Beetroot Juice Boosts Athletic Performance and Detoxifies

From the Middle Ages, beetroot was used as a treatment for a variety of conditions, especially illnesses relating to digestion and the blood. In recent years, the beetroot vegetable, otherwise known as Beta vulgaris rubra, has attracted much attention as a health-promoting, functional food.

While scientific interest in beetroot has only gained momentum in the past few decades, it's been used as a means of natural medicine for thousands of years.

What Is Beetroot?

The beetroot taste is described as sweet, earthy and tender to eat. Grown in the ground, it's related to turnips, swedes and sugar beet. When compared with beet benefits, drinking beetroot juice provides a more sudden boost of ascorbic acid, vitamin E, carotenes, phenolic acids and phytoestrogens to the body. This helps improve cardiac and immunity function.

Drinking beetroot juice also introduces a greater concentration of potassium than when eating the vegetable. Beetroot juice provides more nutritious value than consuming cooked beats because the heat reduces the nutrient content. Drinking beetroot juice is one of the best ways to detoxify the body boosting the function of all bodily systems.

Nutrition Facts

One important compound found in beetroot juice is nitrate. You may have heard about nitrates in the past and how they are harmful when consumed through products like deli meats, bacon or other low-quality packaged meats, but the type of nitrates found in whole foods like beets are actually very beneficial.

In the human body, inorganic nitrate converts to nitric oxide, which relaxes and dilates blood vessels. Beetroots take up nitrate from soil, just like many other leafy greens such as cabbage and lettuce.

A cup of raw beets has about:
58 calories
zero grams fat
zero cholesterol
106 milligrams sodium
13 grams carbohydrate
4 grams dietary fiber
9 grams sugar
2 grams protein
148 micrograms folate (37 percent DV)
6 milligrams vitamin C (11 percent DV)
0.1 milligrams vitamin B6 (5 percent DV)
0.01 micrograms thiamin (3 percent DV)
0.1 milligrams riboflavin (3 percent DV)
0.5 milligrams niacin (2 percent DV)
0.2 milligrams pantothenic acid (2 percent DV)
0.4 milligrams manganese (22 percent DV)
442 milligrams potassium (13 percent DV)
31 milligrams magnesium (8 percent DV)
1 milligram iron (6 percent DV)
54 milligrams phosphorus (5 percent DV)
0.1 milligrams copper (5 percent DV)
106 milligrams sodium (4 percent DV)
0.5 milligrams zinc (3 percent DV)
21 milligrams calcium (2 percent DV)

Benefits

1. Boosts Athletic Performance

Beetroot can increase the oxygen-carrying capacity of the blood and has also been found to reduce the amount of oxygen that muscles require in order to function optimally. This means that consuming beetroot will provide an increase in energy, performance and stamina.

A 2012 study published in the Journal of the Academy of Nutrition and Dietetics suggests that the consumption of nitrate-rich, whole beetroot improves running performance in healthy adults.  In the study, 11 healthy and athletic men and women were studied in a double-blind placebo controlled crossover trial evaluation.

Participants underwent two 5-kilometer treadmill time trials in random sequence, one 75 minutes after consuming baked beetroot and once 75 minutes after consuming cranberry relish as a eucaloric placebo. Based on paired tests, mean running velocity during the run tended to be faster after beetroot consumption. During the last 1.1 miles of the run, running velocity was 5 percent faster in the beetroot trial. No differences in exercise heart rate were observed between trials; however, rating of perceived exertion was lower with beetroot.

Another study published in 2014 by Medicine and Science in Sports and Exercise found that nitrate-rich beetroot juice enhanced the time trial performance of trained cyclists using devices that simulate altitude.

The ingestion of beetroot served as a practical and effective enhancing agent for endurance exercise at high altitude. The nine competitive amateur male cyclists involved in the study were most influenced by 70 milliliters of beetroot three hours before a performance trial comprised of 15 minutes of steady exercise at 60 percent maximum work rate.

2. Powerful Antioxidant

Beetroot juice has been considered a promising therapeutic treatment in a range of clinical diseases associated with oxidative stress and inflammation. Its constituents, most notably the betalain pigments, display potent antioxidant, chemo-preventive and anti-inflammatory activity.

According to research, beetroot juice might serve as a useful strategy to strengthen internal antioxidant defenses, helping to protect cellular components from oxidative damage. When certain types of oxygen molecules are allowed to travel freely in the body, they cause what is known as free radical damage. Oxidative damage has been linked to health conditions like heart disease, cancer and dementia; this is why consuming high antioxidant foods regularly is so important.

According to a scientific review conducted in 2015, the most abundant betalain found in beetroot, betanin, was the most effective inhibitor of oxidative stress.  Betanin's high antioxidant activity appeared to stem from its exceptional electron contributing capacity and ability to defuse highly reactive radicals targeting cell membranes. This suggests that beetroot juice, or beetroot juice supplements, protect against oxidative damage to DNA, lipid and protein structures.

3. Lowers Blood Pressure

Because beetroots are rich in natural chemicals called nitrates, through a chain reaction, your body changes nitrates into nitric oxide, which helps with blood flow and blood pressure. A 2012 study published in the British Journal of Nutrition found that a low dose of beetroot demonstrated significant hypotensive effects.

The results of this study suggest that beetroot consumption remarkably lowered systolic blood pressure (when heart muscles contract) and diastolic blood pressure (when heart muscles relax) over a period of 24 hours when compared with a water control group.

Another 2012 study published in Nutrition Journal involved 15 men and 15 women who received 500 grams of beetroot and apple juice or a placebo juice. As a result of the evaluation, it was clear that beetroot and apple juice lowered systolic blood pressure, as indicated with measurements six hours after juice consumption. This was especially true for men, who showed a more significant reduction in blood pressure levels.

Overall, researchers concluded that beetroot juice is one of the best foods to lower blood pressure levels naturally when consumed as part of a normal diet in healthy adults.



4. Aids Detoxification

Beetroot juice serves as a natural blood cleaner. It's able to help the body detox and cleanse the blood of heavy metals, toxins and waste due to its compounds called glutathiones, which are essential for detoxification within the liver and other digestive organs. Additionally, the fiber content in beetroot juice helps to sweep the digestive tract of waste and toxins while restoring healthy and regular bowel movements.

It's the betalains in beetroot that help to form glutathione enabling the body to neutralize toxins and make them water-soluble, meaning they can be exerted through urine and flushed out of the body.

Beetroot juice is also a powerful tool for cleansing and supporting liver function. It's important to keep the liver at optimal function because it filters our blood and is responsible for the largest percentage of detoxification in the body. It works tirelessly to detoxify our blood, produce the bile needed to digest fat, break down hormones and store essential vitamins, minerals and iron.

With impaired liver function, juicing vegetables has the added benefit of making the vegetables easier to digest and more readily available for absorption. Drinking beetroot juice for a liver cleanse also helps to reduce acid levels in the body, helping to create a more friendly pH balance.

5. Supports Cognitive Health

Drinking beetroot juice increases blood flow to the brain in older people, which may be able to serve as a natural remedy for Alzheimer's and fight the progression of dementia and other cognitive conditions. The nitrates in beetroot juice are converted into nitrites by bacteria in the mouth; these nitrites help open blood vessels in the body, increasing blood flow and oxygen to places lacking in oxygen.

As we age, there are areas in the brain that become poorly perfused, meaning there is not enough blood flowing through those areas. This is what may lead to cognitive conditions like dementia.

A study done by Wake Forest researchers at the Translational Science Center evaluated how dietary nitrates affected 14 adults age 70 and older over a period of four days. The MRIs done at the end of the four-day testing period showed that after eating a high-nitrate diet, the older adults had increased blood flow to the white matter of the frontal lobes. This is the area of the brain that is commonly associated with degeneration that leads to dementia and other cognitive issues.

Similarly, a 2016 study performed by Wake Forest University researchers explored the effects of drinking beetroot juice before a workout. The study observed 26 men and women, 55 years of age and older who did not exercise, had high blood pressure and took two or less medications for high blood pressure.

Three times a week for six weeks, they drank a beetroot juice supplement one hour before a moderately intense 50-minute walk on a treadmill. Half the participants received a supplement containing 560 mg of nitrate; the others received a placebo with very little nitrate.

Researchers found that the beetroot group had brain networks that more closely resembled those of younger adults, showing the potential enhanced neuroplasticity conferred by combining exercise and beetroot juice consumption.

6. Fights Diabetes

Beets contain an antioxidant known as alpha-lipoic acid, which has been shown to lower glucose levels, increase insulin sensitivity and prevent oxidative stress-induced changes in patients with diabetes. A 2008 study published in Nutrition Reviews found that alpha-lipoic acid can be extremely beneficial for patients with diabetic neuropathy.

According to researchers, alpha-lipoic acid terminates free radicals, chelates transition metal ions, increases cytosolic glutathione and vitamin C levels, and prevents toxicities associated with their loss. This means that beetroot juice is able to reduce the oxidative stress that has the power to destroy healthy cells in the body.

Beetroot juice is also high in fiber, so it keeps toxins and wastes moving through the digestive system properly. When the pancreas does not produce proper amounts of insulin, or if cells cannot properly process insulin, this results in diabetes. High-fiber foods, like beetroot, help to slow down glucose absorption giving the body time to process the insulin.

7. High Source of Folate

Folate consumption is important because it helps the body make new cells, specifically by playing a role in copying and synthesizing DNA. A folate deficiency will cause anemia (poorly formed red blood cells), a weakened immune function and poor digestion.

Pregnant women, women who are breastfeeding, people with liver disease, people who are medications for diabetes, alcoholics and people on kidney dialysis are most at risk of a folate deficiency. High folic acid foods, like beetroot, lentils, spinach and chickpeas, help to ensure a healthy pregnancy, fight to prevent cancer and support cardiovascular health.

History and Interesting Facts

Beets are a part of the plant family called Amaranthaceae-Chenopodiaceae. Nutrition-rich Swiss chard varieties and other root vegetables are also part of this family, explaining why they share beet's earthy but sweet taste. Beetroot leaves were historically consumed before the roots ever were, even though today many people prefer to consume the sweet roots and discard the more bitter, but very beneficial greens.

Beet greens are thought to be first consumed in Africa, thousands of years ago. The popularity of the root vegetables then spread to the Asian and European regions, with the Ancient Roman populations being some of the first people to harvest beets and eat their brightly colored roots.

From the 16th to the 19th century, beets became more widespread and they were used in various ways; for example, their bright juices were used as food dyes and their sugars quickly became noticed as a source of concentrated sweetness. By the 19th century, beets were being used as a means for extracting and refining sugar.

This continued to be a popular method for making cane sugar throughout Europe, eventually spreading to the United States, where today beets are still used in this way. Thankfully, the nutritious benefits of beets and beetroot juice are gaining notice and more studies are being conducted to prove their amazing capabilities. Today the largest producers of beets are the United States, Russia and European nations such as France, Poland and Germany.

Risks and Side Effects

You may have noticed in the past that your urine actually turns somewhat pink or red after consuming beets; this isn't anything to worry about because it's completely normal, as about 15 percent of the population reacts to compounds in beets this way.

Beetroot contains oxalates, which prevents calcium from being absorbed by the body, thereby allowing it to build up as stones in the kidney. If you get kidney stones because of too much calcium, you may be advised to cut down on oxalates in your diet.

Some research has shown that this effect could potentially indicate a problem with absorbing iron, so if you have concerns about either being too high or too low in iron and experience this effect after consuming beets, you may want to speak you're your doctor about having an iron test completed if you have been feeling sluggish, fatigued and showing signs of iron deficiency.

Bay Leaf Benefits for Digestion, Wounds and Diabetics

When most folks think of bay leaf, they immediately recall the aroma of delicious Italian food cooking on the stove. This herb has been around for centuries for medicinal purposes as well as for flavoring flood. Used in cooking for a distinctive, savory flavor or fragrance for meats, soups and stews, and even as an ingredient in a cologne known as bay rum, you may find bay leaf in cosmetics, soaps and detergents as well.

The bay leaf is extraordinary for its many health benefits, such as helping treat cancer, gas and bloating and digestion. There's even some evidence it may help treat dandruff, muscle and joint pain, and skin infections, though further research is needed to confirm those uses. Find out how to use this ancient herb in order to get some of these amazing benefits.

What Is Bay Leaf?

The bay leaf references various plants, including bay laurel, California bay leaf, Indian bay leaf, Indonesian bay leaf or Indonesian laurel, West Indian bay leaf, and the Mexican bay leaf. However, Turkish bay leaves are the most commonly used type from the ancient tree, Laurus nobilis.

It seems that various references to the bay leaf species of this aromatic plant can cause some confusion in regard to the true bay leaf, but to be a true bay leaf, it must come from the tree Laurus nobilis. It may also be called bay laurel or sweet bay.

The tree is an evergreen of the family Lauraceae, originating in the Mediterranean. The baby leaf is delicately fragrant with a bitter taste and holds about 2 percent essential oil. It's most common to use the dried version of the whole leaf when cooking, then removing the leaf from the dish before serving.

Nutrition Facts

One tablespoon (two grams) of crumbled bay leaf contains about:

5.5 calories
1.3 grams carbohydrates
0.1 gram protein
0.1 gram fat
0.5 gram fiber
0.1 milligram manganese (7 percent DV)
0.8 milligram iron (4 percent DV)
108 IU vitamin A (2 percent DV)

Benefits

1. Antimicrobial and Antioxidant Qualities

Bay leaf, including bay leaf essential oil, offers antimicrobial and antioxidant benefits. A study conducted at North Carolina Agricultural and Technical State University focused on the antimicrobial and antioxidant activities of specific essential oils from white wormwood, rose-scented geranium and bay laurel on fresh produce against Salmonella and E. coli. All three essential oils showed antioxidant properties, with the highest activity occurring in bay laurel essential oil.

2. May Prevent Candida and Contain Wound-Healing Benefits

Bay leaf has been shown to provide antifungal properties. A study published in the Archives of Oral Biology was conducted demonstrating the antifungal potential of the essential oil of bay laurel against candida. In the study, the bay laurel disrupted adhesion of candida to cell walls, therefore reducing its ability to penetrate the membrane, making it a great addition to a candida diet in order to combat this condition.

In addition to fighting candida, bay leaf has been used as an extract and in a poultice to heal wounds in rats. While it wasn't as effective in healing wounds as quickly or as effectively as the Allamanda cathartica. L. extract, the bay laurel extract did show improved wound healing compared to the control group.

3. May Help Fight Cancer

Evaluation of the use of bay leaf extracts showed that both the leaves and fruits were potent against breast cancer cell models. The study notes bay leaf as a potential natural agent for breast cancer therapy by comparing cells that were induced with the extracts and those that were not. Cell death occurred in those that were induced, making bay leaf a possible natural cancer treatment option.

Further research published in Nutrition and Cancer suggests that it may help fight colorectal cancer. In vitro studies were conducted using extracts of the bay leaf against colon cancer cell growth. By using a process of incorporating ingredients, such as bay leaf into food, results exhibited the potential for colon cancer-regulating properties, showing relevance to protection against colorectal cancer during early stages of detection.

4. Could Be Useful for Diabetics

It's possible that bay leaf can help lower blood sugar levels. Research suggests that by taking ground bay leaf two times per day, blood sugar levels and cholesterol levels (LDL) dropped in participants in the study. It's important to note that this study included the regular medication that the subjects were using for diabetes. However, the benefits were positive, also showing that it increases the good cholesterol (HDL).

Further research by the Journal of Clinical Biochemistry and Nutrition reveals that bay leaves may improve insulin function. The study was conducted to determine if bay leaves may help prevent and eliminate type 2 diabetes. Forty people were given varied amounts of bay leaf, in the form of a capsule, per day over a period of 30 days. All amounts reduced serum glucose and total cholesterol, but there were no significant changes in the placebo group.

The overall outcome shows that regular consumption of bay leaves may help decrease risk factors for diabetes and and even cardiovascular diseases.

5. Aids Digestion

Bay leaves may have an impact on the gastrointestinal system by promoting urination, which helps release toxins in the body. Within bay leaves are certain organic compounds containing enzymes that may help eliminate an upset tummy and soothe irritable bowel syndrome, reducing bloating and gas.

In some cases, it has been known to decrease symptoms of celiac disease as well. Overall, the bay leaf may provide much relief by enhancing the digestion process and, therefore, increasing nutrient absorption.



Bay Leaf Interesting Facts

The bay leaf goes way back to ancient times when wreaths of laurel were made to crown victorious athletes in ancient Greece, which inspired the famous crown for the winners of the Boston Marathon and the Olympics. Furthermore, it was Nike, also known as Victory and the origin of the name for the well-known Nike shoe, that led the path for the laurel wreath to adorn heads of athletes worldwide. Representing the goddess of strength, speed, victory, glory and fame, Nike flew around battlefields rewarding the winners with the now famous wreath of laurel leaves (bay leaves).

Due to its menthol-like fragrance, early European settlers named the bay tree pepperwood. The Salinan Indians created a poultice to help those suffering with seizures by combining bay leaves with cinnamon, nutmeg and olive oil, and some tribes placed a single leaf into the nostril to cure headaches. It was even used to attract deer by some hunters. And let's not forget the fun the Karok Indian children had tossing the leaves into a fire so that they would make a firecracker-like sound.

Risks and Side Effects

While this herb is common in preparing food, you need to use caution when cooking with the whole bay leaf. It's important to remember to pull it out of your sauces and stews to prevent someone from choking on it. If you have concerns, go for the dried, ground version. The leaf itself is easily lodged, so it's best not actually eat it. That's why this herb is used in cooking and typically removed. That way, you can enhance the flavor and aroma without having to consume the whole leaf.

Though uncommon, if you notice any sort of allergic reaction, seek help as needed, as some people are allergic bay laurel.

Final Thoughts

Bay leaf is a classic spice that can be that special ingredient in almost any dish. Incorporating spices not only adds delicious flavor, but can offer many health benefits too. For instance, bay leaves or the essential oil derived from them have been shown to help prevent candida, heal wounds, potentially fight cancer and aid digestion.

Furthermore, they're useful in diabetics due to evidence they can help manage blood sugar and lower cholesterol. This herb also holds antimicrobial and antioxidant properties, and while further research is needed to confirm the efficacy, evidence shows it may help treat dandruff, muscle and joint pain, and skin infections.

As you can see, this herb can do quite a bit. If you have haven't cooked with bay leaf, start with small amounts. You can break bay leaves in half or use the fresh or ground versions and start to get some of the great flavor and benefits this herb has to offer.

12 Benefits of Basil + Recipe Ideas

Basil is a common aromatic herb in the mint family, the same plant family as other nutrient-dense, beneficial herbs, including mint, oregano and rosemary. 

Basil extract is also used to create perfumes, household cleaners and in dental-care products since one of the known benefits of basil is its ability to act as an anti-bacterial and anti-microbial agent that fights germs and bacteria.

½ cup of fresh chopped basil (or about eight tablespoons) has roughly:
2 calories
0 fat, protein, sugar or fiber
56 milligrams vitamin A (24 percent)
88 milligrams vitamin K (108 percent)
0.24 milligrams manganese (12 percent)
4 milligrams vitamin C (8 percent)

12 Health Benefits of Basil

1. Contains Disease-Fighting Antioxidants

One of the key benefits of basil essential oil is the ability to help fight free radical damage while protecting DNA structure and cells. Basil contains two important water-soluble flavonoid antioxidants, known as orientin and viceninare, which help protect white blood cells responsible for immune function, as well as cellular structures where DNA is stored.

Antioxidants found in basil keep chromosomes from becoming altered and resulting in cell mutations and cancerous cell growth. Oxidative stress occurs inside the body due to the effects of toxins in the diet, environmental pollution and radiation but antioxidants like the kind found in basil help fight oxidation and slow down the effects of aging.

2. Acts as an Anti-Inflammatory

Basil contains powerful essential oils, including eugenol, citronellol and linalool. These are enzyme-inhibiting oils that help lower inflammation, which is at the root of most diseases like heart disease, rheumatoid arthritis and inflammatory bowel conditions.

3. Fights Cancer

Clinical studies published in Nutrition and Cancer also show that basil contains phytochemicals, which can help naturally prevent cancer, including chemical-induced skin, liver, oral and lung cancers. Basil is able to increase antioxidant activity, positively alter gene expressions, induce cancerous-cell apoptosis (death of harmful cells) and stop cancerous tumors from spreading.

In studies using animals, basil extract has shown protection against cancer and mortality while also selectively protecting normal tissue and cells from negative effects of cancer treatments like radiation or chemotherapy. This means that using basil extract can be beneficial as a supplemental cancer treatment even when someone is already undergoing traditional forms of treatments.

4. Contains Antibacterial Properties

Another one of the benefits of basil essential oils is to provide protection against harmful bacterial growth. In studies, basil extract is even shown to be helpful in inhibiting resistant strains of bacteria that don't respond to antibiotic treatments.

When researchers from the Medical University of Lodz in Poland tested the antibacterial activity of basil oil against strains of E. coli and other powerful bacteria that were gathered from sick patients with infections, the results showed that basil was effective in acting against the bacteria strains and helping to inhibit their growth.  This has led researchers to continue to study how basil and other antibacterial oils may help fight antibiotic resistant illnesses and infections.

5. Contains Antimicrobial Properties that Fight Viruses and Infections

Basil essential oils have been found to exhibit anti-microbial activity against a wide range of bacteria, yeasts, molds and viruses. This means you can add protection against the candida virus and various forms of skin irritations to the long list of proven benefits of basil.

6. Combats Stress by Acting as an Adaptogen

Studies show that basil has strong potential to act as a natural adaptogen, an herbal medicine that helps the body adapt to stress and to normalize the harmful effects of stressors on bodily processes.

For example, when researchers studied the anti-stress effects of fresh basil leaves given to rabbits that were exposed to a high-stress environment, they found a significant improvement in oxidative stress levels following basil use. After the rabbits received supplementation of two grams of fresh basil leaves for 30 days, they experienced cardiovascular and respiratory protection in response to stressors. A significant decrease in blood sugar levels was also observed, while a significant increase in antioxidant activity was observed.



7. Fights Depression

Benefits of basil also apply to those with mental disorders or mood-related illnesses, including depression and anxiety. Basil is also considered an antidepressant by some since it can positively impact brain function within the adrenal cortex, helping stimulate neurotransmitters that regulate the hormones responsible for making us happy and energetic.

8. Promotes Cardiovascular Health

Both an antioxidant and anti-inflammatory food, basil can help the muscles that control blood vessel function to contract and relax, promoting healthy blood pressure. Benefits of basil include the ability to help prevent dangerous platelet aggregation, clumping together of blood platelets that can form a clot within the arteries and cause cardiac arrest.

Basil extracts also reduce inflammation that can cause cardiovascular disease by inhibiting the release of pro-inflammatory cytokines, proteins that are secreted from cell to cell in order to communicate and raise the body's immune defenses.

When this happens for prolonged periods of time, the body experiences an inflammatory cascade, which puts stress on the organs and slows down blood circulation, hormone regulation and cognitive processes. When it comes to heart health, inflammation can build up fatty, cholesterol-rich plaque in blood vessels and raise the risk for a heart attack or stroke.

9. Supports Liver Function and Helps Detoxify the Body A study published in the Journal of Medicinal Food found that when sickly rats were given basil extract over a period of five days, they experienced significant improvements in producing detoxifying enzymes, higher antioxidant defenses and a reduction of fat buildup in the liver that can cause liver disease.

10. Helps Alkalize the Body and Improve Digestion

Basil helps balance acid within the body and restore the body's proper pH level. This can improve digestion and immunity by helping healthy bacteria flourish within the gut microflora, while also decreasing harmful bacteria that can cause disease.

Other benefits of basil when it comes to improved digestion? Traditionally, basil has also been used to help reduce bloating and water retention, loss of appetite, stomach cramps, acid reflux, and even to kill stomach worms or parasites.

11. Can Act as a Natural Aphrodisiac

In Italy, basil has been considered a symbol of love for centuries. The aroma of basil is believed to increase libido and arousal, possibly by increasing blood flow and energy levels, while reducing inflammation. In the Hindu religion and in Ayurveda practices, holy basil (tulsi) is considered the elixir of life and is used to promote healthy sexual function and an upbeat mood.

12. Helps Protect from Diabetes and Metabolic Syndrome

Basil extracts have been found to reduce circulating blood glucose levels and inflammation, which makes basil protective against diabetes development and other forms of metabolic syndrome. Additionally, benefits of basil essential oils include the ability to help lower triglyceride and cholesterol levels, which diabetic patients are at a higher risk for developing.

When researchers from the Department of Home Science at Azad University of Agriculture and Technology in India investigated the effects of holy basil leaves on blood glucose and serum cholesterol levels in humans through double-blind clinical trials, the results showed that basil caused significant improvements in blood glucose control and mild improvements in cholesterol levels. This suggests that basil supplementation can be a useful and safe way to help control diabetes and complications that result from the disease.

Types of Basil

There are actually some significant botanical differences between various types of basil plants, so when someone refers to generic basil, it's hard to know exactly the type that person is speaking of and what the benefits of that species may be.

All basil plants for the most part grow as small plants that produce large green leaves, measuring around two inches in length. Their season is through the warm summer months when they can often be found at farmers' markets across the U.S.

Some of the many species of basil include: sweet basil, lemon basil, Italian or curly basil, holy basil, thai basil and lettuce-leaf basil. The flavor and smell of basil varieties vary depending on their unique chemical components and the amount of essential oils they contain. The following oils are common across all basil types but are found in varying quantities: cinnamate, citronellol, geraniol, linalool, pinene and terpineol.

Historical Uses of Basil

Basil belongs to the genus Ocimum, which is derived from the Greek ozo, meaning to smell. The exact origins of basil are somewhat unclear, however it's believed that basil is native to areas in Asia and Africa. Basil plants began growing as wild perennials on some pacific Islands thousands of years ago and then were brought from India to Europe through the Middle East in the 16th century. Sometime during the 17th century basil made its way over to the Americas.

In historical European culture, basil has been tied to superstition and the scorpion. Many years ago, it was advised to handle basil gently as to avoid the breeding of scorpions. Scorpions were believed to seek out basil pots to rest under, and old superstitions said that a basil plant left for too long would eventually turn into a scorpion!

Holy basil also has a long history of religious and medical use in India, where it's considered one of the most important herbs there is. Holy basil is a sacred herb in the Hindu religion and believed to be protective and healing. Tulsi, the Queen of Herbs, is considered legendary, cherished, womanly and its essential oils are considered powerful at remedying headaches, low energy, stress, disease and sexual dysfunction.

Side Effects of Basil

Basil essential oil isn't meant to be ingested and should be diluted when used on the skin due to its potency. Basil in fresh form is considered very safe and is usually well-tolerated since it doesn't commonly cause allergic reactions or side effects in most people. But there are some risks for certain groups of people.

If you're pregnant, trying to get pregnant or breast-feeding, it's a good idea to avoid basil since traditionally it's been known to have anti-fertility effects. Basil essential oils or supplements might also interact with cholesterol-lowering medications and diabetic medications, so if you're currently taking prescriptions for these conditions, you'll want to speak with a doctor before taking basil supplements.

Raspberry Nutrition Helps Prevent Heart Disease, Weight Gain and Even Cancer

A summer favorite in my house, raspberries are a wonderful addition to pancakes, granola and yogurt. This is good news for those of you who love to utilize these delicious berries, because raspberry nutrition is off the charts.

What makes the raspberry so great? It starts with the phytochemicals present in this delicious fruit, which are responsible for the dark color in raspberries. These phytochemicals provide useful phytonutrients that make raspberry nutrition so beneficial. Let's take a look at just how beneficial these delicious berries can be.

What Is the Raspberry?

The red raspberry has been around for a very long time and noted as growing wild in the foothills of Mt. Ida during the time of Christ. It's technically known as Rubus idaeus and originated in Asia Minor and North America. It's believed that the Romans are responsible for wide-range of cultivation seen in Europe. In fact, medieval Europe used wild berries for their nutritional value as well as for other more practical things, such as painting.

Raspberries have a short shelf life, which is probably one of the reasons they may come at a high price and why buying them at your local farmers market is the best choice. They're usually harvested twice a year — once in the fall and once in the summer. If the fruits have gone past their shelf life, they become a part of processed foods and products, such as juices, jams, and even oils and lotions.

The U.S. is the the third largest raspberry producer in the world. We usually see raspberries as red (Rubus idaeus), which is the most popular, but there are also black (Rubus occidentalis), purple which is a cross of red and black raspberries and yellow varieties, a mutation of red or black raspberries. The highest yield occurs in California, Oregon and Washington.

Health Benefits

1. Boost Heart Health

We know that most berries provides tons of benefits, and raspberries are no exception. In fact, raspberry nutrition is known to boost heart health.

A study published in Scientific Reports was conducted to review immune responses and the efficacy of reducing chronic diseases of red raspberries. The results revealed that the anthocyanin found in raspberries provided anti-inflammatory benefits that may help the heart. Specifically, the study showed that raspberries had the highest efficiency of releasing nitric oxide, which helps improve blood flow.

Additionally, the polyphenols in raspberries has been shown to hold beneficial effects for people with peripheral artery disease, a narrowing of the peripheral arteries to the legs, stomach, arms and head.  Given the anti-inflammatory capabilities along with the polyphenol content, raspberry nutrition may help reduce the risk of coronary heart disease as well and overall boost heart health.

2. Help with Weight Loss

Raspberries may be able to help you manage your weight. Because they contain amazing phytonutrients, these little powerhouses of nutrition that can help boost metabolism.

Raspberry ketones are natural phenolic compounds and specific nutrients called rheosmin that may be responsible for this amazing benefit, not to mention the high fiber content. By supplementing with raspberries, studies indicate that weight gain through the accumulation of fat can be reduced, and evidence suggests that treatment with raspberries decreased the size of fat cells.

In one particular study conducted by the Center for Applied Health Sciences in Ohio and published in the Journal of the International Society of Sports Nutrition, 70 obese but otherwise healthy participants were randomly assigned to supplementing with raspberry ketone, caffeine, capsaicin, garlic, ginger and citrus aurantium or a placebo in a double-blind experiment. After eight weeks of supplementation, exercise training and a calorie-restricted diet, those who supplemented saw improvements in hip girth, waist girth and body composition.

Those who took the placebo also experienced beneficial weight loss, but the group who supplemented with the raspberry ketone mix saw slightly better results.

3. Can Help Manage Diabetes

Raspberries are very low on the glycemic index ranking as a 3 in glycemic load. Low-glycemic foods, such as raspberries, have little impact on blood sugar, ultimately helping stabilize it.

Overall, it makes this low-sugar and high-fiber food option a great choice to include in any diabetic diet plan.

4. May Help Prevent Cancer

The black raspberry has some powerful characteristics that may offer cancer prevention. Raspberries offer high levels of ellagic acid, a compound that naturally occurs in raspberries as well as strawberries and walnuts, called a tannin.

Laboratory studies shared by the Memorial Sloan Kettering Cancer Center show that the ellagic acid may be able to help prevent cancer. The research shows that ellagic acid was consumed before and during exposure to cancer-causing carcinogens developed fewer liver tumors than a diet without the ellagic acid. Similar results were shown with lung cancer.

Another study conducted at the Ohio State University Comprehensive Cancer Center showed that the anthocyanins in black raspberries may reduce tumors. Diets containing freeze-dried black raspberries suppressed the development of tumors in the esophagus of the studied subjects, and the results indicate that the anthocyanins may have chemopreventive properties.

These studies show that raspberries are some of the most promising cancer-fighting foods you can consume.

5. Ease Arthritis Pain

Raspberries have amazing anti-inflammatory properties that may alleviate symptoms of arthritis. That’s why raspberries make a great addition to any arthritis diet plan.

A study conducted by the Department of Biomedical and Pharmaceutical Sciences at the University of Rhode Island's College of Pharmacy and published in the Journal of Agricultural and Food Chemistry revealed that the red raspberry fruit and raspberry extracts, which contain the polyphenols, anthocyanins and ellagitannins, provided anti-inflammatory properties protecting the cartilage in subjects with arthritis perhaps because there was a decrease in the degradation of the protein, proteoglycan and type II collagen.

The treated subjects had a lower occurrence rate and less severity of arthritis when compared to control subjects. There was way less inflammation, pannus formation, cartilage damage, and bone resorption.

This suggests that red raspberry polyphenols may help reduce the symptoms and severity of arthritis, which is no surprise since raspberries are potent anti-inflammatory foods.

6. Fight Aging

The antioxidants are pretty phenomenal in raspberry nutrition, and these antioxidants can help reduce the signs of aging by fighting free radicals found throughout the body. Raspberries contain the well-known potent vitamin C as well as antioxidant carotenoids and quercetin.

Raspberries have been rated as high in antioxidants on the ORAC scale, putting them up there with the famous blueberry, which is well-known for its antioxidants. With all those antioxidants, good skin can be a great result from eating raspberries.

Additionally, Vitamin C is typically found at high levels in the skin, but aging causes a decline in vitamin C content in both the epidermis and dermis. Excessive exposures to UV light or pollutants, such as cigarette smoke, may also lower vitamin C content in the epidermis. Thus, it makes sense that eating vitamin C-rich raspberries may give your skin the glow you've always wanted.

Nutrition Facts

Raspberries run a pretty close race with blueberries as nutrient-dense and high-antioxidant powerhouses!
One cup of raw raspberries contains about:
64 calories
14.7 grams carbohydrates
1.5 grams protein
0.8 gram fat
8 grams fiber
32.2 milligrams vitamin C (54 percent DV)
0.8 milligram manganese (41 percent DV)
9.6 micrograms vitamin K (12 percent DV)
27.1 milligrams magnesium (7 percent DV)
25.8 micrograms folate (6 percent DV)
0.1 milligram copper (6 percent DV)
1.1 milligrams vitamin E (5 percent DV)
0.8 milligram iron (5 percent DV)
186 milligrams potassium (5 percent DV)
0.7 milligram niacin (4 percent DV)
0.4 milligram pantothenic acid (4 percent DV)
35.7 milligrams phosphorus (4 percent DV)

Raspberries vs. Blueberries

Is Star Anise Good for You? 6 Benefits of This Sweet Spice

From its unmistakable aroma to its unique star-shaped appearance, star anise is truly a one-of-a-kind spice. Plus, not only is it super versatile and chock-full of flavor, but it also contains a number of compounds that can help kick up your health.

Not to be confused with anise seed benefits, star anise benefits include killing off bacteria and fungus, naturally fighting off the flu, boosting heart health, providing a concentrated dose of antioxidants and keeping blood sugar levels steady.

Coupled with a nutritious diet and active lifestyle, adding this powerful ingredient into your diet may be just what you need to bring your health to the next level.

What Is Star Anise?

Star anise comes from Illicium verum, a type of evergreen tree native to certain parts of Vietnam and China. The tree produces a fruit known as star anise that is used as a spice to add flavor to a variety of dishes. The fruit is picked before ripening and then dried in the sun to allow it to harden. It is characterized by its distinct star shape, reddish-orange color and strong aroma.

The star anise taste is often described as sweet and licorice-like. It's considered a key ingredient in five-spice powder, a spice mixture used in Chinese cuisine that also includes cloves, Chinese cinnamon, fennel seeds and Sichuan pepper, and is also sometimes added to other spice mixes like garam masala. The oil of the fruit is also commonly found in mouthwash, perfume, toothpaste and cosmetics.

Star anise contains many medicinal compounds that contribute to its long list of health benefits. In fact, much of the star anise plant production today is used for the extraction of shikimic acid, the active ingredient in flu medications like Tamiflu. It also contains several other potent compounds, such as linalool, vitamin C and anethole.

Is Star Anise Good for You? 6 Benefits of Star Anise

Kills off bacteria
Rich in antioxidants
Wards off fungal infections
May boost heart health
Natural flu fighter
Can help regulate blood sugar

1. Kills Off Bacteria

Pathogenic bacteria can cause a variety of ailments, ranging from ear infections to urinary tract infections and beyond. Star anise has been shown to possess powerful antibacterial properties and may be beneficial in protecting against these harmful strains of bacteria.

One test-tube study demonstrated that star anise extract was able to help block the growth of E. coli, a type of bacteria that can cause a broad array of symptoms, such as diarrhea and pneumonia.  Another test-tube study published in the Journal of Medicinal Food demonstrated that this spice exhibited antibacterial activities against 67 strains of antibiotic-resistant bacteria.

Additionally, this spice also contains several compounds that have been shown to be antibacterial as well. Anethole, linalool and shikimic acid are all compounds found in star anise that are reported to help fight against bacteria.

2. Rich in Antioxidants

Antioxidants are substances that can protect against the formation of harmful free radicals in the body. Getting enough antioxidants in your diet can also combat oxidative stress, which can prevent the progression of chronic disease.

Thanks to its high antioxidant content, some studies have even found that star anise may be effective against cancer cells as well. In one animal study, it was found to reduce tumor burden and oxidative stress, plus increase levels of specific enzymes that play a role in cancer prevention. (8) However, research is limited, and more studies are needed to determine how the antioxidants found in star anise may impact human health.

3. Wards Off Fungal Infections

In addition to killing off pathogenic strains of bacteria, some research also shows that star anise pods could possess powerful antifungal properties as well. Fungal infections are often more difficult to treat and can present in a variety of forms, from yeast infections to athlete's foot and jock itch.

According to a test-tube study published in the Korean Journal of Medical Mycology, star anise extract and essential oil were effective against Candida albicans, a type of fungus that is responsible for causing yeast infections.



4. May Boost Heart Health

Ranked as the leading cause of death and accounting for nearly one-third of all deaths in 2013, it's clear that heart disease is a massive health concern for millions around the world.

Brimming with potent antioxidants, star anise may be able to help reduce oxidative stress, prevent the buildup of harmful free radicals and help enhance heart health.

Although research is limited, some studies have turned up promising results on the potential benefits of this spice on heart health. In a 2015 animal study published in BMC Complementary and Alternative Medicine, an ethanol extract of star anise was found to help normalize changes in weight, blood pressure and lipid levels in mice fed a high-fat diet. Not only that, but it also reduced the buildup of plaque in the arteries and decreased several markers of inflammation as well.

Keep in mind that further research is needed, but adding star anise to a healthy diet and lifestyle may be able to keep your heart in good shape to protect against issues like heart disease and stroke.

5. Fight the Flu

Chills, fever, muscle aches and fatigue if you're like most people, you're probably all too familiar with the dreaded list of symptoms that start to pop up right before a full-blown case of the flu. Next time you find yourself feeling under the weather, you may want to consider brewing up a cup of star anise tea for a quick boost of flu-fighting power.

Star anise contains a compound called shikimic acid, which is commonly found in medications used to treat influenza, such as Tamiflu. A test-tube study published in the Journal of Medical Virology found that combining shikimic acid with quercetin, a type of natural plant pigment, was able to significantly increase the production of immune cells compared to treatment with Tamiflu.

6. Could Help Regulate Blood Sugar

High blood sugar can cause a long list of diabetes symptoms, from increased thirst to difficulty concentrating, fatigue and even unintentional weight loss. Left untreated, high blood sugar can even contribute to more serious issues long-term, such as kidney failure and nerve damage.

Adding star anise to your routine may help keep your blood sugar in check, thanks to the presence of anethole. Some studies have found that this powerful compound could be beneficial in maintaining normal blood sugar levels. In a 2015 animal study out of India, for instance, treating rats with anethole was found to improve blood sugar by regulating some of the key enzymes involved in carbohydrate metabolism.

Of course, it takes more than simply a sprinkle or two of star anise pods each day to regulate blood sugar levels. For best results, try pairing a serving or two with a balanced diet and active lifestyle.

Star Anise Nutrition

In addition to its strong flavor, star anise is also packed with beneficial compounds that can have a powerful effect on health. A few of the compounds found in this spice include:

Linalool: This naturally occurring terpene alcohol has been shown to have antimicrobial and anti-inflammatory properties.

Vitamin C: Besides being high in antioxidants, vitamin C supports immune health and protects against infection and disease.

Shikimic acid: Not only this compound a common ingredient in many flu medications, but it may also have potent antibacterial properties as well.

Anethole: Also found in anise seed and fennel, this aromatic compound is believed to help fight off cancer, diabetes and inflammation while preserving brain health.

Star Anise vs. Anise Seed

Star anise is often confused with anise seed, due to both its similar name and flavor profile. Because both contain anethole, they share a licorice-like taste and aroma. However, these two spices belong to completely different families of plants and have many differences that set them apart.

Anise is a type of plant that belongs to the Apiaceae family and is native to both the Mediterranean region and Southwest Asia. The plant produces white flowers as well as an oblong fruit known as the anise seed, which is commonly used to flavor everything from teas to desserts and liquors.

Star anise, on the other hand, comes from an evergreen tree that originates in Vietnam and China. In addition to its culinary uses, star anise and its oil are also found in toothpaste, mouthwash, skin cream and even certain medications.

Despite their differences, these two ingredients can be used interchangeably in some recipes. Anise seed can be used as a suitable ground star anise substitute, for example, as it shares a similar taste and smell.



What Do You Do with Star Anise? Star Anise Uses

Highly versatile and flavorful, there's a pretty good chance you've tried star anise before, even if you didn't know it. It's one of the main components of five-spice powder, it gives Vietnamese pho its signature flavor, and it's even a secret ingredient in some baked goods and desserts.

There are limitless star anise uses if you're just getting started. You can try brewing a soothing cup of hot star anise tea next time the temperatures dip, add it to your favorite Chinese-inspired dishes or throw it into a bubbling pot of stew to infuse its powerful taste.

It can be ground up and used as a spice or used whole to deepen the flavor and aroma of soup, stew, coffee or broth. Plus, its sweet undertones can balance out savory dishes or even help amp up the flavor of sweets and desserts.

Star anise oil is also available and is commonly used as a natural preservative and to help ease digestive issues.

History

Star anise has been a staple ingredient in China for centuries as a result of its medicinal and culinary properties. It was used to treat an array of issues, providing relief from everything from flatulence to fluid retention.

By the 17th century, this spice had made its way to Europe, where its unique flavor was used to enhance the taste of syrups and fruit preserves.

Today, it is primarily grown in China and Japan, but it is used around the world as a flavoring agent for many classic dishes. Its oil can be found in a variety of commercial products, and it is prized for its multitude of medicinal properties.

Precautions and Side Effects

Although linked with many health benefits and generally considered a safe way to add flavor to foods, star anise should be used in moderation to prevent negative side effects.

Make sure that you are using Chinese star anise and not Japanese star anise. The Japanese version is inedible and actually poisonous if consumed by mouth.

Some products containing star anise, such as teas, are believed to be contaminated with small amounts of Japanese star anise. For this reason, this spice is not recommended for infants and children as it has been associated with a number of adverse symptoms, like vomiting and seizures, due to contamination.

There is also not enough evidence to determine the safety of this spice in women who are pregnant or breastfeeding. Stay on the safe side and talk to your doctor if you have any concerns.

Finally, if you experience any negative side effects or food allergy symptoms after consuming star anise, discontinue use immediately and consult with a trusted health care practitioner.

Final Thoughts

Star anise is the fruit of Illicium verum, a type of evergreen tree native to China and Vietnam.

With a licorice-like taste, it is one of the primary ingredients in five-spice powder and is also featured in many traditional dishes, such as Vietnamese pho.

Star anise contains compounds like linalool, vitamin C, shikimic acid and anethole, which contribute to its many health benefits.

Packed with antioxidants, this spice may help improve heart health, steady blood sugar, ward off bacteria and fungi, and help fight the flu.

Add it to your favorite hot beverages, stews, baked goods or savory dishes for a boost of flavor and health benefits.

Tiger Nuts: The Antibacterial, Fiber-Packed Nut

What tastes like a nut, looks like a tiger but is neither of those things? 

You guessed it! Antioxidant-rich, antibacterial tiger nuts.

Tiger nuts have been known by many names, including yellow nutsedge, chufa and nut grass. In fact, they're not part of the nut family and are completely safe for people with any sort of nut allergies. Tiger nut actually refers to the tuber of its larger plant, Cyperus esculentus, which is cultivated widely in Spain but considered a weed in many other countries.

One popular use of tiger nuts is the creation of a sweet, milk-like beverage known as horchata de chufa, which is especially popular in Spain.

It's not just a tasty snack or drink ingredient, though. Tiger nuts are also a high-antioxidant food and may help prevent heart disease, making it a handy addition to your pantry.

What Are Tiger Nuts?

Cyperus esculentus was one of the earliest recorded plants cultivated in ancient Egypt, often boiled in beer, roasted or served with honey. Tiger nuts were also used medicinally, as oral medications and enemas.

Today, the largest producer of tiger nuts is Spain, which was introduced to this crop by an Arab culture in the Valencia region. Tiger nuts are now also found in the U.S., as well as many African countries and Hispanic regions. Many cultures eat them raw and use them as animal feed, while Hispanic countries use tiger nuts mainly for the creation of horchata chufa.

In the U.S., the Cyperus esculentus plant has often been thought of as a weed, growing rapidly in various vegetable and cereal crops.

Far from being just a weed, though, one interesting use of tiger nuts is its recently researched potential as a new form of biofuel. It's also been used as a cosmetic product, helping slow down the aging of skin cells, and as fishing bait.

Benefits

1. Contain a High Load of Antioxidants

You probably hear the word antioxidants a lot, but do you know what they are and the great things they can do?

In the body, free-flowing oxygen molecules can create free radicals, otherwise known as oxidative damage. This damage can eventually lead to diseases, such as heart disease and cancer.

It's important to have a diet rich in antioxidants to protect yourself from oxidative damage over time, and tiger nuts are a great source of antioxidants. With high vitamin E content and oleic acid, these nuts help you protect your body from disease.

Certain preparation styles change the antioxidant properties of tiger nuts, although they're all be beneficial to you. For example, when preparing horchata, using germinated tiger nuts helps retain higher antioxidant content than using fresh tiger nuts.

2. Provide a Great Source of Fiber

One serving of tiger nuts has a whopping 10 grams of fiber, providing you with almost half of your daily requirement! Fiber is an important, if misunderstood, part of nutrition. When it isn’t absorbed by your digestive system, it passes through your system, capturing toxins, waste, fat and cholesterol particles and expelling them from your system.

Fiber helps you consistently feel full, maintain digestive health, prevent heart disease, lose weight and prevent diabetes. That's good news for tiger nut fans, considering they contain more fiber per serving than many other recommended high-fiber foods, like quinoa or chia seeds.

3. Hold Antibacterial Properties

Another tiger nut benefit is the ability to fight bacteria in the human body. One study published in Ancient Science of Life found extracts of Cyperus esculentus actually had bacteria-fighting effects on several dangerous human pathogens, including salmonella and E coli.

Cyperus esculentus is also on a list of several dietary plants that can be used against common bacterial infections, especially for those who have developed antibiotic resistance in third-world countries.

Wherever you live, it's important to fill your diet with immune system boosters like tiger nuts. Bacteria-fighting food helps you fight off infections and viruses so don’t neglect this important part of nutrition.

4. Work as a Prebiotic

While tiger nuts help fight bad bacteria in your body, they also assist your digestive tract by acting as a resistant starch prebiotic. Prebiotics function by serving as energy sources (a fuel, of sorts) for the positive gut bacteria that keep your entire digestive system running smoothly.

Because a rapid shift in gut microflora can temporarily upset your stomach, it's a good idea to introduce resistant starch prebiotics into your diet gradually. This can help you avoid any temporary gas or bloating you could experience otherwise. Eaten in good, healthy doses, tiger nuts have also been known to relieve flatulence and diarrhea, so you shouldn't be too worried about brief bloating.



5. Control Diabetes

Are you at risk for diabetes or elevated sugar issues? Tiger nuts may be a great addition to your snack cupboard. The insoluble fiber in these tubers helps control blood sugar levels, as it's a type of carbohydrate that doesn't raise blood sugar.

A 2015 study published in the Journal of Pharmacy & Bioallied Sciences looked at the effects of Cyperus rotundus which has many similar antioxidant capabilities that the tiger nut has on diabetic mice. After three weeks researchers found that the treatment indicated it shows antidiabetic effects.  This shows positive signs for the tiger nut working as a diabetes treatment.

6. Lower Bad Cholesterol

Even though there is a lot of misinformation out there about good and bad cholesterol, it's still important to maintain healthy levels of each. Tiger nuts have been proven to lower levels of LDL cholesterol and balance cholesterol levels by absorbing it better due to the fiber content.

7. Improve Your Sex Life

A preliminary 2015 study looked at how the consumption of tiger nuts affected the male copulatory behavior in rats. The results of the study showed tiger nuts improved the sex performance of the rats, inferring a possible benefit to human male sexual performance as well. Among other factors, the rats showed briefer intermission times and heightened testosterone levels.

Nutrition Facts

One serving of tiger nuts (one ounce or 30 grams) contains about:
120 calories
19 grams carbohydrates
2 grams protein
7 grams fat
10 grams fiber
1.8 milligrams iron (10 percent DV)
28 milligrams magnesium (7 percent DV)
1.1 milligrams zinc (7 percent DV)
215 milligrams potassium (6 percent DV)
0.1 milligrams vitamin B6 (5 percent DV)

Allergies and Risks

While it's extremely rare, there have been a few cases of reported allergies to tiger nuts.  If you experience symptoms of an allergic reaction, please consult your physician immediately.

Final Thoughts

The tiger nut is not part of the nut family and is completely safe for people with any sort of nut allergies.

Often used to make a sweet, milk-like beverage known as horchata de chufa, especially popular in Spain.

Tiger nut benefits include containing a high load of antioxidants, providing a great source of fiber, holding antibacterial properties, working as a prebiotic, controlling diabetes, lowering bad cholesterol and improving your sex life.

In the U.S., the Cyperus esculentus plant has often been thought of as a weed, growing rapidly in various vegetable and cereal crops. Far from being just a weed, though, one interesting use of tiger nuts is its recently researched potential as a new form of biofuel. It's also been used as a cosmetic product, helping slow down the aging of skin cells, and as fishing bait.