Asian or Korean ginseng (Panax ginseng). The true ginseng plant belongs only to the Panax genus, so other species, such as Siberian ginseng and crown prince ginseng, have distinctively different functions.

The unique and beneficial compounds of the Panax species are called ginsenosides, and they’re currently under clinical research to investigate their potential for medical use. Both Asian and American ginseng contain ginsenosides, but they include different types in different amounts.

Research has varied, and some experts aren’t yet convinced that there’s enough data to label the medical capabilities of ginseng — but for centuries people have believed in its beneficial compounds and results.

While the Panax family (Asian and American) varieties are the only “true” types of ginseng due to their high levels of the active ingredient ginsenosides, there are other adaptogenic herbs that have similar properties and are also known as relatives to ginseng.

Here’s a rundown of the different types of ginseng out there:

• Asian Ginseng: Panax ginseng, also known as red ginseng and Korean ginseng, is the classic and original that has been renown for thousands of years. It is often used in Traditional Chinese Medicine for those who are struggling with low qi, coldness and a yang deficiency, which can display as fatigue. This form can also help with weakness, exhaustion, type 2 diabetes, erectile dysfunction and poor memory.
• American Ginseng: Panax quinquefolius grows throughout the northern regions of North America, including New York, Pennsylvania, Wisconsin and Ontario, Canada. It has been shown to fight depression, balance blood sugar, support digestive distress caused by anxiety, improve focus and boost the immune system. In comparison, the American variety is more mild than the Asian type but still very therapeutic and usually used to treat yin deficiency instead of yang deficiency.
• Siberian Ginseng: Eleutherococcus senticosus grows wild in Russia and Asia. Also known as just eleuthero, it contains high levels of eleutherosides, which have very similar advantages to ginsenosides found in panax species of ginseng. Studies indicate that Siberian ginseng may increase VO2 max to optimize cardiovascular endurance, improve fatigue and support immunity.
• Indian Ginseng: Withania somnifera, also known as ashwagandha, is a renowned herb in Ayurveda medicine for enhancing longevity. It has some similar features to classic ginseng but also has many differences. It can be taken more on a long-term basis and has been shown to help improve thyroid hormone levels (TSH, T3 and T4), relieve anxiety, balance cortisol, improve cholesterol, regulate blood sugar and improve fitness levels.
• Brazilian Ginseng: Pfaffia paniculata, also known as suma root, grows throughout the rain forests of South America and means “for everything” in Portuguese because of its diverse benefits. Suma root contains ecdysterone, which appears to support healthy levels of testosterone in men and women and may also support muscular health, reduce inflammation, fight cancer, improve sexual performance and boost endurance.

Related: Gynostemma Benefits (+ How to Use Jiaogulan)

Ginseng Benefits

Ginseng contains various pharmacological components, including a series of tetracyclic triterpenoid saponins (ginsenosides), polyacetylenes, polyphenolic compounds and acidic polysaccharides. Due to the presence of these plant compounds, it has the following benefits:

1. Improves Mood and Reduces Stress

A controlled study done at the Brain Performance and Nutrition Research Centre in the United Kingdom involved 30 volunteers who were given three rounds of treatments of ginseng and placebo. The study was done to gather data about ginseng’s ability to improve mood and mental function.

The results found that 200 milligrams of ginseng for eight days slowed the fall in mood but also delayed the participants’ response to mental arithmetic. The 400-milligram dose improved calmness and mental arithmetic for the duration of the eight-day treatment.

Another study done at the Division of Pharmacology at the Central Drug Research Institute tested the effects of Panax ginseng on rats with chronic stress and found that it “has significant anti-stress properties and can be used for the treatment of stress-induced disorders.” The 100-milligram dose of Panax reduced the ulcer index, adrenal gland weight and plasma glucose levels — making it a powerful medicinal options for chronic stress and a great way to deal with ulcers and adrenal fatigue.

2. Improves Brain Function

Ginseng stimulates brain cells and improves concentration and cognitive activities. Evidence shows that taking Panax ginseng root daily for 12 weeks can improve mental performance in people with Alzheimer’s disease.

One study done at the Department of Neurology at the Clinical Research Institute in South Korea investigated the effectiveness of ginseng on the cognitive performance of patients with Alzheimer’s disease. After ginseng treatment, the participants showed improvements, and this upscale trend continued for three months.

After discontinuing the treatment, the improvements declined to the levels of the control group.

This suggests ginseng may work to improve Alzheimer’s symptoms and support cognitive health. Although more research on this topic is needed, one preliminary study found that a combination of American ginseng and ginkgo biloba may benefit patients with ADHD.

The study involving children ages 6–12 with ADHD symptoms showed that using a combination of omega-3 supplements and Korean red ginseng improved ADHD symptoms and cognitive function in children, including attention, memory and executive function.

3. Has Anti-Inflammatory Properties

An interesting study done in Korea measured the beneficial effects of Korean red ginseng on children after chemotherapy or stem cell transplantation for advanced cancer. The study included 19 patients who received 60 milligrams of Korean red ginseng daily for one year.

Blood samples were collected every six months, and as a result of the treatment, the cytokines, or small proteins that are responsible for sending signals to the brain and regulating cell growth, decreased rapidly. It was a significant difference from the control group.

This study suggests that Korean red ginseng has a stabilizing effect of the inflammatory cytokines in children with cancer after chemotherapy.

A 2011 study published in the American Journal of Chinese Medicine done on rats also measured the impact that Korean red ginseng has on inflammatory cytokines. After giving rats 100 milligrams of Korean red ginseng extract for seven days, it proved to significantly reduce the extent of inflammation, and it improved the damage that was already done to the brain.

Another animal study measured the herb’s anti-inflammatory effects.

Korean red ginseng was tested for its anti-allergic properties on 40 mice with allergic rhinitis, a common upper airway inflammatory disease typically seen in children and adults. The most frequent symptoms include congestion, nasal itching and sneezing.

At the end of the trial, the Korean red ginseng reduced the nasal allergic inflammatory reaction in the mice, showcasing the herb’s place among the best anti-inflammatory foods.

4. Helps with Weight Loss

Another surprising ginseng benefit is its ability to work as a natural appetite suppressant. It also boosts your metabolism and helps the body burn fat at a faster rate.

A study done at the Tang Center for Herbal Medicine Research in Chicago measured the anti-diabetic and anti-obesity effects of Panax ginseng berry in adult mice. The mice were injected with 150 milligrams of ginseng berry extract per kilogram of body weight for 12 days.

By day five, the mice taking the extract had significantly lower fasting blood glucose levels. After day 12, the glucose tolerance in the mice increased, and overall blood glucose levels decreased by 53 percent.

The treated mice showed weight loss, too, starting at 51 grams and ending the treatment at 45 grams.

A similar study done in 2009 found that Panax ginseng plays a vital role in the anti-obesity effect in mice. This suggests the clinical importance of improving the management of obesity and related metabolic syndromes with this herb.

5. Treats Sexual Dysfunction

Taking powdered Korean red ginseng seems to improve sexual dysfunction and erectile dysfunction in men. A 2008 systematic review included 28 randomized clinical studies that evaluated the effectiveness of red ginseng for treating erectile dysfunction.

The review provided suggestive evidence for the use of the herb, but researchers believe that more rigorous studies are necessary in order to draw definitive conclusions.

Of the 28 reviewed studies, six reported an improvement of erectile function when using red ginseng compared with placebo control. Four studies tested the effects of red ginseng for sexual function using questionnaires compared with placebo, and all trials reported positive effects.

Research done in 2002 at the Department of Physiology at Southern Illinois University’s School of Medicine indicates that ginseng’s ginsenoside components facilitate penile erections by directly inducing the vasodilatation and relaxation of the erectile tissue. It’s the release of nitric oxide from endothelial cells and perivascular nerves that directly affects the erectile tissue.

The university’s research also indicates that ginseng affects the central nervous system and significantly alters the activity in the brain that facilitates hormonal behavior and secretion.

6. Improves Lung Function

Ginseng treatment has significantly decreased lung bacteria, and studies involving rats have shown that it can stop the growth of cystic fibrosis, a common lung infection. In one 1997 study, rats were given ginseng injections, and after two weeks, the treated group showed a significantly improved bacterial clearance from the lungs.

Research also shows another ginseng benefit is its ability to treat a lung disease called chronic obstructive pulmonary disease (COPD), which is characterized as chronically poor airflow that typically worsens over time. According to the research, taking Panax by mouth seems to improve lung function and some symptoms of COPD.

7. Lowers Blood Sugar Levels

Several studies show that American ginseng lowers blood sugar levels in people with type 2 diabetes, working to improve diabetes symptoms.

One study done at the Human Cognitive Neuroscience Unit in the United Kingdom found that Panax causes a reduction in blood glucose levels one hour after the consumption of glucose, confirming that ginseng possesses glucoregulatory properties.

One of the primary difficulties with  type 2 diabetes is that the body is not responsive enough to insulin. Another study indicates that Korean red ginseng improves insulin sensitivity, further explaining the herb’s ability to help lower blood sugar levels and aid those struggling with type 2 diabetes.

8. May Help Fight Cancer

Research has shown that ginseng possesses powerful anticancer properties because of its ability to inhibit tumor growth. Although more research is needed on this subject, reports conclude that the improvements in cell immunity involving T cells and NK cells (natural killer cells) — along with other mechanisms such as oxidative stress, apoptosis and angiogenesis — give this herb its anticancer properties.

Scientific reviews state that ginseng mitigates cancer through anti-inflammatory, antioxidant and apoptotic mechanisms to influence gene expression and stop tumor growth.

This shows this herb may work as a natural cancer preventer. A number of studies have focused on ginseng’s particular effect on colorectal cancer as about one in 21 people in the U.S. will get colorectal cancer during his or her lifetime.

Researchers treated human colorectal cancer cells with steamed ginseng berry extract and found the anti-proliferation effects were 98 percent for HCT-116 and 99 percent for SW-480 cells. When researchers tested steamed American ginseng root, they found results comparable to that of the steamed berry extract.

9. Boosts the Immune System

Another well-researched ginseng benefit is its ability to boost the immune system — helping the body fight off infection and disease. The roots, stems and leaves have been used for maintaining immune homeostasis and enhancing resistance to illness or infection.

Several clinical studies have shown that American ginseng improves the performance of cells that play a role in immunity. It regulates each type of immune cell, including macrophages, natural killer cells, dendritic cells, T cells and B cells.

Ginseng extracts produce antimicrobial compounds that work as a defense mechanism against bacterial and viral infections. Studies show that its polyacetylene compounds are effective against bacterial infections.

Research involving mice showed that ginseng decreased the number of bacteria present in the spleens, kidney and blood. Ginseng extracts also protected mice from septic death due to inflammation.

Reports show that this herb also has inhibitory effects on the growth of many viruses, including influenza, HIV and rotavirus.

10. Relieve Menopause Symptoms

Pesky symptoms, such as hot flashes, night sweats, mood swings, irritability, anxiety, depressive symptoms, vaginal dryness, decreased sex drive, weight gain, insomnia and thinning hair, tend to accompany menopause. Some evidence suggests that ginseng can help decrease the severity and occurrence of these symptoms as part of a natural menopause treatment plan.

A systematic review of randomized clinical trials found that in three different trials Korean red ginseng had the efficacy to boost sexual arousal in menopausal women, increase well-being and general health while decreasing depressive symptoms, and better improve menopause symptoms on the Kupperman index and Menopausal Rating Scale compared to the placebo group. A fourth study found no significant difference in the frequency of hot flashes between the ginseng and placebo group.

How to Add to Diet

Ginseng products are made from the root and the offshoots that are called root hairs. You can find the herb in dried, powdered, capsule and tablet forms.

It is also available in a number of combination formulas. However, be aware that Panax ginseng products aren’t always what they claim. The contents of products labeled as containing Panax can vary greatly, and some may contain little or no Panax.

Be sure to read the ingredient labels carefully, and always purchase products from a reputable and reliable company. When buying Asian ginseng, look for Korean, red or Panax ginseng. When buying the American variety, look for Panax quinquefolius.

Want to add ginseng to your daily diet? Try making your own ginseng tea.

In China, people have been drinking ginseng tea for 5,000 years. In Chinese herbal medicine, practitioners recommend that adults over 40 drink one cup every day.

Ginseng tea, just like ginseng supplements and extracts, is used to improve your mental power and memory. When making the tea, first choose the type of ginseng you want to use: American (which is better during hotter months) or Korean (better during colder months).

You can buy ginseng tea bags from your local food store, but making it yourself from the root of the plant is the most beneficial form.

• You can use the fresh root, but this may be hard to find, so using the powered or dried root works too.
• Start by peeling the root if you are using it.
• Take one tablespoon of root shavings or the powdered root, and put it into a metal tea ball or filter.
• Bring water to a boil, and then turn it off — letting the water cool for 2–3 minutes.
• Pour the water into a tea cup, and sink the tea ball or filter into the cup. Let it steep for 5 minutes or longer.
• After drinking the tea, you can even eat the shavings to optimize the effects.

Proper dosing is an important factor for ginseng use. The following ginseng doses have been studied in scientific research:

• For type 2 diabetes, the usual effective dose seems to be 200 milligrams daily.
• For erectile dysfunction, 900 milligrams of Panax three times daily is what researchers have found useful.
• For premature ejaculation, apply SS-Cream, containing Panax and other ingredients, to the penis one hour before intercourse, and wash off before intercourse.
• For stress, tension or fatigue, take 1 gram daily or 500 milligrams twice daily.

Related: Aloe Vera Heals Skin, Constipation & Immune System

Risks, Side Effects and Interactions

The side effects from ginseng are generally mild in healthy adults. It can act as a stimulant in some people, so it may cause nervousness and insomnia (especially in large doses).

Long-term use or high doses may cause headaches, dizziness and stomachaches. Women who use it regularly may experience menstrual changes and vaginal bleeding, and there have also been some reports of allergic reactions to the herb.

Given the lack of evidence about its safety, ginseng is not recommended for children or women who are pregnant or breastfeeding.

This herb may affect blood sugar levels, so people taking drugs for diabetes shouldn’t use it without talking to their health care providers first. It can interact with warfarin coumadin and some medicines for depression.

Caffeine may amplify its stimulant effects as well.

There is some concern that Panax increases symptoms of autoimmune diseases, such as MS, lupus and rheumatoid arthritis, so patients with those conditions should consult with their doctors before and while taking this supplement. It may also interfere with blood clotting and shouldn’t be taken by those with bleeding conditions.

People who have had organ transplants may not want to take it because it could increase the risk of organ rejection.

Ginseng may interact with female hormone-sensitive illnesses, such as breast cancer, uterine cancer, ovarian cancer, endometriosis and uterine fibroids, because it has estrogen-like effects.

It also may interact with the following medications:

• Medications for diabetes
• Blood-thinning medications (including warfarin coumadin)
• Antidepressants
• Antipsychotic medications
• Stimulants
• Morphine

Research shows that excessive use can lead to ginseng abuse syndrome, which has been associated with:

• affective disorder
• allergy
• cardiovascular and renal toxicity
• genital organ bleeding
• gynecomastia
• hepatotoxicity
• high blood pressure
• reproductive toxicity

To avoid side effects from this herb, some experts suggest not taking it for more than three to six months at a time. If need be, your doctor may recommend that you take a break and then begin to take it again for a few weeks or months.

Conclusion

• Ginseng is a plant that was originally used as an herbal medicine in ancient China. Today, it’s marketed in over 35 countries, and sales exceed $2 billion, half coming from South Korea.
•  The true plant belongs only to the Panax genus, so other species, such as Siberian and crown prince, have distinctively different functions.
• This herb contains various pharmacological components, including a series of tetracyclic triterpenoid saponins (ginsenosides), polyacetylenes, polyphenolic compounds and acidic polysaccharides. It’s known for its ability to boost mood, support the immune system and cognitive health, reduce inflammation, and more.
• You can find herbal medicines like this in several forms, including powder, capsules and tea. Be careful with dosage when using the plant, as excessive use can lead to adverse effects, including vaginal bleeding, high blood pressure and altered blood sugar levels.

The post Ginseng Benefits: Less Stress & Better Brain Function appeared first on Dr. Axe.

What if I told you that a certain plant’s roots could detoxify your blood, lymphatic system and skin? Would you be interested? If so, you should know about burdock root.

Burdock root has been valued across continents for thousands of years for its ability to purify blood and cool internal heat. Internally and externally, it has potent anti-inflammatory and antibacterial effects on the human body.

It also contains phenolic acids, quercetin and luteolin, which are all powerful, health-promoting antioxidants.

Similar to dandelion tea, you can make burdock root tea, and it can also be found in supplement form or be eaten as a vegetable. What does it taste like? Burdock has a pleasantly crunchy texture and an earthy, sweet flavor that’s similar to lotus root or celeriac.

Read on to find out just how awesome burdock root truly is, including the medicinal uses of burdock in treating serious chronic diseases like cancer and diabetes.

What Is Burdock Root?

Burdock root (genus Arctium) is a genus of biennial plants in the Asteraceae (daisy) family that’s native to Northern Asia and Europe. It’s now found throughout the U.S. as well, where it grows as a weed.

In Japan, it’s often called gobo root and cultivated as a vegetable.

Burdock has large, heart-shaped leaves and bright pink-red to purple thistle-like flowers. It also has burrs that can stick to clothing or animal fur.

The deep roots of the burdock plant are brownish-green or nearly black on the outside.

Burdock root is a slender, brown-skinned root vegetable that typically grows to be more than two feet in length. It consists primarily of carbohydrates, volatile oils, plant sterols, tannins and fatty oils.

Burdock root is not new to natural medicine. It has been used for thousands of years in Asia and Europe — and more recently in North America.

In Japan, it’s a largely consumed vegetable, typically eaten fresh or cooked, and the young leaves can also be cooked like any other vegetable.

In Traditional Chinese Medicine, burdock fruit has been used for thousands of years. It’s typically associated with the lung and stomach meridians, known to cool internal heat, and commonly used for supporting skin health.

In European folk medicine, an infusion of the seeds was often employed as a diuretic, enhancing health by supporting the processes of digestion and elimination. It was also commonly used as a scalp treatment to help prevent hair loss and get rid of dandruff.

What’s the difference between burdock root and dandelion root? Both are members of the Asteraceae plant family and have been used in their entirety for traditional as well modern medicine for years.

Both burdock root and dandelion are excellent for diabetes and skin conditions. They’re also natural diuretics that are loaded with antioxidants.

Dandelion is specifically excellent at cleansing the liver and protecting the bones, while burdock is an amazing blood cleanser, which also makes it very helpful to liver health.

Burdock is also helpful for bones, particularly osteoarthritis. Dandelion is high in fiber as well as vitamins A, C and K, while burdock is equally high in fiber as well as vitamin B6, potassium and magnesium.

Health Benefits

The benefits of burdock root are wide-ranging and sure to impress. Much of the root’s benefits come from its nutrition content.

One cup (approximately 118 grams) of raw burdock root contains about:

• 85 calories
• 20.5 grams carbohydrates
• 1.8 grams protein
• 0.2 gram fat
• 3.9 grams dietary fiber
• 0.3 milligram vitamin B6 (14 percent DV)
• 0.3 milligram manganese (14 percent DV)
• 44.8 milligrams magnesium (11 percent DV)
• 363 milligrams potassium (10 percent DV)
• 27.1 micrograms folate (7 percent DV)
• 3.5 milligrams vitamin C (6 percent DV)
• 60.2 milligrams phosphorus (6 percent DV)
• 48.4 milligrams calcium (5 percent DV)
• 0.9 milligram iron (5 percent DV)
• 0.1 milligram copper (5 percent DV)

It’s clearly a good source of micronutrients, including vitamin B6 and manganese, but there’s more to this traditional root. Here are some of the top ways it can seriously improve your health:

1. Blood Purifier

In traditional herbal texts, burdock root was described as a “blood purifier” or “alterative” and was believed to clear the bloodstream of toxins.

Research on traditional medicine indicates that burdock root has active ingredients that have been found to detoxify heavy metals from the blood, improving organ health and the health of the whole body. It also promotes blood circulation to the skin surface, which improves skin health.

2. Lymphatic System Strengthener

Essentially, the lymphatic system is the the body’s inner “drainage system,” a network of blood vessels and lymph nodes that carries fluids from tissues around the body into the blood and vice versa. If you can make your lymphatic system stronger, then you can help your body ward off all kinds of disease and serious health issues.

Burdock root helps induce lymphatic drainage and detoxification. Research suggests that it works as a blood purifier and blood cleanser. This helps strengthen the lymphatic system.

3. Natural Diuretic

Diuretics stimulate the kidneys and help the body get rid of excess fluid, mainly water and sodium. Burdock root is a natural diuretic so through burdock consumption, you can naturally and easily help your body eliminate excess water by increasing urine output.

A study published in the Journal of Alternative and Complementary Medicine found that burdock extract shows promise as a diuretic in humans.

By elevating the rate of urination, burdock root can help remove waste from the blood and body. If you have issues with fluid retention, you should ask your doctor about trying burdock root before resorting to prescription products.

4. Skin Healer

Topical products containing burdock root have offered relief from pesky skin issues for ages. From acne to eczema and psoriasis, burdock root is known to calm and treat these common skin issues.

Consumption of burdock has also helped many people with skin issues through its blood-cleansing and internal cooling abilities.

Scientific studies have even shown that burdock extract can improve the clinical signs of aging skin. One 2008 study found that topical treatment with a natural burdock extract significantly improved the metabolism of the dermal extracellular matrix and led to a visible wrinkle reduction.

For good reason, we’re likely to see burdock root used in new skin care products, especially for mature and dry skin.

5. Defends Against Diabetes

Burdock root contains inulin, a soluble and prebiotic fiber that helps improve digestion and lower blood sugar. That makes it an excellent choice for people trying to naturally manage their blood sugar.

In Europe, the fresh root is used for lowering blood sugar. Its inulin content makes it particularly suitable for diabetes.

Animal studies have also shown burdock root’s ability to decrease the severity of diabetic complications, especially diabetic retinopathy.

6. Helps Combat Cancer

European physicians of the Middle Ages and later used burdock to treat cancerous tumors (as well as skin conditions, venereal disease, and bladder and kidney problems). Many herbalists today say burdock root can help stop cancer cells from metastasizing, making it a potential natural cancer treatment.

In fact, animal studies of mammary, colon and pancreatic cancer have shown promise for burdock’s ability to fight against cancer.

One big reason burdock shows promise for naturally fighting cancer is the fact that it contains arctigenin.

Studies explain that arctigenin is a lignan found in certain plants of the Asteraceae family, including greater burdock (Arctium lappa). It has been shown to combat cancer cells by selectively stopping the proliferation of cancer cells and inhibiting the cancer cells’ production of particular proteins (NPAT proteins), hence crippling cancer’s ability to reproduce.

Another study found that arctigenin was a cancer-specific phytochemical that killed human lung cancer cells, human liver cancer cells and human stomach cancer cells. Studies like this are proving what many have believed for years — that burdock root is a seriously effective natural cancer fighter.

7. Improves Arthritis

Burdock root is known for its powerful anti-inflammatory abilities, and it can be in important part of an arthritis diet. A study published in the International Journal of Rheumatic Diseases relayed that burdock root tea improved inflammatory status and oxidative stress in patients with knee osteoarthritis, also known as degenerative joint disease.

Subjects were given three cups of burdock root tea per day for 42 days and were then assessed for inflammatory markers, such as high-sensitivity C-reactive protein. The results showed that burdock root tea can significantly help people suffering from osteoarthritis by lowering inflammatory markers.

8. Helps Treat an Enlarged Spleen

If you suffer from an enlarged spleen, burdock root can help. Studies indicate that the spleen is a vital “guardian” organ that we rely on to keep the body free from infections, viruses and all kinds of dangerous pathogens.

An enlarged spleen is a clear warning sign that the immune system is fighting hard to remove threats from the body but failing to do so because it can’t keep up with high demand.

Your spleen is in constant contact with your blood, so as burdock root cleanses your blood, it also cleanses and protects the spleen. It can help the spleen because it improves blood quality as well as liver health, circulation and fights inflammation.

Improving those four factors has a direct positive effect on spleen health so you definitely want to include burdock in your spleen-healing lineup.

9. Fights Tonsillitis

Burdock root can help get rid of painful tonsillitis. Acute tonsillitis is a type of inflammatory virus that causes tissues within the tonsils to become infected with harmful bacteria. 

Burdock root is used in traditional medicine to relieve tonsillitis because it increases wound healing, decreases inflammation, and helps relieve coughs, sore throats and pain. Although there’s limited evidence on its effects on tonsillitis specifically, research does indicate that burdock is an effective anti-inflammatory agent that’s used traditionally for respiratory infections like influenza and other infections. 

Risks and Side Effects

Burdock root is considered safe when consumed as a food, which is done regularly in Asian countries. However, pregnant and nursing women should avoid burdock root, as it may cause damage to the fetus.

If you’re dehydrated, you should not take burdock because the herb’s diuretic effects could make dehydration worse. Additionally, if you’re sensitive to the Asteraceae/Compositae plant families, which include ragweed, chrysanthemums, marigolds and daisies, studies reveal that you could possibly experience an allergic reaction to using burdock internally or externally, including dermatitis.

Since the roots of burdock closely resemble those of belladonna or deadly nightshade (Atropa belladonna), there is a risk that burdock preparations may be contaminated with these potentially dangerous herbs. For this reason, you should always purchase burdock root products from established and well-respected companies.

There are no known scientific reports of interactions between burdock and conventional medications. However, you should talk to your doctor before taking burdock if you take diuretics (burdock could make the effect of water pills stronger), diabetes medications (burdock might lower blood sugar, causing hypoglycemia) or blood-thinning medications (burdock can slow blood clotting and, when taken with blood-thinning medications, may increase the risk of bruising and bleeding).

If you’re going to undergo any type of surgery, stop taking burdock root at least two weeks before your surgery date. Burdock might increase the risk of bleeding during and after surgery.

There are no known scientific reports on the pediatric use of burdock, so you should only give burdock to children under the supervision of a doctor.

How to Use (Recipes)

Burdock root products contain the fresh or dried root of the burdock plant. Fresh burdock root can often be found in health stores and Asian specialty stores.

You can purchase fresh burdock root and include it in a vegetable stir-fry or stew. You can also peel, slice and eat it raw with a little sea salt, or you can pickle it.

Burdock root should always be cleaned well and can be peeled like a carrot if you don’t like the skin on. Cleaned, dry roots can stay fresh for several months if kept in a cool and well-ventilated area.

Processed parts or slices should be stored in the refrigerator and used as soon as possible.

Burdock supplements can be purchased online or in your local health food store in various forms. Some of the options likely include burdock root oil, dried burdock root powder, burdock root tincture, burdock root capsules and burdock root tea.

A typical dosage of burdock is one to two grams of powdered dry root three times per day.

Some people forage wild burdock root, but this is not without risk. Burdock roots accumulate toxins so you have to be absolutely sure you pick well away from roadsides, industrial sites and areas that have been sprayed with pesticides.

If you’re going to pick wild burdock root, then you must be 100 percent sure of your burdock identification. People sometimes mistake young burdock for foxglove, which is highly toxic. It’s a dangerous error that’s easy to make so your safest bet is to purchase fresh burdock root at the store.

Recipes

Here are some great ways to start using burdock root in your own kitchen today:

• Japanese Style Pickled Burdock
• Miso-Glazed Burdock with Red Lettuces
• Kimpira aka Stir-Fried Carrot & Burdock Root

Conclusion

The burdock plant definitely produces a root that is not only tasty (hopefully you agree), but incredibly beneficial when it comes to so many functions of the body as well as many very serious health issues. Whether you’re looking to maintain your health or greatly improve it, burdock root a try if you haven’t already.

Here’s a reminder why:

• Burdock root is a blood purifier, lymphatic system strengthener, natural diuretic and skin healer. It also defends against diabetes, combats cancer, improves arthritis, helps treat an enlarged spleen and fights tonsillitis.
• Dandelion and burdock have many similarities, including coming from the same plant family, treating diabetes and improving skin health. In addition, dandelion is specifically excellent at cleansing the liver and protecting the bones while burdock is an amazing blood cleanser, which also makes it very helpful to liver health.
• You can eat burdock root raw, cook it, make burdock root tea or consume it in supplement form. Burdock supplements include burdock root oil, dried burdock root powder, burdock root tincture and capsules.

The post Burdock Root Detoxes Blood, Lymph System and Skin appeared first on Dr. Axe.

Rich in calories, carbohydrates and vitamin C, plus highly versatile and full of flavor, yucca root is an important dietary component for millions around the world. It can be mashed, boiled, baked or fried and swapped in for potatoes in just about any recipe.

It’s also used to make a variety of gluten-free flours and food thickeners, such as arrowroot, tapioca and cassava flour.

With its wide range of micronutrients and antioxidants, adding yucca root into your diet can come with a long list of potential health benefits. Here’s what you need to know about this tasty root vegetable and how it can impact your health.

What Is Yucca Root?

Yucca, also known as cassava, yuca, Brazilian arrowroot or Manihot esculenta, is a type of shrub native to South America. It is often cultivated in tropical regions for its starchy root, which is considered a dietary staple for an estimated half billion people around the world. In fact, after corn and maize, yucca root is considered the third largest source of carbohydrates in the tropics.

Available in both bitter and sweet varieties, the yucca root taste is often compared to potatoes, and it also has a stringy texture reminiscent of pumpkin. It’s usually boiled, fried or ground up into different flours and powders used for baking.

Keep in mind that yucca root is unrelated to the yucca plant, which is a genus of perennial shrubs and trees that produces white yucca flower clusters as well as yucca fruit. Many of these plants are used medicinally and also consumed in many different dishes.

Some of the common types of yucca plants include:

• Yucca filamentosa
• Yucca gloriosa
• Yucca elephantipes
• Yucca brevifolia
• Yucca schidigera

Benefits

1. Protects Against Oxidative Stress

Yucca is high in antioxidants, which are beneficial compounds that neutralize free radicals to prevent oxidative stress and damage to your cells. Research suggests that antioxidants play a central role in overall health and may be protective against many chronic conditions, including cancer, diabetes and heart disease.

Yucca root also contains a concentrated dose of both vitamin C and manganese, two micronutrients that can also help minimize oxidative stress. A study published by the Research Center for Cancer Prevention and Screening National Cancer Center, for example, showed that supplementing with vitamin C for five years significantly reduced oxidative stress and free radical formation.

Another in vitro study out of Italy found that manganese was significantly more effective than several other nutrients at scavenging free radicals and preventing oxidative stress.

2. Supports Immune Function

There’s no doubt that maintaining a strong immune system is key to overall health. Your immune system is responsible for warding off foreign invaders and keeping harmful bacteria, viruses and fungi out of the body to protect against illness and infection.

A top vitamin C food and loaded with beneficial antioxidants, adding yucca into your diet is a simple way to give your immune system a healthy boost. In fact, one study published in the Annals of Nutrition & Metabolism showed that getting enough vitamin C was able to reduce symptoms and shorten the duration of respiratory infections like the common cold.

It’s also been shown to improve outcomes for conditions like pneumonia, malaria and diarrhea infections.

3. Promotes Skin Health

Yucca root is a common ingredient found in many natural skin care routines. The peel can be used to exfoliate the skin and remove dead skin cells while the roots can be mixed with honey or olive oil and applied as a skin mask to brighten the complexion.

Even consuming yucca root in your favorite recipes can help keep your skin glowing. It’s packed with vitamin C, a nutrient involved in the synthesis of collagen that is believed to have anti-aging properties.

Vitamin C can also protect against sun damage by scavenging harmful free radicals and has even been shown to suppress melanin production to aid in the prevention of dark spots and hyperpigmentation.

4. Relieves Arthritis Symptoms

Arthritis is a condition characterized by painful swelling and stiffness in the joints. Thanks to its rich content of both antioxidants and manganese, incorporating yucca root into your diet may be especially useful in providing relief from rheumatoid arthritis symptoms.

Manganese is often recommended as a natural remedy for arthritis, and one study published in the American Journal of Epidemiology even showed that manganese supplementation was associated with a lower risk of rheumatoid arthritis in older women.

5. Has a Low Glycemic Index

The glycemic index is a measure of how much a certain food can raise your blood sugar levels. Foods with a high glycemic index can shoot up blood sugar levels rapidly, which can lead to diabetes symptoms like fatigue and unintentional weight loss.

Compared to many other starches, yucca has a fairly low glycemic index of just 46. Conversely, boiled potatoes have a glycemic index of 78, and white rice has a glycemic index of 73.

For this reason, yucca is often considered a “good carb” and may be a better alternative to many other carbohydrates when it comes to blood sugar control.

Of course, keep in mind that yucca is still high in carbohydrates. If you have diabetes or are on a carb-controlled diet, it’s best to include this starchy vegetable only in moderation and pair it with plenty of healthy fats and proteins to help maintain normal blood sugar levels.

Nutrition Facts

Yucca root is high in calories and carbohydrates, but it also contains a good chunk of the fiber, vitamin C and manganese that you need in a day.

One cup (about 206 grams) of yucca root contains approximately:

• 330 calories
• 78.4 grams carbohydrates
• 2.8 grams protein
• 0.6 gram fat
• 3.7 grams dietary fiber
• 42.4 milligrams vitamin C (71 percent DV)
• 0.8 milligram manganese (40 percent DV)
• 558 milligrams potassium (16 percent DV)
• 55.6 micrograms folate (14 percent DV)
• 0.2 milligram thiamine (12 percent DV)
• 43.3 milligrams magnesium (11 percent DV)
• 0.2 milligram copper (10 percent DV)
• 0.2 milligram vitamin B6 (9 percent DV)
• 1.8 milligrams niacin (9 percent DV)
• 0.1 milligram riboflavin (6 percent DV)
• 55.6 milligrams phosphorus (6 percent DV)
• 3.9 micrograms vitamin K (5 percent DV)
• 0.7 milligram zinc (5 percent DV)

Vs. Yams and Cassava

What’s the difference between these common root vegetables? Yucca root and cassava are actually the same plant, but the terms “yucca root” or “yuca” are more commonly used in the U.S. and in Spanish. Yams, on the other hand, are another type of edible tuber but actually belong to an entirely different genus of plants.

While yucca is native to South America, yams are actually widely grown across Asia, Africa and the Americas. They have a rough skin that softens when heated, and they can range in color from dark brown to pink. They can be prepared similarly to yucca and can be swapped in place of potatoes and boiled, mashed or baked in a variety of recipes.

Gram for gram in terms of nutrition, yams are lower in calories and carbohydrates but also contain nearly double the fiber as yucca. They are slightly lower in vitamin C but contain a higher amount of other nutrients, such as vitamin B6 and potassium.

How to Use

You can usually find yucca in the produce section of your local grocery store, right alongside other tubers, such as sweet potatoes and yams. In some cases, you may need to expand your search and check out some Latin or Asian specialty markets to find it.

It can also sometimes be found pre-peeled and cut in the freezer section as well. Be sure to look for it under its other names, such as yuca or cassava.

Wondering how to cook yucca to take advantage of the multitude of health benefits it has to offer? There are plenty of delicious yucca recipes out there, from soups and stews to custards and cakes.

It can be used in many of the same ways as regular potatoes. Fried yucca is often used to make yucca root fries, chips or fritters, but it can also boiled and mashed for a healthier twist on mashed potatoes.

In addition to fresh yucca, you can also easily find cassava flour, which is made from yucca root powder, in the baking section of most grocery stores. This popular gluten-free alternative to regular flour works great for baked goods, such as cookies, cakes, brownies and crepes.

Tapioca flour (or tapioca starch) is another type of flour made from yucca, but it’s made from starch of the root while cassava flour is made from the entire root. Tapioca flour works well for thickening liquids and making homemade puddings.

Arrowroot is another popular ingredient made from a blend of yucca with other roots, which is usually added to biscuits, jellies and broths.

History

Native to South America, it’s believed that yucca root was originally domesticated no more than 10,000 years ago, around the origins of human agriculture. However, the oldest evidence of yucca food is from approximately 1,400 years ago at Joya de Cerén, a Mayan farming community in El Salvador.

By 1492, yucca root was already a staple in the diets of the indigenous people of South America, Mesoamerica and the Caribbean and is often featured in many forms of indigenous art, from paintings to ceramics. Following the European occupation of these regions, consumption of yucca root became more widespread, and Cuba even began mass-producing cassava bread.

It was later introduced to other areas, such as Africa and Asia, by European traders and has since become an important ingredient around the world. Today, Nigeria tops the charts as one of the biggest producers of yucca root, followed by Nigeria, Thailand and Brazil.

Although not commonly used in holistic medicine, yucca root fits right into an Ayurvedic diet, which encourages eating with the seasons and filling your diet with plenty of fresh fruits and vegetables to support better health. Cooked root vegetables like yucca work especially well for those with vata doshas, as they are considered more heavy and anchoring.

Historically, yucca was also used by indigenous people to help treat fever and chills, promote female fertility and soothe sore muscles.

Risks and Side Effects

Although yucca root offers plenty of nutrients and health benefits, it’s also high in calories and carbohydrates and should be consumed in moderation as part of a healthy diet. Add yucca root to your meals as a starch in place of potatoes or grains, but be sure to also pair it with plenty of non-starchy vegetables and healthy protein foods to balance your meal.

Additionally, proper preparation is key when consuming yucca root. The roots of the yucca plant contain a substance that can trigger the production of toxins, such as cyanide, when not processed correctly. Improper cooking can cause yucca root side effects, such as vomiting, stomach pain, dizziness and headaches.

Opt for sweet varieties over bitter whenever possible, and be sure to peel yucca, cut it and cook it thoroughly before enjoying. Some research also shows that soaking it for 48 to 60 hours before cooking can significantly cut down on the potential for toxicity.

Yucca root also contains antinutrients, which are compounds that can interfere with the absorption of certain vitamins and minerals. For most people who eat yucca root in moderation, this shouldn’t be a major concern, but it can increase the risk of nutritional deficiencies for populations who use it as a dietary staple.

Final Thoughts

• Yucca, or cassava, is a type of shrub native to South America that is widely cultivated for its starchy edible root.
• Although high in calories and carbohydrates, yucca root also boasts a good amount of important nutrients, such as vitamin C, manganese and potassium.
• Adding yucca root to your diet may help strengthen your immune system, boost skin health, reduce arthritis symptoms, protect against oxidative stress and keep blood sugar steady.
• It can be fried, boiled or mashed and added to many different types of recipes, from soups to stews to fries and beyond.
• To take full advantage of the health benefits of yucca, be sure to cook thoroughly, soak it before preparing, and pair it with a well-balanced and healthy diet.

The post Yucca Root Benefits Immunity, Skin, Joints & More appeared first on Dr. Axe.

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

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

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

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

What Is Turmeric?

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

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

Turmeric Benefits

Why is turmeric good for you? There are several chemical compounds found in this herb, known as curcuminoids, which are types of polyphenols. The most active substance is curcumin, which is known to have antioxidant, anti-inflammatory, antibacterial and anticancer properties (among other positive effects).

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

1. May Slow or Prevent Blood Clots

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

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

2. May Reduce Depression Symptoms

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

The journal Phytotherapy Research published the results of a study in 2014 involving 60 volunteers diagnosed with major depressive disorder. Participants were either treated with turmeric curcumin, the drug fluoxetine or a combination of the two. Curcumin was equally effective as fluoxetine in managing depression by the six-week mark.

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

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

3. Fights Inflammation

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

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

4. Boosts Skin Health

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

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

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

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

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

5. Helps Treat Arthritis Symptoms

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

The study split these volunteers into three groups: curcumin treatment alone, diclofenac sodium alone and a combination of the two. The results of the trial were eye-opening:

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

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

6. May Help Treat or Prevent Certain Cancers

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

In the words of global authorities like Cancer Research UK:

A number of laboratory studies on cancer cells have shown that curcumin does have anticancer effects. It seems to be able to kill cancer cells and prevent more from growing. It has the best effects on breast cancer, bowel cancer, stomach cancer and skin cancer cells.

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

7. May Help Manage Diabetes

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

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

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

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

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

8. Combats Obesity

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

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

9. Supports Management of Inflammatory Bowel Disease

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

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

One small pilot study investigated curcumin supplementation for patients with ulcerative colitis and patients with Crohn’s disease.

Although the sample size was very small, all of the ulcerative colitis patients and four out of five Crohn’s patients had marked improvements over two months, suggesting the need for additional research. It shows promise for irritable bowel syndrome and other inflammatory bowel disease symptoms.

10. May Regulate Cholesterol

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

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

11. Works as a Natural Pain Reliever

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

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

12. Aids in Detoxification

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

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

13. Improves Joint Health

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

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

14. Enhances Muscle Recovery

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

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

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

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

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

Nutrition Facts

One tablespoon (about nine grams) of ground turmeric contains approximately:

• 29 calories
• 6 grams carbohydrates
• 1 gram protein
• 0.3 gram fat
• 2 grams fiber
• 1.86 milligram manganese (26 percent DV)
• 5 milligrams iron (16 percent DV)
• 0.01 milligram vitamin B6 (6 percent DV)
• 196 milligrams potassium (5 percent DV)
• 19 milligrams magnesium (3 percent DV)

How to Use

Turmeric Recipes:

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

One of my favorite recipes on the site is turmeric tea, sometimes referred to as liquid gold or golden milk. Be sure not to subscribe to the conventional idea that the fat from the coconut milk is unhealthy. In fact, that fat actually helps the body better absorb the turmeric.

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

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

Turmeric Supplements:

Do turmeric curcumin supplements have the same benefits as the powdered type? In most cases, yes. In fact, curcumin supplements may be even more powerful.

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

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

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

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

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

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

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

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

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

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

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

Turmeric Essential Oil:

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

Quality is key here, particularly if you’re going to use turmeric essential oil internally. Always dilute in water or other liquids. For example, you can put one drop in a smoothie in the morning.

Risks and Side Effects

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

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

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

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

Conclusion

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

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

Milk thistle is a natural herb with antioxidant and anti-inflammatory properties. It’s commonly used to detoxify the body and promote liver and gallbladder health.

Also known by its scientific name, Silybum marianum, milk thistle grows mostly in California, although it can be grown in many other warm climates as well.

As an herb that’s considered a “hepatic, galactogogue, demulcent and cholagogue,” milk thistle is considered one of the most common natural supplements for liver disorders in the U.S., thanks to its many health benefits.

Other benefits include promoting healthy digestive function, increasing bile production, decreasing inflammation and soothing the mucous membranes throughout the body.

What Is Milk Thistle?

The milk thistle plant is a popular herb that has actually been used for over 2,000 years. In fact, Greek physician and botanist Dioscorides was the first to describe milk thistle’s healing properties back in the year 40 A.D.

The plant is native to the Mediterranean region and a member of the Asteraceae plant family, which also includes other plants like sunflowers and daisies.

This healing herb gets its name from the milky-white liquid that runs off of the plant’s leaves when they’re crushed. The actual leaves of the plant also have a spotted white pattern that makes them look as if they’ve been dunked in milk. It’s also known as St. Mary’s thistle, holy thistle and silybum.

Milk thistle is commonly used for everything from weight loss to skin health to promoting breast milk production. However, while there are many different potential benefits, it is most well-known for being a natural liver supporter and is sometimes used to help treat liver diseases such as cirrhosis, jaundice and hepatitis, as well as gallbladder problems.

It’s also often used to increase breast milk production, with one study showing that certain extracts in milk thistle could increase daily milk production by up to 86 percent.

There are a variety of milk thistle products available, and the seeds and leaves of the milk thistle plant can be consumed either in pill, powder, tincture, extract or tea form.

The seeds can actually be eaten completely raw, too, but usually people prefer to take a milk thistle extract or supplement in order to consume a higher dose and see greater results.

Benefits

1. Liver Detoxification and Health

As a liver support and liver aid, milk thistle acts as a powerful liver cleanser by rebuilding liver cells, reducing liver damage and removing toxins from the body that are processed through the liver.

Milk thistle is effective at naturally reversing toxicity in the body, including the harmful effects of alcohol consumption, pesticides in our food supply, heavy metals in our water supply and pollution in the air that we breathe.

The liver is actually our largest internal organ and is responsible for performing a number of essential detoxifying functions. The condition of our blood throughout our whole body is mostly reliant on the health of our liver.

The liver helps remove toxicity and harmful substances from our blood, aids in hormone production, detoxifies the body, releases sugar into the bloodstream in order to give our body steady energy and secretes bile into our small intestine so fat can be absorbed from foods. You can see why liver problems and poor liver function can create so many problems!

Milk thistle has been historically used for a variety of liver diseases, including:

• alcoholic liver disease
• acute and chronic viral hepatitis
• toxin-induced liver diseases

2. May Help Protect Against Cancer

Milk thistle seed is a great source of the antioxidant flavonoid called silymarin, which is actually composed of several other active compounds known as flavolignans.

Silymarin may help reduce the risk for cancer development (including breast cancer) by boosting the immune system, fighting DNA damage and reversing cancerous tumor growth. In addition to blocking breast cancer, test-tube and animal studies show that silmarin may also protect against several other types of cancer as well, including lung cancer and prostate cancer.

In 2007, after reviewing numerous studies involving milk thistle therapeutic treatments, researchers at the University of Minnesota reported:

There is strong preclinical evidence for silymarin’s hepatoprotective and anticarcinogenic effects, including inhibition of cancer cell growth in human prostate, skin, breast, and cervical cells.

About 50 percent to 70 percent of the silymarin molecules present within milk thistle are the type called silybin, also known as silibinin.

This antioxidant stimulates protein synthesis and changes the outside layer of healthy cells, keeping them protected from damage and mutation. It also inhibits toxins from dwelling in the body, helps with cell renewal and counteracts the harmful effects of pollutants, chemicals and heavy metals that can cause free radical damage.

Silymarin acts as a cancer protector by blocking the binding of toxins to the cell membrane receptors, according to researchers at the University Magna Graecia Department of Experimental and Clinical Medicine.

3. May Help Lower High Cholesterol

Milk thistle benefits heart health and helps lower high cholesterol levels by reducing inflammation, cleaning the blood and preventing oxidative stress damage within the arteries.

Although more formal research is still needed, preliminary studies show that when silymarin is used in combination with other traditional treatment methods, it can improve levels of total cholesterol, bad LDL cholesterol and triglycerides.

Something important to keep in mind, however, is that existing studies on possible heart benefits of milk thistle have only been done involving people with diabetes, who tend to have high cholesterol levels.

Therefore, at this time, it’s unclear if milk thistle has the same effects in people without diabetes and if it will be used to naturally lower cholesterol levels in the future.

4. May Help Control or Prevent Diabetes

According to the National Institute of Health, there’s some compelling research that shows that taking silymarin, the main chemical found in milk thistle, along with conventional treatments, can help control symptoms of type 2 diabetes by promoting better blood sugar control.

The valuable antioxidants found in milk thistle have been reported in experimental and clinical studies to help decrease blood sugar levels in people with insulin resistance, so it may make sense to add it to a diabetic diet plan.

One 2006 study conducted by the Department of Pharmacology at the Institute of Medicinal Plants found that when diabetic patients were given silymarin extract over a four-month period, their fasting blood sugar and insulin levels improved significantly compared to patients receiving a placebo.

This is likely true because the liver is partially responsible for regulating hormones, including the release of insulin into the bloodstream. Insulin is responsible for managing blood sugar levels in the blood, which is especially important for those with diabetes.

5. May Help Prevent Gallstones

The liver is a major digestive organ, which helps process nutrients and toxins that enter our body through foods, water and air.

Because the liver and other digestive organs, like the gallbladder, pancreas, intestines and kidneys, work closely together to improve liver health, milk thistle is also able to help prevent gallstones and kidney stones.

Although research on this topic is limited, because of milk thistle’s ability to increase bile flow, protect against liver conditions like nonalcoholic fatty liver disease and promote liver detoxification, it may be useful in the prevention of gallstones.

Gallstones are formed when cholesterol and other matter within your bile bind together. This is problematic because they can become more solid and get lodged in the inner lining of your gallbladder.

6. Has Anti-Aging Effects

Thanks to the antioxidant content of milk thistle, the herb may actually help slow the aging process. This applies to both the surface of your skin and your organs, as antioxidants can protect your body from chronic disease.

Milk thistle’s protective qualities of the skin make it great for reducing visible signs of aging, so consuming milk thistle may be an easy way to prevent skin cancer and skin damage, such as acne, dark spots, wrinkles, lines and discoloration.

Although the research on this topic is limited to mostly animal studies, one trial published in Photochemistry and Photobiology found that silymarin protected the skin of mice from UV-induced oxidative stress and helped reduce inflammation.

The silymarin found in milk thistle can also protect against depletion of glutathione, which is a “master antioxidant” that’s extremely useful at helping prevent disease formation.

Glutathione’s biggest role is to help fight oxidative stress that leads to such diseases as cancer, diabetes, heart disease and neurodegenerative diseases like Alzheimer’s disease. It can help prevent damage to important cellular components caused by reactive oxygen species, such as free radicals.

Milk Thistle Tea

Instead of using a milk thistle supplement, can also try consuming it in tea form to maximize the potential health benefits. In fact, many companies make milk thistle tea by steeping the leaves and seeds from the plant.

You can also grow your own milk thistle and make homemade tea if you’re up for harvesting the plants. Each small plant head contains about 190 seeds that can be used in various ways.

If you purchase or grow a milk thistle plant, cut off the entire head and hang the plant upside down for about one week to draw out the seeds.

You can then crush the seeds and steep them, along with the leaves, to make tea, eat them raw or dry them into powder form. Keep the seeds and leaves in the freezer to make them last longer and retain their powerful nutrients.

Supplement Dosage

Because milk thistle is categorized as a supplement rather than a drug, it’s not subject to the same oversight and quality control from the Food and Drug Administration (FDA) that standard drugs are.

The amount of active ingredients can vary widely depending on the different preparation methods used and the brand. Currently, there are several different milk thistle tablets, capsules and soft gels available on the market, all of which recommend different doses.

• Although there is no standardized milk thistle dosage at this time, most people do best consuming between 20–300 milligrams daily.
• If you’re taking milk thistle for the liver, the recommended daily intake of milk thistle is 150 milligrams, taken one to three times daily. This is a somewhat high dose that can act as a natural liver detox.
• For ongoing use and liver support, take 50 to 150 milligrams daily.

Look for a high-quality product that’s between 50–150 milligrams of pure milk thistle extract per capsule so you can adjust the amount you are taking depending on your needs.

If you’re wondering what supplement is best, make sure to look for a company that sells a highly potent extract labeled at least 80 percent pure milk thistle extract.

Risks, Side Effects and Interactions

Milk thistle is generally considered safe and well-tolerated, with very few cases of side effects reported.

The most common side effects aren’t serious and include gastrointestinal upset, such as a mild laxative effect. When taken within the recommended dose range, however, it is thought to be effective and mostly free of allergic reactions.

Milk thistle may interact with some medications, including allergy medicines, anti-anxiety drugs and blood thinners, among others. If you are taking any medications, speak with your health care provider to prevent any milk thistle interactions before starting supplementation.

It also has estrogenic effects, meaning that it mimics the effects of estrogen in the body. If you have hormone-sensitive conditions such as uterine fibroids, endometriosis or ovarian cancer, you should consult with your doctor before starting supplementation.

Also note that antioxidants like those found in milk thistle have been shown to possibly interfere with the efficacy of some cancer chemotherapy drugs by protecting cancer cells from cell death.

Finally, keep in mind that, although many holistic practitioners recommend milk thistle for dogs to help promote liver health, it’s best to talk to your vet before starting supplementation to keep your furry friends safe.

Final Thoughts

• What is milk thistle? This powerful plant is native to the Mediterranean, but is used around the world as a natural remedy for a wide variety of different ailments.
• Human, test-tube and animal studies show that it may help promote liver health, protect against cancer, lower cholesterol levels, prevent type 2 diabetes, protect against gallstones and slow signs of aging.
• It can be consumed in tea, tincture, extract, pill or powder form, making it easy to incorporate into your daily diet.
• Dosage recommendations can range, but most advise taking anywhere between 20–300 milligrams daily.
• Although it’s generally safe, you should talk to your doctor before starting supplementation if you are taking any medications or experience side effects like digestive distress.

The post Milk Thistle Benefits for the Liver, Gut & More appeared first on Dr. Axe.

Nutmeg is a rich and fragrant spice that can crank up the flavor of just about any dish or dessert. Not only is this spectacular spice versatile and delicious like other healing herbs and spices, but it has also been well-studied for its impressive benefits, including its effects on brain and heart health, digestion, inflammation and more.

So is nutmeg good for you? Is nutmeg a nut? And what is nutmeg used for? Keep reading for the answers to all of your burning questions about this incredible ingredient.

What Is Nutmeg?

Nutmeg spice is derived from the seed of Myristica fragrans, a type of evergreen nutmeg tree that is native to certain parts of Indonesia. The nutmeg plant itself can grow up to 50 feet tall and produces dark green leaves and waxy yellow flowers. It also produces the nutmeg fruit, which is a pear-shaped fruit with a brown seed that is ground into the spice.

This warm, rich spice can add a pop of flavor to dishes while also bumping up the health benefits of the final product. In fact, it has been associated with a long list of potential benefits and uses. These include enhanced heart health to better brain health, decreased inflammation and more. What’s more, it also helps supply a small amount of several essential nutrients, including fiber, magnesium, calcium and iron.

One tablespoon (about seven grams) of this common spice contains approximately:

• 36.8 calories
• 3.5 grams carbohydrates
• 0.4 gram protein
• 2.5 grams fat
• 1.5 grams fiber
• 0.2 milligram manganese (10 percent DV)
• 0.1 milligram copper (4 percent DV)
• 12.8 milligrams magnesium (3 percent DV)

Related: What Is Allspice? Benefits, Uses, Substitutes & More

Benefits

1. Relieves Pain and Inflammation

If you suffer from chronic, persistent pain, this spice may be able to help provide relief. Decreased pain may rank as a top health benefit of nutmeg. It can be especially beneficial for pain related to inflammatory conditions, such as arthritis.

According to one animal model published in Food & Nutrition Research, nutmeg oil may help alleviate inflammatory joint pain while also reducing swelling. Another study conducted by the National Institute of Hygienic Sciences in Japan showed that specific compounds found within the seed were effective at decreasing inflammation in mice.

2. Boosts Brain Health

Although current research is limited to animal models and in vitro studies, some evidence suggests that nutmeg may have neuroprotective properties that could help optimize brain function and protect against disease.

A recent 2017 animal model reported that the volatile oils extracted from the seed were able to alter levels of specific neurotransmitters in the hippocampus, which is the region of the brain associated primarily with memory. According to the researchers, this may aid in the treatment and prevention of several neurodegenerative disorders, such as Alzheimer’s disease and Parkinson’s, although more research is needed to understand if these results are applicable to humans as well.

3. Supports Better Sleep

A pinch or nutmeg in a glass of warm milk is a common natural remedy recommended to help treat insomnia and promote better sleep. But can nutmeg help you sleep, or is it little more than a myth?

Several studies have focused on the insomnia-busting properties of this spice and demonstrated that it could be an effective remedy to help support better sleep. In one study, taking a capsule containing nutmeg for four weeks was found to improve symptoms of insomnia while also enhancing mood and decreasing weakness. Similarly, an animal study published in the Journal of Ethnopharmacology showed that taking an extract of nutmeg helped significantly increase the duration of sleep in chickens.

4. Promotes Digestion

When paired with a balanced diet and healthy lifestyle, adding a few servings of nutmeg to your daily routine may help optimize overall digestive health.

Not only does it have powerful anti-inflammatory properties to protect against conditions like leaky gut, but certain compounds found in this spice also have been shown to have a healing effect on stomach ulcers in some animal models. A study conducted by the Department of Pharmacology at the All India Institute of Medical Sciences also demonstrated that nutmeg could decrease loose stools to help treat diarrhea and support regularity.

5. Improves Heart Health

The heart plays a vital role in health, pumping blood through the body to supply the tissues with the oxygen and nutrients that they need to function and thrive. Promising research suggests that nutmeg can improve several aspects of heart health to keep your heart healthy and strong and protect against disease.

For example, a 2016 animal model found that the seeds were effective at lowering levels of total and “bad” LDL cholesterol in rats, both of which are risk factors for coronary heart disease.

Meanwhile, another study conducted on rabbits showed that nutmeg extract decreased total and LDL cholesterol as well as triglycerides. It also helped block the aggregation of blood clots. This could aid in the prevention of conditions like stroke.

Risks and Side Effects

Although nutmeg is perfectly safe when used in normal amounts as part of a healthy diet, overdoing it can actually end up doing more harm than good when it comes to your health. This is because it contains a specific compound known as myristicin, which may possess psychoactive properties. Although this spice contains the highest concentration of myristicin, it’s also found in many other plant sources, including dill and parsley.

It’s typically recommended to keep consumption to less than 10 grams per sitting. That translates to around 1.5 tablespoons of ground nutmeg.

Consuming amounts higher than this can cause toxicity. What are the side effects of excessive nutmeg? A nutmeg “high” or toxicity can cause symptoms such as increased heart rate, nausea, seizures, pain, hallucinations and changes in mood or behavior.

Note that despite its name, this spice is not a tree nut. Thus it should be safe for those with an allergy to other nuts, such as almonds, walnuts and pistachios. However, it is considered a type of seed, so those with a seed allergy should check with their doctors before consuming to avoid food allergy symptoms like hives, itching and swelling.

Uses in Traditional Medicine

Thanks to the potent healing properties found in whole nutmeg, this superstar spice has long been used in many forms of traditional medicine.

In Ayurvedic medicine, it is used to help improve digestive health and decrease diarrhea due to its aromatic, astringent properties. It’s also thought to calm the nerves and act as a sedative to promote relaxation, soothe stress and prevent insomnia.

Meanwhile, according to Traditional Chinese Medicine, this spice has warm, pungent properties. It can impact the health of the spleen, stomach and large intestine. It’s also believed to enhance circulation, stimulate the stomach and decrease digestive distress.

Comparison to Other Spices

Nutmeg can often be found in the spice aisle right alongside other healing herbs and spices, such as mace, ginger, cloves and cinnamon. This is thanks to their similarities in flavor and shared uses. In fact, many are unaware of the differences between these unique spices and often use them interchangeably as a substitute for nutmeg when they don’t have any on hand.

Mace spice is actually made from the outer coating of the nutmeg kernel, which is dried and ground into a fine powder. Ground mace is a common nutmeg substitute because it shares the same pungent, sweet taste but is a bit more mild and subtle.

Ginger, on the other hand, is incredibly aromatic. It has a zesty, peppery and slightly woody flavor that helps add a bit of zing to desserts, salads or soups. It’s also been associated with a number of ginger health benefits.

Meanwhile, cloves are considered one of the strongest spices. They have a warm flavor that is both sweet and bitter. Cloves are available in whole bud or powdered form, not to mention clove oil. This spice is perhaps most well-known for it analgesic properties.

Finally, cinnamon is a highly aromatic spice made from the inner bark of a specific type of tree. It has a one-of-a-kind flavor and can fit into a variety of different dishes, both sweet and savory alike. Ceylon cinnamon, in particular, has been linked to several health benefits.

Where to Find and How to Use

Nutmeg powder and ground nutmeg can be easily found in the spice section of most major grocery stores. It’s also available in whole form and can be grated prior to use. While whole nutmeg tends to stay fresh for long periods of time, ground nutmeg loses its flavor and aroma very quickly and can only last around six months with proper storage.

There are plenty of potential nutmeg uses. It has a warm, spicy flavor that works well in a variety of different dishes. It’s frequently found in desserts, including seasonal specialties like pumpkin pie. It can also add a hint of flavor to beverages like coffee, chai, mulled wine or eggnog. Plus, it even works well in savory recipes, such as soups, sauces and meat dishes.

Keep in mind that a little goes a long way with this strong spice, so use it sparingly to bump up the flavor of your favorite foods but avoid going overboard.

History

Nutmeg has been used for thousands of years throughout history. The oldest recorded use dates back over 3,500 years ago to the Banda Islands, which are a group of islands in Indonesia. Interestingly enough, up until the mid-1800s, the Banda Islands, also known as the Spice Islands, remained the only place that produced nutmeg and mace.

This incredible spice has long been valued for its flavor and medicinal properties. It was widely traded, which brought it to new areas around the globe. In 1512, Portuguese ships arrived in the Banda Islands and, as the first Europeans to reach the island, began filling their ships with nutmeg, mace and cloves.

In 1621, the Dutch East India Company seized the island in an effort to gain control of the trade market for this spice. Following the bloody battle, the population of the island dwindled from around 15,000 to less than 1,000. During the Napoleonic Wars, the British temporarily took control of the island and began transplanting nutmeg trees to other areas, such as Singapore, Sri Lanka and Bencoolen.

Today, Indonesia still dominates the world market for this spice, followed by Grenada and other areas like India, Malaysia, Singapore and New Guinea.

Final Thoughts

• Nutmeg is a spice derived from the seed of Myristica fragrans, a type of tree that is native to Indonesia.
• Potential health benefits of this spice include decreased pain and inflammation, better brain and heart health, improved sleep, and enhanced digestion.
• However, this common holiday spice is best consumed in moderation. It contains myristicin, a psychoactive compound that can cause adverse side effects when consumed in high doses.
• Try adding this sweet spice to sweet and savory dishes and drinks for a burst of extra flavor and health benefits.

The post Nutmeg Benefits: the Super Healthy Holiday Spice appeared first on Dr. Axe.

For most people, mistletoe brings to mind none other than a white Christmas. Besides serving as a festive winter decoration, did you know that mistletoe is also used in herbal medicine and has been for hundreds of years?

It’s a little known fact that there is actually more than one type of mistletoe. In fact, it’s believed over 100 different species are in existence.

One type of branch is most prominently used ornamentally, while a few are harvested for their medicinal purposes.

When it comes to health promotion and preventing common conditions, what is mistletoe used for? According to the National Center for Complimentary and Integrative Health (NCCIH), some of the many ailments that it may help treat include:

• seizures
• headaches
• arthritis symptoms
• potentially even cancer

That said, while it may have been considered a top herb for healing throughout history, there’s not much evidence showing it definitely works … and some that indicates it may be dangerous.

What Is Mistletoe?

Mistletoe is a member of the Viscaceae plant family and is considered an evergreen hemiparasitic plant. As a parasitic plant, it latches on to trees and feeds off of them.

It’s harvested for its berries, leaves and stems.

Mistletoe earned its interesting name because many years ago people noticed that it grew where bird droppings were found. In Anglo-Saxon, “mistel” means “dung” and “tan” means “twig.” The name misteltan eventually morphed to mistletoe.

Herbalists use mistletoe to make herbal extracts that have certain physiological effects.

The European plant, the type used as a supplement/medicine, grows on common trees such as apple, oak, pine and elm trees. Mistletoe plants form clusters or “bushes” on these trees, sometimes called “witches’ brooms.”

During cooler months, including throughout the winter, berries also grow on the branches, which attract a variety of birds.

Types

Mistletoe plants are distributed across Europe, America, Asia and Africa to Australia and New Zealand. Some of the most recognized mistletoe species include:

• Viscum
• Phoradendron
• Arceuthobium
• Peraxilla
• Loranthus
• Amylotheca
• Amyema
• Taxillus
• Psittacanthus
• Scurrula

American mistletoe (Phoradendron flavescens) is the type that grows in the United States and is used as a romantic holiday/Christmas decoration throughout the winter, while European mistletoe (Viscum album) is the species that has been used for centuries in traditional herbal medicine.

A third species (Loranthus ferrugineus) is less common but used by some to treat high blood pressure and gastrointestinal complaints. Other species, including Japanese mistletoe (Taxillus yadoriki Danser), are known for their many antimicrobial and antioxidant properties.

Uses in Traditional Medicine

The name “mistletoe” is believed to have been derived from the Celtic word for “all-heal.” Records tell us there were many historical uses of mistletoe, most of which focused on healing the nervous system.

It was used to treat conditions including:

• nervousness/anxiety (sometimes in combination with valerian root)
• convulsions
• hysteria
• neuralgia
• skin problems
• urinary disorders
• fevers
• heart disease

In some traditional medicine systems, it was believed to be a natural “heart tonic” that could strengthen the force of the heartbeat and increase the heart rate. Herbal formulas that included mistletoe, valerian and vervain were often given for “all kinds of nervous complaints” caused by hormonal imbalances, fatigue, etc.

As a natural remedy, mistletoe was usually made into a healing tea or tincture. Another use was making salves for skin problems like sores and ulcers.

Role as a Christmas Decoration

What does mistletoe have to do with Christmas? It has long been associated with peace, protection, romance and celebration.

Today, the meaning of the mistletoe at Christmas is to serve as a sign of love and friendship.

Why do people kiss under mistletoe? This holiday tradition is said to have first began with the Greek festival of Saturnalia. Other sources claim that this tradition started in England in churches.

Records show that it first became a symbol of romance during the times of ancient Norse mythology, practiced by North Germanic/Scandinavian people in the 17th and 18th centuries. The custom of kissing beneath the mistletoe then spread to British servants and throughout England.

Refusing to kiss someone beneath mistletoe branches was associated with bad luck, as were mistletoe plants that lost of their berries.

Historically, mistletoe also symbolized the need to form a truce among enemies. The ancient Celts and Germans used European mistletoe as a ceremonial plant and believed that it had mystical powers.

It has long been a symbol of protection from misfortune, illness and violence as it “warded off evil spirits.” Some also believed it had natural aphrodisiac properties, so it was sometimes used to promote fertility

Is It Poisonous?

Why might mistletoe be bad? Because mistletoe can sometimes wind up causing damage to “host trees” that it grows on, it’s earned a reputation as being “poisonous” and is even called a “parasite” by some.

The International Academy of Herbal Arts and Sciences states: “Mistletoe burrows roots into the inner wood of trees and feeds from their sap, and a heavy infestation with mistletoe can kill branches of the host plant or even the entire host.”

Technically mistletoes are hemiparasites, meaning they obtain some energy through photosynthesis while the rest is extracted from other trees and plants.

While mistletoe can sometimes kill trees here and there, it also supplies food for birds and provides dense foliage that is useful for nesting. In fact, forests where it grows abundantly have been found to be home to many more birds — including owls, robins, chickadees, bluebirds and mourning doves — due to their ability to eat and burrow in mistletoe bunches.

What do we know about the effectiveness and safety of mistletoe when humans consume it? Is mistletoe also a type of disease or harmful?

• It’s well-known that parts of the plant, including the berries and leaves, can cause serious side effects when consumed orally. Poisoning can also occur if you drink too much tea created from the plant. The poisonous ingredient found in mistletoe is called phoratoxin. Symptoms are most likely to occur after ingesting the leaves and usually last one to three days.
• There are also potential side effects associated with injections. Side effects that can be caused by mistletoe extract injections can include soreness, inflammation at the injection site, headache, fever, chills, skin rash and, rarely, severe allergic reactions.
• Other potential adverse reactions include vomiting, diarrhea, cramping and liver damage if used long term.
• Consuming small amounts has mostly been shown to be safe. Larger doses pose the greatest risk for serious side effects.
• All of that said, mistletoe when used as medicine seems to be generally safe. According to a 2018 statement published by the PDQ Integrative, Alternative, and Complementary Therapies Editorial Board, “few side effects have been reported from the use of mistletoe extracts.”

Overall, limited research exists on the potential side effects of consuming mistletoe. Currently in the United States, it is only used in clinical trials and not otherwise indicated for use.

Some trials have found evidence that mistletoe can help improve survival or quality of life in cancer patients. However, the vast majority of trials have had “major weaknesses that raise doubts about their findings.”

The NCCIH and the National Cancer Institute completed a preliminary trial to evaluate the safety of injected European mistletoe extract in combination with a cancer drug in patients with advanced cancer. It showed that patients seemed to tolerate the herb/drug combination.

However, future studies are still being designed to evaluate mistletoe’s effectiveness. That means for now it is still considered an unproven cancer treatment.

Mistletoe should not be used during pregnancy, since there are no studies to show it’s safe and some that suggest it can cause changes in the uterus that increase miscarriage risk. It also shouldn’t be used by anyone with an autoimmune disease since it might cause the immune system to become more active or anyone being treated for diabetes or heart disease/high blood pressure since it can modify glucose/blood sugar levels.

Because it’s controversial and capable of causing adverse effects, it’s best to consult with a health care practitioner before taking mistletoe.

Benefits

Studies have identified different kinds of free radical-scavenging antioxidant, antimicrobial and anti-inflammatory constituents within various mistletoe species, including:

• Flavonoids
• Alkaloids
• Lectins
• Polypeptides
• Arginine
• Polysaccharides
• Tannins
• Terpenoids and/or steroids
• Acidic compounds
• Glycosides
• Gallic acid

Because it’s rich in these protective compounds, mistletoe may have some of the following health benefits:

1. Potentially Helpful for Cancer

Today, mistletoe extracts are the most frequently prescribed unconventional cancer therapies in Germany and some other European countries, where mistletoe is sold as a prescription drug, most often for cancer.

Even though it has been used in Europe since the 1920s, the U.S. Food and Drug Administration has not approved it  as a treatment for any condition, including cancer.

What does mistletoe do to possibly help fight cancer? In certain studies, it has been shown to stimulate the immune system and kill certain cancer cells. However, these effects have mostly been observed in test tubes and not in humans.

A number of in-vitro studies have reported immunostimulatory, cytotoxic and proapoptotic effects.

Unfortunately, though, almost all studies have had at least one major weakness that has made researchers question their reliability. One review even concluded: “Most studies did not show any effect of mistletoe on cancer survival.”

There is some research that suggests that administering European mistletoe extract might offer help in the treatment of:

• Breast cancer — Limited studies have found that injections might help stop breast cancer tumor growth and increase life span.
• Advanced pancreatic cancer — Mistletoe extract might be able to help improve survival time by several months when injected into the tumor in people with pancreatic cancer.
• Colon cancer
• Bladder cancer (especially in those with reoccurring bladder cancer)
• Stomach cancer
• Liver cancer
• Leukemia
• Lung cancer
• Ovarian cancer
• Uterine cancer

Another potential but controversial use is reducing side effects of cancer treatments, including chemotherapy and radiation therapy, and improving quality of life during recovery.

A 2020 systematic review published in the journal BMC Complimentary Medicine and Therapies found that “mistletoe extracts produce a significant, medium-sized effect on quality of life (QoL) in cancer.” The researchers did point out though that “most studies have a high risk of bias or at least raise some concern.”

On the other hand, a separate 2019 review did not find evidence suggesting that it had any major positive impacts on the lives of people recovering from cancer.

2. May Support Cardiovascular Health

There’s some evidence that mistletoe, especially the species L. ferrugineus and Loranthus micranthus (African mistletoe), may help manage hypertension and gastrointestinal complaints. These types may lower the risk for blood vessel conditions, including high blood pressure and atherosclerosis (thickening and hardening of the arteries).

A 2011 study published in Biochemistry Research International that was conducted on rats found that it had anti-hypertensive, anti-artherogenic and vasorelaxation effects that could potentially reduce cardiac episodes. However, study results have been mixed overall. Some even suggest it may make heart disease worse in certain patients.

3. Used Topically to Manage Skin Conditions

Sprigs of mistletoe can be used for bathing. You can also apply it to the skin to help treat varicose veins, ulcers on the lower legs and eczema.

Some also believe that it has pain-killing properties and can be used to help treat joint pain (rheumatic and neuralgic pains) when it’s rubbed into the skin.

4. May Help Treat Depression and Anxiety

Mistletoes have emerged as promising alternative therapy against mood-related conditions, including depression, anxiety and fatigue, especially when these conditions are associated with cancer treatments.

Several studies have shown that mistletoe can improve coping ability of both cancer patients and survivors.

5. May Support Hormonal Balance

Mistletoe has been used to help manage menopause symptoms, such as fatigue and trouble sleeping, and to regulate hormones when a woman experiences irregular periods.

In post-menopausal women, the population most likely to suffer from osteoporosis, it may also be able to help defend against weak bones and fractures.

6. Used to Fight Colds, Coughs and Asthma

Although not many studies have directly observed mistletoe’s effects on the respiratory system, various mistletoe plant species are believed to exert antioxidant, analgesic, anti-inflammatory and immune-stimulatory properties, making them defenders against illnesses and infections.

Supplementing with mistletoe might be able to help fight off common colds, sore throats, fevers, coughs and respiratory issues like asthma, although this hasn’t been proven in many studies.

To defend against respiratory issues and colds, sprigs of mistletoe can be used to make herbal tea/tinctures or they can be inhaled.

Mistletoe vs. Holly

• Like certain species of mistletoe, holly (Ilex aquifolium) is a plant also widely used for decoration in the winter, especially during Christmas. These two plants are commonly used together, but they don’t look alike or have the same chemical properties.
• Just like with mistletoe, there are many species of holly. English holly, Oregon holly and American holly are used as ornamental Christmas greens. These types of holly plants are shrubs that have spiky, dark-green, thin, glossy leaves and red berries.
• The leaves of the holly species llex opaca, Ilex vomitoria and Ilex aquifolium are used to make medicine. Their berries are said to be “poisonous” because they can cause serious side effects if eaten.
• Some of the conditions that holly is said to help treat include coughs, digestive disorders, jaundice, fevers, joint pain, swelling, water retention, heart disease and high blood pressure.
• Traditional uses of holly include consuming it as a heart tonic and digestive cleanser, since it has properties that can induce vomiting and change blood pressure.

How to Use

Once dried and made into an extract, mistletoe is typically given as an injection. It can, however, also be taken by mouth as a capsule/supplement and consumed as a tea/tincture.

Mistletoe is usually sold as a dry herb or as sprigs. At home, dried mistletoe can be used to make teas and tinctures.

It’s recommended that tea made from the mistletoe always be made as a cold infusion, since using very hot water may destroy some of the compounds found in mistletoe. For most people, the easiest way to make mistletoe tea it with with hot but not boiling water (like you could make green tea).

It’s also possible to take the extract by mouth. Depending on which country you live in, a doctor may prescribe extract injections.

Because products vary, always read directions carefully when purchasing mistletoe herb. Speak to your doctor if you take any medications, especially those for high blood pressure, since mistletoe does have a number of interactions with other drugs.

Dosage Recommendations:

• Use the smallest possible dose that exerts an obvious effect. Some herbalists use only one to two milliliters of extract per day in divided doses. Low doses of one milliliter per day are even used by some doctors as a complementary cancer treatment.
• Crude mistletoe fruit or herb used to make tea (typically to treat hypertension) is recommended at a dosage of 10 grams per day.
• Extracts are usually given by intravenous or subcutaneous injection at dosages of 0.1 to 30 milligrams, several times per week.

Mistletoe Injections

The effectiveness of mistletoe injections depends on the exact type of extract being used. Products can vary considerably, since many factors affect the quality of the extract. These include the type of host tree, the exact species, how the extract is gathered and the time of year the plant is picked.

Extracts are made in water-based solutions (made with water and alcohol) that are commonly injected. Products are sometimes named according to the type of tree on which the plant grows.

As mentioned above, subcutaneous mistletoe injections (those administered below the skin) are only approved for use in clinical trials in the U.S at this time. Usually, injections are given under the skin. Sometimes they can be administered into a vein, pleural cavity or a tumor.

In countries other than the U.S., there are several brands of extracts/injections that are currently available by prescription, including:

• Iscador
• Eurixor
• Helixor
• Isorel
• Vysorel
• ABNOBAviscum

While some in-vitro studies have demonstrated growth inhibition, cell death and anti-tumor activity in cancer patients using mistletoe extract, the consensus in the U.S. is that there still isn’t solid evidence for its effectiveness.

Conclusion

• Mistletoe is a member of the Viscaceae plant family and is considered an evergreen hemiparasitic plant. It’s used to make herbal extracts and medicines, including injections.
• There are more than 100 species that grow around the world. American mistletoe (Phoradendron flavescen) is the type that grows in the United States and is used as a romantic Christmas/holiday decoration. Kissing under the mistletoe represents peace and romance. European mistletoe (Viscum album) is the species that has been used for centuries in traditional herbal medicine.
• Benefits include potentially helping against cancer, improving cardiovascular health, managing skin conditions, alleviating depression/anxiety, balancing hormones and fighting colds/fevers/respiratory issues. Injections are widely used in Europe to help with cancer. They aren’t yet approved in the U.S. due to a lack of reliable information from existing clinical trials.
• While studies suggest it’s generally well-tolerated, products vary from brand to brand depending on many factors. Side effects like fever, chills, skin rash, diarrhea, headaches and allergic reactions are possible.

The post 6 Potential Health Benefits of Mistletoe (Plus, Its History) appeared first on Dr. Axe.

With its zesty, peppery flavor and its extensive list of health benefits, ginger root is equal parts delicious and nutritious. It’s one of the most used dietary condiments in the world today, versatile, easy to add to recipes and has been associated with everything from beating motion sickness to better brain function.

The health benefits of ginger are largely due to its antioxidants, anti-inflammatory properties and content of therapeutic compounds like gingerol, shogaol, paradol and zingerone. In fact, more than approximately 100 compounds have reportedly been isolated from ginger. They give it not only antioxidant abilities, but also anticancer, neuroprotective and cardiovascular protective ones, too.

Available in fresh, dried, ground, capsule and juice form, this spice is easy to add to your diet and can have a lasting impact on just about every system in the human body.

What Is Ginger?

Ginger, also known as Zingiber officinale, is a flowering plant that is closely related to turmeric and cardamom. The underground stem, or rhizome, of the ginger plant is commonly known as the ginger root and is well-known for its medicinal properties.

Ginger has been used across the globe as a natural remedy for thousands of years due to its medicinal properties. In fact, ancient Chinese, Roman, Greek, Arabic and Sanskrit texts have all documented the use of this spice to help improve general health and well-being.

What are popular uses of ginger? You can find it in fresh, ground or capsule form — or even as ginger essential oil — and can use it as a culinary spice, digestive aid, tea or for aromatherapy.

Research is just beginning to scrape the surface when it comes to the multitude of benefits associated with ginger root. From fighting infections to decreasing cholesterol and enhancing weight loss, it’s clear that adding ginger root to your diet could have a powerful effect on health.

Related: What Is Allspice? Benefits, Uses, Substitutes & More

Benefits

What are the health benefits of ginger? This spice contains a diverse array of many important compounds, vitamins and minerals — such as gingerol, which studies show has potent antioxidant and anti-inflammatory properties.

Here’s more about how this common spice can promote digestive health and beyond:

1. Helps Treat Nausea and Morning Sickness

Used historically as a natural remedy for sea sickness and morning sickness, ginger is perhaps most well-known for its ability to treat nausea and vomiting.

One review looked at the results of 12 studies composed of 1,278 pregnant women and found that ginger was effective at decreasing symptoms of nausea with minimal risk of side effects.

Plus, another study from the University of Rochester Medical Center showed that ginger helped reduce severity of nausea in patients receiving chemotherapy.

2. Fights Fungal Infections

Fungal infections cause a wide variety of conditions, from yeast infections to jock itch and athlete’s foot. Fortunately, ginger helps kill off disease-causing fungi due to its powerful antifungal properties.

A 2016 test-tube study found ginger extract to be effective against two types of yeast that commonly cause fungal infections in the mouth. Another test-tube study measured the antifungal effects of 29 plant species and found that ginger was among the most effective at killing off fungus.

3. Protects Against Stomach Ulcers

Several studies have found that ginger could help prevent the formation of stomach ulcers, which are painful sores that form in the lining of the stomach and cause symptoms like indigestion, fatigue, heartburn and abdominal discomfort.

In fact, one 2011 animal study showed that ginger powder protected against aspirin-induced ulcers by decreasing levels of inflammatory proteins and blocking the activity of enzymes related to ulcer development.

4. Eases Menstrual Pains

Unfortunately, symptoms like pain, period cramps (dysmenorrhea) and headaches are commonly associated with menstruation for many women. While some turn to over-the-counter medications to provide symptom relief, natural treatments like ginger can be just as useful at easing menstrual pain.

A study published in the Journal of Alternative and Complementary Medicines showed that ginger reduces menstrual pain as effectively as drugs like ibuprofen and mefenamic acid. Another study in 2009 had similar findings, reporting that it decreased both the intensity and duration of pain.

5. May Inhibit Cancer Growth

One of the most impressive effects of ginger is its anti-cancer properties thanks to the presence of a powerful compound called 6-gingerol. A 2018 study found that ginger derivatives, in the form of an extract or isolated compounds, exhibit relevant antiproliferative, antitumor, invasive and anti-inflammatory activities. Add it to your list of cancer fighting foods.

Test-tube studies show that this spice’s components may be effective in blocking cancer cell growth and development for ovarian, pancreatic and prostate cancer. However, more research is needed to determine how well it can inhibit cancer and how it may translate to humans.

6. Can Help Regulate Blood Sugar and Fight Obesity

Research shows that ginger helps promote normal blood sugar. That means it may be helpful for reducing negative symptoms associated with high blood glucose levels, such as frequent urination, headaches (including migraines) and increased thirst.

According to one 2018 study, it can improve lipid profiles and benefit glucose control, insulin sensitivity and glycosylated hemoglobin to protect against development of type 2 diabetes.

In one 2015 study, ginger supplementation actually reduced fasting blood sugar by 12 percent and improved long-term blood sugar control by 10 percent.

A 2021 study conducted on mice found that ginger also has anti-obesity effects and may play a role in modulating development of adipocytes (fat tissue). When mice were fed a high-fat diet, ginger supplementation significantly reduced weight gain, hyperglycemia, hypercholesterolemia (high cholesterol) and hepatic steatosis (liver fat) without altering food intake.

It’s believed to have this effect due to its ability to fight oxidative stress and inflammation that interfere with metabolic health.

7. Relieves Joint and Muscle Pain

Because of its ability to reduce inflammation, adding ginger into your diet could help treat both muscle pain and arthritis-related joint pain, including from osteoarthritis.

One study showed that daily consumption resulted in moderate to large reductions in muscle pain caused by exercise-induced muscle injury. Another study found that ginger extract helped decrease knee pain and the need for pain medication in individuals with osteoarthritis.

8. Helps Lower Cholesterol Levels

From producing bile to manufacturing hormones, cholesterol is essential to overall health. However, high levels of cholesterol can build up in the blood, causing blockages and increasing your risk of heart disease.

One of the biggest benefits of ginger is its ability to naturally lower cholesterol levels and triglycerides to reduce your risk of heart problems.

A study conducted at Babol University of Medical Sciences in Iran found that ginger capsule supplementation (3 g/day in 3 divided doses) was able to significantly reduce bad LDL cholesterol and raise beneficial HDL cholesterol compared to a placebo.

An animal study also showed that ginger was nearly as effective in lowering cholesterol (improving cholesterol markers) as atorvastatin, a drug commonly prescribed for high blood cholesterol.

9. Supports Brain Function

Ginger is a great food for the brain. Neurodegenerative conditions like Alzheimer’s disease and Parkinson’s have been linked to oxidative stress and chronic inflammation in the brain. With its wealth of antioxidants and potent anti-inflammatory properties, ginger is believed to play an important role in the health of your brain.

Several animal studies have found evidence that ginger extract could help protect against brain aging and cognitive decline. Not only that, but a 2012 study also found that ginger extract helped improve cognitive function and attention in middle-aged women.

10. Helps Fight Bacterial Infections

In addition to its antifungal properties, ginger boasts the ability to fight off bacterial infections as well, such as urinary tract infections, pneumonia and bronchitis.

According to one test-tube study, the compounds found in this spice could help inhibit the growth of certain strains of bacteria that cause gum disease. Another test-tube study showed that ginger extract was effective against several strains of drug-resistant bacteria as well.

11. Eases Inflammation

Although inflammation can be a normal, healthy immune response to injury and infection, chronic inflammation is believed to be a major contributor to conditions like heart disease, obesity, diabetes and cancer.

One review in the International Journal of Preventive Medicine noted that ginger extract is an anti-inflammatory food and may help inhibit the synthesis of certain markers of inflammation. According to a 2020 meta-analysis of randomized controlled trials, there’s evidence demonstrating a significant impact of ginger in lowering circulating inflammatory mediators, including C-reactive protein (CRP), hs-CRP and TNF-α levels.

There is also a possibility that ginger benefits include preventing blood clots (thus reducing risk of heart attack) due to its natural acids that thin the blood, but studies so far are inconclusive.

12. Promotes Proper Digestion

One of the most powerful ginger benefits is its ability to support digestive health and prevent problems like dyspepsia, a common condition of impaired digestion characterized by symptoms like pain, heartburn, fullness and discomfort.

According to a study in the World Journal of Gastroenterology, ginger helps speed up the emptying of the stomach by 25 percent compared to a placebo in people with indigestion. Another study even found that taking ginger capsules with a meal actually doubled the speed of gastric emptying.

Nutrition

As mentioned above, ginger is full of protective compounds, most notably gingerol, but also:

• shogaol
• paradol
• zingerone
• terpenes
• polysaccharides
• lipids
• organic acids
• raw fibers

According to the USDA, 100 grams (about 3.5 ounces) of raw ginger contains approximately:

• 80 calories
• 17.8 grams carbohydrates
• 1.8 grams protein
• 0.7 grams fat
• 2 grams dietary fiber
• 415 milligrams potassium (12 percent DV)
• 0.2 milligrams copper (11 percent DV)
• 0.2 milligrams manganese (11 percent DV)
• 43 milligrams magnesium (11 percent DV)
• 5 milligrams vitamin C (8 percent DV)
• 0.2 milligrams vitamin B6 (8 percent DV)
• 0.7 milligrams niacin (4 percent DV)
• 34 milligrams phosphorus (3 percent DV)
• 0.6 milligrams iron (3 percent DV)

In addition to the nutrients listed above, ginger also contains a small amount of calcium, zinc, pantothenic acid, riboflavin and thiamine.

However, keep in mind that most people consume a very small portion of ginger, so it should be combined with a variety of other nutrient-dense foods to meet your micronutrient needs.

How to Use

You can find ginger in a variety of forms and can easily incorporate into your daily routine each day.

When purchasing fresh ginger, look for roots that have thin, shiny skin that can easily be scraped with your fingernail. The root should also have a sharp, peppery and pungent aroma.

Ginger that has gone bad, on the other hand, will have soft spots and a moist texture while cut ginger will begin to darken around the edges when it’s past its prime.

Ginger root can be eaten fresh, ground, juiced or infused into your favorite beverages. Pills are also available in tablet or capsule form to supply you with a quick and concentrated dose of antioxidants.

Studies have found that doses of about 1500 milligrams per day, taken in divided doses, are beneficial for nausea relief and other common digestive issues.

Additionally, ginger essential oil is also available and can be applied topically or taken internally for a boost of gingerol.

You can also use this spice to make a homemade cough syrup, add a few tablespoons to a relaxing hot bath or mix it into a soothing foot soak.

How to Eat Ginger

This spice has a unique, sharp, peppery flavor and distinct aroma that makes an excellent addition to many different dishes. In fact, there are a myriad of recipes available that use it, ranging from main courses to desserts and beyond.

Try cutting the root into thin slices and adding a bit to smoothies or vegetable juices for an extra bit of zing. It can also be grated and added to soups, salads, stir-fries or even sweets to increase the flavor and nutrition content.

It makes a tasty addition to sauces, stews, marinades and curries as well.

Ground ginger can also be used in cooking and in baked goods, desserts and candies, such as gingerbread cookies, pumpkin or apple muffins, and homemade lozenges.

Ginger Tea and Ginger Water

A nice cup of ginger root tea or ginger water is the perfect remedy for a queasy stomach or a long, stressful day. Best of all, it’s easy to prepare both of these beverages right from the comfort of your own kitchen by using fresh ginger.

Simply wash a two-inch knob of fresh ginger root, and cut it into very thin slices. Add the slices to hot water, and boil for 10–30 minutes, depending on how strong you want it to be.

Remove from the heat, strain, discard the pieces and add in your choice of lemon or lime juice to enhance the flavor. You can enjoy your drink hot or cold based on your personal preference.

What happens if you drink ginger tea every day? Ginger tea and water benefits include relaxing the body, soothing the gastrointestinal tract and alleviating nausea. It’s generally safe and health-promoting to drink one to three cups daily.

Ginger Juice and Ginger Shots

Another easy way to get in your daily dose of ginger is by juicing it. Do this by either using a juicer or peeling and grating a knob of the root, then using a cheesecloth to squeeze out the juices.

Another option is gulping down a ginger shot straight or mixing it with other fresh vegetable juices for a surge of extra nutrients. Recipes like this orange ginger carrot juice, for instance, are great for supplementing your diet with the vitamins and minerals that you need to function and thrive.

Ginger juice is also a staple ingredient in many types of Asian cuisine and can be added to classic dishes like ginger beef or cashew chicken.

Lastly, try ginger shots, a DIY recipe that’s loaded with healthy ingredients.

How to Store Ginger

To get the most use from this spice, store it unpeeled in a plastic bag and put it in the crisper compartment of the refrigerator. Refrigerated roots can last around three to four weeks or even longer with proper storage.

You can also freeze slices of the root to stretch its shelf life even further. This works especially well if you plan to grate it.

Simply wrap your slices or the whole root n a plastic bag, and store it in the freezer. If you’re using it to make juice, you can grate it and extract the juice without defrosting it first. Alternatively, try chopping or mincing it before freezing it to make preparation a breeze.

Related: 7 Raw Garlic Benefits for Fighting Disease

Risks and Side Effects

What might ginger be bad for? In moderation, it’s generally safe and unlikely to cause any adverse side effects in most people. However, for some people it’s capable of causing reactions including abdominal discomfort, a bad taste in the mouth, heartburn and diarrhea, especially when consumed in large amounts.

Although rare, some people may also have an allergy to ginger. If you experience any food allergy symptoms like hives, swelling or difficulty breathing, stop use immediately, and talk to your doctor.

When applied to the skin, ginger essential oil may cause skin irritation in some people. It’s best to try a skin patch test by applying a small amount of oil first to make sure your skin is not sensitive.

Additionally, if taking capsules, always start with a low dose and work your way up to assess your tolerance. Stick to the recommended dosage, and decrease as needed if you have any negative symptoms.

If you take any prescription drugs or are undergoing treatment for a chronic disease, such as cancer, talk to your doctor before beginning any herbal supplementation. It’s generally safe to use during pregnancy (and is often encouraged for morning sickness), but get your doctor’s advice before introducing it to your routine.

Related: Aconite: Safe Homeopathic Remedy or Dangerous Poison?

Conclusion

• Ginger (Zingiber officinale) is one of the most commonly used dietary condiments in the world. Research shows it contributes to human health by supporting digestion, decreasing morning sickness and easing menstrual pains, in part because it’s full of antioxidants, including gingerol.
• Other ginger benefits for men and women include reducing inflammation, fighting fungal and bacterial infections, treating ulcers, improving brain function, and decreasing pain associated with osteoarthritis.
• Try cooking with fresh ginger or using it in ground form in recipes, including herbal tea, soups and stir-fries. You can also take a supplement daily, brew up a cup of herbal tea or use it in essential oil form to take advantage of this superstar spice.

The post 12 Ginger Benefits … for the Body and Brain appeared first on Dr. Axe.

Cinnamon is a powerful spice that has been used medicinally around the world for thousands of years. It is still used daily in many cultures because of the widespread cinnamon benefits, not to mention its distinctly sweet, warming taste and ease of use in recipes.

Interestingly enough, researchers have found that the spice ranks No. 1 out of 26 of the most popular herbs and spices in the world in terms of its protective antioxidant levels. It also boasts a wide range of other health benefits, including antibacterial, antifungal and anti-diabetic properties.

Cinnamon is actually made from the bark of the Cinnamomum verum (or Cinnamomum zeylanicum) tree. This bark contains several special compounds that are responsible for its many health-promoting properties, including cinnamaldehyde, cinnamic acid and cinnamate.

Why is it good for you, and how can you add it to your diet? Let’s take a closer look at what you need to know about this potent spice.

Health Benefits

As one of the oldest spices in the world, cinnamon has long been used for its healing properties as a staple in many forms of holistic and traditional medicine. Here are some of the top benefits of this spice.

1. High in Antioxidants

Cinnamon is packed with a variety of protective antioxidants that reduce free radical damage and slow the aging process. In fact, researchers have identified at least 41 different protective compounds found within the spice to date.

According to the ORAC scale, which is used to measure the concentration of antioxidants in different foods, cinnamon ranks No. 7 of all foods, herbs and spices. It has been shown to have greater antioxidant power than commonly consumed herbs like thyme, garlic and rosemary.

Cinnamon health benefits are attributed to its content of a few specific types of antioxidants, including polyphenols, phenolic acid and flavonoids. These compounds work to fight oxidative stress in the body and have been found to aid in the prevention of chronic disease.

The different antioxidants present in the spice help neutralize harmful free radicals in the body and prevent oxidative stress. It also helps limit nitric oxide buildup in the blood and prevents fat peroxidation, both of which can increase the risk of brain disorders, cancer, heart disease and other chronic conditions.

2. Relieves Inflammation

The antioxidants in cinnamon can help relieve inflammation, which may help lower the risk of heart disease, cancer, cognitive decline and more. Researchers have identified many different types of flavonoids in the spice, all of which are highly effective at fighting dangerous inflammation levels throughout the body.

Because this powerful spice lowers swelling and prevents inflammation, it can also be beneficial in pain management. In fact, studies show that it helps reduce muscle soreness, decrease menstrual pain, lessen the severity of allergic reactions and relieve other age-related symptoms of pain as well.

3. Protects Heart Health

Studies show that one of the top cinnamon health benefits is its ability to improve heart health. In fact, it has been shown to reduce several of the most common risk factors for heart disease, including high cholesterol levels, high triglyceride levels and high blood pressure to keep your heart healthy and strong.

It has also been found to reduce high blood pressure, which is another risk factor for heart disease or a stroke.

Research shows that it is a helpful blood coagulant and can stop excess bleeding by helping the body to form blood clots. Cinnamon also increases circulation and improves tissue repair, which may be especially helpful for regenerating heart tissue in order to help fight heart attacks, heart disease and stroke.

4. Stabilizes Blood Sugar

Cinnamon is well-known for its anti-diabetic effects, which is why it’s considered one of the best foods for diabetics. Research indicates that it can lower blood sugar levels and improve sensitivity to the hormone insulin, which helps transport sugar from the bloodstream to the tissues to keep blood sugar levels balanced.

Studies suggest that cinnamon for diabetes can help block the activity of several digestive enzymes to slow the absorption of sugar in the bloodstream after a high-carb meal. For this reason, researchers believe that people with type 2 diabetes may experience significant positive effects on blood sugar markers by supplementing with cinnamon extract.

5. Preserves Brain Function

Because it is rich in antioxidants, research shows that this spice may boost brain function and can help defend against the development of neurological disorders, such as Parkinson’s and Alzheimer’s disease.

Although human studies are lacking, in vitro studies show that cinnamon helps block the buildup of a specific protein in the brain to reduce the risk of Alzheimer’s disease. It’s also been shown to protect neurons against oxidative stress to reduce the risk of inflammation and cell damage in animal models, which can help preserve brain function and prevent cognitive decline.

6. May Help Lower Cancer Risk

Because of its antioxidant abilities, cinnamon may protect against DNA damage, cell mutation and cancerous tumor growth. Studies have revealed that the health benefits of cinnamon come from a compound called cinnamaldehyde, which can inhibit tumor growth and protect DNA against damage while also killing off cancer cells.

This is especially true in the colon. Studies show that it can improve the health of the colon, which could reduce the risk of colon cancer.

Cinnamon is now being investigated as a natural cancer-fighting food because of its strong antioxidant abilities and may be a useful supplement for those at a higher risk of cancer.

7. Fights Infections and Viruses

There are many potential benefits of cinnamon when it comes to defending the body from illness. It contains natural antimicrobial, antibiotic, antifungal and antiviral properties, and its essential oils contain powerful immune-boosting compounds as well.

For this reason, it is used in many cultures to naturally help fight harmful infections and viruses. Cinnamon oil, in particular, can also protect against bacterial infections, which can cause conditions like the common cold, strep throat and pneumonia.

8. Optimizes Oral Hygiene

Research shows that cinnamon benefits oral hygiene and could protect against certain strains of bacteria that cause bad breath, tooth decay, cavities and mouth infections. The essential oils from cinnamon possess potent antibacterial properties and can be used to naturally combat bacteria in the mouth, acting as a natural mouthwash.

Similar to peppermint, one of the health benefits of cinnamon is that it can also be used as a natural flavoring agent in chewing gums due to its refreshing taste. Because it removes oral bacteria, the spice has the ability to fight bad breath without adding any chemicals to the body.

Because of this, it has also been traditionally used as tooth powder and a natural remedy for toothaches, dental problems and mouth sores.

9. Prevents Candida

Research suggests that the powerful antifungal properties in cinnamon could be effective in treating and preventing candida overgrowth in the digestive tract. It has been shown to lower amounts of dangerous candida albicans, which is the yeast that causes candida overgrowth and can cause a host of digestive and autoimmune issues.

Another studied health benefit of cinnamon is that it helps control blood sugar levels. A diet high in refined carbs can increase the amount of sugar in the digestive tract and may be associated with an increased risk of candida.

10. Benefits Skin Health

The potential cinnamon benefits for skin are rooted in its antibiotic and antimicrobial properties, which can help protect skin from irritation, rashes, allergic reactions and infection. One study indicates that applying cinnamon essential oil directly to the skin can be helpful in reducing inflammation, swelling, pain and redness.

One of the benefits of cinnamon and honey, another antimicrobial ingredient, is that using both together can boost skin health even more and may be beneficial for acne, rosacea and skin allergies. You can use add either raw honey or Manuka honey for additional skin relief.

11. Reduces Allergy Symptoms

Those with allergies may find relief thanks to the multitude of beneficial compounds packed into this spice. In fact, it may help combat common allergy symptoms because it’s been shown to reduce inflammation and fight histamine reactions in many animal models.

12. Sweetens Up Recipes Without Sugar

Because of its naturally sweet taste, adding cinnamon to foods and recipes can help you cut down on the amount of sugar you normally use, effectively lowering the glycemic load of your meal. It already has anti-diabetic effects that slow sugar absorption and may help curb cravings by stabilizing blood sugar, but using the spice for its naturally sweet taste is yet another added benefit that can boost blood sugar control. It’s a great sweetener for people with insulin sensitivity.

It contains no added sugar and minimal calories yet is high in many nutrients, making it an extremely healthy addition to many meals.

Try using cinnamon in coffee, tea, baked goods, yogurt, on fruit or in oatmeal instead of adding extra sugar. This can help you reduce your sugar intake and cut down on extra calories to aid in weight loss and fight candida, diabetes and low energy.

13. Acts as a Natural Preservative

One of the lesser-known cinnamon powder benefits is that it can be used to preserve food. Because it has antibacterial abilities and acts as an antioxidant, research highlights that it can be used as a preservative in many foods without the need for chemicals or artificial ingredients.

A recent study reported that when pectin from fruit was coated with cinnamon leaf extract, it yielded high antioxidant and antibacterial activities and stayed fresh for longer. It also possesses anti-tyrosinase activities, which can be useful in stopping the discoloration of fruits and vegetables as they oxidize and begin to rot.

Types

The cinnamon tree is grown around the world, and approximately 250 species of the spice have been identified so far.

However, there are two main types of cinnamon spice used today: Ceylon cinnamon, which is sometimes labeled as true or real cinnamon, and cassia cinnamon, which is more widely available and commonly used.

Ceylon and cassia actually come from two different, but related, trees. Ceylon comes from trees grown in areas like Sri Lanka and Thailand that are rarer — therefore Ceylon is more expensive and harder to find in stores.

Conversely, cinnamon of the cassia variety (also called Saigon or Chinese cinnamon) comes from trees grown in China and is less expensive and more widely available.

To date, cassia has been studied more extensively than Ceylon, but researchers think that Ceylon may actually have more health benefits than cassia.

Ceylon also contains less of a compound called coumarin than cassia, which can be potentially damaging to the liver when consumed in high amounts. For this reason, Ceylon is the better option for producing cinnamon extracts that contain highly concentrated doses of the spice.

As far as taste goes, Ceylon is said to have a lighter and more citrusy taste than cassia, which is considered deeper and spicier. For the most part, however, the two can be used interchangeably in recipes.

They each have a notable spicy taste and fragrance due to the presence of cinnamaldehyde. Both types also contain plenty of health benefits, but Ceylon cinnamon powder is actually considered to be more potent.

In addition to these two common types of cinnamon, some of the other varieties available include:

• Indonesian cinnamon
• Vietnamese cinnamon
• Indian cinnamon
• Malabar cinnamon

Nutrition Facts

A little bit of cinnamon goes a long way, and its antioxidant properties are what makes it especially beneficial to include in your diet. As little as half a teaspoon daily can have positive effects on blood sugar levels, digestion, immunity and more.

However, stronger doses are also extremely beneficial for improving heart disease risk and cutting your risk of diabetes, cancer and neurodegenerative diseases.

Cinnamon also supplies a wide variety of important nutrients and is especially rich in fiber and manganese, along with several other vitamins and minerals.

One tablespoon (about eight grams) of ground cinnamon contains approximately:

• 19 calories
• 6.2 grams carbohydrates
• 0.3 grams protein
• 0.2 grams fat
• 4.1 grams dietary fiber
• 1.4 milligrams manganese (68 percent DV)
• 77.7 milligrams calcium (8 percent DV)
• 0.6 milligrams iron (4 percent DV)
• 2.4 micrograms vitamin K (3 percent DV)

In addition to the nutrients listed above, this common spice also contains a small amount of vitamin E, niacin, vitamin B6, magnesium, potassium, zinc and copper.

How to Use

Researchers have concluded that cinnamon health benefits can be obtained in the form of its pure bark, essential oils, in ground spice form (which is bark powder) or in extract form when its special phenolic compounds, flavonoids and antioxidants have been isolated. These compounds make it one of the most beneficial spices on Earth, giving it antioxidant, anti-inflammatory, anti-diabetic, antimicrobial, immunity-boosting, and potential cancer-fighting and heart disease-protecting abilities.

You can find cassia cinnamon in the spice aisle of most grocery stores. However, look for organic Ceylon cinnamon powder and cinnamon essential oil in health food stores or ethnic markets to really get the most benefits from cinnamon.

Check the label to determine which type you’re buying, and keep in mind that if it doesn’t list the type, it’s most likely the cassia variety, which is less expensive and more commonly used.

You can also purchase cinnamon sticks and grate fresh cinnamon yourself using a small grater. Additionally, you can try using whole sticks (also referred to as quills) to infuse liquids like mulled wine and give them a distinct flavor.

You can also infuse the spice into hot water to take advantage of the many benefits of cinnamon tea.

To determine which type of stick you’re purchasing, look at the texture. Ceylon generally has a thinner, more brittle cinnamon bark than cassia.

Ground cinnamon also works well for sweetening dishes like oatmeal, yogurt or baked goods. It can add a bit of depth and warmth to savory dishes as well, so give it a try in your next bowl of soup or stew.

Besides using it fresh or ground in your favorite recipes, there are many other cinnamon uses and supplements available. For example, cinnamon pills, cinnamon essential oil or capsules are all also available as well for a quick and concentrated dose of the spice.

Recipes

There are plenty of delicious ways to squeeze a hearty dose of cinnamon into your diet. Here are a few simple recipes to get you started:

• Apple Cinnamon Baked Oatmeal
• Pear Walnut Salad with Maple Cinnamon Dressing
• Vegetable Beef Barley Soup
• Cranberry Apple Cider

Can You Have Too Much?

When used in moderation, cinnamon is generally safe and can be consumed with minimal risk of side effects.

However, research shows that high amounts of the spice — cassia cinnamon in particular — can cause several adverse symptoms. This is due to the presence of a compound called coumarin, which has been shown to damage the liver in large amounts.

While Ceylon cinnamon contains only trace amounts, cassia cinnamon is much higher in coumarin. Excess consumption of the coumarin found in cassia cinnamon has also been linked to other health problems, including an increased risk of cancer development.

Because of its anti-diabetic properties, cinnamon may also contribute to low blood sugar levels, especially if you take blood sugar-lowering medications already. Cinnamon consumption has also been associated with breathing problems and mouth sores in some people.

This spice is not known to cause negative reactions or allergies, especially when used in small amounts the way that it most commonly is. At times, when taking extract supplements or using cinnamon essential oil, it’s possible to take too much, which can interfere with other medicines and medical conditions.

Cinnamon can become unsafe if you take too many cinnamon supplements, especially if you’re pregnant or breastfeeding, have diabetes, have liver disease, or recently had surgery. Always make sure you read the recommended dose of cinnamon extracts and other herbal extracts, and don’t consume more than is recommended without speaking with your doctor first in order to avoid complications.

Additionally, if you’re using cinnamon essential oil, you might also want to test a small patch of your skin to first check for irritation and allergic reactions before using larger amounts to prevent negative side effects or allergic reactions.

Additionally, many people often wonder: Is cinnamon bad for dogs? While cinnamon is non-toxic to your furry friends, it’s best to stick to Ceylon cinnamon to minimize coumarin consumption and keep intake in moderation to prevent negative side effects.

Related: What Is Allspice? Benefits, Uses, Substitutes & More

Conclusion

• Cinnamon is a spice derived from the bark of cinnamon tree that is packed with nutrients, including fiber, manganese and calcium.
• Adding it to your routine can come with a long list of benefits, including better blood sugar control, improved oral hygiene, enhanced heart health and reduced inflammation among others.
• There are many varieties available, but it’s primarily found in two main types: cassia and Ceylon. Ceylon is thought to be more potent and contain more extensive health benefits, while cassia is cheaper to produce and more widely available.
• High doses of this spice may cause symptoms like difficulty breathing, mouth sores, low blood sugar and liver problems. Therefore, it’s best to keep intake in moderation and pair with a healthy diet and active lifestyle to maximize the potential health benefits.

The post 13 Major Cinnamon Benefits Explain Why It’s the World’s No. 1 Spice appeared first on Dr. Axe.

Do you suffer from insomnia, or are you just sick and tired of not getting a decent night’s sleep? Did you know that there’s an herb that has been used to ease insomnia, anxiety and nervous restlessness since the second century A.D.? This natural and herbal sleep aid is called valerian root.

A systematic review and meta-analysis including 16 evidence-based studies indicates that valerian root is widely used and respected by the general population and physicians for its sedative effects and anti-anxiety capabilities.

You may have had valerian root before and not even realized it. It’s very common for valerian to be included in sleep-promoting tea blends and herbal supplements, but it doesn’t just offer a solid night’s sleep — it’s also helpful for naturally treating anxiety and can even lower blood pressure, among other benefits.

What Is Valerian Root?

Valerian root is derived from valerian (Valeriana officinalis), a perennial flowering plant from the Valerianaceae family. The plant has sweetly scented pink or white flowers that bloom in the summer.

Valerian (often misspelled “valarian”) is native to Europe and parts of Asia, and it now grows in North America as well. It has become a commonly used herb for better sleep quality in the United States, added to teas and dietary supplements.

Valerian root contains volatile oils, including valerenic acids, less volatile sesquiterpenes and valepotriates (esters of short-chain fatty acids). These active constituents are likely responsible for valerian root’s ability to produce a calming and restorative effect on the body’s central nervous system.

The name of the herb is derived from the personal name “Valeria” and the Latin verb “valere” (to be strong, healthy).

Valerian has been used as a medicinal herb since at least the time of ancient Greece and Rome. Hippocrates described its properties, and Galen later prescribed it as a remedy for insomnia.

It was also used as an early epilepsy remedy up until around the 19th century. Researchers found that isovaleric acid, a chemical contained in valerian, may prevent convulsions, similar to the effects of the anticonvulsant medication valproic acid.

Related: 5-HTP: The Supplement that Benefits Mood, Sleep, Satiety & More

Benefits

1. Naturally Aids Sleep

Studies show that valerian reduces the time it takes to fall asleep and improves sleep quality, so if you can’t sleep, it may be just what you’re looking for. Unlike many prescription sleep medications, valerian has fewer side effects and is a lot less likely to result in morning drowsiness.

In one double-blind study conducted by the Foellinge Health Center in Sweden, the effects of valerian on poor sleep were significant. Of the study participants, 44 percent reported perfect sleep while 89 percent reported improved sleep when taking valerian root. In addition, no adverse effects were observed for this group.

Valerian root is often combined with other sedating herbs, such as hops (Humulus lupulus) and lemon balm (Melissa officinalis), to treat sleep disorders. One study on children with minor sleep problems published in Phytomedicine found that 81 percent of those who took an herbal combination of valerian and lemon balm reported sleeping much better than those who took a placebo.

How does valerian root help you sleep so well? Valerian contains a chemical called linarin, which has been shown to have sedative effects.

Valerian extract can cause sedation by increasing your brain’s gamma-aminobutyric acid (GABA) level. GABA is an inhibitory neurotransmitter in the central nervous system. In large enough quantities it can cause a sedative effect, calming nervous activity.

Results from an in vitro study suggest that valerian extract may cause GABA to be released from brain nerve endings and then block GABA from being taken back into nerve cells. In addition, valerian’s valerenic acid inhibits an enzyme that destroys GABA, another way that valerian can improve your GABA levels and promote a great night’s rest.

2. Calms Anxiety

Scientists have found that valerian root, specifically valerenic acid, increases the amount of GABA through GABA receptors.

Drugs such as alprazolam (Xanax) and diazepam (Valium) also work by increasing the amount of GABA in the brain. The valeric acid, valerenic acid and valerenol contained in valerian root extract act as anti-anxiety agents.

It’s pretty amazing that an herbal remedy like valerian root can have the same anti-anxiety effects as prescription drugs without the adverse effects of psychotropic drugs. If you are taking other calming medications or antidepressants (such as tricyclic antidepressants, like amitriptyline, or tetracyclic antidepressants), do not take valerian at the same time.

3. Lowers Blood Pressure

Now that you know that valerian root can be so calming to the mind and body, it’s probably not surprising to hear it can also help lower blood pressure, improving heart health. The same active components that contribute to the effects of valerian for anxiety management and restlessness can also help the body properly regulate its blood pressure.

High blood pressure is something you definitely want to avoid since it increases the chance of stroke and heart attack, and heart disease is a major health concern in the United States.

Studies indicate that valerian root supplements can help naturally reduce blood pressure and keep it at a healthy level, which has a direct positive impact on your heart health.

4. Eases Menstrual Cramps

The relaxing nature of valerian root can make it a smart choice for natural relief of menstrual cramps. It can reduce the severity and discomfort of menstrual cramps, which is a common problem for women who suffer monthly from PMS.

How exactly can valerian root help? It’s a natural sedative and antispasmodic, which means it suppresses muscle spasms and acts as a natural muscle relaxer.

Valerian root dietary supplements can effectively calm the severe uterine muscle contractions that cause the terrible pain many women experience during menstruation, as a double-blind, randomized, placebo-controlled study from Islamic Azad University in Iran showed.

5. Improves Stress Management

By reducing anxiety and improving the length and quality of sleep, valerian root can significantly help with daily stress management. Chronic stress, another major issue among adults in the United States, can impact many parts of your health, including sleep quality and immune system health.

By improving GABA levels, valerian makes it easier for both the mind and body to relax. It is an excellent natural way to help keep your cortisol levels down and improve your quality of life.

Further, valerian root has been shown to suppress both physical and psychological stress by helping maintain levels of serotonin, a neurotransmitter that helps regulate mood, according to research published in BMC Complementary and Alternative Medicine.

6. May Fight Breast Cancer

Although more evidence is needed, there are studies indicating that valeric acid may inhibit the growth of breast cancer cells. A 2021 study published in Scientific Reports found that valerian extract decreased breast cancer cell proliferation, and valeric acid was associated with breast cancer cell migration and colony formation.

Related: Always Stressed? Here Are 8 Natural Stress Relievers to Try Now

Valerian vs. Melatonin

Melatonin is a hormone made in the pineal gland that’s highly correlated with the body’s sleep-wake cycle. When the sun goes down and darkness occurs, the pineal is “turned on” by the suprachiasmatic nucleus and begins to actively produce melatonin, which is released into the blood.

Usually, this occurs around 9 p.m. As a result, melatonin levels in the blood rise sharply, and you begin to feel less alert, making sleep more inviting.

Melatonin levels in the blood stay elevated for about 12 hours — all through the night — before the light of a new day when they fall back to low daytime levels by about 9 a.m. Daytime levels of melatonin are barely detectable, and low melatonin levels are linked to sleep disorders like insomnia.

Valerian is a sedative herb that has been used for centuries for the treatment of sleep disorders. Because valerian increases GABA levels in the brain, it helps reduce brain activity and allow users to fall asleep more easily, improving overall sleep quality.

Common Benefits

• Both melatonin and valerian are used to treat insomnia and sleep issues. Both have shown positive effects on blood pressure.
• Valerian is also recommended to treat anxiety, muscular spasms and cramps.
• Melatonin is being investigated to help with cancer care (improve response rates, survival time and quality of life). Melatonin also shows promise for Alzheimer’s disease and amyotrophic lateral sclerosis (ALS, also known as Lou Gehrig’s disease).

Side Effect Comparisons

• Valerian — headache, dizziness, stomach problems, excitability, uneasiness
• Melatonin — headache, short-term feelings of depression, daytime sleepiness, dizziness, stomach cramps, irritability

Supplement Interactions

• Valerian — Severe tiredness can result if combined with dietary supplements that have sleep-inducing properties.
• Melatonin — Use caution when combining melatonin with supplements that slow blood clotting and those with sedative properties.
• Valerian and melatonin — The safest bet is not to take them together because the combined sedative effect could be too strong. Both are considered to be nervous system depressants, producing a sedating effect as they promote sleep. You shouldn’t take melatonin with any other type of sedative because it may be unsafe.
• It’s also best not to combine either melatonin or valerian with any other over-the-counter or prescription sleep aids or any products containing alcohol.

Uses and Recommended Dosage

Valerian has been classified as generally recognized as safe in the United States. It can be purchased as a dietary supplement or herbal supplement in a variety of forms online or at your local health food store. It’s sold as a dry powdered extract in capsule form, a tea, tincture or fluid extract.

Valerian can also be used externally in essential oil form. (Valerian root’s smell is strong, but its taste is less off-putting.)

Valerian seems to be most effective after you take it regularly for two or more weeks. It may take a few weeks before the effects of valerian root herbal supplements are noticed.

For sleep disorders, it may be taken one to two hours before bedtime or up to three times in the course of the day, with the last dose near bedtime.

What’s the best valerian root recommended dosage for sleep disorders? Recommendations can vary slightly, but for insomnia, it can be taken in the following forms at these recommended dosages:

• Tea: Pour 1 cup boiling water over 1 teaspoonful (2 to 3 grams) of dried root, steep 5 to 10 minutes.
• Tincture (1:5): 1 to 1 1/2 teaspoon (4 to 6 mL)
• Fluid extract (1:1): 1/2 to 1 teaspoon (1 to 2 mL)
• Dry powdered extract (4:1): 250 to 600 milligrams

Once sleep improves, it’s recommended that you keep taking valerian for two to six weeks. For anxiety, try 120 to 200 milligrams, three to four times per day.

Risks and Side Effects

Although valerian root is generally regarded as safe, side effects such as headache, dizziness or stomach problems can occur. Sometimes people may have a reaction to valerian that’s the opposite of what they were aiming for — feeling anxious and restless instead of calm and sleepy.

Most studies show no harmful effects on fertility or fetal development, but more research is needed. Check with your doctor before taking valerian root if you are pregnant or nursing. You should also speak with a doctor before giving valerian root to children.

For the majority of people, valerian root does not seem to cause any kind of dependency. It also does not cause withdrawal symptoms for most people.

However, there are a few reports of withdrawal symptoms when valerian has been used over very long periods of time. If you want to stop taking valerian after a lengthy amount of time, then you should lower your dose gradually rather than stopping all at once to be on the safe side.

Since it can make you sleepy, do not take valerian root supplements before driving, operating heavy machinery or doing any activities that require alertness. If you have liver disease, avoid taking valerian.

Valerian root may increase the effects of other sleep aids so it’s not recommended to combine it with other sleep aids. It should also not be combined with depressants, such as alcohol, benzodiazepines and narcotics, since valerian can increase the sedative effect of depressants.

Valerian can also interfere with some prescription medications, and it may interact with or increase the effects of other natural supplements, like St. John’s wort, kava and melatonin.

Check with your doctor before taking valerian if you have any chronic health issues, and also to check to know if valerian will or won’t interact with any of your other current medications or supplements.

Conclusion

• Valerian root is a safe and natural way to help with one of the most annoying and common health problems: poor sleep.
• Many prescription sleep aids leave you feeling groggy the following morning, not to mention all the other scary and more serious risks on those long labels. Valerian root works with your body’s chemistry to help get your nightly rest back on track.
• In addition, evidence-based studies and systemic reviews indicate that there are several other positive effects of valerian, including its ability to relieve nervousness, anxiety, tension, menstrual cramps and high blood pressure.
• In terms of safety, valerian root is considered safe when used appropriately. It does interact with some medications, so speak to your health care professional before using it if you’re taking pharmaceuticals or other herbal supplements.

The post Valerian Root May Help Insomnia, Anxiety and High Blood Pressure appeared first on Dr. Axe.

If you’ve researched antiviral herbs that help combat the common cold or flu, you probably came across echinacea — a powerful plant that’s currently booming in the natural health market.

What’s behind the surging popularity in this magnificently attractive flower? It’s because echinacea benefits our health and well-being like few plants on the planet. Now that’s something to get behind.

Once known as an alternative way to prevent the common cold, now echinacea is quickly becoming known for multiple uses and benefits — from helping combat cancer to alleviating pain.

And guess what? You don’t have to purchase echinacea products throughout the year to prevent illness. Instead, try making your own extract to take advantage of this plant’s incredible healing properties.

What Is Echinacea?

Echinacea is a native North American coneflower that was discovered and used as a traditional herbal remedy for more than 400 years by the Great Plains Indian tribes. Technically classified as an herb, several species of the echinacea plant are used to make medicine from its flowers, leaves and roots.

Prior to 1950 and the introduction of antibiotics, echinacea held an esteemed medicinal status. As the health care industry shifted, antibiotics became the rage, and the famed herb lost much of its esteem.

It’s become a popular plant to grow in North America, however. Also called Echinacea purpurea, commonly known as the pale purple coneflower, the echinacea plant is a favorite of gardeners and butterfly enthusiasts. An attractive flower that resemble daisies with mounded heads and rose, pink or purple petals, it grows on strong stems far above the foliage.

Most people don’t realize that the chemicals contained in the root differ significantly from those in the upper part of the plant. If we analyze the roots of the purple coneflower, we can see that they have high concentrations of volatile oils, while the parts that grow above the soil tend to contain more polysaccharides that are known to trigger immune function.

Echinacea extract is essentially a tincture from this upper part of the plant. 

Many of echinacea’s chemical constituents are, in fact, powerful immunity stimulators and can provide a significant therapeutic value, which is why the plant is often used for treating the common cold. A few echinacea constituents that you’re probably familiar with are essential oils, flavonoids, inulin, polysaccharides and vitamin C. 

On top of reports of the plant’s highly nutritious extracts, we’ve learned that the portion of the plant that grows above ground is the most effective. Interestingly, in Germany, dietary herbs are regulated by the government, and above ground parts of the Echinacea purpurea species are actually approved as natural remedies for preventing and treating urinary tract infections, upper respiratory tract infections, colds and slow-healing wounds.

Related: Usnea Benefits for the Kidneys, Immunity, Respiratory System & More

Health Benefits

What are the benefits of taking echinacea? Although there seems to be an infinite number of echinacea benefits, these nine stand out.

1. Helps Combat Cancer

Fascinating research about echinacea benefits regarding brain cancer has been published by the National Institutes of Health (NIH). Researchers state that the “medicinal value of phytochemicals contained in Echinacea is clearly evident and indicates that these agents, as well as phytochemicals not yet discovered in other herbs, may be valuable tools to combat tumors.” 

The use of echinacea as another alternative cancer treatment is now being recommended, literally, “alongside — or indeed in place of — conventional therapy,” according to researchers.

2. Boosts the Immune System

How does echinacea help with treating the common cold? Published in the journal Lancet Infectious Diseases, the University of Connecticut performed a meta-analysis study that evaluated the effects of echinacea using 14 studies.

It was determined that:

• Echinacea can reduce the chances of catching a common cold by 58 percent.
• Echinacea reduces the duration of the common cold by almost 1.5 days.

Craig Coleman, assistant professor of pharmacy practice and lead author of the study, added that, “The take home message from our study is that echinacea does indeed have powerful cold prevention and cold treatment benefits.”

This is exactly why echinacea products are one of several effective remedies for preventing and treating colds. 

Dr. Coleman found that “the significance of that finding becomes clear when you consider that Americans suffer from one billion colds annually and spend about $1.5 billion annually for doctor’s visits and another $2 billion annually on non-prescription cough and cold treatments.”

The United States Department of Agriculture Natural Resources Conservation Service reports that the immune system seems to be strongly influenced by the level of the echinacea dose. It appears that 10 milligrams of echinacea per one kilogram of body weight, taken daily over a 10-day period, is effective as an immunity stimulant. 

In addition, the medical journal Hindawi published material suggesting that echinacea stops viral colds. However, the most significant results of echinacea benefits were the effects when used on recurring infections.

To date, research shows that the plant probably reduces cold symptoms, but it seems that the effects of echinacea are more powerful once cold symptoms start.

Another study, this one published in Virus Research, evaluated the effects of echinacea against viral and secondary bacterial infections that often follow. Plant extracts were able to fight viral respiratory infections, including the flu, while also reducing inflammation and lowering the risk of developing bacterial complications.

Therefore, you can see from several controlled trials why echinacea products are used for viral illnesses, such as the common cold and flu, particularly extracts. They are a favorite recommendation for integrative physicians, homeopaths, naturopaths and more for their patients.

Related: How to Boost Your Immune System — Top 19 Boosters

3. Alleviates Pain

Echinacea’s history began when Echinacea purpurea was used by the Great Plains Indians as a painkiller. It’s an especially effective pain reliever for the following types:

• Pain in the bowels
• Pain associated with headaches
• Pain associated with HSV (herpes)
• Pain associated with gonorrhea
• Pain associated with measles
• Snake bites
• Sore throats
• Stomach ache
• Tonsillitis
• Toothache

Recent research suggests that Echinacea purpurea and angustifolia activate the endocannabinoid system, enhancing its pain-relieving effects. In in vitro and vivo studies, the herb has proven to reduce inflammatory pain, such as arthritis and burns.

Some common ways to use echinacea products to combat pain are to drink herbal echinacea tea or make a paste out of the dried herb and rub it directly on the area that is affected.

4. Functions as a Laxative

Like many herbs, echinacea is particularly healing for the stomach and entire gastrointestinal tract. According to Medical Herbalism, for example, it has been shown to work as a mild laxative that provides constipation relief and works as a calming agent. 

Drinking the herbal tea is especially effective to help with this. For more chronic conditions, a cup of tea every day can help loosen the bowels — whereas two to three cups per day can help with sudden bouts.

However, to reduce the risk of side effects, be sure not to overuse this herb. To be safe, be sure to limit your tea to two cups a day, max, and take supplements as directed on their labels.

5. Acts as Anti-Inflammatory Agent

Inflammation is at the root of most diseases. Various factors — including stress, toxins in our food and poor sleep — all contribute.

Thankfully, as explained by the University of British Columbia, regular echinacea consumption can effectively reverse and alleviate various types of inflammation. 

Products containing echinacea may even help with uveitis, or eye inflammation. It’s a good idea for people who struggle with chronic inflammatory conditions, like rheumatoid arthritis, to regularly consume the herbal tea in order to reduce system-wide inflammation.

6. Helps Treat Skin Problems

Echinacea benefits the skin as well, including improving skin hydration and reducing wrinkles. Research shows that using skin products containing the plant’s extracts may help to boost skin health. Plus, it show no side effects, like skin irritation. 

 7. Helps Improve Mental Health

Echinacea angustifolia is the recommended species to help with specific ailments related to ADD/ADHD.

In a survey of herbal use in children with ADHD disorder or depression, echinacea was among the most common herbal medicines given for behavioral symptoms. Eighty-three percent of caregivers said they gave herbal medicines alone, whereas 13 percent gave herbal medicines with prescription drugs with the supervision of a health care professional. 

Both adults and children suffering from ADD/ADHD have a higher-than-normal chance of experiencing emotional disturbances, especially:

• Anxiety
• Depression
• Social phobias

Again, dosage is key. It’s recommended that people only take 20 milligrams at a time and no more.

In fact, taking more than 20 milligrams per dose can actually cancel out the echinacea benefits that relieve anxiety.

8. Relieves Upper Respiratory Issues

Because of its immune-boosting and anti-inflammatory effects, research indicates that this herb may work to improve the following upper respiratory symptoms: 

• Acute sinusitis
• All flus
• Asthma
• Common cold
• Croup
• Diphtheria
• Inflammation
• Strep throat
• Tuberculosis
• Whooping cough

In fact, in a clinical study of asthma sufferers, echinacea acted similarly to classic synthetic drugs in treating asthma. Researchers wrote, “Recent studies have shown that secretion of asthma-related cytokines in the bronchial epithelial cells can be reversed by Echinacea preparations.”

In particular, echinacea showed significant bronchodilatory and anti-inflammatory effects. Study authors concluded that this “provide(s) a scientific basis for the application of this herb in traditional medicine as a supplementary treatment of allergic disorders of the airways, such as asthma.”

For more severe issues, supplement products are the way to go as drinking tea, for instance, is just not concentrated enough.

9. Fights Infection

Echinacea is also a fantastic remedy for a whole slew of infections. One study found that taking echinacea and applying a medicated cream to the skin can lower the rate of reoccurring vaginal infections by to 16 percent compared to simply taking the medicine alone.

It’s also known to help with:

• Bloodstream infections
• Genital herpes
• Gum disease
• Malaria
• Syphilis
• Typhoid
• Urinary tract infections
• Vaginal yeast infections

Uses

Echinacea is used for the prevention and treatment of several common issues, from the common cold to aging skin. Here are the herb’s top uses as indicated by controlled trials and reviews of research:

1. Helps Prevent Catching a Cold

A review of 82 studies published in 2018 in Evidence-Based Complementary and Alternative Medicine concluded that echinacea use — 2,400 milligrams of extract/day — for four months may help keep you from catching a cold or at least reduce the severity and duration of symptoms of you do catch one.

Related: Common Cold Remedies for Fast Relief

2. Reduces Cold Symptoms and Duration of Cold

A meta-analysis of studies published in 2015 in the Journal of the American Medical Association found that echinacea use, if started when the first symptoms appear, may help modestly reduce the duration and severity of the common cold.

3. Helps Avoid the Flu

A cell study published in 2009 showed that various types of flu viruses, including potentially lethal bird flu and swine flu, were unable to infect cultured human cells that had been exposed to echinacea extract.

While lab study findings do not always prove true in living humans, these results — combined with the results of human studies showing the benefits of echinacea uses in humans — suggest that the herb may be worth trying right away if you’ve been exposed to someone with flu or it is “going around” in your area.

Related: 12 Flu Natural Remedies

4. Reduces Flu Symptoms and Duration of Illness

A study out of Europe published in 2015 revealed that echinacea was as effective as the prescription medication Oseltamivir for lessening the severity and duration of flu symptoms as well as preventing adverse effects when started at the first sign of infection. It’s important to take echinacea at the first sign of flu symptoms to be most effective.

In addition, other echinacea uses supported by research include helping:

• combat cancer
• boost immunity
• alleviate pain
• treat constipation
• fight inflammation
• improve skin
• support mental health
• relieve upper respiratory issues

Risks and Side Effects

It’s important to know that there may be side effects to taking too much echinacea. In some cases, high doses of the plant’s extracts can sometimes cause nausea and dizziness, particularly in those who have allergies. Therefore, it’s not considered safe to use for treatment of seasonal allergies, for example.

It has also been reported that injected echinacea can cause more severe reactions, such as:

• diarrhea
• disorientation
• dizziness
• dry mouth
• fever
• headache
• insomnia
• joint and muscle aches
• nausea
• numbness of the tongue
• sore throat
• stomach pain
• unpleasant taste
• vomiting

It’s also possible have an allergic reaction to echinacea, so starting slowly, in small doses, is important.

The bottom line when it comes to the plant’s side effects: Don’t exceed ingesting safe and recommended amounts. To avoid long-term, excessive use, take a break every few weeks if you are using supplements regularly.

Forms and Dosage

Echinacea is available over the counter in many places, including health food stores, online and even pharmacies and supermarkets. It’s sold in many different forms, including liquid extracts, dried herb, capsules or pills, and even as echinacea tea. 

Although there is no formal proof on how to best use echinacea, the NIH offers the advice that regular daily use is definitely beneficial for immunity and overall health. For this reason, it’s often used for the common cold and flu. 

Some sources says that echinacea seems to be most effective when taken as soon as symptoms appear and taken many times a day for seven to 10 days. It’s also believed that liquid forms of echinacea may prove more effective than capsules, which is due to the absorption rate. 

Whether or not you’re using it for yourself or your children, always remember to use an alcohol-free preparation. 

As a final note of caution, it’s sadly common that products are mislabeled as the species of echinacea or the preparations don’t contain the labeled amount of ingredients. That’s why it’s so important for people to use products from trusted and transparent brands. 

Conclusion

• There are many traditional echinacea benefits and uses, but the strongest scientific evidence available currently supports echinacea use (as echinacea extract or echinacea tea) as a way to help slow the development and reduce the intensity and duration of upper respiratory viral infections, such as the common cold and influenza (flu).
• Other echinacea uses supported by controlled trials include helping combat cancer, boosting immunity, alleviating pain, treating constipation, fighting inflammation, improving skin and more.
• You can grow your own echinacea and make your own homemade extract to try out the power of echinacea uses, but start slow and in small doses to avoid allergic reactions to the herb or other adverse side effects.

The post 9 Echinacea Benefits and Uses — from Colds to Cancer appeared first on Dr. Axe.

Looking for a natural remedy that has a long history of medicinal use? There’s evidence that the elderberry plant may have been cultivated by prehistoric man. There are also recipes for elderberry-based medications dating back to Ancient Egypt.

However, most historians typically trace its healing abilities back to Hippocrates, the ancient Greek known as the “Father of Medicine,” who described the plant as his “medicine chest” because of the wide array of health concerns it seemed to treat. Whether we’re talking cavemen, ancient Egyptians or ancient Greeks, this remedy definitely goes way back, which is why it’s no wonder it’s known as one of the top antiviral herbs on the planet.

Health benefits of the elder plant include naturally improving:

• sinus issues
• nerve pain
• inflammation
• chronic fatigue
• allergies
• constipation
• even cancer

Research published in the Journal of International Medical Research suggests that when it’s used within the first 48 hours of onset of symptoms, the plant may even help relieve and shorten the duration of cold and flu. For this reason, the government actually employed the use of elderberry to fight the flu during the 1995 Panama flu epidemic.

Does it really work? What exactly does it do, and how can you use it to promote better health?

Here’s what you need to know, including its many benefits.

What Is Elderberry?

Sambucus is a genus of flowering plants in the family Adoxaceae. The different species of Sambucus are commonly called elderberry or elder. The berries and flowers of the elder plant are used as medicine.

Elderberry is native to Europe, Africa and parts of Asia, but it’s become common in the U.S. It has deciduous leaves, white flowers (elderflowers) and berries that turn from green to red to black when ripe.

Elder is commonly found growing in woodlands and hedgerows.

Sambucus nigra is the full scientific name of the most common variety used for medicinal purposes, as well as the species on which the majority of scientific research has been conducted. It’s a deciduous tree growing up to 32 feet tall with cream-white flowers and blue-black berries.

Other common names for Sambucus nigra include black elder, European elder, European elderberry and European black elderberry. The elderberry bush or elderberry tree yields the berries that are commonly used in syrups, jams and wine, among other medicinal and culinary delights.

In addition to black elderberry, there are several other varieties available as well. Some of the most common include:

• Black lace elderberry
• Red elderberry
• Adams elderberry
• Lemon lace elderberry
• Black beauty elderberry
• Blue elderberry
• York elderberry

European elder flowers contain approximately 0.3 percent of an essential oil composed of free fatty acids and alkanes. The triterpenes alpha- and beta-amyrin, ursolic acid, oleanolic acid, betulin, betulinic acid and a variety of other minor components have been identified.

Elderberry fruit contains quercetin, kaempferol, rutin and phenolic acids. It also contains flavonoids, which have antioxidant properties that can help prevent cell damage, and anthocyanidins, which are chemical compounds that are known to have immune-boosting properties.

The raw berries are made up of 80 percent water, 18 percent carbohydrates, and less than 1 percent each of protein and fat. Elderberries are naturally high in vitamin C, vitamin A, vitamin B6, iron and potassium, among several other essential nutrients.

Benefits

1. Provides Cold and Flu Relief

One of the most well-studied elderberry supplement benefits is its powerful immune-boosting properties. The berries contain chemical compounds called anthocyanidins, which have been found to possess immunostimulant properties.

Research actually shows that elderberry is a safe, efficient and cost-effective treatment for the common cold and flu. A 2021 systematic review screened 1,187 records and five randomized trials on elderberry for the treatment or prevention of viral respiratory illness. Researchers found that elderberry may reduce the duration and severity of symptoms related to colds and influenza, and there’s no evidence that it overstimulates the immune system.

A 2016 study published in Nutrients showed that elderberry supplementation was able to reduce cold duration and symptoms in people using air travel. People using this herb from 10 days before travel until four to five days after arrival overseas experienced, on average, a two-day shorter duration of their colds as well as a noticeable reduction in cold symptoms.

Several studies have found benefits to support the use of elderberry for flu symptoms as well. Specifically, the flavonoids in the berries bind to the H1N1 human influenza virus as well as the H5N1 avian influenza virus.

A 2009 study randomized patients into two groups. One group was given four doses of 175-milligram proprietary elderberry extract daily, and the other group received a placebo for two days.

The group treated showed significant improvement in most signs of flu, while the placebo group showed no improvement in symptom severity. Researchers concluded that the extract is effective in controlling influenza symptoms.

Another study published in the Journal of International Medical Research referenced above suggests that when elderberry is used within the first 48 hours of the onset of signs of flu, it can shorten the duration of flu symptoms by an average of four days.

2. Reduces Sinus Infection Symptoms

With elderberry’s anti-inflammatory and antioxidant properties, it makes sense that it can help treat sinus issues and diseases related to respiratory health. A sinus infection is a condition in which the cavities around the nasal passages become inflamed, and this antiviral herb has promise as a sinus infection remedy.

A study conducted by the Institute of Complementary Medicine’s Department of Internal Medicine at the University Hospital in Zurich, Switzerland examined the use of a product called Sinupret, which contains elderberry extract. The researchers used Sinupret to treat bacterial sinusitis along with an antibiotic (doxycycline or vibramycin) and a decongestant. Interestingly enough, those who took the combination did better compared to those who did not take Sinupret at all.

3. Lowers Blood Sugar

Both the elder flower and the berry have traditionally been used to treat diabetes. Research has confirmed that extracts of elderflower stimulate glucose metabolism and the secretion of insulin, which could potentially help lower blood sugar levels.

Research published in the Journal of Nutrition evaluated black elderberry’s insulin-like and insulin-releasing actions in vitro. The study found that an aqueous extract of elder significantly increased glucose transport, glucose oxidation and glycogenesis without any added insulin.

Glycogenesis is the process by which excess sugar is cleared out of the bloodstream and into your muscles and liver to help maintain normal blood sugar.

Furthermore, a 2017 animal study published in the International Journal of Molecular Sciences noted that elderberries can serve as a potential source of bioactive compounds for formulations used for the management of diabetes. Researchers found that both lipophilic and polar extracts of the berry lowered insulin resistance in rats with type 2 diabetes.

4. Acts as a Natural Diuretic

A diuretic is a substance that promotes the production of urine. Research indicates that elder leaves, flowers and berries were used for their diuretic properties in rural populations as natural medicine. Even the bark of the plant was used for its diuretic and slimming effects.

Doctors prescribe diuretics when the body retains too much fluid, which is a common problem in older adults. Thanks to its ability to act as a safe diuretic, elderberry has been shown to promote both urination and bowel moments to help protect against fluid retention.

5. Promotes Regularity

In traditional or folk medicine, the elder plant was used as a laxative to relieve constipation. It was added to herbal mixtures to improve regularity.

Some research suggests that elderberry tea benefits constipation and can help support regularity and digestive health. A small, randomized trial found that a specific compound containing elderberries along with several other plants could act as an effective natural laxative for the treatment of constipation.

Unfortunately, however, there are currently no studies evaluating elderberry itself for constipation relief, so more research is still needed.

6. Supports Skin Health

Elderberry has made its way into cosmetic products, and for good reason. Its content of bioflavonoids, antioxidants and vitamin A makes it awesome for skin health. Not only that, but researchers also suspect that a compound found in the berry could give a natural boost to skin.

Anthocyanin is a type of natural plant pigment found in elderberry that has been shown to have anti-inflammatory and antioxidant properties. Some researchers suspect that this compound may improve skin’s structure and condition to enhance overall skin health.

7. Eases Allergies

In addition to using elderberry syrup for colds, the flowers of the elder plant are also known to be an effective herbal allergy remedy. Since allergies involve an overreaction of the immune system as well as inflammation, research suggests that the herb’s ability to improve immune function and calm inflammation can help provide allergy relief.

Some herbalists put black elder flower on the list of most effective herbs used for treating hay fever-like symptoms. It can be used for allergies on its own or in combination with other herbs and natural remedies.

8. Could Have Cancer-Fighting Effects

Edible berry extracts like elderberry extract are rich in anthocyanins and have been shown to have a broad spectrum of therapeutic, pharmacologic and anti-carcinogenic properties. In vitro studies specifically indicate that the elderberry has some chemopreventive properties, which can help inhibit, delay or reverse cancer formation.

One study published in the Journal of Medicinal Food compared the anticancer properties of European and American elderberry fruits. European elderberry (Sambucus nigra) is known for its medicinal use and contains anthocyanins, flavonoids and other polyphenolics, which all contribute to the high-antioxidant capacity of its berries. American elderberry (Sambucus canadensis) has not been grown or promoted as a medicinal plant like its European relative.

This study tested extracts of both berries to assess anticancer potential and found that both demonstrated significant chemopreventive potential. Additionally, the American elder extract showed inhibition of ornithine decarboxylase, which is an enzyme marker related to the promotion stage of cancer formation.

Thus, elderberries show potential as cancer-fighting foods.

9. May Improve Heart Health

Although studies have found mixed results, some research suggests that elderberry extract may improve heart health.

For example, one animal model showed that giving mice with high cholesterol and HDL cholesterol dysfunction anthocyanin-rich black elderberry extract helped reduce hepatic cholesterol levels and improved HDL function. This may be due to the presence of anthocyanins, which are polyphenols that have demonstrated antioxidant and anti-inflammatory activities.

Another study found that elderberry extract may have beneficial effects on high blood pressure. When polyphenols extracted from the plant were administered with renin inhibitors to rats with hypertension, they reduced arterial pressure.

Researchers suggest that using polyphenols to lower blood pressure may also help reduce the side effects of blood pressure-lowering medications and improve overall quality of life.

Related: 10 Holy Basil Benefits: Tulsi Helps Anxiety, Acne & More

How to Use

Wondering where to buy elderberry and how to start adding it to your diet? It is available at many local health stores and online retailers and can be purchased in a variety of different forms.

Elderberry gummies, elderberry wine and elderberry juice are all popular options for getting your fix of this incredible ingredient.

When it comes to colds, flu and upper respiratory issues, elderberry syrup is very popular. There are high-quality brands readily available for purchase, or you can find many online resources for how to make elderberry syrup to try making it at home.

Most elderberry syrup recipe options out there involve simmering elderberries with a bit of water and a variety of other healing herbs for 45 minutes to an hour.

Elderberry tea is another great option, especially if you use elderberry for flu and cold symptoms. You can either buy tea bags or purchase dried berries or flowers and make a tea by combining one tablespoon of berries or flowers with eight ounces of water. Try adding lemon, cinnamon or mint to give the flavor and health benefits a hearty boost.

Not a fan of hot teas or black elderberry syrup? Then you can try elderberry juice, which is sweet, tart and refreshing. Just be sure not to purchase one that has too much added sugar.

Risks, Side Effects and Interactions

Despite the many health benefits associated with this medicinal plant, there are several elderberry side effects to consider as well.

Ripe, cooked berries from most of the Sambucus species are edible. However, you should not consume raw berries or other parts of the plant since they contain a cyanide-inducing chemical, which can result in nausea, vomiting or diarrhea.

Generally, commercial preparations don’t cause adverse reactions when used at recommended dosages.

Elderberry appears to have few side effects when used properly for short periods of time of up to five days. Occasionally, however, elderflowers and elderberries can cause allergic reactions.

Discontinue use if you have a mild allergic reaction, and seek medical attention if you have a serious allergic reaction.

Using elderberry supplements for kids is not recommended unless you’ve consulted with your pediatrician. If you’re pregnant or breastfeeding, don’t take this herb, as research is lacking on its effects on fetal health and development.

If you have an autoimmune disease, such as rheumatoid arthritis, ask your doctor before taking elderberry supplements because it may stimulate the immune system. If you have any other ongoing health concerns, talk with your health care provider before taking it as well. People with organ transplants should not take elderberry.

Because of its powerful effects on health, elderberry supplements could potentially interact with several medications. If you currently take any of the following medications, you should talk to your health care provider before using an elderberry supplement or any other elder plant products:

• Diabetes medications
• Diuretics (water pills)
• Chemotherapy
• Immunosuppressants, including corticosteroids (prednisone), and medications used to treat autoimmune diseases
• Laxatives
• Theophylline (TheoDur)
  

Conclusion

• Elderberry is a type of plant that is cultivated for its medicinal properties and used to treat a variety of conditions.
• What are the benefits of elderberry? It may provide relief from the common cold and flu, as well as allergies and sinus infections. It may also help lower blood sugar, improve heart health, support healthy skin and act as a natural diuretic.
• This herb is available in syrup, juice and tea form. Supplements can be purchased at many health stores or made at home.
• What are the side effects of elderberry? Although commercial preparations are generally safe for consumption, eating raw elderberry may cause symptoms like nausea, diarrhea and vomiting.
• Using this antiviral herb is not recommended for women who are pregnant or breastfeeding, children, or those with autoimmune disorders.
• Does elderberry interact with medications? If you’re on chemotherapy or take diabetes medications, diuretics, immunosuppressants, laxatives or other medications, talk to your doctor before starting supplementation.

The post Elderberry Benefits for Colds, Flus, Allergies and More appeared first on Dr. Axe.

Ashwagandha (aka Withania somnifera) is an adaptogenic herb that’s popular in Ayurvedic and traditional medicine. It has been used for more than 2,500 years and has been extensively researched (used in over 200 studies) for its potential thyroid-modulating, neuroprotective, anti-anxiety and anti-inflammatory properties.

In India, it is known as the “strength of the stallion” because it traditionally has been used to strengthen the immune system after illness. It’s also been referred to as “Indian ginseng” because of its ability to enhance your stamina and work as a natural stress reliever, and those aren’t the only benefits of ashwagandha.

Like all adaptogenic herbs, it helps the body maintain homeostasis, even in moments of emotional or physical stress. In Ayurvedic medicine, it’s characterized as a “rasayana,” which means that it’s used to support physical and mental health, defend the body against disease and damaging environmental factors, and slow the aging process.

Ashwagandha Benefits

Research published in the International Journal of Home Science indicates that 1,000 milligrams of dehydrated ashwagandha root powder contains the following:

• 2.5 calories
• 0.05 gram carbohydrates
• 0.04 gram protein
• 0.032 gram fiber
• 0.03 milligram iron
• 0.02 milligram calcium
• 0.08 microgram carotene
• 0.06 milligram vitamin C

Ashwagandha contains many beneficial elements, including flavonoids and antioxidants, such as catalase, superoxide dismutase and glutathione, which is known as the “mother of all antioxidants.”

It also contains alkaloids, amino acids (including tryptophan), neurotransmitters, sterols, tannins, lignans and triterpenes. These valuable compounds allow for the herb’s pharmacological activities and are responsible for the many ashwagandha benefits.

What are some ashwagandha benefits for men and women? Here are some of the top uses that are supported by research:

1. Improves Underactive Thyroid Function

One of the most incredible aspects of adaptogen herbs is that they help people with thyroid problems. Ashwagandha has been shown to support a sluggish thyroid for people diagnosed with Hashimoto’s disease, or underactive thyroid.

For the millions of people who struggle with thyroid problems, many of whom don’t even know it, it may serve as the solution they’ve been waiting for. These ashwagandha health benefits for the thyroid also account for the herb’s benefits for weight loss since thyroid issues can lead to weight fluctuations.

In a 2017 pilot study published in the Journal of Alternative and Complementary Medicine, ashwagandha benefits for helping patients with subclinical hypothyroidism were evaluated. The 50 participants were diagnosed with thyroid disorder but didn’t display obvious symptoms of thyroid deficiency.

During an eight-week period, the treatment group received 600 milligrams of ashwagandha root extract daily, and the control group received starch as the placebo. Researchers found that the extract improved serum thyroid stimulating hormone (TSH) and thyroxine (T4) levels significantly compared to placebo.

It was concluded that the herb may be beneficial for normalizing thyroid levels in patients with hypothyroidism.

Another study published in the Journal of Ayurveda and Integrative Medicine also found that ashwagandha has thyroid-enhancing properties. In the study, patients with bipolar disorder used the herb to improve cognitive function for an eight-week period.

Lab testing found that some of these patients experienced T4 increases during the treatment period, although that was not the original purpose of the study. Research suggests that, since ashwagandha increases thyroid function, it may not be suitable for people with hyperactive thyroid, such as those with Graves’ disease.

2. Helps Relieve Adrenal Fatigue

Research shows that ashwagandha may be useful in supporting adrenal function and helping overcome adrenal fatigue. Your adrenals are endocrine glands that are responsible for releasing hormones, specifically cortisol and adrenaline, in response to stress.

If your adrenals are overtaxed due to an overabundance of emotional, physical or mental stress, this can lead to a condition referred to as adrenal fatigue.

When your adrenals become exhausted, this can also disrupt other hormones in your body, including progesterone, which can cause infertility and lower levels of DHEA, a hormone that’s tied to longevity and maintaining a strong body.

3. Combats Stress and Anxiety

One of the most well-known ashwagandha benefits is its ability to work as a natural remedy for anxiety. In a 2009 study published in PLOS One, ashwagandha proved to be comparable to common pharmaceutical drugs lorazepam and imipramine but without the adverse effects.

In the 12-week, controlled study, 75 participants with anxiety were divided into two groups, one that received naturopathic care and another that received standardized psychotherapy intervention. The naturopathic care group received dietary counseling, deep breathing relaxation techniques, a standard multivitamin and 300 milligrams of ashwagandha twice daily.

The psychotherapy intervention group received psychotherapy, deep breathing relaxation techniques and placebo pills twice daily.

When anxiety levels were measured after the 12-week period, the group that received ashwagandha had anxiety scores that decreased by 55 percent, and the psychotherapy group’s scores decreased by 30.5 percent.

Significant differences between the two groups were also found in mental health, concentration, social functioning, vitality, fatigue and overall quality of life, with the ashwagandha group displaying greater clinical benefits.

In addition to these positive findings, researchers indicated that no serious adverse effects occurred in either group. A major ashwagandha benefit is that there are no or minimal adverse reactions when taking it.

Conversely, antidepressant and anti-anxiety medications may cause drowsiness, insomnia, loss of sexual desire and increased appetite, among other negative effects.

4. Helps Improve Depression

Not only does ashwagandha benefit people who deal with anxiety and chronic stress, but it can also be helpful for people who experience signs of depression. The herb improves resistance toward stress, and studies show that it thereby improves people’s self-assessed quality of life.

In a 2000 experimental study involving rats, ashwagandha efficacy was compared to the antidepressant medication imipramine. Researchers found that it exhibited antidepressant effects that were comparable to imipramine when rats were exposed to “behavioral despair” and “learned helplessness” tests.

It was concluded that ashwagandha can be used as a mood stabilizer in clinical conditions of depression.

5. Balances Blood Sugar Levels

Ashwagandha has been evaluated for its anti-diabetic effects, which are possible because of the presence of phenolic compounds, including flavonoids. Research shows that flavonoids possess hypoglycemic activities, and a study involving rodents concluded that both ashwagandha root and leaf extracts helped achieve normal blood sugar levels in diabetic rats.

An animal study published in Reports of Biochemistry and Molecular Biology found that when ashwagandha was given to fructose-fed rats, it inhibited the fructose-induced increases in glucose, insulin resistance and inflammation.

This data suggests that ashwagandha extract may be helpful in improving insulin sensitivity and reducing inflammatory markers in humans.

6. Helps Fight Cancer

Research suggests that ashwagandha has promising anti-tumor effects, can help reduce tumor cell growth and may work to prevent cancer cells from growing.

The extract has been shown to help inhibit the proliferation of cancer cells — specifically breast, lung, stomach and colon cancer cells, which are among the leading types of cancers in the world. It’s believed that ashwagandha helps prevent the growth of cancer cells mostly due to its immune-boosting and antioxidant abilities.

In addition to the anti-cancer ashwagandha benefits that have been displayed in multiple studies, researchers also suggest that the herb can help reduce the adverse reactions of anti-cancer agents that can reduce immunity and quality of life.

According to an overview published in the African Journal of Traditional, Complementary and Alternative Medicines, ashwagandha acts as an immunomodulator that can enhance the life span of cancer patients, who are especially at risk of lowered immunity.

An animal study published in the Journal of Ethnopharmacology found that supplementing with ashwagandha was correlated with an increase in white blood cells within the body. This indicates that the immune system is better able to protect the body from disease and harmful invaders when using this herb.

The decreased count of white blood cells in the body after chemotherapy is a major concern because it puts cancer patients at a much higher risk of health issues, like contracting an infection. This is why this herb may serve as a complementary addition to conventional cancer treatments.

7. Reduces Brain Cell Degeneration and Improves Memory

Emotional, physical and chemical stress can have damaging effects to the brain and nervous system. Recent research shows that ashwagandha Withania somnifera is more than a stress reliever — it also protects the brain from cell degeneration, which can lead to neurodegenerative diseases like Alzheimer’s and Parkinson’s.

One of the main reasons it is so effective at healing the brain is because it contains powerful antioxidants that destroy the free radicals that cause aging.

Withaferin A and withanolide D are the two main withanolides in ashwagandha that are used to improve cognitive function. Withanolides are naturally occurring steroids that are commonly present in plants of the nightshade family.

When these steroids were injected into rodents to test their cognitive-improving abilities, researchers found that they helped promote cell outgrowth, reverse behavioral deficits and plaque buildup, and reduce amyloid beta burden, which is crucially involved in the development of Alzheimer’s disease.

A 2017 pilot study published in the Journal of Dietary Supplements suggests that ashwagandha effectively enhanced both immediate and general memory in people with mild cognitive impairment.

The herb was also able to improve attention, information processing speed and mental skills. The study involved 50 adults who received 300 milligrams of ashwagandha root extract or placebo for an eight-week period. Researchers concluded that ashwagandha treatment was able to boost memory and other cognitive skills.

8. Boosts Immune Function

Because ashwagandha works as an adaptogen that can reduce the body’s stress hormones, it can help boost your immune system and reduce inflammation within the body. Animal and laboratory research shows that it can enhance immune function by increasing immunoglobulin production.

It is also able to promote an anti-inflammatory environment by suppressing pro-inflammatory cytokines. By downregulating the immune system when it’s compromised, this adaptogenic herb might be a useful tool in the treatment of various inflammatory disorders.

9. Increases Stamina and Endurance

Studies show that ashwagandha can boost endurance during physical activity by sharpening brain function and reducing bodily pain. Due to its positive, calming, energizing effects on the brain and its ability to lower stress hormones, it’s helped improve concentration, motivation and stamina in conducted studies.

A 2015 double-blind, randomized and placebo-controlled study conducted in India evaluated the efficacy of ashwagandha extracts in enhancing cardiorespiratory endurance in 50 healthy adult athletes.

During a 20-minute shuttle run test, the oxygen consumption of each participant’s peak physical exertion was measured. The participants were also given a questionnaire about their physical health, psychological health, social relationships and environmental factors to assess changes in their quality of life after ashwagandha treatment.

Researchers found that ashwagandha extracts improved cardiorespiratory endurance at eight and 12 weeks of treatment and significantly improved the quality of life scores of the participants in the extract group.

10. Helps Increase Muscle Strength

Ashwagandha Withania somnifera may be a helpful tool for people engaging in resistance training and other forms of exercise that can be strenuous on your muscles.

A 2015 study published in the Journal of the International Society of Sports Nutrition highlights that ashwagandha supplementation was associated with significant increases in muscle mass and strength. The eight-week study involved 57 males between the ages of 18 and 50 with little experience in resistance training.

The men in the treatment group consumed 300 milligrams of ashwagandha root extract twice daily, and the control group consumed starch placebos.

Researchers found that the treatment group had significantly greater increases in muscle strength on the bench-press and leg-extension exercises. Those receiving ashwagandha also displayed significantly greater muscle size increase of the arms and chest, a significantly greater reduction of exercise-induced muscle damage, increased testosterone levels, and greater decrease in body fat percentage.

Even with increased muscle mass, your joints must be strong to operate at peak performance levels. Ashwagandha appears to help with that, too.

Clinical trials studying general joint pain and joint pain related to rheumatoid arthritis have found extremely positive results, with the herb relieving major pain and causing no documented side effects.

11. Helps Improve Sexual Function and Fertility

In Ayurvedic medicine, ashwagandha has been used as a natural aphrodisiac that can help improve sexual dysfunction. It is also used to boost testosterone levels and improve male fertility.

A pilot study published in BioMed Research International set out to determine the efficacy and safety of 300 milligrams of ashwagandha root extract supplementation twice daily for eight weeks for improving sexual function in 50 healthy women. Researchers found that the treatment group displayed significantly higher improvements, compared to placebo, in sexual function scores, specifically in areas of arousal, lubrication and orgasm.

Another study was conducted to analyze the spermatogenic activity of ashwagandha in patients with low sperm concentrations and possible male infertility. Forty-six males participated in the study and received either 675 milligrams of ashwagandha divided into three doses per day for a 90-day period or a placebo.

At the end of the treatment period, semen parameters and serum hormone levels were estimated. Researchers found that there was a 167 percent increase in sperm count, 53 percent increase in semen volume and 57 percent increase in sperm motility among the participants treated with ashwagandha. In the placebo group, the improvements were minimal.

Additionally, a 2010 study published in Fertility and Sterility describes that ashwagandha supplementation was able to improve testosterone levels in 75 men who were undergoing infertility screening. It also reduced oxidative stress and improved levels of diverse antioxidants in the treatment group.

Related: Kanna Extract: Can This Herb Benefit the Brain?

How to Use

Ashwagandha Withania somnifera supplements are widely available online and in health food or vitamin stores. The most popular form of the herb is the root extract, but leaf extracts are also available. You can find the extracts in capsule and powder forms, and ashwagandha tea is available as well.

When purchasing ashwagandha supplements, make sure they’re standardized for human consumption. The withanolide content should range from 1 percent to 10 percent, but not all supplements are labeled with this information.

Purchasing a high-quality supplement produced with gold-star standards is the best way to guarantee you get a product high in withanolides. The higher the withanolide content, the stronger the effects of the supplement.

Of course, organic ashwagandha is preferable to non-organic.

When supplementing with an organic ashwagandha power or other product, the general recommendation is starting with 300 to 500 milligrams per day, with withanolides in a range of 5 percent to 10 percent. Slowly increase your ashwagandha dosage, watching for potential adverse effects.

Many supplements recommend between 1,000–1,500 milligrams per day at full dosage. Various sources claim the optimal ashwagandha dosage to take may be as high as 6,000 milligrams each day.

It’s smart to do this under the guidance of your naturopathic practitioner or health care provider, and when to take ashwagandha depends on why you are taking it.

A study published in the Journal of Ayurvedic and Integrative Medicine found that in the form of extract in capsules, with gradual escalating doses from 750 milligrams per day to 1,250 milligrams per day, ashwagandha was well-tolerated and safe on biochemical organ function and hematological tests. It was able to help improve quality of sleep, lower cholesterol levels and promote muscle strength as well.

You may find that ashwagandha doesn’t have the most appealing smell, but if you choose to use it in powder form, you can mix it with other foods or drinks to make it more pleasant and create a healing tonic. You can try adding ashwagandha powder to an energy ball recipe, a turmeric or pumpkin spice latte, or even to a smoothie.

Drinking ashwagandha tea is also a popular way to consume the herb, and you can add a little organic honey to improve the flavor.

How long does it take for ashwagandha to work? It may take two weeks or more to notice the benefits of ashwagandha, so be consistent. It takes some time to reverse the damage of chronic stress and increased cortisol levels.

There isn’t enough evidence to say that taking the herb for a long-term period is safe, but there are several studies that include treatment periods lasting several months.

Maca root and ginseng are other popular adaptogenic herbs that are used to boost mood and promote brain function. They have similarities and differences that you should be aware of, including the following:

Similarities:

• Ashwagandha, maca root and ginseng are all plants that have been used for centuries for their medicinal properties.
• All three plants contain powerful antioxidants and are known to help improve memory and brain function, boost mood, improve sexual function, regulate blood sugar levels, reduce inflammation, and increase energy levels.
• All three plants are widely available in extract, capsule and powder forms, which are most commonly made from the roots of the plants, meant for therapeutic use.

Differences:

• These three plants have very different tastes. Ashwagandha is known for its bitter taste and horse-like smell, which is why it works better in capsule form or as a powder mixed with other foods. Maca root has an earthy, nutty taste, and ginseng has a bitter-spicy flavor.
• Ginseng is commonly used in Traditional Chinese Medicine, maca root traces back to the ancient Peruvians and ashwagandha is a staple in Ayurvedic medicine and among the most popular Ayurvedic herbs.
• The recommended doses of each herb is different. For ginseng, effective doses range from 200 to 900 milligrams daily, the daily dose for maca root is one to three tablespoons and, for ashwagandha, the daily recommended dose is 1,000 to 1,500 milligrams per day.

Risks and Side Effects

Ashwagandha is made up of steroidal lactones or withanolides, including withanolide A, withaferin A and withanone. These structures are unique to this herb and have different medicinal effects.

Some parts of the plant contain more of these compounds than others, so when you choose an ashwagandha extract, you should pay attention to where it comes from. Leaf extracts usually contain higher levels of withaferin A than root extracts.

When taken in appropriate doses for therapeutic use, it has been regarded as safe for human consumption. Some possible side effects of ashwagandha include upset stomach, vomiting and diarrhea. If you notice any of these issues, stop taking the herb right away.

It should never be used by women who are pregnant or breastfeeding. There is some evidence it may induce miscarriages, and there is no available safety information about breastfeeding while taking the herb.

People using diabetes medications, blood pressure medications, medications that suppress the immune system, sedatives or medications for thyroid problems should not use ashwagandha unless they’ve consulted with their doctors first.

Those with hyperthyroidism may notice an additional increase of thyroid function when taking the herb and should only do so under the controlled supervision of a doctor, if at all. Because the herb also works to modify these conditions, there may be adverse interactions.

It is possible that ashwagandha could increase symptoms of autoimmune diseases like multiple sclerosis, lupus and rheumatoid arthritis.

If you are going to have surgery that requires anesthesia, you should stop taking ashwagandha at least two weeks beforehand in case the herb further slows down your central nervous system.

How to Avoid Adverse Reactions:

In order to get the most from your supplement, be sure to use as directed, and follow the instructions for how to take ashwagandha carefully. It’s also advisable to start with a low dose and work your way up to monitor and assess your tolerance.

Additionally, be sure to select a high-quality supplement to maximize the health benefits of ashwagandha while also preventing ashwagandha capsules side effects. Buy from a reputable retailer, read the ashwagandha reviews from other consumers and check the ingredients label to pick a product that is free of chemicals, additives and fillers.

It’s also important to look for supplements that contain between 1 percent and 10 percent withanolides, which are the main phytochemicals found in ashwagandha.

If you do experience any ashwagandha root or ashwagandha tea adverse effects, consider decreasing your dosage to see if symptoms persists. For serious side effects, discontinue use, and consult with your doctor.

How Much Ashwagandha Is Safe?

So how much ashwagandha should you take per day? Although there’s no official recommended ashwagandha dosage, many recommend taking around 300–500 milligrams per day and working your way up to around 1,000–1,500 milligrams daily.

Although many sources advise taking doses as high as 6,000 milligrams per day, it’s best to stick to a moderate dosage unless under the guidance of a trusted health care practitioner.

Conclusion

• Ashwagandha Withania somnifera is an important herb in Ayurvedic medicine because it serves many purposes and benefits many body systems, including the immune, neurological, endocrine and reproductive systems.
• This is one of the most commonly used adaptogens because of the many ashwagandha benefits. The top and most well-researched health benefits of ashwagandha include improving thyroid function, boosting energy levels, relieving adrenal fatigue, reducing cortisol levels, reducing stress and anxiety, improving depression, and much more.

The post Ashwagandha Benefits for the Brain, Thyroid, Muscles & More appeared first on Dr. Axe.

If you ever use calming or pre-workout supplements to assist in sleep, give you a boost in energy and fight stress, you might notice the ingredient kanna on nutrition labels.

What exactly is kanna in pre-workout formulas, and what does it do? Kanna extract is made from a succulent plant that’s native to South Africa.

Not only is it used to improve focus and other cognitive functions, but it may also help treat anxiety, depression and chronic pain.

In fact, it’s been utilized for these purposes for more than 300 years by San and Khoikhoi people living in South Africa, who mostly chew kanna for its soothing effects.

What Is Kanna?

Kanna (sceletium tortuosum) is a plant in the Mesembryanthemaceae (succulent) family that’s used to make herbal treatments and supplements.

It can be found in various forms, including extract/tincture, brewed teas or smokable leaves. (When chewed, it’s called a “masticatory.”) It’s also sometimes referred to as kougoed or by the species name Mesembryanthemum tortuosum L.

What type of drug is kanna? It’s not exactly a drug but rather considered an herbal remedy.

Zembrin, one type of supplement made with active compounds derived from kanna, is the kanna supplement that’s been most widely researched.

Zembrin is described as “a dietary supplement ingredient sold in the USA and Canada for enhancing mood, decreasing anxiety and stress, and improving cognitive function under stress.” It’s high in alkaloids, which seem to affect a number of cognitive processes.

Effects and Potential Benefits

What are the effects of kanna? Traditionally it’s been used to fight negative effects of stress and anxiety. Today, it’s taken for these purposes, plus to assist in other cognitive functions.

Overall, there isn’t a ton of formal research available demonstrating how well kanna extract and other supplements work. However, there have been limited studies focused on its effects, mostly in the form of Zembrin.

While kanna is currently most often used for mood support, research is underway to determine if its active compounds, especially alkaloids (such as mesembrine, mesembrenone, mesembrenol, tortuosamine and chennai) may also have antimicrobial, anti-inflammatory and antioxidant effects.

Here’s more about the potential benefits of kanna (sceletium tortuosum) in various forms:

1. May Help Relieve Anxiety or Stress

The most well-known benefit of kanna is promoting relaxation and helping relieve anxiety symptoms, feelings of stress and depression. It seems capable of promoting a sense of well-being in healthy individuals and also helping treat clinical anxiety and depression.

One small, double-blind, placebo-controlled study found that when adults took Zembrin, they experienced a reduction in anxiety symptoms. This is believed to be due to kanna’s effects on the part of the brain called the amygdala. The amygdala is thought to be the core region of the brain that processes fearful and threatening stimuli and causes a fear response.

Researchers believe that Zembrin/kanna works to reduce anxiety by mechanisms including inhibition of PDE4 and inhibition of reuptake of 5-HT. In other words, it impacts neurochemicals in the brain that turn down the body’s reaction to stress and threats.

Kanna may work similarly to SSRIs, which are widely used for the treatment of anxiety disorders and depression. In fact, because it has similar effects to SSRIs plus it’s a PDE4 inhibitor, it’s been argued that kanna may have synergistic therapeutic effects that are even better at fighting anxiety.

In this particular study, 16 participants took one dose of 25 milligrams of Zembrin. That was enough to cause a reduction in amygdala–hypothalamus activity related to fear.

A separate study found that Zembrin supplementation taken for six weeks by healthy adults improved some aspects of cognitive function, decreased anxiety and helped enhance participants’ moods.

2. Potentially Helps Treat Depression

Other small studies, including those performed on animals, have found some evidence that kanna may also have antidepressant effects, including among people suffering from major depression and/or pain tied to depression.

More research is needed to confirm how well kanna may work for depression and if it causes side effects (such as loss of muscle control) that are counterproductive to improving people’s moods.

3. Can Improve Energy and Prevent Fatigue

Because it can lower stress and calm the body and mind, kanna can potentially help you sleep better and have more daytime energy.

Some people claim that it reduces fatigue and improves alertness and reaction times, although this use hasn’t yet been studied extensively in humans.

Historically, the kanna plant was also used b to quench thirst and for healing, social and spiritual purposes.

How to Use It

Over-the-counter kanna extracts and other supplements are not yet widely available in the U.S., Canada or Europe. However, Zembrin can be found online and potentially in some health food stores.

In terms of dosage recommendations, Zembrin has been used in studies in doses ranging from 25 to 50 milligrams per day. It’s typically taken for up to six weeks but may not be safe to use long term.

If you do decide to try Zembrin, begin with a low dose around 25 milligrams, and gradually increase the amount you take if needed.

Risks and Side Effects

There isn’t much known about the long-term effects of taking kanna extract, Zembrin or other kanna supplements. Certain studies have found that it can potentially cause side effects such as changes in muscle function.

Until more is known about its safety and possible interactions, stick to kanna dosages of 25 milligrams, and don’t use it for more than six weeks consecutively.

If you take any medications or if you’re pregnant, it’s best to avoid kanna considering little is known about its side effects.

Safer Alternatives

If you’re looking for relief from anxiety and a lift energy, there are other science-backed supplements and lifestyle habits that can help. Here are some alternatives to using kanna that can help you manage stress:

• Practice good “sleep hygiene.” Avoid blue light at night, stick to a regular sleep-wake schedule, sleep in a very dark room that’s cool, use blackout shades and play white noise.
• Exercise regularly, which is naturally anxiety-reliving and can help ward off depression, too.
• Consider trying supplements that support a positive mood, such as: omega-3 fish oil, 5-HTP, St. John’s wort, ashwagandha, rhodiola and other adaptogens.
• Make sure you’re not deficient in vitamin D or other essential nutrients, such as vitamin B12 or iron, which can lead to fatigue and mood-related issues.
• Eat an anti-inflammatory diet, such as the MIND Diet that supports cognitive function. Also add soothing herbal teas to your routine, such as chamomile tea, as well as essential oils for anxiety, such as lavender oil.

Conclusion

• Kanna (sceletium tortuosum) is a plant in the succulent family that’s used to make supplements, including extracts, teas and chewable leaves.
• The main reasons it’s used are to lower anxiety, fight effects of stress, possibly decrease depression symptoms, and boost energy and focus.
• Is sceletium tortuosum a drug? No; it’s considered an herbal supplement. It’s been used for centuries in South Africa but only recently became more popular in other countries thanks to the creation of Zembrin, a kanna supplement.
• Little is known about its potential long-term effects or side effects. Use it with caution, and stick to dosages of 25 milligrams/day.

The post Kanna Extract: Can This Herb Benefit the Brain? appeared first on Dr. Axe.

If there’s one plant to work into your landscape, it’s milkweed. Native to North America, different milkweed varieties aren’t only beautiful, but they help support a wide variety of pollinators required for a healthy food chain that humans depend on.

It also serves as a lifeline for monarch butterflies, an iconic North American insect that’s in deep trouble throughout the United States due to toxic pesticide use, climate change and devastating habitat loss.

Although some people view milkweed as a, well, “weed,” the truth is it provides more ecological services to humans compared to many common non-native plant species that originated in other countries.

With that in mind, growing milkweed in your yard and promoting plantings in your community’s housing developments, playgrounds, parks, school properties and roadside areas is more important than ever because so much is at stake.

What Is Milkweed?

Common milkweed, or Asclepias syriaca, includes over 100 species in North America. It’s a flowering perennial that produces a milky substance that contains cardiac glycosides.

Although the plant often goes unnoticed, growing in fields, among wildflower gardens and along roadsides, it was actually used by Native Americans to treat health issues like coughs, asthma and warts.

This plant can grow to be five feet tall, and it grows clusters of flowers that are typically shades of pink and purple.

Common milkweed is known as nature’s mega food for over 400 insects. If you see it growing on a piece of property, you likely see bees, caterpillars, butterflies, beetles and ants there too.

Benefits/Uses

For many, planting milkweed makes for a beautiful addition to the garden in its own right, producing some of the most complex flowers in the animal kingdom, but its benefits go far beyond the plant’s appearance.

Historically, it was used as a natural remedy by some Native American tribes. An article from “The Old Farmer’s Almanac” highlights that the plant was used to remove warts, treat dysentery and relieve respiratory issues, like cough and asthma.

For modern purposes, milkweed has the following uses and benefits:

1. Improves Biodiversity

Because the relationship between caterpillars, butterflies, monarch migration and milkweed is such a complex issue, it sometimes feels like it’s out of our control. Nothing could be further from the truth!

Milkweed works to build stronger biodiversity in your neighborhood and beyond, and it has several other benefits, too.

2. Provides Pest Control, Including Stink Bugs

Milkweed actually has the power to make your life easier in the garden. A Washington State University study investigating the pest-control aspects of the plant turned up some really interesting findings:

• It is a cheap and simple way to support pollinator health and to get pests under control.
• Native milkweed plants attract beneficial insects like parasitic wasps, carnivorous flies and predatory bugs that suppress common pests like aphids, leafhoppers, thrips and even stink bugs

Another recent study highlighted a Georgia peanut farm that successfully used milkweed plantings to increase Tachinid fly numbers. Why would you want these insects? They act as parasites to pesky stink bugs, offering inexpensive, chemical-free pest control.

3. Helps Clean Contaminants

The “silk” found in milkweed pods is often utilized to help absorb contaminants during oil spills.

Interestingly, the seed pod fibers absorb more than four times the amount of oil compared to the plastic-based materials currently used during oil spill cleanup projects. Encore3, a Canadian company, created milkweed fiber-based kits that absorb 53 gallons of oil at a rate of .06 gallons per minute.

How does that cleanup rate compare to the polypropylene products on the market? It sponges up spilled oil twice as fast.

Related: Gymnema Sylvestre: An Ayurvedic Herb That Helps Fight Diabetes, Obesity & More

How to Grow

The landscape in the United States today is much different than the biologically diverse terrain Native Americans foraged on centuries ago. In the present-day U.S., the stray milkweed plants that once grew in and around farm fields and wildflower meadows have been annihilated by chemical pesticides.

In just the last two decades, we’ve seen a nearly 90 percent decline in monarch populations, and a team of U.S. researchers identified glyphosate as one of the main driving factors.

This is why consciously planting milkweed has become so important, on top of avoiding the use of chemical pesticides and herbicides on your property. Planting native species makes your garden the site of birds, bees and other creatures that thrive in this natural habitat.

You can plant milkweed species directly in soil or start them from milkweed seeds by scattering them about half an inch under soil surface and covering them. Planting milkweed in the fall is ideal, but you can also plant it in the springtime.

The plants prefer sunny areas, and because they’re native, they can adapt well to drier conditions.

What is the best kind of milkweed for monarchs and better biodiversity? The National Wildlife Federation identified these 12 species as the best to plant for monarchs.

Check out this breakdown to see pictures and the native range of each plant. That’ll help ensure it’s the right kind for your state and conditions.

• Common Milkweed (Asclepias syriaca)
• Butterfly Weed (Asclepias tuberosa)
• Swamp Milkweed (Asclepias incarnata)
• Antelope Horns (Asclepias asperula)
• Purple Milkweed (Asclepias purpurascens)
• Showy Milkweed (Asclepias speciosa)
• California Milkweed (Asclepias californica)
• White/Redwing Milkweed (Asclepias variegata)
• Whorled Milkweed (Asclepias verticillata)
• Mexican Whorled/Narrowleaf Milkweed (Asclepias fascicularis)
• Desert Milkweed (Asclepias erosa)
• Green Milkweed (Asclepias viridis)

To source native seeds appropriate for your area, check out this handy tool from the Xerces Society for Invertebrate Conservation.

Risks and Side Effects

Some people claim that parts of the common milkweed species are edible, but you have to prepare them in a specific way before eating to deactivate toxic aspects of the plant.

Farmers know the toxic elements of the plant all too well. Cardiac glycoside substances found in the plant pose a threat to sheep, cattle and even horses.

Animals suffering from milkweed poisoning can ultimately die due to an electrolyte imbalance that throws off normal heart muscle functioning. The end result? Arrhythmias and heart failure.

Research shows that animals poisoned by this plant sometimes show the following signs:

• Depression, weakness and staggered gait
• Difficulty in breathing with expiratory grunting sounds
• Dilation of pupils
• Rapid, weak pulse or other cardiac arrhythmias
• Loss of muscular control
• Elevated temperature
• Violent spasms
• Bloating
• Respiratory paralysis
• Congestion of visceral organs
• Renal tubular degradation and necrosis
• Gastroenteritis

Is milkweed toxic to humans? A 2013 case study published in the Journal of Medical Toxicology outlines the story of a 42-year-old man who ate fried milkweed pods and later experienced elevated digoxin levels in the blood.

While the man’s main symptom that prompted him to call a poison control center was nausea, blood testing revealed the cardioactive steroid levels found in the plant did impact his digoxin levels. In other words, it did impact his heart, but he didn’t appear very ill and didn’t report other problems.

Since it starts as a toxic plant and since monarch butterflies desperately need common milkweed plants to survive, you may want to consider leaving it alone to serve its purpose in the ecosystem.

Conclusion

• Native milkweed plants are vital to support the monarch butterfly population in North America.
• Farmers and gardeners are starting to plant more of it because it attracts beneficial insects that prey on pests like aphids, leafhoppers, thrips and even stink bugs.
• Native Americans reportedly used this plant to help reduce symptoms of asthma, coughing, warts, dysentery and more. However, they knew how to properly use and prepare it to reduce toxicity.
• Consider making part of your yard a monarch waystation to promote a more biodiverse yard. Imagine the impact if we all did this!

The post Milkweed: The #1 Plant You Need to Start Growing ASAP appeared first on Dr. Axe.

People have always visited the doctor for digestive issues, and modern times are no different. Today’s diet is steeped in salt and sugar. It lacks the stimulating digestive work of bitterness, which research confirms is vital to your health. And, as we know, a healthy gut is key to a healthy body.

For centuries, wild, bitter plants were a worldwide staple in the human diet to ignite and strengthen the digestive system. Adding digestive bitters to your diet can relieve indigestion, soothe occasional heartburn and nausea, lower blood sugar levels, curb your appetite, support your liver, and even wake your immune system to invaders.

What Are Digestive Bitters?

Bitters are a concentrated blend of bitter herbs, spices, barks, fruits, flowers or roots (also known as botanicals) infused in high-proof alcohol or apple cider vinegar. The alcohol and vinegar pull the bitter taste from the herbs and preserve the liquid. With a few drops placed on your tongue before or after a meal, bitterness challenges the digestive system to wake up and secrete powerful digestive juices.

Throughout history, ancient cultures around the world used bitter plants as medicine. Crafted from various botanicals, they were offered as a cure for just about every ailment in older civilizations like Egypt, Rome, China, Japan and India.

In the 1700s, French monks made medicine from bitter plants using ancient recipes, England used bitters as a hangover remedy, and colonial Americans stirred them into their cocktails. Around 1824, Johann Siegert, a German doctor in Venezuela, began making the famed Angostura cocktail bitters to keep the Venezuelan troops marching by revving their appetite and aiding their digestion.

Today, tested by scientific research, the medicinal value of bitters is resurfacing. While they are no longer the cure-all treatment, they do perform impressive work using bitter taste receptors known as T2Rs.

How Do Digestive Bitters Work?

Bitter taste receptors exist throughout the body for more reasons than we know. When you taste bitterness, a nerve signal reaches your brain, which triggers the vagus nerve to stimulate your entire digestive system from your salivary glands to your stomach, pancreas, liver and intestines.

They also encourage the valves at the beginning and end of your stomach to close, reducing acid reflux. When they detect bitterness, T2Rs along your intestines secrete hormones into your bloodstream to slow the passage of food through your system, making you feel full for longer.

But digestive bitters affect more than just your digestion. T2Rs also exist in your upper airways and lungs, detecting bacteria’s bitter chemicals and triggering an immune response. It’s not surprising humans cringe at a bitter taste, which causes T2Rs to send out a warning signal that what you’re eating may be toxic.

Remarkably, the receptors also line heart tissue and blood vessels throughout the body. They likely impact blood flow, especially after a meal.

Health Benefits

1. Improved Digestion

The digestive power of bitters stands the test of time and the test of science. They’re an excellent first step for gentle digestive support. T2Rs in your stomach are like an alarm clock or an aerobics instructor for the digestive tract. A dose of bitters before a meal ignites the digestive system to produce hydrochloric acid, pancreatic enzymes and bile.

Better digestion improves the absorption of nutrients like fats, micronutrients and proteins, improving every system throughout your body. They’re also helpful for gas, bloating and indigestion, a great reason to use them when you eat more than planned.

For general digestive health, blends often include ingredients like dandelion leaves, burdock root or gentian root.

Related: How Digestive Enzymes Boost Gut Health

2. Relieved Cramping

While digestive bitters wake your gut, they also relax it depending on when and how you take them.

T2Rs lining your intestines calm intestinal contractions like meditative yoga. To ease an upset stomach, take a higher dose of bitters after a meal. Perhaps this explains Italy’s tradition of larger amounts of bitter amaro after a big meal to relieve the effects of overeating.

For this type of discomfort, try globe artichoke, ginger or chamomile.

3. Less Acid Reflux

Bitters might also improve occasional acid reflux. They prod your stomach to release more digestive juices packed with helpful chemicals like pepsin and acid to break down food. The right amount of acid triggers the top of your stomach (esophageal sphincter) to close, keeping stomach contents and acid where they belong.

4. Decreased Nausea and Queasy Tummy

Bitter recipes that include botanicals like chamomile, mint, fennel and ginger soothe occasional nausea and nervous butterflies. Safe for pregnancy, they can help with morning sickness as long as the blend doesn’t include other ingredients not advised for pregnant women. Always consult with your provider before adding supplements during pregnancy.

5. Subdued Appetite

Studies suggest taking bitters 30 minutes before a meal wakens your T2Rs to release short-term chemicals like ghrelin to fuel your appetite. Before long, however, they release different chemicals that slow the emptying of your stomach.

This can make you feel satisfied four hours later, possibly reducing overeating by an impressive 40 percent. If you want to eat less or lose weight, try digestive bitters.

6. Improved Blood Sugar Levels and Gut Flora

Bitters might lower blood sugar levels by rousing your body to release and use insulin, an exciting research area for those with diabetes or pre-diabetes. Not only can bitters help curb your appetite, but they may temper sugar cravings. With less sugar, healthy gut bacteria thrive, further improving overall health in many ways.

Places like Asia, India and South America use bitter melon to lower blood sugar in people with diabetes. Black radish root is another bitter herb with chemicals that help control sugar levels.

7. Supported Liver and Skin Health

A hardworking garbage man, your liver is one of your body’s great defenders. Digestive bitters wake your liver to produce more bile, the fluid that breaks down fat and removes waste. A vibrant liver improves your general health and returns that lovely glow to your skin.

For general liver and detox support, try bitter blends with dandelion, artichoke leaves, Oregon grape or fenugreek. For specific skin issues, black walnut may improve eczema, while feverfew is useful for psoriasis.

8. Boosted Immunity

T2Rs detect the bitter chemicals produced by invading bacteria who communicate with each other throughout your body. When the receptors notice the chatter, they alert the immune system to respond and attack. This may explain the presence of T2Rs throughout the body.

Bitter plants such as angelica, dandelion and Andrographis stimulate this immune response, strengthening your body’s ability to fight pathogens.

Risks

Digestive bitters are safe for most people but take caution when trying new supplements. On your first few days, start with only one low dose. Note any new symptoms to ensure you don’t have an allergy or a worsening problem.

Some herbs weaken or strengthen medications in your body, which can be unsafe for your health. Talk with your pharmacist or doctor about which supplements may interact with your medicine.

Those with a gastrointestinal disease should talk with their health provider as well. In a few cases, bitters may irritate your condition.

Your dose of bitters can vary depending on the ingredients and your health conditions. Be sure to take the recommended dose from your health provider, the instructions on the packaging, or in the recipe.

For children and pregnant women, check with your provider before starting new supplements. Digestive bitters are safe for healthy children at the lower dose. Bitters infused in high-proof alcohol have very little alcohol content, while bitters infused in vinegar have none. Naturally, a child should not have access to large quantities of any supplement.

While bitters can be helpful for morning sickness, if you’re pregnant, be sure not to take a mixture with ingredients contraindicated for pregnancy.

How to Use

Adding bitters to your diet is simple. You can make your own blend of digestive bitters or purchase one in a small vial with dropper.

For general use, drop one dose on your tongue (usually around one-fourth to one-half teaspoon) 10–30 minutes before you eat, hold them there until you start salivating (about 10–15 seconds), and swallow. Because bitter receptors live on your entire tongue, cover as much of your tongue as you can with the liquid.

To address overeating, bloating or a rumbly stomach after a meal, take a one-half teaspoon dose after you eat instead of before.

Get a little creative by using various bitter blends to flavor your food. In baking, replace vanilla with bitters, like adding a citrus blend to a lemon pie. Poach fruit such as pears with a few drops of a cinnamon, clove and cardamon blend.

For a breakfast treat, infuse a black walnut or ginger blend with maple syrup to pour over your pancakes. Or, for a stimulating, warm drink any time, add a slice of lemon, honey and one dropper full of digestive bitters to hot water. You can also add ice to the drink for a cold summer treat.

Perhaps the most intriguing idea is to create your own bitters. Experiment with this general recipe:

1. Choose your ingredients (usually a mix of bitter and fragrant herbs), chop, coarsely grind or crack them to expose their surface area. Place about 2 cups in a sterilized 1-quart jar with a plastic top.
2. Top with 2 cups of apple cider vinegar or high-proof alcohol. Shake and seal well. Cover all ingredients in the liquid.
3. Set out overnight and add more liquid in the morning if needed to cover the herbs completely.
4. Store at room temperature for 2–3 weeks and shake regularly.
5. Drain the liquid and bottle into a new container when the brewing is over.
6. Don’t forget to label it. The bitters should stay good for 2–3 months unrefrigerated and can be safely used in small doses up to 6 times daily or in larger doses less frequently.

Bitter flavors are essential for good health, inspiring the whole body toward wellness. But they’re also just plain fun! Get creative with your menu and invite your bitter taste receptors to the dinner party tonight.

Sharleen Lucas, RN, is a freelance writer and registered nurse who served at the hospital bedside for eight years. She now enjoys combating her addiction to ideas, news, and health research by passing it on as the RNextdoor. When she’s not overthinking her writing, she’s playing in the mountains or volunteering as an EMT at her local fire station. You can find her at RNextdoor.com.

The post Digestive Bitters Benefits & How to Make Your Own appeared first on Dr. Axe.

A number of herbal teas hold a lot of meaning in traditional systems of medicine, such as Ayurveda. One such type of anti-inflammatory tea is the kind made from butterfly pea flower.

In Ayurveda, a holistic system of medicine that’s been practiced for India for thousands of years, butterfly pea flower tea is called Anchan tea. It’s used in devotional ceremonies to represent love, serenity and protection, and it’s also associated with the powerful Hindu goodness named Aparajita (whose name means “the undefeated one”).

In addition to having spiritual significance, butterfly pea flower is full of health-promoting compounds, including antioxidants (such as anthocyanin), as well as pigments that allow it to naturally color foods and beverages.

What Is Butterfly Pea Flower?

Butterfly pea flower (Clitoria ternatea) is a plant native to Southeast Asia that’s commonly used to make herbal tea. It’s sometimes also called butterfly pea tea or blue clitoria ternatea.

It’s technically a perennial herbaceous plant in the Fabaceae plant family. Because this plant is high in protective antioxidants, it’s consumed in extract form to help fight free radicals and inflammation and promote overall health.

Butterfly pea flower tea is also used for beauty purposes, such as contributing to healthy-looking skin, hair and eyes.

Finally, because it has a rich blue or purple color when the plant is steamed in hot water, it’s utilized as a natural dye. It’s sometimes combined with water plus an acidic ingredient, such as lemon, which changes the pH of water, so its color changes from blue to violet.

Nutrition Facts

When used to make an herbal tea, butterfly pea is basically calorie-free and also contains virtually zero caffeine.

One cup of brewed butterfly pea tea contains about five calories or less and no caffeine, fat, protein, carbs or sugar.

Most of butterfly pea flower’s benefits are due to its supply of antioxidants, which are responsible for its signature blue color. It’s a great source of antioxidants, including:

• anthocyanin, such as ternatins, some of the same types found in superfoods like berries, cherries and red wine
• flavonoids
• kaempferol
• quercetin
• myricetin glycosides
• gallic acid
• p-Coumaric acid

It also contains cyclotides, microproteins that help form connective tissues in plants.

Benefits

What is butterfly pea flower good for? It’s known to help fight inflammatory responses, support a strong immune system, and protect the joints, brain, eyes and skin from damage.

Here’s more about how this plant can promote well-being while also contributing to a healthy appearance:

1. Rich in Antioxidants

Historically, butterfly pea tea was considered a natural remedy for symptoms of numerous ailments, including fever, inflammation, arthritic pain due to collagen degradation and diabetes, just to name a few.

Because it’s rich in antioxidants, butterfly pea flowers can help combat oxidative stress and free radicals, two major contributors to aging and disease development.

These specific compounds have been shown to help prevent growth of cancer cells, and they can also protect the liver, brain, heart, blood vessels and other organs from damage.

2. Has Natural Antimicrobial and Immune-Boosting Effects

Butterfly pea flower is believed to have antimicrobial and anti-inflammatory actions due to the presence of compounds like p-coumarin acid and delphinidin glucoside. Consuming this plant and tea may also fight against viruses and infections.

Research suggests that butterfly pea tea may help support healthy digestion and gut health, which is highly linked to immune function, and protect the gastrointestinal tract from spasms, nausea, heartburn and ulcers. It can also potentially support detoxification and the liver’s ability to remove harmful waste from the body, since it acts as a mild laxative and natural diuretic.

Additionally, Clitoria ternatea has been found to have anthelmintic properties, so it’s sometimes used to treat parasitic infections.

Another immune-enhancing effect of this plant is its ability to promote respiratory health. It can help remove mucus and fluids from the lungs and airways and reduce irritation and inflammation, which helps treat bronchitis, colds and coughs.

It’s also thought to be helpful for managing asthma and allergies. In Ayurvedic tradition, Clitoria ternatea flower was one of the most widely used ingredients in different preparations given to treat respiratory disorders.

3. Supports Cognitive Health

Some research, including on animals, suggests that Clitoria ternatea can boost levels of acetylcholine in the brain, which is a beneficial compound for focus, memory and other cognitive tasks.

Because of its ability to fight oxidative stress, butterfly pea flower might be helpful for slowing age-related memory loss and for generally supporting mental health, including by protecting against anxiety, effects of chronic stress, depression and ADHD.

4. Can Help Protect Your Vision

Antioxidants found within Clitoria ternatea can protect the eyes from free radical damage, including from the sun, irritants and effects of a poor diet. It might also help boost blood flow to the eyes.

Extracts and eye gels made from Clitoria ternatea are used in some cases to manage vision-related issues, such as glaucoma, damaged retinas, blurred vision, poor night vision and tired/dry/strained eyes.

5. Promotes Skin and Hair Health

Butterfly pea flower may be able to prevent signs of premature aging on the skin when used topically, such as loss of skin elasticity, fine lines, and uneven tone and texture.

There’s evidence that it can boost skin hydration and defend against sun damage due to antioxidants, such as polyphenols. Because it has anti-inflammatory properties, it may also help treat rashes, swelling, itching and dermatitis or allergies that affect the skin.

Yet another benefit is butterfly pea’s ability to help maintain a healthy scalp and hair health. It’s thought to help bring extra blood to the hair follicles and reduce inflammation, which might impair hair growth.

For this season, you’ll find it in some hair shampoos, conditioners and other hair products intended to reduce graying and hair thinning.

6. Aids in Metabolic Functions

Clitoria ternatea may help reduce hypertension (high blood pressure) and high cholesterol, assist in other cardiovascular functions, and stabilize blood sugar levels, as some animal research shows. Some studies show it can also protect against symptoms related to diabetes and insulin resistance due to ability to shun oxidative stress.

Like other high-antioxidant plants, it’s possible that butterfly pea can potentially help with weight loss and protect against obesity due its general metabolic benefits, although more research on this topic is needed.

Risks and Side Effects

What are the side effects of butterfly pea flower? It’s generally well-tolerated, but you shouldn’t start supplementing with it in extract form (especially in high dosages) if you have a serious existing medical condition, such as cancer, Alzheimer’s, dementia or diabetes.

Consult with your health care provider before using butterfly pea flower tea or extracts if you take daily medications or if you’re pregnant.

Is butterfly pea flower ever poisonous? It shouldn’t be when consumed in recommended/moderate amounts.

Always read directions carefully when using plant extracts, and stick to about one to three cups of herbal tea per day.

How to Use/Make

Clitoria ternatea is most often consumed as either a tea or extract, which are made with the leaves and flower petals of the plant. Look for Clitoria ternatea extract online or in some health food stores with large herbal sections.

What does butterfly pea flower taste like? It’s described as having a mild floral flavor with a touch of sweetness, similar to chamomile tea.

If you purchase blue pea tea, expect it to be a bright blue or light purple color. Look for this tea in dried form, most often from growers in Southeast Asia, such as Thailand, Vietnam or India.

To make butterfly pea tea at home:

1. Use about 1–2 teaspoons of dried leaves and petals for every 8 ounce cup of tea.
2. Pour very hot water over the dried leaves and petals, and let them steep for about 3 to 5 minutes. Watch as the water begins to turn a deep blue color.
3. You can squeeze some lemon juice or lime juice into the tea if you want it to turn purple instead. In fact, in countries such as Vietnam and Thailand, a traditional recipe using butterfly pea (called nam dok anchan) includes a bit of sugar plus lime, which creates a unique taste similar to a “mocktail.”
4. For some extra sweetness, add a bit of raw honey. You can improve the taste and health benefits by adding other ingredients too, such as raw ginger root, mint, cinnamon, hibiscus, lavender, and orange, lime or lemon peels.

Traditionally, butterfly pea tea is enjoyed as part of a soothing meditation, which began with an intention in mind. The idea is to watch the colors of the tea transform as you visualize yourself growing and changing.

Aside from making tea with it, try using it in cocktails or as a natural food dye, such as for desserts.

You’ll also find it in some cosmetics and even in gardening preparations used to help support nitrogen fixing crops.

Conclusion

• Butterfly pea flower (Clitoria ternatea) is a plant used to make nutrient-rich herbal tea or extract.
• The plant itself is native to Southeast Asia and is rich in antioxidants, such as polyphenols and anthocyanin, which give it a bright blue color.
• Benefits include having anti-inflammatory and antimicrobial properties; protecting the brain, skin and eyes; easing digestion; and supporting respiratory and metabolic functions.

The post Butterfly Pea Flower Benefits + How to Use It appeared first on Dr. Axe.

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

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

Not only that, but maca provides a host of important micronutrients and is jam-packed with antioxidants, and it has been shown to improve sexual health, balance hormone levels, and boost energy, mood and memory.

What Is Maca Root?

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

The pleasant-tasting root, or hypocotyls, is usually available in powder form after being harvested and grounded down. Not only is it a natural source of healing nutrition, but it also has a long history of being a safe superfood that has been consumed for its health benefits for thousands of years in regions of the Andes Mountains.

The use of maca can be traced back over 3,000 years. Historically, this root vegetable was used by ancient Peruvians as a form of currency for trade and was also treasured for its medicinal properties. It was used to treat an array of ailments, such as menstrual problems, menopause, stomach cancer, fatigue, stress and anemia. It is even said that Incan warriors filled up on maca root before heading into battle to boost their stamina and strength.

During the period when the Inca civilization was flourishing in the Andes region, maca was considered to be incredibly valuable. In fact, its use was even restricted and reserved for royalty only. It was later imported to Spain and used by Spanish royalty to enhance energy levels and supply extra nutrients.

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

Benefits

1. Rich in Antioxidants

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

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

An animal study in the Czech Republic even found that administering a concentrated dose of maca to rats not only improved their antioxidant status, but also significantly decreased levels of cholesterol and triglycerides in the liver and reduced blood sugar, helping prevent the development of chronic disease. Meanwhile, another test-tube study showed that the antioxidant content of maca leaf extract could even protect against neurological damage.

Improving your antioxidant status may be beneficial for preventing conditions like heart disease, cancer and diabetes by preventing oxidative stress and cell damage. However, despite these promising results, more studies are needed to understand how the antioxidants in maca root may affect humans.

2. Enhances Energy, Mood and Memory

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

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

It remains unclear exactly how maca increases energy levels, but it’s believed to help prevent spikes and crashes in blood sugar and maintain adrenal health, which regulates mood and energy throughout the day. Keeping energy levels up may also help prevent weight gain as well.

Several studies have also found that maca root benefits memory and focus. In fact, two animal studies in 2011 found that black maca was able to improve memory impairment in mice, likely thanks to its high antioxidant content.

3. Improves Female Sexual Health

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

Maca root may be able to improve sexual dysfunction and boost sex drive in women. One study looked at the effects of maca root on post-menopausal women with sexual dysfunction caused by the use of antidepressants. Compared to a placebo, maca root was able to significantly improve sexual function. Another study had similar findings, reporting that maca was well-tolerated and able to improve libido and sexual function.

A study in 2008 also found that maca root benefits both psychological symptoms and sexual function in post-menopausal women. In fact, maca was able to reduce menopause-associated depression and anxiety after six weeks of treatment.

Maca is also able to balance female sex hormones and has even been shown to alleviate symptoms of menopause. Balancing hormone levels is crucial to many aspects of reproductive health and can help reduce symptoms like infertility, weight gain and bloating.

4. Balances Estrogen Levels

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

Maca root can help balance hormone levels and control the amount of estrogen in the body. One study published in the International Journal of Biomedical Science gave 34 early post-menopausal women a tablet containing either maca or a placebo twice daily for four months. Not only did maca help balance hormone levels, but it also relieved symptoms of menopause, such as night sweats and hot flashes, and even increased bone density.

In addition to reducing symptoms of menopause, regulating estrogen levels may also help with improving reproductive health and fertility and decreasing symptoms related to conditions like polycystic ovary syndrome (PCOS), such as excess hair growth, weight gain and acne.

5. Boosts Male Fertility

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

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

Nutrition Facts

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

One ounce (or about 2 tablespoons) of maca powder contains approximately:

• 91 calories
• 20 grams carbohydrates
• 4 grams protein
• 1 gram fat
• 2 grams dietary fiber
• 79.8 milligrams vitamin C (133 percent DV)
• 1.7 milligrams copper (84 percent DV)
• 4.1 milligrams iron (23 percent DV)
• 560 milligrams potassium (16 percent DV)
• 0.3 milligram vitamin B6 (16 percent DV)
• 0.2 milligram manganese (11 percent DV)
• 1.6 milligrams niacin (8 percent DV)
• 70 milligrams calcium (7 percent DV)
• 0.1 milligram riboflavin (6 percent DV)

How to Use Maca Root

By this point, you’re probably wondering: “Where can I buy maca? And can I buy organic maca?”

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

Additionally, maca is categorized based on the color of its roots and is most commonly yellow, black or red. All colors of maca have similar benefits, although specific maca types and colors are thought to be more beneficial for certain medical conditions. Red maca powder is the most common supplement form. Gelatinized maca powder is sometimes referred to as maca flour.

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

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

In the Andes Mountain where maca cultivation occurs, locals may consume as much as a pound of dried or fresh maca root daily. Most people supplement with somewhere between one gram to 20 grams daily in powder form.

Although there is no official recommended maca powder dosage, it’s best to start out with about one tablespoon (in powder form) daily and work your way up to two to three tablespoons spread throughout the day. Because maca is known for increasing energy and stamina, many people like to take it before exercising to get a burst of extra energy.

Maca Root vs. Ginseng

Like maca, ginseng is a plant with fleshy roots and potent medicinal properties. Both have been used in traditional medicine for centuries and are believed to carry similar health benefits, such as enhanced memory, increased energy levels, reduced menopause symptoms and lower blood sugar. Ginseng and maca also both contain antioxidants and have powerful anti-inflammatory powers as well.

However, there are some distinct differences that set these two root vegetables apart. First of all, there is a greater amount of research on ginseng, and it has been associated with a wider range of unique health benefits.

Additionally, while maca root is actually considered a cruciferous vegetable like broccoli or Brussels sprouts, ginseng belongs to the Araliaceae family of plants, which is composed primarily of tropical shrubs and trees. Ginseng also tends to be more bitter while maca has an earthy, nutty taste that is often added to recipes and drinks to boost both the nutrient content and the flavor profile.

Side Effects and Precautions

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

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

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

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

Final Thoughts

• Maca is a root vegetable that is high in antioxidants and nutrients, such as vitamin C, copper and iron.
• It has been used medicinally for thousands of years and has been shown to enhance sexual health and libido; improve energy, mood and memory; and balance hormone levels.
• Maca is widely available at health stores, pharmacies and online retailers in capsule, powder, extract or liquid form.
• It can be easily added to smoothies or meals and is often used before exercising to boost energy levels.
• Coupled with a nutritious diet and healthy lifestyle, adding one to two tablespoons of maca into your diet may help give your health an upgrade.

The post Maca Root Benefits Energy, Mood & Sexual Health appeared first on Dr. Axe.

Known as the “love herb” for its potential aphrodisiac properties, summer savory has been grown for centuries for its taste and health benefits. Plus, it provides a mix of salty and peppery taste to recipes and pairs well with savory herbs like thyme.

What Is Summer Savory?

Summer savory, or Satureja hortensis, is an annual herb that belongs to the mint family. It’s related to thyme, sage and rosemary, and like those herbs, it has been grown for thousands of years because of its therapeutic properties.

The herb has a potent aroma and peppery flavor, with notes of thyme and mint. Like its cousin herbs, it has dark green leaves and grows to about 12 inches in height. It’s easy to grow in the ground or a pot.

Winter savory is another variety of the plant species that’s available commercially. Winter savory is a hardy perennial that also offers a peppery, earthy flavor.

Both summer and winter savory add fragrance to your garden or terrace, and they attract beneficial pollinators, such as birds, bees and butterflies.

Nutrition Facts

One tablespoon (about 4.4 grams) of ground summer savory contains approximately:

• 12 calories
• 3 grams carbohydrates
• 0.3 grams protein
• 0.3 grams fat
• 2 grams fiber
• 93.7 milligrams calcium (9 percent DV)
• 1.6 milligrams iron (9 percent DV)
• 0.1 milligrams vitamin B6 (5 percent DV)
• 16.6 milligrams magnesium (4 percent DV)
• 2.2 milligrams vitamin C (3 percent DV)

Benefits

Summery savory has been used for centuries as a culinary herb and traditional remedy for common health concerns. More recent studies suggest that the herb is effective in protecting the body against oxidative stress and free radical damage, fighting inflammation, and easing microbial infections.

Here’s a rundown of the top potential benefits of summer savory:

1. Provides Beneficial Compounds

Summer savory is composed of several bioactive chemicals, including flavonoids, phenolic compounds and tannins. It also provides terpenes that give the herb its unique taste, smell and health benefits.

The plant contains rosmarinic acid as well, which is known to have antioxidant, anti-inflammatory and immunostimulating effects.

2. Eases Digestive Complaints

Savory summer is used in traditional medicine to ease digestive complaints, including upset stomach and bloating. It has been shown to work as a natural anti-inflammatory that helps ease pain.

3. Eases Pain

Research indicates that some species of the plant genus Satureja have anti-inflammatory and analgesic properties. In traditional folk medicine, summer savory has been used to relieve bone pain.

4. Soothes Sore Throat

Summer savory has soothing properties and has been used in tea and extract forms to soothe sore throats and respiratory conditions. It also has antimicrobial properties and can help fight infections that impact the respiratory system.

5. Good for Low-Sodium Diet

Romans allegedly used summer savory as an alternative to salt when cooking. It has a strong aroma and perfectly savory flavor, with a touch of salty, spicy and tangy flavors.

The herb helps add a salty flavor to dishes without adding more salt or increasing sodium intake. It’s an excellent tool for a low-sodium diet and can be added to a range of dishes that usually call for salt.

How to Grow and Use

You can find summer savory at some plant nurseries or online, especially in seed form. It will thrive in a sunny spot, in your garden or in a pot on a porch or terrace. The plant wants good drainage and can be watered whenever the soil feels dry.

To start growing the plant from seeds, let them germinate indoors beginning in the late winter. They’ll do best in light soil that’s kept moist and placed in a sunny window. Once temperatures rise to at least 50 degrees Fahrenheit or the threat of frost passes, the plant can be placed outdoors.

You can begin trimming the leaves when they reach about five inches in height. Simply snip off enough for your recipe; fresh leaves provide the best flavor.

At the end of the season, you can bring your plant inside or cut the stems to dry or freeze them for later use. For outdoor plants, you can save the seeds at the end of summer and plant them for next year.

Traditionally, summer savory is used to make tea, cold infusions and extracts. Today, summer savory spice is used to add flavor to dishes.

Summer savory can be used as an alternative to thyme in many recipes. You can use it in a range of recipes, including savory pies, stews, stuffings, dressings, marinades and sauces. It can be added to bean, rice, meat and vegetable dishes toward the end of cooking time for a burst of flavor as well.

Risks and Side Effects

Summer savory is considered safe when consumed in normal food amounts. When used in tea, extract or tablet form for therapeutic purposes, it’s possibly safe for a short period of time but may cause digestive issues when used in excess.

Pregnant and nursing women should not use this herb in medicinal quantities.

If you are using summer savory in large amounts, check with your health care professional to ensure that it’s safe for you, especially if you have a medical condition or are taking any medications.

Conclusion

• Summer savory, or Satureja hortensis, is an herb that belongs to the mint family and is related to thyme and rosemary. It has been grown for thousands of years because of its therapeutic properties.
• In traditional folk medicine, summer savory is used to alleviate digestive complaints, infections, sore throat and pain. It works as an anti-inflammatory and contains bioactive chemicals, including disease-fighting antioxidants.
• You can use summer savory the same way you use thyme — as a seasoning in recipes that benefit from a salty, peppery flavor.

The post What Is Summer Savory? Benefits, Nutrition, Uses & How to Grow appeared first on Dr. Axe.

Here’s a little known fact about a vine you’ve probably across many times, called English ivy: Not only is it an appealing ornamental plant — because it can climb up walls and stays green all green round— but it offers a number of health benefits when used medicinally as a healing herb. This is due to its supply of antioxidants and anti-inflammatory compounds, especially polyphenols.

English ivy also has purifying effects that can help keep the air in your home clean by removing mold spores and volatile organic compounds, such as those released from house paint or cleaning products.

In fact, NASA considers English ivy to be one of the most purifying plants there is, and it makes its list of the top 18 air-purifying plants to grow inside your home.

What Is English Ivy?

English ivy (Hedera helix) is an evergreen vine that tends to grow by climbing up other trees and structures.

It’s also called:

• Common Ivy
• Gum Ivy
• Hederae Helicis Folium
• Herbes à Cors
• Hiedra Común Ivy
• Lierre
• Try Ivy

Hedera helix leaves are used to make herbal treatments and extracts, most often for the purpose of treating inflammatory respiratory symptoms and infections. English ivy remedies (over-the-counter drugs) are used widely in Europe, especially places such as Germany, for treating coughs in both children and adults due to its mucolytic actions.

In fact, according to one report, more than 80% of herbal expectorants prescribed in Germany contain ivy extract, amounting to nearly 2 million prescriptions nationwide per year.

Where does English ivy grow best?

English ivy is native to Europe, including England (hence the name), but now grows in many cool and temperate climates, including many parts of the United States.

This plant prefers somewhat cool, moist, and part-sun or shady areas, such as along cliffs, slopes and outer edges of forests. It stays green all year and tends to grow to three to eight feet or more.

Is Hedera helix fast-growing? It can be, if given the right conditions. This type of ivy can sometimes grow to 90 feet long!

Why is English ivy a problem in some areas? Around forests, English ivy will at times grow rapidly since it “has no natural checks and balances to keep it under control.”

One risk of overgrown ivy is that it can weigh down trees and make them fall. It can also contribute to slope slippage and erosion if water runs down thick patches of ivy.

Types/Varieties

English ivy comes in many shades of green, as well as silver, white, gold or chartreuse speckled shades. Leaf shapes also depend on the exact species, with some having smaller three-pronged leaves and others have wider or pointy leaves. Some species also produce dark, berry-like fruits.

Some popular types of Hedera helix, some of which can be grown indoors inside your home (see more below for growing tips), include:

• Glacier
• Needlepoint
• Variegated Algerian
• Baltica
• Star
• Pittsburg
• Hibernica

English Ivy Benefits

When it comes to its medicinal benefits, what is Hedera helix used for? Below are some of the known benefits of English ivy:

1. Has Anti-inflammatory and Antioxidant Effects

English ivy contains high concentrations of protective plant compounds called saponins and flavonoids, which have the ability to fight oxidative stress/free radical damage and also inflammation.

According to studies, saponins found within this ivy are considered to have mucolytic, spasmolytic, bronchodilatory and antibacterial effects. This gives the plant the ability to support the immune system in fighting off infections, swelling, shortness of breath, muscle spasms, congestion and other symptoms.

Some animal studies have found that English ivy extract can help lower inflammation by inhibiting release of inflammatory markers, such as interleukin-6.

While more formal research is needed to confirm how well it works, there’s evidence that Hedera helix may help reduce:

• Swelling and blockage of airway passages
• Poor lung function due to bronchial swelling
• Accumulation of mucus in the lungs
• Liver, gallbladder and spleen disorders
• Gout symptoms
• Joint pain due to arthritis and nerve pain
• Skin infections and calluses
• Ulcers

2. Supports Respiratory Health

Herbal treatments made from English Ivy are often used to treat breathing and respiratory problems, including:

• coughs
• allergies
• asthma
• bronchitis
•  chronic obstructive pulmonary disease

Researchers believe that Hedera helix may help improve breathing because of its ability to boost release of epinephrine, which helps improve air flow in the lungs. It does this by affecting beta2-adrenergic signaling.

It also stimulates mucus glands and has expectorant properties that thins mucus — plus it decreases inflammation, which can contribute to worsened lung function and sensitive airways.

Studies investigating the effectiveness of English ivy on respiratory symptoms have shown conflicting results, however.

A 2021 review found this extract only had minimal effects on upper respiratory tract infection symptoms, but it was shown to be safe and unlikely to cause side effects like some other cough treatments often do. The review did mention that certain studies found English ivy remedies could result in “rapid reduction in cough severity and/or frequency.”

A study conducted with 268 children experiencing coughs found that English ivy herbal extract helped reduce symptoms of rhinitis, cough and viscous mucus in the majority of children. Tolerability and compliance were found “good to very good” in almost all patients, and side effects were very limited.

3. Can Help Purify the Air in Your Home

Does English ivy make a good house plant? There are pros and cons to growing this plant inside your home.

It can definitely help purify the air and potentially help allergies or other reactions to irritants in your home, however it can also be irritating if you, your children or your pets touch it.

According to Better Homes and Gardens, “English ivy is an old-school houseplant that’s still trendy thanks to its easy-care nature, elegant look, and versatile stems.”

The benefit of having this plant grow in indoor locations is its ability to cut down air pollution, since it acts as a natural air filter to remove organic air pollutants — including benzene, formaldehyde and trichloroethylene.

Hedera helix has been shown to be very effective at naturally filtering out indoor air pollutants. Just keep in mind that it can take up a good deal of space since it tends to climb and wind around structures in your home, and it’s best not to touch it too much.

Keep the plant somewhere with low light, and remember to keep the soil moist. Try growing it in hanging baskets suspended in front of a window or on a shelf that leaves room for it to expand about three feet.

Keep it away from heating and air-conditioning vents, and prevent the soil from getting too dried out.

Risks and Side Effects

Can Hedera helix be poisonous to humans? It’s generally thought to be safe when taken as a supplement in recommended dosages, however there have been rare reports of side effects, including indigestion/upset stomach and nausea.

Overall, the side effects of this supplement are not well-known, so use caution when beginning to take it, and start with a small dose.

Is English ivy poisonous to touch?

Like some other types of ivies, this plant can cause contact dermatitis and rashes when exposed directly to the skin. If you’re going to be handling it with your hands, it’s best to use gloves.

Limit contact with the plant if you have sensitive skin or are prone to severe rashes from other ivies.

How to Use and Dosage

There are several different ways to use English ivy in supplant form, including by taking extract capsules, ivy leaf cough syrups, or herbal teas made with either fresh or dried ivy leaves.

Because each product varies in terms of its strength, always read dosage recommendations and directions. A general recommendation for adults of dried English ivy leaf is about 300–800 milligrams per day taken by mouth.

You’ll find English ivy extract in products like cough syrups, with the names Prospan, Panotos, Athos or Abrilar, or herbal drops, such as Prospan Herbal Drops. In most cases these treatments are used when someone is experiencing respiratory symptoms for about one to three weeks. They may need to be taken up to three times daily.

English ivy is sometimes used in combination with other herbs that support the immune system and respiratory system, including evening primrose and thyme. You can find this combination in some natural cough syrups and herbal treatments intended to treat coughs.

If you choose to make English ivy tea at home, use about one handful of fresh leaves (or 1/4 cup dried leaves) for every cup of water. Consume about one to two cups of this tea daily, starting with a small amount to test your reaction.

Is it safe to give children English ivy supplements?

English ivy extract is generally considered safe to give to children, such as to help treat coughs or bronchitis symptoms.

One study found that ivy leaf extract in the form of syrup and cough drops was an effective and safe treatment of cough in children, causing mild/non-serious side effects in less than 2% of children who used it.

Another 2020 study concluded that herbal medicine containing ivy leaf dry extract administered twice a day “may be a good alternative to current therapeutic regimens in the treatment of productive cough in children,” based on high levels of satisfaction with its use by patients and guardians of children.

Conclusion

• English ivy (Hedera helix) is an evergreen vine you can find climbing around forests, buildings, cliff sides and other low-light, cool places.
• This plant’s leaves are used to make herbal remedies for respiratory symptoms, colds, joint pain and other issues. The leaves contain antioxidants, including polyphenols, as well as anti-inflammatory compounds.
• It works by thinning mucus, decreasing inflammation in the lungs and airways, fighting oxidative stress, and boosting air flow. You can take it in syrup, extract or capsule forms, or you can make herbal tea with the leaves.
• Is Hedera helix a good indoor plant? Yes, considering it has the ability to help purify the air in your home. However, it can cause dermatitis in some people with sensitive skin, so avoid touching it too much.

The post English Ivy Benefits for Inflammation, Respiration & More appeared first on Dr. Axe.

You may know of it as a flavoring agent in sambuca and absinthe, or maybe your grandmother sliced fennel bulb for you as a remedy for gassiness and indigestion. It turns out fennel has actually been used for its nutritious properties since ancient times, and it plays an important role in traditional medicine.

In the ancient world, the Romans, Greeks and Egyptians used fennel as part of their ceremonies. It served as a symbol of wellness and pleasure.

It has also been valued for its ability to soothe digestive complaints for thousands of years.

Today, this popular vegetable continues to be one of the most widely used herbal plants. Fennel essential oil and all parts of the plant are used for cooking, baking and as medicine for more than 40 types of disorders.

With its anti-inflammatory, antimicrobial, antiviral, anti-tumor and antispasmodic properties, just to name a few, it’s obvious why fennel has been viewed as a valuable plant for thousands of years.

What Is Fennel?

Fennel is a celery-like winter vegetable with an interesting licorice-like flavor. Although the taste may take some getting used to at first, fennel provides an enormous amount of health benefits.

The plant originated in the Souther Mediterranean region and through cultivation began to grow wild throughout the Northern, Eastern and Western hemispheres. The scientific name for fennel is Foeniculum vulgare.

It’s an ancient perennial herb that has feathery leaves and yellow flowers, looking a bit like dill weed. Fresh fennel is known for its highly aromatic properties, smelling a bit like anise, but with warm and woody undertones. The peak growing season for fennel is autumn and winter.

Fennel is recognized by its white bulb and long green stalks. It is related to other stalk vegetables, such as celery and parsnips. The entire fennel plant is edible, including the bulb, seeds, stalk and leaves.

The bulb can be chopped and added to salads, slaws, pasta dishes and more. It adds a crisp and crunchy texture to any dish and a sweet flavor.

The bulb contains a number of phenolic compounds, including bioflavonoids, phenolic acids, tannins, coumarins and hydroxycinnamic acids.

Fennel seeds are rich in flavonoid antioxidants, and they contain a concentrated source of micronutrients. The seeds are also used to make fennel essential oil, first by crushing them and then using a process called steam distillation.

Fennel has been used in many cultures for its medicinal properties. Since the time of Hippocrates, it was used as medicine.

The Romans thought of fennel as a sacred ritual object, and they used it as a digestive stimulant. The Greeks used fennel during their ceremonies because it symbolized pleasure and prosperity, and the ancient Chinese and Egyptians used the vegetable as food and medicine.

In traditional Chinese medicine, it is used to help with a variety of ailments from congestion to helping increase the flow of breast milk. It can also help with stomach upset, insect bites and soothe a sore throat.

In Ayurvedic medicine, it’s used because of its warming properties. It’s thought to help balance all of the body types, including vata, pitta and kapha. It’s considered nourishing to the eyes and brain and known to relieve digestive complaints, like gassiness.

The herbal plant is also used in other traditional systems of medicine, including Unani, Siddha, Indian and Iranian systems. Reports indicate that in traditional medicine, fennel is used to treat a range of ailments, from simple issues like the common cold and cough to more complicated conditions, like cancer, arthritis, colic, abdominal pain, diarrhea, constipation, liver pain and kidney issues.

Nutrition Facts

One average, raw fennel bulb (about 234 grams) contains approximately:

• 72.5 calories
• 17.1 grams carbohydrates
• 2.9 grams protein
• 0.5 grams fat
• 7.3 grams fiber
• 28.1 milligrams vitamin C (47 percent DV)
• 969 milligrams potassium (28 percent DV)
• 0.4 milligrams manganese (22 percent DV)
• 63.2 micrograms folate (16 percent DV)
• 117 milligrams phosphorus (12 percent DV)
• 115 milligrams calcium (11 percent DV)
• 39.8 milligrams magnesium (10 percent DV)
• 1.7 milligrams iron (9 percent DV)
• 0.2 milligrams copper (8 percent DV)
• 1.5 milligrams niacin (7 percent Dv)
• 314 international units vitamin A (6 percent DV)
• 0.1 milligrams vitamin B6 (5 percent DV)
• 0.5 milligrams pantothenic acid (5 percent DV)
• 0.1 milligrams riboflavin (4 percent DV)

Fennel Benefits

1. Boosts Bone Health

Due to the calcium content, fennel can help maintain bone strength and health. One cup of fennel contains about 43 milligrams of calcium, which can be helpful for those who don’t cook with enough foods high in the nutrient and may have a calcium deficiency.

Research shows that increasing calcium intake from dietary sources increases your bone mineral density.

Calcium isn’t the only bone-strengthening nutrient found in the bulb. Fennel also contains magnesium, phosphorus and vitamin K, which all play a role in maintaining bone strength.

2. Improves Skin Health

Fennel is high in vitamin C, providing almost half of the recommended daily allowance in just one bulb. This nutrient is a potent antioxidant that may help reduce the free radical damage that can lead to premature aging.

Research suggests that ascorbic acid is also necessary for the formation of collagen and a powerful tool in protecting skin’s appearance, making it an excellent choice to naturally slow aging. A deficiency in it is called scurvy, which manifests in the inability to properly form collagen, leading to bleeding gums and bleeding below the skin.

Due to these functions, adequate intakes of ascorbic acid are critical for reducing the appearance of wrinkles and maintaining healthy skin. The RDA is 60 milligrams per day, and consuming more of it from whole food sources, like fresh fennel, will help keep your skin healthy from the inside out.

3. Lowers Blood Pressure

Fennel can help lower blood pressure and inflammation due to its high potassium content and low sodium content. Potassium works against sodium, helping fight high blood pressure in the body.

Eating a diet that includes healthy potassium foods can reduce systolic blood pressure significantly when compared to a high-sodium diet. However, don’t expect lower blood pressure overnight. It takes about four weeks of consuming a high-potassium diet to see a drop in blood pressure.

4. Aids Digestion

Fennel is included in the GAPS diet because of its ability to ease digestion. Since fennel contains seven grams of dietary fiber, it can help maintain a healthy digestive system.

The muscles in the digestive system need foods like fennel to provide bulk for the gastrointestinal muscles to push against and increase motility or movement. Because digestive problems like constipation and IBS are so common in adults, fennel makes a great addition to any diet.

Additionally, fiber acts like a small brush as it moves through the digestive system, clearing the colon of toxins that could potentially cause colon cancer. Fennel itself can act like a laxative, helping with elimination of toxins.

Research published in the International Journal of Food Sciences and Nutrition indicates that fennel has a substantial body of data to support its digestion-enhancing activities. Researchers also point out ginger, peppermint, citrus fruits, dandelion and chamomile for their ability to aid digestion as well.

It is also common in certain cultures to chew fennel seeds after meals to help digestion and eliminate bad breath. Some of the oils found in fennel help stimulate the secretion of digestive juices.

Fennel may also be beneficial for people with acid reflux. Adding it to your diet can help balance the pH level within your body, especially within your stomach, and can reduce reflux after meals.

5. Increases Satiety

Fiber contains no calories but provides bulk, thereby increasing satiety. Humans do not have the enzymes required to break down fibrous foods — therefore it cannot be absorbed as calories.

Studies show that diets high in fiber can help people effectively lose weight. A 2001 study found that participants who added 14 grams per day to their diets, without changing anything else, ate approximately 10 percent fewer calories per day and lost about four pounds over a period of four months.

Adding fennel to your diet may be a simple way to effortlessly feel more satisfied and possibly experience weight loss.

6. Improves Colic

Infant colic, although a relatively benign medical condition, can have a significant impact on new parents.

Fennel oil has been shown to reduce pain and increase motility in the small intestine, making it can excellent natural remedy for colic. It also helps calm the infant and reduce abdominal distension.

In a 2003 study, researchers compared fennel oil with a placebo in 125 infants. The group treated with fennel was reported to have 65 percent less colic, measured by crying episodes, than those in the control group with no side effects.

Although this research may be promising and many desperate parents may want to run out and get some fennel, there is not an established safe dose for infants at this time. The safest way to use it to treat infant colic is for a breastfeeding mother to drink fennel tea.

7. Helps Prevent Cancer

Fennel has been used for centuries in Chinese medicine to help treat inflammatory conditions such as insect bites or sore throat. Its ability to decrease inflammation led researchers to investigate if its properties could be applied to other inflammatory diseases, including various forms of cancers.

Fennel contains an oil called anethole that has been shown in some clinical studies to act as a natural cancer treatment, helping reduce the growth of breast cancer cells. It is believed that anethole reduces inflammation that may lead to the development of cancer, although further research is needed to determine how it can be used exactly.

Other anti-inflammatory nutrients are also found in fennel, specifically selenium, a trace mineral that may help decrease cancer mortality rates. A large study of over 8,000 participants found that selenium did reduce mortality and decrease future incidences of cancer.

8. Decreases Risk of Heart Disease

Fibrous foods have been shown to help reduce cholesterol levels in the bloodstream. They can help reduce the overall risk of heart attacks and stroke by helping lower blood cholesterol to a normal level.

In 2018, a study published in the Journal of Menopausal Medicine found that when postmenopausal women used fennel to improve their cholesterol, it resulted in a slight positive change in LDL and HDL cholesterol, along with triglyceride levels.

The fiber and potassium content make fennel a double whammy in reducing risk of cardiovascular disease by lowering both cholesterol and blood pressure. Fennel is also high in other potentially cardioprotective nutrients, such as folate and vitamin C.

9. Eye Health

Macular degeneration is the leading cause of age-related vision loss. Although the exact cause is unknown, antioxidants that help reduce inflammation, such as certain flavonoids, vitamin C and zinc, may help improve vision or slow the progress of the disease.

Fennel contains many of these vision-saving nutrients. Due to its high flavonoid, vitamin C and mineral content, it can help reduce oxidative damage and inflammation and may help prevent macular degeneration.

10. May Ease Menopausal Symptoms

A 2017 study in Menopause suggests that the use of fennel, a phytoestrogen, may contribute to improvements in menopausal symptoms. Researchers analyzed 90 women, ages 45 to 60, who had been postmenopausal for at least one year (no more than five years) and had at least moderate menopausal symptoms. Participants either received fennel or placebo capsules daily for eight weeks.

Fennel recipients saw significant improvements in symptoms, whereas placebo recipients did not. Researchers concluded that fennel may help ease menopausal symptoms in women with low estrogen levels as well as those who have experienced early menopause or have had a hysterectomy or oophorectomy. A larger trial, however, is needed to confirm these findings.

A 2018 systematic and meta-analysis published in the Journal of Menopausal Medicine found that when fennel is used to relieve menopausal symptoms, it helps reduce vaginal itching, dryness, sleeping issues and vasomotor symptoms, like night sweats, flushes and hot flashes. Fennel also helped improve sexual function and sexual satisfaction.

11. Stimulates Breast Milk Production

Fennel is used as a galactagogue agent for women who are breastfeeding. Galactagogues increase the production of breast milk.

Although the research on whether or not fennel is effective for promoting the production of breast milk, studies indicate that many women who do choose to use herbs as natural galactagogues tend to try fennel, milk thistle and goat’s rue most often.

Related: What Are Nigella Seeds? Top 5 Benefits + How to Use

Fennel vs. Anise vs. Licorice

Fennel

• Fennel is a plant in the carrot and celery family. It tastes similar to anise and is also highly aromatic.
• It contains anethole, an aromatic compound that’s believed to help fight off cancer, inflammation and diabetes.
• It has been used as medicine for thousands of years. It has antioxidant and anti-inflammatory effects. Fennel is also used to fight bacterial, fungal and viral infections.

Anise

• Anise is used as a spice to add flavor to a variety of dishes.
• It has a strong aroma, and the taste is often described as sweet and licorice-like.
• It is known for its ability to fight bacterial and fungal infections, regulate blood sugar levels, boost heart health, relieve symptoms of depression, and ease menopause symptoms.

Licorice

• Licorice root is an adaptogen herb that’s used in Chinese medicine for its anti-inflammatory properties.
• It is a member of the legume family, and like fennel, it contains powerful flavonoids that are rich in antioxidants.
• It helps ease digestive issues and relieve female reproductive issues, including PMS and menopause. It’s also helpful for people struggling with respiratory conditions, leaky gut and adrenal fatigue.

How to Use

Fennel has a crunchy texture and sweet, unique flavor. It is a great addition to any winter dish to provide a slightly sweet and warming flavor, like a fresh salad.

When choosing a bulb, look for one that is firm and mostly white at the bottom. Avoid any that are brown or spotted at the bottom.

The stalks should be bundled together and not flowering, and the fronds should be a fresh green color.

The bulb can stay in the refrigerator for about four to five days. It tends to lose flavor over time — therefore should be eaten within a few days.

All parts of the bulb can be eaten, including the seeds, fronds and the bulb itself. The seeds are commonly dried and used as a spice, and the fronds can be chopped and added to dishes like dill.

To prepare the bulb at home, first cut the stalks off the bulb where they sprout. Then slice the bulb vertically into thin slices, depending on the recipe you choose.

There are many ways to cook fennel at home. You can eat it raw by adding it to a salad or cut the fronds and use them as a garnish.

You can cut the bulb and sauté it or roast it with other vegetables as well.

Want to cook with fennel but aren’t sure where to start? Here are some fennel recipes to try:

• Fennel Apple Soup Recipe
• Roasted Fennel Bulb Recipe With Pecorino Romano and Pistachios
• Dry Brine Turkey Recipe With Rosemary-Thyme-Fennel Herb Butter

Risks and Side Effects

Although for most people fennel is a great, healthy vegetable choice, people with certain medical conditions may have to limit or avoid the consumption of this herb. Some people may be allergic to certain spices and therefore should avoid consuming fennel seeds.

Due to the high potassium content, those with kidney disease should limit the amount of fennel they eat. People taking beta-blockers, which are typically prescribed to help control blood pressure, can also have elevated potassium levels and may need to avoid fennel.

Conclusion

• Fennel has the botanical name Foeniculum vulgare. It’s a traditional and popular herb with a very long history of medicine use in ancient Chinese and Ayurvedic medicine.
• The entire fennel plant can be consumed, including the bulb, fronds and seeds. You can eat it raw and add it to a salad, cook it with butter or a high-quality oil, or roast it.
• Fennel health benefits that are supported with research include its ability to boost cardiovascular health, improve your skin, aid digestion, increase satiety, relieve colic in infants, prevent cancer, improve eye health and ease menopausal symptoms.

The post Top 11 Fennel Benefits (Plus Nutrition Facts, Recipes & More) appeared first on Dr. Axe.

Dandelions have a reputation as both a granter of wishes and a dreaded weed and lawn nuisance. However, did you know that dandelion root is loaded with nutrients and boasts a variety of benefits to your health — just like dandelion greens and dandelion tea?

What is dandelion root good for? This plant is low in calories, yet high in fiber as well as antioxidants, vitamin K, vitamin A and vitamin C. Research even suggests it can help reduce cancer growth, lower cholesterol levels and support liver function.

In addition to being rich in many vitamins and minerals that promote a strong immune system, dandelion is also readily available, easy to add to your diet and bursting with a signature, peppery flavor.

What Is Dandelion?

Dandelions, also known as Taraxacum officinale, are a type of flowering plant native to Europe, Asia and North America.

As a member of the daisy family of plants, dandelions are related to dahlias, thistle, ragweed, lettuce, artichokes and sunflowers.

Dandelions produce many small yellow flowers, called florets, which collectively form one flower head. Once it has finished flowering, the flower head dries out, the florets drop off and a seed head is formed.

The dandelion seeds are then naturally dispersed by the wind … or those looking to score a free wish.

Dandelion Nutrients:

Although dandelion is often overlooked as just a pesky weed, it can actually be a useful addition to both your kitchen and your medicine cabinet. Many parts of the dandelion plant are edible, including the roots, leaves, seeds and flowers.

Both the root and greens are packed with health-promoting properties and can be used to make everything from dandelion tea to super-nutritious salads. Not only is this plant high in vitamins and antioxidants — such as silymarin, silibinin, curcumin, berberine and resveratrol — it also contains potassium, magnesium, zinc, iron and choline.

Historical Uses:

Just like other roots, such as burdock and ashwagandha, dandelion root also has a rich history of use in traditional medicine. In fact, the origins of dandelion as a natural remedy can be traced all the way back to 659 B.C. in ancient China. It was also used in Arabic, Welsh and European medicine and was eaten raw or made into a juice or tonic.

Traditional uses of the dandelion ranged from promoting better digestion to healing the liver. Some Native American tribes chewed on dandelion root to relieve pain, while others steamed the leaves and applied topically to ease sore throats.

Why are dandelions sometimes called “pee the beds”? In some countries, including Scotland and France, these plants earned the nickname pee-the-beds, or pissenlit in French, due to their natural diuretic effects that can cause increased urination.

Dandelion Root Benefits

What does dandelion do to your body? Here’s more about what research has shown us regarding dandelion root benefits:

1. May Help Kill Cancer Cells

A number of studies have found that dandelion root may be useful in the prevention and treatment of certain types of cancer, including liver cancer, leukemia, pancreatic cancer, breast cancer, esophageal cancer and prostate cancer.

For instance, a 2011 study out of Canada treated skin cancer cells with dandelion extract and found that it started killing off cancer cells within just 48 hours of treatment.

Another study in Oncotarget showed that dandelion root extract was able to kill 95 percent of colon cancer cells within two days.

2. Can Help Reduce Cholesterol and High Blood Pressure

High cholesterol is one of the major contributors to coronary heart disease. Changing your diet is one of the easiest ways to prevent high cholesterol.

Along with limiting your intake of processed foods, including more whole foods like fruits and vegetables can help lower cholesterol.

Dandelion root has been shown to help reduce cholesterol levels.

In one study, rabbits were fed a high-cholesterol diet and supplemented with dandelion root. Dandelion led to a reduction in total cholesterol, triglycerides and bad LDL cholesterol, as well as an increase in beneficial HDL cholesterol.

Studies also suggest that dandelion may help normalize blood sugar levels and lower high blood pressure.

3. Rich in Antioxidants

Studies show that dandelion root is especially high in antioxidants, such as beta-carotene, polyphenols, coumarins and hydroxycinnamic acid derivatives — which may account for its many potent health benefits since this allows it to fight free radicals.

Free radicals are compounds that form in your body as a result of things like stress, pollution and a poor diet. Over time, the accumulation of free radicals can lead to cell damage and chronic disease.

Antioxidants can help neutralize these harmful compounds and have been shown to reduce the risk of conditions like heart disease and cancer.

When applied topically, dandelion also seems to protect against skin damage caused by sun damage, aging and acne.

4. Supports Liver and Kidney Health

From filtering toxins to metabolizing drugs, the liver is essential to many aspects of health.

Dandelion root benefits your liver, helping protect it from oxidative stress and keeping it working effectively. In fact, folk medicines originating from China, India and Russia have long recognized dandelion’s effect as a liver tonic, mostly due to its anti-inflammatory effects and ability to fight oxidative stress.

One study done in Korea showed that dandelion extract prevented damage to the liver caused by alcohol toxicity in both liver cells and mice.

These protective effects are likely due to the amount of antioxidants found in dandelion root, as well as its ability to prevent cell damage.

Is dandelion good for your kidneys? In most cases, yes.

This plant is known for having natural diuretic effects, meaning it increases the frequency of urination, which can help keep the kidneys healthy.

According to Mount Sinai Medical Group, “Herbalists use dandelion root to detoxify the liver and gallbladder, and dandelion leaves to help kidney function.” For centuries, Native Americans boiled dandelion in water and took it to treat kidney disease, as well as other digestive issues like heartburn and upset stomach.

Related: Detox Your Liver: Try A 6-Step Liver Cleanse

5. Supports Immune System and Fights Bacteria

In addition to its many other health benefits, dandelion root also possesses antimicrobial and antiviral properties that can help stop the growth of disease-causing bacteria and pathogens.

A study in Ireland published in Phytotherapy Research showed that dandelion root was especially effective against certain strains of bacteria that are responsible for staph infections and foodborne illness.

Although more research is needed, dandelion root may be a useful natural method for supporting the immune system in fighting off bacterial infections.

6. Strengthens Bones

Taraxacum officinale is a great source of vitamin K, an important nutrient that plays a key role in bone health. This essential vitamin increases levels of a specific protein needed to help build strong bones, which is exactly why lower intakes of vitamin K have been linked to an increased risk of fractures and reduced bone density.

Dandelion also contains calcium, which forms the structure of the bones and teeth to help keep them strong.

7. Promotes Skin Health

Each serving of dandelion supplies a hearty dose of antioxidants, which can protect skin cells against damage to slow signs of aging and keep you looking (and feeling) your best.

Not only that, but a 2015 in vitro study out of Canada also showed that applying extracts of dandelion (Taraxacum officinale) to skin cells helped protect against harmful ultraviolet damage.

Some research also shows that dandelion could possess powerful antimicrobial properties, which can help block bacterial growth to prevent skin infections.

8. High in Fiber

Dandelion roots are a great source of fiber and are especially rich in a type of soluble fiber known as inulin.

Fiber has been associated with several health benefits, especially when it comes to regulating blood sugar levels. Because fiber moves through the body undigested, it helps slow the absorption of sugar in the bloodstream, which can help improve long-term blood sugar control.

In addition to maintaining steady blood sugar levels, fiber can also protect against a multitude of digestive issues, including constipation, stomach pains, hemorrhoids, gastroesophageal reflux disease (GERD) and stomach ulcers.

Related: Top 23 High-Fiber Foods and the Benefits of Each

Dosage and Preparation (Uses/Recipes)

Products containing dandelion come in a variety of forms, including tinctures, liquid extract, teas, tablets and capsules.

Dandelions are abundant throughout backyards and grocery stores alike. While it is safe to pick dandelions from your own yard and use them, you should be sure to avoid areas where weed killer or pesticides have been sprayed and remember to wash thoroughly.

Gather the roots by digging a bit deep into the soil and pulling out all of the stems that the flowers may be attached to. Wash the roots well to make sure all dirt is removed before using.

Recipes:

The flowers of the dandelion plant can be used to make dandelion wine or dandelion jelly, while the greens can be added to soups, salads and pasta dishes.

The roots of the plant can be used in a wide array of dandelion recipes as well, but many choose to brew dandelion root into a tasty tea or soothing coffee substitute.

Dandelion root tea and coffee are both natural, caffeine-free beverages that can help start your day off on the right foot. Plus, the potential dandelion tea benefits are similar to the benefits of the root, which makes it an effortless way to get in your fix in the morning.

There are many different methods available for how to make dandelion root tea, but it generally involves pouring hot water over the root and letting it steep for five to 10 minutes before straining. To make dandelion coffee, simply roast the root first by baking for around 10–15 minutes at 350 degrees Fahrenheit.

Supplements and Dosage Recommendations:

Dandelion extract and pills are available at some pharmacies and health stores. If you decide to supplement with dandelion, make sure to look for a reputable brand with minimal added ingredients and fillers.

Although there’s no official recommended dosage for dandelion root capsules, most dried/powder supplements contain between 500–1,500 milligrams of dandelion root extract per serving.

If using fresh leaves to make tea, consume about four to 10 grams daily. If supplementing with dandelion tincture, have between 0.5 to one teaspoon (2–5 mL) three times per day.

Always read dosage recommendations for the specific product you’re using, since these vary from brand to brand depending on potency.

Is it safe to take dandelion root every day? It depends how you’re using it and your overall health.

Many people can safely drink one to three cups of dandelion tea every day. For best results, start with a lower dose, and work your way up to assess your tolerance and prevent any potential side effects.

Drug Interactions

Dandelion is very high in vitamin K, which may impact blood clotting. If you take warfarin or another blood thinner, you need to maintain consistent vitamin K intake to prevent interfering with your medication.

Because it acts as a diuretic, this plant can have an impact on kidney function. It may also interact with medications that are broken down by the liver.

To avoid interactions, try taking dandelion extract or drinking dandelion tea two or more hours after/before taking any drugs.

Medications that may potentially interact with dandelion extract and other products include:

• Antacids
• Blood-thinning medications
• Diuretics
• Lithium
• Ciprofloxacin
• Medications to treat diabetes

If you have any underlying health conditions, such as liver disease, diabetes or kidney problems, it’s best to talk to your doctor before starting supplementation or making any major changes to your diet. This is especially important if you take daily medications and are considering supplementing with dandelion root extract.

Risks and Side Effects

What are the side effects of taking dandelion root? Dandelion is “generally recognized as safe” as a food by the U.S. Food and Drug Administration. For most healthy adults, adding this powerful herb to your diet is typically safe and beneficial, however there are several side effects that need to be considered as well.

For starters, dandelion may cause allergic reactions in some people when eaten or applied to the skin. If you have a sensitivity to other plants in the same family of plants, such as ragweed, daisies or thistle, you may also have a sensitivity to dandelion.

If you experience symptoms like swelling, itching or redness, you should discontinue use immediately, and talk to your health care provider.

Is dandelion root ever bad for your kidneys? Dandelion acts as a diuretic, causing your body, especially your kidneys, to produce more urine, which is the same effect that diuretic drugs have.

If you also take prescription/herbal diuretics, this may negatively affect kidney function and put you at risk for developing an electrolyte imbalance, so always follow directions, and be cautious if you already have kidney issues.

Conclusion

• Dandelion, also known as Taraxacum officinale, is a type of plant that belongs to the daisy family.
• Despite being considered little more than a weed by many, dandelion packs in some impressive health benefits when it comes to supporting the digestive and immune systems.
• What can dandelion treat? While it’s not treated as a drug, as a supplement it offers protection against oxidative stress, liver disease, high cholesterol and blood pressure, high blood sugar, cancer, kidney issues, and infections.
• Dandelion root can be taken in pill or extract supplement form or used to brew a hot cup of caffeine-free coffee or tea.

The post Dandelion Root Benefits for Cancer, Cholesterol and the Liver appeared first on Dr. Axe.

Artemisia annua — also known as qing hao, sweet sagewort, sweet Annie and annual wormwood — is an ancient herb that practitioners of Traditional Chinese Medicine have utilized for an estimated 5,000+ years.

Because it contains unique compounds such as artemisinin that have antiviral effects, it’s been used to naturally fight conditions including malaria. It also has the ability to treat fevers, inflammation, pain due to arthritis or headaches, and possibly other conditions.

Some researchers even believe that artemisia annua plant extracts and artemisinin derivatives may naturally help treat viruses, however at this time it isn’t widely used in this capacity as its efficacy is still being examined.

Although it has a track record of being mostly safe, artemisia products have became controversial in places such as the U.S. Some can now only be prescribed by registered medical practitioners.

Certain natural health practitioners view this “ban” as unnecessary considering that artemisia annua may be able to help people suffering from potentially severe viruses, infections and other issues.

What Is Artemisia Annua?

Artemisia annua is a plant that belongs to the plant family of Asteraceae (commonly known as the daisy family). Artemisia plants release aromatic odors and most have a spicy, bitter taste.

This plant is native to Asia and contains the active compound called artemisinin, which has been found to possess antimalarial, antiviral, antioxidant and anti-inflammatory properties. It also contains other beneficial sesquiterpene derivatives, such as arteether, artemether, artesunate and dihydroartemisinin.

Artemisia annua is related to other species in the artemisia family that have medicinal properties, such as Artemisia vulgaris or mugwort, and Artemisia absinthium, herbs primarily used to fight parasites.

The artemisia annua plant’s stems, leaves and flowers are used to make several types of medicines, including oral artesunate extracts (which are rich in the compound artemisinin) and topical ointments, as well as natural remedies, such as artemisia annua tea.

Although there’s a good deal of evidence that this plant has disease-fighting capabilities, its use remains controversial because it has the potential to cause side effects and even liver toxicity. According to Memorial Sloan Kettering, “More studies are needed to determine whether compounds from artemisia are safe and effective.”

Potential Benefits/Uses

What is artemisia annua used for? Aside from artemisinin, studies show that A. annua also contains many other antioxidants and phytochemicals, including:

• monoterpenes
• polyphenols
• coumarins
• flavones
• flavonols
• phenolic acids
• many sesquiterpenes

Here are the main uses and benefits associated with this plant and its derivatives:

1. Can Help Treat Malaria

Artemisinin-based combination therapies are commonly used with other drugs to treat malaria. Malaria is a disease caused by parasites (Plasmodium falciparum) that is spread through bites of infected mosquitoes.

Chinese scientist Tu Youyou was one of the first to demonstrate how this plant could fight malaria. He won the 2015 Nobel Prize in Physiology or Medicine for his research.

Systematic reviews have shown that treatments made with artemisia annua are typically as effective as the drug quinine for both uncomplicated and severe malaria.

According to the World Health Organization, a combination of riamet (Coartem), lumefantrine (120 mg) and artemether (an artemisinin derivative) given over two days is effective in treating malaria about 98 percent of the time.

That said, although WHO recommends artemisinin-based remedies for treating uncomplicated malaria, artemisinin resistance is becoming a growing concern. Because malaria is a serious and even deadly disease, patients need to be treated by a health care provider with artemisia-based drugs and should not self-treat for malaria.

Artemisia annua is also used in the treatment of other infections and illnesses, including leishmaniasis, Chagas disease and African sleeping sickness.

2. Can Reduce Inflammation and Arthritis Pain

Certain studies suggest that due to its anti-inflammatory effects, artemisia may be helpful for treating osteoarthritis symptoms, especially those affecting the knees and hips. It seems to safely help dull pain and stiffness and decrease physicals limitations for up to six months with ongoing treatment.

Researchers believe that dihydroartemisinin, a synthetic derivative of artemisinin, can help arthritis patients due to its ability to reduce inflammatory markers and pathways, including COX-2 production, serine/threonine kinase (AKT) and mitogen activated protein kinase (MAPK) pathways.

3. May Have Cancer-Fighting Effects Due to High Antioxidant Content

A number of reports indicate that A. annua is one of the four medicinal plants with the highest ORAC (oxygen radical absorbance capacity) levels, meaning it is very high in disease-fighting antioxidants. The high antioxidant activity of A. annua extract is most likely due to its high phenolic content, considering it has over 50 different phenolic compounds belonging to five major groups, including flavones and flavonols.

Artemisinin and other antioxidants found in artemisia, especially flavonoids, have been shown to induce apoptosis and have anti-proliferative effects against certain types pf cancers, including thyroid, colorectal and lung cancer. It’s thought this plant can help fight cancer due to its ability to decrease oxidative stress and free radical damage.

While this treatment seems promising, more studies are needed to determine which types of artemisia derivatives are safest and most effective in the treatment of cancer.

Risks and Side Effects

Case reports suggest that potential side effects of using artemisia annua may include:

• Liver damage
• Hepatitis
• Anemia
• Vertigo, hearing loss, ringing in the ears and dizziness
• Skin rashes, including dermatitis
• Digestive issues, such as abdominal pain, diarrhea, nausea and vomiting

Pregnant women and patients with diabetes, ulcers or gastrointestinal disorders should not take artemisia unless working with a doctor. It has the potential to cause fetal abnormalities and can interact with other medications, so use it with caution.

Some health authorities, including Medsafe (New Zealand Medicines and Medical Devices Safety Authority), have concerns over the use of artemisia-based products, especially “Arthrem.” There have been reports of Arthrem negatively affecting liver function and leading to hepatotoxicity.

If you plan to use it to help treat a medical problem, always be sure to work with a highly qualified and experienced natural health practitioner.

If you develop any of the following problems, stop taking Arthrem, and contact your doctor as soon as possible:

• nausea (feeling sick)
• stomach pain
• pale stools
• dark urine
• itching all over
• the whites of the eyes have turned yellow or the skin is yellow (jaundice)

Dosage

Artemisia annua is used to make a variety of formulations, depending on which condition is being treated. These include:

• Artemisinin (administered either intravenously, rectally or orally)
• Artesunate (intravenously, rectally or orally)
• Artelinate (orally)
• Dihydroartemisinin (orally)
• Artemether (intravenously, rectally or orally)
• Artemotil (intravenously)
• Artemisia annua tea (a traditional Chinese remedy) is also available, although some research has found that artemisinin is not soluble in water, and the concentrations in teas/infusions are insufficient to treat serious conditions like malaria.

Dosage recommendations vary based on the form being taken:

• For malaria treatment, WHO has approved riamet (Coartem), lumefantrine 120 mg combined with artemether 20 mg, administering four tablets initially, repeating dosage in eight hours and then taking twice daily for the next two days.
• For treatment of inflammation and osteoarthritis, 150 milligrams, twice per day, has been shown to be clinically relevant in pain reductions over the course of 12 weeks.

Conclusion

• Artemisia annua is a plant that has been used in Traditional Chinese Medicine for thousands of years. It’s been shown to have anti-malarial effects as well as cytotoxicity against cancer cells, along with antibacterial, antioxidant, anti-inflammatory and antifungal activities.
• One of the most researched artemisia annua benefits is treating malaria. Artemisinin-based combination therapies are recommended by the World Health Organization for treatment of uncomplicated malaria, usually in combination with other drugs.
• Some experts believe this plant may help treat viruses.
• Other uses for this plant extract, whether taken by mouth, intravenously or topically, include fighting some types of infections, fungi, inflammation, arthritis pains and some forms of cancer.

The post Do Artemisia Annua Benefits Outweigh the Potential Risks? appeared first on Dr. Axe.

Not only are nigella seeds used similarly to cumin, sesame and fennel seeds in cooking, but they’re also the main ingredient found in black seed oil and kalonji, a natural remedy that has been used for centuries to help support the immune system.

Nigella seeds and kalonji (the Hindi name for this plant) are full of antioxidants, such as polyphenols and tocopherols, that fight free radical damage and oxidative stress, both of which contribute to aging and many diseases. Active constituents found within these seeds have also been shown to have cardio-protective, antimicrobial, anti-diabetic and anti-cancer effects.

What Are Nigella Seeds?

Nigella seeds are small, angular black seeds that look like dark sesame seeds. They are grown on the Nigella sativa plant, which is in the Ranunculaceae plant family.

These plants grow throughout parts of the Middle East and Eastern Europe, such as in Turkey and Syria. The plants’ seeds are considered to be the most valuable part contributing to beneficial health effects.

They have culinary uses and are also the source of black seed oil, which is rich in protective phytonutrients, such as thymoquinone and thymol.

Most often nigella seeds are used in Indian, Middle Eastern and North African cuisines. These tiny seeds have a flavor that’s described as strongly aromatic and savory with “notes of onion, oregano, and black pepper.”

You’ll find them in things like soups, stews and curries. They also add a bit of crunch to recipes such as breads and can taste nutty to some people.

What are nigella seeds also known as?

Other names that these seeds go by include:

• onion seed
• black cumin
• black onion seed
• black sesame seeds
• habat-ul sauda (its Arabic name)

Does this mean that black cumin seeds are the same as nigella seeds? Actually, no.

These names are confusing because nigella seeds are not related to cumin (Cuminum cyminum). However, they are commonly combined with spices like fenugreek, mustard seed, fennel seed and cumin seeds depending on how they’re used.

Benefits

What are nigella seedsgood for? Below are some of the benefits associated with the Nigella sativa plant and kalonji:

1. High in Antioxidants and Anti-Inflammatory Compounds

Like other darkly colored seeds, such as black beans or pomegranate seeds, nigella seeds contain a number of antioxidants, such as thymoquinone, the most pharmacologically active ingredient found abundantly in these seeds.

Studies have identified the following active constituents within nigella seeds:

• Polyphenols and tocopherols
• Thymoquinone and its derivatives, such as dithymoquinone, thymohydroquinone and thymol , carvacrol, t-anethole and 4-terpineol
• Essential (volatile) oils
• Alkaloids
• Saponins
• Fatty acids, namely linoleic, oleic, palmitic and stearic acids

Studies have found that these antioxidants, especially thymol and dithymoquinone, have the potential to protect against cellular damage, which may lower the risk for developing certain diseases, including heart disease, neurodegenerative diseases, autoimmune diseases and some types of cancer, such as pancreatic and breast cancer. The seeds also seem to increase antioxidant pathways, such as those related to glutathione and superoxide dismutase.

Some of these compounds also have anti-inflammatory abilities that make them helpful for fighting pain and swelling, symptoms that occur in people with conditions such as arthritis. Certain animal and human studies have found that kalonji can reduce markers of inflammation affecting the joints, brain, spinal cord, liver, heart and digestive system.

A 2016 study, for example, demonstrated that Nigella sativa could improve inflammation and reduce oxidative stress in patients with rheumatoid arthritis, suggesting the seeds can be a beneficial adjunct therapy in this population of patients.

2. May Help Fight Infections

According to one review, karonji is one remedy that holds benefits including the ability to boost functioning of the immune system, activate and suppress immune specialized cells, and interfere in several pathways that eventually leads to improvement in immune responses and defense system.

There’s evidence that certain compounds found within nigella seeds have natural antibacterial properties, making them useful for fighting strains of bacteria that can contribute to infections like bronchitis, ear and skin infections, and more.

Promising research has connected Nigella sativa to multi-drug-resistant bacteria. This is a really big deal because these so-called “superbugs” are becoming a significant public health risk.

One study found that extracts taken from nigella seeds could protect against MRSA (methicillin-resistant Staphylococcus aureus), a dangerous type of bacteria that can lead to serious infections that are hard to control.

3. Support Metabolic and Cardiovascular Health

A 2017 meta-analysis found evidence that Nigella sativa supplementation can help with management of healthy blood sugar, blood pressure and cholesterol levels due to its hypotensive, calcium channel blockade and diuretic properties that help manage blood flow and blood lipid levels.

It may also help improve fasting and average blood sugar levels in people with insulin resistance/type 2 diabetes, plus potentially reduce the risk for diabetes-related complications.

4. Can Soothe the Digestive System

Traditionally, kalonji has been used to help treat diarrhea, stomach ulcers, kidney dysfunction and liver-related problems.

Some studies suggest its compounds may protect against liver and kidney toxicity damage and support general gut health due its ability to fight against oxidative stress and inflammation.

5. Help Sooth Inflamed Skin

Black seed oil and kalonji may help with common skin concerns like acne and eczema thanks to their antibacterial and anti-inflammatory properties. Some people also find they’re helpful for psoriasis and rosacea.

How to Use

Most often, nigella seeds are lightly toasted and then ground before being added to recipes — however, they can also be added whole just like sesame seeds.

Look for whole, dried nigella seeds at places like Indian and Middle Eastern markets, large health food stores, herbal shops, or online.

Keep the seeds stored in a tightly sealed jar somewhere that is dry and cool. Ideally, try using the seeds within about six months.

Supplement Types and Dosage:

If using kalonji as a supplement, look for capsules or soft gels that can be taken by mouth. Some people also prefer to supplement with the whole/raw seeds instead by mixing them with honey or water and drinking them.

Additionally, nigella seeds are used to make essential oil and topical treatments that can diluted and applied topically to the hair or skin.

If taking Nigella sativa extract or capsules, begin with a dose between one and two grams per day. This amount has been shown in studies to cause significant improvements in certain inflammatory markers without high risk for side effects.

In some cases, doses up to three grams a day for three months may be used, but it’s best to start low and increase as needed when working with a doctor.

Generally, Native sativa and kalonji supplements are used for about four to 12 weeks at a time.

If using black seed oil, always make sure to dilute it with a a few teaspoons of a carrier oil like coconut or almond oil. Start by mixing one drop of pure oil to one tablespoon of a carrier oil.

A few drops of oil can be added to hair products like shampoo and conditioner. You can also add one to two drops of 100 percent pure, therapeutic-grade and certified USDA organic black seed oil to beverages such as tea.

Here are other dosage recommendations if taking black seed oil internally:

• For diabetes: 1 gram of black seed powder taken twice a day for up to 12 months.
• For high blood pressure: 0.5–2 grams of black seed powder daily for up to 12 weeks or 100–200 milligrams black seed oil twice daily for eight weeks.
• To improve sperm function: 2.5 mL black seed oil twice daily for two months.
• For asthma: 2 grams of ground black seed taken daily for 12 weeks. Also, 15 mL/kg of black seed extract has been used daily for three months. A single dose of 50–100 mg/kg has also been used.

Recipes:

There are lots of different ways to add nigella seeds to your diet. Here are some ways that these seeds are typically enjoyed around the world:

• Used to flavor curries and stews
• Added to vegetarian dishes, such as rice pilafs, root veggies soup or lentil soup
• Incorporated in stir-fries, often made with squashes to help bring out their flavor
• Used when making pickle brine
• Added to naan bread and other breads to provide flavor and crunch
• Sprinkled on or mixed into oatmeal, smoothies or yogurt
• Added to pancakes, bagels, crepes or scones
• Garnished on salads
• Mixed into chai tea and lattes

Here are some recipe ideas for using nigella seeds:

• Thai Curry Recipe
• Paleo Naan Bread Recipe
• Vegan Falafel Recipe

Substitutions:

Are nigella seeds the same as sesame or fennel seeds? As mentioned above, they are not the same as other seeds — such as cumin, fennel or sesame — but they’re used very similarly to these seeds, meaning they can take on both sweet and savory flavors.

Cooks often find that the best substitutes for nigella seeds include:

• sesame seeds
• celery seed
• cumin seed
• poppy seed
• black sesame seed
• caraway seed
• fennel seeds

Nigella also tastes similar to onion and oregano, so using the dried forms of these plants is a good way to mimic the flavor of nigella.

Risks and Side Effects

Kalonji and black seed oil may cause allergic reactions and rashes when taken by mouth or applied to the skin. Before using these products topically for your skin and hair, it’s a good idea to perform a patch test to make sure you don’t have a negative reaction to the oil.

Kalonji and its components may influence blood clotting, so avoid using if you are taking blood-clotting medication unless working with a doctor.

To be safe, it’s best not to use kalonji while pregnant since this supplement may possibly slow down uterine contractions.

Conclusion

• Nigella seeds are tiny black seeds that grow on the Nigella sativa plant. These seeds can be consumed whole and are used to make black seed oil and kalonji, a natural medicine with a wide range of traditional uses and potential benefits.
• Studies suggest these seeds can help fight and prevent some infections, types of cancer, high cholesterol, blood sugar levels, diarrhea, inflamed skin, and poor liver and kidney function.
• Other possible health benefits of this oil include help for diabetes, high blood pressure, acne, eczema and hair loss.
• You can add the seeds to soups, curries, stews, breads and other recipes.
• Kalonji is usually taken in capsules form, while black seed oil is applied to the skin or sometimes taken internally.
• Always buy 100 percent pure, therapeutic-grade, certified USDA organic black seed oil if taking it by mouth.

The post What Are Nigella Seeds? Top 5 Benefits + How to Use appeared first on Dr. Axe.

Records show that starting in the late 1300s during the China’s Ming dynasty, jasmine tea became one of the most popular teas in Asia. It was also one of the first flavored teas to be exported out of China to the West and today still remains a very sought-after tea worldwide.

Is it as healthy as other teas? Not only does it have a soothing aroma and soft, floral taste, but benefits of jasmine tea include its ability to fight inflammation, protect cells from oxidative stress and support a healthy metabolism.

What Is Jasmine Tea?

What is jasmine tea made out of? It’s typically a type of green tea that’s made with the addition of steeped jasmine flowers.

Jasmine plants are members of the olive family, also called the Oleaceae plant family. The flowers used to make this type of are usually derived from two related plant species: “Common Jasmine” (Jasminum officinale) or “Sampaguita “(Jasminum sambac). These plants are native to the Middle East, including Iran, Afghanistan and Pakistan.

Jasmine is considered to be a health-promoting, anti-inflammatory tea because it contains antioxidants, including polyphenols. Polyphenols like EGCG have been shown to have free radical-scavenging abilities and other beneficial effects that help protect cells and tissues throughout the body.

What is the taste of jasmine tea?

It’s described as having a soothing, light, floral and clean but somewhat perfumed taste. Other traits used to describe the overall flavor profile include:

• sweet
• fresh
• blossomed
• dewy
• bouquet
• delicate
• subtle

Green tea itself can sometimes be bitter depending on how it’s made, so jasmine tea might have a bit of bitterness, too. However, jasmine flowers themselves are said to have a naturally relaxing and soft scent, which some researchers suggests can help to support a positive mood and provide stress relief.

Types/Varieties

The most commonly produced type of jasmine tea is the kind made with green tea. In some cases it may also be made by steeping jasmine flowers in white, oolong or black tea.

Depending on the specific type of tea, it might be mixed with other flavors or scented ingredients, such as:

• lavender or chamomile flowers
• fruit
• spices
• oils
• extracts
• natural or artificial flavors

Jasmine tea varieties differ from one another based on the exact type of leaves and flowers used in the tea, plus how they are steeped and for how long. Various amounts and types of green tea leaves many be used, which have different “grades” depending on the species and how they are harvested and processed.

When it comes time to steep the flowers to make this tea, two different methods are primarily utilized: the layering method and the mixing method. The traditional layering method uses fresh jasmine flowers that are slowly dried on top of green tea leaves to improve the aroma and flavor by infusing the green tea before the tea is dried and packaged. The other method uses wilted flowers mixed in with green tea leaves.

Additionally, some manufacturers don’t use jasmine flowers but instead use jasmine essential oil, which is made by extracting the oils from jasmine plants. This essential oil is extremely expensive and rich in phytonutrients.

To cut costs, today some tea makers also use “jasmine natural flavor” or artificial jasmine flavor mixed with other teas, but this doesn’t have the same benefits as using actual flowers or essential oil.

Benefits/Uses

1. High in Antioxidants

One of the most well-researched jasmine tea benefits if its supply of antioxidants, especially polyphenols and catechins, such as EGCG (which stands for epigallocatechin-3-gallate).

These protective compounds are most abundantly present when the tea is made with good-quality green tea (from the Camellia sinensis plant).

Antioxidants such as catechins and EGCG are know to promote a healthy inflammation response, support normal cholesterol levels, and help protect the skin, heart and brain from free radical damage. They may also have the ability to fight caner by reducing tumor cell growth, decreasing tumor size and suppressing the spread of cancer cells.

Some specific flavanols and antioxidants found in jasmine green tea include:

• EGCG
• epicatechin
• epigallocatechin
• gallocatechin
• other gallate derivatives
• several sesquiterpenoids, which have anti-inflammatory effects and help promote healthy circulation

EGCG is associated with additional anti-aging health perks, such as enhanced metabolic activities that may prevent weight gain, and a boost in thermogenesis (the body producing heat by using energy). It may also help manage your appetite and support healthy blood sugar levels.

2. Can Lift Energy and Focus

In addition to polyphenols, jasmine tea and green tea contain the amino acid l-theanine, which has positive effects on cognitive health, including the ability to increase alertness without causing “jitters” like some stimulants can.

This tea also contains small amounts of caffeine, which can improve concentration and motivation.

In Traditional Chinese Medicine, jasmine tea is said to increase yang qualities, meaning it has warm, dry and bright qualities that make it uplifting. It’s recommended for people with “low yang,” such as those who live in cold climates, have lethargy or low energy, or who work too much or feel overly depleted.

3. Has a Relaxing Scent and Taste

Jasmine tea is unique in that it has both stimulating and calming effects. The flower petals are thought to have a floral, calming aroma in part due to the presence of the compound called linalool.

Studies suggest that smelling linalool can help promote activity of your parasympathetic nervous system, which is the part of your nervous system that helps you relax. Since it assists your body and mind in unwinding, this tea can potentially aid in lowering your heart rate and reducing muscle tension.

It may even increase release of the “feel good” chemical called GABA, which has mood-boosting effects.

L-theanine found within this tea also helps support a healthier response to stress, leading to improved relaxation and potentially benefits like better sleep.

How to Make It

Can I drink jasmine tea every day?

Yes — considering jasmine tea benefits many different parts of your body, including your heart and brain, it’s an ideal type of tea to enjoy daily. This is assuming you don’t respond poorly to low amounts of caffeine intake.

Which type should I buy?

When purchasing jasmine tea you’ll have the option of either buying loose-leaf teas or bagged tea bags.

According to the Teatulia website, “There are at least seven provinces in China that produce jasmine tea, but the most famous and most traditionally scented jasmine tea comes out of the Fujian region.” Look for teas made in the region if you’re looking for top quality.

How should the tea be stored?

Green teas are typically best consumed within six months to a year of purchase. To keep teas fresh, store them in a cool, dark place that is dry, away from light, oxygen and moisture.

How do I make it?

1. To preserve the delicate antioxidants in green tea and jasmine petals, use very hot water but not boiling water. Ideally aim to use water that is around 160 to 190 degrees Fahrenheit. (It should be simmering, not boiling.) You can get the right temperature by allowing boiling water to rest a minute before pouring it over the tea leaves.
2. Add about one teaspoon of loose-leaf jasmine tea for every one cup of water. If using “jasmine pearls,” use about 2–3 pearls per cup of water.
3. Jasmine green tea should steep anywhere from 30 seconds to 5 minutes depending on how the tea was processed. Most experts recommend steeping for about 3 minutes on average.
4. The finished product should usually have a pale golden-yellow color with floral notes and a fresh finish.

When making this tea, you might find that finished product has a bit of an astringent taste. If this occurs, you can improve the taste by lowering how long you steep the tea, lowering the steeping temperature and purchasing high-quality jasmine tea leaves or flowers.

(Another tea loaded with health benefits that you can make at home? Ginger tea.)

Caffeine Content

Is jasmine tea high in caffeine? Considering it’s a type of green tea, it has the same caffeine content as other green teas.

The addition of jasmine flowers does not add more caffeine.

How much caffeine is in green tea/jasmine tea? It has 28 milligrams of caffeine per cup, which is less than coffee (95 mg per cup) and black tea (47 mg per cup).

The amount of caffeine per cup varies depending on the exact type of tea as well as how is was processed and prepared.

The caffeine in jasmine tea makes it different than most “herbal teas,” such as peppermint, ginger or chamomile teas, which are typically caffeine-free.

To reap the most benefits of jasmine tea without experiencing side effects, stick to about two to three cups per day.

Risks and Side Effects

While it’s generally safe to consume, people sensitive to caffeine should be careful of their tea intake. Pregnant and breast-feeding women should drink no more than one or two cups per day, as some research shows that more caffeine than this amount may interfere with normal heart rhythms.

Consuming caffeinated teas on on an empty stomach may also cause an upset stomach in some people. If this occurs, try having it with a meal.

Conclusion

• Jasmine tea is a type of flower-scented tea that is most often made by steeping jasmine flowers in green tea.
• Benefits of jasmine tea are similar to those of green tea, such as providing polyphenols and other antioxidants.
• These compounds, such as flavanols and sesquiterpenoids, have many anti-aging effects and can help protect the heart, skin and brain.
• Jasmine tea is both uplifting and calming. It can help increase alertness (it contains small amounts of caffeine and the compound EGCG) but can also help the body cope with stress.
• Enjoy two to three cups per day for the most benefits. You can make it at home with loose tea leaves or flowers, or use dried jasmine pearls or tea bags.

The post Jasmine Tea Benefits for Skin, Brain & Heart Health (Plus How to Make It) appeared first on Dr. Axe.

Before drugs like cough syrups and antibiotics existed, people turned to healing herbs and spices to help treat respiratory infections, pain, digestive issues and other ailments. One example of a plant that is used to make herbal medicines for these purposes is meadowsweet, which has been used for centuries due to its high supply of antioxidants and anti-inflammatory compounds.

According to Plants for a Future, the leaves and flowering stems of this plant also have “antiseptic, aromatic, astringent, diaphoretic, diuretic, and stomachic and tonic effects.”

What Is Meadowsweet Herb?

Meadowsweet (Filipendula ulmaria) is a plant in the rose/Rosaceae family that is used to make herbal remedies. The rose family contains over 4,000 species of plants, some of which are utilized for therapeutic purposes due to their supply of healing oils and compounds.

Meadowsweet earned its name because it grows in damp areas like meadows and because its white flowers and green stems have a strong, sweet smell. It’s thought to be native to Europe and Western Asia and today grows mostly in England, Ireland and parts of Eastern North America.

What is meadowsweet used for? Considered to be a “sacred herb” by Celtic cultures,” it’s most often been taken to support a healthy immune system and for treatment of symptoms caused by colds, bronchitis, upset stomach, heartburn and certain infections.”

Today meadowsweet is typically taken as an extract or herbal tea. This herb also goes by several other names, including:

• Bridewort
• Dolloff
• Dropwort
• Meadow Queen
• Mead Wort
• Queen of the Meadow

Nutrition

What are the health benefits of meadowsweet? Meadowsweet herb has been shown in some studies to possess the ability to fight oxidative stress, pain and inflammation due to its high concentration of compounds like tannins, flavonoids, glycosides, essential oils and salicylates (the same types of compounds found in aspirin that have pain-relieving effects).

Specific compounds found within meadowsweet herb that give it medicinal properties include:

• Tannins, such as ellagitannins, rutoside, spiraeoside, isoquercitrin and rugosins
• Flavonoids, such as kaempferol and quercetin
• Salicin, a pain-reducing compound that was first taken from the meadowsweet plant in the late 1800s and altered to become acetylsalicylic acid, which was later renamed aspirin

These can help to decrease swelling, accumulation of phlegm and other markers of inflammation that contribute to discomfort.

Another use of its healing compounds is that it acts as a diuretic, meaning it helps reduce fluid accumulation in the body that makes swelling worse.

Benefits

Here’s more about what research tells us regarding potential meadowsweet benefits:

1. Helps Ease Joint Pain

Because it has anti-inflammatory effects, meadowsweet herb products are recommended for people with arthritis, degenerative joint disorders and gout. In fact, within this herb there’s a small amount of salicylic acid, which is the same active component found in aspirin that is taken to lower inflammation.

Supposedly native Americans living in North America even fought painful conditions by making a concoction of meadowsweet mixed with yarrow.

Some research suggests that antioxidants present within Filipendula ulmaria, including flavonoids, may help support healthy immune responses and fight cell and tissue damage caused by free radicals. Meadowsweet also seems capable of decreasing inflammatory blood markers that may contribute to pain — plus it has natural cooling effects and promotes circulation.

Other mechanisms of action for decreasing swelling and pain include preventing buildup of uric acid in the blood, which can crystallize around sensitive joints, and inhibiting the enzyme xanthine oxidase, which causes increased production of uric acid.

2. May Help Fight Respiratory Infections

A traditional use of meadowsweet herb is taking it in tea form to potentially protect against infections and viruses contributing to respiratory problems, such as colds and bronchitis. However, more research is needed to show how effective it is.

Based on available research it may help support respiratory health due to its antimicrobial effects and by decreasing phlegm production and protecting against inflammation of the nasal passageways.

3. Soothes Upset Stomach

Some people find that taking meadowsweet extract or tea can help decrease an upset stomach, nausea, heartburn, diarrhea, stomach bloating and symptoms caused by peptic ulcers. It’s speculated that it helps soothe the lining of the stomach and gastrointestinal tract and has antimicrobial effects that can support gut health.

Some herbalists recommend that meadowsweet be combined with other herbal products for most digestive benefits, such as marshmallow root and chamomile for chronic inflammation of the gastrointestinal tract.

4. May Help Fight Skin Inflammation

In addition to being taken orally, meadowsweet extract is sometimes used as a topical treatment for skin inflammation. It seems capable of decreasing skin problems such as acne breakouts and redness, although few studies have actually examined this use.

It’s thought that its skin-protective effects are likely due to the presence of salicylic acid and tannins, which are known to have natural astringent (cleansing) properties that can help keep pores from being clogged and infected. Antioxidants within meadowsweet may also help skin against signs of aging.

5. May Help Prevent Urinary/Bladder Problems

With its high potency of antioxidants and essential oils that possess antimicrobial properties, meadowsweet may be able to help kill pathogens that can wind up causing urinary, kidney and bladder infections.

Risks and Side Effects

Is meadowsweet tea safe? While it’s generally safe to consume this herb when taken in recommended dosages, too much meadowsweet is linked to potential side effects, such as nausea, vomiting and skin rashes/hives.

In rare cases other serious side effects have been reported, including trouble breathing/lung tightness, blood in the stool and kidney problems.

To avoid side effects, always follow dosage recommendations carefully. Be sure not to take large amounts of herbal products, especially for a long period of time, without working with an herbalist or doctor.

It’s unsafe for pregnant women or people with allergies to aspirin to use meadowsweet. If you have asthma, don’t use this product without being monitored by a doctor, since it can potentially cause lung tightness.

There are also possible interactions of meadowsweet herb and other medications. Use precaution if you take any of the following drugs when using this herb:

• aspirin
• choline magnesium trisalicylate (Trilisate)
• narcotic painkillers
• Demerol
• hydrocodone
• morphine
• OxyContin
• Salsalate (Disalcid)

How to Use (Dosage + How to Make Tea)

The U.S. Food and Drug Administration has not determined an appropriate range of doses for meadowsweet for adults. Products vary in terms of their potency, so always read dosage recommendations.

Meadowsweet has a “pleasant,” sweet flavor and aromatic, floral smell. It can be taken as a tincture, tea, extract or even diffused in your home to for its appealing potpourri-like aroma.

Additionally, in some countries it’s used to flavor wine, beer and vinegars and added to fruit and jams and desserts.

Most herbalists recommend that if you’re new to meadowsweet that you begin by drinking small amounts of tea made with this herb.

The most common way to use the dried flowers and fresh roots for their medicinal properties is to make herbal meadowsweet tea. This tea has long been used in traditional Asian systems of medicine as a natural treatment of rheumatism, gout, infections and fever.

Meadowsweet tea can be found in some health food stores or online. It’s sold as either dried, loose tea or in tea bags.

If you choose to make your own meadowsweet tea at home, try this recipe:

1. Purchase dried meadowsweet leaves/flowers. Add 1–2 tablespoons (about 2–4 grams) to 1 cup of very hot water.
2. Let the mixture steep for about 15 minutes.
3. Strain the leaves, and then drink 1–3 cups per day.

Additionally, you can use the same mixture for a foot bath if you have painful feet or want to promote circulation.

Conclusion

• Meadowsweet is an aromatic plant in the rose family that is high in antioxidants, anti-inflammatory compounds and essential oils.
• Is meadowsweet a painkiller? Its compounds, including flavonoids, ellagitannins and salicylic acid, can help fight pain and inflammation. In fact, this plant naturally contains some of the same active ingredients found in aspirin.
• Use it to potentially help treat heartburn, joint pain, colds and skin inflammation.
• It’s not intended for pregnant women, those taking painkillers, or people with sensitivity to aspirin or other salicylate-containing drugs.

The post Meadowsweet Herb: 5 Potential Benefits & How to Use It appeared first on Dr. Axe.

The use of various plants and herbs (known as phytotherapy and herbalism) for the treatment of reproductive problems, including prostate-related issues, has been growing steadily. The most common use of extracts made from the African tree known as pygeum is supporting prostate health and helping to manage symptoms of benign prostatic hyperplasia (or BPH, which involves having an enlarged prostate).

It may also be capable of helping to improve sexual function as well as certain bladder, kidney and urinary problems.

What Is Pygeum?

Pygeum (Pygeum africanum) is an evergreen tree native to parts of Africa that is used to make herbal remedies.

Today, the pygeym tree, which is a member of the Rosaceae plant family, grows in forests throughout Africa, Central and South American mountains, the Gulf of Guinea, and Madagascar and the Comoros Islands. Because of its potential to treat widespread health problems, the tree has actually become a vulnerable species due to how often being it’s being harvested.

Pygeum also goes by several other names, including African cherry, African plum, African prune and red stinkwood. Brand names usually list the active ingredient as Prunus africana or Pygeum africanum.

As an herbal concoction, pygeum has been traditionally used for its ability to fight:

• inflammation
• an enlarged prostate
• urinary and bladder problems
• kidney disease
• fever
• malaria
• digestive issues, including stomach pains

The bark of the tree is most often made into extracts or powders that are rich in beneficial compounds. The bark itself can be red, brown, gray or red, depending on the exact species and the age of the tree, and it has a signature scent due to its unique composition of chemicals and volatile oils.

Benefits

What is pygeum good for? Here’s what research tells us about pygeum benefits:

1. High in Antioxidants and Anti-Inflammatory Compounds

Based on available studies, pygeum is known to have antioxidant, antiproliferative, anti-inflammatory, antibacterial and antiestrogenic effects. This means that it as the ability to help prevent free radical damage, oxidative stress, infections, pain caused by inflammation and potentially even some types of cancer.

The bark from the pygeum tree in particular is high in protective compounds, including:

• Triterpenes, such as ursolic, oleanolic and crataegolic acids
• Fatty acids
• Ferulic acid esters
• N-tetracosanol and n-docosanol
• Phytosterols, such as beta-sitosterol, beta-sitosterone and campesterol
• Tannins

2. Can Help Treat and BPH and Prostatitis

Extracts made with pygeym have been used by urologists, especially in Africa, the U.S. and Europe, for the treatment of enlarged prostate in men with BPH. Powdered pygeum bark has also long been utilized in traditional systems of medicine that originated in African tribes to treat a various prostate, urinary and bladder problems.

This plant extract has been shown in several studies to help improve urinary and bladder control symptoms associated with prostatitis (inflammation of the prostate) — such as symptoms of nocturnal frequency, difficulty in initiating urination and false sensations of bladder fullness compared with placebo.

These effects seem to be due to the plant’s ability to prevent binding of dihydrotestosterone in the prostate gland. Other proposed mechanisms include inactivation of androgen receptors, inhibition of cellular growth factors, anti-inflammatory activity and phytoestrogenic actions that can all reduce prostate gland size.

Additionally, it seems to help improve bladder elasticity and blocks accumulation of cholesterol in the prostate due to the effects of fat-soluble components.

Does pygeum prevent prostate cancer?

Some animal studies have found that P. africana extract can help inhibit prostatic fibroblast proliferation, which can contribute to prostate cancer development. It seems capable of stopping the growth of both androgen insensitive and androgen sensitive cells, inducing apoptosis, and down-regulating estrogen receptor expression in cells, which may all reduce the risk for prostate cancer.

Findings from certain studies indicate that beta-sitosterol may be responsible for pygeum’s effects against prostatic adenomas, since beta-sitosterol can positively affect membrane structures and growth of tumors.

In one study conducted on mice, the mice fed P. africana extract for five months experienced a significant reduction in the incidence of prostate cancer compared with mice fed casein protein.

3. May Help Improve Sexual Function

Does pygeum increase seminal fluid? One study found that pygeum extract helped improve seminal fluid composition, and some research suggests it can support healthy sexual function, especially in men.

Pygeum’s anti-inflammatory properties seem to give it the ability to exert protective effects in the reproductive organs against free radical damage, including the prostate and bladder.

Research has shown that this plant contains ferulic acid ester, fatty acids and other components that may be responsible for pygeum’s endocrine system activity.

How to Use

The usual recommended dosage of pygeum is 100 milligrams a day in six- to eight-week cycles, but dosages vary depending on the condition being treated.

To help treat benign prostatic hyperplasia, dosages can range from 25 to 200 mg/day of P. africana extract that is typically standardized to 14% total sterols.

In taken in capsule form, some studies have administered dosages of 50 mg of P. africana extract twice daily for 60 days.

High-dose P. africana extract (200 mg/day) may also be administered in some cases to help improve urinary symptoms and sexual functions.

Pygeum is also sometimes combined with other anti-inflammatory herbs to help treat prostate and urinary problems. For example, it’s been used in combination with urtica dioica and saw palmetto in some studies. These combinations are often given in lower doses but seem to be effective for treating symptoms such as problems with urine flow, residual urine and nycturia with men with BPH.

In men with BPH, other herbal formulations that may be used include a combination of pygeum with pumpkin seed oil, lycopene and willow herb.

Risks and Side Effects

What are the possible side effects of pygeum? Overall, pygeum seems safe for most adults to use and is considered non-toxic.

In a small number of people, side effects including digestive issues, gastrointestinal irritation (such as nausea, constipation, diarrhea, stomach pain) and headaches have been reported.

This product should be avoided during pregnancy and when nursing due to a lack of information regarding its safety.

Pygeum has no known severe interactions with any drugs, however it’s best to get your doctor’s opinion before beginning to take any new herbal supplements if you take daily medications.

Conclusion

• Pygeum africanum, or pygeum, is a tree native to Africa that is used in urology practices for the treatment of lower urinary tract symptoms and side effects related to an enlarged prostate (BHP).
• Pygeum benefits can potentially include helping fight inflammation, oxidative stress, free radical damage, swelling of the prostate, prostate cancer risk and sexual dysfunction.
• It’s been shown in studies to reduce symptoms of nocturnal frequency, difficulty in initiating urination and false sensations of bladder fullness.
• Most often it’s used in extract form and sometimes taken as powder or capsules. It’s generally well-tolerated and safe when used in dosages between 25 to 200 mg/day, sometimes in combination with other anti-inflammatory herbs.

The post Pygeum Benefits for Reproductive Health (+ How to Use It) appeared first on Dr. Axe.

In Ayurvedic medicine, the herbal remedy made from the giloy plant — sometimes also called tinospora, giloe, guduchi or amrita — has been referred to as the “root of immortality.” In Hindi, Giloe is a mythological term that refers to the heavenly elixir that has saved celestial beings from old age and kept them eternally young.

What is the main benefit of giloy? This anti-inflammatory-herb is considered one of the best for boosting immunity against things like viruses, colds, infections, fevers and even some chronic diseases.

Recent research has shown that the giloy is high in a number of powerful antioxidants that help fight oxidative stress and free radical damage, which contribute to signs and symptoms of aging.

It’s no wonder then why giloy plants are abundantly grown and sold throughout India and China. They’ve even been used to help people suffering or recovering from viruses due to the plant’s ability to support respiratory, immune and heart health.

What Is Giloy?

Giloy (Tinospora cordifolia) is a type of shrub in the Menispermaceae plant family that grows stems, leaves and roots that are used in traditional systems of medicine, especially Ayurvedic medicine, which originated in India thousands of years ago.

Which part of giloy is used? Most often the’s plant stem is used to make remedies such as giloy powder and juice that’s made into capsules, tinctures, topical applications, “immunity shots” and herbal tea.

The root and leaves of the plant can also be used, but this is less common.

Nutrition

Studies have demonstrated that different parts of the giloy plant are full of antioxidants and phytochemicals, giving the plant the ability to help prevent and treat a range of conditions due to these compounds’ antimicrobial, antiviral, anticancer and antidiabetic properties. In fact, according to one research review, more than 200 different phytochemicals have been identified in Tinospora cordifolia.

Within giloy you’ll find some of the following active compounds and nutrients:

• Lignan fibers, including polysaccharides
• Steroids, including beta-sitosterol
• Diterpenoid lactones
• Sesquiterpenoid and phenolics
• Aliphatic compounds
• Terpenoids
• Glycosides
• Alkaloids, such as berberine and choline
• Lycopene
• Carotenes
• Polyphnolics, such as anthocyanin

Benefits

Here’s what research, plus many years of anecdotal evidence, tells us about potential giloy benefits:

1. Has Anti-Inflammatory, Antibacterial and Antioxidant Effects

Giloy is known to have anti-inflammatory, anti-arthritic and immuno-modulatory effects. This means it can help reduce symptoms like aches and pains, plus its antioxidants are helpful for protecting the eyes/vision, skin, heart, brain, liver and more.

Other traditional uses of this plant include treating:

• skin infections, such as scabies
• fevers
• coughs
• tonsillitis
• liver disease
• gout
• respiratory issues, such asthma

The lignans within giloy, which are types of protective fibers, also support gut health and seem capable of preventing the growth of some pathogens and fungi within the body.

2. Aids in Digestion and Detoxification

One of the most well-known giloy benefits is improving digestion and supporting liver function. It can be used to decrease or treat constipation, acid reflux, stomach bloating and other digestive ailments.

It also seems to enhance liver health and may help the body remove toxins, although more research is needed to confirm this. Additionally, there’s some evidence it can fight urinary tract infections.

3. May Help Manage Allergies and Asthma Symptoms

Taking powdered giloy capsules, chewing on the plant’s stem or juicing it can help people suffering from nasal allergies and asthma experience less trouble breathing, as well as other symptoms like chest tightness, shortness of breath, coughing and wheezing.

Giloy can also be used to support general respiratory health and help manage symptoms caused by common colds and coughs.

One study found that 83% of patients with nasal allergies experienced 100% relief from sneezing symptoms after using a giloy treatment, while 69% saw complete relief from nasal discharge, 61% from nasal obstruction and 71% from nasal pruritus.

4. Supports Metabolic Health

Because it has anti-inflammatory and hypoglycemic effects, giloy power and juice are sometimes used in traditional systems of medicine to help people with type 2 diabetes and high blood sugar levels manage their symptoms. It seems capable of supporting a normal insulin response, mostly demonstrated in animal studies, thereby reducing insulin resistance and blood sugar swings.

Some animal studies also show that this herb may help normalize cholesterol levels and lipid metabolism, which aids in cardiovascular health. This may be due to some of the compounds within giloy having a similar structure as cholesterol, which allows it to prevent some absorption of cholesterol.

5. Might Help You Cope With Stress

Giloy is considered to be an adaptogen in Ayurvedic medicine. This means it can help the body cope with stress and maintain hemostasis (or balance).

While there haven’t been studies proving this is true, some believe it can help support memory, has calming effects, can fight anxiety and can support normal production of stress hormones, such as cortisol.

Risks and Side Effects

Overall, giloy seems safe for most adults to take, however it does have the potential to interact with some medications and health conditions. It’s also not known if it’s safe to use giloy while pregnant or nursing.

Like with all herbal medicine, it’s important to stick to recommended doses to avoid side effects. If you take any medications, speak with your doctor and/or an herbalist before adding giloy to your routine.

Because it has the potential to lower blood sugar, you should be cautious if you have diabetes/insulin resistance or hypoglycemia and/or if you take any medications to manage your glucose levels. It can potentially make low blood sugar (hypoglycemic) worse, so it’s important to use it correctly to prevent side effects like weakness, fatigue, dizziness and fainting.

Giloy can also impact how your immune system works, so get your doctor’s opinion about using it if you have an autoimmune disease, like rheumatoid arthritis or inflammatory bowel disease.

How to Use (Dosage)

Because every giloy is processed a bit differently, always follow dosage recommendations and directions carefully for the specific product you’re using.

Here are general recommended giloy dosages depending on how you’re using it:

• Powder made from giloy stems: 2 to 6 grams/day in divided doses (usually equal to about 1/2 to 1 teaspoon or about 2–4 capsules daily). Children should be take lower doses, about 500 millgrams twice per day.
• Giloy juice: 2–3 teaspoons mixed with the same quantity of water, ideally consumed on empty stomach in the morning once a day.

Loo for dried giloy powder, capsules, tinctures, juice and topical ointments in health food stores that sell herbs or online. Juices and powders made from the plant’s roots and stems are usually mixed with water and diluted.

Here are some of the ways you can use this herb:

• Making giloy shots/tea —  Try combining a small amount of giloy juice or powder with water (hot or cold), turmeric, ginger and black pepper to help support your immune system (plus some honey if drinking it cold if you’d like to improve the taste). Some people also use giloy powder mixed into milk with other anti-inflammatory herbs, such as turmeric, to reduce joint pain.
• Juicing the stems — Boil giloy stems for several minutes in water, then drain the liquid and keep it in the refrigerator.
• Applying it to the skin — Some dermatologists and naturopathetic doctors will prescribe lotions containing giloy to treat scabies and other skin problems. You can also purchase over-the-counter herbal creams containing this herb online. Additionally, try soaking a cotton ball in giloy powder and water and then applying it to skin to reduce inflammation.

Can I take giloy daily?

Most Ayurvedic herbs and adaptogen supplements are not intended to be taken daily long term. Rather, they’re intended for shorter periods of time, such as two to three months, to help people cope with illnesses and stress.

It’s best to initially use giloy for several weeks at a time before taking a break or for even shorter if you’re treating something like a fever or scabies.

Speak with an herbalist about using it for longer durations. Some herbalists may recommend consuming small amounts of giloy juice daily, but higher doses normally shouldn’t be taken for long periods of time.

Can it be combined with other herbs?

Yes, giloy is often used with other herbs and adaptogens to amplify the benefits. For example, it may be mixed with the Ayurvedic herb gymnema sylvestre, goldenseal, barberry or goldthread (all sources of the alkaloid berberine) to help manage blood sugar and insulin levels.

It can also be taken with other adaptogens such as ashwagandha to fight stress. Like giloy, these herbs are considered digestive aids, natural metabolic supporters, anti-inflammatory agents and liver tonics, so when used together in recommended doses they might have synergetic effects.

Conclusion

• What is giloy and its side effects? Giloy (T. cordifolia) is a shrub that is native to India and used in Ayurvedic medicine to make herbal remedies, including creams, tinctures and capsules.
• Giloy benefits include helping potentially treat skin infections like scabies, fever, allergies, asthma, digestive issues, high cholesterol and high blood sugar.
• Each herbal product containing giloy is processed a bit differently, so always follow dosage directions on the product label.
• Be cautious when using this herb if you have diabetes, hypoglycemia, an autoimmune disorder or if you’re pregnant.

The post Giloy: The Ayurvedic Herb that Aids Digestion, Detoxification & More appeared first on Dr. Axe.

Holy basil, otherwise known as tulsi, is known for its therapeutic power when it comes to maintaining homeostasis and fighting the effects of stress.

The tulsi plant has a rich history dating back 3,000 years ago to ancient India. It’s long been considered an “adaptogen” and medicinal, sacred herb in Ayurvedic medicine.

Historically, it was used as medicine and still is today due to its anti-stress effects that promote balance throughout the entire body (including in the immune, reproductive, central nervous and cardiovascular systems).

Today, tulsi is commonly consumed in supplement form or as holy basil tea. Research tells us that holy basil benefits include naturally decreasing anxiety and adrenal fatigue/dysfunction, as well as decreasing symptoms caused by hypothyroidism, unbalanced blood sugar, acne and more.

What Is Holy Basil?

Holy basil (Ocimum tenuiflorum or Ocimum sanctum) is an aromatic shrub in the Lamiaceae basil plant family. It’s thought to have originated in north central India and now grows throughout the Eastern world.

Also known as tulsi, which means “the incomparable one” in Hindu, the holy basil plant is a perennial that has a light lemon scent and purple-pink flowers.

Holy basil/tulsi is one of the most common houseplants in India. Extracts, oils and supplements can also be made from holy basil seeds, leaves, flowers and stems.

The holy basil leaf, an oval-shaped leaf with a slightly sharp tip used to make tulsi tea, is where the majority of the plant’s healing compounds are found.

There are two common types of tulsi: Rama tulsi, which is white and green, and Shyam tulsi, which is dark pinkish-purple. Other types of tulsi include Krishna tulsi (Ocimum tenuiflorum) and Vana tulsi (Ocimum gratissum).

What does holy basil do for the body? Researchers continue to learn how holy basil acts a natural protector of organs and tissues, defending against things like:

• chemical stress caused by factors like industrial pollutants
• heavy metals
• physical stress and overtraining symptoms from prolonged physical exertion
• ischemia (poor blood circulation)
• exposure to cold and heat
• and excessive noise

Many of its protective effects are due to its rich concentration of phytonutrients, including:

• eugenol
• oleanolic acid
• ursolic acid
• rosmarinic acid
• carvacrol
• and others

Related: Usnea Benefits for the Kidneys, Immunity, Respiratory System & More

Holy Basil vs. Basil

More than 40 different basil varieties (and possibly as many as 150) are grown around the world for their edible and medicinal uses. All types of basil are species of the genus Ocimum.

What is the difference between basil and holy basil? Compared to the commonly sold type of “traditional” basil (O. basilicum) that has a sweet taste, holy basil is described as being more peppery, spicy and also minty, which is why it’s sometimes called “hot basil.”

There are also many other varieties of basil that have aromas and tastes of lemon, cinnamon, clove, etc.

Both types of basil can be cooked with, including in fresh or dried forms, but holy basil has therapeutic uses that traditional basil does not.

Traditional basil is still a good source of antioxidants and a great addition to healthy recipes, but it’s less commonly used to make extracts, essential oils or supplements.

Benefits

1. Fights Skin Infections and Acne

Holy basil has been found to have antibacterial, antiviral, antifungal, anti-inflammatory and analgesic (painkilling) properties.

It can help kill bacteria that can cause breakouts and skin infections, so it’s a great natural remedy for wounds, plus a home remedy for acne and other skin irritations. It’s believed to benefit the skin and treat skin infections both internally and externally.

The primary active compound of holy basil oil is eugenol, also the active ingredient in the powerful antimicrobial clove oil, which is widely believed to help combat many skin disorders. Holy basil also contains other therapeutic components, including gamma-caryophyllene and methyl eugenol.

Research published in the International Journal of Cosmetic Science shows that when used with coconut oil as a carrier, herbal products containing holy basil absorb into the skin even better and could be even more effective against acne.

2. Protects Against Diabetes

Holy basil benefits appear to include the ability to control blood sugar (glucose) levels as demonstrated by several test tube and animal experiments, as well as human clinical trials.

A randomized, placebo-controlled, single-blind trial of holy basil points toward its anti-diabetic activity. In this trial, patients with noninsulin-dependent diabetes experienced decreases in fasting blood sugar levels, postprandial (after a meal) blood sugar levels, urine blood sugar levels and mean total cholesterol levels during the treatment period.

Overall, researchers concluded this herb may be prescribed as part of a treatment plan for people with metabolic syndrome or mild to moderate noninsulin-dependent diabetes.

3. Helps Combat Cancer

Research shows that people who regularly consume tulsi may be less likely to be immunocompromised and less susceptible to developing certain types of cancer cells.

According to research published in the journal Nutrition and Cancer, tulsi and its phytochemicals (including eugenol, rosmarinic acid, apigenin, myretenal, luteolin, β-sitosterol and carnosic acid), in some cases, may help prevent chemical-induced lung, liver, oral and skin cancers.

It’s believed this is due to the herb’s anti-carcinogenic and antioxidant activity, which alters healthy gene expressions, induces cancer cell death, prevents blood vessel growth from contributing to cancer cell growth and stops metastasis — which is the spread of cancer from one organ to another.

Holy basil also seems to protect the body from radiation poisoning and may help minimize damage from radiation treatment, according to research published in 2016 in the the Journal of Cancer Research and Therapeutics. It selectively protects the normal tissues against the destructive effects of radiation.

In fact, the journal Nutrition and Cancer published an interesting review outlining how tulsi may cause less side effects than other cancer treatments as it’s generally non-toxic.

4. Balances Stress Hormones

There’s evidence that tulsi acts as an adaptogen by addressing physical, chemical, metabolic and psychological stress through a unique combination of pharmacological actions. One of the most well-researched abilities of this herb is keeping hormone levels balanced naturally and helping manage symptoms of anxiety.

According to a scientific article published in the Journal of Ayurveda and Integrative Medicine:

Tulsi has also been shown to counter metabolic stress through normalization of blood glucose, blood pressure and lipid levels, and psychological stress through positive effects on memory and cognitive function and through its anxiolytic and antidepressant properties.

Studies show that holy basil contains three phytochemical compounds that help achieve these results. The first two, ocimumosides A and B, have been identified as anti-stress compounds and may lower blood corticosterone (another stress hormone) and create positive alterations in neurotransmitter levels in the brain.

According to an article published in Alternative and Complementary Therapies, the third, 4-allyl-1-O-beta-D-glucopyranosyl-2-hydroxybenzene, is also able to lower stress parameters in lab studies.

To use holy basil for anxiety, research suggests taking holy basil leaf extract twice daily after meals can help with managing symptoms. You can also try drinking tulsi tea or adding tulsi to your meals.

Does holy basil increase testosterone? While some speculate that it can boost testosterone production, perhaps by possibly reducing stress and supporting thyroid/adrenal function, there isn’t much evidence proving it has this effect.

Some preliminary research in animals actually shows the compound called ursolic acid found in holy basil may reduce fertility by damaging sperm. Therefore it may potentially be used as an effective male contraceptive agent, although it’s not used for this purpose medically at this time.

5. Relieves Fever

Holy basil supports immune function and is often recommended as a natural fever reliever, especially by practitioners of Ayurvedic medicine. Holy basil leaves are thought to act as antibiotic, germicidal and disinfectant agents, which means they can protect us from bacteria and viruses.

When we have fevers, it’s proof that our bodies are fighting against infection. Therefore, with its infection-fighting properties, tulsi may help fight a fever.

6. Helps Improve Respiratory Disorders

Holy basil benefits contains compounds including camphene, eugenol and cineole, which help provide relief from congestion and other symptoms of respiratory disorders.

Scientific studies have confirmed that this herb has impressive anti-asthmatic abilities and may make breathing easier, which is why it’s a commonly recommended herb for respiratory issues in Ayurvedic medicine.

7. Good Source of Vitamin K

One cup of tulsi leaves has more than your daily recommended value of vitamin K, making it a perfect source to prevent vitamin K deficiency. Vitamin K can be beneficial to your bone density, digestive health and more.

Vitamin K is an essential fat-soluble vitamin that plays an important role in bone health and heart health. It’s one of the main vitamins involved in bone mineralization and blood clotting, and it also helps maintain cognitive function, a healthy metabolism and cellular health.

Animal studies published in the Alternative Medicine Review also demonstrate that Ocimum tenuiflorum/Ocimum sanctum has cardio-protective properties. In other words, it appears to support heart function, including by maintaining healthy arteries and circulation.

8. Supports Dental Care and Oral Health

Tulsi may fight bacteria in your mouth that can lead to dental issues, such as cavities, plaque, tartar and bad breath.

It serves as a natural mouth freshener and cleanser because compounds found in the leaves support a healthy oral microbiome, including by killing bacteria and germs hiding in your mouth. Using an herbal mouthwash containing basil leaf extract twice daily seems to help reduce plaque and the risk for developing gingivitis.

Tulsi may also diminish ulcers in the mouth, and in vitro studies demonstrate it may stop the growth of oral cancer cells. For natural dental care, try adding a drop of tulsi essential oil to your toothpaste or drinking one cup of tulsi tea every day.

9. May Relieve Headaches

Practitioners of Ayurveda recommend holy basil as a natural headache remedy that can help relieve migraine pain.

Research suggests this is due to its ability to relieve inflammation, sinus pressure and muscular tension by fighting effects of stress. Try diffusing holy basil essential oil or making tulsi tea to reduce headache symptoms.

10. Supports Eye Health

Our eyes are susceptible to viral, bacterial and fungal infections that can be very dangerous. Tulsi is commonly prescribed in Ayurveda to fight against conjunctivitis — also commonly known as pink eye — thanks to its anti-inflammatory and soothing properties.

It may also help prevent a range of eye issues, including cataracts. According to Dr. S.K. Gupta of the All India Institute of Medical Sciences, topical administration of an herbal eye drop mixture containing turmeric and holy basil extracts helps counter the oxidative stress and insoluble protein formation that lead to cataracts.

How to Use

Can you eat tulsi holy basil? Yes, Ocimum tenuiflorum and Ocimum sanctum have a sweet, aromatic smell and a minty taste and are used in garnishing foods, sauces and soups. This is why they are commonly cooked with in places like India and Thailand.

They’re also commonly used to make juices, flavored water and tulsi tea. For example, in India people eat tulsi raw in order to fight off a cough or cold.

Common Uses

• Holy basil essential oil — Holy basil essential oil (or holy basil tincture, with the species names Ocimum tenuiflorum or Ocimum sanctum) can be found in many health food stores or online. The essential oil is extracted from the holy basil plant and is used in lotions, soap, perfume, shampoo and conditioner. You can also diffuse the oil in your home. The calming and immune-boosting properties can be inhaled as well.
• Holy basil supplements — You can find dried tulsi in capsule form, sometimes offered in fermented options, which some sources suggest make it more easily digestible. This is a convenient option if you don’t enjoy the smell or taste of basil.
• Holy basil tea — Ayurvedic practitioners recommend the regular consumption of tulsi tea as an essential lifestyle practice. Tulsi tea is a popular beverage in India that’s consumed in place of coffee. You can find tulsi tea at many health food stores. It comes in boxes of tea bags, or you can make your own using dried tulsi.

How to Make Tulsi Tea at Home

You can buy dried tulsi in bulk and use a tea ball to make this beneficial and tasty tea. If you’d rather have an iced tea, it’s simple to let the tea cool and add ice and stevia or lemon for flavor.

You can also prepare tulsi juice, which includes five tulsi leaves that have been infused in water.

To prepare tulsi leaves, clean them thoroughly, and then chop them coarsely with a kitchen knife. It’s best to use fresh tulsi leaves within a day or two, but they can be stored in a sealed bag in the refrigerator for five days or so.

Combine two to three teaspoons of dried tulsi with hot water, and let it sit for about five minutes before removing the leaves.

Cooking with Holy Basil

One tablespoon of fresh, chopped tulsi makes a great addition to this green tea chicken soup recipe. The tulsi addition brings the health benefits of this soup up a notch by adding infection-fighting and stress-relieving properties.

Fresh tulsi/tulsi powder can also add an interesting and unexpected flavor to everyday salad recipes.

Using Tulsi in Baths

Adding tulsi tea to your bath is an awesome way to help enhance organ function and fight bacterial or fungal infections. Check out these 10 detox bath recipes.

Adding holy basil essential oil to your skin care regimen is also a great way to improve acne. Try this invigorating homemade honey face wash for clear skin.

You can buy and care for a tulsi plant, or you can purchase tulsi powder from a health food store. If you buy fresh holy basil, look for leaves that are vibrant and green without any holes or dark spots.

Dosage

Tulsi holy basil dosage recommendations depend on how you’re using the plant and the symptoms you’re managing.

Some studies have found people who take low doses between 200 and 600 milligrams of holy basil extract each day may experience improvements in symptoms like anxiety, pain, indigestion, etc.

However, higher doses are usually recommended for treating persistent symptoms, such as 600 to 2,200 mg/day, divided into several doses for the best results.

Related: Ashwagandha Tea: A Simple Way to Fight the Negative Effects of Stress

Risks and Side Effects

What are the side effects of holy basil? Researchers have found that holy basil is generally safe for regular consumption and topical use.

However, holy basil side effects may sometimes include nausea, vomiting, indigestion and changes in certain hormones when used for an extended period of time.

Does holy basil make you sleepy? While it may help you feel calmer, it’s not a sedative and shouldn’t cause drowsiness.

To be safe, it’s generally recommended to use this herb for about six weeks or less before taking a break.

One note to keep in mind is that tulsi may slow blood clotting, so taking tulsi along with medications that also slow clotting may increase the chances of bruising and bleeding. Some medications that slow blood clotting include aspirin, clopidogrel, dalteparin, enoxaparin, heparin, ticlopidine and warfarin.

Due to its influence on blood clotting, you should discontinue use of holy basil two weeks before any scheduled surgery.

Holy basil may cause problems during pregnancy or breastfeeding, so you should avoid using it during these times unless working with a doctor.

Conclusion

• Holy basil (Ocimum tenuiflorum or Ocimum sanctum) is referenced often in Ayurvedic medicine as an adaptogen herb that can help treat a large number of conditions, especially those related to stress.
• This herb is available in leaf, powder, supplement and essential oil form. Used for thousands of years, there have been very few holy basil side effects reported, yet it’s known to support overall homeostasis and balance.
• One of the most common uses for this adaptogen is treating anxiety. Other reasons to add it to your routine include to fight acne, diabetes, some types of cancer, hormonal issues, fevers, respiratory disorders, headaches and dental issues.

The post 10 Holy Basil Benefits: Tulsi Helps Anxiety, Acne & More appeared first on Dr. Axe.

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

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

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

What Are Adaptogens?

Adaptogens are a unique class of healing plants, including certain foods and herbs. Today they are most commonly consumed as supplements and herbal products, such as capsules, powders and tinctures.

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

According to naturopath Edward Wallace, an adaptogen doesn’t have a specific action. It helps you respond to any influence or stressor, normalizing your physiological functions.

The term adaptogenic herbs or substances was first recorded in 1947 by N.V. Lazarev, a Russian scientist, who used it to describe this non-specific effect that increases the body’s resistance to stress. Defined by two other Russian research scientists in 1958, adaptogens “must be innocuous and cause minimal disorders in the physiological functions of an organism, must have a nonspecific action, and usually [have] a normalizing action irrespective of the direction of the pathological state.”

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

Related: Gynostemma Benefits (+ How to Use Jiaogulan)

How They Work

Do adaptogens really work? Research suggests that they are in fact pretty good at promoting restful sleep, boosting energy during the day, and helping with things like athletic performance, recovery and concentration while at work or school.

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

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

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

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

Some people at the highest risk for adrenal issues include:

• young parents
• university students
• primary caregivers, like nurses or family members who care for invalid relatives or patients

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

Related: Giloy: The Ayurvedic Herb that Aids Digestion, Detoxification & More

Top 9 Adaptogenic Herbs

What are the most powerful adaptogens? In his book “Adaptogenic Herbs,” certified herbalist David Winston gives a list of 15 recognized adaptogens. Today, I’ll discuss the types I believe to be most beneficial as part of a stress-relieving lifestyle (in addition to other natural stress relievers).

Please note: I am reviewing evidence on individual adaptogenic herbs, not combinations of them often marketed as cortisol blockers.

1. Panax Ginseng

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

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

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

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

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

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

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

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

2. Holy Basil

Also called tulsi, holy basil is known in India as a powerful anti-aging supplement. Holy basil benefits have long been an integral part of Ayurvedic medicine to treat a large number of conditions, such as “infections, skin diseases, hepatic disorders, common cold and cough, malarial fever and as an antidote for snake bite and scorpion sting.”

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

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

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

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

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

In addition to these stress-related benefits, holy basil may potentially help:

• lower blood pressure
• reduce seizure activity
• fight bacteria
• kill certain fungi
• combat viral infections
• protect the liver
• promote immune system function
• reduce pain response

However, most of these have not been studied extensively and are in their infancy, as far as research goes.

3. Ashwagandha

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

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

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

You might be interested to know that ashwagandha hasn’t only been studied in animals and labs, but in humans as well. A double-blinded, randomized, controlled trial (RCT, considered the “gold standard” of research) of 64 subjects found that it “safely and effectively improves an individual’s resistance towards stress and thereby improves self-assessed quality of life.”

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

4. Astragalus Root

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

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

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

5. Licorice Root

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

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

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

Other benefits of licorice root include the potential to help with fat reduction and decrease androgen hormones and testosterone in women.

6. Rhodiola

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

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

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

Interestingly, rhodiola may even have an impact on acute stress responses, as explained by a 2012 study in human subjects. Giving the individuals rhodiola rosea resulted in a small reduction in cortisol (tested in saliva) and a very large reduction in the acute stress caused by “intense short duration physical exercise in sedentary persons.”

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

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

7. Cordycep Mushrooms

Cordyceps, as well as reishi, shiitake and maitake mushrooms, are fungi with antioxidant properties. That means nutrition-rich mushrooms have all the benefits of antioxidant foods.

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

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

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

Another human trial found that cortisol levels of both men and women were lower over time when taking cordyceps extract compared to a placebo in subjects recovering from motion fatigue, a form of stress.

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

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

8. Schisandra Berry

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

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

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

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

9. Turmeric

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

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

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

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

Related: What Is Turkesterone? Potential Benefits & Side Effects of This Muscle-Building Supplement

Supplements and Dosage (Plus How to Add to Diet)

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

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

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

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

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

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

Related: The Top 101 Herbs and Spices for Healing

Risks and Side Effects

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

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

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

Conclusion

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

The post Adaptogens: Top 9 Adaptogenic Herbs for Stress & More appeared first on Dr. Axe.

Herbal tea is made from plants that have therapeutic properties, with impressive nutritional value and health-promoting antioxidants. This type of tea is commonly consumed in traditional medicine to help the body maintain balance and ward off illness.

Adding a daily cup of herbal tea to your diet can boost your antioxidant intake by a whole lot, help support a healthy heart and brain, and support digestive health. It’s an easy way to combat oxidative stress that can cause illness, promote healthy aging and keep your body in balance.

What Is Herbal Tea?

Herbal teas are made from dried herbs, flowers, fruits and spices. They are consumed for their therapeutic, health-promoting properties.

Unlike true teas that come from the Camellia sinensis plant, herbal teas are not made from the leaves of this “tea shrub.” White tea, green tea, oolong tea and black tea are all made from a C. sinensis variety, but herbal teas are brewed from ingredients that you may already have in your kitchen.

Related: Butterfly Pea Flower Benefits + How to Use It

Top 11 Healthiest Herbal Teas (Plus Benefits)

1. Ginger Tea

Ginger tea has been consumed for thousands of years to relieve nausea and digestive complaints. Ginger contains valuable compounds, including gingerol, which is particularly beneficial for issues related to inflammation and immune system health.

A systematic review published in 2020 indicates that ginger helped improve nausea, inflammation, metabolic syndromes, digestive function and colorectal cancers.

To make ginger tea at home, add a clean two-inch knob of fresh ginger to two cups of boiling water, and let it simmer for 10–20 minutes. To enhance its flavor and impact, you can add lemon juice and a pinch of cayenne pepper.

2. Chamomile Tea

There are numerous chamomile benefits, including its ability to ease anxiety, relieve seasonal allergy symptoms, reduce muscle spasms and improve insomnia. It’s also used to alleviate PMS symptoms and other menstrual disorders.

It’s been consumed for nearly 5,000 years and remains one of the most popular herbal teas today.

Research shows that chamomile contains many bioactive constituents that are used for medicinal preparations, including antioxidants that help fight free radical damage and work to prevent cell mutation.

You can find a high-quality chamomile tea at just about any grocery or health food store. Look for a tea that’s made with pure chamomile flower leaves, which is where the beneficial oils are held.

3. Turmeric Tea

Turmeric tea is made from the root and powder of the beneficial herb. The active ingredient, curcumin, has been proven to have impressive anti-inflammatory effects. It’s able to help decrease markers of inflammation that may contribute to conditions like autoimmune disease.

Drinking turmeric tea can also help relieve joint pain, enhance immune function and regulate blood sugar levels.

You can make turmeric tea with dried, ground and powdered forms of the herb. Allow about two tablespoons of turmeric to simmer in two to four cups of water for 10 minutes. Then strain the water, and add ginger for flavor.

4. Peppermint Tea

Peppermint tea has been studied for its anti-inflammatory and antimicrobial properties. It’s consumed to ease IBS symptoms and reduce respiratory congestion, too.

You may also find that drinking a cup of this anti-inflammatory tea gives you a boost of energy because of the invigorating effects of the menthol compound.

Peppermint tea can be found at most grocery or health food stores. You can also make your own by adding one to two drops of a good-quality, pure-grade peppermint essential oil to green, white or black tea.

5. Chrysanthemum Tea

Chrysanthemum tea, which comes from the mum plant, features an impressive phytochemical content. It has been consumed in Traditional Chinese Medicine for centuries for its healing, health-promoting properties.

It has cooling and calming properties, which is why it’s often used to relieve cold and respiratory conditions and reduce fever. It’s also rich in antioxidants, including anthocyanin, and it has been shown to support heart health.

You can purchase chrysanthemum tea at health food stores or make your own at home by adding three to six whole mum flowers (that haven’t been grown with chemicals) to simmering water for five minutes.

6. Rooibos Tea

Rooibos tea is an herbal tea that’s native to South Africa and comes from a plant that’s rich in antioxidants (with 50 percent more antioxidants than green tea) and has impressive anti-inflammatory effects. It’s best known for its quercetin and aspalathin content, which work to protect cells against free radical damage.

Rooibos tea benefits liver and digestive health, too, and may help diabetics.

You can find red and green rooibos tea at health food stores, or it can be brewed at home. Rooibos should be steeped longer than most other herbal teas, so leave it for 10–15 minutes.

7. Dandelion Tea

Dandelion roots and flowers make for a nutritious and health-promoting herbal tea. Dandelion tea is rich in vitamin K, which is important for bone health, and it’s an excellent liver cleanser that serves as a natural diuretic.

It has also been found to fight diabetes and provide disease-preventing antioxidants.

Like most popular herbal teas, you can find dandelion tea for sale at your grocery store, but you also have the option of preparing it at home. Simply steep one tablespoons of stems or flowers for 30 minutes in simmering water. If you use dandelions from your garden, make sure they haven’t been exposed to chemical pesticides or fertilizers.

8. Chaga Tea

It’s no wonder why mushroom coffee and tea are rising in popularity recently. They are rich in nutrients that offer immune system support, fight cancer, reduce inflammation and boost endurance.

Chaga tea helps strengthen the immune system and possesses potent antiviral and antibacterial effects.

You can purchase mushroom tea that’s commonly made with a combination of chaga mushroom, codices, reishi, lion’s mane and turkey tail. To make chaga tea, let three whole mushrooms simmer in boiled water for about three minutes.

9. Ashwagandha Tea

Drinking ashwagandha tea is a common practice in Ayurvedic medicine, and it’s been used for thousands of years. Ashwagandha works as an adaptogen that helps the body deal with stress so it can stay in balance.

Ashwagandha is one of the healthiest teas because it helps counteract many of the biological changes that occur when you’re dealing with chronic stress. It has been found to help reduce cortisol levels, overcome symptoms of adrenal fatigue, stabilize mood and reduce inflammation.

It’s easy to find ashwagandha tea bags, but there’s an easy tea recipe too. Add about a teaspoon of dried ashwagandha roots to a cup of simmering water, and let it sit for 10 minutes.

10. Cinnamon Tea

There’s something very comforting about drinking cinnamon tea on a cool day. It’s warming and can help reduce inflammation, stabilize blood sugar, boost brain function and support heart health.

Research shows that cinnamon tea may help lower LDL cholesterol and triglycerides. It can also help patients control diabetes by decreasing fasting blood sugar levels and enhancing the effectiveness of insulin.

11. Hibiscus Tea

Hibiscus tea comes from the plant’s flowers and originated as a therapeutic beverage in North Africa and Southeast Asia. Hibiscus tea can help reduce blood pressure in people with hypertension, improve cholesterol levels, fight oxidative stress and combat insulin resistance.

It also contains bioflavonoids that may help fight depression and boost mood.

Hibiscus can be purchased in dried or extract form. You can add the dried flowers to simmering water for five to 10 minutes or purchase hibiscus tea at most grocery stores.

Related: Jasmine Tea Benefits for Skin, Brain & Heart Health (Plus How to Make It)

How to Make Tea

Making herbal tea is simple, and you can pretty much follow the same tea recipe for each herb or plant, with perhaps a few changes depending on the type.

In general, add about one tablespoon of plant roots, stems or flowers to one cup of boiling water. Then let the plant parts steep in simmering water or hot water that has been removed from heat.

Steep times vary from plant to plant — most commonly five to 15 minutes.

For plant parts, you can use them fresh, dried or even in extract form. Adding one to two drops of a high-quality essential oil, for example, can make an herbal tea.

Some herbal teas taste more earthy than others, so adding lemon, honey or stevia is a great option for sweetening your tea. If you add raw honey, make sure the tea cools first.

Risks and Side Effects

Each herbal tea comes with its own unique precautions and potential side effects. It’s possible to experience allergy symptoms from an herb, so if you notice an itchy throat, redness, swelling or upset stomach, stop drinking that type of tea immediately.

Some herbal teas should not be combined with certain medications and shouldn’t be consumed by women who are pregnant. Hibiscus tea, for example, should never be consumed during pregnancy because it may put women at risk of premature labor.

It’s generally safe to consume one to two cups of herbal tea per day.

You can, of course, overdo it and increase the risk of experiencing adverse side effects. It’s best to drink herbal teas in moderation, not exceeding four cups per day.

Conclusion

• Herbal tea has been consumed for thousands of years for its therapeutic properties. There are several types of herbal teas, which are made from plant parts that are steeped in hot water.
• There are several popular herbal teas that offer a range of health benefits, including chamomile, turmeric, cinnamon, chaga and ashwagandha teas. They are loaded in health-promoting antioxidants and help promote better mood, health health and more.
• To make herbal tea at home, simple add the plant parts to boiled water, and let simmer or steep for five to 15 minutes. Then strain the parts and enjoy.

The post Herbal Tea Benefits + How to Make at Home appeared first on Dr. Axe.

Honey and cinnamon have been used since ancient times to support human health and wellness. Honey has a rich history dating back to ancient Greek, Roman, Vedic and Egyptian texts, while cinnamon has been used in Chinese and Ayurvedic folk medicine for over 2,000 years. 

We know that, individually, both cinnamon and honey possess powerful therapeutic properties. What about when you use them together?

If one is good by itself, does that mean that the two combined can be even more beneficial? Here’s what you need to know about the combination of honey and cinnamon.

Benefits of Cinnamon

1. Rich in Antioxidants

A major benefit of cinnamon is its antioxidant content. This helps reduce free radical damage and slow the aging process.

Researchers have identified at least 41 different compounds in cinnamon with health-promoting capabilities.

2. Has Antimicrobial Properties

Because cinnamon has antimicrobial properties, it can be used to optimize oral hygiene, fight infections and support skin health. Research suggests that it helps improve bad breath and tooth decay, ease respiratory issues like the common cold and sore throat, and soothe skin irritation, redness and swelling.

3. Relieves Inflammation

The flavonoids in cinnamon have been proven to help alleviate inflammation, reduce swelling, ease muscle soreness and lessen the severity of allergic reactions.

4. Protects Heart Health

Research shows that cinnamon may reduce several of the most common risk factors for heart disease, including high cholesterol levels, high triglyceride levels and high blood pressure. It may be a helpful blood coagulant that helps the body form blood clots and promotes circulation.

5. Stabilizes Blood Sugar

Studies indicate that cinnamon has anti-diabetic effects and can lower blood sugar levels and improve sensitivity to the hormone insulin. This is what makes it one of the best foods for diabetics.

6. Supports Brain Function

Antioxidants in cinnamon have been found to help defend against the development of neurological disorders, such as Alzheimer’s disease and Parkinson’s disease.

Benefits of Honey

1. Helps Fight Allergies

The bee pollen in honey helps boost immunity and can improve allergy symptoms with a concept called immunotherapy. Studies indicate that consuming local pollen reduces a person’s sensitivity over time, thereby reducing allergy symptoms.

2. Provides Antioxidants

A daily dose of honey provides health-promoting antioxidants that help block free radicals in the body and prevent a number of diseases. Research shows that consuming honey increases levels of disease-fighting polyphenols in the blood and other antioxidants that support enzyme activity.

3. Supports Sleep

Honey helps promote restorative sleep. It helps restock the liver’s glycogen supply and prevents the brain from searching for fuel, which can keep you up at night.

Eating honey also promotes the release of melatonin in the brain by stimulating the release tryptophan.

4. Relieves Cough

Research suggests that a single dose of honey can reduce mucus secretion and coughs. One study found that honey was just as effective as diphenhydramine and dextromethorphan, two ingredients that are commonly used in over-the-counter cough medicines.

5. Aids Wound Healing

Studies show that honey is an antibacterial agent that aids wound healing and creates an inhospitable environment for bacteria. It can be used for the treatment of wounds, burns and skin ulcers.

Related: Honey Water Benefits + How to Make It

How Honey and Cinnamon Work Together

Honey and cinnamon both possess powerful antimicrobial, anti-inflammatory and antioxidant properties. This is why they’ve been used in ancient medicine to relieve a slew of health conditions.

The reasons these two superfoods create such a powerful effect on the body vary but generally center on their ability to control inflammation, combat free radicals and boost immune function.

When used together, cinnamon powder and honey offer a range health benefits, improving cholesterol and immune system health, while aiding weight loss and fighting heart disease. The compounds found in both foods come together to have the best effects, making them a perfect addition to tea, recipes or even a glass of water.

Here’s a rundown of their combined health benefits for weight, heart health and more:

1. Combat Allergies

Cinnamon and honey both help fight allergies and allergy symptoms. A perfect example of how cinnamon can help with allergies can be seen in a study that evaluated its ability to control the powerful allergen house mites.

This allergen has become a global problem, and researchers from the University of Kentucky College of Agriculture, Food and Environment found that at least 45 percent of young people with asthma are allergic to house dust mites.

Researchers from Egypt tested the effect that various essential oils had in killing the highly allergic house mite and found that cinnamon was the most potent agent. This is due to cinnamon’s component cinnamaldehyde. Note: Cinnamon oil is toxic to cats and shouldn’t be used in cat households.

Honey also serves as a natural therapeutic agent for fighting allergies. Ingesting just a teaspoon of local raw honey every day can boost your immune system and fight allergies by helping build a tolerance to local pollen.

The International Archives of Allergy and Immunology published an article that analyzed this theory and discovered that preseasonal use of birch pollen honey helped people with birch pollen allergies by lowering total symptoms by 60 percent. Those treated with honey experienced twice as many asymptomatic days, had 70 percent fewer days with severe symptoms and used 50 percent less antihistamines compared to the group that took conventional medications for allergies.

2. Improve Diabetes Symptoms

Cinnamon and honey together can be beneficial for healthy blood sugar management. Research published in the journal Nutrition Research suggests that up to 1,500 milligrams of cinnamon supplementation benefits the lipid profile, liver enzymes, insulin resistance and high-sensitivity C-reactive protein in diabetics and people with nonalcoholic fatty liver disease patients.

According to a study published in the Journal of Medicinal Food, honey has been observed to cause a lower elevation of plasma glucose levels in diabetics compared to dextrose and sucrose. Some suggest that the insulin-boosting power of cinnamon can counteract this glucose elevation in honey, which would make your honey and cinnamon mixture a low glycemic index food.

3. Fight Acne and Skin Infections

Because of the combination’s antimicrobial capacity, cinnamon oil mixed with honey is used all over the world to treat skin conditions, such as acne and skin issues. Researchers from Iran even discovered that the antibacterial, anti-inflammatory and antioxidant properties of honey are actually more potent in treating wounds and burns and result in less skin problems than conventional medicine.

A 2017 study published in Phytotherapy Research found that cinnamon essential oil significantly inhibited the production of several inflammatory biomarkers that are involved in skin inflammation and tissue remodeling. It works as a powerful anti-inflammatory agent that can help soothe some skin conditions and improve the immune response.

4. Relieve Common Cold and Other Respiratory Issues

The cinnamon-honey combination helps relieve common cold and respiratory symptoms, like sore throat, by fighting infections, boosting immunity and providing antioxidants.

In a study published in the American Journal of Chinese Medicine, cinnamon essential oil was found to be highly effective in slowing the growth of a number of bacteria and fungi. The study showed that cinnamon oil inhibits the growth of E. coli, candida and staph aureus — all microorganisms that can cause a number of diseases, including the common cold.

Research shows that honey is better than no treatment in reducing the frequency of cough and may even be more effective than diphenhydramine, an antihistamine. Plus, there’s evidence that honey is loaded with protective antioxidants that help fight respiratory conditions and many other health issues.

Regularly combining cinnamon’s antimicrobial properties with immune-boosting raw honey boosts the body’s immunity and ability to fight off respiratory infections like the common cold. If you happen to get some kind of respiratory condition, consuming cinnamon and honey may help shorten your recovery time.

5. Fight UTIs

Cinnamomum zeylanicum works as a powerful antibacterial agent, and research shows that it effectively inhibits the growth of gram-negative bacteria like E. coli, the main cause of urinary tract infections. A lab study conducted in Algeria found that when honey was tested against 11 multi-drug-resistant bacterial strains that were isolated from urinary tract infections of pregnant women, it exhibited potent antibacterial activity.

Ingesting a combination of cinnamon powder and honey not only helps destroy the bacteria within the urinary tract, but it may also inhibit the growth of germs living in the bladder, thereby working as a potential preventative measure against bladder infections.

6. Soothe Digestive Issues

Honey and cinnamon have become quite popular in managing digestive issues, such as constipation, nausea and ulcers. This makes sense, as these superfoods have been used as natural remedies for digestive ailments by our ancestors.

Honey has proved to be a predigested nectar, so it is easy for the body to break it down. That can soothe an aggravated system.

Cinnamon has antimicrobial characteristics that have helped countless people with bacterial overload in their digestive systems. This is especially true for people suffering from an E. coli infection, like a UTI.

7. Boost Energy

Cinnamon and honey feature beneficial compounds that help boost energy. Chinese folk medicine has used cinnamon to promote healthy energy flow for centuries, and because of its insulin-boosting property, cinnamon has been known to give people energy as it stabilizes your blood sugar and improves insulin action in the brain.

Honey is packed with micronutrients and antioxidants that help boost energy levels, fight inflammation and reduce signs of aging. When you take a teaspoon mixture of the two, you get a low-glycemic boost to help fuel your body, whether you just need a pick-me-up or you’re trying to get through a workout.

8. Treat Gingivitis

The past few years, several studies have come out showing that Manuka honey can help treat gingivitis and periodontal disease. Due to its superior antimicrobial properties, researchers from the School of Dentistry at the University of Otago in New Zealand discovered that chewing or sucking on a Manuka honey product not only caused a 35 percent decrease in plaque, but it led to a 35 percent reduction in bleeding sites in people suffering from gingivitis.

When combined with the powerful antimicrobial cinnamon, regular use of the amazing mixture can do wonders to your choppers. Honey and cinnamon benefits are proving to be a winning combination when it comes to dental health.

How to Use

One of the easiest ways to use honey and cinnamon to boost your health is to simply combine a half teaspoon of powdered cinnamon with a teaspoon of organic raw honey and ingest the mixture once daily. You can add this combination to water or use it to make an energizing and immune-boosting drink.

This secret detox drink, for example, is also made with cinnamon and honey, along with other detoxifying ingredients like apple cider vinegar, cayenne pepper and lemon juice.

Of course, there are many other ways to use cinnamon and honey in your cooking and add it to your diet. They can be added to your smoothie, used to make herbal tea and added to your homemade baked goods.

This delicious gluten-free coffee cake is made with both cinnamon and honey.

You can also apply cinnamon powder (or one to two drops of cinnamon oil) and honey to your skin to fight acne and skin issues. Simply create a paste by combining the two ingredients. Then apply it onto the area of concern before bed so it can sit for several hours.

However, before using honey and cinnamon topically, do a patch test to make sure that your skin won’t have any adverse reactions.

Risks and Side Effects

Cinnamon and honey are safe for internal and topical use, but like all foods, some people may react adversely. If you experience skin irritation, stomach pain, sweating, diarrhea or nausea after using cinnamon or honey, stop taking right away.

If you use cinnamon essential oil, remember that a small amount (one to two drops) goes a long way. Perform a patch test on your skin before using it topically, and if you experience a burning sensation, avoid it.

Children under 12 months of age should never consume honey because it’s a potential source of botulism spores, a type of bacteria that can be toxic to babies.

If you plan to use honey and cinnamon as part of your daily health regime and you already take medications, talk to your doctor about possible interactions.

Conclusion

• Honey and cinnamon are two superfoods that can help boost immunity, fight allergies and diabetes, promote detoxification, and fight UTIs. They are also beneficial for skin, cardiovascular, cognitive and dental health.
• It’s easy to add cinnamon and honey into your health regime. You can combine half teaspoon of powdered cinnamon, one teaspoon of honey and one cup of water. You can also add cinnamon and honey to your smoothies, tea, breakfast bowls and baked goods.

The post Benefits of Honey and Cinnamon: Are 2 Superfoods Better Than 1? appeared first on Dr. Axe.

Pau d’arco is native to South America, where it has been used to treat a wide range of conditions. There are reports of medicinal uses of pau d’arco tea dating back to 1873, and it was used in the Amazon rainforest as a “miraculous” healer for tumors with impressive anti-inflammatory effects.

Pau d’arco, also called tabebuia avellanedae, is a canopy tree from the Bignoniaceae family with extremely hard wood. Its name is the Portuguese word for “bow stick.” This is an appropriate term because the tree was actually used by native South Americans for making hunting bows.

The bark and wood of the tree are used externally and internally to treat:

• arthritis
• pain
• inflammation of the prostate gland
• fever
• dysentery
• boils
• ulcers
• various cancers

One of the easiest ways to use pau d’arco is by consuming a tea made from the inner bark of pau d’arco or applying the tea water to the skin. 

What Is Pau D’arco?

Pau d’arco, also called taheebo, is an evergreen tree that has rose-colored flowers. There are nearly 100 species of pau d’arco, but only a few yield high-quality material. It takes extremely skilled gatherers to know what species are the most effective.

Two well-researched and used species are lapacho tabebuia impetiginosa and red lapacho tabebuia.

The medicinal part of the tree is the bark, specifically the inner lining of the bark, called the phloem (pronounced floam). Unfortunately, many companies use the whole bark, containing the dead wood too, and this naturally dilutes the activity of the material.

The bark of tabebuia avellanedae is valued for its powerful and therapeutic phytochemicals. Research on red lapacho tabebuia identified two active chemicals in pau d’arco called naphthoquinones: lapachol and beta-lapachone.

These chemicals have the power to kill bacteria, fungi, viruses and parasites. They have also shown anti-inflammatory properties, which are important in treating health conditions such as osteoarthritis.

Related: Herbal Tea Benefits + How to Make at Home

Benefits

1. Rich in Lapachol and Other Antioxidants

Pau d’arco tea contains several compounds, including quinoids, benzenoids and flavonoids. These compounds have displayed biological activity against harmful organisms.

Pau d’arco also has a significant amount of lapachol, which comes from the stem of the tree. The U.S. Department of Agriculture indicates that lapachol is known be toxic and resistant to nearly all types of harmful organisms.

A 2005 study published in Oncology Reports found that lapachol has great potential as an application in fighting metastasis, which is the spread of a cancer or other disease from one organ of the body to another. Metastasis is the major process responsible for the death in cancer patients, and the recent research involving lapachol is promising.

Lapachol is also used for its antioxidant and antimicrobial effects, but some research suggests that high doses of this compound can lead to dangerous side effects, like reproductive toxicity. Pau d’arco also contains another chemical called beta-lapachone, which has also demonstrated toxicity to harmful organisms, similar to lapachol.

2. Reduces Pain

Research shows that pau d’arco tea has the power to naturally reduce pain in patients suffering from cancer and other serious health conditions. It has the ability to lessen the pain associated with several kinds of cancer, especially cancer of the prostate, liver or breast.

Consuming pau d’arco tea has also been found to help relieve arthritic pain.

A 2001 study published in BMC Pharmacology examined the antinociceptive (pain-reducing) and antiedematogenic (to reduce swelling) effects of pau d’arco inner bark, measured by experimental models in mice that underwent pain stimulated by nerve cells. The inner bark aqueous extract, administered orally in three different concentrations, reduced the sensory process that provides the signals that lead to pain.

3. Fights Candida

Pau d’arco helps the body fight candida. Candida, also known as candidiasis, is a common yeast infection that has been proven to contribute to many health problems, from a sore throat to serious stomach problems.

The body normally produces yeast in the mouth, vagina, rectum and digestive tracts, and in normal amounts it remains harmless. However, if the body’s natural pH balance is upset, candida symptoms can quickly grow out of control.

4. Reduces Inflammation

An overactive immune system results in the body being flooded with defense cells and hormones that damage tissues. Dietary and environmental toxins build up in the body, and this turns the immune system on — keeping it highly reactive.

This is what leads to inflammation, which is at the root of most diseases.

A 2014 study published in the Journal of Toxicological Sciences found that pau d’arco increased the expression of Nrf2-target genes in the intestine. Nrf2 is a protein that regulates the expression of antioxidant proteins that protect against oxidative damage triggered by injury and inflammation.

The results of this study show that the activation of Nrf2 could mediate the beneficial effects of pau d’arco, particularly in the intestine, which can be severely affected by inflammation.

5. Helps Treat Ulcers

Ulcers are burns that form in the lining of the upper part of the gastrointestinal tract. When they occur in the stomach, they’re called gastric ulcers. If they form in the first part of your small intestine, the duodenum, they’re referred to as duodenal ulcers.

Peptic ulcer disease begins when a weakness in your stomach or intestinal lining allows acid to create an erosion or sore in the lining. It’s the most common type of stomach disease, according to the American Gastroenterology Association.

Ulcers are caused by an increase in stomach acid caused by stress, medications, diet, smoking, alcohol or H. pylori, a type of bad bacteria. The most common ulcer symptom is a burning pain aggravated by stomach acid that comes in contact with the ulcerated area.

A 2013 study published in Phytotherapy Research found that pau d’arco extract significantly accelerated the healing of acetic acid induced gastric ulcers in rats by increasing mucus content and cell proliferation. This suggests that pau d’arco could be a treatment for peptic ulcer diseases in humans.

6. Combats Cancer

One of the most well-known effects of taheebo is its ability to fight cancer and relieve pain associated with cancer. A study conducted by the Dana-Farber Cancer Institute in Boston found that beta-Lapachone, a major compound in pau d’arco tea, is a potential compound to be added to cancer chemotherapy, particularly for prostate cancer.

It has been shown to kill cancer cells in studies conducted on animals. Another 2002 study concluded that beta-lapachone is one of a few novel anticancer drugs currently under active investigation, and it shows promise for chemotherapy alone and especially in combinations.

This powerful compound caused cancer cell death in mice, and the mice did not appear to be adversely affected by the treatment.

7. Provides Antiviral and Antifungal Properties

For thousands of years, pau d’arco has been used as an antiviral herb. The range of viruses stunted by pau d’arco tea extends from those that cause the common cold to those that are responsible for the life-threatening AIDS virus.

It has been shown in both in vitro and in vivo studies to actively inhibit, kill or stunt the growth of several dangerous viruses, including:

• herpes
• polio
• vesicular stomatitis
• avian myeloblastosis
• leukemia
• rous sarcoma virus