Leucine: The Muscle-Building Amino Acid Your Body Needs

A favorite of both bodybuilders and pro athletes alike, leucine is revered for its incredible ability to boost muscle mass and improve athletic performance. Not only that, but it can also slow muscle deterioration in older adults and help keep blood sugar under control.

Luckily, there are plenty of options for upping your intake of this essential amino acid to take advantage of its powerful effects, from both supplements and food sources. In fact, it's found in many of the foods that you probably already eat on a daily basis.

So what is leucine, and should you consider adding it into your regimen? 

A 2014 in vitro study out of China also showed that leucine was able to facilitate insulin signaling and glucose uptake to help keep blood sugar levels in check.

Leucine Foods

In addition to taking a leucine supplement, there are plenty of foods high in leucine that can help you get in your daily dose as well. It's found in a variety of protein sources, such as meat, cheese and plant-based protein foods.

Here are a few of the top food sources of leucine that you may want to consider adding to your diet to increase your intake of leucine:

Eggs
Spirulina
Elk meat
Chicken
Oats
Tuna fish
Grass-fed beef
Lentils
Turkey breast
Cottage cheese
Sesame seeds
Venison
Peanuts
Wheat germ
Hemp seeds

Leucine vs. Lysine

There are plenty of similarities between leucine and lysine in terms of structure, function and the way that your body uses these important amino acids.

Like leucine, lysine is also considered an essential amino acid, meaning that you must obtain it through the diet as your body is unable to synthesize it on its own. It's also considered a ketogenic amino acid, as it's broken down directly into acetyl-CoA, the molecule used to produce ketone bodies.

While L-leucine is primarily used for its muscle-building properties, lysine has been associated with a wider spectrum of potential L-lysine benefits. It's frequently used to prevent herpes outbreaks, reduce anxiety, support gut health, and decrease the risk of diabetes symptoms and complications.

Lysine is found in many of the same food sources as leucine. Foods like grass-fed beef, turkey, chicken, tuna, pumpkin seeds, eggs and white beans, in particular, contain a concentrated amount of lysine, but it's also available in supplement form and can be found in powders, capsules and creams.

L-Leucine Dosage and Uses

L-leucine is often used by athletes looking to increase muscle mass, enhance recovery and improve endurance and strength. It's also used to slow the natural breakdown of muscles that comes with advanced age.

Available in both capsule and powder form, it's generally used in doses between 2,000-5,000 milligrams per day for maximum effectiveness and is typically taken alone or alongside low-protein meals. As always, it's best to start at a lower dosage and work your way up slowly in order to assess your tolerance.

One of the most common complaints with leucine supplements is that leucine powder has an especially bitter, unpleasant taste. Masking the taste with natural sweeteners is one strategy often used to hide the intense flavor. You can also try blending it with drink mixes or adding it to a healthy smoothie to increase the palatability as well. Capsules are also available as an easy alternative to get in your daily serving, flavor-free.

History

Leucine was first discovered and isolated from cheese by a French chemist named Joseph Louis Proust in 1818. Just a year later, it was officially named and isolated from muscle fibers in its pure form by chemist and pharmacist Henri Braconnot.

The three branched-chain amino acids, including leucine along with isoleucine and valine, are among the nine essential amino acids that your body needs and account for about 35 percent of all essential amino acids found in muscle proteins.

In recent years, the importance of essential amino acids has come to light as more research continues to emerge. In 2002, the U.S. Institute of Medicine set the first official guidelines, recommending that adults should get at least 42 mg/kg body weight of leucine each day.

Today, branched-chain amino acids are widely used in the treatment of a range of conditions. Preliminary research suggests that certain branched-chain amino acids may have therapeutic effects for trauma and burn victims as well as conditions like hepatic encephalopathy.

Precautions and Interactions

Consuming the leucine found in foods is safe with minimal risk of side effects. Taking a leucine supplement, on the other hand, can increase the risk of leucine side effects like chronic fatigue and impaired coordination.

It may also interfere with the production of niacin from L-tryptophan and can aggravate symptoms of pellagra in those with a niacin deficiency. It can also reduce the release of serotonin, an important neurotransmitter involved in the regulation of mood and anxiety, as research out of the University of Pittsburgh School of Medicine's Department of Psychiatry at the Western Psychiatric Institute and Clinic and published in the Journal of Nutrition shows.

High doses of leucine can also be toxic and can cause increased levels of ammonia in the blood. Although there is no official upper tolerable intake level set for leucine, some studies suggest that intake should be limited to less than 500 mg/kg of body weight to minimize the risk of side effects.

For those with a condition called maple syrup urine disease (MSUD), intake of leucine and other branched-chain amino acids must be carefully monitored. This genetic condition, typically presenting in infants, is caused by the lack of an important enzyme used to break down branched-chain amino acids. 

Green Peas: The High-Fiber, Protein-Rich Powerhouse for Weight Loss & More

Green peas may be tiny, but they pack in tons of nutrients and health benefits. Rich in both pea protein and fiber to boost weight loss and digestion, green peas also boast a high amount of antioxidants as well as micronutrients, such as vitamin K, vitamin C and manganese.

Besides being super nutritious, there are tons of ways to enjoy this delicious vegetable. Green peas can be consumed raw, cooked, boiled, or blended into soups and spreads. They can even be used to help bump up the nutritional value of some desserts while also adding a vibrant green hue.

With the versatility and numerous health benefits, there are plenty of reasons to give this healthy veggie a try. Keep reading for why you should add green peas to your diet, plus some quick and easy ways to enjoy.

What Are Green Peas?

Technically speaking, green peas are the seed of the pod-fruit Pisium sativum. They are made up of pods that contain several small peas that are either green or yellow in color and, interestingly enough, are actually considered a fruit rather than a vegetable since they have seeds and develop from the ovary of the pea flower.

Despite being botanically classified as a fruit, green peas are most often used as vegetables in cooking. Different pea varieties, such as snow peas, sweet peas and sugar snap peas, are enjoyed raw or cooked and added to everything from soups to stir-fries and desserts. 

With a rich history of culinary use, green peas are considered a staple in many types of cuisines and can be found in Indian, Chinese, Mediterranean and British dishes alike.

Packed with disease-fighting antioxidants, fiber and protein, green peas have been associated with a number of potential health benefits. Adding green peas into your diet may help support healthy digestion, keep your blood sugar in check and even promote weight loss.

Green Peas Benefits
Aid in Weight Loss
Rich in Protein
Support Blood Sugar Control
Promote Healthy Digestion
May Protect Against Cancer

1. Aid in Weight Loss

Low in green pea calories yet rich in both protein and fiber, adding a few servings of green peas into your diet can work wonders for your waistline. The fiber and protein both help keep you feeling full to ward off cravings and reduce appetite, ramping up weight loss even more.

So how does it work? Protein slows the emptying of the stomach and has also been shown to reduce levels of ghrelin, the hormone that's responsible for stimulating hunger. Meanwhile, fiber is digested very slowly, which helps promote satiety to aid in weight loss.

For best results, be sure to combine peas with plenty of other high-fiber protein foods to reduce your appetite even more. A few examples of nutrient-dense foods that can seamlessly fit into a weight loss diet include green beans, lentils, whole grains, nuts and seeds.

2. Rich in Protein

Protein is an integral component of overall health. Not only does it make up the foundation of your hair, skin, muscles and bones, but it's also used by the body to build and repair tissues as well as synthesize important hormones and enzymes. A protein deficiency can wreak havoc on health, causing symptoms like impaired immunity, stunted growth and decreased energy levels.

Green peas are an excellent source of pea protein, with each cup providing a whopping 8.6 grams. This puts the green peas protein content right on par with other top plant-based protein foods, such as hemp seeds, quinoa, amaranth and nutritional yeast.

3. Support Blood Sugar Control

Loaded with both protein and fiber, green peas can help manage blood sugar levels to prevent diabetes symptoms like fatigue, increased urination and headaches. Fiber works by slowing the absorption of sugar in the bloodstream to aid in maintaining normal blood sugar levels. Meanwhile, upping your intake of protein has been shown to decrease blood sugar in people with type 2 diabetes.

Not only that, but green peas also have a relatively low glycemic index, which is a measure of how much your blood sugar increases after eating a certain food. According to a review published in the American Journal of Clinical Nutrition, eating lots of foods with a low glycemic index, such as peas, may be associated with a lower risk of developing diabetes.



4. Promote Healthy Digestion

With 8.8 grams of dietary fiber per serving, a single cup of green peas can knock out up to 35 percent of your daily fiber needs. Incorporating more high-fiber foods into your diet can have a beneficial effect on several aspects of health, especially when it comes to digestion.

Fiber moves through the gastrointestinal tract undigested, adding bulk to the stool to increase stool frequency and promote regularity.  Fiber may also be beneficial in the treatment of digestive conditions, such as gastroesophageal reflux (GERD), stomach ulcers, diverticulitis and hemorrhoids.

5. May Protect Against Cancer

Green peas are packed with antioxidants that can help fight free radicals to relieve inflammation and reduce oxidative damage to cells. Thanks to the high concentration of antioxidants in green peas, they have even been shown to have anticancer properties in some in vitro studies.

Saponins, in particular, are a type of antioxidant found in green peas that may help inhibit tumor growth and kill off cancer cells. In fact, a 2009 review out of Canada reported that the saponins found in green peas and other legumes may have therapeutic effects against several different types of cancers.  Another review published in Filoterapia noted that saponins have been shown to prevent the growth and spread of cancer cells in some in vitro studies.

This anticancer activity is one of the reasons green peas among the top cancer-fighting foods around.

Green Peas Nutrition

Take one look at the green peas nutrition facts and you'll quickly notice that each serving contains a long list of important vitamins and minerals. Green peas are low in calories but high in fiber and protein, plus an array of micronutrients, such as vitamin K, manganese, vitamin C and thiamine.

One cup (about 160 grams) of cooked green peas contains approximately:
134 calories
25 grams carbohydrates
8.6 grams protein
0.4 gram fat
8.8 grams dietary fiber
41.4 micrograms vitamin K (52 percent DV)
0.8 milligram manganese (42 percent DV)
22.7 milligrams vitamin C (38 percent DV)
0.4 milligram thiamine (28 percent DV)
1,282 international units vitamin A (26 percent DV)
101 micrograms folate (25 percent DV)
187 milligrams phosphorus (19 percent DV)
0.3 milligram vitamin B6 (17 percent DV)
3.2 milligrams niacin (16 percent DV)
62.4 milligrams magnesium (16 percent DV)
0.2 milligram riboflavin (14 percent DV)
0.3 milligram copper (14 percent DV)
2.5 milligrams iron (14 percent DV)
1.9 milligrams zinc (13 percent DV)
434 milligrams potassium (12 percent DV)

In addition to the nutrients listed above, green peas also contain a small amount of selenium, pantothenic acid, calcium and vitamin E.

Types of Peas: Green Peas vs. Other Peas

There are several different types of green peas that each have minute differences in terms of taste and appearance, including snow peas, snap peas and sweet peas.

Snow peas are flat and contain small peas with an edible pod that can be consumed raw or cooked and added to dishes like stir-fries.

Sugar snap peas, on the other hand, have a much sweeter flavor and are a bit crunchier. You can eat the entire pod of sugar snap peas and they can be either cooked or consumed raw.

Meanwhile, sweet peas, which are sometimes called English peas or garden peas, are the most common type of peas and are often found frozen or canned. These peas have a slightly sweet yet mild flavor and need to be removed from the pod before consuming.

Green split peas, another common ingredient found in many kitchen pantries, is actually made from peas that have been dried, peeled and split. They are a staple in many types of Indian dishes as well as split pea soup.

In addition to green peas, cowpeas, such as black-eyed peas, are another popular pea variety. 

Cowpeas are a legume that belong to the same family of plants as green peas but are cooked and consumed in different ways. While green peas can be enjoyed raw, cowpeas are generally cooked around 25-30 minutes and then added to salads, curries, stews or soups. 

Both are high in fiber and protein, but green peas contain more vitamin K and vitamin C while cowpeas are a richer source of micronutrients like folate and iron.

Green Peas in Ayurveda and TCM

Like other fruits and vegetables, green peas fit right into both Ayurveda and Traditional Chinese Medicine.

On an Ayurvedic diet, green peas work especially well for vata and pitta doshas and are believed to improve digestion, reduce appetite, relieve nausea and decrease inflammation. They are also said to have an alkalizing effect, which can help balance the pH of the body.

In Traditional Chinese Medicine, on the other hand, green peas are used to strengthen the spleen and stomach, enhance digestion, lubricate the intestines, and aid in fluid balance. In particular, peas are often utilized to treat conditions like indigestion, constipation and bloating, all thanks to their powerful medicinal properties.

Where to Find and How to Use Green Peas

Green peas are easy to find in most supermarkets. In fact, you can usually find most green pea varieties at your local grocery store with little trouble, including sweet peas, sugar snap peas and snow peas. In addition to buying them fresh, canned or frozen green peas are also available and can be used in the same way in most recipes. 

Although commonly considered little more than a side dish, green peas can actually be an incredibly versatile dietary component. They can be added raw to salads, boiled and blended into soups, or added to pastas, rice dishes and risottos.

Peas can also be pureed into dips and spreads. They're the perfect way to spice up your guacamole or make a batch of pesto, which can be added to sandwiches or used as a delicious veggie dip.

Because of their mild yet slightly sweet taste, green peas can even work well in some desserts. Peas can be added to cookies, cakes, cupcakes and puddings to squeeze in some extra nutrients while still satisfying your sweet tooth.

History

Green peas have been grown for centuries and were one of the first cultivated crops, although they were originally grown solely for their dry seeds. Their name is believed to stem from the Greek word pison, which later turned into pise and then pease. By 1600, the last two letters had been dropped to form the word pea that we still use today.

Archaeologists have found evidence of wild pea consumption dating all the way back to the year 9,750 B.C. Written records of green peas can even be traced all the way back to the 3rd century B.C. when Greek philosopher Theophrastus mentioned that peas, among other pulses and legumes, are sown late in the winter due to their tenderness. 

Peas were also an important part of the diet in Rome; in fact, the ancient Roman cookbook Apicius even included nine recipes for cooking dried peas with herbs, meat and various other vegetables.

During the Middle Ages, peas were an important ingredient that helped ward off famine. In later years, peas became more of a luxury and were even considered a delicacy in some parts of Europe. 

By the 1800s, however, canned vegetables helped make peas even more affordable, allowing everyone to enjoy the taste and health benefits of green peas. 

Just a century later in the 1920s, the rise of frozen foods, including frozen peas, helped extend the shelf life and skyrocket the popularity of this nutritious vegetable even more.

Precautions

Although generally safe for consumption, some people have reported allergic reactions after consuming green peas. For these individuals, eating peas can trigger food allergy symptoms, such as hives, swelling, itching, nausea and skin rashes. If you experience these or any other adverse side effects after eating green peas, discontinue use and talk to your doctor.

Because peas are high in fiber, they may also cause gastrointestinal problems in some individuals. They also contain lectins, a type of carbohydrate that is fermented in the gut, which can worsen symptoms even more. Some of the most common side effects of green peas include bloating, nausea and flatulence. 

If you notice any digestive issues after eating green peas, try soaking your green peas before consuming to reduce the amount of lectins, and be sure to keep your intake in moderation.

Additionally, green peas contain antinutrients, which are substances that can interfere with the absorption of certain vitamins and minerals. While this shouldn't be a major concern for most people, it may be something to keep in mind, especially if green peas make up a major part of your diet. 

To minimize the amount of antinutrients in your diet, opt for fully cooked peas over raw peas, keep intake in moderation and try soaking or sprouting your peas before consumption.

Final Thoughts

Green peas are a type of seed from the pod-fruit Pisium sativum. Although they are technically considered a fruit, they are typically used as a vegetable and served in side dishes and main courses alike.

Nutritionally, peas are high in fiber and protein, plus vitamin K, manganese and vitamin C. They also contain powerful antioxidants that can protect against chronic disease.

Other green peas benefits include improved digestion, better blood sugar control and increased weight loss.

Snow peas, sugar snap peas and sweet peas are all different types of green peas. Split peas are made of peas that have been dried, peeled and split.

Enjoy them raw or cooked as part of a healthy diet to take advantage of all of the unique health benefits that they have to offer.

Figs Nutrition: The Anticancer, Fiber-Rich, Antibacterial Powerhouse

You probably associate figs with the extremely popular fig newton, which if we're being perfectly honest is not the healthiest of options. While I don't recommend eating those packaged fig goodies, figs nutrition actually has an insane amount of health benefits.

Of course, when I say figs nutrition, I mean the fruit superstar. Figs have a long, interesting past and a number of great health benefits. So what makes figs nutrition so valuable, why should you include them in your diet and what type of fig recipes are out there? 

Let's take a look.

Figs Nutrition Facts

Common figs grow on the ficus tree (ficus carica), which is a member of the mulberry family. Originally from Western Asia and the Middle East, they're now grown in temperate climates around the world.

Figs can be consumed either raw or dried, which affects the nutritional value. Thus, 100 grams of raw figs nutrition contains about:

74 calories
19 grams carbohydrates
0.7 gram protein
0.3 gram fat
3 grams fiber
232 milligrams potassium (7 percent DV)
o.1 milligram manganese (6 percent DV)
4.7 micrograms vitamin K (6 percent DV)
0.1 milligram vitamin B6 (6 percent DV)
17 milligrams magnesium (4 percent DV)
35 milligrams calcium (4 percent DV)
0.1 milligram thiamine (4 percent DV)
142 IU vitamin A (3 percent DV)
2 milligrams vitamin C (3 percent DV)



When dried, the health benefits of figs increase thus, 100 grams of dried figs nutrition contains about:

249 calories
63.9 grams carbohydrates
3.3 grams protein
0.9 gram fat
9.8 grams fiber
0.5 milligram manganese (26 percent DV)
15.6 micrograms vitamin K (19 percent DV)
680 milligrams potassium (19 percent DV)
68 milligrams magnesium (17 percent DV)
162 milligrams calcium (16 percent DV)
0.3 milligrams copper (14 percent DV)
2 milligrams iron (11 percent DV)
67 milligrams phosphorus (7 percent DV)
0.1 milligrams vitamin B6 (6 percent DV)
0.1 milligrams thiamine (6 percent DV)
0.1 mg riboflavin (5 percent DV)
0.5 milligram zinc (4 percent DV)

Health Benefits of Figs Nutrition

Figs nutrition contains many vitamins and minerals that provide health benefits to a number of bodily systems. They're an easy, healthy snack and can be added to many meals to for another boost of nutrients.

Some of the biggest health benefits of figs nutrition include:

1. Powerful Antioxidant

Figs provide a huge service to the human body with their antioxidant capabilities. Because oxidation affects almost all body systems, the damage it causes has been linked to many major diseases, aging and cancer — as high-antioxidant foods, figs help stave off these conditions.

Some types of figs have more than others, but most are rich in polyphenols, which help combat oxidative stress. These natural health boosters are located in the fruit, leaves, pulp and skin. 

Studies also show that properly dried figs can be an even better source of phenolic compounds and have increased levels of antioxidant activity than their raw or improperly dried counterparts. 

This is probably why figs were revered throughout history; easily stored, dried figs could provide incredible health benefits for long voyages and dry climates that prevented access to fresh fruit.

2. Anticancer Properties

Figs have a reputation in traditional medicine as a remedy for many health problems, including as a natural cancer treatment. For instance, a study by the Department of Natural Medicinal Chemistry at China Pharmaceutical University shows that some elements contained in figs are toxic to various human cancer cell lines.

Although there is more research needed, there are recommendations encouraging researchers to find out more about how figs bioactive compounds can combat illness because of the success of numerous findings thus far.

3. Treat Common Illnesses

Because of the fig's long history, it has been used to treat a wide range of common ailments for thousands of years. More than 40 illnesses connected to the digestive, endocrine, reproductive and respiratory systems have been treated with fig fruit, extracts and components of the fig tree.

Studies have shown figs to be a good source of treatment for anemia, cancer, diabetes, leprosy, liver disease, paralysis, skin diseases, ulcers, gastrointestinal tract and urinary tract infections, and more. 

Figs and the fig tree are considered promising candidates for helping develop new drugs as well, and researchers hope to continue finding new medicinal uses for the plant.

4. Antibacterial and Antifungal Effects

Figs can act as a natural antibacterial and antifungal agent. A review by the Drug and Herbal Research Centre at the Universiti Kebangsaan in Malaysia cited two studies that showed fig extract's ability to combat a strand of oral bacteria, as well as various fungi and microbes.

There are also studies conducted in grass carp that shows effectiveness in figs ability to stimulate immune system response, thus making figs tremendous immune system boosters. 

This may explain why figs are such great common illness fighters, which are typically the work of bacteria and other invaders.

5. Great Source of Potassium, Fiber and Other Depleted Nutrients

Potassium and fiber are two vital components to a healthy diet that many Westerners simply don't get enough of. Figs are a high-fiber food whether raw or dried, while they also provide anywhere from 7 percent to 19 percent of your daily potassium intake depending on how they're prepared thus, eating figs helps overcome low potassium levels.

Fiber helps aid the digestive system, reduces the risk of heart disease and helps with weight loss by helping you feel full. Potassium is found in every cell in the body and is essential to maintain normal body functions. Dried figs nutrition is also great sources of manganese, magnesium and calcium, all of which also don't appear in our diets as much as they should. Snacking on figs is a low-calorie way to up your intake of these essential nutrients.

Health Benefits of Fig Leaves

If you are lucky enough to have access to a fig tree, the leaves of the trees are also incredibly valuable to your health, mostly due to their antioxidant abilities. The leaves can be dried and made into teas or extracts, which is very common in areas of the world with substantial fig tree growth.

1. Antidiabetic Effects

Preliminary studies show reduction of glucose in the blood of rats when given an extract made from fig tree leaves. Further results from the the studies show there was also a decline in the levels of cholesterol, as well as help normalizing antioxidant activity to help combat oxidative stress caused by diabetes.

Fig fruit has also been proven as a powerful treatment for the side effects of diabetes. With anti-inflammatory and antioxidant activities, figs are able to normalize many bodily functions sometimes damaged by diabetes, making them a potential diabetes natural remedy.

2. Help Treat Skin Cancer

Fig leaves are great providers of bioactive compounds that are great at fighting free radical damage. As a result, some studies have used information about the makeup of the fig leaf to develop better forms of photodynamic therapy to treat certain types of skin cancer.

3. Anti-Wrinkle Capabilities

There have been multiple studies using fig tree leaf extract (combined with other fruits and alone) that have shown successful examples of anti-wrinkle capabilities. Individuals using creams including fig leaf and fig fruit extracts showed significant decrease in length and depth of facial wrinkles, thanks to antioxidant and anti-collagenase activity.

Another study published in the Indian Journal of Pharmaceutical Sciences even concluded that creams containing fig extract could also be used to help hyper pigmentation, acne and even freckles.

Interesting Facts About Figs

Figs are actually developed from inverted flowers called a syconium. The fig flesh is made from the matured flowers, which bloom inside the skin and are therefore never seen. Wild fig trees can survive up to 100 years and can grow as high as 100 feet.

Fig tree leaves release a pleasant, woodsy-green fragrance. Some people dry the leaves and use them in perfume or in potpourri for their homes. Fig trees produce a natural latex sap that is also used for a number of practical and medicinal purposes.

Figs were so popular among the Greeks that there were even laws made to prevent exportation, and they're an essential element in the Mediterranean diet, which is one of the healthiest diets in the world. Aside from being an incredible source of dietary fiber, this curious fruit is delicious and filled with a number of essential vitamins and minerals.

Figs have a history as rich as their taste. Dating back as far as 5,000 B.C., the fig is said to be one of the first plants ever cultivated by humans. Archeological findings in Neolithic villages revealed fossils of figs, predating other known forms of agriculture like wheat and barley. 

Figs are mentioned often in the Bible, as they were cultivated in many areas of the world where biblical events took place. In fact, some believe that in the story of Adam and Eve, the forbidden fruit may in fact be a fig instead of an apple. They're sometimes represented as a sign of peace, abundance and prosperity.

Figs are known for their sweet and juicy flesh, tender skin and crunchy seeds. They're highly perishable and are commonly dried to preserve them. And unlike many other fruits and vegetables, studies have shown that the health benefits of figs actually increase after drying. They can be prepared in a number of ways and make a great pairing with meats and cheeses.

Final Thoughts on Figs Nutrition

Figs nutrition can be boosted by drying the figs.

Figs provide powerful antioxidants, help fight cancer, treat common illnesses, contain antibacterial and antifungal properties, and provide potassium, fiber and other depleted nutrients.

Fig leaves are antidiabetic, help treat skin cancer and have anti-wrinkle capabilities.

Figs only last seven to 10 days after they're picked, but you can dry figs to extend their shelf life and boost some of their nutrients.

Figs make a great addition to many recipes and are also a tremendous, healthy snack.

Chickpeas Nutrition Benefits the Gut, Heart & More

Chickpeas, also called garbanzo beans, are one of the oldest consumed crops in the world. In fact, they have been a part of certain traditional diets for over 7,500 years, and it's not hard to see why when you take into account the benefits of chickpeas nutrition.

Today, chickpeas remain one of the most popular legumes across nearly every continent, and again, it's not surprising why when we look at the benefits of chickpeas nutrition. Second to the soybean, the chickpea is the next most widely grown and eaten bean in the world. 

Fiber also helps balance pH levels and bacteria within the gut, increasing healthy bacteria while also decreasing unhealthy bacteria. An imbalance in gut flora bacteria is often linked to many different digestive problems.

The high amount of fiber in garbanzo beans is responsible for its filling effect and helps improve digestion, but it does much more than this. Fiber aids in heart health, helps control blood sugar levels, and guards against cancer, heart disease, diverticulosis, kidney stones, PMS, obesity and more.



5. Helps Protect Against Heart Disease and Cancer

Cardiologists favorite benefit of chickpeas nutrition is that it supports heart health in a number of ways. Chickpeas have been shown to help balance unhealthy cholesterol levels, reduce hypertension and protect against heart disease in multiple ways.

This may be partially due to the high amount of fiber found in chickpeas nutrition, which helps people avoid overeating and gaining harmful excess weight, especially around the vital organs. 

Cook dried beans by combining about three cups of water for every one cup of dried beans, allowing them to boil for about 1.5 to two hours over low heat. Once the beans are soft, they are ready to eat. You can make them in large batches and easily freeze them so you always have some available.

How do you cook chickpeas from a can?

Chickpeas from a can are already cooked, so you don't need to cook them again. You can reheat them in a pot to warm them. I recommend reheating them in broth (such as bone broth) to give them more flavor.

How do you make roasted chickpeas?

Roasted or baked chickpeas can easily be made in the oven to give them an extra crunch. Once they are cooked, add a little oil to a flat baking pan/sheet, place your chickpeas on the pan, and cook for about 15 minutes. Try adding spices or sauces like tamari to give them extra flavor.



Chickpeas History

Chickpeas are a legume of the plant family Fabaceae. Domesticated chickpeas have been found in regions of Turkey and Greece with records dating back thousands of years to Ancient times. 

Tribulus Terrestris Supplement Benefits for Libido, Blood Sugar & More

Often dismissed as nothing more than an invasive and pesky weed popping up in yards across the country, you may want to think twice before pulling out the weed killer on this powerful medicinal plant.

As a staple in natural medicine for thousands of years, Tribulus terrestris has long been used to treat everything from sexual dysfunction to kidney stones and beyond. Nowadays, it's much more common to grab a supplement at the store rather than brewing up the roots into a tea or tonic, but there's no doubt that adding this incredible plant into your routine can come with some pretty impressive benefits when it comes to your health.

Ready to learn more? Let's dig in and take a closer look at this super supplement and the beneficial effects that it has to offer.

What Is Tribulus Terrestris?

Tribulus terrestris, also known as the goathead weed, bindii and puncture vine, is a plant that belongs to the Zygophyllaceae family. It's found around the world and grows well in dry climates, thriving in areas where other plants are unable to survive. It's a small, flowering plant that produces a fruit made up of five spiky nutlets. The fruit is said to resemble the head of a goat or bull with horns sharp enough to cause injury to bare feet or puncture the wheels of a lawn mower.

Although the plant itself has been used in many forms of holistic medicine for centuries, it has emerged as a popular dietary supplement in more recent years and can be found in pill, powder or liquid extract form at health stores across the country. It's most commonly used to treat sexual dysfunction and enhance libido, but has also been associated with a long list of other health benefits, including reduced levels of inflammation, better heart health and improved blood sugar levels.

Tribulus Terrestris Benefits & Uses

Enhances Libido Acts as a Natural Diuretic Relieves Inflammation Lowers Blood Sugar Improves Heart Health May Help Fight Cancer

1. Enhances Libido

Tribulus terrestris is well-known for its natural ability to increase sex drive and improve sexual satisfaction. One study showed that taking Tribulus terrestris enhanced several measures of sexual function in women after just four weeks and led to improvements in desire, arousal, satisfaction, lubrication and pain.

Plus, according to a 2016 Tribulus terrestris review out of Bulgaria, it has also been shown to treat issues with sexual desire and prevent erectile dysfunction, although the exact mechanisms remain unclear.

2. Acts as a Natural Diuretic

Tribulus terrestris has been shown to work as a natural diuretic, helping to increase urine production and flush out the body. In fact, one in vitro study published in the Journal of Ethnopharmacology showed that treatment with Tribulus terrestris was able to promote diuresis, indicating that it may be an effective natural remedy in the treatment of kidney stones.

Natural diuretics like Tribulus terrestris may also have other beneficial effects on health and could help relieve bloating, lower blood pressure and enhance the body's natural ability to filter out toxins through the waste.

3. Relieves Pain and Inflammation

Both in vitro and animal studies have found that Tribulus terrestris extract could have a powerful effect in relieving pain and inflammation. A study conducted by the Kerman Faculty of Pharmacy, for example, showed that administering high doses was effective at reducing pain levels in rats. (4) Meanwhile, other research shows that it could reduce levels of several markers of inflammation and also could help decrease swelling in animal models.



4. Lowers Blood Sugar

Some research shows that adding Tribulus terrestris to your routine may bring big benefits when it comes to managing blood sugar levels. One study found that taking a 1,000 milligram supplement each day was able to significantly reduce blood sugar levels in women with type 2 diabetes compared to a placebo after just three months.

Similarly, an animal study out of Shanghai showed that a specific compound found in Tribulus terrestris decreased blood sugar levels by up to 40 percent in mice with diabetes.

5. Improves Heart Health

Heart disease is the leading cause of death worldwide and is considered a serious problem that affects millions around the globe. Not only can Tribulus terrestris decrease inflammation, which is believed to play an integral role in heart health, but it has also been shown to reduce several risk factors of heart disease.

For instance, one study showed that taking 1,000 milligrams of Tribulus terrestris each day decreased levels of total and bad LDL cholesterol. An animal study out of Istanbul had similar findings, reporting that it was able to protect the blood vessels against damage while also lowering cholesterol and triglyceride levels.

6. May Help Fight Cancer

Although research is still limited, some studies suggest that Tribulus terrestris may be beneficial as a natural cancer treatment. In fact, one in vitro study from Chungnam National University showed that it was able to induce cell death and block the spread of human liver cancer cells. (10)

Other in vitro studies have found that it may also offer protection against both breast and prostate cancers as well. However, more studies in humans are needed to determine how supplementation may impact cancer growth for the general population.

Tribulus Terrestris Side Effects

When used as directed, Tribulus terrestris is safe and has been associated with minimal side effects. Some of the most commonly reported adverse symptoms include:
Cramps
Stomach pain
Diarrhea
Constipation
Nausea
Vomiting
Difficulty sleeping
Heavy menstrual bleeding

Additionally, some case reports and animal studies have also linked Tribulus terrestris to an increased risk of kidney problems, although this is very rare.

Tribulus terrestris is not recommended for women who are pregnant or breastfeeding, as it may interfere with fetal development. It may also interact with diabetes and blood pressure medications, so talk to your doctor before trying it if you are taking any of these medications.

Tribulus Terrestris in Ayurveda & TCM

Tribulus terrestris has been used as a natural remedy to treat a variety of health conditions in folk medicine for centuries, thanks to its powerful healing and health-promoting properties.

Also known as Gokshura, or cow's hoof, in Ayurveda, Tribulus terrestris is often used as an aphrodisiac and natural diuretic. It's believed to treat kidney stones, heart disease, cough, difficulty breathing and issues with urination. It's also thought to stimulate the stomach and pacify the vata dosha.

Meanwhile, in Traditional Chinese Medicine, the fruits of the Tribulus terrestris have also been used to treat swelling, eye problems, stomach bloating and sexual problems. According to the Shern-Nong Pharmacopoeia, the oldest known pharmacological work in China, it can also help restore the liver, treat mastitis, prevent flatulence, relieve headaches and protect against acute conjunctivitis, or pink eye.

Tribulus Terrestris vs. Testosterone

Testosterone is an important hormone that plays a key role in several different aspects of overall health, especially when it comes to maintaining body composition and boosting strength. While Tribulus terrestris was initially thought to increase levels of testosterone in the body, multiple studies have since debunked this claim.

That being said, there are some definite similarities between the two when it comes to their respective effects on health. For example, like Tribulus terrestris, testosterone is believed to play a role in sexual function and testosterone therapy is commonly used to improve arousal and sexual satisfaction in both men and women.

Testosterone is also thought to be involved in heart health, maintaining normal blood sugar levels and controlling inflammation.

However, testosterone also affects health in several other ways as well. In fact, some studies show that testosterone therapy could be beneficial for weight loss, strength training and bone health.  Reducing stress levels, increasing physical activity and consuming a heathy, well-rounded diet with plenty of foods rich in zinc are just a few simple ways to boost testosterone levels naturally. 

Sesame Seeds: The Ancient Seeds that Lower Blood Pressure, Cholesterol & More

Sesame seeds are truly one of the most ancient foods on Earth. In fact, sesame plants are the oldest known plant species to be grown primarily for their seeds and oils rather than for their leaves, fruits or vegetables.

Highly valued in eastern, Mediterranean and African cultures, sesame seeds (Sesamum indicum) have been used for thousands of years to flavor foods, provide essential fats and enhance skin health. Sesame has one of the highest oil contents of any seed and boasts a rich, nutty flavor, which is why sesame oil, tahini and the seeds themselves are common ingredients in cuisines across the world.

Ready to learn more about this delicious and nutritious ingredient? Keep reading for a full list of sesame seeds benefits and side effects, plus how you can add this super seed to your daily diet.

What Are Sesame Seeds?

Although sesame seeds are a common ingredient added to everything from stir-fries to bagels, many people often wonder: Where do sesame seeds come from?

Sesame seeds are derived from a flowering sesame plant in the genus Sesamum. Sesame seed pods burst open when they reach full maturity, revealing the seeds of the sesame seed plant, which hold its valuable oils. Sesame seeds contain up to 60 percent oil and 20 percent protein, making them a high source of both essential fatty acids and amino acids.

The seeds contain about 50 percent to 60 percent of a fatty oil that is characterized by two beneficial members of the lignan family: sesamin and sesamolin. Sesame oil also contains two other phenolic compounds, sesamol and sesaminol, which are formed during the refining process.

Oil derived from sesame is rich in linoleic and oleic acids, the majority of which are gamma-tocopherol and other isomers of vitamin E. Some of the specific amino acids found in each serving include lysine, tryptophan and methionine.

Top 7 Benefits of Sesame Seeds

Rich in Essential Nutrients
Lower Cholesterol Levels
Reduce Blood Pressure
Balance Hormone Levels
Fight Cancer Cell Growth
Boost Fat-Burning
Enhance Nutrient Absorption

1. Rich in Essential Nutrients

One of the biggest black sesame seeds benefits is their impressive nutrient profile. In fact, sesame seeds are a good source of protein and fiber as well as key minerals like copper, manganese and calcium.

The iron found in sesame can help prevent iron deficiency tied to anemia and boost low energy levels. And although copper deficiency isn't as common, sesame seeds provide a good dose of the copper needed per day to maintain nerve, bone and metabolic health.

Sesame also contains a good deal of calcium, although there is some controversy over how useful that calcium is. Like all nuts and seeds, sesame seeds contain some natural antinutrients that may block a percentage of the calcium from actually being absorbed and used within the body. Essentially, the calcium is bound to oxalic acid, making it less bioavailable and beneficial.

Hulling sesame seeds, which is a process that involves removing their outer skin, can help remove a much of the oxalic acid but unfortunately also removes most of the calcium, fiber, potassium and iron. In some parts of the world, such as Japan, whole toasted sesame seeds are commonly eaten and considered an essential part of the diet because eating them unhulled, whole and toasted can help improve assimilation of calcium and other nutrients.

Cooking has been shown to remove most of the oxalates from other foods, although this process raises other concerns for damaging the delicate oils found within the seeds. There seems to be pros and cons of eating sesame seeds in different ways, so essentially choose the kind that you like best and round it out with a healthy diet to fill in any nutritional gaps.

2. Lower Cholesterol Levels

Sesame seeds rank highest in cholesterol-lowering phytosterols of nearly all nuts, seeds, legumes and grains. Phytosterols are a type of phytonutrient or plant sterols structurally similar to cholesterol that act in the intestine to lower cholesterol absorption. They help displace cholesterol within the intestinal tract, reducing the pool of available and absorbable cholesterol. Some research has shown that among 27 different nuts and seeds tested, sesame seeds, alongside wheat germ, come out on top as having the highest phytosterol content.

Sesame seeds are also rich in lignans, a type of polyphenol that can improve lipid profiles and normalize cholesterol levels. Lignans help naturally lower cholesterol in a few ways and can reduce cholesterol levels in both the blood and liver. For this reason, researchers sometimes refer to sesame seed phytochemicals as “hypocholesterolemic agents” thanks to their potent cholesterol-lowering properties.

3. Reduce Blood Pressure

Sesame oil is considered a strong antihypertensive thanks to its ability to help naturally lower blood pressure levels. One 2006 study published in the Yale Journal of Biological Medicine investigated the effects of sesame oil on people with high blood pressure and found that it was effective at reducing both systolic and diastolic blood pressure.

Not only that, but researchers also found that supplementing with sesame oil for 45 days was able to decrease cell damage caused by lipid peroxidation while also increasing antioxidant status to promote better heart health in patients.

4. Balance Hormone Levels
Research suggests that sesame seeds may be especially beneficial for post-menopausal women thanks to their ability to increase and regulate levels of sex hormones, improve antioxidant status, and help manage cholesterol levels to optimize health. Plus, sesamin, a type of sesame lignan, was shown to be converted by intestinal microflora to enterolactone, a phytoestrogen compound with estrogen-like activity.

Additionally, because they're high in essential fatty acids, protein and a wide range of important vitamins and minerals, sesame seeds can also be included as a staple ingredient in a pregnancy diet by maintaining healthy hormone levels and supplying the nutrients needed for a healthy mother and baby.

5. Fight Cancer Cell Growth

Much like flaxseeds, sesame seeds are a rich source of lignan precursors. These specific compounds are produced by the microflora in the colon and have been shown to have powerful cancer-fighting effects on several specific types of cancer.

A 2005 in vitro study conducted by the Department of Nutritional Sciences at the University of Toronto investigated the effects of giving 25 grams of unground whole flaxseeds and sesame seeds to healthy postmenopausal women over a four-week period. Urine test results showed an increase in mammalian lignans from the women receiving both whole flaxseeds and sesame seeds, suggesting that both are effectively converted by the bacterial flora in the colon, potentially helping to protect against the growth and spread of colon cancer cells.

Similarly, a 2012 study published in the Journal of Nutrition also found that dietary lignans may act as a natural cancer treatment to reduce breast cancer risk by modifying tumor characteristics. In the study, lignan intakes were associated with a lower risk of estrogen receptor negative breast cancer. After tracking total and specific lignan intake of 683 women with breast cancer and 611 healthy women without breast cancer, it was found that the women with the highest intake of lignans compared to the lowest intake had a 40 percent to 50 percent lower chance of developing breast cancer.

6. Boost Fat-Burning

Some studies suggest that certain compounds found in sesame seeds could help boost fat-burning and keep your waistline in check. In fact, a 2012 animal study out of Maryland actually found that giving rats a powder enriched with lignans helped reduce both body weight and fat accumulation.

Plus, sesame seeds are also high in fiber, packing in 1.1 grams into a single tablespoon. Dietary fiber helps slow the emptying of the stomach to keep you feeling fuller for longer. It can also keep blood sugar levels steady to prevent spikes and crashes, which can lead to increased hunger and cravings.

7. Enhance Nutrient Absorption

The lignans found in black sesame seeds can enhance the antioxidant activity of vitamin E, maximizing the health benefits and helping you get the most nutritional value possible from each serving. Sesame seeds also contain a good amount of essential fatty acids, which are needed for the absorption of fat-soluble vitamins such as vitamins A, D, E and K. For this reason, including a source of healthy fat like sesame seeds, sesame oil or sesame butter with a nutrient-dense meal can help you actually absorb and use the nutrients more efficiently.

Sesame Seeds Nutrition Facts

Take one look at the sesame seeds nutrition profile, and it's easy to see why these tiny but powerful seeds are stellar for your health. Each serving of sesame seed nutrition squeezes in a good amount of essential nutrients, including high amounts of protein, copper, manganese and calcium.

Just one tablespoon (about nine grams) of sesame seeds contains approximately:
51.6 calories
2.1 grams carbohydrates
1.6 gram protein
4.5 grams fat
1.1 grams dietary fiber
0.4 milligram copper (18 percent DV)
0.2 milligram manganese (11 percent DV)
87.8 milligrams calcium (9 percent DV)
31.6 milligrams magnesium (8 percent DV)
1.3 milligrams iron (7 percent DV)
56.6 milligrams phosphorus (6 percent DV)
0.7 milligram zinc (5 percent DV)
0.1 milligram thiamine (5 percent DV)
0.1 milligram vitamin B6 (4 percent DV)

In addition to the nutrients listed above, sesame seeds also contain a small amount of niacin, folate, riboflavin, selenium and potassium.

Sesame Seeds in Ayurveda, TCM and Traditional Medicine Sesame seeds are often used in many forms of holistic medicine for centuries, thanks to their medicinal and health-promoting properties.

On an Ayurvedic diet, sesame seeds have been used to increase stamina, enhance fertility, increase energy levels and help satisfy the stomach. Sesame oil is another common ingredient used in the practice of Ayurveda and is used topically for self-massages. Sniffing or gargling with sesame oil is also thought to help clear out mucus and promote oral health.

According to Traditional Chinese Medicine, black sesame seeds can help tonify the blood, build the spirit, and improve kidney and liver health. They are also used to help naturally treat issues like constipation, dizziness, weakness and backaches.

Sesame Seeds vs. Chia Seeds vs. Sunflower Seeds vs. Poppy Seeds

Sesame, chia, sunflower and poppy seeds are some of the most popular seeds on the market and are often added to everything from yogurt to trail mix and desserts. Sunflower seeds are often eaten as is for a delicious and salty snack, but sesame, chia and poppy seeds are more often used in recipes to add a bit of crunch and a burst of health benefits to dishes.

In terms of nutrition, all three are high in fiber and contain a wealth of vitamins and minerals that are essential to health. Gram for gram, sunflower seeds are the highest in calories but also contain the most protein. Chia seeds are unrivaled in terms of fiber, with over four times as much fiber per gram than sunflower seeds and three times as much as sesame seeds. Meanwhile, poppy seeds pack in the highest amount of calcium and manganese, two important minerals that play a central role in bone health. Sesame seeds, on the other hand, are packed with copper, a trace mineral that regulates tissue growth and repair and maintains metabolism.

For best results, try rotating between all four in your diet to take advantage of the multitude of health benefits that each has to offer.

Sesame Seeds vs. Sesame Oil vs. Tahini

Sesame seeds are commonly enjoyed in many different forms, including tahini and sesame seeds oil. Although each boasts a similar set of health benefits, there are some unique differences in the ways that they are produced and the nutrients that they contain.

Tahini, also sometimes called tahina, is a type of sesame seed paste that is made by grinding sesame seeds. Taking advantage of the tahini nutrition profile by adding a few servings to your diet is a tasty and convenient way to increase your intake of sesame seeds and enjoy the numerous nutrients contained in every bite. Each serving is low in tahini calories but contains a hearty dose of fiber, iron, magnesium and heart-healthy fats.

Sesame seed oil, on the other hand, is made by extracting the healthy oils from the seed, typically by using an expeller press or extraction machine. Commonly used as an ingredient in dips, curries and seasonings, many people wonder: Is sesame oil good for you? Sesame oil nutrition is high in both polyunsaturated fats and monounsaturated fats, both of which are great when it comes to heart health. Because of the antioxidant content contained in each serving, sesame oil benefits skin health and helps soothe inflammation to promote better health.

History

There are believed to be thousands of different varieties of the sesame plant grown around the world today, most of which are wild and not harvested. Most wild species of the genus Sesamum are native to sub-Saharan Africa, but types including Sesame Indicum also originally stem from India. Sesame seed is one of the oldest oilseed crops known to man, mentioned in ancient scriptures of Babylon and Assyria over 4,000 years ago and domesticated well over 3,000 years ago.

Remains of sesame recovered from archeological sites have been dated to 3500–3050 B.C. Some records show that sesame was traded in parts of Mesopotamia and the Indian sub-continent around 2000 B.C., while others show it was cultivated in Egypt during the Ptolemiac period. It's believed that ancient Egyptians called it sesemt, and it was included in the list of medicinal drugs in the ancient scrolls of the Ebers Papyrus.

Sesame fruit is actually a capsule that is rectangular and two to eight centimeters long. The fruit naturally splits open and releases the seeds when it's mature. Sesame plants are highly tolerant to droughts, durable and grow where many other crops may fail, which is why they have been a staple plant for so many years in deserts and barren areas.

The world harvested a whopping 4.8 million metric tons of sesame seeds in 2013. The largest producer of sesame seeds today is Myanmar, while the largest exporter is India, followed by Japan and China.

Precautions/Side Effects

Like other nuts and foods, sesame can trigger allergic reactions in some people. Some research suggests that the prevalence of sesame allergy cases might be on the rise, possibly due to cross-contamination with other nuts or seeds and due to manufacturing processes. People who have a difficult time digesting nuts and seeds, including almonds, flaxseeds and chia seeds, might want to use caution when eating sesame seeds.

Sesame seeds also contain oxalates as mentioned earlier, and most of the calcium found in the seed hull comes in the form of calcium oxalate. Most tahini found in grocery stores is most often made with seed kernels that remain after the hull has been removed. These products are generally safe in moderate amounts on an oxalate-restricted diet, but keep in mind that intact seed hulls might have more oxalates, which can aggravate some conditions like kidney stones and gout.

Product labels don't always indicate whether the hulls have been removed or not, so you can judge by the color and taste. Tahini made from whole, non-hulled seeds is darker and more bitter-tasting than the heavier oxalate types made with hulled sesame kernels. Additionally, anyone with Wilson's disease, which is a genetic disorder that causes copper to accumulate in the liver, should avoid large amounts of sesame seeds due to their copper content.

Final Thoughts

Sesame seeds are derived from the sesame plant, which produces small pods that burst open upon reaching maturity to reveal the nutritious seed.

Each serving of sesame seeds packs in a good amount of fiber, protein, copper, manganese and calcium, along with a range of other important vitamins and minerals.

Some of the potential sesame seeds health benefits include better nutrient absorption, increased fat-burning, improved hormone levels, lower blood pressure and cholesterol, and decreased cancer cell growth.

Sesame seeds can be consumed as is or made into tahini or sesame oil as a nutritious and delicious dietary addition.

Try adding sesame seeds to stir-fries, dips, dressings and salads to bring the benefits of this super seed into your diet.