What Is Pu-Erh Tea? Plus, 9 Benefits of This Lesser-Known Tea

Love tea? Feel like you've tried all types of tea? Pu-erh tea is a lesser-known variety that is loaded with flavor, history and potential pu-erh tea benefits (including improved cholesterol levels).

If you're already a tea lover, it's definitely a must-try. Or if you haven't been a fan of tea in the past, this one really is different from all the rest.

While many teas go through an oxidation process, pu-erh is created by microbial fermentation as well as oxidation of tea leaves. Many people will refer to it as a black tea, but it's actually considered a dark tea in China. Either way, it's a beverage loaded with bold, earthy flavor and health-boosting antioxidants.

What Is Pu-Erh Tea?

Pu-erh tea has its roots in the Yunnan province of China during the Eastern Han Dynasty (25-220 CE). Back then, pu-erh satisfied the desire for a tea that could keep well over lengthy travels, because this fermented tea didn't spoil. In fact, it seemed to get better with age, which is why to this day, pu-erh is aged and valued in a similar fashion to wine. You can even find pu-erhs that are half a century old.

Pu-erh (pronounced poo-air and spelled many different ways) is often wrongly classified as a black tea, but it's actually a dark tea, which means that it's a fermented tea. Some people believe it deserves a separate category entirely, because it's so unique.

How so? Pu-erh goes through both a fermentation process (as a result of organisms growing in the tea) as well as oxidation. This unique process creates a final product of tea that is distinctly different from other varieties.

The pu-erh tea source is a large leaf variety of Camellia sinensis called Dayeh. Ancient Dayeh bushes and trees are said to be somewhere between 500 and 1,000 years old. They have large leaves that have a golden-reddish color before and after brewing.

The optimal time for harvesting Dayeh leaves for pu-erh is mid-spring, but it's possible to gather the leaves anytime of the year. Depending on factors such as environmental conditions, pu-erh's flavor can vary. It's often described as earthy or peaty, but it can also be fruity, grassy or herbaceous.

Pu-erh Tea Types

In addition to vintage year, pu-erh can be classified by: tea source or region, shape, cultivation, processing method, grade and season.

There are two pu-erh tea types: raw (sheng) and cooked/ripe (shou). This classification is determined by the amount of processing that takes place after the tea leaves are picked and withered.

Raw pu-erh is created by picking tea leaves, allowing them to wither and then putting them into piles so they can sit and have bacterial fermentation occur. It's somewhat similar to composting. After the leaves ferment, they are pan fired just enough to stop enzyme activity, followed by some storage time to allow for gradual oxidation. Last, a pu-erh tea cake is formed (another unique aspect), or it is left as a loose leaf tea.

There's also a cooked variety where bacterial fermentation is induced (rather than naturally occurring); oxidation occurs for up to 40 days, then the leaves are fired. This is a faster way to create pu-erh. A third variety of pu-erh is a mix of raw and cooked leaves.

Pu-erh tea prices can vary significantly depending on the age of the tea. So it can be inexpensive or pricey.

Top 9 Pu-Erh Tea Benefits

1. Boosts Digestive Health

Constipation is a common digestive health problem. Does pu-erh tea make you poop? It is known to help relieve constipation and encourage bowel movements.

Pu-erh tea can be consumed as a functional food that can help to ward off and overcome constipation. A study published in 2014 in the journal Molecular Medicine Reports reveals how pu-erh consumption can prevent constipation along with conventional medicines like bisacodyl.

It's also a fermented food, so it can offer a general boost to digestive health. Some of the key microorganisms involved in pu-erh tea’s fermentation are said to include Aspergillus gloucus, Aspergillus niger, Penicillium, Rhizopus and Saccharomyces.

2. Possible Anti-Obesity Effects

In general, replacing sugary beverages like soda with zero calorie beverages like water and tea are a great idea for weight management. So are pu-erh tea weight loss benefits possible?

A randomized, double-blind, placebo-controlled study gave 59 overweight or mildly obese subjects either three grams of pu-erh extract per day or a placebo for 20 weeks. The researchers found that the tea extract was associated with statistically significant weight loss when compared to placebo.

Fat loss was observed in the arms, legs and the hip/belly region of subjects. Mild reductions in cholesterol were also observed in the subjects who took the pu-erh extract.

A research study highlights pu-erh tea's catechins, caffeine and theanine as contributing to its potential weight loss benefits.

3. Decreases Stress and Anxiety

Pu-erh tea contains gamma-aminobutyric acid, more commonly referred to as GABA. Why is this significant? GABA is well-known for it's anti-anxiety effects.

Research shows that the tea's GABA content and neuroprotective benefits may also be beneficial to people with epilepsy.

4. Lowers Cholesterol

A research study, published in the journal Phytotherapy Research, reveals pu-erh tea's anti-obesity and cholesterol-improving effects on animal subjects with obesity.

Over an eight week period, subjects who had their diets supplemented with moderate or high doses of pu-erh tea extract significantly reduced their total body weight. The animal subjects also experienced reductions in their LDL bad cholesterol, triglyceride and total cholesterol levels.

5. Loaded with Antioxidants

Like black and green tea, pu-erh tea is loaded with beneficial antioxidants. Research shows that pu-erh specifically contains epicatechin, flavonoid, ascorbic acid, and polyphenolic compounds, which can help to protect the body from oxidative damage.

6. Anti-Cancer Properties

Pu-erh tea just may be an anti-cancer beverage. In vitro research shows it can inhibit tumor growth in human cell lines, including leukemia and stomach cancer.

7. Improves Blood Sugar Regulation

Animal research published in 2015 shows consuming pu-erh tea after a meal containing carbohydrates may keep blood glucose levels from spiking. This research points toward the possibility that pu-erh consumption may be beneficial for type 2 diabetics.

A meta-analysis published in 2018 finds that pu-erh tea has the ability to decrease fasting blood glucose. It also highlights that a higher dose of pu-erh may lower fasting blood glucose more significantly.

8. Bacteria Fighter

Looking for a tea that can help to protect you from problematic bacterial invaders? A 2012 study shows how pu-erh has antibacterial activities against E. coli., a food-borne bacteria that can cause nasty intestinal infections.

9. Natural Skin Aid

Don't be surprised if you see pu-erh finding its way into more and more natural beauty products. A study published in 2016 finds a high concentration of skin boosting pholyphenols in pu-erh tea, even higher than green tea.

Pu-erh also appears to contain a specific catechin composition that can offer skin protective benefits. Catechins are known for their potent antioxidant activity.

This recent research also shows that pu-erh can promote skin detoxification while also protecting against elastin loss. Elastin is a protein in our skin that gives it elasticity and resilience, which becomes more and more valuable as we age.

Consumed or used topically, pu-erh can be a naturally skin-enhancing beverage.

Risks and Side Effects

Drinking pu-erh tea is typically safe for most adults in moderate amounts (around four cups per day max). Due to the pu-erh tea caffeine content, it's not recommended to consume this variety of tea close to bedtime.

Drinking large amounts might cause unwanted pu-erh tea side effects due to the caffeine content, including headache, nervousness, sleep problems, vomiting, diarrhea, irritability, irregular heartbeat, tremor, heartburn, dizziness, ringing in the ears, convulsions and confusion.

Recommendations on caffeine consumption for pregnant women can vary, but typically the upper limit is 150-300 milligrams per day, which can equate to up to three cups of pu-erh tea.

Limited caffeine consumption is recommended for breastfeeding women as well. Ask your healthcare provider about appropriate limits if you are pregnant or breastfeeding.

Check with your doctor before consuming pu-erh tea if you have a medical condition, especially any of the following:

Anxiety disorder
Bleeding disorder
Diabetes
Glaucoma
Heart condition
High blood pressure
Irritable bowel syndrome (IBS)
Osteoporosis

Check with your doctor before consuming pu-erh if are taking medication, especially any of the following, which are known to potentially interact with caffeine-rich pu-erh:

Cimetidine (Tagamet), Ephedrine, Adenosine (Adenocard), Quinolone antibiotics, Clozapine (Clozaril), Disulfiram (Antabuse), Estrogen, Fluvoxamine (Luvox), Lithium, Asthma medications (beta-adrenergic agonists), Medications for depression (MAOIs), Anticoagulant/antiplatelet drugs, Pentobarbital (Nembutal), Phenylpropanolamine, Riluzole (Rilutek), Theophylline, Verapamil (Calan, Covera, Isoptin, Verelan), Birth control pills, Antidiabetes medications, Fluconazole (Diflucan), Mexiletine (Mexitil), Terbinafine (Lamisil)
Final Thoughts What is pu-erh tea? It's a dark tea made from tea leaves that goes through a unique fermentation and oxidation process.

The microorganisms that help to ferment the tea also play a huge role in the taste, color, scent and bioactive components of the tea.

It's a bold tea that is loaded with interesting flavor, most often described as earthy.

Unlike other teas that can lose their flavor and benefits with age, pu-erh teas are similar to fine wine and actually can get better with age (because fermentation continues during storage).

Potential pu-erh tea benefits include:

• Better digestive health, including decreased likelihood of constipation
• Improved cholesterol levels
• Weight and fat loss
• Anti-aging skin effects
• Increased antioxidant intake and lowered oxidative stress
• Anti-cancer properties

While pu-erh tea has many potential benefits, always check with your doctor before using it as a natural remedy for any medical condition.

Arugula: Top 10 Benefits for the Heart, Gut and More

What are the health benefits of arugula? This vegetable is an immune-boosting vegetable that packs a nutritional punch, especially considering its tiny number of calories.

Like other leafy greens, arugula salad is one of the most nutrient-dense foods you can eat, especially when you add other vegetables to the mix.

When it comes to your health, as a high-antioxidant food, arugula can help improve almost every system in the body. For example, studies have tied compounds found in it to improved heart health and lowered inflammation, thanks to its phytonutrients that reduce oxidative stress.

What Is Arugula?

What is arugula exactly, and what goes in an arugula salad? Arugula (which has the scientific plant name Eruca sativa) is also sometimes called Italian cress, rucola and salad rocket.

A leafy green and a member of the Brassica family of cruciferous vegetables, which includes a variety of plants (like Brussels sprouts and broccoli), research shows rocket has protective properties.

Is arugula a lettuce? Yes; and arugula salad is just what the name implies: a salad made with arugula (most often baby arugula) and typically other ingredients, like tomatoes, cheese, etc.

The arugula plant is known to be an excellent source of anticancer phytochemicals that fight free radical damage and slow the aging process. Many of arugula's benefits are due to its generous portions of vital nutrients such as vitamin K, vitamin A and folate.

In addition, it's a good source of eye-healthy beta-carotene in the form of carotenoids called lutein and zeaxanthin.

Is rocket and arugula the same thing? Yes, arugula is called rocket or roquette in Europe and Australia.

Top 10 Benefits

Below are some of the top arugula benefits:

1. Helps Fight Cancer

Eating a healthy diet filled with cruciferous/brassica vegetables, sometimes called carcinogen killers, is a key dietary recommendation for cancer prevention, according to the National Cancer Institute.

The arugula plant, like many other vegetables in the cruciferous family, contains glucosinolates. These are key phytonutrients believed to act against cancer cells.

When you chew this leafy green, these compounds mix with a digestive enzyme called myrosinase that turns them into other cancer-fighting nutrients known as isothiocyanates. Isothiocyanates have been shown in studies to have anti-carcinogenic, anti-inflammatory and anti-proliferative activities.

Arugula contains large quantities of specific sulfur-containing isothiocyanates, like sulforaphane and erucin, the same phytonutrients found in veggies like kohlrabi and Chinese cabbage. These are what give most cruciferous vegetables their signature sulfur smell.

They are also believed to be responsible for their cancer-fighting activity.

Many studies find a strong relationship between higher consumption of raw vegetables containing these special compounds and a lowered risk for cancer.

Isothiocyanates neutralize free radicals and dangerous carcinogens that can lead to DNA damage and cell mutation. They also inhibit cell proliferation and stop cancerous tumor growth.

Studies show that cruciferous leafy greens especially can help prevent cancer within the gastrointestinal tract, such as colon and bladder cancer, along with breast, lung, esophageal and prostate cancers.

Recent research shows that these same compounds, when isolated from arugula seeds, have neuroprotective effects that may counteract production of pro-inflammatory cytokines capable of damaging the brain.

2. Protects Eye Health

What is arugula beneficial for when it comes to eye health? It can help protect your eyes from age-related disorders because it's a great source of protective carotenoid antioxidants.

These special compounds have been extensively researched in relation to their ability to prevent macular degeneration, one of the leading causes of blindness in older adults.

Arugula may help prevent macular degeneration because it's high in carotenoids like beta-carotene, leutin and zeaxanthin. These are known to protect the retina, cornea and other delicate parts of the eyes from UV damage and other effects.

According to studies, lutein and zeaxanthin may also protect your eyes by absorbing damaging blue light.

3. Improves Heart Health

Arugula is capable of improving the health of blood vessels by acting as an anti-inflammatory food that lowers levels of cholesterol and homocysteine. This is one reason why cruciferous vegetable intake is known to lower the risk for heart disease and overall mortality.

A diet high in low-calorie, high-nutrient vegetables is also linked with better blood pressure, improved circulation, and a lower risk for having a heart attack or stroke.

Vegetables provide not only important inflammation-lowering antioxidants, but also crucial nutrients like potassium and magnesium that help control heart rhythms and dietary fiber. This removes cholesterol and toxins from the body.

4. Helps Maintain Strong Bones

One cup of arugula provides about over a quarter of the recommended daily value of vitamin K. This makes it a great food for prevention of vitamin K deficiency.

Vitamin K is essential for bone health and also for helping with blood clot formation.

In fact, some experts feel that vitamin K builds bones better than calcium to a certain extent. It's thought to be a key player in developing a strong skeletal system.

This is why studies show that people who consume more vitamin K have added protection against bone fractures and osteoporosis.

5. Aids in Weight Loss

Does arugula help you lose weight? Like other leafy vegetables such as mustard greens, it can be useful for promoting a healthy weight because it's a nutrient-dense, low-calorie food.

In fact, it has less than 20 calories per cup but loads of antioxidants.

Because people tend to eat more than one cup of leafy greens at a time, arugula is essentially a superfood for weight loss and a great way to obtain plenty of vitamins, minerals and phytonutrients while still sticking to a low-calorie diet overall.

Leafy green vegetables provide detoxifying nutrients and dietary fiber, which help fill you up, prevent deficiencies and provide ongoing energy.

6. Improves Digestion

Like other leafy green vegetables, arugula is an alkaline food that helps restore the body's optimal pH level. An optimal pH level is crucial for digestive health in addition to a supporting a strong immune system.

Additionally, arugula is a hydrating food that helps nourish the digestive tract. Regularly eating leafy greens is one way to help prevent constipation and improve the health of the gut lining, colon, intestines and other digestive organs.

7. Helps Prevent Diabetes

Although people tend to only eat arugula leaves and not the seeds of the plant, clinical research confirms that plant extracts taken from the seeds help fight blood sugar fluctuations. A diet high in green vegetables is thought to be a type of natural diabetes treatment since it improves insulin responsiveness.

Arugula extract, or oil taken from the Eruca sativa seeds, is considered an effective prevention and treatment method for improving insulin response, reducing hyperglycemia, and lowering high cholesterol and triglycerides.

But even eating arugula leaves in place of other foods can have blood-sugar and inflammation-lowering effects since it's virtually free of sugar and carbs, yet a good way to fill up and add more volume to your plate.

8. Reduces Skin Inflammation and Infections

Arugula extract is also considered effective in preventing or treating skin disorders, according to traditional Middle Eastern medicine practices.

What is the plant known for when it comes to skin health? For many years, practitioners believed that this vegetable's oils could prevent inflammatory skin diseases and be a natural treatment of eczema or psoriasis.

Eating the raw leaves can also provide defense against UV skin damage and slow signs of aging skin, since its antioxidants fight cell proliferation and protect skin's elasticity, immunity and appearance.

9. Supplies Important Vitamins and Minerals

Arugula contains folate, a very important B vitamin that helps prevent neural tube defects in unborn babies and reduces the buildup of a harmful blood chemical called homocysteine.

It's also a good way to obtain manganese and prevent calcium deficiency. In fact, arugula is similar in terms of calcium quantity to spinach nutrition but has fewer mineral-blocking oxalates.

This means that less calcium is inhibited, and your body can actually absorb and use more.

10. May Act as a Natural Aphrodisiac

Although there haven't been many studies done investigating the effects of arugula consumption on enhancing libido or fertility, we know that its natural aphrodisiac qualities might come from its ability to lower inflammation and supply trace minerals and antioxidants that can improve circulation.

It seems like the ancient Romans were onto something when they prescribed arugula for a boost in sexual arousal.

Nutrition Facts

As you can see from the benefits described above, many studies show that frequently eating brassica vegetables can provide protection against chronic diseases. Cruciferous veggies are associated with a lower risk for obesity, diabetes, neurodegenerative disorders and heart disease.

What's even better about arugula nutrition is that can easily double up your intake by having more than one cup at a time.

According to the USDA, a half cup (approximately 10 grams) of raw arugula has about:

• 2.5 calories
• 0.4 gram carbohydrates
• 0.3 gram protein
• 0.1 gram fat
• 0.2 gram fiber
• 10.9 micrograms vitamin K (14 percent DV)
• 237 international units vitamin A (5 percent DV)
• 1.5 milligrams vitamin C (2 percent DV)
• 9.7 micrograms folate (2 percent DV)
• 16 milligrams calcium (2 percent DV)
• In addition, this leafy green contains some iron, magnesium, phosphorus, potassium and choline.

Uses in Traditional Medicine

The arugula plant is native to the Mediterranean region, where it's been eaten for centuries. Records show that it has been widely consumed in parts of Italy and around the Middle East since the first century A.D.

At the time, part of a typical Roman meal was to serve a healing salad made with arugula, romaine lettuce, chicory, mallow and lavender.

Many centuries ago, benefits of arugula nutrition were already appreciated, especially when people ate the seeds in addition to the raw leaves. It was actually thought of as a medicinal plant just as much as a food.

In traditional medicinal practices across the Mediterranean, Turkey, Lebanon and Syria, the seeds were used for flavoring oils and had widespread benefits — from working as a natural infertility treatment to improving skin problems and digestion.

In India, the leaves of the plant weren't even eaten, but the oil was commonly pressed from them to produce taramira, a medicinal and cosmetic tincture blend.

In Traditional Chinese Medicine, an important aspect of nutritional therapy which is often seen as essential for treating common pathologies based on qi deficiency or blood deficiency is eating fresh vegetables, especially green and cruciferous veggies.

Cruciferous vegetables are viewed as important for liver function and digestion. They are said to help to nourish the spleen and stomach, aiding in absorption of nutrients, and to support the liver in removing waste from the body.

They are also recommended to improve lung function and aid in balance of qi and yin, helping reduce conditions like phlegm, dryness, wind heat, wind cold and toxic heat.

Arugula vs. Kale vs. Spinach

As a member of the Brassica family of cruciferous vegetables, arugula is related to vegetables like broccoli, bok choy, cabbage, kale and Swiss chard.

Kale is one of the healthiest foods available, with exceptional nutritional value per calorie. Compared to kale, arugula has more calcium but less vitamin K, vitamin A and vitamin C.

Is arugula better than spinach? While both greens have a lot to offer, spinach nutrition is one of the best vegetable sources of calcium (although collard greens have even more), potassium, magnesium, vitamin A, vitamin K and folate.

In order to obtain a variety of antioxidants and plenty and nutrients, it's a good idea to eat different greens throughout the week or to mix several types together.

Risks and Side Effects

Arugula isn't known to be a common allergen or to cause side effects or reactions in many people. And because it's such a low-calorie, low-sugar vegetable, it’s virtually impossible to overeat these greens.

Although it's a cruciferous vegetable, it's low in chemical compounds that can potentially interfere with thyroid function (as some veggies can when eaten in high quantities), so there seems to be very little risk in eating it no matter what your current level of health is.

Final Thoughts

Arugula (Eruca sativa) is a leafy green and a member of the Brassica family of cruciferous vegetables, which always includes veggies like kale and Swiss chard.

It is a good source of nutrients, including vitamin K, vitamin A, folate and antioxidants, such as the carotenoids called lutein and zeaxanthin. It's a very low-calorie food, with less than 20 calories per serving.

Arugula health benefits include fighting cancer, protecting the eyes and skin, maintaining strong bones, supporting weight loss, improving digestion, preventing diabetes, and protecting the skin. Throughout history, it was also known to be a natural aphrodisiac.

This leafy green vegetable has a peppery taste and can be eaten either raw or cooked, so there are loads of ways to add some to recipes you already enjoy.

Cayenne Pepper Benefits Your Gut, Heart and More

Many of us have used cayenne pepper to add a little spice to our meals, but did you know that it has the power to change your health? It has been used for both food and medicine for the last 9,000 years!

Cayenne pepper can stimulate your body's circulation and reduce acidity; it's a powerful, spicy little pepper that offers many health benefits.

The fruit of the capsicum plant contains a chemical called capsaicin. Using capsaicin for different health ailments is more common than ever.

What Is Cayenne Pepper?

Cayenne is a shrub that originated in Central and South America and now grows in subtropical and tropical climates. Its hollow fruit grows into long pods that turn red, orange or yellow when they ripen.

Cayenne chili peppers (or Capsicum frutescens) belong to the genus Capsicum and come from a similar cultivar of Capsicum annuum. Capsicum is an herb, and the fruit of the capsicum plant is used to make medicine.

Cayenne pepper is typically added to food in either its natural or powdered form, and some people use it as a cream or capsule in order to take advantage of its detoxifying properties.

Cayenne pepper benefits are numerous. It's used to help digestion, including heal upset stomach, slow intestinal gas, stop stomach pain, stop diarrhea and as a natural remedy for cramps.

It's also used for conditions of the heart and blood vessels — including to improve poor circulation, reverse excessive blood clotting, lower high cholesterol and prevent heart disease.

When consumed, cayenne pepper has the power to relieve a toothache, seasickness, alcoholism, malaria and fever. It's also used to help people who have difficulty swallowing.

When applied topically, cayenne pepper benefits the skin, too.

Currently, it's being studied to test its ability to reduce pain sensations when applied to the skin, and research indicates that it would be effective as a remedy for headaches (including migraines), potential solution for osteoarthritis and other painful conditions.

Many of these cayenne pepper benefits are possible because of the plant's active compound capsaicin. This molecule works by binding to a vanilloid receptor known as TRPV1, which triggers a mild inflammatory reaction that's meant to repair injured cells.

Nutrition Facts

Cayenne pepper contains vitamin C, vitamin B6, vitamin E, potassium, manganese and flavonoids which provide its powerful antioxidant properties.

On the Scoville Rating Scale, cayenne pepper is rated typically anywhere from 30,000 to 190,000 Scoville Heat Units (SHU). (Pure capsaicin has the highest SHU rating.)

Here are the cayenne pepper nutrition facts, listed in recommended daily values. One teaspoon (about two grams) of cayenne pepper contains approximately:

• 5.6 calories
• 1 gram carbohydrates
• 0.2 grams protein
• 0.3 grams fat
• 0.5 grams fiber
• 728 international units vitamin A (15 percent DV)
• 0.5 milligrams vitamin E (3 percent DV)
• 1.3 milligrams vitamin C (2 percent DV)
• 1.4 micrograms vitamin K (2 percent DV)

Health Benefits

1. Helps Digestion

One of the major cayenne pepper benefits is the positive effect it has on the digestive system.

Cayenne pepper helps produce saliva, which is important for excellent digestion as well as preventing bad breath. Research suggests that consuming cayenne pepper stimulates our salivary glands, which is needed to begin the digestive process.

Cayenne pepper also stimulates the flow of enzyme production, which is essential for our digestive system to work properly. It also stimulates gastric juices that aid the body's ability to metabolize food and toxins.

2. Relieves Migraine Pain

Researchers suggest that cayenne pepper, due to its spice, is able to stimulate a pain response in a different part of the body. Once this happens, the brain puts its attention on that new site and will no longer concentrate on the pain in the head, which causes the migraine headache.

After this initial pain reaction from the cayenne pepper, the nerve fibers have a depleted substance P, or pain chemical, and the sensation of pain is lessened.

With cayenne compounds, you're basically tricking your body to feel pain somewhere else, so that the head is no longer the main focus for pain chemicals.

3. Prevents Blood Clots

Blood clots are blockages in your arteries and blood vessels that limit blood flow through your circulatory system.

Cayenne encourages fibrinolytic activity and helps prevent blood clots. This is also the reason why cayenne pepper is effective in preventing heart attacks.

Studies indicate that the capsaicin in cayenne pepper helps to clear away artery-narrowing lipid deposits, and dilates arteries and blood vessels to clear away clots.

4. Provides Detox Support

Cayenne pepper benefits include its ability to stimulate circulation and eliminate acidity.

According to research published in Critical Reviews in Food Science and Nutrition, cayenne pepper restores the circulatory system by opening the capillaries and regulating blood sugar; it also helps the digestive system that moves bacteria and toxins out of the body.

Research conducted in the Netherlands suggests that cayenne pepper also increases body temperature and boosts your metabolism.

5. Relieves Joint and Nerve Pain

Cayenne power has very powerful pain-relieving properties when applied to the skin. It reduces the amount of substance P, a chemical that carries pain messages to the brain. When there is less substance P, the pain messages no longer reach the brain and you feel relief.

Studies have found that cayenne pepper relieves pain after surgery, such as a mastectomy or an amputation.

It also alleviates pain from nerve damage in the feet or legs from diabetes, lower back injuries, neuropathy, osteoarthritis and rheumatoid arthritis, as well as fibromyalgia symptoms like joint or muscle pain.

6. Supports Weight Loss

A study published in PloS One found that consuming cayenne pepper for breakfast creates less appetite, so people eat less calories during the day.

It also burns excess fat because it's a metabolic booster. As one of the key anti-inflammatory foods, cayenne pepper benefits also include weight loss.

Cayenne pepper has the power to soothe inflammation and bloating that comes from allergies, food sensitivities and infections.

7. Works as Anti-Irritant

Cayenne pepper benefits include its anti-irritant properties, making it effective in easing ulcers, upset stomachs, cough and even potentially stop diarrhea.

The common belief is that cayenne pepper, when consumed in excessive amounts, leads to gastric ulcers because of its irritant and acid-secreting nature.

People with ulcers are actually advised to limit or avoid using cayenne pepper; however, investigations carried out in recent years have revealed that chili, or its active principle capsaicin, is not the cause for the formation of ulcer symptoms but a benefactor.

Studies have found that cayenne pepper does not stimulate, but inhibits acid secretion, stimulates alkali and mucus secretions and particularly gastric mucosal blood flow, which helps in the prevention and healing of ulcers.

8. Treats Psoriasis

Psoriasis occurs when skin cells replicate too quickly, and it results in swollen patches under the skin covered with whitish scales on top. The scaly patches are areas of inflammation and excessive skin production.

Two trials showed that 0.025 percent capsaicin (cayenne pepper) cream used topically is effective in treating psoriasis.

The first study showed a significant decrease in scaling and redness during a six-week period in 44 patients with moderate and severe psoriasis.

The second was a double-blind study of 197 patients, which found that psoriasis was treated with the capsaicin cream four times daily for six weeks, with a significant decrease in scaling, thickness, redness and itching.

9. Boosts Metabolism

Cayenne pepper benefits also include its ability to regulate your metabolism, according to a review published in Open Heart.

It has been found to effectively suppress hunger and normalize glucose levels. It also keeps blood pressure levels normalized, and helps the body lower LDL cholesterol and triglycerides.

10. Fights Cold and Flu

Cayenne pepper benefits include being full of beta carotene and antioxidants that support your immune system.

It aids in breaking up and moving congested mucus, and once this nasty mucus leaves the body, the symptoms of the flu or cold will diminish.

Besides helping as a natural remedy for the flu, cayenne pepper also raises your body temperature, which makes you sweat and increases the activity of your immune system. As a vitamin C food, cayenne pepper may also help you to kick that nasty cold.

11. Source of Vitamin A

Vitamin A plays a critical role in maintaining healthy vision, neurological function and healthy skin; it is an antioxidant that reduces inflammation by fighting free radicals.

Studies have repeatedly shown that antioxidants like vitamin A are vital to good health and longevity; they benefit eye health, boost immunity and foster cell growth.

Lucky for us, cayenne pepper is a great source of vitamin A; in fact, with just two teaspoons of cayenne pepper, you are getting your fill of vitamin A for the day!

12. Contains Vitamin E

Vitamin E benefits include helping many organs in the body function properly and is extremely useful in naturally slowing the aging process.

This important and beneficial vitamin has the power to balance cholesterol, fight free radicals, repair damaged skin, balance hormones, repair damaged skin and hair, improve vision and increase energy levels … and cayenne pepper is an important provider of vitamin E.

13. Prevents Allergies

Because cayenne is an anti-inflammatory agent, it has the power to prevent allergies and the symptoms related to allergies. A food allergy, for example, is a measurable response to consuming a specific food.

Food allergies, or intolerances, can be caused by a condition known as leaky gut (intestinal permeability), when proteins and food particles pass through the gut and cause systemic body inflammation.

Leaky gut is like having the gates broken from your intestines to your bloodstream so that toxins, microbes and undigested food particles can now get through. When this happens, it causes inflammation throughout your body, leading to a variety of diseases.

14. Possible Anti-Cancer Agent

Studies suggest that capsaicin may have a role as a natural remedy for cancer, including in the management of prostate cancer.

One study conducted at University of California at Los Angeles School of Medicine found that this important ingredient in cayenne pepper is able to inhibit the growth of cancer cells and prevent the activation of new dangerous formations.

There is also data from California's Loma Linda University that suggests that cayenne pepper benefits include being effective in helping prevent lung cancer in smokers.

Cayenne pepper's high amounts of capsaicin serves as a substance that can stop the formation of tobacco induced tumors in the lung. Similar effects have also been found in liver tumors when they were exposed to cayenne pepper.

15. Anti-Fungal Properties

The final cayenne pepper benefit is its ability to kill fungus and prevent the formation of fungal pathogens. Cayenne pepper was investigated to determine its in vitro antifungal activity, and the results found that it was active against 16 different fungal strains, including Candida.

Candida is a fungus that aids with nutrient absorption and digestion, when in proper levels in the body. When it overproduces, however, the typical candida symptoms may appear.

This includes hormone imbalance, joint pain, digestive problems and a weak immune system.

How to Use

Cayenne peppers are available year-round in supermarkets or health food stores. You can find them in fresh, dried or powdered form.

Because powdered cayenne pepper is sometimes a mix a poorer quality herbs, it's best to buy cayenne peppers fresh; however, if you are using dried or powered pepper, the health benefits are still awesome.

Just be sure to buy your powder from a trusted company. Go for powders that are authentic and branded products — there are even organic options.

In the store, look for raw, fresh chilies that have a brilliant red color and a healthy stem. Make sure there aren't any spots, mold or spoiled tips.

The pepper should look wholesome and firm. Once at home, store your peppers inside the refrigerator in a plastic bag; they will stay fresh for about a week.

Dry peppers are also available at the supermarket, especially health food stores. Dry peppers can be stored using airtight containers in a cool and dark place.

Dried cayenne peppers can be milled to powder using a hand mill.

Fresh cayenne chili peppers can be used to make spicy drinks, sauce, chutney or can even be used for pickling. Make sure you wash them well first — you want to use any dirt, sand or fungicides.

Interesting Facts

The chili originated in Central and South America. It's named after the capital city of the French Guiana, Cayenne. From seeds found on the floors of caves that were ancient human dwellings and from ancient fossil feces, scientists have found that people were eating peppers as early as 7000 B.C.

Cayenne is one of the main foods of the Hunzas in Asia, along with apricots and their pits, millet and other simple foods. These people live to over a hundred years of age, which some say is because of their natural immune-boosting and anti-inflammatory foods that they consume daily.

Cayenne peppers were even growing in the Hawaiian Islands in as early as 1897; these smaller and more pungent fruits were called Hawaiian Chili Peppers.

Today, you can find cayenne pepper all over the world, and it now has a reputation for its health benefits.

An interesting and popular detox and weight loss regime recently has been the cayenne pepper diet, which is a cleanse that flushes toxins from the body. The diet consists of a lemon and cayenne drink that is consumed about six times a day, and this lasts for about 10 days.

The drink recipe calls for two tablespoons of lemon or lime juice, two tablespoons of real maple syrup, a pinch of cayenne pepper and eight ounces of water.

Risks, Side Effects and Interactions

Medicinal lotions and creams that contain capsicum extract are known to be safe for most adults when applied to the skin and consumed. The active chemical in capsicum, capsaicin, is approved by the FDA as an over-the-counter product, so it can be sold without a prescription.

When applied topically, cayenne pepper side effects may include skin irritation, burning and itching. It can also be extremely irritating to the eyes, nose and throat, so be careful when using cayenne pepper on sensitive skin or around the eyes.

When consumed in moderate doses, side effects can include upset stomach and irritation, sweating, flushing and runny nose.

Because cayenne pepper may increase bleeding during and after surgery, it's best to stop using cayenne pepper as a natural medication at least two weeks before a scheduled surgery.

Medications that slow blood clotting, such as anticoagulant and antiplatelet drugs, interact with cayenne pepper and should be avoided if you are using cayenne pepper as a natural health remedy.

Some medications that slow blood clotting include:

aspirin
clopidogrel
diclofenac
ibuprofen
naproxen
warfarin
Capsicum can also increase how much theophylline a bronchodilator that can treat asthma and other lung problems — the body can absorb. Therefore, taking capsicum alongside theophylline might increase the effects and side effects of theophylline.

It's wise not to use cayenne pepper on children under the age of two. It can be irritating and may lead to a negative reaction, especially on the skin.

Final Thoughts

Cayenne is a shrub that grows long pods called chili peppers. The pepper's active ingredient, capsaicin, is valued for its therapeutic effects.

Cayenne pepper is consumed in whole and powder forms for its health benefits. You'll find capsaicin supplements or topical creams online or in health food stores.

Some of the most well-known cayenne pepper benefits include its ability to aid digestion, relieve migraines, prevent blood clots, promote detoxification, relieve pain, support weight loss and boost metabolism.

Hemp Seeds Benefits for Pain, Weight Loss and More

For a long time, hemp seeds were ignored for their nutritional benefits because of hemp's botanical relationship to medicinal varieties of cannabis. People are often confused about hemp seed nutrition and whether or not the seeds contain cannabinoids, like CBD.

The truth is that hemp seeds don't cause any psychotropic reactions and instead may provide significant health benefits because of the fatty acids and essential amino acids present in the seeds.

Hemp is a variety of the cannabis plant that actually has a long history of use in the U.S. Unfortunately, since the 1950s it's been lumped into the same category as marijuana (or cannabis) because it contains a small amount of naturally occurring tetrahydrocannabinoids (THC), and its use has been marginalized to a great extent.

But when eating hemp seeds or hemp seed oil, the cannabinoids aren't present. Cannabinoids like CBD and THC are found in the leaves and flowers of the plant but not in the seeds.

Instead, this superfood is consumed for its omega-3 and omega-6 fatty acids and its antioxidant effects.

So if you're looking to improve digestion, balance hormones and improve metabolism, then hemp seeds may just be the superfood you're looking for.

What Are Hemp Seeds?

Hemp seeds, or hemp hearts, are the seeds of the hemp plant, or Cannabis sativa. They are technically nuts but are referred to as seeds or hearts.

Each part of the hemp plant offers different compounds and the seeds are no different. There's plenty of confusion about the many parts of hemp and their uses, especially as the market continues to grow.

There are hemp seeds, hempseed oil, hemp extracts, CBD oils and more.

Hemp is actually one of the most widely utilized and diverse industrial crops in the world. It's used for industrial purposes because of its durable natural fibers and for its nutritional content.

Hemp seed oil, or hemp oil, is made by pressing hemp seeds. Unlike CBD oil, which is used to treat pain and issues, hemp seeds are commercially manufactured products that don't contain cannabinoids.

Hemp hearts are an excellent source of nutrients, especially unsaturated fatty acids and essential amino acids. Research shows that the benefits of hemp seeds include their ability to alleviate constipation, support cardiovascular health, improve dermatological issues and ameliorate gastrointestinal diseases.

Health Benefits

1. Rich in GLA

Gamma-linolenic acid (GLA) is a necessary building block for some prostaglandins hormone-like chemicals in the body that help smooth muscles, control inflammation and body temperature, and are vital to other body functions.

Research published in the European Journal of Pharmacology indicates that GLA-supplemented diets attenuate inflammatory responses.

GLA and GLA-rich foods like hemp seeds have also been observed to help people with:

• ADHD
• Breast pain
• Diabetes and diabetic neuropathy
• Heart disease
• High blood pressure
• Multiple sclerosis
• Obesity
• Premenstrual syndrome
• Rheumatoid arthritis
• Skin allergies

2. May Alleviate Arthritis and Joint Pain

Research has shown that hemp hearts and hemp seed oil can be helpful in relieving rheumatoid arthritis symptoms.

A study published in the Journal of Ethnopharmacology took a look at hemp seed oil's effects on arthritis. What researchers found was hemp seed oil treatment lowered the survival rate of MH7A rheumatoid arthritis fibroblast-like synovial cells, and at certain doses it even promoted cell death.

They concluded that hemp seed oil has anti-arthritic effects, which can help patients suffering from its symptoms.

3. May Aid Weight Loss

Consuming seeds from the hemp plant works as a natural appetite suppressant and can help you feel full longer and reduce sugar cravings.

Adding these seeds, and other high-fiber foods, to meals or smoothies may help curb excess hunger. This is partly due to the fiber content, which promotes satiety and in turn aids weight loss.

According to a systematic review published in the Journal of the American College of Nutrition, fiber intake is associated with a lower body weight. This can likely be due to satiety and energy intake after eating a meal high in fiber.

4. Improves Digestive Health

High in insoluble and soluble fiber, hemp hearts provide more than enough bulk to keep your gastrointestinal system regular. Additionally, this healthy mixture of roughage feeds the probiotics in your gut and helps secure a robust immune system.

One of the benefits of high-fiber foods is their ability to help relieve constipation.

A study published in the American Journal of Gastroenterology and conducted at Hong Kong Baptist University's School of Chinese Medicine comprised two parts: a placebo-controlled clinical study and dose determination study. Subjects were studied in a two-week run-in, eight-week treatment and eight-week follow-up plan who had excessive syndrome of constipation and were given hemp seed pills.

The researchers found that a dose of 7.5 grams was more effective and therapeutic than doses of 2.5 or five grams, and that the hemp seed pill treatment was effective for relieving functional constipation.

5. Boosts Hair, Skin and Nail Health

Hemp seed benefits for skin and hair go a long way in improving dry, red, flaking skin.

Mostly used in high-end cosmetic products, hemp oil is oftentimes included in lip balms, lotions and soaps. The oil in hemp seeds penetrates the inner layers of the skin and promotes healthy cell growth the recipe for smooth, soft skin.

In fact, researchers studying the effects of oil extracted from hemp hearts on atopic dermatitis, or eczema, a skin condition that causes inflammation and dry skin, found that patients' symptoms improved with the use of the oil.

Since the oil is also good for skin disorders, such as psoriasis and eczema, it's also a good idea to add the plant's seeds to your diet to maximize these benefits. You can also make a homemade skin cream combining hemp seed oil, shea butter and essential oils like lavender.

6. Reduces Inflammation

Because of its perfect fatty acid profile of omega-3 fats and GLA, hemp seed helps to naturally reduce inflammation levels and strengthen the immune system.

Research published in ACS Omega indicates that hempseed has immunomodulating, antioxidant and anti-aging effects.

7. Heart Health

Some of the key ingredients in building a healthy heart include fiber, plant-based protein, healthy fats and eating less sugar. Hemp seeds help in doing all of these things.

Research in animals and humans strongly suggests that hemp seeds can improve cardiovascular health and high blood pressure.

Adding one to two tablespoons of hemp seeds to a morning smoothie may help to naturally lower blood pressure, reduce LDL cholesterol, raise HDL cholesterol and improve triglycerides.

Nutrition Facts

Researchers agree that hemp hearts provides an excellent source of nutrition. Here are some key facts about the incredible health benefits this superfood offers:

• Excellent 3:1 balance of omega-3 and omega-6 fatty acids, which promote cardiovascular health.
• High in GLA, an essential omega-6 fatty acid that's been proven to naturally balance hormones.
• Perfect protein not only containing all 20 amino acids, but also each of the nine essential amino acids that our bodies cannot produce.

According to the USDA, 28 grams (about 2 tablespoons) of hemp seeds contains about:

• 161 calories
• 3.3 grams carbohydrates
• 9.2 grams protein
• 12.3 grams fat
• 2 grams fiber
• 2.8 milligrams manganese (140 percent DV)
• 15.4 milligrams vitamin E (77 percent DV)
• 300 milligrams magnesium (75 percent DV)
• 405 milligrams phosphorus (41 percent DV)
• 5 milligrams zinc (34 percent DV)
• 3.9 milligrams iron (22 percent DV)
• 0.1 milligram copper (7 percent DV)

Hemp Seeds vs. Chia Seeds

Chia seeds pack much of the same nutritional punch as hemp seeds. However, hemp seeds have a more well-rounded nutrition profile.

That said, chia seeds have a bit more fiber than hemp seeds, with five grams of fiber per tablespoon.

Both types of seeds can be added to smoothies, oatmeal, yogurt, baked goods and other recipes.

Side Effects and Drug Interactions

There really aren't any hemp seed side effects. Hemp hearts are high in nutrition and aren’t known to cause any drug interactions with common medications.

If you take anticoagulants, you may want to be more cautious about consuming hemp seeds because they inhibit blood platelets and may cause a bleeding risk.

If you have concerns about possible interactions with any medications, check with your healthcare provider.

Final Thoughts

Hemp seeds, or hemp hearts, have an excellent nutrition profile and are a healthy addition to most diets. Although hemp seeds come from the Cannabis sativa plant species, they do not contain cannabinoids like CBD and THC.

The benefits of hemp seeds include improving symptoms of arthritis and joint pain, improving heart and digestive health, promoting hair, skin and nail health, and boosting the immune system.

It's easy to incorporate hemp hearts into your diet. They can be added to any smoothie or breakfast bowl. You'll also find nut butter, hemp milk and protein powder made from the seeds.

These seeds are not known to cause interactions with any common medications, but they may cause a risk if consumed by someone who is taking an anticoagulant medication. Check with your doctor if you are concerned about any possible drug interactions or hemp seed side effects.

Ginger Tea Benefits for Health, Plus Best Recipe

Fresh ginger tea and similar tonics have been used across the globe as natural remedies for symptoms like nausea for thousands of years, due to the plant's unique medicinal properties. Records show that thee Ancient Chinese, Romans, Greeks, Arabs all relied upon ginger root in one way or another, at a time when anti-nausea and anti-inflammatory medications didn't exist.

While it's certainly possible to find dried ginger tea bags in most grocery stores, there's nothing like fresh ginger tea for helping with digestion and other ailments.

If you've never made homemade herbal tea at home before, it might seem intimidating, but it's in fact really easy to steep ginger in hot water in order to release its therapeutic compounds.

Why Is Ginger So Good for You?

However, it's only in recent years that we've begun to uncover exactly why ginger is so good for you and the powerful effect that it can have on your health.

Research shows that ginger contains many valuable compounds like gingerol, shogaol, paradol and zingerone. Gingerol, in particular, is believed to account for most of the beneficial effects of ginger.

Some studies have found that gingerol can even effectively inhibit inflammation. While inflammation is a perfectly normal immune response, chronic inflammation is believed to be at the root of conditions like cancer, diabetes and heart disease. Thanks to its gingerol content, ginger makes the list of top anti-inflammatory foods and has been used as a natural treatment for many inflammatory conditions, ranging from arthritis to Alzheimer's.

Not only that, but ginger has also been found to be effective in fighting against pathogenic strains of viruses, fungi and bacteria that contribute to disease.

Recent studies have continued to unearth the many ways that ginger affects health, and so far it has been shown to boast some impressive benefits. From relieving nausea to boosting brain health, enhancing weight loss and controlling blood sugar, a cup or two of ginger tea each day has the potential to make a big impact on your health.

Benefits

1. Soothes the Stomach

Ginger has been used as a natural remedy for nausea, motion sickness and morning sickness for centuries. If you're feeling a bit queasy, sipping on a hot cup of ginger root tea may be just what you need.

One study out of Thailand showed that ginger was able to decrease both nausea and vomiting in pregnant women. Plus, another study in 2012 out of the University of Rochester Medical Center even found that ginger reduced nausea severity caused by chemotherapy in adult cancer patients. To maximize the nausea-fighting potential, try adding some lemon or mint to your tea as well.

2. Enhances Immunity

Whether you're starting to feel a bit under the weather or you have a full-blown case of the sniffles, ginger tea may be able to help give your immune system a much-needed boost. In fact, many people use ginger tea for cold symptoms, allergies and infections as an effective natural remedy.

Ginger contains compounds like gingerols, shogaol and paradols, which can help fight free radicals, reduce inflammation and reduce the risk of chronic disease, according to some test-tube studies.

Ginger root also has powerful antibacterial, antifungal and antiviral properties. Test-tube studies suggest that it may effectively protect against respiratory tract infections, fungal infections and even gum disease.

3. Protects Brain Health

Thanks to its ability to reduce inflammation, some research has found that ginger root benefits the health of your brain and could help protect against neurodegenerative disorders like Alzheimer's disease or Parkinson's.

A study published in Evidence-Based Complementary and Alternative Medicine showed that taking ginger extract for two months improved attention and cognitive function in middle-aged women. Similarly, a 2011 animal study found that ginger protected against brain damage and improved memory in rats.

4. Eases Pain

If you suffer from chronic pain in your joints or muscles, you may want to consider adding a cup of ginger tea into your routine. Ginger has been shown to alleviate inflammation, reduce muscle and joint pain, and even decrease the severity of menstrual cramps.

One study published in Arthritis and Rheumatism showed that ginger extract was able to significantly reduce knee pain caused by osteoarthritis. In the study, 261 patients with osteoarthritis of the knee were divided into a randomized, double-blind, placebo-controlled, multicenter, parallel-group, with one getting ginger extract and the other the control. After six weeks, the percentage of responders experiencing a reduction in knee pain on standing was superior in the ginger extract group compared with the control group.

Another study from Georgia College and State University's Department of Kinesiology in 2010 found that ginger decreased exercise-induced muscle pain. Further, research conducted by the Herbal Research Center at Shahed University in Iran also found that taking ginger root extract for five days significantly reduced menstrual pain severity compared to a placebo.



5. Increases Weight Loss

Looking to shed a few pounds? Try starting your day with a warm cup of ginger tea to kick up fat burning and help lose weight fast.

A 2017 review looked at 27 articles and found that ginger may be able to aid in weight loss by increasing fat breakdown, blocking fat absorption and suppressing appetite.

Another study published in the European Journal of Nutrition also found that hot tea consumption was associated with a lower waist circumference and decreased body mass index. These are just a couple ways ginger tea benefits weight loss.

6. Supports Digestive Health

Some studies have found that ginger can help promote proper digestion by preventing common conditions like indigestion and stomach ulcers.

One study out of Taiwan showed that taking ginger capsules improved gastric motility and actually doubled the speed of stomach emptying to help prevent dyspepsia, or indigestion. Meanwhile, an animal study in 2011 reported that ginger powder protected against the formation of aspirin-induced stomach ulcers in rats.

7. Promotes Blood Sugar Control

Diabetes is a growing health concern around the globe. In fact, according to a 2017 review published by Population Health Management, the prevalence of diabetes is expected to increase by 54 percent between 2015 and 2030.

Ginger tea may be beneficial when it comes to maintaining normal blood sugar levels. A study in Iran supplemented 22 participants with ginger daily and found that it led to decreased fasting blood sugar and better long-term blood sugar control.

Another study in 2014 showed that ginger powder improved blood sugar as well as insulin resistance in people with diabetes.

8. Keeps Cholesterol in Check

High cholesterol can build up in the blood, clogging blood vessels and increasing your risk of heart disease. Some studies have found that ginger may lower cholesterol levels to help protect the health of your heart.

An animal study conducted by the Department of Pharmacognosy and Medical Plants at Damascus University in Syria in 2013, for example, showed that ginger extract reduced total and bad LDL cholesterol with nearly the same effectiveness as a common medication used to lower cholesterol in rats.

Plus, another study published in the Saudi Medical Journal found that ginger significantly decreased triglycerides, total cholesterol and bad LDL cholesterol compared to a placebo.

Risks and Side Effects

Although uncommon, some people may have an allergy to ginger. If you experience any food allergy symptoms, such as hives, itching or swelling, after drinking ginger tea, discontinue use immediately and talk to your doctor.

Additionally, ginger tea has been associated with mild side effects like heartburn, diarrhea and stomach pain. If you notice any of these symptoms, decrease consumption and consult with a health care practitioner if you have any concerns.

For best results, it's recommended to stick to one to three cups of ginger tea per day to maximize ginger tea benefits and minimize the risk of adverse side effects.

Final Thoughts

• Ginger contains gingerol, which is responsible for its antioxidant and anti-inflammatory effects and therefore all the wonderful ginger tea benefits.
• Brewing your own ginger tea at home using fresh ginger is a simple way to take advantage of the many health benefits of ginger.
• Ginger tea benefits include reduced nausea, improved immunity, better brain and digestive health, lower cholesterol and blood sugar levels, pain relief, and increased weight loss.
• Stick to one to three cups of ginger tea daily, and couple it with a nutritious diet and active lifestyle to enhance your health even more.

Moringa Benefits Hormonal Balance, Digestion, Diabetes & More

Although this plant was initially discovered for its beneficial properties thousands of years ago, only recently has moringa (sometimes called the Ben oil tree) become known as one of the most impressive herbal supplements to hit the holistic health market.

In fact, in 2008 the National Institute of Health called moringa (moringa oleifera) the plant of the year, acknowledging that perhaps like no other single species, this plant has the potential to help reverse multiple major environmental problems and provide for many unmet human needs.

What are the health benefits of moringa? To date, over 1,300 studies, articles and reports have focused on moringa benefits, finding that it contains compounds that are especially important in parts of the world where disease outbreak and nutritional deficiencies are common.

Research shows that just about every part of the moringa plant can be utilized in some way, whether it's to make a potent antioxidant tea or produce an oily substance that lubricates and nourishes the skin.

What Is Moringa?

Moringa (moringa oleifera) is known by over 100 names in different languages around the world. This easy-to-grow tropical plant species, native to the Himalayan mountains and parts of India and Africa, comes packed with over 90 protective compounds, including isothiocyanates, flavonoids and phenolic acids.

There are actually believed to be at least a dozen different varieties of the moringa tree, which belong to the plant family Moringaceae. These are fast-growing, tall, leafy plants that produce flowers or pods.

Of all the species, one (moringa oleifera) is by far the most utilized.

Prior to the plant's effects being demonstrated in scientific studies, it was used extensively in traditional medicine practices like Ayurveda medicine for over 4,000 years.

Moringa has gained a reputation for fighting inflammation and combating various effects of malnutrition and aging, earning the nickname the miracle plant.

Benefits of moringa include helping treat a wide variety of conditions, such as:

inflammation-related diseases
cancer
diabetes
anemia
low energy and fatigue
arthritis and other joint pain, such as rheumatism
allergies and asthma
constipation, stomach pains and and diarrhea
epilepsy
stomach and intestinal ulcers or spasms
chronic headaches
heart problems, including high blood pressure
kidney stones
fluid retention
thyroid disorders
low sex drive
bacterial, fungal, viral and parasitic infections
Nutrition Facts

Moringa is a unique plant because almost all parts of it leaves, seeds, flowers/pods, stem and roots  can be used as a source for nutrition and other medicinal properties.

The most popular medicinal use of this plant involves drying and grinding down moringa leaves, where most of the antioxidants are found.

Studies have revealed that moringa powder is loaded with phytochemicals, protein, calcium, beta-carotene, vitamin C and potassium. Because it provides a concentrated source of vitamin A, it's given to thousands of children in third-world countries every year suffering from life-threatening vitamin A deficiency, which is linked to impaired immune function.

Consuming it can also improve intake of trace minerals, amino acids and phenolic compounds. The plant contains a rare and unique combination of disease-preventing phytonutrients, including flavonoids, glucosides, glucosinolates, zeatin, quercetin, beta-sitosterol, caffeoylquinic acid and kaempferol.

Aside from the valuable leaves, the pods of the moringa tree also contain seeds that hold a healing type of oil. Oil from moringa seeds can be used to cook with or put directly onto the surface of the body.

According to Kuli Kuli, an organization that harvests moringa plants in Africa, gram for gram, the plant contains:

two times the amount of protein of yogurt
four times the amount of vitamin A as carrots
three times the amount of potassium as bananas
four times the amount of calcium as cow milk
seven times the amount of vitamin C as oranges

Top 7 Moringa Benefits

1. Provides Antioxidants and Anti-Inflammatory Compounds

Moringa oleifera seems to have similar abilities as certain conventional drugs, only it doesn't pose the same level of risk for experiencing side effects.

According to a report published in the Asian Pacific Journal of Cancer Prevention, it contains a mix of essential amino acids (the building blocks of proteins), carotenoid phytonutrients (the same kinds found in plants like carrots and tomatoes), antioxidants, such as quercetin, and natural antibacterial compounds that work in the same way as many anti-inflammatory drugs.

Studies have shown that these compounds are protective of the heart, natural circulatory stimulants, and possess antitumor, anti-epileptic, anti-ulcer, antispasmodic, antihypertensive and antidiabetic effects.

Moringa powder is high in several powerful anti-aging compounds that lower the effects of free radicals, oxidative stress and inflammation. These are associated with a reduced risk for chronic diseases, such as stomach, lung or colon cancer; diabetes; hypertension; and age-related eye disorders.

2. Balances Hormones and Slows the Effects of Aging

A 2014 study published in the Journal of Food Science and Technology tested the effects of moringa (sometimes also called drumstick) along with amaranth leaves (Amaranthus tricolor) on levels of inflammation and oxidative stress in menopausal adult women. Researchers wanted to investigate if these superfoods could help slow the effects of aging by balancing hormones naturally.

Levels of antioxidant status, including serum retinol, serum ascorbic acid, glutathione peroxidase, superoxide dismutase and malondialdehyde, were analyzed before and after supplementation, along with fasting blood glucose and haemoglobin levels.

Results showed that supplementing with moringa and amaranth caused significant increases in antioxidant status along with significant decreases in markers of oxidative stress. Better fasting blood glucose control and positive increases in haemoglobin were also found.

Can moringa help you sexually? There's some evidence it may boost libido and work like a natural birth control compound, according to some animal studies.

Although it's historically been used as a natural aphrodisiac, it actually seems to help reduce rates of conception. That said, it can boost the immune system during pregnancy and also increase breast milk production/lactation, according to some studies.

3. Helps Improve Digestive Health

Due to its anti-inflammatory properties, moringa has been used in ancient systems of medicine, such as Ayurveda, to prevent or treat stomach ulcers, liver disease, kidney damage, fungal or yeast infections (such as candida), digestive complaints, and infections.

A common use of moringa oil is helping to boost liver function, therefore detoxifying the body of harmful substances, such as heavy metal toxins. It might also be capable of helping fight kidney stones, urinary tract infections, constipation, fluid retention/edema and diarrhea.

4. Balances Blood Sugar Levels, Helping Fight Diabetes

Moringa contains a type of acid called chlorogenic acid, which has been shown to help control blood sugar levels and allow cells to take up or release glucose (sugar) as needed. This gives it natural antidiabetic and hormone-balancing properties.

Aside from chloregnic acid, compounds called isothiocyanates that are present in moringa leaf have also been tied to natural protection against diabetes.

A study that appeared in the International Journal of Food Science Technology found that this plant had positive effects on blood sugar control and insulin levels in patients with diabetes when eaten as part of a high-carbohydrate meal.

Separate studies have demonstrated that antidiabetic activities of low doses of moringa seed powder (50–100 milligrams per kilogram body weight) help increase antioxidant status and enzyme production within the liver, pancreas and kidneys of rats and prevent damage compared to control groups.

High levels of immunoglobulin (IgA, IgG), fasting blood sugar and glycosylated hemoglobin (HbA1c) — three markers seen in diabetics — were also found to decrease as a result of moringa given to rats with diabetes.

Can moringa help you lose weight? Because it can improve insulin sensitivity and hormone balance, it may offer some advantages to those following a weight loss plan.

5. Protects and Nourishes the Skin

Several popular uses of moringa oil are to help retain skin's moisture, speed up wound healing, and soothe dry or burnt skin.

Moringa contains natural antibacterial, antifungal and antiviral compounds that protect the skin from various forms of infections. Some of the common ways it is used on the skin include reducing athlete's foot, eliminating odors, reducing inflammation associated with acne breakouts, treating pockets of infection or abscesses, getting rid of dandruff, fighting gum disease (gingivitis), and helping heal bites, burns, viral warts and wounds.

The oil is applied directly to the skin as a drying, astringent agent used to kill bacteria, but at the same time, when used regularly it's known to act like a lubricant and hydrate the skin by restoring its natural moisture barrier. It's a common ingredient used in food manufacturing and perfumes because it prevents spoilage by killing bacteria — plus it has a pleasant smell and reduces odors.

6. Helps Stabilize Your Mood and Protects Brain Health

As a high-protein food and a rich source of the amino acid tryptophan, moringa supports neurotransmitter functions, including those that produce the feel good hormone serotonin.

It's also rich in antioxidants and compounds that may improve thyroid health, which makes it beneficial for maintaining high energy levels plus fighting fatigue, depression, low libido, moods swings and insomnia.

7. Good for the Environment (Water and Topsoil)

A noteworthy characteristic of the moringa plant is that it's capable of growing in depleted or dry soils where many other types of beneficial plants or trees cannot survive. This is precisely why certain undernourished populations living in third-world countries, such as Somalia or India, have benefited from it during times of famine.

Aside from providing important nutrients, it is used to help restore fertile soil, aid in forest restoration efforts and filter water.

One interesting use of the seeds is for water purification. Combining moringa with water helps impurities cling to the seeds so they can be removed, leaving behind better quality water that's lower in toxins.

Salt also seems to bind to moringa, which is beneficial for producing fresh-tasting water.

Some studies have shown that 0.2 grams of ground moringa seed can turn one liter of contaminated water into safe drinking water. This is due to the coagulating actions of certain ingredients in the plant that absorb bacteria.

Risks and Side Effects

What are the side effects of taking moringa? Because it's completely natural and free from chemical additives (when you buy a pure, high-quality brand), when taken by mouth or used on the skin it seems to be very well-tolerated.

Moringa side effects are still possible and may include:

lower blood pressure
slowed heart rate
uterine contractions
cell mutations when high amounts of seeds are consumed
interference with fertility
Leaves, fruit, oil and seeds from the moringa tree have been consumed safely for centuries, but today there are various forms of supplements or extracts sold, so it's important to buy the purest kind you can find and to read ingredient labels carefully.

During pregnancy or when breastfeeding, it's best to avoid moringa extract, root or high doses of supplements since not enough research has been done to show it's safe. It's possible that chemicals within the plant's root, bark and flowers can lead to contractions of the uterus, which can cause complications during pregnancy.

How to Use It

As you can probably tell by now, this plant can be used in many different ways in order to utilize all the available moringa benefits. Because of the long transport time needed to ship moringa from parts of Africa or Asia where it's grown, in the U.S. it's usually sold in powder or capsule form, which prolongs its shelf life.

An interesting characteristic of moringa? It's said to taste like a mix between horseradish and asparagus. It might not have the most appealing flavor, but it's a supplement with one of the the richest supplies of vital nutrients in the world.

Dosage Recommendations

There's no recommended or required dosage of moringa at this time since it's only an herbal supplement and not an essential nutrient. That said, there's some evidence that the optimum dose for humans has been calculated to be 29 milligrams per kilogram of body weight.

It's recommended that you start by taking half a teaspoon of dried moringa orally per day for three to five days, increasing your intake slowly over two weeks as you get acclimated to its effects.

Most people choose to take moringa every several days but not every single day for long duration of time, since it can can cause laxative effects and an upset stomach when overused.

Here are the most common ways to use moringa to get the best moringa benefits possible:

Dried moringa leaves or moringa powder: It takes roughly seven pounds of moringa leaves to make one pound of dried moringa powder. The leaves are considered the most potent parts of the plant, containing the most antioxidants and available macronutrients. Follow dosage directions carefully, taking up to six grams daily for up to three weeks at a time (which has been shown to be safe, according to studies).

Moringa tea: This type of moringa is made from dried leaves steeped in hot water, just like many other beneficial herbal teas. The most nutrient-dense types are organic and dried slowly under low temperatures, which helps preserve delicate compounds. Avoid boiling the leaves to help retain the nutrients best, and don't cook with moringa if possible.

Moringa seeds: The pods and flowers appear to have a high phenolic content along with proteins and fatty acids. These are the parts of the plant used to purify water and add protein to low-nutrient diets. Look for them added to creams, capsules and powders. The immature green pods of the plant are often called drumsticks and are prepared similarly to green beans. The seeds inside the pods are removed and roasted or dried just like nuts to preserve their freshness.

Moringa oil: The oil from seeds is sometimes called Ben oil. Look for it in natural creams or lotions. Keep the oil in a cool, dark place away from high temperatures or the sun.

Moringa vs. Matcha

Both of these superfoods have several things in common: They provide antioxidants, fight inflammation, slow down aging, protect brain and heart health, and increase immune function.

The two are similar in terms of their appearance and uses, since both are made into potent powders or teas.

They do have some notable differences when it comes to their nutrient profiles. While comparable in terms of calories, gram for gram moringa has more fiber, protein, calcium, sodium, vitamin C and vitamin A than matcha does.

One of the biggest differences between moringa and matcha green tea is in regard to amino acid concentration. Moringa leaves are a surprisingly great source of protein since they provide nine essential amino acids required for human protein synthesis: histidine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. This is one reason why organizations like the World Health Organization rely on moringa to supplement low-calorie diets and prevent deficiencies.

In matcha's defense, on the other hand, matcha tea (which contains roughly 15 times more active ingredients than any other conventional green tea) provides numerous antioxidants and high doses of epigallocatechin gallate (EGCG), a type of powerful catechin that's known to protect brain health. Moringa is not known to provide EGCG, which means both plants used together can have even more benefits.



Conclusion

What is moringa good for? In 2008 the National Institute of Health called moringa (moringa oleifera) the plant of the year. Moringa health benefits include providing antioxidants and anti-inflammatory compounds, balancing hormones and slowing the effects of aging, improving digestive health, balancing blood sugar levels and helping fight diabetes, protecting and nourishing the skin, and helping stabilize mood and protect brain health.

There are actually believed to be at least a dozen different varieties of this plant, but one (moringa oleifera) is by far the most utilized.

Most commonly, supplements are made from dried moringa leaf which forms a powder. Other forms include tea and oil/tincture.

It's a great source of nutrients including antioxidants, vitamin C, vitamin A, potassium, calcium and even amino acids.