6 Dong Quai Benefits
Dong Quai: 6 Benefits of an Ancient Chinese Remedy
You may not have heard of dong quai, but this traditional herb has been around for quite a while. In fact, it has been used for thousands of years in traditional Chinese medicine.
Thanks to its potent medicinal properties, this herb boasts a long list of health benefits, from improving bone health to reducing the symptoms of menopause. Studies show that it could also decrease depression, lower blood sugar levels, ease inflammation and boost the health of your heart.
For most people, getting your hands on the raw version of this herb could be pretty challenging. Fortunately, dong quai is available in capsule, tea or liquid extract form, making it easy and convenient to incorporate into your daily regimen.
Nutrition Facts
Angelica sinensis, also known as dong quai or female ginseng, is a type of herb belonging to the Apiaceae family of plants. This group of plants also includes parsley, carrots, celery and coriander.
Dong quai thrives in cooler temperatures and is typically found in the mountainous regions of China, Japan and Korea.
This plant has been a prime ingredient in Chinese medicine for centuries and was historically used for everything from relieving depression to treating constipation. Today, it is most often used to help balance hormones and reduce symptoms of menopause.
Many of the health-promoting properties of this angelica herb come from the presence of coumarin, a naturally occurring compound present in many plants. It also contains other beneficial plant compounds like ferulic acid and phytosterols.
Dong quai root is often brewed into a tasty herbal tea. It has a strong, bitter taste that is similar to anise.
Additionally, supplements like angelica root or dong quai extract are available to get an added dose of benefits into your day.
6 Dong Quai Benefits
1. Strengthens Bones Osteoporosis is a condition characterized by weak, brittle bones and an increased risk of breaks and fractures. Though this condition can affect anyone, older women are the most susceptible.
This is because menopause causes a decline in levels of estrogen, an important hormone for regulating both bone formation and the breakdown of bone cells.
In addition to treating some of the most obvious symptoms of menopause, such as hot flashes, dong quai may also be useful in preventing bone loss as a result of menopause.
Some research shows that it could help prevent osteoporosis by building up and strengthening bones. One study found that treating bone cells with dong quai extract increased bone cell formation.
Another animal study from Korea showed that treating rats with dong quai extract helped preserve bone mineral density.
In addition to dong quai, eating plenty of calcium-rich foods, getting regular physical activity and spending a few minutes outside each day to get your fix of vitamin D can all help build up your bones.
2. May Reduce Blood Sugar
High blood sugar can lead to symptoms like frequent urination, trouble concentrating, increased thirst and weight loss.
Studies have found that dong quai has a blood sugar-lowering effect and can help promote normal blood sugar levels to prevent adverse side effects.
A study in the journal Food & Function showed that giving mice dong quai for four weeks decreased both blood sugar levels and insulin resistance.
Insulin is a hormone responsible for the transport of sugar from the bloodstream to the cells. When insulin levels stay elevated for long periods of time, it can lead to insulin resistance. This causes your body to stop responding normally to insulin, resulting in a buildup of sugar in the blood.
Another 2016 study also confirmed these benefits on blood sugar, showing that administering dong quai extract to rats on a high-fat diet helped reduce blood sugar levels.
Eating plenty of fiber, staying well-hydrated and keeping your carb intake under control are just a few other ways to keep blood sugar levels in check.
3. May Promote Heart Health
Heart disease is the leading cause of death in the United States. Coronary heart disease is the most common type of heart disease and is usually caused by the buildup of plaque and cholesterol in the arteries, causing them to become narrow and hardened.
Decreasing your cholesterol levels is an effective way to reduce your risk of heart disease and support better heart health.
One animal study showed that treating mice with dong quai for four weeks decreased levels of total cholesterol as well as triglycerides.
Another study found that combining dong quai with huang qi, another medicinal plant, reduced triglycerides, total cholesterol and bad LDL cholesterol levels in rats.
Other research has even shown that dong quai may be beneficial for those with high blood pressure, another risk factor for heart disease.
To boost the heart-healthy benefits of dong quai even more, remember to eat a balanced diet and incorporate regular exercise into your daily routine.
4. Decreases Inflammation
In times of injury or infection, your body often initiates an immune response to help fight off foreign organisms. Inflammation is part of this normal immune reaction. However, chronic inflammation is at the root of most diseases, including heart disease, diabetes and cancer.
Some studies have discovered that dong quai possesses powerful properties that can help reduce inflammation and may lower the risk of chronic disease.
A test-tube study published in Inflammation showed that dong quai extract effectively decreased the levels of several different inflammatory markers.
Another study looked at the effects of dong quai extract on rats and found that dong quai significantly lowered inflammation caused by spinal cord injury.
Besides dong quai, eating a healthy diet full of high antioxidant foods like fruits and vegetables can also help ease inflammation and make a major impact on your health.
5. Alleviates Symptoms of Menopause
Menopause is a natural decline in the amount of hormones produced by the ovaries as women age. It is typical for women in their late 40s and early 50s to experience menopause.
Side effects of menopause can include hot flashes, night sweats, hair loss, changes in mood and an increased risk of osteoporosis.
For symptom relief, many women turn to hormone replacement therapy, a type of treatment that provides the same synthetic hormones found in birth control pills. However, these medications can come with their own set of side effects and risks.
Dong quai has a long history as a natural alternative to help alleviate symptoms of menopause.
According to one Italian study, dong quai could have an estrogenic effect and may be able to help regulate hormone levels and relieve your menopause symptoms without the use of synthetic chemicals.
Another study found that a mixture of dong quai and German chamomile was able to reduce the frequency and intensity of hot flashes by up to 96 percent.
Reducing stress, getting more sleep and supplementing with other menopause natural remedies like black cohosh or chasteberry can also provide relief from menopause symptoms.
6. May Help Treat Depression
Some studies have found that dong quai could have an anti-depressant effect and may have a positive impact when it comes to your mood.
A 2016 animal study induced depression in rats by exposing them to mild stress. In response, the rats exhibited a decreased appetite and increased physical inactivity. Interestingly enough, treating them with dong quai extract altered the activity of a protein in the brain linked to depression and normalized these depressive behaviors.
Another animal study had similar findings, demonstrating that an herbal preparation containing dong quai had clear anti-depressant properties.
When used alone or in combination with traditional treatments and natural remedies, dong quai may be helpful for decreasing symptoms of depression.
History & Interesting Facts
Dong quai has been used in China for thousands of years to help balance hormones, reduce PMS symptoms and increase libido.
Interestingly enough, the name of this herb even hints at its beneficial effect on sexual health. In Chinese, dong quai supposedly means the husband returns back to his wife.
Dong quai has also been used in Native American, Ayurvedic and Kampo medicine as a cure for conditions like anemia, heart disease and high blood sugar.
These days, this angelica herb is a common natural remedy around the world used to treat everything from depression to menopause symptoms.
Although more research is needed to unearth its full potential as a medicinal herb, it has even been touted by some as a treatment for menstrual cramps, hair loss and certain skin conditions.
How to Use & Cook Dong Quai
Dong quai root is typically harvested and dried so that it can later be cut into pieces or ground up into powder form.
The root can be simmered, steamed or slow-cooked to infuse the strong flavor into soups, broths and tonics.
However, it is much easier to find dong quai in supplement form and, thanks to its growing popularity, you can usually find it at many pharmacies and health stores as well as online.
It is most often found as a capsule, but it is also available as a liquid extract or in dong quai tea.
When purchasing supplements, you should look for a reputable brand and check the ingredients label to make sure there are minimal added ingredients or fillers.
Dosages generally range from 2 to 4 grams per day, typically divided into two or three doses. However, it is always best to start with a smaller dose and work your way up to assess your tolerance.
Possible Side Effects & Precautions Dong quai contains coumarin, one of the main ingredients in blood-thinning medications like Warfarin. If you are taking Warfarin or another blood thinner, taking dong quai may increase your risk of bleeding.
You should also be careful about combining dong quai with other natural blood thinners, such as ginger, gingko or garlic. Taking dong quai along with these compounds could increase your risk of bleeding or bruising.
For those who are pregnant or plan on becoming pregnant, taking dong quai is not advisable and may increase the risk of miscarriage. It should also not be taken by those who are breastfeeding, taking oral birth control pills or using hormone replacement therapy.
Additionally, some people may be allergic or sensitive to dong quai. If you have a sensitivity to other plants in the same family such as celery, anise dill or coriander, you should not use dong quai.
Side effects of dong quai are rare, but may include difficulty breathing, bloating, loss of appetite, nausea, vomiting or weakness. If you experience these or any other symptoms, you should discontinue use immediately and talk to your doctor.
Key Points
Dong quai is an herb that has been shown to potentially relieve symptoms of menopause and depression, improve heart health, reduce inflammation, lower blood sugar and keep your bones strong.
Historically, it has also been used to treat anemia, improve skin and hair health and decrease menstrual cramps, although current research on these effects is limited.
Those who are breastfeeding, pregnant, trying to become pregnant or taking any hormonal medications like birth control pills or hormone replacement therapy should avoid dong quai.
However, for those entering menopause and looking for a natural way to relieve symptoms, this powerful herb may be just the solution for you.
Einkorn Flour: The Superior Grain
Einkorn Flour: The Superior Ancient Grain Compared to Whole Wheat
Why is healthy wheat so hard to get?
While this is not the wheat your great-grandmother used, there are some ancient grains, such as einkorn, available today that healthier, easier to digest and, frankly, a superior alternative.
What Is Einkorn Flour?
Like two other ancient wheats, emmer (farro) and spelt flour, einkorn is a covered wheat however, these ancient grains have less gluten and more nutrition than traditional whole wheat.Ancient grains are thought by many to be inherently more nutritious than modern varieties. Einkorn flour is the most ancient wheat, offering many essential dietary and trace minerals. It's a good source of protein, iron, dietary fiber, thiamine and a number of other B vitamins.
There is a much lower percentage of nutrient loss during processing of einkorn, and it can be substituted for whole wheat flour in most recipes, though it may result in a different texture. Regardless, the results are worth exploring, especially since the nutritional benefits likely outweigh other options.
Health Benefits
1. Reduces the Risk of Eye DiseaseThe process of sprouting can provide significant benefits to many of our foods. In a study published in the Journal of Agricultural and Food Chemistry, sprouting times and illumination conditions of carotenoids found in spelt, durum, emmer and einkorn were investigated.
Dietary carotenoids are thought to provide health benefits in decreasing the risk of some diseases, include eye diseases like macular degeneration, because the beneficial effects of carotenoids are thought to be due to their role as antioxidants.
Lutein, zeaxanthin and β-carotene, found in einkorn, may be protective in eye disease because they can absorb damaging light that enters the eye. This information gives way to the idea that wheat sprouts could be a potential functional ingredient to increase the nutritional value of cereal products.
2. Limits Allergy Symptoms
The number of wheat-allergic patients has increased in recent years, presenting the need and desire for less allergenic wheat varieties. The aim of a recent study published in the Journal of Nutritional Science and Vitaminology was to screen 324 varieties of wheat chosen from various parts of the world.
To ensure the best screening, testing was examined with major wheat allergens or components of gluten, including glutenin and gliadin. The patients antibodies reacted to these three allergens, making them suitable for the primary screening for the less allergenic wheat varieties so there was a reliable comparison.
Several varieties, including einkorn, were noted as less allergenic. These findings will lead to additional research of less allergenic wheat options and likely become mother plants for breeding with the goal of helping wheat-allergic patients to help eliminate or treat food allergies.
3. Helps You Lose Weight
When our bodies are able to digest foods better, it can ultimately help with weight loss. There are 30 percent more people who are obese than undernourished in the world, and much is due to the increased amount of frankenwheat in our foods. In fact, it's been reported that each American consumes about 55 pounds of wheat flour every year!
Einkorn flour is a healthier choice, and while it's best to consume all wheat in moderation, choosing einkorn ancient grains over more modern wheat can help reduce the risk of obesity and may help you lose weight, in particular because studies show that the quality of einkorn surpasses other wheats.
While einkorn wholemeal is limited in dietary fiber, it's rich in proteins and unsaturated fatty acids, fructans, and trace elements, such as zinc and iron. The good concentration of several antioxidant compounds combined with these trace elements contribute to the excellent nutritional properties of einkorn flour.
Functional foods have become more important, and the health benefits of einkorn suggest that it may play a significant role in human consumption and the development of new or specialty foods that contain the best nutritional quality. In any case, to get the benefits, make sure the einkorn product is in its purest form and not combined with chemicals or miscellaneous ingredients.
4. May Help Delay the Onset of Type 2 Diabetes
A study conducted at the Department of Endocrinology and Internal Medicine at Aarhus University Hospital in Denmark investigated the physiological effects of ancient wheat whole grain flour diets on the development and progression of type 2 diabetes, specifically to look at the glycemic responses.
Testing revealed a downregulation of hepatic genes, the process by which a cell decreases the quantity of a cellular component in response to an external variable. The spelt and rye induced a low acute glycemic response. The wheat group had higher HDL cholesterol and total cholesterol levels.
The study concluded that ancient wheat diets decreased cell production relating to glucose and fat metabolism, equivalent to prevention or delay of diabetes development. Thus, it's a good idea to include ancient grains and flours like einkorn flour in any diabetes diet plan.
5. Prevents the Risk of Disease
The whole meal flour of wheat and einkorn flour is rich in phenolic acids. Phenolic acids, through ingestion of some plants, fruits and vegetables, protect our bodies from oxidative damage and diseases, such as coronary heart disease, stroke and cancers.
Research published in the Journal of Food Science and Technology studied the influence of phenolic acid content and antioxidant activity of whole meal flour water biscuits and puffed kernels of einkorn and bread wheat. Overall, from flour to water biscuit, the total soluble conjugated phenolic acids increased in the einkorn, while some phenolic acids decreased as ingredients were added.
The results confirmed that the antioxidant activity increased during processing and was highest under the most drastic puffing conditions of the einkorn and bread wheat. The good news is that the einkorn maintained the nutritional value, even throughout the change in form to a puffed state.
6. Contains Less Gluten
For those with sensitive tummies, ancient forms of wheat like einkorn are typically easier to digest than wheat that's mass-produced, particularly in the U.S., due to the lower levels of gluten. This is good news for endurance athletes, too, since they often look for a grain-like carb that's easy to digest before racing.
Different types of wheat have different numbers of chromosomes. Some studies show that the ancient wheats, with fewer chromosomes, tend to have lower levels of gluten, and gluten causes sensitivities for many. Einkorn, the oldest known type of wheat today, has 14 chromosomes, which makes it a diploid wheat.
Durum wheat, most often used for pasta, and emmer are tetraploid wheats, containing 28 chromosomes, while modern wheat and spelt have 42 chromosomes, known as hexaploid wheats. However, if celiac disease is a problem for you, einkorn flour is still not safe for consumption.
Nutrition Facts
A 100-gram serving of einkorn flour contains about:1,450 calories
18.2 grams protein
2.5 grams fat
8.7 grams fiber
415 milligrams phosphorus (42 percent DV)
0.5 milligram thiamine (33 percent DV)
0.5 milligram riboflavin (29 percent DV)
4.6 milligrams iron (26 percent DV)
0.5 milligram vitamin B6 (25 percent DV)
3.1 milligrams niacin (16 percent DV)
2.2 milligrams zinc (15 percent DV)
390 milligrams potassium (11 percent DV)
312 IU vitamin A (6 percent DV)
Einkorn Flour vs. Whole Wheat
Here are some of the biggest distinctions between einkorn flour and whole wheat.
Einkorn grains are much smaller than grains of modern forms of wheat.
Einkorn does not have the crease that's present on the side of modern wheat grains, which arose in modern wheat due to being genetically altered by choosing seeds that delivered more gluten and higher yields that are ideal for large-scale production and distribution in larger farms.
Einkorn has gluten, but it may be a healthier version, making it easier to digest compared to the gluten found in modern wheat. It doesn't contain the D genome but rather the A genome, a significant difference because the most popular test for detecting the presence of gluten is based on the presence of the D genome.
Although Einkorn does contain gluten, it's a different type of gluten and passes the ELISA test, which is a commonly used laboratory test to detect antibodies in the blood.
Einkorn is a diploid like most plants, meaning it has two sets of chromosomes, while modern bread wheat has six sets.
Einkorn is clearly the most ancient and purest type of wheat with only two sets of chromosomes, meaning its natural gluten content is low, making it a healthy food.
Einkorn contains more carotenoids, which can help in preventing serious diseases, such as cancer, whereas carotenoids are harder to find in modern whole wheat.
Interesting Facts
Einkorn is an ancient wheat variety and one of the first cultivated cereal grains in history. It was cultivated as far back as the early Bronze Age — however, einkorn and other ancient wheats faded as modern hybrid wheats became a big part of wheat production.
Today, einkorn is grown mostly in Europe, but due to the high protein content and nutritional value it provides, it's different than our modern wheat. When modern wheat breads were compared to breads made from einkorn in France, the einkorn breads had a light, rich taste, leaving the modern bread wheat products nearly tasteless and less desired.
Einkorn grains, berries and flour are used in various food dishes, such as soups, salads, casseroles, sauces, breads, pastries, pancakes and waffles, and einkorn flour may be safer to eat than modern wheats for those that are gluten-sensitive.
This wheat is thought to have originated in the upper area of the fertile crescent of the Near East. Through its wide distribution throughout the Near East, Transcaucasia, the Mediterranean region, southwestern Europe and the Balkans, einkorn was one of the first cereals cultivated for food.
The grain protein is consistently higher than modern wheats, though the amino acid composition of einkorn is similar to wheat and considered more nutritious than hard red wheat, based on the higher level of protein, crude fat, phosphorous, potassium, pyridoxine and beta-carotene, according to Purdue University's Center for New Crops and Plant Products.
It's rich in carotenoids, which are the naturally occurring red, orange and yellow pigments seen in many fruits and vegetables that may help to prevent cancer and other diseases.
Wild einkorn (Triticum monococcum) is thought to have been harvested in the late Paleolithic and early Mesolithic Ages, 16,000-15,000 B.C. Wild grains have been dated to the early Neolithic (Stone Age) time as far back as 10,000 B.C. Cultivated einkorn continued its popularity during the Neolithic and early Bronze Ages 10,000-4,000 B.C. Emmer surfaced during the mid-Bronze Age, but einkorn continued to be cultivated into the early 20th century.
Today, einkorn production is usually found in small, isolated regions within France, India, Italy, Turkey and Yugoslavia.
Final Thoughts
Einkorn flour is an ancient wheat grain that's healthier than traditional whole wheat. That's partly due to its much lower gluten content, and
If you don't have celiac disease, einkorn flour is a great choice and definitely preferable to whole wheat.
It's been shown to reduce the risk of eye disease, limit allergy symptoms, help you lose weight, possible help delay the onset of type 2 diabetes and prevent the risk of disease.
So if you're tired of the negatives traditional whole wheat holds and want a superior wheat, einkorn is just the thing.
Garam Masala Benefits Immunity
Garam Masala Benefits Digestion, Immunity and More
You may have tasted it before, but do you know the answer to the following question: What is garam masala? Spoiler alert, it's not a meal or dish it's actually a blend of spices.
Garam masala may originate in India, but in terms of what spices actually go into a garam masala recipe, the variations are all over the map. Often containing more than 10 different spices, garam masala is loaded with health benefits no matter its ingredients.
An amazingly complex blend of delicious spices, garam masala truly makes any dish it's added to that much more interesting. You also get the health benefits of each and every spice that's used to create it. In general, spices are loaded with powerful disease-fighting and health-promoting antioxidants.
What Is Garam Masala?
Garam masala, pronounced gah-RAHM mah-SAH-lah, is a mix of ground, typically dry-roasted spices native to India. Garam is actually Indian for warm or hot, which is perfect since garam masala is known for creating a warmth both internally and externally. What is masala? Masala is Hindi for spice.Not all garam masala recipes are created equal. There are a plethora of variations often depending upon the Indian region or village of origin, the family recipe passed down through generations, or the whim of the individual creator. Max numbers vary, but the spice blend has been said to sometimes contain more than 30 ingredients.
What spices are commonly in garam masala?
Garam masala can be made by dry roasting the spices and then grinding them into a powder, or it can be made without dry roasting. When ground, the garam masala spices are gently heated until they release their aroma and then they're ground together into a powder to be used mainly as a finishing spice.
Some say garam masala originated in Northern India where the winters are cold. The idea for curry powder, which started being commercially made in the 1780s, was likely inspired by this mix of spices.
Health Benefits
1. Improves Digestive FireAccording to Ayurvedic medicine, garam masala is properly named for its ability to heat up the body or improve digestive fire. The foundation of this 5,000-year-old system of natural healing is agni or digestive fire. According to Ayurveda, you need to provide your body with the right type and amount of warming foods to maintain optimal digestive fire.
Garam masala is said to do this by increasing the consumer's body temperature and consequently raising metabolism as well. This prevents sluggish digestion and the build of of toxins in the body that result from digestive fire not being ideal. Garam masala also brings all the six rasas (tastes) into a dish to promote a balancing effect on the consumer.
2. Wards Off Constipation
Since garam masala improves digestion, it's not surprising that it's also been shown to decrease digestive transit time, which is excellent for decreasing the likelihood of constipation. This is hugely important to our health since constipation is one of the main ways that our bodies naturally detoxify on a regular basis.
According to a small study published in the journal Tropical Gastroenterology, consumption of garam masala led to a faster digestive transit time in well-nourished, healthy human adult volunteers. Meanwhile, consumption of a spice-free meal was associated with a tendency toward a slower gastrocolic transit.
3. Cancer Preventer
In general, spices are associated with cancer prevention. One study specifically looked at garam masala and the possibility of it being a natural anticancer substance. This study, published in the journal Nutrition and Cancer, evaluated the effects of garam masala intake on animals for just 10 days.
Animal research has also shown a reduction in tumors as a result of consuming garam masala. This is not that surprising, since many of the spices that make up this mixture are cancer-fighting foods themselves.
4. Fights Diabetes
Pretty much every garam masala contains cinnamon, a true super spice. The health benefits of cinnamon are scientifically proven to be numerous. Cinnamon's ability to help ward off diabetes and naturally lower blood sugar in diabetics is really impressive. Multiple scientific studies have demonstrated cinnamon's potential ability to help lower blood sugar levels.
In addition, it also may likely improve sensitivity to the hormone insulin, which is the vital hormone needed for keeping blood sugar levels balanced.
5. Overall Health Booster
In addition to being an antioxidant, anti-inflammatory, antidiabetic, antimicrobial, anticancer, lipid-lowering and cardiovascular disease-lowering compound, cinnamon has also been reported to have activities against serious neurological disorders like Parkinson's disease and Alzheimer's disease. But cinnamon isn't the only star in this concoction.
According to Dr. Lipi Roy, an internal medicine physician at Harvard-affiliated Massachusetts General Hospital, Spices are underused, but it would be very easy to take advantage of them and improve health. Garam masala always contains a mixture of spices, sometimes 10 or maybe even 30.
So keep eating your fruits and vegetables, but don't forget about the small but mighty spices (and herbs) that you should ideally incorporate into your diet daily. I love how garam masala makes it so easy to consume so many different spices in a single meal or snack.
Final Thoughts
Adding garam masala to any dish makes it a much more invigorating and warming experience. You can add it to soups, stews, meat dishes and vegetarian dishes. In reality, the options are endless because you can sprinkle it on whatever you like. It's even a tasty and adventurous addition to a healthy oatmeal raisin cookie recipe.
The awesome thing about this complex spice mix that isn't just tasty it's also loaded with health-promoting benefits from cancer prevention to improved digestive function. For example, it's been shown to ward off constipation and makes a great addition to any diabetic diet plan, in addition to boosting immunity overall.
5 Glucomannan Health Benefits
Glucomannan: A Super Fiber for Weight Loss & More?!
In recent decades, glucomannan has been introduced to the United States and European markets as a food additive and dietary supplement. What is glucomannan? It's a beneficial, soluble and fermentable dietary fiber derived from the root of the konjac plant, which is native to Asia.
People in East Asia have used konjac fiber, also known as glucomannan powder, for thousands of years as both food and traditional medicine. The indigenous people of China have used konjac to treat asthma, breast pain, coughs, hernias, burns and various skin disorders. Fast-forward to present day and scientific studies have revealed that supplementing with konjac glucomannan can significantly lower plasma cholesterol, improve carbohydrate metabolism, encourage bowel movements and promote a healthy colon.
One of the reasons some people may be familiar with glucomannan is because it's marketed for its ability to promote weight loss. Search for glucomannan Walmart and you'll see that chains like Walmart are already selling this plant fiber as a supplement. There is even a brand-name dietary supplement called Lipozene with glucomannan as its primary ingredient.
Glucomannan weight loss just might be possible if you also lead a generally healthy lifestyle, but it's important to choose the right product and take it in a safe manner. The fiber from konjac root also holds many other surprising health benefits. There are not many glucomannan side effects, but the most dangerous one (choking) is possible yet avoidable. Pretty much tasteless, glucomannan powder can be added to smoothies and be used to make a high-fiber pasta. If you're not using it already, let's talk about why you may or may not want to become a consumer of this Asian plant fiber.
5 Glucomannan Health Benefits
1. Weight Loss
Konjac root's fiber has a very low calorie content but is very high in fiber. Similar to many vegetables, this is a combination that promotes a healthy waist line. Of course, the rest of your diet has to be healthy, and you also need to be exercising regularly. Consuming konjac powder can help weight loss by promoting a feeling of fullness or satiety, which makes you less likely to overeat.
In a 2005 study, 176 healthy overweight people were randomly assigned to ingest either a fiber supplement or a placebo while on a calorie-restricted diet. The fiber supplements were either glucomannan, glucomannan and guar gum, or glucomannan along with guar gum and alginate. All of the subjects consumed a balanced 1,200-calorie diet plus either the fiber supplement or a placebo. After a five-week observation period, the researchers found that all of the fiber supplements plus controlled diet led to a decrease in weight compared to placebo plus diet. However, they conclude that glucomannan specifically produced a reduction in body weight in overweight yet otherwise healthy subjects, but the addition of guar gum and alginate did not seem to cause any additional loss of weight.
Conversely, some studies, like a 2012 one published in the Journal of the American College of Nutrition, did not show that taking glucomannan led to any statistically significant weight loss. However, I think it's safe to say that glucomannan can likely be effective for promoting weight loss when it's combined with an overall weight-reducing lifestyle, including a healthy diet and regular exercise.
2. Natural Prebiotic
Probiotic foods are certainly essential for gut health and overall well-being, but prebiotics are what actually help feed probiotics. Prebiotics like glucomannan as well as garlic, jicama and artichokes are types of non-digestible fiber compound. Glucomannan, like all prebiotics, passes through the upper part of the gastrointestinal tract and remains undigested because the human body can't fully break it down. But once prebiotics reach the colon, where they're fermented by the gut microflora, they create probiotics.
Konjac root powder is a prebiotic that feeds the friendly bacteria in the intestine. A study published in 2008 demonstrated that glucomannan supplementation increases the fecal concentration of probiotics in general as well as specific probiotics like bifidobacteria and lactobacilli.
Why is this important? Higher intakes of prebiotics are linked to benefits, including:
lower risk for cardiovascular disease
healthier cholesterol levels
better gut health
improved digestion
lower stress response
better hormonal balance
higher immune function
lower risk for obesity and weight gain
lower inflammation and autoimmune reactions
The fact that konjac root is a prebiotic is one of the reasons why it has the next benefit.
Constipation is a common problem typically caused by a low-fiber diet, dehydration and lack of exercise. Several studies have demonstrated that glucomannan may be helpful for constipation. When consumed, the powder works as a prebiotic in your system, which is very helpful for promoting healthy bowel movements.
Glucomannan is considered a bulk-forming natural laxative, which means that the intake of it is able to promote a larger, bulkier stool that more easily passes through the colon. It also encourages a stool that requires less straining to expel.
A preliminary trial and a number of double-blind trials found glucomannan to be an effective constipation treatment. For constipated individuals, glucomannan and other bulk-forming laxatives typically encourage a bowel movement within 12 to 24 hours of intake. Studies have shown three to four grams to be effective for constipation.
One 2008 study specifically found that a modest dose of a konjac glucomannan supplement encouraged bowel movements in constipated adults by 30 percent and improved colonic ecology in general.
4. Lowers Cholesterol
A systemic analysis of 14 glucomannan studies was published in the American Journal of Clinical Nutrition, and it revealed that the use of glucomannan had significantly beneficial effects on total cholesterol, LDL cholesterol, triglycerides, as well as body weight and fasting blood glucose. However, it did not affect HDL cholesterol or blood pressure.
More specifically, glucomannan was able to do the following in these studies:
Lower total cholesterol by 19.3 mg/dL
Lower LDL cholesterol by 16 mg/dL
Lower triglycerides by 11.1 mg/dL
Lower fasting blood sugar by 7.4 mg/dL
How in the world does glucomannan help the body lower these important measures of health? Being the fiber-centric substance it is, it's able to decrease absorption of cholesterol in the gut by sponging up water in the digestive tract, which reduces the absorption cholesterol by the body. You then have less cholesterol floating around in your blood.
5. Helps Diabetics
There are more than 20 scientific studies involving glucomannan and diabetes. One of the ways it can help diabetics is because it delays the stomach's natural emptying process, which leads to more gradual sugar absorption and lower blood sugar levels after meals.
A study published in Diabetes Care was small (only 11 hyperlipidemic and hypertensive type 2 diabetics), but it showed very positive effects of konjac fiber. The study subjects, who were being treated conventionally with a low-fat diet and drug therapy, were given biscuits enriched with konjac fiber. Overall, the researchers concluded that the addition of konjac fiber to conventional treatment may improve blood sugar control, blood lipid profile as well as systolic blood pressure in high-risk diabetic patients. In turn, they believe konjac fiber can improve the effectiveness of conventional type 2 diabetes treatment.
Another study gave 72 type II diabetic subjects konjac food for 65 days. Overall, it was concluded that konjac food is very useful in the prevention and treatment of hyperglycemia. Hyperglycemia or high blood sugar commonly affects diabetics. It's a condition in which an excessive amount of glucose (sugar) circulates in the blood.
Overall, taking glucomannan by mouth or including it in your diet may help to reduce cholesterol, blood sugar levels and blood pressure in people with diabetes, which is why it should be part of a healthy diabetic diet plan.
How to Find Glucommanan Dosage Info
For medicinal purposes, glucommanan powder, capsules or tablets can be purchased at your local health store or online. I recommend entirely avoiding capsule and tablet options, which have both been linked to serious digestive obstructions. Tablets have been known to swell before reaching the stomach. There have also been anecdotal reports of internal bleeding after taking glucomannan pills.
When choosing a powder or flour, you want to make sure that it's 100 percent pure with no additives or fillers. Organic versions are great idea too but can be harder to find. Eating shirataki noodles or using glucomannan powder to make homemade noodles can be a great, safe way to incorporate glucomannan into your diet. Japanese shirataki noodles are the most famous glucomannan food product. Adding the powder to a shake or smoothie is also another great idea. Again, I recommend staying away from glucomannan pills.
The recommended dosage of glucomannan is lower compared to other fiber supplements because it expands so greatly in water (up to 50 times its weight). One study specifically showed that at doses of two to four grams per day, glucomannan was well-tolerated and resulted in significant weight loss in overweight and obese individuals. For constipation, three to four grams have been shown to work as an effective laxative.
I highly recommend starting with one very small dose per day. Most powdered products suggest a half level teaspoon (two grams) daily with at least eight ounces of water 30 to 45 minutes before a meal. Make sure to follow directions carefully when taking glucomannan powder. It's absolutely essential to take the powder with a sufficient amount of water so you don't risk choking. Store the flour or powder in a cool, dry place.
Glucomannan comes from the konjac plant (Amorphophallus konjac), specifically the plant's root. The plant is native to warm, subtropical to tropical eastern Asia, from Japan and China south to Indonesia. The edible part of the konjac plant is the root or corm, from which glucomannan powder is derived. The konjac corm looks similar to an oval-shaped yam or taro. It's almost entirely fiber with just a little bit of starch. In order for konjac root to become edible, it's first dried and then milled into a fine powder. The final product is a dietary fiber called konjac flour, also known as glucomannan powder.
It's said that dry glucomannan can absorb up to 50 times its weight in water. Chemically speaking, glucomannan is a fiber composed of mannose and glucose. It has the highest viscosity and molecular weight when compared with other dietary fibers. When you put dry glucomannan powder in water, it swells tremendously and turns into a gel, similar to psyllium husk powder. Certain gut flora bacteria like Aerobacter mannaolyticus, Clostridium butyricum and Clostridium beijerinckii are able to help break down glucomannan into disaccharides and eventually to glucose and mannose.
The dried corm of the konjac plant contains around 40 percent glucomannan gum. Konjac is very low calories but very high in fiber. A typical serving of the powder is a half level teaspoon (two grams), which contains about five calories and 2.5 grams of fiber. This amount of fiber fulfills roughly 10 percent of daily fiber requirements.
Glucomannan History and Interesting Facts Konjac is also known as konjak, konjaku, konnyaku potato, devil's tongue, voodoo lily, snake palm or elephant yam. It's grown in many Asian countries, including China, Korea, Taiwan and Japan, as well as southeast Asia.
The konjac plant is highly valued for its large, starchy corms (more commonly referred to as konjac roots), used to create konjac flour and jelly. Corms are technically short, vertical, swollen underground plant stems that serve as storage organs used by some plants to survive winter or other adverse conditions, such as summer drought and heat.
Konjac powder is used as a vegan substitute for gelatin and an ingredient in vegan alternative seafood products.
Konjac glucomannan was first used and studied by the Chinese when its medicinal properties were first described in the Shen Nong Materia Medica during the Western Han Dynasty
. Glucomannan is commonly used in foods, drinks and cosmetics for its gelling properties. It's gotten some bad press in the recent past due to candies containing konjac that caused a series of choking deaths and near-deaths among children and elderly individuals. Brand names included Fruit Poppers, Jelly Yum and Mini Fruity Gels. The problem with these candies was that although they resembled jello-like products, some of them had a gel that was so strong that only chewing could break down the gel. Consumers are supposed to gently squeeze the gel's cup, but some consumers sucked the product out with enough force to accidentally lodge it in their windpipes. Health officials said the candy can be almost impossible to dislodge if swallowed whole by small children.
Due to choking hazards, konjac fruit jelly was banned from being imported into the United States by the FDA in 2001.
Lately, konjac sponges are gaining popularity as a skin care accessory in in the United States. They're gentle and especially great for sensitive skin.
Potential Side Effects, Interactions and Caution with Glucomannan
Glucomannan powder is considered safe when consumed as a food. In medicinal amounts, powder and capsules are likely safe for most healthy adults for up to four months. When used medicinally, minor side effects can include diarrhea, flatulence and bloating. Lipozene side effects can include abdominal discomfort, constipation and diarrhea.
However, solid tablets containing glucomannan can be unsafe for adults and are likely unsafe for children due to the fact that they can sometimes cause throat or intestinal blockages. The risk is especially great if you have any structural abnormalities of the esophagus or gut. Don't take glucomannan powder or pills if you have ever had esophageal narrowing or swallowing difficulties.
NEVER take glucomannan products without water. It's highly possible to choke if you try to swallow it dry. Just think of a balloon blowing up in your mouth and throat, and you'll understand the danger. ALWAYS take glucomannan with plenty of water.
One of the health benefits of konjac is also one of the common glucomannan side effects. It's the ability of konjac root's fiber to lower blood sugar. If you have diabetes and take glucomannan, you should monitor your blood sugar closely since it can lower blood sugar levels. If you're taking it along with a blood sugar-lowering drug, it may cause your blood sugar to go too low. Speak with your doctor to see if the dose of your diabetes medication might need to be changed to account for the glucomannan. Also due to blood sugar effects, stop using it at least two weeks before any scheduled surgery.
If you're pregnant or breast-feeding, it's best to avoid glucomannan products since the safety of taking them under these conditions is still unclear. If you have any medical condition or are taking medication already, consult a doctor before taking glucommanan.
Of course, always keep this powder out of reach of children.
Final Thoughts on Glucomannan
The No. 1 reason people are interested in glucomannan is for its potential ability to shed unwanted pounds. Science shows that it might be able to help with weight loss, but as always, there really is no magical weight loss pill. You need to follow a healthy lifestyle, including a whole foods-based diet and regular exercise, in order to have any additional element help you lose weight. Glucomannan taken in a safe and appropriate manner may help your efforts.
Even if you have no interest in losing weight, konjac powder is a prebiotic that can significantly improve issues with constipation, which is excellent for detoxification and overall health. It also may help to improve high cholesterol and blood sugar management.
If you're on the fence about this powder as a supplement, I suggest trying Japanese shirataki noodles aka miracle noodles. They're an easy way to give glucomannan a try and have a high-fiber meal at the same time.
What Are Juniper Berries?
9 Health Benefits of Juniper Berries
Have you ever tasted berries that aren't berries berries that are actually used as a spice? Are you still with me? Good, because I'm talking about antioxidant-rich and heart-healthy juniper berries.
Juniper berries traditionally have been used to detoxify the body and promote healthy digestion and skin health, among many other things. And the results definitely aren't all anecdotal. There are a large number of studies that reflect the incredible antioxidant and antibacterial potential of juniper berries. (That's probably why doctors used to sanitize medical equipment with them.)
Whether you're investigating the benefits of new essential oils or just want to understand how to benefit from juniper berries, I know you'll be excited to learn more.
What Are Juniper Berries?
Juniper berries actually aren't berries at all. They are female seed cones that come juniper plants a type of conifer (Pinophyta), which is a cone-bearing plant or tree. Juniper plants vary in appearance and can grow low and wide like a shrub or tall like a tree. Their uniquely fleshy, merged scales make them look like a berry, thus the name.
In addition to their slightly misleading name, juniper berries are also not a berry you would generally eat with breakfast, like blueberries (even though they're similar in size). Instead, juniper berries are often used as a bitter spice. In fact, they give gin its distinctive flavor. Juniper berries are officially the only spice to come from a conifer tree.
One of the major uses of these berries is in juniper berry essential oil. Known in folk medicine and some modern research as a natural antiseptic and antioxidant, the essential oil of juniper berries is a popular therapeutic oil. It's also one of the essential oils the FDA approves for limited internal use.
Nutritional Background
Because they aren't consumed like traditional berries, there isn't a lot of information on the caloric or vitamin content of juniper berries. However, just a little of the spice can add quite the bitter-citrus kick you're looking to add to any dish.
Long before they were used in food, the Greeks used juniper berries as medicine and stimulants for Olympic athletes. Romans used them as a less expensive pepper substitute.
It's a good thing the juniper berry has been around for so long, because scientists are just now beginning to find out just how beneficial it can be as a natural remedy for various issues.
9 Benefits of Juniper Berries
1. Relieve oxidative stress and help prevent disease
One major benefit of juniper berries is the antioxidants they contain. Antioxidants help your body to prevent and fight disease because they relieve oxidative stress caused by too many free radicals in your system.
Juniper berries contain polyphenolic compounds known as bioflavonoids, or flavonoids. These compounds are what give fruits and vegetables (and a few other foods) their antioxidant loads. In particular, juniper berries have 87 distinct antioxidant compounds, according to one chemical assessment. These compounds seem to occur more often in ripe berries than in unripe varieties.
Perhaps most significantly, the activity of three extremely important antioxidants in the body is encouraged by juniper berries: superoxide dismutase (SOD), catalase and glutathione peroxidase.
Issues with SOD are linked to ALS, Down syndrome, cancers and lung issues. Catalase and SOD both protect against damage from peroxide within the body, while glutathione peroxidase does the same and is associated with helping to prevent and treat cancer and heart disease.
2. Natural antiseptic
The antibacterial and antifungal qualities of juniper berries have stood the test of time which is one reason that juniper berry essential oil is often suggested as a natural household cleaning agent. These berries have compelling effects on many strains of bacteria and fungi. In fact, at least one study suggested they could be part of treatment for skin and respiratory infections.
Juniper berry essential oil powerfully destroys candida fungus, which causes an infection responsible for a huge laundry list of side effects.
This essential oil has also been found to eliminate bacteria and reduce inflammation in the mouth as efficiently as chlorhexidine, a common dental drug, but without toxic side effects.
Some evidence suggests that juniper berry essential oil can also potentially kill bacteria that are resistant to common antibiotics.
An extract of Juniperus drupacea berries from Turkey showed significant antibacterial activity in lab tests against various cells, including the Gram-positive bacteria, Staphylococcus aureus. (16) Staph infections cause skin infections and issues like boils, and they can sometimes lead to serious complications such as pneumonia, cellulitis or bone infection.
Research has shown that another possible use of juniper berries could be as an antioxidant in foods and beverages. In addition, an ethanol extract of these berries has shown significant antibacterial impact against Aspergillus niger, a black mold commonly found on spoiled food.
3. Improves skin conditions
A simple Google search reveals that one of the most common uses for juniper berries, specifically in essential oil form, is to treat skin issues like rash or eczema. The antioxidants they contain are probably one major reason this can be effective.
In an examination of how animal wounds healed when treated with juniper berry essential oil, researchers discovered that two cultivars of juniper berries displayed remarkable wound healing and anti-inflammatory activities. This suggests the ancient use of juniper berries as a skin healer has its roots in scientific fact.
From a lab study in South Korea, it also seems possible that juniper berry extract might be able to help treat skin pigmentation disorders like vitiligo.
The essential oil of juniper berries has also been used for some time to reduce the appearance of cellulite, a harmless cosmetic issue involving fatty deposits that are often found on the thighs, hips and buttocks.
4. May help improve digestion
Juniper berries have long been considered a digestive aid in folk medicine, but few studies have examined these effects at length. However, one study involving milk cows found that feeding the subjects juniper berry essential oil did result in improved digestive behavior.
Because they function as diuretics, juniper berries can help relieve bloating in some cases.
5. Aids restful sleep
Many natural health practitioners recommend juniper berry essential oil as a relaxant and believe it has a positive impact on brain chemistry, encouraging rest.
A study from Mie University Graduate School of Medicine in Japan investigated the effects of a therapeutic fragrance, including juniper berry essential oil as well as sandalwood, rose and orris, on insomniacs currently taking medication for the disorder.
Twenty-six of the 29 participants were able to decrease their medication and achieve restful sleep after diffusing the fragrance during the night, and 12 people discontinued their medication entirely by the end of the study.
6. May be useful against certain cancers
Many herbs and foods that have significant antioxidant activity are studied for their potential impact on diseases like cancer. So far, no human or animal trials have looked at juniper berry's anticancer potential.
However, in a lab setting, juniper berry essential oil or extract has been found to cause apoptosis (cell death) in a drug-resistant strain of leukemia, HepG2 (liver cancer) cells and p53 (neuroblastoma) cells.
7. Good for the heart
Probably also due in part to its antioxidant qualities, juniper berries can help to improve heart function. For example, juniper berry essential oil has been found to reduce high blood pressure in animal studies, related to the antioxidants it contains. A similar study stated juniper berry's function as a natural diuretic (in its original or essential oil form) also contributes to its blood pressure-lowering activity.
One study in rats found that juniper berry extracts might be useful in lowering high triglycerides.
Juniper berries also function as an anticholinesterase agent. This is important for heart function because anticholinesterase agents (natural or pharmaceutical) help to build up acetylcholine in the nervous system, which in turn can slow heart action, lower blood pressure, increase blood flow and induce contractions of the heart.
Interestingly, the same agents are also used in some cases to treat digestive obstructions, myasthenia gravis and Alzheimer's disease. At present, no studies have been done to investigate the interaction of juniper berries with the latter two conditions.
8. Can be included as part of a diabetic diet plan
Like many of the others, studies connecting juniper berries with treatment for diabetes have been limited to lab and animal testing. The initial results, though, seem promising.
An ethanol extract and a tea of juniper berries seem to have the potential to reduce high blood sugar in diabetic rats.
Juniper berry essential oil also seems to limit the amount of malondialdehyde produced by animal bodies. Although malondialdehyde's role in diabetes isn't understood entirely, its concentration is much higher in people with diabetes (and cancer).
9. May help treat leishmaniasis
It's possible that one novel use of juniper berries could be the treatment of the parasite that causes leishmaniasis, a disease commonly contracted in tropical regions and southern Europe. Lab tests showed very potent results of an extract of juniper berry against the parasite.
How to Find and Use Juniper Berries in Cooking
Many health food stores carry juniper berries in the spice section. These spicy, rich berries can be purchased either dried or fresh and whole or crushed. Many sources suggest they flavor meat dishes particularly well.
For the most pungent flavor, try crushing fresh berries before using them in a sauce or marinade. You may also try toasting them, but over-cooking will draw out the bitterness and make the berries inedible.
Like I mentioned, juniper berry essential oil is also a popular way to gain the benefits of juniper berries. As always, ensure you purchase only food-grade, 100 percent essential oil from reputable sellers.
Precautions
While juniper berries are generally safe for most people, there are some precautions and medicinal interactions to consider.
First, pregnant women should never consume juniper berries in whole or essential oil form as it may potentially cause damage to the unborn child or force uterine contractions. Juniper is also not recommended for those with poor kidney function.
It is possible to develop an allergic reaction to juniper berries, which could manifest with skin issues (like a rash) or breathing issues. If you experience any of those conditions after using juniper berries, discontinue use and consult your doctor immediately.
Juniper berries may also interact negatively with certain medications, according to a 2014 study. The berries seem to inhibit a drug metabolizing enzyme in the human body known as CYP3A4. This enzyme metabolizes about half of the drugs on the pharmaceutical market, while the other half of medicines actually inhibit the enzyme.
There is a fairly extensive list of medications that could result in toxicity when taken in conjunction with juniper berries. If you are taking any medications, you should first consult with your doctor before using juniper berries or juniper berry essential oil.
Final Thoughts
Juniper berries are the aromatic cones from conifer trees used traditionally in many German recipes and to make juniper essential oil.
Because they have a large quantity of antioxidants, juniper berries have a long list of health benefits.
Consuming juniper berries can help to prevent major diseases, kill bacteria, improve the appearance of the skin, treat insomnia and even kill the parasite that causes leishmaniasis.
Juniper berries are also a worthwhile addition to the diet for people at risk for heart disease, diabetes and cancer.
When purchasing juniper berries (or their oil), be sure to buy only from reputable sellers.
If you are pregnant or have decreased kidney function, you should not consume juniper berries.
People on medications should consult with their prescribing physician before eating juniper berries or using the essential oil, as it can interact negatively with medications activated by the CYP3A4 enzyme.
Paprika-The Antioxidant-Rich Spice
Paprika: The Antioxidant-Rich Spice that Fights Disease
Who knew a tablespoon of red powder could contain so much goodness? Meet paprika, the pepper-based spice that helps your body steer clear of disease.
Recently, it's been found that paprika not only helps your body fight inflammation and disease in general, but it may even have specific targeting to prevent and fight autoimmune conditions and certain cancers. Read further to find out more about these breakthrough discoveries and the benefits you can reap from the popular nightshade vegetable spice.
What Is Paprika?
Paprika is a ground, dry spice made from the larger (and usually red-tinted) varieties of peppers in the Capsicum annuum family. This group of peppers includes the sweet bell pepper, an extremely common paprika source, as well as spicier versions like chili peppers and cayenne.
From its discovery in the New World in the 1400s to the current use around the world of this handy ingredient, paprika has been much loved since entering the scene when explorers brought some home to Europe, Africa and Asia. Hungary currently produces what's widely known as the highest-quality paprika, and Hungarian chefs are famous for their preparation of goulash with paprika.
Nutrition Facts
Because of the variations in pepper cultivars, paprika nutrition can be very different from product to product. However, a few things are true about paprika. First, the red varieties in particular have a massive amount of vitamin A in just one tiny serving (one tablespoon is almost ¾ of the daily recommended intake). That’s nothing to shake your head at, as the antioxidant properties of vitamin A are many.
Secondly, paprika made from spicier peppers (most often the chili pepper) includes an important ingredient known as capsaicin. This nutrient is what gives spicy peppers their heat, and when it comes to health benefits, capsaicin is a key part of paprika's ability to prevent life-threatening diseases. However, although paprika made from bell peppers also has some incredible health benefits, there is no capsaicin in this sweet pepper variety.
One serving of paprika (one tablespoon) contains about:
20 calories
3.8 grams carbohydrates
1 gram protein
0.9 gram fat
2.5 grams fiber
3,560 international units vitamin A (71 percent DV)
0.3 milligram vitamin B6 (14 percent DV)
2 milligrams vitamin E (10 percent DV)
1.6 milligrams iron (9 percent DV)
4.8 milligrams vitamin C (8 percent DV)
5.4 microgram vitamin K (7 percent DV)
0.1 milligram riboflavin (7 percent DV)
1 milligram niacin (5 percent DV)
158 milligrams potassium (5 percent DV)
Health Benefits
1. Rich in Antioxidants
Perhaps the most impressive quality of paprika is the amount of antioxidant power it packs in just one serving. Peppers and products created from them have long been understood to have disease-fighting properties, due in large part to their ability to fight oxidative stress.
There are many antioxidants in paprika, including carotenoids, which are found to varying degrees in different types of paprika. Carotenoids are a type of pigment found in many plants that serve the body as antioxidants, preventing damage from oxidative stress (caused by an overabundance of free radicals in the body) and helping the body fight disease. These are fat-soluble nutrients, meaning they're absorbed best when consumed alongside a healthy fat source, such as avocado.
The carotenoids commonly found in paprika are beta-carotene, beta-cryptoxanthin and lutein/zeaxanthin. Beta-carotene has many benefits, from skin protection to respiratory health to pregnancy support. The best-known benefit of beta-cryptoxanthin is the ability to lower inflammation in disorders such as arthritis. And, of course, lutein and zeaxanthin are known for their roles in the health of the eyes, helping fight off molecules that are known to cause damage that leads to conditions like macular degeneration.
In general, vitamin A is known for the way it decreases inflammation through antioxidant properties, and since inflammation is at the root of most diseases, getting enough of the nutrient is important in living a life that's free of disease. And that's just one of the paprika benefits.
2. Aids in Treatment for Autoimmune Conditions
A groundbreaking study conducted in 2016 found that capsaicin, the ingredient in chili peppers and other hot varieties that provide the heat like paprika may have incredible power against autoimmune conditions.
These often debilitating illnesses stem from the immune system attacking the host's body. Symptoms of autoimmune diseases affect brain, skin, mouth, lungs, sinus, thyroid, joints, muscles, adrenals and gastrointestinal tract functions.
However, while autoimmune disorders are not curable, this 2016 study found that capsaicin stimulates biological reactions consistent with the treatment of autoimmune disease. This could be an incredible new body of research in the search to find ways to treat disease by dietary means.
3. May Help Treat and Prevent Cancer
The capsaicin found in spicy paprika isn't useful in treating just one type of disease — it also has great potential in treating and/or preventing cancer. Operating in several different mechanisms, capsaicin seems to be responsible for altering signaling pathways that limit cancer growth and even suppress genes that tell tumors to increase in size.
In particular, one paprika benefit may be its ability to protect against gastric cancer. A 2012 study of gastric cancer states, Gastric cancer is the second most common cancer worldwide and the second most common cause of cancer-related deaths. Over 80 percent of patients diagnosed with this form of cancer die within a year of their diagnoses or recurrence of the disease.
The good news is that capsaicin has potent anti-inflammatory effects on the incidence of gastric cancer, as discovered in 2016 in early research out of Japan.
There are many natural cancer treatments that have been effective in aiding treatment, so if you're at risk of developing this disease, it's wise to use paprika as one ingredient in a cancer-prevention lifestyle.
4. Potentially Useful in the Treatment of Diabetes
Like many nutrient-rich foods and spices, paprika seems to have the potential to help regulate blood sugar levels and assist in treating diabetes. When patients with diabetes consume paprika containing capsaicin, they better process the digestion and processing of sugars in the blood.
In addition, women with diabetes also tend to birth babies too large for their gestational ages, and capsaicin supplementation decreases the incidence of this as well.
5. Good for the Eyes
Because of the large amount of antioxidants present in this spice, such as vitamin A, lutein and zeaxanthin, it's already clear that paprika benefits you by helping prevent diseases that damage your eyes.
In addition to these nutrients, the existence of vitamin B6 in paprika also helps keep your eyes healthy. People who consume high amounts of B6 see a slower onset of macular degeneration and other eye-related diseases, especially when consumed with large quantities of folate.
6. Keeps Your Heart Strong
Spicing up your life with paprika helps keep your heart and cardiovascular system in good shape. Vitamin B6 helps lower high blood pressure and heal damaged blood vessels. It even treats anemia by creating hemoglobin in the blood responsible for transporting oxygen through the bloodstream.
Paprika also contains capsanthin, which is touted, according to one study, as the main carotenoid in the spice. Little, however, is known about this antioxidant, especially in comparison to the other common antioxidants. As more research is done, one source found that capsanthin in paprika caused an increase in good HDL cholesterol, which is another way paprika can keep your cardiovascular system working well.
Paprika Interesting Facts
Until Christopher Columbus returned from the New World with his mistakenly named peppers (for example, the bell pepper), the people of Europe (and everywhere else but North America) had never even seen one of these curious plants that originated in Mexico. First used to decorate the gardens of European nobility, varieties of pepper eventually found their way to Turkey and, from there, to Hungary.
The word paprika is used in many non-English-speaking European countries to describe the pepper itself, although this is not the case in English, where it refers specifically to the red spice derived from dried peppers. According to the New World Encyclopedia, The first note mentioning red pepper in Szeged, Hungary dates back to 1748, with the word paprika in an account book.
Near the end of the 1800s more than 300 years after the first pepper plant was grown in Hungary paprika became a main part of Hungarian food preparation, although its earliest use there was for treatment of intermittent fever. Today, many claim the best paprika originates from the areas of southern Turkey where it's now cultivated.
Side Effects and Allergies
There are very few allergic reactions on record to paprika, but as with any food, allergies are a potential risk, especially in an environment where you work with and touch many different spices in short periods of time.
Therefore, use caution and contact your physician right away if you notice any allergy symptoms, such as swelling of the mouth or lips or contact dermatitis on your hands after eating and handling this spice.
Final Thoughts
Paprika is a (usually) red spice made from dried cultivars of peppers. It can be made from any type of pepper, which is why there is such a variety in the spiciness of different brands of the spice. This seasoning contains almost ¾ of the daily recommended value for vitamin A, along with other important antioxidants, vitamins and minerals.
Paprika has shown promise in the treatment of diabetes, cancer, autoimmune conditions and cardiovascular disease.
Your eyes will benefit from regular consumption because of the presence of eye-protecting antioxidants and vitamin B6.
The peppers used to create paprika originated in Mexico and were brought to Europe, Africa and Asia by explorers who found the curious plant delicious and intriguing.
By heating it in oil, you are able to release the full flavor profile.
This spice can be used in just about any kind of dish, from seafood to soup to rice and everything in between.