Vegan Universal

  • Basics
    • Why Go Vegan? 6 Reasons
    • Vegan vs Vegetarian
    • Vegan Pros & Cons, Debunking the Myths!
    • Go Vegan and Stay Vegan Forever
    • How to Be Vegan on a Budget
    • Vegan Overall Health Guide
    • Healthy Vegan Diet
    • Vegan Fortified Food
    • Vegan Meat Substitutes
    • Vegan Egg Substitutes
    • Vegan Milk
    • Vegan Cheese
    • Vegan Chocolate
    • Vegan Ice Cream Brands
    • Vegan Garden Guide
    • Vegan Eating Out Guide
    • Best Vegan Restaurants
  • Health
    • Health (intro)
    • Health Benefits of Vegan Diet & Lifestyle
    • Vegan Overall Health Guide
    • Healthy Vegan Diet Plan
    • Vegan Fortified Foods For Nutrition
    • Vegan Protein Sources
    • Medical Check Up for Vegans
    • Supplements Guide
    • Vitamin B12 Health Benefits
    • Should Vegans Take Medicine Due to Animal Testing?
  • Recipes
    • Vegan Pizza
    • Vegan Falafel
    • Vegan Crunchy Chickpeas Snack
    • Vegan Apple Pie
    • Vegan Applesauce Spice Cake
    • Vegan Icing Chocolate Cake
    • Vegan Chocolate Cupcake with Frosting
    • Vegan Blueberry Muffins
    • Vegan Peanut Butter Chocolate Chip Ice Cream
    • Strawberry & Banana Vegan Nice Cream
    • Vegan Chia Chocolate Coconut Pudding
    • Vegan Chocolate Peanut Butter Cups
    • Vegan Strawberry Jam Cheesecake Bites
    • Healthy Vegan Smoothie
  • Animals
    • Animals (intro)
    • Animal Cruelty Facts
    • Facts About Chickens
    • Facts About Pigs
    • Facts About Cows (Cattle)
    • Farm Animal Sanctuaries-USA
  • Documentaries
    • Best Vegan Documentaries
    • 50 Vegan Documentaries
    • What The Health Review
  • Reviews
    • Vegan Fortified Foods
    • Vegan Meat Brands — 40 Plus Products!
    • Vegan Milk Brands
    • Vegan Cheese Brands
    • Vegan Chocolate Brands
    • Vegan Bread Brands
    • Vegan Ice Cream Brands
    • Vegan Cookie Brands
    • Vegan Supplements
      • Vegan Supplement Brands
      • Garden of Life Meal Replacement Powder Review
    • Vegan Protein Powder
      • Garden of Life Sport Organic Plant Protein Powder Review
      • Garden of Life Raw Organic Vegan Protein Powder Shake & Meal Replacement Review
    • Best Multi-Purpose Blenders
  • Guest Posting
  • Shop
  • About
  • Contact Us

10 Health Benefits of Tofu & Nutrition Facts

November 7, 2018 By Dishan Mendis Leave a Comment

10 Health Benefits of Tofu & Nutrition Facts

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.

Pinterest Pin: 10 Health Benefits of Tofu & Nutrition Facts

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:

  • Best Vegan Protein Sources
  • Vegan Meat Substitutes for Beef, Pork, Chicken, etc. — 40 Plus Products!
  • Vegan Egg Substitutes for Egg Dishes and Vegan Baking
  • Vegan Cheese Brands

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

Filed Under: Diet Tagged With: health benefits, soy products, tofu, vegan diet, vegan health

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

September 26, 2018 By Dishan Mendis 4 Comments

Best Herbal Medicine (Alternative Medicine), Benefits, Side Effects and Buying TipsWe 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 (coneflowers)–Best Herbal Medicine (Alternative Medicine)

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

  1. For common cold & flu
  2. Boost the immune system
  3. Healthy cells
  4. Fight cancer
  5. To alleviate pain
  6. For constipation
  7. Control blood sugar
  8. Manage anxiety
  9. Reduce inflammation
  10. Fights infection such as bloodstream infection, urinary tract infection, vaginal yeast infection, genital herpes, gum disease, malaria, syphilis, and typhoid.
  11. 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

  1. A natural antibiotic and can fight against the cold & flu
  2. Maintains blood pressure
  3. Reduces the risk of heart disease by lowering total and LDL cholesterol
  4. May help prevent Alzheimer’s disease and dementia
  5. Combats cancer
  6. For diabetes
  7. Support physical activity
  8. Assists in reducing lead & other toxicity
  9. Helps protect against liver injury due to alcohol
  10. 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

  1. Aid digestion
  2. As a treatment for various forms of nausea: seasickness, nausea due to chemotherapy & surgery, and morning sickness
  3. For common cold & flu
  4. 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
  5. Applied on skin to prevent insect bites
  6. For cardiovascular health: reduce cholesterol & lower the risk of blood clotting
  7. Maintain healthy blood sugar levels
  8. May inhibit cancer growth
  9. 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–Best Herbal Medicine (Alternative Medicine)

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

  1. Improves relaxation and relieves anxiety and depression
  2. Better sleep quality and may treat insomnia
  3. For digestive health & stomach aches
  4. Protection against certain types of cancer
  5. Blood sugar control
  6. For heart health
  7. Boosts immune health
  8. For healthy skin, reduces acne, and works as a treatment for cuts, wounds, ulcers, and sunburn
  9. Reduces the risk of muscle spasms and menstrual pain
  10. Protection against bone loss and osteoporosis
  11. Reduces inflammation and may work as a pain reliever for arthritis
  12. Treats symptoms of cold
  13. 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 (bachelor's buttons)–Best Herbal Medicine (Alternative Medicine)

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

  1. For common cold
  2. For migraine and headaches
  3. Potential to combat cancer
  4. Mitigate irregular menstrual periods
  5. Applied on the skin for psoriasis, dermatitis, to kill germs, for itching and to prevent insect bites
  6. Lower the risk of heart attacks or strokes
  7. For arthritis
  8. To treat allergies, asthma, ringing in the ears (tinnitus), diarrhea, upset stomach, intestinal gas, intestinal parasites, and liver disease
  9. For dizziness, nausea, and vomiting
  10. For infertility and prevention of miscarriage
  11. 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 (ginkgo/maidenhair tree)–Best Herbal Medicine (Alternative Medicine)

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

  1. Fights free radicals
  2. Protection against inflammation
  3. Improves blood circulation and heart health
  4. May enhance brain function and memory
  5. Lowers anxiety and depression
  6. Improves sleep quality
  7. Treats headaches and migraines
  8. May treat symptoms of asthma, chronic obstructive pulmonary disease (COPD/lung disease) and premenstrual syndrome (PMS)
  9. For sexual dysfunction and increase sexual energy
  10. Improvements in vision
  11. 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 (tulasi/tulsi)–Best Herbal Medicine (Alternative Medicine)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

  1. Reduce stress, anxiety and shown to have properties similar to antidepressant drugs
  2. Aid in sleeping
  3. Relieve from fever, headache, cold, cough, and flu
  4. Useful in treating respiratory issues like bronchitis, asthma, etc.
  5. Lower the risk of cancer
  6. Boost heart health by lowering cholesterol and slow down blood clotting
  7. Help reduce your blood sugar and insulin resistance
  8. Enhance metabolism
  9. Reduce tissue damage, inflammation, and joint pain
  10. Works as a painkiller, and has antibacterial, antiviral, and antifungal effects
  11. May fight against infections such as wounds, mouth ulcers, stomach ulcers, keloids, acne, and ringworms
  12. For oral health
  13. Counter sexual issues and exhaustion
  14. Work as an insect repellant and treat insect bites, snake bites and scorpion stings
  15. 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–Best Herbal Medicine (Alternative Medicine)

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

  1. Protect against neurological disorders and treat Alzheimer’s and Dementia symptoms
  2. Helps with depression
  3. Lowers blood glucose and treats diabetes symptoms
  4. Reduces total cholesterol
  5. Aids with digestive issues, loss of appetite, gas, and heartburn
  6. Controls inflammation
  7. Helps in reducing body weight and combats obesity
  8. For painful menstrual periods
  9. 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–Best Herbal Medicine (Alternative Medicine)

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

  1. Relieve from the symptoms and treats indigestion
  2. 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
  3. Improves breathing and can provide relief from cold and flu symptoms
  4. Use it for hangovers by consuming peppermint with tea. It could remove accumulated gas and ease stomach pain and decrease nausea
  5. Mint is a good source for eye health and night vision
  6. Peppermint tea and chewing mint leaves could fight bacteria that causes bad breath and improve oral health
  7. 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–Best Herbal Medicine (Alternative Medicine)

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

  1. For treating mild to moderate depression
  2. For symptoms of menopause
  3. As a treatment for wounds, bruises, burns, skin irritations, and sores
  4. Fights against inflammation
  5. May have anti-tumor activity and anti-cancer properties
  6. 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).

Pinterest Pin: Best Herbal Medicines (Alternative Medicine), Benefits, Side Effects and Buying Tips

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:

  • https://www.americanherbalistsguild.com/
  • https://www.naturopathic.org/
  • http://abc.herbalgram.org/site/PageServer

Recommended Posts:

  • Health Benefits of Green Tea
  • Health Benefits of Kale
  • Health Benefits of Spirulina
  • Health Benefits of Vegan Diet
  • Health & Food Industry Related Documentaries

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.

Filed Under: Diet, Health Tagged With: health benefits, herbal medicine, herbal tea, tea, vegan diet

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

September 10, 2018 By Dishan Mendis Leave a Comment

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


Improve Brain Health with Green TeaOur 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


Healthy Skin with Green TeaDrinking 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.

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


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!

Recommended Posts:

  • Health Benefits of Vegan Diet
  • Guide to Healthy Vegan Diet and Fitness
  • Health & Food Industry Related Documentaries
  • Health Benefits of Turmeric

References

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

Filed Under: Diet, Health Tagged With: beverages, health benefits, tea, vegan diet

  • « Previous Page
  • 1
  • 2

Follow us

Books (Veganism, Animals, Health)

Documentaries (animals, health, environment)

Vegan Cookbooks

Kitchen Appliances

Copyright © 2023 Vegan Universal™

Disclaimer: This website (veganuniversal.com) is for informational & educational purposes only and not to be considered as professional advice. While every attempt has been made to rely upon reliable sources and verify the information provided here, the publisher nor its authors, editors cannot assume any responsibility for errors, inaccuracies, completeness, omissions, irrelevance or damages, injuries, illnesses or any other liability arising out of the use of published content. We strongly advise considering your own health/personal conditions before making use of the published content. Before beginning any regimen it is sensible to seek the advice of a licensed professional.
We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. This assists in making this website sustainable while continuing to create useful & valuable content (refer our affiliate disclosure).
  • Privacy Policy
  • Terms of Use
  • Disclaimer
  • Legal
  • Affiliate Disclosure
  • Guest Blogging
  • About
  • Contact Us