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5 Benefits of Bacopa Monnieri

Bacopa monnieri, also known as water hyssop, is a creeping perennial herb native to the warm wetlands of India and Australia. It has been used for centuries in Ayurvedic medicine, where it’s  called “Brahmi,” after the god Brahma, who is the supreme intellectual of the universe. 

The benefits of bacopa monnieri are believed to be many. It is said that ancient Ayurvedic scholars used the herb to sharpen the intellect and memorize lengthy academic texts. Nowadays, bacopa is categorized as a nootropic, which are natural substances that can boost brain performance. 

Modern research has found that bacopa monnieri is rich in a class of potent compounds called bacosides, which seem to be responsible for its neuroprotective effects. Here are 5 research-backed bacopa monnieri benefits. 

Brain Function

Bacopa Monnieri benefits

Evidence shows bacopa monnieri can enhance brain function, improve attention, and boost memory. 

The bacosides in bacopa monnieri have been shown to slow down age-related cognitive decline by helping brain cells and tissue regenerate. In one mice study, bacopa monnieri supplementation increased neuron’s dendritic length and branching in the brain. It also increased their memory retention and spatial learning. 

Additionally, a 2014 review of nine studies with over 500 participants reported improvements in brain function, cognition, and learning speed after taking Bacopa monnieri. Memory was also significantly enhanced, as were learning speed and spatial awareness. 

Another study of 46 healthy adults published in Psychopharmacology also reported that bacopa monnieri boosted memory, learning rate, and visual information processing. 

Stress and Anxiety

We all feel stressed from time to time, but when it becomes chronic, it can have severe consequences on your health. Stress can increase your risk of developing a chronic disease, is a contributing factor for migraines and headaches, and contributes to mental health conditions such as depression and anxiety. 

Bacopa monnieri is considered an adaptogenic herb, which are natural compounds that may counteract the effects of stress in the body. In a double-control trial of 17 adults taking either a bacopa monnieri supplement or a placebo, the herb successfully reduced stress and enhanced mood during demanding tasks.

In another study of 54 older men taking 300 mg of bacopa every day, the herb significantly reduced depression and anxiety scores after 12 weeks. And another 12-week study also reported antidepressant and anxiolytic effects after supplementing with bacopa. 

stress

ADHD

Attention deficit hyperactivity disorder (ADHD) is a common neurodevelopmental disorder that makes it hard to focus, sit still, and control your impulses. Research suggests that several natural compounds, including bacopa monnieri, could help reduce the symptoms of ADHD.

In a study of 120 children diagnosed with ADHD, taking a herbal compound of bacopa monnieri, centella asiatica, withania somnifera, and others improved cognition, attention, and impulse control. Another benefit was that the herbal blend was well-tolerated among children.

Another study of 31 children between the ages of 6 and 12 reported that taking 225 mg of bacopa monnieri for 6 months significantly improved ADHD symptoms, including impulsivity, inattention, and restlessness in 85% of children.

Inflammation

Bacopa monnieri is loaded with powerful antioxidants that can protect the body against free radicals and oxidative stress damage. Research shows that oxidative stress caused by free radicals can lead to chronic inflammation. And we know that chronic inflammation is associated with many conditions, including cancer, stroke, heart disease, diabetes, and more. 

In a 2017 laboratory study, researchers found that bacopa monnieri extract inhibits the release of pro-inflammatory molecules called cytokines. And other studies have also shown that the herb could inhibit the secretion of other inflammatory enzymes that could be associated with the development of Alzheimer’s disease. 

Blood Pressure

In animal studies, bacopa monnieri has been found to successfully lower high blood pressure and improve circulation. However, more research is necessary to determine if the effects extend to humans. To date, no large clinical trials have been conducted to study whether bacopa monnieri reduces blood pressure or protects against heart disease. 

How to Take Bacopa Monnieri

You can find bacopa monnieri in various forms, including capsules, extracts, oils, and herbal blends, like Akeso’s Calm & Clever. In human studies, the standard adult dosage for bacopa monnieri ranges from 300 to 450 mg daily. However, doses can vary depending on the preparation you purchase. 

In Ayurvedic medicine, bacopa powder is often mixed with ghee or clarified butter. You can also add it to hot water and take it as a tea one to two times daily.

 

 

5 Facts About the Gut You May Not Know

Your gastrointestinal tract – GI or “gut” for short – is a group of organs that start at the mouth and end at the rectum. Its main job is to break down, digest, and absorb food to turn it into the energy and nutrients you need to survive. But the gut is also home to the gut flora or microbiome, a complex world of up to 1,000 bacterial species and other microorganisms that benefit and influence many aspects of human health. Here are five facts you may not know about your gut:

Your gut microbiome is like a unique fingerprint

When researchers began studying bacterial colonies in the gut a few decades ago, a myth that microbial cells outnumber human cells in the body by a 10:1 ratio became quite popular. It probably came from the fact that there are so many bacteria in the GI tract; the human microbiome is estimated to harbor tens of trillions of microorganisms and weigh up to six pounds. But the population of bacteria in the gut is also unique to each individual, and the number of microbial colonies varies widely from person to person.

gut health

A 2015 study from Harvard’s School of Public Health revealed that any given gut microbiome contains enough unique bacterial features to identify and tell individuals apart. The authors of the study analyzed microbiome data from hundreds of participants and created individual “codes” that turned out to be unique among hundreds of individuals. Much like your DNA imprint, this code is one of a kind, and a significant part of it is inherited or transmitted from parent to child during childbirth and lactation.

Your gut has a brain of its own

You may have heard about the “gut-brain connection” or “gut-brain axis,” the impressive network that connects the gut and the brain and allows it to communicate back and forth. But, in contrast to other vital organs like the heart, the gut doesn’t need the brain’s input to do its job – it has a brain of its own.

The enteric nervous system (ENS), sometimes called the “second brain,” is made up of two thin layers of hundreds of millions of neurons that line the GI tract. It operates independently from other organs, and, unlike the brain in your head, the ENS can’t write an email or calculate a restaurant tip. Its main job is to control digestion and regulate gastric functions. However, emerging research shows that while the ENS can’t think for you, it does influence your mood and may even play a role in neurological disorders ranging from anxiety and depression to Parkinson’s and Alzheimer’s disease.

A serotonin factory

Serotonin is a chemical that functions both as a hormone and as a neurotransmitter. It plays a role in several essential functions, including sleep regulation and bone health. But it is perhaps most known for its effects on mood regulation and its connection to depression.

Serotonin is one of several brain chemicals that contribute to an overall sense of well-being. An imbalance in serotonin levels has been shown to impact mood negatively and may lead to depression. However, despite being a “brain chemical,” recent research reveals that up to 95 percent of the body’s serotonin is made in the gut. This means that serotonin’s functions extend beyond the brain and play an essential role in digestion and other gastrointestinal processes.

There may be a connection between gut health and ADHD

Given the strong bi-directional relationship between the brain and the gut, many experts believe that the gut microbiome may directly influence certain neurological and neurodevelopmental disorders.

A 2019 literature review found that kids with ADHD have a different gut microbiome composition, compared to healthy children. Their results suggested that bacteria from the genus Bifidobacterium seemed to be one of the strongest predictors for ADHD. On the other hand, another recent study published in Nature’s Scientific Reports found that children with ADHD who supplemented with micronutrients (vitamins and minerals) had a richer microbial diversity and significantly fewer Bifidobacterium in their GI tracts.

You can improve your gut microbiome through food

When talking about gut health, the old proverbial saying “you are what you eat” couldn’t be any truer. Proteins, fats, carbs, sugar, and processed foods all trigger changes in the gut microbiome that will eventually impact – positively or negatively – your overall health.

Consuming foods that contain live, beneficial microorganisms, like fermented foods, promotes the growth and development of healthy bacteria in the GI tract. These foods are often called “probiotics” and can help with a wide range of health problems, including digestion issues, allergies, and inflammation. Probiotic foods have also been shown to support heart health, boost the immune system, and may even help you lose weight.

Here are some of the healthiest probiotic foods to add to your diet:

  • Yogurt
  • Buttermilk
  • Pickles
  • Aged cheese
  • Apple cider vinegar
  • Kimchi
  • Kefir
  • Sauerkraut
  • Kombucha

 

 

 

Poor Gut Health Might be Connected to Severe COVID-19

For decades, scientists have been studying the role the human microbiome plays on health. The gastrointestinal tract, or simply the “gut,” is made up of a series of organs essential for breaking down food, absorbing nutrients, and excreting waste. But it also harbors a vibrant, complex community of trillions of bacteria, fungi, and other microbes that together make up the gut microbiome.

In addition to controlling digestion, the gut microbiome is in constant close communication with the immune system. In fact, research shows that a big portion of the body’s immune cells actually lives in the gut.

covid

An imbalance of gut bacteria, known as dysbiosis, has been identified as a risk factor for several diseases, including irritable bowel syndrome (IBS), heart disease, diabetes, as well as certain neurological conditions like late-onset dementia and Parkinson’s disease. Now, a new review suggests that certain alterations in the gut may influence both the short and long-term effects of COVID-19 infection.

The study

In a review published this month in mBio, Dr. Stanley Kim, a microbiologist from Korea University, examined emerging evidence regarding how an altered gut microbiome may contribute to severe COVID-19. In his analysis, Kim noted that some medical conditions associated with severe illness from COVID-19, including obesity, diabetes, and high blood pressure, have been linked to poor gut health. Advanced age, another risk factor for severe COVID-19, is also closely related to a weakened gut microbiome.

When the gut is in dysbiosis, Kim said, it may be easier for SARS-CoV-2 – the virus that causes COVID-19 – to penetrate the barrier that protects the gut and other internal organs. When this barrier is compromised, pathogens like viruses or harmful bacteria may gain access to the intestinal lining and cause inflammation and internal damage.

There is not enough evidence yet to draw a connection between COVID-19 and the gut microbiome. However, recent studies looking at stool samples have noted a reduced bacterial diversity in COVID-19 patients. Scientists still have a lot to learn about how gut bacteria influence COVID-19 progression and outcomes. Nevertheless, strengthening the gut may help protect the digestive tract against the virus’s potential effects and improve overall health.

Here are five easy, research-backed tips to improve gut health:

  • Eat more fiber: Kim recommends consuming 25-30 grams of dietary fiber every day. Fiber-rich foods like psyllium, lentils, beans, peas, and broccoli can help build good gut bacteria.
  • Take a probiotic: Probiotics have been associated with numerous health benefits, including improved digestion, better absorption of nutrients, and a more robust immune system. Probiotics promote the growth of beneficial bacteria in the gut.
  • Get more sleep: The relationship between sleep and the gut is a two-way street. A healthy gut microbiome promotes sleep, and sleep seems to affect bacterial diversity in the gut.
  • Eat fermented foods: Fermented foods are naturally probiotic. People who eat fermented foods regularly tend to have a more diverse microbiome.
  • Limit sugar and artificial sweeteners: Research shows that artificial sweeteners negatively impact gut health. A diet high in processed foods and added sugars has also been linked to a decreased amount of good bacteria in the gut.

 

 

 

Exercise and Immune System: Does it Boost Immunity?

The benefits of regular exercise are seemingly endless. From reducing your risk of chronic conditions to clearing up your skin and boosting memory, physical activity is an essential tool for fighting and preventing disease.

The immune system is also very responsive to exercise. While researchers are still understanding how it stimulates your body’s immune response, the latest science suggests that exercise can boost your immune system and may even amplify your vaccine response.

So, how to get the most out of your daily workouts for overall and use fitness to your advantage, especially during the pandemic? Here’s what you need to know.

How exactly does exercise boost the immune system?

You already know that exercise keeps you fit and helps you look and feel great. But how? What is it about physical activity that’s so beneficial to your health? This is what happens to your body during exercise:

First, your temperature rises. Muscles need energy to perform effectively, so your body will start burning calories from the fats and carbohydrates that it has stored away from your meals. Within a few minutes of activity, you will start to feel your heart pounding harder and your breath getting shallower. Physical activity increases your heart rate to allow more blood to reach the muscles when they need it the most.

Your body will also release a series of chemicals called endorphins. Endorphins interact with neurotransmitters in your brain to block pain signals and trigger a positive feeling throughout the body. Also known as the “feel-good hormone,” endorphins are responsible for the so-called “runner’s high:” the temporary feelings of euphoria and relaxation that follow a long run.

Experts believe that the brief rise in temperature coupled with changes in hormone secretion may be at least partly responsible for exercise’s immune-boosting effects. Another theory is that the increase of blood flow during physical activity also boosts the circulation of immune cells.

A 2019 review of research studies published in the Journal of Sport and Health Sciences listed important exercise and immunology scientific discoveries since the 1980s, including:

  • Moderate to high-intensity exercise stimulates the production of disease-fighting white blood cells, particularly killer T cells, neutrophils, and anti-inflammatory cytokines.
  • Regular exercise has significant anti-inflammatory effects on the body. And there is evidence that chronic inflammation suppresses the immune system.
  • Physical activity boosts the diversity of the gut microbiome. A robust microbiome has been associated with increased immune function.
  • There is compelling evidence that moderate exercise can reduce the risk for upper respiratory tract infections. In fact, regular physical activity is associated with decreased incidence rates for pneumonia and the flu.
  • Regular physical activity enhances vaccination response.

There isn’t much COVID-19 specific data to say whether physical activity can protect against the virus. However, adopting a healthier lifestyle, including exercising regularly, may reduce your risk of serious upper respiratory tract complications and could help you recover faster if you are exposed to infection.

What are the best exercises for immune health?

Research on specific immune-friendly exercises is still limited. Most studies have looked at aerobic activity – walking, jogging, swimming. The American Heart Association recommends a minimum of 30 minutes of aerobic or cardiovascular physical activity of moderate intensity five times a week.

Strength training, weightlifting, and high intensity training are also likely to boost your immune system. Just remember to pace yourself and stretch before and after working out to avoid injury.

Can too much exercise damage your immune system?

Your risk of catching a cold decreases with regular exercise, but some studies suggest that workout type and intensity could also influence its effects on your immune response. Meaning that more is not necessarily better.

There is no evidence that intense or lengthy training increases your chances of developing any kind of viral infection. An observational study of 11 elite runners and cross-country skiers found that high-performance athletes tended to report few annual sick days, suggesting that intense physical activity may have played a role in bolstering their immune system.

But pushing yourself too hard – especially if you are new to exercise – may temporarily impair your immune system. In a 2008 animal study of upper respiratory tract infections, mice that ran strenuously for a prolonged period and were exposed to the influenza virus developed more severe symptoms than mice that ran moderately. The differences were marginal, but exercise newbies might want to start slowly and build up gradually.

 

 

HEALTHY EASTER EGGS & The Truth About Cholesterol

How many times have you heard (perhaps even from your physician) to limit the consumption of eggs because they contain a lot of cholesterol and that by eating too many eggs, you will negatively affect your cholesterol levels?

Well, for those of you who love eggs but feel guilty eating them, there is some really good news.  All of those warnings about egg consumption were JUST PLAIN WRONG!

First of all, for about 70% of people, consuming cholesterol in your diet (from any source) has absolutely no meaningful effect on your cholesterol levels! There are several studies proving this and NOT one study showing that dietary cholesterol causes heart disease.

Secondly, it has been shown in the 30% of people whose cholesterol levels rise modestly when consuming eggs, that their LDL cholesterol particle size gets bigger….AND THIS IS A GOOD THING.

 

egg and cholesterol

 

Dr. Maria Luz Fernandez of the University of Connecticut’s Department of Nutritional Sciences summarized the results of egg consumption on blood cholesterol levels. In children aged 10-12, in men aged 20-50, in premenopausal and postmenopausal women, in whites and Hispanics:  two or three eggs per day has little or no effect on the blood cholesterol levels of over two-thirds of the population. (1)

But there was even good news in the less than 1/3 of the population whose cholesterol did go up with egg consumption. Their good and bad cholesterol went up equally and there was no change in their ratio of LDL to HDL or even the ratio of LDL to total cholesterol both of which are considered much more important than total cholesterol levels.

But the good news continued. It turns out that the LDL in egg eaters actually became safer. When LDL particles are small and dense, they can more easily penetrate into the lining of your arteries and cause plaque. The LDL in egg eaters got larger and fluffier making it safer and less susceptible to damage from oxidation and less susceptible to causing plaque in the arteries.

In addition, eggs are high in a range of vitamins and minerals.

Just one boiled egg contains:

40% of your daily vitamin D requirements
25% of your daily folate requirements
12% of your daily riboflavin (Vitamin B2) requirements
20% of your daily selenium requirements
Eggs also contain vitamins A, E, B5, B12, as well as iron, iodine, and phosphorus.

Other health benefits of eggs:

1. Eye health – May help prevent macular degeneration and cataracts because of the antioxidants, lutein, and zeaxanthin levels they contain.  Both play a protective role in overcoming eye health problems. Also, Vitamin A and omega-3 fatty acids in the egg may protect eyes from retina damage.

2- Provides high-quality protein and essential amino acids.  Just one whole egg at breakfast gives you 6 grams of protein in your diet. Protein is an essential building block for your body’s tissues, including muscles, bones, nails, skin, and hair. Not only does protein help build your body’s tissues, but it also helps repair them when they are damaged.

3- Contains vitamin D.  1 hard-boiled, cooked or fried egg contains 88 IUs of vitamin D. Studies have clearly shown that adequate intake of vitamin D is essential for bone development, skeletal health, healthy muscles and teeth, and regulating the immune system.

4- Promotes healthy hair and nails due to high sulfur content.  Sulfur is a beneficial nutrient that strengthens fingernails and hair. Eggs also contain B12, vitamins A and E, iron, and biotin (also known as Vitamin B7 or Vitamin H, and a part of the B-complex vitamins). Biotin has been scientifically shown to increase fingernail thickness and reduce brittleness and splitting.

Enjoy your Easter holiday.

To the Best of Health,

Curt Hendrix,  M.S., C.C.N., C.N.S.

 

(1)-Fernandez ML. Dietary cholesterol provided by eggs and plasma lipoproteins in healthy populations. Curr Opin Clin Nutr Metab Care. 2006;9:8-12.

Biotin Supplements Benefits, Dosage & Side Effects

You’ve heard the buzz around biotin supplements for hair growth and nail health. But did you know that your body actually needs this essential vitamin to turn food into energy? Keep reading to learn more about the incredible health benefits of biotin. Biotin has been deemed by medical experts as indispensable in human health and it has several roles in normal immune functioning. Keep reading to learn more about the incredible health benefits of biotin.

What is biotin?

Biotin is one of eight B-complex vitamins. Also known as vitamin H or vitamin B7, biotin is an essential nutrient for turning carbohydrates, proteins, and fats into the energy you need to live and function.

Biotin is a water soluble vitamin, so the body doesn’t store it. Instead, when you consume biotin from food sources or take a biotin supplement, your body absorbs what it needs and flushes out the rest via urine.

Am I getting enough biotin?
Biotin deficiency is rare in the United States. Most people get the biotin they need from food sources. However, biotin supplements are also a popular and convenient way of meeting your nutritional needs.

Mild biotin deficiency can cause hair loss, hair thinning, and brittle nails. Some people also experience scaly red rashes around the eyes, nose, and mouth. A severe deficiency, on the other hand, can lead to skin infections, nervous system disorders, seizures, and more.

Biotinidase deficiency is a rare genetic disorder where the body can’t process or reuse this vitamin. People with this type of biotin deficiency must take a biotin supplement every day.

The many health benefits of biotin

Biotin plays a number of critical roles in the body. Here are science-backed benefits of taking biotin you may not know about:

Improves blood glucose management
Glycemic management has been shown to be improved when biotin is used as an adjuvant to insulin in patients whose type 1 diabetes is poorly controlled. Preclinical work has shown that biotin is able to reduce blood sugar and improve insulin resistance, perhaps by lowering gluconeogenesis and enhancing
glycogen synthesis. The role of biotin in mitigating the impact of sugar may help to combat the detrimental effects of sugar on the immune system.

Diabetes
Evidence suggests that biotin supplements could help manage type 2 diabetes symptoms. A 2007 study in Diabetes Metabolism Research and Reviews reported that taking biotin combined with chromium picolinate improved glycemic control in overweight and obese individuals with type 2 diabetes taking medications.

Early research has also shown that high doses of biotin could reverse neuropathic pain associated with chronic low insulin levels.

Hair, Skin, and Nail Health
Biotin has been touted as a cure-all remedy for all sorts of hair, skin, and nail ailments. Proponents claim that biotin dietary supplements can counter hair loss, promote hair growth, and strengthen brittle nails.

But some research suggests otherwise. Clinical evidence shows that biotin deficiency can cause hair loss, thinning hair, and brittle nails. But biotin deficiency is also very rare in the United States, so most people experiencing these symptoms may not truly be deficient in biotin.

In a few small studies, taking a biotin supplement every day improved nail firmness and hardness after several months of treatment. Among individuals with biotin deficiency, supplements containing biotin reduced thinning hair and improved overall hair health. However, there is not enough evidence to say whether biotin, even in high doses, can benefit hair health among people without deficiency.

Pregnancy and breastfeeding
Biotin is essential for a healthy pregnancy. According to the National Institutes of Health (NIH), at least a third of pregnant women develop biotin deficiency even when consuming normal amounts of biotin foods.

Research suggests that biotin deficiency during pregnancy can lead to health issues in developing embryos. For that reason, pregnant women are recommended to consume biotin-rich foods or consider taking a biotin supplement.

That being said, always talk to your doctor or seek professional medical advice before taking supplements during pregnancy or breastfeeding.

Immunity

Much of the research on the relationship of biotin and immunity has revealed the effects that biotin has on adaptive immunity, including contributing to cytotoxic T lymphocyte generation, the normal functioning of human natural killer lymphocytes, and the maturation as well as the responsiveness of immune cells.

Biotin deficiency is associated with increased levels of pro-inflammatory cytokines. Pro-inflammatory cytokines play a broad role in the immune response and can cause both positive and negative effects depending on several factors. In adequate amounts, cytokines can stimulate the immune system to fight disease. But high serum concentrations of pro-inflammatory cytokines can also promote inflammatory diseases like rheumatoid arthritis and Crohn’s disease.

Critical for normal immune cell makeup
Biotin deficiency is associated with higher levels of proinflammatory cytokines. Patients with multiple carboxylase deficiency, which is associated with biotin efficiency, have been reported to suffer from defects in immunity related to T cell and B cell function. Children who have hereditary biotin metabolism abnormalities have been reported to suffer from abnormal percentages of T lymphocytes in their peripheral blood, as well as Immunoglobulin A (IgA) deficiency.

Affects immune cell expression
Immune cell secretion of cytokines may rely to some extent on biotin status. Research has shown that supplementation with biotin influences human immune cell gene expression and likely affects the ability of immune cells to respond to antigens (a toxin or other foreign substance which induces an immune response in the body, especially the production of antibodies). If you’re interested in experiencing the benefits of biotin, we recommend taking an immune supplement with biotin in it.

Natural sources of biotin
You can find biotin in many everyday foods, including:

  • Egg yolks
  • Organ meats (kidney, liver)
  • Bananas
  • Oatmeal
  • Cauliflower
  • Mushrooms
  • Whole grains and cereals

Safety
Biotin is generally considered safe for most children and adults.

FAQs
Your frequently asked questions about biotin, answered.

Are biotin supplements safe?

Yes. Biotin dietary supplements are considered safe when taken appropriately. As always, talk to your doctor before taking any new supplement and only buy supplements from quality, reputable sources.

Are biotin and collagen the same?
No. Biotin and collagen are not the same. Collagen is an abundant protein found in bones, cartilage, muscles, and skin that provides strength and structure. Biotin is a water-soluble vitamin essential for energy metabolism.

Can biotin cause acne?

Some people claim that biotin could interfere with pantothenic acid (vitamin B5) absorption, which may help improve acne. However, there is not enough evidence to suggest that biotin does interfere with vitamin B5 absorption or that biotin supplements cause acne or other skin issues.

Does biotin cause weight gain?

There is no evidence that using biotin causes weight gain or loss.

 

Ready to Boost Your Immune System?

 

 

 

3 Pillars of Mental Health: Good Sleep, Exercise, Raw Produce

It’s a common myth that eating a healthful diet and exercising regularly are just for getting fit and staying in good physical health. But while our lifestyle habits play an important role in many body functions, they also influence our mental health and emotional well-being profoundly.

There is a tendency to think of physical and mental health as two distinct, separate states, but humans are social and emotional beings. Our mental health affects how we think, act, cope with feelings, interact with others, and it even influences our daily health choices. Mental health issues like anxiety, chronic stress, and depression are extremely common nowadays, and they can be as debilitating as physical illnesses.

So, how to maintain good mental health even in a world that seems to be getting more and more stressful each day? Researchers from the University of Otago in New Zealand have some suggestions.

raw diet

Study Findings

For the study, published recently in Frontiers in Psychology, investigators from New Zealand asked more than 1,100 young men and women between the ages of 18 and 25 about their diets, sleeping habits, and mental health. They found that getting more quality sleep, exercising regularly, and eating a diet rich in raw fruits and vegetables were strong predictors of good mental health.

The research team was shocked to find that sleep quality, not quantity, was the strongest predictor of mental health and well-being. “”This is surprising because sleep recommendations predominantly focus on quantity rather than quality. While we did see that both too little sleep – less than eight hours – and too much sleep – more than 12 hours – were associated with higher depressive symptoms and lower well-being, sleep quality significantly outranked sleep quantity in predicting mental health and well-being,” said Shay-Ruby Wickham, the principal investigator of the study in a statement.

After sleep quality and quantity, physical activity and diet – specifically consuming 5 servings of raw fruits and vegetables daily, were also significant predictors of mental health.

The Importance of Sleep

Tens of millions of Americans experience chronic sleeplessness and insomnia, which can be triggered by a variety of factors. Interestingly, chronic stress, anxiety, and depression are among the most common ones. This hints at a bidirectional or “two-way street” relationship between sleep and mental health, where both contribute to the development and consequences of one another.

Past studies have found that poor sleep can elevate a person’s risk for chronic conditions like diabetes and stroke. Research shows that sleep-deprived individuals tend to experience a decreased interest in sex and have lower libidos. Additionally, sleep deprivation – which obstructs critical biological processes like glucose metabolism, inflammation, and immunity – has repeatedly been associated with cardiovascular issues, including high blood pressure, obesity, and heart disease.

 

insomnia

Mental Health and Diet

Just like any other organ in the body, the brain needs energy to function. This energy comes from nutrients found in the things we consume, namely the foods we eat and any supplements we may take. Because the brain needs nutrients to do its job, it makes sense that the food we choose to consume influence our cognitive functions. Research suggests that the connection between diet and mental health may, at least in part, stem from the close relationship between the brain and the gastrointestinal tract, also known as the “gut.”

For instance, serotonin is a chemical that functions both as a hormone and as a neurotransmitter. Known as the “happy chemical,” serotonin is strongly connected with feelings of well-being and mood regulation. As a neurotransmitter, it helps relay messages to and from different parts of the brain. Recent research has also revealed that up to 95 percent of the body’s serotonin is made in the gut, and just five percent is produced by the brainstem. The health of the bacteria that live in the gut (aka the microbiome) that produce serotonin and other chemicals depends immensely on our eating habits.

The Exercise Effect

The links between mental health and physical activity are not yet entirely clear. Still, research suggests that regular exercise can help ease anxiety and depression in several ways. For example, working out gets your blood pumping, including the blood that travels to and from the brain, which can help you think more clearly. Physical activity also releases endogenous cannabinoids, a cannabis-like chemical that induce a release of dopamine, another “feel good” chemical that influences our mood and motivation. Signs of low dopamine levels include depression, low sex drive, decreased energy levels, and trouble concentrating.

Bottom Line

Increasing your raw fruit and vegetable intake, being physically active, and most importantly, sleeping better – not necessarily more – can benefit your mental health and well-being. If you’ve been struggling to sleep at night, here are some quick and easy tips to try:

  • Avoid caffeine before bed
  • Don’t eat large or fatty meals at night
  • Take a natural sleeping supplement (melatonin is one of the best drug-free options)
  • Limit screen time before bed
  • Minimize naps
  • Try breathing or relaxation exercises

Health Benefits of Eleuthero (Siberian Ginseng)

What is eleuthero?

Eleuthero (Eleutherococcus senticosus or Acanthopanax senticosus) also known as Siberian ginseng, is an ancient medicinal plant native to Japan, Korea, and northern China.  It is a small, woody shrub that produces round, blueberry-like fruits. Also known as Siberian ginseng, archeological evidence suggests that eleuthero was first used in traditional Chinese medicine more than 2,000 years ago. 

Eleuthero (Siberian ginseng) is a distant relative of the “true” ginseng family, which includes American ginseng (Panax quinquefolius) and Korean ginseng (Panax ginseng). But, interestingly, eleuthero didn’t drive much attention until Panax ginseng became increasingly expensive and difficult to obtain due to overharvesting. 

Eleuthero is an adaptogenic herb

If you keep up to date with health and wellness trends, you may have heard about adaptogenic herbs. 

Adaptogens are plant compounds that, as the name suggests, may help the body adapt to and increase resistance to stress. They are believed to support the immune system, boost cognitive function, and increase nervous system function.  

Eleuthero is one of the most well-known adaptogenic herbs. Research on the health benefits of eleuthero is still relatively recent. Nevertheless, evidence suggests that this plant can help the body stay balanced in the presence of stress, sharpen mental alertness, and improve overall health. Eleuthero is also valued for its naturally stimulating effects. 

Siberian Ginseng - Eleuthero

What is eleuthero used for?

In traditional Chinese medicine, Siberian ginseng was used to invigorate the chi (energy), strengthen the bones, and reduce swelling. Other alternative medicine systems used eleuthero root to stimulate breast milk production and support liver health. 

Eleuthero is now widely used as a dietary supplement for its numerous health benefits. The plant’s roots, bark, stem, and leaves can be used to make eleuthero extract, which is sold in capsule, tablet, powder, or tincture form. 

Bioactive compounds found in Siberian ginseng show antioxidant, anticancer, antibacterial, and immune-boosting activity.

If you’re interested in using Eleuthero for immune support, consider implementing a nutritional supplement with eleuthero on a daily basis.

Here are six science-backed potential health benefits of Eleuthero (Siberian ginseng):

Increasing blood pressure

Eleuthero is considered a natural stimulant. Herbal stimulants like Ashwagandha, caffeine, Panax ginseng, eleuthero can boost energy levels and protect mental function.

Research suggests that stimulants can increase heart rate and promote circulation, which may raise blood pressure over time. People who suffer from low blood pressure (hypotension) experience dizziness and fainting spells, and just like high blood pressure, hypotension can be life-threatening in severe cases. 

Treating the common cold

When combined with Andrographis, Siberian ginseng (Eleutherococcus senticosus) could be effective for treating the common cold, according to a 2004 study. 

For the analysis, 130 children diagnosed with uncomplicated common cold were assigned into three groups. One group was administered a standard treatment plus eleuthero/Andrographis tablets. One received a standard treatment and echinacea drops. And the third group received the standard treatment only, which consisted of paracetamol, warm drinks, and throat gargles. 

The results of the study showed that all groups improved over the first five days. But participants in the eleuthero group recovered significantly faster and experienced less severe symptoms than their counterparts in the other two groups.  

Although research is limited, proponents claim that Siberian ginseng also supports the immune system.

A word on the effects of eleuthero extract for COVID-19: To date, no supplement, diet, or medicinal herb has been shown to prevent or treat COVID-19. Maintaining a healthy lifestyle, practicing proper hygiene, and following guidelines are the most effective ways to keep your immune system healthy and reduce your chance of infection. 

Supporting menopause

Eleutherosides are a group of chemical compounds isolated from the eleuthero plant. These bioactive ingredients are largely credited for this herb’s anti-fatigue and stress-relieving effects. 

Preliminary studies suggest that eleutherosides may also bind to estrogen receptor sites, potentially reducing menopausal symptoms such as hot flashes, decreased sex drive, and fatigue. 

Managing blood sugar levels

Eleuthero, which is still sometimes called by its original botanical name Acanthopanax senticosus, may improve symptoms of diabetes. 

In a 2010 animal study, an extract made from the leaves of different types of eleuthero plants significantly improved fat metabolism among mice induced with diabetes. The results also suggested that eleuthero may help regulate blood sugar and improve cholesterol. 

And a study in the International Journal of Clinical Nutrition reported that 480 mg of Siberian ginseng lowered blood sugar levels in participants with type 2 diabetes. 

Boosting cognitive functioning

Eleuthero is considered one of the most powerful “brain herbs,” which are plant compounds that can improve mental clarity, support memory, and protect against age-related cognitive decline. 

More research is needed to understand the exact mechanisms of eleuthero for supporting brain function. However, it is believed that by increasing circulation, eleutherosides in Siberian ginseng may encourage blood flow to and from the brain, improving mental clarity. 

Athletic performance 

Evidence suggests that eleuthero can enhance athletic performance. As a stimulating adaptogen, eleuthero can improve energy levels and stamina. 

A 2010 study published in the Chinese Journal of Physiology found that supplementation with Eleutherococcus senticosus (800 mg daily for eight weeks) enhanced endurance capacity. Participants taking eleuthero also experienced an improvement in cardiovascular function less extersion when performing cycling trials. 

Other health benefits

Other potential health benefits of Siberian ginseng (Eleutherococcus senticosus) might include:

  • May reduce anxiety and depression
  • Could help manage breast cancer
  • May support sexual function
  • Might improve sleep
  • Could help relieve fatigue

Is eleuthero safe?

Eleuthero is generally considered safe for healthy adults when taken for up to six months. Although side effects are rare, eleuthero is regarded as a stimulant and could cause nervousness, anxiety, and insomnia in some people. 

Note: Always talk with your healthcare provider before taking new dietary supplements if you have a health condition or take prescription medications.

 

Ready to Boost Your Immunity with Eleuthero?

 

 

Ashwagandha: Health Benefits, Uses, Side Effects

There are more than 1,200 medicinal herbs in Ayurvedic medicine. Extracts and spices collected from roots, flowers, barks, fruits, and seeds can be used by themselves or combined with other herbs to target different body functions.

Ashwagandha is one of the most famous herbs in Ayurvedic medicine, and it is used for several types of diseases and ailments. In the Ayurvedic medicine system, Ashwagandha is considered a Rasayana, or an herb that promotes longevity, memory, and general physical and mental well-being.

The name ashwagandha comes from the Sanskrit ashva or “horse” and ghanda, which means “smell” and it describes the smell of its roots – “horsey.” In India, people typically consume ashwagandha root in powdered form added to water, honey, or clarified butter (ghee). The fruits, leaves, and even seeds are also used medicinally.

If you want to reap the benefits of the ashwagandha plant, you may be interested in taking a supplement with ashwagandha in it.

What are the health benefits of ashwagandha?

Ashwagandha is considered an adaptogen, which are herbal compounds that help the body manage and adapt to stress. It can provide a range of benefits to the body and mind, including lowering blood sugar levels, supporting brain function, and easing stress and anxiety symptoms. 

 

stress and anxiety

 

Here are 6 evidence-based health benefits of ashwagandha. 

Inflammation and Immunity

Research studies looking at the properties of ashwagandha have found significant neuroprotectant and anti-inflammatory effects. A study published in the peer-reviewed journal Phytotherapy Research showed that Withania somnifera (ashwagandha) extract significantly reduced inflammatory markers in the body and may protect against cartilage damage. 

Other studies have shown that ashwagandha tea may increase natural killer cells’ activity, which are healthy immune cells that help fight infections.

Stress and Anxiety

More and more literature suggests that ashwagandha can reduce cortisol levels and improve symptoms of stress and anxiety. 

One study published in the journal Medicine reported that taking a 240 mg ashwagandha supplement reduced mental stress when compared to a placebo. A second trial found a significant improvement in stress and insomnia after taking ashwagandha root extract after 60 days. 

Finally, a review of studies looking at the potential effects of ashwagandha for anxiety, reported that most studies ended with improvements in stress and anxiety symptoms compared to placebo and certain psychotherapy forms.

Sleep

Taking ashwagandha for sleep may help you feel more relaxed before going to bed. In a 2020 study of 150 healthy volunteers with sleep problems taking ashwagandha extract every day, 72% of participants reported improved overall sleep quality and no adverse effects after six weeks. 

Another study found that participants who took 250 or 600 mg of ashwagandha extract reported sleeping better than those taking a placebo.  There isn’t a standard ashwagandha dosage for sleep that has been studied. According to clinical trials, however, an effective dose for improving sleep quality can range between 250 to 600 mg.

If you are interested in improving your overall sleep health, we suggest combining an ashwagandha with a natural sleep supplement.

Men’s Health

Although research is limited, proponents of ashwagandha talk of the plant’s ability to boost men’s fertility. 

Still, research shows some potential benefits. A small study of men with fertility issues found that taking ashwagandha root extract increased testosterone levels and improved sperm count and motility. Another study found similar results among men with stress-related fertility problems. 

Memory and Brain Function

There is limited evidence on the effects of ashwagandha on memory and cognitive function. However, ashwagandha seems to promote antioxidant activity and may help with memory and cognitive issues caused by oxidative stress and free-radical damage.  

In a small clinical trial, ashwagandha improved reaction time and other psychomotor markers in healthy men. Preclinical studies have also shown some benefits for Alzheimer and dementia patients. 

Blood Sugar and General Health

Ashwagandha may reduce blood sugar levels in diabetic and non-diabetic individuals. 

A 2000 clinical trial published in the Indian Journal of Experimental Biology reported decreased blood sugar levels comparable to a common glucose drug after taking ashwagandha powder for 30 days. 

And although more research is needed to understand the mechanisms of action of ashwagandha in the body, supplementing with ashwagandha may be an effective way to boost your overall health. 

An exploratory study to evaluate the side effects of ashwagandha, who should not take ashwagandha, and other considerations, found that most participants taking doses of up to 1,250 mg of ashwagandha daily experienced a reduction in LDL cholesterol, improved sleep, more muscle strength, and total fat percentage reduction. 

What are the side effects of ashwagandha?

Though ashwagandha is generally well-tolerated, more long-term research is needed to evaluate its safety. According to the National Center for Complementary and Integrative Health, some ashwagandha supplements sold in the United States have been tested positive for toxic amounts of lead, mercury, or arsenic. To avoid this, always buy supplements from reputable and established sources. Ashwagandha is also thought to be possibly unsafe for pregnant women as it may induce early labor.  

Elderberry Benefits for Immune System Health

Before modern medicine was invented, our ancestors were herbalists. Ancient Egyptians, Chinese, Greek, Romans, and Native Americans all used plant materials at different points in history for medicinal purposes. In fact, archeological evidence shows that the earliest uses of herbal medicine, or “phytomedicine,” as some people call it, date back to the Paleolithic age, some 60,000 years ago.

One of the most popular medicinal plants at the forefront of ancient and modern herbalism is the elderberry. More than 2,000 years ago, Hippocrates, known as the “Father of Medicine,” called the elder tree his “medicinal chest.” Today, the elderberry is still used as a natural remedy for several types of ailments, including the common cold and the flu.  If you’re interested in boosting your immune system, we suggest taking a supplement with elderberry daily.

What is Elderberry?

Elderberries are small round fruits produced by the Sambucus or elder tree. Native to Europe, the elder tree produces small clusters of yellow or cream-colored flowers and blue or dark purple berries.

While sometimes you may hear the name ‘elderberry’ used interchangeably with other types of berries, such as the American elder, elderflower, and dwarf elder, they are not the same fruit.

Elderberries have been considered one of the most healing medicinal plants in the world. Historically, Native American and European civilizations used these tart fruits to heal wounds, treat infections, and lower fevers. Nowadays, elderberries are used as a popular supplement to fight off common viruses like the common cold and the flu.

 

elderberry

Elderberry Health Benefits

Elderberry extract is one of the best-known natural remedies against infections across the globe.  No bigger than a blueberry, elderberries are tiny but chocked-full of nutrients and antioxidants. 100 grams of elderberries provide about 60 percent of the recommended daily intake of vitamin C. Black elderberry extract also contains important compounds like flavonoids, which are powerful antioxidants with immune-boosting and anti-inflammatory properties.

Is Elderberry Good For The Immune System?

Evidence shows that supplementing with black elderberry extract can significantly reduce upper respiratory symptoms, like those produced by the cold and flu viruses. For example, in one study of 312 participants, investigators looked at whether taking an elderberry supplement could prevent people from developing a cold or experiencing cold-like symptoms after traveling overseas.

The results showed that even though the supplement did not reduce cold incidence, participants who took the elderberry extract had milder symptoms that lasted for a shorter time.

How Does Elderberry Help Your Immune System?

Though more research is still needed, preliminary research has also shown other health benefits of elderberry extract:

  • May ‘boost’ the immune system
  • May improve heart health
  • May reduce bad cholesterol
  • Could help with constipation
  • Can help tame inflammation
  • May reduce stress

Elderberry extract has been researched in the lab for centuries, and scientists have identified multiple properties that are to credit for the herb’s immune-supporting effects. It has explicit antiviral activities, even inhibiting the replications of certain viral strains.

It also has a potent antioxidant profile, which explains its ability to eliminate free radicals that could damage immune cells. Additionally, elderberries have properties that prevent the replication of certain types of bacteria in the body.

Elderberry and COVID-19

Elderberry extract may help to fight Covid-19 and other coronaviruses by supporting a healthy immune system. Elderberry contains compounds that decrease the ability of viruses to infect cells.

It has been suggested that because elderberry fortifies the immune system it might contribute to the creation of cytokines and the cytokine storm that occurs in seriously ill COVID-19 patients. Not only has this never been shown to be true in any human studies but in fact, it is quite possible that the opposite is true! A key contributor to the occurrence of the cytokines storm is the large buildup of reactive oxygen species and subsequent tissue damage that the coronavirus causes. Significant research shows that the various phytochemicals found in black elderberry have significant antioxidant activity and may help control the creation of reactive oxygen species that contribute to the cytokine storm.

Elderberry Uses

Elderberries are small round fruits produced by the Sambucus or elder tree. Native to Europe, the elder tree produces small clusters of yellow or cream-colored flowers and blue or dark purple berries.

While sometimes you may hear the name ‘elderberry’ used interchangeably with other types of berries, such as the American elder, elderflower, and dwarf elder, they are not the same fruit.

Elderberries have been considered one of the most healing medicinal plants in the world. Historically, Native American and European civilizations used these tart fruits to heal wounds, treat infections, and lower fevers. Nowadays, elderberries are used as a popular supplement to fight off common viruses like the common cold and the flu.

If you are considering taking elderberry, immune support may be your top priority. The best elderberry supplements are the ones that have been independently tested to ensure they are free of pesticides, pathogens, and other harmful substances. You can buy black elderberry supplements on Amazon, health food stores, or your local pharmacy. There are also many elderberry syrup recipes online that use dry elderberry. For kids and adults that don’t like swallowing pills, those may be the best options.

Elderberry supplements come in many convenient forms, including:

  • Extracts
  • Syrups
  • Gummies
  • Teas
  • Pills
  • Lozenges
  • Tinctures

What is the difference between elderberry syrup and elderberry extract?

An extract is created by using a solvent to attract and pull out the health-promoting phytochemicals in an herb or berry. There is a difference in how each is made and in the total elderberry content available as well. The most valuable phytochemicals in elderberry are the antioxidant-rich anthocyanins. A high-quality elderberry extract should be standardized to 10% anthocyanins.

By comparison, elderberry syrups contain more ingredients than an elderberry extract and have less elderberry available per serving. As the name implies, a syrup contains either natural or artificial sweeteners or thickeners to give it a sweeter, syrupy texture.

Risks and Side Effects

Uncooked elderberries are quite tart and may taste unpleasant for some people. Furthermore, raw, unripe elderberries contain chemical compounds called lectins that may cause diarrhea and upset stomach.

Talk to your doctor before taking elderberry if you have an autoimmune disease such as lupus or rheumatoid arthritis.

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10 Herbs and Supplements for Memory and Brain Health

15 Immune Boosting Foods

Immune Boosting Foods

The immune system consists of organs, cells, tissues, and proteins. Together, these carry out a complex group of defense responses and bodily processes that fight off pathogens, which are the viruses, bacteria, and foreign bodies that cause infection or disease.

Having a strong immune system is critical for preventing and fighting disease, especially with the ongoing COVID-19 pandemic still spreading across the world. But there are everyday factors like stress, smoking, lack of sleep, and spending too little time outdoors that can weaken and compromise it.

Unfortunately, no single food or supplement can cure or protect you against viruses like COVID-19 or the flu.  Maintaining a healthy immune system, wearing a mask, practicing social distancing, and washing your hands frequently are still the best practices for preventing COVID-19.

But the good news is that there’s evidence that a healthy diet rich in fruit and vegetables can provide your body with essential nutrients that help bolster immunity. Here are 15 immune-boosting foods to help build your body’s defenses against infections.  If you’re interested, here’s an immune-boosting supplement to provide additional nutritional support to your system.

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1. Citrus Fruit

Citrus fruits are an excellent source of vitamin C – an essential micronutrient that plays a vital role in fighting against disease.

Vitamin C is a powerful antioxidant that can help protect the body against oxidative damage. It also increases the production of white blood cells, which are a key part of the immune response, and your body doesn’t produce or store vitamin C on its own, so you need to get it from foods like citruses or supplements to avoid deficiencies. Nearly all citric foods are high in vitamin C, and though oranges are the most popular, plenty other lesser-known citruses are as healthy and delicious:

  • kaffir limes
  • tangelo
  • kumquat
  • pomelo
  • yuzu
  • finger limes

2. Red bell peppers

Tired of eating citrus fruits for your daily vitamin C fix? Packed with almost three times as much vitamin C as oranges, red bell peppers make for a perfect immune-boosting veggie to add to your diet.

Red Peppers for Immunity

The European Journal of Clinical Nutrition published a paper in April 2020 recommending red bell peppers as part of a healthy quarantine diet because of their content of vitamin A (beta carotene) and C.  Fresh, raw bell peppers are also loaded with other important vitamins and minerals, including vitamin E, vitamin K, potassium, and folate. Additionally, red bell peppers have been shown to promote eye and skin health.

3. Broccoli

Love it or hate it, there’s no denying that broccoli is one of the healthiest vegetables you can eat for overall health.

Broccoli for Immune Health

This nutritional powerhouse is chocked-full of immune-boosting vitamins, minerals, and antioxidants. In fact, a single cup of raw broccoli contains up to 135% of vitamin C’s recommended daily intake.  Antioxidants can help prevent the development of various conditions.

Broccoli is also packed with flavonoids, which are potent plant compounds capable of reducing inflammation and protecting against cell damage. Experts recommend eating broccoli raw or as lightly cooked as possible to reap its full benefits. Boiling, microwaving, and frying broccoli have been shown to alter its nutritional profile, especially reducing its vitamin C content.

4. Elderberry

Elderberries are considered one of the most healing medicinal plants in the world that provide comprehensive immune support. Historically, Native American and European civilizations used these tart fruits to heal wounds, treat infections, and lower fevers.

Elderberry for Immune Health

Evidence shows that supplementing with black elderberry extract can significantly reduce upper respiratory symptoms, like those produced by the cold and flu viruses. For example, in one study of 312 participants, investigators looked at whether taking an elderberry supplement could prevent people from developing a cold or experiencing cold-like symptoms after traveling overseas.

Most people are not aware of the tremendous immune-boosting power of mushrooms. They are packed with a ton of essential vitamins and minerals, carbohydrates, proteins, and potent anti-inflammatory compounds like polysaccharides and polyphenols. However, studies show that cooking mushrooms can destroy many of their anti-inflammatory compounds, so try to eat them raw or as lightly cooked as possible.

5. Mushrooms

The amazing health benefits of mushrooms range from fighting respiratory infections to cancer.  The immune-enhancing actions of mushrooms are thought to help the body to more effectively attack microbial invaders. Mushroom’s phytochemicals, such as beta-glucan, enhance the activity of several different types of immune cells including natural killer cells, which attack and destroy virus-infected and cancerous cells.

mushrooms

Some of the best edible mushroom varieties you can eat to fortify your immune system include:

  • shiitake
  • oyster
  • reishi
  • portobello
  • porcini
  • chanterelle
  • lion’s mane
  • chaga mushrooms – often consumed as a tea

6. Oysters

While not everybody’s cup of tea, oysters are highly nutritious. They are rich in zinc, a mineral that plays a vital role in keeping the immune system strong. A 3.5-ounce serving of oysters also contains more than 100% percent of your recommended daily intake of vitamin B12 and significant amounts of copper, selenium, and vitamin D.

oysters

Eating raw oysters, however, can increase your risk for food poisoning and certain bacterial infections, so you should eat them with caution. Always buy oysters from a trusted source, and if you are going to eat them at home, consider cooking them to eliminate potentially harmful bacteria.

7.  Kiwi

Like oranges and bell peppers, kiwis are packed with vitamin C and antioxidants that stimulate the immune system and fight free radical damage. One kiwifruit contains more than 200% of the recommended daily intake of vitamin C.

kiwi

8.  Turmeric

Turmeric comes from the root of Curcuma longa, a South Asian plant belonging to the ginger family. Curcumin, the main bioactive compound in turmeric, has been used for its medicinal, immune-boosting, and anti-inflammatory properties for thousands of years. Turmeric may play a role immune cell production, according to a 2007 study published in the Journal of Clinical Immunology.

turmeric

But despite its impressive health effects, turmeric has one important downside: curcumin only makes up about 5 percent of turmeric, so the bloodstream can’t absorb it effectively when eaten by itself. The remedy: eat turmeric with black pepper.

Piperine – black pepper’s main bioactive compound – can increase curcumin’s bioavailability by up to 2000 percent. Mixing and matching these spices may also help boost turmeric effects, as studies suggest that piperine has significant anti-inflammatory, anti-cancer, and gastrointestinal properties.    To fully benefit from its many protective and healing properties, consider taking a turmeric supplement with 1000-1500 mg a day of turmeric extract. Make sure it states it contains 95% curcuminoids on the label.

9. Ginger

Nothing beats a warm, spicy ginger tea when you are feeling under the weather. Ginger boasts countless anti-inflammatory and antioxidant compounds that help combat inflammation and fight cellular damage. This aromatic root also has powerful antiviral and antibacterial properties, and laboratory studies suggest that it may have a protective effect against certain human respiratory viruses.

ginger

Treat yourself to a hot cup of ginger tea by peeling and thinly slicing a small knob of ginger root and boiling it in freshwater for at least five minutes (up to 10 minutes if you want an extra-spicy tea). Add an optional tablespoon of honey and a few drops of fresh lime juice to up its immune-boosting effects.

10. Spinach

Spinach is high in vitamin C, vitamin A, and folate. Vitamin A is an umbrella term for a group of fat-soluble compounds essential for eye health, growth, cellular differentiation, and immunity. Specifically, vitamin A increases the activity of white blood cells such as lymphocytes. It also helps maintain the integrity of the thin sheet of cells that line and protect the internal and external surfaces of the body, called the epithelial tissues.
spinach
Whip yourself a supercharged immune-boosting breakfast smoothie for daily immune support by blending one cup of your favorite plant-based milk or yogurt, a couple generous handfuls of spinach, one tablespoon of freshly grated ginger, a teaspoon of turmeric (and a dash of black pepper to increase bioavailability), and a frozen banana.

11. Yogurt

Yogurt is a healthy delicious snack that you can indulge in any time of the day. Eating foods that contain live, beneficial microorganisms, like yogurt, promotes the growth and development of healthy bacteria in the gut.

yogurt

Yogurt contains two very unique and special ingredients: probiotics and prebiotics. Probiotics are live organisms that are beneficial to your health when taken in adequate amounts. Prebiotics are non-digestible food ingredients that stimulate the growth of beneficial bacteria in your colon. Yogurt also gives you a healthy dose of calcium and is a significant source of protein, These foods are often called “probiotics” and can help with a wide range of health problems, including digestion issues, allergies, and inflammation. Probiotic foods have also been shown to boost the immune system and may even help you lose weight. Look for yogurts with the words “live cultures” printed on the label to ensure you are getting the probiotics your gastrointestinal tract needs for the best immune support.

12. Sunflower Seeds

Sunflower seeds are loaded with vitamin E, an essential micronutrient that plays a role in immune regulation. These tasty snacking seeds are also packed with zinc, selenium, B-1, manganese, phosphorus, magnesium, and B-6 which support your immune system as well as other bodily processes.

sunflower seeds

13. Garlic

It’s an old folk remedy, but it works. Garlic contains bioactive compounds that help the immune system fight disease. It has also shown promise in preventing certain viral infections like the flu. A 2012 study published in the Journal of Clinical Nutrition reported that people who ate 2.5 grams of garlic extract daily experienced significantly shorter colds than a placebo group.

garlic

To maximize the health effects of garlic, crush it or slice it before you eat it and let it stand for 10 minutes to prevent the loss of its medicinal properties.

14.  Sweet Potatoes

Orange-fleshed sweet potatoes are one of the best beta carotene sources, a plant-based compound that converts into vitamin A. They are also a good source of vitamin C and antioxidants. Leave the skin on your sweet potatoes to get the most health benefits out of them, and roast them on the oven or barbecue grill for a delicious, immune-boosting side dish.

Sweet Potato

15.  Almonds

A half-cup of almonds contains over 100% of the recommended daily amount of vitamin E – an essential vitamin for fighting pathogens. They also help you stay healthy by lowering LDL (“bad”) cholesterol and contain as much calcium as a ¼ cup of milk, helping your bones stay strong. The Dietary Guidelines for Americans recommend eating one ounce of almonds – about 23 nuts – per day, which looks roughly like the size of a lime or a 3” x 3” sticky note.

almonds

 

Incorporating these foods into your diet will yield big health benefits and should be part of your immune-boosting regimen.

Ready to boost your immune system?