The Antioxidant Power of Swiss Chard Nutrition

Swiss chard is one of the most impressive and nutrient-dense vegetables out there. The range of antioxidants in Swiss chard nutrition can be seen both in its deeply colored green leaves and also in the reds, purples and yellows of its vibrant, multicolored stalks and veins.

What are the benefits of eating Swiss chard?

These include obtaining its many forms of polyphenol, betalain and carotenoid phytonutrients, which are powerful at fighting free radical damage, inflammation and disease development.

Swiss Chard Nutrition Facts

Swiss chard is a leafy green vegetable in the Amaranthaceae plant family that has the scientific name Beta vulgaris. Its name may be a bit misleading, because it actually isn't a plant that is native to Switzerland — rather it was discovered by a Swiss botanist in 1753.

It's actually native to regions in the Mediterranean, where it's still a very popular vegetable today.

Today, Swiss chard goes by other names around the world, such as:
silverbeet
sea beet
spinach beet
crab beet
In fact, South Africa Swiss chard is actually called spinach.

It's believed that Swiss chard has been included in the diets of Mediterranean populations for thousands of years. Even Greek philosopher Aristotle wrote about Swiss chard nutrition.

Ancient Greek and Roman populations frequently grew and ate these greens, as they were aware of the many healing properties. Swiss chard has been used in folk medicine as a natural decongestant, allergy reliever, constipation reliever and joint pain reducer (likely because it reduced inflammation) for many years.

Swiss chard is now widely used in the food industry as a rich source of sugar, and it's even being grown in space! It's among the first crops being grown in planetary space stations for astronauts and was chosen due to its extremely valuable nutrient profile, as well as its ease of being harvested.

Like most foods, the Swiss chard nutrition profile changes depending on whether or not you consume it raw or cooked.

One cup (about 36 grams) of raw Swiss chard nutrition contains approximately:

6.8 calories
1.3 grams carbohydrates
0.6 grams protein
0.1 grams fat
0.6 grams fiber
299 micrograms vitamin K (374 percent DV)
2,202 international unit vitamin A (44 percent DV)
10.8 milligrams vitamin C (18 percent DV)
0.1 milligrams manganese (7 percent DV)
29.2 milligrams magnesium (7 percent DV)
0.6 milligrams iron (4 percent DV)
136 milligrams potassium (4 percent DV)
0.7 milligrams vitamin E (3 percent DV)
0.1 milligrams copper (3 percent DV)

Meanwhile, one cup (about 175 grams) of boiled Swiss chard nutrition contains approximately: 35 calories
7.2 grams carbohydrates
3.3 grams protein
0.1 grams fat
3.7 grams fiber
573 micrograms vitamin K (716 percent DV)
10,717 international units vitamin A (214 percent DV)
31.5 milligrams vitamin C (53 percent DV)
150 milligrams magnesium (38 percent DV)
0.6 milligrams manganese (29 percent DV)
961 milligrams potassium (27 percent DV)
4 milligrams iron (22 percent DV)
3.3 milligrams vitamin E (17 percent DV)
0.3 milligrams copper (14 percent DV)
101 milligrams calcium (10 percent DV)
0.2 milligrams riboflavin (9 percent DV)
0.1 milligrams vitamin B6 (7 percent DV)
57.8 milligrams phosphorus (6 percent DV)
0.1 milligrams thiamine (4 percent DV)
15.7 micrograms folate (4 percent DV)
0.6 milligrams zinc (4 percent DV)
0.6 milligrams niacin (3 percent DV)
0.3 milligrams pantothenic acid (3 percent DV)

Some of the many phytonutrients and antioxidants found in Swiss chard nutrition include:

carotenoids, such as beta-carotene, lutein and zeaxanthin, which are crucial for eye health volatile oils and acids like myricitrin, coumaric acid and rosmarinic acid flavonoids like quercetin and kaempferol, which act as antihistamines and reduce allergic reactions and inflammatory responses

Research shows that chard is also one of the best sources of betalains, water-soluble plant pigments that have a wide range of desirable biological activities, including antioxidant, anti-inflammatory and anti-cancer properties.

On top on this, chard packs an impressive amount of potassium, magnesium, calcium, copper, and even more vitamins and minerals. And with high levels of vitamin K, vitamin A, vitamin C and many trace minerals, there's almost no health condition that Swiss chard nutrition is incapable of helping.

Types and Facts

Chard plants come in many varieties and colors, such as deep green, red, yellow, orange, purple and multicolored Swiss chard. The vibrantly colored leaves grow on top of thick, celery-like long stems.
Some of the many varieties in existence include:

Burgundy
Rhubarb
Ruby
Geneva
Lucullus
Winter King
Perpetual
When different colored chards are bunched together, this is known as rainbow chard.

Many people are unaware that the Swiss chard plant is a variety of the beet, both of which are cool-weather veggies grown for their edible leaves and leafstalks. Nutrition experts believe that Swiss chard and other chenopod vegetables, like beets, can be a highly renewable and cheap source of nutrients for many populations.

Swiss chard nutrition is so prized because not only can the plant can be grown in a range of soils and require little light and water, but it also provides such a high amount of essential vitamins and minerals.

Swiss Chard vs. Kale vs. Spinach

Calorie for calorie, compared to Swiss chard nutrition, kale offers a similar amount of vitamin K but more vitamin A and C. Kale is a cruciferous vegetable that is rich in antioxidants and vital nutrients that support detoxification, heart health, cancer prevention and brain development.

According to the National Cancer Institute, the secret behind the cancer-killing ability of cruciferous veggies is that they're rich in glucosinolates - a large group of sulfur-containing compounds

How does spinach nutrition compare to Swiss chard greens?
Both have a mild taste and are less bitter/spicy than greens like mustard greens, kale or arugula. The two are similar in terms of calories, fiber, protein and carbs.

Both are great sources of vitamin K, vitamin A and vitamin C. Spinach is also a great source of folate, manganese, calcium, riboflavin, potassium and magnesium.

Benefits

1. High in Antioxidants

Swiss chard nutrition is thought to contain up to 13 different types of polyphenol antioxidants alone. In 2004, researchers were also able to identify 19 different types of betaxanthin antioxidants in Swiss chard nutrition, as well as nine types of betacyanins among the different varieties of chard.

One of the primary flavonoid antioxidants found in the leaves of chard is called syringic acid. Syringic acid is known for regulating blood sugar levels, making it the object of much research over recent years as diabetes diagnosis rates have continued to increase.

Something else noteworthy about Swiss chard nutrition? Its anti-aging antioxidants also help prevent cancer, heart disease, eye and skin disorders, neurodegenerative disorders, and much more.

2. Protects Heart Health

A 2016 meta analysis found evidence that regular intake of leafy greens leads to a significant (15.8 percent) reduced incidence of cardiovascular disease.

The range of antioxidants found in Swiss chard benefits heart health in multiple ways, such as by lowering levels of inflammation and normalizing blood pressure, since Swiss chard can help turn off pro-inflammatory reactions. These reactions can worsen high cholesterol, high blood pressure, and increase the risk of suffering from a heart attack, stroke or another form of cardiovascular disease.

Swiss chard is considered an anti-hypertensive vegetable because it contains many trace minerals that are crucial for proper circulation, blood vessel health and heartbeat regulation. Magnesium, potassium, copper, iron and calcium, for example, are all minerals found in Swiss chard nutrition that work together to aid in red blood cell formation, nerve signaling, blood vessel constriction and help control blood pressure levels.

Research shows that people with hypertension (elevated blood pressure) who consume nitrates from nitrate-rich whole foods, including beets and chard, benefit from improvements in blood pressure levels. Nitrates can help reduce platelet aggregation (blood clots) and support functions of the tissue lining the interior of blood vessels, called the endothelium.

Animal studies have also shown that extracts derived from chard leaves have hepatoprotective effects and hypolipidemic activity, meaning they can help regulate liver function and cholesterol levels.

3. Fights Cancer

A key benefit to Swiss chard nutrition is that its leafy greens contain many cancer-fighting antioxidants and phytonutrients. In fact, it is one of the most antioxidant-rich foods on the planet.

Some of the most notable include beta-carotene, apigenin flavonoids like vitexin, quercetin, numerous carotenoids, and a range of betalains.

Studies show that Swiss chard extract has the ability to inhibit proliferation of human cancer cells and stabilize fibroblasts, which are important cells that make up connective tissue. The antioxidants found in Swiss chard nutrition are associated with the ability to stop growth of cancer cells from breast, colon, prostate, ovarian, endometrial and lung tumors.

Because of Swiss chard's powerful ability to fight cancer, researchers have begun testing the seeds of Swiss chard, in addition to extracts taken from Swiss chard leaves, to identify if they can be used as a natural chemo-protective treatment.

4. Helps Prevent Diabetes

Swiss chard nutrition has been praised for making the leafy green a powerful blood sugar regulator. Swiss chard has nutrient properties that are believed to be one of the best vegetables for people with prediabetes, diabetes, or other forms of metabolic syndrome or insulin resistance.

Certain flavonoids found in Swiss chard help inhibit activity of an enzyme called alpha-glucosidase, which breaks down carbohydrates into simple sugars. Therefore, studies show that Swiss chard consumption may make it easier to maintain a steadier blood sugar level.

This makes Swiss chard an anti-hypoglycemic vegetable and one of the best foods to incorporate into a blood sugar-stabilizing diet.

Another unique benefit of Swiss chard is its effect on pancreatic beta cells. Beta cells in the pancreas are responsible for producing insulin, the hormone that controls blood sugar.

It’s believed that Swiss chard may help pancreatic beta cells regenerate and therefore helps control insulin production more effectively.

In addition to its special phytonutrient abilities, Swiss chard is high in fiber, with almost four grams per one-cup serving of cooked chard. Fiber helps slow down the release of sugar in the bloodstream following a meal, in addition to having heart health and digestive health benefits.

5. Maintains Bone Health

Swiss chard is a great source of vitamin K and calcium, two key nutrients needed to maintain a strong skeletal structure. Ninety-nine percent of the body's calcium is stored within the bones, where it is needed to help maintain bone strength and mineral density and prevent weak bones that can lead to fractures.

Just one cup of cooked Swiss chard provides more than 700 percent of your daily vitamin K needs! Vitamin K is an essential nutrient for bone health.

It reduces fracture rates because it activates osteocalcin, the major non-collagen protein that helps form bones. This nutrient found in Swiss chard helps modulate bone metabolism, aids in bone growth and protects the body from bone mineral loss common in the aging process.

Additionally, a number of other nutrients are found in chard that support skeletal health, including iron, magnesium, potassium, and vitamins A and C.



6. Improves Digestion

Swiss chard benefits digestive health by helping reduce inflammation within the digestive tract and regulating bowel movements that draw toxins out of the body. Swiss chard's phytonutrient betalains are excellent for supporting detoxification by acting as anti-inflammatories and antioxidants within the gut.

Swiss chard also contains about four grams of dietary fiber in just one cup of cooked greens, which helps regulate blood sugar levels, improves colon and digestive health, prevents constipation and diarrhea, and also helps you to feel fuller in the process.

7. Helps Maintain Healthy Brain Function

Many studies show that regularly eating vegetables with high betalain levels provides significant protection against certain oxidative stress-related disorders, which includes neuro-degenerative diseases. Betalains and the other antioxidants found in Swiss chard nutrition defend brain cells from mutation, protect from DNA damage, reduce free radicals and lower the risk of disorders, including Alzheimer's and Parkinson's disease.

A 2018 study published in Neurology concluded, Consumption of approximately 1 serving per day of green leafy vegetables and foods rich in phylloquinone, lutein, nitrate, folate, α-tocopherol, and kaempferol may help to slow cognitive decline with aging.

8. Protects Eye and Skin Health

Yet another benefit of Swiss chard nutrition is that this vegetable is an excellent source of carotenoids called lutein and zeaxanthin, which have been getting significant research attention lately due to their ability to protect vision and ward off eye disorders, such as glaucoma.

According to studies carried out by the USDA Human Nutrition Research Center on Aging, carotenoids are able to protect the retina and cornea and defend against age-related disorders of the eyes, including macular degeneration, glaucoma, night blindness and cataracts. They do this by absorbing damaging blue light that enters the eye before it can cause disturbances to the retina.

Betalains found in Swiss chard nutrition also protect the health of the nervous system, including specialized nerve signaling, which is crucial for the communication between the eyes and brain.

Swiss chard benefits skin by helping protect against free radical damage, such as the type caused by UV light. Studies show that eating nutrient-dense leafy greens may be one way to help reduce development of wrinkles, other signs of photo-aging and even skin cancer.

9. Benefits Nerve and Muscle Function

Swiss chard provides a high amount of magnesium, potassium, calcium and other minerals that are crucial for muscle and nervous system health. Swiss chard nutrition contains an impressive 38 percent of the daily magnesium needs for every one-cup serving of cooked chard, which helps improve circulation and reduce muscle cramps and pain that can result from a magnesium deficiency.

Swiss chard's high level of magnesium can also help prevent stress-related symptoms that take a toll on the nervous system, including insomnia, mood disturbances, headaches, high blood pressure and an increased risk for diabetes.

How to Select, Cook and Get Into the Diet

Swiss chard can usually be found at farmers markets and in grocery stores available throughout the year, but technically its peak season is during the summer months, from June through August. This is when you'll most likely find the best-tasting, freshest Swiss chard, especially at local farmers markets.

Chard plants grow mostly in the Northern Hemisphere and are known to be easy plants to grow, although they're very perishable once fully grown and ripe.

Look for Swiss chard that has tall, vibrant leafy greens that do not have many signs of discoloration, wilting or holes. The stalk should be thick and crunchy and may come in colors other than green.

For example, Swiss chard can commonly be found in shades of white, red, purple, yellow or even be multicolored.

Can you eat Swiss chard raw?
Yes, although most people greatly prefer the taste of Swiss chard when it's cooked and combined with seasonings like salt or garlic. Cooking Swiss chard brings out a natural sweetness and decreases bitterness, making it a great addition to a variety of hearty and savory recipes.

Is Swiss chard healthier cooked or raw?
Swiss chard nutrition is beneficial whether it's raw or cooked, although it's recommend that you try briefly steaming or boiling Swiss chard or lightly sauting it before eating it. This helps decrease certain acids found in these greens and improve its taste and nutrient availability.

What's the best way to cook chards?
You can use use fresh chard leaves in salad or wilt them like you would spinach if you don't mind the taste. Some people like to cook the ribs separately from the leaves because they need a longer cooking time to become tender.

You can cook Swiss chard by quickly boiling the leaves for only two to three minutes in an open pot (don't add a lid, which will hinder the process a bit) or by sauting them in a pan with some olive oil, stock or coconut oil just until they are wilted.

Can you juice Swiss chard?
Yes, this is a great way to obtain chard's nutrients easily. Swiss chard juicing benefits include supplying you with antioxidants, and vitamins K, A and C, just like if you ate the greens.

The only downside is that you miss out on the fiber.

Chards are biennial crops (they are available year-round) and can grow well in both cool and hot temperatures. You'll be most successful at growing Swiss chard if you plant seeds in moist, humus-rich soil.

Risks, Side Effects and Interactions

Is Swiss chard toxic?
While it's a very healthy and totally edible leafy green, according to the Colorado University Food Safety Center of Excellence, Swiss chard is often associated with the pathogens coli, Listeria, and Salmonella because the crop is a raw, fresh marketed product.

To reduce your risk of catching harmful bacteria from chards, wash the greens thoroughly and be careful about using contaminated surfaces or utensils that can transfer microbes.

Some worry that Swiss chard stems are poisonous. Is there any truth to this claim?

No, the stems are edible and where many different nutrients can be found. However, chard stems do contain oxalates, like other vegetables within the same plant family.

Oxalates are normally not a health concern when eaten in normal, moderate amounts, but in rare cases eating high levels of oxalates can cause certain health problems.

Oxalates are most known for potentially interfering with the absorption of certain minerals, such as calcium. However, experts still agree that oxalates do not pose a threat for the vast majority of people, and their presence in vegetables like Swiss chard definitely does not outweigh the many health benefits of these foods.

People who have a history of kidney or gallbladder problems may want to avoid eating Swiss chard due to its oxalates, though, since these can aggravate symptoms in some cases.

If you have an allergy to chards you may experience a negative reaction when eating the stems or leaves. In this case, Swiss chard side effects may include tingling in your mouth or throat, stomach pains, itchiness, rash, etc.

If oxalates cause you any serious side effects, you may experience kidney stones, abdominal pain, low blood pressure, vomiting and a weak pulse.

Final Thoughts

Swiss chard is a leafy green vegetable in the Amaranthaceae plant family that has the scientific name Beta vulgaris. Chard plants come in many varieties and colors, such as deep green, red, yellow, orange, purple and multicolored Swiss chard.

Why is Swiss chard good for you? Chards contain many different types of antioxidants, including polyphenols, betaxanthin, syringic acid, vitamins A and C, lutein, and other carotenoids.

Swiss chard benefits include reducing inflammation and oxidative stress, fighting cancer and heart disease, protecting skin and eye health, maintaining brain health, improving digestion, and supporting muscle and nerve functions.

You can eat these greens both raw or cooked. However, cooking chards improves not only the nutrient availability, but also the taste.

Swiss chard is susceptible to foodborne pathogens, like other leafy greens, so be careful about washing this veggie thoroughly before preparing it.

8 Kombucha Benefits, Plus How to Make This Gut-Friendly Beverage

Known as the Immortal Health Elixir by the Chinese and originating in the Far East around 2,000 years ago, kombucha is a beverage with tremendous health benefits extending to your heart, your brain and (especially) your gut.

How does this ancient drink make such a huge difference in your body?

Due to the fermentation process involved in creating kombucha, it contains a large number of living healthy bacteria known as probiotics. These bacteria line your digestive tract and support your immune system, as they absorb nutrients and fight infection and illness.

Since 80 percent of your immune system is located in your gut, and the digestive system is the second largest part of your neurological system, it's no surprise that the gut is considered the second brain.

If you already eat a whole foods based diet, drinking kombucha regularly is a great addition that can help you maintain peak immune health, which trickles down into an impressive number of benefits for your overall health.

What Is Kombucha?

Kombucha is a fermented beverage consisting of black tea and sugar (from various sources, including cane sugar, fruit or honey) that's used as a functional, probiotic food.

It contains a colony of bacteria and yeast that is responsible for initiating the fermentation process, once combined with sugar.

Following fermentation, kombucha becomes carbonated and contains vinegar, B vitamins, enzymes, probiotics and a high concentration of acid.

The sugar-tea solution is fermented by bacteria and yeast commonly known as a SCOBY, which stands for symbiotic culture of bacteria and yeast. Contrary to common claims, a SCOBY is not a mushroom.

Although it's usually made with black tea, kombucha can also be made with green teas or both. The origin can be traced back to ancient China, where it was known as the Tea of Immortality.

It has also been enjoyed for its medicinal properties in Russia, Japan and Europe for several hundred years as well.

So what does kombucha taste like? 

There are a number of different flavors available, but it's generally fizzy, tart and slightly sweet.

Some people find it a healthier substitute for sodas, which can help satisfy that craving for a fizzy drink. There are even some soda-flavored varieties, making it a great option to cut down on your sugar intake while boosting your consumption of benefit-rich probiotics.

Can you lose weight by drinking kombucha? By swapping it for soda or other sugar-sweetened beverages, you can quickly cut down on your calorie consumption, which could lead to weight loss.

Top 8 Benefits

1. Aids in Disease Prevention

According to a review published by the University of Latvia, drinking kombucha tea can be beneficial for many infections and diseases due to four main properties: detoxification, anti-oxidation, energizing potencies and promotion of depressed immunity.

Kombucha contains an array of powerful antioxidants that can help to detoxify the body and protect against disease.

These antioxidants can help reduce inflammation, which can help protect against many chronic conditions such as diabetes, heart disease and even cancer.

While normal black tea does contain antioxidants, research shows that the fermentation process of kombucha creates antioxidants not naturally found in black tea, including D-saccharic acid, also known as glucaric acid.

2. Supports Gut Health

Naturally, the antioxidant prowess of this ancient tea counteracts free radicals that create mayhem in the digestive system.

However, the greatest reason kombucha supports digestion is because of its high levels of beneficial acid, probiotics, amino acids and enzymes.

Although it does contain bacteria, these are not harmful pathogenic strains of bacteria. Instead, they are a beneficial form of bacteria known as probiotics, which are involved in everything from immune function to mental health and nutrient absorption.

Some animal models have shown that kombucha could help prevent and heal stomach ulcers.

It can also help stop candida from overpopulating within the gut by restoring balance to the digestive system, with live probiotic cultures that help the gut repopulate with good bacteria while crowding out the candida yeast.

3. May Improve Mental Function

In addition to enhancing digestion, kombucha might be able to protect your mind as well.

This is partially due to its content of B vitamins, which are known to increase energy levels and improve overall mental well-being. Its high vitamin B12 content is one reason supplements sometimes contain dry kombucha products.

It's also rich in probiotics, which are a form of beneficial bacteria that are thought to play an integral role in mental health.

Some studies have shown that probiotics could aid in the treatment of conditions like depression, anxiety, autism spectrum disorder and obsessive-compulsive disorder.

4. Promotes Lung Health

One unexpected benefit of kombucha is its use as a potential treatment method for silicosis, a lung disease caused by repeated exposure to silica particles.

One animal model conducted in China discovered that inhalation of kombucha could be a way to treat silicosis, along with several other diseases of the lungs caused by inhalation of dangerous material. That being said, it's still recommended to drink your kombucha rather than inhaling it.



5. Fights Bacteria

Although it may seem counterintuitive, drinking the live cultures in kombucha can actually destroy many strains of bad bacteria that are responsible for infections.

In lab studies, it has been found to have antibacterial effects against staph, E. coli, Sh. sonnei, two strains of salmonella and Campylobacter jejuni.

Many of these strains of bacteria are responsible for food poisoning and foodborne illness around the world.

6. Helps Manage Diabetes

Although some practitioners warn against kombucha for diabetics, it seems that some research suggests just that consuming low-sugar varieties of it could actually be beneficial.

Because of the antioxidants that it contains, it has been shown to help alleviate diabetes symptoms in some animal models, even more effectively than the black tea from which it's fermented.

It may also help support the function of the liver and kidney, which is generally poor for those with diabetes.

7. Supports Heart Health

Kombucha has been considered to be beneficial to the heart for some time, although research efforts in this area have been scarce.

However, it seems clear that, in animal models, kombucha can help lower triglyceride levels and regulate cholesterol naturally.

8. Maintains Liver Function

The liver works hard to filter and excrete harmful compounds, which is why it's a vital component in digestion and overall health.

According to some in vitro studies, the antioxidants in kombucha may protect the liver from oxidative stress and damage induced by acetaminophen overdose.

Nutrition Facts

Although nutrition facts can differ between brands and homemade brews, kombucha is generally low in calories but high in B vitamins like folate, riboflavin, vitamin B6 and thiamine.
One 16-ounce bottle of unpasteurized, organic kombucha drink contains the following nutrients:

60 calories
14 grams carbohydrates
4 grams sugar
20 milligrams sodium
100 micrograms folate (25 percent DV)
0.34 gram riboflavin/vitamin B2 (20 percent DV)
0.4 milligram vitamin B6 (20 percent DV)
0.3 milligram thiamine/vitamin B1 (20 percent DV)
4 milligrams niacin/vitamin B3 (20 percent DV)
1.2 micrograms vitamin B12 (20 percent DV)



Risks and Side Effects

Can kombucha be harmful? Most people experience many kombucha benefits and experience little to no adverse side effects. However, there are some kombucha dangers and precautions that you may want to consider.

Kombucha side effects seem to be more of a risk when making it yourself because contamination is possible, and the SCOBY disk and finished product aren't tested for quality like they are when manufactured commercially.

If you're going to brew your own, be sure to use sterile equipment, clean working spaces and high-quality ingredients.

A small percentage of people experience bloating, nausea, infections and allergic reactions when drinking kombucha. Because it has a high level of acidity, it's possible that this can cause problems for people with digestive problems, like stomach ulcers, heartburn or sensitivity to very acidic foods.

Additionally, because of the acidity, you can help prevent damage to your teeth by drinking it at one sitting and swishing water in your mouth afterward.

People who have severely compromised immunity due to certain viruses like HIV/AIDS need to be careful about consuming it since there is always a possibility that the yeast can grow harmful bacteria that can cause illness. This is especially true of homemade varieties.

Is kombucha alcoholic? The alcohol content of most products is less than 0.5 percent, meaning it is usually labeled as non-alcoholic.

Another common question is: Does kombucha have caffeine? 

Although it does contain a small amount of caffeine, it is significantly lower than the tea that is made to produce it.

While it hasn't been studied much in pregnant women, there is always concern that pregnant women shouldn't consume alcohol or caffeine, both of which are present in kombucha in small amounts. Check with your doctor before consuming it and keep your intake in moderation to prevent any adverse side effects.

Final Thoughts

Kombucha is a fermented beverage made from black tea and sugar.

Following fermentation, it becomes rich in vinegar, B vitamins, enzymes, probiotics, all of which contribute to its many health benefits.

Potential kombucha health benefits include better gut health, improved mental function, enhanced blood sugar control and disease prevention.

There are plenty of methods for how to make kombucha at home, but it always involves using a SCOBY, which is a symbiotic culture of bacteria and yeast.

For most people, this fermented drink can be a safe and healthy addition to the diet. However, women who are pregnant as well as those with compromised immunity or digestive issues should check with their doctor prior to consumption.

Artichokes: Top 7 Benefits of Artichoke Nutrition (+ Recipes & Growing Tips)

Records of eating artichokes date back to Ancient Greece and the Roan Empire. There are texts indicating that these populations consumed the naturally occurring variant of the artichoke, the cardoon especially for help managing rheumatism and gout — thanks to all artichoke nutrition has to offer.
Today, this native plant is still found in the same Mediterranean areas, where it continues to be a staple food in the healthy Mediterranean diet.

Artichokes should be a part of a healthy diet for many reasons. What are the benefits of eating artichokes?

Believe it or not, artichokes are one of the top vegetables in terms of total antioxidant content not to mention artichoke nutrition is high in vitamin C, A, K and more.

Artichoke extract supplements which provide a concentrated dose of the veggie's protective compounds, including chlorogenic acid, cynarin, luteolin and cymaroside have also been shown to have cholesterol-lowering and disease-fighting effects.

Due to its high fiber quantity and phytonutrients, artichoke nutrition has a strong tie to preventing serious conditions, such as heart disease and cancer, as well as having positive effects on liver and digestive health. To top it off, artichokes also great taste and are versatile in recipes too, including both low-carb and keto recipes if you're watching your carb consumption.

What Is an Artichoke?

Did you know that there are actually about 140 different artichoke varieties in existence? 

Mangosteen's Cancer-Fighting, Heart-Boosting Power

Everyone knows what a mango is and what mango nutrition provides, but have you ever heard of a mangosteen? You're forgiven if you haven't, as this Southeast Asian fruit was banned in the U.S. until October 2007 because it was thought to harbor Asian fruit flies.

Thankfully, however, this health-boosting fruit is no longer on the ban list, and that's a good thing because research studies show this fruit has some pretty amazing benefits.

Also known as the queen of fruits, mangosteen has been used to naturally treat a wide variety of health concerns for centuries by the people of Southeast Asia. Benefits of mangosteen include it being high in fiber yet low in calories, as well as having a good serving of vitamin C.

It's always been popular in Southeast Asia, but why has it been gaining popularity around the world and is now commonly sold as a health supplement? Well, we now know it not only contains an impressive array of essential vitamins and minerals, but it also contains a group of phytochemicals called xanthones.

What are the health benefits of mangosteen? 

Mangosteens have been the focus of many anticancer studies, and results have been very positive to date support their standing as cancer-fighting foods.

The mangosteen fruit itself is said to contain at least 20 known xanthones, and the majority of those are found in the fruit wall or pericarp.

Findings from research conducted in 2008 by the Gifu International Institute of Biotechnology in Japan showed that one xanthone from mangosteen in particular, known as alpha-Mangostin, was found to have a cancer-preventive effect on animal subjects. This study concluded that xanthones should be used as an agent for cancer prevention and as cancer treatment in combination with other therapies.

A 2012 study published in BMC Complementary and Alternative Medicine also showed that the xanthone extracts had anti-colon cancer effects in vitro and in vivo, while another study conducted by the Department of Pharmacy Practice at the University of Illinois at Chicago College of Pharmacy indicated the mangosteen can successfully slow the progress of prostate cancer.

The cancer-fighting evidence doesn't end there. A study published in 2016 in the International Journal of Oncology looked at the anticancer activity of mangosteen's alpha-mangostin on human breast cancer cells. The research indicated that mangostin induced programmed cell death of cancer cells, and it was concluded that mangostin may be used as a food supplement as well as a potential therapeutic compound for breast cancer.

Skin cancers are often resistant to conventional chemotherapy, but mangosteen has shown ability to naturally fight cancers of the skin. One study published in Food and Chemical Toxicology examined the anti-skin cancer properties of crude ethanol extract of mangosteen pericarp on human squamous cell carcinoma and melanoma.

The mangosteen extract showed strong anti-skin cancer effects on both skin cancer cell lines, showing its potential as skin cancer natural treatment.

Research has also shown that xanthones from mangosteen extracts are natural chemopreventive agents and have potential as anticancer drugs. Xanthones from the pericarp, whole fruit, heartwood and leaf of mangosteen are known to possess a wide spectrum of pharmacologic properties, including antioxidant, anti-tumor, anti-allergic, anti-inflammatory, antibacterial, antifungal and antiviral activities.

The ability of xanthones to both prevent and treat cancer have been demonstrated in different stages of cancer formation, including initiation, promotion and progression. The xanthones have also shown their ability to control cancer cell division and growth, programmed cell death, inflammation, and cancer metastasis.

2. Combats Inflammation and Allergies

Scientific research has shown that extracts of mangosteen have both anti-allergy and anti-inflammatory properties. One study specifically showed that these extracts worked better at inhibiting pro-allergy prostaglandin than an anti-allergy drug used in Japan.

The extracts proved to be potent and successful inhibitors of the release of histamine and prostaglandin, which are both associated with inflammation in the human body as well as allergies.

Research reveals that alpha- and gamma-mangostins are two specific bioactive substances of the fruit that have been shown to have anti-inflammatory effects.

3. Lowers Blood Sugar

Is mangosteen good for diabetes? It can be a helpful way to prevent and keep diabetes under control because it helps maintain normal blood sugar levels.

It has been shown to act as an alpha-amylase inhibitor, which means that it inhibits enzymes that cause starches to break down into glucose.

A study published in the Journal of Agricultural and Food Chemistry shows that the fruit contains compounds that are comparable to that of acarbose, a prescription drug used for type 2 diabetes symptoms.

Mangosteen's blood sugar-lowering ability is said to come from its tannic acid and even more so from its oligomeric proanthocyanidin complexes (OPCs). OPCs are naturally occurring plant metabolites that are widely available in fruits, vegetables, nuts, seeds, flowers and bark.

In addition to being good for blood sugar, OPCs are primarily known for their antioxidant activity. They've also been reported to demonstrate antibacterial, antiviral, anticarcinogenic, anti-inflammatory, anti-allergic and vasodilatory actions.

4. Improves Acne

Mangosteen has been shown to be an effective home remedy for acne. One study out of Thailand compared the fruit to other plants and determined that it possessed the most significant antioxidant activity and reduced the production of reactive oxygen species, two factors that affect the growth of acne.

Mangosteen (Garcinia mangostana) was not only highly effective at scavenging free radicals, but it was also able to suppress the production of pro-inflammatory cytokines that contribute to acne formation.



5. Boosts Heart Health

Increased oxidative stress and a deficit in antioxidants are two factors that are believed to play a role in heart attack occurrence. 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.

A study conducted by the Centre for Advanced Studies in Botany at the University of Madras in India on animal subjects showed the cardioprotective effect of alpha-mangostin, a xanthone derivative from mangosteen. The fact that mangosteen is high in xanthones, which are extremely powerful antioxidants, may be helpful in reducing heart attack risk.

6. Bolsters Immunity

Looking to fend off colds and flus or just generally boost your immune system? Then mangosteen is definitely a fruit to start eating.

Mangosteen nutrition is packed with xanthones, which support many of vital functions of the body, including immune health.

It's also a good source of vitamin C, which helps scavenge harmful, pro-inflammatory free radicals that can cause illness. Vitamin C benefits also have been shown to stimulate both the production and function of leukocytes, the white blood cells that protect the body against both infectious disease and foreign invaders.

7. Aids Digestion

Another one of the major mangosteen benefits is its positive effect on the digestive system. As a high-fiber food, this fruit makes an excellent choice for digestive health.

Consuming fresh mangosteen fruit can help ward off constipation and all of the digestive distress that goes along with this common health concern.

By consuming the fiber found in this tasty fruit, you also increase your intake of prebiotics, which help probiotics flourish inside your intestines. When you take of care of your digestive system, you can help the health of your entire body so don't underestimate the importance of consuming fiber-rich foods like mangosteen on a daily basis.

8. Possibly Encourages Weight Loss

Is mangosteen good for weight loss? Studies in recent years point toward the potential for mangosteen to help with weight loss efforts.

A scientific review published in 2015 says that the fruit and its constituents may have the ability to aid in the prevention and treatment of obesity.

A research study published in 2016 fed mice subjects a high fat diet along with a mangosteen supplement gained less weight compared to the control group. The mangosteen-supplemented mice also exhibited reductions in their LDL bad cholesterol.

The researchers conclude that the study results suggest that mangosteen extract exerts antiobesity effects by regulating energy metabolism and hepatic lipid homeostasis.

Similarly, an eight week clinical randomized, double-blind, placebo-controlled study reveals how the subjects who drank mangosteen juice in various amounts (3, 6 or 9 ounces twice daily) exhibited a trend toward a decrease in body mass index (BMI).

Nutrition Facts

One serving size (100 grams) of fresh mangosteen contains about:

63 calories
15.6 grams carbohydrates
0.5 gram protein
0.4 gram fat
5.1 gram fiber
7.2 milligrams vitamin C (12 percent DV)
0.36 milligram iron (2 percent DV)
50 IU vitamin A (1 percent DV)
10 milligrams calcium (1 percent DV)

How to Open and Use

Wondering how to open mangosteen and how to eat mangosteen? 

Aloe Vera Benefits: Help Heal Skin, Constipation and the Immune System

Did you know that the manufacturing of aloe vera extracts is one of the largest botanical industries in the world? In the U.S., it has found widespread use in the cosmetic, pharmaceutical and food industries. If you walk down the health and beauty isles of your local grocery store, you'll likely see multiple products made with aloe vera. But this well-known plant has a long history of medicinal use.

In traditional Indian medicine, aloe vera is used for constipation, skin diseases, worm infestation, infections and as a natural remedy for colic. And in Chinese medicine, it's often recommended in the treatment of fungal diseases.

Aloe vera was officially listed as a purgative and skin protectant by the U.S. pharmacopoeia in 1820 and was clinically used in the 1930s for the treatment of radiotherapy burns to the skin and mucous membranes. Today, cosmetic companies commonly add sap or other derivatives from aloe vera to a range of products, including makeup, soaps, sunscreens, incense, shaving cream, shampoos, tissues and moisturizers. The plant is even used commercially as an ingredient in yogurts, beverages and desserts.

Most people have heard of the aloe plant and know that it has some benefits, but may not fully understand its potential as a therapeutic tool for the treatment of issues affecting your skin, digestion, immunity and more.

What Is Aloe Vera?

Aloe vera is one of approximately 420 species of the genus Aloe. The botanical name of aloe vera is Aloe barbadensis miller, and it belongs to the Liliaceae family. It's a perennial, xerophytic, succulent plant that's green and has triangular, fleshy leaves with serrated edges.

The geographic origin of aloe vera is believed to be in Sudan, and it was later introduced in the Mediterranean region and most other warm areas of the world, including Africa, Asia, India, Europe and America.

Aloe gel is the clear, jelly-like substance found in the inner part of the aloe plant leaf. Aloe latex comes from just under the plant's skin and is yellow in color. Some aloe products are made from the whole crushed leaf, so they contain both gel and latex.

Most people use aloe gel as a remedy for skin conditions, including burns, sunburn, frostbite, psoriasis and cold sores, but there's a host of other aloe vera benefits. And aloe latex is used to improve depression, constipation, asthma and diabetes.

Nutrition Facts

Aloe vera is considered to be the most biologically active of the Aloe species; astonishingly, more than 75 potentially active components have been identified in the plant, including vitamins, minerals, saccharides, amino acids, anthraquinones, enzymes, lignin, saponins and salicylic acids. It provides 20 of the 22 human-required amino acids and eight of the nine essential amino acids.

Aloe vera contains many vitamins and minerals that are vital for proper growth and function of all body systems. Here's an easy explanation of aloe vera's active components:

• Aloe vera contains antioxidant vitamins A, C and E — plus vitamin B12, folic acid and choline.
• It contains eight enzymes, including aliiase, alkaline phosphatase, amylase, bradykinase, carboxypeptidase, catalase, cellulase, lipase and peroxidase.
• The minerals present include calcium, copper, selenium, chromium, manganese, magnesium, potassium, sodium and zinc.
• It provides 12 anthraquinones or compounds known as laxatives. Among these are aloin and emodin, which act as analgesics, antibacterials and antivirals.
• Four fatty acids are present, including cholesterol, campesterol, beta-sisosterol and lupeol — all providing anti-inflammatory results.
• The hormones called auxins and gibberellins are present; they help with healing wounds and have anti-inflammatory properties.
• Aloe vera provides sugars, such as monosaccharides (glucose and fructose) and polysaccharides.

Health Benefits

1. Soothes Rashes and Skin Irritations

There have been numerous reports that have explored the role of topical aloe vera administration in skin conditions and wound healing management, including the treatment of psoriasis, dermatitis, oral mucositis, surgical wounds and as a home remedy for burn injuries.

The first study of this kind was surprisingly done in 1935! Aloe vera extract was reported to provide rapid relief from the itching and burning associated with severe radiation dermatitis and skin regeneration.

A 1996 study done at the Department of Clinical Physiology in Sweden included 60 patients with chronic psoriasis who participated in a randomized, double-blind, controlled trial of aloe vera or placebo cream. The cure rate in the aloe vera group was 83 percent, compared to only 7 percent in the placebo group, and there were no relapses reported at the 12-month follow-up.

In 2009, a systematic review summarized 40 studies that involved using aloe vera for dermatological purposes. The results suggest that oral administration of aloe vera in mice works effectively to heal wounds, can decrease the number and size of papillomas (small growths on the skin), and reduce the incidence of tumors by more than 90 percent in the liver, spleen and bone marrow.

The studies also showed that aloe vera effectively treats genital herpes, psoriasis, dermatitis, frostbite, burns and inflammation. It can be used safely as an antifungal and antimicrobial agent.

2. Soothes Burns

Aloe vera gel has a protective effect against radiation damage to the skin. With the threat of nuclear warfare always looming, the U.S. government conducted research on the ability of aloe vera to treat thermal and radiation burns with the aim of introducing its use into the military.

By 1959, the U.S. Food and Drug Administration approved the use of ointments made with aloe vera as an over-the-counter medication for healing burns on the skin. When aloe vera gel is used on burns, it prevents UV-induced suppression so the area can heal at a faster rate.

3. Heals Cold Sores

Research published in the Journal of Dentistry shows that when aloe vera gel is applied to a cold sore a few times a day, it helps to ease the discomfort and speed up the healing process. It's also safe when consumed by mouth, so there is no need to worry about swallowing this natural treatment.

Aloe vera has antiviral and anti-inflammatory properties that accelerate healing and reduce pain associated with cold sores or any sores on the mouth.

The amino acids and vitamin B1, vitamin B2, vitamin B6 and vitamin C are also extremely helpful. One of the vitamin B6 benefits, for example, is its ability to act as a natural pain treatment and create antibodies that our immune system uses to protect us.

4. Moisturizes Hair and Scalp

Aloe vera is a great natural treatment for dry hair or an itchy scalp. It has nourishing properties, and the vitamins and minerals that are present in the plant keep your hair strong and healthy. Because of its antibacterial and antifungal properties, it also helps with dandruff, and the gel's enzymes can rid the scalp of dead cells and promote the regeneration of skin tissue around the hair follicles.

Aloe also helps stop the itching associated with dandruff or a dried scalp. Too many shampoos and conditioners are full of chemicals that damage hair and can even cause inflammation and skin irritations; adding aloe vera is an effective way to keep your scalp free of bacteria and uncomfortable skin reactions.

5. Treats Constipation

The use of aloe latex as a laxative is well-researched. The anthraquinones present in the latex create a potent laxative that increases intestinal water content, stimulates mucus secretion and increases intestinal peristalsis, which are contractions that break down food and mix the chyme.

In a double-blind, randomized, controlled trial of 28 healthy adults, aloe vera latex was reported to have a laxative effect compared to a placebo that was stronger than the stimulant laxative phenolphthalein — making aloe vera a natural constipation relief remedy.

6. Helps with Digestion

Because of its anti-inflammatory and laxative components, another aloe vera benefit is its ability to help with digestion. Juice from the plant helps digestion, normalizes acid/alkaline and pH balance, lessens yeast formation, encourages digestive bacteria and regularizes bowel processing.

One study reported in the Journal of Research in Medical Sciences found that 30 milliliters of aloe vera juice twice a day decreased the level of discomfort in 33 patients with irritable bowel syndrome. Flatulence also decreased for the participants, but stool consistence, urgency and frequency remained the same. Although the study suggests that the juice can be beneficial to people with IBS, more data is needed to conclude that it can be used as an effective treatment.

Another study from the Avicenna Journal of Phytomedicine tested aloe vera on a group of rats with gastrointestinal problems. The gastric acid levels were significantly decreased in rats treated with the plant. The study also measured the gut-brain connection and reported data on the water content found in the brains of the rats with aloe vera treatment. The water content in the treated rats was reduced, which suggests that the brain influences the gut and gastrointestinal problems.

Aloe vera juice has also been used to soothe and heal stomach ulcers because it has antibacterial agents and natural healing properties that can restore the stomach lining back to health.

7. Boosts the Immune System

The enzymes present in aloe vera break down the proteins that we eat into amino acids and turn the enzymes into fuel for every cell in the body, which enables the cells to function properly. The bradykinase in aloe vera stimulates the immune system and kills infections. Zinc is also an important component in this beneficial plant — making it a great natural tool for combating zinc deficiency.

Zinc is essential to maintain immune function. It helps us ward off diseases, kill bacteria and protect the function of our cell membranes. Zinc is also a key structural component for a slew of hormone receptors and proteins that contribute to healthy, balanced mood and immune function.

A 2014 report points out that aloe vera is being studied for its uses in dentistry; this is because it has proved to be be an antiseptic, anti-inflammatory, antiviral and antifungal plant, and it's very good in building up the immune system without causing allergic reactions or side effects. It's gaining popularity because it's completely natural and it's being called a miracle plant.

8. Provides Antioxidants and Reduces Inflammation

We know that inflammation is at the root of most diseases. Aloe vera provides an amazing number of vitamins and minerals that help reduce inflammation and fight free radical damage.

Vitamin A, for instance, plays a critical role in maintaining healthy vision, neurological function and healthy skin because it's an antioxidant that reduces inflammation. Vitamin C is another important component found in aloe vera; it protects the body from cardiovascular disease, prenatal health problems, eye disease and even skin wrinkling. Vitamin E benefits include being a powerful antioxidant that reduces free radical damage, fights inflammation and helps naturally slow the aging of cells.

These antioxidant properties are also helpful when you're exposed to cigarette smoke or UV rays from sunlight  they protect the skin from skin cancer and fight skin inflammation after exposure to the sun. Aloe vera can also naturally treat acne and eczema since it helps the healing process in the skin. Bradykinase, also present in aloe vera, helps reduce excessive inflammation when applied to the skin topically.

9. Treats Diabetes

Some evidence in humans and animals suggests that aloe vera is able to alleviate the chronic hyperglycemia and perturbed lipid profile that are common among people with diabetes and are major risk factors for cardiovascular complications.

In two related clinical trials, 72 diabetic women without drug therapy were administered one tablespoon of aloe vera gel or a placebo for six weeks. Blood glucose and serum triglyceride levels were significantly decreased with aloe vera treatment.

In the second trial, the effects of aloe vera gel or placebo in combination with glibenclamide, a commonly prescribed antidiabetic medication, were investigated; this, too, resulted in significant reductions in blood glucose and serum triglyceride concentrations in the aloe vera group.

Aloe Vera Products and How to Find

It's easy to find aloe vera products including aloe gel, latex, juice and extracts in your local health food store. But you'll want to choose a product that's made by a reputable company to ensure that the extraction and processing methods didn't reduce the plant's therapeutic properties.

The processing method has the largest effect on the number and amount of active ingredients in an aloe vera product. The commercial production process of aloe vera products typically involves the crushing, grinding or pressing of the whole leaf to produce juice, followed by various steps of filtration and stabilization to achieve the desired extract. Although this is easier for the manufacturers, it can result in a product that contains little or no active ingredients.

It turns out, after extracting the gel, heating it and using fillers to make aloe vera products, the health benefits are minimized. In order to stop the common misrepresentations in the industry, and the false idea that all aloe vera products produce the same benefits, the International Aloe Science Council developed a certification program that validates the quality and quantity of aloe vera in approved commercial products. When looking to purchase aloe vera, read the labels carefully and look for this important certification.

In addition to purchasing an aloe vera product, you also have the option to grow your own aloe plant at home. If you buy a potted plant, keep it in a window that gets a good amount of sunshine because aloes love the sun; the pot can even be moved outdoors during the summer months.

Aloe is a succulent and therefore stores a lot of water within its leaves, but it needs to be watered at least two or three times a month. In the winter, aloe becomes somewhat dormant, and during this time you should water the plant very little. Having your own plant is an easy and inexpensive way to experience all of these amazing aloe vera benefits every day.

Recommended Dosage

These recommended aloe vera doses are based on scientific research and publications. Make sure to read the label on each product before using it, and notify your doctor if you experience any side effects.

• For constipation, take 100-200 milligrams of aloe vera daily.
• For wound healing, psoriasis and other skin infections, use 0.5 percent aloe extract cream three times daily.
• For dental plaque and gum disease, use a toothpaste that contains aloe vera for 24 weeks, or add a teaspoon of aloe vera gel to this Homemade Mineralizing Toothpaste.
• For high cholesterol, take one capsule of aloe vera containing 300 milligrams twice daily for two months.
• For inflammatory bowel disease, take 100 milliliters of aloe vera drink or juice twice daily for four weeks.
• For skin burns, use a 97.5 percent aloe gel on the burn until it's healed.
• For dry scalp or dandruff, add a teaspoon of aloe gel to this Homemade Honey Citrus Shampoo.
• To protect your skin from infection and bacteria, add a teaspoon of aloe gel to this Homemade Body Butter Lotion.

Risks and Side Effects

Aloe latex should not be taken in high doses because it may cause adverse side effects, such as stomach pain and cramps. Long-term use of large amounts of aloe latex might also cause diarrhea, kidney problems, blood in the urine, low potassium, muscle weakness, weight loss and heart issues.

Don't take aloe vera, either gel or latex, if you're pregnant or breast feeding. There are some reports of aloe causing miscarriage and birth defects. Children younger than 12 years old may experience abdominal pain, cramps and diarrhea, so I don't recommend aloe vera for child use either.

If you have diabetes, some research suggests aloe might lower blood sugar, so if you take it by mouth and you have diabetes, monitor your blood sugar levels closely.

If you have intestinal conditions such as Crohn's disease, ulcerative colitis or obstruction, don't take aloe latex because it's a bowel irritant.

Don't take aloe latex if you have hemorrhoids because it could make the condition worse.

High doses of aloe latex have been linked to kidney failure and other serious conditions, so don't take it if you have kidney problems.

Aloe might affect blood sugar levels and could interfere with blood sugar control during and after surgery. Stop taking it at least two weeks before a scheduled surgery.

If you take digoxin (Lanoxin), don't use aloe latex because it works as a stimulant laxative and decreases potassium levels in the body; low potassium levels can increase the risk of side effects when taking this medication.

Before taking aloe vera, consult your doctor if you take the following medications:
Diabetes medications
Sevoflurane (Ultane)
Stimulant laxatives
Warfarin (Coumadin)
Diuretic medications (water pills)

Final Thoughts

• Aloe vera is a perennial plant that belongs to the Liliaceae family.
• The plant produces two substances used for medicine: a gel that's obtained from the cells in the center of the leaf, and the latex, which is obtained from the cells just beneath the leaf's skin.
• Aloe vera contains more than 75 potentially active components, including vitamins, minerals, saccharides, amino acids and enzymes. It is these components that give aloe its therapeutic potential. The plant is commonly used for burns, wounds, digestive concerns, skin and hair health and inflammatory issues.
• Aloe vera products, including aloe gel, latex, juice and extracts, can be found in many grocery and health food stores. Be sure to choose a product that's made by a reputable company to ensure that the extraction and processing methods used don't reduce the plant's beneficial properties.

Olive Leaf Extract Benefits for Cardiovascular Health and Brain Function

The olive leaf was first used medicinally in Ancient Egypt, where it served as a symbol of heavenly power. Since then, olive leaves have been used therapeutically in the human diet as an extract, herbal tea and powder.

Olive leaf contains many potentially bioactive compounds that have antioxidant, antihypertensive, anti-inflammatory and hypoglycemic properties similar to the well-known olive oil benefits.

More and more studies are proving that olive leaf extract is a powerful medicinal tool, with benefits including immune system support, increased energy and promoting healthy blood pressure.

Because of the promising scientific studies indicating its medicinal potential, olive leaf continues to gain recognition for its various health benefits.

What Is Olive Leaf Extract?

Olive leaf extract comes from the leaves of the olive tree, called Olea europaea. The olive tree is part of the Oleaceae family, which also includes species such as lilacs, jasmine, Forsythia and the true ash trees. It's an evergreen tea or shrub that's native to Asia, Africa and the Mediterranean. Researchers believe that the olive tree had its origin approximately 6,000–7,000 years ago in the region corresponding to ancient Persia and Mesopotamia.

Typically a short tree that rarely exceeds 26 to 49 feet in height, the olive tree flowers are small, white and feathery, and the leaves are a silver-green color. The olives are harvested in the green-to-purple stage and the seed of the olive is commonly referred to as the pit, and in Britain, it's called a stone.

In the early 1800s, crushed olive leaves were used in drinks to lower fevers, and a few decades later, they were used in tea as a treatment for malaria. In Moroccan medicine, olive leaf is infused in order to stabilize blood sugar and control diabetes. These medicinal benefits of olive leaf extract comes from the plants powerful compounds.

One bioactive compound present in olive leaves is the secoiridoid oleuropein, which can constitute up to 6–9 percent of dry matter in the leaves. Other bioactive components include secoiridoids, flavonoids and triterpenes. These are plant metabolites that provide health benefits through cell signaling pathways and antioxidant effects.

Oleuropein, one of the primary compounds in olive leaf, has attracted attention since the early 1900s because of its antiviral, antibacterial and antifungal properties. Studies have found that oleuropein, which is a polyphenol, is a potent antioxidant that helps to lower blood pressure naturally and prevent cardiovascular disease. Oleuropein also displayed anti-cancer functions when it made tumors in animals regress or disappear.

Health Benefits

1. Lowers Blood Pressure

A 2011 study evaluated the effectiveness of olive leaf extract in comparison to Captopril, a medication that is given to patients with hypertension or high blood pressure. Five hundred milligrams of olive leaf extract, taken twice daily for eight weeks, significantly reduced systolic and diastolic blood pressure.

While both olive leaf extracts and Captopril were able to prevent high blood pressure levels, the olive leaf treatment also resulted in a reduction of triglyceride levels (reducing bad cholesterol); plus, unlike olive leaf, there are a number of possible side effects when taking Captopril, including dizziness, loss of taste and dry cough.

2. Improves Cardiovascular Health

Olive leaves have been used as an herbal tonic to support cardiovascular function for thousands of years. High doses of olive leaf extract have been shown to help reduce elevated LDL-cholesterol levels and assist in the maintenance of normal blood pressure.

Oleuropein, the main glycoside present in olive leaf, and hydroxytyrosol, the principal product of oleuropein that is present in olives and olive leaf extract, have both been linked to reduction of coronary heart disease and certain cancers.

A study done at the School of Biomedical Sciences in Australia examined rats that were fed a high fat and high carbohydrate diet for 16 weeks. The rats that were not treated developed signs of elevated abdominal and hepatic fat deposition, collagen deposition in heart and liver, cardiac stiffness and oxidative stress markers.

The rats that were treated with olive leaf extracts had improved or normalized cardiovascular, hepatic (liver function) and metabolic signs. This study suggests that olive leaf extracts may be able to reverse cardiovascular stress and chronic, disease-causing inflammation in humans.

3. Fights Diabetes

One study conducted in Greece measured the effects of olive leaf extracts on the formation of advanced glycation end products (known as AGEs), which are substances that can be a factor in the development of diabetes and many other chronic diseases. Inhibiting AGE formation is a preventive and therapeutic target for patients with diabetes, and a 2013 study found that olive leaf extract did just that, working to improve diabetes symptoms naturally.

Olive leaf extracts have hyperglycemic effects, meaning they reduce blood sugar levels in the body. The olive leaf also controls blood glucose levels in the body. The polyphenols in olive leaf play a vital role in delaying the production of sugar, which causes inflammatory diseases like diabetes.

A 2017 review published in Molecules found evidence to confirm the interactions and combined benefits of olive polyphenols that are found in olive leaf extracts. These polyphenols were able to induce an improvement in blood glucose in prediabetes.

There's also some evidence on animals to suggest that olive leaf may aid weight loss by regulating the expression of certain genes that role a role in weight gain. But to be sure about olive leaf for weight loss, more research is needed.

4. May Reduce the Risk of Cancer

Olive leaves may play an important role in fighting cancer because of their ability to stop the angiogenic process, which stimulates the growth of tumors. The compound oleuropein has an antioxidant and anti-angiogenic effect by inhibiting the reproduction and migration of advanced tumor cells.

A 2009 study conducted in Greece showed, for the first time, that olive leaf extracts have strong antioxidant potency and inhibit cancer and endothelial cell reproduction. Olive leaf extracts slowed the growth of cells associated with breast cancer, urinary bladder cancer and brain cancer.

5. Improves Brain Function

Another olive leaf benefit is its positive effects on brain function. Studies show that oleuropein, one of the main components in olive leaf, reduces the symptoms or occurrence of age-related disorders, such as dementia and Alzheimer's disease.

Research suggests that there is a connection between free radicals and Alzheimer's. Because olive leaf is an antioxidant, it helps to combat the damage caused by free radicals and protects the brain from memory loss. Using olive leaf infusions or extracts is a safe and effective way to treat Alzheimer's disease naturally.

An in vivo study published in Oxidative Medicine and Cellular Longevity found that oleuropein is able to induce autophagy, achieving a decrease of aggregated proteins and a reduction of cognitive impairment. Basically, this means that because of this compound, olive leaf extract promotes the orderly degradation and recycling of our cellular components.

6. Treats Arthritis

Arthritis is a joint disease that causes swelling and pain in the joints. The key word here is swelling — which means inflammation. Because the olive leaf is an anti-inflammatory agent, it works as a natural arthritis remedy.

A 2012 study found that olive leaf extracts significantly reduced paw swelling in rats with arthritis; this is because the extracts were able to reduce the inflammation that was present in the joints. Osteoarthritis is the most common type of arthritis, impacting more than 33 million American adults. This occurs when the cartilage between the bones and the joint wears down, which allows the bones to rub together rather than giving them the protection and cushion of cartilage.

Studies have shown that olive leaf extracts cuts down on the chronic pain that is associated with osteoarthritis, and it reduces the production of cytokines and enzymes that are markers for the inflammatory process.

7. Kills Bacteria and Fungi

An important olive leaf benefit is its ability to fight off infections, including candida infections, meningitis, pneumonia, chronic fatigue, hepatitis B, malaria, gonorrhea, shingles and tuberculosis. It also naturally treats ear, dental and urinary tract infections.

A study done in 2003 proved that olive leave extracts have an antimicrobial effect against bacteria and fungi. This suggests that olive leaf works as a natural antibiotic, due to it's ability to fight some bacterial infections. In the study, the olive leaf extracts killed almost all bacteria tested, including dermatophytes (causing infections on the skin, hair and nails), candida albicans (an agent of oral and genital infections) and Escherichia coli cells (bacteria found in the lower intestine).

And a 2017 study found that olive leaf extract works as an antimicrobial agent that controls foodborne pathogens, including E. coli and salmonella.

8. Boosts Immune System

The olive leaf has antiviral properties, giving it the ability to fight or prevent the common cold, as well as treat dangerous viruses. Research shows that olive leaf extracts effectively fight against a number of disease-causing microbes, including some of the viruses that cause influenza and other respiratory infections.

The powerful compounds found in olive leaves destroy invading organisms and don't allow viruses to replicate and cause an infection. In fact, the olive leaf is so beneficial to our health that treatment with olive leaf extracts reversed many HIV-1 infection-associated changes in a study done at the New York University School of Medicine.

And a 2019 study found that when olive leaf extract was given to high school athletes for nine weeks during their competitive season, there was a significant 28 percent reduction in sick days taken by those supplementing with olive leaf.

9. Protects Skin

Olive leaf has the power to reverse years of damage to your skin and the signs of aging. Because of olive leaf's antioxidant properties, it helps to prevent certain types of cell damage, especially those caused by oxidation. Foods and herbs that contain antioxidants are great tools for the health of your skin and cells.

The Division of Biochemical Pharmacology in Japan found that olive leaf extract, when given to mice with UV radiation damage, decreased skin thickness and skin elasticity, which are signs of skin damage. The treatment also inhibited skin carcinogenesis and tumor growth.

Some more olive leaf benefits may include:

more energy
toothache relief
diminished food cravings
joint pain relief
heartbeat regulation
improved wound healing

Uses

The easiest way to receive olive leaf benefits is to purchase an extract, which can be found in your local health store or online. Make sure to buy an organic product to assure that it doesn't include pesticides.

Olive leaf extracts are sometimes used in skin creams and other cosmetics, so you can also try adding 5 to 10 drops of olive leaf extract to your own face wash or lotion to take advantage of the olive leaf benefits for skin.

How long does it take for olive leaf extract to work? The results will vary depending on your health goals, but studies using olive leaf show that it's effective within 8 weeks.

Here are some simple ways to use olive leaf extract at home:

Olive leaf extract for skin care: Because of its anti-aging and bacteria-fighting capabilities, you can use olive leaf extract to make a skin-clearing face wash like my Homemade Honey Face Wash. Try adding 5-10 drops of olive leaf extract to my Homemade Body Butter Lotion it's completely natural and free of any harmful chemicals. If you are using olive leaf extract for herpes or another skin issue, simply add a high-quality extract to a cotton ball and rub it into the area of concern.

Olive leaf extract for oral health: Olive leaf has strong antibacterial properties, making it great for fighting infections in your mouth too. Try adding five drops of olive leaf extract to this Homemade Remineralizing Toothpaste.

Olive leaf capsules: Olive leaf extract is also available in capsule and soft gel forms. Capsules can be taken to support immune function and provide powerful antioxidants. Capsules can also be taken to promote cardiovascular health. The standard olive leaf extract dose ranges from 500-1,000 milligrams daily. It's best to divide your daily dosage into 2-3 smaller doses and take it with a meal or snack.

Olive leaf tea for immunity: Olive leaf tea is available in your local health food store and online. You can drink olive leaf tea daily to boost immune function and reduce inflammation. If you have access to an olive tree, then you can use the leaves to make tea.

Start by washing the leaves thoroughly, then bake them at about 150 degrees or below until they are dry. Then crush the dry leaves and remove the stalks. Steep one tablespoon of the dried olive leaves in hot water for 10 minutes; drink a cup (or more) a day to get all of these amazing olive leaf benefits. If the taste it too bitter for you, add some organic honey or lemon.

Risks, Side Effects and Interactions

What are the side effects of olive leaf extract? When olive leaf is used in appropriate amounts, it is generally safe. However, on occasion, olive leaf extract may cause dizziness in people who have low blood pressure because it can lower it even further.

Olive leaf may also cause stomach irritations, especially if the dose is too high or the olive leaf tea is too strong. If that happens, dilute the extract with a carrier oil like coconut oil, or add extra water to the tea. Some other side effects may include diarrhea, acid reflux, headache, stomach pain and heartburn.

If you are pregnant or breastfeeding, do not take olive leaf extract unless it is under the guidance of your physician. There is not enough research to prove that it is safe under these circumstances.

Do not take olive leaf with blood pressure medications since it lowers blood pressure. Olive leaf extract demonstrates hypoglycaemic and antidiabetic properties, so if you are on diabetic medication, start with small doses under the guidance of your healthcare professional to ensure that you will not have a reaction. It's a good idea to speak to your physician beforehand, especially if you have diabetes and are trying olive leaf for the first time.

Olive leaf extract may increase the effect of blood thinners, such as Warfarin. This is because olive leaf may prevent blood platelets from sticking together. If you are taking Warfarin or other blood thinners, check with your physician before taking olive leaf extract.

And if you are undergoing chemotherapy treatment, speak to your healthcare professional before using olive leaf, as it may interfere with some chemotherapy drugs.

Final Thoughts

Olive leaf has been used medicinally since ancient times, when the Egyptians viewed it as a symptom of heavenly power. Today, olive leaf extract, tinctures, capsules and teas are therapeutically and medicinally by people around the world.

What is olive leaf extract good for?