Figs Nutrition: The Anticancer, Fiber-Rich, Antibacterial Powerhouse

You probably associate figs with the extremely popular fig newton, which if we're being perfectly honest is not the healthiest of options. While I don't recommend eating those packaged fig goodies, figs nutrition actually has an insane amount of health benefits.

Of course, when I say figs nutrition, I mean the fruit superstar. Figs have a long, interesting past and a number of great health benefits. So what makes figs nutrition so valuable, why should you include them in your diet and what type of fig recipes are out there? 

Let's take a look.

Figs Nutrition Facts

Common figs grow on the ficus tree (ficus carica), which is a member of the mulberry family. Originally from Western Asia and the Middle East, they're now grown in temperate climates around the world.

Figs can be consumed either raw or dried, which affects the nutritional value. Thus, 100 grams of raw figs nutrition contains about:

74 calories
19 grams carbohydrates
0.7 gram protein
0.3 gram fat
3 grams fiber
232 milligrams potassium (7 percent DV)
o.1 milligram manganese (6 percent DV)
4.7 micrograms vitamin K (6 percent DV)
0.1 milligram vitamin B6 (6 percent DV)
17 milligrams magnesium (4 percent DV)
35 milligrams calcium (4 percent DV)
0.1 milligram thiamine (4 percent DV)
142 IU vitamin A (3 percent DV)
2 milligrams vitamin C (3 percent DV)



When dried, the health benefits of figs increase thus, 100 grams of dried figs nutrition contains about:

249 calories
63.9 grams carbohydrates
3.3 grams protein
0.9 gram fat
9.8 grams fiber
0.5 milligram manganese (26 percent DV)
15.6 micrograms vitamin K (19 percent DV)
680 milligrams potassium (19 percent DV)
68 milligrams magnesium (17 percent DV)
162 milligrams calcium (16 percent DV)
0.3 milligrams copper (14 percent DV)
2 milligrams iron (11 percent DV)
67 milligrams phosphorus (7 percent DV)
0.1 milligrams vitamin B6 (6 percent DV)
0.1 milligrams thiamine (6 percent DV)
0.1 mg riboflavin (5 percent DV)
0.5 milligram zinc (4 percent DV)

Health Benefits of Figs Nutrition

Figs nutrition contains many vitamins and minerals that provide health benefits to a number of bodily systems. They're an easy, healthy snack and can be added to many meals to for another boost of nutrients.

Some of the biggest health benefits of figs nutrition include:

1. Powerful Antioxidant

Figs provide a huge service to the human body with their antioxidant capabilities. Because oxidation affects almost all body systems, the damage it causes has been linked to many major diseases, aging and cancer — as high-antioxidant foods, figs help stave off these conditions.

Some types of figs have more than others, but most are rich in polyphenols, which help combat oxidative stress. These natural health boosters are located in the fruit, leaves, pulp and skin. 

Studies also show that properly dried figs can be an even better source of phenolic compounds and have increased levels of antioxidant activity than their raw or improperly dried counterparts. 

This is probably why figs were revered throughout history; easily stored, dried figs could provide incredible health benefits for long voyages and dry climates that prevented access to fresh fruit.

2. Anticancer Properties

Figs have a reputation in traditional medicine as a remedy for many health problems, including as a natural cancer treatment. For instance, a study by the Department of Natural Medicinal Chemistry at China Pharmaceutical University shows that some elements contained in figs are toxic to various human cancer cell lines.

Although there is more research needed, there are recommendations encouraging researchers to find out more about how figs bioactive compounds can combat illness because of the success of numerous findings thus far.

3. Treat Common Illnesses

Because of the fig's long history, it has been used to treat a wide range of common ailments for thousands of years. More than 40 illnesses connected to the digestive, endocrine, reproductive and respiratory systems have been treated with fig fruit, extracts and components of the fig tree.

Studies have shown figs to be a good source of treatment for anemia, cancer, diabetes, leprosy, liver disease, paralysis, skin diseases, ulcers, gastrointestinal tract and urinary tract infections, and more. 

Figs and the fig tree are considered promising candidates for helping develop new drugs as well, and researchers hope to continue finding new medicinal uses for the plant.

4. Antibacterial and Antifungal Effects

Figs can act as a natural antibacterial and antifungal agent. A review by the Drug and Herbal Research Centre at the Universiti Kebangsaan in Malaysia cited two studies that showed fig extract's ability to combat a strand of oral bacteria, as well as various fungi and microbes.

There are also studies conducted in grass carp that shows effectiveness in figs ability to stimulate immune system response, thus making figs tremendous immune system boosters. 

This may explain why figs are such great common illness fighters, which are typically the work of bacteria and other invaders.

5. Great Source of Potassium, Fiber and Other Depleted Nutrients

Potassium and fiber are two vital components to a healthy diet that many Westerners simply don't get enough of. Figs are a high-fiber food whether raw or dried, while they also provide anywhere from 7 percent to 19 percent of your daily potassium intake depending on how they're prepared thus, eating figs helps overcome low potassium levels.

Fiber helps aid the digestive system, reduces the risk of heart disease and helps with weight loss by helping you feel full. Potassium is found in every cell in the body and is essential to maintain normal body functions. Dried figs nutrition is also great sources of manganese, magnesium and calcium, all of which also don't appear in our diets as much as they should. Snacking on figs is a low-calorie way to up your intake of these essential nutrients.

Health Benefits of Fig Leaves

If you are lucky enough to have access to a fig tree, the leaves of the trees are also incredibly valuable to your health, mostly due to their antioxidant abilities. The leaves can be dried and made into teas or extracts, which is very common in areas of the world with substantial fig tree growth.

1. Antidiabetic Effects

Preliminary studies show reduction of glucose in the blood of rats when given an extract made from fig tree leaves. Further results from the the studies show there was also a decline in the levels of cholesterol, as well as help normalizing antioxidant activity to help combat oxidative stress caused by diabetes.

Fig fruit has also been proven as a powerful treatment for the side effects of diabetes. With anti-inflammatory and antioxidant activities, figs are able to normalize many bodily functions sometimes damaged by diabetes, making them a potential diabetes natural remedy.

2. Help Treat Skin Cancer

Fig leaves are great providers of bioactive compounds that are great at fighting free radical damage. As a result, some studies have used information about the makeup of the fig leaf to develop better forms of photodynamic therapy to treat certain types of skin cancer.

3. Anti-Wrinkle Capabilities

There have been multiple studies using fig tree leaf extract (combined with other fruits and alone) that have shown successful examples of anti-wrinkle capabilities. Individuals using creams including fig leaf and fig fruit extracts showed significant decrease in length and depth of facial wrinkles, thanks to antioxidant and anti-collagenase activity.

Another study published in the Indian Journal of Pharmaceutical Sciences even concluded that creams containing fig extract could also be used to help hyper pigmentation, acne and even freckles.

Interesting Facts About Figs

Figs are actually developed from inverted flowers called a syconium. The fig flesh is made from the matured flowers, which bloom inside the skin and are therefore never seen. Wild fig trees can survive up to 100 years and can grow as high as 100 feet.

Fig tree leaves release a pleasant, woodsy-green fragrance. Some people dry the leaves and use them in perfume or in potpourri for their homes. Fig trees produce a natural latex sap that is also used for a number of practical and medicinal purposes.

Figs were so popular among the Greeks that there were even laws made to prevent exportation, and they're an essential element in the Mediterranean diet, which is one of the healthiest diets in the world. Aside from being an incredible source of dietary fiber, this curious fruit is delicious and filled with a number of essential vitamins and minerals.

Figs have a history as rich as their taste. Dating back as far as 5,000 B.C., the fig is said to be one of the first plants ever cultivated by humans. Archeological findings in Neolithic villages revealed fossils of figs, predating other known forms of agriculture like wheat and barley. 

Figs are mentioned often in the Bible, as they were cultivated in many areas of the world where biblical events took place. In fact, some believe that in the story of Adam and Eve, the forbidden fruit may in fact be a fig instead of an apple. They're sometimes represented as a sign of peace, abundance and prosperity.

Figs are known for their sweet and juicy flesh, tender skin and crunchy seeds. They're highly perishable and are commonly dried to preserve them. And unlike many other fruits and vegetables, studies have shown that the health benefits of figs actually increase after drying. They can be prepared in a number of ways and make a great pairing with meats and cheeses.

Final Thoughts on Figs Nutrition

Figs nutrition can be boosted by drying the figs.

Figs provide powerful antioxidants, help fight cancer, treat common illnesses, contain antibacterial and antifungal properties, and provide potassium, fiber and other depleted nutrients.

Fig leaves are antidiabetic, help treat skin cancer and have anti-wrinkle capabilities.

Figs only last seven to 10 days after they're picked, but you can dry figs to extend their shelf life and boost some of their nutrients.

Figs make a great addition to many recipes and are also a tremendous, healthy snack.

Chickpeas Nutrition Benefits the Gut, Heart & More

Chickpeas, also called garbanzo beans, are one of the oldest consumed crops in the world. In fact, they have been a part of certain traditional diets for over 7,500 years, and it's not hard to see why when you take into account the benefits of chickpeas nutrition.

Today, chickpeas remain one of the most popular legumes across nearly every continent, and again, it's not surprising why when we look at the benefits of chickpeas nutrition. Second to the soybean, the chickpea is the next most widely grown and eaten bean in the world. 

Fiber also helps balance pH levels and bacteria within the gut, increasing healthy bacteria while also decreasing unhealthy bacteria. An imbalance in gut flora bacteria is often linked to many different digestive problems.

The high amount of fiber in garbanzo beans is responsible for its filling effect and helps improve digestion, but it does much more than this. Fiber aids in heart health, helps control blood sugar levels, and guards against cancer, heart disease, diverticulosis, kidney stones, PMS, obesity and more.



5. Helps Protect Against Heart Disease and Cancer

Cardiologists favorite benefit of chickpeas nutrition is that it supports heart health in a number of ways. Chickpeas have been shown to help balance unhealthy cholesterol levels, reduce hypertension and protect against heart disease in multiple ways.

This may be partially due to the high amount of fiber found in chickpeas nutrition, which helps people avoid overeating and gaining harmful excess weight, especially around the vital organs. 

Cook dried beans by combining about three cups of water for every one cup of dried beans, allowing them to boil for about 1.5 to two hours over low heat. Once the beans are soft, they are ready to eat. You can make them in large batches and easily freeze them so you always have some available.

How do you cook chickpeas from a can?

Chickpeas from a can are already cooked, so you don't need to cook them again. You can reheat them in a pot to warm them. I recommend reheating them in broth (such as bone broth) to give them more flavor.

How do you make roasted chickpeas?

Roasted or baked chickpeas can easily be made in the oven to give them an extra crunch. Once they are cooked, add a little oil to a flat baking pan/sheet, place your chickpeas on the pan, and cook for about 15 minutes. Try adding spices or sauces like tamari to give them extra flavor.



Chickpeas History

Chickpeas are a legume of the plant family Fabaceae. Domesticated chickpeas have been found in regions of Turkey and Greece with records dating back thousands of years to Ancient times. 

Tribulus Terrestris Supplement Benefits for Libido, Blood Sugar & More

Often dismissed as nothing more than an invasive and pesky weed popping up in yards across the country, you may want to think twice before pulling out the weed killer on this powerful medicinal plant.

As a staple in natural medicine for thousands of years, Tribulus terrestris has long been used to treat everything from sexual dysfunction to kidney stones and beyond. Nowadays, it's much more common to grab a supplement at the store rather than brewing up the roots into a tea or tonic, but there's no doubt that adding this incredible plant into your routine can come with some pretty impressive benefits when it comes to your health.

Ready to learn more? Let's dig in and take a closer look at this super supplement and the beneficial effects that it has to offer.

What Is Tribulus Terrestris?

Tribulus terrestris, also known as the goathead weed, bindii and puncture vine, is a plant that belongs to the Zygophyllaceae family. It's found around the world and grows well in dry climates, thriving in areas where other plants are unable to survive. It's a small, flowering plant that produces a fruit made up of five spiky nutlets. The fruit is said to resemble the head of a goat or bull with horns sharp enough to cause injury to bare feet or puncture the wheels of a lawn mower.

Although the plant itself has been used in many forms of holistic medicine for centuries, it has emerged as a popular dietary supplement in more recent years and can be found in pill, powder or liquid extract form at health stores across the country. It's most commonly used to treat sexual dysfunction and enhance libido, but has also been associated with a long list of other health benefits, including reduced levels of inflammation, better heart health and improved blood sugar levels.

Tribulus Terrestris Benefits & Uses

Enhances Libido Acts as a Natural Diuretic Relieves Inflammation Lowers Blood Sugar Improves Heart Health May Help Fight Cancer

1. Enhances Libido

Tribulus terrestris is well-known for its natural ability to increase sex drive and improve sexual satisfaction. One study showed that taking Tribulus terrestris enhanced several measures of sexual function in women after just four weeks and led to improvements in desire, arousal, satisfaction, lubrication and pain.

Plus, according to a 2016 Tribulus terrestris review out of Bulgaria, it has also been shown to treat issues with sexual desire and prevent erectile dysfunction, although the exact mechanisms remain unclear.

2. Acts as a Natural Diuretic

Tribulus terrestris has been shown to work as a natural diuretic, helping to increase urine production and flush out the body. In fact, one in vitro study published in the Journal of Ethnopharmacology showed that treatment with Tribulus terrestris was able to promote diuresis, indicating that it may be an effective natural remedy in the treatment of kidney stones.

Natural diuretics like Tribulus terrestris may also have other beneficial effects on health and could help relieve bloating, lower blood pressure and enhance the body's natural ability to filter out toxins through the waste.

3. Relieves Pain and Inflammation

Both in vitro and animal studies have found that Tribulus terrestris extract could have a powerful effect in relieving pain and inflammation. A study conducted by the Kerman Faculty of Pharmacy, for example, showed that administering high doses was effective at reducing pain levels in rats. (4) Meanwhile, other research shows that it could reduce levels of several markers of inflammation and also could help decrease swelling in animal models.



4. Lowers Blood Sugar

Some research shows that adding Tribulus terrestris to your routine may bring big benefits when it comes to managing blood sugar levels. One study found that taking a 1,000 milligram supplement each day was able to significantly reduce blood sugar levels in women with type 2 diabetes compared to a placebo after just three months.

Similarly, an animal study out of Shanghai showed that a specific compound found in Tribulus terrestris decreased blood sugar levels by up to 40 percent in mice with diabetes.

5. Improves Heart Health

Heart disease is the leading cause of death worldwide and is considered a serious problem that affects millions around the globe. Not only can Tribulus terrestris decrease inflammation, which is believed to play an integral role in heart health, but it has also been shown to reduce several risk factors of heart disease.

For instance, one study showed that taking 1,000 milligrams of Tribulus terrestris each day decreased levels of total and bad LDL cholesterol. An animal study out of Istanbul had similar findings, reporting that it was able to protect the blood vessels against damage while also lowering cholesterol and triglyceride levels.

6. May Help Fight Cancer

Although research is still limited, some studies suggest that Tribulus terrestris may be beneficial as a natural cancer treatment. In fact, one in vitro study from Chungnam National University showed that it was able to induce cell death and block the spread of human liver cancer cells. (10)

Other in vitro studies have found that it may also offer protection against both breast and prostate cancers as well. However, more studies in humans are needed to determine how supplementation may impact cancer growth for the general population.

Tribulus Terrestris Side Effects

When used as directed, Tribulus terrestris is safe and has been associated with minimal side effects. Some of the most commonly reported adverse symptoms include:
Cramps
Stomach pain
Diarrhea
Constipation
Nausea
Vomiting
Difficulty sleeping
Heavy menstrual bleeding

Additionally, some case reports and animal studies have also linked Tribulus terrestris to an increased risk of kidney problems, although this is very rare.

Tribulus terrestris is not recommended for women who are pregnant or breastfeeding, as it may interfere with fetal development. It may also interact with diabetes and blood pressure medications, so talk to your doctor before trying it if you are taking any of these medications.

Tribulus Terrestris in Ayurveda & TCM

Tribulus terrestris has been used as a natural remedy to treat a variety of health conditions in folk medicine for centuries, thanks to its powerful healing and health-promoting properties.

Also known as Gokshura, or cow's hoof, in Ayurveda, Tribulus terrestris is often used as an aphrodisiac and natural diuretic. It's believed to treat kidney stones, heart disease, cough, difficulty breathing and issues with urination. It's also thought to stimulate the stomach and pacify the vata dosha.

Meanwhile, in Traditional Chinese Medicine, the fruits of the Tribulus terrestris have also been used to treat swelling, eye problems, stomach bloating and sexual problems. According to the Shern-Nong Pharmacopoeia, the oldest known pharmacological work in China, it can also help restore the liver, treat mastitis, prevent flatulence, relieve headaches and protect against acute conjunctivitis, or pink eye.

Tribulus Terrestris vs. Testosterone

Testosterone is an important hormone that plays a key role in several different aspects of overall health, especially when it comes to maintaining body composition and boosting strength. While Tribulus terrestris was initially thought to increase levels of testosterone in the body, multiple studies have since debunked this claim.

That being said, there are some definite similarities between the two when it comes to their respective effects on health. For example, like Tribulus terrestris, testosterone is believed to play a role in sexual function and testosterone therapy is commonly used to improve arousal and sexual satisfaction in both men and women.

Testosterone is also thought to be involved in heart health, maintaining normal blood sugar levels and controlling inflammation.

However, testosterone also affects health in several other ways as well. In fact, some studies show that testosterone therapy could be beneficial for weight loss, strength training and bone health.  Reducing stress levels, increasing physical activity and consuming a heathy, well-rounded diet with plenty of foods rich in zinc are just a few simple ways to boost testosterone levels naturally. 

Sesame Seeds: The Ancient Seeds that Lower Blood Pressure, Cholesterol & More

Sesame seeds are truly one of the most ancient foods on Earth. In fact, sesame plants are the oldest known plant species to be grown primarily for their seeds and oils rather than for their leaves, fruits or vegetables.

Highly valued in eastern, Mediterranean and African cultures, sesame seeds (Sesamum indicum) have been used for thousands of years to flavor foods, provide essential fats and enhance skin health. Sesame has one of the highest oil contents of any seed and boasts a rich, nutty flavor, which is why sesame oil, tahini and the seeds themselves are common ingredients in cuisines across the world.

Ready to learn more about this delicious and nutritious ingredient? Keep reading for a full list of sesame seeds benefits and side effects, plus how you can add this super seed to your daily diet.

What Are Sesame Seeds?

Although sesame seeds are a common ingredient added to everything from stir-fries to bagels, many people often wonder: Where do sesame seeds come from?

Sesame seeds are derived from a flowering sesame plant in the genus Sesamum. Sesame seed pods burst open when they reach full maturity, revealing the seeds of the sesame seed plant, which hold its valuable oils. Sesame seeds contain up to 60 percent oil and 20 percent protein, making them a high source of both essential fatty acids and amino acids.

The seeds contain about 50 percent to 60 percent of a fatty oil that is characterized by two beneficial members of the lignan family: sesamin and sesamolin. Sesame oil also contains two other phenolic compounds, sesamol and sesaminol, which are formed during the refining process.

Oil derived from sesame is rich in linoleic and oleic acids, the majority of which are gamma-tocopherol and other isomers of vitamin E. Some of the specific amino acids found in each serving include lysine, tryptophan and methionine.

Top 7 Benefits of Sesame Seeds

Rich in Essential Nutrients
Lower Cholesterol Levels
Reduce Blood Pressure
Balance Hormone Levels
Fight Cancer Cell Growth
Boost Fat-Burning
Enhance Nutrient Absorption

1. Rich in Essential Nutrients

One of the biggest black sesame seeds benefits is their impressive nutrient profile. In fact, sesame seeds are a good source of protein and fiber as well as key minerals like copper, manganese and calcium.

The iron found in sesame can help prevent iron deficiency tied to anemia and boost low energy levels. And although copper deficiency isn't as common, sesame seeds provide a good dose of the copper needed per day to maintain nerve, bone and metabolic health.

Sesame also contains a good deal of calcium, although there is some controversy over how useful that calcium is. Like all nuts and seeds, sesame seeds contain some natural antinutrients that may block a percentage of the calcium from actually being absorbed and used within the body. Essentially, the calcium is bound to oxalic acid, making it less bioavailable and beneficial.

Hulling sesame seeds, which is a process that involves removing their outer skin, can help remove a much of the oxalic acid but unfortunately also removes most of the calcium, fiber, potassium and iron. In some parts of the world, such as Japan, whole toasted sesame seeds are commonly eaten and considered an essential part of the diet because eating them unhulled, whole and toasted can help improve assimilation of calcium and other nutrients.

Cooking has been shown to remove most of the oxalates from other foods, although this process raises other concerns for damaging the delicate oils found within the seeds. There seems to be pros and cons of eating sesame seeds in different ways, so essentially choose the kind that you like best and round it out with a healthy diet to fill in any nutritional gaps.

2. Lower Cholesterol Levels

Sesame seeds rank highest in cholesterol-lowering phytosterols of nearly all nuts, seeds, legumes and grains. Phytosterols are a type of phytonutrient or plant sterols structurally similar to cholesterol that act in the intestine to lower cholesterol absorption. They help displace cholesterol within the intestinal tract, reducing the pool of available and absorbable cholesterol. Some research has shown that among 27 different nuts and seeds tested, sesame seeds, alongside wheat germ, come out on top as having the highest phytosterol content.

Sesame seeds are also rich in lignans, a type of polyphenol that can improve lipid profiles and normalize cholesterol levels. Lignans help naturally lower cholesterol in a few ways and can reduce cholesterol levels in both the blood and liver. For this reason, researchers sometimes refer to sesame seed phytochemicals as “hypocholesterolemic agents” thanks to their potent cholesterol-lowering properties.

3. Reduce Blood Pressure

Sesame oil is considered a strong antihypertensive thanks to its ability to help naturally lower blood pressure levels. One 2006 study published in the Yale Journal of Biological Medicine investigated the effects of sesame oil on people with high blood pressure and found that it was effective at reducing both systolic and diastolic blood pressure.

Not only that, but researchers also found that supplementing with sesame oil for 45 days was able to decrease cell damage caused by lipid peroxidation while also increasing antioxidant status to promote better heart health in patients.

4. Balance Hormone Levels
Research suggests that sesame seeds may be especially beneficial for post-menopausal women thanks to their ability to increase and regulate levels of sex hormones, improve antioxidant status, and help manage cholesterol levels to optimize health. Plus, sesamin, a type of sesame lignan, was shown to be converted by intestinal microflora to enterolactone, a phytoestrogen compound with estrogen-like activity.

Additionally, because they're high in essential fatty acids, protein and a wide range of important vitamins and minerals, sesame seeds can also be included as a staple ingredient in a pregnancy diet by maintaining healthy hormone levels and supplying the nutrients needed for a healthy mother and baby.

5. Fight Cancer Cell Growth

Much like flaxseeds, sesame seeds are a rich source of lignan precursors. These specific compounds are produced by the microflora in the colon and have been shown to have powerful cancer-fighting effects on several specific types of cancer.

A 2005 in vitro study conducted by the Department of Nutritional Sciences at the University of Toronto investigated the effects of giving 25 grams of unground whole flaxseeds and sesame seeds to healthy postmenopausal women over a four-week period. Urine test results showed an increase in mammalian lignans from the women receiving both whole flaxseeds and sesame seeds, suggesting that both are effectively converted by the bacterial flora in the colon, potentially helping to protect against the growth and spread of colon cancer cells.

Similarly, a 2012 study published in the Journal of Nutrition also found that dietary lignans may act as a natural cancer treatment to reduce breast cancer risk by modifying tumor characteristics. In the study, lignan intakes were associated with a lower risk of estrogen receptor negative breast cancer. After tracking total and specific lignan intake of 683 women with breast cancer and 611 healthy women without breast cancer, it was found that the women with the highest intake of lignans compared to the lowest intake had a 40 percent to 50 percent lower chance of developing breast cancer.

6. Boost Fat-Burning

Some studies suggest that certain compounds found in sesame seeds could help boost fat-burning and keep your waistline in check. In fact, a 2012 animal study out of Maryland actually found that giving rats a powder enriched with lignans helped reduce both body weight and fat accumulation.

Plus, sesame seeds are also high in fiber, packing in 1.1 grams into a single tablespoon. Dietary fiber helps slow the emptying of the stomach to keep you feeling fuller for longer. It can also keep blood sugar levels steady to prevent spikes and crashes, which can lead to increased hunger and cravings.

7. Enhance Nutrient Absorption

The lignans found in black sesame seeds can enhance the antioxidant activity of vitamin E, maximizing the health benefits and helping you get the most nutritional value possible from each serving. Sesame seeds also contain a good amount of essential fatty acids, which are needed for the absorption of fat-soluble vitamins such as vitamins A, D, E and K. For this reason, including a source of healthy fat like sesame seeds, sesame oil or sesame butter with a nutrient-dense meal can help you actually absorb and use the nutrients more efficiently.

Sesame Seeds Nutrition Facts

Take one look at the sesame seeds nutrition profile, and it's easy to see why these tiny but powerful seeds are stellar for your health. Each serving of sesame seed nutrition squeezes in a good amount of essential nutrients, including high amounts of protein, copper, manganese and calcium.

Just one tablespoon (about nine grams) of sesame seeds contains approximately:
51.6 calories
2.1 grams carbohydrates
1.6 gram protein
4.5 grams fat
1.1 grams dietary fiber
0.4 milligram copper (18 percent DV)
0.2 milligram manganese (11 percent DV)
87.8 milligrams calcium (9 percent DV)
31.6 milligrams magnesium (8 percent DV)
1.3 milligrams iron (7 percent DV)
56.6 milligrams phosphorus (6 percent DV)
0.7 milligram zinc (5 percent DV)
0.1 milligram thiamine (5 percent DV)
0.1 milligram vitamin B6 (4 percent DV)

In addition to the nutrients listed above, sesame seeds also contain a small amount of niacin, folate, riboflavin, selenium and potassium.

Sesame Seeds in Ayurveda, TCM and Traditional Medicine Sesame seeds are often used in many forms of holistic medicine for centuries, thanks to their medicinal and health-promoting properties.

On an Ayurvedic diet, sesame seeds have been used to increase stamina, enhance fertility, increase energy levels and help satisfy the stomach. Sesame oil is another common ingredient used in the practice of Ayurveda and is used topically for self-massages. Sniffing or gargling with sesame oil is also thought to help clear out mucus and promote oral health.

According to Traditional Chinese Medicine, black sesame seeds can help tonify the blood, build the spirit, and improve kidney and liver health. They are also used to help naturally treat issues like constipation, dizziness, weakness and backaches.

Sesame Seeds vs. Chia Seeds vs. Sunflower Seeds vs. Poppy Seeds

Sesame, chia, sunflower and poppy seeds are some of the most popular seeds on the market and are often added to everything from yogurt to trail mix and desserts. Sunflower seeds are often eaten as is for a delicious and salty snack, but sesame, chia and poppy seeds are more often used in recipes to add a bit of crunch and a burst of health benefits to dishes.

In terms of nutrition, all three are high in fiber and contain a wealth of vitamins and minerals that are essential to health. Gram for gram, sunflower seeds are the highest in calories but also contain the most protein. Chia seeds are unrivaled in terms of fiber, with over four times as much fiber per gram than sunflower seeds and three times as much as sesame seeds. Meanwhile, poppy seeds pack in the highest amount of calcium and manganese, two important minerals that play a central role in bone health. Sesame seeds, on the other hand, are packed with copper, a trace mineral that regulates tissue growth and repair and maintains metabolism.

For best results, try rotating between all four in your diet to take advantage of the multitude of health benefits that each has to offer.

Sesame Seeds vs. Sesame Oil vs. Tahini

Sesame seeds are commonly enjoyed in many different forms, including tahini and sesame seeds oil. Although each boasts a similar set of health benefits, there are some unique differences in the ways that they are produced and the nutrients that they contain.

Tahini, also sometimes called tahina, is a type of sesame seed paste that is made by grinding sesame seeds. Taking advantage of the tahini nutrition profile by adding a few servings to your diet is a tasty and convenient way to increase your intake of sesame seeds and enjoy the numerous nutrients contained in every bite. Each serving is low in tahini calories but contains a hearty dose of fiber, iron, magnesium and heart-healthy fats.

Sesame seed oil, on the other hand, is made by extracting the healthy oils from the seed, typically by using an expeller press or extraction machine. Commonly used as an ingredient in dips, curries and seasonings, many people wonder: Is sesame oil good for you? Sesame oil nutrition is high in both polyunsaturated fats and monounsaturated fats, both of which are great when it comes to heart health. Because of the antioxidant content contained in each serving, sesame oil benefits skin health and helps soothe inflammation to promote better health.

History

There are believed to be thousands of different varieties of the sesame plant grown around the world today, most of which are wild and not harvested. Most wild species of the genus Sesamum are native to sub-Saharan Africa, but types including Sesame Indicum also originally stem from India. Sesame seed is one of the oldest oilseed crops known to man, mentioned in ancient scriptures of Babylon and Assyria over 4,000 years ago and domesticated well over 3,000 years ago.

Remains of sesame recovered from archeological sites have been dated to 3500–3050 B.C. Some records show that sesame was traded in parts of Mesopotamia and the Indian sub-continent around 2000 B.C., while others show it was cultivated in Egypt during the Ptolemiac period. It's believed that ancient Egyptians called it sesemt, and it was included in the list of medicinal drugs in the ancient scrolls of the Ebers Papyrus.

Sesame fruit is actually a capsule that is rectangular and two to eight centimeters long. The fruit naturally splits open and releases the seeds when it's mature. Sesame plants are highly tolerant to droughts, durable and grow where many other crops may fail, which is why they have been a staple plant for so many years in deserts and barren areas.

The world harvested a whopping 4.8 million metric tons of sesame seeds in 2013. The largest producer of sesame seeds today is Myanmar, while the largest exporter is India, followed by Japan and China.

Precautions/Side Effects

Like other nuts and foods, sesame can trigger allergic reactions in some people. Some research suggests that the prevalence of sesame allergy cases might be on the rise, possibly due to cross-contamination with other nuts or seeds and due to manufacturing processes. People who have a difficult time digesting nuts and seeds, including almonds, flaxseeds and chia seeds, might want to use caution when eating sesame seeds.

Sesame seeds also contain oxalates as mentioned earlier, and most of the calcium found in the seed hull comes in the form of calcium oxalate. Most tahini found in grocery stores is most often made with seed kernels that remain after the hull has been removed. These products are generally safe in moderate amounts on an oxalate-restricted diet, but keep in mind that intact seed hulls might have more oxalates, which can aggravate some conditions like kidney stones and gout.

Product labels don't always indicate whether the hulls have been removed or not, so you can judge by the color and taste. Tahini made from whole, non-hulled seeds is darker and more bitter-tasting than the heavier oxalate types made with hulled sesame kernels. Additionally, anyone with Wilson's disease, which is a genetic disorder that causes copper to accumulate in the liver, should avoid large amounts of sesame seeds due to their copper content.

Final Thoughts

Sesame seeds are derived from the sesame plant, which produces small pods that burst open upon reaching maturity to reveal the nutritious seed.

Each serving of sesame seeds packs in a good amount of fiber, protein, copper, manganese and calcium, along with a range of other important vitamins and minerals.

Some of the potential sesame seeds health benefits include better nutrient absorption, increased fat-burning, improved hormone levels, lower blood pressure and cholesterol, and decreased cancer cell growth.

Sesame seeds can be consumed as is or made into tahini or sesame oil as a nutritious and delicious dietary addition.

Try adding sesame seeds to stir-fries, dips, dressings and salads to bring the benefits of this super seed into your diet.

Rehmannia: the Anti-Diabetic, Neuroprotective TCM Herb

In Traditional Chinese Medicine (TCM), rehmannia is one of the top 50 fundamental herbs employed for natural treatment of various health concerns.  It's typically a go-to choice for conditions thought to be the result of a yin deficiency. In TCM, an optimal state of health is believed to come from a proper balance of yin (negative, dark, and feminine) and yang (positive, bright, and masculine) energies in the body.

Both TCM and Japanese medicine consider rehmannia to be a general tonic, meaning it can help a wide variety of symptoms and health concerns. It's commonly combined with other herbs in traditional herbal medicine practices. What is rehmannia specifically used to treat? Conditions include anemia, diabetes, fever, osteoporosis and allergies.

What Is Rehmannia?

There are hundreds of herbs commonly used in both TCM as well as traditional Japanese medicine, including dong quai, ginseng, cinnamon bark, ginger, astragalus and this lesser known herb called rehmannia.

What is rehmannia? 

It's a type of flowering perennial plant that comes in six species Rehmannia chingii, Rehmannia elata, Rehmannia glutinosa, Rehmannia henryi, Rehmannia piasezkii, and Rehmannia solanifolia which all belong to the Orobanchaceae family. Rehmannia glutinosa is the most common variety used in TCM.

The plant's leaves are mostly at ground level, and its flowers can range from yellow to burgundy in color. Both rehmannia root and above ground parts are used to create medicine.

Other names for rehmannia include Chinese foxglove, Chinese rehmanniae Radix, Chinese RR, Di Huang, Gun-Ji-Whang, Japanese Rehmanniae Radix, Shu Di Huang, Sook-Ji-Whang and To-Byun. Name use for the herb can vary depending on whether it's fresh, dried or cooked.

Why is rehmannia possibly able to have positive effects on health? Chemical components of the plant are believed to help lower blood sugar, reduce pain, decrease swelling and positively impact the immune system.

According to research, at least 12 chemical substances have been isolated from the root of the rehmannia plant, including tyrosol, acteoside, leucosceptoside A, martynoside, isomartynoside, purpureaside C, jionoside A1 and jionoside B1. Meanwhile, there are at least six chemical components of the above ground or aerial parts, such as aeginetic acid, corchorifattty acid B, and pinellic acid.

According to TCM, the properties of Chinese foxglove are sweet, bitter and cold, and it has an ability to affect the heart, liver, stomach and kidney meridians. It's main actions include nourishing yin, clearing heat from the blood and stopping bleeding. It's also commonly used in TCM for adrenal problems.

When looking into this herb online, you may come across Rehmannia 8 which is a supplement that is a special proprietary blend of rehmannia and seven additional herbs. It's said to be based upon a popular traditional formula called Jin Gui Shen Qi Wan.

4 Potential Rehmannia Benefits & Uses Rehmannia benefits are sometimes questioned by medical experts since research has mainly been with animals and/or rehmannia is often used in combination with other herbs, but let's take a lot at what some of the most recent studies are saying about this interesting herbal remedy.

1. Anti-Diabetes

A study published in 2018 took a look at the potential blood sugar lowering effects of Catalpol, which is a natural product isolated from the root of Rehmannia glutinosa. The in vivo and in vitro research using animal subjects induced with type 2 diabetes found that the rehmannia product was able to improve hepatic insulin resistance in type 2 diabetes, specifically by acting on the AMPK/NOX4/PI3K/AKT pathway.

Another animal study published in the peer-reviewed journal Biomedicine & Pharmacotherapy evaluated the impact of aqueous extracts of Yangkyuksanhwa-tang (YKSHT) and one of its major components, Rehmannia glutinosa (RG), on type 2 diabetes. In Korean medicine, Yangkyuksanhwa-tang is often prescribed for this form of diabetes.

The researchers found that the mice subjects treated with RG or YKSHT exhibited decreases in blood glucose levels. In addition, both extracts appear to reduce grehlin (aka the hunger hormone) and have weight-controlling effects.

2. Neuroprotective

Catalpol, an an iridoid glucoside isolated from the root of Rehmannia glutinosa, is known to have a positive effect on neurodegeneration, which plays a major role in chronic health concerns like dementia and Alzheimer's disease. Neurodegenerative disorders like these are marked by a loss of neurons within the brain and/or spinal cord.

A 2013 study published in the British Journal of Pharmacology pinpoints catalpol's neuroprotective activities, which include its helpful affects on calcium concentration, protein expression and signaling pathways in the brain, which all add up to a reduced loss of neurons.



3. Possible Osteoporosis Helper

In TCM, rehmannia's anti-osteoporotic effects are said to be the result of the herb's ability to regulate kidney and liver function while boosting blood circulation. A scientific review published in 2017 includes the traditional Chinese medicinal uses, phytochemistry, pharmacokinetics and pharmacology of rehmannia in relation to osteoporosis, a disease that causes decreased density and quality of the bones. For this recent scientific review, over 300 research papers and reviews were analyzed.

The review found 107 clinical trials that used rehmannia along with additional herbs to treat post-menopausal, senile and secondary osteoporosis. According to the review, Most of the clinical trials are characterized by high efficacy and no obvious adverse effects. However, the efficacies of these clinical trials are limited because of small patient sample size, short treatment duration and poor clinical design. In addition, TCM herbs under the clinical study are not clear because of a lack of standardization and authentication.

Overall, the review concludes, Properly designed and well controlled prospective studies are still needed to further demonstrate bone protective actions and safe use of this herb and its ingredients.

4. Atopic Dermatitis Aid

In TCM, rehmannia is sometimes used to treat allergy-related problems. An animal study published in the Journal of Ethnopharmacology evaluated the effects of the herb on atopic dermatitis, an itchy inflammation of the skin. This skin condition can often be caused by an allergic reaction.

For this study, researchers topically applied an extract of the herb to mite allergen-induced atopic dermatitis in mice subjects. What did the researchers find? The herbal extract was able to inhibit the development of atopic dermatistis in the animal subjects by suppressing the expression of cytokines, chemokines and adhesion molecules.

The herb has also been studied for use in canine atopic dermatitis along with white peony (Paeonia lactiflora) and licorice (Glycyrrhiza glabra). Researchers from the University of Minnesota studied 50 atopic dogs in a randomized, double-blind, placebo-controlled trial. The dogs treated with the herbal mixture saw a 37.5 percent improvement compared to a 13 percent improvement the placebo group. However, this was not considered a statistically significant difference.

History and Interesting Facts

The plant is endemic to Asia countries including China, Japan and Korea. It was brought from Asia to the Western world in the 18th century. In the U.S. and Europe today, it's sometimes grown as ornamental garden plant.

The species name glutinosa comes from glutinous and is a reference to sticky nature of the plant's root. In China, its name means big yellow or yellow earth.

Rehmanniae Radix is the root tuber of Rehmannia glutinosa and is said to be one of the most common ingredients of multiple Chinese herbal medicine formulas recommended for memory impairment linked to aging.

Rehmannia Precautions

Rehmannia may lower blood sugar and therefore interact with antidiabetic drugs. Since taking rehmannia may affect blood sugar levels, people with diabetes are typically advised to avoid or be very careful taking rehmannia, and people who have upcoming surgery should stop taking rehmannia at least two weeks before or sooner depending on doctor recommendations. Rehmannia is not recommended for children, pregnant women or breastfeeding women. The herb is also not recommended for people with chronic liver disease or a gastrointestinal disease.

When it comes to TCM, it's key to do your research and visit a practitioner who is well-trained and certified. All Chinese herbal remedies like rehmannia should be taken under professional supervision. There is currently no established recommended safe dose of rehmannia so speak with your health care provider about a proper dosage for your needs. Many rehmannia supplements contain somewhere between 55 to 350 milligrams of the herb.

I also want to note that Chinese herbal products manufactured outside of the U.S. can be mislabeled, contain dangerous additives and sometimes have trace amounts of dangerous heavy metals. Look for high-quality, pure products made from trusted and certified retailers, or work directly with an herbalist.

According to TCM, this herb is typically contraindicated if you have diarrhea or abdomen distention due to spleen deficiency. Side effects of this herb that have been report include GI discomfort (including mild nausea, loose bowels, flatulence), allergy, headache, dizziness, heart palpitations, fatigue and vertigo.

Final Thoughts About Rehmannia

Rehmannia is a flowering plant that comes in six varieties. Rehmannia glutinosa is most often used for health purposes.

Both rehmannia root and above ground parts are used to create medicine.

The herb is commonly used in TCM, Japanese medicine and Korean medicine.

Research has mainly been conducted with animals or in combination with other herbs, but studies point towards possible rehmannia benefits for diabetes, obesity, neurodegenerative diseases, bone diseases like osteoporosis, and allergy-induced atopic dermatitis.

Shiitake Mushrooms: 8 Scientifically Proven Benefits

For hundreds of years, shiitake mushrooms have been a popular food source in Asia. They're the second most popular and the third most widely cultivated edible mushroom in the world.

Today, shiitakes can be found in most grocery stores because of their meaty and versatile flavor, but did you know that they're packed with B vitamins and have the power to fight cancer cells, cardiovascular disease and infections? That's just a few of shiitake mushroom nutrition benefits.

Why are these small fungi so powerful? It's because shiitake mushrooms have antiviral, antibacterial and antifungal properties. They also help to control blood sugar levels and reduce inflammation within the body. That's right all of these health benefits come from eating a mushroom. And there are a ton of easy ways to incorporate shiitake mushrooms into your diet.

8 Shiitake Mushroom Benefits

Shiitake mushrooms contain many chemical compounds that protect your DNA from oxidative damage, which is partly why they're so beneficial. Lentinan, for example, heals chromosome damage caused by anticancer treatments. Eritadenine substances help reduce cholesterol levels and support cardiovascular health. Researchers at Shizuoka University in Japan found that eritadenine supplementation significantly decreased plasma cholesterol concentration.

Shiitakes are also unique for a plant because they contain all eight essential amino acids, along with a type of essential fatty acid called linoleic acid. Linoleic acid helps with weight loss and building muscle. It also has bone-building benefits, improves digestion, and reduces food allergies and sensitivities.

Shiitakes also 

1. Fight Obesity

Certain components of the shiitake mushroom have hypolipidaemic (fat-reducing) effects, such as eritadenine and b-glucan, a soluble dietary fiber that's also found in barley, rye and oats. Studies have reported that b-glucan can increase satiety, reduce food intake, delay nutrition absorption and reduce plasma lipid (fat) levels.

A 2011 study published in the Journal of Obesity examined the effects of shiitake mushrooms on plasma lipid profiles, fat dispositions, energy efficiency and body fat index. Rats were fed a high-fat diet for a six-week period. Researchers found significant effects of dietary intervention on body weight gain. Rats on a high dose of shiitake mushroom diet (which involved adding mushroom powder to a high-fat diet) had 35 percent lower body weight gains than rats on low and medium shiitake mushroom diets. Rats on the high dose shiitake mushroom diet also had significantly lower total fat masses and had a trend of lower fat accumulation.

The researchers concluded by suggesting that shiitake mushrooms can help prevent body weight gain, fat deposition and plasma triacylglycerol when added to a high-fat diet. This encourages an effort to pursue human studies that examine the efficacy of shiitake mushrooms for the prevention and treatment of obesity and related metabolic disorders.

2. Support Immune Function

Mushrooms have the ability to boost the immune system and combat many diseases by way of providing important vitamins, minerals and enzymes. A 2015 study published in the Journal of the American College of Nutrition evaluated 52 healthy males and females, aged 21-41 years, to determine if shiitake mushrooms could improve human immune function. The study involved a four-week parallel group trial that involved participants consuming either five or 10 grams of mushrooms daily.

The results suggest that consuming mushrooms improved cell effector function and improved gut immunity. There was also a reduction of inflammation due to mushroom consumption.

3. Destroy Cancer Cells

Research suggests that shiitake mushrooms help fight cancer cells and the lentinan in shiitakes help heal chromosome damage caused by anticancer treatments. This suggests shiitakes could be used as a potential natural cancer treatment.

A 2006 study published in the Journal of Alternative and Complementary Medicine investigated the potential roles of an ethyl acetate fraction from shiitake mushrooms. The study involved two human breast carcinoma cell lines, one human nonmalignant breast epithelial cell line and two myeloma cell lines. The results suggest that shiitake mushrooms were able to inhibit growth in tumor cells with their mycochemical value. Shiitake mushroom successfully inducted apoptosis, the process of programmed cell death.

4. Support Cardiovascular Health

Shiitake mushrooms have sterol compounds that interfere with the production of cholesterol in the liver. They also contain potent phytonutrients that help keep cells from sticking to blood vessel walls and forming plaque buildup, which maintains healthy blood pressure and improves circulation.

A study conducted at Tohoku University in Japan found that shiitake mushrooms prevented blood pressure increase in hypertensive rats. Shiitake feeding resulted in a decrease in VLDL and HDL cholesterol, whereas maitake mushroom feeding caused a decrease in VLDL cholesterol only.



5. Contain Antimicrobial Properties

A 2011 study at the UCL Eastman Dental Institute in London tested shiitake's antimicrobial effects on gingivitis, a preventable disease that involves inflammation of the gums due to the buildup of a microbial biofilm at the gingival margin. The effectiveness of shiitake mushrooms was compared to that of the active component in the leading gingivitis mouthwash, containing chlorhexidine.

The total bacterial numbers as well as the numbers of eight key organisms in the oral community were investigated after treatment. The results indicated that shiitake mushroom extract lowered the numbers of some pathogenic organisms without affecting the organisms associated with health, unlike chlorhexidine, which had a limited effect on all organisms.

6. Boost Energy and Brain Function

Shiitake mushrooms are a great source of B vitamins, which help support adrenal function and turn nutrients from food into useable energy. They also help balance hormones naturally and break through the brain fog to maintain focus all day long — even improving cognitive performance.

Millions of Americans come up short on one or more of the B vitamins, and that causes energy slumps, unhealthy blood cell and adrenal effects, and foggy thinking. Adding shiitake mushrooms to your diet can give you the extra boost of B vitamins that you need to avoid a deficiency.

7. Provide Vitamin D

Although vitamin D is best obtained from the sun, shiitake mushrooms can also provide a decent source of this essential vitamin. Vitamin D is important for bone health as well as reducing the risk of heart disease, diabetes, autoimmune diseases and some types of cancer. It's vital for the absorption and metabolism of calcium and phosphorus, too.

Getting ample supply of vitamin D also helps regulate and support the immune system, maintain healthy body weight, maintain brain function as you age, reduce the severity of asthma symptoms, reduce the risk of developing rheumatoid arthritis in women, and reduce the risk of developing multiple sclerosis. Mushrooms, as well as wild-caught salmon, raw dairy and eggs, are the best vitamin D-rich foods.

8. Promote Skin Health

When selenium is taken with vitamins A and E, it can help reduce the severity of acne and the scarring that can occur afterward. A hundred grams of shiitake mushrooms contain 5.7 milligrams of selenium, which is 8 percent of your daily value. That means shiitake mushrooms act as a natural acne treatment.

In an open trial, 29 patients were given 0.2 milligram of selenium and 10 milligrams of tocopheryl succinate for their acne twice daily for six to 12 weeks. After treatment, the patients noticed positive results. The zinc in shiitake mushrooms also promotes immune function and reduces buildup of DHT to improve skin healing.

Shiitake Mushrooms vs. Other Mushrooms

How does the shiitake stack up with other mushrooms? 

Let's take a quick snapshot.

Shiitake: Fights cancer cells and infectious disease, boosts the immune system, promotes brain function, and serves as a source of B vitamins.

Maitake: Improves the health of AIDS patients and regulates blood sugar levels of diabetics. May reduce hypertension and boosts the immune system.

Reishi: Fights inflammation, liver disease, fatigue, tumor growth and cancer. Improves skin disorders and soothes digestive problems, stomach ulcers and leaky gut syndrome.

Cordyceps: Has anti-aging effects and boosts immune function. Improves stamina and athletic performance, acts as a natural aphrodisiac, fights diabetes and improves liver function.

Shiitake Mushrooms Nutrition Facts

The shiitake is part of the Lentinula edodes species. It's an edible mushroom native to East Asia. Because of its health benefits, it has been considered a medicinal mushroom in traditional herbal medicine, mentioned in books written thousands of years ago.

Shiitakes have a meaty texture and woodsy flavor, making them the perfect addition to soups, salads, meat dishes and stir fries.

As far as nutrition goes, 100 grams of shiitake mushrooms contains about :

34 calories
0.5 gram fat
6.8 grams carbohydrates
2.5 grams dietary fiber
2.4 grams sugar
2.2 grams protein
4 milligrams niacin (19 percent DV)
1.5 milligrams pantothenic acid (15 percent DV)
0.2 milligrams vitamin B6 (15 percent DV)
0.2 milligrams riboflavin (13 percent DV)
18 international units vitamin D (4 percent DV)
0.2 milligrams manganese (12 percent DV)
112 milligrams phosphorus (11 percent DV)
5.7 micrograms selenium (8 percent DV)
0.1 milligrams copper (7 percent DV)
1 milligram zinc (7 percent DV)
304 milligrams potassium (6 percent DV)
20 milligrams magnesium (5 percent DV)
0.4 milligrams iron (2 percent DV)

Preparing Shiitake Mushrooms

The shiitake is a versatile food that can be incorporated into a variety of dishes. You can buy these mushrooms raw, cooked or dried. Because they're becoming more popular due to their nutritional value, you can find shiitake mushrooms at most grocery stores.

When buying your shiitakes, look for mushrooms that are firm and plump. Avoid mushrooms that look slimy or wrinkled, those aren't fresh. Storing fresh mushrooms in the refrigerator in a closed bag or container with a lid keeps them fresh for about a week. If you use dried mushrooms, keep them in a sealed bag and store them in the refrigerator or freezer, where they can stay fresh for up to year.

When preparing shiitake mushrooms, you want to cut off the stems because they're too woody to eat, but you don't have to throw them out. Add the stems to a veggie stock to soak up all of those nutrients.

Make sure to rinse the mushrooms thoroughly. They can be placed in a bowl of hot water for about 10 minutes to eliminate any residue and then rinsed. Now you're ready to add them to your breakfast, lunch or dinner.

Potential Side Effects of Shiitake Mushrooms

Mushrooms contain a moderate amount of purines, a chemical compound that's broken down into uric acid. A diet rich in purines may raise uric acid levels in the body, which sometimes leads to gout. If you experience the symptoms of gout, limiting your purine intake may be helpful.

Shiitake Mushrooms Takeaways

Shiitakes are one of the most popular cultivated varieties of specialty mushrooms.

Shiitake mushrooms are high in B vitamins, and they serve as a food source of vitamin D.

Some shiitake health benefits include its ability to aid weight loss, support cardiovascular health, fight cancer cells, improve energy levels and brain function, reduce inflammation, and support the immune system.

Shiitake mushrooms have a woodsy flavor and meaty texture; they can be purchased dried, cooked or raw.

Add shiitakes to soups, salads, meat dishes, stir fries and omelettes.