This article is for informational purposes only. The current coronavirus outbreak is an ongoing event and certain details may change as new information comes to light. Overall, the best preventive measures you can take against COVID-19 are basic standard precautions, including social distancing, hand washing, and avoiding touching your face.

Does Licorice Have a Role in the COVID-19 Pandemic?

Licorice, or liquorice, refers to the root of the Glycyrrhiza glabra plant which is often used for its sweet flavor.

This plant root is also used in many traditional herbal medicines, where it is believed to help with digestive issues, cough, menopausal symptoms, and infections [R].

According to research, there may be some validity to these claims as researchers have found that the active compounds inside licorice may have antiviral properties [R].

Make no mistake, there is no evidence that licorice can help prevent or treat the ongoing outbreak of COVID-19.

However, studies do show that licorice may have antiviral activity against viruses that are closely related to the new coronavirus, which makes it an interesting candidate for future research [R].

This article will focus on the link between licorice and the immune system. Check out this article for a more comprehensive look at licorice.

How Does Licorice Help the Immune System?

One of the main active compounds inside licorice is glycyrrhizin, which has a variety of effects in the body, including antiviral properties [R].

According to research, glycyrrhizin may help fight infections through several mechanisms, including [R]:

• Interfering with the ability of viruses to release from infected cells
• Inhibiting virus gene expression
• Activating the development of T-cells

Licorice contains many other biologically active compounds that may also have antimicrobial properties, such as licochalcone A, liquiritigenin, and glabridin [R].

Glycyrrhizin Toxicity

While glycyrrhizin is responsible for many of the antiviral effects of licorice, this compound is also associated with several side effects and safety concerns.

Consuming large amounts of licorice or long term use can cause high blood pressure and low potassium levels, which can result in heart and muscle issues [R].

There’s also some evidence that consuming licorice root during pregnancy may lead to developmental issues in children

The post Can Licorice Help Fight Coronavirus (COVID-19)? appeared first on SelfHacked.

This article is for informational purposes only. The current coronavirus outbreak is an ongoing event, and details may change as new information comes to light. No adequate or FDA-approved products are yet available to treat or prevent COVID-19 infection.

Immune-Stimulating Effects of Maitake

In 18 patients with suppressed bone marrow, maitake extract enhanced the production and activity of neutrophils and monocytes, thus improving their immune response [R].

In 34 older breast cancer patients, post-treatment supplementation with a maitake extract boosted some immunity parameters but suppressed others. The authors called for further research on maitake’s immune-modulating effects [R].

Studies in animals and test tubes indicate the potential of maitake polysaccharides to stimulate the bone marrow and increase the activity of white blood cells. A combination with another medicinal mushroom, shiitake, may be even more potent [R, R, R].

The D-fraction (beta-glucan) is primarily responsible for the observed immune-boosting activities [R].

However, it’s untested whether maitake would be able to support the response against respiratory infections, such as the one caused by COVID-19.

Antiviral Effects of Maitake

Maitake mushroom extract stimulated macrophages to produce antiviral cytokines such as TNF-α, which inhibited the growth of the influenza virus in infected kidney cells [R].

A maitake polysaccharide inhibited the replication of enterovirus 71 in a cell-based study [R].

In another study in cells, a maitake extract (D-fraction) inhibited hepatitis B virus replication and enhanced the antiviral effect of interferon-alpha2b [R].

A protein isolated from maitake mushroom inhibited the replication of herpes simplex virus 1 in cells and improved the symptoms in mice [R].

Maitake & COVID-19 Risk Factors

According to preliminary data, patients with hypertension (high blood pressure) and diabetes may be at risk of more severe COVID-19 infections [R].

Maitake extracts (SX- and D-fraction) reduced hypertension and inflammation and improved metabolic health in multiple animal studies [R, R, R, R].

They likely work by inhibiting the renin-angiotensin system (RAS). In theory, this may increase the expression of ACE2 receptors and worsen COVID-19 infection, but it’s too early for conclusions [R, R

The post Can Maitake Mushrooms Help With Coronavirus (COVID-19)? appeared first on SelfHacked.

What are Maitake Mushrooms?

Synonyms: Champignon Maitake, Dancing Mushroom, King Of Mushrooms

The King of Mushrooms

Maitake or Grifola frondosa is an edible mushroom from East Asia, now widely cultivated around the world for its nutritional and medicinal values. In the wild, it forms huge clusters at the tree base during the autumn months. Impressive size has earned it the nickname: “the king of mushrooms” [R].

This mushroom has recently gained popularity in the west for its health and vitality-promoting effects. People from Japan and China have used it for centuries in their cuisine and traditional medicine.

Did you know? In Japanese, “maitake” means dancing mushroom. Legend says that people would dance with joy upon finding this mushroom in the wild, knowing about its healing properties.

Traditional and Modern Uses

Ancient medical scripts from the east mention maitake as a powerful remedy to protect the lungs and liver and boost “qi” or life force. Traditional Chinese medicine uses this mushroom as an adaptogen — a tonic that balances the entire body and improves stress resilience [R, R].

In modern medicine, people mostly use maitake to enhance immunity, combat diabetes, and support cancer treatment [R].

This post reviews the scientific evidence to determine the potential uses & benefits of maitake, while pointing out significant drawbacks and limitations.

Snapshot

Proponents:

• Stimulates the immune response
• May improve metabolic health
• May have anti-cancer effects
• May induce ovulation

Skeptics:

• Limited clinical evidence
• May cause allergic reactions
• Unknown safety for pregnant and nursing women

Active Components & Mechanism of Action

The primary active ingredients in the fruit body are beta-glucans, polysaccharides with versatile health benefits. In maitake, they are fused with protein to form specific glycoproteins: D-fraction and SX-fraction. This mushroom is rich in other metabolites and healthy fiber, too [R].

A decent amount of research backs up the uses of maitake D-fraction. Japanese scientists took a step further and purified a so-called MD-fraction, which supposedly offers therapeutic advantages [R].

Beta-glucans and other polysaccharides from maitake can [R, R, R, R]:

• Boost the immune response
• Reduce oxidative stress
• Inhibit cancers cells

The post Surprising Maitake Mushrooms Benefits + Dosage & Safety appeared first on SelfHacked.

This post is for informational purposes only. The current coronavirus outbreak is an ongoing event, and details may change as new information comes to light. No effective or FDA-approved products are yet available to treat or prevent COVID-19 infection.

Shiitake Mushrooms and Immunity

Shiitake is an edible mushroom from East Asia, praised for its nutritional and healing properties. It’s one of the pearls of traditional Chinese medicine. Folks mostly take it to boost immunity, longevity, circulation, and liver health [R, R].

For ages, people have used medicinal mushrooms to enhance the immune response. Shiitake contains lentinan and other beta-glucans that support our defense mechanisms [R, R].

In a study of 52 volunteers, consuming 5 or 10g of shiitake (L. edodes) [R]:

• Enhanced the activity of white blood cells
• Improved gut immunity
• Reduced inflammation (CRP levels)

Research on mice has confirmed the potential of shiitake mushrooms to support gut health and reverse age-related decline in the immune response [R, R].

Besides beta-glucans, they are rich in other types of fiber that act as prebiotics and nurture our gut microbiome [R, R].

Shiitake provides zinc and copper, the two minerals crucial for robust immunity [R, R].

Antiviral Effects of Shiitake

Scientists haven’t yet tested shiitake mushrooms against the new coronavirus (SARS-CoV-2 or COVID-19). A standardized mixture of polysaccharides from shiitake mushroom (AHCC) activated immune cells in humans and animals with viral infections such as [R]:

• Influenza B (in humans) [R]
• Hepatitis C (in humans) [R]
• Human Papillomavirus (in humans and mice) [R]
• Influenza A (H1N1) (in mice) [R, R]
• Avian influenza virus (H5N1, in mice) [R]
• West Nile encephalitis (in mice) [R]

Another shiitake extract (Lentinus edodes mycelia or LEM) reduced the growth of the influenza A virus and increased survival rates in infected mice [R].

Influenza viruses cause flu, which can have similar respiratory complications as COVID-19 infection. However, the effects observed on these strains don’t imply the therapeutic potential of

The post Can Shiitake Mushrooms Protect You from Coronavirus? appeared first on SelfHacked.

Does Cordyceps Have a Role in the COVID-19 Pandemic?

This article is for informational purposes only. The current coronavirus outbreak is an ongoing event and certain details may change as new information comes to light. No effective or FDA-approved products are currently available for the treatment of the new coronavirus (also known as SARS-CoV-2 or 2019-nCoV), although research is still ongoing. For now, the best preventive measures you can take against COVID-19 are standard precautions, including social distancing, hand washing, and avoiding touching your face.

During these uncertain times, many people are looking to alternative medicines to possibly treat or protect against the new coronavirus.

One such example is cordyceps, a group of fungi commonly used in traditional Chinese medicine.

Earlier studies do suggest that cordyceps may boost immune function and protect the lungs, but this is primarily based on animal research and the results are far from conclusive [R, R, R].

However, there is no evidence that cordyceps supplements or products can prevent or treat the new coronavirus.

What is Cordyceps?

Cordyceps is the name for a group (genus) of fungi, all of which are parasites of various insects or other fungi.

Tinctures and teas from the fungus are used in traditional Chinese medicine for a variety of ailments [R].

When referring to cordyceps, there are mainly two species which are used and researched — C. sinensis and C. militaris [R].

Check out our cordyceps article for more information.

How Does Cordyceps Affect the Immune System?

According to research, cordyceps can influence the immune system in two main ways [R].

On the one hand, cordyceps may be able to stimulate the immune system through several processes, such as [R]:

• Increasing the activity of macrophages, a type of white blood cell
• Increasing the activity of natural killer cells
• Stimulating T-cells
• Increasing the numbers of CD4+ and CD8+ cells
• Increasing the production of IFN-γ

On the other hand, cordyceps may also suppress immune system activity. Although this may seem contradictory, this suppression can have beneficial anti-inflammatory effects, including [R]:

• Inhibition of NF-κB
• Inhibition of TNF-α and IL-β

The post Can Cordyceps Help With Coronavirus? appeared first on SelfHacked.

What are Shiitake Mushrooms?

Synonyms: sawtooth oak mushroom, black forest mushroom, oakwood mushroom, golden oak mushroom.

Asia’s Tasty Superfood

Chinese and Japanese people have praised this tasty “superfood” for ages, both as a culinary ingredient and a traditional remedy. They still have the biggest share in worldwide production, but more and more growers in the US produce shiitake [R].

Shiitake is the second most popular edible mushroom in the world, available in various forms as a food or supplement.

Did you know? The US authorities didn’t allow the cultivation of shiitake mushrooms before the 80s. Supposedly, they feared that the mushrooms would “escape” into wild forests and harm the trees.

Traditional & Modern Uses

Shiitake is one of the pearls of traditional Chinese medicine. Other eastern countries, such as Japan, Korea, and Russa, have also used it as a natural remedy for ages. Folks mostly take it to boost immunity, longevity, circulation, and liver health [R].

This mushroom is popular in modern medicine, alike. Scientists are researching its potential to combat HIV/AIDS, heart disease, cancer, chronic infections, and more. People also use it as a mouth rinse to maintain oral health [R, R].

What does the available evidence say about the traditional & modern uses of shiitake? How should we take it, and is it safe for everyone? Let’s find out.

Snapshot

PROPONENTS:

• Boost immunity
• May support heart health
• May improve oral health
• May support cancer treatment
• Have antimicrobial effects

SKEPTICS:

• Not well researched in humans
• May cause skin irritation
• May interact with immunosuppressants
• Supplements have unknown potency and purity

Active Compounds

Shiitake mushrooms are rich in bioactive compounds such as polysaccharides, sterols, and terpenoids. They stimulate the immune response, have antioxidant and anti-inflammatory effects, and more. The amount of these compounds depends on the growth and storage conditions [R].

Lentinan is a type of beta-glucan with immune-boosting, anti-cancer, and anti-microbial properties. Ergothioneine, a sulfurous amino acid, combats inflammation and oxidative stress [R, R, R, R].

Spores (mycelia) of shiitake mushrooms are rich in anti-inflammatory molecules that protect the liver [R].

Shiitake Mushrooms Nutrition & Calories

The post 4 Shiitake Mushrooms Benefits + Nutrition & Side Effects appeared first on SelfHacked.

This article is for informational purposes only. The current coronavirus outbreak is an ongoing event and certain details may change as new information comes to light.

Is Garlic Important Amid the COVID-19 Pandemic?

Eating garlic is healthy. This is especially true for raw garlic, which is higher in active compounds and nutrients. However, there’s no evidence that garlic can prevent or treat the new coronavirus.

The WHO (World Health Organization) also says that garlic is “a healthy food that may have some antimicrobial properties” but “there’s no evidence that eating garlic has protected people from the new coronavirus” [R].

Remember that the best preventive measures you can take against the new coronavirus are to stay at home, wash your hands frequently, and avoid touching your face.

Despite some far-fetched claims you may have seen in your social media feed, garlic has never been tested against the new coronavirus. Therefore, we can only review studies that investigated various garlic preparations on similar coronaviruses in this post.

We’ll also take a look at whether garlic has an effect on viruses that cause the common cold, flu, and respiratory infections.

Lastly, limited studies suggest that garlic may strengthen the immune response, reduce inflammation, and help prevent heart disease and diabetes (along with lifestyle changes). We’ll talk a bit about how that might be relevant amid the current pandemic.

All in all, there is a solid amount of small-scale, low-quality research on garlic. But proper clinical trials are lacking and many purported benefits of garlic remain unproven [R].

Based on its overall effects, the only role garlic may play amid the COVID-19 pandemic is promoting general health.

Garlic as a Natural Antiviral

Activity Against Coronaviruses

Infectious bronchitis virus is a coronavirus that infects birds. Garlic extract reduced its replication in chicken embryos in one experiment [R].

This study doesn’t provide us with much, though. The tested strain is different from the new coronavirus. It’s also impossible to translate findings on chickens to humans. Let’s hope future research on garlic and coronaviruses gives us more clues.

Tests On Other Viruses

In test tubes, garlic extract was active against viruses that cause [R, R]:

• Cold sores (herpes simplex virus type 1)
• Genital herpes (herpes simplex virus type 2)
• Respiratory infections (parainfluenza virus type 3)
• Colds (human rhinovirus type 2),
• The

The post Can Garlic Fight Coronavirus (COVID-19)? appeared first on SelfHacked.

Vitamin C Deficiency

Symptoms

Early indications of Vitamin C deficiency are fatigue, malaise, depression, and they may manifest as a reduced desire to be physically active [R].

Scurvy (pathological Vitamin C deficiency) leads to blood vessel fragility resulting in hemorrhage, as well as connective tissue damage due to failure in collagen production, often leading to loss of teeth and tendon rupture. At worse, scurvy can lead to death [R, R].

Other signs and symptoms of severe vitamin C deficiency include [R]:

• Poor wound healing
• Fatigue
• Weight loss
• Gum inflammation and bleeding
• Petechiae (tiny purple, red, or brown spots on the skin), ecchymosis (a type of bruise), and purpura (purple-colored spots on the skin)
• Joint pain
• Dry eyes and dry mouth
• Corkscrew hair

Clinical scurvy can be avoided by intaking as little as 10 mg of Vitamin C per day. Scurvy is extremely rare in developed countries [R].

However, mild Vitamin C depletion has been observed in 10-30 % of the presumed healthy population [R, R].

Causes

Causes shown here are commonly associated with vitamin C deficiency. Work with your doctor or other health care professional for an accurate diagnosis.

One of the major causes of low vitamin C levels is eating a poor diet lacking in fresh fruits and vegetables. This is commonly seen in:

• Low-income individuals [R]
• Elderly individuals who eat a tea-and-toast diet [R]
• Alcoholics and drug users [R]
• People who follow fad diets [R]
• Anorexics [R]
• People with mental illness [R]

People with malabsorption issues caused by certain gut conditions (i.e., Crohn’s disease, celiac disease) are also at risk for vitamin C deficiency [R].

Low vitamin C levels can also be caused by:

• Heavy metal toxicity [R]
• Viral illnesses [R]
• Overactive thyroid gland (hyperthyroidism) [R]
• Kidney disease/failure [R]
• Cancer [R]

Certain drugs can lower vitamin C levels:

The post 29+ Foods High in Vitamin C & Deficiency Symptoms appeared first on SelfHacked.

What is Saffron Tea?

Overview

Saffron, also known as Za’faran, is a spice collected from the Crocus sativus plant. Alluding to its yellow color and high cost, saffron is often referred to as the “Golden Spice.” It has been used as a seasoning in food and as a coloring agent for over 4 millennia [R].

The Crocus sativus flower consists of thread-like, crimson-colored structures known as stigmas. The stigmas are collected and dried, resulting in the saffron spice [R].

The popularity of saffron has spread from the Middle East across the globe. Some people stick to using saffron as a culinary spice, while others opt-in for supplements.

But a handful of people want to enjoy the refreshing and strong taste of carefully prepared saffron tea. This article is for you!

Saffron tea is an infusion made with the saffron spice (dried saffron stigmas) and boiling water. Various herbs are also usually added to balance its taste, along with honey, coconut milk, or whatever suits your taste buds. As long as you get real saffron, you can’t go wrong.

So let’s take a look at what saffron tea might be good for, how to make sure you’re getting high-quality saffron (instead of a cheaper plant substitute like safflower or cornsilk), and how to prepare delicious saffron tea!

Traditional and Modern Uses

Historically, saffron was used in traditional medicine  as a remedy for a variety of ailments including:

• Asthma
• Cramps
• Stress
• Congestion

Similarly, saffron was often included in various preparations used for pain relief [R].

In modern medicine, saffron has gained popularity for its wide range of therapeutic applications, including but not limited to [R, R]:

• Boosting low mood
• Anxiety relief
• Treatment of premenstrual syndrome (PMS)
• Insulin resistance
• Diabetes
• Neurodegenerative disorders
• Learning disabilities

However, only a few high-quality, large-scale clinical trials of saffron have been carried out. Most of its modern uses still lack proper evidence.

The chemical signature of saffron is complex: scientists have discovered over 150 compounds in this spice. The most significant to its potential benefits, taste, and smell are crocin, picrocrocin,

The post What is Saffron Tea Good For? + Recipe & Uses appeared first on SelfHacked.

Berry Habitat & Cultivation Differences

Although they are closely related and belong to the same family (Ericaceae), bilberries and blueberries are different. How can you spot the difference?

Bilberry (Vacciniummyrtillus) is a small bush with small, dark blue/purple berries. It is also known as European blueberry or whortleberry. The plant is native to forests and mountains of northern and central Europe but also grows wild in North America [R].

Blueberries (Vacciniumspp., especially V. corymbosum) are a group of widely cultivated bushes native to North America. Their fruits are similar to bilberries but grow in clusters and have pale greenish flesh with a flared crown at the end [R].

Simply put: if you’re in North America and see a plant that fits the description above in the wild, it’s probably a blueberry (or bearberry) bush. Some bilberry varieties do grow in the US, but these are not easy to find. The opposite is true for Europeans [R].

The US imports bilberries from Europe and, if you’re lucky, you may be able to find some frozen bilberries in stores.

These two berries also differ in their active compounds.

Bilberry Tastes Stronger than Cultivated Blueberry

Bilberry is a popular fruit to snack on in Europe. People usually collect berries from wild plants.

Both blueberries and bilberries are eaten fresh, frozen, or dried. They can also be made into jams, juices, liquors, pies, and yogurts.

But bilberries, unlike blueberries, are almost impossible to cultivate and harvest [R, R+].

On the other hand, anyone who has tasted bilberry or wild blueberry will tell you that cultivated blueberries are nothing like it.

Wild blueberry and bilberry are similar enough: both are tangy, only mildly sweet, and have a strong taste and color that comes from their high anthocyanin content.

Anthocyanin plant pigments in wild blueberries and bilberries are so strong that they will cover your hands and mouth a bluish-red tint that’s not easy to wash out. But precisely this gives them a characteristic flavor.

Cultivated blueberries, on the other hand, are sweeter and white on the inside. They won’t stain your skin, but their flavor is much less intense.

Active Compounds &

The post Bilberry vs. Blueberry: What Is the Difference? appeared first on SelfHacked.

What is Black Seed Oil?

Nigella sativa, commonly known as black seed, black caraway, and kalonji is a flowering plant native to South Asia. Its fruit is large and contains numerous small black seeds [R].

Black seed is also sometimes called black cumin (or black cumin seed), although this can be misleading. Cumin or Cuminum cyminum is a spice with few overlapping benefits that belongs to an entirely different plant family than black seed. 

In this article, any mention of black seed or black cumin refers specifically to Nigella sativa.

Nigella sativa raw seeds, seed oil, or seed extract have been traditionally used alone or in combination with other ingredients for various health conditions, such as eczema, cough, headache, diabetes, asthma, infections, and high blood pressure [R].

Few of the claims that come from its traditional reputation in various cultures have been researched, while most others lack scientific evidence and rely on findings from studies in cells or animals [R].

Specifically, some evidence suggests that black seed oil may be beneficial in people with diabetes, asthma, high blood pressure, male infertility, and breast pain. Other purported benefits of black seed oil haven’t been sufficiently studied.

Additionally, black seed supplements have not been approved by the FDA for medical use. In general, dietary supplements lack solid clinical research. Regulations set manufacturing standards for supplements but don’t guarantee that they’re safe or effective. Speak with your doctor before supplementing.

What Does Black Seed Oil Do?

Traditional Uses

Black seeds have been used in Middle Eastern, Asian, and European folk medicine as a natural remedy for a wide range of diseases for over 2000 years [R].

In Islamic cultures, its use has a strong religious background. Islamic literature claims that regular use of black seed is “a cure for every disease (except death),” which earned this spice the Arabic approbation “The Blessed Seed.” Black seed is also considered an important remedy in Ayurveda [R].

Black seed has a specific bitter taste and smell and is often added to confectionery and liquors. The oil can be used to add flavor to various dishes, but people also traditionally apply it on the skin as an alleged painkiller and antiseptic.

Despite its cultural significance, the traditional uses

The post How to Use Black Seed Oil + Side Effects, Dosage, Reviews appeared first on SelfHacked.

What are Sulforaphane and Broccoli Sprouts?

Sulforaphane (SFN) is an isothiocyanate, a sulfur-containing organic compound [R, R].

It is found in cruciferous vegetables such as broccoli, cabbage, cauliflower, Brussels sprouts, and kale [R, R].

Sulforaphane is produced when glucoraphanin comes into contact with the enzyme myrosinase, contained within the same cells but in different compartments [R, R].

For example, cutting, chewing, or otherwise disrupting the broccoli plant cells initiates the production of sulforaphane. Compared to the stable glucoraphanin, sulforaphane begins degrading soon after production [R].

Three-day-old sprouts of certain cruciferous vegetables contain 10 to 100 times higher concentrations of glucoraphanin than in mature plants [R].

Levels of glucoraphanin and sulforaphane are highest in broccoli sprouts [R].

Sulforaphane has antioxidant, antimicrobial, anticancer, anti-inflammatory, anti-aging, neuroprotective, and anti-diabetic properties [R].

Sulforaphane also protects against cardiovascular and neurodegenerative diseases [R].

Apart from sulforaphane, broccoli sprouts contain many other bioactive, health-promoting compounds, such as gallic, chlorogenic, ferulic, sinapinic, benzoic and salicylic acids, quercetin, kaempferol, and vitamin C [R].

To learn about the many potential benefits of sulforaphane and sulforaphane-rich vegetables, check out this post.

Cancer Research

Prostate Cancer

Sulforaphane (in the form of broccoli sprout extract) boasts some relatively strong clinical evidence for a role in the prevention of prostate cancer and management strategies for preventing recurrence of prostate cancer.

In multiple clinical studies, men with recurrent prostate cancer who took 60 mg of sulforaphane per day had less prostate specific antigen (PSA, a marker used to measure prostate cancer progression) than those who did not take sulforaphane [R, R].

That being said, the FDA has not approved sulforaphane for the prevention of prostate cancer recurrence. Talk to your doctor before supplementing.

Research in Other Cancers

While studies have advanced the furthest for sulforaphane in prostate cancer, it is also under investigation for possible action against other types of cancer. Sulforaphane is considered a promising compound for a few reasons; not least of these is that people who eat sulforaphane-rich Brassica vegetables are significantly less

The post What is Sulforaphane? + Foods (Kale, Broccoli Sprouts) appeared first on SelfHacked.

What Is Fenugreek?

Fenugreek is a leafy green legume native to Eurasia and Africa that is widely used for its nutritional and aromatic value [R].

For almost six thousand years, traditional healers in Africa and Asia have claimed that it eases labor, alleviates digestive problems, and improves skin conditions such as boils, eczema, and inflammation [R, R, R].

Fenugreek goes by many names around the world. It is methi in Hindi, hulba in Arabic, moshoseitaro in Greek, uluva in Malayalam, shoot in Hebrew, and dari in Persian. Fenugreek is a common ingredient in spice powders in Indian cuisine. It is used fresh in salads and cooked or dried in other dishes [R].

Today, it is most often taken by athletes, diabetics, and people who struggle to maintain normal levels of fat in their blood [R].

Nutrition Facts

Fenugreek oil contains a high concentration of polyunsaturated fats (approximately 84%). According to some studies, people who eat a higher proportion of polyunsaturated fats (compared to saturated and monounsaturated fats) may have healthier hearts and better blood vessel repair after injury [R].

Fenugreek is also rich in dietary fiber, which accounts for between 45 and 50% of the seeds by weight. Diets high in fiber support good overall health, aid digestion, and reduce blood fat and sugar [R].

Each tablespoon of fenugreek seed contains approximately 7 g of fiber, 3.6 g of protein, and 1.1 g of fats. It also contains many nutrients, including [R]:

• 1.7 – 6 mg of vitamin C
• 47.6 μg of vitamin B1 (thiamine)
• 0.04 – 0.05 mg of vitamin B2 (riboflavin)
• 0.84 mg of vitamin B3 (niacin)
• 0.08 mg of vitamin B6
• 0.33 mg of zinc
• 0.13 mg of copper
• 3.6 mg of iron

It may not sound like much, but those are significant amounts in terms of daily recommended intakes.

Consider, for example, that the National Institutes of Health recommends that

The post What is Fenugreek? (Methi Seeds, Leaves, Tea) + Side Effects appeared first on SelfHacked.

What is Carob?

Carob is the fruit of the Ceratonia siliqua L. tree, which belongs to the legume family. The tree is native to the Mediterranean region but is also grown in the US and other countries. The fruits are pods, around 10-30cm long, with a wrinkled and leathery surface. The inside of the fruit contains the pulp and seeds [R, R, R].

Carob has a nutty, chocolate-like flavor. Because of its sugar content, it is naturally sweeter than cocoa. The pods contain tannins that add a bit of bitterness to the taste [R].

Snapshot

Proponents:

• Rich in fiber and antioxidants
• Improves gut health
• Helps lower blood sugar and cholesterol
• May support fat burning
• Caffeine-free

Skeptics:

• Possible allergies in people with peanut or legume allergies
• Chocolate/cocoa tastes better for many
• Like cocoa, it’s usually mixed with vegetable oils and sweeteners

Nutrition

100 g of carob flour provides [R]:

• 222 calories
• 4.6 g protein
• 0.7 g fat
• 89 g carbohydrates
• 40 g fiber
• 348 mg calcium (~35% RDA)
• 827 mg potassium (~50% RDA)

The fruit is ~50% sugar (sucrose, glucose, and fructose), 3-5% protein, and low in fat (up to 1%). It contains all seven essential amino acids (threonine, methionine, valine, isoleucine, leucine, phenylalanine and lysine) [R, R].

Carob is an excellent source of calcium and potassium, and also contains magnesium, copper, iron, manganese, and zinc. It is a valuable source of vitamin B6, C, D, and E [R, R].

The glycemic index of carob is around 40, making it a low glycemic index food [R].

Carob vs Chocolate

Carob may have some advantages over chocolate. For one, carob does not contain any caffeine or theobromine. These stimulants can cause

The post 5 Carob Health Benefits + Nutrition & How it Beats Chocolate appeared first on SelfHacked.

The Salt Controversy

People tend to think that a food component is either good or bad, while most of the time the truth is somewhere in between.

Anytime there’s a controversy or a mix of opinions, the good/bad paradigm is usually flawed.

Something can be good in one way and bad in another.

• It could be good for one person and bad for another.
• It could be good in one situation and bad in another.

The reason we think in these terms is that it causes us cognitive strain (or ‘dissonance’) to believe something we’re doing can be both harmful and helpful. We want the benefits, but we don’t want the harm.

Salt is one of those things that have no clear answers but is dependent on the person and dose.

Just like with saturated fat and the controversies surrounding it, people tend to swing between the extremes when it comes to salt, instead of finding the right balance.

How Much Salt Do We Consume?

Salt consists of sodium (40%) and chloride (60%), both essential nutrients needed by your body to function.

The average sodium included in the typical US diet is between 3,400-3,840 mg/day (R, R).

It is estimated that salt intake in paleolithic times was less than 1 g/day (R), much less than our 9.6 g/day in the average American diet (R).

In fact, an article in the Journal of Cancer Detection and Prevention observes that from Paleolithic to modern times, man’s intake of potassium has significantly decreased, while sodium has significantly increased. The Sodium/Potassium ratio has been reduced by about 20X (R).

Where does our salt come from?

• About 75% of our daily salt intake comes from processed foods (R).
• Only 15% comes from knowingly adding salt (ie, cooking and table salt) (R).
• The remaining 10% occurs naturally in whole foods (R).

Salt Intake Recommendations

Major United States health organizations advise limiting our sodium intake

The post Health Effects of Salt: Is It Good or Bad for You? appeared first on SelfHacked.

What Is Anise?

Anise or Aniseed (Pimpinella anisum), is an aromatic flowering plant with many culinary and medicinal uses. It has been used in traditional medicine to relieve menopause symptoms, increase milk production, enhance libido, improve digestion, improve depression symptoms, and freshen breath [R, R].

Anise belongs to the Apiaceae or Umbelliferae family of plants. Other members of the family include common culinary plants such as celery, carrot, fennel, caraway, and dill. The flowering anise plant resembles other members of the plant family when in bloom [R].

The plant is 45-90 cm tall when mature. It produces stalks of small white clustered flowers. The anise seeds arise from these same flowers. It is native to the Eastern Mediterranean region, Southwest Asia, Middle East, Mexico, Egypt, and Spain. Anise is primarily cultivated for its fruit (seed) [R].

Anise has a strong sweet flavor that is similar to the flavor of black licorice.

Snapshot

Proponents:

• High in nutrients
• Flavorful spice for food and drinks
• Improves digestion and relieves IBS
• Fights bacteria and fungi
• Anti-inflammatory and antioxidant
• May improve depression and menopausal symptoms
• May relieve constipation

Skeptics:

• Possible allergen
• Skin irritation can occur in contact with the pure essential oil
• All benefits lack solid clinical evidence

Active Compounds

As with most plants, the precise chemical composition of the anise plant varies by region and cultivation method. The reported differences are so slight that manufacturers need not specify the country of origin [R, R].

The seeds contain the highest concentration of oils. For this reason, commercially produced anise oil is extracted primarily from seeds [R, R, R].

The major components of the natural essential oil of anise are as follows [R, R, R]:

• trans-anethole (80 – 96%)
• Estragole (methyl chavicol) (5 – 14%)
• Anise ketone (para-methoxyphenylacetone) (~1%)

Trans-anethole is the major active compound.

Anethole is

The post 5 Anise Seed Benefits + How to Use the Oil, Extract & Tea appeared first on SelfHacked.

What is Grapefruit?

Grapefruit is a citrus hybrid known for its bitter taste. It originated as a cross between sweet orange and pomelo, probably sometime in the 17th century.

Grapefruit is used in traditional (folk), Chinese, holistic, herbal, nutritional, and Ayurvedic medicine. You can take it as whole fruit, juice, seed extract, or essential oil.

It provides a wide range of health benefits, due to the antioxidant and detoxifying properties of its many flavonoid compounds (naringenin, narirutin, naringin, hesperidin, neohesperidin, didymin, and poncirin) [R, R].

Grapefruit has been traditionally used for a variety of health issues, including candida, cold, diabetes, high cholesterol, infection, insomnia, nervousness, and rheumatism [R]. Read on to find out which of these benefits are supported by science.

Grapefruit Components

The biologically active components of grapefruit include:

• Flavonoids (e.g. naringenin, naringin, hesperidin)
• Furanocoumarins (bergamottin, 6′,7′-dihydroxybergamottin -the CYP3A4 inhibitors responsible for ‘the grapefruit effect‘)
• Nootkatone
• Quercetin
• Apigenin

These components are unique to grapefruit and likely related to the effects of grapefruit, unlike quercetin or apigenin, which are flavonoids present in many plants, including grapefruit [R].

Flavonoids have antioxidant properties. Antioxidants are required to prevent the damage caused by ‘free radicals’ [R, R].

Grapefruit chemicals vary in concentration according to species, but also to handling methods [R].

Blending rather than squeezing produces higher levels of some beneficial chemicals (such as naringenin, limonene, citric acid, and bergamottin), whilst juicing and hand squeezing results in higher levels of others (ascorbic acid and dihydroxybergamottin, respectively) [R].

Other beneficial grapefruit components include [R, R, R]:

• Ascorbic acid/vitamin C (up to 69% of recommended daily intake)
• Citric acid
• Folic acid
• Glucaric acid
• Sinapic acid, Ferulic acid, and aromatic compounds
• Carotenoids
• Vitamin A
• Pectin
• Limonin
• Lycopene
• Spermidine
• Poncirin and didymin (flavonoids)

The post Grapefruit Benefits (incl Weight Loss) + Side Effects appeared first on SelfHacked.

What is Olive Oil?

Olive oil is fat from the olive, a traditional tree crop of the Mediterranean Basin. The oil is made by pressing whole olives (R).

Along with its culinary and religious uses, it also has many health benefits. The phenols in the oil contain most of the beneficial properties.

Olive oil is also the primary fat source in the Mediterranean diet, a dietary strategy increasingly used to improve brain and heart health [R].

Health Benefits of Olive Oil

Olive oil is safe to eat as food, but has not been approved by the FDA for medical use. Regulations set manufacturing standards for them but don’t guarantee that they’re safe or effective. Speak with your doctor before supplementing.

Possibly Effective For

1) Diabetes

The Mediterranean diet uses olive oil as its main source of fat. The ADA recommends using this diet to improve blood sugar control. By following this diet, there is a 20%-23% lower risk of developing type 2 diabetes (R).

11 overweight and diabetic patients added olive oil to their diet, which significantly reduced fasting blood sugar. Daily consumption can also improve metabolic control in overweight type 2 diabetes patients (R).

Older adults who were at risk of losing their eyesight due to diabetes were put on a diet containing olive oil. They were less likely to lose their eyesight in comparison to those who did not increase their olive oil intake (R).

2) Heart Disease

165 patients who were at high risk for heart disease went on a diet including olive oil. Those patients had decreased blood pressure, total cholesterol, low-density cholesterol, and triglycerides (R).

Tomato sauce enriched with olive oil has a greater effect on heart risk factors than just raw tomato sauce (R).

Olive oil enhanced the cholesterol-lowering properties of high-density lipids and protected cells from oxidative stress (R).

In non-smoking women, olive oil decreased blood nitric oxide as well as endothelin-1. This explains the effect of olive oil lowering blood pressure among hypertensive women (R).

Olive oil increases high-density lipid cholesterol. It also reduces the oxidative damage to lipids, decreases inflammation and improves

The post 7 Amazing Health Benefits of Olive Oil + Emerging Research appeared first on SelfHacked.

What is Pomegranate?

The pomegranate fruit has a leathery rind (or husk) with many little pockets of edible seeds and juice inside. Researchers have studied all parts of this fruit for their potential health benefits. Those parts include the fruit, seeds, seed oil, tannin-rich peel, root, leaf, and flower (R).

It has been used as a dietary supplement for various conditions including wounds, sore throats, and diarrhea. Pomegranate is made into capsules, extracts, teas, powders, and juice products (R).

Potential Benefits of Pomegranate

Pomegranate is safe to eat as food, but supplements have not been approved by the FDA for medical use and generally lack solid clinical research. Regulations set manufacturing standards for them but don’t guarantee that they’re safe or effective. Speak with your doctor before supplementing.

Possibly Effective For

1) Heart Health

Pomegranate juice is a great source of polyphenols with high antioxidant potential. Moreover, it also stops plaque build-up in the arteries, lowers blood pressure, and has anti-inflammatory effects.

In multiple clinical studies, pomegranate juice modestly but significantly reduced blood pressure (R, R, R).

Punicic acid, which is the main constituent of pomegranate seed oil, prevented plaque build-up in the arteries of 51 patients with high blood lipid levels. The seed oil also greatly lowered cholesterol levels in these same patients (R).

Insufficient Evidence For

The following purported benefits are only supported by limited, low-quality clinical studies. There is insufficient evidence to support the use of pomegranate for any of the below-listed uses. Remember to speak with a doctor before using pomegranate for health reasons, and do not use it in place of something your doctor recommends or prescribes.

2) Dental Plaque

A mouthwash made with pomegranate extract reduced dental plaque in 60 healthy volunteers [R].

Bacteria bacterial interactions with yeasts are related to the maintenance of oral microbiota. Dried, powdered pomegranate peel shows a strong inhibition of C. Albicans. In addition, its extract was very effective against dental plaque microorganisms (R).

Animal & Cell Research (Lacking Evidence)

No clinical evidence supports the use of pomegranate for any of the conditions listed in this section. Below is a summary of the existing animal and cell-based research, which should guide further investigational efforts. However, the studies listed below should not be interpreted as supportive of

The post 2 Benefits of Pomegranate + Antioxidants & New Research appeared first on SelfHacked.

What is Tamarind?

Tamarind (Tamarindus indica) is a large evergreen tree in the legume family (Fabaceae). It is widely found in Africa and southern Asia and grows in most tropical regions throughout the world [R].

Tamarind is an important, sometimes sacred, plant in many different cultures and traditional medicine systems. It was mentioned in ancient Indian scriptures as far back as 1200 BC and was first cultivated in Egypt in 400 BC [R].

The tree produces pods that contain a sour, fruity pulp filled with seeds. In India, 230,000 tons of tamarind pulp are harvested every year. As the fruit ripens, its taste changes from sour to a characteristic sweet but tart one. The flavor is often described as intense, somewhat akin to a mix of lemons, apricots, and dates [R].

From the roots to the leaves, every part of the plant is used as food and medicine, in addition to a wide variety of other applications.

Fruit

The fruit pulp is the most commonly used part of the tamarind tree. In traditional medicine systems, it is given as a remedy for constipation or diarrhea, diabetes, stomach pain, and fever. It’s also a key ingredient in curries, chutneys, sauces, meat dishes, and desserts [R, R].

Seeds

Although the seeds are often discarded, some research suggests clinical potential. A complex sugar (polysaccharide) found in the seeds called xyloglucan has unique properties that make it a promising vehicle for delivering drugs [R, R, R, R].

Polysaccharides from the seeds are also added to improve the texture and consistency of processed foods, while the seed oil is used for cooking. Plus, the seed oil is also used as a natural, eco-friendly dye fixative or antibacterial dye that gives a reddish-brownish color to textile [R, R]!

Leaves and Flowers

Aside from being a tasty, spicy addition to curries, salads, and stews, tamarind leaves and flowers are also believed to help with wound healing and fighting infections.

Wood, Roots,

The post 3+ Promising Health Benefits of Tamarind + How to Eat It appeared first on SelfHacked.

What Are Moon Drop Grapes?

Moon drop grapes are a seedless variety of common grapes (Vitis vinifera) that are a cross between C22-121 and Beita Mouni varietals and supposedly have a distinct flavor and texture. Moon drop grapes grow over a short season and are available between August 20 and November 15, via a company called Grapery [R, R].

What Do They Taste Like?

Moon drop grapes taste like normal grapes but are sweeter and much crunchier [R].

Nutrition

Like all grapes, moon drop grapes have several nutritious components. Though moon drop grapes have not been specifically studied, they contain many of the same compounds as common grapes, as they are the same species [R]:

• Dietary fiber
• Nitrogenous compounds such as proteins and amino acids. As the grapes mature, the concentration of these compounds increase
• Minerals such as iron, potassium, zinc, calcium, and manganese
• Phytonutrients such as phenols, polyphenols, anthocyanins, resveratrol, and flavonoids
• Vitamins such as vitamin A, vitamin C, vitamin K, and B vitamins such as B1 (thiamine), B2 (riboflavin), B3 (niacin), B6 (pyridoxine), and B9 (folate)

Mechanism of Action

Moon drop grapes contain fiber, which has several effects in the gut. Viscous fiber can expand in the stomach and slow down the digestion process. It can also work to bulk up fecal matter and help relieve constipation [R].

Potential Benefits of Moon Drop Grapes

Moon drop grapes are safe to eat as food, but supplements have not been approved by the FDA for medical use and generally lack solid clinical research. Regulations set manufacturing standards for them but don’t guarantee that they’re safe or effective. Speak with your doctor before supplementing.

Insufficient Evidence For

The following purported benefits are only supported by limited, low-quality clinical studies. There is insufficient evidence to support the use of moon drop grapes for any of the below-listed uses.

Furthermore, many of the purported benefits of moon drop grapes

The post 6+ Moon Drop Grapes Benefits + Side Effects, Nutrition appeared first on SelfHacked.

What are Maltodextrins?

Maltodextrin is a complex carbohydrate (polysaccharide) derived from plant sources, such as rice, potato, corn or wheat [R].

Maltodextrin exists in either a digestible or a digestion-resistant form [R].

The digestible form of maltodextrin (MD) is a good source of energy, but it can increase the risk of obesity, diabetes, and other health issues [R, R].

Resistant maltodextrin (RMD) is a dietary fiber that enhances gut health, improves digestion problems, and prevents diabetes and obesity [R, R].

What is Maltodextrin (Digestible)?

The digestible maltodextrin is a common ingredient in foods and the one associated with health dangers. Although maltodextrin is a plant extract, it is highly processed. This white powder is industrially produced by breaking down starch (with enzymes or acids), followed by purification. The final product is tasteless and soluble in water [R, R, R, R].

Maltodextrin is used as a food additive to [R, R]:

• Provide a cheap source of energy in sports drinks
• Enhance texture or flavor
• Preserve packaged or canned foods
• Prevent ice growth in frozen foods
• Thicken liquids similar to gelatin
• Replace sugar or fat in low-calorie foods

It is also used as a filler or a preservative in medical or cosmetic products [R, R].

Maltodextrin has around 4 kcal/gr and a very high glycemic index, around 100 [R, R].

What is Resistant Maltodextrin?

Unlike regular maltodextrin, digestion resistant maltodextrin can be a health-enhancing substance. It is a dietary fiber produced by a chemical process that changes the bonds between the sugars, making it impossible to digest [R, R].

You may know about Hi-Maize and raw potato starch, two other types of resistant starch. Resistant maltodextrin is another type of resistant starch (type 3, 4 or 5) [R, R, R].

Since resistant starch cannot be digested by the small intestine, it passes to the gut intact. Gut bacteria in the colon ferment it into vitamin K2

The post 5+ Benefits of Resistant Maltodextrin + Safety & Side Effects appeared first on SelfHacked.

What Is Mangosteen?

The mangosteen (Garcinia mangostana) is a small purple tree fruit grown in Southeast Asia. In the 19th century, the mangosteen was given the nickname “the queen of fruits,” due to a rumor that they had been particularly sought by Queen Victoria [R].

Fresh mangosteen fruit has been commonly enjoyed for its flavor in Asia for centuries, and the fruit is beginning to gain popularity in the West as well [R].

There are unique nutritional benefits being studied from chemicals extracted from the mangosteen fruit’s rind.

The product Meratrim, of which mangosteen extract is one component, has been used in some studies of weight loss and is a patented extract [R, R].

Snapshot

Proponents

• Rich in antioxidants and anti-inflammatory compounds
• May improve gum disease
• May improve skin health
• May help control blood sugar levels
• May aid lose weight

Skeptics

• Insufficient evidence for all benefits
• More long-term studies for weight loss are needed
• Not all products are standardized to its active compounds
• Unknown safety profile

Health Benefits of Mangosteen Extract

Insufficient Evidence

1) Gum Disease

In a clinical trial on 25 people with gum disease, a gel with 4% mangosteen fruit reduced bleeding, plaque buildup, and the salivary count of one of the microbes responsible for the disease (Treponema denticola). Another mangosteen gel had similar effects when used as an add-on to periodontal treatment in another trial on 31 people [R, R].

In another trial on 60 people with mild to moderate chronic gum disease, herbal mouthwash with mangosteen fruit reduced bleeding, plaque buildup, and bad breath [R].

Although the results are promising, the evidence is limited to support the use of mangosteen in people with gum disease. Larger, more robust clinical trials are required to confirm its effectiveness.

The post Mangosteen – 6 Potential Benefits + Dosage appeared first on SelfHacked.

What are Maltodextrins?

Maltodextrin is a complex carbohydrate (polysaccharide) derived from plant sources, such as rice, potato, corn or wheat [R].

Maltodextrin exists in either a digestible or a digestion-resistant form [R].

The digestible form of maltodextrin (MD) is a good source of energy, but it can increase the risk of obesity, diabetes, and other health issues [R, R].

Resistant maltodextrin (RMD) is a dietary fiber that enhances gut health, improves digestion problems, and prevents diabetes and obesity [R, R].

What is Maltodextrin (Digestible)?

The digestible maltodextrin is a common ingredient in foods and the one associated with health dangers. Although maltodextrin is a plant extract, it is highly processed. This white powder is industrially produced by breaking down starch (with enzymes or acids), followed by purification. The final product is tasteless and soluble in water [R, R, R, R].

Maltodextrin is used as a food additive to [R, R]:

• Provide a cheap source of energy in sports drinks
• Enhance texture or flavor
• Preserve packaged or canned foods
• Prevent ice growth in frozen foods
• Thicken liquids similar to gelatin
• Replace sugar or fat in low-calorie foods

It is also used as a filler or a preservative in medical or cosmetic products [R, R].

Maltodextrin has around 4 kcal/gr and a very high glycemic index, around 100 [R, R].

What is Resistant Maltodextrin?

Unlike regular maltodextrin, digestion resistant maltodextrin can be a health-enhancing substance. It is a dietary fiber produced by a chemical process that changes the bonds between the sugars, making it impossible to digest [R, R].

You may know about Hi-Maize and raw potato starch, two other types of resistant starch. Resistant maltodextrin is another type of resistant starch (type 3, 4 or 5) [R, R, R].

Since resistant starch cannot be digested by the small intestine, it passes to the gut intact. Gut bacteria in the colon ferment it into vitamin K2 and

The post What is Digestible Maltodextrin & is it Bad For You? appeared first on SelfHacked.