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New research explores the neurological benefits of cilantro.

As well as its taste and culinary flavor, cilantro — also known as coriander in the United Kingdom — may have significant health benefits and disease-fighting properties.

Historical records show that the plant has had medicinal uses since the time of Hippocrates, and traditional Ayurvedic Indian medicine has hailed the plant’s benefits for digestion.

Modern medicine also supports some of cilantro’s benefits. Studies in mice have found that the plant Coriandrum sativum can reduce pain and inflammation, and cell culture studies found that extracts from the herb can protect the skin against ultraviolet (UV) B radiation.

In addition to its antifungal and antioxidant properties, one study suggested that the spice can stop a potentially carcinogenic substance from forming in meat during high temperature cooking.

Finally, folk medicine has also hailed the anticonvulsive benefits of cilantro, while some studies in rodents confirm its antiseizure effects.

But, more research was necessary to untangle the mechanisms behind the effects that folk medicine and scientists described. Now, a new study looks at the molecular workings behind cilantro’s anticonvulsant effects.

Geoff Abbott, Ph.D., professor of physiology and biophysics at the University of California Irvine School of Medicine is the principal investigator of the study, which appears in the FASEB Journal.

How cilantro triggers potassium channels

Prof. Abbott and colleagues screened the metabolites of cilantro leaf and found that one in particular — the “long-chain fatty aldehyde (E)-2-dodecenal” —activates several potassium channels.

These potassium channels are part of the “[n]euronal voltage-gated potassium channel subfamily Q (KCNQ),” and researchers have known for a while that dysfunction in these channels can cause severe, treatment-resistant epileptic seizures.

Some of the KCNQs that the cilantro metabolite activates include the “predominant neuronal isoform” and the “predominant cardiac isoform,” which control electrical activity in the heart and brain.

Further computational studies revealed the (E)-2-dodecenal molecular binding site, and chemical experiments showed that the metabolite “recapitulated the anticonvulsant action of cilantro,” delaying seizures that the researchers induced with a substance called pentylene tetrazole.

“The results provide a molecular basis for the therapeutic actions of cilantro,” write the authors, adding that their findings “indicate that this ubiquitous culinary herb is surprisingly influential upon clinically important KCNQ channels.”

“We discovered that cilantro, which has been used as a traditional anticonvulsant medicine, activates a class of potassium channels in the brain to reduce seizure activity,” reports Prof. Abbott.

“Specifically, we found one component of cilantro, called dodecenal, binds to a specific part of the potassium channels to open them, reducing cellular excitability,” he explains.

“This specific discovery is important as it may lead to more effective use of cilantro as an anticonvulsant, or to modifications of dodecenal to develop safer and more effective anticonvulsant drugs.”

Prof. Geoff Abbott

In the United States, there are 3.4 million people living with epilepsy, according to the most recent estimates from the Centers for Disease Control and Prevention (CDC).

“In addition to the anticonvulsant properties, cilantro also has reported anti-cancer, anti-inflammatory, antifungal, antibacterial, cardioprotective, gastric health, and analgesic effects,” concludes Prof. Abbott. “And, the best part is, it tastes good!”

Both veganism and vegetarianism are growing in popularity. However, some people may find the differences between these two diets a little confusing, particularly as there are several variations of vegetarianism.

In this article, we explore the similarities and differences between veganism and vegetarianism. We also discuss health benefits, which diet is more healthful, which is better for weight loss, and risks and considerations.

What is vegetarianism?

Vegetarians do not eat the products of animal slaughter.

According to the Vegetarian Society, vegetarians are people who do not eat the products or byproducts of animal slaughter.

Vegetarians do not consume:

• meat, such as beef, pork, and game
• poultry, such as chicken, turkey, and duck
• fish and shellfish
• insects
• rennet, gelatin, and other types of animal protein
• stock or fats that derive from animal slaughter

However, many vegetarians do consume byproducts that do not involve the slaughter of animals. These include:

• eggs
• dairy products, such as milk, cheese, and yogurt
• honey

Vegetarians typically consume a range of fruits, vegetables, nuts, seeds, grains, and pulses, as well as “meat substitutes” that derive from these food types.

Vegetarianism is generally less strict than veganism, so there are several well-known variations of the vegetarian diet. These include:

• Lacto-ovo-vegetarian. People who follow this diet avoid all types of meat and fish but do consume dairy products and eggs.
• Lacto-vegetarian. People on this diet do not eat any meat, fish, or eggs but do consume dairy products.
• Ovo-vegetarian. Individuals following this diet do not eat any meat, fish, or dairy products but do consume eggs.
• Pescatarian. Those who follow this diet avoid all meats expect fish and other types of seafood. However, this does not meet the traditional definition of vegetarianism, and many people refer to the pescatarian diet as being semi-vegetarian or flexitarian.

What is veganism?

Veganism is a stricter form of vegetarianism. Vegans avoid consuming or using any animal products or byproducts. The Vegan Society define veganism as “a way of living, which seeks to exclude, as far as is possible and practicable, all forms of exploitation of and cruelty to animals for food, clothing, or any other purpose.”

Vegans strictly avoid consuming any foods or beverages that contain:

• meat
• poultry
• fish and shellfish
• eggs
• dairy products
• honey
• insects
• rennet, gelatin, and other types of animal protein
• stock or fats that derive from animals

Strict vegans also extend these principles beyond their diet and will try, where possible, to avoid any product that directly or indirectly involves the human use of animals. These products can include:

• leather goods
• wool
• silk
• beeswax
• soaps, candles, and other products that contain animal fats, such as tallow
• latex products that contain casein, which comes from milk proteins
• cosmetics or other products that manufacturers test on animals

Many vegetarians also apply some of these principles to their lifestyle, for example, by avoiding leather goods and products that involve animal testing.

Health benefits

Studies suggest that a vegetarian or vegan diet may help reduce cholesterol and BMI levels.

Scientific research suggests that vegetarian and vegan diets may offer several health benefits.

A 2017 study examined the effectiveness of a plant-based diet in 49 adults who were overweight or had obesity and also had at least one of the following conditions:

The researchers randomly assigned participants to either normal diet and care or a low fat, plant based diet program comprising low fat whole foods, which did not involve calorie counting or mandatory regular exercise. The intervention also included two 2-hour sessions each week, which provided the participants with cooking training and education by doctors. The nonintervention group did not attend any of these sessions.

At the 6-month and 12-month follow-ups, participants in the diet group had significant reductions in body mass index (BMI) and cholesterol levels compared with those in the normal care group.

A 2017 systematic review and meta-analysis found evidence to suggest that plant based diets can help lower levels of total cholesterol, low-density lipoprotein (LDL) cholesterol, and high-density lipoprotein (HDL) cholesterol. The researchers did not analyze how the changes in cholesterol influenced heart disease outcomes.

Another 2016 observational study found that vegetarians living in South Asia and America were less likely to develop obesity than nonvegetarians.

A 2019 review cites evidence suggesting that plant-based diets may offer a number of cardiovascular health benefits for endurance athletes. These benefits include:

A 2019 study also found an association between a healthful plant based diet and a lower risk of developing chronic kidney disease. Interestingly, those who followed an unhealthful plant based diet with a higher proportion of sugar-sweetened foods and refined grains had a significantly higher risk of chronic kidney disease.

Which is more healthful?

Both diets offer similar health benefits and generally encourage people to eat more antioxidant-rich and nutrient-dense whole foods.

It is difficult to say which diet is more healthful because both diets have advantages and disadvantages.

For example, unlike vegans, lacto-vegetarians get calcium, phosphorus, and vitamin D from dairy products. However, avoiding dairy and eggs may help vegans keep their cholesterol levels down.

Vegans are also at risk for an essential omega-3 fatty acid deficiency, specifically in EPA and DHA, even if they consume plant sources of these nutrients. DHA is necessary for brain function and cognition and to avoid brain fog, memory difficulty, and more. Vegetarians and pescatarians can obtain EPA and DHA more easily from eggs and seafood.

According to a 2019 study, adults from Argentina who identified as vegan adhered more closely to a healthful vegan lifestyle than vegetarians and nonvegetarians.

The authors defined a healthful vegan lifestyle as:

• consuming a whole food, plant based diet
• exercising daily
• drinking more than eight glasses of water a day
• getting regular sunlight exposure

However, following a plant based diet does not guarantee good health. It is still possible for vegetarians and vegans to lead unhealthful lifestyles or to eat a diet of processed “junk” food.

Which is better for weight loss?

A cross-sectional study from 2006 involving 21,966 participants and a 2014 review of three prospective cohort studies involving Adventists in North America both suggest that vegans generally have a lower BMI than vegetarians and meat eaters.

A possible explanation for this trend might because vegans do not consume eggs or dairy products.

The 2006 study also found that vegans gained less weight than both vegetarians and meat eaters over 5 years. However, people who changed their diet to reduce their intake of animal products gained the least weight during the study.

In a 2018 study involving 75 adults who were overweight, researchers randomly assigned participants to either follow a low fat, vegan diet or continue their current diet, which could include animal protein. After 16 weeks, participants in the vegan group had lost significantly more fat around the abdomen than those in the control group.

Risks and considerations

Healthcare providers may recommend vitamin supplements for people eating a vegetarian or vegan diet.

According to the authors of an article in the Journal of the American Dietetic Association (now the Journal of the Academy of Nutrition and Dietetics), carefully planned vegetarian and vegan diets are “healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases.” However, it is important for vegetarians and vegans to ensure that they are eating a balanced and healthful diet that meets all of their nutritional requirements.

For example, plant-based foods do not naturally contain vitamin B-12, which is an essential mineral that supports the nervous system and cardiovascular health. Vegans and vegetarians can get vitamin B-12 from fortified foods, such as breakfast cereals and some types of plant based “milk.”

Vegetarians and vegans can also take vitamin B-12 supplements. However, some B-12 supplements can contain animal products, so it is important to check products labels carefully and only purchase from reputable manufacturers.

According to a 2017 study from Switzerland, some vegetarians may not get enough vitamin B-6 and niacin from their diets, while vegans may have a higher risk of zinc and omega-3 deficiency than those who eat some animal products.

A range of multivitamin supplements suitable for vegetarians and vegans are available to purchase from pharmacies, health stores, and online.

As we mentioned above, eating a plant based diet does not guarantee good health. A large 2017 study found that plant based diets consisting of unhealthful foods can increase a person’s risk of coronary heart disease.

Examples of unhealthful plant foods include:

• French fries
• sweetened beverages
• refined grains
• candies
• processed or prepackaged snack foods

This unhealthful plant based eating often results in a lower intake of fiber, vegetables, and micronutrients alongside an increased intake of sugar and processed ingredients.

Summary

Both vegetarians and vegans choose not to eat meat and fish. However, veganism is a stricter form of vegetarianism that prohibits the consumption or use of any products that come from animals, including dairy, eggs, honey, leather goods, wool, and silk.

Vegetarians may eat dairy products, eggs, honey, and other byproducts that do not involve the slaughter of animals. However, there are several variations of the vegetarian diet. For example, some vegetarians choose to eat eggs but not dairy products.

Vegan and vegetarian diets generally include a range of fruits, vegetables, nuts, seeds, grains, and pulses, as well as “meat substitutes” that derive from these food types.

Both vegetarian and vegan diets may provide health benefits, including reduced body weight, lower cholesterol levels, and decreased risk of cardiovascular disease.

However, it is important for vegetarians and vegans to ensure that they are meeting all of their nutritional requirements. For example, plants do not naturally contain vitamin B-12, so vegans and vegetarians may need to consume fortified foods or take dietary supplements to get enough vitamin B-12.

The kidneys perform essential functions that keep the body healthy. These two small, bean-shaped organs filter toxins from the blood, balance mineral levels, and help regulate blood pressure.

Most people can keep their kidneys healthy by staying hydrated and eating a balanced, healthful diet.

In this article, we examine what a kidney cleanse is and whether it works. We also look at how to cleanse the kidneys, an example 2-day plan, and risks and considerations.

What is a kidney cleanse?

A kidney cleanse involves consuming specific foods to aid the removal of toxins and waste from the kidneys.

The kidneys act as a natural filtration system for the body, removing waste, toxins, and excess water from the blood. The kidneys even cleanse themselves when the body takes in enough fluid.

Kidney cleanses involve consuming specific foods and herbs that may help remove toxins from the body and promote better kidney health.

Kidney cleansing programs vary, but they typically involve consuming a restricted diet for several days. This diet may include smoothies, juices, teas, herbs, and foods that people believe help detoxify the body and improve overall health.

Do cleanses work?

Proponents of kidney cleansing say that certain foods, beverages, and diets can detoxify the kidneys and body. However, there is currently little scientific research to support these claims.

The National Center for Complementary and Integrative Health (NCCIH) state that “there isn’t any convincing evidence that detox or cleansing programs actually remove toxins from your body or improve your health.”

Most people can keep their kidneys healthy by staying hydrated and eating a balanced, healthful diet. However, some herbs and foods that are popular in kidney cleansing programs may have properties that help promote kidney health.

How to cleanse the kidneys

Cleansing the kidneys may aid the removal of toxins from the body. The following tips may help improve kidney health and reduce the risk of kidney disease:

Drink more water

Drinking enough fluid every day is essential to a person’s overall health. Water is crucial for digesting food, absorbing nutrients, getting rid of waste and toxins, keeping the skin healthy, and performing a wide range of other bodily functions. Consuming enough water can also help prevent kidney problems, such as kidney stones.

According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), many healthcare professionals recommend drinking six to eight 8-ounce (oz) glasses of water a day.

Reduce sodium intake

The body needs salt, or sodium, but consuming too much can raise blood pressure, which can increase a person’s risk of kidney failure, heart disease, and stroke.

The NIDDK recommend that people limit their sodium consumption to less than 2,300 milligrams a day to reduce the risk of chronic kidney disease. People can reduce their sodium intake by eating fewer processed foods and choosing low-sodium or sodium-free options.

Make dietary changes

People can make some simple dietary changes to improve both their kidney health and general health, but it is important to note that the following lists are not for people with preexisting kidney disease.

Consider limiting or avoiding the following foods and beverages:

• processed foods
• refined carbohydrates
• sugar and artificial sweeteners
• animal proteins, such as beef, pork, and organ meat
• high-sodium foods
• alcohol
• caffeine

A person can also try adding these kidney-friendly foods to their diet:

• berries
• citrus fruits, such as lemons, limes, and oranges
• apples
• low-fat dairy products
• vegetables
• whole grains, such as barley, brown rice, and oatmeal
• lean meats, including chicken and seafood

An example 2-day kidney cleanse plan

A person should consult a doctor before starting a kidney cleanse or detox regimen, particularly if they have kidney stones or kidney disease. Limiting the duration of cleansing programs to a few days can help reduce the risk of adverse health effects.

People who do not have kidney problems may wish to try the following 2-day kidney cleanse plan:

Day 1

A tofu salad is a typical meal to help cleanse the kidneys.

On the first day of the cleanse, people can prepare the following three meals:

Morning

Start the day with an 8-oz glass of warm water containing 1 tablespoon (tbsp) of fresh lemon juice.

Breakfast

For breakfast, blend the following ingredients to make a 12-oz smoothie:

Lunch

Eat a large, mixed green salad containing:

• grilled chicken or tofu
• half a red onion
• 1 cup chopped apple
• one-quarter cup grapes

Top the salad with sliced almonds. For the dressing, combine:

• one-third cup low-fat Greek yogurt
• 1 tbsp Dijon mustard
• 1 teaspoon (tsp) lemon juice
• salt and pepper to taste

Dinner

For dinner, make an 8-oz smoothie containing:

• 1 cup coconut water
• 1 cup blueberries
• one-half cup mango
• 1 cup kale
• 1 tbsp lemon juice
• 1 tbsp ground flaxseed

Day 2

On the second day, people can eat a more substantial lunch and dinner:

Morning

Start the morning with a cup of green tea containing 1 tbsp of fresh lemon juice.

Breakfast

Blend the following ingredients to make an 8-oz smoothie:

Lunch

Combine the following ingredients and then saute together in olive oil:

• 1 cup cooked brown rice
• one-half cup cooked beans
• one-quarter cup green beans
• one-quarter cup chopped carrots
• 1–2 tsp minced garlic

Dinner

Make a vegetable soup using the following ingredients:

Begin by heating the vegetable broth over medium heat. Chop all of the vegetables and add them to the broth. After cooking the vegetables completely, stir in parsley. Add salt and pepper according to taste.

Risks and considerations

Drinking too much can cause low sodium levels.

Kidney cleanse programs generally encourage people to consume more healthful foods, such as fruits and vegetables. However, although proponents of kidney cleanses say that they offer many health benefits, there is little scientific research to support these claims.

According to the NCCIH, the Food and Drug Administration (FDA) have taken action against several companies offering detox and cleansing products because they made false therapeutic claims about their products or the products contained illegal and potentially harmful ingredients.

For example, the FDA filed a warning letter in 2018 to Ozark Country Herbs, a company that produce a range of herbal products that promise to treat everything from depression and migraine to flu and kidney stones.

Although drinking enough water is essential for health, too much fluid can reduce mineral concentrations in the body and lead to health complications.

A 2018 case study, for instance, reports that a 67-year-old man developed severe hyponatremia, or low sodium levels in the blood, while performing a kidney cleanse. Hyponatremia is a serious medical condition that can lead to potentially life-threating complications, such as swelling of the brain.

The man followed a strict program that involved consuming nothing but large volumes of water and herbal tea for 5 consecutive days. On the final day, he went to the emergency department after experiencing weakness, fatigue, nausea, tremor, and restlessness. Due to a severe electrolyte imbalance, the man’s body was unable to expel the excess fluid.

Many kidney cleanses and detox programs also require a person to fast or severely restrict their calorie intake, which can lead to headaches, fatigue, and nutritional imbalances.

People who wish to try a kidney cleanse should consult a doctor first and ensure that they are consuming enough calories and electrolytes to support their metabolism.

Summary

Kidney cleansing programs can vary considerably, but they often involve restricted diets, consuming only water, smoothies, and teas for several days, and taking herbal supplements.

Proponents claim that these programs detoxify the body and promote better kidney health. However, there is little scientific evidence to support these claims.

Most people can keep their kidneys healthy by eating a healthful, balanced diet and drinking enough fluid.

People wishing to try a kidney cleanse or detox program should speak with their doctor first, particularly if they have kidney problems or other health conditions. When following a cleanse program, it is important for a person to make sure that they are getting enough calories and electrolytes to support their body’s needs.

A vegan diet is low in some nutrients, such as vitamin B-12, that are primarily present in animal products. Vegan supplements offer a simple way for people to get enough of these nutrients.

In this article, learn about the most common vegan supplements and why they are beneficial.

1. Vitamin B-12

Most vegans can benefit from taking a B-12 supplement.

Vitamin B-12 may be the most important supplement for vegans. It is crucial for maintaining many bodily processes.

This vitamin plays a role in the formation of red blood cells, helps metabolize proteins, and even supports a healthy nervous system.

Although anyone can have low vitamin B-12 levels, vegans typically have a higher risk of deficiency as there are limited vegan sources of this vitamin.

It is important to note that people absorb and use vitamin B-12 differently. Even people who eat meat can have a vitamin B-12 deficiency if their body is unable to absorb the vitamin properly. The body’s ability to use vitamin B-12 also declines with age.

It is important for vegans to check in with their doctor from time to time to test their vitamin B-12 and iron levels. Working directly with a nutritionist or doctor can help them create a balanced diet plan.

The authors of a 2014 study recommend eating nori, a type of seaweed, regularly. It contains high levels of vitamin B-12 and other important nutrients for vegans, such as iron and polyunsaturated fatty acids.

Another simple way to add vitamin B-12 to a vegan diet is to eat nutritional yeast, which has a nutty, cheesy flavor. Manufacturers often fortify this inactive yeast with the vitamins that a vegan diet may be lacking.

Manufacturers may fortify other foods with B-12 as well, such as tofu or other soy products, some breakfast cereals, and soy, rice, or nut milk. As the plant-based movement continues to grow, more sources of vitamin B-12 may become available.

2. Omega-3 fatty acids

Omega-3 fatty acids are a great source of healthful fats. A plant-based vegan diet is generally high in some types of omega-3 fatty acids, but it is low in others.

Omega-3 fatty acids offer several health benefits, including:

Although more research in these areas is necessary, omega-3 fatty acids may also play a role in the development or treatment of other conditions, including:

Essential omega-3 fatty acids, such as alpha-linolenic acid (ALA), must come from the diet. The body cannot make them itself.

Long chain omega-3 fatty acids, such as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), are nonessential, meaning that the body can make them using ALA.

However, as 2017 research notes, the human body has a limited capacity to convert ALA into DHA or EPA. Furthermore, vegetarians and vegans tend to have lower EPA and DHA levels.

While ALA is present in flaxseed, canola oil, and soy products, EPA and DHA are only present in fish, fish oils, and microalgae.

Algae oil supplements and concentrates are the best vegan sources of EPA and DHA.

3. Iron

Broccoli and seeds are rich in iron.

Iron is crucial for building healthy blood cells and helping them carry oxygen throughout the body. It has two different forms: heme and nonheme. Heme iron comes from animals, while nonheme iron comes from plants.

Heme iron is easier for the body to absorb and use. With that said, the authors of a 2013 study noted that eating a vegetarian or vegan diet high in iron-rich foods can provide the body with adequate iron.

Vegan iron-rich foods include:

• nuts
• legumes
• whole grains
• seeds
• dried fruits
• dark, leafy vegetables
• some fortified cereals and foods

Additionally, getting plenty of vitamin C increases the intake of iron. People can request a blood test to see if they are getting and storing enough iron. Eating enough of these foods may mean that there is no need for supplementation.

In cases where a person has very low iron stores, doctors may still recommend iron supplements.

Getting too much iron can be dangerous, so it may be best to speak with a doctor before supplementing it.

4. Calcium

Calcium is another vital nutrient that some vegans may be lacking. It plays an important role in bone and teeth formation, muscle function, and heart health.

According to research from 2014, calcium levels are lowest in vegans, compared with omnivores and vegetarians.

The following plant sources are rich in calcium:

• dark, leafy greens, such as mustard greens, bok choy, and watercress
• legumes, such as chickpeas
• fortified foods, which include many types of plant-based milk

If a person is not getting enough calcium from these foods, they should consider supplementation. Calcium typically comes in both capsule and powder form. Taking vitamin D alongside calcium may help boost its absorption.

5. Vitamin D

Vitamin D helps regulate mood and improve immune system function, and it aids the body’s absorption of other nutrients, such as calcium and phosphorous.

The body can make vitamin D when it gets enough sunlight. Most people can make an ample amount of vitamin D each day by spending about 15 to 20 minutes in the afternoon sun.

However, this is not always possible. Wearing sunscreen, which is vital for skin cancer prevention, may reduce the production of vitamin D. Many people live in areas with cold, cloudy weather and cover up their skin most of the time.

Few foods contain vitamin D. Many dairy products, such as milk and yogurt, may contain added vitamin D, but these foods are not suitable for vegans.

Vegan sources of vitamin D include fortified cereals and some types of mushroom. The average vitamin D intake from food alone tends to be lower than the recommended daily intake, so both omnivores and vegans can often benefit from taking a supplement.

6. Vitamin K-2

Fermented foods, such as sauerkraut, contain vitamin K-2.

Vitamin K helps with blood clotting and wound healing. There are two types of vitamin K: vitamin K-1 and vitamin K-2.

Vitamin K-1 occurs naturally in many plants, especially dark, leafy greens.

Vitamin K-2 is present in some dairy products and egg yolks. As vegans do not eat dairy or eggs, they should focus on consuming the other source of vitamin K-2, which is fermented foods.

Examples of vegan fermented foods that may contain vitamin K-2 include:

• raw sauerkraut
• natto, a fermented soybean dish
• unpasteurized kombucha
• vegan kimchi
• plant-based kefir

It is unlikely that a vegan will be deficient in vitamin K, given that gut bacteria can turn vitamin K-1 into vitamin K-2.

However, some people may wish to supplement their diet with K-2. Taking a vegan probiotic supplement may also help the gut process vitamin K.

7. Zinc

Zinc is another important compound for metabolism and the immune system. There are a few plant-based sources of zinc. However, plant compounds called phytates, which occur in many legumes and cereals, impair the absorption of zinc.

While not all vegans have low zinc intake, a 2013 systematic review and meta-analysis noted that vegans and vegetarians tend to have lower overall zinc levels.

8. Iodine

Iodine is necessary for a healthy thyroid gland. It is present in small amounts in plants depending on the soil in which they grew. Seaweed also contains iodine.

Vegans who eat edible seaweed a few times a week, such as in sushi, should meet their necessary iodine intake.

Iodized salt is also common in many regions, so people can get enough iodine from the salt present in home-cooked meals.

People who are concerned about their iodine intake should speak to a doctor about taking a supplement.

Summary

Vegan diets can offer many health benefits, but they can also make it difficult for people to get enough of certain nutrients.

Making up for these nutrients by eating specific foods and taking supplements can help vegans stay healthy.

The vegan supplements listed in this article are available for purchase online.

Peppermint is an ingredient in a variety of modern products, including toothpastes, candies, and teas.

Many people drink peppermint tea because they enjoy the taste, but it may also have a number of potential health benefits.

Although there is not much research on peppermint tea itself, researchers have studied some of the oils and other compounds in peppermint leaves, such as menthone, limonene, and menthol.

In this article, we explore some of the potential health benefits of peppermint tea. We also cover how to make fresh peppermint tea at home and risks and considerations.

Fresher breath

Peppermint tea may have antibacterial properties.

Peppermint is a popular flavoring due to its clean, pleasant smell and taste. Drinking peppermint tea can help freshen a person’s breath, and it may also have other benefits for fighting bad breath.

For example, a small study from 2017 found that gargling a blend of peppermint, lemon, and tea tree oils helped improved bad breath in participants following spine surgery.

One 2015 review suggests that peppermint oil has antibacterial properties that may help reduce the bacteria that cause plaque and gum disease.

Relief from tension headaches

One 2016 study suggested that topical peppermint oil can help alleviate pain and relax muscles.

Menthol has a cooling sensation that may help ease tension or migraine headache pain when a person applies peppermint oil to the forehead or temples.

It is possible that the aroma from peppermint tea may have a similar effect.

Reduced nasal congestion

Another 2016 study suggested that vapors from essential oils, such as peppermint oil, have antibacterial properties that may help alleviate some types of upper respiratory infection.

Inhaling steam and vapors can be helpful for easing nasal congestion from colds and other upper respiratory infections.

Some people find that the vapors from peppermint tea, which contains menthol, also help.

Better digestion

People have long used peppermint as a remedy for digestive issues, such as an upset stomach, bloating, and gas.

One 2017 systematic review found evidence suggesting that taking peppermint oil capsules can help reduce pain in children with a functional abdominal pain disorder.

It is possible that drinking peppermint tea may have a similar effect.

Less painful menstrual cramps

Peppermint tea may help treat menstrual cramps.

Peppermint oil may also help reduce the severity of menstrual cramping, or dysmenorrhea.

One 2016 study investigated the effectiveness of peppermint oil in 127 young women with dysmenorrhea. According to the results of the study, peppermint oil capsules were as effective at relieving menstrual pain as mefenamic acid, which is a type of nonsteroidal anti-inflammatory drug.

People may also wish to try drinking peppermint tea as a home remedy for menstrual cramping.

More energy

The oils in peppermint may also help alleviate symptoms of fatigue and boost energy levels.

In a 2018 study involving 24 people, peppermint oil capsules reduced mental fatigue and improved cognitive functioning compared with a placebo. However, the study was very small, so further research will be necessary to confirm the findings.

Antibacterial properties

Some research has suggested that essential oils from peppermint may help kill harmful bacteria.

For example, one 2018 study found that peppermint oils helped reduce the growth of bacteria such as Escherichia coli, Listeria, and Salmonella in pineapple juice.

However, the peppermint oils were less effective at reducing bacteria when the researchers added them to mango juice.

Also, one 2015 review found evidence to suggest that peppermint oil can help reduce harmful bacteria in the mouth, while one 2013 review concluded that menthol has antibacterial and antifungal properties.

Homemade peppermint tea

Peppermint tea bags are widely available in many health and grocery stores. However, people can quickly make fresh peppermint tea at home using only peppermint leaves and hot water.

To make peppermint tea at home:

1. Add 2 cups of water to a pot.
2. Bring the water to the boil, then turn off the heat.
3. Add around four or five torn peppermint leaves to the water.
4. Cover the pot and let the leaves steep for 5 minutes, or according to taste.
5. Strain the tea into a mug.

A range of peppermint teas are also available to buy online.

How much to drink

It is safe to drink peppermint tea multiple times a day.

A person can drink peppermint tea throughout the day.

Peppermint tea is naturally caffeine-free, which means that it will not keep a person awake at night.

Peppermint tea also contains zero calories, which can make it a great alternative to soda, fruit juices, and other sugary drinks.

However, flavoring the tea with sugar, honey, or cream will add calories to the drink.

Risks and considerations

Peppermint tea is generally very safe for people of all ages to consume. However, some people find that drinking peppermint tea can trigger or worsen symptoms of heartburn and gastroesophageal reflux disease (GERD).

People who are allergic to peppermint or any of the chemicals in peppermint should not drink peppermint tea.

Summary

Peppermint tea is a popular herbal tea that is naturally calorie- and caffeine-free.

Some research has suggested that the oils in peppermint may have a number of other health benefits, such as fresher breath, better digestion, and reduced pain from headaches. Peppermint tea also has antibacterial properties.

However, there has been little conclusive research into the specific health benefits of drinking peppermint tea.

Although peppermint tea is generally very safe, some people with GERD find that drinking it can trigger or worsen their symptoms.

Lemons come from a small evergreen tree native to South Asia.

Several types of citrus tree can produce limes, such as the key lime tree, which is native to Southeast Asia.

This article will discuss the similarities and differences between these fruits, including their health benefits, nutritional contents, and uses.

Health benefits

Lemons and limes contain lots of vitamin C, flavonoids, and antioxidants.

Both lemons and limes have a long history of use in traditional medicine. They each contain antioxidants, vitamins, and minerals and provide a range of health benefits.

People also make claims about the health benefits of lemon water and the potential benefits of drinking lime juice.

Lemons and limes have several shared health benefits because they share the following properties:

They contain lots of vitamin C

Both lemons and limes are high in vitamin C, an important antioxidant that helps protect cells from damage.

Vitamin C also helps the body absorb iron from foods and supports the immune system.

The body also uses vitamin C in the production of collagen, an important substance for healing wounds.

They contain flavonoids

Lemons and limes both contain flavonoids. Flavonoids are phytochemicals that may have several health benefits, such as for heart disease and metabolic disorders.

Animal and cell studies have suggested that flavonoids have anti-inflammatory, antidiabetic, cancer-fighting, and neuroprotective properties. However, more research is needed to fully understand their effects in humans.

Research into flavonoids is still in its early stages, but the initial findings are promising.

They contain antioxidants

Along with vitamin C, lemons and limes also contain other antioxidants.

Antioxidants help protect the body from cell damage, which appears to play a role in a range of chronic health conditions, such as diabetes, cancer, and dementia.

It is possible that antioxidants also help prevent these conditions from developing. However, again, research into this area is ongoing.

They may aid weight loss over time

Some sources claim that consuming lemon, or lemon-based products, can help with weight loss. For example, lemon water is a mixture of fresh lemon juice and water and is a part of some weight loss diets.

However, there is currently no scientific evidence to prove that lemon, or any lemon-based product, can result in weight loss above what adequate hydration promotes. Learn more about the lemon detox diet here.

Lemons can form part of a healthful diet that eventually leads to weight loss, but this is likely to be as a result of a reduced calorie intake, regular exercise, and other more substantial lifestyle improvements.

Nutrition

Lemons and limes share a similar nutritional profile, as we detail in the table below. These nutrients reflect what is present in a whole lemon or lime, not in the juice.

The nutritional benefits of lemons and limes are the same. Although lemons have slightly more of some vitamins and minerals, the difference is too small to have any effect.

Acidity

Both lemons and limes are high in citric acid. This means that they are acidic compared with many other foods.

Lemons and limes have very similar citric acid content, though lemons may have slightly more on average:

• Lemon juice contains around 48 grams of citric acid per liter (g/L).
• Lime juice contains around 45.8 g/L.

Uses

Lemon and lime rinds are popular in cooking.

Many foods and drinks contain lemons or limes due to their strong, sour flavours. This might be in the form of premade or freshly squeezed juice, or as chunks or slices of the fruit.

The fruits’ rinds have unique bitter flavors that make them popular in cooking. For example, people can use the juice or peel from both fruits for flavoring sauces, marinades, and salad dressings.

Also, lemon and thyme is a good combination for marinating chicken and fish. Lime works well with garlic, as well as with chilli powder for marinating meats.

Lemons and limes are good additions to many hot or cold drinks. For example, a person can add chunks of lemon or lime to water to make citrus water, or they can use lemon or lime to flavor teas.

Due to their high acidity, these citrus fruits are also effective at killing bacteria. Because of this, a range of citrus-based cleaning products are available, from bleaches to surface cleaners.

Also, some studies have shown that the essential oil of lemon and other citrus fruits can enhance mental state through inhalation and aromatherapy, exert antimicrobial properties, and reduce skin inflammation through the topical application of the peel.

Risks

Consuming lemons or limes in moderate amounts is generally safe. However, the fruits can cause a stinging pain when in contact with open wounds, such as a cut lip or a mouth ulcer.

Their high acidity also means that they may worsen heartburn or digestive issues in people with gastroesophageal reflux disease (GERD).

In large amounts, citric fruits can erode tooth enamel and cause cavities over time.

When using cleaning products that contain citrus or other irritating chemicals, use gloves and avoid contact with the skin.

Summary

Lemons and limes are citric fruits with very similar nutritional profiles. They are rich in vitamin C and contain other antioxidants and flavonoids that are beneficial to health.

Both fruits are common ingredients in a variety of foods and drinks. Their acidity also makes them good for use in cleaning products.

Both fruits are safe to consume in moderate amounts, but they can cause minor issues in some people, such as worsening the symptoms of GERD due to their acidity.

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.