Category: Food

The mullein plant has been around for more than a thousand years. While it’s not exactly widely known unlike dandelions or chamomile, mullein stood the test of time because it offers plentiful benefits that lead to its cultivation.

It’s commonly used as an herbal remedy for minor and serious inflammatory issues, such as coughs, colds, flu, and even bronchitis and tuberculosis. If you’re seeking an herbal alternative for the inevitable bouts of the flu, the Mullein leaf is definitely worth looking into. 

But first, let’s get to know more about the organic mullein!

What is Mullein?

Also known as the Candleflower or Adam’s Flannel, the mullein (Verbascum thapsus) is common biennial plant that can be recognized by its fuzzy leaves and yellow flowers. The plant grows its flowers in an upwards direction, forming a tower that can grow up to 8 feet. This plant is native to Europe, Northern Africa, and Asia, and was brought to the Americas in the early 18^th century. 

The name Mullein comes from the Latin word “Mollis”, which describes the texture of its leaves perfectly, as it translates to “soft”.

The earliest recorded medicinal use of Mullein is 2000 years ago, when the Greek physician Dioscorides prescribed it as a treatment for pulmonary conditions (meaning it affects the lungs) and other ailments such as constipation, convulsions, toothaches, and scorpion stings. ^[1] 

In much recent history, mullein was used as torches inside mines during the California gold rush in 1849. The tall and cylindrical form of its stems helped it sustain flames for long periods of time. 

Nowadays, mullein is used mostly as an herbal remedy with its essence extracted from its leaves and flowers. Every part of the mullein plant has its own uses — but for now, we’ll be focusing on what its leaves can offer. 

7 Benefits of Organic Mullein Leaf

1. It soothes respiratory conditions

The Mullein’s power to treat a variety of respiratory conditions has been known for centuries. As for its validity, numerous studies have been conducted to find out how mullein does this. 

According to research, mullein leaves are rich in saponins which are chemical compounds believed to be the source of the plant’s effectiveness in soothing respiratory conditions such as bronchitis, dry coughs, colds, flu, and sinusitis. 

Mullein also contains approximately 3% mucilage, which is believed to be the reason why mullein extract is so effective in soothing irritated membranes.^[2]

This means that the consumption of mullein has the ability to restore damaged lungs, especially for heavy smokers that are experiencing lung congestion. In fact, mullein is used in folk medicine as a remedy for congested lungs, and it was done so by smoking dried mullein leaves (we don’t recommend this, though!).

If you have serious respiratory issues, refrain from using mullein as primary treatment. Instead, it should be used as a complementary therapy to damaged lungs, or as an herbal relief to minor inflammatory issues.  

2. It has antibacterial properties

In one study, it was found that mullein extract contains antimicrobial properties. It was effectively able to fight against bacterial strains such as the Bacillus cereus.^[3]  In another laboratory test, mullein was found to be potent against the following strains: Klebsiella pneumoniae, Staphylococcus aureus, Staphylococcus epidermidis and Escherichia coli – popularly known as E coli.  ^[4]

The potency of mullein extract as an antiseptic opens entirely new possibilities in how it can be used. More human studies are yet to prove what more it can offer. But for now, it’s safe to say that mullein makes a great preventive measure against various bacterial diseases.

3. It has antiviral properties

Aside from antibacterial properties, mullein also has antiviral properties. In one study, the plants typically used in Nepalese traditional medicine, mullein included, was tested for antiviral properties. it was found that mullein extract “exhibited strong anti-influenza viral activity”^[5]

Another study was also able to prove that the ethanolic extract of mullein was effective against pseudorabies, a contagious virus that causes lethal problems in swine.^[6]

More human tests are yet to be done on its antiviral efficacy, but so far mullein has proven itself a powerful and an all-natural candidate for fighting viral infections.

4. It may help improve your sleep quality

If you often have a hard time sleeping or diagnosed with a sleeping disorder, mullein might be your next best friend. 

Mullein tea and extract was found to have relaxant and sedative properties^[7][8] which may help induce sleep. It may be able to help the body relax in a similar way chamomile and lavender does. However, more research has yet to be made to confirm the potency of its effects on humans.

5. It can promote healthy digestion

In traditional Mexican medicine, mullein had been used as a remedy for diarrhea and constipation.^[9] Its anti-inflammatory and antioxidant properties help soothe digestive disturbances and promote a healthy bowel movement. 

6. It can help soothe joint and muscle pains

The regenerative and anti-inflammatory properties of the mullein are capable of relaxing strained muscles and injured joints. As an example of its relaxant effects on the muscles, one laboratory study tested mullein extract on rabbit intestines, which found that it was able to soothe artificially induced contractions. 

While this effect has not yet been scientifically tested on humans, mullein had been used for this purpose for centuries now.

7. It can treat ear infections

Thanks to its potent antiseptic properties, mullein is even used as an alternative treatment for ear infections. In 2003, 171 children who were suffering from otalgia (ear pain) were treated with oil containing mullein extract and other herbal sources. Within three days, it was reported that the pain was significantly reduced, and even more than in children that were treated with amoxicillin. ^[10]

Best Ways to Incorporate Mullein into Your Diet

As it is best known as an herbal remedy, mullein comes in different forms that can be found in your local pharmacy. Some would say it possesses a rich, slightly sweet herbal taste, which can be expected from something plant derived. 

Here are some of the easy and accessible ways you can consume mullein:

Mullein Tea

One of the purest ways to consume mullein tea is by enjoying it as a tea. Mullein tea bag are available in most stores, but if you prefer drinking loose-leaf tea, dried mullein leaves are also available for purchase.

To make loose-leaf mullein tea, simple boil a handful of dried mullein leaves in a cup of boiling water. Let is steep for 15-20 minutes, then make sure to strain while pouring to prevent irritating your throat with the leaves. You can also add some raw honey, cinnamon, lemon, and/or sugar to make it more palatable.

Mullein Powder

Mullein leaf is also sold in a pulverized form, which is only used for tea and it’s not recommended to use them for other culinary purposes.

Mullein capsules

Mullein extract also comes in capsule form if you’re not able to drink it regularly as a tea. Before taking mullein capsules as an everyday supplement, consult your doctor first especially if you are currently taking prescription/maintenance medicine, as the compounds present in mullein may interfere with your medication.

Growing Mullein

Another interesting way to consume mullein is to grow them yourself. It’s very easy to grow – in fact, it was once considered roadside weed before its medicinal effects became widely known. 

It thrives best in temperate climates and prefers dry soil and needs a lot of sunlight to grow. Every part of the mullein plant, including its roots, have some sort of medicinal use. You might want to consider growing this plant if you want nothing wasted in your edible garden!

Precautions

So far, the only known danger of the mullein plant is that it may cause contact dermatitis, especially among people who have sensitive skin or have preexisting allergies to other plants.

Aside from that, the mullein is generally safe for consumption. However, pregnant women and children should avoid consuming it therapeutically, as its effects on developing babies and young children have not yet been confirmed. 

Before purchasing mullein leaves or teabags, always make sure that you’re getting it from a reputable source that does not grow mullein in polluted areas. Like all plants, mullein soaks up everything around it.

Always remember to talk to your doctor first if you’re planning to include a certain herbal remedy, such as mullein, in your diet!

Summary

The mullein is an amazing plant that stood the test of time thanks to its medicinal and therapeutic uses. Like most superfoods, it has powerful antibacterial and antiviral properties that were proven in tested in some scientific studies. Respiratory conditions, digestive problems, and insomnia are just some conditions that mullein had been used for especially in traditional medicine. 

References

[1] Quinlan FJ. A Note upon the Use of the Mullein Plant in the Treatment of Pulmonary Consumption. Br Med J. 1883;1(1152):149-150. doi:10.1136/bmj.1.1152.149

[2] Wichtl, M. (2004). Herbal drugs and phytopharmaceuticals: a handbook for practice on a scientific basis (No. Ed. 3). Medpharm GmbH Scientific Publishers.

[3] Mahdavi, S., Amiradalat, M., Babashpour, M., Sheikhlooei, H., & Miransari, M. (2019). The antioxidant, anticarcinogenic and antimicrobial properties of Verbascum thapsus L. Medicinal chemistry (Shariqah (United Arab Emirates)), 10.2174/1573406415666190828155951. Advance online publication. https://doi.org/10.2174/1573406415666190828155951

[4] Turker, A. U., Camper, N. D., & Gurel, E. (2001). In vitro culture of common mullein (Verbascum thapsus L.). In Vitro Cellular & Developmental Biology-Plant, 37(1), 40-43.

[5] Rajbhandari, M., Mentel, R., Jha, P. K., Chaudhary, R. P., Bhattarai, S., Gewali, M. B., Karmacharya, N., Hipper, M., & Lindequist, U. (2009). Antiviral activity of some plants used in Nepalese traditional medicine. Evidence-based complementary and alternative medicine : eCAM, 6(4), 517–522. https://doi.org/10.1093/ecam/nem156

[6] Escobar, F. M., Sabini, M. C., Zanon, S. M., Tonn, C. E., & Sabini, L. I. (2012). Antiviral effect and mode of action of methanolic extract of Verbascum thapsus L. on pseudorabies virus (strain RC/79). Natural Product Research, 26(17), 1621-1625.

[7] Ali, N., Ali Shah, S. W., Shah, I., Ahmed, G., Ghias, M., Khan, I., & Ali, W. (2012). Anthelmintic and relaxant activities of Verbascum Thapsus Mullein. BMC complementary and alternative medicine, 12, 29. https://doi.org/10.1186/1472-6882-12-29

[8] Turker, A. U., & Gurel, E. (2005). Common mullein (Verbascum thapsus L.): recent advances in research. Phytotherapy Research: An International Journal Devoted to Pharmacological and Toxicological Evaluation of Natural Product Derivatives, 19(9), 733-739.

[9] Rodriguez-Fragoso, L., Reyes-Esparza, J., Burchiel, S. W., Herrera-Ruiz, D., & Torres, E. (2008). Risks and benefits of commonly used herbal medicines in Mexico. Toxicology and applied pharmacology, 227(1), 125–135. https://doi.org/10.1016/j.taap.2007.10.005

[10] Sarrell, E. M., Mandelberg, A., & Cohen, H. A. (2001). Efficacy of naturopathic extracts in the management of ear pain associated with acute otitis media. Archives of pediatrics & adolescent medicine, 155(7), 796-799.

The rhubarb is a common vegetable widely known for its sour taste. While it is popularly used as either a vegetable or a dessert’s key ingredient (think rhubarb pie), the humble rhubarb is actually rich in minerals, vitamins, and organic compounds that have therapeutic use. 

Let’s get to know more about this superfood.

What is Rhubarb?

The rhubarb is a plant cultivated all over the world. While it’s typically used as a vegetable in Europe and North America, it’s been used for centuries as a popular laxative (thanks to its high fiber content) in China and the Middle East.

The rhubarb thrives in colder temperatures, thus it is commonly grown in the mountainous regions of Northeast Asia – specifically in China, where it originated. Originally, its roots were harvested for medicinal use. It eventually spread throughout Europe through the Silk Road and finally reached the Americas through European colonization. 

It is even said that Thomas Jefferson – the third president of the United States – was a fan of the organic rhubarb, adding it to his extensive garden of herbs and vegetables.^[1]

Its distinct flavor has made rhubarb a standout produce during colder seasons. However, what a lot of people don’t know is that the rhubarb is a potent source of vitamins and minerals.

Here are just some of the benefits of rhubarb you might not have heard about.

7 Benefits of Organic Rhubarb

1. It can help fight off cancer

Physcion (also known as parietin), the compound which gives rhubarb stems its distinct red color, has been tested as an anti-cancer remedy. In one animal study, physcion was found to have killed 50% of leukemia cells within two days. A modified form of physcion was also found to be successful in reducing tumor growth among mice that have been injected with human cancer cells. ^[2]

While these results are indeed promising, scientists advise against relying on rhubarb as a primary treatment for cancer, as more human studies are yet to be conducted. But as rhubarb is perfectly safe for consumption, it wouldn’t hurt to add it to your diet as a preventive natural supplement!

2. It can lower cholesterol levels

Rhubarb stalks are a rich source of fiber. For every 100 gram serving of organic rhubarb, you’ll get approximately 1.8g of fiber. In one clinical study, men who have high cholesterol were made to consume 27 grams of rhubarb stalks daily. After one month, it is reported that their total cholesterol level dropped by 8% and bad cholesterols (LDL) dropped 9%.^[3] This makes rhubarb a great supplementary source of fiber. Ideally, rhubarb stalks should also be eaten with other fiber-rich foods for a balanced diet. 

This also means that organic rhubarb is great for heart health: the lower cholesterol levels attained from consuming rhubarb will help unclog arteries and lower blood pressure levels. 

3. It protects your brain from damage

Rhubarb is one of the many antioxidant dense superfoods. This makes rhubarb capable of fighting off free radicals, the unstable atoms that cause damage and degeneration in our cells, including the ones belonging to our nervous systems. 

Rhubarb is also rich in vitamin K, which limits damage to our brain cells. In one study, rhubarb extract was tested on neuronal cultures from rat embryos, which was found to decrease radiation-induced actate dehydrogenase release and DNA fragmentation. These two processes accelerate apoptosis (programmed cell death, which happens at the end of the cellular life cycle).^[4]

This protective property of the rhubarb makes it a potential fighter against neurodegenerative diseases like Alzheimer’s, Dementia, and Parkinson’s. The fact that it can fight against oxidative stress means that consuming rhubarb can help preserve our ability to memorize and retain information.

4. It aids in weight loss

As mentioned earlier, rhubarb is a great source of fiber which effectively lowers cholesterol levels. From this alone, rhubarb can help accelerate the weight loss process. 

Aside from that, rhubarb is rich in catechins, a known metabolic booster that can also be found in green tea. Its laxative property is also another trait which makes it a perfect weight loss companion.

So if you think you’re losing weight too slowly, perhaps adding rhubarb to your diet can help!

5. It fights off premature skin aging

One of the many antioxidants you can get from rhubarb is Vitamin A – a natural compound that is known to slow down the aging process by neutralizing free radicals. By preventing damage from free radicals, rhubarb will help you maintain youthful and glowing skin.

Rhubarb also has antifungal and antibacterial properties, protecting the skin from infection. In fact, rhubarb has long been used in folk medicine as a topical cure for skin infections. 

6. It can be used as a natural hair dye

Rhubarb also contains oxalic acid, a compound that is capable of giving a light brown or blonde hue to hair. For people whose hair is already colored, oxalic acid can make your hair color last longer, much like purple shampoos. This makes rhubarb a perfect solution for people who want color but is sensitive to chemicals typically included in hair dyes/bleach. 

To use rhubarb as hair dye, simply add three tablespoons of rhubarb root in 2 cups of boiling water. Let this mixture rest overnight. Afterwards, strain this mixture, and rinse your hair with it to achieve an all-natural hair color. 

7. It relieves constipation and other stomach problems 

This is what rhubarb is best known for and one of the reasons why it was first cultivated in ancient China. 

It’s widely used as treatment for constipation, since its high-fiber content can help ease digestion. In one study conducted in China, burn patients were treated with rhubarb to assess its efficacy in easing abdominal discomfort and promoting a healthy digestion process. It was found that rhubarb also had the ability to protect the intestinal wall with an increased secretion of gastrointestinal hormones. ^[5]

So not only does rhubarb induce normal digestion, but it also protects the intestinal wall from external damage. If you have a sensitive stomach, you can perhaps look into rhubarb as a beneficial addition to your diet.

Best ways to incorporate Organic Rhubarb in your diet

As rhubarb has been known and used for centuries now, there are plentiful ways to make use of this superfood. Just an extra word of caution: only the STALKS AND FLOWERS of the rhubarb can be eaten, and its leaves are considered poisonous.

If you don’t have an idea of how it tastes: rhubarb has an extremely sour taste, which is why it is typically prepared with lots of sugar.

Here are some examples of how you can easily incorporate Rhubarb in your diet:

It can be eaten raw

This is one of the healthiest ways to consume rhubarb, as no nutritional value will be lost from extra food processing. To make its sour taste bearable, you can dip rhubarb in sugar and other sweet ingredients, such as honey, syrups, or nectar.

As an ingredient

The most common way to consume organic rhubarb is as an ingredient in various types of food and dessert.

As an example, some chefs love using rhubarb as a sauce to various meats – salmon, trout, roast chicken, turkey, duck, and pork chops. It is said that the sourness of rhubarb complements the savory flavor of meats very well. 

Rhubarb can also be added to salads for an interesting variety of flavor. It is also recommended to roast rhubarb stalks with sweeteners (honey, sugar, or syrup) first to tone down its sourness.

Lastly, for those with a sweet tooth, rhubarb can be enjoyed as a pie, tart, or as a smoothie. Its berry-like zing allows it to be prepared like strawberries and blueberries (although it can be a bit more bitter and sour than usual). 

There are a lot of recipes including rhubarbs available on the internet. But to get you started, here’s a  strawberry rhubarb smoothie recipe (from GreenBlender.com)^[6] that’s made from accessible ingredients:

Ingredients

• 1 banana – peeled
• 1 cup strawberries
• 1/4 cup rhubarb – chopped
• 1 tsp lucuma powder
• 1/4 cup raw cashews
• 1 cup water
• 1 cup ice

Simply toss these ingredients in a blender and you’re set to drink this delicious and healthy smoothie!

Rhubarb capsules

If you’re unable to make most of these rhubarb recipes or if they’re not always available, rhubarb extract can also be consumed through capsules. Consult your doctor first if you’re thinking of taking them as daily supplements – some compounds present in rhubarb may interfere with other prescriptions, or you may have an allergy to rhubarb.

Precautions

While the rhubarb is generally a harmless plant (except for its leaves… that we would like to stress, is highly poisonous!), it’s safe for adult human consumption daily. However, like most foods, excess consumption may lead to undesirable side effects. Rhubarb may trigger diarrhea or constipation when consumed excessively.

Children and pregnant women should also avoid consuming rhubarb, as the trace amounts of oxalic acid is harmful for children below 4 years of age.

Oxalic acid may also aggravate kidney stones and various liver conditions.

Summary

Rhubarb is a superfood deserving of the title. It’s packed with antioxidants, vitamins, and minerals that can help the body fight off diseases like cancer or Alzheimer’s. It’s also proven (for centuries) to help with minor conditions like constipation, diarrhea, and can be used as a topical treatment for skin conditions. 

But like everything good in this world, too much of something – even rhubarb – can be a bad thing. Children, pregnant women, and people with preexisting liver and kidney conditions should avoid consuming too much rhubarb as it can be harmful to them.

References

[1] Betts, E. M. (1953). Thomas Jefferson’s farm book with commentary and relevant extracts from other writings. Amer. Philosophical Soc., Univ. Va. Press, Charlottesville.

[2] “Claims rhubarb pigment ‘could help cancer crumble’.” (2015, October 20). Retrieved from: https://www.nhs.uk/news/cancer/claims-rhubarb-pigment-could-help-cancer-crumble/

[3] Goel, V., Ooraikul, B., & Basu, T. K. (1997). Cholesterol lowering effects of rhubarb stalk fiber in hypercholesterolemic men. Journal of the American College of Nutrition, 16(6), 600–604.

[4] Lu, K., Zhang, C., Wu, W., Zhou, M., Tang, Y., & Peng, Y. (2015). Rhubarb extract has a protective role against radiation-induced brain injury and neuronal cell apoptosis. Molecular medicine reports, 12(2), 2689–2694. https://doi.org/10.3892/mmr.2015.3693

[5] Meng, Y. B., Lei, J., Hao, Z. M., & Cao, R. L. (2011). Zhonghua shao shang za zhi = Zhonghua shaoshang zazhi = Chinese journal of burns, 27(5), 337–340.

[6] “Strawberry Rhubarb” (n.d.) Retrieved from: https://greenblender.com/smoothies/recipes/strawberry-rhubarb

You might’ve seen what most people call the “unicorn drink” or heard of this mysterious dark green powder that people use to create unique desserts. What you probably didn’t know is that dark green powder is actually spirulina, a blue-green algae.

Over the years, organic spirulina is dubbed as the “miracle of the sea” and has taken the internet by storm because of its numerous uses, health claims, and other helpful properties.  A 1-tablespoon or 7-gram serving of dried spirulina has been found to have only 20 calories, and a ton of vitamins and minerals, including 8 milligrams (mg) of calcium, 2 mg of iron, and 14 mg of magnesium. ^[1]

Because of these benefits, the miracle of the sea has been under the spotlight of nutrition and health enthusiasts for a while now.

What is Organic Spirulina?

Spirulina, a type of blue-green microalgae and a superfood, packs a punch because of its high nutritional content. ^[1] It is usually taken as a supplement and is commonly used to make the trendy green lattes you often see online. ^[2]

Spirulina has made its mark centuries ago thanks to its nutritive properties and health benefits. Endemic to places with subtropical climates, spirulina (also called pond scum) naturally grows in oceans and salty lakes. It has also been considered as a plant once as it is rich in plant pigments and because of its photosynthetic abilities. ^[3]

According to Dr. Edward Group of Global Healing Center, there are three popular species of algae (among thousands!): spirulina, AFA, and chlorella. Dr. Group stated that these three have very high nutrient and vitamin content, including calcium, zinc, and potassium. ^[2]

7 Benefits of Organic Spirulina

Spirulina is unlike other trendy food that you find on your Instagram feed. Just like other superfoods, spirulina has a variety of different vitamins, minerals, and antioxidants. 

Here are just some of the helpful benefits that spirulina can help you with to stay in shape and well-nourished:

1. It Is Full Of Nutrients

Spirulina, like other superfoods, is chock full of vitamins and minerals. It has vitamins B1, B2, and B3. It is also known for its mineral content, which includes iron, magnesium, and potassium. ^[2] Not only that, spirulina also contains calcium, vitamin C, and phosphorus. ^[1] Spirulina is so nutrient-dense for such a small serving, making it a superfood worthy of adding to you diet. ^[2]

2. It Helps In Weight Loss And Weight Management

Because of its low-calorie content, spirulina is known as a helpful supplement to losing and managing weight. It can help individuals lose weight without having to deprive themselves of the nutrition they need. Spirulina also has l-phenylalanine, an amino acid which helps suppress one’s appetite. ^[2] It can help individuals lose weight without depriving themselves of the nutrition they need. 

A study conducted in 2016 showed that within a span of three months, people who were overweight and regularly consumed spirulina had improved their body mass index (BMI). ^[1]

Moreover, spirulina boosts a person’s metabolism. This is linked to higher energy levels and an increased calorie burn which helps weight loss. In 2014, a study found that people who were given 6 g of spirulina every day lost weight and experienced better metabolic processes. _[1]

3. It Helps Reduce Blood Pressure

Because of its antioxidant properties, it was also found that spirulina increases blood flow, which in turn, aids in the reduction of high blood pressure. This superfood is known to help increase the body’s nitric oxide production which assists in widening the blood vessels, making blood flow easier. ^[2]

It has also been found in 2016 that individuals who were overweight and hypertensive experienced reduced blood pressure after consuming spirulina regularly for three months. ^[1]

Additionally, organic spirulina is said to help in reducing cholesterol levels. In a 2016 study, it was found that spirulina helped reduce total cholesterol and lower low-density lipoprotein (LDL) or bad cholesterol, while increasing high-density lipoprotein or good cholesterol. ^[1]

Another study conducted in 2013 showed similar results, where individuals who consumed 1 gram of spirulina a day for three months experienced reduced cholesterol levels. ^[1]

4. It Boosts The Immune System

Because of the phycocyanin content of this blue-green algae, it can fight bodily damage that occurs in the cells. A small dose of spirulina can add extra protection for your immune cells, making you breathe a little better when you feel like a cold’s coming to pay you a visit. ^[2]

5. It May Help Improve Mental Health

A study conducted in 2018 has found that spirulina can potentially treat mood disorders. This is because this powerful substance is said to contain tryptophan, an amino acid which induces the production of serotonin^[4], a chemical belonging to the group of one of the happy hormones. ^[1] This chemical aids in mood regulation, which makes it an important player in mental health processes^[4].

Mental health conditions, including depression and anxiety, are often linked to a reduced level of serotonin. Because of spirulina’s tryptophan content, it can be used by people with mental health conditions to maintain good serotonin levels and maintain mental well-being. 

6. It Helps Fight Allergies And Symptoms 

According to a study conducted in 2009, spirulina is said to help in the treatment of allergic rhinitis (also known as nasal allergies). Prior to this, another study with the same premise proved spirulina to be effective. It was found that individuals with allergic rhinitis who consumed spirulina experienced improvement in the symptoms of nasal allergies, including sneezing and itching. ^[5]

It has also been found that a dose of 2 grams a day will help keep individuals from getting a runny nose.^[2]

7. It Helps In Managing Diabetes

A 2018 study suggests that individuals with type 1 and 2 diabetes can be helped by spirulina. It was found that high fasting blood sugar levels, which is a common diabetes problem, were lowered through the supplementation of spirulina. ^[1]

It has also been found that spirulina may help in treating Type 1 Diabetes because of its antioxidant effects. ^[1]

Best ways to incorporate Spirulina into your diet

Aside from its vibrant color which you can use to make your own “unicorn drink” or blue-green latte, spirulina offers other methods so that individuals can safely incorporate the superfood in their diet. 

Now, you might be asking: “How do I consume spirulina?”. After all, algae is probably one of the least things you could think of eating. 

Here are two accessible and easy ways to incorporate spirulina in your diet:

As a powder

This is probably the most common way to consume this superfood. Spirulina is often sold as powder, which you can add to smoothies (for that beautiful green color), to different food items, including energy bars and juices. You can also use spirulina powder to garnish soups and salads. ^[1]

If you want to try a cold, healthy beverage that you can whip in a matter of minutes, then you might want to try making a smoothie for the boost you didn’t know you needed. 

This is a smoothie recipe from Detoxinista that you can try once you get your hands on the mighty spirulina powder^[6]:

“INGREDIENTS:

• 1 cup water
• 1/2 cucumber , peeled (to avoid bitterness)
• 1 frozen banana
• 1 cup mixed berries (frozen)
• 1 to 2 teaspoons spirulina powder (you can use up to 1 tablespoon)
• 1 Medjool date , pitted
• 1 large handful baby spinach

   DIRECTIONS:

1. Combine all of the ingredients in a blender and blend until very smooth. Serve chilled right away.
2. Note: If you don’t have a powerful blender, I recommend blending the water, spinach, cucumber, and date together first. Once they are broken down, add in the frozen fruit and spirulina and blend again.”

As capsules

Another common way to consume organic spirulina is through its capsule form. It is usually taken as a dietary supplement and is often sold in health food stores and drug stores. Before you purchase a bottle of spirulina capsules, consult your doctor to confirm any seafood allergies or possible interference with maintenance medicines (if any). 

Possible Risks and Side Effects

Like we’ve always recommended before regularly consuming an herb or superfood, it is best to consult a healthcare specialist if you’re planning to include organic spirulina in your diet. 

Although the U.S. Department of Agriculture (USDA) does not regulate spirulina, it’s been said that individuals have grown a tolerance for the superfood, making reports of its side effects close to none. ^[1] However, some studies have shown that the consumption of spirulina may cause adverse effects such as headaches and muscle pain. It is also advised that people who suffer from seafood allergies should avoid consuming spirulina, as it comes from the sea. ^[5]

Nursing or pregnant women are also advised to avoid spirulina, as well as individuals who have autoimmune disorders, gout, and kidney stones. The possibility of acquiring spirulina that were grown in bodies of water that contain heavy metals and toxins are not out of the picture. Thus, extra precaution is advised, and make sure you’re getting spirulina from a reputable source. ^[5]

Summary/Conclusion

Who would’ve thought that a blue-green algae could offer so many health benefits? Organic spirulina has proven that nature’s miracles come from the most unexpected places.

Spirulina, if taken in moderation and bought from trusted distributors, can provide you with nutrients you wouldn’t expect from algae. From diabetes management to improving one’s mental health, spirulina is a versatile addition to a healthy and balanced diet.

If you want that healthy green hue incorporated in your diet or just something to eat or drink that’s wonderful to look at, you will want to get your daily dose of spirulina. Just remember that it’s always best to consult a doctor first and take everything in moderation!

References

[1] Burgess, L. (2018). Spirulina: 11 health benefits and nutrition. Medicalnewstoday.com. Retrieved 22 June 2020, from https://www.medicalnewstoday.com/articles/324027.

[2] Laurence, E. (2018). 9 spirulina benefits that are more than just the hype. Well and Good. Retrieved 22 June 2020, from https://www.wellandgood.com/good-food/benefits-of-spirulina-buying-tips/.

[3] Cox, L. (2018). Spirulina: Nutrition Facts & Health Benefits. livescience.com. Retrieved 22 June 2020, from https://www.livescience.com/48853-spirulina-supplement-facts.html.

[4] Raypole, C. (2019). Happy Hormones: What They Are and How to Boost Them. Healthline. Retrieved 22 June 2020, from https://www.healthline.com/health/happy-hormone.

[5] Wong, C. (2019). The Blue-Green Algae Spirulina May Have Many Health Benefits. Very Well Health. Retrieved 22 June 2020, from https://www.verywellhealth.com/the-benefits-of-spirulina-89079.

[6] Detoxinista.com. (2020). Retrieved 22 June 2020, from https://detoxinista.com/spirulina-smoothie/.

Goji berries are tiny bright red fruits which pack a ton of antioxidants that have made it a popular superfood. 

For more than 2,000 years, organic goji berries have been used as a traditional herbal remedy and food supplement in Asia, especially in traditional Chinese medicine. It is believed to boost the immune system, slow down aging, and protect the body from chronic diseases, especially for conditions that affect the kidneys and liver.^[1]

The benefits of goji berries have also been studied closely for decades. Researchers have found plenty of evidence that backs many of the goji berry’s age-old health claims.

Here’s what you should know about organic goji berries: how they can improve your health and the many ways you can incorporate them into your diet. 

What is Goji Berry?

Goji berries, which are also called wolfberries, come from two closely related plants: Lyceum barbarum and Lycium chinense. These plants are native to Northeast Asia, where their berries have become an integral part of Asian traditional medicine and cuisine. The Lycium plants belong to the nightshade family, which means that they’re also related to tomatoes, potatoes, and eggplants.  

In Asia, organic goji berries are commonly eaten dried, or as a fruit drink (either as a cold juice or tea). Goji berries have a pleasantly sweet and slightly sour flavor, which makes it a highly palatable health food. 

The Nutritional Value Of Goji Berries 

Just like other common berries, goji berries are a powerhouse of antioxidants. These berries contain a large amount of vitamin C, vitamin A, and zeaxanthin — three antioxidants that are essential for strengthening the immune system, protecting eye and skin health, and maintaining healthy bones.  

But what makes goji berries special is they contain a unique group of antioxidants called Lycium barbarum polysaccharides (LBP), which make up 5-8% of their nutritional value. Throughout numerous studies, LBP was found to have neuroprotective, anti-aging, metabolic effects, and fertility-boosting activities in men.^[2] LBP is believed to be behind most of the health benefits that goji berries are well-known for. 

Goji berries are nutrient-dense, which means that you can get a lot of nutrients even from just a tiny serving. Not only will goji berries help prevent and alleviate various common illnesses, but it can also help you achieve your day-to-day nutritional needs. 

Per 85 grams (1/4 cup) of dried goji berries, here’s how much nutrients you’re getting^[3]:

• Calories: 70
• Sugar: 12g
• Protein: 9g
• Fiber: 6g
• Fat: 0g
• Vitamin A: 150% of RDI (Recommended Dietary Intake)
• Vitamin C: 27% of RDI
• Iron: 42% of RDI
• Copper: 84% of RDI
• Selenium: 75% of RDI
• Potassium: 21% of RDI
• Zinc: 15% of RDI
• Thiamine: 9% of RDI

Compared to other fruits, organic goji berries contain more fiber, proteins, and antioxidants than the average. Its impressive fiber and protein content can help you feel full for longer periods of time, making them a perfect snack for when you need an energy boost in the middle of the day.  

The 7 Known Health Benefits Of Goji Berries

Due to the widespread use of goji berries in traditional medicine, plenty of research has gone into verifying its popular health claims. Here are the 7 known health benefits of goji berries, according to science!

1. Goji Berries Can Help Protect Eye Health

As we have mentioned earlier, goji berries contain antioxidants that specifically benefit eye health, such as vitamin A and zeaxanthin. 

Vitamin A supports eye health by helping us maintain a clear cornea, which is the transparent outer portion which covers the center of the eye. Vitamin A is also a component of rhodopsin, which is a protein that helps us see under low light conditions.^[4]

On the other hand, zeaxanthin is a carotenoid antioxidant that is mostly concentrated in the macula and retina, along with lutein. Carotenoids such as zeaxanthin are known to shield our eyes from UV rays and blue light exposure, which is a potentially damaging type of light that we mostly get from tablets, smartphones, and computers.^[5]   

Multiple studies have also shown that the consumption of organic goji berries can enhance eye health and offer protection from disorders like age related macular degeneration.^[6]

For instance, a study published in the journal Drug Design, Development and Therapy showed that the polysaccharides in goji berries can help protect our retina from developing glaucoma, a condition that can cause vision loss.^[7] 

2. Goji Berries Supports Immune Function

One of the many traditional uses of goji berry is for warding off illnesses and infections. Researchers have found that organic goji berries can strengthen our immune systems through its antioxidant content, especially vitamin A and C. 

Both vitamin A and C are known for their critical role in supporting immune function – vitamin A is known to promote and regulate the innate immune system and adaptive immunity, while vitamin C can help enhance the production of cytokines in white blood cells (along with other immune-supporting activities).^[8,9]  

In a 30-day study conducted among 60 older adults, it was found that drinking 120mL of goji berry juice a day increased immune cell count and generally improved feelings of well-being.^[10] 

3. Goji Berries Can Help Promote Healthy Skin

Regularly consuming organic goji berries may help you maintain and preserve healthy skin, slowing down the natural aging process that can be accelerated by exposure to the toxins in our environment. 

Firstly, the carotenoids, polysaccharides, and vitamin C in goji berries are all known to protect the skin from damage caused by both blue light and UV ray exposure.^[11,12] 

Goji berries are also a great source of fatty acids that can help replenish and maintain the integrity of your skin barrier. This helps protect your skin cells from the pollutants that they are constantly exposed to, which helps slow down aging and maintain its structure.^[13] 

4. Goji Berries Have Anti-Aging Properties

Not only can goji berries help slow down the aging process on the outside, but it can also help slow down aging on the inside, preventing many age-related degenerative diseases. 

According to some studies, goji berry extract can inhibit the aging process in cells. For instance, a test tube study found that goji berry extract boosted DNA synthesis within certain cells, which helps protect cells from aging caused by DNA damage.^[14]  

A diet high in antioxidant-rich foods, such as goji berries, have been observed to result in longer lifespans and a lower risk of developing life-threatening chronic diseases.^[15]  

5. Goji Berries Can Help Improve Blood Sugar Control

If you’re having trouble trying to manage your blood sugar levels, goji berries can help you sustain healthy levels with the help of its antioxidant content. 

A study involving 67 patients of type 2 diabetes found that the consumption of organic goji berries helped decrease blood sugar levels, as well as helped increase insulinogenic index. Additionally, the HDL (high-density lipoprotein — the “good” cholesterol) levels of diabetic patients was observed to have improved.^[16]  

In an animal study conducted among rats with type 2 diabetes, the polysaccharides in goji berries were found to be effective in reducing blood sugar levels after eating, following the daily consumption of goji berry extract for three weeks.^[17] 

6. Goji Berries Can Help Boost Energy Levels

One of the many traditional beliefs about goji berries is that they are capable of boosting energy levels, which can help those who are experiencing problems with fatigue. Recent studies were able to verify this age-old health claim. 

Goji berries have been found to be capable of boosting energy levels by enhancing the creation of muscle and liver glycogen, which is a type of glucose that helps sustain physical activity. It was also found to be capable of speeding up the clearance of blood urea nitrogen, which is a waste product that our bodies produce after strenuous exercise.^[18] 

Another clinical trial showed that the consumption of concentrated goji berry juice daily (for a period of two weeks) helped improve the quality of sleep, reduce stress levels, and alleviated fatigue among the participants. The participants of the study also reported feeling happier and more content in general.^[19] 

7. Goji Berries Can Help With Weight Loss

Goji berries may also help you with weight loss as it is both high in fiber and low in the glycemic index (GI). 

Because goji berries are high in fiber, it can help you control blood sugar levels and appetite, since fiber helps slow down the rate of sugar absorption and fills you up easier.

Some studies have also shown that goji berries may also help increase metabolic rate. In a study that involved health overweight men and women, the consumption of a 4-ounce dose of concentrated goji berry juice greatly improved their ability to burn calories by up to 10% compared to those who did not consume the juice.^[20]   

The Best Ways To Incorporate Goji Berries Into Your Diet

Goji berries have risen in popularity in the Western health space — thus, it won’t be as hard to find compared to most Eastern medicine-based ingredients. Goji berries come in different types of products that you can choose from, based on your preference. 

Below are some of the different ways you can incorporate goji berries into your diet. 

1. As dried fruits

Goji berries are widely available as dried fruits and can be enjoyed the same way as other dried berries. They can be eaten as is, or used as a topping for cereal, yogurt, trail mix, and granola. 

Dried goji berries can also be rehydrated, which is done by soaking the berries in water for a few minutes. 

2. As a powdered drink

Goji berries also come in powdered form, which you can use to make juices, smoothies, and yogurt bowls. 

3. As food supplements

Due to their powerful medicinal properties, goji berries also come in the form of food supplements that you can take to help you attain your daily nutritional needs. 

Precautions

While goji berries are generally considered safe for everyday consumption, certain types of people may need to avoid consuming goji berries. 

Firstly, goji berries may trigger an allergic reaction among those who are already allergic to certain fruits. 

Goji berries may also interact with certain drugs, such as blood thinners and medications for diabetes or high blood pressure. Thus, a high dose of goji berries may not be advisable under these conditions.^[21] 

Goji berries also contain betadine, a compound that is known to harm fetal health. There is currently no research that can determine the safety of goji berries for pregnant women. Thus, it is best to avoid consuming too much goji berries while pregnant. 

Conclusion

Goji berries have been an important part of traditional Asian medicine and cuisine for thousands of years, and multiple studies have confirmed many of its age-old health claims. 

Its numerous health benefits can be attributed to its antioxidant content, especially with its unique presence of Lycium barbarum polysaccharides. Goji berries are also rich in fiber and minerals that are essential to many of our body’s processes. 

Goji berries can help protect your eye health, strengthen your immune system, and slow down the process of aging. 

Lastly, goji berries are usually widely available due to its popularity in the health and wellness space. They can be taken in various ways, most commonly as dried fruits, in powdered form, or as food supplements.

References

[1] Buchell, P. Gao, Q., Redgwell, R., et. al. (2011) Herbal Medicine: Biomolecular and Clinical Aspects. Taylor and Francis. 

[2] Kwok, S. S., Bu, Y., Lo, A. C. Y., Chan, T. C. Y., So, K. F., & Lai, J. S. M. (2019). A systematic review of potential therapeutic use of lycium barbarum polysaccharides in disease. BioMed research international, 2019. https://doi.org/10.1155/2019/4615745

[3] Brown, M. (2017, April 5) 9 Health Benefits of Goji Berries. Retrieved on March 1, 2021, from https://www.ecowatch.com/health-benefits-goji-berries-2346310840.html

[4] National Institutes of Health. (2020, February 14) Vitamin A (Fact Sheet For Health Professionals). Retrieved on March 1, 2021, from https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/

[5] Kijlstra, A., Tian, Y., Kelly, E. R., & Berendschot, T. T. (2012). Lutein: more than just a filter for blue light. Progress in retinal and eye research, 31(4), 303–315. https://doi.org/10.1016/j.preteyeres.2012.03.002

[6] Li, S., Liu, N., Lin, L., Sun, E. D., Li, J. D., & Li, P. K. (2018). Macular pigment and serum zeaxanthin levels with Goji berry supplement in early age-related macular degeneration. International journal of ophthalmology, 11(6), 970–975. https://doi.org/10.18240/ijo.2018.06.12

[7] Cheng, J., Zhou, Z. W., Sheng, H. P., He, L. J., Fan, X. W., He, Z. X., Sun, T., Zhang, X., Zhao, R. J., Gu, L., Cao, C., & Zhou, S. F. (2014). An evidence-based update on the pharmacological activities and possible molecular targets of Lycium barbarum polysaccharides. Drug design, development and therapy, 9, 33–78. https://doi.org/10.2147/DDDT.S72892

[8] Huang, Z., Liu, Y., Qi, G., Brand, D., & Zheng, S. G. (2018). Role of Vitamin A in the Immune System. Journal of clinical medicine, 7(9), 258. https://doi.org/10.3390/jcm7090258

[9] Carr, A. C., & Maggini, S. (2017). Vitamin C and Immune Function. Nutrients, 9(11), 1211. https://doi.org/10.3390/nu9111211

[10]  Amagase, H., Sun, B., & Nance, D. M. (2009). Immunomodulatory effects of a standardized Lycium barbarum fruit juice in Chinese older healthy human subjects. Journal of medicinal food, 12(5), 1159–1165. https://doi.org/10.1089/jmf.2008.0300

[11] Sies, H., & Stahl, W. (2004). Carotenoids and UV protection. Photochemical & photobiological sciences : Official journal of the European Photochemistry Association and the European Society for Photobiology, 3(8), 749–752. https://doi.org/10.1039/b316082c

[12] Pullar, J. M., Carr, A. C., & Vissers, M. (2017). The Roles of Vitamin C in Skin Health. Nutrients, 9(8), 866. https://doi.org/10.3390/nu9080866

[13] Xue, F. (2020, April 19) Goji Berries: The Ancient Chinese Fruit That Help People Live Longer. Retrieved on March 2, 2021 from https://www.byrdie.com/goji-berry-skin-benefits

[14] Wu, B. Y., Zou, J. H., & Meng, S. C. (2003). Zhongguo Zhong xi yi jie he za zhi Zhongguo Zhongxiyi jiehe zazhi = Chinese journal of integrated traditional and Western medicine, 23(12), 926–928.

[15] Martinez-Gonzalez, M. A., & Martin-Calvo, N. (2016). Mediterranean diet and life expectancy; beyond olive oil, fruits, and vegetables. Current opinion in clinical nutrition and metabolic care, 19(6), 401–407. https://doi.org/10.1097/MCO.0000000000000316

[16] Cai, H., Liu, F., Zuo, P., Huang, G., Song, Z., Wang, T., Lu, H., Guo, F., Han, C., & Sun, G. (2015). Practical Application of Antidiabetic Efficacy of Lycium barbarum Polysaccharide in Patients with Type 2 Diabetes. Medicinal chemistry (Shariqah (United Arab Emirates)), 11(4), 383–390. https://doi.org/10.2174/1573406410666141110153858

[17]Zhao, R., Li, Q., & Xiao, B. (2005). Effect of Lycium barbarum polysaccharide on the improvement of insulin resistance in NIDDM rats. Yakugaku zasshi : Journal of the Pharmaceutical Society of Japan, 125(12), 981–988. https://doi.org/10.1248/yakushi.125.981

[18]  Cheng, J., Zhou, Z. W., Sheng, H. P., He, L. J., Fan, X. W., He, Z. X., Sun, T., Zhang, X., Zhao, R. J., Gu, L., Cao, C., & Zhou, S. F. (2014). An evidence-based update on the pharmacological activities and possible molecular targets of Lycium barbarum polysaccharides. Drug design, development and therapy, 9, 33–78. https://doi.org/10.2147/DDDT.S72892

[19] Amagase, H., & Nance, D. M. (2008). A randomized, double-blind, placebo-controlled, clinical study of the general effects of a standardized Lycium barbarum (Goji) Juice, GoChi. Journal of alternative and complementary medicine (New York, N.Y.), 14(4), 403–412. https://doi.org/10.1089/acm.2008.0004

[20] Amagase, H., & Nance, D. M. (2011). Lycium barbarum increases caloric expenditure and decreases waist circumference in healthy overweight men and women: pilot study. Journal of the American College of Nutrition, 30(5), 304–309. https://doi.org/10.1080/07315724.2011.10719973

[21] Ma, Z. F., Zhang, H., Teh, S. S., Wang, C. W., Zhang, Y., Hayford, F., Wang, L., Ma, T., Dong, Z., Zhang, Y., & Zhu, Y. (2019). Goji Berries as a Potential Natural Antioxidant Medicine: An Insight into Their Molecular Mechanisms of Action. Oxidative medicine and cellular longevity, 2019, 2437397. https://doi.org/10.1155/2019/2437397

Bone broth is one of the latest diet trends that really took off in recent years, along with the likes of kombucha and meatless meat. 

Those who advocate for bone broth claim that this concoction can improve digestion, strengthen bone structure, reduce inflammation, and stimulate collagen production. 

Although only a few studies on bone broth have been conducted as of date, several related studies suggest that there may be truth behind some of these claims. 

In this article, we will explore everything that we know about bone broth (as supported by research), and how you can make your own at the comfort of your own home (spoiler: it’s actually quite easy to do).

What Is Bone Broth?

As the name implies, bone broth is made by boiling pork, beef, chicken, or even fish bones over an extended period of time, which typically falls between 45 minutes to 24 hours. 

Bone broths have been around prehistoric times, back when hunter-gatherers tried to make animal bones easier for consumption as an important protein source. In present time, bone broth is typically used by chefs as a component of sauces or as a base for soup (such as the Vietnamese dish, pho).

Although it has been around since forever, the surge of bone broth’s popularity all started with the Paleo diet – a popular diet which aims to imitate the dietary patterns of hunter-gatherers back in the prehistoric days. It became a staple in the Paleo diet as it was easy to consume, delicious, highly nutritious, and easy to make.^[1] 

Eventually, its popularity spilled over to other dieting communities until it became the mainstream health food phenomenon that it is today. 

This boiling process breaks down most of the connective tissue and bones, which are exceptionally dense in vitamins and minerals that are considered essential to our body’s development and function. Some of the vitamins and minerals that you could get from one cup of bone broth include^[2]:

• 7mg Calcium
• 0.5mg Iron
• 10mg Magnesium
• 252mg Potassium
• 0.34mg Zinc
• 6g Protein
• 2.9g Total Fat
• 86 kcal

Additionally, bone broth contains gelatin, which is a broken down from the collagen found in connective tissues and bones. Gelatin provides several essential amino acids that are considered the building blocks of life, as they are crucial for building proteins and synthesizing hormones. Since it would be hard to manually chew and digest bones for their nutritional value, boiling them down to make broth is a great way to make use of all the nutrients hidden inside.

The Benefits of Bone Broth

Bone broth is an easy and delicious way to obtain several amino acids and minerals that are crucial to a wide range of bodily processes. Because of its density in nutrients, drinking bone broth was found by researchers to be capable of providing several health benefits when regularly consumed.^[3,4,5]

1. Bone broth is beneficial for joint health.

One of bone broth’s best qualities is that it contains all the amino acids that support joint health = after all, the proteins that you can get from bone broth come from animal connective tissues, which aren’t too different from our own in terms of molecular structure.

Bone broth specifically contains the amino acids proline glycine, which the body needs to build connective tissues. This includes the tendons, which are the tissues that connect the muscles to our bones.

Some studies have also confirmed that consuming gelatin, such as in supplement form, is capable of improving collagen synthesis which was observed to have helped repair ligaments and tendons.^[6]

2. Bone broth can help support immune function.

If you feel like a bad case of flu is about to hit you, sipping a hot bowl of bone broth is a great way to boost your immune system. 

Bone broth contains the amino acid glutamine, which was found to be capable of supporting intestinal barrier function. This helps strengthen the small intestines, which is considered the first line of defense in our immune system. Once this gut barrier leaks ( a condition called “leaky gut” or “intestinal permeability”), our immune function is compromised and our bodies become highly susceptible to infections.^[7] 

3. Bone broth is great for digestion. 

Consuming bone broth is another way you can stimulate your digestive system whenever you’re experiencing constipation. The gelatin in bone broth attracts and holds liquids, which helps food move through your gut with more ease. This is especially beneficial for those who are suffering from irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD). 

As mentioned earlier, the glutamine in bone broth helps strengthen and maintain the proper function of the intestinal walls. This helps maintain the efficiency of your intestines to absorb the nutrients in food. 

4. Bone broth may help slow down skin aging. 

Bone broth is rich in amino acids that help synthesize collagen, a protein that makes up the majority of  our bones, muscles, and skin. Although our bodies naturally produce collagen, it slows down by the time we reach 40 years of age. And as collagen production deteriorates, our skin starts becoming less elastic and can no longer hold as much moisture. This leads to the wrinkled and dull appearance that is  characteristic of aging skin. Thus, consuming more of these collagen-synthesizing amino acids will help maintain the integrity of your skin as you age.^[8] 

5. Bone broth can help aid weight loss. 

Bone broth is high in protein while being low in calories, which makes it the perfect food for controlling appetite and weight. Compared to other foods, protein can help you feel full easier without the need to eat a lot of calories, which can help you fight off unnecessary cravings. 

Several studies have also found that eating soup regularly, regardless of whether it is bone broth, is associated with decreased body weight and belly fat, as it was found to help increase feelings of fullness.^[9] 

6. Bone broth can help improve sleep quality.

Glycine, an amino acid found in bone broth, was found to be capable of promoting sleep throughout multiple studies. For instance, once study found that taking 3 grams of lysine before bed helped subjects fall asleep faster, maintain deeper sleep, and experiences less sleep disturbances throughout the night.^[10] 

7. Bone broth can help fight inflammation. 

The amino acids in bone broth were also found to have strong anti-inflammatory effects. 

Although inflammation is your body’s normal response against infection, it can linger for much longer in your body even without infections. This state is called chronic inflammation – it can be hardly felt, but over time it damages your tissues and cells, which increases your risk of developing chronic diseases.  Your risk of developing chronic inflammation increases with smoking, alcohol, chronic stress, obesity, and a poor diet consisting of pro-inflammatory foods (such as fried food).^[11] 

Anti-inflammatory foods, such as bone broth, will help your body stabilize your inflammatory responses, preventing chronic inflammation. 

How To Make Your Own Bone Broth

Although some stores sell bone broth, it is often recommended to make your own to assure that you’re not consuming any unnecessary additives that commercial establishments may add to your soup. After all, bone broth is very easy to make. Even if you’re not experienced in the kitchen, you’ll be able to make your own pot of bone broth with ease. 

You can either seek out bones from the butcher’s shop or collect the raw bones that you have taken out of meat for dishes that you have made, making sure that they haven’t gone bad yet. 

One simple recipe you can follow is to simmer 3-4 pounds of bones in 1 gallon of water, adding vinegar, salt, and pepper to taste. After simmering for 10-24 hours, you can consume the broth immediately. Leftovers can be stored in the freezer for future use. 

Apart from drinking them directly as soup, bone broth can also be used as a base for sauces, stir fry, stews, and gravies. 

Conclusion

In recent years, bone broth has become a popular food item among health enthusiasts, as its nutritional content was found to provide several health benefits. 

Some of the proven health benefits of bone broth include stimulating digestion, strengthening the joint health, fighting inflammation, and aiding weight loss. 

Bone broth is also quite handy to have in the pantry, as it can also serve as a base for sauces, stews, gravies, and stir fry. 

If you’re looking for an easy, useful, delicious, and nutritious staple for your diet, then bone broth is definitely something that you should try making yourself!

References

[1] Brickell, S. (2020, February 7) Why Everyone Is Drinking Bone Broth—Plus the 4 Best Ones on Amazon. Retrieved on January 10, 2021 from https://www.health.com/food/bone-broth-benefits

[2] Amidor, T. (2016, May) Ask the Expert: What’s the Deal With Bone Broth? Retrieved on January 10, 2021 from https://www.todaysdietitian.com/newarchives/0516p10.shtml

[3] Johnson, J. (2020, January 12) What are the benefits of bone broth? Retrieved on January 10, 2021 from https://www.medicalnewstoday.com/articles/323903

[4] Philpotts, R. (2020, September 30) The health benefits of bone broth. Retrieved on January 10, 2021 from https://www.bbcgoodfood.com/howto/guide/the-health-benefits-of-bone-broth

[5] McDonell, K. (2020, November 30) Bone Broth: How to Make It and 6 Reasons Why You Should. Retrieved on January 11, 2021 from https://www.healthline.com/nutrition/bone-broth

[6] Shaw, G., Lee-Barthel, A., Ross, M. L., Wang, B., & Baar, K. (2017). Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis. The American journal of clinical nutrition, 105(1), 136–143. https://doi.org/10.3945/ajcn.116.138594t

[7] Bischoff, S. C., Barbara, G., Buurman, W., Ockhuizen, T., Schulzke, J. D., Serino, M., Tilg, H., Watson, A., & Wells, J. M. (2014). Intestinal permeability–a new target for disease prevention and therapy. BMC gastroenterology, 14, 189. https://doi.org/10.1186/s12876-014-0189-7

[8] Lawler, M. (2019, May 14) Can Sipping Bone Broth Make You Look Younger? Retrieved on January 10, 2021 from https://www.everydayhealth.com/skin-beauty/can-sipping-bone-broth-make-you-look-younger/

[9] Clegg, M. E., Ranawana, V., Shafat, A., & Henry, C. J. (2013). Soups increase satiety through delayed gastric emptying yet increased glycaemic response. European journal of clinical nutrition, 67(1), 8–11. https://doi.org/10.1038/ejcn.2012.152

[10] Yamadera, W., Inagawa, K., Chiba, S., Bannai, M., Takahashi, M., & Nakayama, K. (2007). Glycine ingestion improves subjective sleep quality in human volunteers, correlating with polysomnographic changes. Sleep and Biological Rhythms, 5(2), 126-131. https://doi.org/10.1111/j.1479-8425.2007.00262.x

[11] Longhurst, A. (2018, July 27) Understanding and Managing Chronic Inflammation. Retrieved on January 10, 2021 from https://www.healthline.com/health/chronic-inflammation