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- New research, which has not yet been peer-reviewed, shows the presence of certain bacteria in the gut may reveal which people are more vulnerable to a more severe case of COVID-19.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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For many people, the holidays are rich with time-honored traditions like decorating the Christmas tree, lighting the menorah, caroling, cookie baking, and sipping from the unity cup. But there's another unofficial, official holiday tradition that spans all ages and beliefs and gives people across the world hope for a better tomorrow: the New Year's resolution.
<p>It's believed that ancient Babylonians were the <a href="https://www.cnet.com/health/the-history-of-new-years-resolutions-and-celebrations/#:~:text=4%2C000%20years%20ago%20in%20Babylon%20(around%202000%20B.C.)&text=Most%20historians%20believe%20Babylonians%20were,accordance%20with%20an%20agricultural%20year." target="_blank">first people to make New Year's resolutions</a> some 4,000 years ago. Over time, the popular practice shifted in scope from making promises to the gods about repaying debt to making promises to ourselves about self-improvement. Anyone who has ever made a New Year's resolution probably included something like get more sleep or be less stressed. And though it might not immediately come to mind when you brainstorm strategies for reaching your New Year's goals, it turns out that chamomile tea could be the answer for many of them. </p><p>If you've ever asked yourself why everyone is drinking chamomile tea, we've got the answer here. Read on to learn some of the reasons why this herbal beverage is all the rage.</p>
<p><em><strong>Josh Hall</strong> has been a professional writer and storyteller for more than 15 years. His work on natural health and cannabis has appeared in Health, Shape, and Remedy Review. </em><em><em>The product featured here has been independently selected by the writer. If you make a purchase using the link included, we may earn commission.</em></em></p>
Benefits of Chamomile Tea
<p><strong>Sleep More Soundly</strong></p><p>Pick your grandmother's brain about the best way to fall asleep, and she might tell you to down a nice glass of warm milk. But if you consult with science, research shows that chamomile might be a better option. That's because it contains an antioxidant called apigenin, which can <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2995283/" target="_blank" rel="noopener noreferrer">promote sleepiness and reduce insomnia and other sleep problems</a>.</p><p>Two research studies even confirmed the power of chamomile throughout the day and before bed. In one of those studies, postpartum women who drank chamomile for two weeks <a href="https://www.ncbi.nlm.nih.gov/pubmed/26483209" target="_blank" rel="noopener noreferrer">experienced better sleep quality than the control group who didn't</a>. Another research effort measured how fast people could fall asleep. Those results illustrated that participants who consumed 270 milligrams of chamomile extract twice daily for 28 days <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3198755/" target="_blank" rel="noopener noreferrer">fell asleep 15 minutes faster than the control</a>. The chamomile group also had considerably fewer sleep disruptions. </p><p><strong>May Be Able to Keep Your Gut Healthy</strong></p><p>Though the following studies used rats as the subjects, research shows that chamomile can potentially play a beneficial role in digestive health. According to that research, the anti-inflammatory properties in <a href="https://www.ncbi.nlm.nih.gov/pubmed/24463157" target="_blank" rel="noopener noreferrer">chamomile extract may be able to protect against diarrhea</a>. Additionally, chamomile may be an effective way to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4177631/" target="_blank" rel="noopener noreferrer">stop the growth of bacteria in our stomachs that contribute to ulcers</a>.</p><p><strong>Reduces Stress and Anxiety</strong></p><p>Few things are more relaxing than curling up with a good cup of tea, so it's logical that chamomile tea can serve a stress reducer. While it lacks the potency of a pharmaceutical drug, long-term use of chamomile has been shown to <a href="https://www.ncbi.nlm.nih.gov/pubmed/27912875" target="_blank" rel="noopener noreferrer">"significantly" reduce general anxiety disorders</a>. In general, chamomile can act almost like a sedative, and many people enjoy the tea because it puts them in a calm and relaxed state almost immediately. </p><p><strong>Boosts Immune Health</strong></p><p>Vitamin C and zinc are common over-the-counter supplements that people often turn to when they're hoping to avoid becoming sick. While scientists admit that more research must take place to prove chamomile's impact on preventing ailments like the common cold, the existing studies do show promise in this area. </p><p>One study had 14 participants drink five cups of the tea every day for two consecutive weeks. Throughout the study, researchers collected daily urine samples and tested the contents before and after the consumption of the tea. Drinking chamomile resulted in a significant increase in the levels of hippurate and glycine, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2995283/" target="_blank" rel="noopener noreferrer">both of which are known to increase antibacterial activity</a>. Inhaling steam from a pot of freshly brewed chamomile tea may also ease the symptoms of nasal congestion.</p><p><strong>Minimizes Menstrual Cramps</strong></p><p>This one may come as a surprise, particularly to readers who have tried every possible over-the-counter treatment to reduce period pain. Several research studies have proven that chamomile tea may be able to minimize the pain and cramps that occur during menstruation. Women in that same study also dealt with lower levels of anxiety that they typically felt because of menstrual cramps.</p><p><strong>Help Diabetes and Lower Blood Sugar</strong></p><p>For people with diabetes, regulating blood sugar levels can be a matter of life or death. And while chamomile will never replace prescription-strength drugs, it's believed that it can prevent an increase in blood sugar. A 2008 study on rats showed that chamomile could have a <a href="https://pubs.acs.org/doi/abs/10.1021/jf8014365" target="_blank" rel="noopener noreferrer">moderate impact on the long-term risk of diabetes</a>.</p><p><strong>Might Improve Your Skin</strong></p><p>Ever wondered why there's been an influx of chamomile-infused cosmetic products? The reason why so many manufacturers now include chamomile in their lotions, soaps, and creams is because it <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5074766/" target="_blank" rel="noopener noreferrer">acts as an anti-inflammatory on our skin</a>. That means it may be able to soothe the puffiness that plagues us as we age. Those same anti-inflammatory properties can be vital in restoring skin health after we've received a sunburn. </p><p>Before discarding your used chamomile tea bags, try chilling them and placing them over your eyes. Not only will this help with the puffiness, but it can drastically light the skin color around the eye.</p><p><strong>Help With Heart Health</strong></p><p>Some of the most beneficial antioxidants we put into our bodies are what are known as flavones, and chamomile tea is chock full of them. Flavones have the potential to lower both blood pressure and cholesterol levels, which, when elevated, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4814348/" target="_blank" rel="noopener noreferrer">can lead to heart disease</a>.</p>Why Everyone Is Drinking Chamomile Tea
<p>Now that you know so much about the wonders of chamomile, it shouldn't come as a surprise why the tea is so popular with people of all ages. In addition to tasting great, chamomile offers up benefits that boost the health of body parts both inside and out. As you ponder your own New Year's resolutions, think about how healthy and natural vitamins, supplements, plants, and oils can help guide you on your own personal path to improvement. Happy New Year!</p>An Organic, Eco-Conscious Brand to Try
<div class="rm-shortcode amazon-assets-widget" data-rm-shortcode-id="0da9d8545ec44ebf1a31d6044181ed9e" contenteditable="false"> <a href="https://www.amazon.com/dp/B07N2F8718?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/41B2ANHhsdL.jpg" class="amazon-assets-widget__image widget__image"> </a> </div> <p>FGO tea bags are made of hemp fiber paper, free of dyes, adhesive, glue, and chlorine bleach. The tea is also certified USDA Organic by California Certified Organic Farmers (CCOF).</p>From Your Site Articles
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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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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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For many people, the holidays are rich with time-honored traditions like decorating the Christmas tree, lighting the menorah, caroling, cookie baking, and sipping from the unity cup. But there's another unofficial, official holiday tradition that spans all ages and beliefs and gives people across the world hope for a better tomorrow: the New Year's resolution.
<p>It's believed that ancient Babylonians were the <a href="https://www.cnet.com/health/the-history-of-new-years-resolutions-and-celebrations/#:~:text=4%2C000%20years%20ago%20in%20Babylon%20(around%202000%20B.C.)&text=Most%20historians%20believe%20Babylonians%20were,accordance%20with%20an%20agricultural%20year." target="_blank">first people to make New Year's resolutions</a> some 4,000 years ago. Over time, the popular practice shifted in scope from making promises to the gods about repaying debt to making promises to ourselves about self-improvement. Anyone who has ever made a New Year's resolution probably included something like get more sleep or be less stressed. And though it might not immediately come to mind when you brainstorm strategies for reaching your New Year's goals, it turns out that chamomile tea could be the answer for many of them. </p><p>If you've ever asked yourself why everyone is drinking chamomile tea, we've got the answer here. Read on to learn some of the reasons why this herbal beverage is all the rage.</p>
<p><em><strong>Josh Hall</strong> has been a professional writer and storyteller for more than 15 years. His work on natural health and cannabis has appeared in Health, Shape, and Remedy Review. </em><em><em>The product featured here has been independently selected by the writer. If you make a purchase using the link included, we may earn commission.</em></em></p>
Benefits of Chamomile Tea
<p><strong>Sleep More Soundly</strong></p><p>Pick your grandmother's brain about the best way to fall asleep, and she might tell you to down a nice glass of warm milk. But if you consult with science, research shows that chamomile might be a better option. That's because it contains an antioxidant called apigenin, which can <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2995283/" target="_blank" rel="noopener noreferrer">promote sleepiness and reduce insomnia and other sleep problems</a>.</p><p>Two research studies even confirmed the power of chamomile throughout the day and before bed. In one of those studies, postpartum women who drank chamomile for two weeks <a href="https://www.ncbi.nlm.nih.gov/pubmed/26483209" target="_blank" rel="noopener noreferrer">experienced better sleep quality than the control group who didn't</a>. Another research effort measured how fast people could fall asleep. Those results illustrated that participants who consumed 270 milligrams of chamomile extract twice daily for 28 days <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3198755/" target="_blank" rel="noopener noreferrer">fell asleep 15 minutes faster than the control</a>. The chamomile group also had considerably fewer sleep disruptions. </p><p><strong>May Be Able to Keep Your Gut Healthy</strong></p><p>Though the following studies used rats as the subjects, research shows that chamomile can potentially play a beneficial role in digestive health. According to that research, the anti-inflammatory properties in <a href="https://www.ncbi.nlm.nih.gov/pubmed/24463157" target="_blank" rel="noopener noreferrer">chamomile extract may be able to protect against diarrhea</a>. Additionally, chamomile may be an effective way to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4177631/" target="_blank" rel="noopener noreferrer">stop the growth of bacteria in our stomachs that contribute to ulcers</a>.</p><p><strong>Reduces Stress and Anxiety</strong></p><p>Few things are more relaxing than curling up with a good cup of tea, so it's logical that chamomile tea can serve a stress reducer. While it lacks the potency of a pharmaceutical drug, long-term use of chamomile has been shown to <a href="https://www.ncbi.nlm.nih.gov/pubmed/27912875" target="_blank" rel="noopener noreferrer">"significantly" reduce general anxiety disorders</a>. In general, chamomile can act almost like a sedative, and many people enjoy the tea because it puts them in a calm and relaxed state almost immediately. </p><p><strong>Boosts Immune Health</strong></p><p>Vitamin C and zinc are common over-the-counter supplements that people often turn to when they're hoping to avoid becoming sick. While scientists admit that more research must take place to prove chamomile's impact on preventing ailments like the common cold, the existing studies do show promise in this area. </p><p>One study had 14 participants drink five cups of the tea every day for two consecutive weeks. Throughout the study, researchers collected daily urine samples and tested the contents before and after the consumption of the tea. Drinking chamomile resulted in a significant increase in the levels of hippurate and glycine, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2995283/" target="_blank" rel="noopener noreferrer">both of which are known to increase antibacterial activity</a>. Inhaling steam from a pot of freshly brewed chamomile tea may also ease the symptoms of nasal congestion.</p><p><strong>Minimizes Menstrual Cramps</strong></p><p>This one may come as a surprise, particularly to readers who have tried every possible over-the-counter treatment to reduce period pain. Several research studies have proven that chamomile tea may be able to minimize the pain and cramps that occur during menstruation. Women in that same study also dealt with lower levels of anxiety that they typically felt because of menstrual cramps.</p><p><strong>Help Diabetes and Lower Blood Sugar</strong></p><p>For people with diabetes, regulating blood sugar levels can be a matter of life or death. And while chamomile will never replace prescription-strength drugs, it's believed that it can prevent an increase in blood sugar. A 2008 study on rats showed that chamomile could have a <a href="https://pubs.acs.org/doi/abs/10.1021/jf8014365" target="_blank" rel="noopener noreferrer">moderate impact on the long-term risk of diabetes</a>.</p><p><strong>Might Improve Your Skin</strong></p><p>Ever wondered why there's been an influx of chamomile-infused cosmetic products? The reason why so many manufacturers now include chamomile in their lotions, soaps, and creams is because it <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5074766/" target="_blank" rel="noopener noreferrer">acts as an anti-inflammatory on our skin</a>. That means it may be able to soothe the puffiness that plagues us as we age. Those same anti-inflammatory properties can be vital in restoring skin health after we've received a sunburn. </p><p>Before discarding your used chamomile tea bags, try chilling them and placing them over your eyes. Not only will this help with the puffiness, but it can drastically light the skin color around the eye.</p><p><strong>Help With Heart Health</strong></p><p>Some of the most beneficial antioxidants we put into our bodies are what are known as flavones, and chamomile tea is chock full of them. Flavones have the potential to lower both blood pressure and cholesterol levels, which, when elevated, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4814348/" target="_blank" rel="noopener noreferrer">can lead to heart disease</a>.</p>Why Everyone Is Drinking Chamomile Tea
<p>Now that you know so much about the wonders of chamomile, it shouldn't come as a surprise why the tea is so popular with people of all ages. In addition to tasting great, chamomile offers up benefits that boost the health of body parts both inside and out. As you ponder your own New Year's resolutions, think about how healthy and natural vitamins, supplements, plants, and oils can help guide you on your own personal path to improvement. Happy New Year!</p>An Organic, Eco-Conscious Brand to Try
<div class="rm-shortcode amazon-assets-widget" data-rm-shortcode-id="0da9d8545ec44ebf1a31d6044181ed9e" contenteditable="false"> <a href="https://www.amazon.com/dp/B07N2F8718?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/41B2ANHhsdL.jpg" class="amazon-assets-widget__image widget__image"> </a> </div> <p>FGO tea bags are made of hemp fiber paper, free of dyes, adhesive, glue, and chlorine bleach. The tea is also certified USDA Organic by California Certified Organic Farmers (CCOF).</p>From Your Site Articles
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5 Best Eco-Conscious Meal Kit Delivery Services for 2021
Meal kit services offer pre-portioned recipes and a fun cooking experience. But what options are best for the earth-conscious family?
04 January
Reviews
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For those looking for a quick and convenient way to eat delicious, hearty meals with little to no hassle, there are plenty of meal kit delivery services to choose from. But out of all of the brands available, which is the best meal delivery service?
<p>We've all seen the overwhelming number of meal kits promoted via Instagram, Facebook, and other social media platforms, but many consumers are left wondering if these delivery services are really worth the purchase. Despite all the hype, these programs can be beneficial for a number of reasons, including their environmental impact, which you can read more about below our reviews.</p><p>Each kit comes with pre-portioned packets of produce, meat or fish if requested, and all of the spices and seasonings you need to complete a chef-inspired dish at home. We've reviewed several leading meal kit delivery brands based on their food options, packaging, and customer reviews to find the services we think are best for the conscious consumer. Here is our list of the top five best meal delivery services.</p><p><em>Each product featured here has been independently selected. If you make a purchase using the links included, we may earn commission.</em><em><br></em></p>
<h2></h2><h2> Are Meal Kits Really Sustainable?</h2><p>Whether meal kits are really sustainable depends on how you define sustainability. While they produce more waste, they have lower greenhouse gas emissions and result in less food waste compared to grocery store meals.</p><p><a href="https://www.ecowatch.com/tag/food-waste" target="_self">Food waste</a> is the largest category of waste going into landfills in the U.S. The average American generates more than 200 pounds of waste each year, according to the <a href="https://www.usda.gov/foodwaste/faqs" target="_blank">Environmental Protection Agency</a> (EPA).</p><p><span></span>Both a <a href="https://repositories.lib.utexas.edu/handle/2152/61651" target="_blank">2017 study out of the University of Texas at Austin</a> and a 2019 study published in the journal <a href="https://www.sciencedirect.com/science/article/abs/pii/S0921344919301703" rel="noopener noreferrer" target="_blank"><em>Resources, Conservation and Recycling</em></a> found that meal kits are more sustainable than purchasing ingredients from a grocery store for the following reasons:</p><ul class="ee-ul"><li>On average, meal kits produce 33% lower greenhouse gas emissions than grocery store meals.</li><li>The pre-portioned ingredients in meal kits lead to less food loss and waste.</li><li>Meal kits have lower last-mile transportation emissions than grocery store meals.</li><li>The ice packs used in meal kit packages present an average emissions decrease versus retail refrigeration.</li></ul><div></div><p>Now, if you plan your meals out each week, use all of the ingredients you intend to, compost what you don't use, and buy locally from a farmers market or other community shop, meal kits will likely be a step backward in terms of your food-related sustainability.</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. Because meal kits come in cardboard boxes and ship ingredients in small packages (for example, if you need a tablespoon of pine nuts for your recipe, they'll likely come pre-portioned a small plastic sleeve), there's much more plastic waste produced. One <a href="https://www.sciencedirect.com/science/article/abs/pii/S0959652619324011" rel="noopener noreferrer" target="_blank">study</a> found that "disposable packaging can represent over 50% of per-meal energy use for meal-kits."</p>
<p>Some of these items can be repurposed, such as the tiny glass jars that spices and condiments come in, which can be used for travel, crafting, or storing small objects. Others can be washed and recycled, depending on your local recycling guidelines. But most of the waste will 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><h2><span></span>Getting Started with a Meal Delivery Service</h2><p>With so much variety, selecting a meal delivery service can turn into a stressful endeavor. Additionally, brands like Hello Fresh, Blue Apron, Home Chef, and Daily Harvest are options that might try to win you over, but they may not have as sustainable methods as some of the options listed above. </p><p><span></span>Although, the sheer number of meal kit options can also work to your advantage. These companies are competing for customers and often offer sign-up specials and discounts to get you started. When shopping for a subscription service, try multiple options, and take advantage of these deals. With many programs, you have the freedom to change or cancel your subscription, so you can try a few different options to find one that fits your taste and your budget. We also recommend that you compare your per-meal cost to what you might spend on dinners at the grocery store to maximize your savings.</p><p>If you give one of these meal kits a try, let us know what you think. We'll update this list regularly as we get feedback from readers and add additional sustainability notes as we dive deeper into new services. </p><p><em><strong>Melena Gurganus </strong>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.</em><br></p>
Sun Basket: Best Organic Option
<img lazy-loadable="true" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDc1MjUzNC9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTY1Njc4OTkzN30.a2aIWvOTJfVK6VBFSZ3PdwNAPhoTMUu6eOFrbbaUeos/img.jpg?width=980" id="e24c7" class="rm-shortcode" data-rm-shortcode-id="5439cf2ef1a1377fe041dbed42aca07e" data-rm-shortcode-name="rebelmouse-image" data-width="949" data-height="712" />Sun Basket J030-Shrimp-PaellaSun Basket
<p>Sun Basket is our favorite organic meal kit brand. Sun Basket delivers a box of 100% <a href="https://www.ecowatch.com/ewg-2018-shoppers-guide-2558737028.html" target="_blank">organic produce</a>, antibiotic- and hormone-free meat, and farm-fresh eggs. Their approach to sourcing <a href="https://www.ecowatch.com/sustainable-seafood-oceana-2641150021.html" target="_blank">wild seafood</a> was named Best Choice or Good Alternative by the Monterey Bay Aquarium Seafood Watch® Program.</p><p>Sun Basket aims to support farmers who push for sustainable water management and crop rotations, as well as ranchers and fisherman who treat the planet with respect. </p><p>Read our full <a href="https://www.ecowatch.com/sunbasket-reviews-2649520242.html" data-linked-post="2649520242" target="_blank">Sun Basket review</a> to learn more about the brand's sustainability efforts.</p><strong>Cost</strong>: Three meals each week for two people costs $71.94 plus $7.99 shipping. That's $11.99 per serving<p><br><br><a href="https://sun-basket-meal-delivery-purchase.sjv.io/c/1402679/954808/8078" target="_blank">Join Now</a></p>Purple Carrot: Best Plant-Based Option
<img lazy-loadable="true" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDc1MjUxMy9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTY3MzMzNTY2OX0.zvdPNUdYu1pjOPemFYWh1KZ7edfEvWYD3_4CN_QMP8U/img.jpg?width=980" id="9bc87" class="rm-shortcode" data-rm-shortcode-id="769107ab1740e29aa080f530755b037d" data-rm-shortcode-name="rebelmouse-image" data-width="2800" data-height="1400" />Purple Carrot
<p>According to researchers, you could cut the <a href="https://www.economist.com/graphic-detail/2019/11/15/how-much-would-giving-up-meat-help-the-environment" target="_blank">carbon footprint of your diet by 60%</a> by eating plant-based meals for two-thirds of your diet.</p><p>Now, if sustainability is about achieving a balance between human consumption and the environments we impact, plant-based is the way to go. Purple Carrot offers all <a href="https://www.ecowatch.com/plant-based-meat-fast-food-2648888749.html" target="_blank">plant-based</a> meal kits in a variety of tasty menu items. There's even a black bean burger if you want to prepare the vegan-skeptic member of your family a familiar plate. </p><p>Purple Carrot meal kits, in many ways, support the idea that many small, smart choices can add up to a big impact. </p><p><strong data-redactor-tag="strong">Cost</strong>: Purple Carrot costs $11.99 per serving for two people and $9.99 per serving for the four-plate plan. With introductory discounts, the first week costs $50 to $60. </p>Green Chef: Best for Keto and Paleo Shoppers
<img lazy-loadable="true" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDc1MjU0NS9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTY1OTg4NDE2Nn0.VYYj6q9TDKOPaLib6vC04_pqJFTl3pPwlWuhc85pF4k/img.jpg?width=980" id="4ce26" class="rm-shortcode" data-rm-shortcode-id="33a986a6a8296eee9702e82eff47a06c" data-rm-shortcode-name="rebelmouse-image" data-width="641" data-height="300" />Green Chef
<p>Green Chef is a certified organic company with meal kit plans that include <a href="https://www.ecowatch.com/keto-report-ketogenic-diet-2640662624.html" target="_blank">keto</a>, paleo, and plant-based options. You can schedule a weekly delivery or stagger deliveries during the month, depending on your personal needs or how often you choose to cook. Green Chef has a wide variety of recipe options, and according to its website, it <span style="background-color: initial;">"offsets 100% of its direct carbon emissions and <a href="https://www.ecowatch.com/us-plastics-pact-recycling-2647098576.html" target="_blank">plastic packaging</a>" through its sustainability efforts.</span></p><p><strong>Cost</strong>: Price is based on the plan chosen, but costs are generally $11.49 per meal for the Keto + Paleo option, $10.49 per meal for the Balanced Living option, and $10.49 per meal for the Plant-Powered option. Shipping and handling costs are additional.</p>Freshly: Best "No Cooking" Option
<img lazy-loadable="true" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDc1MjU1Mi9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTYzNDEwNzI3Nn0.L3XUMO4-3dyj_cI0cMihqvoP7Ig7x8D-Z5vg4TsGWlo/img.jpg?width=980" id="89b90" class="rm-shortcode" data-rm-shortcode-id="64389578a3b41467c0759bf0d60eb993" data-rm-shortcode-name="rebelmouse-image" data-width="1160" data-height="773" />Freshly
<p>Freshly is the only service we came across that offered corporate options. We liked the idea of a cost-efficient way to serve a large group a healthy meal. Freshly boxes in the office fridge would be a nice reprieve from the typical mid-day exodus to the nearest quick food option. All Freshly meals come in recyclable packaging and the single portions mean <a href="https://www.ecowatch.com/food-waste-people-in-need-2649698860.html" target="_blank">less food going to waste</a> during preparation.</p><p>Freshly meals are also ideal for those who don't have the time or space to prepare meals from a kit. They come in microwavable containers and only take three minutes to heat up.</p><p><strong>Cost</strong>: Individual meals are $8.99 to $12.50 per serving with free shipping.</p>Every Plate: Best Value for Meal Kit Beginners
<img lazy-loadable="true" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDc1MjU1NS9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTY3NDYzMjE5NX0.Yjpg-pt4OWBNMeZsKiJ806In0HfM7ZKLfnKu6R66cgU/img.jpg?width=980" id="c2995" class="rm-shortcode" data-rm-shortcode-id="71349a43c3f798f91db591cc481f7f7f" data-rm-shortcode-name="rebelmouse-image" data-width="1500" data-height="563" />Every Plate
<p>If you're looking for <a href="https://www.ecowatch.com/organic-vs-conventional-food-ewg-2630725070.html" target="_blank">organic ingredients</a>, simple recipe cards, and a highly affordable option, Every Plate is for you. Every Plate uses less packaging than most other delivery services due to their simpler packages that contain fewer spice and sauce packets. Most Every Plate meals can be made in under 30 minutes, which makes this as close as you can come to fast and "cheap" meals with clean ingredients. </p><p><strong data-redactor-tag="strong">Cost</strong>: Weekly boxes of two or four servings for as little as $4.99 per serving.</p>From Your Site Articles
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Drinking regular green tea is a lot like boiling kale and drinking the water. You get some of the nutrients, but most of it goes in the trash. With matcha tea, on the other hand, you consume the whole tea leaves and get all the nutrients. Plus, matcha is more nutrient-dense to begin with.
<h2>What's the Difference Between Matcha and Green Tea?<br></h2><p>Matcha and green tea are both made from the leaves of the <em>Camellia sinensis</em> plant. However, there are some key differences. </p><ul class="ee-ul"><li>Matcha is ground into a fine powder, whereas with regular green tea the leaves are left whole.</li><li>Matcha plants are <a href="https://health.bastyr.edu/news/health-tips/2017/06/matcha-green-tea-quality-matters" target="_blank">kept in complete shade</a> two weeks before harvesting, whereas regular green tea plants are exposed to sunlight. </li><li>Matcha leaves are steamed after harvesting, whereas green tea leaves are not. </li><li>Matcha tea uses the whole leaf, whereas with regular green tea the stems and veins are removed. </li><li>Matcha contains higher levels of the antioxidant epigallocatechin gallate (EGCG). </li><li>Matcha contains higher concentrations of amino acids like L-theanine and L-arginine. </li><li>Matcha contains more caffeine.</li></ul><p>Plus, matcha tea powder can be added to food bars and baked goods.</p><h2>Health Benefits of Matcha vs. Green Tea </h2><p>Matcha tea and green tea <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2855614/" target="_blank">both possess the same general health benefits</a>. Each has the potential to:</p><ol class="ee-ol"><li>Relieve stress and anxiety</li><li>Support cardiovascular health</li><li>Reduce inflammation</li><li>Promote weight loss</li><li>Speed muscle recovery</li><li>Reduce the risk of type 2 diabetes</li><li>Enhance cognition</li></ol><p>According to a <a href="https://www.ncbi.nlm.nih.gov/pubmed/28056735" target="_blank">2017 meta-analysis</a>, the compounds in green tea may boost cognition in healthy individuals. The study found "reliable evidence showing that L-theanine and caffeine have clear beneficial effects on sustained attention, memory, and suppression of distraction." This may be where the subtle differences lie. Overall, matcha has higher concentrations of L-theanine and caffeine. Therefore matcha tends to exert a more powerful feeling of "alert calm."<br></p><p>If you decide to drink green tea later in the day, opt for regular green tea. The lower caffeine content should be less likely to disrupt your sleep cycle.</p><p class="shortcode-media shortcode-media-youtube">
<span style="display:block;position:relative;padding-top:56.25%;" class="rm-shortcode" data-rm-shortcode-id="09cddfb8518b6c6c98ec96fc2bec222a"><iframe type="lazy-iframe" data-runner-src="https://www.youtube.com/embed/2DCyov2kAfs?rel=0" width="100%" height="auto" frameborder="0" scrolling="no" style="position:absolute;top:0;left:0;width:100%;height:100%;"></iframe></span>
<small class="image-media media-caption" placeholder="Add Photo Caption...">A Week of Matcha 🍵 7 Ways to Enjoy</small>
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<a href="https://www.youtube.com/watch?v=2DCyov2kAfs" target="_blank">www.youtube.com</a>
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</p><p><br></p><h2>How Each Tea is Produced and Prepared</h2><p>Regular green tea is entirely sun-grown, meaning it's exposed to normal sunlight right up until the day it's harvested.</p><p>Matcha tea, on the other hand, is kept in the shade for the final 2-3 weeks before harvesting. The lack of sunlight triggers the plant to produce more chlorophyll, resulting in higher concentrations of therapeutic compounds. Shade harvesting is also responsible for the plant's distinct earthy aroma. Unlike regular green tea, matcha is steamed and then stone-ground into a fine powder. </p><p>Regular green tea is prepared by steeping the dried leaves in hot water for 30-45 seconds, then straining the liquid and removing the leaves. </p><p>Matcha tea, however, is prepared by mixing 1-2 teaspoons of matcha powder in a small amount of hot water using a traditional bamboo whisk or spoon. Once the powder is thoroughly mixed, more hot water can be added to taste.<br></p><h2>Nutritional Content of Matcha vs. Green Tea</h2><p>Although matcha and green tea both come from the same species of plant, <em>Camellia sinensis</em>, matcha has a higher concentration of therapeutic compounds. This is because the shade-harvesting practices of matcha yield higher levels of the alkaloid caffeine, the amino acid L-theanine, and the antioxidant EGCG.</p><p>According to a <a href="https://www.ncbi.nlm.nih.gov/pubmed/14518774" target="_blank">2003 study</a>, matcha contains roughly three times more EGCG than the average green tea. EGCG is thought to be responsible for several of green tea's health benefits, including reducing the risk of heart disease and <a href="https://www.remedyreview.com/health/cbd-oil-for-inflammation/" rel="noopener noreferrer" target="_blank">fighting inflammation</a>.</p><p>In a recent study published in <a href="https://europepmc.org/abstract/MED/8617188" rel="noopener noreferrer" target="_blank"><em>The European Journal of Clinical Nutrition</em></a>, researchers demonstrated that EGCG can effectively guard against oxidative damage. The L-theanine in green tea is largely responsible for green tea's calming effects. </p><p>According to a 2006 study published in <a href="https://www.ncbi.nlm.nih.gov/pubmed/17182482" rel="noopener noreferrer" target="_blank"><em>The Journal of Herbal Pharmacotherapy</em></a>, L-theanine accomplishes this by increasing levels of dopamine, serotonin, and GABA.</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><em><br></em><h2>The Best Matcha Green Tea To Buy Online</h2>
PureChimp Matcha Green Tea
<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDkzODEyMi9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTYzOTk5MTQ2N30.LFnBSXXdXDaTauZKFHzhUlTD_oWW-iASKWSOAZ1yD1k/img.jpg?width=980" id="4a026" class="rm-shortcode" data-rm-shortcode-id="d38755744f58860d3d54c04960da3f1e" data-rm-shortcode-name="rebelmouse-image" data-width="1214" data-height="1082" />Amazon
<ul><li>5% of the company's profits go to charity </li><li>Packaged in a recyclable glass jar with an aluminum lid</li><li>High-quality Japanese matcha with a less bitter taste</li></ul>
$15
Chalait Matcha (Organic Grade)
<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDkzODE1NC9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTY1NjMzMDI1OX0.PTEKQZ5q7xuQYR5t9UY2oIrnnJo5WaXO2JUsmW6X3n0/img.jpg?width=980" id="6813f" class="rm-shortcode" data-rm-shortcode-id="22157d69139a0b693561544109d0f2a0" data-rm-shortcode-name="rebelmouse-image" data-width="1204" data-height="1172" />Amazon
<ul><li>Tested annually for pesticides and heavy metals like lead</li><li>Smooth mellow flavor with hints of chocolate, leafy greens, and snow peas</li><li>Small batch product made from hand-picked leaves<span class="redactor-invisible-space"></span></li></ul>
$35
MatchaBar Ceremonial Grade Matcha
<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDkzODIwMS9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTY1NDAxNjk3MX0.gcR7gkvP8zLaPQEOWVnrt4TpghTvWAgFvI1yilOj238/img.jpg?width=980" id="4336a" class="rm-shortcode" data-rm-shortcode-id="a1ae90855a0799a95c60e38a75fc27fa" data-rm-shortcode-name="rebelmouse-image" data-width="1346" data-height="1056" /><ul><li>Highest caffeine and antioxidant levels on the market, according to the brand</li><li>Small batch product that is hand blended </li><li>Graded by a certified Chasi tea master</li></ul>
$30
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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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New U.S. dietary guidelines are a strong win for alcohol and soda industries. Kanawa_Studio / iStock / Getty Images Plus
By Sarah Reinhardt
The federal government released new U.S. dietary guidelines Tuesday after three years of preparation, and it served a strong win to both alcohol and soda industries.
<p>Rather than adopting a new recommendation for men to limit alcohol intake to one drink per day, the <a href="http://www.ecowatch.com/trump-watch/" target="_self">Trump</a> administration instead passed on science and <a href="https://www.forbes.com/sites/taranurin/2020/08/28/lawmakers-accuse-federal-agencies-of-pursuing-an-anti-alcohol-agenda-in-considering-new-drinking-recommendations/?sh=212e0e616f46" target="_blank">yielded to industry lobbying</a>, leaving the prior limit of two drinks in place. New guidance for adults and children two and older to reduce added sugar from a maximum of 10 percent to 6 percent of daily calories was also rejected.</p><p>If you can look beyond its gratuitous gifts to industry, the new guidelines provide some wins for public health, too. The <em>2020-2025 Dietary Guidelines for Americans</em> retains evidence-based guidance on fruits, vegetables, whole grains, and saturated fats, and for the first time includes dietary recommendations for infants, toddlers, and pregnant and lactating women.</p><p>Now, with the <em>Dietary Guidelines</em> on paper, another question looms large: How can federal agencies use it to make meaningful advancements in public health — particularly during a global pandemic?</p>
<h3>What's the big deal about new <em>Dietary Guidelines</em>?</h3><p>You may know the <em>Dietary Guidelines for Americans</em> from the <a href="https://www.choosemyplate.gov/eathealthy/brief-history-usda-food-guides" target="_blank" rel="noopener noreferrer">food pyramid of the early 1990s</a> — which, despite having been <a href="https://www.choosemyplate.gov/eathealthy/brief-history-usda-food-guides" target="_blank" rel="noopener noreferrer">replaced by MyPlate</a> nearly a decade ago, seems to have a stronghold on the popular imagination when it comes to our ideas about healthy eating. But the impact and reach of U.S. dietary guidelines is far greater than many people realize. In addition to being the nation's leading nutrition recommendations, the <a href="https://www.ucsusa.org/sites/default/files/attach/2019/06/delivering-on-the-dietary-guidelines-report.pdf" target="_blank" rel="noopener noreferrer"><em>Dietary Guidelines</em></a> provide the scientific basis for federal nutrition programs, including school lunch and breakfast programs, that reach millions of kids, parents, seniors, veterans, and other members of the public every day.</p><p>As <a href="https://www.congress.gov/bill/101st-congress/house-bill/1608/text" target="_blank" rel="noopener noreferrer">required by law</a>, the guidelines are updated by the U.S. Department of Agriculture (USDA) and Department of Health and Human Services (HHS) every five years to reflect the best available scientific research. This process typically starts with the selection of an <a href="https://www.dietaryguidelines.gov/work-under-way/review-science/about-advisory-committee" target="_blank" rel="noopener noreferrer">expert committee</a> that spends two years developing a rigorous scientific report on current nutrition science, and ends with agency staff and political leaders writing and publishing final guidelines. And the decisions made by agriculture secretary Sonny Perdue and HHS secretary Alex Azar about what to include — or omit — in the new guidelines will affect the health of our children and communities for years to come.</p>
<h3>How industry gets inside access to the <em>Dietary Guidelines</em></h3><p>The <em>Dietary Guidelines</em> aren't developed in a vacuum; the process is intentionally designed to be both transparent and accessible to the public, and provides opportunities to <a href="https://www.dietaryguidelines.gov/work-under-way/review-science/public-meetings" target="_blank" rel="noopener noreferrer">attend meetings</a> of the scientific committee and to <a href="https://www.dietaryguidelines.gov/work-under-way/get-involved/submit-comment" target="_blank" rel="noopener noreferrer">submit comments</a>. These opportunities are open to all individuals, academic institutions, advocacy organizations, and industry groups and associations whose input can inform and strengthen the scientific committee's work. But problems can arise when industry groups bypass this process and attempt to directly influence federal agencies or members of Congress, either through lobbying or unofficial meetings that may not be documented. During the three years preceding the release of the <em>2020-2025 Dietary Guidelines</em>, dozens of industry groups representing the interests of beer, wine, and liquor companies spent an <a href="https://www.opensecrets.org/federal-lobbying/industries/summary?cycle=2017&id=N02" target="_blank" rel="noopener noreferrer">average of $27 million per year</a> ($30.7 million in 2018, $29.3 million in 2019, and $22.2 million in 2020) lobbying members of Congress. Once formed, these cozy relationships can prompt Congress to act on behalf of companies by petitioning USDA and HHS secretaries to change or omit recommendations that industry finds unfavorable. In August 2020, 28 members of <a href="https://www.distilledspirits.org/wp-content/uploads/2020/08/DGA-House-letter-August-12.pdf" target="_blank" rel="noopener noreferrer">Congress addressed such a letter</a> to UDSA and HHS secretaries, challenging the scientific committee's findings on alcohol and mortality.</p>
<p>Meanwhile, industry groups such as the <a href="https://www.ameribev.org/about-us/" target="_blank">American Beverage Association</a>, which includes soda giants Coca-Cola, Dr Pepper, and Pepsi, pushed back against the added sugar recommendations in the scientific report, asking USDA and HHS secretaries to <a href="https://beta.regulations.gov/comment/FNS-2020-0015-24770" target="_blank">maintain current targets</a> instead. <a href="https://blog.ucsusa.org/sarah-reinhardt/new-dietary-guidelines-report-is-a-science-success-story" target="_blank">But as we wrote this summer</a>, the current limit of 10 percent prevents the average individual from meeting all requirements for a healthy diet within their target calorie range — a rationale spelled out clearly in the <a href="https://www.dietaryguidelines.gov/sites/default/files/2020-07/ScientificReport_of_the_2020DietaryGuidelinesAdvisoryCommittee_first-print.pdf" target="_blank">scientific report</a>. The science is also clear that reducing added sugar intake across the U.S. population would yield significant public health rewards. Our 2019 report, <a href="https://www.ucsusa.org/sites/default/files/attach/2019/06/delivering-on-the-dietary-guidelines-report.pdf" target="_blank"><em>Delivering on the Dietary Guidelines</em></a>, found that drinking just one fewer sugar-sweetened beverage per day could avert nearly 19,000 deaths from type 2 diabetes and decrease medical costs by $16 billion annually among U.S. adults.</p><p>Though industry influence is the exception, not the rule, this isn't the first time that Congress has interfered with the <em>Dietary Guidelines</em>. For example, when the scientific committee behind the <em>2015-2020 Dietary Guidelines </em>was charged with reviewing evidence on <a href="https://ucsusa.org/sites/default/files/2020-02/in-support-of-sustainable-eating_0.pdf" target="_blank">diets, sustainability, and food security,</a> its findings were met with <a href="https://www.politico.com/story/2016/01/2015-dietary-guidelines-217438" target="_blank" rel="noopener noreferrer">strong opposition from meat industry groups</a>, including the <a href="https://www.meatinstitute.org/index.php?ht=display/ReleaseDetails/i/111303" target="_blank" rel="noopener noreferrer">North American Meat Institute</a> (NAMI). As <a href="https://www.politico.com/story/2016/01/2015-dietary-guidelines-217438" target="_blank" rel="noopener noreferrer">reported by POLITICO</a>, NAMI spent more than $220,000 lobbying members of Congress in the first three quarters of 2015 on issues including the <em>Dietary Guidelines</em>, while the National Cattlemen's Beef Association spent $112,000 and the National Pork Producers Council spent $780,000. Under political pressure from Congress, USDA and HHS secretaries ultimately omitted the committee's findings on this topic and <a href="https://www.usda.gov/media/blog/2015/10/06/2015-dietary-guidelines-giving-you-tools-you-need-make-healthy-choices" target="_blank" rel="noopener noreferrer">declared sustainability outside the scope</a> of U.S. dietary guidance.</p>
<h3>For core dietary advice, it's much of the same</h3><p>The biggest update to the <em>2020-2025 Dietary Guidelines</em> is the all-new dietary recommendations for infants, toddlers under two, and pregnant and lactating women. Key recommendations for infants include exclusive human milk for the first six months, with iron-fortified formula as an acceptable substitute when milk is unavailable, and the introduction of complementary foods thereafter.</p><p>But core dietary recommendations for the general population have largely remained the same. Despite sensational headlines and nutrition trends du jour, most of what we know about a healthy diet has actually remained fairly consistent over time: we're healthiest when we eat a diversity of plant-based foods, including fruits, vegetables, and whole grains; consume lean sources of protein, including poultry, seafood, and <a href="https://blog.ucsusa.org/sarah-reinhardt/on-valentines-day-a-love-letter-to-legumes" target="_blank">legumes</a> (think beans, peas, and lentils); and limit solid fats and sodium, in addition to added sugars. And though the new edition does not drastically depart from a longstanding tendency to skirt the health risks of red and processed meat, the new edition does newly (if subtly) suggest replacing some "processed or high-fat meats" with beans, peas, lentils, or seafood. Meanwhile, neither the scientific report nor the final guidelines addressed the potential health consequences of <a href="http://www.fao.org/3/ca5644en/ca5644en.pdf" target="_blank">ultra-processed foods</a>, which are increasingly the focus of diet and health research and have been acknowledged in <a href="https://www.paho.org/hq/index.php?option=com_content&view=article&id=11564:dietary-guidelines-brazilian-population&Itemid=4256&lang=en#:~:text=Brazil's%20latest%20food%2Dbased%20dietary,and%20avoiding%20ultra%2Dprocessed%20foods" target="_blank">international dietary guidance</a>.</p>
<h3>New <em>Dietary Guidelines</em> must provide a pathway to sustainability and health equity</h3><p>Five years ago, the <em>2015-2020 Dietary Guidelines for Americans</em> described the myriad social, cultural, and economic factors that can influence dietary choices, and offered evidence-based strategies for health professionals and policymakers. Much of this information was notably absent from the <em>2020-2025 Dietary Guidelines</em> released today, which named key federal nutrition programs such as the Supplemental Nutrition Assistance Program (SNAP), but otherwise seemed to place a much greater focus on individual choices than the external factors that constrain those choices.</p><p>Of course, even when these factors are explicitly addressed, they are only useful if the federal government has the will and the means to act on them.</p><p>Historically, there has been very little investment in implementing dietary guidance. Following the release of each new edition of the <em>Dietary Guidelines</em>, the USDA works to develop evidence-based educational tools and resources (like MyPlate and its predecessor, the food pyramid) to reflect current recommendations, but the buck often stops there. Because while the guidelines are supposed to serve as the backbone for federal nutrition programs, the government lacks a mechanism — and perhaps more importantly, funding — to make sure this happens and to ensure that <a href="https://civileats.com/2020/07/28/should-the-dietary-guidelines-help-fight-systemic-racism/" target="_blank" rel="noopener noreferrer">dietary guidance is reaching communities</a> who need it most. Furthermore, USDA educational materials and resources are largely limited to dietary patterns that do not reflect the broad cultural and culinary diversity in the United States. All of this means that the <em>Dietary Guidelines</em> remain inaccessible to many populations, including many immigrant communities and people of color impacted by systemic racism and other forms of oppression.</p>
<p>Thousands of <a href="https://beta.regulations.gov/docket/FNS-2020-0015" target="_blank" rel="noopener noreferrer">individuals who weighed in</a> on the <em>Dietary Guidelines</em> process are also watching to see how the USDA and HHS will handle the issue of sustainability. Although sustainability was excluded from the initial <a href="https://www.dietaryguidelines.gov/work-under-way/review-science/topics-and-questions-under-review" target="_blank" rel="noopener noreferrer">list of research questions</a> provided to the scientific committee — effectively barring a review of current <a href="https://blog.ucsusa.org/sarah-reinhardt/is-the-us-ready-for-sustainable-dietary-guidelines-new-research-makes-a-compelling-case" target="_blank" rel="noopener noreferrer">evidence on sustainable diets</a> — sustainability was highlighted in the scientific report anyway. The committee encouraged federal agencies to "support efforts to consider the <em>Dietary Guidelines</em> in relation to sustainability of the food system," and further noted that "the achievability and maintenance of healthy food and beverage intakes is dependent on a complex number of factors that influence food access, availability, and cost. Long-term maintenance of healthy intakes requires long-term support of associated food systems." Though the word itself doesn't receive a mention in the 164-page document, sustainability will continue to be a key issue the USDA will be expected to confront in its implementation of dietary guidance.</p><p>These considerations are particularly important against the backdrop of the public health crisis caused by COVID-19, which has produced <a href="https://ajph.aphapublications.org/doi/10.2105/AJPH.2020.305953" target="_blank">sharp increases in food insecurity</a> for families nationwide and underscored the <a href="https://www.cdc.gov/coronavirus/2019-ncov/need-extra-precautions/people-with-medical-conditions.html" target="_blank">threats posed by widespread chronic disease</a>. But they will continue to provide critical context for dietary guidance after this pandemic passes, and have the potential to leave us <a href="https://blog.ucsusa.org/sarah-reinhardt/investing-in-dietary-guidelines-will-leave-us-better-prepared-for-the-next-pandemic" target="_blank">better prepared in the face of the next crisis</a>, be it a viral outbreak or a climate-related natural disaster. Though Biden's USDA will have plenty on its plate (so to speak), putting our national nutrition guidance to good use — and restoring public faith in the process — should be a top priority to protect public health for generations to come.</p>
<p><em>Reposted with permission from <a href="https://blog.ucsusa.org/sarah-reinhardt/new-dietary-guidelines-cater-to-alcohol-and-soda-industries" target="_blank">Union of Concerned Scientists</a>.</em></p>From Your Site Articles
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Sustainably farmed seaweed could help meet growing demand for plant-based food and environmentally friendly packaging. Malorny / Getty Images
By Karen Scofield Seal
Demand for plant-based food and nutrition is growing. According to recent retail sales data, grocery sales of plant-based foods in place of animal products grew 29% in the U.S. to $5 billion between 2017 and 2019.
<p>Sustainably farmed seaweed could help meet this need, while also providing compostable, marine-safe packaging. UK-based biotech start-up <a href="https://www.oceanium.co.uk/" target="_blank" rel="noopener noreferrer">Oceanium</a> has developed innovative, "green and clean" biorefinery technology to make both these things possible.</p><p>With grant funding from Innovate UK and seed investment from Sky Ocean Ventures and Katapult Ocean (the latter two being ocean impact VCs), is focusing on scaling up their high-tech, innovative biorefinery and product development to find out more about the start-up's history, development and plans for the future. We spoke to Oceanium's Karen Scofield to find out more about the start-up's history, development and plans for the future.</p>
<img lazy-loadable="true" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNTA0NjkxMC9vcmlnaW4ucG5nIiwiZXhwaXJlc19hdCI6MTYxMjg1MjEwNX0.u9tislBLkqY0FEdhtx8HlLTlBwv7sOlJCBSw8I3JYgk/img.png?width=980" id="10281" class="rm-shortcode" data-rm-shortcode-id="cd7f42e6df46b7ebaebfcb3531469c3c" data-rm-shortcode-name="rebelmouse-image" data-width="1702" data-height="820" />
How Oceanium's technology works. Oceanium
<h2>How Did Oceanium Come About?</h2><p>I met my Co-Founder and our CTO, Dr Charlie Bavington, PhD in May 2018. My background is in partnership and business development, brand-building and marketing. I've worked with (RED), Comic Relief and also run my own successful e-commerce business. After completing a postgraduate certificate at the University of Cambridge Institute for Sustainable Leadership, I conducted extensive research on what type of business I could start that would have the most impact and that's when I discovered seaweed. Ever since then, I have been passionate about sharing its environmental and societal benefits.</p><p>Charlie is a brilliant biochemist who has been developing and commercializing marine-based products for the past 20 years. He was the Founder of the successful biotech company, GlycoMar, and has extensive experience developing marine-based products for commercial use. He currently has five patents to his name and is about to file two more for Oceanium bio-packaging. I shared my vision of making packaging from seaweed with Charlie, who confirmed that this was possible but that there was also an opportunity to capitalize on all the food and nutritional ingredients in seaweed too. Charlie and I co-founded Oceanium in June 2018, and have been moving forward swiftly ever since.</p><h2>How Is Oceanium Contributing to the Low-Carbon Economy?</h2><p>Oceanium's impact mission is to enable the emerging sustainable seaweed farming industry by creating demand for farmed seaweed. Sustainable seaweed farming helps to mitigate climate change via carbon and nitrogen absorption. According to the World Bank, seaweed can absorb 47kg of carbon per wet tonne which equates to approximately one tonne of carbon per hectare annually.</p>
<img lazy-loadable="true" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNTA0NjkwNi9vcmlnaW4ucG5nIiwiZXhwaXJlc19hdCI6MTYyNjIwNTQyMH0.yq1pwGfSMACWwAo5yCwAV8Cn72NYdpTJVVR_c71Kwho/img.png?width=980" id="c301c" class="rm-shortcode" data-rm-shortcode-id="704a4376a6633d40a91f33a3709a43e1" data-rm-shortcode-name="rebelmouse-image" data-width="1706" data-height="1280" />
Seaweed farming in Oban, Scotland. Oceanium
<p>Of course, some of that carbon will go back into the system. So we are conducting life-cycle analysis on our process and products so we may improve efficiencies but also to measure and report our impact as we grow and go to market. We are liaising with organizations like Seaweed for Europe and the UN Global Compact Seaweed Manifesto to help quantify this carbon absorption and to ensure this exciting new industry grows in a sustainable and managed fashion.</p><p>Seaweed farms protect the seabed from commercial fishing and other harmful practices and create a marine sanctuary for sea life. Seaweed farming also has other immensely positive environmental impacts, as it does not require cleared land, freshwater, insecticide or fertilizer. Our seaweed-based materials can replace resource-intensive food and feedstocks which often contribute to deforestation. In addition, seaweed farms encourage responsible coastal management and create marine protected areas for sealife.</p><h2>What About the Economic and Societal Impact of Your Business?</h2><p>Seaweed as a food source will help ensure food security. It's incredibly nutritious and full of vitamins, minerals and protein-essential micronutrients, particularly antioxidants.</p><p><a href="http://www.fao.org/fileadmin/templates/wsfs/docs/expert_paper/How_to_Feed_the_World_in_2050.pdf" target="_blank">The world will require 50–70% more food by 2050 and with increasing drought conditions and decreasing soil quality</a>, seaweed provides a sustainable solution to this challenge.</p><p>Seaweed can help close the "protein gap" in the more immediate term: <a href="https://www.europabio.org/sites/default/files/EU_protein_GAP_WCover.pdf" target="_blank" rel="noopener noreferrer">Europe currently imports 70% of its protein</a> but Oceanium plans to process and sell its outputs on a regional basis to reduce transport miles of our products. We aim to contribute towards economic development and job creation in coastal communities by supporting small-scale farmers when purchasing seaweed, promoting best practice farming techniques and helping enable the nascent sustainable seaweed farming industry in the UK, EU and in the developing world.</p>
<img lazy-loadable="true" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNTA0NjkxMy9vcmlnaW4ucG5nIiwiZXhwaXJlc19hdCI6MTY3NDEyMjg3M30.VpXAdO3eWzCvGV4siC0LbArpKoTuQmtVLJEZ5JDJKfM/img.png?width=980" id="fc1d4" class="rm-shortcode" data-rm-shortcode-id="c058d2806f2795959cce4675f6c1bdf6" data-rm-shortcode-name="rebelmouse-image" data-width="1696" data-height="1136" />
A pilot trial of Oceanium's proprietary biorefinery process. Oceanium
<h2>What Has Been the Impact of COVID-19 on Oceanium?</h2><p>Oceanium has continued to move forward despite the pandemic. At a start-up there is always plenty to do and we've been working on developing relationships across the value chain, researching and analyzing new opportunities, and conducting research. Interestingly, our nutraceutical product, Fucoidan, has proven to be an effective <a href="https://www.oceanium.co.uk/post/fucoidan-can-help-fight-covid-19" target="_blank" rel="noopener noreferrer">COVID-19 antiviral</a> in vitro and we are watching this research closely.</p><h2>What's Next on the Horizon?</h2><p>Oceanium continues to progress with research and development for our food ingredients (protein and fiber), nutraceuticals (Fucoidan, Beta glucan) and circular life-cycle bio packaging materials (film and board).</p><p>We have also begun work on two new Innovate UK grants. The first is focused on further development of the bio-packaging materials; the second looks at maximizing efficiencies across all aspects of the production process, from the seaweed farm to final product development.</p>
<img lazy-loadable="true" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNTA0NjkyNS9vcmlnaW4ucG5nIiwiZXhwaXJlc19hdCI6MTYzMDkwNTQzMX0.W00nTcBP0c9GSB1mAsWnDeb4C1ASC2jQ7MW4G84712Q/img.png?width=980" id="c075c" class="rm-shortcode" data-rm-shortcode-id="92e7b8f7b111fd396f286d0a7730f165" data-rm-shortcode-name="rebelmouse-image" data-width="1698" data-height="1134" />
<p><em>Reposted with permission from <a href="https://www.weforum.org/agenda/2020/12/the-start-up-that-believes-seaweed-can-change-the-world/" target="_blank">World Economic Forum.</a></em></p>Oceanium research associate Andre Rastica at work. Oceanium
<p>We are scaling our innovative biorefinery process – we processed approximately 8 tonnes of wet seaweed in December and have plans for 45 tonnes in 2021.</p><p>Meanwhile, we are continuing to build relationships with seaweed farmers in the UK, EU and North America. We are also fundraising for further R&D, patent applications and undergoing regulatory processes as we prepare to launch products in 2021. We are well on our way to "Kelp the World"!</p><h2>What Resources or Assistance Do You Need to Achieve Your Ambitions That You Currently Don't Have? Is There Any Assistance That the Uplink Community Could Offer?</h2><p>Definitely. Our nutraceutical products will go to market next year and we are looking for commercial or business development experts in the nutrition and cosmetics space. Importantly, we are also fundraising so always keen to connect with funders and investors!</p>From Your Site Articles
- Seaweed Could Revolutionize How We Power Our Devices ... ›
- Underwater Vertical Seaweed Farm Restores Our Oceans While ... ›
- How Seaweed Can Feed the World - EcoWatch ›
- Vitamin K: A Little-Known But Noteworthy Nutrient - EcoWatch ›
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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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