Guava: Powerful Antioxidant Food for Your Immune System

If you've ever visited Mexico, Central America or the Caribbean, you may have been introduced to a delicious little fruit called the guava. Native to these tropical regions, the guava is a very popular fruit that's been associated with a number of valuable health benefits.

Guavas are known for their sweet, tangy flavor and variety of uses ranging from guava juice to guava jelly, but there's much more to this fruit than meets the eye. In fact, it's also been linked to a long list of health benefits, including improved heart health, enhanced immune function, decreased blood sugar levels and more.

This article will cover everything you need to know about this tasty tropical fruit and how it can impact your health.

What Is Guava?

Guava is a type of fruit that is native to tropical regions like Central and South America, Mexico and the Caribbean. Also known as Psidium guajava, which is the guava scientific name, this tropical fruit is also loaded with important nutrients.

Guavas have been dubbed the ultimate superfood and are widely considered one of the top antioxidant foods, supplying loads of vitamin C and lycopene in each serving.

The guava taste can range from very sweet to sour, depending on how ripe the fruit is, and there are tons of different options for how to eat guava. Aside from being a great snack when eaten raw, ingredients like guava paste can also be used in cooking and baking.

Its leaves, seeds and skin can also be eaten or used medicinally. One of the most common methods for how to use guava leaves involves steeping them in boiling water to make a soothing and delicious cup of tea.

Today, the guava is grown in warm, tropical climates all over the world. The guava tree is gregarious and tend to grow easily and freely, often overgrowing pastures and fields. In countries where it is produced, it tends to be inexpensive due to its widespread availability.

Keep in mind that guavas are not related to other fruits with similar names such as strawberry guava or pineapple guava. Although they are often confused, all three belong to different species of plants.

Nutrition Facts

Many of the powerful health benefits of guava are attributed to its rich nutrient profile. In fact, guavas are low in calories and are loaded with vitamin C, folate, copper, potassium and fiber.

100 grams of guava fruit contains the following nutrients:

68 calories
14 grams carbohydrate
3 grams protein
5 grams fiber
228.3 milligrams vitamin C (254 percent DV)
0.2 milligrams copper (22 percent DV)
49 micrograms folate (12 percent DV)
417 milligrams potassium (9 percent DV)
22 milligrams magnesium (5 percent DV)
40 milligrams phosphorus (3 percent DV)
624 International Units vitamin A (3 percent DV)

Health Benefits

1. Boosts the Immune System

Surprisingly, a serving of guava provides over 250 percent of the daily recommended amount of vitamin C, making it one of the best vitamin C foods available.

Vitamin C is well-known for its immune-boosting benefits. It aids in the prevention of cell damage thanks to its antioxidant properties, which also helps prevent many diseases, including serious conditions like heart disease, arthritis and cancer.

A 2012 study in Pakistan concluded that fully ripe guava contained the most concentrated content of vitamin C, so it's best to enjoy the mature fruit to get the most bang for your buck.

2. Regulates Blood Pressure

Thanks to its high potassium levels, some research shows that guava fruit could help naturally lower blood pressure and blood lipids. Potassium is crucial for keeping your heart healthy and strong and plays a key role in regulating blood pressure levels. Plus, getting your fix of this important micronutrient may also help protect against kidney stones, stroke and bone loss.

3. Great Source of Fiber

Guava fruit is one of the best high-fiber foods available, providing over 20 percent of the daily value for fiber. Not only that, but guava also contains edible seeds that are packed with fiber as well.

Fiber helps support regularity by adding bulk to the stool to ease its passage out of the body. Additionally, it can even help lower blood sugar levels, keep high blood pressure in check and aid in weight loss by helping you stay fuller for longer between meals.

4. Rich in Antioxidants

In 2011, a study by Hyderabad's National Institute of Nutrition in India investigated the antioxidant characteristics of a number of fruits including apples, bananas, grapes and more. Interestingly enough, the study concluded that guava fruit packed the greatest antioxidant punch compared to other fruit.

Antioxidants are powerful compounds that can neutralize free radicals to protect against cell damage and chronic disease. Some research suggests that upping your intake of antioxidants could potentially aid in the prevention of common conditions like heart disease, cancer and diabetes.

5. Fights Cancer Cell Growth

Lycopene is a powerful antioxidant that is plentiful in guava fruit. In fact, one serving provides over half of your daily supply of lycopene.

This potent carotenoid has a strong and proven reputation as a cancer fighter thanks to its ability to inhibit the growth of multiple types of cancer cells.

According to one study published in PLoS One, increased consumption of lycopene could be tied to a reduced risk of prostate cancer. Other research shows that lycopene could slow the growth and spread of lung cancer cells as well.

6. Stabilizes Blood Sugar Levels

Guava leaf has long been used in traditional folk medicine to reverse diabetes naturally in East Asia and other areas.   Aside from being a healthy and fiber-rich snack for those with type 2 diabetes, animal models suggest that guava leaf extract could help reduce blood sugar levels while also improving glucose metabolism.

7. Help Treat Diarrhea

Some animal models have found that guava leaf extract could be an effective treatment for infectious diarrhea. This method has been used in rural communities all over the world to treat gastrointestinal infections and is successful in part because of the plant's astringency.

Although it's unclear exactly how guava leaf works to prevent and treat these issues, it is thought to be due to the antimicrobial and antibacterial capabilities of the plant.

8. Reduces Inflammation

Guava leaf extract has anti-inflammatory qualities thanks to the presence of flavonoids, which are compounds that act as antioxidants to help scavenge free radicals in the body. Inflammation is at the core of most illness and disease and including a variety of foods and supplements that relieve inflammation in your diet can help promote better health.

9. Protects Against Fatty Buildup in Arteries

Because of guava leaf's anti-inflammatory and antioxidant properties, it may aid in the prevention of atherosclerosis, a condition characterized by the build-up of fatty plaque in the arteries.

According to an in vitro study published in the journal Food Chemistry, guava leaf tea could help block the activity of a specific enzyme responsible for the onset of atherosclerosis, which could potentially help improve heart health and protect against disease.

10. Possesses Antimicrobial Properties

Some research shows that guava leaves could possess powerful antibacterial and antifungal properties. In fact, an in vitro study in 2010 noted that guava leaf could potentially aid in the treatment of conditions such as cough, diarrhea, oral ulcers and inflamed gums.

Other studies have demonstrated that guava leaf could exert antibacterial activity against diarrhea in cases where antibiotics may not be available.   In folk medicine, guava leaves are often crushed and applied topically to treat open wounds and ulcers.

11. Supports Male Fertility

One of the most promising health benefits of guava is its effect on male fertility. For example, an animal model out of Nigeria investigated the connection between guava leaves and fertility and found that the leaves helped improve sperm count and motility compared to a control group.

Side Effects

A 2017 review in the International Journal of Molecular Sciences concluded that the fruit and leaves of guava are not associated with any significant side effects and can be consumed safely by most healthy adults.

Furthermore, despite the common belief that eating guava at night could have adverse effects on health, there is no actual evidence to support this. Therefore, you can easily enjoy any part of the fruit, seeds or leaves at any time of day.

However, you should consult with your doctor before using guava leaf extract or other guava supplements, especially if you have any underlying medical conditions or are pregnant or breastfeeding.

If you experience any adverse effects like itching, rash or hives after consuming guava, discontinue use immediately and talk to a trusted healthcare professional to address any concerns.

Final Thoughts

Guava can be eaten whole as the seeds, skin and flesh are all edible. Each part contains essential nutrients to support better health.

In particular, guavas are a great source of fiber, vitamin C, copper and folate as well as many other important micronutrients and antioxidants.

The fruit and leaves have been linked to a number of guava health benefits, including better immune function, enhanced fertility and decreased cancer cell growth.

Other potential health benefits of guava include lower blood glucose and blood pressure levels, reduced inflammation and decreased fatty plaque build-up.

Although the fruit and leaves can be consumed with minimal risk of adverse side effects, it's best to talk to your doctor before using supplementation if you are pregnant, nursing or have any underlying health conditions.

Adzuki Beans Can Improve Your Heart, Weight & Muscle Mass

If you're a fan of Asian cuisine then you're most likely familiar with red bean paste, but did you know which small red beans are used to create this unique condiment? That would be adzuki beans, awesome sources of essential nutrients, vitamins and minerals.

In general, research has associated beans with slower aging, improved heart health, cancer prevention, lower cholesterol, reduced waistlines and increased energy. Dried beans are often a staple in the diet of many vegetarians, and studies show that beans like the adzuki may be a main reason so many health benefits are associated with this way of eating.

These legumes, also sometimes called azuki or aduki beans, are said to be the most yang or warming of the bean family. With their nutty yet quite neutral flavor profile, even the pickiest of palates will likely be a fan of the adzuki bean. Keep reading to see just how impressive adzuki beans truly can be for your health.

Nutrition Facts

The adzuki bean (Vigna angularis) is an annual vine widely grown throughout East Asia and the Himalayas for its small beans. The varieties most common in Northeast Asia are red, but white, black, gray and mottled varieties also exist.

Adzuki beans are highly nutritious. One cup of cooked adzuki beans has about:

294 calories
57 grams carbohydrates
17.3 grams protein
0.2 gram fat
16.8 grams fiber
278 micrograms folate (70 percent DV)
1.3 milligrams manganese (66 percent DV)
386 milligrams phosphorus (39 percent DV)
1,224 milligrams potassium (35 percent DV)
0.7 milligram copper (34 percent DV)
120 milligrams magnesium (30 percent DV)
4.1 milligrams zinc (27 percent DV)
4.6 milligrams iron (26 percent DV)
0.3 milligram thiamine (18 percent DV)
0.2 milligram vitamin B6 (11 percent DV)
0.1 milligram riboflavin (9 percent DV)
1.6 milligrams niacin (8 percent DV)
64.4 milligrams calcium (6 percent DV)

Health Benefits

1. Help Manage Diabetes

With their high mix of protein and fiber, adzuki beans are great for helping manage normal blood sugar. Animal research has even shown that the protein found in adzuki beans can even inhibit intestinal glucosidases, which are are enzymes involved in breaking down complex carbohydrates like starch and glycogen. In other words, adzuki beans act like alpha-glucosidase inhibitors that are taken to control diabetes.

This makes the adzuki bean a great addition to any diabetic diet plan to help treat, manage or prevent diabetes.

2. Increase Antioxidant Intake

Not only are adzuki beans tasty, but they're also loaded with disease-fighting and health-promoting antioxidants. Researchers have identified at least 29 different compounds found within an adzuki bean, making them some of the most high-antioxidant foods around. These compounds include bioflavonoids that are valued for their antioxidant and anti-inflammatory health benefits.

3. Up Muscle Mass

Consuming protein foods like adzuki beans can help build muscle mass. Just one cup of adzuki beans contains 17.3 grams of protein, packing a powerful protein punch.

Muscles are made up of protein therefore protein is necessary to build and maintain muscle. Without adequate protein, muscle loss occurs. If you do heavy lifting, then your protein needs are even higher. Combining a regular workout routine with increased healthy protein intake is a great way to get your body not only leaner, but stronger.

4. Improve Heart Health

With their high concentration of dietary fiber, folate, potassium, magnesium and B vitamins, adzuki beans really have heart health written all over them. Eating adzuki beans as part of an overall heart healthy diet and lifestyle can help reduce your chances of developing coronary heart disease.

Their dietary fiber aids in regulating cholesterol levels while their potassium relaxes blood vessels and increases blood flow, which reduces blood pressure and strain on the heart.

5. Healthy Weight Management

Adding adzuki beans to your diet can help you eat less and keep you feeling full longer. Feeling full longer hopefully means less overeating because you reach satiety without consuming too much food.

The high fiber content of adzuki beans is the reason you feel satiated longer. High-fiber foods like beans also tend to take longer to eat and less energy dense, which means they have fewer calories for the same volume of food. So whether you're trying to lose weight or maintain your current weight, I highly suggest adzuki beans as part of your diet.

Adzuki Beans vs. Kidney Beans

You might be wondering what differentiates adzuki beans from, say, kidney beans. It's a good question, since most beans are good for you but few pack as great a punch as adzuki beans. Here's how these two stack up:

Compared to kidney beans, adzuki beans have more calories, but they also have more protein and fiber per serving. When it comes to vitamins and minerals, adzuki beans beat kidney beans every time minus being equals when it comes to thiamine and vitamin B6.

Adzuki beans and kidney beans consumption can both increase antioxidant intake, which protects against inflammation and disease, boosts heart health, and helps you maintain a healthy blood sugar, making them excellent for diabetics.

Adzuki beans have more protein than kidney beans so for vegetarians or athletes looking to increase their protein intake, adzuki beans are a better choice.

Adzuki beans are a better choice for people suffering from anemic symptoms or low energy since they have a higher iron content than kidney beans.

Kidney beans have less calories than adzuki beans so if calories are a primary concern, kidney beans can be a better choice.

Kidney beans can almost always be found in your local grocery store, but adzuki beans can be more difficult to find.

Interesting Facts

According to genetic evidence, the adzuki bean was first cultivated in East Asia and later was crossbred with native species in the Himalayas. The earliest known archaeological evidence of the bean comes from Japan around 4000 B.C.

In China and Korea, adzuki bean specimens from ruins date from 3000 to 1000 B.C., which are believed to be cultivated ones.

In East Asian cuisine, the adzuki bean is commonly sweetened before eating. In particular, it often is boiled with sugar, resulting in red bean paste, a very common ingredient in all of these cuisines. It also is common to add flavoring to the bean paste, such as chestnut.

Red bean paste made from adzuki beans is used in a variety of Asian dishes. Some Asian cultures enjoy red bean paste as a filling or topping for various kinds of waffles, pastries, baked buns or biscuits.

How to Use and Cook

It's best to buy organic adzuki beans in their dry, uncooked form. Most health stores and grocery stores have whole adzuki beans readily available. Many health stores also carry adzuki bean flour, a protein-rich, gluten-free four alternative. Once you're ready to use your dry beans, you'll need to soak them.

Soaking Directions:

Place dry beans in a bowl covered with several inches of water, and cover with a kitchen towel. Let them sit for 8 hours.

After 8 hours, you'll notice how much they've expanded at this point as they've soaked up a lot of water that's a good thing!

Keep the beans in the refrigerator, and use within the next few days since they now have the potential to spoil.

To further maximize the digestibility and nutrients as well as decrease antinutrients, you may want to sprout your beans.

Directions to Sprout:

Strain the beans and leave them out in a dish or shallow bowl, on the counter top or somewhere where they will be exposed to air.

You can keep them slightly damp by adding just a small amount of water to the bowl/dish, but you don't need them to be covered in water completely. Try adding just 1-2 tablespoons of water.

Leave them out for anywhere from 3-4 days.

When ready, rinse sprouts well, drain, and store in a jar or container.

Keep in the refrigerator for up to 7 days, but every day you need to rinse the sprouted beans and put them in a fresh bowl. You want to do this to avoid having any mold or harmful bacteria grow.

Sprouted adzuki beans are ready to be used as is in soups, salads, smoothies and side dishes. If you want to skip the extra step of sprouting though I highly recommend sprouting them then after soaking the beans, you can follow package directions for how to cook adzuki beans.

Typically, you add the beans to water, bring the water to a boil, reduce heat and simmer until tender (usually 45-60 minutes). Drain and rinse the beans under cold water, and they're ready to be used in stew, chili and all kinds of protein-rich culinary creations.

Also, always avoid buying any beans that are already mixed with added sweeteners.



Risks and Side Effects

The most common side effect of eating adzuki beans is you guessed it - gas! 

Kakadu Plum: the Most Vitamin C-Rich Fruit on the Planet?

Australia is home to one of the most potent vitamin C foods known as the Kakadu plum. How much vitamin C does this superfruit contain? According to the Australian Government's Rural Industries Research and Development Corp., the Kakadu plum has the highest recorded level of natural vitamin C content of any plant in the world - more than 100 times that of oranges.

What Is the Kakadu Plum?

The kakadu plum is a flowering plant that's more related to the almond than the plum. Unlike most fruits, the kakadu plum stays on the plant after ripening.

The tree from which this plum is grown, scientifically named Terminalia ferdinandia, grows in Northwestern Australia. In addition to Kakadu plum, common names include billy goat plum, gubinge, green plum, wild plum, murunga, manmohpan and marnybi.

This delightful plum is similar to the size of an olive or cherry with a hard, woody seed that's covered by a layer of edible fruit. It's typically harvested in early March through June, depending on the monsoon season, and is most popular in jams, preserves, sauces, chutneys and juices, and is even used to flavor ice cream.

However, it's often found as a concentrate, much like you find acerola cherry, rose hips and black currant extracts, and as a powder supplement, packing anywhere from 150-450 milligrams of vitamin C per gram. That's a lot of vitamin C, making it a true nutritional powerhouse, much like vitamin C-packed camu camu. The Kakadu plum may be perfect for anyone who struggles with eating enough fruits and vegetables get immune-boosting power of vitamin C.

When you think of the plum, you likely see the plump, fleshy one that's most common in our markets today, but the Kakadu plum looks much different. Even though it has a fleshy skin that surrounds a woody pit, it's smaller, closer to the size and texture of a cherry and shaped more like an olive.

Health Benefits

1. Packs a Huge Antioxidant and Phytonutrient Punch

The Kakadu plum contains even more antioxidants than the blueberry, making it one of the most remarkable high-antioxidant foods on Earth. Going to head-to-head with the blueberry, it packs quite a comparative punch, providing 4.7 times more phenolic compounds and 10 times more potassium.

Australian commercially grown fruits were examined, revealing the hydrophilic phytochemicals and antioxidants that they contain. The Kakadu plum showed much more total phenolic compounds than the blueberry and has been studied as a possible cancer-fighting food due to the phytonutrients it contains.

One study published in Food Chemistry gathered information of the various levels of phenolic compounds, vitamin C, sugars and antioxidant capacities of the Kakadu plum. The hydrolysable tannins and ellagic acid were identified as the major phenolic compounds and have placed this plum in the category that deems it safe and effective for use in the nutraceutical industry and for food processors.

2. Protects Against Immune System Deficiencies

Vitamin C is one of the first nutrients to go when undergoing stress, smoking, drinking alcohol or engaging in other nutrient-depleting activities, such as endurance sports. When this happens, our immune systems are compromised, and a compromised immune system may be why you always catch that cold every time you travel.

By loading up on vitamin C, you can prepare your defense system by boosting your immunity system before you come in contact with any cold-causing germs.

3. Lowers Risk of Cardiovascular Disease

We know that fruits and vegetables are great choices for our health, and it's the antioxidants they contain that gives them their amazing reputation. As such, fruits and vegetables have long been associated with lowering the risk for heart disease.

The European Prospective Investigation into Cancer and Nutrition study reviewed 9,187 men and 11,112 women, who all appeared to be healthy, aged 39 to 79 years. The results showed a decrease in heart failure with increasing plasma vitamin C, specifically, a 9% relative reduction in risk of heart failure after adjustment for age, sex, smoking, alcohol consumption, physical activity, occupational social class, educational level, systolic blood pressure, diabetes, cholesterol concentration, and body mass index, with similar result if adjusting for interim coronary heart disease.

Considering the Kakadu plum is the top vitamin C food around, it's a great source to help protect against coronary heart disease.

4. Helps Fight Alzheimer's

Edith Cowan University's Foundation of Aging and Alzheimer's Disease explains that the Kakadu plum contains antioxidant properties possibly up to seven times greater than curcumin, which is what places turmeric so high on the list of superfoods. The foundation states that the Kakadu plum has a protective ability that may make it even more powerful than turmeric.

Since the antioxidants in the Kakadu plum fight free radical damage, this fruit may also work as a potential Alzheimer's natural treatment.

5. Reduces the Appearance of Wrinkles

Vitamin C has the ability to reduce wrinkles and age spots. Vitamin C provides collagen support, can reduce hyperpigmentation and can prevent skin changes caused by photoaging.

A study from the Beeson Aesthetic Surgery Institute in Indiana showed that with at least three months of use of a topical vitamin C application, significant results were visible in the reduction of wrinkles, along with skin texture and skin tone changes.

Additionally, this plum contains trace minerals and antioxidants that nourish and invigorate the skin, including vitamin E, zinc, iron, folate and lutein, all of which can help prevent premature aging.

Nutrition Facts

So how does Kakadu plum nutrition stack up vs. regular plum benefits? 

Inulin: the Prebiotic with Many Health Benefits

We all know how important fiber-rich foods are for weight management, digestive health and regular bowel movements, among other functions. But did you know there's a type of fiber called inulin that can improve gut, heart and metabolic health as well?

While there are various types of inulin, they all have in common their ability to act like prebiotic fibers. This means they're not able to be broken down or absorbed once they enter the digestive tract and it's this unique attribute that provides so many of inulin's health benefits.

Because inulin fiber is not digested by enzymes in the human body, it's fermentable and lower in calories than sugar and other carbohydrates. As it passes through your digestive system it feeds good bacteria in your gut (also known as probiotics), while clearing the body of particles including cholesterol, and making you feel fuller, too.

What Is Inulin?

Inulin is a soluble plant fiber that's present in high amounts in the chicory root plant, along with an estimated 36,000 other plants! Some foods that contain inulin include whole wheat, onions, bananas, garlic, asparagus and Jerusalem artichokes - plants that are sometimes called prebiotic foods.

Is inulin good or bad for you? 

Due to its chemical composition, when inulin is mixed with liquid it forms a creamy gel that's ideal for relieving constipation. When gelled, it has a structure similar to lipids (fats) that also help lubricate the digestive system and lessen risk for things like hemorrhoids.

Not only do fructans work by increasing faecal biomass and water content of poop, but research shows they also improve bowel habits because of how they positively affect gastrointestinal functions and rapidly ferment in the colon to produce healthy bacteria.

A 2017 randomized, double-blind, placebo-controlled study found that supplementing with inulin was effective in healthy adult volunteers with chronic constipation at significantly improving bowel function compared to placebo. In this study, participants took 4 grams of Orafti Inulin three times per day.

A 2011 study published in the International Journal of Food Sciences and Nutrition examined the effects of chicory inulin in constipated elderly people. Over 28 days, participants took 15 grams of the chicory root, and researchers found that daily supplementation with 15 grams inulin improves constipation and quality of life in an elderly population with constipation. Other studies have found positive effects on bowel function in children too.

2. Improves Gut Health by Acting Like a Prebiotic

As a non-digestible prebiotic, inulin passes through the large intestines unabsorbed. During this process, it naturally ferments and feeds the healthy intestinal microflora (bacterial organisms, including bifidobacterium) that populate the gut.

Research has shown that oligofructose acts like a prebiotic that impacts the lining of the gut and colon, changing the profile of organisms present and modulating the endocrine and immune functions.

By stimulating healthy bacteria to grow, soluble fiber can decrease the number of potentially harmful yeast, parasites and bacterial species living in the body that trigger inflammation. Studies suggest this is why inulin-type fructans have been found to reduce the risk of colon carcinogenesis and improve management of inflammatory bowel diseases.

3. Helps Curb Appetite

Even though it's low in absorbable calories (it provides about 1.5 calories per gram), this type of fiber can help to make you feel less hungry.

Dietitians recommend that people looking to lose weight work on increasing their fiber intake in order to feel more satisfied and to deal with fewer blood sugar fluctuations.

When combined with water, inulin bulks up and forms a gel-like substance that expands in the digestive tract. This may help decrease appetite and cravings - potentially helping with weight loss. It also slows the process of food emptying from the stomach and takes up more volume, both which contribute to satiety after eating.

4. Boosts Heart Health and Lowers Metabolic Syndrome Risk Factors

As it passes through the digestive system unabsorbed by digestive enzymes, inulin takes with it toxins, waste, fat and cholesterol particles. For this reason a high-fiber diet has been tied to heart health.

Research shows that increasing your fiber intake (especially the soluble type) helps lower blood cholesterol, reduces your risk for arteriosclerosis and can help you maintain healthy glucose levels.

There seems to be an inverse association between fiber intake and systolic and diastolic blood pressure, total cholesterol levels, and triglycerides. Soluble fibers in the diet can help lower LDL (bad) blood cholesterol by interfering with the absorption of dietary cholesterol.

Another benefit of inulin, according to studies, is the fact that it doesn't cause insulin to be secreted and won't raise blood sugar since its carbohydrates/sugars cannot be broken down.

5. Can Replace Sugar and Flour in Recipes

Oligosaccharides are used in food manufacturing and home cooking to improve food's taste, texture, moisture level and health benefits. While inulin has a very mild taste that makes it versatile in recipes, some people find that it tastes slightly sweet. Compared to sugar (sucrose) it's said to be about 10 times less sweet.

The chicory plant, the most common and concentrated source of inulin, has chemical similarities to the sugar beet plant that's often used to derive sugar.

If you follow a low-carb diet or the keto diet, inulin can be used to improve the taste and texture of sugar-free or flour-free recipes. It contains about 25 percent to 35 percent sugar and starches that work similarly to grain-based flours to absorb water and thicken recipes. It's also soluble in hot water, which means as long as you heat it it will absorb liquid and can be used in teas, drinks or baked goods.

Since it's non-digestible and forms a gel when mixed with liquid, it's also able to be used in place of oil (the reason you'll find it in some low-fat cheeses, sauces, soups and condiments).

6. Increases Calcium Absorption

Certain studies have found that increasing your fiber intake may help improve absorption of electrolytes, including calcium and possibly magnesium. How so? It comes down to the beneficial effects of prebiotic inulin within the gut.

A 2005 study published in the American Journal of Clinical Nutrition found that in high-risk populations for calcium deficiency (especially younger girls and older women), the use of chicory inulin helps increase proper absorption of calcium, which may enhance bone mineralization and protection against disorders like osteoporosis.

Uses

As you can see from the benefits explained above, research demonstrates there are many uses of inulin-type prebiotics, including:

gastrointestinal health
colon cancer prevention
better blood sugar control and protection against type 2 diabetes
Support for infant nutrition and growth and development in kids
healthier cholesterol levels and improved lipid metabolism
improved bone mineralization
protection from fatty liver disease
protection from obesity
enhanced immunity due to probiotic growth

Top Foods

Inulin is found plant foods that are referred to as prebiotic foods.
While supplements are available, the best way to get inulin is through your diet. Some of the best inulin foods include:

ground chicory root fiber (the most common source of inulin due to its extremely high concentration)
dandelion root
asparagus
leeks and onions
bananas and plantains (especially when they're slightly green)
sprouted wheat (such as the kind used in Ezekiel bread)
garlic
Jerusalem artichokes
fresh herbs
yams
burdock root
camas root
coneflower, also called echinacea
jicama
yacon root

Good bacteria basically live off of fibers within the diet, which is why high-fiber foods like fruit, leafy greens and beans/legumes are said to be good for gut health.

Can you taste inulin or tell if it's in something you're eating? Normally you can't. It's almost totally colorless and odorless, although it does have a slightly sweet taste that some people can pick up on. Because it doesn't add much to the taste or smell of your foods, it's easy to use in recipes, mixed into smoothies, or just on its own stirred into water or juice.

You can use inulin as a fiber supplement or look for foods that already contain it. Because of its lubricating, water-absorbing, enzyme-resistant qualities, inulin is used in food manufacturing very often to give products a uniform texture and add chewiness and bulk. It's added to more and more packaged foods because it has adaptable, unique characteristics in terms of its ability to blend with any taste well, improve the food's “mouth feel,” and even to replace other ingredients like sugar, fat and flour.

Supplement Dosage

You can find inulin supplements and products in health food stores and online.

There is more than one type of inulin fiber sold as a dietary supplement. Most types are derived from the chicory root plant.

Inulin supplements may be labeled a few different ways, including:
inulin powder, also called insoluble inulin fiber. This type can be added to recipes or mixed into liquids.

inulin prebiotics, often added to probiotic supplements to boost their effects.

inulin added to fiber formulas, bars, cereals, meal replacements, etc. This also might be labeled chicory root inulin.

While there isn't a standard daily requirement of inulin that has been established, consuming it regularly can contribute to your daily fiber intake.

Archaeological evidence suggests that ancient populations who ate mostly plant-based diets probably consumed about 135 grams of prebiotic inulin-type fructans every single day!

Today, it's hard to estimate the average inulin intake among adults since it varies a lot from country to country. For American adults, the average intake of inulin is estimated to be approximately 10-15 grams per day, mostly coming from fruits, vegetables and packaged foods that contain added chicory root (like cereals, bars and cheeses, for example).

In the U.S., adults are told to aim for 20-35 grams of fiber per day, especially from whole foods. However, surveys show that most children and adults fall short in terms of consuming enough dietary fiber, especially those who follow low-carb diets like the keto diet, Atkins diet and South Beach diet.

Because inulin can be added to common foods like oatmeal, smoothies, juices and baked goods without effecting their taste it's very simple to use.

Start by incorporating more high-fiber foods in your diet, and/or by supplementing with a small dose of fiber powder equalling about 3-5 grams per day.

Drink plenty of water when increasing your fiber intake and gradually consume more if you respond to a high-fiber diet well.

You may choose to keep consuming more if you experience good results, up to 10-30 grams per day. If this seems like too much, stick with a daily dose of about 5-15 grams.

Risks and Side Effects

What are the side effects of inulin? Inulin is non-allergic and safe for most people to consume - considering it's completely natural and present in many foods.

Studies have shown that chicory is rarely allergenic, and when foods containing inulin cause reactions, it's usually due to other compounding ingredients like peanuts, milk, soy, shellfish and wheat.

That being said, some people may experience inulin side effects if they don't react well to eating high amounts of certain types of fibers or carbohydrates.

Inulin is considered a FODMAP, a class of carbohydrates that are rapidly fermented in the colon and can produce gas and digestive issues for some people.

For people with a sensitivity to FODMAPs (like those with irritable bowel syndrome or an inflammatory bowel disorder), drawing water into the colon in large quantities can lead to worsened symptoms, like cramps, gas and bloated stomach. It's a good idea to add inulin or other concentrated fibers to your diet slowly to test their effects and also to drink plenty of water to help with lubrication.

Final Thoughts

What is inulin? 

Yerba Mate: Healthier than Green Tea and a Cancer Killer?

For years, we've all heard about the wonderful health benefits of green tea, whether it's matcha green tea or other forms. But could yerba mate be even healthier than green tea?

While the two teas share many common benefits, there is good reason why yerba mate is the national drink of Argentina. It's a nutritious source of energy, mental alertness and good health and it has even been shown to fight cancer and other inflammatory diseases!

It's a tea-like beverage traditionally consumed in South America, where it's often called the tea of the gods. 

For very good reason, it's gaining a fan club around the world.

In 1964, the Pasteur Institute even found that yerba mate contains practically all the vitamins needed to sustain life. That's pretty amazing in its own right, and when combined with the following health benefits, you can see why yerba mate is making waves.

With less caffeine than coffee or black tea, it's a smart choice for a non-jittery boost of energy along with 196 active compounds, including vitamins, minerals and antioxidants (green tea has 144). Yerba mate actually has higher polyphenol and antioxidant counts than both green and black teas as well.

What Is Yerba Mate?

Yerba mate is a species of the holly family (Aquifoliaceae), with the botanical name Ilex paraguariensis A. Its tea is brewed from the dried leaves of yerba mate, which can be found in the form of an evergreen shrub or tree.

Although mate is an ancient Guaran­ beverage, the plant was first cultivated by Jesuit missionaries. In the wild state, the plant becomes a round-headed tree. However, when it's under cultivation, it remains a small, multi-stemmed shrub that results in a higher-quality tea. The plant requires specific soil and climatic conditions and is grown commercially only in small regions of Argentina, Paraguay and Brazil.

Not a true tea in the botanical sense, yerba mate is produced from leaves and young twigs that are dried, shredded, then typically aged for one year in cedar containers before being marketed as yerba mate loose-leaf tea, tea bags or as a bottled drink. It can also be smoked or roasted, but it's best to avoid these options (more on that later).

Once brewed, the tea has a greenish color and an earthy, herbal aroma. The flavor of brewed mate is mild, sometimes described as an infusion of herbs and grass reminiscent of some varieties of green tea. It contains caffeine and tannins just like black tea but is less astringent than black tea.

Health Benefits

Yerba mate benefits are certainly plentiful and range from preventing and treating cancer to boosting energy levels in a more balanced way than other caffeine sources. Its consumption has been scientifically proven to do the following:

1. Kill Colon Cancer Cells

A 2011 scientific study found that yerba mate tea leaves have both anti-inflammatory and anti-cancer capabilities. The study showed that the caffeoylquinic acid (CQA) derivatives from yerba mate tea successfully treated colon cancer. Scientists discovered that in vitro cancer cells died when exposed to the bioactive compounds present in one cup of the beverage. As the scientists increased the CQA concentration, cancer cells died as a result of apoptosis.

One of the leaders of the study, University of Illinois associate professor Elvira de Mejia, said, The caffeine derivatives in mate tea not only induced death in human colon cancer cells, they also reduced important markers of inflammation. Mejia added that this is key since inflammation can lead to cancer progression.

2. Stimulate the Immune System

In addition to polyphenols, yerba mate leaves contain saponins. Saponins are phytochemicals, or a class of chemical compounds found in naturally abundant in various plant species.

Saponins have beneficial effects on blood cholesterol levels, cancer and bone health. They've also been found to specifically boost the immune system and aid the body in protecting against disease. They possess significant anti-inflammatory properties as well.

Drinking yerba mate is an excellent way increase your intake of phytochemicals and, by proxy, phytonutrients and naturally strengthen your body's defenses.

3. Increase Daily Nutrient Intake

Yerba mate contains vitamins A, C, E, B1, B2, niacin (B3), B5 and B complex. It also contains the following essential minerals: calcium, manganese, iron, selenium, potassium, magnesium, phosphorus and zinc.

But it doesn't even stop there! It contains even more additional health-promoting compounds like carotene, fatty acids, chlorophyll, flavonols, polyphenols, inositol, trace minerals, antioxidants, tannins and at least 15 amino acids.

It might seem hard to believe that you get all these nutrients from one little cup, but it's true! There aren't many beverages that can boast such a lengthy lineup of health-promoting power figures.

4. Reduce Cholesterol Levels

Studies have shown that consumption of yerba mate tea can naturally improve serum lipid levels, thereby lowering cholesterol levels. A study published in the Journal of Agricultural and Food Chemistry showed that yerba mate consumption resulted in a reduction of LDL (bad) cholesterol for healthy dyslipidemic subjects (those with high levels of cholesterol, triglycerides or both, but otherwise healthy) as well as an additional LDL-cholesterol reduction in individuals on statin therapy.

By reducing bad cholesterol, it can also help to reduce the risk for various cardiovascular diseases.

5. Promote Healthy Weight Loss

The leaves and stems of yerba mate contain a complex collection of saponins, mainly ursolic acid and oleanolic acid glycosides. Studies in animals have also shown that the saponins in this tea can help reduce body weight.

Yerba mate ingestion has also been proven to increase fat oxidation and energy expenditure during exercise. A 2014 study published by Nutrition & Metabolism examined the effects of yerba mate on healthy males and females. The study concluded that its ingestion can increase the exercise effectiveness for weight loss and sports performance.

Another randomized, double-blind study showed that yerba mate supplementation decreases body fat mass, percent body fat and waist-hip ratio. It exhibited potent anti-obesity abilities that did not produce significant adverse effects. These findings suggest that yerba mate supplementation can be an effective way to fight obesity.

Safety and Side Effects

When consumed in moderation, yerba mate is typically safe for most people. Since it contains caffeine, it's important not to consume too much yerba mate tea or consume it too close to bedtime.

Some common side effects of caffeine include:

upset stomach
sleep trouble
nervousness, nausea
increased heart rate and breathing
high blood pressure, headache
ringing in the ears
irregular heartbeat

If you experience any of these side effects of caffeine overdose after consuming yerba mate, then you should reduce your overall daily caffeine intake.

Yerba mate isn't likely to pose any threats for healthy adults who occasionally drink it. However, some studies indicate that people who drink large amounts of hot yerba mate over prolonged periods may be at increased risk of some types of cancer, such as cancer of the esophagus, larynx and oral cavity.

Smoking in combination with yerba mate seems to greatly increase the cancer risk. One possible explanation is that yerba mate contains PAHs, which are known to be carcinogenic. PAHs are also found in tobacco smoke and grilled meat.

Associations have been made between yerba mate and cancer, but before you vow to never touch this stuff, you should know that research has suggested that the correlation with upper digestive system cancers results almost entirely from hot mate's temperature as well as combining hot mate consumption with other risk facts like smoking, drinking, nutritional deficiencies and/or poor oral hygiene. Similar links to cancer have been found for tea and other beverages generally consumed at high temperatures.

One large study conducted in 2014 in South America did show a higher rate of esophageal cancer in people consuming yerba mate. The strength of association increased with higher temperatures.

Your safest bet is not to drink mate at very hot temperatures, or if you're really concerned, then you can stick with cold yerba mate beverages. If you are a cancer survivor, have a family history of cancer or just generally don't feel comfortable drinking yerba mate tea, then by all means don't add it into your daily rotation of food and beverages. However, as we said earlier, yerba mate has also been scientifically shown to have anticancer abilities, specifically when it comes to killing colon cancer cells.

It's not recommended for children and pregnant or breastfeeding women. If you suffer from high blood pressure, blood-clotting problems, diabetes, anxiety, alcoholism or any other chronic health issues, then definitely check with your doctor before consuming yerba mate.

In general, it's a good idea to enjoy yerba mate in moderation and not at very high temperatures. Check with your doctor before incorporating yerba mate into your diet if you have any questions or concerns.

Final Thoughts

The consumption of yerba mate has been shown to kill colon cancer cells, stimulate the immune system, increase daily nutrient intake, reduce cholesterol levels and promote healthy weight loss.

Yerba mate is praised for having almost as much caffeine as coffee nutrition, along with the feel-good chemicals of tea and coffee as well. Typically, it has about 85 milligrams of caffeine per cup. Mate contains three stimulants - caffeine, theobromine (the happy chemical in chocolate) and theophylline - providing a pleasant morning jolt without coffee's jitters.

In general, it's a good idea to enjoy yerba mate in moderation and not at very high temperatures. Check with your doctor before incorporating yerba mate into your diet if you have any questions or concerns.

Kabocha Squash Nutrition Benefits Digestion, Blood Sugar & More

With its deep green skin, bright orange flesh and signature sweet flavor, kabocha squash stands out from other types of squash. In addition to offering a hearty dose of fiber and antioxidants in every serving, kabocha squash nutrition also has been linked to a long list of benefits, including better blood sugar levels, enhanced bladder function and improved digestive health - similar to acorn squash nutrition.

Plus, it's super versatile and easy to add to your favorite recipes. In fact, besides switching it in for other types of squash, such as butternut squash, in your diet, you can also add it to curries, soups, salads and more.

Here's what you need to know about kabocha squash nutrition, along with some simple strategies to start including it in your meal rotation.

What Is Kabocha Squash?

Kabocha squash, also sometimes called sunshine squash, is type of winter squash with firm green skin and vibrant yellow-orange flesh on the inside. It looks similar in appearance to a stout green pumpkin, which is why it's often referred to as Japanese pumpkin in North America.

This unique type of pumpkin squash is a staple in Japanese cuisine and has a sweet flavor that is often compared to that of a sweet potato. It also has an edible rind and is usually prepared by scooping out the kabocha squash seeds, slicing it into thick wedges and roasting it with a bit of oil and salt.

It also makes a great addition to soups and side dishes and can be used in a variety of different recipes.

Although there are several similarities between kabocha squash nutrition and the buttercup squash nutrition profile and appearance, buttercup squash is a bit larger and more moist. However, kabocha squash can generally be used as a substitute for most other types of squash and can also be swapped in for some recipes that call for pumpkin as well.

Types/Varieties

There are several different types of kabocha squash available. The most common variety is called kuri kabocha and is made from seiyo kabocha, also known as buttercup squash.

Some of the other common types that are available include: Miyako, Cutie, Ajihei, Ajihei No. 107, Ajihei No. 331, Ajihei No. 335, Ebisu, Emiguri, Sunshine

Although each type offers slight differences in taste and texture, you can easily use the varieties interchangeably. You can also use any type as a kabocha squash substitute in your favorite recipes that call for other types of squash.

Kabocha Squash Nutrition

The raw kabocha squash nutrition profile boasts a good amount of several important nutrients, including fiber, vitamin C and vitamin B6, along with a low amount of kabocha squash calories.

One cup (about 116 grams) of winter squash nutrition contains the following:

39 calories
10 grams carbohydrates
1 gram protein
0.2 grams fat
1.7 grams dietary fiber
14.3 milligrams vitamin C (16 percent DV)
0.2 milligrams vitamin B6 (11 percent DV)
0.08 milligrams copper (9 percent DV)
79 micrograms vitamin A (9 percent DV)
406 milligrams potassium (9 percent DV)
0.19 milligrams manganese (8 percent DV)
27.8 micrograms folate (7 percent DV)
0.07 milligrams riboflavin (6 percent DV)
In addition to the nutrients above, the sunshine squash nutrition profile also contains some thiamine, magnesium, iron, niacin and pantothenic acid.

Benefits/Uses

1. Supports Weight Loss
Many people use kabocha squash for weight loss, and for good reason. With less than 40 calories and 1.7 grams of fiber per cup, adding kabocha squash to your diet can be a great way to support feelings of satiety and boost weight loss.

Fiber moves through the digestive system slowly and keeps you feeling full between meals to help curb cravings. Additionally, despite its hard texture, the rind softens with cooking and can be consumed to take advantage of all the kabocha squash skin nutrition.

Plus, you can even try roasting kabocha squash seeds for a high-fiber, filling snack.

2. Improves Digestion

Because it's rich in fiber, kabocha squash nutrition can be great for gut health. In addition to maintaining healthy blood pressure and cholesterol levels, bumping up your intake of fiber can also promote regularity and aid in the prevention of conditions like acid reflux, diverticulitis and hemorrhoids.

Fiber can also enhance the health of the gut microbiome, which plays a key role in maintaining overall health. In fact, research shows that the beneficial bacteria in your gut could potentially help improve immune function, nutrient absorption and heart health as well.

3. Stabilizes Blood Sugar Levels

High in fiber yet low in carbs, the kabocha squash glycemic index is relatively low, which means that it won't spike blood sugar levels to the same extent as high-carb, starchy foods or added sugars. Not only can this be incredibly beneficial for those with type 2 diabetes, but it can also help sidestep some of the side effects of low blood sugar levels like hunger and fatigue.

Although research on the potential blood sugar-lowering effects is limited, one study out of Iran found that administering kabocha powder to critically ill patients with diabetes was able to effectively reduce blood sugar levels within just three days.

4. Rich in Antioxidants

According to a study published in Nutrition Research and Practice, kabocha squash nutrition is a great source of several key antioxidants, including alpha-tocopherol, beta-carotene and beta-cryptoxanthin. In addition to the flesh of the squash, the skin and seeds are also brimming with these important antioxidants as well.

Antioxidants are compounds that fight free radical damage and protect against disease. In particular, antioxidants may help ease inflammation and could help prevent chronic conditions like autoimmune disorders, cancer and diabetes.

5. Improves Bladder Function

Interestingly enough, some research suggests that kabocha could help improve bladder function and aid in the treatment of urinary conditions like overactive bladder, a condition characterized by the sudden need to urinate. In fact, one study conducted in Japan found that taking pumpkin seed oil extracted from squash helped improve urinary function in 45 people with overactive bladder after 12 weeks.

Additionally, because it can reduce blood sugar levels, you should exercise caution if you have diabetes or are taking any medications to lower blood sugar levels. If you are taking any medications, be sure to consult with your doctor before making any major changes to your diet to address any concerns.

Conclusion

• Kabocha is a type of winter squash with a sweet flavor that is commonly served in Japanese cuisine.
• The kabocha squash nutrition profile is high in fiber and important micronutrients like vitamin C and vitamin B6.
• Because each serving provides a low amount of kabocha squash calories and a hearty dose of fiber, it makes a great addition to a healthy weight loss diet.
• It's also high in antioxidants and may help improve bladder function, enhance digestive health and support better blood sugar control.
• Like other types of squash, it is highly versatile and can be roasted or baked and used in a number of different recipes such as soups, salads, curries and desserts.