Goji Berry Benefits: Antioxidant & Anti-Inflammatory Superfruit

The goji berry plant, or wolfberry fruit as it's known in China, has been used in Traditional Chinese Medicine for over 2,000 years. Some legends report that goji berries were eaten by monks in the Himalayan Mountains and steeped in hot water to help aid meditation and obtain greater health, vitality, longevity, energy and stamina.

What does recent research tell us are the benefits of goji berries? 

Goji berry benefits include the ability to: Reduce blood glucose and help protect against type 2 diabetes
Reduce hypertension
Defend against infectious diseases
Lower the risk for common illnesses like the cold or a fever
Fight depression and anxiety or other mood disorders
Regulate cholesterol levels and keep triglycerides at an ideal balance, thereby helping to prevent heart disease
Protecting skin and eye health, thanks to antioxidants known as beta-carotene and other phytonutrients that help protect skin and eye health.

1. Provide High Levels of Antioxidants and Nutrients

Like most other superfoods, goji berries are an excellent source of antioxidants that help boost the immune system and protect the body from high levels of oxidative stress and inflammation, since they fight free radical damage.

One of the surprising goji berry benefits you might not know about is that each serving has about four grams of protein and 18 different amino acids, plus over 20 other trace minerals, including zinc, iron, phosphorus and riboflavin (vitamin B2). Ounce for ounce, goji berries offer more beta-carotene than carrots and more iron than soybeans and spinach, which makes them a great source to help stave off iron deficiency.

2. Improve Immune Function and Fight Cancer

Goji berries are similar to other berries like blueberries and raspberries — in that they supply high levels of antioxidants vitamin C and vitamin A. These are two nutrients key to building immunity and preventing common illnesses like a cold, plus more serious chronic diseases like cancer or neurodegenerative decline.

Of the may antioxidants present in goji berries, carotenoids like zeaxanthin and precursors to vitamin C are the most extensively researched. High levels of these compounds give gojis a reputation for battling cancerous cells, fighting tumor growth, decreasing inflammatory cytokine levels and detoxifying the body of harmful toxins.

Goji berry benefits also extend to other parts of the body thanks to their polysaccharides and glycoconjugate compounds that promote unique bioactive immunomodulating, anti-tumor and antioxidant activities in the brain, liver, reproductive organs and digestive tract.

Gojis are also reported to have anti-aging properties and show anti-tumor activities against various types of skin cancer cells by inhibiting tumor growth and inducing apoptosis.

3. Promote Healthy Skin

Similar to the benefits you get from eating other berries, goji berries are loaded with beta-carotene (a pigment found in plants and fruits), which helps promote healthy skin and even acts like a natural skin cancer treatment.

In an animal study done by the Faculty of Veterinary Science at the University of Sydney, drinking 5 percent goji berry juice supplied antioxidant activity that offered significant protection against skin disorders and lipid peroxidation of UV light damage. Two known endogenous skin antioxidants are present in goji berries, heme oxygenase-1 and metallothionein, which were found to be involved in the photo-immune protection.

The results show that drinking goji berry juice increases protection against free radical damage from the sun. Gojis provide additional photoprotection for people who are susceptible to skin cancer and other skin disorders.

4. Protect Eye Health

Goji berry benefits also include the ability to protect eyes from age-related diseases like macular degeneration, the leading cause of blindness in older adults. Goji berries are a natural treatment for macular degeneration and beneficial for vision because of their high levels of antioxidants (especially zeaxanthin), which can help stop damage from UV light exposure, free radicals and other forms of oxidative stress.

One study published in the American Academy of Optometry's Optometry & Vision Science journal found that drinking goji berry juice daily as a dietary supplementation for 90 days increases plasma zeaxanthin and antioxidant levels significantly, which protect eyes from hypopigmentation and accumulation of oxidative stress compounds that can damage the macula. Other studies show that the goji berry benefits eye health by protecting the retina from ganglion cells, meaning gojis antioxidants act as a natural treatment for glaucoma.



5. Help Stabilize Blood Sugar

Especially useful for people with diabetes, goji berries benefits also help control the release of sugar into the bloodstream, which prevents spikes and dips due to problems balancing glucose levels.

Evidence shows that gojis exhibit significant hypoglycemic effects and insulin-sensitizing activity by increasing glucose responsiveness.

As part of a healthy diet, a natural diabetes remedy and a way to increase insulin sensitivity, goji berries are one of the best choices for those with trouble balancing blood glucose levels and its effects.

Reducing sugar intake and increasing responsiveness to insulin is extremely important for the growing number of diabetes cases in the U.S. and other developed nations today, so goji berries make a much better snack alternative and sweetener to high-sugar packaged goods and sugar additives.

6. Detoxify the Liver

Goji berries are believed to offer liver protection and are used along with traditional herbs like licorice, ganoderma, gynostemna and pentaphylla in many liver cleanses. This is one reason they're commonly used as a tonic ingredient in soups and to make sweet or savory porridges for people who are sick.

They're thought to be one of the best ingredients for promoting liver and kidney health, according to TCM, since goji berry benefits the body's liver and kidney meridians to restore vitality, strength and well-being. This makes them a great kidney stone natural remedy as well as a good food for cleansing the blood.

7. Keep Your Energy and Mood Up

According to a study from the Journal of Alternative and Complimentary Medicine, drinking goji berry juice regularly can help increase energy levels, moods and improve digestive health, too.

Participants who drank goji juice for two weeks had improvements in terms of their feelings of general well-being, increased energy levels and better gastrointestinal function. Try having some gojis as a pre-workout snack to get you going and keep your stamina up.

8. Boost Fertility

Traditionally, the Chinese believe that goji berry nutrition benefits the reproductive system and offers increased fertility. Goji berries are believed to increase sperm count and the vitality of sperm. Evidence shows additional goji berry benefits include treating female infertility in patients with premature ovarian failure and the inability to ovulate normally.

Gojis are mainly used in TCM for treating yin deficiency, which is believed to be the female aspect of the personality and body. Knowing that goji berry benefits include the ability to increase mood, reduce stress and fight inflammation, TCM practitioners prescribe a dose of six to 15 grams daily for balancing yin and restoring hormonal health.

Results from a study done by the College of Public Health at Wuhan University in China showed gojis protect against testicular tissue damage induced by heat exposure, raise antioxidant activity of superoxide dismutase in the reproductive system, raise sexual hormone levels and protect against DNA oxidative damage to testicular cells. These findings support the folk reputation that gojis are effective for fighting infertility.

Risks and Side Effects

What are the side effects of goji berries? 

Coriander Helps Control Blood Sugar, Cholesterol and Blood Pressure

You know those green leaves packed with flavor (and nutrients) that you commonly consume in guacamole? That's cilantro. Is coriander cilantro? Not exactly, but coriander is a seed spice that's been cultivated since ancient times and comes from the same plant that gives us beneficial cilantro leaves.

Don't be alarmed if this doesn't ring a bell. These seeds might not be as well-known unless you're a lover of curries and masalas, which include coriander as an integral ingredient.

When the leaves are used in their fresh form, we commonly refer to this herb as cilantro. The dried seeds are what we know as coriander, and they've been used as a culinary spice and food-poisoning preventative agent for ages. As a spice, it's either sold whole or ground with a flavor similar to a blend of lemon, sage and caraway. Sounds interesting, right?

What are the benefits of eating coriander? 

These seeds not only offer a unique and intriguing flavor profile, but their consumption has also been shown to improve blood flow and heart health, as well as calm serious digestive problems like irritable bowel syndrome.

That's because coriander contains a multitude of bioactive compounds that lead to a wide array of pharmacological activities. These include its ability to act as an antimicrobial, anti-epileptic, antidepressant, antimutagenic, anti-inflammatory and anxiety inhibitor.

Coriander benefits may also include its ability to help lower cholesterol, blood pressure and blood sugar naturally. Read on to see just how amazing this worldly healing spice truly is.

What Is Coriander?

It's easy to get confused by exactly what this spice really is. Many people are confused by cilantro vs. coriander. That is probably because both come from the same plant. Here's one simple coriander meaning: the seeds of the coriander plant. Cilantro is the leaf of coriander or cilantro plant.

Are coriander leaves and cilantro the same thing? Yes, cilantro is sometimes called coriander leaves or Chinese parsley. It's also helpful to know that Vietnamese coriander tastes similar to cilantro but is a completely different plant.

What does coriander taste like? 

While leafy cilantro adds a bright, somewhat citrusy flavor to dishes, coriander seeds are warm, sweet and nutty.

Some countries actually refer to cilantro as coriander, so any mentions of fresh coriander or coriander leaves are what we in the U.S. typically refer to as cilantro. For example, a coriander chutney recipe may call for a bunch of coriander, which to Americans is a bunch of cilantro.

Coriander grows wild over a wide area of Western Asia and Southern Europe, and archaeological findings point toward cultivation by ancient Egyptians. It also appears to have been cultivated in Greece since at least the second millennium B.C. In 1670, it was first brought to the British colonies of North America and was one of the first spices cultivated by early settlers.

Coriander has been used as a digestive aid for thousands of years, with evidence of its use dating as far back as 5000 B.C. It's mentioned in Sanskrit texts, ancient Egyptian papyri, the Old Testament and the writings of the Greek physician Hippocrates. The Roman armies brought it to Europe, where it was used to preserve meats, and the Chinese believed it counteracted food poisoning.

Health Benefits

1. Lower Blood Sugar

Coriander seeds and essential oil have blood sugar-lowering effects on the human body. The effect is actually so therapeutic that people who suffer from low blood sugar or take blood sugar-lowering medicine are warned to be careful with using coriander products.

If you're looking to naturally improve diabetes and lower you blood sugar, you may want to consider having more coriander in your daily diet. Multiple animal studies back up this notion and show that it can help stimulate the secretion of insulin and lower blood sugar. One study showed that this spice improved carbohydrate metabolism and increased hypoglycemic action in rats.

2. Ease Digestive Discomfort

Why does coriander makes such a great digestive aid? 

Researchers have found that it works like an antispasmodic drug, relaxing contracted digestive muscles that cause the discomfort of IBS and other problematic gut disorders.

A study published in Digestive Diseases and Sciences studied 32 people with IBS, a chronic digestive complaint affecting 20 percent of Americans today. The study evaluated the effects of taking a preparation containing coriander versus taking a placebo. After eight weeks, those taking the coriander preparation had significantly lowered severity and frequency of abdominal pain and discomfort. They also had less severity and frequency of bloated stomach compared to the placebo group.

3. Decrease Blood Pressure

For people suffering with hypertension, consuming this spice has been shown to reduce blood pressure. Not only does it help positively modulate gut activity, but it also has a diuretic effect on the body. This is very helpful to people suffering from high blood pressure. When you address high blood pressure, you also decrease your risk of serious and deadly conditions like blood clots and strokes.

4. Fight Food Poisoning

Several studies suggest that coriander is among several herbs and spices that have strong antimicrobial effects against foodborne pathogens. When you use it in your cooking, you actually add an additional layer of protection against the risk of food poisoning.

Coriander actually contains an antibacterial compound that may specifically fight against Salmonella choleraesuis. Salmonella poisoning is responsible for 1 million foodborne illnesses in the U.S. every year. 

A study in the Journal of Agricultural and Food Chemistry specifically showed its antibacterial activity against Salmonella. Coriander contains high levels of dodecenal, a natural compound that's actually twice as powerful of an antibiotic than the leading treatment for salmonella-based illness. By adding this spice into your diet, you can help to guard yourself against uncomfortable or even fatal food poisoning.

5. Improve Cholesterol Levels

Some research shows that by incorporating coriander into your diet you can decrease your levels of bad cholesterol. In one animal research experiment, a significant decrease in bad cholesterol, or LDL, and an increase in healthy cholesterol, or HDL cholesterol, was shown among subjects who were administered coriander seeds.

6. Help Urinary Tract Infections

Coriander seeds can be helpful in relieving symptoms of a urinary tract infection by fighting off the bacteria that cause a UTI in the first place. Simply soak 1.5 teaspoons of dried seeds overnight in two cups of water. Strain and drink as a coriander tea, or just add it to your morning smoothie. It may help to relieve the discomfort and pain associated with the UTI and help speed overall healing.

7. Support Healthy Menstrual Function

Coriander seeds may help support healthy menstrual function by helping regulate proper endocrine gland function and the hormones that regulate menstrual cycles. In addition, coriander can help reduce the bloating, cramps and pain during your cycle. Its use to regulate menstruation is a common practice in Ayurvedic medicine.

8. May Prevent Neurological Inflammation and Disease

Neurodegenerative diseases — including Alzheimer's, Parkinson's, multiple sclerosis, brain tumors and meningitis — are associated with chronic inflammation. A study published in the journal Molecular Neurobiology found that diets high in turmeric, pepper, clove, ginger, garlic, cinnamon and coriander helped target inflammatory pathways and prevent neurodegenerative diseases. Researchers noted that lifestyle factors of individuals with diets rich in these nutrients showed lower incidences of neurological degeneration.

Nutrition Facts

One tablespoon of coriander (Coriandrum sativum) seeds contain about:

15 calories
2.8 grams carbohydrates
0.6 gram protein
0.9 gram fat
2.1 grams fiber
0.8 milligram iron (4.6 percent DV)
16 milligrams magnesium (4 percent DV)
35 milligrams calcium (3.5 percent DV)
20 milligrams phosphorus (2 percent DV)
1 milligram vitamin C (1.7 percent DV)

Coriander's volatile oil is also rich in beneficial phytonutrients like carvone, geraniol, limonene, borneol, camphor, elemol and linalool. It also has flavonoids, including quercetin, kaempferol, rhamnetin and apigenin, as well as active phenolic acid compounds, including caffeic and chlorogenic acid.

Coriander vs. Cilantro

Possible Health Benefits of Fresh Cilantro Leaves
Rids the body of heavy metals, working as a heavy metal detox
Protects against oxidative stress and fights free radical damage
Lowers anxiety and improves sleep
Soothes skin irritations

Possible Health Benefits of Coriander Seeds
Support healthy menstrual function
Offer protection against neurological inflammation and disease
Might protect against colon cancer
Possible Health Benefits of Both
Improve UTIs
Lower blood sugar levels
Lower blood pressure
Protect against cardiovascular disease
Help lower bad cholesterol
Help calm digestive troubles

How to Use (Plus Recipes)

All parts of the coriander plant are edible, but the fresh leaves (cilantro) and the dried seeds are the parts most traditionally used in cooking. It's common in South Asian, Indian, Middle Eastern, Caucasian, Central Asian, Mediterranean, Tex-Mex, Latin American, Brazilian, Portuguese, Chinese and African cooking. It's easily and readily available at your local grocery store year-round as well.

When purchasing this spice for culinary purposes, look for the dried seeds in whole or ground form. You will most likely find the European or possibly Indian type. European coriander has a smooth and savory flavor with creamy citrus top notes. The European seeds are typically more flavorful due to a higher concentration of volatile oils. The Indian version is oval instead of round and has more citrusy top notes than the European variety. Both are pretty interchangeable in cooking.

It can easily be bought in powdered form, but I strongly recommend buying whole seeds and grinding them yourself. The result is a fresher and more intense flavor. You can also toast whole seeds to enhance their flavor. What is a substitute for coriander? If a recipe calls for this interesting spice and you don't have any on hand, many people use cumin as a ground coriander substitute. Are coriander and cumin the same? 

No, but their flavor profiles are somewhat similar. 

Are coriander and cardamom the same? 

Again, these are two completely different spices, but depending on the recipe, cardamom is another option if you're looking for a possible substitute for coriander.

In general, this spice goes really well with fish, lamb and turkey. It's also delicious when included among stuffings, lentils and tomatoes. You can mix the seeds with peppercorns in your pepper mill for a more interesting spice than pepper alone. Of course, you can also keep it in its own pepper mill so there are always freshly ground seeds easily on hand. Coarsely ground coriander is great as a rub on meats and fish before cooking. Whole seeds or coriander powder can also be used in marinades, pickled dishes, salad dressings and casseroles. It's also really tasty in homemade granola.

Wondering how to grow cilantro? 

 A cilantro plant requires full sun or light shade in southern zones. The plant grows best in moist, well-drained soil. Space your plants about six to eight inches apart. From the time of sowing seed, cilantro leaves can begin to be harvested in about three to four weeks. The coriander seeds can be harvested in about 45 days.

For stronger medicinal purposes, it can also be purchased as a supplement, tincture, tea or essential oil.

Coriander Recipes

Let's talk about some coriander uses you can start testing out in your kitchen today. This spice makes any and every dish it's added to more interesting. For example, this Curried Carrot Soup Recipe wouldn't be the same without its inclusion.

You probably already know how tasty and nutritious protein-packed hummus dip is, but have you ever tried a recipe that includes this spice? This Avocado Hummus with Coriander and Lemon is worth a try. Looking for a new and healthy homemade dressing recipe? You won't regret trying my Orange Tahini Dressing Recipe - it includes both coriander and cilantro.

Risks and Side Effects

In small food amounts, coriander is not likely to cause you any unwanted side effects and is known for reducing flatulence. When used medicinally, it can cause increased sensitivity to the sun.

If you're allergic to aniseed, caraway, dill weed, fennel, mugwort or similar plants then you may be allergic to coriander.

Due to its ability to naturally lower blood sugar levels, monitor your blood sugar levels closely if you have diabetes and take this spice. It can also decrease blood pressure levels so be careful with your intake if you tend to have low blood pressure or take medication to lower it.

Speak with your health care provider before using it medicinally, especially if you are currently pregnant, breastfeeding, have an ongoing medical condition and/or are currently taking medication.

Final Thoughts

Coriander is a spice that really deserves more attention in the kitchen. The makers and lovers of curries and masalas haven't been missing out on this flavorful spice because it's a key ingredient in those complex and tasty dishes. But it's time that the exotic flavor made its way into your daily life, whether it's in your morning granola, afternoon hummus or evening salad dressing.

It won't let your taste buds down while it boosts your health in so many incredible ways, from lowering blood sugar, cholesterol and blood pressure to protecting you against food poisoning and digestive problems. Make sure to include coriander in your spice lineup, and start sprinkling it here and there on a regular basis.

10 Proven Probiotic Yogurt Benefits & Nutrition Facts

Yogurt is a commonly consumed dairy product that is enjoyed around the globe for both its creamy flavor and stellar nutrient profile. Adding probiotic strains to the mix to the mix is a quick and convenient way to amp up the health benefits of this tasty ingredient even further, and studies show that probiotic yogurt can boost immune function, enhance heart health, ramp up fat-burning and more.

So is yogurt a good probiotic? 

Yogurt was prized for its creamy texture and multitude of uses. Back then, fresh milk was often carried in the stomach linings of animals, where many believe the healthy bacteria, along with the climate, contributed to the fermentation.

Today, however, the process is much different. Dairy milks are heated to the point of killing the existing bacteria, a process known as pasteurization. A starter culture of live bacteria is introduced, and the milk is allowed to ferment for several hours, until it is thick, rich and tart.

More and more research has found new benefits associated with yogurt and probiotic consumption. However, the main difference between supplementing with probiotics vs. yogurt is that probiotic yogurt supplies a broad array of other important nutrients as well, including protein, calcium and potassium. There are also a variety of other key vitamins and minerals in probiotic yogurt, meaning it can be an excellent addition to a healthy, well-rounded diet.

Health Benefits and Uses

1. Supports Digestive Health

One of the top benefits of probiotics is their ability to boost digestive health. Healthy bacteria that are added to yogurt help improve the microflora in the gut, which is responsible for supporting digestion and a healthy digestive tract. The yogurt probiotic content could potentially help treat certain gastrointestinal conditions, including colon cancer, IBS, constipation, diarrhea and lactose intolerance. Not only that, but many individuals who struggle with lactose intolerance find that yogurt is a soothing food rather than one that causes digestive distress.

2. May Lower Risk of Type 2 Diabetes

A recent study published in BMC Medicine found that eating more yogurt was associated with a reduced risk of developing type 2 diabetes. Like other probiotic foods, yogurt supports digestion and the absorption of nutrients throughout the digestive tract, which is essential for healthy blood sugar regulation. Another large review of 17 studies also found that taking probiotics benefits blood sugar control, which could help reduce the risk of developing type 2 diabetes.

3. Could Help Protect Against Colorectal Cancer

In a large study of over 45,000 individuals published in the International Journal of Cancer, yogurt consumption was linked to a lower risk of colorectal cancer. Researchers indicated the protective effect of yogurt was evident in the entire cohort. The reason for this is a healthier digestive tract, which is due to the probiotics and healthy bacteria found in yogurt.

4. Increases Bone Density

What you put on your plate plays a central role in bone health, and getting enough calcium and vitamin D is absolutely essential when it comes to keeping your bones healthy and strong to protect against bone loss. The benefits of yogurt with probiotics for women are especially important. It's estimated that one in three women around the world will experience a fracture due to osteoporosis at some point in their lifetimes.

Dairy yogurts are particularly high in calcium, which helps strengthen and maintain bone mass. Many dairy yogurts are also fortified with vitamin D, which promotes calcium absorption and supports proper bone mineralization.

5. Supports Weight Loss and Fat Loss

According to a study from the University of Tennessee at Knoxville, yogurt may help increase fat loss. The study showed that consuming yogurt daily for 12 weeks nearly doubled the amount of fat lost compared to a control group. The group that consumed the probiotic yogurt also lost 22 percent more weight and 61 percent more body fat. The study found the belly region and the waist circumference were particularly affected by yogurt consumption.

Probiotic supplements have also been linked to increased weight loss and fat-burning. In fact, one review conducted in 2018 found that taking probiotics for three to 12 weeks increased weight loss and led to reductions in body mass index and body fat percentage compared to a control group.

6. Boosts Immunity

In one recent study, researchers noted that the probiotics found in yogurt and other fermented milk products could improve immune function by increasing cytokine-producing cells in the intestines. Researchers also suggested that probiotic yogurt for babies could be especially beneficial, stating that supplementation of probiotic organisms in infancy could help prevent immune-mediated diseases in childhood.

Another study evaluating the effects of probiotic yogurt for toddlers and infants found that consuming formula with added probiotics reduced the number of days with fever, antibiotic prescriptions, clinic visits and child care absences.

For adults, consuming yogurt with probiotic content helps keep the digestive tract free of disease-causing bacteria. A randomized and placebo-controlled study in Sweden found that taking a probiotic slashed the number of sick days for shift workers in half compared to a control group.

7. Reduces Blood Pressure

Yogurt has over 600 milligrams of potassium in a single eight-ounce serving, knocking out nearly one-fifth of your daily needs for this important, heart-healthy mineral. A review of 36 clinical trials and 17 studies confirmed that potassium intake can play a major role in regulating blood pressure levels. Potassium is believed to help decrease sodium reabsorption and alter nervous system cell function to help reduce blood pressure and improve heart health.

A 2005 study from Harvard School of Public Health led by Dr. Alvaro Alonso found that people eating at least two to three servings per day of low-fat dairy experienced a 50 percent reduction in the risk of developing high blood pressure. Therefore, adding a good probiotic yogurt to your daily diet is imperative if you want to lower blood pressure or optimize your heart health.

8. Decreases Cholesterol

Some research suggests that the live probiotics in yogurt, including Lactobacillus Acidophilus, could help reduce cholesterol levels with just one serving per day. In a controlled clinical study published in Journal of the American College of Nutrition, consuming just one serving of probiotic yogurt containing Lactobacillus Acidophilus daily for three weeks led to a 2.4 percent reduction in serum cholesterol. According to the study, regular intake of probiotic yogurt has the potential to reduce the risk of coronary heart disease by a whopping 6 percent to 10 percent.

9. Regulates Mood

The effects of probiotics on the digestive tract and blood sugar levels have been well-documented. However, few people are aware just how closely gut health is tied to mood and mental health. In a study from UCLA's Gail and Gerald Oppenheimer Family Center for Neurobiology of Stress that studied brain scans during and after the study, researchers found healthy women who consumed two servings of probiotic yogurt daily for four weeks exhibited more control in emotions and less anxiety when introduced to emotional events than a control group.

A 2017 study also showed that the health of the gut microbiome could be closely linked to mental health as well. In the report, researchers noted that intestinal inflammation and alterations in the gut microbiome could potentially contribute to serious conditions, such as depression and anxiety.

10. Promotes Brain Function

In the same study mentioned above regarding mood regulation, researchers noted that probiotics have the potential to help with chronic pain, Parkinson's, Alzheimer's and autism. Researchers also raised the question of whether repeated courses of antibiotics can affect the brain. Antibiotics are prescribed to kill the dangerous bacteria but also kill the healthy bacteria that reside in our guts in the process. This reinforces the recommendation that yogurt and other probiotic-rich foods should be consumed as part of a healthy diet, especially after taking a course of antibiotics.

Lutein: The Antioxidant That Protects Your Eyes & Skin

Nicknamed the eye vitamin, lutein is a type of carotenoid antioxidant that is most well-known for protecting eye health. In fact, eye vitamins with lutein are some of the best vitamins for macular degeneration

Ask yourself this question: How many colors are in your favorite foods? 

Another convincing factor is that after the researchers tested effects of the carotenoid on human arteries that were removed during surgery, fewer white cells were present within the arteries after lutein supplementation compared to controls, suggesting that less inflammation and clogging occurred.



Foods

What vegetables and what fruits are high in lutein?
According to the American Macular Degeneration Association, the following foods are the best sources of lutein for increasing your intake naturally (not to mention for getting other antioxidants, vitamins and minerals too):

Kale  1 cup raw: 22 milligrams
Turnip Greens  1/2 cup cooked: 9 milligrams
Collard Greens  1/2 cup cooked: 8.7 milligrams
Spinach  1 cup raw: 6.7 milligrams
Broccoli  1 cup cooked: 3.3 milligrams
Brussels Sprouts  1 cup cooked: 2 milligrams
Corn  1 cup cooked: 1.4 milligrams
Green Beans  1 cup: 0.8 milligrams
Eggs  2 whole: 0.3 milligrams
Orange  1 medium: 0.2 milligrams
Papaya  1 medium: 0.2 milligrams

Lutein and zeaxanthin foods are important macular degeneration vitamins. That's why lutein in eggs, for example, can contribute to macular degeneration prevention, along with taking these eye supplements for further protection.

Risks and Side Effects

What are the side effects of taking lutein?
Lutein appears to be nontoxic and safe for consumption in moderate or even relatively high doses. 

Barberry: The Herb that Cleanses Your Gut, Liver and Gallbladder

Recent research is verifying what natural healers have known for centuries - barberry has an incredible range of remarkable health benefits.

This berberine-containing plant has been used for over 2,500 years for its medicinal properties. Barberry and goldenseal are often used for similar medicinal purposes because of their berberine content.

Why is berberine so important? It's been shown to inhibit the growth of bacteria and lower inflammation, which is huge since we know that inflammation is at the root of most chronic diseases.

In addition, barberry extract has beneficial effects on both the cardiovascular and neural systems. Studies have shown that antioxidant-rich barberry can even help prevent center types of cancer.

What Is Barberry?

The barberry plant is any of almost 500 species of thorny evergreen or deciduous shrubs of the genus Berberries and the family Berberidaceae. The barberry shrub or barberry bush is common in Europe, North Africa, the Middle East and central Asia.

Some species of Oregon grape, a relative of barberry, are sometimes called barberry.

It's also referred to as European barberry, trailing mahonia or berberries. The root, bark and red berries of the barberry bush are used for medicinal purposes.

Can you eat a barberry? 

The red berries or fruit of the plant are edible and a rich source of vitamin C with a very sharp taste.

The fruit, stem and root bark contain alkaloids, the most prominent being berberine. Laboratory studies in test tubes and animals suggest that berberine has anticonvulsant, antimicrobial, anti-inflammatory, hypotensive and sedative effects.

Berberine has also been shown to have a positive impact on the immune system, making it helpful for a wide range of infections and diseases.

In addition to berberine and vitamin C, barberry also contains contains the B vitamin thiamine; the carotenoids beta-carotene, lutein and zeaxanthin; as well as chromium, cobalt and zinc.

Varieties

There are many barberry varieties including:
Japanese barberry
Evergreen barberry
Yellow barberry
Crimson pygmy barberry
Orange rocket barberry
Concorde barberry

Many people like to use Japanese barberry in landscapes because it has attractive orange-red fall foliage and red fruit. However, beware that the Japanese barberry shrub (Berberis thunbergii) is known to be an invasive species that tends to harbor ticks.

Is there any non invasive barberry? 

Sunjoy Todo is a seedless (therefore sterile and non-invasive) barberry plant bred by Dr. Tom Ranney of North Carolina State University.

It's a lot smaller than Japanese barberry with purple foliage and orange-yellow flowers that produce berries but no no seeds.

If you're wondering what looks good with barberry in a garden, some common companion plants for barberry shrubs include ornamental grasses and perennial yellow flowers such as daylilies.

Potential Health Benefits

1. Fights Infection

Many studies have pointed out that the berberine contained within barberry has significant antimicrobial and antifungal abilities. By inhibiting the ability of bacteria to attach to human cells, it helps protect against many infections.

Barberry is used to ease a large variety of inflammation and infection in the body. It helps with bladder, urinary tract and gastrointestinal infections. It also helps relieve common respiratory tract ailments, including sore throat, nasal congestion, sinusitis and bronchitis. Candida infections may also be improved through the use of this herb.

2. Aids the GI Tract

Berberine acts on the smooth muscles that line the intestines, helping improve digestion and reduce gastrointestinal pain. Barberry is even an effective treatment for diarrhea, including both traveler's diarrhea and diarrhea caused by food poisoning.

A few studies have suggested that it improves gastrointestinal problems faster than antibiotics, most likely due to its astringent properties. Studies like the one published in the Journal of Infectious Diseases showed that berberine relieves bacterial diarrhea without any negative side effects.

3. Prevents and Helps Diabetes

Barberry has proven positive effects on blood sugar, making it an excellent choice to prevent and improve diabetes.

One study conducted on berberine compared taking 500 milligrams of this compound found in barberry two to three times daily for three months with taking the common diabetes drug metformin. Berberine was able to control blood sugar and lipid metabolism as effectively as metformin, with researchers describing berberine as a potent oral hypoglycemic agent.

Additional studies have also indicated that berberine improves glucose and lipid metabolism disorders. A study published in Evidence-Based Complementary and Alternative Medicine showed that berberine can improve insulin sensitivity by adjusting adipokine (cell-signaling proteins) secretion.

Adipokines have been shown to mediate inflammation and insulin resistance.

4. Improves Heart Health

When it comes to heart health, many medicinal properties of the Berberries species of plants have been reported, including effectiveness in improving hypertension, ischemic heart disease, cardiac arrhythmias and cardiomyopathy.

Atrial fibrillation is an irregular, often rapid heart rate that commonly causes poor blood flow. Alternative medicines, including yoga, acupuncture, biofeedback and supplementation with herbs like barberry, have been shown to be very effective at treating atrial fibrillation.

A 2015 study reported that barberry's active alkaloid berberine produces a biochemical action in the heart that prolongs the effective refractory period, which improves atrial fibrillation. The study concludes that the berberine acts as a class IA or III anti-arrhythmic agent, but the benefits of berberine in atrial fibrillation/atrial flutter have not been systematically studied in human clinical trials — therefore its mainstream acceptance in the treatment of atrial fibrillation remains limited.

Barberry has also been shown to reduce the density of serum cholesterol and triglycerides, which is excellent for heart health and overall wellbeing.

5. Combats Metabolic Syndrome

Metabolic syndrome is a metabolic disorder that involves not one, but a combination of three or more of the following health issues: abdominal obesity, high blood sugar, high triglyceride levels, high blood pressure or low HDL (good) cholesterol.

A 2014 study in Iran aimed to explore the impact of supplementation with barberry, a fruit rich in antioxidants, on pro-oxidant-antioxidant balance (PAB) in patients with metabolic syndrome. PAB is a measure of factors that promote and control oxidative stress, and PAB may also be associated with the risk factors of coronary heart disease.

Oxidative stress is essentially an imbalance between the production of free radicals and the ability of the body to counteract or detoxify their harmful effects through neutralization by antioxidants so the less oxidative stress (lower PAB) the better!

For this particular study, a total of 106 patients diagnosed with metabolic syndrome were randomized in two groups: case and control. The case group received three capsules of barberry, and the control group received three capsules of placebo for six weeks.

A significant decrease in PAB was observed in the barberry group while there was no significant change in the control group.

The findings indicated that supplementation with barberry (600 milligrams per day for six weeks) is associated with the suppression of systemic oxidative stress (as assessed by PAB). For people suffering from metabolic syndrome, supplementation with this herb can reduce oxidative burden, which is a key way to fight metabolic syndrome and all of its possible complications.

6. Cleanses the Liver and Gallbladder

The liver detoxifies our blood, produces the bile needed to digest fat, breaks down hormones, and stores essential vitamins, minerals and iron. The gallbladder's main job is to store the cholesterol-rich bile that’s secreted by the liver. Bile is what helps your body digest fatty foods.

Barberry improves bile secretion. By boosting the secretion of bile, barberry is excellent for improving the health of both the liver and gallbladder, and also lowering LDL bad cholesterol.

The body's bile secretion can be impaired by a variety of factors, including a poor diet. Berberine's ability to aid in the secretion of bile is significant since cholesterol is excreted from the body almost exclusively via bile. Waste products also leave the body via bile secretion.

Uses and Dosage

Native Americans originally taught settlers barberry's value as a medicinal herb. The ancient Egyptians used it in combination with fennel seed to ward off plagues while it was used to treat dysentery in India.

European herbalists have used it to treat gallbladder and liver problems, while healers in Russia used it for inflammation, high blood pressure and abnormal uterine bleeding.

According to a scientific article published in 2019, barberry's compounds have a strong impact on human health and can be used as a painkiller, as well as for the relief of fever, diarrhea and vomiting. They are also useful for curing liver and vascular problems and preventing many diseases.

Barberry is available in capsules, fluid extracts, tinctures and as a topical ointment. The dried roots can also be used in tea, and its extracts are standardized to contain 8 percent to 12 percent alkaloids (berberine).

Currently, there is not enough scientific information to determine an appropriate range of doses for barberry.

For children, it should only be used under the supervision of a qualified health care provider, if at all. For adults, it's traditionally used at a dose of two grams three times daily or an equivalent amount in extract form.

For treatment of skin conditions such as psoriasis, barberry has been used topically as a 10 percent cream applied to the skin three times per day.

It's not recommended for long periods of time (more than a week) without the supervision of your doctor.

Risks, Side Effects and Interactions

People using normal and appropriate doses of barberry don't generally report any negative side effects. With high dosages, possible side effects may include nausea, vomiting, diarrhea, dizziness, fainting, nosebleeds, low blood pressure, decreased heart rate, and decreased breathing.

Berberine is not recommended for very young children. In infants, it can interfere with liver function and might worsen jaundice.

Pregnant women should not take it because it may cause uterine contractions and trigger miscarriage. Barberry is also not recommended for nursing mothers since the berberine can be passed to the infant this way.

Barberry should never be taken at the same time as cyclosporine. Other drugs it may negatively interact with include medications changed by the liver including lovastatin (Mevacor), clarithromycin (Biaxin), indinavir (Crixivan), sildenafil (Viagra), and triazolam (Halcion).

You should also talk to your health care provider before combining barberry with anticholinergic drugs (drying medications), antihypertensive drugs and antidiabetes drugs, anticoagulant/antiplatelet drugs, sedative medications (CNS depressants), and some cholinergic drugs used for glaucoma, Alzheimer's disease, and other conditions.

Barberry might decrease the effectiveness of antibiotics in the tetracycline family.

In general, if you take any other prescription medicine, non-prescription medicine or supplements, check with your doctor before taking it. If you have any chronic health issues, such as liver problems or diabetes, check with your doctor before consuming any barberry supplements.

Final Thoughts

Barberry is an herbal remedy and its benefits mainly come from the extensively researched alkaloid it contains known as berberine.

The most common variety is Japanese barberry (Berberis thunbergii).

It has strong antibacterial, antifungal, antioxidant and antiprotozoal properties.

Used for the natural treatment of bladder, urinary tract, gastrointestinal or respiratory infections.

Research shows it may be helpful to people with diabetes, metabolic syndrome and abnormal heart rhythms.

It's also excellent for liver and gallbladder health.

Studies shows it may help to fight certain forms of cancer such as breast cancer.

Check with your doctor before taking barberry to treat a health problem.

7 Raw Garlic Benefits for Fighting Disease

Intensely aromatic and flavorful, garlic is used in virtually every cuisine in the world. When eaten raw, it has a powerful, pungent flavor to match the truly mighty garlic benefits.

It is particularly high in certain sulfur compounds that are believed to be responsible for its scent and taste, as well as its very positive effects on human health.

Garlic benefits rank only second to turmeric benefits in the amount of research backing this superfood. At the time of this article's publication, there are more than 6,100 peer-reviewed articles that evaluated the spice's ability to prevent and improve a wide spectrum of diseases.

And do you know what all this research has revealed?

Eating garlic regularly is not only good for us,  it has been linked to reducing or even helping prevent four of the major causes of death worldwide, including heart disease, stroke, cancer and infections.

The National Cancer Institute does not recommend any dietary supplement for cancer prevention, but it does recognize the spice as one of several vegetables with potential anticancer properties.

Other than the most extreme, rare situations, every person on the planet should consume this spice. It's extremely cost-effective, super easy to grow and tastes absolutely fantastic.

So find out more about garlic benefits, uses, research, how to grow your own and some great-tasting recipes.

What Is Garlic?

Allium sativum is a perennial plant of the amaryllis family (Amaryllidaceae), a class of bulb-shaped plants that includes chives, leeks, onions and scallions.

Garlic grows underneath the soil in the form of a bulb. This bulb has long green shoots that come out from the top while its roots extend downward.

The garlic plant is native to central Asia but grows wild in Italy as well as Southern France. The bulb of the plant is what we all know as the vegetable.

What is a garlic clove?

The garlic bulb is covered with several layers of inedible papery skin that when peeled away reveal up to 20 edible bulblets called cloves inside.

When it comes to the numerous types of garlic, did you know that there are over 600 names varieties of the plant? Generally speaking, there are two main subspecies: sativum (softneck) and ophioscorodon (hardneck).

The stalks of these types of plants are different, with softnecks stalks made up of leaves that remain soft, while hardnecks are rigid.

Garlic scapes are produced by hardnecks and can be added to recipes for their mild, sweet and even peppery flavor.

Nutrition Facts

Garlic nutrition contains countless vital nutrients — flavonoids, oligosaccharides, amino acids, allicin and high levels of sulfur (just to name a few), and eating this spice regularly has been proven to provide unbelievable health benefits.

Raw garlic also contains approximately 0.1 percent essential oil of which the main components include allyl propyl disulfide, diallyl disulfide and diallyl trisulfide.

Raw garlic is conventionally measured for cooking and medicinal purposes by the clove. Each clove is packed with health-promoting components.

A clove (approximately three grams) of raw garlic nutrition contains about:
4.5 calories
1 gram carbohydrates
0.2 gram protein
0.1 gram fiber
0.1 milligram manganese (3 percent DV)
0.9 milligram vitamin C (2 percent DV)
5.4 milligrams calcium (1 percent DV)
0.4 microgram selenium (1 percent DV)
These are just some of the top nutrients found in this spice.

It also contains alliin and allicin, which are both health-promoting sulfur compounds. Allicin benefits are especially well-researched in studies.

Scientists are interested in the potential for these sulfur compounds derived from the spice to prevent and treat chronic and deadly diseases, such as cancer and cardiovascular disease, among other garlic benefits.

7 Raw Garlic Benefits

As you are about to see, raw garlic benefits are plentiful. It can used as an effective form of plant-based medicine in many ways, including the following.

1. Heart Disease

According to the Centers for Disease Control and Prevention, heart disease is the No. 1 killer in the United States, followed by cancer. This spice has been widely recognized as both a preventative agent and treatment of many cardiovascular and metabolic diseases, including atherosclerosis, hyperlipidemia, thrombosis, hypertension and diabetes.

A scientific review of experimental and clinical studies of garlic benefits found that, overall, consumption of this spice has significant cardioprotective effects in both animal and human studies.

Probably the most amazing characteristic is that it's been shown to help reverse early heart disease by removing plaque buildup in arteries.

A 2016 randomized, double-blind study published in the Journal of Nutrition involved 55 patients, aged 40 to 75 years, who had been diagnosed with metabolic syndrome. The results of the study showed that aged garlic extract effectively reduced plaque in coronary arteries (the arteries supplying blood to the heart) for patients with metabolic syndrome.

One of the lead researchers, Matthew J. Budoff, M.D., said:
This study is another demonstration of the benefits of this supplement in reducing the accumulation of soft plaque and preventing the formation of new plaque in the arteries, which can cause heart disease. We have completed four randomized studies, and they have led us to conclude that Aged Garlic Extract can help slow the progression of atherosclerosis and reverse the early stages of heart disease.

2. Cancer

Allium vegetables, especially garlic and onions, and their bioactive sulfur compounds are believed to have effects at each stage of cancer formation and affect many biological processes that modify cancer risk, according to a review published in Cancer Prevention Research.

In the words of the National Institutes of Health's National Cancer Institute:

Several population studies show an association between increased intake of garlic and reduced risk of certain cancers, including cancers of the stomach, colon, esophagus, pancreas, and breast.

When it comes to how consuming this spice acts to prevent cancer, the National Cancer Institute explains:

Protective effects from garlic may arise from its antibacterial properties or from its ability to block the formation of cancer-causing substances, halt the activation of cancer-causing substances, enhance DNA repair, reduce cell proliferation, or induce cell death.

A French study of 345 breast cancer patients found that increased garlic, onion and fiber consumption was associated with a statistically significant reduction in breast cancer risk.

Another cancer that the spice has been specifically shown to positively affect is pancreatic cancer, one of the most deadly forms. The good news is that scientific research shows that increased garlic consumption may reduce the risk of developing pancreatic cancer.

A population-based study conducted in the San Francisco Bay area found that pancreatic cancer risk was 54 percent lower in people who ate larger amounts of garlic and onions compared with those who ate lower amounts. The study also showed that increasing the overall intake of vegetables and fruits may protect against developing pancreatic cancer.

This popular spice also shows promise when it comes to treating cancer. Its organosulfur compounds, including DATS, DADS, ajoene and S-allylmercaptocysteine (SAMC), have been found to induce cell cycle arrest when added to cancer cells during in vitro experiments.

In addition, these sulfur compounds have been found to induce apoptosis (programmed cell death) when added to various cancer cell lines grown in culture. Taking liquid garlic extract and S-allylcysteine (SAC) orally has also been reported to increase cancer cell death in animal models of oral cancer.

Overall, this spice clearly show some real potential as a cancer-fighting food that should not be ignored or discounted.

3. High Blood Pressure

An interesting phenomenon is that this common herb has been shown to help control high blood pressure. One study looked at the effect of aged garlic extract as an adjunct treatment for people already taking antihypertensive medication yet still having uncontrolled hypertension.

The study, published in the scientific journal Maturitas, evaluated 50 people with uncontrollable blood pressure. It was uncovered that simply taking four capsules of aged garlic extract (960 milligrams) daily for three months caused blood pressure to drop by an average of 10 points.

Another study published in 2014 found that the spice has the potential to lower BP in hypertensive individuals similarly to standard BP medication.

This study further explains that the spice's polysulfides promote the opening or widening of blood vessels and, hence, blood pressure reduction.



4. Colds and Infections

Experiments have shown that garlic (or specific chemical compounds like allicin found in the spice) is highly effective at killing countless microorganisms responsible for some of the most common and rarest infections, including the common cold. It actually might help prevent colds as well as other infections.

In one study, people took either garlic supplements or a placebo for 12 weeks during cold season (between November and February). Those who supplemented with the spice were less likely to get a cold, and if they did get a cold, they recovered faster than the placebo group.

The placebo group had a much greater likelihood of contracting more than one cold over the 12-week treatment period as well.

The study attributes the spice's ability to prevent the common cold to its star biologically active component component, allicin. Its antimicrobial, antiviral and antifungal properties can help relieve the common cold as well as other infections.

Allicin in particular is believed to play an important role in this vegetable's antimicrobial powers.

5. Male and Female Hair Loss (Alopecia)

A clinical trial was conducted to test what a survey has shown to be a growing practice in Turkey: using garlic to treat baldness. Mazandaran University of Medical Sciences researchers from Iran tested how garlic gel applied on the scalp twice a day for three months could affect people taking corticosteroids for alopecia.

Alopecia is a common autoimmune skin disease, causing hair loss on the scalp, face and sometimes on other areas of the body. Different treatments are currently available, but no cure is yet known.

The researchers discovered that the use of the gel significantly added to the therapeutic efficacy of topical corticosteroid in the treatment of alopecia areata. Although the study didn't test it directly, applying garlic-infused coconut oil as a standalone treatment might even be more beneficial as a hair loss remedy because it mitigates the risk of absorbing harmful corticosteroids in the skin.

6. Alzheimer's Disease and Dementia

Alzheimer's disease is a form of dementia that can rob people of the ability to think clearly, perform everyday tasks and, ultimately, remember who they even are. This spice contains antioxidants that can support the body's protective mechanisms against oxidative damage that can contribute to these cognitive illnesses.

When it comes to Alzheimer's patients, amyloid peptide plaques are commonly observed in the central nervous system, and these plaque deposits result in the production of reactive oxygen species and neuronal (cells in the nervous system) damage.

A study published in the Journal of Neurochemistry found significant neuroprotective and neurorescue properties of aged garlic extract and its active compound S-allyl-L-cysteine (SAC). The researchers conclude from their findings that the aged extract along with SAC can be used to develop future drugs to treat Alzheimer's disease.

7. Diabetes

Eating this popular spice has been shown to help regulate blood sugar levels, potentially stop or decrease the effects of some diabetes complications, as well as fight infections, reduce LDL cholesterol and encourage circulation.

A study of diabetic rats showed that this spice may be very helpful at improving the overall health of diabetics, including the mitigation of common diabetic complications like atherosclerosis and nephropathy. These rats, which received a daily extract of raw garlic for seven weeks, had significantly lower serum glucose (blood sugar level), cholesterol and triglyceride levels.

Compared to the control group, the rats receiving raw garlic had 57 percent less serum glucose, 40 percent lower serum cholesterol levels and 35 percent lower triglycerides. In addition, urinary protein levels in spice-treated rats were 50 percent lower.

Another study also showed that for type II diabetes patients, garlic significantly improved blood cholesterol levels. Specifically, its consumption reduced total cholesterol and LDL (bad) cholesterol and moderately raised HDL cholesterol compared to placebo.

Best Ways to Use

Garlic is best used raw for microbial properties, although cooked garlic still has a lot of value. In fact, the antioxidant value is equal (or sometimes even higher) when cooked, which is counterintuitive because for most foods, cooking tends to decrease nutritional content.

Even black garlic, which is used as good in Asian cuisines and occurs when the bulk is heated over a course of several weeks, has proven to be beneficial for our health.

Cooking

You can add raw garlic to recipes that are sauted, roasted or baked. You can also toss some raw garlic into your next homemade salad dressing, marinade, tomato sauce, soup or stew.

Adding the raw spice to any vegetable, fish or meat dish is sure to intensify the flavor and offer health benefits. Of course, cooked garlic benefits are also impressive and offer a more mild flavor when added to meals, like garlic aioli (sauted garlic with olive oil).

Roasting garlic is also an easy option when cooking garlic.

Simply chop off the top head s the cloves are exposed. Then drizzle it with olive oil and wrap it with foil.

To roast garlic, leave it in a 400 degree oven for about 30 minutes, until the cloves become brown and tender.

Ultimately, whether you're using clove of garlic raw or cooked, you can increase the benefits of garlic by chopping or crushing it and letting it sit before eating.

Chopped or minced garlic activates alliinase enzymes in the spice's cells, and sitting allows these enzymes to convert some of the clove's allin into allicin. Allicin then rapidly breaks down to form a variety of organosulfur compounds.

Scientists suggest allowing garlic to stand for 10 minutes after chopping or crushing before cooking it.

To mince garlic, peel away the skin, separate the cloves and crush them with the flat side of a large knife. First give the crushed clove a rough chop, then go over it again with a rocking motion, using one hand to hold the knife handle and the other to rock the knife from the top.

A garlic press can also be used to crush the cloves.

For Skin and Infections
Another way to use garlic is for infections. Using the oils of the garlic plant is an excellent natural remedy for many types of infections, including ear and skin infections.

Traditional cultures that don't typically struggle with these types of diseases receive regular intake of this in their diets.