Beetroots, or beets, have risen in popularity now that researchers have identified links between drinking beetroot juice and lowered blood pressure, reduced inflammation, and improved athletic performance.

Beetroots have an excellent nutritional profile that includes plenty of essential vitamins, minerals, and antioxidants. They also contain unique bioactive compounds called betalains, which may benefit a person’s health.

People can get these benefits from consuming whole beetroots or their juice.

In this article, we look at the research behind six proposed health benefits of beetroot juice. We also cover dosage and how to make the juice at home.

1. Good nutritional profile

Beetroot juice is rich in a range of nutrients.

Beetroot juice contains a wide range of essential vitamins and minerals. Drinking this vegetable juice regularly can help prevent deficiencies in these nutrients.

A 100-milliliter (ml) serving of organic beetroot juice, which is equivalent to a small glass, contains 29 calories, no fat, and the following nutrients:

• 0.42 grams (g) of protein
• 7.50 g of carbohydrates
• 5.42 g of sugar
• 0.40 g of fiber

Beetroot juice also contains antioxidants. Antioxidants reduce oxidative stress, which research has linked to the development of cancer, inflammatory conditions, and heart disease.

Beetroots are a rich source of essential vitamins and minerals, including:

• folate, which is important for DNA and cell health
• vitamin C, an antioxidant that plays a role in wound healing and immune system function
• vitamin B-6, which supports metabolism and red blood cell production
• calcium, an essential mineral for bone growth and strength
• iron, which allows red blood cells to carry oxygen
• magnesium, a mineral that supports immune, heart, muscle, and nerve health
• manganese, which contributes to the regulation of metabolism and blood sugar levels
• phosphorous, an essential nutrient for teeth, bones, and cell repair
• copper, which plays a role in making collagen, maintaining bones and blood vessels, and supporting immune function
• zinc, which promotes wound healing, supports the immune system, and encourages normal growth

Beetroots also contain other beneficial compounds:

• Phytochemicals give plants their color and flavor. They also stimulate the immune system, minimize inflammation, and reduce oxidative stress.
• Betalains are responsible for the deep red color of beetroots. These pigments have promising antioxidant, anti-inflammatory, and antitoxic properties.
• Nitrates refer to a group of organic compounds that improve blood flow and promote heart health.

2. Improving blood pressure

A growing body of research suggests that beetroots can help lower a person’s blood pressure. Researchers believe that this is due to their nitrate content.

Beets naturally contain large quantities of nitrates, which the body converts into nitric oxide. This compound dilates the blood vessels, which improves blood flow and lowers overall blood pressure.

In a recent study, researchers gave participants 70 ml of either nitrate-rich beetroot juice or a nitrate-depleted placebo juice. The blood pressure of those in the test group decreased by 5.2 millimeters of mercury (mm Hg) more than that of those in the placebo group after just 30 minutes. However, the effect of the concentrated beetroot juice subsided within 24 hours.

Another small-scale study showed that drinking 250 ml of beetroot juice every day for 4 weeks lowered blood pressure among people with hypertension.

However, people who are already taking medication to lower their blood pressure may not notice the same benefits. The findings of a 2015 study involving people who were taking blood pressure medications revealed that nitrate-rich beetroot juice did not lower blood pressure after 1 week compared with nitrate-depleted beetroot juice.

3. Reducing inflammation

Beetroot juice contains anti-inflammatory compounds called betalains.

According to a 2015 review, betalains inhibit specific signaling pathways that play a role in inflammatory diseases.

A 2014 study showed that a betalain called phenethylamine-betaxanthin reduced the activity of an inflammatory enzyme by 32 percent.

4. Preventing anemia

Anemia can cause headaches and fatigue.

Beetroots are rich in iron, an essential component of red blood cells. Without iron, red blood cells cannot transport oxygen around the body.

People who have low iron levels can sometimes develop a condition called iron deficiency anemia. Adding sources of iron to the diet can reduce the risk of this condition.

The symptoms of iron deficiency anemia include:

5. Protecting the liver

Beetroot juice contains antioxidants, vitamin A, vitamin B-6, and iron. These compounds help protect the liver from inflammation and oxidative stress while enhancing its ability to remove toxins from the body.

A recent small-scale animal study in rats with liver injury found that the rodents that received a beetroot extract had minimal liver damage in comparison with control rats.

6. Boosting athletic performance

Certain compounds in beetroot juice, such as nitrates and betalains, may improve athletic performance.

According to a 2017 systematic review, nitrates can boost a person’s athletic efficiency by increasing blood flow and oxygen to the muscles.

A 2018 study looked at the effects of betalain on 28 trained male cyclists. The cyclists received 100 mg of either beetroot concentrate or placebo every day for a week. Compared with the placebo group, the beetroot concentrate group had higher exercise efficiency and increased blood flow.

Dosage

Currently, there are no official dosage recommendations for beetroot juice.

According to a 2014 study, drinking one 250-ml glass of beetroot juice per day may lower blood pressure. The juice did not cause any serious side effects, but the participants did report a change in the color of their urine.

The authors noted that the ability of beetroot juice to lower blood pressure depends on the nitrate concentration, which can vary widely among different beetroot juices. The authors recommend a concentration of 4 millimoles per liter (mmol) of nitrate to lower blood pressure in healthy adults.

Side effects

A person with low blood pressure should avoid drinking beetroot juice regularly.

In most cases, people can safely eat beets or drink beetroot juice without experiencing any negative side effects.

Drinking beetroot juice regularly can affect the color of urine and feces due to the natural pigments in beets. People may notice pink or purple urine, which is called beeturia, and pink or purple feces. These color changes are temporary and not a cause for concern.

The nitrates in beetroot juice affect blood pressure. Anyone who has low blood pressure or is currently taking blood pressure medication should speak with a healthcare professional before adding beets or beetroot juice to their diet.

Beets contain high levels of oxalates, which can cause kidney stones in people with a high risk of this condition.

How to make beetroot juice

People can make beetroot juice at home using a juicer, blender, or food processor.

How to prepare the beets:

1. Trim the tops off the beets before washing them thoroughly. Leave the beetroot skin intact for extra nutrients.
2. Chop the beets into small pieces.

How to juice the beets:

1. Set up a juicer with a bowl or pitcher in position to catch discarded material.
2. Feed the beetroot pieces into the juicer one at a time.
3. Pour the beetroot juice into a glass, and immediately drink it or place it in the refrigerator to chill.

How to blend the beets:

1. Place the beetroot pieces into the blender, and add a splash of water to help soften up the beetroot.
2. Blend until smooth.
3. Remove large chunks from the juice using a cheesecloth or fine-mesh strainer.
4. Discard the pulp and pour the beetroot juice into a glass. Chill it in the refrigerator or serve it straight away.

People can drink beetroot juice on its own, or they can blend it with the juice of other fruits and vegetables.

The following healthful ingredients can add a flavorful twist:

People can also buy beetroot juice from their local grocery store or choose between brands online.

It is important to check the nutrition label on products and avoid juices that contain added sugars and preservatives.

Summary

Beetroots are a healthful addition to most diets. People can experience the health benefits of beetroots by eating them raw or cooked or by drinking beetroot juice. Juiced beets contain many beneficial nutrients that the cooking process can remove.

Vitamin B-complex supplements include all of the essential B vitamins in one pill. Some contain 100 percent of the recommended daily allowance (RDA) of every B vitamin. Others contain higher doses of some or all of these vitamins.

Many people get all the vitamin B they need from a varied, healthful diet, but others benefit from taking a vitamin B-complex supplement.

What is in the vitamin B complex?

Vitamin B-complex supplements should include all of the essential B vitamins.

If a product contains the vitamin B complex, it should have some of each of the following:

Vitamin B-1 – thiamin

Vitamin B-1 is vital to the healthy growth and function of organs, including the brain and heart.

Vitamin B-2 – riboflavin

The body needs vitamin B-2 to break down fats and drugs.

Vitamin B-3 – niacin

The body needs niacin to maintain healthy skin, nerves, and digestion. Doctors sometimes prescribe high doses of niacin to help improve cholesterol levels.

Vitamin B-5 – pantothenic acid

Vitamin B-5 is essential for the health of the brain and nervous system.

Vitamin B-6 – pyridoxine

Vitamin B-6 helps the body make new red blood cells, which carry oxygen throughout the body. It also helps keep the immune system strong.

Vitamin B-7 – biotin

Biotin is essential for healthy hair, nails, and nerve function.

Vitamin B-9 – folic acid

The body uses folic acid — or folate, its natural form — to make DNA and genetic material. During pregnancy, folic acid may reduce the risk of certain birth defects.

Vitamin B-12 – cobalamin

The body’s nerve and blood cells require vitamin B-12. Adequate levels of B-12 also prevent pernicious anemia, which is a deficiency of this nutrient.

Daily recommendations

Many B-complex supplements contain about 100 percent of the RDA of each of the eight B vitamins.

However, some contain very high levels of certain B vitamins. Before taking a high-dose supplement, talk with a clinician.

The following are RDAs for each of the B vitamins, in milligrams (mg) or micrograms (mcg), according to The National Institutes of Health Office of Dietary Supplements. Older adults may require higher dosages of some B vitamins.

Benefits and uses

Vitamin B-complex supplements may help with certain health problems. If a person has any of the conditions listed below, they may benefit from taking a supplement that contains B vitamins:

Migraine episodes

Some research suggests that certain B vitamins could help prevent migraine with aura, specifically:

• vitamin B-6
• vitamin B-9
• vitamin B-12

The researchers also suggest that vitamin B-2 could help prevent migraine by influencing mitochondrial dysfunction, which occurs at the cellular level.

Authors of a review study from 2017 looked at the effects of vitamin B-2 on migraine. They report that this vitamin is well-tolerated and effective at reducing migraine frequency in adults, though they recommend further research.

Depression and anxiety

Authors of a study from 2018 state that vitamin B-12 levels play an important role in the development and presentation of depression and anxiety. They report that participants with depression or anxiety had lower levels of B-12 than their control counterparts.

A meta-analysis found that B vitamins could help with depression in certain cases. The researchers said that taking some B vitamins regularly for several weeks to years could reduce the risk of depression relapse.

A small-scale study in India also suggested that B-9 and B-12 deficiencies play a role in depression and anxiety.

Skin wounds

B vitamins may help the skin heal.

One study found that, when applied to the skin, these vitamins helped wounds heal more effectively. Another study found that B-12 improved wound healing in mice with diabetes.

Canker sores

Vitamin B-12 may be helpful in treating canker sores, also known as oral ulcers. A double-blind study found that a B-12 ointment relieved pain better than a placebo.

PMS

Some evidence suggests that taking a combined supplement of B-6 and calcium improves symptoms of premenstrual syndrome (PMS).

A systematic review and meta-analysis also found vitamin B-6 to be helpful in controlling physical and psychological PMS symptoms.

Who should take B-complex vitamins?

The following sections look at who may benefit from taking vitamin B-complex supplements.

Pregnant women

Pregnant women may benefit from taking vitamin B-complex supplements.

B vitamins are particularly important during pregnancy, when a woman should take in least 400 mcg of folic acid every day. Ideally, this would also occur in the months before getting pregnant.

In addition, pregnant women should be consuming folate — the natural form of folic acid — from food sources. Getting the recommended amounts of folic acid and folate reduces the risk of birth defects involving the brain and spinal cord, according to the Centers for Disease Control and Prevention (CDC).

Pregnant women also need plenty of vitamin B-12. Studies show that vitamin B-12 deficiency can lead to early pregnancy loss, low birth weight, high blood pressure in the woman, and fetal abnormalities.

Vegetarians and vegans

People who follow a vegetarian diet do not eat meat, including beef, poultry, and fish. People following a vegan diet do not eat any animal products, including meat, eggs, and dairy products.

Vegetarian and vegan diets can increase a person’s risk of B-12 deficiency. The vitamin is present in many animal-based foods, including meat, eggs, and dairy.

People who eat eggs and dairy products may be getting the B-12 that they need from these foods, but those who eat no animal products may need supplements.

People who have had gastric bypass surgery

Individuals who have undergone gastric bypass surgery, also known as bariatric surgery, often need vitamin supplements.

Research indicates that this surgery increases a person’s need for B-12. There is further evidence that many people need a multivitamin that includes B vitamins and other nutrients after this surgery, at least in the short term.

Older adults

People who are 65 or older may benefit from a B-complex supplement.

Research shows that older adults are more susceptible to vitamin B-12 deficiency. Some evidence suggests that having higher levels of B-12 may help slow the aging of the brain, but confirming this finding requires further research.

Low levels of B-12 and folate — a dietary equivalent of folic acid, or vitamin B-9 — may be associated with depression in older people, according to a systematic review and meta-analysis.

In addition, a study involving older Latino adults found that higher B-6 levels were linked to decreased depression symptoms.

People with other health conditions

A person with any of the following health conditions may benefit from a vitamin B-complex supplement:

Side effects and risks

B vitamins are water-soluble. This means that, most of the time, the body excretes extra B vitamins in the urine.

While a standard dosage does not seem to cause harm, excessively high doses of certain B vitamins can be dangerous. Speak with a clinician before taking very high doses of B-complex supplements.

Possible side effects of B-complex vitamins:

• High blood sugar. High doses of nicotinic acid, a synthetic form of vitamin B-3, can raise blood sugar levels. This can interfere with diabetes medications. People with diabetes or high blood sugar should not take high doses of nicotinic acid (measuring 1,000 mg or more).
• Excess nicotinic acid. Too much nicotinic acid can also cause low blood pressure, fatigue, headaches, rashes, and liver damage.
• Excess nicotinamide. High doses of nicotinamide, another form of vitamin B-3, can cause diarrhea and increased bleeding. This can occur in doses of 500 mg per day. Doses higher than 3,000 mg can cause vomiting and liver damage.
• Excess folic acid. Taking more than 1,000 mcg of folic acid a day can mask a type of anemia caused by vitamin B-12 deficiency.

Taking a high-dose B-complex supplement can also turn the urine bright yellow. This effect is temporary and harmless. Once the kidneys get rid of the extra vitamins, the color will return to normal.

Choosing the right vitamin B-complex supplement

A doctor may recommend a certain type of this supplement, depending on a person’s health needs.

Some vitamin and supplement companies use independent quality testing of their products. Those that pass may have a seal of approval from an independent testing organization.

This seal does not guarantee that the product is 100-percent safe or effective for everyone, but it means that the product contains what is listed on the label without contaminants.

Some testing organizations and their certifications include:

• ConsumerLab.com’s approved quality product seal
• NSF International’s dietary supplement certification
• the verified mark of The United States Pharmacopeial Convention, or USP

Interactions

In most cases, vitamin B does not interact negatively with other medications. However, certain medicines can make a vitamin B deficiency more likely.

These are some examples of medications that can result in low levels of specific B vitamins:

• Blood pressure drugs and chemotherapy drugs can lower a person’s B-1 levels.
• Antiseizure medications used for epilepsy can lower B-3, B-6, and B-9 levels.
• Drugs that treat tuberculosis can cause low levels of B-3 and B-6.
• Certain cancer drugs can lower B-9 levels.
• Certain drugs that treat ulcerative colitis can cause low levels of vitamin B-9.
• Certain antibiotics and medicines for ulcers, diabetes, or gastroesophageal reflux disease, or GERD, may lower B-12 levels.

Which foods contain B vitamins?

Avocados are a major source of B vitamins.

Some foods contain several B vitamins, and a person needs a varied diet to consume all eight.

People can get all the B vitamins that they need from omnivorous, vegetarian, or vegan diets.

However, animal products are a major source of B vitamins, so people following restricted diets should take steps to ensure that they are getting enough of each vitamin from different dietary sources.

Some of the best food sources of B vitamins include:

• beef
• pork
• fish
• organ meats
• avocados
• leafy greens
• nuts
• legumes
• grains
• milk
• cheese
• yogurt
• enriched and fortified breads and cereals
• mushrooms

Learn more about vegetarian and vegan sources of vitamin B-12 here.

Summary

Whenever possible, a person should take in B vitamins by eating a variety of healthful foods. However, some people benefit from taking a B-complex supplement.

People can find these supplements in health or drug stores, or they can choose between brands online.

A B-complex supplement is generally safe when a person takes it as directed. However, only take very high doses of B vitamins under a doctor’s guidance.

Although weight-loss diets traditionally suggest avoiding foods with too much fat, there are good and bad types of fat. Nearly all modern dietary guides encourage eating moderate amounts of good fat, both for weight loss and general health. Researchers generally consider CLA a healthful fat.

The main dietary sources of CLA are dairy products and beef. People believe that this particular fatty acid has a range of health benefits. However, while CLA seems to be safe, researchers disagree about its benefits for health.

In this article, we take a close look at the uses, benefits, and risks of CLA in the diet and in supplements.

What is conjugated linoleic acid?

A person can include CLA in their diet or take supplements.

CLAs are a family of fatty acids originating in animal products, including meat and dairy. CLAs contain omega-6 fatty acids. They are polyunsaturated fat, which the American Heart Association (AHA) say can have beneficial effects on the heart.

CLAs are also technically trans fats, which, in most cases, are unhealthful fats. However, CLA is a natural form of trans fat and does not seem to have the same negative health effects as artificially produced, industrial trans fats. The AHA has linked artificial trans fats to a higher risk of heart disease.

While there is a large amount of evidence to show that industrial trans fats are harmful, the research on natural trans fats and their effects is limited and inconclusive.

Possible health benefits

Many people use CLA supplements, believing that they have benefits for weight loss and heart health. The evidence is mixed, however, and many of the studies involve animals instead of humans. Consequently, the research is not yet clear about the exact health benefits of CLA.

The following sections discuss the possible benefits of CLA and what the current research suggests.

Weight loss

According to the Office of Dietary Supplements (ODS), “CLA may help you lose a very small amount of weight and body fat.“

A 2015 review paper states that CLA plays a major role in breaking down fats in the body. This may be why people believe CLA can help with weight loss.

While many studies have shown substantial weight loss in animals, a 2015 review study says that these results do not necessarily apply to humans.

Several studies show that CLA promotes slight weight loss when researchers compare it with placebo groups. However, these examples say that the evidence is inconsistent across the studies.

Bodybuilding

There are no studies looking at the effects of CLA on bodybuilding specifically. A 2015 review of available research suggests that the benefits of taking CLA supplements alongside exercising vary.

The researchers, however, do include several studies that showed CLA supplements could reduce body fat and improve lean body mass, which is the ratio of fat to body weight.

In one study, participants who took 1.8 mg of CLA for 12 weeks and went to the gym for 90 minutes three times per week reduced their body fat but not their body weight when the researchers compared them with a placebo group. The authors said that CLA might reduce fat deposition.

Weight loss but with fewer benefits?

Recent studies have questioned whether CLA-induced weight loss has the same benefits as traditional methods of weight loss, the latter being calorie restriction and exercise.

One 2017 study compared two groups of obese mice with characteristics of human metabolic syndrome. To test weight loss, the researchers gave the first group of animals CLA supplements while putting the second group on a calorie-restriction diet.

The scientists studied the physical changes between the two groups. Both groups lost equal amounts of weight, though they had different physical changes:

• The mice that took CLA supplements lost subcutaneous fat, which is a protective, healthy form of fat, without losing harmful visceral fat.
• The calorie restriction group improved markers of diabetes, such as reduced fasting blood glucose levels, while the CLA group did not. This makes sense as visceral fat is a major contributor to insulin resistance.

The study concluded that calorie restriction was a healthier form of weight loss than taking CLA supplements.

Heart health

Atherosclerosis, or hardening of the arteries, is when plaque builds up in the arteries. This is a risk factor for heart disease.

One 2018 study on obese mice suggested that taking CLA supplements could protect against atherosclerosis.

However, researchers need to do further studies before they know the true effects of CLA on atherosclerosis in humans.

Sources

People can get CLA from their diet by eating foods naturally rich in CLA or by taking CLA supplements.

Meat and dairy

Consuming CLA-rich butter is a way of benefiting from the fatty acid.

Animal products from ruminants, such as cows, goats, sheep, and deer contain CLA. These products include meat, milk, and cheese.

The amount of CLA in animal products depends on farming techniques. Products from grass-fed animals contain more CLA than those from grain-fed animals.

Over recent decades, numerous studies have shown that grass-based diets improve fatty acid ratios, specifically increasing CLA and omega-3 content, and also increase the healthful antioxidant content in beef.

Feeding animals plant sources of linoleic acid, such as sunflower, soybean or linseed oil, can also increase the amount of CLA in their milk fat.

A popular method of consuming CLA-rich butter is bulletproof coffee, which combines coffee, oil, and butter.

CLA supplements

The type of CLA in supplements is different from natural forms from animal products. To make supplements, manufacturers create CLA by chemically altering plant sources of linoleic acid.

Several studies recommend getting CLA from natural sources instead of supplements.

Dosage

There are no established guidelines, but past studies show effects from at least 3 g a day. Studies on fat loss used between 3.4 g and 6.8 g a day.

The ODS say CLA seems to be safe when people take up to 6 g per day for a year. Beyond this, studies so far are inconclusive about how much CLA people may consume.

Dramatic results seen in animal studies required mice to consume large amounts of CLA for effects. Also, there are few studies into long-term CLA supplementation.

Risks and side effects

The ODS report that CLA may cause side effects, such as:

Some studies suggest an association between the dosages people must consume to promote weight loss and negative effects, such as systemic inflammation and insulin resistance. One study also suggests that CLA may worsen fatty liver disease.

As a result of these concerns, more research must be done into the possible side effects of CLA in humans.

Summary

CLA is present in food products from ruminants, including cows, goats, and sheep. Products from grass-fed animals contain more CLA than products from grain-fed animals.

Official sources state that CLA seems to be safe, though people may experience mild side effects, such as digestive issues.

While studies show potential for the use of CLA in losing weight and increasing lean body mass, more comprehensive studies are necessary.

Guavas are tropical fruits with yellowish-green skin, and they grow on trees in Central America. The Latin name for the common guava tree is Psidium guajava.

People use guava leaf tea as a treatment for diarrhea in several countries, including India and China. In other countries, such as Mexico, people have traditionally used the flesh of the fruit to heal wounds.

In this article, we explore some potential health benefits and uses of guava. We also describe nutritional information, risks, and how to incorporate guava into the diet.

Type 2 diabetes

Guava fruit may help treat a range of conditions, including type 2 diabetes.

Guava leaf tea may help prevent spikes in blood sugar and improve symptoms in people with type 2 diabetes.

A 2010 review of evidence from clinical trials and animal studies suggests that guava leaf tea may help improve insulin resistance and lower blood sugar levels.

These benefits may result from compounds in guava leaf extract helping to moderate glucose absorption after a person eats a meal.

Menstrual cramps

Taking supplements containing guava leaf extract may reduce menstrual cramps.

The results of a study from 2007 suggest that taking guava leaf extract supplements may relieve menstrual pain in women with primary dysmenorrhea.

Participants who took 6 milligrams (mg) of the extract each day experienced less menstrual pain than those taking ibuprofen or a placebo.

Diarrhea

Guava leaf tea is a traditional remedy for diarrhea in many parts of the world.

Evidence from animal studies suggests that the leaf extract may have the potential to treat infectious diarrhea.

A 2015 study investigated the use of this extract in mice with infectious diarrhea. The infection cleared more quickly in the mice who consumed guava leaf extract than in those who did not. The researchers noted that guava leaf extract shows promise as a treatment for this illness.

Another study from 2015 found that guava leaf extract helped control diarrhea in chickens with Escherichia coli infections.

However, scientists need to carry out more research to confirm these findings in humans.

Flu

Drinking guava leaf tea is an easy way to enjoy the health benefits of the fruit.

Drinking guava leaf tea may help people fight off the flu.

In a 2012 test tube study, guava leaf tea showed promise as an antiviral agent for flu treatment. The researchers found that the tea inhibited the growth of the virus that causes the flu.

The antiviral effect of the tea may result from the leaf’s flavanols, which are a natural antioxidant.

Confirming the effects in humans will require further research.

Blood pressure

Consuming guava leaf extract may help lower high blood pressure.

A 2016 test tube study found that the extract had an antihypertensive effect in rat tissues, which means that it may have the potential to reduce blood pressure.

This effect may be due to the leaf extract’s antioxidant properties. Antioxidants may lower blood pressure by helping to expand blood vessels.

However, scientists need to carry out more studies to determine whether guava leaf extract can reduce high blood pressure in humans.

Osteoarthritis

Some research in animals suggests that guava leaf extract may benefit people with osteoarthritis.

A 2018 study found that consuming the extract protected against cartilage destruction in rats with induced osteoarthritis. However, researchers have yet to confirm this effect in humans.

Cancer

Guava leaf extract may eventually play a role in cancer treatment.

Results of a 2014 test tube, animal, and computer study suggest that compounds in the extract may inhibit the growth of cancer cells.

The researchers believe that the effect may occur because guava leaf compounds act like selective estrogen receptor modulators (SERMs).

SERMs are a class of drugs that doctors use to treat cancer. They work by preventing cancer cells from multiplying.

However, scientists need to conduct clinical trials in humans to better understand the potential for these compounds to combat cancer.

Nutritional information

Guava contains vitamin A and potassium.

Guava fruit is a nutritious and healthful food that is rich in several important nutrients.

According to the United States Department of Agriculture, 100 grams (g) of raw guava fruit contain:

Adverse effects and risks

A 2017 review of research into guava did not highlight any notable adverse effects of eating guava fruit, consuming guava leaf tea, or taking guava leaf extract supplements.

However, there is not enough evidence to rule out the possibility. Any remedies or supplements that do not have Food and Drug Administration (FDA) approval may cause adverse effects.

Anyone who is pregnant or breastfeeding should consult a doctor before taking guava leaf extract.

It is not clear whether this extract can interact with medications. Anyone using medicines on an ongoing basis should speak to a doctor before trying a new remedy.

How to eat guava

Some people enjoy sliced guava, either on its own or with yogurt. Others use the fruit in smoothies or add guava leaves to boiled water to create an herbal tea.

Some recipe ideas for guava include:

Using guava supplements

Many health stores sell dietary supplements that contain guava leaf extract. A person usually takes these daily, but it is important to follow the manufacturer’s instructions.

It is also advisable to speak to a doctor before taking any new dietary supplement, especially when trying to treat a specific health issue.

Various guava dietary supplements are available to purchase online.

Summary

Guava is a traditional remedy for a number of ailments.

Preliminary research suggests that compounds in guava leaf extract may have a positive effect on a range of illnesses and symptoms, including menstrual cramps, diarrhea, the flu, type 2 diabetes, and cancer.

However, scientists need to carry out further studies in humans to confirm and better understand these findings.

Black walnuts contain three main components that make them beneficial when consumed – antioxidants, polyunsaturated fats, and phenolic compounds. The walnuts also contain a range of other nutrients that includes fiber, protein, melatonin, and folate, which is a type of B vitamin.

Whether people eat them in nut form or take them as a supplement, black walnuts have many potential health benefits. It is also important to consider possible drawbacks as well.

Reduced risk for cardiovascular disease

Studies suggest a link between high nut consumption and lower risks for heart disease.

Most experts agree that consuming nuts, including black walnuts, has well-established links to improving heart health.

Nuts, such as black walnuts, are high in fatty acids and antioxidants that can help to improve a person’s overall heart health.

According to the International Journal of Food Properties, numerous major studies have identified a positive correlation between higher nut consumption and lower risks for sudden cardiac death, heart attack, and heart disease.

Lowering blood pressure

Black walnuts contain arginine, which is an amino acid. Arginine turns into nitric acid in the body. Nitric oxide is a vasodilator, which means that it makes blood vessels larger. According to the International Journal of Food Properties, vasodilators can potentially lower blood pressure,.

The journal reports that black walnuts contain 3.62 grams (g) of arginine per 100 g of the food. This is slightly higher than English walnuts, which contain 2.28 g of arginine per 100 g of black walnuts.

Improved cholesterol levels

Walnuts contain phytosterols or plant sterols. Phytosterols are beneficial to the body because they limit the absorption of cholesterol in the body. This effect can help to lower a person’s cholesterol levels.

Black walnuts contain 37 milligrams (mg) more phytosterols than their English walnut counterparts, according to the International Journal of Food Properties.

Because doctors associate high cholesterol levels with greater risks for heart disease, keeping cholesterol levels low is essential for heart health.

Protection against neurological diseases

Black walnuts are rich in ellagitannins, which are a type of polyphenol. Ellagitannins have anti-inflammatory and free-radical-fighting properties in the body.

According to the journal Critical Reviews in Food Science and Nutrition, these compounds help prevent the onset and progression of neurodegenerative diseases in the body. Examples of these diseases include Parkinson’s disease, Alzheimer’s disease, and amyotrophic lateral sclerosis.

Reduced risk for liver cancer

A study in the 2011 issue of Pharmaceutical Biology found that cancer cells exposed to walnut extracts in a laboratory setting were effective in keeping cancer cells from multiplying.

The researchers found that the compounds chloroform and ethyl acetate were particularly effective at preventing liver cancer cells from multiplying. The researchers theorized that black walnut could have preventive and protective effects against liver cancer as well as some other cancer types.

Reduced risk for prostate cancer

Black walnuts are high in the compound y-tocopherol. Researchers have linked this nutrient with inhibiting tumor cell growth in prostate cancer cells, according to the International Journal of Food Properties.

While researchers have not been able to identify a specific dose or amount that has prostate cancer-protective properties, these compounds show promise as a method to reduce prostate cancer risk.

Additional reported benefits

Some researchers believe that black walnuts have many more health benefits. However, scientists have not studied these in any detail, so they are unable to confirm their effectiveness.

Examples of these potential benefits include:

• treating intestinal parasites
• healing skin wounds
• treating yeast infections

Some people believe that topical pastes of black walnut can treat skin conditions, such as warts, psoriasis plaques, and canker sores. However, researchers have not proven these properties to be true.

How to take and add to the diet

People can add black walnuts to entrees, appetizers, and salads.

A person can simply add black walnuts to appetizers, salads, entrees, side dishes, and desserts.

Walnut shells are very thick, and some people may find them difficult to crack. However, shelled black walnuts are available.

Choosing walnuts that have undergone minimal processing and preparation will usually ensure they retain their nutritional profile.

Supplement manufacturers also sell black walnut as a single supplement or incorporate it with other herbs and fruits, such as garlic, cranberry, and Echinacea.

People should always check with their doctor before taking any new supplements. Always read the directions on the package carefully to ensure safe consumption.

Side effects

Doctors generally consider black walnuts safe when people eat them in small amounts or take them as a supplement on a short-term basis.

Doctors do not know the long-term effects of taking black walnut supplements. Also, the U.S. Food and Drug Administration (FDA) do not regulate the supplements industry, so use discretion when buying supplements and always purchase them from a reputable company.

Some people report allergies after consuming black walnuts. Others report stomach irritation and upset after taking black walnut supplements or eating the nuts. Because doctors do not know much about the side effects of black walnut consumption, they recommend that breastfeeding or pregnant women do not take the supplements.

Black walnuts also contain substances called tannins that may decrease the body’s ability to absorb other medications. As a result, a person should not consume or take black walnut supplements at the same time as their regular medications. Waiting 1 to 2 hours between taking the supplement and taking other medicines is the best way to ensure that they will all work effectively.

Summary

Black walnut is a natural food product that has anti-inflammatory properties, which may help fight disease. A person can incorporate the nut into their diet or select a supplement that contains it.

However, always talk to a doctor before taking any new supplement, as it is possible that taking black walnut could interfere with how well the body absorbs certain medications.