Healthy Cilantro Benefits for Sleep, Detox, Brain, Eyes, More

cilantro benefits  By Dr. Edward Group, Global Healing Centercilantro benefits

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Cilantro and coriander are the names used in the United States to describe two different parts of the same plant, Coriandrum sativum.

It’s an annual herb, which means it blooms and must be replanted yearly. Cilantro is used to describe the green, citrus-flavored leaves.

Coriander is the common name for the plant’s light brown seeds, which are dried and used as a cooking spice.

Exactly what you call, or how you use, this amazing plant varies depending on where you live in the world, but its health benefits remain the same. Cilantro can help cleanse the body of toxic metals, it’s an incredible source of antioxidants, it’s loaded with vitamins and minerals, and it has a long history of culinary and therapeutic use.

Cilantro Nutritional Facts

A great source of vitamins and minerals, cilantro should be considered a superfood, or at least a “superherb.” A small amount delivers the full daily value of vitamin A and K and is rich in vitamin C, potassium, and manganese. Cilantro is a great, low-calorie option for those who want to add more nutrients and flavor to their diet. Below is the full nutritional breakdown for 3.5 oz. of raw cilantro leaves.

Vitamins and Minerals Amount Daily Value
Vitamin A equiv. 6748 IU 135%
Thiamine (B1) 0.067 mg 4.5%
Riboflavin (B2) 0.162 mg 9.5%
Niacin (B3) 1.114 mg 5.5%
Vitamin B6 0.149 mg 7.4%
Vitamin C 27 mg 45%
Vitamin E 2.5 mg 8%
Vitamin K 310 g 387%
Calcium 67 mg 7%
Iron 1.77 mg 10%
Magnesium 26 mg 7%
Manganese 0.426 mg 21%
Phosphorus 48 mg 5%
Potassium 521 mg 15%
Sodium 46 mg 2%
Zinc 0.5 mg 1.6%

Cilantro and Toxic Metal Cleansing

Beyond its nutritional benefits, cilantro is a powerful, cleansing agent that specifically targets toxic metals. We are constantly exposed to toxic metals like aluminum, arsenic, and cadmium. Toxic metals tend to accumulate in the endocrine system, muscle tissue, and even deep within the bones. Once these metals reach dangerous levels, many serious health problems occur.

Common side effects of toxic metal exposure include hormone imbalance, oxidative stress from free radicals, and, in extreme cases, impaired organ function. Don’t wait to experience harsh side effects before cleansing your body.

Mercury, for example, can have a devastating effect on your health. Many people who suffer from mercury exposure report feeling more clear headed after consuming large amounts of cilantro over an extended period.

Exposure to lead is also far more common than many people realize and has many adverse effects on the body. In animal studies, cilantro has been observed to protect against lead-induced oxidative stress.

Cilantro helps cleanse the body of toxic metals by supporting the body’s natural detoxification processes (the research references are below). Compounds in cilantro leaf bind to toxic metals and loosen them from affected tissue. This process allows metals to be released from the body naturally. You can access these benefits by consuming the raw leaves or ingesting concentrated extracts.

Unfortunately, fresh cilantro goes bad very quickly. If you want to be sure to always have access to its detoxification power, supplements may be a good alternative. Supplements are an excellent choice when fresh cilantro isn’t available or if you find its taste unpalatable. I recommend Global Healing Center’s own Zeotrex™. Zeotrex is a blend of powerful herbs, including cilantro, which help promote overall health by encouraging detoxification of harmful chemicals and toxic metals.

On that note, it’s a good time to mention that not everyone appreciates the distinctive flavor of cilantro. One explanation for the difference in flavor perception is the absence of a particular gene called OR6A2. The lack of this gene seems to be common in those who report a foul taste.

Additional Health Benefits of Cilantro –
(Journal references at end of article)

Antioxidant Support

Cilantro has strong antioxidant activity.

Promotes Heart Health

Cilantro may help prevent cardiovascular damage.

Provides a Mood Boost

Cilantro has been shown to promote calm feelings.

Promotes Normal Blood Sugar Levels

Some studies report that cilantro encourages normal blood sugar levels.

Supports Restful Sleep

Cilantro may help improve sleep quality.

Supports Healthy Cells

Coriander seed oil possesses antioxidant properties that may reduce oxidative stress.

Encourages Fungal Balance

Research conducted by The Dental School of Piracicaba in Brazil reported that cilantro oil has potential against an oral form of the candida fungus.

Fights Harmful Organisms

Cilantro has demonstrated neutralizing activity against several types of harmful organisms.

Encourages Brain Health

Cilantro may help support neurological health by discouraging oxidative stress.

Promotes Normal Fluid Balance

Coriander seed encourages normal fluid balance and urine flow.

Supports Bone Health

Vitamin K supports healthy bones, and eating even a small amount of cilantro provides the recommended daily serving of vitamin K.

Nutritional Support for Eye Health

Cilantro contains nutrients, including vitamin A, which support eye health.

Natural Food Preservative

Cilantro leaves and coriander seed are used to produce essential oils that act as natural food preservatives.

Digestive Support

James A. Duke, Ph.D., a former botanist for the U.S. Department of Agriculture and author of “The CRC Handbook of Medicinal Herbs,” has praised cilantro for the way it supports the digestive system. He recommends drinking tea made from the leaves for any form of stomach discomfort. Additionally, cilantro may encourage normal bowel movements.

Tips for Growing Cilantro

Cilantro is easy to grow, and it’s convenient to have fresh cilantro ready to use. Cilantro grows quickly and does not always transfer well, so plan on growing your cilantro from seed. Cilantro leaves stop growing and become bitter after the plant flowers. That is why it’s best to plant your cilantro in spring and fall, avoiding the longer, hotter summer days in-between.

Plant cilantro seeds in well-drained, well-fertilized soil. Choose a spot that gets full sun. Sow several seeds together one-quarter inch into the soil and six to eight inches apart. Water after planting and when the soil is dry to the touch.

Expect to wait three to four weeks before harvesting the cilantro leaves. Leaves can be harvested anytime during the growing process, but you should wait until the plant is at least six inches in height. If you want to harvest the leaves continually, sow new seeds every two to three weeks.

Unlike other herbs, cilantro leaves lose most of their flavor when dried, so it’s better to use them fresh. If you need to preserve them, freezing is the best option. The seeds of the cilantro plant—coriander—require a different approach. The seeds can be used for planting or can be dried and used in a culinary capacity. Wait to harvest the seeds until most have turned brown on the plant.

Cut off the stalk a few inches below the seeds. Tie the stalks in bunches and hang them upside down in a brown paper bag. After about five days, the dried seeds should fall from the stalks into the bottom of the bag. You can store the seeds in an airtight, glass container for up to a year. To release the flavors, dry-roast or grind before use.

How to Use Your Cilantro

Cilantro has been used in a variety of ways throughout recorded history. Ancient Greeks used cilantro essential oil as a component of perfume. During medieval times, the Romans used cilantro to mask the smell of rotten meat. Cilantro was also one of the first herbs to come to North America from the British colonies back in 1670. Today, cilantro leaves and coriander seeds are used in many types of cuisine.

The popularity of cilantro is owed to its fantastic flavor and versatility. For those who love cilantro, the possibilities are endless. From salsa and soup to meat or vegan curry, cilantro is a delicious ingredient, garnish, and flavor enhancer. For healthy, vegan recipes with cilantro, check out our organic guacamole or Indian-inspired green lentil salad with spiced carrots

References (16)
  1. United States Department of Agriculture. “National Nutrient Database for Standard Reference Release”Web. 10 Jan. 2017.
  2. Omura Y, Beckman SL. Role of mercury (Hg) in resistant infections & effective treatment of Chlamydia trachomatis and Herpes family viral infections (and potential treatment for cancer) by removing localized Hg deposits with Chinese parsley and delivering effective antibiotics using various drug uptake enhancement methods. Acupunct Electrother Res. 1995 Aug-Dec;20(3-4):195-229.
  3. Sharma V, Kansal L, Sharma A. Prophylactic efficacy of Coriandrum sativum (Coriander) on testis of lead-exposed mice. Biol Trace Elem Res. 2010;136(3):337-54.
  4. Park G, Kim HG, Kim YO, Park SH, Kim SY, Oh MS. Coriandrum sativum L. protects human keratinocytes from oxidative stress by regulating oxidative defense systems. Skin Pharmacol Physiol. 2012;25(2):93-9. doi: 10.1159/000335257. Epub 2012 Feb 1.
  5. Patel DK, Desai SN, Gandhi HP, Devkar RV, Ramachandran AV. Cardio protective effect of Coriandrum sativum L. on isoproterenol induced myocardial necrosis in rats. Food Chem Toxicol. 2012 Sep;50(9):3120-5. doi: 10.1016/j.fct.2012.06.033.
  6. Mahendra P, Bisht S. Anti-anxiety activity of Coriandrum sativum assessed using different experimental anxiety models. Indian J Pharmacol. 2011 Sep;43(5):574-7. doi: 10.4103/0253-7613.84975.
  7. Aissaoui A, Zizi S, Israili ZH, Lyoussi B. Hypoglycemic and hypolipidemic effects of Coriandrum sativum L. in Meriones shawi rats. J Ethnopharmacol. 2011 Sep 1;137(1):652-61. doi: 10.1016/j.jep.2011.06.019. Epub 2011 Jun 28.
  8. Rakhshandeh H, Sadeghnia HR, Ghorbani A. Sleep-prolonging effect of Coriandrum sativum hydro-alcoholic extract in mice. Nat Prod Res. 2012;26(22):2095-8. doi: 10.1080/14786419.2011.613388. Epub 2011 Oct 12.
  9. Deepa B, Anuradha CV. Antioxidant potential of Coriandrum sativum L. seed extract. Indian J Exp Biol. 2011 Jan;49(1):30-8.
  10. Furletti VF, Teixeira IP, Obando-Pereda G, Mardegan RC, Sartoratto A, Figueira GM, Duarte RM, Rehder VL, Duarte MC, Höfling JF. Action of Coriandrum sativum L. Essential Oil upon Oral Candida albicans Biofilm Formation. Evid Based Complement Alternat Med. 2011;2011:985832. doi: 10.1155/2011/985832. Epub 2011 May 21.
  11. Lixandru BE, Drăcea NO, Dragomirescu CC, Drăgulescu EC, Coldea IL, Anton L, Dobre E, Rovinaru C, Codiţă I. Antimicrobial activity of plant essential oils against bacterial and fungal species involved in food poisoning and/or food decay. Roum Arch Microbiol Immunol. 2010 Oct-Dec;69(4):224-30.
  12. Soares BV, Morais SM, dos Santos Fontenelle RO, Queiroz VA, Vila-Nova NS, Pereira CM, Brito ES, Neto MA, Brito EH, Cavalcante CS, Castelo-Branco DS, Rocha MF. Antifungal activity, toxicity and chemical composition of the essential oil of Coriandrum sativum L. fruits. Molecules. 2012 Jul 11;17(7):8439-48. doi: 10.3390/molecules17078439.
  13. Velaga MK, Yallapragada PR, Williams D, Rajanna S, Bettaiya R. Hydroalcoholic seed extract of Coriandrum sativum (Coriander) alleviates lead-induced oxidative stress in different regions of rat brain. Biol Trace Elem Res. 2014;159(1-3):351-63.
  14. Jabeen Q, Bashir S, Lyoussi B, Gilani AH. Coriander fruit exhibits gut modulatory, blood pressure lowering and diuretic activities. J Ethnopharmacol. 2009;122(1):123-30.
  15. Rezaei M, Karimi F, Shariatifar N, Mohammadpourfard I, Malekabad ES. Antimicrobial Activity of the Essential Oil from the Leaves and Seeds of Coriandrum sativum toward Food-borne Pathogens. West Indian Med J. 2015.
  16. Rahman S, Parvez AK, Islam R, Khan MH. Antibacterial activity of natural spices on multiple drug resistant Escherichia coli isolated from drinking water, Bangladesh. Ann Clin Microbiol Antimicrob. 2011;10:10.

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Article source: https://www.globalhealingcenter.com/natural-health/health-benefits-of-cilantro/#1

†Results may vary. Information and statements made are for education purposes and are not intended to replace the advice of your doctor. Global Healing Center does not dispense medical advice, prescribe, or diagnose illness. The views and nutritional advice expressed by Global Healing Center are not intended to be a substitute for conventional medical service. If you have a severe medical condition or health concern, see your physician.

New Research: Vitamin E Prevents Muscle Loss With Aging

vitamin e foodsA study from the journal “Oxidative Medicine and Cellular Longevity” has demonstrated that vitamin E can prevent and treat the loss of muscle mass and strength that occurs as people age.  This loss of muscle is known as “sarcopenia”.

Regarding the word “oxidative” that is included in the journal name, this refers to the process in our bodies where we process the oxygen we breathe in, and our cells produce energy from it.

This process can become imbalanced and create a state of “oxidative stress” if we don’t consume enough “anti” oxidants such as vitamins E, C and A.  Besides the body’s own natural metabolism functions, sources of oxidative stress can include pollution, medications or drugs, smoke, infection, stress, toxins, or a poor diet.

The researchers explain that vitamin E creates healthy muscles because a reduced level of vitamin E or a deficiency in the body is associated with an increased risk of muscle atrophy (shrinkage).  The vitamin can prevent muscle damage and encourage muscle regeneration.

Muscles in the body are particularly susceptible to oxidative damage as these are the site of the highest consumption of oxygen. Vitamin E is a fat soluble vitamin that greatly boosts cellular antioxidant capacity.  Because of this, vitamin E can be beneficial for preventing the effects of aging and for also treating infections, cardiovascular diseases, diabetes and neurological disorders.

Several studies have demonstrated an association between vitamin E levels and the amount of muscle strength or weakness.  One study in Italy was done with 1,156 participants between 65 years old and 102.  Knee extension strength tests showed that a daily intake of vitamin E is significantly related to a person’s total physical performance and strength.

Another group of scientists proved the beneficial effects of vitamin E in reversing muscle damage during extensive exercise in men.  The men took 800 units of Vitamin E daily for 28 days.  After a downhill run, their oxidative stress indicators were measured and were shown to be markedly reduced in both the older and younger men.

Vitamin E has many pathways by which it brings its beneficial health effects.  In addition to being a powerful antioxidant, it is also an effective anti-inflammatory vitamin.  It may halt the overall inflammation in the body by suppressing certain reactive cells of the immune system.  These inflammatory responses and cells have a direct affect on muscle strength and mass as well, so vitamin E does its good deeds in benefiting the muscles in this additional way.

Inactivity and immobility can lead to muscle wasting, so the researchers highly encourage low intensity exercises as an effective means to increase muscle strength and performance.  This may include walking, lifting light weights, doing squats, etc.  This also increases a person’s ability to balance and control the body well.  Combining a healthy diet with nutrition supplements and exercise is the most highly recommended approach to improved muscle strength.

Vitamin E has also been shown to ease arthritis pain and stiffness.  One study showed that pain parameters were significantly decreased after vitamin E treatment when compared with placebo.

This natural health news is provided by Nutrition Breakthroughs, a publisher of nutrition articles and supplier of natural remedies since 2002. Nutrition Breakthroughs makes Sleep Minerals II, the effective natural sleep aid with calcium, magnesium, zinc and vitamin D, and also Joints and More, the natural solution for joint relief, aches and pains, stronger hair and nails and more energy.

Studies: Blueberry Benefits Eyes, Reduces Strain

Blueberries benefit eyesBlue and purple colored berries are delicious treats that provide many health benefits, particularly for the eyes. These fruits get their colorings from one of the plant kingdom’s most powerful substances – anthocyanins.

In one recent study, Japanese scientists in Tokyo studied the effects of black currant anthocyanins on work-induced computer eye problems and visual fatigue.

With a dose of 50 milligrams of black currant, there was a significant increased ability of the eyes to adjust to darkness, as well as reduced eye strain and improvement in symptoms of eye fatigue or vision problems. The study participants also described an added bonus of reduced lower back pain..

The bilberry fruit is a close cousin to the famous blueberry. During World War II, British fighter pilots reported improved nighttime vision after eating bilberry jam. One of the most important studies on bilberries was done by researchers at the Human Nutrition Research Center in Boston, MA. The researchers used an enriched extract of bilberry in a test tube along with human retina cells. The cells were exposed to oxygen damage and bilberry was shown to have a profound antioxidant effect – protecting and reversing the damage.

Bilberry removed the stress in eye tissue, which is a strong indicator that it can safeguard the eyes against disorders of aging such as macular degeneration (blurred vision), cataracts (cloudy vision) and glaucoma (eye pressure causing optic nerve damage). The results were published in the Alternative Medicine Review journal.

This news is brought to you by Nutrition Breakthroughs, a provider of natural health articles and effective natural remedies since 2001. Nutrition Breakthroughs makes the effective calcium and magnesium based natural sleep aid Sleep Minerals II, and Joints and More, the natural solution for joint relief, allergies, stronger hair and nails, and more energy.

Vitamin C an Anti Wrinkle, Beauty Vitamin per Studies

Vitamin C Anti wrinkle vitaminThere are certain foods that can greatly help the appearance of the skin; smoothing wrinkles and fine lines and easing skin dryness. These include healthy proteins, especially oily fish like salmon, as well as quality fats like avocados, almonds and olive oil, and the vitamins A, B, C and E.

The famous Vitamin C can significantly enhance skin health and appearance and is becoming known as an anti wrinkle vitamin. It helps to increase collagen levels in the body, which is the body’s most abundant protein. Collagen acts to connect the body together and is found in skin, hair, nails, bones and muscles.

Vitamin C is not produced naturally in the body and must be obtained from sources like citrus fruits, dark leafy greens, tomatoes, berries and vitamin supplements. Collagen declines in the body after age 40 and can be depleted by a high sugar intake, fast foods and smoking.

In support of vitamin C as an anti wrinkle vitamin, a study from the American Journal of Clinical Nutrition announced the results of researchers from the United Kingdom. They discovered that higher vitamin C intakes were associated with a lower likelihood of a wrinkled skin appearance and skin dryness. Vitamin C majorly improved overall skin appearance in a study of 4,025 women aged 40 to 74.

This health news is provided by Nutrition Breakthroughs, maker of Joints and More, which naturally increases collagen levels in the body and helps to create smoother skin, hair and nails – as well as helping to ease stiff, painful joints and other aches and pains.  For more information, visit the Joints and More page.

Pumpkin Seed Oil May Reverse Male Pattern Balding

Plants perfect for your office: Greens for health

By Eugene Feygin, one of the top writers for the Cafe Quill blog and Search Engine Optimization Manager at Quill.com

office plants

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While your office may not be your sanctuary, a few simple changes can positively affect the way you feel and work. For starters, you can add a little life to your workspace with plants. Office plants not only make a space more aesthetically pleasing, but can also reduce stress, deter illness, remove air pollutants, and improve concentration, memory, and productivity.

Thankfully, not all plants require a lot of maintenance. Some plants can also help create natural separation between desks, lounge areas, and meeting spaces. From snake and spider plants, to philodendrons and palms, we’ve got the low down on the best plants for your office.

This article is shared by Nutrition Breakthroughs, maker of the effective calcium, magnesium and vitamin D based sleep aid Sleep Minerals II.

Avocado and Estrogen: Helps Reduce Estrogen, Balances Hormones

avocado and estrogenAvocado and Estrogen: Helps Balance Hormones in Women and Men
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Avocados are a healthy, creamy, tasty food, whether they sit on top of a sandwich, an omelet or a salad — or become transformed into guacamole. Avocados balance hormones, contain beneficial fats, and feature over twenty vitamins and minerals.

They are a uniquely high source of plant sterols, which is the part of the plant that corresponds to cholesterol in people.  Eating plant sterols has been proven to lower cholesterol and increase heart health in several research studies from sources like the American Journal of Clinical Nutrition.

Another key benefit of avocados is their ability to block estrogen absorption in the body. They contain key plant sterols that can reduce excess estrogen. This allows increased progesterone to be present in women and testosterone in men. Some of the causes of excess estrogen include exposure to toxins and pollutants in the environment, chemical estrogens in plastics, hormones from food, and toxic cleaning products. Eating some avocado regularly can take the edge off the toxic load and provide better hormonal balance.

Increased estrogen levels can lead to weight gain, tiredness, headaches and a lower sexual interest.  Regarding excess weight, one study in the “Nutrition Journal” showed that adding half an avocado to the lunch time meal resulted in a feeling of satisfaction and a 40% reduction in the desire to eat during the 3 hours after lunch.

According to Michael Lam, M.D. who specializes in nutritional medicine: ”Plants contain over 5,000 known sterols that have progesterone enhancing effects. People who eat more wholesome plant foods have a far lower incidence of menopausal symptoms because their pre- and post-menopause levels of (hormones) do not drop as significantly.”

Avocado and estrogen: Simply adding some avocado to meals is a great way to help balance hormones — half an avocado is a good amount.  Avocado oil is another concentrated form of plant sterols that can be used for cooking in any high heat application like stir-fry, bar-b-q or roasting. It also makes a great base for salad dressings and sauces. An avocado in any form is a great food for overall health and particularly good hormonal health.

This natural health news is brought to you by Nutrition Breakthroughs, a provider of health articles and effective natural remedies since 2001. Nutrition Breakthroughs makes the original calcium and magnesium based natural sleep aid Sleep Minerals II, as well as Joints and More, the natural solution for joint relief, aches and pains, stronger hair and nails, and more energy.

Are avocados good for hormones?

One key benefit of avocados is their ability to block estrogen absorption in the body. They contain healthy plant nutrients that can reduce excess estrogen. This allows for increased progesterone to be present in women and testosterone in men.

Do avocados increase estrogen?

No, in fact plant foods like avocado contain thousands of known nutrients that have progesterone enhancing and hormone balancing effects. Women who eat more wholesome plant foods have a far lower incidence of menopausal symptoms.

 

5 Big Reasons to Eat Leafy Greens – Studies Show Health Benefits

Article provided courtesy of The Life Extension Foundation

Seeing green? It’s not pure coincidence. People are finally catching on to the health benefits of leafy greens and many are including them in their everyday diet. And it’s not all that surprising.

Greens are a great source of antioxidants (natural cell protectors), fiber, vitamins, and minerals.

Plus, they’re also low in calories and carbs, making them an ideal food for those of us who are watching our waistlines.

Not feeling the green movement yet? Read on. Maybe this will finally sway you!

What Are Leafy Greens?

First, let’s clarify what we mean by leafy greens. They include (but are not limited to) spinach, watercress, bok choy, collard greens, chard, mustard greens, romaine lettuce, arugula, and the very popular kale.

Easy enough? Now let’s move on to their health benefits.

Leafy Greens May Prevent Diabetes

A British study revealed people who ate about one and a half servings of leafy greens a week were 14% less likely to develop diabetes.1

In this review, scientists investigated the intake of fruit and vegetables on the incidence of type 2 diabetes. In the analysis, leafy greens beat out other fruits and vegetables.

Leafy greens are great sources of magnesium and vitamin K, nutrients with anti-diabetic effects.

Leafy Greens Protect DNA

Exercise is great for your body, but there is a downside: The production of free radicals that can damage your DNA (the material in your cells that contains the genes). It turns out leafy greens may help with this too.

(A note from Nutrition Breakthroughs: free radicals are damaging molecules that come from a reaction of oxygen inside the body.  They come from pollution, smoke, medications, chemicals, a poor diet, and also as a byproduct of normal digestion, exercise and metabolism.

“Anti-oxidants (or anti oxygen substances) such as vitamins and healthy plant nutrients, can help to defend the body against free radical damage and repair it).

In a study, participants given watercress before workouts and for an extended period of time had less evidence of DNA damage compared to a control period.2

Leafy Greens May Prevent Chronic Disease and Heart Disease

The Nurses’ Health Study is one of the most important studies to date. It has examined the health habits of people over the years and has provided us with important health information.

In one analysis that included over 100,000 people, the intake of green leafy vegetables was associated with a lower risk of major chronic disease and cardiovascular disease over a 14-year period.3

The association was stronger for leafy greens than for other groups of fruits or vegetables.

Leafy Greens Protect your Vision

Of the many beneficial compounds in leafy greens, two are of particular importance to your eyes: lutein and zeaxanthin. They play a critical role in preventing macular degeneration, the most common cause of age-related blindness.4

Lutein and zeaxanthin are found naturally in your eyes. They act like natural “sunscreen,” filtering out harmful UV light, and act as antioxidants.

Lutein and zeaxanthin can also be found in dietary supplements.

This natural health news is shared by Nutrition Breakthroughs, a publisher of nutrition articles and supplier of natural remedies since 2002. Nutrition Breakthroughs makes Sleep Minerals II, the effective natural sleep aid with calcium, magnesium, zinc and vitamin D, and also Joints and More, the natural solution for joint relief, arthritis, aches and pains, stronger hair and nails and more energy.

References:

  1. BMJ 2010 Aug 18;341:c4229.
  2. Br J Nutr. 2013 Jan 28;109(2):293-301.
  3. J Natl Cancer Inst. 2004 Nov 3;96(21):1577-84.
  4. J Ophthalmol. 2014;2014:901686. Epub 2014 Jan 23.Article provided courtesy of LEF.org (The Life Extension Foundation): 5 Big Reasons to Eat Leafy Greens.