Benefits of Pomegranate

Here are some of the potential benefits of pomegranate.

1. Antioxidants
 Pomegranates have been eaten throughout history for their health benefits. Nowadays, the juice of this fruit is a
popular part of healthy diets.

Pomegranate seeds get their vibrant red hue from polyphenols. These
chemicals are powerful antioxidants.

Pomegranate juice contains higher levels of antioxidants than most other

fruit juices. It also has three times more antioxidants than red wine
and green tea. The antioxidants in pomegranate juice can help remove free
radicals, protect cells from damage, and reduce inflammation.

2. Vitamin C
The juice of a single pomegranate has more than 40 percent of your daily
requirement of vitamin C. Vitamin C can be broken down when pasteurized,
so opt for homemade or fresh pomegranate juice to get the most of the
nutrient.

3. Cancer prevention
Pomegranate juice recently made a splash when researchers found that it
may help stop the growth of prostate cancer cells. Despite multiple studies
on the effects of the juice on prostate cancer, results are still preliminary.

While there haven't been long-term studies with humans that prove that
pomegranate juice prevents cancer or reduces the risk, adding it to your diet
certainly can't hurt. There have been encouraging results in studies so far,
and bigger studies are now being done.

4. Alzheimer's disease protection

The antioxidants in the juice and their high concentration are believed to stall
the progress of Alzheimer disease and protect memory.

5. Digestion
Pomegranate juice can reduce inflammation in the gut and improve digestion.
It may be beneficial for people with Crohn's disease, ulcerative colitis, and
other inflammatory bowel diseases.

While there are conflicting beliefs and research on whether pomegranate

juice helps or worsens diarrhea, most doctors recommend avoiding it until
you are feeling better and your symptoms have subsided.
6. Anti-inflammatory
Pomegranate juice is a powerful anti-inflammatory because of its high
concentration of antioxidants. It can help reduce inflammation throughout the
body and prevent oxidative stress and damage.

7. Arthritis
Flavonols in pomegranate juice may help block the inflammation that
contributes to osteoarthritis and cartilage damage. The juice is currently
being studied for its potential effects on osteoporosis, rheumatoid arthritis,
and other types of arthritis and joint inflammation.

8. Heart disease
Pomegranate juice is in the running as the most heart-healthy juice. It
appears to protect the heart and arteries.

Small studies have shown that the juice improves blood flow and keeps the
arteries from becoming stiff and thick. It may also slow the growth of plaque
and buildup of cholesterol in the arteries. But pomegranate may react
negatively with blood pressure and cholesterol medications like statins.

Be sure to talk with your doctor before indulging in the juice or taking a
pomegranate extract supplement.

9. Blood pressure
Drinking pomegranate juice daily may also help lower systolic blood
pressure. A comprehensive review of randomized controlled trials stated
that it would be beneficial for heart health to include pomegranate juice daily.

10. Antiviral
Between the vitamin C and other immune-boosting nutrients like vitamin E,
pomegranate juice can prevent illness and fight off infection. Pomegranates
have also been shown to be antibacterial and antiviral in lab tests. They are
being studied for their effects on common infections and viruses.

11. Vitamin-rich
In addition to vitamin C and vitamin E, pomegranate juice is a good source
of folate, potassium, and vitamin K.

Whether you decide to add pomegranate to your daily diet or just sip on it
every now and then, check the label to ensure that it is 100 percent pure
pomegranate juice, without added sugar. Or, juice it fresh.

12. Memory
Drinking 8 ounces of pomegranate juice a daily may improve learning and
memory, according to a recent study.

13. Sexual performance and fertility

Pomegranate juice's concentration of antioxidants and ability to impact
oxidative stress make it a potential fertility aid. Oxidative stress has been
shown to cause sperm dysfunction and decrease fertility in women.

The juice has also been shown to help reduce oxidative stress in the
placenta. But researchers don't yet know the exact benefits this may provide.
Drinking pomegranate juice can also increase testosterone levels in men
and women, one of the main hormones behind sex drive.

14. Endurance and sports performance

Move over, tart cherry and beet juice. Pomegranate juice may be the new
sport performance enhancer. The juice may help reduce soreness and
improve strength recovery. It also decreases oxidative damage caused by
exercise.

15. Diabetes
Pomegranate was traditionally used as a remedy for diabetes in the Middle
East and India. While much is still unknown about the effects of
pomegranate on diabetes, it may help decrease insulin resistance and lower
blood sugar.

THE TOP 10 HEALTH BE NEFITS OF BUAH

MERAH (RED FRUIT)
Medicinal plants and fruits are now widely used in treating various diseases,
maybe common or even fatal sickness. As an example is the Buah Merah or
the Red Fruit which is famously known for treating illnesses like cancer, aids,
tumor, heart diseases and much more.

Buah Merah’s healing capacities were accidentally discovered in the year 2000
by Dr. Made Budi, MSC who was a Biologist and Lecturer in Cendrawasih
University. This fruit can be found on the island of Papua. Dr. Budi discovered
that the communities in Timika and Wamena were injesting large amounts of red
fruits in everyday life and this helped them to treat many illnesses. That is why,
he made an in a dept study on Buah Merah and found out that this red fruit is a
real cure to many sicknesses since the fruit is rich in antioxidants, omega 3 and
9 and beta-carotene which enhances the body’s resistance and strengthens the
immune system.

To be more guided here is a list of the health benefits of Buah Merah.

 Food Advertising by

1. IT CAN HELP CURE AIDS

Among any other medicines, supplements, Buah Merah have shown

effectiveness in avoiding and treating AIDS. By taking the fruit extract three
times a day, it can help the patient increase body weight, make the skin
smoother again, and help to grow the hair again. In short, it can help the patient
to be much healthier again. Why is that? Buah Merah is rich in tocopherol and
beta-carotene which strengthens the body’s immune system. Not just that, if
these two antioxidants are combined these can kill the virus that triggers HIV and
AIDS.

2. BUAH M ERAH C AN HE AL CANCER

Cancer – the much-hated disease in this world. With Buah Merah, it can help in
localizing the cancer cells making sure that it will not spread unimaginably in the
patient’s body. Moreover, it eliminates the cancer cells. With the red fruit, it
prevents the growth of cancer cells and stopped the spreading on affected
patients. Also, it contains Omega-3 which can be used in the restoration of
damaged cells and tissues especially to patients suffering from Breast Cancer.
3. IT CAN CURE HEPAT ITIS

Hepatitis is actually a condition in which liver function is essential because of the

virus. Hepatitis B and C usually are not handled may develop into liver cancer
(sorosis). Red juice consists of antiviral and also antioxidant that could prevent
the development of cancer cells. Additionally, the red fruit enhances the
regrowth of liver cells.

Buah Merah is rich in antioxidants which can help in the growing of cells in the
liver and restore it. This helps in enhancing the liver function and eliminating the
virus that caused Hepatitis. The antioxidants prevent the liver from suffering
from sorosis – liver cancer.

4. HELPS IN PREVENTING STROKE

Stroke is one of the fatal ailments nowadays, it is commonly caused by

hypertension. Buah Merah helps in boosting the flow of blood in the body making
sure that oxygen in the blood is constant. This helps in lowering the level of blood
pressure and helps the heart to pump in a good manner thus making the
bloodstream thinner and avoids freezing that may lead to stroke.

5. IT CAN P REVENT AND STOP DI AB ETES

The tocopherols in red fruit help in reducing the high amounts of sugar levels in
the blood because it provides a sufficient amount of insulin. How is that? Simple,
the tocopherols of Buah Merah enhances the toil of the pancreas in producing
insulin at a constant level. With that, the level blood glucose becomes in its
regular state. However, it is also advised that the management of diabetes may
include proper diet and regular exercise. Some patients usually take insulin
injections, however, these injections are not that cheap in price. So with Buah
Merah extracts, treating diabetes can never be that so much expensive.

6. BUAH M ERAH IS RIC H IN CALCIUM TO HELP

AVOID OSTEOPOROSIS

Buah Merah also helps in bone building and provides rich amount of calcium in
order to avoid the risk of osteoporosis. This due to the fact the red fruit contains
an abundant amount of calcium in this ratio, for every 55mg of red fruit there is
100g of calcium.

7. BUAH M ERAH LOWERS URIC ACID IN YOUR

SYSTEM

Like I said, Buah Merah is rich in tocopherols which can help in providing regular
amounts of uric acid in the body because it improves the work system in the liver.
Patients suffering from kidney stones usually take the extract three times a day
helping their liver and kidney to be restored healthier again.

8. BUAH M ERAH IM PROV ES BRAIN FUNCTION

The content of omega 3 and also omega 6 in the red fruit can easily promote the
brain functions and also improve cleverness. As a result, red fruit ideal for usage
by kids.

Buah Merah is enriched with omega-3 and omega-6 which both enhances the
function of the brain. This helps in improving immediate and critical thinking. It
also boosts the delivery of signals from other senses to the brain thus improving
the body’s response. That is why it is often recommended to kids and old people.
9. BUAH M ERAH IS RIC H IN BETA-CAROTENE FOR
YOUR EYE PROBLEMS

As you know, Buah Merah is also rich in beta-carotene which can help in treating
many kinds of eye disorders because it provides a sufficient amount of Vitamin A
in the body. This helps in providing a clearer vision and immunity to radiation.

10. BUAH MERAH HELPS INCREASE FERTILITY

One of the major benefits of the red fruit is increasing the fertility among men.
The vitamin E in Buah Merah boosts the growth and reproduction of sperms.
Pretty self-explanatory right?

Beyond any doubts, Red Fruit is very promising in treating many illnesses and
providing other healthful benefits. The discovery of its treating properties was a
huge breakthrough in the sector of medicine and health. The common usage of
Buah Merah is by extracting it and making the red juice. You can find Buah
Merah Red Fruit in the market today in the form of Buah Merah Mix, developed
by Essensa Naturale.
 Buah Merah
Mix is a healthy and refreshing juice drink, enriched with Natural Anti -Oxidant
(Beta-Cryptosanthin) that boosts the immune system.

BENEFITS OF BUAH MER AH MIX

 Gives Extra Energy & Improves Stamina

 Boosts the Immune System

 Fights Cancer Cells

 Reduces Bad Cholesterol

 Normalize Blood Sugar Level

 Detoxify Toxins
BUAH MERAH MIX will help those are suffering from:

 High Cholesterol

 Alzheimer’s Disease

 Cancer

 Asthma

 Brochial Problem

 Diabetes

 Prostrate Problem

 Poor Memory

 Constipation

 Stroke

 Urinary Tract Infection

  Weak Body

 Anemic

 Back Pain

 Lupus

 Goiter

 Myoma

 Other Degenerative diseases

What is Barley Grass?

Barley is an annual grass. Barley grass is the leaf of the barley plant, as opposed to
the grain. It is capable of growing in a wide range of climatic conditions. Barley
grass has greater nutritional value if harvested at a young age.

Scientific Name(s)

Hordeum vulgare, Hordeum distichon

Common Name(s)

Barley also is known as barley grass and hordeum.

What is it used for?

Traditional/Ethnobotanical uses

Barley is considered to be the first cereal grain cultivated by humans. Its medicinal
and food use dates back to 7000 BC. Crop reports on barley date back to 2440 BC,
and the Chinese were cultivating barley circa 2000 BC. Since biblical times, ancient
Asian and Middle Eastern cultures reportedly included young wheat and barley
grass plants in their diets. Historically, the plant species was used in the treatment
of skin, liver, blood, and GI disorders. Ancient Greeks used the mucilage derived
from the cereal to treat GI inflammations. Gladiators ate barley for strength and
stamina. The Roman physician Pliny used barley as part of a ritualized cure for
boils.
Nutritional

In 1940, it was explained how the vitamins, minerals, and protein in the cereal
grasses are essential to animals and humans. A dehydrated preparation of cereal
grass called "cerophyl" was approved as an "accepted food" by the Council of
Foods of the American Medical Association in 1939. Later, synthetic nutrients
were added to a number of foods, and multivitamins gained popularity. The juice
of barley grass contains beta carotene, vitamins B1, B2, B6, B12, pantothenic acid,
and folic acid. Minerals present include potassium, calcium, iron, phosphorus, and
magnesium. Other constituents are chlorophyll, amino acids, protein, fiber, and
enzymes. Cobalamin or vitamin B12 deficiency may be avoided in vegetarian diets
by supplementation with dehydrated barley grass juice.

Antioxidant activity

Barley leaf extract has the ability to scavenge free radicals. Reactive oxygen
species have been shown to play an important part in mediating the production
of pro-inflammatory cytokines and can be instrumental in the pathogenesis of
diseases such as rheumatoid synovitis, arthritis, and gout. Animal data shows an
increased production of oxygen-free radicals with barley leaf extract added to the
diet. Clinical studies show blood levels of oxygen-free radicals were reduced by
supplementation with 15 g/day barley leaf extract in patients with type 2 diabetes
mellitus. Similar results were noted in nondiabetic, hyperlipidemic patients. More
clinical studies are needed to show the extent of benefits in humans.

Cancer prevention

Barley grass extracts protect human tissue cells against carcinogens. The
mechanism of action is unknown but may be associated with the plant's
antioxidant activity or its chlorophyll content. It has been suggested that
complexes may be formed between the carcinogen and the chlorophyll that may
inactivate the carcinogen. In addition, antioxidants, including superoxide
dismutase, found in high concentrations in green barley juice protect against
radiation and free radicals. Research reveals no clinical data regarding the use of
barley grass for cancer-preventive properties.

Hyperlipidemia
Cholesterol-lowering effects have been attributed to the beta-sitosterol
components, in part. Beta-sitosterol is thought to act by inhibiting the intestinal
absorption of cholesterol and accelerating its catabolism to bile acid. Preliminary
animal and clinical data show that total cholesterol and LDL cholesterol levels
were lowered. HCL cholesterol levels were increased. More clinical studies are
needed to be conclusive.

Other uses

Many claims have been made regarding the health benefits of barley grass
supplements. Suggested benefits include treatment of HIV infection,
detoxification of pollutants, and boosting energy and immunity. However,
objective evidence supporting many of these claims is lacking.

10 Benefits of Grape
Seed Extract, Based on
Science
Grape seed extract (GSE) is a dietary supplement made by
removing, drying and pulverizing the bitter-tasting seeds of
grapes.

Grape seeds are rich in antioxidants, including phenolic acids,

anthocyanins, flavonoids and oligomeric proanthocyanidin
complexes (OPCs).

In fact, GSE is one of the best-known sources of proanthocyanidins

(1, 2).
Due to its high antioxidant content, GSE can help protect against
oxidative stress, tissue damage and inflammation and prevent
disease (3).

Here are 10 health benefits of grape seed extract, based on

science.

1. Can Reduce Blood Pressure

S h are on Pinterest

Several studies have researched the effects of GSE on high blood

pressure.

A meta-analysis of 16 studies in 810 people with high blood

pressure or an elevated risk of high blood pressure examined the
effect of GSE on the condition.

They found that 100–2,000 mg of GSE per day significantly

reduced systolic blood pressure (the top number) by an average of
6.08 mmHg and diastolic blood pressure (the bottom number) by
2.8 mmHg.

Those under the age of 50, who were obese or had metabolic
disorders showed the greatest improvements.

The most promising results came from lower doses of 100–800

mg daily for 8–16 weeks rather than a single dose of 800 mg or
greater (4).
Another study in 29 adults with high blood pressure found that
300 mg of GSE daily lowered systolic blood pressure by 5.6% and
diastolic blood pressure by 4.7% after six weeks (5).

SUMMARY GSE may help reduce blood pressure, particularly in young

to middle-aged and overweight people.

2. Can Improve Blood Flow

Some studies suggest that GSE may improve blood flow.

In an eight-week study in 17 healthy postmenopausal women,

taking 400 mg of GSE had blood-thinning effects, potentially
reducing the risk of blood clots (6).

An additional study in eight healthy young women assessed the

effects of a single 400 mg dose of proanthocyanidin from GSE
immediately followed by six hours of sitting. It was shown to
reduce leg swelling and edema by 70%, compared to not taking
GSE.

In the same study, eight more healthy young women, who took a
daily dose of 133 mg proanthocyanidins from GSE for 14 days,
experienced 40% less leg swelling after six hours of sitting (7).

SUMMARY GSE has been shown to improve blood flow and reduce the risk
of blood clotting, which may benefit those with circulatory
problems.
3. Could Reduce Oxidative
Damage
Elevated blood levels of “bad” LDL cholesterol are a known risk
factor for heart disease.

Oxidation of LDL cholesterol significantly increases this risk and

plays a central role in atherosclerosis, or the build-up of fatty
plaque in your arteries (8).

GSE supplements have been found to reduce LDL oxidation

triggered by high-fat diets in several animal studies (9, 10, 11).

Some research shows similar results in humans (12, 13).

When eight healthy people ate a high-fat meal, 300 mg of GSE

inhibited the oxidation of fats in the blood, compared to a 150%
increase seen in those who did not take GSE (14).

In another study, 61 healthy adults saw a 13.9% reduction in

oxidized LDL after taking 400 mg of GSE. However, a similar
study was unable to replicate these results (5, 12).

Additionally, a study in 87 people undergoing heart surgery found

that 400 mg of GSE given the day before surgery significantly
reduced oxidative stress. Therefore, GSE likely protected against
further heart damage (15).
 SUMMARY GSE may help reduce your risk of heart disease by inhibiting
the oxidation of “bad” LDL cholesterol and by reducing oxidation
to heart tissue during times of stress.

4. May Improve Collagen and

Bone Strength
Increasing flavonoid consumption is proven to improve collagen
synthesis and bone formation.

As a rich source of flavonoids, GSE may thus help increase your

bone density and strength.

In fact, animal studies have found that adding GSE to either a

low-calcium, standard or high-calcium diet can increase bone
density, mineral content and bone strength (16, 17).

Rheumatoid arthritis is an autoimmune condition that results in

severe inflammation and destruction of bone and joints.

Animal studies have shown that GSE may suppress bone

destruction in inflammatory autoimmune arthritis (18, 19, 20).

GSE also significantly reduced pain, bony spurs and joint damage
in osteoarthritic mice, improving collagen and reducing cartilage
loss (21).
Despite promising results from animal research, human studies
are lacking.

SUMMARY Animal studies show promising results of GSE for arthritic

conditions and collagen health. However, human-based research is
lacking.

5. Supports Your Brain as It

Ages
Flavonoids are thought to delay or reduce the onset of
neurodegenerative diseases like Alzheimer’s disease through a
combination of antioxidant and anti-inflammatory properties
(22).

One of the components of GSE is gallic acid, which has been shown
to inhibit the formation of fibrils by beta-amyloid peptides in
animal and laboratory settings (23).

Clusters of beta-amyloid proteins in the brain are characteristic of

Alzheimer’s disease (23).

Animal studies have found that GSE may improve brain

antioxidant and cognitive status, prevent memory loss and reduce
brain lesions and amyloid clusters (24, 25, 26, 27).
One 12-week study in 111 healthy older adults found that 150
mg of GSE daily improved attention, language and both
immediate and delayed memory (28).

However, human studies on the use of GSE in adults with

pre-existing memory or cognitive deficits are lacking.

SUMMARY GSE shows potential in inhibiting many of the degenerative

characteristics of brain and cognitive decline. However, more
human studies are needed.

6. Can Improve Kidney

Function
Your kidneys are particularly susceptible to oxidative damage,
which is often irreversible.

Animal studies have shown that GSE may reduce kidney

damage and improve function by reducing oxidative stress and
inflammatory damage (29, 30, 31).

In one study, 23 people diagnosed with chronic renal failure were

given 2 grams of GSE daily for six months and were assessed
against a second non-intervention group. Urinary protein
decreased by 3% and kidney filtration improved by 9%.

This means that their kidneys were much better able to filter urine
than those of the control group (32).
 SUMMARY GSE may offer protection against damage from oxidative
stress and inflammation, thus promoting kidney health.

7. Can Inhibit Infectious

Growth
GSE displays promising antibacterial and antifungal properties.

Studies have shown that GSE inhibits the growth of common

foodborne bacterial infections, including Campylobacter, E.
coli and Shiga toxins — all of which are often responsible for
severe food poisoning and abdominal upsets (33, 34).

In the lab, GSE has been found to inhibit 43 strains of

antibiotic-resistant Staphylococcus aureus bacteria (35).

Candida is a common yeast-like fungus that can sometimes result

in candida overgrowth, or thrush. GSE is widely used in
traditional medicine as a remedy for candida.

Mice infected with vaginal candidiasis were given an intravaginal

GSE solution every two days for eight days. The infection was
effectively inhibited after five days and gone after eight (36).

Unfortunately, human studies on the effect of GSE on infectious

growth are still lacking.
 SUMMARY GSE may inhibit a variety of microbes and offer protection
against antibiotic-resistant bacterial strains, foodborne
bacterial illnesses and fungal infections, such as candida.

8. May Reduce Cancer Risk

The causes of cancer are complex, though DNA damage is a central
characteristic.

High intake of antioxidants, such as flavonoids and

proanthocyanidins, are associated with a reduced risk of various
cancers (37).

The powerful antioxidant activity of GSE has shown potential in

inhibiting human breast, lung, gastric, oral squamous cell, liver,
prostate and pancreatic cell lines in laboratory settings
(38, 39, 40, 41).

In animal studies, GSE has been shown to enhance the effect of

different types of chemotherapy (42, 43, 44).

GSE appears to protect against oxidative stress and liver toxicity

while targeting chemotherapy action on the cancerous cells
(43, 44, 45).

A review of 41 animal studies found that either GSE or

proanthocyanidins reduced cancer-induced toxicity and damage
in all but one of the studies (44).
Keep in mind that the anti-cancer and chemopreventive potential
of GSE and its proanthocyanidins may not be directly transferable
to people with cancer. More studies in humans are needed.

SUMMARY In lab studies, GSE has been shown to inhibit cancer in

various human cell types. GSE also appears to reduce
chemotherapy-induced toxicity in animal studies without
negatively affecting treatment. More human-based research is
needed.

9. May Protect Your Liver

Your liver plays an important role in detoxifying harmful
substances introduced to your body through drugs, viral infections,
pollutants, alcohol and more.

GSE appears to have a protective effect on your liver.

In test-tube studies, GSE reduced inflammation, recycled

antioxidants and protected against free radical damage during
toxin exposure (46, 47, 48).

The liver enzyme alanine aminotransferase (ALT) is a key indicator

of liver toxicity, meaning that levels elevate when the liver has
sustained damage (37).

In one study, 15 people with non-alcoholic fatty liver disease and

subsequent high ALT levels were given GSE for three months. Liver
enzymes were monitored monthly, and results were compared to
taking 2 grams of vitamin C per day.

After three months, the GSE group had a 46% reduction in ALT,
while the vitamin C group showed little change (49).

SUMMARY GSE appears to protect your liver against drug-induced

toxicity and damage. However, more human studies are needed.

10. Enhances Wound Healing

and Appearance
Several animal studies have foun

Spirulina is among the world’s most popular supplements.

It is loaded with various nutrients and antioxidants that may benefit your body and
brain.

Here are 10 evidence-based health benefits of spirulina.

Share on Pinteres t

1. Spirulina Is Extremely High

in Many Nutrients
Spirulina is an organism that grows in both fresh and salt water.

It is a type of cyanobacteria, which is a family of single-celled microbes that are

often referred to as blue-green algae.
Just like plants, cyanobacteria can produce energy from sunlight via a process
called photosynthesis.

Spirulina was consumed by the ancient Aztecs but became popular again when
NASA proposed that it could be grown in space for use by astronauts (1).

A standard daily dose of spirulina is 1–3 grams, but doses of up to 10 grams per
day have been used effectively.

This tiny alga is packed with nutrients. A single tablespoon (7 grams) of dried
spirulina powder contains (2Trusted Source):

 Protein: 4 grams
 Vitamin B1 (thiamine): 11% of the RDA
 Vitamin B2 (riboflavin): 15% of the RDA
 Vitamin B3 (niacin): 4% of the RDA
 Copper: 21% of the RDA
 Iron: 11% of the RDA
 It also contains decent amounts of magnesium, potassium and manganese
and small amounts of almost every other nutrient that you need.

In addition, the same amount holds only 20 calories and 1.7 grams of digestible
carbs.

Gram for gram, spirulina may be the single most nutritious food on the planet.

A tablespoon (7 grams) of spirulina provides a small amount of fat — around 1

gram — including both omega-6 and omega-3 fatty acids in an approximately 1.5–
1.0 ratio.

The quality of the protein in spirulina is considered excellent — comparable to

eggs. It gives all the essential amino acids that you need.
It is often claimed that spirulina contains vitamin B12, but this is false. It has
pseudovitamin B12, which has not been shown to be effective in humans (3Trusted
Source, 4Trusted Source).

SUMMARY Spirulina is a type of blue-green algae that grows in both

salt and fresh water. It may be one of the most nutrient-dense foods
on earth.

2. Powerful Antioxidant and

Anti-Inflammatory Properties
Oxidative damage can harm your DNA and cells.

This damage can drive chronic inflammation, which contributes to cancer and
other diseases (5).

Spirulina is a fantastic source of antioxidants, which can protect against oxidative

damage.

Its main active component is called phycocyanin. This antioxidant substance also
gives spirulina its unique blue-green color.

Phycocyanin can fight free radicals and inhibit production of inflammatory

signaling molecules, providing impressive antioxidant
and anti-inflammatory effects (6Trusted Source, 7Trusted Source, 8Trusted
Source).

SUMMARY Phycocyanin is the main active compound in spirulina. It

has powerful antioxidant and anti-inflammatory properties.
3. Can Lower “Bad” LDL and
Triglyceride Levels
Heart disease is the world's leading cause of death.

Many risk factors are linked to an increased risk of heart disease.

As it turns out, spirulina positively impacts many of these factors. For example, it
can lower total cholesterol, “bad” LDL cholesterol and triglycerides, while raising
“good” HDL cholesterol.

In a study in 25 people with type 2 diabetes, 2 grams of spirulina per day

significantly improved these markers (9Trusted Source).

Another study in people with high cholesterol determined that 1 gram of spirulina
per day lowered triglycerides by 16.3% and “bad” LDL by 10.1% (10Trusted
Source).

Several other studies have found favorable effects — though with higher doses of
4.5–8 grams per day (11Trusted Source, 12Trusted Source).

SUMMARY Studies indicate that spirulina can lower triglycerides

and “bad” LDL cholesterol and may simultaneously raise “good”
HDL cholesterol.

4. Protects “Bad” LDL

Cholesterol From Oxidation
Fatty structures in your body are susceptible to oxidative damage.
This is known as lipid peroxidation, a key driver of many serious diseases
(13Trusted Source, 14Trusted Source).

For example, one of the key steps in the development of heart disease is the
oxidation of “bad” LDL cholesterol (15Trusted Source).

Interestingly, the antioxidants in spirulina appear to be particularly effective at

reducing lipid peroxidation in both humans and animals (16Trusted
Source, 17Trusted Source).

In a study in 37 people with type 2 diabetes, 8 grams of spirulina per day

significantly reduced markers of oxidative damage. It also increased levels of
antioxidant enzymes in the blood (18Trusted Source).

SUMMARY Fatty structures in your body can become oxidized, driving

the progression of many diseases. The antioxidants in spirulina
can help prevent this.

5. May Have Anti-Cancer

Properties
Some evidence suggests that spirulina has anti-cancer properties.

Research in animals indicates that it can reduce cancer occurrence and tumor size
(19Trusted Source, 20Trusted Source).

Spirulina’s effects on oral cancer — or cancer of the mouth — have been

particularly well studied.

One study examined 87 people from India with precancerous lesions — called oral
submucous fibrosis (OSMF) — in the mouth.
Among those who took 1 gram of spirulina per day for one year, 45% saw their
lesions disappear — compared to only 7% in the control group (21Trusted Source).

When these people stopped taking spirulina, almost half of them redeveloped
lesions in the following year.

In another study of 40 individuals with OSMF lesions, 1 gram of spirulina per day
led to greater improvement in OSMF symptoms than the drug Pentoxyfilline
(22Trusted Source).

SUMMARY Spirulina may have anti-cancer properties and appears

especially effective against a type of precancerous lesion of the
mouth called OSMF.

6. May Reduce Blood Pressure

High blood pressure is a main driver of many serious diseases, including heart
attacks, strokes and chronic kidney disease.

While 1 gram of spirulina is ineffective, a dose of 4.5 grams per day has been
shown to reduce blood pressure in individuals with normal levels (10Trusted
Source, 11Trusted Source).

This reduction is thought to be driven by an increased production of nitric oxide, a

signaling molecule that helps your blood vessels relax and dilate (23Trusted
Source).

SUMMARY A higher dose of spirulina may lead to lower blood pressure

levels, a major risk factor for many diseases.
7. Improves Symptoms of
Allergic Rhinitis
Allergic rhinitis is characterized by inflammation in your nasal passageways.

It is triggered by environmental allergens, such as pollen, animal hair or even

wheat dust.

Spirulina is a popular alternative treatment for symptoms of allergic rhinitis, and

there is evidence that it can be effective (24Trusted Source).

In one study in 127 people with allergic rhinitis, 2 grams per day dramatically
reduced symptoms like nasal discharge, sneezing, nasal congestion and itching
(25Trusted Source).

SUMMARY Spirulina supplements are very effective against allergic

rhinitis, reducing various symptoms.

8. May Be Effective Against

Anemia
There are many different forms of anemia.

The most common one is characterized by a reduction in hemoglobin or red blood

cells in your blood.

Anemia is fairly common in older adults, leading to prolonged feelings of

weakness and fatigue (26Trusted Source).
In a study in 40 older people with a history of anemia, spirulina supplements
increased the hemoglobin content of red blood cells and improved immune
function (27Trusted Source).

Keep in mind that this is just one study. More research is needed before any
recommendations can be made.

SUMMARY One study suggests that spirulina can reduce anemia in

older adults, though more research is needed.

9. May Improve Muscle

Strength and Endurance
Exercise-induced oxidative damage is a major contributor to muscle fatigue.

Certain plant foods have antioxidant properties that can help athletes
and physically active individuals minimize this damage.

Spirulina appears beneficial, as some studies pointed to improved muscle strength

and endurance.

In two studies, spirulina enhanced endurance, significantly increasing the time it

took for people to become fatigued (28Trusted Source, 29Trusted Source).

SUMMARY Spirulina may provide multiple exercise benefits,

including enhanced endurance and increased muscle strength.
10. May Aid Blood Sugar
Control
Animal studies link spirulina to significantly lower blood sugar levels.

In some cases, it has outperformed popular diabetes drugs, including Metformin

(30Trusted Source, 31Trusted Source, 32Trusted Source).

There is also some evidence that spirulina can be effective in humans.

In a two-month study in 25 people with type 2 diabetes, 2 grams of spirulina per

day led to an impressive reduction in blood sugar levels (9Trusted Source).

HbA1c, a marker for long-term blood sugar levels, decreased from 9% to 8%,
which is substantial. Studies estimate that a 1% reduction in this marker can lower
the risk of diabetes-related death by 21% (33Trusted Source).

However, this study was small and short in duration. More studies are necessary.

SUMMARY Some evidence suggests that spirulina may benefit people

with type 2 diabetes, significantly reducing fasting blood sugar
levels.

The Bottom Line

Spirulina is a type of cyanobacteria — often referred to as blue-green algae — that
is incredibly healthy.

It may improve your levels of blood lipids, suppress oxidation, reduce blood
pressure and lower blood sugar.
While more research is needed before any strong claims can be made, spirulina
may be one of the few superfoods worthy of the title.

If you want to give this supplement a try, it's widely available in stores and online.

FEEDBACK:

Written by Joe Leech, MS on October 5, 2018

7 Evidence-Based
Benefits of Wheatgrass
Popping up everywhere from juice bars to health food stores,
wheatgrass is the latest ingredient to enter the limelight in the
world of natural health.

Wheatgrass is prepared from the freshly sprouted leaves of the

common wheat plant, Triticum aestivum.

It can be grown and prepared at home or purchased in juice,

powder or supplement form.

Some claim it can do everything from detoxifying the liver to

improving immune function. However, many of its purported
benefits have not yet been proven or studied.

This article takes a closer look at 7 of the evidence-based benefits

of drinking wheatgrass.

1. High in Nutrients and

Antioxidants
S h are on Pinterest
Wheatgrass is an excellent source of many different vitamins and
minerals. It is especially high in vitamins A, C and E, as well as iron,
magnesium, calcium and amino acids.

Of its 17 amino acids, eight are considered essential, meaning

your body cannot produce them and you must obtain them from
food sources (1Trusted Source).

Like all green plants, wheatgrass also consists of chlorophyll, a type

of green plant pigment associated with many health benefits
(2Trusted Source).

It also contains several important antioxidants, including

glutathione and vitamins C and E (3Trusted Source).

Antioxidants are compounds that fight free radicals to prevent cell

damage and reduce oxidative stress.

Some studies have found that antioxidants may help protect

against certain conditions, such as heart disease, cancer, arthritis
and neurodegenerative diseases (4Trusted Source).

In one study, wheatgrass decreased oxidative stress and improved

cholesterol levels in rabbits fed a high-fat diet.

Additionally, supplementing with wheatgrass increased levels of

the antioxidants glutathione and vitamin C (5Trusted Source).
Another test-tube study that evaluated the antioxidant activity of
wheatgrass found it reduced oxidative damage to cells (6Trusted
Source).

Given that the research on wheatgrass is limited to test-tube and

animal studies, more studies are needed to determine how its
antioxidants may affect humans.

SUMMARY Wheatgrass is high in chlorophyll and many vitamins,

minerals and amino acids. Test-tube and animal studies have found
that its antioxidant content may prevent oxidative stress and cell
damage.

2. May Reduce Cholesterol

Cholesterol is a waxy substance found throughout the body. While
you need some cholesterol to make hormones and produce bile, too
much cholesterol in your blood can block blood flow and increase
your risk of heart disease.

Several animal studies have found that wheatgrass may help lower
cholesterol levels.

In one study, rats with high cholesterol were given wheatgrass

juice. They experienced decreased levels of total cholesterol, “bad”
LDL cholesterol and triglycerides.
Interestingly, the effects of wheatgrass were similar to those of
atorvastatin, a prescription drug commonly used to treat high
blood cholesterol (7Trusted Source).

Another study looked at its effects in rabbits fed a high-fat diet.

After 10 weeks, supplementing with wheatgrass helped lower
total cholesterol and increase “good” HDL cholesterol, compared
to a control group (5Trusted Source).

Despite these promising results, further studies are needed to

determine how wheatgrass supplements may affect cholesterol
levels in humans.

SUMMARY Some animal studies have found that wheatgrass may help
lower blood cholesterol levels, but human studies are needed.

3. Could Help Kill Cancer Cells

Thanks to its high antioxidant content, some test-tube studies
have found that wheatgrass may help kill cancer cells.

According to one test-tube study, wheatgrass extract decreased

the spread of mouth cancer cells by 41% (8Trusted Source).

In another test-tube study, wheatgrass induced cell death and

reduced the number of leukemia cells by up to 65% within three
days of treatment (9Trusted Source).
Some research indicates that wheatgrass juice may also help,
when combined with traditional cancer treatment, minimize
adverse effects.

One study found that wheatgrass juice decreased the risk of

impaired bone marrow function, a common complication of
chemotherapy, in 60 people with breast cancer (10Trusted
Source).

However, there is still no evidence on the potential anti-cancer

effects of wheatgrass in humans. More studies are needed to
understand how it may impact cancer development in people.

SUMMARY Test-tube studies show that wheatgrass may help kill cancer
cells and reduce cancer development. Also, one human study found
that it may reduce complications of chemotherapy.

4. May Aid in Blood Sugar

Regulation
High blood sugar can cause a wide array of symptoms, including
headaches, thirst, frequent urination and fatigue.

Over time, high blood sugar can have serious consequences like
nerve damage, skin infections and vision problems.

Some animal studies have found that wheatgrass may help keep
blood sugar levels under control.
In one study, giving wheatgrass to diabetic rats modified levels of
certain enzymes that help lower blood sugar levels (11Trusted
Source).

Another study found that treating diabetic rats with wheatgrass

extract for 30 days resulted in significantly decreased blood sugar
levels (12Trusted Source).

Research on wheatgrass’ effects on blood sugar is limited to

animals. More studies are needed to understand how it may affect
blood sugar in humans.

SUMMARY Some animal studies have found that wheatgrass may help
decrease blood sugar levels, though more human studies are needed.

5. May Alleviate Inflammation

Inflammation is a normal response triggered by the immune
system to protect the body against injury and infection.

However, chronic inflammation is believed to contribute to

conditions like cancer, heart disease and autoimmune disorders
(13Trusted Source).

Some research shows that wheatgrass and its components may

help reduce inflammation.
One small study in 23 people looked at the effects of wheatgrass
juice on ulcerative colitis, a disease characterized by inflammation
in the large intestine.

Drinking just under 1/2 cup (100 ml) of wheatgrass juice for one
month reduced disease severity and rectal bleeding in patients
with ulcerative colitis (14Trusted Source).

Wheatgrass is also rich in chlorophyll, a plant pigment with

powerful anti-inflammatory properties. One test-tube study
showed that chlorophyll inhibited the activity of a specific protein
that triggers inflammation (15Trusted Source).

Furthermore, another test-tube study found that the compounds

in chlorophyll reduced inflammation in cells extracted from the
arteries (16Trusted Source).

Most research is focused on certain compounds in wheatgrass or

the effects of wheatgrass on a particular condition. More studies
are needed to measure its potential anti-inflammatory effects on
the general population.

SUMMARY One study found that wheatgrass may help treat ulcerative
colitis, an inflammatory bowel disease. Additionally, test-tube
studies have found that chlorophyll, a compound found in
wheatgrass, may also decrease inflammation.
6. Could Help Promote Weight
Loss
Many people have started adding wheatgrass juice to their diet as
a quick and convenient way to boost weight loss.

Wheatgrass contains thylakoids, which are tiny compartments

found in plants that contain chlorophyll and absorb sunlight for
photosynthesis.

While there is no evidence that wheatgrass itself could increase

weight loss, several studies have found that supplementing with
thylakoids could enhance satiety and increase weight loss.

In one small study, supplementing a high-carb meal with

thylakoids intensified feelings of satiety, compared to a placebo
(17Trusted Source).

Similarly, a study in rats showed that supplementing with

thylakoids increased satiety by slowing down the emptying of the
stomach and increasing the release of hormones that decrease
hunger (18Trusted Source).

Another study found that giving thylakoids to rats on a high-fat

diet resulted in decreased food intake and body weight, compared
to a control group (19Trusted Source).
However, keep in mind that thylakoids can also be found in many
other food sources, including green vegetables and leafy greens like
spinach, kale and lettuce.

What’s more, these studies used concentrations of thylakoids that

were much greater than the concentrations typically found in
wheatgrass.

There is also no research on the effects of wheatgrass on weight

loss specifically. Further studies are needed to look at its effects on
weight loss in humans.

SUMMARY Human and animal studies have found that the thylakoids in
wheatgrass and other green vegetables may increase satiety and
weight loss.

7. Easy to Add to Your Diet

Wheatgrass is widely available in powder, juice and capsule form
and can easily be found at health food shops and specialty grocery
stores.

Furthermore, if you are able to grow wheatgrass at home, you can

use a juicer to make your own wheatgrass juice.

Besides drinking wheatgrass juice, you can use the juice or powder
to boost the nutritional content of your favorite green smoothies.
You can also mix wheatgrass juice into salad dressings, teas or
other beverages.

SUMMARY Wheatgrass is available as a juice, powder or supplement

and can be consumed in a variety of ways. It’s quite easy to add
to your diet.

Precautions and Side Effects

Wheatgrass is generally considered safe for those with celiac
disease or a sensitivity to gluten. This is because only the seeds of
the wheat kernel contain gluten — not the grass.

However, if you do have a sensitivity to gluten, it’s best to consult

your doctor before consuming wheatgrass or stick to products that
are certified gluten-free.

Wheatgrass is also very susceptible to mold if you’re growing it at

home. If it has a bitter taste or shows signs of spoilage, err on the
side of caution and discard it.

Finally, some people report symptoms like nausea, headaches or

diarrhea after consuming wheatgrass in juice or supplement form.
If you experience these or any other adverse effects, it’s best to
decrease your intake.

If negative symptoms persist, consider talking to a healthcare

practitioner or eliminating wheatgrass from your diet altogether.
 SUMMARY Wheatgrass is considered gluten-free, but special
precautions should be taken if you have a gluten sensitivity. It’
s also susceptible to mold growth and may cause negative symptoms
in some people.

The Bottom Line

Wheatgrass and its components have been associated with many
health benefits, including weight loss, decreased inflammation,
lower cholesterol and better blood sugar control.

However, research on its effects in humans is lacking, and many

studies are focused solely on its specific compounds.

Although more studies are needed to confirm the benefits of

wheatgrass, drinking it as part of a well-balanced diet could help
provide some extra nutrients and several health benefits.
 FEEDBACK:

Written by Rachael Link, MS,

11 Health Benefits of
Mangosteen (And How
to Eat It)
Mangosteen (Garcinia mangostana) is an exotic, tropical fruit with
a slightly sweet and sour flavor.

It’s originally from Southeast Asia but can be found in various

tropical regions around the world.

The fruit is sometimes referred to as purple mangosteen because of

the deep purple color its rind develops when ripe. In contrast, the
juicy inner flesh is bright white.

Though mangosteen is a relatively obscure fruit, it shouldn’t be

overlooked, as it may offer many health benefits due to its rich
supply of nutrients, fiber, and unique antioxidants.
Here are 11 health benefits of mangosteen.

S h are on Pinterest

1. Highly Nutritious
Mangosteen is relatively low in calories yet provides many
essential nutrients (1Trusted Source).
A 1-cup (196-gram) serving of canned, drained mangosteen
offers (1Trusted Source):

 Calories: 143

 Carbs: 35 grams

 Fiber: 3.5 grams

 Fat: 1 gram

 Protein: 1 gram

 Vitamin C: 9% of the Reference Daily Intake (RDI)

 Vitamin B9 (folate): 15% of the RDI

 Vitamin B1 (thiamine): 7% of the RDI

 Vitamin B2 (riboflavin): 6% of the RDI

 Manganese: 10% of the RDI

 Copper: 7% of the RDI

 Magnesium: 6% of the RDI

The vitamins and minerals in mangosteen are important for

maintaining many bodily functions, including DNA production,
muscle contraction, wound healing, immunity, and nerve signaling
(2, 3, 4, 5Trusted Source).

Moreover, a single cup (196 grams) of this fruit provides almost

14% of the RDI for fiber — a nutrient often lacking in people’s
diets (6Trusted Source).
 SUMMARY Mangosteen provides a variety of essential vitamins,
minerals, and fiber while being low in calories. These nutrients
are important for maintaining many functions in your body.

2. Rich in Powerful
Antioxidants
Perhaps one of mangosteen’s most significant attributes is its
unique antioxidant profile.

Antioxidants are compounds that can neutralize the damaging

effects of potentially harmful molecules called free radicals, which
are linked to various chronic diseases (7Trusted Source).

Mangosteen contains several nutrients with antioxidant capacity,

such as vitamin C and folate. Plus, it provides xanthones — a
unique type of plant compound known to have strong antioxidant
properties (8Trusted Source).

In several studies, the antioxidant activity of xanthones has

resulted in anti-inflammatory, anticancer, anti-aging, and
antidiabetic effects (9Trusted Source).

Thus, xanthones in mangosteen may be responsible for many of its

potential health benefits. Still, more human research is needed
before definitive conclusions can be drawn.
 SUMMARY Mangosteen contains vitamins with antioxidant capacity, as
well as a unique class of antioxidant compounds known as xanthones.

3. May Have
Anti-Inflammatory Properties
The xanthones found in mangosteen may play a role in reducing
inflammation.

Test-tube and animal studies suggest that xanthones have an

anti-inflammatory effect and may reduce your risk of
inflammatory diseases, such as cancer, heart disease, and diabetes
(9Trusted Source).

Mangosteen is also rich in fiber, which offers various benefits. For

instance, some animal research indicates that a higher-fiber
diet may help reduce your body's inflammatory response
(10Trusted Source).

Though this data is encouraging, more research is needed to better

understand how mangosteen affects inflammation and disease
progression in humans.

SUMMARY Plant compounds and fiber in mangosteen may have

anti-inflammatory effects according to animal research. More
studies are needed to understand how this fruit may reduce
inflammation in humans.
4. May Have Anticancer Effects
Population studies show that diets rich in vegetables and fruits like
mangosteen are associated with reduced incidences
of cancer (11Trusted Source).

Specific plant compounds in mangosteen — including xanthones

— have antioxidant and anti-inflammatory effects, which may
help fight the development and spread of cancerous cells
(9Trusted Source, 11Trusted Source).

Multiple test-tube studies reveal that xanthones can inhibit cancer

cell growth, including in breast, stomach, and lung tissue
(11Trusted Source).

Similarly, a small number of studies observed that this compound

may slow the progression of colon and breast cancer in mice
(11Trusted Source).

Though these results are promising, insufficient research has been

done in humans.

SUMMARY Test-tube and animal research indicates that xanthones in

mangosteen may protect against cancer. However, high-quality
human research on this topic is lacking.

5. May Promote Weight Loss

In the health and wellness industry, one of mangosteen’s biggest
claims to fame is its potential to aid weight loss.

One study found that mice on a high-fat diet who received

supplemental doses of mangosteen gained significantly less weight
than mice in the control group (12Trusted Source).

Similarly, in a small, 8-week study, people who supplemented

their diets with 3, 6 or 9 ounces (90, 180, or 270 ml) of
mangosteen juice twice daily tended to have a lower body mass
index (BMI) than the control group (13Trusted Source).

Additional research on mangosteen and obesity is limited, but

experts theorize that the fruit’s anti-inflammatory effects play a
role in promoting fat metabolism and preventing weight gain
(14Trusted Source).

Ultimately, more studies are needed to better understand how

mangosteen may fit into an effective weight loss plan.

SUMMARY Some animal and human research suggests that mangosteen may
play a role in weight loss and obesity prevention. Still, more
studies are needed.

6. Supports Blood Sugar

Control
Both test-tube and animal studies show that xanthone compounds
in mangosteen may help you maintain healthy blood sugar
levels (15Trusted Source).

A recent 26-week study in obese women found that those

receiving 400 mg of supplemental mangosteen extract daily had
significant reductions in insulin resistance — a risk factor for
diabetes — compared to the control group (16Trusted Source).

The fruit is also a good source of fiber, a nutrient that can help
stabilize blood sugar and improve diabetes control (16Trusted
Source).

The combination of the xanthone and fiber contents in

mangosteen may help balance blood sugar. However, more
research is needed.

SUMMARY Plant compounds and fiber in mangosteen may contribute to

reduced blood sugar. Still, current research is insufficient.

7. Promotes a Healthy Immune

System
Fiber and vitamin C — both of which can be found in mangosteen
— are important for a healthy immune system (1Trusted Source).

Fiber supports your healthy gut bacteria — an essential

component of immunity. On the other hand, vitamin C is needed
for the function of various immune cells and has antioxidant
properties (17Trusted Source, 18Trusted Source).

Additionally, some research suggests that certain plant

compounds in mangosteen may have antibacterial properties —
which could benefit your immune health by combating potentially
harmful bacteria (19Trusted Source).

In a 30-day study in 59 people, those taking a

mangosteen-containing supplement experienced reduced markers
of inflammation and significantly greater increases in healthy
immune cell numbers compared to those taking a placebo
(20Trusted Source).

Your immune system requires many different nutrients to

function optimally. Mangosteen may be a healthy choice to include
alongside other nutrient-dense foods as part of a balanced diet.

SUMMARY Research suggests that mangosteen may increase your number

of immune cells and reduce inflammation — potentially boosting
immune health.

8. Helps Maintain Healthy Skin

Skin damage from sun exposure is a common occurrence
worldwide and a major contributor to skin cancer and signs of
aging (21Trusted Source).
One study in mice treated with supplemental mangosteen extract
observed a protective effect against ultraviolet-B (UVB) radiation
in the skin (22Trusted Source).

What’s more, a small, 3-month human study found that people

treated with 100 mg of mangosteen extract daily experienced
significantly more elasticity in their skin and less accumulation of a
particular compound known to contribute to skin aging
(23Trusted Source).

Researchers assert that mangosteen’s antioxidant and

anti-inflammatory capacity is the main reason for these
skin-protective effects, but more studies in this area are needed.

SUMMARY Research suggests that antioxidant and anti-inflammatory

compounds in mangosteen may protect skin cells from damage
associated with sun exposure and aging.

9–11. Other Potential Health

Benefits
Mangosteen may also have a positive impact on your heart, brain,
and digestive system:

1. Heart health. Animal studies show that mangosteen extract

effectively reduced heart disease risk factors like LDL (bad)
cholesterol and triglycerides while increasing HDL (good)
 cholesterol (24Trusted Source, 25Trusted
Source, 26Trusted Source).

2. Brain health. Studies indicate that mangosteen extract helps

prevent mental decline, decrease brain inflammation, and
improve symptoms of depression in mice, though human
studies in this area are lacking (27Trusted
Source, 28Trusted Source).

3. Digestive health. Mangosteen is packed with fiber. Just 1 cup

(196 grams) provides about 14% of the RDI. Fiber is essential
for digestive health, and high-fiber diets help promote bowel
regularity (1Trusted Source, 6Trusted Source).

Though these results are promising, human studies in these areas

are lacking.

It’s still too early to make definitive claims regarding mangosteen’s

role in supporting brain, heart, and digestive health in humans.

SUMMARY Research suggests that nutrients and other plant compounds

in mangosteen may support optimal digestive, heart, and brain
function.

How to Eat Mangosteen

Mangosteen is easy to prepare and eat — though it may be
difficult to find depending on where you live. The fruit’s season is
relatively short, which often limits its availability.
Your best bet is to look for it at specialty Asian markets, but be
aware that fresh mangosteen can be quite expensive. Frozen or
canned forms may be cheaper and easier to find — but be mindful
that canned versions often contain added sugar.

The fruit can also be found in juice form or as a powdered

supplement.

If you happen to score a fresh supply, choose fruits with a smooth,

dark purple outer rind. The rind is inedible but can be easily
removed with a serrated knife.

The inner flesh is white and very juicy when ripe. This part of the
fruit can be eaten raw or added to smoothies or tropical fruit
salads for a delicious boost of flavor.

SUMMARY Fresh mangosteen can be difficult to come by, but frozen,

canned, or juiced forms are more common. The inner flesh can be
eaten by itself or enjoyed in a smoothie or salad.

May Not Be Right for Everyone

Very few adverse health effects have been reported from
consuming mangosteen in its whole form, and it’s likely safe for
most people.

However, more concentrated forms — like supplements, juices, or

powders — are not 100% risk-free.
Early research suggests that xanthones found in herbal
supplements may slow the process of blood clotting (29Trusted
Source).

Because mangosteen is a rich source of xanthones, it may be a

good idea to avoid concentrated sources of it if you have a blood
clotting condition or are taking blood‒thinning medications.

Research to determine whether mangosteen supplements are safe

for pregnant or breastfeeding women is currently insufficient, so
it’s probably best to avoid it during these life stages.

Always consult your doctor or other qualified health professional

before making significant changes to your diet or taking a new
nutritional supplement.

SUMMARY Mangosteen is likely safe for most people but may increase
your risk of bleeding. Consult your healthcare provider before
taking a new supplement or changing your diet drastically.

The Bottom Line

Mangosteen is a tropical fruit originating from Southeast Asia.

It’s revered for its many potential health benefits — most of which
are related to its nutritional profile and unique antioxidant
content. Still, many of these perceived benefits have yet to be
scientifically proven in human studies.
Fresh mangosteen may be difficult to come by, as it’s a relatively
obscure fruit. But canned, frozen, and supplemental forms are
more common.

Its juicy, delicately sweet flavor makes it a delicious addition to

smoothies and fruit salads. Try it for its culinary appeal or
potential health benefits — it’s a win either way.

HEALTHLINE CHALLENGES

Curious about mindful eating? We can give

you a taste.
Are you ready to give mindful eating a shot? Our nutrition
newsletter can help you try it. Take the Mindful Eating Challenge
and learn how to create lasting, healthy habits around food.

TAKE THE CHALLENGE

Your privacy is important to us

Written by Ansley Hill, RD,

What the science says about goji

berries
Here are seven possible benefits of the goji berry with the scientific evidence
supporting them:

1. Protects the eyes

 Studies have found that goji berries may help reduce the risk of glaucoma.

Goji berries are believed to protect against age-related eye diseases.

Goji berries can help vision because they contain high levels of
healthy antioxidants, especially zeaxanthin.
 The same antioxidants can also stop damage from:

 UV light

 free radicals

 oxidative stress.

One study reported in the American Academy of

Optometry's journal Optometry and Vision Science found that seniors who
drank goji berry juice for 90 days increased zeaxanthin and other antioxidant
levels significantly.

A second study reported in the journal Drug Design, Development and

Therapy shows goji berries protect the retina from the ganglion cells
responsible for glaucoma, a condition that can lead to vision loss.

2. Provides immune system support

Goji berries contain healthy antioxidants. Antioxidants are known for their
immune-boosting qualities and their ability to fight harmful free radicals
and inflammation.

Goji berries contain large amounts of vitamins A and C, similarly to other

berries, including blueberries and raspberries. Vitamins A and C are vital for
building immunity and preventing illnesses, ranging from the common cold
to cancer.

3. Protects against cancer

High levels of antioxidants, including vitamin C, zeaxanthin, and carotenoids,
are responsible for fighting cancer cells. Antioxidants slow tumor growth,
reduce inflammation, and help to remove harmful substances from the body.

Research on mice, reported in the journal Drug Design, Development and

Therapy, finds goji berries may inhibit tumor growth and boost the
effectiveness of cancer treatments.
 What are the health benefits of acai berries?

Acai berries are also often used for their health benefits. Learn more about acai
berries here.

READ NOW

4. Promotes healthy skin

Goji berries contain beta-carotene, which is an essential plant
phytochemical. Beta-carotene is known for its ability to promote healthy skin.

Beta-carotene is an ingredient used in skin creams to:

 improve skin health

 reduce skin irritation

 manage the effects of the sun

 manage the impact of aging

One study in mice found that when they drank 5 percent goji juice, it gave
them enough antioxidants to protect against UV light damage and skin
disorders.

5. Stabilizes blood sugar

Goji berries may be helpful in controlling the release of sugar into the
blood. Research from 2015 shows that goji berries balance insulin and
glucose levels in the blood.

The same study linked goji berries to increased HDL levels in people
with type 2 diabetes. HDL is known as good cholesterol.

6. Improves depression, anxiety, and sleep

 Goji berries may help to improve mood and quality of sleep.

Research from 2016 that was done using rats shows goji berries can
improve depression and anxiety-like behaviors.

Another study in the United States, using humans, also found drinking goji
berry juice could improve energy, mood, and digestive health.
In this study, healthy adult participants consumed 120 milliliters of goji berry
juice daily or a placebo drink for 14 days.

They completed questionnaires to record their feelings of wellbeing,

neurological and psychological health, musculoskeletal symptoms, and
digestive and cardiovascular complaints, as well as any adverse effects of
the juice each day.

The researchers took measurements to record each participant's blood

pressure, body mass, weight, pulse, and vision before and after the 14 days
of study.

The group given the goji berry juice reported improved energy, ability to
focus, enhanced athletic performance, mental acuity, and feelings of
calmness and contentment by day 15.

The study also showed improved quality of sleep in those who consumed the
goji berry juice, and none experienced negative effects related to drinking
the juice.

7. Prevents liver damage

Goji berries have been used to treat liver disease in traditional Chinese
medicine.

Research on animal models indicates goji berries can help with managing
liver health and preventing the progression of alcohol-induced fatty liver
disease.

Research on human liver cancer cells has also found the goji berry can
inhibit tumor growth.
9 Impressive Health
Benefits of Chlorella
If you buy something through a link on this page, we may earn a small
commission. How this works.

Move over spirulina, there's a new algae in town — chlorella. This

nutrient-dense algae has been receiving a lot of buzz for its health
benefits.

Furthermore, as a supplement, it has shown promise in improving

cholesterol levels and ridding the body of toxins.

This article tells you all you need to know about chlorella, including
what it is, the research behind its health claims and how to take it
as a supplement.

What Is Chlorella?
Chlorella is a single-celled, green freshwater algae (1Trusted
Source).

There are over 30 different species, but two types — Chlorella

vulgaris and Chlorella pyrenoidosa — are most commonly used in
research (2Trusted Source).
Because chlorella has a hard cell wall that humans cannot digest,
you must take it as a supplement to reap its benefits (3).

It's available in capsule, tablet, powder and extract form (3).

In addition to being used as a nutritional supplement, chlorella is

also used as a biodiesel fuel (4).

Interestingly, studies indicate it can have many health benefits.

Here are 9 of them.

1. Very Nutritious
Chlorella's impressive nutritional profile has led some to call it a
"super food." While its exact nutrient content depends on growing
conditions, the species used and how supplements are processed,
it's clear it packs several beneficial nutrients.

They include:

 Protein: Chlorella is 50–60% protein. What's more, it's a

complete protein source, meaning it contains all nine
essential amino acids (3, 5Trusted Source).

 Vitamin B12: Some chlorella varieties may also contain

vitamin B12, but more studies are needed (6Trusted
Source).

 Iron and vitamin C: Chlorella can be a good source of iron.

Depending on the supplement, it may provide anywhere
 from 6–40% of your daily need. It's also an excellent source
of vitamin C, which helps you absorb iron (1Trusted
Source, 3, 7).

 Other antioxidants: These tiny green cells provide a wide

range of antioxidants (1Trusted Source, 3).

 Other vitamins and minerals: Chlorella provides small

amounts of magnesium, zinc, copper, potassium, calcium,
folic acid and other B vitamins (1Trusted Source, 3, 8).

 Omega-3s: As with other algae, chlorella contains

some omega-3s. Just 3 grams of chlorella delivers 100 mg of
omega-3s (8).

 Fiber: In large quantities, chlorella can be a good source of

fiber. However, most supplements don't provide even 1 gram
of fiber per dose (1Trusted Source, 8).

SUMMARY: Chlorella contains many nutrients, including vitamins,

minerals, antioxidants and omega-3 fats. Exact quantities may
differ among brands.

2. Binds to Heavy Metals,

Aiding Detox
Chlorella has gotten some buzz for its ability to help the body
"detox." In fact, animal studies indicate that it's effective at
helping remove heavy metals and other harmful compounds from
the body (9Trusted Source, 10Trusted Source, 11Trusted Source).

Heavy metals include some elements that are essential in small

amounts, such as iron and copper, but these and other heavy
metals like cadmium and lead can be toxic in larger amounts.

While it's rare for people to have dangerous levels of heavy metals
in their system, people can get exposed to heavy metals through
pollution or certain jobs such as mining (12Trusted Source).

In animals, algae, including chlorella, has been found to weaken

the heavy metal toxicity of the liver, brain and kidneys (13Trusted
Source).

Furthermore, chlorella has been shown to help lower the amount

of other harmful chemicals that are sometimes found in food. One
of these is dioxin, a hormone disruptor that can contaminate
animals in the food supply (14Trusted Source, 15Trusted Source).

Based on this evidence, it seems that chlorella could help enhance

your body's natural ability to clear toxins.

SUMMARY: Chlorella may help the body detox by binding to heavy

metals and other toxins.

3. Could Enhance Your Immune

System
Your immune system helps keep you healthy by fighting off
infections.

It's a complex system made up of multiple mechanisms and cells

that get into gear when an invader enters your body.

Chlorella has been found to enhance the immune response in both

animal and human studies, although the evidence so far is limited.

In one small study, men produced more antibodies when taking

chlorella than when they took a placebo. Antibodies help fight
foreign invaders in your body, meaning this finding is quite
promising (16Trusted Source).

In another small, eight-week study, healthy adults who took

chlorella showed markers of increased immune activity
(17Trusted Source).

Nevertheless, findings have been mixed, with some studies showing

little to no effect.

For instance, one study found that chlorella supplements enhanced

immune function in participants aged 50–55, but not those over
55 (18Trusted Source).

So it's possible that chlorella may have immune-boosting effects in

some populations and age groups, but not in all. More and
larger-scale studies are needed.

SUMMARY: Chlorella may bolster immune function by increasing the

activity of various parts of the immune system.
4. May Help Improve
Cholesterol
Several studies have suggested that chlorella supplements may
help lower cholesterol (5Trusted Source, 19Trusted
Source, 20Trusted Source).

Specifically, several studies have shown that taking 5–10 grams of

chlorella daily lowered total and LDL cholesterol and triglycerides
in people with high blood pressure and/or slightly elevated
cholesterol (5Trusted Source, 19Trusted Source).

Chlorella's content of the following may help improve blood lipid

levels:

 Niacin: A B vitamin known to lower cholesterol (1Trusted

Source, 21).

 Fiber: A cholesterol-lowering agent (1Trusted

Source, 22Trusted Source).

 Carotenoids: Have been shown to naturally lower cholesterol

(19Trusted Source, 23Trusted Source, 24Trusted Source).

 Antioxidants: Help prevent the oxidation of LDL cholesterol,

which is known to contribute to heart disease (25Trusted
Source).
 SUMMARY: The nutrients found in chlorella, including niacin,
fiber, carotenoids and antioxidants, may help lower your
cholesterol levels.

5. Acts as an Antioxidant
Chlorella contains several compounds that are
considered antioxidants, including chlorophyll, vitamin C,
beta-carotene, lycopene and lutein (26Trusted Source).

These antioxidants can help fight many chronic diseases

(26Trusted Source).

Some of these antioxidants seem to reduce the production of

advanced glycation end products (AGEs), which drive many of the
complications of diabetes (1Trusted Source, 27Trusted Source).

In animals and lab studies, chlorella has interfered with the way
genes age (1Trusted Source, 28Trusted Source).

Also, a human study showed chlorella supplements increased

antioxidant levels in chronic cigarette smokers, a population at a
higher risk of oxidative damage (29Trusted Source, 30Trusted
Source).

Although much of this research is promising, it is still preliminary.

SUMMARY: Chlorella's antioxidant content may provide some

protection against chronic disease, but more human studies are
needed to confirm this.
6. Helps Keep Blood Pressure in
Check
Chlorella supplements could help promote heart and kidney health,
which is essential for normal blood pressure.

In one study, people with mildly high blood pressure took four
grams of chlorella daily for 12 weeks.

By the end, these people had lower blood pressure readings than
participants who took the placebo (31Trusted Source).

Another small study in healthy men showed that taking chlorella

supplements was linked to less stiffness of the arteries, a factor
that affects blood pressure (32Trusted Source).

One theory to explain this is that some of chlorella's nutrients,

including arginine, potassium, calcium and omega-3s, help
protect arteries from hardening (32Trusted Source, 33Trusted
Source).

SUMMARY: Some research on chlorella has pointed to a blood

pressure-lowering effect. Many of its nutrients have been shown
to prevent arteries from hardening.
7. Could Improve Blood Sugar
Levels
Some research shows that chlorella may help lower blood sugar
levels (1Trusted Source).

One study found that taking chlorella for 12 weeks lowered

fasting blood sugar levels in both healthy individuals and those at
high risk of lifestyle-related diseases (20Trusted Source).

Other studies have shown that supplementing with chlorella

improves blood sugar control and increases insulin sensitivity in
patients with non-alcoholic fatty liver disease (34Trusted
Source, 35Trusted Source, 36Trusted Source).

There isn't enough research yet to say that you should take
chlorella to manage blood sugar, but it may help when combined
with other therapies.

SUMMARY: Taking chlorella supplements may help lower blood sugar

levels and increase insulin sensitivity.

8. May Help Manage

Respiratory Diseases
Managing respiratory diseases like asthma and chronic obstructive
pulmonary disease (COPD) often requires controlling
inflammation (37Trusted Source, 38Trusted Source).

Chlorella has some components that can help reduce inflammation,

including its many antioxidants (1Trusted Source, 39Trusted
Source).

One study found that chlorella supplements improved antioxidant

status in COPD patients, but that didn't translate into any
improvements in breathing capability (40Trusted Source).

More studies are needed to determine its true effect on respiratory

conditions, but chlorella might help with inflammation.

SUMMARY: The antioxidants in chlorella may have anti-inflammatory

effects, which can possibly improve asthma and other respiratory
diseases.

9. May Enhance Aerobic

Endurance
Only one study has looked at chlorella's effect on aerobic
endurance, but it showed a positive effect.

Researchers gave a group of young adults six grams of chlorella or

a placebo daily for four weeks.
At the end of the study, the chlorella group showed a significantly
improved ability to saturate their lungs with oxygen, which is a
measure of endurance. The placebo group did not experience any
changes in endurance (41Trusted Source).

This effect may be due to chlorella's branched-chain amino acid

content.

Branched-chain amino acids are a collection of three amino acids

that have been found to improve aerobic performance in various
studies (42Trusted Source, 43Trusted Source).

SUMMARY: Chlorella may improve your aerobic performance, although

scientific support for this benefit is limited.

Other Potential Benefits

Many other possible benefits have been proposed, but there's little
research to support these claims.

Here are some of the main health claims:

 Promotes eye health: Chlorella contains lutein and

zeaxanthin, two carotenoids that protect the eye and lower
the risk of macular degeneration (44Trusted
Source, 45Trusted Source, 46Trusted Source).

 Supports liver health: Chlorella supplements have been shown

to improve markers of liver health in people with liver disease.
 However, it's not clear whether there's a benefit for healthy
people (34Trusted Source, 35Trusted Source, 36Trusted
Source, 47Trusted Source).

 Improved digestion: Many sources claim chlorella eases

digestion and reduces bloating. However, no studies have
assessed these proposed benefits.

 Relieves PMS: Anecdotal evidence says that chlorella can

relieve symptoms of premenstrual syndrome (PMS). It could
be a stretch, but chlorella contains calcium and B-vitamins,
both of which have been shown to reduce PMS (48Trusted
Source, 49Trusted Source).

While there's no specific research to back up these claims,

chlorella's nutrient content could, in theory, have these benefits
(8).

SUMMARY: Chlorella has been claimed to improve energy levels, liver

health, digestion and symptoms of PMS. Nevertheless, scientific
evidence is currently lacking to directly support these claims.

Potential Concerns
Chlorella has been deemed "generally recognized as safe" by the
FDA (1Trusted Source, 50Trusted Source).

However, there are a few things to keep in mind when considering

chlorella supplements:
  Possible side effects: Some people have experienced nausea
and abdominal discomfort (51Trusted Source).

 Lack of regulation: Some countries, including the US, do not

regulate supplements, and you can't be sure you're getting
what the label says.

 Inconsistent products: The nutrition content of chlorella

supplements may vary, depending on the algae species,
growing conditions and processing (52Trusted
Source, 53Trusted Source).

 Immune effects: Since chlorella affects the immune system, it

may not be appropriate for people with immunodeficiency or
on immune system medications.

Furthermore, it's important to keep in mind that dietary

supplements may interact with some medications.

While chlorella is generally recognized as safe and few side effects

have been reported, it might not be appropriate for everyone.

SUMMARY: For most people, taking chlorella supplements doesn't

seem to pose any serious risks.

How to Supplement With

Chlorella
The current scientific literature on chlorella doesn't specify a
specific dosage.

This is because there's insufficient evidence to determine the

amount needed to see therapeutic effects (1Trusted Source).

Some studies have found benefits with 1.2 grams per day, while
others looked at doses of 5–10 grams per day (5Trusted
Source, 19Trusted Source, 34Trusted Source, 35Trusted
Source, 36Trusted Source).

Most supplements indicate a daily dosage of 2–3 grams, which

seems about right considering the research. Moreover, it's
important to find a quality supplement. The best way to do this is
to look for one that has a quality assurance seal from third-party
testing.

Additionally, some product descriptions mention testing for

quality assurance, as well as the source and growing conditions of
the chlorella.

Try to find chlorella supplements from a supplement brand you

trust. There is a wide selection available on Amazon.

SUMMARY: Look for a quality assurance seal to ensure you're getting

what you pay for. The dose of 2–3 grams indicated by most
supplements seems appropriate, given the doses used in studies.

The Bottom Line

Chlorella is a type of algae that packs a big nutrient punch, as it's
a good source of several vitamins, minerals and antioxidants.

In fact, emerging research shows that it could help shuttle toxins

out of your body and improve cholesterol and blood sugar levels,
among other health benefits.

For now, there doesn't seem to be any harm in taking chlorella

supplements, and they could support your health.

HEALTHLINE NEWSLETTERS

Get our daily Nutrition email

To help you create your best meal plan, we’ll send you expert,
evidence-based guidance on nutrition and weight loss.

SIGN UP NOW

Your privacy is important to us

Written by Kerri-Ann Jennings, MS, RD on April 8,

5 Impressive Health
Benefits of Acai Berries
Acai berries are a Brazilian "superfruit." They're native to the
Amazon region where they're a staple food.

However, they've recently gained popularity globally and are

praised for being particularly beneficial to health and well-being.

This dark purple fruit certainly packs a lot of nutrition, and it

may even have some health benefits, including the 5 described in
this article.

What Are Acai Berries?

Acai berries are 1-inch (2.5-cm) round fruits that grow on acai
palm trees in the rainforests of Central and South America. They
have a dark purple skin and yellow flesh surrounding a large seed.

Because they contain pits like apricots and olives, they're

technically not a berry, but rather a drupe. Nevertheless, they're
commonly referred to as berries.

In the Amazon rainforest, acai berries frequently accompany

meals.

To make them edible, they are soaked to soften the tough outer
skin and then mashed to form a dark purple paste.

They have an earthy taste that's often described as a cross

between blackberries and unsweetened chocolate.

Fresh acai berries have a short shelf life and aren't available outside
of where they are grown. As an export, they are sold as a frozen
fruit purée, dried powder or pressed juice.

Acai berries are also sometimes used to flavor food products,

including jelly beans and ice cream, while some non-food items
like body creams contain acai oil.

SUMMARY: Acai berries grow on acai palm trees in the Amazon

rainforest. They're processed into a pulp before eating.

1. They're Nutrient-Dense
Acai berries have a unique nutritional profile for a fruit, as they're
somewhat high in fat and low in sugar.

100 grams of frozen fruit pulp has the following nutritional

breakdown (1Trusted Source):

 Calories: 70

 Fat: 5 grams

 Saturated fat: 1.5 grams

 Carbs: 4 grams

 Sugar: 2 grams

 Fiber 2 grams

 Vitamin A: 15% of the RDI

 Calcium: 2% of the RDI

According to a Venezuelan study, acai berries also contain some

other trace minerals, including chromium, zinc, iron, copper,
manganese, magnesium, potassium and phosphorus (2Trusted
Source).

But some of acai's most powerful health benefits come from plant
compounds.

The most notable one among these is anthocyanins, which give acai
berries their deep purple color and act as antioxidants in the body.

You can also find anthocyanins in other blue, black and purple
foods, such as black beans and blueberries.
 SUMMARY: Acai berries contain healthy fats and low amounts of
sugar, as well as many trace minerals and plant compounds,
including anthocyanins.

2. They're Loaded With

Antioxidants
Antioxidants are important because they neutralize the damaging
effects of free radicals throughout the body.

If free radicals are not neutralized by antioxidants, they can

damage cells and lead to a number of diseases, including diabetes,
cancer and heart disease (3Trusted Source).

Acai berries have an incredibly high amount of antioxidants,

edging out other antioxidant-rich fruits like blueberries and
cranberries (4).

The antioxidant content of foods is typically measured by an

Oxygen Radical Absorbance Capacity (ORAC) score.

In the case of acai, 100 grams of frozen pulp has an ORAC of

15,405, whereas the same amount of blueberries has a score of
4,669 (4).

This antioxidant activity comes from a number of plant

compounds in acai, including anthocyanins (5, 6Trusted Source).
In 2008, researchers gave 12 fasting volunteers acai pulp, acai
juice, applesauce or a drink with no antioxidants at four different
times and then tested their blood for antioxidants (7Trusted
Source).

Both the acai pulp and applesauce raised participants' antioxidant

levels, which means that the antioxidant compounds in acai are
well-absorbed in the gut (7Trusted Source).

It also indicates that acai pulp is a better source of antioxidants

than acai juice.

SUMMARY: Acai is incredibly rich in antioxidants, boasting three

times the amount found in blueberries.

3. They May Improve

Cholesterol Levels
Animal studies have suggested that acai could help improve
cholesterol levels by decreasing total and LDL cholesterol
(8Trusted Source, 9Trusted Source, 10Trusted Source).

And it's possible that it could have a similar effect in humans.

A 2011 study had 10 overweight adults eat acai smoothies twice

daily for one month. Overall, they had lower total and "bad" LDL
cholesterol at the end of the study (11Trusted Source).
However, there were a few drawbacks to this study. It was small,
had no control group and received its funding from a primary
supplier of acai.

While more research is needed, it's possible that the anthocyanins

in acai could be responsible for their positive impact on cholesterol
levels, since studies have linked this plant compound
to improvements in HDL and LDL cholesterol (12Trusted Source).

In addition, acai contains plant sterols, which prevent cholesterol

from being absorbed by your body (10Trusted Source).

SUMMARY: Many animal studies and at least one human study have
suggested that acai may help lower blood cholesterol levels.

4. They May Have a Possible

Anti-Cancer Effect
While no one food is a magic shield against cancer, some foods are
known to stop cancer cells from forming and spreading.

Both test-tube and animal studies have revealed this sort of

anti-cancer effect in acai (13Trusted Source, 14Trusted
Source, 15Trusted Source, 16Trusted Source, 17Trusted Source).

In mice, acai pulp has reduced the incidence of colon and bladder
cancer (14Trusted Source, 15Trusted Source).
However, a second study in mice found that it had no effect on
stomach cancer (18Trusted Source).

Researchers have concluded that acai could have a role in treating

cancer in the future, yet more research is needed, including in
humans.

SUMMARY: In animal and test-tube studies, acai has shown potential

as an anti-cancer agent. More studies are needed to determine its
effect in humans.

5. They Could Boost Brain

Function
The many plant compounds in acai could also protect your brain
from damage as you age (19Trusted Source).

Several studies have shown this kind of protective effect in lab rats
(19Trusted Source, 20Trusted Source, 21Trusted
Source, 22Trusted Source).

The antioxidants in acai counteract the damaging effects of

inflammation and oxidation in brain cells, which can negatively
affect memory and learning (21Trusted Source).

In one study, acai even helped improve memory in aging rats

(22Trusted Source).
One of the ways in which the brain stays healthy is by cleaning up
cells that are toxic or no longer working, a process known as
autophagy. It makes way for new nerves to form, enhancing
communication between brain cells.

As you age, this process works less efficiently. However, in lab tests,
acai extract has helped stimulate this "housekeeping" response in
brain cells (23).

SUMMARY: Acai may counteract the damaging effects of inflammation

and oxidation in the brain and help stimulate its "housekeeping"
response.

Possible Drawbacks to Acai

Berries
Given that acai is a healthy, antioxidant-rich fruit, there aren't a
whole lot of drawbacks to eating it.

However, one word of caution is to not overestimate its associated

health claims.

While the initial research is promising, studies on its effects on

human health have been small and scarce.

Therefore, it's important to take the health claims with a grain of

salt.
Also, keep in mind that if you're buying it as a pre-processed pulp,
check the ingredient label and make sure it doesn't have added
ingredients.

Some of the purées have a very high amount of added sugar.

SUMMARY: For the most part, acai is a healthy fruit with few
drawbacks. Make sure to watch out for added sugars.

How to Eat Acai

Since fresh acai berries have a short shelf life, they're mainly
exported and widely available in three main forms — purées,
powders and juices.

The juice is loaded with antioxidants, but it's also the highest in
sugar and lacking in fiber. Although, if filtered, the juice may
contain fewer antioxidants (7Trusted Source).

The powder delivers the most concentrated amount of nutrients,

giving you fiber and fat, as well as plant compounds.

That being said, the purée is probably the best way to enjoy the
flavor of acai berries.

To make an acai bowl, blend unsweetened frozen purée with water

or milk to turn it into a smoothie-like base for toppings.
Toppings may include sliced fruit or berries, toasted coconut flakes,
nut butters, cocoa nibs or chia seeds.

You can also make a bowl using acai powder. Blend it into your
favorite smoothie recipe, then top with your favorite add-ins.

SUMMARY: There are several ways to eat acai, including as a frozen

purée, powder or juice.

The Bottom Line

Thanks to their high antioxidant content, acai berries have many
potential health benefits.

They're loaded with powerful plant compounds that act as

antioxidants and could have benefits for your brain, heart and
overall health.

They also deliver healthy fats and fiber, making them a generally
healthy food.

Enjoy acai as a smoothie or bowl, but watch out for the added
sugars that are often found in the juices and frozen purées.
Written by Kerri-Ann Jennings, MS, RD on May 31,

What exactly is stevia?

Stevia, also called Stevia rebaudiana, is a plant that is a member
of the chrysanthemum family, a subgroup of the Asteraceae family
(ragweed family). There’s a big difference between the stevia you
buy at the grocery store and the stevia you may grow at home.

Stevia products found on grocery store shelves, such as Truvia and

Stevia in the Raw, don’t contain whole stevia leaf. They’re made
from a highly refined stevia leaf extract called rebaudioside A
(Reb-A).
In fact, many stevia products have very little stevia in them at all.
Reb-A is about 200 times sweeter than table sugar.

Sweeteners made with Reb-A are considered “novel sweeteners”

because they’re blended with different sweeteners, such as
erythritol (a sugar alcohol) and dextrose (glucose).

For example, Truvia is a blend of Reb-A and erythritol, and Stevia

in The Raw is a blend of Reb-A and dextrose (packets) or
maltodextrin (Bakers Bag).

Some stevia brands also contain natural flavors. The U.S. Food and
Drug Administration (FDA)Trusted Source doesn’t object to the
term “natural flavors” if the related ingredients have no added
colors, artificial flavors, or synthetics.

Still, ingredients that fall under the “natural flavor” umbrella may
be highly processed. Many argue that this means there’s nothing
natural about them.

You can grow stevia plants at home and use the leaves to sweeten
foods and beverages. Reb-A sweeteners are available in liquid,
powder, and granulated forms. For purposes of this article,
“stevia” refers to Reb-A products.

Are there benefits to using

stevia?
Stevia is a nonnutritive sweetener. This means it has almost no
calories. If you’re trying to lose weight, this aspect may be
appealing.

However, to date, research is inconclusive. The impact of

nonnutritive sweetener on an individual’s health may depend on
the amount that is consumed, as well as the time of day it’s
consumed.

If you have diabetes, stevia may help keep your blood sugar levels
in check.

One 2010 studyTrusted Source of 19 healthy, lean participants

and 12 obese participants found that stevia significantly lowered
insulin and glucose levels. It also left study participants satisfied
and full after eating, despite the lower calorie intake.

However, one noted limitation in this study is that it took place in

a laboratory setting, rather than in a real-life situation in a
person’s natural environment.

And according to a 2009 study, stevia leaf powder may help

manage cholesterol. Study participants consumed 400 milliliters
of stevia extract daily for one month.

The study found stevia lowered total cholesterol, LDL (“bad”)

cholesterol, and triglycerides with no negative side effects. It also
increased HDL (“good”) cholesterol. It’s unclear if occasional stevia
use in lower amounts would have the same impact.
Does stevia cause any side
effects?
The FDATrusted Source says stevia glycosides, such as Reb-A, are
“generally recognized as safe.” They haven’t approved whole-leaf
stevia or crude stevia extract for use in processed foods and
beverages due to a lack of safety information.

There’s concern that raw stevia herb may harm your kidneys,
reproductive system, and cardiovascular system. It may also drop
blood pressure too low or interact with medications that lower
blood sugar.

Although stevia is considered safe for people with diabetes, brands

that contain dextrose or maltodextrin should be treated with
caution.

Dextrose is glucose, and maltodextrin is a starch. These ingredients

add small amounts of carbs and calories. Sugar alcohols may also
slightly tip the carb count.

If you use stevia now and then, it may not be enough to impact
your blood sugar. But if you use it throughout the day, the carbs
add up.

A 2015 studyTrusted Source reported a possible link between

nonnutritive sweeteners, including stevia, and disruption in
beneficial intestinal flora. The same study also suggested
nonnutritive sweeteners may induce glucose intolerance and
metabolic disorders.

As with most nonnutritive sweeteners, a major downside is the

taste. Stevia has a mild, licorice-like taste that’s slightly bitter.
Some people enjoy it, but it’s a turn-off for others.

In some people, stevia products made with sugar alcohols may

cause digestive problems, such as bloating and diarrhea.

Is stevia safe to use during

pregnancy?
Stevia made with Reb-A is safe to use in moderation during
pregnancy. If you’re sensitive to sugar alcohols, choose a brand
that doesn’t contain erythritol.

Whole-leaf stevia and crude stevia extract, including stevia you’ve

grown at home, are not safe to use if you’re pregnant.

It may seem strange that a highly refined product is considered

safer than a natural one. This is a common mystery with herbal
products.

In this case, Reb-A has been evaluated for safety during pregnancy
and otherwise. Stevia in its natural form hasn’t. Currently, there
isn’t enough evidence that whole-leaf stevia or crude stevia extract
won’t harm your pregnancy.

Is there a link between stevia

and cancer?
There’s some evidence to suggest that stevia may help fight or
prevent some types of cancer.

According to a 2012 studyTrusted Source, a glycoside called

stevioside found in stevia plants helps boost cancer cell death in a
human breast cancer line. Stevioside may also help decrease some
mitochondrial pathways that help cancer grow.

A 2013 study supported these findings. It found that many stevia

glycoside derivatives were toxic to specific leukemia, lung, stomach,
and breast cancer cell lines.

How to use stevia as a sugar

substitute
Stevia may be used in place of table sugar in your favorite foods
and beverages. A pinch of stevia powder is equal to about one
teaspoon of table sugar.
Tasty ways to use stevia include:

 in coffee or tea

 in homemade lemonade

 sprinkled on hot or cold cereal

 in a smoothie

 sprinkled on unsweetened yogurt

Some stevia brands, such as Stevia in the Raw, can replace table
sugar teaspoon for teaspoon (as in sweetened beverages and
sauces), unless you’re using it in baked goods.

You can bake with stevia, although it may give cakes and cookies a
licorice aftertaste. Stevia in the Raw recommends replacing half
the total amount of sugar in your recipe with their product.

Other brands aren’t made specifically for baking, so you’ll need to

use less. You should add extra liquid or a bulking ingredient such as
applesauce or mashed bananas to your recipe to make up for the
lost sugar. It may take some trial and error to get the texture and
level of sweetness you like.

The bottom line

Stevia products made with Reb-A are considered safe, even for
people who are pregnant or who have diabetes. These products
rarely cause side effects. However, more research needs to be done
to provide conclusive evidence on weight management, diabetes
and other health issues.

Remember that stevia is much sweeter than table sugar, so you

won’t need to use as much.

Whole-leaf stevia isn’t approved for commercial use, but you can
still grow it for home use. Despite a lack of research, many people
claim whole-leaf stevia is a safe alternative to its highly refined
counterpart or table sugar.

While adding a raw stevia leaf to a cup of tea now and then is
unlikely to cause harm, you shouldn’t use it if you’re pregnant.

Until research determines whether whole-leaf stevia is safe for

everyone, get your doctor’s approval before using it regularly,
especially if you have a serious medical condition such
as diabetes, heart disease, or high blood pressure.

What exactly is stevia?

Stevia, also called Stevia rebaudiana, is a plant that is a member
of the chrysanthemum family, a subgroup of the Asteraceae family
(ragweed family). There’s a big difference between the stevia you
buy at the grocery store and the stevia you may grow at home.
Stevia products found on grocery store shelves, such as Truvia and
Stevia in the Raw, don’t contain whole stevia leaf. They’re made
from a highly refined stevia leaf extract called rebaudioside A
(Reb-A).

In fact, many stevia products have very little stevia in them at all.
Reb-A is about 200 times sweeter than table sugar.

Sweeteners made with Reb-A are considered “novel sweeteners”

because they’re blended with different sweeteners, such as
erythritol (a sugar alcohol) and dextrose (glucose).

For example, Truvia is a blend of Reb-A and erythritol, and Stevia

in The Raw is a blend of Reb-A and dextrose (packets) or
maltodextrin (Bakers Bag).

Some stevia brands also contain natural flavors. The U.S. Food and
Drug Administration (FDA)Trusted Source doesn’t object to the
term “natural flavors” if the related ingredients have no added
colors, artificial flavors, or synthetics.

Still, ingredients that fall under the “natural flavor” umbrella may
be highly processed. Many argue that this means there’s nothing
natural about them.

You can grow stevia plants at home and use the leaves to sweeten
foods and beverages. Reb-A sweeteners are available in liquid,
powder, and granulated forms. For purposes of this article,
“stevia” refers to Reb-A products.
Are there benefits to using
stevia?
Stevia is a nonnutritive sweetener. This means it has almost no
calories. If you’re trying to lose weight, this aspect may be
appealing.

However, to date, research is inconclusive. The impact of

nonnutritive sweetener on an individual’s health may depend on
the amount that is consumed, as well as the time of day it’s
consumed.

If you have diabetes, stevia may help keep your blood sugar levels
in check.

One 2010 studyTrusted Source of 19 healthy, lean participants

and 12 obese participants found that stevia significantly lowered
insulin and glucose levels. It also left study participants satisfied
and full after eating, despite the lower calorie intake.

However, one noted limitation in this study is that it took place in

a laboratory setting, rather than in a real-life situation in a
person’s natural environment.

And according to a 2009 study, stevia leaf powder may help

manage cholesterol. Study participants consumed 400 milliliters
of stevia extract daily for one month.
The study found stevia lowered total cholesterol, LDL (“bad”)
cholesterol, and triglycerides with no negative side effects. It also
increased HDL (“good”) cholesterol. It’s unclear if occasional stevia
use in lower amounts would have the same impact.

Does stevia cause any side

effects?
The FDATrusted Source says stevia glycosides, such as Reb-A, are
“generally recognized as safe.” They haven’t approved whole-leaf
stevia or crude stevia extract for use in processed foods and
beverages due to a lack of safety information.

There’s concern that raw stevia herb may harm your kidneys,
reproductive system, and cardiovascular system. It may also drop
blood pressure too low or interact with medications that lower
blood sugar.

Although stevia is considered safe for people with diabetes, brands

that contain dextrose or maltodextrin should be treated with
caution.

Dextrose is glucose, and maltodextrin is a starch. These ingredients

add small amounts of carbs and calories. Sugar alcohols may also
slightly tip the carb count.
If you use stevia now and then, it may not be enough to impact
your blood sugar. But if you use it throughout the day, the carbs
add up.

A 2015 studyTrusted Source reported a possible link between

nonnutritive sweeteners, including stevia, and disruption in
beneficial intestinal flora. The same study also suggested
nonnutritive sweeteners may induce glucose intolerance and
metabolic disorders.

As with most nonnutritive sweeteners, a major downside is the

taste. Stevia has a mild, licorice-like taste that’s slightly bitter.
Some people enjoy it, but it’s a turn-off for others.

In some people, stevia products made with sugar alcohols may

cause digestive problems, such as bloating and diarrhea.

Is stevia safe to use during

pregnancy?
Stevia made with Reb-A is safe to use in moderation during
pregnancy. If you’re sensitive to sugar alcohols, choose a brand
that doesn’t contain erythritol.

Whole-leaf stevia and crude stevia extract, including stevia you’ve

grown at home, are not safe to use if you’re pregnant.
It may seem strange that a highly refined product is considered
safer than a natural one. This is a common mystery with herbal
products.

In this case, Reb-A has been evaluated for safety during pregnancy
and otherwise. Stevia in its natural form hasn’t. Currently, there
isn’t enough evidence that whole-leaf stevia or crude stevia extract
won’t harm your pregnancy.

Is there a link between stevia

and cancer?
There’s some evidence to suggest that stevia may help fight or
prevent some types of cancer.

According to a 2012 studyTrusted Source, a glycoside called

stevioside found in stevia plants helps boost cancer cell death in a
human breast cancer line. Stevioside may also help decrease some
mitochondrial pathways that help cancer grow.

A 2013 study supported these findings. It found that many stevia

glycoside derivatives were toxic to specific leukemia, lung, stomach,
and breast cancer cell lines.
How to use stevia as a sugar
substitute
Stevia may be used in place of table sugar in your favorite foods
and beverages. A pinch of stevia powder is equal to about one
teaspoon of table sugar.

Tasty ways to use stevia include:

 in coffee or tea

 in homemade lemonade

 sprinkled on hot or cold cereal

 in a smoothie

 sprinkled on unsweetened yogurt

Some stevia brands, such as Stevia in the Raw, can replace table
sugar teaspoon for teaspoon (as in sweetened beverages and
sauces), unless you’re using it in baked goods.

You can bake with stevia, although it may give cakes and cookies a
licorice aftertaste. Stevia in the Raw recommends replacing half
the total amount of sugar in your recipe with their product.

Other brands aren’t made specifically for baking, so you’ll need to

use less. You should add extra liquid or a bulking ingredient such as
applesauce or mashed bananas to your recipe to make up for the
lost sugar. It may take some trial and error to get the texture and
level of sweetness you like.

The bottom line

Stevia products made with Reb-A are considered safe, even for
people who are pregnant or who have diabetes. These products
rarely cause side effects. However, more research needs to be done
to provide conclusive evidence on weight management, diabetes
and other health issues.

Remember that stevia is much sweeter than table sugar, so you

won’t need to use as much.

Whole-leaf stevia isn’t approved for commercial use, but you can
still grow it for home use. Despite a lack of research, many people
claim whole-leaf stevia is a safe alternative to its highly refined
counterpart or table sugar.

While adding a raw stevia leaf to a cup of tea now and then is
unlikely to cause harm, you shouldn’t use it if you’re pregnant.

Until research determines whether whole-leaf stevia is safe for

everyone, get your doctor’s approval before using it regularly,
especially if you have a serious medical condition such
as diabetes, heart disease, or high blood pressure.
9 Impressive Health
Benefits of Barley
Barley is one of the most widely consumed grains in the American
diet (1Trusted Source).

This versatile grain has a somewhat chewy consistency and a

slightly nutty flavor that can complement many dishes.

It’s also rich in many nutrients and packs some impressive health
benefits, ranging from improved digestion and weight loss to lower
cholesterol levels and a healthier heart.

Here are 9 evidence-based health benefits of barley.

1. Rich in Many Beneficial

Nutrients
S h are on Pinterest

Barley is rich in vitamins, minerals and other beneficial plant

compounds.
It’s available in many forms, ranging from hulled barley to barley
grits, flakes and flour.

Almost all forms of barley utilize the whole grain — except for
pearl barley, which has been polished to remove some or all of the
outer bran layer along with the hull.

When consumed as a whole grain, barley is a particularly rich

source of fiber, molybdenum, manganese and selenium. It also
contains good amounts of copper, vitamin B1, chromium,
phosphorus, magnesium and niacin (2).

Additionally, barley packs lignans, a group of antioxidants linked

to a lower risk of cancer and heart disease (3Trusted Source).

However, like all whole grains, barley does have antinutrients,

which impair your body’s digestion and nutrient absorption.

Try soaking or sprouting the grain to reduce the antinutrient

content. These preparation methods make barley’s nutrients more
absorbable (4Trusted Source, 5Trusted Source).

Soaking and sprouting may also increase vitamin, mineral,

protein and antioxidant levels (6Trusted Source, 7Trusted
Source).

What’s more, you can use sprouted barley flour for baking.

SUMMARY Whole grain barley contains a range of vitamins, minerals

and other beneficial plant compounds. Soaking or sprouting your
barley can improve absorption of these nutrients.
2. Reduces Hunger and May
Help You Lose Weight
Barley may reduce hunger and promote feelings of fullness — both
of which may lead to weight loss over time.

Barley lessens hunger largely through its high fiber content. A

soluble fiber known as beta-glucan is particularly helpful.

That’s because soluble fibers, such as beta-glucan, tend to form a

gel-like substance in your gut, which slows the digestion and
absorption of nutrients. In turn, this curbs your appetite and
promotes fullness (8Trusted Source, 9, 10Trusted Source).

A review of 44 studies found that soluble fibers, such as

beta-glucan, are the most effective type of fiber for reducing
appetite and food intake (11Trusted Source).

What’s more, soluble fiber may target belly fat associated with
metabolic disease (12Trusted Source).

SUMMARY Barley contains soluble fiber, which reduces hunger and

enhances feelings of fullness. It may even promote weight loss.
3. Insoluble and Soluble Fiber
Content Improves Digestion
Barley can boost your intestinal health.

Once again, its high fiber content is responsible — and in this case,
particularly its insoluble fiber.

Most of the fiber found in barley is insoluble, which — unlike

soluble fiber — does not dissolve in water. Instead, it adds bulk to
your stool and accelerates intestinal movement, reducing your
likelihood of constipation (13Trusted Source).

In one four-week study in adult women, eating more barley

improved bowel function and increased stool volume (14Trusted
Source).

On the other hand, barley’s soluble fiber content provides food for
friendly gut bacteria, which, in turn, produce short-chain fatty
acids (SCFAs).

Research shows that SCFAs help feed gut cells, reducing

inflammation and improving symptoms of gut disorders such as
irritable bowel syndrome (IBS), Crohn’s disease and ulcerative
colitis (15Trusted Source, 16Trusted Source, 17Trusted Source).
 SUMMARY Barley’s high fiber content helps food move through your
gut and promotes a good balance of gut bacteria, both of which play
important roles in digestion.

4. May Prevent Gallstones and

Reduce Your Risk of
Gallbladder Surgery
Barley’s high fiber content may also help prevent gallstones.

Gallstones are solid particles that can form spontaneously in your

gallbladder, a small organ located under the liver. The gallbladder
produces bile acids which your body uses to digest fat.

In most cases, gallstones don’t cause any symptoms. However,

from time to time, large gallstones can get stuck in a duct of your
gallbladder, causing intense pain. Such cases often require surgery
to remove the gallbladder.

The type of insoluble fiber found in barley may help prevent the
formation of gallstones and reduce the likelihood of gallbladder
surgery.

In one 16-year observational study, women with the highest

amounts of fiber intake were 13% less likely to develop gallstones
requiring gallbladder removal.
This benefit appears to be dose-related, as every 5-gram increase
in insoluble fiber intake dropped gallstone risk by around 10%
(18Trusted Source).

In another study, obese individuals were put on one of two rapid

weight loss diets — one rich in fiber, the other in protein. Rapid
weight loss can increase the risk of developing gallstones.

After five weeks, participants on the fiber-rich diet were three

times likelier to have healthy gallbladders than those on the
protein-rich diet (19Trusted Source).

SUMMARY The type of insoluble fiber found in barley may prevent the
formation of gallstones, helping your gallbladder function
normally and reducing your risk of surgery.

5. Beta-Glucans May Help

Lower Cholesterol
Barley may also lower your cholesterol levels.

The beta-glucans found in barley have been shown to reduce

“bad” LDL cholesterol by binding to bile acids.

Your body removes these bile acids — which your liver produces
from cholesterol — via the feces.
Your liver must then use up more cholesterol to make new bile
acids, in turn lowering the amount of cholesterol circulating in
your blood (20Trusted Source).

In one small study, men with high cholesterol were put on a diet
rich in whole wheat, brown rice or barley.

After five weeks, those given barley reduced their cholesterol levels
by 7% more than participants on the other two diets.

What’s more, the barley group also increased their “good” HDL
cholesterol and reduced their triglyceride levels the most
(21Trusted Source).

A recent review evaluating 14 randomized control trials — the

gold standard in scientific research — found similar results
(22Trusted Source).

Lab, animal and human studies also show that the SCFAs
produced when healthy gut bacteria feed on soluble fiber may help
prevent cholesterol production as well, further
reducing cholesterol levels (23Trusted Source, 24Trusted Source).

SUMMARY The type of insoluble fiber found in barley appears to

reduce cholesterol levels by preventing its formation and
increasing its excretion through the feces.
6. May Reduce Heart Disease
Risk
Whole grains are consistently linked to better heart health.
Therefore, it should come as no surprise that regularly adding
barley to your diet may lower your risk of heart disease.

That’s because barley may lower certain risk factors — in addition

to reducing “bad” LDL cholesterol levels, barley’s soluble fiber may
bring blood pressure levels down (25Trusted Source).

In fact, a recent review of randomized control studies observed

that an average intake of 8.7 grams of soluble fiber per day may
be linked to a modest 0.3–1.6 mmHg reduction in blood pressure
(26Trusted Source).

High blood pressure and high LDL cholesterol are two known risk
factors for heart disease. Thus, reducing them may protect your
heart.

SUMMARY Regularly adding barley to your diet may reduce risk

factors for heart disease, such as high blood pressure and “bad”
LDL cholesterol.
7. Magnesium and Soluble Fiber
May Protect Against Diabetes
Barley may reduce your risk of type 2 diabetes by lowering blood
sugar levels and improving insulin secretion.

This is in part due to barley’s rich magnesium content — a

mineral that plays an important role in insulin production and
your body’s use of sugar (27Trusted Source).

Barley is also rich in soluble fiber, which binds with water and
other molecules as it moves through your digestive tract, slowing
down the absorption of sugar into your bloodstream (28Trusted
Source, 29Trusted Source).

Research shows that a barley breakfast provides a lower maximum

rise in blood sugar and insulin levels than a breakfast consisting of
other whole grains, such as oats (30Trusted Source).

In another study, participants with impaired fasting glucose were

given either oatmeal or barley flakes daily. After three months,
fasting blood sugar and insulin levels decreased by 9–13% more
for those eating barley (31Trusted Source).

SUMMARY Whole-grain barley may help improve insulin production and

reduce blood sugar levels, both of which may reduce the likelihood
of type 2 diabetes.
8. May Help Prevent Colon
Cancer
A diet rich in whole grains is generally linked to a lower likelihood
of many chronic diseases, including certain cancers — especially
those of the colon (32Trusted Source, 33Trusted Source).

Again, barley’s high fiber content plays a central role.

Its insoluble fiber specifically helps reduce the time food takes to
clear your gut, which appears particularly protective against colon
cancers. Additionally, soluble fiber may bind to harmful
carcinogens in your gut, removing them from your body
(34Trusted Source, 35Trusted Source).

Other compounds found in barley — including

antioxidants, phytic acid, phenolic acids and saponins — may
further protect against cancer or slow its development (36Trusted
Source).

That said, more human studies are needed before strong

conclusions can be drawn.

SUMMARY Fiber and other beneficial compounds found in barley may

fight off certain types of cancer, particularly those of the colon.
However, more research is needed.
9. Versatile and Easy to Add to
Your Diet
Barley is cheap and incredibly easy to add to your diet.

Due to its high fiber content, barley can make a great alternative
to more refined grains.

For instance, you can use it as a side dish instead of couscous or

white pasta. Barley is also a great alternative to white rice dishes
such as pilaf or risotto.

Barley can likewise be added to soups, stuffings, stews, salads and

loaves or eaten as part of a hot cereal breakfast.

You can also simply buy whole grain bread that contains barley.

For a unique twist, add barley to desserts — barley pudding and

barley ice cream are just two options.

SUMMARY Barley is cheap, edible warm or cold and easily added to

a variety of savory and sweet dishes.

The Bottom Line

Barley is a very healthy grain. It’s rich in vitamins, minerals and
other beneficial plant compounds.
It’s also high in fiber, which is responsible for most of its health
benefits, ranging from a better digestion to reduced hunger and
weight loss.

What’s more, making barley a regular ingredient in your diet may

offer protection from chronic diseases, such as diabetes, heart
disease and even certain types of cancer.

To reap the most benefits, avoid processed, pearled barley and

stick to whole-grain varieties like hulled barley or barley grits,
flakes and flour.

10 Proven Health
Benefits of Turmeric
and Curcumin
If you buy something through a link on this page, we may earn a small
commission. How this works.

Turmeric may be the most effective nutritional supplement in

existence.

Many high-quality studies show that it has major benefits for your
body and brain.
Here are the top 10 evidence-based health benefits of turmeric.

1. Turmeric Contains Bioactive

Compounds With Powerful
Medicinal Properties

S h are on Pinterest
Turmeric is the spice that gives curry its yellow color.

It has been used in India for thousands of years as a spice and

medicinal herb.

Recently, science has started to back up what Indians have known

for a long time — it really does contain compounds with medicinal
properties (1Trusted Source).

These compounds are called curcuminoids, the most important of

which is curcumin.

Curcumin is the main active ingredient in turmeric. It has

powerful anti-inflammatory effects and is a very strong
antioxidant.

However, the curcumin content of turmeric is not that high. It’s

around 3%, by weight (2Trusted Source).

Most of the studies on this herb are using turmeric extracts that
contain mostly curcumin itself, with dosages usually exceeding 1
gram per day.

It would be very difficult to reach these levels just using the

turmeric spice in your foods.

Therefore, if you want to experience the full effects, you need to

take a supplement that contains significant amounts of curcumin.

Unfortunately, curcumin is poorly absorbed into the bloodstream.

It helps to consume black pepper with it, which contains piperine,
a natural substance that enhances the absorption of curcumin by
2,000% (3Trusted Source).

The best curcumin supplements contain piperine, substantially

increasing their effectiveness.

Curcumin is also fat soluble, so it may be a good idea to take it

with a fatty meal.

SUMMARY Turmeric contains curcumin, a substance with powerful

anti-inflammatory and antioxidant properties. Most studies used
turmeric extracts that are standardized to include large amounts
of curcumin.

2. Curcumin Is a Natural
Anti-Inflammatory Compound
Inflammation is incredibly important.

It helps your body fight foreign invaders and also has a role in
repairing damage.

Without inflammation, pathogens like bacteria could easily take

over your body and kill you.

Although acute, short-term inflammation is beneficial, it can

become a major problem when it becomes chronic and
inappropriately attacks your body's own tissues.
Scientists now believe that chronic, low-level inflammation plays a
major role in almost every chronic, Western disease. This includes
heart disease, cancer, metabolic syndrome, Alzheimer's and
various degenerative conditions (4Trusted Source, 5Trusted
Source, 6Trusted Source).

Therefore, anything that can help fight chronic inflammation is of

potential importance in preventing and even treating these
diseases.

Curcumin is strongly anti-inflammatory. In fact, it’s so powerful

that it matches the effectiveness of some anti-inflammatory
drugs, without the side effects (7Trusted Source, 8Trusted
Source, 9Trusted Source ).

It blocks NF-kB, a molecule that travels into the nuclei of your cells
and turns on genes related to inflammation. NF-kB is believed to
play a major role in many chronic diseases (10, 11Trusted
Source).

Without getting into the details (inflammation is extremely

complicated), the key takeaway is that curcumin is a bioactive
substance that fights inflammation at the molecular level
(12Trusted Source, 13, 14).

SUMMARY Chronic inflammation contributes to many common Western

diseases. Curcumin can suppress many molecules known to play major
roles in inflammation.
3. Turmeric Dramatically
Increases the Antioxidant
Capacity of the Body
Oxidative damage is believed to be one of the mechanisms behind
aging and many diseases.

It involves free radicals, highly reactive molecules with unpaired

electrons.

Free radicals tend to react with important organic substances,

such as fatty acids, proteins or DNA.

The main reason antioxidants are so beneficial is that they protect

your body from free radicals.

Curcumin is a potent antioxidant that can neutralize free radicals

due to its chemical structure (15Trusted Source, 16Trusted
Source).

In addition, curcumin boosts the activity of your body's own

antioxidant enzymes (17, 18, 19Trusted Source).

In that way, curcumin delivers a one-two punch against free

radicals. It blocks them directly, then stimulates your body's own
antioxidant defenses.
 SUMMARY Curcumin has powerful antioxidant effects. It neutralizes
free radicals on its own but also stimulates your body's own
antioxidant enzymes.

4. Curcumin Boosts
Brain-Derived Neurotrophic
Factor, Linked to Improved
Brain Function and a Lower
Risk of Brain Diseases
Back in the day, it was believed that neurons weren't able to
divide and multiply after early childhood.

However, it’s now known that this does happen.

Neurons are capable of forming new connections, but in certain

areas of the brain they can also multiply and increase in number.

One of the main drivers of this process is brain-derived

neurotrophic factor (BDNF), which is a type of growth hormone
that functions in your brain (20Trusted Source).

Many common brain disorders have been linked to decreased levels

of this hormone, including depression and Alzheimer's disease
(21, 22).
Interestingly, curcumin can increase brain levels of BDNF
(23, 24).

By doing this, it may be effective in delaying or even reversing

many brain diseases and age-related decreases in brain function
(25Trusted Source).

It may also improve memory and make you smarter, which seems
logical given its effects on BDNF levels. However, controlled studies
in people are needed to confirm this (26).

SUMMARY Curcumin boosts levels of the brain hormone BDNF, which

increases the growth of new neurons and fights various
degenerative processes in your brain.

5. Curcumin Should Lower

Your Risk of Heart Disease
Heart disease is the number 1 cause of death in the world
(27Trusted Source).

Researchers have studied it for many decades and learned a lot

about why it happens.

Unsurprisingly, heart disease is incredibly complicated and various

things contribute to it.
Curcumin may help reverse many steps in the heart disease
process (28Trusted Source).

Perhaps the main benefit of curcumin when it comes to heart

disease is improving the function of the endothelium, which is the
lining of your blood vessels.

It’s well known that endothelial dysfunction is a major driver of

heart disease and involves an inability of your endothelium to
regulate blood pressure, blood clotting and various other factors
(29Trusted Source).

Several studies suggest that curcumin leads to improvements in

endothelial function. One study found that it’s as effective as
exercise while another shows that it works as well as the drug
Atorvastatin (30Trusted Source, 31Trusted Source).

In addition, curcumin reduces inflammation and oxidation (as

discussed above), which play a role in heart disease as well.

One study randomly assigned 121 people, who were undergoing

coronary artery bypass surgery, either a placebo or 4 grams of
curcumin per day, a few days before and after the surgery.

The curcumin group had a 65% decreased risk of experiencing a

heart attack in the hospital (32Trusted Source).

SUMMARY Curcumin has beneficial effects on several factors known

to play a role in heart disease. It improves the function of the
 endothelium and is a potent anti-inflammatory agent and
antioxidant.

6. Turmeric Can Help Prevent

(And Perhaps Even Treat)
Cancer
Cancer is a terrible disease, characterized by uncontrolled cell
growth.

There are many different forms of cancer, which still have several
things in common. Some of them appear to be affected by
curcumin supplements (33Trusted Source).

Curcumin has been studied as a beneficial herb in cancer

treatment and been found to affect cancer growth, development
and spread at the molecular level (34Trusted Source).

Studies have shown that it can contribute to the death of

cancerous cells and reduce angiogenesis (growth of new blood
vessels in tumors) and metastasis (spread of cancer) (35Trusted
Source).

Multiple studies indicate that curcumin can reduce the growth of

cancerous cells in the laboratory and inhibit the growth of tumors
in test animals (36Trusted Source, 37Trusted Source).
Whether high-dose curcumin (preferably with an absorption
enhancer like piperine) can help treat cancer in humans has yet to
be studied properly.

However, there is evidence that it may prevent cancer from

occurring in the first place, especially cancers of the digestive
system like colorectal cancer.

In a 30-day study in 44 men with lesions in the colon that

sometimes turn cancerous, 4 grams of curcumin per day reduced
the number of lesions by 40% (38Trusted Source).

Maybe curcumin will be used along with conventional cancer

treatment one day. It's too early to say for sure, but it looks
promising and is being intensively studied.

SUMMARY Curcumin leads to several changes on the molecular level

that may help prevent and perhaps even treat cancer.

7. Curcumin May Be Useful in

Preventing and Treating
Alzheimer's Disease
Alzheimer's disease is the most common neurodegenerative disease
in the world and a leading cause of dementia.

Unfortunately, no good treatment is available for Alzheimer's yet.

Therefore, preventing it from occurring in the first place is of
utmost importance.

There may be good news on the horizon because curcumin has

been shown to cross the blood-brain barrier (39Trusted Source).

It’s known that inflammation and oxidative damage play a role in

Alzheimer's disease, and curcumin has beneficial effects on both
(40).

In addition, a key feature of Alzheimer's disease is a buildup of

protein tangles called amyloid plaques. Studies show that
curcumin can help clear these plaques (41Trusted Source).

Whether curcumin can really slow down or even reverse the

progression of Alzheimer's disease in people is currently unknown
and needs to be studied properly.

SUMMARY Curcumin can cross the blood-brain barrier and has been
shown to lead to various improvements in the pathological process
of Alzheimer’s disease.

HEALTHLINE PARTNER SOLUTIONS

Get Answers from a Doctor in Minutes,

Anytime
Have medical questions? Connect with a board-certified,
experienced doctor online or by phone. Pediatricians and other
specialists available 24/7.
ASK A DOCTOR NOW

8. Arthritis Patients Respond

Very Well to Curcumin
Supplements
Arthritis is a common problem in Western countries.

There are several different types, most of which involve

inflammation in the joints.

Given that curcumin is a potent anti-inflammatory compound, it

makes sense that it may help with arthritis.

Several studies show this to be true.

In a study in people with rheumatoid arthritis, curcumin was even

more effective than an anti-inflammatory drug (42Trusted
Source).

Many other studies have looked at the effects of curcumin on

arthritis and noted improvements in various symptoms
(43Trusted Source, 44Trusted Source).

SUMMARY Arthritis is a common disorder characterized by joint

inflammation. Many studies show that curcumin can help treat
symptoms of arthritis and is in some cases more effective than
anti-inflammatory drugs.
9. Studies Show That Curcumin
Has Incredible Benefits Against
Depression
Curcumin has shown some promise in treating depression.

In a controlled trial, 60 people with depression were randomized

into three groups (45Trusted Source).

One group took Prozac, another group one gram of curcumin and
the third group both Prozac and curcumin.

After 6 weeks, curcumin had led to improvements that were

similar to Prozac. The group that took both Prozac and curcumin
fared best (45Trusted Source).

According to this small study, curcumin is as effective as an

antidepressant.

Depression is also linked to reduced levels of brain-derived

neurotrophic factor (BDNF) and a shrinking hippocampus, a brain
area with a role in learning and memory.

Curcumin boosts BDNF levels, potentially reversing some of these

changes (46).
There is also some evidence that curcumin can boost the brain
neurotransmitters serotonin and dopamine (47, 48).

10. Curcumin May Help Delay

Aging and Fight Age-Related
Chronic Diseases
If curcumin can really help prevent heart disease, cancer and
Alzheimer's, it would have obvious benefits for longevity.

For this reason, curcumin has become very popular as an

anti-aging supplement (49Trusted Source).

But given that oxidation and inflammation are believed to play a

role in aging, curcumin may have effects that go way beyond just
preventing disease (50Trusted Source).

SUMMARY Due to its many positive health effects, such as the

potential to prevent heart disease, Alzheimer’s and cancer,
curcumin may aid longevity.

The Bottom Line

Turmeric and especially its most active compound curcumin have
many scientifically-proven health benefits, such as the potential to
prevent heart disease, Alzheimer’s and cancer.
It’s a potent anti-inflammatory and antioxidant and may also
help improve symptoms of depression and arthritis.

If you want to buy a turmeric/curcumin supplement, there is

an excellent selection on Amazon with thousands of great
customer reviews.

It’s recommended to find a product with BioPerine (the

trademarked name for piperine), which is the substance that
enhances curcumin absorption by 2,000%.

Without this substance, most of the curcumin just passes through

your digestive tract.