August 19, 2022 Reading time: 22 minutes

Artichokes: Top 7 Benefits of Artichoke Nutrition (+ Recipes & Growing Tips)

Records of eating artichokes date back to Ancient Greece and the Roan Empire. There are texts indicating that these populations consumed the naturally occurring variant of the artichoke, the cardoon especially for help managing rheumatism and gout — thanks to all artichoke nutrition has to offer.
Today, this native plant is still found in the same Mediterranean areas, where it continues to be a staple food in the healthy Mediterranean diet.

Artichokes should be a part of a healthy diet for many reasons. What are the benefits of eating artichokes?

Believe it or not, artichokes are one of the top vegetables in terms of total antioxidant content not to mention artichoke nutrition is high in vitamin C, A, K and more.

Artichoke extract supplements which provide a concentrated dose of the veggie's protective compounds, including chlorogenic acid, cynarin, luteolin and cymaroside have also been shown to have cholesterol-lowering and disease-fighting effects.

Due to its high fiber quantity and phytonutrients, artichoke nutrition has a strong tie to preventing serious conditions, such as heart disease and cancer, as well as having positive effects on liver and digestive health. To top it off, artichokes also great taste and are versatile in recipes too, including both low-carb and keto recipes if you're watching your carb consumption.

What Is an Artichoke?

Did you know that there are actually about 140 different artichoke varieties in existence? 

August 19, 2022 Reading time: 17 minutes

Mangosteen's Cancer-Fighting, Heart-Boosting Power

Everyone knows what a mango is and what mango nutrition provides, but have you ever heard of a mangosteen? You're forgiven if you haven't, as this Southeast Asian fruit was banned in the U.S. until October 2007 because it was thought to harbor Asian fruit flies.

Thankfully, however, this health-boosting fruit is no longer on the ban list, and that's a good thing because research studies show this fruit has some pretty amazing benefits.

Also known as the queen of fruits, mangosteen has been used to naturally treat a wide variety of health concerns for centuries by the people of Southeast Asia. Benefits of mangosteen include it being high in fiber yet low in calories, as well as having a good serving of vitamin C.

It's always been popular in Southeast Asia, but why has it been gaining popularity around the world and is now commonly sold as a health supplement? Well, we now know it not only contains an impressive array of essential vitamins and minerals, but it also contains a group of phytochemicals called xanthones.

What are the health benefits of mangosteen? 

Mangosteens have been the focus of many anticancer studies, and results have been very positive to date support their standing as cancer-fighting foods.

The mangosteen fruit itself is said to contain at least 20 known xanthones, and the majority of those are found in the fruit wall or pericarp.

Findings from research conducted in 2008 by the Gifu International Institute of Biotechnology in Japan showed that one xanthone from mangosteen in particular, known as alpha-Mangostin, was found to have a cancer-preventive effect on animal subjects. This study concluded that xanthones should be used as an agent for cancer prevention and as cancer treatment in combination with other therapies.

A 2012 study published in BMC Complementary and Alternative Medicine also showed that the xanthone extracts had anti-colon cancer effects in vitro and in vivo, while another study conducted by the Department of Pharmacy Practice at the University of Illinois at Chicago College of Pharmacy indicated the mangosteen can successfully slow the progress of prostate cancer.

The cancer-fighting evidence doesn't end there. A study published in 2016 in the International Journal of Oncology looked at the anticancer activity of mangosteen's alpha-mangostin on human breast cancer cells. The research indicated that mangostin induced programmed cell death of cancer cells, and it was concluded that mangostin may be used as a food supplement as well as a potential therapeutic compound for breast cancer.

Skin cancers are often resistant to conventional chemotherapy, but mangosteen has shown ability to naturally fight cancers of the skin. One study published in Food and Chemical Toxicology examined the anti-skin cancer properties of crude ethanol extract of mangosteen pericarp on human squamous cell carcinoma and melanoma.

The mangosteen extract showed strong anti-skin cancer effects on both skin cancer cell lines, showing its potential as skin cancer natural treatment.

Research has also shown that xanthones from mangosteen extracts are natural chemopreventive agents and have potential as anticancer drugs. Xanthones from the pericarp, whole fruit, heartwood and leaf of mangosteen are known to possess a wide spectrum of pharmacologic properties, including antioxidant, anti-tumor, anti-allergic, anti-inflammatory, antibacterial, antifungal and antiviral activities.

The ability of xanthones to both prevent and treat cancer have been demonstrated in different stages of cancer formation, including initiation, promotion and progression. The xanthones have also shown their ability to control cancer cell division and growth, programmed cell death, inflammation, and cancer metastasis.

2. Combats Inflammation and Allergies

Scientific research has shown that extracts of mangosteen have both anti-allergy and anti-inflammatory properties. One study specifically showed that these extracts worked better at inhibiting pro-allergy prostaglandin than an anti-allergy drug used in Japan.

The extracts proved to be potent and successful inhibitors of the release of histamine and prostaglandin, which are both associated with inflammation in the human body as well as allergies.

Research reveals that alpha- and gamma-mangostins are two specific bioactive substances of the fruit that have been shown to have anti-inflammatory effects.

3. Lowers Blood Sugar

Is mangosteen good for diabetes? It can be a helpful way to prevent and keep diabetes under control because it helps maintain normal blood sugar levels.

It has been shown to act as an alpha-amylase inhibitor, which means that it inhibits enzymes that cause starches to break down into glucose.

A study published in the Journal of Agricultural and Food Chemistry shows that the fruit contains compounds that are comparable to that of acarbose, a prescription drug used for type 2 diabetes symptoms.

Mangosteen's blood sugar-lowering ability is said to come from its tannic acid and even more so from its oligomeric proanthocyanidin complexes (OPCs). OPCs are naturally occurring plant metabolites that are widely available in fruits, vegetables, nuts, seeds, flowers and bark.

In addition to being good for blood sugar, OPCs are primarily known for their antioxidant activity. They've also been reported to demonstrate antibacterial, antiviral, anticarcinogenic, anti-inflammatory, anti-allergic and vasodilatory actions.

4. Improves Acne

Mangosteen has been shown to be an effective home remedy for acne. One study out of Thailand compared the fruit to other plants and determined that it possessed the most significant antioxidant activity and reduced the production of reactive oxygen species, two factors that affect the growth of acne.

Mangosteen (Garcinia mangostana) was not only highly effective at scavenging free radicals, but it was also able to suppress the production of pro-inflammatory cytokines that contribute to acne formation.



5. Boosts Heart Health

Increased oxidative stress and a deficit in antioxidants are two factors that are believed to play a role in heart attack occurrence. 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.

A study conducted by the Centre for Advanced Studies in Botany at the University of Madras in India on animal subjects showed the cardioprotective effect of alpha-mangostin, a xanthone derivative from mangosteen. The fact that mangosteen is high in xanthones, which are extremely powerful antioxidants, may be helpful in reducing heart attack risk.

6. Bolsters Immunity

Looking to fend off colds and flus or just generally boost your immune system? Then mangosteen is definitely a fruit to start eating.

Mangosteen nutrition is packed with xanthones, which support many of vital functions of the body, including immune health.

It's also a good source of vitamin C, which helps scavenge harmful, pro-inflammatory free radicals that can cause illness. Vitamin C benefits also have been shown to stimulate both the production and function of leukocytes, the white blood cells that protect the body against both infectious disease and foreign invaders.

7. Aids Digestion

Another one of the major mangosteen benefits is its positive effect on the digestive system. As a high-fiber food, this fruit makes an excellent choice for digestive health.

Consuming fresh mangosteen fruit can help ward off constipation and all of the digestive distress that goes along with this common health concern.

By consuming the fiber found in this tasty fruit, you also increase your intake of prebiotics, which help probiotics flourish inside your intestines. When you take of care of your digestive system, you can help the health of your entire body so don't underestimate the importance of consuming fiber-rich foods like mangosteen on a daily basis.

8. Possibly Encourages Weight Loss

Is mangosteen good for weight loss? Studies in recent years point toward the potential for mangosteen to help with weight loss efforts.

A scientific review published in 2015 says that the fruit and its constituents may have the ability to aid in the prevention and treatment of obesity.

A research study published in 2016 fed mice subjects a high fat diet along with a mangosteen supplement gained less weight compared to the control group. The mangosteen-supplemented mice also exhibited reductions in their LDL bad cholesterol.

The researchers conclude that the study results suggest that mangosteen extract exerts antiobesity effects by regulating energy metabolism and hepatic lipid homeostasis.

Similarly, an eight week clinical randomized, double-blind, placebo-controlled study reveals how the subjects who drank mangosteen juice in various amounts (3, 6 or 9 ounces twice daily) exhibited a trend toward a decrease in body mass index (BMI).

Nutrition Facts

One serving size (100 grams) of fresh mangosteen contains about:

63 calories
15.6 grams carbohydrates
0.5 gram protein
0.4 gram fat
5.1 gram fiber
7.2 milligrams vitamin C (12 percent DV)
0.36 milligram iron (2 percent DV)
50 IU vitamin A (1 percent DV)
10 milligrams calcium (1 percent DV)

How to Open and Use

Wondering how to open mangosteen and how to eat mangosteen? 

August 19, 2022 Reading time: 18 minutes

Aloe Vera Benefits: Help Heal Skin, Constipation and the Immune System

Did you know that the manufacturing of aloe vera extracts is one of the largest botanical industries in the world? In the U.S., it has found widespread use in the cosmetic, pharmaceutical and food industries. If you walk down the health and beauty isles of your local grocery store, you'll likely see multiple products made with aloe vera. But this well-known plant has a long history of medicinal use.

In traditional Indian medicine, aloe vera is used for constipation, skin diseases, worm infestation, infections and as a natural remedy for colic. And in Chinese medicine, it's often recommended in the treatment of fungal diseases.

Aloe vera was officially listed as a purgative and skin protectant by the U.S. pharmacopoeia in 1820 and was clinically used in the 1930s for the treatment of radiotherapy burns to the skin and mucous membranes. Today, cosmetic companies commonly add sap or other derivatives from aloe vera to a range of products, including makeup, soaps, sunscreens, incense, shaving cream, shampoos, tissues and moisturizers. The plant is even used commercially as an ingredient in yogurts, beverages and desserts.

Most people have heard of the aloe plant and know that it has some benefits, but may not fully understand its potential as a therapeutic tool for the treatment of issues affecting your skin, digestion, immunity and more.

What Is Aloe Vera?

Aloe vera is one of approximately 420 species of the genus Aloe. The botanical name of aloe vera is Aloe barbadensis miller, and it belongs to the Liliaceae family. It's a perennial, xerophytic, succulent plant that's green and has triangular, fleshy leaves with serrated edges.

The geographic origin of aloe vera is believed to be in Sudan, and it was later introduced in the Mediterranean region and most other warm areas of the world, including Africa, Asia, India, Europe and America.

Aloe gel is the clear, jelly-like substance found in the inner part of the aloe plant leaf. Aloe latex comes from just under the plant's skin and is yellow in color. Some aloe products are made from the whole crushed leaf, so they contain both gel and latex.

Most people use aloe gel as a remedy for skin conditions, including burns, sunburn, frostbite, psoriasis and cold sores, but there's a host of other aloe vera benefits. And aloe latex is used to improve depression, constipation, asthma and diabetes.

Nutrition Facts

Aloe vera is considered to be the most biologically active of the Aloe species; astonishingly, more than 75 potentially active components have been identified in the plant, including vitamins, minerals, saccharides, amino acids, anthraquinones, enzymes, lignin, saponins and salicylic acids. It provides 20 of the 22 human-required amino acids and eight of the nine essential amino acids.

Aloe vera contains many vitamins and minerals that are vital for proper growth and function of all body systems. Here's an easy explanation of aloe vera's active components:

• Aloe vera contains antioxidant vitamins A, C and E — plus vitamin B12, folic acid and choline.
• It contains eight enzymes, including aliiase, alkaline phosphatase, amylase, bradykinase, carboxypeptidase, catalase, cellulase, lipase and peroxidase.
• The minerals present include calcium, copper, selenium, chromium, manganese, magnesium, potassium, sodium and zinc.
• It provides 12 anthraquinones or compounds known as laxatives. Among these are aloin and emodin, which act as analgesics, antibacterials and antivirals.
• Four fatty acids are present, including cholesterol, campesterol, beta-sisosterol and lupeol — all providing anti-inflammatory results.
• The hormones called auxins and gibberellins are present; they help with healing wounds and have anti-inflammatory properties.
• Aloe vera provides sugars, such as monosaccharides (glucose and fructose) and polysaccharides.

Health Benefits

1. Soothes Rashes and Skin Irritations

There have been numerous reports that have explored the role of topical aloe vera administration in skin conditions and wound healing management, including the treatment of psoriasis, dermatitis, oral mucositis, surgical wounds and as a home remedy for burn injuries.

The first study of this kind was surprisingly done in 1935! Aloe vera extract was reported to provide rapid relief from the itching and burning associated with severe radiation dermatitis and skin regeneration.

A 1996 study done at the Department of Clinical Physiology in Sweden included 60 patients with chronic psoriasis who participated in a randomized, double-blind, controlled trial of aloe vera or placebo cream. The cure rate in the aloe vera group was 83 percent, compared to only 7 percent in the placebo group, and there were no relapses reported at the 12-month follow-up.

In 2009, a systematic review summarized 40 studies that involved using aloe vera for dermatological purposes. The results suggest that oral administration of aloe vera in mice works effectively to heal wounds, can decrease the number and size of papillomas (small growths on the skin), and reduce the incidence of tumors by more than 90 percent in the liver, spleen and bone marrow.

The studies also showed that aloe vera effectively treats genital herpes, psoriasis, dermatitis, frostbite, burns and inflammation. It can be used safely as an antifungal and antimicrobial agent.

2. Soothes Burns

Aloe vera gel has a protective effect against radiation damage to the skin. With the threat of nuclear warfare always looming, the U.S. government conducted research on the ability of aloe vera to treat thermal and radiation burns with the aim of introducing its use into the military.

By 1959, the U.S. Food and Drug Administration approved the use of ointments made with aloe vera as an over-the-counter medication for healing burns on the skin. When aloe vera gel is used on burns, it prevents UV-induced suppression so the area can heal at a faster rate.

3. Heals Cold Sores

Research published in the Journal of Dentistry shows that when aloe vera gel is applied to a cold sore a few times a day, it helps to ease the discomfort and speed up the healing process. It's also safe when consumed by mouth, so there is no need to worry about swallowing this natural treatment.

Aloe vera has antiviral and anti-inflammatory properties that accelerate healing and reduce pain associated with cold sores or any sores on the mouth.

The amino acids and vitamin B1, vitamin B2, vitamin B6 and vitamin C are also extremely helpful. One of the vitamin B6 benefits, for example, is its ability to act as a natural pain treatment and create antibodies that our immune system uses to protect us.

4. Moisturizes Hair and Scalp

Aloe vera is a great natural treatment for dry hair or an itchy scalp. It has nourishing properties, and the vitamins and minerals that are present in the plant keep your hair strong and healthy. Because of its antibacterial and antifungal properties, it also helps with dandruff, and the gel's enzymes can rid the scalp of dead cells and promote the regeneration of skin tissue around the hair follicles.

Aloe also helps stop the itching associated with dandruff or a dried scalp. Too many shampoos and conditioners are full of chemicals that damage hair and can even cause inflammation and skin irritations; adding aloe vera is an effective way to keep your scalp free of bacteria and uncomfortable skin reactions.

5. Treats Constipation

The use of aloe latex as a laxative is well-researched. The anthraquinones present in the latex create a potent laxative that increases intestinal water content, stimulates mucus secretion and increases intestinal peristalsis, which are contractions that break down food and mix the chyme.

In a double-blind, randomized, controlled trial of 28 healthy adults, aloe vera latex was reported to have a laxative effect compared to a placebo that was stronger than the stimulant laxative phenolphthalein — making aloe vera a natural constipation relief remedy.

6. Helps with Digestion

Because of its anti-inflammatory and laxative components, another aloe vera benefit is its ability to help with digestion. Juice from the plant helps digestion, normalizes acid/alkaline and pH balance, lessens yeast formation, encourages digestive bacteria and regularizes bowel processing.

One study reported in the Journal of Research in Medical Sciences found that 30 milliliters of aloe vera juice twice a day decreased the level of discomfort in 33 patients with irritable bowel syndrome. Flatulence also decreased for the participants, but stool consistence, urgency and frequency remained the same. Although the study suggests that the juice can be beneficial to people with IBS, more data is needed to conclude that it can be used as an effective treatment.

Another study from the Avicenna Journal of Phytomedicine tested aloe vera on a group of rats with gastrointestinal problems. The gastric acid levels were significantly decreased in rats treated with the plant. The study also measured the gut-brain connection and reported data on the water content found in the brains of the rats with aloe vera treatment. The water content in the treated rats was reduced, which suggests that the brain influences the gut and gastrointestinal problems.

Aloe vera juice has also been used to soothe and heal stomach ulcers because it has antibacterial agents and natural healing properties that can restore the stomach lining back to health.

7. Boosts the Immune System

The enzymes present in aloe vera break down the proteins that we eat into amino acids and turn the enzymes into fuel for every cell in the body, which enables the cells to function properly. The bradykinase in aloe vera stimulates the immune system and kills infections. Zinc is also an important component in this beneficial plant — making it a great natural tool for combating zinc deficiency.

Zinc is essential to maintain immune function. It helps us ward off diseases, kill bacteria and protect the function of our cell membranes. Zinc is also a key structural component for a slew of hormone receptors and proteins that contribute to healthy, balanced mood and immune function.

A 2014 report points out that aloe vera is being studied for its uses in dentistry; this is because it has proved to be be an antiseptic, anti-inflammatory, antiviral and antifungal plant, and it's very good in building up the immune system without causing allergic reactions or side effects. It's gaining popularity because it's completely natural and it's being called a miracle plant.

8. Provides Antioxidants and Reduces Inflammation

We know that inflammation is at the root of most diseases. Aloe vera provides an amazing number of vitamins and minerals that help reduce inflammation and fight free radical damage.

Vitamin A, for instance, plays a critical role in maintaining healthy vision, neurological function and healthy skin because it's an antioxidant that reduces inflammation. Vitamin C is another important component found in aloe vera; it protects the body from cardiovascular disease, prenatal health problems, eye disease and even skin wrinkling. Vitamin E benefits include being a powerful antioxidant that reduces free radical damage, fights inflammation and helps naturally slow the aging of cells.

These antioxidant properties are also helpful when you're exposed to cigarette smoke or UV rays from sunlight  they protect the skin from skin cancer and fight skin inflammation after exposure to the sun. Aloe vera can also naturally treat acne and eczema since it helps the healing process in the skin. Bradykinase, also present in aloe vera, helps reduce excessive inflammation when applied to the skin topically.

9. Treats Diabetes

Some evidence in humans and animals suggests that aloe vera is able to alleviate the chronic hyperglycemia and perturbed lipid profile that are common among people with diabetes and are major risk factors for cardiovascular complications.

In two related clinical trials, 72 diabetic women without drug therapy were administered one tablespoon of aloe vera gel or a placebo for six weeks. Blood glucose and serum triglyceride levels were significantly decreased with aloe vera treatment.

In the second trial, the effects of aloe vera gel or placebo in combination with glibenclamide, a commonly prescribed antidiabetic medication, were investigated; this, too, resulted in significant reductions in blood glucose and serum triglyceride concentrations in the aloe vera group.

Aloe Vera Products and How to Find

It's easy to find aloe vera products including aloe gel, latex, juice and extracts in your local health food store. But you'll want to choose a product that's made by a reputable company to ensure that the extraction and processing methods didn't reduce the plant's therapeutic properties.

The processing method has the largest effect on the number and amount of active ingredients in an aloe vera product. The commercial production process of aloe vera products typically involves the crushing, grinding or pressing of the whole leaf to produce juice, followed by various steps of filtration and stabilization to achieve the desired extract. Although this is easier for the manufacturers, it can result in a product that contains little or no active ingredients.

It turns out, after extracting the gel, heating it and using fillers to make aloe vera products, the health benefits are minimized. In order to stop the common misrepresentations in the industry, and the false idea that all aloe vera products produce the same benefits, the International Aloe Science Council developed a certification program that validates the quality and quantity of aloe vera in approved commercial products. When looking to purchase aloe vera, read the labels carefully and look for this important certification.

In addition to purchasing an aloe vera product, you also have the option to grow your own aloe plant at home. If you buy a potted plant, keep it in a window that gets a good amount of sunshine because aloes love the sun; the pot can even be moved outdoors during the summer months.

Aloe is a succulent and therefore stores a lot of water within its leaves, but it needs to be watered at least two or three times a month. In the winter, aloe becomes somewhat dormant, and during this time you should water the plant very little. Having your own plant is an easy and inexpensive way to experience all of these amazing aloe vera benefits every day.

Recommended Dosage

These recommended aloe vera doses are based on scientific research and publications. Make sure to read the label on each product before using it, and notify your doctor if you experience any side effects.

• For constipation, take 100-200 milligrams of aloe vera daily.
• For wound healing, psoriasis and other skin infections, use 0.5 percent aloe extract cream three times daily.
• For dental plaque and gum disease, use a toothpaste that contains aloe vera for 24 weeks, or add a teaspoon of aloe vera gel to this Homemade Mineralizing Toothpaste.
• For high cholesterol, take one capsule of aloe vera containing 300 milligrams twice daily for two months.
• For inflammatory bowel disease, take 100 milliliters of aloe vera drink or juice twice daily for four weeks.
• For skin burns, use a 97.5 percent aloe gel on the burn until it's healed.
• For dry scalp or dandruff, add a teaspoon of aloe gel to this Homemade Honey Citrus Shampoo.
• To protect your skin from infection and bacteria, add a teaspoon of aloe gel to this Homemade Body Butter Lotion.

Risks and Side Effects

Aloe latex should not be taken in high doses because it may cause adverse side effects, such as stomach pain and cramps. Long-term use of large amounts of aloe latex might also cause diarrhea, kidney problems, blood in the urine, low potassium, muscle weakness, weight loss and heart issues.

Don't take aloe vera, either gel or latex, if you're pregnant or breast feeding. There are some reports of aloe causing miscarriage and birth defects. Children younger than 12 years old may experience abdominal pain, cramps and diarrhea, so I don't recommend aloe vera for child use either.

If you have diabetes, some research suggests aloe might lower blood sugar, so if you take it by mouth and you have diabetes, monitor your blood sugar levels closely.

If you have intestinal conditions such as Crohn's disease, ulcerative colitis or obstruction, don't take aloe latex because it's a bowel irritant.

Don't take aloe latex if you have hemorrhoids because it could make the condition worse.

High doses of aloe latex have been linked to kidney failure and other serious conditions, so don't take it if you have kidney problems.

Aloe might affect blood sugar levels and could interfere with blood sugar control during and after surgery. Stop taking it at least two weeks before a scheduled surgery.

If you take digoxin (Lanoxin), don't use aloe latex because it works as a stimulant laxative and decreases potassium levels in the body; low potassium levels can increase the risk of side effects when taking this medication.

Before taking aloe vera, consult your doctor if you take the following medications:
Diabetes medications
Sevoflurane (Ultane)
Stimulant laxatives
Warfarin (Coumadin)
Diuretic medications (water pills)

Final Thoughts

• Aloe vera is a perennial plant that belongs to the Liliaceae family.
• The plant produces two substances used for medicine: a gel that's obtained from the cells in the center of the leaf, and the latex, which is obtained from the cells just beneath the leaf's skin.
• Aloe vera contains more than 75 potentially active components, including vitamins, minerals, saccharides, amino acids and enzymes. It is these components that give aloe its therapeutic potential. The plant is commonly used for burns, wounds, digestive concerns, skin and hair health and inflammatory issues.
• Aloe vera products, including aloe gel, latex, juice and extracts, can be found in many grocery and health food stores. Be sure to choose a product that's made by a reputable company to ensure that the extraction and processing methods used don't reduce the plant's beneficial properties.

August 19, 2022 Reading time: 15 minutes

Olive Leaf Extract Benefits for Cardiovascular Health and Brain Function

The olive leaf was first used medicinally in Ancient Egypt, where it served as a symbol of heavenly power. Since then, olive leaves have been used therapeutically in the human diet as an extract, herbal tea and powder.

Olive leaf contains many potentially bioactive compounds that have antioxidant, antihypertensive, anti-inflammatory and hypoglycemic properties similar to the well-known olive oil benefits.

More and more studies are proving that olive leaf extract is a powerful medicinal tool, with benefits including immune system support, increased energy and promoting healthy blood pressure.

Because of the promising scientific studies indicating its medicinal potential, olive leaf continues to gain recognition for its various health benefits.

What Is Olive Leaf Extract?

Olive leaf extract comes from the leaves of the olive tree, called Olea europaea. The olive tree is part of the Oleaceae family, which also includes species such as lilacs, jasmine, Forsythia and the true ash trees. It's an evergreen tea or shrub that's native to Asia, Africa and the Mediterranean. Researchers believe that the olive tree had its origin approximately 6,000–7,000 years ago in the region corresponding to ancient Persia and Mesopotamia.

Typically a short tree that rarely exceeds 26 to 49 feet in height, the olive tree flowers are small, white and feathery, and the leaves are a silver-green color. The olives are harvested in the green-to-purple stage and the seed of the olive is commonly referred to as the pit, and in Britain, it's called a stone.

In the early 1800s, crushed olive leaves were used in drinks to lower fevers, and a few decades later, they were used in tea as a treatment for malaria. In Moroccan medicine, olive leaf is infused in order to stabilize blood sugar and control diabetes. These medicinal benefits of olive leaf extract comes from the plants powerful compounds.

One bioactive compound present in olive leaves is the secoiridoid oleuropein, which can constitute up to 6–9 percent of dry matter in the leaves. Other bioactive components include secoiridoids, flavonoids and triterpenes. These are plant metabolites that provide health benefits through cell signaling pathways and antioxidant effects.

Oleuropein, one of the primary compounds in olive leaf, has attracted attention since the early 1900s because of its antiviral, antibacterial and antifungal properties. Studies have found that oleuropein, which is a polyphenol, is a potent antioxidant that helps to lower blood pressure naturally and prevent cardiovascular disease. Oleuropein also displayed anti-cancer functions when it made tumors in animals regress or disappear.

Health Benefits

1. Lowers Blood Pressure

A 2011 study evaluated the effectiveness of olive leaf extract in comparison to Captopril, a medication that is given to patients with hypertension or high blood pressure. Five hundred milligrams of olive leaf extract, taken twice daily for eight weeks, significantly reduced systolic and diastolic blood pressure.

While both olive leaf extracts and Captopril were able to prevent high blood pressure levels, the olive leaf treatment also resulted in a reduction of triglyceride levels (reducing bad cholesterol); plus, unlike olive leaf, there are a number of possible side effects when taking Captopril, including dizziness, loss of taste and dry cough.

2. Improves Cardiovascular Health

Olive leaves have been used as an herbal tonic to support cardiovascular function for thousands of years. High doses of olive leaf extract have been shown to help reduce elevated LDL-cholesterol levels and assist in the maintenance of normal blood pressure.

Oleuropein, the main glycoside present in olive leaf, and hydroxytyrosol, the principal product of oleuropein that is present in olives and olive leaf extract, have both been linked to reduction of coronary heart disease and certain cancers.

A study done at the School of Biomedical Sciences in Australia examined rats that were fed a high fat and high carbohydrate diet for 16 weeks. The rats that were not treated developed signs of elevated abdominal and hepatic fat deposition, collagen deposition in heart and liver, cardiac stiffness and oxidative stress markers.

The rats that were treated with olive leaf extracts had improved or normalized cardiovascular, hepatic (liver function) and metabolic signs. This study suggests that olive leaf extracts may be able to reverse cardiovascular stress and chronic, disease-causing inflammation in humans.

3. Fights Diabetes

One study conducted in Greece measured the effects of olive leaf extracts on the formation of advanced glycation end products (known as AGEs), which are substances that can be a factor in the development of diabetes and many other chronic diseases. Inhibiting AGE formation is a preventive and therapeutic target for patients with diabetes, and a 2013 study found that olive leaf extract did just that, working to improve diabetes symptoms naturally.

Olive leaf extracts have hyperglycemic effects, meaning they reduce blood sugar levels in the body. The olive leaf also controls blood glucose levels in the body. The polyphenols in olive leaf play a vital role in delaying the production of sugar, which causes inflammatory diseases like diabetes.

A 2017 review published in Molecules found evidence to confirm the interactions and combined benefits of olive polyphenols that are found in olive leaf extracts. These polyphenols were able to induce an improvement in blood glucose in prediabetes.

There's also some evidence on animals to suggest that olive leaf may aid weight loss by regulating the expression of certain genes that role a role in weight gain. But to be sure about olive leaf for weight loss, more research is needed.

4. May Reduce the Risk of Cancer

Olive leaves may play an important role in fighting cancer because of their ability to stop the angiogenic process, which stimulates the growth of tumors. The compound oleuropein has an antioxidant and anti-angiogenic effect by inhibiting the reproduction and migration of advanced tumor cells.

A 2009 study conducted in Greece showed, for the first time, that olive leaf extracts have strong antioxidant potency and inhibit cancer and endothelial cell reproduction. Olive leaf extracts slowed the growth of cells associated with breast cancer, urinary bladder cancer and brain cancer.

5. Improves Brain Function

Another olive leaf benefit is its positive effects on brain function. Studies show that oleuropein, one of the main components in olive leaf, reduces the symptoms or occurrence of age-related disorders, such as dementia and Alzheimer's disease.

Research suggests that there is a connection between free radicals and Alzheimer's. Because olive leaf is an antioxidant, it helps to combat the damage caused by free radicals and protects the brain from memory loss. Using olive leaf infusions or extracts is a safe and effective way to treat Alzheimer's disease naturally.

An in vivo study published in Oxidative Medicine and Cellular Longevity found that oleuropein is able to induce autophagy, achieving a decrease of aggregated proteins and a reduction of cognitive impairment. Basically, this means that because of this compound, olive leaf extract promotes the orderly degradation and recycling of our cellular components.

6. Treats Arthritis

Arthritis is a joint disease that causes swelling and pain in the joints. The key word here is swelling — which means inflammation. Because the olive leaf is an anti-inflammatory agent, it works as a natural arthritis remedy.

A 2012 study found that olive leaf extracts significantly reduced paw swelling in rats with arthritis; this is because the extracts were able to reduce the inflammation that was present in the joints. Osteoarthritis is the most common type of arthritis, impacting more than 33 million American adults. This occurs when the cartilage between the bones and the joint wears down, which allows the bones to rub together rather than giving them the protection and cushion of cartilage.

Studies have shown that olive leaf extracts cuts down on the chronic pain that is associated with osteoarthritis, and it reduces the production of cytokines and enzymes that are markers for the inflammatory process.

7. Kills Bacteria and Fungi

An important olive leaf benefit is its ability to fight off infections, including candida infections, meningitis, pneumonia, chronic fatigue, hepatitis B, malaria, gonorrhea, shingles and tuberculosis. It also naturally treats ear, dental and urinary tract infections.

A study done in 2003 proved that olive leave extracts have an antimicrobial effect against bacteria and fungi. This suggests that olive leaf works as a natural antibiotic, due to it's ability to fight some bacterial infections. In the study, the olive leaf extracts killed almost all bacteria tested, including dermatophytes (causing infections on the skin, hair and nails), candida albicans (an agent of oral and genital infections) and Escherichia coli cells (bacteria found in the lower intestine).

And a 2017 study found that olive leaf extract works as an antimicrobial agent that controls foodborne pathogens, including E. coli and salmonella.

8. Boosts Immune System

The olive leaf has antiviral properties, giving it the ability to fight or prevent the common cold, as well as treat dangerous viruses. Research shows that olive leaf extracts effectively fight against a number of disease-causing microbes, including some of the viruses that cause influenza and other respiratory infections.

The powerful compounds found in olive leaves destroy invading organisms and don't allow viruses to replicate and cause an infection. In fact, the olive leaf is so beneficial to our health that treatment with olive leaf extracts reversed many HIV-1 infection-associated changes in a study done at the New York University School of Medicine.

And a 2019 study found that when olive leaf extract was given to high school athletes for nine weeks during their competitive season, there was a significant 28 percent reduction in sick days taken by those supplementing with olive leaf.

9. Protects Skin

Olive leaf has the power to reverse years of damage to your skin and the signs of aging. Because of olive leaf's antioxidant properties, it helps to prevent certain types of cell damage, especially those caused by oxidation. Foods and herbs that contain antioxidants are great tools for the health of your skin and cells.

The Division of Biochemical Pharmacology in Japan found that olive leaf extract, when given to mice with UV radiation damage, decreased skin thickness and skin elasticity, which are signs of skin damage. The treatment also inhibited skin carcinogenesis and tumor growth.

Some more olive leaf benefits may include:

more energy
toothache relief
diminished food cravings
joint pain relief
heartbeat regulation
improved wound healing

Uses

The easiest way to receive olive leaf benefits is to purchase an extract, which can be found in your local health store or online. Make sure to buy an organic product to assure that it doesn't include pesticides.

Olive leaf extracts are sometimes used in skin creams and other cosmetics, so you can also try adding 5 to 10 drops of olive leaf extract to your own face wash or lotion to take advantage of the olive leaf benefits for skin.

How long does it take for olive leaf extract to work? The results will vary depending on your health goals, but studies using olive leaf show that it's effective within 8 weeks.

Here are some simple ways to use olive leaf extract at home:

Olive leaf extract for skin care: Because of its anti-aging and bacteria-fighting capabilities, you can use olive leaf extract to make a skin-clearing face wash like my Homemade Honey Face Wash. Try adding 5-10 drops of olive leaf extract to my Homemade Body Butter Lotion it's completely natural and free of any harmful chemicals. If you are using olive leaf extract for herpes or another skin issue, simply add a high-quality extract to a cotton ball and rub it into the area of concern.

Olive leaf extract for oral health: Olive leaf has strong antibacterial properties, making it great for fighting infections in your mouth too. Try adding five drops of olive leaf extract to this Homemade Remineralizing Toothpaste.

Olive leaf capsules: Olive leaf extract is also available in capsule and soft gel forms. Capsules can be taken to support immune function and provide powerful antioxidants. Capsules can also be taken to promote cardiovascular health. The standard olive leaf extract dose ranges from 500-1,000 milligrams daily. It's best to divide your daily dosage into 2-3 smaller doses and take it with a meal or snack.

Olive leaf tea for immunity: Olive leaf tea is available in your local health food store and online. You can drink olive leaf tea daily to boost immune function and reduce inflammation. If you have access to an olive tree, then you can use the leaves to make tea.

Start by washing the leaves thoroughly, then bake them at about 150 degrees or below until they are dry. Then crush the dry leaves and remove the stalks. Steep one tablespoon of the dried olive leaves in hot water for 10 minutes; drink a cup (or more) a day to get all of these amazing olive leaf benefits. If the taste it too bitter for you, add some organic honey or lemon.

Risks, Side Effects and Interactions

What are the side effects of olive leaf extract? When olive leaf is used in appropriate amounts, it is generally safe. However, on occasion, olive leaf extract may cause dizziness in people who have low blood pressure because it can lower it even further.

Olive leaf may also cause stomach irritations, especially if the dose is too high or the olive leaf tea is too strong. If that happens, dilute the extract with a carrier oil like coconut oil, or add extra water to the tea. Some other side effects may include diarrhea, acid reflux, headache, stomach pain and heartburn.

If you are pregnant or breastfeeding, do not take olive leaf extract unless it is under the guidance of your physician. There is not enough research to prove that it is safe under these circumstances.

Do not take olive leaf with blood pressure medications since it lowers blood pressure. Olive leaf extract demonstrates hypoglycaemic and antidiabetic properties, so if you are on diabetic medication, start with small doses under the guidance of your healthcare professional to ensure that you will not have a reaction. It's a good idea to speak to your physician beforehand, especially if you have diabetes and are trying olive leaf for the first time.

Olive leaf extract may increase the effect of blood thinners, such as Warfarin. This is because olive leaf may prevent blood platelets from sticking together. If you are taking Warfarin or other blood thinners, check with your physician before taking olive leaf extract.

And if you are undergoing chemotherapy treatment, speak to your healthcare professional before using olive leaf, as it may interfere with some chemotherapy drugs.

Final Thoughts

Olive leaf has been used medicinally since ancient times, when the Egyptians viewed it as a symptom of heavenly power. Today, olive leaf extract, tinctures, capsules and teas are therapeutically and medicinally by people around the world.

What is olive leaf extract good for? 

August 19, 2022 Reading time: 17 minutes

The Most Nutrition-Packed Food on the Planet?

Avocado has snagged a spot as one of the world's healthiest superfoods and for good reason.

In addition to being delicious and easy to enjoy, avocados also contain a hearty dose of important nutrients, such as fiber, healthy fats, potassium and vitamin K.

There are also several avocado benefits, with research suggesting that avocados could help enhance heart health, boost weight loss and keep your digestive tract running smoothly.

So are avocados healthy for you? And how can you start adding this flavorful food to your diet? Keep reading for more fun avocado facts and avocado benefits, along with some simple recipe ideas to help get you going.

What Are Avocados?

Avocados are nutritious fruit that originated in Mexico but are now cultivated around the globe. The avocado tree, also known as Persea americana, is a member of the laurel family and can grow between 30-40 feet tall. It has greenish-yellow flowers and produces a single-seeded berry known as the avocado.

There are several different types of avocados, each of which is actually a different cultivar of the avocado plant. The Hass avocado is the most popular variety, but there are several other less-common kinds available as well, including Bacon, Lula, Pinkerton, Fuerte and Gwen avocados.

Is avocado a fruit or a vegetable?

Although it's used as a vegetable in the culinary world, avocados are actually a fruit. They are great in both savory and sweet dishes.

The fruit itself is typically characterized by a dark outer peel with smooth green flesh inside and a large pit in the middle. It has a mild taste and creamy texture that works well in many different dishes and recipes, ranging from chicken avocado salad to avocado chocolate pudding and beyond.

In addition to being highly versatile, the nutritional value of avocado is also off the charts. Not only does it top the high-potassium foods list, but it's also a great source of fiber, healthy fats and bone-boosting vitamin K. 

No wonder there are so many avocado benefits.

Nutrition Facts

Avocados are jam-packed with nutrients. Although each serving does contain a good amount of avocado calories, it's also rich in fiber, vitamin K, folate, vitamin C and potassium, along with a good chunk of heart-healthy fats and minimal avocado carbs.

So how many calories are in an avocado?
One raw, California avocado without the skin and seed (about 136 grams) contains approximately:

• 227 calories
• 11.8 grams carbohydrates
• 2.7 grams protein
• 21 grams fat
• 9.2 grams fiber
• 28.6 micrograms vitamin K (36 percent DV)
• 121 micrograms folate (30 percent DV)
• 12 milligrams vitamin C (20 percent DV)
• 0.4 milligrams vitamin B6 (20 percent DV)
• 2 milligrams pantothenic acid (20 percent DV)
• 689 milligrams potassium (20 percent DV)
• 2.7 milligrams vitamin E (13 percent DV)
• 2.6 milligrams niacin (13 percent DV)
• 0.2 milligrams copper (12 percent DV)
• 0.2 milligrams riboflavin (11 percent DV)
• 39.4 milligrams magnesium (10 percent DV)
• 0.2 milligrams manganese (10 percent DV)
• 0.1 milligram thiamine (7 percent DV)
• 73.4 milligrams phosphorus (7 percent DV)
• 0.9 milligrams zinc (6 percent DV)
• 0.8 milligrams iron (5 percent DV)
• 200 international units vitamin A (4 percent DV)
• In addition, this fruit also contains some omega-3 fatty acids, omega-6 fatty acids, choline, betaine, calcium and selenium.

Avocado Benefits

What are the benefits of eating avocado? Here are the top nine health benefits of avocado.

1. Improves Heart Health

Avocados (and especially avocado oil) promote heart health by balancing blood lipids. In terms of its chemical composition, the avocado fat content is about 71 percent monounsaturated fatty acids, 13 percent polyunsaturated fatty acids and 16 percent saturated fatty acids.

Diets that are moderately high in healthy fats especially monounsaturated fat, or MUFAs are known to block plaque buildup in the arteries more effectively than diets high in insulin-spiking carbohydrates. In addition to their fat content, the fiber in avocado and the presence of beta-sitosterol compounds, magnesium and potassium may also help reduce cholesterol levels and blood pressure.

There is a growing body of clinical studies exploring why healthy sources of fat are so important to maintaining heart health. For example, researchers from Mexico administered an avocado-enriched diet to both healthy adults and people with high cholesterol and examined the results. After just one week, it was discovered that when healthy people with normal lipid levels ate avocados their total cholesterol levels dropped 16 percent.

The results observed in the high-cholesterol group were even more profound. Not only did total cholesterol drop 17 percent, but so did LDLs (22 percent) and triglycerides (22 percent), while their levels of good HDL cholesterol actually increased by 11 percent.

2. Reduces Risk of Metabolic Syndrome

Some research suggests that eating avocados could be associated with a lower risk of metabolic syndrome in U.S. adults. Metabolic syndrome is a term for a cluster of conditions that increases your risk of developing heart disease, stroke and diabetes. Some other avocado health benefits include help with high blood sugar, high blood pressure, high cholesterol, obesity and excess belly fat.

One study published in Nutrition Journal evaluated the eating habits of 17,567 U.S. adults over a seven-year period. Researchers found that people who ate avocados regularly tended to have a more balanced and better quality diet than non-avocado consumers, plus a higher intake of fruits, veggies, healthy fats fat and fiber.

Consumption of avocados was also tied to a lower body weight, body mass index (BMI) and waist circumference, as well as higher levels of good HDL cholesterol. Researchers also found that those who ate the avocados were 50 percent less likely to develop metabolic syndrome than non-consumers.

3. Supports Eye, Skin and Hair Health

Why is avocado good for your skin? Rich in fat-soluble vitamins and monounsaturated fats, avocado benefits also include glowing skin, bright eyes and shiny hair both when eaten or used topically. Truth be told, avocado benefits for skin include possibly being nature's best moisturizer, especially considering their price tag and that they're completely free from added synthetic chemicals.

Avocados are high-antioxidant foods that contain lutein, a type of carotenoid that protects eye health and preserves healthy, youthful-looking skin and hair. Carotenoids are a group of antioxidant phytochemicals found in veggies like carrots, squash and sweet potatoes that are known for blocking the effects of environmental toxins like pollution and UV light damage.

Research shows that dietary carotenoids provide health benefits related to disease prevention, particularly certain cancers of the skin and age-related eye disorders like macular degeneration. Lutein appears to be beneficial for eye health because it absorbs the type of damaging blue light rays that enter the eyes and skin, changing DNA and causing free radical damage. Research also shows that adding avocado to a meal can help boost carotenoid absorption.

To promote a healthy, shining complexion, simply rub the inside of an avocado peel on your skin and use avocado oil as your primary moisturizer. Mix in some therapeutic essential oils and you can easily make a cost-effective lotion instead of pouring out money for that store-bought stuff filled with irritating chemicals. You can also use this fruit for hair masks to replenish, moisturize and add shine.

4. Fights Cancer Cell Growth

Several studies have surfaced recently touting avocados as cancer-fighting foods. The Journal of Nutrition and Cancer published the results of an in vitro study, for instance, claiming that the phytochemicals in avocados are so powerful that they could help kill off oral cancer cells.

Researchers from Ohio State University have taken this theory one step further to attempt to figure out exactly how this phenomenon happens. A preliminary study published in 2011 suggests that the specific phytonutrient combination found within each avocado may hold the key to its anticancer effects.

Research shows that phytochemicals extracted from avocados help induce cell cycle arrest, inhibit growth and promote apoptosis in precancerous and cancer cell lines. Studies indicate that avocado phytochemicals extracted with 50 percent methanol help in proliferation of human lymphocyte cells and decrease chromosomal changes.

Another reason that avocados are being linked to reduced risks for both cancer and diabetes is their content of monounsaturated fatty acids. These have been shown to offer better protection against chronic disease compared to other types of fatty acids because of their ability to lower inflammation. Beta-sitosterol, another compound found in avocados, is also highly protective of the prostate and linked to better immune function and lower prostate cancer risk.



5. Promotes Weight Loss

Do avocados make you gain weight, or do avocados burn belly fat? Contrary to what most people believe, diets lower in carbohydrates and higher in healthy fats are known to accelerate weight loss so if you are looking to lose weight fast, avocados are your friend. Fats are super filling and increase satiety hormones that help you eat less overall. They also allow you to go longer between meals without getting hungry to help prevent overeating, snacking and sugar addiction. That's one reason why increasing MUFAs in the diet is related to better weight management and healthier BMI status.

Ever eat a big salad without much dressing, nuts or avocado and feel hungry within a couple hours? That's because low-fat diets tend to leave you unsatisfied and pose other risks like nutrient malabsorption, insulin spikes, reproductive problems and mood-related issues. Researchers in charge of a 2005 study sought out to dispel the myth that avocados are fattening and therefore should be avoided in energy-restricted diets. They examined the effects of avocados, a rich source of calories coming from monounsaturated fatty acids, as part of an energy-restricted diet.

They found that consumption of 30 grams a day of fat from avocado within an energy-restricted diet didn't compromise weight loss at all when substituted for 30 grams a day of mixed dietary fats. The diet high in avocados resulted in significant weight loss in addition to other health improvements. Measurements including body mass, body mass index and percentage of body fat decreased significantly in both groups during the study, but only the avocado group experienced positive changes in fatty acid blood serum levels, demonstrating that there are clearly avocado benefits for weight loss.

6. Enhances Digestive Health

As you now know, avocados are one of the best fruit sources of fiber. Depending on the size of the avocado, one whole fruit contains between 11-17 grams of fiber, which is more than nearly any other fruit and most servings of vegetables, grains and beans too. High-fiber foods are important for anyone with digestive tract issue because fiber helps shift the balance of bacteria in the gut, increasing healthy bacteria while decreasing the unhealthy bacteria that can be the root of some digestive disorders. Fiber also helps add bulk to stool, supports regularity, and helps pull waste and toxins through the intestines and colon.

Fats are also essential for digestion and nutrient absorption because they nourish the lining of the gut. A low-fat diet can result in constipation or symptoms of irritable bowel syndrome (IBS), which is a disorder of the gastrointestinal tract characterized by abdominal pain and change in bowel habits.

7. Protects Against Insulin Resistance and Diabetes

According to multiple studies, following a MUFA-rich diet can improve fasting insulin levels in insulin-resistant subjects. Eating plenty of MUFA-dense foods may also help decrease blood sugar levels and insulin concentrations for hours compared with carbohydrate-rich meals. Consumption of dietary MUFAs promotes healthy blood lipid profiles, mediates blood pressure, improves insulin sensitivity and regulates glucose levels, all while preventing obesity and oxidative damage to the cells.

8. Boosts Mood

Fatty acids play an important role in regulating central nervous system functions and cognitive processes because they impact neurotransmitter levels and help balance hormones naturally. As a consequence, your mood can also improve when you eat enough healthy fats. That means you can add mental well-being aid to the list of avocado benefits.

While studies suggest that consuming trans fats may be linked with a higher risk of depression, the opposite is true of natural MUFAs. In other words, higher-fat diets might lower depression, anxiety and other mental disorder risks because they facilitate proper thought processing, hormone production and stress reduction mechanisms within the brain.

9. Decreases Arthritis Symptoms

Arthritis is a common condition characterized by joint pain and swelling. According to the Arthritis Foundation, arthritis affects up to 50 million adults and 300,000 children around the world. Some studies suggest that avocado benefits certain symptoms of arthritis. In fact, several studies show that specific compounds extracted from avocado oil may help decrease symptoms of osteoarthritis, which is considered the most common form of arthritis.

How to Select and Store Avocados

Widely available at most grocery stores in the produce section, finding avocados has become pretty simple. What's a bit more challenging, however, is picking out a good one from your local supermarket.

When picking a fresh avocado, first make sure the it is ripe. There are plenty of different methods for how to tell if an avocado is ripe, but the best way is to simply squeeze it, which should give a firm, but gentle, yield to pressure. Ripe avocado can be stored in the refrigerator for several days until ready for use. If it's not fully ripe, there are several options for how to ripen an avocado as well. The easiest way is to set it on the counter to let it ripen at room temperature over a period of several days.

If the avocado is cut, try sprinkling the exposed flesh with lemon juice or another acid to help keep it fresher for longer. Be sure to cover or wrap tightly with plastic wrap and store in the refrigerator for around a day or two.

Preparation

Wondering how to cut an avocado before using it in your favorite recipes? Start by using a knife to cut the avocado in half. Because of the large avocado pit in the middle of the fruit, it usually works best to rotate the fruit as you cut to ensure you're slicing all the way around. Next, twist the two halves, which should help you easily separate the two.

You can remove the avocado seed by carefully tapping the pit with the knife, securing it firmly into the seed. Then simply twist the fruit, which should help the pit break away evenly.

You can cut the avocado flesh while it's still in the skin and then use a spoon to scoop out the slices. Alternatively, you can also scoop the flesh out using a spoon and then cut into wedges or slices on a cutting board instead.

When consumed in moderation, avocado can be a nutritious and delicious addition to a balanced diet. However, there are some people who may need to limit their consumption of this superstar fruit.

For example, those with kidney problems are often advised to follow a low-potassium diet. That's because eating high amounts can cause potassium levels to rise in the body when the kidneys aren't working properly. Because of the high amount of avocado potassium packed into each serving, it may be best to keep intake to a minimum and opt for other foods low in potassium instead.

Although uncommon, some people may also have an avocado allergy, which can cause food allergy symptoms like hives, itching and swelling. Those with a latex allergy should also be mindful about eating avocados, as the cross-reactivity can trigger an allergic reaction in some cases.

Finally, keep in mind that, despite the many avocado benefits, more is not always better. In fact, there are a high amount of calories in avocado, so going overboard could potentially lead to weight gain, especially if you're not making other adjustments in your diet to account for these extra calories.

Avocados are also high in fiber, which can be beneficial in moderation. However, increasing fiber intake too quickly can lead to digestive issues like constipation, gas and bloating. Start slow and stick to one to two servings per day. Additionally, be sure to drink plenty of water, which can help mitigate side effects of increased fiber intake and promote regularity.

Final Thoughts

• Avocados are a delicious and nutritious fruit cultivated around the globe.
• They are highly nutritious, and each serving contains a good amount of avocado fiber, plus healthy fats, potassium, vitamin K, folate and vitamin C. These account for the many avocado benefits.
• Are avocados good for you? Potential benefits of avocado include improved heart health, increased weight loss, enhanced digestive health and better blood sugar levels. Avocado benefits may also include the ability to help improve mood; support eye, skin and hair health; fight cancer cell growth; and reduce the risk of arthritis and metabolic syndrome.
• Avocados are also easy to use and can be incorporated into a variety of recipes. Try making an avocado dressing, avocado dip or avocado tuna salad.
• Enjoy a few servings per week as part of a well-rounded diet to reap the rewards of this incredible ingredient.

August 19, 2022 Reading time: 11 minutes

Dandelion Root Benefits for Cancer, Cholesterol and the Liver

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 boast a variety of benefits to your health just like dandelion greens and dandelion tea?

Dandelion is low in calories but high in fiber as well as vitamin K, vitamin A and vitamin C. The root has also been shown to have some pretty impressive health benefits and may even help reduce cancer growth, lower cholesterol levels and support liver function.

In addition to being rich in many vitamins and minerals, dandelion is also readily available, easy to add to your diet and full of 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.

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. 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.

Just like other roots such as burdock and ashwagandha, dandelion root also has a rich history in its 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.

However, the benefits of dandelion extend way beyond the root. In fact, dandelion leaves, seeds and flowers can all be used in a variety of recipes and each boast a unique set of nutrients and health-promoting properties.

Benefits

1. May Kill Cancer Cells

Interestingly enough, several studies show dandelion root may be useful in the prevention and treatment of cancer.

For instance, a 2011 study out of University of Windsor in 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.

Other research has shown that dandelion root may aid in the treatment of leukemia, pancreatic cancer, breast cancer and prostate cancer.

2. Reduces Cholesterol

High cholesterol is one of the major contributors to coronary heart disease. This waxy substance can build up in the blood vessels, causing arteries to become hardened and narrow and making it harder for blood to flow through.

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 also been shown to 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.



3. Rich in Antioxidants

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.

Studies show that dandelion root is especially high in antioxidants, which may account for its many potent health benefits.

4. Supports Liver Health

From filtering toxins to metabolizing drugs, the liver is essential to many aspects of health. Dandelion root benefits your liver, helping protect it and keep it working effectively.

One study by the Department of Food and Nutrition at Chonnam National University in the Republic of Korea showed that the extract of Taraxacum officinale 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.

5. Fights Bacteria

In addition to its many other health benefits, dandelion root also possesses antimicrobial properties that can help stop the growth of disease-causing bacteria.

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 food-borne illness.

Although more research is needed, dandelion root may be a useful natural method for fighting off bacterial infections.

6. Strengthens Bones

Dandelion (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. According to a paper published in The Proceedings of the Nutrition Society, approximately 99 percent of the body's calcium is found directly in the bones.

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, hemorrhoids, gastroesophageal reflux disease (GERD) and stomach ulcers.

Dosage and Preparation

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.

Be sure to use the roots by digging a bit deeper and pulling out all of the stems it may be attached to. Wash the roots well to make sure all dirt is removed before using.

The flowers of the plant can be used to make dandelion wine or dandelion jelly and 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.

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 5-10 minutes before straining. To make dandelion coffee, simply roast the root first by baking for around 10-15 minutes at 350 degrees Fahrenheit.

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.

Dandelion root pills and liquid extract are also available at many 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 supplements contain between 500-1,500 milligrams of dandelion root extract per serving. For best results, start with a lower dose and work your way up to assess your tolerance and prevent any potential side effects.

Side Effects and Drug Interactions

For most healthy adults, adding this powerful herb to your diet can be a safe and healthy way to take advantage of the many potential benefits of dandelion. 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.

Dandelion is also high in vitamin K, which may impact blood clotting. If you're taking Warfarin or another blood thinner, you need to maintain consistent vitamin K intake to prevent interfering with your medication.

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.

Final Thoughts

• 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.
• In fact, the root of the plant has been associated with many dandelion benefits, including protection against liver disease, lower cholesterol levels and increased bone health.
• Other potential benefits of dandelion include decreased growth of cancer cells and bacteria, better blood sugar control and enhanced skin health.
• Dandelion root can be taken in supplement form or used to brew a hot cup of caffeine-free coffee or tea.
• Next time, think twice about whipping out the weed killer when you notice a yellow dandelion flower popping up in your yard and consider giving these nutritious plants a try instead to take advantage of the many potential dandelion benefits.