9 Proven Black Seed Oil Benefits that Boost Your Health

If you take a look at the hundreds of scientific peer-reviewed articles that have been published about black seed oil benefits, one fact is clear: It can help the body overcome a number of health issues. No wonder this health-promoting oil has been used for thousands of years in traditional medicine.

With virtually no side effects, the healing prowess of black seed oil made from black cumin seeds is actually quite unbelievable, and it boggles the mind that most people have never even heard of it.

Read on find out what black seed oil is all about, along with all the wonderful black seed oil benefits out there.

What Is Black Seed Oil?

Black seed oil is made from the seeds of the black cumin (Nigella sativa) plant, which belongs to the ranunculus family (Ranunculaceae). The black cumin plant is native to southwestern Asia, the Mediterranean and Africa.

It has been grown for centuries for its aromatic and flavorful seeds that can be used as a spice or as an herbal medicine.

This oil is also commonly called black cumin seed oil. Be careful, as black seed should not be confused with true cumin (Cuminum cyminum), black pepper, black sesame or black cohosh.

Quite possibly, the most promising research has been done connecting Nigella sativa to multi-drug-resistant bacteria. This is a really big deal because these so-called superbugs are becoming a significant public health risk.

Information available by the National Institute of Health indicates that:

Strains of bacteria and viruses that are antimicrobial-resistant are becoming virtually impossible to treat, including HIV, staphylococcal, tuberculosis, influenza, gonorrhea, candida and malaria.

Between 5 percent to 10 percent of all hospital patients develop infections from superbugs.

More than 90,000 of these patients die every year, up from 13,300 patient deaths in 1992.

People infected with superbugs typically have longer hospital stays, require more complicated treatment and don't recover as well.

In a study conducted by Jawaharlal Nehru Medical College in India, researchers determined just how potent black seed oil is against some of these superbugs and paired it against several antibiotics, such as Amoxicillin, Gatifloxacin and Tetracycline. According to the study, Out of 144 strains tested, most of which were resistant to a number of antibiotics, 97 were inhibited by the oil of black cumin.

Next to oregano oil, few things on the planet can boast this type of potency to microbes. The study uncovered that it was especially effective against multi-drug-resistant strains of P. aeruginosa and S. aureus.

The key to understanding the health benefits of black seed oils lies in the presence of three key natural phytonutrients: thymoquinone (TQ), thymohydroquinone (THQ) and thymol. These incredible phytochemicals lead to all kinds of amazing black seed oil benefits.

Health Benefits

Of the many ways that black seed oil benefits the body, the nine that stick out in the scientific literature tout its ability to help prevent cancer, diabetes, obesity, hair loss, skin disorders and infections like MRSA.

1. Helps Fight Cancer

Thanks to its potent phytochemicals and antioxidant capabilities, black seed oil has been shown to help naturally treat cancer. Croatian scientists evaluated the antitumor activity of thymoquinone and thymohydroquinone using an animal model study and discovered that these two phytochemicals found in black seed oil resulted in a 52 percent decrease in tumor cells.

In vitro research in recent years also reveals that thymoquinone, the most abundant bioactive component in oil from black seed, helps induce apoptosis (programmed cell death) in leukemia cells, breast cancer cells and brain tumor cells.

Additionally, researchers from the Sidney Kimmel Cancer Center at Jefferson Health found that not only can black seed kill off pancreatic cancer cells, but it also appears to inhibit development of pancreatic cancer. This cancer preventative ability is attributed to black seed's thymoquinone and its anti-inflammatory properties.

2. Promotes Liver Health

The liver is one of the most important organs in the body. Nearly every toxin gets processed through the liver, and the bile from the liver is the key to digesting fats and keeping your mind and body happy and healthy.

For those who have struggled with poor liver function due to medication side effects, alcohol consumption or disease, black seed oil could greatly speed the healing process.

In a recent animal model study, scientists discovered that black seed oil benefits the function of the liver and helps prevent both damage and disease.

3. Combats Diabetes

Explained in a recent article published by the Journal of Endocrinology and Metabolism, researchers from the Indian Council of Medical Research highlight that black seed oil causes gradual partial regeneration of pancreatic beta-cells, increases the lowered serum insulin concentrations and decreases the elevated serum glucose.

This is actually quite profound because Nigella sativa is one of the few substances on the planet that is suggested to help prevent both type 1 and type 2 diabetes.

In fact, according to the study, black seed improves glucose tolerance as efficiently as metformin; yet it has not shown significant adverse effects and has very low toxicity. This is huge because metformin, one of the most commonly prescribed type 2 diabetes drugs, can cause a wide slew of side effects, including:

Bloating
Constipation/diarrhea
Flushing of the skin
Gas/indigestion
Heartburn
Headache
Nail changes
Metallic taste in mouth
Muscle pain
Stomach pain

4. Aids Weight Loss

Black seed oil weight loss claims actually do have some science behind them. The Journal of Diabetes and Metabolic Disorders published a study systemically reviewing the literature for plants that have anti-obesity properties and discovered that oil from black cumin seed oil was among the most effective natural remedies on the planet.

Another systematic review and meta-analysis published in 2018 highlights the findings of at least 11 placebo-controlled clinical trials that reveal the ability of a black seed supplement to help lower body weight.

Supplementation was shown to decrease body mass index (BMI) and waist circumference. It's also important to note that there were no serious side effects of black seed supplementation reported in any of the studies.

5. Protects Skin

In a study conducted by Iranian researchers, Nigella saliva was found as effective as the skin cream Betamethasone in improving quality of life and decreasing severity of hand eczema.

As long as you don't have an allergic reaction to black seed oil, it does not come with a laundry list of terrifying side effects like conventional creams.

Betamethasone, for example, may cause swelling in your face or hands, swelling or tingling in your mouth or throat, chest tightness, trouble breathing, skin color changes, dark freckles, easy bruising, and muscle weakness. Weight gain around your neck, upper back, breast, face or waist is also in the realm of possibility.

6. Benefits Hair

In addition to being a natural skincare aid, there are also black seed oil health benefits for hair. Not surprisingly, black seed oil is often featured on lists of natural ways to boost hair and scalp health in numerous ways.

Since it contains nigellone, shown by research to be an impressive antihistamine, it may help with hair loss due to androgenic alopecia or alopecia areata. With its antioxidant, antibacterial and anti-inflammatory properties, it can also help the health of the scalp in general, discouraging dandruff and dryness, and improve hair health at the same time.

7. Treats Infections

Of all the superbugs that this powerful oil can kill, methicillin resistant staphylococcus aureus (MRSA) is one of the most important. MRSA plagues hospitals and nursing homes across the globe because ordinary staph infections are becoming resistant to generic antibiotics.

The elderly population is especially at risk because it is generally associated with invasive procedures, such as surgeries, intravenous tubing and artificial joints. Primarily due to weakened immunity, the growing population of senior citizens has made MRSA a global public health risk.

Thankfully, one of the strongest black seed oil benefits may help. Pakistan scientists took several strains of MRSA and discovered that each one was sensitive to N. sativa, proving that black seed oil can help slow down or stop MRSA from spreading out of control.

Compounds in black seed oil have also been analyzed for their antifungal properties. In an effort to offer a solution to the growing antifungal resistant problem people have with yeasts and molds, a recent study was conducted with the purpose of determining if Nigella sativa seed oil could help.

Published in the Egyptian Journal of Biochemistry & Molecular Biology, scientists tested thymol, TQ and THQ against 30 human pathogens and were surprised to discover that:

Each compound showed 100 percent inhibition for the 30 pathogens evaluated.
Thymoquinone was the best antifungal compound against all of the tested dermatophytes and yeasts, followed by thymohydroquinone and thymol.

The results revealed that the black seed oil group had improvements in their sperm count as well as sperm motility and semen volume.

A systematic review published in 2015 in the Journal of Herbal Medicine also looked at the effects of black seeds on male infertility. The researchers reviewed studies that took place between 2000 and 2014, and overall, they concluded that black seed can positively influence sperm parameters, semen, Leydig cells, reproductive organs and sexual hormones.

9. Balances Cholesterol

Did you know that there may even been black seed oil health benefits for cholesterol? It's true.

A study using an animal model published in 2017 found that an aqueous extract of Nigella sativa not only had anti-diabetic effects on animal subjects, but also helped with cholesterol. After six weeks of giving the diabetic animal subjects low doses of black seed, total cholesterol, LDL (bad) cholesterol and glucose levels all came down while HDL (good) cholesterol increased.

Another older randomized, double-blind, placebo-controlled trial was conducted with human subjects who had mild hypertension. There was a placebo group, a group that took 100 milligrams of black seed twice a day and a group that took 200 milligrams twice a day.

After eight weeks of this supplementation, researchers found that the people who took the black seed supplement had their systolic blood pressure and diastolic blood pressure decrease in a dose-dependent manner. Additionally, the black seed extract supplement caused a significant decline in both total cholesterol and LDL cholesterol.

Overall, it appears that black seed may help lower cholesterol as well as blood sugar and blood pressure.

Is It Safe? Risks and Side Effects

Black seed may cause an allergic rash when taken by mouth or applied to the skin. Before using black cumin oil topically for your skin and hair, it's a good idea to perform a patch test to make sure you don't have a negative reaction to the oil.

Always avoid your eyes and mucous membranes when using black seed oil.

When taken internally, black seed oil side effects may include upset stomach, vomiting, or constipation. For certain individuals, it may increase seizure risk.

Talk to your doctor before using black seed oil if you are pregnant, breastfeeding, currently take any medication or have a medical condition (especially diabetes, low blood pressure or a bleeding disorder). If you're taking black seed oil and have surgery scheduled, it's recommended to stop taking it at least two weeks prior to your surgery date.

As with all oils, make sure to store your black seed oil away from heat and light and out of the reach of children.

Uses (Plus Dosage)

There are so many black seed oil uses. For starters, black cumin oil can be used topically, but always make sure to dilute it with a a few teaspoons of a carrier oil like coconut or almond oil.

Once diluted, it can help with common skin concerns like acne and eczema thanks to its antibacterial and anti-inflammatory properties. Some people also find it helpful for psoriasis and rosacea.

It can easily be added to homemade massage oils and lotions to experience the many black cumin seed health benefits. For a warming massage, simply add one drop to one tablespoon of a carrier oil.

To boost hair and scalp health, a few drops of oil can be added to hair products like shampoo and conditioner.

If you enjoy making homemade fragrances with oils, it's good to know that this oil has a peppery scent and works well as a base note.

With its spicy flavor, a high-quality (100 percent pure, therapeutic-grade and certified USDA organic) black seed oil can be used in all kinds of recipes, from meat main courses to soups and stews. You can also add it to beverages like chai tea latte and smoothies.

A premium option should always be 100 percent pure, therapeutic-grade and certified USDA organic.

Some companies also specify that their black seed oil is cold-pressed, which typically means that the oil is extracted from the Nigella sativa seeds without the use of heat from an external source resulting. Sometimes, cold-pressed oils are said to be more flavorful.

If you don't like taking liquid supplements, you can also find black seed oil capsules.

The appropriate black seed oil dosage can vary by individual and health status. At this time, there is no standard dosage, but the following dosages by mouth have been studied in scientific research to date:

For diabetes: 1 gram of black seed powder taken twice a day for up to 12 months.

For high blood pressure: 0.5-2 grams of black seed powder daily for up to 12 weeks or 100–200 milligrams black seed oil twice daily for eight weeks.

To improve sperm function: 2.5 mL black seed oil twice daily for two months.

For asthma: 2 grams of ground black seed taken daily for 12 weeks. Also, 15 mL/kg of black seed extract has been used daily for three months. A single dose of 50-100 mg/kg has also been used.



Final Thoughts

Black seed oil, also called black cumin oil, comes from the black cumin (Nigella sativa) plant and has been used for thousands of years in traditional medicine.

Numerous studies reveal that black seed may be able to help fight and prevent all different kinds of cancer, including breast, prostate and brain. Studies also show that black seed can boost liver health and kill antibiotic-resistant superbugs.

Other possible health benefits of this oil include help for diabetes, high blood pressure, high cholesterol and obesity. Black seed oil for hair and skin is also popular. It even helps to improve cosmetic concerns like acne, eczema and hair loss.

Always buy 100 percent pure, therapeutic-grade, certified USDA organic black seed oil/black cumin oil to get the safest and most beneficial version of this oil.

Beta Glucan: The Fiber that Supports Heart, Gut & Immune Health

While basically all high-fiber foods have certain benefits to offer, some stand out due to specific types of fiber they provide. One type of fiber called beta glucan, found in foods like oats and barley, is associated with an impressive amount of health perks — such as protection against metabolic syndrome, cardiovascular issues and obesity.

What Is Beta Glucan?

Beta glucan (often called glucan or BG) is a glucose (or sugar) polymer found in the cell walls of certain plants, bacteria, fungi and yeasts. You'll find this type of fiber in foods including whole grains, mushrooms, yeasts, seaweeds and algae.

Not only can beta glucans be consumed by eating these types of foods, but you can also obtain them from taking supplements or using topical applications.

Beta glucan benefits are due to the fact that it's a soluble and fermentable fiber. Soluble fibers have effects including delaying gastric emptying, slowing glucose absorption, absorbing cholesterol particles and stimulating immune cells in the gut.

Health Benefits

What are the benefits of beta glucan (BG)? Studies suggest that BG may help:

• Improve blood glucose control and protect against insulin resistance/type 2 diabetes
• Improve cholesterol levels and blood pressure
• Reduce the risk of obesity due to increasing satiety
• Support the immune system (and potentially having the ability to defend against certain types of cancer, infections and viruses)
• Treat skin conditions, such as dermatitis, eczema, ulcers, sores and wrinkles
• Decrease fatigue caused by impaired immune function or physical/emotional stress

Here's more about the most researched beta glucan benefits we know of:

1. Can Help Improve Glucose Tolerance

Research has demonstrated that there are many potential beta glucan benefits, but experts recommend foods rich in beta glucans most for their blood glucose control and lipid-lowering effects.

Studies suggest that consuming foods with BG may help reduce the risk of glucose intolerance thanks to their ability to slow glucose (or sugar) absorption after eating a carbohydrate-containing meal. There's also evidence that eating a high-fiber diet that includes beta glucan and other forms is inversely associated with development of type 2 diabetes.

Those who already have diabetes or metabolic syndrome may also benefit from consuming plenty of fiber and BGs, which may potentially reduce the need for insulin (depending on the individual and their overall diet).

2. Supports Cardiovascular Health

A 2013 study published in Nutrients explains:

Certain cereal fibers have been studied more extensively than others and provide greater support for their incorporation into a healthful diet. Glucan from oats or barley, or a combination of whole oats and barley, and soluble fiber from psyllium reduces the risk of coronary heart disease.

There's a good deal of evidence indicating that beta glucan has potential to help reduce total cholesterol and low-density lipoprotein (LDL or bad) cholesterol. Most studies have found that consuming three to 10 grams daily has the most effects, especially when BG is consumed as part of a healthy diet that includes whole, unprocessed foods.

3. Can Boost Satiety and Help With Weight Loss

Research indicates that about consuming between four to seven grams per day of beta glucan (or sometimes up to 10 grams) can lead to reduced hunger and help with weight loss.

Although not every study has found that eating or taking BGs will result in weight loss, one review concluded that beta-glucans significantly increased satiety and reduced appetite compared with a diet containing no beta glucans.

One study found that consumption of seven grams per day of BG over the course of 12 weeks helped overweight men reduce their body mass, waist circumference and levels of visceral fat.

3. May Have Immune-Boosting Effects

According to emerging research, BGs may have the ability to enhance immune cell pathogenic defenses, meaning they can defend against conditions like colds, influenza (flu), respiratory tract infections, allergies and more.

Much of the existing research on BGs has been focused on the types found in medicinal mushrooms, called protein-bound polysaccharide (PSK), which has been shown to help protect against several types of cancers.

Today, BG is even used to support cancer recovery when patients are using immunotherapy and other cancer treatments. For example, health care providers may give patients BG intravenously to help boost their immune systems when they are battling cancer or HIV/AIDS, or recovering from surgery.

Some experts believe that beta glucans in concentrated doses (not from food sources) can stimulate immune responses that damage cancer cells and help prevent tumors from growing. While research findings look promising so far, much research regarding the use of BGs for disease prevention/treatment still remains to be done.

How Beta Glucans Work

Experts believe that there are various forms of beta glucans found in different foods. Each type may work somewhat differently, although they generally have similar mechanisms of action and effects.

As a polysaccharide and soluble fiber, BG is thought to regulate the immune system as it passes through the intestinal tract and interacts with immune cells. It may prompt the immune system to create more chemicals that help prevent infections.

It seems to work in part by stimulating immune functions, such as activation of monocytes/macrophages and increased production of immunoglobulin, NK cells and killer T cells.

BG is also a viscous fiber, as are some other forms of fiber, including psyllium husk and pectin. These fibers can form a gel-like substance in the small intestine, which delays sugar and nutrient absorption following a meal, leading to positive effects on blood glucose levels.

Within the gut, there are also bacteria that cause BG to ferment and produce short-chain fatty acids. This helps with glycogen breakdown by the liver and helps regulate glucose metabolism, offering protection against insulin resistance.

Another way that BG works is by preventing the absorption of cholesterol from food in the stomach and intestines. This can have positive effects on high cholesterol levels, although it isn't clear if it influences triglyceride levels.

It's not entirely known how beta glucan consumption leads to increased satiety and reduced hunger, but it's speculated that it works in several ways: increasing fullness as a result of insulin regulation/lowering postprandial glycemia and due to the production of short-chain fatty acids in the digestive system.

Food Sources
What is the best source of beta glucan? You'll find beta glucans in foods such as:

• Whole grains (also called cereal grains), such as barley, oats/oat bran, whole/durum wheat, triticale, rye, maize (corn) and sorghum — barley is considered by many to be a top source, followed by oatmeal.
• Certain types of fungi and mushrooms, especially medicinal mushrooms - examples include Coriolus versicolor (also known as yun zhi), reishi, shiitake, maitake and others
• Yeasts, such as Baker's yeast
• Seaweeds and algae, such as brown seaweed and Euglena algae
• Beans, peas, lentils
• To a lesser extent, vegetables and fruits, including broccoli, sweet potato, eggplant, apples, strawberries and prunes

Supplements and Dosage

At this time there is not an agreed upon daily requirement of beta glucans. Based on available research, the U.S. Food and Drug Administration and the European Food Safety Authority have concluded that consuming three grams of beta glucans per day can help reduce cholesterol levels by about 5 percent to 8 percent.

According to Today's Dietician, One and a half cups of cooked oatmeal or three packets of instant oatmeal provide 3 grams of beta-glucans; 1 cup of cooked pearl barley contains approximately 2.5 grams of beta-glucans.

Higher doses, between seven to 10 grams per day, seem to provide additional benefits, such as curbing hunger and leading to reduced calorie intake.

In supplement form, and as a topical application, you can find concentrated beta glucans sold as capsules, powders and creams.

The type made from yeast, oats or barley is often used to produce supplements that can be mixed with juice or water. You can use this type once or twice daily.

If BG is being given by IV, a health care provider will determine the dose. A dose between 0.5-2 mg/kg may be given before and after surgery to help prevent infections.

Higher doses between 20-50 mg/day may be prescribed in some situations if someone is at high risk for infection.

Applying cream containing beta glucans to itchy skin may help reduce symptoms, including irritation and flares caused by eczema. Read dosage directions, since the strength of products differ.

You may need to regularly use BGs for six to 12 weeks or longer (up to six months in some cases) to see results.

Risks and Side Effects

Is beta glucan bad for you in large amounts? Whether consumed from foods or supplements, BG has a long track record of safe use.

That said, it's still not entirely known how beta glucans may affect people with compromised immune systems or autoimmune diseases (such as inflammatory bowel disease, lupus, etc.).

What are the side effects of beta glucan? Consuming too much may lead to digestive issues, skin reactions if applied topically and other reactions.

Side effects can potentially include:

Skin rash
Interactions with medications that affect the immune system
When given by injection, chills, fever, pain at the injection site, headache, back and joint pain, nausea, vomiting, diarrhea, dizziness, high or low blood pressure, flushing, rashes, tiredness, decreased number of white blood cells, and increased urine.
If you take any medications that affect your immune system, be sure to speak with your doctor before supplementing with beta glucans, since they may decrease the effectiveness of these medications.

Conclusion

Beta glucan (often called glucan or BG) is a glucose (or sugar) polymer found in the cell walls of certain plants, bacteria, fungi and yeasts.

You'll find this type of fiber in foods including whole grains like oats and barley, mushrooms (especially medicinal mushrooms), yeasts, seaweeds and algae.

Studies suggest that there are many potential beta glucan benefits, including protecting against/treating insulin resistance, high cholesterol, metabolic syndrome, obesity, and certain types of infections and viruses.

To support metabolic and heart health, most people should consume between three and 10 grams daily in supplement form.

Bamboo Shoots Nutrition Benefits Digestion, Cholesterol & More

Bamboo shoots are a common ingredient in Asian cuisine. Not only are they great for boosting the flavor and texture of nearly any dish, but they are also highly nutritious, packing a good amount of fiber, potassium, manganese and antioxidants into each serving.

They are also low in carbs, making them a great choice for those following a low-carb or ketogenic diet. Plus, they may even offer several health benefits, ranging from reduced blood pressure to improved regularity and digestive health.

This article takes a closer look at the bamboo shoot, along with some simple strategies that you can use to add it to your diet.

What Are Bamboo Shoots?

Bamboo shoots are the edible shoots of several different types of bamboo plant species, including common bamboo and moso bamboo. Although often confused for bamboo trees due to their height, these plants are actually considered grasses.

Other parts of bamboo grass are also sometimes used in cooking, including bamboo leaves.

Available fresh, dried or even canned, bamboo shoots are used throughout Asian cuisine and featured in stir-fries, salads, curries and side dishes. Bamboo shoots in Chinese food are also often used to add texture to soups and stews.

They are even used to make menma, which is a Japanese condiment that is made from bamboo shoots that have been dried and fermented.

The bamboo shoots taste is mild, earthy and slightly nutty. They are often compared to water chestnuts, corn or fresh artichokes, with a tender flavor that is similar to hearts of palm.

There are plenty of options for where to buy bamboo shoots, including many health stores and specialty shops. Canned bamboo shoots are more widely available and can even be purchased through some online retailers.

Nutrition Facts

Bamboo shoots are highly nutritious. Besides containing a low amount of bamboo shoots carbs and calories in each serving, they are also high in fiber, potassium and manganese. One cup (about 120 grams) of cooked bamboo shoots contains the following nutrients:

13 calories
2 grams carbohydrates
2 grams protein
0.3 grams fat
1.2 grams dietary fiber
640 milligrams potassium (18 percent DV)
0.1 milligrams manganese (7 percent DV)
0.1 milligrams vitamin B6 (6 percent DV)
0.1 milligrams copper (5 percent DV)
0.6 milligrams zinc (4 percent DV)
0.1 milligrams riboflavin (4 percent DV)

In addition to the nutrients listed above, the bamboo shoots nutrition profile also contains a small amount of iron, phosphorus, thiamine and niacin.

Health Benefits

Rich in fiber, vitamins and minerals, there are plenty of reasons you may want to consider incorporating this nutritious ingredient into your diet. Here are a few of the top bamboo uses and benefits.

1. Promote Weight Loss

With just 13 calories in a single cup, bamboo shoots are a great choice if you're looking to lose weight. Not only are they low in calories, but they're also high in fiber, a key nutrient that can also support weight loss.

Fiber moves through the body slowly, which can promote satiety between meals to curb cravings. Some research also suggests that upping your intake of fiber could increase weight loss.

For example, a study in the Journal of Nutrition analyzed the diets of 252 women and found that each gram of fiber consumed was linked to half a pound of weight loss and a 0.25 percent percent reduction in body fat over a 20-month period. Another study published in 2019 reported that fiber was effective at promoting weight loss, regardless of calorie consumption or macronutrient intake.

2. Support Digestive Health

In addition to promoting weight loss, the fiber found in the bamboo shoot can help support digestive health as well. In particular, fiber can add bulk to the stool, which can be especially beneficial for those with constipation.

One meta-analysis out of China, for instance, compiled the results of five studies and concluded that eating more fiber was able to increase stool frequency in people with constipation. Another study from Washington State University also showed that consuming bamboo shoots daily for six days improved fecal volume and stool frequency.

Eating more fiber may also improve several other aspects of digestive health as well. In fact, a review conducted by the University of Kentucky demonstrated that fiber can aid in the prevention and treatment of several digestive issues, including acid reflux, hemorrhoids, diverticulitis and stomach ulcers.

3. May Help Lower Blood Pressure

Just one cup of bamboo shoots provides around 18 percent of the recommended daily value for potassium, an important micronutrient that plays a key role in heart health. Research shows that potassium may be especially beneficial for managing blood pressure, which is a major risk factor for heart disease.

Increasing your intake of fiber by eating more bamboo shoots may also help lower blood pressure levels. According to one analysis in the Archives of Internal Medicine, supplementing with fiber was effective at significantly reducing levels of both systolic and diastolic blood pressure.

4. High in Antioxidants

The bamboo shoot is a great source of antioxidants, which are important compounds that can neutralize free radicals to prevent cell damage. In particular, the bamboo shoot is rich in antioxidants and flavonoids such as catechin, caffeic acid, chlorogenic acid and p-coumaric acid.

Not only can antioxidants help reduce inflammation and oxidative stress, but some research suggests that they could protect against chronic disease as well. In fact, antioxidants may aid in the prevention of conditions such as heart disease, cancer and diabetes.

5. Reduce Cholesterol Levels

Thanks to their content of fiber and antioxidants, adding bamboo shoots to your diet could potentially help decrease cholesterol levels. In one small study, consuming 12.5 ounces of bamboo shoots for six days led to significant reductions in total and LDL (bad) cholesterol levels compared to a control group.

Other research has confirmed the cholesterol-lowering effects of fiber as well. Soluble fiber, specifically, has been shown to decrease levels of both total and LDL (bad) cholesterol to support better heart health.

Conclusion

• The bamboo shoot is the edible shoots of several different species of bamboo.
• Available in canned, dried and fresh form, the bamboo shoots nutrition profile is low in carbs and calories but high in fiber, antioxidants and potassium.
• Some of the potential bamboo shoots benefits include increased weight loss, decreased blood pressure and cholesterol levels and enhanced digestive health.
• Bamboo plants are also easy to grow and can be used in a variety of recipes.
• However, some people may experience an allergic reaction after consumption, especially if allergic to grass pollen. Additionally, it's important to cook raw plants thoroughly to decrease levels of cyanogenic glycosides.

Kale Health Benefits, Nutrition Facts and How to Prepare

Everyone seems to be talking about green smoothies, superfood shakes and vegetable juices nowadays, and for good reason. All around the world, people are learning that including more healthy greens in your diet can help curb cravings, boost immunity and support overall health.

Kale is one of the most common veggies found in these superfood concoctions. Not only does the cooked kale nutrition profile boast a wide array of essential vitamins, minerals and antioxidants, but this superstar ingredient is featured in nearly every eating pattern, from the Mediterranean diet to Paleo to the ketogenic diet and more.

Rich in vitamins K, A and C, along with other vital nutrients, there are a multitude of kale benefits for skin, heart health, inflammation and more. Keep reading to learn more about this powerful leafy green and some simple ways to add it to your diet.

What Is Kale?

A member of the illustrious group of cancer-fighting cruciferous vegetables, kale is quickly becoming one of the most popular health foods today. However, the health benefits of kale can be traced all the way back to ancient Rome, and history tells us that it was one of the most popular green leafy vegetables of the Middle Ages.

Kale comes from the Acephala group of the Brassica oleracea (oleracea var) species, which also includes collard greens. There are two main varieties: one that has green leaves and one that has purple. Interestingly, the central leaves do not form a head, which is one reason why it is considered to be more closely related to wild cabbage than most domesticated forms of vegetables.

As part of the Brassica oleracea (oleracea var) vegetable species, it is in good company and shares many of the same characteristics as its cousins. In fact, kale is closely related to vegetables like arugula, bok choy, broccoli, Brussels sprouts, cabbage, cauliflower and more.

Types of Kale

There are several different types of kale, each of which differs based on its unique appearance, color and taste. Some of the most common types include:

Curly kale
Lacinato kale (Dinosaur kale)
Red Russian kale
Redbor kale
Walking stick kale
Premier kale
Siberian kale

Nutrition Facts

Kale is a great source of many important nutrients, including fiber, vitamin K, vitamin A and vitamin C.
One cup of raw kale contains the following nutrients:

33.5 calories
6.7 grams carbohydrates
2.2 grams protein
0.5 gram fat
1.3 grams dietary fiber
547 micrograms vitamin K (684 percent DV)
10,302 IU vitamin A (206 percent DV)
80.4 milligrams vitamin C (134 percent DV)
0.5 milligram manganese (26 percent DV)
0.2 milligram copper (10 percent DV)
0.2 milligram vitamin B6 (9 percent DV)
90.5 milligrams calcium (9 percent DV)
299 milligrams potassium (9 percent DV)
1.1 milligrams iron (6 percent DV)
22.8 milligrams magnesium (6 percent DV)
0.1 milligram thiamine (5 percent DV)
0.1 milligram riboflavin (5 percent DV)
19.4 micrograms folate (5 percent DV)
37.5 milligrams phosphorus (4 percent DV)

In addition to the nutrients above, each serving also contains a small amount of niacin, zinc, pantothenic acid and selenium.

Health Benefits

Besides being highly nutritious, kale has also been associated with a number of health benefits. Here are a few of the top reasons to consider adding this leafy green to your next shopping list.

1. Fights Inflammation

Arguably the most beneficial property of eating kale is its ability to relieve inflammation, thanks to its content of antioxidants. Antioxidants are important compounds that can help fight free radical damage, reduce oxidative stress and, most notably, decrease inflammation.

What's more, each serving also provides a good amount of plant-based omega-3 fatty acids in the form of alpha linolenic-acid (ALA). Omega-3 fatty acids are involved in a number of aspects of health and are especially important for the regulation of inflammatory processes in the body.

2. Rich in Antioxidants

Going hand-in-hand with its anti-inflammatory potency, kale is one of the top antioxidant foods. In fact, it's particularly rich in vitamin C and beta-carotene, which is the precursor to vitamin A.

Not only can antioxidants help protect against cell damage caused by free radicals, but they also play a central role in health and disease. Research shows that antioxidants could be especially beneficial against chronic conditions such as heart disease, cancer and diabetes.

3. Aids in Detoxification

One of the top health benefits of this cruciferous vegetable is its ability to naturally detoxify the body. It not only helps remove toxins, but also helps eliminate them entirely.

This is due to the presence of isothiocyanates (ITCs), which are a compound found in kale that have been shown to help detox your body at the cellular level. These ITCs are a powerful one-two punch against toxins and free radicals. They also help stimulate the production of phase II enzymes, which are responsible for detoxifying the body by promoting the excretion of harmful substances.



4. Supports Heart Health

The powerful antioxidant and anti-inflammatory properties of kale make it a perfect food for promoting heart health. It also contains many micronutrients that are crucial to heart health, including vitamin K, potassium and omega-3 fatty acids.

Several studies have confirmed the heart-boosting benefits of kale. In fact, one study out of Seoul even found that drinking 5 ounces of kale juice daily for 12 weeks increased levels of HDL (good) cholesterol by 27 percent and reduced levels of LDL (bad) cholesterol by 10 percent. Other studies have found that it could also decrease blood pressure and stabilize blood sugar levels, both of which are major risk factors for heart disease.

5. Promotes Healthy Development

Another one of the key benefits of kale is its ability to promote healthy fetal development. This is because it is a valuable source of folate, which is essential for preventing birth defects and promoting healthy neural tube formation. Getting enough folate in your diet may also reduce the risk of other pregnancy complications, including anemia and pre-term birth.

Kale is also high in vitamin K, calcium and copper, all of which are necessary for bone health and skeletal formation during pregnancy. Getting enough of these nutrients is also important during breastfeeding, as studies show that women can lose 3-5 percent of bone mass while breastfeeding due to the baby's increased need for calcium.

6. Decreases Cancer Cell Growth

Cruciferous vegetables, including kale, have been extensively studied for their ability to inhibit the growth of cancer cells in vitro. According to the National Cancer Institute, the secret behind the cancer-killing ability of cruciferous veggies is that they're rich in glucosinolates, which are a large group of sulfur-containing compounds.

These powerhouse chemicals are known to break down in the digestive tract and form biologically active compounds, including indoles, thiocyanates and isothiocyanates. Although more research is needed in humans, indoles and isothiocyanates have been shown to protect against cancer of the bladder, breast, colon, liver, lung and stomach in animal models and in vitro studies.

7. Enhances Eye Health

Another one of the amazing health benefits of kale is it can improve your eyesight, thanks to the presence of lutein and zeaxanthin, two compounds that give this leafy green its signature hue and have been shown to help prevent macular degeneration and cataracts.

Both lutein and zeaxanthin act as antioxidants in the eye and filter harmful high-energy blue wavelengths of light. According to the American Optometric Association (AOA), they also protect and maintain healthy cells, which may help prevent retinal damage and preserve vision.

Risks and Side Effects

Despite the impressive kale nutrition facts and potential benefits of this cruciferous veggie, there are a few risks and side effects to consider as well.

Although uncommon, some people may be allergic to cruciferous vegetables, including kale. If you experience any adverse side effects after eating this leafy green, discontinue consumption immediately and talk to your doctor.

Keep in mind that kale is also very high in vitamin K. For those on blood thinners, maintaining a steady intake of vitamin K is crucial. While greens like kale vs spinach can still be enjoyed in moderation, it's best to talk to your doctor before making any drastic changes to your diet.

Final Thoughts

Kale is a cruciferous vegetable that is closely related to other veggies, including broccoli, Brussels sprouts, cabbage and bok choy.

What is kale good for? 

The Little-Known Ingredient that Supports Energy Levels

Although few people have ever heard of the kola nut, it's a common ingredient found in everything from soft drinks to herbal supplements. Not only does this nutritious nut boast a unique flavor and aroma, but it's also brimming with caffeine as well.

In fact, each pod packs the equivalent caffeine content of about two cups of coffee nutrition, along with a host of antioxidants and other health-promoting compounds.

Ready to learn more? Keep reading for everything you need to know about the kola nut, including its benefits, side effects and potential uses.

What Is the Kola Nut?

The kola nut, sometimes also called the cola nut, is a type of edible nut that comes from the kola tree, which is native to West Africa. These trees can grow up to 60 feet tall and are notable for their vibrant yellow flowers and star-shaped fruits, each of which contains two to five kola nuts.

These healthy nuts are high in caffeine and often used as an herbal supplement and natural food flavoring. The kola nut taste is initially very bitter, but it becomes sweeter when chewed.

The nuts can be dried, giving them a much more mild flavor and nutmeg-like aroma.

Keep in mind that the kola nut should not be confused with gotu kola or bitter kola, also known as Garcinia kola.

Like the kola nut, these two plants are known for their medicinal properties and have been used to treat a variety of ailments. However, despite having a similar name, they are unrelated and belong to completely different species of plants.

Types/Varieties

Kola nuts are very common throughout West Africa and often consumed fresh or dried for a quick burst of caffeine. Red and white kola are the two main varieties, each of which is produced by the same plant species and sometimes even found within the same pod.

These nuts also play a central role in many cultures and traditions. In a kola nut Igbo ceremony, for example, the nut is presented to welcome visitors and used to symbolize peace and goodwill.

In other parts of the world, kola nut extract and kola nut powder are much more common than the fresh nut itself. These ingredients are found in many sodas, energy drinks, weight loss drugs and herbal supplements.

In addition to bumping up the caffeine content of these products, they also provide a unique taste and aroma.

Health Benefits

Rich in caffeine, theobromine and disease-fighting antioxidants, the kola nut has been linked to a number of powerful benefits. Here are a few of the ways that this healthy nut could impact your health.

1. Enhances Energy Levels

Kola nuts are high in caffeine, a compound found in coffee and tea that acts as a central nervous stimulant. Caffeine alters the activity of certain neurotransmitters in the brain, leading to increased energy levels, focus and alertness.

What's more, studies even show that moderate amounts of caffeine could also enhance endurance, brain function and mood while decreasing the perception of fatigue.

2. May Increase Weight Loss

Thanks primarily to its caffeine content, some research suggests that the kola nut could potentially help ramp up weight loss. This is because caffeine has been shown to increase metabolism by bumping up the amount of calories burned throughout the day.

It may also help decrease energy intake, which could also be beneficial for weight loss.

One animal model out of Nigeria even found that administering kola nuts to mice led to significant reductions in body weight and food intake compared to a control group, suggesting that this nutritious nut could potentially help support weight loss in humans as well.

3. Could Help Treat Migraines

Caffeine has long been used as a natural remedy to provide quick relief from headaches and migraines. It works by constricting blood vessels in the brain, which can decrease blood flow and reduce pain.

According to a review in the Journal of Headache and Pain, combining caffeine with over-the-counter medications like aspirin or ibuprofen significantly improved symptoms of migraines and tension headaches compared to medications alone.

Historically, kola nuts have been used to treat migraines and headaches, along with many other conditions ranging from morning sickness to indigestion. However, more scientific studies are needed to evaluate the effects of the kola nut and whether or not it can treat or prevent headaches.

4. Stabilizes Blood Sugar

Several recent studies have focused on the potential relationship between the kola nut and diabetes. According to a 2019 animal model published in the Journal of Ethnopharmacology, kola nut extract was found to have powerful anti-diabetic properties and was able to decrease blood sugar levels when administered to rats.

Not only that, but treatment with kola nut extract was also able to improve the function of beta cells in the pancreas, which are responsible for the production of insulin.

Kola nuts are also rich in caffeine, which may be beneficial for balancing blood sugar levels. One massive review in Archives of Internal Medicine even found that each cup of coffee consumed per day was associated with a 7 percent lower risk of developing type 2 diabetes.

5. Blocks Growth of Bacteria

Some research has found that the kola nut could possess potent antibacterial properties, which could potentially help prevent the growth of harmful, disease-causing pathogens. For instance, one in vitro study conducted in Nigeria noted that red and white kola nut extracts were effective against several strains of bacteria, including Streptococcus anginosus and Proteus vulgans, both of which can cause dangerous infections in humans.

Uses

What foods contain kola nut, and how can you start incorporating it into your diet? 

Coconut Aminos: The Healthy Replacement for Soy Sauce?

Do you find yourself in love with Asian food but unable to stomach the risks of genetically modified soy sauce? You, my friend, are in luck. Welcome to the world of coconut aminos.

Not only are coconut aminos a great substitute for soy sauce, but they're also a powerful little ingredient on their own. Coconut aminos are gluten-free, non-GMO, certified organic, soy-free, MSG-free, kosher and vegan.

Packed into this unassuming condiment are the nearly endless benefits of the coconut, including protection of the heart and reduction in the risk of certain cancers.

So consider making this a staple in your kitchen cabinet to use as a soy sauce replacement or as a nutritious seasoning sauce.

What Are Coconut Aminos?

Put simply, coconut aminos are a sauce often used to substitute for regular soy sauce in Asian food dishes.

Is soy bad for you? It might interest the most avid soy sauce eaters to know that soy is not, in fact, ever a good option. So rather than supplementing food with a hormone-riddled, sodium-rich mystery sauce, you can use coconut aminos as a tasty, healthy replacement condiment.

As you probably know, condiments can be really useful to enhance the flavor of foods. However, so many of them contain hidden ingredients and added sugars. There are only two ingredients to create coconut aminos: organic coconut tree sap and organic sea salt.

The process of creating coconut aminos is actually very simple. Coconut sap is tapped from coconut blossoms, the flowering portion of the tree present before coconuts grow. It then goes through a fermentation process and blended with sun-dried, mineral-rich sea salt.

Now you've got a healthier soy sauce alternative that's packed with amino acids.

Nutrition Facts

Coconut aminos contain 17 naturally occurring amino acids, have almost a perfectly level pH balance, yield a low glycemic index of only 35 and are said to be a high source of broad-spectrum B vitamins, including inositol.

This is not to mention that it contains 300 percent less sodium than the leading regular soy sauce available!

One teaspoon of coconut aminos, depending on the brand, contains about:

5 calories
1 gram carbohydrates
0 grams fat
90 milligrams sodium (4 percent DV)
Compare the 90 milligrams of sodium present in this liquid aminos to around 300 milligrams that's found in a typical soy sauce.

And despite the fact that it comes from coconut sap, coconut aminos actually tastes much more like regular soy sauce than the popular fruit. This makes it super easy to swap out a dark soy sauce for the healthier option.

Health Benefits

1. Protect Your Heart and Regulate Cholesterol

When you consume coconut products (coconut aminos, coconut oil and coconut flour) regularly, your heart feels the difference.

Coconut has been proven to increase HDL cholesterol, which contributes to a healthy heart, according to a longitudinal study published in 2015.

Coconut products also contain antioxidants that have been proven to protect the heart and regulate blood pressure levels. Research published in Pharmaceutical Biology shows that antioxidants present in coconut have cardioprotective effects and help to prevent increases in blood pressure.

2. Reduce Risk of Diabetes

A lot of research has been conducted over the last several years to determine the causes and risks involved in the obesity epidemic in the U.S.

There are many contributing factors, but one 2015 study at the University of California specifically highlights the dangers of a diet rich in soybean products versus coconut products.

This study found that mice following diets high in soybean products suffer a higher risk of diabetes and other metabolic issues, whereas a coconut-rich diet reduced that risk.

It's important to note that these facts don't refer to a quick or short-term solution for any problem, but rather remind us that a diet filled with the things that are good for the body, maintained over time, change a lot of the scary things many people fear in their future health.

Choosing a healthier seasoning sauce is just one way to reduce sodium and calorie intake, while still adding flavor to your meals.

3. Aid in Weight Loss

One possible reason coconut has such a powerful impact on diabetes risk may be its role in weight loss.

Have you ever heard of the protein adiponectin? 

Reducing oxidation in the body strengthens your body's defenses against illness and disease. Oxidative stress is associated with a multitude of problems, including high blood pressure, diabetes, heart disease and kidney disease.

In addition to their antioxidant content, coconut products are also a healthy source of saturated fats, which are actually not the horrifying substances that many experts tout. One misunderstood benefit of these fats is their ability to boost the immune system.



5. Reduce Risk of Colon Cancer

While high-fat diets have long been regarded as an increased risk factor for colon cancer, recent research suggests a different reality.

Again, coconut products are a good source of saturated fats in the diet. Unlike what you may have heard, saturated fats are essential fatty acids that your body cannot produce on its own.

Saturated fats have several health benefits themselves, including immune health, bone density and toxin protection. They also allow your body to correctly use both forms of unsaturated fats (mono and poly).

With this information in hand, scientists at the University of South Carolina conducted research to determine the influence of coconut products on the risk for colon cancer. Subjects consuming coconut showed reduced inflammation and a greatly reduced occurrence of malignant tumors in the colon.

This was likely due to the ability of saturated fats to maintain intestinal barrier integrity. Thus, coconut products may work as cancer-fighting foods, particularly in regard to colon cancer.

That may sound a bit gross, but what it actually means is that the mucosal layer on the inside of the intestinal tract is kept intact and healthy. Many factors can damage or compromise this barrier, and this often leads to various diseases, such as colon cancer.

6. Promote Mental Health

The coconut tree sap used to create coconut aminos is high in the protein inositol.

Studies indicate that this powerful protein has a positive effect on those suffering from panic disorder, depression, obsessive-compulsive disorder and other potentially debilitating mental conditions.

In fact, inositol had an impact almost equal to that of SSRIs commonly used to treat these disorders without the laundry list of side effects, some of which are bleeding, sexual dysfunction and suicide risk.

7. Naturally Treat Polycystic Ovarian Syndrome

The significance of coconut products and their effects on adiponectin production may also resolve some insulin resistance issues.

These issues are common in both patients with diabetes and those suffering from other metabolic conditions, such as polycystic ovarian syndrome (PCOS), the number one cause of infertility in the U.S.

Are you ready for a double whammy? 

Risks and Side Effects

As coconut aminos contain only two ingredients, they're an extremely safe condiment to consume.

There is no research to suggest overuse of coconut aminos leads to adverse effects. However, it's possible to be allergic to coconut, although it's quite rare.

Signs of coconut allergies or food sensitivities include nausea and vomiting, rash, hives and diarrhea.

Not a health side effect, but one note to consider when looking into coconut aminos is its price point. It is a bit more expensive than soy sauce, costing about 50 percent more. However, when you cook with this healthier option, you'll know that you aren't consuming GMO ingredients, excessive sodium and other scary additives.

Final Thoughts

While many experts have insisted soy sauce is a healthy condiment, it's certainly one to avoid.

Coconut aminos offer a substantive, gluten-free, non-GMO, kosher, vegan and fully organic alternative to soy sauce and tamari, while also packing several additional health benefits like heart health and disease prevention.

Next time you're craving Asian food, skip the soy sauce and pick up a bottle of coconut aminos to enhance the flavor. Your body will thank you.