9 Awesome Health Benefits of Dark Chocolate

The average American consumes roughly 12 pounds of chocolate each year, and over $75 billion is spent annually worldwide on chocolate. With this much chocolate eating going on, it's essential to make smarter choices about what kinds you consume so that you can enjoy your favorite treats guilt-free and take advantage of all the health benefits of dark chocolate.

Although some types of chocolate are brimming with important antioxidants and polyphenols, it's important to note that not all chocolate is created equal. The potential health benefits of processed, highly sweetened chocolate are slim to none, but the health benefits of dark chocolate are numerous and quite impressive.

So is dark chocolate healthy? Here's what you need to know about this sweet treat and how you can enjoy it as part of a healthy diet.

Benefits of Dark Chocolate

1. Protection from Disease-Causing Free Radicals

One of the best benefits of dark chocolate is its ability to fight free radicals. Free radicals are harmful compounds created by cellular processes in the body that can contribute to inflammation and chronic disease.

Antioxidants are the compounds that are believed to neutralize free radicals and protect the body from damage and disease.

Dark chocolate is loaded with antioxidants, including flavonoids and polyphenols. The cocoa, in particular, has actually been shown to have a high content of polyphenols and flavonoids that is even greater than wine and tea.

Therefore, the higher the cacao/cocoa percentage of your next chocolate bar, the more awesome antioxidants you'll consume.

2. Potential Cancer Prevention

It may be hard to believe, but that tasty chocolate you eat and love may also help you ward off cancer. That's right - one of the benefits of dark chocolate is its potential as a cancer-fighting food.

Research shows that the flavonoids and antioxidants found in chocolate may be especially beneficial against colon cancer. For instance, one animal model found dark chocolate was able to effectively reduce the growth and spread of colon cancer cells in rats.

Another review noted that it could potentially help protect against colorectal cancer due to its ability to decrease oxidative stress, reduce inflammation and block the growth of cancer cells.

3. Improved Heart Health

Flavanols are the main type of flavonoid found in chocolate. According to Cleveland Clinic, research has shown that flavanols have a very positive effect on heart health by reducing blood pressure and improving blood flow to the heart as well as the brain.

These flavanols can also help prevent blood platelets from clotting, which could reduce the risk of stroke.

A study published in International Journal of Cardiology had subjects consume either a daily dose of flavonoid-rich dark chocolate or non-flavonoid white chocolate for two weeks. The results showed that flavonoid-rich chocolate intake significantly improved circulation in adults whereas the white chocolate had no positive impact on health.

Another study published in 2015 followed the health of over 20,000 people for 11 years and concluded that higher chocolate intake was associated with a lower risk of heart problems. In fact, among subjects who consumed the most chocolate, 12 percent developed or died of cardiovascular disease during the study compared to 17.4 percent of those who didn't eat chocolate.

4. Good for Overall Cholesterol Profile

The cocoa butter found in chocolate is rich in healthy fats and polyphenols, which are beneficial compounds that act as antioxidants in the body.

A 2009 study published in Southern Medical Journal looked at the effects of chocolate on 28 healthy subjects and found that just one week of dark chocolate consumption improved lipid profiles, decreased platelet reactivity and reduced inflammation.

Another review of 10 studies showed that consuming flavonol-rich chocolate was effective at reducing levels of total and bad LDL cholesterol, both of which are major risk factors for heart disease.

5. Better Cognitive Function

Some research suggests that flavonol-rich dark chocolate could increase blood flow to the brain, which could potentially aid in the treatment of cognitive conditions like Alzheimer's disease and Parkinson's.

 

Not only that, but a 2009 study published in the Journal of Nutrition noted that consumption of flavonoid-rich foods - such as chocolate, wine and tea — was linked to better brain function and improved cognitive performance.

6. Improves Blood Pressure

Several studies show that adding chocolate to your diet can reduce blood pressure levels, which could help protect against conditions like heart disease and stroke.

For example, in one 2015 study, consuming 25 grams of dark chocolate was effective at lowering blood pressure in those with type 2 diabetes and hypertension. Not only that, but it was also able to significantly decrease fasting blood sugar levels as well compared to a control group.

7. Antioxidant-Rich Superfood

In a study published in Chemistry Central Journal, the total flavanol and polyphenol content as well as antioxidant activity content of chocolate and cocoa powder were compared to super fruits like acai, cranberry, blueberry and pomegranate.

So what did the study show? The researchers found that the flavanol content of cocoa powder (30.1 milligrams per gram) was significantly greater than all of the other super fruit powders.

It was also revealed that the antioxidant capacity of dark chocolate was higher than all of the super fruit juices, except pomegranate. Plus, the total polyphenol content per serving was also highest for chocolate (about 1,000 milligrams per serving), which was significantly higher than all of the fruit juices except pomegranate juice.

8. Potential Vision Booster

Although more research is needed, one June 2018 human clinical trial observed that contrast sensitivity and visual acuity of 30 participants improved after consuming dark chocolate versus milk chocolate, meaning that it could potentially help boost vision. However, more studies are needed to evaluate how chocolate and its components could impact vision long term.

9. Protects Skin Health

One of the top dark chocolate benefits for skin is attributed to its flavonol content and its ability to protect against sun damage. In fact, a study out of London found that eating flavonol-rich chocolate could help prevent damage caused by ultraviolet light.

Meanwhile, other research indicates that regular consumption of chocolate may also reduce skin roughness, enhance hydration and improve blood flow to the skin.

Nutrition Facts

So is dark chocolate good for you? You wouldn't think any candy bar could ever be nutritious, but dark chocolate nutrition is actually quite impressive, especially when it comes to fiber, iron, magnesium, manganese and copper.

Benefits of dark chocolate abound thanks to all this goodness.
Just an ounce of dark chocolate with 70 percent to 85 percent cocoa solids contains the following nutrients:

168 calories
12.8 grams carbohydrates
2.2 grams protein
12 grams fat
3.1 grams fiber
0.5 milligram manganese (27 percent DV)
0.5 milligram copper (25 percent DV)
3.3 milligrams iron (19 percent DV)
63.8 milligrams magnesium (16 percent DV)
86.2 milligrams phosphorus (9 percent DV)
200 milligrams potassium (6 percent DV)
0.9 milligram zinc (6 percent DV)
2 micrograms vitamin K (3 percent DV)
1.9 micrograms selenium (3 percent DV)
20.4 milligrams calcium (2 percent DV)



Risks and Side Effects

Despite the many dark chocolate health benefits, there are several side effects to consider as well. In particular, chocolate has been linked to side effects like:

acne
weight gain
bloating
headaches
gas
sleep disturbances
mood changes
cavities
constipation
nervousness
Additionally, many people wonder: Is dark chocolate vegan? It depends.

Whether you're avoiding dairy for personal or health reasons, it's important to be extra careful about label reading to ensure that you get 100 percent dark chocolate. Milk is legally permitted to be put into dark chocolate, but since it's one of the eight major food allergens, U.S. laws do require chocolate makers to list milk as an ingredient.

According to the FDA, chocolates are one of the most common sources of undeclared milk linked to consumer reactions. In addition, recent testing by the FDA found that you can't always tell if a chocolate has milk just by reading the ingredient list.

Many manufacturers make their dark chocolate on the same equipment that they use for milk chocolate production, which increases the risk of cross-contamination. If you're concerned about milk possibly being in your chocolate, it's best to contact the manufacturer prior to consumption.

Another possible allergen to watch out for in chocolate (even organic brands) is soy lecithin, which is commonly added as an emulsifying agent. Soy lecithin does contain trace amounts of soy proteins, which have been shown to include soy allergens.

However, soy lecithin does not appear to contain sufficient soy protein residues to induce allergic reactions in the majority of soy-allergic consumers.

Chocolate is not a low-calorie or low-fat food so these are some other good reasons not to overdo it. The flavor is so rich that you can enjoy it and get the benefits of dark chocolate with just a little piece.

If you have pets, make sure they don't get into your chocolate stash, since chocolate in all forms is poisonous to both cats and dogs.

Conclusion

Is dark chocolate good for you? 

Monk Fruit: Nature's Best Sweetener?

With sugar intake at an all-time high, finding healthier, sweet alternatives has been a priority for many people. The problem is, sugar substitutes and artificial sweeteners tend to be filled with other harmful chemicals and ingredients, and some even contain calories and affect blood sugar levels, despite what many people believe. Enter monk fruit.

Monk fruit sweetener has been celebrated as a revolutionary way to sweeten foods and drinks without the harmful effects of traditional sugar and certain sugar substitutes.

What are the health benefits of monk fruit? It contains compounds that, when extracted, are an estimated 200-300 times sweeter than regular cane sugar but with no calories and no effect on blood sugar.

Sound too good to be true? It's not!

This fruit has been used as a sweetener for centuries, and after many years of only being available overseas, it's recently become easier to find in grocery stores in the U.S. and elsewhere.

What Is Monk Fruit?

Monk fruit (species name Momordica grosvenori) is also called luo han guo. This small, green fruit is a member of the Cucurbitaceae (gourd) plant family.

It was was named after monks that harvested the fruit in southern Chinese mountains as early as the 13th century.

Rarely found in the wild, monk fruits were originally grown in regions including the Guangxi and Guangdong Mountains in China. The Chinese government has actually a ban on monk fruit and its genetic material, stopping it from leaving the country.

Therefore the fruit must be grown and manufactured in China. This, combined with the complicated process of extraction, makes monk fruit products expensive to create.

Is monk fruit good for you? It has long been regarded as the longevity fruit thanks to its high antioxidant levels and anti-inflammatory effects.

Throughout history, it was used medicinally as an expectorant, cough remedy, treatment for constipation and as a remedy for clearing heat/fevers from the body.

Today, experts consider sweet extracts of natural plants, such as stevia and monk fruit, to be attractive alternatives to sugar.

A 2019 report published in the International Journal of Vitamin and Mineral Research Consumption explains:

Unfortunately substituting sugar with the currently available artificial sweeteners does not appear to have favorable clinical effects. Given the health-related concerns with the currently available sweeteners such as increased risk of obesity and type 2 diabetes there is renewed interest in identifying a safe and palatable sweetener.

Nutrition Facts

Monk fruit sweeteners come in several forms: liquid extract, powder and granules (like cane sugar).

Monk fruit, technically speaking, contains a very small amount of calories and carbohydrates, just like other fruits and vegetables. However, it's not commonly consumed fresh (since the fruit begins to taste rotten quickly after harvesting), and when dried its sugars break down.

When eaten fresh, monk fruit has about 25 percent to 38 percent carbohydrates, as well as some vitamin C.

Because of its short shelf life after being harvested, the only way to enjoy fresh monk fruit is to visit the Asian regions. This is why it's often dried and processed.

After drying, the trace amounts of fructose, glucose and other components are considered insignificant, so it's typically counted as a zero-calorie food.

What does monk fruit taste like, and why is it so sweet?

Many users of monk fruit sweeteners say the taste is pleasant and that there's little to no bitter aftertaste, unlike some other sugar substitutes.

It's not sweet due to natural sugars like most fruits. It contains powerful antioxidants called mogrosides, which are metabolized differently by the body than natural sugars. That's why, despite their very sweet taste, these fruits virtually contain no calories and have no effect on blood sugar.

Mogrosides provide varying levels of sweetness — the type known as mogrosides-V being the highest and also the one associated with the most health benefits. Some products produced with monk fruit may be intensely sweet but can be cut down and used in moderation.

Benefits

1. Contains Antioxidants that Fight Free Radicals

Monk fruit's mogrosides, the compounds that give it its intense sweetness, are also powerful antioxidants. Oxidative stress plays a part in many diseases and disorders, and choosing high-antioxidant foods is the key to reducing free radical damage in the body.

Studies have shown that mogrosides significantly inhibited reactive oxygen species and DNA oxidative damage. The fact that the same monk fruit ingredients that provide antioxidants also provide a no-calorie sweetener makes it nothing less than a superfood.

2. May Help Lower Risk of Obesity and Diabetes

It's estimated Americans consume 130 pounds of sugar per year, as opposed to our ancestors in the early 1800s who averaged about 10 pounds. This surge in sugar intake has ballooned obesity rates, as well as cases of diabetes.

A 2017 study published in the International Journal of Obesity states, Substituting sweeteners with non-nutritive sweeteners (NNS) may aid in glycaemic control and body weight management. In this study, non-nutritive sweeteners included aspartame, monk fruit and stevia, which were found to contribute substantially less to total daily energy intake, postprandial glucose and insulin release compared with sucrose-sweetened beverages.

Monk fruit may improve insulin response and does not affect blood sugar levels the way natural sugars do, according to research studies. This means it can provide the sweet flavor we strongly crave without the damaging side effects.

Research indicates that using monk fruit sweetener may help those already suffering from obesity and diabetes from furthering their condition. Another benefit compared to other sweeteners is that the sweetener is extracted from non-GMO fruit, unlike table sugar and high fructose corn syrup.

3. Has Anti-Inflammatory Effects

Ancient Chinese usage of this fruit included drinking tea made from the boiled fruit to cool the body from ailments, including fever and heat stroke. It was also used to soothe a sore throat.

This method works because of monk fruit's mogrosides, which have natural anti-inflammatory effects.

4. May Help Fight Development of Cancer

There's evidence suggesting that the seeds and extract taken from this fruit have anti-carcinogenic effects. Monk fruit extract has displayed an ability to inhibit skin and breast tumor growth and to provide proteins that have anticancer abilities.

There is irony in the fact that other sweeteners are shown to increase the risk of cancer, while monk fruit sweetener seems to have the power to reduce it.



5. May Help Combat Infections

When treating bacterial infections, antibiotics are widely overused. Natural antimicrobial agents are much better options to fight off infections to slow the ongoing surge of antibiotic resistance.

Monk fruit has shown the ability to inhibit the growth of certain bacteria, specifically oral bacteria that cause tooth decay and periodontal disease.

These studies also show the fruit's ability to fight some forms of candida symptoms and overgrowth, like oral thrush, which when left untreated can affect many other body systems.

6. Fights Fatigue

In a study on mice, monk fruit extracts were successful in decreasing fatigue in exercising mice. The study was able to reproduce the results and prove that mice given the extract had extended exercise times.

This study provides evidence as to why monk fruit has long been referred to as the longevity fruit.

7. Appropriate for Diabetic and Low-Glycemic Diets

This fruit was used as an antidiabetic by the Chinese for centuries. Aside from being a proven antihyperglycemic (which helps bring down the blood glucose levels in the body), animal studies have also shown targeted antioxidant abilities toward pancreatic cells, allowing better insulin secretion in the body.

The antidiabetic abilities of the monk fruit are associated with its high levels of mogrosides. Better insulin secretion is a major part of improving diabetic patients health, and monk fruit has even shown in animal studies to potentially reduce kidney damage and other diabetes-related issues.

As a sweetener with a low glycemic index, it's also a way for those struggling with diabetes to be able to enjoy a sweet flavor without the concern of affecting or worsening their diabetic condition. For this same reason, monk fruit is a good choice for people following the keto diet or other low-carb diets.

8. Works as a Natural Antihistamine

Monk fruit extract, when used repeatedly, has shown an ability to fight allergic reactions as well.

In a study with mice, monk fruit was administered repeatedly to mice exhibiting nasal rubbing and scratching due to histamines. The study showed that both the [lo han kuo] extract and glycoside inhibited the histamine release in the test subjects.

Downsides, Risks and Side Effects

What are the side effects of monk fruit? It's generally considered to be very safe, since there have been very few reported side effects or negative reactions.

It appears to be safe for adults, children and pregnant/nursing women to consume, based on available research and the fact that it's been consumed for centuries in Asia.

Unlike some other sweeteners, it's unlikely to cause diarrhea or bloating when consumed in moderate amounts.

As a sugar substitute it was approved for use by the FDA in 2010 and is considered generally safe for consumption. That said, its approval was pretty recent, so there are no long-term studies available to test monk fruit side effects over time, meaning it's best to exercise care when consuming it in large amounts.

Monk Fruit vs. Stevia

In the United States, the FDA allows any food/beverage that has less than 5 calories per serving to be labeled as calorie-free or zero calorie. Both monk fruit and stevia sweeteners fall into this category.

This makes both products good options if you're watching your weight or blood sugar levels.

Stevia rebaudiana (Bertoni), a plant that's native to South America, is grown to produce stevia extract, another popular sweetener and sugar sub.

Stevia is considered a high intensity sweetener, since steviol glycosides that are extracted from the stevia plant are around 200-400 times sweeter than cane sugar. A specific glycoside found in stevia plants called rebaudioside A (Reb A) is used in most commercially available product.

In extract/powder form, stevia doesn't impact blood sugar levels and is generally recognized as safe (GRAS) by the FDA. However, at this time the FDA still hasn't given whole leaf stevia an official GRAS label since more research is required.

Both monk fruit and stevia are heat-stable, meaning you cook and bake with them up to about 400 degrees Fahrenheit without altering their taste. Some people find that stevia has a bit of an after taste and doesn't mimic the taste of cane sugar as closely as monk fruit does.

Final Thoughts

• What is monk fruit? It's a sugar substitute that contains compounds that taste very sweet when extracted.
• These compounds are 300-400 times sweeter than sugar but have no calories and no effect on blood sugar.
• This fruit also supplies powerful antioxidants called mogrosides, which are metabolized differently by the body than natural sugars.
• Monk fruit benefits may include fighting free radicals, lowering risk of obesity and diabetes, acting an an anti-inflammatory and coolant, helping to treat and prevent cancer, combating infections, fighting fatigue, and working as a natural antihistamine.

Burdock Root Detoxes Blood, Lymph System and Skin

What if I told you that a certain plant's roots could detoxify your blood, lymphatic system and skin? Would you be interested? Then you should know about burdock root.

Burdock root has been valued across continents for thousands of years for its ability to purify blood and cool internal heat. Internally and externally, it has potent anti-inflammatory and antibacterial effects on the human body. Recent studies also show that burdock contains phenolic acids, quercetin and luteolin, which are all powerful, health-promoting antioxidants.

Similar to dandelion tea, you can make burdock root tea, and it can also be found in supplement form or be eaten as a vegetable. What does it taste like? Burdock has a pleasantly crunchy texture and an earthy, sweet flavor that's similar to lotus root or celeriac. Read on to find out just how awesome burdock root truly is, including the medicinal uses of burdock in treating serious chronic diseases like cancer and diabetes!

What Is Burdock Root?

Burdock root (genus Arctium) is a genus of biennial plants in the Asteraceae (daisy) family that's native to Northern Asia and Europe, but it's now found throughout the U.S., where it grows as a weed. In Japan, it's often called gobo root and is cultivated as a vegetable.

Burdock has large, heart-shaped leaves and bright pink-red to purple thistle-like flowers. It also has burrs that can stick to clothing or animal fur. The deep roots of the burdock plant are brownish-green or nearly black on the outside.

Burdock root is a slender, brown-skinned root vegetable that typically grows to be more than two feet in length. It consists primarily of carbohydrates, volatile oils, plant sterols, tannins and fatty oils.

Burdock root has been used for thousands of years in Asia and Europe — and more recently in North America. In Japan, it's a largely consumed vegetable, typically eaten fresh or cooked, and the young leaves can also be cooked like any other vegetable.

In Traditional Chinese Medicine, burdock fruit has been used continually for thousands of years. It's typically associated with the lung and stomach meridians, is known to cool internal heat, and is commonly used for supporting skin health. In European folk medicine, an infusion of the seeds was often employed as a diuretic, enhancing health by supporting the processes of digestion and elimination.

Health Benefits

The benefits of burdock root are wide-ranging and sure to impress. Here are some of the top ways it can seriously improve your health.

1. Blood Purifier

In traditional herbal texts, burdock root is described as a blood purifier or alterative and was believed to clear the bloodstream of toxins.

Burdock root has active ingredients that have been found to detoxify heavy metals from the blood, improving organ health and the health of the whole body. It also promotes blood circulation to the skin surface, which improves skin health.

2. Lymphatic System Strengthener

Essentially, the lymphatic system is the the body's inner drainage system, a network of blood vessels and lymph nodes that carry fluids from tissues around the body into the blood and vice versa. If you can make your lymphatic system stronger, then you can help your body ward off all kinds of disease and serious health issues.

Burdock root helps induce lymphatic drainage and detoxification. As a natural blood cleanser, it has a wonderful effect on the lymphatic system.

3. Natural Diuretic

Diuretics stimulate the kidneys and help the body get rid of excess fluid, mainly water and sodium. Burdock root is a natural diuretic so through burdock consumption, you can naturally and easily help your body to eliminate excess water by increasing urine output. By elevating the rate of urination, burdock root can help to remove waste from the blood and body.

If you have issues with fluid retention, you should ask your doctor about trying burdock root before resorting to prescription products.

4. Skin Healer

Topical products containing burdock root have offered relief from pesky skin issues for ages. From acne to eczema to psoriasis, burdock root is known to calm and heal these common skin issues. Consumption of burdock has also helped many people with skin issues through its blood-cleansing and internal cooling abilities.

Scientific studies have even shown that burdock extract can even improve the clinical signs of aging skin! One 2008 study showed that topical treatment with a natural burdock extract significantly improved the metabolism of the dermal extracellular matrix and led to a visible wrinkle reduction.

For good reason, we're likely to see burdock root being used more and more in skin care products, especially for mature and dry skin.

5. Defend Against Diabetes

Burdock root contains inulin, a soluble and prebiotic fiber that helps improve digestion and lower blood sugar, making it an excellent choice for people trying to naturally manage their blood sugar. In Europe, the fresh root is used for lowering blood sugar, its inulin content making it particularly suitable for diabetes.

Animal studies have also shown burdock root's ability to decrease the severity of diabetic complications, especially diabetic retinopathy.



6. Combat Cancer

European physicians of the Middle Ages and later used burdock to treat cancerous tumors (as well as skin conditions, venereal disease, and bladder and kidney problems). Many herbalists today say burdock root can stop cancer cells from metastasizing, making it a potential natural cancer treatment. In fact, animal studies of mammary, colon and pancreatic cancer have shown promise for burdock's ability to fight against cancer.

One big reason burdock shows promise for naturally fighting cancer is the fact that it contains arctigenin. Arctigenin is a lignan found in certain plants of the Asteraceae family, including greater burdock (Arctium lappa), which has been shown to combat cancer cells by selectively stopping the proliferation of cancer cells and by inhibiting the cancer cells production of particular proteins (NPAT proteins), hence crippling cancer's ability to reproduce.

Another study found that arctigenin was a cancer-specific phytochemical that killed human lung cancer cells, human liver cancer cells and human stomach cancer cells.  Studies like this are proving what many have believed for years - that burdock root is a seriously effective natural cancer fighter!

7. Improves Arthritis

Burdock root is known for its powerful anti-inflammatory abilities, and it can be in important part of an arthritis diet. A study published in the International Journal of Rheumatic Diseases showed that burdock root tea improves inflammatory status and oxidative stress in patients with knee osteoarthritis, also known as degenerative joint disease.

Subjects were given three cups of burdock root tea per day for forty two days and were then assessed for inflammatory markers, such as high-sensitivity C-reactive protein. The results showed that burdock root tea can significantly help people suffering from osteoarthritis by lowering inflammatory markers. 

8. Helps Treat an Enlarged Spleen

If you suffer from an enlarged spleen, burdock root can help. The spleen is a vital guardian organ that we rely on to keep the body free from infections, viruses and all kinds of dangerous pathogens. An enlarged spleen is a clear warning sign that the immune system is fighting hard to remove threats from the body but failing to do so because it can't keep up with high demand.

Your spleen is in constant contact with your blood so as burdock root cleanses your blood, it also cleanses and protects the spleen. It can help the spleen because it improves blood quality as well as liver health, circulation and fights inflammation. Improving those four factors has a direct positive effect on spleen health so you definitely want to include burdock in your spleen-healing lineup. 

9. Fight Tonsillitis

Burdock root can help get rid of painful tonsillitis. Acute tonsillitis is a type of inflammatory virus that causes tissues within the tonsils to become infected with harmful bacteria.

Burdock root is helpful to tonsillitis because it increases wound healing, decreases inflammation, and helps to relieve coughs, sore throats and pain.

Burdock Root vs. Dandelion Root

How exactly does burdock compare to dandelion root? Both are members of the Asteraceae plant family and have been used in their entirety for traditional as well modern medicine for years.

Both burdock root and dandelion are excellent for diabetes and skin conditions. They're also natural diuretics that are loaded with antioxidants. Dandelion is specifically excellent at cleansing the liver and protecting the bones while burdock is an amazing blood cleanser, which also makes it very helpful to liver health.

Burdock is also helpful for bones, particularly osteoarthritis. Dandelion is high in fiber as well as vitamins A, C and K, while burdock is equally high in fiber as well as vitamin B6, potassium and magnesium.

Nutrition Facts

Nutritionally speaking, one cup of burdock root contains about:

85 calories
20.5 grams carbohydrates
1.8 grams protein
0.2 gram fat
3.9 grams dietary fiber
0.3 milligram vitamin B6 (14 percent DV)
0.3 milligram manganese (14 percent DV)
44.8 milligrams magnesium (11 percent DV)
363 milligrams potassium (10 percent DV)
27.1 micrograms folate (7 percent DV)
3.5 milligrams vitamin C (6 percent DV)
60.2 milligrams phosphorus (6 percent DV)
48.4 milligrams calcium (5 percent DV)
0.9 milligram iron (5 percent DV)
0.1 milligram copper (5 percent DV)

Interesting Facts

Would you believe that the inspiration for Velcro actually came from the burdock burr? In 1941, the inventor, a Swiss engineer named Georges de Mestral, went for a walk in the woods and wondered if the burrs that clung to his trousers and dog could be turned into something useful.

After nearly eight years of research, de Mestral successfully reproduced the natural attachment with two strips of fabric, one with thousands of tiny hooks and another with thousands of tiny loops. He named his invention Velcro and formally patented it in 1955.

Burdock root has been used for centuries as a medicinal herb used to promote healthy hair, relieve scalp irritation and improve scalp condition. In Europe, burdock root oil, also known as bur oil, is commonly used as a scalp treatment to help prevent hair loss and get rid of dandruff. The thought is that all of those nutrients that help your skin, blood and organs could also improve your hair and scalp health.

Risks and Side Effects

Burdock root is considered safe when consumed as a food, which is done regularly in Asian countries. However, pregnant and nursing women should avoid burdock root, as it may cause damage to the fetus.

If you're dehydrated, you should not take burdock because the herb's diuretic effects could make dehydration worse. Additionally, if you're sensitive to the Asteraceae/Compositae plant family, which includes ragweed, chrysanthemums, marigolds and daisies, you could possibly experience an allergic reaction to using burdock internally or externally, including dermatitis.

Since the roots of burdock closely resemble those of belladonna or deadly nightshade (Atropa belladonna), there is a risk that burdock preparations may be contaminated with these potentially dangerous herbs. For this reason, you should always purchase burdock root products from established and well-respected companies.

There are no known scientific reports of interactions between burdock and conventional medications. However, you should talk to your doctor before taking burdock if you take diuretics (burdock could make the effect of water pills stronger), diabetes medications (burdock might lower blood sugar, causing hypoglycemia) or blood-thinning medications (burdock can slow blood clotting and, when taken with blood-thinning medications, may increase the risk of bruising and bleeding).

If you're going to undergo any type of surgery, stop taking burdock root at least two weeks before your surgery date. Burdock might increase the risk of bleeding during and after surgery.

There are no known scientific reports on the pediatric use of burdock, so you should only give burdock to children under the supervision of a doctor.

Final Thoughts

The burdock plant definitely produces a root that is not only tasty (hopefully you agree), but incredibly beneficial when it comes to so many functions of the body as well as many very serious health issues. Whether you're looking to maintain your health or greatly improve it, I would give burdock root a try if you haven't already. Here's a reminder why:

Burdock root is a blood purifier, lymphatic system strengthener, natural diuretic and skin healer. It also defends against diabetes, combats cancer, improves arthritis, helps treat an enlarged spleen and fights tonsillitis.

Dandelion and burdock have many similarities, including coming from the same plant family, treating diabetes and improving skin health. In addition, dandelion is specifically excellent at cleansing the liver and protecting the bones while burdock is an amazing blood cleanser, which also makes it very helpful to liver health.

You can eat burdock root raw, cook it, make burdock root tea or consume it in supplement form. Burdock supplements include burdock root oil, dried burdock root powder, burdock root tincture and capsules.

Is Coffee Bad for You? Coffee Nutrition Facts vs. Fiction

Hundreds of millions of people drink coffee on a nearly daily basis, and coffee drinkers commonly ask, Is coffee good for you? The answer, unsurprisingly, is yes and no. However, the potential benefits of coffee have been extensively studied in recent years as researchers continue to try to understand what coffee can do to your body.

According to the National Coffee Association, more than 50 percent of all U.S. adults drink coffee every single day. Worldwide, coffee is the second most consumed beverage to water in many nations, and it's the leading contributor of caffeine to the average person's diet.

There's still a lot of disagreement about whether or not coffee is good or bad for you. Coffee seems to be a double-edged sword: While it can make you feel more alert, productive and motivated, for some people it has the opposite effect - leaving them feeling anxious, jittery and unable to focus.

Not only is coffee high in caffeine, but it's also rich in antioxidants and contains a small amounts of several micronutrients that your body needs as well. However, it's also been linked to many different side effects, and health experts often advise that certain groups of people limit their intake to avoid adverse effects on health.

So is coffee healthy? And should your drink coffee or choose other alternatives instead? Here's what you need to know.

Recent Studies

In July 2017, a pair of large studies published in the Annals of Medicine actually found drinking coffee seems to promote longevity. Looking at roughly 700,000 people from different racial backgrounds, cultural and ethnic backgrounds, drinking more coffee was linked to a lower risk of death.

The first study looked at non-white populations and found drinking two to four cups of coffee translated into an 18 percent lower risk of death during the study period compared to non-coffee drinkers. Drinking more coffee appeared to lower the chances of dying from cancer, heart disease, stroke, kidney disease, diabetes or chronic lower respiratory disease.

The second study looked at people living in 10 European countries, finding that the top coffee drinkers were 25 percent less likely to die during the 16-year-study compared to the non-coffee drinkers.

But this isn't the first time coffee nutrition benefits surfaced in the literature. Previously, researcher Miriam Nelson, a professor in the School of Nutrition Science and Policy at Tufts University, said:

We looked at all the science … we have found no negative, adverse effects on health when you drink up to three to five cups a day. In fact, there is a decreased risk of cardiovascular disease, type 2 diabetes, Parkinson's disease and a couple of cancers, including breast and prostate cancer. 

Nutrition Facts

The two most commonly grown types of coffee are arabica and robusta. While not a big contributor of vitamins and minerals to your diet, coffee is a much better choice than energy drinks, soda, and sweetened teas or juices. It contains no sugar or carbs and virtually no calories, so it fits into nearly all diets, including the vegan, Paleo and ketogenic diet.

One eight-ounce cup of regular coffee nutrition contains about:

• 2.4 calories
• 0.3 gram protein
• 0.2 milligrams riboflavin (11 percent DV)
• 0.6 milligram pantothenic acid (6 percent DV)
• 116 milligrams potassium (3 percent DV)
• 0.1 milligram manganese (3 percent DV)
• 7.1 milligrams magnesium (2 percent DV)
• 0.5 milligram niacin (2 percent DV)

How much caffeine in coffee is there? The level can vary quite a bit depending on factors like the type of bean, manufacturer and method used for making the coffee. For example, a standard cup from Starbucks is known to contain a much higher coffee caffeine amount than the average medium-roast coffee you'd make at home.

According to the USDA, an average eight-ounce cup of brewed coffee from ground beans contains about 95 milligrams of caffeine. Meanwhile, the same size cup from Starbucks (which would be a short) contains a whopping 155 milligrams. In contrast, an average espresso contains about 64 milligrams, and a cup of green tea has about 44 milligrams. That means drinking a cup of coffee from Starbucks provides more than three times the amount of caffeine as a green tea made using one tea bag.

Types

Coffee is a hot beverage brewed from roasted coffee beans, which are the seeds of berries from the Coffea plant. There are plenty of different variations of coffee out there, each of which differs based on the type of bean used, the brand and the method used to brew it.

There are also several specialty coffee-based products available, including coffee flour, coffee scrubs, essential oils, syrups and even coffee enemas. It's also added to supplements, often in the form of green coffee bean extract, which is made from coffee beans that haven't been roasted or processed.

There are plenty of different types of coffee drinks out there as well, far beyond the traditional cup of coffee. A few common types include:

Cappuccino
Espresso
Nitro coffee
Caff Americano
Irish coffee
Latte
Caff mocha
Keto coffee
Turkish coffee
Caff macchiato Iced coffee
Caff Cubano
Flat white

Health Benefits

1. High in Antioxidants

Somewhat surprisingly, many health care practitioners now recommend drinking coffee and consider it a guilty pleasure that you don't necessarily need to feel guilty about. That's because some sources show that one of the top health benefits of coffee beans is its powerful antioxidant properties, which may be even stronger than cocoa or some forms of tea leaves.

How does the antioxidant level in coffee compare to other healthy beverages? Research shows that an average cup of coffee might even contain more polyphenol antioxidants than cocoa, green tea, black tea and herbal tea. While you should still get the majority of your antioxidants from whole food sources like fruits and vegetables, coffee might be another good addition if you're able to tolerate it.

Coffee is effective at fighting free radical damage because it increases the amount of antioxidants in the blood. Two of the key antioxidants responsible for the majority of coffee benefits are chlorogenic acid and caffeic acid, both of which can help protect cells against damage and oxidative stress.

2. Protects Liver Health

Another one of the benefits of drinking coffee is it increases circulation and can stimulate the liver. For example, a study published in the Archives of Internal Medicine showed that increased coffee consumption was associated with lower rates of liver disease progression in people with hepatitis C.

In fact, there was a 20 percent reduction in alcoholic liver syndrome for every cup of coffee a day participants drank. Other research suggests that coffee may also protect against cirrhosis, including alcoholic cirrhosis.

3. Improves Physical Performance

One of the most impressive coffee benefits for men and women alike is its ability to enhance physical performance, helping bring your workout to the next level. In fact, many studies show that coffee increases alertness and improves mental and physical performance in the short run.

According to the research, caffeine doesn't improve maximal oxygen capacity directly but could help increase power and/or endurance for athletes. It has been shown to increase speed and power output in simulated race conditions and activities that last as little as 60 seconds or as long as two hours.

The caffeine in coffee, in particular, is often used as an ergogenic aid before and during prolonged exercise. This is one reason why many endurance athletes and fitness enthusiasts like to drink some coffee before hitting the gym or competing, since it's known to be a performance enhancer and contributor to higher concentration and stamina.

One 2013 report published by the School of Sport and Exercise Science at the University of Birmingham even found that the power and athletic performance times were significantly faster among adult men who drank caffeine drinks and coffee prior to exercising compared to placebo and decaf groups.

4. Supports Cognitive Function

Coffee also has been shown to increase blood flow to the brain, which helps support cognitive function. In addition, coffee and caffeine have been studied extensively as natural treatments for Alzheimer's as well as other neurological conditions.

In an animal study conducted by the Florida Alzheimer's Disease Research Center, mice given caffeine in their drinking water from young adulthood into older age showed protection against memory impairment and lower brain levels of the abnormal protein (amyloid-beta or Abeta) thought to be central to Alzheimer's development. Aged, cognitively impaired mice exhibited memory restoration and lower brain Abeta levels following only one to two months of caffeine treatment.

5. May Help Prevent Diabetes

There's a good deal of evidence that drinking coffee (six or more cups a day) could significantly lower the risk for type 2 diabetes, but even less might still be beneficial. According to the Nurse's Health Study, drinking two or three cups of coffee per day was associated with a lower incidence of type 2 diabetes in younger and middle-aged women.

Another large review of 18 studies published in the Archives of Internal Medicine showed that each cup of coffee consumed was linked to a 7 percent lower risk of developing type 2 diabetes.

It's believed that chlorogenic acid, one of the main antioxidants found in coffee, might also reduce the absorption of glucose from sugary or high-carbohydrate foods. This could slow the release of sugar into the bloodstream after a meal and may be beneficial for preventing insulin resistance.

6. Promotes Heart Health

Unfiltered coffee is a significant source of cafestol and kahweol antioxidants, which are diterpene compounds that have been implicated in the cholesterol-balancing effects of coffee. Habitual coffee consumption in large epidemiological studies is associated with reduced mortality, both for all-cause and cardiovascular deaths.

In addition, coffee intake is associated with a lower risk of heart failure and stroke. Surprisingly, coffee is also even linked to a reduced risk for heart arrhythmia, even though many people feel it raises their heartbeat and makes them feel jittery.

7. May Have Anti-Cancer Properties

Emerging research shows that there may be a link between consumption of coffee and cancer risk, noting that this powerful ingredient could be protective against several different types of cancer. For example, a review published in Scientific Reports noted that drinking coffee was associated with a lower risk of multiple kinds of cancer, including oral, pharyngeal, colon, liver, prostate, endometrial cancer and melanoma.

8. Boosts Fat-Burning

One of the biggest benefits of coffee is weight loss, and research shows that it can help boost fat-burning and metabolism to increase weight loss. According to a study published in the Annals of Nutrition & Metabolism, caffeine was able to boost metabolism by an average of 7 percent within three hours after consumption.

Note that it's best to minimize use of added sugars or creamers or stick to unsweetened coffee instead to decrease the amount of black coffee calories that you consume.

Is Coffee Bad for You?

Although there are plenty of benefits of caffeine and coffee consumption, there are several disadvantages of coffee and negative caffeine effects to consider as well. So what are the disadvantages of drinking coffee? Let's take a look.

1. It's Addictive

Consuming too much caffeine can have an addictive side effect, leading to a caffeine overdose. The danger there is it can overstimulate the body, burn out your adrenal glands and really be taxing - and when you don't get your caffeine fix, it can lead to headaches, anxiety, irritability, trouble concentrating, fatigue, digestive issues and changes in appetite.

2. It Can Cause Digestive Issues

Nausea, vomiting and diarrhea are just a few of the potential side effects associated with coffee consumption. This is due to the laxative effect of coffee, which is caused by the release of gastrin, a type of hormone that stimulates movement in the digestive tract.

Studies also show that caffeine can worsen symptoms of gastroesophageal reflux disease (GERD), which is a condition characterized by heartburn, nausea and belching.

3. It May Alter Mood and Increase Anxiety

Caffeine in coffee has the ability to impact hormones, neurotransmitters function, nerve signaling and muscles. This is especially true if you have existing health conditions — like anxiety, heart problems or diabetes — or if you turn to coffee to help change how you feel and disguise underlying fatigue.

Because caffeine increases alertness and triggers the release of adrenaline, it may worsen feelings of anxiety and nervousness. Therefore, one of the benefits of quitting coffee and other stimulants may be improvements in mood, especially if you suffer from ongoing stress or chronic anxiety.

4. It Can Be High in Calories

Is coffee bad for weight loss? Although there are plenty of benefits of black coffee when it comes to weight loss and fat burning, piling on the cream and sugar can cause extra calories to stack up, ultimately hindering weight loss altogether.

A good coffee option for weight loss it to simple enjoy your coffee black or use a natural, low-calorie sweetener like stevia to add a hint of flavor. Almond milk, oat milk or cinnamon are a few other simple ways to enjoy your cup of coffee without piling on the pounds.

5. It's Not Recommended for Some People

In moderation, coffee can be safely enjoyed by most people as part of a healthy diet. However, there are several people who should not consume caffeine altogether. Children, for example, have long been advised to avoid drinking coffee due to its potential effects on growth and development.

So does coffee stunt your growth? Although there's no evidence to show that coffee makes you short, it can cause issues like hyperactivity and insomnia. Thus, it is typically not recommended for adolescents. Pregnant women should also limit caffeine consumption to less than 200 milligrams per day to prevent adverse outcomes and birth defects.

Precautions

Wondering how much you need to drink to get these benefits and how much caffeine from coffee is too much? Also, is it good to drink coffee every day, or should you cut back on your caffeine consumption to prevent adverse effects on health?

A moderate amount for healthy adults maxes out at 500 milligrams of caffeine per day, which is about five cups of home-brewed regular coffee or a little more than one venti Starbucks coffee (which has about 410 milligrams).

For pregnant women, the amount is less - around 200 milligrams daily or less, although many pregnant women still prefer to have none at all to minimize potential coffee health risks.

Most health experts recommend drinking between one and two cups a day ideally, which isn’t associated with negative reactions but seems to be beneficial for most people.

What are the side effects of coffee? Some of the most commonly reported symptoms include nausea, vomiting, diarrhea, anxiety, insomnia and headaches. Many of these are related to caffeine consumption, so decreasing your intake or taking advantage of the benefits of decaf coffee instead is recommended for those who experience persistent adverse side effects.

Final Thoughts

• Coffee is a beverage made from roasted coffee beans, which are derived from the berries of the Coffea plant.
• According to the coffee nutrition facts, coffee contains several antioxidants and a small amount of riboflavin, pantothenic acid, potassium and manganese. The coffee caffeine content can vary based on a variety of different factors, but the average cup contains around 95 milligrams of caffeine.
• Some of the potential benefits of drinking coffee include improved cognitive function, liver health, physical performance and fat-burning.
• Is coffee bad for you? Despite its potential benefits, there are drawbacks associated with coffee consumption. It can be addictive, increase anxiety, cause digestive issues, may be high in calories and is not recommended for certain groups of people.
• In moderation, however, coffee can be enjoyed as an excellent addition to a well-rounded, healthy diet for most people.

What Is Pu-Erh Tea? Plus, 9 Benefits of This Lesser-Known Tea

Love tea? Feel like you've tried all types of tea? Pu-erh tea is a lesser-known variety that is loaded with flavor, history and potential pu-erh tea benefits (including improved cholesterol levels).

If you're already a tea lover, it's definitely a must-try. Or if you haven't been a fan of tea in the past, this one really is different from all the rest.

While many teas go through an oxidation process, pu-erh is created by microbial fermentation as well as oxidation of tea leaves. Many people will refer to it as a black tea, but it's actually considered a dark tea in China. Either way, it's a beverage loaded with bold, earthy flavor and health-boosting antioxidants.

What Is Pu-Erh Tea?

Pu-erh tea has its roots in the Yunnan province of China during the Eastern Han Dynasty (25-220 CE). Back then, pu-erh satisfied the desire for a tea that could keep well over lengthy travels, because this fermented tea didn't spoil. In fact, it seemed to get better with age, which is why to this day, pu-erh is aged and valued in a similar fashion to wine. You can even find pu-erhs that are half a century old.

Pu-erh (pronounced poo-air and spelled many different ways) is often wrongly classified as a black tea, but it's actually a dark tea, which means that it's a fermented tea. Some people believe it deserves a separate category entirely, because it's so unique.

How so? Pu-erh goes through both a fermentation process (as a result of organisms growing in the tea) as well as oxidation. This unique process creates a final product of tea that is distinctly different from other varieties.

The pu-erh tea source is a large leaf variety of Camellia sinensis called Dayeh. Ancient Dayeh bushes and trees are said to be somewhere between 500 and 1,000 years old. They have large leaves that have a golden-reddish color before and after brewing.

The optimal time for harvesting Dayeh leaves for pu-erh is mid-spring, but it's possible to gather the leaves anytime of the year. Depending on factors such as environmental conditions, pu-erh's flavor can vary. It's often described as earthy or peaty, but it can also be fruity, grassy or herbaceous.

Pu-erh Tea Types

In addition to vintage year, pu-erh can be classified by: tea source or region, shape, cultivation, processing method, grade and season.

There are two pu-erh tea types: raw (sheng) and cooked/ripe (shou). This classification is determined by the amount of processing that takes place after the tea leaves are picked and withered.

Raw pu-erh is created by picking tea leaves, allowing them to wither and then putting them into piles so they can sit and have bacterial fermentation occur. It's somewhat similar to composting. After the leaves ferment, they are pan fired just enough to stop enzyme activity, followed by some storage time to allow for gradual oxidation. Last, a pu-erh tea cake is formed (another unique aspect), or it is left as a loose leaf tea.

There's also a cooked variety where bacterial fermentation is induced (rather than naturally occurring); oxidation occurs for up to 40 days, then the leaves are fired. This is a faster way to create pu-erh. A third variety of pu-erh is a mix of raw and cooked leaves.

Pu-erh tea prices can vary significantly depending on the age of the tea. So it can be inexpensive or pricey.

Top 9 Pu-Erh Tea Benefits

1. Boosts Digestive Health

Constipation is a common digestive health problem. Does pu-erh tea make you poop? It is known to help relieve constipation and encourage bowel movements.

Pu-erh tea can be consumed as a functional food that can help to ward off and overcome constipation. A study published in 2014 in the journal Molecular Medicine Reports reveals how pu-erh consumption can prevent constipation along with conventional medicines like bisacodyl.

It's also a fermented food, so it can offer a general boost to digestive health. Some of the key microorganisms involved in pu-erh tea’s fermentation are said to include Aspergillus gloucus, Aspergillus niger, Penicillium, Rhizopus and Saccharomyces.

2. Possible Anti-Obesity Effects

In general, replacing sugary beverages like soda with zero calorie beverages like water and tea are a great idea for weight management. So are pu-erh tea weight loss benefits possible?

A randomized, double-blind, placebo-controlled study gave 59 overweight or mildly obese subjects either three grams of pu-erh extract per day or a placebo for 20 weeks. The researchers found that the tea extract was associated with statistically significant weight loss when compared to placebo.

Fat loss was observed in the arms, legs and the hip/belly region of subjects. Mild reductions in cholesterol were also observed in the subjects who took the pu-erh extract.

A research study highlights pu-erh tea's catechins, caffeine and theanine as contributing to its potential weight loss benefits.

3. Decreases Stress and Anxiety

Pu-erh tea contains gamma-aminobutyric acid, more commonly referred to as GABA. Why is this significant? GABA is well-known for it's anti-anxiety effects.

Research shows that the tea's GABA content and neuroprotective benefits may also be beneficial to people with epilepsy.

4. Lowers Cholesterol

A research study, published in the journal Phytotherapy Research, reveals pu-erh tea's anti-obesity and cholesterol-improving effects on animal subjects with obesity.

Over an eight week period, subjects who had their diets supplemented with moderate or high doses of pu-erh tea extract significantly reduced their total body weight. The animal subjects also experienced reductions in their LDL bad cholesterol, triglyceride and total cholesterol levels.

5. Loaded with Antioxidants

Like black and green tea, pu-erh tea is loaded with beneficial antioxidants. Research shows that pu-erh specifically contains epicatechin, flavonoid, ascorbic acid, and polyphenolic compounds, which can help to protect the body from oxidative damage.

6. Anti-Cancer Properties

Pu-erh tea just may be an anti-cancer beverage. In vitro research shows it can inhibit tumor growth in human cell lines, including leukemia and stomach cancer.

7. Improves Blood Sugar Regulation

Animal research published in 2015 shows consuming pu-erh tea after a meal containing carbohydrates may keep blood glucose levels from spiking. This research points toward the possibility that pu-erh consumption may be beneficial for type 2 diabetics.

A meta-analysis published in 2018 finds that pu-erh tea has the ability to decrease fasting blood glucose. It also highlights that a higher dose of pu-erh may lower fasting blood glucose more significantly.

8. Bacteria Fighter

Looking for a tea that can help to protect you from problematic bacterial invaders? A 2012 study shows how pu-erh has antibacterial activities against E. coli., a food-borne bacteria that can cause nasty intestinal infections.

9. Natural Skin Aid

Don't be surprised if you see pu-erh finding its way into more and more natural beauty products. A study published in 2016 finds a high concentration of skin boosting pholyphenols in pu-erh tea, even higher than green tea.

Pu-erh also appears to contain a specific catechin composition that can offer skin protective benefits. Catechins are known for their potent antioxidant activity.

This recent research also shows that pu-erh can promote skin detoxification while also protecting against elastin loss. Elastin is a protein in our skin that gives it elasticity and resilience, which becomes more and more valuable as we age.

Consumed or used topically, pu-erh can be a naturally skin-enhancing beverage.

Risks and Side Effects

Drinking pu-erh tea is typically safe for most adults in moderate amounts (around four cups per day max). Due to the pu-erh tea caffeine content, it's not recommended to consume this variety of tea close to bedtime.

Drinking large amounts might cause unwanted pu-erh tea side effects due to the caffeine content, including headache, nervousness, sleep problems, vomiting, diarrhea, irritability, irregular heartbeat, tremor, heartburn, dizziness, ringing in the ears, convulsions and confusion.

Recommendations on caffeine consumption for pregnant women can vary, but typically the upper limit is 150-300 milligrams per day, which can equate to up to three cups of pu-erh tea.

Limited caffeine consumption is recommended for breastfeeding women as well. Ask your healthcare provider about appropriate limits if you are pregnant or breastfeeding.

Check with your doctor before consuming pu-erh tea if you have a medical condition, especially any of the following:

Anxiety disorder
Bleeding disorder
Diabetes
Glaucoma
Heart condition
High blood pressure
Irritable bowel syndrome (IBS)
Osteoporosis

Check with your doctor before consuming pu-erh if are taking medication, especially any of the following, which are known to potentially interact with caffeine-rich pu-erh:

Cimetidine (Tagamet), Ephedrine, Adenosine (Adenocard), Quinolone antibiotics, Clozapine (Clozaril), Disulfiram (Antabuse), Estrogen, Fluvoxamine (Luvox), Lithium, Asthma medications (beta-adrenergic agonists), Medications for depression (MAOIs), Anticoagulant/antiplatelet drugs, Pentobarbital (Nembutal), Phenylpropanolamine, Riluzole (Rilutek), Theophylline, Verapamil (Calan, Covera, Isoptin, Verelan), Birth control pills, Antidiabetes medications, Fluconazole (Diflucan), Mexiletine (Mexitil), Terbinafine (Lamisil)
Final Thoughts What is pu-erh tea? It's a dark tea made from tea leaves that goes through a unique fermentation and oxidation process.

The microorganisms that help to ferment the tea also play a huge role in the taste, color, scent and bioactive components of the tea.

It's a bold tea that is loaded with interesting flavor, most often described as earthy.

Unlike other teas that can lose their flavor and benefits with age, pu-erh teas are similar to fine wine and actually can get better with age (because fermentation continues during storage).

Potential pu-erh tea benefits include:

• Better digestive health, including decreased likelihood of constipation
• Improved cholesterol levels
• Weight and fat loss
• Anti-aging skin effects
• Increased antioxidant intake and lowered oxidative stress
• Anti-cancer properties

While pu-erh tea has many potential benefits, always check with your doctor before using it as a natural remedy for any medical condition.

Arugula: Top 10 Benefits for the Heart, Gut and More

What are the health benefits of arugula? This vegetable is an immune-boosting vegetable that packs a nutritional punch, especially considering its tiny number of calories.

Like other leafy greens, arugula salad is one of the most nutrient-dense foods you can eat, especially when you add other vegetables to the mix.

When it comes to your health, as a high-antioxidant food, arugula can help improve almost every system in the body. For example, studies have tied compounds found in it to improved heart health and lowered inflammation, thanks to its phytonutrients that reduce oxidative stress.

What Is Arugula?

What is arugula exactly, and what goes in an arugula salad? Arugula (which has the scientific plant name Eruca sativa) is also sometimes called Italian cress, rucola and salad rocket.

A leafy green and a member of the Brassica family of cruciferous vegetables, which includes a variety of plants (like Brussels sprouts and broccoli), research shows rocket has protective properties.

Is arugula a lettuce? Yes; and arugula salad is just what the name implies: a salad made with arugula (most often baby arugula) and typically other ingredients, like tomatoes, cheese, etc.

The arugula plant is known to be an excellent source of anticancer phytochemicals that fight free radical damage and slow the aging process. Many of arugula's benefits are due to its generous portions of vital nutrients such as vitamin K, vitamin A and folate.

In addition, it's a good source of eye-healthy beta-carotene in the form of carotenoids called lutein and zeaxanthin.

Is rocket and arugula the same thing? Yes, arugula is called rocket or roquette in Europe and Australia.

Top 10 Benefits

Below are some of the top arugula benefits:

1. Helps Fight Cancer

Eating a healthy diet filled with cruciferous/brassica vegetables, sometimes called carcinogen killers, is a key dietary recommendation for cancer prevention, according to the National Cancer Institute.

The arugula plant, like many other vegetables in the cruciferous family, contains glucosinolates. These are key phytonutrients believed to act against cancer cells.

When you chew this leafy green, these compounds mix with a digestive enzyme called myrosinase that turns them into other cancer-fighting nutrients known as isothiocyanates. Isothiocyanates have been shown in studies to have anti-carcinogenic, anti-inflammatory and anti-proliferative activities.

Arugula contains large quantities of specific sulfur-containing isothiocyanates, like sulforaphane and erucin, the same phytonutrients found in veggies like kohlrabi and Chinese cabbage. These are what give most cruciferous vegetables their signature sulfur smell.

They are also believed to be responsible for their cancer-fighting activity.

Many studies find a strong relationship between higher consumption of raw vegetables containing these special compounds and a lowered risk for cancer.

Isothiocyanates neutralize free radicals and dangerous carcinogens that can lead to DNA damage and cell mutation. They also inhibit cell proliferation and stop cancerous tumor growth.

Studies show that cruciferous leafy greens especially can help prevent cancer within the gastrointestinal tract, such as colon and bladder cancer, along with breast, lung, esophageal and prostate cancers.

Recent research shows that these same compounds, when isolated from arugula seeds, have neuroprotective effects that may counteract production of pro-inflammatory cytokines capable of damaging the brain.

2. Protects Eye Health

What is arugula beneficial for when it comes to eye health? It can help protect your eyes from age-related disorders because it's a great source of protective carotenoid antioxidants.

These special compounds have been extensively researched in relation to their ability to prevent macular degeneration, one of the leading causes of blindness in older adults.

Arugula may help prevent macular degeneration because it's high in carotenoids like beta-carotene, leutin and zeaxanthin. These are known to protect the retina, cornea and other delicate parts of the eyes from UV damage and other effects.

According to studies, lutein and zeaxanthin may also protect your eyes by absorbing damaging blue light.

3. Improves Heart Health

Arugula is capable of improving the health of blood vessels by acting as an anti-inflammatory food that lowers levels of cholesterol and homocysteine. This is one reason why cruciferous vegetable intake is known to lower the risk for heart disease and overall mortality.

A diet high in low-calorie, high-nutrient vegetables is also linked with better blood pressure, improved circulation, and a lower risk for having a heart attack or stroke.

Vegetables provide not only important inflammation-lowering antioxidants, but also crucial nutrients like potassium and magnesium that help control heart rhythms and dietary fiber. This removes cholesterol and toxins from the body.

4. Helps Maintain Strong Bones

One cup of arugula provides about over a quarter of the recommended daily value of vitamin K. This makes it a great food for prevention of vitamin K deficiency.

Vitamin K is essential for bone health and also for helping with blood clot formation.

In fact, some experts feel that vitamin K builds bones better than calcium to a certain extent. It's thought to be a key player in developing a strong skeletal system.

This is why studies show that people who consume more vitamin K have added protection against bone fractures and osteoporosis.

5. Aids in Weight Loss

Does arugula help you lose weight? Like other leafy vegetables such as mustard greens, it can be useful for promoting a healthy weight because it's a nutrient-dense, low-calorie food.

In fact, it has less than 20 calories per cup but loads of antioxidants.

Because people tend to eat more than one cup of leafy greens at a time, arugula is essentially a superfood for weight loss and a great way to obtain plenty of vitamins, minerals and phytonutrients while still sticking to a low-calorie diet overall.

Leafy green vegetables provide detoxifying nutrients and dietary fiber, which help fill you up, prevent deficiencies and provide ongoing energy.

6. Improves Digestion

Like other leafy green vegetables, arugula is an alkaline food that helps restore the body's optimal pH level. An optimal pH level is crucial for digestive health in addition to a supporting a strong immune system.

Additionally, arugula is a hydrating food that helps nourish the digestive tract. Regularly eating leafy greens is one way to help prevent constipation and improve the health of the gut lining, colon, intestines and other digestive organs.

7. Helps Prevent Diabetes

Although people tend to only eat arugula leaves and not the seeds of the plant, clinical research confirms that plant extracts taken from the seeds help fight blood sugar fluctuations. A diet high in green vegetables is thought to be a type of natural diabetes treatment since it improves insulin responsiveness.

Arugula extract, or oil taken from the Eruca sativa seeds, is considered an effective prevention and treatment method for improving insulin response, reducing hyperglycemia, and lowering high cholesterol and triglycerides.

But even eating arugula leaves in place of other foods can have blood-sugar and inflammation-lowering effects since it's virtually free of sugar and carbs, yet a good way to fill up and add more volume to your plate.

8. Reduces Skin Inflammation and Infections

Arugula extract is also considered effective in preventing or treating skin disorders, according to traditional Middle Eastern medicine practices.

What is the plant known for when it comes to skin health? For many years, practitioners believed that this vegetable's oils could prevent inflammatory skin diseases and be a natural treatment of eczema or psoriasis.

Eating the raw leaves can also provide defense against UV skin damage and slow signs of aging skin, since its antioxidants fight cell proliferation and protect skin's elasticity, immunity and appearance.

9. Supplies Important Vitamins and Minerals

Arugula contains folate, a very important B vitamin that helps prevent neural tube defects in unborn babies and reduces the buildup of a harmful blood chemical called homocysteine.

It's also a good way to obtain manganese and prevent calcium deficiency. In fact, arugula is similar in terms of calcium quantity to spinach nutrition but has fewer mineral-blocking oxalates.

This means that less calcium is inhibited, and your body can actually absorb and use more.

10. May Act as a Natural Aphrodisiac

Although there haven't been many studies done investigating the effects of arugula consumption on enhancing libido or fertility, we know that its natural aphrodisiac qualities might come from its ability to lower inflammation and supply trace minerals and antioxidants that can improve circulation.

It seems like the ancient Romans were onto something when they prescribed arugula for a boost in sexual arousal.

Nutrition Facts

As you can see from the benefits described above, many studies show that frequently eating brassica vegetables can provide protection against chronic diseases. Cruciferous veggies are associated with a lower risk for obesity, diabetes, neurodegenerative disorders and heart disease.

What's even better about arugula nutrition is that can easily double up your intake by having more than one cup at a time.

According to the USDA, a half cup (approximately 10 grams) of raw arugula has about:

• 2.5 calories
• 0.4 gram carbohydrates
• 0.3 gram protein
• 0.1 gram fat
• 0.2 gram fiber
• 10.9 micrograms vitamin K (14 percent DV)
• 237 international units vitamin A (5 percent DV)
• 1.5 milligrams vitamin C (2 percent DV)
• 9.7 micrograms folate (2 percent DV)
• 16 milligrams calcium (2 percent DV)
• In addition, this leafy green contains some iron, magnesium, phosphorus, potassium and choline.

Uses in Traditional Medicine

The arugula plant is native to the Mediterranean region, where it's been eaten for centuries. Records show that it has been widely consumed in parts of Italy and around the Middle East since the first century A.D.

At the time, part of a typical Roman meal was to serve a healing salad made with arugula, romaine lettuce, chicory, mallow and lavender.

Many centuries ago, benefits of arugula nutrition were already appreciated, especially when people ate the seeds in addition to the raw leaves. It was actually thought of as a medicinal plant just as much as a food.

In traditional medicinal practices across the Mediterranean, Turkey, Lebanon and Syria, the seeds were used for flavoring oils and had widespread benefits — from working as a natural infertility treatment to improving skin problems and digestion.

In India, the leaves of the plant weren't even eaten, but the oil was commonly pressed from them to produce taramira, a medicinal and cosmetic tincture blend.

In Traditional Chinese Medicine, an important aspect of nutritional therapy which is often seen as essential for treating common pathologies based on qi deficiency or blood deficiency is eating fresh vegetables, especially green and cruciferous veggies.

Cruciferous vegetables are viewed as important for liver function and digestion. They are said to help to nourish the spleen and stomach, aiding in absorption of nutrients, and to support the liver in removing waste from the body.

They are also recommended to improve lung function and aid in balance of qi and yin, helping reduce conditions like phlegm, dryness, wind heat, wind cold and toxic heat.

Arugula vs. Kale vs. Spinach

As a member of the Brassica family of cruciferous vegetables, arugula is related to vegetables like broccoli, bok choy, cabbage, kale and Swiss chard.

Kale is one of the healthiest foods available, with exceptional nutritional value per calorie. Compared to kale, arugula has more calcium but less vitamin K, vitamin A and vitamin C.

Is arugula better than spinach? While both greens have a lot to offer, spinach nutrition is one of the best vegetable sources of calcium (although collard greens have even more), potassium, magnesium, vitamin A, vitamin K and folate.

In order to obtain a variety of antioxidants and plenty and nutrients, it's a good idea to eat different greens throughout the week or to mix several types together.

Risks and Side Effects

Arugula isn't known to be a common allergen or to cause side effects or reactions in many people. And because it's such a low-calorie, low-sugar vegetable, it’s virtually impossible to overeat these greens.

Although it's a cruciferous vegetable, it's low in chemical compounds that can potentially interfere with thyroid function (as some veggies can when eaten in high quantities), so there seems to be very little risk in eating it no matter what your current level of health is.

Final Thoughts

Arugula (Eruca sativa) is a leafy green and a member of the Brassica family of cruciferous vegetables, which always includes veggies like kale and Swiss chard.

It is a good source of nutrients, including vitamin K, vitamin A, folate and antioxidants, such as the carotenoids called lutein and zeaxanthin. It's a very low-calorie food, with less than 20 calories per serving.

Arugula health benefits include fighting cancer, protecting the eyes and skin, maintaining strong bones, supporting weight loss, improving digestion, preventing diabetes, and protecting the skin. Throughout history, it was also known to be a natural aphrodisiac.

This leafy green vegetable has a peppery taste and can be eaten either raw or cooked, so there are loads of ways to add some to recipes you already enjoy.