Cremini Mushrooms Benefit the Heart, Gut & Fight Against Cancer

Mushrooms have been consumed for centuries as part of diets promoted in folklore and Eastern medicine practices, including Traditional Chinese Medicine.

The ancient Egyptians considered mushrooms, such as cremini mushrooms, to be a food that promoted immortality and were worthy of being included in diets fed to royal leaders.

Still, to this day, mushrooms are associated with many anti-aging effects, especially due to their ability to fight cancer.

Studies have found that common edible mushrooms including button mushrooms (Agaricus bisporus), oyster mushrooms (Pleurotus ostreatus), shiitake mushrooms (Lentinus edodes) and maitake (Grifola frondosa) mushrooms all have anticancer properties that are similar to those of medicinal/supplemental mushrooms.

Cremini mushrooms have more in common with other familiar mushrooms, like white button or portobellos, than you might think. All of these mushroom varieties actually belong to the same species of fungus, called Agaricus bisporus.

What makes these mushrooms taste and look da bit different than one another is mostly their stage of maturity, which affects their size, color and often even their price. In many nations today, white button mushrooms are the best-selling type and often the easiest to find too.

All types of edible mushrooms are consumed by the hundreds of millions of pounds every year. In the United States alone every year more than 940 million pounds of mushrooms are bought in grocery stores, farmers' markets and health food stores.

Are all of these mushrooms equally good for you? In many ways, yes, they are. When cooking with creminis or other related mushrooms, you'll benefit from obtaining lots of B vitamins, phosphorus, selenium, copper, and even some fiber and protein too.

Mushrooms are very low in fat and calories, in addition to both sugar and carbs. Yet mushrooms of all kinds pack a big punch when it comes to helping to prevent free radical damage, problems with bone loss, and potentially weight gain or various types of cancer.

In fact, mushrooms are associated with so many health-promoting effects that they've even earned their own research journal: the International Journal of Medicinal Mushrooms.

What Are Cremini Mushrooms?

Cremini mushrooms are small- to medium-sized brown mushrooms that have an earthy, mild taste. While the difference in taste between button mushrooms and creminis is small, some people find the flavor of creminis to be richer and more appealing.

Where can you find cremini mushrooms? As more research is uncovering the many protective effects of including mushrooms in one's diet, especially in regard to preventing chronic diseases, they've become easier and easier to find in most grocery stores.

Keep in mind that because cremini mushrooms are the same species as button and portobello mushrooms, they might sometimes be labeled as baby bella, mini bella or portobellini mushrooms.

In recent years there's a been a growing focus on including mushrooms as part of dietary approach to preventing cancer. Mushroom consumption has been found to be associated with destruction or slowed growth of cancerous cells, along with reductions in tumor size.

Certain studies have found that when cancer cells are exposed to extracts derived from mushrooms, they experience a decreased ability to form blood vessels that are needed to feed cancerous tumors, as well as reduced production of enzymes that are needed for cancerous cells to reproduce.

While most people think of exotic, medicinal mushrooms as the types that are capable of preventing diseases, button/cremini mushrooms have many similar benefits.

Cremini mushrooms are a great source of many vitamins and trace minerals, in addition to antioxidants that help to protect cells, and potassium, an electrolyte that many people don't get enough of.

5 Benefits of Cremini Mushrooms

What are the benefits of eating cremini mushrooms? According to a 2012 report published in the journal 3Biotech regarding mushrooms ability to fight disease, researchers stated,

The chief medicinal uses of mushrooms discovered so far are as anti-oxidant, anti-diabetic, hypocholesterolemic, anti-tumor, anti-cancer, immunomodulatory, anti-allergic, nephroprotective, and anti-microbial agents.

Below are some of the most compelling reasons to include cremini/button mushrooms in your diet, based on recent research findings regarding unique compounds and nutrients found in mushrooms and their specific effects.

1. May Help Protect Against Cancer

Perhaps the most convincing reason to eat more mushrooms is due to their anticancer potential. Mushrooms are a cost-effective, safe way to help lower your cancer risk, as they've been found to promote decreased tumor cell proliferation and decreased tumor weight, while virtually causing no side effects.

One of the major active components in cremini mushrooms is conjugated linoleic acid (CLA), which has been shown to have protective effects against growth of cancerous cells.

A 2001 study published in the Journal of Nutrition that was conducted on mice found that when the mice consumed mushrooms extract, they experienced a significant reduction in growth of breast cancer cells. The study found evidence that Agaricus bisporus extract suppresses the activity of aromatase, resulting in a reduction of estrogen production.

Estrogen dominance has been identified as one major contributor to postmenopausal breast cancer in women  however compounds, such as flavones and isoflavones, found in cremini mushrooms have been shown to help inhibit some of estrogen's negative effects.

Other studies have found similar positive effects of mushrooms in regard to treating prostate cancer and leukemic monocyte lymphoma.

According to studies, the anticancer compounds found in various species of mushrooms, including Agaricus, play a crucial role in reducing cancer risk by decreasing reactive oxygen species, regulating cell division (mitotic kinase), regulating angiogenesis (development of blood vessels) and leading to apoptosis (destruction/death of harmful cells).

There's also evidence that consuming mushrooms can complement cancer treatments, including chemotherapy and radiation therapy, in addition to reducing common side effects of these treatments, such as nausea, bone marrow suppression, anemia and suppressed immune function.

2. Protect Cardiovascular Health and Reduce Risk for Metabolic Syndrome

Ergothioneine (EGT) is a beneficial amino acid that's found mainly in mushrooms, making them one of the only foods sources available to us. A 2012 study in published Molecular Basis of Disease states, Studies have demonstrated antioxidant and cytoprotective capabilities of EGT against a wide range of cellular stressors.

Ergothioneine has been linked to cardiovascular benefits, including reduced inflammation, protection against damaged blood vessels and healthier cholesterol levels, in addition to protection against red blood cell disorders, diabetes or liver damage. It may also help reduce swelling (inflammation) in the lungs and damage to the kidneys and brain.

3. Treats and Prevents Fatigue

Throughout history, a variety of mushrooms have been used as tonics and herbal remedies for treating fatigue, low immune function and weakness, including shiitakes, cordyceps, reishi mushrooms and, yes, even creminis.

Due to their anti-inflammatory and antioxidant properties, they're helpful for increasing immunity against common illnesses like the cold or flu, in addition to infections.

Some research has shown that mushrooms work by increasing production of cytokines, parts of the immune system that play a role in defending the body against pathogens and many illnesses.

Mushrooms are unique for a vegetable (really, a fungus) in terms of their high concentration of B vitamins. B vitamins found in cremini mushrooms include niacin (vitamin B3), pantothenic acid (vitamin B5), and riboflavin (vitamin B2).

Pantothenic acid (vitamin B5) plays a role in many metabolic processes, including turning fats and carbohydrates that we obtain from the foods we eat into energy. Vitamin B5, along with other B vitamins and nutrients, is needed to fuel the brain, contributing to cognitive health and preventing fatigue.

Higher consumption of B vitamins has been linked to reductions in age-related memory loss, migraine headaches, chronic brain syndrome, depression, motion sickness and insomnia.

Other benefits of niacin include balancing cholesterol and blood pressure levels, while riboflavin helps prevent anemia, treat headaches or migraines, lower PMS symptoms, and prevent diseases of the the eyes, including glaucoma.



4. Helps Restore Gut Health

Due to their rich supply of antioxidants, in addition to nutrients like selenium and copper, cremini mushrooms have demonstrated protection against intestinal permeability (aka leaky gut syndrome) and reductions in inflammation and oxidative stress.

Consumption of cremini mushrooms extracts have shown positive effects on conditions affecting the gastrointestinal tract, such as inflammatory bowel disease, fibrosis, ulcerative colitis and colon cancer.

Selenium is an essential trace element found in mushrooms that helps mitigate the effects of cellular oxidative stress due to how it provides selenoenzymes, selenoamino acids and selenoproteins. These protect the gut barrier and seem to play a central role in preventing oxidative injury that can wind up affecting the whole body.

5. Packs a Potassium Punch

One serving of cremini mushrooms (about one cup) provides just about 10 percent of your daily potassium, the third most abundant mineral found in the human body.

Potassium is needed for numerous cellular activities and helps balance levels of other minerals, including sodium, yet low potassium is a common issue. Consuming creminis is one way to help prevent low potassium.

A diet higher in potassium has been linked to benefits including healthier blood pressure, better recovery from exercise, protection against weak bones, and reduced fatigue, muscle cramps or spasms, headaches and brain fog.

Cremini Mushroom Nutrition Facts

Cremini mushrooms are a type of fungi that have the species name Agaricus bisporus. The mushrooms are native to grassland areas throughout Europe and North America and are part of the fungus family called basidiomycete.

Some of the greatest benefits of cremini mushrooms are due to a little known amino acid called ergothioneine, which also works similarly to antioxidants. Another surprising attribute of mushrooms is that they provide a range of amino acids (often called the building blocks of proteins), especially the kind called glutamate.

Cremini mushrooms also contain the phytochemical called conjugated linoleic acid, which research suggests has anticancer properties, in addition to offering protection against atherosclerosis (or hardening of the arteries), high blood pressure, high cholesterol, diabetes and other conditions.

Only a very small number of foods actually provide any much-needed vitamin D. While mushrooms typically only contain very low amounts of vitamin D, they're unique in their ability to produce and provide much more when exposed to sunlight.

Many adults (and children too) are deficient in vitamin D due to spending most of their time indoors, which interferes with the body's ability to make enough on its own. While they're difficult to find at this time, hopefully mushrooms that provide higher levels of vitamin D should be easier to obtain in the near future. When sun mushrooms are exposed to UV light for several hours they may be able to provide 100 percent of the recommended daily intake of vitamin D, offering benefits for bone health, immunity, mental health and more.

One cup (72 grams) of sliced, raw cremini mushrooms contains about:
19.4 calories
3 grams carbohydrates
1.8 grams protein
0.1 gram fat
0.4 gram fiber
18.7 micrograms selenium (27 percent DV)
0.4 milligram riboflavin (21 percent DV)
0.4 milligram copper (18 percent DV)
2.7 milligrams niacin (14 percent DV)
1.1 milligram pantothenic acid (11 percent DV)
86.4 milligrams phosphorus (9 percent DV)
323 milligrams potassium (9 percent DV)
0.1 milligram thiamine (5 percent DV)
0.8 milligram zinc (5 percent DV)
0.1 milligram manganese (5 percent DV)
0.1 milligram vitamin B6 (4 percent DV)
10.1 micrograms folate (3 percent DV)

Cremini Mushrooms vs. Other Mushrooms

Mushrooms are all species of fungi, which we eat more often than you'd think. Not only do we eat beneficial fungi when consuming disease-fighting mushrooms, but we also obtain some from eating cheese, drinking wine and even from certain types of traditionally prepared breads.

Mushrooms contain many bioactive compounds, which include polysaccharides, proteins (amino acids), enzymes, small amounts of healthy fats, glycosides, alkaloids, volatile oils, and antioxidants like tocopherols, phenolics, flavonoids and carotenoids.

Portobello mushrooms are the mature version of cremini mushrooms. Portobellos are harvested when they're fully grown, while creminis are picked earlier before their caps grow very big.

Both cremini and portobello mushrooms have a darker brown color than white button mushrooms. Both have a round shape, smooth cap and deeper, savory flavor compared to button mushrooms, according to many cooks.

Shiitake mushrooms have a long history of use of Traditional Chinese Medicine, especially for treating infections and fatigue. They have a smokier taste than cremini mushrooms and make a great addition to stir-fries, soups or risotto, especially when combined with other anti-inflammatory foods like garlic and onions.

While you wouldn't use them to cook with, medicinal mushrooms, such as cordyceps or reishi mushrooms, have dozens of well-researched benefits.

Medicinal mushrooms are taken in supplement or extract form and have strong adaptogen qualities, meaning they help support the nervous system and boost the body's ability to cope with stress, fatigue or illness.

Studies have found that mushrooms like cordyceps and reishi have strong antioxidant and anti-inflammatry abilities that help prevent conditions like respiratory infections, cancer, cognitive disorders, autoimmune disorders, liver and kidney disease, chronic fatigue, hepatitis, and more.

Another type of mushroom you may come across in the supermarket is maitake mushrooms. These contain a special polysaccharide components called beta-1,6 glucan, which supports a strong immune system and may help prevent viruses, infections or complications due to diabetes.

In supplement form, maitake mushroom is used to treat side effects of cancer, hepatitis, chronic fatigue, high blood pressure, PCOS and many other ailments.

Oyster mushrooms, which usually have gray-blue or light yellow caps, are another variety that may be pricier and be harder to find but have many uses, including when cooking.

Oyster mushrooms supply lots of B vitamins and iron, so they are beneficial for treating anemia and symptoms due to autoimmune disorders, such as joint pain or low energy.

They also contain a molecule called lovastatin, which is useful for treating high cholesterol.

How to Use and Cook Cremini Mushrooms

Look for cremini mushrooms that appear to be firm, solid, free from tears, and not shriveled or slippery looking. To clean mushrooms, it's best not to rinse them in much water or soak them due to how they absorb a high amount of liquid and can become slippery. Instead remove any residue from the surface of mushrooms using a damp cloth, rag or strong paper towel.

Gently rub the mushrooms to clean them up, being careful not to rub too hard as this can cause them to start breaking. Once you're done cleaning the mushrooms, pat them with a dry cloth or paper towel to let them dry  this way they don't become overly soggy when you cook or prepare them.

In situations where you're unable to find creminis, try substituting white button mushrooms or chopped portobellos instead. Because portobellos are a bit larger and firmer, most people prefer to use them when making grilled mushroom veggie burgers or stuffed mushrooms. Cremini mushrooms still give you the savory flavor you're looking for but are a better choice when using them sliced up in sauces, on salads, or in omelets, stir-fries or casseroles. Cremini mushrooms (and related varieties) pair well with other ingredients like onion, garlic, feta or goat cheese, basil, parsley, red pepper flakes, garlic, tomatoes, soy sauce, butter, stock, risotto, rice, barley, bulgur, and other whole grains.

Potential Side Effects and Precautions

Cremini mushrooms are unlikely to cause an allergy, however if you have an allergy to another type of mushroom it's best to avoid creminis and use caution.

Mushrooms contain purines that are linked to health problems in some cases due to how they form uric acid, which can accumulate and lead to conditions like gout or kidney stones. Speak to a doctor about whether mushrooms might worsen your symptoms if you struggle with one of these conditions.

Final Thoughts on Cremini Mushrooms

Cremini mushrooms are brown, small to medium-sized mushrooms that are related to portobellos and white button mushrooms.

Benefits of cremini mushrooms include reducing inflammation; helping prevent cancer or heart disease; supplying high levels of B vitamins, antioxidants and phytonutrients like CLA and L-ergothioneine; and providing selenium, copper, potassium, phosphorus and B vitamins.

10 Proven Benefits of Astragalus Root (#4 Is Vital)

Do you know about astragalus? 

Turns out, plenty.

In addition to pumping up your immune system, studies show it's vital for cardiovascular health and can even fight off tumors and alleviate symptoms of chemotherapy!

Believe it or not, that's not all, either. There are more astragalus benefits that are simply unbelievable, which is why it's one of the essential herbs to add to your wellness regimen.

Related: 11 Ashwagandha Benefits for the Brain, Thyroid and Even Muscles

What Is Astragalus?

Astragalus is a plant within the Leguminosae (beans or legumes) family, with a very long history as an immune system booster and disease fighter. Its roots are in Traditional Chinese Medicine, in which it's been used as an adaptogen for thousands of years meaning it helps the body fight off stress and disease. Today, astragalus medicinal healing and treatment uses span many different illnesses and diseases.

The perennial flowering plant, also called milkvetch root and Huang-qi, grows from 16 to 36 inches tall and is native to the north and eastern regions of China. It's also been traced back to Mongolia and Korea.

Astragalus roots are harvested from 4-year-old plants and are the only part of the plant that's used medicinally. Only two of the over 2,000 species of astragalus, astragalus membranaceus and astragalus mongholicus, are used medicinally.

Astragalus contains three components that allow the plant to have such a positive impact on human health: saponins, flavonoids and polysaccharides, which are all active compounds contained in certain plants, including some fruits and vegetables. Saponins are known for their ability to lower cholesterol, improve the immune system and prevent cancer.

Flavanoids, also found in astragalus, provide health benefits through cell signaling. They show antioxidative qualities, control and scavenge of free radicals, and can help prevent heart disease, cancer and immunodeficiency viruses.  Polysaccharides are known to have antimicrobial, antiviral and anti-inflammatory capabilities, among other health benefits.

Astragalus Benefits

In Traditional Chinese Medicine, the herb was hailed as a protector against stresses, both mental and physical. Astragalus provides health benefits to a number of body systems and ailments. Although more studies in humans are needed to solidify its effectiveness, success in rats, mice and other animals have prompted progressive research on the herb.

Because of the tremendous success of so many research studies and trials, new information about astragalus is coming to light all the time. In general, its greatest strength is preventing and protecting cells against cell death and other harmful elements, such as free radicals and oxidation.

According to continuing research, astragalus health benefits include:

1. Acts as an Anti-Inflammatory

Inflammation is at the root of most diseases. From arthritis to heart disease, it's often the culprit of the damage. Many studies show that thanks to its saponins and polysaccharides, astragalus can reduce inflammatory response in connection to a number of illnesses and conditions, from helping to heal wounds and lesions to reducing inflammation in diabetic kidney disease.

2. Boosts the Immune System

In terms of reputation, boosting the immune system is astragalus claim to fame. It's been used in this capacity for thousands of years. A study out of Beijing displayed its ability to control t-helper cells 1 and 2, essentially regulating the body's immune responses.

3. Slows or Prevents the Growth of Tumors

Many recent screenings have shown the success of astragalus saponins, flavonoids and polysaccharides in decreasing or eliminating tumors. In instances of chemoresistance treating liver cancer, astragalus has shown potential in reversing multidrug resistance and as an addition to conventional chemotherapy, according to a study published in the Journal of Pharmacy and Pharmacology.

4. Protects the Cardiovascular System

The flavonoids present in astragalus are antioxidants that help prevent plaque buildup in arteries and narrowing of vessel walls by protecting the inner wall of the vessel. In addition, a 2014 study published in the Chinese Journal of Integrative Medicine suggests injection of astragalus, combined with conventional treatment for viral myocarditis (inflammation of the middle layer of the heart wall), makes treatment more successful in heart conditions.

Other studies have shown its ability to reduce blood pressure and level of triglycerides.  High levels of triglycerides put individuals at risk for many forms of heart disease, such as stroke, heart attack and hardening of artery walls.

During a heart attack, heart muscle damage occurs when there is a lack of blood supply and oxygen. At that time, calcium overload creates secondary damage. Astragalus may prevent additional heart muscle damage by regulating calcium homeostasis in the heart.

5. Regulates and Prevents Diabetes and Illnesses Related to Diabetes

Astragalus has been studied progressively as an antidiabetic. Studies show its ability to relieve insulin resistance and treat diabetes naturally. The herb's collection of saponins, flavonoids and polysaccharides all are effective in treating and regulating type 1 and 2 diabetes. They're able to increase insulin sensitivity, protect pancreatic beta cells (the cells in the pancreas that produce and release insulin) and also act as anti-inflammatories in areas related to diabetes symptoms.

Kidney disease in diabetics is also a common problem, and astragalus has been used to treat kidney illness for many years. More recent studies in humans and animals have shown astragalus can slow the progress of kidney problems in diabetics and protect the renal system.



6. Contains Antioxidative and Anti-Aging Capabilities

Oxidation due to free radical damage is the main component in disease and aging, and many elements found in astragalus fight free radical damage and prevent of oxidative stress. The herb's polysaccharides have positive effects on the immune system and improvement of the function of the brain, both of which could lengthen life span.

7. Aids in Wound Healing and Minimizes Scarring

Because of its anti-inflammatory qualities, astragalus has a long history of treating wounds. Radix astragali, another name for the dried root of astragalus, has been used in Traditional Chinese Medicine for the repair and regeneration of injured organs and tissues.

In a 2012 study by the Institute of Pharmaceutics at Zhejiang University, wounds treated with astragaloside IV (the active ingredient in dried astragalus root) showed recovery rates increase two- to threefold over 48-96 hours. It was concluded that astragalus is a promising natural product for anti-scarring and healing in wounds.

8. Alleviates Symptoms of Chemotherapy

Astragalus has been shown to help patients receiving chemotherapy to recover more quickly and extend their life spans. In cases of severe chemotherapy symptoms like nausea, vomiting, diarrhea and bone marrow suppression, astragalus has been given intravenously and in combination with other Chinese herbal mixtures. Early research suggests its ability to reduce these symptoms and increase the efficacy of the chemotherapy treatments.

9. Treats Colds and Flu

Because of astragalus antiviral capabilities, it has long been used to treat common colds and the flu. It's commonly combined with other herbs like ginseng, angelica and licorice. As with many other natural cold remedies, it seems to work better when used when healthy individuals use the supplement regularly in order to prevent the illness before it happens. A regimen of astragalus before the colder months of winter may help to prevent or decrease the number of colds and upper respiratory illnesses individuals will have throughout the season.

10. Provides Supplemental Therapy for Chronic Asthma

Astragalus has been used to treat chronic asthma and determined to be a successful supplemental therapy and asthma natural remedy. After being treated, hypersensitivity in airways decreased substantially and mucus production and inflammation were reduced in studies. By preventing or reducing asthma attacks, individuals could be relieved of chronic asthma issues.

There is also evidence to suggest astragalus can successfully:

prevent collagen degradation
help heal lung tissue affected by bronchopulmonary dysplasia in newborns
inhibit herpes simplex virus 1
prevent the replication of viruses like Coxsackie B-3, a virus that triggers illnesses ranging from mild stomach issues to major heart complications
treat inflammation in allergic dermatitis (an allergic reaction of the skin)
help treat hepatitis by inhibiting hepatitis B virus cells in the liver
treat HIV by protecting t-helper cells fight the virus for much longer
be used as a mild diuretic

How to Use Astragalus

There are a number of ways to use astragalus root medicinally. Astragalus is currently used as an addition to conventional treatments and should not be used as a replacement for medications unless suggested by a doctor.

According to the University of Maryland Medical Center, astragalus is available at most Chinese markets or health food stores in these forms:

Tincture (liquid alcohol extract)
Capsules and tablets
Injectible forms for use in hospital or clinical settings in Asian countries
Topically for the skin
Dried and used in tea

There is not a standardized dosage for astragalus, but you can work with a doctor or specialist to determine how much you should take and how often. There are differences in doses depending on age, health and medical history.

Astragalus Recipes
Wondering how to incorporate this antiviral herb into your diet? 

Here are a few recipes to try:

Herbal Immune System Soup with Astragalus
Astragalus Butter (Peanut Butter Substitute)
Immune Power Ball Recipe with Astragalus
Possible Side Effects & Cautions of Astragalus

Astragalus is generally safe to use with no serious side effects. There are possible interactions with other herbal supplements, so start with smaller doses to prevent side effects.

Women who are pregnant and who are nursing should not use astragalus, as some animal research indicates it may not be safe for pregnant moms.

People with autoimmune diseases should speak with their doctors before starting astragalus because of its ability to stimulate the immune system. Individuals with diseases like multiple sclerosis, rheumatoid arthritis and other immune system conditions could be especially sensitive to astragalus.

Some specialists suggest only using a specific adaptogen for a few months and then move on to another.



The following drug interactions can occur with astragalus: Cyclophosphamide (Cytoxan, Neosar): This drug is used to suppress the immune system. Using astragalus will decrease the effectiveness of this drug.

Lithium: Astragalus can affect how the body reduces lithium levels because of its diuretic qualities. Taking astragalus with lithium can lead to unsafe levels of lithium in the body. Speak with a medical professional before combining astragalus with lithium, as a dosage change might be required.

Immunosuppressants: Drugs that suppress the immune system are commonly used to help prevent rejection in transplant patients and accept the new organ or tissue. Because of astragalus immune system boosting capabilities, it decreases the effectiveness of these drugs. Some of these drugs include: azathioprine (Imuran), basiliximab (Simulect), cyclosporine (Neoral, Sandimmune), daclizumab (Zenapax), muromonab-CD3 (OKT3, Orthoclone OKT3), mycophenolate (CellCept), tacrolimus (FK506, Prograf), sirolimus (Rapamune), prednisone (Deltasone, Orasone), corticosteroids (glucocorticoids) and others. 

Oleic Acid: Top 9 Uses & Benefits of This Healthy Fat

You've probably heard about the health benefits of the Mediterranean diet, which can be partly attributed to the healthy fats found in olive oil. Well, did you know that oleic acid, the fatty acid that's the most abundant component in olive oil, is what allows for these benefits?

Oleic acid is an omega-9 fatty acid that is found in nature and most of our cells. Is oleic acid good for you? 

The simple answer is yes, research shows that it may play an important role in human health and disease.

The are many known omega-9 benefits, like their ability to boost the health of your heart and brain. And there's a large body of research that indicates the powerful therapeutic properties of oleic acid. It's pretty clear that you should work to swap out refined vegetable oils and foods made with them for foods and oils high in this beneficial fat.

What Is Oleic Acid?

Oleic acid is a monounsaturated fatty acid that occurs naturally in the fats and oils of both animals and vegetables. It is naturally odorless and colorless, although commercial products made with it may be yellowish.

Scientifically, it is a monounsaturated omega-9 fatty acid, and its name means derived from oil or olive. What are the atoms that make up oleic acid? It has the formula CH3(CH2)7CH=CH(CH2)7COOH, and it's part of the carboxylic acid group. Oleic acid is called an omega-9 fat because it has a carbon-carbon double bond in the ninth bond from the methyl end of the fatty acid.

Oleic acid is needed by the body's cells for proper membrane fluidity making sure the cell membrane has a thick enough layer. This is important for fighting pathogens, transporting minerals and responding to hormones. Oleic acid also serves as a major source of energy for our cells, and it's used for the production and biosynthesis of many essential metabolites.

Oleic Acid vs. Linoleic Acid

The big difference between oleic acid and linoleic acid is that our bodies produce oleic acid, so the need to supplement isn't as important. In fact, oleic acid is the most abundant fatty acid in nature, and it’s present in most of our cells.

There is no specific recommendation for oleic acid and omega-9 fatty acid intake because these fats are considered non-essential, but research shows that increasing your consumption of omega-9s, perhaps in place of omega-6 fatty acids, can have beneficial effects.

Oleic acid is a monounsaturated omega-9 fatty acid, while linoleic acid is a polyunsaturated omega-6 fatty acid. What's the difference? Our bodies can't make polyunsaturated fats, so they are considered essential and need to be obtained from the foods we eat. They serve as an important source of energy for the body, but the Western diet typically includes very high amounts of linoleic acid and other omega-6 foods, like refined vegetable oils. Eating too much omega-6 fats can actually increase inflammation within the body, so it's important to keep an eye on how much you consume.

9 Oleic Acid Uses + Benefits

Reduces Blood Pressure
Lowers Cholesterol
Promotes Fat Burning
Helps Prevent Type 2 Diabetes
Promotes Brain Function
May Help Prevent Ulcerative Colitis
Fights Infections
Promotes Skin Repair
Helps Fight Cancer

1. Reduces Blood Pressure

One of the most well-known olive oil benefits is its ability to boost cardiovascular health by reducing blood pressure. Studies demonstrate that hypotensive effects of olive oil is caused by its high oleic acid content.

Researchers indicate that it's the consumption of oleic acid that regulates membrane lipid structure, which controls G protein-mediated signaling and causes a regulation in blood pressure. So it's the high oleic acid content that's responsible for the blood pressure reducing effects of olive oil consumption.

2. Lowers Cholesterol

If you are looking to add cholesterol-lowering foods to your diet, add in nuts and oils that are high in oleic acid. Scientists have found that when compared with other kinds of high healthy-fat diets, an oleic-rich diet has equal cholesterol-lowing effects, while also maintaining HDL cholesterol levels and reducing triglycerides. For this reason, diets that are high in monosaturated fatty acids, especially those that include an increased consumption of olive oil, are known for their health-protective and cholesterol-lowering effects.

3. Promotes Fat Burning

Eating healthy fats is a key element in losing weight and keeping it off. For one thing, fats like oleic acid help to control excess insulin, which is important for weight loss. Plus, adding healthy fats into your diet helps to reduce hunger, cravings and overeating because they are satiating and make you feel full for a longer period of time.

A pilot study conducted at the Miriam Hospital and Brown University found that when compared to a lower-fat diet, an olive oil-enriched diet brought about greater weight loss in an eight-week period. Women in the olive oil group consumed a plant-based olive oil diet that included three tablespoons of olive oil per day. The results, published in the Journal of Women's Health, showed that 80 percent of the women on the olive oil-enriched diet achieved a weight loss of at least 5 percent. Plus, the diet resulted in lower triglycerides and higher HDL cholesterol levels.

4. Helps Prevent Type 2 Diabetes

If you are experiencing prediabetes symptoms or you've been diagnosed with type 2 diabetes, it may help to add more oleic acid to your diet. Recent research published in Trends in Endocrinology and Metabolism out of Spain suggests that unlike the saturated fat palmitic acid, the monounsaturated fat oleic acid has beneficial effects on insulin sensitivity and type 2 diabetes.

This is due to the acid's anti-inflammatory actions and its ability to prevent the action of the insulin signaling pathway. That means oleic acid consumption can help regulate the amount of insulin that is released to promote the uptake of glucose from your bloodstream.

5. Promotes Brain Function

Research indicates that there's an inverse relationship between the consumption of monounsaturated fatty acids and cognitive decline. One study published in the American Academy of Neurology's journal Neurology evaluated an elderly population of Southern Italy with a typical Mediterranean diet that's high in monounsaturated fatty acids like olive oil. Researchers found that these healthy fats appeared to be protective against age-related cognitive decline and may work as a natural Alzheimer's treatment.

Another 2012 study conducted at the University de Sherbrooke's Research Center on Aging and Department of Medicine in Canada and published in the Journal of Alzheimer's Disease evaluated the fatty acid profiles in brain samples with Alzheimer's disease, mild cognitive impairment and no cognitive impairment. Researchers found that postmortem brain plasma from people with Alzheimer's and mild cognitive impairment had lower levels of oleic acid than those with proper brain function.



6. May Help Prevent Ulcerative Colitis

Along with omega-3 fatty acids, research suggests that oleic acid should also be part of an ulcerative colitis diet. An interesting prospective cohort study involving over 25,000 adult men and women living in the U.K. evaluated the relationship between the ingestion of foods containing oleic acid and the development of ulcerative colitis. Between the years 1993 and 1997, the participants completed seven-day food diaries.

These participants were monitored until June 2004, and the results were published in the European Journal of Gastroenterology & Hepatology. Researchers found that higher consumption of omega-6 fatty acids was positively associated with the development of ulcerative colitis, while higher consumption of oleic acid was inversely associated with ulcerative colitis development.

7. Fights Infections

Did you know that oleic acid and other free fatty acids can help to boost your immune system and fight infections. Animal and lab studies show that they have antibacterial properties and natural protective effects.

A 2016 animal study conducted in Brazil found that consumption of oleic acid has a beneficial role in sepsis, a life-threatening infection that spreads through the bloodstream. When researchers examined the effect of oleic acid supplementation on mice with sepsis, they found that it improved clinical symptoms, increased survival rate, prevented liver and kidney injury, and decreased plasma non-esterified fatty acids, which increase during a severe systemic inflammatory response.

8. Promotes Skin Repair

There's a reason why olive oil is often used in skin products - it consists mainly of oleic acid, which has anti-inflammatory, antioxidant and wound-healing effects.

Because oils high in oleic acid have a heavier consistency, they can be used to seal moisture into your skin. This can be especially helpful for people with dry skin or even dry hair. This acid also works as an emollient and has been used in hair products to make your hair softer and smoother.

9. Helps Fight Cancer

Oleic acid is an antioxidant that prevents oxidative stress that leads to a number of health conditions, including cancer.

Research shows that this acid has beneficial effects in cancer processes because it plays a role in the activation of different intracellular pathways that are involved in the development of cancer cells. According to a scientific review conducted in Spain, oleic acid has been shown to induce apoptosis (cell death) in cancer cells. That means foods with this healthy fatty acid may be cancer-fighting foods to stave off this disease and other diseases.

Oleic Acid Foods and Oils

Knowing that this monounsaturated fat comes with a host of health benefits, you may be wondering what foods are high in oleic acid. Here's a list of the top 20 foods and oils high in oleic acid and the percentage of the acid that makes up the total fat content:

Olive oil: 80 percent
Almond oil: 80 percent
Hazelnuts: 79 percent
Apricot kernel oil: 70 percent
Avocado oil: 65 percent to 70 percent
Pecans: 65 percent
Almonds: 62 percent
Macadamia nuts: 60 percent
Cashews: 60 percent
Cheese: 58 percent
Beef: 51 percent
Sweet almond oil: 50 percent to 85 percent
Emu oil: 48 percent
Eggs: 45 percent to 48 percent
Argan oil: 45 percent
Sesame oil: 39 percent
Milk: 20 percent
Sunflower oil: 20 percent
Chicken: 17 percent
Grapeseed oil: 16 percent

How to Find + How to Use Oleic Acid

It's easy to find this acid in animal fats and certain oils. Consuming about one to two tablespoons of oils containing higher amounts of oleic acid per day should be enough to take advantage of its many health benefits.

When possible, choose high oleic acid foods and oils that are organic and as unprocessed as you can find. Looking for GMO-free foods and oils is important too. Certain oil, egg, meat and cheese products that contain GMO ingredients and other additives may not contain as much oleic acid as you might expect.

Olive oil and almond oil have the highest oleic acid content, so if you are looking to get more of these omega-9s, add these oils to your salads, sauted vegetables and sauces. You can also snack on nuts, like macadamia nuts, almonds, hazelnuts and cashews, which have a high percentage of this acid.

Precautions

Remember that oleic acid is not considered an essential fatty acid, like omega-3s and omega-6s, because it can be made by our bodies. So for most people, there's no need to deliberately consume excessive oleic acid foods and oils. In fact, too much of this acid can be problematic because it can throw off your balance of linoleic acid, an essential omega-6 fatty acid.

When oleic acid is consumed in large amounts, it may have a laxative effect. For its beneficial effects, you only need about one to two tablespoons of an oil high in this acid.

Final Thoughts

Oleic acid is a monounsaturated omega-9 fatty acid that occurs naturally in animal and vegetable oils. It's the most common fatty acid in human cells, which is why it's not considered an essential fatty acid, like omega-3s and omega-6s.

What is oleic acid used for? 

Nectarine Benefits the Gut, Eyes, Heart & Immune System

Full of nutrients and antioxidants plus versatile and delicious, the nectarine comes with a long list of health benefits and can make a tasty addition to everything from pizzas to pies.

Hailing from the Rosaceae family of plants, nectarines are related to raspberries, pears, apricots and plums. They are also nearly genetically identical to peaches, set apart by just one different allele.

There are many different nectarine types that can range in color from white to vibrant yellows and reds, though they all boast similar health benefits.

From supporting better gut health to boosting immunity, nectarines can be a nutritious and delicious part of the diet.

Nectarine Benefits

High in antioxidants
Promotes better digestion
Aids in weight loss
Enhances eye health
May help kill certain cancer cells
Strengthens immune system
Stabilizes blood sugar
Improves heart health

1. High in Antioxidants

Antioxidants are compounds that can help reduce the risk of chronic disease by neutralizing harmful free radicals. These are molecules that accumulate as a result of things like a poor diet, stress or pollution and can cause damage to your cells.

Antioxidants have been associated with a decreased risk of conditions like cancer, heart disease and inflammation.

Nectarines are packed with beneficial plant compounds that act as antioxidants in the body, thanks in part to their high vitamin C content. Including a few servings of nectarines in your diet each week can help provide you with plenty of antioxidants to improve your health and fight against these dangerous free radicals.

In addition to nectarines, other high-antioxidant foods include berries, leafy green vegetables, dark chocolate, and herbs like cinnamon and turmeric.

2. Promotes Better Digestion

Nectarines provide a good chunk of fiber, a nutrient that is incredibly important when it comes to digestive health. Dietary fiber moves through your gastrointestinal tract undigested, supporting regularity by adding bulk to the stool and helping to get things moving.

Fiber also acts as a prebiotic, providing food for the beneficial bacteria found in your gut, which can help enhance both digestion and nutrient absorption.

Additionally, increased fiber intake has been shown to lower blood pressure, decrease cholesterol levels and help maintain normal blood sugar.

The most recent Dietary Guidelines for Americans recommend at least 25 grams of fiber per day for women and 38 grams for men. Eating just one nectarine per day can knock out up to 8 percent of your daily fiber needs.

Other high-fiber foods that can help you optimize your digestive health include fruits, vegetables, whole grains and legumes.

3. Aids in Weight Loss

Nectarines are low in calories but high in fiber, making them an excellent addition to the diet if you're looking to lose weight fast.

Fiber travels slowly through the digestive tract, helping you stay fuller for longer to decrease appetite, curb cravings and promote weight loss.

Research suggests that increasing your intake of fruits like nectarines could help you lose weight. In fact, several studies have found that fruit consumption is linked to a lower body weight and greater weight loss.

Swapping out high-calorie snacks and sweets for nectarines can help slash the number of calories you consume and keep your waistline under control.

4. Enhances Eye Health

Nectarines are high in vitamin A, an important nutrient when it comes to vision and eye health. In fact, a deficiency in vitamin A can result in symptoms like night blindness, dry eyes and decreased vision.

They also contain lutein and zeaxanthin, two types of plant pigments that play a central role in preventing eye disease.

Increasing evidence from researchers such as those at the Department of Human Nutritional Sciences at the University of Manitoba in Canada shows that these important carotenoids could even protect against cataracts and age-related macular degeneration, the leading cause of blindness in the elderly.

Just one nectarine a day can fulfill about 9 percent of your daily vitamin A requirements. Make sure to also include plenty of other good sources of vitamin A in your diet, including leafy green vegetables, carrots, milk, eggs and liver.

5. May Help Kill Cancer Cells

Nectarines contain powerful compounds that have been shown to help block cancer cell growth in some test-tube studies. A study in the journal Food Chemistry noted that the polyphenols in nectarines and peaches helped kill off and stop the growth of breast cancer cells without negatively affecting healthy cells.

A study out of Texas A&M University published in the Journal of Nutritional Biochemistry also showed that the polyphenols found in peaches and nectarines reduced the growth and spread of breast cancer cells. The researchers recommended eating two to three peaches or nectarines each day to see the same beneficial effects.

Another study that was part of the NIH-AARP Diet and Health Study with over 472,000 participants showed that eating nectarines was associated with a lower risk of lung cancer in men.

Of course, more research is needed to confirm these possible cancer-busting benefits, but it's clear that eating antioxidant-rich foods like nectarines has the potential to make a major impact on your health.

6. Strengthens the Immune System

Nectarines contain several health-promoting compounds that could help give your immune system a boost and ward off infections. For example, a massive review comprising 30 studies showed that vitamin C helped reduce the severity and duration of colds.

Nectarines also contain fiber, which can act as a prebiotic to provide food for the beneficial gut bacteria. Fostering a healthy gut flora has been shown to enhance immune health and may even help prevent disease.  Additionally, nectarines are high in antioxidants that may also protect immune cells from damage and keep your immune system working effectively.

In addition to eating nectarines, make sure to fill your diet with other immune-boosting foods, such as fruits, vegetables and fermented foods, to help boost gut health even more.

7. Stabilizes Blood Sugar

The fiber found in nectarines can help regulate blood sugar levels to prevent spikes and crashes. Fiber slows the absorption of sugar in the bloodstream and keeps blood sugar levels from shooting up after eating.

Studies have found that increased intake of whole fruits may be linked to a lower risk of diabetes, likely thanks to the beneficial fiber they contain. One study even found that daily fruit consumption was associated with a 12 percent lower risk of developing diabetes.

If you have diabetes, however, it's still important to keep your fruit intake in check. Although nectarines do contain added fiber that can help slow sugar absorption, they can still increase your blood sugar and should be enjoyed in moderation as part of an otherwise healthy, carbohydrate-controlled or low-carb diet.

8. Improves Heart Health

Heart disease is the leading cause of death and accounts for a whopping one-third of all deaths. In most cases, though, it can easily be prevented by making simple modifications to your diet and lifestyle.

Including nutrient-rich foods like nectarines is one way to help enhance the health of your heart. Nectarines contain several nutrients that may reduce certain risk factors of heart disease. They contain soluble fiber, for instance, which has been shown to help decrease levels of total and bad LDL cholesterol.

They are also high in polyphenols that could aid in heart disease prevention. In fact, one study from China found that a higher intake of polyphenols from foods like nectarines and peaches was associated with lower levels of triglycerides and increased levels of good HDL cholesterol.

Additionally, one nectarine supplies 8 percent of your daily potassium needs. Adequate potassium intake can help lower blood pressure and protect against heart disease and stroke.

Follow a healthy diet, get in plenty of physical activity, and limit alcohol and tobacco use to enhance your heart health even more.

Nectarine Nutrition

Nectarines are low in calories but can provide a burst of fiber, vitamin C and vitamin A along with several other important micronutrients. One medium nectarine contains approximately:
62.5 calories
15 grams carbohydrates
1.5 grams protein
0.5 gram fat
2.4 grams fiber
7.7 milligrams vitamin C (13 percent DV)
471 IU vitamin A (9 percent DV)
285 milligrams potassium (8 percent DV)
1.6 milligrams niacin (8 percent DV)
0.1 milligram copper (6 percent DV)
In addition to the nutrients above, nectarines also contain some manganese, phosphorus, vitamin K and vitamin E.

Nectarine vs. Peach vs. Apricot

Nectarines are often confused with many other types of fruit, including peaches and apricots. It's true that the minute differences between them can get a little fuzzy - pun intended.

Though peaches and nectarines are sold as different fruits commercially, they are actually from the same species of fruit. Because of this, there are minimal differences in taste, appearance and nutrition between the nectarine and the peach.

In fact, the only major difference between the two is the thin layer of fuzz that covers the surface of peaches and is absent from nectarines. Fuzziness is considered a dominant trait in peaches, so some peaches grow with it while others may be fuzz-free. There are also sometimes instances where a fuzzless peach (or nectarine) may pop up on a peach tree or a fuzzy peach may show up on a nectarine tree.

However, because they are virtually the same fruit in terms of taste and texture, if you have a recipe that calls for peaches, you can easily swap in nectarines instead (and vice versa).

Apricots, on the other hand, belong to the same family as nectarines and peaches but have some more noticeable differences. They are smaller than nectarines, contain the same fuzz as peaches and have a more distinct tart flavor that is ideal for baked dishes.

How to Find/Use Nectarines

Nectarines are widely available at most grocery stores. Be sure to look for one that is brightly colored and firm with unblemished and smooth skin.

You should also opt for organic, locally sourced nectarines when possible. This is because nectarines are considered one of the dirty dozen foods that are most likely to harbor harmful pesticide residues. Buying organic ensures that you aren't consuming these potentially toxic chemicals.

While nectarines make a satisfying snack all on their own, you can also add them to a variety of dishes, both savory and sweet. Grill them up and throw them on pizzas, sandwiches and salads, or mix them into your next batch of frozen yogurt or cobbler. Alternatively, try out some of the nectarine recipes coming up to get a few servings of this healthy fruit into your day.

History

It's a common myth that nectarines are some sort of cross between a plum and a peach. While it's easy to see how one might think this given the similarities between the peach and nectarine vs plum, this is not true.

Nectarines, like peaches, are believed to originate in ancient China where they have been grown for thousands of years. They have been cultivated throughout history and were even enjoyed in ancient Persia, Greece and Rome.

When Spanish explorers came to America, they brought this tasty fruit with them, where it gained rapid popularity.

Today, it's estimated that about 95 percent of nectarines in the United States are grown in California, though China and Spain account for the vast majority of global nectarine production.

Precautions

Although generally considered a safe and healthy part of the diet, some people may be allergic to nectarines. If you think you may have a nectarine allergy or experience any adverse side effects after eating nectarines, you should talk to your doctor.

Nectarines are also high in fructans, a type of sugar that is easily fermented by the bacteria in your gut and may trigger symptoms in those with irritable bowel syndrome. For this reason, nectarines are often restricted in a low FODMAPs diet. If you find that you are sensitive to foods high in fructans, you should consider limiting your intake of nectarines.

Additionally, keep in mind that the pit of the nectarine does contain cyanide. While you would need to eat a massive amount of nectarine pits to see any real negative effects, it's always important to remember that moderation is key.

Final Thoughts on Nectarines

Nectarines are from the same species as peaches but contain a recessive gene that results in a lack of peach fuzz.

They are low in calories but can provide fiber, vitamin C, vitamin A, potassium and niacin.

Thanks to their impressive nutrient profile, nectarines can strengthen eye, immune, heart and digestive health; may help with weight loss; can lower blood sugar levels; and may even help kill off cancer cells.

Best of all, they can easily be included in a healthy diet and can be used in sweet and savory dishes alike.

Mulberry: The Fruit that Protects Your Heart & Liver

There's a pretty good chance that you've seen a mulberry tree or two pop up in your local park, neighborhood or even your own backyard. This tree produces a tart and tasty fruit that looks similar to a blackberry and can be used to sweeten up just about any dish.

The mulberry fruit may be tiny, but it provides some pretty big health benefits. It can aid in weight loss, keep your liver healthy, and even provide a hefty dose of vitamins and minerals with each serving.

Next time you spot this super fruit in your farmer's market or backyard, give it a try and enjoy its unique flavor and nutritious properties.

What Is Mulberry?

The mulberry tree comes from the Moraceae family of plants and is closely related to figs, breadfruit and banyan.

This flowering tree grows quickly at first but will typically only reach between 30 and 50 feet in height. Mulberry trees tend to grow in temperate climates, are harvested around June through August, and can be found around the world across Europe, India, North Africa and the Middle East.

The trees produce a long, cylindrical fruit that can be white, red, purple or black depending on the type of tree. They are sweet and slightly tart, though the flavor can vary. White mulberry, for example, has a sweeter taste and is less tart than black or red mulberry fruits.

The fruits of the mulberry plant can be baked into desserts or added to yogurts and smoothies to enhance the flavor and kick up the nutrient profile.

Mulberry is high in many important nutrients and has been shown to have a variety of health benefits, from reducing cholesterol levels to keeping blood sugar steady.

Benefits of Mulberry

1. May Help Fight Cancer

Like other types of berries, mulberries are considered one of the top cancer-fighting foods. This is due to their impressive content of antioxidants, which are compounds that help fight off harmful free radicals and protect cells from damage.

A study conduced in Japan found that mulberry juice was able to effectively reduce levels of oxidative damage caused by free radicals in mice.  Another 2006 animal study had similar findings, noting that mulberry juice acted as an antioxidant and reduced stress caused by these cancer-causing free radicals.

In 2017, researchers from Korea isolated a specific compound from mulberries and found that it was able to induce cell death in breast cancer cells and slow the growth and spread of tumor cells in mice.

Other antioxidant-rich foods that can help fight damage caused by free radicals and may help prevent cancer include other berries, vegetables, and certain herbs like turmeric and cinnamon.

2. Promotes Weight Loss

Mulberries are a nutrient-dense food. This means that they are low in calories but contain a good amount of several nutrients, including fiber, vitamin C, vitamin K and iron.

Fiber, in particular, can help promote digestive health, treat constipation and even aid in weight loss. Just one cup of mulberries can meet up to 10 percent of your daily fiber needs. When you eat dietary fiber, it moves through your gastrointestinal tract undigested. This adds bulk to stool and enhances satiety, keeping you feeling fuller for longer to reduce your appetite.

Some research even suggests that mulberries could have an anti-obesity effect. An animal study in the Journal of Agricultural and Food Chemistry showed that treating hamsters with mulberry water extract for 12 weeks lowered both body weight and visceral fat.

For a low-calorie, healthy snack that will satisfy your sweet tooth and keep your calorie intake low, try topping a cup of high-protein Greek yogurt with some tasty mulberries.

3. Decreases Cholesterol Levels

The fiber found in mulberries is mostly insoluble fiber, but it also contains about 25 percent soluble fiber in the form of pectin. Soluble fiber is a type of fiber that can absorb water and has been shown to help reduce cholesterol levels and decrease the risk of heart disease.

The properties of mulberry itself may also have a favorable effect on weight. A study in the Journal of Food Science found that the compounds in mulberry helped prevent the oxidation of LDL cholesterol, one of the major risk factors of heart disease.

In the animal study from the Journal of Agricultural and Food Chemistry mentioned above, giving hamsters mulberry water extract helped decrease levels of both triglycerides and cholesterol.

In addition to mulberries, you should also eat plenty of high-fiber foods and foods rich in omega-3 fatty acids to help lower cholesterol levels naturally.



4. Protects Liver Health

Your liver plays a central role in your overall health. It is involved in blood clotting, breaking down fats and filtering out toxins.

Some evidence shows that certain compounds found in mulberries could have a beneficial effect on liver health, helping keep this important organ healthy, strong and free of liver disease. Mulberries may be especially effective in the prevention of fatty liver disease. This is a condition in which fat builds up in the liver and impairs its ability to work properly.

A 2013 test-tube study showed that the compounds in mulberries helped block fat formation, prevented fat accumulation and also promoted the clearance of fat out of the liver. Another study from Taiwan confirmed these findings, demonstrating that mulberry extract increased fat breakdown and decreased fatty acid formation.

Of course, the beneficial compounds found in mulberries are just one piece of the puzzle. Following a healthy diet, exercising regularly and limiting alcohol consumption are all crucial components of liver health.

5. Stabilizes Blood Sugar Levels

High blood sugar can result in a wide range of symptoms, including increased thirst, frequent urination and blurry vision. Keeping your blood sugar levels under control is key to maintaining better health, especially if you have diabetes.

Mulberries contain fiber, which helps slow the absorption of sugar in the bloodstream to prevent blood sugar spikes. They also contain specific compounds and antioxidants that have been shown to benefit blood sugar levels.

A study in PLoS One found that mulberry extract was able to significantly lower blood sugar levels in diabetic mice. In another study, diabetic rats were given mulberry extract for five weeks, and their blood sugar was measured. Between the first and last day of the study, their blood sugar had dropped from 252 mg/dL all the way down to 155 mg/dL.

Keep in mind that mulberries should be consumed as part of a healthy, carb-controlled diet to help maintain normal blood sugar.

Mulberry Nutrition

Mulberries are low in calories but can provide plenty of fiber, vitamin C, vitamin K and iron. One cup of mulberries contains approximately:
60.2 calories
13.7 grams carbohydrates
2 grams protein
0.5 gram fat
2.4 grams dietary fiber
51 milligrams vitamin C (85 percent DV)
10.9 micrograms vitamin K (14 percent DV)
2.6 milligrams iron (14 percent DV)
272 milligrams potassium (8 percent DV)
0.1 milligram riboflavin (8 percent DV)
1.2 milligrams vitamin E (6 percent DV)
25.2 milligrams magnesium (6 percent DV)
53.2 milligrams phosphorus (5 percent DV)
54.6 milligrams calcium (5 percent DV)
In addition to the nutrients listed above, mulberries also contain some copper, niacin, vitamin B6 and thiamine.

Mulberry vs. Breadfruit vs. Jackfruit

Breadfruit and jackfruit are two plant species that are closely related to mulberries and belong to the same plant family. However, they are much different than mulberries in taste, appearance and even texture.

Jackfruit is a large, yellow fruit with a mild flavor that's easily incorporated into just about any type of dish. Because of its unique stringy texture, it's also often used as a vegetarian substitute for pulled pork or chicken.

Breadfruit, on the other hand, is green, bumpy and starchy with a taste and texture similar to potatoes when cooked. Thanks to its incredible versatility, this tropical fruit is a staple ingredient in the Caribbean, Hawaii and Central America and can be added to everything from cakes to pastas.

Mulberries are also often confused with blackberries. However, when comparing mulberries vs. blackberries, there are many notable differences. Blackberries are grown in bushes, belong to an entirely different family of plants, have a more round shape and contain over three times the fiber. Still, both are low in calories and high in nutrients like vitamin C and vitamin K.

Where to Find Mulberry

If you've spotted a mulberry fruit tree in your neighborhood, you can pick the fruit straight from the tree or lay down a blanket and give the branches a good shake to make the ripe berries fall right off. Of course, make sure to wash them before eating.

Unfortunately, mulberries don't travel well, so you're unlikely to find them fresh at the grocery store. However, you may still be able to pick up a batch at your local farmer's market, and dried forms of mulberries are widely available both online or at many stores.

Keep in mind that mulberries don't last long after they're picked, so be sure to eat up quickly once they're picked or freeze them to help extend their shelf life by several months.



How to Use Mulberry + Mulberry Recipes

Mulberries are juicy, refreshing and tart and can be used in just about any recipe in place of other berry varieties.

You can use either fresh or dried mulberries as a delicious and nutritious addition to many different foods. Sprinkle them over yogurt to add some sweetness, or mix them into smoothies, baked goods and desserts. Mulberries can also be made into jams, ice creams or puddings.

Want even more ideas for how to use mulberry fruit? Here are some tasty mulberry recipes that you can try out:

Raw Vegan Bliss Balls
Mulberry Curd
Spicy Apple and Mulberry Chutney
Mulberry & Pistachio Fudge
Vegan Superfood Breakfast Bars

Mulberry History

Even if you've never even tried mulberries, there's a good chance you at least recognize the name from the nursery rhyme Here We Go Round the Mulberry Bush. Of course, this is a misleading and inaccurate title considering that mulberries actually grow on trees.

You may have also heard of mulberries from the story of Pyramus and Thisbe. In this story, two next-door neighbors turned lovers are forbidden from getting married because of their parents rivalry. They arrange to meet under a mulberry tree to confess their love. However spoiler alert!  due to a misunderstanding, Pyramus believes Thisbe was killed by a lion and ends up stabbing himself Romeo and Juliet-style with his red blood staining the white mulberries.

Historically, mulberry trees were an essential part of the silk industry, as mulberry tree leaves are the main source of food for silkworms. In fact, in the 17th century, King James I imported 100,000 mulberry trees from all over Europe in hopes of increasing silk production in Great Britain. However, his project failed when he accidentally ordered black mulberries instead of the white mulberries that produce the leaves eaten by silkworms.

Today, some cities in North America have actually banned the growth of mulberry trees because of the large amount of pollen they produce. Interestingly enough, however, the male trees produce pollen while female trees grow flowers that draw pollen and dust from the air.

Still, mulberry trees remain widespread and can be found across the country and around the globe, producing their delicious fruits that are full of health benefits.

Precautions

Although rare, some people may experience an allergic reaction to mulberries. There have also been reports of reactions in those who are sensitive to birch pollen due to cross-reactivity. If you experience any mulberry fruit side effects, you should discontinue use and talk to your doctor.

However, for most people without sensitivities, mulberries can be a nutritious addition to the diet and can come with many benefits to health. Enjoy, in moderation, as part of a well-rounded and balanced diet to take advantage of all the nutrients offered by this tasty fruit.

Final Thoughts

Mulberries are generally sweet with a tart flavor that works well in many different desserts and dishes. These berries are low in calories but can provide fiber, vitamin C, vitamin K and iron, along with several other important micronutrients.

Studies have found that they may help prevent cancer, reduce cholesterol and blood sugar levels, aid in weight loss, and protect the health of your liver.

Try adding mulberries in either fresh or dried form to yogurts, smoothies, desserts or jams for a tasty way to kick up the nutrient profile of your favorite foods.

Indian Gooseberry Benefits for the Liver, Heart, Gut & Brain

Rich in nutrients and boasting a long list of health benefits, the Indian gooseberry definitely meets the criteria for qualifying as a superfood. In fact, the tree that bears this beloved fruit literally has an entire Hindu holiday dedicated to it.

For most, gooseberries are relatively unknown, virtually undistinguishable from the long list of exotic fruits found around the world.

Gooseberries are set apart, however, by their extensive nutritional benefits and medicinal properties — and they can even be used to make an herbal formulation known as triphala. Studies have shown that these potent fruits can do everything from reduce cholesterol levels to block cancer growth.

With more and more research demonstrating just how powerful this tiny fruit may be, it's safe to say that incorporating it into your diet just a few times per week can bring big benefits to your health.

What Are Gooseberries?

Also known as Indian gooseberries, amla or their scientific name, Phyllanthus emblica, gooseberries are a fruit native to southeast Asia that grow from deciduous trees.

The Indian gooseberry plants ranges in size from small to medium and produces fruit that is typically round, greenish-yellow and bears six vertical stripes.

The gooseberry taste is often described as sour, strong and bitter. In India, it is often eaten with salt and red chili powder to help enhance palatability of the fruit.

Traditionally, amla has been used as a natural medicine thanks to its impressive nutrient profile and the wide array of health benefits that it has to offer.

Gooseberry Benefits

Contains Phytochemicals
Promotes Liver Health
Reduces Cholesterol Levels
Has Anti-Cancer Properties
Controls Blood Sugar
Prevents Constipation
Decreases Inflammation
Keeps Hair and Skin Healthy
Enhances Digestive Health
Supports Cognitive Function

1. Contains Phytochemicals

Gooseberries are high in phytochemicals, plant compounds with antioxidant properties that help fight off harmful free radicals in the body. Free radicals cause oxidative damage to cells and even contribute to the development of chronic disease.

The Indian gooseberry is high in phytochemicals like furosin, gallic acid, corilagin and quercetin, which are largely responsible for the health-promoting properties of gooseberries.

2. Promotes Liver Health

The liver is one of the most important organs in the body. It aids in detoxification, secretes bile to help digest fats and produces important proteins that play a role in many aspects of health.

Some studies have found that gooseberries could help enhance liver function and protect the health of this crucial organ. An animal study in 2013 found that treating diabetic rats with gooseberry extract increased antioxidant levels in the liver.

Another review noted that amla, or gooseberry, has been shown to protect the liver against toxicity and even cancer in some animal studies.

3. Reduces Cholesterol Levels

In addition to supporting the health of your liver, some studies have found that gooseberry benefits the health of your heart as well. Research shows that gooseberry could help reduce cholesterol levels in the blood, preventing the buildup of plaque and decreasing the risk of coronary heart disease.

A study in the European Journal of Clinical Nutrition supplemented men 35-55 years old with Indian gooseberry for 28 days and found that they had significant decreases in cholesterol levels. Interestingly enough, two weeks after stopping supplementation, their cholesterol levels had risen back up to normal.

Another study in 2012 published in the Indian Journal of Pharmacology found that treating patients with gooseberry decreased levels of triglycerides and bad LDL cholesterol, increased levels of beneficial HDL cholesterol, and reduced blood pressure.

4. Has Anti-Cancer Properties

One of the most impressive benefits of the gooseberry is its effect on cancer cells and ability to potentially prevent cancer. A 2005 animal study conducted at the University of Rajasthan in India showed that treating mice with a concentrated dose of gooseberry extract decreased skin cancer tumor formation by 60 percent.

Another test-tube study from Thailand showed that gooseberry helped inhibit the growth of human lung, liver, breast, ovarian, cervical and colorectal cancer cells.

Additionally, gooseberries are also high in phytochemicals and antioxidants. These compounds help neutralize harmful free radicals and may be linked to a decreased risk of cancer.

5. Controls Blood Sugar

Studies show that gooseberries may be able to help you maintain normal blood sugar levels thanks to their high fiber and antioxidant content.

Fiber slows the absorption of sugar in the bloodstream and can help prevent spikes and crashes in blood sugar levels. Gooseberries have also been shown to prevent high blood sugar and reduce the risk of diabetes complications like kidney damage or nerve damage as a result of uncontrolled blood sugar levels.



6. Prevents Constipation

Gooseberries have a natural laxative effect and can help encourage regular bowel movements and prevent constipation. This is because they are high in fiber, which moves slowly through the gastrointestinal tract undigested, adding bulk to stool and easing its passage.

Studies show that increasing fiber intake from foods like gooseberry can help increase stool frequency.  Other natural constipation relief remedies include staying well-hydrated, minimizing your intake of highly processed foods, and eating plenty of fruits, vegetables, legumes, seeds and nuts.

7. Decreases Inflammation

While inflammation can be beneficial and is a normal immune response to injury, chronic inflammation is at the root of most diseases and has been linked to conditions like cancer, heart disease and diabetes.

Research has found that Indian gooseberry can help reduce inflammation. A test-tube study published in the British Journal of Nutrition showed that amla extract decreased the levels of pro-inflammatory markers in human cells.

The antioxidants found in amla may also help reduce inflammation by neutralizing free radicals and preventing oxidative damage to cells.

8. Keeps Hair and Skin Healthy

Whether you realize it or not, some of the products you use on your hair and skin may already contain Indian gooseberry. For centuries, gooseberries have been used to improve the health of skin and hair, and now several recent studies have confirmed these powerful benefits.

One study out of Japan, for instance, found that amla extract helped increased production of collagen, the protein that is responsible for providing youthfulness and elasticity to the skin. Another animal study out of the Gill Heart Institute's Division of Cardiovascular Medicine at the University of Kentucky found that Indian gooseberry extract helped speed up wound healing in rats.

In terms of hair health, one animal study even found that applying amla oil to rabbit fur significantly increased growth.  Additionally, gooseberry is high in vitamin E, a nutrient that has been shown to protect the skin and enhance hair growth.

9. Enhances Digestive Health

Some studies have shown that gooseberries contain gastroprotective effects and may help keep your digestive system working efficiently while preventing problems like gastric ulcers.

An animal study in Phytomedicine reported that giving rats amla extract blocked the development of stomach lesions, decreased gastric secretions and protected against injury to the lining of the stomach.  Another animal study had similar findings and noted that giving rats amla extract helped heal and protect against stomach ulcers.

Gooseberry is also high in fiber, which can promote regularity and get things moving to prevent issues like constipation.

10. Supports Cognitive Function

Research has unearthed some surprising findings when it comes to the effects of Indian gooseberry on brain function.

A 2016 study, for instance, found that treating rats with gooseberry extract increased memory retention and antioxidant levels and also decreased levels of acetylcholinesterase, an enzyme associated with Alzheimer's disease.

Another study combined gooseberry with heart-leaved moonseed and found that it improved measures of learning and memory in rats.

Gooseberry Nutrition

Gooseberries are low in calories but high in fiber, vitamin E and vitamin C. They can also help you meet your daily needs for micronutrients like manganese, vitamin A and potassium.

A hundred grams of raw gooseberries contains about
44 calories
10.2 grams carbohydrates
0.9 gram protein
0.6 gram fat
4.3 grams fiber
27.7 milligrams vitamin C (46 percent DV)
0.1 milligram manganese (7 percent DV)
290 IU vitamin A (6 percent DV)
198 milligrams potassium (6 percent DV)
0.1 milligram vitamin B6 (4 percent DV)
0.1 milligram copper (4 percent DV)

Gooseberries vs. Grapes

Gooseberries are often compared to green grapes thanks to their similarities in taste and appearance. Both green grapes and gooseberries are round and green with seeds inside and a slightly sour taste. However, both belong to different families of plants and offer an entirely different set of nutrients.

Grapes, for example, are higher in calories and vitamin K but lower in vitamin C and vitamin E. Additionally, they offer only about 18 percent the amount of fiber as gooseberries per 100 grams.

Still, both contain important vitamins, minerals and antioxidants and can be excellent additions to a nutritious and balanced diet.



Where to Find and How to Use Gooseberries

Unless you’re lucky enough to have a gooseberry tree right in your own backyard, finding fresh Indian gooseberries can be a bit of a challenge. With a bit of luck, however, you can often find them frozen at specialty Indian stores. You can also find Indian gooseberry in dried or powder form at health food stores and online retailers.

Be sure not to confuse them with cape gooseberries. Also known as the ground cherry, this is a plant native to South America that is closely related to the tomatillo but not the Indian gooseberry.

Once you get your hands on raw or powdered amla, there many possible Indian gooseberry uses and recipes that you can give a try. For example, you can try pickling gooseberries, adding them to chutneys, or using them in soups and smoothies to boost the nutritional content of your meals and snacks. If you're feeling adventurous, you can also eat them the traditional way: chopped up and with a pinch of salt.

Gooseberry History

The Indian gooseberry tree is said to have significant value in Hindu culture. In fact, it is considered sacred because Vishnu, one of the main deities of Hinduism, is believed to reside in the tree.

Amalaka Ekadashi is a Hindu holiday celebrating and worshipping the gooseberry tree and is considered one of the main celebrations of Holi, the Hindu festival of colors.

In Hinduism, amla is also believed to come from drops of immortality that were accidentally spilled onto the earth during a fight between gods and demons. Supposedly, this accounts for the medicinal properties of the Indian gooseberry as well as its purported ability to extend life and cure disease.

The Indian gooseberry tree is also a part of the Buddhist religion as well. It is believed to have been used to achieve enlightenment by Phussa Buddha, the first Buddha of antiquity.

Indian gooseberry has also been used in Ayurvedic medicine and is said to enhance longevity, reduce constipation, improve digestion, treat asthma, increase hair growth and promote heart health.

Today, it is a common ingredient in many Asian cuisines and is also used in inks, shampoos and hair products thanks to its high tannin content.

Precautions

If you are allergic to Indian gooseberry or experience any negative side effects after consuming it, you should discontinue use immediately and consult with your doctor.

Indian gooseberry might also increase the risk of bleeding or bruising. Those with bleeding disorders should use caution when consuming gooseberry. Additionally, be sure to stop taking it at least two weeks prior to surgery to prevent an increased risk of bleeding.

If you have diabetes, gooseberry may decrease blood sugar levels. If taking gooseberry, talk to your doctor to see if you might need to have your dosage of diabetes medications adjusted.

Finally, there is limited research on the effects of amla on those who are pregnant or breastfeeding. Exercise caution and use only in moderation to prevent negative side effects.

For the most part, however, Indian gooseberry is safe to consume with minimal risk of adverse symptoms. If you do experience any side effects, however, be sure to report them to your health care practitioner.

Final Thoughts

Indian gooseberry, or amla, is a fruit that grows from a tree native to southeast Asia. It is low in calories but high in fiber, vitamin C and vitamin E along with several other select vitamins and minerals.

Throughout history, this fruit has been known for its medicinal properties and has been used for everything from improving digestion to treating asthma.

Studies have found a long list of gooseberry benefits, including improved heart, skin, hair and liver health; enhanced cognitive function; and decreased inflammation among others.

To take full advantage of the benefits of gooseberry, add it to soups, chutneys or smoothies and enjoy the added dose of nutrients it provides.