Here's everything you need to know about this incredible Mediterranean diet staple ingredient, including why you may want to start adding it to your weekly dinner rotation.

What Are Capers?

What is a caper? 

The caper bush, also known as Capparis spinosa, is a type of plant native to the Mediterranean that has rounded leaves and flowers that range in color from white to pink. It also produces the caper berry, a fruit that is often consumed pickled, as well as an edible flower bud known as the caper, which is generally used as a seasoning and garnish.

Capers are typically salted and pickled, giving them their distinct, sharp capers taste and pungent aroma. They're considered a staple in many Mediterranean dishes and are frequently featured in Cypriot, Italian and Maltese cuisines. They are also a central ingredient in tartar sauce and are often used in salads, sauces and pasta dishes.

In addition to their one-of-a-kind flavor and aroma, capers are also incredibly nutrient-dense and have been associated with several important health benefits. In particular, capers have been shown to reduce inflammation, enhance liver health, stabilize blood sugar levels and more.

Health Benefits

1. May Stabilize Blood Sugar

Adding capers to your diet is a good way to bump up fiber intake without significantly increasing calorie consumption. A single ounce contains about one gram of fiber with only about 6.5 calories. Fiber helps slow the absorption of sugar in the bloodstream to keep blood sugar levels stable in the long term and promote glycemic control.

Not only that, but some research has found that certain components of the caper plant may have anti-diabetic properties as well. One study published in Complementary Therapies in Medicine even found that caper fruit extract was effective at lowering blood sugar in people with diabetes. While more research is needed on how capers can affect blood sugar in the amounts found in food, this promising research demonstrates that capers could be a beneficial addition to a diabetic diet plan.

2. Support Blood Clotting

Capers are a good source of vitamin K, with about 9 percent of the daily recommended intake packed into a single ounce. Vitamin K is essential for several aspects of health. It's especially important when it comes to blood clotting. In fact, vitamin K is necessary for the function of several proteins involved in the process of coagulation, which is vital for preventing excess bleeding to promote healing and recovery.

3. Relieve Inflammation

Acute inflammation is an important part of the immune response designed to protect the body against disease and infection. Chronic inflammation, on the other hand, is thought to be at the root of most disease and may contribute to the development of conditions such as cancer, heart disease and diabetes.

One animal model found that caper fruit extract was able to reduce swelling in mice thanks to its anti-inflammatory properties. Another recent 2018 in vitro study noted that caper berries are high in several key antioxidants, including quercetin, kaempferol, epicatechin and proanthocyanidins. Antioxidants can help fight free radicals to protect cells against oxidative damage to reduce inflammation, aiding in the prevention of chronic disease in the long run.

4. Build Strong Bones

In addition to supporting healthy blood clotting, vitamin K also plays a central role in bone health. This is because vitamin K is involved in bone metabolism and needed to increase levels of a specific protein that helps maintain calcium stores in the bone tissue.

When paired with other vitamin K foods, such as leafy greens, natto and Brussels sprouts, adding capers to your daily diet may help maintain bone health. In fact, a 2003 study published in the American Journal of Clinical Nutrition showed that a low intake of vitamin K in the diet was associated with low bone mineral density, making it absolutely vital to squeeze in more servings of vitamin K-rich foods.

5. May Improve Liver Health

Some research has found that daily caper consumption could bring big benefits when it comes to liver health. According to a study published in Advanced Pharmaceutical Bulletin, eating capers daily for 12 weeks was able to decrease disease severity in patients with non-alcoholic fatty liver disease. In particular, eating capers was linked to decreased levels of triglycerides and cholesterol, increased weight loss, and lower levels of alanine aminotransferase (ALT) and aspartate aminotransferase (AST), which are two specific liver enzymes used to measure liver damage.

Nutrition Facts

Although capers are very low in calories, they provide a good amount of several key nutrients. In particular, the capers nutrition profile is high in fiber, sodium and vitamin K as well as several other micronutrients, such as iron and copper.

One ounce (about 28 grams) of canned capers contains approximately:
6.4 calories
1.4 grams carbohydrates
0.7 gram protein
0.2 gram fat
0.9 gram dietary fiber
6.9 micrograms vitamin K (9 percent DV)
0.1 milligram copper (5 percent DV)
0.5 milligram iron (3 percent DV)
1.2 milligrams vitamin C (2 percent DV)
6.4 micrograms folate (2 percent DV)
9.2 milligrams magnesium (2 percent DV)
Uses in Traditional Medicine

Rich in several key vitamins and minerals, the health benefits and healing properties of capers have been enjoyed in several forms of holistic medicine for centuries. In Ayurvedic medicine, capers are used to promote, stimulate and preserve liver function. They are also thought to optimize heart health, keep your kidney working efficiently and act as a natural diuretic to promote urine production.

In Traditional Chinese Medicine, on the other hand, they are known for their bitter and pungent properties. They are believed to improve blood circulation, remove dampness and decrease water accumulation to support better health.

Where to Find and How to Use

Wondering where to buy capers? 

They can be found in jarred or canned form at most major grocery stores and are typically sold alongside other canned goods, such as olives and pickles. Specialty types are also available online, including capers food products canned in vinegar or sea salt, as well as freeze-dried varieties.

So what do capers taste like, and what are capers used for? 

They are often described as having a sharp, salty and slightly tangy taste and aroma, which is why green olives are often used as a substitute for capers given their similarities in taste. Other potential capers substitute options include anchovies, green peppercorns and thyme, all of which can provide a similar flavor profile to dishes.

Capers can be used for many different recipes and bring a unique burst of flavor to salads, sauces, dressings and main dishes. They're also used in many Italian dishes, such as chicken piccata andspaghetti alla puttanesca. Plus, it can be combined with miso paste and used in a variety of dishes, including glazed salmon, pasta salad and more. What is miso paste? Miso is a salty fermented soybean paste that complements capers perfectly thanks to its rich, umami flavor.

Because capers are typically very high in sodium, it's generally recommended to soak them for three to five minutes and then rinse them thoroughly using a sieve prior to consumption. This removes excess salt, decreases sodium content and allows their rich flavor to really shine.

Recipes

There are plenty of capers food options that make it easy to add this tasty ingredient to your daily diet. Here are a few simple capers recipe ideas to help get you started:

Mediterranean Deviled Eggs
Roasted Brussels Sprouts with Capers
Tuna Pasta Salad
Oven-Baked Creamy Lemon Caper Chicken
Olive Tapenade

History/Facts

Capers have been used for thousands of years and were once used as a preparation to prevent the buildup of gas in ancient Greece. Additionally, the caper was even around during Biblical times and was mentioned once in the Book of Ecclesiastes. During that time, the caper was said to act as an aphrodisiac to promote libido and sex drive. In fact, the Hebrew word for caper berry is actually closely related to the word for desire.

Today, the caper is mainly cultivated in certain regions in Morocco, the Iberian Peninsula, Turkey and several Italian islands, including Salina. The buds are typically picked daily in the morning, which is because the smallest, youngest buds are often considered the most valuable.

Capers are still used in many traditional Mediterranean dishes, including spaghetti alla puttanesca and chicken piccata. They are also used to make tartar sauce and are often served alongside cured salmon dishes, such as lox and cream cheese.

Risks and Side Effects

Although capers can be enjoyed as part of a healthy, balanced diet, some people may need to keep their consumption of this flavorful veggie to a minimum.

First of all, while caper allergies are uncommon, they have been reported. If you experience any food allergy symptoms, such as hives, swelling, itching or redness, after consuming capers, discontinue use immediately and consult with your doctor.

Additionally, capers are very high in sodium, and eating just a few ounces can easily put you over your daily limit. Decreasing your consumption of sodium is especially important for those with high blood pressure, and a low-sodium diet is often considered one of the most effective ways to lower blood pressure to optimize heart health. Following a high-sodium diet may also be linked to a higher risk of stomach cancer and may increase calcium excretion through the urine, resulting in bone loss.

To decrease the amount of sodium in each serving of capers, it's recommended to soak them for three to five minutes and then rinse them thoroughly. Not only does this help remove excess salt and reduce sodium intake, but it also helps bring out their unique flavor and aroma.

Final Thoughts

What is a caper? 

The caper plant is a perennial plant that is native to the Mediterranean, which produces edible flower buds known as the caper.

Capers are low in calories but contain a good amount of fiber, plus micronutrients like vitamin K, copper and iron.

They may help stabilize blood sugar, support healthy blood clotting, relieve inflammation, promote bone health and improve liver function.

They are widely available and can be used in salads, sauces, pasta dishes and dressings.

Because capers are typically high in sodium, it's best to soak and rinse them thoroughly before eating to remove excess salt, especially if you have high blood pressure or are following a low-sodium diet.

For most people, however, they can be enjoyed in moderation as a nutritious part of a well-rounded diet.

Flaxseeds benefits for hair include making it shinier, stronger and more resistant to damage. The ALA fats in flaxseeds benefits the skin and hair by providing essential fatty acids as well as B vitamins, which can help reduce dryness and flakiness. It can also improve symptoms of acne, rosacea and eczema. The same benefits also apply to eye health, as flax can help reduce dry eye syndrome due to its lubricating effects.

Flaxseed oil is another great option for your skin, nails, eyes and hair since it has an even higher concentration of healthy fats. If you want healthier skin, hair and nails, consider adding two tablespoons of flaxseeds to your smoothie or one tablespoon of flaxseed oil to your daily routine. You can take up to one to two tablespoons of flaxseed oil by mouth per day to hydrate your skin and hair. It can also be mixed with essential oils and used topically as a natural skin moisturizer, since it seeps into your skin and reduces dryness.

4. Helps Lower Cholesterol and Treat Hyperlipidemia

A study published in the journal Nutrition and Metabolism found that adding flaxseeds into your diet can naturally reduce cholesterol levels by increasing the amount of fat excreted through bowel movements. The soluble fiber content of flaxseed traps fat and cholesterol in the digestive system so it's unable to be absorbed. Soluble flax fiber also traps bile, which is made from cholesterol in the gallbladder. The bile is then excreted through the digestive system, forcing the body to make more, using up excess cholesterol in the blood and therefore lowering cholesterol.

Hyperlipidemia is having an abnormally high concentration of fats or lipids in the blood, and it's one of the most important risk factors of ischemic heart disease. Studies show that flaxseeds (not flaxseed oil) can significantly lower these lipids.

One 2015 study split 70 hyperlipidemia patients into two groups; the intervention group received 30 grams of raw flaxseed powder every day for 40 days. At the end of the study, their serum lipids were measured again. The group taking the flaxseed powder saw their serum lipids reduced. The authors concluded that flaxseed may be regarded as a useful therapeutic food for reducing hyperlipidemia.

5. Gluten-Free

Using flax is a great way to naturally replace gluten-containing grains in recipes. Grains, especially those containing gluten, can be hard to digest for many people, but flax is usually easily metabolized and also anti-inflammatory.

Because flax can absorb a lot of liquid and help bind ingredients you're using in cooking/baking recipes, but it does not contain any gluten, flaxseeds are a good choice for those who have celiac disease or a gluten sensitivity. As a gluten-free method of baking, I often use flaxseed along with coconut flour in recipes to add moisture, form a desirable texture and get some healthy fats. They are also a good alternative to getting omega-3 fats from fish for people with a seafood allergy (although if you don't have an allergy to fish/seafood it's still best to get DHA/EPA this way).

6. May Help Manage Diabetes

Flaxseed is well-known for its effects against blood sugar spikes, making it a potentially useful tool for diabetics. When diabetic subjects took one tablespoon of ground flax seeds daily for a month, they experienced a significant drop in fasting blood sugars, triglycerides, cholesterol and A1C level.

Flaxseeds may also improve insulin sensitivity in glucose intolerant people. After 12 weeks of flax, one study found a small but significant drop in insulin resistance.

7. High in Antioxidants (Lignans)

One of the greatest benefits of flaxseed is that it's packed with antioxidants, specifically the type called lignans that are unique fiber-related polyphenols. Lignans provide us with antioxidants that help reduce free radical damage, therefore flax has anti-aging, hormonal-balancing and cellular-regenerating effects. They are found in unprocessed plant foods, including seeds, whole-grains, beans, berries and nuts. Unhealthy lifestyle habits, such as poor gut health, smoking, antibiotics and obesity, all affect circulating lignan levels in the body, which is why a nutrient-dense diet is important for restoring levels.

Lignans are considered natural “phytoestrogens, or plant nutrients that work somewhat similarly to the hormone estrogen. Phytoestrogens in flaxseed can alter estrogen metabolism, causing either an increase or decrease in estrogen activity depending on someone's hormonal status (in other words, flax has both estrogenic and antiestrogenic properties). For example, in postmenopausal women, lignans can cause the body to produce less active forms of estrogen, which is tied to increased protection against tumor growth.

Lignans are also known for their antiviral and antibacterial properties, therefore consuming flax regularly may help reduce the number or severity of colds and flus. Studies have also found that polyphenols also support the growth of probiotics in the gut and may also help eliminate yeast and candida in the body.

8. May Help Regulate Blood Pressure

A 2013 study in Canada stated that flaxseed induced one of the most potent antihypertensive effects achieved by a dietary intervention. A report published in Clinical Nutrition in 2016 found flaxseed may lead to a significant decrease in systolic and diastolic blood pressure. If you’re starting your flaxseed intake to help manage blood pressure, the same study found consuming flaxseed for more than 12 weeks had a greater effect than consumption for fewer than 12 weeks. While flaxseed oil may have the desired effect on diastolic blood pressure, it did not on systolic blood pressure. Lignan extracts didn't appear to affect either. So, if you're targeting your overall blood pressure, ground flaxseed may be your best option.

9. Supports Digestive Health

One of the most well-researched benefits of flaxseed is its ability to promote digestive health. The ALA in flax can help reduce inflammation and protect the lining of the GI tract. Flaxseed has been shown to be beneficial for people suffering from Crohn's disease and other digestive ailments. Plus, it promotes beneficial gut flora even in people with normal digestive systems. The fiber found in flaxseeds provides food for friendly bacteria in your colon that can help cleanse waste from your system.

Flax is very high in soluble and insoluble fiber, which means it's very helpful for maintaining normal bowel movements. Because it can help bulk up stool and flush waste from the GI tract due to its gel-like quality, flaxseed is considered one of the best natural remedies for constipation. You can eat ground flaxseeds to help keep you regular or take one to three tablespoons of flaxseed oil with eight ounces of carrot juice. You'll also benefit from getting lots of magnesium from flax, another nutrient that promotes digestive health by hydrating stool and relaxing the muscles in the GI tract.

10. May Help Lower Cancer Risk

As part of a healthy diet, flaxseeds may be able to help prevent certain types of cancer, including breast, prostate, ovarian and colon cancer. For this reason, flax is included in the Budwig diet protocol, a natural approach to helping prevent and treat cancer. The Budwig diet protocol involves eating at least one daily serving of a recipe made with cottage cheese or yogurt, flaxseeds and flaxseed oil. For this reason, the Budwig diet is sometimes called the flax oil and cottage cheese diet or just the flaxseed oil diet.

A study published in the Journal of Clinical Cancer Research discovered that consuming flaxseeds may decrease the risk of breast cancer by decreasing tumor growth. Certain studies show that women experience a reduced risk for developing breast cancer when they consume larger amounts of dietary fiber, lignans, carotenoid antioxidants, stigmasterol, vegetables and poultry. This has led some experts to recommend mostly plant-based diets for reducing risks of hormone-related cancers.

The lignans found in flaxseeds can be converted by intestinal bacteria into enterolactone and enterodiol (types of estrogens), which is believed to be how flax naturally helps balance hormones. Balanced hormones (meaning not too little or too much estrogen and progesterone) can help reduce the risk of breast cancer and other problems in women. For similar reasons, another study published in the Journal of Nutrition found that the lignans in flaxseeds may also reduce the risk of endometrial and ovarian cancer.

11. May Help with Weight Loss

What's the connection between flaxseeds and weight loss, according to the studies? A study published in the Journal of Nutrition found that flaxseeds and walnuts may improve obesity and support weight loss.

Since flax is full of healthy fats and fiber, it helps you feel satisfied for longer. This means you may wound up eating fewer calories overall, which may lead to weight loss. ALA fats may also help reduce inflammation and help with hormonal balance, which might be standing in the way of you losing weight. An inflamed body tends to hold on to excess weight, plus it's common to struggle with digestive issues like constipation and bloating if you've been eating an unhealthy diet. Add a couple of teaspoons of ground flaxseed to soups, salads or smoothies daily as part of your weight loss plan.

12. Helps Decrease Menopausal and Hormonal Imbalance Symptoms

Lignans found in the flaxseed have been shown to have many benefits for menopausal women. In fact, flaxseed can be used as an alternative to hormone replacement therapy in some cases or as a complementary approach to balancing hormones due to the estrogenic properties that lignans have.

Due to flax's ability to balance estrogen, flaxseeds may also help reduce the risk of osteoporosis. It can even help menstruating women by helping to maintain cycle regularity, such as encouraging a normal length luteal phase (the period between ovulation and menstruation). To take advantage of these hormonal benefits of flaxseed, try to include one to two tablespoons of flaxmeal in your breakfast smoothie, along with one tablespoon of flaxseed oil at some point during the day.

Nutrition Facts

When you look at the nutritional benefits of flaxseed, there are many things that will catch your attention. In fact, flaxseed's nutrition profile makes it one of the most nutrient-dense foods on the planet.

According to the USDA's National Nutrient Database, supplementation with two tablespoons of whole/unground flaxseed (considered about one serving) contains about:

110 calories
6 grams carbohydrates
4 grams protein
8.5 grams fat
6 grams fiber
0.6 milligram manganese (26 percent DV)
0.4 milligram thiamine/vitamin B1 (22 percent)
80 milligrams magnesium (20 percent DV)
132 milligrams phosphorus (14 percent DV)
0.2 milligram copper (12 percent DV)
5 milligrams selenium (8 percent DV)

Flaxseeds also contain a good amount of vitamin B6, folate (or vitamin B9), iron, potassium and zinc. As you can see, it's no secret as to where the benefits of flaxseed come from with this nutrition profile.

Flaxseed vs. Chia Seeds

Both flaxseeds and chia seeds contain lots of fiber and the type of omega-3 fatty acids called alpha-linolenic acid, or ALA. Flax is a better source of ALA than chia seeds, although chia seeds also have many health-promoting effects. One ounce of flaxseeds contains about 6,000 milligrams of ALA compared to about 4,900 in the same amount of chia seeds.

Chia seeds are small, round, either white or black seeds that originated thousands of years ago in Mexico and South America. Like flax, chia can absorb lots of water, contribute to the feeling of fullness, prevent constipation and help with digestive health.

Flaxseeds contain less fiber than chia seeds. Flax has about eight grams of fiber in one ounce compared to about 11 grams in one ounce of chia seeds. Both form a gel during digestion when combined with liquid, which blocks the fiber from releasing sugars and being fully broken down. This helps with blood sugar control, forming bowel movements and lowering cholesterol.

Only flaxseeds contain high levels of lignans, while chia seeds do not. However, chia seeds have other antioxidants, especially black chia seeds, which are very nutrient-dense.

Chia seeds contain more calcium than flax seeds do, making them a good addition to a vegan/plant-based diet. They also provide other vitamins and minerals, like zinc, copper, phosphorus, manganese, magnesium and potassium (similar to flaxseeds).

Flaxseed protein levels are impressive, with slightly more than chia seeds, although both are good sources.

Chia seeds can be consumed in any form, while flax should ideally be sprouted and ground. Flax are more susceptible to going rancid over time, so they should be kept in the refrigerator to prolong their freshness. Both are very useful in gluten-free or vegan baking and cooking.

How to Use

Look for flaxseed in major grocery stores, health food stores and online. These days they are widely available in supermarkets and might also be found in bulk bin sections of some health food stores where they are sold by the pound.

Flaxseeds vs. Flaxseed Meal vs. Sprouted Flaxseeds:

The very best way to experience the benefits of flaxseed is to consume flaxseeds in their sprouted form. Soaking them and then sprouting them eliminates phytic acid and may greatly increase mineral absorption. The Flax Council of Canada recommends soaking flaxseeds for minimum 10 minutes in warm water or for two hours in colder water. Some also soak the seeds overnight and then add the entire gel-like mixture (seeds plus water) to recipes.

Flaxseeds are best consumed ground, as our bodies cannot access the nutrients found inside the seeds if they are eaten whole. Whole seeds will mostly pass through our GI system undigested, so it's always best to grind them or to use ground flaxseed meal to get the most benefits of flaxseed.

You can grind whole flaxseeds in a coffee grinder, which is best done immediately before eating them so they do not spend much time exposed to air.

You can also buy flaxseeds pre-ground as flaxseed meal (or golden flaxseed meal).

Like other sources of fiber, including chia seeds and hemp seeds, make sure to take them with plenty of water or other fluids.

There are many great ways to add these super seeds into your diet, including adding them to homemade muffins, breads and cookies. How much flaxseed should you eat a day? Aim for about two to three tablespoons daily for proper dietary flaxseed supplementation. You might want to use more or less depending on your goals and how you react to consuming flaxseeds, so it's best to monitor how you feel to find the right amount.

What about storage of flaxseeds? While many sources recommend that you store your flaxseeds (ground or whole) in an opaque container in the fridge or freezer, the Flax Council of Canada differs: Studies conducted by the Flax Council of Canada show that coarsely ground flax seeds can be stored at room temperature for up to 10 months, without spoilage or loss of the omega-3 fatty acid, ALA.

Baking and Cooking with Flaxseeds:

One of the most common questions regarding the use of flaxseeds in recipes is whether baking has any effect on flax's omega-3 fatty acids. According to many studies, you can bake flaxseeds at 300 degrees Fahrenheit for about three hours and the omega-3s (ALA) in flaxseeds will remain stable.

Here are tips for including flaxseeds in recipes:

Add 1-3 tablespoons of ground flaxseed to a morning smoothie. Add plenty of water or almond/coconut milk, due to how the flaxseeds absorb liquid.

Mix a tablespoon in with yogurt with some raw honey.
Bake ground flaxseeds into muffins, cookies and breads.
Add to homemade sprouted granola.
Mix with water and use as an egg substitute in vegetarian/vegan recipes.

Recipes

Citrus Flax Green Smoothie Recipe
Grainless Granola Recipe (add about 3/4 cup of flaxseeds)
Black Bean Burger Recipe
No Bake Coconut Cookies Recipes

History

Flaxseed is one of the oldest cultivated crops known to man, having been grown and consumed for thousands of years. According to info in the Journal of Food Science and Technology, the Latin name of the flaxseed is Linum usitatissimum, which means very useful. Flaxseeds were eaten 5,000 years ago in ancient Babylon, consumed by Aztec warriors and also a favorite food of King Charlemagne in the eighth century.

In the U.S., flaxseed was first introduced by early colonists and used primarily for making fabric, paper and clothes due to its high fiber content, which adds strength and durability. Flaxseeds have also been historically fed to livestock to increase their health.

Around the 1990s, flaxseeds began gaining popularity in the health food industry as they became the focus of diets used to fight heart disease and other illnesses. Today they are considered one of the best foods for reducing inflammation and promoting gut health, whether someone is a vegetarian, vegan, following the Paleo diet, or on a low-carb or even ketogenic diet.

Risks and Side Effects

What are the potential side effects of eating flaxseeds and dietary flaxseed supplementation? When you first introduce flax, and therefore a lot of fiber, to your diet you might temporarily experience some of these side effects:

Bloating and gas
Abdominal discomfort
Loose stools
Decreased appetite
Potentially hormonal changes if you consume large amounts

The fiber in flaxseed may impair absorption of some medications. Also, be aware that flaxseed acts as a blood thinner, so if you're taking any blood thinners such aspirin or other NSAIDs, you should avoid flaxseed consumption.

Additionally, avoid flaxseeds if you have hormone-sensitive breast or uterine cancer, and use with caution if you have high cholesterol and are taking cholesterol-lowering drugs.

Final Thoughts

Flaxseeds, sometimes called linseeds, are small, brown, tan or golden-colored seeds. They contain the omega-3 fatty acid called ALA, protein, fiber, minerals like magnesium and phosphorus, and antioxidants called lignans.

Benefits of flaxseed include helping improve digestion, giving you clearer skin, lowering cholesterol, reducing sugar cravings, balancing hormones, helping with weight loss, treating constipation and helping fight cancer.

Use ground, sprouted flaxseeds for the most benefits. Consume about two to three tablespoons of whole or ground flaxseeds (also called flaxseed meal) daily, or have about one to two teaspoons of flaxseed oil.

And what are all the benefits of turmeric? This article will take a closer look at the potential turmeric tea benefits, plus how to make your own at home using a few simple ingredients.

What Is Turmeric Tea?

Turmeric tea is a beverage made using either turmeric root or turmeric powder. The turmeric is steeped in a cup of hot water, which helps boost the flavor and nutrient profile of the final product. Fresh turmeric tea can also be combined with other ingredients, including pepper, lemon, honey, ginger and more.

Is drinking turmeric good for you? 

Not only is it an easy and effective way to add turmeric to your diet, but it's also delicious and jam-packed with health benefits. Here are a few of the top turmeric tea benefits and why you may want to consider adding it to your morning routine.

Health Benefits

1. Decreases Inflammation

Curcumin is the active ingredient in turmeric, and it is thought to be responsible for many of the health benefits of turmeric tea. Curcumin has powerful anti-inflammatory properties and has been shown to help decrease markers of inflammation in several in vitro studies. Not only can this have a huge impact when it comes to decreasing symptoms of autoimmune disorders, but it may also help protect against the development of chronic conditions, such as heart disease and diabetes.

2. Relieves Joint Pain

One of the top benefits of turmeric tea is its ability to reduce joint pain and treat arthritis symptoms. In addition to its anti-inflammatory effects, one review published in the Journal of Medicinal Food also showed that taking 100 milligrams of turmeric extract per day was effective at reducing joint pain associated with arthritis. Fortunately, there are plenty of resources out there for how to make turmeric tea for arthritis. It's often combined with other anti-inflammatory ingredients like ginger, raw honey or cinnamon.

3. Supports Weight Loss

Many people use turmeric tea for weight loss, and for good reason. According to one study out of Milan, administering curcumin to people with metabolic syndrome increased weight loss, decreased belly fat and reduced total body fat by up to 8 percent. Historically, turmeric root tea was also used as an appetite suppressant. It was thought to curb cravings and regulate food intake.

4. Enhances Immune Function

Adding turmeric tea to your daily routine can support healthy immune function to help ward off infections and support better health. In fact, studies show that curcumin can reduce inflammation and prevent oxidative stress to protect against disease. There are plenty of turmeric tea recipes for inflammation and immunity, all of which can help provide a hearty dose of antioxidants to optimize overall health.

5. May Have Cancer-Fighting Properties

Although research is limited on the effects of turmeric tea on cancer in humans, there have been plenty of promising in vitro studies and animal models suggesting that it could possess potent cancer-fighting properties. For example, a paper published in the AAPS Journal actually found that curcumin can modify several cell signaling pathways to kill tumor cells and slow the growth and spread of cancer cells. However, additional research is needed to evaluate the potential turmeric tea benefits for cancer in the general population.

6. Regulates Blood Sugar

Studies show that turmeric tea benefits blood sugar control and could help keep blood sugar levels stable. In fact, one in vitro study conducted by the Department of Nutrition and Food Science at Auburn University showed that curcumin is effective at lowering blood sugar by modifying the metabolism of glucose. This could potentially help protect against diabetes complications long term.

7. Manages Cholesterol Levels
One animal model published in the journal Atherosclerosis found that supplementing rabbits with turmeric extract decreased levels of bad LDL cholesterol and inhibited cholesterol oxidation, both of which are major risk factors for heart disease. Similarly, a study out of India also found that taking a capsule containing curcumin twice daily improved endothelial function and was comparable to atorvastatin in terms of effectiveness, which is a type of medication used to treat high cholesterol and triglyceride levels.

How to Make Turmeric Tea

There are plenty of recipes available for how to make turmeric tea with fresh turmeric root as well as turmeric in dried, ground or powdered forms. Typically, this involves boiling three to four cups of water, adding one to two tablespoons of turmeric and then allowing it to simmer for at least 10 minutes. Next, the tea should be strained and cooled for a few minutes prior to serving. You can also easily find turmeric tea bags at health food stores, which can be steeped in hot water to brew a simple turmeric tea.

If you're looking to spice up your cup of tea, there are plenty of turmeric tea recipe ideas out there to help. Experimenting with ingredients like pepper, lemon or honey can make it easier than ever to enjoy the multitude of turmeric tea benefits that are available. Ginger turmeric tea, in particular, is made by brewing the root of ginger and turmeric tea to boost the anti-inflammatory effects of your beverage. Turmeric milk tea, also known as golden milk, is another popular drink that is enjoyed for its creamy flavor, rich texture and powerful healing properties.

Risks and Side Effects

Despite the numerous turmeric tea benefits, there are some people who may need to moderate their intake. In particular, those who are allergic to turmeric should avoid it altogether, as it may cause food allergy symptoms like hives, itching and swelling.

Taking high doses of turmeric powder tea may also be linked to several adverse symptoms. Some of the most common turmeric tea side effects include nausea, diarrhea, decreased blood pressure and a higher risk of bleeding. Enjoying turmeric tea in moderation as part of a healthy diet is the easiest way to prevent side effects.

So how much turmeric tea should you drink a day? 

While the exact dosage can vary based on how you brew your tea or how much is found in your turmeric tea bag, one to two cups per day is a good starting point and can help maximize the potential turmeric tea benefits while minimizing the risk of side effects.

The various active ingredients that the reishi mushroom contains account for this. These ingredients include complex sugars known as beta-glucans, plant sterols that act as precursors to hormones in the body, polysaccharides that fight cancer cell development and acidic substances called triterpenes that turn off the body's response to allergies.

Recent findings suggest that reishi mushrooms can lower inflammation and increase the release of natural killer cells, which work to remove various types of mutated cells from the body. This makes the reishi mushroom ideal for preventing heart disease and working as a natural cancer treatment. Some of the ways that reishi mushrooms work to promote better health include:

activating cytotoxic receptors (NKG2D/NCR)
inhibiting cell proliferation
suppressing vascular endothelial growth factor
increasing plasma antioxidant capacity
enhancing immune response
converting excess testosterone to dihydrotestosterone

Health Benefits

1. Contains Powerful Anti-Cancer Properties

Just like other anti-inflammatory foods, reishi mushrooms are packed with important nutrients, including antioxidants, beta-glucans and amino acids. Researchers believe that some of the most beneficial components of the reishi mushroom are its polysaccharides. These are water-soluble types of nutrient found in carbohydrate foods that are known to have anti-tumor abilities.

Polysaccharides, which also found in other beneficial plant foods like sweet potatoes or beets, are immune-modulating substances. They are compounds that help reishi mushrooms protect the DNA and block cell mutations while preserving healthy cells in the body. According to some studies, certain medicinal mushrooms help fight cancer because polysaccharides have important biological benefits, including antioxidant, neuro-protective, radio-protective, anti-diabetes, anti-osteoporosis and anti-fatigue abilities.

Additionally, laboratory tests demonstrate that the triterpenes found in reishi mushrooms may also have cancer-fighting properties. This is one reason why brightly colored or bitter-tasting, antioxidant-rich foods like pumpkin, berries and black rice have a reputation for promoting health. Triterpene compounds seem to inhibit tumor formation and metastases by limiting the attachment of cancerous cells to endothelial cells. Beta-glucans can also help fight off cancer formation by blocking the growth and spread of cancer cells and increasing the activity of the immune system.

Studies have turned up promising results on the link between the reishi mushroom and cancer prevention. It has been successfully used to help fight cancer of the breasts, ovaries, prostate, liver and lungs in in-vitro studies, sometimes in combination with other treatments. Research in cancer patients suggests that reishi has antiproliferative and chemopreventive effects. It helps alleviate side effects of chemotherapy, like low immunity and nausea, and potentially enhances the efficacy of radiotherapy. All this makes the reishi mushroom one of the most powerful cancer-fighting foods available.

2. Improves Liver Function

The liver is one of the most vital organs in the body. It is responsible for aiding in detoxification and helping clean, process, store and circulate healthy blood and nutrients.

Reishi mushrooms work as adaptogens to help improve liver function and prevent liver disease. They allow your body to flush out toxins and bacteria more efficiently and improve immunity against diseases that can develop over time. A 2013 study published in the International Journal of Medicinal Mushrooms found that reishi induces hepatoprotective effects on acute liver injury because it contains antioxidant properties and fights harmful immune responses that slow down liver function.

3. Promotes Heart Health

The triterpenes found in the reishi mushroom may have blood pressure-lowering abilities as well as benefits for blood-clotting and cholesterol. This is likely because they help lower inflammation within blood vessels and arteries while also restoring hormonal balance. High blood pressure and high cholesterol can sometimes be caused by hormonal issues, including thyroid disorders or high amounts of stress. Reishi mushrooms help restore optimal hormonal levels to strengthen the cardiovascular system.

In addition to lowering blood pressure, reishi mushroom extract can improve overall circulation, lower inflammation that worsens heart problems and prevent clogged arteries by keeping cholesterol under control.



4. Balances Hormone Levels

Reishi mushrooms work as adaptogens. They can help your body cope with stress more efficiently and help regulate hormone levels to optimize your health. Although research is currently limited to mostly animal models, some studies indicate that reishi mushroom extract could help normalize levels of certain receptor hormones, which may be beneficial in the treatment of cancer.

Other studies show that it can protect and positively impact the endocrine system, which encompasses the glands throughout the body that are responsible for the production of hormones. This could have far-reaching effects on many aspects of health, as the endocrine system has a direct impact on metabolism, growth, sleep, mood and sexual function.

5. Stabilizes Blood Sugar

Sustaining high levels of blood sugar can bring detrimental effects to overall health, causing symptoms like fatigue, unintentional weight loss and frequent urination. Some research shows that reishi mushrooms may have anti-diabetic properties, helping to maintain normal blood sugar levels to prevent adverse side effects.

For example, one review out of Taiwan showed that reishi mushrooms were able to decrease levels of both blood sugar and insulin in mice. They also helped modify levels of certain enzymes involved in blood sugar control and improved the way that the body uses insulin to transport sugar from the bloodstream to the tissues to be used as fuel.

6. Fights Allergies and Asthma

Triterpenes are active ingredients in reishi mushrooms. They are a type of ganoderic acid tied to a reduction in allergies and histamine reactions associated with asthma. For this reason, the reishi mushroom is often used as a safe and effective asthma natural remedy. Triterpenes are capable of lowering allergic reactions because of the way they affect the immune system, strengthen the digestive organs, protect the gut lining, lower inflammation, inhibit a histamine release, improve oxygen utilization and improve liver functions.

7. Protects Against Infections and Viruses

Reishi mushrooms are considered natural antiviral, antibacterial and antifungal substances thanks to the active compounds that they contain. For example, aside from relieving allergies, triterpenes offer protection against microbial, viral and fungal infections. Triterpenes can be found in many plant foods that taste somewhat bitter, a sign that they're protective in nature and defend the plant against predators.

Because reishi mushrooms can improve blood circulation and lower inflammation, they can help resolve infections more quickly, reduce pain and fight fatigue. Reishi mushrooms have been used to help treat symptoms and underlying causes of urinary tract infections, hepatitis and even HIV/AIDS.

Nutrition Facts and Uses in Traditional Medicine

In supplement form, reishi mushrooms typically contain little to no calories and only a small amount of dietary fiber and protein. However, the true reishi mushroom health benefits come from the ingredients that aren't listed on the nutrition label.

In particular, reishi mushrooms are jam-packed with antioxidants and health-promoting compounds, such as polysaccharides and triterpenes. These powerful compounds are linked to a number of health benefits and have been shown to account for many of the anti-inflammatory, anti-cancer and anti-diabetic properties of the reishi mushroom.

Many forms of holistic medicine take advantage of the full scope of benefits of reishi mushroom and use it to treat a variety of ailments. Reishi mushrooms are an especially common ingredient in Traditional Chinese Medicine and have been used as a staple for thousands of years. They are believed to nourish the heart, preserve liver health, slow aging, and enhance vitality, stamina and strength. They're also said to promote calmness and relaxation and often used to supplement spiritual practices.

Reishi Mushroom vs. Turkey Tail vs. Chaga vs. Lion's Mane vs. Shiitake

Are mushrooms good for you? 

Let's take a closer look.

What Is Cinnamon Tea?

Cinnamon tea is a beverage prepared by boiling a stick of cinnamon in water and letting it steep to infuse the drink with its sweet, fragrant flavor. Although many people combine cinnamon it with other ingredients, such as ginger, honey or milk, others prefer to enjoy it as is and allow the natural flavors to shine through.

So what is cinnamon tea good for? 

In addition to being a delicious and soothing caffeine-free beverage, this tea may also boast several important benefits. In fact, some of the potential health benefits of cinnamon tea include improved heart health, better blood sugar control, increased weight loss and more.

Types

Is cinnamon tea good for you? And what is the best cinnamon tea?

There are two types of cinnamon commonly used to make this power-packed beverage. Cassia cinnamon is the most common form of cinnamon. This is the one often found in the spice aisle of most superstores. Although it originates in China, Cassia cinnamon is widely cultivated and used around the world. However, Cassia cinnamon can actually be harmful in high doses thanks to the presence of a compound called coumarin, which can be toxic if consumed in large amounts.

Meanwhile, Ceylon cinnamon, also known as true cinnamon, is another form of cinnamon associated with a long list of health benefits. While it also contains coumarin, it is found in much smaller amounts in Ceylon tea than in cassia cinnamon, making it a much safer alternative to Cassia cinnamon.

Health Benefits
Stabilizes Blood Sugar
Supports Heart Health
Has Anti-Cancer Properties
May Promote Weight Loss
Decreases Inflammation
Preserves Brain Function

1. Stabilizes Blood Sugar

Cinnamon has been shown to have a powerful impact on blood sugar levels. Some research shows that it acts like insulin in the body, which is the hormone responsible for shuttling sugar from the bloodstream to the tissues. It may also enhance the effectiveness of insulin in the body and protect against insulin resistance. According to a review conducted by Thames Valley University in the U.K., cinnamon could decrease fasting blood sugar levels by up to 29 percent in those with type 2 diabetes.

2. Supports Heart Health

Adding cinnamon tea to your daily routine could bring big benefits when it comes to heart health. In fact, cinnamon has been shown to reduce several heart disease risk factors to keep your heart working efficiently. In addition to lowering blood sugar levels, cinnamon may also help decrease levels of total and bad LDL cholesterol as well as triglycerides. It may also increase levels of beneficial HDL cholesterol, which helps remove excess cholesterol from the arteries.

3. Has Anti-Cancer Properties

Some impressive in vitro studies and animal models have found that cinnamon may aid in cancer prevention. One study published in the journal BMC Cancer showed that cinnamon extract was able to induce tumor cell death in skin cancer cells by modifying the activity of specific proteins. Another in vitro study in Maryland had similar findings, noting that polyphenols isolated from cinnamon helped reduce the growth and spread of liver cancer cells. However, more studies are needed to understand whether the cancer-fighting effects of cinnamon may also apply to humans as well.

4. May Promote Weight Loss

Can drinking cinnamon tea help lose weight? 

Although research is limited on the effects of cinnamon tea for weight loss, several studies have found some promising results. For instance, one study out of India showed that supplementing with three grams of cinnamon daily for 16 weeks resulted in significant decreases in waist circumference and body mass index compared to a control group. Another in vitro study published in Scientific Reports found that cinnamon extract induced browning of the fat cells, which is a process that is thought to increase metabolism and protect against obesity.

5. Decreases Inflammation

Studies show that cinnamon is rich in antioxidants and potent anti-inflammatory properties. For instance, one study conducted by China Medical University demonstrated that certain compounds found in cinnamon were effective at reducing markers of inflammation in vitro. This could translate to far-reaching cinnamon tea benefits for skin health, joint pain, disease prevention and more. How? Research suggests that inflammation could be at the root of chronic conditions like cancer, diabetes and autoimmune disorders.

6. Preserves Brain Function

One of the most impressive benefits of cinnamon tea before bed is its ability to protect and preserve brain function. Interestingly enough, several studies indicate that certain compounds found in cinnamon tea could aid in the prevention of neurodegenerative disorders like Alzheimer's disease. For instance, one animal model showed that cinnamon improved motor function and helped protect brain cells in mice with Parkinson's. Another in vitro study out of California demonstrated that specific compounds in cinnamon helped prevent abnormal modifications to proteins in the brain, which could aid in the prevention of Alzheimer's.

How to Make (Plus Recipes)

There are several different methods for how to make cinnamon tea for diabetes, weight loss, inflammation or overall health, plus plenty of different cinnamon tea recipe options available as well.

One of the easiest ways to make hot cinnamon spice tea is to simply add one teaspoon of ground cinnamon to a cup of hot water and stir. You can also make cinnamon stick tea by steeping a stick of cinnamon in boiling water for 10–15 minutes. This allows the unique flavor and health-promoting compounds to infuse into the beverage. Cinnamon tea bags are also available at many health stores and are often combined with other herbs or types of tea, such as cinnamon green tea, ginger cinnamon tea or cinnamon honey tea.

You can also try spicing up your cup of tea with your favorite mix-ins, spices and natural sweeteners. Turmeric, apples, lemons and bananas are all delicious and nutritious ways to add a pop of flavor to your beverage. Here are a few simple recipes to get you started:

Korean Cinnamon Tea
Turmeric, Cinnamon and Ginger Tea
Cinnamon Banana Tea
Lemon Cinnamon Honey Tea
Cinnamon Apple Tea Latte

Although there's no specific guidelines for when to drink cinnamon tea, many prefer either drinking it first thing in the morning or a bit before bed for a soothing, sleep-promoting beverage. However, you can enjoy this tasty drink at any time of day to take advantage of the unique health benefits that it has to offer.

Risks and Side Effects

What are the side effects of cinnamon tea? 

When consumed in moderation, the risk of potential cinnamon tea side effects is very low. However, eating high amounts of cinnamon can cause issues like mouth sores, low blood sugar and breathing problems. Be sure to use Ceylon cinnamon rather than Cassia cinnamon to keep coumarin consumption low and prevent negative side effects.

If using cinnamon tea for weight loss, be mindful of the ingredients you use in your cup. Adding sweeteners like honey, maple syrup or sugar to your drink can enhance the flavor, but it can also cause the cinnamon tea calories to stack up quickly.

Additionally, keep in mind that cinnamon may interfere with medications used to lower blood sugar levels. If you take any diabetes medications, consider talking to your doctor before adding cinnamon tea to your routine to avoid adverse effects on health.

Black beans protect heart health in numerous ways. One of the most important is that they help provide antioxidants that fight inflammation. A major benefit of black beans nutrition is that these legumes contain high levels of phytonutrients — especially flavonoids called delphinidin, petunidin and malvidin. Studies have shown that flavonoids work to control lipid (fat) metabolism and to positively aid in cholesterol excretion.

Black beans nutrition is also exceptionally high in soluble fiber. This type of dietary fiber is associated with reduced risk for cardiovascular disease since it helps balance unhealthy cholesterol levels. Studies have found that a diet high in dietary fiber, especially from bean and legume sources, is protective against mortality due to heart disease, cardiac arrest and stroke. Fiber helps reduce inflammation as it removes waste and toxins from the body, keeping arteries clear from dangerous plague buildup. There's evidence that having just one daily serving (about 3/4 cup cooked) of beans of any kind can help to decrease chances of a heart attack and balance bad LDL cholesterol.

Additionally, black beans nutrition provides a high source of folate and magnesium, two minerals that are important in maintaining a healthy cardiovascular system. The high fiber content in black beans nutrition can also prevent overeating and gaining harmful excess weight, especially around vital organs like the heart.

2. Provides Disease-Fighting Antioxidants

The important flavonoid and phytochemical compounds found in black beans nutrition act as antioxidants and anti-inflammatories. This makes them beneficial in protecting against various forms of cancer. Research shows that black beans contain high levels of anthocyanins, compounds also found have in foods like berries.  Studies show the protective effects of black beans is especially important for preventing colon cancer. Some sources report that black beans, with their deep black color, are the highest bean source of antioxidants.

Studies have shown that the high-antioxidant compounds of black beans nutrition can help prevent DNA damage and gene mutation, leading to a decreased risk for developing cancerous cells. There's also evidence that among older adults, a diet that includes plant proteins (legumes) is associated with improved cognitive health and protection against neurological impairments. This effect is believed to be due to enhanced insulin sensitivity among adults who consume plenty of fiber, protein and antioxidants.

3. High Source of Fiber

Beans are one of the top high-fiber foods that health experts recommend everyone eats regularly. Black beans make an exceptionally filling addition to any recipe, with their high levels of dietary fiber (about 15 grams per cup) but also because of their combination of complex carbs and protein. The macronutrients found in beans, including fiber, work together to give us a feeling of satiety after eating, while also helping to control blood sugar levels.

Studies conducted on animals have shown that consuming black beans helps control appetite and can lead to significant reductions in unhealthy body fat. In order to maintain the best digestive health, all adults should aim to have at least 30 grams of fiber from whole foods every day. The fiber and protein in beans help the glucose (sugar) from the starch of the beans to be slowly released into the bloodstream. While simple carbs including processed foods like cookies, cereal, refined grains and sweetened snacks — release sugar into the blood very quickly, beans keep you full for a long time.

4. Improves Digestion

Beans contain resistant starch that feeds the good bacteria in your gut. The high fiber content of black beans nutrition also helps improve digestion by keeping the digestive tract clear of toxic buildup. Fiber acts like a broom for the digestive system, working to push waste through the digestive tract so the bacteria of the gut flora can remain balanced. This prevents unwanted digestive symptoms like constipation, IBS and more. Black beans have also been shown in studies to protect colon health and potentially help ward off colitis or colon cancer due to their ability to block oxidative damage within the digestive system.

The fiber in black beans nutrition can help maintain the body's naturally preferred pH level, balancing acidity and alkalinity. Legumes have an alkalizing effect on the body, which helps balance pH levels by combating the high level of acidity that is common in most modern diets due to high amounts of meat, dairy and processed food. Additionally, black beans have been found in studies to have antibacterial and antiparasitic properties. They can help clear toxins and unwanted bacteria from the body, which can help restore digestive function and improve overall health.

5. Provides Long-Lasting Energy

It's very important to consume the right type of carbohydrates in the form of whole, unrefined vegetables, starches, legumes and occasionally sprouted grains — in order to keep blood sugar levels stable.

Beans and legumes contain a form of complex carbohydrate called starch, which the body is able to slowly digest and use for energy without spiking blood sugar levels. This makes black beans a food that is considered low on the glycemic index. All types of legumes are considered low-GI foods and therefore may reduce the total glycemic load of meals in which they are included.

6. Helps Keep Blood Sugar Levels Stable

The starch found in black beans nutrition contains the natural sugar called glucose, which the body uses easily for many essential functions. Fast or simple carbs tend to do the opposite of complex carbs like starch — quickly raising blood sugar levels as a high amount of sugar is released into the blood all at once. The cycle of eating the wrong types of refined carbs also leads to cravings for more sweets, low energy, overeating, and even potential problems managing blood sugar and insulin levels. Long term, this can lead to diabetes or metabolic syndrome. However, a 2015 study published in the journal Nutrients found that including black beans in a typical Western-style meal helps regulate release of insulin and also increases antioxidant status.

Because of black beans ability to provide time released energy in the form of starches, they make an excellent carbohydrate source for anyone who has a form of resistance to insulin (the blood sugar-lowering hormone), like those who are prediabetic or who have diabetes. Consuming resistant starch from legumes has been shown to have antidiabetic effects and help fight other risk factors for metabolic syndrome, like hypertension.

7. Contains Essential Vitamins and Minerals

Black beans are an excellent source of numerous vitamins and minerals. In fact, they are high in magnesium, iron, folate, phosphorus and B vitamins. These nutrients are all especially important for vegetarians and vegans who may be lacking in these nutrients due to eliminating other animal sources. Anti-inflammatory, high-nutrient diets that include foods like black beans can help prevent many common diseases, including fibromyalgia, leaky gut, metabolic syndrome and more.

8. High in Protein

Black beans nutrition also provides a high amount of plant-based protein. The body uses protein, in the form of amino acids, for nearly every function. Making sure to eat adequate amounts of protein on a regular basis can help fight symptoms related to protein deficiency, including weight gain, overeating, muscle weakness, fatigue, low energy, eye problems, heart problems, poor skin health, imbalanced hormone levels and more. Protein is crucial for helping to build muscle and keeping the body energetic, strong and youthful. While many people require less calories as they age in order to maintain a healthy weight, black beans add a high amount of nutrients to the diet without contributing a many calories (only about 110 calories per half cup).

Black beans as part of traditional diets are often eaten with rice, corn or starchy vegetables. Luckily, these combinations work together to make up a complete protein, meaning they contain all of the essential amino acids (known as the building blocks of proteins) that are necessary to acquire through protein-rich foods, since the body cannot make them. Consuming beans is a great way to add low-fat, high-fiber protein to your diet.

9. Helps with Weight Loss

A 2016 review published in the found that American Journal of Clinical Nutrition found that dietary pulse consumption may reduce body fat percentage in adults. It’s believed that legumes have positive effects on weight management because of their ability to improve a number of metabolic functions, insulin sensitivity and hepatic/liver function in obese adults.

Black beans nutrition boasts a very low calorie count, especially when you consider the range of nutrients and fiber. Consuming black beans can make you less likely to overeat since fiber expands in the digestive tract, soaking up water and taking up a high volume. This makes you less likely to experience food cravings for sweets or to snack on empty-calorie, processed junk foods between meals.

History

According to researchers and archaeologists, beans were one of the first foods that were gathered and prepared by humans, and some think that black beans in particular may have been the first kind of legume to be domesticated for food. Black beans have a very long history in Latin cuisine and are still an extremely important staple crop across Central, South and North America today.

They were first thought to be consumed in Mexico and South America around 7,000 years ago. Some sources state that they originally were found and harvested in Peru during this time and then spread to almost every other nearby South American and Central American nation over the hundreds of years following.

From Mexico, black beans spread across territories of the U.S., including Texas, New Mexico and Louisiana, well before they were established U.S. states, and they are still extremely popular in those areas now. Black beans were first introduced into Europe around the 15th century when Spanish explorers brought them back from their travels. They then spread to other parts of the globe, including Africa and Asia.

In Traditional Chinese Medicine, black beans are said to help tonify the kidneys, nourish yin/feminine energy, strengthen the heart, balance blood pressure and improve circulation. This is due to their supply of important nutrients like folate, resistant starch/fiber and anthocyanins. They are recommended for people dealing with conditions such as kidney disorder, back pain, knee pain, infertility, seminal emissions, blurry vision, ear problems and difficulty urinating.

Black Beans vs. Pinto Beans vs. Refried Beans

What's the biggest difference between black beans nutrition and pinto beans nutrition? Like black beans, pinto beans supply high amounts of folate, magnesium, manganese, phosphorus, iron, copper and vitamin B6. Pinto beans are a slightly better source of folate, providing 75 percent of your daily needs in every cup. Both beans, which are related to one another, provide similar amounts of most other nutrients. They have comparable amounts of calories, fiber and protein per one-cup serving.

Refried beans are typically pinto beans that have been boiled, mashed and fried in some type of fat, then combined with salt, pepper and spices/ingredients like chili, garlic, cumin, onion and lime. They are especially popular in Mexican and Latin cooking.

You can also make refried beans using black beans or kidney beans instead of pinto beans. The biggest difference between regular cooked beans and refried beans is the fat content. Refried beans have more calories and fat because they are made with ingredients like oil, butter or animal fat (such as lard, which is pig fat or bacon drippings).

Where to Find and How to Use

Purchasing Black Beans:

Black beans can be found in dried or precooked varieties. They are most available in precooked/canned or precooked/frozen varieties.

Is there a difference between cooked black beans nutrition and canned black beans nutrition? 

Precooked black beans, either in canned or frozen form, often have the same nutrient levels as freshly made beans, so as long as you buy a high-quality kind. Buying canned black beans means you can conveniently enjoy beans even when you're short on time.

Look for dried black beans at markets that sell food by the pound or in the bulk bin section of your favorite health food store where you will likely be able to find organic dried beans for sale at a very low cost. If you find sprouted black beans, that's even better! Dried beans remain fresh for a long time, so you don't need to worry about buying too much and having them spoil.

Keep some dried beans in your kitchen for whenever you have some extra time to cook. Dry, uncooked black beans will keep for up to 12 months if stored in an airtight container in a cool, dry and dark place like your cabinet.

How to Cook Black Beans:

Most people tend to use precooked, canned beans because the cooking time for dried beans can be a bit long. Cooking black beans from scratch requires you to plan a day ahead in order to soak the beans. However, many people feel that beans made from scratch taste the best and hold their texture more than precooked kinds plus this allows you to save and use the starchy, black cooking liquid too.

Canned, precooked beans are a great option when you don't have time to prepare beans from scratch, although many brands of canned beans use the chemical BPA in the lining of their cans, which is a toxin you want to avoid leaching into your food. Look for organic varieties of canned beans that are certified BPA free in order to avoid this chemical winding up in your beans.

Make sure to rinse canned beans to reduce the sodium content and to freshen up the taste. You can also try simmering canned and rinsed beans in some vegetable stock to further plump them up and enhance their flavor. It's best to soak all dried beans overnight prior to cooking them, which help make them more digestible to aid in absorbing their nutrients and decrease cooking time.

To cook black beans, place soaked beans in a pot and cover with water, so the water is about about 2–3 inches above the beans. Boil for 45 minutes to an hour. Then drain any extra liquid and add spices of your choice. Cooked black beans should stay fresh for about 4-5 days, but you can also easily freeze them after cooking them and use them later on.

How to Sprout (Plus Recipes)

Phytates and tannins are naturally occurring chemical compounds found in all beans and legumes. They are sometimes called nutrient blockers or antinutrients since they can lower nutrient availability in some cases. Soaking and sprouting black beans helps eliminate phytic acid and may greatly increase mineral absorption — in addition to making the beans more digestible and less gas-forming.

It's believed that one of the reasons phytic acid has become a health concern today is because we no longer practice food preparation techniques such as sprouting or sourdough fermentation, which kills off a high amount of phytic acid. Therefore people are consuming much more of it than ever before.

A diet high in phytic acid can potentially create mineral deficiencies and even lead to bone loss and osteoporosis. Many of the vitamins and minerals that are naturally found in beans are actually bound to phytic acid so it is difficult to absorb them. Phytic acid not only decreases the available minerals in your food, but can also leach minerals from your bones and teeth where they are stored.

Sprouting Black Beans:

In order to avoid consuming too high of levels of phytic acid, it's best to buy organic beans that are also labeled GMO free, since phytic acid is much higher in foods grown using modern, high-phosphate fertilizers than those grown in natural compost.

Also try soaking and sprouting your beans (and grains too) since this can help to reduce phytic acid by around 50-100 percent.

Here are directions for sprouting black beans:

Rinse black beans, remove any debris, and place them in a jar or other glass container.
Add 2-3 cups water, filling the jar about three-quarters full. Add a towel or cheesecloth as a lid.
Let the black beans sit for at least 8 hours or overnight. Then drain and rinse the beans.
Repeat rinsing and draining 3–4 times per day until sprouts start to appear. This should take about 2–4 days, depending on the size of the beans. Look for sprouts that are at least 1/4 inch long.
You can store sprouts in the refrigerator for up to 1 week, but ideally use them within several days.

How to Use Black Beans in Recipes:

Black beans have been used in Latin American cuisines for thousands of years. Today they are most commonly found in Mexican, Brazilian, Dominican, Cuban, Cajun and Creole cuisines.

These beans have a hearty, meaty texture that can also be creamy when they are cooked. They have a smoky and slightly sweet but versatile taste when they are mature and fully cooked, which is why they are often used as a meat substitute in many vegetarian and vegan dishes.

Some people describe their taste as similar to mushrooms, another popular meat substitute. Many cultures use to keep and consume the boiled water of black beans after preparing them, since it becomes thick and black, taking on a starchy taste and texture that can be added to soups or rice. The cooking liquid of black beans is mixed with seasoning and consumed as a broth in many Latin natures.

Try incorporating healthy black beans into your diet using some of these recipes:

Black Bean Soup Recipe
Black Bean Quinoa Salad Recipe
Black Bean Brownies Recipe
Risks and Side Effects

Black beans also contain certain chemical compounds call purines, which are found in many different types of plant- and animal-based foods. Purines can turn into uric acid within the body when high levels are consumed, which can result in problems for people who do not process uric acid well.

Gout and kidney stones are two conditions that result from excess accumulation of uric acid within the body. Therefore people with these conditions should avoid consuming high levels of purine-foods. If you experience any condition related to high uric acid buildup, speak to your doctor about your specific dietary choices.

Some people experience digestive discomfort when eating beans due to their high fiber and starch content. If this happens to you, try preparing beans from scratch (dried form) and soaking them overnight first. This helps cut down on certain compounds that can cause digestive problems, including gas and bloating.

If you aren't accustomed to eating high amounts of fiber, gradually introduce more into your diet instead of consuming a large amount of fiber-rich beans all at once. This will help ease digestion and avoid unwanted symptoms.

Final Thoughts on Black Beans Nutrition

Black beans, or common beans, are from the Phaseolus vulgaris legume family. They are related to other legumes like pinto beans and kidney beans.

Why is black beans nutrition valuable? 

These legumes are an extremely affordable source of protein, filling fiber, disease fighting antioxidants including flavonoids, and numerous vitamins and minerals, like folate, manganese, magnesium, copper, iron and more.