Honeydew: 10 Benefits + How to Choose a Ripe Melon

Although it's often confused with cantaloupe or just called melon so not to make a distinction - honeydew is actually a nutrient-rich, hydrating, low-calorie and deliciously sweet fruit.

It may have a reputation as the tasteless melon, and sometimes when it's mindlessly added to a fruit salad it may be the only fruit left standing.

But when honeydew melon is picked from the vine once it's mature and cut open when it's ripe, the flavor is there. In fact, it's known to be the sweetest of all melons in the grocery store.

On top of that, it's packed with health-promoting nutrients, including vitamin C (providing over 40 percent of your daily value), B vitamins, potassium and magnesium - similar to cantaloupe nutrition. It's a low-calorie food that provides fiber, water and a little sweetness that can help satisfy those afternoon sugar cravings that you've been fighting and that's not all.

What Is Honeydew Melon?

Honeydew, a creamy, yellowish and oval-shaped fruit, is a member of the Cucurbitaceae family, which includes other vine-growing foods like cucumbers, squash, pumpkin and watermelon, and its scientific name is Cucumis melo.

Here are some facts about honeydew melon:

• It can be described as sweet, luscious and juicy.
• It has a distinct aroma, especially when it's ripe, that has fresh and sweet-floral characters.
• Its peak growing season is in the late summer through early winter, which is later than its cousin cantaloupe.
• It's typically about six to nine inches long and generally weighs four to eight pounds.
• The flesh of a honeydew melon is usually pale green, and the peel ranges in color from a creamy yellow to green.
• Most of the honeydew melons you see in your local supermarket come from California, where they are in season from August until October.
• There are two types of honeydew: White honeydew has smooth, white skin and pale green flesh, and yellow honeydew has golden skin and green flesh. The white honeydews are said to be sweeter because they have a higher sugar content.
• According to the ASPCA, honeydew is non-toxic and safe for dogs, cats and horses to eat.

When it comes to honeydew nutrition, this melon contains carotenoids, including beta-carotene and phytoene, that are responsible for many of the fruit's health benefits, like its ability to reduce inflammation, inhibit oxidative stress and boost cardiovascular health.

It's also rich in vitamin C and contains other important nutrients that allow for the proper function of our immune, digestive and cardiovascular systems.

Eating honeydew melon can even help boost cognitive health and prevent mood disorders, like depression.

Nutrition Facts

Honeydew is a low-calorie fruit that's rich in fiber and vitamin C. It also contains important nutrients like potassium, B vitamins and magnesium.

A one-cup serving (about 177 grams) of honeydew contains about:

63.7 calories
16.1 grams carbohydrates
1 gram protein
0.2 gram fat
1.4 grams fiber
31.9 milligrams vitamin C (53 percent DV)
404 milligrams potassium (12 percent DV)
0.2 milligram vitamin B6 (8 percent DV)
33.6 micrograms folate (8 percent DV)
5.1 micrograms vitamin K (6 percent DV)
0.1 milligram thiamine (4 percent DV)
0.7 milligram niacin (4 percent DV)
17.7 milligrams magnesium (4 percent DV)
In addition, this melon provides vitamin A, pantothenic acid, calcium, iron, phosphorus, zinc and selenium.

Health Benefits

1. Great Source of Vitamin C

A cup of honeydew contains over 40 percent of your daily recommended value of vitamin C. This means that it provides beneficial antioxidants that help reduce the risk of inflammation and disease.

Eating vitamin C foods, like fruits and vegetables, can help improve your immunity, boost the health of your skin, promote your heart health and improve inflammatory conditions.

The vitamin C found in honeydew also plays an important role in a number of metabolic functions, like the activation of folic acid and conversion of cholesterol to bile acids. Research shows that vitamin C benefits serious conditions like diabetes, atherosclerosis, neurodegenerative disease and cancer.

2. Low in Calories and Helps Weight Loss

Not only is honeydew low in calories, containing only 64 in one cup, but it's the sweetest of all melon varieties. You can fulfill that craving for something sweet by snacking on some honeydew, while still sticking to your daily calorie goals.

High-volume, low-calorie foods like this fruit serve as the perfect snacks or additions to meals when you are trying to lose or maintain weight. Plus, because honeydew offers a range of nutrients, like vitamin C, vitamin A, potassium, magnesium and B vitamins, you know that you're staying well-nourished, which can sometimes be an issue when you're following a low-calorie diet.

3. Boosts Skin Health

The carotenoids and vitamin C found in honeydew make the fruit beneficial for your skin.
Studies indicate that vitamin C stimulates collagen synthesis and assists in antioxidant protection against UV-induced skin damage. Vitamin C also plays a role in wound healing, skin elasticity and general skin repair.

Adding honeydew melon and other fruits and vegetables containing high amounts of vitamin C promotes glowing, even-toned and healthy skin.

4. Rich in Fiber

One cup of honeydew contains 1.4 grams of fiber, which we need to help regulate digestion and cholesterol levels.

Why is a high-fiber diet so important? Studies highlight that it passes through your digestive system and, along the way, takes with it wastes, toxins, fat and cholesterol particles.

Eating fiber improves the health of your gut and aids your digestive system, keeping you regular. Honeydew contains both soluble and insoluble fiber, which means that it actually makes you feel full longer and adds bulk to your stool, helping ease issues like constipation.

5. Helps You Stay Hydrated

Approximately 90 percent of honeydew is made up of water - so eating a cup or two of this low-calorie fruit not only makes you feel full.

This is because of its fiber content and because you can eat a bigger volume without going over your calorie goals.

In addition to this, honeydew also helps you stay hydrated. That's exactly why it's an excellent snack on hot summer days or after a workout.

6. Provides Potassium

A cup of honeydew contains about 9 percent of your daily value of potassium, which is awesome considering that potassium is an essential nutrient for electrolyte balance in the body and helps decrease muscle cramps, reduce your risk of stroke and even alleviate high blood pressure.

Research suggests that eating potassium-rich foods can also help increase bone density and ward off conditions affecting your bones, like osteoporosis.

7. Supports Brain Function

Honeydew provides both vitamin B6 and folate, two B vitamins that are important for brain development and function.

A review published in Nutrients provides evidence that low folate and vitamin B6 levels are associated with poor cognitive function and can increase your risk of developing neurodegenerative conditions like Alzheimer's disease and dementia.

Plus, these B vitamins help improve your mood. Vitamin B6 benefits mood because it helps make the hormones serotonin and norepinephrine your happy hormones that control your mood, ability to concentrate and energy levels.

Research shows that preventing or reversing a folate deficiency can reduce your risk of developing mood disorders like depression.

8. Helps Boost the Immune System

Honeydew is a great source of vitamin C, which contributes to immune defense by supporting various cellular functions against pathogens that can make us sick.

Vitamin C also promotes oxidant scavenging activity in the skin, protecting us against environmental oxidative stress.

When we don't get enough vitamin C in our diets, it can result in impaired immunity and higher susceptibility to infections, which has been shown in studies. By adding honeydew and other foods rich in vitamin C to your diet, you can naturally boost your immune system.

9. Promotes Heart Health

Studies show that higher carotenoid intake is associated with significant reductions in the risk of cardiovascular disease. The carotenoids found in honeydew are beneficial for protecting our arteries against inflammation, blockages and free radical damage.

Research also displays that carotenoids (like the beta-carotene found in honeydew) may also help lower blood pressure, reduce non-HDL plasma cholesterol levels, prevent atherosclerosis, reduce pro-inflammatory cytokines and improve insulin sensitivity.

10. Has Cancer-Protective Effects

Honeydew melon is a source of carotenoids like beta-carotene that have anti-inflammatory and cancer-protective effects.

Research evaluating the role of carotenoids has found that diets high in the compounds are beneficial for a number of reasons, including preventing UV light damage that can lead to melanoma and reducing oxidative stress, a critical factor of the pathogenic process of many chronic disorders, including cancer.

On top of this, carotenoids found in honeydew have chemoprotective properties, according to research, helping protect healthy tissue from the harmful side effects that are caused by some anticancer drugs.



Honeydew vs. Cantaloupe

Honeydew and cantaloupe are both melon fruits that belong to the Cucurbitaceae family. They both provide free radical scavenging antioxidants and a number of health-promoting vitamins and minerals.

Both fruits contain vitamins A, C and K and minerals like potassium, folate, niacin, thiamine and magnesium. But melon to melon, cantaloupe packs a bigger nutritious punch.

A one-cup serving of cantaloupe contains less calories (54 calories in cantaloupe vs. 64 in honeydew), more vitamins A and C, more potassium, more B vitamins, and more magnesium.

That said, both cantaloupe and honeydew boast a range of health benefits, including their ability to boost cardiovascular health, promote healthy skin, boost the immune system, aid digestion and protect cognitive health.

Plus, both melons are on the Environmental Working Group's list of the clean 15, which is a list of the produce that's least likely to be contaminated by pesticides, as opposed to the dirty dozen that are the most likely to be contaminated.

Here's a difference between the two melons - honeydew and cantaloupe have different peak months, with cantaloupe having a peak season between April through August and honeydew's season beginning in August and lasting until October.

Although a ripe honeydew is known to have a sweeter taste, honeydew melons are sometimes picked before they have matured, and they won't mature off the vine, so that leaves them tasting pretty bland. For that reason, people often believe that cantaloupe is the tastier melon.

Risks and Side Effects

Honeydew nutrition is pretty impressive, but as is the case with most healthy foods, it best when consumed in moderation. Adding a cup of melon to your plate or incorporating it into a recipe comes with little risks or side effects.

When you consume too much honeydew, you may experience elevated blood sugar levels and even some digestive issues, like diarrhea.

In some cases, a honeydew allergy is possible. If you develop a rash, hives, mouth itching, cramps, troubling breathing, nausea or diarrhea after eating honeydew, avoid it completely and consult your health care professional.

Final Thoughts

Honeydew, a creamy, yellowish and oval-shaped fruit, is a member of the Cucurbitaceae family, which includes other vine-growing foods like cucumbers, squash, pumpkin and watermelon.

It is known to be the sweetest of all melons, and it has a distinct aroma, especially when it's ripe, that has fresh and sweet-floral characters.

This melon contains carotenoids, including beta-carotene and phytoene, and it provides vitamin C, vitamin B6, potassium, folate, magnesium, thiamine and vitamin K.

Benefits of this melon include its ability to help with weight loss, skin health, hydration, brain function, immunity, heart health and even protection against certain cancers.

To detect whether or not a melon is ready to eat, look for honeydews that have a pale cream rind, feel too heavy for their size and have a noticeable sweet smell.

Noni Juice: The Superfruit Beverage that Boosts Immunity

While lesser known than superfruits like acai berry or pomegranate, noni is a fruit that's earned its name as a superfood due to its many antioxidant and anti-inflammatory properties.

More specifically, noni juice has demonstrated a range of potentially beneficial effects as an anti-inflammatory drink in research studies, although leaves and seeds from the fruit are also consumed.

What are the benefits of taking noni juice? Researchers are now investigating whether it may help treat common chronic conditions such as cardiovascular disease and diabetes. Additionally, there's evidence it can be helpful for those dealing with joint pain, inflammatory skin conditions and digestive issues.

What Is Noni Juice?

Noni is a small, evergreen tree found in the Pacific Islands, Southeast Asia, Australia and India that often grows among lava flows. It's been used in folklore medicine for at least an estimated 2,000 years.

What is noni juice made out of? The noni tree, which goes by the scientific name Morinda citrifolia, grows a fruit that is bumpy and yellowish-white in color. The tree belongs to the Rubiaceae plant family, the same one that produces coffee beans.

Like many other fruits, noni fruit is squeezed into a juice and sold as such, but you can also get it as a juice concentrate or as a powder supplement. It's often found in combination with grape juice because this helps hide the unpleasantly bitter taste it possesses.

Noni juice and fruit isn't the only part of this tree that’s used to make medicine and supplements; the leaves, flowers, stems, bark and roots are also utilized in herbal and traditional systems of medicine. These parts are processed in various ways to make capsules, tablets and teas.

The popularity of noni as a supplement has grown mainly due to the high level of flavonoid antioxidants it contains, which provide far-reaching benefits due to lowering oxidative stress.

Health Benefits

1. Packs an Antioxidant Punch

Noni and grapeseed oil are two sources that provide a variety of antioxidants, such as anthocyanins, beta-carotene, catechins and flavonoids. Foods that provide antioxidants help reduce damage caused to cells due to oxidative stress, according to the National Institutes of Health.

Because oxidative stress is linked to so many health problems, benefits of noni juice may include lowering your risk for cancer, heart disease, diabetes, Alzheimer's disease and age-related macular degeneration. Recently, it's also been associated with reductions in obesity and obesity-associated metabolic dysfunction, thanks to its positive influence on the microbiome and gut health.

2. May Fight Pain Associated with Tumors

Can noni juice cure cancer? While there isn't evidence that it's a cancer treatment, the National Center for Complementary and Integrative Health reports that noni - as well as ginkgo biloba, isoflavones, pomegranate and grapeseed extract  may be cancer-fighting foods that can help with prevention by supporting the immune system.

In particular, the anticancer properties of anthraquinones, such as ucidin, alizarin, and rubiadin, make noni a superfruit of interest.

Anthraquinones, which are naturally occurring phenolic compounds, have been found to possibly prevent glucose from entering tumor cells, preventing metastasis, ultimately leading to cell death. This, in turn, is helpful in slowing the growth of cancer cells. Though research suggests that these compounds may help reduce pain and fatigue associated with cancer, it does not seem to reduce tumor size.

Anthraquinones are most commonly found in noni seeds and leaves. Unfortunately, a study published by Evidence-Based Complementary and Alternative Medicine found that some products containing noni may lack anthraquinones due to processing methods.

3. Combats Inflammation and Boosts Immunity

Research in the Journal of Natural Products showed that fermented noni fruit juice contains a new fatty acid, a new ascorbic acid derivative, and a new iridoid glycoside, a metabolite important for metabolism, along with 13 other compounds.

The study demonstrated detoxification benefits of noni due to the presence of enzymes known as quinone reductase. This suggests that noni juice can act as a strong anti-inflammatory food.

These traits may help reduce the effects of arthritis, according to research studies. By adding noni juice into your diet, you may be able to reduce symptoms tied to inflammation such as joint pain.

Additionally, the amino acids found in noni can help boost the immune system. Noni contains 17 amino acids, but the serine, arginine and methionine found in noni are particularly useful in keeping the body strong.

4. May Help Reduce Cholesterol and Blood Pressure

In a study conducted on cigarette smokers, a group known to be at particularly high risk for compromised heart health, findings revealed much lower cholesterol levels and triglycerides after the smokers consumed noni for 30 days.

Overall findings demonstrate that noni juice benefits the cardiovascular system by lowering inflammation in the body. There's also evidence that it can help to decrease high blood pressure. It seems to support maintenance of normal blood pressure thanks to its antioxidant activity and positive effects on inflammation pathways.

Finally, this fruit has been associated with improved tolerance for exercise and endurance, while decreasing joint pain and fatigue, according to a 2018 study. This implies that it may help people stick to healthy habits that can benefit both their weight and heart.

5. Might Prevent Parasitic Disease

Because of the rich supply of phenolic and aromatic compounds it contains, drinking noni juice may help prevent parasitic diseases, such as the type called leishmaniasis that occurs most often in tropical areas and southern Europe.

Researchers are now interested in using foods and natural supplements to provide protection against parasites since drug resistance and complications caused by medications are becoming more common.

Nutrition Facts

According to publications released by the University of Hawaii, 100 grams of pure noni juice contains about:

15 calories
3.5 grams carbohydrates
1.5 grams sugar
34 milligrams vitamin C (15 percent DV)
Noni fruit also provides small amounts of B vitamins, folate, calcium and potassium, in addition to certain fatty acids and amino acids (serine, arginine and methionine).

And most importantly, as explained above, it provides powerful antioxidants, such as anthocyanins, beta-carotene, catechins, and more.

Interesting Facts

Noni goes by several names around the world, including morinda, Indian mulberry, hog apple and canary wood. Its Latin name, however, is Morinda citrifolia.

The noni tree has many traditional uses in tropical countries, where various parts were used to treat intestinal issues, wounds and injuries to the skin, and swollen parts of the body affected by arthritis or poultices. Tahitian-sourced noni juice is also associated with reported health benefits including increased energy, improved well-being, fewer infections, improved sleep, and reduced asthma symptoms.

In recent years, this fruit has become a pretty big moneymaker, representing a $3 billion industry. A plant pathologist, Scot Nelson, from the University of Hawaii at Manoa's College of Tropical Agriculture and Human Resources, claims at around $1 per fluid ounce, noni is responsible for one of the world's highest profit-margins for juice beverages.

In addition to the juice, noni has become a popular supplement, mostly found dried and in powder. To achieve this, a patent reports that it starts from picking the fruit from the tree to a lengthy process of drying the leaves and eventually grinding them into a fine powder.

How to Use

Where can you buy noni juice? Some of the most popular types are grown in Hawaii, Polynesian Islands, and Tahiti and Costa Rica. If you aren't visiting these countries, look for noni products in health food stores or online.

Noni products are sold all over the world, especially in North America, Mexico, Asia and Australia where the supplements have gained popularity.

Most often it's consumed as a healing tonic by drinking the juice.

In addition to its fruit juice, noni is made into fruit leather. It's made from the fruit's dehydrated pulp and crushed leaves and can be found in natural medicines and cosmetics.

It's also sometimes consumed as a supplement in powder form or capsules.

Noni oil is another option; it's produced from pressed seeds and used topically in many products, including shampoos.

How to drink noni juice:

This fruit juice is usually combined with other juices to improve the taste.
Noni may remind you of a mango in size and color, but it doesn't contain the sweetness that the mango holds. The fruit is bitter, and this is why it's really more of a healing tonic than a refreshing juice beverage.

You can juice fresh noni fruit at home if you have a juicer, or you can purchase already-made noni juice at specialty grocery stores or online. Some juices are fermented which can result in higher concentrations of healthy bacteria, although studies suggest the level of microbiological substances and antioxidants depends on the exact type of noni and processing methods used.

How much should you drink? Most people should aim to stick to about 6 to 8 ounces daily, which has been associated with health improvements and won't contribute too much sugar to your diet. That being said, up to 25 ounces daily seems to be safe for most adults, as demonstrated in certain studies.

More research is needed overall, as there are many claims about this fruit that are unsupported by the U.S. Food and Drug Administration. Some reports indicate that it may cause liver problems and should be avoided if you have liver disease. Make sure to discuss it with your healthcare provider if you're taking medications to manage a chronic disease.

Though there have been reports of toxicity concerns of noni, it's been concluded that noni juice probably won't cause complications due to toxicity. Regardless, it's best to check with your doctor, especially if you're pregnant, breastfeeding or experiencing any health complications.

Final Thoughts

What is noni juice? It's a fruit juice made from a bitter fruit that grows on a tropical plant in the same plant family as coffee. It's high in antioxidants, as well as some amino acids and vitamin C.

It's often found in combination with grape juice, since this helps hide the unpleasantly bitter taste it possesses.

It can also be found in various forms: juice, powdered capsules, tablets, teas, and dried fruit leathers.

Benefits of noni juice may include: lowering joint pain and skin conditions, supporting the immune system, boosting heart health, and protecting against risk factors for cardiovascular disease and diabetes such as high cholesterol, blood pressure and triglycerides.

While it's usually well-tolerated, noni juice side effects are possible when you consume too much. Stick to small servings of about 8 ounces daily.

Alpha Lipoic Acid: Improve Insulin Sensitivity and Fight Diabetes!

What is it about foods like broccoli and spinach that make them so healthy? There's the fiber, vitamins and minerals, of course, but then there's other important chemical compounds we call antioxidants, too like alpha lipoic acid (ALA).

Chances are you've heard a lot about the many benefits of various antioxidants and high-antioxidant foods  fighting inflammation, helping beat cancer or heart disease, warding off depression and cognitive decline, and so much more but have you ever wondered what exactly antioxidants are and how they work in the body?

Alpha lipoic acid - one kind of antioxidant — is a type of compound found in plant foods we commonly eat that scavenges free radicals, fights inflammation and slows the aging process. But perhaps its most famous use is in treating diabetes naturally.

Humans also make a small amount of ALA on their own, although the concentration in our bloodstreams goes up substantially when we eat a healthy diet. Naturally abundant in foods like green veggies, potatoes and certain types of yeast, lipoic acid is similar to a vitamin in that it can also be man-made in a lab so it can be taken as an anti-inflammatory supplement (which is then called alpha lipoic acid).

What Is Alpha Lipoic Acid?

Lipoic acid is found in the body and also synthesized by plants and animals. It's present in every cell inside the body and helps turn glucose into fuel for the body to run off of. Is it essential that you consume a certain doseage of alpha lipoic acid every day? Not exactly.

Even though we can make some of it on our own without supplements or outside food sources (which is why it's not considered an essential nutrient), eating an antioxidant-packed diet plus potentially using ALA supplements can increase the amount circulating in the body, with studies show has far-reaching benefits.

ALA's most valuable role in the body is fighting the effects of free radicals, which are dangerous chemical-reaction byproducts that form during the process of oxidation. Within our cells, ALA is converted into dihydrolipoic acid, which has protective effects over normal cellular reactions.

As oxidation takes place in the body over time due to normal chemical reactions like eating or moving, but also from exposure to environmental pollutants and toxins certain compounds can become very reactive and damage cells. At times, this causes abnormal cells to grow and multiply, or it can have other effects like slowing metabolic efficiency and changing neuron signaling.

Like other antioxidants, alpha lipoic acid can help slow down cellular damage that is one of the root causes of diseases like cancer, heart disease and diabetes. It also works in the body to restore essential vitamin levels, such as vitamin E and vitamin C, along with helping the body digest and utilize carbohydrate molecules while turning them into usable energy.

In addition, alpha lipoic acid works like a synergist with B vitamins, which are needed for turning all macronutrients from food into energy. And it's synthesized and bound to protein molecules, making it act as a cofactor for several important mitochondrial enzymes.

Something that makes ALA unique is that it's both water-soluble and fat-soluble, unlike other nutrients (like B vitamins or vitamin A, C, D or E), which can only be properly absorbed with either one or the other.

There's some evidence that ALA is acts as a heavy metal chelator, binding to metals (also called toxins) in the body, including mercury, arsenic, iron and other forms of free radicals that make their way into the bloodstream through water, air, chemical products and the food supply.

Finally (as if this wasn't enough!), alpha lipoic acid can increase how the body uses a very important antioxidant known as glutathione, and it might increase energy metabolism too which is why some athletes use ALA supplements for enhanced physical performance.

Health Benefits

Because it acts like an antidote to oxidative stress and inflammation, alpha lipoic acid seems to fight damage done to the blood vessels, brain, neurons, and organs like the heart or liver. This mean it offers numerous benefits throughout the whole body, from naturally treating Alzheimer's disease to controlling liver disease.

Because ALA isn't an official essential nutrient, there hasn't been an established daily recommendation needed to prevent a deficiency. However, being low in antioxidants in general can speed up in the aging process, resulting in symptoms like a weakened immune function, decreased muscle mass, cardiovascular problems and memory problems.

Here are five ways that including more alpha lipoic acid in your diet (and for some people taking supplements too) can help keep you feeling young and healthy:

1. Fights Diabetes and Diabetic Complications

Because alpha lipoic acid can protect cells and neurons involved in hormone production, one benefit is it offers protection against diabetes. ALA is considered an effective drug in the treatment of diabetic distal sensory-motor neuropathy, which affects about 50 percent of people with diabetes.

In dietary supplement form, ALA seems to help improve insulin sensitivity and might also offer protection against metabolic syndrome — a term given to a cluster of conditions like high blood pressure, cholesterol and body weight. Some evidence also shows that it can help lower blood sugar levels.

ALA is used to help relieve complications and symptoms of diabetes caused by nerve damage, including numbness in the legs and arms, cardiovascular problems, eye-related disorders, pain, and swelling. That's why it should be part of any diabetic diet plan to treat this common disorder. People who experience peripheral neuropathy as a side effect of diabetes can find relief from pain, burning, itching, tingling and numbness using ALA, although most studies show that high doses in IV form are most effective as opposed to eating ALA-rich foods.

A major benefit of alpha lipoic supplementation in diabetics is the lowered risk for neuropathic complications that affect the heart, since around 25 percent of people with diabetes develop cardiovascular autonomic neuropathy (CAN). CAN is characterized by reduced heart rate variability and is associated with an increased risk of mortality in people with diabetes.

Research suggests that supplementing with 600 milligrams a day of ALA (or LA as it is sometimes called) for three weeks significantly reduces the symptoms of diabetic peripheral neuropathy, although some doctors choose to use doses up to 1,800 milligrams a day safely in their patients under supervision.

2. Preserves Eye Health

Oxidative stress can damage nerves in the eyes and cause vision problems, especially in people with diabetes or older adults. Alpha lipoic acid has been used successfully to help control symptoms of eye-related disorders, including vision loss, macular degeneration, retina damage, cataracts, glaucoma and Wilson's disease.

Results from certain studies demonstrate that long-term use of alphalipoic acid has beneficial effects on the development of retinopathy since it halts oxidative damage that can result in modified DNA in the retina.  As people age, their vision becomes much more compromised, which is why it's important to eat a nutrient-dense diet well before old age to prevent degeneration of eye tissue or vision loss early on.



3. Prevents Memory Loss and Cognitive Decline

We know that a nutrient-dense diet filled with various colorful brain foods helps protect memory. Some health care professionals use alpha lipoic acid supplements to further help prevent their patients from experiencing neuron damage, memory loss, motor impairment and changes in cognitive functioning because of it antioxidant activity.

ALA seems to easily make its way into the brain by passing the blood-brain barrier, where it can protect delicate brain and nerve tissue. It's also used to prevent strokes and other brain problems, including dementia in older adults.

Recent experiments using rats have shown that ALA can help reverse the damage in aging cells of the brain, improve performance in memory tasks, lower oxidative damage and improve mitochondrial function, although we still don't know how well these benefits can apply to aging humans.

4. Helps Boost Glutathione

Glutathione is considered the master antioxidant by many experts, since it's crucial for immunity, cellular health and disease prevention. Some studies have found that 300-1,200 milligrams of alpha lipoic acid helps increase the ability of glutathione to regulate the body's immune response and fight off diseases like diabetes/insulin resistance or even HIV/AIDS.

In adults, supplementation with alpha lipoic acid seems to positively impact patients with immune deficiency syndromes and serious viruses by restoring blood total glutathione levels and improving functional reactivity of lymphocytes to T-cell mitogens.

5. Might Help Protect Skin from Damage

When it comes to battling physical signs of aging on the skin, certain studies have found that topical treatment creams containing 5 percent alpha lipoic acid can help reduce fine lines caused by exposure to sun ways. Skin damage is one side effect of high amounts of free radicals, which is why antioxidant-packed fruits and veggies are said to keep you looking young.

Best Sources

The best way to get any nutrients is ideally through real food sources, since this is how your body knows how to absorb and use various chemicals best. ALA is found in many different plant and animal sources, since it's bound to protein molecules (especially lysine).

The concentration of ALA in different foods can vary widely depending on where they're grown, the quality of the soil, how fresh they are and how they're prepared, so it's hard to quantify how much is in each type of food. There hasn't been much research done to draw conclusions about how much ALA is found in particular foods, although we know vegetables and certain organ meats seem to be highest.

That being said, when you eat a whole food-based diet and vary the types of things you eat, chances are you consume a decent amount in addition to what your body already makes on its own.

Here are some of the best food sources of alpha lipoic acid :

Broccoli
Spinach
Red meat
Organ meat (sch as liver, hearts, kidneys from beef or chicken)
Brussel sprouts
Tomatoes
Peas
Brewer's yeast
Beets
Carrots

Dosage

If you do choose to take ALA supplements, keep in mind that taking more won't always offer better results. While side effects and risks of taking more seem to be very rare (considering it's a natural chemical found in the body at all times), as little as 20-50 milligrams per day seems to be beneficial for general preventative health. Larger doses up to 600-800 milligrams per day are sometimes used in patients with diabetes or cognitive disorders but not recommended for the general public.

Dosage recommendations differ depending on who you ask, but below are some general guidelines that are within the safe range:

• 50-100 milligrams for antioxidant purposes in generally healthy adults
• 600-800 milligrams for patients with diabetes (divided into two doses, usually tablets are 30–50 milligrams each)
• 600-1,800 milligrams for patients with neuropathy and diabetic neuropathy (dosages this high should only be taken with supervision from a doctor)

According to researchers from Oregon State University, the amounts of lipoic acid available in dietary supplements (ranging in dosage from 200-600 milligrams) can be as much as 1,000 times greater than the amounts that could be obtained through someone's diet alone! Taking ALA supplements with a meal is believed to decrease its bioavailability, so most experts recommend taking it on an empty stomach (or at least one hour before or after) for the best results.



Side Effects

Alpha lipoic acid supplements haven't been studied in children or women who are pregnant or breastfeeding, so right now it's intended for use in adults only.

Side effects of ALA in supplement form are generally rare but for some people can include: insomnia, fatigue, diarrhea, skin rash or low blood sugar levels (especially in people with diabetes or low blood sugar who are taking medications).

Drug Interactions

Some potential interactions, or circumstances where you want to speak to your doctor before taking extra alpha lipoic supplements, include:

• if you have a thiamine deficiency (vitamin B1), which is associated with liver disease/alcohol abuse
• if you're taking any medications for diabetes for insulin control, since this can raise the risk for hypoglycemia and low blood sugar
• if you're recovering from chemotherapy treatment or taking cancer medications if you have a history of a thyroid disorder

Olives Nutrition Facts: Fights Cancer, Heart Disease and Diabetes

They might be small, but did you know that olives nutrition packs quite a healthy punch? It's true.

Known mostly for making versatile, benefit-rich olive oil, olives are bursting with rich phytonutrients and are known for their high vitamin E content, cancer-fighting antioxidants and cardiovascular benefits. But that’s not all. What else does olives nutrition provide? Let's take a look.

What Are Olives?

Known mostly for their oil, olives are enjoyed all over the world. Native to the Mediterranean regions of Asia, Europe and Africa, olives come in many sizes and varieties, and offer a number of great health benefits.

Olives are a main component in the nutritious Mediterranean diet, which puts good fats at the forefront and encourages olive oil as the primary source of dietary fat. The diet doesn't encourage reducing fats, but rather replacing unhealthy fats with healthy ones like monounsaturated fats, which are found in olives.

Is an Olive a Fruit or a Vegetable?

If someone asked whether olives are a fruit or vegetable, most people probably wouldn't know the answer. Olives seem like they are in a category all their own, when in fact they're a fruit called a drupe (or stone fruit).

Drupes are characterized by a hard center pit (or stone) that holds a seed, surrounded by fleshy fruit. Their high fat content makes them a strange fruit, but they’re closely related to peaches, mangoes and even almonds.

Here are some more interesting facts about olives:

• The olive tree grows short and stout and usually peaks at 25 to 50 feet tall.
• Olives have been harvested anywhere between 6,000 and 8,000 years ago in the Eastern Mediterranean region.
• The olive branch has long been a symbol for peace and victory. The olive took years to cultivate, with growers waiting decades for fruit to harvest. Because of the time and patience needed, it was assumed those who chose to grow olives planned to live a long, peaceful life.
• In early Christian art, the olive branch appears with a dove to symbolize peace and the Holy Spirit in the Gospels. In Ancient Greece mythology, Athena competed with Poseidon to rule Athens. Athena won after planting the first olive tree because the court of gods and goddesses decided that was the better gift.
• Olives are harvested from October to January. Olive fruits cannot be eaten off the tree, as they're hard and bitter. Olives not being used for oil are hand-harvested to prevent bruising.

Health Benefits

1. Provide Tons of Antioxidants

Oxidation within the body is proven to be connected to the progression and growth of many diseases like heart disease and cancer. Olives are a high-antioxidant food that mainly provide polyphenols, which are antioxidants that have proven anticancer, antidiabetic, anti-aging and neuro-protective effects.

Olives even help boost blood levels of glutathione, which is one of the body's most important antioxidant nutrients because of it's ability to recycle antioxidants. Although each form of olive has varying levels of antioxidants, they're present in all of them. The benefits from antioxidants like those found in olives transcend almost all body systems and can be a major factor in disease prevention and treatment.

2. Lower Cholesterol and High Blood Pressure

Because olives are a good source of good fats, they don't damage arteries the way other fats do. Studies have proven olives' ability to lower blood pressure and help control and lower cholesterol as well. The hypotensive (lowering blood pressure) effects of olives are due to the oleic acid they contain.

Studies have shown significant decreases in blood pressure and overall cardiovascular inflammation after consumption of olives, olive oil and other food items in the Mediterranean diet.

3. Relieve Pain

Inflammation is at the root of disease, pain and injury in the body. NSAID pain relievers are effective in curbing pain but do damage to a number of other body systems. Olives are a natural ibuprofen. They inhibit the growth of enzymes that create inflammation and thus work as a natural pain reliever.

Inflammation also plays a large role in cardiovascular disease, which is another reason olives are heart-healthy.

4. Treat and Prevent of Cancer

The Mediterranean region has substantially lower levels of cancer than European and American countries. The phenolic compounds in olives have shown anti-tumor capabilities particularly in the breast, colon and stomach. There is promising evidence that olives are some of the best cancer-fighting foods around.

As with most dietary cancer therapies, the outlook is promising, but more research is needed.

5. Boost Heart Health

Olives nutrition has all of the things needed for a healthy heart and cardiovascular system: antioxidants, anti-inflammatory capabilities, healthy fats, as well as a great supply of copper and Vitamin E, both of which are important for optimum heart health.

A diet containing olives can not only treat symptoms of heart disease, but it has also been proven to significantly reduce the risk of heart-related complications, even in individuals with genetic predisposition to high blood pressure and heart problems. Olives nutrition can also help prevent coronary heart disease.

6. Work as a Natural Probiotic

A review of studies published in the European Journal of Nutrition showed that the phenolic compounds in olives can increase the number of good bifidobacteria, which produce vitamins and antibacterial chemicals in the body. Thus, olives improve gut health and enhance microbiome function.

7. Lower Risk for Diabetes and Obesity

Because olives are high in monounsaturated fats, they greatly reduce the risk for type 2 diabetes and obesity when substituted for foods containing other, more harmful fats. The antioxidants in olives also help inhibit the damage from diabetes-related oxidative stress, which makes olives an effective treatment for hyperglycemia and diabetic complications.

A review published in The American Journal of Clinical Nutrition studied the effects of olive oil consumption on type II diabetes incidence. Researchers followed 59,930 women 37-65 years old form the Nurses Health Study (NHS) and 85,157 women 26-45 years old from the NHS II who were free of diabetes, cardiovascular disease and cancer at baseline.

After 22 years of follow-up, results suggested that higher olive oil intake is associated with modestly lower risk of T2D in women and that hypothetically substituting other types of fats and salad dressings (stick margarine, butter, and mayonnaise) with olive oil is inversely associated with T2D.

In a randomized, single-blinded, placebo-controlled in 41 overweight or obese of adults 65 and older, the group provided olive oil to replace other oils showed decreased blood pressure, increased good cholesterol, and overall cardio-metabolic and immunological health benefits over the control group. This shows olives nutrition has the potential to treat obesity naturally.

8. Help Fight Infections

Many studies show how effective olives are in fighting off certain microbial, viral and fungal infections. Olive fruit and olive leaf extract have been used in this capacity in folk medicine and just recently have been proven in studies.

When tested, olive extract inhibited the growth of a number of viral, fungal and bacterial infections, including MRSA.

9. Prevent Osteoporosis

Olive polyphenols are beneficial in preventing bone loss. Many studies have shown the effectiveness of these compounds in the formation and maintenance of bone. Thanks to the phytonutrients that olives nutrition provides, olives should be added to any osteoporosis diet treatment.

Olives vs. Olive Oil

The distinction between the fruit and the oil lies in preparation and processing. There are pros and cons to both, but when consumed in recommended servings, they're both incredibly beneficial to your health.

Olives:

25 percent fat
Higher sodium: Olives are cured or pickled in salt
Olives have fiber, vitamin E, vitamin A, and are good sources of copper and calcium
Beneficial polyphenol content is lower than olive oil but polyphenols are still highly present in fruits harvested early and those that were irrigated properly

Olive Oil:

Almost 100 percent fat
Lower sodium: almost zero sodium
Beneficial polyphenols are preserved in extra virgin olive oil

Nutrition Facts

Olives are a low-calorie snack option and great added ingredient to scores of dishes like salads, pastas and pizza. Although there are many varieties of olives, most have a similar nutritional makeup.

An average olive weighs approximately four grams, so the following nutritional information applies to a serving of about 40 olives.

100 grams of green olives, canned or pickled have (in recommended daily values):

• 145 calories
• 3.8 grams carbohydrates
• 1 gram protein
• 15.3 grams fat
• 3.3 grams fiber
• 1,556 milligrams sodium (65 percent)
• 3.8 milligrams vitamin E (19 percent)
• 393 IU vitamin A (8 percent)
• 0.1 milligram copper (6 percent)
• 52 milligrams calcium (5 percent)
• 0.5 milligram iron (3 percent)
• 11 milligrams magnesium (3 percent)

Sodium Concerns

As a high-sodium food, you might ask, Are olives really good for you? With a serving this large (100 grams), the sodium content is high (1,556 milligrams per 100 grams or 65 percent DV), and it can be high in many varieties because of the curing process. But when eaten in correct serving sizes, olives are very healthy. It's important to keep an eye on sodium content if and when that information is available, as some olives are cured differently than others.

Fats in Olives

Although the fat content in olives is also high, it's primarily good fat. Olives provide monounsaturated fatty acids, and more specifically oleic acid, which is linked with a number of health benefits like lowering inflammation and helping fight heart disease. (20) The fats found in olives and the Mediterranean diet are a great substitute for harmful fats.



Purchasing

Many grocery stores now offer olive options beyond what you can find in traditional jars and cans. Olive bars, which feature a number of different varieties, are available to let you experiment with different types without buying an entire container.

Some olives are pitted, while others are stuffed with peppers, garlic or cheeses. Some popular olives include kalamata olives, which are cured in a red-wine vinegar brine. Green olives are harvested early and therefore have the highest polyphenol content. They're used in martinis and come in many tasty, stuffed varieties.

Olive fruit with the highest phenolic content include Cornicabra, Coratina, Moraiolo and Koroneiki. Black olives, which have the highest oil content but the lowest phenolic levels, typically come in cans and are a popular toppings for pizzas and dips.

Olive Classifications

• Green olives: Harvested in October at the earliest stages of maturity.
• Pink olives: Slightly riper, these have a rose or brown color and are harvested in November prior to reaching full maturity.
• Black olives: Harvested in December at full maturity, they’re smooth with a black skin and deep reddish-black hue.
• Wrinkled black olives: Not to be confused with dry-cured olives, these are fully ripened fruits harvested in January.

Olives can be enjoyed on their own or paired with meats and cheeses for a great appetizer. Olives can be ground into spreads or used as a condiment. They can also be added as a zesty ingredient to many dishes. The best part about olives is that they're very easy to incorporate, as they pair well with many flavors and textures.

Side Effects

Olive allergies do exist, but are very rare. If you're concerned, try olives in moderation for the first time. In addition, some olives contain heavy metals, but levels are generally below legal limits and are therefore safe.

Acrylamide is present in some canned, black olives (some with higher levels than others). Large amounts of acrylamide are linked to higher risk of cancer and should be limited, if not completely avoided.

If the information is available, it's important to keep an eye on sodium levels, as some olives have higher sodium levels due to processing.

Final Thoughts

• Known mostly for making versatile, beneficial olive oil, olives are bursting with rich phytonutrients and are known to provide antioxidants, lower cholesterol and high blood pressure, relieve pain, treat and prevent cancer, boost heart health, work as a natural probiotic, lower risk for diabetes and obesity, help fight infections, and prevent osteoporosis.
• The distinction between the fruit and the oil lies in preparation and processing. Olives have higher sodium and less fat, while olive oil has more beneficial polyphenols that are preserved in extra virgin olive oil.
• Olives are a high-sodium food, so look for organic olives that don't have any added sodium. In addition, as with most foods, consume them in moderation.
• Olives are actually a fruit called a drupe (or stone fruit). Drupes are characterized by a hard center pit (or stone) that holds a seed, surrounded by fleshy fruit.

Bitter Melon: the Medicinal Fruit for Diabetes, Cancer and More

Bitter melon (Momordica charantia) is a type of edible, medicinal fruit that is native to Asia, Africa and parts of the Caribbean. It has a very long history of use in China, Ayurvedic medicine - a traditional system of healing that has been practiced for India for over 3,000 years - and also in some of the healthiest places of the world, such as Okinawa, Japan (one of the world's blue zones).

Records show that culinary and medicinal uses of bitter melon originated in India, then were introduced into Traditional Chinese Medicine practices around the 14th century. Knowing that bitter foods tend to be cleansing for the body and capable of boosting liver health, the Chinese were attracted to bitter melon's extremely sour taste. They began cooking and using the fruit in recipes, as well as juicing it to create a tonic in order to help treat such conditions as indigestion, an upset stomach, skin wounds, chronic coughs and respiratory infections.

Bitter melon has been the focus of well over 100 clinical and observational studies. It's best known for its hypoglycemic affects (the ability to lower blood sugar), and research shows that the melon's juice, fruit and dried powder can all be used to mimic insulin's effects and treat diabetes.

Although researchers state that further studies are required to recommend its use for certain conditions, according to a 2004 review published in the Journal of Ethnopharmacology, findings show that bitter melon has some of the following benefits:

Managing blood sugar levels and diabetes
Reducing respiratory infections such as pneumonia
Lowering inflammation and raising immunity
Treating abdominal pain, peptic ulcers, constipation, cramps and fluid retention
Increasing cancer-protection
Reducing fevers and coughs
Lowering menstrual irregularity
Treating skin conditions including eczema, scabies and psoriasis
Antiviral, antibacterial and anthelmintic properties (including those that can be used to prevent or treat parasites, HIV/AIDS, malaria and even leprosy)
Treating gout, jaundice and kidney stones
Managing symptoms of autoimmune disorders including rheumatoid arthritis

What Is Bitter Melon?

Momordica charantia goes by several common names around the world, including bitter melon, bitter gourd, balsam, bitter apple and carilla fruit. It belongs to the cucurbitaceae plant family and today is primarily grown in two varieties for its medicinal benefits (M. charantia var. charantia and M. charantia var. muricata), mostly throughout parts of India.

Over a dozen different species of the plant can be found growing throughout the world, and the beneficial properties, taste, texture, size and appearance differ from plant species to species. The most widely grown type of bitter melon plant produces a small, round fruit that has a distinct, highly sour/tart taste.

The immature fruit is sometimes eaten as a vegetable and added to stir-fries or other recipes, especially throughout Asia. It can be consumed both raw and when cooked, as well as used to make a concentrated extract that contains high levels of anti-inflammatory, antibacterial, antiviral compounds.

Nutrition Facts

• According to the National Bitter Melon Council, at least 32 active chemicals have been identified in bitter melon.
• What gives the bitter melon plant it's signature sour flavor is a type of alkaloid momordicine compound, which is produced in the plant's fruit and leaves.
• In immature vegetable form, bitter melon is also a good source of nutrients including vitamin A, vitamin C, iron and phosphorus.
• One of its most important attributes, Momordica charantia contains biologically active phytonutrients and antioxidants. These include chemical compounds such as phenolic acids, glycosides, saponins, alkaloids, fixed oils, triterpenes, insulin-like peptides, and certain types of anti-inflammatory proteins and steroids.
• Studies have identified specific phenolic and flavonoid compounds within bitter melon that are responsible for many of its anti-diabetic and anti-cancer effects. These include gallic acid, tannic acid, catechin, caffeic acid, p-coumaric, gentisic acid, chlorogenic acid and epicatechin. Research shows these help to reduce inflammation, balance hormones, regulate appetite, help prevent obesity, prevent tumor growth and much more.

Health Benefits

1. Helps Normalize Blood Sugar Levels

Findings from both human and animal studies have demonstrated a hypoglycemic effect of concentrated bitter melon extract, meaning it helps to lower blood glucose (sugar) levels and regulate the body's use of insulin. In many ways, bitter melon extract acts just like insulin that the body produces naturally.

The Journal of Ethnopharmacology reports that Over 100 studies using modern techniques have authenticated its use in diabetes and its complications. Diabetic symptoms and complications that bitter melon extract can help to manage include:

• Insulin resistance and high blood sugar levels
• Nephropathy (kidney damage)
• Eye disorders such as cataracts or glaucoma
• Hormonal irregularities and menstrual changes in women
• Heart complications and blood vessel damage
• While multiple studies have found that Momordica charantia can be beneficial in normalizing blood sugar and managing diabetes, its effects seem to depend on how it is consumed. A 2013 study published in the Journal of Agricultural Food Studies showed that bitter melon consumed in both raw or juice form helps to lower blood glucose levels in healthy and diabetic animals, although other studies have found that responsiveness differs depending on the individual.

This study analyzed the hypoglycemic effects of bitter melon extract and seeds on mice with either normal or elevated blood sugar levels. The data showed that bitter melon extract (1 g/kg) significantly lowered the blood glucose level of both normal and diabetic mice.

It did so primarily by regulating the insulin signaling pathways in muscles and fat cells (adipose tissues), helping cells to take up more glucose from the blood as needed. Bitter melon was shown to target insulin receptor sites and stimulate downstream pathways, leading researchers to conclude it can serve as a beneficial regulator of glucose metabolism.

Other research has identified a mixture of active constituents within bitter melon that are responsible for its anti-diabetic abilities. These include: steroidal saponins (known as charantins), insulin-like peptides and alkaloids, which are most heavily concentrated in fruit of the Momordica charantia plant.

2. Fights Bacterial Infections and Viruses

Research has demonstrated that bitter melon contains several forms of antibacterial as well as antiviral agents. These agents are capable of lowering susceptibility to such infections as Helicobacter pylori (a very common bacteria tied to the formation of stomach ulcers when someone's immune function is low), along with viruses including HIV.

A report printed in the International Journal of Microbiology states that powdered bitter melon has been used in Ayurveda for centuries for dusting over leprous and other intractable ulcers and in healing wounds, especially when mixed with cinnamon, long pepper, rice, and chaulmugra oil. In recent years, bitter melon extract has been successfully used against pylorus ligation, aspirin and stress-induced ulcers in rats, showing significant reductions in ulcer symptoms.

Additionally, studies have identified anthelmintic agents within bitter melon, a group of anti-parasitic compounds that help expel parasitic worms and other internal parasites from the body. Anthemintics work by killing parasites internally, without causing significant damage to the host (the person or animal carrying the parasite).

3. Improves Digestive and Liver Health

There's evidence that bitter melon extract can help reduce stomach and intestinal disorders, decrease kidney stones, help prevent liver disease and improve liver function, help treat parasitic worms that enter the GI tract, reduce symptoms of inflammatory bowel disease (including colitis) and improve overall digestive health.  Research done at Annamali University in India showed that extract from bitter melon increased levels of glutathione peroxidase (GPx), superoxide dismutase (SOD) and catalase, helping to improve detoxification and prevent liver damage.

Bitter melon also has natural laxative effects, and therefore helps to relieve constipation. A traditional use of bitter melon was for reducing stomach pains and ulcers. Recently, it has even been discovered that it can help act against Helicobacter pylori bacteria that contributes to ulcer formation.

4. Can Help Increase Cancer Protection

Although study results have been inconsistent, several studies have demonstrated bitter melon's efficacy in preventing or managing various types of cancers: lymphoid leukemia, lymphoma, choriocarcinoma, melanoma, breast cancer, skin tumor, prostatic cancer, carcinoma of the tongue and larynx, bladder cancer and Hodgkin's disease.

How does bitter melon act like a cancer-fighting food?

The Department of Biophysics, Molecular Biology and Bioinformatics at the University of Calcutta states that Momordica charantia has anti-cancerous, anti-mutagenic, anti-tumourous properties.

While more research is still needed, to date a small group of studies have found that cancer patients using bitter melon in addition to other treatments have shown promising results. Extracts of bitter melon have been shown to increase metal chelating, promote detoxification, prevent lipid peroxidation, and inhibit free radical damage which contributes to cell mutations and tumor growth.

The School of Biomedical Sciences at University of Hong Kong has identified over 20 active components within bitter melon that have anti-tumor properties. On conclusion of their research regarding bitter melon as an anti-diabetic, anti-HIV and anti-tumor compound, they stated that bitter melon is a cornucopia of health and deserves in-depth investigations for clinical application in the future.

5. Reduces Respiratory Disorders and Symptoms

Through increasing detoxification, improving blood flow, lowering inflammation and decreasing free radical damage, bitter melon is capable of preventing common illnesses such as coughs, colds or the flu.

A strong immune system and well-functioning digestive system are essential for fending off potential infections and diseases, as well as reducing seasonal allergies and asthma. In Traditional Chinese Medicine, juice from bitter melon fruit has been used to treat dry coughs, bronchitis and sore throats for hundreds of years.

Studies today show that bitter melon juice, fruit and seeds can be beneficial for preventing respiratory illnesses, coughs, mucus and food allergies.

6. Helps Treat Skin Inflammation and Wounds

Several studies have identified anti-inflammatory compounds within bitter melon that help treat skin conditions such as eczema and psoriasis. Due to its antibacterial properties, traditionally (and sometimes still today) bitter melon has also been used topically on the skin to treat deep skin infections (abscesses) and wounds without the use of antibiotics.

7. May Help Prevent Obesity an Heart Disease

The fruit extract of bitter melon has shown strong antioxidant activities in both human and animal studies. In addition to balancing hormones related to diabetes, there's potential for bitter melon to act as a therapeutic agent for preventing obesity and other symptoms related to metabolic syndrome and cardiovascular disease (such as high cholesterol and high blood pressure).

Although more research is still needed, experimental animal and clinical studies show that bitter melon is beneficial in preventing weight gain by way of mediating and inducing lipid and fat metabolizing processes, gene expressions that control appetite and body weight, and reducing inflammation.

A 2015 report published in the Journal of Lipids showed that bitter melon has metabolism-boosting effects:

Proinflammatory cytokines and oxidative stress have been shown to be responsible for developing metabolic disturbances, such as insulin resistance and activation of immune response in liver, adipose tissue, and muscles. Several investigational reports suggest that bitter melon can reduce body weight in high fat diet induced obesity in laboratory animals. Bitter melon supplementation prevented the body weight gain and visceral fat mass significantly in rats fed high - weight reduction may be a result of increased fatty acid oxidation which ultimately facilitates weight reduction.

Interesting Facts

Asian and African folklore and herbal medicine practitioners were some of the first to adopt bitter melon. The fruit has been used in healing systems native to places such as India, Indonesia, Turkey, Japan and Turkey for at least 700 years!

In Turkish folk medicine, bitter melon is known as a stomach soother, despite its strong, sometimes off-putting taste. Turkish healers used bitter melon hundreds of years ago to soothe ulcers, constipation, water retention, bloating and more.

In India, bitter melon is considered one of the most important plants for Ayurvedic ethnobotanical practices. In Ayurveda, the fruit has been used to help balance hormones, manage symptoms of diabetes, reduce digestive upset, treat skin disorders or wounds, and also as a natural laxative for treating constipation. Bitter melon has also earned a reputation for acting a natural cough suppressant and protector of respiratory diseases.

Today, bitter melon is still widely used as a vegetable in daily cooking in places like Bangladesh and several other countries in Asia. As it has been for hundreds of years, it's still used as a medicinal plant for the treatment of various diseases in developing countries (like Brazil, China, Colombia, Cuba, Ghana, Haiti, India Mexico, Malaya, Nicaragua, Panama and Peru) due to its availability, low cost and multi-purpose uses. It's also a popular addition to stir-fries in China, India and Japan and promoted for its digestive-boosting benefits.

How to Use

Bitter melon fruit can be eaten on its own, cooked with, or consumed in extract/tablet form. Look for immature melon fruit that is green, firm and free from bruising or splitting. Store it at cool temperatures, ideally in the refrigerator, for 1-2 weeks or until its green color starts to shot spots.

If you're able to find the whole fruit, you can try cooking it in a way that it's traditionally prepared in Asia: stir-frying it with potatoes, garlic, chili and onion until some of its strong smell is reduced.

Up to 100 milliliters of fresh bitter melon juice can be taken once a day. If you'd like to reduce the bitterness of the fresh fruit or fresh fruit juice, use a small amount diluted with fresh squeezed fruit or veggie juice, or add a small amount of raw honey.

Dosage of bitter melon extract depends on the condition being treated. Most research shows that taking around 1000-2000 milligrams daily has the strongest effects. Many brands recommend splitting doses into 2-3 servings and taking capsules after meals to help with absorption.

Bitter melon is usually taken in doses of 1-2 capsules, three times a day after meals, for up to 3 months. This amount has been shown to help with improvement in blood sugar management/diabetic conditions, but not enough is known about its effects when used for more than 3 months straight.

Look for pure bitter melon extract in tablet or capsule form that is ideally certified organic, Non-GMO Project Verified, gluten-free, magnesium stearate free, and contains no synthetic additives.

Risks and Side Effects

Based on research that's available at this time, bitter melon is meant to be used in conjunction with other preventive measures (like eating a healthy diet and exercising to control inflammation), along with conventional treatments when necessary. Here are some possible side effects and precautions to consider before using bitter melon products:

• While this melon has proven hypoglycemic effects, available scientific data is not sufficient to recommend its use for treating diabetes without careful supervision and monitoring. The Memorial Sloan Kettering Cancer Center concludes that bitter melon cannot be recommended as a replacement therapy for insulin or hypoglycemic drugs at this time, so if you're pre-diabetic or diabetic, it's best to talk to your doctor about using bitter melon extract in addition to your current treatment plan. Because bitter melon lowers blood sugar, it can interact with medications for diabetes. If you take diabetes medications keep in mind it might lower your blood sugar too much, and therefore monitoring is recommended.
• Pregnant women, those who are trying to become pregnant, and women who are breastfeeding should not consume bitter melon, since research shows that it has some abortifacient properties (those that can cause miscarriages), can cause menstrual bleeding, and has certain anti-fertility capabilities.
• If you've recently undergone surgery, have been fasting, or lost substantial blood for another reason, bitter melon should be avoided, since it can interfere with blood sugar control and cause side effects like dizziness or fainting.

Final Thoughts

Bitter melon (also commonly called bitter gourd) is a sour, green fruit is commonly eaten in Asia and used around the world for its many medicinal properties.

Benefits include increasing immunity, lowering diabetes symptoms, fighting free radical damage and inflammation, treating skin problems, improving digestion and helping to prevent cancer.

It can be consumed raw, cooked or extract and tablet form. Between 1,000-2,000 milligrams of this melon extract daily (split into 2-3 dosages) is usually recommended for treating most conditions, although bitter melon should be avoided by pregnant women, those taking diabetic medications, and people recovering from surgery.

Chicory Root: The Coffee Substitute Loaded with Fiber

Do you love your morning of cup of nutrition-rich coffee but find yourself worried about a caffeine overdose? Chicory root may be just the answer you're looking for.

This popular coffee substitute does so much more than just take the place of your favorite breakfast beverage. In addition to providing a boost of extra dietary fiber, chicory root adds a smooth, creamy texture to foods, which makes it a great fat replacement in ice creams, margarines and dressings for those looking to effortlessly increase weight loss.

While this doesn't necessarily replace all the high-quality fiber found in fruits, vegetables, whole grains and other high-fiber foods, there are many potential health benefits of chicory root, making it a valuable addition to your daily diet.

What Is Chicory Root?

Chicory root comes from a perennial herbaceous plant of the dandelion family, which usually has bright blue flowers. Many varieties are cultivated for salad leaves, including endive or chicons, but ground chicory root is also used for baking or swapped in for coffee.

Chicory root is a bit wood-like and, due to its fibrous composition, it's not digested in the small intestine but instead maintains its forms as is travels to the colon or large intestine.

The chicory root (Cichorium Intybus) has been around for quite some time and has been cultivated since ancient Egypt. It has also been a popular addition to coffee in France since the 19th century, where it was commonly roasted and ground.

Health Benefits

1. Reduces Stress

Caffeine is one of the main ingredients found in coffee, and even small amounts are found in the decaffeinated versions. Consuming caffeine can exacerbate stress, so cutting back on your intake can really help lower levels of epinephrine and cortisol, both of which are released during stressful situations.

A 2006 study published in Pharmacology Biochemistry and Behavior showed that regular consumption of caffeine combined with stress caused a significant elevation in cortisol levels. Since chicory contains no caffeine, it’s a great substitute to help reduce your caffeine consumption and keep cortisol levels in check.

2. Contains Anti-Inflammatory Properties

Chicory is a great source of plant polyphenols, which are natural compounds that have the ability to help combat inflammation.

A study conducted at the University of P Medical School in Hungary found that consuming caffeine-free chicory coffee for one week led to significant improvements in red blood cell deformability, which describes the body's ability to respond to inflammation by restoring cells to their original condition.

This means that chicory can reduce inflammation, which is incredibly important. Why? Because inflammation is the root of most diseases, so reducing inflammation can help stave off many chronic health conditions before they even start.

Although more research is needed to evaluate the effects of chicory root for thyroid health, it could also potentially relieve symptoms caused by autoimmune disorders such as Hashimoto's disease, which is a thyroid condition that causes symptoms like weight gain and fatigue.

3. Protects the Liver

Some research shows that chicory root extract can help protect against free radical formation to prevent possible toxicity to the liver. According to one review, treatment with chicory extract was able to significantly reduce oxidative stress and block cell damage to promote liver health.

These impressive results demonstrate that chicory extract is rich in natural antioxidants and effective at scavenging harmful free radicals. Therefore, it could potentially boost the defense system of the body while also cleansing the liver.

4. May Prevent or Delay the Onset of Diabetes

There are many natural ways to manage and treat diabetes, and it all starts with diet. Chicory may be a good addition to a diabetic diet plan to help prevent or treat this common condition.

In one study published in the Journal of Traditional and Complementary Medicine, the effects of roasted chicory extract were examined in 47 healthy adult participants. Chicory root extract was found to improve levels of of adiponectin, a protein that regulates blood sugar levels as well as fatty acid breakdown, which suggests that chicory root extract could delay or prevent the early onset of diabetes as well as improve bowel movements due to its fiber content.

5. Helps Manage Osteoarthritis

Interestingly enough, a clinical trial conducted by the Rheumatic Diseases Division at the University of Texas Southwestern Medical Center's Department of Internal Medicine concluded that the extracts of chicory root may have anti-inflammatory properties that could help treat osteoarthritis.

In the study, 18 participants over the age of 50 with osteoarthritis of the hip or knee were treated with chicory for one month. Of the 18 patients who completed treatment, at least 13 patients showed a 20 percent improvement in response to pain and stiffness, showcasing chicory's ability to help treat this joint pain.

6. Aids Gut Health

Chicory root contains inulin, which is a prebiotic. In fact, a 100-gram serving of fresh chicory roots contains about 68 grams of inulin, making it one of the best food sources of prebiotics available.

Prebiotics can help promote the growth of beneficial bacteria in the gut. This is why you're likely to see inulin, or chicory root fiber, in many probiotic supplements.

Not only can promoting the growth of your good gut bacteria help enhance digestive health, but it may also boost immune function, optimize nutrient absorption and reduce inflammation as well.

7. Relieves Constipation

Chicory root fiber has been shown to relieve constipation, thanks in large part to its content of inulin. For example, research published in the International Journal of Food Sciences and Nutrition examined the impact of daily consumption of chicory in older adults with constipation over a period of 28 days.

The study revealed that volunteers in the inulin group reported increased satisfaction about digestion and reduced defecation difficulties during the supplementation. Daily supplementation with 15 grams inulin improves constipation and quality of life in an elderly population with constipation.

Nutrition Facts

Chicory is a great source of several key nutrients, including fiber, vitamin B6 and manganese. Plus, it also contains a small amount of other micronutrients, such as vitamin C and potassium.

One raw chicory root, which is about 60 grams, contains approximately:

• 44 calories
• 10.5 grams carbohydrates
• 0.8 gram protein
• 0.1 gram fat
• 0.9 gram fiber
• 0.1 milligram vitamin B6 (7 percent DV)
• 0.1 milligram manganese (7 percent DV)
• 3.0 milligrams vitamin C (5 percent DV)
• 74 milligrams potassium (5 percent DV)

Uses

Chicory root fiber contains inulin, a type of plant-based carbohydrate that cannot be broken down by digestive enzymes. It is typically produced by pulling the inulin from the roots of chicory plants, which creates chicory root extract.

Inulin is classified as both a soluble fiber and a type of prebiotic. Soluble fiber can hold water and thicken, which can add bulk to foods. It's one of the reasons that it’s widely used in recipes, along with its ability to retain moisture and create a creamy texture.

Inulin is frequently found in low-fat or dairy-free yogurt, ice cream and ready-to-drink protein shakes. Breads and baked goods may contain inulin to replace gluten as well. Soluble fibers also help slow down the time it takes for food to travel through the body, which can help you feel fuller for longer while also stabilizing blood sugar levels.

Ice cream, yogurt, protein shakes, high-fiber/low-carb energy bars, cereals, breads and granola products often contain chicory root fiber. In addition to adding bulk to foods, it also makes products a bit healthier by boosting their fiber content, without adding extra calories.

In addition, it's cheap to manufacture and has a naturally sweet taste. This is yet another attractive characteristic for food manufacturers, as using a chicory root sweetener can bump up the flavor of foods without added sugar, calories or carbs. It also makes it a great addition to a ketogenic diet for those looking to quickly boost weight loss while also cutting back on carbs.

Inulin's pleasant taste and low cost are reasons why it's been used in combination with coffee during times of shortages. In fact, that discovery led to what is still known today as New Orleans-style coffee or chicory root coffee, which is a blend of regular or decaffeinated coffee and chicory root powder.

Wondering where to buy chicory root fiber? Thanks to its growing popularity, it can often be found at many supermarkets and health food stores. It's also widely available online, either ground or in supplement form.

Chicory Root vs. Psyllium Husk

Chicory root and psyllium husk are both rich in fiber, which can be useful for maintaining blood sugar control and supporting regularity. Psyllium husk comes from a shrub-like herb called Plantago ovata, which grows worldwide but is most common in India. Meanwhile, chicory root fiber is the root of the chicory plant and has a pleasant, sweet taste.

Both are commonly used as supplements in tablet or capsule form. Ground chicory root and psyllium husk can also be added to smoothies or shakes as well.

Here's a closer look at how the two stack up:

Chicory Root

Natural, plant-based starch
Treats diabetes
Relieves constipation
Improves cholesterol levels
Prebiotic
High-fiber
Remedies IBS
Treats diarrhea
Treats eczema
Relieves gas and bloating

Psyllium Husk

Natural, plant-based starch
Treats diabetes
Relieves constipation
Improves cholesterol levels
Prebiotic
High-fiber
Treats diarrhea
Helps eczema
Relieves gas and bloating
Reduces colon cancer risk and heart disease
Treats hemorrhoids, hypertension and inflammatory bowel diseases

Interesting Facts

It's thought that the coffee mixed with chicory concoction probably began in Holland and spread across other parts of Europe in the 1800s. Chicory root has traditionally been used in tea or in medicinal remedies to treat issues like jaundice, liver enlargement, gout and rheumatism.

While chicory became an American interest, coffee became the beverage of choice, and New Orleans became the second largest importer of coffee in the United States. However, it was during the American Civil War that Louisianans considered adding chicory root to their coffee due to the Union naval blockades cutting off shipments to the port.

In fact, chicory root was often used in times of shortages of coffee and was even used in prisons to help stretch out the coffee supply. Acorns and beets were later used in place of coffee as well. However, chicory had a more similar flavor profile, making it a much better and more cost-effective match.

Regardless, any Louisiana native will tell you that it's not only one of the best and most delicious traditions, but it's also a must-have when visiting. Known as the chicory in a caf au lait, which is chicory coffee with hot milk, it has become an essential part of the history of New Orleans. You can find chicory a the grocery in the coffee aisle, and most claim that the few brands available all originated right in New Orleans.

Risks and Side Effects

There are numerous studies that still need to be conducted regarding chicory root fiber and chicory root extract. While research shows that there are several health benefits of chicory root, it's always best to get fiber from whole foods whenever possible.

If you have any underlying health conditions, be sure to check with your doctor before consuming chicory or taking a chicory root supplement. Chicory coffee is not recommended for women who are pregnant as it may trigger menstrual bleeding or miscarriage.

Some people may also be allergic to chicory, which can cause chicory root side effects like hives, rashes, itching and swelling. If you experience these or any other side effects after consuming chicory, discontinue use immediately and talk to your doctor.

Final Thoughts

• Chicory root is a type of fiber called inulin, which is a plant-based carbohydrate that cannot be broken down by human digestive enzymes.
• Chicory root fiber is a common ingredient in many high-fiber and gluten-free products, which is produced by pulling the inulin from the roots of chicory plants.
• Some of the potential chicory root benefits include reduced stress, decreased inflammation and better gut health. It may also help protect the liver, promote blood sugar control and help manage osteoarthritis.
• Inulin is also classified as soluble and as a prebiotic. Soluble fibers can hold water and thicken or gel up, which can add bulk to foods. It's one of the reasons that chicory root fiber is widely used in many products, along with its ability to retain moisture and provide a creamy texture.