ANCIENT

REMEDIES
REVIVED

A COMPLETE GUIDE TO
HERBAL MEDICINE AND
NATURAL HEALING

SHANON GREEF
NATALIE WILLOW
 Copyright © GreenHaven Press 2024 - All rights reserved

The content contained within this book may not be reproduced, duplicated or transmitted without direct written
permission from the author or the publisher.
Under no circumstances will any blame or legal responsibility be held against the publisher, or author, for any
damages, reparation, or monetary loss due to the information contained within this book. Either directly or
indirectly. You are responsible for your own choices, actions, and results.

Legal Notice: This book is copyright protected. This book is only for personal use. You cannot amend, distribute,
sell, use, quote or paraphrase any part, or the content within this book, without the consent of the author or
publisher.

Disclaimer Notice: Please note the information contained within this document is for educational and
entertainment purposes only. All effort has been executed to present accurate, up to date, and reliable, complete
information. No warranties of any kind are declared or implied. Readers acknowledge that the author is not
engaging in the rendering of legal, financial, medical or professional advice. The content within this book has been
derived from various sources. Please consult a licensed professional before attempting any techniques outlined in
this book.

This book is intended for educational and informational purposes only. It is not a substitute for medical advice,
diagnosis, or treatment. While herbal remedies can be effective in promoting healing and improving overall
health, they may also carry risks and side effects. Many herbal medications may have drug interactions. It is
important to exercise caution and consult a healthcare professional, especially if you are pregnant, nursing, have
a chronic medical condition, or are taking any medications. Do not use herbal remedies to self-diagnose or self-
treat serious or life-threatening conditions. Call 911 or seek immediate medical attention if you have a medical
emergency. The authors and publishers of this book assume no liability for any adverse effects resulting from the
use of the information contained within. Please use herbal remedies responsibly and with caution.

By reading this document, the reader agrees that under no circumstances is the author responsible for any losses,
direct or indirect, which are incurred as a result of the use of the information contained within this document,
including, but not limited to, errors, omissions, or inaccuracies.w
About The Author
Embracing alternative healing methods, she
explored the power of herbs, natural medicinal
practices, and meditation.

She pursued her dreams and did everything she

wanted— from fire dancing to scuba diving—and
realized the profound truth that one’s life is their
own, immune to the limitations imposed by
others.

This newfound perspective led her to embark on

a learning journey, exploring herbalism, foraging,
and even marine ecology.

Shanon Greef is a modern herbalist, a mother, a Empowered by her experiences, she adopted
scuba diver, and a marine ecologist. a natural approach to healthcare, relying on
homemade remedies and a deep understanding of
She earned her Certification of Advanced herbs and their healing properties.
Herbalism in South Africa, complemented by a
Diploma in Health and Safety. Nineteen years later, she now dedicates herself
to sharing her wisdom and experiences through
Her remarkable journey began after a devastating writing, aiming to guide others toward a holistic
diagnosis of melanoma, and with its size, she was and empowered lifestyle.
given a mere six months to live.
With a rich background in indigenous recipes and
Following multiple surgeries and experiencing the an innate understanding of the power of nature,
doctors being proven wrong twice within a few Shanon spreads her knowledge, as well as selling
months, she decided to take control of her own her own unique concoctions.
destiny.

Dedicated to my husband Gary

and my boys Richard, Matthew, Aidan and Storm,
and all my friends who all are “quite “ willing to be my guinea pigs
for all my weird and wonderful concoctions.
How to Use This Book
Ancient Remedies Revived is a comprehensive guide to harnessing the timeless wisdom of medicinal
herbs. This book is designed to be a valuable resource for anyone interested in natural health, whether
you are a beginner or an experienced herbal enthusiast. Here’s how to make the most of this book:

Understanding the Structure

1. Medicinal Herb Facts: This chapter provides detailed profiles of various medicinal herbs.
Each profile includes the herb’s history, medicinal properties, active components, and
contraindications. Utilize this chapter to familiarize yourself with the herbs and understand their
health benefits.

2. Herbal Recipes: Here, you’ll find a collection of recipes that incorporate these medicinal herbs.
These recipes range from simple teas and tinctures to more complex preparations. Each recipe
includes step-by-step instructions, dosage recommendations, and tips for best practices.

3. Growing Information: For those interested in cultivating their own herbs, this chapter offers
practical information on growing and harvesting herbs. It includes information on soil types, plant
spacing, hardiness zones, and sunlight requirements.

Making the Most of This Book

• Start with an Herb: If you’re new to herbal remedies, start by focusing on one herb. Read its
profile, try a recipe, and if you’re inclined, attempt growing it.

• Cross-Reference for Ailments: Use the index to find herbs and recipes that are beneficial for
specific health concerns.

• Experiment with Recipes: Feel free to modify the recipes to suit your taste or the ingredients you
have on hand.

• Keep a Journal: Document your experiences with different herbs and recipes. Note any changes in
your health or well-being.

• Safety First: Always consult with a healthcare professional before starting any new health
regimen, especially if you have existing health conditions or are taking medications.
Navigating the Herb Profile Pages
Each herb profile page is designed for easy navigation and understanding. It’s presented with detailed
information that is structured with the following sections:
Contents Anise ��������������������������������������������������������������20
Apple Cider Vinegar��������������������������������������21

About The Author ���������������������������������������������������� iii Arnica������������������������������������������������������������� 22

Arugula���������������������������������������������������������� 23
How to Use This Book���������������������������������������������� iv
Ashwagandha ����������������������������������������������� 24
Understanding the Structure���������������������� iv
Asparagus ����������������������������������������������������� 25
Making the Most of This Book�������������������� iv
Astragalus ����������������������������������������������������� 26
Navigating the Herb Profile Pages����������������v
Avocado��������������������������������������������������������� 27
About This Book�������������������������������������������������������� 2
Balsamic Vinegar �����������������������������������������28
Herbal Medicine Vs. Traditional Medicine 3
Basil ��������������������������������������������������������������� 29
All About Herbal Medicines ������������������������������������ 3 Bay Laurel�����������������������������������������������������30
Medicines Side By Side: A Comparison ����� 4 Bee Balm ��������������������������������������������������������31
Working With The Body������������������������������� 5 Beet����������������������������������������������������������������� 32
Sourcing Herbs����������������������������������������������� 5 Bilberry���������������������������������������������������������� 33
Why You Should Grow Medicinal Herbs ��� 6 Black Cohosh������������������������������������������������� 34
Ancient Civilizations ��������������������������������������7 Black Lentils ������������������������������������������������� 35
A Brief History of Herbal Medicine�������������������������7 Black Pepper������������������������������������������������� 36
The Middle Ages �������������������������������������������� 8 Black Seeds ��������������������������������������������������� 37
The Modern Era��������������������������������������������� 9 Blueberry�������������������������������������������������������38
Drying Herbs������������������������������������������������� 10 Boswellia ������������������������������������������������������� 39
Brazil Nut������������������������������������������������������40
How To Prepare Herbal Remedies����������������������� 10
Broccoli ����������������������������������������������������������41
What’s The Best Way To Take A Herb? ���� 11
Burdock ��������������������������������������������������������� 42
Infusion ���������������������������������������������������������� 11
Butcher’s Broom ������������������������������������������ 43
Decoction �������������������������������������������������������12
Butterfly Pea ������������������������������������������������� 44
Tincture����������������������������������������������������������12
Calamus��������������������������������������������������������� 45
Ointment��������������������������������������������������������13
Calendula ������������������������������������������������������ 46
Poultice�����������������������������������������������������������14
Caraway��������������������������������������������������������� 47
Syrup���������������������������������������������������������������14
Cardamom�����������������������������������������������������48
Capsules����������������������������������������������������������14
Cascara sagrada ������������������������������������������� 49
Essential Oils��������������������������������������������������15
Cat’s claw ������������������������������������������������������50
Hydrosols�������������������������������������������������������15
Cauliflower������������������������������������������������������51
Medicinal Herbs Facts����������������������������������������������17
Cayenne pepper ������������������������������������������� 52
Almond���������������������������������������������������������� 18
Celery seed����������������������������������������������������� 53
Aloe Vera��������������������������������������������������������19
Chamomile ��������������������������������������������������� 54
Cherry������������������������������������������������������������� 55 Gotu Kola ������������������������������������������������������90
Chia Seeds����������������������������������������������������� 56 Grapes ������������������������������������������������������������91
Cinnamon ����������������������������������������������������� 57 Green Tea������������������������������������������������������ 92
Clove �������������������������������������������������������������� 58 Hawthorn������������������������������������������������������ 93
Coconut Oil ��������������������������������������������������� 59 Hemp Seeds�������������������������������������������������� 94
Coffee�������������������������������������������������������������60 Holy basil ������������������������������������������������������ 95
Comfrey����������������������������������������������������������61 Hops��������������������������������������������������������������� 96
Corn, Yu Mi Shu������������������������������������������� 62 Horehound ��������������������������������������������������� 97
Cramp bark��������������������������������������������������� 63 Horse Chestnut���������������������������������������������98
Cranberry������������������������������������������������������ 64 Horseradish �������������������������������������������������� 99
Cumin������������������������������������������������������������� 65 Hyssop���������������������������������������������������������100
Dandelion ����������������������������������������������������� 66 Indian Sandalwood ������������������������������������101
Dark Chocolate��������������������������������������������� 67 Juniper Berry ��������������������������������������������� 102
Deadly Nightshade ��������������������������������������68 Kava ������������������������������������������������������������� 103
Devil’s Claw �������������������������������������������������� 69 Kefir ������������������������������������������������������������� 104
Dong Quai����������������������������������������������������� 70 Kombucha��������������������������������������������������� 105
Dried Rose, Rose Petals�������������������������������71 Kudzu����������������������������������������������������������� 106
Echinacea������������������������������������������������������ 72 Lavender ����������������������������������������������������� 107
Elderflower ��������������������������������������������������� 73 Lemon���������������������������������������������������������� 108
Elecampane �������������������������������������������������� 74 Lemon balm������������������������������������������������ 109
Ephedra, Ma Huang������������������������������������� 75 Lemongrass �������������������������������������������������110
Eucalyptus����������������������������������������������������� 76 Licorice��������������������������������������������������������� 111
Evening Primrose������������������������������������������77 Lime ��������������������������������������������������������������112
Fennel������������������������������������������������������������� 78 Linden Flower ���������������������������������������������113
Fenugreek ����������������������������������������������������� 79 Lion’s Mane Mushroom�����������������������������114
Feverfew���������������������������������������������������������80 Lobelia���������������������������������������������������������� 115
Flaxseed��������������������������������������������������������� 81 Maca �������������������������������������������������������������116
Galangal���������������������������������������������������������82 Macadamia Nuts����������������������������������������� 117
Garlic �������������������������������������������������������������83 Marshmallow ����������������������������������������������118
Gentian����������������������������������������������������������84 Milk thistle����������������������������������������������������119
Ginger������������������������������������������������������������� 85 Moringa������������������������������������������������������� 120
Ginkgo biloba �����������������������������������������������86 Motherwort��������������������������������������������������121
Ginseng, Ren Shen �������������������������������������� 87 Mugwort������������������������������������������������������� 122
Goji Berry������������������������������������������������������88 Mullein �������������������������������������������������������� 123
Goldenseal�����������������������������������������������������89 Mustard������������������������������������������������������� 124
Myrrh����������������������������������������������������������� 125 Sunflower Seeds����������������������������������������� 160
Neem������������������������������������������������������������ 126 Tea Tree��������������������������������������������������������161
Nettle ������������������������������������������������������������127 Thyme����������������������������������������������������������� 162
Nutmeg�������������������������������������������������������� 128 Tribulus Terrestris������������������������������������� 163
Olive Oil������������������������������������������������������� 129 Turkey Tail Mushroom ����������������������������� 164
Onion����������������������������������������������������������� 130 Turmeric ����������������������������������������������������� 165
Oregano��������������������������������������������������������131 Uva Ursi������������������������������������������������������� 166
Passionflower ��������������������������������������������� 132 Valerian ��������������������������������������������������������167
Peppermint ������������������������������������������������� 133 Vervain �������������������������������������������������������� 168
Pineapple ���������������������������������������������������� 134 Visnaga �������������������������������������������������������� 169
Plantain ��������������������������������������������������������135 Walnut��������������������������������������������������������� 170
Pomegranate����������������������������������������������� 136 Watercress���������������������������������������������������� 171
Psyllium��������������������������������������������������������137 White Peony ������������������������������������������������172
Purslane������������������������������������������������������� 138 White willow������������������������������������������������173
Raspberries������������������������������������������������� 139 Wild Yam �����������������������������������������������������174
Raw Honey ������������������������������������������������� 140 Witch Hazel �������������������������������������������������175
Red clover ����������������������������������������������������141 Wormwood ��������������������������������������������������176
Reishi mushroom��������������������������������������� 142 Yarrow ����������������������������������������������������������177
Rhodiola rosea ������������������������������������������� 143 Yogurt����������������������������������������������������������� 178
Rooibos�������������������������������������������������������� 144 Yucca�������������������������������������������������������������179
Roselle ��������������������������������������������������������� 145 Activated Charcoal������������������������������������� 180
Rosemary ���������������������������������������������������� 146 African Wormwood ����������������������������������� 180
Saffron ����������������������������������������������������������147 Amargo, Bitter-wood �������������������������������� 180
Sage��������������������������������������������������������������� 148 Andrographis ����������������������������������������������181
Sarsaparilla������������������������������������������������� 149 Annatto���������������������������������������������������������181
Saw Palmetto����������������������������������������������� 150 Arjun������������������������������������������������������������ 182
Senna ������������������������������������������������������������ 151 Asthma Plant����������������������������������������������� 182
Shallot���������������������������������������������������������� 152 Baobab��������������������������������������������������������� 183
Shiitake and MaitakeMushrooms ������������153 Barberry������������������������������������������������������� 183
Skullcap������������������������������������������������������� 154 Boldo������������������������������������������������������������ 184
Slippery Elm ������������������������������������������������155 Borage���������������������������������������������������������� 184
Spirulina������������������������������������������������������� 156 Brahmi��������������������������������������������������������� 184
St. John’s wort���������������������������������������������157 Buchu����������������������������������������������������������� 185
Strawberry��������������������������������������������������� 158 Bupleurum��������������������������������������������������� 185
Sumac����������������������������������������������������������� 159 California Poppy ���������������������������������������� 186
Castor Bean������������������������������������������������� 186 Platycodon, Balloon Flower ���������������������203
Chasteberry������������������������������������������������� 187 Prickly Ash, Toothache Tree ��������������������203
Chervil ��������������������������������������������������������� 187 Rehmannia, Di Huang�������������������������������204
Chickweed��������������������������������������������������� 187 Robert Geranium, Herb Robert���������������204
Chinese Rhubarb ��������������������������������������� 188 Schisandra���������������������������������������������������204
Cinchona ���������������������������������������������������� 188 Sea Buckthorn ��������������������������������������������205
Codonopsis, Dang Shen���������������������������� 189 Shepherd’s Purse ���������������������������������������205
Coleus����������������������������������������������������������� 189 Siberian Ginseng, Eleuthero ��������������������206
Common Hepatica, Liverwort ����������������� 190 Snowdrop����������������������������������������������������206
Cornflower��������������������������������������������������� 190 Sweet Annie, Qing Hao�����������������������������207
Corydalis ������������������������������������������������������191 Varuna, Barun, Three-leaved Caper �������207
Damiana��������������������������������������������������������191 White Snakeroot ��������������������������������������� 208
Dan Shen, Chinese Sage ��������������������������� 192 Wild Pansy�������������������������������������������������� 208
Diatomaceous Earth����������������������������������� 192 Yohimbe�������������������������������������������������������209
Dill���������������������������������������������������������������� 192 Ziziphus, Jujube�����������������������������������������209
Epazote�������������������������������������������������������� 193 Calcium ������������������������������������������������������� 210
Epsom Salts ������������������������������������������������ 193 Coenzyme Q10 (CoQ10)���������������������������� 210
Fo Ti, He Shou Wu ����������������������������������� 194 Fiber������������������������������������������������������������� 210
Foxglove������������������������������������������������������� 194 Glucosamine and Chondroitin �����������������211
Fumitory ����������������������������������������������������� 195 Iron ��������������������������������������������������������������211
Ground Ivy��������������������������������������������������� 195 Magnesium ������������������������������������������������� 212
Guggul ��������������������������������������������������������� 196 Melatonin���������������������������������������������������� 212
Henbane������������������������������������������������������� 196 Omega-3 Fatty Acids (Fish Oil)��������������� 213
Honeybush����������������������������������������������������197 Probiotics ��������������������������������������������������� 213
Horsetail ������������������������������������������������������197 Vitamin B12 ����������������������������������������������� 213
Jamaica Dogwood ������������������������������������� 198 Vitamin C ��������������������������������������������������� 214
Jasmine ������������������������������������������������������� 198 Vitamin D ��������������������������������������������������� 214
Ju Hua, Florists’ Chrysanthemum����������� 199 Vitamin E ��������������������������������������������������� 215
Laurustinus������������������������������������������������� 199 Zinc ������������������������������������������������������������� 215
Leonotis, Lion’s Ear���������������������������������� 200 Herbal Recipes������������������������������������������������������� 216
Meadowsweet �������������������������������������������� 200
Easy 4-Step Dos and Don’ts of Creating Herbal
Mistletoe ����������������������������������������������������� 201 Synergies �����������������������������������������������������������������217
Noni ������������������������������������������������������������� 201
Shanon’s Go-To Recipes��������������������������������������� 219
Pau d’Arco���������������������������������������������������202
Backyard Painkiller ����������������������������������� 219
Pelargonium, Umckaloabo�����������������������202
Plantain Poultice����������������������������������������220
Rosemary Memory-Boosting Tincture ��� 221 Tincture�������������������������������������������������������238
Herbal Haven: A Daily Blend of Thyme, Turmeric and Ginger Detox Tea���������������238
Rosemary, Sage, and Peppermint �����������222
Calendula and Comfrey Bruise and Wound
Lemon/Orange Peel Tincture�������������������223 Salve�������������������������������������������������������������239
Herbal Tea for Arthritis and Joint Pain 223 Hawthorn and Lime Leaf Heart Tonic Tea
�����������������������������������������������������������������������239
Ashwagandha Herbal Tea ������������������������224
Calendula and Chamomile Healing Salve
Usnea Tincture Recipe������������������������������� 225
�����������������������������������������������������������������������240
Liver Restoration Tonic ����������������������������226
Aloe Vera and Tea Tree Acne Treatment Gel
Echinacea Cold and Flu Remedy������������� 227 �����������������������������������������������������������������������240
Lemon Balm and Chamomile Stress Relief Maca and Ashwagandha Hormonal Balance
Tea���������������������������������������������������������������� 227 Capsules������������������������������������������������������� 241
Feverfew and Willow Bark Headache Vitex and Black Cohosh Menopause
Tincture�������������������������������������������������������228 Support Tincture���������������������������������������� 241
Immune-Boosting Elderberry Syrup�������229 Sunrise Elixir: Herbal Tincture for Energy
and Wellbeing ��������������������������������������������242
Immune-Boosting Elderberry Gummies230
Mystic Moonlight: A Soothing Herbal
Anti-Inflammatory Turmeric and Ginger
Tincture for Restful Sleep�������������������������243
Capsules�������������������������������������������������������230
Emerald Resilience: A Revitalizing Herbal
Peppermint and Fennel Digestive Aid Tea
Tincture for Immune Support �����������������243
����������������������������������������������������������������������� 231
Mystical Moonlit Chamomile Tea: A
Anti-Anxiety Tincture ������������������������������� 231
Tranquil Night’s Elixir�������������������������������244
Arnica and Comfrey Bruise Cream ���������232
Healing Harmony Herbal Tea Blend�������245
Aloe Vera Sunburn Soother Gel���������������233
Spiced Serenity Herbal Tea Blend�����������245
Anise and Caraway Digestive Tea �����������233
Tranquil Tropics Herbal Tea Blend ��������246
Ashwagandha and Holy Basil Anti-Stress
Soothing Whisper Herbal Balm���������������246
Tincture�������������������������������������������������������234
Revive and Restore Herbal Salve ������������ 247
Cascara Sagrada and Dandelion Laxative
Tea����������������������������������������������������������������234 Healing Harmony Herbal Balm���������������248
Cat’s Claw and Boswellia Joint Support Tranquil Blend Herbal Infusion���������������249
Capsules������������������������������������������������������� 235
Vitality Boost: Energizing Herbal Fusion
Thyme and Mullein Respiratory Support �����������������������������������������������������������������������249
Tea���������������������������������������������������������������� 235
Herbal Skin-Soother Salve �����������������������250
Eucalyptus and Peppermint Chest Rub 236
Muscle Relief Salve������������������������������������ 251
Garlic and Ginger Blood Pressure Support
Respiratory Relief Rub: Breathe Easy Salve
Tincture�������������������������������������������������������236
����������������������������������������������������������������������� 252
Turmeric and Astragalus Immune Boosting
Tonic ������������������������������������������������������������ 237 Historical Recipes ������������������������������������������������� 253
Ashwagandha and Reishi Mushroom Anti- Egyptian Kyphi�������������������������������������������254
cancer Tincture������������������������������������������� 237 Hippocras���������������������������������������������������� 255
Milk Thistle and Dandelion Liver Detox The Ancient Roots of Chinese Tea and
 Ginseng �������������������������������������������������������256
Four Gentlemen Decoction����������������������� 257
Turmeric Golden Milk�������������������������������258
Ancient Indian Neem Mouthwash�����������259
Mayan Cacao Elixir �����������������������������������259
Ancient Mayan Achiote Balm�������������������260
Native American Slippery Elm Cough Syrup
����������������������������������������������������������������������� 261
Ancient Roman Mustard Plaster�������������262
Norse Yarrow Ale���������������������������������������262
Avicenna’s Rosewater �������������������������������263
Four Thieves Vinegar ��������������������������������264
Middle Eastern Za’atar Blend�������������������265
Digestive Bitters�����������������������������������������265
Mullein Ear Oil�������������������������������������������266
Willow Bark Pain Relief���������������������������� 267
Medieval Wart Remedy ���������������������������� 267
Roman Rose, Honey, and Almond Cleanser
�����������������������������������������������������������������������268
Egyptian Aloe and Sesame Oil Lotion ����268

Readers’ Comments�����������������������������������������������269
Disease Index
(26), Echinacea (72), Elderberry (229), Iron (211),
Cardiovascular Health Probiotics (213)
□ Blood Circulation Problems: Bilberry (33), □ Immune System Enhancement: Ashwagandha
Butterfly Pea (44), Cayenne Pepper (52), Chervil (24), Astragalus (26), Blueberries (38), Broccoli
(187), Dark Chocolate (67), Ginkgo Biloba (86), (41), Echinacea (72), Elderflower (73), Garlic (83),
Hawthorn (93), Linden Flower (113), Mayan Cacao Ginseng (87), Goji Berry (88), Gummies (230),
(259), Muscle Relief Salve (251), Mustard (124), Holy Basil (95), Immune-Boosting Elderberry
Watercress (171) Syrup (229), Kefir (104), Kombucha (105), Kudzu
(106), Lemon (108), Lemongrass (110), Lion’s Mane
□ Blood Health: Rehmannia (204)
Mushrooms (114), Noni (201), Pelargonium (202),
□ Blood Lipid Level Reduction: Holy Basil (95) Pineapple (134), Raspberries (139), Raw Honey
□ Blood Vessel Issues: Cayenne (52) (140), Reishi Mushroom (142), Sea Buckthorn (205),
□ Cardiovascular Disease: Almond (18), Avocado Shallot (152), Shiitake and Maitake Mushrooms
(27), Beets (32), Corn (Yu Mi Shu) (62), Garlic (83), (153), Spirulina (156), Strawberry (158), Turmeric
Hawthorn (93), Pineapple (134), Rooibos (144), (165), Umckaloabo (202), Yogurt (178)
Saffron (147), Shallot (152), Tribulus Terrestris (163) □ Immune System Weakness: Reishi Mushroom
□ Chest Pain: Lemon Balm (109) (142)
□ Cholesterol Management: Lion’s Mane □ Infections: Buchu (185), Castor Bean (186),
Mushrooms (114), Psyllium (137) Cat’s Claw (50), Codonopsis (189), Coleus (189),
□ Congestive Heart Failure: Annatto (181), Borage Echinacea (72), Epazote (193), Henbane (196),
(184), Coleus (189), Corydalis (191), Foxglove (194), Horseradish (99), Myrrh (125), Pau d’Arco (202)
Guggul (196), Linden flower (113), Wild Pansy (208) □ Weak Immune System: Astragalus (26), Bay
□ Fever: Black Pepper (36), Yarrow (177) Laurel (30), Echinacea (72), Elderberry (229), Garlic
(83), Goldenseal (89), Moringa (120)
□ Heart Health: Almond (18), Calcium (210),
Cauliflower (51), Coconut Oil (59), Coenzyme Q10
(CoQ10) (210), Dark Chocolate (67), Garlic (83), Digestive and Gastrointestinal
Grapes (91), Hawthorn (93), Hemp Seeds (94), Health
Holy Basil (95), Kava (103), Macadamia Nuts (117), □ Acid Reflux/Heartburn: Licorice (111),
Magnesium (212), Olive Oil - Extra Virgin (EVOO) Meadowsweet (200), Black Pepper (36), Cardamom
(129), Omega-3 Fatty Acids (213), Onion (130), (48), Lime (112), Marshmallow (118), Psyllium (137)
Pineapple (134), Pomegranate (136), Sea Buckthorn □ Appetite Stimulation: Dill (192), Four Gentlemen
(205), Shiitake and Maitake Mushrooms (153), Decoction (257), Wormwood (176)
Strawberry (158), Sumac (159), Sunflower Seeds □ Bile Secretion Disorders: Goldenseal (89)
(160), Walnuts (170)
□ Bloating and Flatulence: Activated Charcoal
□ Heart Palpitations: Motherwort (121) (180), Caraway (47), Chamomile (54), Dried Rose
□ High Blood Pressure: Beets (32), Chervil (187), (71), Elderflower (73), Fennel (78), Leonotis/lion’s
Garlic (83), Hawthorn (93), Leonotis/lion’s ear ear (200), Lime (112), Oregano (131), Pelargonium
(200), Lime Leaf (239), Mistletoe (201), Nettle (202), Peppermint and Fennel (Digestive Aid Tea)
(127), Platycodon (203), Rhodiola Rosea (143), (231), Rooibos (144), Turkey Tail Mushrooms (164),
Roselle (145) Umckaloabo (202)
□ Low Blood Pressure: Clove (58) □ Bowel Irregularity: Chia Seeds (56), Psyllium
(137)
Immune System Health □ Colon Health: Astragalus (26)
□ Colds and Flu: Cherry (55), Echinacea (72), □ Constipation: Calendula (46), Cascara
Elderberry (229), Elderflower (73), Laurustinus Sagrada (234), Cherry (55), Chinese Rhubarb
(199), Mistletoe (201), Onion (130), Platycodon (188), Dandelion (66), Dried Rose (71), Fennel
(203) (78), Flaxseed (81), Gentian (84), Ginger (85),
□ Common Cold and Flu: Echinacea (72), Peppermint (133), Psyllium (137), Raspberries (139),
Elderberry (229), Ginseng (87) Watercress (171)
□ Immune Function Disorders: Astragalus □ Cramping and Stomach Pains: Calendula (46),
 Common Hepatica (190), Dill (192), Feverfew (80) □ Irritable Bowel Syndrome (IBS): Cardamom
□ Diarrhea: Anise (20), Annatto (181), Bilberry (33), (48)
Black Pepper (36), Buchu (185), Celery seed (53), □ Loose Stools: Four Gentlemen Decoction (257)
Cinnamon (57), Fennel (78), Goldenseal (89), Kudzu □ Motion Sickness/Nausea: Ginger (85), Dill (192),
(106), Oregano (131), Pineapple (134), Witch Hazel Kudzu (106),
(175) □ Peptic/Stomach Ulcers: Caraway (47), Cramp
□ Digestive Disorders and Indigestion: Anti- Bark (63), Goldenseal (89)
Inflammatory Turmeric and Ginger Capsules (230), □ Stress-Related Stomach Injuries: Gentian (84)
Apple Cider Vinegar (21), Arugula (23), Balsamic
□ Vomiting: Horehound (97), Oregano (131)
Vinegar (28), Black Lentils (35), Broccoli (41),
Cherry (55), Corn (62), Gentian (84), Goldenseal
(89), Hemp Seeds (94), Hawthorn (93), Kefir (104),
Liver and Gallbladder Health
Norse Yarrow Ale (262), Peppermint and Fennel □ Acute Liver Failure Management: Schisandra
(Digestive Aid Tea) (231), Pomegranate (136), (204)
Shallot (152), Spirulina (156), Strawberry (158), □ Gallbladder Health: Chinese Rhubarb (188)
Sunflower Seeds (160), Yogurt (178), Aloe Vera (19), □ Gallbladder/Liver Disorders: Cascara Sagrada
Anise (20), Basil (29), Barberry (183), Bay Laurel (234), Coffee (60)
(30), Bee Balm (31), Bilberry (33), Black Pepper
□ Hepatic Lipotoxicity: Cramp Bark (63)
(36), Black Seeds (37), Borage (184), Burdock (42),
Calamus (45), Calendula (46), Cardamom (48), □ Hepatitis: Annatto (181)
Cat’s Claw (50), Cayenne pepper (52), Celery seed □ Liver Cirrhosis: Cramp Bark (63)
(53), Chamomile (54), Chickweed (187), Chia Seeds □ Liver Disorders: Pelargonium (202), Schisandra
(56), Chinese Rhubarb (188), Cinchona (188), (204), Umckaloabo (202)
Cinnamon (57), Clove (58), Coffee (60), Common □ Liver Health: Activated Charcoal (180),Barberry
Hepatica (190), Cornflower (190), Cramp Bark (183), Barun (207), Beets (32), Borage (184), Buchu
(63), Cranberry (64), Cumin (65), Devil’s Claw (185), Chinese Rhubarb (188), Coenzyme Q10
(69), Diatomaceous Earth (192), Digestive Bitters (CoQ10) (210), Common Hepatica (190), Corydalis
(265), Dill (192), Elderflower (73), Epazote (193), (191), Damiana (191), Dandelion (66), Dill (192),
Fennel (78), Feverfew (80), Flaxseed (81), Four Foxglove (194), Fumitory (195), Goji Berry (88),
Gentlemen Decoction (257), Fumitory (195), Ginger Linden Flower (113), Milk Thistle (238), Rehmannia
(85), Hemp Seeds (94), Holy Basil (95),Hops (204), Schisandra (204), Sea Buckthorn (205),
(96), Horseradish (99), Horehound (97), Hyssop Varuna (207)
(100), Jasmine (198), Juniper Berry (102), Kefir □ Liver Inflammation: Fo Ti (194)
(104), Kudzu (106), Lavender (107), Lemon (108),
□ Non-Alcoholic Fatty Liver Disease (NAFLD):
Leonotis/lion’s ear (200), Licorice (111), Linden
Cranberry (64), Ginseng (206)
Flower (113), Linden flower (113), Marshmallow
(118), Meadowsweet (200), Milk Thistle (119), □ Obesity-Related Liver Issues: Dandelion (66)
Mugwort (122), Mustard (124), Neem (126), Noni
(201), Norse Yarrow Ale (262), Nutmeg (128), Mental and Emotional Well-
Oregano (131), Pau d’Arco (202), Peppermint and being
Fennel (Digestive Aid Tea) (231), Pelargonium □ Alzheimer’s and Cognitive Decline: Arnica
(202),Pomegranate (136), Probiotics (213), (22), California Poppy (186), Clove (58), Codonopsis
Psyllium (137), Raw Honey (140), Rosemary (146), (189), Garlic (83), Ginkgo Biloba (86), Lion’s Mane
Sarsaparilla (149), Sea Buckthorn (205), Shallot Mushrooms (114), Passionflower (132), Schisandra
(152), Snowdrop (206), Spirulina (156),Strawberry (204), Varuna (207)
(158), Sunflower Seeds (160), Turmeric (165), □ Anxiety: Ashwagandha (24), Brahmi (184), Cat’s
Watercress (171), Wild Pansy (208), Witch Hazel Claw (235), Chamomile (54), Corydalis (191), Cramp
(175), Wormwood (176), Yarrow (177), Yohimbe Bark (63), Egyptian Kyphi (254), Hawthorn (93),
(Pausinystalia yohimbe) (209), Yogurt (178) Holy Basil (95), Hops (96), Indian Sandalwood
□ Dysentery: Cat’s Claw (50) (101), Jamaica dogwood (198), Kava (103), Lavender
□ Functional Dyspepsia: Caraway (47) (107), Lemon Balm (109), Linden Flower (113),
□ Gastritis: Goldenseal (89) Mayan Cacao (259), Motherwort (121), Nutmeg
□ Gut Health: Cranberry (64), Fiber (210), Milk (128), Passionflower (132), Reishi Mushroom (142),
Thistle (119), Probiotics (213) Rhodiola Rosea (143), Rosemary (146), Skullcap
(154), Valerian (167)
□ Inflammatory Bowel Disease: Caraway (47),
Fennel (78), Guggul (196). □ Cognitive Health: Brahmi (184), Chamomile (54),
 Eucalyptus (76), Ginkgo Biloba (86), Gotu Kola □ Hypothyroidism: Brazil Nut (40), Wild Yam (174)
(90), Green Tea (92), Lemon (108), Lemon Balm □ Insulin Resistance: Astragalus (26), Bilberry
(109), Lion’s Mane Mushrooms (114), Maca (116), (33), Boswellia (39), Burdock (42), Cardamom (48),
Mayan Cacao (259), Middle Eastern Za’atar Blend Garlic (83), Ginger (85), Green Tea (92)
(265), Mugwort (122), Rosemary (146), Sage (148), □ Oxidative Stress-Related Diseases: Lemon
Schisandra (204) Balm (109), Licorice (111)
□ Energy Boost: Beets (32), Coffee (60), Kombucha □ Weight Management: Avocado (27), Bilberry
(105), Maca (116), Mayan Cacao (259) (33), Brazil Nut (40), Butterfly Pea (44), Cayenne
□ Headaches: Lavender (107), Linden Flower (113) Pepper (52), Chamomile (54), Cinnamon (57),
□ Mental Fatigue: Rhodiola Rosea (143) Coleus (189), Corn (62), Flaxseed (81), Macadamia
□ Mood and Emotional Wellbeing: Beets (32), Nuts (117), Platycodon (203)
Brahmi (184), Butterfly Pea (44), Celery Seed
(53), Chamomile (54), Goldenseal (89), Jamaica Oral Health
Dogwood (198), Kombucha (105), Kudzu (106), □ Bleeding Gums: Aloe Vera (19), Plantain (135),
Lemon (108), Linden Flower (113), Maca (116), Yarrow (177)
Mayan Cacao (259), Motherwort (121) □ Cavities: Clove (58), Aloe Vera (19), Cranberry (64),
□ Nervous System Disorders: Kava (103), Lion’s Cinnamon (57)
Mane Mushrooms (114), Rosemary (146), Sage □ Dental Abscesses: Sage (148)
(148), Skullcap (154)
□ Foul Breath: Nutmeg (128), Peppermint (133),
□ Neurodegenerative Disorders: Boswellia (39), Fennel (78), Cinnamon (57)
Calamus (45), Henbane (196), Mistletoe (201),
□ Gingivitis: Eucalyptus (76), Sage (148), Turmeric
Passionflower (132)
(165), Aloe Vera (19)
□ Parkinson’s Disease: Passionflower (132), White
□ Gum Disease: Licorice Root (111), Neem (126),
Peony (172)
Myrrh (125), Eucalyptus (76)
□ Sleep Disorders: Chamomile (54), Egyptian Kyphi
□ Infected Gums: Sage (148), Myrrh (125)
(254), Hops (96), Jamaica Dogwood (198), Kava
(103), Lavender (107), Lemon Balm (109), Linden □ Mouth Infections: Holy Basil (95), Myrrh (125),
Flower (113), Mystic Moonlight Tincture (243), Tea Tree Oil (161)
Mystic Moonlit Chamomile Tea (244), Passionflower □ Mouth Ulcers: Chamomile (54), Calendula (46),
(132), Valerian (167) Aloe Vera (19)
□ Stress Management and Reduction: Fennel □ Oral Hygiene: Holy Basil (95), Myrrh (125), Neem
(78), Holy Basil (95), Lavender (107), Schisandra (126), Green Tea (92)
(204) □ Periodontal Disease: Tea Tree Oil (161),
Eucalyptus (76), Turmeric (165)
Metabolic and Endocrine □ Plaque Reduction: Eucalyptus (76), Green Tea
Health (92)
□ Blood Sugar Control: Balsamic Vinegar (28), □ Sore Throat: Sage (148)
Bilberry (33), Celery Seed (53), Cranberry (64), □ Throat Infections: Sage (148), Echinacea (72)
Cramp Bark (63), Dandelion (66) □ Tooth Decay: Green Tea (92), Licorice Root (111),
□ Blood Sugar Reduction: Ephedra (75), Goji Berry Cinnamon (57)
(88), Gotu Kola (90) □ Toothaches: Feverfew (80), Green Tea (92),
□ Cholesterol Issues: Almond (18), Amargo (180), Henbane (196), Nutmeg (128), Clove (58), Thyme
Boldo (184), Cardamom (48), Chamomile (54), (162)
Ephedra (75), Flaxseed (81), Garlic (83), Hawthorn
(93), Lemon Balm (109) Pain and Inflammation
□ Diabetes Management, Type 2: Amargo (180), Management
Annatto (181), Apple Cider Vinegar (21), Bilberry
□ Abdominal Pain: Corydalis (191)
(33), Black Lentils (35), Boldo (184), Butterfly Pea
(44), Caraway (47), Cinnamon (57), Corn (62, 190), □ Arthritis: Arnica (22), Ashwagandha (24), Basil
Damiana (191), Epazote (193), Fenugreek (79), Holy (29), Black Cohosh (34), Black Pepper (36),
Basil (95), Lemon Balm (109), Licorice (111), Nettle Boswellia (39), Butcher’s Broom (43), Comfrey (61),
(127), Noni (201), Wild Yam (174) Feverfew (80), Jamaica dogwood (198), Lemongrass
(110), Mistletoe (201), Turmeric (165), Yucca (179),
□ Glucose Metabolism Improvement: Rehmannia
Herbal Tea for Arthritis and Joint Pain (223)
(204)
□ Back Pain: Comfrey (61), Lemongrass (110) Elm (261), Wild Yam (174), Yarrow (177)
□ Bone Pain: Avocado (27), Ground-ivy (195), □ Respiratory and Asthma Health: Anise (20),
Jasmine (198), Noni (201), Robert Geranium (204) Astragalus (26), Basil (29), Boswellia (39), Caraway
□ Bruises, Injuries, and Sore Muscles: Arnica (47), Clove (58), Coffee (60), Egyptian Kyphi (254),
(22), Boswellia (39) Holy Basil (95), Horseradish (99), Hyssop (100),
□ Earaches: Henbane (196) Lavender (107), Marshmallow (118), Nutmeg (128),
Oregano (131), Plantain (135), Respiratory Relief
□ Fibromyalgia: Arnica (22)
Rub: Breathe Easy Salve (252), Tea Tree (161)
□ Headaches: Cayenne pepper (52), Devil’s Claw
□ Respiratory Issues: Eucalyptus (76), Fennel (78)
(69), Elderflower (73), Feverfew (80), Gentian (84),
Laurustinus (199), Mistletoe (201), Wild Pansy □ Sinus Issues: Ancient Roman Mustard Plaster
(208) (262), Elderflower (73)
□ Inflammation: Avocado (27), Bilberry (33), Black □ Sore Throats: Goldenseal (89), Mustard (124),
Pepper (36), Butterfly Pea (44), Caraway (47), Cat’s Native American Slippery Elm (261)
Claw (235), Cayenne pepper (52), Celery seed (53),
Chervil (187), Comfrey (61), Linden flower (113), Skin and Wound Health
White Peony (172), White Snakeroot (208), Witch □ Acne: Aloe Vera (19), Lavender (107), Lime (112)
Hazel (175), Yarrow (177), Turmeric (165), Norse □ Anti-Aging: Honeybush (197), Turmeric (165)
Yarrow Ale (262), Rosemary (146), Skullcap (154), □ Boils: Mustard (124)
Slippery Elm (155), White Willow (173)
□ Bruising/Sprains: Arnica (22), Calendula (46),
□ Inflammatory Bowel Disease: Slippery Elm Comfrey (61)
(155), Turmeric (165), Ginger (85), Boswellia (39),
□ Burns, Cuts, and Wounds: Aloe Vera (19), Arnica
Omega-3 Fatty Acids (213)
(22), Boswellia (39), Calamus (45), Calendula (46)
□ Muscle Pain and Disorders: Corydalis (191),
□ Dandruff and Itchy Scalp: Aloe Vera (19),
Lemongrass (110), Lobelia (115), White Peony (172)
Oregano (131)
□ Osteoarthritis: Annatto (181), Kudzu (106)
□ Dry Skin: Aloe Vera (19), Astragalus (26), Herbal
□ Osteoporosis: Kudzu (106) Skin-Soother Salve (250)
□ Pain Relief (General): Anise (20), Basil (29), □ Eczema: Barberry (183), Chickweed (187),
Cinnamon (57), Clove (58), Ground-ivy (195), Goldenseal (89), Pau d’Arco (202), Red Clover (141)
Henbane (196), Jamaica dogwood (198), Jasmine
□ Hair Health: Fo Ti (194), Horsetail (197)
(198), Noni (201), Peppermint (133), Robert
Geranium (204), Wild Yam (174), Witch Hazel (175), □ Insect Bites: Leonotis/lion’s ear (200), Witch
Yarrow (177), Willow Bark Pain Relief (267), Four Hazel (175)
Thieves Vinegar (264) □ Oily Skin: Aloe Vera (19), Tea Tree (161)
□ Postoperative Wounds: Aloe Vera (19)
Respiratory and Throat Health □ Pressure Ulcers: Aloe Vera (19)
□ Bronchitis and Related Respiratory □ Psoriasis: Aloe Vera (19), Dandelion (66), Nettle
Problems: Elderflower (73), Garlic (83), Gentian (127), Turmeric (165)
(84), Ginkgo Biloba (86), Ginger (85), Goldenseal □ Rashes: Leonotis/lion’s ear (200)
(89), Lobelia (115), Mustard (124), Pelargonium
□ Scalp Conditions: Amargo (180)
(202), Red Clover (141), Reishi Mushroom (142),
Schisandra (204), Umckaloabo (202), Yohimbe □ Scars: Calendula (46)
(209) □ Skin Conditions: Barberry (183), Bee Balm (31),
□ Colds and Flu: Asthma Plant (182), Borage (184), Chervil (187), Cornflower (190), Epazote (193),
Castor Bean (186), Chickweed (187), Coleus (189), Fumitory (195), Horsetail (197), Juniper Berry (102),
Cornflower (190), Cumin (65), Epazote (193), Mustard (124), Plantain (135), Purslane (138), Red
Ground-ivy (195), Horsetail (197), Horehound Clover (141), Sarsaparilla (149), Sea Buckthorn (205)
(97), Indian Sandalwood (101), Jasmine (198), □ Skin Health: Almond (18), Aloe Vera (19),
Laurustinus (199), Lemon (108), Lemongrass (110), Ancient Mayan Achiote Balm (260), Astragalus
Linden Flower (113), Mistletoe (201), Platycodon (26), Burdock (42), Calendula (46), Castor Bean
(203), Roselle (145), Turmeric (165), Wild Pansy (186), Chamomile (54), Cherry (55), Dandelion
(208) (66), Egyptian Aloe and Sesame Oil Lotion (268),
□ Coughs: Black Cohosh (34), Black Pepper (36), Evening Primrose (77), Flaxseed (81), Green Tea
Elderflower (73), Elecampane (74), Eucalyptus (76), (92), Herbal Skin-Soother Salve (250), Honeybush
Fennel (78), Ginger (85), Native American Slippery (197), Horehound (97), Juniper Berry (102),
Lavender (107), Lime (112), Macadamia Nuts (117),
 Native American Slippery Elm (261), Rooibos (144), Burdock (42), Chasteberry (187), Fenugreek (79)
Sarsaparilla (149), Sea Buckthorn (205), Senna □ Reproductive Health (Childbirth, Milk
(151), Strawberry (158), Tea Tree (161), Yucca (179) Production, Menstrual Cycles): Anise (20)
□ Skin Infections: Activated Charcoal (180), □ Reproductive System Conditions: Barun (207),
Barberry (183), Chickweed (187), Cornflower (190), Varuna (207)
Fumitory (195), Horsetail (197), Lime (112), Mustard □ Rheumatoid Arthritis: Ginger (85)
(124), Qing Hao (207), Sea Buckthorn (205), Sweet
□ Sexual Dysfunction in Women: Celery seed (53)
Annie (207)
□ Uterine Prolapse: Cramp Bark (63)
□ Skin Inflammation: Aloe Vera (19), Dried Rose
(71) □ Vaginal Issues (Discharge, Itching, Odors):
Calendula (46)
□ Skin Irritation: Aloe Vera (19), Arnica (22), Basil
(29), Burdock (42), Calendula (46), Chamomile (54), □ Vaginitis: Goldenseal (89)
Goldenseal (89), Turmeric (165), Witch Hazel (175) □ Women’s Health/Issues: Dong Quai (70),
□ Skin Ulcers and Chronic Wounds: Aloe Vera Elecampane (74), Evening Primrose (77), Valerian
(19) (167), White Peony (172)
□ Sunburns: Aloe Vera (19), Lavender (107)
□ Vitiligo: Turmeric (165)
□ Warts: Dandelion (66)
□ Wound Healing: Buchu (185), Butterfly Pea (44),
Calamus (45), Calendula (46), Chickweed (187),
Comfrey (61), Cornflower (190), Deadly Nightshade
(68), Fumitory (195), Gotu Kola (90), Horsetail
(197), Plantain Poultice (220), Sea Buckthorn (205),
Yarrow (177)

Women’s Health
□ Breast Swellings: Goldenseal (89)
□ Breast Tenderness: Chasteberry (187)
□ Childbirth-Related Problems: Wild Yam (174)
□ Complicated Childbirth (Expulsion of
Placenta): Feverfew (80)
□ Cracked Nipples: Aloe Vera (19)
□ Dysmenorrhea Symptoms: Fennel (78)
□ Hot Flashes: Red Clover (141)
□ Inflammatory Conditions and Pain
Management: Feverfew (80), Flaxseed (81), Garlic
(83), Ginger (85), Goldenseal (89), Green Tea (92)
□ Menopausal Symptoms: Fennel (78), Licorice
(111), Passionflower (132), Red Clover (141), Sage
(148), White Peony (172)
□ Menstrual Cramps: Chervil (187), Corydalis (191),
Cramp Bark (63), Feverfew (80), Horseradish (99),
Jamaica dogwood (198), Jasmine (198), Juniper
Berry (102), Mugwort (122), White Peony (172)
□ Menstrual Cycle Regulation: Motherwort (121)
□ Menstrual Discomfort: Raspberries (139)
□ Menstrual Disorders/Issues: Chasteberry (187),
Damiana (191), Dried Rose (71), Rehmannia (204)
□ Menstrual Irregularities: Chasteberry (187),
Rehmannia (204)
□ Night Sweats: Red Clover (141)
□ PMS Symptoms: Anise (20), Borage (184),
 About This Book
Welcome to your journey to better health through herbs! This book is here to guide you as you delve
into the enchanting world of herbal medicine, its rich history, and the synergistic wonders that
have made it an essential part of human healing for millennia.

The concept of synergy—the idea that some things, when combined, create an effect greater than the
sum of their separate effects—is a cornerstone of herbal medicine. While a single herb can be immensely
beneficial, when combined in the right proportions with other herbs, its effects can be amplified
exponentially. This book helps unveil these synergistic effects that make herbal remedies not only a rival
to modern medicine but in many ways, its superior.

In these pages, you’ll find a brief overview of the history of herbal medicine and how it has been used
in traditional cultures around the world, including how our ancestors tapped into these synergies to
create potent remedies. You’ll also get instructions for making concoctions, from simple infusions and
tinctures to more complex preparations such as salves and syrups. As you dive deeper, you’ll learn
how various plants interact and enhance each other’s healing properties. We’ve cited modern research
throughout the book to back up the historical uses of herbs, often highlighting their synergistic benefits.
You can find sources for the parenthetically cited statements at the end of the book.

In addition to learning about herbal remedies and their synergistic effects, this book also covers how
to grow these healing herbs in your garden. By cultivating your own herbs, you can have confidence
in the purity and quality of the plants you use for your remedies. This practice not only ensures that
you get the most out of each plant but also allows you to design your garden for synergistic growth.
Growing your own herbs also allows you to take charge of your health and well-being and forge a deeper
connection with the natural world. In the plant profiles, you’ll find information on how to grow each
herb, any special considerations, and tips on which herbs complement each other best.

Whether you’re a seasoned herbalist or just starting out on your journey with natural health, this book
is a treasure trove of information. It’s a testament to the time-tested wisdom of ancient practices,
enhanced with modern research, all pointing towards the synergistic power of nature. Empower
yourself with the natural healing capabilities of herbs and discover the potent synergies that have stood
the test of time.

2
 All About Herbal Medicines
A plant can be considered medicinal if it contains compounds that
have a therapeutic effect when ingested or applied to the body. Beyond
the individual compounds, the beauty of plants lies in their synergistic
makeup. This means that in a single plant, the presence of thousands
of compounds might work together in harmony, amplifying the healing
effect that wouldn’t be possible if isolated. These compounds may be
found in various parts of the plant, including the leaves, flowers, roots,
and seeds.

It is difficult to estimate exactly how many plants are medicinal, as

new research is constantly being done on the potential health benefits
of various plant species. However, it is believed that thousands of plant
species have medicinal properties, with many yet to be discovered
synergies that enhance their efficacy.

The use of a particular plant as an herbal remedy depends on a

variety of factors, including its chemical makeup, traditional use,
the potential synergistic interactions between its compounds, and
scientific evidence supporting its effectiveness. To determine if a
plant can be used for herbal remedies, researchers may conduct
studies not only to identify the active ingredients but also to explore
their combined therapeutic effects.

Not all plants are safe to use as herbal remedies. Some plants can
be toxic or have other harmful effects when ingested or applied to
the body. Be cautious when using herbal remedies and consult with a
healthcare professional or a qualified herbalist before using any plant-
based remedies. It’s essential to recognize the synergies that might
lead to enhanced therapeutic effects but also to understand those that
might lead to adverse reactions.

Herbal Medicine Vs. Traditional Medicine

Herbal medicine is an alternative medicine that uses plant materials to
treat or prevent various ailments. These plant materials, rich in synergies,
may include herbs, roots, leaves, and other parts of the plant and can be
taken internally or applied externally.

Conventional or “normal” medicine, on the other hand, refers to the

mainstream healthcare system practiced in most countries. This type of
medicine uses pharmaceutical drugs, many of which initially borrowed
from plant compounds, to treat or prevent various ailments.

3
The use of herbal remedies and conventional medicine has a long and intertwined history. The inherent
synergies in plants have inspired many of the drugs used in conventional medicine. And indeed, many
herbal remedies have been utilized for centuries to treat a broad spectrum of ailments.

However, the recognition and use of these synergies and the divergence of herbal and conventional
medicine as separate entities is a relatively recent development. In the 19th and early 20th centuries,
advances in chemistry and pharmacology led to the development of synthetic drugs, leading to
the prominence of conventional medicine. As a result, herbal medicine, with its vast potential for
synergistic healing, began to be seen more as an alternative or complementary form of healthcare.

Today, while herbal and conventional medicine are often viewed as separate entities, a renewed interest
in the synergies of plant compounds suggests they can be used together, complementing each other as
part of a holistic healthcare approach.

Medicines Side By Side: A Comparison

Overall, the decision to use herbal or modern medicine depends on various factors, including the
condition being treated, the severity of the condition, and the potential risks and benefits of each option.
It is important to consult with a healthcare professional to determine the most appropriate treatment
for your specific needs.

Herbal Medicine Conventional Medicine

• Chemically isolated active ingredients
• Made from natural plant materials
mixed with excipients (stabilizers or
Composition • May be a cocktail of active ingredients; fillers).
including some that you may not even
• Isolated compounds make it easy to
want..
choose exactly what you need.
Treatable
Conditions • Effective in treating many conditions. • Effective in treating many conditions.

• Not subject to the same level of regulation

• Heavily regulated; rigorous scientific
as synthetic drugs, making it difficult
Regulation trials have determined quality and
to determine the quality and safety of a
safety.
particular product.
• So many uncontrollable variables
• Subject to strict regulations and are
influence a plant’s chemical composition.
required to meet specific standards for
Standardization Herbal remedies vary in their active
purity and potency. You know exactly
ingredient content, making it difficult to
what each pill has and how much.
determine an appropriate dosage.

4
 Herbal Medicine Conventional Medicine
• There is often a lack of scientific evidence
to support the effectiveness of herbal • The simplicity and consistency
remedies, which may make it difficult of conventional medicine make
Supporting
to determine their true benefits. This conducting research and clinical trials
Scientific
is not due to herbal medicines being a much easier than herbal medicine.
Evidence sham; it is because it’s very difficult to do Conventional medicine is heavily
statistical tests on plants that wildly vary backed by scientific evidence.
in composition.
Interactions • Can interact with other medications, • Can also interact with other
with other which can be a concern for people taking medications, but it is usually well
medications multiple drugs. documented.
• Many pharmaceutical drugs require
• Many herbs can be grown by yourself
prescriptions, expensive insurance
Accessibility or bought in a prepared form with no
plans, or reliance on the supply chain
prescription needed.
to obtain.

Working With The Body of heart disease (3).

Medicinal herbs can have various effects on The mechanisms of medicinal herbs are not
different body systems, depending on the specific always fully understood and can vary based on
plant and the phytochemicals it contains. Here are the plant and individual. Always use them with
a few examples: caution and under a healthcare professional’s
guidance.
Immune system: Some medicinal herbs have
immune-boosting properties and can help to
stimulate the body’s natural defense mechanisms. Sourcing Herbs
For example, echinacea is a well-known herb
often used to treat colds and flu by inhibiting Sourcing herbs is an important aspect of
viral growth and secretion of pro-inflammatory herbalism, as the quality and potency of the herbs
cytokines (1). you use can greatly impact the effectiveness of
your remedies. In this section, we will explore the
Digestive system: Many medicinal herbs are used various options for sourcing herbs and discuss the
to treat digestive disorders, such as indigestion, pros and cons of each method.
constipation, and bloating. For example, ginger
is a common herb used to relieve nausea and • Growing your own herbs: This is a
promote digestion. It works by accelerating gastric good option if you have space to grow a
emptying and stimulates antral contractions in garden, as you can be sure that the herbs
people (2). you use are chemical-free and grown safely
and sustainably. One of the main benefits
Cardiovascular system: Some medicinal herbs of growing your herbs is that you can
have been found to have a positive effect on the control the growing conditions and have
cardiovascular system, including lowering blood confidence in the plants’ purity. However, it
pressure and cholesterol levels. For example, can be time-consuming and requires some
garlic has heart-protective properties and has been knowledge and effort to properly care for
shown to lower blood pressure and reduce the risk and harvest the herbs. Not all herbs will be
suitable to grow in your climate.
5
 • Buying herbs from a local farm or • Access to natural remedies: By cultivating
farmer’s market: This is a good option your medicinal plants, you ensure a steady
if you want to support local agriculture and supply of natural remedies for health
have access to fresh, high-quality herbs. maintenance or minor issues. This is
Many small farms use organic methods and particularly valuable during drug shortages
offer insights into their cultivation. However, or when companies are price gouging.
selection might be limited, and prices may be
higher. • Self-sufficiency: Growing your own
medicinal plants can increase your self-
• Purchasing herbs from a store or sufficiency and reduce your reliance on the
online retailer: Many stores and online healthcare system. This can be especially
shops offer dried herbs, with some providing important for people living in areas with
organic or sustainably grown options. While limited access to healthcare or who may have
these are good for those wary of additives, difficulty affording pharmaceutical drugs.
it’s vital to research and choose a reputable
• Environmental benefits: Plant-based
source, as determining the herbs’ purity can
remedies are more environmentally friendly
be challenging.
than synthetic drugs, as they do not require
chemical fertilizers or pesticides and do
not produce harmful emissions during
production. You can contribute to a more
sustainable healthcare system by growing
your own medicinal plants.

• Sense of accomplishment: A sense of

accomplishment comes with growing your
own medicinal plants. You can take pride in
providing natural remedies for your family
and friends and being more self-sufficient.

Woman foraging for wild garlic Starting a medicinal garden is a simple and
rewarding way to take control of your health and
• Wildcrafting herbs involves harvesting ensure you’re getting the highest quality of herbs.
herbs from the wild rather than cultivating
them in a garden or farm. While beneficial
for those with access to diverse medicinal
areas, it’s essential to know plant
identification and practice ethical harvesting
for sustainability. Be wary of lookalike
plants!

Why You Should Grow Medicinal

Herbs
Growing a medicinal garden is an easy and
enjoyable way to take control of your healthcare
and promote sustainability. Here are some
reasons you should consider starting a medicinal
garden: Simple indoor herb garden

6
A Brief History of Herbal Medicine
Ancient Civilizations
Herbal medicine has been used for thousands of
years in ancient civilizations as a form of natural
healing and remedies. Many ancient cultures
had their own unique uses for herbs and plants
in medicine. They recognized the medicinal
properties of plants and harnessed them to treat a
wide range of ailments.

One of the most notable examples of herbal

medicine in ancient civilizations is that of the
ancient Egyptians. The Ebers Papyrus, an ancient Ayurvedic medicine is still commonly practiced today
Egyptian medical text dating back to around
w550 BCE, contains descriptions of over 700 The ancient Greeks also deeply understood
different plant-based remedies. The Egyptians the medicinal properties of plants. The Greek
used herbs such as myrrh, frankincense, and physician Hippocrates, known as the “father
aloe vera to treat a variety of ailments, including of medicine,” wrote about the use of plants for
wounds, infections, and skin conditions. They also healing in his famous work, the Hippocratic
used plants like castor oil and mandrake as pain Corpus. The Greek physician Dioscorides, a
relievers and laxatives. contemporary of Hippocrates, wrote the “De
Materia Medica” in the 1st century CE, which was
In ancient China, the use of herbal remedies was a comprehensive guide to the medicinal use of
first recorded in the Shen Nong Ben Cao Jing (also plants. It was widely used for centuries and served
known as the Divine Farmer’s Materia Medica), as the basis for much Western herbal medicine.
a text that dates back to around 200 BCE. This The Greek physician Galen, who lived in the 2nd
text lists 365 different plants and their medicinal century CE, also wrote extensively on the use of
properties and is considered one of the oldest herbs in medicine. His work was influential in
surviving texts on Chinese herbal medicine. the development of medieval medicine. Herbs
Some of the herbs commonly used in Chinese were used for a wide range of ailments, including
herbal medicine include ginseng, ginger, and digestive problems, respiratory issues, and skin
licorice. These herbs are believed to have healing conditions. Some examples of herbs used by the
properties and are often used to boost the immune ancient Greeks include:
system, improve circulation, and relieve pain.
• Mint to soothe indigestion and nausea
In ancient India, the use of herbal remedies was • Willow bark to relieve pain and reduce fevers
also widespread. The Ayurvedic medicine system
• Dandelion as a diuretic
dates back to around 1000 BCE, is based on the
use of herbs and other natural substances to treat • Parsley for kidney problems
a wide range of ailments. The Charaka Samhita,
an ancient Indian medical text, lists over 1,000
different herbs and their medicinal properties.

7
 The Middle Ages
Herbal medicine has been an integral part of
Middle Age cultures for centuries. In Europe
during the Middle Ages, monasteries played a
significant role in preserving and developing
medical knowledge, including herbs for healing.
Many monastic gardens were established, where
herbs were grown for medicinal use. These
gardens were also used as a place for study and
research, where monks would experiment with
different herbs and document their healing
properties. In addition to monastic influence,
folk medicine, passed down through generations
also played a significant role in the use of herbal
medicine during the Middle Ages.

In Islamic civilization, during the 8th and 9th

century, the Persian physician, Rhazes, wrote
extensively on the use of herbs for medicine, his
book “Kitab al-Hawi” was used as a reference text
for centuries. The Persian physician Avicenna,
in the 11th century, wrote “The Canon of
Medicine” which was used as a medical textbook
in universities for centuries and had a significant
Statue of Hippocrates, the father of modern medicine influence on European medical education.
The ancient Romans also had a strong tradition
Herbs such as sage, rosemary, and thyme were
of using plant-based remedies for medicinal
commonly used for their antiseptic properties,
purposes. The Roman naturalist Pliny the Elder
while chamomile and lavender were used for
wrote a comprehensive work on natural history
their calming effects. Other herbs, like ginger and
called the Naturalis Historia, which included a
cinnamon, were used for their warming properties
section on medicinal plants. This text, written
and to stimulate circulation. The use of herbs was
in the 1st century CE, describes the medicinal
not limited to just internal consumption, many
properties of over 500 different plants and
were also used topically for things like wound
is considered a valuable resource on ancient
healing, and skin irritation.
Roman herbal medicine. The Romans were also
influenced by the Greek tradition of using herbs
for medicinal purposes. The Roman physician
Dioscorides wrote a text called De Materia Medica,
which was a compilation of Greek and Roman
knowledge on medicinal plants. This text, written
in the 1st century CE, is considered one of the
most important works on herbal medicine and was
widely used throughout the Roman Empire and
beyond.

8
 understanding the benefits of herbal medicine and
how it can be used in combination with modern
medicine to promote health and well-being. In this
book, we will explore the benefits of using herbal
remedies, as well as provide practical information
on how to safely use and create your own herbal
remedies at home. We’ll also delve into the world
of herb gardening, and provide tips on how to
grow and harvest your own herbs for use in
remedies.

So whether you’re a seasoned herbalist or just

starting to discover the wonders of natural
remedies, this book is for you. Let’s dive in and
learn about the power of plants to heal and
improve our overall wellbeing.

Statue of Avicenna, one of the greatest contributors

to medicine during the Islamic Golden Age

The Modern Era

In the modern era, there has been a shift towards
scientific medicine and a marginalization of herbal
medicine. With the advent of new technologies
and advances in medical research, traditional
methods of healing, such as herbal medicine, were
often viewed as less effective and less reliable.
This led to a decline in the use of herbs as a form
of treatment, and they were often relegated to the
realm of alternative or complementary medicine.

However, in recent decades, there has been a

resurgence of interest in herbal medicine. This
has been driven by a growing awareness of the
limitations of conventional medicine, and a desire
to explore more natural and holistic forms of
treatment. People have become more interested in

9
How To Prepare Herbal Remedies
Processing and preparing herbs is important Make sure the bundles are not too large, as
in creating effective and safe herbal remedies. this can slow down the drying process.
There are many different methods for preparing
herbs, each with its own unique benefits and 5. Hang the Herbs: Hang the herb bundles
considerations. In this section, we will explore upside down in a well-ventilated, dry area,
the various ways to process and prepare herbs, such as a warm, dry room or a covered
including methods such as infusion, decoction, porch. Avoid areas that are damp or have
tincture, ointment, and more. By understanding direct sunlight, as this can cause the herbs to
the different options for processing and preparing lose their flavor and color.
herbs, you can create the most effective and 6. Dry the Herbs: Allow the herbs to dry for
suitable remedies for your needs. several days until they are completely dry
and brittle. You can test for dryness by
crushing a small leaf between your fingers; if
Drying Herbs it crumbles easily, the herbs are dry.

Drying herbs is one of the oldest and most 7. Remove the Leaves: Once the herbs are dry,
traditional methods of preservation. It’s an easy remove the leaves from the stems and
and cost-effective way to extend their shelf love discard the stems. Store the leaves in an
and ensure that you have a supply of flavorful and airtight container, such as a glass jar with a
aromatic herbs throughout the year. Here’s how to tight-fitting lid.
dry herbs properly:

1. Choose your Herbs: Select fresh herbs

from your garden or buy them from a local
market. Any herb can be dried, but some
herbs like rosemary, thyme, sage, and
oregano are particularly well-suited for
drying.

2. Harvest the Herbs: It’s best to harvest your

herbs early in the day, after the dew has
evaporated, but before the sun gets too
hot. This ensures that the herbs are at their
freshest and most flavorful. Cut them just
above the leaves, leaving a few inches of Freshly harvested herbs hanging in
stem attached. the sun, ready to be transformed into
3. Wash and Dry the Herbs: Rinse the herbs healing remedies.
under cold running water and pat them dry
with a paper towel or clean kitchen towel.
Dried herbs can be stored for up to a year, and
Make sure they are completely dry before
they’re perfect for use in teas, infusions, and many
proceeding to the next step.
dishes.
4. Bundle the Herbs: Tie the herbs together in
small bundles using twine or rubber bands. When storing dried herbs, make sure to keep them

10
in a dry, cool, and dark area, preferably without may be more suitable for different purposes.
oxygen. If you plan on storing dried herbs for a
prolonged time, consider vacuum sealing them for • Consider your personal preferences. Do you
maximum longevity. prefer the convenience of capsules? The
ritual of brewing a cup of tea? The versatility
To use dried herbs, simply crush the leaves of an infused oil? Choose a preparation
between your fingers or grind them with a mortar method that you will enjoy using.
and pestle to release their flavor. Ultimately, the best way to take a herb is the way
that works best for you. Don’t be afraid to try
different preparation methods and see what works
What’s The Best Way To Take A best for you. With time and experience, you will
Herb? discover what works best for you and your body.

There isn’t a one-size-fits-all answer to this

question, as the best way to take a herb will Infusion
depend on the specific herb and your individual
needs and preferences. The preparation technique Infusion remains a staple in herbal preparations,
used to extract the beneficial compounds from particularly for herbs teeming with volatile
herbs can significantly impact the chemical oils, like chamomile or peppermint. While hot
properties of the resulting liquid. One method, infusions rapidly extract desired compounds,
decoction, involves simmering the herbs for an they can sometimes compromise delicate
extended time. This approach is particularly phytochemicals, thus potentially diminishing
effective for extracting compounds from harder their synergistic benefits. Cold infusions, being
plant parts like roots, bark, and nuts. The gentler and more prolonged, preserve these fragile
prolonged heating time and higher temperatures compounds, optimizing the benefits derived from
can result in a liquid with a higher concentration the herb. Your regular tea is a quintessential hot
of oil-soluble compounds. On the other hand, the infusion example.
infusion method involves steeping the herbs for
a shorter time. This technique is used for softer Here are liquids you can use as a solvent for
plant parts like leaves, flowers, and berries. The infusion:
shorter steeping time and lower temperatures
can produce a liquid with a higher concentration • Water is the most common solvent for
of water-soluble compounds. It’s important to making herbal infusions.
note that each method has its own advantages,
• Alcohol effectively extracts various
depending on the herb or plant used and the
compounds from herbs, including alkaloids,
desired outcome.
flavonoids, and essential oils.
That being said, a few general considerations can • Glycerin is a sweet, clear liquid used as a
help guide your decision: solvent in making tinctures. It is less potent
than alcohol, but it is a good option for
• Consider the herb’s active components and making tinctures for children or people
how the body best absorbs them. Some herbs sensitive to alcohol.
are best taken as teas, while others are more
effective in a topical ointment. • Vinegar is another solvent used to make
herbal infusions. It is particularly useful for
• Think about your goals for taking the herb. extracting minerals and other nutrients from
Are you looking to address a specific health herbs.
concern or just hoping to support overall
wellness? Different preparation methods • Oil can also be used as a solvent to make

11
 infusions. They can also be used as a base liquid can be consumed directly or used as a base
for other preparations, such as ointments or for other mixtures. Given the prolonged cooking
salves. time, a decoction might have a robust flavor,
which some may prefer to sweeten with natural
Not all herbs are suitable for all solvents, and additives like honey. It’s crucial to be selective
using the wrong solvent may not extract the with your herbs for decoction, as some might lose
desired compounds from the herbs. their medicinal properties with extended heating.

Here’s how to make a decoction:

1. To make a decoction, add the herbs to a pot

of water or oil and bring them to a boil.

2. Reduce the heat and simmer for 10-30

minutes, depending on the herb and desired
strength.

3. Strain the herbs and discard them.

Tincture
Herbal teas are one of the most Tinctures are concentrated herbal extracts created
common infusion preparations by immersing herbs in alcohol. Their popularity
stems from their convenience and extended shelf
life compared to other herbal preparations like
Here’s how to make an infusion: teas or decoctions. Administered in minimal
doses, usually a few drops at a time, they can be
8. Add a small amount of dried or fresh herbs taken sublingually, ensuring rapid absorption into
to a solvent to make an infusion. The water the bloodstream. Alternatively, they can be diluted
can be cold or hot depending on the infusion in water or juice for consumption. The alcohol
style and herb. not only acts as a preservative but also effectively
extracts the beneficial compounds, often working
9. Cover and steep, depending on the herb and
to pull out the synergistic properties inherent in
desired strength.
the mix of herbs. The proportion of herb to the
10. Strain the herbs and discard them. liquid in a tincture will depend on the specific herb
and the intended potency. While typically crafted
with dried herbs, fresh herbs can also be utilized.
Decoction The choice of alcohol, whether it’s high-proof
variants like vodka, brandy, or gin, or alternatives
Decoction is similar to infusion but involves like glycerin for those sensitive to alcohol, can
simmering the herbs in water for longer vary. For herbs that might have a strong taste or
durations. This method is specifically useful diminish in potency when exposed to heat or light,
for harder plant parts such as roots, bark, and tinctures offer an ideal solution.
nuts. These robust parts often contain multiple
compounds that, when released together Here’s how to make a tincture:
through the extended simmering, can produce
a synergistic therapeutic effect. Decoctions are 1. Add herbs to a sealable container of alcohol.
suitable for making syrups, tinctures, and other The ratio depends on what recipe you’re
concentrated herbal remedies. The resulting following.

12
 2. Seal the container and store it in a cool, dark a good emollient, and the skin easily absorbs
place for 2-6 weeks, shaking it daily to help it.
extract the active compounds.
• Cocoa butter is a vegetable fat obtained
3. Strain the herbs and discard them. from the cocoa bean. It is used as a base in
ointments because it is a good emollient and
has a pleasant aroma.

• Shea butter is a vegetable fat obtained from

the nuts of the shea tree. It is used as a base
in ointments because it is a good emollient
and it has anti-inflammatory properties.

• Food oils like olive, coconut, sweet almond,

sunflower, or grapeseed oil can be used as a
base for ointment. They can be infused with
herbs and beeswax to make a semi-solid
preparation.

Note: You can use some of these bases alone, but

Tinctures are commonly taken via a
typically a combination of 2 or more is used to get
few drops underneath the tongue
the desired consistency. It is important to
remember that not all oils are good for all skin
Ointment types, so it is best to test them on a small area of
skin before using them in a larger area.
Ointment is a topical preparation made by mixing
herbs with a fatty base. Ointments are useful
for treating skin conditions or sore muscles.
Ointments are a good choice for herbs best
applied directly to the skin, such as calendula or
comfrey.

The base is typically made up of oils and waxes

when making an ointment. Here are some
common bases used in ointment making:

• Beeswax is a natural wax obtained from

bees’ honeycomb. It is a popular ingredient
in ointments because it helps to thicken the
Ointment is made by mixing active
mixture and makes it semi-solid. It is also an
ingredient into a fatty base
emulsifier, which helps to bind the oil and
water-based ingredients together.
Here’s how to make ointment:
• Petroleum jelly, also known as vaseline, is
a by-product of the oil industry. It is used 1. Gently heat the fatty base in a double boiler
as a base in ointments because it is a good until melted.
emollient that helps moisturize and protect
the skin. 2. Add herbs and continue to heat until the
herbs are fully infused into the oil.
• Lanolin is a wax from sheep’s wool. It is a
popular ingredient in ointments because it is 3. Strain the herbs and discard them.

13
 4. Allow the ointment to cool and solidify Syrup
before transferring it to a jar or tin.
Syrup is a sweet, medicinal preparation made by
mixing herbs with sugar or honey. Syrups are used
Poultice
to administer herbs in a form that is easy to take
and palatable, especially for children or people
Poultice is a herbal remedy that involves applying
who have trouble swallowing pills. You can use
a warm, moist mixture of herbs directly to the
them to treat various conditions, such as coughs,
skin. The herbs are typically ground or mashed
sore throats, and respiratory infections.
and are applied to the skin in a paste form.
Poultices are used to promote healing, reduce
Here’s how to make syrup:
inflammation, and relieve pain. They can be
applied to various ailments, including bruises,
1. Bring water to a boil in a small saucepan.
sprains, strains, and skin infections.
2. Once it starts boiling, add sugar or honey
and stir until completely dissolved.

3. Add the herbs and reduce the heat to low.

4. Simmer for about 15-20 minutes or until the

liquid has reduced by about half.

5. Remove from heat and let it cool for a few

minutes.

6. Strain the liquid through a fine mesh

strainer or cheesecloth to remove the herb
particles.

7. Pour the syrup into a clean bottle or jar, and

Poultice applied to a man’s knees
store it in the refrigerator.

Note: You can adjust the ratio of sugar to water

To make and use a poultice: depending on the desired consistency, and the
type of herbs used can also vary.
1. Mix a small amount of water with the herbs
to create a paste.
Capsules
2. Apply the poultice to the affected area and
cover it with a cloth or bandage.

3. Leave the poultice in place for 20-30

minutes or longer if desired.

4. The area is cleaned with warm water and

dried.

Note: It’s important to note that poultices should

not be used on broken skin or open wounds
and that if you have any concerns about using
a poultice, it’s always best to consult a qualified Capsules are an easy way of ingesting
healthcare professional. herbs without tasting them

14
Capsules are a convenient way to take herbs, as use caution and follow proper guidelines when
they are easy to swallow and do not have a taste. using essential oils.
To make capsules, fill empty capsules with dried,
powdered herbs. Capsules are a good choice for
herbs that are unpleasant to taste or difficult to
prepare in other ways, such as cayenne pepper.

Essential Oils

Essential oils are concentrated plant extracts

made using steam distillation or other methods.
Essential oils are highly potent and should be used
with caution. To use essential oils, dilute them in Essential oils may be extracted
a carrier oil or other base before applying them from many different herbs
to the skin. Essential oils can be used topically,
aromatically, or internally, depending on the oil. Hydrosols
Essential oils are a good choice for herbs that are
difficult to prepare in other ways or that have a During the steam distillation process, volatile
strong aroma, such as lavender or tea tree. aromatic compounds from plants are carried
by steam, leading to the separation of essential
There are several methods for making essential oils and hydrosols. While essential oils are
oils at home, although it is generally more difficult concentrated and potent, hydrosols contain
and time-consuming than purchasing them from a diluted traces of these compounds along with
supplier. The most common method for extracting water-soluble plant components. This mildness
essential oils from herbs is steam distillation. makes hydrosols remarkably safe for pregnant
women and babies.
Here’s how to extract essential oils using steam
distillation: Hydrosols, also referred to as floral waters, herbal
distillates, or plant waters find applications
1. Assemble distillation kit with flask, in skincare, aromatherapy, culinary practices,
condenser and collection flask. and even household cleaning. Because of their
2. Add plant material and water to distillation lower concentration, they’re generally safe to
flask. use directly on the skin, making them excellent
options for facial toners, refreshing mists, and
3. Heat until steam rises. soothing body sprays.

4. Condense steam through condenser, A scientific study published in the Evidence-

collecting essential oil in collection flask. Based Complementary and Alternative Medicine
5. Separate essential oil from water in the journal in 2018 demonstrated that rose hydrosol
collected liquid. has potent antimicrobial properties, making it a
brilliant natural alternative to chemically laden
It is important to note that making essential oils at disinfectants. Other hydrosols, like lavender
home is labor-intensive and may not be practical and chamomile, are known for their calming
for large quantities of oils. It is also important to and stress-relieving effects. They can be used as
be aware of any potential safety concerns when spritzes on your pillow or bed linen to aid restful
using essential oils, as some oils can be toxic or sleep.
irritant when used improperly. It is always best to

15
Certain hydrosols can even be consumed. Think 30 minutes. Make sure to keep an eye on the
peppermint hydrosol for digestive discomfort or water level in the pot and the ice on the lid,
rose hydrosol for uplifting one’s mood. But, here’s replenishing as needed.
the golden rule: Always consult with a healthcare
professional before taking any hydrosols 9. Collection: After simmering, turn off the
internally. Safety first, folks! heat and let everything cool down for a bit.
Once cool, you can carefully remove the bowl
To make your own hydrosol, you’ll need a heat from inside the pot. The liquid in this bowl is
source, a large pot with a lid, clean water, ice, a your hydrosol.
heat-safe bowl, and, of course, your chosen plant 10. Storage: Transfer the hydrosol into a
material. sterilized glass bottle or container using a
funnel. Seal tightly. Store in a cool, dark
Here’s a simple step-by-step instruction to make place or refrigerate. It’s best to use your
your own hydrosol at home: hydrosol within 6 months.

1. Preparation: Begin by thoroughly cleaning And that’s it! You’ve made your own hydrosol.
and then sterilizing all your equipment. This Enjoy experimenting with different plant
will ensure that no contaminants end up in materials to find your favorite scents and uses.
your hydrosol.

2. Herb Placement: Place the brick or the small

heat-proof bowl upside down in the center
of the large pot. Arrange your fresh herbs or
flowers around this brick or bowl.

3. Water Addition: Pour distilled water over

the herbs until they are just covered. The
water shouldn’t touch the top of the brick or
small bowl.

4. Collection Bowl: Place the stainless steel

or glass bowl on top of the brick or the
small bowl. This will be where the hydrosol
Rosemary hydrosol provides
condenses and collects.
invigorating and clarifying effects.
5. Lid Position: Put the pot lid upside down (so
that the handle is inside the pot). This allows
the steam to condense on the lid and then
drip into your collection bowl.

6. Heating: Heat the pot on a low to medium

setting. As the water heats up, it will turn
into steam, passing through the plant
material and capturing its essence.

7. Ice on Lid: As the steam starts to rise, place

ice cubes on top of the inverted pot lid. This
helps the steam to condense faster and drop
into the collection bowl.

8. Simmering: Allow the pot to simmer for 20-

16
Medicinal Herbs Facts
In this section, we will be exploring a variety of medicinal
herbs that have been used for centuries to treat a wide
range of ailments. From soothing sore throats to reducing
inflammation, these herbs have been trusted by many
cultures around the world for their healing properties. As
we delve into the history and science of each herb, you will
gain a deeper understanding of how they can be used to
improve your overall health and wellbeing.

We will begin by discussing the origins of each herb,

including where they are native to and how they have been
used throughout history. We will then delve into the latest
scientific research on the effectiveness of each herb and its
potential benefits and risks. Our modern research section
is backed with recent studies, cited in the back of the book,
so you can reference the citation page if you want to learn
more about the study.

In addition to the detailed information provided, this

section also includes clear and detailed pictures of each
herb, making it easy to identify and differentiate between
them. This is especially useful for those who are looking to
grow their own medicinal herbs.

As you read through this section, you will gain a deeper

understanding of the power of medicinal herbs and how
to use them for optimal health benefits. And, as you move
on to the next section of the book, you will find more
detailed instruction on how to grow and use these herbs for
medicinal purposes, with clear pictures for identification
and use.

So, join us on this journey as we explore the world of

medicinal herbs and discover the natural power of nature’s
medicine cabinet.

A complete citations list is available online at:

www.ancientremediesrevived.com/book/citations

Growing information for some common herbs is also

located at:

www.ancientremediesrevived.com/book/growing

17
 ALMOND

Prunus dulcis The almond is also the name of the edible and widely
cultivated seed of this tree. The fruit of the almond is

Almond a drupe, consisting of an outer hull and a hard shell

with the seed, which is not a true nut, inside.
Boosts Brain Health and Heart Wellness
Mentioned in the Bible as a symbol of watchfulness and promise, almonds have been a staple in Mediterranean
diets and traditional Indian medicine for centuries. The scientific name “Prunus dulcis” derives from the word
‘dulcis’, meaning sweet, as sweet almonds are the variety typically eaten.

mass and fat mass, and improve Parts Used:

metabolic health. They may also Seed (nut) and oil
lower cholesterol, heart disease
risk, and blood pressure.(719) Preparations:
□ Almond oil has anti- Almonds can be eaten raw or
inflammatory, immunity- roasted as a snack, used in cooking
boosting, and anti-hepatotoxicity and baking, or processed into
effects. It also leads to many almond milk, butter, and oil.
gastrointestinal health benefits, Almond oil is popular in natural
as well as cardiovascular benefits. skincare products and can be
(720) applied topically.
□ Almonds are a nutritious
Dosage:
food with health-promoting
compounds, offering protection □ Dietary: A handful of almonds
Region:
against diabetes, obesity, (about 23 nuts) is a healthy daily
While originally native to Western metabolic syndrome, and portion. Almond milk or butter
Asia and North Africa, almonds are cardiovascular diseases.(721) can be used as a dairy substitute
now widely grown in California, in various recipes.
Spain, Italy, Australia, and other □ Almonds contain a wide variety
of proteins that the human body □ Topical: Almond oil can be
Mediterranean countries.
requires for regular function. applied directly to the skin
Ancient Uses: (722) or mixed with other natural
ingredients for homemade
□ Revered in ancient cultures, □ Almond oil has been used for
skincare products. A few
almonds were found in centuries in complementary
drops are sufficient for a single
Tutankhamun’s tomb in Egypt (c. medicine for its health benefits,
application.
1325 BC), suggesting their valued including anti-inflammatory,
status in the diet of ancient immunity-boosting, improved Synergies:
Egyptians. bowel transit, reduced colonic
cancer risk, and cardiovascular
□ Almonds have been considered
benefits. (723) Almond and Olive
a ‘brain food’ in traditional
cultures, used to enhance Combination of olive fruit and
cognitive functions and memory. almond skin extracts, rich in
hydroxytyrosol and polyphenols, is a
□ Ancient practitioners
suitable and secure oral supplement
recommended almonds for
that helps to reduce cardiovascular
heart health, recognizing their
risk in people with high cholesterol
potential in lowering bad
Almond nuts levels in blood.(724)
cholesterol.
□ Almond oil has been traditionally
Side Effects:
Almond and Cashew
used for improving complexion Almonds are safe for most people,
and skin tone, being a popular but excessive consumption can Combination of almonds and
ingredient in ancient cosmetics lead to vitamin E overdose, cashew nuts have high energy, fat,
and skincare routines. gastrointestinal issues, or worsen folic acid, riboflavin, vitamin- C,
nut allergies. Consult a healthcare iron and calcium. It is the most
Modern Research: provider if you have nut allergies or cost-effective option for lactating
other concerns. mothers for milk synthesis.(725)
□ Almonds can help decrease body

18
 ALOE VERA

Aloe vera Aloe vera is a succulent plant with thick, fleshy

leaves that grow up to 90 cm (35 inches) long. It

Aloe Vera produces yellow or orange flowers on tall stalks

Soothes Skin and Aids Digestion

Admired by Queens Cleopatra and Nefertiti for its beauty-boosting qualities, historical icons like Alexander the
Great and Christopher Columbus used aloe vera to heal their soldiers’ battle wounds. Named after “alloeh” (Arabic
for “shining bitter substance”) and “verus” (Latin for “true”), aloe vera remains popular today for its skin benefits.

nipples, genital herpes, psoriasis, capsule or liquid form. Extract it

chronic wounds, and pressure from the plant or find the recipes
ulcers by enhancing skin in this book to make creams and
moisture retention.(4) lotions. You can also purchase
□ Aloe vera juice can reduce ready-made aloe vera gel at a health
gingivitis when used as a shop or pharmacy.
mouthwash after scaling Dosage:
treatment; treat dental plaques,
inflammation of the gums, and □ Oral: Take 10-50 ml of aloe vera
tooth decay.(5) juice with warm water daily
on an empty stomach in the
□ A 2017 study suggests aloe morning for detoxification and
vera as a viable alternative for productivity, or add 2 oz to your
corticosteroids in treating painful fruit juice, smoothie, or mocktail.
Region: mouth lesions, with fewer side
effects.(6) □ Topical: Cut the aloe leaf, apply
Native to the Arabian Peninsula, the clear gel to your face and
Aloe vera is now widely cultivated in □ Aloe vera’s bioactive compounds dry skin up to four times daily
arid, temperate, and tropical regions have been studied for their for safe use. Or, use aloe vera
worldwide. potential in cancer prevention creams, facewashes, or lotions.
and treatment, with comparisons
Ancient Uses: to standard drugs, suggesting Synergies:
promising effects.(7)
□ Gut Guardian: A millennium ago,
aloe’s laxative properties were Side Effects: Aloe vera and Tea tree oil
revered, from ancient Egyptian
scrolls in 1552 B.C. to St. Overconsumption of aloe vera for Aloe vera and tea tree oil
Hildegard of Bingen’s middle-age digestion may result in cramps and mouthwashes reduce plaque,
practices combating gastric woes. diarrhea due to aloin, a laxative. gum inflammation, and harmful
Diabetics should consult a doctor bacteria as effectively as traditional
□ Hair’s Best Friend: Aloe, a green before oral intake as it may lower options. Mix ½ cup aloe vera juice,
genie, banishes pesky dandruff blood sugar. 5-10 drops tea tree oil, and 1½
and itchy scalps. Plus, it’s a secret tsp baking soda in a cup of filtered
weapon for luscious, healthy water to create the mouthwash.(8)
locks.
□ Skin Soother: Aloe has been
Aloe vera and Licorice
applied topically, aiding with
burns, cuts, dry skin, psoriasis, A hair tonic made using aloe vera
and sunburns. Even Aristotle (3/4) and licorice (1/4) can improve
urged Alexander the Great to the length, growth rate, and volume
capture Socotra Island for its of the hair.(9)
Aloe vera gel
lush aloe groves - a bountiful loot
to treat battle wounds! Parts Used:
Aloe vera and Manuka honey
Gel extracted from the leaves
Modern Research: Mixed aloe vera and manuka honey
□ Aloe vera can prevent skin ulcers Preparations: (2:1) in wound dressings promotes
and expedite healing for burns, You can use Aloe vera gel topically healing, prevents scarring, and
postoperative wounds, cracked or consume it as a supplement in offers antibacterial benefits.(10)

19
 ANISE

Pimpinella anisum Anise is an annual herb with delicate, fern-like leaves and
small, white flowers. It grows up to 60 cm (24 inches) tall

Anise and produces highly fragrant small, brown seeds.

Aids Digestion and Supports Reproductive Health

Anise, a prized spice, once utilized as currency and has a rich history dating back to 2000 B.C. Ancient Egypt
recognized its healing properties, and it even appears in the Bible as a form of taxation. Today, Anise remains a
culinary superstar, known for its sweet, licorice-like flavor used in baking, liqueurs, and perfumes.

clear the respiratory system. Preparations:

□ Acts as a sleep aid: Anise’s □ Use anise oil and seeds as
sedative properties make it a flavoring in soups and curries.
natural sleep aid as it may relax □ Take anise supplements in
the body and mind for a peaceful capsule or tincture form.
slumber.
□ Store anise oil and powder for up
□ Treats bad breath: Anise’s to four weeks.
antimicrobial properties make
it perfect for dealing with bad Dosage:
breath by killing mouth bacteria.
□ Anise Extract: Between 110 and
Modern Research: 330 mg of anise extract can be
taken orally for up to four weeks.
Region: □ A 2016 study shows that Anise
extracts and its essential oils □ Anise oil: Try 0.1–0.2 mL daily.
Anise is native to the eastern
may stop the overgrowth of □ Anise seeds: Take 1-2 teaspoons
Mediterranean region and
gastric cancer cells, potentially of anise seed powder daily for up
Southwest Asia. It has since spread
combating gastric or stomach to 2 months for medicinal use.
to Europe, the Middle East, and
cancer.(11)
North America. Synergies:
□ Anise may help reduce the
Ancient Uses: symptoms of premenstrual
□ Digestive health: Anise has syndrome or PMS in women
when taken regularly before and Anise, Fennel, and Celery
been a natural digestive aid for
centuries to relieve symptoms of during their periods.(12) A combination of anise, fennel, and
bloating, gas, and indigestion. □ Several studies on Anise seeds celery seed extracts (10% each) in
After their feasts, the ancient report various beneficial a syrup may be beneficial for PCOS
Romans served spicy, sweet properties such as analgesic treatment, a condition that affects
cakes stuffed with Anise to avoid or pain-killing capabilities, women’s ovaries.(14)
indigestion or other stomach- anticonvulsant, antifungal,
related discomforts. antimicrobial, antioxidant,
□ Reproductive health: Anise antiviral, and muscle relaxant. Anise and Chamomile
was used to aid childbirth and It is beneficial for period cramps A combination of chamomile and
stimulate milk production in and menopausal hot flashes.(13) star anise infusions seems to have
breastfeeding mothers. It may a positive effect on the gut and
Parts used:
also regulate menstrual cycles could be used as an alternative
and relieve cramps. Seeds treatment to traditional medicines
□ Respiratory health: Ancient for diarrhea.(15)
physicians like Dioscorides and
Hippocrates often prescribed
Anise to their patients as a Anise and Thyme
traditional remedy to eliminate Thyme and anise essential oils,
mucus and ease coughs and along with methanolic extracts,
colds. Dioscorides said it would possess antibacterial properties,
“dissolve, dry, and warm,” while making them effective against
Hippocrates declared it would Anise oil bacterial infections.(16)

20
 APPLE CIDER VINEGAR

Apple cider vinegar, crafted from fermented apple

juice, boasts a tangy flavor and strong scent.

Apple Cider Vinegar Through fermentation, it gains acetic acid, beneficial

bacteria, and trace minerals like potassium.
Enhances Digestion and Controls Blood Sugar

Hippocrates, the father of medicine, used it for wound cleaning over two thousand years ago. Its popularity soared
in the 1970s in America, where it was touted for weight loss and other health benefits. Today, it’s a staple in many
health enthusiasts’ diets for its role in improving digestion and regulating blood sugar levels.

Consuming apple cider vinegar in

large amounts can lead to tooth Synergies:
enamel erosion, throat irritation,
and may interact with certain
medications. It should be diluted
before consumption. Apple cider vinegar, Honey, Garlic,
Ginger, and Lemon
Parts used: Herbal extract prepared from apple
Fermented juice of crushed apples cider vinegar, honey, garlic, ginger,
and lemon has been shown to have
Preparations: cardio-protective effects in animal
□ Apple cider vinegar can be models with high cholesterol and
consumed diluted in water or triglycerides in their blood.(772)
Region: used as a salad dressing. It’s
Apple cider vinegar is produced also popularly mixed with honey
worldwide, with its quality and or lemon for additional health Choose organic, unfiltered
flavor varying based on the apple benefits. Topically, it can be used apple cider vinegar with “the
varieties used and the production in diluted form as a skin toner or mother” for maximum health
methods. hair rinse. benefits. This natural mix of yeast
and bacteria boosts its nutrient
Ancient Uses: Dosage: profile.
□ Apple cider vinegar has been □ Oral: 1-2 tablespoons diluted in
traditionally used as: a large glass of water, consumed
before meals for digestive
□ Digestive Tonic: Known to aid
benefits.
digestion, it’s been used to
alleviate stomach aches and □ Topical: Dilute with water (1 part
bloating. vinegar to 3 parts water) for use
on skin or hair.
□ Blood Sugar Regulator: Its
ability to moderate insulin levels
has made it popular for those
managing diabetes or trying to
stabilize blood sugar.
□ Weight Loss Aid: Often included
in diets for its potential to
increase satiety and reduce
appetite.

Modern Research:
□ Apple vinegar may have
beneficial health effects, such Fresh apples and apple
as weight loss, lowering blood cider vinegar
glucose levels, and reducing the
risk of heart diseases.(771)

Side Effects:

21
 ARNICA

Arnica Montana Arnica is a perennial herb with round, hairy stems that can grow
up to two feet. Its yellow-orange flowers are similar to daisies. Its

Arnica leaves are bright green; the lower leaves have rounded tips, and
the upper leaves are slightly hairy and toothed.
Alleviates Bruises and Reduces Inflammation
Arnica’s soft, lambswool-like leaves led people to refer to it simply as “arni”, the Greek word for lamb. Arnica,
a member of the sunflower family , is also called “leopard’s bane,” “mountain tobacco,” and “wolfsbane.” Arnica
gained fame in 16th-century German folk remedies, treating injuries, bruises, inflammation, and skin problems.

and promote healing. Preparations:

□ You can apply it topically as
Modern Research:
cream, ointment, or oil.
□ A 2020 study supports the
□ Do not take it orally without
traditional use of Arnica to
medical supervision.
treat skin issues. Its ointment
could reduce inflammation and
oxidative damage caused by
acute UVB radiation.(807)
□ Arnica extract is rich in
antioxidants that can prevent
the damage caused by free
radicals and help our brain
work better by slowing down
certain processes that can cause Arnica is mostly used as an oil or
Region: Alzheimer’s disease.(808) ointment due to its oral toxicity
Originating from European □ When Arnica preparations are
meadows, Arnica is now found applied to your skin, the active Dosage:
worldwide, including in North compounds can penetrate □ Topical use: Apply a small
America. through the top layer and amount of Arnica cream, oil, or
reduce inflammation, providing ointment on the affected area
Ancient Uses: relief from inflammatory skin as needed. Just don’t use it on
□ Arnica heals bruises, sprains, and conditions. Evidence indicates open wounds without a doctor’s
other injuries. It can stimulate that Arnica could be an advice.
circulation and reduce swelling. alternative to pain-relievers.(17) □ □ Homeopathic use: Use
□ Even literacy legend Johann □ An ethanolic preparation of store-bought Arnica tablets or
Wolfgang von Goethe—aka “the equal parts of arnica, calendula, supplements as indicated by
Shakespeare of Germany”— St. John’s wort, and comfrey the product label, while also
appreciated the analgesic extracts (diluted 1:100) has been consulting your doctor to ensure
properties of arnica. He regularly shown to have faster wound your safety.
brewed Arnica tea, which helped healing (a homeopathic medicine
him recover from a heart attack. named Similasan® Arnica plus Synergies:
He lived 83 years, way beyond Spray).(18)
the average life expectancy (30
years) of German men in the Side Effects: Arnica and Hydroxyethyl salicylate
early 18th century. □ Arnica can cause serious side Arnica combined with hydroxyethyl
□ Arnica reduces muscle soreness effects such as gastrointestinal salicylate (HES, an active
and inflammation, easing the upset, nausea, vomiting and ingredient in pain-relief patches)
lives of arthritis and fibromyalgia abdominal pain when taken in a preparation called Sportino
patients. orally due to helenalin, a toxin Acute Spray, shows significantly
that can be poisonous in large greater analgesic effects on sports
□ Arnica helps in wound healing amounts. volunteers. The combination can
while keeping scars in check,
therefore be used as an effective
thanks to its antimicrobial Parts used: painkiller.(19)
properties that prevent infection
Fresh or dried flower heads

22
 ARUGULA

Eruca sativa Arugula is a leafy green vegetable with a peppery

flavor, belonging to the Brassicaceae family. It has long,

Arugula serrated leaves and is commonly used in salads. Arugula

is rich in vitamins and minerals, especially vitamin K.
Enhances Bone Health and Aids Digestion
Known since Roman times, arugula was not only a popular salad ingredient but also used for its seeds’ oil and
aphrodisiac properties. Its name derives from the Latin word “eruca,” which means “caterpillar,” likely referencing
the plant’s caterpillar-like shape. In ancient texts, arugula was often associated with health and vitality.

calcium, dietary fiber, potassium, be pressed to extract oil, which

sulfur, and iron, and is low in is used in culinary and medicinal
calories.(728) applications.
□ Arugula has many health- Dosage:
promoting properties and has
been used as a digestive aid, □ Culinary: Incorporate fresh
diuretic agent, kidney and skin arugula leaves into salads,
disorder cure, and aphrodisiac sandwiches, or as a pizza topping
since ancient times.(729) for a peppery flavor. There is no
specific dosage, but it is generally
Side Effects: consumed in moderate amounts
Generally safe when consumed as part of a balanced diet.
in moderate amounts; however, □ Topical: Arugula seed oil can be
large quantities might irritate the used topically for its soothing
digestive tract. People with thyroid properties, though it is more
Region: conditions should consult a doctor commonly used in culinary
Native to the Mediterranean region, before consuming large amounts contexts.
arugula is now widely cultivated due to its goitrogenic properties.
globally, especially in Europe, North Parts Used:
America, and parts of Asia.
Leaves and seeds
Ancient Uses: Synergies:
□ Bone Strengthener: Rich in
Vitamin K, arugula has been
traditionally used to support
bone health and prevent Arugula and Mild greens
osteoporosis. Due to its peppery flavor, you can
□ Digestive Aid: Its peppery leaves mix arugula with other milder
are known for stimulating the greens, such as watercress and
digestive system and aiding in romaine.(730)
gut health.
□ Vitality Booster: Historically,
arugula has been consumed
to boost energy and vitality, Arugula and Olive oil
especially in Roman and
Egyptian cultures. Sauté arugula in a small amount
of extra virgin olive oil and season
Modern Research: with freshly ground black pepper
Fresh arugula leaves and freshly grated Parmesan
□ Purple arugula leaves provide
cheese. Eat it as a side dish or
many beneficial nutrients,
Preparations: top a baked potato to utilize the
mainly high levels of
Arugula is most commonly eaten synergistic digestive effects of this
anthocyanins.(726, 727)
fresh in salads but can also be combination.(731)
□ Arugula is high in vitamins A, K,
lightly cooked and added to pasta,
C, antioxidants, phytonutrients,
soups, and sauces. The seeds can

23
 ASHWAGANDHA

Withania somnifera Ashwagandha is a shrub that grows up to 1.5

meters (5 feet) tall. It has oval-shaped leaves

Ashwagandha and produces small, greenish-yellow flowers

and small, orange-red berries.
Stress Relief and Immune Booster

Ashwagandha, also known as ‘Indian Ginseng’ or ‘Winter Cherry,’ is a prized herb in Ayurvedic medicine, often
called the ‘King of all Ayurvedic herbs.’ This unique plant aids in managing stress and promoting mental and
physical strength. Its Sanskrit name, meaning ‘horse smell,’ refers to its roots’ strong, pungent, earthy aroma.
stress.(20)
□ Ashwagandha is rich in
antioxidants. It can help with
stress and inflammation and
keep your immune system
stronger by fighting free radicals.
(810)
□ A study suggests that
Ashwgandha might help
reduce cancer-related fatigue
and improve the quality of
life for breast cancer patients
undergoing chemotherapy.(21) Ashwagandha roots, leaves,
and berries
Region: Side Effects:
Ashwagandha is native to India, □ Taking too much may cause
Nepal, and Sri Lanka but is now stomach upset or diarrhea. Synergies:
widely cultivated worldwide.
Parts used:
Ancient Uses:
Roots and leaves
□ Ayurveda is a 3,000-year-old Ashwagandha and Beta-glucan
traditional medicinal system Preparations: Combining beta-glucan (a fiber
from India that describes □ Decoction and Tea: Boil 1 tsp in oats or barley grains) with
Ashwagandha as a “Rasayana,” dried root in a cup of water ashwagandha can enhance your
or a substance that boosts your for 20-45 mins for tea. Mix immune system and reduce
health and promotes longevity. powdered root with spices such stress by making certain immune
It’s also considered to be a as cinnamon or ginger. Add processes work better together,
“rejuvenating herb”. almond or regular milk for a providing a more powerful boost to
□ Ashwagandha has been used traditional Indian drink, or your immune system.(22)
in Chinese medicine for a long blend with ghee or honey.
time as well. In Pinyin (the □ Tincture: Soak dried roots in
official romanization system for high-proof alcohol. Take 1/4 tsp
Standard Mandarin Chinese in thrice daily. Ashwagandha and Punarnava
China), Ashwagandha is called
Shiu Qie. Dosage: Taking 12 grams of granules of
Ashwagandha and Punarnava
Modern Research: Ashwagandha is safe at 300 mg (equal quantity) twice a day before
doses twice daily. meals, appears to be a practical,
□ Some studies have shown that
safe, and cost-effective approach
Ashwagandha leaf extract might
to rejuvenation, slow aging, and
be able to selectively fight certain
longevity.(23)
types of cancer cells.(809)
□ Ashwagandha root extract has
been shown to be safe and
tolerable for managing body
weight in adults under chronic

24
 ASPARAGUS

Asparagus officinalis Asparagus is a perennial flowering plant with tall, slender

stalks and tiny, scale-like leaves. It is known for its delicate

Asparagus flavor and is available in green, white, and purple varieties.

Spears can grow up to 40 cm (16 inches) in length.
Supports Kidney Function and Aids Digestion

Asparagus was prized by ancient civilizations like the Greeks and Romans for its unique taste and medicinal
properties. The name comes from the Greek word “asparagos”, meaning “sprout” or “shoot.” Today, asparagus is
recognized for its health benefits, particularly in supporting kidney health and digestion.
□ Wild asparagus has high levels or used in soups. For a unique
of vitamins, chlorophylls, preparation, see the asparagus
carotenoids, and phenolics, and recipes in this book.
therefore features a plethora of
potential health benefits.(714) Dosage:
□ Asparagus contains various □ Oral: Include a serving of 5-8
compounds such as asparagus spears in your meals
polysaccharides, polyphenols, 2-3 times a week for optimal
anthocyanins and saponins, health benefits. No standard
which exhibit anti-cancer, dosage for medicinal purposes.
anti-tumor, antioxidant, □ Topical: Not typically used
immunomodulatory, topically in traditional or
hypoglycemic, anti-hypertensive, modern remedies.
and anti-epileptic effects.(715)
Region: □ Asparagus root extract contains
Originally cultivated in the several bioactive compounds
eastern Mediterranean and Asia with many potential health
Minor, asparagus is now grown in benefits, such as antioxidant
temperate climates worldwide, with activities.(716)
major producers including China, □ Asparagus has antitumor,
Peru, and the United States. hepatoprotective, antioxidant,
Ancient Uses: hypocholesterolemic,
neuroprotective,
□ Kidney Cleanser: Ancient immunoprotective,
Egyptians and Greeks used antimutagenic, and Fresh asparagus spears
asparagus for its diuretic hypoglycemic activities.(717)
properties, helping in cleansing
the kidneys and urinary tract. Side Effects:
□ Digestive Aid: Romans valued □ Asparagus is generally safe,
asparagus for its fiber content, but its high purine content can
aiding in digestion and intestinal aggravate gout symptoms in
health. susceptible individuals. Some Synergies;
□ Aphrodisiac: The Greeks people may experience an
and Romans believed in allergic reaction or noticeable
the aphrodisiac qualities of urine odor after consumption.
Asparagus and Parsley
asparagus, often included in love Parts used:
potions and remedies. A combination of dried Asparagus
Spears and, less commonly, the root roots and parsley leaves
□ Wound Healing: In traditional (Asparagus-P®) stimulates
Chinese medicine, asparagus was Preparations: kidney cell metabolism and
used for its anti-inflammatory inhibits inflammation-mediating
□ Asparagus can be steamed,
properties to aid in wound cells, potentially supporting
grilled, roasted, or sautéed. It’s
healing and reduce infections. kidney function without affecting
a versatile vegetable that pairs
well with a variety of dishes. electrolyte balance.(718)
Modern Research:
The spears can also be pickled

25
 ASTRAGALUS

Astragalus membranaceus Astragalus is a perennial herb that has small, purple

flowers and produces long, narrow leaves. The roots

Astragalus of the astragalus plant are used medicinally.

Immune Booster and Cardiovascular Support

Astragalus is a powerhouse for your immune system and vitality. Ancient Chinese revered it for enhancing “chi”
(life energy) and “wei qi” (immunity), promoting increased energy and vigor. It effectively reduces stress for
mental and physical resilience. Its name stems from Greek “astragalos” for its root’s bone-like appearance.
inflammation, prevents cell alcohol for 6-8 weeks, shaking
damage, and shows may also occasionally. You can add 1-3
have benefits such as brain tsp of the powder to soups or
protection, liver support, and smoothies.
the ability to combat both cancer
and diabetes.(24) Dosage:
□ A 2011 study found that You can include 9 to 30 grams of
Astragalus can prevent relapse of astragalus extract in your daily diet.
asthma in children.(811) However, consult a doctor if you
plan to take it as a supplement.
□ A 2010 study found that
astragalus-based herbal
treatments in addition to Synergies:
standard chemotherapy
improved the health of lung
cancer patients.(812) Astragalus and Female ginseng
Region: □ Astragalus root and its main An in vitro study showed that a
Astragalus is native to China but active compound, formononetin, combination of Astragalus and
is now found in other parts of the can promote healthier skin by female ginseng extracts could help
world, including North America. strengthening its natural defense protect kidney cells from damage
against damaging agents and caused by oxidative stress. This
Ancient Uses: encouraging skin cell growth. protection is achieved by balancing
□ Astragalus was an important part (25) proteins that affect cell survival and
of traditional Chinese medicine by reducing inflammation.(26)
and was even mentioned in Side Effects:
Shennong’s Herbal Classics, an Side effects of Astragalus are
ancient text on agriculture and unknown, as it is often combined Astragalus and Dangshen
medicinal plants. with other herbs.
Oral administration of a
□ In ancient China, astragalus was combination of Astragalus and
Parts used:
called “Huang qi” or “yellow Dangshen extracts helps balance
leader” because of its yellow Roots
the immune system, reduce colon
roots. People used this “chi” damage, and promote the growth of
as herbal tonic to treat chronic beneficial gut bacteria.(28)
diseases and boost their immune
systems
□ Native American tribes, such as
the Lakotas, used ground-up Astragalus and Dandelion
astragalus root to relieve chronic The roots can be dried and
chopped up for later usage Astragalus and Dandelion root
pain. extracts offer potential for diabetes
Modern Research: prevention and treatment, thanks
Preparations: to the ability to manage blood sugar
□ Astragalus is a potent compound levels.(29)
□ Astragalus comes in capsules or
known for its protective effects
powder and consumed as tea or
on organs like the heart, lungs,
tincture. For a tincture, infuse
kidneys, and brain. It fights
astragalus root in high-proof

26
 AVOCADO

Persea americana A tall evergreen tree with glossy green leaves,

blooming with small greenish-yellow flowers.

Avocado The avocado fruit is an irresistible green-skinned,

fleshy fruit.
Nutritional Powerhouse, Heart Health
Avocado, a creamy superfruit beloved in culinary and wellness circles. Its versatility, from guacamole to
smoothies, is matched by its impressive health benefits. Loaded with heart-healthy fats, fiber, and over 20
vitamins and minerals, it’s a nutritional powerhouse.
Modern research: □ Avocado Oil: Extracted from
□ Avocado leaf extracts exhibit the fruit, avocado oil is ideal for
effectiveness as antioxidants, cooking and is also used in skin
fight harmful radicals, while also and hair care products. Use one
supporting brain health.(392) or two tablespoons for salad
dressings!
□ Avocado by-products, such
as the peel and seed, contain □ Seed Tea: Traditional practices
powerful antioxidant and anti- often involve drying and steeping
inflammatory properties.(393) the seeds to make a therapeutic
tea.
□ Avocados reduce cardiovascular
disease risk, support weight loss, □ Supplement: Avocado
and improve cognitive function, supplements can be taken to
with their unique combination reap various benefits, in doses
Region: of unsaturated fat, prebiotic ranging from 300 to 600 mg
Native to south-central Mexico, the fiber, low energy density, and daily.
avocado tree now proudly stands carotenoid absorption benefiting Synergies:
in many parts of the world with a overall health.(394)
tropical or Mediterranean climate. □ Several phytochemicals in
Think California, Florida, Central Avocado and Pomegranate
avocado oil have been linked to
and South America, Africa, and prevention of cancer, age-related In a 2021 study, extracts from
parts of Asia. macular degeneration, and pomegranate peels, avocado peels,
cardiovascular diseases.(395) and avocado seeds exhibited
Ancient Uses: antimicrobial and antifungal
□ The Aztecs and Mayans highly Parts used: properties against food-borne
valued avocados for their diet, Fruit, leaves, and seeds microorganisms.(396)
believing they gave strength and
energy. Besides being food, they
also used it as natural medicine Avocado and Pumpkin
for its rich nutrients. Avocado pear seed and fluted
□ Historical evidence suggests pumpkin leaf homogenates, when
that the Ancient Egyptians combined, protection for the
used avocados for cosmetic liver when used alongside anti-
purposes. Due to its moisturizing tuberculosis drugs, which can
properties, they used the fruit in induce liver toxicity.(397)
their hair and skin treatments,
much like we do today. Avocado and Soybean
Fresh avocado leaves and fruit
□ The Aztecs symbolically linked A 1:2 combination of unsaponified
avocados to fertility and love Preparations: avocado oil and soybean oil
because they grow in pairs on effectively treats bone and joint
trees. They were considered so □ Direct Consumption: Simply
slice open the fruit, remove the pain, available as Piascledine
sexually powerful that virgins 300mg, with 100mg of
were reportedly kept indoors to pit, and enjoy the creamy flesh
directly or in salads, sandwiches, unsaponifiable avocado oil and
protect them during the avocado 200mg of unsaponifiable soybean
harvest season. smoothies, and more.
oil.(398)

27
 BALSAMIC VINEGAR

Balsamic vinegar is a concentrated, and intensely

flavored vinegar from Italy. Made from grape must, it’s

Balsamic Vinegar aged in wooden barrels for years to develop its flavor.

Boosts Digestive Health and Reduces Blood Sugar Spikes

With roots in the ancient Roman world, balsamic vinegar was first mentioned in medieval Italian records.
Esteemed by the elites for its unique taste and health benefits, it was often a luxurious gift among royalty. Today,
balsamic vinegar is recognized for its potential in aiding digestion and moderating blood glucose levels.
antioxidative, antiobesity, and Dosage:
antihypertensive effects. □ Culinary: Use 1-2 tablespoons of
□ Balsamic vinegar has the highest balsamic vinegar in cooking or
antioxidant activity found in as a dressing daily. It’s a healthy,
fruit vinegars.(736) flavorful addition to many
□ Balsamic vinegar improves dishes.
digestive function, glycemic □ Medicinal: For digestive health,
response to carbohydrate-rich consume a small amount (about
meals, appetite stimulation, 1 teaspoon) before or after
and reduces hyperlipidemia and meals.
obesity.(737) □ For blood sugar regulation,
Side Effects: include it in meals containing
carbohydrates. Always consult
Region: Consumed in moderation, balsamic with a healthcare provider for
True traditional balsamic vinegar vinegar is safe. However, excessive specific health concerns or
hails from the Modena and Reggio consumption can lead to acid reflux, before starting a new dietary
Emilia regions of Italy, where the digestive discomfort, and tooth regimen.
climate and local grape varieties enamel erosion due to its acidity.
contribute to its distinct character. Synergies:
Parts used:
Ancient Uses: Fermented grape must (freshly
□ Digestive Tonic: The Romans crushed grape juice with all the Balsamic vinegar and Olive oil
consumed balsamic vinegar to skins, seeds, and stems)
Balsamic vinegar can be mixed
help with digestion. Its acetic with extra virgin olive oil. Drizzle
acid aids in breaking down this mixture over salads to enhance
food and enhancing nutrient their taste and nutrition.(834)
absorption.
□ Blood Sugar Control: Its low
glycemic index was appreciated
for moderating blood sugar Try adding balsamic vinegar
spikes, making it a preferred to carbohydrate-rich foods.
condiment for diabetics in the This can slow down the
olden days. absorption of carbs.
□ Antimicrobial Agent: Its Dark, concentrated color of
antibacterial and antiviral balsamic vinegar
properties were used to treat
wounds and infections. Preparations:
□ Balsamic vinegar can be drizzled
Modern research: over salads, cheeses, fruits,
□ Vinegars provide various and meats. It’s also a popular
health benefits due to their component in marinades,
polyphenols, micronutrients, and reductions, and dressings. The
bioactive compounds, including aged variety is often enjoyed on
antimicrobial, antidiabetic, its own as a small digestif.

28
 BASIL

Ocimum basilicum Basil is an annual herb that grows up to 90

cm (36 inches) tall. It has green, oval-shaped

Basil leaves and produces small, white, or purple

flowers.
Digestive Aid and Respiratory Health Enhancer
With a dollop of sweetness, basil jazzes up Italian and Thai feasts, tickling your taste buds with its aromatic twist.
Besides enhancing flavors, it also supports your digestive and respiratory system with its antioxidant and anti-
inflammatory properties. Basil is the first herb in Grandma’s pouch as a centuries-old secret to wellness.

natural remedy for joint pain. tea or tincture.

□ Basil’s cinnamic acid clears
Dosage:
respiratory tract mucus, easing
coughs and cold symptoms. 10g of selenium enriched basil
□ Topical basil application has leaves meets recommended
been used to reduce skin selenium intake for humans.
inflammation, redness, and
promotes wound healing.

Modern Research:
□ A 2006 study suggests basil
extract might also be useful
in treating high cholesterol
due to its antioxidant and
Region: hypolipidemic properties, which Fresh and dried basil leaves
can help prevent heart disease.
Basil is native to tropical regions (813)
of Asia and Africa but is now Synergies:
cultivated in many regions □ A 2016 study on basil showed
worldwide. that it is a promising antifungal
agent.(814)
Basil, Citronella, and Thyme
Ancient Uses: □ A 2014 study showed that Basil
Basil, citronella, and thyme
□ With a history spanning over leaves have the potential to
essential oils are used together in
4,000 years, basil was believed fight cancer because of the
diffusers or inhaled to help with
to possess special powers. Some antioxidants and other special
congestion or respiratory issues.
thought it could protect against compounds they contain.(30)
This combination also shows a
snake bites and “cheer the spirit” □ Results of a 2020 study indicate calming and refreshing effects on
and “clear the brain”. that Basil extract exhibits anti- the mind and body, reducing stress
□ Egyptians used basil in inflammatory, antioxidant, and and anxiety.(32)
mummification; Greeks referred antiparasitic properties and
to it as “basileus phuton,”. It was supports the traditional usage of
associated with the discovery of this plant.(31) Basil, Cedarwood, and Thyme
the Holy Cross.
Side Effects: Basil, cedarwood, and thyme oil can
□ Indians consider it sacred as be used in massage oils for their
Tulsi, using it near temples for Prolonged consumption of basil in
analgesic properties; it can help
protection. In Crete, basil is used high amounts, may raise the risk of
ease muscle tension and relieve
to ward off evil near windows. developing liver cancer due to its
minor aches and pains.(33)
estragole content.
□ Basil’s anti-inflammatory
properties were used to alleviate Parts used:
bloating and indigestion. The lycopene in tomatoes is
Leaves and stems fat-soluble. When paired with
□ Basil was employed to enhance
Preparations: basil, which contains natural
the immune system and combat
oils, it enhances the absorption of
infections. Basil is available in capsules or this antioxidant.
□ Basil oil was often used as a powder, and can be made into

29
 BAY LAUREL

Laurus nobilis Bay laurel is an evergreen tree with glossy, leathery

leaves and small yellow flowers. It has been

Bay Laurel cultivated for thousands of years, valued for its

aromatic qualities and uses in various traditions.
Antiseptic, Anti-inflammatory, and Digestive Benefits

Bay laurel, often associated with honor and achievement in ancient Greece, is not just a symbol but a valuable
medicinal plant. Its leaves and essential oil have been used for healing and culinary purposes.

Side Effects:
Bay laurel is generally considered Synergies:
safe, but in rare cases, it may cause
skin irritation when used topically.
Ingesting the oil directly can be
toxic and should be avoided. Bay leaf, Clove, and Thyme
Bay leaf with cloves and thyme
Parts used: is used to form tomato sherbet
Primarily the leaves and essential with synergistic antioxidant and
oil antibacterial effects.(581)

Dosage:
For culinary uses, a few leaves Bay leaves, Celery, Cloves,
are sufficient to flavor dishes. Peppercorns, Parsley, and Thyme
Region: As a tea for digestive issues,
Bay leaves with whole celery seeds,
1-2 leaves steeped in boiling
Native to the Mediterranean region. whole cloves, peppercorns, dried
water for 5-10 minutes is
parsley, and thyme can be used
Ancient Uses: recommended. The essential in bouquet garni. Bouquet garni
□ In ancient Greece, bay laurel oil should be used with caution, (French for “garnished bouquet”) is
was more than a symbol; it was diluted, and never ingested a bundle of herbs usually tied with
used for its medicinal properties. without professional guidance. string and mainly used to prepare
The Greeks recognized its soup, stock, casseroles, and various
usefulness in treating digestive stews.(582)
issues, wounds, and respiratory
problems. It was also a part of
religious rituals, symbolizing
victory and honor.

Modern Research:
□ Bay leaf has anti-inflammatory
properties and can be used to
treat cancer, gastric problems,
muscles and joint pain, and open
wounds.(578)
□ Bay laurel leaf extracts have
beneficial health effects due to Fresh bay leaves
various biological activities,
including flavonoids, phenolic
acids, tannins, and lignans.(579)
□ Bay leaves have antidiarrheal,
anti-inflammatory, and
antidiabetic activity, and are
used for the improvement of the
immune system.(580)

30
 BEE BALM

Monarda spp. Bee balm is a fragrant perennial herb with

vibrant white and pink to red, purple, and

Bee Balm lavender flowers. It typically grows to about 2-4

feet tall, with lance-shaped and toothed leaves
Natural Aid for Congestion, Digestion, and Skin Health
Bee balm, with its striking blooms and aromatic presence, has been a staple in both ornamental gardens and
herbal medicine cabinets. It’s celebrated for its versatility - from serving as a natural remedy for various ailments
to adding flavor and fragrance in culinary applications.

of gas in the body.(836) as needed. Always start with

small amounts to test for any
□ Acting as a diuretic, bee balm
allergic reactions.
provides additional relief
for digestive problems by
promoting the elimination of
excess fluids.(837)
□ Bee balm works as a natural
antiemetic that treats nausea
as well as vomiting. This herb
mainly works on the gut and
helps to digest food. It also
shows results on the brain
Region: by blocking symptoms from
reaching the vomiting center. Bee balm flower
Native to North America, bee balm
thrives in a variety of environments (838)
across the continent. □ The febrifuge properties of
Ancient Uses: bee balm make it a valuable Synergies:
choice for reducing fever,
□ Historically, Native American
highlighting its historical use
tribes revered bee balm for
its medicinal properties. They in fever reduction.(839) Bee balm in Pesto
utilized it to treat skin disorders, Utilize the synergy of herbs in a
Side Effects:
wounds, and infections due to pesto by adding a few fresh bee
its antiseptic and antibacterial Generally well-tolerated, bee balm balm leaves to a combination of
qualities. can occasionally cause mild skin basil, parsley, oregano, mint, or
irritation when applied topically. lemon flavored herbs along with
□ It was also a common remedy
Ingestion in large quantities might some garlic, olive oil, and walnuts.
for colds, fevers, and was used
lead to stomach upset. As with Add it to your pasta, meat, or salad.
as a digestive aid. The Oswego
any herb, individuals with specific (840)
tribe famously brewed bee balm
allergies should exercise caution.
leaves into tea, which was later
adopted by European settlers, Parts used:
giving rise to its alternative
The leaves and flowers are utilized
name, Oswego tea.
for their medicinal and aromatic
Modern Research: properties.
□ All parts of the bee balm plant Dosage:
exhibit notable efficacy in For teas, steep 1-2 teaspoons of
addressing digestive issues, dried bee balm leaves in boiling
owing to its carminative water for 5-10 minutes. For
properties that effectively topical use, infuse the leaves in a
counteract the accumulation carrier oil and apply to the skin

31
 BEET

Beta vulgaris Beets, or beetroot, are root vegetables known for their deep
crimson color and earthy taste. They grow underground

Beet with leafy tops above the surface. Typically, they are round
or cylindrical in shape, and their size varies.
Enhances Stamina and Purifies Blood
Revered by the Romans as a blood purifier and a natural aphrodisiac, beets have a rich history. The vegetable’s
name originates from the Latin word “beta”, symbolizing its prominence in ancient diets. Today, beets are not only
prized for their nutritional value but also for their role in natural remedies and traditional medicine.

with cardiometabolic health or pickled. The roots are great in

benefits and enhanced salads, soups, and juices, while the
exercise performance through leaves can be cooked like spinach.
You can also find recipes in this
the production of nitric oxide. book for making beetroot powder,
(709) which can be added to smoothies
□ Beetroot has various and baking.
anticancer, antioxidant, and Dosage:
antiinflammatory benefits,
□ Oral: Consume half a cup of
along with improved cooked beets or drink 8 oz of
cardiovascular health and a beet juice daily to experience
reduction in blood pressure. cardiovascular and endurance
(710) benefits. Raw beet salads or
smoothies are also beneficial.
Region: □ Beetroot’s antioxidant activity
□ Topical: Not typically applied
and total phenolic and
Beets are believed to have topically, but beetroot-infused
originated in the Mediterranean anthocyanin content remain products can be used for their
region. They are now cultivated unchanged after cooking, but antioxidant properties, following
globally, thriving in cool pressure-cooking results in the product instructions.
environments suitable for root lower carotenoid levels, which
crops. Synergies:
implies that it is best eaten
Ancient Uses: raw.(711)
Beet with Mint or Ginger
□ Energy Booster: Ancient Greeks Side Effects: Combinations of mint or ginger
consumed beets to boost energy with beet demonstrate enhanced
Consuming beets in large amounts
and stamina, especially athletes antioxidant activity and improved
may cause beeturia, a harmless
before competitions. inhibition of lipid oxidation. Beet
condition where urine turns pink or
□ Liver Detoxifier: Romans used red. People prone to kidney stones and mint or ginger can be added
beetroot as a treatment for fevers should limit their intake due to to Sandesh (a milk-based product
and constipation, recognizing its oxalates. similar to cottage cheese).(712)
detoxifying effects on the liver.
Parts used:
□ Blood Pressure Regulator: Beet and Carrot
Traditional healers used beets to Root and leaves The potassium present in both
lower blood pressure and purify carrots and beetroot supports heart
the blood. function and helps regulate blood
□ Immunity Strengthening: In pressure. The antioxidants in the
Medieval Europe, beets were a juice help reduce inflammation and
common remedy to strengthen aids in cardiovascular health.(713)
the immune system and combat
fatigue. Roast or steam beets to retain
Whole beet plant more nutrients. They’re high
Modern Research: in nitrates, beneficial for
Preparations:
□ Beetroot juice is associated blood pressure regulation.
Beets can be enjoyed raw, cooked,

32
 BILBERRY

Vaccinium myrtillus A low-growing shrub with branches adorned with

tiny, bell-shaped flowers and deep purple berries.

Bilberry
Vision Support and Antioxidant Rich
Often confused with blueberries, these dark berries are packed with potent antioxidants and health-enhancing
compounds. Beyond their tart taste, bilberries are a nutritional powerhouse, beloved by herbalists, nutritionists,
and berry enthusiasts.
from its fruit and leaves to Parts used:
treat kidney and urinary tract Berries and leaves
infections, reduce inflammation,
and improve blood circulation. Preparations:
Modern research: □ Juice/Extract: The ripe berries
are pressed to extract the juice,
□ Bilberry inclusion in high-fat which can be consumed directly
diets improves liver metabolism or used to create bilberry extract,
and serum lipid levels, up to 60 ml per day.
potentially preventing obesity.
(399) □ Tea: Both the berries and leaves
can be used to brew flavorful and
□ Bilberry extract consumption healthy tea, up to two cups daily.
can promote healthy aging by
regulating gut microbiota and □ Capsules and Tablets: These
Region:
promoting intestinal barrier provide a convenient way to
Bilberry is found in the cool, function, therefore allowing for get your daily dose of Bilberry
temperate climates of Northern better gastrointestinal health. goodness, with recommended
Europe, North America, and Asia. (400) doses up to 480 mg daily.
A close relative of the blueberry, it
□ Bilberry extracts show potential □ Jams and jellies: Bilberries are
thrives in the acidic, nutrient-poor
for reducing trehalose levels in delicious in jams and jellies,
soils of the Northern Hemisphere.
a high-sugar diet, potentially providing both flavor and health
Ancient Uses: benefiting individuals with benefits.
□ During World War II, British metabolic syndrome, as well as
Synergies:
Royal Air Force pilots consumed regulating blood sugar levels.
Bilberry jam, believing it (401)
enhanced their night vision Bilberry, Little hogweed, and
for flying missions. This was Barberry
attributed to Bilberry’s rich A combination of bilberry, little
content, which supports the hogweed (common purslane), and
regeneration of rhodopsin, a barberry extracts has demonstrated
pigment aiding night vision. the ability to inhibit the growth of
□ In European folk medicine, cancer cells.(402)
bilberries, rich in tannins, were
used to treat digestive issues,
especially diarrhea. Their Bilberry, Black chokeberry, Red
astringent properties helped currant, Green tea, and Sweet flag
tighten intestinal tissues and Quince juice in combination with
reduce inflammation, easing bilberry, black chokeberry, red
diarrhea symptoms. currant juice, green tea and sweet
□ Ancient herbalists used bilberry flag rhizome or apple pomace
for its high anthocyanin content extracts display synergistic activity
and anti-inflammatory and against bacteria that cause stomach
antioxidant benefits. They made infections, namely Helicobacter
Bilberry leaves and berries pylori.(403)
medicinal teas and tinctures

33
 BLACK COHOSH

Actaea racemosa A tall, elegant perennial with large, compound

leaves and a striking, candle-like spray of white

Black Cohosh flowers that bloom in the summer.

Menopause Symptom Relief and Women’s Health Support

Black Cohosh offers natural relief for women’s health. Trusted by Native Americans and modern herbalists, it
balances hormones and eases menopausal discomforts, symbolizing feminine resilience and vitality.

They believed that it helped □ Creams/Ointments: Black

‘cleanse’ the body by promoting Cohosh is sometimes used in
urination. topical applications for skin
□ Black cohosh has been used to conditions and muscle pain.
help with respiratory symptoms
such as coughs due to its
antispasmodic effects.

Modern research:
□ Black cohosh is effective in
reducing hot flash severity and
improving quality of life for
postmenopausal women.(404)
Region: □ Black cohosh has potential
Wander through the rich, shady chemopreventive and anticancer
woodlands of eastern North properties, inhibiting the
America, and you’ll encounter the growth of breast, prostate,
beautiful, towering black cohosh. and oral cancer cells, and can
Its natural habitat extends from be potentially combined with
southern Ontario to Georgia and as chemotherapy drugs for cancer
Dry black cohosh roots
far west as Missouri and Arkansas. prevention or therapy.(405)

Ancient Uses: Parts used:

Roots and rhizomes Synergies:
□ Menopause and Women’s
Health: Native American tribes
Preparations:
originally used it for various
“women’s problems,” such □ Decoction: The roots and Black cohosh and St. John’s wort
as menstrual cramps and to rhizomes can be boiled to make
Black cohosh extract is commonly
ease childbirth. Today, black a therapeutic decoction or tea.
combined with St John ‘s wort
cohosh is commonly taken Drink 1-2 cups of Black Cohosh
for the treatment of menopausal
for hot flashes, night sweats, tea daily.
symptoms, such as hot flashes.
sleep disturbances, and other □ Tincture: A concentrated liquid (406)
menopause symptoms. extract, or tincture, provides a
□ Traditional uses of black potent and easy-to-use form of
cohosh also include relief Black Cohosh. Typically, 2-4 ml
from rheumatism (arthritis of Black Cohosh tincture is taken Black cohosh and Vitamin C
and muscle pain). Its anti- daily. The combination of black cohosh
inflammatory and analgesic □ Capsules/Tablets: These offer and vitamin C effectively improves
properties were exploited to help a convenient way to harness hormonal regulation and oxidative
with these conditions. the benefits of Black Cohosh, response in PCOS animal models,
□ Native American tribes especially for long-term use. without causing hepatotoxicity.
traditionally used black cohosh ollow the manufacturer’s (407)
as a diuretic, promoting the instructions or consult with a
health and function of kidneys. healthcare provider.

34
 BLACK LENTILS

Lens culinaris Black lentils, also known as beluga lentils, are small,
glossy black legumes that resemble caviar. They have a

Black Lentils rich, earthy flavor and hold their shape well when cooked,
making them a popular choice in salads and soups.
Promotes Heart Health and Controls Blood Sugar
Black lentils are prized for their high protein content and nutritional value. Ancient Indian texts mention lentils as
a healing food, and they were a key ingredient in Roman and Egyptian cuisines. Their name, from the Latin ‘lens’,
reflects their lens-like shape. Today, they are celebrated for managing heart health and blood sugar levels.
rich content, can help reduce and soak for a few hours to
the degenerative diseases like reduce cooking time. No specific
diabetes, obesity, cancers, and recipes are needed; they can be
cardiovascular diseases.(784) simply boiled in water or broth
□ Lentils contain a wide range of until tender.
essential fatty acids, carotenoid, Dosage:
and tocopherol compounds, with
carotenoids contributing the Culinary: Incorporate 1/2 to 1 cup of
most to their strong antioxidant cooked black lentils into your daily
activity.(785) diet. They can be eaten alone, mixed
into salads, or added to soups and
Side Effects: stews.
While generally safe, No specific medicinal dosage is
Region: overconsumption of black lentils recommended, as black lentils
can lead to digestive discomfort are primarily consumed as a food.
Originally cultivated in the Middle due to their high fiber content. Regular inclusion in meals is
East, black lentils are now grown in Individuals with legume allergies sufficient for health benefits.
various parts of the world, including should avoid them.
North America, Europe, and Asia.
Parts used:
Ancient Uses:
The whole lentil, either whole or
□ Heart Helper: Rich in magnesium split.
and folate, black lentils have
been known to improve heart
health by reducing homocysteine
levels and enhancing circulation.
□ Blood Sugar Balancer: Their high
fiber and complex carbohydrate
content help regulate blood
sugar levels, making them a
great choice for diabetics and
those seeking to maintain steady
energy levels.
□ Digestive Aid: The fiber in black
lentils also promotes digestive
health, aiding in bowel regularity
and gut flora balance. Black lentils
Modern research:
□ Rice-legume diets with black Preparations:
beans significantly improve
the overall amount of nutrients □ Black lentils can be cooked and
consumed in a regular diet.(783) added to salads, soups, and
stews. They can also be sprouted
□ Lentils, due to their high for a crunchy texture. Rinse
nutritive value and polyphenol- them thoroughly before cooking

35
 BLACK PEPPER

Piper nigrum A woody vine adorned with shiny, green

heart-shaped leaves and clusters of tiny white

Black Pepper flowers that produce green spherical fruits—the

peppercorns.
Digestive and Respiratory Health, Pain Relief
Black pepper is the world’s most traded spice and has constant presence in kitchens and dining tables across the
globe. But it’s not just about the fiery kick and intense aroma it imparts to our dishes. This tiny spice is a treasure
trove of health benefits and has been a stalwart in traditional medicine for centuries.
an active compound in Black the peppercorns, black pepper
Pepper, has anti-inflammatory oil is used in aromatherapy
properties that can help reduce and topical applications. Use as
pain and inflammation. per the instructions provided
□ In Ayurveda, black pepper is by the manufacturer or an
considered a powerful detoxifier. aromatherapy expert.
Its diaphoretic (promoting □ Capsules: For a more
sweating) and diuretic concentrated dose, black pepper
(promoting urination) properties is available in capsule form as
help the body rid itself of toxins. a supplement. Use as per the
instructions of a healthcare
Modern research: provider.
□ Black pepper extracts analyzed
Region: against mastitis pathogens
showed significant antibacterial
Black pepper, fondly known as the and antioxidant propeties,
‘King of Spices’, originates from suggesting their potential use in
the humid, tropical rainforests treating mastitis.(408)
of South India. Today, it’s grown
in numerous tropical regions □ Black pepper possesses potent
worldwide, with Vietnam, India, analgesic and anti-inflammatory
and Indonesia being the leading activities, with piperine at
producers. 10 mg/kg showing the most
significant analgesic effect.(409) Dried whole and
Ancient Uses: □ Based on the biological role of crushed peppercorns
□ Black Pepper, a staple in black pepper, a review suggests
Ayurvedic medicine for that peppercorn can be used
centuries, boosts digestion by as a raw medicine for digestive Synergies:
promoting hydrochloric acid issues, diarrhea, fever,etc., while
production in the stomach, piperine, a secondary metabolite, Black pepper and Cardamom
preventing food retention can treat cardiovascular
Black pepper and cardamom
and easing heartburn and diseases, neurodegenerative
may enhance immune function
indigestion. disorders (like Alzheimer’s and
and combat tumors, potentially
□ Traditional Chinese Medicine Parkinson’s), and inflammatory
aiding in inflammation control and
has used black pepper to help conditions.(410)
cancer prevention. A combination
with respiratory conditions. Parts used: of cardamom and black pepper
Its expectorant properties help powders can be mixed with honey.
break up mucus and phlegm Dried fruit, the black peppercorns (411)
deposits in the respiratory Preparations:
system, providing relief from
□ Culinary Spice: Ground black Black pepper and Cumin
sinusitis and nasal congestion.
pepper can be added to almost A decoction of black pepper and
□ Black pepper was traditionally any dish, enhancing flavor while cumin extracts shows strong
used as an analgesic for various providing its unique health antioxidant properties, fighting free
conditions, including muscle benefits. radicals and offering various other
pain and arthritis. Piperine,
□ Black Pepper Oil: Extracted from health benefits.(412)

36
 BLACK SEEDS

Nigella sativa A delicate annual flowering plant adorned with

pale blue and white flowers. These flowers produce

Black Seeds fruit capsules containing tiny, black, and slightly

curved seeds that pack a potent punch.
Digestive and Respiratory Health, Diabetes Management
Black seeds, known as the “seed of blessing” in the Middle East and prized for their medicinal properties by
ancient cultures, have earned their place in natural wellness. Beyond adding flavor to your meals, these small
seeds are packed with nutrients and health-enhancing compounds.

ailments, including headaches, Use according to taste in daily

toothaches, nasal congestion, cooking.
and the common cold. The seeds □ Black Seed Oil: Extracted from
were also consumed for their the seeds, 1 to 2 teaspoons
general health and well-being oil can be used for topical
properties. applications or taken orally.
□ In Ayurveda, the traditional □ Capsules: The seeds are also
Indian medicinal system, available in a more concentrated
black seeds were known as capsule form, which can be taken
‘Upakunchika’ and used to twice per day.
balance the ‘doshas’ (life
energies). These seeds were
used to stimulate digestion, treat
Region: intestinal parasites, and manage
disorders related to the stomach,
The history of black seeds, also kidneys, and liver. They were
known as black cumin, can be often incorporated into meals or
traced back to the Mediterranean used to create medicinal oils.
and South-West Asian countries.
Today, this plant is grown in many Modern research:
parts of the world, including North □ Research confirms that the
Africa, Middle East, and parts of black seed extract has potential
Europe. antioxidant and antimicrobial
Ancient Uses: properties, suggesting its use not
only as a dietary supplement but
□ Black seeds were discovered in also in treating diseases caused
the tomb of Egyptian Pharaoh by free radicals.(413) Black seeds in various forms
Tutankhamun, indicating
their high value in this □ Black seeds significantly improve
diabetes control by reducing Synergies:
ancient civilization. They were
considered a panacea, providing blood glucose levels, glycated
hemoglobin, insulin resistance, Black seeds and Cinnamon
a cure for all but death itself. The
seeds were commonly consumed and increasing serum insulin. Combination of Nigella sativa and
with honey or used in bread (414) cinnamon extracts significantly
baking for their therapeutic □ Black seed essential oil has a improves blood glucose levels,
value. They were especially potential therapeutic role in lipid profile, and kidney function,
reputed for their effects on preventing acrylamide-induced with more prominent effects
the digestive and respiratory liver toxicity.(415) taking placewhen combined with
systems, and for enhancing skin metformin.(416)
health. Parts used:
The small, black seeds Black seed, Streptomycin, and
□ In the Islamic tradition, Prophet
Gentamicin
Muhammad is reported to have
Preparations: Black seed extract shows
said that black seeds could cure
every disease except death. □ Culinary Spice: They can be used antibacterial synergism with
They were widely used to boost whole or ground in cooking to streptomycin and gentamicin in
immunity and treat various add a distinctive flavor to dishes. animal trials.(417)

37
 BLUEBERRY

Vaccinium corymbosum Blueberries are small, round berries, typically deep blue
in color, with a sweet and slightly tangy flavor. They

Blueberry grow on shrubs and are part of the heath family, which
includes cranberries and bilberries.
Boosts Brain Health and Heart Function
Revered by Native Americans for centuries as a gift from the Great Spirit, blueberries were used both as medicine
and as a vital part of their diet. European settlers soon adopted these berries for their own uses. Today, blueberries
are celebrated for their high antioxidant levels and potential brain-boosting properties.

neural impairment.(687) □ Blueberries can be enjoyed

□ Blueberries are rich in fresh, frozen, or dried. They can
proanthocyanidins, which be added to cereals, yogurts,
enhances the prebiotic benefits smoothies, or baked into
of fiber and help regulate sugar desserts. The leaves can be used
spikes.(688) to brew herbal teas. Blueberry
supplements are available in
□ Blueberry supplementation capsule or extract form.
improves memory in older
adults, may reduce symptoms of Dosage:
depressions, and reduce glucose □ Oral: Consume a handful (about
levels.(689) 1/2 cup) of fresh blueberries
□ Regular consumption of daily as part of a balanced
blueberries is associated diet for brain health and heart
Region: with a reduced risk of function. Blueberry extracts or
Originally from North America, cardiovascular disease, death, supplements can be taken as
blueberries are now cultivated and type 2 diabetes, improved directed on the packaging.
globally, particularly in the USA, weight maintenance, and □ Topical: While not commonly
Canada, and Europe. They thrive in neuroprotection.(690) used topically, blueberry-infused
acidic, well-drained soils in cooler skincare products can be applied
climates. Parts used:
as per the instructions for
Fresh or dried berries, leaves antioxidant benefits.
Ancient Uses:
□ Mind Sharpener: Native Synergies:
American tribes believed
blueberries could boost
concentration and alleviate Blueberry and Cereal
symptoms of cognitive decline.
They were often consumed by Combining breakfast cereals,
elders to maintain mental acuity. oatmeal, or crispy rice flakes with
blueberries in a meal can create a
□ Heart Helper: Traditionally nutritionally beneficial combination.
used to improve heart health, This combination is described as
blueberries were consumed to rich in fiber and polyphenols while
reduce the risk of heart diseases being low in calories and fat.(691)
and improve circulation. Fresh blueberries
□ Immunity Booster: These berries
were eaten to bolster immunity Blueberry and Soy milk
and prevent common ailments, Side Effects:
especially during harsh winters. Fruit smoothies made with
Blueberries are generally safe blueberries and soy milk (as
Modern research: but may interact with blood- opposed to water) exhibited
thinning medications. Excessive significantly higher antioxidant
□ Blueberries can prevent age- consumption can cause stomach
related diseases, improve capacity than smoothies made
discomfort and digestive issues. without blueberries and soy milk.
learning and memory in
children, and help prevent Preparations: (692)

38
 BOSWELLIA

Boswellia serrata Boswellia is a small tree with narrow, oblong

leaves and yellow or white flowers. It grows

Boswellia up to 15 meters (50 feet) tall and produces tiny,

brown, or black seeds.
Anti-inflammatory and Joint Health Enhancer
Boswellia combats inflammation and joint pain with its anti-inflammatory effect. Beyond soothing aches, it’s
believed to serve as a protective shield, boasting antioxidant powers and fueling your immune system. With
Boswellia in your corner, you’re harnessing centuries-old wisdom to keep you feeling strong and energetic.

schistosomiasis-induced blood Synergies:

loss.

Modern Research: Boswellia and Turmeric

□ Boswellia extract may potentially Turmeric and Boswellia extracts can
treat diabetes and decrease both be used orally or topically for the
kidney and liver complications treatment of inflammatory, pain-
caused by it.(36) related, and degenerative disorders.
(39)
□ Results of a 2018 study indicated
that Boswellia was as potent as
orlistat (an obesity medication) Boswellia and Bromelain
in combating obesity, Taking a supplement containing
hyperlipidemia, steatosis, and boswellia and bromelain (a
insulin resistance.(37) compound in pineapple) can
□ Boswellia species have help improve the quality of
the potential to act as life for people suffering from
neuroprotectants and treat or osteoarthritis(40).
Region: prevent neurodegenerative
Boswellia is native to India and disorders.(38) Boswellia, Rosemary, Ginger, and
grows in other parts of Asia, Africa, Sumac,
Side Effects:
and the Middle East. The topical application of rosemary,
Boswellia may cause diarrhea,
ginger, sumac, and boswellia
Ancient Uses: headache, heartburn, itching, and
extracts can help reduce muscle and
□ The Ebers papyrus from around nausea. Pregnant and nursing
joint pain.(41)
1500 BC first cited Boswellia women should avoid it.
resin’s medicinal properties. Boswellia and Lemon balm
Parts used:
□ The sap is where frankincense The combination of Boswellia and
The resin of the tree
originates. By the 2nd century, Lemon Balm may be beneficial for
Celsus advocated its use for enhancing memory in older adults,
wounds and hemlock poisoning, particularly in relation to auditory
and when combined with leek immediate memory, immediate
juice, it was believed to address memory, visual immediate memory,
bruises and internal bleeding. and working memory.(42)
□ Boswellia was used to help
alleviate inflammation and The resin tears can also be Boswellia and Myrrh
pain from arthritis. It also chewed on like gum
supports respiratory health by Boswellia and myrrh essential
easing symptoms of asthma and Preparations: oils have synergistic effects in
bronchitis. combating several pathogens.(43)
Boswellia comes in capsules or
□ It’s traditionally used in Africa powder, and as a tincture for oral or
for redness and sores. Kenyans topical use. Boswellia, Turmeric, and Licorice
use it for wounds. Boswellia with turmeric and licorice
Dosage: has been effective in improving
□ Paired with sesame oil,
it’s ingested to lessen 100–250 mg per day for 6 months. asthmatic patients’ symptoms.(44)

39
 BRAZIL NUT

Bertholletia excelsa Brazil nut is one of the largest and longest-living trees in the
Amazon rainforest. The nuts are encased in a large, hard shell and

Brazil Nut are known for their rich, creamy texture.

Supports Thyroid Function and Rich in Selenium

Esteemed by indigenous tribes of the Amazon for centuries, Brazil nuts have been a vital source of nutrition and
health. These nuts are particularly renowned for their high selenium content, a mineral essential for thyroid
health and powerful antioxidant properties.

(678) Dosage:
□ Brazil nuts can improve □ Oral: Due to their high selenium
lipid serum profile to lower content, it is recommended
cardiovascular risk factors, to eat no more than 1-3 Brazil
enhance the antioxidant system, nuts per day to avoid selenium
and improve anti-inflammatory toxicity. They can be enjoyed as
response.(679) a snack or chopped and added to
□ Brazil nuts contain antioxidants, salads, cereals, and baked goods.
phenolics, flavonoids, □ Topical: Brazil nut oil can be used
tocopherol, phytosterols, and as a moisturizing agent for the
squalene, which may reduce skin and hair, rich in vitamins
the risk of atherosclerosis and and antioxidants.
cancer.(680)
Region: Synergies:
Side Effects:
Brazil nuts are native to the Amazon
rainforests of Brazil, Bolivia, and Brazil nuts are very high in
selenium; excessive intake can lead Brazil nut and Other nuts
Peru. Today, they are a significant
export from these regions and are to selenium toxicity. People should Brazil nuts should be included
found worldwide. limit their intake to a few nuts daily. in the diet with other nuts, such
They also contain phytic acid, which as cashew nuts, hazel nuts, and
Ancient Uses: may affect the absorption of other macadamia nuts, as part of the
□ Thyroid Regulator: Indigenous minerals. recommended 30g of nuts per day.
peoples recognized the (681)
Parts used:
importance of Brazil nuts for
thyroid function due to their The nut kernel
high selenium content. Brazil and Cashew nuts
□ Antioxidant Source: Consumed Brazil and cashew nuts combined
for their antioxidant properties, can improve body composition,
helping in combating free selenium levels, and blood vessel
radicals and supporting overall inflammation in women with risk of
health. heart disease.(682)
□ Energy Provider: Their high-
calorie content made them an
excellent energy source for
hunters and gatherers in the Barzil nut kernels Eat one Brazil nut a day for a
dense rainforests. selenium boost, beneficial for
Preparations: thyroid health and immunity.
Modern research:
Brazil nuts can be eaten raw or
□ Regular Brazil nut consumption blanched. They are often added to
improves antioxidant status, other dishes to provide a crunchy
lipid markers, fasting glucose, texture and nutty flavor. Brazil nut
and various health markers in oil, extracted from the nuts, is used
different populations, potentially in cooking and cosmetics.
preventing metabolic disorders.

40
 BROCCOLI

Brassica oleracea var. Italica Broccoli, with a large flowering head, stalk, and small
leaves, is part of the cabbage family and is closely related

Broccoli to cauliflower. It can grow up to 90 cm (35 inches) tall, with

their flower heads resembling miniature trees.
Boosts Immune System and Promotes Heart Health
Revered in ancient Rome for its nutritious value, broccoli is rich in vitamins, minerals, and antioxidants. The term
‘broccoli’ originates from the Italian plural of ‘broccolo,’ which means “the flowering crest of a cabbage,” signifying
its unique appearance.

□ Broccoli consumption reduces □ Dietary: Include 1-2 cups of

the risk of cancer and cooked or raw broccoli in your
inflammatory diseases.(786) daily diet to reap its full health
□ Broccoli contains high levels benefits. Its high fiber content
of vitamins that can act as aids digestion, while its rich
antioxidants and protect against nutrient profile supports overall
degenerative diseases.(787) well-being.

□ Broccoli sprouts are a rich source □ Juicing: Broccoli sprouts can

of enzyme inducers that protect be juiced and consumed for
against chemical carcinogens, an intense nutrient boost,
thus offering possible protection particularly beneficial for
against cancer.(788) detoxification and promoting
liver health.
□ Broccoli seedlings possess
various antioxidant, □ Supplemental: Broccoli
Region:
anticancer, antimicrobial, anti- supplements, available as
Native to the Mediterranean capsules or powders, can be
inflammatory, anti-obesity, and
region of Europe, broccoli has been taken as directed on the product
antidiabetic properties.(789)
embraced globally, especially in label, typically once or twice
temperate climates. It thrives in □ Broccoli leaves and stalks have daily.
cooler weather and is now widely high levels of dietary fiber and
cultivated in Europe, Asia, and phenolic compounds.(790)
America.
Side Effects:
Ancient Uses: Consuming large quantities of
□ Immune Booster: Rich in vitamin broccoli may cause gas or bowel
C, broccoli has been used to irritation due to its high fiber
strengthen the immune system content. Those with thyroid
and combat common illnesses. problems should consult a doctor
before consuming large amounts,
□ Heart Protector: Ancient
as it contains goitrogens, which can Fresh broccoli head
practitioners recommended
affect thyroid function.
broccoli for heart health due Synergies:
to its high fiber and potassium Parts used:
content.
Flowering head, stalk, and sprouts
□ Eye Health: Its rich beta-carotene Broccoli and Tomato
content made it a choice food for Preparations: Broccoli, when combined with
maintaining good vision and eye Broccoli can be eaten raw, steamed, tomatoes, help in fighting cancer
health. boiled, or stir-fried. It can be cells and improve immunity.(791)
□ Cancer Prevention: Broccoli’s incorporated into soups, salads,
high levels of sulforaphane were casseroles, and smoothies. The
known to have potential cancer- stalks and sprouts are equally Freeze and thaw broccoli
preventing properties, even in nutritious, offering a crisp texture sprouts to boost sulforaphane
ancient times. and slightly peppery flavor. levels by up to 400x, a
compound beneficial for cancer
Modern Research: Dosage: prevention and heart health.

41
 BURDOCK

Arctium lappa Burdock grows up to 3-4 feet tall and has purple flowers. Its heart-
shaped leaves are green on top and white underneath with a wavy

Burdock texture. The deep roots have a brownish-green or black exterior.

Blood Purifier and Skin Health Enhancer

Burdock, the Japanese globetrotter, offers both culinary delight and natural healing. Its root is a crunchy treat,
while the leaves, roots, and seeds all have medicinal benefits, fighting bacteria and inflammation. In traditional
Chinese medicine, Burdock is praised as a “blood purifier,” addressing digestive issues, and slowing skin aging.
□ Burdock root extract offers soon as possible.
potential as a prebiotic medicine
due to its rich phytochemicals Dosage:
and antioxidants, along with Reported dosages include 6 grams
antimicrobial properties. (816) of burdock root tea daily; 12
□ Drinking burdock root tea may grams of burdock fruit extract for
benefit individuals with knee advanced refractory pancreatic
osteoarthritis by improving cancer; and 2-4 ml of burdock root
cholesterol levels and blood tincture a day.
pressure. (817)
□ Burdock root supports vascular
health as a blood purifier,
lymphatic system strengthener,
Region: and natural diuretic. (818)
Burdock is native to Japan and □ Its roots help promote gut health,
Europe but now grows widely in the provide antioxidants, reduce Fresh burdock roots
United States as a weed. inflammation, and support heart
and stomach health.(45)
Ancient Uses: Synergies:
□ It’s also rich in dietary fibers and
□ Burdock seeds, or “niupangzi,” polyphenols, making fermented
were used in ancient China for Burdock and Nettle
burdock a potential aid for
ailments like anorexia, arthritis, diabetes management and Burdock and nettle extracts
and fever; and the root purified keeping pancreas healthy.(46) together may enhance blood sugar
blood. In Europe, burdock root control, lower unhealthy fat levels,
treated cancer and syphilis. □ Studies suggest that burdock root prevent harmful sugar-related
helps manage body weight by reactions, and offer antioxidants,
□ Hildegard of Bingen used influencing fat metabolism.(47)
burdock root for cancer, and potentially benefiting those with
English herbalists favored it for Side Effects: diabetes and supporting overall
boils and scurvy. health.(48)
Burdock is generally safe when
□ Native American tribes used it for taken orally but may cause allergies
Burdock, Licorice, Ginseng, Wild
various health issues and skin in some. Beware when foraging,
yam, and Motherwort
sores. as it resembles certain highly toxic
plants. A formula containing burdock,
□ The 1920s saw burdock root in
licorice, female ginseng, wild yam,
alternative cancer therapies like Parts used: and motherwort (30 drops for 3
Essiac and Hoxsey. In the 1940s,
Fruit, leaves, roots times daily) has been shown to
its sticking nature inspired
reduce menopause symptoms.(49)
Velcro’s invention.
Preparations:
□ It promotes urination, benefits Burdock, Yellow dock, Dandelion,
Burdock is available in capsule, oil,
heart health, and aids in and Nettle
powder, tea, and tincture forms.
maintaining cholesterol.
It’s often mixed with other blood- Burdock root, yellow dock,
□ For wounds, its leaves have been cleansing herbs. You can eat raw or dandelion root, and nettle extracts
explored as non-stick bandages. stir-fried burdock root. Refrigerate can be combined for an enhanced
processed parts and use them as blood-purifying effect.(50)
Modern research:
42
 BUTCHER’S BROOM

Ruscus aculeatus Butcher’s broom is a small, evergreen shrub with

dense, spiky leaves and small, greenish flowers. It

Butcher’s Broom grows to about 60 cm (2 feet) and produces small,

red berries.
Enhances Circulatory Health and Venous Insufficiency Relief
Originating in Europe, butcher’s broom has sturdy branches that once served as quaint brooms, perfect for
sprucing up butcher blocks. Beyond cleaning, research suggests it has antibacterial compounds. So, while it swept
away the grime, it was also waging war on bacteria.

□ Diuretic: Europeans have been Dosage:

using a butcher’s broom. to Adults can take 75-300 mg of
increase urine production Butcher’s broom daily for 3 months.
and flush out toxins from the
body for nearly two thousand
years. Many people soaked
the rootstock in water or wine
to help alleviate abdominal
complaints.
□ Laxative: Butcher’s broom has
been traditionally used as a
natural laxative to help relieve
constipation.
Fresh roots and rhizome
Region: Modern Research:
Butcher’s broom is native to Europe □ Researchers have confirmed
Butcher’s broom extract as an Synergies:
and Asia and is now found in many
parts of the world. effective treatment for chronic
venous disease, with evidence
Ancient Uses: supporting its positive effects.
Butcher’s broom, Nettle, Fennel,
□ Greek botanist Dioscorides (819)
and Parsley
endorsed Butcher’s Broom for □ Topical application of the extract
medicinal purposes, suggesting A dried and powdered combination
reduces femoral vein diameter
it for bladder stones, urine flow, of butcher’s broom, nettle,
therefore offering additional
menstrual regulation, headache fennel roots, and parsley in equal
cardiovascular benefits.(51)
relief, and jaundice treatment. proportions can address fluid
Side Effects: retention and edema. Parsley can
□ 17th-century English herbalist provide additional nutrients and
Nicholas Culpepper used The rhizome or root extract may antioxidants that support overall
butcher’s broom for bone be safe to take orally for 3 months health.(53)
fractures, advising patients to but can cause diarrhea, heartburn,
consume a decoction from the nausea, stomach discomfort, and
plant’s root and apply its berries vomiting. Topical use might cause
topically to the affected area. allergies. Pregnant or breastfeeding
individuals should avoid it. Butcher’s broom and Buckwheat
□ Circulation: Early investigations
into butcher’s broom indicated Parts used: The combination of butcher’s
that its extracts could induce broom extract with buckwheat
vasoconstriction and might Rhizomes and roots herb seems to offer a potential
help treat different circulatory therapeutic benefit for patients
Preparations:
ailments. It is believed to help with non-proliferative diabetic
improve blood flow in the veins Butcher’s broom is commonly retinopathy. It may help
and reduce inflammation. available in capsules, powders, improve eye health and prevent
or extract form and can be taken the progression of retinal
□ Kidney Stones: In ancient Greece, orally. You may also use tinctures abnormalities.(54)
butcher’s broom was believed or topical creams with Butcher’s
to remove kidney stones when broom.
mixed with wine.

43
 BUTTERFLY PEA

Clitoria ternatea A dazzling cascade of cobalt-blue blossoms, each

one shaped like a poised butterfly, ready to take

Butterfly Pea flight.

Cognitive Enhancement, Stress Relief, and Women’s Health

This is where nature paints with a royal blue brush, where traditional remedies meet modern wellness, and where
a simple cup of tea can magically change color before your eyes. Bursting with antioxidants and brimming with
charm, this blue bloom has more than a few surprises up its petals!

□ Butterfly pea flower exhibits lattes, or baked goods, using up

antimicrobial activity against to 2 teaspoons daily.
various bacteria, viruses, and □ Extract potent benefits from the
fungi, showing great potential flowers in a tincture, taking 1 to
against infectious diseases. (418) 2 ml once or twice daily.
□ A 2020 study found that butterfly
pea flowers contain various
health benefits, including
antioxidant, antidiabetic,
antiobesity, anticancer, anti-
inflammatory, and antibiotic
properties. (419)
□ A 2021 Study found that butterfly
Region: pea ethanolic extract effectively
Dry butterfly pea flowers
Born in the tropical heartlands of prevents dental caries by
Southeast Asia, the Blue Butterfly inhibiting bacterial growth, thus
Pea has winged its way across the benefiting oral health. (420) Synergies:
globe. From steamy rainforests to □ A 2016 study concluded that
backyard gardens, this vibrant vine blue butterfly pea is a significant
weaves its spell in warm climates source of substances that have
Butterfly peas and Lemon basil
worldwide. potential anti-cancer properties
and strong anthelmintic activity. Combining lemon, basil and
Ancient Uses: (421) butterfly peas in tea boosts
□ In ancient Ayurvedic practices, antioxidant activity, which can help
□ A 2015 study concluded that the
blue butterfly pea flower was prevent and reduce oxidative stress.
ethanol extract from the blue
used as a brain tonic to enhance (424)
butterfly pea plant has antiulcer
memory and cognitive function, effects in the tested animal
believed to improve intellect, models.(422)
calm the mind, and aid in stress Butterfly pea and Ginger
management. □ A 2013 study found that the
ethanolic root extract of blue Herbal tea made of butterfly pea
□ In Thailand, the flower was butterfly pea has potential as a dried flowers and 3% ginger powder
traditionally consumed as a natural treatment for depression shows synergistic antioxidant
herbal tea to promote vitality, and mood disorders.(423) effects.(425)
support healthy aging, stimulate
blood circulation, and enhance Parts used:
hair health. Flowers
□ In Indonesian traditional Butterfly pea and Pineapple
medicine, the plant was brewed Preparations:
By soaking roasted butterfly
into tea to address women’s □ Steep dried flowers in hot water pea seeds in pineapple juice,
health issues, aiding with for a color-changing blue-to- the bromelain contained in
menstrual symptoms and post- purple tea with a hint of lemon. the pineapple can increase the
childbirth recovery.(420) Drink up to 2 cups daily. antioxidant properties of the peas.
□ Grind dried flowers into a blue (426)
Modern research:
powder to enhance smoothies,

44
 CALAMUS

Acorus calamus Calamus leaves are sword-shaped, and its stems are reed-like.
Its rhizomes are cigar-shaped and long-branched. It also has

Calamus yellow-green flowers on a fleshy spike called a spadix.

Aids in Digestive Health and Vocal Enhancement

The name ‘Acorus’ stems from the Greek ‘άχόρου’ as per Dioscorides, linked to ‘κόρη’, meaning ‘pupil’, hinting
at its role in eye disease remedies. The specific epithet ‘calamus’ is Greek for “reed’’, aligning with its tall, reedy
silhouette. Calamus is also called ‘Muskrat Root’ and ‘Sweet Flag’, or sway.

and epilepsy. Take 4g of dried root (about 3/4

tsp), 30 ml of a decoction, and 4 ml
Modern research: of 1:5 tincture up to thrice daily.
□ Calamus can be used for diabetes
treatment as it has anti-diabetic
and antioxidant properties.
(820)
□ A study found that calamus root
extract can be beneficial for gout.
(821)
□ In a 2010 study, ethanolic
extracts from calamus leaves
Fresh and dry calamus roots
were found to enhance wound
Region: healing. Applied topically to
Calamus grows in central Asia, animal wounds, these extracts
Synergies:
Europe, India, North America, accelerated wound closure, skin
southern Russia, and Siberia. formation, tissue strength, and
overall skin quality.(55)
Ancient Uses: Calamus and Chaste tree
□ Calamus extracts and essential
□ Calamus, known for its strong, An infusion of Calamus rhizome
oils may slow down the growth
sweet scent, mainly in its combined with the root part of the
of cancer cells and inhibit the
rhizomes, was a key ingredient Chinese chaste tree shows activity
formation of new blood vessels
in Egyptian perfumes, albeit at against intestinal worms when
that tumors need to grow.(56)
higher costs due to imports from consumed orally.(57)
India and Syria. Side Effects:
□ The Greeks used it for eye Common side effects include
diseases, Europeans for digestive vomiting, a fast heart rate, and Calamus, Yarrow, and Peppermint
issues, and Ayurvedic medicine slowed intestinal movements. To improve appetite and stimulate
valued it highly. Dried rhizomes Long-term, high-dose application the release of digestive juices in the
were used in bitters, liqueurs, in an animal model demonstrated stomach, a tea composed of finely
sweets, and vermouths. carcinogenic effects. cut sweet flag rhizome, yarrow, and
□ North American Indians used it peppermint, is boiled for 15 minutes
Parts used: and consumed lukewarm.(58)
for stamina on long journeys,
just as South American Indians The root (rhizome)
used coca leaves. Preparations:
□ British calamus differs from Infuse fresh or dried calamus in Calamus, Watercress, Goldenseal,
American calamus (A. calamus cold water overnight or add hot and Motherwort
var. americanus), which is water to powdered calamus. For a A combination of dried calamus,
banned by the FDA in the US. strained voice or laryngitis, chew watercress, goldenseal, and
□ Calamus, or “Singer’s Root,” a 1 cm piece of the root and hold it motherwort can be steeped in water
was often used to treat post- in between your cheek and gums for 30 minutes and taken before
traumatic stress disorder and throughout the day. meal (1 tablespoon) for reducing
can be used alongside other stomach acid or acidosis.(59)
treatments for anorexia, autism, Dosage:

45
 CALENDULA

Calendula officinalis Calendula is an annual herb with

bright, orange-yellow flowers

Calendula and hairy, green leaves. It grows

up to 60 cm (2 feet) tall.
Soothes Skin and Aids Digestion
Calendula’s powerful anti-inflammatory attributes can heal wounds and soothe skin. It can also flex its muscles as
an antifungal and antimicrobial agent. Its unique name is derived from Latin, meaning “little calendar” or “little
clock”. It’s also fondly called “marigold”, as a beautiful nod to the Virgin Mary.

□ It’s also used as a natural remedy Side Effects:

for eye irritation and infection Calendula can cause drowsiness,
by infusing petals in oil or water reduced breathing if ingested, and
and used as eye drops. skin irritation if used topically.
□ Calendula was also used Those with allergies to the
to relieve cramping and Asteraceae/Compositae family
constipation by stimulating should avoid it. It can also affect
digestive tract muscles. hormone levels and even induce
menstruation in nursing or
Modern Research: pregnant women.
□ Research shows that Calendula
flowers can be effective at Parts used:
relieving stomach cramps and Flowers and leaves
constipation. (823)
□ Due to its bioactive compounds,
Calendula has been shown to
have anti-inflammatory and
Region:
antiseptic properties. (824)
Calendula is native to the
□ Studies suggest that Calendula
Mediterranean region and is now
essential oil cream can be used
found in many parts of the world.
topically to protect the skin from Dried calendula flowers
Ancient Uses: UV radiations and to maintain
the natural pigmentation of the Preparations:
□ Calendula was occasionally used
skin tissue.(60) Dried petals can be used to make
for headaches, red eyes, fever,
and toothaches. 17th century □ Calendula extract cream is oils or tea. When brewing calendula
herbalist Nicholas Culpeper shown to be a safe and effective tea, you can garnish it with some
suggested its potential benefits alternative for treating white fresh flowers. Calendula can be
for the heart, though it wasn’t discharge, vaginal itching, and infused with coconut oil for topical
highly regarded as a medicine. foul odors caused by vaginal application.
bacteria in women.(61)
□ Calendula found its place in Dosage:
magical rituals, such as potions □ Calendula’s antitumor potential,
seen in cytotoxic activity against Dosage will vary depending on its
to reveal fairies or ointments
cancer cells and bioactive form and the intended use.
made from powdered calendula,
marjoram, thyme, and compounds, merits further
Synergies:
wormwood simmered in honey research in cancer treatment.
and white wine. Unmarried (62)
women with numerous suitors □ A preparation of equal parts of Calendula and Aloe vera
used this ointment to reveal their arnica, calendula, St. John’s Combining Aloe vera and Calendula
ideal match. wort, and comfrey extracts into an ointment appears to speed
□ Calendula was applied topically (diluted 1:100) has been shown up the healing of episiotomy
for skin issues, wounds, scars, to result in faster wound healing wounds in new moms, a common
and cuts, soothing irritation and (a homeopathic medicine named procedure during childbirth. It also
reducing inflammation. Similasan® Arnica plus Spray). heals diaper rashes in infants.(64)
(63)

46
 CARAWAY

Carum carvi Caraway is a biennial herb with feathery leaves, small white
or pink flowers, and grows up to 60 cm (24 inches) tall. Its

Caraway small brown pods, often mistaken for seeds, are actually the
dried fruits of the caraway plant.
Relieves Digestive Issues and Enhances Respiratory Health
Caraway boasts a centuries-old history in both kitchens and traditional medicine. Its distinctive sweet and warm
flavor is prized in baking, liqueur making, and perfumery. It was esteemed for its taste and healing attributes:
aiding digestion, offering respiratory relief, and serving as a diuretic and expectorant.

□ During the time of Nero, Seeds and oil

Dioscorides, an ancient Greek
doctor, herbalist, and scientist, Preparations:
recommended using caraway oil Caraway seeds and oil are
on “pale-faced girls.” However, it commonly used in cooking and
is unknown if he was referring to flavoring beverages. Supplements
any ailment in particular. are available as capsules or
□ Caraway has been used as a tinctures.
natural diuretic to help increase
Dosage:
urine production and reduce
bloating. Taking 1/2 to 1 tsp (1–6.7 grams) of
whole caraway divided into 3 daily
□ It has traditionally been used
doses is safe and effective. Caraway
to remove mucus from the
oil is more effective topically than
respiratory tract and soothe
when consumed in the diet.
Region: coughs and colds.
Caraway is native to western Asia, Modern Research:
Europe, and Northern Africa. It is
□ A 2017 study of Caraway
now grown in many parts of the
seeds suggested that caraway
world, including North America and
extract could be used as a
Australia.
natural analgesic for ulcers,
Ancient Uses: inflammation, and pain. (825) A pile of dry caraway fruit

□ The roots of caraway plants were □ Caraway seed oil may be

beneficial for people with Synergies:
used with milk to make a type
of bread called “chara,” that had diabetes by reducing stress on
been favored by Julius Caesar the body, controlling blood Caraway and Peppermint
himself. sugar, and improving blood
fat levels without affecting the Caraway oil in combination with
□ The ancient Romans spread essential protein levels.(67) peppermint oil or menthol is
the seeds across Europe, and used for treatment of functional
is cultivated, from Sicily to □ Caraway when consumed with dyspepsia in clinical studies.
Scandinavia, since the Middle aerobic exercise has positive Caraway oil applied topically on the
Ages. effects on the level of C-reactive abdomen relieves the symptoms
protein and sleep quality.(68) of inflammatory bowel disease
□ Caraway was used in love
potions. Caraway seeds were Side Effects: patients.(69)
also mixed with chicken feed to
Caraway oil is generally safe, but
discourage wandering. Today,
can cause burping, heartburn, and Caraway, Clove, Cumin, Basil, and
some people still give them to
nausea when used with peppermint Marjoram
homing pigeons.
oil. Topical use is safe for up to 3
A combination of caraway, clove,
□ The 12th-century German texts weeks. While there are pregnancy
cumin, basil, and marjoram
have described its effectiveness concerns, nursing mothers use it to
essential oils have a synergistic
as a stomach tonic and a enhance milk production. effect against fungal infections,
treatment for flatulence and
Parts used: when applied topically over the
other stomach ailments, like
affected area.(70)
bloating, gas, and indigestion.

47
 CARDAMOM

Elettaria cardamomum It’s a large, leafy plant with tall, straight stalks
that proudly carry small, white flowers with blue

Cardamom tips. The flowers produce tiny seed pods that house
the aromatic black seeds.
Digestive Health and Neuroprotective Properties
Known as the ‘Queen of Spices,’ cardamom captivates both chefs and healers with its sweet, slightly pungent taste
and eucalyptus-like scent. Beyond its sensory appeal, cardamom offers a treasure trove of health benefits, making
it a prized medicinal herb.

□ A 2019 study indicated that applications.These should be

cardamom oil could provide used as per the manufacturer’s
neuroprotection against instructions or a healthcare
neurotoxicity caused by provider’s advice.
aluminum chloride to reduce □ Capsules: For a more
oxidative damage.(427) concentrated dose, cardamom
□ Cardamom fruit and seed is also available in capsule form.
extracts show antibacterial and These should be used as per the
anti-inflammatory properties, manufacturer’s instructions or a
potentially offering therapeutic healthcare provider’s advice.
benefits against periodontal
infections, resulting in better
oral health.(428)
Region: □ Cardamom oil has potential
The misty, mountainous regions of heart health benefits, and Synergies:
southern India and Sri Lanka are can restore lipid homeostasis
the original home of cardamom. in hypercholesterolemia.
This spice has since been used Cardamom essential oil and
across continents and is now also geraniol effectively reduce
Cardamom, Saffron, Ginger, and
cultivated in Guatemala, which is kidney and brain oxidative stress
Cinnamon
the world’s largest producer, and while increasing antioxidant
markers.(429) Cardamom, saffron, ginger, and
other tropical areas like Costa Rica
cinnamon enriched with multi-
and Tanzania. Parts used: strain probiotics show a synergistic
Ancient Uses: Seeds relationship for managing type 2
diabetes.(431)
□ In Ayurveda medicine,
cardamom enhanced digestion,
relieved stomach pain, eased
heartburn and IBS symptoms, Cardamom and Black pepper
and balanced the three “doshas”
Mix cardamom and black pepper
(life forces) for better health.
powders with honey for greater
□ In Chinese Medicine, cardamom immune support and disease
freshened breath and maintained resistance.(432)
oral health, countering breath
Cardamom seeds
odor effects in medicinal recipes.
□ The Egyptians used cardamom
in the mummification process Preparations: Cardamom, Ginger, and Cinnamon
for its strong, pleasant aroma. □ Tea: The seeds or whole pods The blend of 10% ginger, 68%
They also valued it for cosmetic can be brewed into a warming, cinnamon, and 22% cardamom
purposes, using it in perfumes aromatic tea, using up to 2 pods, essential oils offers antioxidant and
and even chewing the pods to up to twice per day. antibacterial benfits, suitable for
clean their teeth. □ Essential Oil: Cardamom diffusers, inhalers, or diluted skin
essential oil is used in application.(433)
Modern research:
aromatherapy and topical

48
 CASCARA SAGRADA

Rhamnus purshiana Cascara Sagrada is a small tree or large

shrub with dark green leaves and small,

Cascara sagrada yellow flowers. It grows up to 10 meters (33

feet) tall and produces small, black berries.
Natural Laxative for Constipation Relief
Cascara sagrada is a cherished gem from Mother Nature’s pharmacy. This magical tree bark is more than just a
potent laxative; it’s a time-honored remedy to reboot your digestive system. Get ready to bid adieu to constipation
with its gentle yet effective, stimulating properties. It’s a tad bitter with a lingering aftertaste, but it is definitely
worth a slight sensory adventure for the relief it promises.
to help increase urine flow and lukewarm water.
promote the excretion of toxins
from the body.
□ In traditional medicine, it has
been used as an astringent to
stop bleeding and a remedy for
parasitic infections.

Modern Research:
□ Not much scientific research has Cascara sagrada has been used
been done on Cascara Sagrada’s traditionally as a laxitive. But
medicinal benefits. It is well
modern research suggests that
known to be an effective laxative
the herb may do more harm than
but the US FDA has banned its
approval in 2002 due to lack of good.
evidence.(73)

Side Effects:
Region:
Cascara sagrada is safe in short- Synergies:
Cascara sagrada is native to the term, low doses, as directed.
Western United States and Canada. Exceeding the dose or long-term
It is now grown in many parts of the use can lead to liver toxicity. It’s
world, including North and Central safe only after it has been aged for a
America. Cascara sagrada and Yellow dock
year. In 2002, the U.S. FDA banned
cascara as a laxative. Preparation containing cascara and
Ancient Uses: yellow dock produces a laxative
□ Cascara sagrada, known as Parts used: effect to help eliminate worm
“sacred bark,” was used by Bark infestations from the bowels.(76)
Native Americans. It comes
from a tree in the northwestern Preparations:
United States and acts as Cascara sagrada bark is typically
a natural laxative due to dried and ground into a powder, Cascara sagrada and Ginger
anthraquinone glycosides in which can be taken as a capsule or
the bark, which promote bowel Brew cascara and ginger according
tincture. It is also sometimes added
movements. to a 7:3 ratio using the decoction
to tea or other liquid preparations.
brewing method, which results in a
□ Cascara sagrada is a traditional
Dosage: much better tasting tea, particularly
natural laxative that relieves
by altering the phenolic content,
constipation by stimulating Cascara helps with constipation.
caffeine content, pH, and color
bowel movements. It was a The recommended dose is 300 mg
attributes.(77)
primary ingredient in over-the- once a day. Don’t take more than
counter laxatives until 2002. the recommended dose or use it
□ Cascara sagrada has been used for more than six days. You can
in traditional medicine to treat find cascara in tablets, capsules,
gallbladder and liver disorders. or syrup, as directed. You can also
make tea or add 1 ml of extract to
□ It has also been used as a diuretic

49
 CAT’S CLAW

Uncaria tomentosa Cat’s claw is a woody vine with long, curved thorns that resemble
a cat’s claws, hence its name. It has large, oblong leaves and small,

Cat’s claw yellow flowers. The vine can grow up to 30 meters (98 feet) long.

Boosts Immunity and Reduces Inflammation

Dubbed “uña de gato” by the locals, cat’s claw is a beacon of health and vitality. Each steaming cup of Cat’s Claw
tea or handy supplement shows anti-inflammatory and immune-boosting effects. Struggling with digestive
troubles? Don’t fret. This ‘cat’ has your back.

□ Uncaria guianensis, another Cat’s Tinctures are administered at a

claw species, was used in wound dose of 1 mL 1 to 3 times daily, and
healing and treating dysentery, dry extracts at a dose of 500-2,000
similar to Uncaria tomentosa. mg mixed in water 1 to 3 times per
□ Cat’s claw also boasts anti-
inflammatory properties,
aiding in pain management for
osteoarthritis and rheumatoid
arthritis. It’s believed to
stimulate the immune system,
addressing allergies, cancer, and
infections.

Modern Research:
□ Cat’s claw shows promise as an
Powdered root is also
anti-fungal for use in dentistry.
commonly used.
(71)

Region: □ Cat’s claw extract, which contains day.

oxindole alkaloids, can be taken
Cat’s claw is native to the Amazon as a supplement to reduce the Synergies:
rainforest in South America. It is side effects of chemotherapy for
now grown in many parts of the Cat’s claw and other botanical
cancer treatment.(72)
world, including Central and South species
America, Asia, and the United □ Cat’s claw can be helpful
Combining Cat’s Claw with other
States. in arthritis, where the
extracts such as black garlic, devil’s
inflammation and tissue damage
claw, camu-camu, blackcurrant,
Ancient Uses: affects the balance of energy-
and citrus fruits improves its
giving molecules in cells.(75)
□ Cat’s claw, with roots dating back effectiveness in addressing
to the Inca civilization, served Side Effects: inflammation associated with
as both an herbal remedy and a chronic diseases like arthritis,
rejuvenating beverage. Used for Certain people may experience cardiovascular disease, cancer,
millennia to enhance health and headaches, dizziness, and vomiting. blood pressure, diabetes, etc. (826)
spiritual well-being, it gained It may also exacerbate certain
recognition through South autoimmune diseases.
American travelers and priests, Cat’s claw and medicinal
Parts used: mushroom
spreading to Europe and North
America. Root and bark
The combination of cat’s claw
□ In Peru, the Asháninka Indians Preparations: water extract, medicinal mushroom
highly regard Uncaria tomentosa extracts (Cordyceps, almond
Cat’s Claw can be consumed as mushroom, maitake, turkeytail, and
(savéntaro) for its anxiety-
tea or in capsule/tincture form. reishi mushroom), nicotinamide,
relieving properties. Expert
Traditionally, the root or stem bark and zinc offers health benefits,
healers prepared a bitter
is boiled to create a decoction. including reduced pain, fatigue,
medicinal drink from its root
bark to alleviate anxiety and weight loss, and decreased DNA
Dosage:
promote well-being. damage in peripheral blood.(827)

50
 CAULIFLOWER

Brassica oleracea var. botrytis Cauliflower is a cruciferous vegetable, characterized by

its white, compact head (curd), surrounded by green

Cauliflower leaves. It grows from a thick central stem to form a

single round head, typically 6-12 inches in diameter.
Promotes Heart Health and Supports Brain Function
Once a prized possession of the ancient Assyrians, cauliflower has traversed through the rich soils of Asia,
Europe, and now America. Its name, derived from the Latin words ‘caulis’ (cabbage) and ‘floris’ (flower), points
to its unique place in the cabbage family. Celebrated for its versatility in cooking, its real magic lies in its dense
nutritional profile, especially its benefits for the heart and brain.
compounds, including Preparations:
glucosinolates, phenolics, and Cauliflower can be enjoyed cooked
flavonoids, with the highest or raw. It’s a popular substitute
antioxidant capacity found in for grains and legumes in various
leaves.(792) dishes. You can steam, boil,
□ Steamed cauliflower has the roast, or sauté it. It’s also used
highest antioxidant activity, to make soups, purees, and even
while boiled cauliflower has the cauliflower rice. Ready-to-eat
lowest antioxidant activity.(793) cauliflower products are available in
□ Cauliflower is a good source of supermarkets.
fiber, vitamins, and minerals, is Dosage:
safe for consumption, and does
not present health risks.(794) There is no specific dosage for
cauliflower, but incorporating it
□ Cauliflower is an excellent source into meals on a regular basis is
of phenolics, ascorbic acid, recommended.
vitamins B1, B2, and B3, folic
Region: acid, tocopherols, and dietary Synergies:
Originally native to the fiber. It may also lower the risk
northeastern Mediterranean, of cancer due to its glucosinolate
cauliflower has adapted to content.(795)
Cauliflower and Other vegetables
various climates and is now Side Effects: Combining cauliflower with other
cultivated globally, thriving in cool
Cauliflower consumption is vegetables or legumes that are
temperatures.
generally safe, but in excess, it high in antioxidants can result in
Ancient Uses: may cause gas or bloating due to enhanced antioxidant benefits.(796)
□ Brain Booster: Ancient scholars its high fiber content. Individuals
appreciated cauliflower for its with thyroid issues should consult
high choline content, essential a doctor before consuming large
for brain health and cognitive amounts as it contains goitrogens,
functioning. which may affect thyroid function.

□ Heart Helper: Praised in ancient Parts used:

texts for its sulforaphane and The white head (curd) and
fiber, key in maintaining heart sometimes the green leaves
health by reducing blood
pressure and cholesterol.
□ Digestive Aid: Its high fiber
content was noted in ancient
Greek and Roman writings,
aiding in digestion and
promoting gut health.

Modern Research:
□ Cauliflower is a rich source of Cauliflower head
health-promoting bioactive

51
 CAYENNE PEPPER

Capsicum annuum Cayenne pepper is a small, red pepper that belongs

to the same family as bell peppers and sweet peppers.

Cayenne pepper It is typically dried and ground into a powder or

used fresh in cooking.
Enhances Circulation and Aids Digestion
Cayenne pepper has been used for centuries in traditional medicine and cooking. It is known for its spicy, hot
flavor and ranks around 30,000 - 50,000 Scoville units, putting it somewhere in the middle of spicy peppers. It
has several health benefits, including reducing inflammation, improving circulation, and aiding digestion.
enzymes and juices. blood pressure; consult a doctor if
□ Its anti-inflammatory properties on blood pressure medication.
treat the inflammation and Parts used:
related symptoms, such as pain,
redness, and swelling of the Dried pepper
affected area.
□ Cayenne has been used topically
to ease discomfort and relieve
pain. It can help relieve
headaches by acting as an
analgesic.

Modern Research:
Region: □ A 2014 study found that cayenne
Cayenne pepper is native to Central pepper can aid in lowering Crushed and dried peppers
and South America. It is now the chances of cardiovascular
grown in many parts of the world, disease.(78)
Preparations:
including the United States, Africa, □ Cayenne pepper may be
and Asia. beneficial for human To relieve pain, mix 1-2 tbsp of
consumption due to its ground cayenne pepper with 1/2
Ancient Uses: potentially high antioxidant cup oil. Heat the mixture for 5-10
and antiproliferative properties, minutes, then allow to cool before
□ Native Americans used cayenne
which may help in the fight applying to affected areas.
for 9,000 years, both as a
food and a medicine. Cayenne against cancer.(79) Dosage:
pepper’s hot and spicy flavor is □ Dietary consumption of cayenne
mainly attributed to capsaicin, a Studies suggest a dose of 2 to 6
pepper helps reduce the factors mg daily. Start with a low dose to
pain-relieving substance. They associated with metabolic
used it to treat various disorders minimize any potential side effects.
dysregulation, and helps to
of the circulatory and digestive regulate metabolic system.(80) Synergies:
systems.
□ A 2018 study suggests that
□ Cayenne has also been used in capsaicin and capsinoids (active
traditional Ayurvedic, Chinese, Cayenne pepper and Turmeric
compounds in cayenne pepper)
Japanese, and Korean medicines could potentially be included Cayenne pepper powder has
as an oral remedy for circulatory in the diet to help people been added along with turmeric
problems and poor appetite. with obesity lose weight and while cooking since ages. Several
□ Cayenne is believed to improve burn more fat by increasing scientific studies have supported
blood circulation to the heart their energy expenditure and the use of turmeric as an anti-
and has been used to treat improving how their bodies use obesity agent. Cayenne pepper
conditions such as heart disease fat for energy.(81) also has shown to reduce obesity-
and stroke. related inflammation. Thus, adding
Side Effects: a combination of cayenne and
□ It has been used to improve turmeric to your stews, sauces, and
digestion and reduce bloating. It Capsaicin supplements might upset
the stomach, less so with food. They curries, can help you maintain your
stimulates the digestive tract and body weight.(82)
increases the flow of digestive can increase body temperature and

52
 CELERY SEED

Apium graveolens Celery seed is the small, brown seed of the

celery plant. It is typically dried and used as a

Celery seed spice in cooking.

Calms Blood Pressure, Aids Digestion, Reduces Inflammation

Beyond its subtly bitter flavor spicing up your favorite dishes, celery seed offers a wealth of health benefits. This
tiny seed is a trifecta of goodness tackling inflammation, aiding digestion, and lowering blood pressure.

reduce inflammation in the body, seeds and seek professional advice

particularly in the digestive when combining them with specific
system and joints. drugs. Don’t use gardening packet
□ Celery seed has been traditionally celery seeds, as they may contain
used to support urinary tract chemicals.
health and to help relieve Parts used:
symptoms of urinary tract
disorders. Dried seed

Modern Research: Preparations:

□ Celery seed essential oil is
composed of chemical
compounds that possess
antioxidant, anti-inflammatory,
and neurotransmitter-regulating
properties, which may relieve
symptoms of depression.(84)
A pile of celery seeds
Region: □ Celery seed may be a viable
option for women with sexual Celery seed is typically used as a
Celery seed is native to the
dysfunction, as it has been spice in cooking or can be taken as
Mediterranean region. It is now
shown to improve sexual a supplement in capsule or tincture
grown in many parts of the world,
function in women and is form. It can be ground up into a
including Europe, Asia, and North
considered safe, well-tolerated, powder or eaten whole.
America.
and effective.(85)
Ancient Uses: □ A 2012 study found that Dosage:
□ Historical texts on herbal celery seed extracts contain Due to a lack of scientific evidence,
medicine from the medieval compounds with antioxidant celery seeds should not be given to
period recommended celery properties, thus protecting children under 18.
to alleviate hysteria, calm the the body against free radical
How much celery seed to consume
nerves, and induce peaceful damage.(86)
depends on the intended purpose
slumber. □ A recent scientific report found and form, including celery seed
□ The ancient Greeks and Romans that celery seed components oil, capsules or tablets, extract, or
used celery as a seasoning, while show potential for treating whole seeds. Consult a physician to
the ancient Chinese used it as a various chronic diseases and determine the correct dosage.
medicine. high blood sugar levels.(87)
Synergies:
□ Celery seed is believed to help Side Effects:
lower blood pressure and has
Avoid celery seeds during Celery, Buchu, and Basil
been traditionally used to treat
pregnancy due to the risk of uterine
hypertension. A herbal composition of celery seed
bleeding and contractions. People
□ Celery seed has been used to help with kidney inflammation, low oil, buchu leaf oil, and basil oil,have
improve digestion and reduce blood pressure, or those using shown synergistic effect in treating
bloating. certain medications should also diarrhea, diarrhea related disorders
steer clear. Be cautious of skin and electrolyte and fluid imbalance.
□ Celery seed has been used to (88)
sensitivity to UV rays from celery

53
 CHAMOMILE

Matricaria chamomilla Chamomile is an annual herb with small,

white daisy-like flowers and feathery leaves.

Chamomile It grows up to 60 cm (24 inches) tall and

produces small, yellow-brown seeds.
Soothes Anxiety, Promotes Sleep, Aids Digestion
Chamomile has been used for centuries in traditional medicine and is known for its calming properties. It is often
consumed as tea to help relax the mind and body, promote sleep, and reduce stress and anxiety. In addition to its
medicinal properties, chamomile has also been used as a natural dye and in skin care products.

have potential benefits in □ Capsules: 900 to 1200 milligrams

preventing or alleviating daily.
obesity, hyperglycemia, and
hyperlipidemia, making it a Synergies
possible functional beverage for
promoting better health.(89) Chamomile and Lavender
□ Chamomile appears effective and Aromatherapy with lavender and
safe for improving sleep quality chamomile essential oils is a safe
and treating various anxiety method for reducing the daily use
disorders.(90) of analgesics, resulting in fewer side
□ Chamomile has powerful effects and better pain control. It
antibacterial properties that can can be used in combination with
combat various disease-causing routine analgesics.(93)
microorganisms.(91)
□ The use of chamomile was found Chamomile and Saffron
Region:
to help manage and reduce Herbal tea made by combining 20
Chamomile is native to Europe, various risk factors associated mg chamomile and 1 mg of saffron
Asia, and the Mediterranean region with cardiovascular diseases.(92) shows long-term benefits for those
but is now grown in many parts of
Side Effects: with depression and enhances the
the world, including North America.
efficacy of several other medical
Chamomile may cause dizziness, treatments.(94)
Ancient Uses:
nausea, allergies, and drowsiness.
□ The 10th-century Anglo-Saxon Avoid before surgery, if you have
manuscript, Lacnunga, listed it asthma, or during pregnancy. Chamomile, Myrrh, and Coffee
as one of nine sacred herbs. Overconsumption of its tea may The herbal combination of myrrh,
□ Used by Greeks and Egyptians cause vomiting. chamomile flowers, and coffee
for skin conditions and fever, charcoal has shown potential for
Parts used: the treatment of ulcerative colitis.
Hippocrates also wrote about its
benefits. (95)
□ Romans used chamomile for
headaches. The Roman variety Chamomile and Lemon balm
was cultivated in the 16th Lemon balm and chamomile syrup
century by a British botanist and improves chest pain, discomfort,
recognized in the Würtenberg Dried chamomile flowers quality of life, and alleviates anxiety
pharmacopeia as a gas reliever and tea and depression in patients with
and painkiller. drug-resistant cardiac Syndrome
Flowers
□ Chamomile calms the nervous X.(96)
system, aiding anxiety and stress Preparations:
relief. It’s been used to enhance □ Tea: Steep a chamomile tea bag For insomnia or anxiety,
digestion, relieve bloating, and or flowers in hot water for 5 to 10 drinking chamomile tea 30-
as a remedy for insomnia. minutes in a covered mug, up to 45 minutes before bedtime
four times per day. can help due to its natural relaxing
Modern Research:
properties.
□ Chamomile extract may Dosage:

54
 CHERRY

Prunus avium The cherry is a small, round fruit ranging in color from
deep red to yellow, known for its tart or sweet taste.

Cherry Cherries grow on flowering trees and belong to the

genus Prunus, closely related to plums and apricots.
Alleviates Joint Pain and Promotes Sleep
Cherished since ancient times, cherries were rumored to be a favorite of Chinese emperors. Greek philosophers
like Theophrastus and Pliny the Elder documented their health benefits. In mythology, cherries are associated
with Venus, the goddess of love, symbolizing beauty and immortality.
inflammation, improving sleep, and concentrates are popular for
and decreasing blood pressure. health benefits. Tea made from
(700) cherry bark and leaves can be
□ Sweet and sour cherries contain used for coughs and respiratory
antioxidants and polyphenols issues.
with antioxidant, anticancer, and Dosage:
anti-inflammation properties,
which may help prevent diseases □ Dietary: Enjoy a serving (about
like heart disease, cancers, and 1 cup) of fresh cherries daily for
diabetes.(701) joint health and improved sleep.
□ Cherry intake has potential □ Juice: Drink 8-16 ounces of tart
preventive health benefits in cherry juice daily for pain relief
relation to cancer, cardiovascular and sleep benefits.
disease, diabetes, inflammatory □ Tea: Steep 1-2 teaspoons of
diseases, and Alzheimer’s dried cherry bark or leaves in
Region: disease due to their high hot water for 10 minutes. Drink
Native to Europe, Western Asia, antioxidant activity and low 1-2 times daily for respiratory
and parts of Northern Africa, glycemic response.(702) benefits.
cherries are now widely cultivated □ Topical: Apply cherry-infused
Side Effects:
in temperate regions worldwide. balms or creams for skin health
While generally safe, cherries can and relief from muscular pain.
Ancient Uses: cause allergic reactions in some
□ Pain Reliever: Cherries, people. Due to their high fiber
particularly tart ones, have been content, excessive consumption
used for their anti-inflammatory may lead to digestive discomfort.
properties, helping to alleviate
Parts used:
joint pain and symptoms of
arthritis. Fruit, bark, and leaves
□ Sleep Enhancer: Their natural
melatonin content aids in
regulating sleep cycles.
□ Digestive Aid: Ancient
practitioners recommended
cherries for digestive health and
to ease constipation.
□ Cough Suppressant: Cherry bark
has been used in traditional
cough remedies.
Fresh cherries
Modern Research:
□ Consumption of sweet or Preparations:
tart cherries can promote
health by preventing or □ Cherries can be eaten fresh,
decreasing oxidative stress and dried, or cooked. Cherry juice

55
 CHIA SEEDS

Salvia hispanica Chia seeds are tiny, oval seeds that come from the desert plant
Salvia hispanica, a member of the mint family. Originating in

Chia Seeds Central America, these seeds are known for their remarkable
ability to absorb water and form a gel-like substance.
Enhances Energy and Supports Digestive Health
Historically revered by the Aztecs and Mayans, chia seeds were a staple in their diets, valued for their ability
to provide sustainable energy. “Chia” is the ancient Mayan word for “strength.” These seeds were also used in
religious rituals and as offerings to the gods.

seeds also show improvements creates a gelatinous mixture that

in pruritic skin and endurance in can be used as a base for chia
distance runners.(671) puddings, a popular healthful
□ Long-term intake of chia seeds is dessert.
associated with increased bone Dosage:
mineral content and improved
nutrient absorption in animal □ Oral: A common dosage is 1-2
models.(672) tablespoons of chia seeds, twice
daily. Mix them into yogurt,
□ Chia seeds are a nutritious, smoothies, salads, or cereals for
superfood with potential health a nutrient boost.
benefits, including supporting
the digestive system, promoting □ Topical: Not typically used
healthy skin, and reducing the topically due to their small size
risk of heart disease, diabetes, and high absorption properties
and signs of aging.(673) when in contact with liquids.

Region: Side Effects: Synergies

Native to central and southern Chia seeds are generally safe, but
Mexico and Guatemala, chia due to their high fiber content,
seeds have now gained popularity overconsumption may lead to Chia and Pomegranate
worldwide as a superfood. gastrointestinal discomfort. It’s The combination of chia seed and
important to consume them with pomegranate fruit extracts could be
Ancient Uses: ample water. a promising approach for managing
□ Energy Booster: Ancient warriors skin pigmentation by inhibiting
attributed their stamina and Parts used:
melanin biosynthesis.(674)
endurance to chia seeds, often The whole seed
consuming them before battles
or long journeys. Preparations:
Chia in Salads
□ Digestive Aid: The high fiber
content in chia seeds was used Add chia seeds to your salads,
to promote bowel regularity and because the good fats present in
healthy digestion. chia seeds support optimal nutrient
absorption, thereby aiding in
□ Hydration Helper: The ability of lowering blood pressure effectively.
chia seeds to absorb water was (675)
utilized for hydration purposes,
especially during long periods
of physical activity or in hot Chia seeds
Chia and Lecithin
climates.
The optimal blend of 4.04%-Chia
Modern Research: □ Chia seeds can be eaten raw,
to 1%-Lecithin while making bread
soaked in juice, added to
□ Chia seeds and their oil have enhances its nutritional value,
porridges and puddings, or
various health benefits, such as reduces crumb firmness, and delays
incorporated into baked goods.
decreasing blood glucose, waist staling without impairing the
Soaking chia seeds in water
circumference, and decreasing bread’s quality.(676)
or plant-based milk overnight
weight in overweight adults. Chia

56
 CINNAMON

Cinnamomum cassia, Cinnamomum verum Cinnamon trees have brown bark, leathery
leaves, and small yellow flowers. Cassia

Cinnamon cinnamon is dark reddish-brown with

thicker sticks and a rougher texture than
Ceylon cinnamon, which is tan-brown and
Controls Blood Sugar, Reduces Inflammation,
contains many tight sticks with soft layers.
Antimicrobial
Cinnamon, from the laurel family’s aromatic tree bark, jazzes up various foods, and its essential oil is used in
liqueur, perfume, and medicine. It comes in two main types: common Cassia and the rarer Ceylon.
and treating the candidiasis (about 1/2 to 1 tsp) of cinnamon
fungal infection.(98) powder in daily diet.
□ Cinnamon can reduce Synergies:
hyperglycemia, enhance lipid
profiles, and protect against Cinnamon and Thyme
oxidative damage associated
with diabetes.(99) Cinnamon and thyme essential
oils have enhanced antimicrobial
□ A 2020 study found that properties against foodborne
cinnamon supplementation pathogens.(102)
could be a safe and effective way
to reduce the frequency, severity,
and duration of migraine Cinnamon and Cumin
attacks, as well as general pain Cinnamon and cumin essential
Region: and inflammation.(100) oils exhibit enhanced antibacterial
C. cassia originated in Southern □ Combined clove, oregano, properties when combined.(103)
China, but farmers now grow and cinnamon essential oils
several sub-species across East and effectively kill and inhibit food Cinnamon and Parsley
South Asia. C. verum is native to Sri bacteria, showcasing their A blend of cinnamon and parsley
Lanka and Southern India. antibacterial properties and use essential oils synergize to stop
as food preservatives.(101) the growth of foodborne bacteria,
Ancient Uses:
Side Effects: extending food shelf life.(104)
□ Cinnamon dates back to 2700
B.C. utilized in Ayurvedic Cinnamon can cause stomach
medicine for diarrhea, fever, and discomfort and mouth irritation. In Cinnamon, Celery, and Basil
menstrual issues. high doses, it may lead to breathing Mixed cinnamon bark oil, celery
□ Around 500 B.C., Egyptians, used issues, blood vessel expansion, seed oil, and basil oil, is shown to
cinnamon in embalming. During lethargy, or seizures. be effective in treating diarrhea,
the Ptolemaic period, they diarrhea-related disorders and
developed recipes for kyphi, an electrolyte and fluid imbalance(105)
aromatic incense with cinnamon.
□ The Bible mentions cinnamon as Cinnamon and Thyme
“kannamon”, and Moses used it Mixing cinnamon and thyme
in anointing oil. essential oils in a diffuser supports
Dry cinnamon bark respiratory health and eases cold
□ Pliny the Elder noted 350g of
cinnamon was worth 15 times its Parts used: symptoms. It’s also great for
weight in silver in the 1st century Bark, flower, fruit, leaves, and roots homemade cleaners, sanitizing
A.D. surfaces, and as air freshener.(106)
Preparations:
Modern research: Cinnamon bark is available dried, When using cinnamon for
□ Cinnamon essential oil and fresh, as essential oil, pill, powder, blood sugar control, the
its derivatives have potent or tincture. Ceylon variety, also known as
antimicrobial properties against “true cinnamon,” is more effective
oral pathogens, preventing oral Dosage: than the commonly used Cassia
diseases, aiding in endodontics, cinnamon.
Specialists propose 2-4 grams

57
 CLOVE

Syzygium aromaticum Clove is the unopened pink flower bud of the clove tree. It is
typically dried and used as a spice in cooking. The clove tree

Clove is an evergreen tree that can grow up to 12 meters (40 feet)

tall, with large, dark green leaves and pink flowers.
Pain Relief, Antibacterial, Enhances Digestion
Clove adds an intriguing mix of strong, sweet, and mildly bitter flavors to your favorite dishes. This magical spice
also doubles as a natural remedy, known to soothe inflammation, enhance digestion, and offer pain relief. Plus, it
repels pesky insects and serves as a food preservative.
improvement, as well as Dried buds
remedies for cholera, impotence,
and vomiting. Cloves were Preparations:
eventually made into poultices Clove is available as powder or oil,
for treating scorpion stings. and taken as a capsule or tincture.
□ Byzantine physician Alexander
Dosage:
of Tralles suggested using cloves
to alleviate gout and seasickness The World Health Organization
and stimulate appetite in the 6th recommends a daily intake of
century. clove oil of 2.5 mg/kg of your body
weight..
□ Cloves were traditionally used
for pain relief, especially in
toothaches, and clove oil remains
a natural numbing agent in
dentistry.
Region: Modern Research:
Clove is native to the Moluccas □ A 2011 study suggested clove
(Spice Islands) in Indonesia. It is oil could be used as a natural
now grown in many parts of the antibacterial agent to combat
world, including India, Madagascar, bacteria that contribute to dental Dried clove buds
and Brazil. problems like cavities and gum
disease.(108)
Ancient Uses: Synergies:
□ Clove could potentially offer
□ Asian literature from China’s
a way to manage Alzheimer’s
Han period mentions cloves,
disease with minimal side effects
under the name “chicken- Clove, Oregano, and Cinnamon
and maximum cost-effectiveness.
tongue spice.” often used for
(109) A combination of clove, oregano,
freshening breath during formal
meetings. Back then, it was □ Clove supplementation has and cinnamon essential oils
common for envoys from Java antioxidative and organ- significantly kills bacteria in food
to bring cloves with them as a protective effects in diabetic and further prevents their growth.
gift to the emperor. These cloves patients. It reduces tissue These essential oils can therefore
were often held in the mouth to injuries, helps control blood be potentially used as food
freshen the breath during formal sugar levels, and prevents preservatives.(111)
meetings with the emperor. oxidative damage and cataract
formation.(110)
□ In ancient India, cloves had a
place in Ayurvedic medicine, Clove, Cumin, Caraway, Basil, and
Side Effects: Marjoram
treating common ailments such
Clove is safe in small amounts. High
as asthma, colds, indigestion, A combination of clove, cumin,
doses can harm the liver, kidneys,
impotence, laryngitis, low caraway, basil, and marjoram
or cause seizures and coma. Clove
blood pressure, toothaches, and essential oils can combat fungal
oil might cause allergies, irritation,
vomiting. infections when applied topically
or dermatitis.
□ Chinese medicine employed over the affected area of the skin.
cloves for warmth and digestion Parts used: (112)

58
 COCONUT OIL

Cocos nucifera Coconut oil is derived from the kernel or meat of

mature coconuts harvested from the coconut palm.

Coconut Oil It has a high saturated fat content, which makes it

slow to oxidize and thus resistant to rotting
Boosts Heart Health and Improves Skin and Hair

Known as the ‘tree of life,’ the coconut tree has provided a vital source of nourishment for millions around the
world for centuries. Coconut oil has been cherished for its rich nutrients and quick energy boost.

□ Coconut oil may prevent fat Dosage:

deposition in blood vessels Dietary: Incorporate 1-2
and reduce oxidative stress, tablespoons of coconut oil into
potentially benefiting human your diet daily. It can be used for
health.(744) cooking, added to smoothies, or as a
□ Coconut oil has major dairy butter substitute.
antimicrobial and anticancer Topical: Apply a small amount of
benefits, and its lauric acid helps coconut oil directly onto the skin
the body make disease-fighting or hair. It can be used as a body
monolaurin, which keeps infants lotion, face moisturizer, or hair
from getting infections.(745) conditioner. Apply lightly to avoid
Side Effects: greasiness.

Consuming large quantities of

coconut oil may lead to increased
Region: cholesterol levels due to its high
Synergies:
While coconut palms grow in over saturated fat content. It’s advised to
80 countries, the major producers use it moderately in your diet.
Coconut oil and Licorice
of coconut oil include Indonesia, Parts used:
Philippines, India, Sri Lanka, and Licorice extract combined with
Brazil. The oil extracted from the coconut medium-chain triglyceride-enriched
kernel coconut oil effectively lowers serum
Ancient Uses: lipid levels and reduces fatty liver in
□ Heart Protector: In traditional obese animal models.(746)
Pacific Island communities,
coconut oil was a staple, believed
to strengthen the heart and
reduce the risk of heart disease.
□ Skin Enhancer: Ancient tropical
cultures valued coconut oil for its
ability to moisturize and protect
the skin from sun damage.
□ Hair Nourisher: Known for
promoting healthy hair, coconut
oil has been used to combat Coconut kernel and oil
dryness, dandruff, and promote
hair growth.
Preparations:
Modern Research: Coconut oil can be used both
□ Coconut oil has cholesterol- internally and externally. It is
lowering, anticancer, anti- available in virgin, refined, or
hepatosteatotic, anti-diabetic, fractionated forms. Use it in
antioxidant, anti-inflammatory, cooking, as a skin moisturizer, or as
anti-microbial, and skin a hair conditioner.
moisturizing properties.(743)

59
 COFFEE

Coffee grows as a bush or small tree in the tropics,

Coffea arabica, Coffea canephora reaching up to 3.5 m tall and producing white flowers
in spring. Its berries, which turn from green to black,
Coffee contain two coffee beans. Arabica has oval leaves, while
Canephora has rounder and slightly smaller leaves.
Enhances Alertness and Liver Health
The Coffea family: small trees and shrubs that gift us with the much-loved “coffee beans”. There are over 120
species of Coffea, but Arabica makes up 60-80% of global coffee production with its sweet notes, while Canephora
accounts for 20-40%, waking us up with its higher caffeine jolt.

□ Studies hint at coffee’s ability Dosage:

to protect against oral and Healthy adults can consume a
pharyngeal cancer, but more maximum of 400 mg of caffeine
extensive studies are required on daily.
this front.(114)
□ All types of coffee, including
decaffeinated, instant, and Synergies:
ground, are protective against
chronic liver disease.(115)
□ Studies show that a higher
intake of coffee may be linked Coffee and Cardamom
to a decreased risk of prostate Mixing coffee with cardamom,
cancer.(116) which has digestive benefits, can
Region: help reduce coffee-related digestive
Coffea species are native to Africa, Side Effects: issues such as diarrhea and provide
but many tropical countries Coffee is generally safe when a flavorful twist to your morning
worldwide now have commercial consumed moderately. Excessive brew.(117)
plantations of Arabica and caffeine can cause anxiety,
Canephora. dehydration, and insomnia.

Ancient Uses: Parts used: Coffee, Myrrh, and Chamomile

□ East African tribes mixed ground Seeds A combination of myrrh,
coffee berries with animal fat for chamomile flower, and coffee
energy in battle. Around 1000 charcoal have anti-inflammatory
AD, the Ethiopians made wine effects.(118)
from coffee berries, fermenting
the dried beans in water.
□ Arabs roasted coffee beans in the
9th century. By the 15th century, Coffee and Willow bark
coffee was a “consciousness
Coffee and willow bark water
enhancer” in the Sufi shrines of
extracts show antioxidant
modern Yemen, which rapidly
properties when combined,
spread to the rest of the Middle
potentially providing various health
East and modern Turkiye, and
Roasted coffee beans benefits.(119)
from there into Europe and
the Americas. America’s first
coffeehouse was established in Preparations:
1676 in Boston.
To maximize coffee’s benefits, Coffee and Oregano
□ In ancient China, coffee was drink it hot. But for those deterred Oregano and coffee feature both
used for arrhythmias (irregular by its taste, and for medicinal antioxidant and antiinflammatory
heartbeats), asthma, chronic enhancement, caffeine tablets are effects to higher degrees when
diarrhea, fever, and malaria. the most effective consumption combined.(120)
Modern research: method.

60
 COMFREY

Symphytum officinale It can grow up to 5 ft and produces clusters of blue,

purple, and white flowers. It’s famous for its black-

Comfrey skinned roots and long, slender leaves.

Topical Healing and Anti-Inflammatory

Known for its remarkable anti-inflammatory abilities when used topically, comfrey’s roots and leaves are
packed with allantoin - a growth promoter for new skin cells, alongside other skin-loving compounds. Its name,
Symphytum, from the Greek “symphytos”, hints at its unique gift - mending broken bones and healing wounds.

II, First Aid packs often included pregnancy or breastfeeding and

comfrey tablets. don’t apply to open wounds.
□ In agriculture, Comfrey serves
as a valuable herb. Its leaves
contribute nutrients to the
soil as mulch and enhance
the decomposition process
in compost piles by feeding
microbes.

Modern research:
□ Comfrey herb cream is a safe Dry comfrey aerial parts
and effective treatment for blunt
Region: traumas and sports injuries,
with or without broken skin, in
Comfrey is native to the marshy, children.(121)
temperate regions of Europe and Synergies:
Asia but now thrives in parts of □ Comfrey root preparations in
Australia and North America with cream form are proven to be
similar climates. safe and effective for easing back Comfrey, Aloe, and Goldenseal
pain.(122)
Ancient Uses: A salve made of comfrey, aloe, and
□ Creams with comfrey extract are goldenseal can relieve pain caused
□ Comfrey, cultivated since 400 useful for treating skin irritation. by sprains and joint discomfort.
B.C., was utilized by the Greeks (123) Prepare it using a suitable base,
and Romans to heal broken such as coconut oil, and add a
bones and wounds and address Side Effects:
thickening agent like beeswax.
respiratory issues. Dioscorides, a Comfrey contains pyrrolizidine When applied to the skin, these
Greek physician, documented its alkaloids (PAs), which can cause salves offer a protective barrier
medicinal uses in his book “De liver damage, lung damage, and and effectively deliver the active
Materia Medica,” emphasizing cancer. The FDA has recommended ingredients to the affected area.
its efficacy in treating various that all comfrey oral products be (124)
ailments. removed from the market.
□ In the Middle Ages, Comfrey
Parts used:
earned nicknames like “boneset,”
Comfrey, Arnica, Calendula, and
“knitback,” and “knitbone” for its Leaves or other aerial parts
St. John’s wort
renowned ability to heal broken
bones. It was also recommended Preparations: A solution using equal parts of
for gout and rheumatism, Comfrey is applied externally arnica, calendula, St. John’s wort,
documented in herbals and through compressed pastes, and comfrey extracts diluted 1:100
monastery texts from 1000 A.D. extracts, and ointments made of its in ethanol has demonstrated
leaves and roots. accelerated wound healing. (It is
□ Comfrey had a culinary
available as a homeopathic remedy
use during the 1840s Irish Dosage: named Similasan® Arnica plus
potato famine but is now not
Take 0.1-1 mg of comfrey or apply Spray).(125)
recommended for internal
consumption. During World War 10-100 mg daily, but limit to 6
weeks annually. Avoid during

61
 CORN

Zea mays Corn is a tall annual cereal grass bearing grains

or kernels. The thread-like styles or stigmas from

Corn, Yu Mi Shu the female flowers of the corn plant form the
cornsilk.
Supports Urinary Tract Health and Diuretic Properties
While corn itself is a staple food across the globe, cornsilk, known as Yu Mi Shu in Chinese medicine, is a valuable
and versatile medicinal herb. Traditionally, it has been used for a range of ailments related to the urinary tract, as
well as to support overall health.

wounds, and rashes. It was often □ It can also be encapsulated or

applied as a poultice or infused tinctured. For using corn silk in
into oils or salves to provide tincture form, a standard dosage
relief. is 2-3 milliliters, taken up to 3
times a day.
Modern research:
□ Regular consumption of whole
grain corn lowers the risk of
developing chronic diseases such
as cardiovascular disease, type 2
diabetes, and obesity, while also
improving digestive health.(434)
□ The husk extract of corn exhibits
Region: antimalarial and antiplasmodial
properties, making it a possible
Corn is believed to have originated treatment for malaria.(435)
in Mexico, but now it is cultivated
worldwide in various climates. □ Research indicates that the
Cornsilk, the part of the plant used phytochemicals found in
medicinally, is harvested wherever corn hair have potential
corn is grown. antioxidative properties,
making them valuable for use
Ancient Uses: in pharmaceuticals, food, and
□ Native American tribes used related industries.(436)
cornsilk to support urinary □ Malaysian cornsilk shows mild
tract health. It was commonly diuretic activity in elevating Fresh and dried cornsilk
brewed into tea or used as a urine and Na+ content at
tincture to promote urination dosages from 500 to 800 mg/
and help alleviate symptoms of kg, suggesting its potential as
urinary tract infections, bladder an alternative natural diuretic
irritation, and kidney stones. agent.(437)
□ In traditional Chinese medicine, Parts used:
cornsilk is known as “Yu Mi
Xu.” It is used as a diuretic Cornsilk
to promote urine flow and
Preparations:
eliminate excess fluids from the
body. Cornsilk is also believed □ Cornsilk can be used fresh or
to possess anti-inflammatory dried. It is commonly infused
properties and has been used to as a tea or decoction. When
soothe inflammatory conditions preparing corn silk tea, use 1-2
such as cystitis and prostatitis. teaspoons of dried cornsilk per
cup of water. Allow the mixture
□ In European folk medicine,
to steep for 10-15 minutes before
cornsilk was used topically
consumption. This tea can be
to soothe skin irritations and
ingested up to 3 times a day.
conditions such as burns,

62
 CRAMP BARK

Viburnum opulus Cramp bark is a small plant, reaching 1-3.5 m in height.

It has white flowers in clusters and dark green leaves

Cramp bark with 3-5 lobes, about 6 cm wide. The plant also bears
small berries in shades of red to black.
Alleviates Muscle Spasms and Cramps
Renowned for easing muscle cramps and spasms, cramp bark works wonders on the body’s smooth muscles. It’s
not just its ancient track record that impresses us, though - Cramp bark has also captured modern hearts as a
natural stand-in for traditional muscle relaxants and painkillers.

□ Russians made “nastoika” with under medical supervision. Do not

the berries, which was a brandy take or use it on your own.
used for peptic ulcers.
Parts used:
□ It spread to Britain through
the Netherlands, having been Dried bark
cultivated by the Dutch in the
Preparations:
province of Gueldersland, which
is how it got its name. Dried cramp bark can be found in
bulk at specialized health stores.
□ Ukrainian folklore and art
It is also available in other forms,
celebrate cramp bark, which
such as capsules, liquid extract, and
holds symbolic significance
teabags.
dating back to Slavic paganism.
□ In Slavic paganism, cramp bark, Dosage:
Region: called “kalyna,” was associated You can prepare a 1:2 Cramp bark
Cramp bark is native to North with the birth of the universe extract and take 2 to 4.5 ml daily
America and Europe, where it and young women’s beauty. or 15 to 30 ml weekly. A decoction
grows in thickets and woodlands. □ Cramp bark has a potential using 2 tsp of the herb in 1 cup of
calming effect on anxiety by water can be consumed 3 times
Ancient Uses:
soothing the nervous system. daily.
□ In the 19th century, Eclectic
practitioners used cramp bark Modern research:
for various cramps, from angina □ Cramp bark fruit could be
to menstrual pain, viewing it as a used as a dietary source of
potential antispasmodic. phytocompounds to help prevent
□ Native Americans employed and treat post meal increses
cramp bark to ease cramping in glucose and fatty acids by
pains, treat uterine prolapse, and slowing the absorption of these
even used it for various purposes substances by intestinal cells.
like social drinking and as an (127) Fresh cramp bark
eyewash. □ Cramp bark fruit has become
□ Mesawakis primarily used it for increasingly interesting as a
menstrual cramps and other source of phenolic compounds Synergies:
body pains, while others smoked due to its health-promoting
the plant as a tobacco substitute. properties, specifically in terms
□ In Canada, the berries were used of preventing hepatic lipotoxicity
for better liver health.(128) Crampbark supplements may
in place of cranberries to make also contain valerian root powder
jellies and preserves, as their Side Effects: or ginger in them for relieving
bitter flavor becomes piquant mentrual pain and PMS symptoms.
when they’re processed. Cramp bark’s pain-relieving
qualities can be attributed in part (129)
□ The Chinese used cramp bark’s to coumarin compounds, which
leaves as a purgative. The also have antifungal properties.
Japanese made vinegar extract Coumarins are toxic if taken in high
from the berries to treat liver doses, so ensure consumption only
cirrhosis.

63
 CRANBERRY

Vaccinium macrocarpon Cranberries are small, red berries that grow on low-
lying shrubs. They are typically harvested in the fall

Cranberry and can be consumed fresh, frozen, or as a juice or

supplement.
Supports Urinary Tract and Heart Health
Brimming with antioxidants, vitamin C, and a cocktail of health-boosting compounds, these ruby gems are more
than just a tart treat. They’re your go-to for fending urinary tract infections and nurturing heart and gut health.
And that’s not all – they’re known to protect your pearly whites from decay and even play a role in reducing
certain cancer risks.
plaque-causing bacteria growth. cranberry juice can be taken for up
to 90 days.
Modern Research:
□ Cranberry extracts could be an Synergies:
effective and safe way to stop
colon cancer in humans.(130)
□ Drinking cranberry juice while Cranberry, Oregano and Coconut
taking fish oil supplements can oil
reduce inflammation and make A combination of cranberry
rheumatoid arthritis less active. juice and a few drops of natural
(131) antimicrobials, specifically
□ Cranberry can reduce non- coconut oil and oregano essential
alcoholic fatty liver disease oil, significantly enhances
(NAFLD) by improving overall antimicrobial properties,
insulin sensitivity, reducing specifically in aiding against urinary
Region: inflammation, and acting as an tract infections.(133)
Cranberries are native to North antioxidant.(132)
America, specifically to the Cranberry, Blueberry, and Grape
northeastern and northcentral Side Effects:
Cranberry juice extract (75%),
regions of the United States and Avoid excessive consumption of blueberry juice extract (10%), and
southeastern Canada. cranberries, as it may increase grape seed extract (15%) are shown
Ancient Uses: the risk of kidney stones in to be effective at killing food-borne
individuals predisposed to the pathogens and treating urinary tract
□ Before European settlers infections.(134)
arrived, Native Americans condition.
utilized cranberries for dyes,
Parts used: Cranberry and Apple or Grapeseed
food, and medicine, naming
them “pakimintzen” and Berries Cranberries have been shown
“sasemineash.” They made to have synergistic antioxidant
pemmican from cranberries, effects when combined with other
dried deer meat, and fat. antioxidant-rich fruits such as
apples or grapeseed.(135)
□ Cranberries, rich in
proanthocyanidins (PACs), were
believed to treat swelling and Cranberry, Tart cherry, and Green
offer anti-inflammatory benefits tea
for urinary and gut health. Fresh cranberries and
cranberry juice Cranberry extract can be combined
□ Native Americans used with tart cherry and green tea
cranberries for scurvy, applied Dosage: extracts to help manage post-meal
them as poultices on wounds, For adults, it is safe to have 250– blood glucose levels.(136)
and mixed them with cornmeal 1500 mg dried cranberry powder
as a remedy for blood poisoning, daily for up to 6 months. About Drink unsweetened cranberry
kidney, and stomach ailments. 120–1600 mg of cranberry extract juice or take concentrated
□ Traditionally, cranberries help can be taken orally daily for 12 extracts to prevent urinary
prevent tooth decay by inhibiting weeks. Additionally, 120–750 mL of tract infections.

64
 CUMIN

Cuminum cyminum Cumin seeds are small, oblong-shaped, and known for
their strong, pungent aroma and flavor, making them a

Cumin staple in various cuisines.

Enhances Digestion and Aids in Blood Sugar Regulation

Cumin, a traditional spice, is not just a culinary staple but also a beneficial herb in various traditional medicine
systems. Its role in aiding digestion and potential benefits for respiratory health have been appreciated for
centuries.

□ Black cumin and its main Seeds

component, thymoquinone,
show potential health benefits, Dosage:
including protection against For digestive health, a teaspoon of
cancer and various disorders. cumin seeds in cooked dishes or
(649) as part of a spice mix is typically
□ Cumin seeds and black cumin sufficient. For specific conditions
seeds are used to treat various like diabetes management,
diseases, including respiratory consulting with a healthcare
problems, allergic rhinitis, provider for appropriate dosing is
dyspepsia, metabolic syndrome, recommended.
diabetes mellitus, inflammatory
Synergies:
diseases, and cancer.(650)

Side Effects:
Cumin, Coriander, and Fennel
Region: While cumin is generally safe,
Cumin is widely used in regions excessive consumption may Take half tablespoon of cumin,
spanning from the Middle East to cause digestive issues like coriander and fennel each. Boil
Asia and Latin America. all the ingredients in 2 cups of
heartburn or stomach ache in water and reduce it to half. CCF
Ancient Uses: some individuals. It’s always tea (cumin, coriander, and fennel)
wise to use it in moderation. offers benefits such as promoting
□ In traditional Chinese and
gut health, enhancing skin radiance,
Ayurvedic medicine, cumin Parts used: alleviating digestive issues,
has been a go-to remedy
providing relief from menstrual
for indigestion, nausea, and
cramps, supporting detoxification,
flatulence. Its therapeutic
and boosting immunity.(651)
use extends to stimulating
digestion and providing relief in
respiratory conditions. Historical
records show its usage in diverse
Cumin and Honey
cultures, indicating its global
medicinal significance. When combined, cumin seed
decoction and honey may have
Modern Research: additional health benefits, such as
□ Cumin extracts are reported helping to boost the immune system
to possess anti-allergic, and improve overall health and
antioxidant, anti-platelet well-being.(652)
aggregation, and glucose-
lowering properties.(647)
□ Powdered black cumin seeds Cumin in Buttermilk
effectively reduce the risk
of hypercholesterolemia by Add cumin powder to sweet
improving the lipid or fat profile buttermilk and a pinch of rocksalt
in diets.(648) Cumin for enhanced digestive effects.(653)

65
 DANDELION

Taraxacum officinale Dandelion is an herbaceous perennial plant with bright

yellow flowers and deeply-notched leaves. The leaves,

Dandelion stems, and roots are all edible and are often used in
cooking and traditional medicine.
Liver Detoxifier and Antioxidant Booster
Dandelion is often underestimated as just a common weed. Every part of it - from leaves to roots and flowers - is
a treasure trove of benefits. Think managing blood sugar levels, nurturing skin, and bolstering liver and heart
health. It’s packed with vital vitamins like A and C, plus minerals such as calcium and potassium.

common and red-seeded Leaves and roots

dandelion species to North
America for their nutritional and Preparations:
medicinal benefits. Dandelion can be eaten fresh or
cooked, and when dried, it can be
Modern Research: made into tea or taken as a capsule
□ Dandelion extract may exhibit or tincture supplement.
anticancer activity by affecting
malignant proliferation, Dosage:
disrupting cell membrane When using fresh or dried
stability, reducing tumor cell Dandelion leaves, the recommended
adhesion, and inducing tumor daily dose is 4-10 grams. If you’re
cell death.(137) using fresh leaf juice or a fluid
□ Dandelion leaf extracts contain extract, it’s suggested to take 1-2
antioxidants and antimicrobial teaspoons daily. For fresh roots or
agents.(138) dried root powder, the daily dosage
should be in the range of 4-8 grams.
□ Dandelion leaves and petals are
enriched with l-chicoric acids, Synergies:
Region: which show antioxidative effects.
Dandelion is native to Europe and (139) Dandelion and Milk thistle
Asia but is now found throughout Dandelion and milk thistle
the world. Side Effects:
produces improvements in liver
Ancient Uses: Dandelion is typically safe but health. This blend has shown
can trigger allergies, diarrhea, positive effects, including enhanced
□ Ancient physicians lacked insulin sensitivity, improved
knowledge of nutrition and
or heartburn in some. It has
glucose tolerance, reduced liver
vitamins but recognized anticoagulant properties, raising
fat production, and increased
dandelions’ health benefits for bleeding or bruising risks, antioxidant capacity, making it a
various issues, from anemia to especially for individuals with promising approach to addressing
warts. bleeding disorders or on specific liver issues associated with obesity.
□ Traditional Chinese medicine blood-thinning medications. (141)
has utilized dandelions for
over a millennium. Dandelion Parts used: Dandelion, Olive, Nettle, Turmeric,
roots and leaves served as a and Milk thistle
tonic, eliminating toxins and
Mixed dandelion, olive leaf, nettle
enhancing digestive function as a
leaf, turmeric, and milk thistle
gentle diuretic.
extracts taken for 5 consecutive
□ Beyond medicinal uses, months has shown promise in
dandelions were valued for managing psoriasis.(142)
beauty and used in dye making.
Gardeners still use dandelions
to create nutritious tea and Dandelion roots When using dandelion as a
flavorful wine. and leaves diuretic, the leaves are more
effective than the roots.
□ European settlers introduced

66
 DARK CHOCOLATE

Theobroma cacao Dark chocolate, from the seeds of the theobroma cacao
tree, is rich in antioxidants, flavonoids, and contains

Dark Chocolate minimal sugar compared to milk chocolate. It typically

contains 50-90% cocoa solids, cocoa butter, and sugar.
Boosts Heart Health and Improves Brain Function
Esteemed by ancient Mesoamerican cultures as a gift from the gods, dark chocolate has been celebrated for
centuries. The Mayans and Aztecs used cocoa beans as currency and in rituals, valuing them for their ability
to improve mood and vitality. Today, modern science supports ancient wisdom, highlighting dark chocolate’s
benefits for heart health and cognitive function.
especially by warriors and Dark chocolate can be enjoyed
travelers. as a standalone treat or used in
cooking and baking. It’s available in
Modern Research: various forms including bars, chips,
□ Dark chocolate protects against and powder. Incorporating dark
atherogenesis, oxidative stress, chocolate into desserts, beverages,
inflammation, and endothelial or even savory dishes adds richness
function. It may also modulate and health benefits.
blood pressure, lipid profile,
platelet activation, and insulin Dosage:
sensitivity.(656) □ Oral: Consuming 1-2 squares
□ Dark chocolate with a higher (approximately 10-20 grams)
cocoa content is the best option of high-quality dark chocolate
for supporting and preserving daily can provide health benefits
bone health, as it is a rich without excessive calorie intake.
source of antioxidant and For optimal health benefits,
antiinflammatory flavonoids and choose dark chocolate with at
Region: least 70% cocoa content.
dietary minerals.(657)
Native to the deep tropical regions
□ Dark chocolate has been shown
of Mesoamerica, cacao trees are
to decrease bad cholesterol,
now cultivated in several tropical
increase good cholesterol, and
regions around the world, including
reduce the overall risk of heart
West Africa, South America, and
failure.(658)
Southeast Asia.
□ Flavonoid-rich dark chocolate
Ancient Uses: consumption reduces the
Powdered cocoa
□ Heart Protector: Ancient healers acute prothrombotic response
believed in the power of cacao to psychosocial stress,
to strengthen the heart and therefore reducing the risk of
suffering from stress-related Synergies:
improve blood circulation.
cardiovascular issues.(659)
□ Mood Enhancer: The Mayans
Dandelion, Olive, Nettle, Turmeric,
and Aztecs consumed cacao Side Effects: and Milk thistle
in ceremonial drinks to uplift
spirits, a practice now supported Dark chocolate is high in calories Pairing dark chocolate, abundant in
by science showing dark and can be rich in sugars and catechins, with apples, a rich source
chocolate’s ability to release fats, depending on the product. of flavonoids, promotes collagen
endorphins. Overconsumption may lead to production for healthier skin.
This combination can also benefit
□ Brain Booster: Cacao was used to weight gain. People sensitive to
cardiovascular health.(660)
enhance cognitive function and caffeine should also consume it
clarity, a benefit attributed to its in moderation.
flavonoid content that modern Choose dark chocolate
research has validated. Parts used: with at least 70% cocoa for
maximum antioxidants. Eat
□ Energy Source: Known for its Cocoa beans in moderation due to its calorie
stimulating properties, cacao content.
was used as an energy booster, Preparations:

67
 DEADLY NIGHTSHADE

Atropa belladonna Belladonna is a perennial plant with dark green

leaves and bell-shaped, purplish-brown flowers. It

Deadly Nightshade produces shiny black berries.

Historically Used for Pain Relief and Pupil Dilation, Highly Toxic
Deadly nightshade, also known as belladonna, is a potent and toxic plant with historical ties to witchcraft and
traditional medicine. Its name “belladonna” means “beautiful woman” in Italian, referring to its past use in
dilating women’s pupils. Today, it is seldom used due to its extreme toxicity, except in regulated pharmaceuticals.

ingested or absorbed. traditional herbal medicine,

Belladonna was prepared as a
Modern research: tincture, ointment, or plaster.
□ Belladonna extracts show strong
antimicrobial activity against S. Dosage:
aureus and E. coli, emphasizing Due to its highly toxic nature, the
the plants’ antioxidant and use of Belladonna should only be
antimicrobial properties.(438) under the direct supervision of a
□ Belladonna shows promise as a qualified healthcare provider. The
tumor inhibitor.(439) dosage varies widely based on the
condition being treated and the
□ Belladonna is traditionally used individual’s health status. It’s also
topically in Slovak folk medicine worth noting that due to the plant’s
for treating skin wounds. A 2017 inherent dangers, many countries
Region: study indicates that Belladonna have regulated or banned its sale.
Belladonna is native to Europe, has a positive effect on the
North Africa, and Western Asia, and healing of aseptic surgical skin
it prefers shady, moist areas with wounds.(440)
limestone-rich soil.
Parts used:
Ancient Uses: All parts of the Belladonna plant are
□ In medieval Europe, extracts toxic and contain tropane alkaloids,
from the plant’s leaves and with the roots being the most
berries were sometimes used for potent. In traditional medicine, the
their potential pain-relieving and leaves and roots were used but with
sedative effects. These extracts extreme caution.
were used cautiously due to their
Preparations:
poisonous nature, and the doses
had to be carefully administered.
□ Belladonna was used
historically in cosmetics and
eye preparations. The plant’s
alkaloids, particularly atropine,
can cause dilation of the pupils
(mydriasis). This effect was
considered desirable in certain
historical beauty practices, as it
was believed to make the eyes Belladonna leaves
appear more attractive. and flowers

□ Deadly nightshade is infamous

for its poisonous properties. The In modern medicine, Belladonna
plant contains toxic alkaloids, is primarily found in homeopathic
such as atropine, hyoscyamine, medicines and prescribed
and scopolamine, which can pharmaceuticals, where its dosage
cause various harmful effects if can be precisely controlled. In

68
 DEVIL’S CLAW

Harpagophytum procumbens Devil’s claw is a leafy perennial with branching roots and
shoots. Devil’s claw gets its name from its tough-looking fruits,

Devil’s Claw which have barbed hooks.

Arthritis Relief and Anti-Inflammatory

Devil’s claw’s healing properties are attributed to harpagoside—a compound with analgesic and anti-inflammatory
properties. Indigenous Africans call it “kamangu,” while in Afrikaans, it’s known as “teufelskralle.” Its scientific
name, derived from the Greek words “harpago” (hook) and “phyton” (plant), perfectly captures its unique nature.

□ Devil’s claw extract, at certain Dosage:

doses, increases the hormone For daily use, take 1 tsp (4.5g);
CCK in rats, leading to reduced for appetite loss, reduce to 1/3
body weight, suggesting a tsp (1.5g). Mix up to 2.5mg of
potential weight-reducing effect, concentrated alcohol-based extract
which may be beneficial for with water daily. With a tincture,
weight management.(143) take 1 tsp (4.5g) three times a day
□ Devil’s claw root extract contains for a specific period. Devil’s claw
beneficial ingredients with powder is ideal for medicinal tea
properties that could help with due to easier quantity control.
inflammation, cell regeneration,
pain relief, and immune system Synergies:
support.(144)
Region: Side Effects: Devil’s claw, Rosehip, and
Devil’s claw is found in the eastern Devil’s claw can cause Boswellia
and southeastern parts of Namibia, gastrointestinal issues if not
Southern Botswana, and the Combine devil’s claw, rosehip,
taken 30 minutes before meals and boswellia extracts for
Kalahari region of the Northern and has side effects like allergies,
Cape, South Africa. comprehensive osteoarthritis
arrhythmia, blood pressure support, combating its various
Ancient Uses: changes, tinnitus, and nausea. symptoms, such as inflammation
It’s not advised for diabetics, and pain.(145)
□ The Khoisan, representing some hypoglycemics, or those with heart
of the earliest humans, have or gastrointestinal conditions.
inhabited the Kalahari Desert
for over 20,000 years. They Parts used: Devil’s claw and Jambul
traditionally brewed tea from Roots and tubers Devil’s claw and Jambul has
devil’s claw root, believed by
been used for treating arthritis,
anthropologists to contribute to
rheumatism, and glycemic
their health. This root was also
issues, both orally and topically,
used to treat ailments like fevers,
with potential benefits due to
indigestion, joint pain, and labor
antioxidants, phenols, tannins, and
pain.
volatile oils.(146)
□ In 1906, German soldier G.H.
Mehnert observed locals using
devil’s claw medicinally. After
the war, he introduced it to Devil’s claw, Black garlic, Cat’s
Germany, popularizing it in claw, Camu-camu, Blackcurrant,
Western medicine. Sliced devil’s claw tuber and Citrus

□ By the late 1990s, European When combined devil’s claw,

studies confirmed its black garlic, cat’s claw, camu-
Preparations: camu, blackcurrant, and citrus
effectiveness against ailments
like arthritis and tendonitis. Devil’s claw is available in capsules, fruit extracts can help alleviate
extracts, powders, tablets, teas, inflammation associated with
Modern research: tinctures, and ointments. chronic diseases.(147)

69
 DONG QUAI

Angelica sinensis A tall plant with umbrella-like white flowers that

produce winged fruits. Beneath lies its prized

Dong Quai chunky, brownish-yellow roots.

Nurtures Women’s Health and Blood Circulation

Dong Quai, a star of traditional Chinese medicine, is renowned for its reputation in women’s health. Known for
its sweetly aromatic scent, it’s been used for more than a thousand years to restore balance to the body. But Dong
Quai isn’t just a ‘woman’s herb’; its benefits extend to everyone, making it a valuable addition to the herbal pantry.

is believed to strengthen the Preparations:

body, boost vitality, and enhance □ Raw root: It can be simmered in
overall well-being. It is often soups or brewed into a tonic tea.
included in herbal formulas
to support overall health and □ Powdered or Dried: The root can
balance. be ground or dried for ease of
use.
Modern research: □ Tincture and capsules: These are
□ A study investigating the used for a more concentrated
hematopoietic effects of dong dose and convenient use. Use as
quai showed that it could be a advised.
promising treatment for anemia. □ Topical creams: These are used
(441) to apply directly to the skin for
Region: □ An analysis of the various issues. Use as advised.
pharmacological effects of Dong
Originally from the high-altitude Quai herbal extracts and its Side Effects:
regions of China, Japan, and Korea, major active component, ferulic Dong quai may raise the risk of
Dong Quai, also known as ‘female acid (FA), suggests that it may bleeding, especially if you take
ginseng’, thrives in the cold, damp be useful in developing a wound- blood thinners, such as warfarin
conditions of these areas. Today, it healing pharmaceutical product. (Coumadin), clopidogrel (Plavix), or
has found a home in many parts of (442) aspirin.
the world.
Parts used:
Ancient Uses:
Roots
□ Women’s Health and Menstrual
Support: Dong quai is widely
known and highly valued for
its use in women’s health. It is
often used in traditional Chinese
medicine to support menstrual
health, regulate menstrual
cycles, and alleviate symptoms
associated with menstruation,
such as cramps and irregular
periods. It is considered a
“female tonic” herb.
□ Blood Tonic and Circulation:
It is believed to nourish and
invigorate the blood, promoting
healthy circulation and
addressing conditions associated
with blood deficiency, such as
pale complexion, fatigue, and Fresh and dried dong
dizziness. quai roots
□ General Health and Vitality: It

70
 DRIED ROSE

Rosa spp. Roses are deciduous or semi-evergreen

shrubs featuring prickly stems, beautiful,

Dried Rose, Rose Petals often fragrant flowers, and glossy

foliage.
Calming, Digestive Support, and Anti-inflammatory
Known for their vibrant colors and intoxicating scent, roses have been a symbol of love and beauty for centuries.
Beyond their aesthetic allure, roses, particularly their dried petals – have found a place in traditional medicine
and culinary practices around the world.

promote Qi (energy) and blood Preparations:

circulation. They are believed Dried rose petals can be used
to help alleviate stagnation in various ways. They can be
and promote a healthy flow of steeped as a tea by using up to two
energy and blood in the body. teaspoons of dried petals, used as
They are often included in a flavoring agent in cooking and
herbal formulas for conditions baking, or added to bathwater for a
like menstrual disorders and luxurious soak. Rose petals are also
stagnant Qi patterns. used in the creation of rose water,
Modern research: essential oils, and various cosmetic
products.
□ The discovery of antibacterial
activity in rose petals suggests
their potential use in treating
Region: diarrheal diseases and various
Roses are cultivated all over the infections.(443)
world, with thousands of species □ A 2018 study concluded that rose
and cultivars existing. They are petals are a valuable natural
native to temperate regions in the source of antioxidants due to
Northern Hemisphere, particularly their high phenol content.(444)
Asia and Europe.
□ A 2020 study indicates that
Ancient Uses: red rose petals possess anti-
□ In Ayurveda, dried rose petals inflammatory properties.(445)
were considered cooling and Parts used: Rose essential oil
calming in nature. They were
used to balance excess heat The petals of the rose plant are most
(Pitta) in the body and were frequently used. Rose hip (fruit) Synergies:
believed to have a soothing is also used for its high vitamin C
effect on the mind and emotions. content. The petals are collected,
dried, and then stored for use. Rose and Other mild-flavored
Rose petals are often used in
herbs
Ayurvedic preparations for
conditions like acidity, skin A combination of dried rose petals
inflammation, and stress and other mild-flavored herbs such
management. as chamomile, mint, or lemon balm
can be boiled in water to make a
□ Dried rose petals were used to
pleasant herbal tea that has mood-
support digestive health. They
improving effects due to synergistic
were believed to have mild
antioxidant properties.(446)
laxative properties and can help
relieve indigestion, bloating,
and constipation. Rose petal tea
is often consumed to promote Rose oil is known to be an
healthy digestion. emollient, meaning it softens
□ In traditional Chinese medicine, Dried rose petals and moisturizes your hair
dried rose petals were used to

71
 ECHINACEA

Echinacea spp. Echinacea is a perennial plant that grows up to 1 meter

(3 feet) tall. It has large, cone-shaped flowers in various

Echinacea colors, such as pink, purple, and orange. The leaves and
roots of the plant are also used in traditional medicine.
Immune Booster and Anti-Inflammatory

Echinacea, a plant cherished for centuries by Native Americans for its remarkable immune-boosting qualities.
Widely recognized for preventing colds and flu, it also helps reduce inflammation, relieve pain, and soothe allergy
symptoms. It’s packed with a wealth of beneficial compounds like alkamides, polysaccharides, and flavonoids.
Modern Research: Dosage:
□ Echinacea supplementation may For dry powdered extract, take 300-
balance the immune system by 500 mg of Echinacea thrice daily. If
reducing inflammation.(148) using liquid extract tinctures, take
□ A component of Echinacea 2.5 milliliters (mL) thrice a day, or
extract inhibits an enzyme up to 10 mL daily.
that raises tissue permeability, Synergies:
facilitating wound healing by
preventing bacterial spread into
healthy cells.(149) Echinacea, Wild indigo, and White
□ Experimental validation in a cedar
2021 study supports the use of The combination of Echinacea root,
unrefined echinacea root extracts wild indigo root, and white cedar
by Indigenous North Americans leaf tips (Esberitox N) enhances the
for treating peripheral immune system’s ability to fight
inflammatory pain like arthritis infections, making it potentially
Region: and burns.(150) helpful in managing respiratory
infections and supporting overall
Echinacea is native to North Side Effects: health.(151)
America and can be found in the
central and eastern regions of the Echinacea is safe for short-term
continent. oral and topical use but can lead Echinacea, Astragalus, and
to stomach problems, rashes, and Licorice
Ancient Uses: allergies. Creams are safe for up to Echinacea, Astragalus, and licorice
12 weeks. People with autoimmune herbal tinctures stimulate immune
□ Echinacea was historically
disorders should avoid it, as it may cells within 24 hours of ingestion,
used by Native Americans for
exacerbate their conditions. which helps the body produce a
infections and wounds, and
to treat ailments like syphilis, stronger immune system.(152)
Parts used:
scarlet fever, malaria, diphtheria,
and blood poisoning. Its use in Leaves, roots, and flowers Echinacea, Fennel, Rosemary, and
the US waned with the advent of Basil
antibiotics. A combination of fennel, rosemary,
□ In traditional medicine, it’s been echinacea, and basil has the
applied for skin conditions like potential to be used for the control
eczema and psoriasis due to its of common stored grain pests,
anti-inflammatory properties. making them promising natural
It was also used for snake bites, Crushed echinacea root alternatives for pest management
venereal diseases, and as a and foodgrain storage.(153)
general wellness tonic. Preparations:
□ Echinacea has been used to Echinacea can be taken as tea, For immune-boosting effects,
alleviate allergy symptoms, boost capsule, or tincture, and used start taking echinacea at the
immunity against colds and flu, topically as cream or oil. It’s first sign of a cold for the
and relieve pains like toothaches also found in mouthwashes, best results, as its effectiveness
and headaches. supplements, and throat sprays. diminishes once symptoms are fully
developed.

72
 ELDERFLOWER

Sambucus nigra Elderflower is a deciduous shrub or small tree that grows

up to 6 meters (20 feet) tall. It has green leaves, clusters of

Elderflower small white or cream-colored flowers, and dark purple or

black berries. The plant’s berries, flowers, and leaves are
used in traditional medicine and cooking.
Cold, Flu, and Sinus Relief
Elderflower has long been relied upon to treat colds, flu, and sinus infections. Packed with flavonoids and
antioxidants, it serves as a natural source of wellness. Elderflowers can be transformed into soothing teas,
invigorating syrups, and delightful cordials, offering a comforting and natural remedy for colds and flu.
□ For colds and flu, elderflower Berries, flowers, and leaves
has been known to alleviate
symptoms. Elderflower syrup Preparations:
or tea is served for congestion, Elderflower can be consumed as
fevers, and sore throats. a tea, oral supplement in capsule
□ Elderflower has been historically or tincture form, or made into
used to increase urine cordials, and syrups.
production and reduce bloating. Dosage:
□ Elderflower’s anti-inflammatory Tea: Steep 1-2 tsp of dried
properties have been known to elderflower in hot water for 5-10
improve breathing, reduce nasal minutes. It’s generally safe to drink
inflammation and swelling, and 2-3 cups of elderflower tea per day.
relieve sinus congestion.

Modern Research:
Region: □ Elderflower and bilberry fruits
Elderflower is native to Europe, from wild-growing plants in
Asia, and North America and can be Georgia are rich in phenolic
found in many temperate regions compounds and anthocyanins,
worldwide. offering a cheap alternative Elderflowers and berries
source of natural antioxidants
Ancient Uses: for pharmaceutical, cosmetic,
and food industries.(160) Synergies:
□ Botanists trace elder tree global
spread to around 12,000 BCE □ Elderflower and elderberry
during the Ice Age. Greek extracts may have the potential
Elderflower, Primrose, Yellow
and Roman physicians, like to regulate steroidogenesis
dock, Vervain, and Gentian
Dioscorides, Hippocrates, and in ovarian cells, potentially
Pliny, wrote about them. improving reproductive health The combination of elderflowers
and fertility.(161) (36 mg), primrose flower with
□ In 17th-century England, elder calyx (36 mg), yellow dock (36 mg),
trees were believed to ward off □ Elderflower extracts contain
vervain herb (36 mg), and gentian
evil. Elderflower tinctures treat bioactive compounds that
root(12 mg) (Sinupret forte®) has
various illnesses. European regulate glucose and lipid
shown promise in the treatment of
use of elderflower cordials metabolism and have
bronchitis, headaches, and sinus
and syrups dates back to the several applications in the
infections.(163)
16th century, with the first pharmaceutical industry.(162)
commercial cordial in the 1980s.
Side Effects:
□ Elder trees thrived in the New Elderflower, Flax seed, Mullein,
Excessive consumption can lead and Licorice
World, notably among Native
to risks like diarrhea, nausea, and
Americans like the Mohegans, An oral lozenge containing
vomiting due to cyanide-producing
who used elderflower for elderflowers, flax seed, mullen leaf,
chemicals in some elder tree parts.
medicinal purposes, including and licorice root reduced sneezing
Cooking elderflower removes this
inducing perspiration, reducing in animals and accelerated recovery
risk.
fevers, and relieving colic in when exposed to dust and allergens.
infants. Parts used: (164)

73
 ELECAMPANE

Inula helenium A tall, robust plant with large, bright green leaves
and vibrant, sunflower-like yellow blossoms.

Elecampane Beneath the ground is the chunky, aromatic root

used in herbal medicine for centuries.
Respiratory Aid and Antimicrobial
An ancient herb with a history steeped in folklore and healing. Elecampane was believed to have sprung from the
tears of Helen of Troy, but it’s more than just a tale of mythology. Elecampane’s true beauty lies in its potent roots,
rich with wellness-promoting properties that have been cherished for centuries.

soothe skin conditions, such effective in relieving kidney,

as wounds, burns, and ulcers. spleen, back, joint, and anginal
Additionally, it has been used pains.
internally to help combat □ Capsules and Powders: These
bacterial and fungal infections. forms offer a convenient way to
Modern research: incorporate Elecampane into
your health regimen. Powders
□ Elecampane is often prescribed may be taken internally in a dose
to treat respiratory and skin of 1-4 grams, while syrup in a
conditions.(447) dose of 15-60ml.
□ The extract from the aerial
parts of elecampane may be
a potential source of natural
Region: anticancer properties.(448)
Originally native to Europe and □ A 2018 study suggests that
parts of Asia, Elecampane, also elecampane essential oil could
known as horse heal or elf dock, has be a promising natural agent for
since migrated to other parts of the treating candidiasis, a fungal
world, including North America, infection.(449)
where it grows in meadows, fields,
Parts used:
and along the roadsides.
Roots
Ancient Uses: Fresh and dried elecampane
Preparations:
□ The Greeks and Romans used roots
Elecampane as a digestive tonic □ Decoction: The root can be boiled
and respiratory aid. and used as a tea to soothe Synergies:
the digestive and respiratory
□ Medieval societies valued it as
systems, using up to two
a culinary spice and medicinal Elecampane, Basil, and Hyssop
teaspoons, three times daily.
herb. It was even said to be used
Mix elecampane with basil and
by ancient veterinarians to aid □ Tincture: A concentrated extract
hyssop for coughs and bronchitis.
horses’ health, leading to one of of the root can be used for its
(450)
its popular names, ‘Horse Heal’. wellness benefits.
□ Elecampane has been □ Candied Root: The root can be
traditionally used as a candied and eaten for respiratory Elecampane, Brimstone, Water lily,
respiratory tonic. It has support and as a digestive and Bay salt
expectorant properties, helping aid. Typically consumed in To create a healing ointment,
to promote the clearance of moderation, like a lozenge. combine fine brimstone powder,
mucus from the respiratory tract. □ Extract: Boil 18 grams of elecampane root powder, dried
It has been used to alleviate elecampane roots in 144 grams water lily root powder, and a small
symptoms of respiratory of water. Filter the mixture to amount of dried and powdered bay
conditions such as coughs, obtain a clear liquid (filtrate). salt. This remedy showcases the
bronchitis, and asthma. Take the filtrate orally three potential synergistic action of these
□ It has been used topically in times a day. natural ingredients for promoting
herbal preparations to help skin health in dogs.(451)
□ This remedy is reported to be

74
 EPHEDRA

Ephedra sinica Ephedra is a gymnosperm shrub that

often grows in dry, sandy, or rocky

Ephedra, Ma Huang environments. It features slender, yellow-

green branches and scale-like leaves.
Respiratory Support and Stimulant
Ephedra, known as Ma Huang in traditional Chinese medicine, is a potent plant that has been used for over 5,000
years. It is most famous for its bronchodilatory and stimulant effects, but it is also a controversial herb due to
potential side effects and misuse.

Modern research: Preparations:

□ Ephedra sinica shows promise Ephedra can be consumed as a tea
in reducing obesity and or decoction, made into a tincture,
hyperglycemia, making it or processed into a powder for
a potential ingredient for capsules. It was traditionally often
treating obesity-related glucose combined with other herbs such
intolerance.(452) as licorice or cinnamon. Generally,
□ Non-alkaloids from ephedra a daily dose might range from 1
show therapeutic potential for to 4 grams of the dried herb in
hyperlipidemia treatment by decoction. Due to serious side
enhancing lipid metabolism effects like high blood pressure
safely.(453) and heart issues, supervision by
a healthcare provider is essential.
□ Three Ephedra alkaloids Dietary supplements containing
Region:
exhibit antiviral effects in vitro, Ephedra have been banned in many
Ephedra, or Ma Huang, is native potentially attributed to their countries, including the U.S., due to
to the steppe and desert regions of ability to inhibit viral replication safety concerns.
Central Asia and Mongolia. and modulate inflammatory
responses.(454) Synergies:
Ancient Uses:
□ Ephedra has been used in Parts used:
traditional Chinese medicine to The dried green stems of the Ephedra, Acacia catechu, Sweet
support respiratory health. It is Ephedra plant are used for their chestnut, and Shilajit
believed to have bronchodilator medicinal properties. They are
and expectorant properties, typically harvested in the autumn, A combination of acacia catechu,
making it useful for alleviating dried, and then used in various sweet chestnut, ephedra, and
symptoms of respiratory preparations. shilajit extracts shows outstanding
conditions such as asthma, anti-bacterial activity.(455)
bronchitis, and nasal congestion.
□ In traditional practices,
ephedra has been used as a
stimulant to increase energy
levels and enhance physical
performance. It was believed to
have thermogenic properties,
potentially aiding in weight
loss and boosting athletic
performance.
□ Nasal Decongestant: It was
employed to relieve nasal
congestion caused by allergies,
colds, or sinusitis. The plant’s
vasoconstrictive properties were Fresh and dried
thought to help reduce swelling ephedra stems
and open up the nasal passages.

75
 EUCALYPTUS

Eucalyptus spp. Eucalyptus is a large evergreen tree that can grow up to 90

meters (300 feet) tall. It has smooth bark, glossy green leaves,

Eucalyptus and small white or cream-colored flowers. The leaves and oil of
the tree are used in traditional medicine and aromatherapy.
Respiratory Aid and Pain Reliever
Eucalyptus, renowned for its expectorant, decongestant, and anti-inflammatory qualities, serves as an antiseptic,
antimicrobial, and antioxidant as well. In aromatherapy, the invigorating essential oil of eucalyptus is cherished
for its refreshing scent, bringing a revitalizing touch to the senses.

symptoms. Leaves and oil

Modern Research: Preparations:

□ Clinical studies have established Experience eucalyptus benefits
that eucalyptus plant may through tea, oral supplements,
be beneficial in preventing inhalation, or topical cream
and treating various illnesses application. Use eucalyptus
due to its anti-inflammatory, essential oil in baths, diffusers,
anti-microbial, anti-viral, anti- and for direct body application
oxidant, anti-nociceptive, anti- in pain management. Boost its
cancer, anti-diabetic properties. effectiveness by blending with oils
(155) like peppermint.
□ Eucalyptus oil can effectively Dosage:
inhibit dangerous microbes and
ward off oxidative stress caused □ Tea: Steep 1-2 tsp of dried
by free radicals.(156) eucalyptus leaves in hot water
for 5-10 minutes. Drinking 2-3
Region: □ A 2022 study suggests that cups of eucalyptus tea daily is
eucalyptus products are suitable generally safe.
Eucalyptus is native to Australia for treating coughs associated
but is now widely cultivated in Asia, with respiratory illnesses like □ Cream or oil: Apply to skin as
Europe, and North America. upper respiratory tract infections needed or up to 4 times daily.
and bronchitis.(157)
Ancient Uses: Synergies:
□ Baron Ferdinand von Muller Side Effects:
recognized eucalyptus’s Consume eucalyptus in small
antiseptic properties. In 1955, amounts as a food flavoring, but Eucalyptus, Peppermint, and
France sent eucalyptus seeds to avoid ingesting pure eucalyptus Ethanol
Algeria to combat malaria. Its oil, as just 3.5 mL can be lethal.
oil gained prominence during The combination of peppermint
Symptoms of poisoning include oil, eucalyptus oil, and ethanol
World War I, mitigating a diarrhea, nausea, vomiting, coma,
meningitis outbreak amid the was found to enhance cognitive
dizziness, drowsiness, suffocation performance such as memory and
1919 flu epidemic. feelings, muscle pain, and seizures. problem-solving, induce muscle
□ Native to Australia and essential However, eucalyptol, a component relaxation, and promote mental
to koalas, eucalyptus has spread of eucalyptus oil, is safe for daily relaxation.(158)
to Africa, India, and Southern intake for up to 12 weeks.
Europe. In the U.S., it’s common
in California. Parts used:
Eucalyptus, Buchu, and Hopbush
□ Eucalyptus oil’s antiseptic
qualities aid in healing skin The combination of eucalyptus,
conditions, while its anti- buchu, and hopbush demonstrated
inflammatory properties antibacterial activity. Various
offer pain relief and muscle combinations of these plants
relaxation. It’s also used for exhibited antimicrobial properties.
respiratory health, clearing (159)
mucus and alleviating cold Eucalyptus oil

76
 EVENING PRIMROSE

Oenothera biennis Evening Primrose is a biennial herb with a

distinct appearance. It grows up to 1.5 meters tall,

Evening Primrose featuring lance-shaped leaves and striking yellow

flowers that open in the evening, hence its name.
Skin Health and Hormonal Balance
Evening Primrose, known for its beautiful nocturnal blooms, has been a staple in traditional remedies for
centuries. Its unique oil, rich in essential fatty acids, has been revered for its health benefits, particularly for skin
conditions and hormonal imbalances.

Sjögren’s syndrome and asthma. Dosage:

It significantly improves atopic □ For skin conditions and
eczema symptoms when taken hormonal balance, evening
in high dosage, with no reported primrose oil is commonly taken
side-effects.(616) in doses ranging from 500 to
□ It also shows promise as an anti- 1,000 mg per day.
cancer therapy due to its high □ It’s advisable to begin with a
content of linoleic acid and α lower dose and adjust as needed,
-linolenic acid.(617) following the product’s specific
Side Effects: guidelines.

Some may experience mild side

effects like headache, stomach
upset, or nausea when using
evening primrose oil. It’s important
to note that due to its influence Synergies:
on hormones, it should be used
Region: cautiously in hormone-sensitive
conditions.
Evening Primrose is native to Evening primrose, Chia, Golden
North America, thriving in various Parts used: flax, Phacelia, and Fenugreek
environments from rocky soils to The germination of chia, golden
The seeds of the evening primrose
open prairies. flax, evening primrose, phacelia,
plant are primarily used for their
Ancient Uses: oil, which is extracted and utilized and fenugreek seeds, inc
for medicinal purposes. combination significantly improves
□ Native American tribes valued their mineral content, antioxidant
evening primrose for its healing properties, and phenolic content,
properties, using it to soothe leading to better nutritional values
skin irritations and improve compared to un-germinated seeds.
wound healing. (618)
□ European settlers adopted its use,
particularly for skin ailments
and to enhance women’s health. Eevening primrose, Soy
isoflavones, Black cohosh, and
Modern Research: Chasteberry
□ Evening primrose features anti- A combination of 100 mg soy
inflammatory, antiarthritic, isoflavones, 80 mg black cohosh,
analgesic, antioxidant, cytotoxic, 40 mg chasteberry, and 500 mg
antidiabetic, and antimicrobial evening primrose oil taken for
health benefits.(615) 12 weeks shows improvements
□ Oral evening-primrose oil has in several aspects of skin health,
beneficial effects in relieving improves antioxidant levels, and
Evening primrose improves oxidative stress status in
symptoms associated with
various conditions such as post-menopausal women.(619)
atopic dermatitis, psoriasis,

77
 FENNEL

Foeniculum vulgare Fennel is a perennial herb that grows up to 2 meters (6

feet) tall. It has feathery leaves, yellow flowers, and a

Fennel bulbous base. The seeds, leaves, and bulbs of the plant
are used in traditional medicine and cooking.
Digestive Aid and Respiratory Support
Renowned as an expectorant, carminative, and diuretic, fennel is celebrated in traditional medicine for its
remarkable digestive and respiratory benefits. The seeds of the fennel plant, with their sweet and licorice-like
flavor, are better received by the stomach than cumin and dill seeds.
□ Fennel has been used to address be made into creams, essential
respiratory issues, including oils, teas, seed extracts, and seed
coughs, colds, bronchitis, sore powders.
throat, and nasal congestion, in
traditional use.

Modern Research:
□ Fennel oil has positive effects
on the liver and kidney tissues,
and it also helps balance certain
dangerous and damaging
chemicals in the body. It seems Fresh fennel and fennel oil
that fennel oil has antioxidant,
anti-cancer, and anti-
inflammatory properties.(165) Dosage:
Region:
□ Fennel oil may have protective Steep 1-2 tsp of dried fennel seeds
Fennel grows wild in Europe on in hot water for 5-10 minutes. You
properties for the liver and
sandy and chalky soils and is now can drink up to 3 cups of tea daily.
kidneys, as well as antioxidant
oftencultivated in the eastern
properties, thanks to the Synergies:
portions of the United States.
presence of the aromatic
Ancient Uses: compound known as trans-
anethole.(166) Fennel, Chamomile, and Ginger
□ Pliny, in AD 23-79, credited
fennel with medicinal properties, □ Fennel is an effective and A combination of fennel,
treating 22 ailments, and noted safe treatment for reducing chamomile, and ginger is effective
serpents rubbing against it for menopausal symptoms in in relieving dysmenorrhea
improved eyesight. postmenopausal women, with no symptoms such as indigestion,
serious side effects.(167) bloating, and nausea.(169)
□ In medieval England, fennel
was a popular condiment and □ Fennel and trans-anethole may
appetite suppressant, a staple in be beneficial in preventing
Fennel, Rosemary, Echinacea, and
King Edward I’s household. and treating stress-induced
Basil
neurological disorders.(168)
□ Hippocrates suggested fennel A combination of essential oils from
for wet nurses to increase milk Side Effects: fennel, rosemary, echinacea, and
supply, and Greeks used it for basil has the potential to control
Fennel may cause stomach upset,
slimming, calling it “Marathron.” common stored grain pests, making
seizures, allergic reactions, and
□ Fennel served as an antidote increased sensitivity to the sun. Use them natural alternatives for pest
to poisons in various cultures, with caution if you’re nursing or management and foodgrain storage.
and Culpepper in the 1600s pregnant, and sensitive to estrogen- (170)
believed it countered poisonous like compounds.
mushrooms and snake bites.
Chew on fennel seeds after
Parts used:
□ Fennel helped with digestive meals to aid in digestion and
issues, acts as a carminative for Seeds, leaves, and bulb freshen breath. The anethole
abdominal pain, and improves in fennel can help relax the muscles
eyesight. Preparations: in your gastrointestinal tract.
Fennel is a popular spice and can

78
 FENUGREEK

Trigonella foenum-graecum Fenugreek grows up to 2–3 feet (60–90 centimeters) tall. It has
green leaves consisting of three small obovate to oblong leaflets.

Fenugreek It also has white flowers and pods with golden-brown seeds.

Hormonal Balance and Diabetes Management

Beyond the kitchen, fenugreek takes center stage as a popular dietary supplement and an integral part of
traditional medicine. Its name, derived from the Latin “faenugraecum,” nods to its connection with “Greek hay.”
Fenugreek boasts an aromatic profile reminiscent of maple syrup, courtesy of the chemical sotolon.

□ Fenugreek aids hormonal taken orally in doses of 5–10 grams

balance, alleviating PMS, daily for up to 3 years. Fenugreek
menopause symptoms, and seed extract has most often been
regulating testosterone. used orally in doses of 0.6–1.2
grams each day.
Modern research:
□ Fenugreek flavonoids show
strong antidiabetic effects,
reducing blood glucose,
increasing serum insulin levels,
and improving pancreatic islet
and kidney conditions.(172)
□ Fenugreek shoots show higher
Fresh fenugreek leaves and seeds
Region: antioxidant, antimicrobial, and
DNA-protective properties than
Fenugreek is native to Asia, Europe, fenugreek seeds.(173)
and the Mediterranean. Synergies:
□ Fenugreek seeds contain
Ancient Uses: steroidal saponins and
Fenugreek and Madagascar
□ Fenugreek, a globally cultivated sapogenins with potential anti-
periwinkle
medicinal plant with a deep diabetic properties, thus having
great potential in the treatment Combining 0.5 ml/kg body weight
history in China, Egypt, Greece,
of diabetes.(174) of Madagascar periwinkle leaf
India, and the Roman Empire,
juice with 50 mg/kg of body
shows early use near the Side Effects: weight of fenugreek seed powder
Euphrates and Tigris rivers in
Although generally mild, fenugreek demonstrates hypoglycemic effects
the 6th millennium B.C.
may cause gastrointestinal issues. in normal and diabetic animal
□ In the 8th century B.C., Topical use can irritate sensitive models.(175)
Babylonian King Marduk-apla- skin. It may exacerbate asthma
iddina II documented fenugreek and lower glucose levels in Fenugreek and Garlic
cultivation on a clay tablet. diabetics. Pregnant women should
The combination of fenugreek seeds
□ Diverse civilizations throughout avoid it due to potential uterine
and garlic provides benefits such
history leveraged fenugreek’s contractions.
as protecting the cardiovascular
medicinal properties. Egyptians
Parts used: system.(176)
used it for embalming,
childbirth, and burns; Leaves and seeds
Hippocrates for soothing and Fenugreek and Onion
tumor treatment; Romans for Preparations: The combined of fenugreek seeds
various ailments. Fenugreek is available as dried or and onions in the diet has been
□ In the first Jewish-Roman war, fresh leaves and ground or whole proven to mitigate the formation of
fenugreek had a strategic role, seeds. It is also used as an extract cholesterol gallstones and decrease
impeding Roman climbs with and in many products, such as cholesterol levels in animal models.
boiling oil. Today, it holds animal feed and cosmetics. This synergistic combination
cultural significance during effectively counteracts the adverse
Rosh Hashanah, symbolizing Dosage: effects of a high-cholesterol diet.
blessings. Fenugreek seed powder can be (177)

79
 FEVERFEW

Tanacetum parthenium Feverfew is a perennial herb that grows up to 60 cm

(2 feet) tall. It has feathery leaves and small daisy-like

Feverfew flowers, usually yellow or white. The leaves and flowers

of the plant are used in traditional medicine.
Migraine Relief and Anti-inflammatory

Known for its anti-inflammatory and analgesic qualities, feverfew has been a trusted solution for alleviating
headaches, migraines, fever, and various pains. The bitter-tasting leaves of the feverfew plant serve not only as a
seasoning but also as a delightful inclusion in salads, contributing both flavor and potential health benefits.

stimulate menstruation. They Parts used:

also used it during complicated Leaves
childbirth procedures to aid in
the expulsion of the placenta. Preparations:
□ By the 18th century, feverfew had Make feverfew into a hot drink by
become popular in Great Britain. steeping 1-2 teaspoons of feverfew
It was used to treat headaches, powder in boiling water for about
stomach pains, and toothaches. 10 minutes. Alternatively, add
Its usage also addressed feverfew tincture to juice or water.
the initial stages of joint
inflammation and rheumatism. Dosage:
□ Dr. John Hill, an English For adults, oral feverfew doses of
physician, pharmacist, and 50–150 mg daily are safe for up to 4
botanist, praised the feverfew months.
plant in his 1772 book “The
Family Herbal” as superior to
anything previously used to treat
Region: headaches. His rave review made
Feverfew is native to Europe and feverfew “the aspirin of the 18th
Asia but is now widely cultivated century” in England.
in other regions, such as North
Modern Research:
America.
□ Feverfew flower extract is
Ancient Uses: effective in relieving acute,
□ Feverfew, a member of the daisy inflammatory, articular, and
family, was used by Ancient neuropathic pain.(178)
Greek physicians to treat □ Feverfew essential oil may be a Feverfew tea
inflammation and menstrual safe and effective alternative to
cramps. It is now primarily used antibiotics in some cases.(179)
to relieve migraines and prevent
□ Feverfew essential oil is
their recurrence. Scientific Synergies:
commonly used in the
studies support its effectiveness
pharmaceutical and cosmetic
for this purpose.
industries due to its active
□ Claudius Galenus of Pergamum component, parthenolide.
(129-199 AD) and Dioscorides This compound is beneficial in Feverfew and Butterbur
(60 AD) wrote about it. They treating fevers, migraines, and
called feverfew “Parthénium,” rheumatoid arthritis.(180) Feverfew and butterbur (Petasites
which means “virgin” or “virgin hybridus) combine for improved
goddess.” Side Effects: migraine prevention. These
Feverfew can cause side effects, two herbs have shown promise
□ In ancient times, this perennial
including digestive issues. Chewing when used together to reduce the
herb was used to treat women’s
fresh leaves can be unsafe, causing frequency and intensity of migraine
health concerns.
mouth sores, swelling, and loss of attacks.(181)
□ The Romans used feverfew as
taste.
an emmenagogue to enhance or

80
 FLAXSEED

Linum usitatissimum Flaxseed is the seed of the flax plant, which is an annual herb
that grows up to 1 meter (3 feet) tall. It has narrow blue-

Flaxseed green leaves and small yellow or blue flowers. The seeds are
used in traditional medicine as a source of oil and fiber.
Promotes Heart Health and Digestive Regularity

Known for its abundant reserves of omega-3 fatty acids, lignans, and fiber, flaxseed takes center stage in
promoting heart health, reducing cholesterol levels, and ensuring regularity in bowel movements. Beyond its
nutritional prowess, flaxseed oil shines as a versatile cooking companion and a popular dietary supplement.

laxative to promote bowel For adults, 20–30 grams of flaxseed

movements and relieve can be taken orally. Flaxseed can be
constipation. consumed as a whole seed, ground
□ Flaxseed has been traditionally into a powder, or taken as an oil
used to improve heart health supplement.It is commonly added
by lowering cholesterol and to bread, muffins, and snack bars,
triglyceride levels and decreasing or taken as a capsule
the risk of heart disease.
□ Flaxseed oil has been used to
improve skin health and treat
conditions like eczema and
psoriasis.

Region: Modern Research:

Flaxseed oil
Flaxseed is native to the □ Flaxseed supplementation
Mediterranean but is now widely significantly reduces total
Synergies:
cultivated in other areas, such as cholesterol, triglyceride,
Europe, Asia, and North America. and low-density lipoprotein
cholesterol levels, potentially Flaxseed, Fenugreek, and Jamun
Ancient Uses: slowing heart disease
A combination of flaxseeds,
□ Flaxseed is among the world’s progression.(182)
fenugreek, and jamun, prepared
oldest crops, planted since the □ Consuming flaxseed can be a in a 1:1:1 ratio, can be effective for
beginning of civilization. In helpful treatment for improving patients with diabetes by lowering
500 BCE, the Greek physician lipid levels and reducing blood sugar.(185)
Hippocrates used it to treat cardiovascular risk factors, while
intestinal discomfort, while the also aiding in weight loss.(183)
Ancient Egyptians used it as food Flaxseeds and Sesame or Peanut
□ Ingesting flaxseed in various
and medicine. One of the main forms can protect against heart Mixing flaxseeds with sesame
traditional uses of this oily seed disease, hypertension, diabetes, or peanut seeds, both high in
was to relieve constipation. dyslipidemia, inflammation, unsaturated fats, can lower
□ In the 8th century, King and other health issues. It cholesterol, boost antioxidants,
Charlemagne considered helps to regulate blood lipids, and protect the liver, potentially
flaxseed so vital to the health of fasting blood sugar, insulin preventing heart disease and liver
his people that he established resistance, body weight, waist damage.(186)
laws and regulations to regulate circumference, body mass, and
its consumption. blood pressure.(184) Flax, Sesame, and Pumpkin
□ North American pioneers used Side Effects: A supplement containing milled
flaxseed flowers for dressing flax, sesame, and pumpkin
burns and cuts. The plant’s fibers Higher doses may cause bloating, seeds in sour milk helps reduce
were used to make linen, while gas, nausea, and stomach pain. inflammation, manage lipid levels,
the oil extracted from the seeds and improve overall health. It may
Parts used:
was used to produce various positively impact triglyceride levels,
products like paint. Seeds and oil body weight, and inflammatory
□ Flaxseed has been used as a markers for better well-being.(187)
Dosage:
81
 GALANGAL

Alpinia galanga A tall, slender plant crowned with white and red
flowers and hosting long, blade-like leaves. The

Galangal main attraction lies beneath the ground, in the

branching rhizomes or roots.
Digestive Health and Anti-Inflammatory
Often called ‘Thai Ginger’ or ‘Siamese Ginger’, this pungent, piney root brings not only zesty flavors to the table
but also a host of health benefits. Galangal’s sharp taste and potent properties have earned it a well-deserved place
in the world of herbs and spices.

the respiratory tract. It may be □ Tincture or Extract: These

used to alleviate symptoms of concentrated forms are used for
coughs, colds, and respiratory their wellness benefits. Use 5–20
infections. ml daily.

Modern research: □ Capsules: Galangal is also

available in capsule form for
□ Galangal has potential convenient use.
antioxidant, antimicrobial,
anti-cancer, and other medicinal
properties.(456)
□ Galangal contains flavonoids,
phenolics, saponins, alkaloids,
and terpenoids - all of which play
Region: a significant role in protecting
against UV rays, and is safe to Dry and
Deeply rooted in the warm, tropical use on the skin.(457)
soils of Southeast Asia, Galangal is powder
widely cultivated in countries like □ A 2020 study suggests that form
Indonesia, Thailand, and Malaysia. galangal may work as a
This relative of ginger has since chemotherapy adjunct to
spread to other parts of the world, further increase the efficacy of
including Europe and the Americas. chemotherapy.(458) Synergies:
Ancient Uses: Parts used:
Galangal, Rosemary, and Lemon
□ Galangal has been traditionally Rhizome or root ironbark
used to support digestive
The combination of galangal,
health. It is believed to help to
rosemary, and lemon ironbark
alleviate digestive issues such
extracts is antimicrobial in nature.
as indigestion, bloating, and
This combination can be used in
flatulence. It is often used as a
cooking or cleaning, or diluted
spice or brewed into tea to aid
essential oil mixture can be applied
digestion.
to skin.(459)
□ It has been used traditionally
to help reduce inflammation
Fresh galangal root Galangal, Turmeric, and
and alleviate pain associated
Lemongrass
with conditions like arthritis
and muscle strains. Poultices or Preparations: The combination of 0.5%
topical preparations of galangal turmeric, 0.5% galangal powder,
□ Fresh or dried Root: Used as a and 0.75% lemongrass essential
may be applied to affected areas.
spice in cooking to add a unique oil demonstrates significant
□ In some traditional medicinal flavor to dishes. Use according antimicrobial effects when used
systems, galangal has been used to taste in daily cooking or for for food preservation purposes,
to support respiratory health. It making tea. inhibiting bacterial growth,
is believed to have expectorant
□ Powdered: Ground Galangal can maintaining firmness, and ensuring
properties, aiding in the removal
be used in cooking or to make a overall viability over a period of
of mucus and congestion from
warming tea. 12.(460)

82
 GARLIC

Allium sativum Garlic is a perennial herb that grows from a

bulb. Each bulb is made up of several cloves that

Garlic are covered in white, papery skin. The cloves are

used in traditional medicine and cooking.
Enhances Cardiovascular Health and Immune Function
Traditionally used to address heart disease and high blood pressure, garlic also boasts potent anti-inflammatory,
antioxidant, and antimicrobial qualities. Found in the heart of diverse cuisines, garlic-infused dishes with its
signature flavor and aromatic charm.

and reduce blood pressure. Garlic can be eaten fresh, cooked,

□ Garlic traditionally stimulates the or as a supplement, and it comes
appetite and improves overall in creams, gels, pastes, and
health. mouthwashes.

□ Garlic has historically served as Dosage:

an antimicrobial, preventing and Daily doses range from 2 to 5 g of
treating colds and flu by killing fresh raw garlic, 0.4 to 1.2 g of dried
bacteria and viruses. garlic powder, 2 to 5 mg of garlic oil,
Modern Research: 300 to 1,000 mg of garlic extract (as
solid material), and 2,400 mg per
□ Eating garlic provides anti- day of aged garlic extract (liquid).
inflammatory, antioxidant, anti-
Region: diabetes, and anticancer benefits Synergies:
when consumed regularly.(188)
Garlic is native to Central Asia and
northeastern Iran but is now widely □ Garlic has strong potential to Garlic and Honey
cultivated in other regions such as prevent and treat various heart Combined honey and garlic extract
Europe, Asia, and North America. and brain diseases.(189) is effective in addressing microbial
□ It has anti-viral, anti-bacterial, resistance and improving wound
Ancient Uses: anti-fungal, antioxidant healing for faster recovery.(192)
□ Ancient Greeks offered garlic properties and may potentially
bulbs to gods but avoided garlic treat Alzheimer’s Disease,
Garlic and Ginger
breath in temples. cancer, cardiovascular
disease, children’s conditions, A combination of ginger and
□ Hippocrates used garlic as a garlic extracts supports bone
dermatologic applications,
diuretic, laxative, and remedy for regeneration, tissue growth, and
stress, infections, diabetes, drug
parasites. combined antioxidant effects. Add
toxicity, and osteoporosis.(190)
□ Romans used garlic for culinary them to soups, salads, sauces, and
□ It has beneficial effects on chronic
and medicinal purposes, treating curries, while cooking.(193)
diseases like hypertension,
fever and tuberculosis.
diabetes, hyperlipidaemia, and
□ In England, a blend of garlic, liver diseases by modulating gut Garlic and Lemon
honey, and alcohol relieved microbiota.(191) Mixed garlic and lemon have
colds, fever, and diarrhea. shown great antimicrobial activity,
Parts used: therefore aiding in immunity. It
□ In France, garlic was credited
with saving many during the Cloves can be used at home in cooking,
1720 plague outbreak. salad dressings, infused water, and
marinades for added flavor and
□ Garlic was used in the early
potential health benefits.(194)
20th century to protect against Dried garlic
cholera, diphtheria, and typhoid. cloves For maximum health benefits,
□ Americans wore garlic necklaces especially cardiovascular
during the 1917–1918 flu effects, crush garlic and
epidemic to prevent illness. let it sit for 10-15 minutes before
□ Garlic has been used to improve consuming it to allow the formation
Preparations: of allicin, its active compound.
circulation, prevent blood clots,

83
 GENTIAN

Gentiana lutea Gentian is a perennial herb that grows up to 1 meter

(3 feet) tall. It has long, lance-shaped leaves and large,

Gentian trumpet-shaped flowers that are typically bright yellow.

The roots of the plant are used in traditional medicine.
Digestive Aid and Appetite Stimulant
Gentian has been historically used in traditional medicine. It is used as a digestive tonic and to stimulate appetite,
as well as to treat a variety of other ailments such as fever, worms, and jaundice. Gentian root has a bitter taste
and is often used as a flavoring agent in alcoholic beverages and bitters.

Modern Research: standard dose is 500 mg taken

□ Decoctions of Gentian, long used 2-3 times daily with meals.
by Siberian people for digestive Alternatively, use 1-4 grams
disorders, can help to reduce of powdered gentian root as a
symptoms associated with digestive tonic. In extract form,
various gastrointestinal issues. take gentian bitters at doses of
(196) 5-30 drops (0.3-2 ml), or consume
dissolved in alcohol with ¼
□ Data suggest that iridoids, seco- to ½ tsp before a meal. A 2%
iridoids, and analog glycosides concentrated tincture can be used
present in Gentian herb extract at approximately 40 ml daily or on
may promote kidney function. alternate days.
(197)

Region: □ Gentian root extract provides

stomach protection by reducing
Gentian is native to Europe but is acid production, preventing
now also found in North America acute gastric ulcers, and
and Asia. shielding against injuries caused
by stress and ethanol.(198)
Ancient Uses:
□ Named by Genthios of Illyria, Parts used:
Gentiana lutea’s medicinal use
dates back to ancient Egypt, with
records before 100 BC. Synergies:
□ Dioscorides, Celsus, Galen, and
Pliny praised gentian for treating
various ailments in ancient
Gentian, Elderflower, Primrose,
times.
Yellow dock, and Vervain
□ In the 16th century, Leonhard
Gentian root (12 mg) in
Fuchs commended gentian root
combination with 36 mg each of
for relieving constipation and
elderflowers, primrose flower with
countering poison.
Dried gentian root calyx, yellow dock, and verbian
□ Gentian stimulates appetite, herb, (Sinupret forte®) are
relieves indigestion, and shown to have beneficial effects
promotes bile flow. Root on bronchitis, headache and sinus
□ Gentian traditionally reduces infections in human studies.(199)
Preparations:
fever and alleviates symptoms
like chills and sweating. Gentian root can be consumed as a
tea, taken orally as a supplement in Take gentian root 15-30
□ Gentian has traditional use
capsule or tincture form, or used as minutes before meals
in treating jaundice and liver
a flavoring in alcoholic beverages to stimulate appetite
disorders.
and bitters. and digestive juices. Its bitter
□ Gentian is traditionally used to
Dosage: compounds can promote digestive
expel parasites from the body.
function.
For gentian root capsules, a

84
 GINGER

Zingiber officinale Ginger is a perennial herb that grows from a rhizome (underground
stem). The rhizome is the part of the plant used in traditional medicine

Ginger and cooking. It has a tan, gnarled exterior and a white, juicy interior. The
rhizome is rich in essential oils and has a warm, pungent flavor and aroma.
Relieves Nausea and Reduces Inflammation
Ginger has historical use in traditional medicine and is known for its anti-inflammatory, antioxidant, and anti-
nausea properties. It has been traditionally used to treat various ailments, such as motion sickness, morning
sickness, and nausea. Ginger is also a popular ingredient in cooking and adds flavor to different dishes.
symptoms, aiding digestion and Dosage:
stimulating appetite. Incorporate ginger into beverages
□ Traditionally, ginger alleviates or foods for flavor, or for
nausea and vomiting in motion therapeutic use, adults can take 0.5
sickness, pregnancy, and to 3 grams daily for up to 12 weeks
stomach issues. through teas, syrups, capsules, and
liquid extracts, while topical forms
Modern Research: like gels and essential oils are also
□ Ginger has many different available.
benefits, including antioxidant,
anti-inflammatory, anti-nausea, Synergies:
and anti-cancer properties.(200)
□ It has a significant effect on liver Ginger and Turmeric
cancer by suppressing tumor
Region: A combination of ginger and
growth and inducing cell death.
Ginger is native to tropical Asia but turmeric produces synergistic
(201)
is now widely cultivated in Africa, anti-inflammatory effects. It can
□ Taking ginger supplements may enhance the results y in treating
South America, and the Caribbean.
help improve overall adult health inflammatory diseases such as
Ancient Uses: by decreasing inflammation and rheumatoid arthritis, asthma, and
damage caused by free radicals, inflammatory bowel disease.(204)
□ Employed for 5000 years, ginger thanks to its antioxidant
was valued for its medicinal and properties.(202)
spiritual properties in Southeast
Asia, India, and China. □ Ginger supplements may help Ginger and Honey
reduce insulin resistance, liver
□ In the 14th century, ginger Ginger extract mixed with honey
enzymes, and inflammation in
rivaled the cost of a sheep and provides relief from dry coughs, a
people with non-alcoholic fatty
was prized among spices. combination is widely used in cough
liver disease.(203)
syrups.(205)
□ By the mid-16th century, Europe
annually received 2000 tons Side Effects:
of dried ginger from the East Ginger can cause heartburn,
Indies, used in the Middle Ages diarrhea, burping, and general Ginger and Licorice
to ward off the plague. stomach discomfort. Short-term Adding ginger to licorice further
□ In the 19th century, the British topical use is potentially safe, but it enhances its antitussic and
added ginger to beer, creating may cause skin irritation for some. expectorant, antibacterial, and anti-
ginger ale. inflammatory properties.(206)
Parts used:
□ Ginger traditionally served
Rhizome.
as an anti-cancer agent and
antioxidant, preventing cell Ginger, Rosemary, Sumac, and
damage. Boswellia

□ Used to lower high blood The topical application of rosemary,

pressure and cholesterol, ginger ginger, sumac, and boswellia
reduces the risk of heart disease. extracts shows great promise in
treating muscle and joint pain.(207)
□ Ginger relieved cold and flu Ginger rhizome

85
 GINKGO BILOBA

Ginkgo biloba Ginkgo biloba is a large tree that can grow up

to 50-60 feet tall. It has fan-shaped leaves and

Ginkgo biloba unique, two-lobed seeds. The leaves of the tree

are used in traditional medicine.
Enhances Memory and Cognitive Function
Ginkgo biloba, a tree existing since pre-dinosaur times (245 to 66 million years ago), is famed for enhancing blood
circulation, particularly to the brain and limbs. Historically valued for improving memory and cognitive clarity,
it also addresses issues like asthma, tinnitus, and vertigo. Presently, available in supplement form, it is often
promoted for cognitive enhancement.
□ Ginkgo biloba may offer Preparations:
cardiovascular benefits by Ginkgo Biloba can be consumed as
potentially inhibiting human a tea, taken orally as a supplement
thrombin, which could help in capsule or tablet form, or applied
prevent excessive blood clotting. topically as a cream or oil.
(209)
□ Ginkgo Biloba may help reduce Dosage:
infection risk by containing Take 40 mg of ginkgo biloba
quercetin and other components extract thrice daily for dementia.
that lower inflammation, Higher doses of 120-240 mg daily
regulating the immune system to enhance cognitive function in
for better functionality.(210) healthy people.
□ Ginkgo biloba improves cognitive
Region: function and according to global
Ginkgo biloba is native to China but clinical assessment is safe to use Synergies:
is now found in other regions such in Alzheimer’s disease.(211)
as Japan, Korea, and the United
States.
Side Effects:
Green tea and Ginkgo biloba
Avoid raw ginkgo parts, especially
Ancient Uses: untreated seeds, due to potential Combining green tea and Ginkgo
seizure or fatality risks. Allergies to biloba extracts improves the skin’s
□ In Chinese medicine, people have health and appearance. Topical
been using Ginkgo for more than ginkgo can cause rashes or severe
reactions. Those with bleeding application of cream containing
500 years to help with heart these extracts provides moisturizing
problems. disorders, diabetes, epilepsy, or
fertility concerns should consult a effects, promotes skin renewal,
□ They used Ginkgo seeds to clear enhances elasticity, and strengthens
doctor before using ginkgo.
blockages in the body’s energy the skin’s protective barrier. (212)
pathways, which helped improve Parts used:
blood flow to different parts of
Leaves
the body. Ginkgo biloba and ginseng
□ Ginkgo biloba has traditionally Ginkgo biloba and ginseng are
been used to alleviate asthma known for their potential to
and tinnitus symptoms, improve improve cognitive function.
circulation and cognitive Combining them may provide
function, including memory and positive results in supporting
concentration, and treat signs of memory, focus, and overall mental
cognitive decline, dementia, and clarity.(213)
vertigo.

Modern Research:
□ Ginkgo biloba extract may Take ginkgo biloba extract
prevent brain cell loss caused in the morning to avoid
by trimethyltin, likely because Ginkgo biloba fresh and potential interference with
it has antioxidants and anti- dried leaves sleep due to its energizing effects.
inflammatory properties.(208)

86
 GINSENG

Panax ginseng A slow-growing perennial plant with a dense

cluster of green leaves and bright red berries.

Ginseng, Ren Shen Beneath the soil lies its gnarled root, the core of
Chinese traditional medicine for over 2,000 years.
Adaptogen and Cognitive Enhancer
Chinese Ginseng, the ‘Root of Immortality’, is a jewel in the crown of traditional medicine. This ancient root, with
its peculiar human-like shape, is more than just a plant. It is a symbol of wellness, longevity, and a life force that
bridges the gap between earth and man.

infections and diseases. It is make a warming, invigorating

often used to support overall tea. A small piece of the root can
immune health. be consumed daily.
□ Male Reproductive Health: It □ Powder: Ground into a powder,
is believed to have aphrodisiac ginseng can be mixed with
properties and is used to food or drinks. Use as per your
enhance libido, improve erectile healthcare provider’s advice.
function, and address male □ Extract and Capsules: These
infertility. offer a concentrated dose for
Modern research: convenient use. Use as per your
healthcare provider’s advice.
□ A study indicated that ginseng
extract may improve blood lipid
Region: profile, primarily by reducing
total and LDL-cholesterol levels.
The heart of this legendary (461)
plant lies in the cool, shaded
mountainous regions of □ Ginseng has been shown to
northeastern China, Korea, and enhance sexual function and
far eastern Siberia. Ren Shen, or quality of life of women by
Chinese ginseng, has grown here alleviating menopause-related
for centuries, flourishing under symptoms. It is a powerful plant
the protective canopy of the dense, that can be used as an alternative
deciduous forests. to conventional treatments Fresh, dried, and
to maintain the health of sliced ginseng root
Ancient Uses: menopausal women.(462)
□ Adaptogen and Energy Booster: □ Numerous clinical trials have Synergies:
Panax ginseng is classified as an demonstrated that taking
adaptogenic herb in traditional ginseng in various dosages Ginseng and Garlic
medicine. It is believed to help can be an effective and safe
the body adapt to stress and prophylactic measure against the Extract from sun-dried black
promote overall well-being. It common cold and flu.(463) ginseng and aged garlic shows
is often used to support energy remarkable anti-inflammatory,
levels, enhance stamina, and Parts used: antioxidant, lipid-lowering, and
combat fatigue. liver-protective effects for effective
The root, both fresh and dried
treatment of non-alcoholic fatty
□ Cognitive Function and Mental (known as ‘white’ and ‘red’ ginseng
liver disease.(464)
Performance: It is believed to respectively)
improve concentration, memory, Ginseng and Cinnamon
Preparations:
and overall mental clarity. It is
often used to enhance focus and □ Raw or Cooked: It can be An in vitro study found that the
mental alertness. chewed or used in cooking for combination of ginseng and
its unique, slightly sweet flavor. cinnamon extracts has the ability to
□ Immune System Support: Panax inhibit the growth of various cancer
A small piece of the root can be
ginseng is believed to help cells, supporting the combined use
consumed daily.
strengthen the immune system of ginseng and cinnamon in the
and improve resistance against □ Tea: The root can be steeped to
context of anticancer effects.(465)

87
 GOJI BERRY

Lycium barbarum A dense, vine-like shrub adorned with delicate

purple flowers, which, come summertime,

Goji Berry transform into vibrant, orange-red berries.

Immune Boost and Eye Health

Goji Berry, the ‘red diamond’ of the East. For centuries, these tiny, bright berries have been cherished in
traditional Chinese medicine and cuisine. Today, they hold a revered spot in the global superfood lineup.

longevity. Goji berries are often create a healthful infusion. One

included in herbal formulations cup of goji tea can be consumed
for promoting overall health and 1-2 times per day.
well-being. □ Powder and Capsules: For a
□ Blood and Liver Health: They concentrated, convenient dose
are believed to nourish the of goji nutrients. Use as per the
blood, improve circulation, and healthcare provider’s advice.
enhance liver function. Goji
berries are often included in
herbal formulas for conditions
related to blood deficiency and
liver imbalances.

Modern research:
Region:
□ Goji berry extracts could be used
Originally hailing from the fertile as prebiotic additives in food
soils of China, Mongolia, and the or nutraceuticals, to encourage
Tibetan Himalayas, the Goji Berry, healthy gut bacteria and flora.
or Chinese Wolfberry, has since (466)
found popularity across the globe
for its nutritional bounty and □ Research into the
purported health benefits. antiproliferative effects of red
and black goji berry extracts on
Fresh and dried goji berries
Ancient Uses: triple-negative MDA-MB-231
□ Immune System Support: They cells show potential in treating
are believed to strengthen the triple-negative breast cancer. Synergies:
body’s defenses and enhance (467)
overall immune function, □ The purified components of the
Goji berry and Chrysanthemum
helping to protect against goji berry appear to be promising
infections and diseases. as strengthening agents in the A mix of Chrysanthemum flower
treatment of diabetes and its and goji berry extracts in a 1:1
□ Eye Health: Goji berries have
associated illnesses.(468) ratio shows antioxidant and anti-
a strong association with
inflammatory properties. It reduces
promoting eye health in Parts used: inflammation in cells and inhibits
traditional practices. They are
Fruits, leaves, and root bark the production of inflammatory
believed to nourish and tonify
molecules.(469)
the liver and kidneys, which
Preparations:
are considered important in
traditional Chinese medicine for □ Raw or Dried: Eaten as a snack,
Goji berry and Grape seed
maintaining healthy vision. Goji or used in cooking and baking.
berries are often used to support Use according to personal taste A study found that the
eye health and improve visual and dietary needs. combination of goji berry and
acuity. grape seed improves the function
□ Juice: Extracted to create a
of the immune system. They
□ Anti-Aging and Longevity: They refreshing, nutrient-packed
demonstrated that this mixture
are believed to nourish the drink.
restored white blood cell counts and
body and promote vitality and □ Tea: Steeped in hot water to boosted B cell proliferation.(470)

88
 GOLDENSEAL

Hydrastatis canadensis Goldenseal has a yellowish root with a rhizome (horizontal

stem) used medicinally. The plant grows up to 19 ½ inches

Goldenseal (50 cm) tall and produces small white flowers in the spring,
followed by red raspberry-like fruits in the summer.
Supports Digestive Health and Immune Function

Goldenseal, a time-honored remedy embraced by Native American medicine and later adopted by European
settlers, finds its place in oral applications. It addressed digestive issues and respiratory infections with its potent
antimicrobial properties, and in topical use to soothe skin irritations and combat infections.

conditions like eczema and Dosage:

inflammation and can be used Include 0.5 to 1 g dried rhizomes
for eye infections, canker sores, 3 times daily, and 0.3 to 1 mL 1:1
and sore throats when applied as liquid extract in 60% ethanol 3
a mouthwash. times daily. For influenza, take 10 to
Modern research: 30 drops of the extract 2 to 4 times
a day.
□ Goldenseal is a highly potent
plant with anti-cancer, anti-
inflammatory, and other
beneficial bioactive components
that can help remove toxins from
Region: the body.(214)
Goldenseal is native to the eastern □ It has medicinal properties
United States, particularly in the for treating gastritis, colitis,
Appalachian Mountains and the duodenal ulcers, appetite loss,
Great Lakes. liver disease, bile secretion
disorders, snakebites, and
Ancient Uses: vaginitis.(215) Dried goldenseal root
□ Goldenseal was valued as a □ Goldenseal extract has
Goldenseal was valued as a antidepressant effects.(216) Synergies:
remedy by various Indian tribes.
The Cherokees combined its root Side effects:
powder with bear grease for uses Using goldenseal while pregnant or Goldenseal and Echinacea
like diuretics, insect repellents, breastfeeding may pose risks to the Goldenseal may be combined
stimulants, and treatments baby due to a harmful substance with echinacea, another immune-
for inflamed eyes. Meanwhile, that can pass through the placenta boosting herb, to enhance immune
the Catawbas boiled its roots and into breast milk, potentially system functionality, especially
to address jaundice, stomach causing brain damage in exposed during cold and flu seasons.(217)
ulcers, and sore mouths. newborns.
□ Since the 1830s, Eclectics favored
goldenseal, often employing it Parts used: Goldenseal and Garlic
for breast cancers and swellings. Rhizome and roots Garlic is also known for its
□ Goldenseal has traditionally been antimicrobial and immune-
Preparations: boosting properties. Combining
used to address digestive issues
like diarrhea, indigestion, and Can be consumed orally as a goldenseal and garlic may provide
stomach ulcers, and may act as a capsule, extract, tea, or tincture. It comprehensive support against
mild laxative. can also be applied topically as an infections.(218)
ointment or poultice. Goldenseal
□ It’s also been used to combat is an endangered plant and is
respiratory and urinary tract Goldenseal and Astragalus
protected by law in some states.
infections, potentially due to the Purchase sustainably grown or The combination of goldenseal
berberine compound preventing cultivated goldenseal to help protect and astragalus extracts shows
bacterial adhesion. wild populations. immunity-stimulating properties.
□ Topically, goldenseal treats skin (219)

89
 GOTU KOLA

Centella asiatica Gotu kola is a perennial plant that belongs to the

parsley family. It has fan-shaped leaves and small,

Gotu Kola pinkish-red flowers. It prefers to grow in swampy

areas.
Cognitive Support and Skin Health
Gotu kola, not to be confused with the kola nut, is a staple herb in Ayurvedic and traditional Chinese medicine.
Known for its rejuvenating and neuroprotective properties, Gotu Kola has been used to promote relaxation,
improve memory, and accelerate wound healing.
alleviate symptoms of venous used in tinctures.
insufficiency, such as varicose
veins and leg ulcers.
□ Stress Relief and Relaxation:
Gotu kola is considered an
adaptogenic herb, known for
its potential to help the body
adapt to stress and promote
relaxation. It is believed to have
calming properties and may help
reduce anxiety and stress-related
symptoms. It is often used as
a nerve tonic and to support
Region: overall well-being.

Gotu kola is native to the wetlands Modern research: Fresh gotu kola
of Asia and can be found in □ A 2021 study concludes that
countries such as India, Sri Lanka, using gotu kola extract lotion
China, and Indonesia. It also grows effectively reduces skin
in the South Pacific, South Africa, pigmentation and stretch mark
and the southeastern United States. lines, improves skin moisture,
Ancient Uses: and enhances skin texture.(471)

□ Gotu kola is believed to have □ Study results indicate that the

neuroprotective properties and seed extract of Gotu kola exhibits
may help improve memory, potential immune-stimulatory
concentration, and overall effects for the treatment of
cognitive performance. It is immune disorders.(472)
often used as a brain tonic and to □ Another study implies that gotu
support mental clarity. kola leaves possess antioxidant
□ Known for its potential benefits properties.(473)
in promoting skin health and Parts used: Dried and powdered
wound healing, it’s believed gotu kola
to stimulate the production of The whole plant, especially the
collagen, enhance skin elasticity, leaves
and improve the appearance of Synergies:
Preparations:
scars and stretch marks. It is
often used topically or consumed Gotu Kola can be consumed as a tea
orally for skin-related concerns. or juice, used topically as a poultice,
Gotu kola and Sappan wood
or taken as a dietary supplement in
□ Gotu kola has been traditionally
capsule or tablet form. For general The combination of sappan wood
used to support circulation and
wellness, 1-2 grams of dried herb and gotu kola extracts was found to
venous health. It is believed
steeped as tea or 60-180 mg of be effective in reducing blood sugar
to strengthen blood vessels,
standardized extract per day is often in animal models.(474)
improve blood flow, and reduce
recommended. It can also be eaten
swelling. It is often used to
raw in salads, cooked as a green, or

90
 GRAPES

Vitis vinifera The grape plant is a woody, perennial vine with

distinctive lobed leaves and small, light green flowers.

Grapes Its fruits, known as grapes, grow in clusters and vary

in color from green to black, depending on the variety.
Beneficial for Heart Health, Rich in Antioxidants
Grapes have been cherished not just for their delightful taste but also for their health benefits. Packed with
vitamins, minerals, and antioxidants, grapes play a significant role in traditional remedies. The fruit, skin, leaves,
and seeds are all used for their medicinal properties.
animal models, therefore used in extracts, and leaves can be
preventing issues such as used for tea or culinary purposes.
osteoarthritis from occurring in
old age.(621) Dosage:
□ Grapes reduce risk For grape seed extract, a common
factors associated with dosage is between 100-300 mg per
cardiovascular health, cancer, day. However, the optimal dose can
neurodegenerative disease, and vary based on the specific health
age-related cognitive decline. condition being addressed. Fresh
(622) grapes can be consumed daily as
part of a balanced diet.
□ Grapes have cardiovascular
benefits, cancer Synergies:
chemopreventive activity,
and skin cancer prevention
Region: capabilities. Preliminary data
suggests benefits for people Grapes and Onion
Grapes are native to southern
suffering from Alzheimer’s
Europe and western Asia. This Black grapes, abundant in the
disease and urinary bladder
region’s climate and soil conditions polyphenol antioxidant catechin,
dysfunction.(623)
are ideal for grape cultivation, contribute to preventing
contributing to the plant’s rich Side Effects: cardiovascular disease, cancer,
chemical makeup. and neurological disorders; when
While grapes are generally safe,
combined with onions, they can
Ancient Uses: excessive consumption can lead to
inhibit blood clots and promote
digestive issues like diarrhea. Grape
□ Historically, grapes have been cardiovascular health.(624)
seeds and skins may cause allergic
used in various cultures for their
reactions in sensitive individuals.
health-promoting properties.
The high sugar content in grapes
In ancient Egypt, grapes were
might not be suitable for diabetics
depicted in tomb paintings and Grapes and Chinese skullcap
when consumed in large quantities.
used for their healing abilities.
A combination of grapes and
Roman and Greek civilizations Parts used: Chinese skullcap can potentially
used grapes in wines, which were
The entire grape plant is beneficial enhance their antioxidant efficacy,
then thought to have healing
- the fruits are eaten fresh or dried allowing lower dosages of each drug
powers.
(as raisins), skins and seeds are to be used.(625)
Modern research:
□ Concord grape juice
supplementation can enhance
neurocognitive function in
older adults with mild memory
decline, indicating that it
can help prevent age related
cognitive decline.(620)
□ A grape-enriched diet increases
bone calcium retention and Fresh grapes
cortical bone properties in

91
 GREEN TEA

Camellia sinensis Green tea is an evergreen shrub or small tree

with glossy, dark green leaves and white or

Green Tea pink flowers.

Promotes Heart Health and Mental Alertness

Green tea is a popular beverage consumed for centuries in Asia and has gained popularity worldwide for its
potential health benefits. It is made by steaming and drying green tea leaves, which helps preserve its antioxidant
properties. Green tea is rich in catechins, a type of antioxidant linked to various health benefits, including
improving heart health and aiding in weight loss.
properties, serving as an powder or extracts are commonly
alternative to traditional taken as supplements.
medicines with fewer side effects
on human skin.(220) Synergies:
□ Green tea products have
antiseptic, anti-plaque, and anti- Green tea and Ginkgo biloba
inflammatory properties, and Combining green tea and Ginkgo
could be used in mouthwashes. biloba extracts enhances skin
(221) health, promoting moisture,
□ Green tea has a high potential renewal, elasticity, and the skin’s
for speeding up wound healing. protective barrier in topical cream
(222) application.(224)
□ Drinking 3 cups of green tea
per day for 60 days leads to Green tea and Cinnamon
Region: significant weight loss, reduced Combining cinnamon with green
Green tea is native to China but BMI, and decreased waist tea may support metabolic health
is now cultivated and consumed circumference in elderly people and weight management.(225)
worldwide. with metabolic syndrome.(223)

Ancient Uses: Side Effects: Green tea and Turmeric

□ Green tea, discovered around Green tea overdose can cause Green tea and turmeric show
2737 B.C. by Emperor Shennong, headaches due to high caffeine anti-inflammatory and antioxidant
originated when he accidentally content. High doses of green properties when combined,
drank water with a boiled tea tea extract may produce excess protecting against oxidative stress
leaf, creating a new beverage. chemicals linked to liver injury. and inflammation.(226)
□ Han Dynasty documents (206
Parts used: Green tea and Reishi mushroom
BC to 220 AD) show green tea
cultivation used for ointments Leaves A green tea and reishi mushroom
and occasionally chewed for extract combination slows down
toothaches. the tumor growth and the spread of
breast cancer cells.(227)
□ During the Tang Dynasty (618
AD to 907 AD), it was considered
for inflammation and internal Green tea and Witch hazel
“heat” reduction. Green tea and witch-hazel extracts
Green tea infusion produce antimicrobial effects
□ Green tea’s caffeine and high
antioxidant content has Preparations: against skin infection-causing
been historically used as a bacteria.(228)
Tea: Steep green tea leaves in boiled
natural stimulant to lower water for 5 to 10 minutes. Add lemon juice to green
blood pressure and improve
cholesterol levels.
Dosage: tea. Its citric acid boosts the
A cup of green tea contains 178- body’s absorption of EGCG by
Modern research: 823 mg of catechins, known for over 1000%, enhancing its anti-
their antioxidant properties. FDA- inflammatory, weight management,
□ Green tea leaves have
approved ointment, green tea and heart health benefits.
antibacterial and antifungal

92
 HAWTHORN

Crataegus spp. Hawthorn is a deciduous shrub or small tree

that grows up to 6 meters (20 feet) tall. It has

Hawthorn thorny branches, white or pink flowers, and

red or orange berries.
Enhances Cardiovascular Health and Reduces Anxiety
In the early 1800s, American doctors turned to hawthorn to address circulatory and respiratory ailments.
Traditional medicine harnessed the power of hawthorn berries, utilizing them to address a range of heart-related
conditions, such as irregular heartbeat, high blood pressure, chest pain, arterial hardening, and heart failure.

heart and circulatory health, Parts used:

protect against heart disease, Flowers, fruits, and leaves
and regulate blood pressure and
cholesterol. Preparations:
Modern research: Hawthorn is typically taken as a
supplement in capsule or tincture
□ Hawthorn may represent a safe, form. It can also be prepared as tea
effective, and nontoxic treatment by steeping the leaves, flowers, or
for cardiovascular and ischemic berries in hot water.
heart disease.(229)
□ Hawthorn fruits are abundant Dosage:
source of antioxidants and anti- Adults can consume hawthorn in
Region: cancer phenolic compounds, doses of 160–1200 mg daily.
which help protect the body
Hawthorn is native to Europe, Asia, against free radical and other Synergies:
and North America. It is widely forms of damage.(230)
cultivated in many temperate
regions around the world. □ Standardized extracts from
hawthorn leaves and flowers Hawthorn and Mango
Ancient Uses: show potential in treating mild
A citrus tincture of hawthorn
chronic heart failure and other
□ Chinese, Europeans, and Native berries and mango extract reduces
cardiovascular disorders.(231)
Americans have used Hawthorn lipid buildup and restores
as a heart tonic for years. Side Effects: antioxidants in animal models.
□ In ancient Chinese medicine, (232)
Hawthorn is generally safe as
hawthorn fruit improved directed, but may cause dizziness,
circulation, digestion, and nausea, and gastrointestinal
addressed high blood cholesterol discomfort. It can lower blood Hawthorn and Red sage
and pressure. pressure, which, combined with Hawthorn and red sage extract
□ European herbal medicine used certain medications for male sexual demonstrate a synergistic effect
hawthorn flowers, fruit, and dysfunction, may further reduce in reducing hyperlipidemia and
leaves as an astringent and for blood pressure levels. oxidative stress when combined.
muscle spasms. (233)
□ Ancient Greeks and Romans
used hawthorn in childbirth
and weddings, associating it
with Cardea and considering it a Hawthorn, Bur-marigold, and
home symbol. Calendula

□ In Rome’s first century, hawthorn An antiallergic herbal made

was a love and marriage symbol, using bur-marigold, calendula,
also tied to Christian tradition and hawthorn extracts in a 1:5:5
and Arabic funeral pyres. ratio shows significantly greater
antioxidant activity compared to the
□ Hawthorn has been used to individual herbs.(234)
anxiety and stress. Dried hawthorn leaves
and berries
□ It has been known to support

93
 HEMP SEEDS

Cannabis sativa Hemp seeds are small and brown seeds from the Cannabis
sativa plant. They are rich in protein, fiber, and healthy

Hemp Seeds fatty acids including omega-3s and omega-6s. They have a
mild, nutty flavor and are often referred to as hemp hearts.
Supports Heart Health and Reduces Inflammation
Revered in ancient civilizations for their medicinal properties, hemp seeds were a staple in traditional diets
due to their high nutritional value. They were particularly valued for their ability to improve heart health and
reduce inflammation. Historical texts from various cultures, including ancient China and Native American tribes,
highlight the use of hemp seeds in their healing practices.
Modern research: Dosage:
□ Hemp seed oil is beneficial for □ Oral: A typical serving size is 2-3
cardiovascular health, skin, tablespoons (30-45 grams) of
hormonal balance, and diabetes. hemp seeds daily. They can be
It also has a unique 3:1 fatty acid added to meals or taken as a
ratio, which is great nourishment supplement in capsule form.
for vegetarian diets. It improves □ Topical: Hemp seed oil can be
immunity and cardiovascular applied directly to the skin for
health and is beneficial for hair, its moisturizing and soothing
nails, and skin tissues.(652) properties. It is also a common
□ Hemp seed oil contains ingredient in skin care products.
antioxidant compounds like
Region: phenols and polyphenols, which
can counteract oxidative stress-
Originally native to Central Asia,
related diseases.(653)
hemp cultivation has spread across
the globe, with notable growth in □ Hemp seeds are high in proteins,
Europe, Canada, and the United lipids, polyunsaturated fatty
States. acids, insoluble fiber, and
carbs and have high nutritional
Ancient Uses: value in general, helping with
□ Heart Helper: Ancient anxiety and oxidative stress and
practitioners often may reduce the risk of chronic
Hemp seeds
recommended hemp seeds illnesses.(654)
for heart health, appreciating
Side Effects:
their ability to improve blood
circulation and lower bad Hemp seeds are generally safe, but Synergies:
cholesterol levels. consuming them in large quantities
can lead to gastrointestinal
□ Inflammation Fighter: The seeds
discomfort due to their high fiber
were commonly used to reduce Hemp seeds, Sugar, and Black
content. People with a sensitivity to
inflammation in conditions pepper
THC should also exercise caution,
like arthritis, with records of
as trace amounts can be present. A mixture of 7.5 gm dried hemp
their use dating back to ancient
Chinese medicinal texts. seeds, sugar, and black pepper
Parts used: helps treat diarrhea.(655)
□ Digestive Aid: Due to their The seed of the hemp plant
high fiber content, hemp seeds
were valued for promoting Preparations:
digestive health and preventing Hemp seeds can be consumed
constipation. raw, cooked, or roasted. They can
□ Energy Booster: Their high be sprinkled over salads, blended
protein content made hemp into smoothies, or added to baked
seeds a favored choice for goods. Hemp seed oil is also
sustaining energy levels popular, used both in cooking and
throughout the day. as a dietary supplement.

94
 HOLY BASIL

Ocimum tenuiflorum Holy basil is an annual herb with green, hairy

leaves and small, purple flowers. It grows to

Holy basil about 24-36 inches (60-90 cm).

Stress Relief and Respiratory Health

Respected as a sacred plant in Hinduism, it graces temples and homes. Holy basil has earned the title of an “elixir
of life,” its presence held in deep reverence and praised for its adaptogenic properties as a revitalizing tonic. In the
West, it is revered as “holy” basil, esteemed for its purity across various cultures.

□ Tulsi or holy basil leaves hygiene, use a 4% holy basil leaf

and stems have more than extract as a mouthwash twice daily
60 chemical compounds, for 30 days.
including phenolics, flavonoids,
phenylpropanoids, terpenoids,
fatty acid derivatives, essential
oil, fixed oil, and steroids,
which show anticancer,
antioxidant, anti-inflammatory,
antistress, gamma-irradiation
protection, antidiabetic, and
antileishmanicidal activities. Dried holy basil
(235)
□ High calcium content in holy Synergies:
Region: basil leaves might assist in
lowering the chance of certain
Holy basil is native to the Indian cancers.(236)
subcontinent but is now widely
cultivated in other tropical and □ Holy basil leaf extracts could be a Holy basil, Caraway, Clove,
subtropical regions. promising treatment for diabetes Cumin, and Marjoram
mellitus and its accompanying Combining holy basil, caraway,
Ancient uses: symptoms.(237) clove, cumin, and marjoram
□ Tulsi, celebrated as the “Queen of essential oils has a positive effect
Side Effects:
Herbs” in the Vedic Bhagavata against fungal infections when
Purana, holds significance as Tulsi leaves should not be chewed, applied topically.(238)
a symbol of prosperity and the as the significant amount of
goddess Lakshmi, bridging mercury and iron they contain will
earthly and heavenly realms in be released upon chewing, which
Hindu mythology. may wear off enamel from teeth and
discolor them. Holy basil, Anise, and Fennel
□ In folk medicine, Tulsi has Mixing holy basil, anise, and fennel
been traditionally utilized for Parts used: oils with methyl-paraben strongly
promoting eye and heart health, inhibits foodborne disease-causing
Leaves and seeds
immunity, kidney function, oral microorganisms.(239)
hygiene, and respiratory health Preparations:
through homemade methods like
extracts, powders, and teas. Tea: Simply boil and simmer a
handful of leaves for about 10 Holy basil, Amla, Punarnava, and
□ Recognized for its detoxification minutes. To enhance the flavor, you Arjuna
properties, Tulsi aids in healthy can add honey or lime.
digestion and elimination, A tonic containing holy basil, amla,
exhibits a fever-reducing effect, Dosage: punarnava, and arjuna tree bark
and supports the body in extracts significantly lowers blood
Take 500 mg of holy basil extract
managing mental, metabolic, lipid levels and supports aorta
daily in warm water for 1.5 to 3
and physical stress, believed to health, suggesting potential anti-
months, avoiding milk for at least
have a calming impact. atherogenic benefits.(240)
half an hour. Drink a cup of tulsi
Modern research: tea 1-2 times daily, and for oral

95
 HOPS

Humulus lupulus A twining, perennial plant that climbs upwards

of 15 to 20 feet, decorated with fragrant, cone-

Hops shaped flowers, is a prized ingredient in beer

brewing and traditional herbal medicine.
Promotes Sleep and Eases Anxiety
Hops, commonly linked with beer, provide more than just bitterness to your drink. It contains natural compounds
with various wellness benefits. Hops are rich in xanthohumol, a compound studied for its potential antioxidant
and anti-inflammatory properties.

restlessness, and promote a compounds found in hops.

sense of calm. □ Capsules: Hops is also available
Modern research: in capsule form for those who
prefer a convenient, no-fuss
□ Daily supplementation with approach.
a hops extract significantly
improves depression, anxiety,
and stress symptoms in healthy
young adults over a 4-week
period.(475)
□ Hops extracts and flavonoids
show antimicrobial properties
against various human and plant
Region: pathogens.(476)
Originally native to Europe, western □ Hops contain a wide range of
Asia, and North America, hops health-promoting compounds,
have since been cultivated in many including antioxidants, anti-
temperate regions across the globe, inflammatory properties, and
with a particular concentration in potential antibacterial and
the Pacific Northwest region of the antifungal effects.(477)
United States.
Parts used:
Ancient Uses: The female flowers, or “cones,” Fresh and dried cones
□ Hops were historically used as are the most used part of the hops
a natural sedative to promote plant, valued for their unique aroma
relaxation and improve sleep and their rich concentration of Synergies:
quality. Ancient civilizations beneficial compounds.
would place dried hop flowers
or hop pillows near their beds to Preparations: Hops and Valerian
induce sleepiness and alleviate □ Tea: Hops can be steeped into a A single dose of valerian and hops
insomnia. calming herbal tea. One cup of fluid extract effectively improves
□ Traditional herbal medicine Hops tea can be consumed 1-2 sleep quantity and quality in poor
used hops to aid digestion and times per day. sleepers.(478)
relieve digestive discomfort. It □ Tincture and Extracts: These
was believed to have carminative concentrated forms provide a
properties, helping to ease potent dose of the beneficial
bloating, gas, and stomach
cramps.
□ Hops were used as a calming
agent for anxiety and
nervousness. Ancient healers
believed that the sedative
compounds in hops could
help soothe the mind, reduce Hop’s long twining stem

96
 HOREHOUND

Marrubium vulgare This perennial herb, part of the mint family,

features square stems, dark green leaves, and

Horehound small white flowers in dense clusters.

Respiratory and Digestive Relief

Horehound has been a staple in herbal medicine for centuries, valued for its effectiveness in treating respiratory
and digestive ailments. Its widespread use across continents highlights its enduring popularity.

antimicrobial properties. Dosage:

□ Black horehound can be used □ Horehound can be consumed as
as an anti-inflammatory, a tea, with 1-2 teaspoons of dried
antibacterial, antiprotozoal, herb steeped in boiling water.
antifungal drug, and has been It’s also available in lozenge
reported as a potential cancer and syrup form, especially
drug.(602) for cough relief, with dosages
□ White horehound is used for following the manufacturer’s
digestion problems including recommendations.
diabetes, loss of appetite,
indigestion, bloating, gas,
diarrhea, constipation, and liver Synergies:
and gallbladder complaints.
Region: It is also used for lung and
Originally from Europe and Asia, breathing problems including
cough, whooping cough, asthma, Horehound and Meadowsweet,
horehound has spread to various Chamomile, or Ginger
regions worldwide. tuberculosis, bronchitis, and
swollen breathing passages. Black horehound is rarely used
Ancient Uses: (603) alone and is frequently combined
□ In ancient Egypt, horehound was with meadowsweet, chamomile, or
Side Effects: ginger for relief of nausea.(604)
a go-to remedy for fever, colds,
and bronchial issues. While Horehound is generally
considered safe, some individuals
□ The Greeks and Romans often might experience mild digestive
used it to relieve stomach aches, upset. It’s important to use it
indigestion, and vomiting. cautiously, especially if you have
□ During the Middle Ages, it was existing health conditions.
employed to treat a range of
conditions including jaundice, Parts used:
bladder stones, digestive Leaves and flowers
problems, and skin issues like
boils and wounds.

Modern research:
□ Horehound is used in herbal
medicine for treatment of liver
diseases, biliary tract disorders,
and increasing the appetite and
supporting the function of the
stomach.(601)
□ Black horehound has
beneficial biological effects Close up of fresh
due to its phenylpropanoid
horehound leaves
glycoside content, which has
neurosedative, antioxidant, and

97
 HORSE CHESTNUT

Aesculus hippocastanum Horse chestnut is a large deciduous tree that can

grow up to 36 meters in height. It is known for its

Horse Chestnut palmate leaves and its large, glossy brown seeds
contained in a green, spiky capsule.
Enhances Circulation and Reduces Inflammation

Horse chestnut is known for its beautiful, towering appearance and its large, distinctive seeds. It has been used in
traditional medicine, particularly in Europe, for its various therapeutic properties.

heart. It was believed to help orally, or used topically. It is also

reduce swelling, pain, and the often used in creams, lotions, and
sensation of heaviness in the legs ointments for topical application.
associated with this condition. A standardized seed extract might
contain 20% aescin and be taken at
Modern research: a dose of 100–150 mg twice a day.
□ Horse chestnut enhances the
body’s antioxidative defense
system and prevents liver
damage in animal models.(479)
□ Horse chestnut extract has
anti-edema, anti-inflammatory,
and venotonizing properties,
Region: making it a potential treatment
for chronic vein disease,
Horse chestnut is native to the hemorrhoidal disease, and post-
Balkan peninsula, but it is now traumatic edema.(480)
cultivated in temperate regions
worldwide, particularly in parks □ Horse chestnut seed extract
and gardens in Europe and North effectively reduces lower leg
America. edema and alleviates leg pain,
heaviness, and itching in
Ancient Uses: patients with mild to moderate
venous insufficiency.(481) Closeup of the
□ Horse chestnut seeds and bark bark, leaves,
have been traditionally used Parts used: and fruit
to support healthy circulation.
It was believed to strengthen The seeds are widely used, but
the walls of blood vessels and leaves, bark, and flowers of Horse
promote proper blood flow, Chestnut are toxic if consumed
making it a popular remedy for directly.
conditions like varicose veins,
hemorrhoids, and leg swelling.
□ Traditional medicine utilized
horse chestnut as an anti-
inflammatory agent. It was
applied topically in the form of
creams or ointments to soothe
skin inflammation, including
conditions like eczema and
dermatitis. Raw seeds
□ Horse chestnut was traditionally
used to address venous
insufficiency, a condition Preparations:
characterized by poor blood Horse chestnut can be made into
flow from the legs back to the a standardized extract, taken

98
 HORSERADISH

Armoracia rusticana Horseradish is a perennial herb that grows

up to 1.5 meters (5 feet) tall. It has large green

Horseradish leaves and small white flowers. The root of the

plant is used for medicinal purposes.
Digestive Stimulant and Respiratory Aid
Known for its bold and fiery flavor, horseradish has been embraced as a remedy for an array of ailments. From
respiratory conditions to digestive issues and pain relief, this potent herb is popular in traditional medicine.
Mustard oils, flavonoids, and sinigrin stand as the active ingredients, contributing to its therapeutic potential.
and was once used as a cough Ingest 2-gram doses of the infusion
medicine for various ailments. or syrup multiple times a day, or
prepare a tincture and take 2-4
Modern research: grams of the dried equivalent daily.
□ Horseradish leaves possess
certain inhibitory properties, and
can be an alternative therapy
for wound healing, certain
fungal infections, and bacterial
infections, as well as a good
source of nutrient supplements.
(242)
□ Horseradish roots are widely
used as a cooking spice and
Region:
flavoring agent due to their
Horseradish is native to richness in phytochemicals.(243)
southeastern Europe and western
Asia and is now widely cultivated in Side Effects:
Europe, Asia, and North America. Horseradish root is safe for culinary
and medicinal use up to 12 weeks, Horseradish roots and leaves
Ancient Uses:
but the mustard oil content may
□ Horseradish for medicinal irritate the mouth and stomach.
purposes can be traced back to Excessive ingestion can lead to Synergies:
1500 BC in Egypt symptoms like diarrhea, stomach
□ Ancient Greeks used it for lower discomfort, and vomiting with
back pain and menstrual cramps, blood. Preparations with 2% or less
mustard oil are safe, while higher Horseradish and Nasturtium
associating it with aphrodisiac
properties. doses may cause allergies and skin The combination horseradish
irritations. root and nasturtium effectively
□ Its consumption spread during
treats uncomplicated, acute
The Renaissance, becoming a Parts used: rhinosinusitis.(244)
common condiment in Britain by
Root and leaves
the late 1600s.
□ Introduced to North America Preparations:
during colonial times, it holds Horseradish is typically consumed
significance in Jewish Passover as a condiment or used as a natural Horseradish and Nasturtium
traditions, often paired with remedy in the form of a tincture or Nasturtium and horseradish root
gefilte fish. capsule. It can also be prepared as produce strong antimicrobial
□ Horseradish served digestive, tea by steeping grated horseradish activity against oral pathogens,
topical pain relief, and root in hot water. suggesting potential as an
respiratory roles, addressing alternative to antibiotics for
conditions like coughs and Dosage: treating oropharyngeal infections
bronchitis. Take 3-4 grams of fresh root daily and periodontitis.(245)
□ It stimulates digestion, relieves before meals, or consume up to
muscle and joint pain topically, 20 grams of dried root per day.

99
 HYSSOP

Hyssopus officinalis Hyssop is a perennial herb that grows up to

60 cm (24 inches) tall. It has narrow, green

Hyssop leaves and small blue or purple flowers.

Respiratory and Digestive Relief

Hyssop is a popular herb in traditional medicine. It has been used since ancient civilizations such as Greece,
Rome, and the Middle East. It has been used to treat various ailments, including respiratory and digestive issues
and skin conditions. The active ingredients in hyssop include flavonoids, tannins, and volatile oils.
Modern research: containers.
□ Hyssop can help reduce □ Use hyssop, basil, thyme, and
inflammation by interfering lavender essential oils in a
with the processes that cause diffuser for aromatherapy
it. This makes it a potential benefits.(248)
natural remedy for a variety of
inflammatory conditions, such as Dosage:
allergies, asthma, and arthritis. □ You can use dried hyssop leaves
(246) for garnish or cooking, adding a
□ Hyssop extract has pain- minty-floral flavor to dishes.
relieving effects that are caused □ You can sprinkle them on salads,
by its interaction with opioid soups, or roasts, or cook or
receptors in the body, which steam hyssop as you like.
play an important role in pain
Region: □ Hyssop essential oil is used
perception.(247)
Hyssop is native to the in aromatherapy and applied
Mediterranean region and is widely Side Effects: topically; avoid using hyssop
cultivated in Europe and North essential oil orally.
High doses (10-30 drops for
America. adults) of hyssop can cause
convulsions due to a substance
Ancient Uses:
called pinocamphone, making
□ Romans used hyssop for plague it unsuitable for pregnant or
protection and in herbal wine. breastfeeding women. People
□ Ancient Greek physicians, Galen sensitive to hyssop may experience
and Hippocrates, valued hyssop digestive issues like diarrhea,
for chest inflammation. nausea, and upset stomach.
Overdosing may result in symptoms
□ It was historically used in the such as central nervous system Dried hyssop leaves and flowers
Middle Ages for stews and as a disturbances, dizziness, and chest
holy herb for cleaning temples. tightness.
□ It was sed by Hebrews for temple
cleaning and insect repelling. Parts used:
□ In the 17th-18th centuries, Leaves, stems, and flowers.
hyssop was used to treat dropsy
Preparations:
and jaundice.
□ Tender leaves of hyssop are cut
□ John Gerard brought hyssop
regularly for salads, soups, or
to England in 1597, making it
teas. Use it sparingly with fatty
popular in knot gardens.
meats for digestion.
□ It was used for bloating and
□ For medicinal use, gather
indigestion, and believed to have
flowering tops on a sunny
carminative properties.
day after the dew dries. Dry
□ Hyssop was used for bronchitis, the branches in a warm, well-
colds, and coughs, and believed ventilated room. Store leaves
to have expectorant properties. and flowers in sealed, dark glass

100
 INDIAN SANDALWOOD

Santalum album A small evergreen tree, Indian sandalwood is highly

valued for its fragrant wood. It holds a sacred status in

Indian Sandalwood Hinduism and is a traditional source of sandalwood oil.

Calming and Antiseptic, Aids in Relaxation and Anxiety Relief

Santalum album, commonly known as Indian sandalwood, is deeply rooted in Ayurvedic medicine, known for
its unique fragrance and therapeutic properties. It has been an integral part of various cultural and religious
practices.
skincare remedies like face packs sandalwood oil can be used in a
and scrubs.(584) diffuser. For topical application,
□ Indian sandalwood essential dilute sandalwood oil with a
oil has therapeutic potentials carrier oil (like almond or jojoba
for treating common colds, oil) before applying to the skin.
bronchitis, skin disorders, heart The specific dosage can vary,
ailments, general weakness, so it’s recommended to follow
fever, urinary tract infections, product instructions or consult
and inflammation.(585) a healthcare professional for
personalized guidance.
□ It is useful in reducing vomiting,
fever, thirst, and body heat. Synergies:
It has poison-expelling or
counteracting and calming Sandalwood, Turmeric, and
properties.(586) Rosewater
Region:
Indian Sandalwood is native to the Side Effects: Blend sandalwood powder with
tropical dry forests of India and turmeric and rosewater, and
While generally considered safe, apply it to the skin for synergistic
Sri Lanka, but over-exploitation Indian sandalwood oil might cause
has made its wild population antibacterial and moisturizing
skin irritation in some individuals, effect.(587)
endangered. especially when applied topically in
concentrated forms.
Ancient Uses: Sandalwood and Mustard
□ Historically, Indian sandalwood Parts used: Indian sandalwood essential oil can
has been a staple in Ayurvedic The most valued part of the Indian be combined with mustard oil in a
medicine for treating ailments sandalwood tree is its fragrant ratio of 1:2 and applied to the skin
like coughs, colds, indigestion, wood, from which the essential oil to treat acne and pimples.(588)
and fever. Its calming properties is extracted.
have also been utilized in
Sandalwood and Ginger
religious rituals and spiritual
practices across India and Sri For urinary tract infections,
Lanka, reflecting its cultural consume a mixture of few drops
significance. of sandalwood essential oils and
ginger extract water or carom seed
Modern research: extract water.(589)
□ Sandalwood oil has
antiinflammatory properties Sandalwood oil
and can mimic ibuprofen by
Pair sandalwood oil with floral
inhibiting an enzyme named
essential oils like lavender, jasmine,
cyclooxygenases, which is
and geranium. Sandalwood also
involved in molecules causing Indian sandalwood in blends well with citrus oils like
pain and inflammation.(583)
various forms Bergamot or Grapefruit due to its
□ Indian sandalwood oil has sweet, uplifting nature. You can also
antioxidant potential and blend sandalwood essential oil with
Dosage:
can serve as a protective and warm, spicy oils like Frankincense.
anti-aging active ingredient in □ For aromatherapy, a few drops of (590)

101
 JUNIPER BERRY

Juniperus communis The juniper berry isn’t a true berry but a

cone from evergreen shrubs and trees in the

Juniper Berry genus Juniperus. These “berries” have fleshy

scales and a distinctive, pungent aroma.
Versatile Healer: From Digestive Aid to Athletic Booster

Juniper berries have a storied past, a balance of culinary spice and medicinal powerhouse. Known for their strong,
resinous flavor, these berries, when dried, are commonly used as a spice in European cuisines and for flavoring gin
and liqueurs.
increasing the activity of doses of 20-100 mg of juniper oil
antioxidant enzymes.(607) or 2-10 grams of crushed berries
□ Juniper berry and wood essential per day are common. It’s best to
oils have antioxidant and blood start with the lower end of this
glucose lowering properties. range.
(608) Synergies:
□ Juniper berry is used as a herbal
medicine due to its essential oil’s
diuretic and antiinflammatory Juniper, Gentamicin, Amoxicillin,
activities. It increases bile and Cefazolin
secretion and promotes the flow
of bile juices in the intestine. Juniper berry essential oil can
(609) be combined with gentamicin,
amoxicillin, and cefazolin for
Region: Side Effects: synergistic and additive effects
Juniper berries are found across the While generally safe, some people against various bacteria.(610)
Northern Hemisphere, thriving in might experience stomach upset
Europe, Asia, and North America’s or kidney irritation with excessive
forests and mountainous regions. consumption. Those with kidney
problems should use juniper berries
Ancient Uses:
cautiously.
□ In ancient Egypt and Rome,
juniper berries were a remedy Parts used:
for digestive issues, skin Primarily the berries, but leaves
conditions, and headaches. and bark are also used in some
□ Athletes in ancient Olympic traditional remedies.
competitions used them to
enhance endurance.
□ Traditionally, these berries
have been a go-to for treating
indigestion and menstrual
cramps.

Modern research:
□ Juniper berries have antioxidant,
antibacterial, antiviral, and
antifungal activities, as
well as anti-inflammatory, Fresh juniper berries
cytotoxic, hypoglycemic, and
hypolipidemic effects.(606) Dosage:
□ Juniper berry essential oil has □ Typically, juniper berries are
strong antioxidant properties used in cooking, which makes
and can block oxidation it hard to quantify a precise
processes in yeast cells by dosage. For medicinal purposes,

102
 KAVA

Piper methysticum Kava is a tropical perennial shrub that grows

up to 3 meters (9.8 feet) tall. It has heart-

Kava shaped leaves and produces clusters of small,

yellow flowers.
Anxiety Relief and Muscle Relaxation
Kava, also known as kava-kava, has a long history of use in Pacific Island cultures as a social and ceremonial
drink. It is made from the ground roots of the kava plant and has a sedative and anesthetic effect when consumed.
The name “kava” comes from the Polynesian word “awa,” which means bitter.

trials and positive patient

feedback, while also offering
potential benefits for cardiac
health.(249)
□ Kava has anti-anxiety and
sleep-inducing properties, and
its neuroprotective activities
suggest it may be beneficial for
the treatment of degenerative
diseases or nervous system
conditions.(250)
□ Kava is not just as a relaxant
but also a source of medicinal
Region: properties and an alternative to
Pacific Islands, including Fiji, alcohol.(251)
Hawaii, and Vanuatu Sliced and crushed kava root
Side Effects:
Ancient Uses: Kava may lead to side effects such
Synergies:
□ Kava, a traditional South Pacific as dizziness, dry mouth, rashes,
beverage, was historically and stomach issues. It can impair
used to combat fatigue, induce coordination and judgment. Do
relaxation, and treat conditions not consumer beforedriving or
Kava and Passionflower
like asthma and rheumatism. operating heavy machinery. Rarely,
kava can cause liver damage, The combination of kava and
□ In the late 19th century, it
making it unsafe for those with liver passion flower extracts enhances
gained recognition as a cardiac
disease. It is also not recommended their individual anxiety-reducing
stimulant, CNS depressant, and
for nursing and pregnant women. properties, resulting in a more
local anesthetic.
effective treatment for anxiety. The
□ Early 20th-century practitioners Parts used: combination produces sedative
used it for issues like neuralgic Root effects, especially at higher doses,
pain, edema, and post-surgical promoting relaxation and is
anorexia. Preparations: therefore useful as a sleep aid. Kava
□ Kava served as a diuretic for Kava is typically consumed as a and passionflower, when combined,
urinary problems and a remedy drink made by soaking the ground also lengthen the duration of sleep
for insomnia, muscle spasms, root in coconut milk or warm water. induced by barbiturates, suggesting
and tension. It can also be taken in capsule form a potential role in improving sleep
or as a tincture. quality.(252)
□ It was believed to have pain-
relieving properties, addressing Dosage:
muscle aches, headaches, and
various types of pain. You can take kavalactones (the
active ingredient in kava) in a safe
Modern Research: dose of less than 250 mg daily. Pay
□ Kava serves as a natural attention to product labeling, as
treatment for generalized different products contain different
anxiety, supported by clinical concentrations of kavalactones.

103
 KEFIR

Kefir is a fermented milk drink similar to a thin yogurt,

made from kefir grains—a combination of lactic acid

Kefir bacteria and yeasts in a matrix of proteins, lipids, and

sugars. These grains look like small cauliflower florets.
Boosts Gut Health and Immune System
Originating in the Caucasus Mountains, kefir was once regarded as a gift from the gods. The shepherds of the
region discovered that fresh milk carried in leather pouches would occasionally ferment into an effervescent
beverage. Rich in probiotics, kefir is celebrated for enhancing gut health and boosting immunity. Its name comes
from the Turkish word “keyif,” meaning “feeling good” after eating.
activity, anti-carcinogenic process reduces much of the lactose
activity, anti-allergenic activity, found in milk.
and healing effects.(760)
Parts used:
□ Kefir has health benefits
such as reducing lactose Fermented milk produced using
intolerance symptoms, kefir grains.
stimulating the immune
Preparations:
system, lowering cholesterol,
and having antimutagenic and Kefir can be drunk on its own or
anticarcinogenic properties.(761) blended into smoothies. It can also
be used in salad dressings, soups,
□ Kefir has been associated
or baked goods. Homemade kefir is
with health benefits such
made by adding kefir grains to milk
as cholesterol metabolism,
and allowing it to ferment for 24
antimicrobial activity, tumor
Region: hours.
suppression, wound healing
While kefir originated in Eastern speed, and modulation of the Dosage:
Europe and Southwest Asia, it’s immune system, including
now popular worldwide, especially alleviation of allergy and asthma □ Oral: Drink 100-200 ml of kefir
in Russia and Eastern Europe. symptoms.(762) daily, either in the morning
or before bed, for gut health.
Ancient Uses: □ Kefir is a good source of protein You can increase the quantity
and health-promoting bacteria, gradually as your body adapts to
□ Digestive Dynamo: For centuries, potentially improving recovery
kefir has been a staple in diets the probiotics.
from exercise and the health and
for promoting healthy digestion well-being of cancer survivors. Synergies:
and alleviating gastrointestinal (763)
disorders due to its probiotic
content.
Kefir and Horse bean
□ Immunity Enhancer: The
Combining bean milk from
beneficial bacteria and yeasts in
sprouted horse bean seeds with
kefir are known to strengthen
cow’s milk in kefir makes a healthier
the immune system, a practice
and biologically complete drink
that dates back to its discovery.
with improved quality and a boost
□ Bone Booster: With high levels to the good bacteria in the milk.
of calcium and vitamin K2, kefir (764)
has been used to support bone
health and prevent osteoporosis.
Kefir drink and kefir grains Kefir from goat milk and soy milk
Modern research:
Side Effects: Kefir combination from goat
□ Kefir has been associated with milk and soy milk can effectively
improved digestion, tolerance Kefir is generally safe, but
overconsumption may lead to maintain lipid profile, decrease
to lactose, antibacterial effect, plasma glucose, increase activity of
cholesterol-lowering effects, bloating, constipation, or an upset
stomach. People with lactose intracellular antioxidant enzymes,
the control of plasma glucose, and improve pancreatic-cells in
anti-hypertensive effects, anti- intolerance should proceed with
caution, although the fermentation diabetic animal models.(765)
inflammatory effects, antioxidant

104
 KOMBUCHA

Kombucha is a fermented, slightly effervescent, sweetened

black or green tea drink, often consumed for its supposed

Kombucha health benefits. It’s produced by fermenting tea using a

symbiotic culture of bacteria and yeast (SCOBY).
Boosts Digestion and Enhances Immunity

Steeped in history and tradition, Kombucha has been a health elixir in China since 221 BC, where it was known as
the “Tea of Immortality.” Its fame spread through Russia and Eastern Europe, gaining popularity in the West in
recent years for its probiotic properties.
prevent cardiovascular diseases, refreshing drink on its own or
promote digestive functions, mixed into non-alcoholic cocktails.
stimulate the immune system, It can also be used in dressings,
reduce inflammation, and marinades, and other recipes. You
provide other health benefits. can brew it at home following the
(773) recipes in this book or purchase it
□ Kombucha contains high pre-made.
amounts of protein, high Dosage:
phenolic content, and low
sugars, making it a powerful Drink 4-8 ounces of Kombucha
probiotic with proven health daily, ideally with meals to aid
benefits for the human gut.(774) digestion. It’s recommended to start
with a smaller amount to assess
□ Kombucha’s health benefits tolerance and gradually increase.
Region: are primarily related to its
Originating in Northeast China, bioactive compounds, which
Kombucha is now brewed globally, have antioxidant, antimicrobial,
with each region having its unique probiotic, and other positive
twist on the ancient recipe effects due to fermentation.(775)
Synergies:
Ancient Uses: Side Effects:
□ Gut Health Enhancer: The drink’s Excessive consumption can lead to
probiotic content supports digestive upset, allergic reactions, Kombucha and Wheatgrass
a healthy gut microbiome, and may affect blood sugar levels.
Homemade Kombucha carries Blending wheatgrass juice with
improving digestion and
a risk of contamination if not traditional kombucha enhances
reducing inflammation.
prepared correctly. its phenolic compounds and
□ Immune System Booster: Rich antioxidant activity, potentially
in antioxidants, Kombucha Parts used: reducing oxidative stress.(776)
strengthens the immune system,
offering protection against The fermented tea
common colds and flu.
□ Energy Elevator: Believed to Kombuch, Peppermint, and
increase energy levels, it’s been Stinging nettle
used as a natural stimulant Kombucha beverages with
without the harsh effects of peppermint and stinging nettle
caffeine. extract showed the highest
□ Mood Moderator: Its natural antioxidant potential towards
fermentation process produces B hydroxyl radical after digestion.
vitamins and amino acids, aiding (777)
in stress reduction and mood Kombucha
enhancement.

Modern Research:
Preparations:
□ Kombucha has been shown
to improve cancer resistance, Kombucha can be enjoyed as a

105
 KUDZU

Pueraria lobata Kudzu is a climbing, coiling, and trailing vine that can
grow very rapidly. It has compound leaves with three

Kudzu broad leaflets and produces clusters of purple flowers.

Assists in Alcohol Addiction Recovery and Supports Heart Health

Known for its vigorous growth and broad leaves, Kudzu is more than just a prolific vine. In traditional Chinese
medicine, it has been valued for centuries for its medicinal properties, particularly its ability to treat alcoholism
and its symptoms.
improve blood flow, and lower
blood pressure, potentially
benefiting conditions like
hypertension and heart disease.

Modern research:
□ The leaves of kudzu are a good
source of compounds that can be
used in functional or medicinal
foods to prevent or treat diseases
related to inflammation and
Fresh kudzu root
oxidative stress.(482)
□ Kudzu has shown positive effects
Region: on metabolic health, including
weight reduction, and may
Kudzu is native to East Asia be used as a treatment option
and South Asia, but it is most for overweight individuals
recognized for its aggressive growth suffering from osteoporosis and
in the southeastern United States, osteoarthritis.(483)
where it is often considered an
invasive species. Parts used:
Ancient Uses: Roots, flowers, and leaves
□ Traditional Chinese medicine has Preparations:
been using kudzu to help reduce
Kudzu can be ground into a powder
alcohol cravings and support
for use in capsules or mixed with
alcohol addiction recovery.
water, brewed as a tea with up to 30
It was believed that kudzu
grams of dried root, or made into a
root extracts or preparations
tincture. It can also be cooked and
could help decrease the desire
eaten, and it is sometimes used in
for alcohol consumption
traditional Chinese cooking. Take
and alleviate symptoms of
1-2 grams of the powdered root 3
withdrawal.
times daily.
□ Kudzu has been traditionally
used to address various digestive
issues. It was believed to have
properties that could help soothe
the stomach, relieve indigestion,
reduce nausea, and alleviate
symptoms of diarrhea.
□ Traditional medicine employed
kudzu to support cardiovascular
health. It was believed that
kudzu extracts or supplements
could help dilate blood vessels,

106
 LAVENDER

Lavandula spp. Lavender is a herb with a woody base and

fragrant purple flowers. It grows to about 60

Lavender cm (24 inches) and has narrow, gray-green

leaves.
Calming, Sleep Aid, and Skin Health
Derived from the Latin word “lavare,” meaning “to wash,” lavender adds a touch of cleansing heritage. Renowned
for its calming and relaxing effects, it aids in promoting sleep and reducing anxiety. Lavender addresses skin
concerns like acne and sunburn when applied topically, and eases digestive issues when taken orally.

and other skin conditions. It dried lavender flowers. Lavender oil

is also used to soothe insect can be applied directly to the skin or
bites and stings. Lavender tea is mixed with a carrier oil like almond
sometimes used to treat digestive oil or jojoba oil.
issues. It can be made by
steeping dried lavender flowers Dosage:
in hot water for 5-10 minutes. Silexan, a lavender oil, is typically
taken orally by adults at doses of
Modern research: 80-160 mg daily for up to 10 weeks.
□ Lavender essential oil has Lavender essential oil is used in
antioxidants that can help aromatherapy, as well as in lotions
with digestion and the nervous and massage oils, with 5-7 drops
system. It may also prevent per use in aromatherapy.
Region: dementia and slow cancer cell
growth. Lavender is good for
Lavender is native to the skin problems and burns.(253)
Mediterranean but is now cultivated
worldwide, including in Europe, □ Using lavender-scented bath
North America, and Asia. oil for infants led to more
relaxed mothers and babies,
Ancient Uses: with reduced cortisol levels,
confirming the calming and
□ Dioscorides, a Greek physician,
sleep-inducing effects of
believed lavender had medicinal Dried lavender flowers
lavender.(254)
properties, including relieving
headaches, indigestion, and □ Topical application of lavender
sore throats when ingested, and oil may support early-stage Synergies:
aiding wound cleaning when wound healing by promoting
applied externally. the formation of granulation
tissue, collagen replacement, and Lavender and Chamomile
□ The Romans valued lavender’s
wound contraction.(255) Aromatherapy with lavender
cleansing and soothing qualities,
incorporating it into their and chamomile essential oils is a
Side Effects:
bathing rituals, giving it the beneficial method for reducing
name “lavender” from the Latin Lavender is generally safe, but in the daily use of analgesics,
“lava,” meaning “to wash.” some individuals, it may cause resulting in fewer side effects
Lavender was recognized for allergic symptoms like itching, and better pain control. It can be
its relaxing and antiseptic redness, or swelling. used in combination with routine
properties. analgesics.(256)
Parts used:
□ Lavender essential oil has been Flowers and leaves
commonly used in aromatherapy Lavender and Tea tree
to promote relaxation and Preparations: Tea tree and lavender essential
reduce stress. It can be inhaled
Lavender commercial products oils, when used in combination,
directly from the bottle or added
include oils, gels, extracts, lotions, have the ability to combat fungal
to a diffuser or humidifier.
soaps, teas, and tinctures made infections. This synergy appears
□ Lavender oil has been used from dried flowers and essential to result from complex chemical
topically to treat acne, sunburn, oils. You can also purchase whole, interactions within the oils.(257)

107
 LEMON

Citrus limon A vibrant, evergreen tree adorned with dark green

leaves and delicate white-pink blossoms that

Lemon produce bright yellow citrus fruits.

Boosts Immunity and Aids Digestion

The sight and smell of vibrant yellow lemons instantly lift your mood. Besides their tangy taste, lemons offer
centuries-old health benefits. Packed with vitamin C, they boost immunity and digestion. The refreshing scent has
mood-enhancing effects.
vitamin C content in lemon was dishes and baked goods.
thought to boost the immune □ Essential Oil: Extracted for use
system and help fight off in aromatherapy, skincare, and
infections. Lemon juice mixed household cleaning products.
with warm water and honey was Always dilute in a carrier oil and
commonly consumed to soothe use as advised.
sore throats, relieve congestion,
and provide temporary relief
from coughing.

Modern research:
□ Lemon extract can lower high
uric acid levels with the help of
Lemon rind and juice
potassium citrate.(484)
Region:
□ Citrus lemon leaves have very
Originating from Northeast India, high antibacterial potential. Synergies:
lemon trees have made their (485)
way across the globe. These sun-
loving trees now flourish in warm, Parts used: Lemon and Tomato
temperate regions, including the Lemon and tomato extracts have
The whole lemon is a bundle of
Mediterranean, America, and parts been shown to have synergistic
health; the juice, pulp, zest (rind),
of Africa and Asia. effects on cognitive health.
and even the leaves have been used
in various culinary, wellness, and Incorporating tomatoes and lemons
Ancient Uses:
skincare applications. into your diet may contribute
□ Historically, lemons have been to reducing oxidative stress and
praised for their medicinal Preparations: promoting cognitive function.(486)
properties. From the courts
□ Raw: enjoyed in salads, as a
of ancient Rome to the ships
condiment, or a refreshing
of early European explorers
addition to water or tea. Lemon extract
battling scurvy, this citrus
marvel has been used to enhance □ Juice: is widely used in cooking, Lemon extract combined with mild
immunity, aid digestion, and baking, beverages, and as a home heat (54°C) shows a synergistic
refresh the senses. remedy for various ailments. effect in killing bacteria in food,
Used according to personal taste thus increasing its shelf-life, acting
□ It has been traditionally used
and dietary needs. as a preservative.(487)
to support digestion. Its acidic
properties were believed to □ Zest: The rind is often grated
stimulate the production of and used to add a zingy flavor to
digestive juices, aiding in the Lemon-flavored black tea and
breakdown of food. Lemon water Honey
or lemon-based preparations Adding dark amber honey to
were consumed to alleviate lemon-flavored black tea increases
indigestion and bloating, and its antioxidant properties, while
promote overall digestive health. maintaining the various health
□ It has been a popular traditional benefits of phenolics, flavonoids,
remedy for colds and flu. The Whole and sliced lemon and organic acids.(488)

108
 LEMON BALM

Melissa officinalis Lemon balm is an aromatic herb with

fragrant, lemon-scented leaves and small,

Lemon balm white, or pale pink flowers. It grows up to 1

meter (3 feet) tall and has a hairy stem.
Eases Anxiety, Promotes Sleep, and Skin Health
Belonging to the vivacious mint family, this herb packs a therapeutic punch in a charmingly refreshing aroma. Its
playful connection with basil and mint is a nod to its Greek roots – ‘melissophyllon’, meaning ‘bee leaf’. It helps
reduce anxiety, promote sleep, and rejuvenate your skin naturally.

topically to treat cold sores, cuts, tea, steep 1.5-4.5 grams of dried
and skin issues, either directly or lemon balm in hot water, up to 4
mixed with a carrier oil. times a day. Consume up to 10 ml
□ Lemon balm tea is commonly of tincture daily, and apply topical
used to promote sleep and cream as directed, up to 3 times
alleviate anxiety. daily for the affected area.

Modern research: Synergies:

□ A 2016 study indicates that
Lemon balm may enhance the Lemon balm and Chamomile
body’s natural defenses against
Lemon balm and chamomile syrup
oxidative stress, reducing the
help alleviate various symptoms,
risk of diseases linked to it, with
including chest pain, discomfort,
Region: no adverse effects.(258)
and anxiety in patients with drug-
Lemon balm is a perennial herb □ Ethanolic lemon balm extract resistant cardiac Syndrome X.(260)
native to the Mediterranean region, could prevent and treat type 2
including countries such as Italy, diabetes, as well as any related
Greece, and Turkey. It is now widely issues such as dyslipidemia and Lemon balm and Valerian root
cultivated in regions with suitable hypercholesterolemia.(259)
The combination of lemon balm
climates in Europe, North America,
Side Effects: with valerian root has been found
and Asia.
to improve sleep quality and reduce
Side effects are mild and might anxiety symptoms.(261)
Ancient Uses: include increased appetite,
□ Lemon balm has a history dating dizziness, nausea, and wheezing.
over 2,000 years, documented Lemon balm and Passionflower
by Theophrastus in 300 BC and Parts used:
introduced to Europe in the Lemon balm combined with
Leaves
7th century. It was cherished passionflower essential oil in
by various historical figures, diffusers has shown potential in
including the Tudors and reducing hypomanic or manic
botanists like John Gerard and symptoms.(262)
Nicholas Culpeper.
□ In traditional Austrian medicine, Lemon balm and Chamomile
lemon balm leaves were used Dried lemon balm Mixing lemon balm and chamomile
for herbal tea and external
Preparations: essential oils for diffusion or
applications. In North America,
inhalation can induce relaxation
it was introduced by European For skincare, apply lemon balm and alleviate stress.(263)
colonists and cultivated in directly or mix it with a carrier oil.
Thomas Jefferson’s gardens. You can also make a soothing tea by
steeping dried lemon balm leaves in For anxiety relief, try using
□ Lemon balm essential oil has
hot water. lemon balm in a tea. The
been used for relaxation and
act of inhaling its aroma
mood enhancement. It can be
Dosage: while drinking can enhance its
inhaled directly or diffused.
Take 300-500 mg of dried lemon calming effects due to the aromatic
□ Lemon balm is often applied compounds.
balm capsules 3 times daily. For

109
 LEMONGRASS

Cymbopogon citratus A perennial grass that grows in dense clumps and

can reach up to 1.5 meters in height. It has long,

Lemongrass thin leaves that are gray-green or blue-green in

color, and its scent is similar to that of lemons.
Digestive Health and Stress Relief
Known for its distinct, lemony aroma, lemongrass has been widely used in Asian cuisine, aromatherapy, and
traditional medicine. Its unique flavor and scent, coupled with its reputed health benefits, make it a highly valued
herb in various cultures.

to have antipyretic (fever- into pieces and add them to boiling

reducing) and anti-inflammatory water to make tea. Have it twice
properties. Lemongrass tea a day. In cooking, lemongrass is a
or extracts were used to lower common ingredient in soups and
body temperature during curries. Cut lemongrass strips into
fevers and to relieve symptoms pieces and add them to boiling
associated with inflammation, water to make tea. Have it twice a
such as muscle pain and joint day.
discomfort.

Modern research:
□ Lemongrass essential oil has
antimicrobial, insecticidal,
analgesic, and anticancer
Region:
properties, and insecticidal
Lemongrass is native to tropical properties.(489)
regions of Asia, especially India,
□ Research confirms that
Sri Lanka, and Thailand. It is now
lemongrass essential oil exhibits
cultivated in many tropical and
strong antimicrobial effects
subtropical regions worldwide. Chopped lemongrass
against oral microorganisms,
therefore benefiting oral health. leaves and stalk
Ancient Uses:
(490) Synergies:
□ Lemongrass has been
traditionally used to support □ Lemongrass essential oil and its
digestive health. It was believed constituents, citral and geranial, Lemongrass and Ginger
to have carminative properties, show promise to reduce allergies
and inflammatory diseases.(491) Tea prepared using a combination
helping to relieve bloating,
of lemongrass leaves and ginger is
gas, and stomach discomfort. □ Lemongrass shows potential for beneficial for arthritis and diabetic
Lemongrass tea or infusions use during chemotherapy to patients due to its synergistic
were consumed to promote enhance the antitumor response anti-inflammatory and cholesterol-
healthy digestion and alleviate and reduce resistance in prostate lowering, and blood regulating
digestive issues. cancer.(492) effects.(493)
□ It has been used in traditional
Parts used:
medicine for its calming and
The leaves and oil are used for Lemongrass and Black pepper
stress-relieving properties. It
was believed to have soothing medicinal purposes. The lower To relieve period pain, add black
effects on the nervous system, portion of the leaf blade is often pepper to a brew of lemongrass, and
helping to reduce anxiety and used in cooking. drink twice a day.(494)
tension and promote relaxation.
The aroma of lemongrass was Preparations:
Lemongrass and Coconut oil
also utilized in aromatherapy to Lemongrass leaves can be brewed
create a calming ambiance. into a tea, used in cooking, or Combine lemongrass essential oil
distilled into an essential oil. The and coconut oil in a ratio of 1:1
□ Traditional medicine employed and massage onto the joints to
lemongrass to address fever and oil can be used in aromatherapy,
massage oils, and other skincare relieve joint pain, back pain, and
inflammation. It was believed inflammation.(495)
products. Cut lemongrass strips

110
 LICORICE

Glycyrrhiza glabra Licorice is a perennial herb that grows up to

1 meter (3 feet) tall. It has pinnate leaves and

Licorice small, purplish-blue flowers. The fruits are

oblong and contain several seeds.
Soothes Respiratory Issues, Aids Digestion, and Skin Health
Revered for its delightful sweetness, licorice is used globally to flavor candy, alcohol, and sweets. This root is used
to address respiratory, digestive, and skin concerns. With abundant anti-inflammatory and antioxidant properties,
licorice also supports immune health. In the Netherlands, people chew dried licorice root sticks, releasing an
intensely sweet flavor, around 30-50 times sweeter than regular sugar.
have antioxidant and immune- beverages as a natural sweetener.
boosting properties and may
serve as an anti-inflammatory Dosage:
agent. However, more research Licorice root has been used in daily
is needed to understand its doses from 760 mg to 15 g for ulcer,
effects fully. gastritis, and nonalcoholic fatty
liver disease.
Modern research:
Healthy adults can take 100 mg of
□ Licorice and its compounds licorice extract daily as a safe dose.
possess anti-inflammatory
properties which have the ability
to fight inflammation caused by
a variety of chronic conditions.
(265)
Region:
□ Flavonoids and triterpenoids
Licorice is native to Southern extracted from licorice have
Europe, the Mediterranean, and antidiabetic properties.(266)
Asia. It is now widely cultivated in
other parts of the world. □ Licorice has antacid properties,
which can neutralize stomach
Ancient Uses: acid, making it useful for
stomach ulcers and acid reflux. Licorice root and candy
□ Licorice’s history dates back to
It may also protect the stomach
2300 B.C., when it was called a
lining and reduce inflammation.
“miraculous plant.” The Greeks
(267) Synergies:
used it in remedies, particularly
for cough medicines, due to its Side Effects:
anti-inflammatory and soothing Licorice and Ginger
properties. It was even found Higher doses given for extended
periods may pose a risk of A soothing and digestive tea blend
in King Tut’s tomb, though the
hypokalemia. People with heart made by adding ginger to licorice
reason remains a mystery.
disease, high blood pressure, or further enhances the combined
□ Respiratory Relief: Licorice has kidney disease are particularly antioxidant and anti-inflammatory.
expectorant properties that help vulnerable to these adverse (268)
clear mucus from the respiratory outcomes. Serious side effects can
tract. It’s been used for treating occur from consuming high doses Licorice and Honey
coughs, sore throats, and other of licorice in the form of candy,
respiratory issues. tablets, or tea. Licorice can be combined with
honey to create a natural cough
□ Licorice has been applied
Parts used: syrup or throat lozenge.(269)
topically or used in formulations
to address skin issues such as Root
redness, inflammation, and Licorice, Boswellia, and Turmeric
irritation. Preparations:
The combination of Licorice with
□ Licorice has traditional Licorice can be consumed as a
boswellia and turmeric has been
applications in addressing supplement in the form of capsules
effective in improving asthmatic
fatigue, menopausal symptoms, or tablets. It can also be consumed
patients’ symptoms.(270)
and stress. It’s believed to as tea or added to food and

111
 LIME

Citrus aurantiifolia Lime is a citrus fruit, typically round, green,

3–6 cm in diameter, and containing acidic

Lime juice vesicles. Limes are rich in vitamin C and

have a zesty, tart flavor.
Boosts Immune System and Enhances Skin Health
Limes have been celebrated throughout history for their medicinal properties. They were essential to British
sailors, known as “limeys,” who used them to prevent scurvy during long sea voyages. The name lime is derived
from the Arabic word “limah,” which means sour fruit. Today, limes are a staple in culinary and therapeutic
practices worldwide, particularly for their immune-boosting and skin-enhancing benefits.
closely linked to the flavonoid desired.
and limonoid content.(802) □ Topical: Apply a mixture of lime
□ Lime is high in dietary fiber and juice and honey to the face,
has a good balance of insoluble avoiding the eyes. Leave on for
and soluble fiber, leading to 10-15 minutes before rinsing
improved digestive health.(803) with warm water. This can
be done 2-3 times a week for
Side Effects: radiant skin.
Excessive consumption of lime juice
can erode tooth enamel and cause Synergies:
gastroesophageal reflux in sensitive
individuals. Applying lime juice
directly to the skin can increase Lime and Tea
Region: sensitivity to sunlight.
A mix of lime and lipton tea
Originally from Southeast Asia, Parts used: (Camelia sinensis) can reduce high
limes are now cultivated in plasma glucose levels and may be
Fruit, juice, and zest beneficial in managing diabetes.
warm climates around the world,
including Mexico, India, and Egypt. Preparations: (804)

Ancient Uses: Lime juice can be consumed

directly, added to water, or used
□ Disease Fighter: Sailors in the Lime and Ginger
in cooking. Lime zest is often used
19th century consumed lime to flavor dishes and desserts. For Herbal syrups combining ginger
juice to prevent scurvy, a disease topical use, mix lime juice with and lime juice have potential
caused by vitamin C deficiency. other natural ingredients to create benefits for body fitness, including
□ Digestive Aid: Traditionally, face masks or scrubs. improving the immune system.
lime juice has been used to aid (805)
digestion, alleviate heartburn,
and reduce bloating.
□ Skin Elixir: The natural oils in Lime, Papaya, and Pomegranate
lime are prized for rejuvenating The effect of combining papaya
the skin, treating acne, and leaf extract, pomegranate juice,
improving complexion. In and sweet lime (mausambi juice)
Ayurveda, lime juice mixed with enhances their individual digestive,
turmeric was a popular remedy antioxidant, and anti-inflammatory
for radiant skin. properties, creating a potent health
Fresh limes
juice with reduced side effects and
Modern research:
allergic symptoms.(806)
□ Lime juice has a protective effect Dosage:
on white blood cells, potentially
helping with leukopenia.(801) □ Oral: Squeeze half a lime into a Add lime juice to green
glass of warm water and drink vegetables; its vitamin
□ Lime juice has chemopreventive it first thing in the morning to C content enhances iron
effects on pancreatic cancer cells, boost digestion and immunity. absorption, especially from plant
with antioxidant activity and Use lime juice in cooking as sources.
anti-proliferative abilities being

112
 LINDEN FLOWER

Tilia spp. A small, ornamental tree with heart-shaped,

serrated leaves and yellow-white flowers. The

Linden Flower flowers and leaves are used for their sweet,
aromatic qualities.
For Relaxation and Respiratory Health

Linden flower, with its delightful fragrance, has been cherished for centuries in Europe for its soothing and
medicinal properties. It is especially famous for its pleasant-tasting tea, which is both calming and beneficial for
health.
□ The methanolic extract from
the linden flowers shows a Synergies:
hepatoprotective effect against
liver injury in mice.(613)
□ Honey that is derived principally
from the linden flower, is Licorice and Ginger
generally considered the best in Create a soothing cough relief
the world.(614) tea by harnessing the synergistic
effects of linden flowers, rose hips,
Side Effects: chamomile, cinnamon sticks,
While generally safe, linden flower and hibiscus flowers. Boil these
can sometimes cause allergic ingredients in water for 10 minutes
reactions in sensitive individuals. and drink it warm.(615)
It’s also advised to avoid excessive
consumption as it might lead to
Region: heart problems in rare cases.
Native to Europe, cultivated Harvest linden flowers just
worldwide. Parts used: before they fully open. This
Primarily the fragrant flowers, is when their sedative and
Ancient Uses: occasionally leaves. diaphoretic properties are most
□ In Europe, linden was a go- concentrated.
to remedy for fevers, colds, Dosage:
headaches, heart, and digestive For tea, 1-2 teaspoons of dried
issues. Its use in traditional flowers per cup of boiling water,
Chinese medicine includes steeped for 5-10 minutes. Drink up
treatments for insomnia, anxiety, to 3 cups daily.
depression, inflammation, and
respiratory health. The flowers
and leaves were brewed into
teas, while extracts and tinctures
were also popular.

Modern research:
□ Silver linden leaves contain
flavonoids with potent
antinociceptive and anti-
inflammatory activities, which
are used in the treatment of the
common cold and bronchitis.
(611)
□ Edible flowers, including linden
blossom, have anti-diabetic and Linden flower with leaves
anti-aging properties due to
their high content of bioactive
compounds.(612)

113
 LION’S MANE MUSHROOM

Hericium erinaceus Lion’s mane is a large, white, shaggy

mushroom that resembles a lion’s

Lion’s Mane Mushroom mane as it grows.

Cognitive and Nervous System Support

Lion’s mane mushrooms, with their distinctive cascading spines, are not only intriguing to look at but are also
celebrated for their nutritional and medicinal qualities. These fungi have been revered in traditional Chinese
medicine for their neuroprotective properties.

□ Lion’s mane is known to help 1,000 mg taken 1-3 times per day in
control cholesterol levels while capsule or extract form.
also reducing or preventing
damage caused by oxidative Synergies:
stress.(496)
□ Lion’s mane mushrooms aid in
Lion’s mane, Reishi, and Cordyceps
digestive health by regulating
gastric secretions, improving Dietary supplementation with
anti-inflammatory and lion’s mane, reishi, and cordyceps
antioxidant status, boosting mushrooms may have a beneficial
the release of substances that effect on cognitive impairment and
contribute to the body’s defense help to improve overall cognitive
mechanisms.(497) function.(499)
Region: □ It exhibits protective effects on
Lion’s mane mushrooms are native those suffering from Alzheimer’s
to North America, Europe, and disease, potentially slowing Lion’s mane and Chlorella
Asia. They can be found growing on down its progression.(498)
Chlorella and lion’s mane
hardwood trees in late summer and Parts used: mushroom could improve
fall. depression and have the potential
The fruiting body of the mushroom, to be used as an antidepressant.
Ancient Uses: which is the part that grows above (500)
□ Lion’s mane mushrooms ground, is used in cooking and for
have been traditionally used medicinal purposes.
to support brain health and
enhance cognitive function.
They were believed to improve
memory, focus, and overall
mental clarity.
□ Ancient traditional medicine
employed lion’s mane
mushrooms to promote digestive
health. They were thought to aid Close-up of lion’s mane
in digestion, alleviate stomach
fruiting body
discomfort, and improve
gastrointestinal function.
□ Lion’s mane mushrooms were
used to support the nervous Preparations:
system and promote overall Lion’s Mane can be cooked and
nerve health. They were believed eaten, dried and made into a tea,
to help reduce inflammation and or processed into a powder or
provide relief from nerve-related liquid extract. It is often used in
conditions. soups and stir-fries, and its flavor is
sometimes likened to that of lobster
Modern research: or shrimp. A common dosage is

114
 LOBELIA

Lobelia inflata Lobelia is an annual or biennial plant that grows

up to 1 meter tall. It has a hairy stem, yellowish-

Lobelia green leaves, and pale violet-blue flowers.

Respiratory Relief and Muscle Relaxant

Lobelia, with its delicate flowers and potent properties, has been both revered and controversial in the history of
herbal medicine. Known for its strong effect on the respiratory system, it has been used traditionally to address a
variety of health conditions, including asthma and bronchitis.

seeking to quit tobacco. professional guidance and to start

with lower doses, slowly increasing
Modern research: as tolerated and as recommended
□ Lobelia herb is non-toxic and by a healthcare provider.
exhibits anti-inflammatory and
anticonvulsant activities.(501) Side Effects:
□ Compound lobelia exhibits It’s important to note that excessive
anti-inflammatory effects on consumption of Lobelia can cause
foot swelling and white blood serious side effects, including rapid
cell migration in rats, as well as heartbeat, hypotension, coma, and
significant improvement in acute even death. Betel nut and tobacco
pharyngitis rat models.(502) shows genotoxic activity, potentially
causing oral, pharyngeal, and
Parts used: esophageal carcinomas.(503)
Region:
Lobelia, also known as Indian The entire above-ground part of the
Tobacco, is native to North plant – stem, leaves, and flowers –
America, where it grows in fields, is harvested and used for medicinal
pastures, and woodland areas. purposes.

Ancient Uses: Preparations:

□ Native American tribes used Lobelia can be prepared as a dried
lobelia as a potent medicinal herb, tincture, or infusion. Because
plant to treat respiratory of its strong effects and potential
conditions, muscle and joint toxicity, it should be used with
Dry crushed aerial
pain, and to induce vomiting caution and under the guidance of a
parts
for purification rituals. In the healthcare provider or professional
19th century, it was commonly herbalist.
used in the practice of Eclectic
Medicine in the United States.
□ Lobelia was used as a relaxant
and antispasmodic agent. It was
believed to help relax muscles
and alleviate muscle spasms,
making it useful for conditions
such as muscle cramps and
menstrual cramps.
□ Lobelia was historically used Lobelia aerial parts
to help reduce cravings and
withdrawal symptoms in
individuals trying to quit Dosage:
smoking. It was believed to have A typical dose might be 20 to 60
a similar effect on the nervous drops of a tincture, but this can vary
system as nicotine, providing a widely. Due to its potential toxicity,
potential alternative for those it’s crucial to use this herb under

115
 MACA

Lepidium meyenii Maca is a perennial plant that produces a radish-

like root, which is the part of the plant most

Maca commonly used. The root comes in a variety of

colors including white, red, and black.
Energy, Libido, and Fertility Enhancer
Known for its endurance-enhancing properties, maca has been cultivated for thousands of years in the harsh
conditions of the Andes mountains. Today, it is recognized worldwide for its potential to boost energy, improve
mood, and enhance sexual health.

Modern research:
□ Studies revealed that maca
exhibits antiviral properties
against both Flu-A and Flu-B
viruses.(504)
□ Maca is found to possess effective
antioxidants, a high percentage
of glucosinolates, and other
important components with
strong antioxidant capacities.
(505)
□ Maca exhibits promising
properties for fertility, sexual
Region: dysfunction, bone health,
Maca is native to the high Andes of memory, and skin protection.
Peru and Bolivia, where it grows at Clinical trials confirm its efficacy
altitudes above 4,000 meters. in improving sexual health and
fertility. With its adaptogenic
Ancient Uses: qualities, maca shows potential
□ In ancient Andean societies, as a nutraceutical for disease
maca was believed to enhance prevention.(506)
fertility and sexual desire, boost
energy, and improve mental Parts used:
Dry sliced and
clarity. The Incan warriors Roots powdered maca roots
reportedly consumed it before
going into battle to increase their Preparations:
strength and endurance. The dried root can be taken in
□ Hormonal Balance: Maca was capsule or tablet form, added
used to promote hormonal to smoothies or food recipes, or
balance in both men and women. brewed as a tea. Maca has a slightly
It was believed to support sweet, nutty flavor and is often used
the endocrine system and in baking or smoothie recipes. A
help regulate hormone levels, common dosage might be 1.5 to 3
potentially alleviating symptoms grams of maca root powder per day.
associated with hormonal Maca is generally considered safe,
imbalances. but some people may experience
side effects like jitteriness or
□ Maca was traditionally used as insomnia, especially with high
an aphrodisiac and to enhance doses.
fertility. It was believed to boost
libido, improve sexual function,
and increase fertility in both men
and women.

116
 MACADAMIA NUTS

Macadamia integrifolia Macadamia nuts are small, buttery-flavored nuts

obtained from the macadamia tree. Renowned for

Macadamia Nuts their creamy texture and delicate taste, these nuts are
rich in nutrients, healthy fats, vitamins, and minerals.
Promotes Heart Health and Aids Weight Management
Held in high regard by Australian aboriginals for their nutritional and medicinal properties, macadamia nuts were
traded as valuable commodities. They have been traditionally used to strengthen the body, support heart health,
and aid in weight management. In the modern era, macadamia nuts are celebrated for their exquisite flavor and
health benefits.
meats, and dairy, as they are They are also used in baking,
high in unsaturated fatty acids cooking, and in making nut butter
and monounsaturated fatty and oils. Macadamia nut oil is
acids.(661) popular in both culinary and
□ Nut oils contain a variety of cosmetic applications.
fat-soluble bioactives, including Dosages:
vitamin E and phytosterols,
which can help meet Oral: A handful of macadamia nuts
recommended daily intakes, thus (about 10-12 nuts or 30 grams) is an
providing the human body with ideal daily portion for enjoying their
various benefits.(662) health benefits without excessive
calorie intake.
□ A macadamia nut-rich diet can
reduce total and LDL-cholesterol
Region: in mildly hypercholesterolemic
Native to Australia, macadamia individuals, potentially reducing
trees have been cultivated in cardiovascular disease risk.(663)
various regions, including Hawaii, Parts used:
South Africa, and Central and South
America. The kernel or nut of the macadamia
Synergies:
tree.
Ancient Uses:
□ Cardiovascular Care: Aboriginals
used macadamia nuts to boost
Mcadamia nut and Dark chocolate
heart health, owing to their high
monounsaturated fat content. Combining the antioxidant-rich
dark chocolate with nutrient-
□ Weight Management Ally: These
dense macadamia nuts enhances
nuts were valued for their
the treat’s nutritional content
high-fat content and ability
and provides a source of healthy
to promote satiety, aiding in
Macadamia nuts monounsaturated fats, vitamins,
weight control and preventing
and minerals that contribute to
overeating.
overall health by reducing oxidative
□ Skin Nourisher: The oil from stress in the body.(664)
macadamia nuts was used Side Effects:
for skin care, valued for its Macadamia nuts are high in
moisturizing and anti-aging calories and fats, so they should be
properties. consumed in moderation. They can
also cause allergic reactions in some Macadamia nut in Salads
□ Joint Support: Their anti-
inflammatory properties were individuals. Due to their high-fat Adding macadamia nuts to salads
believed to help in reducing joint content, overconsumption might not only introduces a delightful
pain and arthritis symptoms. lead to digestive discomfort. crunch but also contributes a
buttery flavor, creating a synergy
Modern research: Preparations: of antioxidants, minerals, taste and
□ Macadamia nuts are a great Macadamia nuts can be enjoyed texture in your salad.(665)
substitute for simple sugars, raw, roasted, or salted as a snack.

117
 MARSHMALLOW

Althaea officinalis Marshmallow is a perennial herb with soft,

hairy stems, leaves, and small, pale pink or

Marshmallow white flowers. It grows up to 1.5 meters (5

feet) tall.
Soothes Digestive and Respiratory Issues, Alleviates Skin Irritation

Thriving in marshy lands, it once cured respiratory, digestive, skin, and throat issues. Surprisingly, our gooey treat
drew inspiration from an Egyptian delight made with real marshmallow root. While today’s version lacks that, the
plant’s roots and leaves still serve medicinal purposes.
inflammation. Root and leaves
□ It was used to treat coughs, colds, Preparations:
and other respiratory issues. It
reduced inflammation in the Marshmallow is most commonly
respiratory system and thinned prepared as an infusion or tea by
mucus. boiling the dried root or leaves
in water. It can also be taken in
□ It has been applied topically capsule or tincture form.
to treat skin irritation and
inflammation. It is believed to Dosage:
work by reducing inflammation
It is generally safe to consume up to
and promoting healing.
4 grams of dried marshmallow root
Region: □ It has been used to soothe sore or leaves daily.
Marshmallow is native to Europe, throats. It is believed to work by
Western Asia, and North Africa but coating the throat and reducing
is now widely cultivated in other irritation.
parts of the world.
Modern research:
Ancient Uses: □ Marshmallow extracts could
□ The people of ancient Egypt reduce the healing time Diced marshmallow root
combined marshmallow sap of wounds of second and
with grains, honey, and nuts third-degree burns. Thus,
to make cakes for pharaohs marshmallow could be usedas Synergies:
and other elites. The sap was an additional treatment option
also employed to cure a diverse to accelerate the healing of skin
range of ailments such as burns.(270) Marshmallow, Ivy, Thyme, and
gout, indigestion, joint pain, Aniseed
□ Marshmallow root extract in
sore throat, and ulcers, as well mouthwash could be more Combining marshmallow root, ivy
as respiratory issues such as effective in treating stomatitis leaves, thyme, and aniseed creates
coughs and bronchitis. Finally, caused by chemotherapy a herbal blend for relief from
the leaves were used to create than a standard mouthwash mucus-related coughs due to colds,
a poultice that alleviated skin solution. This suggests that bronchitis, and respiratory diseases.
irritations. marshmallows could be used (272)
□ After many centuries, French with chemotherapy agents to
chefs discovered that a reduce the chances of developing
malleable, scrumptious treat Marshmallow, Flaxseed, and
stomatitis.(271)
could be made by combining Chamomile
marshmallow sap with corn Side Effects: A mouthwash solution made by
syrup and egg whites. It Marshmallow is safe at boiling marshmallow root, flaxseed,
resembled the present-day recommended doses but can trigger and chamomile following a 1:1:1
marshmallow. allergies in some. Caution is needed ratio for 15 minutes can reduce
□ Marshmallow was used to treat in diabetes, as it may lower blood inflammation, promote oral mucosa
heartburn and indigestion. It sugar. healing, and serve as a beneficial
is said to work by coating the addition to a daily oral hygiene
Parts used: routine.(273)
digestive tract and reducing

118
 MILK THISTLE

Silybum marianum Milk thistle is an annual or biennial herb

with large, spiny leaves and purple or pink

Milk thistle flowers. It grows up to 2 meters (6 feet) tall.

Supports Liver Health and Offers Antioxidant Benefits

Milk thistle has a long history of medicinal use dating back to ancient civilizations like Greece and Rome. It is
known for its liver-protective properties. The active ingredient in milk thistle is silymarin, found in the plant’s
seeds. The name “milk thistle” comes from the milky white sap produced when the leaves are cut.
finest cabbage. The heads were For diabetes treatment in adults,
also consumed, often boiled and a daily dose ranging from 210 to
treated like artichoke heads. 600 mg of milk thistle extract for
□ It is used to treat various liver six months is recommended. An
conditions, including cirrhosis, alternative regimen suggests taking
hepatitis, and liver poisoning. 200 mg of milk thistle extract once
or thrice daily for 4-12 months.
Modern research:
□ Milk thistle displays antioxidant,
antiapoptotic, anti inflammatory,
and chelating properties,
therefore protecting the body
against various biological and
chemical threats.(274)
Region:
□ Cold-pressed milk thistle seed
Milk thistle is native to the Milk thistle seeds
flour extract has potential health
Mediterranean region but is now benefits, including modulating
widely cultivated in other parts of gut microbiota, free radical
the world. scavenging, anti-inflammatory, Synergies:
and anti-proliferative properties.
Ancient Uses: (275)
□ Milk thistle boasts a rich history □ Milk thistle seed extracts show
and a well-established track Milk thistle and Dandelion
promising antioxidant and
record in supporting liver antidiabetic properties.(276) A combination of milk thistle and
health. The ancient Greek dandelion has significant benefits
physician Dioscorides, practicing Side Effects: for liver health, including improved
between 40-90 AD, extensively insulin sensitivity, glucose
In certain individuals, using milk
documented the therapeutic tolerance, reduced liver fat, and
thistle extract may lead to diarrhea,
attributes of milk thistle. increased antioxidants. It could be
fullness, intestinal gas, loss of
□ Hildegard von Bingen, the appetite, nausea, and, in some a promising approach to treat liver
first woman to publish a book cases, even headaches. issues associated with obesity.(277)
on herbal remedies in 1152,
documented milk thistle’s uses. Parts used:
□ The 18th-century herbalist Seeds
Milk thistle, Dandelion, Olive,
Culpepper noted its effectiveness
Preparations: Nettle, and Turmeric
for liver and spleen issues, while
John Gerard in 1597 called it a Milk thistle is most commonly Herbal supplementation, consisting
remedy for melancholy diseases prepared as a tea or infusion by of dandelion, olive leaf, nettle
in his book “Anatomie of Plants”. boiling the seeds in water. It can leaf, turmeric, and milk thistle,
also be taken in capsule, tablet, or effectively reduces psoriasis severity
□ During the middle ages, the
tincture form. in a 5-month study.(278)
leaves and stalks of the milk
thistle were used in salads, Dosage:
soups, and pies, with the leaves
being considered superior to the For general use, it’s safe to take up
to 420 mg of milk thistle daily.

119
 MORINGA

Moringa oleifera Moringa is a fast-growing, leafy tree that reaches

10-15 meters in height. Its ability to grow quickly

Moringa and adapt to various climates makes it a versatile

plant in both culinary and medicinal applications.
Energy and Immune Support

Moringa, commonly known as the ‘drumstick tree’, has gained fame as a superfood. It has high levels of proteins,
dietary fiber, vitamins, and minerals.Its leaves outshine carrots in vitamin A and surpass oranges in vitamin C
content, making it a superior source of nutrients.
□ Moringa seeds and oil contain Dosage:
monounsaturated fatty acids, A typical dosage of moringa
sterols, tocopherols, and leaf powder ranges from 1 to 2
proteins rich in sulfated amino teaspoons (5 to 10 grams) per day,
acids, therefore providing mixed into meals or beverages.
humans with a plethora of As a supplement, follow the
nutritional and dietary benefits. recommended dosage on the
(625) product label. For specific health
□ Moringa has various conditions, consult a healthcare
medicinal benefits such as professional for appropriate dosing.
being antiproliferative, anti-
inflammatory, antiulcer,
antipyretic, antiepileptic,
antispasmodic, diuretic, and may
also help reduce hypertension.
Region: (626) Synergies:
Originating from South Asia, □ Moringa leaf, fruit pulp, and seed
moringa oleifera thrives in tropical extracts can increase the activity
and subtropical climates worldwide. of conventional antibiotics
against some common bacterial Moringa and Fluted pumpkin
Ancient Uses: pathogens.(627) The combination of moringa and
□ Historically, moringa has been fluted pumpkin extracts elevates
Side Effects:
a staple in traditional medicine energy, enhances immune function,
for its antimicrobial, anti- While Moringa is generally safe and potentially lowers blood
inflammatory, and antioxidant for consumption, some individuals pressure.(628)
properties. It’s been explored might experience mild side effects
for its potential in treating like stomach upset or diarrhea.
various health conditions, It’s important to note its potential
including certain cancers, due interaction with medications, Moringa extract
to its purported anti-tumor particularly those for blood
pressure and diabetes. Cook moringa leaves in 200 ml
traits. Cultures around the world of water until they reduce to half
have harnessed its benefits for Parts used: to make an extract. This has been
boosting immunity, energy shown to significantly reduce
levels, and combating fatigue. Leaves and pods (drumsticks)
blood glucose levels, total protein,
body weight, and haemoglobin in
Modern research:
diabetic animal models.(629)
□ Moringa leaves show potential
for reducing prolonged high
blood sugar and cholesterol
imbalances, due to their high Pair moringa with a source of
content of phytochemicals, vitamin C (like citrus fruits)
carotenoids, and glucosinolates, to enhance iron absorption.
therefore reducing the risk Moringa’s iron content is more
factors associated with diabetes bioavailable in the presence of
and cardiovascular disease.(624) Moringa stalk vitamin C.

120
 MOTHERWORT

Leonurus cardiaca Motherwort, a perennial herb, stands out with its bitter taste
and strong smell, unlike its mint family relatives. It features

Motherwort distinctive pink to purple flowers and sharply toothed leaves.

Natural Aid for Anxiety, Heart Health, and Menstrual Relief

Known for its traditional medicinal uses, motherwort, or Leonurus cardiaca, has been a staple in herbal remedies
for centuries. Nicholas Culpeper, a noted English herbalist, praised its ability to uplift spirits and support heart
health.
□ Motherwort extracts promote
lactoperoxidase enzyme activity, Synergies:
which may explain its anti-
inflammatory properties.(639)

Side Effects: Motherwort and Salmon oil

Motherwort may cause stomach A new functional food combining
irritation, uterine bleeding, and salmon oil with motherwort oil
increased sensitivity to the sun. extract in a ratio of 8:2 shows
Pregnant women should avoid it promising cardioprotective
due to potential effects on uterine properties.(640)
activity.

Parts used:
Region: The aerial parts of the plant,
primarily leaves and flowers
Motherwort is native to Europe
and Central Asia. It thrives in Dosage:
abandoned fields and along
roadsides. A typical dose is about 4.5 grams of
dried herb daily, often divided into
Ancient Uses: 2-3 doses. Motherwort can be taken
as tea, tincture, or capsules as per
□ Culpeper highlighted
individual needs. As with any herb,
Motherwort’s effectiveness in
start with a lower dose to assess
alleviating “melancholy vapors”
tolerance.
from the heart and enhancing
cheerfulness.
□ Traditionally, it was used to
soothe anxiety, stress, and
depression, and was believed
to support heart palpitations
and women’s health, including
regulating menstrual cycles and
easing menopausal symptoms.

Modern research:
□ Chinese motherwort extract may
effectively prevent the growth
and spread of breast cancer cells.
(637)
□ Motherwort herb extract has Fresh motherwort
antioxidant, anti-inflammatory, leaves
and analgesic properties, with
the potential to improve heart
health and blood circulation.
(638)

121
 MUGWORT

Artemisia vulgaris Mugwort is an aromatic perennial herb. It typically

grows up to 1 to 2 meters tall with dark green leaves

Mugwort and reddish-purple stems. The plant blooms small,

inconspicuous flowers during the late summer.
Aids Digestion, Eases Menstrual Cramps, and Enhances Concentration
Mugwort, often called the “mother of herbs,” boasts a rich history in traditional medicine across various cultures.
Praised for its diverse medicinal properties, it’s a common herb in Chinese, European, and Hindu herbal practices.
Dried mugwort leaves have been used traditionally as a reliable tinder for fires.
have applications as antioxidant, leaves steeped in hot water for
antibacterial, antifungal, food 10-15 minutes is commonly
flavouring, and insect repellent. used. For other uses, follow the
(588) manufacturer’s instructions on
□ Mugwort and its active extracts or capsules.
component dehydromatricarin A Synergies:
suppress allergic inflammatory
responses, suggesting potential
for treating allergic asthma.(589)
Mugwort and Menthol
Side Effects: Applying a lotion containing
While mugwort is generally safe, it mugwort and menthol directly to
may cause allergic reactions in some the skin relieves itching in severe
individuals, especially those allergic burn wounds.(590)
Region: to the Asteraceae/Compositae
Found across temperate regions family. Pregnant women should
of the Northern Hemisphere, avoid mugwort, as it might cause
including Europe, Asia, and North miscarriage.
America.
Parts used:
Ancient Uses: Leaves and roots
□ In traditional Chinese medicine,
Preparations:
mugwort was used for pain relief
by burning its leaves, a therapy Mugwort can be prepared as a
called moxibustion. tea, used in tinctures, or even as a
spice in culinary dishes. It is also
□ European folklore held mugwort
available in capsule and extract
in high regard for protecting
form.
travelers and warding off evil
spirits.
□ In Hindu tradition, mugwort
was incorporated in rituals and
was believed to have spiritual
cleansing properties.

Modern research:
□ Mugwort has antioxidant,
hepatoprotective,
antispasmolytic, antinociceptive,
estrogenic, cytotoxic, Mugwort leaves
antibacterial, and antifungal
effects, making it beneficial for Dosage:
various health conditions.(587) For digestive aid and menstrual
□ The aerial parts of Mugwort cramps, a tea made from 1-2
plant yield essential oils that teaspoons of dried mugwort

122
 MULLEIN

Verbascum Thapsus This tall, fibrous wildflower can reach over 4

feet in height. It features large, soft leaves and

Mullein yellow flowers, which bloom in its second year.

Alleviates Respiratory Issues and Soothes Skin Irritations

Mullein, known for its towering presence and soft leaves, has been a staple in herbal medicine for centuries. It’s
particularly valued for its ability to soothe the respiratory system and skin.

supplement and herbal tea, and Dosage:

its extract is often used to cure Mullein is commonly prepared as
rheumatism, menstrual pains, a tea or infusion. For respiratory
and hemorrhoids.(632) issues, a tea made from 1-2
□ A tincture of mullein herb teaspoons of dried leaves or flowers
has antioxidant, membrane- steeped in 1 cup of hot water for
protective, and cardioprotective 10-15 minutes is recommended,
properties. It can also restore consumed 2-3 times daily. For
antioxidant system performance topical applications, a poultice
and reduce hepatocyte made from the leaves can be applied
membrane permeability in to the skin as needed.
animal models with adrenaline
cardiomyopathy.(633) Synergies:

Side Effects:
Though generally safe, some people Mullein and Amantadine
might experience skin irritation A laboratory study found that
when applying mullein topically. In combining the medication
Region: rare cases, inhaling its fine hairs can amantadine with mullein increased
irritate the respiratory tract. antiviral activity against influenza.
Mullein is commonly found in
North America and Europe, (634)
Parts used:
thriving in meadows, roadsides, and
pastures. Leaves and flowers
Mullein and Linseed
Ancient Uses:
Adding mullein extract to linseed
□ Historically, mullein has been oil boosts its phenolic content,
used across various cultures enhancing antioxidant properties
for its healing properties. In that safeguard against oxidative
traditional European medicine, damage. This improvement
it was a go-to remedy for increases stability and shelf life,
respiratory ailments like making linseed oil a healthier
bronchitis and asthma. Native and more reliable choice for
Americans also utilized mullein consumption and various
for its anti-inflammatory and applications.(635)
antispasmodic effects, often
turning to it for treating coughs
and lung disorders.
Mullein, Grapeseed, and Linseed
Modern research: The addition of mullein flower
□ Common mullein has been extract to grapeseed oil and linseed
used for the treatment of oil (60 mg of extract/kg of oil)
inflammatory diseases, asthma, enhances the oxidative stability and
spasmodic coughs, diarrhea, and antioxidant activity of both oils,
other pulmonary problems.(631) thereby preserving their nutritive
Mullein aerial parts value and extending shelf life.(636)
□ Mullein is used as a nutritional

123
 MUSTARD

Brassica juncea Mustard is an annual plant known for its hardy

and rapid growth. It features bright yellow

Mustard flowers and deeply lobed leaves. Its small, black

seeds have a sharp, pungent flavor.
Digestive, Respiratory, and Inflammation Relief

Mustard, a plant with a long-standing history in traditional medicine, is renowned for its multiple uses. Beyond
being an important source of edible oil and a culinary ingredient, mustard’s leaves, seeds, and flowers have been
utilized for their medicinal properties.
seeds are particularly rich in Dosage:
fiber, selenium, magnesium, and Mustard is typically used in culinary
manganese.(591) amounts for general health benefits.
□ Mustard seeds can be soaked and For specific medicinal uses, it’s
used to make mustard paste. advised to consult with a healthcare
Mustard paste, a low calorie professional for appropriate
condiment, is a simple way to dosages. Mustard oil or paste can be
add a dash of iron, calcium, applied topically, but with caution
selenium, and phosphorus to due to potential skin irritation.
your meals.(592)
Synergies:
□ Mustard is also rich in
carotenoids, isorhamnetin, and
kaempferol. Research links Mustard and Indian sandalwood
these flavonoid antioxidants to Indian sandalwood essential oil can
protection from conditions like be combined with mustard oil in a
type 2 diabetes, heart disease, ratio of 1:2 and applied to the skin
and perhaps even some types of to treat acne and pimples.(594)
Region: cancer.(593)
Native to the Indian subcontinent Mustard and Milk
and parts of western Asia.
Side Effects:
Mustard seeds can be steeped in
While generally safe, mustard can
Ancient Uses: warm milk, whisked into salad
cause skin irritation or allergic
dressings, ground, or sprinkled into
□ Historically, mustard has been reactions in some individuals,
warm meals.(595)
a go-to remedy for a variety of especially when applied topically.
ailments. In the Middle Ages, it Ingesting large amounts of mustard
was commonly used for treating seeds may lead to gastrointestinal Mustard, Cumin, and Cardamom
skin infections and boils. upset. Combination of cumin, cardamom,
Traditional Chinese medicine and mustard is the foundation
employs mustard to treat colds,
Parts used:
of many Indian spice blends.
sore throats, relieve congestion, Seeds and leaves The earthiness of cumin, the
improve circulation, and as a citrusy note of coriander, and the
diuretic. Its effectiveness in pungency of mustard seeds create
easing arthritis and joint pain is a harmonious flavour profile and
also well documented in ancient synergistic anti-oxidant, and
practices. antibacterial properties.(596)

Modern research: To maximize mustard seeds’

□ Mustard oil massage is anti-cancer benefits, crush
commonly used for promotion of them and let them sit for
strength, maintenance of health, about 10 minutes before cooking.
and provision of warmth in This process activates enzymes
newborns.(590) that convert glucosinolates into
Mustard in isothiocyanates, compounds known
□ Their leaves contain significant
amounts of calcium, copper, and various forms for their potential anti-cancer
vitamins C, A, and K, while their properties.

124
 MYRRH

Myrrh is a spiny tree that grows up to 5 m tall with

Commiphora myrrha a short, thick trunk and two layers of bark. The resin
extracted from its bark coagulates quickly, ranging in

Myrrh color from clear to opaque and darkening with age.

Anti-inflammatory and Anticancer Properties

Known as a treasured resin of the Commiphora myrrha tree, myrrh holds a medicinal repute for battling cancers,
coughs, sepsis, and skin infections. A hallowed guest in sacred rituals, today it finds itself adding astringency to
mouthwashes and fragrance to daily life.

Murra, a perfume used as a might experience skin rashes.

cleanser and hair tonic.
Parts used:
□ Myrrh held sacred significance
for both Hebrews and the The resin
Roman Catholic Church,
Preparations:
symbolizing penitence,
purification, and sacrifice. It was Herbal companies sell Myrrh as
among the Magi’s three gifts to essential oils, powders, and resin.
Jesus at his birth and offered It can be burned, compounded, and
during his crucifixion as pain used to make incense, medicinal
relief. tinctures, and perfume.

Modern research:
Region: □ Myrrh has anti-inflammatory
properties and other beneficial
Commiphora myrrha is a tree compounds that may serve as
native to Africa (Djibouti, Ethiopia, cost-effective treatments for
Northeast Kenya, and Somalia) autoimmune diseases.(279)
and the Arabian Peninsula (Oman, Myrrh resin in various forms
Yemen). □ Myrrh’s methanolic extract
has anti-cancer and anti- Dosage:
Ancient Uses: inflammatory wound-healing
A suitable myrrh powder dosage
□ Egyptians used myrrh in religious effects, likely due to its impact on
ranges from 0.5 to 1 gram. To
ceremonies. They saw it as the macrophage activity for stronger
prepare myrrh tea, mix 1-2
tears of their god Horus and immunity. These findings also
teaspoons of the powder with
imported large amounts around suggest that myrrh may be viable
a cup of boiling water, which
3000 BCE. They included it for treating wounds and cancer.
you can drink three times a day.
in their incense and in skin (280)
Alternatively, myrrh tincture can be
preparations to promote a □ Myrrh has been found to have taken in doses of 1-4 ml up to three
youthful complexion and protect potential anti-inflammatory times daily.
their skin from dry, harsh properties, as evidenced by its
conditions and reduce wrinkles. inhibitory activity of interleukin Synergies:
□ African, Middle Eastern, and 6 (IL-6) and its ability to
Chinese traditional medicine regulate cell migration.(281) Myrrh, Chamomile, and Coffee
combined myrrh with other Side Effects: The combination of myrrh,
ingredients to treat wounds, chamomile flowers, and coffee
sepsis, and intestinal worms. When taken orally, myrrh is
typically safe in small, food-like charcoal has shown potential for
Ancient Sumerian inscriptions treatment of ulcerative colitis.(282)
revealed that myrrh was a topical quantities, though it may result
treatment for dental problems. in diarrhea. However, in larger
doses exceeding 2-4 grams, it can Myrrh and Boswellia
□ In Greek medicine, Dioscorides potentially lead to kidney irritation
prescribed myrrh for coughs, and heart rate alterations, making Boswellia and myrrh essential
eye, mouth, and teeth infections. it unsafe. It is generally safe for skin oils show promise in combating
Romans used it in Mendesium, application or bath dilution for the several dangerous pathogens when
a liniment for muscle pain, and majority, although some individuals combined together.(283)

125
 NEEM

Azadirachta indica A tall evergreen tree with wide-spread branches

bearing compound leaves and clusters of white,

Neem fragrant flowers.

Antimicrobial and Oral Health Promoter

Neem is an ancient, revered cornerstone of Ayurvedic medicine, known as the ‘Village Pharmacy’ for its extensive
medicinal use. This tree, in its entirety, exudes an air of healing and protection, a testament to thousands of years
of traditional use and recent scientific validation.
□ The bitter taste of neem made can be used in this form for both
it a popular traditional remedy internal and external use.
for digestive disorders. It was □ Toothpaste and Mouthwash:
used to alleviate indigestion, Neem twigs have been
flatulence, and intestinal traditionally used for brushing
parasites. teeth, now adapted into modern
□ Neem’s antipyretic properties oral care products.
made it useful for managing
fever in ancient traditional
medicine. It was believed to
help reduce fever and alleviate
associated symptoms.

Modern research:
Region:
□ Extracts from Neem leaves
Neem, a hardy, drought-resistant possess a powerful antimicrobial
tree, is a native of the Indian effect and could be used to treat
subcontinent. It has now spread various infectious diseases.(507)
across various tropical and Neem leaves, fruits, and twigs
subtropical regions worldwide. □ High doses of neem leaf ethanolic
extract can effectively reduce Synergies:
Ancient Uses: aortic wall thickening and
□ In the annals of Ayurveda, Neem luminal narrowing in white Neem, Onion, Green tea, and
has been a panacea, known to rats, suggesting its potential Turmeric
cleanse, heal, and protect. It was as an alternative medicine for
cardiovascular disease.(508) Neem, onion, green tea, and
used for a plethora of conditions, turmeric extracts show antibacterial
from skin diseases and diabetes □ Neem has demonstrated activity against disease-causing
to malaria and dental hygiene, preventive and therapeutic microorganisms.(510)
embodying the essence of potential against oral cancer.
holistic wellness. (509) Neem, Aloe vera, and Turmeric
□ Ancient traditional medicine Parts used: Aloe vera, turmeric, and neem
employed neem for its potent
Leaves, bark, seeds, flowers, and offer effective psoriasis treatment
antibacterial properties. It was
twigs alternatives to chemical agents,
used to treat various bacterial
with potential benefits for sensitive
infections, including skin
Preparations: skin.(511)
infections, wounds, and urinary
tract infections. □ Oil: Extracted mainly from the
seeds, used topically for skin Neem and Antibiotics
□ Neem was traditionally used
conditions. Neem extract combined with
as a natural remedy for dental
□ Tea: An infusion of leaves can conventional antibiotics
health. Twigs from the neem tree
be prepared and used for its (namely Ciprofloxacin, Cefixime,
were used as toothbrushes, and
numerous health benefits. Chloramphenicol, Ampicillin,
neem-based powders and oils
One cup of Neem tea can be Sulfamethoxazole, Tetracycline and
were applied to gums and teeth
consumed 1-2 times per day. Ofloxacin) enables lower dosages
to promote oral hygiene and
without sacrificing effectiveness.
prevent dental issues. □ Powder: Crushed leaves and bark (512)

126
 NETTLE

Urtica dioica Stinging nettle is a perennial plant that

grows up to 2 meters (6 feet) tall. It has hairy,

Nettle serrated leaves and small greenish flowers.

Allergy Relief and Joint Pain Alleviation

Named for its notorious sting, behind stinging nettle’s tiny sting-loaded hairs lies a therapeutic gem that eases
joint pain, reduces inflammation, and tackles allergies. Plus, it’s a stealthy nutrient provider, rich in vitamins A
and C, iron, and calcium.
build a shelter, start a fire, and cream or oil. To prepare nettle tea,
more. one needs to steep 1-2 teaspoons of
□ Allergies: Stinging nettle has dried nettle leaves in hot water for
reduced allergy symptoms such 5-10 minutes.
as sneezing, itching, and runny Dosage:
nose.
It is safe to drink up to three cups of
□ Anemia: Stinging nettle is a good nettle tea daily. Oral supplements
source of iron and can help treat are available in different forms and
anemia. strengths, and the recommended
□ Arthritis: Stinging nettle has been dosage varies accordingly. For
used to alleviate joint pain and topical use, cream or oil can be
reduce inflammation associated applied to the skin as needed,
with arthritis. with up to four daily applications
Region: considered safe.
Modern research:
Stinging nettle is native to Europe,
Asia, and North America and can be □ Stinging nettle is a high-protein,
found in many temperate regions low-calorie source of essential Nettle branch
worldwide. nutrients, minerals, and and root
vitamins, particularly beneficial
Ancient Uses: for vegetarian, diabetic, and
specialized diets.(284)
□ Nettle has a long history of use
that dates back to the Bronze □ Recent research suggests
Age, around 3000 BCE - 1200 that nettle could be used for
BCE. Historical records reveal chemoprevention, diabetes,
that nettle’s stinging properties benign prostatic hyperplasia,
between 58 and 45 BCE helped and other urologic diseases.
Julius Caesar’s troops stay alert (285)
and awake during the night. □ Prolonged nettle leaf extract Synergies:
□ Apart from its application in supplementation reduces
herbal supplements, nettle has blood pressure and oxidative
stress in a rat model of Nettle, Olive, Dandelion, Turmeric,
traditionally been used to make
essential hypertension, with and Milk thistle
textiles. It can be transformed
into various textures, from rough potential benefits for treating A combination of nettle leaf, olive
to silky, similar to flax. Scottish hypertension.(286) leaf, dandelion, turmeric, and milk
households in the 16th and 17th thistle 30 minutes before breakfast
centuries commonly used nettle Parts used: for 5 months significantly reduced
fabric as a household textile. Leaves and roots psoriasis symptoms.(287)
□ During the First and Second Preparations: Steep nettle leaves for at
World Wars, nettle fiber was
Stinging nettle can be consumed least 10 minutes in hot water
used as a substitute for cotton
by making a tea with dried leaves, to extract the maximum
when cotton was unavailable.
taking it orally as a supplement amount of beneficial compounds
Due to its durable fibers, nettle
in capsule or tincture form, or by like vitamins, minerals, and
is ideal for survival, as it can be
applying it topically in the form of a antioxidants.
used to create natural cordage,

127
 NUTMEG

Myristica fragrans Nutmeg is a tropical evergreen tree that can grow up to

20 meters (65 feet) tall. It has dark green leaves and small

Nutmeg yellow flowers and produces a fruit known as the nutmeg

apple. The fruit’s seed is the source of the spice nutmeg,
while the outer layer is the source of the spice mace.
Digestive Health and Pain Relief
Nutmeg has been used for centuries in traditional medicine and as a spice in cooking. It is known for its warm,
spicy aroma and flavor and has been used to treat indigestion, nausea, and pain relief. It is also a rich source of
essential oils and compounds with anti-inflammatory, antimicrobial, and antioxidant properties.

weakness, and nerve fevers. The quantities of 120 mg or higher per

Hindus also believed nutmeg day. Long-term high-dose use has
created warmth and encouraged been linked to hallucinations and
digestion. It was used to ease severe mental adverse effects.
coughing and, in some instances,
as a sedative. Parts used:
□ Most medieval Europeans used Nutmeg seed
nutmeg for the same medicinal
Preparations:
purposes that the Arabs and
Indians did, particularly for Nutmeg can be used whole or
digestive problems. They also ground as a spice in cooking or
believed it would keep the plague taken orally as a supplement in
Region: away. capsule or tincture form. One of the
best ways to consume nutmeg is to
Nutmeg is native to the Banda □ Nutmeg has been traditionally
take one to two pinches of nutmeg
Islands of Indonesia but is now used to alleviate digestive issues.
powder and swallow it with honey,
widely cultivated in other tropical □ Nutmeg has been used in preferably after meals.
regions such as the Caribbean, Sri traditional medicine to improve
Lanka, and India. mood and relieve anxiety and
stress.
Ancient Uses:
□ Nutmeg has been used as a
□ The Arabs used nutmeg as
pain reliever for headaches and
medicine in the first century
toothaches.
A.D. Arab physicians used
the spice for various digestive Modern research:
ailments involving the mouth, Nutmeg, mace, and shell
intestines, liver, and spleen. It □ Nutmeg extract may help Dosage:
was also used to lighten freckles preserve muscle mass in older
adults, potentially preventing Experts recommend consuming
and skin blemishes. Later, only 1-2 pinches of nutmeg powder
Arab physicians became more age-related muscle wasting.
(289) once or twice a day.
particular in using nutmeg for
therapeutic purposes. It was □ Nutmeg’s antioxidant and anti- Synergies:
also used to cure kidney and inflammatory properties could
lymphatic ailments by the 11th be beneficial in preventing Nutmeg and Clove
century. It was introduced to the various oxidative stress and
The combination of clove and
Venetians by Arab traders, who, inflammatory-related conditions.
nutmeg extracts demonstrated
in turn, brought the coveted (290)
a potential synergistic effect in
spice to Europe. □ The essential oil derived from enhancing the sexual behavior of
□ Nutmeg is mentioned in the nutmeg can be used in the males.(292)
Vedas or foundational holy pharmaceutical, chemical, and
books of Hinduism. In a book he food industries as an all-natural Nutmeg can have
published in 1860, the German antimicrobial and cleaning psychoactive effects and
botanist K.F.P. von Martius agent.(291) should be used in very small
wrote about how the Hindus amounts — no more than a pinch
used nutmeg for cold fevers, foul Side Effects: in your recipes to avoid any adverse
breath, headaches, intestinal Nutmeg may be harmful in effects.

128
 OLIVE OIL

Olea europaea Extra Virgin Olive Oil (EVOO) is derived from the first pressing
of olives, yielding the highest quality oil with a distinct taste and

Olive Oil aroma. It’s rich in antioxidants, monounsaturated fats, and has
a low acidity level below 0.8%
Boosts Heart Health and Reduces Inflammation
Esteemed in Mediterranean cultures for millennia, extra virgin olive oil was a symbol of wealth and health in
ancient Greece and Rome. Hippocrates, the father of medicine, prescribed it for over 60 different ailments,
demonstrating its importance in traditional medicine. Today, EVOO is renowned for its heart-healthy properties
and as a culinary staple across the globe.
well as acting as a regulator of as a salad dressing, or in
intestinal microbiota.(778) marinades to enhance flavor
□ Consumption of the and nutritional value. It can
recommended daily amount of also be applied topically as a
extra virgin olive oil (EVOO) natural skin moisturizer or used
would cover about 50% of the to make homemade hair masks.
recommended daily allowance of Additionally, olive oil is available as
tocopherols and the polyphenol a supplement in capsule form.
intake recommended by the Dosage:
European Food Safety Authority.
(779) □ Oral: Incorporate 1-2 tablespoons
of EVOO into your daily diet.
□ EVOO has cardioprotective, Use it in salad dressings, for light
Region: antioxidant, anti-inflammatory, sautéing, or as a dip for bread.
Originally from the Mediterranean antidiabetic, and anticancer
properties due to unsaturated □ Topical: Apply a small amount
Basin, olive oil is now produced of EVOO to the skin or hair as
in various regions with similar fatty acids and minor
compounds like tocopherols. needed for moisturizing. For hair
climates, including parts of Europe, care, leave it in for 30 minutes
North Africa, and the Middle East. (780)
before washing for a deep
Ancient Uses: Side Effects: conditioning effect.

□ Cardiovascular Companion: While generally safe, excessive Synergies:

Ancient Greeks used olive oil to consumption of olive oil can lead
strengthen the cardiovascular to digestive issues like diarrhea. EVOO and Lemon juice
system and increase longevity. Individuals with gallbladder
problems or high cholesterol should Prepare ladolemono sauce by
□ Skin Elixir: EVOO has been consult a doctor before increasing combining EVOO and lemon juice
used for centuries as a natural olive oil in their diet. in a ratio of 3:1 and mixing it
moisturizer and protectant thoroughly. Use this mixture as a
against harsh environmental Parts used: sauce with grilled fish or apply it as
elements. Cold-pressed oil extracted from the a marinade.(781)
□ Digestive Aid: The Romans fruit of the olive tree
valued olive oil for its ability EVOO with other vegetables
to aid digestion and soothe
The fats from EVOO allow for the
stomach ailments.
better absorption of nutrients from
□ Anti-Inflammatory Agent: red, orange, and green fruits and
Historical records show that vegetables, allowing for synergistic
olive oil was applied to reduce benefits in salads and similar
inflammation and relieve pain, a dishes.(782)
practice still relevant today.
Use EVOO for cold dishes
Modern research: or low-heat cooking. This
Olive oil preserves its antioxidants and
□ Daily consumption of EVOO
flavor. Store it in a cool, dark place
provides ben cardioprotective, Preparations: and choose dark bottles to protect it
antioxidant, anti-inflammatory,
EVOO can be used in cooking, from light.
and antitumor benefits, as

129
 ONION

Allium cepa Onion is a bulbous plant known for its strong flavor
and pungent aroma. This vegetable is a staple in

Onion cuisines worldwide and is valued for its versatile use

in cooking as well as its numerous health benefits.
Natural Ally for Heart Health and Infection Resistance
Revered since ancient times, onions were used by the Egyptians both as a culinary ingredient and a symbol of
eternity in their burial rituals. In traditional medicine across various cultures, onions have been used to combat
colds, improve heart health, and reduce inflammation.

anticarcinogenic properties, cooked in a variety of dishes. They

antiplatelet activity, and can also be pickled, caramelized, or
antithrombotic effects due to used to make onion juice, which is
their rich content of flavonoids believed to have medicinal benefits.
and sulfur amino acids.(753)
Dosage:
□ Onions contain quercetin, which
protects against cataracts, Dietary: There is no specific dosage
cardiovascular disease, and for onions as they are commonly
cancer, as well as organosulfur consumed as part of a regular
compounds that lower blood diet. However, incorporating one
pressure and cholesterol levels. medium-sized onion into daily
(754) meals can contribute to its health
benefits.
□ Raw onion consumption may
Region: help prevent platelet-mediated
cardiovascular disorders.(755)
Onions are cultivated globally, with
China, India, and the United States □ Tearless onions significantly
being the largest producers. They reduce platelet aggregation and
thrive in a wide range of climates may help reduce weight gain.
but prefer mild to cool weather for (756)
optimal growth. □ Onions have anticancer,
antidiabetic, antioxidant,
Ancient Uses: antiplatelet, antihypertensive,
□ Respiratory Relief: Onions and antidepressant effects, as Whole and sliced onions
have been used as a traditional well as neuroprotective, anti-
remedy for respiratory issues inflammatory, and antiparasitic
like coughs and colds. effects.(757) Synergies:
□ Cardiovascular Support: Ancient
Side Effects:
healers recommended onions for
promoting heart health, owing Consuming onions is generally
to their ability to regulate blood safe, but they can cause Onion and Tomato
pressure and cholesterol levels. heartburn, allergic reactions, and
Eating onions with tomatoes can
gastrointestinal discomfort in some
□ Antimicrobial Agent: Onions be a very good combination, as
people. Individuals with a known
have been used for their tomatoes have a compound called
allergy to onions should avoid them.
antimicrobial properties, helping lycopene, which is best absorbed in
to prevent infections. Parts used: the body with the help of onions.
(758)
Modern research: The bulb of the onion is the most
commonly used part, either
□ Onion consumption reduces
consumed raw or cooked in various
lipids in blood plasma by 15% Onion and Lemon juice
dishes.
and improves oxidative status
in blood serum in both male Onions are good for our gut health
Preparations: if combined with lemon juice.(759)
and female animal models
Onions can be eaten raw in salads,
consuming a high fat diet.(752)
sandwiches, and dressings, or
□ Onions are a versatile crop with

130
 OREGANO

Origanum vulgare Oregano is a perennial herb with oval-shaped

leaves and small purple or white flowers.

Oregano It grows up to 60 cm (2 feet) tall and has a

strong, pungent aroma.
Digestive Aid and Antioxidant Powerhouse
Oregano is popular in Mediterranean cuisine. This aromatic herb brings pizzas, pastas, and grilled meats to life
while also treating various ailments. It’s rich in antioxidants, antibacterial, anti-inflammatory, and antiviral
properties.

while sleeping to have psychic Oregano can be consumed fresh

dreams. or dried as a culinary herb, taken
□ The herb also made its way to orally as a supplement in capsule or
China, where it was believed to tincture form, or applied topically
help with fever, vomiting, and as an essential oil.
upset stomach. Oregano was not Dosage:
widely used in the United States
until after World War II when Take up to 2 tbsp fresh or 1 tsp
soldiers discovered the herb and dried oregano daily. When using
brought it back. oregano essential oil on skin, dilute
with a carrier oil (1-2 drops per tsp),
□ Oregano has been used to treat apply topically up to twice daily.
digestive issues such as bloating,
indigestion, and diarrhea.

Region: □ Oregano has been used topically

to treat acne and dandruff.
Oregano is native to the
Mediterranean region, but it is now Modern research:
widely cultivated around the world. □ Oregano has antimicrobial
Ancient Uses: and antioxidant properties, Oregano in various forms
and potential benefits for
□ Oregano’s origin can be traced to cardiovascular health, the Synergies:
Greece, where it was first used. nervous system, and reducing
According to Greek mythology, inflammation.(293) Oregano, Clove, and Cinnamon
Aphrodite created it as a symbol A blend of clove, oregano, and
of joy and planted it in her □ Oregano’s flavonoids and
phenolic acids show potential cinnamon essential oils effectively
garden. eliminates and inhibits the growth
antioxidant, anti-inflammatory,
□ The word “oregano” comes from and anti-cancer health benefits, of bacteria in food, showcasing
the Greek “oros” (mountain) and with long-term consumption their potential as natural food
“ganos” (joy), representing “joy linked to a decreased risk of preservatives.(296)
of the mountains.” various chronic diseases.(294)
□ Oregano was embraced by the Oregano and Cranberry
□ Oregano oil can stop or prevent
Romans for its flavor and ease the HIV-1 virus from entering Combining a few drops of oregano
of cultivation, spreading its the body, potentially slowing essential oil and coconut oil with
use throughout Europe and disease progression and reducing cranberry juice significantly
Northern Africa. resistance development.(295) enhances its ability to eradicate
□ In the Middle Ages, it had bacteria that cause urinary tract
medicinal uses, like relieving Side Effects: infections.(297)
coughs, indigestion, and Mild side effects include stomach
rheumatism. upset. Oregano and Thyme
□ In the Elizabethan era, oregano A combination of oregano and
Parts used:
was used in spells for happiness, thyme essential oils shows
tranquility, luck, health, Leaves synergistic antibacterial activity and
protection, and letting go of a may be diluted and applied topically
Preparations: to prevent bacterial infections.(298)
loved one. People would wear it

131
 PASSIONFLOWER

Passiflora incarnata Passionflower is a vine with delicate, purple,

pink, or white flowers and edible fruits. The

Passionflower leaves are divided into five lobes and have a

pointed tip.
Anxiety Relief and Sleep Aid

Passionflower is a popular herb in indigenous American traditional medicine, where it is used to treat various
conditions, including anxiety, insomnia, and pain. It is believed to have analgesic, antispasmodic, and sedative
properties. Passionflower is also a natural remedy for digestive issues and helps reduce menopausal symptoms.
to treat digestive issues such Flowers, leaves, and stems
as indigestion, bloating, and
anxiety-related diarrhea. Preparations:
□ Menopausal symptoms: Passionflower can be consumed as a
Passionflower has been used to tea, taken orally as a supplement in
help reduce hot flashes, night capsule or tincture form, or applied
sweats, and other menopausal topically as an essential oil.
symptoms.
Dosage:
□ Passionflower has been used to
For passionflower tea, drink
help alleviate pain associated
1-2 cups daily. When using
with conditions such as
passionflower oil, dilute 1-2 drops
headaches, muscle spasms, and
with carrier oil per teaspoon; you
menstrual cramps.
can apply topically up to twice daily.
Modern research:
Region:
□ The butanolic extract from
Passionflower is native to the
passionflower has the ability
Americas but is now cultivated in
to reduce symptoms related
many parts of the world.
to Parkinson’s disease and
Ancient Uses: dementia, which may be due to
its antioxidant properties.(299)
□ Native American tribes of the
Southeast used passionflower □ Passionflower may be an effective Dried passionflower parts
both medicinally and as treatment for neuropsychiatric
conditions, with studies showing Synergies:
nourishment. The Cherokee
boiled and fried the young reduced anxiety levels in those
shoots, blending them with other who took it.(300) Passionflower and Lemon balm
culinary greens, and used the □ Passionflower was one of the Combining passionflower and
plant externally as a poultice. effective alternative treatments lemon balm essential oils in diffuser
□ Spanish missionaries and other for anxiety and depression, with has shown potential in reducing
European settlers promoted a low risk of side effects. It could hypomanic or manic symptoms.
passionflower as a medical herb also benefit cancer patients (302)
throughout their migrations. By looking to reduce the amount of
the 18th century, it had gained medication they take and related
Passionflower and St. John’s wort
such recognition that botanists side effects.(301)
Using a small amount of St.
began singing the praises of
Side Effects: John’s wort extract along with
passionflower worldwide.
Passionflower is safe for flavoring passionflower extract, can
□ Passionflower has been potentially have positive effects in
meals and tea for a week or as
traditionally used to help reduce treating depression.(303)
medicine for up to 8 weeks but may
anxiety and promote a sense
cause dizziness and sleepiness. For a calming effect, steep
of calm and relaxation, which
Avoid during pregnancy due to the passionflower in hot, not
makes it an effective natural
risk of premature labor and uterine boiling, water to preserve its
sleep aid that improves sleep
complications. delicate flavonoids that contribute
duration and quality.
Parts used: to its sedative properties.
□ Passionflower has been used

132
 PEPPERMINT

Mentha piperita Peppermint is a perennial herb that grows up to 90 cm (35

inches) tall. It has square-shaped stems and green, serrated

Peppermint leaves with a reddish vein running through the center. It

produces small, purple, or white flowers on spikes.
Digestive Relief and Headache Alleviator
Peppermint is a popular herb known for its refreshing and invigorating aroma. It has a history of medicinal use,
dating back to ancient civilizations in Egypt and Greece. Peppermint is used to aid digestion, alleviate headaches,
and freshen breath. The name “peppermint” comes from the Latin words “mentha,” meaning mint, and “piperita,”
meaning pepper. Peppermint is often used in breath fresheners and toothpaste.
pleasant scent, using it to cover Leaves
synagogue floors during special
occasions. Dosage:
□ In the Middle Ages, monks used □ Peppermint oil: Adults can take
it to polish teeth, and cheese 270 to 1350 mg orally per day
makers discovered its ability for up to 4 weeks. For topical
to keep rodents away from application, dilute it with carrier
storerooms. oil and use up to thrice daily.
It can also be found in gels,
□ It was mentioned in the Icelandic creams, essential oils, and rinses.
Pharmacopoeias in 1240 AD as
an herbal remedy. □ For peppermint in tea, have no
more than 3 cups daily.
□ Peppermint has a natural
calming effect on the digestive
Region: system.
Peppermint is native to Europe and □ Peppermint has been used to
Asia but is now cultivated in many alleviate headaches and tension.
regions worldwide.
Modern research:
Ancient Uses: □ Peppermint was found to have Peppermint oil
□ Peppermint usage dates back to positive effects on reducing
1500 B.C., with 3,000-year-old elevated lipid levels caused by Synergies:
dried leaves found in Egyptian fructose and also had strong
pyramids. antioxidant capabilities, Peppermint, Eucalyptus, and
□ The Ebers Papyrus from 1550 according to a 2011 study.(304) Ethanol
B.C. listed mint as a remedy for □ Peppermint has potential The combination of peppermint
stomach pains, and it was highly analgesic effects in both central oil, eucalyptus oil, and ethanol can
valued in ancient Egypt, even and peripheral parts of the body. enhance cognitive performance
used as a form of currency. (305) (such as working memory and
□ AncientGreeks had conflicting □ A 2016 study found that problem-solving), induce muscle
opinions on peppermint – extracts and essential oils relaxation, and promote mental
scholars thought it discouraged from peppermint show strong relaxation.(307)
procreation, while it was antimicrobial properties, making
prohibited for soldiers to it a potential source of natural Peppermint and White tea
consume to maintain discipline. antibiotics.(306)
White tea combined with
□ Ancient Romans used Side Effects: peppermint exhibits antibacterial
peppermint to add flavor dishes, and anti-inflammatory effects.(308)
sauces, and wine, and it was Peppermint consumption can cause
also used decoratively for festive dry mouth, heartburn, nausea,
crowns. and vomiting. Avoid applying Peppermint and Sweet basil
peppermint to infants’ or young
□ The Bible mentions mint in Mixing Peppermint and sweet basil
children’s face or chest to prevent
Luke 11:39 as one of the herbs essential oils in an equal amount
breathing problems.
the Pharisees tithed, and was found to enhance the antifungal
ancient Hebrews appreciated its Parts used: properties of basil oil.(309)

133
 PINEAPPLE

Ananas comosus The pineapple plant has long, spiky leaves and sweet,
juicy fruit. Pineapple is a source of bromelain, a group

Pineapple of enzymes found in the plant’s stem and fruit.

Anti-Inflammatory and Digestive Aid

Pineapple, a tasty fruit packed with vitamins and minerals like vitamin C, manganese, and bromelain, is renowned
for its centuries-old use in traditional medicine. It’s prized for its anti-inflammatory and digestive properties,
making it a go-to remedy for various health issues. Additionally, bromelain is thought to enhance the immune
system and promote wound healing.
communities for centuries. It cause intense vomiting. Bromelain
was used to tenderize meat, is generally safe but can lead to
promote wound healing, and aid diarrhea, nausea, skin rash, and
digestion, among other uses. vomiting. Eating a large amount of
□ Bromelain has been used to pineapple can also cause swelling of
treat wounds and enhance the the mouth and cheeks.
absorption of antibiotics. It also Parts used:
relieves cardiovascular disorders,
diarrhea, and osteoarthritis. Stem and fruit
□ Pineapple has been traditionally Preparations:
used to boost the immune
Pineapple can be consumed
system and treat infections.
fresh. Bromelain supplements are
This is believed to be due to
available in capsule, cream, powder,
pineapple’s high vitamin C
and tincture form.
content.
Region: □ Pineapple has been used to Dosage:
Pineapple is believed to have reduce inflammation in the Bromelain has been safely
originated in the Brazilian joints. administered in doses of up to 240
rainforests. The native tribes in mg daily for one year. Adults have
□ Pineapple has been used to speed
this area harvested pineapples been given 40-400 mg daily, orally,
up healing and reduce swelling.
and spread them all over Central and for a maximum of 13 months.
and South America. Pineapple has Modern Research:
become popular worldwide and is
□ Bromelain, naturally present in
grown in tropical regions.
pineapple stems, can be used
Ancient Uses: to provide neuroprotection for
the brain and to symptoms
□ Pineapple is believed to have
associated with several
originated in South America,
neurodegenerative diseases.
specifically in Brazil. After
(310)
its introduction to Europe,
Christopher Columbus and his □ The presence of bromelain and Pineapple fruit and juice
crew imported it and began its associated phytochemicals
growing it in greenhouses. It such as Vitamin C and flavonoids
eventually became a luxury item found in pineapple extract Synergies:
primarily enjoyed by the wealthy demonstrated an antibacterial
and the elite. effect.(311)
□ Bromelain is a mixture of □ Pineapple consumption reduces Pineapple and Boswellia
enzymes found exclusively in cardiac oxidative stress and
Taking a supplement containing
pineapples, mainly in the fruit inflammation in high cholesterol
boswellia and bromelain can
and stems. These enzymes have diet-fed animal models, which
provide a safe means of alleviating
been extensively researched for means that it has potential heart
pain, joint stiffness, and physical
their potential benefits. While health benefits.(312)
disability in people with different
bromelain was only identified forms of osteoarthritis.(313)
in 1891, pineapple has been
Side Effects:
used medicinally by tribal Drinking unripe pineapple juice can

134
 PLANTAIN

Plantago major Plantain is a perennial herb with broad, oval-shaped

leaves that grow up to 30 cm (12 inches) long. It

Plantain produces small, green flowers on a spike that rises from

the center of the plant.
Wound Healing and Respiratory Soother
Plantain has a long history of medicinal use, dating back to ancient civilizations in Europe and Asia. It is known
for its astringent, anti-inflammatory, and antioxidant properties and is used to treat various skin conditions and
wounds. It is also used to alleviate digestive and respiratory issues. The name “plantain” comes from the Latin
word “plantago,” which means “sole of the foot.”
elements that help in the Meanwhile, when applied topically
restoration of damaged tissues. to the skin, plantain cream is safe
□ Plantain leaves can be steeped in for up to 2 weeks. Nevertheless, it
oil and used to treat conditions may trigger allergic skin reactions
like cradle cap or diaper rash. in some individuals.

□ In southern Europe, plantain Parts used:

was used to treat scorpion stings Leaves, roots, and seeds
and snake bites, which led to its
folk names “snake plant” and Preparations:
“serpent tongue.” Farmers also
Plantain can be consumed orally as
used plantain to heal severe cuts
a capsule, extract, or tea. It can also
caused by scythes and sickles
be applied topically as an infusion
during the harvest season.
or poultice. Plantain can also be
Region: □ Plantain has been traditionally eaten as is (it must be cooked first).
used to treat diarrhea and
Plantain is native to Europe and
indigestion.
Asia but is now found throughout
the world, often in areas with □ Plantain has been used to treat
disturbed soil. bronchitis, asthma, and allergies.
□ Plantain has anti-inflammatory
Ancient Uses:
and antioxidant properties that
□ Plantain was once regarded as make it effective in treating
a sacred herb. It is indigenous various skin conditions, Plantain poultice
to North America, Asia, and including eczema, poison ivy,
Europe. For thousands of years, and rashes. Dosage:
plantain leaves were used to
□ Plantain’s astringent properties The most common way that adults
treat heart ailments, respiratory,
have been used topromote have used plantain seed is by orally
stomach, and urinary problems,
healing and stop bleeding. ingesting doses of 1000-1200 mg,
rheumatism, skin irritations,
sore muscles, and sore throats. 2-3 times per day, for 8-12 weeks.
Modern research: In addition to being consumed,
□ Native Americans used plantain □ Plantain preparations have plantain is also used in creams and
leaves to cure fever and wounds, demonstrated potential for mouthwashes.
as well as dog, insect, and treating bleeding gums, viral
snake bites. The medicinal diseases, and other ailments.
characteristics of plantain are (314)
found in its wide, ribbed leaves,
which contain a soothing, □ A 2012 study indicates that
mucilaginous liquid. A remedy plantain leaves possess healing
still in use today is to chew on a properties, as demonstrated
plantain leaf to create a simple by water and ethanol-based
poultice for minor wounds, extracts.(315)
skin irritations, and stings. The Side Effects:
benefit comes not just from the
leaf but also from human saliva, When taken orally for 8-12 weeks, Various plantain preparations
which includes antimicrobial plantain is considered safe.

135
 POMEGRANATE

Punica granatum The pomegranate is a fruit-bearing deciduous shrub with

glossy, leathery leaves and bright red flowers. It can grow up

Pomegranate to 5-8 meters (16-26 feet) tall. The fruit is round, with a thick,
inedible skin and hundreds of edible seeds known as arils.
Boosts Heart Health and Fights Inflammation
Esteemed in ancient cultures, from the lavish feasts of Persian kings to the lush gardens of Babylon, the
pomegranate has been a symbol of prosperity and health. Its name derives from the Latin words “pomum” (apple)
and “granatum” (seeded), reflecting its unique appearance. Today, pomegranate is celebrated for its potent
antioxidant properties and health benefits.
and was used in various rituals fresh, as juice, or in extract form.
and remedies to aid conception. The seeds and juice are added to
salads, desserts, and smoothies.
Modern research: The peel is dried and used in tea
□ Pomegranate juice consumption or powdered for supplements.
significantly reduces both Look for recipes in this book to
systolic and diastolic blood incorporate pomegranate into your
pressure.(703) diet creatively.
□ Pomegranate juice shows Dosage:
potential as an anti-
inflammatory agent for chronic □ Oral: Drink 8-12 oz of
inflammatory diseases like pomegranate juice daily for heart
inflammatory bowel disease, health and antioxidant benefits.
rheumatoid arthritis, metabolic For digestive issues, consume
Region: half a cup of pomegranate seeds
disorders, and cardiovascular
Native to the region extending disorders.(704) with meals.
from Iran to northern India, □ Topical: For skin inflammation,
pomegranates have been cultivated □ Pomegranate fruits, seeds,
and peels show potential for apply pomegranate seed oil
throughout the Mediterranean directly to the affected area, or
region since ancient times. They managing health by combating
the negative effects of free use skincare products containing
thrive in semi-arid regions with pomegranate extract as per
mild winters and hot summers. radicals and by modulating
enzymes linked to liver and instructions.
Ancient Uses: heart disease development and
progression.(705)
□ Heart Protector: Ancient
Ayurvedic medicine used □ Pomegranates might be useful
pomegranate to strengthen in treating prostate cancer,
the heart and improve blood skin cancer, osteoarthritis, and
circulation. diabetes, as well as helping
prevent heart disease, heart Pomegranate
□ Inflammation Fighter: Historical
texts from Greece show that
attacks, and strokes.(706) Synergies:
pomegranate was used to reduce Side Effects:
inflammation and treat arthritis. Pomegranate and Antibiotics
Pomegranate is generally safe, but
□ Digestive Aid: In ancient Egypt, A study found that pomegranate
its juice may interact with certain
pomegranates were used to juice exhibits a synergistic
medications, like blood thinners
combat digestive disorders and antibacterial effect when used with
and ACE inhibitors. Excessive
to expel tapeworms. standard antibiotics ampicillin and
consumption can cause digestive
gentamicin.(707)
□ Immunity Booster: Traditionally, upset. Allergic reactions are rare but
pomegranate juice was possible.
Pomegranate and Chia seed
consumed to boost immunity
and fight against common Parts used: The combination of chia seed and
infections. Fruit, juice, peel, and seeds pomegranate fruit extracts could be
a promising approach for managing
□ Fertility Enhancer: In Persian
Preparations: skin pigmentation by inhibiting
culture, pomegranate was
Pomegranate can be consumed melanin biosynthesis.(708)
regarded as a symbol of fertility

136
 PSYLLIUM

Plantago ovata A small, unassuming plant with narrow, lance-

shaped leaves and a towering flower stalk. The

Psyllium flowers give way to small, gel-coated seeds, the

source of the highly beneficial Psyllium husks.
Digestive Health and Cholesterol Management
Psyllium might be unassuming in appearance, but its effects are significant. Although it’s not the most
aesthetically pleasing plant, this modest herb is celebrated for its powerful contribution to digestive well-being
and its remarkable dietary fiber content.
beneficial for individuals with teaspoon with water and take up
diabetes. to three times per day.

Modern research: □ Powder and Capsules: A

convenient, no-fuss way to
□ The American College of incorporate Psyllium into your
Gastroenterology recommends wellness routine. Take as much
psyllium as the sole fiber as is recommended by your
supplement to treat constipation healthcare provider.
and irritable bowel syndrome.
According to the FDA, psyllium □ Psyllium should be taken with
provides five major health plenty of water and gradually
benefits: lowering cholesterol, increased to prevent potential
improving glycemic control, digestive discomfort.
decreasing energy intake/weight
Region: loss, decreasing blood pressure
Psyllium, a low-growing herbaceous due to weight loss, and aiding
plant, thrives in the sandy and silty with regularity.(513)
soils of the Mediterranean region, □ Psyllium polysaccharides could
North Africa, and parts of Asia, be a possible natural antioxidant
particularly India, which is the and anti-cancer agent.(514)
world’s leading producer today.
□ A systematic review of
Ancient Uses: randomized controlled Psyllium seeds and husks

□ Psyllium seeds, with high trials found that consuming

mucilage content, historically psyllium significantly reduced
triglycerides, low-density Synergies
promoted digestive regularity
and addressed gastrointestinal lipoprotein, fasting blood sugar,
issues. and hemoglobin A1c levels in
diabetic patients.(515) Psyllium and Wheat bran
□ Psyllium husk, a traditional
remedy, aids digestion by adding □ The efficacy of psyllium seed Wheat bran in combination with
bulk to stool, facilitating its in treating constipation and psyllium may reduce the risk of
passage through the intestines, gastroesophageal reflux disease colon cancer, particularly for those
and relieving constipation. (GERD) in patients is very high. accustomed to unhealthy western
The results showed that Psyllium diets.(517)
□ Psyllium is used to manage seed was more successful in
cholesterol levels; its soluble alleviating GERD and decreasing
fiber binds to cholesterol in its recurrences than omeprazole.
the digestive tract, potentially (516) Psyllium and Chitosan
reducing LDL (bad) cholesterol
A blend of chitosan and psyllium in
and promoting heart health. Parts used: a ratio of 1:2 to1:4 in your diet can
□ As a traditional remedy for The husks (outer coating) of the potentially minimize the absorption
blood sugar management, Psyllium seeds of triglycerides and fats in the
psyllium’s soluble fiber slows gastrointestinal tract, thus allowing
carbohydrate digestion, leading Preparations: for greater weight loss and weight
to a gradual release of glucose □ Whole Husks: Can be mixed with management benefits.(518)
into the bloodstream, potentially water or other liquids. Mix 1

137
 PURSLANE

Portulaca oleracea Purslane is a low-growing, succulent plant with

small, bright green leaves and tiny yellow flowers.

Purslane This hardy plant thrives in many environments,

commonly seen even in cracks of sidewalks.
Antioxidant and Anti-inflammatory Properties
Often overlooked as a common weed, purslane is actually a hidden gem in the culinary and medicinal world. It’s
been a dietary staple in Mediterranean and Middle Eastern cultures for centuries, prized for its nutritional value
and versatility.
antidiabetic, antioxidant, anti- Side Effects:
inflammatory, antiulcerogenic, While generally safe, some may
and anticancer activities.(574) experience mild gastrointestinal
□ Purslane is highly nutritious, has discomfort. Due to its high oxalate
essential minerals, vitamins, content, individuals prone to
and proteins, and contains kidney stones should consume it in
omega-3 fatty acids, which are moderation.
beneficial for typical wellbeing,
cardiovascular health, and Parts used:
immune system support.(575) Primarily the leaves, but the stems
□ Purslane contains unique and flower buds are also edible and
phytochemical compounds that beneficial.
provide distinct dietary benefits,
Dosage:
Region: including reducing the risk of
chronic diseases.(576) There’s no specific dosage for
Originally from Eurasia and Africa,
purslane as it’s commonly
purslane is now found worldwide,
consumed as a food. However,
including across the United States.
when used medicinally, it’s typically
Ancient Uses: eaten fresh in salads, cooked like
spinach, or juiced. For concentrated
□ In ancient Greece, purslane was extracts or supplements, follow the
used not just as food but also manufacturer’s guidelines.
for its antioxidant and sugar-
lowering properties. Synergies:
□ In Chinese medicine, it’s
been historically used to
treat infections and improve Purslane and Yogurt
digestion. Purslane contains high levels of
□ Middle Eastern cultures have oxalates, which, while having no
long utilized purslane for its metabolic utility in the body, are
cooling and healing effects, excreted as waste. One can consider
especially in treating skin incorporating yogurt with raw
ailments and improving gut purslane leaves to mitigate the
health. oxalate content and make use of
the nutrients present in both yogurt
Modern research: and purslane.(577)
□ Purslane is rich in
polyunsaturated essential fatty
Purslane, Lemon, and Honey
acids alpha-linolenic acid and
linoleic acid, which are essential The mixture of purslane leaf extract,
for normal human growth, 1 tsp lemon juice, and honey taken
health promotion, and disease 3 times a day synergisitically treats
prevention.(573) conditions like oral, nasal,or rectal
bleeding.(578)
□ Purslane is reported to possess Purslane leaves and stems
neuroprotective, antimicrobial,

138
 RASPBERRIES

Rubus idaeus Raspberries are small, delicate berries known for

their vibrant red hue and sweet yet tart flavor. These

Raspberries berries are made up of many tiny individual segments

called drupelets, each containing its own seed.
Enhances Immune Function and Aids Digestion
Valued since ancient times, raspberries were considered a luxury and a medicinal fruit in Roman and medieval
times. They have been used in folklore and traditional medicine across Europe and North America for various
health benefits.
prevent weight gain and increase health. Raspberry leaf tea
overall mobility in male animal can be consumed 1-2 times
models on a high-fat diet.(693) daily, especially by women for
□ Black raspberry extracts help menstrual or pregnancy-related
optimize antioxidant activity in support.
the body and have anti-diabetes □ Topical: Raspberry-based
properties as well.(694) skincare products, rich in
antioxidants, can be applied
Side Effects: as per product instructions to
Generally safe for most people, enhance skin health.
but overconsumption can lead
to gastrointestinal discomfort. Synergies:
Raspberry ketone supplements
Region: should be used cautiously as they Raspberry and Adzuki bean
may affect blood sugar levels.
Native to Europe and Northern Combining raspberry and adzuki
Asia, raspberries are now widely Parts used: bean extracts demonstrated
cultivated in temperate regions enhanced antioxidant interactions.
Berries, leaves (695)
around the world, especially in the
United States, Russia, and Poland.

Ancient Uses:
□ Digestive Aid: Rich in dietary
fiber, raspberries have been used
to promote healthy digestion and
relieve constipation.
□ Women’s Wellness: Traditionally,
raspberry leaf tea has been used
to ease menstrual discomfort
and during pregnancy to
strengthen the uterus. Fresh raspberries
□ Immunity Booster: Their high
vitamin C content made them Preparations:
a popular choice for boosting
immune system health and Raspberries can be eaten fresh,
preventing scurvy. frozen, or dried. They are popular
in desserts, jams, and as a topping
Modern research: for cereals and yogurt. Raspberry
□ The consumption of raspberries leaf tea is a common herbal remedy,
promotes human health through especially for women’s health.
the intake of antioxidants, Dosage:
including cyanidin and
pelargonidin anthocyanins.(692) □ Oral: A daily serving of a half-
cup of fresh raspberries is
□ Raspberry ketone and phenolic- recommended for general
enriched raspberry extract both

139
 RAW HONEY

Raw honey is unprocessed honey, directly taken from the honeycomb.

It’s a natural sweetener and contains a range of compounds like

Raw Honey antioxidants, enzymes, and minerals. Unlike regular honey, it’s not
pasteurized, filtered, or processed, retaining its natural benefits.
Natural Antioxidant and Wound Healer
Raw honey is more than just a sweet treat. Ancient Egyptians offered it to their gods and used it as an embalming
fluid. Its therapeutic properties are well-documented in Ayurveda and traditional Chinese medicine. Raw honey’s
antibacterial and antifungal properties help in wound healing and fighting infections.
□ Raw honey possesses nootropic either consumed directly or
effects, such as memory- mixed in tea, yogurt, or spread
enhancing benefits, and on bread.
neuropharmacological activities □ Topical: Apply a thin layer on
like anxiolytic, antinociceptive, minor wounds, burns, or as part
anticonvulsant, and of a face mask mixture.
antidepressant activities.(767)

Side Effects:
Synergies:
While raw honey is safe for most
adults, it should not be given to
infants under one year due to the Raw honey and Thyme
risk of botulism. People with pollen
Raw honey and thyme essential
allergies should use it cautiously.
Region: oil exhibit synergistic antifungal
Parts used: effects, inhibiting the growth of
Raw honey can be found worldwide.
disease-causing fungal species.
The specific properties and taste The honey extracted directly from (768)
depend on the types of flowers the the honeycomb
bees visit.
Raw honey and Garlic
Ancient Uses:
The combination of honey and
□ Immune System Booster: Its
garlic can lower your blood pressure
antioxidant properties have
and bad cholesterol levels in the
made it a go-to solution for
body, fight with cold and flu,
boosting the immune system and
improve your digestion, treat many
fighting colds.
digestion-related diseases, and
□ Wound Healer: Used in boost your immune system.(769)
traditional medicine for skin
wounds and burns, raw honey
has natural antibacterial Raw honey and Ginger
qualities.
15% raw honey combined with 5%
□ Digestive Aid: It’s been used ginger extract has been shown to
to soothe sore throats, aid Raw honey
maintain the biochemicals with
digestion, and alleviate the highest organoleptic quality
gastrointestinal disorders. Preparations: throughout long-term storage. This
Raw honey can be consumed combination is effective in boosting
Modern research:
directly or used as a natural the immune system.(770)
□ Raw honey has antioxidant, anti- sweetener in beverages, yogurts,
inflammatory, antimicrobial, and breakfast cereals. It’s also used
anticancer, antidiabetic, topically in homemade face masks For coughs, raw honey is
and protective effects on or as a natural ointment for minor more effective than processed
various systems, including burns and cuts. honey. Its antimicrobial
cardiovascular, nervous, properties are more potent in its
respiratory, and gastrointestinal Dosage: raw form.
systems.(766) □ Oral: 1-2 teaspoons per day,

140
 RED CLOVER

Trifolium pratense Red clover is a perennial herb with pinnately

compound leaves that grow up to 20 cm

Red clover (8 inches) long. It produces pink or purple

flowers arranged in a dense, spherical shape.
Menopausal Comfort and Cardiovascular Support

Red clover has a rich history of use in Europe and Asia. It’s known for addressing various health issues, including
respiratory problems, skin conditions, menopausal symptoms, and promoting heart health, thanks to its blood-
purifying properties. Its name comes from the reddish color of its blossoms.
has been traditionally used to Topical use for 4 weeks is also safe.
treat conditions such as gout and Red clover can mimic estrogen, so if
arthritis. increased estrogen is a concern due
□ Red clover is high in antioxidants to a medical condition, avoid it.
and has been traditionally used Parts used:
to support cardiovascular health.
Flowers and leaves
□ It is rich in isoflavones and
has been traditionally used to Preparations:
alleviate menopausal symptoms
Red clover can be consumed orally
such as hot flashes and night
as a tea, capsule, or extract. It can
sweats.
also be applied topically as an
□ Red clover has been traditionally infusion or poultice.
Region: used to treat respiratory
Red clover is native to Europe and problems such as bronchitis and
Asia but is now found throughout asthma.
the world, often in areas with □ Red clover has been used
disturbed soil. topically to treat various skin
conditions, including eczema
Ancient Uses: and psoriasis.
□ Red clover was highly regarded
in Ancient Greece and Rome. It Modern research:
served as a valuable source of □ Red clover sprouts possess potent Dried red clover flowers
animal feed and was particularly phytoestrogens and can be Dosage:
important for cattle farming and used as a dietary supplement to
feeding war horses. alleviate menopausal symptoms For oral consumption, typical red
such as cramping, hot flashes, clover dosages range from 40-80
□ During the Middle Ages,
and others.(316) mg daily for up to one year. Red
Europeans considered red clover
clover tea is commonly consumed
a symbol of prosperity and good □ A study suggested that women by the cup, up to three times a day.
health. In the East, traditional who take red clover for Alternatively, red clover capsules of
Chinese medicine used red menopausal symptoms may 40-80 mg can be taken up to three
clover as a remedy for whooping also benefit from normalized times daily.
cough. cholesterol levels.(317)
□ Red clover was introduced to □ A 2020 study showed that red Synergies:
North America by European clover extracts have substantial
immigrants in the 16th century. antioxidant potential, thus Red clover and Hop
Native Americans used it as a providing the body with
food source, and people in the protection from free radicals. The blend of red clover and hop
Ozarks used it as medicine. The (318) extracts can relieve menopausal
Pennsylvania Dutch also used symptoms, normalize blood
it to treat croup, similar to how Side Effects: circulation, and improve various
Ancient Chinese practitioners Red clover is safe in doses up to symptoms like disability, weight
used it. 80 mg daily for one year. Possible gain, hot flashes, hyperlipidemia,
side effects include muscle aches, and osteoporosis in menopausal
□ Red clover is thought to have women.(319)
blood-purifying properties and nausea, and vaginal spotting.

141
 REISHI MUSHROOM

Ganoderma lucidum Reishi mushrooms are fungi that grow on

deciduous trees and logs. They have a kidney-

Reishi mushroom shaped reddish-brown appearance, and a

long stem.
Immune Booster and Stress Reliever
These mystical fungi work wonders in boosting immunity, melting stress and anxiety, and championing heart
health. Deeply revered in traditional Chinese medicine, reishi is highly prized as a remedy for respiratory
conditions like asthma and bronchitis.

quality, and as an adaptogen as tea.

to counter the human body’s
response to stress. Dosage:
Adults intake oral doses of
Modern research: 1400-5400 mg per day. Reishi
□ Reishi mushroom could mushroom extracts have also been
be beneficial as a dietary administered in smaller amounts.
supplement to improve the
physical performance of
individuals with fibromyalgia.
(320)
□ Reishi mushroom has a
compound called GLIS It
stimulates the activation of
Region: immune cells, promotes the
Reishi mushrooms are native to production of antibodies and Dry reishi mushrooms strips
East Asia but are now grown in immune-modulating substances,
many other parts of the world. and enhances the body’s ability
to fight tumors.(321)
Ancient Uses:
□ Reishi mushroom extract shows Synergies:
□ Reishi, known as “Lingzhi” in potential anti-inflammatory,
ancient China, was considered a anticancer, and anti-metastatic
rare and potent herb, believed to properties, suggesting its
provide overall health benefits potential use in treating Reishi mushroom and Green tea
and balance the body’s life force. melanoma and triple-negative Combining green tea extract and
□ It was used in traditional Chinese breast cancer.(322) reishi mushroom extract might be
medicine to affect the heart, helpful in the fight against breast
kidneys, liver, and lungs, as well Side Effects: cancer, by slowing down the tumor
as to alleviate asthma and cough. In some individuals with specific growth and spread of aggressive
□ In Japan and Korea, reishi was bleeding disorders, consuming breast cancer cells.(323)
valued for boosting energy, high amounts of Reishi mushroom
promoting emotional calmness, may elevate the risk of bleeding.
enhancing the immune system, Additionally, Consuming it can lead
to several side effects, including Reishi mushroom and Cat’s claw
and supporting longevity.
dizziness, dry mouth, itching, The combination of cat’s claw water,
□ Red reishi is known for its heart- nausea, stomach upset, and rash. medicinal mushroom (Cordyceps,
protective properties, reducing almond mushroom, maitake,
cholesterol and blood pressure. Parts used: turkeytail, and reishi mushroom),
□ White reishi helps with Whole mushroom or mushroom nicotinamide, and zinc offers health
respiratory health, aiding extracts benefits, including reduced pain,
conditions like asthma and fatigue, weight loss, and decreased
bronchitis. Preparations: DNA damage in peripheral blood.
Reishi mushrooms can be (324)
□ Reishi mushrooms have also
been used to reduce stress and consumed as a supplement in
anxiety, to promote better sleep capsule or powder form or brewed

142
 RHODIOLA ROSEA

Rhodiola rosea Rhodiola rosea is a perennial plant that grows to a height

of about 30 cm (12 inches). It has pale green leaves and

Rhodiola rosea yellow or pink flowers that bloom in the summer. The
plant has a thick, fleshy root that is used medicinally.
Enhances Mental and Physical Stamina, Reduces Stress
Rhodiola rosea is a herb with a long history of use in traditional medicine. It is commonly known as “golden
root” or “arctic root” due to its ability to grow in cold, mountainous regions. Rhodiola rosea is believed to have
adaptogenic properties, which can help the body adapt to physical and mental stress. It is also thought to have
antioxidant and anti-inflammatory effects.
promote longevity. for individuals with autoimmune
□ Rhodiola rosea is commonly used diseases such as multiple sclerosis
to help reduce stress and anxiety. (MS) and rheumatoid arthritis
It is believed to have a calming (RA), among others.
effect on the nervous system. Parts used:
□ Rhodiola rosea may improve Root
memory, learning, and problem-
solving skills.
□ It is sometimes used as a
performance-enhancing
supplement due to its potential
to increase energy and reduce
Region: fatigue. Rhodiola rosea root
Rhodiola rosea is native to the
arctic regions of Europe and Asia, Modern research: Preparations:
including Russia, Sweden, and □ Rhodiola rosea may alleviate Rhodiola rosea is most commonly
China. symptoms of mild to moderate taken as a supplement in capsule
depression and mild anxiety, and or extract form. It can also be
Ancient Uses: may also enhance mood.(325) consumed as tea.
□ In the 13th century BCE, Greeks □ Rhodiola rosea components
traded across the Aegean Sea Dosage:
display anti-inflammatory
and reached Colchis, now and neuroprotective effects, Adults can use Rhodiola rosea
Georgia, where they found suggesting therapeutic potential orally in doses ranging from 100 to
ideal conditions for cultivating for treating inflammation and 600 mg per day for up to 12 weeks.
Rhodiola rosea. In 77 AD, various neurodegenerative It is generally recommended to start
the ancient Greek physician diseases.(326) with a lower dosage and increase
Dioscorides conducted medicinal it as needed. Capsules or extracts
experiments with this herb, □ Compounds found in Rhodiola should be taken as directed by the
referred to as Rodia riza, and rosea could be a beneficial manufacturer.
recorded his findings in De dietary supplement for people
Materia Medica with diabetes because they help Synergies:
protect and support the health
□ In ancient China, emperors of their beta cells, which are Rhodiola rosea and Caffeine
dispatched their representatives essential for managing blood
to Siberia in search of “the The combination of Rhodiola
sugar.It also has potential to
golden root.” People brewed tea rosea and caffeine could serve
increase energy and reduce
from this herb to treat common as a potential supplement for
fatigue.(327)
illnesses such as colds and flu. individuals engaging in resistance
Side Effects: training, with the benefit of
□ The Vikings consumed Rhodiola
increasing physical performance.
rosea to enhance their stamina Rhodiola rosea could result in (328)
and strength, which was dizziness, dry mouth, or excessive
essential for their marauding saliva as side effects. Additionally, Take Rhodiola in the morning
and plundering activities. it is believed that Rhodiola rosea or early afternoon to prevent
In Siberia, it is believed that may stimulate the immune sleep disruption due to its
drinking Rhodiola rosea tea can system, which could spell danger energizing effects.

143
 ROOIBOS

Aspalathus linearis Rooibos is a broom-like shrub that can grow up

to 2 meters in height. It has needle-like leaves and

Rooibos small, yellow flowers.

Antioxidant Rich and Calming

Also known as Red Bush or Red Tea, rooibos is famous worldwide for its distinctive, naturally sweet and earthy
flavor. Aside from its popularity as a caffeine-free alternative to tea and coffee, rooibos is renowned for its rich
antioxidant content and numerous potential health benefits.
traditional medicine for its
potential benefits to the skin.
It is believed to possess anti-
aging properties, aid in skin
rejuvenation, and help with
conditions like eczema and acne
when used topically.

Modern research:
□ Rooibos herbal tea is a potent
dietary source of antioxidants,
which can significantly
improve the liver’s antioxidant
status under oxidative stress
Region: conditions.(519)
Rooibos is native to the Cederberg □ Rooibos treatment enhances
Mountains of the Western Cape sperm count, viability, and
province in South Africa. motility, likely due to its high
antioxidant content.(520) Rooibos aerial parts
Ancient Uses:
□ Indigenous Khoisan people □ Rooibos is a functional food for
of the Cape region have long prevention and supplementary
used rooibos for its medicinal treatment of cardiovascular
properties, brewing it into a tea disease.(521)
to alleviate digestive issues, skin Parts used:
problems, and nervous tension.
Leaves and stems
□ Rooibos contains various Dried leaves and
compounds, such as quercetin Preparations: stems
and rutin, which exhibit anti-
Rooibos is typically prepared as
inflammatory properties. These
a tea, steeped in boiling water Synergies:
properties may contribute
for several minutes to extract its
to reducing inflammation in
full flavor and benefits. As a tea,
the body and help alleviate
Rooibos can generally be consumed
symptoms associated with
freely, with many individuals Rooibos and Honeybush
inflammatory conditions like
enjoying 2-3 cups daily. It can
arthritis. Rooibos and honeybush teas have
also be found in supplement form,
□ Rooibos is known for its calming used as an ingredient in skincare unique polyphenolic compounds
and soothing effects. It is often products, or used as a natural with potential health benefits,
enjoyed as a caffeine-free dye. As a supplement, the dosage including antimutagenic,
alternative to black or green tea, can vary greatly depending on antioxidant, cancer modulating, and
making it suitable for individuals the form and specific product, so cardiovascular properties.(522)
sensitive to caffeine or seeking it’s best to follow the healthcare’s
a relaxing beverage before recommendations.
bedtime.
□ Rooibos has been used in

144
 ROSELLE

Hibiscus sabdariffa Roselle is a flowering shrub with edible leaves,

flowers, and fruits. The flowers, with their eye-

Roselle catching calyces, are used to brew herbal teas,

jams, jellies, and syrups.
Natural Heart and Liver Tonic

Roselle, a plant as beautiful as it is beneficial, offers a range of medicinal uses. Its abundant phytochemicals like
polyphenols, particularly anthocyanins, polysaccharides, and organic acids, make it a powerhouse for health.

□ Roselle leaves have been used to

treat a wide range of ailments,
Synergies:
including hypertension, diabetes,
liver diseases, and bacterial
infections. It is a remedy for
Roselle with Moringa or Rosemary
digestive issues and as a diuretic.
(597) Roselle extract combined with
moringa or rosemary extract
Parts used: showed an insignificant decrease
The most commonly used parts in fasting blood glucose levels in
are the calyces of the flowers, but animal models fed a high fat diet.
leaves and fruits are also edible and (598)
beneficial.

Side Effects: Roselle, Cacao, and Great millet

Region: While generally safe, consuming Herbal decoctions from roselle,
Originally from tropical and roselle can sometimes lead to mild cacao tree, and great millet can
subtropical areas of Africa and side effects like stomach upset provide minerals and help stabilize
Southeast Asia, Roselle is now or allergies, particularly in those red blood cells against stress injury.
cultivated globally. sensitive to hibiscus plants. (599)

Ancient Uses:
□ Traditionally, roselle has been
revered for its therapeutic
properties, especially as a tonic
for the heart and liver. Various
cultures have used it to alleviate
conditions such as high blood
pressure, cholesterol issues,
digestive problems, and even
sore throats. Its role in ancient
herbal remedies highlights its Roselle calyces
significance in natural medicine.

Modern research:
Dosage:
□ Rosselle leaf extracts exhibit
antibacterial activity against skin For making Roselle tea, use about
infection causing bacteria.(594) 1.5 to 2 grams of dried calyces per
cup of hot water, steeped for 5 to 10
□ Roselle powder has excellent
minutes. This can be enjoyed once
antioxidant properties due to its
or twice daily. However, for specific
high anthocyanin content.(595)
health conditions, consult with a
□ Roselle tea may reduce blood healthcare provider for appropriate
cholesterol and triglyceride dosages.
levels in those with diabetes and
metabolic syndrome.(596)

145
 ROSEMARY

Rosmarinus officinalis Rosemary is an evergreen shrub that can grow up to 2 meters

(6.5 feet) tall. It has thin, needle-like leaves that are green on

Rosemary top and silver-white on the underside. The plant produces small,
blue, or white flowers that bloom in the spring or early summer.
Boosts Memory, Eases Muscle Pain, and Enhances Digestion
Rosemary, a spicy-scented herb that has donned culinary and medicinal hats for centuries, enhancing meals while
boosting cognitive function, soothing indigestion, and easing muscle pain and respiratory issues. It also brings
to the table anti-inflammatory and antioxidant properties. ‘Ros marinus’ in Latin, or ‘dew of the sea,’ its name
mirrors its refreshing essence.
Mary, while fleeing Egypt, threw Dosage:
her blue cape onto a rosemary To take rosemary orally, consume 1
bush, causing its white flowers to to 2 cups of rosemary tea daily, and
turn blue and giving rise to the if taking capsules or extracts, follow
name “rose of Mary.” the recommended dosage provided
Modern research: by the manufacturer.

□ Rosemary has shown potential

therapeutic effects on nervous
system disorders, including
inflammation, analgesia, anti-
anxiety, and memory boosting.
(329)
Region: □ Study results showed that
Rosemary is native to the rosemary has the potential to Dried rosemary leaves
Mediterranean but is now widely be used as dietary ingredients
with the ability to modulate the Synergies:
cultivated in other parts of the
world, even cooler climates. immune system for increased
Rosemary, Ginger, Chinese sumac,
function.(330)
and Boswellia
Ancient Uses: □ Rosemary essential oil has
The topical application of rosemary,
□ Dried sprigs of rosemary were properties that can slow cell
ginger, chinese sumac, and
found in Egyptian tombs from growth, protect your cells
boswellia extract shows synergistic
3,000 B.C. Dioscorides wrote from damage, and fight off
effect in treating muscle and joint
about its use in his work “De harmful bacteria. It also has
pain.(332)
Materia Medica”. antiproliferative, antioxidant,
and antibacterial properties.
□ In the 13th century, the Spanish Rosemary and Clove
(331)
used rosemary as a condiment
Rosemary and clove essential oils
for salted meats. The Queen of Side Effects: have antimicrobial properties.
Hungary used a rosemary and
Exercise caution with undiluted This combination can be applied
wine mixture to cure paralysis,
rosemary oil or excessive rosemary to wounds for preventing bacterial
later known for treating dandruff
leaf consumption, as it may lead to infections.(333)
and skin issues. Rosemary was
also used as a charm against evil potential side effects like vomiting,
spirits, placed under pillows to sun sensitivity, and skin redness. Rosemary and Clove
prevent nightmares, and used to Parts used: Combining cloves and rosemary in
repel moths between sheets. a 1:1 ratio increases their pain relief
Flowers, leaves, and stems and anti-inflammatory properties.
□ Ancient Greek students wore
rosemary wreaths for better (334)
Preparations:
memory and concentration
Rosemary can be used fresh or When grilling meats, add
during exams.
dried and consumed orally as a tea, rosemary. Its antioxidants
□ Rosemary has been a part of capsule, extract, or applied topically can significantly reduce
religious ceremonies for ancient as an essential oil or in creams or carcinogen formation, potentially
Greeks, Romans, and Christians. lotions. slashing levels by up to 100%.
Legend has it that the Virgin

146
 SAFFRON

Crocus sativus A beautiful, purple crocus flower blooming in the

fall. The rich, golden stigmas protruding from the

Saffron heart of the flower.

Antidepressant and Anti-inflammatory

Saffron, the most expensive spice in the world, harvested by hand from thousands of flowers. It’s a culinary jewel
and a potent medicinal herb with an illustrious history. Its luxurious color, unique flavor, and health-promoting
properties have been celebrated by connoisseurs of food and health alike for over three millennia.
effects. The pharmacological Saffron in your wellness routine.
effects of saffron are attributed For tinctures, tabs, and capsules,
to its components, such as follow your healthcare provider’s
safranal, crocetin, and crocins, recommendations.
which may be beneficial for
maintaining a healthy heart.
(523)
□ Saffron can have similar
antidepressant and anti-
anxiety properties to fluoxetine,
imipramine, and citalopram,
indicating it could be an effective
and safe treatment option for
Region: depression.(524)

Saffron, the golden treasure of the Parts used:

spice world, is native to Greece The stigmas (or threads) of the
and Southwest Asia. Today, Iran Saffron flower are the valuable parts
produces the majority of the world’s used, painstakingly harvested by
saffron, followed by other countries
including India, Greece, and
Afghanistan. Fresh and dried stigmas

Ancient Uses: Synergies:

□ From the healing centers of
ancient Egypt to the royal Saffron and Chamomile
kitchens of the Persian Empire, A combination of saffron and
Saffron has been used as a chamomile with 1:3 ratio improves
culinary spice, a dye, a perfume, diabetes control and reduces its
and a powerful herbal medicine. Close-up of saffron flower
related psychiatric effects. It may
It was reputed to improve also improve mood and enhance
digestion, uplift moods, enhance hand due to their delicate nature. memory.(525)
libido, and promote radiant skin.
□ Saffron has been traditionally Preparations:.
Saffron and Cinnamon
used for its anti-inflammatory □ Spice: The dried stigmas can
properties. It may reduce be used directly in cooking or Saffron and cinnamon show
inflammation in the body steeped into a flavorful tea. A potential in treating oral cancer and
and alleviate symptoms of pinch (about 20-30 threads) is improving oral health.(526)
inflammatory conditions, such as usually enough to flavor most
arthritis. dishes. Saffron and Crocin
Modern research: □ Tincture: An alcohol-based Saffron and its crocin molecules
extract that concentrates the show potential as a natural solution
□ Saffron has antioxidant, beneficial compounds. for treating depression disorders,
anti-inflammatory, anti-
□ Capsules and Tablets: These with potential benefits similar to
atherogenic, anti-apoptotic, anti-
offer a convenient way to include fluoxetine and imipramine.(527)
hypertensive, and hypolipidemic

147
 SAGE

Salvia officinalis Sage is an evergreen shrub growing up to 1.5 meters (5 feet)

tall. It has grey-green leaves that are soft to the touch and

Sage small blue or purple flowers that bloom in the summer. The
plant has a woody stem and produces an intense aroma.
Soothes Indigestion, Eases Menopausal Symptoms, and Offers Antioxidant Benefits
Sage - a herb with medicinal properties and lending its distinct flavor to our dishes. With a slightly
bitter charm, sage soothes indigestion, eases menopausal symptoms, and calms sore throats. And
there’s more - it’s a proud bearer of antioxidant and anti-inflammatory properties too.
the digestive and nervous hemoglobin.(338)
systems.
Side Effects:
□ Like many other herbs, sage Certain species of sage, such as
was used in ceremonial and Salvia officinalis, contain thujone,
medicinal contexts well before which can cause seizures and
people discovered its culinary damage the liver and nervous
applications. In fact, during system.
the Middle Ages, sage was one Parts used:
of sixteen herbs monks used
Leaves and stems
to prepare different remedies
and therapies. Preparations:
Region:
□ Sage was used in ancient Sage can be used fresh or
Sage is native to the cuisine and is still used today dried and consumed orally as
Mediterranean region but is to flavor meats, stuffing, and a capsule, extract, or tea. It
now widely cultivated in other can also be applied topically
vegetables. It is also used
parts of the world with similar as an essential oil or in creams
to preserve cheese and is a
climates. or lotions. It is also used as a
traditional ingredient in the
Ancient Uses: Italian liqueur Amaro. seasoning in cooking.

□ The use of sage for fertility Modern research: Dosage:

purposes has been Sage extract has been utilized as a
□ Sage may offer a significant
documented in ancient medication for adults in the form
supply of substances with of oral doses ranging from 280-
Egyptian records. The
anti-proliferative qualities 1500 mg per day, taken for up to 12
ancient Greeks believed
that prevent the growth of weeks.
it could improve memory
cancer cells, thus enhancing
function and used it as a meat
lung cancer treatment.(336)
preservative.
□ A study suggested that the
□ In ancient Rome, sage was
extract from sage could be
commonly included in meals
a promising option for the
to aid digestion, and it was
prevention of angiogenesis,
also used to stop bleeding,
the formation of new blood
soothe sore throats, and treat Sage oil
vessels.(337)
ulcers. The Romans also
Synergies:
believed it could stimulate □ A study showed that sage
brain function and even used could be beneficial in
managing diabetes by Sage and Peppermint
it for dental hygiene.
decreasing both 2hpp and The mixtures of peppermint and
□ During the Middle Ages, sage extracts at a 1:1 ratio can
cholesterol levels. Sage may
the Chinese used it to treat potentially inhibit cancer cell
also lower fasting blood
various issues related to growth.(339)
glucose and glycosylated
148
 SARSAPARILLA

Smilax ornata Sarsaparilla is a woody, perennial climbing vine with prickly

stems and heart-shaped, deeply veined leaves. The plant’s

Sarsaparilla roots, known for their sweet, spicy flavor, are the primary
source of its medicinal properties.
Soothes Skin and Rheumatic Conditions
Sarsaparilla, a plant revered in various traditional medicines, is celebrated for its diverse health
benefits. The roots, distinct for their spicy yet sweet taste, have been a staple in herbal remedies across
the Americas.
therapeutic potential for the
treatment of cancer, with Synergies:
cytotoxic, proapoptotic, and
cytostatic properties.(645)
□ Sarsaparilla root essential oil has
antioxidant, anti-inflammatory, Sarsaparilla and Black pepper
and anti-diabetic properties, A combination of black pepper
therefore showing great and the paste of sarsaparilla root
medicinal promise. It may also made by grinding it with water is
be used as a pesticide.(646) beneficial for stomach aches and
diarrhoea.(647)
Side Effects:
While generally safe, sarsaparilla
can cause allergic reactions in
Region: sensitive individuals. Prolonged Sarsaparilla, Rose, Lotus, Milk,
Native to the tropical Americas, use might lead to gastrointestinal and Honey
from Mexico to Peru, thriving in discomfort.
A decoction prepared using
warm, humid environments. sarsaparilla root, dried rose petals,
Parts used:
lotus petals, milk, and honey may
Ancient Uses: Roots have synergistic antioxidant, anti-
□ Historically, sarsaparilla roots inflammatory, refreshing effects
have been used to treat a range Dosage: when taken in the summer.(648)
of ailments, including skin There is no standard dosage, but
diseases, rheumatism, digestive traditionally, a tea is made by
issues, and syphilis. It was also steeping 1-2 teaspoons of dried
considered an aphrodisiac and root in boiling water. Capsules and
a stimulant for circulation. In extracts are also available; follow
traditional practices, it was often the manufacturer’s instructions.
combined with other herbs to
enhance its potency.

Modern research:
□ Sarsaparilla root has been shown
to have anticancer, antioxidant,
anti-inflammatory, and
antimicrobial properties, making
it a potential treatment for
rheumatism, leprosy, impotence,
urinary tract infections, and skin
infections.(643)
□ Sarsaparilla berries are a great Sarsaparilla
source of various carotenoids berries
for the food, animal feed, and
pharmaceutical industries.(644)
□ Sarsaparilla root extract has

149
 SAW PALMETTO

Serenoa repens A low-growing, clumping palm with sharp,

saw-toothed leaves and small, deep purple-black

Saw Palmetto berries. This robust and enduring plant is saw

palmetto, a treasure of the American South.
Prostate Health and Urinary Support
Saw palmetto, a stalwart of the coastal plains that carries within its berries a potent secret for supporting men’s
health. This humble plant is one of the most extensively studied and widely used natural remedies for prostate
health and urinary function.
which is associated with
conditions like hair loss and
prostate enlargement.

Modern research:
□ Saw palmetto oil and its main
fatty acids might be useful for
controlling bacterial infections
and multispecies biofilms.(528)
Dried berries
□ Saw palmetto therapy, either as
a single agent or supplemented
with tamsulosin, caused a major Synergies:
decrease in two inflammatory
Region: biomarkers and in the prostate-
specific antigen level. Saw Saw palmetto and Pumpkin
Saw palmetto is a hardy, palm-like palmetto might be a suitable
plant native to the southeastern alternative to conventional Pumpkin seed oil and saw palmetto
United States, particularly thriving therapy for mild BPH cases. oil are clinically safe and may
in Florida’s sandy coastal lands. (529) be effective as complementary
treatments for benign prostatic
Ancient Uses: Parts used: hyperplasia.(530)
□ Native American tribes, like the The ripe berries of the Saw Palmetto
Seminoles, have long valued plant are the most valuable for their
saw palmetto for food and high concentration of beneficial
medicine. They used the berries fatty acids and phytosterols.
to treat urinary and reproductive
problems, and as a tonic to Preparations:
nourish the body and ease
□ Tea: The berries can be dried and
coughs and colds.
steeped to make a somewhat
□ Prostate Health: Saw palmetto pungent tea. One cup of Saw
has been traditionally used Palmetto tea can be consumed
for its potential benefits in 1-2 times per day.
supporting prostate health. It
□ Extracts: These are often
is commonly used to alleviate
standardized to contain a specific
symptoms associated with
percentage of fatty acids and
benign prostatic hyperplasia
phytosterols. Use as indicated by
(BPH), such as frequent
your healthcare provider.
urination, weak urine flow, and
nighttime urination. □ Capsules and Softgels: Offer a
convenient, taste-free way to
□ Hormonal Balance: Saw
incorporate saw palmetto into
palmetto is believed to have
your wellness routine.
hormonal balancing effects.
It is thought to inhibit the
conversion of testosterone to
dihydrotestosterone (DHT),

150
 SENNA

Senna alexandrina Senna is a shrub or small tree that can grow up to

2 meters in height. It has feather-like leaves and

Senna produces yellow, five-petal flowers.

Natural Laxatives for Constipation Relief

Known for its potent purgative properties, senna has been used for centuries as a natural remedy for constipation.
The leaves and pods of this small shrub contain compounds known as sennosides, which stimulate bowel
movements and help alleviate constipation.
containing senna are safe for
use.(531)
□ Senna is unlikely to cause liver
toxicity at doses commonly used
in humans.(532)

Parts used:
The leaves and fruit (or pods)

Preparations:
Senna can be prepared as a tea or
decoction, often combined with
other herbs or spices to improve the
Region: taste. It is also commonly available
in capsule or tablet form and as a
Senna is native to Northern Africa,
liquid extract. For adults, a common
particularly Egypt. It is now
dosage for constipation is 17.2 mg
cultivated worldwide, including in
of sennosides per day in tablet
India and the Arabian Peninsula.
form, or as directed on supplement Fresh and dried
Ancient Uses: packaging. leaves
□ The use of senna as a laxative Side effect:
dates back over 2000 years to
Senna is generally considered safe
the times of ancient Egyptian Synergies:
for short-term use, prolonged use
medicine.
can lead to laxative dependence,
□ It was also used traditionally in electrolyte imbalance, and other
Ayurvedic and Unani systems Senna species
potential side effects. It should be
of medicine for its purgative used with caution, especially in Three species of senna plants
properties. children, pregnant women, and S. alata (Sal), S. alexandrina
□ Due to its laxative properties, individuals with certain health (Sax) and S. occidentalis (Soc)
senna has been traditionally conditions. show synergistic effects against
used for colon cleansing. It tapeworms.(533)
is believed to help flush out
waste and toxins from the
colon, supporting detoxification Senna and Vinegar
processes in the body.
Blend dried leaves of senna in
□ Senna is often used as a short- vinegar and apply this paste to the
term solution for occasional skin to treat pimples, acne, and
constipation. It is not typically eczema.(534)
recommended for long-term use,
as it may lead to dependence or
bowel habituation.
Senna pods
Modern research:
□ Research shows that laxatives

151
 SHALLOT

Allium cepa var. aggregatum The shallot is a type of onion, distinct for its mild flavor
and a hint of garlic. It grows in clusters, with each bulb

Shallot cloaked in delicate, coppery skin. Smaller than onions,

shallots are often considered more gourmet in cooking.
Enhances Heart Health and Supports Immune Function
Valued in French cuisine for centuries, shallots were also prized by ancient Assyrians, who cultivated them in
3000 BCE. The name “shallot” comes from Ashkelon, an ancient Canaanite city, where people believed these
bulbs originated. Today, shallots are celebrated for their cardiovascular benefits and immune-boosting properties.
contain both anti-inflammatory, □ Culinary: Incorporate 1-2
and antimicrobial benefits.(732) chopped shallots into your daily
□ Shallots contain fiber, vitamin diet in cooked dishes or salads
B6 and C, calcium, iron, for general health benefits.
magnesium, and proteins that □ Medicinal: Consume 1 tablespoon
support healthy weight and of minced shallot daily, either
heart-health and serve as a raw or cooked, to leverage
complementary spice.(733) its health benefits. Consult a
□ Shallot is a potential dietary healthcare provider for specific
source of organic polysulfides, therapeutic dosages.
which are beneficial to
cardiovascular health.(734)

Region: Side Effects: Synergies:

Originally from Central or Shallots are generally safe but can
Southwest Asia, shallots thrive in cause heartburn or digestive upset
varied climates. They’re now widely in sensitive individuals. They may
also cause irritation when handled Shallot and Garlic
cultivated globally, especially in
Europe, Asia, and the United States. or consumed in large quantities. Shallot and garlic preparations have
significant antioxidant potential,
Ancient Uses: Parts used: decreasing free radicals and
□ Heart Helper: Ancient Greeks Bulbs, both fresh and dried inhibiting lipid oxidation.(735)
valued shallots for their blood-
thinning properties, which
promote heart health and
reduce the risk of cardiovascular
diseases.
□ Immune Booster: Rich in
antioxidants, shallots were used
in traditional Ayurvedic and
Chinese medicine to enhance
the body’s immunity and combat
illnesses. Shallot bulbs
□ Digestive Aid: Their dietary fiber
and prebiotics make shallots a
favorite for supporting healthy Preparations:
digestion and gut flora. Shallots can be used raw or cooked
in various dishes. They add depth to
Modern research: sauces, dressings, and marinades.
□ Shallots are high in antioxidants Finely chopped shallots enhance
and improve heart health. They salads, soups, and stews. Shallot
are also beneficial for cancer oil and infused vinegars are also
prevention, diabetes prevention, popular.
and treating allergies, and they
Dosage:
152
 SHIITAKE MUSHROOM

Lentinula edodes, Grifola frondosa Shiitake: umbrella-

shaped, brown caps;

Shiitake and MaitakeMushrooms Maitake: ruffled, fan-

like appearance.
Natural Laxatives for Constipation Relief
Shiitake and Maitake mushrooms have been a cornerstone in enhancing longevity and health. The Japanese
name “Shiitake” comes from the “Shii” tree on which they commonly grow, while “Maitake” translates to “dancing
mushroom,” named for people’s joy upon finding it in the wild.
immunomodulatory, lipid- Generally, 500-2000 mg per day
lowering, antitumor, and other is recommended for maintaining
therapeutic health effects.(797) overall health.
□ Shiitake mushrooms contain Side effect:
12.4g/100g of folate, while
maitake mushrooms have While generally safe, some people
29.8g/100g.Folate (vitamin B-9) may experience digestive upset
is important in red blood cell or allergic reactions. Those on
formation and for healthy cell blood-thinning medication should
growth and function.(798) consult a doctor due to potential
interactions.
□ Shiitake mushrooms have
medicinal and therapeutic
value in preventing/treating
Region: cancer, viral diseases,
While originally native to the hypercholesterolemia, blood
mountainous regions of East Asia, platelet aggregation, and
Shiitake and Maitake mushrooms hypertension.(799)
are now cultivated worldwide due to □ Maitake extracts show promise as
their growing popularity in various immunity boosters, as additional
cuisines and health products. treatment to cancer and HIV
therapy, and may benefit the
Ancient Uses: treatment of hyperlipidemia, Shiitake mushrooms
□ Immune Booster: Both Shiitake hypertension, and hepatitis.
and Maitake mushrooms (800)
have been used to strengthen
the immune system. Maitake Parts used:
is particularly noted for its Caps and stems of the mushrooms
beta-glucans, which stimulate
immune response. Preparations:
□ Heart Ally: These mushrooms Shiitake and Maitake can be cooked
have been consumed to support fresh in a variety of dishes, such as
heart health, to reduce bad soups, stir-fries, and broths. Dried
cholesterol levels, and to mushrooms can be rehydrated and
promote good cholesterol. used similarly. Mushroom extracts
are also available in supplement Maitake mushrooms
□ Cancer Combatant: Historical form.
texts mention their use in
traditional medicine for Dosage:
potential anti-cancer benefits,
□ Culinary: Incorporate fresh or
though modern science is still
dried mushrooms into your
exploring these claims. To boost their vitamin D
meals several times a week.
content, consider drying
Modern research: □ Supplement: Follow the shiitake mushrooms under
□ Shiitake and maitake mushrooms manufacturer’s guidelines for the sun before use.
have various degrees of extract or capsule supplements.

153
 SKULLCAP

Scutellaria baicalensis, S. lateriflora American skullcap is named for its cap-like blue or
purple flowers. It is a slender plant, reaching 2 to

Skullcap 4 feet in height. Chinese skullcap has green leaves

and purple flowers, growing up to one foot tall.
Promotes Relaxation and Supports Nervous System Health
Skullcap refers to plants in the mint family Lamiaceae, including American (Scutellaria lateriflora) and Chinese
(Scutellaria baicalensis) types. American skullcap is a mild relaxant with a long history of use, while Chinese
skullcap is extensively studied in traditional Chinese medicine for treating allergies, infections, inflammation,
cancer, and headaches.
as a rabies treatment in 1852, confusion, erratic pulse, giddiness,
but prescribed it for various seizures, and twitching.
ailments in the late 19th and
early 20th centuries. American Parts used:
and Canadian herbalists and American skullcap uses leaves,
naturopaths still use it as a very flowers, and stems, while Chinese
effective antispasmodic and skullcap uses skinless yellow roots
sedative. for medicinal purposes.
□ Chinese skullcap was
Preparations:
documented in ancient texts
like Shennong Bencao Jing and American skullcap is available as a
Li Shizhen’s Bencao Gangmu. powder or liquid extract. Chinese
These texts, dating back to the skullcap is available as a powder.
Eastern Han Dynasty and in Both are taken internally.
Region:
1593, respectively, highlighted
American skullcap is native to the plant’s uses for ailments Dosage:
North America but is now widely such as diarrhea, hypertension, American skullcap: For tincture,
cultivated in Europe and other inflammation, and insomnia. take 2-4 ml three times daily (1:5
areas of the world. Chinese skullcap ratio herb to liquid).
is native to China and parts of □ In the late 1990s, Chinese
Russia. skullcap showed promise in Infusion/tea: Steep 1-2 tsp dried
treating allergies. Flavones herb in 1 cup boiling water for 15-20
Ancient Uses: in skullcap were discovered minutes. Drink 1 cup three times
to protect nerve cells from per day.
□ American skullcap leaves were
oxidation damage, which could Capsules: Take 400 mg three times
traditionally used by Cherokee
help in Alzheimer’s disease daily.
and other North American tribes
treatment.
to make tea or tonic, promoting
menstruation and symbolizing Modern research:
the transition to womanhood. Chinese skullcap: Recommended
□ Skullcap’s chemical components dosage for powdered root extract
□ Cherokee and Iroquois tribes have demonstrated capsule is 400-1000 mg, 2-3 times
used American skullcap roots antimicrobial, antioxidant, daily. Choose an extract with at
for various purposes such as antifeedant, enzyme inhibition, least 30% baicalin, the active
treating breast pains, diarrhea, anti-inflammatory, and analgesic component. Tincture form: 1-2 mL,
kidney problems, and preventing properties.(342) up to 3 times daily.
smallpox. Additionally, it
was used as a nerve tonic and □ Studies have demonstrated that
sedative in North American folk skullcap, thanks to the flavones
medicine and for treating anxiety it contains, can be used to treat
through skullcap tea. various medical conditions such
as nervous disorders and cancer.
□ American skullcap was called (343)
“mad dog weed” in the 1700s
when it was reportedly used to Side Effects:
treat rabies. Possible side effects include Dry skullcap aerial parts
□ Eclectics John King and diarrhea, an upset stomach, and
Robert Newton dismissed it drowsiness. Large doses may cause

154
 SLIPPERY ELM

Ulmus fulva This tree grows over 50 feet tall with a broad open crown. Its
branches are red, brown, or orange, and its flowers cluster

Slippery Elm densely. The long green leaves darken in autumn. The bark
has deep fissures, a gummy texture, and a slight odor.
Soothes Digestive Tract and Relieves Sore Throats
Slippery Elm’s inner bark contains special chemicals that enhance mucus secretion. It serves as a versatile remedy
for various stomach and intestinal problems, including constipation and stomach ulcers. Initially classified as
Ulmus americana in 1753, it was later identified as a separate species by botanist Gotthilf Muhlenberg in 1793.

soldier survived ten days on decoction), take 4-16 ml orally,

slippery elm and sassafras bark. thrice daily. Use powdered inner
In the War of 1812, US Army bark as a nutritional supplement
troops fed their horses slippery by mixing 4 g with 500 ml of water
elm inner bark during a hay and taking it orally three times
shortage in a snowy winter. daily. For liquid extract (1:1, 60%
□ The Henry Thayer Company’s alcohol), take 5 ml orally three
Slippery Elm throat lozenges, times daily. For poultice use, mix
introduced in the late 1800s, coarse powdered inner bark with
remain popular today, offering boiling water and apply topically.
relief for throat discomfort.

Modern research:
Region: □ Slippery elm can be used as an
alternative medicine for upper
The species is native to eastern airway inflammatory conditions.
North America, ranging from (344)
southeast North Dakota, east to
Maine and southern Quebec, south □ Herbal therapies used for Dry bark of slippery elm
to northernmost Florida, and west Slippery elm can have benefits
to eastern Texas. for people with inflammatory Synergies:
bowel disease due to having
Ancient Uses: antioxidant effects relieving a Slippery elm, Curcumin, Aloe vera,
□ Slippery Elm, with its gummy variety of symptoms.(345) Guar gum, Pectin, Peppermint, and
inner bark, played a vital role in □ Elm bark extracts show potential Glutamine
early America. Native Americans in increasing immune system The Nutrition Care (NC) Gut
shared its uses, including as a function in animal models, with Relief Formula is a combination
laxative and for making tallow. potential benefits for treating of herbs and nutrients including
The Liberty Bell’s yoke was inflammation, antioxidant curcumin, Aloe vera, slippery elm,
crafted from Slippery Elm wood. activity, and cancer.(346) guar gum, pectin, peppermint oil,
□ In colonial America, Slippery and glutamine shown to benefit the
Side Effects: gastrointestinal system by relieving
Elm served as a versatile remedy
and survival food. It treated lung Common side effects include various symptoms associated with
issues, tapeworms, and various allergies, skin irritation, and a general gastrointestinal upset.(347)
skin conditions. Its bark poultice risk of miscarriage for pregnant
required constant moisture to women. If you have pollen allergies,
Slippery elm bark, Lactulose, Oat
avoid discomfort. avoid it. Take it separately from
bran, and Licorice
other medications by at least 2
□ Colonial Americans used Slippery hours to prevent interference with A mixture of dried powdered
Elm to make nourishing broth medication absorption. slippery elm bark, lactulose, oat
for those with disabilities and for bran, and licorice root (C-IBS
weaning infants. Parts used: formula) significantly improved
□ Revolutionary Army surgeons Inner bark both bowel habit and Inflammatory
used slippery elm bark poultices Bowel Syndrome symptoms
for gunshot wounds. In the Dosage: in patients with constipation
American Revolution, a lost For powdered inner bark (1:8 predominant IBS.(348)

155
 SPIRULINA

Arthrospira platensis Spirulina is a blue-green algae that thrives

in alkaline, freshwater lakes. It is rich in

Spirulina proteins, vitamins, minerals, and antioxidants,

making it a highly nutritious superfood.
Powerhouse of Nutrients and Immune Booster
Spirulina has a history dating back to the Aztecs, who called it ‘Tecuitlatl’ and relied on it as a vital protein source.
It was also used in the 9th century by the Kanem Empire in Chad, Africa. Today, spirulina is revered for enhancing
immunity, gut health, and as a vegan protein source.

processes.(747) Dietary: The recommended daily

□ Spirulina can help reduce mental intake is 1-2 teaspoons (3-5 grams)
fatigue, protect brain vessels, of spirulina powder or 1-2 tablets.
regulate internal pressure, and Start with a smaller dose to assess
improve motor, language, and tolerance and gradually increase.
cognitive skills in malnourished
children.(748)
Synergies:
Side Effects:
While spirulina is generally safe, it
can cause side effects like nausea,
insomnia, and headaches in some Spirulina and Artemisinin
people. Those with autoimmune
conditions or on immune- Spirulina alone cannot effectively
Region: treat malaria, but when combined
suppressing medication should
Spirulina naturally grows in consult a healthcare provider before with artemisinin combination
high-salt alkaline water bodies using. therapy, it can enhance antimalarial
in subtropical and tropical activity.(749)
regions, including Mexico, Africa, Parts used:
and parts of Asia. It is now
The whole spirulina algae, dried
cultivated worldwide in controlled
and processed into powder, flakes,
environments for consistency and Spirulina in smoothies
or tablets.
purity.
Sprinkle about 1 tsp of spirulina
Ancient Uses: powder into your smoothie before
blending. Pineapple, banana,
□ Immune Strengthener: orange, and mango-based
Traditionally, spirulina was smoothies are best to mix with
known for its ability to enhance spirulina.(750)
the immune system, helping the
body to resist infections.
□ Energy Booster: Its high nutrient
content made it a favored Spirulina and Spinach
supplement for increasing Spirulina powder works well in
energy and endurance. Powdered spirulina spinach superfood smoothies,
□ Digestive Aid: Spirulina has been as it blends well with the savory
used to support gut health due ingredients without becoming
Preparations:
to its high fiber content and the overpowering.(751)
presence of beneficial nutrients. Spirulina can be consumed in
various forms, including powder,
Modern research: tablets, or incorporated into foods
□ Spirulina preparations have and beverages. It can be added to Integrating spirulina into
a high antioxidant and smoothies, juices, or sprinkled on a smoothie with vitamin
antiinflammatory potential, thus salads and dishes for a nutritional C-rich fruits can enhance iron
reducing oxidative stress and/or boost. absorption from this superfood.
oxygen radicals in inflammatory Dosage:

156
 ST. JOHN’S WORT

Hypericum perforatum St. John’s Wort is an herbaceous perennial plant that grows
to 60 cm (2 feet). It has bright yellow flowers with five petals

St. John’s wort and numerous black dots on the petals and leaves. The leaves
are oval-shaped, and the plant has a woody stem.
Alleviates Depression and Anxiety

St. John’s Wort is most commonly used to treat mild to moderate depression and anxiety, and some studies
have suggested that it may be effective for these purposes. However, St. John’s Wort may interact with certain
medications and cause side effects in some people, so it should be used with caution.
fainting spells and reduce fever and stomach upset. Nursing or
in medieval Europe. They note pregnant women should not use
that a French physician’s Latin St. John’s Wort, as it may harm the
medieval treatise referred to developing fetus or infant.
St. John’s Wort as cleansing
wounds or ulcers and promoting Parts used:
cicatrization or wound closure. Flowers, leaves, and stems
□ Furthermore, Dr. Christopher
Hobbs stated that Native
Americans used the plant for
various purposes, such as aiding
dermatological conditions,
inducing abortion, reducing
Region: fever, stopping bleeding, treating
St. John’s Wort is native to Europe diarrhea, treating snake bites, Dried St. John’s wort
but is now widely cultivated in other and strengthening the body.
Preparations:
parts of the world, including North □ St. John’s Wort has been
America and Asia. St. John’s Wort is available
commonly used to treat anxiety
in capsules, tablets, teas, and
and depression. It has also been
Ancient Uses: tinctures. It can also be applied
used to treat menopause and
topically as an oil or ointment.
□ St. John’s Wort has been premenstrual syndrome.
recognized for its medicinal Dosage:
and therapeutic properties Modern research:
for centuries. It was used by Adults take St. John’s wort extract
□ St. John’s wort is a cost-
the Roman military doctor orally at 600-900 mg daily, divided
effective alternative to generic
Proscurides as early as the 1st into 2-3 doses, for 12 weeks.
antidepressants for treating
century AD and was included mild to moderate depression, Synergies:
in medicinal elixirs during the with reduced adverse effects and
Middle Ages to prevent diseases improved outcomes.(349)
St. John’s wort, Arnica, Calendula,
and ward off evil spirits.
□ A 2012 study suggests that and Comfrey
□ During the early modern period hydroalcoholic extract of St.
A preparation of equal parts of
in Europe, St. John’s Wort John’s wort could be useful for
arnica, calendula, St. John’s wort,
became known for its ability reducing high cholesterol and
and comfrey extracts (diluted 1:100)
to treat nausea and other arterial plaque buildup.(350)
has been shown to promote faster
conditions. In his influential
□ Using St. John’s wort effectively wound healing (a homeopathic
herbal book from the 17th
reduces hot flashes, depression, medicine named Similasan® Arnica
century, Nicholas Culpeper
and other menopausal symptoms plus Spray).(352)
wrote that St. John’s wort could
in postmenopausal women.(351)
be used to treat bites and stings,
kidney stones, spitting of blood St. John’s wort and Passionflower
Side Effects:
caused by injuries, and vomiting. Using a small amount of St.
St. John’s Wort may interact with
□ According to Susan Francia and John’s wort extract along with
certain medications, including
Anne Stobart, St. John’s Wort passionflower extract,may be
antidepressants, birth control pills,
was used to heal wounds and beneficial for the treatment of
and blood thinners. It can also
fractures, as well as to alleviate depression.(353)
cause dry mouth, dizziness, fatigue,

157
 STRAWBERRY

Fragaria × ananassa The strawberry, a bright red, heart-shaped berry, is

known for its sweet flavor and aroma. This perennial plant

Strawberry produces small white flowers, followed by the familiar red

fruits, each adorned with tiny, yellow seeds on its surface.
Enhances Heart Health and Immunity
Once called ‘Fragaria’ for their fragrant nature, strawberries have been cherished since Roman times for their
medicinal and nutritional qualities. They were a symbol of Venus, the goddess of love, due to their heart shape and
red color, and have been used historically to improve heart health and boost immunity.

□ Strawberries contain natural Dosage:

antioxidants, phenolic □ Dietary: Incorporate a handful
substances, and vitamin C, of strawberries into your daily
contributing to their high diet to reap their health benefits.
nutritional quality and various Enjoy them fresh, in smoothies,
health benefits.(697) or as part of desserts.
□ Strawberry consumption may □ Tea: Steep 1 teaspoon of dried
provide health benefits such strawberry leaves in hot water
as prevention of inflammation for 5-10 minutes. Drink 1-2 cups
disorders, oxidative stress, daily for digestive health and
thereduction of obesity related immune support.
disorders, heart disease risk, and
protection against various types □ Topical: Apply crushed
of cancer.(698) strawberries directly to the
Region: skin as a natural treatment for
Originally found in temperate Side Effects: sunburn and skin irritation, or
regions across Europe, strawberries Strawberries are generally safe, but use strawberry-infused skincare
are now cultivated globally in a they can cause allergic reactions products.
variety of climates, thriving best in in sensitive individuals. Also, their
cooler, temperate zones. Synergies:
high acidity can be irritating to
Ancient Uses: those with sensitive stomachs or
acid reflux.
□ Heart’s Ally: Ancient herbalists Strawberry and Cocoa chocolate
prized strawberries for Parts used: Combining strawberry and 88%
strengthening the heart and The fruit and leaves cocoa chocolate enhances the
improving cardiovascular health. antioxidant activity of both cocoa
□ Immune Booster: Their high and strawberry, which may protect
vitamin C content has been your cells against free radicals,
tapped for immune support which may play a role in heart
since the Middle Ages. disease, cancer, and other diseases.
(699)
□ Digestive Aid: Strawberries
were used to help digestion
and alleviate gastrointestinal
discomfort.
□ Skin Enhancer: Crushed Fresh strawberries
strawberries were applied to the
skin to improve complexion and Preparations:
treat blemishes and sunburn. Fresh strawberries can be eaten
Modern research: raw, added to salads, or used
in cooking and baking. Dried
□ Strawberries are rich in strawberries and leaves can be
polyphenols, which produce anti- used to make teas and infusions.
inflammatory, neuroprotective, Strawberry extracts and oils are also
and antiproliferative effects. available for culinary and medicinal
(696) uses.

158
 SUMAC

Rhus aromatica, R. glabra, and R. hirta Smooth sumac is a 15-foot tall deciduous
shrub with white stems and long leaves that

Sumac turn deep red in autumn. Fragrant sumac

has three leaflets, while staghorn sumac is
similar in appearance but slightly taller.
Antioxidant Rich, Supports Blood Sugar Balance
Sumac, or sumach, a floral clan of around 35 species in the cashew family, includes fragrant (R. aromatica),
smooth (R. glabra), and staghorn (R. hirta) sumac. Its name, meaning ‘red’ in multiple languages, reflects its fiery
essence. With various uses as a dye, medicinal plant, and spice, sumac might be linked to Ancient Greek origins.
parts were also used in similar improve insulin resistance and
medicinal remedies. lead to weight loss, which may
□ The Natchez people used the also be beneficial for diabetes
root of fragrant sumac to treat prevention and control.(356)
boils. The Ojibwa people made a Side Effects:
decoction of fragrant sumac root
to stop diarrhea. Sumac is generally safe but may
cause allergic reactions in certain
□ The berries, inner bark, leaves, people. Poison sumac can cause
and roots of smooth and inflamed, itchy hives. People should
staghorn sumac were also used never ingest it. It may be difficult
to make dyes of various colors. for the untrained to differentiate
The leaves of fragrant, smooth, between sumac and poison sumac,
and staghorn sumac were mixed so don’t forage for your sumac.
Region: with tobacco and smoked by
These plants grow in subtropical many tribes. This mixture was Parts used:
and temperate climates. They dubbed “kinnikinnick.”
Red berries
can be found in Africa, Asia, the □ Native Americans also used the
Mediterranean, and North America. spice to make beverages. The
Cherokee people made a juice
Ancient Uses: called “quallah” with it. Quallah
□ Sumac gets its name from the is a pink juice with a tart, lemony
Aramaic word “summaq,” which flavor.
means “dark red.”
Modern research:
□ Sumac was a well-known
□ Studies have found that sumac is Fresh and crushed
medicine and spice among the
Greeks more than 2,000 years safe for human consumption and sumac berries
ago. Greek physician Pedanius has little toxicity. Additionally,
increasing evidence suggests that Preparations:
Dioscorides wrote about its anti-
flatulent and diuretic properties. sumac has numerous beneficial Sumac is available as supplement in
effects, such as antibacterial, capsule, tea, or tincture form.
□ Before lemons made their way anticancer, antidiabetic,
into Europe, the Romans used antinociceptive, cardioprotective, Dosage:
sumac to make certain dishes and neuroprotective properties. Clinical research has demonstrated
taste tangy. It has been used by (354) that doses of up to 3 grams daily are
cooks and traditional healers
□ Sumac has many health benefits, safe.
ever since.
including the ability to balance
□ In North America, parts of blood sugar levels, fight free Synergies:
smooth sumac have been used radical, lower cholesterol,
by Native American tribes to prevent bone depletion, Sumac, Rosemary, Ginger,
treat asthma, blisters, colds, soothe muscle aches, and even Boswellia
ear and eye problems, heart potentially fight cancer.(355)
ailments, rashes, sore throats, The topical application of rosemary,
tuberculosis, and ulcers. They □ A study on obese and overweight ginger, sumac, and boswellia
also used it as an astringent and patients revealed that extracts is able to effectively treat
mouthwash. Staghorn sumac supplementing with sumac may muscle and joint pain.(357)

159
 SUNFLOWER SEEDS

Helianthus annuus Sunflower seeds are the fruits of the sunflower plant.
These seeds are encased in tear-shaped black and

Sunflower Seeds white striped shells, known as hulls. The kernels inside
are a rich golden color and have a mild, nutty flavor.
Boosts Heart Health and Promotes Healthy Skin
Sunflower seeds were a vital food source for Native Americans, who utilized them for their nutritional and
medicinal properties. Russian folk medicine also recognized these seeds for their health benefits, particularly for
heart and skin health.

cholesterol and may improve should avoid sunflower seeds.

cardiovascular health.(684)
Preparations:
□ Sunflower seeds contain
substances like fatty acids, Sunflower seeds can be eaten raw,
sterols, phenolic compounds, roasted, or used as an ingredient
and dietary fiber, which are able in various dishes. They can be
to increase satiety and obesity sprinkled on salads, incorporated
control.(685) into granola or energy bars, or
ground into sunflower seed butter.
□ Sunflower seed extract features Sunflower oil is also a popular
more antioxidants than other cooking oil.
superfood seeds, potentially
benefiting gastrointestinal health Dosage:
and much more.(686)
□ Oral: A healthy daily serving is
Region: □ Sunflower seeds have about 1/4 cup (30 grams) of
Native to North America, sunflower antioxidant, anticancer, anti- sunflower seeds. They can be
seeds are now cultivated globally, inflammatory, antihypertensive, eaten alone as a snack or added
thriving in sunny, well-drained skin-protective, to meals for extra flavor and
soils. hypocholesterolemic, analgesic, nutrition.
and antibacterial activities,
Ancient Uses: □ Topical: Sunflower oil can be
and are used in constipation,
applied directly to the skin for
□ Heart Helper: Packed with dysentery, and urinary problems.
hydration and to improve skin
vitamin E, magnesium, and (687)
health, or used as a base in
healthy fats, these seeds were homemade skincare products.
traditionally used to support Parts used:
cardiovascular health. The kernels (seeds) inside the hulls. Synergies:
□ Skin Reviver: Their rich vitamin
E content makes them a natural
choice for maintaining healthy, Sunflower, Pumpkin, Watermelon,
glowing skin. and Flaxseeds
□ Energy Booster: Native Sunflower seeds, pumpkin seeds,
Americans used sunflower seeds watermelon seeds, and roasted
as a convenient energy source flaxseeds can be eaten together
during long journeys. as part of a diverse and nutritious
□ Mood Enhancer: The high diet. Combining different seeds
tryptophan content in sunflower can provide a variety of essential
seeds was recognized for its Dry bark of slippery elm nutrients, including healthy fats,
mood-lifting properties. protein, vitamins, and minerals.
Seeds mix can provide you with
□ Digestive Aid: These seeds are Side Effects: both soluble and insoluble fibre and
a good fiber source, aiding in therefore improve your gut health
digestion and promoting gut Overeating sunflower seeds can
lead to unwanted weight gain. They and bowel movement as well as help
health. lower cholesterol and blood sugar
also contain cadmium, which can
Modern research: be harmful in large quantities. levels in the body.(688)
Individuals with a seed allergy
□ Sunflower-seed oil reduces serum

160
 TEA TREE

Melaleuca alternifolia A tall, slender tree with paper-like bark and

spear-shaped leaves. The clusters of snowy white

Tea Tree flowers that bloom on its branches give birth to the
powerful tea tree oil that we know and love today.
Antimicrobial and Skin Health Support

Tea tree renowned for its potent antimicrobial properties and refreshing scent, tea tree oil has secured its place in
the pantheon of essential oils and natural health remedies.

Modern research:
□ Tea tree oil has noteworthy
antibacterial capabilities and
hypo-allergenic properties.(535)
□ Tea tree oil has antimicrobial
properties that can be used to
fight skin diseases caused by
bacteria, viruses, fungi, and
parasites.(536)
□ Tea tree may have a beneficial
effect on periodontopathogens,
dental plaque, gingivitis,
periodontitis, and inflammatory
Region: responses. Its anti-inflammatory
Tea Tree is a native of the swampy and antimicrobial properties
Southeast Australian coast. It could potentially be beneficia Fresh and dried tea tree
thrives in warm, wet climates where lfor oral health.(537) leaves and essential oil
it towers as a testament to nature’s
resilience and diversity. Parts used:
The leaves and twigs of the Tea Tree
Ancient Uses: are steam-distilled to extract the
Synergies:
□ Indigenous Australians, like the potent essential oil.
Bundjalung people, traditionally
Preparations: Tea tree and Lavender
used tea tree for healing by
inhaling crushed leaves for □ Essential Oil: The concentrated Tea tree and lavender essential oils
coughs and applying poultices oil can be used topically for possess antifungal activity against
for wounds and skin issues. skin issues or diffused for air common causes of tinea infection.
purification and respiratory (538)
□ Tea tree oil is renowned for
its antimicrobial properties, support. Always dilute with a
traditionally applied topically for carrier oil (like coconut or jojoba
oil) before topical application. Tea tree and Clove
acne, fungal infections, cuts, and
wounds. For diffusing, follow your Tea tree and clove essential oils
diffuser’s instructions. show significant synergistic
□ Tea tree oil, believed to have anti-
□ Creams and Lotions: Infused antibacterial properties.(539)
inflammatory effects, is used for
promoting healthy skin, calming in skincare products for
irritation, and improving overall its antimicrobial and anti-
inflammatory benefits. Use as Tea tree and Turmeric
skin appearance.
directed. The herbal cream containing
□ Commonly found in hair care
□ Shampoos and Soaps: Added turmeric and tea tree oil shows
products, tea tree oil is used for
to personal care products for excellent microbicidal activity
potential benefits on the scalp,
its cleansing properties and against various skin pathogens,
addressing issues like dandruff,
refreshing scent. making it a promising topical
itching, and promoting a healthy
treatment for various skin
environment for hair growth.
infections.(540)

161
 THYME

Thymus vulgaris Thyme is a perennial herb with small,

woody stems and delicate, fragrant leaves. It

Thyme produces tiny, pink, or purple flowers.

Respiratory Relief, Antioxidant Powerhouse

Thyme’s pungent flavor enhances meats, veggies, and soups, while its medicinal properties treat respiratory issues
like asthma and bronchitis. It’s also renowned for its antibacterial and antioxidant powers. The name ‘Thyme’
traces back to the Greek ‘thumos’, embodying spiritedness or courage.

formation in the intestines. Thyme can be used dried or fresh

□ Respiratory health: In ancient and produce essential oils for
Rome, it was used to treat aromatherapy. Additionally, it is
respiratory problems like available in dietary supplements,
bronchitis and coughs due to either in liquid or capsule
its antispasmodic properties, form. Thyme is also used in
which help relax muscles in the other applications such as teas,
respiratory tract. mouthwashes, face masks, and
nasal sprays.
Modern research:
Dosage:
□ Thyme has many potential health
benefits, including antioxidant, Capsules containing thyme usually
Region: anti-inflammatory, respiratory, consist of powdered leaves and
Thyme is native to the and neurological effects.(358) are typically prescribed in doses
Mediterranean region but is now ranging from 250 to 500 milligrams
□ Thyme extract is effective at (mg) per day. Thyme can be used in
widely cultivated in many parts of protecting the kidneys from
the world. cooking in normal amounts.
damage caused by pollutants.
Ancient Uses: It does this by reducing the Synergies:
harmful effects of oxidative
□ Thyme has a rich history, from stress and inflammation.(359)
being associated with fairies to Thyme and Anise
embalming mummies in ancient Side Effects: A combination of thyme and anise
Egypt. essential oils, as well as methanolic
Thyme can cause digestive
□ It was used as a pain reliever issues. Overuse of thyme oil can extracts of thyme and anise
for treating skin conditions lead to hypotension, a condition contain antibacterial properties
and had antiseptic and toning characterized by an abnormal drop for combating bacterial infections.
properties for skin cleansing and in blood pressure. Furthermore, (360)
tightening. applying thyme topically can result
□ Romans believed thyme could in allergic contact dermatitis. Thyme and Oregano
cure poisoning and considered it A combination of thyme and
Parts used:
a symbol of courage for soldiers. oregano essential oils produce
Flowers and leaves antibacterial activity and may
□ In England during the Middle
Ages, thyme was brewed as a be applied topically to prevent
tea and used to treat coughs and bacterial infections.(361)
respiratory infections. It was a
popular spice in cooking and Thyme and Cinnamon
used to treat those infected by The combination of cinnamon and
the Black Death. thyme essential oils can be diffused
□ In the Victorian Era, thyme to promote respiratory health and
solutions were applied to alleviate symptoms of colds or
bandages for wounds. congestion. These oils can be added
□ Digestive health: Thyme was Thyme leaves to homemade cleaning solutions
believed to have carminative to disinfect surfaces and create a
Preparations: pleasant scent in your home.(362)
properties that prevent gas

162
 TRIBULUS TERRESTRIS

Tribulus terrestris Tribulus terrestris is a low-growing, flowering

plant with hairy stems and leaflets in pairs or

Tribulus Terrestris triplets. It bears yellow flowers and produces a

fruit covered with spines.
Vitality and Male Health Enhancer
Known for its sharp, spiky fruits, Tribulus terrestris has been used in traditional medicine systems for centuries.
Often referred to as ‘puncture vine’ due to its hard, spiked fruits, it is famous for its potential benefits related to
male health, vitality, and athletic performance.
□ Tribulus terrestris, used in enhancing athletic performance or
Ayurveda for urinary diseases, sexual health. A common dosage
has shown potential to might be 250-750 mg per day in
inhibit crystal formation and divided doses.
growth, showing potential as a
phytotherapeutic agent against Side Effects:
urolithiasis.(541) While Tribulus Terrestris is
□ Tribulus terrestris can protect generally considered safe for most
against haloperidol-induced people when used short-term, it
catalepsy in albino mice, may cause side effects like stomach
suggesting its potential use pain, cramping, diarrhea, nausea,
in preventing the drug’s vomiting, constipation, insomnia,
extrapyramidal side effects.(542) or menstrual irregularities in some
people.
Region: □ Tribulus terrestris is used for its
Tribulus terrestris is a plant that analgesic and anti-inflammatory
grows in various regions around the effects, particularly its notable
world, including parts of Europe, influence on preventing edema
Asia, Africa, and the Middle East. formation.(543)
□ Tribulus terrestris could serve as
Ancient Uses: a safe alternative treatment to
□ In traditional Chinese and current methods for managing
Ayurvedic medicine, Tribulus motility dysfunction in males.
Dry tribulus
terrestris has been used to (544)
terrestris leaves
enhance vitality and sexual
health, support heart health, Parts used:
and as a diuretic. In Ayurveda, Fruit, leaf, and root
it is also considered a mood Synergies:
enhancer.
□ Tribulus terrestris is often used Tribulus terrestris and Spanish
to support hormonal balance, chamomile
particularly in men. It is believed
to increase testosterone levels, Combining Tribulus terrestris and
which may have positive effects Spanish chamomile (Pellitory)
on muscle growth, strength, and extracts improves fertility in male
overall vitality. animal models.(545)
Tribulus terrestris
□ Tribulus terrestris has been
fruits
used by athletes and fitness
Tribulus terrestris in water
enthusiasts for potential
performance-enhancing benefits. Preparations: Soak Tribulus terrestris in water
It is believed to improve overnight and drink it to avoid
Tribulus Terrestris can be
endurance, muscle strength, and kidney stones. This extract
consumed as a tea, extract, powder,
recovery. improves the health of the kidneys
or in capsule form. It is also a
by preventing the crystalization of
Modern research: common ingredient in many dietary
calcium oxalate.(546)
supplements targeted toward

163
 TURKEY TAIL MUSHROOM

Trametes versicolor Turkey tail mushrooms are bracket

fungi with a semi-circular or ‘turkey tail’

Turkey Tail Mushroom shape and a multicolored, velvety surface

featuring concentric rings.
Immune Support and Cancer Adjunct Therapy
Named for its resemblance to the tail of a wild turkey, turkey tail mushrooms have been used for centuries in
traditional medicine, particularly in Asia. They’re highly valued for their medicinal properties, especially their
immune-supporting benefits.
reduce inflammation in the body.
These properties contribute
to their potential benefits for
overall health and well-being.

Modern research:
□ Turkey tail mushroom
extracts are shown to increase
the lifespan of those with
gastrointestinal cancers.(547)
□ Turkey tail mushrooms possess
substantial antioxidative and
cytotoxic activity.(548)
Region: □ Dietary mushroom inclusion
Turkey tail mushrooms are found improves growth performance
all over the world, primarily in and feed efficiency in animal
woodland areas, growing on dead or models, while also enhancing
fallen logs. intestinal microbiota
composition and antioxidant Turkey tail mushroom
Ancient Uses: status.(549) fruiting body
□ In traditional Chinese medicine, □ Turkey tail mushroom has anti-
turkey tail mushrooms have cancer and anti-viral properties,
been used to boost the immune and stimulates the immune
Synergies:
system, promote digestive system.(550)
health, and enhance stamina.
They have also been used in Parts used:
Turkey tail mushrooms and
Japanese and Korean traditional The fruiting body of the turkey tail yellowing curtain crusts
medicine. mushroom is used for medicinal
Turkey tail mushrooms and
□ Turkey tail mushrooms have purposes.
yellowing curtain crusts have
been extensively studied for strong natural antioxidants and
Preparations:
their potential benefits in antiproliferative agents that
cancer support. They contain Turkey tail mushrooms can be work together to improve overall
compounds, including consumed in various forms. They antioxidant benefits.(551)
polysaccharopeptides, that are often dried and used in teas
exhibit anti-tumor and anti- or soups. They’re also commonly
cancer activities. They may help found in capsule or tablet form,
modulate the immune response, and as a liquid extract. A common
inhibit cancer cell growth, dosage might be 1-3 grams per day
and enhance the effects of in divided doses.
conventional cancer treatments.
Side Effects:
□ Turkey tail mushrooms are rich
in antioxidants, such as phenols Turkey tail mushrooms are
and flavonoids, which help generally considered safe with few
combat oxidative stress and side effects, but they may cause
digestive upset in some individuals.

164
 TURMERIC

Curcuma longa Turmeric is a perennial herb with large, oblong leaves and an
underground stem (rhizome) often used as a spice. The rhizome

Turmeric is bright orange-yellow and has a tough, knobbly exterior. It

produces small, white, yellow, or pink-purple flowers.
Anti-Inflammatory, Aids Digestive Health
Turmeric, a prized spice in Indian and Middle Eastern cuisine, addresses digestive problems, skin ailments, and
inflammation with its antioxidant, anti-inflammatory, and antimicrobial properties. The name ‘Turmeric’ comes
from ‘terra merita,’ Latin for ‘meritorious earth,’ a tribute to its striking yellow pigment.

Modern research: taken as a supplement in capsule or

□ Turmeric oil helps to improve powder form.
health due to its antioxidant, Dosage:
anti-inflammatory, and
antinociceptive properties.(363) Taking 500-2000 mg of turmeric
daily may have positive effects,
□ Turmeric or curcumin products, especially in extract form.
whether applied topically or
ingested, may have therapeutic Synergies:
benefits for skin conditions
such as acne, alopecia, atopic Turmeric and Fennel
dermatitis, facial photoaging,
Region: The combination of turmeric extract
oral lichen planus, pruritus,
and fennel essential oil taken twice
Turmeric is native to the tropical psoriasis, radiodermatitis, and
daily for two months improves
areas of South and Southeast Asia. vitiligo.(364)
the symptoms and quality of life
It is now widely cultivated in many □ A 2018 study indicates that of patients with inflammatory
tropical and subtropical regions turmeric extract may have bowel disease by relieving various
worldwide. neuroprotective properties to symptoms such as bloating.(366)
promote better brain health,
Ancient Uses: potentially mediated through
□ Ancient Indian texts have its anti-inflammatory and Turmeric and Black pepper
mentioned use of turmeric for antioxidant properties.(365) The combination of black pepper
wound healing. Archaeological and turmeric may be an effective
analysis of pots discovered Side Effects: malaria treatment. Piperine from
near New Delhi, India showed Turmeric is safe in normal black pepper (Piper nigrum seeds)
evidence of turmeric, ginger, food amounts but can trigger enhances the bioavailability of
and garlic residue dating back to allergies and interact with specific curcumin in turmeric by 2000% in
2500 BCE. medications, like blood thinners humans thus allowing for greater
□ Around 500 BCE, turmeric and diabetes drugs. Avoid large turmeric-based benefits.(367)
became vital in Ayurvedic doses to prevent nausea, diarrhea,
medicine. It was used for various and stomach pain. Turmeric, Dandelion, Olive, and
purposes: fumes for congestion Nettle, and Milk thistle
Parts used:
relief, juice for wound healing, Combining extracts from turmeric,
and paste for skin issues like Rhizome dandelion, olive leaf, and nettle
chickenpox and smallpox. leaf with 2 milk thistle capsules
□ Turmeric was used as a natural half an hour before breakfast
dye for skin and clothing. Due to for 5 consecutive months has
its yellow-orange color, it is also shown significant improvement
known as “Indian saffron” and in reducing psoriasis severity and
can be used as a substitute for improving skin health.(368)
saffron because it is cheaper and
similar in color. Turmeric rhizome Turmeric, Boswellia, and Licorice
□ Turmeric was believed to prevent Preparations: The combination of turmeric with
gas formation in the intestines. Turmeric is commonly used fresh boswellia and licorice is effective at
or dried in cooking. It can also be reducing symptoms of asthma.(369)

165
 UVA URSI

Arctostaphylos uva-ursi Uva ursi is a low-growing, evergreen shrub. It has

small, thick, leathery leaves, pink or white bell-

Uva Ursi shaped flowers, and produces bright red berries.

Urinary Tract Health and Antioxidant Support

Uva Ursi, also known as bearberry, has been utilized in traditional medicine systems for centuries due to its
antiseptic and astringent properties. Its leaves are particularly valued for their ability to support urinary tract
health.
phenols and antioxidants.(552) Side Effects:
□ Bearberry leaf extract shows While Uva Ursi is generally
potential as an antidiabetic considered safe for short-term use,
and liver-protective agent its active compound, hydroquinone,
by reducing oxidative stress can be toxic in high doses or
and improving carbohydrate with long-term use. It is also not
metabolism.(553) recommended for use during
pregnancy or by individuals with
Parts used: kidney disease.
The leaves of the Uva Ursi plant are
used for medicinal purposes. Synergies:

Preparations:
Uva ursi and Juniper
Region: Uva Ursi leaves can be prepared
as a tea or decoction. They are also Uva-ursi leaves can be combined
Uva ursi is native to the with juniper leaves for their urinary
often dried and powdered for use in
colder regions of the Northern antiseptic and anti-adhesion
capsules or tablets, and in tincture
Hemisphere, including North properties.(554)
or extract form. A common dosage
America, Europe, and Asia.
might be 1.5 to 4 grams of dried
Ancient Uses: leaves steeped in boiling water to
make a tea, consumed up to 3 times
□ Indigenous peoples of North Uva ursi and Elderberry
a day.
America traditionally used Uva ursi extracts can be combined
Uva Ursi to treat urinary tract with elderberry extracts according
infections, kidney stones, and to a 1:1 ratio, to increase urine flow
related conditions. It was also and urinary sodium excretion,
used in traditional European which can help treat urinary tract
medicine for similar purposes. infections.(555)
□ Uva Ursi contains antioxidants
that help protect cells from
oxidative stress and damage.
These antioxidants, including
polyphenols, may contribute to
Fresh uva ursi branch
its potential health benefits and
with fruits
overall antioxidant support in
the body.
□ Uva Ursi has been traditionally
used for its potential anti-
inflammatory properties. It may
help reduce inflammation in the
urinary tract and other areas of
the body.

Modern research:
Dry uva ursi leaves
□ Bearberry leaves are rich in

166
 VALERIAN

Valeriana officinalis Valerian is a perennial herb with an upright stem up to

1.5m (5 feet) tall and small pink or white flowers. The

Valerian deeply-lobed leaves have a distinctive, musky odor, but

the flower has a sweet smell.
Promotes Sleep, Eases Anxiety, and Supports Digestion
For centuries, valerian has been a go-to solution for insomnia, anxiety, and digestive troubles. Valerian is available
in capsules, tinctures, and teas, making it accessible in various forms. Let Valerian’s calming properties lull you
into relaxation and bring relief to your mind and body.

have carminative properties, Research suggests taking 300

which could help expel gas from to 600 mg of valerian root for
the digestive tract. insomnia or sleep problems 30
□ Valerian was often recommended minutes to two hours before
as a natural remedy for women’s bed. When using valerian root
health issues. to alleviate anxiety, take 120 to
200 mg three times per day, with
Modern research: the last dose taken right before
bedtime. Take it regularly for two
□ A 2013 study determined that
weeks to obtain maximum benefit.
valerian extract has pain-
Don’t take it for more than a month
relieving benefits thanks to
without consulting a doctor.
positively affecting serotonin and
dopamine levels.(370)
□ A 2021 study investigating the
Region: safety of Valerian root as an
herbal medicinal product for
Valerian is native to Europe and
relieving mild nervous tension
Asia but is now widely cultivated in
and sleep disorders found
many parts of the world, including
satisfactory results regarding
North America and Australia.
lead and cadmium impurities.
Ancient Uses: This means it is safe to use in an
attempt to treat sleep-related
□ Valerian has been used in
issues.(371)
China, Egypt, Greece, and many
European countries for centuries Side Effects:
in creating an ointment to Valerian root
address sleep issues. Some people have reported mild
side effects from its use, such as
□ Additionally, during the 18th dizziness, headaches, restlessness, Synergies:
and 19th centuries, valerian was and stomach upset. Valerian root
used in Europe as a standard can cause drowsiness, so avoid
anticonvulsant treatment for driving or operating machinery Valerian and Lemon balm
epilepsy. after taking it.
A combination of Valerian root and
□ Valerian was mentioned in lemon balm shows a significantly
Nicholas Culpeper’s English Parts used:
higher quality of sleep when taken
Physician and Complete Herbal Root for 30 days.(372)
published in 1789.
Preparations:
□ Valerian has been used to reduce
anxiety and improve symptoms Valerian is typically taken orally
Valerian and Hops
of anxiety disorders. Ancient as a capsule supplement or as a
herbalists often prescribed it for tincture or tea. To make valerian A single dose of valerian and hops
this purpose. root tea, steep 2 to 3 grams of dried fluid extract effectively improves
valerian root in 1 cup of hot water sleep quantity and quality in poor
□ Valerian treated digestive for 10 to 15 minutes. sleepers.(373)
problems such as bloating and
indigestion. It was believed to Dosage:

167
 VERVAIN

Verbena officinalis A tall, slender plant with pointed, lanceolate leaves

and small, delicate flowers arranged in slender

Vervain spikes.

Neurological and Women’s Health Support

Vervain, an herb steeped in myth, folklore, and traditional medicine. Revered as a ‘herb of the gods’ by the ancient
Romans and Greeks, vervain has long been celebrated for its diverse healing powers.

□ Vervain has properties that can Preparations:

be beneficial for neurological □ Tea: The dried herb can be
issues, including epilepsy, steeped to create a bitter yet
anxiety, and insomnia.(556) calming tea. One cup of Vervain
□ Vervain extract Can reduce tea can be consumed 1-3 times
tumors in vivo without affecting per day.
the immune system.(557) □ Tincture: A concentrated liquid
□ Vervain has antioxidant, extract that captures the herb’s
antimicrobial, anti- beneficial compounds. Use as
inflammatory, neuroprotective, directed.
anticancer, analgesic, and □ Capsules: Provide a taste-
anticonvulsant properties.(558) free and convenient way to
Parts used: incorporate Vervain into
Region: your wellness routine. Use as
Vervain, also known as Ma Bian Cao The aerial (above-ground) parts recommended.
in Chinese, is native to Europe and of the Vervain plant are used,
Asia but can be found flourishing particularly the leaves and flowering
in various parts of the world today, tops, for their concentration of
from the United States to North beneficial compounds.
Africa.

Ancient Uses:
□ Vervain was used in Roman
divine rituals, while druids
considered it one of their most
sacred herbs. In traditional
medicine, it’s been used to
soothe the nervous system,
support digestion, and promote
liver health.
□ It has been traditionally used for
Fresh aerial parts
women’s health concerns. It is
believed to have properties that
may help regulate menstrual
cycles, alleviate menstrual
cramps, and support overall
reproductive health.
□ Vervain has been used
traditionally as a fever-reducing
herb. It is believed to have
cooling properties that may help
reduce fever and associated
Dry vervain aerial
symptoms.
parts
Modern research:

168
 VISNAGA

Ammi visnaga Visnaga is an annual plant that grows to about 1

meter in height. It has feathery leaves and clusters

Visnaga of small white flowers.

Respiratory and Kidney Health Enhancer

Visnaga, also known as Khella, has been used for centuries in traditional medicine for its potent muscle-relaxant
and vasodilatory properties. It’s particularly known for its benefits in managing conditions such as asthma and
kidney stones.
Modern research: Preparations:
□ Visnaga shows promise as a Visnaga can be prepared as a tea
potential source of antioxidants or infusion. About 1-2 teaspoons of
for the prevention of diseases crushed seeds are steeped in boiling
linked to free radicals.(559) water for 10-15 minutes, taken three
□ Visnaga has potential in times daily.
managing diabetes by regulating It’s also used in dried form, in
the pre-diabetic status and capsules, and as a tincture. Daily
regulating blood sugar levels. recommended dose from visnaga
(560) fruit ranges from 0.05 to 0.15 g.
□ Visnaga extract demonstrates
effective and safe potential for
the treatment of hyperacidity
Region: conditions and peptic ulcers.
Visnaga is native to the (561)
Mediterranean region, particularly
Egypt, and is now found in various Parts used:
parts of Europe, Asia, and North The dried ripe fruits (seeds) of
Africa. the Visnaga plant are used for
medicinal purposes.
Ancient Uses:
□ Ancient Egyptians used visnaga
to treat kidney diseases.
□ It was also used in traditional
medicine to alleviate the
symptoms of angina and
respiratory conditions like
asthma, due to its ability to
dilate the bronchial, urinary and Dry visnaga fruits
blood vessels.
□ Visnaga is known for its potential
anti-inflammatory properties. It
may help reduce inflammation
in the body, particularly in the
respiratory and urinary systems.
□ Visnaga has been traditionally
used as an antispasmodic herb.
It is believed to help relax
smooth muscles and reduce
spasms, making it useful for
conditions such as muscle
cramps, menstrual cramps, and
urinary tract spasms.
A cluster of visnaga flowers

169
 WALNUT

Juglans regia Walnuts are the nut of any tree in the genus Juglans. A
walnut is the edible seed of a drupe, and thus not a true

Walnut botanical nut. They are rounded, single-seeded stone

fruits with a hard shell and a sweet, oily nut inside.
Boosts Brain Health and Manages Heart Risks
Since ancient times, walnuts have been valued for their brain-boosting properties, often symbolized as a sign
of intellectuality due to their brain-like shape. Greek and Roman texts cite walnuts for enhancing cognitive
functions. In traditional Chinese medicine, walnuts were believed to nourish the brain and ‘warm the blood.’
and certain cancers. It may also cause allergic reactions in some
lessen the symptoms of age- individuals. Overconsumption can
related neurological disorders lead to digestive issues due to their
like Alzheimer’s and Parkinson’s high fiber content. Individuals with
disease.(666) nut allergies should avoid walnuts.
□ Walnuts are part of a heart- Preparations:
healthy diet, are able to lower
blood cholesterol concentrations, Walnuts can be eaten raw, roasted,
and are able to reduce risks or incorporated into a variety of
associated with heart disease. dishes. Ground walnuts are used to
(667) make walnut oil, a rich and flavorful
culinary ingredient. Walnut milk
□ Walnuts contain polyphenols, can be an alternative to dairy, and
such as ellagitannins, which walnuts are also used in baking,
Region: possess antioxidant and anti- salads, and as toppings.
Originally from the region inflammatory properties, thus
stretching from the Balkans having many disease-preventing Dosage:
eastward to the Himalayas and and health-keeping benefits.
□ Oral: Consume a handful (about
southwest China, walnuts have (668)
1oz or 28 grams) of walnuts daily
spread across the globe, flourishing □ Walnuts contain a variety of as a snack, or incorporate them
in temperate climates of North bioactive compounds, including into meals for heart health and
America, Europe, and Asia. ellagitannins, which may play cognitive benefits.
a role in maintaining health
Ancient Uses: □ Topical: Walnut oil can be
and preventing diseases like
applied to the skin for its
□ Brain Booster: Historically, cancer, cardiovascular and
moisturizing properties, or used
walnuts were believed to neurodegenerative diseases.
as a carrier oil in aromatherapy.
enhance brain function and were (669)
recommended by herbalists
for boosting memory and Parts used:
concentration. The nut meat inside the shell.
Synergies:
□ Heart Helper: Ancient
practitioners recognized walnuts
for their heart-protective Walnut and Fig
qualities, using them to manage A fig and walnut mixture can help
cholesterol and blood pressure. fight off harmful elements in your
□ Anti-inflammatory Agent: Known body, as it has higher polyphenol
for their anti-inflammatory content and antioxidant activity due
properties, walnuts were used in to its low moisture content.(670)
poultices and oils for soothing
joint pains and swelling.
Walnuts
Modern research:
□ Walnuts may reduce the risk of
cardiovascular disease, coronary Side Effects:
heart disease, type II diabetes, Walnuts are generally safe but may

170
 WATERCRESS

Nasturtium officinale Watercress is an aquatic perennial plant, notable

for its small white flowers, hollow stems, and dark

Watercress green, pinnately compound leaves.

Enhances Immunity, Improves Circulation, and Reduces Inflammation

For centuries, watercress has been esteemed for its health-boosting properties. This water-loving herb has been
appreciated for its ability to invigorate the body and support overall health. Its peppery, tangy flavor is a hint of its
rich vitamin and mineral content, including vitamins K, A, C, calcium, and iron.
in preventing renal stone should be used cautiously by those
formation in animals.(640) on blood thinners.
□ Crude watercress extract shows Dosage:
significant protective effects
against initiation, proliferation, As a dietary supplement, fresh
and metastasis stages in human watercress can be consumed in
colon cancer cells.(641) salads or as a garnish. For specific
conditions, consult a healthcare
□ A study showed that oral provider for appropriate dosage and
administration of 1% watercress form, whether as a tea, extract, or
extract to animal models may supplement.
improve their immune system
and enhance hematological
parameters.(642)
Region: Synergies:
Parts used:
Watercress thrives in slow-moving
waterways such as streams, brooks, Leaves and stems
and ponds across Europe and Asia. Watercress and Lemon
Ancient Uses: To alleviate internal edema and
□ In the 19th century, watercress joint swelling, use watercress seeds
was used in a popular tonic for by mixing them in water. For a
improving blood circulation targeted application, blend the
and strengthening the immune seeds with lemon juice and apply
system. the mixture to a cloth, securing it
by tying it around the affected area.
□ Recognized for its blood- (643)
purifying properties, it was a
common preventive measure
against scurvy during long sea
voyages.
□ Traditional uses also include
treatments for indigestion,
kidney stones, skin diseases,
anemia, constipation, and as
a supplementary treatment in
cancer.
Watercress leaves
Modern research: and stems
□ Watercress has positive
effects on the immune
Side Effects:
system, hypoglycemic
hypercholesterolemia, and While generally safe for
sex hormone synthesis. It also consumption, watercress may cause
displays anti-inflammatory stomach upset in some individuals.
properties and may be beneficial Due to its high vitamin K content, it

171
 WHITE PEONY

Paeonia lactiflora White peony is a perennial plant that grows to

about 1 meter in height. It has large, deeply lobed

White Peony leaves and produces large, fragrant white or pink

flowers.
Women’s Health and Liver Support
Known for its stunning flowers and medicinal properties, white peony has been used in traditional Chinese
medicine for over a thousand years. It is particularly esteemed for its potential benefits for women’s health and its
calming properties.

properties. It may help reduce recommended for use during

inflammation in the body, pregnancy.
including joint inflammation,
and is often used to alleviate
symptoms of conditions like
arthritis.

Modern research:
□ White peony demonstrates
potential in treating
Parkinson’s disease by reducing
neuroinflammation, inhibiting
apoptosis, and improving motor
and non-motor symptoms.(562)
Region:
□ White peony holds promise
The White Peony is native to East as a potential treatment for
Asia, particularly China and is depression in humans.(563)
widely cultivated in many parts of
the world. □ White peony may prevent
human respiratory syncytial
Ancient Uses: virus (HRSV) infection by
□ In traditional Chinese medicine, inhibiting viral attachment
white peony was used to and internalization, and by
nourish the blood, soothe stimulating the secretion of
the liver, alleviate pain, and interferon (IFN), which inhibits
regulate menstruation. It was viruses.(564)
Sliced fresh and dried
also used to address conditions Parts used: white peony roots
related to women’s health,
such as menstrual cramps and The root of the White Peony plant,
menopausal symptoms. specifically the lateral root known as
‘Peony Root’, is used for medicinal
□ White peony is known for its purposes. Synergies:
potential analgesic and muscle-
relaxing properties. It is believed Preparations:
to help alleviate pain, including
White Peony can be prepared as
abdominal and muscle pain, and White peony and Licorice
a tea or decoction. It is also often
promote relaxation.
dried and powdered for use in White peony and licorice provide
□ White peony is commonly used in capsules or tablets and in tincture liver-protecting benefits through
traditional medicine to support or extract form.A common dosage complementary and synergistic
liver health. It is believed to have might be 4-8 grams per day of the mechanisms, preventing liver
hepatoprotective properties, dried root. cell death and reducing immune
helping to protect the liver and inflammation-mediated liver
from damage and support its Side Effects: damage.(565)
detoxification processes. White Peony may cause side
□ White peony is known for its effects such as stomach upset in
potential anti-inflammatory some individuals. It is also not

172
 WHITE WILLOW

Salix alba White willow is a deciduous tree with long, slender branches
and a high canopy. It has long, lance-shaped leaves and

White willow small, yellowish flowers. The bark is gray-brown and

contains numerous lenticels (small, raised pores).
Natural Pain Reliever and Anti-Inflammatory

White Willow bark contains salicin, when converted to salicylic acid in the body, bears resemblance to aspirin’s
active ingredient. It has been used for centuries to reduce inflammation and relieve pain. White willow is available
in capsules, tinctures, and teas, catering to individual preferences.
□ White willow bark was used in orally as a supplement in capsule
ancient times to reduce fever form or as a tincture or tea.
and other symptoms of illness. It
was believed to have antipyretic Dosage:
(fever-reducing) properties. Adults have commonly used white
willow bark in dosages that provide
Modern research: 120-240 mg of salicin orally daily
□ Willow bark is able to improve for up to 6 weeks. When making
lipid profiles, reduce elevated willow bark tea, the suggested
body weight and inhibit dosage is one to two teaspoons of
inflammatory metabolic herbal powder per cup of boiling
responses associated with water up to 3 times per day. Do not
obesity.(374) exceed the suggested dose.
Region: □ Grinding willow bark significantly
White willow is native to Europe, increases its antioxidant and
Asia, and North Africa, but it is now anti-AChE properties due to the
widely cultivated in many parts of higher concentration of bioactive
the world, including North America compounds. Antioxidants
and Australia. fight off harmful molecules in
our bodies, while anti-AChE White willow bark
Ancient Uses: substances help keep our brains
functioning well.(375)
□ The medicinal use of white
willow bark dates back to □ Willow bark extract,which
ancient Greece and Egypt, but contains salicin, is commonly
it wasn’t until 1829 that the used to treat painful
active ingredient, Salicin, was rheumatological diseases White willow bark chips
discovered. This discovery led like arthritis and back pain.
to the development of the drug Results have demonstrated the Synergies:
Aspirin. extract’s efficacy in treating
inflammation-related disorders. White willow, Nettle, and Rosehip
□ For more than 5,000 years, white
(376)
willow bark has been used as The combination of willow bark,
an effective pain relief remedy. Side Effects: nettle leaf, and rosehip extracts
Ancient Egyptians used it to shows promise in reducing
relieve inflammation and pain, In certain individuals, the use
inflammation, protecting cartilage
and Dioscorides and Hippocrates of white willow bark may cause
cells, and promoting new cartilage
recommended it for treating gout diarrhea, heartburn, vomiting, and
formation, potentially benefiting
and rheumatic joint diseases. allergic responses, particularly
conditions like osteoarthritis.(377)
in those who have an allergy to
□ According to Celsus, another aspirin.
medical writer from ancient White willow and Coffee
Rome, compresses or poultices Parts used:
Coffee and willow bark extracts
made from willow could be Bark produce antioxidant properties,
used to treat a condition called
potentially providing health
prolapse, where the bowel or Preparations: benefits, such as increased
womb falls out of the body.
White willow bark is typically taken antioxidant capabilities.(378)

173
 WILD YAM

Dioscorea villosa Wild yam is a perennial vine with knotty, woody rootstocks or tubers
that are dry, crooked, and narrow. It also has long creeping runners

Wild Yam and thin, reddish-brown stems that can reach over 30 feet in length.

Alleviates Menstrual Discomfort and Supports Hormonal Health

Wild yam, historically used by Native Americans for food and medicine, is now primarily a medicinal
herb. Although it has traditional benefits, modern science has uncovered its mechanisms and expanded its
pharmaceutical applications. There are over 600 wild yam species, but only around 12 are edible.

discovered that wild yam roots Dosage:

contain the plant-based estrogen The recommended dosage for wild
(phytoestrogen) diosgenin, yam extract powder is 400 mg once
which can be chemically or twice a day. Take the supplement
converted into a hormone called according to a physician’s
progesterone. Diosgenin was instructions.
used to make the first birth
control pills in the 1960s.
□ Some people have used wild yam
as a source of steroids.

Modern research:
□ Wild yam has the potential to
Region: increase cholesterol metabolism,
regular hormones, and also has
Wild yam is native to North anti-inflammatory and anti-
America, particularly in Florida, allergy properties.(380)
Massachusetts, Minnesota, Ontario,
and Texas. □ Select wild yam species, such as
D. bulbifera, D. pubera, and D.
Ancient Uses: pentaphylla, have high flavonoid
□ Wild yam has been used in China, and antioxidant contents,
Japan, and Southeast Asia for at thus allowing for many health
least 2,000 years. It forms part benefits.(381)
of “The Pill of Eight Ingredients,” Side Effects: Whole and chopped
traditionally prescribed in
Large doses of wild yam taken wild yam root
Chinese medicine to treat
hypothyroidism and diabetes. orally can cause vomiting. Nursing
or pregnant women and those with
□ Herbalists also prescribed it for reproductive cancer, endometriosis,
chronic coughs, exhaustion, lack or uterine fibroids should not
of appetite, thirst, and wheezing. take wild yam. It can interact with
□ The herb was popular with the medications that contain estrogen,
ancient Aztec and Mayan people such as menopausal hormone
primarily as a source of food and replacement therapy.
for pain relief. Colonial doctors
learned about this herb from Parts used:
Native Americans and used it as Roots
a treatment for epilepsy, rabies,
and other ailments. Preparations:
□ In the 18th and 19th centuries, Nowadays, wild yam comes in
herbalists used wild yam to treat capsules, creams, liquid extracts,
menstrual cramps and problems and powders. Diosgenin is available
related to childbirth, as well as in various over-the-counter and
for coughs and upset stomachs. prescription drugs.
□ In the 1950s, scientists

174
 WITCH HAZEL

Hamamelis virginiana Witch hazel typically grows 3-4.5 meters tall and can resemble
a tree. Its flowers have long, narrow, crumpled petals that

Witch Hazel change from light to deep yellow as the plant matures. The
leaves are long with wavy margins.
Soothes Skin Irritation and Acts as a Natural Astringent
Witch hazel extract, from its leaves, bark, and twigs, has a long history of soothing inflamed tissues and irritated
skin. It continues to be a popular ingredient in lotions, soaps, and ointments. The name “witch hazel” has roots in
folklore, as early settlers and natives used it for “water-witching” to find hidden water sourcess, thus, its name.

gynecological aid. amount in witch hazel is negligible

□ Witch hazel is used to and, therefore, not a cause for
manufacture astringents to concern.
help tighten the skin. Witch Parts used:
hazel leaf extract, bark extract,
and witch hazel water are often The dried bark, leaves, and partially
added to certain medications dormant twigs of witch hazel have
to help slow or stop bleeding. been used to make witch hazel
These medications treat water.
various conditions, including
Preparations:
hemorrhoids, insect bites,
itching, minor pain, stings, and You may see a product called witch
teething. hazel water (Hamamelis water,
distilled witch hazel extract). It is
Region: Modern research: a liquid distilled from dried leaves,
Witch hazel originated in eastern □ A recent study provides evidence bark, and partially dormant twigs of
North America, specifically that witch hazel extract has witch hazel.
Canada and the Northeast coast strong antimicrobial, anti-
of the United States. Today, it is Dosage:
toxin production, and anti-
commonly cultivated in Europe and biofilm abilities on pathogenic A lotion containing 10% witch hazel
temperate climates worldwide. microorganisms and might also water helps with sun-induced skin
be beneficial for maintaining irritation. Witch hazel water can
Ancient Uses:
healthy gut bacteria.(382) be used up to 6 times a day for
□ Witch hazel has been used hemorrhoids and anal discomfort.
to support human health for □ Witch hazel extract has been
In kids aged 2-11, witch hazel
centuries. It is recognized as a key component in skin care
ointment eases skin irritation with
one of the few medicinal plants products for many years.
several daily applications.
approved by the Food and Recently, hexagalloylglucose, a
Drug Administration as a non- compound in witch hazel extract
prescription drug ingredient. has been used rto offer increased
skin protection in various
□ It was even incorporated into the creams and lotions.(383)
first mass-produced toiletries
created in America, initially Side Effects:
named Golden Treasure and When applied topically, witch hazel
later rebranded as Pond’s is generally considered safe for
Extract. Chopped witch hazel bark
most adults, although some may
□ The witch hazel has been used experience mild skin irritation. Synergies:
by Native Americans for various Ingesting small amounts of witch
purposes. They made decoctions hazel is also likely safe for most
and infusions of its parts to treat adults but may cause stomach Witch hazel and Green tea
bruises, cholera, and respiratory upset. However, taking large Witch-hazel and green tea extracts
conditions, stimulate appetite amounts of witch hazel orally produce antimicrobial effects
and regulate the kidneys. could lead to liver problems.While against staphylococci, bacteria that
The plant was also used as witch hazel does contain safrole, a causes what is commonly known as
an antidiarrheal, emetic, and chemical that can cause cancer, the a staph infection.(384)

175
 WORMWOOD

Artemisia absinthium Wormwood is a perennial shrub-like plant that

grows up to 1.2 meters in height. It has silvery-

Wormwood green, feathery leaves and bears small, yellow

flowers.
Digestive Health and Antioxidant Support
Noted for its strong, bitter taste and scent, wormwood has been used in traditional medicine for centuries. It
is famously known as the primary ingredient in the alcoholic beverage absinthe, but has also been used for its
potential health benefits, particularly for digestive ailments.

could serve as an additional Preparations:

treatment for stroke patients. Wormwood can be prepared in tea,
(566) tincture, or capsule form. It is also
□ Wormwood extract may have used as an essential oil.A common
potential for modulating the dosage might be 1-2 teaspoons of
immune response and may dried herb steeped in boiling water
be used for treating immune to make a tea, consumed up to 3
disorders.(567) times a day.
□ Wormwood extract has Side Effects:
significant antiulcer and
antioxidant properties.(568) Wormwood is generally safe for
short-term use, it contains the
Parts used: compound thujone which can be
Region: The above-ground parts of the toxic in large amounts or with long-
wormwood plant, including the term use. It may cause restlessness,
Wormwood is native to temperate difficulty sleeping, and seizures. It
regions of Europe, Asia, and North leaves and flowering tops, are used
for medicinal purposes. is also not recommended for use
Africa, and has been naturalized in during pregnancy or breastfeeding.
North America.
Synergies:
Ancient Uses:
□ In traditional medicine systems,
wormwood was used for its
Wormwood, Lavender, and
antiseptic, antispasmodic, and
Rosemary
carminative properties. It was
used to treat digestive disorders, Wormwood, lavender, and
including stomach pain, rosemary essential oils allow
indigestion, and lack of appetite. for faster wound healing and
It was also believed to expel antimicrobial benefits when
worms, hence the name. combined.(569)
□ Historical Use in Absinthe:
Wormwood gained notoriety
for its use in the production
Fresh wormwood
of the alcoholic drink called
absinthe. Absinthe traditionally aerial parts
included wormwood along with
other herbs and was renowned
for its green color and alleged
hallucinogenic effects. The use of
wormwood in absinthe has been
restricted or regulated in many
countries due to safety concerns.

Modern research: Dried aerial parts

□ Wormwood exhibits
neuroprotective properties and

176
 YARROW

Achillea millefolium Yarrow is an herbaceous perennial plant with slender,

feathery leaves and clusters of small, white, pink, red, or

Yarrow yellow flowers. It grows to a height of about 1 m (3 feet).

Aids in Wound Healing and Offers Anti-Inflammatory Benefits

Yarrow, valued in various cultures, has been a remedy for wounds, infections, and digestive issues. Its astringent
and anti-inflammatory properties aid in reducing inflammation and promoting healing. The name “Achillea”
honors the Greek hero Achilles, who is said to have used this herb for battlefield wound care.

□ Yarrow treated digestive used as a gargle.

problems with its carminative
(gas-reducing) properties. Dosage:
□ Yarrow was used by some Yarrow has been used at 4.5 g
ancient cultures to regulate per day. But there is no clinical
menstruation and ease cramps. research to support this dosage.

Modern research:
□ Yarrow essential oils have
inhibitory effects against various
common disease-causing
pathogens.(385)
□ Essential oil from yarrow
Region: flowers and leaves shows strong Dry yarrow flowers
Yarrow is native to temperate antioxidant and antimicrobial
regions of the Northern properties, with flowers showing
Hemisphere in Asia, Europe, and stronger activity than leaves. Synergies:
North America, but it is now found (386)
throughout the world. □ Yarrow, containing flavonoids, Yarrow, Wormwood, and Walnut
kaempferol, luteolin, and
Ancient Uses: A combination of yarrow,
apigenin, shows potential in
wormwood, and walnut leaf extracts
□ Yarrow’s use dates back 60,000 treating neurodegenerative
is able to eliminate Leishmania
years in Iraq, with fossilized disorders like epilepsy,
major, a parasitic protozoan
pollen found in Neanderthal Alzheimer’s, multiple sclerosis,
responsible for leishmaniasis.(389)
burial caves. Parkinson’s disease, and stroke.
□ Soldiers in the Trojan war (387)
and other battles used yarrow □ Yarrow tea has antiviral and Yarrow, Cinnamon, and Rosemary
leaves to staunch bleeding anti-inflammatory properties, Bath treatments using a
wounds, earning it nicknames potentially treating COVID-19- combination of yarrow, cinnamon,
like “soldier’s woundwort” and induced lung inflammation. and rosemary distilled plant waters
“warrior plant”. (388) have potential anti-bacterial and
□ Ancient China used yarrow to immune-strengthening benefits.
Side Effects: (390)
balance yin and yang energies
and awaken spiritual forces of Yarrow products with thujone can
the mind. Yarrow stems served be toxic in high doses. Stick to 250-
500 mg daily for up to a year. Yarrow and Marigold
as a divination tool in the
I-Ching dynasty. Plant extracts from yarrow
Parts used: and marigold show synergistic
□ Native Americans used yarrow
Leaves, flowers, and stem effects when combined with the
to reduce fever, pain, and
chemotherapy drug 5-Fluororacil,
inflammation, promote sleep, Preparations: suggesting the potential for these
and repel flies. They boiled it in
Adults mainly use yarrow as a plant extracts to enhance the effectiveness
rituals to purify areas where sick
extract or tea, but it’s also applied of conventional pancreatic cancer
people rested and cleanse them
topically as ointment, cream, or treatments.(391)
of any illness.

177
 YOGURT

Yogurt is a dairy product created by fermenting milk

with a yogurt culture. The texture varies from creamy

Yogurt to thick, and it can range from tangy to mildly sweet.

Promotes Gut Health and Strengthens Immune System

Yogurt’s roots trace back to 5000 BC in Mesopotamia. It’s said that herdsmen began the practice of fermenting
milk in animal stomachs to preserve it, inadvertently creating yogurt. Throughout history, yogurt has been valued
for its health benefits, especially for digestion and immunity.

microbiota composition, and dips, dressings, and as a cooking

reduce atopic dermatitis.(739) ingredient in curries and baked
□ Yogurt provides an excellent goods. Yogurt can also be strained
source of highly bioavailable to make Greek yogurt, which is
protein, a great source of thicker and creamier.
calcium, and a source of Dosage:
probiotics that feature a range of
health benefits.(740) □ Culinary: Incorporating one or
two servings (approximately 1
□ Yogurt consumption is cup) of yogurt into your daily
nutritionally beneficial, diet can promote gut health and
particularly for the health of provide essential nutrients.
older adults due to its abundance
of calcium, zinc, B vitamins, and □ Medicinal: For specific health
Region: probiotics.(741) concerns, consult with a
healthcare provider for
While its exact origin is unknown, Side Effects: appropriate types and amounts.
yogurt is a significant part of the Probiotic-rich yogurt is often
diet in many cultures, including Yogurt is generally safe for most
people. However, those who are recommended for digestive
those in the Middle East, Central health.
Asia, and the Balkans. Today, it’s lactose intolerant or have a milk
consumed worldwide, with each allergy should avoid it. Some may
region having its unique variations. experience mild stomach upset,
especially with high consumption.
Ancient Uses:
Parts used:
□ Digestive Health: Ancient Indian
Ayurvedic scripts highlight Fermented milk
Synergies:
yogurt for its digestive properties
and its ability to balance gut
flora.
□ Immunity Booster: Historical Yogurt and Fruits
practices in many cultures
Combining fruit (eg. banana) and
used yogurt for its immune-
yogurt may provide synergistic
enhancing properties, owing to
health benefits through their
its probiotics.
probiotic and prebiotic properties,
□ Nutritional Supplement: promoting digestive health and
Recognized for its rich content of reducing the risk of cardiovascular
calcium, protein, and B vitamins, disease.(742)
yogurt has been a traditional
remedy for malnutrition and Dry yarrow flowers
weakness.

Modern research: Preparations: Choose yogurts with live

active cultures for maximum
□ Yogurt consumption in infants Yogurt can be eaten plain or
gut health benefits.
and children may help reduce as a part of various dishes. It’s
infectious diarrhea, improve gut commonly used in smoothies,

178
 YUCCA

Yucca spp. Yucca is a family of perennial shrubs and trees,

characterized by their tough, sword-shaped leaves

Yucca and clusters of white or whitish flowers. Some

species can reach heights of up to 9 meters.
Joint Pain Relief and Skin Health Enhancer
Known for its resilient growth and distinctive appearance, yucca has also been used for centuries in traditional
medicine and as a source of food by Native American cultures. Its roots, in particular, are noted for their potential
health benefits, including anti-inflammatory and antioxidant properties.
□ Yucca has anti-arthritic and
anti-inflammatory effects due
Synergies:
to its rich source of saponins
and polyphenolics, which may
suppress intestinal protozoa and
reduce joint inflammation.(570) Yucca and Quillaja saponaria
□ Yucca has a wide range of A blend of partially purified Yucca
therapeutic properties, including and quillaja saponaria extracts
antioxidant, anti-inflammation, in a ratio of 6:4 effectively lowers
antiarthritic, anticancer, cholesterol levels in the blood
antidiabetic, antimicrobial, and and improves gastrointestinal
hypocholesterolemic benefits. symptoms in patients with high
(571) cholesterol.(572)
Region: Parts used:
Yucca is native to arid regions The roots and leaves of the Yucca
of the Americas, including the plant are used for medicinal
southwestern United States, purposes.
Mexico, and South America.

Ancient Uses:
□ Native American tribes used
yucca for a variety of purposes.
Medicinally, it was used to treat
conditions such as arthritis, hair
loss, and skin problems. The
roots were used to make soap,
while the leaves were used for
weaving, and the flowers and
fruits were used as food sources.
□ The saponins found in yucca Yucca leaves
plants have been used
traditionally as a natural soap
and shampoo. Native Americans Preparations:
would crush the roots of yucca Yucca can be prepared as a tea or
and use the lather to clean their decoction using the roots or leaves.
hair and skin. It’s also often dried and powdered
□ Yucca root has been used for use in capsules or tablets and in
traditionally as a natural remedy tincture or extract form. A common
for joint pain and arthritis. It dose is 1-2 grams of dried root daily.
was believed to possess anti- Side Effects:
inflammatory properties and
was often consumed as a tea or While generally safe for short-
applied topically as a poultice. term use, it may cause stomach
upset in some. Not advised during
Modern research: pregnancy.

179
Activated Charcoal kidney health by removing waste
and toxins. Activated charcoal
Medicinal Uses: African
Wormwood has been a
Description: Activated seems to work well in synergy cornerstone in traditional
Charcoal, not to be confused with other detoxifying agents, African medicine. Its leaves are
with the charcoal used in but it’s essential to consult renowned for treating malaria,
grilling, is a fine black powder with a healthcare provider thanks to the compound
made from bone char, coconut before combining it with other artemisinin. It’s also been
shells, peat, petroleum coke, treatments or supplements. used for respiratory issues
coal, olive pits, or sawdust. The like coughs, colds, and chest
charcoal is activated by How to Use:
infections, often through steam
processing it at very high For digestive issues: Mix 1 inhalation for immediate relief.
temperatures, which changes its teaspoon of activated charcoal Additionally, it has a history
internal structure, reducing the in a glass of water and drink to of treating parasitic worm
size of its pores and increasing alleviate gas and bloating. Do infections and easing menstrual
its surface area. This results in a not consume more than three pain and irregularities.
substance that is highly times a day.
adsorbent, meaning it can bind Modern Research &
For topical use: Create a paste Synergies: Recent studies,
to toxins and odors. by mixing activated charcoal including a 2021 report,
powder with water and apply highlight its role as a significant
it to insect bites or minor skin source of antimalarial
infections. Rinse off after it medications, potentially even
dries to help soothe the skin and as a preventative measure. A
reduce itching or discomfort. 2012 Korean study also noted
its antioxidant properties and
potential in inhibiting cancer
Artemisia afra cell growth. African Wormwood
African Wormwood may synergize well with other
antioxidant-rich herbs for
Activated charcoal
Antimalarial and Respiratory enhanced health benefits.
Medicinal Uses: Activated Relief
charcoal has a long history of How to Use:
Description: African
medicinal use. It’s known for Brew tea using 1-2 teaspoons
Wormwood is a striking
its ability to trap chemicals of dried leaves per cup for
perennial shrub, native to Africa.
and prevent their absorption respiratory relief or menstrual
It grows tall, reaching 2-4
in the body. This makes it discomfort. For a concentrated
meters, with silvery-grey leaves
particularly effective in treating dose, take 1-2 milliliters of
and bright yellow flowers. Found
certain types of poisoning and tincture 1-3 times daily for
from South Africa to Kenya and
drug overdoses, under medical digestive or antimalarial
westward to Senegal and
supervision. It’s also used to benefits.
Cameroon, it’s usually harvested
alleviate gas and bloating, lower in late summer to early autumn.
cholesterol levels, and even
prevent hangovers. However, it’s Quassia amara
important to note that activated
charcoal should not be used Amargo, Bitter-
for alcohol, acid, or petroleum wood
product poisonings.
Relieves Digestive Issues and
Modern Research: Research Supports Blood Health
has shown that activated
Description: Quassia amara,
charcoal can interact with
known as amargo or bitter-
certain medications, reducing
wood, is a small tree found in
their effectiveness. It’s also African wormwood
Central and South America’s
being studied for its potential in
tropical regions. It has a notably

180
bitter taste and was first Andrographis paniculata dried leaves per cup, once or
introduced to Europeans by twice daily for colds or digestive
Graman Quassi, a healer and Andrographis comfort. Alternatively, take 20-
botanist. The tree’s slow growth Cold and Flu Relief, Antioxidant 60 drops of tincture 1-3 times
and modest size make it Support daily for immune support.
distinctive in its native habitat. Description: Andrographis, a
plant with lance-shaped leaves,
white flowers, and dark purple Bixa Orellana Linn
fruits, stands about 30-110 cm
tall. This “King of Bitters,” as it’s
Annatto
known for its extreme bitterness, Antioxidant and Antimicrobial
is native to South Asia and Support
Southeast Asia, thriving in Description: Annatto, derived
countries like India, Sri Lanka, from the seeds of the achiote
Thailand, and Pakistan. tree, is native to the tropical
Medicinal Uses: Traditionally, Americas. Traditionally used by
Amargo Native Americans, its striking
Andrographis was a go-to
remedy for malaria, fever, orange-red color makes it a
Medicinal Uses: Bitter-wood snake bites, and various favorite for coloring foods like
bark has a long history of use digestive issues. It was also cheese and sausages. Beyond its
for treating fever, digestive valued for treating respiratory culinary uses, annatto is valued
issues, scalp conditions, and infections like colds, flu, and for its medicinal qualities.
malaria. The plant contains bronchitis. Its main component,
active ingredients like quassin andrographolide, is noted for its
and neoquassin, believed to anti-inflammatory and immune-
be responsible for its healing boosting properties.
properties. It’s also recognized
for its anti-inflammatory, Modern Research &
antifungal, and antioxidant Synergies: Studies show
benefits. Andrographis has strong
antioxidant properties,
Modern Research & potentially surpassing Vitamin
Synergies: Research indicates E. Its extract may also offer
that quassia extract can increase stress-relief and anxiolytic Annatto
red blood cell count, suggesting effects, similar to
anti-anemic effects. It might benzodiazepines. When paired Medicinal Uses: Annatto is
also be beneficial for diabetes with other immune-boosting revered for its health benefits.
and dyslipidemia management. herbs, it can enhance their The seeds and leaves are
A notable synergy is its effectiveness. known for their antifungal
combination with other anti- and antibacterial properties.
inflammatory herbs, enhancing It’s commonly used to aid in
its effectiveness in treating managing diabetes, diarrhea,
digestive complaints. and fever. Additionally, it’s
How to Use: believed to help with heartburn,
fluid retention, and even more
Brew a handful of dried bark in serious conditions like malaria
a tea to aid digestion or reduce and hepatitis. Its antioxidant
fever. properties are also noted for
For scalp treatment, apply a cell protection. While it can be
Andrographis
diluted extract directly to the applied topically, it’s important
affected area. to note that it might cause skin
How to Use: irritation for some people.
Brew a tea with 1 teaspoon of

181
Modern Research & medicine, particularly for heart water or your favorite drink once
Synergies: Recent research health. Its bark is packed with daily.
highlights annatto’s potential heart-friendly compounds like
in protecting human cells from flavonoids and glycosides,
damage. Studies have found that making it a go-to remedy for Euphorbia hirta
annatto carotenoids can shield heart palpitations, hypertension,
human erythrocytes (red blood and high cholesterol. It’s also Asthma Plant
cells) from oxidative harm. been traditionally used for Alleviates Respiratory Issues
Another intriguing discovery wound healing, thanks to its and Supports Lung Health
is that annatto tocotrienol, a antibacterial and astringent
Description: The Asthma
compound in annatto, may properties, and as a gastric aid
Plant, commonly known as
play a role in preventing for issues like stomach ulcers
Dove Milk, is an annual weed
osteoarthritis. This is evidenced and digestive disorders.
thriving in tropical climates.
by a significant decrease in
Recognizable by its oval leaves,
osteocalcin levels and osteoclast
hairy stems, and small yellow
surface in bones, as observed
flowers, it’s notable for releasing
in animal studies. A synergy to
a milky sap upon damage to its
consider is combining annatto
leaves or stems.
with other antioxidants to
enhance its cell-protective Medicinal Uses: Traditionally
qualities. used in Indian medicine, the
Asthma Plant offers several
How to Use:
health benefits. Its leaves are
Brew a handful of annatto leaves brewed into tea to improve lung
in hot water to create a soothing function, reduce inflammation,
tea. and alleviate bronchial spasms.
Incorporate 1 tablespoon of This makes it a natural remedy
ground annatto seeds into your for conditions like bronchial
salad or soup for a health boost asthma, pneumonia, and other
and a splash of color. respiratory issues.

Arjun tree Modern Research &

Synergies: Recent studies
Terminalia arjuna Modern Research & have explored its potential
in cancer treatment, finding
Arjun Synergies: Research backs
up the Arjun Tree’s heart- it may inhibit the growth of
Cardiac Wellness and Wound boosting claims. A 2016 study leukemia, breast, and prostate
Healing showed that its bark extract cancer cells. Additionally,
Description: The Arjun could protect against caffeine- it’s been studied for its
Tree, a tall evergreen native induced coronary heart disease. antimicrobial, antimalarial,
to India, Myanmar, and Sri Its liver-supporting properties, anti-asthmatic, antioxidant,
Lanka, is easily recognized particularly against drug- and antiviral properties. Its
by its smooth, grey bark and induced damage, have also been role in managing viral diseases,
drooping branches. You’ll often highlighted in studies. Pairing
find it along riverbanks, where Arjun with other heart-healthy
it stands out with its vibrant herbs or antioxidants could
oval leaves and yellow flowers. enhance its cardioprotective
This tree isn’t just a staple in the effects.
landscape; it’s a treasure trove of How to Use: Brew a heart tonic
medicinal benefits. by boiling a small piece of Arjun
Medicinal Uses: For centuries, bark in water for 10 minutes. For
the Arjun Tree has been a digestive relief, mix a teaspoon
of powdered bark into a glass of Asthma plant
cornerstone in Ayurvedic

182
including potential applications reservoirs, vital during dry as a protective measure against
in COVID-19 treatment, is a seasons. the bubonic plague. The key
subject of ongoing research. As Modern Research & component, berberine, offers
a synergy, it may be combined Synergies: Research highlights antibacterial, antifungal,
with other respiratory- the antioxidant properties of and antiviral benefits, aiding
supporting herbs for enhanced baobab seed oil, beneficial for in combating infectious
benefits. skincare and food industries. diseases. It’s also a strong
How to Use: The fruit, with its fiber and anti-inflammatory, helpful
polyphenols, shows promise for conditions like irritable
Brew a handful of dried leaves in bowel syndrome, eczema, and
hot water for a soothing tea. in aiding hunger management
and weight control. Baobab’s psoriasis.
Infuse 1 tablespoon of crushed procyanidins and flavonol Modern Research &
leaves in boiling water, strain, glycosides contribute to its Synergies: Modern research
and drink to aid respiratory strong antioxidant activities, confirms barberry’s anti-cancer,
health. making it a potential anti-cholesterol, liver protective,
ally in health promotion. immune-boosting, and anti-
Synergistically, baobab can be inflammatory properties. These
Adansonia digitata paired with other antioxidants findings reinforce its traditional
Baobab for enhanced benefits. applications. As a synergy,
barberry can be combined with
How to Use:
Antioxidant Powerhouse and milk thistle to enhance liver
Hunger Management Powder: Mix 5-10 grams of health, due to both having liver-
baobab powder into smoothies protective properties.
Region: The Baobab tree,
or yogurt for a vitamin C boost.
iconic in the arid savannas of
Africa, Madagascar, and Leaves: Cook fresh or dried
Australia, stands out with its leaves as a spinach alternative
thick trunk and root-like for a nutritious meal.
branches. Often called the “Tree
of Life,” it’s a symbol of
resilience in dry landscapes. Berberis vulgaris
Description & Uses: Baobab
trees are not just impressive
Barberry
in size; they’re nutritional Digestive Aid and Infection
powerhouses. The fruit, known Fighter
as “monkey bread,” is packed Description: Barberry is a
with vitamin C. The leaves, deciduous shrub found in Asia
rich in calcium, and the seeds and Europe. It’s recognized
are valued for both nutrition by its spiky branches, bright Barberry
and medicinal purposes. In green leaves, and small yellow
ancient times, the tree’s hollow flowers that appear in spring.
trunks served as natural water The plant produces small, How to Use:
red, antioxidant-rich berries. Brew a tea by steeping a handful
Traditional medicine has valued of dried berries in hot water.
its roots and bark for centuries.
Add 1 tablespoon of crushed
Medicinal Uses: Barberry has barberry bark to soups or stews
a history in Chinese and Persian for an herbal boost.
medicine for treating digestive
Remember, while barberry
and liver issues, as well as skin
is generally safe, it’s wise to
diseases. In Europe, it was used
consult with a healthcare
against fevers and infectious
professional before starting any
diseases, including historically
Baobab fruit new herbal remedy, especially

183
if you have existing health compounds as the key to managing blood fats.
conditions or are taking other its antioxidant capabilities. Modern Research &
medications. These compounds synergize to Synergies: Research has
amplify the antioxidant effect, found that borage oil is good
particularly beneficial for liver for reducing liver damage and
Peumus boldus protection against oxidative the harmful effects of radiation
stress and free iron. Adding
Boldo boldo to a routine that includes
exposure. This is mainly because
it boosts your body’s natural
Enhances Digestion and other liver-supporting herbs like defense against oxidative
Supports Liver Health milk thistle may enhance overall
liver health.
Description: Boldo is a
fragrant evergreen shrub How to Use:
originating from central and Brew a teaspoon of dried boldo
southern Chile and Peru. Its leaves in hot water for 5-10
leaves emit a robust, woody minutes to make a soothing tea.
aroma and have a mildly bitter Drink once daily.
flavor. The small, green boldo
Incorporate a tablespoon of
fruits are notable for their
crushed boldo leaves into salads
enjoyable taste, attributed to the
or soups for a healthful addition.
ascaridole compound.
Medicinal Uses: Traditionally
used in South American herbal Borago officinalis
medicine, boldo is valued for its
effectiveness in managing Borage
digestive issues, reducing Respiratory Relief and Skin
inflammation, combating Health
infections and parasites, and
supporting liver and gallbladder Description: Borage is a
friendly, easy-to-grow herb from Borage
health. Additionally, boldo may
aid in lowering cholesterol the Mediterranean. Picture a
plant about 3 feet tall, covered stress. As for synergies, borage
levels, enhancing digestive
in little hairs, with bright blue, oil pairs well with fish oil
functions, and its antioxidant
star-shaped flowers. Not only supplements. Together, they can
qualities could be beneficial in
are these flowers pretty, but both be more effective in reducing
cancer prevention.
the flowers and leaves are edible, inflammation and promoting
tasting a bit like cucumber. heart health.
Medicinal Uses: Borage has a How to Use:
long history in traditional Brew tea: Steep a handful of
medicine. People have used it to borage leaves in hot water for a
ease coughs and bronchitis and soothing tea.
to help with rheumatoid
Salad enhancement: Add 1
arthritis. It’s also been a go-to
tablespoon of fresh borage
for aiding digestion, acting as a
leaves to your salad for a unique
diuretic, and treating skin issues
cucumber flavor and health
like eczema and psoriasis. The
boost.
big deal about borage, though, is
Boldo its seed oil. This oil is packed
with omega-6 fatty acids,
Bacopa monnieri
Modern Research & especially gamma-linolenic acid
Synergies: Recent studies (GLA). GLA is great for easing
PMS symptoms and might even
Brahmi
highlight boldo’s polyphenolic Enhances Memory and
help keep your heart healthy by

184
Cognitive Health health. diarrhea and related disorders.
Description: Brahmi, a How to Use: How to Use: Brew an infusion
versatile creeping perennial, For a simple brain boost, brew a by steeping 1 to 2 grams of
thrives in diverse regions teaspoon of dried Brahmi leaves Buchu leaves in boiling water,
like India, Australia, Europe, in hot water for a rejuvenating consuming 2 or 3 times daily.
Africa, and both Americas. tea. Alternatively, sprinkle half Alternatively, use 10 to 40 drops
It’s known for its resilience a teaspoon of Brahmi powder of Buchu tincture in water, taken
and adaptability, making it a onto your morning cereal or similarly.
common sight in many natural smoothie.
landscapes.
Medicinal Uses: Bacopa
monnieri, popular for boosting Agathosma betulina
brain health, is traditionally
used to enhance memory and Buchu
focus. It’s also known for its Urinary Tract Health and Anti-
calming effects, helping to inflammatory
reduce stress and anxiety. The
Description: Buchu, a shrub
herb contains active components Buchu
native to South Africa’s Western
like bacosides, saponins, and
Cape, boasts star-shaped, white
alkaloids, which contribute to its Note: Buchu may cause stomach
or pink-tinged flowers. Its oval,
health benefits. or kidney irritation and is not
shiny green leaves are fragrant,
recommended during pregnancy
with oil glands underneath
or for those with kidney
and serrated edges. The plant
problems.
also produces green fruit that
darkens upon ripening.
Medicinal Uses: Buchu has a Bupleurum chinense
long history as a natural remedy.
It’s been used for bladder and Bupleurum
kidney issues, indigestion, Liver Health, Immune Support,
stomach problems, and even Stress Relief
for wound cleaning. The
Khoikhoi people of South Africa Description: Bupleurum,
traditionally used it as a diuretic a tall perennial herb with
and stimulant, particularly for slender green leaves and small
Brahmi yellow flowers, thrives in East
bloating. By the 19th century,
it was recognized in British Asia’s wild fields and hillsides,
Modern Research & especially in China, Japan, and
medicine for treating conditions
Synergies: Studies have Korea.
like gout and urinary infections.
shown Brahmi’s potential
Modern Research & Medicinal Uses: Revered for
in supporting brain health,
Synergies: While Buchu is over 2,000 years in Traditional
particularly in protecting against
still used in herbal diuretics Chinese Medicine, Bupleurum
neurodegenerative diseases
and for urinary tract ailments, is famed for treating ‘Shaoyang
like Parkinson’s. It’s found to
its effectiveness lacks extensive syndrome,’ characterized
help reduce brain inflammation
scientific validation. However, by intermittent fever, chest
and improve dopamine
it has shown promising fullness, irritability, and nausea.
levels, offering benefits for
antidiabetic effects in certain It’s believed to balance body
various conditions, including
studies. A noteworthy synergy energies and ‘lift’ Yang Qi. In
Alzheimer’s and epilepsy.
is the combination of Buchu Japan’s Kampo medicine, it’s
Brahmi may synergize well with
leaf oil with African wormwood, used for liver and digestive
omega-3 fatty acids, enhancing
basil oil, and celery seed oil, ailments, while in Korean
cognitive function and brain
which can be effective in treating medicine, it’s known for its

185
anti-inflammatory effects and plant can be either an annual relieving experience.
immune-boosting properties. or a perennial, adapting well
Modern Research & to various environments in the
Synergies: Studies confirm region. Ricinus communis
Bupleurum’s effectiveness in
treating depression with
Medicinal Uses: California
Poppy is a traditional remedy
Castor Bean
minimal side effects. Its root, for pain relief, acting as a Antioxidant and Antimicrobial
rich in saikosaponins, shows natural sedative. It’s particularly Agent
antioxidant activity. It effective for managing anxiety, Description: The Castor Bean,
synergizes well with other anti- stress, and insomnia. The also known as the Castor Oil
inflammatory and immune- plant contains alkaloids and Plant, is a vibrant perennial
boosting herbs, enhancing their other natural compounds shrub. It’s easily recognized by
effects. that contribute to its soothing its large, glossy, dark green
properties. leaves and eye-catching flowers
Modern Research & in yellow and red hues.
Synergies: Research indicates Originally from Ethiopia, this
California Poppy’s potential as plant thrives in various regions
an anti-inflammatory agent, of Africa and the Middle East.
which might be helpful in
treating arthritis and chronic
pain. While its calming, hypnotic
effects are well-documented,
more comprehensive clinical
research is needed to fully
understand its efficacy in pain
management. A synergy to note:
combining California Poppy with
chamomile could enhance its Castor oil plant
sleep-inducing qualities.
How to Use: Medicinal Uses: Despite
Bupleurum root containing toxic substances like
Brew a teaspoon of dried
ricin and ricinine, Castor Bean is
How to Use: Brew a decoction California Poppy in hot water
valued in traditional medicine.
by boiling 5-12 grams of the to create a relaxing tea. Drink
Its oil and other parts offer anti-
dried roots daily. Alternatively, before bedtime to aid sleep.
inflammatory, antimicrobial,
add 1-3 grams of powdered root Incorporate a small amount and antifungal benefits. These
to food or water. (about half a teaspoon) of dried properties make it helpful for
California Poppy into a warm skin issues, combating fungal
bath for a soothing, stress- and bacterial infections, easing
Eschscholzia californica respiratory problems, and
assisting in detoxifying the body.
California Poppy Modern Research &
Eases Anxiety, Insomnia, and Synergies: Studies have
Chronic Pain revealed that the ethanol
Description: The California extract from Castor Bean seeds
Poppy, a vibrant yellow and and leaves possesses potent
orange flower, is native to antioxidant capabilities. This
California and the western may underpin its medicinal uses,
United States. Known for especially as an antioxidant
its beauty, it also serves as supplement. Furthermore, the
California’s state flower. This plant shows antibacterial effects,
California poppy

186
notably against gram-negative been effective in treating magnesium, and potassium,
bacteria such as Escherichia coli symptoms of premenstrual chervil is also a good source
and Salmonella. A synergy worth syndrome. Synergistically, it can of bioflavonoids. Recent
noting is its use alongside other be combined with other research highlights its chemical
skin-soothing agents in topical hormone-balancing herbs for composition, including phenolic
applications for enhanced skin enhanced effectiveness. acids and flavonoids. It shows
health. promise in fighting bacteria,
How to Use: yeasts, and in particular,
glioblastoma cells. A synergy to
For skin ailments: Apply a small note: Chervil’s high potassium
amount of castor oil directly to content can complement
the affected area. heart-healthy diets, potentially
As a detox aid: Mix 1-2 enhancing its benefits for
teaspoons of castor oil in a glass hypertension.
of warm water and drink on an How to Use:
empty stomach.
Brew a teaspoon of dried chervil
in hot water for a soothing tea.
Chasteberry Alternatively, sprinkle a
Vitex agnus-castus
tablespoon of fresh chervil onto
Chasteberry How to Use: Brew a soothing
tea with a handful of dried
salads or soups for flavor and
health benefits.
Women’s Hormonal Balance berries, or take 1-2 ml of
and PMS Relief Chasteberry tincture daily for
Description: Chasteberry, hormonal balance.
a Mediterranean native, is
a hardy shrub adorned with
hand-shaped leaves and small, Anthriscus cerefolium
fragrant flowers. These flowers
give way to reddish-black Chervil
berries, each no larger than a Supports Circulatory and
peppercorn, and the plant is also Digestive Health
found in Central Asia and the Description: Chervil, an
Southern United States. annual herb from the Caucasus,
Medicinal Uses: Historically, is known for its mild anise-like
Chasteberry has been a key flavor, resembling tarragon,
player in women’s health. It’s parsley, and lemon. It has
known for balancing female delicate, feathery leaves and is
hormones, easing menstrual fragrant, similar to myrrh resin.
irregularities, and alleviating Medicinal Uses: Traditionally,
breast tenderness. Its use dates chervil was a go-to herb for
back to ancient Greece and digestive problems, stomach
Rome for reproductive health, and menstrual cramps, eczema,
and it was popular in medieval gout, kidney stones, pleurisy,
times for promoting chastity. Chervil
and for boosting circulation
Modern Research & and reducing inflammation.
Synergies: Recent studies Presently, it’s mainly valued for
Stellaria media
confirm Chasteberry’s benefits in helping with hypertension (high
reducing menopausal symptoms blood pressure). Chickweed
and its potential as a source of Modern Research &
antidiabetic compounds. Its Supports Respiratory Health
Synergies: Rich in vitamin and Skin Healing
dopaminergic compounds have C, carotene, calcium, iron,

187
Description: Chickweed, a echinacea to enhance immune synergies, Chinese Rhubarb
low-growing flowering plant, support, especially in cold and pairs well with other detoxifying
originates from Europe and has flu remedies. herbs, amplifying its cleansing
spread worldwide. This versatile How to Use: For a simple effects.
plant, with edible leaves, flowers, remedy, brew a handful of
stems, and seeds, thrives in chickweed leaves in hot water for
various environments. a soothing tea. Alternatively, add
Medicinal Uses: Chickweed a tablespoon of fresh chickweed
offers a range of health benefits. to salads for a nutritious boost.
It’s been traditionally used to
treat skin infections, digestive
issues, bronchitis, asthma, and Rheum palmatum
indigestion. It’s also known for
aiding weight loss, thanks to its Chinese Rhubarb Chinese Rhubarb
natural appetite suppressant, Digestive Aid and Detoxification
saponins, and lecithin, which Support How to Use:
helps in fat metabolism. Native To aid digestion, brew 1-2 grams
Description: Chinese Rhubarb,
Americans valued chickweed for of dried Chinese Rhubarb root
also known as Da Huang, is a
treating respiratory problems, in hot water to make a tea. Drink
robust perennial herb found
colds, coughs, flu, sore throats, this up to three times a day.
in the mountainous regions
and healing wounds. For topical use, apply a poultice
of western and northwestern
China. It’s recognized by made from powdered root
its large, broad leaves and directly to the skin.
distinctive reddish-brown roots.
Medicinal Uses: Chinese
Cinchona officinalis
Rhubarb has been a cornerstone
in traditional Asian medicine. Cinchona
Known for its potent laxative
properties, it’s frequently used Antimalarial, Aids Digestion,
to relieve constipation and Reduces Fever
digestive discomfort. Beyond Description: Cinchona is an
aiding digestion, it’s believed to evergreen tree found in South
detoxify the body and purify the America, especially in Bolivia,
blood. In Korean and Mongolian Colombia, Ecuador, and Peru.
medicine, it’s valued for its anti- Grown worldwide, it reaches 5 to
inflammatory effects, aiding in 15 meters in height, with paired
conditions like fever and skin leaves, and produces pink, red,
Chickweed disorders, and supporting liver
and gallbladder health.
Modern Research & Modern Research &
Synergies: Research Synergies: Research has
highlights chickweed’s uncovered that Chinese
anti-inflammatory effects, Rhubarb’s leaf extracts possess
particularly for skin health. Its strong antimicrobial properties,
antioxidant properties play a making it a promising ingredient
crucial role in these benefits. in functional foods. It’s also
In wound healing, chickweed’s shown effectiveness in
polyphenol compounds have combination with standard
shown promising results. As medical treatments, enhancing
for synergies, chickweed can be patient recovery in various
Cinchona
combined with other herbs like conditions. In terms of

188
or white flowers. The fruit is a Codonopsis pilosula, is a in combination with other
small capsule containing perennial herb with bell-shaped antioxidants and brain health-
numerous seeds. flowers and oval leaves, thriving supporting herbs.
Medicinal Uses: Historically, in East Asia’s high-altitude How to Use:
cinchona bark was a go-to for regions like Sichuan and Shanxi
in China. Its most notable Brew tea with 1-2 teaspoons
reducing fever and muscle of dried root for a nourishing
pain. Its most famous use feature is its large, tuberous
roots, which are the main drink, or incorporate the
was in treating malaria, as it powdered form into daily meals,
contains potent alkaloids like ingredient in medicinal
preparations. like soups, for a healthful boost.
quinine. Besides its antimalarial
properties, it’s been used for
digestive issues, hemorrhoids, Coleus forskohlii
ulcers, and even as an astringent
in eye lotions. Coleus
Modern Research & Enhances Cardiovascular and
Synergies: Modern studies Respiratory Health
reveal cinchona’s potential
Description: Coleus forskohlii,
in various areas, such as
often just called Coleus, is a
anti-obesity, anti-cancer,
bright, leafy plant that grows
antioxidant, anti-inflammatory,
about two feet tall. Native to
and anti-microbial treatments.
subtropical areas in India,
Its alkaloids may also aid
Thailand, and Uganda, it’s
in treating blood disorders
known for its colorful, mottled
like β-thalassemia. Cinchona
leaves and tuberous roots,
synergizes well with other anti-
which are rich in the beneficial
inflammatory and antioxidant
compound forskolin.
herbs.
Medicinal Uses: In traditional
How to Use:
Ayurvedic medicine, Coleus has
Brew a herbal tea by steeping Codonopsis been used to support respiratory
3-5 grams of cinchona bark in health, particularly for
a cup of boiling water for up to Medicinal Uses: Known as conditions like asthma and
10 minutes. Sweeten with honey the “poor man’s ginseng,” Dang bronchitis. It’s also been used in
or sugar if desired. For malaria Shen is valued for boosting Thai medicine as a digestive aid,
treatment, adults and children energy, improving digestion, helping with indigestion and
over 16 can take 648 mg of and enhancing respiratory flatulence. In Brazil, Coleus was
quinine (about 2 capsules) every health. It’s a gentle tonic, valued for its cardiovascular
8 hours for a week. traditionally used in Chinese, benefits, believed to help with
Note: Use cinchona cautiously, Korean, and Japanese medicine blood circulation and blood
as incorrect dosing may lead to for strengthening the body, pressure regulation.
side effects like blurred vision, aiding recovery from illness, and
dizziness, and headaches. boosting immunity.
Modern Research &
Synergies: Studies show
Codonopsis pilosula that Codonopsis pilosula’s
polysaccharides may protect
Codonopsis, Dang brain cells, offering early
Shen treatment potential for
Alzheimer’s disease. Its leaves,
Energy and Immune System
rich in antioxidants and
Boost
nutrients, are effective in tea
Description: Dang Shen, or form. This herb works well Coleus

189
Modern Research & Hepatica is valued in herbal inflammation.
Synergies: Research has medicine for its leaves, stems,
shown Coleus extracts to and roots. It’s known for its
be effective against various anti-inflammatory properties, Centaurea cyanus
pathogenic bacteria, supporting offering relief for conditions like
its use as a broad-spectrum rheumatism, gout, and arthritis. Cornflower
antibacterial treatment. A study Beyond easing joint pain, it’s Soothes Digestive and
on overweight individuals also helpful for digestive issues, Respiratory Ailments, Enhances
suggested Coleus, combined including indigestion and Eye Health
with a diet, may aid in managing stomach cramps, thanks to its
Description: Cornflower,
metabolic risks associated with soothing qualities.
known for its striking deep blue
obesity. Its antioxidant and
flowers and papery texture,
antimicrobial properties also
is native to Europe. Typically
align with traditional uses in
reaching 30-80 cm in height, it
treating infections. Coleus can
features a branching stem and
synergize with other herbs that
lanceolate leaves up to 5 cm
support cardiovascular and
long.
respiratory health.
Medicinal Uses: Traditionally,
How to Use:
cornflower has been valued for
To incorporate Coleus into your its health benefits since ancient
routine, you can take it as a times. In Greece, it symbolized
supplement in capsule or tablet good luck and happiness, while
form, containing a specified in Egypt, it was used to treat eye
amount of forskolin. Typically, Common hepatica diseases and improve vision.
these supplements contain During the Middle Ages, it
100-250 mg of Coleus forskohlii Modern Research &
served as a remedy for digestive
extract (standardized to 10- Synergies: Research highlights
and respiratory ailments, and
20% forskolin), recommended Common Hepatica’s antioxidant
was also applied to wounds and
twice daily. Alternatively, brew and hepatoprotective abilities,
skin infections.
a tea from the dried root, but be suggesting its potential in liver
aware it has a strong taste. health support. The plant’s
benefits stem from its rich
composition of mucilage,
Anemone hepatica syn. Hepatica tannins, and flavonoids,
nobilis contributing to its antimicrobial,
anti-inflammatory, and
Common Hepatica, antispasmodic effects. As a
Liverwort synergy, combining Common
Hepatica with turmeric may
Anti-inflammatory and Liver enhance its anti-inflammatory
Support effectiveness, especially for joint
Description: Common and digestive health.
Hepatica, also known as How to Use:
Liverwort, is a herbaceous
For joint and digestive relief:
perennial wildflower. Its name
Brew a teaspoon of dried leaves
comes from its distinctive
in a cup of hot water for tea.
three-lobed leaves, thought
Drink once or twice daily.
to resemble a liver. This plant
thrives in woodland settings, For a soothing topical
particularly near streams or in application, crush fresh
moist, well-drained soils. leaves and apply directly to
affected areas for relief from Cornflower
Medicinal Uses: Common

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Modern Research & Modern Research & also culturally significant, with
Synergies: Recent studies have Synergies: Research has its roots in ancient Mexican
identified active compounds in validated Corydalis as an traditions.
cornflower, including flavonoids, effective analgesic, particularly Medicinal Uses: Historically,
alkaloids, and essential oils. for myocardial ischemia. Its Damiana was celebrated as a
These contribute to its anti- synergy with turmeric, especially sexual tonic among indigenous
inflammatory, antiseptic, and in a 3:2 ratio, shows a strong Mexican tribes, enhancing
pain-relieving properties. anticancer effect. Vinegar sexual health and fertility.
While primarily recognized processing enhances its benefits, Beyond its aphrodisiac qualities,
for its benefits in eye health, notably in reducing muscle it was also used for various
cornflower can also be effective tremors and liver damage. health concerns like dizziness,
in supporting digestive and asthma, diabetes, and menstrual
respiratory health. A notable issues. With essential oils,
synergy is with chamomile, tannins, apigenin, and arbutin,
enhancing its soothing effects, Damiana has been recognized
especially in eye care. for its potential to support liver
How to Use: health.
Eye Care: Steep 1-2 teaspoons Modern Research &
of dried flowers in hot water for Synergies: Research highlights
10 minutes. Strain and use as a Damiana’s antioxidant
gentle eye rinse. Corydalis properties, beneficial in diabetes
Digestive Aid: Brew a handful management and weight control.
How to Use: Studies show a synergistic effect
of leaves in a cup of tea to help
soothe digestive discomfort. Brew tea with a teaspoon of when combined with Brazilian
dried Corydalis roots steeped ginseng, enhancing sexual
in hot water for 10 minutes. function, and when paired with
Corydalis yanhusuo Alternatively, use the vinegar- yerba mate and guarana, it may
soaked and cooked rhizome in aid in appetite control and
Corydalis small amounts in cooking. energy boost.
Pain Relief and Circulatory Note: Avoid using Corydalis
Support during pregnancy or
breastfeeding. Side effects can
Description: Corydalis
include fatigue, nausea, and
yanhusuo, growing up to 60 cm
vertigo. Excessive use of certain
tall, is a delicate plant with fern-
compounds in Corydalis, like
like leaves and small tubular
THP, can cause liver issues.
flowers in pink, purple, or white.
Native to China, it adapts well to
mild climates globally.
Turnera diffusa
Medicinal Uses: For centuries,
Corydalis has been used in Damiana
traditional Chinese, Japanese, Aphrodisiac and Mood Damiana
Korean, and Russian medicine. Enhancer
It’s known for easing menstrual How to Use:
and abdominal pain, aiding Description: Damiana, a small
shrub with aromatic serrated Brew a relaxing tea with 2-4
digestion, and improving blood
leaves and bright yellow flowers, grams of dried Damiana leaves,
circulation. It has also been
thrives in the hot, humid or add a tablespoon to a herbal
valued for treating emotional
climates of Central America, the smoking blend for a unique
disturbances, mild mental
Caribbean, and parts of Texas. flavor.
disorders, and even as a mild
sedative and tranquilizer. Native to Mexico, this plant is Note: While generally safe in
not only visually appealing but food amounts, high doses can

191
have adverse effects. Always therapy for chronic vascular on Diatomaceous Earth’s health
consume in moderation. complications in diabetes. Its benefits is limited but growing.
synergistic effect is notable when Studies have looked into its role
combined with other heart- in cholesterol management and
Salvia miltiorrhiza supportive herbs, enhancing detoxifying effects. However, the
cardiovascular health and findings are preliminary, and
Dan Shen, Chinese circulation. more research is needed to fully
Sage How to Use: understand its health
implications. DE is often used in
Promotes Cardiovascular Tea: Steep 3-15 grams of dried conjunction with other
Health and Blood Circulation Dan Shen root in boiling water. detoxifying agents, like activated
Description: Dan Shen, also Drink to support heart health. charcoal, for enhanced effects.
known as Chinese Sage, is a Tincture: Take 2-4 milliliters of
perennial plant from the mint Dan Shen tincture three times a
family. It is notable for its day, diluted in water or juice, for
beautiful purple flowers and circulatory benefits.
typically grows up to 60 cm tall.
This herb thrives in China and
Japan, favoring sunny spots and Diatomaceous
well-drained soils.
Earth
Description: Diatomaceous
Earth, often abbreviated as DE, Diatomaceous Earth
is a fine, powdery substance
derived from the fossilized
How to Use:
remains of diatoms – a type
of hard-shelled algae. It’s a As a Dietary Supplement:
naturally occurring material Mix a teaspoon of food-grade
that has a range of uses from Diatomaceous Earth into water,
filtration to pest control. This juice, or a smoothie once daily.
Dan Shen roots
pale, chalk-like powder is known It’s vital to stay well-hydrated
for its porous and abrasive when consuming DE.
Medicinal Uses: Dan
Shen has been a cornerstone nature and is commonly For Skin Care: Mix a small
in Traditional Chinese found in both food-grade and amount of food-grade
Medicine (TCM), especially industrial forms. Diatomaceous Earth with water
for cardiovascular health. It’s Medicinal Uses: to form a paste and apply it as a
praised for improving blood Diatomaceous Earth is facial mask. Let it dry for a few
circulation, easing chest pain, touted for its potential health minutes before rinsing off. This
and supporting heart health. benefits, especially in its food- can help exfoliate and improve
Additionally, it’s used for grade form. It is believed to skin texture.
menstrual issues like irregular support digestion and promote
periods and pain, as well as for detoxification. Some people
inflammatory conditions such as use it for improving skin and Anethum graveolens
arthritis. hair health due to its high
silica content. Additionally, it’s Dill
Modern Research &
Synergies: Research has sometimes used as a natural Soothes Digestion, Enhances
revealed Dan Shen’s potential dewormer in animals. However, Liver Health, and Aids Sleep
in treating conditions like it’s crucial to note that while Description: Dill, a fragrant
colitis and reducing colorectal DE is considered safe for herb with a rich history in
cancer risks associated with consumption in small quantities, cooking and healing, originates
inflammation. It’s also being it should always be food-grade. from the Mediterranean and
explored as an antioxidant Modern Research: Research parts of Asia but is now globally

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cultivated. Its strong aroma is both their digestive and calming medicinal discoveries from
hinted at in its Greek name effects. epazote. It’s also noted for its
origins, ‘aneeson’ or ‘aneeton’, How to Use: To harness the abilities to fight cancer cells,
meaning “strong-smelling”. The benefits of dill, try these simple microbes, and diabetes. A
name ‘dill’ comes from the Norse methods: synergy to consider: combining
word ‘dilla’, meaning “to epazote with other anti-
soothe”. Brew a handful of dill leaves in inflammatory herbs may
hot water to make a soothing enhance its effectiveness,
tea, ideal for digestion. particularly for digestive and
Sprinkle about 1 tablespoon respiratory conditions.
of chopped dill over salads or How to Use:
soups to enhance flavor and
health benefits. Brew a handful of epazote leaves
in hot water to make a soothing
tea, especially helpful for
Dysphania ambrosioides digestion.
Add 1 tablespoon of dried
Epazote epazote leaves to salads or soups
Aids Digestion and Respiratory to enjoy its benefits and unique
Health flavor.
Description: Epazote, or
Mexican tea, is an herb from
Mexico and Central America. It
usually grows up to 1.5 meters
Dill tall. This plant features dark
green, jagged leaves and small
Medicinal Uses: Dill white flowers. It’s known for its
offers numerous health strong smell. Epazote has a long
benefits, including antiseptic, history, with the Mayans and
antispasmodic, and anti- Aztecs using it for its healing
inflammatory properties. In abilities.
traditional Ayurvedic practices,
Medicinal Uses: Epazote is
it’s used to ease abdominal
traditionally used in Mexican
pain, relieve colic, and enhance Epazote
remedies to help with digestive
digestion. Additionally,
issues like gas, indigestion,
dill is effective in reducing
and stomach cramps. It’s also
nausea, boosting appetite, and
believed to aid in respiratory
promoting better sleep.
problems, including asthma
Epsom Salts
Modern Research & and bronchitis. Additionally, it’s Description: Epsom salts,
Synergies: Recent research, used for treating skin conditions, known scientifically as
like a 2021 study, highlights wounds, and infections. magnesium sulfate, are more
dill’s potential in protecting than just a household name.
Modern Research &
the liver. The study focused Despite the name, they aren’t
Synergies: Recent research
on its effectiveness against edible salts, but rather a
highlights that epazote’s
amoebic liver abscesses caused naturally occurring mineral
essential oil is packed with
by Entamoeba histolytica, compound. These white,
benefits – it’s a powerful
a harmful parasite. Regular crystalline salts are famous for
antioxidant, fights microbes,
consumption of dill extract their use in baths and beauty
and reduces inflammation.
showed promising results in routines. Epsom salts have been
These findings support some
reducing infection risks. As for a staple in home remedies for
traditional uses and point
synergies, dill pairs well with centuries, celebrated for their
towards the potential for new
chamomile in teas, enhancing simplicity and versatility.

193
Home Uses: Epsom salts are soak for at least 12 minutes. This Modern Research &
widely used for relaxation and can help ease muscle pain and Synergies: A 2018 study
beauty treatments. They’re a promote relaxation. highlighted Fo Ti’s potential
popular bath additive, believed Foot Soak: Mix 1/2 cup of in immunomodulation and
to soothe muscle aches and Epsom salts in a basin of warm immunostimulation. Its roots,
relieve stress. In gardening, water. Soak feet for about 20 containing anthraquinone
Epsom salts are used as a minutes to alleviate foot aches derivatives, have shown promise
fertilizer, thanks to their high and soften rough skin. in reducing inflammation,
magnesium content which is especially in liver cells. Fo Ti
vital for plant growth. may synergize well with other
Polygonum multiflorum anti-inflammatory herbs,
enhancing its potential for
Fo Ti, He Shou Wu treating natural inflammatory
diseases.
Rejuvenating Tonic and Hair
Health How to Use:
Description: Fo Ti, also known Tea: Boil 9-15 grams of dried Fo
as He Shou Wu, is a vine-like Ti root for a daily tonic.
plant with heart-shaped leaves, Capsules: Consume 1-2 capsules
small greenish-white flowers, 2-3 times daily as a dietary
Epsom salt
and reddish-black fruits. Native supplement.
to central and southern China,
Medicinal Uses: The Fo Ti is renowned for its
it’s also found in Taiwan and
therapeutic uses of Epsom salts rejuvenating properties, with
Japan.
are diverse. They are primarily its roots being the key part used
known for relieving muscle Medicinal Uses: This herb is in various preparations. Its
soreness, reducing swelling, and celebrated in traditional Chinese adaptability in different forms,
alleviating pain. In addition, medicine for promoting healthy like tea and capsules, makes it a
they can act as a mild laxative aging and vitality. It’s linked to versatile herb in daily wellness
when dissolved in water and the story of Mr. He Shou Wu, routines.
consumed. Their skin-soothing who supposedly regained his
properties make them a common youth and dark hair color by
choice for treating minor skin using Fo Ti. It’s also used for Digitalis purpurea
irritations and sunburns. hair health, enhancing hair
Modern Research: Scientific
growth by nourishing the blood Foxglove
and strengthening the liver and Heart and Circulatory Health,
research supports some of the
kidneys. Additionally, Fo Ti Potential in Cancer Prevention
traditional uses of Epsom salts.
supports reproductive health
Studies suggest that magnesium Description: Foxglove is
and fertility by tonifying the
and sulfate are absorbed through known for its striking, trumpet-
kidneys and nourishing the
the skin, which may explain the like flowers in pink, purple,
blood.
relief from muscle soreness and and white. It’s a plant with a
improved skin health. However, rich history in herbal medicine,
the extent and effectiveness of often found in woodlands and
this absorption are still under gardens.
investigation. When used in
Medicinal Uses: Foxglove has
conjunction with other minerals
been a part of medicine since the
or essential oils, Epsom salts
16th century, primarily for heart
can enhance relaxation and skin
and circulatory issues. By the
health benefits.
18th century, it became a go-to
How to Use: treatment for heart conditions
Bath Soak: Dissolve 2 cups of Fo Ti root and dropsy, now known as
Epsom salts in a warm bath and congestive heart failure. Its key

194
ingredients, cardiac glycosides, Note: Due to its powerful effects, it helps with skin infections,
are highly effective in heart precise dosing and medical respiratory problems, and is
treatments but must be used supervision are crucial when beneficial for those suffering
with caution due to their using Foxglove. from rheumatism and arthritis.
potency. Its ability to stimulate bile flow
aids in maintaining a healthy
Fumaria officinalis liver.

Fumitory Modern Research &

Synergies: Recent studies
Liver Health and Digestive confirm fumitory’s effectiveness
Support in liver and digestive health. Its
Description: Fumitory, compounds synergize well with
commonly known as earth milk thistle, enhancing liver
smoke, is found in Europe and support. However, details on
Asia. This small, annual plant, exact interactions remain under
often seen as an invasive weed, research.
stands about 50 cm tall. It How to Use:
features reddish stems, green
Brew a teaspoon of dried
leaves, and petite pink or white
fumitory in hot water for a
flowers. Historically, it was
soothing tea.
favored by the Greeks and
Romans for its believed health Mix a small amount of
benefits, including blood powdered fumitory into juices or
purification. smoothies.
Medicinal Uses: Fumitory is
Foxglove rich in alkaloids and flavonoids,
which contribute to its medicinal Glechoma hederacea
Modern Research &
Synergies: Recent studies
value. It’s mainly used for liver
and digestive issues, including
Ground Ivy
have shown Foxglove’s potential Respiratory and Digestive Aid
constipation, thanks to its mild
beyond heart care. A 2014
laxative properties. Additionally, Description: Ground Ivy, a
study found that its extract
member of the mint family, is
could protect the liver from
an evergreen perennial plant
certain toxins. Further, a 2017
recognized by its round, toothed
Swedish study indicated that
leaves and charming bluish-
long-term use of digitalis, the
purple, bell-shaped flowers.
active compound in Foxglove,
Thriving in moist, shady areas,
might lower the risk of certain
it’s often seen in gardens and
gastrointestinal cancers, like
fields. However, despite its
liver cancer. While more
widespread presence, many
research is needed, these
consider it a weed.
findings highlight its diverse
potential. Medicinal Uses: Ground Ivy
has been a staple in herbal
How to Use:
medicine for centuries, primarily
Brew a small handful of dried for respiratory ailments,
Foxglove leaves in hot water for digestive problems, and skin
a heart-supporting tea. conditions. Historically, it was a
For a mild liver tonic, soak a revered panacea in medieval
teaspoon of dried leaves in cold Europe, used for everything
water overnight and drink in the from healing wounds to treating
morning. headaches and jaundice. This
Fumitory

195
versatile herb is rich in Commiphora wightii effectiveness as an antioxidant,
antimicrobial, antiviral, and potentially useful in ischemic
antifungal properties, making it Guggul heart disease caused by oxidative
a popular choice for teas, Aids in Cholesterol Management stress. Guggul is being explored
tinctures, and extracts. These and Cardiovascular Health for its anti-inflammatory
preparations are known to ease Description: Guggul is a small, properties too. A synergy with
inflammation, combat oxidative shrubby tree native to India other anti-inflammatory herbs
stress, and fight infections. and Pakistan, growing up to 4 could enhance its benefits in
Ground Ivy also finds its way meters tall. It has small, fragrant managing arthritis and related
into the culinary world, adding a flowers and produces a notable conditions.
unique flavor to traditional beers resin, known as guggul gum. How to Use:
and liqueurs.
Medicinal Uses: Historically, Guggul is most commonly
guggul has been a staple in consumed in capsule form, with
ancient medicine for treating a a typical adult dosage of 0.5-1
range of ailments, including gram taken orally three times
internal tumors, malignant daily. For skin conditions, it
sores, sinus problems, arthritis, can be applied as a cream or
cardiovascular diseases, ointment.
diabetes, inflammatory bowel Note: Guggul should be used
disease (IBD), and ulcers. It’s cautiously. It can cause side
Ground ivy also been used to reduce effects like diarrhea, nausea, and
cholesterol levels, particularly skin rash in some individuals.
Modern Research & low-density lipoprotein (LDL)
Synergies: Recent research It’s not recommended for
cholesterol, and total pregnant or breastfeeding
highlights Ground Ivy’s rich cholesterol. Additionally, guggul
content of phenolic compounds, women due to potential
has found use in treating skin hormonal effects and should
which are responsible for its conditions like acne and as a
strong antioxidant capabilities. be used carefully alongside
weight loss supplement, though estrogen-containing medications
Studies have confirmed that scientific evidence for these uses
extracts from the dried herb like birth control pills.
is limited.
are potent antioxidants and,
importantly, are safe for both
internal and external use, Hyoscyamus niger
showing no harmful effects on
human cells. As for synergies,
Henbane
Ground Ivy pairs well with Sedative and Antispasmodic
other respiratory support herbs Properties
like Eucalyptus or Peppermint, Description: Henbane, a
enhancing their soothing effects member of the nightshade
on the respiratory system. family, grows in Europe and
How to Use: Guggul gum parts of Asia, often in rocky,
uncultivated areas. This plant
Brew a handful of Ground Ivy
has a striking appearance
leaves in hot water for a soothing Modern Research &
with yellow, trumpet-shaped
tea. This can be particularly Synergies: Modern studies
flowers and fuzzy leaves. It’s
helpful for respiratory have highlighted guggul’s
easily recognized by its unique
discomfort. potential in preventing and
pepper-and-garlic scent. Though
For a skin-soothing application, managing diabetes and its
it’s poisonous, containing
mix 1 tablespoon of crushed related disorders, based on
substances like hyoscyamine and
Ground Ivy leaves into a mild its effects on glucose and lipid
scopolamine, henbane has been
lotion and apply to the affected metabolisms in diabetic rats.
used in medicine for centuries.
area. Research also indicates its
Medicinal Uses: Historically,

196
henbane has been valued for its with other antimicrobial agents, Modern Research &
ability to soothe and relax. It’s enhancing their effectiveness Synergies: Recent studies
been used for easing earaches, against a range of bacteria and have highlighted Honeybush’s
rheumatic pains, and fungi. potential in combating oxidative
toothaches, as well as for helping How to Use: stress and neurodegenerative
with sleep problems like disorders. Its extracts are rich in
insomnia. This herb also has a For a calming tea, steep a small antioxidants and antimicrobial
past in treating more severe amount (about a teaspoon) properties, making them
conditions, such as mental of dried henbane leaves in promising for specific health
disturbances, in ancient Rome. hot water for 5-10 minutes. applications. Moreover, its anti-
Despite its dark association with Alternatively, for topical use, wrinkle effects suggest its use
witchcraft in medieval times, its mix a pinch of henbane powder in anti-aging skincare products.
sedative and antispasmodic into a soothing balm or lotion to Honeybush may synergize well
properties are undeniable. apply on aching areas. Always with other antioxidants and
use in moderation due to its anti-inflammatory herbs.
potent nature.
How to Use:
[Note: Henbane is a toxic
herb and should be used with For a soothing tea, steep 1-2
extreme caution. Consult with a teaspoons of dried Honeybush in
healthcare professional before a cup of boiling water for about
use.] 10 minutes. It’s caffeine-free and
can be enjoyed either hot or
cold. For a skin remedy,
Cyclopia spp. consider adding it to bathwater
or applying as a poultice for its
Honeybush moisturizing and healing
properties.
Respiratory Relief and
Digestive Aid
Description: Honeybush
is a charming shrub, easily
recognized by its bright yellow
flowers that give off a honey-
like scent. Originating in South
Africa’s Eastern and Western
Cape provinces, this plant can
Henbane reach up to 3 meters in height.
It’s a beautiful and useful
Modern Research & addition to the local flora. Honeybush
Synergies:
Medicinal Uses: Honeybush
Recent studies have shed light has long been a staple
on henbane’s potential. In in traditional remedies, Equisetum arvense
2021, research showed that particularly for respiratory
a combination of henbane conditions like coughs, colds, Horsetail
extract and propolis could help and bronchitis. Its tea is known Promotes Bone and Joint
improve symptoms in COVID-19 to soothe the throat and reduce Health, Supports Kidney
patients. Additionally, its seed inflammation. Additionally, Function
extracts have shown strong it’s been used for digestive Description: Horsetail, a
antimicrobial effects against issues such as indigestion plant you might find growing
certain pathogens, highlighting and constipation, and for skin near rivers, marshes, or damp
its role in combating infections health, treating conditions like meadows, stands out with its
like urinary tract infections. eczema and sunburns. hollow, green, jointed stems.
Henbane may synergize well

197
Sometimes, these stems can be is combining Horsetail with that while the bark’s benefits are
brown or yellow. The leaves are other joint-supporting herbs or promising, the plant can be
not like typical leaves but are supplements like glucosamine toxic. To ensure safe usage, it’s
tiny scales. for enhanced joint health recommended to consult a
Medicinal Uses: Horsetail has benefits. healthcare professional. As a
a long history in herbal How to Use: synergy, combining Jamaica
medicine. It’s been used as a Dogwood with other anti-
Brew a tea by steeping a handful inflammatory herbs like
diuretic to cleanse the kidneys of Horsetail leaves in boiling
and urinary tract. People have turmeric may enhance its
water for 10 minutes. This tea effectiveness, especially in
also used it for wound healing, supports hair and nail health.
stopping bleeding, and managing arthritis pain.
promoting healthy skin and hair For joint support, mix 1
growth. In traditional Chinese tablespoon of Horsetail extract
medicine, Horsetail serves as a into a smoothie or juice daily.
tonic, supporting bone and Remember, these are simple
connective tissue health, easing ways to incorporate Horsetail
joint pain and stiffness, and even into your daily routine for its
being used for lung conditions. health benefits.
Modern Research &
Synergies: Modern research
highlights Horsetail’s richness in Piscidia erythrina / Piscidia
silica, vital for healthy skin, hair, piscipula
nails, and bones. It’s effective
in reducing inflammation
Jamaica Dogwood
and promoting tissue growth. Alleviates Pain, Insomnia, and
Specifically, it shows promising Anxiety
results in treating rheumatoid Description: Jamaica
arthritis. A synergy to consider Dogwood, known scientifically
as Piscidia piscipula, is typically Jamaica dogwood
found in the Caribbean, Central,
How to Use:
and South America. This tree,
often reaching heights of up to Brew a tea by steeping a small
50 feet, is notable for its broad, piece of bark in boiling water
rounded canopy. for 10-15 minutes. This can help
with pain relief and relaxation.
Medicinal Uses: Traditionally,
Jamaica Dogwood has been For external use, create a
utilized for its pain-relieving poultice from the bark to apply
properties. The bark is known on sore areas, which may help
to help alleviate discomfort reduce inflammation and pain.
from conditions like arthritis Remember to use Jamaica
and menstrual cramps. It’s also Dogwood under professional
been used to address insomnia, guidance due to its potent
anxiety, and to ease muscle nature.
spasms.
Modern Research &
Synergies: Recent studies have Jasminum officinale
backed the traditional uses of
Jamaica Dogwood, particularly Jasmine
highlighting its anti- Calming and Antimicrobial
inflammatory and sedative Properties
qualities. It’s important to note Description: Jasmine,
Horsetail

198
commonly known as common its calming effects, especially studies have explored its
jasmine, thrives as a climbing for stress relief and sleep potential as an anti-infective
shrub in tropical and subtropical promotion. agent and natural preservative,
areas of Eurasia. Its distinctive How to Use: thanks to its essential oils.
feature is the fragrant white Pairing it with other calming
flowers, which are known for Brew a tea: Steep a small herbs can enhance its relaxing
their sweet and intense aroma. handful of jasmine flowers in hot effects.
water for a soothing tea.
Medicinal Uses: Jasmine has
been a staple in traditional Asian Aromatherapy: Use a few drops
and Middle Eastern medicine. of jasmine oil in a diffuser for
It’s been used for a variety of relaxation and sleep aid.
purposes, including easing
digestive issues and skin
conditions. Its calming Chrysanthemum morifolium
properties are well-regarded,
particularly in soothing the mind
Ju Hua, Florists’
and body. Traditional Chinese Chrysanthemum Ju Hua
Medicine values jasmine tea for Cools the Body and Supports
its benefits in managing anxiety, Eye Health How to Use:
insomnia, respiratory problems, Brew a refreshing tea with 3-6
Description: The Florists’
menstrual cramps, and other grams of dried Ju Hua flowers
Chrysanthemum is a striking
gynecological concerns. steeped in hot water for 10-15
perennial plant known for
its vibrant blooms, with a minutes. Enjoy this calming
central cluster of disc florets beverage up to three times a day.
surrounded by long ray florets. Remember, if you’re allergic
Native to Asia and northeastern to plants in the Asteraceae
Europe, it’s especially common family, you might react to
in China, where it’s not just a Chrysanthemum as well.
pretty addition to gardens but a
respected medicinal herb.
Viburnum tinus
Medicinal Uses: In traditional
Jasmine Chinese medicine, Ju Hua Laurustinus
(Florists’ Chrysanthemum) has
Modern Research & Soothes Respiratory Ailments
long been used for its cooling
Synergies: Research has and Eases Digestive Issues
and detoxifying effects. It’s been
validated jasmine’s traditional
praised for helping with fever, Description: Laurustinus, an
uses by identifying ten bioactive
headaches, and sore throats. evergreen shrub, thrives in the
compounds in its flowers.
Beyond this, it’s been a go-to Mediterranean region. It boasts
For instance, a 2021 study
herb for supporting eye health glossy green leaves, bearing a
highlighted jasmine flower
and improving vision. Ju Hua resemblance to bay laurel.
extract’s effectiveness against
is also known for its calming
bacteria like Escherichia coli
properties, aiding in relaxation,
and Staphylococcus aureus,
stress reduction, and promoting
showcasing its antimicrobial
better sleep.
properties. Similarly, jasmine
oil has been recognized for Modern Research &
its potential as a natural Synergies: Research has shown
antimicrobial agent, particularly that Chrysanthemum
against oral pathogens. In terms morifolium is a promising
of synergies, combining jasmine natural antioxidant. Combining
with other herbal remedies, it with other antioxidants may
like chamomile, can enhance boost its efficacy. Additionally, Laurustinus

199
Throughout the year, it adorns water for 10 minutes, then strain hypertension. Historically,
itself with clusters of small, and enjoy. This tea can help with Lion’s Ear was used for
sometimes fragrant pink or stomach ailments and general respiratory ailments like coughs,
white flowers. After rain, the relaxation. colds, and bronchitis, with its
flowers emit a more potent leaves and flowers brewed into
scent, which can be tea or smoked for relief. Its anti-
overwhelming for some. Leonotis leonurus inflammatory properties were
applied topically for skin issues
Medicinal Uses: Historically,
Laurustinus has been a go-to
Leonotis, Lion’s Ear like rashes and insect bites, and
remedy for respiratory ailments. Respiratory and Digestive Aid it served as a natural remedy
Boiling its leaves to create for digestive disorders, easing
Description: Lion’s Ear, a
steam for inhalation offers symptoms like indigestion and
striking perennial shrub native
relief for sore throats, coughs, bloating.
to South Africa, can reach
and chest congestion. Applying heights of 2-3 meters. It’s easily Modern Research &
crushed leaves directly onto the recognized by its unique, Synergies: Research
chest was a traditional method whorled orange tubular flowers supports Lion’s Ear’s
to ease congestion. Beyond that resemble a lion’s ear. traditional use, showing
respiratory uses, it’s been tapped Thriving in warm climates, it’s potential antihyperglycemic
for treating fever, headaches, also grown in the United States and antilipidemic effects. Its
and colds. The leaves, when and other regions. extracts are also being explored
infused in water, were believed for antioxidant and anticancer
to alleviate stomach issues. properties. For a synergistic
Additionally, its berries have effect, Lion’s Ear can be paired
served as natural remedies for with other herbs that support
constipation, acting as a diuretic respiratory health or enhance its
and laxative. calming effects.
Modern Research & How to Use:
Synergies: Recent studies Brew tea using 1-2 grams of
highlight the leaves of Viburnum dried Lion’s Ear in a cup of
tinus as a treasure trove of boiling water. Steep, strain,
phytochemicals, including and enjoy 1-3 times daily.
polyphenols, triterpenoids, Alternatively, apply a poultice of
flavonoids, coumarins, and the herb directly to affected skin
iridoids. These compounds give areas for relief.
the plant anti-inflammatory and
anti-cancer properties. While
specific synergies with other Filipendula ulmaria
herbs aren’t widely documented,
combining Laurustinus with Meadowsweet
other anti-inflammatory herbs
Natural Pain Relief and
like turmeric could enhance its
Digestive Aid
soothing effects, especially for
respiratory conditions. Lion’s Ear
Description: Meadowsweet,
with its delightful almond-like
How to Use:
Medicinal Uses: Lion’s Ear aroma, graces damp meadows
To leverage its respiratory has a long history in South and stream banks in Europe,
benefits, boil a handful of African traditional medicine. Western Asia, and parts of
Laurustinus leaves in water and It’s been used to treat fever, North America. Recognizable
inhale the steam for relief from headaches, flu, chest infections, by its frothy white flowers, it’s
coughs and congestion. For and even snakebites. Renowned a summer spectacle in natural
a soothing herbal tea, steep 1 for its calming effects, it’s also settings.
tablespoon of dried leaves in hot been employed to manage Medicinal Uses:

200
Meadowsweet, known for its daily for pain relief or digestive be combined with anti-
natural pain-relieving support. Alternatively, sprinkle inflammatory herbs to enhance
properties, has been a dried Meadowsweet into salads its efficacy in reducing
traditional remedy for for a subtle, sweet flavor. inflammation.
headaches, menstrual cramps,
and joint pain, thanks to its
salicylate content. It also aids Viscum album
digestion and soothes stomach
discomfort, indigestion, and acid Mistletoe
reflux. Historically, it was used Reduces Inflammation and
to reduce fevers and Supports Circulatory Health
inflammation, benefiting
conditions like arthritis and Description: Mistletoe is an
gout. evergreen shrub often found in
temperate regions worldwide. It’s a Mistletoe
parasitic plant with small, leathery
How to Use:
leaves and white berries. Its waxy,
sticky stems allow it to attach to Brew a handful of mistletoe
leaves in boiling water for a
trees like apple, hawthorn, and
soothing tea.
oak. Besides its biological features,
mistletoe has been a part of various Add 1 tablespoon of finely
cultural and spiritual traditions. chopped mistletoe leaves to
salads or smoothies.
Medicinal Uses: Mistletoe
has been traditionally used for
treating a range of conditions Morinda citrifoli
including epilepsy, asthma,
hypertension, headaches, Noni
menopausal symptoms,
Immune Support and Pain
dermatitis, arthritis, and
Relief
rheumatism. It’s known for its
anti-inflammatory properties, Description: Noni, also known
ability to improve circulation, as Morinda citrifolia, is a fruit-
Meadowsweet bearing tree found in Southeast
and potential to increase
fertility. Asia and Australasia. The fruit,
Modern Research & commonly called “cheese fruit”
Synergies: Research has Modern Research &
or “vomit fruit,” is known for its
indicated Meadowsweet’s Synergies: Research shows
distinctive and strong odor. It
potential in preventing that Viscum album extract, used
grows in tropical climates and
colorectal cancer, supporting with conventional cancer
has a unique appearance.
its traditional use in cancer treatments, has benefited a
treatment. Additionally, it’s been significant majority of cancer
identified as a powerful agent patients (85%) without severe
against neurocarcinogenesis. side effects. The plant’s extract
Its anti-inflammatory and contains carbohydrates,
cancer-preventing properties glycosides, flavonoids, saponins,
may synergize well with other triterpenes, and tannins, which
herbs focused on digestive and might contribute to its
immune health. anticonvulsant and sedative
properties, supporting its
How to Use: Brew a tea traditional use in managing
by steeping a handful of convulsions and insomnia. As a
Meadowsweet flowers and leaves synergy, mistletoe extract could Noni
in hot water. Drink once or twice

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Medicinal Uses: Historically, cultures have turned to Pau Remember, Pau d’Arco is
Noni fruit was a staple in d’Arco bark for a variety of generally safe when used
Polynesian medicine. It was used health benefits. It’s been a correctly, but high doses or long-
for healing skin wounds, easing traditional remedy for term use may cause side effects
digestive issues, and respiratory infections, fever, digestive like nausea or dizziness.
ailments. In Hawaiian issues, and skin diseases. Known
traditions, Noni served as a for its anti-inflammatory,
pain reliever for wounds and antiviral, and antifungal Pelargonium sidoides
a natural remedy for diabetes, properties, Pau d’Arco has also
high blood pressure, and been a general tonic to boost Pelargonium,
appetite loss. immunity and promote overall Umckaloabo
Modern Research & wellbeing.
Respiratory and Immune
Synergies: Research has shown Support
that Noni contains bioactive
Description: This herb, known
substances beneficial for various
as Pelargonium sidoides or
health issues. These include
South African Geranium, is a
enhancing the immune system
perennial with heart-shaped
and potentially supporting
leaves and dark reddish-purple
mental health, joint health,
flowers. Native to South Africa,
and reducing discomfort. A
particularly the Lesotho area, it’s
synergy to consider is combining
a plant that’s as beautiful as it is
Noni juice with other immune-
functional.
boosting supplements for
enhanced benefits. Medicinal Uses: South African
Pau d’Arco
Geranium has been traditionally
How to Use:
Modern Research & cherished for its effectiveness in
Brew a handful of Noni leaves in Synergies: Recent research treating digestive issues like
hot water for a soothing tea. has been exploring Pau dysentery and diarrhea, as well
Add a tablespoon of Noni juice d’Arco’s potential in treating as liver disorders. It’s also famed
to your morning smoothie for an immunological conditions, for its respiratory benefits,
immune boost. hinting at its anti-inflammatory particularly in easing coughs,
and immunomodulatory bronchitis, and sinusitis.
properties. Moreover, Moreover, it’s known for its
Tabebuia impetiginosa studies reveal that Pau immune-boosting properties,
d’Arco bark extracts can helping to fortify the body’s
Pau d’Arco enhance the effectiveness of natural defenses.
Immune Booster and certain antibiotics against
Antimicrobial gastrointestinal pathogens.
This suggests a synergy when
Description: Pau d’Arco, also
combined with antibiotics,
known as Taheebo or Lapacho,
especially in treating
is a majestic evergreen tree
gastrointestinal diseases.
native to South America’s
Amazon rainforest and How to Use:
Argentina. It’s easily recognized Brew as a tea: Simmer a small
by its vibrant pink to violet handful of the chopped inner
flowers and remarkably hard, bark in water for 15-20 minutes.
durable wood. The inner bark of Drink 1 cup up to three times
this tree is where its medicinal daily.
magic lies.
As a dietary supplement:
Medicinal Uses: For centuries, Consume 1-2 grams of dried
indigenous South American bark daily. Pelargonium root

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Modern Research &
Synergies: Research has
for their anti-inflammatory
and anti-bacterial properties.
Toothache Tree
revealed that proanthocyanidins Additionally, the root is used Dental Pain Relief and Digestive
in its root extract can be effective as an expectorant to help clear Aid
for treating infectious diseases. phlegm. Description: The Prickly Ash,
Its essential oils, particularly a deciduous shrub native to
those extracted with methanol North America, grows up to 10
and petroleum spirit methods, meters high. It features spiny,
show strong antibacterial effects, grey bark and pinnate leaves.
making them promising for use This plant is commonly found in
in food and cosmetic industries. the central and eastern United
A great synergy is seen when States and parts of Canada.
combined with other immune-
Medicinal Uses: Prickly Ash
supportive herbs, enhancing its
has been a trusted remedy for
effect in cold and flu remedies.
toothache, hence its nickname,
How to Use: “Toothache Tree.” Its bark and
To harness its benefits, berries have been used in Native
try taking 20-30 drops of American medicine for
Pelargonium tincture three circulatory issues, rheumatism,
times a day. Alternatively, brew Platycodon and skin conditions. In
a tea with a small amount of the traditional Chinese medicine, a
root for respiratory relief. Modern Research & related species is used for
Synergies: Recent studies digestive ailments.
have highlighted the potential of
Platycodon grandiflorus balloon flower root in supporting
heart health, especially for those
Platycodon, Balloon with hypertension. It’s also
Flower been studied for its anti-obesity
effects, showing promise in
Supports Respiratory Health mitigating the impacts of high-
and Combats Obesity fat diets and related metabolic
Description: The balloon disorders. Balloon flower extract
flower, a perennial bloomer might serve as a functional
native to East Asia, thrives in the food or medicinal product Prickly Ash
wild across China, Korea, and for obesity prevention and
Modern Research &
Japan. Renowned for its unique management. Synergistically, it
Synergies: A 2021 study
blue or purple bell-shaped can complement dietary changes
confirmed that Zanthoxylum
flowers, they resemble balloons and exercise regimes for a
species, including Prickly Ash,
before they open fully. This holistic approach to health.
contain bioactive compounds
eye-catching feature gives it its How to Use: beneficial for health. It’s
popular name. particularly noted for its
Brew a tablespoon of dried
Medicinal Uses: For centuries, root in a cup of hot water for a antifungal properties. Prickly
balloon flower root has been soothing tea. Ash could synergize well with
a staple in traditional Chinese other digestive aids or pain-
Incorporate a tablespoon of relieving herbs, enhancing its
medicine. It’s particularly
finely chopped fresh root into efficacy in treating digestive
favored for treating respiratory
salads or soups for a health issues and dental pain.
and digestive issues, as well
boost.
as colds and flu. The root, How to Use:
rich in saponins, flavonoids,
and polysaccharides, is dried Zanthoxylum americanum For toothache relief, chew on
for use in teas or decoctions. a small piece of Prickly Ash
These compounds are known Prickly Ash, bark. To aid digestion, steep a

203
teaspoon of dried bark in hot Brew a tea using 9-15 grams of synergy, Herb Robert may be
water for a soothing tea. prepared root (dried and cooked beneficial when combined with
in wine or black bean broth) to other anti-inflammatory herbs,
support kidney function and enhancing overall wellness.
Rehmannia glutinosa blood health. Alternatively, add How to Use:
powdered Rehmannia to soups
Rehmannia, Di or porridges for a nourishing Brew a tea: Steep a small
Huang boost. handful of Herb Robert leaves in
hot water for 5-10 minutes.
Kidney and Blood Tonic Enjoy this herbal tea to aid
Description: Rehmannia, a Geranium robertianum digestion and provide general
perennial plant with striking wellness.
purplish-red flowers and ovate Robert Geranium,
leaves, thrives in grassy fields Herb Robert
and hillsides of China, Japan,
and Korea. Its large, fleshy root Wound Healing and Digestive
is the key to its healing powers. Relief

Medicinal Uses: For over a Description: Herb Robert,

millennium, Rehmannia has scientifically known as
been a cornerstone in traditional Geranium robertianum, is an
Chinese medicine, revered for herbaceous plant that can be
rejuvenating vital energy (Qi), either annual or biennial. This
balancing yin and yang, and low-growing creeper, which
nourishing blood. It’s commonly typically reaches up to 6 inches
used to address anemia, in height, is notable for its bright
dizziness, night sweats, green, deeply divided leaves and
menstrual irregularities, and as charming, small pink flowers
a kidney tonic to enhance overall with five petals.
health and longevity. Medicinal Uses: Herb Robert geranium
Robert is renowned for its
healing capabilities, emanating
a pleasant, lemony aroma. Salad Addition: Incorporate 1
Historically, it has been used tablespoon of finely chopped
to treat a variety of ailments, Herb Robert leaves into your
including wounds, infections, salads for a lemony flavor and
digestive issues, and even to health benefits.
counteract poisons. Additionally,
it provides relief from headaches
and menstrual pain. Schisandra chinensis
Rehmannia
Modern Research & Schisandra
Modern Research & Synergies: Recent studies
Synergies: Modern studies on Herb Robert focus on its Adaptogenic and Liver Support
echo ancient wisdom, rich composition of phenolic Description: Schisandra, a
highlighting Rehmannia’s role in compounds, such as tannins, deciduous woody vine native to
improving glucose metabolism, flavonoids, and phenolic Eastern Asia, is known for its
reducing insulin resistance, and acids. These compounds are clusters of bright red berries and
offering antioxidant benefits. responsible for the plant’s fragrant white-pink flowers. It’s
Synergistically, it pairs well antioxidant, antimicrobial, often found in Northern China
with other blood-tonifying and anti-inflammatory, and the Russian Far East.
kidney-supporting herbs in antihyperglycemic, and cytotoxic Medicinal Uses: Revered in
traditional formulas. properties, reinforcing its traditional Chinese medicine,
How to Use: traditional medicinal uses. In Schisandra boosts liver health,

204
increases physical and mental on dried berries directly for a Mix a tablespoon of sea
stamina, and balances energy. quick, healthful snack. buckthorn oil into your morning
As an adaptogen, it helps smoothie for an antioxidant
the body manage stress and boost.
supports resilience. Schisandra Hippophae rhamnoides
also enhances cognitive
functions like memory, focus, Sea Buckthorn
and concentration, thanks to its Antioxidant and Heart Health
neuroprotective properties. Support
Modern Research & Description: Sea buckthorn
Synergies: Studies show is a deciduous shrub found
Schisandra’s components, across Europe and Asia. Its
particularly lignans and Greek name, Hippophae,
triterpenoids, benefit age-related meaning “shiny horse,” reflects
diseases and cancer. Its fruit, its historical use: the ancient Sea buckthorn
containing α-cubebenoate, Greeks fed its leaves to horses
shows promise in treating for a glossier coat.
allergic inflammation and
Medicinal Uses: Sea Capsella bursa-pastoris
asthma. Additionally, it’s
buckthorn has a long history in
effective against acetaminophen-
induced liver damage,
traditional Chinese medicine Shepherd’s Purse
for treating digestive and skin Bleeding Control and
highlighting its potential in
issues, respiratory problems, Inflammation Relief
acute liver failure management.
and for boosting the immune
Schisandra synergizes well with Description: Shepherd’s purse
system. Its berries are rich in
other liver-supporting herbs and is a simple yet versatile plant,
vitamins C and E, betacarotene,
antioxidants. originally from Europe and Asia,
and flavonoids. These
components make it great for but now found worldwide. It’s
reducing inflammation and easily recognized by its small,
aiding in wound healing. white flowers and unique heart-
shaped seed pods, resembling a
Modern Research & traditional shepherd’s bag.
Synergies: Modern studies
suggest sea buckthorn can lower Medicinal Uses: Shepherd’s
cholesterol, enhance heart purse has been a go-to remedy
health, and protect the liver. in traditional medicine for
It’s been effective in treating various ailments. It’s known
gastritis and ulcerative colitis. for its ability to stop bleeding
Its oil, rich in anti-inflammatory quickly, soothe inflammation
properties, may benefit those and pain, and aid in digestive
with psoriasis. Additionally, sea health. Additionally, it’s used
buckthorn shows promise in to induce uterine contractions
synthesizing eco-friendly silver during childbirth. In Chinese
nanoparticles, potentially useful medicine, it’s particularly noted
as antioxidants and anticancer for treating bladder infections.
agents. A synergy to consider: You can find shepherd’s purse
combining sea buckthorn with in different forms like tinctures,
Schisandra omega-3 rich oils may enhance infusions, decoctions, and
its anti-inflammatory effects. capsules.
How to Use:
How to Use: Modern Research &
Brew a tea with 1-2 teaspoons of Synergies:
dried Schisandra berries steeped Brew a handful of dried berries
in hot water for a revitalizing Recent studies, including one
in hot water. Alternatively, chew
tea. focusing on women with heavy

205
menstrual bleeding, have found or Eleuthero, is a hardy shrub Tincture: A few drops can be
that a hydroalcoholic extract of native to Eastern Russia, taken as directed for a quick
shepherd’s purse can Northeastern China, Korea, energy boost.
significantly reduce bleeding. and Japan. It’s known for its
Additionally, the plant’s aerial thorny branches and unique
parts have been effective in umbrella-like flower clusters, Galanthus
managing conditions like leading to small black berries.
nephritis, edema, and enteritis, This resilient herb exemplifies Snowdrop
indicating its potential in nature’s endurance in harsh Neuroprotective and Mood
treating inflammation-related climates. Enhancing
issues. Synergistically, Medicinal Uses: For centuries, Description: The snowdrop is
shepherd’s purse pairs well with Siberian Ginseng has been a charming, small perennial
iron supplements to combat revered in Traditional Chinese plant found in Europe and the
anemia, particularly in cases of Medicine and Russian folk Middle East. It’s easily
heavy menstrual bleeding. remedies for boosting energy recognized by its white flowers,
and enhancing overall health. Its each adorned with three inner
most notable property is being petals marked by distinctive
an adaptogen, helping the body green tips.
adapt to various stressors while
promoting balance. It’s also
valued for improving mental
focus, cognitive function, and
supporting neuroprotective
effects.
Modern Research &
Synergies: Research indicates
that Eleuthero’s leaf extract can
improve memory functions, with
key compounds promoting
dendrite growth in brain cells.
Additionally, its seed oil has
proven antibacterial properties,
Shepherd’s purse
especially against foodborne
pathogens. Siberian Ginseng
How to Use: synergizes well with other
Bleeding Control: Brew a cognitive-enhancing herbs, Snowdrop
teaspoon of dried shepherd’s enhancing mental performance.
purse in a cup of hot water for a Medicinal Uses: Snowdrops
soothing tea. aren’t just pretty; they offer
Digestive Aid: Mix a tablespoon significant health benefits. The
of the fresh or dried herb into plant contains galantamine,
your salad for digestive benefits. an alkaloid in both bulbs and
leaves, known for its positive
effects on the central nervous
Eleutherococcus senticosus system. It’s particularly helpful
Siberian Ginseng for those with Alzheimer’s and
Siberian Ginseng, How to Use: dementia, as it can slow their
Eleuthero Tea: Steep a small amount of
progression. Additionally,
it’s beneficial for alleviating
Stress Resistance and Cognitive dried, sliced roots in hot water symptoms of depression,
Support to make a refreshing tea, once or anxiety, and insomnia.
twice daily.
Description: Siberian Ginseng,

206
Modern Research & medicine. It’s celebrated for Brew a tea with about 4-5
Synergies: Ongoing studies treating fevers, inflammation, grams of dried Sweet Annie for
highlight snowdrop’s potential and even malaria, especially general wellness or skin health.
as an antioxidant powerhouse, during the humid summer Alternatively, use its essential oil
packed with phytochemicals like months. Its anti-inflammatory in aromatherapy for a calming
phenolic acids, flavonoids, and and immune-boosting properties effect.
alkaloids. This rich composition make it valuable for promoting
may help in reducing the risk general health. Additionally, it’s
and progression of chronic been used to aid digestion and Crataeva nurvala
diseases, including cancer, alleviate gastrointestinal
cardiovascular ailments, and discomfort. Varuna, Barun,
neurodegenerative disorders. Three-leaved Caper
As a synergy, incorporating
Urinary Tract and Kidney
snowdrop with other
Health Support
antioxidant-rich herbs like
green tea could amplify these Description: Varuna, also
protective effects. known as the Three-leaved
Caper, towers up to 12 meters
How to Use:
with trifoliate leaves and clusters
Brew a handful of dried of white or pinkish flowers. It’s
snowdrop leaves as a soothing native to India and South Asia,
tea. thriving in tropical and
Crush a few bulbs and include subtropical climates, often near
them in a salad for a healthy riverbanks. Varuna’s pointed,
addition. ovoid fruits are as distinctive as
its stature.
Remember, always use
snowdrop in moderation and Medicinal Uses: For centuries,
consult with a healthcare Ayurvedic practitioners have
professional before adding it to turned to Varuna for urinary
your regimen, especially if you tract health, including urinary
have existing health conditions stones and infections. Beyond
Sweet Annie
or are on medication. its role in urinary health,
Modern Research & Varuna is also known for
Synergies: Research shows supporting kidney function and
Artemisia annua Sweet Annie’s extracts are detoxification. Its potential anti-
beneficial in skin care, reducing inflammatory properties may
Sweet Annie, Qing inflammation and aiding
Hao skin repair. It’s also being
explored for dental health due
Fever, Inflammation, and
to its antimicrobial qualities.
Malaria Relief
Interestingly, its extracts,
Description: Sweet Annie, particularly artemisinin, have
originally from Asia, is a tall, been crucial in preventing and
aromatic herb known for its treating malaria, although
fern-like leaves and small, caution is advised due to the
yellow-green flowers. It’s bitter taste and potential
Varuna
adaptable and now thrives in resistance issues. Synergistically,
various temperate climates Sweet Annie pairs well with benefit urinary and reproductive
globally. other anti-inflammatory herbs, system conditions.
Medicinal Uses: For over two enhancing its efficacy in skin and Modern Research &
millennia, Sweet Annie has been digestive health remedies. Synergies: Research has
a staple in traditional Chinese How to Use: uncovered Varuna’s potential

207
beyond traditional uses. A 2015 other medications. Viola tricolor
study highlighted its nootropic
qualities, suggesting benefits Wild Pansy
for dementia and Alzheimer’s Cardiovascular and
symptoms. Its extracts are Respiratory Support
also noted for antioxidant and Description: Wild Pansy, also
anthelmintic properties. Varuna known as Johnny-jump-up,
could be effective in treating love-in-idleness, and heartsease,
hypothyroidism and associated is a colorful and short-lived
hypercholesterolemia. A synergy herb. It’s native to Europe and
to consider is pairing Varuna Asia but has spread widely
with other herbs known for across North America. You can
urinary or cognitive health find it in diverse environments,
benefits. from rocky areas and dry
How to Use: meadows to sandy beaches. Its
Brew a decoction by boiling flowers are a beautiful mix of
Varuna bark until reduced yellow, blue, purple, pink, and
to a quarter of its original white.
volume. Take 30-50 ml daily. Medicinal Uses: For centuries,
Alternatively, use Varuna tablets people have turned to Wild
or capsules as directed by a Pansy for its health benefits. The
healthcare provider. White snakeroot ancient Greeks were the first to
document its use for respiratory
Modern Research & problems, skin conditions, and
Ageratina altissima Synergies: Recent studies digestive issues. In the 19th
have focused on understanding century, Americans used it
White Snakeroot the anti-inflammatory and to ease headaches, colds, and
sedative effects of White
Anti-inflammatory and
Snakeroot. While direct research
Sedative Properties
on synergies is limited, it’s
Description: White Snakeroot thought that combining it with
is a North American woodland other anti-inflammatory herbs
plant. Historically, it was could enhance its effectiveness.
thought to treat snakebites, but Always consult with a healthcare
this is a myth. In the 1800s, provider before trying such
it was linked to a fatal disease combinations.
called milk sickness, caused by
How to Use:
the plant’s toxin, tremetol. This
illness was common among Brew a small amount (1-2
midwestern U.S. settlers. teaspoons) of dried leaves in hot
water to make a tea.
Medicinal Uses: Despite its
toxic nature, White Snakeroot For topical use, apply a paste
has been used in traditional made from crushed leaves to the
medicine for its anti- affected area. Note: Always use
inflammatory and pain-relieving minimal quantities due to its Wild pansy
properties. It’s also been used as potency. respiratory ailments. Today,
a sedative and for treating fever, Remember, it’s crucial to consult it’s still valued for these uses,
respiratory, and digestive with a healthcare provider especially for its gentle support
problems. However, it should before using White Snakeroot, of the respiratory system.
only be used under professional especially if you’re taking other
guidance due to its potential Modern Research &
medications or have health Synergies: Modern research
toxicity and interactions with concerns.

208
aligns with these traditional validated Yohimbe’s the jujube, which is edible and
uses, highlighting Wild Pansy’s effectiveness in enhancing known for its nutritional value.
potential for heart and blood sexual health, showing that its Medicinal Uses: Ziziphus
pressure health. Studies have bark extract can relax certain has a rich history in traditional
shown it can help relax blood muscles and improve male medicine, especially in China.
vessels and protect the heart, fertility. Combining Yohimbe It’s valued for its calming
which might be why it was with other natural libido effects, often used to treat
historically used for heart- boosters may amplify its effects. insomnia, anxiety, and stress.
related conditions. It works well The seeds are particularly noted
in combination with other heart- for their sedative properties.
supportive herbs like Hawthorn. Additionally, the fruit aids
How to Use: digestion and is used to treat
Tea: Steep a teaspoon of dried issues like loss of appetite and
flowers in a cup of hot water for diarrhea. Ziziphus also has anti-
a soothing tea. inflammatory and antimicrobial
properties, making it helpful
Salad: Add a tablespoon of for skin healing and treating
fresh petals to your salad for a wounds.
colorful, healthful boost.
Yohimbe Modern Research &
Remember, while Wild Pansy Synergies: Recent studies have
has a history of health benefits, How to Use: revealed that Ziziphus is a
always consult with a healthcare Tea: Steep a small amount powerhouse of natural
provider for advice tailored to of Yohimbe bark in boiling antioxidants, beneficial for
your specific needs. water for 10 minutes. Drink overall health. It also shows
occasionally for sexual health promise in enhancing immune
benefits. response and potentially aiding
Pausinystalia yohimbe in dementia treatment due to its
Note: Be cautious with Yohimbe
Yohimbe due to possible side effects like anti-inflammatory effects.
Combining Ziziphus with other
increased heart rate and blood
Aphrodisiac and Erectile antioxidant-rich herbs or foods
pressure. It’s not advisable
Dysfunction Treatment could enhance these benefits.
for people with heart, kidney,
Description: Yohimbe is a or psychiatric conditions, or
towering evergreen tree, native for pregnant or breastfeeding
to central and western Africa, women. Dosages vary, but a
especially in Cameroon, Gabon, typical range is 5-15 milligrams
and Zaire. It stands up to 30 per day.
meters tall and is adorned with
elongated, leathery leaves and
small, greenish-white flowers.
Medicinal Uses: For centuries, Ziziphus jujuba
Yohimbe’s bark has been valued
in African traditional medicine, Ziziphus, Jujube Jujube
particularly as an aphrodisiac. Sleep Aid and Digestive Health
It’s known for boosting Support How to Use:
sexual desire, treating erectile Description: The jujube For sleep and relaxation: Brew
dysfunction, and enhancing tree, also known as Ziziphus, tea using a handful of dried
fertility. Additionally, it’s been is a small tree native to Asia, jujube fruits.
used to treat fever, cough, and especially China. It grows up to For digestive health: Add
stomach issues. 10 meters tall, with shiny green chopped dried jujubes to
Modern Research & leaves and small yellow flowers. oatmeal or yogurt.
Synergies: Research has The tree produces a fruit called

209
Calcium dairy products. oats.

Essential for Bone and Heart Daily Calcium Intake Nuts and Seeds: Especially in
Health Recommendations: sesame seeds and pistachios.

Calcium is a vital mineral, Adults should aim for Synergistic Combinations:

playing a crucial role in approximately 1,000-1,200 mg Omega-3 Fatty Acids: Found in
maintaining strong bones, of calcium per day, adjusting as fatty fish and flaxseeds, omega-
regulating heart rhythms, and needed based on dietary intake 3s enhance CoQ10’s heart health
supporting muscle and nerve and health conditions. benefits.
functions. It’s particularly Supplemental Tip: Vitamin E: Works alongside
important for the aging If you opt for calcium carbonate CoQ10 as an antioxidant.
population to ensure adequate supplements, it’s best to take Sources include almonds,
calcium intake to prevent them with meals. Food intake spinach, and sweet potatoes.
osteoporosis and support enhances the absorption of
cardiovascular health. Selenium: A mineral that
calcium carbonate, maximizing complements CoQ10’s
Natural Sources of Calcium: its benefits for your body. antioxidant function, found
Dairy Products: Aim for about Remember, supplementation in Brazil nuts, seafood, and
3 servings per day. Excellent should complement, not replace, mushrooms.
sources include milk, cheese, a balanced diet rich in natural
calcium sources. Daily CoQ10 Intake
and yogurt. Recommendations:
Leafy Greens: Incorporate While there is no established
2-3 cups daily into your diet. daily recommendation, typical
Options include spinach, kale,
and collard greens. Coenzyme Q10 dosages in supplements range
from 30 to 200 mg. Consult
Fish with Bones: Include 2 (CoQ10) with a healthcare provider to
servings weekly. Canned salmon Vital for Cellular Energy and determine the right amount for
and sardines are great choices. Antioxidant Protection your needs.
Fortified Foods: Consume 1-2 Coenzyme Q10, commonly Supplemental Tip:
servings daily, such as fortified known as CoQ10, is a naturally CoQ10 is fat-soluble, meaning
cereals and plant-based milk. occurring compound essential it’s best absorbed when taken
Synergistic Combinations: for energy production and with a meal containing fats. If
antioxidant protection in the supplementing, consider taking
Vitamin D: Essential for
body. It plays a crucial role your CoQ10 with a healthy fat
enhancing calcium absorption.
in the functioning of virtually source, like avocado or olive oil,
Target 600-800 IU daily,
all cells, especially those in to maximize absorption. This
available in fatty fish, through
the heart, liver, kidneys, and tip is particularly beneficial for
sunlight exposure, and in
pancreas. As we age, CoQ10 those on statin medications, as
fortified foods.
levels naturally decline, making these can reduce natural CoQ10
Magnesium: Aids in calcium supplementation increasingly levels in the body.
metabolism. Aim for a 2:1 important for maintaining
calcium to magnesium ratio; health and vitality.
for every 1,000 mg of calcium,
Natural Sources of CoQ10:
include about 500 mg of
magnesium. Found in nuts, Meat: Particularly heart, liver, Fiber
seeds, and whole grains. and kidney from beef, pork, and Vital for Digestive Health and
chicken. More
Vitamin K: Supports bone
strength in conjunction with Fish: High levels in fatty fish like Fiber is a crucial nutrient for
calcium. Aim for 90-120 salmon, mackerel, and sardines. maintaining healthy digestion,
micrograms per day, found in Whole Grains: Sources include regulating blood sugar levels,
green vegetables and certain brown rice, whole wheat, and and supporting heart health.

210
Natural Sources of Fiber: Mobility may enhance the absorption of
Whole Grains: Aim for 6-8 Glucosamine and Chondroitin these supplements, especially if
servings daily (e.g., oats, brown are two supplements often they are paired with fat-soluble
rice, whole wheat bread). used in tandem to support components like Omega-3
joint health and mobility. They fatty acids. Also, consistency is
Fruits and Vegetables: key - for optimal results, these
Include 5-9 servings per day are especially popular among
individuals seeking to alleviate supplements should be taken
(e.g., apples, berries, carrots, regularly over a period of several
broccoli). joint discomfort associated with
age-related wear and tear. weeks to months.
Legumes and Beans: Try for 3-4
servings weekly (e.g., lentils, Natural Sources of
black beans, chickpeas). Glucosamine and
Chondroitin:
Nuts and Seeds: 1-2 servings
Shellfish Shells: Glucosamine is
Iron
daily (e.g., almonds, flaxseeds).
often extracted from the shells of Vital for Energy and Overall
Synergistic Combinations: shrimp, crab, and lobster. Health
Probiotics: Enhance fiber’s Animal Cartilage: Chondroitin Iron is an indispensable mineral
benefits for gut health. Found in is typically sourced from crucial for the production of
fermented foods like yogurt and bovine (cow) or avian (chicken) hemoglobin, a component of
kefir. cartilage. blood cells that carries oxygen
Prebiotics: These non-digestible throughout the body. It’s
Bone Broth: A natural source of
carbohydrates help nourish essential for maintaining energy
both, especially when made with
beneficial gut bacteria. Found levels, supporting immune
bones and connective tissues.
in foods like garlic, onions, and function, and aiding in cognitive
asparagus. Synergistic Combinations: performance.
Daily Fiber Intake: MSM (Methylsulfonylmethane): Natural Sources of Iron:
Often paired with glucosamine
Adults 50+ should aim for about Red Meat: Aim for 2-3 servings
and chondroitin, MSM can
21-30 grams of fiber per day. per week (e.g., beef, lamb).
support joint health and reduce
Supplemental Tip: discomfort. Plant-based Sources: Include
daily servings of beans, lentils,
When increasing fiber intake, do Omega-3 Fatty Acids: Found in
tofu, or fortified cereals.
it gradually and ensure adequate fatty fish, these can complement
water consumption. This the anti-inflammatory effects of Dark Leafy Greens: Strive for 2
helps to prevent bloating and glucosamine and chondroitin. cups daily (e.g., spinach, swiss
improves fiber’s effectiveness in chard).
Turmeric and Ginger: Both
the body. Also, consider a fiber herbs have anti-inflammatory Nuts and Seeds: A handful daily
supplement if dietary changes properties and can enhance can contribute significantly (e.g.,
are challenging, but remember, the efficacy of glucosamine and pumpkin seeds, almonds).
natural sources are preferable chondroitin in joint care. Synergistic Combinations:
due to additional nutrients they
provide. To avoid constipation Recommended Daily Vitamin C: Enhances iron
due to fiber, aim to consume Intake: absorption. Include vitamin
between 8 and 10 cups of water Glucosamine: Usually, 1500 mg C-rich foods like oranges,
per day. per day. strawberries, or bell peppers
with iron-rich meals.
Chondroitin: Typically, 800-
1200 mg per day. Folate and Vitamin B12: These
vitamins work with iron to
Supplemental Tip:
Glucosamine and When taking Glucosamine
create healthy red blood cells.
Find them in leafy greens, eggs,
Chondroitin and Chondroitin supplements, and dairy products.
Key Allies in Joint Health and consider doing so with a meal
Daily Iron Intake:
that includes healthy fats. This

211
Adult men should aim for about Leafy Greens: Aim for 2 cups properties.
8 mg per day, while women daily (e.g., spinach, Swiss Natural Sources of
aged 50 and over should aim for chard). Melatonin:
about 8 mg per day. Legumes: 1-2 servings daily Cherries: Enjoy a serving before
Supplemental Tip: (e.g., black beans, lentils). bedtime.
When supplementing with iron, Bananas: One banana per day as Nuts and Seeds: Especially
it’s advisable to take it with a a magnesium-rich fruit. almonds and sunflower seeds; a
source of Vitamin C to enhance Synergistic Combinations: small handful in the evening.
absorption. However, avoid
taking iron supplements with Calcium: Balances with Grains: Rice, barley, and oats
milk, coffee, or tea, as these can magnesium for bone health. Aim contain small amounts of
reduce the mineral’s absorption. for a 2:1 calcium to magnesium melatonin.
ratio. Dairy Products: Milk and yogurt
If you experience stomach
discomfort when taking iron Vitamin D: Helps in magnesium can help boost melatonin levels.
supplements, try taking them absorption and function. Include Synergistic Combinations:
with a small amount of food. sunlight exposure or 600-800
IU via supplements. Calcium: Aids in the production
Remember, iron supplements of melatonin. Include dairy
are best used under the Zinc: Works together with products or leafy greens in your
guidance of a healthcare magnesium for immune support. evening snacks.
provider, especially for Include foods like seafood or 11
mg of zinc through supplements. Magnesium: Promotes
individuals with conditions like relaxation and enhances
hemochromatosis, where iron Daily Magnesium Intake: melatonin production. Include
accumulation can be harmful. Adults should aim for about magnesium-rich foods like
Avoid Calcium-Rich Foods 320-420 mg of magnesium bananas, avocados, or whole
with Iron Meals as calcium can per day, depending on age and grains in your dinner.
interfere with iron absorption. gender.
Try to separate your iron and B6 Vitamins: Essential for
calcium intake by a few hours. Supplemental Tip: melatonin synthesis. Found
When supplementing in fish, lean meat, and starchy
with magnesium, consider vegetables. Include these in your
magnesium citrate or evening meal.

Magnesium magnesium glycinate. These

forms are better absorbed and
Ideal Melatonin Intake:
Natural Production: The body
Vital for Nerve and Muscle gentler on the digestive system naturally produces melatonin,
Function, Bone Health, and compared to other forms like but levels decrease with age.
Metabolic Regulation magnesium oxide. Additionally,
taking your magnesium Supplementation: If considering
Magnesium plays a crucial role
supplement in the evening may supplements, start with a low
in over 300 enzymatic reactions
help improve sleep quality due dose, like 0.5 to 3 mg about an
in the body. It’s essential for
to its muscle-relaxing properties. hour before bedtime. Adjust as
nerve transmission, muscle
needed under medical advice.
relaxation, bone and heart
health, and regulating blood Supplemental Tip:
sugar and blood pressure. Dim the lights and avoid screen
Natural Sources of Melatonin time at least an hour before bed.
Magnesium: Exposure to light, especially
Essential for Sleep Regulation
blue light from screens, can
Nuts and Seeds: A handful daily and Antioxidant Support
inhibit natural melatonin
(e.g., almonds, pumpkin seeds). Melatonin is a natural hormone production, impacting your
Whole Grains: Include 2-3 that plays a crucial role in sleep quality. Embracing a dimly
servings per day (e.g., brown regulating sleep patterns and lit environment in the evening
rice, quinoa). also has potent antioxidant can enhance your body’s natural

212
melatonin levels and improve per day. foods like bananas, onions, and
sleep. Supplemental Tip: garlic help nourish and increase
the effectiveness of probiotics.
If you opt for a fish oil
supplement, consider taking it Polyphenol-Rich Foods: Such as
with a meal that contains fat. berries, tea, and dark chocolate,
Omega-3 Fatty Dietary fats help increase the can enhance probiotic growth.
Acids (Fish Oil) absorption of Omega-3 fatty Healthy Fats: Omega-3 fatty
acids, maximizing their health acids found in fish and flaxseeds
Crucial for Brain and Heart
benefits. Additionally, storing can improve probiotic survival
Health
your Omega-3 supplements in and function.
Omega-3 fatty acids, commonly the refrigerator can help prevent Daily Probiotic Intake:
found in fish oil, are vital for them from becoming rancid.
maintaining heart health, While there’s no set
supporting brain function, recommended daily amount,
and reducing inflammation including a variety of fermented
throughout the body. foods in your diet can ensure a
Probiotics healthy intake of probiotics.
Natural Sources of Omega-3
Fatty Acids: Essential for Digestive and Supplemental Tip:
Immune Health
Fatty Fish: Aim for 2-3 servings When choosing a probiotic
per week (e.g., salmon, Probiotics are live supplement, look for one
mackerel, sardines). microorganisms that, when that contains at least 1 billion
administered in adequate colony-forming units (CFUs)
Nuts and Seeds: Include a amounts, provide the human and includes Lactobacillus and
handful daily (e.g., flaxseeds, body with many health benefits. Bifidobacterium strains, known
chia seeds, walnuts). They are crucial for a healthy for their benefits, with kefir
Plant Oils: Use in cooking or digestive system and play a being one of the best sources of
as a dressing (e.g., flaxseed oil, significant role in supporting all.
canola oil). immune function.
For best results, take probiotic
Fortified Foods: 1-2 servings Natural Sources of supplements on an empty
daily (e.g., certain brands of Probiotics: stomach, either first thing in
eggs, yogurt, and milk). Yogurt: Incorporate 1-2 servings the morning or just before
Synergistic Combinations: daily, preferably with active or bedtime, as this ensures that
live cultures. the probiotics pass more rapidly
Vitamin E: Protects Omega-3 through the stomach, reducing
fatty acids from oxidative Kefir: A fermented milk drink,
the chance of them being killed
damage in the body. Aim for 15 try to include a glass daily.
by stomach acids.
mg daily, found in nuts, seeds, Sauerkraut: Aim for a few
and green leafy vegetables. tablespoons daily, ensuring it’s
Antioxidants: Enhance the anti- unpasteurized for live bacteria.
inflammatory effects of Omega-
3s. Found in berries, green tea,
Kimchi: Include in your diet Vitamin B12
several times a week.
and dark chocolate. Vital for Energy and Nervous
Miso: A fermented soybean System Health
Fiber: Helps modulate the paste, great for soups, can be
body’s use of fats. Aim for 25- consumed a few times a week. Vitamin B12 is an essential
30 grams daily, found in fruits, nutrient crucial for maintaining
vegetables, and whole grains. Tempeh: A fermented soy energy levels, supporting nerve
product, can be a meat function, and aiding in the
Recommended Omega-3 substitute several times a week. production of DNA and red
Intake:
Synergistic Combinations: blood cells.
Adults should aim for about
Fiber-Rich Foods: Prebiotic Natural Sources of Vitamin
250-500 mg of EPA and DHA

213
B12: Vitamin C, also known as into your system, enhancing its
Animal Products: Aim for 2-3 ascorbic acid, plays a pivotal role absorption and reducing the
servings per week (e.g., poultry, in immune function and skin potential for gastrointestinal
fish, meat, eggs). health. It’s a potent antioxidant discomfort that can occur with
that helps combat free radical high doses.
Dairy: Include 1-2 servings daily damage and is essential for
(e.g., milk, cheese, yogurt). collagen production.
Fortified Foods: Consider 1-2 Natural Sources of Vitamin
servings daily (e.g., fortified
cereals, plant-based milk,
C: Vitamin D
nutritional yeast). Citrus Fruits: Aim for 1-2 Vital for Overall Health and
servings daily (e.g., oranges, Immunity
Synergistic Combinations: lemons, grapefruits).
Vitamin D is not just a vitamin,
Folate: Works with B12 in cell Berries: Include a handful daily it’s a prohormone that plays
and DNA synthesis. Aim for 400 (e.g., strawberries, raspberries, a crucial role in bone health,
micrograms daily. Found in leafy blackberries). immune system function, and
greens, legumes, and fortified
Bell Peppers: Try to add these to mood regulation. It’s essential
grains.
meals regularly (e.g., in salads, for calcium absorption, ensuring
Vitamin C: Helps with the stir-fries). strong bones and teeth, and also
absorption of B12. Strive for supports muscle function and
75-90 milligrams daily. Present Dark Green Vegetables:
cardiovascular health.
in citrus fruits, berries, and bell Incorporate 2-3 cups weekly
(e.g., broccoli, Brussels sprouts, Natural Sources of Vitamin
peppers.
spinach). D:
Iron: Complementary for red
Synergistic Combinations: Sunlight Exposure: Aim for
blood cell production. Adult
10-15 minutes of midday sun
men should aim for 8 mg, and Iron: Vitamin C enhances the
exposure several times a week,
women 18 mg per day. Available absorption of iron from plant-
depending on your skin tone and
in meats, beans, and fortified based foods. Pair vitamin C-rich
geographic location.
cereals. foods with iron-rich plant foods
(like spinach or lentils) for Fatty Fish: Include servings of
Daily Vitamin B12 Intake:
improved absorption. salmon, mackerel, or tuna in
Adults should aim for about 2.4 your diet weekly.
micrograms of Vitamin B12 per Vitamin E: Works together with
vitamin C to protect skin health. Egg Yolks: Incorporate eggs into
day.
Include nuts and seeds in your your meals, focusing on the yolk.
Supplemental Tip: diet for a vitamin E boost. Fortified Foods: Look for
Vitamin B12 absorption can Flavonoids: These compounds, vitamin D fortified milk, cereals,
decrease with age due to reduced found in fruits and vegetables, and orange juice.
stomach acid production. For work synergistically with Synergistic Combinations:
those over 50, consider taking vitamin C to enhance its
a B12 supplement with your Calcium: Vitamin D is essential
antioxidant power.
largest meal of the day. The for calcium absorption in
increased food volume can Daily Vitamin C Intake: the gut. Ensure adequate
stimulate more stomach acid, Adults should aim for about 65 calcium intake through diet or
enhancing B12 absorption from to 90 milligrams of vitamin C supplements.
supplements. per day, with an upper limit of Magnesium: Helps convert
2,000 mg daily. vitamin D into its active form.
Supplemental Tip: Include magnesium-rich foods
like leafy greens, nuts, and
When taking a vitamin C
Vitamin C supplement, consider a time-
seeds.

A Powerhouse for Immune release formula. This allows for Vitamin K2: Works in tandem
Support and Skin Health a gradual release of vitamin C with vitamin D to regulate

214
calcium deposition in bones daily (e.g., fortified cereals, fruit pork, or lamb daily.
and teeth. Found in fermented juices). Shellfish: Aim for 2-3 servings
foods like natto, cheese, and Synergistic Combinations: weekly (e.g., oysters, crab,
sauerkraut. lobster).
Vitamin C: Enhances the
Daily Vitamin D Intake: effectiveness of Vitamin E. Legumes: Incorporate beans,
Adults over 50 should aim Include citrus fruits, berries, and lentils, and chickpeas into meals.
for 800-1000 IU (20-25 bell peppers in your diet. Seeds and Nuts: A handful daily
micrograms) per day. However, Selenium: Works in (e.g., pumpkin seeds, cashews).
some individuals may require conjunction with Vitamin E
higher doses, especially in Synergistic Combinations:
as an antioxidant. Aim for 55
the absence of adequate sun micrograms daily. Found in Iron: Essential for immune
exposure. Brazil nuts, seafood, and meats. health along with zinc. Found
Supplemental Tip: in red meat, beans, and fortified
Zinc: Supports Vitamin E in skin cereals.
When taking vitamin D health and immune function.
supplements, opt for vitamin Recommended daily intake Vitamin C: Enhances zinc
D3 (cholecalciferol) as it is is about 11 mg for men and absorption. Aim for citrus fruits,
more effective than vitamin 8 mg for women. Present in berries, and vegetables like bell
D2 at raising and maintaining legumes, whole grains, and dairy peppers and broccoli.
adequate vitamin D levels in products. Daily Zinc Intake:
the body. Also, consider getting Daily Vitamin E Intake: Adults should aim for about 11
your vitamin D levels checked mg (men) and 8 mg (women)
through a blood test to tailor Adults should aim for about 15
mg (22.4 IU) of Vitamin E per per day.
your supplementation needs
accurately. day. Supplemental Tip:
Supplemental Tip: Zinc supplements are best
When supplementing with absorbed when taken with a
Vitamin E, opt for natural protein-rich meal. This helps in
Vitamin E (d-alpha-tocopherol) over maximizing the bioavailability
of zinc, especially if you’re
synthetic forms (dl-alpha-
Essential for Skin and Immune consuming zinc gluconate or
tocopherol) for better
Health zinc sulfate.
absorption. Additionally,
Vitamin E is a powerful taking Vitamin E supplements Avoid taking zinc supplements
antioxidant that plays a critical with a fat-containing meal with foods high in calcium or
role in protecting skin from can significantly enhance its phytic acid (found in whole
damage, supporting immune absorption, as Vitamin E is fat- grains and legumes), as these
function, and maintaining soluble. can inhibit absorption. Zinc
healthy eyes and blood vessels. partially prevents the body’s
Natural Sources of Vitamin absorption of copper, so if you
E: take zinc supplements, you’ll
Nuts and Seeds: Incorporate Zinc need to increase your copper
intake to make up for the
a handful daily (e.g., almonds, Vital for Immune Function and deficiency.
sunflower seeds, hazelnuts). Metabolic Health
Green Leafy Vegetables: Strive Zinc plays a vital role in immune
for 2 cups daily (e.g., spinach, system support, wound healing,
Swiss chard, turnip greens). DNA synthesis, and cell division.
Plant Oils: Include in daily It’s also crucial for maintaining a
cooking (e.g., sunflower, sense of taste and smell.
safflower, and wheat germ oil). Natural Sources of Zinc:
Fortified Foods: 1-2 servings Meat: Include servings of beef,

215
 Herbal Recipes
Throughout this book, we’ve delved deep into the
myriad benefits and uses of a plethora of herbs.
From the immune-boosting prowess of echinacea
to the serene, calming ambiance imparted by lemon
balm, there’s a treasure trove of knowledge now at
your fingertips. As we transition into this section,
the focus shifts from understanding to application.
Let’s embark on a journey of concocting our own
herbal blends, harnessing the synergistic power that
emerges when certain herbs are paired together.

Presented ahead are a mix of timeless recipes,

treasured and handed down through generations,
coupled with some of our innovative blends. Every
recipe is meticulously crafted, with each herb
chosen not just for its individual merit but for its
ability to work in harmony with others, creating
remedies that target specific ailments such as colds,
flu, stress, headaches, or insomnia. This synergy
amplifies the benefits and paves the way for a
holistic healing experience.

However, it’s imperative to approach these herbal

blends with a dose of caution. Herbal remedies,
though natural, require careful handling. Just as a
combination of certain herbs can produce enhanced
results, some might not be suitable for all, or might
interact negatively with prescribed medications.
Thus, always consult with a healthcare professional,
especially if you have pre-existing conditions, before
venturing into the realm of these remedies.

With safety always in mind, let this section be your

playground. Embrace the beauty of these age-old
remedies, feel the alchemy of blending, and unearth
the profound healing properties herbs have to offer.

Happy brewing and blending!

216
Easy 4-Step Dos and Don’ts of
Creating Herbal Synergies
Creating herbal synergies is both an art and a science. Patience, experimentation, and a deep respect for
the natural properties of herbs are key to crafting effective and enjoyable blends that will provide you
with amazing health benefits.
The concept of synergy—where the combined effect of herbs is greater than their individual effects
alone—is a cornerstone in ancient herbal practices. Herbalists have long known that certain
combinations of herbs could yield remedies far more potent than any single herb by itself.
This guide is framed within a simple, four-step approach, designed to be accessible and actionable for
both novices and seasoned herbal enthusiasts alike.

Step 1: Understanding Herbal Properties and Interactions

Do Don’t
• Identify the specific health goal or • Combine herbs without understanding
therapeutic effect you want to achieve. their effects. Some herbs can negate or
This could be improving digestion, amplify each other’s effects in unintended
enhancing sleep, boosting immunity, etc. ways.
• Study the properties, benefits, and • Ignore the contraindications and safety
potential side effects of each herb. profiles of the herbs. Not all herbs are safe
• Understand how herbs interact with each for everyone.
other and with any medications you might
be taking.
• Consider the flavor profile of each herb
and how they might blend together.

217
Step 2: Balancing Combinations for Synergy

Do Don’t
• Start with a base herb known for its • Overcomplicate the blend. Too many
primary benefit, then add complementary herbs can lead to muddled effects and
herbs to enhance or balance the primary flavors.
effect. • Assume all beneficial herbs work well
• Consider the ratio of herbs. Often, less is together. Some combinations can be
more when it comes to creating a balanced counterproductive.
blend.

Step 3: Testing and Refining Your Blends

Do Don’t
• Start with a simple combination of two • Over-complicate the mixture with
or three herbs. Choose one primary herb too many herbs. This can lead to
for the main effect and complementary unpredictable effects and diminish the
herbs that support or enhance the primary primary herb’s efficacy.
herb’s action. • Expect immediate results or give up too
• Prepare a small batch and observe its quickly. Herbal remedies often require
effects over a period. Adjust the ratios of consistent use over time to show benefits.
ingredients based on your experiences and
needs.

Step 4: Safety and Quality Control

Do Don’t
• Keep notes on each version of your blend, • Use expired or poor-quality herbs. They
documenting the effects and flavors. can be ineffective or harmful.
• Source high-quality, organic herbs to • Overlook the importance of clean,
ensure purity and potency. sanitized equipment when preparing your
• Be aware of the shelf life of your herbs and blends.
blends. Store them properly to maintain
their efficacy.

218
Shanon’s Go-To Recipes
Discover Shanon’s well-tested herbal recipes, carefully curated to offer a wide range of health and well-
being benefits. These natural remedies, integrated into her family’s daily life, provide relief from pain,
promote memory enhancement, and encourage relaxation. Explore these recipes to experience their
potential advantages firsthand.

Backyard Painkiller twice a day. This helps to extract the active

compounds from the wild lettuce into the
Natural Analgesic and Sedative alcohol.
7. Let It Sit: Allow the mixture to sit for about 4
Ingredients: to 6 weeks. This steeping time is crucial for a
• Fresh or dried wild lettuce leaves (Lactuca potent tincture.
virosa) 8. Strain the Tincture: After the steeping
• High-proof alcohol (like vodka or everclear) period, strain the mixture through a
cheesecloth or fine mesh strainer into a clean
• A glass jar with a tight-fitting lid bowl. Squeeze or press the plant material to
• Cheesecloth or fine mesh strainer extract as much liquid as possible.
• Amber dropper bottles for storage 9. Transfer to Dropper Bottles: Pour the
strained tincture into amber dropper bottles.
Instructions: The amber color helps to protect the tincture
1. Harvest Wild Lettuce: Collect fresh wild from light, preserving its potency.
lettuce leaves. If you’re using dried leaves, 10. Label and Store: Label the bottles with
ensure they are from a reliable source. The the date and contents. Store the tincture in
best time to harvest is when the plant is a cool, dark place. It should last for several
flowering. years if stored properly.
2. Prepare the Leaves: If you’ve collected fresh
leaves, wash them thoroughly to remove any Usage:
dirt or debris. Then, chop the leaves into • Dosage: Typically, the dosage is a few drops
smaller pieces to increase the surface area. to a full dropper taken under the tongue or
3. Fill the Jar: Place the prepared wild lettuce in a small amount of water. However, it’s
leaves into the glass jar. If you’re using dried important to start with a lower dose to see
leaves, fill the jar about halfway. For fresh how your body reacts.
leaves, you can fill the jar more since they
will shrink as they lose moisture.
4. Add Alcohol: Pour the high-proof alcohol
over the leaves until they are completely
submerged. The alcohol should come up to
about an inch above the level of the leaves.
5. Seal and Store the Jar: Close the jar tightly
with the lid. Store it in a cool, dark place.
The area should be away from direct sunlight
and temperature fluctuations.
6. Shake Regularly: Shake the jar once or
Wild lettuce

219
Plantain Poultice 10. Repeat if Necessary: If needed, you can
apply a fresh poultice several times a day.
Skin Healing and Anti-Inflammatory
Note:
Ingredients: • Always perform a patch test to check for
• Fresh Plantain Leaves (Plantago major or allergic reactions before applying the
Plantago lanceolata) poultice to a wound.
• Clean Water • This remedy is for minor cuts and scrapes.
Seek professional medical advice for severe
• Optional: A small amount of oil (like olive
injuries.
oil) or honey

Equipment:
• Mortar and pestle or a blender
• Clean cloth or gauze
• Bandage or medical tape

Instructions:
1. Gather Plantain Leaves: Find fresh plantain
leaves. Ensure they are clean and free from
pesticides or pollutants.
2. Clean the Leaves: Rinse the leaves
thoroughly with clean water to remove any
dirt or debris.
3. Crush the Leaves: Using a mortar and
pestle or a blender, crush the plantain leaves
Plantago lanceolata leaves
into a paste. If you’re using a blender, you
might need to add a little water to facilitate
blending.
4. Optional Additives: For added soothing
properties, you can mix a small amount of
olive oil or honey into the paste. This step
is optional but can enhance the poultice’s
soothing and healing properties.
5. Apply the Poultice: Spread the plantain
paste evenly onto a clean cloth or gauze.
6. Place on the Affected Area: Apply the cloth
or gauze with the plantain paste directly
onto the cut or scrape. Ensure that the paste
is in contact with the skin.
7. Secure the Poultice: Use a bandage or
medical tape to hold the poultice in place.
8. Leave it On: Let the poultice sit for at least
an hour, or longer if possible. Plantain has
natural anti-inflammatory and antiseptic
properties that can aid in healing.
9. Remove and Clean: Gently remove the
poultice and clean the area with water.

220
Rosemary Memory-Boosting • For Memory Boosting: Take a small amount
of the tincture (usually a few drops) orally,
Tincture diluted in water or tea. Consult with a
healthcare provider for appropriate dosing
Cognitive Enhancement and Hair Health and to ensure it’s safe for you.
Ingredients • For Hair Growth: Apply a few drops directly
to the scalp and massage gently. This can be
• Fresh rosemary sprigs (organic if possible) done several times a week.
• High-proof alcohol (such as vodka or grain
alcohol)
• A glass jar with a tight-fitting lid
• Dark glass dropper bottles for storage

Instructions
1. Prepare the Rosemary: Rinse the rosemary
sprigs under cold water to remove any dirt or
impurities. Pat them dry with a clean towel.
Then, finely chop the rosemary to increase
the surface area for better extraction.
2. Fill the Jar: Place the chopped rosemary
in the glass jar, filling it about halfway. It’s
important not to pack the jar too tightly. Fresh rosemary sprigs

3. Add Alcohol: Pour the high-proof alcohol

over the rosemary until the jar is nearly full.
Ensure all the rosemary is submerged to
prevent any mold growth.
4. Seal and Store: Tightly seal the jar with
its lid. Store the jar in a cool, dark place. A
cupboard away from direct sunlight is ideal.
5. Let it Steep: Allow the mixture to steep for
at least 3 days. Some recipes recommend
steeping for up to a few weeks to enhance
the potency. Shake the jar gently every day
to mix the contents.
6. Strain the Tincture: After the steeping
period, strain the mixture using a fine mesh
strainer or cheesecloth to remove all solid
particles. Compost or discard the leftover
rosemary.
7. Bottle the Tincture: Transfer the strained
liquid into dark glass dropper bottles. The
dark glass helps preserve the tincture by
protecting it from light.
8. Label and Store: Label your bottles with
the date and contents. Store them in a cool,
dark place. The tincture can be used for
several months, up to a year.

Usage

221
Herbal Haven: A Daily Blend of teapot or pitcher can help retain heat and
more of the herbal essence.
Thyme, Rosemary, Sage, and
5. Strain and Serve: After steeping, remove
Peppermint the tea strainer or pour the tea through a
strainer into a cup. This removes the herbs
Respiratory, Digestive, and Antioxidant and leaves a clear tea.
Support
6. Add Honey (Optional): If you like a sweeter
Each of the herbs in this recipe is known for its taste, add a teaspoon of honey to your cup
potential health benefits. Thyme and sage are and stir well.
often associated with respiratory health, rosemary
for its antioxidants, and peppermint for digestion.

Ingredients
• Thyme (dried or fresh)
• Rosemary (dried or fresh)
• Sage (dried or fresh)
• Peppermint (dried or fresh)
• Honey (optional, for taste)
• Water

Peppermint leaves

Instructions:
1. Measure the Herbs: Take equal parts of
thyme, rosemary, sage, and peppermint. If
you’re making one cup of tea, a good starting
point is about 1/4 teaspoon of each herb.
2. Boil Water: Heat water to a near boil. If
you’re using a kettle, let it whistle, then cool
for a minute before pouring.
3. Add Herbs to Teapot: Place the herbs in the
teapot or the tea strainer/infuser. If you’re
using fresh herbs, gently bruise them with
your fingers to release more flavor.
4. Steep the Tea: Pour hot water over the herbs.
Let them steep for 5-7 minutes. Covering the

222
Lemon/Orange Peel Tincture Herbal Tea for Arthritis and Joint
Pain
Natural Digestive Aid and Immune
Booster Alleviates Arthritis and Joint Discomfort
Ingredients: Ingredients:
• Lemon or orange peels (from organic, • Fresh ginger root
pesticide-free fruits)
• Fresh turmeric root (or turmeric powder if
• High-proof alcohol (such as vodka or grain fresh is not available)
alcohol)
• Black pepper (ground)
Equipment: • Honey (optional, for taste)
• Glass jar with a tight-fitting lid • Lemon (optional, for taste)
• Fine strainer or cheesecloth • Water
• Small funnel
• Amber glass dropper bottles for storage

Instructions:
1. Thoroughly wash the lemons or oranges.
2. Peel off the skin, trying to get as little of
the white pith as possible, as it can impart
bitterness.
3. Place the peels into the glass jar. Pour
enough alcohol into the jar to completely
cover the peels. Seal the jar tightly. Turmeric
4. Store the jar in a cool, dark place for about
one week. Instructions:
5. Shake the jar gently every day to mix the 1. Peel and thinly slice about an inch of fresh
contents. ginger root.
6. After a week, open the jar. Strain the liquid 2. Do the same with the turmeric root. If
through a fine strainer or cheesecloth to you’re using turmeric powder, about half a
remove all the peel pieces. teaspoon should suffice.
7. Use a funnel to transfer the strained tincture 3. Measure out a quarter teaspoon of ground
into amber glass dropper bottles. black pepper.
8. Label the bottles with the contents and date. 4. In a pot, bring about two cups of water to a
boil.
5. Once the water is boiling, add the sliced
ginger and turmeric to the pot.
6. If you’re using turmeric powder, ensure it’s
well dispersed in the water.
7. Reduce the heat and let the mixture
simmer for approximately 10-15 minutes.
This allows the flavors and nutrients to
infuse into the water.
8. After simmering, add the ground black
Fresh lemons
pepper to the pot. Black pepper enhances

223
 the absorption of curcumin, the active Ashwagandha Herbal Tea
compound in turmeric.
9. Remove the pot from heat. Strain the tea Promotes Relaxation and Stress Relief
into a cup to remove the solid pieces of
ginger and turmeric. Ingredients:
10. Add honey and/or a squeeze of lemon to • 1 teaspoon Ashwagandha powder
your tea for additional flavor and health • 1 cup water
benefits.
• Honey or maple syrup (optional, for
11. Drink this tea warm. For the best results, sweetness)
consume it regularly, ideally once or twice a
• A slice of lemon or ginger (optional, for
day. flavor)

Instructions:
1. Boil Water: Start by boiling a cup of water in
a small pot or a kettle.
2. Add Ashwagandha: Once the water is
boiling, add a teaspoon of Ashwagandha
powder. If you prefer a milder taste, you can
use a little less than a teaspoon.
3. Simmer: Reduce the heat and let the
mixture simmer for about 10 minutes. This
allows the water to absorb the essence of the
herb.
4. Optional Add-ins: For an enhanced flavor,
consider adding a slice of lemon or ginger
during the simmering process.
5. Strain: After simmering, strain the tea into
a cup to remove the herb residues.
6. Sweeten (Optional): If you prefer a sweeter
taste, add honey or maple syrup according to
your preference.

Ashwagandha powder

224
Usnea Tincture Recipe Notes:
• Quality of Usnea: Ensure the Usnea you
Supports Antibacterial Defense and Gut gather is healthy and clean.
Health
• Alcohol Substitute: If you prefer not to use
Usnea, also known as Old Man’s Beard, is a alcohol, glycerin can be a substitute, but the
type of lichen that grows on trees in various extraction might not be as potent.
environments. It’s known for its antibiotic
• Safety: While Usnea is generally safe, it’s
properties and potential benefits in managing
important to consult with a healthcare
obesity by improving gut bacteria. Here’s a step-
professional, especially if you have specific
by-step guide to making a simple Usnea tincture,
health conditions or are taking medications.
which is one of the common ways to use this herb:
• Storage: Store the tincture in a cool, dark
Ingredients: place. It can last for several years if stored
properly.
• Fresh Usnea lichen - as much as you can
gather
• High-proof alcohol (like vodka or grain
alcohol) - enough to cover the Usnea in a jar

Instructions:
1. Drying (Optional): You can use the Usnea
fresh or let it dry for a few days if you prefer.
2. Preparation: Break the Usnea into smaller
pieces to increase the surface area.
3. Infusing with Alcohol: Place the Usnea in
your glass jar, and pour enough high-proof
alcohol over it to completely cover the
lichen. High-proof alcohol helps extract the
active compounds effectively.
Usnea lichen
4. Sealing and Storing: Close the jar tightly
and store it in a cool, dark place. Let it sit
for at least 4-6 weeks. This duration allows
the alcohol to extract the active compounds
from the Usnea.
5. Shaking: Shake the jar daily to help with the
extraction process.
6. Straining: After 4-6 weeks, strain
the mixture through a fine strainer or
cheesecloth into another container to
remove all solid parts.
7. Bottling: Transfer the strained tincture
into a dark dropper bottle for easy use and
storage.
8. Dosage: The typical dosage is a few
drops up to three times a day, but it’s best
to consult with a healthcare provider for
personalized advice, especially when using it
for specific health concerns like obesity.

225
Liver Restoration Tonic the heat and let it simmer for about 20
minutes. This process extracts the silymarin
Liver Health and Detoxification and other beneficial compounds from the
seeds.
Creating a liver restoration tonic using the
seeds of a plant known for its liver-supporting 4. Strain the Mixture: After simmering,
properties, Milk Thistle (which contains remove the saucepan from heat and let it
silymarin), can be a great way to support liver cool slightly. Strain the mixture through
health. Here’s a step-by-step recipe: a strainer or cheesecloth into a clean
container, removing all the solid particles.
Ingredients: 5. Add Flavorings: If desired, add lemon juice
• Milk Thistle seeds - 2 tablespoons (crushed and honey to taste. This can make the tonic
or powdered) more palatable.
• Water - 2 cups 6. Store the Tonic: Transfer the tonic to a bottle
or jar. Store it in a cool, dry place or in the
• Lemon juice - 1 tablespoon (optional, for refrigerator.
flavor)
7. Dosage: Consume 1-2 tablespoons of
• Honey or another sweetener (optional, to the tonic daily. It’s best to consult with a
taste) healthcare provider for the appropriate
• Equipment: dosage for your specific needs.
• Grinder or mortar and pestle (for crushing
seeds)
• Saucepan
• Strainer or cheesecloth
• Bottle or jar for storage

Powdered milk thistle seeds

Instructions:
1. Crush the Seeds: Begin by grinding the Milk
Thistle seeds into a fine powder using a
grinder or mortar and pestle. This increases
the surface area for extraction.
2. Boil Water: Heat 2 cups of water in a
saucepan until it starts to boil.
3. Add Milk Thistle: Add the crushed Milk
Thistle seeds to the boiling water. Reduce

226
Echinacea Cold and Flu Remedy Lemon Balm and Chamomile
Stress Relief Tea
Boosts Immune System, Alleviates Cold &
Flu Symptoms Soothes Stress and Anxiety, Promotes
Echinacea root has been shown to support Relaxation
the immune system, enhancing the body’s Lemon balm leaves contain natural compounds
defense against infections. Elderberry, rich in that help calm the nervous system, reducing
antioxidants, works in tandem with echinacea feelings of stress and anxiety. Chamomile flowers,
to reduce the duration and severity of cold renowned for their soothing properties, enhance
symptoms, while ginger adds anti-inflammatory this calming effect, while passionflower leaves
benefits, soothing sore throats and reducing contribute to reducing insomnia and anxiety,
nausea. creating a synergistic blend that promotes
relaxation and mental well-being.
Ingredients:
• 1 tablespoon dried echinacea root Ingredients:
• 1 tablespoon dried elderberry • 1 tablespoon dried lemon balm leaves
• 1 tablespoon grated ginger • 1 tablespoon dried chamomile flowers
• 1 quart of water • 1 tablespoon dried passionflower leaves
• 1 quart of water
Instructions:
1. In a medium-sized pot, bring the water to a Instructions:
boil. 1. In a medium-sized pot, bring the water to a
2. Once the water has come to a boil, add the boil.
echinacea root, elderberry and ginger. 2. Once the water has come to a boil, add the
3. Reduce the heat to low and let the mixture lemon balm leaves, chamomile flowers, and
simmer for 10-15 minutes. passionflower leaves.
4. Strain the mixture through a fine-mesh 3. Reduce the heat to low and let the mixture
strainer and discard the solids. simmer for 10-15 minutes.
5. Allow the tea to cool to a comfortable 4. Strain the mixture through a fine-mesh
drinking temperature. strainer and discard the solids.
6. Drink up to 3 cups of the tea per day while 5. Allow the tea to cool to a comfortable
you are experiencing cold or flu symptoms. drinking temperature.
6. Drink 1-3 cups of tea per day to help reduce
stress and anxiety.

Echinacea tea

227
Feverfew and Willow Bark Valerian Root and Hops Sleep Aid
Headache Tincture Tea
Relieves Headaches and Migraines Promotes Restful Sleep, Combats
Feverfew leaves contain compounds that help Insomnia
reduce inflammation and muscle spasms, key Valerian root is known for its calming properties,
contributors to headaches and migraines. which help ease the mind into a restful state,
Willow bark acts as a natural pain reliever due essential for combating insomnia. Hops
to its salicin content, which the body converts contribute sedative effects that further promote
into salicylic acid, a precursor of aspirin. relaxation and sleep, while passionflower leaves
Meadowsweet, with its anti-inflammatory and act synergistically to enhance the overall soothing
soothing properties, complements the blend, impact of the tea, making it an effective natural
enhancing the overall effectiveness of the tincture. remedy for sleeplessness.

Ingredients: Ingredients:
• 1/4 cup dried feverfew leaves • 1 tablespoon dried valerian root
• 1/4 cup dried willow bark • 1 tablespoon dried hops
• 1/4 cup dried meadowsweet • 1 tablespoon dried passionflower leaves
• 1 cup of high-proof alcohol (such as vodka) • 1 quart of water

Instructions:
1. In a medium-sized pot, bring the water to a
boil.
2. Once the water has come to a boil, add
the valerian root, hops, and passionflower
leaves.
3. Reduce the heat to low and let the mixture
simmer for 10-15 minutes.
4. Strain the mixture through a fine-mesh
strainer and discard the solids.
5. Allow the tea to cool to a comfortable
White willow bark drinking temperature.
Instructions: 6. Drink 1-2 cups of the tea before bedtime to
1. In a jar, combine the feverfew leaves, willow help promote sleep.
bark and meadowsweet.
2. Pour just enough alcohol over the herbs,
making sure they are fully submerged.
3. Close the jar and store it in a cool, dark place
for 2-4 weeks, shaking it daily.
4. After 2-4 weeks, strain the mixture through
a fine-mesh strainer, discarding the solids.
5. The tincture is now ready to use. Take 15-20
drops in a little water, up to 3 times a day.

228
Immune-Boosting Elderberry solids.
Syrup 4. Allow the syrup to cool.
5. Store the syrup in a clean glass jar with a
Strengthens Immunity, Eases Cold & Flu tight-fitting lid.
Symptoms
6. Take 1-2 tablespoons of syrup per day as a
Elderberries are a powerhouse for immune preventative measure or every 2-3 hours
support, rich in vitamins and antioxidants that when symptoms appear.
help fortify the body’s defenses. Honey adds
natural antibacterial and soothing properties,
enhancing the syrup’s effectiveness in easing
cold and flu symptoms. Optional ingredients like
cinnamon, cloves, and ginger offer additional
immune support and anti-inflammatory benefits,
creating a synergistic blend that not only boosts
immunity but also provides comfort during
illness.

Ingredients:
• 4 cups of fresh elderberries or 1 cup of dried
elderberries
• 2 cups of water
• 1 cup of honey
• 1 cinnamon stick (optional)
• 2 cloves (optional)
• 1 tsp of grated ginger (optional)

Elderberry syrup
Instructions:
1. In a medium-sized pot, combine the
elderberries, water, honey, cinnamon stick,
cloves, and ginger if using.
2. Bring the mixture to a boil and then reduce
the heat and let it simmer for about 45
minutes to an hour, or until the liquid has
reduced by about half.
3. Strain the mixture through a fine-mesh
strainer or cheesecloth, discarding the

229
Immune-Boosting Elderberry Anti-Inflammatory Turmeric and
Gummies Ginger Capsules
Enhances Immune System and Cold Alleviates Inflammation and Eases Pain
Prevention Turmeric, with its active compound curcumin,
Elderberry syrup is a powerhouse of antioxidants is renowned for its potent anti-inflammatory
and vitamins, essential for enhancing the immune properties and pain relief, especially in joint and
system and potentially shortening the duration muscle discomfort. Ginger complements turmeric
of colds. Honey adds natural sweetness and by offering additional anti-inflammatory effects
its antibacterial properties support immune and aiding in digestive health, enhancing the
health, while gelatin gives a chewy texture and overall efficacy of the capsules.
contributes to gut health, an important aspect of
overall immunity. Ingredients:
• 1/2 cup of turmeric powder
Ingredients:
• 1/4 cup of ginger powder
• 2 cups of elderberry syrup (can be store-
bought or homemade) • empty capsules
• 1/4 cup of honey Instructions:
• 2 tablespoons of gelatin 1. In a small mixing bowl, combine the
• silicone mold turmeric powder and ginger powder.
2. Using a small spoon or a capsule filling
Instructions: machine, fill the empty capsules with the
1. In a small saucepan, heat the elderberry turmeric and ginger powder mixture.
syrup and honey over medium heat until it 3. Close the capsules and store them in a cool,
comes to a simmer. dry place.
2. Remove the saucepan from the heat and 4. Take 2-3 capsules per day as needed for
add in the gelatin, stirring until it is fully inflammation and pain relief.
dissolved.
3. Pour the mixture into a silicone mold, and
place the mold in the refrigerator for at least
2 hours or until the gummies are fully set.
4. Remove the gummies from the mold and
store them in an airtight container in the
refrigerator.
5. Take 2-3 gummies per day as a preventative
measure or every 2-3 hours when symptoms
appear.

230
Peppermint and Fennel Digestive Anti-Anxiety Tincture
Aid Tea
Promotes Calmness and Reduces Anxiety
Relieves Indigestion and Reduces Bloating Skullcap leaves provide a mild sedative effect
Peppermint soothes the digestive tract and that helps in alleviating nervous tension, while
reduces bloating with its antispasmodic passionflower acts as a natural anxiolytic,
properties, while chamomile offers calming reducing anxiety without causing drowsiness.
effects, easing stress-related digestive issues. Kava root synergistically enhances these effects,
Fennel seeds, rich in volatile oils, are key in promoting muscle relaxation and mental
relieving gas and bloating, making this blend a calmness, making this blend effective for
comprehensive digestive aid. managing anxiety symptoms.

Ingredients: Ingredients:

• 2 tablespoons of dried peppermint leaves • 1/4 cup of dried skullcap leaves

• 2 tablespoons of dried chamomile flowers • 1/4 cup of dried passionflower leaves

• 2 tablespoons of dried fennel seeds • 1/4 cup of dried kava root

• 4 cups of water • 1 cup of high-proof alcohol (such as vodka)

Instructions: Instructions:

1. In a medium-sized pot, bring the water to a 1. In a jar, combine the skullcap leaves,
boil. passionflower leaves and kava root.

2. Once the water has come to a boil, add the 2. Pour the alcohol over the herbs, making sure
peppermint leaves, chamomile flowers and they are fully submerged.
fennel seeds. 3. Close the jar and store it in a cool, dark place
3. Reduce the heat to low and let the mixture for 2-4 weeks, shaking it daily.
simmer for 10-15 minutes. 4. After 2-4 weeks, strain the mixture through
4. Strain the mixture through a fine-mesh a fine-mesh strainer, discarding the solids.
strainer and discard the solids. 5. The tincture is now ready to use. Take 15-20
5. Allow the tea to cool to a comfortable drops in a little water, up to 3 times a day as
drinking temperature. needed.

6. Drink up to 3 cups of the tea after meals to

help alleviate symptoms of indigestion and
bloating.

231
Arnica and Comfrey Bruise it into a clean, glass jar.
Cream 4. Allow the cream to cool and solidify.
5. Apply the cream to bruises and sprains as
Alleviates Bruising and Sprain Discomfort needed, massaging it gently into the skin.
Arnica oil is renowned for its anti-inflammatory 6. Repeat the application 2-3 times a day until
properties, effectively reducing bruising and the bruise or sprain has fully healed.
swelling. Comfrey oil complements this by aiding
in the healing of sprains, thanks to its allantoin
content that promotes cell regeneration. The
blend of beeswax, shea butter, and coconut
oil creates a soothing base that enhances the
absorption of these active ingredients, making the
cream both healing and moisturizing.

Ingredients:
• 1/2 cup of arnica oil
• 1/2 cup of comfrey oil
• 1/4 cup of beeswax
• 1/4 cup of shea butter
• 1/4 cup of coconut oil

(The beeswax, shea butter, and coconut oil make

for a great combination, but in a pinch, you can
use coconut oil exclusively)

Instructions:
1. In a double boiler, combine the arnica
oil, comfrey oil, beeswax, shea butter and
coconut oil.
2. Heat the mixture over low heat, stirring
occasionally until everything is fully melted
and combined.
3. Remove the mixture from the heat and pour

Arnica cream

232
Aloe Vera Sunburn Soother Gel Anise and Caraway Digestive Tea
Soothes Sunburn and Reduces Skin Eases Indigestion, Bloating, and Gas
Inflammation Anise seeds, known for their natural carminative
Aloe vera gel is a natural anti-inflammatory properties, help in reducing gas and bloating
and moisturizer, renowned for its cooling effect by relaxing digestive muscles. Caraway seeds
on sunburned skin. Witch hazel adds to this by synergistically complement anise by stimulating
reducing swelling and repairing damaged skin. digestion and alleviating symptoms of indigestion,
The combination of lavender and peppermint together creating an effective remedy for
essential oils not only soothes the burn but also gastrointestinal discomfort.
provides a calming scent, with peppermint adding
a refreshing, cooling sensation, making this gel a Ingredients:
comprehensive remedy for sunburn relief. • 2 tablespoons of dried anise seeds
Ingredients: • 2 tablespoons of dried caraway seeds
• 2 cups of fresh aloe vera gel • 4 cups of water
• 1/4 cup of witch hazel Instructions:
• 1/4 cup of lavender essential oil 1. In a medium-sized pot, bring the water to a
• 1/4 cup of peppermint essential oil boil.
2. Once the water has come to a boil, add the
anise seeds and caraway seeds.
3. Reduce the heat to low and let the mixture
simmer for 10-15 minutes.
4. Strain the mixture through a fine-mesh
strainer and discard the solids.
5. Allow the tea to cool to a comfortable
drinking temperature.
6. Drink up to 3 cups of the tea after meals
to help alleviate symptoms of indigestion,
bloating, and gas.

Aloe vera gel

Instructions:
1. In a blender or food processor, blend the
aloe vera gel until it is a smooth texture.
2. In a small bowl, mix together the witch
hazel, lavender essential oil and peppermint
essential oil.
3. Pour the essential oil mixture into the aloe
vera gel and stir until well combined.
4. Pour the mixture into a clean glass jar and
store it in the refrigerator.
5. Apply the gel to sunburned skin as needed,
making sure to avoid contact with your eyes.

233
Ashwagandha and Holy Basil Cascara Sagrada and Dandelion
Anti-Stress Tincture Laxative Tea
Reduces Stress and Anxiety, Promotes Promotes Regular Bowel Movements,
Tranquility Alleviates Constipation
Ashwagandha, an adaptogenic herb, assists Cascara sagrada bark acts as a natural laxative,
in balancing stress hormones and enhancing stimulating bowel movements and improving
mental resilience. Holy basil, also an adaptogen, intestinal motility. Dandelion root aids this
complements ashwagandha by promoting process by supporting liver function and
emotional well-being and reducing anxiety, promoting digestion, together creating a gentle yet
creating a synergistic blend that fosters a sense of effective herbal synergy for relieving constipation.
calm and reduced stress levels.
Ingredients:
Ingredients: • 2 tablespoons of dried cascara sagrada bark
• 1/4 cup of dried ashwagandha root • 2 tablespoons of dried dandelion root
• 1/4 cup of dried holy basil leaves • 4 cups of water
• 1 cup of high-proof alcohol (such as vodka)
Instructions:
1. In a medium-sized pot, bring the water to a
boil.
2. Once the water has come to a boil, add the
cascara sagrada bark and dandelion root.
3. Reduce the heat to low and let the mixture
simmer for 10-15 minutes.
4. Strain the mixture through a fine-mesh
strainer and discard the solids.
5. Allow the tea to cool to a comfortable
Ashwagandha drinking temperature.
Instructions: 6. Drink up to 3 cups of the tea to help promote
1. In a jar, combine the ashwagandha root and regular bowel movements and alleviate
holy basil leaves. constipation. Experiment with your dosage
slowly, as some sources of cascara sagrada
2. Pour the alcohol over the herbs, making sure bark are stronger than others.
they are fully submerged.
3. Close the jar and store it in a cool, dark place
for 2-4 weeks, shaking it daily.
4. After 2-4 weeks, strain the mixture through
a fine-mesh strainer, discarding the solids.
5. The tincture is now ready to use. Take 15-20
drops in a little water, up to 3 times a day as
needed to help reduce stress and anxiety.

234
Cat’s Claw and Boswellia Joint Thyme and Mullein Respiratory
Support Capsules Support Tea
Relieves Joint Pain and Reduces Eases Respiratory Discomfort and Mucus
Inflammation Thyme provides natural antispasmodic properties,
Cat’s claw possesses anti-inflammatory and aiding in the relief of coughing and other
immune-boosting properties, making it effective bronchial symptoms, while mullein, an effective
in reducing joint pain and swelling. Boswellia, expectorant, works to clear mucus from the lungs,
known for its potent anti-inflammatory effects, easing respiratory discomfort. Together, they form
synergistically enhances the efficacy of cat’s a potent blend for soothing respiratory ailments.
claw, significantly alleviating discomfort in joint
conditions like arthritis. Ingredients:
• 2 tablespoons of dried thyme leaves
Ingredients:
• 2 tablespoons of dried mullein leaves
• 1/2 cup of cat’s claw powder
• 4 cups of water
• 1/2 cup of boswellia powder
• empty capsules Instructions:
1. In a medium-sized pot, bring the water to a
Instructions: boil.
1. In a small mixing bowl, combine the cat’s 2. Once the water has come to a boil, add the
claw powder and boswellia powder. thyme and mullein leaves.
2. Using a small spoon or a capsule filling 3. Reduce the heat to low and let the mixture
machine, fill the empty capsules with the simmer for 10-15 minutes.
cat’s claw and boswellia powder mixture.
4. Strain the mixture through a fine-mesh
3. Close the capsules and store them in a cool, strainer and discard the solids.
dry place.
5. Allow the tea to cool to a comfortable
4. Take 2-3 capsules per day as needed for joint drinking temperature.
support and inflammation relief.
6. Drink 2-3 cups of the tea daily to help
alleviate symptoms of respiratory conditions

Mullein tea

235
Eucalyptus and Peppermint Chest Garlic and Ginger Blood Pressure
Rub Support Tincture
Relieves Congestion and Soothes Promotes Heart Health and Blood
Breathing Pressure Balance
Eucalyptus, known for its powerful decongestant Garlic, known for its natural blood pressure-
properties, helps clear nasal and chest congestion, lowering properties, works synergistically with
while peppermint, with its menthol content, ginger, which also supports cardiovascular health
soothes breathing and provides a cooling through its anti-inflammatory and blood-thinning
sensation, offering relief from cough and cold effects. This combination enhances overall heart
symptoms. Together, they create an effective chest health while promoting balanced blood pressure.
rub that eases respiratory discomfort.
Ingredients:
Ingredients: • 1/4 cup of fresh minced garlic
• 1/4 cup of coconut oil • 1/4 cup of fresh minced ginger
• 1/4 cup of beeswax • 1 cup of high-proof alcohol (such as vodka)
• 2 tablespoons of dried eucalyptus leaves
• 2 tablespoons of dried peppermint leaves Instructions:
• 10-15 drops of eucalyptus essential oil 1. In a jar, combine the minced garlic and
ginger.
• 10-15 drops of peppermint essential oil
2. Pour the alcohol over the herbs, making sure
Instructions: they are fully submerged.

1. In a double boiler, melt the coconut oil and 3. Close the jar and store it in a cool, dark place
beeswax. for 2-4 weeks, shaking it daily.

2. Once melted, remove the mixture from 4. After 2-4 weeks, strain the mixture through
the heat and add the dried eucalyptus and a fine-mesh strainer, discarding the solids.
peppermint leaves and essential oils. 5. The tincture is now ready to use. Take 15-20
3. Stir well. drops in a little water, up to 3 times a day.

4. Pour the mixture into a clean, glass jar and

let it cool and solidify.
5. Apply the rub to the chest and back as
needed to help clear congestion and alleviate
symptoms of respiratory conditions.

Garlic and ginger slices

236
Turmeric and Astragalus Immune Ashwagandha and Reishi
Boosting Tonic Mushroom Anti-cancer Tincture
Strengthens Immunity and Enhances Supports Immune Health and Potential
Energy Anti-Cancer Benefits
Turmeric powder, with its curcumin content, Ashwagandha powder, known for its adaptogenic
offers powerful anti-inflammatory and antioxidant properties, helps in balancing stress hormones,
benefits, supporting overall immune health. thereby supporting immune health. Reishi
Astragalus powder enhances this effect by mushroom, revered for its potential anti-cancer
stimulating the immune system, and when benefits, enhances this tincture by boosting
combined with ginger’s gastrointestinal soothing immunity and offering antioxidant protection,
properties and lemon juice’s vitamin C, this tonic making this combination particularly potent for
becomes a potent ally for immunity and energy. overall well-being and resilience against diseases.

Ingredients: Ingredients:
• 1/4 cup of turmeric powder • 1/4 cup of ashwagandha powder
• 1/4 cup of astragalus powder • 1/4 cup of reishi mushroom powder
• 1/4 cup of fresh ginger • 1 cup of high-proof alcohol (such as vodka)
• 1/4 cup of fresh lemon juice
Instructions:
• 4 cups of water
1. In a jar, combine the ashwagandha powder
• honey to taste and reishi mushroom powder.

Instructions: 2. Pour the alcohol over the herbs, making sure

they are fully submerged.
1. In a medium-sized pot, bring the water to a
boil. 3. Close the jar and store it in a cool, dark place
for 2-4 weeks, shaking it daily.
2. Once the water has come to a boil, add the
turmeric powder, astragalus powder, ginger 4. After 2-4 weeks, strain the mixture through
and lemon juice. a fine-mesh strainer, discarding the solids.

3. Reduce the heat to low and let the mixture 5. The tincture is now ready to use. Take 15-20
simmer for 10-15 minutes. drops in a little water, up to 3 times a day.

4. Strain the mixture through a fine-mesh

strainer and discard the solids.
5. Allow the tonic to cool to a comfortable
drinking temperature.
6. Drink up to 2 cups of the tonic daily,
sweetened with honey to taste.

Ashwagandha and reishi

mushroom

237
Milk Thistle and Dandelion Liver Turmeric and Ginger Detox Tea
Detox Tincture
Promotes Digestive Health and
Enhances Liver Detoxification and Detoxification
Function Turmeric, with its curcumin content, offers potent
Milk thistle seeds are known for their liver- anti-inflammatory and antioxidant benefits,
protective qualities, aiding in detoxification and aiding in detoxification and digestion. Ginger
rejuvenation. Dandelion root complements this complements this by stimulating digestion
by supporting liver function and promoting the and circulation, enhancing the body’s natural
removal of toxins, creating a synergistic effect that cleansing processes, and together they create a
enhances overall liver health. synergistic blend that promotes overall digestive
health.
Ingredients:
Ingredients:
• 1/4 cup of milk thistle seeds
• 1/4 cup of turmeric powder
• 1/4 cup of dandelion root
• 1/4 cup of ginger powder
• 1 cup of high-proof alcohol (such as vodka)
• 4 cups of water
Instructions: • honey to taste
1. In a jar, combine the milk thistle seeds and
dandelion root. Instructions:

2. Pour the alcohol over the herbs, making sure 1. In a medium-sized pot, bring the water to a
they are fully submerged. boil.

3. Close the jar and store it in a cool, dark place 2. Once the water has come to a boil, add the
for 2-4 weeks, shaking it daily. turmeric powder and ginger powder.

4. After 2-4 weeks, strain the mixture through 3. Reduce the heat to low and let the mixture
a fine-mesh strainer, discarding the solids. simmer for 10-15 minutes.

5. The tincture is now ready to use. Take 15-20 4. Strain the mixture through a fine-mesh
drops in a little water, up to 3 times a day. strainer and discard the solids.
5. Allow the tea to cool to a comfortable
drinking temperature.
6. Drink 2-3 cups of the tea daily, sweetened
with honey to taste.

Turmeric and honey

238
Calendula and Comfrey Bruise Hawthorn and Lime Leaf Heart
and Wound Salve Tonic Tea
Accelerates Healing of Bruises and Enhances Heart Health and Reduces
Wounds Anxiety
Calendula oil is renowned for its anti- Hawthorn leaves and berries are renowned
inflammatory and antimicrobial properties, which for their heart-protective properties, aiding
help in speeding up the healing of wounds and in improved circulation and blood pressure
easing skin irritations. Comfrey oil synergizes regulation. Lime leaves contribute a calming
with calendula by promoting cell regeneration, effect, helping to reduce anxiety and promote
further accelerating the healing process of bruises relaxation, making this tea a synergistic blend for
and wounds. Together, these oils form a potent both heart health and mental well-being.
combination that enhances skin repair and
reduces healing time. Ingredients:
• 2 tablespoons of dried hawthorn leaves and
Ingredients: berries
• 1/2 cup of calendula oil • 2 tablespoons of dried lime leaves
• 1/2 cup of comfrey oil • 4 cups of water
• 1/4 cup of beeswax
• 1/4 cup of cocoa butter Instructions:
• 1/4 cup of coconut oil 1. In a medium-sized pot, bring the water to a
boil.
2. Once the water has come to a boil, add the
Instructions: hawthorn leaves and berries and lime leaves.
1. In a double boiler, combine the calendula 3. Reduce the heat to low and let the mixture
oil, comfrey oil, beeswax, cocoa butter and simmer for 10-15 minutes.
coconut oil. 4. Strain the mixture through a fine-mesh
2. Heat the mixture over low heat, stirring strainer and discard the solids.
occasionally until everything is fully melted 5. Allow the tea to cool to a comfortable
and combined. drinking temperature.
3. Remove the mixture from the heat and pour 6. Drink 2-3 cups of the tea daily to help
it into a clean, glass jar. improve cardiovascular health, lower blood
4. Allow the salve to cool and solidify. pressure and reduce anxiety.
5. Apply the salve to bruises, wounds and
minor skin irritations as needed, massaging
it gently into the skin.
6. Repeat the application 2-3 times a day until
the bruise or wound has fully healed.

Calendula salve

239
Calendula and Chamomile Aloe Vera and Tea Tree Acne
Healing Salve Treatment Gel
Soothes and Repairs Skin Conditions Targets Acne and Prevents Breakouts
Calendula oil is prized for its anti-inflammatory Aloe vera gel is renowned for its skin-soothing and
and antimicrobial properties, aiding in the moisturizing properties, which can help reduce
rapid healing of skin irritations. Chamomile oil inflammation and promote healing in acne-prone
complements this by providing soothing relief to skin. Tea tree oil, a powerful natural antiseptic,
inflamed skin, enhancing the salve’s effectiveness works synergistically with aloe vera to target
for conditions like eczema and sunburn. Together, acne-causing bacteria, while witch hazel acts as an
these oils form a potent combination for skin astringent, tightening pores and reducing oiliness,
repair and comfort. thereby preventing future breakouts.

Ingredients: Ingredients:
• 1/2 cup of calendula oil • 2 cups of fresh aloe vera gel
• 1/2 cup of chamomile oil • 1/4 cup of tea tree oil
• 1/4 cup of beeswax • 1/4 cup of witch hazel
• 1/4 cup of cocoa butter
Instructions:
• 1/4 cup of coconut oil
1. In a blender or food processor, blend the
aloe vera gel until it is smooth.
2. In a small bowl, mix together the tea tree oil
and witch hazel.
3. Pour the essential oil mixture into the aloe
vera gel and stir until well combined.
4. Pour the mixture into a clean, glass jar and
store it in the refrigerator.
5. Apply the gel to affected areas of the skin as
Calendula and chamomile needed, being sure to avoid contact with the
eyes.
Instructions:
1. In a double boiler, combine the calendula oil,
chamomile oil, beeswax, cocoa butter, and
coconut oil.
2. Heat the mixture over low heat, stirring
occasionally until everything is fully melted
and combined.
3. Remove the mixture from the heat and pour
it into a clean, glass jar.
4. Allow the salve to cool and solidify.
5. Apply the salve to affected areas of the skin
as needed, massaging it gently into the skin.
Repeat the application 2-3 times a day until
the skin condition has fully healed.
Aloe vera and tea tree oil

240
Maca and Ashwagandha Vitex and Black Cohosh
Hormonal Balance Capsules Menopause Support Tincture
Balances Hormones and Alleviates Eases Menopause Symptoms like Hot
Menopausal Symptoms Flashes and Mood Swings
Maca powder is a natural adaptogen known Vitex berries, traditionally used for hormonal
for its ability to regulate, support, and balance balance, particularly in women, help regulate
hormonal levels, which can alleviate symptoms estrogen and progesterone levels, thereby
of menopause and menstrual irregularities. reducing menopause-related symptoms like
Ashwagandha, another powerful adaptogen, mood swings and hormonal acne. Black cohosh
works in harmony with maca to reduce stress root complements vitex by specifically targeting
and anxiety, which are often linked to hormonal hot flashes and night sweats, offering a natural
imbalances, enhancing overall hormonal balance synergy that enhances overall relief from
and reproductive health. menopausal discomfort.

Ingredients: Ingredients:
• 1/2 cup of maca powder • 1/4 cup of dried vitex berries
• 1/2 cup of ashwagandha powder • 1/4 cup of dried black cohosh root
• empty capsules • 1 cup of high-proof alcohol (such as vodka)

Instructions: Instructions:
1. In a small mixing bowl, combine the maca 1. In a jar, combine the vitex berries and black
powder and ashwagandha powder. cohosh root.
2. Using a small spoon or a capsule filling 2. Pour the alcohol over the herbs, making sure
machine, fill the empty capsules with the they are fully submerged.
maca and ashwagandha powder mixture. 3. Close the jar and store it in a cool, dark
3. Close the capsules and store them in a cool, place for 2-4 weeks, shaking it daily.
dry place. 4. After 2-4 weeks, strain the mixture
4. Take 2-3 capsules per day as needed to help through a fine-mesh strainer, discarding the
balance hormones and alleviate symptoms solids.
associated with menstrual irregularities, 5. The tincture is now ready to use. Take 15-
menopause, and infertility. 20 drops in a little water, up to 3 times a
day as needed to help alleviate symptoms of
menopause.

Maca and ashwagandha powder

241
Sunrise Elixir: Herbal Tincture 6. After two weeks, strain the tincture using a
cheesecloth or fine mesh strainer.
for Energy and Wellbeing
7. Pour the strained liquid into dark glass
Mood Enhancement and Nerve Soothing dropper bottles using a funnel.
St. John’s Wort in this Sunrise Elixir acts as 8. Dosage: 1-2 dropperfuls under the tongue
a mood stabilizer and nerve tonic, countering or in water, up to 3 times daily
depression and anxiety. Lemon Balm enhances
this effect by promoting relaxation and easing
stress, while Nettle contributes vital nutrients and
anti-inflammatory properties, supporting overall
physical wellness and energy levels. Together, they
create a synergy that uplifts mood and soothes the
nervous system, making this tincture an effective
solution for enhancing well-being.

Ingredients:
• 1 cup fresh St. John’s Wort flowers
• 1 cup fresh Lemon Balm leaves
• 1 cup fresh Nettle leaves
• 40% or higher Alcohol (vodka or brandy are
great options), enough to cover the herbs
• 1 glass jar with a tight lid
• Dark glass dropper bottles for storage

Nettle leaves and tincture

Instructions:
1. Use fresh herbs for optimal results. If using
dried herbs, use half the specified amount.
2. Chop or bruise the herbs to enhance the
extraction of their properties.
3. Place the herbs in a glass jar and pour
alcohol over the herbs, making sure they are
fully submerged.
4. Secure the jar lid tightly and shake
vigorously.
5. Keep the jar in a cool, dark place, shaking
it daily for two weeks.

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Mystic Moonlight: A Soothing Emerald Resilience: A
Herbal Tincture for Restful Sleep Revitalizing Herbal Tincture for
Immune Support
Calming Sleep Aid
Chamomile in the Mystic Moonlight tincture Immune Boosting Blend
is renowned for its gentle sedative properties, Echinacea flowers boost the immune system
easing the mind into a peaceful state, ideal for by stimulating white blood cell production,
restful sleep. Lavender complements this by critical for fighting off infections. Astragalus root
reducing anxiety and promoting relaxation, while enhances this effect by increasing the body’s
Lemon Balm adds a soothing effect, mitigating production of immune cells, while Elderberries
restlessness. This harmonious blend of herbs contribute with their high antioxidant content,
works synergistically to calm the nervous system, working together in synergy to provide a robust
making it an effective natural aid for those seeking immune defense.
a tranquil night’s sleep.
Ingredients:
Ingredients:
• 1 cup fresh Echinacea flowers
• 1 cup fresh Chamomile flowers
• 1 cup fresh Astragalus root
• 1 cup fresh Lavender flowers
• 1 cup fresh Elderberries
• 1 cup fresh Lemon Balm leaves
• 40% or higher Alcohol (vodka or brandy are
• 40% or higher Alcohol (vodka or brandy are excellent options), enough to cover the herbs
suitable options), enough to cover the herbs
• 1 glass jar with a tight lid
• 1 glass jar with a tight lid
• Dark glass dropper bottles for storage
• Dark glass dropper bottles for storage
Instructions:
Instructions:
1. While fresh herbs are recommended, if dried
1. Use fresh herbs for optimal results. If using herbs are your only option, use half the
dried herbs, use half the specified amount. specified amount.
2. Chop or bruise the herbs to enhance the 2. Chop or bruise the herbs to enhance the
extraction of their properties. extraction of their properties.
3. Place the herbs in a glass jar and pour 3. Place the herbs in a glass jar and pour
alcohol over the herbs, making sure they are alcohol over the herbs, making sure they are
fully submerged. fully submerged.
4. Secure the jar lid tightly and shake 4. Securely fasten the lid on your jar and give
vigorously. it a good shake.
5. Keep the jar in a cool, dark place, shaking it 5. Keep the jar in a cool, dark place, shaking
daily for two weeks. it daily for two weeks.
6. After two weeks, strain the tincture using a 6. After two weeks, strain the tincture using a
cheesecloth or fine mesh strainer. cheesecloth or fine mesh strainer.
7. Pour the strained liquid into dark glass 7. Pour the strained liquid into dark glass
dropper bottles using a funnel. dropper bottles using a funnel.
8. Dosage: 1-2 dropperfuls under the tongue or 8. Dosage: 1-2 dropperfuls under the tongue
in water before bedtime. or in water up to three times per day.

243
Mystical Moonlit Chamomile Tea: 5. Add a tablespoon of raw honey and a
teaspoon of freshly squeezed lemon juice
A Tranquil Night’s Elixir to your tea. Honey is not only a natural
sweetener, but also offers antimicrobial
Relaxing Herbal Sleep Tea benefits. Lemon juice adds a tangy flavor and
Chamomile flowers are renowned for their calming vitamin C.
properties, aiding in relaxation and promoting 6. Stir and enjoy.
restful sleep. Lavender complements chamomile
with its soothing aroma, known to reduce stress
and anxiety. Lemon balm adds a gentle sedative
effect, enhancing the tranquil qualities of the tea,
while the raw honey and lemon juice contribute
not just flavor but also a comforting warmth and
mild antibacterial benefits, creating a harmonious
blend for a peaceful night.

Ingredients:
• 2 tablespoons of dried chamomile flowers
• 1 tablespoon of dried lavender flowers
• 1 tablespoon of dried lemon balm
• 1 tablespoon of raw honey
• 1 teaspoon of freshly squeezed lemon juice
• 4 cups of water

A cup of chamomile tea

Instructions:
1. Bring 4 cups of water to a boil in a pot or
kettle. The water should be hot but not
scorching to prevent damaging the medicinal
properties of the herbs.
2. Once the water is boiled, pour it into a teapot
or a heat-resistant glass jar and add the
dried herbs.
3. Cover the teapot or jar and let the herbs
steep for about 10-15 minutes.
4. Strain the tea into a cup or a mug.

244
Healing Harmony Herbal Tea Spiced Serenity Herbal Tea Blend
Blend
Soothes Digestion, Boosts Immunity, and
Soothing Digestive Herbal Tea Calms Mind

Chamomile in this blend works as a gentle Rooibos leaves, naturally caffeine-free, promote
relaxant, aiding in reducing stress and soothing relaxation and support immune health. Cinnamon
the digestive system. Peppermint leaves offer a and ginger synergize to aid digestion and provide
refreshing flavor and are known for their ability anti-inflammatory benefits, while orange peel
to ease indigestion and relieve irritable bowel adds a calming citrus aroma and licorice root
symptoms. Lemongrass adds a citrusy note and sweetens the blend, enhancing overall wellness
supports digestion, while lavender and rose petals and mood.
bring a floral aroma, contributing to the overall
calming effect. Together, these herbs create a Ingredients:
synergistic blend that not only pleases the palate • 2 tablespoons of dried rooibos leaves
but also promotes digestive wellness. • 1 tablespoon of dried cinnamon chips

Ingredients: • 1 tablespoon of dried ginger root

• 2 tablespoons of dried chamomile flowers • 1 tablespoon of dried orange peel

• 1 tablespoon of dried peppermint leaves • 1 teaspoon of dried licorice root

• 1 tablespoon of dried lemongrass • Honey or a sweetener of your choice to taste

(optional)
• 1 teaspoon of dried lavender flowers
• 1 teaspoon of dried rose petals Instructions:
• Honey or a sweetener of your choice to taste 1. Mix all the dried ingredients in a bowl until
(optional) they’re well combined.
2. Transfer the tea blend to an airtight
Instructions: container and store it in a cool, dark place to
1. Mix all the dried ingredients in a bowl until maintain its freshness and potency.
they’re well combined. 3. For a cup of tea, steep 1 tablespoon of the tea
2. To make a cup of tea, use a tea infuser or a blend in 8 ounces of hot water for about 5-7
teabag to steep 1 tablespoon of the tea blend minutes.
in 8 ounces of hot (not boiling) water for 4. Remove the infuser or tea bag and add honey
about 5-7 minutes, depending on how strong or your preferred sweetener, if desired.
you want your tea.
5. Enjoy your tea in the morning for a caffeine-
3. Remove the infuser or tea bag and add honey free pick-me-up or in the evening for a
or your preferred sweetener, if desired. calming bedtime ritual.
4. Store your herbal tea blend in an airtight
container, preferably in a cool, dark place to
maintain freshness.

245
Tranquil Tropics Herbal Tea Soothing Whisper Herbal Balm
Blend
Calms Skin Irritations and Promotes
Relieves Stress, Enhances Mood, and Relaxation
Supports Digestive Health Olive oil, rich in vitamins and antioxidants, serves
Hibiscus flowers, known for their stress-relieving as a nourishing base, enhancing skin health.
properties, blend harmoniously with lemon balm Beeswax forms a protective barrier, locking in
leaves to enhance mood and promote relaxation. moisture. Shea butter, a natural emollient, soothes
Pineapple chunks add a tropical twist that and conditions the skin. The synergy of lavender,
supports digestion, while coconut flakes offer a calendula, and chamomile flowers, known for
soothing aroma and rose hips contribute vitamin their calming and anti-inflammatory properties,
C, together creating a harmonious blend for alleviates skin irritations and promotes relaxation.
mental and digestive wellness. Lavender essential oil enhances the soothing
effect, while tea tree and peppermint essential oils
offer additional antiseptic and cooling benefits,
Ingredients:
making this balm ideal for minor skin irritations
• 2 tablespoons of dried hibiscus flowers and relaxation.
• 1 tablespoon of dried lemon balm leaves
Ingredients:
• 1 tablespoon of dried pineapple chunks
• 1/2 cup of Olive Oil
• 1 teaspoon of dried coconut flakes
• 2 tablespoons of Beeswax pellets
• 1 teaspoon of dried rose hips
• 1 tablespoon of Shea Butter
• Honey or your preferred sweetener to taste
(optional) • 1/4 cup of dried Lavender flowers
• 1/4 cup of dried Calendula flowers
Instructions:
• 1/4 cup of dried Chamomile flowers
1. Combine all dried ingredients in a bowl until
• 10 drops of Lavender Essential Oil
they’re evenly distributed.
• 5 drops of Tea Tree Essential Oil
2. Store the tea blend in an airtight container,
keeping it in a cool, dark location to preserve • 5 drops of Peppermint Essential Oil
freshness.
3. To brew a cup of tea, steep 1 tablespoon of Instructions:
the tea blend in 8 ounces of hot water for 1. Combine the olive oil and dried herbs in a
5-7 minutes, depending on personal taste glass jar.
preferences. 2. Set up a double boiler by placing a small
4. Remove the infuser or tea bag and add honey saucepan with about 2 inches of water on
or your preferred sweetener, if desired. medium heat. Place the jar in the saucepan.
5. Savor your Tranquil Tropics Herbal Tea at Let it simmer for about 2 hours.
any time for a calming, tropical experience. 3. After 2 hours, remove the jar from the heat.
Strain the oil through a cheesecloth or fine
mesh strainer into another clean jar, making
sure to squeeze out as much oil as possible.
4. Put the infused oil back into the cleaned
double boiler. Add the beeswax and shea
butter. Stir until everything is completely
melted and combined.
5. Remove the mixture from heat and let it
cool for a couple of minutes. Then, add the
Dried and fresh hibiscus flower essential oils and stir well.

246
6. Pour the mixture into small tins or jars while Revive and Restore Herbal Salve
it is still liquid. Allow it to cool and solidify
completely before closing the containers. Heals Dry Skin and Soothes Muscle Aches
Coconut oil, with its deep moisturizing properties,
forms the base of this salve, rejuvenating dry
skin. Shea butter complements this by providing
intense hydration and reducing inflammation.
Beeswax seals in moisture, creating a protective
layer. Calendula petals, renowned for their skin-
healing properties, work synergistically with
comfrey and plantain leaves, known for their
ability to soothe muscle aches and skin irritations.
St. John’s Wort flowers add a calming effect. The
blend of eucalyptus, rosemary, and frankincense
essential oils not only imparts a refreshing aroma
but also offers anti-inflammatory and analgesic
qualities, enhancing the salve’s effectiveness in
soothing muscle aches and revitalizing the skin.
Olive oil
Ingredients:
• 1/2 cup of Coconut Oil
• 1/4 cup of Shea Butter
• 2 tablespoons of Beeswax pellets
• 1 tablespoon of Calendula petals
• 1 tablespoon of Comfrey leaf
• 1 tablespoon of Plantain leaf
• 1 tablespoon of St. John’s Wort flowers
• 10 drops of Eucalyptus Essential Oil
• 5 drops of Rosemary Essential Oil
• 5 drops of Frankincense Essential Oil

Instructions:
1. In a double boiler, melt the coconut oil, shea
butter, and beeswax pellets over low heat
until fully melted and combined.
2. Add the herbs to the mixture. Stir well to
ensure the herbs are evenly distributed.
3. Allow the mixture to simmer on low heat for
about 30 minutes, stirring occasionally.
4. After 30 minutes, remove the mixture from
heat and let it cool slightly. Add the essential
oils and stir well.
5. Pour the mixture into clean, sterilized jars
or tins while it is still liquid. Allow it to cool
and solidify completely before sealing the
containers

247
Healing Harmony Herbal Balm approximately 1 hour, stirring occasionally.
4. After 1 hour, remove the mixture from heat
Balances Mood, Soothes Skin, and and let it cool slightly. Add the essential oils
Promotes Relaxation and stir well.
Arnica flowers in this balm offer anti- 5. Pour the mixture into clean, sterilized jars
inflammatory properties, ideal for soothing or tins while it is still liquid. Allow it to cool
skin irritations and muscle aches. The blend of and solidify completely before sealing the
chamomile and calendula petals, both known containers.
for their calming and healing effects on the
skin, works synergistically with lavender, which
promotes relaxation and stress relief. The
inclusion of geranium and ylang-ylang essential
oils enhances the balm’s mood-balancing benefits,
making it a comprehensive solution for both
physical and emotional well-being.

Ingredients:
• 1/2 cup of Extra Virgin Olive Oil
• 2 tablespoons of Cocoa Butter
• 2 tablespoons of Coconut Oil
• 1 tablespoon of Beeswax pellets
• 1 tablespoon of Arnica flowers
• 1 tablespoon of Chamomile flowers
• 1 tablespoon of Calendula petals
• 1 tablespoon of Lavender flowers
• 10 drops of Lavender Essential Oil
• 5 drops of Geranium Essential Oil
• 5 drops of Ylang Ylang Essential Oil

Ylang-ylang essential oil and flower

Instructions:
1. In a double boiler, melt the olive oil, cocoa
butter, coconut oil, and beeswax pellets over
low heat until fully melted and combined.
2. Add the herbs to the mixture. Stir well to
ensure the herbs are evenly distributed.
3. Allow the mixture to simmer on low heat for

248
Tranquil Blend Herbal Infusion Vitality Boost: Energizing Herbal
Fusion
Promotes Restful Sleep and Relaxation
The Tranquil Blend Herbal Infusion combines Energizes and Enhances Well-Being
chamomile and lavender, both renowned for their Ginseng root, the star ingredient in the Vitality
natural sedative properties, to promote relaxation Boost, is celebrated for its energy-enhancing
and aid in achieving restful sleep. Lemon balm properties and its potential to improve mental
and passionflower contribute to this calming clarity and physical endurance. Hibiscus flowers
effect, with lemon balm known for its ability to contribute not only a tart flavor but also contain
ease restlessness and anxiety, and passionflower antioxidants that support overall well-being.
traditionally used to alleviate insomnia. The Nettle leaves, rich in vitamins and minerals, act as
addition of rose petals not only imparts a delicate a natural energizer without the jittery side effects
flavor but also enhances the soothing experience, of caffeine. Peppermint leaves add a refreshing
creating a holistic remedy for unwinding and note while aiding digestion, and rosehip, high in
preparing for a peaceful night’s sleep. vitamin C, supports immune health. This fusion
creates a synergistic blend that revitalizes the body
Ingredients: and uplifts the spirit, making it an ideal choice for
• 1 tablespoon dried chamomile flowers a natural energy boost.
• 1 tablespoon dried lavender blossoms
Ingredients:
• 1 tablespoon dried lemon balm leaves
• 1 tablespoon dried ginseng root
• 1 teaspoon dried passionflower leaves
• 1 tablespoon dried hibiscus flowers
• 1 teaspoon dried rose petals
• 1 tablespoon dried nettle leaves
• 4 cups filtered water
• 1 teaspoon dried peppermint leaves
• Honey or sweetener of choice (optional)
• 1 teaspoon dried rosehip
Instructions: • 4 cups filtered water
1. In a teapot or a heatproof container, • Lemon slices or honey (optional)
combine the chamomile flowers, lavender
blossoms, lemon balm leaves, passionflower Instructions:
leaves, and rose petals. 1. In a teapot or heatproof container, combine
2. Boil the filtered water and pour it over the the dried ginseng root, hibiscus flowers,
herbal mixture. Cover the container and let it nettle leaves, peppermint leaves, and
steep for 10-15 minutes. rosehip.
3. Strain the infusion into teacups or a serving 2. Boil the filtered water and pour it over the
pot and add honey or your preferred herbal mixture. Cover the container and let it
sweetener, if desired. steep for 10-15 minutes.
3. Strain the infusion into teacups or a serving
pot and add a squeeze of lemon juice or a
drizzle of honey, if desired

Additional Tips:
• Citrus Zest: For an extra burst of citrus
flavor, add a few strips of dried orange peel
to the herbal mixture before steeping.
• Iced Refreshment: During hot summer days
or for a refreshing twist, turn this fusion
into an iced beverage. Follow the steeping
Herbal infusion with dried rose petals

249
 instructions, then let it cool and refrigerate. Herbal Skin-Soother Salve
Serve over ice with a sprig of fresh mint or a
slice of orange. Nourishes and Calms Skin
• Herbal Blend Variations: Feel free to Calendula, renowned for its anti-inflammatory
customize the recipe by incorporating and wound-healing properties, forms the
other energizing herbs such as yerba mate, heart of this salve, aiding in skin repair and
lemongrass, or ginger. Adjust the quantities soothing irritation. Chamomile and lavender,
based on your preference and the potency of both celebrated for their calming effects, work
the herbs. synergistically to reduce skin inflammation and
promote relaxation, while plantain leaves offer
natural antibacterial benefits, and comfrey leaves
support skin regeneration.

Ingredients:
• 1/4 cup dried calendula flowers
• 1/4 cup dried chamomile flowers
• 1/4 cup dried lavender flowers
• 1/4 cup dried plantain leaves
• 1/4 cup dried comfrey leaves
• 1 cup carrier oil (such as olive oil or coconut
oil)
• 2 tablespoons beeswax pellets
• Optional: 10 drops of essential oil (such as
lavender or tea tree)

Instructions:
1. In a double boiler or a heatproof bowl placed
over a pot of simmering water, combine all
the herbs with the carrier oil.
2. Gently heat the mixture over low heat for 1-2
hours, stirring occasionally.
3. After the herbal mixture has infused, strain
it through a fine-mesh sieve or cheesecloth,
pressing to extract all the infused oil.
4. Return the infused oil to the double boiler or
a clean heatproof bowl, and add the beeswax
pellets. Heat over low heat until the beeswax
melts completely, stirring to combine.
5. If desired, add 10 drops of essential oil for
added fragrance and benefits. Stir well.
6. Carefully pour the salve mixture into small
jars or tins, and let them cool completely
before sealing.
7. Apply the Herbal Skin Soother Salve
topically as needed to soothe and nourish
dry, irritated, or damaged skin.

250
Muscle Relief Salve massaging gently for relief.
Feel free to add other herbs known for their
Soothes Muscle and Joint Discomfort muscle-soothing properties, such as lavender
Arnica flowers in this Muscle Relief Salve are flowers, rosemary leaves, or menthol crystals.
known for their anti-inflammatory properties, You can also incorporate a few drops of arnica or
aiding in the reduction of muscle soreness and wintergreen essential oil for an added boost.
bruising. Cayenne pepper adds heat and increases
circulation, enhancing the soothing effect, while
ginger root contributes its pain-relieving qualities.
St. John’s wort and comfrey leaves synergize to
support nerve health and accelerate tissue repair,
making this combination especially effective for
muscle and joint discomfort.

Ingredients:
• 1/4 cup dried arnica flowers
• 1/4 cup dried cayenne pepper
• 1/4 cup dried ginger root
• 1/4 cup dried St. John’s wort
• 1/4 cup dried comfrey leaves
• 1 cup carrier oil (such as almond oil or
grapeseed oil)
• 2 tablespoons beeswax pellets
• Optional: 10 drops of essential oil (such as
peppermint or eucalyptus)

Instructions:
1. In a double boiler or a heatproof bowl placed
over a pot of simmering water, combine the
dried herbs with the carrier oil.
2. Gently heat the mixture over low heat for 1-2
hours, stirring occasionally.
3. After the herbal mixture has infused, strain
it through a fine-mesh sieve or cheesecloth,
pressing to extract all the infused oil.
4. Return the infused oil to the double boiler or
a clean heatproof bowl, and add the beeswax
pellets. Heat over low heat until the beeswax
melts completely, stirring to combine.
5. If desired, add 10 drops of essential oil for a
pleasant aroma and additional benefits. Stir
well.
6. Carefully pour the salve mixture into small
jars or tins, and let them cool completely
before sealing.
7. Apply the Herbal Muscle Relief Salve
topically to areas of sore muscles or joints,

251
Respiratory Relief Rub: Breathe added benefits. Stir well.
Easy Salve 6. Carefully pour the salve mixture into small
jars or tins, and let them cool completely
Enhances Respiratory Comfort and before sealing.
Clarity 7. Apply the herbal Respiratory Relief Rub to
Eucalyptus and peppermint in this Respiratory the chest, back, and throat area as needed
Relief Rub offer potent decongestant properties, for soothing and supporting respiratory
helping to clear airways and enhance breathing. comfort.
Thyme and rosemary contribute antiseptic
qualities, which can aid in fighting respiratory
infections, while chamomile soothes and reduces
inflammation, providing overall respiratory
comfort and clarity. This blend creates a
synergistic effect, amplifying the respiratory
benefits beyond what each herb could achieve
alone.

Ingredients:
• 1/4 cup dried eucalyptus leaves
• 1/4 cup dried peppermint leaves
• 1/4 cup dried thyme leaves
• 1/4 cup dried rosemary leaves Lemon balm salve
• 1/4 cup dried chamomile flowers
• 1 cup coconut oil
• 2 tablespoons beeswax pellets
• Optional: 10 drops of eucalyptus essential oil

Instructions:
1. In a double boiler or a heatproof bowl placed
over a pot of simmering water, combine
the dried eucalyptus leaves, peppermint
leaves, thyme leaves, rosemary leaves, and
chamomile flowers with the coconut oil.
2. Gently heat the mixture over low heat for
1-2 hours, stirring occasionally. This process
allows the oil to become infused with the
respiratory-soothing properties of the herbs.
3. After the herbal mixture has infused, strain
it through a fine-mesh sieve or cheesecloth,
pressing to extract all the infused oil.
Discard the herbs.
4. Return the infused oil to the double boiler or
a clean heatproof bowl, and add the beeswax
pellets. Heat over low heat until they melt
completely, stirring to combine.
5. If desired, add 10 drops of eucalyptus
essential oil for an invigorating aroma and

252
 Historical Recipes
In the following pages, we journey back through
time to explore a treasure trove of historical
remedies that have stood the test of centuries. These
ancient recipes are more than just instructions for
natural healing; they are a window into the wisdom
of our ancestors, blending herbs, spices, and natural
elements in ways that have been revered and
passed down through generations. While modern
science offers us advanced insights, these historical
remedies remind us of the enduring power and
simplicity of nature’s own medicine cabinet. As we
delve into these age-old concoctions, we invite you
to embrace the rich heritage and timeless traditions
that have contributed profoundly to the world of
herbal healing.

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Egyptian Kyphi • Honey: Antimicrobial properties, sweetener.
• Myrrh: Used for its aromatic properties and
Egyptian Kyphi (or “kapet”) is a renowned believed to be purifying.
ancient Egyptian incense and perfume with both
• Juniper berries: Thought to have cleansing
religious and medicinal uses, making it one of
and protective qualities.
the world’s oldest fragrances. Religiously, it was
offered to gods, notably the sun god Ra, during • Cyperus: Ancient texts suggest it was used
evening rituals, assisting the sun’s journey into the for its soothing properties.
underworld and its subsequent rebirth. Temples, • Calamus: Used for its aromatic and calming
especially those of Isis, burned kyphi at sunset for qualities.
this purpose.
Medically, kyphi was valued for its therapeutic
effects, such as easing anxieties, promoting sleep,
and treating asthma and respiratory issues;
it was even taken with wine as a remedy. Its
composition, as indicated by ancient texts like
those from the Edfu temple and medical papyri,
typically comprised raisins, wine, honey, myrrh,
frankincense, cedar, juniper, and assorted herbs
and resins. However, the exact formula varied
across temples and periods.

Ingredients:
• ½ cup raisins
Incense burning in a
• 1 cup wine (or enough to cover the raisins) censer
• 1 tbsp honey
• 8 tbsp ground myrrh
• 8 tbsp ground frankincense
• 4 tsp dried & ground juniper berries
• 4 tsp dried & ground cyperus

• 4 tsp dried & ground calamus root

Instructions:
1. Soak raisins in wine overnight.
2. Grind juniper berries, cyperus, and calamus
into a fine powder.
3. Mix the soaked raisins, ground herbs, honey,
frankincense, and myrrh to create a thick
paste.
4. Shape into small balls and let dry.

5. Burn as incense.

Properties:
• Raisins: Historically believed to provide a
base and sweetness.
• Wine: A natural preservative and solvent.

254
Hippocras 2. In a large bowl or container, combine the
wine, sugar, and all the spices. Stir well to
Hippocras (or hypocras) is a spiced wine that ensure the sugar is dissolved.
was popular in medieval Europe. The method
for infusing wine with herbs using a special cloth
filter, called “Hippocratic sleeve” or “Hippocratic
bag”, is associated with Hippocrates, the father
of Western medicine. The Hippocratic sleeve is a
conical cloth bag that filters out solid ingredients
from the wine, leaving a beverage believed to
have medicinal properties. The Greeks, like many
ancient cultures, thought that by infusing wine
with certain herbs, they could achieve specific
therapeutic benefits, ranging from digestion aid to
antiseptic qualities.
Although the technique existed before
Hippocrates, it became linked to his name due
to his writings that emphasized the significance
of herbal wines and the need to filter them. Mixture of wine, sugar, and all spices
Hippocrates often recommended wine-based in a large container
remedies for various health issues. Historically,
beyond the Greeks, many cultures used wine
to extract medicinal compounds from plants, 3. Allow the mixture to sit and infuse for
underscoring its importance not just as a drink, several hours to overnight. The longer it
but also in medicine, religion, and daily life. infuses, the more the flavors will meld.
Historical recipes for hippocras often vary 4. Once infused, strain the mixture through a
depending on the source and region, but most fine sieve or cheesecloth (this is reminiscent
have a common base of wine, sugar, and spices. of the “Hippocratic sleeve” used in historical
times). This will remove all the solid spice
Ingredients: pieces, leaving you with a clear, spiced wine.
• 1 750ml-bottle of red or white wine 5. Hippocras can be served at room
• ½ to 1 cup of sugar – you can adjust this to temperature or slightly chilled, depending on
taste; some recipes also use honey personal preference. It’s often enjoyed as an
after-dinner drink.
• 2-3 cinnamon sticks
6. If you don’t plan on drinking the entire batch
• 1 small piece of ginger, sliced or 1 teaspoon immediately, transfer the strained hippocras
of ground ginger to a clean bottle and seal. Store in a cool,
• 2-3 whole cloves dark place. It should keep well for a few
• 1-2 teaspoons of freshly ground long pepper weeks.
(you can substitute with black pepper if you
can’t find long pepper)
• ¼ tsp of ground grains of paradise (optional)
• A pinch of mace (or nutmeg)
• A pinch of cardamom

Instructions:
1. If you’re using whole spices, lightly crush
them in a mortar and pestle to release their
flavor.

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The Ancient Roots of Chinese Tea Traditional Chinese Ginseng Tea
and Ginseng Ginseng: Revered in traditional Chinese medicine
for its rejuvenating properties. It’s believed to
Tea and ginseng have been integral components of boost energy, lower blood sugar and cholesterol
traditional Chinese health and wellness practices levels, reduce stress, and promote relaxation.
for millennia. “The Classic of Tea” written Synergy: Brewing ginseng releases its active
during the Tang dynasty by Lu Yu, elaborates on compounds, making it easier for the body to
the art and significance of tea preparation and absorb.
consumption. Ginseng’s therapeutic properties
have been documented in ancient pharmacopeias Ingredients:
such as the “Shennong Bencaojing” which
• 3-4 slices of dried ginseng root
dates back to the Han dynasty. While green
tea’s introduction is often attributed to the • 1 cup of water
legendary Emperor Shen Nong around 2737
BCE, ginseng has been celebrated for over 2,000 Instructions:
years in Chinese writings for its rejuvenating and 1. Add the ginseng slices to a pot.
revitalizing qualities. Drawing from these ancient
2. Pour in the water.
sources, the following recipes encapsulate the rich
history and empirical knowledge of traditional 3. Bring to a simmer and let it simmer for 20
Chinese beverages: minutes.
4. Strain the tea into a cup and drink.
Ancient Chinese Green Tea Remedy
Green tea: In traditional Chinese medicine, green
tea is considered to have “cooling” properties,
which means it can help balance the “heat” in
the body. Heat, in TCM, is often associated with
symptoms like inflammation, fever, and skin
eruptions.
Preparation: The ancient Chinese method of
preparing green tea emphasizes the water’s
temperature (usually below boiling to preserve the
tea’s delicate flavors) and the steeping time.

Ingredients:
• Green tea leaves
• Boiling water

Instructions: Steeping green tea leaves in a tea cup

1. Place green tea leaves in a cup.
2. Pour boiling water over the leaves.
3. Let steep for a few minutes.
4. Strain and drink.

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Four Gentlemen Decoction • Ren Shen: 9 grams
• Bai Zhu: 9 grams
The Four Gentlemen Decoction, known as “Si
• Fu Ling: 9 grams
Jun Zi Tang” in Chinese, is a classic formula
in Traditional Chinese Medicine (TCM). It is • Zhi Gan Cao: 6 grams
primarily used to enhance the Qi (energy) of 3. Rinse the herbs in cold water to remove any
the spleen and stomach, which in TCM theory dust or residues.
are responsible for digestion and absorption of
4. Place the herbs in a pot with about 4-5 cups
nutrients, as well as the transformation of food
of water.
into Qi and blood. This makes it beneficial for
symptoms related to spleen Qi deficiency, such 5. Bring the water to a boil, then reduce the
as fatigue, weakness, poor appetite, loose stools, heat and simmer for 30-45 minutes.
abdominal bloating, and pale face. 6. Strain the liquid to separate the herbs.
Caution: Some people may experience digestive 7. Allow the decoction to cool slightly before
discomfort or other side effects from Si Jun Zi drinking.
Tang. If this happens, discontinue use and consult
8. Consume warm, once or twice daily. The
with your TCM practitioner. It’s crucial to adjust
decoction can be stored in the refrigerator
the dosage and formulation based on individual
for a few days. Reheat before consumption
needs.
but avoid boiling it again.
Ingredients:
• Ren Shen (Panax ginseng): Often simply
referred to as Ginseng, this herb is a
powerful Qi tonic. It’s renowned for its
ability to strengthen the Qi of both the
spleen and lung.
• Bai Zhu (Atractylodes macrocephala
rhizome): This herb is used to invigorate
the spleen and dry dampness. In TCM,
dampness is often viewed as a pathological
factor that can hinder the spleen’s
functioning.
• Fu Ling (Poria cocos): Fu Ling is used
to assist the spleen’s function and drain
dampness, thereby promoting diuresis (the
production of urine).
• Zhi Gan Cao (Glycyrrhiza uralensis, prepared Chinese herbal medicine has a rich history
licorice root): Zhi Gan Cao tonifies the dating back thousands of years.
spleen and augments Qi. It also harmonizes
the actions of the other herbs in the formula,
reducing possible side effects.

Instructions:
1. Acquire high-quality, preferably organic,
versions of the four herbs. These can usually
be purchased from reputable TCM herbal
shops or online suppliers.
2. Measure out the herbs according to your
practitioner’s advice. A common ratio might
be:

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Turmeric Golden Milk (optional)
• 1-2 cardamom pods, crushed (optional)
“Turmeric Golden Milk,” also known as “Golden
• Honey to taste (optional)
Milk” or “Haldi ka Doodh” in Hindi, is a
traditional drink rooted in Ayurveda, an ancient • 1 teaspoon ghee or coconut oil (optional)
Indian medical system. Ayurveda emphasizes
balancing body energies for health and wellness. Instructions:
Golden Milk, a staple from this tradition, 1. If you’re using fresh turmeric, peel and grate
primarily contains turmeric, celebrated in or finely slice it. Similarly, if using fresh
Ayurveda for its anti-inflammatory, antioxidant, ginger, peel and slice or grate it.
and digestive benefits. The drink’s basic recipe
2. In a saucepan, add the milk and bring it to a
combines turmeric powder with milk and
low boil.
occasionally black pepper, which contains piperine
that boosts the absorption of turmeric’s main 3. Once the milk is boiling, reduce the heat
compound, curcumin. Variations now include and stir in the turmeric powder (or fresh
spices like ginger, cardamom, and cinnamon. turmeric). Ensure it’s well-mixed.
4. Add the sliced or grated ginger, crushed
cardamom pods, and a pinch of black pepper
to the milk. If you’re using ghee or coconut
oil, you can add it at this point too.
5. Allow the mixture to simmer on low heat for
about 5-10 minutes, ensuring it doesn’t boil
over. This helps in infusing the flavors and
properties of the spices into the milk.
6. Turn off the heat and strain the milk to
remove the solids. Pour the strained milk
into a cup.
7. If you wish, you can sweeten the golden milk
with honey. Stir well until it dissolves and
drink warm.
Turmeric golden milk with
cinnamon

Traditionally consumed in India as a remedy

for colds, coughs, and joint pains, its global
popularity has recently surged due to increased
interest in natural remedies and turmeric’s health
properties. Today, it’s globally recognized as a
wellness beverage and is sometimes consumed as
a caffeine-free alternative to tea or coffee.

Ingredients:
• 2 cups milk (Traditionally cow’s milk, but
you can use other milk alternatives)
• 1 teaspoon turmeric powder (or freshly
ground or grated turmeric root)
• A pinch of black pepper
• Ginger: a small piece, thinly sliced or grated

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Ancient Indian Neem Mouthwash Mayan Cacao Elixir
Before the advent of modern toothbrushes, many The ancient Mayans held cacao (the raw form
rural parts of India used neem twigs as a natural of chocolate) in high regard, not only for its
toothbrush. These twigs were frayed at one end delightful flavor but also for its spiritual and
to form bristles, and people would chew on them medicinal properties. The cacao bean was a
and use the frayed end to brush their teeth. This significant part of Mayan culture, economy,
not only helped in cleaning the teeth but the and rituals. The Mayans were among the first
natural properties of neem also assisted in fighting civilizations to cultivate the cacao tree and
tooth decay, reducing gum inflammation, and recognize the potential of its beans.
preventing bacterial infections. The traditional Mayan cacao drink was much
A traditional Neem mouthwash can be made by different from the sweet hot chocolate we’re
boiling neem leaves. Here’s a simple recipe: familiar with today. It was a rich, frothy beverage
1. Take a handful of fresh neem leaves. Wash often made with spices. Here’s a basic recipe
them thoroughly. based on historical records:

2. Boil these leaves in about 2 cups of water Ingredients:

until the water turns green and absorbs the
essence of the leaves. • Raw cacao beans (or cacao powder if beans
are not available)
3. Allow the mixture to cool down.
• Water
4. Strain the water and discard the leaves.
• Chili powder (traditionally, a native variety
5. To this strained water, you can add a of chili was used)
teaspoon of honey or any natural sweetener
if you wish to reduce its bitterness. • Honey or agave syrup (for sweetness, though
traditionally it might not have always been
6. You can also add a few drops of peppermint sweetened)
or spearmint essential oil to enhance the
flavor. • Optional: Other spices like vanilla, allspice,
or annatto.
7. To use, swish the mouthwash around in your
mouth for about a minute, then spit it out. Instructions:
Do not swallow the mouthwash.
1. If you’re starting with cacao beans, roast
Benefits of Neem Mouthwash: them lightly. After roasting, remove the
shells and grind the beans into a paste or
• Antibacterial: Neem has antibacterial powder.
properties that can help reduce the bacteria
that cause cavities, gum inflammation, and 2. Mix the cacao powder with water to create a
bad breath. rich, chocolaty liquid.
• Anti-inflammatory: It can help reduce gum 3. Spice it up with a pinch of chili powder
inflammation. and other optional spices. The amount of
chili used varies according to taste, but
• Antifungal: Neem can combat the fungus traditionally, the drink had a spicy kick.
that leads to oral thrush.
4. Sweeten the drink with honey or agave syrup
• Refreshing: Neem can leave the mouth if desired. Remember that the Mayans may
feeling refreshed and reduce bad breath. not have always had access to sweeteners, so
the drink might often have been more bitter
than what most modern palates are used to.
5. Once everything is combined, froth the
mixture. The Mayans would pour the drink
back and forth from a height between two
vessels to create a frothy top.

259
Significance: Ancient Mayan Achiote Balm
• Ceremonial Use: Cacao drinks played a
role in Mayan rituals and ceremonies. They The ancient Mayans believed in the healing
believed cacao had divine origins, associating properties of various plants, and achiote was no
it with their gods, especially the Maize god. exception. They used it to treat various ailments.
Specifically, the achiote balm was believed to have
• Medicinal Use: The Mayans believed cacao
therapeutic properties. It was used topically to
had health benefits. They might have
treat skin issues, minor cuts, and burns. Some also
consumed it for stamina, to alleviate fatigue,
believe it provided relief from sunburn and insect
and even for improving digestion.
bites.
• Trade and Economy: Cacao beans were so
Beyond its practical uses, achiote held spiritual
valuable in the Mayan civilization that they
significance for the Mayans. The red dye derived
were sometimes used as a form of currency.
from achiote seeds was sometimes associated with
blood, which had powerful ritual and symbolic
meanings in Mayan culture.

Ingredients:
• 1 tablespoon achiote (annatto) seeds
• 1 cup animal fat (like lard)

Instructions:
1. In a pot, melt the animal fat over low heat.
2. Add the achiote seeds.
3. Allow the mixture to infuse on low heat for
1-2 hours. The fat should become a deep red
color.
4. Strain the seeds out and pour the liquid balm
Peeling roasted cacao beans into a container.
5. Let it cool and solidify before using.
6. Use topically for skin irritations.

Properties:
• Achiote (annatto) seeds: Contains bixin,
which is known for its antioxidant and anti-
inflammatory properties.
• Animal fat (like lard): Acts as a carrier for
the active compounds in the seeds and
provides a base for the balm.

Synergy:
• The fat aids in the extraction of the active
compounds from the seeds, allowing for
better skin absorption.

260
Native American Slippery Elm • Honey: Soothing, antimicrobial, and acts as
a natural sweetener.
Cough Syrup
Synergy:
The Native American tribes, particularly the
Iroquois and the Ojibwa, are known to have • Combining honey with the mucilage from
utilized slippery elm’s inner bark for various slippery elm provides a soothing effect on
medicinal applications. Apart from coughs, the the throat while also offering antimicrobial
inner bark was also used to treat sore throats, properties.
digestive problems, wounds, and skin conditions.
Its mucilaginous property is soothing and can
be particularly useful for the digestive and
respiratory tracts.
The inner bark of slippery elm contains a
substance called mucilage. When mixed with
water, mucilage forms a slick gel that coats and
soothes mucous membranes, such as the throat
and stomach lining. This protective layer can
alleviate symptoms like coughs and sore throats
and promote healing.
Native Americans would sometimes mix the
powdered bark with water to create a thick
paste or concoction that could be ingested for
coughs and respiratory ailments. With European
colonization, settlers adopted and adapted some
of these traditional remedies. As such, it’s not Dried slippery elm bark
unusual to find slippery elm as an ingredient in
modern-day natural cough syrups or lozenges,
often combined with other natural remedies.

Ingredients:
• 2 tablespoons slippery elm bark
• 2 cups of water
• 1 cup honey

Instructions:
1. Add the slippery elm bark to a pot with the
water.
2. Bring to a simmer and let it reduce by half.
3. Strain out the bark.
4. While still warm, mix in the honey until fully
combined.
5. Let cool and store in a sealed jar.
6. Take a teaspoon as needed for coughs.

Properties:
• Slippery Elm: Its inner bark contains
mucilage that can soothe sore throats and
coughs.

261
Ancient Roman Mustard Plaster Norse Yarrow Ale
Ancient Roman medical writers like Pliny the The Norse had many rituals and beliefs tied to
Elder mentioned the medicinal properties of their ale and mead. Drinks were used in blóts
mustard seeds in their writings. They recognized (sacrificial rituals) and sumbels (a ritual toast).
mustard’s warming and stimulating properties. Given yarrow’s association in other cultures with
Mustard seeds can increase circulation when divination and the spirit world, it’s intriguing to
applied topically, which can bring more blood consider its potential ceremonial role in Norse
to a congested area, hence its use for respiratory rituals, though concrete evidence might be sparse.
ailments. Before the widespread use of hops in beer and
The exact origins of the mustard plaster in ale, various herbs were used to add bitterness and
Rome are murky, but the general concept of flavor to the brews. It’s possible that yarrow, with
applying warming substances to the skin to its bitter properties, could have been used in this
draw out infections, stimulate blood flow, or context. Yarrow could also have been combined
relieve congestion is an old one. It’s possible with other herbs to produce gruit, a mixture of
that someone recognized that the same warming botanicals used to flavor and preserve beer before
properties of mustard seeds that made them good the adoption of hops.
for ingestion might also be beneficial when applied Like other cultures, the Norse likely recognized
to the skin. the medicinal properties of yarrow. It has been
Caution: The potency of mustard plasters means traditionally used for a variety of purposes,
they can burn the skin if left on for too long or including as a wound treatment, for fevers, and for
if made too strong. It’s important to always use digestive issues.
caution if trying out old remedies and to be aware
of potential allergic reactions or sensitivities. Ingredients:
While the Ancient Romans were one of the many • Yarrow
cultures to recognize the medicinal value of • Brewing ingredients (like malt, water, etc.)
mustard, it’s worth noting that mustard plasters
and similar remedies were also found in other Instructions:
cultures, like traditional Chinese medicine and
Ayurveda. 1. Brew ale as usual, incorporating yarrow into
the process.
Ingredients: 2. Allow to ferment.
• Mustard seeds 3. Drink once ready.
• Flour
• Water

Instructions:
1. Crush mustard seeds into a powder.
2. Mix with a bit of flour.
3. Slowly add water to create a paste.
4. Apply to the chest or affected area (use with
caution as it can burn the skin).

Brewing yarrow ale

262
Avicenna’s Rosewater • Heat source

Avicenna, also known as Ibn Sina (980-1037 CE), Instructions:

was a Persian polymath who made significant 1. Place the bowl inside the pot.
contributions to various fields, including
2. Surround the bowl with rose petals and
medicine, astronomy, mathematics, and
cover them with distilled water.
philosophy. Among his most celebrated works is
“The Canon of Medicine” (Al-Qanun fi al-Tibb), 3. Put the pot’s lid on upside-down and start
which served as a reference in both the West and heating.
the East for several centuries. 4. Place ice on the lid to aid condensation.
Avicenna refined the process of distilling rose 5. As water heats, steam captures essential oils
water, enhancing its quality through steam from petals, condenses on the cold lid, and
distillation, where rose petals are boiled and the drips into the bowl.
vapor is captured to produce rose water.
6. After several hours, turn off heat and let it
cool.
7. Collect the rosewater from the bowl, and
store in sterilized containers in a cool, dark
place.

Preparing the fresh rose petals

Rose water has been utilized for centuries for its

medicinal and cosmetic benefits, valued for its
effects on the heart, spirit, and eyes. It is used
as a skin toner, astringent, and fragrance. Its
significance in Islamic culture extends beyond
Avicenna’s contributions, as it’s associated
with purity and spirituality, often being used in
ceremonies and religious rituals.

Ingredients:
• Fresh rose petals (preferably from Rosa
damascena)
• Distilled water

Equipment:
• Large pot with an upside-down lid
• Heat-resistant glass bowl
• Ice

263
Four Thieves Vinegar a robust natural antibiotic. When these herbs are
combined, they are not only believed to embody
The story originates from Europe during the time antiseptic and aromatic qualities but also exhibit a
of the bubonic plague, which is colloquially known synergy that enhances their antimicrobial effects.
as the Black Death. The plague was responsible for Apart from these shared antimicrobial properties,
the deaths of millions of people during the Middle each herb offers distinct benefits:
Ages. • Vinegar: Preservative, antimicrobial.
According to popular legend, there were four • Garlic: Immune-boosting, antimicrobial.
thieves in France who robbed the homes and
• Sage: Antioxidant, antimicrobial.
bodies of the dead during the height of the plague.
Despite their close contact with the infected, these • Rosemary: Antioxidant, cognitive stimulant.
thieves supposedly never contracted the disease. • Lavender: Calming, antiseptic.
When they were eventually caught and brought
• Thyme: Antimicrobial, antifungal.
to trial, the judge, curious and impressed by
their immunity, offered them a deal: their secret • Mint: Analgesic, antimicrobial.
in exchange for a lighter sentence. The thieves
revealed that they were protected by a special
concoction made of various herbs steeped in
vinegar, which they applied to themselves before
committing their crimes. This became known as
“Four Thieves Vinegar.”
While the exact recipe can vary, traditional
ingredients often found in Four Thieves Vinegar
include:

Ingredients:
• Apple cider vinegar
• Garlic cloves
• Wormwood
• Meadowsweet
Herbs infused in apple cider vinegar
• Juniper berries
• Rosemary
• Sage
• Lavender
• Thyme
• Mint

Instructions:
1. Fill a jar with equal parts of each dried herb.
2. Cover the herbs with apple cider vinegar.
3. Seal the jar and let it sit in a cool, dark place
for 6 weeks.
4. Strain the mixture and use as a tonic.
Each herb, with its unique properties, has
been highly valued for its strong antimicrobial
characteristics. Garlic, in particular, stands out as

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Middle Eastern Za’atar Blend Digestive Bitters
Za’atar is a classic Middle Eastern spice blend with Bitter herbs have been used in various cultures to
ancient roots. Its name, “za’atar,” is also used for a support digestion by stimulating the production
particular herb that belongs to the oregano-thyme of digestive juices and enzymes. This digestive
family, which is often a key ingredient in the blend bitters elixir combines a variety of herbs with
itself. The use of the za’atar herb can be traced bitter, aromatic, and soothing properties to create
back to ancient Egypt. There’s evidence from a well-rounded remedy for supporting overall
ancient texts, including the Bible, that reference digestion. It’s important to note that bitters elixirs
the use of a plant named “ezov” which many are typically taken in small doses before or after
believe to be the hyssop plant or a close relative to meals to help enhance the digestive process. As
modern-day za’atar. always, consult a healthcare professional before
In ancient times, za’atar was believed to have adding new remedies to your routine, especially
several health and spiritual benefits. It was if you have underlying health conditions or are
thought to make the mind alert and the body taking medications.
strong. Students and scholars were often given
bread dipped in olive oil and za’atar to boost their Ingredients:
mental capacity. • 1 tablespoon dried dandelion root
While the exact blend can vary by region and even • 1 tablespoon dried burdock root
from family to family, the basic ingredients often • 1 tablespoon dried gentian root
remain the same. Here’s a common recipe for
making your own Za’atar blend: • 1 tablespoon dried fennel seeds
• 1 tablespoon dried orange peel
Ingredients: • 1 cinnamon stick
• Thyme: Dried and ground. Thyme gives the • 1 teaspoon cardamom pods
blend its primary flavor profile.
• 1 teaspoon coriander seeds
• Sesame Seeds: These are often toasted lightly
to enhance their nutty flavor. • 1 teaspoon chamomile flowers
• Sumac: This provides a tangy, lemony Instructions:
touch to the blend. It’s quite unique and is a
defining component of Za’atar. 1. Combine the dried dandelion root, burdock
root, and gentian root in a glass jar.
• Salt: To taste. Some blends may leave this
out, but a touch of salt can help amplify the 2. Add the fennel seeds, orange peel, cinnamon
other flavors. stick, cardamom pods, coriander seeds, and
chamomile flowers to the jar.
Instructions: 3. Fill the jar with enough alcohol, such
1. Mix together 2 tablespoons of dried thyme, as vodka or brandy, to cover the herbs
2 tablespoons of toasted sesame seeds, 2 completely.
tablespoons of ground sumac, and a half 4. Seal the jar tightly and shake well.
teaspoon of salt (adjust to your preference). 5. Store the jar in a cool, dark place for 4 to 6
2. Store in an airtight container. weeks, shaking it gently every few days.
3. You can adjust the proportions to suit your 6. After the infusion period, strain the liquid
taste. Some blends may also incorporate through a fine mesh strainer or cheesecloth
other ingredients like oregano, marjoram, or into a clean bottle.
cumin, but the three mentioned above are 7. Label the bottle with the contents and date.
the most common.
Properties:
• Dandelion, burdock, and gentian roots:

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 These bitter roots are known to stimulate Mullein Ear Oil
digestive juices, promoting healthy digestion
and appetite. Mullein has long been cherished for its medicinal
• Fennel seeds: Relieve gas, bloating, and properties. Dioscorides, a first-century Greek
stomach discomfort. physician, mentioned the use of mullein for
various ailments. Throughout history, various
• Orange peel: Adds a pleasant citrus flavor
cultures have utilized it for respiratory and
and contains essential oils that aid digestion.
ear problems. This recipe is based on ancient
• Cinnamon stick: Used for its warming traditions but enhanced with contemporary
properties and potential to ease digestive understanding.
discomfort.
• Cardamom pods: Help alleviate indigestion Ingredients:
and improve gut health. • Dried mullein flowers, preferably harvested
• Coriander seeds: Aid in digestion and help at midday when the sun’s energy is the
reduce gas and bloating. strongest.
• Chamomile flowers: Soothing to the • Extra virgin olive oil, cold-pressed and
digestive system and can help ease digestive organic. In ancient texts, olive oil was a
upset. valued medicinal carrier oil and was believed
to have its own healing properties.
• Fresh garlic cloves (optional): Garlic
has been historically recognized for its
antibacterial and antiviral properties and can
be beneficial for ear infections.

Instructions:
1. Fill about 1/4 of the jar with dried mullein
flowers.
2. If using, add 1-2 finely chopped fresh garlic
Different herbs contain different
cloves.
medicinal properties 3. Pour olive oil over the herbs until they are
fully submerged. Ensure that there are no air
bubbles.
4. Seal the jar tightly.
5. Place the jar in a warm, sunny spot for 3-4
weeks. The sunlight helps the mullein release
its beneficial properties into the oil.
6. Shake the jar gently every day to help the
infusion process.
7. After the infusion period, strain the oil
through a fine mesh strainer or cheesecloth
into a clean bottle or jar, discarding the solid
materials.
8. Store the strained oil in a cool, dark place.
9. When needed, use a few drops as ear drops.
Ensure you always consult with a healthcare
professional before applying any herbal
preparations to sensitive areas.

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Willow Bark Pain Relief Medieval Wart Remedy
Ancient civilizations, including the Egyptians, Basil’s essential oils possess antiviral properties
Greeks, and Chinese, utilized willow bark for its that have demonstrated effectiveness against the
therapeutic benefits. Known for its salicin content, virus responsible for warts. Applying it directly
a precursor to modern aspirin, willow bark has ensures the wart comes into contact with basil’s
been historically acclaimed for its pain-relief and active compounds.
anti-inflammatory properties.
Ingredients:
Ingredients: • Fresh basil leaves
• Fresh or dried willow bark: 1-2 tablespoons
• Water: 2 cups Instructions:
• Optional: Honey or lemon to taste 1. Crush fresh basil leaves in a mortar and
pestle until a paste forms.
Instructions: 2. Apply the paste directly to warts.
1. Bring water to a boil in a pot. 3. Cover with a bandage or cloth to keep the
2. If using fresh willow bark, peel it from the mixture in place.
branches and chop it into small pieces. If 4. Leave on for several hours or overnight.
using dried willow bark, break it into smaller 5. Repeat daily until the wart diminishes.
pieces using a mortar and pestle. Monitor the skin for any adverse reactions
3. Add willow bark pieces to the boiling water. and discontinue use if irritation occurs.
Reduce the heat and allow it to simmer for
20-30 minutes.
4. Using a fine-mesh strainer or cloth, strain
the brew to remove bark pieces. Pour the
liquid into a cup.
5. Add a touch of honey or a squeeze of lemon
to enhance the taste if desired.
6. Drink 1-2 cups a day as needed for pain
relief. Ensure you do not exceed this dosage,
as excessive intake might lead to unwanted
side effects.

Preparing fresh basil leaves

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Roman Rose, Honey, and Almond Egyptian Aloe and Sesame Oil
Cleanser Lotion
The Romans prized both the beauty and medicinal Aloe was a popular ingredient in ancient Egyptian
properties of roses, using them in various aspects beauty and health recipes. It was believed to have
of daily life - from ceremonies to beauty regimens. skin-rejuvenating properties. Sesame oil was
Honey, known for its antibacterial properties, commonly used as a moisturizer.
and almonds, rich in nourishing oils, were staples
in ancient Roman skincare practices. This recipe Ingredients:
helps to cleanse the skin and reduce blemishes. • 2 tablespoons aloe vera gel (freshly extracted
preferred)
Ingredients:
• 2 tablespoons sesame oil
• 1/4 cup rosewater
• 1 tablespoon raw honey Instructions:
• 1 tablespoon almond oil 1. In a bowl, combine the aloe vera gel and
sesame oil.
Instructions: 2. Whisk the mixture until well-blended and it
1. Combine the rosewater, honey, and almond achieves a lotion-like consistency.
oil in a bowl. 3. Store in a clean jar or bottle. Use as a
2. Mix until smooth and fully combined. moisturizer after cleansing.
3. Apply to the face with a soft cloth or fingers,
using gentle circular motions.
4. Rinse off with warm water. Use this as a
gentle cleanser in the evening.

Extracting fresh aloe vera gel

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 Readers’ Comments
We’re thrilled to share some of the wonderful insights and experiences that you, our valued readers,
have generously shared with us. While these personal accounts of herbal remedies are inspiring and
informative, please note that they are not endorsements or medical advice. Always consult with a
healthcare professional before trying any new remedy or health practice.

I drink turmeric and ginger tea every night, and it helps a lot with my arthritis.
- Grace, 61
I use rosemary, cloves, mint, a little tea tree and a little caster oil and my hair is going back to
non gray …. Go figure I am 73.
-Aly
I use ginger, cayenne, turmeric in a tea every morning.
-Leonard
Tumeric, cinnamon, ginger, chia seed, flax seed, and local honey are good for you, but also
very good to give to dogs. Just add a pinch for small dogs and 2 pinches for dogs over 50 lbs.
-Sue
I use the capsules made from the Mullein plant and I’m off my oxygen that I used to be on
24-7 for a lung disease.
-Linda
After a severe stroke, I started taking fresh garlic with crackers. It’s been a big help in my
recovery and overall health improvement.
– Delfin
I put turmeric and pepper in my morning oatmeal with cinnamon.
-Jennifer
We’ve been using an avocado seed in 2 cups alcohol as pain spray for a long time. Just put in
blender on liquify and let sit three nights. Must be three nights. Then use in a spray bottle.
Our friends told us about this years ago, and it works. Sounds crazy.
-Lynn
I’ve been using sage for headaches and during my menstrual cycle. Just breathing in the oil
brings so much relief!
– Karen
I mix cinnamon oil in my green tea elixir every morning along with raw honey to sweeten and
use tea with pomegranate and cranberry flavors. Diagnosed with cancer back in 2008 and
been drinking this every day after going through my treatments. Been cancer-free since 2010
and my doctor swears that if he hadn’t treated me he wouldn’t believe I had cancer.
-Jim
I’ve been loving my oregano infused olive oil and am looking forward to using the rosemary
next! Good medicine! Mullein, dandelion, cleavers, and nettle tea for me!
-Penny

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