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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:

Recommended Posts:

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

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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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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

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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!

Ingredients

References

1 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4325021/

2 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4573163/

3 http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/HealthyDietGoals/Whole-Grains-and-Fiber_UCM_303249_Article.jsp

Coconut Oil Health Benefits, Skin & Hair Uses and Side Effects

July 9, 2018 By Dishan Mendis Leave a Comment

No doubt that coconut oil is one of the most versatile natural oils you can find that is beneficial for cooking, skin, hair and many other uses.

For centuries many countries where coconuts were native have enjoyed the benefits of coconut oil in many forms, as a sunscreen, moisturizer, hair conditioner and for cooking.

Besides its versatility, it is widely available, affordable, has been used for a long time, and natural!

Without further ado, let’s see the whole spectrum of benefits this natural oil has to offer!

Potential Health Benefits of Coconut Oil

1) For Memory & Aid Patients with Alzheimer’s Disease

The difference between the fats in coconut oil and other dietary fats is that coconut oil consists of medium-chain fatty acids (MCFA) whereas other fats mostly come with long-chain fatty acids.

What is unique about medium-chain fatty acids is that they are well metabolized by the liver turning them into ketones. Ketones have been found to be a useful alternative energy source to the brain and could be beneficial to those who are developing or suffering from memory impairment such as Alzheimer’s disease [1]

2) Protect Cells from Oxidative Stress and Fight Against Aging

Virgin coconut oil (VCO) drawn from the raw coconut kernel comes with a lot of polyphenolic antioxidants.

According to studies, polyphenols found in fruits and vegetables may have the capacity to work as an anti-aging compound [2]

Thus, the polyphenols of virgin coconut oil have been recognized as a substance that could protect cells against oxidative stress by regulating cellular antioxidant status [3].

Although the effects of polyphenols may not be fully understood yet, the epidemiological studies on polyphenols have given hope in its ability to reduce risks of chronic human diseases such as cardiovascular diseases, diabetes, infections, hypertension, osteoporosis, asthma and neurodegenerative diseases [4].

3) May Help Prevent and Treat Certain Cancers

In US colorectal cancer, breast cancer and skin cancer are one of the most common types of cancers to be reported.

Coconut oil medium-chain fatty acids (MCFA) consists of capric, caprylic and caproic acids which have displayed a noteworthy fight against human colorectal, skin and breast cancer cells in cell cultures. These experiments have shown the potential of medium-chain fatty acids to prevent or treat these cancers [5]

4) To Improve The Quality of Life for Breast Cancer Patients

In another study breast cancer patients who consumed virgin coconut oil during a six cycle chemotherapy treatment showed substantial changes in their functioning & quality of lives.

The results from the consumption of virgin coconut oil showed that the symptoms could be reduced and many aspects related to body image, future perspective and sexual function can be improved. Certainly, VCO can be considered a good prospect for breast cancer patients who are striving to achieve a positive quality of life [6].

Other Coconut Oil Benefits & Uses

Coconut Oil Benefits for Skin

1) For Your Face

Since coconut oil has natural antibacterial, antifungal, anti-wrinkle, moisturizing properties, and a bit of vitamin E, it is a great option to be used as a nighttime moisturizer which benefits your face. It may also work as a natural barrier to protect your sensitive facial skin.

First, wash your face & neck with a natural face cleanser. Then apply a bit of coconut oil with your fingertips on your face and neck giving yourself a soft massage.

Make sure that you steer clear of your eye area as any contact with your eye can cause painful irritation. Facial skin can vary from person to person, so make sure your facial skin tolerates coconut oil.

2) As a Natural Lip Balm

Again coconut oil is a natural moisturizer and if you’re having chapped, cracked or dry lips, you can benefit from the moisturizing & healing effects of this oil.

You can either apply this oil directly on your lips or make your own lip balm combining coconut oil with cocoa butter or shea butter with aloe vera gel or jojoba oil.

3) For Your Dry Hands

If you’re frequently washing hands, using harsh soaps or exposed to household chemicals you may experience cracked or dry hands.

Coconut oil again can be a great remedy where you can drop a bit of coconut oil to your palms and rub your hands together until they’re well moisturized. Leave it for few minutes until well absorbed and then if you’re feeling greasy wash it and wipe off.

4) Natural Moisturizer for Your Body

Skin being the largest organ of the body it’s only fair that you take good care of it. Coconut oil comes with a lot of saturated fats and these fats may help your skin to locking in its water content keeping it moisturized while preventing any moisture loss from the pores.

You can apply it liberally after a shower to keep your skin supple & hydrated. When using coconut oil for skin, make sure to pay special attention to your dry areas such as the abdomen, arms, hands, elbows, lower legs, and feet.

5) Massage Oil

The anti-microbial, anti-oxidant properties of coconut oil make it a wonderful massage oil to revitalize your body. These properties may enable you in having soft, supple and younger looking skin due to its anti-aging & anti-wrinkle effects.

As you massage your body with coconut oil which is well absorbed to relax your tightened muscles with rubbing & light pressure the muscles are agitated and promote healthy blood circulation.

This can alleviate you with sore muscles, tiredness, and stress giving you total relaxation and rejuvenation.

6) Shaving Cream

Rather than using shaving creams with many chemicals, coconut oil can work as a natural alternative to remove hair from your legs (women) or face (men).

This can also work as a way to moisturize your skin and avoid any cuts or razor burns.

Coconut Oil Benefits For Hair

1) As a Conditioner

Unlike most commercial hair conditioners full of harmful chemicals, coconut oil is a fine hair conditioner that would suit all types of hair.

Many people around the world where coconut was native have been using this natural chemical-free oil for years for good reasons.

Most commercial conditioners tend to work from outside in, but coconut oil is a deep conditioner which works from the inside out where it penetrates the hair shaft and nourishes it with fatty acids, vitamins, and minerals.

Apply some coconut oil on your scalp and massage to stimulate blood circulation while coating your entire hair with it. Now wrap a towel or wear your shower cap and leave it for 1-2 hours. You can then rinse your hair and wash it with shampoo.

The longer you allow coconut oil to penetrate the better, so you may also leave it overnight for best results wrapping your head with a towel, cloth or wearing a shower cap to protect your pillows and clothing.

Watch Smooth & Silky Hair with Coconut Oil Conditioning (video credit: Ariel Lyndsey (CCPL 3.0))

2) Remedy for Hair Loss

According to a study done on three types of oils on the effect those had on hair, coconut oil was the only oil to be found that would remarkably protect damaged & undamaged hair from protein loss.

Coconut oil consists of saturated fat which has lauric acid that shows a lot of harmony with hair proteins and is able to penetrate the hair shaft [7].

As you massage your scalp with this natural conditioner, it stimulates blood circulation and may stimulate the regrowth of damaged hair.

3) To Fight Dandruff

Dandruff can be caused due to dry skin, using shampoo too often, fungus, bacteria or as a response to hair care products.

The medium-chain fatty acids with lauric acid and capric acid in coconut oil tend to provide a solid protection against fungus, viruses, and bacteria that could be the cause of dandruff.

By using coconut oil you can keep your scalp healthier, protect against fungus, bacteria or virus and reduce dryness by moisturizing to put an end to dandruff.

Follow the steps we discussed using coconut oil as a conditioner above.

5) Hair Detangler

If you have long, curly or thick hair, then you may experience knots, tangles resulting in frizzy, puffy hair with breakage & split ends. That’s a struggle no one likes to deal with but that’s where coconut oil, a champion detangler can come to your rescue!

Unlike many other commercial detanglers with harsh chemicals providing short-term solutions, coconut oil is much better as a long-term option as it moisturizes and repairs hair damage, besides working as a detangler.

Use your fingers to remove the tangles while applying the oil towards the ends of your hair. You can easily do this by separating your hair into four parts on your scalp. You can then comb your hair with a wide comb to straighten further. When one part is done tie it gently and repeat the same steps for another section.

Note:

There are odorless coconut oil brands for your hair & skin. If you would like to have it as a supplement for your hair, you can check this coconut oil supplement review.

Potential Side Effects of Coconut Oil

1) Coconut Oil May Increase Your LDL (Bad Cholesterol)

It is true that coconut oil can increase your HDL-C (good cholesterol), but at the same time it increases your LDL-C (bad cholesterol) as well, though not as much as butter (of course we vegans have no issues in that regard) [8]

Therefore over-consumption of coconut oil is not recommended since higher LDL-C can be a risk factor for heart disease.

Two tablespoons a day seem to be the healthy intake that may not put your health at risk.

2) Could Be a Cause for Weight Gain

As you know gaining weight is consistently eating more calories than you need apart from consuming fat. Oils are some of the most calorie–dense foods on the planet.

One tablespoon of coconut oil has 121 calories and that is 6.05 % of your recommended daily calories if you’re a woman (2000 calories for women and 2500 calories for men daily) [9].

Again two tablespoons a day seem to be healthy and have not shown to add any weight.

Few Ways of Consuming Coconut Oil

What makes coconut oil an ideal cooking oil is the fact it has a lot of saturated fatty acids which are extremely stable at high temperatures. Its smoke point is 350°F (175°C) which is better than extra virgin olive oil.

Coconut oil can be a substitute for other oils or butter and can be used for tempering curries, sautéing or stir-frying, to make popcorn, baking, as a salad dressing (combined with other ingredients) or add it to your coffee, tea or smoothie.

Last Thoughts

It’s true that coconut oil could have some health benefits as a cooking oil, but let’s face it, it’s still 99% fat (82% saturated fat) [9] and quite high in calories though not as risky as trans fat or any other saturated fat which has palmitic acid.

Thus like most things in life our sincere advice is to use it in moderation. Studies have shown that taking two tablespoons a day would give you its health benefits without much risks.

Our recommendation is organic virgin coconut oil (ideally cold-pressed) which is the healthier option, but considering high-temperature cooking, various recipe requirements for neutral coconut flavor and price you can decide when to use refined or unrefined (virgin) coconut oil (check our guide here). There are odorless coconut oil brands specifically for your hair & skin as well.

References

1 https://www.ncbi.nlm.nih.gov/pubmed/25997382

2 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2835915/

3 https://www.ncbi.nlm.nih.gov/m/pubmed/28412883

4 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2835915/

5 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4394462/

6 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4176590/

7 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4387693/

8 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4892314/

9 https://ndb.nal.usda.gov/ndb/foods/show/04047

14 Health Benefits of Red Apples and Nutrition Facts

June 2, 2018 By Dishan Mendis 8 Comments

Apples being one of the most consumed fruits in the world, it really makes sense to know all the health benefits apples have to offer.

Steve Jobs used an eaten apple as the logo for a world-renowned brand, Sir Isaac Newton made a quest on gravity due to an apple incident, no doubt, it is a fruit of cultural significance and there is hardly a country where you can’t find an apple!

Not only do apples provide various health benefits, but it is one of the most versatile fruits with many uses if you know what we are talking about considering apple pie, apple cider vinegar, and applesauce to name a few.

Should You Peel Apples or Eat it with The Skin?

You will get a certain amount of nutrition if you decide to peel the skin, though you will most certainly lose a considerable amount of nutrients as well.

While a medium apple with skin has about 4.3 grams of fiber, an apple without skin may have only about 2.1 grams. There is also a notable reduction in vitamin K, vitamin A, vitamin C, carbs, calcium, potassium, and folate [1] [2] if you decide to have only the flesh.

So should you peel it? We wouldn’t recommend it. But if it’s the pesticide that concerns you, we highly recommend opting for organic produce. If that’s beyond your budget, the apples can be soaked in a solution of baking soda & water (1 tsp baking soda per 2 cups of water) for 12-15 minutes. After soaking you can rinse & rub with running tap water. This should remove a significant amount of pesticides from your apples!

Nonetheless, if the skin still keeps you away from eating apples, then by all means you may peel the skin and enjoy the flesh. Well, something is better than nothing!

Nutrition Facts of Red Apples with Skin (1 large 3-1/4″ dia 223g)

Calories 116 DV* = 6%
Carbohydrate 30.8 g DV* = 10%
Dietary Fiber 5.4 g DV* = 21%
Vitamin C 10.3 mg DV* = 17%
Vitamin K 4.9 mcg DV* = 6%
Vitamin B6 0.1mg DV* = 5%
Vitamin A 120 IU DV* = 2%
Vitamin E (Alpha Tocopherol) 0.4 mg DV* = 2%
Potassium 239 mg DV* = 7%
Folate 6.7 mcg DV* = 2%
Calcium 13.4 mg DV* = 1%
Protein 0.6 g DV* = 1%
Magnesium 11.2 mg DV* = 3%
Manganese 0.1 mg DV* = 4%

*Daily Value

Source: USDA

Health Benefits of Red Apples with Skin

1) For Digestive Health

Apples are abundant in fiber and they have a special type of soluble fiber called pectin which has shown to improve digestion.

Pectin has been found to curb diarrhea-causing bacteria and it adds bulk to stools which can alleviate diarrhea.

Further, apple skin comes with a good source of insoluble fiber called cellulose which helps food pass through the digestive tract efficiently. This can ease your constipation.

2) Improve Brain Health

According to some research studies consuming apples has been shown to improve brain health and reduce the risk of diseases such as Alzheimer’s and Parkinson’s.

Quercetin a solid antioxidant found in the apple skin has the capacity to reduce oxidative stress apparently by blocking free radicals that could damage the brain cells

3) Better Skin & Youthful Looks

Apples come with vitamin C which helps in making collagen which is a protein and a crucial component found abundantly in your skin.

Collagen helps in maintaining your skin’s waterproof barrier giving you a better skin complexion and makes you look radiant. Vitamin C is also an important element in strengthening your hair and nails.

4) To Strengthen Your Immune

Apples are rich in vitamin C and other antioxidants which can contribute towards strengthening your immunity.

According to studies, the antioxidant called quercetin in red apples can fortify and boost one’s immune, especially when you’re under stress. The soluble fiber found in apples tends to reduce inflammation and has the properties to strengthen your immune as well.

5) Improve Eye Health

The vitamins such as vitamin C and vitamin A contained in apples are healthy for eyes as these vitamins can protect from fatigue, dryness, and help in treating night blindness while removing free radicals that would help in preventing cataract.

According to some long-term studies, people who have consumed fruits rich in antioxidants such as apples are 10-15% less likely to develop cataract.

6) Reduce the Risk of Heart Disease & Strokes

A new study shows that consuming apples on a daily basis appeared to reduce the levels of LDL (bad cholesterol), and other elements related to plaques and inflammation in artery walls which can help in reducing the risk of heart disease.

In another study, which involved 9,208 men and women demonstrated a strong correlation between the higher number of apples consumed over a 28-year period and having the lowest risk of strokes.

According to a 2013 research study, featured in the American Heart Association’s journal Stroke, shows that for every 7 grams increase of dietary fiber can reduce the risk of first-time stroke by 7%. You get 5 grams of dietary fiber in one large-sized apple.

7) May Help Combat Diabetes

Though carbs can be a cause of increased blood sugar, the carbs in apples are quite different to what you get in your junk food. A medium-sized apple has 25 grams of carbs, but 4.4 grams are fiber which is healthy [3] and has shown to be protective against type 2 diabetes while improving blood sugar control.

Regular consumption of apples has also shown to reduce insulin resistance which can result in lower blood sugar levels.

8) Reduce the Risk of Cancer

One apple gives 17% of the recommended daily amount of dietary fiber which can help in many ways of reducing cancer risk.

Excessive weight can increase the risk of different types of cancers. The role played by dietary fiber to increase the feeling of fullness can in turn reduce excessive eating & weight which could aid in lowering cancer risk.

Flavonoids such as quercetin, triterpenoids, and pectin (gut bacteria can use pectin, a significant part of apples’ dietary fiber to make compounds that can safeguard colon cells) have shown to slow down the development of cancers of the colon, lung, and breast in several stages of cancer development.

9) Weight Loss & Lower the Risk of Obesity

As mentioned before diets high in soluble fiber have been recommended for people who want to lose weight. This fiber attracts water and forms a gel slowing down the digestion which makes you feel fuller longer.

Apples can also fight against obesity with a compound called ursolic acid found in the skin which seems to have the ability to increase a good fat called brown fat that can improve calorie burn.

10) For Healthier Bones

Apples have quite a unique phytonutrient called phloridzin found in the apple skin which can help improve bone density and reduce bone breakdown especially for women after menopause.

They’re also a great natural source of boron, a mineral that plays a key role in building strong bones and lowering the risk of osteoporosis.

11) For Healthier Teeth

Apples are the nature’s natural toothbrush since its fiber and thick skin can work like a scrubbing brush to reduce plaque and build-up to protect your teeth while stimulating the gum.

Eating an apple also produces saliva that can provide a rinse to get rid of bacteria and food particles.

12) To Detoxify Your Liver

A recent study from The University of Iowa reports that a natural substance found in apple peel, ursolic acid, can provide partial protection against fatty liver disease.

Furthermore, apples are rich in pectin & malic acid that can cleanse to remove toxins, cholesterol, and carcinogens from blood to promote a healthier liver.

13) Lower The Risk of Asthma

Having an apple a day may help pregnant women avert asthma and wheezing in their children.

According to a new study, women who routinely consumed apples while they were pregnant had children who were less prone to suffering from asthma or wheezing by age 5 compared with women who rarely ate apples during their pregnancy.

14) May Provide Protection Against Nonsteroidal Anti-Inflammatory Drugs (NSAIDs)

Nonsteroidal anti-inflammatory drugs (NSAIDs) are a type of painkillers and taking them too frequently can cause injury to the lining of your stomach.

While polyphenols found in apple peel can be useful in avoiding or as a treatment for side effects caused by NSAIDs, chlorogenic acid and catechin in apples can also be helpful in reducing the damage to the lining of your stomach due to these drugs.

So next time when you feel too lazy to eat an apple, you now know what a valuable gift nature has given you and these juicy red beauties may just keep the doctor away for certain illnesses and not to be taken for granted!

References:

1 https://ndb.nal.usda.gov

2 https://ndb.nal.usda.gov

3 https://ndb.nal.usda.gov

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