The Most Nutrition-Packed Food on the Planet?

Avocado has snagged a spot as one of the world's healthiest superfoods and for good reason.

In addition to being delicious and easy to enjoy, avocados also contain a hearty dose of important nutrients, such as fiber, healthy fats, potassium and vitamin K.

There are also several avocado benefits, with research suggesting that avocados could help enhance heart health, boost weight loss and keep your digestive tract running smoothly.

So are avocados healthy for you? And how can you start adding this flavorful food to your diet? Keep reading for more fun avocado facts and avocado benefits, along with some simple recipe ideas to help get you going.

What Are Avocados?

Avocados are nutritious fruit that originated in Mexico but are now cultivated around the globe. The avocado tree, also known as Persea americana, is a member of the laurel family and can grow between 30-40 feet tall. It has greenish-yellow flowers and produces a single-seeded berry known as the avocado.

There are several different types of avocados, each of which is actually a different cultivar of the avocado plant. The Hass avocado is the most popular variety, but there are several other less-common kinds available as well, including Bacon, Lula, Pinkerton, Fuerte and Gwen avocados.

Is avocado a fruit or a vegetable?

Although it's used as a vegetable in the culinary world, avocados are actually a fruit. They are great in both savory and sweet dishes.

The fruit itself is typically characterized by a dark outer peel with smooth green flesh inside and a large pit in the middle. It has a mild taste and creamy texture that works well in many different dishes and recipes, ranging from chicken avocado salad to avocado chocolate pudding and beyond.

In addition to being highly versatile, the nutritional value of avocado is also off the charts. Not only does it top the high-potassium foods list, but it's also a great source of fiber, healthy fats and bone-boosting vitamin K. 

No wonder there are so many avocado benefits.

Nutrition Facts

Avocados are jam-packed with nutrients. Although each serving does contain a good amount of avocado calories, it's also rich in fiber, vitamin K, folate, vitamin C and potassium, along with a good chunk of heart-healthy fats and minimal avocado carbs.

So how many calories are in an avocado?
One raw, California avocado without the skin and seed (about 136 grams) contains approximately:

• 227 calories
• 11.8 grams carbohydrates
• 2.7 grams protein
• 21 grams fat
• 9.2 grams fiber
• 28.6 micrograms vitamin K (36 percent DV)
• 121 micrograms folate (30 percent DV)
• 12 milligrams vitamin C (20 percent DV)
• 0.4 milligrams vitamin B6 (20 percent DV)
• 2 milligrams pantothenic acid (20 percent DV)
• 689 milligrams potassium (20 percent DV)
• 2.7 milligrams vitamin E (13 percent DV)
• 2.6 milligrams niacin (13 percent DV)
• 0.2 milligrams copper (12 percent DV)
• 0.2 milligrams riboflavin (11 percent DV)
• 39.4 milligrams magnesium (10 percent DV)
• 0.2 milligrams manganese (10 percent DV)
• 0.1 milligram thiamine (7 percent DV)
• 73.4 milligrams phosphorus (7 percent DV)
• 0.9 milligrams zinc (6 percent DV)
• 0.8 milligrams iron (5 percent DV)
• 200 international units vitamin A (4 percent DV)
• In addition, this fruit also contains some omega-3 fatty acids, omega-6 fatty acids, choline, betaine, calcium and selenium.

Avocado Benefits

What are the benefits of eating avocado? Here are the top nine health benefits of avocado.

1. Improves Heart Health

Avocados (and especially avocado oil) promote heart health by balancing blood lipids. In terms of its chemical composition, the avocado fat content is about 71 percent monounsaturated fatty acids, 13 percent polyunsaturated fatty acids and 16 percent saturated fatty acids.

Diets that are moderately high in healthy fats especially monounsaturated fat, or MUFAs are known to block plaque buildup in the arteries more effectively than diets high in insulin-spiking carbohydrates. In addition to their fat content, the fiber in avocado and the presence of beta-sitosterol compounds, magnesium and potassium may also help reduce cholesterol levels and blood pressure.

There is a growing body of clinical studies exploring why healthy sources of fat are so important to maintaining heart health. For example, researchers from Mexico administered an avocado-enriched diet to both healthy adults and people with high cholesterol and examined the results. After just one week, it was discovered that when healthy people with normal lipid levels ate avocados their total cholesterol levels dropped 16 percent.

The results observed in the high-cholesterol group were even more profound. Not only did total cholesterol drop 17 percent, but so did LDLs (22 percent) and triglycerides (22 percent), while their levels of good HDL cholesterol actually increased by 11 percent.

2. Reduces Risk of Metabolic Syndrome

Some research suggests that eating avocados could be associated with a lower risk of metabolic syndrome in U.S. adults. Metabolic syndrome is a term for a cluster of conditions that increases your risk of developing heart disease, stroke and diabetes. Some other avocado health benefits include help with high blood sugar, high blood pressure, high cholesterol, obesity and excess belly fat.

One study published in Nutrition Journal evaluated the eating habits of 17,567 U.S. adults over a seven-year period. Researchers found that people who ate avocados regularly tended to have a more balanced and better quality diet than non-avocado consumers, plus a higher intake of fruits, veggies, healthy fats fat and fiber.

Consumption of avocados was also tied to a lower body weight, body mass index (BMI) and waist circumference, as well as higher levels of good HDL cholesterol. Researchers also found that those who ate the avocados were 50 percent less likely to develop metabolic syndrome than non-consumers.

3. Supports Eye, Skin and Hair Health

Why is avocado good for your skin? Rich in fat-soluble vitamins and monounsaturated fats, avocado benefits also include glowing skin, bright eyes and shiny hair both when eaten or used topically. Truth be told, avocado benefits for skin include possibly being nature's best moisturizer, especially considering their price tag and that they're completely free from added synthetic chemicals.

Avocados are high-antioxidant foods that contain lutein, a type of carotenoid that protects eye health and preserves healthy, youthful-looking skin and hair. Carotenoids are a group of antioxidant phytochemicals found in veggies like carrots, squash and sweet potatoes that are known for blocking the effects of environmental toxins like pollution and UV light damage.

Research shows that dietary carotenoids provide health benefits related to disease prevention, particularly certain cancers of the skin and age-related eye disorders like macular degeneration. Lutein appears to be beneficial for eye health because it absorbs the type of damaging blue light rays that enter the eyes and skin, changing DNA and causing free radical damage. Research also shows that adding avocado to a meal can help boost carotenoid absorption.

To promote a healthy, shining complexion, simply rub the inside of an avocado peel on your skin and use avocado oil as your primary moisturizer. Mix in some therapeutic essential oils and you can easily make a cost-effective lotion instead of pouring out money for that store-bought stuff filled with irritating chemicals. You can also use this fruit for hair masks to replenish, moisturize and add shine.

4. Fights Cancer Cell Growth

Several studies have surfaced recently touting avocados as cancer-fighting foods. The Journal of Nutrition and Cancer published the results of an in vitro study, for instance, claiming that the phytochemicals in avocados are so powerful that they could help kill off oral cancer cells.

Researchers from Ohio State University have taken this theory one step further to attempt to figure out exactly how this phenomenon happens. A preliminary study published in 2011 suggests that the specific phytonutrient combination found within each avocado may hold the key to its anticancer effects.

Research shows that phytochemicals extracted from avocados help induce cell cycle arrest, inhibit growth and promote apoptosis in precancerous and cancer cell lines. Studies indicate that avocado phytochemicals extracted with 50 percent methanol help in proliferation of human lymphocyte cells and decrease chromosomal changes.

Another reason that avocados are being linked to reduced risks for both cancer and diabetes is their content of monounsaturated fatty acids. These have been shown to offer better protection against chronic disease compared to other types of fatty acids because of their ability to lower inflammation. Beta-sitosterol, another compound found in avocados, is also highly protective of the prostate and linked to better immune function and lower prostate cancer risk.



5. Promotes Weight Loss

Do avocados make you gain weight, or do avocados burn belly fat? Contrary to what most people believe, diets lower in carbohydrates and higher in healthy fats are known to accelerate weight loss so if you are looking to lose weight fast, avocados are your friend. Fats are super filling and increase satiety hormones that help you eat less overall. They also allow you to go longer between meals without getting hungry to help prevent overeating, snacking and sugar addiction. That's one reason why increasing MUFAs in the diet is related to better weight management and healthier BMI status.

Ever eat a big salad without much dressing, nuts or avocado and feel hungry within a couple hours? That's because low-fat diets tend to leave you unsatisfied and pose other risks like nutrient malabsorption, insulin spikes, reproductive problems and mood-related issues. Researchers in charge of a 2005 study sought out to dispel the myth that avocados are fattening and therefore should be avoided in energy-restricted diets. They examined the effects of avocados, a rich source of calories coming from monounsaturated fatty acids, as part of an energy-restricted diet.

They found that consumption of 30 grams a day of fat from avocado within an energy-restricted diet didn't compromise weight loss at all when substituted for 30 grams a day of mixed dietary fats. The diet high in avocados resulted in significant weight loss in addition to other health improvements. Measurements including body mass, body mass index and percentage of body fat decreased significantly in both groups during the study, but only the avocado group experienced positive changes in fatty acid blood serum levels, demonstrating that there are clearly avocado benefits for weight loss.

6. Enhances Digestive Health

As you now know, avocados are one of the best fruit sources of fiber. Depending on the size of the avocado, one whole fruit contains between 11-17 grams of fiber, which is more than nearly any other fruit and most servings of vegetables, grains and beans too. High-fiber foods are important for anyone with digestive tract issue because fiber helps shift the balance of bacteria in the gut, increasing healthy bacteria while decreasing the unhealthy bacteria that can be the root of some digestive disorders. Fiber also helps add bulk to stool, supports regularity, and helps pull waste and toxins through the intestines and colon.

Fats are also essential for digestion and nutrient absorption because they nourish the lining of the gut. A low-fat diet can result in constipation or symptoms of irritable bowel syndrome (IBS), which is a disorder of the gastrointestinal tract characterized by abdominal pain and change in bowel habits.

7. Protects Against Insulin Resistance and Diabetes

According to multiple studies, following a MUFA-rich diet can improve fasting insulin levels in insulin-resistant subjects. Eating plenty of MUFA-dense foods may also help decrease blood sugar levels and insulin concentrations for hours compared with carbohydrate-rich meals. Consumption of dietary MUFAs promotes healthy blood lipid profiles, mediates blood pressure, improves insulin sensitivity and regulates glucose levels, all while preventing obesity and oxidative damage to the cells.

8. Boosts Mood

Fatty acids play an important role in regulating central nervous system functions and cognitive processes because they impact neurotransmitter levels and help balance hormones naturally. As a consequence, your mood can also improve when you eat enough healthy fats. That means you can add mental well-being aid to the list of avocado benefits.

While studies suggest that consuming trans fats may be linked with a higher risk of depression, the opposite is true of natural MUFAs. In other words, higher-fat diets might lower depression, anxiety and other mental disorder risks because they facilitate proper thought processing, hormone production and stress reduction mechanisms within the brain.

9. Decreases Arthritis Symptoms

Arthritis is a common condition characterized by joint pain and swelling. According to the Arthritis Foundation, arthritis affects up to 50 million adults and 300,000 children around the world. Some studies suggest that avocado benefits certain symptoms of arthritis. In fact, several studies show that specific compounds extracted from avocado oil may help decrease symptoms of osteoarthritis, which is considered the most common form of arthritis.

How to Select and Store Avocados

Widely available at most grocery stores in the produce section, finding avocados has become pretty simple. What's a bit more challenging, however, is picking out a good one from your local supermarket.

When picking a fresh avocado, first make sure the it is ripe. There are plenty of different methods for how to tell if an avocado is ripe, but the best way is to simply squeeze it, which should give a firm, but gentle, yield to pressure. Ripe avocado can be stored in the refrigerator for several days until ready for use. If it's not fully ripe, there are several options for how to ripen an avocado as well. The easiest way is to set it on the counter to let it ripen at room temperature over a period of several days.

If the avocado is cut, try sprinkling the exposed flesh with lemon juice or another acid to help keep it fresher for longer. Be sure to cover or wrap tightly with plastic wrap and store in the refrigerator for around a day or two.

Preparation

Wondering how to cut an avocado before using it in your favorite recipes? Start by using a knife to cut the avocado in half. Because of the large avocado pit in the middle of the fruit, it usually works best to rotate the fruit as you cut to ensure you're slicing all the way around. Next, twist the two halves, which should help you easily separate the two.

You can remove the avocado seed by carefully tapping the pit with the knife, securing it firmly into the seed. Then simply twist the fruit, which should help the pit break away evenly.

You can cut the avocado flesh while it's still in the skin and then use a spoon to scoop out the slices. Alternatively, you can also scoop the flesh out using a spoon and then cut into wedges or slices on a cutting board instead.

When consumed in moderation, avocado can be a nutritious and delicious addition to a balanced diet. However, there are some people who may need to limit their consumption of this superstar fruit.

For example, those with kidney problems are often advised to follow a low-potassium diet. That's because eating high amounts can cause potassium levels to rise in the body when the kidneys aren't working properly. Because of the high amount of avocado potassium packed into each serving, it may be best to keep intake to a minimum and opt for other foods low in potassium instead.

Although uncommon, some people may also have an avocado allergy, which can cause food allergy symptoms like hives, itching and swelling. Those with a latex allergy should also be mindful about eating avocados, as the cross-reactivity can trigger an allergic reaction in some cases.

Finally, keep in mind that, despite the many avocado benefits, more is not always better. In fact, there are a high amount of calories in avocado, so going overboard could potentially lead to weight gain, especially if you're not making other adjustments in your diet to account for these extra calories.

Avocados are also high in fiber, which can be beneficial in moderation. However, increasing fiber intake too quickly can lead to digestive issues like constipation, gas and bloating. Start slow and stick to one to two servings per day. Additionally, be sure to drink plenty of water, which can help mitigate side effects of increased fiber intake and promote regularity.

Final Thoughts

• Avocados are a delicious and nutritious fruit cultivated around the globe.
• They are highly nutritious, and each serving contains a good amount of avocado fiber, plus healthy fats, potassium, vitamin K, folate and vitamin C. These account for the many avocado benefits.
• Are avocados good for you? Potential benefits of avocado include improved heart health, increased weight loss, enhanced digestive health and better blood sugar levels. Avocado benefits may also include the ability to help improve mood; support eye, skin and hair health; fight cancer cell growth; and reduce the risk of arthritis and metabolic syndrome.
• Avocados are also easy to use and can be incorporated into a variety of recipes. Try making an avocado dressing, avocado dip or avocado tuna salad.
• Enjoy a few servings per week as part of a well-rounded diet to reap the rewards of this incredible ingredient.

Dandelion Root Benefits for Cancer, Cholesterol and the Liver

Dandelions have a reputation as both a granter of wishes and a dreaded weed and lawn nuisance. However, did you know that dandelion root is loaded with nutrients and boast a variety of benefits to your health just like dandelion greens and dandelion tea?

Dandelion is low in calories but high in fiber as well as vitamin K, vitamin A and vitamin C. The root has also been shown to have some pretty impressive health benefits and may even help reduce cancer growth, lower cholesterol levels and support liver function.

In addition to being rich in many vitamins and minerals, dandelion is also readily available, easy to add to your diet and full of flavor.

What Is Dandelion?

Dandelions, also known as Taraxacum officinale, are a type of flowering plant native to Europe, Asia and North America.

As a member of the daisy family of plants, dandelions are related to dahlias, thistle, ragweed, lettuce, artichokes and sunflowers.

Dandelions produce many small yellow flowers, called florets, which collectively form one flower head. Once it has finished flowering, the flower head dries out, the florets drop off and a seed head is formed. The dandelion seeds are then naturally dispersed by the wind or those looking to score a free wish.

Although dandelion is often overlooked as just a pesky weed, it can actually be a useful addition to both your kitchen and your medicine cabinet. Both the root and greens are packed with health-promoting properties and can be used to make everything from dandelion tea to super-nutritious salads.

Just like other roots such as burdock and ashwagandha, dandelion root also has a rich history in its use in traditional medicine. In fact, the origins of dandelion as a natural remedy can be traced all the way back to 659 B.C. in ancient China. It was also used in Arabic, Welsh and European medicine and was eaten raw or made into a juice or tonic.

Traditional uses of the dandelion ranged from promoting better digestion to healing the liver. Some Native American tribes chewed on dandelion root to relieve pain while others steamed the leaves and applied topically to ease sore throats.

However, the benefits of dandelion extend way beyond the root. In fact, dandelion leaves, seeds and flowers can all be used in a variety of recipes and each boast a unique set of nutrients and health-promoting properties.

Benefits

1. May Kill Cancer Cells

Interestingly enough, several studies show dandelion root may be useful in the prevention and treatment of cancer.

For instance, a 2011 study out of University of Windsor in Canada treated skin cancer cells with dandelion extract and found that it started killing off cancer cells within just 48 hours of treatment.

Another study in Oncotarget showed that dandelion root extract was able to kill 95 percent of colon cancer cells within two days.

Other research has shown that dandelion root may aid in the treatment of leukemia, pancreatic cancer, breast cancer and prostate cancer.

2. Reduces Cholesterol

High cholesterol is one of the major contributors to coronary heart disease. This waxy substance can build up in the blood vessels, causing arteries to become hardened and narrow and making it harder for blood to flow through.

Changing your diet is one of the easiest ways to prevent high cholesterol. Along with limiting your intake of processed foods, including more whole foods like fruits and vegetables can help lower cholesterol.

Dandelion root has also been shown to reduce cholesterol levels. In one study, rabbits were fed a high-cholesterol diet and supplemented with dandelion root. Dandelion led to a reduction in total cholesterol, triglycerides and bad LDL cholesterol as well as an increase in beneficial HDL cholesterol.



3. Rich in Antioxidants

Free radicals are compounds that form in your body as a result of things like stress, pollution and a poor diet. Over time, the accumulation of free radicals can lead to cell damage and chronic disease. Antioxidants can help neutralize these harmful compounds and have been shown to reduce the risk of conditions like heart disease and cancer.

Studies show that dandelion root is especially high in antioxidants, which may account for its many potent health benefits.

4. Supports Liver Health

From filtering toxins to metabolizing drugs, the liver is essential to many aspects of health. Dandelion root benefits your liver, helping protect it and keep it working effectively.

One study by the Department of Food and Nutrition at Chonnam National University in the Republic of Korea showed that the extract of Taraxacum officinale prevented damage to the liver caused by alcohol toxicity in both liver cells and mice.

These protective effects are likely due to the amount of antioxidants found in dandelion root as well as its ability to prevent cell damage.

5. Fights Bacteria

In addition to its many other health benefits, dandelion root also possesses antimicrobial properties that can help stop the growth of disease-causing bacteria.

A study in Ireland published in Phytotherapy Research showed that dandelion root was especially effective against certain strains of bacteria that are responsible for staph infections and food-borne illness.

Although more research is needed, dandelion root may be a useful natural method for fighting off bacterial infections.

6. Strengthens Bones

Dandelion (Taraxacum officinale) is a great source of vitamin K, an important nutrient that plays a key role in bone health. This essential vitamin increases levels of a specific protein needed to help build strong bones, which is exactly why lower intakes of vitamin K have been linked to an increased risk of fractures and reduced bone density.

Dandelion also contains calcium, which forms the structure of the bones and teeth to help keep them strong. According to a paper published in The Proceedings of the Nutrition Society, approximately 99 percent of the body's calcium is found directly in the bones.

7. Promotes Skin Health

Each serving of dandelion supplies a hearty dose of antioxidants, which can protect skin cells against damage to slow signs of aging and keep you looking (and feeling) your best.

Not only that, but a 2015 in vitro study out of Canada also showed that applying extracts of dandelion (Taraxacum officinale) to skin cells helped protect against harmful ultraviolet damage.

Some research also shows that dandelion could possess powerful antimicrobial properties, which can help block bacterial growth to prevent skin infections.

8. High in Fiber

Dandelion roots are a great source of fiber, and are especially rich in a type of soluble fiber known as inulin.

Fiber has been associated with several health benefits, especially when it comes to regulating blood sugar levels. Because fiber moves through the body undigested, it helps slow the absorption of sugar in the bloodstream, which can help improve long-term blood sugar control.

In addition to maintaining steady blood sugar levels, fiber can also protect against a multitude of digestive issues, including constipation, hemorrhoids, gastroesophageal reflux disease (GERD) and stomach ulcers.

Dosage and Preparation

Dandelions are abundant throughout backyards and grocery stores alike. While it is safe to pick dandelions from your own yard and use them, you should be sure to avoid areas where weed killer or pesticides have been sprayed and remember to wash thoroughly.

Be sure to use the roots by digging a bit deeper and pulling out all of the stems it may be attached to. Wash the roots well to make sure all dirt is removed before using.

The flowers of the plant can be used to make dandelion wine or dandelion jelly and the greens can be added to soups, salads and pasta dishes.

The roots of the plant can be used in a wide array of dandelion recipes as well, but many choose to brew dandelion root into a tasty tea or soothing coffee substitute.

There are many different methods available for how to make dandelion root tea, but it generally involves pouring hot water over the root and letting it steep for 5-10 minutes before straining. To make dandelion coffee, simply roast the root first by baking for around 10-15 minutes at 350 degrees Fahrenheit.

Dandelion root tea and coffee are both natural, caffeine-free beverages that can help start your day off on the right foot. Plus, the potential dandelion tea benefits are similar to the benefits of the root, which makes it an effortless way to get in your fix in the morning.

Dandelion root pills and liquid extract are also available at many pharmacies and health stores. If you decide to supplement with dandelion, make sure to look for a reputable brand with minimal added ingredients and fillers.

Although there's no official recommended dosage for dandelion root capsules, most supplements contain between 500-1,500 milligrams of dandelion root extract per serving. For best results, start with a lower dose and work your way up to assess your tolerance and prevent any potential side effects.

Side Effects and Drug Interactions

For most healthy adults, adding this powerful herb to your diet can be a safe and healthy way to take advantage of the many potential benefits of dandelion. However, there are several side effects that need to be considered as well.

For starters, dandelion may cause allergic reactions in some people when eaten or applied to the skin. If you have a sensitivity to other plants in the same family of plants, such as ragweed, daisies or thistle, you may also have a sensitivity to dandelion.

If you experience symptoms like swelling, itching or redness, you should discontinue use immediately and talk to your health care provider.

Dandelion is also high in vitamin K, which may impact blood clotting. If you're taking Warfarin or another blood thinner, you need to maintain consistent vitamin K intake to prevent interfering with your medication.

If you have any underlying health conditions such as liver disease, diabetes or kidney problems, it's best to talk to your doctor before starting supplementation or making any major changes to your diet.

Final Thoughts

• Dandelion, also known as Taraxacum officinale, is a type of plant that belongs to the daisy family.
• Despite being considered little more than a weed by many, dandelion packs in some impressive health benefits.
• In fact, the root of the plant has been associated with many dandelion benefits, including protection against liver disease, lower cholesterol levels and increased bone health.
• Other potential benefits of dandelion include decreased growth of cancer cells and bacteria, better blood sugar control and enhanced skin health.
• Dandelion root can be taken in supplement form or used to brew a hot cup of caffeine-free coffee or tea.
• Next time, think twice about whipping out the weed killer when you notice a yellow dandelion flower popping up in your yard and consider giving these nutritious plants a try instead to take advantage of the many potential dandelion benefits.

9 Proven Black Seed Oil Benefits that Boost Your Health

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

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

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

What Is Black Seed Oil?

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

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

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

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

Information available by the National Institute of Health indicates that:

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

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

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

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

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

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

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

Health Benefits

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

1. Helps Fight Cancer

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

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

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

2. Promotes Liver Health

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

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

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

3. Combats Diabetes

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

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

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

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

4. Aids Weight Loss

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

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

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

5. Protects Skin

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

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

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

6. Benefits Hair

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

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

7. Treats Infections

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

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

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

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

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

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

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

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

9. Balances Cholesterol

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

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

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

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

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

Is It Safe? Risks and Side Effects

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

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

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

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

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

Uses (Plus Dosage)

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

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

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

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

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

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

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

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

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

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

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

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

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

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



Final Thoughts

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

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

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

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

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

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

What Is Beta Glucan?

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

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

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

Health Benefits

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

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

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

1. Can Help Improve Glucose Tolerance

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

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

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

2. Supports Cardiovascular Health

A 2013 study published in Nutrients explains:

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

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

3. Can Boost Satiety and Help With Weight Loss

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

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

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

3. May Have Immune-Boosting Effects

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

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

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

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

How Beta Glucans Work

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

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

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

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

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

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

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

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

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

Supplements and Dosage

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

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

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

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

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

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

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

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

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

Risks and Side Effects

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

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

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

Side effects can potentially include:

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

Conclusion

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

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

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

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

Bamboo Shoots Nutrition Benefits Digestion, Cholesterol & More

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

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

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

What Are Bamboo Shoots?

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

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

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

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

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

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

Nutrition Facts

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

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

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

Health Benefits

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

1. Promote Weight Loss

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

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

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

2. Support Digestive Health

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

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

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

3. May Help Lower Blood Pressure

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

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

4. High in Antioxidants

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

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

5. Reduce Cholesterol Levels

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

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

Conclusion

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

Kale Health Benefits, Nutrition Facts and How to Prepare

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

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

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

What Is Kale?

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

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

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

Types of Kale

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

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

Nutrition Facts

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

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

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

Health Benefits

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

1. Fights Inflammation

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

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

2. Rich in Antioxidants

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

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

3. Aids in Detoxification

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

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



4. Supports Heart Health

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

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

5. Promotes Healthy Development

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

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

6. Decreases Cancer Cell Growth

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

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

7. Enhances Eye Health

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

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

Risks and Side Effects

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

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

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

Final Thoughts

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

What is kale good for?