Rehmannia: the Anti-Diabetic, Neuroprotective TCM Herb

In Traditional Chinese Medicine (TCM), rehmannia is one of the top 50 fundamental herbs employed for natural treatment of various health concerns.  It's typically a go-to choice for conditions thought to be the result of a yin deficiency. In TCM, an optimal state of health is believed to come from a proper balance of yin (negative, dark, and feminine) and yang (positive, bright, and masculine) energies in the body.

Both TCM and Japanese medicine consider rehmannia to be a general tonic, meaning it can help a wide variety of symptoms and health concerns. It's commonly combined with other herbs in traditional herbal medicine practices. What is rehmannia specifically used to treat? Conditions include anemia, diabetes, fever, osteoporosis and allergies.

What Is Rehmannia?

There are hundreds of herbs commonly used in both TCM as well as traditional Japanese medicine, including dong quai, ginseng, cinnamon bark, ginger, astragalus and this lesser known herb called rehmannia.

What is rehmannia? 

It's a type of flowering perennial plant that comes in six species Rehmannia chingii, Rehmannia elata, Rehmannia glutinosa, Rehmannia henryi, Rehmannia piasezkii, and Rehmannia solanifolia which all belong to the Orobanchaceae family. Rehmannia glutinosa is the most common variety used in TCM.

The plant's leaves are mostly at ground level, and its flowers can range from yellow to burgundy in color. Both rehmannia root and above ground parts are used to create medicine.

Other names for rehmannia include Chinese foxglove, Chinese rehmanniae Radix, Chinese RR, Di Huang, Gun-Ji-Whang, Japanese Rehmanniae Radix, Shu Di Huang, Sook-Ji-Whang and To-Byun. Name use for the herb can vary depending on whether it's fresh, dried or cooked.

Why is rehmannia possibly able to have positive effects on health? Chemical components of the plant are believed to help lower blood sugar, reduce pain, decrease swelling and positively impact the immune system.

According to research, at least 12 chemical substances have been isolated from the root of the rehmannia plant, including tyrosol, acteoside, leucosceptoside A, martynoside, isomartynoside, purpureaside C, jionoside A1 and jionoside B1. Meanwhile, there are at least six chemical components of the above ground or aerial parts, such as aeginetic acid, corchorifattty acid B, and pinellic acid.

According to TCM, the properties of Chinese foxglove are sweet, bitter and cold, and it has an ability to affect the heart, liver, stomach and kidney meridians. It's main actions include nourishing yin, clearing heat from the blood and stopping bleeding. It's also commonly used in TCM for adrenal problems.

When looking into this herb online, you may come across Rehmannia 8 which is a supplement that is a special proprietary blend of rehmannia and seven additional herbs. It's said to be based upon a popular traditional formula called Jin Gui Shen Qi Wan.

4 Potential Rehmannia Benefits & Uses Rehmannia benefits are sometimes questioned by medical experts since research has mainly been with animals and/or rehmannia is often used in combination with other herbs, but let's take a lot at what some of the most recent studies are saying about this interesting herbal remedy.

1. Anti-Diabetes

A study published in 2018 took a look at the potential blood sugar lowering effects of Catalpol, which is a natural product isolated from the root of Rehmannia glutinosa. The in vivo and in vitro research using animal subjects induced with type 2 diabetes found that the rehmannia product was able to improve hepatic insulin resistance in type 2 diabetes, specifically by acting on the AMPK/NOX4/PI3K/AKT pathway.

Another animal study published in the peer-reviewed journal Biomedicine & Pharmacotherapy evaluated the impact of aqueous extracts of Yangkyuksanhwa-tang (YKSHT) and one of its major components, Rehmannia glutinosa (RG), on type 2 diabetes. In Korean medicine, Yangkyuksanhwa-tang is often prescribed for this form of diabetes.

The researchers found that the mice subjects treated with RG or YKSHT exhibited decreases in blood glucose levels. In addition, both extracts appear to reduce grehlin (aka the hunger hormone) and have weight-controlling effects.

2. Neuroprotective

Catalpol, an an iridoid glucoside isolated from the root of Rehmannia glutinosa, is known to have a positive effect on neurodegeneration, which plays a major role in chronic health concerns like dementia and Alzheimer's disease. Neurodegenerative disorders like these are marked by a loss of neurons within the brain and/or spinal cord.

A 2013 study published in the British Journal of Pharmacology pinpoints catalpol's neuroprotective activities, which include its helpful affects on calcium concentration, protein expression and signaling pathways in the brain, which all add up to a reduced loss of neurons.



3. Possible Osteoporosis Helper

In TCM, rehmannia's anti-osteoporotic effects are said to be the result of the herb's ability to regulate kidney and liver function while boosting blood circulation. A scientific review published in 2017 includes the traditional Chinese medicinal uses, phytochemistry, pharmacokinetics and pharmacology of rehmannia in relation to osteoporosis, a disease that causes decreased density and quality of the bones. For this recent scientific review, over 300 research papers and reviews were analyzed.

The review found 107 clinical trials that used rehmannia along with additional herbs to treat post-menopausal, senile and secondary osteoporosis. According to the review, Most of the clinical trials are characterized by high efficacy and no obvious adverse effects. However, the efficacies of these clinical trials are limited because of small patient sample size, short treatment duration and poor clinical design. In addition, TCM herbs under the clinical study are not clear because of a lack of standardization and authentication.

Overall, the review concludes, Properly designed and well controlled prospective studies are still needed to further demonstrate bone protective actions and safe use of this herb and its ingredients.

4. Atopic Dermatitis Aid

In TCM, rehmannia is sometimes used to treat allergy-related problems. An animal study published in the Journal of Ethnopharmacology evaluated the effects of the herb on atopic dermatitis, an itchy inflammation of the skin. This skin condition can often be caused by an allergic reaction.

For this study, researchers topically applied an extract of the herb to mite allergen-induced atopic dermatitis in mice subjects. What did the researchers find? The herbal extract was able to inhibit the development of atopic dermatistis in the animal subjects by suppressing the expression of cytokines, chemokines and adhesion molecules.

The herb has also been studied for use in canine atopic dermatitis along with white peony (Paeonia lactiflora) and licorice (Glycyrrhiza glabra). Researchers from the University of Minnesota studied 50 atopic dogs in a randomized, double-blind, placebo-controlled trial. The dogs treated with the herbal mixture saw a 37.5 percent improvement compared to a 13 percent improvement the placebo group. However, this was not considered a statistically significant difference.

History and Interesting Facts

The plant is endemic to Asia countries including China, Japan and Korea. It was brought from Asia to the Western world in the 18th century. In the U.S. and Europe today, it's sometimes grown as ornamental garden plant.

The species name glutinosa comes from glutinous and is a reference to sticky nature of the plant's root. In China, its name means big yellow or yellow earth.

Rehmanniae Radix is the root tuber of Rehmannia glutinosa and is said to be one of the most common ingredients of multiple Chinese herbal medicine formulas recommended for memory impairment linked to aging.

Rehmannia Precautions

Rehmannia may lower blood sugar and therefore interact with antidiabetic drugs. Since taking rehmannia may affect blood sugar levels, people with diabetes are typically advised to avoid or be very careful taking rehmannia, and people who have upcoming surgery should stop taking rehmannia at least two weeks before or sooner depending on doctor recommendations. Rehmannia is not recommended for children, pregnant women or breastfeeding women. The herb is also not recommended for people with chronic liver disease or a gastrointestinal disease.

When it comes to TCM, it's key to do your research and visit a practitioner who is well-trained and certified. All Chinese herbal remedies like rehmannia should be taken under professional supervision. There is currently no established recommended safe dose of rehmannia so speak with your health care provider about a proper dosage for your needs. Many rehmannia supplements contain somewhere between 55 to 350 milligrams of the herb.

I also want to note that Chinese herbal products manufactured outside of the U.S. can be mislabeled, contain dangerous additives and sometimes have trace amounts of dangerous heavy metals. Look for high-quality, pure products made from trusted and certified retailers, or work directly with an herbalist.

According to TCM, this herb is typically contraindicated if you have diarrhea or abdomen distention due to spleen deficiency. Side effects of this herb that have been report include GI discomfort (including mild nausea, loose bowels, flatulence), allergy, headache, dizziness, heart palpitations, fatigue and vertigo.

Final Thoughts About Rehmannia

Rehmannia is a flowering plant that comes in six varieties. Rehmannia glutinosa is most often used for health purposes.

Both rehmannia root and above ground parts are used to create medicine.

The herb is commonly used in TCM, Japanese medicine and Korean medicine.

Research has mainly been conducted with animals or in combination with other herbs, but studies point towards possible rehmannia benefits for diabetes, obesity, neurodegenerative diseases, bone diseases like osteoporosis, and allergy-induced atopic dermatitis.

Shiitake Mushrooms: 8 Scientifically Proven Benefits

For hundreds of years, shiitake mushrooms have been a popular food source in Asia. They're the second most popular and the third most widely cultivated edible mushroom in the world.

Today, shiitakes can be found in most grocery stores because of their meaty and versatile flavor, but did you know that they're packed with B vitamins and have the power to fight cancer cells, cardiovascular disease and infections? That's just a few of shiitake mushroom nutrition benefits.

Why are these small fungi so powerful? It's because shiitake mushrooms have antiviral, antibacterial and antifungal properties. They also help to control blood sugar levels and reduce inflammation within the body. That's right all of these health benefits come from eating a mushroom. And there are a ton of easy ways to incorporate shiitake mushrooms into your diet.

8 Shiitake Mushroom Benefits

Shiitake mushrooms contain many chemical compounds that protect your DNA from oxidative damage, which is partly why they're so beneficial. Lentinan, for example, heals chromosome damage caused by anticancer treatments. Eritadenine substances help reduce cholesterol levels and support cardiovascular health. Researchers at Shizuoka University in Japan found that eritadenine supplementation significantly decreased plasma cholesterol concentration.

Shiitakes are also unique for a plant because they contain all eight essential amino acids, along with a type of essential fatty acid called linoleic acid. Linoleic acid helps with weight loss and building muscle. It also has bone-building benefits, improves digestion, and reduces food allergies and sensitivities.

Shiitakes also 

1. Fight Obesity

Certain components of the shiitake mushroom have hypolipidaemic (fat-reducing) effects, such as eritadenine and b-glucan, a soluble dietary fiber that's also found in barley, rye and oats. Studies have reported that b-glucan can increase satiety, reduce food intake, delay nutrition absorption and reduce plasma lipid (fat) levels.

A 2011 study published in the Journal of Obesity examined the effects of shiitake mushrooms on plasma lipid profiles, fat dispositions, energy efficiency and body fat index. Rats were fed a high-fat diet for a six-week period. Researchers found significant effects of dietary intervention on body weight gain. Rats on a high dose of shiitake mushroom diet (which involved adding mushroom powder to a high-fat diet) had 35 percent lower body weight gains than rats on low and medium shiitake mushroom diets. Rats on the high dose shiitake mushroom diet also had significantly lower total fat masses and had a trend of lower fat accumulation.

The researchers concluded by suggesting that shiitake mushrooms can help prevent body weight gain, fat deposition and plasma triacylglycerol when added to a high-fat diet. This encourages an effort to pursue human studies that examine the efficacy of shiitake mushrooms for the prevention and treatment of obesity and related metabolic disorders.

2. Support Immune Function

Mushrooms have the ability to boost the immune system and combat many diseases by way of providing important vitamins, minerals and enzymes. A 2015 study published in the Journal of the American College of Nutrition evaluated 52 healthy males and females, aged 21-41 years, to determine if shiitake mushrooms could improve human immune function. The study involved a four-week parallel group trial that involved participants consuming either five or 10 grams of mushrooms daily.

The results suggest that consuming mushrooms improved cell effector function and improved gut immunity. There was also a reduction of inflammation due to mushroom consumption.

3. Destroy Cancer Cells

Research suggests that shiitake mushrooms help fight cancer cells and the lentinan in shiitakes help heal chromosome damage caused by anticancer treatments. This suggests shiitakes could be used as a potential natural cancer treatment.

A 2006 study published in the Journal of Alternative and Complementary Medicine investigated the potential roles of an ethyl acetate fraction from shiitake mushrooms. The study involved two human breast carcinoma cell lines, one human nonmalignant breast epithelial cell line and two myeloma cell lines. The results suggest that shiitake mushrooms were able to inhibit growth in tumor cells with their mycochemical value. Shiitake mushroom successfully inducted apoptosis, the process of programmed cell death.

4. Support Cardiovascular Health

Shiitake mushrooms have sterol compounds that interfere with the production of cholesterol in the liver. They also contain potent phytonutrients that help keep cells from sticking to blood vessel walls and forming plaque buildup, which maintains healthy blood pressure and improves circulation.

A study conducted at Tohoku University in Japan found that shiitake mushrooms prevented blood pressure increase in hypertensive rats. Shiitake feeding resulted in a decrease in VLDL and HDL cholesterol, whereas maitake mushroom feeding caused a decrease in VLDL cholesterol only.



5. Contain Antimicrobial Properties

A 2011 study at the UCL Eastman Dental Institute in London tested shiitake's antimicrobial effects on gingivitis, a preventable disease that involves inflammation of the gums due to the buildup of a microbial biofilm at the gingival margin. The effectiveness of shiitake mushrooms was compared to that of the active component in the leading gingivitis mouthwash, containing chlorhexidine.

The total bacterial numbers as well as the numbers of eight key organisms in the oral community were investigated after treatment. The results indicated that shiitake mushroom extract lowered the numbers of some pathogenic organisms without affecting the organisms associated with health, unlike chlorhexidine, which had a limited effect on all organisms.

6. Boost Energy and Brain Function

Shiitake mushrooms are a great source of B vitamins, which help support adrenal function and turn nutrients from food into useable energy. They also help balance hormones naturally and break through the brain fog to maintain focus all day long — even improving cognitive performance.

Millions of Americans come up short on one or more of the B vitamins, and that causes energy slumps, unhealthy blood cell and adrenal effects, and foggy thinking. Adding shiitake mushrooms to your diet can give you the extra boost of B vitamins that you need to avoid a deficiency.

7. Provide Vitamin D

Although vitamin D is best obtained from the sun, shiitake mushrooms can also provide a decent source of this essential vitamin. Vitamin D is important for bone health as well as reducing the risk of heart disease, diabetes, autoimmune diseases and some types of cancer. It's vital for the absorption and metabolism of calcium and phosphorus, too.

Getting ample supply of vitamin D also helps regulate and support the immune system, maintain healthy body weight, maintain brain function as you age, reduce the severity of asthma symptoms, reduce the risk of developing rheumatoid arthritis in women, and reduce the risk of developing multiple sclerosis. Mushrooms, as well as wild-caught salmon, raw dairy and eggs, are the best vitamin D-rich foods.

8. Promote Skin Health

When selenium is taken with vitamins A and E, it can help reduce the severity of acne and the scarring that can occur afterward. A hundred grams of shiitake mushrooms contain 5.7 milligrams of selenium, which is 8 percent of your daily value. That means shiitake mushrooms act as a natural acne treatment.

In an open trial, 29 patients were given 0.2 milligram of selenium and 10 milligrams of tocopheryl succinate for their acne twice daily for six to 12 weeks. After treatment, the patients noticed positive results. The zinc in shiitake mushrooms also promotes immune function and reduces buildup of DHT to improve skin healing.

Shiitake Mushrooms vs. Other Mushrooms

How does the shiitake stack up with other mushrooms? 

Let's take a quick snapshot.

Shiitake: Fights cancer cells and infectious disease, boosts the immune system, promotes brain function, and serves as a source of B vitamins.

Maitake: Improves the health of AIDS patients and regulates blood sugar levels of diabetics. May reduce hypertension and boosts the immune system.

Reishi: Fights inflammation, liver disease, fatigue, tumor growth and cancer. Improves skin disorders and soothes digestive problems, stomach ulcers and leaky gut syndrome.

Cordyceps: Has anti-aging effects and boosts immune function. Improves stamina and athletic performance, acts as a natural aphrodisiac, fights diabetes and improves liver function.

Shiitake Mushrooms Nutrition Facts

The shiitake is part of the Lentinula edodes species. It's an edible mushroom native to East Asia. Because of its health benefits, it has been considered a medicinal mushroom in traditional herbal medicine, mentioned in books written thousands of years ago.

Shiitakes have a meaty texture and woodsy flavor, making them the perfect addition to soups, salads, meat dishes and stir fries.

As far as nutrition goes, 100 grams of shiitake mushrooms contains about :

34 calories
0.5 gram fat
6.8 grams carbohydrates
2.5 grams dietary fiber
2.4 grams sugar
2.2 grams protein
4 milligrams niacin (19 percent DV)
1.5 milligrams pantothenic acid (15 percent DV)
0.2 milligrams vitamin B6 (15 percent DV)
0.2 milligrams riboflavin (13 percent DV)
18 international units vitamin D (4 percent DV)
0.2 milligrams manganese (12 percent DV)
112 milligrams phosphorus (11 percent DV)
5.7 micrograms selenium (8 percent DV)
0.1 milligrams copper (7 percent DV)
1 milligram zinc (7 percent DV)
304 milligrams potassium (6 percent DV)
20 milligrams magnesium (5 percent DV)
0.4 milligrams iron (2 percent DV)

Preparing Shiitake Mushrooms

The shiitake is a versatile food that can be incorporated into a variety of dishes. You can buy these mushrooms raw, cooked or dried. Because they're becoming more popular due to their nutritional value, you can find shiitake mushrooms at most grocery stores.

When buying your shiitakes, look for mushrooms that are firm and plump. Avoid mushrooms that look slimy or wrinkled, those aren't fresh. Storing fresh mushrooms in the refrigerator in a closed bag or container with a lid keeps them fresh for about a week. If you use dried mushrooms, keep them in a sealed bag and store them in the refrigerator or freezer, where they can stay fresh for up to year.

When preparing shiitake mushrooms, you want to cut off the stems because they're too woody to eat, but you don't have to throw them out. Add the stems to a veggie stock to soak up all of those nutrients.

Make sure to rinse the mushrooms thoroughly. They can be placed in a bowl of hot water for about 10 minutes to eliminate any residue and then rinsed. Now you're ready to add them to your breakfast, lunch or dinner.

Potential Side Effects of Shiitake Mushrooms

Mushrooms contain a moderate amount of purines, a chemical compound that's broken down into uric acid. A diet rich in purines may raise uric acid levels in the body, which sometimes leads to gout. If you experience the symptoms of gout, limiting your purine intake may be helpful.

Shiitake Mushrooms Takeaways

Shiitakes are one of the most popular cultivated varieties of specialty mushrooms.

Shiitake mushrooms are high in B vitamins, and they serve as a food source of vitamin D.

Some shiitake health benefits include its ability to aid weight loss, support cardiovascular health, fight cancer cells, improve energy levels and brain function, reduce inflammation, and support the immune system.

Shiitake mushrooms have a woodsy flavor and meaty texture; they can be purchased dried, cooked or raw.

Add shiitakes to soups, salads, meat dishes, stir fries and omelettes.

Persimmon Fruit: The Vitamin A Fruit that Benefits Cholesterol Levels

Sweet, flavorful and packed with antioxidants and nutrients, it's no wonder that the persimmon fruit was dubbed the divine fruit by the Greeks. This fruit is equal parts versatile, nutritious and delicious, accounting for its widespread popularity in many Asian countries. It is also becoming increasingly common in other areas around the world and is now featured in many seasonal pies, cakes and desserts.

In addition to bringing plenty of flavor to dishes, it can also provide you with some serious health benefits, from promoting regularity to dropping cholesterol and blood pressure. Not to mention, it can be a delicious way to meet your needs for many important nutrients, such as vitamin A, vitamin C and manganese.

What Is Persimmon Fruit?

The persimmon is an edible fruit that comes from the persimmon tree. The tree is a member of the Ericales order of plants, which also includes Brazil nuts, blueberries and tea. Although there are several varieties of persimmon fruit, the most commonly cultivated comes from the Japanese persimmon fruit tree, known by its scientific name of Diospyros kaki.

There are two main types of persimmon fruit: astringent and non-astringent. Hachiya persimmons are the most common kind of astringent persimmon fruit. Astringent persimmons contain a high concentration of tannins and can have an unpleasant taste if consumed before they are fully ripe. Once ripened and soft, however, they develop a delicious sweet and sugary flavor.

Non-astringent persimmons, on the other hand, are sweeter and contain a lower amount of tannins. In fact, non-astringent varieties like fuyu persimmons can be enjoyed even before they are fully ripe. The non-astringent persimmon taste is usually described as sweet and slightly crunchy.

These fruits can be eaten raw, cooked or dried. They are commonly added to everything from salads to baked goods and more.

In addition to being incredibly versatile, they are also high in many important nutrients and antioxidants and have a long list of potential health benefits that they can provide.



Persimmon Fruit Benefits
Loaded with antioxidants
Promotes regularity
Supports healthy vision
Reduces cholesterol levels
Decreased inflammation
Lowers blood pressure

1. Loaded with Antioxidants

Antioxidants are compounds that help fight off harmful free radicals to prevent damage to cells and reduce the risk of chronic disease. Some research has shown that antioxidants could protect against conditions like heart disease, cancer and diabetes.

Persimmon fruit is jam-packed with beneficial antioxidants. A 2012 study out of Korea published in Preventive Nutrition and Food Science analyzed persimmon juice and found that it was especially rich in gallic acid and epicatechin gallate, two compounds with antioxidant properties. In addition to persimmons, other high antioxidant foods include berries, cilantro, dark chocolate and cinnamon.

2. Promotes Regularity

Including persimmon fruit in your diet may help prevent constipation and increase regularity. Persimmons are a high-fiber food; each serving provides a whopping 6 grams, knocking out almost a quarter of your daily fiber needs.

Fiber moves through the body undigested, adding bulk to the stool and promoting regularity. A 2012 analysis made up of five studies showed that dietary fiber was effective in increasing the frequency of bowel movements in patients with constipation.

Make sure you stick to sweet persimmons, as the astringent varieties are higher in tannic acid and may actually be associated with constipation. Tannic acid can decrease intestinal secretions and slow down the movement of the digestive tract.

Other constipation natural remedies include drinking plenty of water and warm liquids, eating other high-fiber foods, and increasing your physical activity.

3. Supports Healthy Vision

Persimmons are high in vitamin A, a nutrient that's essential to maintaining eye health. In fact, just one raw persimmon fruit provides 55 percent of the daily requirement for vitamin A.

Common signs of vitamin A deficiency include night blindness, dry eyes and Bitot's spots, which are tiny flecks of keratin that can build up on the conjunctiva of the eye.

Increasing your vitamin A intake by including foods like persimmon fruit in your diet can help prevent these signs of deficiency and keep your eyes working efficiently. Other foods high in vitamin A include beef liver, carrots, sweet potatoes, kale and spinach.



4. Reduces Cholesterol Levels

Cholesterol is a fat-like substance found throughout the body. While we need a certain amount of cholesterol, if too much builds up in the arteries, it can cause them to harden and narrow, forcing your heart to work harder to pump blood throughout the body.

Some studies have shown that persimmon fruit could effectively help lower cholesterol levels. In one study published in the Annals of Nutrition & Metabolism, 40 participants were given a bar containing either a low or high dose of persimmon fiber three times daily for 12 weeks. By the end of the study, both groups had significant decreases in their levels of bad LDL cholesterol.

Similarly, an animal study published in the Journal of Nutrition showed that eating persimmon decreased total and bad LDL cholesterol as well as triglycerides in rats.

Other ways to help lower cholesterol naturally and fast include exercising regularly, eating plenty of soluble fiber and increasing your intake of omega-3 fatty acids.

5. Decreases Inflammation

In addition to lowering cholesterol, keeping your eyes healthy and supporting regularity, persimmons may even help reduce inflammation. While inflammation is a normal and healthy immune response, chronic inflammation can contribute to diseases like cancer and coronary heart disease.

Thanks to its high content of antioxidants and tannins, persimmon fruit has been shown to help relieve inflammation. An animal study published in the journal PLoS One found that treating mice with persimmon-derived tannins helped decrease levels of several markers of inflammation.

Besides persimmon fruit, a few other anti-inflammatory foods include green leafy vegetables, berries, broccoli, walnuts and coconut oil.

6. Lowers Blood Pressure

The tannins found in persimmon fruit may be able to help lower blood pressure levels. High blood pressure places extra strain on the heart and is one of the major risk factors for heart disease.

Multiple studies have suggested that tannic acid could be effective in reducing blood pressure. A 2015 animal study, for example, showed that giving tannic acid to rats helped lower blood pressure. Another animal study published in Life Sciences demonstrated that tannins extracted from traditional Chinese herbs helped reduce the levels of an enzyme that controls blood pressure.

Keep in mind that astringent persimmons have the highest tannin content, which gradually decreases with ripeness. Opt for an astringent persimmon over the sweeter variety to maximize effectiveness.

Persimmon Fruit Nutrition

Persimmons are low in calories but loaded with fiber, vitamin A, manganese and vitamin C.
One raw persimmon fruit contains approximately:

118 calories
31.2 grams carbohydrates
1 gram protein
0.3 gram fat
6 grams fiber
2,733 international units vitamin A (55 percent DV)
0.6 milligram manganese (30 percent DV)
12.6 milligrams vitamin C (21 percent DV)
0.2 milligram copper (9 percent DV)
270 milligrams potassium (8 percent DV)
0.2 milligram vitamin B6 (8 percent DV)
1.2 milligrams vitamin E (6 percent DV)
4.4 micrograms vitamin K (5 percent DV)
In addition to the nutrients above, persimmon fruit also contains some magnesium, thiamine, folate and phosphorus.

Persimmon vs. Tomato

Take a quick look at a persimmon and you might accidentally confuse it for a wonky-looking tomato. These two fruits share similar features; they are both round with a green top and can range in color from dark red to bright orange. However, there are many differences between the two, from how they taste to how they are used as well as the nutrients that they provide.

While tomatoes do provide a hint of sweetness like persimmons, they tend to have a more earthy, mild taste. They are generally used in cooking savory dishes, such as salads and sauces, while persimmons are often used as an ingredient in desserts. And although both can be eaten raw, you're more likely to see someone biting straight into a persimmon than a tomato.

Ounce for ounce, tomatoes are significantly lower in calories but also contain about one-third of the fiber found in persimmons. They are fairly comparable in terms of micronutrients, but tomatoes contain slightly more vitamin C while persimmons contain a bit more vitamin A.



How to Eat Persimmons

If you've never tried it before, you may be wondering how to eat a persimmon. The good news is that it's actually pretty simple; the skin is very thin and entirely edible, so you can simply wash it off and eat it like an apple.

If you're eating an astringent persimmon like a Hachiya, make sure you wait until it's softened and fully ripe to avoid a mouth full of tannins. For non-astringent persimmons, go ahead and enjoy when it's orange and still a bit firm. Just be sure to discard any of the seeds found in the center of the fruit.

You can also use persimmon as an ingredient for other dishes as well. It's great for boosting the flavor of salads or naturally sweetening up desserts while still providing some extra nutrients as well.

Where to Find and How to Use Persimmons

Persimmons can be found at many grocery stores and farmers markets. They are also widely available at specialty Asian markets, often at a more affordable price.

Look for persimmons starting in October, which is when the persimmon season typically begins. They can usually be found through most of the winter and are often available well into January.

Because of the distinctly sweet persimmon fruit taste, the fruit makes a great addition to desserts and baked goods. Persimmon cookies, breads, puddings and ice creams are all popular treats. It can also be added to savory dishes like salads to amp up the flavor.

Of course, you can also relish the flavor of a nice, crunchy persimmon all on its own. Simply wash it off and enjoy!

History

Persimmons have a long history and can be traced all the way back to ancient Greece. In fact, they come from the Diospyros genus of plants, which translates fruit of the gods in Greek. It's believed that persimmons are the lotus mentioned in Homer's Odyssey, which was composed somewhere near the end of the eighth century B.C.

Today, despite being relatively unknown in many parts of the world, the persimmon is a treasured fruit by many. It's recognized as the national fruit of Japan and is an integral ingredient in many Asian dishes.

In Korea, for instance, dried persimmons are used to make a spicy cinnamon punch called sujeonggwa while in Taiwan, astringent persimmons are sealed in lime water to harden and are sold as a snack called crisp persimmon. In many parts of Asia, the leaves of the persimmon fruit are even used to make tea.

In the United States, persimmons are most often used in sweets, especially pies. Persimmon puddings, cookies and cakes are a few of classic favorites that pop up during the persimmon season.

Precautions

Although rare, persimmon fruit can trigger an allergic reaction in some people. If you experience any adverse food allergy symptoms like itching, swelling or hives, you should discontinue use immediately and talk to your doctor.

If you suffer from constipation, it's best to stick to non-astringent persimmon varieties. Astringent persimmons are higher in tannins, which can slow down the digestive tract and worsen constipation. Although non-astringent persimmons are naturally lower in tannins, you should monitor your tolerance and discontinue consumption if your constipation gets worse.

Additionally, some of the compounds found in persimmons may lower blood pressure. You should check with your doctor if you're already taking medications to reduce your blood pressure as it may cause an interaction.

Final Thoughts

Persimmon fruit is a type of edible fruit that is available in both astringent and non-astringent varieties.

When ripe, astringent persimmons are soft and sweet. Non-astringent persimmons are also sweet with a crisp flavor and can be eaten before they become fully ripe.

They can be eaten raw or added to baked goods and sweets to enhance the flavor.

Persimmon fruit is low in calories but high in fiber, antioxidants, vitamin A, manganese and vitamin C.

Persimmon health benefits include lowering blood pressure and cholesterol, decreasing inflammation, supporting healthy vision, and promoting regularity.

Umeboshi Plums: Liver Cleanser & Cancer Fighter

Sour, salty and chockfull of health benefits, umeboshi plums have been a staple in Japanese cuisine for centuries. Also known as the sour plum, Japanese apricot and Japanese plum, the umeboshi plum is made from dried and pickled ume fruit, a type of fruit closely related to the apricot.

Umeboshi are round and wrinkled with a distinctly sour taste thanks to their high content of citric acid. In fact, ume fruit are harvested at the end of June, right when their juice has reached peak acidity. Because of their intense flavor, umeboshi is typically combined with white rice and consumed as a side dish or inside a rice ball. Umeboshi paste and umeboshi vinegar are also available for an easy way to spice up any dish.

In terms of nutrition, umeboshi contains a good chunk of the potassium, manganese and fiber you need in a day. Plus, it's low in calories, giving you the most nutrition bang for your buck.

Besides boasting a pretty impressive nutrient profile and distinct flavor, this pickled plum has also been shown to have many beneficial effects on health. Studies show that it can reduce liver damage, support digestion and regularity and even block the growth of cancer cells. If you’re looking to optimize your diet, improve your health, and squeeze in as many nutrients into your day as possible, umeboshi may be the perfect dietary addition.

Umeboshi Plums Nutrition Facts

Umeboshi is low in calories but contains a good amount of vitamins, minerals, antioxidants and fiber.
100 grams (or about 10 pieces) of umeboshi contains approximately :

33 calories
1 gram protein
0 grams fat
3.4 grams dietary fiber
10 grams carbohydrate
440 milligrams potassium (9 percent DV)
0.2 milligrams manganese (9 percent DV)
0.02 milligrams thiamin (2 percent DV)
7 micrograms vitamin A (1 percent DV)
0.01 milligrams riboflavin (1 percent DV)

7 Umeboshi Plum Benefits

1. Protects the Liver

Umeboshi has some potent properties that could help protect the liver. The liver plays a vital role in detoxification, fat metabolism and the production of important proteins used for blood clotting, so it's critical to keep it functioning efficiently. Liver damage can be caused by a multitude of factors like infection, excessive alcohol consumption and even obesity.

Some research has found that including umeboshi in your diet could help preserve the function of the liver. A 2012 study in the World Journal of Gastroenterology followed 58 patients with liver disease and found that supplementing with ume fruit extract actually decreased liver damage.

This means that umeboshi plums could potentially aid in the treatment and prevention of liver disorders that affect millions of individuals worldwide, such as cirrhosis, nonalcoholic fatty liver disease and hepatitis.

2. Promotes Gastrointestinal Health

Because umeboshi plums are a high-fiber food, they can help support digestion as well as the health of the gastrointestinal tract. This is because the dietary fiber found in umeboshi moves through the body undigested, adding bulk to stool and promoting regularity.

Ume fruit has been shown to have a natural laxative effect. A 2013 animal study found that giving rats ume fruit improved gastric motility, or the movement of food through the digestive tract, and helped treat constipation.

Umeboshi may also help alleviate symptoms caused by gastrointestinal problems. A study in 2015 comprised of 392 participants showed that eating umeboshi daily improved gastric motility and significantly reduced the symptoms of acid reflux.

3. Helps Block Cancer Growth

Umeboshi contains some powerful compounds that may be beneficial in the prevention and natural treatment of cancer. A 2007 study treated liver cancer cells with an extract from ume fruit and found that the ume fruit extract managed to stop the growth of cancer cells.

Another study published in Tumori treated pancreatic cancer cells with an extract from ume fruit and also noted that it successfully stopped cancer growth. Furthermore, the ume fruit extract managed to kill off cancer cells while sparing the normal, healthy cells.

In addition to liver and pancreatic cancer cells, other studies have shown that ume fruit extract may be able to help block the growth of other types of cancer cells as well. In fact, ume fruit extract has also been shown to be beneficial in treating both breast cancer and skin cancer.

4. High in Antioxidants

From a poor diet to factors like stress, smoking and pollution, there are many ways that free radicals can form in the body. These highly unstable molecules cause oxidative damage that can contribute to the development of chronic disease.

Antioxidants are substances that neutralize dangerous free radicals to help prevent damage to cells. Studies show that antioxidants can reduce the risk of many health problems, including heart disease, cancer and diabetes.

Umeboshi plums are one of the great health-promoting antioxidants foods. A 2014 study demonstrated that the antioxidants found in ume fruit are especially effective when it comes to reducing and stabilizing free radicals. Incorporating a few umeboshi plums into your diet each day could be a simple way to boost both your antioxidant intake and your health.

5. Strengthens and Improves Bone Health

Umeboshi plums can benefit bone health thanks to their high amount of polyphenols. Polyphenols are a type of plant compound that act as antioxidants, neutralizing the harmful free radicals that can contribute to chronic disease.

A study published in Food Chemistry discovered that the specific polyphenols found in ume fruit exhibit anti-osteoporosis activities. Osteoporosis is a condition that leads to bone loss, causing the bones to become weak and brittle while increasing the risk of breaks and fractures. The polyphenols in ume fruit were able to increase the production of collagen, the protein that forms the structure of bones, while also enhancing the function of osteoblasts, the cells that are responsible for bone synthesis.

6. Prevents Cavities and Oral Disease

Some research has found that ume fruit possesses natural anti-bacterial properties and could help block the growth of harmful bacteria that cause disease. Because of this, ume fruit and umeboshi may even be able to enhance oral health and prevent the formation of cavities.

A 2011 study found that ume fruit extract was able to inhibit the growth of several strains of bacteria known to contribute to oral diseases, such as gingivitis. Another study published in Medical Hypotheses had similar findings, noting that ume fruit extract was able to kill off a specific strain of bacteria notorious for causing cavities.

7. Stabilizes Blood Sugar

Interestingly enough, adding a few servings of umeboshi fruit into your diet could actually be beneficial for your blood sugar. A 2013 study found that ume fruit affects a specific receptor responsible for increasing the uptake of glucose in the body. With more glucose able to be transported and used by your cells, blood sugar levels can normalize and remain steady.

Additionally, umeboshi plums are packed with both fiber and antioxidants. Dietary fiber can help slow the absorption of glucose, preventing spikes and crashes in blood sugar levels. Meanwhile, antioxidants can reduce the oxidative stress that leads to the development of diabetes and worsens complications.



Forms of Umeboshi

Umeboshi is available in several different forms. Umeboshi plums are made using ume fruit that has been pickled in a salt brine. The plums can later be seasoned, sweetened or sun-dried and are sold in either whole or dried form.

Following this process, umeboshi can also be pureed to form an umeboshi paste that is frequently used as a condiment. Additionally, the sour brine that is used to pickle the ume fruit is sold as umeboshi vinegar, a common ingredient used in Japanese cooking.

Final Thoughts

Umeboshi plums may be tiny, but they pack a powerful punch when it comes to nutrition. With a long list of health benefits ranging from protecting the liver to strengthening the bones, incorporating this pickled fruit into your diet just a few times per week has the potential to make a big difference in your health.

Wheat Germ Benefits the Gut, Heart & Blood Sugar Levels

Take all of the nourishing vitamins, minerals and nutrients found in the wheat kernel, cram them together and you have the wheat germ. This small portion of the wheat kernel is actually the embryo of the wheat plant, which is why it contains such a concentrated mega-dose of nutrition.

In fact, just one ounce can knock out a significant chunk of the thiamine, folate, phosphorus, manganese and selenium you need in the entire day.

Unfortunately, the wheat kernel that contains the wheat germ is stripped away during the refining process that converts whole wheat grains into white flour. Food manufacturers do this because the fat in the wheat kernel can become rancid and shorten the shelf life of products.

This means that, unless specified as 100 percent whole wheat, the majority of wheat products you typically consume, such as breads, baked goods, cereals and pastas, lack the nutrient-rich goodness found in wheat germ.

This method of processing grains is fairly new, however. In the past, stone mills produced flour by grinding grains between large stones, which helped retain the beneficial nutrients of the wheat kernel. Steam roller mills and automated flour mills were later introduced and able to increase efficiency and speed without sacrificing the nutrient profile.

With the Industrial Revolution came the introduction of the roller mill, a new invention that helped speed up the production of white flour by removing the germ and bran, leaving behind little besides empty carbohydrates and calories. That's why much of the wheat today contributes to belly fat.

However, there are many options available for adding wheat germ back into your diet, and there are plenty of reasons why you might want to. Wheat germ is highly nutritious, easy to incorporate into your day and packed with health benefits, making it an excellent dietary addition.

Wheat Germ Benefits

1. High in Antioxidants

The oil found in wheat germ is rich in a form of vitamin E known as tocopherol, which acts as an antioxidant. Antioxidants are compounds that help protect the body from free radicals, which are harmful substances that cause damage to cells and can build up and lead to chronic disease over time.

Getting enough antioxidants into your diet through foods like wheat germ is critical to health, as antioxidants have been linked to prevention of chronic conditions like cancer, diabetes and heart disease.

In one 2008 study published in the Journal of the American College of Nutrition, researchers gave rats a diet composed of 20 percent wheat germ. This was found to significantly improve vitamin E levels while also increasing antioxidant status.

Another animal study out of Turkey showed that wheat germ helped successfully increase the activity of antioxidant enzymes in fruit flies.

Eating wheat germ in combination with a healthy diet high in antioxidant-rich fruits and vegetables can help provide the antioxidants your body needs to ward off chronic disease and achieve better overall health.

2. Promotes Regularity

Adding a dash of wheat germ into your oatmeal, yogurt or smoothie is an excellent way to bump up your intake of dietary fiber and stay regular with minimal effort required on your part.

In fact, just one ounce contains a whopping four grams of fiber.

When you eat fiber, it moves through your body undigested and adds bulk to stool to help ease its passage and prevent straining and constipation.

It's recommended that men and women get 30-38 and 21-25 grams of fiber, respectively. Pairing an ounce or two of wheat germ with a good amount of fruits, vegetables and whole grains each day can help you meet your fiber needs to get things moving and block constipation.

3. Stabilizes Blood Sugar

In addition to preventing constipation, increasing your fiber intake through foods like wheat germ can also benefit your blood sugar. Fiber slows the absorption of sugar in the bloodstream and helps regulate blood sugar levels while preventing those spikes and crashes.

One study published in the American Journal of Clinical Nutrition gave subjects with diabetes either a high- or low-fiber diet for eight weeks. At the end of the study, researchers found that higher fiber intake decreased fasting blood sugar levels more than the low-fiber diets.

In another study conducted by the Veterans Affairs Medical Center at the University of Kentucky, 34 men with diabetes received a fiber supplement twice daily for eight weeks. Not only did this help improve blood sugar control, but it also lowered concentrations of both total and bad LDL cholesterol as well.

Because wheat germ is high in fiber, using it to kick up your fiber intake may be beneficial to your blood sugar. Make sure to pair it with plenty of non-starchy vegetables, lean sources of protein and high-fiber whole grains for optimal results.



4. Improves Heart Health

Thanks to its excellent nutrient profile, wheat germ may also come with an added dose of benefits when it comes to the health of your heart.

Whole grains have been associated with a decreased risk of heart disease, so eating wheat germ or whole grain products that contain wheat germ could actually help ward off heart disease.

One massive analysis that looked at the results of 45 studies found that a higher whole grain intake was tied to a lower risk of heart disease and stroke.

For this reason, it’s especially important to opt for whole wheat products that contain the germ and bran rather than refined and processed products that contain only white flour.

Wheat germ is also high in antioxidants, which can help block heart disease and prevent atherosclerosis, or the hardening of the arteries. This often occurs as a result of the buildup of fat and cholesterol over time and can substantially increase your risk of heart disease.

5. Helps with Weight Gain

If you're looking to gain weight, throwing in a few servings of wheat germ may help do the trick. Each ounce contains 101 calories, so a few servings per day could help increase your calorie intake and lead to weight gain over time.

However, if you're more interested in weight loss or weight maintenance and still want to include wheat germ in your diet, have no fear. Wheat germ can be a healthy component of any diet regardless of your weight goals.

If you do want to lose or maintain your weight, however, just make sure that you account for the increase in calories from wheat germ by adjusting your intake of other foods during the day.

6. May Help Block Cancer Growth

Most likely because of its high antioxidant content, wheat germ and its components may be beneficial in the prevention and treatment of cancer.

Avemar in particular, also known as fermented wheat germ extract, has shown promising results when it comes to the treatment and prevention of cancer. One test-tube study conducted at the General Hospital of Vienna's Medical University of Vienna, for example, showed that Avemar was able to induce cell death and stop the growth of colon cancer cells.

Another study published in 2011 in the Journal of Experimental & Clinical Cancer Research showed that Avemar possessed potent antitumor properties and was able to help cause cell death in many types of human cancer cells.

While more research needs to be done evaluating the effectiveness of wheat germ on cancer treatment in humans, these studies suggest that it could offer potential protection against cancer.

Wheat Germ Nutrition

Wheat germ is loaded with fiber and protein as well as micronutrients like manganese, selenium, thiamine, folate and zinc.

One ounce (28 grams) of wheat germ contains approximately:
101 calories
14.5 grams carbohydrate
6.5 grams protein
2.7 grams fat
3.7 grams fiber
3.7 milligrams manganese (186 percent DV)
0.5 milligram thiamine (35 percent DV)
22.2 micrograms selenium (32 percent DV)
236 milligrams phosphorus (24 percent DV)
3.4 milligrams zinc (23 percent DV)
78.7 micrograms folate (20 percent DV)
0.4 milligram vitamin B6 (18 percent DV)
66.9 milligrams magnesium (17 percent DV)
0.2 milligrams copper (11 percent DV)
1.9 milligrams niacin (10 percent DV)
1.8 milligrams iron (10 percent DV)
0.1 milligram riboflavin (8 percent DV)
250 milligrams potassium (7 percent DV)
0.6 milligram pantothenic acid (6 percent DV)

What Is Wheat Germ Oil?

Wheat germ oil is a popular product composed of the oil that is extracted from wheat germ. It's especially high in vitamin E, and just one tablespoon is able to fulfill your vitamin E requirement for the entire day.

Vitamin E possesses potent antioxidant properties that can help protect cells from damage, making it especially useful in supporting immune health and alleviating inflammation.

While wheat germ is mostly used as a dietary addition, wheat germ oil makes both a great ingredient in cooking and a natural way to improve your skin and hair health when applied topically.

Wheat Germ vs. Wheat Bran

Wheat bran, also known as miller's bran, is another part of the wheat kernel that is stripped away during processing in the production of white flour.

While wheat germ is the embryo of the wheat kernel and provides a concentrated dose of vitamins and minerals, wheat bran is the hard outer shell of the wheat berry that is jam-packed with fiber.

In fact, it's often added to hot and cold cereals, smoothies, casseroles, and baked goods as an easy way to quickly boost fiber and nutrient content.

Nutritionally, both the germ and the bran have some similarities. For example, both are high in selenium, manganese, phosphorus and magnesium.

Ounce-for-ounce, however, wheat germ provides a greater array of vitamins and minerals while wheat bran is lower in calories and contains three times as much fiber.

For an added burst of fiber to promote regularity or to increase satiety, wheat bran is the way to go. But if you're looking to help round out your diet and ensure you're getting the vitamins and minerals you need, opt for wheat germ instead.



How to Add Wheat Germ to Your Diet

With its nutty flavor and unique texture, wheat germ can be a delicious and nutritious part of your diet. It is typically found in powder form and is perfect for sprinkling into your oatmeal, baked goods or protein shakes to quickly boost both the nutritional value and the health benefits of your meal. It is also found naturally in whole wheat products, including whole wheat breads, flours, baked goods and cereals. In fact, for a product to be considered whole wheat, it must contain all parts of the wheat kernel, including both the bran and the germ.

Wheat Germ Precautions

Although wheat germ is rich in many essential vitamins and minerals, it may not make a beneficial dietary addition for everyone. Those with a gluten sensitivity or wheat allergy or those who suffer from celiac disease should steer clear as it may trigger an adverse reaction.

Note that even other varieties like defatted wheat germ also contain gluten. Additionally, while the refining process should remove gluten from products like wheat germ oil, they may still contain small amounts and should be avoided by those with a sensitivity or intolerance.

If you experience any negative symptoms like nausea, diarrhea, indigestion or itchiness after eating wheat germ, you should discontinue use immediately and consult with your doctor or healthcare practitioner.

Final Thoughts on Wheat Germ

Wheat germ houses the majority of the nutrients found in the wheat kernel, so it's no wonder that it's bursting with vitamins, minerals and health benefits.

Besides providing a good amount of manganese, thiamine, selenium and other essential nutrients, it may also help promote regularity, boost heart health and keep blood sugar levels stable.

If you don't get a good amount of whole grains in your diet, supplementing with a few tablespoons of wheat germ each day may be something you should consider to optimize your diet and make sure you're getting all the important vitamins and minerals that you need.

Otherwise, a healthy diet rich in fruits, vegetables, lean sources of protein and whole grains can provide you with all the benefits of wheat germ, and more.

Rooibos Tea: Protects the Heart and Fights Cancer?

It's become common knowledge that many teas, especially green tea, offer a number of impressive health benefits, but did you know that certain herbal teas (those that are caffeine-free) do, too?

One such example is rooibos tea, which is considered an excellent anti-inflammatory drink that fights a large range of diseases. Believe it or not, certain types of rooibos leaves have been shown to contain as many, or even more antioxidants than green tea, although they seem to be absorbed less easily.

Based on this tea's nutrient density, there is almost no part of your body that can't benefit from rooibos, including your skin, heart and bones. Additionally, it may offer some protection against common conditions such as diabetes and obesity, when consumed as part of a healthy diet.

What Is Rooibos Tea?

Rooibos tea (pronounced ROY-boss) is an herbal tea that's native to South Africa. It's sometimes also called red tea or red bush tea.

What is rooibos tea made out of? It comes from a plant that's a member of the legume family (its official plant name is the Aspalathus linearis). Something that makes it unique is that it can only be found growing in one location: the mountains near the Cape of Good Hope in South Africa.

What is the rooibos tea good for? Jam-packed with nutrients, it's is a zero-calorie, caffeine-free, low-tannin tea that has been used in many countries for its anti-inflammatory effects for centuries.

Rooibos tea contains small amounts of some minerals, including calcium and fluoride, plus alpha hydroxy acid. It's also high in many flavonoid antioxidants, such as aspalathin and nothofagin. Because of these compounds, research suggests that health benefits of rooibos tea range from supporting healthy bones to promoting weight loss.

Health Benefits

1. Packed with Anti-inflammatory and Antioxidant Properties Two of the most noteworthy health benefits of rooibos tea are its ability to act as a natural anti-inflammatory and antioxidant. Studies suggest drinking it may protect your cells from damage caused by free radicals and inflammation.

Green rooibos tea is especially rich in antioxidants, including quercetin and aspalathin. Lab studies have also found that the rooibos plant contains flavonoids including nothofagin, rutin, isoquercitrin, orientin, isoorientin, luteolin and others.

Quercetin is an anti-inflammatory and antioxidant plant pigment (flavonoid) found in many foods and plants, one of which is rooibos tea. It has widespread uses when it comes to protecting against disease, including cardiovascular diseases like hardening of the arteries (atherosclerosis), high cholesterol and high blood pressure, diabetes, cataracts, hay fever, ulcers and more.

Meanwhile, rooibos is actually the only known natural source of aspalathin, according to the American Botanical Council.

2. May Support Heart Health

Rooibos tea contains chrysoeriol and other flavonoids that may have positive cardiovascular effects, such as by helping to decrease blood pressure and improving blood circulation. It's also linked in certain studies to lowered cholesterol levels, although studies have found mixed results regarding all of these effects.

A 2012 study found evidence that benefits of rooibos tea may include lowering hypertension and regulating hormones secreted from the adrenal gland.

Heart health is especially important in patients with diabetes. One common complication of diabetes is atherosclerosis, a form of arteriosclerosis that causes hardening and inflammation of the arteries caused by high glucose levels. Aspalathin and nothofagin, two chemical compounds present in rooibos tea, have significant effects on inflammation of the entire vascular system and are thought to be key in treating possible complications from diabetes relating to the heart.

Aspalathin is an extremely novel antioxidant, as it's only found in rooibos and no other food or beverage. It not only helps protect against vascular inflammation, but studies suggest it can protect the heart against oxidation and ischemia (a lack of blood supply to the heart) related to diabetic cardiomyopathy.

Additionally, a 2019 study showed that it can protect the heart and blood vessels against toxicity and damage due to chemical exposure.

3. May Help Manage Diabetes

Strongly connected to rooibos ability to strengthen your heart is its direct effect on diabetes. When tested against both diabetes and cancer, rooibos tea showed significant therapeutic potential for either the prevention of the onset of the two diseases or their progression, according to research published in the Journal of Traditional and Complementary Medicine.

Fascinatingly, another study published in 2013 that focused specifically on the impact of aspalathin demonstrated that aspalathin specifically has anti-diabetic potential. This research, along with further studies, show rooibos tea makes a great addition to any diabetic diet plan.

4. Linked to Potential Cancer Prevention

Many doctors report effectively prescribing quercetin in supplement form to help treat cancer, as there's evidence it can help suppress malignant tumor growth by stopping the processes involved in cell mutation.

In addition, rooibos tea seems to help the immune system produce antibodies that are necessary to prevent and heal from a variety of chronic diseases, potentially including some cancers, viruses and allergic reactions.

5. Can Support the Liver and Digestion

The best way for your body to operate at optimal digestive health is to eat nutrient-rich foods free of the problematic chemicals and ingredients that processed foods contain.

Drinking rooibos tea is one helpful way to maintain healthy liver function and good digestive health, especially if you suffer from frequent abdominal pain or diarrhea. Several compounds found in the tea operate as antispasmodic nutrients, preventing abdominal pain and reducing the occurrence of diarrhea.

Certain studies have also linked rooibos consumption to enhanced antioxidant status of the liver, including among individuals with tissue damage of the liver due to oxidative stress.



6. May Support Strong Bones

Rooibos tea contains many minerals that support the growth of healthy bones, including manganese, calcium and fluoride.

One well-known benefit of all teas is increased bone strength, because tea increases osteoblast activity. Osteoblasts are cells that create bone mass, so increased activity in these cells means that bones are stronger, denser and healthier.

This tea also contains two specific flavonoids, orientin and luteolin, that may help increase mineral content in bones, according to research findings. This is especially significant because it contains no caffeine, meaning that it can potentially be given to elderly or sensitive patients unable to consume other traditional teas.

7. Might Be Helpful for Weight Loss

Compounds found in certain foods that may help promote weight loss include polyphenols, types of antioxidants that are available from rooibos leaves.

A number of studies have found evidence that rooibos may have anti-obesogenic effects, while researchers point out that more well-controlled studies are still needed.

While findings have been mixed overall, rooibos seems to support metabolic health by: preventing lipid peroxidation and protein degradation, regulating glutathione metabolism, and modulating changes in the activities of antioxidant enzymes.

In one that was conducted to discover how the nutrients in rooibos tea fight obesity, researchers found that consuming rooibos caused increased leptin secretion. Leptin is known as the satiety hormone and is part of how your body knows it has had enough to eat.

Rooibos also prevented new fat cells from forming and caused existing fat to metabolize faster, according to the findings published in Phytomedicine: International Journal of Phytotherapy and Phytopharmacology.

8. May Help Treat Allergies

Quercetin is capable of blocking mast cells, which are immune cells critical in triggering allergic reactions. In fact, studies show that quercetin may have a huge anti-allergenic potential and treat allergies as effectively as some prescribed medications, without high risk for any side effects.

Interestingly, the bioflavonoids (another term for flavonoids) are useful both for treating seasonal allergy symptoms and food allergies, as well as asthma and skin reactions.

9. Can Keep Skin and Hair Young

Many people throughout the world consume rooibos tea for its benefits for skin and hair, as the alpha hydroxy acid found in these leaves is not common in other foods.

This type of acid is safest when consumed in natural sources, rather than used in dangerous processed methods, such as chemical peels. Because of this alpha hydroxy acid and prevalent antioxidants, rooibos may have a significant effect on wrinkle reduction. In addition, its antioxidant properties can help protect hair follicles from damage.

10. May Have Antimicrobial Effects

A study published in the Journal of Food Science discovered that rooibos might be a useful natural food preservative, due to its ability to prevent growth of harmful bacteria. The study, conducted by the Department of Food and Nutrition at Kyung Hee University in Korea found that rooibos specifically can work as a preservative for meat products.

Interesting Facts

While references to rooibos tea can be found in documents as early as 1772, this incredible tea has only been commercially traded since 1904.

It took many years to determine a method of germinating the plant that would allow the tea to be more widely produced.

Dr. Pieter Le Fras Nortier is often considered the father of the rooibos tea industry, as it was his research that led to the global distribution of this red tea.

Rooibos is an iconic national beverage of South Africa and is also now considered a commodity in many places around the globe.

How to Make

Where can you buy rooibos? Look for it in health food stores, large grocery stores and specialty stores that sell dried herbs.

There are two main types: red and green rooibos. Red tea is made by fermenting the leaves, which turns them a darker color. Green rooibos is not fermented and has been shown to contain the most antioxidants, however it's less popular and harder to find.

Studies have demonstrated that in general, the more processed that a tea is such as undergoing sun-drying, sieving, steam pasteurization and fermentation the more that antioxidants and other compounds may potentially become destroyed. Therefore buying high-quality tea leaves, such as green rooibos if possible, is important for reaping the most benefits,

One of the best parts about rooibos tea is that it's so low in tannins, meaning it shouldn't have a bitter taste. Most people find that rooibos tea tastes naturally sweet and flowery, even though it's sugar-free.

It's delicious both hot and cold, so you can use it to take iced tea or a cozy, warm cup.

One difference between rooibos and most other teas is that it should be brewed longer.

When brewing the tea, it's recommended to put one teaspoon to one tablespoon of tea into an infuser and pour boiling water over it, then steep between five and 15 minutes and sweeten to taste with honey or another natural sweetener.

To make rooibos iced tea, double the amount of tea and allow it to steep for at least 10 minutes before chilling and then adding ice cubes.

How much should you consume? Drinking several cups per day is linked with the most benefits, assuming each cup is made with about 750 milligrams of tea leaves. A range of about 750-3,000 milligrams per day of rooibos tea leaves has shown the most effects across studies.

Risks and Side Effects

Is there caffeine in rooibos tea? No, it's naturally caffeine-free, making it a good choice for those who are sensitive to even low levels of caffeine in other traditional teas.

Does rooibos tea make you sleepy? It shouldn't, however drinking herbal tea in general might help you to feel calmer, which can possibly make it easier to fall asleep. In fact, it's common for parents in South Africa to give it to their children to help them sleep, even though it doesn't have any proven sedative effects.

Although it's safe for most people to consume, rooibos tea side effects are still possible. You should take precaution if you plan on drinking large amounts of red rooibos tea, as research suggests that when consumed in large amounts it may have a subtle impact on male fertility (although in regular amounts, it seems to cause sperm to be more concentrated).

Unlike other teas, rooibos tea contains no oxalic acid, which is great news for those suffering from kidney stones, as this tea is safe for them to drink. However some physicians suggest that this tea may negatively affect patients with liver disease, kidney disease and certain hormonal cancers. It's also possible that it interfere with chemotherapy treatments. If you suffer from any of these conditions, consult your physician before introducing it into your regular diet.

Is rooibos safe for pregnancy? According to the American Pregnancy Association, most commercial brands of herbal teas are thought to be safe for pregnant women to consume in reasonable amounts. However herbal teas that are not made commercially, and those made with excessive amounts of herbs may not be safe. To be safe, use pre-made tea bags and stick with 1-2 cups daily.

Final Thoughts

What is rooibos tea? It's an herbal tea made with leaves from a plant that's a member of the legume family (Aspalathus linearis).

Rooibos tea benefits are due to its high content of anti-inflammatory and antioxidant compounds. Benefits of this herbal tea include: helping to improve heart health, manage diabetes, aid in digestion, support strong bones, help you lose weight and achieve satiety, treat allergies, and keep your skin and hair young.

Does rooibos tea have caffeine? It's naturally caffeine-free and can be enjoyed at any time of day, whether used to make iced tea or a hot cup. It isn't just a health drink — it also tastes delicious and is naturally sweeter than other teas.

Side effects are rare, but still possible. Experts recommend sticking to moderate amounts to avoid side effects that affect the liver, kidneys and reproductive organs.