Yellow Dock Root Powder

Yellow dock root, also known as Rumex crispus, is a medicinal herb that is native to Europe and parts of Africa. This herb is widely used in the treatment of various diseases and disorders including liver problems, indigestion, urinary problems, and gallbladder problems. It is the taproot of yellow dock that is commonly used as supplements because it is highly rich in compounds known to have detoxification qualities as well as essential minerals such as iron, calcium, phosphorus and magnesium.

Benefits of Yellow Dock Root Powder

Numerous high quality studies support the many health benefits of yellow dock root. Among its diverse benefits, the following are worth mentioning:

Treats Skin Inflammation (Dermatitis)

The tannins in yellow dock root are known to possess anti-inflammatory properties, which can be beneficial in people with skin problems. According to a study assessing the effects of various herbal medicines on dermatological disorders, researchers found that yellow dock root extract appears to improve the symptoms of dermatitis without any adverse side effects.^[1] This positive finding is mainly due to high concentrations of tannins present in yellow dock root.

Cleanses the Liver

A study by the Department of Chemistry at Jamia Hamdard in India found that yellow dock root is highly rich in antioxidants, which appears to scavenge harmful free radicals and neutralize oxidative damage in the liver tissues.^[2]  

Fights Cancer

A 2012 study found that yellow dock root extract along with other Rumex species induced programmed cell death of cancer cells when tested on several leukemia cell lines.^[3] This finding clearly suggests that yellow dock root possess anti-cancer properties and can be beneficial in patients suffering from this deadly disease.

Fights Infection

According to a study published in the Journal of Pharmaceutical Biology, yellow dock root appears to have strong antibacterial activity.^[4] The researchers found that yellow dock root was able to inhibit the growth of various microorganisms including Pseudomonas species, Salmonella typhimurium, Serratia liquefaciens, Vibrio cholerae, Yersinia frederiksenii, and Yersinia pseudotuberculosis.

Helps Lose Weight

According to a study published in the National Center for Complementary and Alternative Medicine (NCCAM), yellow dock root can aid in weight loss by increasing one’s bowel movements (laxative effect).^[5] Aside from being a weight loss agent, yellow dock root helps flush out toxins out of the body.

Treats Menstrual Symptoms

According to a study published in the Journal of Ethnobiology and Ethnomedicine, yellow dock powder supplementation can help reduce menstrual pain, cramps, and other menstrual symptoms.^[6]   

References:

1. Shenefelt PD. Herbal Treatment for Dermatologic Disorders. In: Benzie IFF, Wachtel-Galor S, editors. Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition. Boca Raton (FL): CRC Press/Taylor & Francis; 2011. Chapter 18. Available from: https://www.ncbi.nlm.nih.gov/books/NBK92761/.
2. Lone IA, Kaur G, Athar M, Alam MS. Protective effect of Rumex patientia (English Spinach) roots on ferric nitrilotriacetate (Fe-NTA) induced hepatic oxidative stress and tumor promotion response. Food Chem Toxicol. 2007;45(10):1821-9.
3. Available at: http://www.ptfarm.pl/pub/File/Acta_Poloniae/2012/3/487. Accessed April 7, 2017.
4. Available at: http://www.tandfonline.com/doi/abs/10.1080/13880200802182240. Accessed April 7, 2017.
5. Koithan M, Niemeyer K. Using Herbal Remedies to Maintain Optimal Weight. The journal for nurse practitioners : JNP. 2010;6(2):153-154. doi:10.1016/j.nurpra.2009.12.005.
6. Cadena-gonzález AL, Sørensen M, Theilade I. Use and valuation of native and introduced medicinal plant species in Campo Hermoso and Zetaquira, Boyacá, Colombia. J Ethnobiol Ethnomed. 2013;9:23.

Xylanase

Xylanase refers to a class of enzymes which break down the complex sugar xylan (also known as “wood gum”) into a simple sugar known as xylose. Xylan is one of the major components of the cell walls of plants like wheat, corn, legumes and other high fiber vegetables. Without xylanase, your body cannot digest xylan and extract its usable nutrients. Because the body cannot produce xylanase, you need to take supplemental xylanase to completely digest fibrous foods and avoid indigestion and abdominal discomfort.

Benefits of Xylanase

Taking xylanase supplements can give you the following proven health benefits:

Improves Energy Levels

Since xylans are made up of starches, carbohydrates and sugars,^[1] improving the body’s absorption of xylan through xylanase supplementation can help load up on energy stores as well as improve your productivity and quality of life.

Improves Digestion

Xylanase, just like all the other essential digestive enzymes is essential for enhancing the digestibility of nutrients.^[2] Without xylanase, you will often notice undigested food fragments in your stool when you eat high fiber fruits and vegetables.   

Increases Beneficial Bacteria in the Gut

The gut is home to billions of good and bad bacteria. Xylanase supplementation can help restore this delicate balance by increasing the number of beneficial bacteria in the gut. Studies show that xylanase provides a favorable pH level for beneficial bacteria so that they can grow and multiply.^[3] This in turn can help prevent various gastrointestinal symptoms such as diarrhea, gassiness, bloating, and abdominal pain.

Boosts Immune Function

A strong immune system can help prevent a wide array of diseases. Studies show that digestive enzymes such as xylanase can help boost immune function by enhancing the activity of various immune system cells such as white blood cells and natural killer cells.^[4]

Lowers High Cholesterol Levels

There is increasing evidence that xylanase supplementation can help lower high cholesterol levels.^[5-6] By improving the digestibility of high fiber foods, xylanase can help the body increase its fiber stores. In a meta-analysis of 67 controlled trials assessing the cholesterol-lowering effect of major dietary fibers, researchers observed a significant reduction in low density lipoprotein (bad cholesterol) levels in individuals who consumed 3 grams or more of soluble fiber per day.^[7]   

References:

1. Zhang M, Chekan JR, Dodd D, et al. Xylan utilization in human gut commensal bacteria is orchestrated by unique modular organization of polysaccharide-degrading enzymes. Proc Natl Acad Sci USA. 2014;111(35):E3708-17.
2. Zhang L, Xu J, Lei L, Jiang Y, Gao F, Zhou GH. Effects of Xylanase Supplementation on Growth Performance, Nutrient Digestibility and Non-starch Polysaccharide Degradation in Different Sections of the Gastrointestinal Tract of Broilers Fed Wheat-based Diets. Asian-Australasian Journal of Animal Sciences. 2014;27(6):855-861. doi:10.5713/ajas.2014.14006.
3. Gibson GR, Probert HM, Loo JV, Rastall RA, Roberfroid MB. Dietary modulation of the human colonic microbiota: updating the concept of prebiotics. Nutr Res Rev. 2004;17(2):259-75.
4. Maslowski KM, Mackay CR. Diet, gut microbiota and immune responses. Nat Immunol. 2011;12(1):5-9.
5. Jonnalagadda SS, Thye FW, Robertson JL. Plasma total and lipoprotein cholesterol, liver cholesterol and fecal cholesterol excretion in hamsters fed fiber diets. J Nutr. 1993;123(8):1377-82.
6. Available from https://www.jstage.jst.go.jp/article/bbb1961/39/3/39_3_579/_article.
7. Brown L, Rosner B, Willett WW, Sacks FM. Cholesterol-lowering effects of dietary fiber: a meta-analysis. Am J Clin Nutr. 1999;69(1):30-42.

Wild Yam Root

Wild yam (Dioscorea villosa), also known as colic root or rheumatism root, is a perennial flowering plant that is native to eastern North America. It has long been used for its therapeutic benefits in women’s reproductive health, particularly in alleviating menstrual and menopausal symptoms. The most active part of wild yam is diosgenin, which is a precursor for steroid hormones like dehydroepiandrosterone (DHEA) and estrogen. Because diosgenin appears to have the same function as estrogen, it may serve as a natural alternative to the hormone estrogen.   The roots and bulbs of wild yam are typically dried and ground into powder in order to prepare an extract.

Benefits of Wild Yam Root

Strong scientific evidence supports the many health benefits of wild yam root supplements. The following are among the well-known benefits of this medicinal plant:

Fights Cancer

A 2015 test tube study has shown that wild yam root extract can inhibit the growth and reproduction of breast cancer cells.[1] According to the study, wild yam root extract significantly reduced the viability of two breast cancer cell lines by altering their cellular structure.

Treats Menopausal Symptoms

The age-related decline in estrogen levels is the main cause of debilitating menopausal symptoms, including mood changes, hot flashes, extreme fatigue, irritability, body pains, and reduced well-being. Since diosgenin in wild yam root appears to have estrogen-like activity, taking wild yam root supplements can be beneficial for menopausal women. In a 2001 study assessing the effects of wild yam root extract on menopausal symptoms, researchers found that healthy women who were treated with the extract experienced a significant reduction in their symptoms compared to those who received placebo.[2]

Maintains Healthy Skin

One laboratory study found that diosgenin in wild yam root extract appears to enhance DNA synthesis in skin cells isolated from a 70-year old caucasian woman, resulting in increased skin thickness and improved skin cell renewal.[3]

Fights Pain

A 2005 study published in the Journal of Women’s Health found that wild yam root extract can help treat menstrual cramps and pain associated with childbirth, possibly due to its anti-inflammatory properties.[4]

Improves Cholesterol Levels

Women with abnormal cholesterol profiles can benefit from taking wild yam root supplements. One study found that wild yam root supplementation in people with abnormal cholesterol levels significantly reduced the levels of total cholesterol and low-density lipoprotein cholesterol.[5] This finding is highly significant since high cholesterol levels can increase a woman’s risk for heart disease, stroke and other fatal diseases.

Increases Libido

Menopausal women suffering from reduced libido can benefit from wild yam root extract supplementation. According to a 2013 study published in the Asian Pacific Journal of Tropical disease, diosgenin in wild yam root can help boost libido by increasing the levels of testosterone, a hormone that fuels a woman’s sex drive.[6]

Prevents Hepatitis C

Hepatitis C is a long-term illness caused by hepatitis C virus. If left untreated, this condition can lead to serious liver problems, including scarring of the liver and liver cancer. One test tube study found that diosgenin in wild yam root can help prevent hepatitis C infection due to its antiviral properties.[7] According to the study, diosgenin was able to inhibit the replication of hepatitis C virus by altering its RNA synthesis and reducing its viral protein levels.

References:

1. Aumsuwan P, Khan SI, Khan IA. Evaluation of wild yam (Dioscorea villosa) root extract as a potential epigenetic agent in breast cancer cells. In vitro cellular & developmental biology. Animal. 2015; 51(1):59-71.
2. Komesaroff PA, Black CV, Cable V, Sudhir K. Effects of wild yam extract on menopausal symptoms, lipids and sex hormones in healthy menopausal women. Climacteric : the journal of the International Menopause Society. 2001; 4(2):144-50.
3. Tada Y, Kanda N, Haratake A, Tobiishi M, Uchiwa H, Watanabe S. Novel effects of diosgenin on skin aging. Steroids. 2009; 74(6):504-11.
4. Geller SE, Studee L. Botanical and Dietary Supplements for Menopausal Symptoms: What Works, What Doesn’t. Journal of women’s health (2002). 2005;14(7):634-649. doi:10.1089/jwh.2005.14.634.
5. Zagoya JCD, Laguna J, and Guzman-Garcia J. Studies on the regulation of cholesterol metabolism by the use of structural analogue, diosgenin. Biochemical Pharmacology 1971;20:3471-3480.
6. Alok S, Jain SK, Verma A, Kumar M, Mahor A, Sabharwal M. Plant profile, phytochemistry and pharmacology of Asparagus racemosus (Shatavari): A review. Asian Pacific Journal of Tropical Disease. 2013;3(3):242-251. doi:10.1016/S2222-1808(13)60049-3.
7. Wang YJ, Pan KL, Hsieh TC, Chang TY, Lin WH, Hsu JT. Diosgenin, a plant-derived sapogenin, exhibits antiviral activity in vitro against hepatitis C virus. Journal of natural products. 2011; 74(4):580-4.

Whole Adrenal Powder

Adrenal extracts, also known as adrenal cortical extracts, are supplements that primarily contain the hormone hydrocortisone and the stress hormone known as cortisol. They are usually made from the adrenal glands of slaughtered cows (bovine) and are known to possess diverse health benefits. Adrenal extracts can be taken by mouth, placed under the tongue, or injected into your veins.

Depletion of adrenal reserves due to chronic stress or poor lifestyle may lead to adrenal fatigue and other diseases. Adrenal extract supplements can help treat fatigue and combat stress because they contain the actual hormones of the adrenal glands. If your adrenal glands fail to work at optimal levels, this is considered as an emergency requiring medical treatment. Fortunately, taking adrenal extract supplements can help restore hormonal reserves and boost your overall health.

Benefits of Adrenal Extracts

Restoring your adrenal reserves to youthful levels through adrenal extract supplementation can give you the following proven health benefits:

Fights Cancer

According to a study published in the Western Journal of Medicine in California, adrenal extract injections in patients with malignant cells resulted in marked necrosis (tissue death) of tumor mass.^[1] Interestingly, all of the patients reported that they felt better, slept better, and ate better. Also, a striking increase in weight after short period of injections was noted in most of the cancer patients.   

Helps Treat Severe Burns

Severe burns are associated with hypermetabolic response (increased metabolism). Accelerated protein breakdown and lower blood volume are constant features of hypermetabolic response to burn injuries, resulting to severe protein loss, muscle wasting and shock. Results from two high quality studies assessing the effects of adrenal extract supplementation in severely burned patients show that the treatment was able to significantly slow the process of protein breakdown and increase blood volume.^[2-3]  

Treats Addison’s Disease

Addison’s disease, also known as adrenal insufficiency, is a disorder that occurs when your body produces inadequate amounts of the hormones cortisol and aldosterone. It can lead to a wide array of unpleasant symptoms such as extreme fatigue, weight loss, low blood pressure, food cravings, low blood sugar, abdominal pain, muscle or joint pains, and mood changes. One study revealed that whole adrenal powder extract supplementation can help restore the levels of adrenal hormones and significantly reduce the symptoms of Addison’s disease.^[4] This finding is highly significant since this condition can be life-threatening if left untreated.      

Improves Mental Efficiency

The hormones of the adrenal glands are responsible for enhancing your mental clarity and thinking skills especially in stressful situations. According to a study in St. Luke’s Hospital, New York, boosting the levels of adrenal hormones in patients with adrenal insufficiency through adrenal extract supplementation can lead to improved mental efficiency and emotional excitement.^[5]  

Treats Various Infections

Results from one study show that adrenal extract supplementation in patients with herpes infections can help reduce the symptoms of this infectious condition. Researchers found that recovery was more rapid in patients who received adrenal extract supplements.^[6]

References:

1. Coffey WB, Humber JD. Extract of adrenal cortex substance: report of its preparation and use—with some clinical notes. California and Western Medicine. 1930;33(3):640-652.
2. Rhoads JE, Wolff WA, Lee WE. The use of adrenal cortical extract in the treatment of traumatic shock of burns. Annals of Surgery. 1941;113(6):955-968.
3. Heuer GJ, Andrus WD. The effect of adrenal cortical extract in controlling shock following the injection of aqueous extracts of closed intestinal loops. Annals of Surgery. 1934;100(4):734-749.
4. Hicks CS, Mitchell ML. The Treatment of Addison’s Disease by Whole Adrenal Gland: (Section of Therapeutics and Pharmacology). Proceedings of the Royal Society of Medicine. 1935;28(7):932-940.
5. Available at: http://www.jstor.org/stable/1414614?seq=1#page_scan_tab_contents. Accessed March 21, 2017.
6. Available at: https://academic.oup.com/jcem/article-abstract/3/1/20/2722615/The-Use-of-Adrenal-Extract-in-Fever-Therapy1?redirectedFrom=fulltext.

Wheat Grass

Wheat grass (Triticum aestivum) is a common grass grown in temperate climates; it also goes by the name couchgrass. Wheat grass has been touted as a health food since it was first juiced, packaged and sold in the 1930s. Proponents claim that wheat grass juice offers powerful enzymes that aid digestion, neutralize toxins, and improve overall health. Now considered to be a “superfood,” wheatgrass is widely available as juice, capsules, powder, pills and tablets in many health food stores.

Benefits of Wheat Grass

This nutrient-rich type of young grass has a lot of health benefits to offer, including:

Potential Treatment for Cancer

Wheatgrass demonstrates anti-cancer potential, and that it seems to do so by inducing programmed cell death of malignant cells.[1] Aside from being a natural remedy for cancer, one study found that wheatgrass can also help reduce chemotherapy-related side effects. [2] The study included sixty breast cancer patients undergoing chemotherapy and were divided into two groups, with one the control group receiving no wheat grass juice and the other drinking 60 cc of wheat grass juice during their first three cycles of chemotherapy. Researchers found that the group that drank wheat grass juice demonstrated reduced toxicity and need for additional medication.

Relief from Ulcerative Colitis

A 2012 study published in the Scandinavian Journal of Gastroenterology found that wheat grass juice consumption can help alleviate debilitating symptoms of ulcerative colitis.[3] The study included 21 patients with ulcerative colitis which were given 100 cc of wheat grass juice daily for 1 month. After the treatment, researchers observed that the patients showed improvements in all symptoms associated with ulcerative colitis with no apparent side effects.

Detoxification of Body Toxins

Recent studies show that the many active compounds of wheatgrass juice have a powerful ability to cleanse the blood by neutralizing and digesting toxins in the body.[4-5] This effect can be attributed to the potent antioxidant properties of wheat grass.

Strong Immune System

Taking wheat grass supplements can help boost the immune function and prevent a wide array of diseases. According to a 2013 study published in the Journal of Biological Chemistry, wheat grass contains compounds that modulate the activities of monocytes, natural killer cells, and other cells of the immune system.[6]

Thalassemia Prevention

Thalassemia is a blood disorder characterized by less hemoglobin and fewer red blood cells. Affected individuals often undergo frequent blood transfusion, possibly every few weeks, as a form of treatment. Interestingly, one study revealed that wheat grass supplementation in patients with thalassemia can help reduce blood transfusion requirement.[7] Researchers observed that patients who consumed about 100 ml of wheat grass juice daily decreased their requirement of packed red blood cells transfusion by 25% or more.

Reduced Cholesterol Levels and Menopausal Symptoms

A 2017 study published in the Journal of Dietary Supplements found that women with abnormally high cholesterol levels who consumed 3.5 g of freeze-dried wheat grass powder in encapsulated form daily for 10 weeks, experienced a reduction of 5.4% in total cholesterol (TC), 4.4% in low-density lipoprotein cholesterol, and 9.5% in triacylglycerols (TAG) following the treatment period.[8] Aside from these beneficial effects, the researchers also observed a reduction in menopausal symptoms.

References:

1. Bar-Sela G, Cohen M, Ben-Arye E, Epelbaum R. The Medical Use of Wheatgrass: Review of the Gap Between Basic and Clinical Applications. Mini reviews in medicinal chemistry. 2015; 15(12):1002-10.
2. Bar-Sela G, Tsalic M, Fried G, Goldberg H. Wheat grass juice may improve hematological toxicity related to chemotherapy in breast cancer patients: a pilot study. Nutrition and cancer. 2007; 58(1):43-8.
3. Ben-Arye E, Goldin E, Wengrower D, Stamper A, Kohn R, Berry E. Wheat grass juice in the treatment of active distal ulcerative colitis: a randomized double-blind placebo-controlled trial. Scandinavian journal of gastroenterology. 2002; 37(4):444-9.
4. Healthy benefits of wheat grass (online available) http://www.ph.ion.com.
5. Jarvis, W.T2001. Wheatgrass Therapy. National Council Against Health Fraud Resource Documents. National Council Against Health Fraud, Accessed from http://www.ncahf.org/articles/sz/wheatgrass.html.
6. Tsai C-C, Lin C-R, Tsai H-Y, et al. The Immunologically Active Oligosaccharides Isolated from Wheatgrass Modulate Monocytes via Toll-like Receptor-2 Signaling. The Journal of Biological Chemistry. 2013;288(24):17689-17697. doi:10.1074/jbc.M112.448381.
7. Marawaha RK, Bansal D, Kaur S, Trehan A. Wheat grass juice reduces transfusion requirement in patients with thalassemia major: a pilot study. Indian pediatrics. 2004; 41(7):716-20.
8. Kumar N, Iyer U. Impact of Wheatgrass (Triticum aestivum L.) Supplementation on Atherogenic Lipoproteins and Menopausal Symptoms in Hyperlipidemic South Asian Women – A Randomized Controlled Study. Journal of dietary supplements. 2017; 14(5):503-513.

Vitamin K1

Vitamin K is not a single vitamin but actually a group of vitamins that includes vitamin K1 and vitamin K2. Vitamin K1 is a fat-soluble vitamin that is found in green, leafy vegetables and is a crucial factor in healthy blood clotting. This vitamin helps your blood to thicken and stop bleeding after an accidental cut or injury. Having low levels of vitamin K1 increases your risk for bleeding or clotting problems.

Benefits of Vitamin K1

The benefits of vitamin K1 go far beyond blood clotting. Loading up on vitamin K1 either through diet or supplements can have the following benefits:

Lowers your Risk for Fractures

Large, respected studies such as the Framingham Heart Study have found that low levels of vitamin K1 in men were associated with low bone mineral density (BMD) at the hip area. On the other hand, low levels of vitamin K1 in postmenopausal women were associated with low spine BMD.^[1] In another study, vitamin K1 supplementation in postmenopausal women at 1 mg/day significantly reduced bone loss at the femoral neck (hip area).^[2]     

Treats and Prevents Excessive Anticoagulation

Excessive anticoagulation, defined as an international normalized ratio (a test that measures how fast the blood clots) higher than 5, puts patients at increased risk for bleeding. In one study, oral vitamin K1 supplementation in patients with excessive anticoagulation decreased the incidence of hemorrhage.^[3]

Treats and Prevents Arterial Calcification

Arterial calcification is the accumulation of calcium salts in the artery, causing it to harden. This condition is life-threatening especially if lodged into soft tissues and impairs the blood circulation of vital organs such as the heart, lungs and brain. Several studies have shown that low vitamin K1 levels are associated with fatal illnesses such as heart disease and stroke, and that oral supplementation of this vitamin helps treat patients with arterial calcification and prevents its occurrence.^[4]        

Prevents Cancer

In one study assessing the effects of vitamin K1 on liver cancer cell lines, vitamin K1 was able to strongly inhibit the levels of des-gamma-carboxy prothrombin (DCP), an abnormal clotting factor and is a tumor marker.^[5]

Prevents Rheumatoid Arthritis

Rheumatoid factors (RF) are proteins produced by your immune system that can mistakenly attack healthy body tissues. Elevated levels of RF in the blood are most often associated with rheumatoid arthritis. In a randomized clinical trial involving 64 women with rheumatoid arthritis, the group treated with vitamin K1 had significant reductions in the RF levels compared to placebo group.^[6] 

Improves the Symptoms of Cystic Fibrosis

Cystic fibrosis is characterized by the presence of sticky and thick secretions in the ducts and passageways of the body. It is a well-known fact that patients with this condition have vitamin K deficiency because the thick secretions can block the tubes that carry digestive enzymes which are necessary for absorption of vitamin K. In one study, 5 mg oral vitamin K1 supplementation in patients with cystic fibrosis for 4 weeks restored vitamin K levels and prevented hemorrhagic events.^[7]       

References:

1. Booth SL, Broe KE, Peterson JW, et al. Associations between vitamin K biochemical measures and bone mineral density in men and women. J Clin Endocrinol Metab. 2004;89(10):4904-9.
2. Braam LA, Knapen MH, Geusens P, et al. Vitamin K1 supplementation retards bone loss in postmenopausal women between 50 and 60 years of age. Calcif Tissue Int. 2003;73(1):21-6.
3. Dezee KJ, Shimeall WT, Douglas KM, Shumway NM, O’malley PG. Treatment of excessive anticoagulation with phytonadione (vitamin K): a meta-analysis. Arch Intern Med. 2006;166(4):391-7.
4. Adams J, Pepping J. Vitamin K in the treatment and prevention of osteoporosis and arterial calcification. Am J Health Syst Pharm. 2005;62(15):1574-81.
5. Carr BI, Wang Z, Wang M, Wei G. Differential effects of vitamin K1 on AFP and DCP levels in patients with unresectable HCC and in HCC cell lines. Dig Dis Sci. 2011;56(6):1876-83.
6. Shishavan NG, Gargari BP, Kolahi S, Hajialilo M, Jafarabadi MA, Javadzadeh Y. Effects of Vitamin K on Matrix Metalloproteinase-3 and Rheumatoid Factor in Women with Rheumatoid Arthritis: A Randomized, Double-Blind, Placebo-Controlled Trial. J Am Coll Nutr. 2016;35(5):392-8.
7. Beker LT, Ahrens RA, Fink RJ, et al. Effect of vitamin K1 supplementation on vitamin K status in cystic fibrosis patients. J Pediatr Gastroenterol Nutr. 1997;24(5):512-7.

Vitamin E

Vitamin E is a fat-soluble vitamin and is a powerful antioxidant. It helps prevent free radical damage to healthy cells and is required for the proper function of many vital organs in your body. Vitamin E is abundant in various food groups including nuts, poultry, seeds, wheat, eggs and green leafy vegetables. It is also available as a supplement.

Benefits of Vitamin E

Supplementing and adding vitamin E rich foods to your diet have the following health benefits:

Lowers Risk for Coronary Heart Disease

In one study assessing the vitamin E intake of 39 910 U.S. male health professionals (40 to 75 years of age) who were free of diagnosed coronary heart disease, diabetes, and high cholesterol levels, a lower risk of coronary heart disease among men with higher intakes of vitamin E was observed.^[1]   

Repairs Damaged Skin

As a highly efficient antioxidant, vitamin E helps decrease the frequency and severity of pathological events in the skin by strengthening the capillary walls and improving moisture and elasticity, acting as a natural anti-aging nutrient.^[2]

Relieves Menstrual Pain (Dysmenorrhea)

Studies have shown that vitamin E may be effective at relieving menstrual pain. In one study, participants took 500 international units of the vitamin for two days prior to and three days after their period started. The women had less pain than those who took placebo supplements.^[3]

Slows the Progression of Alzheimer’s Disease

Vitamin E helps slow down the worsening of core symptoms of Alzheimer’s disease such as memory loss and functional decline.^[4] It also lowers one’s risk for several forms of dementia.

Improves Physical Endurance and Muscle Strength

Several studies have shown that prolonged physical exercise results in free radical-mediated damage to tissues.^[5] This in turn can affect one’s ability to engage in any physical activity. Interestingly, supplementation with 100 to 200 mg of vitamin E daily was able to prevent exercise-induced oxidative damage in endurance athletes, allowing them to reap the full health benefits of exercise.^[6]

Prevents Cataract

Cataract is a clouding of the eye’s natural lens and is the most common cause of blindness worldwide in the aging population. Interestingly, a recent study found that cataract patients tended to have lower levels of vitamin E and that supplementation with this vitamin reduced the risk of cataracts by 50%.^[7]  

 Treats Symptoms of Arthritis

Vitamin E has been suggested to possess both anti-inflammatory and analgesic activity. In one study assessing the effects of vitamin E at a dose of 600 mg twice a day for 12 weeks in arthritic patients, a significant reduction in the pain parameters was observed after the treatment.^[8]  

Necessary for Healthy Nails

Vitamin E has been suggested to benefit patients with yellow nail syndrome, a rare nail disorder which is usually accompanied by swelling of body parts and lung problems. Oral treatment with vitamin E in the form of d-alpha tocopheryl acetate at a daily dose of 800 international units resulted in normalization of the classical yellow nails.^[9]

References:

1. Rimm EB, Stampfer MJ, Ascherio A, Giovannucci E, Colditz GA, Willett WC. Vitamin E consumption and the risk of coronary heart disease in men. N Engl J Med. 1993;328(20):1450-6.
2. Nachbar F, Korting HC. The role of vitamin E in normal and damaged skin. J Mol Med. 1995;73(1):7-17.
3. University of Maryland Medical Center, “Vitamin E” (2011) http://umm.edu/health/medical/altmed/supplement/vitamin-e. Accessed January 27, 2017.
4. Dysken MW, Sano M, Asthana S, et al. Effect of vitamin E and memantine on functional decline in Alzheimer disease: the TEAM-AD VA cooperative randomized trial. JAMA. 2014;311(1):33-44.
5. Powers SK, Jackson MJ. Exercise-Induced Oxidative Stress: Cellular Mechanisms and Impact on Muscle Force Production. Physiological reviews. 2008;88(4):1243-1276. doi:10.1152/physrev.00031.2007.
6. Takanami Y, Iwane H, Kawai Y, Shimomitsu T. Vitamin E supplementation and endurance exercise: are there benefits?. Sports Med. 2000;29(2):73-83.
7. Robertson JM, Donner AP, Trevithick JR. Vitamin E intake and risk of cataracts in humans. Ann N Y Acad Sci. 1989;570:372-82.
8. Edmonds SE, Winyard PG, Guo R, et al. Putative analgesic activity of repeated oral doses of vitamin E in the treatment of rheumatoid arthritis. Results of a prospective placebo controlled double blind trial. Ann Rheum Dis. 1997;56(11):649-55.
9. Ayres S, Mihan R. Yellow nail syndrome: response to vitamin E. Arch Dermatol. 1973;108(2):267-8.

Vitamin B2

Vitamin B2 is also called riboflavin. It is part of vitamin B-complex, a combination of eight vitamins that the body needs to help it convert the food you eat into the energy you need. In addition, B2 is necessary for the production of antibodies, cell respiration, and cell growth. As an antioxidant, it helps fight damaging particles in the body known as free radicals.

Benefits of Vitamin B2

Other ways vitamin B2 works in the body are:

Prevents Headaches including Migraines

In one study, patients who received 400 mg riboflavin capsules per day had a significant reduction in headache frequency and use of anti-migraine tablets.^[1]

Supports Eye Health

Studies have shown that riboflavin deficiency is associated with certain eye disorders such as cataracts, keratoconus, and glaucoma.^[2-3] In the Blue Mountains Eye study, the risk of cataract was significantly reduced with riboflavin supplementation.^[4]

Prevents and Treats Anemia

Anemia is caused by decreased red blood cell (RBC) production. Normally, RBCs carry oxygen and other essential nutrients. In one study, 4 months of riboflavin supplementation in pregnant women decreased the prevalence of anemia as evidenced by a significant increase in the number of RBCs.^[5]      

Prevents Serious Chronic Diseases

Homocysteine is an amino acid, and amino acids are the building blocks of protein. When proteins break down, increased levels of homocysteine accumulate in the bloodstream, resulting in the formation of blood clots and plaque build-up inside the arteries (atherosclerosis). These events can lead to serious chronic diseases such as heart problems, stroke, hypertension, rheumatoid arthritis, diabetes and other fatal illnesses. Interestingly, riboflavin supplementation in 680 healthy adults 18 to 65 years of age, decreased homocysteine levels by as much as 22%.^[6]

Lowers Blood Pressure

In hypertensive patients with heart problems, daily riboflavin supplementation at 1.6 mg significantly lowered blood pressure, suggesting that riboflavin have important implications for the prevention and treatment of hypertension.^[7]

Improves Mood and Mental Health

In one study assessing the effect of vitamin supplements in 129 young healthy adults, 12 months of riboflavin supplementation resulted in improved mood. Participants also reported that they felt more composed and have better mental health.^[8]

Prevents Cancer

Researchers believe that vitamin B2 can reduce the effects of cancer-producing carcinogens and cell damage caused by free radicals. In fact, several studies have shown that riboflavin supplementation inhibits tumor growth.^[9-10]

Improves Symptoms of Parkinson’s Disease

Parkinson’s disease (PD) is a progressive disease of the nervous system marked by tremor and problems with movement, chiefly affecting the older population. In one study, high doses of riboflavin were able to promote recovery of some of the motor functions in PD patients. After 2 months of treatment, participants were able to stand and walk with improved balance.^[11]   

Protects Against a Wide Array of Infections

It has been postulated that riboflavin possesses antimicrobial activity. In one study, riboflavin significantly enhanced the efficacy of simulated solar disinfection (a water purification method) against a variety of microorganisms.^[12]

References:

1. Boehnke C, Reuter U, Flach U, Schuh-hofer S, Einhäupl KM, Arnold G. High-dose riboflavin treatment is efficacious in migraine prophylaxis: an open study in a tertiary care centre. Eur J Neurol. 2004;11(7):475-7.
2. Wollensak G, Spoerl E, Seiler T. Riboflavin/ultraviolet-a-induced collagen crosslinking for the treatment of keratoconus. Am J Ophthalmol. 2003;135(5):620-7.
3. Skalka HW, Prchal JT. Cataracts and riboflavin deficiency. Am J Clin Nutr. 1981;34(5):861-3.
4. Bartlett H, Eperjesi F. An ideal ocular nutritional supplement?. Ophthalmic Physiol Opt. 2004;24(4):339-49.
5. Ma AG, Schouten EG, Zhang FZ, et al. Retinol and riboflavin supplementation decreases the prevalence of anemia in Chinese pregnant women taking iron and folic Acid supplements. J Nutr. 2008;138(10):1946-50.
6. Mcnulty H, Dowey le RC, Strain JJ, et al. Riboflavin lowers homocysteine in individuals homozygous for the MTHFR 677C->T polymorphism. Circulation. 2006;113(1):74-80.
7. Horigan G, Mcnulty H, Ward M, Strain JJ, Purvis J, Scott JM. Riboflavin lowers blood pressure in cardiovascular disease patients homozygous for the 677C–>T polymorphism in MTHFR. J Hypertens. 2010;28(3):478-86.
8. Benton D, Haller J, Fordy J. Vitamin supplementation for 1 year improves mood. Neuropsychobiology. 1995;32(2):98-105.
9. Perumal SS, Shanthi P, Sachdanandam P. Energy-modulating vitamins–a new combinatorial therapy prevents cancer cachexia in rat mammary carcinoma. Br J Nutr. 2005;93(6):901-9.
10. De vogel S, Dindore V, Van engeland M, Goldbohm RA, Van den brandt PA, Weijenberg MP. Dietary folate, methionine, riboflavin, and vitamin B-6 and risk of sporadic colorectal cancer. J Nutr. 2008;138(12):2372-8.
11. Coimbra CG, Junqueira VB. High doses of riboflavin and the elimination of dietary red meat promote the recovery of some motor functions in Parkinson’s disease patients. Braz J Med Biol Res. 2003;36(10):1409-17.
12. Heaselgrave W, Kilvington S. Antimicrobial activity of simulated solar disinfection against bacterial, fungal, and protozoan pathogens and its enhancement by riboflavin. Appl Environ Microbiol. 2010;76(17):6010-2.

Vitamin B1

Vitamin B1, also called thiamine, is one of the eight vitamins that make up B-complex. These water-soluble vitamins are used by the body to convert carbohydrates into the energy you need to function, as well as to metabolize fats and proteins.

Benefits of Vitamin B1

Together, the B vitamins help to maintain healthy skin, hair, eyes, liver and brain function, and keep your nervous system working smoothly. It also improves your ability to withstand stress that’s why it has earned the nickname the “anti-stress” vitamin.

Supports a Healthy Heart

Recent studies have shown that thiamine can help fight heart disease by maintaining healthy ventricular function. In one study, thiamine supplementation in patients with heart failure improved the percentage of blood leaving the heart during each contraction.^[1]

Prevents Nerve Damage

Thiamine aids in the proper development of myelin sheaths, which are the protective covering of nerves.^[2]  

Treats Alcoholism

Wernicke-Korsakoff syndrome (WKS), a brain disorder characterized by involuntary muscle movement, nerve damage, altered mental status and trouble walking, is related to low thiamine levels and is often seen in chronic alcoholics. In one study, high doses of thiamine were able to decrease the symptoms of alcohol withdrawal.^[3]

Improves Cognition in People with Alzheimer’s Disease

A 12-week open trial assessing the effects of Fursultiamine, a derivative of thiamine, at an oral dose of 100 mg/day in patients with Alzheimer’s disease had beneficial effect in emotional and mental symptoms as well as intellectual function.^[4]

Enhances Learning and Improves Mood

Studies have shown that low levels of thiamine are associated with problems learning and retaining information. One study have shown that daily thiamine supplementation at a dose of 50 mg for 2 months resulted in quick reaction times and feelings of clear-headedness.^[5] The participants also reported an increase in energy levels after the treatment.

Prevents Eye Disorders

As thiamine deficiency has been associated with degeneration of nerve cells of the brain and spinal cord, researchers also linked thiamine deficiency to degeneration of the optic nerve. In one study, thiamine has been found to be deficient in patients with glaucoma.^[6] According to the Blue Mountains Eye Study, longer duration of thiamine supplementation was associated with reduced cataract prevalence.^[7]

Accelerates Wound Healing

In one study, 3 mg of thiamine was able to speed up the wound healing process and scar development by increasing collagen levels.^[8]

Prevents Cancer

Researchers reported that thiamine supplementation in doses between 12.5 and 250 times the recommended dietary allowance was able to inhibit tumor growth by 10-36%.^[9]

Lowers Cholesterol Levels

In one study assessing the effects of daily thiamine supplementation at a dose of 100 mg in patients with type 2 diabetes, a significant decrease in total cholesterol and triglycerides was observed after three months.^[10]

Helps in Pain Relief

In patients with fibromyalgia, a long-term condition that causes pain all over the body, high doses of thiamine were able to reduce the severity of pain and fatigue.^[11]

References:

1. Dinicolantonio JJ, Niazi AK, Lavie CJ, O’keefe JH, Ventura HO. Thiamine supplementation for the treatment of heart failure: a review of the literature. Congest Heart Fail. 2013;19(4):214-22.
2. Lonsdale D. Thiamin(e): the spark of life. Subcell Biochem. 2012;56:199-227.
3. Thomson, A. D. (2000) Mechanisms of vitamin deficiency in chronic alcohol misusers and the development of the Wernicke–Korsakoff syndrome. Alcohol and Alcoholism 35(Suppl. 1), 2–7.
4. Mimori Y, Katsuoka H, Nakamura S. Thiamine therapy in Alzheimer’s disease. Metab Brain Dis. 1996;11(1):89-94.
5. Benton D, Griffiths R, Haller J. Thiamine supplementation mood and cognitive functioning. Psychopharmacology (Berl). 1997;129(1):66-71.
6. Asregadoo ER. Blood levels of thiamine and ascorbic acid in chronic open-angle glaucoma. Ann Ophthalmol 1979;11:1095-1100.
7. Kuzniarz M, Mitchell P, Cumming RG, Flood VM. Use of vitamin supplements and cataract: the Blue Mountains Eye Study. Am J Ophthalmol. 2001;132(1):19-26.
8. Alvarez OM, Gilbreath RL. Effect of dietary thiamine on intermolecular collagen cross-linking during wound repair: a mechanical and biochemical assessment. J Trauma. 1982;22(1):20-4.
9. Comín-anduix B, Boren J, Martinez S, et al. The effect of thiamine supplementation on tumour proliferation. A metabolic control analysis study. Eur J Biochem. 2001;268(15):4177-82.
10. Al-Attas O, Al-Daghri N, Alokail M, Abd-Alrahman S, Vinodson B, Sabico S. Metabolic Benefits of Six-month Thiamine Supplementation in Patients With and Without Diabetes Mellitus Type 2. Clinical Medicine Insights Endocrinology and Diabetes. 2014;7:1-6. doi:10.4137/CMED.S13573.
11. Costantini A, Pala MI, Tundo S, Matteucci P. High-dose thiamine improves the symptoms of fibromyalgia. BMJ Case Reports. 2013;2013:bcr2013009019. doi:10.1136/bcr-2013-009019.

Vitamin A

Vitamin A is a fat-soluble vitamin that acts as an antioxidant in the body. It is found in two forms:

Preformed in animal products like meat, eggs, and dairy
Beta-carotene found in plant based foods

The body converts beta-carotene into vitamin A. Among the carotenoids (yellow, orange, or red fat-soluble pigments) that can be converted to vitamin A, beta-carotene is the most abundant and effective. Aside from being a source of vitamin A, beta-carotene plays many different roles in the body that are critical for human survival.

Benefits of Vitamin A

As an antioxidant, vitamin A offers extensive benefits that range from protecting the body against damaging molecules called free radicals to lowering your risk for fatal illnesses.

Improves Vision and Prevents Eye Diseases

A major clinical trial, the Age Related Eye Disease Study (AREDS), revealed that beta-carotene supplementation at a dose of 15 mg was able to slow the progression of age-related macular degeneration.^[1] This eye disease happens when the macula, which controls central vision, starts to break down. In addition, vitamin A is one of the required precursors for the formation of the photopigment rhodopsin, which helps you see better at night.^[2]

Prevents Various Cancers

Several observational studies in smokers and non-smokers, found that higher intakes of carotenoids from fruits and vegetables are associated with a lower risk of lung cancer.^[3]

Reduces Asthma Attacks

Taking beta-carotene by mouth seems to reduce symptoms of asthma and prevent impairment of lung function by counteracting the effects of damaging free radicals and reducing external attacks (bacteria, virus, or toxins).^[4]

Lowers Risk for Heart Diseases

In vitro studies indicate that carotenoids can prevent plaque build-up inside your arteries (atherosclerosis), a condition that is associated with progression of heart diseases.^[5]  

Prevents Inflammatory Disorders

One study revealed that beta-carotene possesses anti-inflammatory activity by functioning as a potential inhibitor of several inflammatory pathways, probably due to its antioxidant activity.^[6] Therefore, beta-carotene can be beneficial in arthritis, bronchitis and other inflammatory disorders.

Boosts Immune Function

Clinical trials have found that beta-carotene supplementation boosts the production of white blood cells (WBC) and enhances the activity of natural killer cells (NK).^[7-8] WBC and NK both help in fighting infections and harmful foreign bodies such as virus, bacteria and toxins.

Essential for Healthy Skin

In one study assessing the effects of 2 different doses of beta-carotene supplementation in 30 healthy female subjects over the age of 50 years, low-dose beta-carotene was able to improve facial wrinkles and skin elasticity.^[9]  

References:

1. Evans JR, Lawrenson JG. Antioxidant vitamin and mineral supplements for slowing the progression of age-related macular degeneration. Cochrane Database Syst Rev. 2012 Nov 14;11:CD000254. doi: 10.1002/14651858.CD000254.pub3.
2. Wald G. Molecular basis of visual excitation.  Science  1968;162(850):230-9.
3. Johnson EJ, Russell RM. Beta-Carotene. In: Coates PM, Betz JM, Blackman MR, et al., eds. Encyclopedia of Dietary Supplements. 2nd ed. London and New York: Informa Healthcare; 2010:115-20.
4. Riccioni G, Barbara M, Bucciarelli T, Di ilio C, D’orazio N. Antioxidant vitamin supplementation in asthma. Ann Clin Lab Sci. 2007;37(1):96-101.
5. Pavia SA, Russell RM. Beta-carotene and other carotenoids as antioxidants. J Am Coll Nutr 1999; 18:426–33.
6. Bai SK, Lee SJ, Na HJ, et al. beta-Carotene inhibits inflammatory gene expression in lipopolysaccharide-stimulated macrophages by suppressing redox-based NF-kappaB activation. Exp Mol Med. 2005;37(4):323-34.
7. Villamor E, Fawzi WW. Effects of Vitamin A Supplementation on Immune Responses and Correlation with Clinical Outcomes. Clinical Microbiology Reviews. 2005;18(3):446-464. doi:10.1128/CMR.18.3.446-464.2005.
8. Stephensen CB. Vitamin A, infection, and immune function. Annu Rev Nutr. 2001;21:167-92.
9. Cho S, Lee DH, Won CH, et al. Differential effects of low-dose and high-dose beta-carotene supplementation on the signs of photoaging and type I procollagen gene expression in human skin in vivo. Dermatology (Basel). 2010;221(2):160-71.

Turmeric

Used for thousands of years as both a medicinal herb and cooking ingredient, turmeric is a spicy, yellow powder derived from the plant Curcuma longa. Curcumin, the compound in turmeric, is behind a whole host of the health benefits attributed to this ancient medicinal spice. The rhizome or root portion of the plant is ground into turmeric powder, which can be added to foods as a flavoring ingredient, mixed with water or taken in capsule form.

Benefits of Turmeric

Many high quality studies show that turmeric has a wide array of benefits on the human body. Here are among the evidence-based health benefits of turmeric:

Fights Depression

Dozens of human clinical trials have proven that turmeric is especially effective in correcting symptoms of depression. For instance, the journal Phytotherapy Research reported that 60 volunteers diagnosed with major depressive disorder (MDD) who were treated with curcumin from turmeric experienced a significant improvement in their depressive symptoms.[1] Not only was it discovered that all patients tolerated the treatment well, but researchers found that curcumin was effective as Prozac (an anti-depressant drug) in managing symptoms of depression.

Eases Arthritis Symptoms

There is increasing evidence that turmeric has strong anti-inflammatory properties that can help alleviate unpleasant symptoms of arthritis. One study found that the curcumin in turmeric was effective in reducing pain and joint stiffness in patients with osteoarthritis.[2] The researchers also found that curcumin works just like nonsteroidal anti-inflammatory drugs (NSAIDs).

Treats Alzheimer’s Disease (AD)

According to a 2008 study published in the Annals of Indian Academy of Neurology, turmeric supplementation was able to improve overall memory in patients with AD.[3] The researchers found that there are various mechanisms by which turmeric improves cognitive function in patients with AD, including reduction of Beta-amyloid plaques (abnormal protein structures, hallmark of AD), preventing nerve damage and inflammation, and neutralizing the harmful effects of free radicals. Another study also found that turmeric supplementation in patients with AD can help improve behavioral symptoms such as irritability, agitation, anxiety, and apathy (lack of interest or enthusiasm).[4]

Fights Various Types of Cancers

Results from several studies have shown that turmeric supplementation in cancer patients appears to be safe and effective in inhibiting the growth of various types of cancers, including gastrointestinal, genitourinary, gynecological, hematological, pulmonary, immune system, brain, breast, and bone cancers.[5-7] According to researchers, the specific mechanism by which turmeric exerts its anti-cancer properties is through induction of programmed cell death (apoptosis) in order to kill malignant cells.

Improves Symptoms of Ulcerative Colitis

Ulcerative colitis is a chronic disease of the digestive tract that causes long-lasting inflammation and ulcers. Interestingly, one study found that people with ulcerative colitis who took curcumin from turmeric for 6 months experienced lesser symptoms than those who took placebo.[8]

Strengthens the Immune System

A 2007 study published in the Journal of Clinical Immunology found that low-dose turmeric supplementation can help boost the immune function by activating T cells, B cells, macrophages, neutrophils, natural killer cells, dendritic cells, and other cells of the immune system, as well as reducing the levels of several inflammatory markers.[9]

Reduces Symptoms of Premenstrual Syndrome (PMS)

Women with PMS tend to experience unpleasant symptoms such as body pains, extreme fatigue, breast tenderness, irritability, mood changes, and depression. According to a 2015 study, women suffering from PMS can benefit from turmeric supplementation.[10] When the participants received two capsules daily of turmeric for seven days before menstruation and for three days after menstruation for three successive cycles, they experienced a significant reduction in the severity of PMS symptoms compared to the placebo-treated group.

Improves Cholesterol Levels

Elevated cholesterol levels are one of the major risk factors of heart disease. A 2008 study found that low-dose turmeric supplementation (15 mg/day) showed a trend of reduction in total cholesterol level and low-density lipoprotein cholesterol level in patients with acute coronary syndrome.[11] This finding suggests that turmeric can also help lower one’s risk for heart disease.

References:

1. Sanmukhani J, et al. Efficacy and Safety of Curcumin in Major Depressive Disorder: A Randomized Controlled Trial. Phytother Res 2013; [Epub ahead of print].
2. Henrotin Y, Priem F, Mobasheri A. Curcumin: a new paradigm and therapeutic opportunity for the treatment of osteoarthritis: curcumin for osteoarthritis management. SpringerPlus. 2013;2:56. doi:10.1186/2193-1801-2-56.
3. Mishra S, Palanivelu K. The effect of curcumin (turmeric) on Alzheimer’s disease: An overview. Annals of Indian Academy of Neurology. 2008;11(1):13-19. doi:10.4103/0972-2327.40220.
4. Hishikawa N, Takahashi Y, Amakusa Y, et al. Effects of turmeric on Alzheimer’s disease with behavioral and psychological symptoms of dementia. Ayu. 2012;33(4):499-504. doi:10.4103/0974-8520.110524.
5. Shehzad A, Lee J, Lee YS. Curcumin in various cancers. BioFactors (Oxford, England). 2013; 39(1):56-68.
6. Unlu A, Nayir E, Dogukan Kalenderoglu M, Kirca O, Ozdogan M. Curcumin (Turmeric) and cancer. Journal of B.U.ON. : official journal of the Balkan Union of Oncology. 2016; 21(5):1050-1060.
7. Shanmugam MK, Rane G, Kanchi MM. The multifaceted role of curcumin in cancer prevention and treatment. Molecules (Basel, Switzerland). 2015; 20(2):2728-69.
8. Hanai H, Iida T, Takeuchi K, Watanabe F, Maruyama Y, Andoh A, et al. Curcumin maintenance therapy for ulcerative colitis: randomized, multicenter, double-blind, placebo-controlled trial. Clin Gastroenterol Hepatol. 2006;4:1502-6.
9. Jagetia GC, Aggarwal BB. “Spicing up” of the immune system by curcumin. Journal of clinical immunology. 2007; 27(1):19-35.
10. Khayat S, Fanaei H, Kheirkhah M, Moghadam ZB, Kasaeian A, Javadimehr M. Curcumin attenuates severity of premenstrual syndrome symptoms: A randomized, double-blind, placebo-controlled trial. Complementary therapies in medicine. 2015; 23(3):318-24.
11. Alwi I, Santoso T, Suyono S. The effect of curcumin on lipid level in patients with acute coronary syndrome. Acta medica Indonesiana. 2008; 40(4):201-10.

Trace Mineral Complex

There are 22 essential minerals humans need for optimal health. These minerals are classified as either macrominerals or microminerals (trace minerals), depending on the amounts needed. In general, people need more than 100 mg a day of macrominerals and less than 100 mg daily of trace minerals. All minerals must be obtained from the diet or through supplementation, as they cannot be produced internally. Minerals are often included in complete multivitamin formulations to support overall health.

Macrominerals include the following:

Calcium
Chloride
Magnesium
Phosphorus
Potassium
Sodium
Sulfur

Trace minerals include the following:

Copper
Iodine
Iron
Manganese
Selenium
Zinc

Benefits of Trace Minerals

Aside from correcting mineral deficiencies, loading up on trace minerals can give you the following proven health benefits:

Improved Kidney Function

Taking trace minerals can help improve the function of the kidneys by enhancing its ability to filter waste products. One study found that supplemental multivitamin-trace mineral supplementation in patients with chronic degenerative disorders increased creatinine clearance (kidneys’ ability to filter wastes).^[2]      

Faster Wound Healing

Researchers suggest that trace minerals must be included in the medical management of burn patients. According to a national survey conducted in several burn units in North America, 90% of doctors prescribe trace minerals including zinc and iron in the treatment of burn patients because of their ability to accelerate the wound healing process.^[3]   

Healthy Cholesterol Levels

One study revealed that multivitamin-trace mineral therapy can help normalize blood cholesterol levels by bringing down low density lipoprotein (bad cholesterol) and increasing high density lipoprotein in patients with elevated cholesterol.^[6] This effect has also significant benefits since healthy cholesterol levels can help lower one’s risk for heart disease, stroke, diabetes and other life-threatening conditions.    

Tomato

Tomato is considered both, a fruit and vegetable. Tomatoes are an incredibly versatile food because it forms an integral part of international cuisines. Aside from its impressive flavor, tomatoes pack a powerful health punch. This nutrient powerhouse is highly rich in vitamin A, vitamin B6, vitamin C, and vitamin K, as well as folate, magnesium, phosphorus, dietary fiber, protein and lycopene.

Benefits of Tomato

Strong scientific evidence supports the following health benefits of tomatoes:

Healthy Heart

Atherosclerosis, a condition characterized by narrowing of arteries due to plaque buildup, is a major risk factor of heart disease. Studies show that high levels of lycopene in the blood may deter development of atherosclerosis.[1] In addition, high levels of circulating lycopene in the body are associated with good cardiovascular health and lesser incidence of atherosclerosis, according to three large epidemiological studies.[2-4] These results clearly suggest that higher consumption of lycopene from tomatoes can help improve heart health.

Cancer Prevention

Several epidemiological studies concluded that high lycopene intake in diet, particularly from tomatoes, is associated with reduced cancer rates in the lungs, stomach, pancreas, colon and rectum, esophagus, mouth, breast, and cervix.[5-7] For instance, a recent clinical trial found that tomato-extract supplementation (30 mg/day lycopene) for two months in premenopausal women significantly reduced breast cancer risk.[8] Researchers believe that lycopene in tomatoes can help inhibit the growth and reproduction of cancer cells by altering their cell cycle and inducing programmed cell death.

Healthy, Younger Skin

Chronic exposure to ultraviolet rays from the sun is known to accelerate skin aging.   The ability of lycopene to counter the effects of UV-induced sunburn was investigated in 9 healthy individuals consuming 40 g tomato paste daily for 10 weeks.[9] After the treatment period, researchers observed a significant reduction in skin redness and an improvement in skin tone, suggesting that tomato paste treatment can help protect against UV-induced sunburn. Similarly, results from a 12-week study assessing the effects of tomato extract and tomato drink on UV-induced sunburn show that both treatments can significantly reduce symptoms of sunburn.[10]

Improved Blood Pressure

Natural antioxidants from tomato extract can help stabilize blood pressure. One study revealed that tomato extract supplementation can benefit hypertensive patients.[11] The study involved 31 patients with grade-1 hypertension who were treated with 250 mg tomato extract for 8 weeks. After the treatment period, researchers observed a significant reduction in blood pressure. This effect was not observed when patients received placebo supplements.

Improved Cholesterol Levels

Higher intake of tomatoes is associated with improved cholesterol levels. One study investigated the effects of increased dietary intake of tomato products on low density lipoprotein cholesterol (LDL).[12] The study involved 21 healthy subjects who were given 400 ml tomato juice and 30 mg tomato ketchup daily for 3 weeks. After the treatment period, study participants experienced a significant reduction in LDL cholesterol and total cholesterol levels, suggesting that tomato consumption has beneficial effect on cholesterol profile.

Relief from Menopausal Symptoms

Consumption of tomatoes can benefit women suffering from unpleasant menopausal symptoms. According to a 2015 study published in Nutrition Journal, 8 weeks of tomato juice consumption at a dose of 200 ml twice daily can effectively treat menopausal symptoms.[13] Menopausal women who received tomato juice reported an improvement in energy levels and alleviation of anxiety following the treatment.

Strong Immune System

Recent studies show that tomatoes can trigger a heightened immune response by preventing systemic inflammation and modulating the activities of various cells of the immune system.[14-16] By boosting the immune response, tomato consumption can help prevent infections and even deadly diseases.

Improved Blood Sugar Levels

In one clinical trial, 32 patients with type 2 diabetes received 200 g raw tomato daily for 8 weeks.[17] Their blood sugar levels were analyzed at the beginning and end of 8 weeks. After the study period, researchers found that the patients had significant decreases in blood sugar levels, suggesting that tomato consumption may help stabilize the sudden spikes in blood sugar levels of diabetic individuals.

References:

1. Klipstein-Grobusch K. et al. 1998. Serum carotenoids and atherosclerosis: The Rotterdam Study; 148 (1) 49-56.
2. Rissanen T. et al. 2002. Lycopene, Atherosclerosis, and Coronary Heart Disease. Experimental Biology and Medicine; 227 (10) 900-907.
3. Rissanent T. et al. 2003. Serum lycopene concentrations and carotid atherosclerosis: the Kuopio Ischaemic Heart Disease Risk Factor Study. The American Journal of Clinical Nutrition; 77 (1) 133-138.
4. Rissanen T. et al. 2000. Low Plasma Lycopene Concentration Is Associated With Increased Intima-Media Thickness of the Carotid Artery Wall. Atherosclerosis, Thrombosis and Vascular Biology; 20, 2677-2681.
5. Oxford Journals. 1999. Tomatoes, Tomato-Based Products, Lycopene, and Cancer: Review of the Epidemiologic Literature. Journal of the National Cancer Institute; 91 (4) 317-331.
6. Gann P. et al. 1999. Lower Prostate Cancer Risk in Men with Elevated Plasma Lycopene Levels: Results of a prospective analysis; 59, 1225.
7. Gupta P., Pal Bansal M., Koul A. 2013. Evaluating the effect of lycopene from Lycopersicum esculentum on apoptosis during NDEA induced hepatocarcinogenesis. Biochemical and Biophysical Research Communications; 434 (3) 479-485.
8. Hankinson SE, Willett WC, Colditz GA, Hunter DJ, Michaud DS, et al. Circulating concentrations of insulin-like growth factor I and risk of breast cancer. Lancet. 1998;351(9113):1393–96.
9. Stahl W, Heinrich U, Wiseman S, Eichler O, Seis H, Tronnier H. Dietary tomato paste protects against ultraviolet light-induced erythema in humans. J Nutr. 2001;131(5):1449–51.
10. Aust O, Stahl W, Sies H, Tronnier H, Heinrich U. Supplementation with tomato-based products increases lycopene, phytofluene, and phytoene levels in human serum and protects against UV-light-induced erythema. Int J Vitam Nutr Res. 2005;75(1):54–60.
11. Engelhard YN, Gazer B, Paran E. Natural antioxidants from tomato extract reduce blood pressure in patients with grade-1 hypertension: a double-blind, placebo-controlled pilot study. American heart journal. 2006; 151(1):100.
12. Silaste ML, Alfthan G, Aro A, Kesäniemi YA, Hörkkö S. Tomato juice decreases LDL cholesterol levels and increases LDL resistance to oxidation. The British journal of nutrition. 2007; 98(6):1251-8.
13. Hirose A, Terauchi M, Tamura M, et al. Tomato juice intake increases resting energy expenditure and improves hypertriglyceridemia in middle-aged women: an open-label, single-arm study. Nutrition Journal. 2015;14:34. doi:10.1186/s12937-015-0021-4.
14. Blum A, Monir M, Wirsansky I, Ben-Arzi S. The beneficial effects of tomatoes. European journal of internal medicine. 2005; 16(6):402-4.
15. Nguyen HP, Chakravarthy S, Velásquez AC. Methods to study PAMP-triggered immunity using tomato and Nicotiana benthamiana. Molecular plant-microbe interactions : MPMI. 2010; 23(8):991-9.
16. Riso P, Visioli F, Grande S. Effect of a tomato-based drink on markers of inflammation, immunomodulation, and oxidative stress. Journal of agricultural and food chemistry. 2006; 54(7):2563-6.
17. Shidfar F, Froghifar N, Vafa M. The effects of tomato consumption on serum glucose, apolipoprotein B, apolipoprotein A-I, homocysteine and blood pressure in type 2 diabetic patients. International journal of food sciences and nutrition. 2011; 62(3):289-94.

Tart Cherry

Tart cherries are rich in anthocyanins, a class of highly potent antioxidants which help fight damaging free radicals. This variety of cherries includes the Montmorency and Balaton cherries and is native to Europe and some parts of Asia. It has more acidity compared to other cherries that’s why it is used as a main ingredient in soups, meat dishes and desserts. Tart cherries are loaded with vitamins, minerals and other essential nutrients. Because of its high nutritional value, people include tart cherries in their diet in order to boost their overall health. Tart cherry is also available as juice concentrate or supplements in many health food stores.

Benefits of Tart Cherry

Consuming tart cherries has diverse health benefits that are backed by numerous high quality studies. Among them are the following:

Fights Inflammation and Arthritis Pain

A 2012 study published in the Journal of Food Studies showed that drinking tart cherry juice twice daily for 21 days significantly reduced the pain and joint stiffness in patients with osteoarthritis.^[1] Researchers also found that the blood tests of patients showed lower levels of inflammatory substances.

Boosts Immune Function

Consuming tart cherry can help strengthen your immune function and lower your susceptibility to various infections. One laboratory study found that the flavonoids in tart cherry appear to enhance cell to cell interactions of various types of immune system cells.^[2]

Improves Exercise Endurance

One study found that tart cherry juice can help prevent muscular damage in long-distance runners, possibly due to its antioxidant and anti-inflammatory effects.^[3] The study found that the recovery time of marathon runners was reduced when cherry juice was part of the runners’ diet.

Improves Sleep Quality

Tart Montmorency cherries have been reported to contain high concentrations of melatonin, a molecule that helps regulate sleep-wake cycle. In one study assessing the effects of tart cherry juice on sleep quality, researchers found that healthy participants who consumed cherry juice for 7 days experienced a significant increase in total sleep time and sleep efficiency as well as melatonin levels.^[4]

Lowers Fat Concentrations in the Blood

Triglycerides are the main constituents of fats and oils in the blood. Elevated triglyceride levels are major risk factors for stroke and heart diseases. Interestingly, a 2011 study found that consuming 8-ounce-daily of tart cherry juice can help lower triglyceride levels by over 17% on average.^[5] This finding is highly significant because even the slightest reductions in triglyceride levels can significantly lower one’s risk for fatal illnesses.

Prevents Cancer

Studies have shown that the anthocyanins in tart cherry can help prevent cancer progression. Results from three high quality studies show that anthocyanins can inhibit the growth and reproduction of malignant cells and can trigger programmed cell death    that causes pre-cancerous cells to self-destruct.^[6-8]

References:

1. Available from: https://www.researchgate.net/publication/279508007_Efficacy_of_Tart_Cherry_Juice_to_Reduce_Inflammation_Biomarkers_among_Women_with_Inflammatory_Osteoarthritis_OA.
2. Middleton E, Kandaswami C. Effects of flavonoids on immune and inflammatory cell functions. Biochem Pharmacol. 1992;43(6):1167-79.
3. Howatson et al. Influence of tart cherry juice on indices of recovery following marathon running. Scandinavian Journal of Medicine and Science in Sports, 2009; DOI: 10.1111/j.1600-0838.2009.01005.
4. Howatson G, Bell PG, Tallent J, Middleton B, Mchugh MP, Ellis J. Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. Eur J Nutr. 2012;51(8):909-16.
5. Martin KR, Bopp J, Burrell L, Hook G. The effect of 100% tart cherry juice on serum uric acid levels, biomarkers of inflammation and cardiovascular disease risk factors. FASEB J. April 2011;25 (Meeting Abstract Supplement):339.2.
6. Hou DX. Potential mechanisms of cancer chemoprevention by anthocyanins. Curr Mole Med. March 2003;3(2):149-59.
7. Wang LS, Stoner GD. Anthocyanins and their role in cancer prevention Cancer Lett. 2008 Oct 8;269(2):281-90.
8. Bagchi D, Sen CK, Bagchi M, Atalay M. Anti-angiogenic, antioxidant, and anti-carcinogenic properties of a novel anthocyanin-rich berry extract formula. Biochemistry (Mosc). 2004 Jan;69(1):75-80, 1 p preceding 75.

Suma Root

Suma root, also known as Pfaffia paniculata, is a herbaceous vine native to Brazil and other parts of South America. This powerful herb has been used for hundreds of years as a treatment for various illnesses, boosting immunity, restoring hormonal balance, and improving the body’s self-healing abilities. Suma root is also considered as an adaptogen, a substance that helps the body fight and adapt to physical and mental stress. This medicinal herb is available as supplements in many health food stores.

Benefits of Suma Root

A number of high quality studies indicate that Suma root may offer the following amazing health benefits:

Fights Cancer

A 2009 study published in the Experimental and Toxicologic Pathology found that Suma root has anti-cancer properties.^[1] According to the study, Suma root was able to inhibit the growth and reproduction of human breast cancer cells by inducing programmed cell death and altering their cell cycle.

Supports Energy Levels

Suma root is a nutrient powerhouse. It contains potent levels of many essential nutrients, including amino acids, antioxidants, electrolytes, minerals, and vitamins A, B, E, and K – all of which help boost energy levels.^[2]

Maintains Healthy Skin

The nutrient density and potent antioxidants in Suma root may help protect the skin cells from sun damage, thus reducing the visible signs of skin aging. In one study assessing the effect of Suma root on under eye dark circles, researchers found that participants who applied Suma root ointment on the affected skin area had a significant reduction in their under eye dark circles.^[3]   

Fights Inflammation

One study found that Suma root has anti-inflammatory properties.^[4] Researchers found that Suma root was able to lower the levels of several inflammatory markers, including C-reactive protein, IL-1β,INF-γ,TNF-αand IL-6, suggesting that this medicinal herb can prevent inflammatory diseases.

Improves Libido

Several high quality studies found that Suma root can help improve libido especially in the elderly by increasing the levels of the hormones estrogen and testosterone.^[5-7] Researchers believe that the age-related decline in these important hormones reduces libido in women.

Improves Menopausal Symptoms

The age-related decline in estrogen is the main culprit of all debilitating menopausal symptoms such as sleep problems, hot flashes, mood changes, body pains, depression, and reduced well-being. Interestingly, several high quality studies suggest that higher intake of phytoestrogens (plant-based estrogens) such as from Suma root can help restore estrogen levels in aging women, thus improving menopausal symptoms and overall quality of life.^[8-10] 

References:

1. Cytotoxic effects of butanolic extract from Pfaffia paniculata (Brazilian ginseng) on cultured human breast cancer cell line MCF-7. Department of Pathology, University of Sao Paulo, SP, Brazil. Exp Toxicol Pathol. 2009.
2. Woolf K, Manore MM. B-vitamins and exercise: does exercise alter requirements? International Journal of Sport Nutrition and Exercise Metabolism. 2006 October;16(5):453-84.
3. Eberlin S1, Del Carmen Velazquez Pereda M, de Campos Dieamant G, Nogueira C, Werka RM, de Souza Queiroz ML. Effects of a Brazilian herbal compound as a cosmetic eyecare for periorbital hyperchromia (“dark circles”). J Cosmet Dermatol. 2009 Jun;8(2):127-35. doi: 10.1111/j.1473-2165.2009.00438.x.
4. Costa CA, Tanimoto A, Quaglio AE, Almeida LD, Severi JA, Di stasi LC. Anti-inflammatory effects of Brazilian ginseng (Pfaffia paniculata) on TNBS-induced intestinal inflammation: Experimental evidence. Int Immunopharmacol. 2015;28(1):459-69.
5. Matsumoto, I., “Beta-ecdysone from Pfaffia paniculata.” Japanese patent no. 82/118,422. January 20, 1984.
6. De Oliveira, F. G., et al. “Contribution to the pharmacognostic study of Brazilian ginseng Pfaffia paniculata.” An. Farm. Quim. 1980; 20(1–2): 277–361.
7. Nishimoto, N., et al. “Three ecdysteroid glycosides from Pfaffia.” Phytochemistry. 1988; 27(6): 1665–68.
8. Chen M-N, Lin C-C, Liu C-F. Efficacy of phytoestrogens for menopausal symptoms: a meta-analysis and systematic review. Climacteric. 2015;18(2):260-269. doi:10.3109/13697137.2014.966241.
9. Sunita P, Pattanayak SP. Phytoestrogens in postmenopausal indications: A theoretical perspective. Pharmacognosy Reviews. 2011;5(9):41-47. doi:10.4103/0973-7847.79098.
10. Davis SR. Phytoestrogen therapy for menopausal symptoms? : There’s no good evidence that it’s any better than placebo. BMJ : British Medical Journal. 2001;323(7309):354-355.

Strawberry

Strawberries are actually “aggregate fruit” and not berries. They form from a flower that has many ovaries which eventually develops and ripens into a fruit. Strawberries are considered a nutrition powerhouse because they are jam-packed with antioxidants (polyphenols), vitamin A, vitamin C, folic acid and other essential minerals.  And while strawberries are not a high-fat fruit, they do contain a decent amount of omega-3 fatty acid, which is a potent anti-inflammatory agent.

Benefits of Strawberry

Adding strawberries to your dietary regimen or taking them as supplements can help boost your overall health. Here are some of the immense health benefits of consuming this nutrient powerhouse:

Lowers Risk of Cardiovascular Disease

Consuming strawberries can help prevent one of the most deadly diseases in the world. According to a 2013 study published in Circulation, women who consumed 3 or more servings of strawberries in a week lowered their risk of heart attack by 32%.[1] The researchers found that this effect is related to the high anthocyanin content of strawberries.

Improves Cholesterol Levels

Abnormal elevation of cholesterol levels are linked to a wide array of serious health conditions. A recent research shows that one month of strawberry consumption at a daily dose of 500 g beneficially influenced the lipid profile of the participants by significantly reducing total cholesterol (8.78%), low-density lipoprotein cholesterol (13.72%) and triglycerides levels (20.80%) compared with baseline period.[2] This findings suggests that strawberry supplementation can help bring down cholesterol into healthy levels.

Prevents Stroke

There is increasing evidence that strawberries can help lower your chances of having stroke by reducing several inflammatory markers in the body. For instance, a 2007 study found that women with higher strawberry intake have lower levels of pro-inflammatory C-reactive protein (CRP) compared to baseline.[3]

Fights Cancer

A 2012 clinical trial found that strawberry supplementation can help inhibit cancer growth.[4] According to the study,  patients with esophageal dysplastic lesions (major risk factor for esophageal cancer) who received freeze-dried strawberry powder at 60 g/d for six months (mixed with water and drunk) experienced a significant reduction in the size of their lesions.

Lowers Blood Pressure

Studies have shown that strawberry’s effect on blood pressure can be in par with anti-hypertensive medications. For instance, one study found that postmenopausal women who consumed freeze-dried strawberry at a dose of 25 g/day experienced a significant reduction in blood pressure levels compared to those who took placebo powder.[5]

Maintains Healthy Pregnancy

An overwhelming body of research suggests that higher folic acid intake during pregnancy can help prevent birth defects.[6] Since strawberries are loaded with folic acid, adding this nutritious fruit in a pregnant woman’s diet can help maintain a healthy pregnancy.

Aids in Proper Digestion

Strawberries contain a decent amount of fiber, which is known to aid in proper digestion. Studies suggest that aside from fiber, the antioxidants in strawberries help increase the production of gastric acid in the digestive tract, thus promoting better digestion and absorption of food.[7]

References:

1. Cassidy A, Mukamal KJ, Liu L, Franz M, Eliassen AH, Rimm EB. High anthocyanin intake is associated with a reduced risk of myocardial infarction in young and middle-aged women. Circulation. 2013; 127(2):188-96.
2. Alvarez-Suarez JM, Giampieri F, Tulipani S. One-month strawberry-rich anthocyanin supplementation ameliorates cardiovascular risk, oxidative stress markers and platelet activation in humans. The Journal of nutritional biochemistry. 2014; 25(3):289-94.
3. Sesso HD, Gaziano JM, Jenkins DJ, Buring JE. Strawberry intake, lipids, C-reactive protein, and the risk of cardiovascular disease in women. Journal of the American College of Nutrition. 2007; 26(4):303-10.
4. Chen T, Yan F, Qian J, et al. Randomized Phase II Trial of Lyophilized Strawberries in Patients with Dysplastic Precancerous Lesions of the Esophagus. Cancer prevention research (Philadelphia, Pa). 2012;5(1):41-50. doi:10.1158/1940-6207.CAPR-11-0469.
5. Available from https://clinicaltrials.gov/ct2/show/NCT02099578.
6. Greenberg JA, Bell SJ, Guan Y, Yu Y. Folic Acid Supplementation and Pregnancy: More Than Just Neural Tube Defect Prevention. Reviews in Obstetrics and Gynecology. 2011;4(2):52-59.
7. Ariza MT, Reboredo-Rodríguez P, Mazzoni L, et al. Strawberry Achenes Are an Important Source of Bioactive Compounds for Human Health. Arráez-Román D, ed. International Journal of Molecular Sciences. 2016;17(7):1103. doi:10.3390/ijms17071103.

Spirulina

Spirulina is a type of blue-green algae, plant-like organisms found in large fresh water bodies and salt water. It contains high amounts of potent antioxidants known as phytochemicals, which help prevent cell damage. Aside from antioxidants, spirulina is also loaded with essential vitamins like B-complex, vitamin E and beta-carotene (also known as pro-vitamin A), and minerals like manganese, copper, zinc, selenium and iron. Spirulina is also rich in fatty acids like gamma linolenic acid. This nutrient powerhouse is sold dried as a health supplement in powder or tablet form.

Benefits of Spirulina

The nutritional profile of spirulina leads to a number of health benefits, including:

Improved Cholesterol Levels

It is known that many factors including elevated cholesterol levels are linked to an increased risk of stroke, heart disease and other fatal medical conditions. Studies show that spirulina can significantly improve cholesterol profile. For instance, in a study of 25 people with type 2 diabetes, researchers found that spirulina supplementation at a dose of 2 grams per day significantly reduced low density lipoprotein cholesterol (bad cholesterol) and total cholesterol while increasing the levels of high density lipoprotein (good cholesterol).[1]

Potential Cancer Treatment

Spirulina has been particularly well studied due to its anti-cancer properties. In one study assessing the effects of spirulina on 87 people with cancerous lesions in the mouth, researchers observed that after using 1 gram per day of spirulina for 1 year, 45% of the patients had a complete regression of mouth lesions.[2]

Improved Blood Pressure

A 2007 study shows that a dose of 4.5 grams of spirulina per day for 6 weeks can reduce blood pressure of individuals with abnormal blood pressure levels.[3] The researchers observed that the treatment was able to improve blood pressure even though the participants did not change their dietary habits or lifestyle during the whole experimental period. This is effect is thought to be driven by an increased production of nitric oxide (NO), which helps widen blood vessels, thereby improving blood circulation and reducing pressure.

Relief from Allergic Rhinitis

Allergic rhinitis is characterized by inflammation in the nasal airways, which is triggered by allergens such as dust, animal hair, or pollen. There is evidence that spirulina can help alleviate symptoms of allergic rhinitis. In one study of 127 patients with allergic rhinitis, researchers found that 2 grams per day of spirulina significantly reduced unpleasant symptoms like runny nose, sneezing, nasal congestion and eye itching compared to placebo.[4]

Strong Immune System

A 2011 study published in the Journal of Cellular and Molecular Immunology found that spirulina supplementation may ameliorate anemia and age-related deterioration of the immune system in senior citizens with a history of anemia.[5] Over the 12-week study period, the participants had a steady increase in red blood cells and white blood cells, which are indicative of an improved immune function.

Improved Muscle Strength and Endurance

The antioxidant properties of spirulina can help athletes and physically active individuals prevent exercise-induced muscle damage. In two studies, spirulina supplementation was shown to significantly increase the time it took for study participants to become fatigued.[6-7] In another study, researchers found that spirulina supplementation in college athletes for 8 weeks increased muscle strength.[8]

Improved Blood Sugar Levels

In a study of 25 patients with type 2 diabetes, researchers observed that 2 grams of spirulina significantly reduced the blood sugar levels of the participants.[9] In addition, the researchers also found a 1% reduction in HbA1c, a marker for long-term blood sugar levels. This finding is highly significant because studies estimate that a 1% reduction in HbA1c can lower the risk of diabetes-related death by 21%.[10]

Prevention of Candida Infections

Candida species are the most common cause of mouth, gut and vaginal infections. Several studies suggest that spirulina possesses strong antimicrobial properties that can potentially kill candida species.[11-12]

Potential HIV/AIDS Treatment

Depletion of CD4 cells (T-helper white blood cells that fight infection) is the hallmark of AIDS. Interestingly, one study found that administration of 5 g of spirulina in HIV patients was able to stabilize the levels of CD4 cells, suggesting that the treatment may help slow the progression of AIDS.[13]

Improved Cognition

Studies suggest that spirulina can help boost cognitive ability and mental performance. In a study conducted on 549 students, researchers found that daily dose of 2 grams of spirulina for 60 days improved the academic performance of study participants by 10%.[14]

References:

1. Parikh P, Mani U, Iyer U. Role of Spirulina in the Control of Glycemia and Lipidemia in Type 2 Diabetes Mellitus. Journal of medicinal food. 2001; 4(4):193-199.
2. Mathew B, Sankaranarayanan R, Nair PP. Evaluation of chemoprevention of oral cancer with Spirulina fusiformis. Nutrition and cancer. 1995; 24(2):197-202.
3. Torres-Duran PV, Ferreira-Hermosillo A, Juarez-Oropeza MA. Antihyperlipemic and antihypertensive effects of Spirulina maxima in an open sample of mexican population: a preliminary report. Lipids in Health and Disease. 2007;6:33. doi:10.1186/1476-511X-6-33.
4. Cingi C, Conk-Dalay M, Cakli H, Bal C. The effects of spirulina on allergic rhinitis. European archives of oto-rhino-laryngology : official journal of the European Federation of Oto-Rhino-Laryngological Societies (EUFOS) : affiliated with the German Society for Oto-Rhino-Laryngology – Head and Neck Surgery. 2008; 265(10):1219-23.
5. Selmi C, Leung PS, Fischer L, et al. The effects of Spirulina on anemia and immune function in senior citizens. Cellular and Molecular Immunology. 2011;8(3):248-254. doi:10.1038/cmi.2010.76.
6. Kalafati M, Jamurtas AZ, Nikolaidis MG. Ergogenic and antioxidant effects of spirulina supplementation in humans. Medicine and science in sports and exercise. 2010; 42(1):142-51.
7. Lu HK, Hsieh CC, Hsu JJ, Yang YK, Chou HN. Preventive effects of Spirulina platensis on skeletal muscle damage under exercise-induced oxidative stress. European journal of applied physiology. 2006; 98(2):220-6.
8. Available from http://journals.sfu.ca/ijmbs/index.php/ijmbs/article/viewArticle/51.
9. Parikh P, Mani U, Iyer U. Role of Spirulina in the Control of Glycemia and Lipidemia in Type 2 Diabetes Mellitus. Journal of medicinal food. 2001; 4(4):193-199.
10. Stratton IM, Adler AI, Neil HA. Association of glycaemia with macrovascular and microvascular complications of type 2 diabetes (UKPDS 35): prospective observational study. BMJ (Clinical research ed.). 2000; 321(7258):405-12.
11. El-Sheekh MM, Mahmoud YA, Abo-Shady AM, Hamza W. Efficacy of Rhodotorula glutinis and Spirulina platensis carotenoids in immunopotentiation of mice infected with Candida albicans SC5314 and Pseudomonas aeruginosa 35. Folia microbiologica. 2010; 55(1):61-7.
12. Ozdemir G, Karabay NU, Dalay MC, Pazarbasi B. Antibacterial activity of volatile component and various extracts of Spirulina platensis. Phytotherapy research : PTR. 2004; 18(9):754-7.
13. Teas J, Irhimeh MR. Dietary algae and HIV/AIDS: proof of concept clinical data. Journal of applied phycology. 2012; 24(3):575-582.
14. Dia AT, Camara MD, Ndiaye P. [Contribution of supplementation by spirulina to the performance of school children in an introductory course in Dakar (Senegal)]. Sante publique (Vandoeuvre-les-Nancy, France). 2009; 21(3):297-302.

Spinach

Spinach (Spinacia oleracea) is a green, leafy vegetable that belongs to the Aramanthaceae family. This veggie is considered as a superfood because it is highly rich in vitamins, minerals, pigments and phytonutrients in a low calorie package. All of these together make spinach beneficial for a wide array of bodily functions and disease prevention. Aside from eating it raw or including it in a number of recipes for soups, stews, and casseroles, you can also get the potential therapeutic benefits of spinach from capsules, snack bars and powder.

Benefits of Spinach

Recent high quality studies continue to underscore the amazing versatility of this superfood. Among its diverse health benefits, the following are worth mentioning:

Prevents Cancer

Results from two high quality studies show that spinach consumption can help prevent cancer.[1-2] According to these studies, healthy male volunteers who consumed a basal diet low in carotenoids enriched with daily portions of spinach (150 g) had reduced levels of markers of DNA and oxidative damage, both of which trigger cancer development.

Improves Cardiovascular Health

A 2012 study published in Free Radical Biology and Medicine suggests that consumption of spinach can improve cardiovascular health in several ways.[3] Researchers found that healthy men who consumed a diet rich in spinach had lower blood pressure, improved heart muscle function, and healthy blood circulation in the heart. All of these mechanisms are known to improve heart health.

Protects Against Diabetes

Studies suggest that spinach contains protective steroids called phytoecdysteroids, which have been shown to stabilize blood sugar levels.[4] This is extremely beneficial for diabetics and those with metabolic syndrome.

Improves Eye Health

Higher spinach intake is associated with a lower risk for age-related eye disorders including macular degeneration, according to a 2016 study.[5] The study involved 11 healthy nonsmokers (21-45 years old) who ingested 75 g of frozen spinach containing 10 mg lutein every day for 2 months. After the study period, researchers observed that the subjects had lower macular pigment optical density (a key risk factor for age-related macular degeneration) and improved visual acuity.

Improves Bone Health

Several studies have shown that spinach consumption can help strengthen bones because it is highly rich in calcium, vitamin D and vitamin K.[6-7] For instance, one study assessing the effects of spinach on bone health of Japanese female college students (aged 20-21) found that the diet was able to improve the bone mass of the subjects.[8] On the other hand, researchers observed that subjects without daily spinach intake had almost 5-fold risk of low bone mass.

Maintains Healthy Skin

Epidemiological studies support a role for diets high in phytonutrients and decreased risk of skin aging.[9-10] According to these studies, spinach consumption can help maintain healthy skin by preventing ultraviolet-induced damage and suppressing skin inflammation.

Improves Cognitive Function

A 2014 study published in the Journal of Food and Function suggests that consumption of nitrate-rich foods such as spinach could potentially improve cognitive function.[11] Researchers in the study observed that healthy men who consumed spinach performed better in a series of tests assessing cognitive function and had improved blood flow in the brain.

Improved Fertility

A 2006 study suggests that high dietary intake of carotenoid, any of a class of mainly yellow, orange, or red fat-soluble plant pigments, is linked to improved sperm motility and semen quality.[12] Spinach has been suggested to be a rich source of carotenoids, therefore, it can be beneficial in male reproductive health.

References:

1. Porrini M, Riso P, Oriani G. Spinach and tomato consumption increases lymphocyte DNA resistance to oxidative stress but this is not related to cell carotenoid concentrations. European journal of nutrition. 2002; 41(3):95-100.
2. Maeda N, Matsubara K, Yoshida H, Mizushina Y. Anti-cancer effect of spinach glycoglycerolipids as angiogenesis inhibitors based on the selective inhibition of DNA polymerase activity. Mini reviews in medicinal chemistry. 2011; 11(1):32-8.
3. Bondonno CP, Yang X, Croft KD. Flavonoid-rich apples and nitrate-rich spinach augment nitric oxide status and improve endothelial function in healthy men and women: a randomized controlled trial. Free radical biology & medicine. 2012; 52(1):95-102.
4. Saraswat M, Muthenna P, Suryanarayana P, Petrash JM, Reddy GB. Dietary sources of aldose reductase inhibitors: prospects for alleviating diabetic complications. Asia Pacific journal of clinical nutrition. 2008; 17(4):558-65.
5. Ozawa Y, Nagai N, Suzuki M. [Effects of Constant Intake of Lutein-rich Spinach on Macular Pigment Optical Density: a Pilot Study]. Nippon Ganka Gakkai zasshi. 2016; 120(1):41-8.
6. Price CT, Langford JR, Liporace FA. Essential Nutrients for Bone Health and a Review of their Availability in the Average North American Diet. The Open Orthopaedics Journal. 2012;6:143-149. doi:10.2174/1874325001206010143.
7. Sunyecz JA. The use of calcium and vitamin D in the management of osteoporosis. Therapeutics and Clinical Risk Management. 2008;4(4):827-836.
8. Fujii H, Noda T, Sairenchi T, Muto T. Daily intake of green and yellow vegetables is effective for maintaining bone mass in young women. The Tohoku journal of experimental medicine. 2009; 218(2):149-54.
9. Evans JA, Johnson EJ. The Role of Phytonutrients in Skin Health. Nutrients. 2010;2(8):903-928. doi:10.3390/nu2080903.
10. Lomnitski L, Bergman M, Nyska A, Ben-Shaul V, Grossman S. Composition, efficacy, and safety of spinach extracts. Nutrition and cancer. 2003; 46(2):222-31.
11. Bondonno CP, Downey LA, Croft KD. The acute effect of flavonoid-rich apples and nitrate-rich spinach on cognitive performance and mood in healthy men and women. Food & function. 2014; 5(5):849-58.
12. Otten J, Pitzi Hellwig J, Meyers L. Carotenoids. In: Otten J, Pitzi Hellwig J, Meyers L, editors. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, D.C: The National Academies Press; 2006. pp. 211–8.

Soy Isoflavones

Soy isoflavones are major bioflavonoids found in soybeans, miso, tofu, soy milk, and other soy-based foods. They belong to a class of plant-based compounds called phytoestrogens, so-called because they resemble both the structure and function of the female sex hormone estrogen. Soy contains many individual isoflavones, but the most predominant and beneficial of them all are genistein and daidzein.

Benefits of Soy Isoflavones

By mimicking estrogen at certain sites in the body, soy isoflavones offer immense benefits that help you achieve optimal health and well-being.

Prevents Cancer

Epidemiological studies have shown that the incidences of cancers are much higher in the United States compared to Asian countries such as Japan and China.^[1] The reason behind this is that Japanese and Chinese people consume a traditional diet high in soy products compared to the Americans. Additionally, there are growing body of experimental evidence that show that genistein may actually prevent the progression of five human breast cancer cell lines by inhibiting its growth and reproduction.^[2] This clearly shows that genistein can be a promising therapeutic agent for various types of cancer.

Improves Cardiovascular Health

A higher intake of soy-based foods is actually good for the heart. In fact, one study proved that consuming 60 mg of soy protein isoflavones reduces the levels of various clinical markers of cardiovascular disease in normal post-menopausal women.^[3]

Prevents Hot Flushes Associated with Menopause

Hot flushes are the most common symptoms of menopause. During a hot flush, you may experience a sudden feeling of warmth spreading through your upper body and face at anytime of the day. Since the age-related decline in estrogen is the most common cause of hot flushes and other menopausal symptoms, researchers suggest that supplementation of phytoestrogens in menopausal women can be beneficial. In one study, postmenopausal women who took 50 mg of genistin and daidzein per day experienced significant reductions in the incidence and severity of hot flushes 2 weeks after the treatment compared to placebo group.^[4]

Maintains Healthy Skeletal Frame

Soy isoflavones help in the preservation of bone mineral density (BMD) and lower one’s risk for osteoporosis and fractures. Evidence suggests that soy isoflavone supplementation in postmenopausal women with low initial bone mass have a significant, independent effect on the maintenance of bone mineral content of the hip.^[5] In another study, postmenopausal Japanese women who consumed higher amounts of soy products experienced a significant increase in bone mass.^[6] 

Lowers High Cholesterol

A recent meta-analysis of randomized controlled trials found that intake of soy-based products for one month to one year significantly reduced the levels of circulating triglycerides, total cholesterol, and low density lipoprotein (bad cholesterol) and increased the levels of high density lipoprotein (good cholesterol).^[7]  

Boosts Cognitive Function

Numerous clinical trials show that soy isoflavones may safely improve cognitive function especially in the older population. Studies found that postmenopausal women who took 60 mg/day of soy isoflavones for 6 to 12 weeks performed better on a series of memory and mental flexibility tests.^[8-9] 

References:

1. Sarkar FH, Li Y. Soy isoflavones and cancer prevention. Cancer Invest. 2003;21(5):744-57.
2. Peterson G, Barnes S. Genistein inhibits both estrogen and growth factor-stimulated proliferation of human breast cancer cells. Cell Growth Differ. 1996;7(10):1345-51.
3. Scheiber MD, Liu JH, Subbiah MT, Rebar RW, Setchell KD. Dietary inclusion of whole soy foods results in significant reductions in clinical risk factors for osteoporosis and cardiovascular disease in normal postmenopausal women. Menopause. 2001;8(5):384-92.
4. Upmalis DH, Lobo R, Bradley L, Warren M, Cone FL, Lamia CA. Vasomotor symptom relief by soy isoflavone extract tablets in postmenopausal women: a multicenter, double-blind, randomized, placebo-controlled study. Menopause. 2000;7(4):236-42.
5. Chen YM, Ho SC, Lam SS, Ho SS, Woo JL. Soy isoflavones have a favorable effect on bone loss in Chinese postmenopausal women with lower bone mass: a double-blind, randomized, controlled trial. J Clin Endocrinol Metab. 2003;88(10):4740-7.
6. Somekawa Y, Chiguchi M, Ishibashi T, Aso T. Soy intake related to menopausal symptoms, serum lipids, and bone mineral density in postmenopausal Japanese women. Obstet Gynecol. 2001;97(1):109-15.
7. Tokede OA, Onabanjo TA, Yansane A, Gaziano JM, Djousse L. Soya products and serum lipids: a meta-analysis of randomised controlled trials. Br J Nutr. 2015;114(6):831-843.
8. Duffy R, Wiseman H, File SE. Improved cognitive function in postmenopausal women after 12 weeks of consumption of a soya extract containing isoflavones. Pharmacol Biochem Behav. 2003;75(3):721-729.
9. File SE, Hartley DE, Elsabagh S, Duffy R, Wiseman H. Cognitive improvement after 6 weeks of soy supplements in postmenopausal women is limited to frontal lobe function. Menopause. 2005;12(2):193-201.

Selenium (amino acid chelate)

Selenium is a trace element, which is widely found in soil, water and certain food groups. While people only need a very small amount, selenium is critical to many of the body’s basic functions including protecting cells from damaging free radicals and boosting the production of thyroid hormones.

Benefits of Selenium

A large body of high quality research shows the many benefits of selenium in human health:

Lowers Risk for Heart Disease

Low levels of selenium are associated with an increased risk of cardiovascular disease. Interestingly, twenty-five observational studies found that a 50% increase in selenium concentrations in the blood was associated with a 24% reduction in coronary heart disease risk.^[1]

Defends Against Cancer

Selenium is needed to protect cells and DNA against damaging free radicals and mutations that can cause cancer.^[2] According to studies, selenium is effective at reducing the risk of cancer incidence, cancer-related deaths and severity of various types of cancers specifically in the prostate, colon, rectum, liver and lungs, by slowing cancer progression and tumor growth.^[3]

Boosts Immune Function

As a highly potent antioxidant, selenium may help protect not only against free radicals but also against harmful foreign bodies including virus and bacteria. In fact, selenium can help boost the immune system of HIV-infected patients and can even slow down the progression of the disease.^[4] In addition, one study revealed that selenium supplementation in HIV-infected individuals reduced hospitalizations and improved white blood cell counts,^[5] suggesting that selenium can treat a wide array of infections.   

Maintains Healthy Pregnancy

The levels of selenium during pregnancy are critical to the health of both the mother and baby. Studies show that pregnant women who took selenium supplements reduced their risk of miscarriage.^[6] In addition, a study of 52 women who took selenium dietetic liquid (100 micrograms daily) for 6-8 weeks during late pregnancy, prevented and decreased the incidence of pregnancy-induced hypertension.^[7]   

Encourages Detoxification

Metals are among the most toxic substances. In the human body, higher levels of mercury can have detrimental effects on the brain, digestive system, immune system, lungs and kidneys. In one study assessing the effects of daily organic selenium supplementation in Chinese residents suffering from elevated mercury exposure, a significant increase in mercury excretion was observed in participants who took 100 micrograms of selenium compared to placebo.^[8]     

Prevents Cognitive Decline

Cognitive impairment including problems with memory, thinking and communicating is a major public health issue in the elderly. Studies have shown that low selenium status is a risk factor for cognitive decline.^[9] Interestingly, one study revealed that higher levels of selenium in the elderly were associated with a lower risk of cognitive decline.^[10]     

Improves Mood and Well-Being

Deficiency in selenium has been linked to adverse mood states. In one clinical trial, patients who took 100 micrograms of selenium daily for 5 weeks reported a substantial improvement in mood after both 2.5 and 5 weeks.^[11]

References:

1. Flores-mateo G, Navas-acien A, Pastor-barriuso R, Guallar E. Selenium and coronary heart disease: a meta-analysis. Am J Clin Nutr. 2006;84(4):762-73.
2. Rayman MP. The importance of selenium to human health. Lancet. 2000;356(9225):233-41.
3. Rayman MP. Selenium in cancer prevention: a review of the evidence and mechanism of action. Proc Nutr Soc. 2005;64(4):527-42.
4. Rayman MP. The importance of selenium to human health. Lancet. 2000;356(9225):233-41.
5. Stone CA, Kawai K, Kupka R, Fawzi WW. Role of selenium in HIV infection. Nutr Rev. 2010;68(11):671-81.
6. Hansen JC, Deguchi Y. Selenium and fertility in animals and man–a review. Acta Vet Scand. 1996;37(1):19-30.
7. Han L, Zhou SM. Selenium supplement in the prevention of pregnancy induced hypertension. Chin Med J. 1994;107(11):870-1.
8. Li YF, Dong Z, Chen C, et al. Organic selenium supplementation increases mercury excretion and decreases oxidative damage in long-term mercury-exposed residents from Wanshan, China. Environ Sci Technol. 2012;46(20):11313-8.
9. Berr C, Arnaud J, Akbaraly TN. Selenium and cognitive impairment: a brief-review based on results from the EVA study. Biofactors. 2012;38(2):139-44.
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