A Healthy Microbiome Builds a Strong Immune System That Could Help Defeat COVID-19
25 January
Health + Wellness
Probiotic rich foods. bit245 / iStock / Getty Images Plus
By Ana Maldonado-Contreras
Takeaways
- Your gut is home to trillions of bacteria that are vital for keeping you healthy.
- Some of these microbes help to regulate the immune system.
- New research, which has not yet been peer-reviewed, shows the presence of certain bacteria in the gut may reveal which people are more vulnerable to a more severe case of COVID-19.
You may not know it, but you have an army of microbes living inside of you that are essential for fighting off threats, including the virus that causes COVID-19.
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In the past two decades scientists have learned our bodies are home to more bacterial cells than human ones. This community of bacteria that lives in and on us – called the microbiome – resembles a company, with each microbe species performing specialized jobs but all working to keep us healthy. In the gut, the bacteria balance the immune response against pathogens. These bacteria ensure the immune response is effective but not so violent that it causes collateral damage to the host.
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Bacteria in our guts can elicit an effective immune response against viruses that not only infect the gut, such as <a href="http://doi.org/10.3390/v10020096" target="_blank">norovirus</a> <a href="http://doi.org/10.1126/science.1258025" rel="noopener noreferrer" target="_blank">and rotavirus</a>, but also those infecting the lungs, such as <a href="https://doi.org/10.1073/pnas.1019378108" rel="noopener noreferrer" target="_blank">the flu virus</a>. The beneficial gut microbes do this by ordering specialized immune cells to produce potent antiviral proteins that ultimately eliminate <a href="https://doi.org/10.1016/j.cell.2020.04.022" rel="noopener noreferrer" target="_blank">viral infections</a>. And the body of a person lacking these beneficial gut bacteria won't have as strong an immune response to invading viruses. As a result, infections might go unchecked, taking a toll on health.
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<p><a href="https://scholar.google.com/citations?user=4y55zc0AAAAJ&hl=en" target="_blank" rel="noopener noreferrer">I am a microbiologist</a> fascinated by the ways bacteria shape human health. <a href="https://www.umassmed.edu/nutrition/melody-trial-info/" target="_blank" rel="noopener noreferrer">An important focus of my research</a> is figuring out how the beneficial bacteria populating our guts combat disease and infection. <a href="https://doi.org/10.1101/2021.01.05.20249061" target="_blank" rel="noopener noreferrer">My most recent work focuses on the link</a> between a particular microbe and the severity of COVID-19 in patients. My ultimate goal is to figure out out how to enhance the gut microbiome with diet to evoke a strong immune response – for not just SARS-CoV-2 but all pathogens.</p>
How Do Resident Bacteria Keep You Healthy?
<p>Our immune defense is part of a complex biological response against harmful pathogens, such as viruses or bacteria. However, because our bodies are inhabited by trillions of mostly beneficial bacteria, virus and fungi, activation of our immune response is tightly regulated to distinguish between harmful and helpful microbes.</p><p>Our bacteria are spectacular companions diligently helping prime our immune system defenses to combat infections. A seminal study found that mice treated with antibiotics that eliminate bacteria in the gut exhibited an impaired immune response. These animals had low counts of virus-fighting white blood cells, weak antibody responses and poor production of a protein that is vital for <a href="https://doi.org/10.1073/pnas.1019378108" target="_blank">combating viral infection and modulating the immune response</a>.</p><p><a href="https://doi.org/10.1371/journal.pone.0184976" target="_blank" rel="noopener noreferrer">In another study</a>, mice were fed <em>Lactobacillus</em> bacteria, commonly used as probiotic in fermented food. These microbes reduced the severity of influenza infection. The <em>Lactobacillus</em>-treated mice did not lose weight and had only mild lung damage compared with untreated mice. Similarly, others have found that treatment of mice with <em>Lactobacillus</em> protects against different <a href="https://doi.org/10.1038/srep04638" target="_blank" rel="noopener noreferrer">subtypes of</a> <a href="https://doi.org/10.1038/s41598-017-17487-8" target="_blank" rel="noopener noreferrer">influenza</a> <a href="https://doi.org/10.1371/journal.ppat.1008072" target="_blank" rel="noopener noreferrer">virus</a> and human respiratory syncytial virus – the <a href="https://doi.org/10.1038/s41598-019-39602-7" target="_blank" rel="noopener noreferrer">major cause of viral bronchiolitis and pneumonia in children</a>.</p>Chronic Disease and Microbes
<p>Patients with chronic illnesses including Type 2 diabetes, obesity and cardiovascular disease exhibit a hyperactive immune system that fails to recognize a harmless stimulus and is linked to an altered gut microbiome.</p><p>In these chronic diseases, the gut microbiome lacks bacteria that activate <a href="https://doi.org/10.1126/science.1198469" target="_blank" rel="noopener noreferrer">immune cells</a> that block the response against harmless bacteria in our guts. Such alteration of the gut microbiome is also observed in <a href="https://doi.org/10.1073/pnas.1002601107" target="_blank" rel="noopener noreferrer">babies delivered by cesarean section</a>, individuals consuming a poor <a href="https://doi.org/10.1038/nature12820" target="_blank" rel="noopener noreferrer">diet</a> and the <a href="https://doi.org/10.1038/nature11053" target="_blank" rel="noopener noreferrer">elderly</a>.</p><p>In the U.S., 117 million individuals – about half the adult population – <a href="https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/" target="_blank" rel="noopener noreferrer">suffer from Type 2 diabetes, obesity, cardiovascular disease or a combination of them</a>. That suggests that half of American adults carry a faulty microbiome army.</p><p>Research in my laboratory focuses on identifying gut bacteria that are critical for creating a balanced immune system, which fights life-threatening bacterial and viral infections, while tolerating the beneficial bacteria in and on us.</p><p>Given that diet affects the diversity of bacteria in the gut, <a href="https://www.umassmed.edu/nutrition/melody-trial-info/" target="_blank" rel="noopener noreferrer">my lab studies show how diet can be used</a> as a therapy for chronic diseases. Using different foods, people can shift their gut microbiome to one that boosts a healthy immune response.</p><p>A fraction of patients infected with SARS-CoV-2, the virus that causes COVID-19 disease, develop severe complications that require hospitalization in intensive care units. What do many of those patients have in common? <a href="https://www.cdc.gov/mmwr/volumes/69/wr/mm6912e2.htm" target="_blank" rel="noopener noreferrer">Old age</a> and chronic diet-related diseases like obesity, Type 2 diabetes and cardiovascular disease.</p><p><a href="http://doi.org/10.1016/j.jada.2008.12.019" target="_blank" rel="noopener noreferrer">Black and Latinx people are disproportionately affected by obesity, Type 2 diabetes and cardiovascular disease</a>, all of which are linked to poor nutrition. Thus, it is not a coincidence that <a href="https://www.cdc.gov/mmwr/volumes/69/wr/mm6933e1.htm" target="_blank" rel="noopener noreferrer">these groups have suffered more deaths from COVID-19</a> compared with whites. This is the case not only in the U.S. but also <a href="https://www.washingtonpost.com/world/europe/blacks-in-britain-are-four-times-as-likely-to-die-of-coronavirus-as-whites-data-show/2020/05/07/2dc76710-9067-11ea-9322-a29e75effc93_story.html" target="_blank" rel="noopener noreferrer">in Britain</a>.</p>Discovering Microbes That Predict COVID-19 Severity
<p>The COVID-19 pandemic has inspired me to shift my research and explore the role of the gut microbiome in the overly aggressive immune response against SARS-CoV-2 infection.</p><p>My colleagues and I have hypothesized that critically ill SARS-CoV-2 patients with conditions like obesity, Type 2 diabetes and cardiovascular disease exhibit an altered gut microbiome that aggravates <a href="https://theconversation.com/exercise-may-help-reduce-risk-of-deadly-covid-19-complication-ards-136922" target="_blank" rel="noopener noreferrer">acute respiratory distress syndrome</a>.</p><p>Acute respiratory distress syndrome, a life-threatening lung injury, in SARS-CoV-2 patients is thought to develop from a <a href="http://doi.org/10.1016/j.cytogfr.2020.05.003" target="_blank" rel="noopener noreferrer">fatal overreaction of the immune response</a> called a <a href="https://theconversation.com/blocking-the-deadly-cytokine-storm-is-a-vital-weapon-for-treating-covid-19-137690" target="_blank" rel="noopener noreferrer">cytokine storm</a> <a href="http://doi.org/10.1016/S2213-2600(20)30216-2" target="_blank" rel="noopener noreferrer">that causes an uncontrolled flood</a> <a href="http://doi.org/10.1016/S2213-2600(20)30216-2" target="_blank" rel="noopener noreferrer">of immune cells into the lungs</a>. In these patients, their own uncontrolled inflammatory immune response, rather than the virus itself, causes the <a href="http://doi.org/10.1007/s00134-020-05991-x" target="_blank" rel="noopener noreferrer">severe lung injury and multiorgan failures</a> that lead to death.</p><p>Several studies <a href="https://doi.org/10.1016/j.trsl.2020.08.004" target="_blank" rel="noopener noreferrer">described in one recent review</a> have identified an altered gut microbiome in patients with COVID-19. However, identification of specific bacteria within the microbiome that could predict COVID-19 severity is lacking.</p><p>To address this question, my colleagues and I recruited COVID-19 hospitalized patients with severe and moderate symptoms. We collected stool and saliva samples to determine whether bacteria within the gut and oral microbiome could predict COVID-19 severity. The identification of microbiome markers that can predict the clinical outcomes of COVID-19 disease is key to help prioritize patients needing urgent treatment.</p><p><a href="https://doi.org/10.1101/2021.01.05.20249061" target="_blank" rel="noopener noreferrer">We demonstrated</a>, in a paper which has not yet been peer reviewed, that the composition of the gut microbiome is the strongest predictor of COVID-19 severity compared to patient's clinical characteristics commonly used to do so. Specifically, we identified that the presence of a bacterium in the stool – called <em>Enterococcus faecalis</em>– was a robust predictor of COVID-19 severity. Not surprisingly, <em>Enterococcus faecalis</em> has been associated with <a href="https://doi.org/10.1053/j.gastro.2011.05.035" target="_blank" rel="noopener noreferrer">chronic</a> <a href="https://doi.org/10.1016/S0002-9440(10)61172-8" target="_blank" rel="noopener noreferrer">inflammation</a>.</p><p><em>Enterococcus faecalis</em> collected from feces can be grown outside of the body in clinical laboratories. Thus, an <em>E. faecalis</em> test might be a cost-effective, rapid and relatively easy way to identify patients who are likely to require more supportive care and therapeutic interventions to improve their chances of survival.</p><p>But it is not yet clear from our research what is the contribution of the altered microbiome in the immune response to SARS-CoV-2 infection. A recent study has shown that <a href="https://doi.org/10.1101/2020.12.11.416180" target="_blank" rel="noopener noreferrer">SARS-CoV-2 infection triggers an imbalance in immune cells</a> called <a href="https://doi.org/10.1111/imr.12170" target="_blank" rel="noopener noreferrer">T regulatory cells that are critical to immune balance</a>.</p><p>Bacteria from the gut microbiome are responsible for the <a href="https://doi.org/10.7554/eLife.30916.001" target="_blank" rel="noopener noreferrer">proper activation</a> <a href="https://doi.org/10.1126/science.1198469" target="_blank" rel="noopener noreferrer">of those T-regulatory</a> <a href="https://doi.org/10.1038/nri.2016.36" target="_blank" rel="noopener noreferrer">cells</a>. Thus, researchers like me need to take repeated patient stool, saliva and blood samples over a longer time frame to learn how the altered microbiome observed in COVID-19 patients can modulate COVID-19 disease severity, perhaps by altering the development of the T-regulatory cells.</p><p>As a Latina scientist investigating interactions between diet, microbiome and immunity, I must stress the importance of better policies to improve access to healthy foods, which lead to a healthier microbiome. It is also important to design culturally sensitive dietary interventions for Black and Latinx communities. While a good-quality diet might not prevent SARS-CoV-2 infection, it can treat the underlying conditions related to its severity.</p><p><em><a href="https://theconversation.com/profiles/ana-maldonado-contreras-1152969" target="_blank">Ana Maldonado-Contreras</a> is an assistant professor of Microbiology and Physiological Systems at the University of Massachusetts Medical School.</em></p><p><em>Disclosure statement: Ana Maldonado-Contreras receives funding from The Helmsley Charitable Trust and her work has been supported by the American Gastroenterological Association. She received The Charles A. King Trust Postdoctoral Research Fellowship. She is also member of the Diversity Committee of the American Gastroenterological Association.</em></p><p><em style="">Reposted with permission from <a href="https://theconversation.com/a-healthy-microbiome-builds-a-strong-immune-system-that-could-help-defeat-covid-19-145668" target="_blank" rel="noopener noreferrer" style="">The Conversation</a>. </em></p>From Your Site Articles
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Anti-Nutrients: They’re Part of a Normal Diet and Not as Scary as They Sound
14 January
Health + Wellness
Joan Ransley / Moment / Getty Images
By Jill Joyce
Maybe you're trying to eat healthier these days, aiming to get enough of the good stuff and limit the less-good stuff. You're paying attention to things like fiber and fat and vitamins … and anti-nutrients?
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What the heck are anti-nutrients and are they something you need to be concerned about in your diet?
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Let me, as a public health nutrition researcher, reassure you that anti-nutrients aren't the evil nemesis of all the nutritious foods you eat. As long as you're consuming a balanced and varied diet, anti-nutrients are not a concern. In fact, scientists are realizing they actually have many health benefits.
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What Are Anti-Nutrients?
<p><a href="https://www.hsph.harvard.edu/nutritionsource/anti-nutrients/" target="_blank" rel="noopener noreferrer">Anti-nutrients are substances</a> that naturally occur in plant and animal foods.</p><p>The name comes from how they function in your body once you eat them. They <a href="https://www.sciencedirect.com/topics/food-science/antinutrients" target="_blank">block or interfere with how your body</a> <a href="https://doi.org/10.1631/jzus.B0710640" target="_blank" rel="noopener noreferrer">absorbs other nutrients</a> out of your gut and into your bloodstream so you can then use them. Thus, anti-nutrients may decrease the amount of nutrients you actually get from your food. They most commonly interfere with the absorption of <a href="https://doi.org/10.1016/j.jand.2016.09.025" target="_blank" rel="noopener noreferrer">calcium, iron, potassium, magnesium and zinc</a>.</p><p>Plants evolved these <a href="https://www.todaysdietitian.com/newarchives/070111p54.shtml" target="_blank" rel="noopener noreferrer">compounds as a defensive mechanism</a> against insects, parasites, bacteria and fungi. For example, some anti-nutrients can cause a food to taste bitter; animals won't want to eat it, leaving the seed, for instance, to provide nourishment for future seedlings. Some anti-nutrients block the digestion of seeds that are eaten. The seeds disperse when they come out the other end in the animal's fecal matter and can go on to grow new plants. Both of these survival tactics help the plant species grow and spread.</p><p><span></span>In terms of foods that people eat, you'll most commonly find anti-nutrients naturally occurring in whole grains and legumes.</p>Time for an Image Makeover as Health Enhancers
<p>Despite sounding scary, studies show that anti-nutrients are not of concern unless consumed in <a href="https://doi.org/10.1016/j.jcs.2014.01.010" target="_blank">ultra, unrealistically high amounts</a> – and they have numerous health benefits.</p><p>Anti-nutrients are currently undergoing a change in image very similar to the one dietary fiber experienced. At one point, scientists thought dietary fiber was bad for people. Since fiber could bind to nutrients and pull them out of the digestive tract in poop, it seemed like something to avoid. To address this perceived issue, grain processing in the late 1800s removed fiber from foods.</p><p>But now scientists know that <a href="https://doi.org/10.1111/j.1753-4887.2009.00189.x" target="_blank">dietary fiber is incredibly important</a> and encourage its consumption. Eating plenty of fiber lowers the risks of obesity, high blood pressure, heart disease, stroke, diabetes and some gastrointestinal diseases.</p><p>In the same way, rather than something to avoid, many anti-nutrients are now considered health-promoting nutraceuticals and functional foods due to their numerous benefits. Here's an introduction to some of the most frequently eaten anti-nutrients that come with benefits:</p><ul><li><a href="https://doi.org/10.1089/109662004322984734" target="_blank" rel="noopener noreferrer">Saponins, common in legumes</a>, can boost the immune system, reduce risk of cancer, lower cholesterol, lower blood sugar response to foods, result in fewer cavities, reduce risk of kidney stones and combat blood clotting seen in heart attacks and strokes.</li><li><a href="https://doi.org/10.1016/j.jcs.2014.01.010" target="_blank" rel="noopener noreferrer">Lectins, found in cereal grains and legumes</a>, are associated with reduced risk of cardiovascular disease, diabetes, some cancers and becoming overweight or obese.</li><li><a href="https://doi.org/10.1080/10408699891274273" target="_blank" rel="noopener noreferrer">Tannins, commonly found in teas, coffees and processed meats and cheeses</a>, are antioxidants that can inhibit growth of bacteria, viruses, fungi and yeast and may decrease cholesterol levels and blood pressure.</li><li><a href="https://doi.org/10.1631/jzus.B0710640" target="_blank" rel="noopener noreferrer">Phytates, found in wheat, barley, rice and corn</a>, are associated with increased immune function and cancer cell death, as well as reduced cancer cell growth and spread. They also have antioxidant properties and can reduce inflammation.</li><li>Finally, <a href="https://doi.org/10.1024/0300-9831.72.1.26" target="_blank" rel="noopener noreferrer">glucosinates, found in brassica vegetables</a> like cauliflower, inhibit tumor cell growth.</li></ul><p>Oxalates are one of the few anti-nutrients with mostly negative impacts on the body. They are <a href="https://www.uofmhealth.org/health-library/aa166321" target="_blank" rel="noopener noreferrer">found in lots of common foods</a>, including legumes, beets, berries, cranberries, oranges, chocolate, tofu, wheat bran, soda, coffee, tea, beer, dark green vegetables and sweet potatoes. The negative impacts of oxalates include binding to calcium in the digestive tract and removing it from the body in bowel movements. Oxalates can also <a href="https://www.uofmhealth.org/health-library/aa166321" target="_blank" rel="noopener noreferrer">increase the risk of kidney stones</a> in some people.</p>Fitting Anti-Nutrients Into a Healthy Diet
<p>Overall, comparing the benefits to the drawbacks, anti-nutrient pros actually outweigh the cons. The healthy foods that contain them – mainly fruits, vegetables, whole grains and legumes – should be encouraged not avoided.</p><p>Anti-nutrients become a concern only if these foods are consumed in ultra-high amounts, <a href="https://www.ars.usda.gov/research/project/?accnNo=426312" target="_blank" rel="noopener noreferrer">which is very unlikely</a> for most adults and children in the U.S. Additionally, a large proportion of anti-nutrients are removed or lost from foods people eat <a href="https://www.hsph.harvard.edu/nutritionsource/anti-nutrients/" target="_blank" rel="noopener noreferrer">as they're processed and cooked</a>, especially if soaking, blanching, boiling or other high-heat processes are involved.</p><p>Vegetarians and vegans may be at higher risk of negative effects from anti-nutrients because their diet relies heavily on fruits, vegetables, whole grains and legumes. But these <a href="https://doi.org/10.1016/j.jand.2016.09.025" target="_blank" rel="noopener noreferrer">plant-based diets are still among the healthiest</a> and are associated with reduced risk of cardiovascular disease, obesity, diabetes and numerous types of cancers.</p><p>Vegetarians and vegans can take a few steps to help counteract anti-nutrients' effects on their absorption of particular nutrients:</p><ul><li>Pair high iron <a href="https://doi.org/10.1093/jn/130.5.1378S" target="_blank" rel="noopener noreferrer">and zinc</a> <a href="https://doi.org/10.1016/bs.afnr.2014.11.003" target="_blank" rel="noopener noreferrer">foods with</a> <a href="https://doi.org/10.1093/ajcn/59.5.1233S" target="_blank" rel="noopener noreferrer">foods high in vitamin C</a> (examples: meatballs with tomato sauce, tomato-based chili with beans).</li><li><a href="https://www.jblearning.com/catalog/productdetails/9780763779764?jblsearch" target="_blank" rel="noopener noreferrer">Soak legumes before cooking</a>.</li><li><a href="https://doi.org/10.1093/ajcn/70.3.543s" target="_blank" rel="noopener noreferrer">Time dairy intake</a> such that it is not always paired with high oxalate foods.</li><li>Purchase dairy products that are fortified with calcium.</li><li>Consider a multivitamin-mineral supplement with about 100% of the daily recommended dose of nutrients (check the nutrition facts panel) as nutrition insurance if you are worried, but be sure to talk to your doctor first.<em></em></li></ul><p><em><a href="https://theconversation.com/profiles/jill-joyce-1172925" target="_blank" rel="noopener noreferrer">Jill Joyce</a> is an assistant professor of Public Health Nutrition at Oklahoma State University.</em></p><p><em>Disclosure statement: Jill Joyce does not work for, consult, own shares in or receive funding from any company or organization that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</em></p><p><em>Reposted with permission from <a href="https://theconversation.com/anti-nutrients-theyre-part-of-a-normal-diet-and-not-as-scary-as-they-sound-149229" target="_blank" rel="noopener noreferrer">The Conversation</a>.</em></p>From Your Site Articles
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Like many other plant-based foods and products, CBD oil is one dietary supplement where "organic" labels are very important to consumers. However, there are little to no regulations within the hemp industry when it comes to deeming a product as organic, which makes it increasingly difficult for shoppers to find the best CBD oil products available on the market.
<p>Here you can learn about the importance of organic hemp oil, why it's better for the environment, and which CBD companies actually make trustworthy products with sustainable farming processes. origins which weigh heavily on many consumers who want to buy a product that's produced in the best way possible for not only themselves to ingest, but for the environment as well through sustainable farming methods. </p><h2>What Is CBD Oil?</h2><p>First things first, CBD stands for cannabidiol, and it's a cannabinoid found within cannabis sativa plants. This plant compound is believed to have many potential benefits, and it is primarily derived from hemp plants via a CO2 extraction process. </p><p>Since CBD is extracted from industrial hemp, which contains only trace amounts of THC (the psychoactive component in cannabis plants), this means that CBD won't make you feel high like marijuana, which has much higher levels of THC that causes psychoactive effects. Instead, the effects of CBD are much more subtle and promote a general sense of calm and relaxation in most users.</p><h2>What Makes a CBD Oil Organic?</h2><p>In terms of organic labels, perhaps the most important (and prominent) certification comes from the United States Department of Agriculture (USDA). This government organization has been labeling foods as "organic" for many years, but what exactly does this certification entail? Essentially, a label indicating that a product is "USDA Organic" or "Certified Organic" means that at least 95% of the ingredients are obtained from organic sources.</p><p>For a crop to be considered organic by the USDA, it must be grown without the use of industrial solvents, irradiation, genetic engineering (GMOs), synthetic pesticides, or chemical fertilizer. Instead, farmers rely on natural substances and <a href="https://www.usda.gov/media/blog/2012/03/22/organic-101-what-usda-organic-label-means" rel="noopener noreferrer" target="_blank">mechanical, physical, or biologically based farming</a> techniques to cultivate healthy and organic crops.</p><p>Before the passage of the 2018 Farm Bill, no hemp-derived products could be dubbed as "certified organic" since the hemp plant and its extracts were still categorized as a Schedule I Controlled Substance. However, it's still difficult for CBD companies to obtain a USDA certified organic label for their products due to the legal grey area that still surrounds CBD extracts. </p><p>Because of these challenges, and due to the fact that industrial hemp has only recently become an agricultural crop, very few CBD oils are USDA certified organic. Rather, many CBD products contain hemp extracts from plants that were grown in organic conditions but may not be federally certified.</p><h2>What are the Best Organic CBD Oil Brands?</h2><p><em>Each product featured here has been independently selected by the writer. If you make a purchase using the links included, we may earn commission.</em></p><em><br></em>
<h2>Why Organic Hemp Oil Matters</h2><p>Hemp is a unique plant, not only for its rich cannabinoid content, but also for its ability to absorb a wide variety of components in soil. But this trait poses great risks when it comes to the creation of CBD products derived from hemp.</p><p>Because hemp has a high capacity for compound uptake, this means that the plants can retain <a href="https://www.remedyreview.com/industry/lab-test-results/" target="_blank">harmful chemicals like pesticides</a>, heavy metals, and other residual solvents. This is especially true when it comes to synthetic chemicals that are more toxic to humans, and difficult to remove once they have been absorbed by the hemp plant.</p><p>Organic farming practices help reduce the risk of hemp crops absorbing harsh chemicals that may later end up in CBD oil after extraction. When you're taking CBD as a wellness supplement to help alleviate your symptoms or improve your overall well-being, the last thing you want is to ingest compounds that might negatively outweigh the benefits of CBD. This is an important reason to look for third party lab test results when shopping for CBD products since these certificates of analysis can show the full cannabinoid and terpene profile of a hemp extract, as well as test results that search for the presence of any residual solvents.</p><p>In addition to creating a better end product, organic farming practices are also better for the environment. Sustainable and organic farming methods may <a href="https://www.helpguide.org/articles/healthy-eating/organic-foods.htm" rel="noopener noreferrer" target="_blank">reduce pollution, conserve water, reduce soil erosion, increase soil fertility, and use less energy</a>. The use of natural pest deterrents as opposed to chemical pesticides is also better for nearby animal populations and ecosystems.</p><h3>Organic vs. Natural</h3><p>While there are only a select few companies offering certified organic ingredients in their products, almost every brand in the CBD market creates "natural" products. The term "all-natural" or "plant-based" does not mean that a product is organic, and since hemp oil is a natural derivative of hemp plants, these products are often referred to as all-natural. However, there are some synthetic CBD oils that should be avoided because they are chemically constructed and may produce unwanted side effects that are not caused by naturally derived CBD extracts.</p><h2>What are the Benefits of Organic CBD Oil?</h2><p>There's a long list of potential CBD oil health benefits, and some of the most common wellness advantages include:</p><ul class="ee-ul"><li><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2503660/" target="_blank">Chronic pain relief</a></li><li><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4604171/" target="_blank">Anti-anxiety effects</a></li><li>Better sleep</li><li><a href="https://www.psychologytoday.com/us/blog/inner-source/201901/cbd-oil-mental-health-should-you-take-it-too" rel="noopener noreferrer" target="_blank">Improvements in mood</a></li><li>Internal balance and regulation</li></ul><p>When dealing with pain, inflammation, sleep issues, and mental health struggles, it can be hard to find sufficient treatment options. The use of certain prescriptions can cause unwanted side effects, yet they are often the only solution for patients with these medical conditions. In search of other therapies, people have started to flock towards CBD oil as an alternative remedy for a variety of conditions. However, it should be noted that CBD products are not approved by the Food and Drug Administration (FDA), and you should seek your doctor's advice before using CBD if you have a serious medical condition.</p><h2>Look at the Labels Before You Buy CBD Oil</h2><p>When you go online to buy CBD oil, you'll quickly realize there is an overwhelming number of brands that are saturating the market. It can be difficult to determine which products are truly as good as they make themselves out to be. Always look for up-to-date third-party lab tests so you know you are getting a great product, and don't hesitate to contact the brand if you have any additional questions. And if you're intent on purchasing 100% organic CBD oil, it's best to look for certified products or brands that are held to strict regulatory standards.</p><p><strong>Melena Gurganus </strong>is the Reviews Editor at EcoWatch. She is passionate health and wellness and her writing aims to help others find products they can trust. Her work has been featured in publications such as Health, Shape, Huffington Post, Cannabis Business Times, and Bustle.<br></p>
Spruce
<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDY4NjI3OC9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTYyOTM2NzgzOX0.axY0HjeqRctJsR_KmDLctzDpUBLBN-oNIdqaXDb4caQ/img.jpg?width=980" id="774be" class="rm-shortcode" data-rm-shortcode-id="8379f35b1ca8a86d0e61b7d4bfc8b46e" data-rm-shortcode-name="rebelmouse-image" alt="spruce organic cbd oil" data-width="710" data-height="959" /><p>As one of the best brands in the business, Spruce CBD is well-known for its potent CBD oils that feature many additional beneficial phytocannabinoids. This brand works with two family-owned, sustainably focused farms in the USA (one located in Kentucky and one in North Carolina) to create its organic, small product batches. The max potency Spruce CBD oil contains 2400mg of full-spectrum CBD extract, but the brand also offers a lower strength tincture with 750mg of CBD in total.</p>
$89
CBDistillery
<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDcwMjkzNC9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTYyMTU4OTM4Nn0.ypRdeDSBcE87slYrFfVrRwtJ2qGIK6FD5jBB4pndTMo/img.jpg?width=980" id="b473b" class="rm-shortcode" data-rm-shortcode-id="9930b53c9d58cb49774640a61c3e3e75" data-rm-shortcode-name="rebelmouse-image" alt="cbdistillery cbd oil" data-width="1244" data-height="1244" /><p>All of the products from CBDistillery are <a href="https://ushempauthority.org/" target="_blank" rel="noopener noreferrer">U.S. Hemp Authority Certified</a>, and for good reason. The company only uses non-GMO and pesticide-free industrial hemp that's grown organically on Colorado farms. Its hemp oils are some of the most affordable CBD products on the market, yet they still maintain a high standard of quality. CBDistillery has a wide variety of CBD potencies across its product line (ranging from 500mg to 5000mg per bottle) and offers both full-spectrum and broad-spectrum CBD oils to give customers a completely thc-free option.</p>
$35
FAB CBD
<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDY4NjIyNS9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTY2NDIwOTEyMn0.MlTjz096FJ0ev_-soK7_Z-FeQeJczWoeh9Qi9SSkHsY/img.jpg?width=980" id="04b26" class="rm-shortcode" data-rm-shortcode-id="76aa4862f44603242e318982acea6646" data-rm-shortcode-name="rebelmouse-image" alt="fab cbd oil" data-width="800" data-height="800" /><p>For an organic CBD oil that has it all, FAB CBD offers plenty of variety for any type of consumer. All of its products are made with zero pesticides and extracted from organically grown Colorado industrial hemp. FAB CBD oil comes in five all-natural flavors (mint, vanilla, berry, citrus, and natural) and is also available in four strengths (300, 600, 1200, and 2400mg per bottle).</p>
$39
NuLeaf Naturals
<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDY4NjIxOS9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTY1NzExNTgyMX0.D6qMGYllKTsVhEkQ-L_GzpDHVu60a-tJKcio7M1Ssmc/img.jpg?width=980" id="94e4a" class="rm-shortcode" data-rm-shortcode-id="3609a52479675730893a45a82a03c71d" data-rm-shortcode-name="rebelmouse-image" alt="nuleaf naturals organic cbd oil" data-width="600" data-height="600" /><p>As an industry-leading brand, it comes as no surprise that NuLeaf Naturals sources its CBD extract from organic hemp plants grown on licensed farms in Colorado. The comany's CBD oils only contain two ingredients: USDA certified organic hemp seed oil and full spectrum hemp extract.</p><p>NuLeaf Naturals uses one proprietary CBD oil formula for all of its products, so you will get the same CBD potency in each tincture (60mg per mL), but can purchase different bottle sizes depending on how much you intend to use.</p>
$38.50
Charlotte's Web
<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDcwMjk3NS9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTY0MzQ0NjM4N30.SaQ85SK10-MWjN3PwHo2RqpiUBdjhD0IRnHKTqKaU7Q/img.jpg?width=980" id="84700" class="rm-shortcode" data-rm-shortcode-id="a2174067dcc0c4094be25b3472ce08c8" data-rm-shortcode-name="rebelmouse-image" alt="charlottes web cbd oil" data-width="1244" data-height="1244" /><p>Perhaps one of the most well-known brands in the CBD landscape, Charlotte's Web has been growing sustainable hemp plants for several years. The company is currently in the process of achieving official USDA Organic Certification, but it already practices organic and sustainable cultivation techniques to enhance the overall health of the soil and the hemp plants themselves, which creates some of the highest quality CBD extracts. Charlotte's Web offers CBD oils in a range of different concentration options, and some even come in a few flavor options such as chocolate mint, orange blossom, and lemon twist.</p>
$60
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Toxins enter the body through what we eat, drink, breathe in, and process in any way. Once inside, toxins overtax our immune system and detoxification system and leave us more vulnerable to illness — not ideal during cold and flu season, and especially not this year during a pandemic — and make us age a little faster, too.
<p>Fortunately, there are a lot of simple things you can do from the comfort of your own home to keep toxins out of your body, flush them out of your system faster, and boost your immunity all at the same time, says Dr. Bill Rawls, Medical Director of Vital Plan. He shares his top 10 strategies below.</p>
<p><em><a href="https://vitalplan.com/about" rel="noopener noreferrer" target="_blank">Dr. Rawls</a> is a licensed medical doctor in North Carolina and a leading expert in integrative health. He has extensive training in alternative therapies, and is the Medical Director of Vital Plan, a holistic health and herbal supplement company in Raleigh, NC.</em></p><p><em>Reposted with permission from <a href="https://vitalplan.com/blog/10-natural-ways-to-detox-boost-your-immunity-at-home" rel="noopener noreferrer" target="_blank">Vital Plan</a>. </em></p>
1. Source Your Food Wisely
<p>Try to stay away from packaged and processed foods that contain ingredients you can't pronounce, and instead reach for fresh food from natural sources. Aim to make vegetables more than 50% of your daily diet — their fiber is a great natural binder, and they're full of beneficial <a href="https://vitalplan.com/blog/the-case-of-the-missing-phytochemicals-and-how-to-get-them-back" target="_blank" rel="noopener noreferrer" style="">phytochemicals</a> — and minimize your red meat consumption.</p><p>Also, whenever practical, choose <a href="https://vitalplan.com/blog/how-to-eat-organic-without-spending-a-fortune" target="_blank" rel="noopener noreferrer">organic</a> over conventional products. That said, we know organic prices and accessibility can be an issue, so for help making strategic decisions, refer to the <a href="https://www.ewg.org/" target="_blank" rel="noopener noreferrer">Environmental Working Group</a> (EWG) "Dirty Dozen" and "Clean Fifteen" lists:</p><h3>The Dirty Dozen:</h3><ol><li>Strawberries</li><li>Spinach</li><li>Kale</li><li>Nectarines</li><li>Apples</li><li>Grapes</li><li>Peaches</li><li>Cherries</li><li>Pears</li><li>Tomatoes</li><li>Celery</li><li>Potatoes</li><li>Raisins*</li></ol><p><em>(*While raisins aren't technically a fresh food, the EWG found that they are "one of the dirtiest produce commodities on the market — and even some organic raisins are contaminated.")</em></p><h3>The Clean Fifteen</h3><ol><li>Avocado</li><li>Sweet corn</li><li>Pineapple</li><li>Onion</li><li>Papaya</li><li>Frozen sweet peas</li><li>Eggplant</li><li>Asparagus</li><li>Cauliflower</li><li>Cantaloupe</li><li>Broccoli</li><li>Mushrooms</li><li>Cabbage</li><li>Honeydew</li><li>Kiwi</li></ol>2. Consider Detoxifying and Immune-Boosting Herbs
<p>There are a number of herbs and natural ingredients that can help support detoxification and immune health. Here are the ones at the top of Dr. Rawls' list:</p><p><span></span><strong>Chlorella:</strong> This nutrient-rich freshwater algae binds to toxins so they can be eliminated from your body more efficiently. Chlorella works particularly well for withdrawing heavy metals. Pure chlorella can be purchased in the form of bulk powder, tablets, or capsules.</p><p><strong><a href="https://vitalplan.com/ingredients/milk-thistle" target="_blank">Milk Thistle</a>:</strong> It's been used for thousands of years to support a healthy liver, the primary organ responsible for detoxification.</p><p><strong>Dandelion:</strong> Known to help support liver function, research suggests <a href="https://vitalplan.com/ingredients/dandelion-extract" target="_blank">dandelion</a> helps promote the body's natural detoxification and elimination processes.</p><p><strong>Bitters:</strong> <a href="https://vitalplan.com/blog/the-impressive-health-benefits-of-bitter-foods" target="_blank">Bitter</a> flavors are important to digestion — they stimulate the release of the saliva, enzymes, and bile that help break down your food. Include bitter herbs and foods in each meal, or take a botanical extract that blends bitter herbs like dandelion root, burdock root, orange peel, and gentian root</p><p><strong>Reishi mushroom:</strong> An extensively studied adaptogenic mushroom, <a href="https://vitalplan.com/ingredients/reishi" target="_blank">reishi</a> has exceptional immunomodulating and antiviral properties. It helps normalize <a href="https://vitalplan.com/blog/are-you-inflammaging-how-to-stop-the-inflammation-that-speeds-up-aging" target="_blank">inflammatory</a> cytokines and promotes healthy immune response against threatening <a href="https://vitalplan.com/blog/the-immortal-life-of-your-microbiome" target="_blank" rel="noopener noreferrer">microbes</a>.</p><p><strong>Rhodiola:</strong> Another adaptogen, <a href="https://vitalplan.com/ingredients/rhodiola" target="_blank">rhodiola</a> improves stress tolerance by reducing fatigue, supporting energy levels, and improving tissue oxygenation.</p><p><span></span><strong><a href="https://vitalplan.com/ingredients/turmeric" target="_blank">Turmeric</a>:</strong> This popular spice is well loved for its anti-inflammatory and antioxidant properties.</p><p><strong>Shilajit:</strong> An herbo-mineral adaptogen, <a href="https://vitalplan.com/ingredients/shilajit" target="_blank">shilajit</a> has a long history of use in traditional Indian medicine for longevity and strength. It's also an immunomodulator with antioxidant, anti-inflammatory, and antiviral properties.</p><p><strong>Gotu Kola:</strong> Best known for improving memory and mood, <a href="https://vitalplan.com/ingredients/gotu-kola" target="_blank">gotu kola</a> is also great for promoting a normal response to inflammation, balancing stress hormones, and supporting circulation.</p>Shop Vital Plan Pure Chlorella
<a href="https://vitalplan.sjv.io/rA4MB" ><img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNTQ1NDQ2OS9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTY3MTAwNTEwMX0.yI_i-pZySmK6Dq6VlwfJuBa60zHTY1va2FwBu1p2zak/img.jpg?width=1200&coordinates=0%2C0%2C0%2C0&height=1200" id="949ac" class="rm-shortcode" data-rm-shortcode-id="e235a717283ef3ed8db9d8ce65a9bbbb" data-rm-shortcode-name="rebelmouse-image" data-width="1200" data-height="1200" /></a><p><em><em>Vital Plan is a certified B Corporation — one of only eight supplement companies recognized for achieving the highest standards of social and environmental performance, accountability, and transparency. If you make a purchase using the link above, EcoWatch may earn a commission.</em></em></p>3. Filter Your Water
<p>Much of America's tap water has been shown to contain pollutants, so filtering what comes out of your kitchen sink is smart. To be sure you're using a filter that does the trick, keep these guidelines in mind:</p><ul><li>Look for a filter certified by NSF International or the Water Quality Association.</li><li>Choose one that removes the contaminants in your water (check your local drinking water quality report to see what's present).</li><li>Change your water filters on time.</li></ul>4. Choose Safe and Effective Cleaning Supplies
<p>When buying household cleaning products, don't bring home chemicals that could harm your health more than some of the microbes you're trying to get rid of. Fortunately, there are a number of products on the market that work safely; here are some ways to shop wisely:</p><ul><li>Look for the Green Seal, Ecologo, or Safer Choice (EPA) seals.</li><li>Opt for fragrance-free options.</li><li>Avoid triclosan and quaternary ammonium compounds or "quats." (One tactic is to choose products that don't advertise as "antibacterial.")</li><li>Consult the EWG's list of <a href="https://www.ewg.org/news-and-analysis/2020/03/16-effective-and-safe-products-guard-against-coronavirus" target="_blank" rel="noopener noreferrer">safe and effective products</a> for guarding against coronavirus.</li></ul>5. Opt for Non-Toxic Beauty and Personal Care Products
<p>There are a lot of claims made on beauty and self-care products these days, but words alone, like "natural," "organic," "non-toxic," "clean," "green," and "eco-friendly," don't mean a thing — they aren't backed by any sort of regulatory or certification processes. Instead, to find non-toxic products you trust, you have to do a little research.</p><p>Start by checking reputable ratings databases like <a href="https://www.ewg.org/skindeep/" target="_blank" rel="noopener noreferrer">Skin Deep</a> (EWG) and <a href="https://www.thinkdirtyapp.com/" target="_blank" rel="noopener noreferrer">Think Dirty</a>. Another good bet: Look for reliable third-party certifications on products labels, including:</p><ul><li>USDA Organic</li><li>EWG Verified</li><li>Made Safe</li><li>NSF/ANSI 305</li><li>Natural Products Association Certified</li><li>Whole Foods Market Premium Body Care</li></ul>6. Get Outside
<p>One more reason to <a href="https://vitalplan.com/blog/how-to-feel-great-and-boost-longevity-in-just-17-minutes-a-day" target="_blank" rel="noopener noreferrer" style="">get outdoors</a> beyond combatting cabin fever: The air in natural environments is generally much cleaner than indoor air. For one, outdoor air contains ⅔ less carbon dioxide, high levels of which negatively affect our productivity, <a href="https://vitalplan.com/blog/natural-sleep-aids" target="_blank" rel="noopener noreferrer" style="">sleep</a>, and more.</p><p>Forest air in particular contains phytoncides, organic compounds emitted by trees and plants that have been shown to boost our immune system function, plus plants in general help neutralize toxic substances in the air. Forests, open spaces, and open water are also rich in negative ions, which reduce inflammation.</p><p>So take your pick of natural environs, and get out there as often as possible — while still maintaining at least 6 feet of distance between yourself and others, of course.</p>7. Bring Nature Indoors
<p>Plants are natural air purifiers, so bringing some plants indoors can help clear the air in your home. Here's a list of the top 10 air-purifying plants to consider:</p><ul><li>Areca palm</li><li>Lady palm</li><li>Bamboo palm</li><li>Rubber plant</li><li>Dracaena</li><li>English ivy</li><li>Dwarf date palm</li><li>Ficus</li><li>Boston fern</li><li>Peace lily</li></ul>8. Drive Less, Move More
<p>Staying off the roads decreases air pollution, and the fact that many of us are driving less these days is noticeably improving air quality. If your commute is on hold, try to translate some of your usual travel time into getting more physical activity, or sneak in more movement between other normal routines.</p><p>Exercise improves circulation, oxygenates your tissues, and enhances the work of the lymphatic system through muscle contractions — all of which make it easier to move toxins out of your body.</p>9. Practice Forgiveness
<p>Through the practice of gratitude, we stay centered and in the present moment. This allows us to move through situations from our heart. Take time to forgive someone or yourself for things in the past. When we forgive, we expand and open up to endless possibilities.</p>10. Quit a Bad Habit
<p>Are you a smoker? Pack rat? Chronically sleep-deprived? In a bad relationship? Toxins come into our lives in many forms. Consider if you're participating in any unhealthy patterns or holding onto anything that no longer serves you, and then find a way to limit those things in your life.</p>From Your Site Articles
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Trending
Lindsay Upson / Image Source / Getty Images
By Kyla Shea
When Danish scientist Henrik Dam fed a cholesterol-free diet to baby chicks in his lab about 90 years ago, he noticed excessive bleeding in some of them. It did not stop after he replaced the cholesterol. Dam ultimately concluded the bleeding was related to a "depletion of an anti-hemorrhagic compound," which he called vitamin K (for "koagulation," as spelled in Danish). For that discovery, Dam won the Nobel Prize in Physiology or Medicine in 1943.
<p>
Most people know about vitamins A, B, C, D and/or E, but vitamin K slips under the nutritional radar. Yet it is essential for life because it's required for blood to clot normally. Now scientists are now realizing there is more to know about this less appreciated nutrient.
</p><p>
Today, the Jean Mayer USDA <a href="https://hnrca.tufts.edu/research-laboratories/vitamin-k/" target="_blank">Human Nutrition Research Center on Aging</a> at Tufts University houses the only research team in the world focused exclusively on vitamin K nutrition. I am a research scientist on that <a href="https://hnrca.tufts.edu/research-laboratories/vitamin-k/" rel="noopener noreferrer" target="_blank">team</a>. We study how food provides vitamin K to support healthy aging.
</p>
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Why is vitamin K important?
<p>Over the past few decades, scientists discovered vitamin K-dependent proteins in many tissues throughout the body. This suggests vitamin K <a href="https://doi.org/10.3945/ajcn.2009.27930" target="_blank">has physiological roles</a> well beyond blood clotting. For example, in arterial tissue, proteins dependent on vitamin K can <a href="https://doi.org/10.1083/jcb.200402046" target="_blank">help prevent calcification</a>. This is critical, because arterial calcification can lead to heart attacks.</p><p><span></span>Without vitamin K, these proteins cannot prevent calcification. And because these proteins are present in cartilage and bone, we are also studying how these vitamin K-dependent proteins may be involved in osteoarthritis.</p><p>Just as there are several forms of B vitamins, there are also multiple forms of vitamin K. Scientists know of at least 12. Phylloquinone, also known as vitamin K1, is synthesized by plants. <a href="https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional" target="_blank">Green leafy vegetables</a>, like spinach and collard greens, and vegetable oils, like soybean and canola oil, contain high amounts of phylloquinone.</p><p>Menaquinones, a class of vitamin K compounds also known as vitamin K2, are found in variable amounts in animal-based foods, such as <a href="https://doi.org/10.3945/cdn.117.000638" target="_blank" rel="noopener noreferrer">dairy foods</a> and <a href="https://doi.org/10.1021/jf052400h" target="_blank" rel="noopener noreferrer">some meats</a>. Menaquinones are also produced by <a href="https://doi.org/10.1146/annurev.nu.15.070195.002151" target="_blank" rel="noopener noreferrer">intestinal microbiota</a>, although their nutritional value is uncertain.</p><p>Our lab has measured the amount of vitamin K in thousands of foods commonly consumed in North America. In partnership with the U.S. Department of Agriculture, this information is publicly available at the <a href="https://fdc.nal.usda.gov/" target="_blank" rel="noopener noreferrer">USDA's Food Data Central</a> website, the most comprehensive nutrition database in the world. Over 350,000 foods are profiled.</p>What’s next?
<p>A goal of our research is to establish a recommended dietary allowance for vitamin K. In North America, current dietary recommendations for vitamin K are referred to as "adequate intake," the amount assumed to <a href="https://www.nal.usda.gov/fnic/dri-glossary" target="_blank">ensure nutritional adequacy</a>. An adequate intake is set when insufficient scientific evidence exists to provide a more precise recommended dietary allowance. For men over 18, <a href="https://www.nap.edu/read/10026/chapter/7" target="_blank">the adequate intake for vitamin K</a> is 120 micrograms a day. For women, it is 90 micrograms a day. One cup of raw spinach contains 145 micrograms of phylloquinone. Patients who are taking warfarin need to consult with their healthcare professional for guidance on their vitamin K intakes.</p><p>Clotting abnormalities due to low dietary vitamin K intakes are extremely rare because nearly everyone consumes enough vitamin K in his or her diet to maintain normal coagulation. Although emerging evidence suggests low vitamin K intakes may influence health outcomes unrelated to coagulation, right now this evidence <a href="https://doi.org/10.3390/nu12102909" target="_blank">does not support the need to take vitamin K supplements</a>, even though they are on the market. Menaquinone supplements have become <a href="https://www.marketresearchfuture.com/reports/vitamin-k2-market-7495" target="_blank" rel="noopener noreferrer">particularly popular</a> because there are claims they <a href="https://www.vitamk7.com/hearth_benefits.php" target="_blank" rel="noopener noreferrer">have unique health benefits</a> that phylloquinone does not.</p><p>However it is very difficult <a href="https://doi.org/10.3945/an.113.004929" target="_blank" rel="noopener noreferrer">to isolate the effect</a> of a nutrient on a health outcome, and even more difficult to recommend supplement use based on the studies that have been done to date. Large clinical trials must be designed to address the question. These trials, which can cost millions, have not yet been conducted with vitamin K. The smaller trials that have been done do not meet the standards of scientific rigor required to promote vitamin K supplements at this time.</p><p>As our research continues, we strive for a better understanding of vitamin K's role in human health beyond coagulation. We want to know how much vitamin K is needed to protect against age-related disease and disability. However, until we have more robust evidence that supplements are needed, it is safer, and more enjoyable, to obtain vitamin K from food.<br></p><p><em>Any opinions, findings, conclusions, or recommendations expressed in this publication are those of the author and do not necessarily reflect the views of the USDA.</em></p><p><em><a href="https://theconversation.com/profiles/kyla-shea-1184757" target="_blank">Kyla Shea</a>: Scientist I, Vitamin K Research Team at the USDA Human Nutrition Research Center on Aging at Tufts University, Tufts University</em></p><p><em>Disclosure statement: </em><em>Kyla Shea receives or has received funding from the USDA, the National Institutes of Health, the Arthritis Foundation, the American Heart Association.</em></p><p><em>Reposted with permission from <a href="https://theconversation.com/vitamin-k-a-little-known-but-noteworthy-nutrient-152161" target="_blank">The Conversation</a>. </em></p>From Your Site Articles
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While any ol' protein bar offers convenience, not all bars are created equal in terms of overall nutritional value and, certainly, overall level of sustainability and eco-friendly production. So, which are the best vegan protein bars on the market?
<p>Finding the right protein bar can be hard, and the job is even tougher when you're a vegan. That's because many of the top bars on the market today are made with non-vegan ingredients, whether that's honey, whey protein, or milk.</p><p>We've done a little detective work for you, testing out some of the <em>best</em>, most filling, most sustainable, and more nutritious vegan protein bars available today. These are a few of our picks.</p><h2>Our Picks for the Best Vegan Protein Bars</h2><p><em>Each product featured here has been independently selected by the writer. If you make a purchase using the links included, we may earn commission.</em></p>
<p><em><strong>Josh Hurst</strong> is a journalist, critic, copywriter, and essayist. He lives in Knoxville, TN, with his wife and three sons. As a writer </em><em>and independent reviewer of CBD products, Josh covers the relationship between natural wellness products and the human body. His writing has appeared in Health, Shape, and Remedy Review.</em></p>
1. Aloha Organic Protein Bars
<div class="rm-shortcode amazon-assets-widget" data-rm-shortcode-id="bdd8e0bf4369d9e71f304e72aec99363" contenteditable="false"> <a href="https://www.amazon.com/dp/B0178ENI4K?tag=ecowatch-20&linkCode=ogi&th=1&psc=1" target="_blank"> <img type="lazy-image" data-runner-src="https://m.media-amazon.com/images/I/51FgrPeslEL.jpg" class="amazon-assets-widget__image widget__image"> </a> </div> <p>Vegan, gluten-free, low-carb, and low-sugar, <a href="https://www.amazon.com/dp/B0178ENI4K?tag=ecowatch-20&linkCode=ogi&th=1&psc=1" target="_blank">Aloha bars</a> are one of the best vegan protein bars if you want a healthy dose of protein (14 grams) without too many additives or synthetic chemicals. They come in several great flavors, too; our favorites are chocolate mint and peanut butter, but we encourage you to try any that sound good to your palette.</p>2. Shanti Bars
<div class="rm-shortcode amazon-assets-widget" data-rm-shortcode-id="b58b458ddff7fee45a9e5b6c87c61578" contenteditable="false"> <a href="https://www.amazon.com/dp/B00VAZQNEG?tag=ecowatch-20&linkCode=ogi&th=1&psc=1" target="_blank"> <img type="lazy-image" data-runner-src="https://m.media-amazon.com/images/I/51QHj9aQxUL.jpg" class="amazon-assets-widget__image widget__image"> </a> </div> <p>Each <a href="https://www.amazon.com/dp/B00VAZQNEG?tag=ecowatch-20&linkCode=ogi&th=1&psc=1" target="_blank">Shanti Bar</a> has 17 grams of plant-based protein, making them a great option when you only need a nibble of something to get you from meal to meal. The vegan credentials are off the charts: Shanti bars are organic, gluten-free, sustainably sourced, and made without any refined sugars. The nut butter chocolate chip maca flavor is especially tasty.</p>3. Vega 10g Protein Bar
<div class="rm-shortcode amazon-assets-widget" data-rm-shortcode-id="bd3a945acb3a346fa4dbe11e367aacd8" contenteditable="false"> <a href="https://www.amazon.com/dp/B079P6RMDV?tag=ecowatch-20&linkCode=ogi&th=1&psc=1" target="_blank"> <img type="lazy-image" data-runner-src="https://m.media-amazon.com/images/I/41ts4YrO-TL.jpg" class="amazon-assets-widget__image widget__image"> </a> </div> <p>We love the <a href="https://www.amazon.com/dp/B079P6RMDV?tag=ecowatch-20&linkCode=ogi&th=1&psc=1" target="_blank">Vega 10g bars</a> not only because of their simplicity, but also their great flavor. You can pick them in chocolate peanut butter, chocolate caramel, blueberry oat, or coconut almond, and we'll vouch that all are really yummy. With any option, you'll get 10 grams of <a href="https://www.ecowatch.com/plant-based-protein-powder-2648794018.html" target="_blank">plant-based protein</a>, plus four grams of fiber. A great snack item for anyone who wants their protein bars to be vegan, dairy-free, non-GMO, and altogether tasty.</p>4. GoMacro Organic Vegan Protein Bars
<div class="rm-shortcode amazon-assets-widget" data-rm-shortcode-id="f4883bbee1a86b2ec634d0c7d33846d9" contenteditable="false"> <a href="https://www.amazon.com/dp/B07V9PM8HJ?tag=ecowatch-20&linkCode=ogi&th=1&psc=1" target="_blank"> <img type="lazy-image" data-runner-src="https://m.media-amazon.com/images/I/41-SosH6PDL.jpg" class="amazon-assets-widget__image widget__image"> </a> </div> <p><a href="https://www.amazon.com/dp/B07V9PM8HJ?tag=ecowatch-20&linkCode=ogi&th=1&psc=1" target="_blank">GoMacro's protein bars</a> are both filling and energizing. We love using them to begin the day, as they help give us the push we need to start the morning's activities with plenty of focus and stamina. Each one is made with 10 to 12 grams of plant-based protein and is completely vegan. Again, there are loads of flavor options. Our top pick: blueberry with cashew butter.</p>5. Evo Hemp Bars
<div class="rm-shortcode amazon-assets-widget" data-rm-shortcode-id="0d6609c136dfebc72d77d8910e0a39c0" contenteditable="false"> <a href="https://www.amazon.com/dp/B08CRBDNQQ?tag=ecowatch-20&linkCode=ogi&th=1&psc=1" target="_blank"> <img type="lazy-image" data-runner-src="https://m.media-amazon.com/images/I/51pyKPCAsOL.jpg" class="amazon-assets-widget__image widget__image"> </a> </div> <p>Looking for a protein bar that's not only vegan-friendly, but also offers the natural power of hemp protein? <a href="https://www.amazon.com/dp/B08CRBDNQQ?tag=ecowatch-20&linkCode=ogi&th=1&psc=1" target="_blank">Evo's product line</a> is one of our favorites. These bars are noteworthy for offering plenty of omega-3 fatty acids, too, which can help naturally reduce inflammation. There are plenty of other nutrients packed into these bars, too, along with some excellent natural flavors, making them high on our list of best vegan protein bars.</p>6. Rise Bars
<div class="rm-shortcode amazon-assets-widget" data-rm-shortcode-id="7fca211f95ef3b9d4bd53dc23d038b7e" contenteditable="false"> <a href="https://www.amazon.com/dp/B00HFY0YSW?tag=ecowatch-20&linkCode=ogi&th=1&psc=1" target="_blank"> <img type="lazy-image" data-runner-src="https://m.media-amazon.com/images/I/51QIjH++EcL.jpg" class="amazon-assets-widget__image widget__image"> </a> </div> <p>If you're looking for simplicity, give <a href="https://www.amazon.com/dp/B00HFY0YSW?tag=ecowatch-20&linkCode=ogi&th=1&psc=1" target="_blank">Rise Bars</a> a try. They're made with four simple ingredients yet have an impressive 15 grams of plant-based protein per bar. There's just something refreshing about these simple vegan bars, especially if you opt for a light flavor like lemon cashew.</p>7. 22 Days Nutrition Organic Protein Bar
<img lazy-loadable="true" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDk2OTA5NC9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTY1NTIxMjEyOH0.WKYat8DC5GE62XavwI65M9BFEhi4CvrLuHOgSdrgzJc/img.jpg?width=980" id="a3aa8" class="rm-shortcode" data-rm-shortcode-id="fdc3a56de899bf3eb6d4e3f1b6849319" data-rm-shortcode-name="rebelmouse-image" data-width="870" data-height="988" /><p>If it's flavor you're after, the <a href="https://www.amazon.com/22-Days-Nutrition-Organic-Protein/dp/B07142PGWS/ref=as_li_ss_tl?ie=UTF8&linkCode=ll1&tag=nutrition-vegan-protein-bars-20&linkId=bed095526ed3058842fd024d8f8e1a18" target="_blank" rel="noopener noreferrer">22 Days lineup</a> has a lot of enticing options: Peanut butter chocolate chip, salted caramel, fudge brownie, you name it. This is one of our top options for sweet tooths, but we'll also note how much we appreciate the balanced nutritional contents. There's even a high iron quotient here, which is something many <a href="https://www.ecowatch.com/vegan-diet-health-benefits-2608604362.html" target="_blank">vegan diets</a> tend to lack.</p>8. No Cow Protein Bar
<div class="rm-shortcode amazon-assets-widget" data-rm-shortcode-id="42a1a6238d107c4d81073c21615bbf17" contenteditable="false"> <a href="https://www.amazon.com/dp/B084JPHL87?tag=ecowatch-20&linkCode=ogi&th=1&psc=1" target="_blank"> <img type="lazy-image" data-runner-src="https://m.media-amazon.com/images/I/41-V4JRIV7L.jpg" class="amazon-assets-widget__image widget__image"> </a> </div> <p>It's right there in the name: <a href="https://www.amazon.com/dp/B084JPHL87?tag=ecowatch-20&linkCode=ogi&th=1&psc=1" target="_blank">No Cow bars</a> are totally dairy-free, in addition to being gluten-free, kosher, and non-GMO. But boy, do they pack a lot of nutritional punch. Each bar comes with 19 grams of fiber, 20 grams of protein, and a scant 190 calories per serving. There's a lot to love about the No Cow bars, and we haven't even touched on the amazing array of flavors. </p>9. Raw Rev Glo Protein Bars
<div class="rm-shortcode amazon-assets-widget" data-rm-shortcode-id="2ba495e3c4e0326020d7b804355f1a08" contenteditable="false"> <a href="https://www.amazon.com/dp/B07QBR83B4?tag=ecowatch-20&linkCode=ogi&th=1&psc=1" target="_blank"> <img type="lazy-image" data-runner-src="https://m.media-amazon.com/images/I/51Z1-77wP8L.jpg" class="amazon-assets-widget__image widget__image"> </a> </div> <p><a href="https://www.amazon.com/dp/B07QBR83B4?tag=ecowatch-20&linkCode=ogi&th=1&psc=1" target="_blank">Raw Rev Glo</a> makes some of the best vegan protein bars that are loaded with superfoods; you'll find amazing, plant-based nutrients here, along with delicious flavors and an appealing texture. Each bar has 11 grams of protein plus 13 grams of fiber, which means it has a high overall nutritional value. These bars are an altogether wholesome and eco-friendly way to add some protein to your daily diet.</p>10. Pegan Thin Protein Bars
<div class="rm-shortcode amazon-assets-widget" data-rm-shortcode-id="cc17a201db5812b934b292b9d99597d5" contenteditable="false"> <a href="https://www.amazon.com/dp/B01N7FCD4Q?tag=ecowatch-20&linkCode=ogi&th=1&psc=1" target="_blank"> <img type="lazy-image" data-runner-src="https://m.media-amazon.com/images/I/51WtBDtPUtL.jpg" class="amazon-assets-widget__image widget__image"> </a> </div> <p>Looking for a low-carb option? You'll find just a single net carb in each <a href="https://www.amazon.com/dp/B01N7FCD4Q?tag=ecowatch-20&linkCode=ogi&th=1&psc=1" target="_blank">Pegan bar</a>, yet there is plenty in the way of protein and fiber. Specifically, they are rich in prebiotic fiber, which can help you sustain that helpful bacteria in your gut, easing the digestion process. We also like that these bars offer some flavors you don't see from other brands, like the tasty ginger snap option.</p>Start Snacking on a Vegan Protein Bar
<p>As you consider your options for different vegan protein bars, there are a lot of factors to consider, including flavor, total fiber content, and more. One thing you can feel confident about is that each of the bars we've recommended here is fully compliant with a vegan diet. And all are made with admirably earth-friendly practices.</p><p>These are bars you can feel good about any time you need to reach for that fast <a href="https://www.ecowatch.com/egg-free-vegan-breakfast-recipes-2544537485.html" target="_blank">vegan breakfast</a> or that afternoon pick-me-up. Try one of the best vegan protein bars today and see which ones you like the most.</p>From Your Site Articles
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Over-the-counter cough syrups and cough drops only mask symptoms, and that means your cough could return at any time. Instead of hoping for the best, you can use holistic treatments that target the underlying cause of even the worst coughs.
<p>Here are five of the best home remedies for cough:</p><ul class="ee-ul"><li>Essential oils</li><li>Raw honey</li><li>Marshmallow root</li><li>Proper hydration</li><li>Immune-boosting foods</li></ul><p>Cough management requires a practical, comprehensive approach, and we'll show you how to beat your cough with these at-home treatments.</p>
<p><em>Justin Fowler-Lindner, a former EMT turned freelance writer, spends his days popping supplements and soaking up the sun in tropical destinations around the world.</em></p>
How Coughing Works
<p>Have you ever wondered what's actually going on inside the body when you make that awful coughing sound?</p><p>Here's what's really happening:</p><ol><li>You take a gasp of air.</li><li>The glottis covers the windpipe.</li><li>The respiratory muscles contract.</li><li>Pressure builds in the airway.</li><li>The glottis bursts open and…you cough!</li></ol>What Causes Coughing?
<p>Coughing happens when you need to expel an irritant or cope with symptoms of a respiratory infection.</p><p>Acute coughing is coughing that lasts less than three weeks. This includes brief coughing fits and reactions to short-term respiratory infections. Acute coughs are typically "dry," meaning there's no mucus in the airway.</p><p>Chronic coughing, however, is coughing that lasts eight weeks or longer and requires professional medical intervention. These coughs are typically "wet" and are characterized by heavy phlegm and mucus production as a response to inflammation in the lungs.</p><p>Common causes of chronic cough include:</p><ul><li>Allergies</li><li>Viral infections (bronchitis, pneumonia, cold, flu)</li><li>GERD (acid reflux disease)</li><li>Asthma</li><li>Pulmonary fibrosis</li><li>Sinus infection (due to persistent nasal drip)</li></ul><p>Chronic coughing may also be caused by a reaction to certain medications like ACE inhibitors and beta-blockers, which can irritate nerve endings in the throat.</p>5 Home Remedies for Cough
<p>From therapeutic essential oils to immune-boosting foods, here are five of the top natural remedies for cough:</p><p><strong>1. Essential Oils</strong></p><p><a href="Essential oils">Essential oils</a> are extracted from the roots, stems, flowers, and leaves of various medicinal plants. Most essential oils have a broad spectrum of antibacterial, antiviral, antimicrobial, antifungal, and anti-inflammatory properties, all of which can be ideal for fighting infection and treating the underlying causes of coughing.</p><p>Some essential oils, however, can also relax the muscles of the respiratory system and help expel mucus. Eucalyptus, <a href="https://www.remedyreview.com/remedies/peppermint-essential-oil/" target="_blank" rel="noopener noreferrer">peppermint</a>, and <a href="https://www.remedyreview.com/remedies/rosemary-essential-oil/" target="_blank" rel="noopener noreferrer">rosemary</a> are some of the best essential oils for colds and coughs.</p><p>Research suggests that these three essential oils can have many benefits, including the <a href="https://www.ncbi.nlm.nih.gov/pubmed/7827436" target="_blank" rel="noopener noreferrer">reduction in frequency of coughs</a>, relief from scratchy throats and congestion, as well as <a href="https://www.ncbi.nlm.nih.gov/pubmed/15719688" target="_blank" rel="noopener noreferrer">reduced inflammation and mucus production</a>.</p><p><strong>How to Use Essential Oils for Cough</strong></p><p>You can add a few drops of essential oil to any hot shower, which will incorporate the oil with the steam and open up your sinuses for less irritation and coughing. Additionally, you can make your own essential oil vapor rub by mixing 1-2 drops of essential oil with half a teaspoon of coconut or <a href="https://www.remedyreview.com/remedies/the-best-mct-oils/" target="_blank" rel="noopener noreferrer">MCT oil</a>. Apply this DIY vapor rub to the chest and back of the neck for fast-acting relief.</p><p><strong>2. Raw Honey</strong></p><p>Raw honey's immune-boosting antioxidants and antimicrobial effects are perfect when it comes to finding a home remedy for coughing. According to a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3223897/" target="_blank" rel="noopener noreferrer">2011 meta-analysis</a>, researchers think that raw honey may treat coughs by reducing inflammation and relieving irritation.</p><p>In a 2007 study published in <a href="https://www.ncbi.nlm.nih.gov/pubmed/18056558" target="_blank" rel="noopener noreferrer">The Archives of Pediatrics and Adolescent Medicine</a>, honey was tested against the cough-suppressing medication dextromethorphan in children with nighttime coughing. The honey group experienced a greater reduction in coughing than the dextromethorphan group. </p><p>To make your own DIY honey elixir, mix 1-2 teaspoons of raw honey in a cup of warm water with a few drops of lemon juice. However, if you are trying to alleviate coughing in children, you should not give raw honey to any child under one year of age <a href="https://www.cdc.gov/botulism/prevention.html" target="_blank" rel="noopener noreferrer">due to the risk of infant botulism</a>.</p><p><strong>3. Marshmallow Root</strong></p><p>Marshmallow root extract has long been used in Germany as a main ingredient in natural cough remedies. It has a high mucilage content, which eases coughing by coating the throat with a thick, gluey substance.</p><p><a href="https://www.ncbi.nlm.nih.gov/pubmed/16391481" target="_blank" rel="noopener noreferrer">One small study</a> found that an herbal cough medicine containing marshmallow root, thyme, and ivy can effectively relieve coughing caused by respiratory tract infections in humans after just 12 days of treatment.</p><p>In a 2018 study published in the journal <a href="https://www.ncbi.nlm.nih.gov/pubmed/30064132" target="_blank" rel="noopener noreferrer">Complementary Medicine Research</a>, consumers reported on the efficacy of marshmallow root syrup as a treatment for irritative cough. The majority of participants reported a significant reduction in dry cough symptoms within 10 minutes of administration.</p><p><strong>4. Gargle Salt Water</strong></p><p>This simple, natural remedy for coughing is great for soothing a sore throat as well. Gargling salt water has been shown to <a href="https://www.ncbi.nlm.nih.gov/pubmed/16242593" target="_blank" rel="noopener noreferrer">reduce respiratory infections up to 40 percent</a>, and can lessen the need to cough by reducing phlegm and mucus in the throat.</p><p>Mix a teaspoon of salt with 8oz of hot water. Stir the mixture until the salt has fully dissolved. Make sure the water isn't too hot, then take a swig of the salt water and gargle for 15 to 30 seconds. After this, you can spit out the salt water, and repeat three times a day.</p><p><strong>5. Eat Right</strong></p><p>Eating immune-boosting foods can be extremely beneficial in preventing and fighting off a cough, and here are some of the best foods for supporting immunity, reducing inflammation, and thinning mucus:</p><ul><li><strong>Probiotic foods</strong>: If you get frequent, recurring coughs, you may be more susceptible to illness due to a weakened gut lining. <a href="https://www.remedyreview.com/remedies/the-best-probiotic-supplements/" target="_blank" rel="noopener noreferrer">Probiotics</a> like kombucha, coconut kefir, apple cider vinegar, sauerkraut, and kimchi can reinforce the gut lining and fortify the immune system.</li><li><strong>Bone broth:</strong> Drinking hot bone broth made from chicken or beef cartilage can thin the mucus and help repair the gut lining with <a href="https://www.remedyreview.com/remedies/the-best-collagen-powders/" target="_blank" rel="noopener noreferrer">collagen</a>.</li><li><strong>Ginger root:</strong> <a href="https://www.remedyreview.com/remedies/the-best-ginger-supplements/" target="_blank" rel="noopener noreferrer">Ginger</a> contains powerful anti-inflammatory compounds like zingibain and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3604064/" target="_blank" rel="noopener noreferrer">may relax the muscles in the upper airway that control coughing</a>.</li><li><strong>Stay Hydrated: </strong>This may seem like a no-brainer, but in order to be fully cough-resistant, you'll have to drink plenty of fluids. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3223897/" target="_blank" rel="noopener noreferrer">Studies show</a> that staying hydrated is essential to the treatment of coughs, and it may also soften mucosal secretions and help clear the airway.</li></ul>Other Helpful Tips for Relieving a Cough at Home
<p>As you seek to use home remedies for cough relief, you'll also want to avoid pro-inflammatory foods like gluten, sugar, soda, fruit juice, dairy, hydrogenated oils, and processed foods.</p><p>If your nasal passages are congested, irritation from nasal drip can make your cough worse. If this is the case, you may want to try using a neti pot, which can flush out irritants and thin the mucus.</p><p>If you experience persistent coughing for longer than eight weeks, we recommend seeing a doctor for medical advice and treatment. At-home remedies are a great way to alleviate common cold or flu symptoms, but more serious complications may arise that require professional treatment.</p>From Your Site Articles
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The holiday season is packed with parties, work events, and family dinners where delicious foods and beverages are enjoyed. Most of these tasty treats include some aromatic spices like cinnamon, clove, or nutmeg.
<p>Aside from the joy that savoring a sip of eggnog or a bite of gingerbread may bring, consuming spices used to make these recipes may do wonders for your overall health thanks to the powerful plant compounds they contain.</p><p>This article covers six of the healthiest holiday spices that can be easily incorporated into a variety of festive dishes.</p>
<p><em>Registered dietitian Jillian Kubala holds a master's degree in nutrition from Stony Brook University School of Medicine as well as an undergraduate degree in nutrition science. She is certified in plant-based nutrition through the T. Colin Campbell Center for Nutrition Studies at Cornell University.</em></p>
1. Cinnamon
<p>Cinnamon is one of the most popular spices to use, especially during the holiday season. It's used to flavor favorites like pumpkin pie, sweet potato casseroles, and spiced apple cider.</p><p>Cinnamon brings a warm, spicy taste to recipes, making it a perfect addition to both sweet and savory dishes served during Thanksgiving, Christmas, Hanukkah, and New Years. It's also popularly used in seasonal beverages like eggnog.</p><p>Aside from its versatility, cinnamon offers a wealth of health-promoting benefits.</p><p>For example, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4466762/" target="_blank">studies</a> demonstrate that cinnamon has powerful anti-inflammatory effects and may help lower blood sugar and blood pressure levels when taken in high doses as a supplement. Cinnamon may offer <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5896244/" target="_blank" rel="noopener noreferrer">anticancer</a>, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6524496/" target="_blank" rel="noopener noreferrer">neuroprotective</a>, and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5220230/" target="_blank" rel="noopener noreferrer">metabolic</a> benefits as well.</p><p><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4003790/" target="_blank" rel="noopener noreferrer">Cinnamon contains compounds</a> including cinnamaldehyde and proanthocyanidins, which have potent antioxidant properties and may help protect cells against oxidative damage, which is critical for disease prevention.</p><p>When shopping for cinnamon, choose <a href="https://www.ncbi.nlm.nih.gov/pubmed/23627682" target="_blank" rel="noopener noreferrer">Ceylon cinnamon</a> or "true cinnamon" whenever possible for the most benefits.</p>2. Ginger
<p>Ginger is a popular ingredient in health products, and for good reason.</p><p>This pungent holiday spice is packed with <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3665023/" target="_blank">health-promoting compounds</a> including gingerols, shogaols, and paradols. Dried ginger, which is most commonly used in holiday recipes, is most concentrated in shogaols while fresh ginger is packed with gingerols.</p><p>Consuming ginger can <a href="https://www.ncbi.nlm.nih.gov/pubmed/26228533" target="_blank" rel="noopener noreferrer">positively impact overall health in many ways</a> as ginger has anti-inflammatory, antioxidant, antimicrobial, and anticancer effects.</p><p>Ginger supplements are commonly used as effective, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4369959/" target="_blank" rel="noopener noreferrer">natural treatments</a> for nausea, infections, heartburn, bloating, and gas.</p><p>Plus, many <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4369959/" target="_blank" rel="noopener noreferrer">research studies</a> in animals and test tubes have shown that ginger has powerful anticancer properties, and that ginger may help inhibit cell growth and induce cellular death in certain types of cancer including gastrointestinal cancer and ovarian cancer.</p><p>Try incorporating fresh ginger into teas, dressings, marinades, and fresh juices, or using dried ginger in baked goods and dry rubs to reap the many impressive health benefits this spice has to offer.</p>3. Nutmeg
<p>Nutmeg has a distinctive, slightly nutty flavor that gives a powerful kick to holiday recipes like custards, ciders, and roasts.</p><p>In addition to its delicious taste, nutmeg contains a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5222521/" target="_blank" rel="noopener noreferrer">plethora of antioxidants</a> that can benefit health in a number of ways. Terpenes, cyanidins, and phenolic compounds are just some of the powerful antioxidants found in this tasty spice.</p><p>Due to its high concentration of health-promoting plant compounds, nutmeg delivers a variety of health benefits.</p><p>Research has shown that this spice has <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5222521/" target="_blank" rel="noopener noreferrer">anti-inflammatory</a> and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3434417/" target="_blank" rel="noopener noreferrer">antibacterial</a> properties and may help improve <a href="https://www.ncbi.nlm.nih.gov/pubmed/31063201" target="_blank" rel="noopener noreferrer">blood sugar control</a> and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4502738/" target="_blank" rel="noopener noreferrer">heart health</a> when taken in high doses.</p><p>Some <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1187868/" target="_blank" rel="noopener noreferrer">research in animals</a> has even demonstrated that nutmeg may be an effective natural treatment method for boosting libido.</p><p>Nutmeg is delicious when used in savory recipes such as curries and meat dishes, and it gives desserts like crisps, pies, and puddings a pleasant punch of flavor.</p>4. Allspice
<p><a href="https://www.ncbi.nlm.nih.gov/pubmed/23140298" target="_blank" rel="noopener noreferrer">Allspice</a> is the dried unripe berries of Pimenta dioica, which is native to the West Indies, Central America, and Mexico. It's used in traditional Carribean recipes like jerk chicken and mole sauces, and it's a staple in holiday dishes such as spiced apple cider, soups, and gingerbread.</p><p>Additionally, allspice has been used for hundreds of years as a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3891794/" target="_blank" rel="noopener noreferrer">folk remedy to treat ailments</a> including indigestion, pain, headaches, and more.</p><p>Allspice has a spicy taste and pungent aroma and is rich in <a href="https://www.ncbi.nlm.nih.gov/pubmed/23140298" target="_blank" rel="noopener noreferrer">medicinal compounds</a> including polyphenols, terpenoids, and lignans that offer antioxidant, antihypertensive, antiviral, and anticancer effects.</p><p>In particular, the bioactive compounds eugenol, ericifolin, and gallic acid, which are concentrated in nutmeg, have been studied for their potent anti-tumor properties.</p><p>For example, <a href="https://www.ncbi.nlm.nih.gov/pubmed/29073729" target="_blank" rel="noopener noreferrer">one test tube study</a> found that eugenol was effective in fighting an aggressive type of breast cancer while <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3731804/" target="_blank" rel="noopener noreferrer">another study</a> found that allspice extract stopped the spread of, and induced cell death in prostate cancer cells. Although these findings are promising, human studies are needed to confirm these potential benefits.</p>5. Clove
<p>Clove is another popular holiday spice that has a rich history. Clove has been used since ancient times in traditional medicine practices to treat pain and fight infections.</p><p>Like allspice, clove is rich in eugenol and gallic acid, as well as a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3819475/" target="_blank" rel="noopener noreferrer">number of other phenolic acids and flavonoid compounds</a>, all of which offer impressive health benefits.</p><p>Clove has powerful antioxidant, antibacterial, antiviral, and anti-inflammatory properties.</p><p>What's more, some research suggests that clove may offer anticancer effects due to its high concentration of eugenol. In fact, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3819475/" target="_blank" rel="noopener noreferrer">eugenol</a> makes up around 89% of clove essential oil.</p><p>Additionally, clove oil has been <a href="https://www.ncbi.nlm.nih.gov/pubmed/19589904" target="_blank" rel="noopener noreferrer">shown to have powerful antifungal effects</a> against Candida yeast and Aspergillus fungus, which commonly cause infections in humans.</p><p>Clove has a strong, slightly bitter flavor, so you only need to add a small amount of this spice to your favorite holiday recipes. Try adding clove to meat dishes, veggies, and baked goods.</p><p>You can even add a dash of this healthy spice to your coffee or hot chocolate for a seasonal taste during the holiday season.</p>6. Cardamom
<p>Cardamom is a spice commonly used around the holidays to add a kick of flavor to baked goods and stews.</p><p>It is a staple ingredient in Indian cuisine and has been used in traditional medicine practices throughout history to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5557534/" target="_blank" rel="noopener noreferrer">treat medical conditions</a> such as heart disease, constipation, colic, and fungal infections.</p><p>Recent research has demonstrated that cardamon may offer a variety of health benefits due to the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5557534/" target="_blank" rel="noopener noreferrer">abundance of phytochemicals</a> — including myrcene, limonene, subinene, cineol, α-pinene, β-sitostenone, and γ-sitosterol — concentrated in this pungent spice.</p><p>A <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5557534/" target="_blank" rel="noopener noreferrer">rodent study</a> found that treatment with cardamom powder improved blood sugar, prevented increases in blood lipids, and reduced liver inflammation in rats fed a high fat diet over an 8-week period.</p><p>Other studies in test tubes and animals have demonstrated that cardamom may offer antioxidant, anticancer, and anti-inflammatory effects.</p><p>Plus, <a href="https://www.ncbi.nlm.nih.gov/pubmed/20361714" target="_blank" rel="noopener noreferrer">one human study</a> showed that supplementation with 3 grams of cardamom powder for 12 weeks significantly decreased blood pressure and significantly increased antioxidant levels in 20 adults with hypertension.</p><p>Interestingly, human studies are currently being conducted to assess the potential impact of cardamom supplementation on blood sugar, cholesterol, and inflammatory markers in <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5463368/" target="_blank" rel="noopener noreferrer">people with diabetes and obesity</a>, yet the results are not yet available.</p><p>Although the small amounts of cardamom used in cooking are unlikely to have the same benefits as high-dose supplements, adding cardamom to holiday recipes may benefit overall health by providing a wealth of protective plant compounds.</p>The Bottom Line
<p>The holiday spices listed above are not only delicious, but they offer an abundance of powerful phytochemicals that may protect overall health.<br></p><p>Try adding these flavorful spices to your favorite seasonal recipes to kick up the flavor and nutritional benefits of your meal.</p>From Your Site Articles
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There are a lot of meal delivery companies out there, and while most of them offer great food for a decent price, not all meal delivery services are created equal with regard to sustainability practices. In this Sunbasket review, we'll introduce you to a company that truly makes it easy to cook delicious meals responsibly. Not only does the company offer a host of clean and organic meal kit options, but it also set a high bar when it comes to minimizing environmental footprint.
<p>Below, we'll tell you everything you need to know about the sustainable home cooking options that are available through Sunbasket.</p><h2>How We Review Meal Delivery Services</h2><p>When evaluating each meal delivery service, we based our review on their food options, ingredient sourcing, packaging and customer reviews to ensure that they are both good for you and for the environment.</p><ul class="ee-ul"><li><strong>Dietary options</strong> - We considered both the quality and variety of the recipes and whether they offered vegan, gluten-free and dairy-free options.</li><li><strong>Ingredients</strong> - We looked to see how they sourced their ingredients, whether they were organic, non-GMO and locally grown. We looked for important <a href="https://www.ecowatch.com/eco-friendly-labels-1881939362.html" target="_blank">eco-friendly labels</a> from authorities like the <a href="https://www.usda.gov/topics/organic" target="_blank">USDA</a>, <a href="https://www.nongmoproject.org/" target="_blank">Non-GMO Project</a> and the <a href="https://www.msc.org/standards-and-certification/fisheries-standard" target="_blank">Marine Stewardship Council</a>.</li><li><strong>Packaging</strong> - A very important component was also the packaging for each meal. We wanted to know how much was recyclable or biodegradable and whether the brand used recycled materials in their packaging.</li><li><strong>Customer reviews</strong> - Finally, we looked at Sunbasket reviews to see what users liked or didn't like about each service.</li></ul><h2><em></em>Sunbasket Meal Delivery Overview</h2><p>It's impossible to talk about Sunbasket without mentioning Justine Kelly, aka Chef Justine. As Sunbasket's executive chef, she's the one who develops each recipe and ensures wholesome, delicious flavors in every box that's delivered.<br></p><p>Chef Justine has an amazing track record that includes a role at Slanted Door, an award-winning restaurant in the San Francisco area. From her time in the restaurant world to her current role at Sunbasket, Chef Justine has developed a strong reputation for championing the very best, most <a href="https://sunbasket.com/farms/" target="_blank">sustainably sourced</a> produce, seafood and meats.</p><p>She has brought her commitment to healthy, environmentally responsible and farmer-friendly cuisine to Sunbasket, a meal delivery service that's defined by its very admirable corporate values:</p><ul class="ee-ul"><li>First and foremost, the company is devoted to meals that <em>taste good</em>, relying on clean and high-quality ingredients. Sunbasket reviews indicate the company is going this well, with many customers impressed by the caliber of meals.</li><li>Sunbasket is a certified organic handler and is committed to providing patrons with ingredients that are well-sourced and 100% organic, all the time.</li><li>The company offers meal plans that accommodate a range of lifestyles and dietary choices, including paleo, vegetarian, gluten-free and more.</li><li>Sunbasket champions sustainability, from its compostable packaging to its partnerships with eco-friendly farms and fishermen.</li></ul><p>These are just some of the reasons why Sunbasket stands out from other meal delivery services. Now, let's take a closer look at how some of these values play out day-to-day.</p><h2>Sunbasket's Sustainability Practices</h2><p class="shortcode-media shortcode-media-rebelmouse-image">
<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNTU0NjU4Ny9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTYzMjY2MTA0Nn0._uxHiOif_066QaAtRQ0odEbo-3072ajO_zzc0ghZgIg/img.jpg?width=980" id="f008c" class="rm-shortcode" data-rm-shortcode-id="1ec38f61b75ff0ac62ffd55a44b8e269" data-rm-shortcode-name="rebelmouse-image" data-width="400" data-height="267">
<small class="image-media media-photo-credit" placeholder="Add Photo Credit...">Sunbasket</small></p><p>There are a number of ways in which Sunbasket proves its commitment to sustainability, starting with its partnerships with farmers, fishermen and ranchers:<br></p><ul class="ee-ul"><li>Chef Justine has always been known for ensuring thoughtful partnerships with local agriculturalists, and she's brought that ethos to Sunbasket. The company is steadfast and judicious in sourcing farms, partners who pioneer sustainable practices such as crop rotation and water efficiency.</li><li>Similarly, the Sunbasket team shows great care in the fishermen they choose to work with, only selecting seafood providers recommended by the Monterrey Bay Aquarium Seafood Watch Program and fisheries certified by the Marine Stewardship Council. This ensures all of their suppliers use low-impact fishing methods that preserve natural populations and ecosystems.</li><li>Sunbasket also sources its meat from ranches that treat animals with respect. They provide only antibiotic- and hormone-free meat, organic eggs and <a href="https://sunbasket.com/organic/" target="_blank">organic meat</a> and poultry options like grass-fed beef.</li></ul><p>These are just a few examples of how Sunbasket ensures that its wholesome and delicious meals also promote good stewardship of the environment.</p><h2>Corporate Citizenship at Sunbasket<br></h2><p>Additionally, make note of the ways in which Sunbasket demonstrates responsible corporate citizenship.</p><p>Specifically, Sunbasket does a lot to give back and to reinvest in local communities. It does so through a partnership with Feeding America, as well as key relationships with local food banks. They also have various employee programs that allow them to be a force of good in the world.</p><p>This, combined with their support for independent and sustainable farms, shows that Sunbasket is serious about modeling good corporate citizenship. Simply put, this is a company you'll likely be able to support without qualms of conscience.</p><h2>What About Sunbasket Packaging and Recycling?</h2><p>One specific concern about sustainability is <em>packaging. </em>After all, Sunbasket meals are delivered to your door in a box, which can't help but produce a lot of physical waste. What steps do they take to ensure eco-friendly packaging?</p><ul class="ee-ul"><li>All Sunbasket packaging is recyclable and/or compostable.</li><li>Sunbasket also <a href="https://sunbasket.com/recycle/" target="_blank">lists a lot of ways</a> in which the items in their boxes can be reused around your home.</li><li>Reclaimed denim is used as insulation.</li><li>Ice packs may also be reused in various ways, or the non-toxic gel can be thrown out and the plastic packs recycled at store drop off locations.</li></ul><div>You can read more about the sustainability of meal kit delivery services below.</div><h2>Sunbasket Meal Options and Pricing</h2><p class="shortcode-media shortcode-media-rebelmouse-image">
<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNTU0NjYwMy9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTY0NDE2MTI3OX0.rjN4h54jYsctDDYxqaEgttG00T9nQSlB0mJxLkl-oiI/img.jpg?width=980" id="d80b2" class="rm-shortcode" data-rm-shortcode-id="454cb7c901df230b445d399b719c83d7" data-rm-shortcode-name="rebelmouse-image" data-width="400" data-height="400">
<small class="image-media media-photo-credit" placeholder="Add Photo Credit...">Sunbasket</small></p><p>There are four types of Sunbasket meals to choose from, depending on the amount of time and effort you have to spare on making your meals:</p><ul class="ee-ul"> <li><strong>Classic Meal Kits: </strong>Sunbasket provides the ingredients, but you'll do all the work. Chop, slice and dice as needed, then cook everything up and serve. Most recipes are ready in 30 minutes or less.</li><li><strong>Fresh & Ready Meals: </strong>These meals come ready-made in heat-safe baskets. All you need to do is pop them in the microwave or oven, and they're ready to eat in as little as six minutes.</li><li><strong>Pre-Prepped Meal Kits: </strong>With this option, all ingredients come pre-chopped, mixed and measured. You simply cook and assemble the meal, which can be done in 15 to 20 minutes.</li><li><strong>Chef's Table Meal Kits:</strong> These Sunbasket meals feature premium ingredients and more unique flavor combinations. These kits are perfect for celebrating special occasions like birthdays or date nights.</li></ul><div>The company also offers grocery add-ons, so you can order snacks and additional ingredients to be delivered with your meal kit. Sunbasket reviews show that many customers take advantage of this convenient option.</div><p>A final topic for consideration is pricing.</p><ul class="ee-ul"><li>Sunbasket meals cost anywhere from $11 to $13 per serving; the price goes down depending on how many meals you opt to get each week.</li><li>You may also choose to get either two or four servings for each recipe.</li><li>An order may be as low as $52 per week, or as high as $175; again, the price is determined by serving number and meal number.</li></ul><div>These prices are on the higher side of average for the industry, but they're not the most expensive we've seen.</div><h2>Sunbasket Pros and Cons</h2><p>One thing we love about Sunbasket's meal delivery service is that it gives you the option to choose between meal kits and Fresh & Ready pre-made meals. Many Sunbasket reviews mention how easy it is to adjust your Sunbasket menu for the week if you have a lot going on and don't have time for as much prep and clean up.</p><p>We also love that Sunbasket menus can be customized. The company offers many different meal plans for different lifestyles and dietary needs, including options for gluten-free, low-carb, paleo, vegetarian, pescatarian and diabetes-friendly meals, just to name a few. Many Sunbasket reviews mention that the food is tasty and easy to prep. However, the company does not offer a vegan option at this time.</p><p>The only thing we found that we didn't love about Sunbasket meals is that not all meat is guaranteed organic. The company says that it offers "organic options," meaning that you can sometimes select things like <a href="https://www.ecowatch.com/grass-fed-beef-will-not-help-tackle-climate-change-report-finds-2492451529.html" target="_blank">grass-fed beef</a>, but that it may not always be available. While Sunbasket touts the fact that it works with ranchers and farmers who raise meat "responsibly and sustainably," it does not list any certifications on its site to back this up. The company's seafood, however, is certified by multiple sources, so you can always feel good about those Sunbasket meals.</p><h2>Final Thoughts on Sunbasket: Delicious, Sustainable Meals Delivered to Your Door</h2><p>Sunbasket isn't the only meal delivery service out there, but it may be the most impressive with regard to its commitment to eco-friendliness, sustainable agriculture, <a data-linked-post="2646084874" href="https://www.ecowatch.com/local-farm-rebirth-2646084874.html" target="_blank">local farms</a> and astute corporate citizenship. That Sunbasket meals are also filling, delicious, creative and reasonably priced only makes the company more appealing. There are many Sunbasket reviews from customers praising the company's delicious meals, great customer service and push toward sustainability.<br></p><p>If you're looking for a way to cook at home more regularly, and with less impact on the environment, Sunbasket is a meal delivery service that deserves your attention.</p><h2>Are Meal Kit Delivery Services Really Sustainable?</h2><p>Over the past several years, home cooking has made a big resurgence with a contemporary twist. Thanks to the rise of meal delivery services, anyone who wants to make their own meals at home can do so, with relative ease. Most of these services work in roughly the same way: They allow you to denote some basic dietary preferences, as well as the frequency with which you'd like to receive your meals. Each meal is then shipped in a box, with all the ingredients you need as well as clear, accessible instructions. You can then make your own delicious meals without the hassle of recipe sourcing, going to the market, or ensuring the right quantity of ingredients.<br></p><p>But, do you have to sacrifice sustainability for convenience? Well, it depends on how you define sustainability. While meal kit boxes produce more packaging waste, they have lower greenhouse gas emissions and result in less food waste compared to grocery store meals.</p><p>According to studies <a href="https://repositories.lib.utexas.edu/handle/2152/61651" target="_blank">out of the University of Texas at Austin</a> and in the journal <em><a href="https://www.sciencedirect.com/science/article/abs/pii/S0921344919301703" target="_blank">Resources, Conservation and Recycling</a>,</em> meal kits produce 33% lower greenhouse gas emissions, lead to less <a href="https://www.ecowatch.com/tag/food-waste" target="_blank">food loss and waste</a> because of their pre-portioned ingredients, have lower last-mile transportation emissions and produce fewer emissions from refrigeration than grocery store meals.</p><p>The studies also mentioned that meal kits produce more packaging waste than grocery store meals — UT Austin estimated an average of 3.7 more pounds of packaging material per meal. One <a href="https://www.sciencedirect.com/science/article/abs/pii/S0959652619324011" target="_blank">study</a> found that "disposable packaging can represent over 50% of per-meal energy use for meal-kits." Sunbasket gives customers tips on how to reuse every last bit of its packaging, but it's likely most will still end up in a landfill.</p><p>So, it's up to you whether you think the pros of lower carbon emissions outweigh the cons of more plastic waste.</p><p><em><strong>Josh Hurst</strong> </em><em>is a journalist, critic and essayist. He lives in Knoxville, TN, with his wife and three sons. His writing on natural health, nutrition, and supplements has appeared in Health, Shape and Remedy Review.</em><em></em></p><p><em><br></em><em></em></p>
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10'000 Hours / DigitalVision / Getty Images
Many people fear they will pack on pounds during the holiday season because of the abundance of indulgent dishes and tasty treats served at dinners, parties, and work events.
<p>Although enjoying your favorite recipes can be an important part of the holiday tradition, making sure that you balance your diet with nutritious foods can help you stay happy and healthy this holiday season.</p><p>Here are 10 healthy side dishes perfect for seasonal celebrations.</p>
<p><em>Registered dietitian Jillian Kubala holds a master's degree in nutrition from Stony Brook University School of Medicine as well as an undergraduate degree in nutrition science. She is certified in plant-based nutrition through the T. Colin Campbell Center for Nutrition Studies at Cornell University.</em></p>
1. Brussels Sprout Slaw With Manchego
<p>Brussels sprouts are nutrient-dense cruciferous vegetables that offer an abundance of health benefits. For example, Brussels sprouts are rich in anti-inflammatory antioxidants including kaempferol, which has been shown to provide neuroprotective, anticancer, and heart health promoting effects (<a href="https://www.ncbi.nlm.nih.gov/pubmed/21428901" target="_blank">1</a>).</p><p>Even though this vegetable is highly nutritious, many people don't like the taste of Brussels sprouts, especially when they develop a mushy texture after being cooked.</p><p>To make a holiday side dish that everyone will love, try out this <a href="https://www.wellplated.com/brussels-sprouts-slaw/" target="_blank">Brussels sprout slaw recipe</a> that combines crispy, raw Brussels sprouts with other tasty ingredients like almonds and manchego cheese.</p>2. Paleo Sweet Potato and Cranberry Stuffing
<p>While traditional bread-based stuffing recipes are usually delicious, they can be high in calories and full of ingredients that aren't good for overall health.</p><p>For a nutritious spin on traditional stuffing, try out <a href="https://fedandfit.com/paleo-sweet-potato-cranberry-stuffing/" target="_blank">this inventive recipe</a> that uses sweet potatoes instead of bread as a base. Sweet potatoes are loaded with nutrients including vitamin C and provitamin A and provide an excellent source of filling fiber.</p><p>Leave out the sausage and add legumes for a punch of plant-based protein for a vegetarian-friendly version.</p>3. Cauliflower Butternut Squash and Sage Mash
<p>If you're looking for a tasty side dish, try this <a href="https://therealfoodrds.com/cauliflower-butternut-squash-mash/" target="_blank">flavorful mash recipe</a> that uses cauliflower and butternut squash as stand-ins for regular old potatoes.</p><p>Both cauliflower and butternut squash offer an abundance of nutrients that can benefit health in many ways. They are both teeming with vitamins, minerals, antioxidants, and fiber — which can help boost the health of your digestive system (<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/407887/nutrients" target="_blank">2</a>, <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/527023/nutrients" target="_blank" rel="noopener noreferrer">3</a>).</p><p>Sage not only adds flavor to this mash, but it boosts the health benefits thanks to the abundance of powerful plant compounds contained within its pleasant-tasting leaves including flavonoid antioxidants and essential oils (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4003706/" target="_blank" rel="noopener noreferrer">4</a>).</p>4. Quinoa Stuffed Acorn Squash
<p>Acorn squash are small in size and make a perfect vessel for a nutritious stuffing mixture when cut in half and roasted. Acorn squash are loaded with carotenoid antioxidants like beta-carotene, which may provide immune-boosting effects and enhance the health of the eyes, heart, and brain (<a href="https://www.ncbi.nlm.nih.gov/pubmed/29885291" target="_blank">5</a>).</p><p>Quinoa, on the other hand, is a highly nutritious, gluten-free pseudo-cereal that's packed with plant-based protein, fiber, vitamins, and minerals (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6024323/" target="_blank">6</a>).</p><p>Try this recipe for <a href="https://detoxinista.com/stuffed-acorn-squash-vegan-quinoa-stuffing/" target="_blank" rel="noopener noreferrer">quinoa stuffed acorn squash</a> to impress even the most hard-to-please dinner guests.</p>5. Harvest Stuffed Sweet Potatoes
<p>This recipe for <a href="https://www.foodfaithfitness.com/harvest-paleo-vegan-stuffed-sweet-potatoes/" target="_blank">stuffed sweet potatoes</a> makes an excellent side dish to bring to holiday dinners and can also be used to make a quick, hearty meal for you and your family on cold winter nights.</p><p>To make this recipe more filling, add an additional source of protein such as fried eggs, roast chicken, or chickpeas.</p><p>The cranberries and Bartlett pears add a subtle hint of sweetness while the walnuts provide a crunchy texture. Leave out the maple syrup to reduce your added sugar intake and create a more savory tasting stuffed sweet potato.</p>6. Parmesan Crusted Delicata Squash Rings
<p>Unlike most holiday appetizers, this recipe for <a href="https://thetoastedpinenut.com/parmesan-crusted-delicata-squash-rings/" target="_blank">parmesan crusted delicata squash</a> is both delicious and nutritious.</p><p>Delicata squash have a sweet, nutty flavor and are high in many nutrients, including provitamin A, vitamin C, and potassium — a mineral essential for blood pressure regulation, muscle function, and nerve transmission (<a href="https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/" target="_blank">7</a>, <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/602407/nutrients" target="_blank" rel="noopener noreferrer">8</a>).</p><p>Sprinkle the finished product with fresh, chopped herbs like basil and oregano and serve with a no-sugar-added marinara dipping sauce for a super healthy holiday side dish.</p>7. Herb Stuffed Mushrooms
<p>Mushrooms are packed with health-promoting nutrients like B vitamins, copper, and potassium. They are especially high in selenium, a mineral that acts as a powerful antioxidant in the body and plays essential roles in DNA synthesis and hormone metabolism (<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/342623/nutrients" target="_blank" rel="noopener noreferrer">9</a>, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5295066/" target="_blank" rel="noopener noreferrer">10</a>).</p><p><a href="https://iheartumami.com/herb-stuffed-mushrooms/" target="_blank" rel="noopener noreferrer">This recipe loads mushroom caps</a> with a mixture of almond flour, sun-dried tomatoes, nutritional yeast, and fresh herbs like parsley and mint, all of which provide a number of benefits.</p><p>For example, nutritional yeast adds a boost of B vitamins while the fresh herbs offer a wide array of potent plant compounds that can help boost overall health (<a href="https://www.ncbi.nlm.nih.gov/pubmed/30651162" target="_blank" rel="noopener noreferrer">11</a>).</p>8. Kale Salad With Apples and Cheddar
<p>There's no doubt that kale is one of the most nutritious vegetables you can eat, providing over 100% of the daily value for vitamin K1, provitamin A, and vitamin C in just one cup. It's also a great source of manganese, a mineral that's important for the health of the skeletal and immune systems (<a href="https://ods.od.nih.gov/factsheets/Manganese-HealthProfessional/" target="_blank">12</a>, <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/511764/nutrients" target="_blank">13</a>).</p><p>Pairing kale with tart apples, chopped almonds, and creamy cheddar cheese creates a flavor combination that is sure to wow your holiday guests.</p><p><a href="https://www.nytimes.com/interactive/projects/well/healthy-recipes/recipes/kale-salad-with-apples-cheddar-and-toasted-almonds-or-pine-nuts" target="_blank">When following this recipe</a>, be sure to finely chop your kale to make it tender and pleasing to eat.</p>9. Crockpot Rosemary, Carrot, and Parsnip Mash
<p>Having a crockpot makes creating healthy holiday side dishes a breeze. This <a href="https://www.cottercrunch.com/crock-pot-rosemary-carrot-parsnip-mash-paleo/" target="_blank">super nutritious recipe</a> combines carrots, parsnips, and rosemary to create a delectable mash.</p><p>Parsnips make an excellent substitute for potatoes and are chock full of nutrients including vitamin C and folate—a B vitamin that's critical for fetal development and the production of red blood cells and DNA (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3648733/" target="_blank">14</a>).</p><p>Carrots are also a nutritious choice, providing a dose of fiber, vitamins, minerals, and antioxidants like beta-carotene and lutein (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3550877/" target="_blank" rel="noopener noreferrer">15</a>).</p>10. Garlic Roasted Broccoli
<p>This <a href="https://paleogrubs.com/roasted-broccoli-recipe" target="_blank" rel="noopener noreferrer">garlic roasted broccoli recipe</a> combines two of the most nutritious foods you can eat into one mouthwatering side dish.</p><p>Fresh garlic is a concentrated source of sulfur compounds including allicin and ajoene, which may provide anticancer, antimicrobial, and antidiabetic effects according to scientific research (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4103721/" target="_blank" rel="noopener noreferrer">16</a>).</p><p>Broccoli is a cruciferous vegetable that's a hit with adults and children alike. This tasty vegetable is a concentrated source of folate, magnesium, vitamin C, potassium, manganese, provitamin A, and vitamin K1 (<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/486511/nutrients" target="_blank" rel="noopener noreferrer">17</a>).</p><p>Broccoli also contains a wide array of antioxidants such as kaempferol, quercetin, and sulforaphane, all of which offer an abundance of health-promoting effects (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4103733/" target="_blank" rel="noopener noreferrer">18</a>).</p>From Your Site Articles
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MCT oil is a supplement touted for its benefits, which may include weight loss, increased energy and improved cognitive function. MCT, which stands for medium chain triglyceride, contains saturated fatty acids that can be broken down quickly for energy when compared to poly- and monounsaturated fatty acids. Some food sources are coconut oil, palm kernel oil, and goat's milk.
<p>There are four types of MCT:</p><ul class="ee-ul"><li>C6: caproic acid or hexanoic acid</li><li>C8: caprylic acid or octanoic acid (most common in supplements)</li><li>C10: capric acid or decanoic acid (most common in supplements)</li><li>C12: lauric acid or dodecanoic acid (mainly found in coconut oil)</li></ul><p>According to a study published in the <a href="https://www.ncbi.nlm.nih.gov/pubmed/27080715" rel="noopener noreferrer" target="_blank">Journal of Lipid Research</a>, MCT oil enters the cell quickly and may be used as a quick source of energy with a lower likelihood of being stored as body fat. Another benefit of MCT oil may also be weight loss, according to a study published in the <a href="https://www.sciencedirect.com/science/article/abs/pii/S2212267214015913" rel="noopener noreferrer" target="_blank">Journal of the Academy of Nutrition and Dietetics (JAND)</a>. </p><p>It's also popular with those on a <a href="https://www.ecowatch.com/keto-report-ketogenic-diet-2640662624.html" target="_blank">ketogenic diet</a> as it increases the amount of ketones the body has available to use for energy. MCT oil has grown in popularity due to the fame of "bulletproof" coffee, which claims to support brain function. But MCT oil can also be used in salad dressings if you want the energy-boosting effects without the coffee.</p><h2>What You Need to Know</h2><p>When shopping for MCT oil, it is important to review the ingredient label and make sure the MCT oil is derived from organic coconuts as this form is more easily digested. Most MCT oils come in liquid form, but MCT oil powder is also available. Also, avoid purchasing MCT oil containing caproic acid (C6), as it is foul-tasting and potentially abrasive on your digestive system. Caproic acid has poor bioavailability and may lead to gas, bloating or diarrhea, as well as stomach upset.</p><h2>Why Would You Use MCT Oil?</h2><p>MCT oil containing C8 and C10 is a smart choice if you are looking for sustained energy during workouts or for when you have a long work day, as well as those on a keto diet. It can also be used in your morning coffee. Due to the potential fat-burning benefits, it may help your metabolism burn calories more efficiently throughout the day. MCT oil can also be used in cooking, as saturated fats oxidize more slowly than unsaturated fats. The slower oxidation of saturated fats may reduce the creation of cancer-causing molecules during the cooking process.</p><p><em>Each product featured here has been independently selected by the writer. If you make a purchase using the links included, we may earn commission.</em></p><h2>The Best MCT Oils Available Online</h2>
<h2>Diving Deeper: MCT Oil vs Coconut Oil</h2><h3>For Energy</h3><h2></h2><p>MCTs can increase energy and physical stamina for exercise, and because it's so easy to digest, MCT oil can boost energy faster than most nutrients. Coconut oil, on the other hand, takes longer for the body to break down and is a better source of slow-burning energy.</p><p>In a <a href="https://www.ncbi.nlm.nih.gov/pubmed/19436137" target="_blank">2009 study</a>, two weeks of MCT oil supplementation effectively improved the endurance of recreational athletes in high-intensity exercise. MCT oil also increased fat loss and reduced blood lactate levels. In a <a href="https://www.ncbi.nlm.nih.gov/pubmed/7876928" target="_blank">Japanese study</a>, MCT oil significantly improved swimming endurance in mice after six weeks of supplementation.</p><h3>For Stress and Anxiety</h3><p>Coconut oil and MCT oil may help <a href="https://www.ecowatch.com/supplements-for-stress-2642559156.html" target="_blank">reduce stress and anxiety</a>. Both supply <a href="https://www.ecowatch.com/6-foods-that-are-anti-inflammatory-powerhouses-1882107267.html" target="_blank">anti-inflammatory nutrients</a> to the brain and can make you more clear-headed and less stressed. Coconut oil is rich in polyphenols and healthy HDL cholesterol, making it an <a href="https://www.ecowatch.com/sprouts-superfood-healing-properties-2053851592.html" target="_blank">ideal superfood</a> for the nervous system.</p><p>Here's what the research has to say about stress, anxiety, and MCTs:</p><ul class="ee-ul"><li>In mice forced to swim until exhaustion and withstand frigid temperatures, oral coconut oil was found to reduce adrenal weight, increase brain antioxidants, and shorten recovery times in a recent study.</li><li>At the same time, a <a href="https://www.ncbi.nlm.nih.gov/pubmed/29517774" target="_blank">2018 rodent study</a> found that "(coconut oil) can ameliorate the effects of stress on anxiety-like behavior and episodic-like memory in young rats."</li><li>A separate study published in the journal <a href="https://www.ncbi.nlm.nih.gov/pubmed/29908242" rel="noopener noreferrer" target="_blank"><em>Neuropharmacology</em></a> concluded that a diet high in MCTs can exert anti-anxiety effects. </li></ul><h3>For Digestion</h3><p>Both coconut oil and MCT oil can support the digestive system by balancing <a href="https://www.ecowatch.com/best-probiotic-2648792610.html" target="_blank">bacteria in the gut</a>. The body relies heavily on gut bacteria to reinforce the gut lining, fight inflammation, produce serotonin, and support mental health.</p><p>MCTs can also help the body absorb fat-soluble nutrients like:</p><ul class="ee-ul"><li>Beta-carotene</li><li>Lutein</li><li>Vitamine E</li><li>Phosphorus</li><li>Magnesium</li><li>Calcium</li></ul><p>According to a study published in the <a href="https://www.sciencedirect.com/science/article/abs/pii/095528639580003U" target="_blank"><em>Journal of Nutritional Biochemistry</em></a>, researchers found that medium chain triglycerides can exhibit stronger antimicrobial effects than long chain triglycerides. </p><p><span></span>When added to human milk, infant formula, and cow's milk, MCTs were significantly more effective than long chain monoglycerides at inactivating pathogens for herpes, influenza, and streptococcus.<br></p><h3>For Appetite Suppression</h3><p>MCTs may suppress appetite by enhancing thermogenesis and increasing ketone production. Ketones, as it turns out, suppress ghrelin (the hunger hormone) and increase cholecystokinin (CCK), which makes you feel full.</p><p>In a 2014 study published in the <a href="https://www.ncbi.nlm.nih.gov/pubmed/25074387" target="_blank"><em>European Journal of Clinical Nutrition</em></a>, researchers tested the effectiveness of MCTs to reduce food intake in overweight men. They found that "MCT consumption reduced food intake acutely."</p><p>Coconut oil may also be mildly effective at suppressing appetite.</p><p>In a <a href="https://www.ncbi.nlm.nih.gov/pubmed/28405814" target="_blank">2015 study</a> involving women with excess body fat, researchers determined that virgin coconut oil consumption "did not acutely change energy metabolism and cardiometabolic risk markers when added to a mixed breakfast but promoted less appetitive responses."</p><h3>For Weight Loss</h3><p><span></span>In addition to suppressing appetite, MCT oil may promote weight loss by boosting cellular metabolism and fat burning. Although it's far from a miracle weight loss solution, studies show that MCT oil may support certain metabolic functions related to weight loss.</p><p>Here's what researchers have discovered about MCT oil and weight loss:</p><ul class="ee-ul"><li>One rodent study in the <a href="https://www.ncbi.nlm.nih.gov/pubmed/7072620" target="_blank"><em>American Journal of Clinical Nutrition</em></a> found that "overfeeding MCT diet results in decreased body fat related to increased metabolic rate and thermogenesis."</li><li>In a human study published in the <a href="https://www.ncbi.nlm.nih.gov/pubmed/11694608" target="_blank"><em>Journal of Nutrition</em></a>, adults were given either medium chain fatty acids or long chain fatty acids for a 12-week period. Decreases in body fat and weight were significantly greater in the MCT group. </li><li>A <a href="https://www.ncbi.nlm.nih.gov/pubmed/12532160" target="_blank">27-day study</a> compared the effects of MCT vs. LCT consumption on body composition and fat oxidation in obese women. The MCT group lost significantly more weight than the LCT group.</li></ul><p>However, according to a 2017 report in the <a href="https://www.ncbi.nlm.nih.gov/pubmed/28589949" target="_blank"><em>European Journal of Clinical Nutrition</em></a>, coconut oil <em>does not</em> exert any obvious effects on weight loss. </p><h2>MCTs and the Ketogenic Diet<br></h2><p>MCT oil and coconut oil work great with the ketogenic diet: a high-fat, low-carb diet where the body uses ketones instead of glucose as its primary fuel source. When you take high-quality MCT oil, the liver converts it into ketones in minutes, and unlike glucose, ketones can immediately cross the blood-brain barrier to support brain function.</p><p>A <a href="https://www.ncbi.nlm.nih.gov/pubmed/29914035" target="_blank">2018 study</a> found that the ketogenic diet and medium-chain triglycerides can increase brain metabolism in patients with Alzheimer's disease.</p><p>Being in ketosis is also an effective way to reduce inflammation, boost fat oxidation, and lower blood sugar. Most nutritionists recommend following the keto diet for short periods of one to three months. This gives the body adequate time to restore gut bacteria and relieve chronic inflammation.</p><h2>In Conclusion</h2>MCT oil is a supplement touted for its health benefits. When shopping, try to find products that source ingredients from sustainable sources or go the extra mile to get certified as organic. And, as with any health decision, it's important to think first about your personal goals, then talk to a qualified healthcare professional or nutritionist to make a place that's right for you.<p><br></p><p><em><strong>Jaclyn Jacobsen, MS</strong> is a Functional Nutritionist, freelance writer and founder of Lifestyle Nutrition. She has been in private practice for over 4 years and has extensive experience in community nutrition and the supplement industry. She earned a graduate degree in Nutrition, Dietetics and Education from Montclair State University. She has supported countless individuals in the areas of stress management, inflammation, weight management, fitness and hormonal health. Jaclyn has also worked within the eating disorder community, supporting women in resolving disordered eating behaviors, body dysmorphia and healing their relationships with food. She has applied her health and wellness knowledge through writing contributions and features in Greatist.com, Livestrong.com, and GoodHousekeeping.com.</em><span></span></p>
Best for Athletic Performance: Sports Research Premium MCT Oil
<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDkxMTE2Mi9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTY2NTU1NTUwNX0.CJ-iQa5l-vVXFFHtk9MSNiVEeJmWVTtYXnaaHdPqJyc/img.jpg?width=980" id="9f5d3" class="rm-shortcode" data-rm-shortcode-id="c3f1e6efb067909ba1eeb33104988a89" data-rm-shortcode-name="rebelmouse-image" data-width="400" data-height="544" />Amazon
<p><span style="background-color: initial;" rel="background-color: initial;" data-verified="redactor" data-redactor-tag="span" data-redactor-style="background-color: initial;">With its high amount of C8 (caprylic acid), Sports Research Premium MCT is a great choice for athletes and avid gym-goers alike. C8's enhanced ability to increase your body's ketone production may lead to better endurance, focus and strength during bouts of activity.</span><br></p><p><strong data-redactor-tag="strong">Why Buy:</strong> Non-GMO; Certified Paleo; Great for athletes and gym-goers</p>
$22
Viva Naturals Organic MCT Oil
<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDkxMTE3OS9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTY0OTY2MzE2Mn0.frHBZfFUtvggM1uRfRQ05nrlCl31te60JDrnEUOU2Xo/img.jpg?width=980" id="b9e64" class="rm-shortcode" data-rm-shortcode-id="44a2c69cc97a0da067e6ccd4c01531fa" data-rm-shortcode-name="rebelmouse-image" data-width="604" data-height="590" />Amazon
<p><span style="background-color: initial;">Made from 100% coconuts, Viva Naturals MCT Oil contains three types of MCT which include caprylic, capric and lauric acids. These different forms have individual benefits which may include improved memory recall, blood sugar support and increase energy. This oil is also easily blendable in shakes, smoothies and a great addition to a morning cup of coffee.</span><br></p><p><strong>Why Buy:</strong> USDA certified organic; Third-party tested; Paleo</p>
$24
Left Coast Performance MCT Oil
<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDkxMTIzNy9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTY0MDc2NjE4NX0.hJcRN8IJJNPAwpHeOGvDbaqzt5SI4Zkt5f_vBuKdmvI/img.jpg?width=980" id="c9762" class="rm-shortcode" data-rm-shortcode-id="9d8f0a95550c0e3a908cd89d4c8d4810" data-rm-shortcode-name="rebelmouse-image" data-width="406" data-height="594" />Amazon
<p><span style="background-color: initial;">With their efficient distribution process, Left Coast Performance MCT Oil ensures the consumer receives the freshest MCT oil, which may improve the efficacy of the product. Due to being derived from coconuts rather than palm kernel oil, it also ensures easier digestibility, which may lead to enhanced bioavailability.</span><br></p><p><strong>Why Buy:</strong> Made with sustainably-sourced coconuts; May enhance metabolism; GMP certified; Vegan</p>
$25
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CBD lemonade and CBD ciders in the Erewhon store in Venice, California. Irma Omerhodzic
With the ever growing popularity of CBD oil, consumer demand has paved the way for various other types of CBD-infused products and application styles. It's easy to find CBD edibles, but now hemp-infused beverages like CBD water are becoming more prominent within the industry. What is CBD water and what are our top recommendations? Read on to find out.
<h2>What is CBD water?</h2><p>CBD water has become a recent hot topic in the consumer market, especially as people question its efficacy. The primary difference between CBD water and a regular bottle of water is the addition of cannabidiol (CBD), a compound found in cannabis plants. There are many potential benefits of CBD oil that have intrigued consumers and scientists alike, since it has anti-inflammatory and calming effects.</p><p>However, the main question on people's minds is do these products actually work?</p><p>For the most part, a CBD-infused bottle of water won't have any of the pain-killing or anxiety reducing effects that a quality CBD oil tincture can provide. Instead, these trendy beverages are an easy way to get a microdose of CBD that can promote general health and wellness from the inside out.</p><p>Most CBD waters are made with nano emulsified CBD, or tiny particle sized CBD molecules that make it easier for the bloodstream to absorb the compound. These nano CBD particles are more compatible with water, despite the <a href="http://www.jbc.org/content/early/2015/02/09/jbc.M114.618447.full.pdf" rel="noopener noreferrer" target="_blank">hydrophobic nature</a> of macro CBD molecules that usually have to be infused with oil based products.</p><h2>Our Top Picks for CBD Water</h2><p><em>Each product featured here has been independently selected by the writer. If you make a purchase using the links included, we may earn commission.</em><span></span></p><ul class="ee-ul"><li><a href="https://holistik-wellness.sjv.io/X0BmX" target="_blank">HOLISTIK Wellness Sampler</a> - Best for the Environment</li><li><a href="https://www.directcbdonline.com/brand/raw-health/" target="_blank">Raw Health CBD Water</a> - Best Flavors</li><li><a href="https://cbdliving.com/collections/drinks/products/cbd-living-water" target="_blank">CBD Living Water</a> - Best for Workout Recovery</li></ul><h2>How We Picked the Best CBD Waters</h2><p>When reviewing CBD water, and every time we review CBD brands and products, we focus on six major factors:</p><ul class="ee-ul"><li><strong>Value</strong> — how much does the product cost?</li><li><strong>Strength</strong> — how much CBD is in the water, and what type of CBD is it?</li><li><strong>Source </strong>— where does the company get their hemp?</li><li><strong>Flavor</strong> — does the product come in any flavors and do they flavor them naturally?</li><li><strong>Transparency</strong> — does the company offer third-party lab test results and information about each batch of CBD?</li><li><strong>Customer experience</strong> — what do customer reviews say about the product and purchasing experience?</li></ul><p>Using these standards we were able to select our picks for CBD water. Learn more about our choices below.</p>
<h2>Is CBD Water Safe to Drink?</h2><p>While the jury is still out on the efficacy of CBD-infused waters, the consumption of CBD is considered to be generally safe by the World Health Organization (WHO). The 2018 Farm Bill federally legalized hemp nearly 2 years ago, but there is still some confusion when it comes to CBD. Generally speaking, CBD is completely legal to sell and purchase across all 50 U.S. states. Although it is important to note that cannabidiol products like CBD water have not been evaluated by the FDA, and are not intended to diagnose, treat, cure, or prevent any disease.</p><h2>The Downside of CBD Water</h2><p>CBD is a notably unstable compound that can be easily degraded when exposed to light or oxygen. Because of this, many high quality CBD oils are sold in dark glass bottles, and it's suggested they be stored away from direct sunlight.</p><p>Given the volatility of CBD molecules, some people believe CBD water is not a suitable form of CBD absorption. The doubts surrounding CBD in water form is often due to the light exposure that easily penetrates through clear water bottles, which may render the CBD ineffective. However, some brands have sought out solutions to this issue, like the nano emulsification of CBD to increase bioavailability and decrease the chance of degradation.</p><p>Although, the use of nanotechnology is still a relatively new concept when it comes to CBD, and it's still unclear whether this process truly enhances the bioavailability of CBD, or if it prevents the compound's degradation when exposed to light or oxygen.</p><h2>Should You Buy CBD Water?</h2><p>If you're looking for an easy way to get a dose of CBD and stay hydrated, CBD water is a fun way to do that. With that being said, I would consider CBD water to be a luxury item that perhaps not everyone can afford. And if you're looking to see real results like anxiety relief, pain reduction, sleep improvements, and even seizure reduction, you'll probably be better off purchasing a regular pack of bottled water and a high quality CBD oil.</p><p>A full spectrum hemp oil extract with higher amounts of CBD is more likely to elicit any potential health benefits associated with this compound. Although if you're really into the idea of drinking your hemp extracts, there's other options like CBD tea and CBD coffee, as well as water soluble CBD oils that can be mixed into any beverage to create a CBD-infused drink of your choice.</p>
HOLISTIK Wellness Sampler
<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDg2NzEwMC9vcmlnaW4ucG5nIiwiZXhwaXJlc19hdCI6MTY1NzU0ODIzOH0.ZXaX3XnEKm25LI6vCzB1ZuaDxoLjNnqEj_wqguRmPIM/img.png?width=980" id="173fe" class="rm-shortcode" data-rm-shortcode-id="4c076b3b38c1b3a7d937fcd750ff1d69" data-rm-shortcode-name="rebelmouse-image" data-width="960" data-height="960" /><p>HOLISTIK is a member of the IMPACT COLLECTIVE, a group of forward-thinking brands committed to making an immediate and positive environmental impact. For every HOLISTIK STIK sold, the brand will pull one plastic bottle out of the ocean — which is great. We like buying from a brand that things about its place in the world. </p><p><strong>Why buy: </strong>It's nice to shop a wellness brand that delivers on its promise of helping people feel better. HOLISTIK has a sleep, stress, recover, and digestion blend. All of their STICKs mix directly into the water of your choice and 10mg of broad-spectrum CBD plus complimentary natural ingredients.</p>
$20
Raw Health CBD Water
<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDg2NzEyOS9vcmlnaW4ucG5nIiwiZXhwaXJlc19hdCI6MTY1MTQ2NDIxMn0.arNI8MWpMdv5o04mYnyssmz_84GP0JA_xJoyI8XhwU0/img.png?width=980" id="68c39" class="rm-shortcode" data-rm-shortcode-id="3bc66f9f7ddd12e78a0984f2ac00cb19" data-rm-shortcode-name="rebelmouse-image" data-width="600" data-height="443" /><p>The CBD-infused water shots from RAW Health are made with 9 all-natural ingredients and feature 25 mgs of broad spectrum CBD hemp extract. They are available in three different formulas, each with a unique flavor: Refresh (gives an energy boost with a strawberry taste), Relax (alleviates anxiety and has a blueberry flavor), and Renew (helps you get over a hangover and tastes like mixed berry).</p><p><strong>Why buy: </strong>This product includes broad spectrum CBD, which means you get all of the benefits of CBD with zero THC.</p>
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CBD Living Water
<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDg2NzEyOC9vcmlnaW4ucG5nIiwiZXhwaXJlc19hdCI6MTY2OTA3NTA2N30.z1EigaFFbLSMbf0c1aXoaEpWd-mfAQkOthor5tFfuYQ/img.png?width=980" id="6afee" class="rm-shortcode" data-rm-shortcode-id="b385ac080f885d4f517c7d8742a86feb" data-rm-shortcode-name="rebelmouse-image" data-width="965" data-height="1024" /><p>CBD Living is well known as a company that produces CBD-infused water, which is made with 10 mg of nano-CBD in each standard sized 16.9 oz bottle of water. You can purchase one bottle for $4.99 or stock up and save by getting the 24-pack of water. Before your purchase consider the amount of plastic in the case of water. We think this is a viable option, but the STIKs have a lesser downstream impact. </p><p><strong>Why buy: </strong>Vegan, Kosher, THC-free, and made with hemp grown on licensed farms in Oregon and Colorado.</p>
$84
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By Joe Leech
The human body comprises around 60% water.
It's commonly recommended that you drink eight 8-ounce (237-mL) glasses of water per day (the 8×8 rule).
<p>Although there's little science behind this specific rule, staying hydrated is important.</p><p>Here are 7 evidence-based health benefits of drinking plenty of water.</p>
<p><em>Reposted with permission from </em><a href="https://www.healthline.com/" target="_blank"><em>Healthline</em></a><em>. For detailed source information, please view the original article on </em><em><a href="https://www.healthline.com/nutrition/7-health-benefits-of-water" target="_blank">Healthline</a></em><em>.</em></p>
1. Helps Maximize Physical Performance
<p>If you don't stay hydrated, your physical performance can suffer.</p><p>This is particularly important during intense exercise or high heat.</p><p>Dehydration can have <a href="https://www.healthline.com/health/how-to-tell-if-youre-dehydrated" target="_blank">a noticeable effect</a> if you lose as little as 2% of your body's water content. However, it isn't uncommon for athletes to lose as much as 6–10% of their water weight via sweat.</p><p>This can lead to altered body temperature control, reduced motivation, and increased fatigue. It can also make exercise feel much more difficult, both physically and mentally.</p><p>Optimal hydration has been shown to prevent this from happening, and it may even reduce the <a href="https://www.healthline.com/health/oxidative-stress" target="_blank">oxidative stress</a> that occurs during high intensity exercise. This isn't surprising when you consider that muscle is about 80% water.<a href="https://pubmed.ncbi.nlm.nih.gov/19344695" target="_blank"><span></span></a></p><p>If you exercise intensely and tend to sweat, staying hydrated can help you perform at your absolute best.</p><p><strong>Summary</strong></p><p><strong></strong>Losing as little as 2% of your body's water content can significantly impair your physical performance.</p>2. Significantly Affects Energy Levels and Brain Function
<p>Your brain is strongly influenced by your hydration status.</p><p>Studies show that even mild dehydration, such as the loss of 1–3% of body weight, can impair many aspects of brain function.</p><p>In a study in young women, researchers found that fluid loss of 1.4% after exercise impaired both mood and concentration. It also increased the frequency of headaches.</p><p>Many members of this same research team conducted a similar study in young men. They found that fluid loss of 1.6% was detrimental to working memory and increased feelings of anxiety and fatigue.<a href="https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/mild-dehydration-impairs-cognitive-performance-and-mood-of-men/3388AB36B8DF73E844C9AD19271A75BF/core-reader" target="_blank"></a></p><p>A fluid loss of 1–3% equals about 1.5–4.5 pounds (0.5–2 kg) of body weight loss for a person weighing 150 pounds (68 kg). This can easily occur through normal daily activities, let alone during exercise or high heat.</p><p>Many other studies, with subjects ranging from <a href="https://www.healthline.com/health/parenting/signs-of-dehydration-in-toddlers" target="_blank">children</a> to <a href="https://www.healthline.com/health/symptoms-of-dehydration-in-elderly" target="_blank">older adults</a>, have shown that mild dehydration can impair mood, memory, and brain performance.</p><p><strong>Summary</strong></p><p><strong></strong>Mild dehydration (fluid loss of 1–3%) can impair energy levels, impair mood, and lead to major reductions in memory and brain performance.</p>3. May Help Prevent and Treat Headaches
<p>Dehydration can trigger <a href="https://www.healthline.com/health/dehydration-headache" target="_blank">headaches</a> and migraine in some individuals.<span></span></p><p>Research has shown that a headache is one of the most common symptoms of dehydration. For example, a study in 393 people found that 40% of the participants experienced a headache as a result of dehydration.</p><p>What's more, some studies have shown that drinking water can help relieve headaches in those who experience frequent headaches.</p><p>A study in 102 men found that drinking an additional 50.7 ounces (1.5 liters) of water per day resulted in significant improvements on the Migraine-Specific Quality of Life scale, a scoring system for <a href="https://www.healthline.com/health/migraine-symptoms" target="_blank">migraine symptoms</a>.<a href="https://academic.oup.com/fampra/article/29/4/370/492787" target="_blank"></a></p><p>Plus, 47% of the men who drank more water reported headache improvement, while only 25% of the men in the control group reported this effect.<a href="https://academic.oup.com/fampra/article/29/4/370/492787" target="_blank"></a></p><p>However, not all studies agree, and researchers have concluded that because of the lack of high quality studies, more research is needed to confirm how increasing hydration may help improve headache symptoms and decrease headache frequency.<a href="https://pubmed.ncbi.nlm.nih.gov/26200171" target="_blank"></a></p><p><strong>Summary</strong></p><p><strong></strong>Drinking water may help reduce headaches and headache symptoms. However, more high quality research is needed to confirm this potential benefit.</p>4. May Help Relieve Constipation
<p><a href="https://www.healthline.com/health/constipation" target="_blank">Constipation</a> is a common problem that's characterized by infrequent bowel movements and difficulty passing stool.</p><p>Increasing fluid intake is often recommended as a part of the treatment protocol, and there's some evidence to back this up.</p><p>Low water consumption appears to be a risk factor for constipation in both younger and older individuals.</p><p>Increasing hydration may help decrease constipation.</p><p><a href="https://www.healthline.com/nutrition/mineral-water-benefits" target="_blank">Mineral water</a> may be a particularly beneficial beverage for those with constipation.</p><p>Studies have shown that mineral water that's rich in magnesium and sodium improves bowel movement frequency and consistency in people with constipation.<a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC5334415" target="_blank"></a></p><p><strong>Summary</strong></p><p><strong></strong>Drinking plenty of water may help prevent and relieve constipation, especially in people who generally don't drink enough water.</p>5. May Help Treat Kidney Stones
<p>Urinary stones are painful clumps of mineral crystal that form in the urinary system.</p><p>The most common form is <a href="https://www.healthline.com/health/kidney-stones" target="_blank">kidney stones</a>, which form in the kidneys.</p><p>There's limited evidence that water intake can help prevent recurrence in people who have previously gotten kidney stones.<a href="https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD004292.pub3/full" target="_blank"></a></p><p>Higher fluid intake increases the volume of urine passing through the kidneys. This dilutes the concentration of minerals, so they're less likely to crystallize and form clumps.</p><p>Water may also help prevent the initial formation of stones, but studies are required to confirm this.</p><p><strong>Summary</strong></p><p><strong></strong>Increased water intake appears to decrease the risk of kidney stone formation.</p>6. Helps Prevent Hangovers
<p>A hangover refers to the unpleasant symptoms experienced after drinking <a href="https://www.healthline.com/nutrition/alcohol-good-or-bad" target="_blank">alcohol</a>.</p><p>Alcohol is a diuretic, so it makes you lose more water than you take in. This can lead to dehydration.</p><p>Although dehydration isn't the main cause of hangovers, it can cause symptoms like thirst, fatigue, headache, and dry mouth.</p><p>Good ways <a href="https://www.healthline.com/nutrition/7-ways-to-prevent-a-hangover" target="_blank">to reduce hangovers</a> are to drink a glass of water between drinks and have at least one big glass of water before going to bed.</p><p><strong>Summary</strong></p><p><strong></strong>Hangovers are partly caused by dehydration, and drinking water can help reduce some of the main symptoms of hangovers.</p>7. Can Aid Weight Loss
<p>Drinking plenty of water can help you <a href="https://www.healthline.com/nutrition/how-to-lose-weight-as-fast-as-possible/" target="_blank">lose weight</a>.</p><p>This is because water can increase satiety and boost your metabolic rate.</p><p>Some evidence suggests that increasing water intake can promote weight loss by slightly increasing your metabolism, which can increase the number of calories you burn on a daily basis.</p><p>A 2013 study in 50 young women with overweight demonstrated that drinking an additional 16.9 ounces (500 mL) of water 3 times per day before meals for 8 weeks led to significant reductions in body weight and body fat compared with their pre-study measurements.</p><p>The timing is important too. Drinking water half an hour before meals is the most effective. It can make you feel more full so that you <a href="https://www.healthline.com/nutrition/35-ways-to-cut-calories" target="_blank">eat fewer calories</a>.</p><p>In one study, dieters who drank 16.9 ounces (0.5 liters) of water before meals lost 44% more weight over a period of 12 weeks than dieters who didn't drink water before meals.</p>The Bottom Line
<p>Even mild dehydration can affect you mentally and physically.</p><p>Make sure that you <a href="https://www.healthline.com/nutrition/how-much-water-should-you-drink-per-day" target="_blank">get enough water each day</a>, whether your personal goal is 64 ounces (1.9 liters) or a different amount. It's one of the best things you can do for your overall health.</p>From Your Site Articles
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