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Best Vegan Protein Sources to Keep You Healthy!

November 15, 2018 By Dishan Mendis Leave a Comment

Whenever they ask vegans “where do you get your protein from” it seems like you just have to say “the list is too long to name”.

Compared to meat, eggs, and dairy, most of these vegan protein sources are free of unhealthy cholesterol, excessive calories and come with many other healthy nutrients, antioxidants and fiber to boot.

Protein being a macronutrient, you cannot sustain yourself without it and has to come from a diet with protein-rich food, since our body cannot produce protein.

In general, the recommended daily intake (RDI) for protein is 46 grams for women and 56 grams for men or 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound.

For each plant-based protein source below, we have mentioned the amount of protein and the percentage daily value it fulfills out of the daily protein requirement.

Scroll down to be amazed at the variety of high protein vegan food sources (100 options to choose from)!

Best Plant-Based Whole Food Vegan Protein Sources

Legumes

Soybeans 36g DV* = 64% (per 100g)
Lentils 26g DV = 46% (per 100g)
Chickpeas 19g DV = 34% (per 100g)
Kidney beans 24g DV = 43% (per 100g)
Mung beans 24g DV = 43% (per 100g)
Lima beans 21g DV = 37% (per 100g)
Black beans (black turtle bean) 21g DV = 37% (per 100g)
Black-eyed pea 7.7g DV = 14% (per 100g)
Pinto 21g DV = 37% (per 100g)
Adzuki bean 20g DV = 36% (per 100g)
Navy beans 22g DV = 39% (per 100g)
Edamame 11g DV = 20% (per 100g)
Winged bean 12g DV = 21% (per 100g)
Broad beans (fava beans) mature seeds 8g DV = 14% (per 100g)
Green peas 5g DV = 5% (per 100g)
Asparagus bean (yardlong bean) 2.8g DV = 5% (per 100g)

* DV: Daily Value

Grains

Wheat germ 31g DV = 55% (per 100g)
Wild rice 15g DV = 27% (per 100g)
Brown rice 8g DV = 14% (per 100g)
Amaranth 3.8g DV = 7% (per 100g)
Quinoa 14g DV = 25% (per 100g)
Oats 17g DV = 30% (per 100g)
Spelt 15g DV = 27% (per 100g)
Teff 4g DV = 7% (per 100g)
Sweet corn 3.3g DV = 6% (per 100g)
Buckwheat 13g DV = 23% (per 100g)
Millet 11g DV = 20% (per 100g)

Nuts

Peanuts 26g DV = 46% (per 100g)
Almonds 21g DV = 37% (per 100g)
Pistachios 20g DV = 36% (per 100g)
Cashews 18g DV = 32% (per 100g)
Walnuts 15g DV = 27% (per 100g)
Hazelnuts 15g DV = 27% (per 100g)
Brazil nuts 14g DV = 25% (per 100g)

Seeds

Hemp seeds 31g DV = 55% (per 100g)
Chia seeds 16g DV = 29% (per 100g)
Flaxseed 18g DV = 32% (per 100g)
Pumpkin seeds 19g DV = 34% (per 100g)
Sesame seeds 18g DV = 32% (per 100g)
Sunflower seed 21g DV = 37% (per 100g)

Vegetables

Broccoli 2.8g DV = 5% (per 100g)
Artichokes 3.3g DV = 6% (per 100g)
Asparagus 2.2g DV = 4% (per 100g)
Potatoes 2g DV = 4% (per 100g)
Cauliflower 1.9g DV = 3.4% (per 100g)
Sweet potatoes 1.6g DV = 2.9% (per 100g)

Greens

Kale 4.3g DV = 7.7% (per 100g)
Brussels sprouts 3.4g DV = 6% (per 100g)
Spinach 2.9g DV = 5% (per 100g)
Parsley 3g DV = 5% (per 100g)
Watercress 2.3g DV = 4% (per 100g)
Chinese cabbage (bok choy) 1.5g DV = 2.7% (per 100g)

Other Vegan Protein Sources

Vegan Meat Substitutes

Seitan 77g DV = 137% (per 100g)
Tempeh 20g DV = 36% (per 100g)
Tofu 11g DV = 20% (per 100g)
Textured Vegetable Protein (TVP) 12g DV = 21% (per serving)
Natto 19g DV = 34% (per 100g)
gardein™ Homestyle Beefless Tips 19g DV = 34% (per serving)
Dixie Diners’ Club – Beef (Not!) Strips 25g DV = 44% (per serving)
gardein™ The Ultimate Beefless Ground 18g DV = 32% (per serving)
Beyond Meat Beef Beefy Crumble 13g DV = 23% (per serving)
gardein™ The Ultimate Beefless Burger 15g DV = 27% (per serving)
Boca Vegan Veggie Burgers 17g DV = 30% (per serving)
Loma Linda Choplets 18g DV = 32% (per serving)
Field Roast Mexican Chipotle Sausage 28g DV = 50% (per serving)
Tofurky Bulk Italian Sausage 30g DV = 54% (per serving)
Tofurky Hickory Smoked Slices 13g DV = 23% (per serving)
gardein™ Classic Meatless Meatballs 15g DV = 27% (per serving)
Beyond Meat Lightly Seasoned Chicken Free Strips 20g DV = 36% (per serving)
gardein™ Seven Grain Crispy Tenders 8g DV = 14% (per serving)
gardein™ Golden Fishless Filet 9g DV = 16% (per serving)
gardein™ Sweet and Sour Porkless Bites 13g DV = 23% (per serving)
Loma Linda Fishless Tuna 7g DV = 12% (per serving)

Non-Dairy Vegan Milk

Soy milk 7g DV = 13% (per serving)
Hemp milk 3g DV = 5% (per serving)
Oat milk (Pacific Foods Organic Oat Original ) 4g DV = 7% (per serving)

Vegan Cheese

Creamy Sheese Vegan Cheese Spread 6g DV = 11% (per 100g)
Go Veggie Vegan Parmesan Grated Cheese 1g DV = 1.8% (per 5g of serving)

Vegan Bread

Ezekiel 4:9 Sprouted Whole Grain Bread 4g DV = 7% (per slice)
Dave’s Killer Bread Organic 21 Whole Grains and Seeds 3g DV = 5% (per slice)
Bfree Gluten-Free, Wheat-Free, Soy-Free, Nut-Free, Sandwich Bread 3g DV = 5% (per slice)

Nut Butters

Peanut butter 4g DV = 7% (per tablespoon)
Soynut butter 3.5g DV = 6% (per tablespoon)
Almond butter 3.4g DV = 6% (per tablespoon)
Cashew butter 2.8g DV = 5% (per tablespoon)

Protein Powder

Soy protein powder 23g DV = 41% (per scoop 28g)
Pea protein powder 23g DV = 41% (per serving of 30g)
Hemp protein powder 12g DV = 21% (per serving)
Raw Organic Shake and Meal Replacement 20g DV = 36% (per scoop 36g)
Sport Organic Plant-Based Protein Powder 15g DV = 27% (per scoop 22g)

Other Options

Fibre One Cereal by General Mills 4g DV = 7% (per cup 28g)
Kellogg’s Mini-Wheats Unfrosted Cereal 6g DV = 11% (per serving)
Soba noodles 6g DV = 11% (per cup 114g)
Protein bars (Luna Bar: Nutz Over Chocolate) 9g DV = 16% (per bar)
Spirulina 57g DV = 100% (per 100g)
Nutritional yeast 2g DV = 3.6% (per 1 tbsp 5g)
Tahini 2.6g DV = 5% (per 1 tbsp 15g)
Miso 13g DV = 23% (per 100g)
Lenny & Larry’s vegan cookies 8g DV = 14% (per ½ cookie 57g)

Note:

Always have an emphasis on whole foods for your protein requirements and go for other options to complement and have them moderately to maintain your health.

Related Posts:

Source:

United States Department of Agriculture

10 Health Benefits of Tofu & Nutrition Facts

November 7, 2018 By Dishan Mendis Leave a Comment

Vegetarians and vegans have enjoyed soy-based foods like tofu also known as bean curd for a long time which is known to be an excellent substitute for animal-based protein that can be high in saturated fat and cholesterol.

In some countries such as China, Japan, Indonesia, Malaysia, Singapore Vietnam, Thailand, and Korea, tofu and soy foods are a protein staple.

Not only tofu is such a versatile product which can be used from salads to baking, it is also loaded with many vital nutrients and health benefits you can enjoy as shown below!

Nutrition Facts of Tofu (raw firm 100g)

Energy/Calories 144 (DV* 7.2%)
Protein 17.27g (DV 31%)
Carbohydrate 2.78g (DV 0.85%)
Total lipid (fat) 8.72g (DV 14%)
Calcium 683mg (DV 68%)
Omega-3 (ALA) 0.58g (DV 36%)
Iron 2.66mg (DV 14%)
Manganese 1.2mg (DV 52%)
Copper 0.38mg (DV 42%)
Selenium 17.4mcg (DV 32%)
Magnesium 58mg (DV 16%)
Fiber 2.3g (DV 8%)
Zinc 1.57mg (DV 10%)
Phosphorus 190mg (DV 27%)
Potassium 237mg (DV 5%)
Sodium 14mg (DV 0.6%)
Folate 29µg (DV 7%)
Vitamin B-6 0.092mg (DV 7%)
Vitamin B1 0.16mg (DV 13%)
Vitamin A 166IU (DV 6%)

*Daily Value

Ten Health Benefits of Tofu

1) Complete Protein Alternative for Meat (macronutrient)

Protein is a macronutrient like carbs and fat, which means the body needs a relatively greater quantity of it to sustain.

It is vital for cells, muscles, bones, enzymes, hormones, and blood.

Since the body has no protein store to draw when needed you should continue to include protein-rich food into your diet and tofu is a complete protein with all the nine essential amino acids the body needs.

2) Tofu for Strong Bones and Reduce the Risk of Osteoporosis

Since your bones consist of calcium and your body doesn’t produce calcium, it is important that you get it from diet.

Hence tofu is a great alternative for calcium especially for vegans and possibly a better option than dairy due to its animal protein which can have a calcium-leaching effect.

Postmenopausal women tend to be at risk of osteoporosis which makes bones weaker since their bodies make less estrogen that provides protection against bone loss

But according to a research team led by the University of Hull in the U.K. isoflavones in tofu are similar in structure and function to estrogen and considered to be an effective option in reducing the risk of osteoporosis for women

Further, a medical study in Sweden has shown, women who consumed more milk still had a higher risk of bone fractures whereas people of Okinawa Japan consume a considerable amount of tofu and the incidence of fractures and osteoporosis is low.

3) For Brain Health

Tofu is a good source of alpha-linolenic acid (ALA), which is a type of omega-3 fatty acid. The body can also convert ALA into other two forms of omega-3 i.e. EPA & DHA.

Omega-3 is known to help control blood clotting, build cell membranes in the brain and ALA may also help in preventing and treating depression according to the University of Maryland Medical Center.

One research has found that isoflavones found in tofu and other soy-based products can be linked to a positive influence of nonverbal memory, verbal fluency, and other brain functions.

4) Reduce the Risk of Cardiovascular Disease

Isoflavones in tofu have also been found to aid in reducing the levels of LDL (bad cholesterol), and decrease other risk factors for cardiovascular disease, such as weight, body mass index (BMI), and total cholesterol to improve heart health.

Further isoflavones could lower the levels of oxidized cholesterol and reduce the chances of forming threatening plaques that increase the risk of heart disease.

5) Reduce Blood Pressure

According to research, tofu protein which is fairly high in dietary phosphorus, known to have an inverse association with blood pressure.

Another study has found that people who ate soy products such as tofu had lowered their blood pressure since isoflavones are known to boost enzymes that could widen the arteries that result in lower blood pressure.

6) Boosts the Immune System

Tofu being a rich source of proteins, nutrients, minerals, and other antioxidants, it’s a food source that can boost the immune system.

Your immune system is made up of proteins, therefore antibodies and other immune system cells depend on it, whereas a diet poor in protein can lead to weaker immunity.

Tofu is also a good source of zinc that strengthens the immune system, helps in healing wounds, and a remedy for the common cold.

7) Protection Against Oxidative Stress

When more free radicals exist in your system oxidative stress can occur which causes damage to fatty tissue and DNA that can lead to a vast number of diseases over time such as cardiovascular disease, neurological diseases, cancer, respiratory disease, and kidney disease.

Thankfully tofu comes with precious antioxidants, that can trap or destroy free radicals in order to guard us against oxidative stress.

8) Tofu Comes with Cancer Protecting Properties

Tofu comes with soyasaponins which are regarded to have cancer preventing, immune-regulating and antioxidative properties.

Studies have also shown the ability of genistein, daidzein and other soy compounds found in tofu to contain cancer cell growth, reduce the risk of tumor formation and prevent cancer development by lessening inflammation and blocking proteins that nurture cell growth.

Selenium in tofu may also help in reducing the risk of certain types of cancers due to its ability to minimize DNA damage & oxidative stress, improve the immune system and suppress cancer cells.

This was further evidenced with studies published in the 80s and early 90s that showed how individuals with a deficiency of selenium had an increased risk of cancer.

9) Reduce the Risk and Help Treat Diabetes

Studies suggest soyasaponins in tofu may influence blood glucose levels by regulating plasma glucose levels and prevent diabetic complications with its antioxidant activity.

Traditional antidiabetic drugs tend to have side effects such as weight gain which has the potential to complicate it further though soyasaponins in tofu can reduce body fat which can be a good option for patients with diabetes.

Further isoflavones in tofu can be beneficial for diabetes, due to increased insulin secretion, better blood sugar control, and defense from antioxidants.

10) Can Provide Relief for Mild Menopausal Symptoms

Menopause is a cycle where the female body gradually stops releasing estrogen on a monthly basis and this drop causes a range of menopausal symptoms such as hot flashes, night sweats, and fatigue.

According to The North American Menopause Society, soy isoflavones also found in tofu can be a natural remedy for mild menopausal symptoms rather than opting for estrogen replacement therapy.

Many women have reported a reduction in their hot flashes and night sweats when they regularly consume soy foods such as tofu.

Keep in mind though, tofu being a natural remedy it may take some time (several weeks or even months) before you start seeing an alleviation of menopausal symptoms.

Conclusion

As you learned, tofu is an excellent substitute for meat and has many health benefits that cannot be overlooked especially for vegans!

We encourage you to go for non-GMO tofu and make sure you eat it in moderation few times a week for optimum health.

Note:

If you’re trying tofu for the first time but you have a specific medical condition (including any allergies), taking medications, anticipate surgery, pregnant, lactating, or a parent considering tofu for your child, it’s sensible to consult healthcare professionals before adding it to your diet.

Related Posts:

References:

https://ndb.nal.usda.gov/ndb/foods/show/16426

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4073179/

https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/

http://www.aicr.org/foods-that-fight-cancer/soy.html

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5551541/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4073179/#B6

https://www.ncbi.nlm.nih.gov/pubmed/10963212

https://www.diabetes.co.uk/features/diabetes-medication-side-effects.html

10 Best Herbal Medicines (Alternative Medicine), Benefits, Side Effects and Buying Tips

September 26, 2018 By Dishan Mendis 4 Comments

We cannot have a discussion on the history of modern medicine without herbal medicines where plants were the only medicine used at the beginning and its history dates back to prehistoric times even before the dawn of civilization.

Long before our ancestors realized the positive benefits of herbal medicine, non-human animals have been known to use plants as natural remedies to treat their illnesses.

According to The World Health Organization, a substantial proportion of the world population rely on herbal medicines for their health care needs and some modern drugs are still extracted from plants.

Since our lifestyles as vegans are closely linked with plants, knowing the benefits of herbs can help us strengthen our connection with nature further whether we use them for added nutrition or for specific health & healing purposes.

In this post, you will find a list of top herbal medicines commonly used, and few of these herbs may already be in your kitchen and can easily be grown in your garden for ease of access and aesthetic value.

Other than being herbal remedies, herbs are one of the most versatile ingredients, where you can use them to brew tea, for cooking to add flavor, mix with smoothies, salads, and to use with many more dishes.

Do note that each & every benefit mentioned under these herbs may not necessarily be proven scientifically, though these are assumed benefits with the traditional practice of herbal medicines & spices.

Before using any new herb we recommend consulting a health care professional or a qualified & reputed herbalist (links at the bottom).

Note:

If you have allergies, trying to conceive, pregnant, breastfeeding, have an auto-immune disorder, scheduled for surgery or currently under medication, make sure to check with your healthcare provider before taking herbal medicine. Stop using the herbs and get emergency medical help if you get any severe side effects mentioned under each herb.

1) Echinacea (coneflowers)

Echinacea is a herb that is grown in the United States, Canada, and Europe.

Medicine is known to be made from its leaves, stems, flowers, and roots where people commonly take it to fight infections especially the flu and colds.

Echinacea being a flowering plant, it is much easier to grow in your garden and three species known for herbal medicine are Echinacea Angustifolia, Echinacea Pallida and Echinacea Purpurea.

It is available as tea, liquid extracts, supplements or as a dried herb.

Health Benefits

For common cold & flu
Boost the immune system
Healthy cells
Fight cancer
To alleviate pain
For constipation
Control blood sugar
Manage anxiety
Reduce inflammation
Fights infection such as bloodstream infection, urinary tract infection, vaginal yeast infection, genital herpes, gum disease, malaria, syphilis, and typhoid.
For healthy skin & as a treatment for various skin conditions such as arthropod bites, eczema, inflammatory skin conditions, psoriasis, snake bite, skin infections, stings, and wounds.

Side Effects

Echinacea is known to be safe for most people. High doses of Echinacea may cause nausea, vomiting, and dizziness.

Other known side effects are fever, stomach ache, diarrhea, disorientation, sore throat, headache, insomnia, and joint & muscle pain.

Applying on the skin may cause redness, itchy skin, or rash.

2) Garlic

Garlic has been used as a medicine for many centuries and renowned for its various health benefits in many countries and cultures.

Today it is an indispensable ingredient in many kitchens, where it is used to boost flavor & aroma in curries, stews, pasta, hummus, stir-fries, sauces, and many other recipes.

Garlic is used for many medical conditions linked to heart and blood flow as well as various cancers.

Health Benefits

A natural antibiotic and can fight against the cold & flu
Maintains blood pressure
Reduces the risk of heart disease by lowering total and LDL cholesterol
May help prevent Alzheimer’s disease and dementia
Combats cancer
For diabetes
Support physical activity
Assists in reducing lead & other toxicity
Helps protect against liver injury due to alcohol
For hair loss

Side Effects

Known side effects (especially when eaten raw) are unpleasant breath/body odor, heartburn, hives, swelling, burning in your mouth or throat, redness, nausea, vomiting, gas, diarrhea, or blisters (if applied on the skin).

3) Ginger

A nice, warm cup of ginger tea is just what the doctor ordered after a hectic stressful day or for nausea.

Its spicy aromatic and pungent characteristics add flavor and zing to many dishes. Being a versatile ingredient it is also used to make vinegar, soups, gingerbread, cookies, ginger biscuits, cakes, ginger beer, and wines.

Ginger has great anti-inflammatory and antioxidant effects and gingerol is the active constituent that is responsible for many of its medicinal properties.

The flesh of ginger can come in three colors such as yellow, white or red depending on the variety.

Health Benefits

Aid digestion
As a treatment for various forms of nausea: seasickness, nausea due to chemotherapy & surgery, and morning sickness
For common cold & flu
As a pain relief: pain relief from rheumatoid arthritis (RA), osteoarthritis, menstrual pain, and some use it on their skin to treat burns and relieve pain
Applied on skin to prevent insect bites
For cardiovascular health: reduce cholesterol & lower the risk of blood clotting
Maintain healthy blood sugar levels
May inhibit cancer growth
One of the best home remedies for hangovers. Ginger soothes the stomach and reduces nausea

Side Effects

Heartburn, diarrhea, stomach discomfort, bleeding tendency, heavy menstrual periods (especially when taken in powder form or if overdosed) and rashes &.skin irritation (if applied on skin).

4) Chamomile

Chamomile has been used as a herbal medicine for thousands of years and many health benefits are thanks to its high level of antioxidants such as terpenoids and flavonoids.

Famous as a herbal tea, the flower is known to reduce anxiety and settle stomachs.

Some enjoy chamomile tea since it’s a caffeine-free option compared to black or green tea and adore its earthy, and sweet taste.

Health Benefits

Improves relaxation and relieves anxiety and depression
Better sleep quality and may treat insomnia
For digestive health & stomach aches
Protection against certain types of cancer
Blood sugar control
For heart health
Boosts immune health
For healthy skin, reduces acne, and works as a treatment for cuts, wounds, ulcers, and sunburn
Reduces the risk of muscle spasms and menstrual pain
Protection against bone loss and osteoporosis
Reduces inflammation and may work as a pain reliever for arthritis
Treats symptoms of cold
For oral health

Side Effects

Chamomile is mostly safe but may cause side effects when consumed in large doses or for people with certain allergies.

Known side effects are drowsiness, vomit, allergic reactions, and skin reactions.

5) Feverfew (bachelor’s buttons)

Feverfew is another flowering plant from the daisy family just like Echinacea and chamomile being famous for their ornamental value in gardens.

It is found in Europe, Australia, North and South America, and Chile.

Just like the meaning of its Latin word (febrifugia) which means ‘fever reducer’ it was traditionally used for fever, migraine headaches, digestive issues, and arthritis.

Fresh leaves, dried leaves, and extracts are used for medicinal purposes.

Health Benefits

For common cold
For migraine and headaches
Potential to combat cancer
Mitigate irregular menstrual periods
Applied on the skin for psoriasis, dermatitis, to kill germs, for itching and to prevent insect bites
Lower the risk of heart attacks or strokes
For arthritis
To treat allergies, asthma, ringing in the ears (tinnitus), diarrhea, upset stomach, intestinal gas, intestinal parasites, and liver disease
For dizziness, nausea, and vomiting
For infertility and prevention of miscarriage
Applied on the gums for toothaches

Side Effects

Side effects may include abdominal pain & indigestion, bloating & flatulence, heartburn, joint stiffness, nausea, vomiting, and rashes

When taken orally it can cause mouth ulcers, swelling, and numbness of the mouth

6) Ginkgo Biloba (gingko/maidenhair tree)

Ginkgo biloba are large trees that can grow over 100 feet and native to China and Southern Japan which have various uses in traditional medicine.

Beside its mighty size, these trees are known to live well over 1000 years due to their inherent capacity to resist disease.

Gingko has high levels of antioxidants that protect against oxidative cell damage and the supplements are used for brain function, blood circulation, cardiovascular function, and eye health.

Ginkgo biloba extract is available in liquid and capsule form.

Health Benefits

Fights free radicals
Protection against inflammation
Improves blood circulation and heart health
May enhance brain function and memory
Lowers anxiety and depression
Improves sleep quality
Treats headaches and migraines
May treat symptoms of asthma, chronic obstructive pulmonary disease (COPD/lung disease) and premenstrual syndrome (PMS)
For sexual dysfunction and increase sexual energy
Improvements in vision
Promotes healthy skin

Side Effects

When consumed in moderate amounts ginkgo seems to be safe for most healthy adults.

Side effects can be headache, dizziness, irregular heartbeat, stomach upset, digestive issues, skin allergies and in overdose cases can cause seizures.

Don’t eat raw or roasted ginkgo seeds which can be poisonous.

7) Holy Basil (tulasi/tulsi)

Holy basil or tulsi has a rich history of over 3000 years rooted in ancient India and widespread throughout Southeast Asia known for its therapeutic use.

It is cultivated for religious, traditional medicine, and culinary use while being famous as an essential oil and herbal tea.

Today it is available as leaves, supplements, powder, oil or as tulsi tea.

From leaves to the seed almost all parts of the plant might be used and it is considered a tonic for the body, and mind.

Health Benefits

Reduce stress, anxiety and shown to have properties similar to antidepressant drugs
Aid in sleeping
Relieve from fever, headache, cold, cough, and flu
Useful in treating respiratory issues like bronchitis, asthma, etc.
Lower the risk of cancer
Boost heart health by lowering cholesterol and slow down blood clotting
Help reduce your blood sugar and insulin resistance
Enhance metabolism
Reduce tissue damage, inflammation, and joint pain
Works as a painkiller, and has antibacterial, antiviral, and antifungal effects
May fight against infections such as wounds, mouth ulcers, stomach ulcers, keloids, acne, and ringworms
For oral health
Counter sexual issues and exhaustion
Work as an insect repellant and treat insect bites, snake bites and scorpion stings
May also help prevent many eye diseases

Side Effects

Generally no negative side effects are known, however, holy basil could inhibit blood clotting and induce bleeding.

8) Sage

Sage which is a member of the mint family is a herb used to make medicine and also a common spice having a long history in culinary use.

It has grayish green leaves and the flowers can range in color from blue and purple to white or pink which add great value to your garden

Sage seems to have a range of anti-inflammatory and antioxidant properties.

Health Benefits

Protect against neurological disorders and treat Alzheimer’s and Dementia symptoms
Helps with depression
Lowers blood glucose and treats diabetes symptoms
Reduces total cholesterol
Aids with digestive issues, loss of appetite, gas, and heartburn
Controls inflammation
Helps in reducing body weight and combats obesity
For painful menstrual periods
Some inhale sage for asthma

Side Effects

Sage is known to be safe for most healthy people.

However, some species of sage, such as common sage, contains a chemical compound called thujone. Thujone can be toxic if you consume in high doses. It can cause damage to the liver, kidney, nervous system and result in seizures.

9) Peppermint

Peppermint is a fast-growing plant native to Europe and the Middle East, and now the plant is cultivated widely in many regions of the world.

It is a great source of antioxidants that can fight against free radicals that cause oxidative stress to your body.

Besides its medicinal uses, peppermint is also used to add flavor to foods and fragrance to cosmetics.

It is available in the forms of fresh or dry leaves for use in food or tea and comes as capsules, and oils as well.

Health Benefits

Relieve from the symptoms and treats indigestion
Peppermint oil can be used for skin irritation, itchiness, redness, headaches, nipple cracks, and also it is an effective natural painkiller which can be used for pain associated with breastfeeding, and muscle & joint pain
Improves breathing and can provide relief from cold and flu symptoms
Use it for hangovers by consuming peppermint with tea. It could remove accumulated gas and ease stomach pain and decrease nausea
Mint is a good source for eye health and night vision
Peppermint tea and chewing mint leaves could fight bacteria that causes bad breath and improve oral health
Provide nourishment to your hair, promote hair growth and reduce dandruff

Side Effects

High doses could cause poisoning and trigger allergic reactions and side effects.

It is not advisable to use peppermint by people with gastroesophageal reflux disease (GERD).

Known side effects are heartburn, flushing, burning mouth syndrome, headache, mouth sores, diarrhea with anal burning, acute renal failure and when applied on the body may cause rashes, skin irritation, and breathing issues.

10) St. John’s wort

St. John’s wort is a flowering shrub that comes with yellow star-shaped flowers with 5 petals.

It is native to Europe and Asia, and can be seen in North and South America, Australia, New Zealand, India, South Africa, and Eastern Asia.

St. John’s wort is available as tea, supplements, oils and other extracts for topical use.

Sometimes you may not see immediate results with this herb and could take weeks or months before you notice its effects.

Health Benefits

For treating mild to moderate depression
For symptoms of menopause
As a treatment for wounds, bruises, burns, skin irritations, and sores
Fights against inflammation
May have anti-tumor activity and anti-cancer properties
Could provide protection against neurological disorders and treat the symptoms of obsessive-compulsive disorder (OCD)

Side Effects

Known side effects are sleeping issues, stomach upset, dry mouth, dizziness, headache, rashes, and tingling skin.

Herbal Medicine Usage & Buying Tips

Before using any new herb consult your healthcare practitioner or a qualified & reputed herbalist. There are many healthcare practitioners in the US that practice herbal medicine including physicians, osteopaths, and naturopaths. The professional herbalists of The American Herbalists Guild are evaluated and recognized as having proper training and experience.
If you’re purchasing herbs, make sure to get it from a trusted brand
Always follow the appropriate dose mentioned on the label or consult your herbalist to confirm.
Look for quality seals or logos from companies such as ConsumerLab.com, USP or NSF. In Europe, you can buy herbal products registered under the Traditional Herbal Remedies (THR) program. These products have been tested for quality & safety and should have a THR mark & symbol on the label.
Be extra cautious with herbs imported outside of Europe and North America and rigorously check for quality.
Herbs can come in many forms such as:
- Fresh & dry leaves/plants
- Tea
- Pills & capsules
- Liquids
- Powder
- Ointments
- Injections

Where to Buy?

You can buy herbs from health food stores, pharmacies, supermarkets, and online (refer our Amazon picks below).

Take Home Message

Since these herbs are supplemental to your daily diet, have them in moderation so that you can continue to enjoy its optimal health benefits over a long period of time and avoid any adverse effects they may have.

As mentioned in the beginning, always consult a qualified & reputed herbal practitioner before trying any new herb or if you see any severe side effects.

Other Herbal Resources We Recommend:

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Disclaimer:

While every attempt has been made to verify the information provided here, the content in this post is for informational purposes only and not to be considered as professional advice. By providing the information contained herein we’re not diagnosing, or treating any type of disease or medical condition. Before beginning any regimen it is advisable to seek the advice of a licensed healthcare professional.

13 Health Benefits of Green Tea, Nutrition Facts & Side Effects

September 10, 2018 By Dishan Mendis Leave a Comment

Tea being one of the most consumed beverages in the world beating coffee and being second to only water, it only makes sense to know the health benefits of a cup of green tea.

It is native to East Asia and has initially been used as a medicine and consumed for centuries in countries such as China, Japan, and Korea.

Green tea stands out from other types of tea in terms of health as it’s not fermented and being minimally processed enables it to retain its health properties.

Therefore it is abundant with antioxidants such as flavanols which represent 30% of the dry weight of green tea leaves making it a “superfood.”

Let’s see the 13 health benefits of drinking green tea, nutrition facts, any side effects, and how much you should drink for optimum health.

Green Tea Nutrition Facts

Riboflavin (B2) 5% DV
Thiamine (B1) 1% DV
Manganese 9% DV
Caffeine 12 mg (per 100g)
Antioxidants [1]
- Polyphenols
  - Flavonols
    - Catechin
      - EGCG (epigallocatechin-3-gallate)
      - Epicatechin
      - Epigallocatechin
      - Epicatechin-3-gallate
Other elements
- Proteins (15 to 20 percent of the leaves’ dry weight)
  - Amino acids
    - Theanine or 5-N-ethylglutamine
    - Glutamic acid
    - Tryptophan
    - Glycine
    - Serine
    - Aspartic acid
    - Tyrosine
    - Valine
    - Leucine
    - Threonine
    - Arginine
    - Lysine
Vitamins C, E, K, folic acid, and β-carotene
Small amounts of carbohydrates, minerals and trace elements (5% of dry weight) such as calcium, magnesium, chromium, manganese, iron, copper, and zinc
Trace amounts of lipids (linoleic and α-linolenic acids), and sterols (stigmasterol)

Health Benefits of Green Tea

1) Sipping Tea Helps You Reduce Stress, Relax and Improve Sleep

Well, we all know the relaxation & calmness we get during a small session over a hot cup of tea.

From ancient times, green tea was known for its soothing properties.

L-theanine the amino acid derived from the leaves of green tea helps to relax the brain and has been studied for its psychological and stress-reducing benefits.

This particular amino acid has been shown to trigger the release of alpha-waves, which provide relaxation, focus, and creativity [2].

The other advantage of L-theanine is its ability to improve the quality of sleep, by no means as a sedative but with its effects on reducing anxiety and aiding in relaxation [3]. Do note that a state of relaxation may considerably help people fall asleep more quickly as well.

2) Could Lower Your Risk of Type 2 Diabetes and Insulin Resistance

Why green tea may help people with diabetes is because it supports the metabolic function better and helps sensitize cells enabling better metabolism of sugar.

According to one Japanese study, those who drank more green tea a day were 33% less prone to have type 2 diabetes than those who consumed the least amount of green tea a week.

Polyphenols in green tea may help in regulating glucose, and reduce the risk of diabetes or control.

One meta-analysis of 17 controlled trials, showed that green tea had positive effects of substantially reducing fasting glucose and HbA1c (avg. blood glucose levels in the past 2-3 months)

3) Improves Brain Function, Help Prevent Memory Loss and Protect Brain Cells From Free Radical Damage

Our brains can particularly be susceptible to damage by chemicals called free radicals and also due to each cell’s high metabolism and fatty acid structures. High antioxidants in green tea can help protect against this damage.

According to one review on several studies, green tea influences in lowering anxiety while aiding in memory, attention and brain function (e.g. activation of working memory) [4].

Also, EGCG in green tea has been found to have an effect on neuroprotection by reducing free radical damage, specifically safeguarding new neurons in the hippocampus which controls learning and memory.

Further, L-theanine in green tea helps to lower the levels of stress hormone corticosterone which inhibits certain brain activity. As a result, it can avoid the negative interference with memory and learning.

4) May Reduce Your Risk of Cardiovascular Disease, and Strokes

Green tea has been assumed to have an influence in modest reductions of total and LDL (bad) cholesterol which can help to reduce the risk of heart disease & stroke.

In a study of 40,530 Japanese adults showed that those who consumed more green tea a day had a 26% lower risk of mortality from heart attack or stroke.

A meta-analysis of observational studies where five in green tea and thirteen in black tea found that higher amount of green tea drinkers had a 28% lower risk in the most common type of cardiovascular disease which is the coronary artery disease than those who consumed the least amount of green tea [5].

5) Aids in Lowering Blood Pressure

A meta-analysis of 38 eligible studies with over 1,500 participants showed that green tea consumption is associated with a significant reduction in systolic blood pressure [6].

L-theanine in green tea also has shown positive effects on lowering heart rate and blood pressure.

6) Improved Immune Function

Higher levels of antioxidants in green tea can extremely be of value strengthening the immune system in general.

Routine green tea consumption could protect against the damage from free radicals and similar harmful compounds in the body enabling your immune system to run smoothly.

Antioxidants such as polyphenols are the properties in green tea that’s believed to give its immune-boosting effects. It is also assumed that a polyphenol called catechins may kill influenza viruses.

Overall a healthy immune system can protect you from infections due to bacteria and viruses.

7) Lose Weight, Lower the Risk of Obesity and Improve Physical Performance

Green tea that comes with caffeine is a known stimulant that has demonstrated its ability to aid in fat burning and improve physical performance in a number of studies.

But more importantly, green tea really shines with its wider range of antioxidants particularly the antioxidant EGCG (epigallocatechin gallate) which can have a positive effect on weight loss and weight maintenance.

When EGCG is combined with caffeine the synergistic effect is assumed to further enhance energy expenditure, thermogenesis, and fat oxidation [7]

8) Help Protect Your Skin

Drinking and topical use of green tea seem to fight skin cancer with DNA damage from ultraviolet light rays with its powerful antioxidant, EGCG.

This would also suggest that EGCG can be an anti-aging ingredient that could prolong the signs of aging when consumed or with topical application.

Further, the high content of polyphenols in green tea called catechins are considered to reduce skin irritation, redness, and swelling.

Polyphenols are also a strong antibacterial agent that fight against infection and useful in treating acne with bacterial growth and unclogging pores.

Vitamin B2 and Vitamin E in green tea are also highly beneficial in maintaining skin health!

9) Protect Vision and Reduce The Risk of Eye Disease

Antioxidants such as flavonoids in the tea leaves could help guard your eyes from cataract, age-related macular degeneration (blurriness or no vision) and some types of glaucoma (gradual loss of sight).

Specifically, the flavonoid called gallocatechin seems to operate like a sunscreen for your eyes defending the retina against harmful UV rays.

According to other researchers, antioxidants such as catechins and vitamin E are expected to protect the delicate tissues of the eye from various eye diseases as well.

10) May Lower Your Risk of Some Types of Cancer

The rates of many cancers seem to be much lower in Asia where green tea is native to many of those countries than other parts of the world [8].

There have been more than 50 epidemiologic studies on the relationship between tea consumption and the risk of cancer that have been published since 2006.

Though the results of these studies can be inconsistent, some show a link between tea consumption and lower risks of cancers such as colon, breast, ovary, prostate, and lung.

Some studies have shown that green tea extracts have some capability of discontinuing the cancer cells from growing. This could possibly be due to its polyphenols and the subgroup called catechin which are the antioxidant properties.

An American study done in 2012 gave polyphenon E which is a green tea extract to 42 patients with chronic lymphocytic leukemia where they were not taking any other type of treatment.

Though it is a small trial, the results were promising and found that the number of leukemic cells in a third of the participants were lessened and their lymph nodes have shrunk.

Also, the polyphenols in green tea such as EGCG, EGC, ECG, and EC are antioxidants that have significant free radical scavenging activity and may guard cells against harmful effects of DNA damage due to oxidative stress.

11) Lowering Your Risk of Alzheimer’s and Parkinson’s

According to one study, green tea consumption which is rich in antioxidants has been linked with a 54% reduction in cognitive decline possibly due to its protection against free radicals and oxidation as we learned before.

One study looked at the effect of green tea on Alzheimer’s found that amyloid plaques that play a role in neurodegenerative disorders and are formed with the binding of certain minerals such as iron, copper or zinc can be prevented with the presence of EGCG.

In another meta-analysis of over 1,418 studies discovered that green tea consumption was associated with a reduced risk of Parkinson’s disease.

However, the consumption of green tea could be beneficial before the onset of these diseases.

12) Could Reduce Inflammation in Arthritis Cases and Promote Bone Health

The higher levels of polyphenols (antioxidants) in green tea are believed to have strong anti-inflammatory properties which reduce inflammation and slow cartilage deterioration.

Studies also have shown that EGCG the polyphenol with potent antioxidant effects in green tea can inhibit the production of molecules that trigger joint damage in people with rheumatoid arthritis (RA) [9].

New research from Hong Kong discovered that green tea, may promote bone health and have the capacity to lower the risk of osteoporosis and other bone diseases.

A catechin in green tea called EGC seems to stimulate the process of an important enzyme that promotes bone growth and EGC also may increase the level of bone mineralization, which strengthens bones.

13) Green Tea May Help You Live Longer

A Japanese study shows those who drank green tea each day tend to have a lower risk of death.

Women who drank 5 or more cups of green tea daily reduced their risk of heart disease by 31% and men who drank the same amount of green tea reduced their heart disease risk by 22%.

On the whole, considering that green tea drinkers having a lower risk of heart disease, strokes and with all the above health benefits we discussed, it is sensible to assume that this beverage could help you live longer.

Any Side Effects of Drinking Green Tea?

Considering the length of time green tea has been in consumption, there are no known side effects of drinking green tea for adults, in general.

However, it’s worth noting a few risks with over-consumption or unique personal conditions:

Just like other types of tea, green tea has a substance called tannins. It can interfere with iron absorption, thus it is recommended drinking green tea at least after an hour of having an iron-rich meal.
Green tea is quite low in caffeine compared to coffee, but if you have severe caffeine sensitivities this is something that you should take into account.
If you’re taking any drugs as blood thinners we would not recommend drinking green tea at the same time due to vitamin K. Though raw tea leaves have high concentrations of vitamin K your brewed cup of tea would have less than 1 mcg of vitamin K per serving which can have a negligible effect if you’re not over consuming.
If you’re taking any green tea supplements they may contain high levels of active substances that may interact with other supplements or medications
Always consult a doctor before having green tea if you’re a patient with renal failure, liver disease, heart conditions or any other major medical issues.

How Much Green Tea Should You Drink?

Many researchers on green tea often suggest having it in moderate amounts of 3 to 5 cups a day.

Drinking more than 5 cups a day may have more risks than benefits and keeping it in moderation with a few cups a day would help you to reap its optimal health benefits.

As you learned, there is a broad range of health benefits you get besides relaxing with a hot cup of green tea. It’s certainly a lot healthier than the most famous black tea in the West.

Make sure you avoid sugar, or other sweeteners and have it in moderation over a long period of time to enjoy all the health benefits!

Now pour that green tea and have a cup of life to feel great!

References

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2855614/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4728665/
https://www.ncbi.nlm.nih.gov/pubmed/25759004
https://www.ncbi.nlm.nih.gov/pubmed/28899506
https://www.ncbi.nlm.nih.gov/pubmed/21248184
https://www.ncbi.nlm.nih.gov/pubmed/24675010
https://www.ncbi.nlm.nih.gov/pubmed/19597519
https://www.wcrf.org/int/cancer-facts-figures/data-cancer-frequency-country
https://www.arthritis.org/living-with-arthritis/arthritis-diet/best-foods-for-arthritis/best-beverages-for-arthritis.php

Best & Healthiest Vegan Bread Brands Review 2018

August 2, 2018 By Dishan Mendis 4 Comments

Well, it’s time to have your real bread & butter (vegan butter of course)!

Since bread is a staple and such a convenient food for vegans, you might as well buy the healthiest you can, so that your body gets all the nourishment it deserves on a regular basis.

In this review, we show the best vegan bread brands and discuss bread quality, nutrition, taste, texture, and other related details.

If you ask a few tips to choose the best & healthiest vegan bread, that would be,

No ingredients from animals
100% whole grain
Good source of protein & iron
Minimum of 2 grams of fiber per slice
No artificial preservatives & ingredients
Ideally 70 calories per standard slice
No more than 4 grams of sugar per slice
Minimum sodium (less than 200 milligrams per serving)
Zero trans fat

But we feel below vegan bread brands have gone even further. Let’s see what they have to offer!

1) Ezekiel 4:9 Organic Sprouted Vegan Whole Grain Bread

Store locator

This seems like a whole grain bread dedicated to vegans with no compromise on nourishment! So vegans rejoice!

Not only it has grains such as wheat, millet, barley, and spelt, but legumes such as soybeans and lentils too.

The beauty about this combination of sprouted grains and legumes is the complete protein it creates. Besides having all the 9 essential amino acids, you get 18 amino acids coming from all the plant sources in this bread.

Being a rich source of protein, iron, and calcium, you’re assured of vital nutrients as a vegan.

They also use a unique slow-bake process, which helps in preserving the natural fiber and bran benefits of grains.

Benefits of Sprouted Whole Grain Bread vs. Regular Whole Grain/Whole Wheat Bread

1) Phytic acid or phytates found in grains are known to be a mineral blocker or enzyme inhibitor. Sprouting breaks down enzyme inhibitors and minimizes the presence of phytic acid. This helps in bread digestion and increased absorption of minerals such as iron, calcium, magnesium, copper, and zinc [1]

2) Sprouting converts starches in grains into simple sugars aiding in digestion and nutrients such as proteins which take more energy to digest can become more digestible.

3) Sprouted grains are typically higher in soluble dietary fiber, total protein, vitamin C, vitamin B2, B5 & B6, total phenolic contents and their antioxidant capacities [2]

Product Details

They use certified freshly sprouted organically grown grains which are verified by USDA authorized certifying agencies
It is free of flour, hence you avoid all the cons of enriched, or refined flour such as increased risk of diabetes, constipation (lack of fiber), and a tendency to eat more (due to a lack of protein and fiber)
Free of genetically modified organisms (GMO’s) and anything artificial (no preservatives or shortenings)
Source of complete protein, zinc, vitamin B6, thiamine, riboflavin, folic acid, niacin, calcium, magnesium, iron, and phosphorus
Excellent source of fiber which would keep you filled giving a great start to your day. According to The American Heart Association dietary fiber when combined with an overall healthy diet, may lower the risk of heart disease, stroke, obesity and type 2 diabetes [3].
No cholesterol, saturated fat and trans fat

Nutrition

1 slice (34g):

80 calories
4g of protein (macronutrient)
15g of carbs (macronutrient)
3g of fiber
4% of iron
4% of vitamin B6

Taste Test

We tried it toasted. It had a very pleasing aroma while toasting. We liked the texture and straight away noticed that it’s quite solid compared to some flimsy whole wheat bread.

No falling apart after toasting and much easier to apply almond butter. It was crunchy, had a nice nutty flavor to it, and delicious keeping us fuller. Though the bread was refrigerated it still tasted fresh!

Do note that since it’s free of preservatives you may find Ezekiel loaves in the frozen food section. Make sure you thaw it before trying to separate the slices as the slices can be a bit brittle being frozen.

Product Life:	Frozen	(0°F)	12 months
	Refrigerated	(45°F)	2 weeks
	Fresh	(75°F)	5 days

Ingredients

2) Dave’s Killer Bread Organic 21 Whole Grains and Seeds (Thin-Sliced & Vegan)

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Store locator

Another best-selling bread brand for vegans with loads of healthy goodness and it really is a killer and ready to rock your world! Loaded with 21 grains & seeds and packed with protein, carbs, fiber, iron, and omega 3.

All of the nutrients, quality & hearty flavor of this bread come without adding extra weight gaining calories to you where each light & thin slice has only 60 calories.

Dave’s Killer Bread is USDA certified and Non-GMO Project Verified which mean all ingredients are free of pesticides, artificial fertilizers, genetically modified organisms (GMOs), ionizing radiation, and food additives.

Product Details

USDA organic & Non-GMO Project Verified
Simple ingredients with no artificial or chemical preservatives and ingredients
Great nourishment with 21 whole grains & seeds
No high fructose corn syrup
No cholesterol, trans fat and saturated fat

Nutrition

1 slice (28g):

60 calories
3g of protein (macronutrient)
12g of carbs (macronutrient)
3g of fiber
12g of whole grains
130mg of omega 3
4% of iron
2% of vitamin B6

Taste Test

There was no issue for us to eat it plain, but we made toasts. We had it with peanut butter and it was crispy, rich in flavor and delicious. The dense consistency, grainy texture, the fiber & protein made us feel fuller which lasted for a long time compared to other common commercial bread.

What’s special is that all the hearty filling and boost come with minimum calories which help maintain weight. What a perfect bread to start your morning!

Storing

Dave’s Killer Bread can be stored at room temperature but can be kept up to 3 months longer if you store it in a freezer wrapped in a second bag. Prevent exposure to direct sunlight, heat, and moisture.

Ingredients

Best Gluten-Free Vegan Bread Brand

3) Bfree Gluten-Free, Vegan, Wheat-Free, Soy-Free, Egg-Free, Dairy-Free, Nut-Free, Sandwich Bread

Store locator

BFree soft white sandwich loaf is a product of Ireland and it’s free from gluten, wheat, soy, nuts, dairy, and eggs, making it suitable for vegans, celiacs or anyone with sensitivities to wheat, soy or nuts.

While being free from all major allergens, there is no compromise on taste, texture or nutrition being a good source of proteins, carbs, fiber, calcium and iron with no cholesterol, trans fat and saturated fat.

It is also a great choice for weight watchers since each slice comes with only 70 calories making it gluten free & guilt free!

Product Details

Certified gluten-free (GFCO) which means wheat free, spelt-free, rye-free, and barley-free.
It’s dairy-free, lactose-free, egg-free, nut-free, and soy-free making it free of major allergens
All the ingredients are non-GMO
Loaded with high fiber, protein, and high in antioxidant vitamin E
It’s low fat, no added sugar and only 70 calories per slice!
No cholesterol, trans fat and saturated fat
Shelf life: 12 months

Nutrition

1 slice (30g):

70 calories
3g of protein (macronutrient)
13g of carbs (macronutrient)
3g of fiber
2% of calcium
2% of iron

Taste Test

Since our taste with regard to gluten-free bread was usually bland and tasteless, our expectations were pretty low on taste. But this brand was no disappointment. The texture was moist, soft and the taste was so real, quite delicious, and there was no cracking and crumbling.

No doubt, one of the best tasting vegan gluten-free bread brands!