Celery

Celery (Apium graveolens)is a vegetable that belongs to the Apiaceae family. This vegetable is an excellent source of antioxidants, vitamin C, vitamin K, vitamin B6, potassium, folate, and beneficial enzymes, making it a nutrient powerhouse and a potent natural remedy for a wide array of medical maladies. Aside from being loaded with essential vitamins and minerals, celery is low in calories. For culinary use, celery is a nutritious and delicious ingredient added in soups and salads, or as a garnish to various international dishes.

Benefits of Celery

Celery has plenty of health benefits that are attributed to its fantastic nutritional value. Here are some of its amazing health benefits:

Lowers Blood Pressure

According to a study published in the Journal of Ethnopharmacology, drinking 8 ounces of celery juice mixed with equal amount of honey three times a day for up to one week can help reduce blood pressure levels.[1] Other studies have also shown that fresh celery juice can be mixed with vinegar to alleviate dizziness, headache and shoulder pain associated with high blood pressure, as well as in treating hypertension associated with pregnancy.[2-3]

Prevents Cancer

Strong scientific studies support the anti-cancer properties of celery. For instance, one study found that women with higher dietary carotenoid intake from celery had a lower risk of colon cancer compared to those with lower intake.[4] In a meta-analysis of several clinical trials assessing the effects of celery intake on cancer risk, researchers found that participants with higher dietary celery intake were at lower risk for kidney cancer compared to those with lower celery intake.[5] Researchers believe that the anti-cancer properties of celery is attributed to its high apigenin content.[6] Apigenin is a potent antioxidant and anti-inflammatory substance that helps inhibit the growth and reproduction of malignant cells.[7]

Prevents Ulcer

Including celery in your diet can help prevent the formation of painful ulcers. According to a 2010 study published in the Journal of Pharmaceutical Biology, celery contains a special type of ethanol extract that protects the lining of the digestive tract from ulcers by replenishing depleted levels of gastric mucus.[8]

Combats Infection

Celery seeds have actually been used for centuries in the treatment of various infections. A 2009 report published in the Journal of Pharmacy and Pharmacology has shown that celery contains special anti-microbial components that can naturally fight bacterial infections.[9] According to the study, celery extract was able to kill H. pylori, a type of bacteria responsible for various intestinal infections.

Improves Cognitive Function

A 2008 study found that flavonoids form celery have a number of beneficial effects within the brain, including a potential to protect nerve cells against injury induced by neurotoxins and free radicals, an ability to suppress nerve inflammation, and the potential to improve cognitive function.[10] Researchers found that the specific mechanism by which flavonoids exert these beneficial effects is by increasing blood flow to the brain.

Aids in Proper Digestion

Celery is highly rich in water and fiber – both of which are crucial for proper digestion and absorption of foods.[11] In addition, the fiber in celery helps prevent constipation by allowing more water to remain in your stool, making waste softer and easier to pass.

Improves Cholesterol Levels

According to a 2015 analysis of 2183 published scientific papers about herbal drugs interactions, celery intake can potentially reduce blood cholesterol levels without any adverse side effects, making it a natural remedy for abnormally elevated cholesterol.[12]

References:

1. Somanadhan B, Varughese G, Palpu P, Sreedharan R, Gudiksen L, Smitt UW, et al. An ethnopharmacological survey for potential angiotensin converting enzyme inhibitors from Indian medicinal plants. J Ethnopharmacol. 1999;65:103–12.
2. Gharooni M, Sarkarati AR. Application of Apium graveolens in treatment of hypertension. Tehran Univ Med J. 2000;58:67–9.
3. Simpson D. Buchu–South Africa’s amazing herbal remedy. Scott Med J. 1998;43:189–9.
4. Slattery ML, Benson J, Curtin K, Ma KN, Schaeffer D, Potter JD. Carotenoids and colon cancer. The American journal of clinical nutrition. 2000; 71(2):575-82.
5. Lee JE, Männistö S, Spiegelman D, et al. Intakes of fruit, vegetables, and carotenoids and renal cell cancer risk: a pooled analysis of 13 prospective studies. Cancer epidemiology, biomarkers & prevention : a publication of the American Association for Cancer Research, cosponsored by the American Society of Preventive Oncology. 2009;18(6):1730-1739. doi:10.1158/1055-9965.EPI-09-0045.
6. Nabavi SM, Habtemariam S, Daglia M, Nabavi SF. Apigenin and Breast Cancers: From Chemistry to Medicine. Anti-cancer agents in medicinal chemistry. 2015; 15(6):728-35.
7. Shukla S, Gupta S. Apigenin: A Promising Molecule for Cancer Prevention. Pharmaceutical research. 2010;27(6):962-978. doi:10.1007/s11095-010-0089-7.
8. Al-Howiriny T, Alsheikh A, Alqasoumi S, Al-Yahya M, ElTahir K, Rafatullah S. Gastric antiulcer, antisecretory and cytoprotective properties of celery (Apium graveolens) in rats. Pharmaceutical biology. 2010; 48(7):786-93.
9. Zhou Y, Taylor B, Smith TJ. A novel compound from celery seed with a bactericidal effect against Helicobacter pylori. The Journal of pharmacy and pharmacology. 2009; 61(8):1067-77.
10. Vauzour D, Vafeiadou K, Rodriguez-Mateos A, Rendeiro C, Spencer JPE. The neuroprotective potential of flavonoids: a multiplicity of effects. Genes & Nutrition. 2008;3(3-4):115-126. doi:10.1007/s12263-008-0091-4.
11. Slavin JL, Lloyd B. Health Benefits of Fruits and Vegetables. Advances in Nutrition. 2012;3(4):506-516. doi:10.3945/an.112.002154.Slavin JL, Lloyd B. Health Benefits of Fruits and Vegetables. Advances in Nutrition. 2012;3(4):506-516. doi:10.3945/an.112.002154.
12. Rouhi-Boroujeni H, Rouhi-Boroujeni H, Heidarian E, Mohammadizadeh F, Rafieian-Kopaei M. Herbs with anti-lipid effects and their interactions with statins as a chemical anti- hyperlipidemia group drugs: A systematic review. ARYA Atherosclerosis. 2015;11(4):244-251.

Carrot

Carrots are one of the most popular and healthiest vegetables in the world. While carrots are widely known for their signature orange color, they actually come in various colors including yellow, red, white and purple which they get from antioxidants called carotenoids. One of the most important carotenoids is beta carotene, a precursor to vitamin A that is responsible for many of the health benefits of carrots.

Benefits of Carrots

An overwhelming body of evidence exists suggesting that increased intake of carrots can give you the following proven health benefits:

Fights Various Types of Cancer

One study found that current smokers who didn’t include carrot in their diet had three times the risk of developing lung cancer compared with those who consume carrots for more than once a week.^[1] In another study assessing carrot intake in Japanese population, researchers found that higher intake of beta-carotene from carrots was associated with a lower risk for colon cancer.^[2] Finally, according to a 2011 study published in the Journal of Medicinal food, carrot juice extract was able to kill leukemia cells and inhibit their progression, suggesting that it has anti-cancer properties.^[3]

Improves Vision

Carrots contain beta carotene, lutein and zeaxanthin, all of which are crucial for eye health. Deficiency in these nutrients increases your risk for cataracts, age-related macular degeneration, glaucoma, and other eye problems.^[4] According to a study published in the Clinical and Experimental Ophthalmology, increased consumption of carrots is associated with improved night vision.^[5]

Decreases Risk for Heart Disease and Stroke

Consuming more deeply colored orange vegetables like carrots can significantly lower your risk for heart disease and stroke. Recent research indicates that drinking carrot juice benefits both heart and brain health by lowering oxidative stress and neutralizing cellular damage caused by free radicals.^[6]

Improves Oral Health

The nutrients found in carrots help fight bacteria and toxins in your mouth. In fact, one study found that carrots help remove plaque and stains in the teeth if eaten after meals.^[7] Researchers found that the fiber in carrots acts as a natural brush, scrubbing away harmful bacteria in the teeth and gut.   

Accelerates Wound Healing

Beta carotene in carrots is critical for healing any type of wound. Its ability to heal wound faster is mainly due to its antibacterial and anti-inflammatory properties.^[8]  

Erases Signs of Skin Aging

Higher intake of beta carotene from carrots can help fight signs of skin aging. In one study assessing the effects of beta-carotene in 30 healthy female subjects (50 years old and above), researchers found that low-dose beta-carotene was able to improve facial wrinkles and skin elasticity, suggesting that carrots have anti-aging properties.^[9] 

Improves Cognitive Function

Carrot’s ability to lower oxidative stress in the brain can help boost brain power and prevent cognitive decline. According to a study published in the British Journal of Nutrition, elderly subjects who consumed a diet rich in plant foods (100-150 grams per day of carrots, cruciferous vegetables and citrus fruits) performed better in a series of tests assessing cognitive function than those with very low or no intake.^[10]   

References:

1. Pisani P, Berrino F, Macaluso M, Pastorino U, Crosignani P, Baldasseroni A. Carrots, green vegetables and lung cancer: a case-control study. Int J Epidemiol. 1986;15(4):463-8.
2. Okuyama Y, Ozasa K, Oki K, Nishino H, Fujimoto S, Watanabe Y. Inverse associations between serum concentrations of zeaxanthin and other carotenoids and colorectal neoplasm in Japanese. Int J Clin Oncol. 2014;19(1):87-97.
3. Zaini R, Clench MR, Le maitre CL. Bioactive chemicals from carrot (Daucus carota) juice extracts for the treatment of leukemia. J Med Food. 2011;14(11):1303-12.
4. Yoon KD, Kang SN, Bae JY, et al. Enhanced antioxidant and protective activities on retinal ganglion cells of carotenoids-overexpressing transgenic carrot. Curr Drug Targets. 2013;14(9):999-1005.
5. Smith W, Mitchell P, Lazarus R. Carrots, carotene and seeing in the dark. Aust N Z J Ophthalmol. 1999;27(3-4):200-3.
6. Potter AS, Foroudi S, Stamatikos A, Patil BS, Deyhim F. Drinking carrot juice increases total antioxidant status and decreases lipid peroxidation in adults. Nutr J. 2011;10:96.
7. Babic I, Nguyen-the C, Amiot MJ, Aubert S. Antimicrobial activity of shredded carrot extracts on food-borne bacteria and yeast. J Appl Bacteriol. 1994;76(2):135-41.
8. Schagen SK, Zampeli VA, Makrantonaki E, Zouboulis CC. Discovering the link between nutrition and skin aging. Dermato-endocrinology. 2012;4(3):298-307. doi:10.4161/derm.22876.
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.
10. Nurk E, Refsum H, Drevon CA, et al. Cognitive performance among the elderly in relation to the intake of plant foods. The Hordaland Health Study. Br J Nutr. 2010;104(8):1190-201.

Bromelain

Bromelain is the name given to a class of enzymes derived from the stems and flesh of pineapples. Used widely as a natural remedy for a wide array of disease and disorders, bromelain is highly rich in vitamin C, B1, potassium, manganese and phytonutrients. Bromelain extract is produced in parts of Asia and exported around the world for use in both the pharmaceutical and alternative medicine industries.

Benefits of Bromelain

Here are some of the amazing health benefits of taking this nutrient powerhouse:

Speeds up Recovery

European doctors usually prescribe bromelain as an effective remedy for swelling after surgery. In one study involving 150 women who received episiotomies (surgical cuts between the vagina and the anus used to widen the opening) during childbirth, researchers found that women who consumed large servings of bromelain over a period of 3 days, beginning 4 hours after delivery, experienced lesser swelling and discomforts as well as quick recovery compared to those who took placebo.^[1]   

Treats Osteoarthritis

According to a 2004 study published in the Journal of Evidence-Based Complimentary and Alternative Medicine, bromelain supplementation in patients with osteoarthritis at daily dosage range of 200–2000 mg resulted in significant improvement of symptoms, possibly due to bromelain’s anti-inflammatory properties.^[2]

Fights Cancer

A 2012 study published in the Journal of Medicinal Food have shown that bromelain can help inhibit the growth and reproduction of breast cancer cells by inducing programmed cell death (apoptosis) of malignant cells.^[3]

Treats and Prevents Cardiovascular Disease

Bromelain has been effective in the treatment of cardiovascular disease (CVD). According to one study, bromelain helps treat and prevent CVD by inhibiting blood platelet aggregation, thus minimizing the risk of blood clot formation.^[4] In addition, this effect can also improve blood circulation to the heart.

Fights Pain and Inflammation

There is evidence that oral therapy with bromelain in patients with rheumatoid arthritis can inhibit pain and inflammation, indicating that bromelain can also be beneficial in other medical conditions.^[5]    

Eases Uterine Spasms during Pregnancy

In most cases, mild tummy cramps are part of a normal pregnancy. However, uterine spasms can cause severe pain during pregnancy. Interestingly, one study found that bromelain has anti-spasmodic effects, which means that it can inhibit uterine spasms.^[6]  

Fights Infection and Boosts Immune Function

There is increasing evidence that bromelain has the ability to counter certain effects of particular intestinal pathogens (harmful microorganisms) in the gut.^[7-8] In addition, bromelain possesses antibacterial and antifungal properties which help prevent various infections. In one laboratory study, researchers found that bromelain can help modulate immune responses by enhancing the activities of certain cells of the immune system.^[9]    

References:

1. Zatuchni GI, Colombi DJ. Bromelains therapy for the prevention of episiotomy pain. Obstet Gynecol. 1967 Feb;29(2):275-8.
2. Brien S, Lewith G, Walker A, Hicks SM, Middleton D. Bromelain as a Treatment for Osteoarthritis: a Review of Clinical Studies. Evidence-based Complementary and Alternative Medicine. 2004;1(3):251-257. doi:10.1093/ecam/neh035.
3. Dhandayuthapani S, Perez HD, Paroulek A, et al. Bromelain-induced apoptosis in GI-101A breast cancer cells. J Med Food. 2012;15(4):344-9.
4. Heinicke RM, van der Wal L, Yokoyama M. Effect of bromelain (Ananase) on human platelet aggregation. Experientia. 1972;28(10):844–845.
5. Leipner J, Iten F, Saller R. Therapy with proteolytic enzymes in rheumatic disorders. BioDrugs. 2002;15(12):779–789.
6. Yagami Y, Aoyama T. Action of bromelain of the uterine cervix. Acta Obstet Gynaecol Jpn. 1969;16(1):12-6.
7. Chandler DS, Mynott TL. Bromelain protects piglets from diarrhoea caused by oral challenge with K88 positive enterotoxigenic Escherichia coli. Gut. 1998;43:196–202. doi: 10.1136/gut.43.2.196.
8. Mynott TL, Luke RK, Chandler DS. Oral administration of protease inhibits enterotoxigenic Escherichia coli receptor activity in piglet small intestine. Gut. 1996;38:28–32. doi: 10.1136/gut.38.1.28.
9. Engwerda CR, Andrew D, Ladhams A, Mynott TL. Bromelain modulates T cell and B cell immune responses in vitro and in vivo. Cell Immunol. 2001;210(1):66-75.

Broccoli

Broccoli is a cruciferous vegetable that contains sulforaphane, a sulfur-containing compound which is known to possess potent medicinal properties. A cup of cooked broccoli also contains as much vitamin C as an orange. Aside from this, broccoli is also loaded with vitamins B1, B2, B3 and B6, and essential minerals like iron, magnesium, potassium, and zinc. Broccoli is also highly rich in fiber and is low in calories. Because of its nutritional value, broccoli is considered as a superfood.

Benefits of Broccoli

Broccoli has a number of science-proven health benefits, including:

Cancer Prevention

Broccoli is one dietary source that prevents the development of breast cancer, colon cancer, skin cancer and other types of cancer. Studies show that the large amount of sulforaphane found in the stems of baby broccoli induces programmed cell death and prevents formation and invasion of cancer cells.[1-2] A case-control study in China found that broccoli intake was associated with a 50% reduction in breast cancer risk.[3] In the Nurses’ Health Study, researchers found that 5 or more servings per week of broccoli was associated with a 33% lower risk of non-Hodgkin’s lymphoma.[4]

Sharper Eyesight

There’s no doubt that eyesight gets worse with age, but some substances from broccoli can help decrease the risk of age-related eye problems. Studies show that lutein and zeaxanthin, two carotenoids from broccoli, can help prevent eye disorders including age-related macular degeneration, glaucoma, cataract, night blindness, and other eye diseases.[5-6]

Improved Blood Sugar Levels

Broccoli consumption can help improve blood sugar levels by preventing insulin resistance, a condition wherein the body doesn’t respond to the effects of insulin. Results from a 2012 study published in the International Journal of Food Sciences and Nutrition show that broccoli sprouts powder consumption at 10 grams per day for 4 weeks can help improve insulin resistance in type 2 diabetic patients.[7] Researchers found that after the treatment period, study participants had lower levels of insulin concentrations in the blood, which is indicative of improved blood sugar levels.

Healthy, Younger Skin

Because of its potent anti-oxidant properties, researchers believe that broccoli also has strong anti-aging properties. Studies show that antioxidants such as beta-carotene, vitamin A, vitamin B group, vitamin C, vitamin E, and vitamin K, as well as amino acids and folate, can keep your skin healthy and younger looking by preventing free radical damage and ultraviolet-induced skin damage.[8-9]

Cardiovascular Disease Prevention

Several epidemiological studies revealed that dietary intake of broccoli is associated with reduced risk of deaths related to coronary heart disease.[10-13] According to these studies, sulforaphane in broccoli prevents inflammation and free radical damage within the heart.

Strong Immune System

A high intake of cruciferous vegetables such as broccoli is associated with a reduced risk of infection and other diseases because of its nutritional value, according to a 2014 study published in Preventive Nutrition and Food Science.[14] Other studies also show that broccoli consumption can help strengthen the immune system by modulating a broad range of immune processes, such as activation of the cells of the immune system and production of antibodies that help fight infection and harmful microorganisms.[15-16]

Strong Bones

Broccoli is particularly beneficial for elderly people, pregnant women, and breast-feeding mothers because they are most prone to osteoporosis, calcium deficiency, fractures, and bone disorders. According to a 2011 study assessing the effects of broccoli consumption on bone health, essential minerals like calcium, magnesium, zinc, and phosphorus in broccoli appears to have positive effects on the bones by improving bone mineral density and reducing the risk of bone loss.[17]

Healthy Pregnancy

A 2006 study published in the Journal of Perinatal Education suggests that consumption of broccoli during pregnancy can help prevent birth defects and neurodevelopmental delays.[18] The study also found that broccoli consumption during pregnancy can help enhance iron absorption.

References:

1. Zhang Y, Tang L. Discovery and development of sulforaphane as a cancer chemopreventive phytochemical. Acta pharmacologica Sinica. 2007; 28(9):1343-54.
2. James D, Devaraj S, Bellur P, Lakkanna S, Vicini J, Boddupalli S. Novel concepts of broccoli sulforaphanes and disease: induction of phase II antioxidant and detoxification enzymes by enhanced-glucoraphanin broccoli. Nutrition reviews. 2012; 70(11):654-65.
3. Fowke JH, Chung FL, Jin F, Qi D, Cai Q, Conaway C, Cheng JR, Shu XO, Gao YT, Zheng W. Urinary isothiocyanate levels, brassica, and human breast cancer. Cancer Res. 2003;63:3980–3986.
4. Zhang SM, Hunter DJ, Rosner BA, Giovannucci EL, Colditz GA, Speizer FE, Willett WC. Intakes of fruits, vegetables, and related nutrients and the risk of non-Hodgkin’s lymphoma among women. Cancer Epidemiol Biomarkers Prev. 2000;9:477–485.
5. Delcourt C, Carrière I, Delage M, Barberger-Gateau P, Schalch W, . Plasma lutein and zeaxanthin and other carotenoids as modifiable risk factors for age-related maculopathy and cataract: the POLA Study. Investigative ophthalmology & visual science. 2006; 47(6):2329-35.
6. Gale CR, Hall NF, Phillips DI, Martyn CN. Lutein and zeaxanthin status and risk of age-related macular degeneration. Investigative ophthalmology & visual science. 2003; 44(6):2461-5.
7. Bahadoran Z, Tohidi M, Nazeri P, Mehran M, Azizi F, Mirmiran P. Effect of broccoli sprouts on insulin resistance in type 2 diabetic patients: a randomized double-blind clinical trial. International journal of food sciences and nutrition. 2012; 63(7):767-71.
8. Basavaraj KH, Seemanthini C, Rashmi R. DIET IN DERMATOLOGY: PRESENT PERSPECTIVES. Indian Journal of Dermatology. 2010;55(3):205-210. doi:10.4103/0019-5154.70662.
9. Panizzon R. [Skin symptoms in disorders of vitamin and mineral metabolism]. Therapeutische Umschau. Revue therapeutique. 1995; 52(4):257-63.
10. Yochum L, Kushi LH, Meyer K, Folsom AR. Dietary flavonoid intake and risk of cardiovascular disease in postmenopausal women. Am J Epidemiol. 1999;149:943–949.
11. Genkinger JM, Platz EA, Hoffman SC, Comstock GW, Helzlsouer KJ. Fruit, vegetable, and antioxidant intake and all-cause, cancer, and cardiovascular disease mortality in a community-dwelling population in Washington County, Maryland. Am J Epidemiol. 2004;160:1223–1233.
12. Hung HC, Joshipura KJ, Jiang R, et al. Fruit and vegetable intake and risk of major chronic disease. J Natl Cancer Inst. 2004;96:1577–1584.
13. Cornelis MC, El-Sohemy A, Campos H. GSTT1 genotype modifies the association between cruciferous vegetable intake and the risk of myocardial infarction. Am J Clin Nutr. 2007;86:752–758.
14. Hwang J-H, Lim S-B. Antioxidant and Anti-inflammatory Activities of Broccoli Florets in LPS-stimulated RAW 264.7 Cells. Preventive Nutrition and Food Science. 2014;19(2):89-97. doi:10.3746/pnf.2014.19.2.089.
15. Mora JR, Iwata M, von Andrian UH. Vitamin effects on the immune system: vitamins A and D take centre stage. Nature reviews Immunology. 2008;8(9):685-698. doi:10.1038/nri2378.
16. Wintergerst ES, Maggini S, Hornig DH. Immune-enhancing role of vitamin C and zinc and effect on clinical conditions. Annals of nutrition & metabolism. 2006; 50(2):85-94.
17. Ahmadieh H, Arabi A. Vitamins and bone health: beyond calcium and vitamin D. Nutrition reviews. 2011; 69(10):584-98.
18. Fowles ER. What’s a Pregnant Woman to Eat? A Review of Current USDA Dietary Guidelines and MyPyramid. The Journal of Perinatal Education. 2006;15(4):28-33. doi:10.1624/105812406X151394.

Boron (amino acid complex / chelate)

Boron is a chemical element most commonly found in minerals in the environment. In the body, boron plays several important roles including maintenance of strong bones, muscle development and restoration of hormone levels. Boron supplements are usually taken as multivitamin and mineral supplements or as an aid to bodybuilding.

Benefits of Boron

Research on boron and its related benefits on physical and mental health have intensified substantially through the years. The following are among the immense health benefits of boron:

Boosts Cognitive Function

Research shows that boron deficiency can contribute to a sluggish brain, poor memory, and trouble thinking. Since boron is considered as a “brain nutrient”, it can help boost cognitive function. In one study comparing the effects of low dietary intake of boron in healthy individuals with higher intake, researchers observed a significant improvement in task performance on various cognitive and psychomotor tests in the group with higher boron intake.^[1] The group showed better response times, motor skills and manual dexterity, and improved attention, perception and information retention.

Maintains Healthy Bones and Joints

Since 1963, evidence has accumulated that suggests boron is a safe and effective therapeutic option for arthritis and osteoporosis.^[2] Findings from numerous epidemiologic and controlled human experiments suggests that higher boron intake is associated with stronger bones and joints, as well as a lower risk for fractures.^[3]    

Improves Fertility

Boron can help balance the levels of sex hormones including estrogen in women. This helps relieve menopausal symptoms and improve fertility. In one study, researchers found that higher boron intake was associated with healthy reproduction and fetus development.^[4]

Boosts Immune Function

One study revealed that boron induces growth of foreign body-eating cells (phagocytes).^[5] The stimulation of phagocytes triggers heightened immune response and strength in killing bacteria, virus, and other disease-causing microorganisms.

Fights Cancer

Boron is currently being used as an adjunct treatment to chemotherapy. In fact, two boron drugs known as sodium borocaptate and boronophenylalanine have been used clinically in order to inhibit cancer cell growth and reproduction.^[6]

Prevents Kidney Stones

When researchers administered 100 mg of boron per day in patients with kidney stones, a significant increase in the rate of kidney stone excretion and a decrease in the severity of pain were observed.^[7]

Fights Inflammation

Inflammation is one of the body’s defenses against infection and other harmful stimuli. However, chronic inflammation is one of the major risk factors of fatal illnesses including stroke, heart disease and other inflammatory disorders. Interestingly, one study found that 6 days of boron supplementation at a dose of 10 mg was able to reduce the levels of inflammatory markers such as TNF-a, high sensitivity C-Reactive Protein and IL-6 in healthy individuals, indicating a lower risk for inflammatory disorders.^[8]

References:

1. Penland JG. Dietary boron, brain function, and cognitive performance. Environ Health Perspect. 1994;102 Suppl 7:65-72.
2. Joseph E. Pizzorno Jr.; Michael T. Murray (9 September 2012). Textbook of Natural Medicine. Elsevier Health Sciences. pp. 1660–. ISBN 1-4557-4014-4.
3. Newnham RE. Essentiality of boron for healthy bones and joints. Environmental Health Perspectives. 1994;102(Suppl 7):83-85.
4. Nielsen FH. Is boron nutritionally relevant?. Nutr Rev. 2008;66(4):183-91.
5. Routray I, Ali S. Boron Induces Lymphocyte Proliferation and Modulates the Priming Effects of Lipopolysaccharide on Macrophages. Mattei F, ed. PLoS ONE. 2016;11(3):e0150607. doi:10.1371/journal.pone.0150607.
6. Barth RF, Coderre JA, Vicente MG, Blue TE. Boron neutron capture therapy of cancer: current status and future prospects. Clin Cancer Res. 2005;11(11):3987-4002.
7. Naghii MR, Einollahi B, Rostami Z. Preliminary evidence hints at a protective role for boron in urolithiasis. J Altern Complement Med. 2012;18(3):207-9.
8. Naghii MR, Mofid M, Asgari AR, Hedayati M, Daneshpour MS. Comparative effects of daily and weekly boron supplementation on plasma steroid hormones and proinflammatory cytokines. J Trace Elem Med Biol. 2011;25(1):54-8.

Blueberry

Blueberries are a well-known superfruit with amazing health benefits. Packed with nutrients, blueberries contain some of the world’s highest concentrations of antioxidants, which are known to fight free radical damage and oxidation throughout the body, thereby preventing many diseases. Blueberries also contain a type of flavonoid known as anthocyanins, which are responsible for its iconic blue hue and medicinal properties.

Benefits of Blueberry

Numerous scientific studies support the diverse health benefits of consuming raw blueberries or taking them as supplements. Among them are the following:

Fights Cancer

Clinical studies have even discovered that, unlike chemotherapeutic drugs and radiation therapy, gallic acid-rich foods such as blueberries can kill cancer cells without damaging normal and healthy cells. According to a test tube study published in the Journal of Biochemical and Molecular Toxicology, the gallic acid in blueberries was able to inhibit the growth and reproduction of human breast cancer cells by inducing programmed cell death.[1]

Lowers Risk for Cardiovascular Disease

Studies suggest that daily consumption of blueberries can help lower one’s risk for cardiovascular disease. For instance, a 2010 study published in the Journal of Nutrition found that women with metabolic syndrome who consumed 50 g blueberries daily for 8 weeks significantly reduced their blood pressure (6% systolic and 4% diastolic) and low density lipoprotein cholesterol (27%) levels.[2] This finding is highly significant since high blood pressure and abnormal cholesterol levels are major risk factors for cardiovascular disease.

Sharpens Memory

The prevalence of dementia (memory and thinking problems) is increasing in the older adult population. In the absence of effective therapy, affected individuals can suffer from debilitating symptoms that can alter their quality of life. Interestingly, one study found that daily consumption of wild blueberry juice improved the cognitive function of adults with early memory changes, as evidenced by better scores in a series of tests assessing memory and thinking skills.[3]

Improves Blood Sugar Levels

Dietary supplementation with whole blueberries can help improve blood sugar levels. When researchers administered a smoothie containing 22.5 g blueberry bioactives in obese women, they noted a significant improvement in insulin sensitivity (body’s response to insulin) and blood sugar levels.[4] This effect was not observed in women who consumed placebo.

Improves Exercise Recovery

Exercise-induced muscle damage is accompanied by localized inflammation which can lead to impaired muscular performance. In one study assessing the effects of blueberries on exercise-induced muscle damage, researchers found that women athletes who consumed a blueberry smoothie prior to and after strenuous exercises had reduced levels of several inflammatory markers and showed faster recovery rate compared to those who took placebo.[5]

Improves Blood Circulation

Increased arterial stiffness is associated with impaired blood circulation and an increased risk for heart disease and stroke. One study assessing the effects of blueberry on blood circulation found that postmenopausal women with pre- and stage 1-hypertension who consumed 22 g freeze-dried blueberry powder daily for 8 weeks had greater nitric oxide (NO) levels compared with baseline values.[6] This finding is indicative of good blood circulation since NO is responsible for widening the opening of blood vessels such as arteries, allowing more blood to pass through it.

Increases Life Expectancy

Several factors such as free radical damage and chronic inflammation speed up the aging process and increase the risk of death. According to one study, the polyphenols (plant-based molecules) in blueberries can help slow the aging process and increase lifespan by neutralizing the harmful effects of free radicals and reducing the levels of several inflammatory markers in the body.[7]

Boosts Immune Function

Blueberries are highly rich in antioxidants which are known to combat various diseases by stimulating the immune system. In one study assessing the effect of blueberry ingestion on natural killer cell counts of well-trained runners, researchers found that those who consumed 250 g of blueberries per day for 6 weeks had increased levels of natural killer cells, which is indicative of improved immune function.[8]

References:

<ol

• Wang K, et al. Investigation of Gallic Acid Induced Anticancer Effect in Human Breast Carcinoma MCF-7 Cells. J Biochem Mol Toxicol. 2014 May 27.
• Basu A, Du M, Leyva MJ, et al. Blueberries Decrease Cardiovascular Risk Factors in Obese Men and Women with Metabolic Syndrome. The Journal of Nutrition. 2010;140(9):1582-1587. doi:10.3945/jn.110.124701.
• Krikorian R, Shidler MD, Nash TA. Blueberry supplementation improves memory in older adults. Journal of agricultural and food chemistry. 2010; 58(7):3996-4000.
• Stull AJ, Cash KC, Johnson WD, Champagne CM, Cefalu WT. Bioactives in blueberries improve insulin sensitivity in obese, insulin-resistant men and women. The Journal of nutrition. 2010; 140(10):1764-8.
• McLeay Y, Barnes MJ, Mundel T, Hurst SM, Hurst RD, Stannard SR. Effect of New Zealand blueberry consumption on recovery from eccentric exercise-induced muscle damage. Journal of the International Society of Sports Nutrition. 2012; 9(1):19.
• Johnson SA, Figueroa A, Navaei N. Daily blueberry consumption improves blood pressure and arterial stiffness in postmenopausal women with pre- and stage 1-hypertension: a randomized, double-blind, placebo-controlled clinical trial. Journal of the Academy of Nutrition and Dietetics. 2015; 115(3):369-77.
• Wilson MA, Shukitt-Hale B, Kalt W, Ingram DK, Joseph JA, Wolkow CA. Blueberry polyphenols increase lifespan and thermotolerance in Caenorhabditis elegans. Aging Cell. 2006;5(1):59-68. doi:10.1111/j.1474-9726.2006.00192.x.
• McAnulty LS, Nieman DC, Dumke CL. Effect of blueberry ingestion on natural killer cell counts, oxidative stress, and inflammation prior to and after 2.5 h of running. Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme. 2011; 36(6):976-84.

Blessed Thistle (Herb Powder)

Blessed thistle (Cnicus benedictus), also known as Carduus benedictus, Holy thistle, St. Benedict’s thistle, or spotted thistle, is a small, annual herb native to North America. Since the Middle Ages, the leaves, stems and blossoms of this aromatic bitter herb have been used in the treatment of a wide range of health conditions, particularly in female related problems. Blessed thistle is available in the form of tinctures, capsules, or teas in many health food stores.

Benefits of Blessed Thistle

Strong scientific studies support the many benefits of blessed thistle on the human body. The following are among the amazing health benefits of this ancient herb:

Supports Healthy Digestion

Studies reported that cinicin, the substance responsible for blessed thistle’s bitter taste, stimulates the secretion of saliva and gastric juices.[1] In this way, food is easily digested and absorbed by the body.

Fights Cancer

A 2009 laboratory study published in the Journal of Ancient Science of Life found that blessed thistle possesses anti-tumor properties.[2] Researchers found that blessed thistle was able to suppress the growth of several cancer cell lines, resulting in a significant reduction of tumor size.

Fights Inflammation

Chronic inflammation can lead to serious health conditions such as stroke, heart disease, diabetes, and rheumatoid arthritis. Interestingly, a 2015 study published in the Pharmacognosy Magazine found that the flavonoids (plant chemicals) in blessed thistle have anti-inflammatory properties.[3] Thus, taking blessed thistle supplements can help reduce several markers of inflammation, as well as lower your risk for various inflammatory disorders.

Boosts Breast Milk Production

Consuming blessed thistle can be beneficial for lactating mothers. According to a 2016 study published in the Ochsner Journal, women who took blessed thistle supplements had a significant increase in breast milk production compared to those who took placebo.[4] Researchers also found that the treatment had no adverse side effects.

Prevents Cognitive Decline

Oxidative stress (imbalance between the production of free radicals and the body’s ability to neutralize their harmful effects) is a significant risk factor for age-associated cognitive decline. Interestingly, one study found that the polyphenolics (plant-based molecules) found in blessed thistle and other plants appear to a play a significant role as antioxidants in the reduction of oxidative stress, thus lowering one’s risk for cognitive impairment.[5]

Fights Infection

Several studies suggest that the cinicin in blessed thistle has antibacterial properties.[6-8] Therefore, taking blessed thistle supplements can help combat a wide array of infections and boost the immune function.

References:

1. Blumenthal M, Goldberg A, Brinckmann J, eds. Herbal Medicine: Expanded Commission E Monographs. Austin, TX: American Botanical Council; Newton, MA: Integrative Medicine Communications; 2000.
2. Vijaylakshmi S, Nanjan MJ, Suresh B. In vitro anti-tumour studies on Cnicus wallichi DC. Ancient Science of Life. 2009;29(1):17-19.
3. Paun G, Neagu E, Albu C, Radu GL. Inhibitory potential of some Romanian medicinal plants against enzymes linked to neurodegenerative diseases and their antioxidant activity. Pharmacognosy Magazine. 2015;11(Suppl 1):S110-S116. doi:10.4103/0973-1296.157709.
4. Bazzano AN, Hofer R, Thibeau S, Gillispie V, Jacobs M, Theall KP. A Review of Herbal and Pharmaceutical Galactagogues for Breast-Feeding. The Ochsner Journal. 2016;16(4):511-524.
5. Saxena R, Venkaiah K, Anitha P, Venu L, Raghunath M. Antioxidant activity of commonly consumed plant foods of India: Contribution of their phenolic content. Int J Food Sci Nutr. 2007;58:250–60.
6. Vanhaelen-Fastrè R. [Antibiotic and cytotoxic activity of cnicin isolated from Cnicus benedictus L]. Journal de pharmacie de Belgique. 1973; 27(6):683-8.
7. Vanhaelen-Fastré R. [Constitution and antibiotical properties of the essential oil of Cnicus benedictus (author’s transl)]. Planta medica. 1973; 24(2):165-75.
8. Peng Y, Jian Y, Zulfiqar A. Two new sesquiterpene lactone glycosides from Cnicus benedictus. Natural product research. 2017.

Black Currant

Black currants are woody shrub that belongs to the Grossulariaceae family. It bears small, dark red and purple berries that are juicy and sweet, with a slightly tart aftertaste. Because of this, black currants are often used to make jams and jellies. Aside from being palatable, black currants are a powerhouse of nutrition. They contain decent amounts of protein, dietary fiber, manganese and potassium.

Benefits of Black Currant

Loading up on black currant through diet and supplements can give you the following proven health benefits:

Prevents Cognitive Decline

The antioxidant ability of blackcurrant can help protect nerve cells (neurons), making it beneficial for people with brain disorders. Many epidemiological studies have shown that regular intake of bioflavonoids in black currant is associated with a lower risk for Alzheimer’s disease, Parkinson’s disease and dementia.^[1-4] One study suggests that the specific mechanism by which black currant exerts its neuroprotective effect is by inhibiting the formation of abnormal protein aggregates in the brain called beta amyloid, thus, lowering one’s risk for various brain disorders.^[5]

Improves Eye Health

There is increasing evidence that the anthocyanins in black currant can help improve vision and treat various eye disorders. According to a study published in the Journal of Ocular Pharmacology and Therapeutics, oral administration of black currant anthocyanins (BCACs) can slow down vision loss in patients with glaucoma.^[6] Researchers observed that patients who took BCACs experienced a significant reduction in visual field deterioration and improved blood flow to the eyes.

Lowers Risk for Cardiovascular Disease

Studies have also reported specific associations between berries containing anthocyanins, particularly black currant, and cardiovascular health. Data reported from the Iowa Women’s Health Study found that post-menopausal women with higher berry intake had a lower risk for heart disease-related deaths.^[7]   

Fights Cancer

Black currant contains high concentrations of the potent antioxidant anthocyanin (250 mg/100 g fresh fruit). Researchers believe that these anthocyanins possess anti-cancer properties. One laboratory study revealed that black currant appears to inhibit the reproduction of human liver cancer cells, possibly due to its antioxidant properties.^[8]  

Boosts Immune Function

Black currant supplementation can help boost immune function especially in the elderly. One study found that healthy elderly subjects who took black currant seed oil supplements experienced a significant increase in the activity of the T cells of their immune system when they were tested for immune response via blood tests.^[9]    

Lowers High Cholesterol Levels

Black currant oil soft capsule (BOSC) is a safe and effective herbal medicine used for the treatment of elevated cholesterol levels. According to a Chinese study, BOSC supplementation in 2,154 patients with high cholesterol levels at a dose of 1.8 grams twice daily for 6 weeks resulted in significant reduction in total cholesterol and triglyceride levels without adverse side effects.^[10] 

References:

1. Bell L, Lamport DJ, Butler LT, Williams CM. A Review of the Cognitive Effects Observed in Humans Following Acute Supplementation with Flavonoids, and Their Associated Mechanisms of Action. Nutrients. 2015;7(12):10290-10306. doi:10.3390/nu7125538.
2. Keservani RK, Sharma AK, Kesharwani RK. Medicinal Effect of Nutraceutical Fruits for the Cognition and Brain Health. Scientifica. 2016;2016:3109254. doi:10.1155/2016/3109254.
3. Kasparaviciene G, Briedis V. [Stability and antioxidant activity of black currant and black aronia berry juices]. Medicina (Kaunas). 2003;39 Suppl 2:65-9.
4. Slimestad R, Solheim H. Anthocyanins from black currants (Ribes nigrum L.). J Agric Food Chem. 2002;50(11):3228-31.
5. Subash S, Essa MM, Al-Adawi S, Memon MA, Manivasagam T, Akbar M. Neuroprotective effects of berry fruits on neurodegenerative diseases. Neural Regeneration Research. 2014;9(16):1557-1566. doi:10.4103/1673-5374.139483.
6. Yoshida K, Ohguro I, Ohguro H. Black Currant Anthocyanins Normalized Abnormal Levels of Serum Concentrations of Endothelin-1 in Patients with Glaucoma. Journal of Ocular Pharmacology and Therapeutics. 2013;29(5):480-487. doi:10.1089/jop.2012.0198.
7. Mink PJ, Scrafford CG, Barraj LM, et al. Flavonoid intake and cardiovascular disease mortality: a prospective study in postmenopausal women. Am J Clin Nutr. 2007;85:895–909.
8. Bishayee A, Háznagy-radnai E, Mbimba T, et al. Anthocyanin-rich black currant extract suppresses the growth of human hepatocellular carcinoma cells. Nat Prod Commun. 2010;5(10):1613-8.
9. Wu D, Meydani M, Leka LS, et al. Effect of dietary supplementation with black currant seed oil on the immune response of healthy elderly subjects. Am J Clin Nutr. 1999;70(4):536-43.
10. Fa-lin Z, Zhen-yu W, Yan H, Tao Z, Kang L. Efficacy of blackcurrant oil soft capsule, a Chinese herbal drug, in hyperlipidemia treatment. Phytother Res. 2010;24 Suppl 2:S209-13.

Black Cohosh Root (2.5% extract)

Black cohosh is a plant native to the eastern United States. Extracts of black cohosh have been used for centuries by the Native Americans. European settlers discovered the herb’s healing properties when they arrived in the New World, and the plant has been used ever since to treat a number of maladies including infections, mental disorders and gynecological disorders. There are no food sources for black cohosh so it must be taken in supplement form, either as capsules, tablets, tincture, or tea.

Benefits of Black Cohosh Root

A number of high quality studies support the many health benefits of taking black cohosh root supplements. This ancient herb can give you the following proven health benefits:

Treats Menopausal Symptoms

Women usually experience a number of unpleasant symptoms as they enter the menopausal period. Because black cohosh root has high concentration of phytoestrogens (plant-based estrogens), researchers believe that black cohosh root supplementation can help relieve menopausal symptoms. In fact, studies show that the frequency and intensity of hot flashes, mood swings, irritability and other menopausal symptoms suffered by women being treated for breast cancer was lessened when using the extract^.[1]

Improves Sleep

A 2015 medical trial for postmenopausal women with sleep problems found that black cohosh supplementation improved sleep patterns and may be a safe measure in treating sleep disturbance related to menopause.^[2]

Improves Body Weight and Blood Sugar Levels

A breakthrough study recently showed that black cohosh extract can help reduce body weight and improve blood sugar levels of diabetics by improving the processing of insulin within the body.^[3]  

Prevents Bone Loss

Since black cohosh root has high concentration of phytoestrogens, it can help reduce the incidence of bone loss especially in the elderly. One laboratory study found that black cohosh can slow down the age-related bone loss by preventing bone breakdown.^[4] 

Treats Uterine Fibroids

Uterine fibroids are abnormal growths in a woman’s uterus that can lead to severe abdominal pain and heavy periods. Interestingly, one study found that black cohosh provides adequate relief from menopausal symptoms and prevents increase in the size of uterine fibroids.^[5] 

Relieves Pain

A 2012 study reported that black cohosh root has anti-spasmodic effect.^[6] This means that it can relieve muscle spasms and pain during menstruation.

References:

1. Jacobson JS, Troxel AB, Evans J, et al. Randomized trial of black cohosh for the treatment of hot flashes among women with a history of breast cancer. J ClinOncol. 2001;19:2739-2745.
2. Jiang K, Jin Y, Huang L, et al. Black cohosh improves objective sleep in postmenopausal women with sleep disturbance. Climacteric. 2015;18(4):559-67.
3. Moser C, Vickers SP, Brammer R, Cheetham SC, Drewe J. Antidiabetic effects of the Cimicifuga racemosa extract Ze 450 in vitro and in vivo in ob/ob mice. Phytomedicine. 2014;21(11):1382-9.\
4. Qiu SX, Dan C, Ding LS, et al. A triterpene glycoside from black cohosh that inhibits osteoclastogenesis by modulating RANKL and TNFalpha signaling pathways. Chem Biol. 2007;14(7):860-9.
5. Ross SM. Efficacy of a standardized isopropanolic black cohosh (Actaea racemosa) extract in treatment of uterine fibroids in comparison with tibolone among patients with menopausal symptoms. Holist Nurs Pract. 2014;28(6):386-91.
6. Johnson TL, Fahey JW. Black cohosh: coming full circle?. J Ethnopharmacol. 2012;141(3):775-9.

Black Cherry

Black cherry trees are found across the U.S. and Canada. The fruit is a common ingredient in many foods and drinks. Black cherry supplements can be extracted from both the fruit and bark of the tree. The whole fruit and supplements are commonly used as antioxidants, protecting cells from damage and preventing a wide array of diseases. Furthermore, black cherry is highly rich in anthocyanins, which belong to the family of flavonoids and are known to possess medicinal properties.

Benefits of Black Cherry

Including black cherry in your diet can give you the following proven health benefits:

Treats Inflammatory Diseases

Black cherries are commonly used to help prevent and treat gout and arthritis.^[1] This is due to the cherry’s ability to lower uric acid levels in the blood, resulting in less pain and inflammation. According to a 2013 study, black cherry consumption over a 2-day period can significantly lower one’s risk for gout attacks (35%).^[2] Researchers found that the risk is much lower when black cherry is combined with gout medications.

Lowers Risk for Cardiovascular Disease

Numerous studies have demonstrated the importance of naturally occurring dietary polyphenols in black cherries and other fruits and vegetables in promoting heart health. The specific mechanism by which polyphenols exert its cardioprotective effects is by inhibiting the formation of blood clots and fighting cellular damage in the heart induced by free radicals.^[3]         

Improves Sleep Quality

Black cherries are rich in melatonin, a hormone that helps regulate sleep-wake cycle. According to a study published in the Journal of Medicinal Food, consuming black cherry juice appears to improve the sleep quality of patients with insomnia.^[4] Researchers observed that patients who consumed black cherry juice had significant reductions in insomnia severity (minutes awake after sleep onset) compared to those who took placebo.

Lowers High Blood Pressure

Numerous studies have found that polyphenols in black cherries possess antihypertensive properties. For instance, one laboratory study found that polyphenols appear to induce relaxation of blood vessels, resulting in improved blood circulation and lower blood pressure.^[5]

Improves Exercise Endurance

Acute muscle damage caused by vigorous exercise can result in inflammation and   decreased productivity. Because of this, endurance athletes and other people experiencing this condition use anti-inflammatory drugs to prevent or reduce pain, which carries the risk of adverse effects. Black cherries are rich in antioxidants and polyphenols which help fight inflammation. According to one study published in the Journal of the International Society of Sports Nutrition, athletes who consumed black cherry juice experienced less pain than those who did not.^[6] Additionally, they performed better than those who didn’t consume black cherry juice.

Prevents Cancer

Black cherries are loaded with vitamin C, fiber, carotenoids, and anthocyanins, each of which may help prevent cancer. The potential role of black cherries in cancer prevention is mainly due to its anthocyanin content. One study revealed that anthocyanins induced cell cycle arrest and programmed cell death in human cancer cell lines, thereby killing malignant cells.^[7] 

References:

1. McAlindon TE, Jacques P, Zhang Y, Hannan MT, Aliabadi P, Weissman B, Rush D, Levy D, Felson DT. “Do antioxidant micronutrients protect against the development and progression of knee osteoarthritis?” Arthritis Rheum. 1996 Apr;39(4):648-56.
2. Zhang Y, Neogi T, Chen C, Chaisson C, Hunter D, Choi HK. Cherry Consumption and the Risk of Recurrent Gout Attacks. Arthritis and rheumatism. 2012;64(12):4004-4011. doi:10.1002/art.34677.
3. Khurana S, Venkataraman K, Hollingsworth A, Piche M, Tai TC. Polyphenols: Benefits to the Cardiovascular System in Health and in Aging. Nutrients. 2013;5(10):3779-3827. doi:10.3390/nu5103779.
4. Pigeon WR, Carr M, Gorman C, Perlis ML. Effects of a Tart Cherry Juice Beverage on the Sleep of Older Adults with Insomnia: A Pilot Study. Journal of Medicinal Food. 2010;13(3):579-583. doi:10.1089/jmf.2009.0096.
5. Luna-vázquez FJ, Ibarra-alvarado C, Rojas-molina A, et al. Nutraceutical value of black cherry Prunus serotina Ehrh. fruits: antioxidant and antihypertensive properties. Molecules. 2013;18(12):14597-612.
6. Kuehl KS, Perrier ET, Elliot DL, Chesnutt JC. Efficacy of tart cherry juice in reducing muscle pain during running: a randomized controlled trial. J Int Soc Sports Nutr. 2010;7:17.
7. Seeram NP, Adams LS, Zhang Y, et al. Blackberry, black raspberry, blueberry, cranberry, red raspberry, and strawberry extracts inhibit growth and stimulate apoptosis of human cancer cells in vitro. J Agric Food Chem. 2006;54(25):9329-39.

Bing Cherry

Bing cherry is dark red- to purple-skinned and grows darker as it ripens. It is the most popular variety of cherry in the world and is known for its sweet, juicy taste that’s why it is used as an ingredient in many international cuisines. The distinctive deep red pigment of bing cherries come from flavonoids, powerful antioxidants that help neutralize the effects of free radicals in the body.

Benefits of Bing Cherry

Increasing your intake of bing cherry through diet or supplements can give you the following amazing health benefits:

Fights Inflammation

Chronic inflammation is associated with a number of fatal illnesses including heart disease and stroke. According to a study published in the Journal of Nutrition, sweet bing cherry supplementation can help lower markers of chronic inflammation.^[1-2] Researchers found that healthy volunteers who consumed sweet bing cherries at 280 grams per day for 28 days experienced a significant reduction in several biomarkers of inflammatory diseases such as C-reactive protein.

Fights Cancer

Test tube studies revealed that the flavonoids in cherries can inhibit the growth of breast cancer cell lines.^[3] Researchers found that flavonoids induce programmed cell death in malignant cells, which ultimately kill cancer cells.

Improves Sleep Quality

Insomnia is a common problem experienced by the elderly. Interestingly, bing cherry intake can help alleviate sleep problems in people with this condition, making cherries a good alternative to sleeping pills. According to a study published in the Journal of Medicinal Food, consuming cherry juice can help elderly people achieve better sleep quality.^[4] Researchers reported that elderly participants who consumed cherry juice verbalized longer sleep time and had better scores on the Insomnia Severity Index (a measure of sleep quality) compared to those who took placebo.

Prevents Nerve Damage

Any damage to neurons (nerve cells) can lead to various neurodegenerative diseases such as Alzheimer’s disease and Parkinson’s disease. Interestingly, one laboratory study revealed that the powerful antioxidants in bing cherries known as flavonoids are mainly responsible for combating cell-damaging oxidative stress and preventing damage to neurons.^[5] 

Lowers Blood Sugar Levels

An analysis of several clinical trials found that the antioxidants and polyphenols in bing cherries possess blood sugar-lowering effect, making it beneficial for people with diabetes.^[6] Researchers believe that the specific mechanism by which bing cherry exerts this effect is by improving the body’s response to the insulin hormone.

Improves Exercise Endurance

Pain associated with acute muscle injury following exercise is most likely due to oxidative tissue damage, resulting to inflammation and muscle soreness. Because of this process, nutritional antioxidants from bing cherries have been proposed as a means of treating muscle soreness and strength loss caused by damaging exercise. In one study assessing the effect of sweet bing cherries consumption on muscle soreness, researchers found that healthy young adults who consumed cherry juice equivalent to 100-120 cherries daily for 28 days experienced a significant reduction in muscle pain and strength loss associated with exercise.^[7]

References:

1. Kelley DS, Adkins Y, Reddy A, Woodhouse LR, Mackey BE, Erickson KL. Sweet bing cherries lower circulating concentrations of markers for chronic inflammatory diseases in healthy humans. J Nutr. 2013;143(3):340-4.
2. Kelley DS, Rasooly R, Jacob RA, Kader AA, Mackey BE. Consumption of Bing sweet cherries lowers circulating concentrations of inflammation markers in healthy men and women. J Nutr. 2006;136(4):981-6.
3. Ogur R, Istanbulluoglu H, Korkmaz A, Barla A, Tekbas OF, Oztas E. Report: investigation of anti-cancer effects of cherry in vitro. Pak J Pharm Sci. 2014;27(3):587-92.
4. Pigeon WR, Carr M, Gorman C, Perlis ML. Effects of a Tart Cherry Juice Beverage on the Sleep of Older Adults with Insomnia: A Pilot Study. Journal of Medicinal Food. 2010;13(3):579-583. doi:10.1089/jmf.2009.0096.
5. Kim DO, Heo HJ, Kim YJ, Yang HS, Lee CY. Sweet and sour cherry phenolics and their protective effects on neuronal cells. J Agric Food Chem. 2005;53(26):9921-7.
6. Ferretti, G.; Bacchetti, T.; Belleggia, A.; Neri, D. Cherry Antioxidants: From Farm to Table. Molecules 2010, 15, 6993-7005.
7. Bell PG, Mchugh MP, Stevenson E, Howatson G. The role of cherries in exercise and health. Scand J Med Sci Sports. 2014;24(3):477-90.

Bilberry (5:1 extract)

Bilberry, also known as European blueberry, is a close relative of blueberries. These are delicious berries which have been valued for their therapeutic effectiveness in a wide array of health conditions since many centuries. In fact, British pilots during World War II used bilberry to improve their vision. Bilberry also contains numerous phenolic compounds and potent antioxidants, including anthocyanins, flavonols, quercetin, catechins, tannins and ellagitannins. Today, bilberries are used as a delicious ingredient in preserves, pies, jams and other international cuisines. People can reap the many potential health benefits of bilberries by eating them fresh or dried, drinking bilberry tea, or taking bilberry supplements.

Benefits of Bilberry

A large body of scientific studies confirms that bilberries do present a range of health benefits, including:

Healthy Eyes

According to a 2015 study, bilberry extract supplementation at a dose of 480 mg/day in 281 video display terminal workers (aged 20-40 years) significantly improved eye fatigue sensation, eye pain, eye heaviness and uncomfortable eye sensation compared to placebo.^[1] Aside from preventing eye fatigue, there is also strong evidence that bilberry can help protect the eyes. According to a 2010 study published in the Journal of Phytotherapy Research, bilberry extract protected human corneal cells and increased its viability after 48 hours of incubation, suggesting that bilberry is vital for eye health.^[2]

Improved Blood Sugar Levels

A 2013 study published in the Journal of Nutritional Science found that patients with type 2 diabetes who ingested a single oral capsule of 0.47 g standardized bilberry extract experienced a significant reduction in their blood sugar levels compared to those who took placebo.^[3] Researchers therefore concluded that the probable mechanisms for the improved blood sugar response of diabetic patients were reduced rates of carbohydrate digestion and/or absorption.

Improved Cholesterol Profile

A 2013 study published in the American Journal of Clinical Nutrition found that overweight women who consumed frozen bilberries for 30 days significantly reduced their triglycerides and low density lipoprotein cholesterol levels.^[4]  

Cancer Treatment

One laboratory study found that the anthocyanins in bilberry extract inhibited the growth of human colon cancer cells, suggesting that bilberry has potent anti-cancer properties.^[5] Researchers found that the specific mechanism by which bilberry exerts this effect is by inducing programmed cell death of cancer cells.

Anti-Inflammatory

Chronic inflammation can lead to a wide array of serious health conditions including heart disease, stroke, arthritis and other inflammatory diseases. Interestingly, a 2016 study found that bilberry extract supplementation in patients with ulcerative colitis (long-lasting intestinal inflammation and ulceration) was able to reduce the levels of several inflammatory markers.^[6]

Improved Blood Circulation

There is increasing evidence that bilberry supplementation can be beneficial in patients suffering from blood circulation problems such as chronic venous insufficiency (CVI). This condition occurs when the valves of the veins in the legs are damaged, thus impairing blood circulation. Interestingly, clinical trials have shown that bilberry supplementation in patients with CVI induced increase in flexibility of the capillaries, restored normal blood flow, and improved core symptoms such as cramps, heaviness, and swelling of the calf and ankle.^[7-9]

References:

1. Ozawa Y, Kawashima M, Inoue S, et al. Bilberry extract supplementation for preventing eye fatigue in video display terminal workers. J Nutr Health Aging. 2015;19(5):548-54.
2. Song J, Li Y, Ge J, et al. Protective effect of bilberry (Vaccinium myrtillus L.) extracts on cultured human corneal limbal epithelial cells (HCLEC). Phytother Res. 2010;24(4):520-4.
3. Hoggard N, Cruickshank M, Moar K-M, et al. A single supplement of a standardised bilberry (Vaccinium myrtillus L.) extract (36 % wet weight anthocyanins) modifies glycaemic response in individuals with type 2 diabetes controlled by diet and lifestyle. Journal of Nutritional Science. 2013;2:e22. doi:10.1017/jns.2013.16.
4. Larmo PS, Kangas AJ, Soininen P, et al. Effects of sea buckthorn and bilberry on serum metabolites differ according to baseline metabolic profiles in overweight women: a randomized crossover trial. The American Journal of Clinical Nutrition. 2013;98(4):941-951. doi:10.3945/ajcn.113.060590.
5. Kuntz S, Wenzel U, Daniel H. Comparative analysis of the effects of flavonoids on proliferation, cytotoxicity, and apoptosis in human colon cancer cell lines. Eur J Nutr. 1999;38:133–142.
6. Roth S, Spalinger MR, Gottier C, et al. Bilberry-Derived Anthocyanins Modulate Cytokine Expression in the Intestine of Patients with Ulcerative Colitis. Bamias G, ed. PLoS ONE. 2016;11(5):e0154817. doi:10.1371/journal.pone.0154817.
7. Guerrini M. Report on clinical trial of bilberry anthocyanosides in the treatment of venous insufficiency of the lower limbs. Instituto di Patalogia Speciale Medica e Methodologia Clinica, Universita di Siena. 1987.
8. Corsi S. Report on trial of bilberry anthocyanosides (Tegens – Inverni delta Beffa) in the medical treatment of venous insufficiency of the lower limbs. Casa di Cura S. Chiara, Florence, Italy. 1987.
9. Gatta L. Controlled clinical trial among patients designed to assess the therapeutic efficacy and safety of Tegens 160. Ospedale Filippo del Ponte, Varese, Italy 1982.

Bifidobacterium longum

Bifidobacterium longum is a very important microbe in the digestive system. These rod-shaped bacteria are located in the intestine and vagina. As one of the most beneficial bacteria in the human body, it aids in keeping the digestive and immune system working at optimal levels. The versatility of Bifidobacterium longum allows it to survive under harsh conditions such as ph fluctuations and the acidic environment of the stomach. Because of this ability, Bifidobacterium longum has been used as an active component in natural yogurts and supplements

Benefits of Bifidobacterium longum

Taking Bifidobacterium longum can give you the following proven health benefits:

Maintains a Strong Immune System

Results from two high quality studies show that Bifidobacterium longum BB536 supplementation boosts the immune function of the elderly.^[1-2] Both studies found that elderly patients who took Bifidobacterium longum BB536 supplements for 5 to 12 weeks enhanced the activity of natural killer cells, white blood cells, and other cells of their immune system.

Fights Inflammation

Bifidobacterium longum is known to possess anti-inflammatory properties. Numerous studies have shown that Bifidobacterium longum supplementation in patients suffering from ulcerative colitis, chronic fatigue syndrome and psoriasis resulted in a significant decrease in various inflammatory markers such as C-reactive protein, tumour necrosis factor α and interleukin 1α.^[3-4] This effect was also accompanied by improvement in various symptoms and quality of life.

Fights Allergies

Results from three large clinical trials show that the intake of yogurt containing Bifidobacterium longum can help relieve symptoms of allergy. All of the participants in the three studies suffered from Japanese cedar pollinosis, a seasonal allergy caused by Japanese cedar pollen. Interestingly, all of them experienced a significant reduction in allergy symptoms including sneezing, nasal obstruction, nasal and eye itching, and watery eyes following the treatment.^[5-7]

Improves Symptoms of Celiac Disease

Celiac disease, sometimes called sprue, is a condition wherein your immune system triggers an immune response in your small intestine whenever you consume gluten, a protein found in wheat, barley and rye. Over time, this reaction can damage your intestinal lining and lead to malabsorption of some nutrients. Interestingly, when researchers administered 2 capsules of Bifidobacterium infantis (subspecies of Bifidobacterium longum) before meals for 3 weeks in patients with celiac disease, a significant improvement in diarrhea, abdominal bloating, fatigue, and other symptoms was observed.^[8]

Maintains Healthy Skin

Reactive skin is characterized by marked sensitivity to hot or cold environment, or to some chemicals in skin care products. This condition impairs the skin barrier’s ability to repair itself. Several lines of evidence suggest that some probiotic bacteria, particularly Bifidobacterium longum, can help modulate the immune response, suggesting that it may help improve reactive skin. In one study assessing the effects of a cream containing 10% Bifidobacterium longum extract in 66 female volunteers with reactive skin, researchers reported that clinical and self-assessment scores revealed a significant decrease in skin dryness and sensitivity to various stimuli after 29 days.^[9]

References:

1. Akatsu H, Iwabuchi N, Xiao JZ, et al. Clinical effects of probiotic Bifidobacterium longum BB536 on immune function and intestinal microbiota in elderly patients receiving enteral tube feeding. JPEN J Parenter Enteral Nutr. 2013;37(5):631-40.
2. Namba K, Hatano M, Yaeshima T, Takase M, Suzuki K. Effects of Bifidobacterium longum BB536 administration on influenza infection, influenza vaccine antibody titer, and cell-mediated immunity in the elderly. Biosci Biotechnol Biochem. 2010;74(5):939-45.
3. Groeger D, O’Mahony L, Murphy EF, et al. Bifidobacterium infantis 35624 modulates host inflammatory processes beyond the gut. Gut Microbes. 2013;4(4):325-339. doi:10.4161/gmic.25487.
4. Furrie E, Macfarlane S, Kennedy A, et al. Synbiotic therapy (Bifidobacterium longum/Synergy 1) initiates resolution of inflammation in patients with active ulcerative colitis: a randomised controlled pilot trial. Gut. 2005;54(2):242-249. doi:10.1136/gut.2004.044834.
5. Odamaki T, Xiao JZ, Iwabuchi N, et al. Influence of Bifidobacterium longum BB536 intake on faecal microbiota in individuals with Japanese cedar pollinosis during the pollen season. J Med Microbiol. 2007;56(Pt 10):1301-8.
6. Xiao JZ, Kondo S, Yanagisawa N, et al. Clinical efficacy of probiotic Bifidobacterium longum for the treatment of symptoms of Japanese cedar pollen allergy in subjects evaluated in an environmental exposure unit. Allergol Int. 2007;56(1):67-75.
7. Xiao JZ, Kondo S, Yanagisawa N, et al. Effect of probiotic Bifidobacterium longum BB536 [corrected] in relieving clinical symptoms and modulating plasma cytokine levels of Japanese cedar pollinosis during the pollen season. A randomized double-blind, placebo-controlled trial. J Investig Allergol Clin Immunol. 2006;16(2):86-93.
8. Smecuol E, Hwang HJ, Sugai E, et al. Exploratory, randomized, double-blind, placebo-controlled study on the effects of Bifidobacterium infantis natren life start strain super strain in active celiac disease. J Clin Gastroenterol. 2013;47(2):139-47.
9. Guéniche A, Bastien P, Ovigne JM, et al. Bifidobacterium longum lysate, a new ingredient for reactive skin. Exp Dermatol. 2010;19(8):e1-8.

Bifidobacterium lactis

Bifidobacterium lactis is a type of beneficial bacteria found in the intestines. It has many valuable nutritional components that are essential for good overall health. Since it can survive the harsh environment in the gastrointestinal tract, its health benefits can go beyond healthy digestion. Several foods including fermented milk products like yogurt are rich in Bifidobacterium lactis. It is also available in the form of capsules and tablets.

Benefits of Bifidobacterium lactis

Strong scientific evidence supports the many health benefits of consuming Bifidobacterium lactis:

Normalizes Bowel Movement

Results from one of the largest probiotic clinical trials show that the probiotic strain Bifidobacterium lactis can help improve bowel regularity.^[1] According to the study, participants who took Bifidobacterium lactis supplements for four weeks experienced more regular bowel movements compared to the placebo group.

Boosts Immune Function

The aging process can lead to a decline in immune function. Interestingly, consuming Bifidobacterium lactis supplements can help boost immune function and prevent various infections. Results from one clinical trial conducted in healthy elderly volunteers (63–84 years old) who consumed milk supplemented with Bifidobacterium lactis HN019 show that the treatment increased the production of T lymphocytes, natural killer cells and other cells of the immune system.^[2]

Lowers High Cholesterol

Prolonged elevation of cholesterol levels is associated with various life-threatening medical conditions such as stroke, heart disease and diabetes. In one study, diabetic patients who consumed 300 grams of probiotic yogurt containing Lactobacillus acidophilus La5 and Bifidobacterium lactis Bb12 per day for 6 weeks caused a 4.54% decrease in total cholesterol and a 7.45% decrease in low density lipoprotein cholesterol (bad cholesterol).^[3] This finding is highly significant since reductions in cholesterol levels are associated with a reduced risk for fatal illnesses.  

Fights Inflammation

Probiotics are known to possess anti-inflammatory properties. Results from one study involving young patients with atopic eczema (skin inflammation) show that Bifidobacterium lactis supplementation caused a significant improvement in skin condition compared to the unsupplemented group.^[4] Also, the treatment decreased the levels of inflammatory substances in the supplemented group.

Improves Symptoms of Functional Bowel Disorders (FBD)

FBD is characterized by abdominal pain, early satiety, bloating, nausea, distention, and changes in bowel movements. The three most common FBD are constipation, irritable bowel syndrome (IBS) and functional dyspepsia. One clinical trial found that Bifidobacterium lactis supplementation can be beneficial in patients with FBD.^[5] According to the study, 8 weeks of Bifidobacterium lactis supplementation in FBD patients resulted in a significant improvement in gastrointestinal symptoms and quality of life.

Lowers High Blood Sugar Levels

The sudden spike in blood sugar levels of diabetics can lead to debilitating symptoms. Therefore, diabetics need to control their blood sugar levels through medications and lifestyle changes. In addition to this regimen, Bifidobacterium lactis supplementation can be beneficial in stabilizing the blood sugar levels of diabetics. In fact, one clinical trial found that patients with type 2 diabetes who consumed 300 grams per day of probiotic yogurt containing Bifidobacterium lactis Bb12 achieved normal blood sugar levels following the treatment.^[6]    

References:

1. Dorte Eskesen et al, (2015), Effect of the probiotic strain Bifidobacterium animalis subsp. lactis, BB-12®, on defecation frequency in healthy subjects with low defecation frequency and abdominal discomfort: a randomised, double-blind, placebo-controlled, parallel-group trial , British Journal of Nutrition (Human and Clinical Nutrition), http://dx.doi.org/10.1017/S0007114515003347.
2. Gill HS, Rutherfurd KJ, Cross ML, Gopal PK. Enhancement of immunity in the elderly by dietary supplementation with the probiotic Bifidobacterium lactis HN019. Am J Clin Nutr. 2001;74(6):833-9.
3. Ejtahed HS, Mohtadi-nia J, Homayouni-rad A, et al. Effect of probiotic yogurt containing Lactobacillus acidophilus and Bifidobacterium lactis on lipid profile in individuals with type 2 diabetes mellitus. J Dairy Sci. 2011;94(7):3288-94.
4. Isolauri E, Arvola T, Sütas Y, Moilanen E, Salminen S. Probiotics in the management of atopic eczema. Clin Exp Allergy. 2000;30(11):1604-10.
5. Ringel Y, Ringel-Kulka T, Maier D, et al. Clinical trial: Probiotic Bacteria Lactobacillus acidophilus NCFM and Bifidobacterium lactis Bi-07 Versus Placebo for the Symptoms of Bloating in Patients with Functional Bowel Disorders – a Double-Blind Study. Journal of clinical gastroenterology. 2011;45(6):518-525. doi:10.1097/MCG.0b013e31820ca4d6.
6. Ejtahed HS, Mohtadi-nia J, Homayouni-rad A, Niafar M, Asghari-jafarabadi M, Mofid V. Probiotic yogurt improves antioxidant status in type 2 diabetic patients. Nutrition. 2012;28(5):539-43.

Bifidobacterium breve

Bifidobacterium breve is a rod-shaped bacterium that belongs to the Bifidobacteriaceae family and Bifidobacterium genus. It is abundant in the digestive tract and women’s vaginal walls. This probiotic aids in digestion by producing acetic and lactic acid to break down food including non-digestible plant fibers. By lowering the pH of the digestive tract, Bifidobacterium breve also helps suppress the growth and reproduction of disease-causing bacteria.  

You can get a decent amount of Bifidobacterium breve in kombucha, water kefir, raw sauerkraut and other fermented food products. Supplements in the form of capsules, tablets, or powder, are another way to load up on these beneficial bacteria.

Benefits of Bifidobacterium breve

Researchers have established a wide array of health benefits linked to the consumption of Bifidobacterium breve:

Maintains a Healthy, Younger-Looking Skin

There is increasing evidence that Bifidobacterium breve supplementation can help fight the signs of skin aging. Results from two high quality studies show that the intake of fermented milk containing Bifidobacterium breve strain increased skin hydration and clearness in healthy young and adult women.^[1-2]  

Fights Allergy and Inflammation

Allergic reactions and inflammation are thought to be related to an increase in the production of Th2 lymphocytes, which are subtypes of white blood cells. Interestingly, one study found that Bifidobacterium breve BR03 strain supplementation in allergic asthmatics (20-35 years old) resulted in inhibition of Th2 lymphocytes production as well as improvement in allergy symptoms, indicating that Bifidobacterium breve has anti-allergy and anti-inflammatory properties.^[3]     

Helps Lose Weight

Accumulating evidence suggests an association between low levels of bacteria in the gut and the development of obesity. This raises the possibility of probiotic administration as a treatment for obesity. One clinical trial proved that probiotic supplementation in obese patients can be beneficial. According to the study, adults with obese tendencies who took one capsule of Bifidobacterium breve B-3 strain daily for 12 weeks experienced a significant reduction in fat mass compared to the group who took placebo.^[4]     

Boosts Immune Function

Probiotics are usually effective in treating infection in cancer patients, since infections in patients undergoing chemotherapy are mainly caused by a disruption in the delicate balance of good and bad bacteria in the gut. Interestingly, researchers at the Juntendo University Hospital found that Bifidobacterium breve strain Yakult administration in patients with malignancies admitted for chemotherapy was associated with lower incidence of fever and reduced use of intravenous antibiotics compared to the placebo-treated group.^[5]

Prevents Cancer

Infection caused by Helicobacter pylori, one of the most common disease-causing bacteria in the world, increases one’s risk for peptic ulcer and gastric cancer.^[6-7] Several lines of evidence show that intake of fermented milk products containing Bifidobacterium breve and other probiotic strain can help eradicate Helicobacter pylori in the gastrointestinal tract, suggesting that regular probiotic intake may help lower one’s risk for peptic ulcer and gastric cancer.^[6-7]    

References:

1. Mori N, Kano M, Masuoka N, et al. Effect of probiotic and prebiotic fermented milk on skin and intestinal conditions in healthy young female students. Bioscience of Microbiota, Food and Health. 2016;35(3):105-112. doi:10.12938/bmfh.2015-022.
2. Kano M, Masuoka N, Kaga C, et al. Consecutive Intake of Fermented Milk Containing Bifidobacterium breve Strain Yakult and Galacto-oligosaccharides Benefits Skin Condition in Healthy Adult Women. Bioscience of Microbiota, Food and Health. 2013;32(1):33-39. doi:10.12938/bmfh.32.33.
3. Drago L, De Vecchi E, Gabrieli A, De Grandi R, Toscano M. Immunomodulatory Effects of Lactobacillus salivarius LS01 and Bifidobacterium breve BR03, Alone and in Combination, on Peripheral Blood Mononuclear Cells of Allergic Asthmatics. Allergy, Asthma & Immunology Research. 2015;7(4):409-413. doi:10.4168/aair.2015.7.4.409.
4. Minami J, Kondo S, Yanagisawa N, et al. Oral administration of Bifidobacterium breve B-3 modifies metabolic functions in adults with obese tendencies in a randomised controlled trial. Journal of Nutritional Science. 2015;4:e17. doi:10.1017/jns.2015.5.
5. Wada M, Nagata S, Saito M, et al. Effects of the enteral administration of Bifidobacterium breve on patients undergoing chemotherapy for pediatric malignancies. Support Care Cancer. 2010;18(6):751-9.
6. Hohenberger P, Gretschel S. Gastric cancer. Lancet 2003; 362: 305–15.
7. Malfertheiner P, Megraud F, O’Morain C, et al. Current concepts in the management of Helicobacter pylori infection – the Maastricht 2-2000 Consensus Report. Aliment Pharmacol Ther 2002; 16: 167–80.

Beta Glucanase

Beta glucanase refers to the group of carbohydrate enzymes that helps break down beta glucans. Beta glucans are sugars that are found in the cellular structure of algae, yeasts, lichens, bacteria, fungi, cereal bran fiber, and plant fiber. Without beta glucanase, the indigestible fiber beta glucans may become viscous in the intestinal tract and can slow intestinal contractions. In this case, the body won’t get the many health benefits of beta glucans. Since the body doesn’t produce beta glucanase, you need to load up on this digestive enzyme through supplements in order to enhance the digestive process and get the most nutrition out of foods rich in beta glucans.

Benefits of Beta Glucanase

Numerous scientific studies support the many health benefits of taking beta glucanase:

Lowers Risk for Cardiovascular Disease

According to a study conducted by the US Department of Agriculture’s Beltsville Human Nutrition Research Center in Maryland, participants who consumed a diet rich in beta glucans showed a significant reduction in total cholesterol and low density lipoprotein (bad cholesterol) levels compared to those who consumed low beta glucan diet.^[1] This clearly indicates that enhancing beta glucans absorption through beta glucanase supplementation can help lower clinical parameters of cardiovascular disease such as high cholesterol levels.

Boosts Immune Function

Improving the body’s absorption of beta glucans through beta glucanase supplements can help strengthen the immune system and prevent a wide array of diseases. Among complex sugars that act as immunostimulants, beta glucans were found to be the most effective in combating infectious diseases.^[2] Human studies  have shown that beta glucans can enhance the activity and function of cells of the immune system.^[3]   Additionally, three clinical studies demonstrated that pretreatment of high-risk surgical patients with intravenous beta glucans decreased the incidence of infection, shortened hospitalization time, and improved survival rate compared to placebo-treated group.^[4-6]  

Fights Cancer

Lentinan, a type of beta glucan that is found in high concentrations in shiitake mushrooms, has anti-tumor properties and is believed to lessen the side effects of cancer treatment. In one study, beta glucan supplementation in patients with advanced gastric cancer resulted in improved appetite, sleep quality and survival rate, as well as better quality of life.^[7]     

Lowers High Blood Pressure

The effects of soluble dietary fibers such as beta glucans on blood pressure levels have been studied among hypertensive patients. In one meta-analysis, increased dietary intake of beta glucans resulted in a significant reduction in blood pressure of hypertensive patients.^[8] Similarly, three other studies demonstrated that beta glucans supplementation in hypertensive patients has beneficial effect on blood pressure levels.^[9-11]  

Helps Lose Weight

Beta glucan is one form of soluble dietary fiber that aids in weight loss. Interestingly, a meta-analysis of 22 clinical trials concluded that a 12-gram increase in daily fiber intake can help reduce body weight and fat percentage.^[12]  

References:

1. J Am Coll Nutr.1997 Feb;16(1):46-5.
2. Brown GD, Gordon S. Fungal β-glucans and mammalian immunity. Immunity. 2003;19(3):311–315.
3. Vetvicka V, Dvorak B, Vetvickova J, et al. Orally administered marine (1→3)-β-d-glucan Phycarine stimulates both humoral and cellular immunity. International Journal of Biological Macromolecules. 2007;40(4):291–298.
4. Babineau TJ, Hackford A, Kenler A, et al. A phase II multicenter, double-blind, randomized, placebo-controlled study of three dosages of an immunomodulator (PGG-glucan) in high-risk surgical patients. Archives of Surgery. 1994;129(11):1204–1210.
5. Babineau TJ, Marcello P, Swails W, Kenler A, Bistrian B, Forse RA. Randomized phase I/II trial of a macrophage-specific immunomodulator (PGG-glucan) in high-risk surgical patients. Annals of Surgery. 1994;220(5):601–609.
6. Dellinger EP, Babineau TJ, Bleicher P, et al. Effect of PGG-glucan on the rate of serious postoperative infection or death observed after high-risk gastrointestinal operations. Archives of Surgery. 1999;134(9):977–983.
7. Nakano H, Namatame K, Nemoto H, Motohashi H, Nishiyama K, Kumada K. A multi-institutional prospective study of lentinan in advanced gastric cancer patients with unresectable and recurrent diseases: effect on prolongation of survival and improvement of quality of life. Kanagawa Lentinan Research Group. Hepatogastroenterology. 1999;46(28):2662-8.
8. Whelton SP, Hyre AD, Pedersen B, Yi Y, Whelton PK, He J. Effect of dietary fiber intake on blood pressure: a meta-analysis of randomized, controlled clinical trials. Journal of Hypertension. 2005;23(3):475–481.
9. Jenkins DJA, Kendall CWC, Vuksan V, et al. Soluble fiber intake at a dose approved by the US Food and Drug Administration for a claim of health benefits: serum lipid risk factors for cardiovascular disease assessed in a randomized controlled crossover trial. American Journal of Clinical Nutrition. 2002;75(5):834–839.
10. Keenan JM, Pins JJ, Frazel C, Moran A, Turnquist L. Oat ingestion reduces systolic and diastolic blood pressure in patients with mild or borderline hypertension: a pilot trial. The Journal of Family Practice. 2002;51(4):p. 369.
11. He J, Streiffer RH, Muntner P, Krousel-Wood MA, Whelton PK. Effect of dietary fiber intake on blood pressure: a randomized, double-blind, placebo-controlled trial. Journal of Hypertension. 2004;22(1):73–80.
12. Howarth NC, Saltzman E, Roberts SB. Dietary fiber and weight regulation. Nutrition Reviews. 2001;59(5):129–139.

Beet

Beet is a dark red vegetable used in different international cuisines. It is frequently added as an ingredient to soups, salads, and is also used as a natural food color. Besides their use as an actual food item, beets are traditionally used to treat a variety of disorders and diseases because of their nutritional content. Beets are loaded with carotenoids, lutein, fiber, vitamin C, iron, magnesium, phosphorus, copper, anthocyanins, bioflavonoids, and other essential nutrients. Although beets have the highest sugar content among vegetables, they are very low in calories with no cholesterol content.

Benefits of Beet

Loading up on this nutrient powerhouse can give you the following amazing health benefits:

Improved Blood Pressure

Beets contain decent amounts of nitrates, which the body converts to nitric oxide – a compound that helps widen blood vessels. Higher dietary intake of nitrates from beets can help improve blood circulation, thereby lowering the pressure within the blood vessels. A 2012 study found that volunteers who drank just one glass of beet juice lowered their blood pressure levels by an average of 4-5 mmHg after 6 hours.^[1] Another study published in American Heart Association in 2008 found that hypertensive adults who drank beet juice had a 10 mmHg drop in blood pressure compared to those who drank water.^[2]

Lower Risk for Heart Disease and Stroke

Elevated levels of homocysteine have been associated with heart disease and stroke because it promotes atherosclerosis (plaque build-up within the arteries), impaired blood vessel function, and induction of blood clots.^[3] An analysis of five clinical trials involving healthy adult participants has shown that supplementation with at least 4 grams per day of betaine, an amino acid found in beets, for a minimum of 6 weeks lowered homocysteine concentrations in the blood.^[4]

Improved Exercise Performance

The nitrates in beets have been shown to boost blood circulation and improve exercise performance. In one study, cyclists who drank beet juice at 500 ml/day for 6 days showed reduced oxygen cost of exercise and improved pedaling performance.^[5]

Better Brain Function

Nitrates from beets help widen the blood vessels, which in turn increases blood flow to the brain – which can significantly boost brain power. In a 2010 study, older participants who consumed a high-nitrate diet, including beet juice, for 2 days showed more blood flow to the frontal lobe of their brains – a region that is responsible for controlling attention, organization, focus and other thinking skills.^[6]

Improved Liver Function

Several studies have shown that betaine from beets improves liver function by reducing the accumulation of fats in the liver, lowering cholesterol levels, improving blood concentration of liver enzymes, and preventing liver scarring and inflammation.^[7-9]  A 1-year pilot study showed that betaine supplementation at 20 grams per day is safe and well-tolerated and leads to significant improvement in patients with liver disease.^[10]  

Cancer Prevention

One test tube study found that beetroot extract was able to suppress the growth of human cancer cells and has anti-cancer properties just like doxorubicin, a chemotherapeutic drug.^[11]

References:

1. Coles LT, Clifton PM. Effect of beetroot juice on lowering blood pressure in free-living, disease-free adults: a randomized, placebo-controlled trial. Nutr J. 2012;11:106.
2. Available at: http://hyper.ahajournals.org/content/51/3/617.long. Accessed April 10, 2017.
3. Guthikonda S., Haynes W.G. Homocysteine: role and implications in atherosclerosis. Curr Atheroscler Rep. 2006;8(2):100–106.
4. McRae MP. Betaine supplementation decreases plasma homocysteine in healthy adult participants: a meta-analysis. Journal of Chiropractic Medicine. 2013;12(1):20-25. doi:10.1016/j.jcm.2012.11.001.
5. Bailey SJ, Winyard P, Vanhatalo A, et al. Dietary nitrate supplementation reduces the O2 cost of low-intensity exercise and enhances tolerance to high-intensity exercise in humans. J Appl Physiol. 2009;107(4):1144-55.
6. Presley TD, Morgan AR, Bechtold E, et al. Acute effect of a high nitrate diet on brain perfusion in older adults. Nitric oxide : biology and chemistry / official journal of the Nitric Oxide Society. 2011;24(1):34-42. doi:10.1016/j.niox.2010.10.002.
7. Rabinowitch IM. Effects of betaine upon the cholesterol and bilirubin contents of blood plasma in diabetes mellitus. Can Med Assoc J 1936;34:637–41.
8. White P, Marble A, Bogan IK, Smith RM. Enlargement of the liver in diabetic children. Arch Intern Med 1938;62:751–64.
9. Lowe RC. Alimentary lipemia in young diabetics with evidence of liver damage or dysfunction. Clin Med 1939;24:943–50.
10. Abdelmalek MF, Angulo P, Jorgensen RA, Sylvestre PB, Lindor KD. Betaine, a promising new agent for patients with nonalcoholic steatohepatitis: results of a pilot study. Am J Gastroenterol 2001;96:2711–7.
11. Kapadia GJ, Azuine MA, Rao GS, Arai T, Iida A, Tokuda H. Cytotoxic effect of the red beetroot (Beta vulgaris L.) extract compared to doxorubicin (Adriamycin) in the human prostate (PC-3) and breast (MCF-7) cancer cell lines. Anticancer Agents Med Chem. 2011;11(3):280-4.

Barley

Barley is a member of the grass family and is actually one of the oldest consumed grains in the world. This whole grain has an appealing, chewy consistency, making it one of the important ingredients in international cuisine. Barley is jam-packed with fiber, antioxidants, B vitamins, copper, phosphorus, chromium, magnesium, and other essential nutrients. When compared to many other grains, this nutrient powerhouse is lower in fat and calories.

Benefits of Barley

Incorporating more barley into your diet can give you the following amazing health benefits:

Healthy Digestion

Barley is highly rich in fiber which helps fight constipation and diarrhea by forming bulk within the digestive tract, therefore improving bowel movements. A 2003 study revealed that women who consumed higher amounts of barley for 4 weeks experienced a significant improvement in lipid metabolism and bowel function.^[1]

Weight Loss

A 2008 study found that adults who consumed higher amounts of barley’s beta gluten fiber for 6 weeks had decreased levels of hunger as well as significant reduction in their weights.^[2] Another study published in the American Journal of Nutrition found that consuming whole grains like barley significantly reduces hunger levels by helping absorb starches at a slower pace.^[3]

Improved Cholesterol Levels

In a 2004 study, menopausal women with high cholesterol levels were put on a diet containing 0, 3, or 6 g beta-glucan/d from barley for 5 weeks.^[4] After the study period, researchers found that all of the subjects showed significant improvements in total cholesterol, high density lipoprotein (good cholesterol) and triglyceride levels.

Improved Blood Pressure

Several studies have shown that higher intake of barley and other whole grains can significantly reduce blood pressure. For instance, a study published in the Journal of the Academy of Nutrition and Dietetics found that pre and postmenopausal women who consumed a diet rich in barley for 2 weeks experienced a significant reduction in their blood pressure.^[5] In another study, researchers found that higher consumption of barley products was associated with lower blood pressure levels as well as lower risk for heart disease.^[6]  

Cancer Prevention

Barley is loaded with important nutrients that can help prevent cancer. One study revealed that protocatechualdehyde (PCA), a natural polyphenol found in barley, appears to have anti-cancer properties.^[7] According to this study, the PCAs in barley were able to prevent the growth and reproduction of human colorectal and breast cancer cells by inducing programmed cell death.

Strong Immune System

Barley is highly rich in beta glucan, a soluble fiber which is known to play a role in modulating the immune response. According to a study published in the Journal of Hematology and Oncology, beta glucans act on several immune receptors and trigger a group of immune cells including natural killer cells, white blood cells, macrophages, neutrophils, and dendritic cells.^[8] As a consequence, the response of the immune system to harmful microorganisms are enhanced.

References:

1. Li J, Kaneko T, Qin LQ, Wang J, Wang Y. Effects of barley intake on glucose tolerance, lipid metabolism, and bowel function in women. Nutrition. 2003;19(11-12):926-9.
2. Smith KN, Queenan KM, Thomas W, Fulcher RG, Slavin JL. Physiological effects of concentrated barley beta-glucan in mildly hypercholesterolemic adults. J Am Coll Nutr. 2008;27(3):434-40.
3. Granfeldt Y, Liljeberg H, Drews A, Newman R, Björck I. Glucose and insulin responses to barley products: influence of food structure and amylose-amylopectin ratio. Am J Clin Nutr. 1994;59(5):1075-82.
4. Behall KM, Scholfield DJ, Hallfrisch J. Diets containing barley significantly reduce lipids in mildly hypercholesterolemic men and women. Am J Clin Nutr. 2004;80(5):1185-93.
5. Behall KM, Scholfield DJ, Hallfrisch J. Whole-grain diets reduce blood pressure in mildly hypercholesterolemic men and women. J Am Diet Assoc. 2006;106(9):1445-9.
6. Tovar J, Nilsson A, Johansson M, Björck I. Combining functional features of whole-grain barley and legumes for dietary reduction of cardiometabolic risk: a randomised cross-over intervention in mature women. Br J Nutr. 2014;111(4):706-14.
7. Choi J, Jiang X, Jeong JB, Lee SH. Anticancer activity of protocatechualdehyde in human breast cancer cells. J Med Food. 2014;17(8):842-8.
8. Chan GC-F, Chan WK, Sze DM-Y. The effects of β-glucan on human immune and cancer cells. Journal of Hematology & Oncology. 2009;2:25. doi:10.1186/1756-8722-2-25.

Barley Grass Powder (aerial plant)

Barley grass, also known as barley leaf or barley green, is the green leaf of the young barley plant. Barley is a major cereal crop used in many foods. The young, green leaf is known worldwide as a powerful antioxidant and for its medicinal properties. As well as being high in antioxidants, barley grass is rich in vitamins, minerals, and is relatively high in protein. Barley grass supplements are available in many health food stores. It is also available as barley grass juice, which is used in many detox diets.

Benefits of Barley Grass Powder

Consuming adequate amounts of barley grass powder can give you the following proven health benefits:

Healthy Blood Sugar Levels and a Lower Risk for Diabetes

One study found that the main reasons for the prevalence of diabetes in China are lower intake of whole grains such as barley, buckwheat, oats and brown rice, as well as unhealthy lifestyle.^[1] This clearly suggests that loading up on barley grass can help lower one’s risk for diabetes and its complications. Additionally, several studies suggest that barley grass can improve the body’s response to insulin and can help lower blood sugar levels, which helps diabetics control the sudden changes in their blood sugar.^[2]   

Improved Cholesterol Levels

An intake of young barley grass juice may help lower low density lipoprotein (bad cholesterol) in the blood. Researchers found that when olive oil is combined with barley grass juice as a part of the nutritional management of diabetics, a significant reduction in low density lipoprotein cholesterol and free radical activities were observed after the treatment.^[3]

Cancer Prevention

Cancer is one of the major causes of death worldwide. However, diet is one of the modifiable risk factors of cancer that can help prevent its occurrence. Evidence suggests that consuming adequate amounts of functional foods like barley, brown rice, buckwheat, mushrooms and vegetables may be protective against cancer progression.^[4] One study revealed that young barley grass prevents the growth and multiplication of a human breast cancer cell line in test tubes, suggesting that it has anti-cancer properties.^[5]   

Healthy Cardiovascular System

Lipid peroxidation, a process in which free radicals steal electrons from the lipids in cell membranes, thereby damaging the cellular structure, is a crucial step in the development of plaque inside the arteries (atherosclerosis).^[6] Once the blood flow to the arteries are partially or completely blocked, it can lead to various heart problems which are usually life-threatening. Interestingly, one study revealed that flavonoids from young green barley leaves can inhibit lipid peroxidation, thus, lowering one’s risk for heart disease.^[7]

Stronger Skeletal Frame

Bone health can also be improved through adequate intake of barley grass. In fact, experts claimed that 100 grams of barley contain 11 times more calcium than cow’s milk.^[8]

References:

1. Yawen Zeng, et al. “Use of functional foods for diabetes prevention in China.” African Journal of Pharmacy and Pharmacology 6.35 (2012): 2570-2579.
2. Management of diabetic dyslipidemia with subatmospheric dehydrated barley grass powder. International Journal of Green Pharmacy (IJGP). 2017;4(4).
3. Yu YM and Tsai CE. LDL cholesterol and oxidation are significantly reduced in type 2 diabetic patients receiving a barley leaf essence supplemented olive oil diet. Food Science and Agricultural Chemistry [published by The Chinese Institute of Food Science and Technology] Vol. 5 (1): 1-6 (2003).
4. Zeng YW, Yang JZ, Pu XY, et al. Strategies of functional food for cancer prevention in human beings. Asian Pac J Cancer Prev. 2013;14(3):1585-92.
5. Kubatka P, Kello M, Kajo K, et al. Young Barley Indicates Antitumor Effects in Experimental Breast Cancer In Vivo and In Vitro. Nutr Cancer. 2016;68(4):611-21.
6. Esterbauer H, Wäg G, Puhl H. Lipid peroxidation and its role in atherosclerosis. Br Med Bull. 1993;49(3):566-76.
7. Available at: http://pubs.acs.org/doi/abs/10.1021/bk-1998-0702.ch017. Accessed February 26, 2017.
8. Loraine R. Dégraff (30 November 2010). The Complete Guide to Growing and Using Wheatgrass: Everything You Need to Know Explained Simply. Atlantic Publishing Company. pp. 229–. ISBN 978-1-60138-339-6.

Bacillus coagulans

Bacillus coagulans is a type of beneficial bacteria in the gut. It is classified as a member of the Bacillus genus, which are probiotics that have the ability to form endospores (protective covering) even under unfavorable conditions. This protective mechanism allows Bacillus genus to travel throughout the gastrointestinal tract and not become damaged by the changes in pH levels. Bacillus coagulans can be obtained through various dairy products including yogurt, buttermilk, cheese and fermented teas. It is also available as supplements in many health food stores.

Benefits of Bacillus coagulans

Bacillus coagulans has countless health benefits to offer especially with regular consumption. These include:

Healthier Digestive System

Bacillus coagulans can help normalize the delicate balance between good and bad bacteria in the gut environment. One study found that Bacillus coagulans supplementation in healthy older volunteers for 28 days increased the number of beneficial bacteria in the gut such as Faecalibacterium prausnitzii, Clostridium lituseburense, Bacillus species and Eubacterium rectal.^[1]

Relief from Various Gastrointestinal Disorders

Consuming Bacillus coagulans can help treat unpleasant symptoms related to digestive problems. When researchers administered Bacillus coagulans-based product in adults with intestinal gas-related symptoms, a significant reduction in gastrointestinal symptoms and an improvement in the quality of life of participants were observed after the treatment.^[2] Similarly, administration of Bacillus coagulans along with a dietary fiber for 2 weeks in volunteers suffering from constipation resulted in significant improvement in the frequency of bowel movement as well as fecal color and odor.^[3]

Strong Immune System

Probiotics have been known to boost the immune function and, therefore, may be an effective therapeutic option for various infections. In one study, healthy volunteers who took one capsule of Bacillus coagulans supplement per day for 30 days increased their production of T-cells (immune cells that fight infection) in response to exposure to certain viral respiratory tract infections.^[4]

Relief from Rheumatoid Arthritis

Bacillus coagulans is known to possess anti-inflammatory properties which can be beneficial in patients with inflammatory disorders, particularly rheumatoid arthritis. Adjunctive treatment with Bacillus coagulans in patients suffering from rheumatoid arthritis was found to be safe and effective in improving pain, ability to walk and reach, and participation in daily activities.^[5] In addition, the treatment significantly reduced the levels of the pro-inflammatory substance C-reactive protein.

Improved Muscle Recovery and Athletic Performance

Taking Bacillus coagulans supplements can help accelerate muscle recovery and improve athletic performance. When researchers administered Bacillus coagulans along with protein supplements in trained athletes, the treatment resulted in reduced muscle damage and improved muscle recovery as well as physical performance.^[6]

Healthy Cholesterol and Blood Sugar Levels

Elevated levels of cholesterol and blood sugar especially for prolonged periods of time are linked to a wide array of life-threatening conditions such as heart disease, stroke, and diabetes. Compelling evidence suggests that consumption of Bacillus coagulans-based products and supplements was able to bring down the levels of blood sugar and bad cholesterol (low density lipoprotein) while increasing good cholesterol (high density lipoprotein) levels in patients with type 2 diabetes.^[7-9]    

References:

1. Nyangale EP, Farmer S, Keller D, Chernoff D, Gibson GR. Effect of prebiotics on the fecal microbiota of elderly volunteers after dietary supplementation of Bacillus coagulans GBI-30, 6086. Anaerobe. 2014;30:75-81.
2. Kalman DS, Schwartz HI, Alvarez P, Feldman S, Pezzullo JC, Krieger DR. A prospective, randomized, double-blind, placebo-controlled parallel-group dual site trial to evaluate the effects of a Bacillus coagulans-based product on functional intestinal gas symptoms. BMC Gastroenterology. 2009;9:85. doi:10.1186/1471-230X-9-85.
3. Minamida K, Nishimura M, Miwa K, Nishihira J. Effects of dietary fiber with Bacillus coagulans lilac-01 on bowel movement and fecal properties of healthy volunteers with a tendency for constipation. Biosci Biotechnol Biochem. 2015;79(2):300-6.
4. Baron M. A patented strain of Bacillus coagulans increased immune response to viral challenge. Postgrad Med. 2009;121(2):114-8.
5. Mandel DR, Eichas K, Holmes J. Bacillus coagulans: a viable adjunct therapy for relieving symptoms of rheumatoid arthritis according to a randomized, controlled trial. BMC Complementary and Alternative Medicine. 2010;10:1. doi:10.1186/1472-6882-10-1.
6. Jäger R, Shields KA, Lowery RP, et al. Probiotic Bacillus coagulans GBI-30, 6086 reduces exercise-induced muscle damage and increases recovery. Savino F, ed. PeerJ. 2016;4:e2276. doi:10.7717/peerj.2276.
7. Sáez-Lara MJ, Robles-Sanchez C, Ruiz-Ojeda FJ, Plaza-Diaz J, Gil A. Effects of Probiotics and Synbiotics on Obesity, Insulin Resistance Syndrome, Type 2 Diabetes and Non-Alcoholic Fatty Liver Disease: A Review of Human Clinical Trials. Cifuentes A, ed. International Journal of Molecular Sciences. 2016;17(6):928. doi:10.3390/ijms17060928.
8. Shakeri H, Hadaegh H, Abedi F, et al. Consumption of synbiotic bread decreases triacylglycerol and VLDL levels while increasing HDL levels in serum from patients with type-2 diabetes. Lipids. 2014;49(7):695-701.
9. Tajadadi-ebrahimi M, Bahmani F, Shakeri H, et al. Effects of daily consumption of synbiotic bread on insulin metabolism and serum high-sensitivity C-reactive protein among diabetic patients: a double-blind, randomized, controlled clinical trial. Ann Nutr Metab. 2014;65(1):34-41.