The Little-Known Ingredient that Supports Energy Levels

Although few people have ever heard of the kola nut, it's a common ingredient found in everything from soft drinks to herbal supplements. Not only does this nutritious nut boast a unique flavor and aroma, but it's also brimming with caffeine as well.

In fact, each pod packs the equivalent caffeine content of about two cups of coffee nutrition, along with a host of antioxidants and other health-promoting compounds.

Ready to learn more? Keep reading for everything you need to know about the kola nut, including its benefits, side effects and potential uses.

What Is the Kola Nut?

The kola nut, sometimes also called the cola nut, is a type of edible nut that comes from the kola tree, which is native to West Africa. These trees can grow up to 60 feet tall and are notable for their vibrant yellow flowers and star-shaped fruits, each of which contains two to five kola nuts.

These healthy nuts are high in caffeine and often used as an herbal supplement and natural food flavoring. The kola nut taste is initially very bitter, but it becomes sweeter when chewed.

The nuts can be dried, giving them a much more mild flavor and nutmeg-like aroma.

Keep in mind that the kola nut should not be confused with gotu kola or bitter kola, also known as Garcinia kola.

Like the kola nut, these two plants are known for their medicinal properties and have been used to treat a variety of ailments. However, despite having a similar name, they are unrelated and belong to completely different species of plants.

Types/Varieties

Kola nuts are very common throughout West Africa and often consumed fresh or dried for a quick burst of caffeine. Red and white kola are the two main varieties, each of which is produced by the same plant species and sometimes even found within the same pod.

These nuts also play a central role in many cultures and traditions. In a kola nut Igbo ceremony, for example, the nut is presented to welcome visitors and used to symbolize peace and goodwill.

In other parts of the world, kola nut extract and kola nut powder are much more common than the fresh nut itself. These ingredients are found in many sodas, energy drinks, weight loss drugs and herbal supplements.

In addition to bumping up the caffeine content of these products, they also provide a unique taste and aroma.

Health Benefits

Rich in caffeine, theobromine and disease-fighting antioxidants, the kola nut has been linked to a number of powerful benefits. Here are a few of the ways that this healthy nut could impact your health.

1. Enhances Energy Levels

Kola nuts are high in caffeine, a compound found in coffee and tea that acts as a central nervous stimulant. Caffeine alters the activity of certain neurotransmitters in the brain, leading to increased energy levels, focus and alertness.

What's more, studies even show that moderate amounts of caffeine could also enhance endurance, brain function and mood while decreasing the perception of fatigue.

2. May Increase Weight Loss

Thanks primarily to its caffeine content, some research suggests that the kola nut could potentially help ramp up weight loss. This is because caffeine has been shown to increase metabolism by bumping up the amount of calories burned throughout the day.

It may also help decrease energy intake, which could also be beneficial for weight loss.

One animal model out of Nigeria even found that administering kola nuts to mice led to significant reductions in body weight and food intake compared to a control group, suggesting that this nutritious nut could potentially help support weight loss in humans as well.

3. Could Help Treat Migraines

Caffeine has long been used as a natural remedy to provide quick relief from headaches and migraines. It works by constricting blood vessels in the brain, which can decrease blood flow and reduce pain.

According to a review in the Journal of Headache and Pain, combining caffeine with over-the-counter medications like aspirin or ibuprofen significantly improved symptoms of migraines and tension headaches compared to medications alone.

Historically, kola nuts have been used to treat migraines and headaches, along with many other conditions ranging from morning sickness to indigestion. However, more scientific studies are needed to evaluate the effects of the kola nut and whether or not it can treat or prevent headaches.

4. Stabilizes Blood Sugar

Several recent studies have focused on the potential relationship between the kola nut and diabetes. According to a 2019 animal model published in the Journal of Ethnopharmacology, kola nut extract was found to have powerful anti-diabetic properties and was able to decrease blood sugar levels when administered to rats.

Not only that, but treatment with kola nut extract was also able to improve the function of beta cells in the pancreas, which are responsible for the production of insulin.

Kola nuts are also rich in caffeine, which may be beneficial for balancing blood sugar levels. One massive review in Archives of Internal Medicine even found that each cup of coffee consumed per day was associated with a 7 percent lower risk of developing type 2 diabetes.

5. Blocks Growth of Bacteria

Some research has found that the kola nut could possess potent antibacterial properties, which could potentially help prevent the growth of harmful, disease-causing pathogens. For instance, one in vitro study conducted in Nigeria noted that red and white kola nut extracts were effective against several strains of bacteria, including Streptococcus anginosus and Proteus vulgans, both of which can cause dangerous infections in humans.

Uses

What foods contain kola nut, and how can you start incorporating it into your diet? 

Coconut Aminos: The Healthy Replacement for Soy Sauce?

Do you find yourself in love with Asian food but unable to stomach the risks of genetically modified soy sauce? You, my friend, are in luck. Welcome to the world of coconut aminos.

Not only are coconut aminos a great substitute for soy sauce, but they're also a powerful little ingredient on their own. Coconut aminos are gluten-free, non-GMO, certified organic, soy-free, MSG-free, kosher and vegan.

Packed into this unassuming condiment are the nearly endless benefits of the coconut, including protection of the heart and reduction in the risk of certain cancers.

So consider making this a staple in your kitchen cabinet to use as a soy sauce replacement or as a nutritious seasoning sauce.

What Are Coconut Aminos?

Put simply, coconut aminos are a sauce often used to substitute for regular soy sauce in Asian food dishes.

Is soy bad for you? It might interest the most avid soy sauce eaters to know that soy is not, in fact, ever a good option. So rather than supplementing food with a hormone-riddled, sodium-rich mystery sauce, you can use coconut aminos as a tasty, healthy replacement condiment.

As you probably know, condiments can be really useful to enhance the flavor of foods. However, so many of them contain hidden ingredients and added sugars. There are only two ingredients to create coconut aminos: organic coconut tree sap and organic sea salt.

The process of creating coconut aminos is actually very simple. Coconut sap is tapped from coconut blossoms, the flowering portion of the tree present before coconuts grow. It then goes through a fermentation process and blended with sun-dried, mineral-rich sea salt.

Now you've got a healthier soy sauce alternative that's packed with amino acids.

Nutrition Facts

Coconut aminos contain 17 naturally occurring amino acids, have almost a perfectly level pH balance, yield a low glycemic index of only 35 and are said to be a high source of broad-spectrum B vitamins, including inositol.

This is not to mention that it contains 300 percent less sodium than the leading regular soy sauce available!

One teaspoon of coconut aminos, depending on the brand, contains about:

5 calories
1 gram carbohydrates
0 grams fat
90 milligrams sodium (4 percent DV)
Compare the 90 milligrams of sodium present in this liquid aminos to around 300 milligrams that's found in a typical soy sauce.

And despite the fact that it comes from coconut sap, coconut aminos actually tastes much more like regular soy sauce than the popular fruit. This makes it super easy to swap out a dark soy sauce for the healthier option.

Health Benefits

1. Protect Your Heart and Regulate Cholesterol

When you consume coconut products (coconut aminos, coconut oil and coconut flour) regularly, your heart feels the difference.

Coconut has been proven to increase HDL cholesterol, which contributes to a healthy heart, according to a longitudinal study published in 2015.

Coconut products also contain antioxidants that have been proven to protect the heart and regulate blood pressure levels. Research published in Pharmaceutical Biology shows that antioxidants present in coconut have cardioprotective effects and help to prevent increases in blood pressure.

2. Reduce Risk of Diabetes

A lot of research has been conducted over the last several years to determine the causes and risks involved in the obesity epidemic in the U.S.

There are many contributing factors, but one 2015 study at the University of California specifically highlights the dangers of a diet rich in soybean products versus coconut products.

This study found that mice following diets high in soybean products suffer a higher risk of diabetes and other metabolic issues, whereas a coconut-rich diet reduced that risk.

It's important to note that these facts don't refer to a quick or short-term solution for any problem, but rather remind us that a diet filled with the things that are good for the body, maintained over time, change a lot of the scary things many people fear in their future health.

Choosing a healthier seasoning sauce is just one way to reduce sodium and calorie intake, while still adding flavor to your meals.

3. Aid in Weight Loss

One possible reason coconut has such a powerful impact on diabetes risk may be its role in weight loss.

Have you ever heard of the protein adiponectin? 

Reducing oxidation in the body strengthens your body's defenses against illness and disease. Oxidative stress is associated with a multitude of problems, including high blood pressure, diabetes, heart disease and kidney disease.

In addition to their antioxidant content, coconut products are also a healthy source of saturated fats, which are actually not the horrifying substances that many experts tout. One misunderstood benefit of these fats is their ability to boost the immune system.



5. Reduce Risk of Colon Cancer

While high-fat diets have long been regarded as an increased risk factor for colon cancer, recent research suggests a different reality.

Again, coconut products are a good source of saturated fats in the diet. Unlike what you may have heard, saturated fats are essential fatty acids that your body cannot produce on its own.

Saturated fats have several health benefits themselves, including immune health, bone density and toxin protection. They also allow your body to correctly use both forms of unsaturated fats (mono and poly).

With this information in hand, scientists at the University of South Carolina conducted research to determine the influence of coconut products on the risk for colon cancer. Subjects consuming coconut showed reduced inflammation and a greatly reduced occurrence of malignant tumors in the colon.

This was likely due to the ability of saturated fats to maintain intestinal barrier integrity. Thus, coconut products may work as cancer-fighting foods, particularly in regard to colon cancer.

That may sound a bit gross, but what it actually means is that the mucosal layer on the inside of the intestinal tract is kept intact and healthy. Many factors can damage or compromise this barrier, and this often leads to various diseases, such as colon cancer.

6. Promote Mental Health

The coconut tree sap used to create coconut aminos is high in the protein inositol.

Studies indicate that this powerful protein has a positive effect on those suffering from panic disorder, depression, obsessive-compulsive disorder and other potentially debilitating mental conditions.

In fact, inositol had an impact almost equal to that of SSRIs commonly used to treat these disorders without the laundry list of side effects, some of which are bleeding, sexual dysfunction and suicide risk.

7. Naturally Treat Polycystic Ovarian Syndrome

The significance of coconut products and their effects on adiponectin production may also resolve some insulin resistance issues.

These issues are common in both patients with diabetes and those suffering from other metabolic conditions, such as polycystic ovarian syndrome (PCOS), the number one cause of infertility in the U.S.

Are you ready for a double whammy? 

Risks and Side Effects

As coconut aminos contain only two ingredients, they're an extremely safe condiment to consume.

There is no research to suggest overuse of coconut aminos leads to adverse effects. However, it's possible to be allergic to coconut, although it's quite rare.

Signs of coconut allergies or food sensitivities include nausea and vomiting, rash, hives and diarrhea.

Not a health side effect, but one note to consider when looking into coconut aminos is its price point. It is a bit more expensive than soy sauce, costing about 50 percent more. However, when you cook with this healthier option, you'll know that you aren't consuming GMO ingredients, excessive sodium and other scary additives.

Final Thoughts

While many experts have insisted soy sauce is a healthy condiment, it's certainly one to avoid.

Coconut aminos offer a substantive, gluten-free, non-GMO, kosher, vegan and fully organic alternative to soy sauce and tamari, while also packing several additional health benefits like heart health and disease prevention.

Next time you're craving Asian food, skip the soy sauce and pick up a bottle of coconut aminos to enhance the flavor. Your body will thank you.

The Natural Pain Reliever that Works Like Aspirin: White Willow Bark

Because frequent use of anti-inflammatory drugs and nonsteroidal anti-inflammatory drugs (NSAIDs) and other pain medications is now linked with a growing number of health concerns, many people are interested in using natural painkillers as alternatives.

One option, called white willow bark which has been utilized in folklore and natural medicines for centuries  shows promise for treating pain naturally with little risk for side effects.

According to a 2015 article published in the journal Pythotherspy Research, Willow bark extract has been used for thousands of years as an anti-inflammatory, antipyretic, and analgesic. In other words, white willow bark benefits include lowering inflammatory responses that contribute to chronic diseases, fighting pain and reducing fevers.

Whether in extract or tea form, willow bark can provide relief to those suffering from back pain, recurring headaches, muscle pains, menstrual cramps, arthritis symptoms and more.

What Is White Willow Bark?

White willow trees (salix alba) grow a bark that contains the chemical called salicin, which has anti-inflammatory effects.

Salicin works in similar ways as acetylsalicylic acid, the active ingredient in aspirin. In fact, in the 1800s, salicin was used to develop aspirin.

Willow trees are members of the Salicaceae plant family and are native to Europe, Central Asia and Northern Africa.

There are a number of species of willow trees in existence that produce bark that is used to make extracts, medicine and supplements. These include the species:

white willow or European willow
black willow or pussy willow
crack willow
purple willow

Once salicin is absorbed it breaks down to various salicylate derivatives, which have a variety of health-promoting capabilities. The effects of white willow take longer than aspirin to kick in, but they tend to last longer and to cause fewer adverse reactions than aspirin side effects.

Some studies have found that most willow trees only contain small amounts of salicin, therefore extracts derived from these trees that can help treat pain work due to the presence of other chemicals too.

Antioxidant compounds called polyphenolic glycosides and flavonoids are also found in white willow bark (WWB). These have been shown to protect against oxidative stress and various symptoms tied to aging, such as poor physical performance, cognitive decline, etc.

Together with salicin, fragilin, salicortin and other salicylates, researchers believe that these antioxidants play a prominent role in WWB's therapeutic actions.

Regarding its use as a natural pain killer, most of the known benefits of WWB are based on anecdotal observations, rather than clinical studies. While few studies have been conducted, those that have suggest it can help treat conditions including:

chronic lower back pain
joint pain/osteoarthritis
soreness due to physical training

Health Benefits

1. Has Antioxidant and Anti-Inflammatory Effects

Dating all the way back to the time of Hippocrates, people have chewed on white willow bark to help naturally dull pain and inflammation. Today we know from studies that willow bark has the capability to reduce inflammation and oxidative stress and increase antioxidant activity, including glutathione.

In vitro studies and animal studies have found that WWB's pain-relieving effects are due to its ability to scavenge free radicals and down-regulate inflammatory mediators, including tumor necrosis factor and nuclear factor-kappa B.

It also seems to affect prostaglandin production, reducing inflammation that leads to pain like cramps and also fevers.

2. Used to Manage Arthritis Symptoms and Chronic Pain

Some research has demonstrated that white willow bark can help people dealing with chronic joint pain and injuries, although findings from studies have been somewhat conflicting.

Certain studies have shown that WWB extract is not an effective treatment for rheumatoid arthritis symptoms, while others have found that it can reduce osteoarthritis pain and back pain as well as certain prescriptions.

According to a 2009 systematic review on the effectiveness of willow bark for musculoskeletal pain, several studies indicate a dose-dependent analgesic effect not inferior to rofecoxib (a nonsteroidal anti-inflammatory drug used to treat arthritis) among patients with low back pain. However, no significant effect was seen in a confirmatory study in patients with rheumatoid arthritis, although the study was small.

Researchers involved in the analysis concluded, Further studies are required to find out if treatment of osteoarthritis and rheumatoid arthritis requires extract with higher doses than 240 mg salicin per day.

One study published in the American Journal of Medicine involving nearly 200 people with low back pain found that supplementing with willow bark led to significant improvements in pain compared to those who received placebo.

Another randomized, placebo-controlled, double-blind clinical trial that included 78 adults with osteoarthritis found that those receiving willow bark extract showed a moderate analgesic effect in osteoarthritis and that WWB appeared to be well-tolerated.

A major benefit of using plant-derived extracts and herbs for pain such as arthritis is that most appear to cause less side effects compared to NSAIDs, including aspirin.

3. Defends Against Common Illnesses and Fevers

By supporting the immune system, providing antioxidants and reducing inflammation, WWB can be used to help get rid of a fever, treat the common cold, help manage symptoms of the flu and speed along recovery from other illnesses.

Increased defense against bacteria and viruses seems to be due to white willow's polyphenols and flavonoid content, as well as other compounds. These antioxidants have been shown to have fever-reducing and antiseptic properties.

Willow bark can be especially helpful for fevers when combined with cooling herbs, such as wintergreen or peppermint, in essential oil form or tea.

4. May Help Support Athletic Performance

Because it can provide natural pain relief, white willow bark extract is used by some athletes to help support their performance and recovery.

Anecdotal reports and a small number of studies suggest it has the ability to decrease muscle and joint pain and fight fatigue that interferes with physical capabilities. It's also been widely used throughout history to help treat inflammatory conditions such as bursitis and tendinitis, as explained as Penn State Medical Center.

5. Used to Help With Weight Loss

Although research focused on its effects on weight loss is limited, some reports indicate that WWB may help promote fat loss among overweight or obese adults. It's believed that willow bark's anti-inflammatory activity can help support metabolic health, but some experts recommend against using it for this purpose since its safety hasn't been well-researched.

It also appears to be unsafe when combined with risky weight loss supplements, such as Ephedra, which is banned in the United States due to reports of serious adverse effects.

6. May Fight Headaches and Boost Your Mood

Some people claim that they experience benefits of white willow bark for reducing headaches, fatigue and anxiety.

While more formal research is needed to confirm how it may work to lift someone's mood, energy and focus, it appears that white willow bark may have these effects due to its anti-inflammatory potential and ability to reduce oxidative stress which can interfere with cognitive function.

Risks, Side Effects and Interactions

Consuming high doses of white willow bark can be dangerous because too much salicin is capable of contributing to a number of health problems among some individuals, including bleeding disorders and kidney damage.

Other potential side effects might include digestive upset and skin itching. People who are prone to stomach upset, especially caused by medications, should be cautious when using willow bark products.

People with any of the following health conditions should avoid using white willow bark products:

Bleeding disorders (since willow bark slows down blood clotting)
Kidney disease or kidney failure
Sensitivity to aspirin
Asthma
Stomach ulcers
Diabetes
Gout
Hemophilia
Liver disease
Having had recent surgery

Taking willow bark along with aspirin, beta blockers, diuretics or choline magnesium can increase the effects and contribute to side effects. It also shouldn't be used with any other medication that slows blood clotting (anticoagulants), since this increases the risk for uncontrolled bleeding.

How to Make White Willow Bark Tea

Bark from the white willow tree can be gathered and used to make tea or bark concoctions. About two to six ounces can be consumed up to several times daily, depending on the strength.

White willow trees can be identified by their rough, grayish bark and branches and twigs that are slender, golden brown and flexible. The tree has long and slender leaves that are shiny and green, with white and silky undersides.

Younger branches provide bark that is easier to pull off. If you don't have access to willow trees nearby, look for dried bark online or in certain herbal/health food stores.

Remove bark by looking for the papery material that underlies the outer bark.
Let the bark dry for several hours, then boil it in water for about 10 minutes.
Use about one tablespoon of willow bark per cup of water.
After tea to cool, drink it with a meal, which will reduce the chance of experiencing an upset stomach.
Most people can consume 1-3 cups of white willow bark tea per day. Drink one cup and wait several hours before taking another dose to make sure you don't react poorly. 

Macadamia Nuts: The Manganese-Rich Treat that Supports Healthy Bones

While almonds may be America's most popular nut, no one can deny the delicious appeal of macadamia nuts. This is a good thing, because just like almonds, macadamia nuts pack a potent punch of nutrition.

Macadamia nuts are nutrient-filled powerhouses that come from the macadamia tree. They contain several essential vitamins and minerals, such as vitamin A, iron, B vitamins, manganese and folate, as well as protein, healthy fats and antioxidants. These remarkable nutrients are what give these incredible nuts their impressive health benefits.

So are macadamia nuts good for you? Let's dive in and take a closer look at this nutritious nut.

What Are Macadamia Nuts?

Macadamias are contained with a hard-seed coat that is enclosed in a green husk, which later splits open as the nut matures. Although most people believe that the macadamia nut comes from Hawaii, it is actually native to Australia.

The macadamia nut has a creamy white kernel made up of 65-75 percent oil and 6-8 percent sugar. Upon roasting, it becomes more consistent in both color and texture. However, the appearance can vary quite a bit between different varieties; while some seed coats are smooth, others are more rough and pebbled.

In other parts of the world, macadamias are also commonly known as the Australian nut and the Queensland nut. Some also refer to them as Manua Loa, which is one of the most popular brands of macadamia nut on the market. Interestingly enough, Mauna Loa is actually the largest volcano on earth, and the brand Manua Loa was one of the first plantations of macadamias developed in Hawaii.

Although several species are poisonous, there are two edible types. One is the smooth-shelled macadamia, or Macadamia integrifolia, and the other is the rough-shelled macadamia, also known as Macdamia tetraphylla.

Nutrition Facts

While the macadamia nut may be higher in fat and contain more calories, it's lower in omega-6s than some other nuts. It also packs an impressive amount of nutrients, including manganese, thiamine and copper. Plus, over half of the carbs in macadamia nuts are made up of dietary fiber, making them a great choice for a heart-healthy diet.

One ounce of raw macadamia nuts contains about:

203 calories
4 grams carbohydrates
2.2 grams protein
21.4 grams fat
2.4 grams fiber
1.2 milligrams manganese (58 percent DV)
0.3 milligram thiamine (23 percent DV)
0.2 milligram copper (11 percent DV)
36.7 milligrams magnesium (9 percent DV)
1 milligram iron (6 percent DV)
53.1 milligrams phosphorus (5 percent DV)
0.1 milligram vitamin B6 (4 percent DV)

Health Benefits

1. Good for the Heart Macadamia nuts contain healthy fats that can help keep the arteries in good condition. Because they’re rich in monounsaturated fat, they can also help reduce cholesterol levels and lower triglycerides, both of which are risk factors for coronary heart disease.

In a study conducted by the Pennsylvania State University Department of Nutritional Sciences, subjects were given one serving of macadamia nuts per day and compared to a control group. Over the course of the the study, those who consumed macadamia nuts experienced reduced cholesterol levels and improved markers of heart health.

According to the American Heart Association, enjoying a few servings of macadamia nuts and other nuts as part of a balanced diet can be beneficial for heart health. To maximize the potential benefits of macadamia nuts, however, it’s best to stick to one serving of about 1.5 ounces of whole nuts at a time.

2. Fight Disease

The macadamia contains flavonoids that help prevent cell damage by protecting cells from environmental toxins. These phenomenal flavonoids also act as antioxidants, which help fight free radical damage and protect against chronic disease.

In a study published in the Asia Pacific Journal of Clinical Nutrition, researchers reported that nut consumption is inversely associated with the incidence of cardiovascular disease and cancer. This is attributed to their nutrient density as well as the numerous phytonutrients that they contain.

The phenolic acids, flavonoids and stilbenes help provide useful antioxidants that can fight diseases like cancer. For this reason, nuts including macadamia are often considered one of the top cancer-fighting foods that you can consume.

Plus, some evidence also shows that macadamia nuts could help reduce the risk of metabolic syndrome, a cluster of conditions that increase the risk of heart disease, stroke and diabetes. Some of these conditions include increased blood pressure, blood sugar, excess belly fat and high cholesterol levels.

3. Aid in Weight Loss

Macadamias contain a nice balance of nutrients and monounsaturated fats to help keep you feeling full between meals. In fact, the heart-healthy monounsaturated fats found in macadamia nuts can actually help curb cravings and reduce your appetite. Not only that, but macadamias contain palmitoleic acid, which helps boost fat-burning to prevent weight gain.

In addition, macadamia nuts contain dietary fibers that can support satiety and stabilize blood sugar levels, as well as complex carbohydrates like lignans, hemicellulose, amylopectins, mucilage, gums and insoluble cellulose.

4. Support the Gut

Rich in both soluble and insoluble dietary fiber, the macadamia helps you feel full while removing toxins from the body and promoting healthy digestion. As a copper-rich food, the macadamia nut also supports the utilization of iron and aids in proper enzymatic reactions.

Plus, it's high in fiber, which fosters the growth of beneficial bacteria in the gut to boost digestive health and immune function.


5. Strengthen Bones

Macadamia nuts are plentiful in phosphorus, manganese and magnesium, all of which aid in bone and teeth mineralization and improve the transportation and absorption of nutrients. In fact, calcium aids in the formation of teeth and bones while manganese helps the body deposit new bone tissue where needed so the bones stay healthy and strong as you get older.

Meanwhile, magnesium impacts the secretion of certain hormones that impact bone formation while also supporting skeletal integrity.

6. Keep the Brain and Nervous System on Point

The copper, thiamine, magnesium and manganese found in macadamia nuts aid in the production of neurotransmitters, which are important chemicals that send signals to the brain. Macadamia nuts are also high in oleic acid and palmitoleic acid, both of which contribute to healthy brain function.

In addition, macadamias contain omega-9 fatty acids, which are a type of fatty acid thought to help improve mood, enhance improve memory and stave off neurological diseases. For instance, one animal model published in Pharmacology, Biochemistry and Behavior showed that erucic acid, which is a type of omega-9 fatty acid, could be therapeutic against cognitive disorders such as Alzheimer's disease.

7. Reduce Chronic Inflammation and Arthritis Symptoms

A study published in Pharmacognosy Magazine concluded that the macadamia could be beneficial for treating rheumatoid arthritis. Researchers noted that the low toxicity of these extracts and their inhibitory bioactivity against Proteus spp. indicate their potential in blocking the onset of rheumatoid arthritis. For this reason, the macadamia nut could be a nice addition to any arthritis diet treatment plan.

Macadamia nuts are also a good source of omega-6 fatty acids. Although omega-6 fatty acids can provide some nutritional benefits, many of us get more than enough in our diets. When we consume too many omega-6 fatty acids, it can contribute to chronic inflammation in the body, which is believed to be at the root of diseases such as arthritis, cancer, heart disease and type 2 diabetes.

Most nuts are much higher in omega-6 fatty acids than omega-3s, but macadamia nuts are a bit lower in omega-6s. That doesn't mean you should overdo it, but enjoying this healthy nut in moderation can help bump up your intake of protein, fiber, vitamins and minerals to reduce inflammation.

Interesting Facts

Growing near streams and river banks in the rain forests, Macadamia integrifolia is native to southeastern Queensland, while M. tetraphylla is native to both Queensland and northeastern New South Wales. At the point where the two species meet, there are types that appear to be natural hybrids. The macadamia made its way to Hawaii around 1881 and was used mainly as an ornament and for reforestation. In 1948, the Hawaii Agricultural Experiment Station named and introduced several promising selections, leading to the modern macadamia industry that Hawaii is famous for. Hawaii brought the macadamia tree to California during the mid 1900s. Macadamias prefer a mild, frost-free climate with plenty rain, similar to how coffee beans grow best.

Risks and Allergy Concerns

In moderation, macadamia nuts are, no doubt, a delicious and healthy choice to a well-rounded diet. However, despite the many benefits of macadamia nuts, it's important to be mindful of your serving size. Because they are relatively high in macadamia nuts calories and fat, it's best to stick to one serving at a time to help prevent weight gain.

Additionally, besides checking the macadamia nuts price tag before you purchase, be sure to also keep an eye on the ingredients label. This is because many nuts have been coated with preservatives, oils and tons of salt, all of which can diminish the potential macadamia nuts health benefits.

They're also high in phosphorus, which is important to anyone who may be dealing with kidney issues. If you have kidney problems, consult with your doctor or dietitian before adding macadamias to your diet to prevent any negative side effects.

It's also important to be mindful of nut allergies, which are common. If you have an allergy to tree nuts, you should avoid macadamias and other types of nuts. Furthermore, if you experience any symptoms of a food allergy after consumption, discontinue use immediately and talk to your doctor.

Many people also wonder: are macadamia nuts for dogs safe? According to the American Kennel Club, macadamia nuts are actually considered toxic for dogs and can cause serious symptoms such as weakness, vomiting, diarrhea and tremors. If your dog has consumed macadamia nuts, you should call your veterinarian or consult with the ASPCA Animal Poison Control Center as soon as possible.

Final Thoughts

Are macadamia nuts healthy? The macadamia nuts nutrition profile contains some important essential vitamins and minerals, such as vitamin A, iron, B vitamins, manganese and folate, as well as protein, healthy fats and antioxidants.

These nuts have been shown to help prevent heart disease, neutralize harmful free radicals, help you lose weight, aid gut health, strengthen bones, keep the brain and nervous system on point, reduce chronic inflammation and treat arthritis.

Make sure to store your macadamias in a cool place, such as the refrigerator or pantry. However, it's important to make sure they don't contain moisture to help extend the shelf-life.

Try roasting them at home or adding them to recipes like baked goods, desserts, breakfast foods and more.

Camu Camu: A New Superfood with the Most Vitamin C

Camu camu, a shrub found in flooded areas of the Amazon rainforest, may just be the next superfood to hit North American markets soon.

This shrub bears large berries that can look like cherries, and they turn out to be one of the top vitamin C foods in the world, according to researchers; in fact, camu camu powder has more of this vitamin than any other food on the planet, sometimes as much as 60 times more than an orange!

These berries are fairly new to to the global market, but their popularity worldwide is growing. So is it all a bunch of unwarranted hype, or is this Amazonian fruit truly as super as we think? Let's see!

What Is Camu Camu?

The camu camu berry comes from the camu camu shrub (Myrciaria dubia), a small tree that's a member of the myrtle (Myrtaceae) plant family.

Myrciaria dubia is related to the rumberry and guavaberry plants. Each wild shrub can yield around 26 pounds of berries per year. The berries, which are yellowish/red, tend to be very sour, which is why they are commonly ground into a powder and mixed with other foods, rather than eaten on their own.

Camu camu benefits include supporting inflammation, gum and eye health, and treating herpes, low moods, and much more. Animal studies demonstrate that camu camu has antioxidant and antigenotoxic effects.

Nutrition Facts

Camu camu presents a powerful concoction of phytochemicals, minerals and amino acids like serine, leucine and valine. It also contains an estimated 355 micrograms of carotenoids. In camu camu fruit, lutein is the dominating carotenoid along with beta-carotene and zeaxanthin.

Acerola and acai are two superfoods known for their extremely high vitamin C content, but camu actually provides even more vitamin C than both.
According to the Heal With Foods website, 100 grams of camu camu fruit (Myrciaria dubia) contains:

0.4 grams protein
0.2 grams fat
2145 milligrams vitamin C (3575 percent DV)
2.1 milligrams manganese (106 percent DV)
0.2 milligrams copper (10 percent DV)
0.5 milligrams iron (3 percent DV)
12.4 milligrams magnesium (3 percent DV)
15.7 milligrams calcium (2 percent DV)
83.8 milligrams potassium (2 percent DV)
0.4 milligrams zinc (2 percent DV)

Health Benefits

1. Supports the Immune System and Gut Health

What are the benefits of camu camu for the immune system? As mentioned above, this fruit has been found to contain one of the highest levels of vitamin C on the planet (especially ripe fruits grown in a commercial cultivation), in addition to other antioxidants such polyphenols and ellagic acid.

It can have 60 times more vitamin C than an orange and 56 times more than a lemon. This means that studies suggest camu may help feed the body the necessary nutrients it needs to properly recover from issues like the common cold or flu.

The dense punch of nutrients from camu can also support gut health and block free radicals and other pathogens from entering the body, according to studies, thus providing protection against bacterial infections, viruses and other issues.

Additionally, a 2018 animal study even found that camu may help prevent obesity by positively altering the gut microbiota (highly tied to immune function) and by increasing energy expenditure. Several studies found that camu could lead to lowered fat accumulation and blunted metabolic inflammation, leading to improved glucose tolerance and insulin sensitivity.

2. Improves Liver Health

As a powerful cocktail of antioxidants and phytochemicals, camu camu benefits the liver in several ways. The high vitamin C content is especially central to its ability to improve liver health.

For individuals with liver diseases like cirrhosis, the administration of vitamin C has shown positive outcomes. Research in 2010 showed that animals given camu camu powder showed significant signs of liver injury suppression. Specifically, an active compound called 1-methylmalate was isolated from Myrciaria dubia juice. This study concluded that the 1-methylmalate in camu is one of the reasons why it can aid liver health.

3. Enhances Mood

Camu camu berries' high levels of vitamin C may help your brain to produce more serotonin, which will enhance your mood — which explains why it may act as a potential remedy for depression. In fact, research suggests people who have a deficiency in vitamin C often feel more depressed and lackadaisical.

Vitamin C is an important cofactor required for the conversion of tryptophan to 5-hydroxytryptophan in serotonin production. It's therefore possible that vitamin C from camu camu benefits patients with depression that is associated with low levels of serotonin.

For example, in one study conducted at Montreal's Jewish General Hospital, it was shown that many of the patients who had decreased levels of vitamin C reported signs of sluggishness and depression. When given doses of vitamin C, they all responded with rapid and clinically significant improvement in mood.

4. Improves Oral/Gum Health

Thanks to the powerful antioxidants and antiviral components of this fruit, benefits of camu camu include fighting against gum diseases like gingivitis. Studies have shown that antioxidant-rich remedies help reduce free radicals, which are causative inflammatory factors in the progression of gingival and periodontal health problems.

Some gum disease sufferers have report experiencing great results from taking two teaspoons of camu camu powder per day. Having healthy gums is also important since gum health is directly linked with heart health.

5. May Help Reduce Inflammation and Oxidative Stress

Myrciaria dubia has been studied for its possible ability to help slow and improve the aging process. It's powerful antioxidants may help reduce oxidative stress, particularly in the elderly or among those with chronic pain. Nutrients in camu have also been found to help reduce inflammation such as by lowering inflammatory markers including interleukin (IL-6) and high sensitive C-reactive protein (hsCRP).

6. Supports Cardiovascular Health

Inflammation is a major root cause of many age-related diseases, such as heart disease, diabetes, Alzheimer's and arthritis.

Camu camu berries are believed to act as powerful anti-inflammatory foods that help protect the heart and arteries against thickening and hardening (a risk factor for heart disease), while also improving blood sugar levels and insulin response. A 2018 study also found that camu could help improve vasodilation and blood pressure among young adults.

7. Helps Protect Vision and Eye Health

Camu camu fruit can also have a positive effect on eye issues like macular degeneration, which becomes more common with an increase in age.

Vitamin C and other essential nutrients can slow the progression of age-related macular degeneration and visual acuity loss. Age-related macular degeneration is the leading cause of blindness in people over age 55 in the Western world and the number of people with age-related macular degeneration is expected to triple by 2025.

How to Use

How do you take camu camu? The most popular form is camu camu powder, which is added to drinks and smoothies, or mixed with foods like oatmeal and yogurt. It can also be sprinkled on other types of cereals or used in baked goods, although cooking it at high temps may destroy some of the phytonutrients.

In recent years, it's also been used in ice creams, frozen yogurts, popsicles and other sweets not only for the tart taste, but for its coloring capabilities.

Camu camu berries can be very tart and unpleasant in terms of taste, so powdered versions are most popular as supplements.

Camu camu powder dosage recommendations vary, but a typical dosage is about 1-3 teaspoons of powder per day. More than this may provide too much vitamin C and lead to side effects. When purchasing powder or supplements, always look for the correct species name Myrciaria dubia.

In addition, you can find this fruit in pill form or as a juice, similar to acerola cherry or acai berry. The powder is easiest to find at stores, while the juice is harder to get in person, but is available online. Some studies have found positive effects using about 0.3 cups (70 ml) of camu juice daily.

Some people also experiment with using skin cream, serums or skin masks made with camu because of the antioxidant and brightening effects of vitamin C. When used in oil form on the scalp, it can also boost the health of your hair.

Interesting Facts

Camu camu has been used by native Amazonian Indians for generations, but it was not looked at as a food source because of its highly sour taste. The levels of vitamin C in the berry are contingent on the growing region in the Amazon and growing conditions like soil composition and humidity levels.

Recently, this fruit has also been found to contain anthocyanins. Anthocyanins are water soluble pigments that may appear red, purple or blue depending on the pH, and they can be used for natural food coloring.

Because of the high levels of vitamin C, these berries can taste very sour. For that reason, locals who use the fruit for health purposes usually mix camu camu berries with milk and sugar, or sweeten them for use in jams and jellies.

Risks and Side Effects

Is camu camu safe? While it's a natural berry and does not usually cause excessive side effects, it has not been studied extensively, so it's possible that it may cause side effects in some people.

Because it contains a very high amount of vitamin C, when taken in large doses it can potentially lead to side effects such as: digestive issues like upset stomach, nausea, diarrhea and vomiting, as well as certain kidney issues. It may particularly negatively affect the digestive system in people who are susceptible to ulcers.

It's possible that in pill or supplement form it might also interfere with some chemotherapy medications. Always consult your doctor before taking it if you are receiving treatment for any medical issues like cancer or if any other ongoing health concerns.

Is camu camu safe for pregnancy? It's best to consume it in small amounts, due to its high vitamin C content, which in excess amounts (more than 1-3 teaspoons per day of powder) may have harmful effects during pregnancy.

Final Thoughts

Camu camu fruit (Myrciaria dubia) is extremely tart and can look like a large cherry when picked. It's typically ground into a powder and mixed with sweeteners or liquids to mask the sour taste.

What are the benefits of camu camu? It packs around 50 times more vitamin C, 10 times more iron and three times more niacin than an orange.

Animal studies have shown that it has antiviral, antioxidant and anti-genotoxic properties. It might help to improve your mood, boost your energy and support your nervous system.

Regarding how much camu camu to take daily, a typical recommendation is to take between 1-3 teaspoons of powder per day. More than this may provide too much vitamin C and lead to side effects.

Daikon Radish: Nutrition, Benefits & Recipes

With its unique appearance and interesting flavor, only the most adventurous eaters are likely to have tried - let alone heard of — the daikon radish. Often considered a staple in many Asian cuisines, the daikon is frequently featured in salads, side dishes, soups and stir-fries.

In addition to being incredibly versatile and nutritious, it can also bring a pop of flavor and texture to your favorite recipes. Plus, daikon radish nutrition is brimming with important nutrients and has been linked to several impressive health benefits, ranging from better blood sugar control to increased weight loss and beyond.

What Is Daikon Radish?

The daikon radish is a type of radish that is native to certain parts of Asia, including China and Japan. Also known as the white radish, Japanese radish, Chinese radish and luobo, the daikon is a cruciferous vegetable related to other veggies, such as broccoli, cabbage and kale.

It resembles a large, white carrot, has a crispy texture, and is often eaten raw, cooked or pickled. The main difference between the daikon vs. radish is in terms of flavor while most radish varieties have a peppery, pungent flavor, the daikon radish is a bit more mild.

Nutrition Facts

The daikon nutrition profile is low in calories but high in important micronutrients like vitamin C, copper and folate. It also contains a good amount of fiber, packing nearly two grams into each serving.
One cup of sliced daikon contains the following nutrients:

21 calories
5 grams carbohydrates
0.7 grams protein
0.1 grams fat
2 grams fiber
25.5 milligrams vitamin C (28 percent DV)
0.1 milligrams copper (15 percent DV)
32.5 micrograms folate (8 percent DV)
263 milligrams potassium (6 percent DV)
18.6 milligrams magnesium (4 percent DV)
0.05 milligrams vitamin B6 (3 percent DV)
0.5 milligrams iron (3 percent DV)
0.2 milligrams pantothenic acid (3 percent DV)
In addition to the nutrients listed above, the daikon also contains a small amount of calcium, manganese, riboflavin and thiamine.

Health Benefits

1. High in Antioxidants

Daikon radishes are a great source of antioxidants, which are important compounds that help neutralize harmful free radicals to prevent oxidative damage to the cells. In particular, daikon radishes are rich in quercetin and ferulic acid, two polyphenols that have been linked to a long list of health benefits.

Consuming a diet filled with high antioxidant foods could potentially help reduce the risk of many chronic conditions. One study out of the Netherlands even found that increased intake of cruciferous veggies could be associated with a lower risk of several types of cancer, including lung, stomach, colon and rectal cancer.

2. Supports Weight Loss

Daikon radishes are high in fiber and low in calories, making them a great addition to a healthy weight loss diet. Fiber moves slowly through the digestive tract, keeping you feeling fuller for longer to combat cravings and increase weight loss.

In fact, according to a 2009 study published in Journal of Nutrition, increasing total fiber intake was tied to a decreased risk of weight gain and fat gain in women.

Not only that, but upping your intake of cruciferous vegetables could also help boost weight loss. Interestingly enough, one study out of Boston reported that each daily serving of cruciferous veggies was linked to 0.68 pounds of weight loss over a two-year period.

3. Balances Blood Sugar

Adding daikon to your diet is an easy way to help stabilize blood sugar levels. This is due to the effects of fiber, which helps slow the absorption of sugar in the bloodstream to prevent spikes and crashes in blood sugar levels.

In addition to maintaining better blood sugar control, some research suggests that cruciferous vegetables like the daikon radish could also aid in the prevention of type 2 diabetes as well. A 2016 review analyzed the diets of over 306,000 people and found that regular consumption of cruciferous veggies was tied to a significantly lower risk of developing type 2 diabetes.

4. Promotes Immune Health

Daikon radishes are excellent vitamin C foods. This nutrient is an essential water-soluble vitamin that plays a key role in immune function.

Studies show that getting enough vitamin C in your diet can reduce symptoms and shorten the duration of many respiratory conditions, including the common cold.

Like other cruciferous vegetables, daikon radishes are also loaded with antioxidants, which help fight free radicals and protect against chronic disease. Antioxidants can also decrease inflammation and prevent damage to the immune cells, increasing the body's resistance to illness and infection.

5. Enhances Regularity

Thanks to its fiber content, adding daikon to your daily diet can help enhance digestive health and promote regularity. This is because fiber travels through the gastrointestinal tract, adding bulk to the stool to ease its passage through the body.

A 2012 review in World Journal of Gastroenterology concluded that dietary fiber can effectively increase stool frequency in those with constipation.

What's more, fiber can also improve several other aspects of digestive health as well. In particular, fiber has been shown to aid in the treatment and prevention of conditions like hemorrhoids, stomach ulcers, gastroesophageal reflux disease (GERD) and diverticulitis.

Conclusion

The daikon is a type of radish and cruciferous vegetable that resembles a long, white carrot and has a crisp texture and mild yet peppery flavor.

The daikon nutrition profile is packed with important nutrients, including fiber, vitamin C, copper and folate.

Potential daikon benefits include improved blood sugar control, increased weight loss, enhanced immune function and improved regularity.

This root vegetable is highly versatile and can be enjoyed raw, cooked or pickled and added to a variety of different dishes.