There are three types of omega-3 fatty acid:

• alpha-linolenic acid (ALA)
• eicosapentaenoic acid (EPA)
• docosahexaenoic acid (DHA)

ALA is mostly present in plant oils, such as chia seeds, flaxseeds, and walnuts. DHA and EPA are mostly present in cold-water fatty fish, such as mackerel, salmon, herring, and sardines.

A person’s body can convert small amounts of ALA into DHA and EPA. According to the Office of Dietary Supplements (ODS), most people in the United States get enough ALA in their diet. Experts have not yet established how much DHA and EPA a person needs.

Possible benefits

Chia seeds are a good source of omega-3 fatty acid.

Beyond the basic maintenance of cells in a person’s body, initial research has linked omega-3 fatty acids with various other health benefits.

However, a lot of the research that demonstrates these links is in the early stages or relies on experiments on animals.

In general, until scientists conduct further research, it is not clear to what extent omega-3 fatty acids benefit a person beyond the basic maintenance of their body’s cells.

The ODS note that studies have found that people who eat fish, which is a key source of omega-3 fatty acids, typically have a lower risk of various long-term illnesses compared with those who do not eat fish.

However, it is not clear whether this is because of the omega-3s that the fish contain or something else. Furthermore, if it is because of the omega-3s that fish contain, it is not clear if a person taking omega-3 supplements will have the same benefits.

May reduce inflammation

According to an article in the British Journal of Clinical Pharmacology, research has shown DHA and EPA to reduce the process of inflammation, which has links to various cardiovascular illnesses.

However, while these effects were evident in animal studies, clinical trials on humans were less conclusive.

People with rheumatoid arthritis appeared to benefit from taking fish-oil supplements, but there was no clear benefit for people with inflammatory bowel disease or asthma.

May reduce the chance of heart attack

According to the ODS, there is some evidence that taking omega-3 supplements may reduce the risk of a person having a heart attack. However, the ODS note that other studies did not find a link between omega-3 supplements and less chance of a person having cardiovascular issues in general.

A review article in the Journal of Physiology and Biochemistry states that this is a controversial area of research that is still up for debate.

According to the National Centre for Complementary and Integrative Health (NCCIH), researchers have shown omega-3s to help lower a person’s triglyceride levels. Triglycerides are fats, and if a person has an excess of these, they are more at risk of cardiovascular diseases.

However, the NCCIH point out that medications that contain omega-3s among other ingredients have approval by the U.S. Food and Drug Administration (FDA) to treat high triglyceride levels, although the same does not apply to omega-3 supplements.

May help combat obesity

An article in The Journal of Nutritional Biochemistry states that research in humans is yet to show omega-3 supplements to help a person lose weight. They may be able to help a person stop putting weight back on, however, although it is not clear precisely how they may do this.

May contribute to infant health

The NCCIH highlight a study that shows that the children of mothers who took a high-dose fish oil supplement were less likely to develop asthma than the children of mothers who took a placebo. However, the NCCIH also note that other studies contradict this finding.

Risks

Side effects of taking omega-3 supplements include nausea and headaches.

According to the NCCIH, the side effects from omega-3 supplements are usually mild and might include:

The ODS note that if a person is taking anticoagulants, which are drugs that stop their blood from clotting, then taking high doses of omega-3 supplements may lead to bleeding problems.

Summary

Omega-3 fatty acids are an important part of a person’s nutrition and contribute to the basic health of all cells in the body. Most people get enough omega-3 fatty acids in their diet to achieve this.

A key source of omega-3 fatty acids is fish. There is clear evidence that eating more fish can help reduce the chances of a person developing cardiovascular illnesses. However, there has yet to be conclusive evidence that taking omega-3 supplements has similar health benefits.

Resistance training, such as weightlifting, puts a high degree of strain on the muscles. Over time, the muscles adapt, becoming stronger and, typically, larger.

Many muscle-building supplements are available for people wishing to improve their athletic performance and enhance their muscle growth.

Beginners do not usually require supplements, because they will build muscle quickly after starting resistance training. Supplements are more beneficial for people at an intermediate or advanced level or whose performance has plateaued.

This article will discuss some of the best muscle-building supplements currently available.

Protein

Proteins are a group of large molecules. Amino acids combine to form a variety of protein structures, and these support the cells and perform a variety of functions throughout the body.

Protein is essential for muscle growth. Resistance exercise damages the muscles, and the body uses amino acids to repair this damage.

What does the evidence say?

Studies suggest that protein supplements can help build muscle.

Despite a huge amount of research, investigations into the effectiveness of protein supplementation have come up with mixed results.

For example, one study found that protein supplementation combined with resistance training increased fat-free mass in older adults but had no effect on muscle mass or strength.

In 2018, a major systematic review in the British Journal of Sports Medicine analyzed data from 1,863 people who had engaged in resistance training for at least 6 weeks.

These researchers found strong evidence that dietary protein supplementation leads to significant increases in muscle strength and size.

Conclusion

Overall, the evidence suggests that protein supplementation can help build muscle in people of all ages.

Dietary protein supplementation is more effective. A person can boost their intake by incorporating more protein-rich foods — including meats, dairy, and legumes such as beans — in their diet. These foods also contain a range of other important nutrients and vitamins that may promote muscle growth.

If the dietary approach is not possible, protein supplements come in many forms, including shakes and bars. Many of these supplements are available to purchase online.

For muscle growth, a person needs to consume more than the recommended daily amount of dietary protein. The target amount is unclear, but research suggests that consuming more than 1.6 grams (g) of protein per kilogram of bodyweight daily is unlikely to have further benefits.

Some people believe that consuming protein supplements directly after exercising will better support muscle growth. However, research suggests that the timing of protein supplementation is unlikely to have this effect.

Creatine

Creatine is a compound that the kidneys, liver, and pancreas produce, and muscles throughout the body store it.

Creatine supports several parts of the body, including the muscles, and it appears to play a role in physical performance and muscle growth.

The compound is also present in foods, such as meat and fish, and it is available as an oral supplement.

What does the evidence say?

Creatine monohydrate — a popular form of creatine — is the most effective supplement for improving exercise performance and increasing muscle mass, according to the International Society of Sports Nutrition.

Creatine monohydrate is an ergogenic supplement, which refers to its performance-enhancing qualities. “Ergogenic” comes from “ergo,” meaning work, and “genic,” meaning generating or producing.

Various studies have found that creatine supplementation can improve exercise performance over time, including in resistance training.

A review of 22 studies found that, compared with a placebo, creatine supplementation increased the maximum amount of weight that a participant could lift by 8% and how many times they could lift a weight by 14%.

Conclusion

By improving exercise performance over time, creatine supplementation can lead to more significant increases in muscle mass.

Indeed, several studies have found that combining heavy weight training with creatine supplementation leads to greater muscle growth, compared with a placebo.

It is not necessary to take more than 3–5 g of creatine per day. However, some people find an initial loading phase beneficial. This may involve taking around 0.3 g of creatine per kilogram of bodyweight every day for at least 3 days.

Caffeine

Caffeine is a natural stimulant present in a range of drinks, including coffee and tea. Many people use caffeine for mental alertness, but it can also help with exercise performance.

What does the evidence say?

Like creatine, caffeine is an ergogenic supplement. Many studies have found that caffeine can increase performance in a range of sports, including swimming and rowing. Findings are less clear as to whether caffeine can enhance resistance training and lead to muscle growth.

A systematic review in 2010 found some evidence that caffeine supplementation could benefit resistance training. A study in 2012 found that consuming at least 3 milligrams of caffeine per kilogram of bodyweight could increase squat and bench press performance.

Conclusion

There is some evidence that caffeine supplementation can improve performance in resistance training. This may lead to muscle growth over time.

How to choose

Building muscle takes time and there are no short cuts.

Choosing the best supplement for muscle growth can be confusing, due to the wide variety of corporate and personal endorsements. Many claims are the result of marketing rather than scientific evidence.

Muscle growth predominantly results from effective resistance training and adequate dietary protein intake. Building muscle takes time, and there are no real short cuts.

A range of other factors can influence muscle growth, including genetics and a person’s sleep pattern.

Even the best legal supplements will have only a very small influence on exercise performance and muscle growth. Any claims about supplements having a substantial or immediate impact on performance are likely false.

The supplements mentioned in this article are well studied. There is also emerging evidence that other supplements, including beta-alanine, could benefit muscle growth.

On the other hand, there is little evidence to support the use of some well-established supplements, such as branched-chain amino acids, or BCAAs.

Takeaway

Building muscle is a slow process that requires consistent resistance training over long periods.

Maintaining a healthful lifestyle and adequate protein intake will support this process. Some people may also benefit from supplementing their diet with creatine, caffeine, or both.

There is not enough scientific evidence to determine whether most other supplements on the market help with building muscle. Be cautious about claims that any supplement can have a substantial or immediate effect on muscle performance and growth.

Unlike many other diets, the Whole30 diet does not focus solely on weight loss or calorie counting, so it may not be right for people who are only looking to lose weight. Instead, the restrictions include groups of foods that a person can or cannot eat.

The end goal of the Whole30 diet is to reset the body and allow the person to then slowly add foods back into their diet and check for adverse reactions.

Definition

The whole30 diet involves eating only certain food groups.

The Whole30 diet is a 30-day program created in 2009.

The basis for the program is to deal with underlying health issues in the body by removing certain groups of foods, which the creators of the diet believe are harmful.

The Whole30 website itself states that the diet helps to cut out food groups that it claims are:

• inflammatory
• gut-disrupting
• psychologically unhealthy
• hormone unbalancing

According to the Whole30 program, these potentially harmful food groups include:

• dairy
• sugar
• grains
• legumes

By cutting out all of these foods for 30 consecutive days, proponents of the diet believe the body can heal from the underlying issues these foods may cause. In this regard, the diet would act as a reset button.

While not everyone will feel some negative effects of eating each of these food types, the diet eliminates them all at once to allow an individual to find a new baseline, working their way back up from there to establish a suitable permanent diet.

Safety and effectiveness

There are no current studies on the effects of the Whole30 program itself, so there may be no way to say for sure whether it works or not. Also, the end goal of the diet is not concrete, so success may be hard to quantify.

While the Whole30 diet is not primarily a weight loss program, the Whole30 website claims that over 95% of participants lose weight and improve their overall body composition.

Additional benefits the program claims people experience include:

• more energy
• sharper mental focus
• better sleep
• clearer skin
• improved mood
• increased athletic performance
• reduced cravings for unhealthful foods

The website also claims that thousands of testimonials from clients state that the diet helps with conditions that include:

This evidence from testimonials is anecdotal, which does not support the idea that the diet will help improve these conditions for everyone.

As the diet focuses more on the elimination of food groups rather than individual components, it would be difficult to quantify success or failure with the diet.

With that said, the Whole30 diet does eliminate most sources of dietary carbohydrates, such as refined grains and sugars. As such it is technically a low-carb diet, though it does allow for some sources of carbohydrates, such as potatoes.

Low-carb diets have research behind them and may help people lose weight and reduce their risk of cardiovascular issues.

A study in the journal Annals of Internal Medicine compares low-carbohydrate diets and low-fat diets for their effect on weight loss and cardiovascular risk. Researchers found that when they checked at 3, 6, and 12 months, people who followed a low-carb diet lost more weight than people who followed a low-fat diet. The quantity of harmful fats that may increase the risk of cardiovascular disease also went down.

Importantly, this study followed up with people after a minimum of 3 months, which is much longer than the 30-day program of the Whole30 diet.

On the other hand, a review in the journal PLoS One notes that low-carbohydrate eating may produce similar results as other weight loss diets, and does not appear to have any particular benefit over other forms of dieting. Again, this is with longer-term diets.

The researchers also note that in the long term, dietary guidelines should be sustainable and easy to manage.

A heavy restriction diet such as the Whole30 diet is not going to be easily sustainable without careful management, so people who use the program should have a good exit strategy and modified diet afterward.

Foods to avoid

A person following the Whole30 diet should avoid most sugars, including syrups.

Unlike other diets that focus on only one aspect of nutrition, such as low-fat diets or calorie counting, the Whole30 diet concerns itself with entire food groups that it sees as problematic.

The Whole30 diet sets out strict guidelines for what participants may eat during the program. Participants have to avoid the following foods:

Sugars, including natural or alternative sweeteners, such as:

Dairy, including all products made from cow, sheep, or goat’s milk, such as:

Grains in all forms, including:

Legumes and beans of all types, including:

Soy in all forms, such as:

• edamame
• soy sauce
• miso
• tempeh
• tofu
• soy protein
• soy lecithin
• soy oil

Other things to avoid are:

• alcohol in any form
• added ingredients, including monosodium glutamate (MSG), sulfites, and carrageenan
• baked goods and junk foods, including everything from pancakes and waffles to chips and ice cream

To follow the Whole30 diet correctly, a person can have no cheat days during these 30 days and may not allow these foods into their diet under any circumstances. Anyone who does slip up or has a cheat day would have to repeat the process from day 1.

Foods to eat

Instead of these foods, the Whole30 diet suggests filling up the person’s food intake with other fresh, whole foods, including:

• high quantities of vegetables
• moderate amounts of meat, seafood, and eggs
• plenty of natural, healthy fats
• some fruits
• nuts and seeds such as almonds and cashews
• all herbs, spices, and seasonings
• coffee, tea, and herbal teas

There are also some exceptions to the food groups that the diet eliminates. These include:

• ghee or clarified butter — the only dairy product allowed on the program
• green beans, snow peas, and sugar snap peas — the only legumes the program permits
• iodized table salt
• all forms of vinegar except malt vinegar
• fruit juice

These foods may technically be problematic foods, but the diet allows for their use.

Should I try the Whole30 diet?

A person following the Whole30 diet may want to prepare on-the-go snacks in advance.

The Whole30 diet is not a simple diet plan that a person can ease into over long periods.

It is more of a 30-day commitment. Because of this, it may not be right for everyone.

The diet itself is very restrictive. Additionally, if a person slips up once or has a cheat meal, they have to start their 30 days over again.

This alone is a hurdle, as it takes a lot of self-discipline to complete these 30 days.

In addition, undertaking the diet can take a lot of time. Because the diet eliminates entire groups of foods, it may take a lot of time to plan and prepare meals for the 30 days.

Eating out at most restaurants is not an easy option, given the strict nature of the diet. On-the-go snacks that may class as junk foods are also off limits. This may mean that a person who wants to try the Whole30 diet will need a lot of time to cook and prepare their meals and snacks ahead of time.

People who are not ready to commit time to their diet may want to try other methods, such as simple calorie counting.

Takeaway

While the Whole30 program may help some people lose weight, it is not the main focus of the diet. The main aim is to give the body a reset, allowing it to recover from the effects of foods the program’s creators believe are harmful.

In that regard, the weight-loss benefits of the diet would be secondary to the reset it provides the body. The person would then slowly integrate these potentially problematic foods back into their diet one at a time to check for any reactions.

It is important to note that the Whole30 diet is extremely restrictive and is not a long-term diet. After the 30 days are up, it is essential to transition to a more balanced, healthful long-term diet than the Whole30 diet.

Vitamin C, also called ascorbic acid, plays many important roles in the body. In particular, it is key to the immune system, helping prevent infections and fight disease.

The human body does not store vitamin C, so people need to get this nutrient from their diet every day. It dissolves in water, and any excess leaves the body in urine.

This article looks at the foods richest in vitamin C and how to include them in the diet. It also discusses the vitamin’s function and health benefits.

Best foods for vitamin C

Vitamin C is important for a person’s immune system.

According to the Office of Dietary Supplements (ODS), the recommended daily allowance of vitamin C for adults is:

• 90 milligrams (mg) for males
• 75 mg for females
• 85 mg when pregnant
• 120 mg when breastfeeding
• an additional 35 mg for people who smoke

Some experts believe that people should consume much more than the recommended daily allowance for good health. One scientific editorial suggests that 200 mg per day is an optimal amount for most adults.

One serving of any of the foods below contains more than 20 percent of the recommended daily value of vitamin C. This makes these foods “excellent” sources of the vitamin, according to the Food and Drug Administration (FDA).

The following 20 foods are among the richest sources of vitamin C:

Does cooking affect vitamin C?

Cooking may reduce the amount of the vitamin in fruits and vegetables. To lose the least vitamin C, the ODS recommend steaming or microwaving these foods.

To get the most vitamin C, eat a variety of raw fruits and vegetables every day.

Why is vitamin C important?

A person with vitamin C deficiency may experience joint pain.

Vitamin C is an antioxidant. It protects the body’s cells from damage caused by free radicals. Free radicals can cause changes in cells and DNA that can lead to illnesses, including cancer.

This vitamin also plays a key role in almost all of the body’s tissues. Without vitamin C, the body cannot make collagen, a protein that is necessary for building and maintaining:

• healthy bones
• joints
• skin
• digestive tract tissues

Vitamin C is an important part of the immune system, which defends against viruses, bacteria, and other pathogens. Studies show that low levels of vitamin C lead to problems with the immune system and other illnesses.

Vitamin C deficiency can result in a condition called scurvy. This deficiency is relatively rare in the United States.

A vitamin C deficiency, or scurvy, may cause:

Health benefits of vitamin C intake

The following sections discuss some of the most important benefits of vitamin C.

Boosting heart health

Some evidence suggests that vitamin C may help lower the risk of heart disease or its complications.

One study indicates that people who consume more vitamin C have a lower risk of death from cardiovascular disease.

Other researchers are not convinced that vitamin C alone improves heart health. However, it is clear that eating more fruits and vegetables can help boost the health of the heart by providing a range of vitamins, minerals, antioxidants, and fiber.

Strengthening the immune system

Vitamin C has an immune-boosting effect that can help the body fight off illnesses, such as the common cold.

One study found that vitamin C helped prevent pneumonia and supported tetanus treatment. Also, findings of an animal study suggest that vitamin C plays a role in reducing lung inflammation that results from the flu.

Lowering the risk of some cancers

Vitamin C is an antioxidant, so it can prevent damage caused by free radicals. This may help prevent diseases such as cancer.

Investigations into whether vitamin C effectively prevents cancer have yielded mixed findings. However, the results of a few studies have been positive:

Meals and recipes for a vitamin C boost

Vitamin C-rich foods can be a part of nearly any meal. The following breakfast, lunch, and dinner ideas can help a person meet their daily requirement.

Breakfast

Many people have a glass of orange juice with breakfast, but this is high in sugar. In fact, some brands of orange juice contain as much sugar as a soda.

Instead, load up on vitamin C in the morning with some of these breakfast options:

Lunch

A healthful lunch can help prevent afternoon fatigue and keep energy levels up until dinner. Some ideas for a vitamin C-infused midday meal include:

Dinner

Dinner can be a rich source of vitamin C when a person tops vegetables or meats with freshly squeezed lemon juice.

When vitamin C accompanies iron-rich plant foods, the body absorbs the iron more efficiently.

Some dinner ideas include:

How much vitamin C should I get?

A person who smokes may need more vitamin C.

Some people may need higher amounts of vitamin C than others. People who smoke or are exposed to secondhand smoke, for example, may require more vitamin C to reduce the damage of the free radicals that the smoke releases.

Other groups who may benefit from a higher vitamin C intake include:

• people who do not eat enough fruits and vegetables or who have a very restricted diet
• people who are unable to fully absorb vitamins and nutrients
• people with certain health conditions, such as kidney disease or cancer

If someone cannot get enough vitamin C in their diet, they can take supplements. Many brands are available in drug stores and online.

Summary

Vitamin C is necessary for good health. Because it is abundant in many plant foods, eating a healthful diet that includes a variety of fruits and vegetables usually provides a person with all the vitamin C that they need.

People who wish to boost their vitamin C intake can do so by eating rich sources of the vitamin each day.

Vitamin K-1 is the primary form, and it mainly comes from leafy green vegetables. Vitamin K-2 occurs in animal proteins and fermented foods. The bacteria in the human gut also produce small quantities of K-2.

In this article, we discuss vitamin K-2, its functions, and how it differs from K-1. We also describe dietary sources, health benefits, the recommended daily intake, deficiency symptoms, and supplements.

What is it?

Sauerkraut is a good dietary source of vitamin K-2.

Vitamin K refers to a family of fat-soluble vitamins that the body needs to produce a protein called prothrombin, which promotes blood clotting and regulates bone metabolism.

The vitamin comes in two main forms:

• Vitamin K-1, or phylloquinone, occurs naturally in dark leafy green vegetables and is the main dietary source of vitamin K.
• Vitamin K-2, or menaquinone, is present in small quantities in organ meats and fermented foods. Gut bacteria also produce vitamin K-2.

Functions

The body needs both types of vitamin K to produce prothrombin, a protein that plays crucial roles in blood clotting, bone metabolism, and heart health. Vitamin K also helps facilitate energy production in the mitochondria of cells.

Vitamin K-1 is primarily involved in blood coagulation. K-2 may have a more diverse range of functions in the body.

In a long-term study involving 36,629 participants, researchers observed an association

between high intakes of vitamin K-2 and a reduced risk of developing peripheral arterial disease (PAD), particularly in people with high blood pressure. However, the authors concluded that K-1 had no effect on PAD risk.

Vitamin K has antioxidant properties. It protects cellular membranes from damage due to excess free radicals, in a process known as peroxidation. Blood thinning medication, such as warfarin, can lower the antioxidative potential of vitamin K.

K-1 vs. K-2

Vitamins K-1 and K-2 have different chemical structures. Both types have a phytyl side chain, but K-2 also has isoprenoid side chains.

K-2 has several subtypes, called menaquinones (MKs), which scientists have numbered MK-4 through MK-13, based on the length of their side chains.

K-1 is the primary form of the vitamin, and it is mainly present in leafy green vegetables. However, the body has difficulty absorbing vitamin K-1 from plants.

According to a 2019 review, research suggests that the body absorbs 10 times more vitamin K-2, in the form of MK-7, than vitamin K-1.

Vitamin K is fat-soluble, so eating dietary fats, such as butter or plant oils, may enhance the body’s absorption of vitamin K-1 from plants.

Bacteria in the gut can synthesize vitamin K-1 into vitamin K-2. Also, fermented foods, meat, and dairy products contain modest amounts of vitamin K-2.

The body stores vitamins K-1 and K-2 differently. K-1 accumulates in the liver, heart, and pancreas. K-2 occurs in high concentrations in the brain and kidneys.

Best dietary sources

Leafy green vegetables contain vitamin K-1.

Several foods are rich in vitamin K-1, and vitamin K-2 is much less common. Bacteria in the gut can convert some K-1 into K-2.

Fermented foods are a good source of vitamin K-2.

Also, because it is fat-soluble, organ meats and high-fat dairy products contain fairly substantial quantities of vitamin K-2. Conversely, lean meats, such as poultry, are not good sources of K-2.

Dietary sources of vitamin K-1 include:

• dark leafy green vegetables, such as spinach, kale, and collards
• lettuce
• turnips
• broccoli
• carrots
• vegetable oils
• blueberries
• grapes

Dietary sources of vitamin K-2 include:

• natto, a traditional Japanese dish of fermented soybeans
• sauerkraut
• dairy products, especially hard cheeses
• liver and other organ meats
• beef
• pork
• egg yolks
• chicken
• fatty fish, such as salmon

Health benefits of vitamin K-2

In addition to its crucial role in blood clotting and wound healing, vitamin K-2 has a number of other health benefits. We discuss some of these below.

Heart health

Vitamin K-2 may lower the risk of cardiovascular damage and improve overall heart health.

According to a 2015 review article, K-2 activates a protein that prevents calcium deposits from forming in the walls of blood vessels. The author cited findings suggesting that a diet high in natural vitamin K2 may decrease the risk of coronary heart disease.

Bone health

Vitamin K-2 promotes healthy bone mineral density by carboxylating osteocalcin, a protein that binds calcium to bones.

A 2019 study investigated the effects of taking MK-4 supplements in 29 postmenopausal females who had experienced hip or vertebral compression fractures.

The researchers concluded that taking 5 milligrams of an MK-4 supplement daily reduced the levels of undercarboxylated osteocalcin to that “typical of healthy, premenopausal women.”

A 2017 study from Japan examined whether vitamin K-2 enhances the effects of standard medication for osteoporosis in adult females aged 65 or older. According to the results, vitamin K-2 did not appear to enhance the effects of the osteoporosis medication.

Anxiety and depression

High blood glucose levels may increase a person’s risk of developing depression, anxiety, and cognitive impairment.

A 2016 study investigated the effects of vitamin K-2 in rats with metabolic syndrome, high blood glucose levels and symptoms of anxiety, depression, and memory deficit.

After 10 weeks, treatment with vitamin K had normalized blood glucose and reduced symptoms of anxiety and depression. However, it did not improve memory deficit in the rats.

Cancer

Vitamin K-2 has antioxidant properties that may help protect against cancer. In addition, findings suggest that K-2 may suppress genetic processes that lead to tumor growth.

According to a 2018 study, vitamin K-2 that scientists had modified with a sialic acid-cholesterol conjugate significantly suppressed tumor growth in mouse cells.

A 2019 study suggests that K-2 significantly reduces the activity of hypoxia-inducible factor 1-alpha (HIF-1A) in hepatocellular carcinoma cells. HIF-1A is an important target for cancer drug therapy.

Recommend daily intake

The Office of Dietary Supplements (ODS) recommend a daily intake of 120 micrograms (mcg) of vitamin K for adult males and 90 mcg for adult females. There is no specific recommendation for vitamin K-2.

Deficiency symptoms

According to the ODS, vitamin K deficiency affects very few adults in the United States. Newborns and people with certain gastrointestinal disorders, such as celiac disease and ulcerative colitis, have a higher risk of vitamin K deficiency.

A severe deficiency increases the time it takes for the blood to clot, making a person more prone to bruising and bleeding and increasing the risk of hemorrhage.

A deficiency of the vitamin can also reduce bone mineralization, which can lead to osteoporosis.

Certain medications can affect vitamin K levels in the body. For example, long courses of antibiotics can kill the gut bacteria that produce vitamin K. Some cholesterol-lowering medications can also interfere with the body’s ability to absorb vitamin K.

Blood thinners, such as warfarin, can interact dangerously with the vitamin. It is important for people taking these medications to consume the same amount of dietary vitamin K each day and to speak to a doctor before taking supplements or making dietary changes.

Supplements

Many multivitamins contain vitamin K.

While the ODS report that vitamin K deficiency is very rare and that most people are getting enough of the vitamin from their diet, anyone at risk of a deficiency may wish to consider dietary supplements.

Many multivitamins contain both forms of vitamin K. A person can also purchase vitamin K as a standalone supplement or in combination with specific nutrients, such as vitamin D, calcium, or magnesium.

The types of vitamin K commonly available in dietary supplements include:

• vitamin K-1, as either phylloquinone or a synthetic form called phytonadione
• vitamin K-2, as either MK-4 or MK-7

The concentrations of K-1 and K-2 vary, depending on the supplement. Always check the nutrition label before purchasing supplements.

Vitamin K can interact with some drugs, especially blood thinners, so it is important for people taking prescription medications to speak to their doctor before using a dietary supplement.

A variety of vitamin K supplements are available to purchase online.

Summary

There are two main forms of vitamin K: vitamin K-1 and vitamin K-2.

K-1 primarily occurs in leafy green vegetables, and it is the main dietary source of vitamin K. However, the body absorbs K-2 more readily, particularly the K-2 subtype MK-7.

Good sources of vitamin K-2 include fermented foods, organ meats, and dairy products. Fermented soybeans, such as natto, are an especially rich source of vitamin K-2. Bacteria that live in the human gut also produce small quantities of K-2.

Both forms of vitamin K are essential for blood clotting and bone health. However, vitamin K-2 may also protect against certain forms of cancer and heart disease.

Vitamin K deficiency is very rare and most people get enough of this vitamin from their diet. Some gastrointestinal conditions can increase the risk of a deficiency. However, people with these conditions should speak to their doctor before taking a dietary supplement.

People currently taking blood thinners, such as warfarin, should not take vitamin K supplements without seeking medical advice first. Sudden changes in vitamin K levels can impact the anticoagulant effects of warfarin and lead to dangerous complications.

Buckwheat is a good source of protein, fiber, and energy. Buckwheat does not contain gluten, so for people with celiac disease or gluten intolerances, buckwheat and buckwheat flour are excellent dietary alternatives.

This article will discuss the nutrition, health benefits, and side effects of buckwheat.

What is buckwheat?

Buckwheat is a whole grain that is similar to quinoa.

Buckwheat is a wheat crop that grows throughout the United States. It is a pseudocereal as it shares many similar properties to cereals but does not come from grass as most other cereals do. Quinoa is another example of a pseudocereal.

Buckwheat is an ingredient in many everyday food products, such as breakfast foods, flour, and noodles. Farmers also use it for livestock feed.

Nutrition

Buckwheat contains a variety of healthful nutrients. It is a good source of protein, fiber, and healthful complex carbohydrates.

One cup, or 168 grams (g), of roasted, cooked buckwheat groats (hulled seeds) contains the following nutrients:

• 5.68 g of protein
• 1.04 g of fat
• 33.5 g of carbohydrate
• 4.5 g of fiber
• 148 milligrams (mg) of potassium
• 118 mg of phosphorous
• 86 mg of magnesium
• 12 mg of calcium
• 1.34 mg of iron

Buckwheat also contains vitamins, including:

• thiamin
• riboflavin
• niacin
• folate
• vitamin K
• vitamin B-6

Health benefits

The following sections look at the evidence for possible health benefits of adding buckwheat to the diet.

1. Boosting heart health

Buckwheat is rich in fiber.

As a whole grain, buckwheat could have benefits for heart health.

The American Heart Association (AHA) recommend that at least half the grains in a person’s diet should be whole grains. Whole grain foods contain nutrients that are important for heart health, including fiber and niacin.

A 2015 systematic review found a link between diets that were higher in whole grain foods and a lower risk of heart disease. Animal studies have found that buckwheat may lower blood pressure, which can also improve heart health.

People who follow gluten-free diets may consume lower intakes of whole grains, which means they miss out on the health benefits they provide. Including buckwheat into the diet as an alternative to whole grains that contain gluten can deliver these benefits.

Buckwheat is a good source of fiber. According to the AHA, dietary fiber helps improve blood cholesterol levels, which, in turn, reduces the risk of heart disease, diabetes, stroke, and obesity.

2. Improving digestion

Buckwheat is rich in fiber. Dietary fiber is a type of plant-based carbohydrate that the body cannot break down during digestion.

Fiber supports the intestines in digesting food efficiently and helps food move through the digestive tract. It may also have other benefits, such as encouraging weight loss and preventing cardiovascular disease.

One cup of buckwheat also contains 1.58 mg of the recommended 14 to 16 mg of niacin for adults. Niacin, or vitamin B-3, is essential for converting carbohydrates, fats, and proteins into energy for the body’s cells to use.

Being a good source of fiber and niacin makes buckwheat a good choice for digestive health.

3. Weight management

Buckwheat is also a good option for weight management.

Satiety is the feeling of fullness after a meal. It is an important concept in preventing weight gain or promoting weight loss. Foods that increase satiety can offset hunger for more extended periods and may reduce the total number of calories a person consumes during a day.

Buckwheat is high in protein. Research has found that high-protein foods are essential for weight management because they lead to greater satiety with fewer calories than other types of food.

Including buckwheat in a healthful diet could lead to greater satiety and help with weight management. However, scientists will need to do further research into the effect of buckwheat and other whole grains to confirm this.

4. Managing diabetes

As a whole grain, buckwheat is a source of complex carbohydrate. This form of carbohydrate can help people manage their blood glucose levels.

The body takes longer to break down complex carbohydrates than simple carbohydrates. This slows down digestion and helps keep blood sugar levels stable for longer. White bread is an example of a simple carbohydrate.

According to the American Diabetes Association, whole grain foods are a good source of carbohydrate. These foods are an excellent source of energy and can provide fiber and minerals.

Animal research has found that buckwheat had a positive effect on insulin and blood glucose in mice with diabetes on a high-glucose diet. However, it is unclear whether these findings extend to humans with diabetes.

Side effects

Buckwheat is generally safe to consume and should not cause side effects in most people.

It is possible for buckwheat to cause a reaction in people with buckwheat allergies. They may experience symptoms, such as swelling in the mouth, or hives, when consuming buckwheat. However, reports of buckwheat allergies are uncommon in the U.S.

Healthful ways to eat buckwheat

A person avoiding gluten can use buckwheat flour when baking.

Buckwheat is easy to incorporate into a healthy diet. People can buy buckwheat groats in health stores or choose between brands online. Buckwheat flour is also available in stores and online for making bread, pancakes, and baked goods.

People can eat raw buckwheat groats after soaking and draining the raw groats to make them easier to digest. Otherwise, boil the groats in water before adding them to salads, sides, or mains.

To add buckwheat into the diet, try the following recipe ideas:

Breakfast

Buckwheat porridge is a healthful alternative to standard breakfast cereals, or try making pancakes with buckwheat flour, which go well with berries.

Lunch

Buckwheat groats make an excellent addition to a salad. Boil the buckwheat groats in salted water before adding to the salad.

Dinner

To include buckwheat in a stir-fry, mix the groats with egg, then fry them over a medium heat for a few minutes before adding other ingredients.

Dessert

Buckwheat muffins are a tasty, gluten-free option for dessert.

Summary

Buckwheat is a healthful and diverse food product. A range of foods, from cereal to pancakes, contain buckwheat.

Buckwheat has an excellent nutritional profile, with a high protein content. It may have benefits for heart health and digestion. It could also make a great addition to the diets of people with diabetes, or those trying to manage their weight.

Honey provides a range of health benefits. Raw honey, which comes straight from the beehive, contains healthful bee pollen, bee propolis, and plenty of antioxidants.

Research has not confirmed that raw honey has more health benefits than regular honey, but some people believe that the processing and pasteurization that regular honey undergoes diminishes many of the beneficial elements. Some people believe that because of this, raw honey provides more health benefits than regular honey.

In this article, we compare the health benefits of raw honey and regular honey.

What is raw honey?

Raw honey is not filtered or pasteurized.

Honey is a sweet, golden liquid made by honeybees. Honeybees store their honey in small, hexagonal cups called a honeycomb. Raw honey comes straight from the honeycomb.

Honey from the hive contains bee pollen, beeswax, and parts of dead bees. Honey manufacturers will usually pass raw honey through a filter to remove as many impurities as possible, but some generally remain. It is still safe to eat.

Unlike raw honey, regular honey undergoes a pasteurization process. This means manufacturers have heated it to kill yeast cells that can affect its taste, increase its shelf-life, and make it look more transparent and attractive. However, pasteurization may adversely affect the number of nutrients in the honey.

Some historical evidence estimates that humans have used honey for over 8,000 years. During ancient times, people would have used raw honey, but today, most people use pasteurized honey.

Honey naturally offers the following healthful properties:

• antibacterial action
• wound-healing effects
• dietary antioxidants
• anti-inflammatory effects

Raw honey also contains bee pollen and bee propolis, which is a sticky, glue-like substance bees use to hold their hive together. Regular honey may not contain the same levels of bee propolis and bee pollen as raw honey.

A 2017 review on honey and a 2015 review on bee pollen report that bee propolis and bee pollen can offer anti-inflammatory, antioxidant, antibacterial, and anticancer properties.

The following sections explore seven evidence-based health benefits of raw honey.

1. Antioxidant effects

Researchers believe that some of the main health benefits from honey come from its antioxidant content.

Natural honey contains a range of compounds that act as antioxidants, including phytochemicals, flavonoids, and ascorbic acid.

Antioxidants reduce oxidative stress in the body by mopping up free radicals. Scientists have linked oxidative stress to a range of chronic health conditions, including many cancers. By eating an antioxidant-rich diet, people can reduce their risk of chronic disease.

Some people believe that pasteurization reduces the number of antioxidants in the honey, meaning that pasteurized honey may not offer the same benefits as raw honey.

There is no specific research into how pasteurization affects the antioxidants in honey, but studies show that heating other foods can reduce their antioxidant content.

2. Nutrition

Honey contains specific nutrients that can make it a healthful addition to the diet.

The exact nutrition and chemical composition of raw honey varies between different countries and environments and depends partly upon which types of flowers the bees gather their nectar from. Regardless of these factors, honey still contains healthful compounds, such as antioxidants, amino acids, and vitamins.

One tablespoon or 21 grams (g) of raw honey contains 64 calories and 16 g of sugar. These values may vary between brands and batches.

Natural honey naturally contains small amounts of the following vitamins and minerals:

Honey naturally contains sugar. A little more than half of the sugar in honey is fructose. Research has linked fructose to various health problems.

However, even with its fructose content, honey may be a healthier option than table sugar. Some research suggests that honey may offer a protective effect against diabetes and some types of honey may help improve cholesterol levels.

People who have diabetes or who are on sugar-restricted diets may choose to eat honey in moderation to avoid significant changes in their blood sugar levels. Pure honey has a glycemic index (GI) of 58, meaning it has a medium effect on blood sugar levels. Learn about the GI scale here.

3. Antibacterial action

Honey can help clean wounds and prevent infection.

Honey is a natural antibacterial and antimicrobial agent. It contains hydrogen peroxide and glucose oxidase and has a low pH level, which means it can kill harmful bacteria and fungi. Also, because of its unique chemical composition, it does not help yeast or bacteria to grow.

Because of its antibacterial action, people can use it to cleanse wounds,

Research has shown that manuka honey, which is a type of raw honey, can kill common pathogens including:

• Escherichia coli or E. coli, a bacteria that causes food poisoning and wound infections
• Staphylococcus aureus or S. aureus, a microbe that causes skin infections
• Helicobacter pylori or H. pylori, a bacteria that causes stomach ulcers and chronic gastritis

4. Wound healing

Numerous studies have suggested that honey works well as a wound healing dressing.

A review confirms that honey is useful in wound healing because of its antibacterial, anti-inflammatory, and antioxidant properties. Some evidence also suggests that honey has antiviral and antifungal properties.

Also, honey is acidic, which helps release oxygen from the wound and promote healing.

Apply raw honey directly to minor cuts and burns then place gauze or a bandage over the wound. Alternatively, people can purchase manuka honey products for wound care at some drug stores, or choose between brands online.

5. Relieving coughs

Several studies have suggested that honey may be as or more effective than some over-the-counter (OTC) cough medicines. Many cough medicines are not safe for younger children to take, so honey may be a good alternative for children over one year of age.

A meta-analysis suggests that honey may provide an effective way to decrease the severity and frequency of a child’s nighttime cough. One small-scale study found that a milk and one type of honey mixture relieved children’s coughs as effectively as an OTC medicine.

To relieve a cough, take a teaspoon of raw honey and avoid other liquids or foods afterward to allow the honey to coat the throat.

6. Treating diarrhea

Raw honey may have a soothing effect on digestion, helping with symptoms of diarrhea.

A study of 150 children with acute gastroenteritis found that those who received honey with an oral rehydration solution had a better recovery from diarrhea than those who did not receive honey. The children who received honey had fewer bowel movements and recovered faster from the illness.

To help treat mild diarrhea, try taking a teaspoon of raw honey or mixing honey with a drink. Avoid taking too much honey because excess sugar can make diarrhea worse.

7. Protecting the brain

Raw honey has anti-inflammatory properties.

Some evidence suggests that honey may have antioxidant and anti-inflammatory powers that can benefit the brain. An animal study found that rats that consumed honey had protection against brain damage caused by exposure to lead.

In addition, a review states that raw honey may contain ingredients that help fight inflammation in the hippocampus, a part of the brain involved in memory.

Risks

As long as a person is not allergic to bee pollen, raw honey is generally safe to use.

The Centers for Disease Control and Protection (CDC) say that people should not give honey to infants under the age of 1 because of the risk of infant botulism. Honey is safe from the age of 1 upwards. This applies to both raw and regular honey.

Choosing the right kind of honey

Raw honey will have a label that reads “raw honey.” If the label does not include the word “raw,” or does not come directly from a farmer or beekeeper who can confirm that it is raw, the manufacturer has probably pasteurized it.

The label may also describe the type of flowers that the bees pollinated to make that honey. The kind of flower determines the taste, color, and antioxidant and vitamin content of the honey.

Many types of pasteurized honey have labels that read “pure honey.” Others may say “clover honey” or may state that they come from a local area. Even products labeled as “organic honey” may not be raw, as some manufacturers do pasteurize organic honey.

Some processed honey products contain high fructose corn syrup or other additives. Check the label to make sure the honey is pure.

Raw honey has become more popular in recent years, and people can now buy it from many grocery and health food stores. Farmers’ markets also sell raw honey, sometimes directly from the beekeeper.

Online stores offer a wide range of brands of both raw honey and regular honey.

When raw honey turns to ‘sugar’

Raw honey may crystallize after a few months of storage. This means that the honey gets a grainy or sugar-like texture. Crystallized honey is safe to eat and has the same taste.

To make the honey liquid again, use a gentle heating technique:

1. Boil a pot of water and remove it from the heat.
2. Place the container of honey in the hot water. Do not allow the water to reach the top of the honey container to avoid contaminating it.
3. Remove the container of honey after a few minutes. If it is still solid or crystallized, repeat the process.

Do not microwave raw honey or put it directly in boiling water or on a hot stove top, as this may destroy some of its nutrients.

Summary

Raw honey may contain nutrients that regular honey does not. This means raw honey could potentially offer more, or more powerful, health benefits. However, research has not confirmed this.

Raw honey may contain extra elements, such as bee pollen and bee propolis, which can offer additional antioxidant and antibacterial properties.

Research on the medicinal uses of raw honey is promising. The studies on its healing properties and nutrition suggest that raw honey may be a more healthful sweetener than sugar.

Honey is a sweet, syrupy, golden-colored liquid made by honeybees. Honeybees store honey in the beehive to use for food and nutrients. Raw honey comes directly from the hive while regular honey undergoes processing before being bottled.

In this article, we look at the differences between raw and regular honey, including processing, health benefits, uses, and possible risks.

Raw honey vs. regular honey

Raw honey comes straight from the hive.

People use honey for food and medicine. Humans may have been using honey medicinally for as long as 8,000 years.

Originally, people would have used raw honey, but today, most honey on supermarket shelves is processed, usually through pasteurization, which involves intense heating. Many of these processed types of honey may contain added sugars.

What is raw honey?

Raw honey comes straight from the honeycomb. The beekeeper will usually just filter the honey to remove small bits of debris, including pollen, beeswax, and parts of dead bees. They do not pasteurize the honey.

Raw honey appears cloudy or opaque because it contains these extra elements. It is still safe to eat.

What is regular honey?

Regular, or pasteurized honey, is clear and smooth. The pasteurization process improves the honey’s appearance, increases its shelf-life, and kills yeast cells that can affect the taste of the honey.

However, some people believe that pasteurization reduces the number of antioxidants and nutrients in the honey.

How do they differ?

Raw honey is cloudy while regular honey is clear. Raw honey tends to have more variation in color and texture than regular honey. The color of raw honey may change depending on what flowers the bees pollinated.

While no large studies have confirmed that raw honey is more nutritious than regular honey, some small studies suggest that raw honey may offer extra health benefits.

Benefits

Studies show that raw honey contains a variety of beneficial ingredients.

Raw honey contains specific components that can offer health benefits. Pasteurization and other processes may remove or reduce some of these elements, which include:

• bee pollen, which has antioxidant and anti-inflammatory properties
• bee propolis, a glue-like substance that helps keep the hive together
• certain vitamins and minerals
• enzymes
• amino acids
• antioxidants

There is a lack of controlled studies comparing pasteurized and raw honey. However, some sources report that pasteurized honey contains few — if any — of the health benefits of raw honey. Because pasteurization exposes the honey to high temperatures, it may destroy or remove honey’s natural properties.

This means that raw honey may offer more powerful health benefits, in terms of healing wounds and fighting infections, than regular honey.

Many studies have found that raw honey has health benefits. Usually, these benefits come from natural ingredients that regular honey may not contain.

The following sections discuss these ingredients.

Raw honey contains bee pollen

Pasteurization of honey removes bee pollen.

A 2015 review study about the benefits of bee pollen reports that it has:

• antioxidant properties
• anti-inflammatory effects
• antibacterial and antifungal action
• pain-relieving properties

These properties make bee pollen a useful addition to honey and can contribute to honey’s natural ability to heal wounds and kill bacteria.

Bee pollen also contains amino acids, vitamins A and C, and small amounts of nutrients including calcium, magnesium, and sodium.

Raw honey contains bee propolis

Bee propolis is the sticky substance that bees use to build their hives and hold the structures together. This glue-like substance not only helps the bees, but some scientists believe that it is healthful for humans as well.

A review study from 2017 reports that bee propolis, found in raw honey, may have:

• anti-inflammatory effects
• anti-cancer and antiulcer action
• antifungal effects

Bee propolis also contains B vitamins, vitamins C and E, magnesium, potassium, and beneficial enzymes.

Pasteurization may destroy antioxidants

Some people believe that pasteurization removes some of the healthful antioxidants in honey.

There are no official studies on how pasteurization changes antioxidant levels in honey, but studies show that heating processes decrease the antioxidant level in other foods.

Raw honey contains flavonoids and phenolic acids that have antioxidant properties. Antioxidants reduce oxidative stress in the body. Research has linked oxidative stress to many chronic health conditions, including cancers.

Studies suggest that the antioxidants in honey may have anti-cancer effects against different types of tumors.

The types of antioxidants found in raw honey vary depending on the kind of flowers that the bees pollinated.

Regular honey may contain sugars or additives

Some regular honey products contain added sweeteners, such as high fructose corn syrup.

Studies show that some products labeled as “honey” may not be 100 percent real honey, but contain sweeteners, such as brown rice syrup.

Raw honey does not contain any ingredients other than the honey from the beehive.

Is raw honey organic?

Not all raw honey is organic. Organic honey may still have undergone processing and pasteurization.

Some types of organic honey have labels with the United States Department of Agriculture (USDA) organic seal. This means that the farm that produced the honey follows the USDA’s organic guidelines.

Therefore, if a person is looking for honey that contains bee pollen and other beneficial ingredients, they will need to make sure that the label states “raw.”

Risks

Infants under 12 months old must not eat honey.

It is safe for people to consume both raw and regular honey, though it is a good idea to avoid types of honey that contain added sugars.

Both raw and regular honey may contain tiny amounts of a bacteria known as Clostridium botulinum. This bacteria can cause botulism, which is a rare form of food poisoning.

Honey is safe for most people over 12 months of age. However, infants 12 months of age and younger should not eat any honey, including raw and regular honey. A baby’s digestive tract has not yet developed enough to fight off the bacteria.

In rare cases, people who have a severe pollen allergy may react to raw honey, according to the American College of Allergy, Asthma, and Immunology. People who have severe pollen allergies should speak with a doctor or allergist before eating or using raw honey.

People who are allergic to bee pollen should also avoid raw honey and other bee products.

How to find raw honey

To find raw honey, look for products that say “raw” on the label. Products labeled as “organic” or “pure” may not necessarily be raw.

The appearance of the honey product can help a person work out whether it is raw. Regular honey looks very clear and smooth, while raw honey tends to have a mixture of colors and a cloudy or creamy appearance.

Raw honey is widely available in stores and at farmers’ markets. People can also choose between brands of raw honey online.

Raw honey may crystallize more quickly than regular honey. Placing the jar of honey in a pot of hot water will melt the crystals and turn it liquid again. Be careful not to overheat the honey, as this may destroy some of its nutrients.

Other types of honey

Regular honey may contain added sugars.

There are many different types of honey, each with their own characteristics, and some people may find it confusing to work out their differences.

Common types of honey and their properties are as follows:

• Raw honey — comes straight from the hive and is available in filtered or unfiltered forms.
• Regular honey — pasteurized and may contain added sugars.
• Pure honey — pasteurized but contains no added ingredients.
• Manuka honey — made by bees that feed on the manuka bush. It may have additional health benefits.
• Forest honey — made by bees that take honeydew from trees instead of nectar from flowers. It is often darker than other kinds of honey.
• Acacia honey — made by bees that feed from the flowers of the black locust tree. It is often lighter than other types of honey.

Summary

There are no definitive studies that confirm whether raw honey is better for a person’s health than regular or pasteurized honey. However, experts have found several possible health benefits linked to some of the ingredients in raw honey, including pollen and bee propolis,

Pasteurization may damage or destroy antioxidants and other beneficial elements in honey. The process of pasteurizing honey can make honey smoother and more aesthetically appealing, but it may also reduce its health benefits.

Because raw honey contains the original natural ingredients without processing, it may be the better choice for people who use honey for health reasons.

Hair grows from the roots, so the key to healthy hair growth lies in improving the health of the scalp and hair follicles.

This article looks at the best foods and nutrients to promote hair growth.

How does diet impact hair growth?

Certain nutrients can support and improve hair growth.

Hair is continuously growing and being replaced, and the follicles are constantly creating new hairs from nutrients in the body.

The foods people eat affect how their hair grows and its quality. Certain proteins, fats, vitamins, and minerals are especially important for strong, healthy hair.

Eating a varied, nutritious diet can also boost nail and skin health. The changes will be most noticeable in people who previously had vitamin or nutrient deficiencies. Even so, it may take a while to see the positive results, in terms of hair growth.

The American Academy of Dermatology estimate that people lose 50–100 hairs each day. Shortly afterward, new hairs regrow from the same follicles. Head hair usually grows around 6 inches per year.

The following sections look at key nutrients for hair growth and which foods contain them.

1. Eggs

Eggs are a good source of biotin, a mineral that may help boost hair growth.

Thinning hair and a loss of body hair are two symptoms of a biotin deficiency. Other symptoms include rashes around the face and anus, skin infections, and brittle nails. Biotin deficiencies are rare.

Many dietary supplements for hair growth contain biotin. However, there is little scientific evidence that biotin improves hair, skin, or nail health.

Examples of other foods that contain biotin:

• meat, including fish
• nuts
• seeds
• some vegetables, such as sweet potatoes, spinach, and broccoli

Eggs also contain other compounds that can boost hair growth, including L-lysine, vitamin D, and certain minerals. Read on for more information.

Learn more about biotin for hair growth.

2. Brazil nuts

Brazil nuts are an excellent source of selenium, a mineral that may help boost hair growth.

Authors of a scientific review note that selenium is involved in creating hair. They report that newly forming hair takes up selenium after receiving trace elements from the blood.

However, too much selenium can cause brittle hair and hair loss, along with nausea, skin rashes, and nervous system problems.

The recommended upper limit for selenium in adults is 400 micrograms (mcg). Brazil nuts are very rich in selenium — one brazil nut offers 68–91 mcg — so people may wish to limit their intake to around four Brazil nuts per day.

Selenium concentrations in plant-based foods vary with geographic location and soil content.

Other foods that contain selenium include:

• meat, including liver and fish
• eggs
• milk and other dairy products
• breads and cereals

3. Fatty fish

A person should include a healthful source of fatty acids in their diet.

Healthful fats are an important part of every diet, and omega-3 fatty acids are good for the heart as well as the hair, skin, and eyes.

Fish can be good sources of omega-3s as well as vitamin D, which can boost hair health.

In addition, people who eat fish have a reduced risk of various chronic diseases, and eating fatty fish helps keep the heart healthy, lowering the risk of heart attack and stroke.

In a 2018 animal study, researchers found that fish oil extract containing docosahexaenoic acid, an omega-3 fatty acid, boosted hair growth by increasing the activity of certain proteins in the body.

Also, a small-scale study found that taking omega-3 supplements along with marine proteins could reduce hair loss, though the researchers noted that it did not specifically promote hair growth.

The richest fish sources of omega-3 fatty acids are:

People who follow a vegetarian or vegan diet can get omega-3s from the following plant-based sources:

4. Foods fortified with vitamin D

Some research suggests that vitamin D may help improve hair growth

Vitamin D is also important for muscle, nerve, and immune system functions.

In most American diets, fortified foods provide the bulk of the vitamin D. Some foods that tend to be fortified include:

• breakfast cereals
• orange juice
• yogurt
• margarine
• soy drinks

Other foods that contain vitamin D include:

5. L-lysine sources

Certain amino acids in protein-rich foods may help promote hair growth, and L-lysine is one example.

L-lysine is also present in the hair’s root, and it is responsible for the shape and volume of the hair.

An L-lysine deficiency can cause hair loss, but getting enough of this amino acid can prevent this issue and promote regular hair growth.

People can take L-lysine supplements. It also exists, as dietary protein, in the following foods:

Other nutrients

Ginkgo biloba and other herbal supplements are not known to support hair growth.

Certain deficiencies can cause hair loss, and restoring levels of these nutrients and minerals may boost hair growth:

• Iron. Even mild cases of iron-deficiency anemia can cause hair loss.
• Zinc. Insufficient zinc can lead to dry hair and, possibly, hair loss.
• Protein. A lack of protein can weaken the hair and make it look dull.

Though the scientific research is limited, some sources suggest that the following nutrients can boost hair growth:

Some people use herbal supplements to promote hair growth, though research has not confirmed that these remedies work.

Specifically, some find that saw palmetto supplements help prevent and even partially reverse hair loss.

Others use Ginkgo biloba, an herbal supplement associated with boosting the memory, to encourage hair growth, believing that it improves the delivery of nutrients to the scalp.

What factors affect hair growth?

As people age, they may notice that their hair does not grow as quickly as before and that it is less thick. Some follicles may stop producing new hairs, leading to hair thinning or loss.

This results from a combination of genetics and natural aging processes. Hair shafts also become finer and start to lose their color.

Childbirth, stress, thyroid conditions, and a health issue called alopecia can cause more sudden loss of hair. Eating a healthful diet, even one designed to support hair growth, may not address genetic or systemic problems.

Aside from aging, illness, and genetics, malnutrition is one of the most common causes of hair loss. Following a healthy, well-balanced diet can help people maintain typical levels of hair growth and replacement.

Nutritious eating can also help prevent these signs of unhealthy or damaged hair:

• dryness
• a brittle texture
• visible dandruff
• a dull appearance
• a tendency to break easily

Outlook

Heredity and natural aging processes play major roles in hair loss. However, the quality, quantity, and growth of hair are also closely linked to the diet.

Maintaining a nutritious diet is the best way to improve the health and growth of hair.

Doctors recommend that diets are varied. For omnivores, they should include adequate amounts of protein from fish, beans, eggs, and lean meats, as well as lots of fresh fruits, vegetables, and whole grains.

Celery is a member of the carrot family. The plant and its seeds provide an abundant source of vitamins, minerals, and antioxidants. But is celery juice a ‘superfood’ and what health benefits does it have?

In this article, we look at what the science says about celery juice, and what people need to know before they drink it.

Scientific evidence

This article outlines the evidence behind the superfood claims of celery juice and explores the benefits it may have for our health.

Nutritional value

Celery is a good source of vitamins, minerals, and antioxidants.

Celery contains high levels of vitamin K and good amounts of vitamin A, vitamins B-2 and B-6, and vitamin C. Celery is also a good source of the following nutrients:

The celery plant and its seeds both contain chemicals that nutritionists call phytonutrients. These chemicals have potent antioxidant and anti-inflammatory properties.

Celery is also low in calories and sugar, making it a popular choice for a quick and healthful snack.

Health benefits of celery

Despite recent claims, few studies have investigated whether drinking celery juice improves people’s health. Instead, most research has examined the health benefits that experts associate with consuming specific nutrients that celery and its seeds contain.

Notably, celery contains two beneficial antioxidants. Scientists call these two compounds apigenin and luteolin.

Research shows that apigenin and luteolin reduce inflammation and may help treat a range of inflammatory diseases.

The apigenin and luteolin in celery may also ease the following conditions:

Inflammation and allergies

Celery contains luteolin, which may help reduce inflammation for people with allergic asthma.

Allergic asthma and rhinitis are inflammatory diseases affecting the upper and lower airway.

A 2017 study investigated whether luteolin could reduce inflammation and lower allergic responses in mice with these conditions.

Results showed that giving the mice luteolin 30 minutes before exposing them to an allergen significantly reduced the levels of inflammation within their lungs and nasal passages.

However, scientists still need to do further studies to confirm whether luteolin has similar anti-allergy effects in humans.

Arthritis

A 2017 study investigated whether apigenin could suppress arthritis in mice. The investigators first treated the mice with apigenin. Afterward, the animals showed less tissue inflammation and delayed onset and severity of arthritis in comparison with mice that did not receive treatment.

The researchers concluded that apigenin works by suppressing the immune system. It does this by interrupting the transportation and signaling capabilities of cells that trigger inflammation.

Neurodegenerative diseases

Luteolin and apigenin may also offer protection against certain brain diseases.

A 2013 study investigated whether luteolin could reduce inflammation and protect against neurodegeneration in rodents with diabetic encephalopathy (DE). DE refers to brain abnormalities and impaired cognitive function that may affect people with type 2 diabetes.

In the study, rats that the investigators continuously treated with luteolin had reduced brain cell damage and improved learning and memory.

A separate 2015 review looked at the effect of different plant chemicals on rodents with Alzheimer’s disease. Researchers found that apigenin limits damage to a variety of brain processes, thereby delaying and slowing the progression of Alzheimer’s.

Cancer

According to a 2016 review, luteolin can halt the growth of some types of cancer cells in rodents.

Luteolin may also prevent cancer cells from invading other areas of the body, or ‘metastasizing.’ Scientists think that it may do this is by preventing new blood vessels from growing around existing tumors.

Furthermore, studies on animals suggest that luteolin could enhance the potency of chemotherapy drugs that act on cancer cells while reducing the toxic effects of these drugs on the body.

High cholesterol

A 2014 study investigated the effects of celery leaf extract on the cholesterol levels of rats fed a high-fat diet.

The researchers fed rats celery leaf extract for 30 days after which the animals showed a significant decrease in low-density lipoprotein (LDL), or ‘bad’ cholesterol when the study compared them with rats that did not receive the extract.

A later study, again using animal models, suggested that the antioxidants in celery may be responsible for lowering cholesterol levels by preventing stores of cholesterol from breaking down and entering the blood.

High blood pressure

Some foods contain chemicals known as antihypertensives, which help to lower blood pressure.

A 2013 study investigated whether the chemical 3-n-butylphthalide (3nB) in celery seed extract has antihypertensive properties.

Thirty participants with high blood pressure took part in the trial. Each consumed a capsule containing 75 milligrams (mg) of celery seed extract, twice a day for 6 weeks.

After this time, the participants showed a significant decrease in blood pressure.

According to the researchers, 3nB may lower blood pressure by reducing the buildup of fatty deposits within the arteries and increasing the elasticity of artery walls.

Cardiovascular health

The term cardiovascular remodeling (CR) refers to changes in the shape, size, structure, and function of the heart, usually as a result of chronic high blood pressure or heart disease.

CR is a compensatory mechanism that allows a strained or damaged heart to pump blood around the body.

Over time, however, CR reduces the efficiency of the heart muscle and increases the risk of heart failure. Chemicals called free radicals can contribute to this process.

A 2015 animal study that gave rats luteolin found that they showed less CR than those that did not receive the supplement. Scientists think this might be because luteolin’s antioxidant properties disable free radicals and limit heart damage.

Fertility

A 2016 review investigated the effects of celery on fertility in animals.

Of the 16 papers the study reviewed, 13 reported that celery has a protective effect on fertility, while the remaining three found that celery reduces fertility.

The review concluded that celery could have protective effects against substances that can damage sperm production in males.

However, celery contains chemicals, such as apigenin, which may lower fertility when people consume it in high doses.

Safety and side effects

Celery and celery juice may have some side effects, and they may not be suitable for everyone.

Toxicity

Celery contains the chemical psoralen, which reacts to sunlight. Eating celery and other foods high in psoralen may increase the skin’s sensitivity to ultraviolet light, increasing the risk of dermatitis, sun damage, and photoaging.

For people who are particularly sensitive to psoralen, simply touching psoralen-rich foods can cause skin irritation.

A food allergen

Some people may have an allergy to celery, which can cause a range of symptoms, including skin reactions, digestive upset, and respiratory problems.

In rare cases, a person with celery allergy may experience the potentially deadly allergic reaction anaphylaxis.

Anyone who experiences any of the following symptoms of anaphylaxis should seek urgent medical treatment:

• difficulty breathing
• hives or swelling
• tightness within the throat
• hoarseness
• nausea, vomiting, or diarrhea
• abdominal pain
• rapid heartbeat
• low blood pressure
• dizziness or fainting
• feeling of doom
• cardiac arrest

Salt content

Celery contains about 30 grams (g) of sodium per 1 medium (40 g) stalk.

People must be mindful of how much sodium they consume, as a high-sodium diet may increase blood pressure and cause fluid retention, both of which can contribute to more severe health issues.

Eating celery each day should not cause problems for most people.

Celery juice recipe

A person can make celery juice at home using a juicer or blender.

You will need approximately two bunches of celery to make the following recipe for celery juice, using a juicer:

• cut the base and ends off the celery
• rinse the celery in a colander
• feed the celery through the juicer
• serve the juice immediately
• store any leftover juice in a sealed jar in the fridge

If making celery juice in a blender, chop the celery into 1-inch pieces, and add one-half of a cup of water or fresh fruit juice to the blender. Blend for a minute before straining the juice through a sieve.

Ready-made celery juice is also available to buy online and in health food stores.

Summary

Few studies have investigated the health effects of celery juice. However, celery does contain many essential nutrients that scientists believe are beneficial for people’s health.

Most research has concentrated on investigating the effects of some of the nutrients and antioxidants that the plant and its seeds contain. Scientists believe that these chemicals are beneficial in treating several health conditions.

People who are allergic or sensitive to celery should avoid eating this plant. Those who are trying to reduce their sodium consumption should be mindful of total intake for the day from all foods, including celery. However, eating celery should not cause problems for most people.

Celery juice is available to purchase in health food stores or online.