Sweet Potato Nutrition Facts and Benefits

Striking the balance between vibrant, versatile and delicious, sweet potatoes have become a pretty common component of the modern diet. From sweet potato fries to casseroles to pies and beyond, there are a myriad of ways to enjoy this tasty tuber. Still, many people have doubts when it comes to the sweet potato nutrition profile.

This is because sweet potatoes are usually associated with regular potatoes, which are often served deep-fried, salted and in massive portions that are loaded with extra fat, sodium and calories. But are sweet potatoes bad for you? And if you're on a diet, are sweet potatoes fattening or weight loss-friendly? Keep reading to find out what you need to know about sweet potato nutrition and why you should include a serving or two in your diet.

Sweet Potato Nutrition Facts Sweet potatoes are high in many important nutrients. They contain a good amount of fiber as well as vitamin A, vitamin C, manganese and several other vitamins and minerals.

One medium cooked sweet potato contains approximately:
103 calories
23.6 grams carbohydrates
2.3 grams protein
0.2 gram fat
3.8 grams dietary fiber
21,907 international units vitamin A (438 percent DV)
22.3 milligrams vitamin C (37 percent DV)
0.6 milligram manganese (28 percent DV)
0.3 milligram vitamin B6 (16 percent DV)
541 milligrams potassium (15 percent DV)
1 milligram pantothenic acid (10 percent DV)
0.2 milligram copper (9 percent DV)
1.7 milligrams niacin (8 percent DV)
0.1 milligram thiamine (8 percent DV)
30.8 milligrams magnesium (8 percent DV)



In addition to the nutrients above, sweet potato nutrition also contains riboflavin, phosphorus, vitamin E, vitamin K, calcium and iron.

Sweet Potato Nutrition: Sweet Potato Benefits

Stabilizes Blood Sugar
High in Antioxidants
Boosts Brain Function
Enhances Immunity
Promotes Vision Health
Aids in Weight Loss

1. Stabilizes Blood Sugar

Sweet potatoes are an excellent dietary addition for those with diabetes as they have been shown to help reduce and regulate blood sugar levels. In fact, there are several studies focused on learning more about the connection between the sweet potato and diabetes. Caiapo, in particular, is a type of white sweet potato that has been studied extensively for its anti-diabetic properties.

In one study out of the University of Vienna in Austria, 61 participants with diabetes were given either four grams of Caiapo or a placebo daily for three months. At the end of the study, the sweet potato group had significantly lower blood sugar levels than the control group.

Another small study published in the journal Metabolism showed that treating diabetic patients with Caiapo for six weeks helped improve insulin sensitivity. Insulin is the hormone responsible for the transport of sugar from the blood to the tissues where it can be used as energy. Improvements in insulin sensitivity allow it to work more efficiently in the body to maintain normal blood sugar.

Additionally, sweet potatoes are high in fiber, with each medium sweet potato fulfilling up to 15 percent of your fiber needs for the entire day. Fiber slows the absorption of sugar to help prevent spikes and crashes in blood sugar levels.

2. High in Antioxidants

Antioxidants are compounds that help fight off harmful free radicals to reduce the risk of chronic disease and prevent damage to the cells. Antioxidants may protect against diabetes, heart disease and even cancer.  Besides being rich in fiber and many important vitamins and minerals, sweet potatoes are also loaded with these beneficial antioxidants.

Orange-fleshed sweet potatoes are especially high in beta-carotene, which is the pigment responsible for their characteristic vibrant orange flesh. Beta-carotene is a powerful antioxidant that can help promote healthy vision, improve respiratory health and even protect your skin.

Sweet potato nutrition

Studies show that colored sweet potatoes, in general, exhibit more potent activity against free radicals than white sweet potatoes with purple potatoes, specifically, containing the highest amount of antioxidants.

In addition to sweet potatoes, other top antioxidant foods include goji berries, blueberries, dark chocolate and pecans.

3. Boosts Brain Function

Some research has found that eating sweet potatoes could help boost brain function and improve memory thanks to their abundance of nutrients and antioxidants.

One animal study out of Chungnam National University's College of Pharmacy in Korea, for instance, treated rats with purple sweet potato extract and found that it prevented oxidative damage in the brain, enhanced cognitive performance and improved memory.

Another animal study conducted in China in 2010 showed that purple sweet potato extract helped protect against brain aging and improved spatial learning and memory ability in mice.

Avocados, beets, broccoli and leafy green vegetables are examples of other brain foods that can help boost focus and memory.

4. Enhances Immunity

Sweet potato nutrition is jam-packed with vitamin A, with each medium potato cramming in about 438 percent of the daily vitamin A requirement. This vitamin plays a role in many aspects of health, but it is especially important in terms of immunity.

Vitamin A helps stimulate the production of immune cells that fight off disease and infection.  It also can help kill off harmful cells and has been shown to have anti-tumor properties in some animal studies.  Many studies have even reported that vitamin A supplementation can help reduce the risk of death from infectious diseases in certain areas where vitamin A deficiency is common.

Getting enough vitamin A from foods like sweet potatoes is crucial to maintaining healthy immune function. Other top vitamin A foods include carrots, kale, spinach and apricots.



5. Promotes Vision Health

In addition to boosting immunity, vitamin A is also integral to maintaining healthy vision. A deficiency of vitamin A can result in symptoms like dry eyes, night blindness, a buildup of keratin on the conjunctiva and even total vision loss in severe cases.

One medium sweet potato can meet and exceed your daily vitamin A needs. In fact, if you can squeeze even just one-fourth of a sweet potato into your diet, you're set for the entire day.

Not only that, but sweet potatoes also contain important antioxidants that can contribute to vision health as well. Beta-carotene, for example, has been shown to slow the progression of age-related macular degeneration, a condition that can result in vision loss.

Other eye vitamins that you should incorporate into your diet include vitamin C, zinc and omega-3 fatty acids.

6. Aids in Weight Loss

If you have a few stubborn pounds that you're trying to lose, incorporating this nutritious root vegetable into your diet may be able to help. The sweet potato benefits weight loss because it's super nutrient-dense and loaded with fiber to help keep you full.

Fiber moves slowly through the digestive tract, helping promote satiety and cut cravings to aid in weight loss. Just one cup of sweet potatoes boasts a whopping 6.6 grams of fiber, or up to 26 percent of what you need for the entire day.

A recent 2017 animal study also found that purple sweet potatoes, in particular, may have extra weight-busting benefits. Mice were fed a high-fat diet and were supplemented with purple sweet potatoes, which were shown to reduce body weight and fat accumulation over a 12-week period.

Of course, sweet potatoes should be paired with a healthy diet and regular exercise to achieve maximum weight loss. Fortunately, not only do sweet potatoes aid in weight loss, but they can also help you achieve your fitness goals as well. Sweet potato benefits bodybuilding because it is slowly digested, providing you with long-lasting energy to fuel you through your gym session.

Sweet Potato vs. Yams

Sweet potatoes are often referred to as yams, and for many, the terms are considered pretty much interchangeable. However, not only are they two entirely different plants, but there are some other major differences between yams vs sweet potatoes.

First of all, the sweet potato belongs to the morning glory family of plants while yams not to be confused with Mexican yams or wild yam are actually related to lilies and grasses. Additionally, sweet potatoes are thought to have originated in Central and South America while yams are native to Africa and Asia.

There are also some significant differences in the appearance of the yam vs. sweet potato as well. Sweet potatoes have tapered ends with smoother skin and can range in color from white to vibrant orange and purple. Yams, on the other hand, have rough skin and are typically white-fleshed and cylindrical. Yams are also more starchy and dry without the hint of sweetness found in sweet potatoes.

Gram for gram, yam nutrition is higher in calories, carbohydrates and fiber but slightly lower in protein than sweet potatoes. Yams also contain a good amount of vitamin C, vitamin B6, potassium and manganese but are not as nutrient-dense as sweet potatoes.



Sweet Potato Nutrition vs. White Potato Nutrition

Although both have become common kitchen staples, there are some distinct differences between white potatoes and sweet potatoes. They both belong to different plant families, are notably different in terms of appearance and each has a unique taste that sets it apart. While white potatoes are often incorporated into savory dishes, sweet potatoes have a flavor that works for both desserts and main courses alike.

But are sweet potatoes healthier than regular potatoes?

Looking at the sweet potato vs. potato in terms of nutrition, each brings a different set of nutrients to the table. White potato nutrition, for example, is especially high in certain micronutrients like vitamin C, folate, vitamin B6, potassium and manganese, while sweet potatoes are significantly higher in vitamin A.

Per 100 grams, there are 20.7 grams of carbs in sweet potato compared with 21.5 grams of carbs in regular potatoes. Meanwhile, the amount of sweet potato calories is slightly lower as well, with 94 calories in a potato compared to just 90 calories in sweet potato. Sweet potatoes are also slightly higher in fiber and have a lower glycemic index, meaning they don't cause the same sharp increase in blood sugar as regular potatoes.

However, both can be healthy additions to the diet when used in moderation and with proper portion control. Preparation method is also key; potatoes are often deep-fried and doused in oil and salt, which depletes their nutritional value. Try them baked instead of fried and enjoy a few servings of both sweet potatoes and regular potatoes as part of a nutritious diet.

Where to Find and How to Use Sweet Potatoes

Sweet potatoes are widely available at most grocery stores and typically found in the produce section, usually right alongside white potatoes. Special varieties, such as white or purple sweet potatoes, may be more difficult to find, however. Look for them at farmers markets or Asian specialty stores from September through April to take advantage of the purple and white sweet potato nutrition benefits.

Once you get your hands on some sweet potatoes, there are plenty of ways to enjoy these delicious root vegetables. From simply enjoying a microwave sweet potato with minimal effort required to baking, roasting, sauting or boiling your sweet potatoes, the possibilities are limitless. Sweet potato fries, soups and casseroles are some of the most popular ways to prepare sweet potatoes, but there are many other options available as well.

Sweet Potato Nutrition History

Sweet potatoes have been domesticated for thousands of years, and sweet potato remnants have been discovered in Peru dating all the way back to 8,000 B.C. It's believed that sweet potatoes were brought to Polynesia from South America around the year 700 A.D. From there, they spread across the globe from Hawaii to New Zealand to the Philippines and beyond. Today, sweet potatoes are prized around the world for their delicious taste and powerful health benefits. According to the Food and Agriculture Organization, China is the biggest producer of sweet potatoes, followed by Uganda, Nigeria and Indonesia.

Sweet potatoes are especially popular in the United States, with North Carolina taking the lead in sweet potato production. Interestingly enough, however, sweet potato consumption in the U.S. has actually significantly declined in the last century. While the average American was eating about 29.5 pounds of sweet potato per year in 1920, average consumption today has plummeted down to just 4.1 pounds per year.

Precautions with Sweet Potato Nutrition

Despite the multitude of health benefits offered by this nutritious root vegetable, there are some people who may want to limit consumption or avoid eating sweet potatoes altogether.

Although uncommon, sweet potatoes can cause an allergic reaction in some people. If you experience any food allergy symptoms after eating sweet potatoes, such as itchiness, nausea, vomiting, stomach cramps or swelling, report to your doctor right away.

If you have a history of calcium-oxalate kidney stones, you may want to limit your sweet potato intake. Sweet potatoes are high in oxalate, which can combine with calcium and lead to the development of kidney stones.

Finally, if you have diabetes, be sure to keep your sweet potato intake in moderation. While sweet potatoes are jam-packed with health benefits, they also contain carbohydrates that can raise blood sugar levels when eaten in excess. Pair with some non-starchy vegetables and a good source of protein to make a well-rounded, blood sugar-stabilizing meal and enjoy.

Final Thoughts on Sweet Potato Nutrition

Sweet potato nutrition is high in fiber, antioxidants, vitamin A, vitamin C, manganese and many other important micronutrients.

Thanks to their impressive health profile, sweet potatoes have been associated with a long list of health benefits. Sweet potato benefits for men and women include improving eye health, enhancing immunity, boosting brain function, aiding in weight loss and regulating blood sugar.

Although the terms yam and sweet potato are used interchangeably, there are many differences between the sweet potato vs yam in terms of taste, appearance and nutrition.

There are also differences in sweet potato nutrition compared to white potatoes. Sweet potatoes are slightly lower in calories and carbs, are digested more slowly and contain a higher concentration of certain nutrients.

Include sweet potatoes in moderation as part of a healthy diet to take advantage of their unique health benefits, versatility and delicious flavor.

Green Beans Nutrition Helps You Fight Cancer and Improve Digestion

Remember when your mom told you to finish all your vegetables? If she liked to make you green beans (and you listened to her), you're going to be pretty happy about all the good green beans nutrition does for your health. From helping prevent many types of disease to supporting the health of your digestive system, green beans nutrition is a dynamic fighter to add to your healing diet because green beans are some of the best high-antioxidant foods on the planet.

Unlike many green veggies, you can even freeze green beans and maintain their nutritional value. Plus, they're extremely common and can be found at your local farmers market or grocery store year-round, although they're considered in season and least expensive from summer to early fall.

So, don't forget to call your mom and say thanks especially once you've read the incredible power that green beans nutrition provides.

What Are Green Beans?

There are over 130 different varieties of green beans, divided into two categories: bush and pole. The bush varieties grow on short plants that need no assistance to remain straight (between eight and 20 inches at full height), while pole green beans must be supported by trellises or other means and can grow up to seven feet long.

Green beans seem to have originated in the country of Peru about 7,000 years ago but are produced all over the world today. The top producers of green beans as of 2012 were Indonesia, India and China, although green beans are produced in large quantities in the U.S. as well.

While the beans and pods from green beans are the edible parts of the plant, they aren't the only parts of a green bean plant. Green bean leaves can be green or purple, and the flowers of the green bean plant are white, pink or purple and often pollinated by insects.

Green beans are also known as string beans or snap beans, although the string found in some types of green beans is not very tasty. In 1894, botanist Calvin Keeney successfully removed the string of some green bean species through selective breeding, earning him the nickname father of the stringless bean.

In addition to their many health benefits for humans, green beans also help plant health by killing fungi that are commonly responsible for various types of plant death.

Nutrition Facts

Green beans belong to the Phaseolus vulgaris classification of bean, one type of legume. This classification originates from the Fabaceae family, genus vicia. While Phaseolus vulgaris is the scientific name for green beans, this exact name refers to several different types of beans, including kidney, red, white, pinto and other types of beans. Together, the Phaseolus vulgaris beans are often referred to in research as common beans.

Specifically, what you recognize as green beans may also be divided into multiple categories. All green beans are the unripe fruit inside protective pods of various types of common beans. One prevalent type of green beans is known as the haricot vert or French green bean, and it's classified by a longer, thinner and more tender pod.

In addition to the incredible nutrient content that you may recognize from a typical nutrition Facts list, green beans nutrition also contains high levels of several proteins, carotenoids and other antioxidants that make it a veritable mine of nutrition.

Many experts agree that one of the factors that makes green beans so good for your health is the level of starch and fiber. Instead of being totally processed right away by your digestive system, some nutrients in green beans are absorbed and continue to have great impact on your health, long after the rest of the bean has been digested and expelled.

One serving of raw green beans (about half a cup or 100 grams) contains about:
31 calories
7.1 grams carbohydrates
1.8 grams protein
0.1 gram fat
3.4 grams fiber
16.3 milligrams vitamin C (27 percent DV)
14.4 micrograms vitamin K (18 percent DV)
690 IU vitamin A (14 percent DV)
0.2 mg manganese (11 percent DV)
37 micrograms folate (9 percent DV)
0.1 milligram thiamine (6 percent DV)
0.1 milligram riboflavin (6 percent DV)
1 milligram iron (6 percent DV)
25 milligrams magnesium (6 percent DV)
209 milligrams potassium (6 percent DV)

Health Benefits

1. Helps Fights and Prevent Cancer

Green beans have long been regarded as a healthy food that supports various areas of the body. One of the most heavily researched benefits is in the ability of green beans nutrition to help prevent and stop the spread of several cancers throughout the body.

While one of the reasons for this is the high antioxidant load in green beans nutrition, which help scavenge free radicals in the body responsible for many diseases, one overview study that compiled decades of research on the health benefits of green beans (and other varieties of Phaseolus vulgaris beans) found that: The anticarcinogenic activity of beans is related to the presence of resistant starch, soluble and insoluble dietary fiber, phenolic compounds, as well as other microconstituents such as phytic acid, protease inhibitors, and saponins.

Basically, this refers to the fact that nutrients present in green beans help exert anticarcinogenic properties in the body, independently from the antioxidant activity found from green beans nutrition. This places green beans among the strongest cancer-fighting foods. Research also supports that in addition to preventative measures, peptides in green beans can also slow or stop the growth of cancer cells.

Regular consumption of green beans is associated with a lower risk of breast, colon and prostate cancer.  Eating varieties of Phaseolus vulgaris is also associated with slowed or inhibited growth of leukemia, breast cancer and lymphoma cells.

Several nutrients in green beans have cancer-fighting properties on their own. Lutein, one of the types of antioxidants known as carotenoids, is found in large quantities in green beans. It's suggested that people who consume high quantities of dietary lutein have a lowered risk of breast, colon, cervical and lung cancer, and green beans is No. 8 on the list of foods highest in lutein.

Vitamin C is also a commonly known anticancer vitamin, as it has been known, in large doses, to treat cancer. Many health practitioners also use vitamin C to supplement chemotherapy drugs, as the vitamin helps the drugs target only the cancerous cells, rather than the entire body. One serving of green beans contains over a quarter of the daily recommended intake of vitamin C.

The amount of vitamin K in a serving of green beans provides over half of one day's recommended intake as well. Guess what else has been proven to protect the body against cancer? That's right, vitamin K has had success in reducing the risk of prostate, colon, stomach, nasal and oral cancer.

2. Slows the Spread of HIV in the Body

A fascinating study out of Hong Kong in 2010 studied the effect of a specific nutrient found in French green beans on tumors, fungus and HIV. It found positive effects in all three subsets, but most interestingly was its effect in inhibiting HIV.

HIV, or human immunodeficiency virus, is an incurable virus spread by the exchange of certain bodily fluids. Unlike other viruses, HIV cannot be completely removed from the body. Left untreated, it can develop into AIDS (acquired immunodeficiency syndrome). HIV/AIDS is associated with a number of health risks because it attacks T cells that normally help your body fight off infection.

The HIV virus works by a process known as reverse transcription, in which the viral cells use an enzyme, reverse transcriptase, to create what's known as complementary DNA, or cDNA, from RNA templates. This cDNA is bound to the body's DNA and creates a long-term infection that can't be separated from the body.

To slow this process, doctors often prescribe antiretrovirals, medications that try to stop reverse transcription so the virus can't integrate into the body as fast as if left untreated. While these medications can greatly improve the life expectancy of patients with HIV and stave off the virus progression into AIDS, researchers have been interested for some time about the effects of nutrition on HIV.

The study from Hong Kong found that the green beans nutrition from French green beans significantly inhibited reverse transcription in HIV-1 cells, the more common form of HIV found throughout the world. These findings suggest that green beans, along with antiretroviral therapy and other HIV/AIDS-fighting foods like spirulina, may be a long-term treatment solution for patients suffering from these viruses.

3. Decreases Risk for and Helps Manage Diabetes

When you consume whole-grain foods, such as beans and other legumes, three or more times in one week, you can decrease your risk of diabetes up to 35 percent. Other risk reduction methods for this disease include consuming foods with a low glycemic index.

Due to of the type of dietary fiber and carbohydrates found in green beans nutrition, these veggies are considered a low glycemic index food because the carbohydrates release slowly in your system and help avoid spikes and dips in glucose levels in your blood. Beans are among the best whole-grain foods to eat, especially if you're monitoring your glucose levels and are already at risk for obesity or diabetes, because other popular whole-grain foods like baked potatoes and rice often have a high glycemic index, usually somewhere between 50 and 85, whereas beans score a low 20 on the scale.

Not only do foods like green beans affect your potential risk of diabetes, but if you already have diabetes, your diet is crucial to managing this chronic condition. That's why green beans should be part of any diabetic diet plan.

Low glycemic index diets are strongly associated with decreased insulin sensitivity and regulate the diet-insulin responses of people with diabetes and prediabetes, and can also help your body properly process insulin. In fact, hypoglycemic foods, including Phaseolus vulgaris, have been shown to decrease the glucose tolerance curve (a measurement tool used by physicians and researchers to observe the progression of glucose intolerance) by almost 5 percent more than the most commonly prescribed drug for diabetes.

Patients with diabetes have damaged cells, or beta cells, in their pancreas. These damaged cells cause the body to underproduce insulin and fail to release the insulin already present in the body. In 2013, researchers in Mexico discovered that a cooked common bean given to diabetic rats caused a significant drop in glucose, triglycerides, overall cholesterol and LDL cholesterol, consistent with protection of beta cells in the pancreas. Their findings show that various Phaseolus vulgaris beans, including green beans, can be used as one way to nutritionally control diabetes.

Other studies focus on the inflammation associated with diabetes and have found species of Phaseolus vulgaris beans play a key role in reducing this inflammation.

4. Helps Maintain Healthy Eating Habits

As I just mentioned, green beans are an excellent food for managing glucose levels in people at risk for obesity because they're a whole grain that scores very low on the glycemic index scale. This is not just for people at risk for diabetes.

Adding green beans to a balanced meal is clinically proven to help you lose weight by reducing your blood glucose levels, making you feel full and slowing the secretion of the hunger hormone, ghrelin, that causes your brain to desire to eat again.



5. Protects Your Heart from Disease

Lowering cholesterol in your blood is good for more than just your weight and diabetes risk it also keeps your heart beating strong. Beans help support heart health by managing metabolic syndrome, a cluster of conditions associated with a higher risk of heart disease, stroke and diabetes. Again, this can be explained in part by the resistant starch and dietary fiber content of beans, because they delay the use of glucose from foods, change the way your body uses fat and increase satiety (the satisfied feeling you have after eating) to control the appetite.

Consuming legumes four times or more a week can decrease the risk of heart disease up to 22 percent versus eating them once a week. Similarly to their mechanism for helping maintain healthy eating and treating diabetes, this is because legumes like green beans are whole-grain, high-fiber foods that score low on the glycemic index scale.

Another study found an inverse association between legume consumption and coronary heart disease, discovering that eating just ¾ cup of beans daily decreased the risk of heart attack by an astounding 38 percent.

Green beans are especially powerful in protecting the heart due to their vitamin K and lutein content. Vitamin K carries calcium out of your arteries, preventing it from forming large plaque deposits and eventually calcifying those arteries. Getting enough vitamin K in your diet helps protect the lining of your arteries and other body tissues, as well as reduces inflammation to maintain healthy blood pressure and reduces your risk of heart attack.

Low levels of lutein are also associated with hardening of the artery walls, and high lutein in the bloodstream is connected with a reduced risk of coronary disease and heart attack, although the reasons why are still unclear.

6. May Improve Fertility and Protect Newborns

Infertility affects between 13 percent and 17 percent of couples of reproductive age around the world. It’s such a high percentage that the World Health Organization has recently recognized it as a social disease, meaning it's caused by various social and economic factors.

Lifestyle and proper nutrition greatly affect fertility and have the potential to correct a large majority of the issues that cause infertility. Green beans and other legumes are excellent sources of nutrition for those at risk for infertility, as they're low on the glycemic index and also contain significant levels of folate and iron, three factors specifically indicated in nutrition-based research on improving fertility and beating infertility. Folic acid and other antioxidants play a large role in this process.

Folate, or folic acid, doesn't only help both males and females experience higher levels of fertility it's good for babies, too. Dietary folate decreases the risk of a large number of birth defects. This is why you want to avoid folate deficiency, something you can do with green beans nutrition.

7. Supports a Healthy Digestive System

The fiber in green beans also helps your digestive system maintain optimal health, as it prevents many digestive problems. One method by which they help your digestive system is by protecting the lining of your gastrointestinal tract from becoming damaged.

That protection, combined with a regular dietary intake of vitamin B12 and vitamin C, helps your body absorb iron (also found in green beans nutrition), which also impacts digestive health. 

8. Keeps Bones Strong

Because of its high vitamin K content, green beans nutrition can also help your body build and maintain strong bones. From the elderly at risk for osteoporosis to athletes, consuming high levels of vitamin K helps your body maintain bone density, reduce the risk of bone fracture and even help heal broken bones. 

5 Black-Eyed Pea Benefits, Including Relieving Constipation

If you google black-eyed peas, you're sure to find a lot of results of the famous American hip-hop band. Black-eyed peas, the edible beans, might not make you dance, but this article should get you excited about the benefits of these tasty little legumes. Why? Because black-eyed pea benefits are pretty amazing.

To many they're not only hearty and healthy, but they're also lucky. That's right some cultures consider black-eyed pea consumption a sure way to start off a prosperous and good luck-filled new year. That because these anti-inflammatory foods are that good for you!

What Are Black-Eyed Peas?

The black-eyed pea (Vigna unguiculata), also called black-eyed bean, cowpea or southern pea, is an annual plant from the pea family (Fabaceae) and is grown for its edible legumes. Black-eyed pea plants are believed to be native to West Africa but are widely grown in warm regions around the world.

Black-eyed peas get their name from their appearance. They're cream-colored with a little black spec that resembles an eye. Although their name would make you think they're a type of pea, black-eyed peas are actually beans.

Nutrition Facts

Black-eyed peas have a lot to brag about when it comes to nutrition. Just one cup of cooked black-eyed peas contains about:

160 calories
36 grams carbohydrates
5.2 grams protein
0.6 gram fat
8.2 grams of fiber
210 micrograms folate (52.5 percent DV)
1305 international units vitamin A (26 percent DV)
86 milligrams magnesium (22 percent DV)
211 milligrams calcium (21 percent DV)
690 milligrams potassium (19.7 percent DV)
0.2 milligram thiamine (13.3 percent DV)
0.2 milligram riboflavin (11.8 percent DV)
2.3 milligram niacin (11.5 percent DV)
1.7 milligrams zinc (11.3 percent DV)
1.9 milligrams iron (10.6 percent DV)
84 milligrams phosphorus (8.4 percent DV)
0.1 milligrams vitamin B6 (5 percent DV)
Related: Pea Protein: The Non-Dairy Muscle Builder (that Also Boosts Heart Health)

Health Benefits

1. Improve Digestion

One of the biggest black-eyed pea benefits is the high levels of dietary fiber, which helps to promote regular bowel movements and improve the health of the entire body, especially the digestive system. The large amount of fiber contained within black-eyed peas absorbs water in the digestive tract, swells up and carries waste products out of the body. Thanks to being a high-fiber food, black-eyed pea consumption can help prevent constipation, which is always a good thing.

In addition, black-eyed peas and other beans are often associated with excessive flatulence, but research debunks this commonly believed myth. Research conducted by Arizona State University's School of Nutrition and Health Promotion and the University of Colorado Springs Department of Health Sciences examined the perceptions of excessive gas from bean consumptions among adults in three separate feeding studies. Participants consumed a half cup of beans daily for either eight weeks or 12 weeks.

The findings, published in Nutrition Journal, were surprising. Only 19 percent of participants who consumed black-eyed peas saw an increase in flatulence, while less than half reported increased gas from eating pinto or baked beans. In addition, only 3 percent to 11 percent reported increased flatulence across all the studies. Ultimately, researchers concluded: People's concerns about excessive flatulence from eating beans may be exaggerated.

2. Prevent Anemia Getting adequate iron in your diet prevents anemia, which can cause fatigue and weakness. Anemia occurs when your blood has a lower than normal number of red blood cells or if your red blood cells don't have enough hemoglobin. Hemoglobin is an iron-rich protein that gives your blood its red color and helps those cells bring oxygen from your lungs to the rest of your body.

Aside from being high in iron, black-eyed pea benefits also include being high in folate, a B vitamin needed to make normal red blood cells. This is important to note since low levels of folate can cause anemia.

3. Lower Blood Pressure

Black-eyed peas are rich in potassium, a mineral that helps keep your blood pressure levels at healthy numbers and lowers your risk of heart disease. Some studies have linked low potassium in the diet with high blood pressure. It's also been shown that heart attack patients who have moderate potassium levels (between 3.5 and 4.5 mEq/L) have a lower risk of death. One cup of black-eyed peas offers you just about 20 percent of your daily potassium needs.

In addition to lowering blood pressure, black-eyed pea benefits also include staving off coronary heart disease, truly making this bean a heart-healthy food.

4. Increase Folate Intake

Black-eyed peas are especially high in folate, which is a water soluble B vitamin that plays a slightly different role from the other B vitamins because it doesn't participate in energy metabolism. Folate's main function is to help the body make new cells, specifically by playing a role in copying and synthesizing DNA. It also helps the body utilize vitamin B12 and amino acids.

A folate deficiency can cause anemia, poor immune function and poor digestion. For pregnant women, a deficiency in folate can lead to neural tube defects, such as spina bifida. People most at risk of a folate deficiency include pregnant and breast-feeding women, people with liver disease, alcoholics, those on kidney dialysis, and people on medications for diabetes, diuretics and methotrexate.

Just one cup of black-eyed peas can supply over half of your daily folate needs, which means that two cups could completely supply your requirements for the day.

5. Boosts Skin and Eye Health

Black-eyed peas are surprisingly high in vitamin A. They have over a quarter of your daily vitamin A needs in one cup. Not only does vitamin A help form and maintain healthy skin and mucus membranes, but it produces the pigments in the retina of the eye.

Don't limit yourself to carrots when it comes to improving your eyesight because the vitamin A in black-eyed peas can promote good vision, especially in low light. So keep eating your orange fruits and vegetables to improve your skin and eye health, but now you can add black-eyed peas to the mix because black-eyed pea benefits include protecting your vision and your skin.



Black-Eyed Peas vs. Navy Beans

You may be wondering how black-eyed pea benefits and nutrition stack up to other beans. Here's a comparison with navy beans:

Black-eyed peas and navy beans are both rich in fiber, making them great at preventing constipation and encouraging a healthy digestive system.

Both have dietary fiber that can keep you fuller longer and help you maintain normal blood sugar levels.

Both are high in potassium, which is excellent for keeping blood pressure at a healthy level and improving heart health.

Both are excellent sources of folate as well as iron, which make them great at preventing anemia.

Navy beans have no vitamin A in them whatsoever, while black-eyed peas have 1,305 international units of vitamin A in one cup.

The large amount of vitamin A in black-eyed peas can help skin and eye health, but navy beans do not offer these benefits.

Navy beans contain significantly more calcium than black-eyed peas. Calcium is essential for the development and maintenance of strong bones and teeth and helps the heart, nerves, muscles and other body systems work properly. It is probably best known for helping prevent osteoporosis.

Black-eyed peas cook quickly, from 30 to 60 minutes, while navy beans take 1.5 to two hours.

Interesting Facts

Cultivated since prehistoric times in China and India, black-eyed peas are related to the mung bean.

The ancient Greeks and Romans are said to have preferred them over chickpeas.

Records show they were brought to the West Indies from West Africa by slaves around 1674.

In the Southern U.S., eating black-eyed peas and collard, turnip or mustard greens on New Year's Day is considered good luck. The black-eyed peas symbolize coins, and the greens symbolize paper money.

They're a key ingredient in the classic soul food recipe known as Hoppin John, which is mainly black-eyed peas, rice and smoked pork.

In Portugal, black-eyed peas are served with boiled cod and potatoes, with tuna, and in salads. Texas caviar is made from black-eyed peas marinated in vinaigrette-style dressing and chopped garlic, served cold.

In West Africa and the Caribbean, a traditional dish called akara is made of mashed black-eyed peas with salt, onions and/or peppers. The combination then gets fried to create the final product. Farmers love black-eyed peas because they return nutrients, particularly nitrogen, to the soil.

How to Cook

You can purchase dried or canned black-eyed peas at your local grocery or health store. I recommend dried over canned, but if you buy canned then opt for organic and no salt added (and ideally a BPA-free can). For dried beans, select those that are dry, firm, uniform in color and not shriveled.

You should store dried black-eyed peas at room temperature in a sealed container out of heat and sunlight. Canned beans can also be stored at room temperature in a cool, dry place.

How to Prepare Dried Black-Eyed Peas:

Soaking is optional. If you want to soak them first, place the dried peas in a large pot and cover with about 4 inches of water. Soak the peas overnight, then drain and rinse. If you don't have the time or desire, you can quick soak the peas by bringing them and the water to a boil for 2 minutes. Remove them from the heat, cover the pot, and soak the peas for 1 hour, drain and rinse the peas.

In a pot, combine black-eyed peas and just enough water to cover the peas. Optional additions include: a pinch of sea salt, a chili pepper, a bay leaf and/or a splash of olive oil. Bring mixture to a boil, cover, and simmer until peas are tender but not mushy (about 25-30 minutes). Black-eyed peas make a great addition to stews, soups, curries and salads. They can also be a perfect side dish, or they can be mashed into a dip.



Risks and Side Effects

Beans are well-known for causing flatulence or gas, but the possibility of black-eye peas making you gassy varies from person to person or not happen at all, as research shows. If you do have any trouble digesting black-eyed peas, digestive enzymes can help.

Final Thoughts

Black-eyed peas aren't peas at all they're beans.

Farmers love black-eyed peas because they return nutrients, particularly nitrogen, to the soil.

Black-eyed pea benefits include improving digestion, preventing anemia, lowering blood pressure, increasing folate intake, and promoting skin and eye health.

Black-eyed peas make a great addition to stews, soups, curries and salads. They can also be a perfect side dish, or they can be mashed into a dip

Apricot Benefits the Liver, Eyes & Digestive System

Known for its tart flavor and distinct apricot color, this nutritious fruit is good for so much more than just making jams or baked goods. Boasting an extensive nutrient profile and a long list of benefits, the apricot is equally rich in both flavor and health-promoting properties just like apricot seeds.

The apricot is a type of edible fruit that comes from the apricot tree. It is a member of the Prunus, or stone fruit, genus of trees, which also includes plums, cherries, peaches, nectarines and almonds. Believed to be native to either Armenia, China or Japan, apricots are now widely cultivated worldwide.

Apricots are considered a nutrient-dense food and are low in calories but high in fiber, vitamin A and vitamin C. They have also been credited with a wide range of health benefits, from reducing inflammation to treating dry eyes and more. Plus, they're super versatile and can be eaten raw or used in baking and cooking, making them a great way to give your diet a healthy upgrade.

Apricot Benefits
Protects the Liver
High in Antioxidants
Reduces Inflammation
Supports Regularity
Promotes Eye Health

1. Protects the Liver

Besides being the largest internal organ in the human body, the liver is also one of the most important. It has a long list of functions, from producing proteins that help blood clotting to breaking down fats to produce energy.

Some research suggests that the apricot fruit benefits the health of your liver and may even protect against liver disease.

In one animal study published in the British Journal of Nutrition, apricot was able to protect against liver damage as well as fatty liver, a condition characterized by the accumulation of fat in the liver.  Another animal study out of Turkey found that supplementing rats who had part of their livers removed with sun-dried organic apricot helped promote liver regeneration.

Consuming an anti-inflammatory diet, reducing your stress levels and getting in more physical activity can also help give your liver function a boost.

2. High in Antioxidants

In addition to supplying a wide array of important micronutrients, apricots are also loaded with antioxidants. Antioxidants are compounds that protect against free radicals and prevent damage to cells. They may also reduce the risk of certain chronic conditions like heart disease and cancer. 

Apricots are loaded with carotenoids, a type of pigment with antioxidant properties. According to one study published in the Journal of Agricultural and Food Chemistry, apricots are especially high in carotenoids like beta-carotene, beta-cryptoxanthin and gamma-carotene.

Besides apricots, other fruits and vegetables, as well as herbs and spices like turmeric and cilantro, are also high antioxidant foods that you can easily incorporate into your diet.

3. Reduces Inflammation

Inflammation is not necessarily a bad thing. In fact, it's a perfectly normal response triggered by the immune system to keep out foreign invaders and protect the body from injury.

Chronic inflammation, on the other hand, can wreak havoc on your body and contribute to diseases like heart disease, diabetes and rheumatoid arthritis.

Some studies have found that apricots could possess potent anti-inflammatory properties to help protect against disease. The apricot seeds, in particular, are believed to be effective in relieving inflammation. In one animal study, giving rats apricot kernel oil extract helped protect against ulcerative colitis, a type of inflammatory bowel disease.

Other anti-inflammatory foods include leafy green vegetables, beets, broccoli, blueberries and pineapple.



4. Supports Regularity

Apricots are loaded with fiber, providing about 3.1 grams or up to 12 percent of your daily needs in just one cup.

Fiber moves through the body undigested, helping add bulk to stool and prevent constipation. One analysis composed of five studies showed that increasing fiber intake helped increase stool frequency in patients with constipation.

Sweet apricot seeds, which are commonly sold as snack foods, can supply even more fiber. A 1/4-cup serving contains an estimated five grams of fiber, meeting up to 20 percent of your daily fiber needs.

In addition to apricots, other high-fiber foods that can help alleviate constipation include fruits, vegetables, legumes, nuts and seeds.

5. Promotes Eye Health

Apricots are an excellent source of vitamin A. Just one cup of raw apricots can knock out 60 percent of the vitamin A you need for the entire day while a cup of dried apricot can nearly fulfill your daily vitamin A requirements all on its own.

Vitamin A plays a central role when it comes to eye health. In fact, vitamin A deficiency can result in symptoms like night blindness, dry eyes and vision loss.

Besides being rich in vision-boosting vitamin A, apricots may benefit eye health in other ways. A 2016 animal study, for example, showed that applying apricot kernel extract topically helped reduce dry eyes by promoting tear fluid production in mice.

Other top vitamin A foods include beef liver, sweet potato, carrots, kale and spinach.

Apricot Nutrition

Raw apricots are low in calories but high in fiber, vitamin A, vitamin C and potassium as well as several other important micronutrients. They also contain a good amount of carbohydrates, with most of the apricot calories coming from carbs rather than fat or protein.

One cup of raw apricot halves contains approximately:
74.4 calories
17.4 grams carbohydrates
2.2 grams protein
0.6 gram fat
3.1 grams fiber
2,985 international units vitamin A (60 percent DV)
15.5 milligrams vitamin C (26 percent DV)
401 milligrams potassium (11 percent DV)
1.4 milligrams vitamin E (7 percent DV)
5.1 micrograms vitamin K (6 percent DV)
0.1 milligram copper (6 percent DV)
0.1 milligram manganese (6 percent DV)
0.9 milligram niacin (5 percent DV)

In addition to the nutrients above, apricot also contains some riboflavin, vitamin B6, pantothenic acid, magnesium and phosphorus.

The dried apricots nutrition profile varies a bit. Dried apricots contain over four times as many calories and carbohydrates but also provide a more concentrated amount of fiber, vitamin A, potassium, vitamin E and other micronutrients.

One cup of apricot dry fruit contains approximately:
313 calories
81.4 grams carbohydrates
4.4 grams protein
0.7 gram fat
9.5 grams fiber
4,686 international units vitamin A (94 percent DV)
1,511 grams potassium (43 percent DV)
5.6 milligrams vitamin E (28 percent DV)
0.4 milligram copper (22 percent DV)
3.5 milligrams iron (19 percent DV)
3.4 milligrams niacin (17 percent DV)
0.3 milligram manganese (15 percent DV)
41.6 milligrams magnesium (10 percent DV)
0.2 milligram vitamin B6 (9 percent DV)
92.3 milligrams phosphorus (9 percent DV)
Additionally, dried apricots contain some pantothenic acid, calcium, selenium, vitamin K and riboflavin.



Apricot vs. Peach

It's easy to confuse apricots and peaches. Not only do they belong to the same family of fruits, but they share quite a few similarities in both their appearance and the nutrients that they provide.

Apricots are smaller than peaches and have yellowish-orange flesh covered with fuzz. Peaches, on the other hand, are slightly larger, can range in color from white to bright yellow or red, and like apricots are covered in fine hairs. Apricots tend to have a bit more of a tart taste that makes a great addition to baked goods and desserts.

Nutritionally speaking, the two fruits are very similar with a few minute differences. Gram for gram, apricots are slightly higher in calories, protein, carbohydrates and fiber. Apricots also contain more vitamin A and vitamin C, although the two contain comparable amounts of other micronutrients, like vitamin E and vitamin K.

That being said, both are jam-packed with vitamins, minerals and antioxidants and including a few servings of each can be a healthy and nutritious way to give your diet a boost.

How to Eat an Apricot

Apricots are easy to enjoy and full of flavor. If eating it raw, simply wash it and feel free to consume the entire fruit, skin and all. You can use a spoon to help gently pull out the large stone, or apricot kernels, found in the middle of the fruit.

For a simple, healthy treat, try adding apricot to a bowl of Greek yogurt or even use it to top off your next bowl of oatmeal or cold cereal. Alternatively, try using either fresh or dried apricots in your cooking and baking recipes to boost both the flavor and nutrient profile of your dishes.

History

The history of the apricot remains controversial. Due to its scientific name, Prunus armeniaca or Armenian plum as well as its long history of cultivation in Armenia, many people believe that it actually originated there. Others argue that it was actually first found in either China or India thousands of years ago.

Regardless of their true origins, apricots have been a staple in many cultures worldwide for centuries. Egyptians, for example, commonly used apricots to make a traditional juice while English settlers used apricot oil in the 17th century to reduce inflammation and treat tumors.

Today, most commercial apricot production in the United States takes place on the West Coast. In fact, almost all apricots come from California with a lesser amount coming from Washington and Utah. Worldwide, Uzbekistan produces the greatest amount of apricots followed by Turkey, Iran and Italy.

Precautions

Although apricot seeds are often enjoyed as a sweet snack, bitter apricot seeds can contain a large amount of amygdalin, a compound that can raise cyanide levels when consumed in excess. If eating apricot seeds, be sure to opt for the sweet variety to avoid potential toxicity.

Additionally, while dried apricots are high in many beneficial nutrients, they're also high in carbohydrates and calories, which can lead to weight gain and a spike in blood sugar. Keep your intake in moderation and go for fresh apricots whenever possible to avoid overdoing it.

Some people may also experience food allergy symptoms after eating apricots. If you suspect that you may have an allergy to apricots or have any adverse side effects after eating them, discontinue use and talk to your doctor.

Final Thoughts

Apricots are a stone fruit and are closely related to plums, cherries, peaches, nectarines and almonds.

Raw apricots are low in calories but high in fiber, vitamin A and vitamin C. Dried apricot nutrition, on the other hand, contains a higher concentration of calories, carbohydrates, fiber and micronutrients.

The apricot is also loaded with antioxidants and has been shown to reduce inflammation, support regularity, protect the liver and promote eye health.

Because of its tart taste, apricots are incredibly versatile. They make a suitable addition to sweet and savory dishes alike and can be used in baked goods, entrees, jams and salsas.

Enjoy the apricot in combination with a healthy, well-rounded diet to take full advantage of the multitude of health benefits it can provide.

Anise Seed Benefits Blood Sugar & May Protect Against Ulcers

Ranked as one of the top herbs and spices for healing, anise seed is a nutritional powerhouse when it comes to your health. Plus, besides being associated with an extensive list of anise seed benefits ranging from reduced blood sugar to decreased menopause symptoms, it also boasts a unique flavor that's ideal for kicking up the flavor of just about any dish or drink.

Commonly added to everything from cookies and cakes to liquors and more, a few sprinkles of this flavor-packed seed can be an easy way to upgrade the nutritional profile of your favorite foods, supplying an added dose of nutrients like iron, manganese and calcium.

Ready to give it a try? 

Keep reading to learn more about the health benefits of this powerful plant, plus find out how to use and where to buy anise oil and anise seed.

What Is Anise Seed?

Anise, also known as aniseed or Pimpinella anisum, is a plant in the Apiaceae family that is closely related to carrots, parsley and celery. The anise plant is native to the Mediterranean as well as Southwest Asia but is grown and used around the world. The plant can grow to be over three feet tall and produces white flowers as well as an oblong fruit known as anise seed.

The anise taste is very distinct and often compared to licorice root, fennel and star anise. Available in seed, extract and oil form, anise is frequently used as a flavoring for teas, desserts and liquors. Historically, it was also revered for its medicinal properties and used to treat everything from flatulence to menstrual pain.

More recently, researchers have uncovered a host of health benefits associated with anise seed, including improved blood sugar levels, decreased menopause symptoms and even protection against stomach ulcers. Anise may also be associated with improved breast milk production, protection against insects, a reduced risk of seizures and increased urine flow, though more research is needed to confirm these potential benefits. 

Anise Seed Benefits

Regulates Blood Sugar
Blocks the Growth of Fungus and Bacteria
Eases Menopause Symptoms
May Help Treat Depression
Could Protect Against Stomach Ulcers

1. Regulates Blood Sugar

For those with diabetes, maintaining normal blood sugar levels can be a massive challenge. Symptoms of high blood sugar can range from headaches to increased thirst to fatigue and unintentional weight loss. If left untreated long-term, high blood sugar can eventually lead to nerve damage, kidney failure and even blindness.

Although more studies are needed, there has been some promising research showing that anise seed could help manage your blood sugar. Anise seed contains a compound called anethole, which is responsible for providing its unique flavor and aroma. One 2015 animal study out of India showed that administering anethole to diabetic rats helped prevent high blood sugar by modifying the activity of some key enzymes involved in carbohydrate metabolism.

Other ways to keep your blood sugar under control include upping your fiber intake, getting plenty of physical activity, and reducing your intake of carbohydrates and ultra-processed foods.

2. Blocks the Growth of Fungus and Bacteria

Anise seed has been shown to have powerful antifungal properties that could aid in the treatment of fungal infections like athlete's foot or ringworm.

A study conducted at the University of Zagreb's Department of Microbiology Faculty of Pharmacy and Biochemistry in Croatia tested the antifungal activity of fluid extract and essential oil from anise fruits and found that both were able to effectively inhibit the growth of certain types of fungus. In particular, anise was especially effective against yeast and dermatophytes, a type of fungus responsible for many types of skin disease.

Meanwhile, anethole, one of the active compounds found in anise seed, has also been shown to reduce the growth of bacteria. In fact, a test-tube study published in the Journal of Veterinary Medical Science showed that anethole was able to kill off a strain of bacteria known to cause cholera, a condition that causes severe diarrhea and dehydration.



3. Eases Menopause Symptoms

Menopause is a condition caused by a natural decline in hormones as women get older. Common symptoms include hot flashes, vaginal dryness, mood swings and sleep disturbances.

Anise seed has been shown to help relieve menopause symptoms. In one study published in the Iran Journal of Pharmaceutical Resarch, 72 women were given a capsule containing either 330 milligrams of anise seed or a placebo three times daily for four weeks. Anise seed was found to be effective in decreasing both the frequency and severity of hot flashes in postmenopausal women.

Besides anise seed, a few other natural remedies for menopause relief include reducing stress levels, getting enough sleep, and giving supplements like Vitex, ginseng or maca root a try.

4. May Help Treat Depression

Some studies have found that anise seed may be helpful in reducing symptoms of depression. For example, a recent 2017 study measured the effectiveness of anise oil on depression in 120 patients with irritable bowel syndrome. Compared to a placebo, anise oil was found to significantly reduce symptoms of depression following the four-week study.

Anise oil may also aid in the treatment of postpartum depression. Although many mothers experience the baby blues after childbirth, postpartum depression is a serious condition that affects millions of people every year. This mood disorder is most often seen in women within the first year after giving birth, and it can cause symptoms like a decreased appetite, insomnia, mood swings and irritability.

A study published in the Journal of Research in Medical Sciences found that anise was able to reduce symptoms of postpartum depression among 47 participants with functional dyspepsia, a disorder characterized by pain or discomfort in the upper digestive tract.

Following a healthy diet, eating lots of probiotic-rich foods and spending time outside are some other useful natural remedies for depression as well.

5. Could Protect Against Stomach Ulcers

Stomach ulcers are painful sores that form on the lining of the stomach. These ulcers are associated with a slew of adverse side effects, such as heartburn, indigestion, gas, nausea and stomach pain.

While current research is limited, there is some evidence that anise may help protect against the formation of these painful sores. An animal study published in the World Journal of Gastroenterology treated rats with gastric ulcers using anise and found that it helped protect against damage and exhibited anti-ulcer activities in the body.

You can also help treat and prevent stomach ulcers by limiting your use of NSAID pain relievers, avoiding stomach irritants like alcohol and caffeine, and including plenty of anti-inflammatory foods in your diet.

Anise Seed Nutrition

Tiny but powerful, even a small amount of anise seed can help add a boost of extra nutrients to your day, including iron, manganese and calcium. In fact, just one tablespoon of whole anise seed contains approximately:

22 calories
3.3 grams carbohydrates
1.1 grams protein
1 gram fat
0.9 gram fiber
2.4 milligrams iron (13 percent DV)
0.1 milligram manganese (7 percent DV)
42 milligrams calcium (4 percent DV)
11.1 milligrams magnesium (3 percent DV)
28.6 milligrams phosphorus (3 percent DV)
93.7 milligrams potassium (3 percent DV)
0.1 milligram copper (3 percent DV)
In addition to the above nutrients, anise seed also contains a small amount of zinc, vitamin B6 and vitamin C.

Anise vs. Fennel

Anise and fennel are terms often used interchangeably, but although they share some similarities in taste and health benefits, anise and fennel are two completely different plants. Bulb fennel is a vegetable with a bulb-like stem and leaves that resemble fresh dill. Despite belonging to the same family of plants, the seeds, bulb and fronds of the fennel plant can be used in cooking while generally only the anise seeds are consumed from the anise plant. Additionally, fennel seeds typically have a milder and sweeter flavor than anise seeds, which tend to be more astringent.

Anise is also often confused with star anise, a spice with a similar aromatic flavor. This is because, like fennel, they both contain anethole, an organic compound that is responsible for their distinct flavor and odor. However, star anise and anise are unrelated, hail from different parts of the world and share very little in terms of appearance. Because of their similarities in flavor, however, ground star anise may be used in place of anise seed in certain recipes.



Where to Find and How to Use Anise

Wondering where to buy anise seed and how you can add it into your daily routine? The good news is that this powerful ingredient is easy to find in the spice aisle of most grocery stores and can even be purchased through some online retailers as well. You can also find anise oil and anise extract at many natural health stores and pharmacies.

Anise seed can be used whole or ground in cookies, cakes, candies or drinks. It can also be added to an empty tea bag and steeped in hot water to make a delicious cup of anise seed tea.

Anise oil, on the other hand, can be diffused, applied to the skin or even used in baking. Anise oil for baking works especially well for bumping up the flavor of foods and imparting its powerful taste and aroma. Anise extract can also be used in the same way as anise oil. When comparing anise oil vs. anise extract, anise extract is less potent as it is diluted with alcohol and water. In recipes, one part anise oil is equivalent to about four parts anise extract. If a recipe calls for one teaspoon of anise oil, you can swap in four teaspoons of anise extract for the same flavor.

History

First cultivated in the Middle East and Egypt, anise was later imported to Europe and then brought around the world due to its potent medicinal properties.

Historically, anise was used as a spice and flavoring for everything from soups to cakes. It was also used in the preparation of liqueurs like Anisette, a refreshing drink commonly consumed in many Mediterranean countries.

The use of anise even dates back to Biblical times. In fact, anise is considered to be one of the top 14 herbs of the Bible. In the book of Matthew, anise is mentioned as a way to pay tithes alongside about other herbs like mint and cumin seeds.

Today, while anise is often used to incorporate a strong flavor to foods and drinks, it is also used as a natural remedy to soothe coughs, ease menstrual pain and decrease gas.

Precautions/Side Effects

The amount of anise found in foods is safe and can be consumed with minimal risk of side effects for most people. However, be sure to consume in moderation, as there is not enough evidence to determine the safety of consuming larger amounts.

Anise may cause an allergic reaction in some people, especially those who are allergic to plants in the same family, such as dill, fennel or celery. If you experience food allergy symptoms, such as itching, swelling or hives, after eating anise, discontinue use immediately and consult with your doctor.

Additionally, anise is thought to be an estrogenic food, meaning it acts like estrogen in the body. If you have a history of any hormone-sensitive conditions like breast cancer, ovarian cancer or endometriosis, consuming anise may worsen these conditions.

Finally, keep in mind that anise is safe for pets but should be used only in moderation. Anise is often called catnip for dogs, but high amounts are thought to result in negative symptoms like an upset stomach or depressed nervous system.

Final Thoughts

Anise seed is in the parsley family of plants and is closely related to carrots and celery.

With a taste similar to licorice, fennel and star anise, anise seed is used as a flavoring agent for sweets, liquors and teas.

Anise has been associated with a number of health benefits and has been shown to help maintain blood sugar, reduce the growth of fungus and bacteria, decrease symptoms of depression and menopause, and even protect against stomach ulcers.

It can be found in seed, oil and extract form and is widely available in grocery stores, health stores, pharmacies and online retailers.

Alongside a balanced diet and regular physical activity, a few servings of anise seed each week can be a powerful addition to a healthy lifestyle.

7 Amazing Alfalfa Sprouts Benefits (#5 Will Keep You Young)

While the name may make you smile and laugh with thoughts of the Little Rascals character, alfalfa sprouts are no joke. The sprout of the alfalfa flower seed is full of health benefits all while low in calories and high in vitamins and minerals.

In fact, studies show that alfalfa sprouts can combat two of the most common health issues in the world, particularly the U.S.: cancer and diabetes. And those are just two of the conditions alfalfa sprouts help treat or prevent.

Let's find out just how these flower sprouts are able to fight these chronic diseases along with all the other benefits alfalfa sprouts provide.

What Are Alfalfa Sprouts?

Alfalfa sprouts come from a germinated alfalfa seed and are a great, nutritious addition to many meals. When the seed germinates, it creates a shoot, which is then harvested before the plant matures fully. Commonly found in Oriental dishes, it's usually added to soups, on top of sandwiches and with salads.

Sprouts are filled with many of the great benefits found in seeds and actually are healthier because the process of sprouting brings out many enzymes. They also carry more protein, vitamins and minerals, as well as a lower proportion of starch, than unsprouted seeds. The starches are turned to simple sugars and are thus easier to digest.

Sprouting dates back as far as 5,000 years, when Chinese physicians used sprouts medicinally. In the 1700s, sailors discovered sprout's ability to prevent scurvy, which was the most common cause of death on long voyages.

During World War II, Dr. Clive McKay, a nutrition professor at Cornell University, brought the idea of sprouts into the mainstream Western food culture. During the war, McKay and his team of researchers determined bean sprouts to be an easily cultivated, nutritional food source, calling bean sprouts,

It is a vegetable that will grow in any climate, will rival meat in nutritive value, will mature in 3-5 days, may be plated any day of the year, will require neither soil nor sunshine, will rival tomatoes in vitamin C, will be free of waste in preparation, and can be cooked with little fuel.

It's amazing to consider how valuable this discovery was in a time when resources were low and the need for nutritious food was high.

The alfalfa plant itself also has a long, rich history. We typically think of alfalfa as a plant used for animal feed, but it provides many benefits to humans as well. Alfalfa has a high vitamin content and is sometimes used as a nutritional supplement and you'll see why below.

Nutrition Facts

Alfalfa sprouts are very low in calories but provide a number of vitamins and minerals, which makes them a perfect supplemental item to add to your favorite meals.

A serving of 100 grams of alfalfa sprouts have (daily value percentage):
23 calories
2.1 grans carbohydrates
3.99 grams protein
0.69 gram fat
1.9 grams fiber
30.5 micrograms vitamin K (38 percent DV)
8.2 milligrams vitamin C (14 percent DV)
36 micrograms folate (9 percent DV)
0.2 milligram manganese (9 percent DV)
0.2 milligram copper (8 percent DV)
70 milligrams phosphorus (7 percent DV)
27 milligrams magnesium (7 percent DV)
0.1 milligram riboflavin(7 percent DV)
0.9 milligram zinc (6 percent DV)
1 milligram iron (5 percent DV)
0.1 milligram thiamine (5 percent DV)
155 IU vitamin A (3 percent DV)

Health Benefits

1. Reduce Risk of Breast Cancer

Alfalfa sprouts are a great source of isoflavones and other phytoestrogens, which are plant compounds that mimic human estrogen. Studies of consumption of soy foods, which also have high concentrations of isoflavones, have shown positive outcomes in decreasing risk of death and recurrence in breast cancer patients.

The Nutrition Journal also detailed some of the ways nutrition can curb breast cancer, including alfalfa. 

2. Minimize Menopause Symptoms and Excessive Menstruation

Thanks to high levels of vitamin K and phytoestrogens, alfalfa sprouts can help women minimize symptoms related to menopause and menstruation. Vitamin K is a blood-clotting vitamin, so it can help with excessive bleeding.

The combination of vitamin K and phytoestrogens has an effect on regulating estrogen, which could help minimize PMS and symptoms of menopause.

3. Prevent Osteoporosis

Vitamin K builds bones, which is why it's essential in preventing and even helping to treat osteoporosis.  The body needs vitamin K to adequately utilize the calcium, which builds bones. Thanks to the growing understanding of the benefits of vitamin K on bone health and ongoing studies that show the connection between bone health and increased levels of vitamin K, the daily recommended values of the vitamin has been increased approximately 50 percent.

Alfalfa sprouts also have a notable amount of manganese, which is also an essential nutrient in preventing osteoporosis and inflammation.

4. Lower Blood Glucose Levels and Treat Diabetes

While there is no cure for diabetes, regulating the disease naturally can be achieved through a diabetic diet. A study published in the Pakistan Journal of Pharmaceutical Sciences found that alfalfa sprouts are a successful anti-diabetic due to their ability to lower blood glucose levels.

Regulating blood sugar levels is imperative in treating diabetes, and using food items like alfalfa sprouts helps decrease the dependency on insulin.

5. Chock-Full of Antioxidants and Other Anti-Aging Agents

Alfalfa sprouts are a proven high-antioxidant food, which helps protect our cells from damage caused by free radicals. Antioxidants promote better health and can prevent a number of diseases and illnesses, such as cancer and heart disease.

A study in the American Journal of Clinical Nutrition shows alfalfa sprout's vitamin K levels not only fight vitamin K deficiency, but also help prevent diseases connected to aging (osteoporosis, cancer, artery hardening, etc.).

6. Combat Cholesterol

Alfalfa sprouts are a successful anti-hyperlipidemic, which means they help reduce the levels of lipids in the blood. Reducing lipid count can have an effect on reducing symptoms of coronary heart disease brought on by high cholesterol levels.

A 1978 study done on monkeys showed the addition of alfalfa to their diets reduced the negative effects of cholesterol, proving alfalfa is one of the better cholesterol-lowering foods.

7. Great Supplementary Source of Vitamin C

Alfalfa sprouts on one of the top vitamin C foods. A serving of alfalfa sprouts can offer 14 percent of your recommended daily value of vitamin C, and because vitamin C is water-soluble, we need to replenish our supply through our diets. Alfalfa sprouts are such an easy addition to meals, it's a great way to supplement your vitamin C needs which is essential to many healthy bodily functions.

Despite needing more research, many communities believe alfalfa sprouts can also increase milk supply in nursing mothers, aid kidney and bladder problems, and help upset stomach, asthma and arthritis.

Purchasing and Using

Alfalfa sprouts are readily available in most grocery stores and food markets. When choosing them, look for freshness in the roots and stems. They should smell fresh and clean.

Be sure to wash them thoroughly when returning home, and keep the sprouts properly refrigerated. If they begin to smell musty, do not consume them.

Growing at Home

Growing alfalfa sprouts at home is easy and fun, and there are multiple ways to do so in the comfort of your own home.

First off, be sure to buy seed that is not treated with fungicide or any other chemicals. You should only use seed meant for growing sprouts.

You can grow them in a jar, a clay tray or other containers.

North Carolina State University recommends this method for growing sprouts at home:

Wash seeds (about 2 oz.) and soak in lukewarm water 6 to 8 hours or overnight at room temperature.

Next, put the seeds in a jar covered with cheesecloth after the soaking process.

Continue to keep the seeds sprinkled with water at least 2 to 3 times each day. The sprinkling may be done once early in morning and again before retiring to bed at night. It helps to roll the jar (container) around during each sprinkling to allow for easy lengthening (growth) of the sprouts until they're 2.5 to 4 inches long and ready to eat.

For best results, use only non-chlorinated water, such as well water, spring water or distilled water, because the chlorine in city water can cause poor sprouting. Sprouting is best done at 70 to 80 degrees F in a dark place. It will take 3 to 7 days to obtain mature-sized sprouts, depending on the temperature.

Place mature sprouts in a water-filled container and wash to remove seed coats and fibrous roots. The seed sprouts will sink to the bottom, and the seed hulls will float to the top. Gently skim the seed hulls off by hand or with a small wire strainer. Allow sprouts to drip drain.

Sprouts are best when used immediately after washing but can be stored for several days in the refrigerator (38 to 50 degrees F) in closed glass and plastic containers or freezer bags.

The size of mature sprouts varies. Allowing the sprouts to grow too long (over 4 inches) may cause them to become bitter.

 

Risks and Side Effects

While alfalfa sprouts are nutritious and provide many health benefits, there are some precautions that come with these seed sprouts.

Sprouts have a reputation in connection with foodborne illness. Because they're consumed raw or lightly cooked, they do carry a risk. Sprouts need a warm and humid environment to grow, which is also the environment ideal for bacterial growth. Sprouts contaminated with Salmonella and E. coli have caused at least 30 outbreaks since 1996.

The bacterial problem with sprouts usually begins with the seed. There are a number of techniques to kill harmful elements on alfalfa seeds, but nothing is proven to eliminate all bacteria. Growing sprouts at home also does not guarantee they're any safer, as the problem lies in the seed.

The FDA has advised that children, the elderly and persons with weakened immune systems should avoid consuming raw sprouts.

Also, because of high levels of vitamin K, individuals taking blood thinners should avoid alfalfa sprouts. This can be an major interaction, so check with your Doctor before consuming alfalfa sprouts.

There are concerns about how the levels of canavanine found in alfalfa sprouts affects the human body, specifically the immune system. WebMD issues this warning about alfalfa sprouts and those suffering autoimmune diseases: Alfalfa might cause the immune system to become more active, and this could increase the symptoms of auto-immune diseases. There are two case reports of SLE patients experiencing disease flare after taking alfalfa seed products long-term. If you have an auto-immune condition, it's best to avoid using alfalfa until more is known.

More studies are needed to determine exactly how and why certain disorders are affected by alfalfa sprouts, but the following individuals should avoid alfalfa sprouts until more is know:

Diabetics using other herbal supplements and medications known to lower blood sugar
Individuals using medications that increase sensitivity to sunlight
Individuals using immunosuppressants
Estrogen-sensitive conditions

Final Thoughts

Alfalfa sprouts have a funny-sounding name, but they most definitely should be taken seriously. They have been tied to fighting aging, cancer, osteoporosis, diabetes, high cholesterol and menopause symptoms, along with providing high levels of vitamins and minerals.

They're also easy to sprout at home, though keep in mind there are certain precautions you should take.

However, as long as you keep those precautions in mind, alfalfa sprouts make a great addition to many recipes and provide a delicious, low-calorie, nutrient-dense option to your diet.