Alpha Lipoic Acid: Improve Insulin Sensitivity and Fight Diabetes!

What is it about foods like broccoli and spinach that make them so healthy? There's the fiber, vitamins and minerals, of course, but then there's other important chemical compounds we call antioxidants, too like alpha lipoic acid (ALA).

Chances are you've heard a lot about the many benefits of various antioxidants and high-antioxidant foods  fighting inflammation, helping beat cancer or heart disease, warding off depression and cognitive decline, and so much more but have you ever wondered what exactly antioxidants are and how they work in the body?

Alpha lipoic acid - one kind of antioxidant — is a type of compound found in plant foods we commonly eat that scavenges free radicals, fights inflammation and slows the aging process. But perhaps its most famous use is in treating diabetes naturally.

Humans also make a small amount of ALA on their own, although the concentration in our bloodstreams goes up substantially when we eat a healthy diet. Naturally abundant in foods like green veggies, potatoes and certain types of yeast, lipoic acid is similar to a vitamin in that it can also be man-made in a lab so it can be taken as an anti-inflammatory supplement (which is then called alpha lipoic acid).

What Is Alpha Lipoic Acid?

Lipoic acid is found in the body and also synthesized by plants and animals. It's present in every cell inside the body and helps turn glucose into fuel for the body to run off of. Is it essential that you consume a certain doseage of alpha lipoic acid every day? Not exactly.

Even though we can make some of it on our own without supplements or outside food sources (which is why it's not considered an essential nutrient), eating an antioxidant-packed diet plus potentially using ALA supplements can increase the amount circulating in the body, with studies show has far-reaching benefits.

ALA's most valuable role in the body is fighting the effects of free radicals, which are dangerous chemical-reaction byproducts that form during the process of oxidation. Within our cells, ALA is converted into dihydrolipoic acid, which has protective effects over normal cellular reactions.

As oxidation takes place in the body over time due to normal chemical reactions like eating or moving, but also from exposure to environmental pollutants and toxins certain compounds can become very reactive and damage cells. At times, this causes abnormal cells to grow and multiply, or it can have other effects like slowing metabolic efficiency and changing neuron signaling.

Like other antioxidants, alpha lipoic acid can help slow down cellular damage that is one of the root causes of diseases like cancer, heart disease and diabetes. It also works in the body to restore essential vitamin levels, such as vitamin E and vitamin C, along with helping the body digest and utilize carbohydrate molecules while turning them into usable energy.

In addition, alpha lipoic acid works like a synergist with B vitamins, which are needed for turning all macronutrients from food into energy. And it's synthesized and bound to protein molecules, making it act as a cofactor for several important mitochondrial enzymes.

Something that makes ALA unique is that it's both water-soluble and fat-soluble, unlike other nutrients (like B vitamins or vitamin A, C, D or E), which can only be properly absorbed with either one or the other.

There's some evidence that ALA is acts as a heavy metal chelator, binding to metals (also called toxins) in the body, including mercury, arsenic, iron and other forms of free radicals that make their way into the bloodstream through water, air, chemical products and the food supply.

Finally (as if this wasn't enough!), alpha lipoic acid can increase how the body uses a very important antioxidant known as glutathione, and it might increase energy metabolism too which is why some athletes use ALA supplements for enhanced physical performance.

Health Benefits

Because it acts like an antidote to oxidative stress and inflammation, alpha lipoic acid seems to fight damage done to the blood vessels, brain, neurons, and organs like the heart or liver. This mean it offers numerous benefits throughout the whole body, from naturally treating Alzheimer's disease to controlling liver disease.

Because ALA isn't an official essential nutrient, there hasn't been an established daily recommendation needed to prevent a deficiency. However, being low in antioxidants in general can speed up in the aging process, resulting in symptoms like a weakened immune function, decreased muscle mass, cardiovascular problems and memory problems.

Here are five ways that including more alpha lipoic acid in your diet (and for some people taking supplements too) can help keep you feeling young and healthy:

1. Fights Diabetes and Diabetic Complications

Because alpha lipoic acid can protect cells and neurons involved in hormone production, one benefit is it offers protection against diabetes. ALA is considered an effective drug in the treatment of diabetic distal sensory-motor neuropathy, which affects about 50 percent of people with diabetes.

In dietary supplement form, ALA seems to help improve insulin sensitivity and might also offer protection against metabolic syndrome — a term given to a cluster of conditions like high blood pressure, cholesterol and body weight. Some evidence also shows that it can help lower blood sugar levels.

ALA is used to help relieve complications and symptoms of diabetes caused by nerve damage, including numbness in the legs and arms, cardiovascular problems, eye-related disorders, pain, and swelling. That's why it should be part of any diabetic diet plan to treat this common disorder. People who experience peripheral neuropathy as a side effect of diabetes can find relief from pain, burning, itching, tingling and numbness using ALA, although most studies show that high doses in IV form are most effective as opposed to eating ALA-rich foods.

A major benefit of alpha lipoic supplementation in diabetics is the lowered risk for neuropathic complications that affect the heart, since around 25 percent of people with diabetes develop cardiovascular autonomic neuropathy (CAN). CAN is characterized by reduced heart rate variability and is associated with an increased risk of mortality in people with diabetes.

Research suggests that supplementing with 600 milligrams a day of ALA (or LA as it is sometimes called) for three weeks significantly reduces the symptoms of diabetic peripheral neuropathy, although some doctors choose to use doses up to 1,800 milligrams a day safely in their patients under supervision.

2. Preserves Eye Health

Oxidative stress can damage nerves in the eyes and cause vision problems, especially in people with diabetes or older adults. Alpha lipoic acid has been used successfully to help control symptoms of eye-related disorders, including vision loss, macular degeneration, retina damage, cataracts, glaucoma and Wilson's disease.

Results from certain studies demonstrate that long-term use of alphalipoic acid has beneficial effects on the development of retinopathy since it halts oxidative damage that can result in modified DNA in the retina.  As people age, their vision becomes much more compromised, which is why it's important to eat a nutrient-dense diet well before old age to prevent degeneration of eye tissue or vision loss early on.



3. Prevents Memory Loss and Cognitive Decline

We know that a nutrient-dense diet filled with various colorful brain foods helps protect memory. Some health care professionals use alpha lipoic acid supplements to further help prevent their patients from experiencing neuron damage, memory loss, motor impairment and changes in cognitive functioning because of it antioxidant activity.

ALA seems to easily make its way into the brain by passing the blood-brain barrier, where it can protect delicate brain and nerve tissue. It's also used to prevent strokes and other brain problems, including dementia in older adults.

Recent experiments using rats have shown that ALA can help reverse the damage in aging cells of the brain, improve performance in memory tasks, lower oxidative damage and improve mitochondrial function, although we still don't know how well these benefits can apply to aging humans.

4. Helps Boost Glutathione

Glutathione is considered the master antioxidant by many experts, since it's crucial for immunity, cellular health and disease prevention. Some studies have found that 300-1,200 milligrams of alpha lipoic acid helps increase the ability of glutathione to regulate the body's immune response and fight off diseases like diabetes/insulin resistance or even HIV/AIDS.

In adults, supplementation with alpha lipoic acid seems to positively impact patients with immune deficiency syndromes and serious viruses by restoring blood total glutathione levels and improving functional reactivity of lymphocytes to T-cell mitogens.

5. Might Help Protect Skin from Damage

When it comes to battling physical signs of aging on the skin, certain studies have found that topical treatment creams containing 5 percent alpha lipoic acid can help reduce fine lines caused by exposure to sun ways. Skin damage is one side effect of high amounts of free radicals, which is why antioxidant-packed fruits and veggies are said to keep you looking young.

Best Sources

The best way to get any nutrients is ideally through real food sources, since this is how your body knows how to absorb and use various chemicals best. ALA is found in many different plant and animal sources, since it's bound to protein molecules (especially lysine).

The concentration of ALA in different foods can vary widely depending on where they're grown, the quality of the soil, how fresh they are and how they're prepared, so it's hard to quantify how much is in each type of food. There hasn't been much research done to draw conclusions about how much ALA is found in particular foods, although we know vegetables and certain organ meats seem to be highest.

That being said, when you eat a whole food-based diet and vary the types of things you eat, chances are you consume a decent amount in addition to what your body already makes on its own.

Here are some of the best food sources of alpha lipoic acid :

Broccoli
Spinach
Red meat
Organ meat (sch as liver, hearts, kidneys from beef or chicken)
Brussel sprouts
Tomatoes
Peas
Brewer's yeast
Beets
Carrots

Dosage

If you do choose to take ALA supplements, keep in mind that taking more won't always offer better results. While side effects and risks of taking more seem to be very rare (considering it's a natural chemical found in the body at all times), as little as 20-50 milligrams per day seems to be beneficial for general preventative health. Larger doses up to 600-800 milligrams per day are sometimes used in patients with diabetes or cognitive disorders but not recommended for the general public.

Dosage recommendations differ depending on who you ask, but below are some general guidelines that are within the safe range:

• 50-100 milligrams for antioxidant purposes in generally healthy adults
• 600-800 milligrams for patients with diabetes (divided into two doses, usually tablets are 30–50 milligrams each)
• 600-1,800 milligrams for patients with neuropathy and diabetic neuropathy (dosages this high should only be taken with supervision from a doctor)

According to researchers from Oregon State University, the amounts of lipoic acid available in dietary supplements (ranging in dosage from 200-600 milligrams) can be as much as 1,000 times greater than the amounts that could be obtained through someone's diet alone! Taking ALA supplements with a meal is believed to decrease its bioavailability, so most experts recommend taking it on an empty stomach (or at least one hour before or after) for the best results.



Side Effects

Alpha lipoic acid supplements haven't been studied in children or women who are pregnant or breastfeeding, so right now it's intended for use in adults only.

Side effects of ALA in supplement form are generally rare but for some people can include: insomnia, fatigue, diarrhea, skin rash or low blood sugar levels (especially in people with diabetes or low blood sugar who are taking medications).

Drug Interactions

Some potential interactions, or circumstances where you want to speak to your doctor before taking extra alpha lipoic supplements, include:

• if you have a thiamine deficiency (vitamin B1), which is associated with liver disease/alcohol abuse
• if you're taking any medications for diabetes for insulin control, since this can raise the risk for hypoglycemia and low blood sugar
• if you're recovering from chemotherapy treatment or taking cancer medications if you have a history of a thyroid disorder

Olives Nutrition Facts: Fights Cancer, Heart Disease and Diabetes

They might be small, but did you know that olives nutrition packs quite a healthy punch? It's true.

Known mostly for making versatile, benefit-rich olive oil, olives are bursting with rich phytonutrients and are known for their high vitamin E content, cancer-fighting antioxidants and cardiovascular benefits. But that’s not all. What else does olives nutrition provide? Let's take a look.

What Are Olives?

Known mostly for their oil, olives are enjoyed all over the world. Native to the Mediterranean regions of Asia, Europe and Africa, olives come in many sizes and varieties, and offer a number of great health benefits.

Olives are a main component in the nutritious Mediterranean diet, which puts good fats at the forefront and encourages olive oil as the primary source of dietary fat. The diet doesn't encourage reducing fats, but rather replacing unhealthy fats with healthy ones like monounsaturated fats, which are found in olives.

Is an Olive a Fruit or a Vegetable?

If someone asked whether olives are a fruit or vegetable, most people probably wouldn't know the answer. Olives seem like they are in a category all their own, when in fact they're a fruit called a drupe (or stone fruit).

Drupes are characterized by a hard center pit (or stone) that holds a seed, surrounded by fleshy fruit. Their high fat content makes them a strange fruit, but they’re closely related to peaches, mangoes and even almonds.

Here are some more interesting facts about olives:

• The olive tree grows short and stout and usually peaks at 25 to 50 feet tall.
• Olives have been harvested anywhere between 6,000 and 8,000 years ago in the Eastern Mediterranean region.
• The olive branch has long been a symbol for peace and victory. The olive took years to cultivate, with growers waiting decades for fruit to harvest. Because of the time and patience needed, it was assumed those who chose to grow olives planned to live a long, peaceful life.
• In early Christian art, the olive branch appears with a dove to symbolize peace and the Holy Spirit in the Gospels. In Ancient Greece mythology, Athena competed with Poseidon to rule Athens. Athena won after planting the first olive tree because the court of gods and goddesses decided that was the better gift.
• Olives are harvested from October to January. Olive fruits cannot be eaten off the tree, as they're hard and bitter. Olives not being used for oil are hand-harvested to prevent bruising.

Health Benefits

1. Provide Tons of Antioxidants

Oxidation within the body is proven to be connected to the progression and growth of many diseases like heart disease and cancer. Olives are a high-antioxidant food that mainly provide polyphenols, which are antioxidants that have proven anticancer, antidiabetic, anti-aging and neuro-protective effects.

Olives even help boost blood levels of glutathione, which is one of the body's most important antioxidant nutrients because of it's ability to recycle antioxidants. Although each form of olive has varying levels of antioxidants, they're present in all of them. The benefits from antioxidants like those found in olives transcend almost all body systems and can be a major factor in disease prevention and treatment.

2. Lower Cholesterol and High Blood Pressure

Because olives are a good source of good fats, they don't damage arteries the way other fats do. Studies have proven olives' ability to lower blood pressure and help control and lower cholesterol as well. The hypotensive (lowering blood pressure) effects of olives are due to the oleic acid they contain.

Studies have shown significant decreases in blood pressure and overall cardiovascular inflammation after consumption of olives, olive oil and other food items in the Mediterranean diet.

3. Relieve Pain

Inflammation is at the root of disease, pain and injury in the body. NSAID pain relievers are effective in curbing pain but do damage to a number of other body systems. Olives are a natural ibuprofen. They inhibit the growth of enzymes that create inflammation and thus work as a natural pain reliever.

Inflammation also plays a large role in cardiovascular disease, which is another reason olives are heart-healthy.

4. Treat and Prevent of Cancer

The Mediterranean region has substantially lower levels of cancer than European and American countries. The phenolic compounds in olives have shown anti-tumor capabilities particularly in the breast, colon and stomach. There is promising evidence that olives are some of the best cancer-fighting foods around.

As with most dietary cancer therapies, the outlook is promising, but more research is needed.

5. Boost Heart Health

Olives nutrition has all of the things needed for a healthy heart and cardiovascular system: antioxidants, anti-inflammatory capabilities, healthy fats, as well as a great supply of copper and Vitamin E, both of which are important for optimum heart health.

A diet containing olives can not only treat symptoms of heart disease, but it has also been proven to significantly reduce the risk of heart-related complications, even in individuals with genetic predisposition to high blood pressure and heart problems. Olives nutrition can also help prevent coronary heart disease.

6. Work as a Natural Probiotic

A review of studies published in the European Journal of Nutrition showed that the phenolic compounds in olives can increase the number of good bifidobacteria, which produce vitamins and antibacterial chemicals in the body. Thus, olives improve gut health and enhance microbiome function.

7. Lower Risk for Diabetes and Obesity

Because olives are high in monounsaturated fats, they greatly reduce the risk for type 2 diabetes and obesity when substituted for foods containing other, more harmful fats. The antioxidants in olives also help inhibit the damage from diabetes-related oxidative stress, which makes olives an effective treatment for hyperglycemia and diabetic complications.

A review published in The American Journal of Clinical Nutrition studied the effects of olive oil consumption on type II diabetes incidence. Researchers followed 59,930 women 37-65 years old form the Nurses Health Study (NHS) and 85,157 women 26-45 years old from the NHS II who were free of diabetes, cardiovascular disease and cancer at baseline.

After 22 years of follow-up, results suggested that higher olive oil intake is associated with modestly lower risk of T2D in women and that hypothetically substituting other types of fats and salad dressings (stick margarine, butter, and mayonnaise) with olive oil is inversely associated with T2D.

In a randomized, single-blinded, placebo-controlled in 41 overweight or obese of adults 65 and older, the group provided olive oil to replace other oils showed decreased blood pressure, increased good cholesterol, and overall cardio-metabolic and immunological health benefits over the control group. This shows olives nutrition has the potential to treat obesity naturally.

8. Help Fight Infections

Many studies show how effective olives are in fighting off certain microbial, viral and fungal infections. Olive fruit and olive leaf extract have been used in this capacity in folk medicine and just recently have been proven in studies.

When tested, olive extract inhibited the growth of a number of viral, fungal and bacterial infections, including MRSA.

9. Prevent Osteoporosis

Olive polyphenols are beneficial in preventing bone loss. Many studies have shown the effectiveness of these compounds in the formation and maintenance of bone. Thanks to the phytonutrients that olives nutrition provides, olives should be added to any osteoporosis diet treatment.

Olives vs. Olive Oil

The distinction between the fruit and the oil lies in preparation and processing. There are pros and cons to both, but when consumed in recommended servings, they're both incredibly beneficial to your health.

Olives:

25 percent fat
Higher sodium: Olives are cured or pickled in salt
Olives have fiber, vitamin E, vitamin A, and are good sources of copper and calcium
Beneficial polyphenol content is lower than olive oil but polyphenols are still highly present in fruits harvested early and those that were irrigated properly

Olive Oil:

Almost 100 percent fat
Lower sodium: almost zero sodium
Beneficial polyphenols are preserved in extra virgin olive oil

Nutrition Facts

Olives are a low-calorie snack option and great added ingredient to scores of dishes like salads, pastas and pizza. Although there are many varieties of olives, most have a similar nutritional makeup.

An average olive weighs approximately four grams, so the following nutritional information applies to a serving of about 40 olives.

100 grams of green olives, canned or pickled have (in recommended daily values):

• 145 calories
• 3.8 grams carbohydrates
• 1 gram protein
• 15.3 grams fat
• 3.3 grams fiber
• 1,556 milligrams sodium (65 percent)
• 3.8 milligrams vitamin E (19 percent)
• 393 IU vitamin A (8 percent)
• 0.1 milligram copper (6 percent)
• 52 milligrams calcium (5 percent)
• 0.5 milligram iron (3 percent)
• 11 milligrams magnesium (3 percent)

Sodium Concerns

As a high-sodium food, you might ask, Are olives really good for you? With a serving this large (100 grams), the sodium content is high (1,556 milligrams per 100 grams or 65 percent DV), and it can be high in many varieties because of the curing process. But when eaten in correct serving sizes, olives are very healthy. It's important to keep an eye on sodium content if and when that information is available, as some olives are cured differently than others.

Fats in Olives

Although the fat content in olives is also high, it's primarily good fat. Olives provide monounsaturated fatty acids, and more specifically oleic acid, which is linked with a number of health benefits like lowering inflammation and helping fight heart disease. (20) The fats found in olives and the Mediterranean diet are a great substitute for harmful fats.



Purchasing

Many grocery stores now offer olive options beyond what you can find in traditional jars and cans. Olive bars, which feature a number of different varieties, are available to let you experiment with different types without buying an entire container.

Some olives are pitted, while others are stuffed with peppers, garlic or cheeses. Some popular olives include kalamata olives, which are cured in a red-wine vinegar brine. Green olives are harvested early and therefore have the highest polyphenol content. They're used in martinis and come in many tasty, stuffed varieties.

Olive fruit with the highest phenolic content include Cornicabra, Coratina, Moraiolo and Koroneiki. Black olives, which have the highest oil content but the lowest phenolic levels, typically come in cans and are a popular toppings for pizzas and dips.

Olive Classifications

• Green olives: Harvested in October at the earliest stages of maturity.
• Pink olives: Slightly riper, these have a rose or brown color and are harvested in November prior to reaching full maturity.
• Black olives: Harvested in December at full maturity, they’re smooth with a black skin and deep reddish-black hue.
• Wrinkled black olives: Not to be confused with dry-cured olives, these are fully ripened fruits harvested in January.

Olives can be enjoyed on their own or paired with meats and cheeses for a great appetizer. Olives can be ground into spreads or used as a condiment. They can also be added as a zesty ingredient to many dishes. The best part about olives is that they're very easy to incorporate, as they pair well with many flavors and textures.

Side Effects

Olive allergies do exist, but are very rare. If you're concerned, try olives in moderation for the first time. In addition, some olives contain heavy metals, but levels are generally below legal limits and are therefore safe.

Acrylamide is present in some canned, black olives (some with higher levels than others). Large amounts of acrylamide are linked to higher risk of cancer and should be limited, if not completely avoided.

If the information is available, it's important to keep an eye on sodium levels, as some olives have higher sodium levels due to processing.

Final Thoughts

• Known mostly for making versatile, beneficial olive oil, olives are bursting with rich phytonutrients and are known to provide antioxidants, lower cholesterol and high blood pressure, relieve pain, treat and prevent cancer, boost heart health, work as a natural probiotic, lower risk for diabetes and obesity, help fight infections, and prevent osteoporosis.
• The distinction between the fruit and the oil lies in preparation and processing. Olives have higher sodium and less fat, while olive oil has more beneficial polyphenols that are preserved in extra virgin olive oil.
• Olives are a high-sodium food, so look for organic olives that don't have any added sodium. In addition, as with most foods, consume them in moderation.
• Olives are actually a fruit called a drupe (or stone fruit). Drupes are characterized by a hard center pit (or stone) that holds a seed, surrounded by fleshy fruit.

Bitter Melon: the Medicinal Fruit for Diabetes, Cancer and More

Bitter melon (Momordica charantia) is a type of edible, medicinal fruit that is native to Asia, Africa and parts of the Caribbean. It has a very long history of use in China, Ayurvedic medicine - a traditional system of healing that has been practiced for India for over 3,000 years - and also in some of the healthiest places of the world, such as Okinawa, Japan (one of the world's blue zones).

Records show that culinary and medicinal uses of bitter melon originated in India, then were introduced into Traditional Chinese Medicine practices around the 14th century. Knowing that bitter foods tend to be cleansing for the body and capable of boosting liver health, the Chinese were attracted to bitter melon's extremely sour taste. They began cooking and using the fruit in recipes, as well as juicing it to create a tonic in order to help treat such conditions as indigestion, an upset stomach, skin wounds, chronic coughs and respiratory infections.

Bitter melon has been the focus of well over 100 clinical and observational studies. It's best known for its hypoglycemic affects (the ability to lower blood sugar), and research shows that the melon's juice, fruit and dried powder can all be used to mimic insulin's effects and treat diabetes.

Although researchers state that further studies are required to recommend its use for certain conditions, according to a 2004 review published in the Journal of Ethnopharmacology, findings show that bitter melon has some of the following benefits:

Managing blood sugar levels and diabetes
Reducing respiratory infections such as pneumonia
Lowering inflammation and raising immunity
Treating abdominal pain, peptic ulcers, constipation, cramps and fluid retention
Increasing cancer-protection
Reducing fevers and coughs
Lowering menstrual irregularity
Treating skin conditions including eczema, scabies and psoriasis
Antiviral, antibacterial and anthelmintic properties (including those that can be used to prevent or treat parasites, HIV/AIDS, malaria and even leprosy)
Treating gout, jaundice and kidney stones
Managing symptoms of autoimmune disorders including rheumatoid arthritis

What Is Bitter Melon?

Momordica charantia goes by several common names around the world, including bitter melon, bitter gourd, balsam, bitter apple and carilla fruit. It belongs to the cucurbitaceae plant family and today is primarily grown in two varieties for its medicinal benefits (M. charantia var. charantia and M. charantia var. muricata), mostly throughout parts of India.

Over a dozen different species of the plant can be found growing throughout the world, and the beneficial properties, taste, texture, size and appearance differ from plant species to species. The most widely grown type of bitter melon plant produces a small, round fruit that has a distinct, highly sour/tart taste.

The immature fruit is sometimes eaten as a vegetable and added to stir-fries or other recipes, especially throughout Asia. It can be consumed both raw and when cooked, as well as used to make a concentrated extract that contains high levels of anti-inflammatory, antibacterial, antiviral compounds.

Nutrition Facts

• According to the National Bitter Melon Council, at least 32 active chemicals have been identified in bitter melon.
• What gives the bitter melon plant it's signature sour flavor is a type of alkaloid momordicine compound, which is produced in the plant's fruit and leaves.
• In immature vegetable form, bitter melon is also a good source of nutrients including vitamin A, vitamin C, iron and phosphorus.
• One of its most important attributes, Momordica charantia contains biologically active phytonutrients and antioxidants. These include chemical compounds such as phenolic acids, glycosides, saponins, alkaloids, fixed oils, triterpenes, insulin-like peptides, and certain types of anti-inflammatory proteins and steroids.
• Studies have identified specific phenolic and flavonoid compounds within bitter melon that are responsible for many of its anti-diabetic and anti-cancer effects. These include gallic acid, tannic acid, catechin, caffeic acid, p-coumaric, gentisic acid, chlorogenic acid and epicatechin. Research shows these help to reduce inflammation, balance hormones, regulate appetite, help prevent obesity, prevent tumor growth and much more.

Health Benefits

1. Helps Normalize Blood Sugar Levels

Findings from both human and animal studies have demonstrated a hypoglycemic effect of concentrated bitter melon extract, meaning it helps to lower blood glucose (sugar) levels and regulate the body's use of insulin. In many ways, bitter melon extract acts just like insulin that the body produces naturally.

The Journal of Ethnopharmacology reports that Over 100 studies using modern techniques have authenticated its use in diabetes and its complications. Diabetic symptoms and complications that bitter melon extract can help to manage include:

• Insulin resistance and high blood sugar levels
• Nephropathy (kidney damage)
• Eye disorders such as cataracts or glaucoma
• Hormonal irregularities and menstrual changes in women
• Heart complications and blood vessel damage
• While multiple studies have found that Momordica charantia can be beneficial in normalizing blood sugar and managing diabetes, its effects seem to depend on how it is consumed. A 2013 study published in the Journal of Agricultural Food Studies showed that bitter melon consumed in both raw or juice form helps to lower blood glucose levels in healthy and diabetic animals, although other studies have found that responsiveness differs depending on the individual.

This study analyzed the hypoglycemic effects of bitter melon extract and seeds on mice with either normal or elevated blood sugar levels. The data showed that bitter melon extract (1 g/kg) significantly lowered the blood glucose level of both normal and diabetic mice.

It did so primarily by regulating the insulin signaling pathways in muscles and fat cells (adipose tissues), helping cells to take up more glucose from the blood as needed. Bitter melon was shown to target insulin receptor sites and stimulate downstream pathways, leading researchers to conclude it can serve as a beneficial regulator of glucose metabolism.

Other research has identified a mixture of active constituents within bitter melon that are responsible for its anti-diabetic abilities. These include: steroidal saponins (known as charantins), insulin-like peptides and alkaloids, which are most heavily concentrated in fruit of the Momordica charantia plant.

2. Fights Bacterial Infections and Viruses

Research has demonstrated that bitter melon contains several forms of antibacterial as well as antiviral agents. These agents are capable of lowering susceptibility to such infections as Helicobacter pylori (a very common bacteria tied to the formation of stomach ulcers when someone's immune function is low), along with viruses including HIV.

A report printed in the International Journal of Microbiology states that powdered bitter melon has been used in Ayurveda for centuries for dusting over leprous and other intractable ulcers and in healing wounds, especially when mixed with cinnamon, long pepper, rice, and chaulmugra oil. In recent years, bitter melon extract has been successfully used against pylorus ligation, aspirin and stress-induced ulcers in rats, showing significant reductions in ulcer symptoms.

Additionally, studies have identified anthelmintic agents within bitter melon, a group of anti-parasitic compounds that help expel parasitic worms and other internal parasites from the body. Anthemintics work by killing parasites internally, without causing significant damage to the host (the person or animal carrying the parasite).

3. Improves Digestive and Liver Health

There's evidence that bitter melon extract can help reduce stomach and intestinal disorders, decrease kidney stones, help prevent liver disease and improve liver function, help treat parasitic worms that enter the GI tract, reduce symptoms of inflammatory bowel disease (including colitis) and improve overall digestive health.  Research done at Annamali University in India showed that extract from bitter melon increased levels of glutathione peroxidase (GPx), superoxide dismutase (SOD) and catalase, helping to improve detoxification and prevent liver damage.

Bitter melon also has natural laxative effects, and therefore helps to relieve constipation. A traditional use of bitter melon was for reducing stomach pains and ulcers. Recently, it has even been discovered that it can help act against Helicobacter pylori bacteria that contributes to ulcer formation.

4. Can Help Increase Cancer Protection

Although study results have been inconsistent, several studies have demonstrated bitter melon's efficacy in preventing or managing various types of cancers: lymphoid leukemia, lymphoma, choriocarcinoma, melanoma, breast cancer, skin tumor, prostatic cancer, carcinoma of the tongue and larynx, bladder cancer and Hodgkin's disease.

How does bitter melon act like a cancer-fighting food?

The Department of Biophysics, Molecular Biology and Bioinformatics at the University of Calcutta states that Momordica charantia has anti-cancerous, anti-mutagenic, anti-tumourous properties.

While more research is still needed, to date a small group of studies have found that cancer patients using bitter melon in addition to other treatments have shown promising results. Extracts of bitter melon have been shown to increase metal chelating, promote detoxification, prevent lipid peroxidation, and inhibit free radical damage which contributes to cell mutations and tumor growth.

The School of Biomedical Sciences at University of Hong Kong has identified over 20 active components within bitter melon that have anti-tumor properties. On conclusion of their research regarding bitter melon as an anti-diabetic, anti-HIV and anti-tumor compound, they stated that bitter melon is a cornucopia of health and deserves in-depth investigations for clinical application in the future.

5. Reduces Respiratory Disorders and Symptoms

Through increasing detoxification, improving blood flow, lowering inflammation and decreasing free radical damage, bitter melon is capable of preventing common illnesses such as coughs, colds or the flu.

A strong immune system and well-functioning digestive system are essential for fending off potential infections and diseases, as well as reducing seasonal allergies and asthma. In Traditional Chinese Medicine, juice from bitter melon fruit has been used to treat dry coughs, bronchitis and sore throats for hundreds of years.

Studies today show that bitter melon juice, fruit and seeds can be beneficial for preventing respiratory illnesses, coughs, mucus and food allergies.

6. Helps Treat Skin Inflammation and Wounds

Several studies have identified anti-inflammatory compounds within bitter melon that help treat skin conditions such as eczema and psoriasis. Due to its antibacterial properties, traditionally (and sometimes still today) bitter melon has also been used topically on the skin to treat deep skin infections (abscesses) and wounds without the use of antibiotics.

7. May Help Prevent Obesity an Heart Disease

The fruit extract of bitter melon has shown strong antioxidant activities in both human and animal studies. In addition to balancing hormones related to diabetes, there's potential for bitter melon to act as a therapeutic agent for preventing obesity and other symptoms related to metabolic syndrome and cardiovascular disease (such as high cholesterol and high blood pressure).

Although more research is still needed, experimental animal and clinical studies show that bitter melon is beneficial in preventing weight gain by way of mediating and inducing lipid and fat metabolizing processes, gene expressions that control appetite and body weight, and reducing inflammation.

A 2015 report published in the Journal of Lipids showed that bitter melon has metabolism-boosting effects:

Proinflammatory cytokines and oxidative stress have been shown to be responsible for developing metabolic disturbances, such as insulin resistance and activation of immune response in liver, adipose tissue, and muscles. Several investigational reports suggest that bitter melon can reduce body weight in high fat diet induced obesity in laboratory animals. Bitter melon supplementation prevented the body weight gain and visceral fat mass significantly in rats fed high - weight reduction may be a result of increased fatty acid oxidation which ultimately facilitates weight reduction.

Interesting Facts

Asian and African folklore and herbal medicine practitioners were some of the first to adopt bitter melon. The fruit has been used in healing systems native to places such as India, Indonesia, Turkey, Japan and Turkey for at least 700 years!

In Turkish folk medicine, bitter melon is known as a stomach soother, despite its strong, sometimes off-putting taste. Turkish healers used bitter melon hundreds of years ago to soothe ulcers, constipation, water retention, bloating and more.

In India, bitter melon is considered one of the most important plants for Ayurvedic ethnobotanical practices. In Ayurveda, the fruit has been used to help balance hormones, manage symptoms of diabetes, reduce digestive upset, treat skin disorders or wounds, and also as a natural laxative for treating constipation. Bitter melon has also earned a reputation for acting a natural cough suppressant and protector of respiratory diseases.

Today, bitter melon is still widely used as a vegetable in daily cooking in places like Bangladesh and several other countries in Asia. As it has been for hundreds of years, it's still used as a medicinal plant for the treatment of various diseases in developing countries (like Brazil, China, Colombia, Cuba, Ghana, Haiti, India Mexico, Malaya, Nicaragua, Panama and Peru) due to its availability, low cost and multi-purpose uses. It's also a popular addition to stir-fries in China, India and Japan and promoted for its digestive-boosting benefits.

How to Use

Bitter melon fruit can be eaten on its own, cooked with, or consumed in extract/tablet form. Look for immature melon fruit that is green, firm and free from bruising or splitting. Store it at cool temperatures, ideally in the refrigerator, for 1-2 weeks or until its green color starts to shot spots.

If you're able to find the whole fruit, you can try cooking it in a way that it's traditionally prepared in Asia: stir-frying it with potatoes, garlic, chili and onion until some of its strong smell is reduced.

Up to 100 milliliters of fresh bitter melon juice can be taken once a day. If you'd like to reduce the bitterness of the fresh fruit or fresh fruit juice, use a small amount diluted with fresh squeezed fruit or veggie juice, or add a small amount of raw honey.

Dosage of bitter melon extract depends on the condition being treated. Most research shows that taking around 1000-2000 milligrams daily has the strongest effects. Many brands recommend splitting doses into 2-3 servings and taking capsules after meals to help with absorption.

Bitter melon is usually taken in doses of 1-2 capsules, three times a day after meals, for up to 3 months. This amount has been shown to help with improvement in blood sugar management/diabetic conditions, but not enough is known about its effects when used for more than 3 months straight.

Look for pure bitter melon extract in tablet or capsule form that is ideally certified organic, Non-GMO Project Verified, gluten-free, magnesium stearate free, and contains no synthetic additives.

Risks and Side Effects

Based on research that's available at this time, bitter melon is meant to be used in conjunction with other preventive measures (like eating a healthy diet and exercising to control inflammation), along with conventional treatments when necessary. Here are some possible side effects and precautions to consider before using bitter melon products:

• While this melon has proven hypoglycemic effects, available scientific data is not sufficient to recommend its use for treating diabetes without careful supervision and monitoring. The Memorial Sloan Kettering Cancer Center concludes that bitter melon cannot be recommended as a replacement therapy for insulin or hypoglycemic drugs at this time, so if you're pre-diabetic or diabetic, it's best to talk to your doctor about using bitter melon extract in addition to your current treatment plan. Because bitter melon lowers blood sugar, it can interact with medications for diabetes. If you take diabetes medications keep in mind it might lower your blood sugar too much, and therefore monitoring is recommended.
• Pregnant women, those who are trying to become pregnant, and women who are breastfeeding should not consume bitter melon, since research shows that it has some abortifacient properties (those that can cause miscarriages), can cause menstrual bleeding, and has certain anti-fertility capabilities.
• If you've recently undergone surgery, have been fasting, or lost substantial blood for another reason, bitter melon should be avoided, since it can interfere with blood sugar control and cause side effects like dizziness or fainting.

Final Thoughts

Bitter melon (also commonly called bitter gourd) is a sour, green fruit is commonly eaten in Asia and used around the world for its many medicinal properties.

Benefits include increasing immunity, lowering diabetes symptoms, fighting free radical damage and inflammation, treating skin problems, improving digestion and helping to prevent cancer.

It can be consumed raw, cooked or extract and tablet form. Between 1,000-2,000 milligrams of this melon extract daily (split into 2-3 dosages) is usually recommended for treating most conditions, although bitter melon should be avoided by pregnant women, those taking diabetic medications, and people recovering from surgery.

Chicory Root: The Coffee Substitute Loaded with Fiber

Do you love your morning of cup of nutrition-rich coffee but find yourself worried about a caffeine overdose? Chicory root may be just the answer you're looking for.

This popular coffee substitute does so much more than just take the place of your favorite breakfast beverage. In addition to providing a boost of extra dietary fiber, chicory root adds a smooth, creamy texture to foods, which makes it a great fat replacement in ice creams, margarines and dressings for those looking to effortlessly increase weight loss.

While this doesn't necessarily replace all the high-quality fiber found in fruits, vegetables, whole grains and other high-fiber foods, there are many potential health benefits of chicory root, making it a valuable addition to your daily diet.

What Is Chicory Root?

Chicory root comes from a perennial herbaceous plant of the dandelion family, which usually has bright blue flowers. Many varieties are cultivated for salad leaves, including endive or chicons, but ground chicory root is also used for baking or swapped in for coffee.

Chicory root is a bit wood-like and, due to its fibrous composition, it's not digested in the small intestine but instead maintains its forms as is travels to the colon or large intestine.

The chicory root (Cichorium Intybus) has been around for quite some time and has been cultivated since ancient Egypt. It has also been a popular addition to coffee in France since the 19th century, where it was commonly roasted and ground.

Health Benefits

1. Reduces Stress

Caffeine is one of the main ingredients found in coffee, and even small amounts are found in the decaffeinated versions. Consuming caffeine can exacerbate stress, so cutting back on your intake can really help lower levels of epinephrine and cortisol, both of which are released during stressful situations.

A 2006 study published in Pharmacology Biochemistry and Behavior showed that regular consumption of caffeine combined with stress caused a significant elevation in cortisol levels. Since chicory contains no caffeine, it’s a great substitute to help reduce your caffeine consumption and keep cortisol levels in check.

2. Contains Anti-Inflammatory Properties

Chicory is a great source of plant polyphenols, which are natural compounds that have the ability to help combat inflammation.

A study conducted at the University of P Medical School in Hungary found that consuming caffeine-free chicory coffee for one week led to significant improvements in red blood cell deformability, which describes the body's ability to respond to inflammation by restoring cells to their original condition.

This means that chicory can reduce inflammation, which is incredibly important. Why? Because inflammation is the root of most diseases, so reducing inflammation can help stave off many chronic health conditions before they even start.

Although more research is needed to evaluate the effects of chicory root for thyroid health, it could also potentially relieve symptoms caused by autoimmune disorders such as Hashimoto's disease, which is a thyroid condition that causes symptoms like weight gain and fatigue.

3. Protects the Liver

Some research shows that chicory root extract can help protect against free radical formation to prevent possible toxicity to the liver. According to one review, treatment with chicory extract was able to significantly reduce oxidative stress and block cell damage to promote liver health.

These impressive results demonstrate that chicory extract is rich in natural antioxidants and effective at scavenging harmful free radicals. Therefore, it could potentially boost the defense system of the body while also cleansing the liver.

4. May Prevent or Delay the Onset of Diabetes

There are many natural ways to manage and treat diabetes, and it all starts with diet. Chicory may be a good addition to a diabetic diet plan to help prevent or treat this common condition.

In one study published in the Journal of Traditional and Complementary Medicine, the effects of roasted chicory extract were examined in 47 healthy adult participants. Chicory root extract was found to improve levels of of adiponectin, a protein that regulates blood sugar levels as well as fatty acid breakdown, which suggests that chicory root extract could delay or prevent the early onset of diabetes as well as improve bowel movements due to its fiber content.

5. Helps Manage Osteoarthritis

Interestingly enough, a clinical trial conducted by the Rheumatic Diseases Division at the University of Texas Southwestern Medical Center's Department of Internal Medicine concluded that the extracts of chicory root may have anti-inflammatory properties that could help treat osteoarthritis.

In the study, 18 participants over the age of 50 with osteoarthritis of the hip or knee were treated with chicory for one month. Of the 18 patients who completed treatment, at least 13 patients showed a 20 percent improvement in response to pain and stiffness, showcasing chicory's ability to help treat this joint pain.

6. Aids Gut Health

Chicory root contains inulin, which is a prebiotic. In fact, a 100-gram serving of fresh chicory roots contains about 68 grams of inulin, making it one of the best food sources of prebiotics available.

Prebiotics can help promote the growth of beneficial bacteria in the gut. This is why you're likely to see inulin, or chicory root fiber, in many probiotic supplements.

Not only can promoting the growth of your good gut bacteria help enhance digestive health, but it may also boost immune function, optimize nutrient absorption and reduce inflammation as well.

7. Relieves Constipation

Chicory root fiber has been shown to relieve constipation, thanks in large part to its content of inulin. For example, research published in the International Journal of Food Sciences and Nutrition examined the impact of daily consumption of chicory in older adults with constipation over a period of 28 days.

The study revealed that volunteers in the inulin group reported increased satisfaction about digestion and reduced defecation difficulties during the supplementation. Daily supplementation with 15 grams inulin improves constipation and quality of life in an elderly population with constipation.

Nutrition Facts

Chicory is a great source of several key nutrients, including fiber, vitamin B6 and manganese. Plus, it also contains a small amount of other micronutrients, such as vitamin C and potassium.

One raw chicory root, which is about 60 grams, contains approximately:

• 44 calories
• 10.5 grams carbohydrates
• 0.8 gram protein
• 0.1 gram fat
• 0.9 gram fiber
• 0.1 milligram vitamin B6 (7 percent DV)
• 0.1 milligram manganese (7 percent DV)
• 3.0 milligrams vitamin C (5 percent DV)
• 74 milligrams potassium (5 percent DV)

Uses

Chicory root fiber contains inulin, a type of plant-based carbohydrate that cannot be broken down by digestive enzymes. It is typically produced by pulling the inulin from the roots of chicory plants, which creates chicory root extract.

Inulin is classified as both a soluble fiber and a type of prebiotic. Soluble fiber can hold water and thicken, which can add bulk to foods. It's one of the reasons that it’s widely used in recipes, along with its ability to retain moisture and create a creamy texture.

Inulin is frequently found in low-fat or dairy-free yogurt, ice cream and ready-to-drink protein shakes. Breads and baked goods may contain inulin to replace gluten as well. Soluble fibers also help slow down the time it takes for food to travel through the body, which can help you feel fuller for longer while also stabilizing blood sugar levels.

Ice cream, yogurt, protein shakes, high-fiber/low-carb energy bars, cereals, breads and granola products often contain chicory root fiber. In addition to adding bulk to foods, it also makes products a bit healthier by boosting their fiber content, without adding extra calories.

In addition, it's cheap to manufacture and has a naturally sweet taste. This is yet another attractive characteristic for food manufacturers, as using a chicory root sweetener can bump up the flavor of foods without added sugar, calories or carbs. It also makes it a great addition to a ketogenic diet for those looking to quickly boost weight loss while also cutting back on carbs.

Inulin's pleasant taste and low cost are reasons why it's been used in combination with coffee during times of shortages. In fact, that discovery led to what is still known today as New Orleans-style coffee or chicory root coffee, which is a blend of regular or decaffeinated coffee and chicory root powder.

Wondering where to buy chicory root fiber? Thanks to its growing popularity, it can often be found at many supermarkets and health food stores. It's also widely available online, either ground or in supplement form.

Chicory Root vs. Psyllium Husk

Chicory root and psyllium husk are both rich in fiber, which can be useful for maintaining blood sugar control and supporting regularity. Psyllium husk comes from a shrub-like herb called Plantago ovata, which grows worldwide but is most common in India. Meanwhile, chicory root fiber is the root of the chicory plant and has a pleasant, sweet taste.

Both are commonly used as supplements in tablet or capsule form. Ground chicory root and psyllium husk can also be added to smoothies or shakes as well.

Here's a closer look at how the two stack up:

Chicory Root

Natural, plant-based starch
Treats diabetes
Relieves constipation
Improves cholesterol levels
Prebiotic
High-fiber
Remedies IBS
Treats diarrhea
Treats eczema
Relieves gas and bloating

Psyllium Husk

Natural, plant-based starch
Treats diabetes
Relieves constipation
Improves cholesterol levels
Prebiotic
High-fiber
Treats diarrhea
Helps eczema
Relieves gas and bloating
Reduces colon cancer risk and heart disease
Treats hemorrhoids, hypertension and inflammatory bowel diseases

Interesting Facts

It's thought that the coffee mixed with chicory concoction probably began in Holland and spread across other parts of Europe in the 1800s. Chicory root has traditionally been used in tea or in medicinal remedies to treat issues like jaundice, liver enlargement, gout and rheumatism.

While chicory became an American interest, coffee became the beverage of choice, and New Orleans became the second largest importer of coffee in the United States. However, it was during the American Civil War that Louisianans considered adding chicory root to their coffee due to the Union naval blockades cutting off shipments to the port.

In fact, chicory root was often used in times of shortages of coffee and was even used in prisons to help stretch out the coffee supply. Acorns and beets were later used in place of coffee as well. However, chicory had a more similar flavor profile, making it a much better and more cost-effective match.

Regardless, any Louisiana native will tell you that it's not only one of the best and most delicious traditions, but it's also a must-have when visiting. Known as the chicory in a caf au lait, which is chicory coffee with hot milk, it has become an essential part of the history of New Orleans. You can find chicory a the grocery in the coffee aisle, and most claim that the few brands available all originated right in New Orleans.

Risks and Side Effects

There are numerous studies that still need to be conducted regarding chicory root fiber and chicory root extract. While research shows that there are several health benefits of chicory root, it's always best to get fiber from whole foods whenever possible.

If you have any underlying health conditions, be sure to check with your doctor before consuming chicory or taking a chicory root supplement. Chicory coffee is not recommended for women who are pregnant as it may trigger menstrual bleeding or miscarriage.

Some people may also be allergic to chicory, which can cause chicory root side effects like hives, rashes, itching and swelling. If you experience these or any other side effects after consuming chicory, discontinue use immediately and talk to your doctor.

Final Thoughts

• Chicory root is a type of fiber called inulin, which is a plant-based carbohydrate that cannot be broken down by human digestive enzymes.
• Chicory root fiber is a common ingredient in many high-fiber and gluten-free products, which is produced by pulling the inulin from the roots of chicory plants.
• Some of the potential chicory root benefits include reduced stress, decreased inflammation and better gut health. It may also help protect the liver, promote blood sugar control and help manage osteoarthritis.
• Inulin is also classified as soluble and as a prebiotic. Soluble fibers can hold water and thicken or gel up, which can add bulk to foods. It's one of the reasons that chicory root fiber is widely used in many products, along with its ability to retain moisture and provide a creamy texture.

Top 7 Benefits of Green Tea: The No. 1 Anti-Aging Beverage

You've probably heard a lot about the health benefits of drinking tea, especially the benefits of green tea, considered by many to be the ultimate anti-aging beverage. In Okinawa, Japan - one of the world's Blue Zones tha's associated with longevity drinking green tea daily is considered essential. A popular practice is sipping on a combination of steeped green tea leaves, jasmine flowers and a bit of turmeric throughout the day.

According to a report published in the Journal of the American College of Nutrition, Tea is the most consumed drink in the world after water.

What is green tea good for?

According to dozens of studies, regularly drinking this tea may reduce your risk of developing heart disease or Alzheimer's, help you maintain better bone mineral density, ward off eye diseases that affect vision in older age, prevent strokes, and even extend your life.

What Is Green Tea?

What are different green teas made of exactly, and are they totally natural? Green, black and oolong teas come from the Camellia sinensis plant. Green tea consists of leaves that haven't been fermented so they contain the highest level of antioxidants. For example, flavonoid antioxidants account for about 30 percent of the dry weight of green tea leaves.

Some of the antioxidants and healing compounds found in green tea include polyphenols, catechins and various other types of flavonoids - the same anti-aging compounds found in things like red wine, blueberries and dark chocolate. Despite that it does contain small amounts of caffeine, green tea consumption has been associated with more health benefits than even many of the healthiest foods available to us. Studies have found that the benefits of green tea are due to the fact this tea contains more healing compounds than many other herbs, spices, fruits and vegetables, truly making it a powerful superfood.

7 Benefits of Green Tea

What does green tea do once you drink it that promotes better health and longevity? The Mayo Clinic summarized some of the findings about green tea in 2008. A combination of epidemiological and population studies seem to suggest that the benefits of green tea may include:

• Reducing atherosclerosis and risk of heart disease
• Lowering blood pressure
• Reducing cholesterol levels
• Reducing inflammation in arthritis cases
• Improving bone density
• Improving memory
• Preventing cancer

Among many other benefits of green tea, below is more about some of the major perks associated with drinking this tea:

1. Helps Protect Heart Health

A great deal of evidence from randomized controlled trials suggests that consumption of flavan-3-ols and anthocyanidin antioxidants, the types found in green tea, is beneficial for metabolic and cardiovascular health. When it comes to preventing many of the risk factors for heart disease, such as having high blood pressure or cholesterol levels, some evidence shows that green tea contains 10 beta-blocking compounds, seven calcium channel blockers and 16 diuretic compounds. It also has more ACE-inhibiting properties than many other plant foods that are commonly consumed, which helps increase the amount of blood your heart pumps and lowers blood pressure.

According to a study published in the journal Chinese Medicine, many of the beneficial biological effects of flavonoids on heart health seem to be due to cell-signaling effects that lower inflammation.  Not only do flavonoids have anti-inflammatory capabilities, but they’re also antithrombogenic, antidiabetic, anticancer and neuroprotective compounds.

2. May Help Prevent Alzheimer's or Memory Loss

In 2004, scientists at the University of Newcastle studied the effects of black and green tea on Alzheimer's disease. In laboratory studies, both teas prevented the breakdown of acetylcholine, the neurotransmitter strongly linked with memory. The teas also inhibited enzymes known as BuChE and beta-secretase. These enzymes are found in protein deposits found in the brain of Alzheimer's patients.

Japanese researchers published a study on green tea and its effect on the beta-amyloid protein plaques found in Alzheimer's disease in the April 2008 issue of the Journal of Nutritional Biochemistry. The protein plaques associated with Alzheimer's disease increase brain cell damage and death due to oxidative stress. The researchers found that green tea catechins reduced the level of damaging free radicals in the brains of rats. The green tea rodents showed much less plaque-induced deficits in memory compared to rodents that didn't receive green tea and those that were infused with beta-amyloid proteins.

Scientists have also discovered that the antioxidants flavonoids may also protect the brain from oxidative stress. The scientists extrapolated that a human would need to drink about three liters of liquid infused with 0.5 percent of the catechins to get similar effects. However, because humans ingest other antioxidants in the form of vitamins and plant polyphenols, it's likely that a much lower quantity could be effective in protecting memory.

3. Helps Protect Brain Cells From Free Radical Damage

In 2007, Salk Institute researchers found that the flavonoid epicatechin, found in blueberries, cocoa, grapes and tea, improved memory ability in mice. The researchers found that epicatechin seemed to promote blood vessel growth in the brain.

In 2009, King's College researchers found that epicatechin may protect brain cells through mechanisms unrelated to its antioxidant ability, as epicatechin is one of the few flavonoids that can cross the blood-brain barrier. The King's College researchers reported that somehow epicatechin protects brain cells from the negative effects of beta-amyloid plaques, although the exact mechanism of how this works is still not entirely know.

4. May Help Prevent Diabetes or Insulin Resistance

Certain studies indicate that intake of flavan-3-ols and/or anthocyanidins found in green tea may improve glycemic control and help normalize blood sugar levels. Due to its anti-inflammatory properties, green tea is believed to be beneficial for those who are at-risk or diagnosed with type 2 diabetes. Green tea's catechins, especially EGCG, appear to have anti-obesity and antidiabetic effects.

5. Promotes Bone Health

University of Hong Kong researchers published a study in the August, 2009 Journal of Agricultural and Food Chemistry concerning green tea and bone health. When the bone cells of rats were exposed to green tea catechins, EGC in particular stimulated an enzyme that promotes bone growth by 79 percent. The catechins also increased bone mineralization and weakened the activity of cells that reabsorb bone rather than form it.

6. Prevents Eye Disease and Protects Vision

One study that was published in the February 2010 issue of the Journal of Agricultural and Food Chemistry investigated the effects of catechins on eye diseases and found that consuming more catechins may help protect the eyes from oxidative damage and vision loss. Scientists involved in the study found evidence that catechins can pass from the digestive tract of rodents to the tissues of their eyes and reduce oxidative stress for up to 20 hours after ingestion.

7. May Reduce Your Appetite

Does green tea really burn fat, and will drinking green tea help you lose more weight? According to some research findings, consuming antioxidants found in green tea, especially catechins and the compound called EGCG, may promote metabolic health and modestly prevent weight gain. When 11 studies and articles were included in one 2009 meta-analysis that was published in the International Journal of Obesity, researchers found that catechins or an epigallocatechin gallate (EGCG)-caffeine mixture have a small positive effect on weight loss and weight maintenance.

Overall, EGCG's effects remain somewhat controversial; some studies have found only modest effects on metabolism, while others have found that consuming more EGCG alone without other lifestyle changes does not do anything significant to improve body weight.



Types

There are a wide variety of green teas available around the world. The type called sencha is the most popular and usually the easiest to find. Other lesser known varieties of green tea include:

Fukamushi Sencha (or Fukamushi Ryokucha)
Gyokuro
Kabusecha
Matcha
Tencha
Genmaicha
Hojicha

What is matcha green tea?

Matcha green tea is a high-grade, finely ground, concentrated green tea. It’s been traditionally used in Japanese tea ceremonies for hundreds of years and has recently gained notoriety for its high antioxidant content. When you drink matcha tea, you drink the actual tea leaves, which have been ground up. This allows you to obtain even more nutrients compared to drinking steeped green tea.

Tea plants that are specifically grown and used to make matcha are also typically shaded for two weeks to increase chlorophyll levels before the leaves are picked, further boosting concentration of healthy compounds. Matcha green tea tends to be more expensive than buying tea leaves for steeping, but a little goes a long way. Matcha is usually available in powder form and is a good choice for adding green tea's taste and the benefits of green tea to recipes like smoothies, baked goods or ice cream.

Green Tea vs. Black Tea

• Both green and black tea share many of the same benefits, considering they come from the same plants. The processing of different teas results in the different colors, flavors and health benefits of green tea and black tea. Green tea leaves are dried for a shorter time than black tea leaves before processing, so they keep their greener color.
• Compared to green tea, black tea is more processed. Green tea gets dried and undergoes a pan-frying or steam-heating process depending on the variety. Black tea is made using leaves that have oxidized, which means they were purposely permitted to wilt and brown after picking.
• Green tea has slightly more antioxidants compared to black tea, although both are still great sources. The ORAC value (antioxidant content) of brewed black tea is 1,128 while green tea is slightly higher at 1,253. Black tea and green tea both contain antioxidants, including polyphenols. Some research shows that green tea contains more than four times the catechins that black tea does. Both types can contribute antioxidants to your diet and have been shown to have antiviral, anti-inflammatory, detoxifying and immune-stimulating effects.
• In terms of their caffeine content, green tea is usually lower in caffeine than black tea. Both have less caffeine than coffee or energy drinks, making them suitable for people who can't tolerate drinking much caffeine.

Green Tea Nutrition Facts

Flavan-3-ols, the type of flavonoids found in green tea and other teas, provide many of the anti-aging effects of green tea. Catechins in various types of teas are the polyphenols that seem to have the most potent antioxidant effects, according to Natural Standard, the leading and most respected reviewer of herbal compounds. Specific flavan-3-ols found in green tea include monomers (catechins) called:

epicatechin
epigallocatechin
gallocatechin
and gallate derivatives.

A well-known compound found in green tea is called EGCG (which stands for epigallocatechin-3-gallate). EGCG is associated with enhanced metabolic activities that may prevent weight gain or assist with weight maintenance. Some of the ways that EGCG seems to work is by boosting thermogenesis (the body producing heat by using energy) and suppressing appetite, although not every study has found evidence that these effects are substantial.

Green tea also contains many other protective compounds, including:

linoleic acid
quercetin
aginenin
methylxanthines, including caffeine, theobromine and theophylline
many different amino acids and enzymes (proteins make up about 15 percent to 20 percent of the leave dry weight)
Carbohydrate molecules, such as cellulose, pectins, glucose, fructose and sucrose
Small amounts of minerals and trace elements like calcium, magnesium, chromium, manganese, iron, copper and zinc
Small amounts of chlorophyll and carotenoids
Volatile compounds like aldehydes, alcohols, esters, lactones and hydrocarbons
Some of the benefits of green tea associated with the consumption of these compounds include reduced allergies, eye health and better vision, skin health, improved immune function, enhanced endurance, and protection from free radical damage and cancer.

How to Use and Steep Green Tea

Most experts recommend drinking about three to four cups per day for the most anti-aging benefits of green tea, but even drinking one to two cups is a step in the right direction.

The standard way to brew green tea is to:

• Place your tea bag or high-quality tea leaves (purchase organic from a reputable company for the best tea) in your teapot.
• Heat or boil water, but don't let it completely boil and become too hot, as this can destroy some of the delicate compounds found in green tea leaves. The ideal temperature for brewing green tea is between 160 degrees Fahrenheit to 180 degrees F (traditionally standard Chinese green teas brew at a slightly higher temperatures). Pour hot water into the teapot to steep the leaves for only about 1–3 minutes. Larger leaves need more time to steep than finer, smaller leaves. At this point you can also add any fresh herbs you plan on steeping.
• Once brewed, pour a little tea at a time into each cup in order to have the tea's strength be evenly distributed. At this point, you can add some lemon juice or raw honey as the finishing touch.
• Because it's used somewhat differently than regular green tea, directions for making matcha green tea are found below (note that directions can vary, so it's best to read the label of the product you purchase):
• Fill kettle with fresh, filtered water and heat to just short of boiling.
• Fill matcha bowl or cup with hot water and pour out (to warm the bowl/cup).
• Add 1 teaspoon of matcha powder to bowl or cup and 2 ounces of nearly boiled water.
• Whisk for a minute or two until it looks thick and frothy with tiny bubble, then add 3-4 more ounces of water before drinking.

Green Tea Recipes

A common practice around the world, such as in the Blue Zones, is to combine beneficial teas with fresh steeped herbs. Try steeping rosemary, ginger, wild sage, oregano, marjoram, mint or dandelion in tea for an extra antioxidant boost. You can also add fresh lemon juice or some orange to add a refreshing taste.

Below are more recipe ideas for using green tea in smoothies or other interesting ways to get the benefits of green tea:
Make a mango green tea smoothie or one of 34 other green smoothie recipes
Add matcha green tea powder to homemade berry muffins or pancakes
Make homemade green tea coconut ice cream using chilled green tea and this ice cream recipe

History and Interesting Facts

Green tea has been consumed in Asia, particularly in China, for thousands of years. Records show that it was a common beverage and cooking ingredient 3,000 years ago in parts of Southwest China, before spreading over the following centuries to India and then Japan.

From the 3rd century through the 6th century, this tea was mostly considered a luxury item before new techniques for drying and distributing green tea led to more mass production and availability among the public. According to the Teavivre, a tea company, during the time of the Song Dynasty in China (AD 960-1279), tea drinking had become an integral part of the daily life of all Chinese, in a similar way to how afternoon tea became ingrained in the English culture. The use and production of so-called tribute teas- those produced to be presented to the emperor and other high officials — became an important part of royal culture and a source of government taxation.

Today, an estimated 2.5 million tons of tea leaves are produced each year throughout the world, with 20 percent of that being green tea. Green tea didn't become popular or widely distributed outside of Asia until about the early 1900s. China, other countries in Asia, countries in North Africa, the United States and Europe currently consume the most green tea worldwide.


Potential Side Effects and Precautions

It's important to point out that while it might be very beneficial, drinking green tea alone likely won't improve your life span or protect you from disease. Research suggests that a combination of lifestyle components account for the health benefits observed in people that drink tea.

The problem with many studies that investigate the effects of green tea is that they are population studies rather than controlled clinical studies, according to the Mayo Clinic. In many of these studies, other lifestyle factors and habits besides drinking green tea are not well-controlled, so it's difficult to draw conclusions.

Overall, studies have found a great number of health benefits of green tea, especially as it relates to anti-aging, but the bottom line is that the quality of your overall diet is really what's most important.

There are also several harmful effects of green tea over-consumption that are possible. These include consuming tainted supplements marked as green tea extract, high caffeine consumption, consuming aluminum, and the effects of tea polyphenols on iron bioavailability.

Green tea extracts should not be taken by patients suffering from renal failure, liver disease, heart conditions or major cardiovascular problems without supervision from a doctor. People sensitive to caffeine should be careful of their intake.

Pregnant and breast-feeding women should drink no more than one or two cups per day, as some research shows that more caffeine than this amount may interfere with normal heart rhythms.

Final Thoughts on the Benefits of Green Tea

• Green tea comes from the Camellia sinensis plant and consists of leaves that haven't been fermented, allowing them to retain high levels of antioxidants.
• Antioxidants and other beneficial compounds found in this tea include flavonoids and catechins like EGCG, quercetin, linoleic acid, theobromine and theophylline. These provide many of the benefits of green tea.
• Some of the anti-aging effects and benefits of green tea include reduced inflammation, protection against heart disease, liver disease, diabetes and Alzheimer's, and potentially help with weight maintenance and preventing cancer.
• There are many ways to enjoy this beverage in order to take advantage of the many benefits of green tea.

7 Pine Bark Extract Benefits, Including for Skin, Hearing and Diabetes

We all know the power of antioxidants to improve health and the high-antioxidant foods we should eat regularly. But did you know that pine bark extract, like pine oil, is one of nature’s super antioxidants? It's true.

What gives pine bark extract its notoriety as a powerful ingredient and super antioxidant is that it's loaded with oligomeric proanthocyanidin compounds, OPCs for short. The same ingredient can be found in grapeseed oil, the skin of peanuts and witch hazel bark. But what makes this miracle ingredient so amazing?

While OPCs found in this extract are mostly known for their antioxidant-producing benefits, these amazing compounds exude antibacterial, antiviral, anticarcinogenic, anti-aging, anti-inflammatory and anti-allergic properties. Pine bark extract can help reduce muscle soreness and may help improve conditions relating to poor circulation, high blood pressure, osteoarthritis, diabetes, ADHD, female reproductive issues, skin, erectile dysfunction, eye disease and sports stamina.

Seems like it must be pretty amazing, but let's look closer. The list goes on a bit further, as the OPCs in this extract may inhibit lipid peroxidation, platelet aggregation, capillary permeability and fragility, and to affect enzyme systems, which basically means it may be a natural treatment for many serious health conditions, such as stroke and heart disease.

What Is Pine Bark Extract?

Pine bark extract comes from the inner bark of the Pinus pinaster tree, most commonly found in Europe. A popular variety is the pinus maritime or the maritime pine that grows exclusively along the coast of southwest France.

This bark extract has been around for about 450 years. In 1534, a French ship led by the famous explorer Jacques Cartier became stranded in ice near Quebec, Canada. The crew fell extremely ill from scurvy, an extreme lack of vitamin C. Cartier's crew crossed paths with a Quebec Indian who encouraged them to drink a tea made from pine bark and needles.

Four hundred years later, a French researcher named Jacques Masquelier did some studies to understand why this natural remedy was so effective. He learned about the seemingly omnipotent antioxidant within it and how those antioxidants increase the absorption of vitamin C.

Continued research showed that the pine bark contained flavonols and bioflavonoids, which hold tissue-repairing properties. Masquelier was easily able to create a pine bark extract from materials that were otherwise known as waste.

Health Benefits

1. Lowers Glucose Levels, Improving Diabetic Symptoms

Pine bark extract has been studied with regard to its ability to help diabetic patients. A study was conducted by the Guang An Men Hospital of Chinese Medical Science Research Institute with 77 diabetes type II patients to determine if the extract of the French Maritime pine bark provided anti-diabetic effects. Patients were given 100 milligrams of Pycnogenol, a branded version of pine bark extract, for 12 weeks, with continued anti-diabetic treatment.

The effects of the pine bark extract showed significant lower levels of blood glucose and improved endothelial function when compared to placebo, concluding that supplementation of Pycnogenol for treating conventional diabetes may be beneficial.

2. Helps Prevent Hearing Loss and Balance

Ototoxicity is ear poisoning and can occur when exposed to certain drugs or chemicals, such as cisplatin, that damage the inner ear or the vestibulocochlear nerve. This nerve affects our balance and hearing by sending signals to the brain. This condition can be temporary or permanent — however, some studies have indicated that pine bark extract may help alleviate these symptoms due to its high presence of antioxidants.

Thus, this powerful extract works as a natural ear infection remedy while improving balance and preventing hearing loss.

3. Staves Off Infections

Studies have been conducted to review the effects of pine bark extract on pseudomonas infectious wounds. These wounds occur most frequently in hospitals or in those with weakened immune systems, such as after surgery. However, healthy people are not immune and can also develop mild infections, in particular after being in improperly chlorinated hot tubs or swimming pools.

In one particular study published in Research in Pharmaceutical Sciences, researchers investigated the antibacterial activity of pine bark extract essential oil on staph infections, E. coli and pseudomonas infections. The antibacterial activity was assessed indicating that the essential oil of pine bark, specifically the proanthocyanidins, were effective against P. aeruginosa, significantly inhibiting its growth. Additionally, the results showed that the extract has significant “anti-pseudomonas activity, making it a potential natural remedy and possible preventive measure for infections.

4. Protects the Skin from Ultraviolet Exposure

Who doesn't want amazing skin? Pine bark extract may be the perfect treatment since it's an antioxidant dynamo.

There is a seemingly growing problem with skin exposure to ultraviolet radiation and the confusion of how to get vitamin D from the sun while avoiding these skin-damaging rays. A review was conducted of French maritime pine bark extract, specifically using the nutritional supplement Pycnogenol.

The study provided clear evidence that Pycnogenol does, indeed, offer photoprotection — however, it came out even better than expected, showing that it may be used to reduce hyperpigmentation of human skin while improving the skin barrier function and extracellular matrix homeostasis.

5. Decreases Erectile Dysfunction

If you knew you could resolve your erectile dysfunction and, therefore, naturally remedy impotence issues, wouldn't you? Erectile dysfunction has increased over the past decade or two, creating a pathway for various medications to land on the shelves of numerous medicine cabinets. But, as you know, going for the natural approach can make a huge difference in overall health.

According to a Japanese study, the combination of Pycnogenolt and L-arginine may produce the results you're looking for, making the bedroom a much happier place. Forty-seven Japanese men with mild erectile dysfunction were given supplementation L-arginine and French maritime pine bark extract over a period of time. The studies revealed that the sperm concentration greatly increased after about eight to 16 weeks of treatment, to include improved orgasmic function. No side effects were noted, unlike its synthetic counterpart.

6. Reduces Inflammation

As I mentioned, pine bark extract is superior when it comes to antioxidants. These antioxidants scavenge those damaging free radicals in an effort to eliminate them, ultimately preventing disease.

Studies were conducted in Turkey on subjects who underwent abdominal surgery to determine if the pine bark extract could help reduce the inflammation. They were given Pycnogenol for a period of 10 days. The outcome showed significant healing when compared to those subjects who were not given any drug or remedy, concluding that Pycnogenol may be an effective remedy for healing of surgery-related lesions.

7. Helps Increase Athletic Performance Pine bark extract has been studied regarding its relationship to exercise performance, oxidative stress and inflammation to body that has been imposed by exercise. Research indicates that Pycnogenol provides an increase in endurance performance of trained athletes. It does this by improving the time it takes the body to reach a fatigued state through increased serum NAD+ levels.

Additionally, athletes have endured less cramping and muscle pain when using the extract. It's likely that muscle recovery time improved as well due to the high antioxidants pine bark extract contains.

Pine Bark Extract vs. Aspirin

1. Pine Bark Inhibits Clotting Better than Aspirin An surprising study found that pine bark extract was far better than aspirin at inhibiting smoking-induced clotting, using lower amounts without the bleeding often found when using aspirin.

2. Aspirin Can Cause Gastrointestinal Bleeding

A 15-year Dutch study was published stating that 27,939 healthy female health professionals were given aspirin or a placebo for a period of time. While the aspirin reduced the risk for cardiovascular disease and colorectal cancer, among other cancers, the risk of gastrointestinal bleeding outweighed those benefits, creating more risks to the body.

3. Both Aspirin and Pine Bark Extract Eliminate Pain

While both eliminate pain, the pine bark extract is a far better choice. As noted, aspirin can cause severe gastrointestinal issues. Pycnogenol has not been found to cause these issues — however, it may take a little longer the feel the relief from pain than aspirin. Regardless, a natural option is available and far worth the wait.

How to Use

Pine bark extract can be found in liquid, tablet or capsule form containing 85 percent to 90 percent OPCs. It can also be found as creams, lotions or ointments, typically containing 0.5 percent to 2 percent pine bark extract.

If you choose to use Pycnogenol, follow the dosage instructions on the label. It's best to check with your doctor about the dosage, based on the symptoms you have and other possible conditions, prior to taking either pine bark extract or Pycnogenol.

Here are some basic guidelines as reported by WebMD:

• or allergies: 50 milligrams twice daily.
• For asthma in children: 1 milligram per pound of body weight given in two divided doses.
• For poor circulation: 45-360 milligrams daily or 50-100 milligrams three times daily.
• For diseases of the retina, including those related to diabetes: 50 milligrams three times daily.
• For mild high blood pressure: 200 milligrams daily.
• For improving exercise capacity in athletes: 200 milligrams daily.

Risks and Side Effects

While most studies do not indicate major side effects, pine bark extract may cause irritability and fatigue, and could interact with other drugs. Make sure to seek out the advice of your physician prior to using pine bark extract or the branded name, Pycnogenol.

If you are taking blood thinners, do not take pine bark extract or Pycnogenol unless approved by your doctor. It's been noted that taking OPCs and vitamin C supplements at the same time could increase blood pressure if you have hypertension.

Final Thoughts

Pine bark extract offers some amazing benefits since it's so high in powerful antioxidants. From diabetes and sexual function to sports performance and beautiful skin, pine bark extract may be worth exploring to provide results you're looking to achieve.

Consider pine bark extract through a conversation with your physician or a functional medicine doctor. You may want to start slow, taking smaller amounts, to ensure that your body works well with the OPCs found in pine bark extract. Once you're sure that you don't have any negative reactions, you may be able to increase your dosage according to the label.