August 20, 2022 Reading time: 18 minutes

10 Proven Probiotic Yogurt Benefits & Nutrition Facts

Yogurt is a commonly consumed dairy product that is enjoyed around the globe for both its creamy flavor and stellar nutrient profile. Adding probiotic strains to the mix to the mix is a quick and convenient way to amp up the health benefits of this tasty ingredient even further, and studies show that probiotic yogurt can boost immune function, enhance heart health, ramp up fat-burning and more.

So is yogurt a good probiotic? 

Yogurt was prized for its creamy texture and multitude of uses. Back then, fresh milk was often carried in the stomach linings of animals, where many believe the healthy bacteria, along with the climate, contributed to the fermentation.

Today, however, the process is much different. Dairy milks are heated to the point of killing the existing bacteria, a process known as pasteurization. A starter culture of live bacteria is introduced, and the milk is allowed to ferment for several hours, until it is thick, rich and tart.

More and more research has found new benefits associated with yogurt and probiotic consumption. However, the main difference between supplementing with probiotics vs. yogurt is that probiotic yogurt supplies a broad array of other important nutrients as well, including protein, calcium and potassium. There are also a variety of other key vitamins and minerals in probiotic yogurt, meaning it can be an excellent addition to a healthy, well-rounded diet.

Health Benefits and Uses

1. Supports Digestive Health

One of the top benefits of probiotics is their ability to boost digestive health. Healthy bacteria that are added to yogurt help improve the microflora in the gut, which is responsible for supporting digestion and a healthy digestive tract. The yogurt probiotic content could potentially help treat certain gastrointestinal conditions, including colon cancer, IBS, constipation, diarrhea and lactose intolerance. Not only that, but many individuals who struggle with lactose intolerance find that yogurt is a soothing food rather than one that causes digestive distress.

2. May Lower Risk of Type 2 Diabetes

A recent study published in BMC Medicine found that eating more yogurt was associated with a reduced risk of developing type 2 diabetes. Like other probiotic foods, yogurt supports digestion and the absorption of nutrients throughout the digestive tract, which is essential for healthy blood sugar regulation. Another large review of 17 studies also found that taking probiotics benefits blood sugar control, which could help reduce the risk of developing type 2 diabetes.

3. Could Help Protect Against Colorectal Cancer

In a large study of over 45,000 individuals published in the International Journal of Cancer, yogurt consumption was linked to a lower risk of colorectal cancer. Researchers indicated the protective effect of yogurt was evident in the entire cohort. The reason for this is a healthier digestive tract, which is due to the probiotics and healthy bacteria found in yogurt.

4. Increases Bone Density

What you put on your plate plays a central role in bone health, and getting enough calcium and vitamin D is absolutely essential when it comes to keeping your bones healthy and strong to protect against bone loss. The benefits of yogurt with probiotics for women are especially important. It's estimated that one in three women around the world will experience a fracture due to osteoporosis at some point in their lifetimes.

Dairy yogurts are particularly high in calcium, which helps strengthen and maintain bone mass. Many dairy yogurts are also fortified with vitamin D, which promotes calcium absorption and supports proper bone mineralization.

5. Supports Weight Loss and Fat Loss

According to a study from the University of Tennessee at Knoxville, yogurt may help increase fat loss. The study showed that consuming yogurt daily for 12 weeks nearly doubled the amount of fat lost compared to a control group. The group that consumed the probiotic yogurt also lost 22 percent more weight and 61 percent more body fat. The study found the belly region and the waist circumference were particularly affected by yogurt consumption.

Probiotic supplements have also been linked to increased weight loss and fat-burning. In fact, one review conducted in 2018 found that taking probiotics for three to 12 weeks increased weight loss and led to reductions in body mass index and body fat percentage compared to a control group.

6. Boosts Immunity

In one recent study, researchers noted that the probiotics found in yogurt and other fermented milk products could improve immune function by increasing cytokine-producing cells in the intestines. Researchers also suggested that probiotic yogurt for babies could be especially beneficial, stating that supplementation of probiotic organisms in infancy could help prevent immune-mediated diseases in childhood.

Another study evaluating the effects of probiotic yogurt for toddlers and infants found that consuming formula with added probiotics reduced the number of days with fever, antibiotic prescriptions, clinic visits and child care absences.

For adults, consuming yogurt with probiotic content helps keep the digestive tract free of disease-causing bacteria. A randomized and placebo-controlled study in Sweden found that taking a probiotic slashed the number of sick days for shift workers in half compared to a control group.

7. Reduces Blood Pressure

Yogurt has over 600 milligrams of potassium in a single eight-ounce serving, knocking out nearly one-fifth of your daily needs for this important, heart-healthy mineral. A review of 36 clinical trials and 17 studies confirmed that potassium intake can play a major role in regulating blood pressure levels. Potassium is believed to help decrease sodium reabsorption and alter nervous system cell function to help reduce blood pressure and improve heart health.

A 2005 study from Harvard School of Public Health led by Dr. Alvaro Alonso found that people eating at least two to three servings per day of low-fat dairy experienced a 50 percent reduction in the risk of developing high blood pressure. Therefore, adding a good probiotic yogurt to your daily diet is imperative if you want to lower blood pressure or optimize your heart health.

8. Decreases Cholesterol

Some research suggests that the live probiotics in yogurt, including Lactobacillus Acidophilus, could help reduce cholesterol levels with just one serving per day. In a controlled clinical study published in Journal of the American College of Nutrition, consuming just one serving of probiotic yogurt containing Lactobacillus Acidophilus daily for three weeks led to a 2.4 percent reduction in serum cholesterol. According to the study, regular intake of probiotic yogurt has the potential to reduce the risk of coronary heart disease by a whopping 6 percent to 10 percent.

9. Regulates Mood

The effects of probiotics on the digestive tract and blood sugar levels have been well-documented. However, few people are aware just how closely gut health is tied to mood and mental health. In a study from UCLA's Gail and Gerald Oppenheimer Family Center for Neurobiology of Stress that studied brain scans during and after the study, researchers found healthy women who consumed two servings of probiotic yogurt daily for four weeks exhibited more control in emotions and less anxiety when introduced to emotional events than a control group.

A 2017 study also showed that the health of the gut microbiome could be closely linked to mental health as well. In the report, researchers noted that intestinal inflammation and alterations in the gut microbiome could potentially contribute to serious conditions, such as depression and anxiety.

10. Promotes Brain Function

In the same study mentioned above regarding mood regulation, researchers noted that probiotics have the potential to help with chronic pain, Parkinson's, Alzheimer's and autism. Researchers also raised the question of whether repeated courses of antibiotics can affect the brain. Antibiotics are prescribed to kill the dangerous bacteria but also kill the healthy bacteria that reside in our guts in the process. This reinforces the recommendation that yogurt and other probiotic-rich foods should be consumed as part of a healthy diet, especially after taking a course of antibiotics.

August 19, 2022 Reading time: 13 minutes

Lutein: The Antioxidant That Protects Your Eyes & Skin

Nicknamed the eye vitamin, lutein is a type of carotenoid antioxidant that is most well-known for protecting eye health. In fact, eye vitamins with lutein are some of the best vitamins for macular degeneration

Ask yourself this question: How many colors are in your favorite foods? 

Another convincing factor is that after the researchers tested effects of the carotenoid on human arteries that were removed during surgery, fewer white cells were present within the arteries after lutein supplementation compared to controls, suggesting that less inflammation and clogging occurred.



Foods

What vegetables and what fruits are high in lutein?
According to the American Macular Degeneration Association, the following foods are the best sources of lutein for increasing your intake naturally (not to mention for getting other antioxidants, vitamins and minerals too):

Kale  1 cup raw: 22 milligrams
Turnip Greens  1/2 cup cooked: 9 milligrams
Collard Greens  1/2 cup cooked: 8.7 milligrams
Spinach  1 cup raw: 6.7 milligrams
Broccoli  1 cup cooked: 3.3 milligrams
Brussels Sprouts  1 cup cooked: 2 milligrams
Corn  1 cup cooked: 1.4 milligrams
Green Beans  1 cup: 0.8 milligrams
Eggs  2 whole: 0.3 milligrams
Orange  1 medium: 0.2 milligrams
Papaya  1 medium: 0.2 milligrams

Lutein and zeaxanthin foods are important macular degeneration vitamins. That's why lutein in eggs, for example, can contribute to macular degeneration prevention, along with taking these eye supplements for further protection.

Risks and Side Effects

What are the side effects of taking lutein?
Lutein appears to be nontoxic and safe for consumption in moderate or even relatively high doses. 

August 19, 2022 Reading time: 12 minutes

Barberry: The Herb that Cleanses Your Gut, Liver and Gallbladder

Recent research is verifying what natural healers have known for centuries - barberry has an incredible range of remarkable health benefits.

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

Why is berberine so important? It's been shown to inhibit the growth of bacteria and lower inflammation, which is huge since we know that inflammation is at the root of most chronic diseases.

In addition, barberry extract has beneficial effects on both the cardiovascular and neural systems. Studies have shown that antioxidant-rich barberry can even help prevent center types of cancer.

What Is Barberry?

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

Some species of Oregon grape, a relative of barberry, are sometimes called barberry.

It's also referred to as European barberry, trailing mahonia or berberries. The root, bark and red berries of the barberry bush are used for medicinal purposes.

Can you eat a barberry? 

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

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

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

In addition to berberine and vitamin C, barberry also contains contains the B vitamin thiamine; the carotenoids beta-carotene, lutein and zeaxanthin; as well as chromium, cobalt and zinc.

Varieties

There are many barberry varieties including:
Japanese barberry
Evergreen barberry
Yellow barberry
Crimson pygmy barberry
Orange rocket barberry
Concorde barberry

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

Is there any non invasive barberry? 

Sunjoy Todo is a seedless (therefore sterile and non-invasive) barberry plant bred by Dr. Tom Ranney of North Carolina State University.

It's a lot smaller than Japanese barberry with purple foliage and orange-yellow flowers that produce berries but no no seeds.

If you're wondering what looks good with barberry in a garden, some common companion plants for barberry shrubs include ornamental grasses and perennial yellow flowers such as daylilies.

Potential Health Benefits

1. Fights Infection

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

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

2. Aids the GI Tract

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

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

3. Prevents and Helps Diabetes

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

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

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

Adipokines have been shown to mediate inflammation and insulin resistance.

4. Improves Heart Health

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

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

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

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

5. Combats Metabolic Syndrome

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

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

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

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

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

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

6. Cleanses the Liver and Gallbladder

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

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

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

Uses and Dosage

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

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

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

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

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

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

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

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

Risks, Side Effects and Interactions

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

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

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

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

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

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

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

Final Thoughts

Barberry is an herbal remedy and its benefits mainly come from the extensively researched alkaloid it contains known as berberine.

The most common variety is Japanese barberry (Berberis thunbergii).

It has strong antibacterial, antifungal, antioxidant and antiprotozoal properties.

Used for the natural treatment of bladder, urinary tract, gastrointestinal or respiratory infections.

Research shows it may be helpful to people with diabetes, metabolic syndrome and abnormal heart rhythms.

It's also excellent for liver and gallbladder health.

Studies shows it may help to fight certain forms of cancer such as breast cancer.

Check with your doctor before taking barberry to treat a health problem.

August 19, 2022 Reading time: 20 minutes

7 Raw Garlic Benefits for Fighting Disease

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 6,100 peer-reviewed articles that evaluated the spice's ability to prevent and improve a wide spectrum of diseases.

And do you know what all this research has revealed?

Eating garlic regularly is not only good for us,  it has been linked to 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.

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

What Is Garlic?

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

Nutrition Facts

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.

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 (SAMC), 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, 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 S-allyl-L-cysteine (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.

Best Ways 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 as good in Asian cuisines and occurs when the bulk 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 sauted, 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 (sauted 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, 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. 

August 19, 2022 Reading time: 20 minutes

The Antioxidant Power of Swiss Chard Nutrition

Swiss chard is one of the most impressive and nutrient-dense vegetables out there. The range of antioxidants in Swiss chard nutrition can be seen both in its deeply colored green leaves and also in the reds, purples and yellows of its vibrant, multicolored stalks and veins.

What are the benefits of eating Swiss chard?

These include obtaining its many forms of polyphenol, betalain and carotenoid phytonutrients, which are powerful at fighting free radical damage, inflammation and disease development.

Swiss Chard Nutrition Facts

Swiss chard is a leafy green vegetable in the Amaranthaceae plant family that has the scientific name Beta vulgaris. Its name may be a bit misleading, because it actually isn't a plant that is native to Switzerland — rather it was discovered by a Swiss botanist in 1753.

It's actually native to regions in the Mediterranean, where it's still a very popular vegetable today.

Today, Swiss chard goes by other names around the world, such as:
silverbeet
sea beet
spinach beet
crab beet
In fact, South Africa Swiss chard is actually called spinach.

It's believed that Swiss chard has been included in the diets of Mediterranean populations for thousands of years. Even Greek philosopher Aristotle wrote about Swiss chard nutrition.

Ancient Greek and Roman populations frequently grew and ate these greens, as they were aware of the many healing properties. Swiss chard has been used in folk medicine as a natural decongestant, allergy reliever, constipation reliever and joint pain reducer (likely because it reduced inflammation) for many years.

Swiss chard is now widely used in the food industry as a rich source of sugar, and it's even being grown in space! It's among the first crops being grown in planetary space stations for astronauts and was chosen due to its extremely valuable nutrient profile, as well as its ease of being harvested.

Like most foods, the Swiss chard nutrition profile changes depending on whether or not you consume it raw or cooked.

One cup (about 36 grams) of raw Swiss chard nutrition contains approximately:

6.8 calories
1.3 grams carbohydrates
0.6 grams protein
0.1 grams fat
0.6 grams fiber
299 micrograms vitamin K (374 percent DV)
2,202 international unit vitamin A (44 percent DV)
10.8 milligrams vitamin C (18 percent DV)
0.1 milligrams manganese (7 percent DV)
29.2 milligrams magnesium (7 percent DV)
0.6 milligrams iron (4 percent DV)
136 milligrams potassium (4 percent DV)
0.7 milligrams vitamin E (3 percent DV)
0.1 milligrams copper (3 percent DV)

Meanwhile, one cup (about 175 grams) of boiled Swiss chard nutrition contains approximately: 35 calories
7.2 grams carbohydrates
3.3 grams protein
0.1 grams fat
3.7 grams fiber
573 micrograms vitamin K (716 percent DV)
10,717 international units vitamin A (214 percent DV)
31.5 milligrams vitamin C (53 percent DV)
150 milligrams magnesium (38 percent DV)
0.6 milligrams manganese (29 percent DV)
961 milligrams potassium (27 percent DV)
4 milligrams iron (22 percent DV)
3.3 milligrams vitamin E (17 percent DV)
0.3 milligrams copper (14 percent DV)
101 milligrams calcium (10 percent DV)
0.2 milligrams riboflavin (9 percent DV)
0.1 milligrams vitamin B6 (7 percent DV)
57.8 milligrams phosphorus (6 percent DV)
0.1 milligrams thiamine (4 percent DV)
15.7 micrograms folate (4 percent DV)
0.6 milligrams zinc (4 percent DV)
0.6 milligrams niacin (3 percent DV)
0.3 milligrams pantothenic acid (3 percent DV)

Some of the many phytonutrients and antioxidants found in Swiss chard nutrition include:

carotenoids, such as beta-carotene, lutein and zeaxanthin, which are crucial for eye health volatile oils and acids like myricitrin, coumaric acid and rosmarinic acid flavonoids like quercetin and kaempferol, which act as antihistamines and reduce allergic reactions and inflammatory responses

Research shows that chard is also one of the best sources of betalains, water-soluble plant pigments that have a wide range of desirable biological activities, including antioxidant, anti-inflammatory and anti-cancer properties.

On top on this, chard packs an impressive amount of potassium, magnesium, calcium, copper, and even more vitamins and minerals. And with high levels of vitamin K, vitamin A, vitamin C and many trace minerals, there's almost no health condition that Swiss chard nutrition is incapable of helping.

Types and Facts

Chard plants come in many varieties and colors, such as deep green, red, yellow, orange, purple and multicolored Swiss chard. The vibrantly colored leaves grow on top of thick, celery-like long stems.
Some of the many varieties in existence include:

Burgundy
Rhubarb
Ruby
Geneva
Lucullus
Winter King
Perpetual
When different colored chards are bunched together, this is known as rainbow chard.

Many people are unaware that the Swiss chard plant is a variety of the beet, both of which are cool-weather veggies grown for their edible leaves and leafstalks. Nutrition experts believe that Swiss chard and other chenopod vegetables, like beets, can be a highly renewable and cheap source of nutrients for many populations.

Swiss chard nutrition is so prized because not only can the plant can be grown in a range of soils and require little light and water, but it also provides such a high amount of essential vitamins and minerals.

Swiss Chard vs. Kale vs. Spinach

Calorie for calorie, compared to Swiss chard nutrition, kale offers a similar amount of vitamin K but more vitamin A and C. Kale is a cruciferous vegetable that is rich in antioxidants and vital nutrients that support detoxification, heart health, cancer prevention and brain development.

According to the National Cancer Institute, the secret behind the cancer-killing ability of cruciferous veggies is that they're rich in glucosinolates - a large group of sulfur-containing compounds

How does spinach nutrition compare to Swiss chard greens?
Both have a mild taste and are less bitter/spicy than greens like mustard greens, kale or arugula. The two are similar in terms of calories, fiber, protein and carbs.

Both are great sources of vitamin K, vitamin A and vitamin C. Spinach is also a great source of folate, manganese, calcium, riboflavin, potassium and magnesium.

Benefits

1. High in Antioxidants

Swiss chard nutrition is thought to contain up to 13 different types of polyphenol antioxidants alone. In 2004, researchers were also able to identify 19 different types of betaxanthin antioxidants in Swiss chard nutrition, as well as nine types of betacyanins among the different varieties of chard.

One of the primary flavonoid antioxidants found in the leaves of chard is called syringic acid. Syringic acid is known for regulating blood sugar levels, making it the object of much research over recent years as diabetes diagnosis rates have continued to increase.

Something else noteworthy about Swiss chard nutrition? Its anti-aging antioxidants also help prevent cancer, heart disease, eye and skin disorders, neurodegenerative disorders, and much more.

2. Protects Heart Health

A 2016 meta analysis found evidence that regular intake of leafy greens leads to a significant (15.8 percent) reduced incidence of cardiovascular disease.

The range of antioxidants found in Swiss chard benefits heart health in multiple ways, such as by lowering levels of inflammation and normalizing blood pressure, since Swiss chard can help turn off pro-inflammatory reactions. These reactions can worsen high cholesterol, high blood pressure, and increase the risk of suffering from a heart attack, stroke or another form of cardiovascular disease.

Swiss chard is considered an anti-hypertensive vegetable because it contains many trace minerals that are crucial for proper circulation, blood vessel health and heartbeat regulation. Magnesium, potassium, copper, iron and calcium, for example, are all minerals found in Swiss chard nutrition that work together to aid in red blood cell formation, nerve signaling, blood vessel constriction and help control blood pressure levels.

Research shows that people with hypertension (elevated blood pressure) who consume nitrates from nitrate-rich whole foods, including beets and chard, benefit from improvements in blood pressure levels. Nitrates can help reduce platelet aggregation (blood clots) and support functions of the tissue lining the interior of blood vessels, called the endothelium.

Animal studies have also shown that extracts derived from chard leaves have hepatoprotective effects and hypolipidemic activity, meaning they can help regulate liver function and cholesterol levels.

3. Fights Cancer

A key benefit to Swiss chard nutrition is that its leafy greens contain many cancer-fighting antioxidants and phytonutrients. In fact, it is one of the most antioxidant-rich foods on the planet.

Some of the most notable include beta-carotene, apigenin flavonoids like vitexin, quercetin, numerous carotenoids, and a range of betalains.

Studies show that Swiss chard extract has the ability to inhibit proliferation of human cancer cells and stabilize fibroblasts, which are important cells that make up connective tissue. The antioxidants found in Swiss chard nutrition are associated with the ability to stop growth of cancer cells from breast, colon, prostate, ovarian, endometrial and lung tumors.

Because of Swiss chard's powerful ability to fight cancer, researchers have begun testing the seeds of Swiss chard, in addition to extracts taken from Swiss chard leaves, to identify if they can be used as a natural chemo-protective treatment.

4. Helps Prevent Diabetes

Swiss chard nutrition has been praised for making the leafy green a powerful blood sugar regulator. Swiss chard has nutrient properties that are believed to be one of the best vegetables for people with prediabetes, diabetes, or other forms of metabolic syndrome or insulin resistance.

Certain flavonoids found in Swiss chard help inhibit activity of an enzyme called alpha-glucosidase, which breaks down carbohydrates into simple sugars. Therefore, studies show that Swiss chard consumption may make it easier to maintain a steadier blood sugar level.

This makes Swiss chard an anti-hypoglycemic vegetable and one of the best foods to incorporate into a blood sugar-stabilizing diet.

Another unique benefit of Swiss chard is its effect on pancreatic beta cells. Beta cells in the pancreas are responsible for producing insulin, the hormone that controls blood sugar.

It’s believed that Swiss chard may help pancreatic beta cells regenerate and therefore helps control insulin production more effectively.

In addition to its special phytonutrient abilities, Swiss chard is high in fiber, with almost four grams per one-cup serving of cooked chard. Fiber helps slow down the release of sugar in the bloodstream following a meal, in addition to having heart health and digestive health benefits.

5. Maintains Bone Health

Swiss chard is a great source of vitamin K and calcium, two key nutrients needed to maintain a strong skeletal structure. Ninety-nine percent of the body's calcium is stored within the bones, where it is needed to help maintain bone strength and mineral density and prevent weak bones that can lead to fractures.

Just one cup of cooked Swiss chard provides more than 700 percent of your daily vitamin K needs! Vitamin K is an essential nutrient for bone health.

It reduces fracture rates because it activates osteocalcin, the major non-collagen protein that helps form bones. This nutrient found in Swiss chard helps modulate bone metabolism, aids in bone growth and protects the body from bone mineral loss common in the aging process.

Additionally, a number of other nutrients are found in chard that support skeletal health, including iron, magnesium, potassium, and vitamins A and C.



6. Improves Digestion

Swiss chard benefits digestive health by helping reduce inflammation within the digestive tract and regulating bowel movements that draw toxins out of the body. Swiss chard's phytonutrient betalains are excellent for supporting detoxification by acting as anti-inflammatories and antioxidants within the gut.

Swiss chard also contains about four grams of dietary fiber in just one cup of cooked greens, which helps regulate blood sugar levels, improves colon and digestive health, prevents constipation and diarrhea, and also helps you to feel fuller in the process.

7. Helps Maintain Healthy Brain Function

Many studies show that regularly eating vegetables with high betalain levels provides significant protection against certain oxidative stress-related disorders, which includes neuro-degenerative diseases. Betalains and the other antioxidants found in Swiss chard nutrition defend brain cells from mutation, protect from DNA damage, reduce free radicals and lower the risk of disorders, including Alzheimer's and Parkinson's disease.

A 2018 study published in Neurology concluded, Consumption of approximately 1 serving per day of green leafy vegetables and foods rich in phylloquinone, lutein, nitrate, folate, α-tocopherol, and kaempferol may help to slow cognitive decline with aging.

8. Protects Eye and Skin Health

Yet another benefit of Swiss chard nutrition is that this vegetable is an excellent source of carotenoids called lutein and zeaxanthin, which have been getting significant research attention lately due to their ability to protect vision and ward off eye disorders, such as glaucoma.

According to studies carried out by the USDA Human Nutrition Research Center on Aging, carotenoids are able to protect the retina and cornea and defend against age-related disorders of the eyes, including macular degeneration, glaucoma, night blindness and cataracts. They do this by absorbing damaging blue light that enters the eye before it can cause disturbances to the retina.

Betalains found in Swiss chard nutrition also protect the health of the nervous system, including specialized nerve signaling, which is crucial for the communication between the eyes and brain.

Swiss chard benefits skin by helping protect against free radical damage, such as the type caused by UV light. Studies show that eating nutrient-dense leafy greens may be one way to help reduce development of wrinkles, other signs of photo-aging and even skin cancer.

9. Benefits Nerve and Muscle Function

Swiss chard provides a high amount of magnesium, potassium, calcium and other minerals that are crucial for muscle and nervous system health. Swiss chard nutrition contains an impressive 38 percent of the daily magnesium needs for every one-cup serving of cooked chard, which helps improve circulation and reduce muscle cramps and pain that can result from a magnesium deficiency.

Swiss chard's high level of magnesium can also help prevent stress-related symptoms that take a toll on the nervous system, including insomnia, mood disturbances, headaches, high blood pressure and an increased risk for diabetes.

How to Select, Cook and Get Into the Diet

Swiss chard can usually be found at farmers markets and in grocery stores available throughout the year, but technically its peak season is during the summer months, from June through August. This is when you'll most likely find the best-tasting, freshest Swiss chard, especially at local farmers markets.

Chard plants grow mostly in the Northern Hemisphere and are known to be easy plants to grow, although they're very perishable once fully grown and ripe.

Look for Swiss chard that has tall, vibrant leafy greens that do not have many signs of discoloration, wilting or holes. The stalk should be thick and crunchy and may come in colors other than green.

For example, Swiss chard can commonly be found in shades of white, red, purple, yellow or even be multicolored.

Can you eat Swiss chard raw?
Yes, although most people greatly prefer the taste of Swiss chard when it's cooked and combined with seasonings like salt or garlic. Cooking Swiss chard brings out a natural sweetness and decreases bitterness, making it a great addition to a variety of hearty and savory recipes.

Is Swiss chard healthier cooked or raw?
Swiss chard nutrition is beneficial whether it's raw or cooked, although it's recommend that you try briefly steaming or boiling Swiss chard or lightly sauting it before eating it. This helps decrease certain acids found in these greens and improve its taste and nutrient availability.

What's the best way to cook chards?
You can use use fresh chard leaves in salad or wilt them like you would spinach if you don't mind the taste. Some people like to cook the ribs separately from the leaves because they need a longer cooking time to become tender.

You can cook Swiss chard by quickly boiling the leaves for only two to three minutes in an open pot (don't add a lid, which will hinder the process a bit) or by sauting them in a pan with some olive oil, stock or coconut oil just until they are wilted.

Can you juice Swiss chard?
Yes, this is a great way to obtain chard's nutrients easily. Swiss chard juicing benefits include supplying you with antioxidants, and vitamins K, A and C, just like if you ate the greens.

The only downside is that you miss out on the fiber.

Chards are biennial crops (they are available year-round) and can grow well in both cool and hot temperatures. You'll be most successful at growing Swiss chard if you plant seeds in moist, humus-rich soil.

Risks, Side Effects and Interactions

Is Swiss chard toxic?
While it's a very healthy and totally edible leafy green, according to the Colorado University Food Safety Center of Excellence, Swiss chard is often associated with the pathogens coli, Listeria, and Salmonella because the crop is a raw, fresh marketed product.

To reduce your risk of catching harmful bacteria from chards, wash the greens thoroughly and be careful about using contaminated surfaces or utensils that can transfer microbes.

Some worry that Swiss chard stems are poisonous. Is there any truth to this claim?

No, the stems are edible and where many different nutrients can be found. However, chard stems do contain oxalates, like other vegetables within the same plant family.

Oxalates are normally not a health concern when eaten in normal, moderate amounts, but in rare cases eating high levels of oxalates can cause certain health problems.

Oxalates are most known for potentially interfering with the absorption of certain minerals, such as calcium. However, experts still agree that oxalates do not pose a threat for the vast majority of people, and their presence in vegetables like Swiss chard definitely does not outweigh the many health benefits of these foods.

People who have a history of kidney or gallbladder problems may want to avoid eating Swiss chard due to its oxalates, though, since these can aggravate symptoms in some cases.

If you have an allergy to chards you may experience a negative reaction when eating the stems or leaves. In this case, Swiss chard side effects may include tingling in your mouth or throat, stomach pains, itchiness, rash, etc.

If oxalates cause you any serious side effects, you may experience kidney stones, abdominal pain, low blood pressure, vomiting and a weak pulse.

Final Thoughts

Swiss chard is a leafy green vegetable in the Amaranthaceae plant family that has the scientific name Beta vulgaris. Chard plants come in many varieties and colors, such as deep green, red, yellow, orange, purple and multicolored Swiss chard.

Why is Swiss chard good for you? Chards contain many different types of antioxidants, including polyphenols, betaxanthin, syringic acid, vitamins A and C, lutein, and other carotenoids.

Swiss chard benefits include reducing inflammation and oxidative stress, fighting cancer and heart disease, protecting skin and eye health, maintaining brain health, improving digestion, and supporting muscle and nerve functions.

You can eat these greens both raw or cooked. However, cooking chards improves not only the nutrient availability, but also the taste.

Swiss chard is susceptible to foodborne pathogens, like other leafy greens, so be careful about washing this veggie thoroughly before preparing it.

August 19, 2022 Reading time: 11 minutes

8 Kombucha Benefits, Plus How to Make This Gut-Friendly Beverage

Known as the Immortal Health Elixir by the Chinese and originating in the Far East around 2,000 years ago, kombucha is a beverage with tremendous health benefits extending to your heart, your brain and (especially) your gut.

How does this ancient drink make such a huge difference in your body?

Due to the fermentation process involved in creating kombucha, it contains a large number of living healthy bacteria known as probiotics. These bacteria line your digestive tract and support your immune system, as they absorb nutrients and fight infection and illness.

Since 80 percent of your immune system is located in your gut, and the digestive system is the second largest part of your neurological system, it's no surprise that the gut is considered the second brain.

If you already eat a whole foods based diet, drinking kombucha regularly is a great addition that can help you maintain peak immune health, which trickles down into an impressive number of benefits for your overall health.

What Is Kombucha?

Kombucha is a fermented beverage consisting of black tea and sugar (from various sources, including cane sugar, fruit or honey) that's used as a functional, probiotic food.

It contains a colony of bacteria and yeast that is responsible for initiating the fermentation process, once combined with sugar.

Following fermentation, kombucha becomes carbonated and contains vinegar, B vitamins, enzymes, probiotics and a high concentration of acid.

The sugar-tea solution is fermented by bacteria and yeast commonly known as a SCOBY, which stands for symbiotic culture of bacteria and yeast. Contrary to common claims, a SCOBY is not a mushroom.

Although it's usually made with black tea, kombucha can also be made with green teas or both. The origin can be traced back to ancient China, where it was known as the Tea of Immortality.

It has also been enjoyed for its medicinal properties in Russia, Japan and Europe for several hundred years as well.

So what does kombucha taste like? 

There are a number of different flavors available, but it's generally fizzy, tart and slightly sweet.

Some people find it a healthier substitute for sodas, which can help satisfy that craving for a fizzy drink. There are even some soda-flavored varieties, making it a great option to cut down on your sugar intake while boosting your consumption of benefit-rich probiotics.

Can you lose weight by drinking kombucha? By swapping it for soda or other sugar-sweetened beverages, you can quickly cut down on your calorie consumption, which could lead to weight loss.

Top 8 Benefits

1. Aids in Disease Prevention

According to a review published by the University of Latvia, drinking kombucha tea can be beneficial for many infections and diseases due to four main properties: detoxification, anti-oxidation, energizing potencies and promotion of depressed immunity.

Kombucha contains an array of powerful antioxidants that can help to detoxify the body and protect against disease.

These antioxidants can help reduce inflammation, which can help protect against many chronic conditions such as diabetes, heart disease and even cancer.

While normal black tea does contain antioxidants, research shows that the fermentation process of kombucha creates antioxidants not naturally found in black tea, including D-saccharic acid, also known as glucaric acid.

2. Supports Gut Health

Naturally, the antioxidant prowess of this ancient tea counteracts free radicals that create mayhem in the digestive system.

However, the greatest reason kombucha supports digestion is because of its high levels of beneficial acid, probiotics, amino acids and enzymes.

Although it does contain bacteria, these are not harmful pathogenic strains of bacteria. Instead, they are a beneficial form of bacteria known as probiotics, which are involved in everything from immune function to mental health and nutrient absorption.

Some animal models have shown that kombucha could help prevent and heal stomach ulcers.

It can also help stop candida from overpopulating within the gut by restoring balance to the digestive system, with live probiotic cultures that help the gut repopulate with good bacteria while crowding out the candida yeast.

3. May Improve Mental Function

In addition to enhancing digestion, kombucha might be able to protect your mind as well.

This is partially due to its content of B vitamins, which are known to increase energy levels and improve overall mental well-being. Its high vitamin B12 content is one reason supplements sometimes contain dry kombucha products.

It's also rich in probiotics, which are a form of beneficial bacteria that are thought to play an integral role in mental health.

Some studies have shown that probiotics could aid in the treatment of conditions like depression, anxiety, autism spectrum disorder and obsessive-compulsive disorder.

4. Promotes Lung Health

One unexpected benefit of kombucha is its use as a potential treatment method for silicosis, a lung disease caused by repeated exposure to silica particles.

One animal model conducted in China discovered that inhalation of kombucha could be a way to treat silicosis, along with several other diseases of the lungs caused by inhalation of dangerous material. That being said, it's still recommended to drink your kombucha rather than inhaling it.



5. Fights Bacteria

Although it may seem counterintuitive, drinking the live cultures in kombucha can actually destroy many strains of bad bacteria that are responsible for infections.

In lab studies, it has been found to have antibacterial effects against staph, E. coli, Sh. sonnei, two strains of salmonella and Campylobacter jejuni.

Many of these strains of bacteria are responsible for food poisoning and foodborne illness around the world.

6. Helps Manage Diabetes

Although some practitioners warn against kombucha for diabetics, it seems that some research suggests just that consuming low-sugar varieties of it could actually be beneficial.

Because of the antioxidants that it contains, it has been shown to help alleviate diabetes symptoms in some animal models, even more effectively than the black tea from which it's fermented.

It may also help support the function of the liver and kidney, which is generally poor for those with diabetes.

7. Supports Heart Health

Kombucha has been considered to be beneficial to the heart for some time, although research efforts in this area have been scarce.

However, it seems clear that, in animal models, kombucha can help lower triglyceride levels and regulate cholesterol naturally.

8. Maintains Liver Function

The liver works hard to filter and excrete harmful compounds, which is why it's a vital component in digestion and overall health.

According to some in vitro studies, the antioxidants in kombucha may protect the liver from oxidative stress and damage induced by acetaminophen overdose.

Nutrition Facts

Although nutrition facts can differ between brands and homemade brews, kombucha is generally low in calories but high in B vitamins like folate, riboflavin, vitamin B6 and thiamine.
One 16-ounce bottle of unpasteurized, organic kombucha drink contains the following nutrients:

60 calories
14 grams carbohydrates
4 grams sugar
20 milligrams sodium
100 micrograms folate (25 percent DV)
0.34 gram riboflavin/vitamin B2 (20 percent DV)
0.4 milligram vitamin B6 (20 percent DV)
0.3 milligram thiamine/vitamin B1 (20 percent DV)
4 milligrams niacin/vitamin B3 (20 percent DV)
1.2 micrograms vitamin B12 (20 percent DV)



Risks and Side Effects

Can kombucha be harmful? Most people experience many kombucha benefits and experience little to no adverse side effects. However, there are some kombucha dangers and precautions that you may want to consider.

Kombucha side effects seem to be more of a risk when making it yourself because contamination is possible, and the SCOBY disk and finished product aren't tested for quality like they are when manufactured commercially.

If you're going to brew your own, be sure to use sterile equipment, clean working spaces and high-quality ingredients.

A small percentage of people experience bloating, nausea, infections and allergic reactions when drinking kombucha. Because it has a high level of acidity, it's possible that this can cause problems for people with digestive problems, like stomach ulcers, heartburn or sensitivity to very acidic foods.

Additionally, because of the acidity, you can help prevent damage to your teeth by drinking it at one sitting and swishing water in your mouth afterward.

People who have severely compromised immunity due to certain viruses like HIV/AIDS need to be careful about consuming it since there is always a possibility that the yeast can grow harmful bacteria that can cause illness. This is especially true of homemade varieties.

Is kombucha alcoholic? The alcohol content of most products is less than 0.5 percent, meaning it is usually labeled as non-alcoholic.

Another common question is: Does kombucha have caffeine? 

Although it does contain a small amount of caffeine, it is significantly lower than the tea that is made to produce it.

While it hasn't been studied much in pregnant women, there is always concern that pregnant women shouldn't consume alcohol or caffeine, both of which are present in kombucha in small amounts. Check with your doctor before consuming it and keep your intake in moderation to prevent any adverse side effects.

Final Thoughts

Kombucha is a fermented beverage made from black tea and sugar.

Following fermentation, it becomes rich in vinegar, B vitamins, enzymes, probiotics, all of which contribute to its many health benefits.

Potential kombucha health benefits include better gut health, improved mental function, enhanced blood sugar control and disease prevention.

There are plenty of methods for how to make kombucha at home, but it always involves using a SCOBY, which is a symbiotic culture of bacteria and yeast.

For most people, this fermented drink can be a safe and healthy addition to the diet. However, women who are pregnant as well as those with compromised immunity or digestive issues should check with their doctor prior to consumption.