The power and health benefits of garlic in the diet

Anecdotal evidence has long suggested that garlic is an incredibly powerful food, and many recent studies have backed up that evidence. The same compounds responsible for giving garlic its pungent aroma and strong flavor have been shown to help protect against some forms of cancer by neutralizing the power of cancer causing chemicals and slowing the growth of tumors.

The history of garlic
For many years natural health specialists and those interested in alternative medicine have thought of garlic as a kind of wonder drug. Garlic has been used, at one time or another to treat everything from the common cold to the plague. While not exactly a universal cure, garlic is thought to have significant healing powers. In general, the stronger the odor and flavor of the garlic clove, the greater its medicinal value is thought to be. That is because it is the same sulfur compounds that give garlic its strong flavor and odor that are also responsible for its healing power.

Many people feel that garlic which is grown organically has a stronger sulfur content, and for this reason many health enthusiasts swear by the power of organic garlic. Still others use garlic supplements to get the healing power of garlic without the unpleasant side effect of garlic breath.

The modern view of garlic
While garlic has long been part of traditional medicine and healthy eating, modern scientific studies are much newer. Those studies have shown promise, however, pointing to the powerful antibiotic properties of garlic, and even to its usefulness as a mosquito repellant.

While raw garlic can be quite a powerful food, it is important to know that it can also be extremely strong. Therefore, eating too much garlic can produce such unhealthy side effects as irritation or damage to the sensitive digestive tract. In addition, there are people who are allergic to garlic. While garlic allergies are rare, they can produce such symptoms as high temperature, headache and skin rashes. In addition, garlic acts as an anticoagulant (blood thinner), so it is important to avoid garlic supplements and foods rich in garlic prior to surgery. It is also important to keep your family doctor apprised of all medication, including garlic supplements, that you are taking.

What to look for
When buying garlic, it is usually best to buy the freshest, most pungent smelling cloves you can find. It is this strong smell that indicates a high concentration of sulfur compounds, and it is these sulfur compounds which are thought to be responsible for the healthful effects of garlic.

Garlic can be used in a variety of ways, from raw garlic added to salads to garlic cloves used in a wide variety of recipes. Of course it is important to buy healthy foods to go with your garlic, to enhance the healthful benefits and avoid the problems that come with a high fat diet.

For those who want to supplement the fresh garlic in their cooking, there are a variety of prepared garlic products and spices, including garlic salt and garlic powder. These products can be excellent companions to fresh garlic, but it is important to buy only the top quality brands to ensure quality and a high sulfur content.

The latest news on Echinacea

There are many herbal and natural remedies on the market, but few are as well known as the herb Echinacea. For many years, Echinacea has been one of the world’s most popular herbal remedies, and it is being studied for the ability to fight colds, flu and other common infections.

What is Echinacea?
The herb we know as Echinacea, also called the purple coneflower, actually consists of nine distinct species, but only three varieties are used in herbal medicine. Those three varieties are:

? Echinacea engustifolia
? Echinacea pallida
? Echinacea purpurea

Various parts of the plants, including the flowers, leaves, stems and roots, are used in hundreds of different commercial products and herbal medicines. Depending on the preparation and the variety used, this popular herb may be able to stimulate the immune system and fight bacteria, viruses and other common harmful microbes.

Echinacea and the immune system
Echinacea appears to be both safe and powerful, and it is thought to stimulate various immune system cells that are key to the fight against infection. In addition, the herb is also thought to boost the ability of the cells to produce interferon, a substance vital to the fighting of viruses.

In particular, Echinacea is thought to help to reduce our susceptibility to colds and flu. This herb is most effective when it is taken at the first sign of a cold or flu. For those who are already afflicted by colds or the flu, Echinacea is thought to have the power to shorten their duration and severity.

Echinacea is also being studied for its possible role in fighting such recurrent respiratory ailments as bronchitis, strep throat and sinusitis. It is thought that the immune boosting properties of Echinacea are responsible for this effectiveness in fighting chronic infections. Again, Echinacea works best when taken at the first sign of illness.

Echinacea and healing
Echinacea may also aid in speeding the healing of wounds to the skin, and in reducing inflammation. Conditions treated by Echinacea include burns, sores, cuts and scrapes, as well as boils, abscesses, canker sores and eczema. Echinacea preparations can be applied directly to the wound or taken orally to promote a healthy immune system response.

In addition Echinacea has even shown promise at treating chronic fatigue syndrome, one of medicine’s most puzzling conditions. While results have varied, many CFS sufferers have found relief by using this popular herb.

Echinacea comes in a wide variety of forms, and many different preparations, including tablets, capsules, soft gels, liquids and tinctures. Echinacea can also be bought as a dried herb and brewed into a tea. There are a variety of Echinacea preparations consisting of creams that can be rubbed onto sunburns and other skin irritations to provide relief.

When buying Echinacea, either at your health food store or over the internet, it is important to read the label carefully. Some preparations will contain mixed ingredients from several different species, and from many parts of the plant. It is important to choose an Echinacea preparation which contains the species and the plant part best suited to treat your ailment.

The healing power of the cranberry

The cranberry has long been associated with the holiday season, and no Thanksgiving feast would be complete without at least a few cranberry dishes. In addition to the delicious taste of the cranberry, however, this wholesome fruit has many important health benefits as well.

How nutritious is the cranberry?
The cranberry is very high in a number of important nutrients, in particular many important antioxidant vitamins. Nutritionists and other experts all talk about the many benefits of a diet rich in fruits and vegetables and cranberries are an excellent way to fit five servings a day of fruits and vegetables into even the busiest lifestyle.

One of the reasons that fruits like the cranberry are so much more effective than packaged vitamin pills is that fruits and vegetables contain a wide variety of nutrients, including the important phytonutrients which have been shown in study after study to lead to increased levels of health and fitness.

Other advantages of the cranberry
In addition to its role in optimizing overall health and fitness, the cranberry is thought to play a role in reducing the occurrence of urinary tract infection. The reason for this effect is thought to be the proanthocyanidins (PACs) contained in cranberries. These PACs have been shown to prevent certain types of bacteria, including dangerous E. coli, from adhering to the walls of the urinary tract.

In addition to helping to prevent urinary tract infections, the PACs contained in the cranberry are thought to help prevent gum disease and stomach ulcers, using the same anti-adhesion mechanism.

In addition to these important roles in good health, there is growing evidence that the phytonutrients and antioxidants contained in the cranberry and other fruits may help to protect against a variety of diseases, including such major killers as cancer and heart disease.

Antioxidants gain their healing power through their ability to fight the harmful effects of free radicals in the body. Free radicals are part of the normal processes of the cells of the body, but they can be quite damaging to health. Antioxidants work to mitigate the damage caused by free radicals, and therefore they are thought to play an important role in preventing degenerative diseases and even retarding the aging process.

Fortunately for those who want to include more cranberry products in their diet, these products are plentiful, inexpensive and available all year long. Fresh cranberries are available in many major grocery stores and supermarkets for much of the year, and when they are not available there are plenty of canned and frozen cranberry products to take their place.

In addition to fresh, canned and frozen cranberry, there are a number of excellent cranberry based products on the market. In addition to the cranberry sauce that is part of every traditional Thanksgiving celebration, there is cranberry juice and even cranberry pudding. With all these choices, it is easy to fit more cranberry into just about any diet. And with all the health benefits cranberries contain there is no reason not to enjoy more of this tasty treat.

Eat plenty of cinnamon

Eat plenty of cinnamon for good taste and great health
Cinnamon is one of the best known and best loved spices in all the world, and in earlier times a few grams of cinnamon could bring a king’s ransom on the open market. While the cost of this great spice is quite reasonable today, cinnamon remains one of the world’s most valuable substances in terms of its effects on health and nutrition.
Traditional uses of cinnamon
Many traditional cultures around the world have been using cinnamon not just as an ingredient in their favorite dishes but as a medicine as well. In fact, cinnamon has been valued highly for its medicinal properties for hundreds, perhaps even thousands of years.
New scientific evidence
One of the areas in which cinnamon has shown great promise in clinical studies is in the treatment of type 2 diabetes. A recent study in the Diabetes Care journal has found that the ingestion of just a half a teaspoon of cinnamon every day significantly reduced the level of blood sugar in those with type 2 diabetes. In addition, the same study found that cinnamon was able to reduce triglycerides, LDL (bad) cholesterol and total cholesterol levels in the same study participants.
Some of the many health benefits thought to stem from cinnamon include:
? Better digestion – Cinnamon and other related spices have long been used as a digestive aid, and those who suffer from stomach cramps, irritable bowel syndrome and other common stomach disorders often find that adding cinnamon to their favorite dish aids digestion.
? Toning of tissues – There is considerable anecdotal evidence to suggest that cinnamon has the ability to tone and constrict tissues in the body.
? Relief from congestion – Cinnamon and other spices have long been used to relieve the congestion that can come from colds, allergies and other common conditions.
? Relief from muscle and joint pain and stiffness – Those who eat cinnamon on a regular basis often report that their muscle and joint pain and stiffness is reduced or even eliminated.
? Relief from menstrual cramping and other discomfort – Cinnamon has long been used in the world of traditional medicine to treat the discomfort that accompanies menstruation, and many women report that a daily helping of cinnamon greatly reduces cramping, pain and other common menstrual complaints.
? Thinning of the blood and better circulation – Like garlic, cinnamon acts as a blood thinning agent. Though not as powerful as garlic, cinnamon also acts to thin the blood and increase circulation.
? Relief from the pain of arthritis – Recent studies have suggested that cinnamon may contain anti-inflammatory compounds that may be useful in reducing the pain and inflammation associated with arthritis.
? Prevention of urinary tract infections – Many of those who eat cinnamon on a regular basis report a lower incidence of urinary tract infections.
? Prevention of tooth decay and gum disease – Likewise there is considerable anecdotal evidence that cinnamon may be helpful in the prevention of tooth decay and gum disease.
? Killing harmful bacteria – Cinnamon has been shown to be a powerful antimicrobial agent, one that has the ability to kill such common germs as E. coli and other harmful bacteria.

The power of boswellia

Boswellia, which is also sometimes called Indian frankincense, is made from the boswellia serrata tree. This tree grows wild in the hills of the Indian subcontinent. Indian healers have long known about the strong anti-inflammatory nature of the gummy resin contained in the bark of the tree.

Modern uses of boswellia
In the modern world, many preparations are made from a purified extract of this resin, and they are then packaged in the form of a pill or cream. The cream is used to reduce the inflammation that often comes with osteoarthritis and rheumatoid arthritis. Unlike the many non-steroidal anti-inflammatory (NSAID) drugs, boswellia is not known to cause stomach irritation. In addition, boswellia is thought to be effective against both back pain and some chronic disorders of the intestines.

Modern scientific research has identified several of the ingredients of boswellia which are responsible for its anti-inflammatory effects. These active ingredients are often referred to in alternative medicine as boswellic acids. In studies on animals, these agents have been seen to reduce inflammation by deterring the inflammation of white cells and improving the flow of blood to the joints. In addition, these boswellic acids have been shown to block the chemical reactions that can be precursors to inflammation.

Health benefits of boswellia
Specially boswellia is thought to be effective against both rheumatoid and osteoarthritis. In addition, boswellia has been shown to decrease the severity of back pain, particularly when used orally. Cream forms of boswellia can also be quite soothing to low back pain and stiffness.

In addition to these anti-inflammatory benefits, boswellia is thought to reduce inflammation that can be associated with Crohn’s disease and ulcerative colitis. In addition, boswellia appears to provide this vital relief without the negative side effects often seen with traditional pain relievers. Unlike many other common pain relievers, boswellia has not been shown to cause stomach upset and other digestive problems.

Boswellia is available in a wide variety of preparations, including tablets, capsules and topical creams. The topical preparation of boswellia can be particularly effective against back pain and arthritis.

Back pain and boswellia
Back pain can also be soothed by oral preparations of boswellia, with the most effective dose 150 mg three times daily. If cream is used, a pea sized amount of boswellia should be rubbed into the area experiencing the pain and repeated every four to six hours as needed.

When shopping for boswellia, it is a good idea to look for products which have been standardized to include a 60% concentration of boswellic acids. It is also important to buy products from quality, reputable manufacturers, those who use the highest quality manufacturing processes.

While boswellia does not typically cause side effects, there have been reports of such problems as nausea, diarrhea and skin rashes. Those who experience such side effects should immediately discontinue their use of boswellia.

It is also important to notify your doctor if you intend to start using boswellia to treat rheumatoid or osteoarthritis, back pain and other conditions. It is important that your doctor know about all the medications you are taking, not only prescription medications but over the counter medications and herbal preparations as well.

The important health benefits of blueberries

Many nutrition experts recommend eating at least five servings of fruits and vegetables every day, and those same nutritionists understand the value of eating a variety of different colored fruits and vegetables.

Blueberries and nutrition
That is because different colored fruits and vegetables contain different nutrients, and blueberries are among the most nutrient dense of all foods. In addition to their many other benefits, blueberries are thought to reduce the risk of many varieties of cancers. Blueberries are among the richest sources of antioxidants, which are thought to play a strong role in the prevention of many cancers.

In addition to their possible role in the prevention of many forms of cancer, blueberries are being studied for their important role in protecting the brain and preventing memory loss. In addition, blueberries are thought to be one of the best fruits at improving the function of the urinary tract and even retarding the aging process. Blueberries are rich in many healthy phytochemicals, including the anthocyanins and phenolics which are being studied for their antiaging and anticancer benefits.

Health benefits of blueberries
Some of the many health benefits associated with blueberries include improved eyesight, reduced risk of heart disease, stronger blood vessels, better memory performance, reduced risk of urinary tract infections and promoting a healthy weight.

Blueberries are also among the richest sources of antioxidants in the diet. Antioxidants are thought to play an important role, both in the prevention of cancer and the mitigation of aging related decline. That is beauase antioxidants are thought to be able to prevent the cell damage that can be caused by free radicals. Free radicals are thought to play an important role in the formation of cancer and in the aging process, so disrupting these free radicals can have many important health benefits.

Antioxidant properties
One of the most important antioxidants contained in blueberries are anthocyanins. These important nutrients are also contined in applies, blackberries, grapes, radishes and red cabbage, but blueberries are among the richest sources of anthocyanins. Blueberries are also being studied for their abilty to reduce the formation of blood clots and preventing heart disease. Blueberries are also thought to help to improve nighttime vision and to slow the progression of macular generation by strengthening the small blood vessels found in the back of the eye.

In addition to their many health benefits, blueberries are among the lowest calorie foods in a healthy diet. A half cup serving of blueberries provides a scant 40 calories, but it provides a strong lineup of vitamins and minerals such as potassium, iron and of course vitamin C. In addition, blueberries are strong sources of dietary fiber. Each half cup serving of blueberries provides a full two grams of dietary fiber, as much as in an entire slice of whole wheat bread.

In short, blueberries are among the richest sources of antioxidants and other important nutrients. In addition, blueberries are delicious, versatile, high in fiber and low in calories. What more could you ask for in a single food?

The many benefits of black pepper

Many people are unaware of the many healthful benefits of black pepper. Unlike salt, which can be harmful when added to food, black pepper actually seems to impart healthful benefits on those who use it in recipes and at the table.

Black pepper through the ages
In ancient times, black pepper was so valuable that it was often used as currency, and it was not unusual to see black pepper offered as a sacrifice to the gods. These days, we are fortunate that black pepper is plentiful, inexpensive and available year round.

Black pepper is derived from the pepper plant, a large woody vine which can grow to heights of more than 30 feet in the hot and humid climates of the tropics. These vines start to bear their traditional small white flowers after about three or four years. It is these bunches of small white flowers which develop the berries known as peppercorns. It is the ground peppercorns that produce the spice we know as black pepper.

The benefits of black pepper go far beyond its ability to add great taste to a wide variety of dishes. Recent studies suggest that black pepper may have a number of important health benefits. One of the most important of these health benefits is the abilty to improve digestion and improve the health of the digestive system and intestines.

Digestion and black pepper
Problems with digestion are increasing in frequency, and black pepper seems to be effective in improving the digestion of food, probably due to the way in which black pepper stimulates the taste buds. This stimulation of the taste buds notifies the stomach to increase its secretion of hydrochloric acid, thus improving the digestion of the food once it reaches the stomach. Insufficient production of stomach acid can lead to heartburn, indigestion and other problems, and black pepper may help to alleviate this problem.

In addition, black pepper is known to reduce the formation of intestinal gas, thus providing a natural solution to an embarrassing problem. This ability is most likely also the result of the stimulation of hydrochloric acid production.

Black pepper has also been shown to have significant antioxidant and antibacterial properties, important for fighting disease and maintaining overall good health. With all this to recommend it, there is no reason not to add a pinch of black pepper to every meal.

Delicious black pepper
Many professional chefs, and home cooks, swear by the value of grinding their own peppercorns, and fresh peppercorns are available from a variety of sources, including supermarkets, organic markets and even the internet. Grinding peppercorns at home certainly provides increased freshness, and there is some thought that the skin of the peppercorn is good at stimulating the metabolism, leading possibly to a slimmer figure and healthier body.

If you do decide to buy your black pepper already ground, however, it is important to buy a quality brand. There are many brands of black pepper in the local supermarket, from the lowest price generic brands to the highest priced gourmet variety. While it is not necessary to pay top price for black pepper, it is important to buy your black pepper form a company with a strong reputation for top quality foods.

The medicinal power of black cohosh

For many generations, women in the United States have relied on a root known as black cohosh to relieve various problems associated with female health. From PMS issues and menstrual cramps to menopause, black cohosh has long been used to treat a variety of women’s issues.

As far back as 1900, the indigenous wildflower known as black cohosh provided the main ingredient for a popular tonic used to treat various female problems. Black cohosh is a member of the buttercup family, and its usefulness extends far beyond PMS and menopause. In addition to these traditional uses, black cohosh has been used to treat a large number of other conditions, including everything from eczema to insect bites.

Modern uses of black cohosh
For many years, the use of black cohosh fell out of favor, but this popular root is once again being used as an herbal treatment for such symptoms as hot flashes which are commonly associated with menopause. When traditional hormone replacement therapy was found to carry significant health risks, many doctors recommended that their patients treat their menopausal symptoms instead with black cohosh.

Black cohosh is also thought to be an excellent anti-inflammatory medication, a relief for muscle aches and even a mild sedative. In addition, black cohosh has been used to clear stopped up mucous membranes and to help lessen congestion and coughing.

The importance of black cohosh
Black cohosh also has a long history of treating menstrual cramps in a drug free way. The antispasmodic properties of black cohosh may be responsible for its effectiveness at treating the discomforts of menstrual cramps. In addition, black cohosh is thought to increase the blood flow to the uterus, and to reduce the intensity of painful cramping. Black cohosh is even thought to benefit those suffering from premenstrual syndrome (PMS).

Black cohosh is available in a number of different preparations, including tinctures, tablets, capsules, and dried herbs. These dried black cohosh herbs are often used to prepare soothing teas.

What to look for
When shopping for capsules or tablets containing black cohosh, it is important to look for those products which have been standardized to contain 2.5% triterpenes glycosides, which are the active ingredients in the black cohosh root. It is this amount that has proven most effective in clinical trials of black cohosh.

When buying liquid forms of black cohosh, it is important to seek out those products that have been standardized to a higher percentage, around 5% of triterpene glycosides.

For many people the capsules which contain the freeze dried black cohosh roots can be an excellent choice, since these capsules are most likely to contain all of the key ingredients in this herb. This includes many of the compounds that have yet to be identified by science, but which are likely to be part of the active ingredients of black cohosh.

The best preparation of black cohosh for PMS symptoms is to take 40 mg of black cohosh two times a day. This regimen should be started from a week to 10 days prior to your period. Muscle aches and pains are best treated with a warm compress which has been soaked in black cohosh tea. This preparation should be applied to the affected area for about 20 minutes. The black cohosh tea is made by boiling the dried black cohosh root in water for 20 to 30 minutes, and then allowing the tea to cool before it is used.

The many health benefits of the bilberry

Bilberry, known to science as actinium myrtillus, is a member of the blueberry family, and it is known for producing sweet blue colored berries. The bilberry bush is found both in North America and Europe, and it grows best in damp, acidic soils. The blue to black bilberries are used for many medicinal purposes, while the leaves have additional healing properties.

Bilberry and vision
One of the most significant properties of the bilberry is its ability to enhance night vision. From at least as far back as the sixteenth century, the bilberry was mixed with honey in order to create a syrup known as rob. This syrup was traditionally used to treat diarrhea, but today the fruits of the bilberry bush are being used to promote good vision, particularly night vision. In World War II, those pilots who ate large quantities of bilberries claimed to enjoy more accurate night vision, and many scientific studies have shown that bilberry is able to slow down the degeneration of sight, and may even improve visual acuity. In addition, bilberry has been used in traditional medicine for treatment of indigestion and diabetes, among other conditions.

Bilberry and nutrition
The bilberry contains large numbers of phytochemicals, which are thought to help lower blood pressure, inhibit the formation of clots and enhance the supply of blood to the nervous system. Some studies have shown that the antioxidants found in the fruit of the bilberry bush are up to fifty times as powerful as vitamin E and ten times as powerful as vitamin C.

Bilberry also seems to show great effectiveness at reducing vascular insufficiency and other related conditions. Bilberry seems to work in much the same way as ginkgo biloba and horse chestnut, and the circulatory effects it produces are thought to be quite effective at increasing circulation and the health of the eyes and organs.

What to look for
Bilberry is available in a wide variety of sources, including fresh bilberry and a number of extract and capsule forms. When shopping for bilberry, either the fresh or the supplement variety, it is important to buy only the highest quality products.

That is because how the fruit of the bilberry tree is harvested can make a lot of difference in its effectiveness as a health booster. It is important for the bilberry to be harvested at the peak of ripeness, and it is just as important that it be processed into supplements and capsules in facilities that use the best manufacturing equipment. Problems can be caused by contaminated manufacturing equipment, and buying bilberry from the most highly respected sources is the best way to ensure you get all the important benefits of the bilberry bush in your daily diet.

The bilberry, like the blueberry and other related berries, is among the best and highest quality foods on the market. Whether you buy your bilberry fresh at the supermarket or health food store, or opt for the stability and ease of bilberry supplements, it is important to incorporate this valuable food into a healthy diet, for the health of your eyes, circulatory system and nervous system.

Enjoy the healing power and flavor of beans

For many people, including some highly respected nutritionists, beans are just about the perfect food. Beans are so nutrient dense and low in calories that they are perfect for any dieter. In addition, beans are a strong source of dietary fiber, which has been shown to help prevent cancer, heart disease and many other common ailments.
In addition, all kinds of beans have been found to be rich in compounds called protease inhibitors. These compounds have been shown to make it harder for cancer cells to invade healthy tissue, and this may explain some of the cancer protection effects of many beans.
The nutritional value of beans
Beans are also rich in isoflavones, and these isoflavones have shown promise against breast cancer since they seem to be able to block the ability of estrogen to speed the growth of tumors. These isoflavones are common in many varieties of beans.
Black beans are one of the best known, and most versatile, members of the bean family. Black beans are also excellent sources of fiber, which has been shown to be valuable in lowering cholesterol and plaque in the bloodstream. The high fiber content of black beans and other types of beans also helps to prevent blood sugar levels from rising too quickly after a meal, making beans a particularly good choice for those who suffer from diabetes, insulin resistance or hypoglycemia.
Beans also offer an excellent source of protein, particularly when combined into tasty recipes including whole grains such as wild rice. This low fat high protein combination makes all kinds of beans excellent choices for a healthy vegetarian lifestyle.
There are many reasons why beans and legumes should be part of healthy diet, including their low price, their great taste and their amazing versatility. Beans can be used in hundreds of different recipes, so it is possible to eat beans every day and never have the same dish twice.
Beans and fiber
One of the most significant benefits of beans in the diet, however, is their amazing fiber content. Few foods are as rich in dietary fiber as those in the bean and lentil family, and nutrition experts are increasingly coming to recognize the importance of getting enough fiber in the diet.
Dietary fiber seems to play a role in regulating blood pressure, keeping blood sugar levels in check, helping to prevent heart disease and high cholesterol and even preventing certain forms of cancer. It is easy to see why new government guidelines stress the importance of foods, like beans, which are rich in dietary fiber.
Beans are a particularly good choice for those people who suffer from digestive problems. Beans are among the most easily tolerated foods on the market, and even those with sensitive stomachs and digestive systems are usually able to do well with most kinds of beans.
Beans are important in other ways as well, notably for their antioxidant properties. Most varieties of beans are rich in antioxidant vitamins, thought to play a vital role in good health, proper nutrition, cancer fighting and even in fighting the effects of aging.