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Banana Nutrition: Bountiful Benefits, Calories + 10 Healthy Recipes

Medically review by Kim Langdon

Banana Nutrition

It likely comes as no surprise that bananas are healthy food. Who doesn't love bananas?

They're practically nature's candy. A good ripe banana is naturally sweet, the texture is fantastic, and they're cheap to boot.

They come in a naturally protective shell making them portable food whether you're on the road or on the trail.

Kids love them and adults do, too. They're a wonderful source of complex carbohydrates for quick energy when you need it the most.

Again... what's not to love?

Today, we're going to let you in on all the beauty that bountiful bananas hold.

Yes, we know they're a great source of potassium, but their benefits stretch far beyond that.

Bananas are a convenient and delicious food for so many reasons, and we want to share that knowledge with you.

Better yet, we're sharing some of our favorite, most mouthwatering healthy banana recipes ever!

Bananas contain a ton of potassium.

This is perhaps what banana is most notorious for. Everyone knows that behind the peel is a pot full of potassium, right?

Well, as I mentioned above, potassium and magnesium work together to maintain an important balance, particularly in blood pressure and cardiovascular health.

In fact, according to this research, a diet rich with potassium can decrease risk of stroke substantially.

Additional research links potassium intake to lower risk of all cardiovascular disease.

It also works to relax the muscles, relieve minor anxiety, and keep the brain healthy.

It can relieve cramping as well, making bananas a good snack choice for PMS symptoms.

Oh, and potassium promotes great kidney health. It's clear why we LOVE bananas as an awesome source of the stuff.

Bananas are a great source of magnesium.

Magnesium is an essential mineral, and many people are actually deficient in it.

Food sources are the best way to ensure you're getting enough magnesium.

It's a powerful mineral for a few reasons. It's a natural muscle relaxer which makes bananas a solid choice to avoid delayed-onset muscle soreness (DOMS) after a tough strength training workout.

It's also a healthy way to relax before bed and get better rest because it soothes anxiety.

Finally, it helps to balance out potassium, sodium, and calcium levels, a.k.a. your electrolyte balance.

This further develops the banana's case as food for stable energy when you need it the most!

Bananas contain a unique fibre complex.

Particularly, green bananas contain something called resistant starch.

Resistant starch is linked to promising health finds because of its unique properties.

This fermented fiber doesn't get digested, instead of converting to food (prebiotics) for our gut.

Prebiotics essentially feed probiotics, and green banana or green banana flour is one of the most potent sources of resistant starch out there.

Bananas are great for keeping things regular.

Bananas are one of the best foods for healthy digestion.

Pectin - a type of fiber found in bananas - aids digestion while that prebiotic fiber produces digestive enzymes which help to absorb the rest of the nutrients in your gut.

The fiber alone can work as a gentle laxative, while the electrolytes can help keep fluids in check, even if you're losing fluids a little too fast.

Overall, your gut just LOVES banana.

Bananas are great for regulating blood sugar.

How many sweet foods can say that?

If you're craving sugar, grabbing a ripe banana is the way to go if you're worried about the dreadful blood sugar spike and drop you get with candy.

While ripeness can change the glycemic index of bananas and we recommend a partially ripe or "just ripe" banana for the best blood sugar regulation, an unripe banana will only jump about 30 points on the scale to ripe, ranging from 30 (unripe) to 60 (ripe).

No - it's not a great choice for a diabetic, but it is a good choice for an otherwise healthy individual.

The fiber helps slow down the sugar release into the bloodstream, offering up more sustainable energy than other sources of refined carbs.

Bananas are a great choice for weight loss.

This fruit has a few things going for it in terms of being a "diet-friendly" food.

First, it's helpful to curb your sweet tooth the all-natural way.

It's a relatively low-calorie food with plenty of sweetness to fulfill your cravings without reaching for processed, calorie-dense foods that are sure to break the bank.

Second, it's got fiber that will help fill you up.

Finally, if bananas help to keep blood sugar regular, you can expect less cravings for sugary foods overall.

Bananas are antioxidant-rich food.

Antioxidants are compounds found in many fruits, veggies, and superfoods that manage and prevent oxidative stress in the body and reduce free radical damage.

This is why antioxidants are technically anti-cancer as that free radical damage can encourage cancer cell growth amongst other disease-causing factors and negative side effects.

After all, disease begins in the cell!

Antioxidant-rich foods like banana are great for mood management, mitochondrial health, and longevity.

Bananas are the ultimate pre-workout and post-workout food.

They're lightweight, portable, tasty, and easy to eat on their own.

They also provide sustainable energy while giving you a nice boost via carbs that your body will love as a pre-workout snack - cardio, resistance, yoga, or a hike.

Moreover, because they have some anti-cramping properties and the ability to relax the muscles, you can munch on the other half after your workout to chill out, prevent pain, and replenish those now depleted glycogen stores with healthy carbs.

Bananas are an incredibly convenient food.

They're cheap to buy, often the most inexpensive produce at the store - even the organic variety!

They're easy to take on the go because they're already "packaged" for you in their sturdy peel.

They are great to use in recipes (as demonstrated below), but they're tasty on their own.

Basically, they're the most convenient food out there, and nearly everyone can reap the bountiful benefits of banana.

Banana recipes we love

Banana recipes

Bananas are most commonly used as a snack, but they're a quite versatile ingredient with so much satisfying potential!

We all occasionally come down with an unrelenting sweet tooth.

Bananas make a beautiful beginning for a healthy, low-glycemic, healthful indulgence whether you like smoothies or a good old-fashioned slice of banana bread... and don't forget the butter.

1. Paleo banana bread from Well Plated

Paleo banana bread

We're practically obligated to kick things off with a gorgeous slice of banana bread.

This is the perfect recipe for using that bunch that's getting ripe faster than you expected.

With natural sweetness from the fruit, you don't need any other sweetener making this a low-sugar choice.

It's grain-free, cooked to perfection with the moist and fluffy texture you're used to.

Spread some almond butter on each slice or a spoon of melted butter for the best results.

2. Grain-free banana waffles from Savory Lotus

Grain-free banana waffles

The best part of waking up is a fluffy, maple-syrup soaked, crispy-edged waffle on your plate.

These grain-free waffles are protein-rich, low-sugar, naturally sweetened with mashed banana, and foolproof meaning you can trick your kids into eating the "healthy" waffles.

Shh... they'll never know it's gluten-free!

Top with fresh berries and a dollop of coconut cream.

3. Chocolate & banana muffins from Evolving Table

Chocolate & banana muffins

Anyone who knows anything knows that chocolate and banana are the best combination (besides maybe either/or with peanut butter, but I digress).

These muffins combine the two without refined sugars, grains, or any other nasties - just real food!

Look at how fluffy and rich these look. If decadent is the name of your game, break out the muffin tin and whip up a batch of these.

4. Healthy banana soft serve (10 flavors!) from Chocolate Covered Katie

Healthy banana soft serve

Banana ice cream - sometimes called "nice cream" - is an easy one-ingredient recipe for healthy, paleo-friendly soft-serve at home.

Yes - it's true!!

Simply freeze bananas and give them a run for their money in your Vitamix for a creamy, ice cream-like treat when you're craving something cool.

This recipe features ten flavor variations so you can soothe any of your cravings from fruity sorbet to peanut butter chocolate swirl.

5. Banana bread mug cake from The Roasted Root

Banana bread mug cake

Some of us just don't have the time to be baking.

Some of us just don't have the self-control to be keeping tempting, full loaves of banana bread hanging around the house (guilty!).

This mug cake recipe makes it easy to create a single-serving banana bread in your microwave.

Does it get any more convenient? There are two variations here, but both are totally healthy and totally Happy Body-approved.

Chocolate, peanut butter & banana cups

This recipe is obsession-worthy.

If you like Reese's chocolate cups but have an affinity for bananas and chocolate with peanut butter or your nut butter of choice (because there's no such thing as too much here), this recipe is for you.

It hits the candy craving by combining favorite flavors and textures for a few bites of heavenly bliss in every piece.

These will be a hit with the kids, too.

Strawberry banana smoothie bowl

8. Peanut butter banana protein muffins from Wholesomelicious

Peanut butter banana protein muffins

Sometimes, it's not just all about dessert. How about post-workout?

A little protein is necessary. Sometimes, gnawing on a chicken breast or some sort of processed protein bar doesn't seem appealing though, and we can't blame you.

These banana-infused muffins contain a healthy dose of Vital Proteins Whey formula for a healthy, grass-fed protein source to fuel you and keep you satiated.

9. Matcha banana pancakes from Stupid Easy Paleo

Matcha banana pancakes

We featured banana waffles, but what about banana pancakes?

This classic dish takes on new life with the addition of matcha and collagen.

A boost of green caffeine plus gut-friendly, hair and skin-loving collagen will have you feeling vibrant and healthy all day.

This stack of flapjacks is brunch-worthy, so make sure to bookmark the recipe for the weekend!

10. Acai bowls from Hurry the Food Up

Acai bowls

This recipe features eight different variations of the acai bowl.

These tropical bowls begin with a base of frozen acai packets - a potent superfood berry with loads of nutrition and a beautiful purple color - plus a frozen banana for a creamy, thick, and sweet base.

Then, you add in whatever else you like and lay the toppings on thick. I love shredded coconut, sprouted seeds and grains for some crunch, and fresh berries.

Let us know in the comments what your favorite way to enjoy bananas is! We hope you learned something new today and feel inspired to use this amazing fruit in new and exciting recipes.

This article was fact checked for accuracy by Dr. Kim Langdon, MD. As always, this is not personal medical advice and we recommend that you talk with your doctor.

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Natural PMS Relief
All posts, Health & Wellness

17 Simple Ways to Relieve PMS Cramps Naturally

Natural PMS Relief

For many women, PMS is a part of life for close to 30 years. The average woman has about 450 periods in her life during the reproductive years. That’s 450 different chances to experience PMS.

Unfortunately, close to 80 percent of menstruating women experience PMS in one form or another, with half of them stating that the symptoms are so overwhelming that they interfere with daily life and the ability to function at school, work, or elsewhere.

Other statistics say that 95 percent of all women will experience PMS at one time or another in her life.

With this volume of women experiencing these problems, it makes perfect sense that they’d be on the lookout for the best natural remedies.

This article will cover the best and most proven ways to find relief for this unpleasant time of the month.

Contrary to popular opinion, PMS isn’t a required part of having a menstrual cycle, and it’s time to find some relief for yours.

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What is PMS?

PMS, which stands for premenstrual syndrome, is a hormonal condition that affects women before and during their period. Symptoms can appear as early as two weeks before the expected period and last as long as menstruation.

Some women can, therefore, experience PMS three out of every four weeks.

Symptoms of PMS

Symptoms of PMS can range from physical to emotional and psychological. They can be mild or severe or can vary day by day or cycle by cycle.

Common symptoms of PMS include:

  • Mood swings
  • Irritability
  • Anger
  • Depression
  • Anxiety
  • Headaches
  • Insomnia
  • Fatigue
  • Tender breasts
  • Achy joints and muscles
  • Acne and skin breakouts
  • Bloating
  • Brain fog
  • Water retention
  • Hot flashes
  • Low sex drive
  • Digestive symptoms like heartburn, gas, or indigestion
  • Constipation or diarrhea
  • Stomach pains
  • Uterine cramping
  • Intestinal cramping
  • Food cravings, typically for sweet or salty foods

Most women won’t experience all of these symptoms but might have three or four predominant ones. Others might only have one or two bad ones or several milder symptoms.

Several of these symptoms can be caused by other conditions, so if your PMS is regular and severe, it’s important to work with your doctor to rule out underlying causes or other disorders.

What Causes PMS?

Research isn’t 100 percent clear as to what, exactly, leads women to experience PMS. Some theories and studies show that hormone fluctuations which are more extreme can lead to the symptoms, while others show that neurotransmitters and the way a woman’s brain is wired can play a role.

Still other research shows that nutritional deficiencies, autoimmune conditions, or inflammation can all add to or worsen the PMS experience.

Autoimmune thyroid conditions, arthritis, endometriosis, or other reproductive-related conditions can also worsen PMS or contribute to worsening symptoms.

Common nutritional deficiencies that could play a role in worse PMS symptoms include iron, magnesium, calcium, manganese, and vitamin D.

Stress, alcohol, caffeine, smoking, environmental toxin exposure, and obesity can also be factors that contribute to PMS, but it’s unclear whether they can cause them on their own.

17 Natural Ways to Relieve PMS

Natural Ways to Relieve PMS

Regardless of the cause of your PMS, there are plenty of natural tweaks and remedies to try to improve your experience.

It’s always important to check in with your doctor first, though, to make sure that anything you’re experiencing isn’t a sign of a bigger or hidden imbalance.

1. Eliminate or Reduce Junk Food

While it’s normal to crave sweet or salty foods, or comfort foods, during PMS, avoiding these foods during PMS—and all the time—can help to reduce water retention, bloating, and other digestive symptoms associated with PMS.

Since PMS might have roots in inflammation, avoiding these processed and junk foods is a good way to curb dietary triggers for inflammatory issues. (source)

2. Quit Alcohol

Alcohol can mess with hormones and gut health, and when you regularly consume it, it can increase the odds you’ll experience PMS and worsen the symptoms when you do have it. (source)

3. Cut Back on Caffeine

Caffeine isn’t all bad, but when it comes to PMS, it could be a factor that worsens cramping, breast tenderness, and even anxiety. If you drink more than two full cups of caffeinated beverages per day, try cutting that in half, or switch to half-caff for your beverages.

4. Eat Iron-Rich Foods (and Maybe Take a Supplement)

Iron deficiency or anemia is still fairly common even in the U.S. today, and research shows that diets high in iron can lead to a more than 30 percent reduction in the chances of having PMS.

Likewise, being anemic or having low levels or iron can result in worse PMS, greater fatigue, and great menstrual discomfort. Foods rich in iron include red meat, seafood, spinach, broccoli, and even dried fruits.

If you don’t get enough iron-rich foods in your diet, ask your doctor what kind of iron supplement you should take (and what dose).

5. Boost Your Magnesium Levels

Magnesium is an important mineral for many reasons, but it helps muscles be more relaxed throughout the body and is also essential for healthy sleep and mood balance.

Research shows that magnesium supplements can help relieve PMS symptoms, and that some cases of PMS are related to low levels of magnesium. (source)

Magnesium is naturally found in many foods like leafy greens and almonds, but supplementing is the best way to correct low levels quickly.

6. Try Acupuncture

Research shows that acupuncture can help to decrease PMS symptoms relating to pain and discomfort like back pain, cramping, and overall aches and pains.

It can also help to reduce stress and address mental health symptoms like anxiety and depression. Make sure you work with a qualified practitioner. (source)

7. Chastetree Berry (also known as Vitex)

An herbal supplement, chastetree berry has been studied for many female-related reproductive needs. Research shows that it can help address PMS in many ways, particularly by reducing mood changes, migraines, and breast tenderness. (source)

It works best and shows the most relief when taken regularly for at least three months.

8. Omega-3 Fats

Anti-inflammatory omega-3 fats have many health benefits, including being able to help address symptoms of PMS. They can reduce mood swings, fatigue, and even depression, along with the need to take frequent NSAID pain relievers. (source)

Taking fish oil daily can help to offset the severity of PMS over time.

9. Curcumin

Curcumin for PMS

The active ingredient in turmeric, curcumin is an anti-inflammatory supplement that has pain-relieving qualities.

It can help address menstrual cramps and general aches and pains, and has also been shown to improve mood and fight inflammatory causes of depression. (source)

10. Yoga

An excellent way to exercise and get mind/body benefits, yoga is helpful for PMS and period pain because it can help to alleviate cramps, back pain, and overall body pain.

A regular practice can also address stress levels, sleep problems, anxiety, and depression. (source) 

11. Calcium

Most people think of calcium for bone health, and it is required for that. However, supplementing with calcium can also help alleviate many PMS-related symptoms, such as: physical pain, anxiety, depression, general irritability, bloating, and fatigue.

Research also shows that many of the women with the worst PMS symptoms have lower calcium levels. It is not always possible to get enough calcium through diet alone, but there are plenty of non-dairy sources, including sardines, almonds, and leafy greens.

A calcium supplement, even just before and during PMS, could be beneficial for anyone who cannot or chooses not to eat dairy products. (source)

12. Ashwagandha

An adaptogenic herb, ashwagandha literally helps the body adapt to certain types of stress. Research shows that ashwagandha can help to reduce stress and mood changes associated with hormone fluctuations and PMS.

Taking an herbal supplement for stress isn’t enough, though. Work in ways to address stress on a daily basis like deep breathing, time in nature, and maybe even meditation.

Ashwagandha can start the process of decreasing cortisol, the stress hormone, but it alone won’t combat excessive feelings of stress, burn out, or overwhelm. Stress is tied with PMS because, basically, the more stressed you are, the worse your PMS symptoms could be.

13. Essential Oils

Several essential oils can work as great natural remedies for PMS symptoms. Clary sage oil can help to balance hormones, while cypress oil has been used for hundreds of years as a topical massage for menstrual cramps.

Lavender oil can help to improve sleep and decrease stress, and ylang ylang can help to promote a more balanced mood. When using essential oils, always mix with a carrier oil first (almond, jojoba, and coconut work nicely!) and apply topically to the skin.

You can also diffuse and breathe in for aromatherapy benefits. Most experts agree that ingesting essential oils is risky at best—no studies have been done to show they’re safe and they could have other unknown side effects on the digestive tract.

Considering the need for a carrier oil topically. If you drink straight essential oils, even mixed with water, they could hurt your esophagus or stomach lining simply from the extreme potency.

14. Ginger

Ginger is a warming herb that is well-known for being able to address nausea. It can also naturally address pain levels in the body, comparable to NSAID pain relievers according to some research.

For effective ginger supplementation, start taking it a day or two before PMS symptoms set in, and continue for a few days after they’ve ended, at 250 milligrams four times per day.

Always check with your healthcare provider before starting ginger if you take other medications, since it can interact with some, most notably blood thinners or anticoagulants.

15. Fennel

A licorice-like herb, fennel is frequently used in cooking. It’s also a medicinal herb that can help to address pain from cramping. It can even reduce cramping altogether.

In order to be effective, it should be taken at the onset of cramping and continued through the end of PMS or the menstrual cycle, whenever cramping and pain is most likely to occur.

16. Pycnogenol

A supplement that is made from the extract of pine bark trees, pycnogenol is an effective method of natural pain relief. Research shows that it can reduce pain and even decrease the need for other pain relievers.

While this supplement has not been extensively studied, the results have been repeated in two separate studies, and it appears to have minimal, if any, side effects. You should not take pycnogenol if you’re allergic to pine trees, however.

17. Vitamin B6

While all of the B vitamins have essential roles for health and the nervous system in particular, vitamin B6 is especially associated with mood regulation. It’s naturally found in plenty of food sources like seafood, meat, and starchy vegetables.

It works best in conjunction with the other B vitamins, as they have a synergistic effect on each other. Vitamin B6 is also an effective remedy for nausea, which some women experience as part of their PMS.

B vitamins are water-soluble, which means excess amounts don’t get stored in the body. They need replenished on a regular basis.

Bottom Line

PMS is an unpleasant hormonal, physical, and mental experience for a majority of reproductive-aged women.

While there are many conventional ways to treat it, like with NSAID pain relievers or birth control, there are many more natural options that come with fewer risks and side effects.

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All posts, Health & Wellness

The Ultimate Guide to PCOS: Diet, Supplements, and Essential Oils

PCOS diet

PCOS, short for polycystic ovary syndrome, is a hormone condition in women that can impact fertility and many other aspects of wellness.

It is often treated with hormones and medication, but there are numerous natural remedies that can support the quality of life after a PCOS diagnosis and can even help to boost fertility and bring balance to hormones.

[toc]

What is PCOS?

Polycystic ovary syndrome is a hormone condition that, among other things, can lead to the development of cysts in the ovaries. However, this condition can also exist without the presence of cysts.

It is the most common hormone disorder in women of reproductive age and can lead to problems getting or staying pregnant.

Symptoms of PCOS

While there are not always immediate symptoms of PCOS, some common ones can include:

  • Irregular periods, long menstrual cycles, or excessively long flow
  • Excess hair on the face or body
  • Acne (sometimes severe)
  • Decreased breast size
  • Infertility
  • Cysts in the ovaries
  • Weight gain or trouble losing weight

Sometimes PCOS symptoms can develop shortly after the start of menstruation, but in most women, signs don’t show until later in their reproductive years, in the 20s or 30s.

Causes of PCOS

Polycystic ovary syndrome is a complicated hormone disorder in that it has some simple causes but is not always easy to resolve.

In most cases, PCOS is caused by insulin resistance. Insulin helps draw glucose into the cells for energy and storage after carbohydrates and sugars are eaten.

In cases of insulin resistance, the body has enough insulin, but it does not respond to the intake of glucose like it should, leaving higher levels of sugar in the blood for extended periods of time.

This pattern results in more and more insulin being made, to try to compensate, but the resulting ongoing hormone challenges between glucose, insulin, and other hormones continue to produce hormonal chaos within the body.

Insulin resistance and other hormone disruptions don’t only affect blood sugar. They can also lead to improper levels of reproductive hormones.

When the PCOS pattern develops, the following can happen:

  • Testosterone and androgens are produced at higher levels
  • Estrogen levels may or may not be adequate
  • Thyroid hormones can become suppressed
  • Progesterone levels can be too low due to infrequent or improper ovulation follow-through

In addition to hormone problems, insulin resistance can also lead to rapid weight gain, irregular or lack of ovulation (leading to infertility), type 2 diabetes, heart disease, and even an increased risk for certain kinds of cancer.

Pregnancy after polycystic ovary syndrome is also increased with a higher chance of developing gestational diabetes.

Risk factors for developing PCOS include:

  • A family history of PCOS
  • A personal history of insulin resistance or type 2 diabetes
  • Excess weight gain or obesity
  • Other hormone imbalances, like thyroid problems

Conventional vs. Natural Treatment for PCOS

When a woman is diagnosed with PCOS, conventional medical treatment often includes a variety of pharmaceutical interventions, such as:

  • Birth control pills to regulate the cycle
  • Clomiphene citrate to stimulate the maturation of eggs and ovulation
  • Medication to control acne and excess androgens and hair growth
  • Metformin to lower blood glucose levels and decrease insulin resistance

Weight loss is typically recommended since this will also help to decrease insulin resistance.

A more natural approach to PCOS involves making dietary and lifestyle changes to address contributing factors, stress management, and supplements, herbs, and essential oils to more holistically bring about the desired results for ovulation, insulin balance, and acne.

Some patients use a combination of both natural and conventional methods.

Ultimately, it’s important to find a doctor who will work to find answers and treat your condition in a way that you are comfortable with and which supports your short and long-term goals.

How to Eat for PCOS

How to Eat for PCOS

Eating for PCOS is similar to eating for type 2 diabetes, metabolic syndrome, or for other hormone balance.

The principles are simple and the diet does not have to be a complex program that will add stress to your life.

In fact, decreasing stress is also an important aspect of promoting wellness and hormone balance for polycystic ovary syndrome.

1. Limit Processed Foods

Regardless of the ingredients or type, processed foods have fewer nutrients and tend to be significantly higher in carbs, sugar, and artificial ingredients or preservatives.

None of these are great for hormone balance or overall health. They can tend to make it harder to lose weight, too.

2. Increase Whole Foods

Whole foods is a vague term these days, but it means foods that are unprocessed, don’t contain added ingredients, and are free from artificial sweeteners, preservatives, and other hard-to-pronounce words.

Uncured and unprocessed meat and seafood, fresh fruits and vegetables, and grains or legumes to a very limited extent all constitute whole foods. Dairy products do, too, but as you’ll see below, dairy products aren’t very hormone friendly.

3. Go Dairy-Free

Many adults struggle to properly digest dairy products, leading to symptoms of lactose intolerance. But that doesn’t stop a lot of them from eating milk, cheese, yogurt, and ice cream anyway.

Dairy products also tend to contain higher amounts of hormones and natural sugars and can be addictive. Simply limiting dairy in the diet can be hard, so it’s a good idea to try being dairy-free for at least 30 days.

Some women find that they can more easily lose weight after stopping milk and cheese, while others find bloating, gastrointestinal discomfort, and constipation all dissipate for good.

4. Boost Protein Intake

While it’s not hard to get enough protein in your diet, especially in the U.S., many fall short of daily needs. If you’re not sure how much your body requires or how much is optimal, plug your numbers into this handy protein calculator by Examine Research Digest.

Protein is made of amino acids, which are literally the building blocks of our bodies. To balance energy levels, insulin and glucose, and even to promote weight loss, the body needs a steady and healthy supply of protein at each meal.

This is especially true for when your carbohydrate consumption is higher, as protein helps to slow the digestion and release of glucose into the bloodstream.

5. Increase Healthy Fats

Most hormone conditions have roots in chronic inflammation or produce inflammation as a result of their imbalance. Either way, eating the right healthy fats helps to keep the body’s inflammation levels normal.

Modern foods are full of unhealthy fats like vegetable oils, fake foods like margarine, and trans fats in processed and fried foods.

The type of fats that support hormone balance, weight loss, and insulin balance are those that are rich in omega-3 fatty acids and omega-6 fats and naturally found in whole foods.

These include:

  • Salmon, sardines, mackerel and other wild-caught seafood
  • Grass-fed beef
  • Pure butter
  • Avocados and avocado oil
  • Olive oil
  • Walnuts
  • Chia seeds

6. Eat More Fiber Every Day

Fiber helps to support balanced blood sugar and a healthy digestive system. This means eating more vegetables and fruits, especially:

  • Broccoli
  • Brussels sprouts
  • Cauliflower
  • Pears
  • Avocado
  • Berries
  • Nuts
  • Hemp seeds
  • Chia seeds
  • Pumpkin seeds

You can also take a psyllium husk supplement if you need more help boosting fiber intake, but if you’re new to fiber supplements, start with a very small dose and slowly work your way up over two to four weeks.

This will help avoid sudden bloating or constipation.

7. Limit or Quit Caffeine

While not a popular sentiment, caffeine, when consumed in large amounts on a regular basis, can strongly influence blood sugar, weight, and hormones.

You don’t have to quit coffee or caffeine altogether, but start changing your approach. Drink half-caff instead of full-strength caffeine and pair your coffee with a fat (like coconut oil) or some protein (like collagen peptides).

This helps slow the way your body absorbs and uses the caffeine and minimizes the blood sugar spike.

8. Stop Eating Soy

Soy foods are confusing for hormone problems because some research says it is good and others say it is bad. Ultimately, soy can contribute to further thyroid dysfunction and systemic hormonal chaos, so don’t rely heavily on soy for protein or as a diet staple.

9. What About Gluten?

Gluten is a tricky subject and many PCOS experts will tell you to stop eating gluten if you have PCOS. Gluten certainly doesn’t provide any needed health benefits and avoiding gluten means avoiding a lot of carb sources that could mess with blood sugar.

Some research even shows that eating gluten regularly before and during pregnancy can worsen insulin resistance for both mom and baby. (source)

Trying a gluten-free diet for 30 to 60 days may lead to improved weight loss and hormone, digestive, or other symptoms, but it also may not.

Speak to your healthcare provider or nutritionist to determine if this is the right approach for you.

9 Effective Supplements for PCOS

While not all supplements are effective for polycystic ovary syndrome, several have been research-proven to address issues associated with PCOS.

Many healthcare providers, both traditional and holistic, rely on these to provide natural medicine for women suffering from these issues.

Always check with your doctor before starting a new supplement. Quality matters, so get brand recommendations, but also remember that supplements can interact with medications and even other supplements in ways you might not be aware of.

Here are the top supplements used for PCOS:

1. Inositol (or Myo-Inositol): A nutrient that is similar to the B vitamins, inositol works against insulin resistance and can lead to improvements in ovulation regularity and timing.

2. Chromium Picolinate: A mineral, chromium is well-known for insulin regulation in the body, helping blood sugar levels come down. (source)

3. Curcumin: The active ingredient in turmeric, curcumin is anti-inflammatory and helps to naturally support healthy blood glucose levels.

4. Cinnamon: In supplement form, cinnamon can be a powerful tool to address insulin resistance, inflammation, and weight loss. It can also help to normalize the menstrual cycle in women with PCOS. (source)

5. Vitamin D: Before starting with vitamin D, get your levels checked. Having low vitamin D levels is associated with blood sugar problems and chronic disorders of all kinds, as well as hormone problems.

If your levels are lower than 50, you could benefit from a daily supplement. Ask your doctor what the dose should be since opinions vary.

6. Fish Oil: Anti-inflammatory and supportive of blood sugar and fertility, taking a daily EPA and DHA fish oil supplement can help shed weight and promote a normal menstrual cycle.

7. Ashwagandha: An adaptogenic herb, ashwagandha can help to address stress levels in the body, which can in turn have a balancing effect on blood sugar and hormones.

8. Vitex: Also known as chastetree berry, vitex is a supplement that helps the body to naturally address PMS, menstrual irregularity, and low levels of progesterone. It has to be taken for two to three cycles before it really shows much effect.

9. Probiotics: A healthy gut strongly influence blood sugar levels, weight, mood, and fertility. Taking probiotics every night before bed can address several aspects of PCOS.

Top 8 Essential Oils for PCOS

Essential Oils for PCOS

Aromatherapy has many benefits beyond smelling nice. Essential oils have been extracted from medicinal plant sources and have been used to address health conditions around the world for thousands of years.

Some have been shown to help with insulin issues and hormone problems, like PCOS.

These are the top essential oils for PCOS.

1. Sandalwood: Recommended for hormone balance and acne, it can also help to boost libido, which can be problematic in women suffering from PCOS.

2. Clary sage: Used for estrogen imbalance, clary sage can provide benefits for a balanced mood, healthy periods, and acne.

3. Geranium: Aromatherapy experts use this for mood balance and regulating hormones. It’s also been used for anxiety reduction and addressing low feelings.

4. Thyme: Used for benefits like hormone balance and addressing weight gain, thyme can also help with hot flashes and ovulation.

5. Lavender: Perhaps one of the most essential oils of all time, lavender is great for stress relief, menstrual pain, and even sleep improvement.

6. Ylang ylang: A lesser known oil, ylang ylang is great for acne, skin health, fertility, and healthy hair. It’s also a great mood booster, too.

7. Spearmint: Another great-smelling oil, spearmint can address weight-related issues and help to lower oxidative stress.

8. German chamomile: This oil is a great mood stabilizer and can help reduce hormonal aggression and mood swings. It’s also great for supporting natural fertility.

How to Use Essential Oils for PCOS

When considering essential oils to help with PCOS, consider that inhaling or topical application are both valid options. What no healthcare provider recommends, however, is ingestion. This is unsafe and unproven and could lead to worse or unknown consequences.

When using essential oils for aromatherapy, you can diffuse them so that they are in and around the air that you’re breathing. This can have a pleasant impact on your home or work environment while also helping to address your hormonal needs.

If diffusing is not an option, simply opening the bottle and breathing in the scent can be equally as effective for aromatherapy.

When using topically, you can apply oils directly to your skin, but it’s always important to use a carrier oil. Some oils are strong and can irritate the skin or lead to itching or reactions when not diluted.

Carrier oils like jojoba, almond, or coconut work well.

The Ultimate Guide to PCOS: Diet, Supplements, and Essential Oils | HappyBodyFormula.com

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Foods High in Potassium
All posts, Nutrition

8 Foods High in Potassium & 6 Essential Health Benefits

Foods High in Potassium

People think of potassium as coming from bananas and the thing you take if you have a muscle cramp. But it’s a mineral that does a lot more than that.

While it functions as an electrolyte in the body, it does so much more and is highly underrated.

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What is Potassium?

Potassium is found at high levels in the body and is the third most abundant. It controls how the body uses fluids and how cells take in and let out water.

It’s also important for nerve signaling, muscle contractions (which is why you get cramps when levels are too low!), and is needed for healthy bones, liver, and red blood cells. (source)

The body relies on electrolytes for maintaining homeostasis, or balance, throughout the tissues and cells. When there aren’t enough, complications can follow.

Potassium is needed in balance with other electrolytes, like magnesium and sodium, but is important in its own right.

6 Proven Health Benefits of Potassium

Potassium has many essential functions in the body. These are the top ways that it influences health.

1. Maintains Fluid Balance

Adult human bodies are about 60 to 70 percent water, so it is important that the water found within cells and tissues in the body goes (or stays) where it needs to be.

Forty percent of body fluids are inside of the cells and help them do their work. Without enough fluid, cellular energy and function can slow—which means the entire body’s energy production can be dramatically influenced by low or inadequate levels of fluid balance.

When the body gets dehydrated, it doesn’t just impact cells. It can also have a strong influence on entire organs, particularly the kidneys (which filter waste) and the heart. (source)

2. Promotes Heart Health & Normal Blood Pressure

While potassium supports the function of healthy nerve signaling, it’s also required for steady, regular heartbeats.

Potassium levels that are too high can result in an irregular heartbeat and low levels also alter the normal rhythm of this critical organ. (source)

The entire reason that the heart beats is to supply the body’s organs, tissues, and cells with a healthy blood supply. When the heart cannot beat rhythmically and effectively to do this, the entire body can suffer.

High blood pressure is another complication that interferes with heart health, and more than 30 percent of Americans deal with it one way or another. (source)

When blood pressure is consistently elevated, it can increase the risk for heart disease, heart attack, congestive heart failure, and death.

Potassium helps to reduce blood pressure by counterbalancing the effects of excessive sodium intake.

Research shows that when potassium intake increases, systolic and diastolic blood pressure both go down and that a potassium-rich diet is protective against heart disease. (source, source)

3. Protects Against Strokes

Strokes are the fifth-highest cause of death in the U.S. They are also a major cause of disability. Strokes happen when the brain has an interruption in blood flow to the brain.

Research shows that a diet high in potassium decreases the risk of experiencing a stroke by as much as 40 percent. (source)

When adults eat more than five servings daily of fruits and vegetables, they can lower their odds of having a stroke by more than 25 percent, compared to those who eat only three or fewer servings daily. (source)

4. Supports Nervous System Function

The entire job of the nervous system is communication. Between sending and receiving signals, and interpreting them via the brain, without a healthy communication network the entire body is compromised.

Nerve impulses happen when sodium ions move into cells and when potassium ions move out of cells. When the body’s potassium levels are too low or unstable, nerve impulse signaling can be strongly affected. (source)

Optimizing potassium levels helps the body to function as it should, which explains why dehydration—and low potassium levels—can result in symptoms of confusion, fatigue, and even poor coordination.

5. Supports Bone Health & Decreases Osteoporosis Risk

Osteoporosis occurs when bones become too brittle and lack the proper mineral balance to be dense enough. They can fracture easily and lead to numerous health complications.

While calcium and vitamin D are often cited as the main nutrients needed for bone health, and to prevent osteoporosis, potassium is also a critical element. This is because potassium plays a role in how the body maintains calcium levels.

When potassium levels are too low, more calcium is lost through urine and increases the chance of having too little in the body. (source)

Research shows that people who eat a diet high in potassium have greater levels of bone mass and a reduced risk of developing osteoporosis at any point. (source)

6. Supports Kidney Health & Decreases Risk of Kidney Stones

Potassium supports kidney health in a few key ways.

A diet that is higher in potassium, especially from fruits and vegetables, is associated with a decreased risk of chronic kidney disease because potassium directly decreases inflammation in this critical detox organ. (source)

Potassium can also help to reduce the risk of developing kidney stones, which are clumps of crystals that form when urine becomes excessively concentrated from dehydration. (source)

People who eat higher amounts of dietary potassium have a more than 50 percent reduced chance of developing kidney stones. (source)

For those who are prone to kidney stones for other reasons, increasing the amount of potassium in the diet can lead to a dramatic reduction in the size of kidney stones that form.

What Happens When Your Potassium Levels Are Too Low?

With potassium being such a crucial nutrient for many aspects of health like the heart, nervous system, muscles, and kidneys, it’s shocking that less than two percent of people in the U.S. get their daily potassium needs met. (source)

While the average healthy person in the population won’t have severe consequences from not getting enough, people in risk factor groups for heart disease, stroke, and kidney disease are especially at risk if their potassium intake is consistently inadequate.

The recommended daily intake for various age groups is as follows:

  • 400 milligrams for infants ages 0 to 6 months
  • 860 milligrams for babies ages 7 to 12 months
  • 2,000 milligrams for children ages 1 to 3
  • 2,300 milligrams for children ages 4 to 8, and females ages 9 to 18
  • 2,500 milligrams for males ages 9 to 13
  • 2,600 milligrams for females ages 19 and older
  • 2,800 milligrams for adult breastfeeding women
  • 2,900 milligrams for adult pregnant women
  • 3,000 milligrams for males ages 14 to 18
  • 3,400 milligrams for males ages 19 and older

Potassium Rich Foods You Can Enjoy

Potassium Rich Foods

Many foods provide all of the potassium needed to meet daily requirements. These are the top ways to boost your dietary intake of this important mineral.

1. Dried Fruits

While dried fruits aren’t the best way to get your daily produce intake in, when eaten occasionally they do provide a nice amount of dietary potassium.

Dried apricots contain 31 percent of the daily potassium requirements in just a half-cup, while a half-cup of dried prunes provide 20 percent daily value.

One half-cup of raisins contains 18 percent daily value. When choosing dried fruits, avoid types that have added sugars or other artificial ingredients, and stick to something that is organic.

2. Lentils and Beans

Lentils and beans are both rich sources of potassium and they’re easy to add to a diet in a variety of ways. They also contain fiber and a little protein, which can contribute to other aspects of a balanced macronutrient intake.

One cup of cooked lentils contains 21 percent daily value and one cup of cooked kidney beans contains 17 percent of the body’s daily potassium needs. Soybeans and soybean products contain about 13 percent daily value per half-cup serving.

3. Squash

Acorn squash in particular is a great source of potassium. It’s also rich in fiber, vitamins, and minerals. Squash is versatile and can be cooked in many ways: baking, roasting, boiling, mashing, and even steaming.

It can be prepared sweet (with coconut sugar) or savory (with salt and pepper) and is delicious both ways. Adding some oil while cooking or roasting can also elevate the flavors. One cup of acorn squash contains 18 percent of the body’s daily potassium needs.

4. White Potatoes

While white potatoes get a bad reputation as being an unhealthy starchy food, they actually contain a surprising amount of nutrients. Comparing them to eating white rice or white bread is unfair and they certainly have a place at the table for many people.

Avoiding large amounts of white potatoes for those who are diabetic or have blood sugar issues might be a good idea, but for the general population, they can be quite healthy.

White potatoes contain 17 percent of the body’s daily potassium needs in just one medium russet potato, along with other important nutrients like vitamin C, vitamin B6, iron, and fiber.

5. Orange Juice

Most orange juice is fortified with extra nutrients, like calcium and potassium. Opting for an organic version that is free from added sugars, and is not made from concentrate, can be a great way to boost vitamin C intake as well as potassium.

A one-cup serving of orange juice contains 14 percent of the body’s daily potassium needs.

6. Bananas

Most fresh fruits contain some level of potassium, but bananas have long had a reputation for being the ultimate source of potassium. While sixth on this list, they do still contain a respectable amount.

One medium banana contains 12 percent of the body’s daily potassium needs. They’re also rich in fiber, prebiotics that nourish the healthy bacteria in the microbiome, and vitamins B6 and C.

7. Dairy Products

Most people think that dairy products only contain calcium and protein, and not much else, but a one-cup serving of milk contains 10 percent of the body’s daily potassium needs and most one-half cup servings of yogurt do the same.

You can’t drink or eat enough dairy products to replace the need for several daily servings of fruits and vegetables, but for those who can tolerate it, dairy definitely adds to the body’s potassium requirements.

When choosing dairy products, it’s important to pick organic and hormone-free options, and make sure that yogurt is not loaded with sugar and other additives.

8. Leafy Greens

Eating leafy greens every day is important for many reasons, and adding to the body’s potassium needs is a big one. Two cups of raw spinach contains 10 percent of potassium daily needs, but when cooked, a single cup contains close to 25 percent.

One cup of cooked bok choy contains 20 percent, and one cup of cooked Swiss chard contains 40 percent of the body’s daily potassium needs. All the more reason to eat these vital nutrients every single day!

How to Supplement with Potassium

It’s best for health to get your potassium needs met through diet. However, in some circumstances, a healthcare provider may recommend potassium supplements regularly or occasionally.

This must be done carefully, however, because research shows that taking too much potassium in supplement form can actually cause heart or kidney problems. (source)

Small amounts of potassium may be found in multivitamin or electrolyte supplements, and these are generally at safe amounts when paired with other nutrients.

Taking a stand alone potassium supplement is almost never recommended unless explicitly prescribed by a doctor.

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8 Foods High in Potassium & 6 Essential Health Benefits | HappyBodyFormula.com

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benefits of apple cider vinegar
All posts, Beauty & Skin Care, Natural Living

Why You Should Have TWO Bottles of Apple Cider Vinegar

Medically review by Kim Langdon

apple cider vinegar benefits

Apple cider vinegar or ACV is nothing new.

It's something you've likely seen before, and even if you're not familiar with its amazing versatility in your home, you may even have some handy - just in case.

Well, let's get you up close and personal with ACV otherwise known as the elixir of the gods.

Okay, maybe not, but you might reconsider such a bold statement once I let you in on a few secrets!

Apple cider vinegar is basically exactly what it sounds like - a vinegar derived from cider or apple must, giving it a slightly sweet flavor and it's distinct amber-gold color.

This fermented food often contains the 'mother,' which looks kind of like a SCOBY if you're familiar with kombucha.

Don't be put off by the weird, webby thing in your bottle. That just means you've got the good stuff!

ACV has quite a lot going for it with an influx of recent praise and health claims.

Today, I wanted to share with you some of the key benefits of ACV, how you can use it at home, and why you should always have at least two bottles of it.

The benefits of apple cider vinegar

benefits of apple cider vinegar

Because of its unique properties, apple cider vinegar has a few noteworthy benefits for both overall health and well-being and beauty.

It's nutritious. Apple cider vinegar contains vitamins B1, B2, and B6, in addition to a nice dose of immune-boosting vitamin C, folic acid, biotin which is great for hair growth, and niacin.

Furthermore, you can find important trace minerals including iron, calcium, sodium, magnesium, potassium and phosphorous.

It helps to regulate your blood sugar levels. Blood sugar can be a finicky thing for some folks and balance takes work. It comes down to what you put into your body.

For example, it gets thrown off when you take in a lot of quick carbs or sugar.

Your body runs right through it and it drops just as quickly as it spikes, leaving you seeking even more energy.

This is why blood sugar regulation is such an important component of weight loss.

This research shows that consuming vinegar after a meal can decrease the body's glycemic response. Glycemic load is used to describe how much food will impact blood sugar.

It contains acetic acid. Acetic acid is what gives apple cider vinegar its taste and its main constituent. It's commonly used in folk medicine, and it's known to have a few key benefits.

Some theories include it's potential to swiftly move carbohydrates from the bloodstream to the muscles for glycogen replenishment after a workout in addition to slowing down digestion, helping you feel fuller for longer and reducing blood sugar impact.

It might also help manage blood pressure and reduce fat accumulation, once again making ACV a great choice for individuals with weight loss goals.

Finally, acetic acid may be particularly useful for people with type 2 diabetes due to its ability to reduce hyperglycemia, hyperinsulinemia, and hypertriglyceridemia according to this study.

It's antibacterial. Many people are familiar with using vinegar for natural cleaning products around the house because of its effectiveness.

This is because vinegar and the acetic acid found in it is naturally antibacterial, giving your countertops the love and care they deserve.

These properties also make vinegar a useful food preservative as they will ward off harmful bacteria growth.

Lastly, it can be antibacterial for skin which is why it makes a great acne-fighting toner.

It's great for weight loss. I already mentioned a few components of apple cider vinegar that can aid in weight loss, but there are a few other important considerations.

Because of its role in blood glucose levels and insulin levels, it can also help increase satiety - particularly after a carb-heavy meal - according to this study.

Naturally, these interactions with acetic acid and our body's subsequent interpretation of the glycemic load of our meals lead to overall lower calorie intake. 

This research shows that subjects who supplemented with ACV ate 200-275 fewer calories per day.

That deficit is equivalent to a rate of loss at a pound per two weeks!

It can reduce "bad" cholesterol. Many people struggle with high cholesterol levels, often attributed to poor diet.

While cleaning up your daily intake, increasing vegetables, and avoiding refined oils/carbohydrates is key to maintaining healthy levels, ACV can also work wonders.

This animal study performed on diabetic rats showed that supplementation increased HDL cholesterol (or good cholesterol) and decreased LDL cholesterol (or bad cholesterol).

It's great for skin health. Like I mentioned above, ACV can kill bacteria so it works as a natural cleansing toner to remove any gunk hanging out in your pores.

It can also help to lighten scars and reduce dark spots, evening out the color and pigmentation of your skin.

It can increase stomach acid. Many people think symptoms of acid reflux are due to too much stomach acid, but this is a pretty common misconception.

While that may be true in some cases, many people suffer from reflux due to having too little stomach acid.

It only makes sense that consuming an acidic substance can help replenish stomach acid stores in the gut and treat symptoms.

It can improve gut health. Fermented foods contain probiotics, which help balance gut flora.

Essentially, this good bacteria is introduced to the gut which keeps the community living inside of you healthy.

Moreover, probiotic foods improve gut permeability which basically means that the good bacteria stays in while the bad bacteria is closed off.

How to use apple cider vinegar

How to use apple cider vinegar

Now that we have a general idea of how apple cider vinegar works in the body, an understanding of its main constituent acetic acid, and some of its most powerful properties, let's put it all into play!

  • Just drink it! Personally, one of my most beloved morning rituals is an ACV shot. If you're feeling up to the challenge or you're already accustomed to the taste, you can simply down 1-2 tablespoons on its own. Otherwise, you can dilute it in a glass of water or juice to sip on. This is most effective on an empty stomach.
  • Use it after a carb-heavy meal. Following the same guidelines as I mentioned above, you can mitigate the negative effects of carbohydrates on the body's blood glucose levels after a particularly decadent meal including bread or starch for steadier blood sugar and reduced cravings.
  • Use it in a salad dressing. A standard vinaigrette is just oil, vinegar, and seasoning. Swap out white wine vinegar for ACV to make a tangy and delicious dressing to top off your leafy greens with or use as a marinade.
  • Use it on a sunburn. If you forgot your SPF or fell asleep on the beach for a little too long, ACV can help reduce the pain of a sunburn. Add some to a bath with your favorite essential oils and coconut oil for a soothing skin treatment.
  • Use it as an effective skin toner. Toner gently cleanses the face and balances out the color while simultaneously hydrating. It's a must-have in your skincare routine, and you can easily make some at home with a little ACV and your magic touch. Mix about 1/4 cup with 1/4 cup of witch hazel, and some essential oils for scent if you like. Use a soft cloth or cotton ball to dab on to the skin after washing and before using lotion.
  • Use it to clean your house. Make an all-purpose cleaner by mixing ACV and water at a 1:1 ratio. You can add 3-4 drops of essential oils for scent if you'd like.
  • Use it as an insect deterrent. Pour a bit of ACV into a glass with a drop of dish soap. This will attract pesky bugs in your kitchen without the use of harsh chemicals. This is especially useful if you have pets!
  • Use it to cure DOMS. DOMS or delayed onset muscle soreness can be a huge pain after a tough workout. ACV acts as an antidote and can help you get back into the gym quicker while reducing pain by breaking down the lactic acid buildup that happens in the muscles.
  • Use it to naturally whiten teeth. Most commercial teeth whiteners are pretty heavy on unnatural ingredients. Gargle with ACV to help rid your mouth of bacteria and naturally whiten your teeth.
  • Use it as a fabric softener. Fabric softener is also pretty ridden with chemicals. The smell alone can be overwhelming to sensitive noses, and the ingredients can irritate skin. Add a cup of ACV to your laundry to keep your clothes soft and long-lasting.
  • Use it as a hair rinse. If you don't wash everyday, ACV can help stabilize and normalize the oil content of your hair and scalp, giving your hair the boost it needs in between washes.

The dangers of apple cider vinegar

The dangers of apple cider vinegar

While ACV is a kitchen and beauty routine staple for many, there are a few things to watch out for.

It's important to start small when ingesting ACV.

If you're just starting out with supplementation, begin with 1-2 teaspoons as you work your way up to 1-2 tablespoons.

Otherwise, it could potentially cause some digestive distress.

It can also contribute to or cause gastroparesis which is delayed emptying of the stomach. This means that your food is just kinda sitting around for awhile in the gut which we want to avoid.

For some people, slowing down the digestive process can be great because it has positive effects for blood sugar management.

On the other hand, some people should be careful - namely, those with type 1 diabetes.

Limit your consumption to 1-2 tablespoons per day.

A significantly larger amount can contribute to low potassium levels and leaching of minerals from the bones, ultimately leading to osteoporosis.

Like with soda and even seltzer water and juice, it's important to remember an acid is an acid.

Acid can wear down enamel and cause tooth damage if consumed in excess.

If you stick to the recommended daily dosage of ACV, you shouldn't run into any problems.

This is a fair warning to folks who already have compromised tooth health or have severely worn enamel as supplementation can worsen the damage.

Check with your dentist if you have the go-ahead first in case you're concerned.

Last but not least, there are rare cases in which an individual might discover they have an allergic reaction to apple cider vinegar.

This reaction may be a standalone reaction, or it may be caused by an undesirable interaction with medication.

Check with your doctor before beginning an ACV regimen, and note the potential conflict with any medications you take before using.

What to look for when purchasing ACV

buying apple cider vinegar

If you're looking for the condensed version, here's the main takeaway: buy your ACV with the mother!

One of the most wonderful benefits of apple cider vinegar is the fact that it's a fermented food.

That fermentation process affords us the ability to take advantage of all that great bacteria for our guts.

The mother is the cobwebby thing that lay on the bottom of the bottle. You'll generally find the mother in unpasteurized apple cider vinegar.

It's easy to tell if the product has been pasteurized because the color will generally be much lighter and more opaque.

The unpasteurized ACV is superior in terms of both nutrition and beneficial properties.

How to make apple cider vinegar

How to make apple cider vinegar

Looking to DIY it? That's the spirit!

That's how you can always ensure you're getting the freshest product and the most bang for your buck in terms of health benefits.

Here is a simple recipe to get you started.

Ingredients:

  • A glass jar the size of your choice
  • Enough cored/peeled apples to fill the jar (you can also use apple scraps)
  • 1-2 tbsp. organic cane sugar OR raw honey
  • Enough filtered water to fill the jar of your choice

Instructions:

  1. Fill your clean jar 3/4 of the way full with apples or apple scraps.
  2. Pour in water to submerge the apples entirely. Apples exposed to air will be vulnerable and mold during the fermentation process.
  3. Mix in your sweetener of choice - the sweetener is essential as the bacteria "feeds" on it during fermentation.
  4. Cover your jar with a cheesecloth and secure with an open jar lid or a rubber band. Fermentation requires air, but you also don't want to attract flies.
  5. Let it sit for 3 weeks. Mix the ACV blend once or twice per day to make sure the apples are staying submerged.
  6. After 3 weeks, strain the apples and cover with the cheesecloth. Let it sit for an additional 3-4 weeks to complete the process. Stir occasionally.

Let us know in the comments how you use ACV and what benefits you've seen. We'd love to hear from you. If you liked this article, make sure to hit share too!

This article was fact checked for accuracy by Dr. Kim Langdon, MD. As always, this is not personal medical advice and we recommend that you talk with your doctor.

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Lettuce Cup Bowl Recipes
All posts, Recipes

33 Vegan Lettuce Cup (San Choy Bow) Recipes

Lettuce Cup Bowl Recipes
San Choy Bow has a long line of additional names, including lettuce cups or lettuce wraps. And then there are the variations in spelling, such as san choy bao and san choy bau.

While it might be enough to make you confused, all you really need to know is this: san choy bow is an unbelievably delicious dish that can easily be made into a healthy, vegan version.

We’ll admit, san choy bow is a pretty darn healthy dish already, but when you swap out the meat for plant-based alternatives such as tofu, vegetables, jackfruit, and more, you’re left with a meal that isn’t just guilt-free, but fits in perfectly with your dietary requirements too.

Ready to discover the greatest round-up of vegan lettuce cups on the world wide web?

Here are 33 vegan san choy bow recipes you won’t want to miss!

PULLED JACKFRUIT SAN CHOY BAU RECIPE

1. PULLED JACKFRUIT SAN CHOY BAU RECIPE FROM WELLBEING

Jackfruit is most famous for being vegan pulled “pork” in BBQ sauce, so what happens when you use this same idea but present it in a lettuce cup with oriental inspired sauce?

This san choy bow recipe uses tasty ingredients such as onion, garlic, ginger, young green jackfruit in water or brine, enoki mushrooms, shiitake mushrooms, spring onions, bean sprouts, carrots, and so much more.

It looks (and sounds) divine!

FIRECRACKER VEGAN LETTUCE WRAPS

2. FIRECRACKER VEGAN LETTUCE WRAPS FROM PINCH OF YUM

Browned crispy tofu bits, sticky brown rice noodles, delicate lettuce leaves, and creamy umami sauce…is your mouth watering yet?

These firecracker vegan lettuce wraps use tofu as the hero ingredient, pairing it with fresh ingredients such as ginger, garlic, cilantro, and lime juice.

And as for that firecracker sauce? It contains the deliciousness of peanut butter, soy sauce, sesame oil, rice vinegar, chili paste, and sugar. Yum!

VEGAN ASIAN LETTUCE WRAPS

3. VEGAN ASIAN LETTUCE WRAPS FROM CROWDED KITCHEN

These healthy vegan Asian lettuce wraps have a gluten free lentil walnut filling and a creamy peanut sauce, plus they’re packed with umami flavor and make for a quick (30 minute), easy and delicious weeknight dinner.

How good does that sound? Other fresh ingredients include purple cabbage, carrots, cilantro, and scallions. And as for that peanut sauce?

You’ll just need ingredients such as unsweetened peanut butter, tamari, rice wine, chili oil, coconut sugar, ginger, garlic, and water to whip it up.

CRISPY COCONUT TOFU LETTUCE WRAPS

4. CRISPY COCONUT TOFU LETTUCE WRAPS WITH SWEET CHILI SAUCE FROM THE FIRST MESS

What sets these crispy coconut tofu lettuce wraps apart from the others is just that – the crispy, coconut-dipped coated tofu that has been baked to perfection.

The lettuce wraps are then paired with a sweet chili sauce made from rice vinegar, fresh lime juice, chili garlic sauce, agave nectar, avocado oil, and tamari.

Trust us, you and your family will be having more than a second helping with this meal!

THAI SWEET POTATO AND CAULIFLOWER LETTUCE WRAPS

5. THAI SWEET POTATO AND CAULIFLOWER LETTUCE WRAPS FROM CUPFUL OF KALE

These healthy Thai sweet potato and cauliflower lettuce wraps are tasty, fresh and filling!

They’re also paired with one of our favorite Asian-inspired sauces of all-time – peanut sauce.

These take just 45 minutes to make all-up and contain ingredients such as cauliflour, sweet potato, garlic, onion, form tofu, soy sauce, and Thai red curry paste. Count us in!

VEGAN & LOW-CARB LETTUCE WRAPS

6. TASTY VEGAN & LOW-CARB LETTUCE WRAPS FROM BEAUTY BITES

According to the chef, these healthy lettuce wraps are light, but satisfying for dinner and are perfect if you want to include more plant-based, but also low-carb recipes in your meal plan.

Nicknamed “anti-inflammatory wraps”, they’re also full of antioxidants, vitamins, minerals and healthy fats, helping to give your health a really nice boost.

Some of the ingredients include walnuts, sesame seeds, turmeric, coriander, ginger, carrot, zucchini, red pepper, and more.

KOREAN CAULIFLOWER LETTUCE WRAPS

7. KOREAN CAULIFLOWER LETTUCE WRAPS FROM MIDWEST FOODIE

Looking for a healthy and satisfying mid-week meal that only takes half-an-hour to put on the table?

Look no further than these delicious Korean cauliflower lettuce wraps, which according to the chef, go a bit like this: “A simple Korean inspired sauce coats florets of tender cauliflower, wrapped in butter lettuce and garnished with fresh herbs and sesame seeds.”

Sounds pretty darn good, right?

BUFFALO CHICKPEA LETTUCE WRAPS

8. BUFFALO CHICKPEA LETTUCE WRAPS FROM DELISH KNOWLEDGE

You are going to love these vegan and gluten-free lettuce wraps, which are ready in less than 20 minutes!

They’re also packed with protein (buffalo chickpeas), healthy fats (avocado) and lots of vegetables (cucumbers, tomatoes, lettuce), so if you’re looking for a healthier and lighter dinner option, this is the one for you.

VEGETARIAN LETTUCE WRAPS

9. VEGETARIAN LETTUCE WRAPS (COPYCAT PF CHANGS) FROM WELL PLATED

Aside from tasting even better than the famous PF Chang’s, these vegetarian lettuce wraps are also vegan, gluten free, dairy free, and low carb – how good is that?

They contain delicious ingredients such as hoisin sauce, soy sauce, rice vinegar, extra-firm tofu, baby bella mushrooms, water chestnuts, garlic, ginger, and more.

To keep them gluten free, simply use gluten free hoisin sauce and gluten free soy sauce, or substitute tamari instead.

RED PEPPER LETTUCE CUPS

10. BLACK BEAN, CORN, AND ROASTED RED PEPPER LETTUCE CUPS FROM FORKS OVER KNIVES

Looking for a one-bowl, no-cook, no-fuss recipe that’s easy enough for lunch but elegant enough for a dinner party?

These black bean, corn, and roasted red pepper lettuce cups might embrace what’s known as san choy bow, but puts a fun, Mexican twist on it!

It’s also extremely easy to make. You simply combine all of the ingredients, season with salt and pepper, then spoon the bean mixture onto the lettuce, and top with the avocado. So easy!

CAULIFLOWER RICE LETTUCE CUPS

11. CAULIFLOWER RICE LETTUCE CUPS WITH SRIRACHA PEANUT SAUCE FROM VEGGIE AND THE BEAST

Fancy a veggie-packed lettuce wrap made with cauliflower rice, seasoned with soy sauce and lime juice, and drizzled with a thick and spicy peanut sauce?

These lettuce wraps are refreshing and light, and the rich and spicy peanut butter finish is the perfect finale.

To make the dipping sauce, you’ll just need peanut butter, coconut milk, agave nectar (or honey), sea salt, brown rice vinegar, and sriracha.

POMEGRANATE LETTUCE CUPS

12. AUBERGINE, BASIL & POMEGRANATE LETTUCE CUPS FROM TOP WITH CINNAMON

Inspired by a generous, leafy salad, these aubergine, basil, and pomegranate lettuce cups pack a serious punch!

You drizzle each cup in a delectable miso-ginger dressing, which is made using ingredients such as finely grated ginger, crushed garlic, maple syrup, miso (which can be bought in gluten-free varieties), rice vinegar, and refined olive oil.

MANGO & ZUCCHINI LETTUCE WRAPS

13. MANGO & ZUCCHINI LETTUCE WRAPS FROM LOVE AND LEMONS

Filled with sweet and spicy components and dipped in a bright sauce, these lettuce wraps are the perfect combination of simplicity and bold flavor.

Whether you choose to eat them as an appetizer, lunch, or light dinner, you’re sure to feel instantly refreshed and surprised by their tasty zing.

Ingredients include kelp noodles, zucchini, mango, radishes, scallions, Thai red peppers, edamame (or a baked protein of your choice, such as tofu), fresh mint, and more.

MUSHROOM AND QUINOA SAN CHOI BAO

14. MUSHROOM AND QUINOA SAN CHOI BAO FROM DELICIOUS EVERYDAY

Is there a greater, vegan-loving pairing than mushrooms and quinoa?

These unique san choi bao also contain a whole host of other much-loved ingredients, including cloves, ginger, spring onions, coriander leaves, red chili, and more.

Serve them with lime wedges and if you’re looking for some additional crunch, some toasted peanuts would go perfectly sprinkled over the top.

TEMPEH THAI LETTUCE WRAPS

15. TEMPEH THAI LETTUCE WRAPS WITH PEANUT SAUCE FROM PICKLES AND HONEY

The chefs describe these as “30-minute vegetarian Thai lettuce wraps with a protein-packed tempeh and mushroom filling, lots of bright, crunchy toppings, and a simple peanut sauce that’s so delicious, you’ll want to lick the blender”.

If that hasn’t got you interested, we don’t know what will!

With these lettuce wraps, you can look forward to ingredients such as red cabbage, carrots, green onions, rice noodles, lightly salted roasted peanuts, and so much more.

VEGETARIAN SAN CHOY BOW

16. VEGETARIAN SAN CHOY BOW FROM COLES

Before you read the word “mince” in this recipe, you want you to know that you don’t have to fret.

This unique vegetarian san choy bow recipe actually uses plant-based mince, along with other vegetarian ingredients such as broccoli, red capsicum, celery, spring onions, coriander, bean sprouts, flaked almonds, iceberg lettuce, and more.

Now that’s one incredibly healthy meal!

THAI LETTUCE WRAPS

17. THAI LETTUCE WRAPS WITH TOFU AND PEANUT CHILI SAUCE FROM HEAVENLYNN HEALTHY

These Thai lettuce wraps are made with many fresh and raw ingredients, so naturally, you’ll find a good amount of nutrients in this dish, including vitamin C, vitamin A, healthy fats, and protein.

If you’re not a fan of tofu, you can substitute the main ingredient for something else, such as sweet potato, cauliflower, or plant-based mince.

The accompanying peanut chili sauce will become a staple in your rotation of dipping sauces, and it contains ingredients such as garlic, ginger, lime, pure peanut butter, rice vinegar, tamari (or soy sauce), maple syrup, water, and unsweetened chili sauce (like Sambal Olek) or 1 chili.

BLACK BEAN TOFU CUPS

18. BLACK BEAN TOFU CUPS FROM TESCO REAL FOOD

These little black bean tofu cups pack some serious Asian flavors and are delicious as part of an oriental meal or served on their own as a light lunch.

They take just 15 minutes to prepare, as well as an hour marinating time and 25 minutes cooking time, so while they might not be the quickest san choy bow on this list, they’re certainly one of the most flavorful.

MUSHROOM AND TOFU SAN CHOY BAU

19. MUSHROOM AND TOFU SAN CHOY BAU (GLUTEN-FREE) FROM MY DARLING LEMON THYME

Did you know mushrooms are packed full of nutrients, including B Vitamins (B12 and Folate), Vitamin D and minerals such as selenium, phosphorus, copper and potassium?

Luckily, they’re the star of this mushroom and tofu san choy bau, which also features ingredients such as garlic, spring onions, ginger, red chili, cilantro, gluten-free soy sauce, shaoxing cooking wine, and more.

VEGETARIAN SAN CHOY BOW

20. VEGETARIAN SAN CHOY BOW FROM WOMEN’S WEEKLY FOOD

This vegetarian san choy bow is crispy, colorful, and crunchy – all of the things you’d want from a delicious lettuce cup!

You see, they contain ingredients varying in texture, such as rice vermicelli noodles, green onions, carrot, snow pea sprouts, coriander, soy beans, corn, peanuts, and iceberg lettuce.

They’d be perfect for serving up at your next get-together with friends or family.

RAW VEGGIE SAN CHOY BOW

21. RAW VEGGIE SAN CHOY BOW FROM LOW TOX LIFE

According to the chef, this raw veggie san choy bow is “zesty, cleansing and uplifting either as a side to fish or meat, or on its own with added protein from nuts, seeds and the dressing”.

Because it’s a raw dish, it’s very quick and easy to make. You essentially just blend all of the veggies and herbs together in a food processor, then whisk all of the dressing components together in a separate bowl.

Just place into each lettuce cup, sprinkle with nuts and seeds, and you’re good to go!

VEGETARIAN MUSHROOM AND GINGER SAN CHOY BOW

22. VEGETARIAN MUSHROOM AND GINGER SAN CHOY BOW FROM BAKE FOR HAPPY KIDS

These look great, don’t they?

Inside of this vegetarian mushroom and ginger san choy bow, you’ll find ingredients such as mushroom and ginger (of course), as well as red chili, garlic, cilantro, water chestnuts, hoisin sauce, bean sprouts, spring onions, cos lettuce, and sesame seeds.

We’ve been told that even the most meat-loving person in the family will love this dish!

VEGGIE SAN CHOY BOW

23. HEALTHY VEGGIE SAN CHOY BOW FROM OLIVIA BUDGEN

This san chow boy recipe is absolutely delicious; light, tasty and very satisfying!

The fresh crispiness of the iceberg lettuce combines so well with the satisfying textures of the veggie filling. Then the creamy sweet and spicy dressing tops it all off perfectly!

If you’re wondering what’s in that dressing, it contains the goodness of tahini, garlic, ginger, raw apple cider, and water. Genius!

MUSHROOM SAN CHOY BAU

24. MUSHROOM SAN CHOY BAU FROM SOUVLAKI FOR THE SOUL

Ready for a non-traditional san choy bau recipe made with nutritious mushrooms?

We think this version doesn’t steer too far from a traditional version, as it still uses Asian-inspired ingredients such as garlic, ginger, sambal oelek (chili paste), oyster sauce, and Shaoxing wine.

Perhaps its twist comes from the addition of kale, as well as a lightly-beaten egg – both of which offer even more nutritional value!

SAN CHOY BOW WITH PICKLED VEGETABLES

25. SAN CHOY BOW WITH PICKLED VEGETABLES RECIPE FROM MINDFOOD

This vegetable-loaded san choy bow recipe actually lists mince in its ingredient list, but of course, you can leave this out for a vegetarian and vegan-friendly version.

We think the idea of using pickled vegetables in these lettuce cups is genius, as it gives the dish a lovely sweet and sour taste that you’ll keep going back for more.

VEGETARIAN SAN CHOY BAU

26. VEGETARIAN SAN CHOY BAU FROM TASTE

This dish is so easy to prepare and cook, you could be eating this tasty high-protein san choy bau in under 20 minutes!

This one is quite a traditional recipe, using ingredients such as brown onion, shiitake mushrooms, ginger, carrot, red chili, cilantro, hoisin sauce, soy sauce, and Chinese cooking wine.

But what we were surprised to see within the recipe is brown lentils – a nice, healthy, and crunchy addition that’ll make you wonder why you haven’t been including them all along!

TOFU AND CARROT KIMCHI LETTUCE WRAPS

27. TOFU AND CARROT KIMCHI LETTUCE WRAPS FROM WOMEN’S WEEKLY FOOD

These lettuce wraps are packed full of zesty homemade carrot kimchi and grilled tofu for a healthy vegan twist on classic sang choy bau.

Kimchi is traditionally left to ferment, but this quick version mimics the flavours in a fraction of the time. You can, however, buy small tubs of kimchi from most Asian grocers, if you prefer.

Either way, this san choy bow tastes heavenly!

MUSHROOM AND TEMPEH SAN CHOY BOW

28. MUSHROOM AND TEMPEH SAN CHOY BOW FROM VEGKIT

If you’ve never heard of tempeh before, it is a cake-like substance made from cooked and slightly fermented soybeans.

Not to be confused with its softer cousin, tofu, tempeh actually resembles  a very firm veggie burger or a block. It’s an easy recipe that’ll go from the kitchen counter to your dinner table in 40 minutes or less.

Oh, and did we mention it’s highly nutritious?

VEGAN QUINOA MUSHROOM SAN CHOY BOW

29. VEGAN QUINOA MUSHROOM SAN CHOY BOW FROM COOK REPUBLIC

Quinoa adds body, texture, and extra protein to this dish. The flavors in this vegan quinoa mushroom san choy bow are delectable too, featuring salty, sour, and spicy with a hint of sweet.

That’s because this recipe is packed with wonderful ingredients such as ginger, red chili, garlic, Swiss brown mushrooms, tamari, coconut sugar, lime, roasted peanuts, coriander, and more.

VEGAN SAN CHOY BOW

30. VEGAN SAN CHOY BOW FROM ASIAN INSPIRATIONS

Here’s a brilliant vegan san choy bow recipe that takes just 10 minutes of cooking time!

It uses dried soy mince (which you rehydrate, according to the instructions), as well as hoisin sauce, soy sauce, Shaoxing wine, chili, spring onions, water chestnuts, Vermicelli noodles, bean sprouts, snow peas, and Sriracha sauce (among other ingredients).

Our mouths are watering already!

VEGETABLE LETTUCE CUPS

31. VEGETABLE LETTUCE CUPS FROM WHOLESOME PATISSERIE

How’s this for convenience? The veggie filling in these lettuce cups is all made in one pot and takes less than 30 minutes to cook!

It’s super flavor some thanks to all the tasty Chinese sauces and spices that are used, and the filling is bulked up with a generous amount of chopped cauliflower and tempeh.

Whether you enjoy this dish as an entrée, side, or main meal, you’re sure to enjoy both its taste and nutritional benefits.

MUSHROOM WATER CHESTNUT SAN CHOY BAU

32. MUSHROOM WATER CHESTNUT SAN CHOY BAU FROM FRESH HUNGER

In this tasty creation, “crisp gem lettuce leaves are filled with sautéed mushrooms and crunchy water chestnuts that have been tossed with sweet and salty hoi sin, ginger and garlic sauce then topped with pine nuts and green onions”.

Yikes, that sounds like one heck of a delectable dish! If you’re looking to make the switch to more vegan meals, this is a great one to start with.

VEGAN TOFU LETTUCE CUPS

33. VEGAN TOFU LETTUCE CUPS FROM DELIGHTFUL VEGANS

These san choy bow are a little bit spicy, but you can tone it down a bit by omitting or reducing the chili flakes.

You can either use large lettuce leaves which leave you full after just one lettuce cup, or smaller varieties of lettuce (such as baby cos) which let you fill up on multiple small lettuce cups – the decision is yours!

We think you’ll love the combination of ingredients in this one, including red onion, ginger, firm tofu, carrot, baby corn, water chestnuts, mint, and more.

Which San Choy Bow Recipe Will You Try!

There you have it – 33 vegan lettuce cup (san choy bow) recipes that will make your midweek dinners so much easier and healthier!

Remember, these tasty dishes can also be made as appetizers, lunches, snacks, or light dinners, so they’re incredibly versatile.

Many of these san choy bow recipes feature traditional, Asian-inspired ingredients which are also great for your health, including ginger, garlic, red chili, and bean sprouts, as well as non-traditional versions making use of weird and wonderful products.

Whether you’re looking to make your vegan lettuce cups with Tempeh, plant-based mince, quinoa, or more, there’s certainly something on this list to suit you.

Which vegan lettuce cup recipe will you be trying first? We’d love to hear from you in the Comments section below!

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7 Health Benefits of Selenium
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7 Health Benefits of Selenium Backed by Science

7 Health Benefits of Selenium

Selenium is one of many essential minerals needed in the body for good health. Too much, or too little, can be harmful to overall wellness.

With the right amount of selenium in the body, it can promote good immunity, thyroid health, a proper sleep cycle, and even fertility.

Here’s what you need to know about the benefits of selenium, how to make sure you’re getting the right amount, and how to supplement if needed.

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What is Selenium?

Selenium is a mineral that is naturally found in many foods like Brazil nuts, eggs, and seafood. It functions as an antioxidant in the body and works to boost levels of another important antioxidant, glutathione.

Most people in the U.S. and developed countries get enough selenium each day from food and supplements, but those who live in countries with poor soil quality may not get enough.

7 Research-Backed Benefits of Selenium

Selenium is needed in the body for several key reasons. With too little, health problems can develop, and too much from excessive supplementation can also be an issue. More is not always better!

These are the top reasons why selenium—in the right amounts—supports good health.

1. Reduces Inflammation in the Body

Selenium functions as an antioxidant, which naturally combats inflammation. It does this by boosting the function of glutathione, known as the “mother of all antioxidants,” but also by increasing the activity of certain genes that produce antioxidant defenses.

This benefit is especially seen in cooling the chronic inflammation that exists in autoimmune and chronic disorders. (source)

Selenium can also reduce C-reactive protein, an inflammatory marker often associated with cardiovascular disorders or risks.

It works to block DNA transcription factors in the body that release inflammatory substances into the bloodstream, keeping systemic inflammation levels lower. (source)

2. Supports Brain Health and Decreases Mental Decline

Many nutrients are crucial for brain health, and selenium is an equally important one. Selenium is especially helpful for boosting the healthy effect that omega-3 fatty acids have on the brain, by improving how they work.

In studies done on eating or taking omega-3 fats for brain health, it was found that eating seafood actually boosted blood selenium levels more than omega-3 fatty acid levels.

Both are required to boost cognitive function and prevent mental decline, like that associated with Alzheimer’s and dementia. (source)

Research also shows that those with existing Alzheimer’s have lower blood levels of selenium than those who don’t have it—by as much as 40 percent. (source)

The sixth leading cause of death in the U.S., Alzheimer’s is a serious problem for which there is no known cure.

As studies continue to determine what helps and what is preventative, research continues to show that diets rich in selenium foods, as well as moderate supplementation, can help to protect and improve cognitive function.

3. Protects Heart Health

Cardiovascular disease is a complex set of factors that can lead to life-threatening consequences like heart attack. Research shows that factors that are protective include lowering inflammation levels and reducing oxidative stress in the body—both of which are supported by dietary antioxidants.

Selenium is so important for heart health that when levels fall too low, it can make blood vessels more likely to develop plaque, and blood becomes stickier and more prone to clotting.

When selenium levels are increased by 50 percent, in someone who previously had lower levels, it can reduce the risk of developing heart disease by 24 percent. (source)

Glutathione is also an important antioxidant for heart health and cardiovascular disease reduction, and selenium helps to increase this significantly.

4. Supports a Healthy Sleep-Wake Cycle

Selenium contains an amino acid, methyl selenocysteine, that helps to promote a normal circadian rhythm, even when it’s not taken right before bed.

Research shows that this amino acid reminds certain genes to work more effectively at nighttime to prepare the body for sleep. Found naturally in foods like garlic, onions, and broccoli, moderate selenium supplementation might also be helpful.

Selenium is especially important when it comes to addressing sleep disorders or insomnia, although an ideal level of supplementation hasn’t been determined by research.

Working with a doctor and nutritionist to boost selenium intake safely is a healthy way to support a good sleep routine.

5. Increases Natural Immunity

The immune system has many functions in the body, but a primary one is fending off threats from outside invaders like bacterial infections and viruses. When the body is excessively stressed, even from oxidative stress, the immune system is weakened and does not protect as well.

Selenium reduces oxidative stress and helps your immune system work as it should. When levels are too low in the body, the immune response is decreased and sickness occurs more frequently. (source)

Research finds selenium particularly helpful when fighting cases of the flu, tuberculosis, and even hepatitis C. (source)

It can also help the immune system work to protect against specific threats, like asthma, immune-driven allergies, and even cancer in some cases. (source)

6. Supports Natural Thyroid Health

When found in the body, selenium concentrations are highest in the thyroid gland. When levels fall too low, this deficiency can be part of the development of autoimmune thyroid disease. (source)

There are two types of autoimmune thyroid diseases: Hashimoto’s thyroiditis and Graves’ disease. Hashimoto’s is autoimmune hypothyroidism, where the gland’s function is permanently reduced after the immune system attacks it and destroys its ability to function, in part or completely.

Graves’ disease is autoimmune hyperthyroidism, where the immune system revs the gland into overdrive and still ultimately weakens it.

Low levels of selenium are found to be a risk factor for the development of autoimmune thyroid problems. (source)

When someone already has existing thyroid disease, whether it is Graves’ disease or Hashimoto’s thyroiditis, selenium can help to reduce the antibodies found from the disease and promote remission and a reduction in symptoms. (source)

Selenium also supports thyroid health in pregnant and postpartum women, who are especially prone to thyroid disturbances. (source)

7. Supports Natural Fertility in Men and Women

Both men and women need selenium for healthy fertility and reproduction.

In men, selenium is an antioxidant that protects sperm health and supports healthy levels of testosterone. Supplementing with this antioxidant can boost sperm quality and motility after just three months.

In just one study, 11 percent of men supplementing with selenium went on to have children, while none in the placebo group did. (source)

For women, selenium is more critical in the first weeks of pregnancy. When levels are too low, it has been associated with an increased risk of early miscarriage and recurrent miscarriage. (source)

Problems with Having Low or High Selenium Levels

It’s not good to have too much or too little selenium in the body. When this happens, certain signs and symptoms can show.

Problems with too much selenium, such as from taking excessive supplements, can include:

  • Increased risk of type 2 diabetes or elevated blood sugar
  • Nausea and vomiting
  • Diarrhea
  • Stomach and digestive pain
  • Low blood pressure
  • Fast heartbeat (higher than 100 beats per minute)
  • Skin rashes and irritation
  • Tremors and muscles spasms

Problems with too little selenium include:

  • Muscle weakness
  • Poor cognitive health and memory
  • Anemia
  • Rheumatoid arthritis
  • Miscarriage
  • Anxiety and depression

The 10 Foods Highest in Selenium

Foods Highest in Selenium

Many foods are rich sources of selenium. Regularly eating these can ensure that your selenium levels are not too low. Sometimes supplementation is still needed, depending on your health conditions, but starting with diet is always important.

Try these foods to boost your selenium levels naturally.

1. Seafood

All seafood contains some selenium, but the types highest in this nutrient include yellowfin tuna, sardines, oysters, clams, salmon, shrimp, and halibut.

2. Brazil nuts

Not all nuts are created equal when it comes to selenium levels. Six nuts contain more than a day’s serving of selenium so much so that you should not eat Brazil nuts every day to ensure you don’t get too much.

3. Meat

While most meats will have some selenium, the types that contain the most are ham, pork, beef, turkey, chicken, beef liver, and chicken liver. The quality of the meat matters here, with organic, pastured, and grass-fed varieties containing higher levels of nutrients.

4. Dairy products

While most cow-based dairy products contain some selenium, the types with the highest amounts are cottage cheese (which provides 30 percent of the daily need in just one cup), whole milk, and Greek yogurt (both of which are closer to 10 percent daily need).

Keep in mind that if you’re sensitive to dairy products or struggle to digest them, eating them for nutritional benefit won’t be as effective, because your food needs to be properly broken down to extract the nutrients from it.

5. Eggs

One egg provides close to 30 percent of the selenium you need each day.

6. Vegetables

Not all veggies supply you with selenium, but a few provide decently high amounts, including mushrooms, spinach, and red Swiss chard.

7. Brown rice

Long-grain brown rice gives you almost 30 percent of your daily serving size per cup, but the nutrients are best extracted when paired with another selenium-rich meat.

8. Oats

Cooked oatmeal from regular or steel-cut oats will provide about 15 percent of your daily selenium needs.

9. Sunflower seeds

One-fourth of a cup gives you about 15 percent of your daily selenium needs, making them an allergy-friendly and delicious way to boost this mineral in your diet.

10. Cashews

Not nearly as high in selenium as Brazil nuts, cashews are the next highest nut in selenium.

How Much Selenium Do You Need?

Selenium is a vital mineral for health, but getting the right amount is important. Selenium needs differ based on age and stage of life.

Daily selenium requirements are:

  • 20 micrograms per day for children ages 1 to 3
  • 30 micrograms per day for children ages 4 to 8
  • 40 micrograms per day for children ages 9 to 13
  • 55 micrograms per day for anyone age 14 and older

Women who are pregnant require 60 micrograms per day, and breastfeeding women need 70 micrograms daily.

More selenium could be considered safe, and ultimately, most adults in the U.S. get closer to 100 micrograms per day. When it comes to selenium, though, it’s important to consider the tolerable upper intake, which is a level set to ensure that toxicity doesn’t occur.

Consuming selenium at higher levels than this on a regular basis could result in levels that are too high and problematic.

The tolerable upper intake for selenium is as follows:

  • 45 micrograms for infants birth to 6 months
  • 60 micrograms for babies 7 to 12 months
  • 90 micrograms for children ages 1 to 3
  • 150 micrograms for children ages 4 to 8
  • 280 micrograms for children ages 9 to 13
  • 400 micrograms for anyone age 14 and older, including pregnant and breastfeeding women

How to Supplement with Selenium

Depending on your health status and needs, your healthcare provider or nutritionist may recommend supplementing with additional selenium.

It’s important that when you do this, you pay attention to the overall amount you’re likely getting from your diet and all supplements combined. Remember that if you take a multivitamin, it will also contain some selenium.

Additionally, if you regularly take vitamin D supplements, these have been shown to boost selenium levels in a roundabout way.

While the recommended daily intake is just 55 micrograms for adults, most studies examining selenium benefits utilize doses between 100 and 200 micrograms per day.

Multivitamins can contain anywhere from 50 micrograms to upwards of 200 micrograms per serving size, so be sure to check the dose on yours before adding a standalone selenium supplement.

Cautions & Who Should Not Take

You should not take selenium supplements if you eat Brazil nuts regularly or if your doctor has told you not to. Even if your doctor has not, it’s always best to run supplements by your healthcare provider before starting anything new.

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Benefits of Vitamin D
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10 Benefits of Vitamin D

Benefits of Vitamin D

Vitamin D, the “sunshine vitamin,” is one of the few vitamins that it’s hard to obtain fully from food sources. Yet it is a critical nutrient for many aspects of health: skeletal, hormone, mental, neurological, immune, and more.

Without enough vitamin D, the body is at risk for many diseases and disorders. Many people don’t have high enough levels to be protective.

Learning how to optimize levels through sun exposure and supplementation is an important part of wellness.

However, since vitamin D is a fat-soluble nutrient, it can become toxic, so it is vital to understand how to safely supplement.

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What Is Vitamin D?

Vitamin D is one of several essential nutrients, vital for protecting well-being. Unlike most, it’s very hard to obtain high enough levels from food alone.

Because you can get vitamin D from sun exposure, it is also referred to as a pro-hormone because it is synthesized in the body in response to a chemical reaction. (source)

Vitamin D has many essential benefits. The top 10 that are backed by research are discussed here, plus how it can help overall health.

10 Health Benefits of Vitamin D

While most people know that vitamin D is needed for healthy bones, along with calcium, it’s not widely known how essential this nutrient is for nearly every other aspect of health.

1. Promotes Healthy Sleep

Sleep is essential for health—and you need enough vitamin D to get good rest. (source)

When people have lower levels of vitamin D, they sleep worse. In fact, low levels can be blamed for disturbed sleep patterns and shorter sleep duration. (source)

Research finds that higher blood concentrations of vitamin D are associated with better regular sleep. Sleep quality can also be improved by supplementing with vitamin D. (source)

Beyond regular sleep disturbances, low vitamin D levels are also associated with sleep apnea. This condition results in numerous nightly episodes of breathing cessation and can lead to serious health problems.

Optimizing vitamin D levels, with other treatments, can address this condition. (source)

2. Supports Neurological Health and Cognition

Vitamin D is an essential nutrient for the brain, cognition, and neurological health. Receptors for vitamin D are found in the brain and research shows that this nutrient and hormone is vital for proper brain development and function. (source)

Deficiency of vitamin D creates problems that could lead to psychiatric or neurological disorders. These can include:

Vitamin D protects the brain and nervous system in many ways. It promotes healthy detoxification and antioxidant levels, which help to prevent brain cell degradation.

It also creates proteins that help brain cells fight premature aging and promote normal function. (source)

3. Defends Against Certain Types of Cancer

Overall, vitamin D is protective against many types of cancer and lowers the overall risk of death when levels are optimal. (source)

It helps the body to prevent the spread of cancer cells and can even rally the protective mechanisms in the body that destroy and remove cancer cells. (source)

Research shows vitamin D to be especially protective against breast cancer. Women with higher intake levels and regular sun exposure were shown to have a reduced risk of developing or dying from breast cancer. (source)

Supplementation with at least 2,000 IU daily reduces the chance of developing breast cancer by 50 percent. (source) Conversely, when vitamin D levels are too low, breast cancer can progress faster, metastasize, and be harder to treat. (source)

Vitamin D also reduces the risk of colon cancer, with at least 1,000 to 2,000 IU daily reducing the chances by 50 percent. (source)

Men who get more vitamin D from the sun have a reduced risk of dying from prostate cancer, too. But when men have too little vitamin D, their risk of developing prostate cancer significantly goes up. (source)

Pancreatic and ovarian cancer risks, too, are reduced by vitamin D. Intake of 600 IU or more daily reduced pancreatic cancer risk by more than 40 percent, and research finds that overall low levels of vitamin D are associated with a lower survival rate from ovarian cancer. (source, source)

4. Decreases Depression

The benefits of vitamin D for brain health extend well beyond cognition and neurological disorders. Having too little vitamin D or being deficient in it is related to a 14 percent higher chance of depression.

Boosting levels through supplementation and sun exposure can reduce depression. It can also help to improve the ability to function in people who are depressed. (source)

5. Supports Optimal Bone Health

Vitamin D is important for helping keep calcium levels properly balanced in the body, which is essential for bone health. (source)

Vitamin D works to optimize calcium levels by helping the intestines more effectively absorb calcium from the diet and to resorb it from the kidneys. (source)

Bone mass is also influenced by parathyroid hormone, which can lead to bone loss. Vitamin D suppresses the elevated activity of parathyroid hormone, helping to protect bone density. (source)

Without enough vitamin D, bones also struggle to grow and form. Vitamin D helps promote the function of osteoblasts, the cells that rebuild bone. (source)

Vitamin D is so important that deficiency in the mother can even affect fetal bone skeletal development. (source)

It’s also an important nutrient for preventing and treating osteoporosis and osteopenia. Low levels of vitamin D in the blood lead to higher risks of fracture, poor bone density, and mineralization problems. (source)

Those at highest risk for osteoporosis and fracture can reduce the chance by 43 percent when taking a combination of eggs and vitamin D3 together. (source)

6. Lowers Risk of Heart Disease

When you don’t have enough vitamin D, many aspects of health can suffer. It is especially noted that there is an increased risk of heart disease when vitamin D is deficient.

This also includes a higher risk for high blood pressure, heart attack, and stroke. (source)

Supplementing with vitamin D and boosting levels via sun exposure have been shown to reduce blood pressure, protect blood vessel function, and reduce several risk factors for atherosclerosis. (source)

With blood pressure specifically, people whose blood levels are lower than 30 ng/mL face a higher risk of hypertension than those whose levels are above 30 ng/mL.

7. Reduces Risk of Diabetes

Vitamin D is essential for healthy glucose levels and insulin management. It helps optimize insulin production and secretion from the pancreas.

Without enough vitamin D, the risk goes up for type 1 and type 2 diabetes, as well as metabolic syndrome. (source)

When insulin problems exist, supplementing with vitamin D helps to restore insulin sensitivity and production. (source)

Vitamin D is so crucial for pancreatic and insulin function that drastically low levels in childhood can increase the chance for later developing type 1, or autoimmune, diabetes. (source)

Research also associated lower blood levels of vitamin D with a diagnosis of type 2 diabetes. Supplementing daily with at least 500 IU helps reduce the risk. (source)

8. Fights Inflammation and Boosts Immunity

Vitamin D is an important component of the immune system. While inflammation can be a healthy response to healing, when it turns into chronic inflammation, it can wreak havoc on the body and lead to disease.

Vitamin D can influence immunity from boosting the ability to fight infectious disease to calming the immune system’s attack of self in autoimmune disorders. (source)

It can also cool the body’s chronic inflammatory levels and provide relief for disorders like rheumatoid arthritis, Hashimoto’s thyroiditis, fibromyalgia, and more.

9. Supports Intestinal Health

Vitamin D can promote intestinal health, especially when it comes to inflammatory bowel disease, which primarily affects the large intestine, and celiac disease, which affects the small intestine. (source, source)

Both are critical components of the digestive system.

Supplementing with vitamin D helps to reduce blood markers associated with gut inflammation and can also decrease C-reactive protein, another inflammatory marker, by as much as 46 percent. (source)

10. Supports Fertility and Pregnancy

Vitamin D is critical for both male and female fertility. Animal studies show that vitamin D is needed for healthy sperm count and motility, as well as healthy testicles. (source)

Men with vitamin D levels that are lower than 20 ng/mL are considered deficient and research shows that they have less healthy sperm than men with higher vitamin D levels. (source)

Women need healthy vitamin D levels for overall fertility, too. It’s also important when facing fertility challenges, like PCOS (also known as polycystic ovary syndrome).

Optimizing vitamin D levels is beneficial for addressing glucose imbalance and regulating the menstrual cycle in PCOS. (source)

Vitamin D is also important for a healthy pregnancy for both mother and baby. When levels are too low, the fetus could have bone growth and skeletal problems and the mother could experience greater amounts of bone density loss. (source)

Having adequate vitamin D levels can also help to protect against the risk of preterm birth. (source)

When vitamin D levels are not healthy during pregnancy there is a greater risk for preeclampsia and bacterial vaginosis. (source)

Supplementing with at least 4,000 IU daily during pregnancy is considered to be both safe and effective. During breastfeeding, 6,400 IU daily is needed to ensure that the infant gets enough via breast milk.

How to Get Enough Vitamin D

How to Get Enough Vitamin D

It is important to get enough vitamin D for many reasons, but how to accomplish that isn’t always so straightforward.

You can boost vitamin D levels in three ways: sun exposure, food sources, and supplements.

Sun: The sun is the best and most efficient way to have healthy vitamin D levels. However, being in the sun is not an option for everyone.

Additionally, people who live far enough above or below the equator cannot get enough direct sun exposure approximately six months out of the year, making supplementation necessary.

If you have lighter skin, spending 10 to 15 minutes in the sun per day is often enough to optimize levels. The key is that you have to have most of your trunk, arms, and legs exposed and cannot be wearing sunscreen during this time.

Those with darker skin complexions will need 20 to 30 minutes to achieve the same results.

Unless you live near the equator, this can only be accomplished from about April through September each year in the northern hemisphere and October through March in the southern hemisphere.

Food: There are few foods that are rich sources of vitamin D. The best sources are fatty fish like salmon and mackerel, along with cod liver oil, beef liver, egg yolks, cheese, and mushrooms.

Other foods are fortified with vitamin D, but the type used is not as absorbable (vitamin D2). More on that below.

Supplements: Supplements are widely available in both vitamin D2 and D3 forms. Vitamin D3 is the closest to the type the body makes from the sun and is highly absorbable.

Vitamin D2 does not successfully raise blood levels. Doses range from a few hundred to 10,000 IU or more per dose.

Doses: It’s important to consult your doctor for recommendations on vitamin D doses. The minimum requirements are as follows:

  • Children under age one—400 IU
  • Adolescents and children under 19—600 IU
  • Adults ages 19-70, including pregnant women—600 IU
  • Adults over age 70—800 IU

Most health professionals recommend 2,000 IU daily as the minimum supplemental dose, but testing needs to be done to verify that levels are adequate.

Certain health factors can reduce the body’s ability to absorb vitamin D, requiring higher levels of supplementation just to prevent deficiency.

Vitamin D Deficiency and Toxicity

Vitamin D deficiency is one of the most common nutritional problems across the world. As many as 80 percent of people on all continents have a vitamin D deficiency or insufficiency. (source)

The best way to evaluate levels is to test via the blood using the 25(OH)D method. Deficiency is a result lower than 20 ng/mL, whereas insufficiency is lower than 30 ng/mL.

Optimal levels are defined differently by practitioners, but most agree that between 40 and 65 ng/mL is ideal.

Symptoms of vitamin D deficiency can include:

  • Fatigue
  • Muscle aches and weakness
  • Joint pain
  • Back pain
  • Digestive problems
  • Obesity
  • Mood swings
  • Depression
  • Anxiety
  • Poor immunity
  • Frequent infections
  • The presence of chronic or autoimmune conditions

While vitamin D deficiency is dangerous for health and has negative consequences, too much is also not ideal.

Vitamin D toxicity can occur because it is a fat-soluble nutrient, so taking too much in supplemental form can get stored in the tissues and result in serious problems, including:

  • Calcification of tissues
  • Kidney damage
  • Heart damage and problems

Symptoms of too much vitamin D include:

  • Headaches
  • Metallic taste in the mouth
  • Poor appetite
  • Nausea and vomiting
  • Dehydration
  • Constipation
  • Kidney stones

Always check with your doctor about supplement doses and get your blood levels assessed at least once per year and more often if you take vitamin D supplements.

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Foods for High Blood Pressure
All posts, Health & Wellness

17 Foods & Supplements That Support Healthy Blood Pressure

Foods for High Blood Pressure

Blood pressure is something that no one thinks about, until it becomes a problem. Having healthy blood pressure is essential for cardiovascular health.

While many factors can influence blood pressure, like genetics or other health aspects, there are many natural ways to naturally lower levels.

This article explores the top research-backed ways to lower high blood pressure.

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Blood Pressure Basics

Many people never think about or check their blood pressure at home. It is routinely checked in a doctor’s office as part of a yearly physical or wellness exam, or during other appointments that monitor pregnancy and other conditions.

Blood pressure is expressed as two numbers. One is known as the systolic number and the other is diastolic. Simplified, systolic is the top number and diastolic is the bottom number.

Normal blood pressure is considered to be 120/80 mm/Hg, with a normal range of 90 to 120 for systolic and 60 to 80 for diastolic.

Systolic blood pressure is the measurement of the pressure in the arteries during the heart’s contraction. Diastolic blood pressure is the measurement of pressure in the heart between beats.

Blood pressure readings that are higher than 120/80 mm/Hg, for either number or both, is indicative of elevated blood pressure.

Hypertension, or the diagnosis of high blood pressure, comes in two stages. Stage 1 hypertension is when blood pressure is between 130 to 139 for the top number and/or 81 to 89 for the bottom number.

Stage 2 is diagnosed when blood pressure reads more than 140 for the top number and/or more than 90 for the bottom number. It is considered a medical emergency if blood pressure ever reads at 180/120 mm/Hg or higher.

A randomly elevated reading is not true high blood pressure. Momentary stress or other situations can temporarily raise blood pressure. When it consistently falls into these ranges, hypertension will be diagnosed and treatments or lifestyle changes will be suggested by your doctor.

High blood pressure or hypertension can happen for many reasons, including:

  • Genetics or family history
  • Diet
  • Lack of exercise
  • Smoking
  • Frequent alcohol consumption
  • Obesity
  • High stress

It’s important to make lifestyle adjustments to support blood pressure if you numbers are elevated or if you have been diagnosed with hypertension.

Fortunately, there are many natural ways to support healthy blood pressure, including dietary changes, supplements, and other lifestyle adjustments like stress management and exercise.

8 Foods That Naturally Lower Blood Pressure

These foods aren’t a magic fix, but they’ve been shown by research to naturally support lower blood pressure levels when included regularly as a part of a healthy diet.

1. Red Beets

Red beets are a potent detox food that supports liver health, and they’re also great for healthy blood pressure. They’re rich in nitric oxide which helps to dilate blood vessels and decrease the pressure in them.

Beets can be steamed or roasted, eaten whole or cut up. They can even be juiced. Don’t toss the greens either—they’re good for blood pressure, too! The only potential downside to beets is their color: it can stain countertops, sinks, clothes, and hands, so be careful when cooking and prepping with them.

Try this recipe: Roasted Beets with Balsamic Glaze (but go light on the salt)

2. Dark Leafy Greens

Leafy greens are healthy for many reasons, but they have a positive influence on blood pressure thanks to the higher levels of potassium and fiber. Potassium helps excrete sodium from the body which reduces overall blood pressure.

The top dark leafy greens for blood pressure health benefits are:

  • Swiss chard
  • Arugula
  • Kale
  • Collard greens
  • Spinach
  • Romaine lettuce
  • Beet greens
  • Turnip greens
  • Dandelion greens

Fresh or frozen vegetables provide similar health benefits. Avoid canned vegetables as they contain added sodium and fewer nutrients.

Try this recipe: Garlicky Collard Greens

3. Bananas

Bananas not only provide potassium, but also fiber, vitamin B6, and magnesium—all of which can help to support heart health and normal blood pressure.

Eat them plain or add them to smoothies, just don’t turn them into dessert.

Try this recipe: Banana Smoothie

4. Fatty Fish

Omega-3 fats are anti-inflammatory and support heart health, good blood pressure, and so much more. You can get the highest amounts from fatty fish foods like salmon and mackerel.

These foods also happen to be some of the few food sources of vitamin D, which also supports healthy blood pressure. Eat salmon or mackerel a few times a week at least to support good blood pressure and fight inflammation.

Try this recipe: Lemon-Garlic Baked Salmon

5. Sunflower and Pumpkin Seeds

Seeds provide a good dietary source of magnesium, potassium, and zinc, all of which support healthy blood pressure. They make a great snack, can be added to salads, and can even be used to make your own granola or cereal.

Make sure to get unsalted seeds, though, since salt is a problematic food for blood pressure.

Try this recipe: Roasted Pumpkin Seeds (just leave out the salt!)

6. Olive Oil

Olive oil is a heart-healthy fat that fights inflammation and helps to lower blood pressure. It’s so healthy that you can eat it several times a day. Use it to make your own salad dressing or to lightly roast vegetables.

Try this recipe: Apple Cider Vinaigrette

7. Berries

Blueberries, blackberries, and raspberries are all rich in flavonoids that help to prevent hypertension and lower blood pressure when it’s high.

Plus, they’re rich in fiber and other nutrients like magnesium and potassium, both of which support healthy blood pressure levels.

Eat berries raw or in smoothies, or even add them to salads.

Try this recipe: Spinach Blueberry Salad

8. Garlic

Research shows that garlic can help reduce blood pressure by boosting levels of nitric oxide. This helps to relax the arteries and decrease the tension within them, lowering blood pressure. (source)

Garlic can be eaten raw, roasted, or cooked into other dishes, but for the best benefit, you need to use actual garlic cloves—not just garlic powder or other seasoning.

Try this recipe: Roasted Garlic Clove Chicken Thighs

7 Foods That Worsen Blood Pressure Problems

Not only is it important to eat foods that lower blood pressure, it’s also essential to avoid foods that can trigger high blood pressure. These are the worst foods for blood pressure health.

Salt

Of course one of the worst foods for blood pressure is table salt. While Himalayan salt and natural salts are healthier options, it’s still best to eat in moderation. The CDC guidelines suggest 1,500 milligrams of sodium daily at most.

Processed Foods

Most processed foods come with extremely high levels of sodium. These include anything from canned goods to frozen pizza to pickles, junk foods, and beyond. Always check labels for sodium content and try to stick to fresh, unprocessed foods.

Restaurant Foods

Much like processed foods, those prepared in restaurants almost always contain more salt than you can taste. Be mindful of restaurant choices, especially if you eat out a lot.

Cured Meats

Whether it’s deli meat, smoked sausage, or bacon, these cured meats all contain high levels of sodium. Instead of relying on these, opt for freshly cooked meats that are prepared with minimal salt.

Sugar

While salt gets a bad rap when it comes to blood pressure, sugar is just as bad. Sugar in processed foods or even homemade desserts can lead to weight gain, which can put added pressure on arteries and worsen blood pressure. This goes for all sweeteners, too, not just cane sugar.

Caffeine

Caffeine from any beverage or food can increase blood pressure because it stimulates the nervous system and constricts blood vessels. If blood pressure is a challenge, consider going exclusively decaf with all beverages.

Alcohol

Blood pressure can also be raised from alcohol, especially if you drink more than one alcoholic beverage at a time. Regular intake of alcohol on a daily or several-times-a-week basis can also contribute to blood pressure problems.

Alcohol can also change gut health and lead to weight problems, which are bad for blood pressure disorders.

9 Supplements To Help Naturally Lower Blood Pressure

supplements for lower blood pressure

In addition to eating foods that help lower blood pressure, and avoiding foods that worsen it, several supplements are backed by research to help reduce blood pressure.

These are the top supplements to try, but remember, always check with your doctor before starting new supplements, especially if you take any medications.

Vitamin D

Having deficient or insufficient levels of vitamin D can lead to blood pressure problems. Optimizing vitamin D levels has been shown by research to improve both systolic and diastolic blood pressure. (source, source)

Folate

Also known as vitamin B9, folate can help to reduce blood pressure in both men and women. It plays a special role in helping to promote normal blood pressure in pregnant women, too.

It’s important to choose a supplemental form that is folate, not folic acid. Folic acid is synthetic and cannot be activated into a usable nutrient by as much as 60 percent of the population.

Choose food-based folate or opt for folinic acid or L-5-MTHF (also referred to as methylfolate), which are more easily absorbed and used.

Magnesium

Magnesium is a mineral that also acts as an electrolyte in the body. It helps to promote healthy muscle function and plays a role in heart health. By helping to keep the body’s fluid levels balanced, it can decrease blood pressure.

Coenzyme Q10

Sometimes shortened to CoQ10, this antioxidant supplement helps cells function properly and helps to prevent oxidative damage.

It can also help to reduce systolic blood pressure by as much as 17 points and diastolic blood pressure by as much as 10.

Potassium

Another mineral that acts as an electrolyte, potassium is essential for healthy fluid balance in the body. When fluid balance is off, more pressure can be put on the arteries.

Potassium helps take the pressure off of artery walls and helps to lower blood pressure.

Garlic

Garlic cloves are a healthy food for blood pressure, but taken in supplement form it can also be beneficial. It can help to lower blood pressure in people who have hypertension, reducing both systolic and diastolic numbers by around 10 points each.

Fish Oil

Omega-3 fatty acids found in fish oil can help to reduce blood pressure and decrease inflammation in the body. High-quality fish oil supplements should include both EPA and DHA.

Nattokinase

A supplement derived from fermented soy, it acts a natural type of blood thinner and is often taken as an alternative to baby aspirin.

It has been shown by some research to decrease blood pressure.

Olive Leaf Extract

A potent antiviral, olive leaf extract also has benefits for reducing blood pressure in those who have hypertension. It can also decrease inflammation and promote a healthy immune system.

Bottom Line

Supplements can be a great way to naturally lower blood pressure, but they must be used with caution. Supplements can interact with other supplements, with prescription and over the counter medications, and with health conditions.

Before choosing and starting a supplement, make sure to check with your healthcare provider to rule out interactions and negative side effects, as well as to get advice on the proper dose.

Do not stop blood pressure or other medications on your own without your doctor’s guidance.

Lifestyle Changes to Lower Blood Pressure

Diet and supplements together can make a huge impact on reducing blood pressure. But there are also important lifestyle factors to consider.

It is important to avoid lifestyle behaviors that can worsen blood pressure. These include smoking cigarettes and drinking caffeine or alcohol regularly. But they can also include not exercising or being active at all and having unhealthy stress levels.

These are the top ways to support healthy blood pressure with lifestyle.

Exercise: Important for many reasons, regular physical activity is essential for promoting low blood pressure. Whether you walk, run, bike, or swim—or anything in between—what’s important is the regularity of it.

Exercising a few times a month won’t cut it. You need to actively participate in something at least three to five times per week. Aim for 30 minutes each time as a good goal to start.

Losing weight: Maintaining or getting to a healthy weight is important for healthy blood pressure. Obesity adds strain to blood vessels and arteries, increasing the risk for hypertension. Even just losing five or 10 pounds to start can improve blood pressure readings.

Stress management: Almost everyone has stress as part of their life, but unhealthy coping can result in blood pressure problems. Learning to reduce stress in a healthy way can help to reduce high blood pressure.

Consider practicing yoga, seeing a therapist, learning to meditate, or getting acupuncture—all research-backed ways to help the body cope with stress.

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benefits of chia seeds
All posts, Nutrition

Chia Seeds: The Tiny Super Food That Packs A Punch

Medically review by Kim Langdon

Chia Seeds Benefits

We've discussed countless "superfoods" on the blog, but perhaps the type of superfood we love the most are the tiny ones that pack a big punch.

Essentially, that's what a super food is - a concentrated source of nutrition.

This often means that big things come in small packages. The chia seed is no exception.

This versatile pantry staple is incredibly easy to fit into your diet, and there's no reason not to.

With growing demand and popularity, you can often find them for a small price at budget food stores and in the bulk section, making it affordable to stay stocked up and healthy.

What are chia seeds?

Chia comes from the Salvia hispanica plant. Chia seeds are sometimes also used medicinally.

They mostly grow in warm climates and are grown for use primarily in Mexico and Guatemala, and have been used in Mayan and Aztec culture for centuries.

What are chia seeds?

The seeds are a small oval or circle shape, often ranging in color from a dark brown to black-grey. You might also come across golden chia seeds or white chia seeds with a lighter shade.

Chia seeds are nearly tasteless. If anything, they have a mildly nutty flavor that pairs well with both sweet and savory foods.

They were once more popular in Chia Pets, a novelty at-home "garden" which sprouted the chia seeds and resembled hair on a head. Remember those?

Nowadays, these seeds are common additions to smoothies, yogurt bowls, toast, salads, and baked goods. But hey... if you're still rocking the Chia Pet, good on you!

Fun fact: Chia also means "strength."

The benefits of chia seeds

benefits of chia seeds

What's so good about this little seed anyway? Well, let's break it down. First, let's look at the nutritional properties of chia seeds, ounce for ounce.

Calories: 137

Carbohydrates: 12.3 g

Fibre: 10.6 g

Fat: 8.6 g

Protein: 4.4 g

Calcium: 177 mg

 Phosphorus: 265 mg

Potassium: 44.8 mg

Zinc: 1.0 mg

Copper: 0.1

Manganese: 0.6 mg

... plus 4,915 mg of omega-3 fatty acids! Just from this, we know chia seeds are an incredible source of fiber.

It's net carbs come in around 2 grams per servings, making them an awesome addition to any diet from plant-based to keto.

It's jam-packed with healthy fats, plant protein, and important minerals.

What's not to love?

1. They're great for digestion

A single serving of chia seeds can give you all the fiber you need in a day.

Fiber aids digestion in big ways, and without it, it's easy to get backed up. In fact, chia seeds can act as a gentle, all-natural laxative if you need it.

Getting in your daily dose of chia can help keep you regular which is a great indication of being healthy overall.

2. They can help you lose weight

Two of the most essential components for weight loss are fiber and protein.

A balance of the two helps you stay full and stave off hunger in between meals, helping you stick to a sustainable calorie deficit without feeling hungry, or worse - hangry.

Chia seeds are an incredible source of both. The fibrous seeds gel up after eating, naturally taking up a bit more space in the gut while digesting slowly and steadily.

This powerful seed is also a complete plant protein which means it contains all of the essential amino acids.

That way, you can get those gains with a little less meat.

They can also help to stabilize blood sugar which means you won't experience the spikes and drops that lead to cravings and hunger before your next meal.

3. They aid in good bone health

Have you heard the myth that people who don't eat dairy don't get enough calcium?

Clearly, whoever is spreading these rumors isn't familiar with chia seeds! Per ounce, chia seeds contain 179 mg of calcium which equates to 13% of the recommended daily value.

Calcium is important not only for developing bodies but for maintaining strong and stable bones, reducing the risk of osteoporosis.

4. They're loaded with antioxidants

Antioxidants are one of the main reasons a healthy diet should include plenty of fruits and veggies loaded with micronutrients.

Most colorful foods have high antioxidant content, but so do chia seeds!

These antioxidants act as a natural preservative for chia seeds' fatty acids so they don't go rancid. You don't get those good benefits from rancid fats.

Not only do chia seeds have a long shelf life and built-in nutrient preservation; these antioxidants also help fight free radicals in the body which keeps your body in natural detox mode while warding off disease like cancer.

5. They help balance essential fatty acids

Everyone needs a balance of both omega-3 fatty acids and omega-6 fatty acids. The unfortunate reality with the Standard American Diet is that our ratio is way out of whack!

Ideally, we have a 1:1 ratio, but processed foods, refined oils, conventional meat, and dairy have many people with far more omega-6 fatty acids than omega-3s.

One ounce of chia seeds provides approximately as many essential fatty acids as two servings of salmon.

Considering the daily recommendation for omega-3s is about four grams, you can easily get your fill with less than an ounce of chia.

6. They're great for the gut

If you put chia seeds in water, you'll notice that after an hour or two, they begin to gel up. This is why chia pudding and chia eggs (more on that, next) are a thing!

Unsurprisingly, they act roughly the same way in the stomach. When you eat chia seeds, they end up expanding in the gut. It might sound uncomfortable, but it's actually quite beneficial.

This is due to their soluble fiber content which makes chia seeds a fantastic source of prebiotics.

In short, you need prebiotics for probiotics to be effective. Thus, chia seeds are great for managing healthy gut flora.

7. They can reduce systemic inflammation

One of the driving factors of systemic inflammation - which can exacerbate or cause autoimmune flares and increase gut permeability or "leaky gut" - is the imbalance of omega-3 fatty acids and omega-6 fatty acids.

A healthy diet overall (and one that includes chia seeds) can reduce inflammation, chronic pain, and uncomfortable bloating by addressing the core issues.

8. They're a natural energy booster

Chia seeds are a nearly perfect food. With a strong and mighty blend of slow carbs, healthy fats, plant protein, and fiber, these seeds offer up an amazing boost.

Not only will they give you a quick jolt - this energy is sustainable.

Have a scoop before a workout for stronger lifts and faster runs, or use them as an afternoon pick-me-up when the office starts to get you down.

How to use chia seeds

How to use chia seeds

Chia seeds are wildly versatile. They're good on their own in many ways, but there are so many fun recipes to use them in.

Sometimes, they're just a nice add-in while other times, it's really the shining star of the dish. If you're looking to get more chia seeds in your diet for the fantastic benefits, here are a few recommendations.

1. Add them to your smoothie. You can mix them in after you're done blending, or you can toss in 1-3 tablespoons prior to blending. The latter option can improve the thickness of your smoothie as the seeds will gel upon being exposed to liquid.

2. Make chia pudding. Because chia seeds naturally gel, they make a great pudding. To make chia pudding, simple soak 3-5 tablespoons of chia seeds overnight in your milk or dairy-free milk alternative of choice. You can add in your favorite powders and other seeds like flax or hemp here.

In the morning, it will be a thick and decadent breakfast treat. Best of all, you can customize it to your taste. Use ground chia seeds for the same effect if you don't like the texture of them whole. Top the final product off with nut butter, fruit, and whatever else you like.

3. Use them as an alternative to eggs. This is a great tip for those who don't eat eggs! Mixing one tablespoon of chia seeds with two tablespoons of water and letting it gel makes an egg substitute suitable for baking. It acts as a binder, and it actually does a great job of it (while adding some extra nutrition!).

4. Add them to your oatmeal. Chia seeds give a hot bowl of oats an awesome crunch and some added benefit. Like with chia pudding, you can also add a scoop to your overnight oats for a thicker result as the mixture sets overnight - it's a tasty porridge and pudding fusion.

5. Top your yogurt with chia seeds. Both sweet yogurt creations and savory yogurt bowls are made better with the addition of chia seeds. It's a great way to boost your breakfast or your snack time.

6. Add it to water or juice. If you want a digestion boost and natural energy drink, just add 1-2 tablespoons to juice or water. Let it sit for about an hour until the chia seeds are gelled and enjoy your drink. This only works if you enjoy the texture of the seeds!

7. Sprinkle them on your fruit or veggies. Chia seeds give apples and bananas a great crunch, especially paired with nut butter. They're also a fantastic replacement for nuts or seeds on a fresh green salad... and doubly fibrous!

8. Make a super seed blend. Combine your chia seeds with flaxseeds, hemp seeds, buckwheat, popped amaranth, or your favorite crunchy superfoods for a "super seed" blend. I love having this handy for an easy topping in my oatmeal and yogurt bowls.

How to store chia seeds

How to store chia seeds

Considering chia seeds have such a high antioxidant complex, they have a very long shelf life. In fact, you can keep them for years without replacing them or even needing to refrigerate them.

While you can keep them in the refrigerator without impacting nutrition, you can easily store them in a cool, dry place. Just make sure to pack them in an airtight container.

I like to store mine in a mason jar in the pantry, away from light and temperature fluctuations.

We hope you learned a ton about this wonderful little seed today, and you're inspired to add a bit more chia to your diet. Enjoy its versatility, benefits, and endless possibilities!

This article was fact checked for accuracy by Dr. Kim Langdon, MD. As always, this is not personal medical advice and we recommend that you talk with your doctor.

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The Benefits of Chia Seeds & How to Use Them

References

1. Ayerza R, Coates W. Chia seeds: new source of omega-3 fatty acids, natural antioxidants, and dietetic fiber. Southwest Center for Natural Products Research & Commercialization. Tucson: Office of Arid Lands Studies; 2001.

2. Bresson JL, Flynn A, Heinonen M, et al. Opinion on the safety of Chia seeds (Salvia hispanica L.) and ground whole Chia seeds, as a food ingredient. J Eur Food Safety Authority. 2009;996:1–26.

3. Ixtaina VY, Nolasco SM, Tomas MC. Physical properties of chia (Salvia hispanica L.) seeds. Ind Crop Prod. 2008;28(3):286–293. doi: 10.1016/j.indcrop.2008.03.009.

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