It's harvest time, and by eating what's in season locally, people can reduce the carbon pollution caused by trucking food long distances.
That's easy to do when farmers markets are open. But it can be more challenging in the dead of winter, especially in cold regions.
So Brooke Knisley of Alternative Roots Farm in Minnesota encourages her customers to do what their ancestors did: preserve food now to enjoy later.
"Items like berries, peppers, are super easy to freeze," she says.
And root vegetables can be kept in a cool pantry.
"We installed a new large walk-in cooler system where we can store our apples and other winter storage crops – squash, onions, garlic – late into the winter," Knisley says.
She provides those items to her customers, along with canned foods and greens that she grows in a passive solar greenhouse.
She says local farmers may offer more in winter than you realize. And talking to a farmer is also a chance to learn about their growing methods.
"Don't be afraid to connect with your farmers in a deeper way or reach out to them at a point in the season to find out what they might have," Knisley says. "So just rethinking what eating in season means and how you can integrate that into your life."
Reposted with permission from Yale Climate Connections.
Frozen vegetables are always a good idea — but they're a real lifesaver when you have a new baby.
You've got the baby's meal plan covered (not much variety there!) but what about you? Even if you used to be a meticulous meal planner and prepper, sitting down to map out a week's worth of food — and finding a few free hours to shop and cook — can be hard as a new parent. Like, surprisingly hard.
But frozen veggies can help. You can stock up on big bags and stash them away without worrying they're gonna go bad before you can use them. And since they're already fully prepped, you don't have to waste precious minutes washing, peeling, or chopping.
Then when you find yourself with a block of free time (the baby is taking an awesome nap and you've already showered and it's not a laundry day!), the veggies are waiting for you to hit the ground running.
Except, what do you make?
Turns out, frozen vegetables are good for way more than throwing into the occasional stir-fry. Here are 12 easy, delicious ways to incorporate them into make-ahead meals that'll keep you nourished for days.
Do a Roast Veggie Tray
Surprise: You can totally roast frozen veggies — and they don't even need to be thawed first.
Spread the veggies evenly on a baking sheet, drizzle with olive oil and your favorite seasonings, and bake them in a hot oven until soft and caramelized.
"A high heat, like 425°F (220°C), will help evaporate any condensation while they cook," says Amanda Frederickson, author of Simple Beautiful Food and a mom of two.
Use the finished product in grain bowls or omelets, tossed into pasta dishes, or as a simple side for chicken or fish.
Make a Kitchen-Sink Soup
Practically any mixture of veggies and protein becomes delicious and satisfying when simmered in a flavorful broth.
Try:
- shredded rotisserie chicken, frozen carrots and peas, and broken spaghetti in chicken broth
- diced frozen butternut squash, chickpeas, and brown rice in veggie broth
- premade mini meatballs and frozen spinach in beef broth
Toss Veggies Into a Quiche
Quiches are new parents' BFFs: They're easy to make (just mix, pour, and bake), packed with protein, and last for days in the fridge.
Best of all, they're delicious with just about any veggie, says Frances Largeman-Roth, RDN, author of "Smoothies and Juices: Prevention Healing Kitchen" and mom of three.
Try folding in thawed frozen artichoke hearts or peas.
Try Veggie Fried Rice
That leftover white rice from the Chinese takeout you've been living off of? You can turn it into a killer main dish.
Sauté a cup of mixed frozen veggies with sesame oil and a splash of soy sauce and add a few beaten eggs, then fold in the rice. Let it cook on medium-high in a flat layer to let the bottom of the rice get a little browned, then stir and repeat a few times until the entire mixture is heated through and you've got plenty of crispy bits.
Power Up Quesadillas With Sweet Potatoes
Baking a whole sweet potato takes an hour, but you can sauté frozen, cubed sweet potatoes in a matter of minutes.
Cook up a package with Tex Mex-inspired seasonings like cumin and chili powder, then add them to quesadillas throughout the week, Largeman-Roth recommends.
Make Veggie Smoothie Packs
You probably already use frozen fruit for your smoothies, so why not toss a handful of veg in there?
"Adding frozen spinach or cauliflower is a great way to add a ton of nutrients to smoothies," says Frederickson. (And since the flavor is pretty neutral, you won't taste them.)
Make individual smoothie packs by filling plastic zip baggies each with:
- 1 diced banana
- 1/2 cup chopped frozen fruit (like berries or mango)
- 1/2 cup chopped frozen veggies
- a generous spoonful of nut butter
When you're ready to drink, just dump the ingredients into a blender with your milk of choice.
Sauté a Batch of Garlicky Greens
Spinach, kale, or collards all work here. Add a generous glug of olive oil and plenty of chopped garlic, plus a pinch of red pepper flakes if you like some heat.
Use these greens as a side dish for anything, stuff them into omelets, or pile them onto a baked potato and top with shredded cheese.
Make Taco Filling (That’s Good for More Than Just Tacos)
Those frozen Southwestern veggie blends with corn and bell pepper? They're awesome sautéed up with canned black beans, garlic, and some cumin or smoked paprika.
Make a big batch for stuffing into tortillas, stirring into scrambled eggs, or sprinkling on top of tortilla chips for healthy-ish nachos.
Make Broccoli Pesto for Pasta
Just because you don't have fresh basil on hand doesn't mean you can't have pesto.
Toss a cup of frozen thawed broccoli in the food processor with garlic, Parmesan, pine nuts or walnuts, and olive oil, and pulse to make a thick, pesto-like sauce that's ready for pasta whenever you are.
Add Frozen Spinach to Lasagna
Lasagna's the ultimate make-a-big-batch-and-freeze-for-later meal, and folding spinach into the cheese mixture is an easy way to get a serving of veggies.
To keep the lasagna from getting watery, sauté the spinach and squeeze out the excess liquid before adding it to the cheese, Frederickson recommends.
Do a Choose-Your-Own-Adventure Veggie Curry
It's easier to make than you think — and you can adapt it to whatever you have on hand.
Sauté a package of mixed frozen vegetables until softened, then add red or green Thai curry paste (to taste) along with a can of coconut milk (add a splash of water or broth if the mixture seems thick).
Fold in any protein you'd like — cubed tofu, thawed frozen shrimp, or chicken breast cut into thin strips — and simmer until cooked.
Two Words: Grilled Cheese
Because sometimes you're not into making a big batch and just need to eat ASAP. A handful of veggies turns a buttery cheese sandwich into something sorta virtuous while only tacking a few minutes onto your total prep time.
Try diced cauliflower or broccoli florets with cheddar, spinach with mozzarella, or artichokes with goat cheese. Or if all you have on hand is green beans and plain old American cheese slices, go with that. It's all good.
Reposted with permission from Healthline. For detailed source information, please view the original article on Healthline.
Best Period Underwear of 2022: 6 Sustainable Options
Switching to period panties doesn't have to be messy.
When your time of the month comes unexpectedly and you have to rush to the store, tampons, pads and panty liners are the majority of what you traditionally find when looking in the menstrual hygiene aisle. Recently, period underwear has risen in popularity to prevent the unnecessary waste that comes from using these products.
Period panties are a newer form of menstrual care that can both replace the need for disposable hygiene products and be a solution for preventing messy leaks. They're an ecologically smart alternative to single-use period products and a great long-term investment for those who want a more comfortable and easier menstrual solution.
Every person and menstrual cycle is unique. In this article, we'll explain the benefits of period underwear and help you find what type of underwear is perfect for you.
Best Period Panties: Our Recommendations
- Best Overall: Thinx Hiphugger Menstrual Underwear
- Best Leak Protection: Proof Leakproof Hipster Underwear
- Best 100% Cotton: Cora Period Underwear
- Best High-Absorbency Underwear: 4period High Absorbency Period Panties
- Best for Teens: Thinx BTWN Teen Period Underwear
- Best Budget Option: Goat Union Overnight Period Underwear
Each product featured here has been independently selected by the writer. Learn more about our review methodology here. If you make a purchase using the links included, we may earn a commission.
Why Switch to Period Underwear?
Designed to feel and look like regular underwear, period panties are a reusable menstrual product made to be worn longer than single-use period products. These undies can hold the equivalent of anything from one to five full-sized regular tampons.
Traditional tampons and pads are recommended by the FDA to only be worn for four to eight hours because of the risk of toxic shock syndrome or a yeast infection. When used correctly, period panties can be worn for up to 24 hours without leaks, odors or discomfort.
Not only do they have to be changed less often, but they also come in handy when you're expecting your cycle to start and you want to be prepared. Instead of a late-night run to the drugstore, you can count on having your washable, re-wearable panties ready to go when you need them most.
Besides the physical comfort and ease of period panties, this underwear is a great solution to the high number of menstrual products ending up in landfills. The average person who menstruates uses around 11,000 disposable period products in their lifetime. And it's not just the products themselves — there's usually an extra layer or two of plastic wrapped around the items for sanitation that gets discarded.
Although menstrual hygiene products are all but necessary, the waste that comes with them doesn't have to be. Period panties can be reused for up to 2 years, making them a viable solution compared to traditional hygiene products.
Full Reviews of Our Top Picks
When choosing our top recommended period underwear, we looked at factors including:
- Materials: Safe and quality fabrics ensure breathability and effectiveness for your panties. Each product below contains nontoxic materials and uses fabrics to make customers as comfortable as possible.
- Absorbency: Ranging from very light days to a heavier flow, we have you covered for every type of absorbency level. You can rest assured you'll be able to change your menstruation products less often and without hassle.
- Leak protection: Say goodbye to misaligned pads and accidental tampon leaks. Period panties move with you and provide leak protection with multiple absorbent layers and inner-thigh seals.
- Inclusive marketing: We want to celebrate companies that celebrate you. Each brand below promotes an inclusive and diverse market to ensure a comfortable menstruation cycle for everyone.
- Customer reviews: With each menstrual product recommendation, we take into consideration what previous customers have to say to ensure your future satisfaction.
Best Overall: Thinx Hiphugger Menstrual Underwear
Thinx
Thinx Hiphugger Menstrual Underwear is our top pick for the best period underwear because of its popularity, absorbency, comfort and stylish features. Thinx is one of the most well-known and respected period underwear companies on the market, and its products feel identical to regular underwear.
The Hiphugger Menstrual Underwear binds to the body comfortably and securely with its built-in leak protection. As your flow is contained, it also provides a leak-resistant moisture barrier to keep you feeling dry even during the most active part of your cycle. These panties can hold up to 5.5 teaspoons, which is equivalent to three tampons. Once full, simply machine wash with cold water, then hang them to dry before reusing.
Customer Rating: 4.5 out of 5 stars with over 1,500 Amazon ratings
Standout Review: "Absolutely amazing. I bought a few pairs and I wore these and these alone (no pads or tampons) for my entire period. I was super comfy and never had a leak. Pay attention to the absorbency level and make sure you are getting the super absorbent for heavy flow days." — Mom Skills Blog via Amazon
Why Buy: These period panties feature a patented absorbency design and come in a variety of colors. The Hiphugger Menstrual Underwear is Thinx's best-selling pair of panties and are certified according to Standard 100 by OEKO-TEX®️.
Best Leak Protection: Proof Leakproof Hipster Underwear
Proof
Proof Leakproof Hipster Underwear is the ultimate choice for preventing leakage on heavy days. These period panties have multiple layers and incorporate the company's proprietary Leak-Loc technology that draws moisture away from the body. They're also designed to provide extended coverage, so you can sleep without the worry of waking up in the middle of the night to change.
Made of cotton, polyester and nylon, this sleek-feeling underwear comes in black and sand colors and can hold up to five tampons' worth of fluid. Proof also sells underwear designed to handle other types of leaks, including bladder leaks, sweat and postpartum leaks.
Customer Rating: 4.8 out of 5 stars with about 25 ratings on Proof's website
Standout Review: "One thing I was worried about was feeling hot, but they are so breathable and comfortable I forgot I was even on my period. I was also worried it would be gross, but rinsing them out, I was more just impressed with how much they held. There's no odor and, amazingly, I felt dry all day. Absolutely the best way to period." — Artamisha Y. via Proof's website
Why Buy: Proof is HSA/FSA approved and has a large range of options for every size and absorbency level. The Proof website even contains a quiz to properly find your perfect underwear match.Best 100% Cotton: Cora Period Underwear
Cora
Cora was started with the intent to help people with menstrual cycles around the world and relieve them of the stigmatized shame they may feel when it comes to periods. The 100% cotton Cora Period Underwear includes transparently sourced materials that make it perfect for period protection, especially for those who are UTI-prone or have sensitive skin.
This breathable underwear can absorb the equivalent of three tampons or 95 milliliters and features an ultra-soft waistband. The bikini-style panties provide full coverage and a moisture-wicking core to keep you dry and comfortable throughout the day. They're preferable for light to medium flows and can be used alongside other period products like a menstrual cup for extra protection.
Customer Rating: 4.3 out of 5 stars with over 90 Amazon ratings
Standout Review: "I ordered these again after receiving my first pair. They're comfortable, not really thick and not unpleasant to have on thought the whole day. [I] used these on my heavy days no problem. I like using a cup but sometimes can't be bothered with it early in the morning; that's where these undies step in. I say get them." — A via Amazon
Why Buy: This bikini underwear contains only nontoxic, OEKO-TEX certified cotton to provide comfortable menstrual support for the most sensitive skin. A portion of every purchase helps Cora provide period hygiene products and health education to children and teens around the world.Best High-Absorbency Underwear: 4period High Absorbency Period Panties
4period
Made with bamboo-derived fabric and spandex, the 4period High Absorbency Period Panties are able to hold 50 milliliters of fluid (the equivalent of four super plus tampons). These super-absorbent undies are designed to protect in all the right places; they're lined with front and high-back absorbent layers, which make them suitable for tossing and turning at night.
With sizes ranging from small to 3XL, these full-coverage undies offer breathable and moisture-wicking leak protection for all shapes and sizes. The viscose bamboo fabric and high-absorbency liners can easily be machine washed. You can purchase a single pair of underwear or a five-pack for use every weekday.
Customer Rating: 4.4 out of 5 stars with over 2,500 Amazon ratings
Standout Review: "I've used these for a few months now and they are great. There are no leaks or smells. They are easy to clean. I will definitely be ordering more." — S Henneke via Amazon
Why Buy: This underwear includes nontoxic materials and is free of PFAs, which can be irritating to sensitive skin. 4period is diverse in its products, with period underwear available in every style of cut as well as a wide range of sizing options.Best for Teens: Thinx BTWN Teen Period Underwear
Thinx
Starting your cycle can be daunting at first, but with the help of Thinx BTWN Teen Period Underwear, teens can feel comfortable and secure. These period undies are specifically designed for developing bodies, so they come in smaller proportions for a perfect fit and to prevent leakage.
The teen period underwear comes in a range of colors and styles, including bikini, briefs and boyshorts. Each pair is made with organic cotton and can hold the equivalent of four to five tampons. Machine washable, tagless and odor-controlled, these period undies will provide reliable yet comfortable protection to make sure your teen is always prepared.
Customer Rating: 4.6 out of 5 stars with about 800 Amazon ratings
Standout Review: "My daughter is 12 and started her period a few months ago. She is also a competitive cheerleader, and wearing a thick pad wasn't really an option. She wasn't comfortable wearing a tampon… I bought these, and my daughter … said they fit so nice, are comfortable and it doesn't feel like she is wearing a 'diaper.'" — N. Coombs via Amazon
Why Buy: Certified to OEKO-TEX Standard 100, you don't have to worry about harmful substances or unsustainable production when purchasing this product. Plus, if Thinx period underwear isn't for you after two months of wearing, you can get a full refund.Best Budget Option: Goat Union Overnight Period Underwear
Goat Union
If you're looking to try period underwear but aren't ready to invest money into a pair you don't know if you'll like, Goat Union Overnight Period Underwear will give you the best bang for your buck. This underwear offers high absorbency, leak protection and comes at an affordable price.
The full-coverage briefs can hold three to four tampons' worth and are made with 95% bamboo viscose. They're soft, smooth and have a high-waisted design that offers full coverage from front to rear in order to ease your mind while you sleep at night. Replace the need for single-use products and try these affordable period panties to see if period underwear is right for you.
Customer Rating: 4.3 out of 5 stars with over 200 Amazon ratings
Standout Review: "Upped my underwear game in the past year, since it protects a pretty delicate area of the body. Adding a few absorbent styles was one of the best decisions I've ever made, and this pair is in my top two! Fits me exactly as expected (I struggle with waistbands staying up since my middle is bigger than my bottom) and is really comfortable." — Amber M via Amazon
Why Buy: Goat Union's fabric has been tested for harmful substances and has been certified safe and sustainable by OEKO-TEX. The padded underwear can be used alone or as backup protection with other menstrual products. It can also be used for postpartum leaks and incontinence issues.
Caring for Your Period Panties
Once you're done with your period underwear for the day, rinse them with cold water. If the period underwear is machine-washable (some are not, so be sure to check your pair), place them in a washable mesh bag and throw them on a delicate or gentle cycle with cold water. Try to use a mild laundry detergent and never use softener or bleach, since these can deteriorate the absorbency layers.
If you want to help your period underwear last even longer, try to hand-wash them to help the fabric's integrity. Once your underwear is washed, make sure to always hang them to dry (putting them in the dryer can shrink and distort the materials).
Period panties are usually designed to be stain-resistant and odor-free, but if you're looking for extra care, you can always use natural remedies such as applying white vinegar or lemon juice directly to the desired area before washing.
Frequently Asked Questions: Period Underwear
Does period underwear really work?
Yes, period underwear really works. These products are made with multiple protective layers to replace traditional single-use menstrual products like tampons, liners and pads and to make you more comfortable during your menstrual cycle. They can be worn during the day, overnight or as backup protection.
Can you wear period underwear all day?
Much like tampons and pads, how long you can wear menstrual underwear depends on the product's absorbency level and your flow. For lighter days, you can typically wear a single pair for a full day. When it comes to heavier days, make sure to use high-absorbency panties to get the most out of each pair and prevent the need to change mid-day.
Can you leak with period underwear?
Like all menstrual products, period panties have a max absorbency amount but usually can withstand much more than the average tampon or pad. Most period panties hold at least two times more than tampons. Some period underwear, such as Proof's Leakproof Hipster Underwear, contains barriers to prevent leaking even if the absorbent layer is completely full.
Can you wear period underwear without a pad?
Period underwear can easily be worn alone. Just ensure you purchase the correct absorbency level according to your flow. Made with moisture-wicking barriers, absorbency layers and leak-proof seals, you can count on period panties to keep you comfortable and protected without the bulky feeling of a pad. However, you can also use them alongside your usual menstrual products if desired.
Since ancient times, herbs have been used as natural treatments for various illnesses, including viral infections.
Due to their concentration of potent plant compounds, many herbs help fight viruses and are favored by practitioners of natural medicine.
At the same time, the benefits of some herbs are only supported by limited human research, so you should take them with a grain of salt.
Here are 15 herbs with powerful antiviral activity.
1. Oregano
Oregano is a popular herb in the mint family that's known for its impressive medicinal qualities. Its plant compounds, which include carvacrol, offer antiviral properties.
In a test-tube study, both oregano oil and isolated carvacrol reduced the activity of murine norovirus (MNV) within 15 minutes of exposure (1Trusted Source).
MNV is highly contagious and the primary cause of stomach flu in humans. It is very similar to human norovirus and used in scientific studies because human norovirus is notoriously difficult to grow in laboratory settings (2Trusted Source).
Oregano oil and carvacrol have also been shown to exhibit antiviral activity against herpes simplex virus type-1 (HSV-1); rotavirus, a common cause of diarrhea in infants and children; and respiratory syncytial virus (RSV), which causes respiratory infections (3Trusted Source, 4Trusted Source, 5Trusted Source).
2. Sage
Also a member of the mint family, sage is an aromatic herb that has long been used in traditional medicine to treat viral infections (6Trusted Source).
The antiviral properties of sage are mostly attributed to compounds called safficinolide and sage one, which are found in the leaves and stem of the plant (7Trusted Source).
Test-tube research indicates that this herb may fight human immunodeficiency virus type 1 (HIV-1), which can lead to AIDS. In one study, sage extract significantly inhibited HIV activity by preventing the virus from entering target cells (8Trusted Source).
Sage has also been shown to combat HSV-1 and Indiana vesiculovirus, which infects farm animals like horses, cows, and pigs (9, 10).
3. Basil
Many types of basil, including the sweet and holy varieties, may fight certain viral infections.
For example, one test-tube study found that sweet basil extracts, including compounds like apigenin and ursolic acid, exhibited potent effects against herpes viruses, hepatitis B, and enterovirus (11Trusted Source).
Holy basil, also known as tulsi, has been shown to increase immunity, which may help fight viral infections.
In a 4-week study in 24 healthy adults, supplementing with 300 mg of holy basil extract significantly increased levels of helper T cells and natural killer cells, both of which are immune cells that help protect and defend your body from viral infections (12Trusted Source).
4. Fennel
Fennel is a licorice-flavored plant that may fight certain viruses.
A test-tube study showed that fennel extract exhibited strong antiviral effects against herpes viruses and parainfluenza type-3 (PI-3), which causes respiratory infections in cattle (13Trusted Source).
What's more, trans-anethole, the main component of fennel essential oil, has demonstrated powerful antiviral effects against herpes viruses (14Trusted Source).
According to animal research, fennel may also boost your immune system and decrease inflammation, which may likewise help combat viral infections (15Trusted Source).
5. Garlic
Garlic is a popular natural remedy for a wide array of conditions, including viral infections.
In a study in 23 adults with warts caused by human papillomavirus (HPV), applying garlic extract to affected areas twice daily eliminated the warts in all of them after 1–2 weeks (16, 17Trusted Source).
Additionally, older test-tube studies note that garlic may have antiviral activity against influenza A and B, HIV, HSV-1, viral pneumonia, and rhinovirus, which causes the common cold. However, current research is lacking (18Trusted Source).
Animal and test-tube studies indicate that garlic enhances immune system response by stimulating protective immune cells, which may safeguard against viral infections (19Trusted Source).
6. Lemon Balm
Lemon balm is a lemony plant that's commonly used in teas and seasonings. It's also celebrated for its medicinal qualities.
Lemon balm extract is a concentrated source of potent essential oils and plant compounds that have antiviral activity (20Trusted Source).
Test-tube research has shown that it has antiviral effects against avian influenza (bird flu), herpes viruses, HIV-1, and enterovirus 71, which can cause severe infections in infants and children (8Trusted Source, 20Trusted Source, 21Trusted Source, 22Trusted Source, 23Trusted Source).
7. Peppermint
Peppermint is known to have powerful antiviral qualities and commonly added to teas, extracts, and tinctures meant to naturally treat viral infections.
Its leaves and essential oils contain active components, including menthol and rosmarinic acid, which have antiviral and anti-inflammatory activity (24Trusted Source).
In a test-tube study, peppermint-leaf extract exhibited potent antiviral activity against respiratory syncytial virus (RSV) and significantly decreased levels of inflammatory compounds (25Trusted Source).
8. Rosemary
Rosemary is frequently used in cooking but likewise has therapeutic applications due to its numerous plant compounds, including oleanolic acid (26Trusted Source).
Oleanolic acid has displayed antiviral activity against herpes viruses, HIV, influenza, and hepatitis in animal and test-tube studies (27Trusted Source).
Plus, rosemary extract has demonstrated antiviral effects against herpes viruses and hepatitis A, which affects the liver (28Trusted Source, 29Trusted Source).
9. Echinacea
Echinacea is one of the most popularly used ingredients in herbal medicine due to its impressive health-promoting properties. Many parts of the plant, including its flowers, leaves, and roots, are used for natural remedies.
In fact, Echinacea purpurea, a variety that produces cone-shaped flowers, was used by Native Americans to treat a wide array of conditions, including viral infections (30Trusted Source).
Several test-tube studies suggest that certain varieties of echinacea, including E. pallida, E. angustifolia, and E. purpurea, are particularly effective at fighting viral infections like herpes and influenza (31Trusted Source).
Notably, E. purpurea is thought to have immune-boosting effects as well, making it particularly useful for treating viral infections (30Trusted Source).
10. Sambucus
Sambucus is a family of plants also called elder. Elderberries are made into a variety of products, such as elixirs and pills, that are used to naturally treat viral infections like the flu and common cold.
A study in mice determined that concentrated elderberry juice suppressed influenza virus replication and stimulated immune system response (32Trusted Source).
What's more, in a review of 4 studies in 180 people, elderberry supplements were found to substantially reduce upper respiratory symptoms caused by viral infections (33Trusted Source).
11. Licorice
Licorice has been used in traditional Chinese medicine and other natural practices for centuries.
Glycyrrhizin, liquiritigenin, and glabridin are just some of the active substances in licorice that have powerful antiviral properties (34Trusted Source).
Test-tube studies demonstrate that licorice root extract is effective against HIV, RSV, herpes viruses, and severe acute respiratory syndrome-related coronavirus (SARS-CoV), which causes a serious type of pneumonia (35Trusted Source, 36Trusted Source, 37Trusted Source).
12. Astragalus
Astragalus is a flowering herb popular in traditional Chinese medicine. It boasts Astragalus polysaccharide (APS), which has significant immune-enhancing and antiviral qualities (38Trusted Source).
Test-tube and animal studies show that astragalus combats herpes viruses, hepatitis C, and avian influenza H9 virus (39Trusted Source, 40Trusted Source, 41Trusted Source, 42Trusted Source).
Plus, test-tube studies suggest that APS may protect human astrocyte cells, the most abundant type of cell in the central nervous system, from infection with herpes (38Trusted Source).
13. Ginger
Ginger products, such as elixirs, teas, and lozenges, are popular natural remedies — and for good reason. Ginger has been shown to have impressive antiviral activity thanks to its high concentration of potent plant compounds.
Test-tube research demonstrates that ginger extract has antiviral effects against avian influenza, RSV, and feline calicivirus (FCV), which is comparable to human norovirus (43Trusted Source, 44Trusted Source, 45Trusted Source)
Additionally, specific compounds in ginger, such as gingerols and zingerone, have been found to inhibit viral replication and prevent viruses from entering host cells (46Trusted Source).
14. Ginseng
Ginseng, which can be found in Korean and American varieties, is the root of plants in the Panax family. Long used in traditional Chinese medicine, it has been shown to be particularly effective at fighting viruses.
In animal and test-tube studies, Korean red ginseng extract has exhibited significant effects against RSV, herpes viruses, and hepatitis A (47Trusted Source, 48Trusted Source, 49Trusted Source).
Plus, compounds in ginseng called ginsenosides have antiviral effects against hepatitis B, norovirus, and coxsackieviruses, which are associated with several serious diseases — including an infection of the brain called meningoencephalitis (49Trusted Source).
15. Dandelion
Dandelions are widely regarded as weeds but have been studied for multiple medicinal properties, including potential antiviral effects.
Test-tube research indicates that dandelion may combat hepatitis B, HIV, and influenza (50Trusted Source, 51Trusted Source, 52Trusted Source).
Moreover, one test-tube study noted that dandelion extract inhibited the replication of dengue, a mosquito-borne virus that causes dengue fever. This disease, which can be fatal, triggers symptoms like high fever, vomiting, and muscle pain (53Trusted Source, 54Trusted Source).
The Bottom Line
Herbs have been used as natural remedies since ancient times.
Common kitchen herbs, such as basil, sage, and oregano, as well as lesser-known herbs like astragalus and sambucus, have powerful antiviral effects against numerous viruses that cause infections in humans.
It's easy to add these powerful herbs to your diet by using them in your favorite recipes or making them into teas.
However, keep in mind that most research has been conducted in test tubes and animals using concentrated extracts. Therefore, it's unclear whether small doses of these herbs would have the same effects.
If you decide to supplement with extracts, tinctures, or other herbal products, consult your healthcare provider to ensure safe usage.
Reposted with permission from our media associate Healthline.
By SaVanna Shoemaker, MS, RDN, LD
An Important Note
No supplement, diet, or lifestyle modification — aside from social distancing and practicing proper hygiene — can protect you from developing COVID-19.
The strategies outlined below may boost your immune health, but they don't protect specifically against COVID-19.
If you want to boost your immune health, you may wonder how to help your body fight off illnesses.
While bolstering your immunity is easier said than done, several dietary and lifestyle changes may strengthen your body's natural defenses and help you fight harmful pathogens, or disease-causing organisms.
Here are 9 tips to strengthen your immunity naturally.
1. Get Enough Sleep
Sleep and immunity are closely tied.
In fact, inadequate or poor quality sleep is linked to a higher susceptibility to sickness.
In a study in 164 healthy adults, those who slept fewer than 6 hours each night were more likely to catch a cold than those who slept 6 hours or more each night.
Getting adequate rest may strengthen your natural immunity. Also, you may sleep more when sick to allow your immune system to better fight the illness.
Adults should aim to get 7 or more hours of sleep each night, while teens need 8–10 hours and younger children and infants up to 14 hours.
If you're having trouble sleeping, try limiting screen time for an hour before bed, as the blue light emitted from your phone, TV, and computer may disrupt your circadian rhythm, or your body's natural wake-sleep cycle.
Other sleep hygiene tips include sleeping in a completely dark room or using a sleep mask, going to bed at the same time every night, and exercising regularly.
Summary
Inadequate sleep may increase your risk of getting sick. Most adults should get at least 7 hours of sleep per night.
2. Eat More Whole Plant Foods
Whole plant foods like fruits, vegetables, nuts, seeds, and legumes are rich in nutrients and antioxidants that may give you an upper hand against harmful pathogens.
The antioxidants in these foods help decrease inflammation by combatting unstable compounds called free radicals, which can cause inflammation when they build up in your body in high levels.
Chronic inflammation is linked to numerous health conditions, including heart disease, Alzheimer's, and certain cancers.
Meanwhile, the fiber in plant foods feeds your gut microbiome, or the community of healthy bacteria in your gut. A robust gut microbiome can improve your immunity and help keep harmful pathogens from entering your body via your digestive tract.
Furthermore, fruits and vegetables are rich in nutrients like vitamin C, which may reduce the duration of the common cold.
Summary
Several whole plant foods contain antioxidants, fiber, and vitamin C, all of which may lower your susceptibility to illness.
3. Eat More Healthy Fats
Healthy fats, like those found in olive oil and salmon, may boost your body's immune response to pathogens by decreasing inflammation.
Although low-level inflammation is a normal response to stress or injury, chronic inflammation can suppress your immune system.
Olive oil, which is highly anti-inflammatory, is linked to a decreased risk of chronic diseases like heart disease and type 2 diabetes. Plus, its anti-inflammatory properties may help your body fight off harmful disease-causing bacteria and viruses.
Omega-3 fatty acids, such as those in salmon and chia seeds, fight inflammation as well.
Summary
Healthy fats like olive oil and omega-3s are highly anti-inflammatory. Since chronic inflammation can suppress your immune system, these fats may naturally combat illnesses.
4. Eat More Fermented Foods or Take a Probiotic Supplement
Fermented foods are rich in beneficial bacteria called probiotics, which populate your digestive tract.
These foods include yogurt, sauerkraut, kimchi, kefir, and natto.
Research suggests that a flourishing network of gut bacteria can help your immune cells differentiate between normal, healthy cells and harmful invader organisms.
In a 3-month study in 126 children, those who drank just 2.4 ounces (70 mL) of fermented milk daily had about 20% fewer childhood infectious diseases, compared with a control group.
If you don't regularly eat fermented foods, probiotic supplements are another option.
In a 28-day study in 152 people infected with rhinovirus, those who supplemented with probiotic Bifidobacterium animalis had a stronger immune response and lower levels of the virus in their nasal mucus than a control group.
Summary
Gut health and immunity are deeply interconnected. Fermented foods and probiotics may bolster your immune system by helping it identify and target harmful pathogens.
5. Limit Added Sugars
Emerging research suggests that added sugars and refined carbs may contribute disproportionately to overweight and obesity.
Obesity may likewise increase your risk of getting sick.
According to an observational study in around 1,000 people, people with obesity who were administered the flu vaccine were twice as likely to still get the flu than individuals without obesity who received the vaccine.
Curbing your sugar intake can decrease inflammation and aid weight loss, thus reducing your risk of chronic health conditions like type 2 diabetes and heart disease.
Given that obesity, type 2 diabetes, and heart disease can all weaken your immune system, limiting added sugars is an important part of an immune-boosting diet.
You should strive to limit your sugar intake to less than 5% of your daily calories. This equals about 2 tablespoons (25 grams) of sugar for someone on a 2,000-calorie diet.
Summary
Added sugars contribute significantly to obesity, type 2 diabetes, and heart disease, all of which can suppress your immune system. Lowering your sugar intake may decrease inflammation and your risk of these conditions.
6. Engage in Moderate Exercise
Although prolonged intense exercise can suppress your immune system, moderate exercise can give it a boost.
Studies indicate that even a single session of moderate exercise can boost the effectiveness of vaccines in people with compromised immune systems.
What's more, regular, moderate exercise may reduce inflammation and help your immune cells regenerate regularly.
Examples of moderate exercise include brisk walking, steady bicycling, jogging, swimming, and light hiking. Most people should aim for at least 150 minutes of moderate exercise per week.
Summary
Moderate exercise can reduce inflammation and promote the healthy turnover of immune cells. Jogging, biking, walking, swimming, and hiking are great options.
7. Stay Hydrated
Hydration doesn't necessarily protect you from germs and viruses, but preventing dehydration is important to your overall health.
Dehydration can cause headaches and hinder your physical performance, focus, mood, digestion, and heart and kidney function. These complications can increase your susceptibility to illness.
To prevent dehydration, you should drink enough fluid daily to make your urine pale yellow. Water is recommended because it's free of calories, additives, and sugar.
While tea and juice are also hydrating, it's best to limit your intake of fruit juice and sweetened tea because of their high sugar contents.
As a general guideline, you should drink when you're thirsty and stop when you're no longer thirsty. You may need more fluids if you exercise intensely, work outside, or live in a hot climate.
It's important to note that older adults begin to lose the urge to drink, as their bodies do not signal thirst adequately. Older adults need to drink regularly even if they do not feel thirsty.
Summary
Given that dehydration can make you more susceptible to illness, be sure you're drinking plenty of water each day.
8. Manage Your Stress Levels
Relieving stress and anxiety is key to immune health.
Long-term stress promotes inflammation, as well as imbalances in immune cell function.
In particular, prolonged psychological stress can suppress the immune response in children.
Activities that may help you manage your stress include meditation, exercise, journaling, yoga, and other mindfulness practices. You may also benefit from seeing a licensed counselor or therapist, whether virtually or in person.
Summary
Lowering your stress levels through meditation, yoga, exercise, and other practices can help keep your immune system functioning properly.
9. Supplement Wisely
It's easy to turn to supplements if you hear claims about their ability to treat or prevent COVID-19.
However, these assertions are unfounded and untrue.
According to the National Institutes of Health (NIH), there's no evidence to support the use of any supplement to prevent or treat COVID-19.
However, some studies indicate that the following supplements may strengthen your body's general immune response:
- Vitamin C. According to a review in over 11,000 people, taking 1,000–2,000 mg of vitamin C per day reduced the duration of colds by 8% in adults and 14% in children. Yet, supplementing did not prevent the cold to begin with.
- Vitamin D. Vitamin D deficiency may increase your chances of getting sick, so supplementing may counteract this effect. Nonetheless, taking vitamin D when you already have adequate levels doesn't seem to provide extra benefits.
- Zinc. In a review in 575 people with the common cold, supplementing with more than 75 mg of zinc per day reduced the duration of the cold by 33%.
- Elderberry. One small review found that elderberry could reduce the symptoms of viral upper respiratory infections, but more research is needed.
- Echinacea. A study in over 700 people found that those who took echinacea recovered from colds slightly more quickly than those who received a placebo or no treatment, but the difference was insignificant.
- Garlic. A high quality, 12-week study in 146 people found that supplementing with garlic reduced the incidence of the common cold by about 30%. However, more research is needed.
While these supplements demonstrated potential in the studies mentioned above, that doesn't mean they're effective against COVID-19.
Furthermore, supplements are prone to mislabeling because they aren't regulated by the Food and Drug Administration (FDA).
Thus, you should only purchase supplements that have been independently tested by third-party organizations like United States Pharmacopeia (USP), NSF International, and ConsumerLab.
Summary
Though some supplements may fight viral infections, none have been proven to be effective against COVID-19. If you decide to supplement, make sure to purchase products that have been tested by a third party.
The Bottom Line
You can make several lifestyle and dietary changes today to strengthen your immune system.
These include reducing your sugar intake, staying hydrated, working out regularly, getting adequate sleep, and managing your stress levels.
Although none of these suggestions can prevent COVID-19, they may reinforce your body's defenses against harmful pathogens.
Reposted with permission from Healthline. For detailed source information, please view the original article on Healthline.
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Also known as brown mustard, vegetable mustard, Indian mustard, and Chinese mustard, mustard greens are members of the Brassica genus of vegetables. This genus also includes kale, collard greens, broccoli, and cauliflower.
There are several varieties, which are usually green and have a strong bitter, spicy flavor.
To make them more palatable, these leafy greens are typically enjoyed boiled, steamed, stir-fried, or even pickled.
This article provides a complete overview of mustard greens, including their nutrition, benefits, and uses.
Nutritional Profile
Mustard greens are one of the most nutritious foods you can eat, as they're low in calories yet rich in fiber and micronutrients.
One cup (56 grams) of chopped raw mustard greens provides:
- Calories: 15
- Protein: 2 grams
- Fat: less than 1 gram
- Carbs: 3 grams
- Fiber: 2 grams
- Sugar: 1 gram
- Vitamin A: 9% of the Daily Value (DV)
- Vitamin B6 (pyridoxine): 6% of the DV
- Vitamin C: 44% of the DV
- Vitamin E: 8% of the DV
- Vitamin K: 120% of the DV
- Copper: 10% of the DV
Additionally, mustard greens contain 4–5% of the DV for calcium, iron, potassium, riboflavin (vitamin B2), magnesium, and thiamine (vitamin B1), as well as small amounts of zinc, selenium, phosphorus, niacin (vitamin B3), and folate.
Compared with raw mustard greens, one cup (140 grams) of cooked mustard greens has much higher levels of vitamin A (96% of the DV), vitamin K (690% of the DV), and copper (22.7% of the DV). Yet, it's lower in vitamins C and E.
Pickled mustard greens, often referred to as takana in Japanese and Chinese cuisines, are similar in calories, carbs, and fiber as raw mustard greens. But they do lose some nutrients during pickling, especially vitamin C.
However, one study found that pickling was an effective method for retaining important plant compounds with antioxidant properties.
Summary
Mustard greens are low in calories yet high in fiber and many essential vitamins and minerals. In particular, they're an excellent source of vitamins C and K.
Health Benefits of Mustard Greens
There's currently limited research on the specific benefits of eating mustard greens.
Still, the individual nutrients found in mustard greens — and Brassica vegetables in general — have been associated with numerous health benefits
Rich in Disease-Fighting Antioxidants
Antioxidants are naturally occurring plant compounds that help protect against oxidative stress caused by an excess of free radicals.
Free radicals are unstable molecules that can damage your cells. Research suggests that over time, this damage can lead to serious, chronic conditions, such as heart disease, cancer, and Alzheimer's disease.
While levels of specific antioxidants vary between the different varieties of mustard greens, these leafy greens in general are a rich source of antioxidants like flavonoids, beta carotene, lutein, and vitamins C and E.
Additionally, red varieties are rich in anthocyanins, which are red-purple pigments found in fruits and vegetables that have been linked to a reduced risk of heart disease, cancer, and type 2 diabetes.
Overall, including mustard greens in your diet may help protect against diseases related to oxidative stress.
Excellent Source of Vitamin K
Both raw and cooked mustard greens are a phenomenal source of vitamin K, providing 120% and 690% of the DV per one cup (56 grams and 140 grams), respectively.
Vitamin K is best known for its vital role in helping with blood clotting. It's also been shown to be essential for heart and bone health.
In fact, inadequate vitamin K has been linked to an increased risk of heart disease and osteoporosis, a condition that results in reduced bone strength and an increased risk of fractures.
Recent studies have also suggested a link between vitamin K deficiency and brain health. Inadequate vitamin K may be associated with an increased risk of impaired brain functioning, dementia, and Alzheimer's disease. However, more research is needed.
Could Boost Immunity
Mustard greens may also be good for your immune system.
Just one cup (56 grams raw, 140 grams cooked) provides more than a third of your daily vitamin C needs.
Vitamin C is a water-soluble vitamin that's essential for a strong immune system. Research shows that not getting enough vitamin C in your diet can weaken your immune system, making you more susceptible to getting sick.
Additionally, vitamin A in mustard greens also supports your immune response. It does this by promoting the growth and distribution of T cells, which are a type of white blood cell needed to help fight off potential infections.
May Benefit Heart Health
Mustard greens may also be good for your heart.
They're loaded with antioxidants like flavonoids and beta carotene, which have been associated with a reduced risk of developing and dying from heart disease.
One review of eight studies found that a high intake of leafy green Brassica vegetables is associated with a significant 15% reduced risk of heart disease.
As with other Brassica vegetables, mustard greens contain compounds that help bind bile acids in your digestive system. This is important, as preventing the reabsorption of bile acids leads to lowered cholesterol levels (24).
According to one test-tube study, steaming mustard greens significantly increases their bile acid binding effect. This suggests that steamed mustard greens may have greater cholesterol-lowering potential, compared with eating them raw.
May Be Good for Eye Health
Among the antioxidants in mustard greens are lutein and zeaxanthin, which have been shown to benefit eye health.
Specifically, these two compounds help protect your retina from oxidative damage, as well as filter out potentially harmful blue light.
As a result, research suggests that eating foods rich in lutein and zeaxanthin may help protect against age-related macular degeneration, which is the leading cause of blindness worldwide.
May Have Anticancer Effects
In addition to powerful antioxidants, which may have anticancer effects, mustard greens are high in a group of beneficial plant compounds called glucosinolates.
In test-tube studies, glucosinolates have been shown to help protect cells against DNA damage and prevent the growth of cancerous cells. However, these benefits haven't been studied in humans.
Similarly, a test-tube study of mustard leaf extract found protective effects against colon and lung cancers. Still, studies in humans are needed.
As for research in humans, observational studies have shown a link between overall intake of Brassica vegetables — but not mustard greens specifically — and a reduced risk of certain types of cancers, including stomach, colorectal, and ovarian cancers.
Summary
Mustard greens are rich in important plant compounds and micronutrients, specifically vitamins A, C, and K. As a result, eating them may have benefits for eye and heart health, as well as anticancer and immune-boosting properties.
How to Prepare and Eat Mustard Greens
There are many ways to enjoy mustard greens.
Raw mustard greens are often added to other mixed greens to provide a peppery, spicy boost of flavor to salads. Some people even enjoy using them in smoothies and green juices.
While cooked mustard greens make for a delicious side dish to serve alongside roasted chicken or baked fish, they also work well in soups, stews, and casseroles.
To help balance out their sharp flavor, these spicy greens are often cooked with a source of fat, such as olive oil or butter, as well as an acidic liquid, such as vinegar or lemon juice.
Mustard greens can also be pickled using a mixture of sugar, salt, vinegar, chilis, and garlic.
Regardless of how you use them, mustard greens are best stored in the fridge and then washed just before using.
Summary
Mustard greens are a versatile leafy green that can add a peppery, bitter flavor to raw or cooked dishes.
Potential Downsides
Although research is limited, mustard greens are generally considered very healthy and safe. However, they may cause adverse reactions in certain individuals.
As mustard greens are high in vitamin K — a vitamin that helps with blood clotting — eating them could interfere with blood-thinning medications.
Therefore, individuals who are on blood thinners, such as warfarin, should consult their doctor before incorporating large amounts of these leafy greens into their diets.
Additionally, mustard greens contain oxalates, which may increase the risk of kidney stones in some individuals if consumed in large amounts. If you're prone to oxalate-type kidney stones, you may want to limit mustard greens in your diet.
Summary
Mustard greens are generally very safe to eat. However, as they're high in vitamin K and contain oxalates, large amounts may trigger side effects in individuals who take blood thinners or have a high risk of oxalate-type kidney stones.
The Bottom Line
Mustard greens are the peppery leaves of the mustard plant and are incredibly nutritious.
They're particularly high in vitamin K, vitamin C, and plant compounds that may have antioxidant and anticancer effects. Additionally, incorporating mustard greens into your diet may be beneficial for heart, eye, and immune health.
With their peppery, spicy flavor, mustard greens are a delicious addition to salads, soups, or casseroles. They can also be steamed and tossed with olive oil, garlic, and lemon juice for a simple side dish.
Reposted with permission from Healthline. For detailed source information, please view the original article on Healthline.
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It's thought to have originated in China more than 2,000 years ago. Back then, fermentation was one of the methods used to keep foods from spoiling quickly.
Sauerkraut survived the test of time to become a popular side dish and condiment in many cultures. It's especially appreciated in Germany, where its name comes from.
Due to the fermentation it undergoes, sauerkraut offers nutrition and health benefits far beyond those of fresh cabbage.
This article outlines 8 health benefits of sauerkraut and provides a step-by-step guide for how to make your own.
1. Sauerkraut is Very Nutritious
Sauerkraut contains many nutrients important for optimal health. One cup (142 grams) provides (2Trusted Source):
- Calories: 27
- Fat: 0 grams
- Carbs: 6 grams
- Fiber: 4 grams
- Protein: 1 gram
- Sodium: 41% of the Daily Value (DV)
- Vitamin C: 23% of the DV
- Vitamin K1: 15% of the DV
- Iron: 12% of the DV
- Manganese: 9% of the DV
- Vitamin B6: 11% of the DV
- Folate: 9% of the DV
- Copper: 15% of the DV
- Potassium: 5% of the DV
Sauerkraut is particularly nutritious because it undergoes fermentation, a process during which microorganisms on the cabbage digest its natural sugars and convert them into carbon dioxide and organic acids.
Fermentation starts when yeast and bacteria that are naturally present on the cabbage and your hands, as well as in the air, come into contact with the sugars in the cabbage.
Sauerkraut fermentation creates conditions that promote the growth of beneficial probiotics, which are also found in products like yogurt and kefir.
Probiotics are bacteria that provide powerful health benefits. They also help make foods more digestible, which increases your gut's ability to absorb the vitamins and minerals they contain.
However, unlike cabbage, sauerkraut can be high in sodium. Keep this in mind if you're watching your salt intake.
Summary
Sauerkraut is rich in fiber, vitamins, and minerals. Its probiotics also help your body absorb these nutrients more easily, which is what makes sauerkraut more nutritious than raw cabbage or coleslaw.
2. Improves Your Digestion
Your gut is said to contain over 100 trillion microorganisms or "gut flora," which is more than 10 times the total number of cells in your body.
Unpasteurized sauerkraut contains probiotics, which are beneficial bacteria that act as the first line of defense against toxins and harmful bacteria. They can also improve your digestion and overall health.
Probiotics like those in sauerkraut can help improve the bacterial balance in your gut after it has been disturbed by the use of antibiotics. This can help reduce or prevent antibiotic-provoked diarrhea.
Research also shows that probiotics help reduce gas, bloating, constipation, diarrhea, and symptoms linked to Crohn's disease and ulcerative colitis.
Probiotic supplements may contain anywhere from 1–50 billion colony-forming units (CFUs) per dose. In comparison, 1 gram of sauerkraut may contain 1,000–100 million CFUs.
Different probiotic strains may provide varying advantages. Thus, consuming a wide variety of strains may give you a broader range of health benefits.
In this regard, sauerkraut may have the advantage. Research has reported that one serving may contain up to 28 distinct bacterial strains
Like most other fermented foods, sauerkraut contains a variety of enzymes, which help break down nutrients into smaller, more easily digestible molecules.
Summary
Sauerkraut is a source of probiotics, which provide many potential health benefits. It also contains enzymes that help your body absorb nutrients more easily.
3. Boosts Your Immune System
Sauerkraut is a source of immune-boosting probiotics and nutrients.
For starters, the bacteria that populate your gut can have a strong influence on your immune system. The probiotics found in sauerkraut may help improve the balance of bacteria in your gut, which helps keep your gut lining healthy.
A stronger gut lining helps prevent unwanted substances from "leaking" into your body and causing an immune response.
Maintaining a healthy gut flora also helps prevent the growth of harmful bacteria and may even boost the production of natural antibodies.
Moreover, regularly consuming probiotic foods like sauerkraut may reduce your risk of developing infections, such as the common cold and urinary tract infections.
If you do get sick, regularly consuming probiotic-rich foods may help you recover faster.
In addition to being a source of probiotics, sauerkraut is rich in vitamin C and iron, both of which contribute to a healthy immune system.
In particular, upping your vitamin C intake when you have the common cold may help you get rid of symptoms more quickly.
Summary
Sauerkraut is a source of probiotics, vitamin C, and iron, all of which contribute to a stronger immune system.
4. May Help You Lose Weight
Regularly consuming sauerkraut may help you lose weight and keep it off.
That's partly because sauerkraut, like most vegetables, is low in calories and high in fiber. High fiber diets keep you fuller for longer, which may help you naturally reduce the number of calories you eat each day.
Sauerkraut's probiotic content may also contribute to a trimmer waistline.
The exact reasons aren't yet fully understood, but scientists believe that certain probiotics may have the ability to reduce the amount of fat your body absorbs from your diet.
Various studies report that participants given probiotic-rich foods or supplements lost more weight than those given a placebo.
A recent study even reports that purposely overfed participants given probiotics gained about 50% less body fat than overfed participants given a placebo. This suggests that a probiotic-rich diet may even help prevent weight gain.
However, these results are not universal. In addition, different probiotic strains may have varying effects. Thus, more research is needed to determine the effectiveness of sauerkraut-specific probiotic strains on weight loss.
Summary
Sauerkraut's low calorie, high fiber, and high probiotic content may help prevent weight gain and promote the loss of unwanted body fat.
5. Helps Reduce Stress and Maintain Brain Health
While your mood can affect what you eat, the reverse is also thought to be true. What you eat can affect your mood and brain function.
An increasing number of studies are discovering an intimate connection between your gut and brain.
They've found that the type of bacteria present in your gut may have the ability to send messages to your brain, influencing the way it functions and perceives the world.
For instance, fermented, probiotic foods such as sauerkraut contribute to the creation of a healthy gut flora, which research shows may help reduce stress and maintain brain health.
Probiotics have been found to help improve memory and reduce symptoms of anxiety, depression, autism, and even obsessive-compulsive disorder (OCD).
Sauerkraut may also maintain brain health by increasing your gut's absorption of mood-regulating minerals, including magnesium and zinc.
That said, some researchers warn that compounds in sauerkraut may interact with monoamine oxidase inhibitors (MAOIs), a type of medication prescribed to treat depression, anxiety disorders, and Parkinson's disease.
Individuals taking these medications should consult their healthcare provider before adding sauerkraut to their diet.
Summary
Sauerkraut promotes healthy gut flora and may increase the absorption of mood-regulating minerals from your diet. Both of these effects help reduce stress and maintain brain health.
6. May Reduce the Risk of Certain Cancers
Cabbage, the main ingredient in sauerkraut, contains antioxidants and other beneficial plant compounds that may help reduce the risk of certain cancers.
Researchers believe these compounds may help reduce DNA damage, prevent cell mutations, and block the excessive cell growth that typically leads to tumor development.
The cabbage fermentation process may also create particular plant compounds that suppress the growth of precancerous cells.
Certain genes are associated with an increased risk of cancer. The expression of these genes is sometimes modulated by chemical compounds in the food you eat.
Two recent studies suggest that cabbage and sauerkraut juice may help reduce the risk of cancer by reducing the expression of cancer-associated genes.
In another study, researchers observed that women who ate a lot of cabbage and sauerkraut from their teens into adulthood had a reduced risk of breast cancer.
The women consuming more than 3 servings per week had a 72% lower risk of breast cancer than those who ate less than 1.5 servings per week.
Another study in men shows cabbage had similar effects on the risk of prostate cancer.
However, the number of studies is limited, and not all studies found the same results. Thus, more are needed before strong conclusions can be made.
Summary
Sauerkraut contains beneficial plant compounds that may reduce the risk of cancer cells developing and spreading.
7. May Promote Heart Health
Sauerkraut may contribute to a healthier heart.
That's because it contains a good amount of fiber and probiotics, both of which may help reduce cholesterol levels.
Probiotics such as those found in sauerkraut may also help lower blood pressure slightly in people with hypertension. People seem to achieve the best results when they take at least 10 million CFUs per day for longer than 8 weeks.
Moreover, sauerkraut is one of the rare plant sources of menaquinone, more commonly known as vitamin K2.
Vitamin K2 is believed to help reduce the risk of heart disease by preventing calcium deposits from accumulating in the arteries.
In one study, regular intake of vitamin-K2-rich foods was linked to a 57% lower risk of dying from heart disease over the 7–10 year study period.
In another, women reduced their risk of heart disease by 9% for every 10 mcg of vitamin K2 they consumed per day.
For reference, 1 cup of sauerkraut contains about 6.6 mcg of vitamin K2.
Summary
The fiber, probiotic, and vitamin K2 contents of sauerkraut may contribute to lower cholesterol levels, slight improvements in blood pressure, and a lower risk of heart disease.
8. Contributes to Stronger Bones
Sauerkraut contains vitamin K2, which plays an important role in bone health.
More specifically, vitamin K2 activates two proteins that bind to calcium, the main mineral found in bones.
This is thought to contribute to stronger, healthier bones. In fact, several studies have shown that vitamin K2 may benefit bone health.
For instance, a 3-year study in postmenopausal women observed that those taking vitamin K2 supplements experienced slower rates of age-related loss in bone mineral density.
Similarly, several other studies have reported that taking vitamin K2 supplements reduced the risk of spine, hip, and non-spine fractures by 60–81%.
However, some of these studies used supplements to provide very high doses of vitamin K2. Thus, it's unknown whether the vitamin K2 you'd get from eating sauerkraut alone would provide the same benefits.
Summary
Sauerkraut contains vitamin K2, a nutrient that promotes healthier, stronger bones.
How to Shop for Sauerkraut
You can find sauerkraut easily in most supermarkets, but not all types you'll come across will be the same.
To ensure you get the most out of store-bought sauerkraut, try to keep these simple tips in mind:
- Avoid pasteurized varieties. Off-the-shelf sauerkraut is typically pasteurized, a process that kills the beneficial probiotics. Refrigerated varieties are less likely to be pasteurized, but check the label to be sure.
- Avoid preservatives. Many store-bought sauerkraut brands contain preservatives, which may lower the probiotic count.
- Avoid added sugars. Sauerkraut should only contain two basic ingredients: cabbage and salt. Some varieties may also add extra vegetables, but avoid those that add sugar or anything else to the mix.
Alternatively, to make sure you get all the health benefits of sauerkraut, you can make it yourself.
Summary
You will get the most benefits out of store-bought sauerkraut by opting for non-pasteurized varieties that don't contain added sugars or preservatives.
How to Make Sauerkraut
Making sauerkraut is easy, simple and inexpensive. Here's how:
Basic Sauerkraut
Ingredients
- 1 medium green cabbage
- 1 tablespoon (15 mL) of non-iodized salt
- 2–3 carrots, shredded (optional)
- 2–3 cloves garlic, finely chopped (optional)
Have a 1-quart (1-liter) jar ready to keep the sauerkraut in, a 4-ounce (120-mL) smaller jar to press it down, and a kitchen scale to weigh your cabbage mixture.
Directions
- If you wish to add carrots and garlic, start by placing them in a large bowl.
- Discard the outer leaves of your cabbage, setting one nicer leaf aside. Then, slice the cabbage into quarters, leaving the core in. This makes shredding easier.
- Shred the cabbage quarters into the large bowl with the carrot and garlic mix. Incorporate enough cabbage to bring the total weight up to 28 ounces (800 grams), which will fit a 1-quart (1-liter) jar.
- Add salt and massage it into the cabbage mixture for a few minutes until brine starts accumulating at the bottom of your bowl.
- Pack the cabbage mixture into a clean, 1-quart (1-liter) jar, pressing down to get rid of air pockets. Pour the remaining brine into the jar. Air in the jar enables harmful bacteria to grow, so make sure the mixture is completely submerged.
- Trim the cabbage leaf you set aside earlier to the size of your jar opening. Place it in the jar on top of the mixture to prevent veggies from floating to the surface.
- Place a 4-ounce (120-mL) jelly jar with no lid inside the larger jar, on top of the mixture. This will hold your veggie mixture below the brine during fermentation.
- Screw the lid onto your 1-quart (1-liter) jar. It will press the jelly jar down, keeping your cabbage mixture below the brine. Leave the lid slightly loose, which will allow gases to escape during the fermentation process.
- Keep it at room temperature and out of direct sunlight for 1–4 weeks.
Keep in mind that the larger the head of cabbage you start with, the sweeter and better your sauerkraut will taste.
If you're impatient to taste your creation, you can do so after 7 days. The longer you allow it to ferment, the stronger the taste will be.
Here are some additional sauerkraut recipes:
Summary
Follow the steps above to make your own inexpensive, tasty sauerkraut at home.
The Bottom Line
Sauerkraut is incredibly nutritious and healthy.
It provides probiotics and vitamin K2, which are known for their health benefits, and many other nutrients.
Eating sauerkraut may help you strengthen your immune system, improve your digestion, reduce your risk of certain diseases, and even lose weight.
To reap the greatest benefits, try eating a little bit of sauerkraut each day.
Reposted with permission from Healthline. For detailed source information, please view the original article on Healthline.
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Historically, it hasn't always been possible to grow fresh vegetables throughout the year.
Therefore, people developed methods of food preservation, such as pickling and fermentation — a process that uses enzymes to create chemical changes in food.
Kimchi is a traditional Korean dish made with salted, fermented vegetables. It typically contains cabbage and seasonings like sugar, salt, onions, garlic, ginger, and chili peppers.
It may also boast other vegetables, including radish, celery, carrot, cucumber, eggplant, spinach, scallions, beets, and bamboo shoots.
Though usually fermented for a few days to a few weeks before serving, it can also be eaten fresh, or unfermented, immediately after preparation.
Not only is this dish delectable, but it also offers many health benefits.
Here are 9 unique benefits of kimchi.
1. Nutrient Dense
Kimchi is packed with nutrients while being low in calories.
On its own, Chinese cabbage — one of the main ingredients in kimchi — boasts vitamins A and C, at least 10 different minerals, and over 34 amino acids.
Since kimchi varies widely in ingredients, its exact nutritional profile differs between batches and brands. All the same, a 1-cup (150-gram) serving contains approximately.
- Calories: 23
- Carbs: 4 grams
- Protein: 2 grams
- Fat: less than 1 gram
- Fiber: 2 grams
- Sodium: 747 mg
- Vitamin B6: 19% of the Daily Value (DV)
- Vitamin C: 22% of the DV
- Vitamin K: 55% of the DV
- Folate: 20% of the DV
- Iron: 21% of the DV
- Niacin: 10% of the DV
- Riboflavin: 24% of the DV
Many green vegetables are good sources of nutrients like vitamin K and riboflavin. Because kimchi often comprises several green veggies, such as cabbage, celery, and spinach, it's typically a great source of these nutrients.
Vitamin K plays an important role in many bodily functions, including bone metabolism and blood clotting, while riboflavin helps regulate energy production, cellular growth, and metabolism.
What's more, the fermentation process may develop additional nutrients that are more easily absorbed by your body.
Summary
Kimchi has an excellent nutritional profile. The dish is low in calories but packed with nutrients like iron, folate, and vitamins B6 and K.
2. Contains Probiotics
The lacto-fermentation process that kimchi undergoes makes it particularly unique. Fermented foods not only have an extended shelf life but also an enhanced taste and aroma.
Fermentation occurs when a starch or sugar is converted into an alcohol or acid by organisms like yeast, mold, or bacteria.
Lacto-fermentation uses the bacterium Lactobacillus to break sugars down into lactic acid, which gives kimchi its characteristic sourness.
When taken as a supplement, This bacterium itself may have several benefits, including treating conditions like hayfever and certain types of diarrhea.
Fermentation also creates an environment that allows other friendly bacteria to thrive and multiply. These include probiotics, which are live microorganisms that offer health benefits when consumed in large amounts.
In fact, they're linked to protection from or improvements in several conditions, including:
- certain types of cancer
- the common cold
- constipation
- gastrointestinal health
- heart health
- mental health
- skin conditions
Keep in mind that many of these findings are related to high-dose probiotic supplements and not the amounts found in a normal serving of kimchi.
The probiotics in kimchi are believed to be responsible for many of its benefits. Nonetheless, more research is needed on the specific effects of probiotics from fermented foods.
Summary
Fermented foods like kimchi offer probiotics, which may help prevent and treat several conditions.
3. May Strengthen Your Immune System
The Lactobacillus bacterium in kimchi may boost your immune health.
In a study in mice, those injected with Lactobacillus plantarum — a specific strain that's common in kimchi and other fermented foods — had lower levels of TNF alpha, an inflammatory marker, than the control group.
Because TNF alpha levels are often elevated during infection and disease, a decrease indicates that the immune system is working efficiently.
A test-tube study that isolated Lactobacillus plantarum from kimchi likewise demonstrated that this bacterium has immune-enhancing effects.
Though these results are promising, human research is needed.
Summary
A specific strain of Lactobacillus found in kimchi may boost your immune system, though further research is necessary.
4. May Reduce Inflammation
Probiotics and active compounds in kimchi and other fermented foods may help fight inflammation.
For example, a mouse study revealed that HDMPPA, one of the principal compounds in kimchi, improved blood vessel health by suppressing inflammation.
In another mouse study, a kimchi extract of 91 mg per pound of body weight (200 mg per kg) given daily for 2 weeks lowered levels of inflammation-related enzymes.
Meanwhile, a test-tube study confirmed that HDMPPA displays anti-inflammatory properties by blocking and suppressing the release of inflammatory compounds.
However, human studies are lacking.
Summary
HDMPPA, an active compound in kimchi, may play a large role in reducing inflammation.
5. May Slow Aging
Chronic inflammation is not only associated with numerous illnesses, but it also accelerates the aging process.
Yet, kimchi possibly prolongs cell life by slowing this process.
In a test-tube study, human cells treated with kimchi demonstrated an increase in viability, which measures overall cell health — and showed an extended lifespan regardless of their age.
Still, overall research is lacking. Many more studies are needed before kimchi can be recommended as an anti-aging treatment.
Summary
A test-tube study indicates that kimchi may slow the aging process, though more research is necessary.
6. May Prevent Yeast Infections
Kimchi's probiotics and healthy bacteria may help prevent yeast infections.
Vaginal yeast infections occur when the Candida fungus, which is normally harmless, multiplies rapidly inside the vagina. Over 1.4 million women in the United States are treated for this condition each year.
As this fungus may be developing resistance to antibiotics, many researchers are looking for natural treatments.
Test-tube and animal studies suggest that certain strains of Lactobacillus fight Candida. One test-tube study even found that multiple strains isolated from kimchi displayed antimicrobial activity against this fungus.
Regardless, further research is necessary.
Summary
Probiotic-rich foods like kimchi may help prevent yeast infections, though research is in the early stages.
7. May Aid Weight Loss
Fresh and fermented kimchi are both low in calories and may boost weight loss.
A 4-week study in 22 people with excess weight found that eating fresh or fermented kimchi helped reduce body weight, body mass index (BMI), and body fat. Additionally, the fermented variety decreased blood sugar levels.
Keep in mind that those who ate fermented kimchi displayed significantly greater improvements in blood pressure and body fat percentage than those who ate the fresh dish.
It's unclear which properties of kimchi are responsible for its weight loss effects — though its low calorie count, high fiber content, and probiotics could all play a role.
Summary
Though the specific mechanism isn't known, kimchi may help reduce body weight, body fat, and even blood pressure and blood sugar levels.
8. May Support Heart Health
Research indicates that kimchi may reduce your risk of heart disease.
This may be due to its anti-inflammatory properties, as recent evidence suggests that inflammation may be an underlying cause of heart disease.
In an 8-week study in mice fed a high cholesterol diet, fat levels in the blood and liver were lower in those given kimchi extract than in the control group. In addition, the kimchi extract appeared to suppress fat growth.
This is important because the accumulation of fat in these areas may contribute to heart disease.
Meanwhile, a weeklong study in 100 people found that eating 0.5–7.5 ounces (15–210 grams) of kimchi daily significantly decreased blood sugar, total cholesterol, and LDL (bad) cholesterol levels — all of which are risk factors for heart disease.
All the same, more human research is needed.
Summary
Kimchi may lower your risk of heart disease by reducing inflammation, suppressing fat growth, and decreasing cholesterol levels.
9. Easy to Make at Home
Though preparing fermented foods may seem like a daunting task, making kimchi at home is fairly simple if you adhere to the following steps:
- Gather ingredients of your choice, such as cabbage and other fresh vegetables like carrot, radish, and onion, plus ginger, garlic, sugar, salt, rice flour, chili oil, chili powder or pepper flakes, fish sauce, and saeujeot (fermented shrimp).
- Cut and wash the fresh vegetables alongside the ginger and garlic.
- Spread salt in between the layers of cabbage leaves and let it sit for 2–3 hours. Turn the cabbage every 30 minutes to evenly distribute the salt. Use a ratio of 1/2 cup (72 grams) of salt to every 6 pounds (2.7 kg) of cabbage.
- To remove the excess salt, rinse the cabbage with water and drain in a colander or strainer.
- Mix the rice flour, sugar, ginger, garlic, chili oil, pepper flakes, fish sauce, and saeujeot into a paste, adding water if necessary. You can use more or less of these ingredients depending on how strong you want your kimchi to taste.
- Toss the fresh vegetables, including the cabbage, into the paste until all of the veggies have been fully coated.
- Pack the mixture into a large container or jar for storage, making sure to seal it properly.
- Let the kimchi ferment for at least 3 days at room temperature or up to 3 weeks at 39 F (4 C).
To make a version that's suitable for vegetarians and vegans, simply leave out the fish sauce and saeujeot.
If you prefer fresh over fermented kimchi, just stop after step 6.
If you choose fermentation, you'll know that it's ready to eat once it starts to smell and taste sour — or when small bubbles begin to move through the jar.
After fermentation, you can refrigerate your kimchi for up to 1 year. It will continue to ferment but at a slower rate due to the cool temperature.
Bubbling, bulging, a sour taste, and a softening of the cabbage are all perfectly normal for kimchi. However, if you notice a foul odor or any signs of mold, such as a white film atop the food, your dish has spoiled and should be thrown out.
Summary
Kimchi can be made at home using a few simple steps. Typically, it needs to ferment 3–21 days depending on the surrounding temperature.
Does kimchi have any downsides?
In general, the biggest safety concern with kimchi is food poisoning.
Recently, this dish has been linked to E. coli and norovirus outbreaks.
Even though fermented foods don't typically carry foodborne pathogens, kimchi's ingredients and the adaptability of pathogens means that it's still vulnerable to foodborne illnesses.
As such, people with compromised immune systems may want to practice caution with kimchi.
Although people with high blood pressure may have concerns about this dish's high sodium content, a study in 114 people with this condition showed no significant relationship between kimchi intake and high blood pressure.
Summary
Kimchi has very few risks. Nonetheless, this dish has been tied to outbreaks of food poisoning, so people with compromised immune systems may want to use extra caution.
The Bottom Line
Kimchi is a sour Korean dish often made from cabbage and other vegetables. Because it's a fermented food, it boasts numerous probiotics.
These healthy microorganisms may give kimchi several health benefits. It may help regulate your immune system, promote weight loss, fight inflammation, and even slow the aging process.
If you enjoy cooking, you can even make kimchi at home.
Reposted with permission from Healthline. For detailed source information, please view the original article on Healthline.
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By Lisa Wartenberg
If you once gave veggie burgers a try but wrote them off as rubbery or bland, think again. Thanks to the rise of plant-forward diets, flavorless hockey pucks are a thing of the past.
Even if you're not a vegetarian or vegan, a plant-forward diet — which emphasizes plant foods but incorporates small amounts of meat — can increase your overall fiber intake, which lowers your risk of obesity and weight gain.
A great veggie burger can be substantive, as well as bursting with flavor, vegetables, and legumes. Some can also be mistaken for beef patties.
Whether you're looking for a veggie-based or imitation meat burger, you're bound to hit a winner in this list.
Here are the 8 best veggie burgers based on their nutritional profile, ingredients, texture, appearance, and taste.
1–3. Veggie-Based Burgers
Veggie- and legume-based burgers are nutritious and fiber-filled — as well as versatile. You can put them on a bed of greens, sandwich them in a hamburger bun, or crumble them into a grain bowl.
Keep in mind that the burgers below are not trying to imitate meat, so don't expect them to have the look, taste, or consistency of animal-based products.
Veggie- and legume-based burgers are typically lower in protein than imitation meat burgers.
The downside of frozen and store-bought veggie burgers is that they can heap on the sodium.
Excess sodium intake is associated with high blood pressure and a higher risk of heart disease. Most people should get less than 2,400 mg (2.4 grams) of sodium per day — that's the equivalent of about 1 teaspoon of salt.
The best veggie burgers have 440 mg of sodium or less.
1. Dr. Praeger's California Veggie Burgers
This is an old stand-by. Dr. Praeger's carries a range of plant-based products, but this is touted as their most popular burger — with good reason. Their California burger blends peas, carrots, broccoli, soy protein, and spinach to satisfaction.
Each 2.5-ounce (71-gram) patty packs 16% of the Daily Value (DV) for fiber, 25% of the DV for vitamin A, and 5 grams of protein, with 240 mg sodium, or 10% of the DV.
Fiber helps keep your digestive tract healthy, while vitamin A is important for eye health.
The only drawback is that these can get a little mushy if not toasted or browned on a stovetop.
However, Dr. Praeger's California Veggie Burgers are milk-free, peanut-free, shellfish-free, and tree-nut-free, making them a good choice for anyone with these food allergies or sensitivities.
They work particularly well when topped with avocados.
If you can't find Dr. Praeger's California Veggie Burgers at your local store, they're available online.
2. Hilary's Adzuki Bean Burger
This burger combines millet, adzuki beans, and quinoa. Adzuki beans are a sweet Japanese red bean, complemented here with spice and sweet potato. Quinoa is considered a whole grain and delivers all nine essential amino acids. These all come together with peppery notes and a spicy kick.Every 3.2-ounce (91-gram) burger packs 10% of the folate, magnesium, and iron DV into 180 calories. It only supplies a moderate amount of sodium, at 270 mg, or 11% of the DV. While it provides 15% of the DV for fiber, it only has 4 grams of protein — so you may want to pair it with another source of protein like cheese, yogurt, tahini, legumes, or milk to round it out into a full meal. What's more, all of Hilary's products are vegan and free of the 12 most common food allergens. To buy Hilary's Adzuki Bean Burger, check your local supermarket or shop online.
3. Trader Joe's Quinoa Cowboy Veggie Burger
If you're after a bold, bean-packed flavor, look no further than the Quinoa Cowboy burger.
It combines tricolor quinoa, black beans, and a kick of Southwestern flare in ingredients like jalapeño, corn, and bell peppers. Egg white powder adds a bit more protein.
Every 3.2-ounce (91-gram) patty packs 5 grams of protein, 280 grams of sodium, and 6 grams of fiber, which is 25% of the DV.
Toast these or heat these on a nonstick pan on your stovetop to get a crispy exterior and creamy center.
You can shop for Trader Joe's Quinoa Cowboy Veggie Burger locally or online.
SUMMARY: Veggie- and legume-based burgers generally aren't trying to imitate beef. Instead, they pack chunks of veggies, whole grains, legumes, and other protein sources into a convenient patty. The better ones have less than 440 mg of sodium per patty.
4–5. Imitation Meat Burgers
When you're craving a meaty burger, there are many outstanding meat-free options that taste like the real thing.
Still, not all popular meat substitutes are equally healthy. They can harbor a lot of sodium, excess intake of which is linked to an increased risk of heart disease.
Here are excellent imitation meat burgers with a stellar nutrition profile.
4. Dr. Praeger's All American Veggie Burger
A whopping 28 grams of protein packs into each of these 4-ounce (113-gram) patties, sourced from pea protein and a 4-veggie mix that includes butternut squash and sweet potato.
What's more, these soy-free, gluten-free, vegan burgers contain 0 grams of saturated fat, as well as 30% of the DV for iron.
Iron is important for the production of red blood cells and oxygen transport in your body. You need more of this mineral if you eat a plant-based diet.
As delicious as they are, these veggie burgers are a little high in sodium, with 460 mg of sodium per patty. Enjoy these as you would a regular burger, but consider holding off on salty condiments like pickles.
Though Dr. Praeger's All American Veggie Burger may be available in supermarkets near you, you may also be able to order it online.
5. Beyond Meat's Beyond Burger
Like the Impossible Burger, the Beyond Burger has found its way into some fast-food chains and restaurants. Both are designed to mimic a charbroiled ground beef patty.
It beats out the more ubiquitous Impossible Burger for its more balanced nutritional profile.
For instance, each 4-ounce (113-gram) Beyond Burger patty has 6 grams of saturated fat, while an 80% lean beef patty of the same size packs nearly 9 grams and an Impossible Burger 8 grams.
Yet, it's worth noting that each Beyond Burger patty contains 390 mg of sodium — though it boasts 20 grams of pea-based protein.
What's more, its beet juice makes the burger "bleed" to drive home the meat-like effect. For best taste, throw these on the grill.
The Beyond Burger is available at local stores and online.
SUMMARY: Imitation meat products are increasingly sophisticated. The All-American Veggie Burger and the Beyond Burger stand out for their taste, flavor, and more balanced nutritional profile.
6. Vegan Burgers
Not all veggie burgers are vegan.
Vegan veggie burgers steer clear of egg and dairy products, as well as any animal byproducts.
6. Field Roast's FieldBurger
Field Roast's vegan FieldBurger stands out as an umami bomb, packed with shiitake and porcini mushrooms.
Find these hand-formed vegan patties in the refrigerated aisle. One 3.25-ounce (92-gram) burger delivers 8% of the DV for fiber thanks to ingredients like barley, celery, and other veggies.
What's more, each serving provides 10% of your iron needs. Plus, carrots and tomato paste drive up the vitamin A content to 15% of the DV.
This well rounded, flavorful vegan burger is delicious on a bun, as well as crumbled into a salad or bowl of chili. Keep in mind that some research has linked its ingredient carrageenan to digestive symptoms.
Check your local grocery store or buy the Field Roast's FieldBurger online.
SUMMARY: Not all veggie burgers are vegan. Vegan varieties are free of dairy, eggs, and animal byproducts. Among these, Field Roast's FieldBurgers are commendable for their nutrient-dense, hand-formed, flavor-packed patties.
7–8. Make It at Home
Making your own veggie burgers at home is easy.
Generally, you need a cooked grain like quinoa or brown rice, a binder like egg, flour, or flaxseed meal, a cooked legume like beans or chickpeas, and dry and/or fresh spices.
You can experiment folding in sautéed veggies, such as finely diced onion, minced garlic, or mushrooms.
Blend these ingredients with a food processor or mash by hand, working them into a dough. If your dough is too sticky, add more flaxseed meal or flour — or if it's too dry, add a small amount of water or broth.
Once you've reached a workable consistency, roll the dough into balls and flatten into individual patties. Place them on a parchment-lined cookie sheet and bake them until crispy and dry on the outside.
7. Homemade Vegan Chickpea Burger
For this chickpea burger, you need:
- 1 medium yellow onion, peeled
- a 15-ounce (425-gram) can of chickpeas, drained
- 4–6 cloves of garlic, to taste
- 1/2 teaspoon each of ground cumin, paprika, and ground coriander
- 1.5 teaspoons (3 grams) each of salt and pepper
- 2–3 tablespoons (13–20 grams) of flaxseed meal
- 2–3 tablespoons (30–45 ml) of canola or avocado oil
First, add cumin, coriander, paprika, and pepper to a large saucepan. Dry toast for 1–2 minutes, until fragrant.
Dice and sauté the onion. Add to the pan with 1 tablespoon (15 ml) of oil. Once fragrant and translucent, add garlic, chickpeas, and salt.
Add the mixture to a food processor until blended to your desired consistency.
Next, line a cookie sheet with parchment paper. Add flaxseed meal to the batter until you can work the dough into a ball. Form into 3–4 flat disks, all roughly the same size. Place them in the freezer for 30 minutes on the lined cookie sheet.
Heat oil in a saucepan, then add all the burger patties to the hot oil. Turn after 5–6 minutes, or when browned. Repeat on the other side.
Serve the burgers with a salad or in hamburger buns with your favorite toppings.
8. Homemade Black Bean Burger
Here's what you need:
- 1 cup (200 grams) of cooked brown rice
- 1 cup (125 grams) of walnuts
- 1/2 medium yellow onion, diced
- 1/2 teaspoon each of salt and pepper
- 1 tablespoon each of ground cumin, paprika, and chili powder
- a 15-ounce (425-gram) can of black beans, drained and rinsed
- 1/3 cup (20 grams) of panko breadcrumbs
- 4 tablespoons (56 grams) of BBQ sauce
- 1 large egg, beaten
- 1–2 tablespoons (15–30 ml) of canola oil
- 1/2 tablespoon of brown sugar
Toast the walnuts on a skillet for 5 minutes. Add spices and continue to toast for 1 additional minute. Set aside.
Sauté the diced onion with salt and canola oil until fragrant and translucent. Set aside.
Add the cooled walnuts and brown sugar to a blender or food processor. Pulse to a fine meal.
In a large mixing bowl, mash the black beans with a fork. To this, add the cooked rice, beaten egg, sautéed onions, walnut-spice meal, BBQ sauce, and breadcrumbs. Blend until a workable dough forms.
If the dough feels too dry, add canola oil, small amounts at a time. If it's too wet, add more breadcrumbs.
Shape into 5–6 balls and flatten into disks. Add to a skillet with a thin layer of hot oil and flip after 3–4 minutes. Cook the other side for an additional 3–4 minutes, until browned. Serve and enjoy.
SUMMARY: It's fairly easy to make your own veggie burgers at home. You generally need a grain, a legume, a binder, and seasonings. If you desire, experiment with flavors and sautéed veggies.
How to Choose the Right Burger for You
When shopping for veggie burgers, you'll want to consider several factors, such as price point, ingredients, and taste.
If you're transitioning to vegetarianism or hankering for a meatier flavor, imitation meat burgers are the way to go. They taste remarkably similar to beef patties, with all the juiciness and protein you're used to. Still, keep in mind that some of these pack a lot of sodium.
On the other hand, traditional veggie burgers honor the flavors of their primary ingredients, which could be peas, adzuki beans, quinoa, black beans, soy protein, or other beans and grains.
Choose these if you prefer an earthier patty or are simply looking for something a little on the cheaper side.
If you follow a vegan or gluten-free diet, be sure to look for appropriate labels on the packaging to identify a burger that suits your needs.
In addition, examine the ingredient list — especially if you prefer your burger made from whole foods. Highly processed burgers, particularly imitation meat ones, may have preservatives and other additives that you would rather avoid.
If you want to exercise strict control over the ingredients used, you're better off using the recipes above to make homemade veggie burgers.
The Bottom Line
Veggie burgers typically use meat substitutes or are veggie- or legume-based. They may be vegan depending on whether they contain eggs, dairy, or animal byproducts.
They're not only great served on a bun with your favorite fixings but also make versatile additions to salads, chilis, and grain bowls.
When shopping, look for veggie burgers with 440 mg of sodium or less and a simple, understandable ingredient list. Alternatively, you can easily make your own at home.
Toss those flavorless patties of yesteryear aside. It's a golden age for veggie burgers.
Reposted with permission from Healthline.
For detailed source information, please see the original article on Healthline.
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Thanksgiving can be a tricky holiday if you're trying to avoid animal products — after all, its unofficial name is Turkey Day. But, as more and more studies show the impact of meat and dairy consumption on the Earth, preparing a vegan Thanksgiving is one way to show gratitude for this planet and all its biodiversity.
A vegan Thanksgiving doesn't have to be a sacrifice. A plant-based feast can be just as delicious as a traditional holiday meal. Here are some tips for putting together an animal-free spread that still gives your tastebuds plenty to be thankful for.
1. Meatless Turkey
The traditional centerpiece of the Thanksgiving meal may feel like the most intimidating element to swap out, but there are plenty of faux-turkey alternatives on the market. Juliet Lapidos sampled four back in 2009 and rated the Gardein Stuffed Veggie Turkey Roast as the tastiest. The product is now sold as the savory stuffed turk'y or holiday roast. Gardein's replacement turkeys got a bill of approval from The Spruce Eats for their natural ingredients and realistic appearance.
You also don't have to bother with fake meat at all. Well Vegan suggests an all veggie-take on the turducken: the Butternut Squash Vegducken. This dish stuffs a zucchini inside an eggplant inside a butternut squash for "a flavor combination that's perfectly suited for the season."
Epicurious has the original vegetarian recipe, plus tips for turning it vegan.
2. Animal-Free Gravy
Gravy is another dish that screams animal product, but there are actually tons of recipes that don't require meat juices.
Alison Andrews of Loving It Vegan shares a recipe for a gravy made in 30 minutes from garlic and onions, vegan butter, flour, coconut milk, vegetable stalk and soy sauce.
People for the Ethical Treatment of Animals (PETA) also has lots of gravy recipes that emphasize different flavors, from Roasted Garlic Gravy to Red Wine and Shallot Gravy.
3. Dairy-Free Mashed Potatoes
You don't need milk and butter to make your mashed potatoes nice and creamy.
"They're extremely easy to veganize," Iosune of Simple Vegan Blog writes, "you just need to use oil or vegan butter instead of regular butter (extra virgin olive oil is my favorite choice) and any unsweetened plant milk instead of cow's milk or cream (soy milk works so well), that's all!"
Iosune explains how you can make your own vegan butter, too. All you need is plant-based milk, lemon juice, coconut oil, a neutral oil like sunflower oil, nutritional yeast (if you can find it) and salt.
4. Vegan Casseroles
Side dishes are probably the easiest holiday foods to conceive of as vegan, since they tend to be veggie-based anyway. But that also means there are lots of exciting recipes out there to try. VegKitchen suggests several, but the most seasonal include Quinoa, Broccoli and Vegan Cheese, Roasted Sweet Potato Mac and Cheese and Vegan Green Bean Casserole.
"Vegan casseroles are always comforting," VegKitchen writes, "and it's nice to know that they're also good for you, not starchy and heavy like the old-fashioned kind."
5. Earth-Friendly Pumpkin Pie
Pumpkin pie is a holiday classic, but many traditional recipes call for cream or eggs. Then there's the fact that it's usually topped with whipped cream.
However, you can have the full pumpkin pie experience without any animal products. Loving It Vegan shares a recipe that uses canned pureed pumpkin for the filling, and the BBC Good Food walks you through the process of making the filling from pumpkins or squash directly.
There are also plenty of vegan whipped-creams options out there, according to PETA. You can buy one of the many ready-to-spray varieties for sale or make your own from chilled coconut milk, sugar and vanilla.
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By Franziska Spritzler, RD, CDE
Eating nutritious foods can improve your health and energy levels.
Surprisingly, the way you cook your food has a major effect on the amount of nutrients it contains.
This article explores how various cooking methods affect the nutrient content of foods.
Nutrient Content is Often Altered During Cooking
Cooking food improves digestion and increases the absorption of many nutrients.
For example, the protein in cooked eggs is 180% more digestible than that of raw eggs.
However, some cooking methods reduce several key nutrients.
The following nutrients are often reduced during cooking:
- water-soluble vitamins: vitamin C and the B vitamins — thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), folic acid (B9), and cobalamin (B12)
- fat-soluble vitamins: vitamins A, D, E, and K
- minerals: primarily potassium, magnesium, sodium, and calcium
Summary
Although cooking improves digestion and the absorption of many nutrients, it may reduce levels of some vitamins and minerals.
Boiling, Simmering, and Poaching
Boiling, simmering, and poaching are similar methods of water-based cooking.
These techniques differ by water temperature:
- poaching: less than 180°F (82°C)
- simmering: 185–200°F (85–93°C)
- boiling: 212°F (100°C)
Vegetables are generally a great source of vitamin C, but a large amount of it is lost when they're cooked in water.
In fact, boiling reduces vitamin C content more than any other cooking method. Broccoli, spinach, and lettuce may lose up to 50% or more of their vitamin C when boiled.
Because vitamin C is water-soluble and sensitive to heat, it can leach out of vegetables when they're immersed in hot water.
B vitamins are similarly heat sensitive. Up to 60% of thiamine, niacin, and other B vitamins may be lost when meat is simmered and its juices run off.
However, when the liquid containing these juices is consumed, 100% of the minerals and 70–90% of B vitamins are retained.
On the other hand, boiling fish was shown to preserve omega-3 fatty acid content significantly more than frying or microwaving.
Summary
While water-based cooking methods cause the greatest losses of water-soluble vitamins, they have very little effect on omega-3 fats.
Grilling and Broiling
Grilling and broiling are similar methods of cooking with dry heat.
When grilling, the heat source comes from below, but when broiling, it comes from above.
Grilling is one of the most popular cooking methods because of the great flavor it gives food.
However, up to 40% of B vitamins and minerals may be lost during grilling or broiling when the nutrient-rich juice drips from the meat.
There are also concerns about polycyclic aromatic hydrocarbons (PAHs), which are potentially cancer-causing substances that form when meat is grilled and fat drips onto a hot surface.
However, researchers have found that PAHs can be decreased by 41–89% if drippings are removed and smoke is minimized.
Summary
Grilling and broiling provide great flavor but also reduce levels of B vitamins. Also, grilling generates potentially cancer-causing substances.
Microwaving
Microwaving is an easy, convenient, and safe method of cooking.
Short cooking times and reduced exposure to heat preserve the nutrients in microwaved food.
In fact, studies have found that microwaving is the best method for retaining the antioxidant activity of garlic and mushrooms.
Meanwhile, about 20–30% of the vitamin C in green vegetables is lost during microwaving, which is less than most cooking methods.
Summary
Microwaving is a safe cooking method that preserves most nutrients due to short cooking times.
Roasting and Baking
Roasting and baking refer to cooking food in an oven with dry heat.
Although these terms are somewhat interchangeable, roasting is typically used for meat while baking is used for bread, muffins, cake, and similar foods.
Most vitamin losses are minimal with this cooking method, including vitamin C.
However, due to long cooking times at high temperatures, the B vitamins in roasted meat may decline by as much as 40%.
Summary
Roasting or baking does not have a significant effect on most vitamins and minerals, except for B vitamins.
Sautéing and Stir-Frying
With sautéing and stir-frying, food is cooked in a saucepan over medium to high heat in a small amount of oil or butter.
These techniques are very similar, but with stir-frying, the food is stirred often, the temperature is higher, and the cooking time is shorter.
In general, this is a healthy way to prepare food.
Cooking for a short time without water prevents the loss of B vitamins, and the addition of fat improves the absorption of plant compounds and antioxidants.
One study found that the absorption of beta carotene was 6.5 times greater in stir-fried carrots than in raw ones.
In another study, blood lycopene levels increased 80% more when people consumed tomatoes sautéed in olive oil rather than without it.
On the other hand, stir-frying has been shown to significantly reduce the amount of vitamin C in broccoli and red cabbage.
Summary
Sautéing and stir-frying improve the absorption of fat-soluble vitamins and some plant compounds, but they decrease the amount of vitamin C in vegetables.
Frying
Frying involves cooking food in a large amount of fat — usually oil — at a high temperature. The food is often coated with batter or bread crumbs.
It's a popular way of preparing food because the skin or coating maintains a seal, which ensures that the inside remains moist and cooks evenly.
The fat used for frying also makes the food taste very good.
However, not all foods are appropriate for frying.
Fatty fish are the best sources of omega-3 fatty acids, which have many health benefits. However, these fats are very delicate and prone to damage at high temperatures.
For example, frying tuna has been shown to degrade its omega-3 content by up to 70–85%, while baking causes only minimal losses.
In contrast, frying preserves vitamin C and B vitamins, and it may also increase the amount of fiber in potatoes by converting their starch into resistant starch.
When oil is heated to a high temperature for a long period of time, toxic substances called aldehydes are formed. Aldehydes have been linked to an increased risk of cancer and other diseases.
The type of oil, temperature, and length of cooking time affect the amount of aldehydes produced. Reheating oil also increases aldehyde formation.
If you're going to fry food, don't overcook it, and use one of the healthiest oils for frying.
Summary
Frying makes food taste delicious, and it can provide some benefits when healthy oils are used. It's best to avoid frying fatty fish and minimize the frying time of other foods.
Steaming
Steaming is one of the best cooking methods for preserving nutrients, including water-soluble vitamins, which are sensitive to heat and water.
Researchers have found that steaming broccoli, spinach, and lettuce reduces their vitamin C content by only 9–15%.
The downside is that steamed vegetables may taste bland. However, this is easy to remedy by adding some seasoning and oil or butter after cooking.
Summary
Steaming is one of the best cooking methods for preserving nutrients, including water-soluble vitamins.
Tips to Maximize Nutrient Retention During Cooking
Here are 10 tips to reduce nutrient loss while cooking:
- Use as little water as possible when poaching or boiling.
- Consume the liquid left in the pan after cooking vegetables.
- Add back juices from meat that drip into the pan.
- Don't peel vegetables until after cooking them. Better yet, don't peel at all to maximize their fiber and nutrient density.
- Cook vegetables in smaller amounts of water to reduce the loss of vitamin C and B vitamins.
- Try to eat any cooked vegetables within a day or two, as their vitamin C content may continue to decline when the cooked food is exposed to air.
- Cut food after — rather than before — cooking, if possible. When food is cooked whole, less of it is exposed to heat and water.
- Cook vegetables for only a few minutes whenever possible.
- When cooking meat, poultry, and fish, use the shortest cooking time needed for safe consumption.
- Don't use baking soda when cooking vegetables. Although it helps maintain color, vitamin C will be lost in the alkaline environment produced by baking soda.
Summary
There are many ways to preserve the nutrient content of foods without sacrificing taste or other qualities.
The Bottom Line
It's important to select the right cooking method to maximize the nutritional quality of your meal.
However, there is no perfect cooking method that retains all nutrients.
In general, cooking for shorter periods at lower temperatures with minimal water will produce the best results.
Don't let the nutrients in your food go down the drain.
Reposted with permission from Healthline. For detailed source information, please view the original article on Healthline.
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By Elizabeth Brion
When I went vegan in 1988, there were, as far as I could tell, only two vegan cookbooks in existence. I probably made every recipe in them at least a few dozen times. Thankfully, things are very different today. It's nearly impossible to keep up with the hundreds and hundreds of vegan cookbooks that have been released over the last decade or so. To help you narrow down which you should buy, here's a list of 2020 vegan cookbooks that we're most looking forward to. Whether you're looking to stop supporting the horrific treatment of sensitive and intelligent animals in animal agriculture, start helping to preserve what remains of our natural environment, or improve your own health (or hey, why not all three?), these cookbooks will help make it simple—and delicious—to do so.
BOSH!: Healthy Vegan
BOSH! is the biggest and fastest-growing plant-based food channel on the web, reaching more than 25 million people—and in this case, 25 million people definitely aren't wrong. Henry Firth and Ian Theasby reliably come up with crave-worthy, imaginative recipes that are easy and fun to follow. This is their third cookbook, which will be focused on healthier fare, and it hits stores on January 28.
Vegetable Kingdom: The Abundant World of Vegan Recipes
A new cookbook from James Beard Award–winning chef and food justice activist Bryant Terry is always excellent news, and when it's his first in nearly six years, it's a save-the-date occasion (February 11, for the record). Terry's recipes are healthy, innovative, and intensely flavorful. A few I'm looking forward to are Barbecued Carrots with Slow-Cooked White Beans, Citrus & Garlic-Herb-Braised Fennel, and Caramelized Leek & Seared Mushroom Toast.
Eat for the Planet Cookbook
This follow-up to the eye-opening 2018 book Eat for the Planet contains animal- and planet-friendly recipes from a host of top vegan chefs, restaurants, and companies—even a few from our PETA coworkers! If you're not familiar with the devastating effect of animal agriculture on our planet, this book will bring you up to speed and show you how to counter it without sacrificing flavor.
So Vegan in 5 Ingredients
A number of books have focused on vegan recipes with five or fewer ingredients, but this one by Roxy Pope and Ben Pook caught my attention when I saw a recipe for five-ingredient, from-scratch ravioli. I know, right? Other intriguing options include Rich Ragu, Super Squash Sheet Pan Bake, and Grilled Cinnamon Plums.
Southern Vegan: Delicious Down-Home Recipes for Your Plant-Based Diet
A totally objective fact: Vegan comfort food based on traditions of the American South is the best thing in the world. Thanks to Lauren Hartmann—the creator of the Rabbit and Wolves website—even if you're not lucky enough to live near a restaurant specializing in this cuisine, you can now make beignets, chicken biscuits, pot pies, jalapeño hushpuppies, and Mississippi mud cheesecake without harming any animals.
Love Is Served: Inspired Plant-Based Recipes From Southern California
Although it started out in San Francisco, Café Gratitude is probably the most Southern California restaurant in Southern California: All of its dish names are positive self-affirmations. It's a cute gimmick that's backed up with seriously legit food. Now you can serve its most beloved recipes—including "I Am Warm-Hearted" (grilled polenta with mushroom ragout), "I Am Gracious" (sundried tomato pesto grain salad), and "I Am Passionate" (black lava cake)—in your own home. Whether you require your family to say, "Could you please pass the 'I Am Fearless'?" is totally up to you.
Gluten-Free, Vegan Cooking in Your Instant Pot: 65 Delicious Whole Food Recipes for a Plant-Based Diet
Kathy Hester is the author of a number of specialized vegan cookbooks. Her books on recipes for air fryers and slow cookers are well-worn favorites at my house, and if you're one of the many people who have simplified their cooking routines with an Instant Pot, I'm sure this book will be similarly indispensable for you. The vegan, gluten-free recipes range from Chickpeas and Dumplings and Veggie Hunter's Lentil Quinoa Stew to from-scratch yogurt and sliceable cheese and Almond Berry Cake.
Wait, That’s Vegan?!: Plant-Based Meatballs, Burgers, Steaks and Other Dishes You Thought You’d Never Eat Again!
Full disclosure: I was drawn to this book because the first part of the title is something people say to me all the time. This cookbook from first-time author and plant-based nutritionist Lisa Dawn Angerame focuses on delicious vegan versions of familiar dishes such as meatballs, burgers, pasta with Bolognese sauce, and egg salad. It's a great option for new and aspiring vegans who are worried that they'll have to eat strange new food—or for experienced vegans who still sometimes crave the flavors of their childhood.
Vegan Yack Attack’s Plant-Based Meal Prep: Weekly Meal Plans and Recipes to Streamline Your Vegan Lifestyle
Cookbooks often say that they're designed for busy people, but I've never been more confident that's actually true than when I read that Jackie Sobon's upcoming one includes the category "Car Breakfasts." In addition to recipes, the book contains shopping lists, checklists, and a step-by-step guide for making prep day as efficient as possible. In short, I really need this book. Maybe you do, too.
Reposted with permission from PETA.
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According to the National Eczema Foundation, roughly 31.6 million people have some form of eczema. The symptoms of this condition include itchiness, discoloration, and dry skin. In the past, harsh steroidal creams were the gold standard for eczema treatment. But there's got to be a more effective way to heal the skin, right?
Thankfully, we're out of the dark ages and into an all-natural era of skin care. Today, alternative therapies abound, including clinically-tested cannabis ointments and DIY home remedies like oatmeal baths.
What Is Eczema?
Eczema is a group of skin conditions that's characterized by itching, scaling, discoloration, dryness, and most of all, inflammation. Although it's possible to get eczema for the first time as an adult, it most commonly starts in childhood. Unfortunately, once eczema starts, it can be hard to control.
What Causes Eczema?
Eczema occurs when chronic skin inflammation prevents the corneal layer from shedding and renewing. A general "eczema" diagnosis can describe any type of dermatitis or unknown "itchy rash." However, researchers have identified the following distinct types:
- Atopic dermatitis (related to allergies and autoimmunity)
- Contact dermatitis (the skin's reaction to an irritant)
- Stasis dermatitis (eczema on the lower extremities)
- Seborrheic dermatitis (dry scalp)
- Neurodermatitis (thick, scaly skin from long-term itching/scratching)
- Nummular eczema (round lesions that leak fluid; usually caused by allergens)
- Dyshidrotic eczema (itchy blisters on the feet and hands; usually caused by allergens)
Eczema is most likely to develop in people with a compromised immune system or who have dry, sensitive skin. Extreme weather, genetics, stress, diet, poor gut health, and bacteria can also play a role.
Eczema Symptoms
In most cases, patients go through periods of intense flare-ups followed by periods of remission. During a flare, patients can experience the following symptoms of skin inflammation:
- Swelling
- Discoloration/redness
- Itchiness
- Crusty patches
- Peeling
- Flaking
- Blisters
- Hypersensitivity to certain soaps and shampoos
- Deep cracks/cuts from extreme dryness (especially on the hands and feet)
Atopic eczema can be accompanied by other symptoms like asthma, fever, fatigue, difficulty sleeping, stress, and depression.
5 Best Natural Remedies for Eczema
In the war against eczema, inflammation is enemy #1. Here are the top five natural remedies to soothe inflammation and heal the skin barrier:
1. Anti-inflammatory Diet
Reducing inflammation and reversing eczema starts with the food you eat, especially when it comes to atopic dermatitis, which is rooted in an overactive immune system.
Eat more anti-inflammatory foods like:
- Omega-3 foods: the omega-3 fatty acids EPA and DHA are powerful anti-inflammatory compounds that can reduce inflammation in the gut, joints, brain, and skin. The best natural sources of omega-3s are wild-caught salmon, sardines, and fish oil.
- High-fiber vegetables: produce like artichokes, raw garlic, broccoli, cauliflower, and dense leafy greens feed healthy gut bacteria and reduce intestinal inflammation.
- Probiotics: probiotics are living bacterial cultures that reinforce the gut lining and protect the bloodstream from inflammatory agents.
- Collagen: collagen supplements and bone broth can strengthen the skin matrix and rejuvenate damaged skin cells. It's also a powerful nutrient for healing the gut lining.
- Vitamin A-rich foods: yellow and orange vegetables like carrots are high in vitamin A and are great for skin health.
Avoid inflammatory foods like:
- Fried foods: canola and safflower oil from deep-fried foods promotes inflammation.
- Sugar: processed sugar feeds unhealthy gut bacteria and promotes inflammation throughout the body.
- Additives: additives in processed foods are known to exacerbate eczema.
- Dairy: products like cheese and milk are difficult to process and tend to promote inflammation, especially in people with autoimmune conditions.
- Gluten: removing gluten can improve autoimmune conditions like eczema.
2. Sun Exposure (Phototherapy)
Sun exposure and phototherapy are proven to calm inflammation and reduce itching. UVB spectrum light helps the skin fight bacteria, boosts vitamin D production, and may help prevent eczema flares.
Just 10-15 minutes of sunlight a day may be all it takes to mitigate symptoms and speed healing. One recent study found that 74.4% of patients had complete resolution of eczema symptoms during the sunny summer months.
3. Vitamin D
During winter in the Northern hemisphere, you might not have access to sunlight or phototherapy. That's unfortunate, because vitamin D3 deficiency can compromise the immune system and increase the risk of eczema. (5)
Luckily, you can still reduce the risk of eczema by supplementing with vitamin D.
Taking 2,000-5,000 IU of vitamin D3 daily can support the skin's natural ability to fight inflammation. Another option is to eat foods that contain vitamin D, like sardines, salmon, and cod liver oil, all of which are high in anti-inflammatory omega-3 fatty acids.
4. CBD Ointments and Creams
As cannabis and cannabinoid use becomes more common, the broad medicinal benefits of non-psychoactive CBD (cannabidiol) have been gaining widespread attention. New research also shows that it may deliver eczema relief to some patients.
For example, a 2019 publication in the medical journal Molecules confirms that "… cutaneous cannabinoid signaling is deeply involved in the maintenance of skin homeostasis, barrier formation and regeneration, and its dysregulation was implicated to contribute to several highly prevalent diseases and disorders, e.g., atopic dermatitis, psoriasis, scleroderma, acne…"
In other words, the skin contains natural receptor sites for phytocannabinoids like CBD, which at least partially explains its therapeutic potential.
Another 2019 study found that topical CBD ointment, without THC, had therapeutic effects in inflammatory skin conditions and cutaneous scars.
5. Therapeutic Oils
Moisturizing oils like coconut oil and essential oils like lavender and primrose are proven to reduce symptoms associated with eczema and protect the skin.
Primrose in particular contains high levels of gamma linolenic acid (GLA), which may account for its benefits in treating atopic dermatitis.
At the same time, lavender essential oil may help reduce the mental health conditions associated with eczema. For example, Harvard Medical School found that people with eczema have higher rates of anxiety and insomnia. They also exercise less and drink more alcohol.
Final Thought on Natural Anti-Itch Treatments
It's always important to exercise caution with natural remedies for eczema, especially when blisters leak and ooze. Although many of the above treatments have antibacterial properties, the risk of infection is always present. Be wary of excessive bathing and cool compresses because too much moisture can promote bacterial growth. Always consult with your dermatologist before trying new natural treatments.
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