Green Tea (Camellia sinensis) originated in China, and many believe it was first steeped in 2737 BC during the reign of Emperor Shennong. Today, green tea is enjoyed all over the world and considered an alternative to other forms of caffeine like coffee.
Let’s review the possible health benefits of green tea.
Green tea is rich in polyphenols and catechins, which are antioxidants found in plants. Of special interest is EGCG (Epigallocatechin gallate), the main antioxidant found in green tea that can help fight oxidative stress.
EGCG may be behind the potential heart health benefits of green tea:
Several studies1 have shown that green tea may support healthy blood pressure and cholesterol levels.
Green tea contains trace amounts of caffeine, which can support concentration and energy levels.
Additionally, green tea contains the amino acid L-Theanine, which is known for its calming and soothing effect.
Green tea may help burn fat by stimulating therogenesis (making the body warmer), and by increasing energy expenditure and fat oxidation2
I came across an article1 from the Harvard Health Blog that details four nutrients most Americans lack.
Now, I know our readers are much, much healthier than the average American. But hey, there’s nothing wrong with making sure you’re checking every box.
And these four nutritional deficiencies were identified by the US Department of Health and Human Services and considered “dietary components of public health concern.”
Without further ado, here are the big four:
Thanks to milk advertisements, we all know you need calcium to build and maintain strong bones, which is especially important as we age. Calcium also plays a role in heart health, muscle function, and nerve signaling.
Where to find it? Cheese
Click here2 for a more comprehensive list.
Less than 2% of Americans get enough potassium, and 90% of Americans get too much sodium...why is this important?
Well, these two minerals are critical for healthy fluid balance - and several studies indicate that consuming more sodium than potassium is a strong indicator of increased risk of cardiovascular problems.3
Potassium acts as a ‘vasodilator’ - meaning it helps relax and widen blood vessels, which can lower blood pressure and help get more oxygen to your muscles and brain.
Harvard Health Publishing said the following:
“When it comes to fighting high blood pressure, the average American diet delivers too much sodium and too little potassium. Eating to reverse this imbalance could prevent or control high blood pressure and translate into fewer heart attacks, strokes, and deaths from heart disease.”4
Where to find it?
Click here5 for a more comprehensive list.
Fiber is often described as a “broom” for your intestines. It passes through your digestive system relatively intact, soaks up water, expands like a balloon, and adds bulk to stool so it can pass more comfortably and more completely.
Additionally, fiber supports healthy cholesterol levels, blood sugar levels, and even helps keep you full so you don’t overeat.
Where to find it?
Click here6 for a more comprehensive list.
Known as “the sunshine vitamin,” Vitamin D is estimated to be involved in the regulation of up to 2000 genes and almost every bodily process under the sun, supporting healthy bones, a healthy heart, muscles, mood, immunity, and more.
Vitamin D acts more like a hormone than a vitamin because the body can actually synthesize it from UVB rays and cholesterol.
According to a robust survey of 4,495 people, 41.6% of adults in the US were deficient in Vitamin D.7
Luckily, you don’t need that much sun to maintain healthy Vitamin D levels, just 10 to 30 minutes three times a week is likely enough. Any extra Vitamin D your body doesn’t need gets stored in fat to use later.
If getting some sun isn’t an option, some Vitamin D-rich foods are:
Sure, it won’t win you any “best smelling breath” awards, but the more I read about garlic, the more I’m sure I’ll be using it for the rest of my life.
Long before garlic became a popular culinary spice, the ancient Egyptians, Babylonians, Greeks, Romans, and Chinese used garlic for its medicinal properties.
And now that modern science put garlic to the test, it only confirms the incredible power of this herb.
According to two separate studies, garlic supplementation was able to reduce systolic blood pressure by 7-16mmHg, and diastolic blood pressure by 5-9mmHg. 1
Researchers believe garlic does this in two ways. First, garlic can lower C-Reactive Protein, which is a common marker of systemic inflammation. Secondly, garlic contains ‘allicin’ - a sulfuric compound that relaxes the blood vessels and prevents blood vessel constriction.
In a meta-analysis of sixteen trials with data from 952 subjects, supplementing with garlic appeared to lower total and LDL cholesterol by 10-15%.2
Researchers noted that garlic deactivated cholesterol-producing enzymes, which may explain this effect.3
A 2016 study asked 55 patients, aged 40-75 years old, to take either a placebo or a garlic supplement. One year later, those who took the garlic supplement had slowed total plaque accumulation by 80%.4
In a large 12 week study, those supplementing with garlic were 63% less likely to get a cold compared to the placebo group.
Even better, the average cold length of the garlic group was reduced by 70%, from 5 days for the placebo group to 1.5 days for the garlic group.5
Garlic’s sulfur smell may repel insects as well. In fact, some find that spraying a garlic solution on their plants can keep insects away. Does it work for humans? Right now evidence is mostly anecdotal, but you’ll find many people swear that supplementing with garlic keeps the bugs away.
A word of caution: Those taking blood-thinning medications should speak to their doctor before increasing garlic intake.
Well, there you have it!
Garlic is truly incredible. We’d add it to more of our supplements, but I’m not sure you’d enjoy the taste!
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