Benefits of Cilantro for Better Sleep, Calming Anxiety, Inflammation and More

benefits of cilantro

Cilantro is an herb with small green, fan-shaped leaves and long, tender stalks. It also goes by the name of coriander, although coriander is actually a spice derived from the dried seeds of cilantro.  

The benefits of cilantro are many.  It’s rich with vitamins and minerals and has many proven health and therapeutic benefits, as well as a variety of cooking and seasoning uses.

What are the vitamins in cilantro?

The Nutrition Data website writes that cilantro is a very good source of the B vitamins.  It is also high in zinc, dietary fiber, vitamin A, vitamin C, vitamin E, vitamin K, calcium, iron, magnesium, phosphorus and potassium.

What are the health benefits of cilantro?

According to Medical News Today, cilantro fights pain and inflammation, enhances skin health and has anti-fungal and anti-cancer properties.  Per Dr. Josh Axe, this plant removes heavy metals from the body, cleanses the urinary tract, settles digestive upset, protects against food poisoning and acts as a sedative.

Cilantro naturally calms anxiety and helps sleep

In studies from medical schools and universities in India, cilantro has been found effective for calming anxiety and improving sleep due to its qualities as a natural sedative.  One animal study from the School of Pharmacy in Jaipur, India discovered that there were dose-dependent effects from cilantro as an anti-anxiety and relaxation agent, meaning that when more was taken, the more pronounced the results were.

In this study, when the higher dose of cilantro extract was given, it reduced anxiety and provided relaxation equally as well as the prescription drug valium.  The side effects of valium include agitation, memory problems, weakness of the muscles, confusion and hallucinations — so taking extracts of cilantro could avoid these effects.

In a report from the Indian Journal of Pharmacology, the author writes that cilantro seed oil contains linalool as its major essential oil component. Essential oils contain the plant’s active “lifelike” properties and are said to be the “blood” of the plant.  Linalool has marked benefits for the nervous system, including sedative and anti-convulsant properties.  In human studies, linalool was shown to have calming, relaxing, and anti-anxiety effects.

What is cilantro used for?

It can be used to make sauces, dressings, salsa, guacamole, soups, stews, curry dishes with meat or seafood, and also added to salads, rice dishes and vegetable dishes. It’s best to use cilantro raw, as the benefits of cilantro may be reduced when it is introduced to heat.  Add the freshly chopped cilantro to any heated recipes just prior to serving. The leaves can also be soaked in cool water and then strained and used as a tea.

As a note, be sure to buy cilantro for these benefits rather than parsley.  Cilantro can also be called Chinese parsley or Mexican parsley, so take care to buy regular, fresh cilantro in the produce section.

This natural health news is shared by Nutrition Breakthroughs, a publisher of nutrition news and a supplier of natural remedies since 2002.  Nutrition Breakthroughs makes Sleep Minerals II, the effective natural sleep aid with calcium, magnesium, zinc and vitamin D.

Tammy M. of Meridian, Idaho says: “I was plagued with insomnia for five years and desperate for a breakthrough. Nothing has helped me more than Sleep Minerals — I’m so sold on them I could go door to door promoting them. I’m 60 years old and have never slept so soundly.”

Is coriander and cilantro the same?

Cilantro is an herb with small green leaves and long, tender stalks.  It also goes by the name of coriander, although coriander is actually a spice derived from the dried seeds of cilantro. When the cilantro plant flowers, the seeds produced are called coriander seeds. The leaves and flowers have very different tastes and uses in cooking.

What are the vitamins in cilantro?

The Nutrition Data website writes that cilantro is a very good source of the B vitamins.  It is also high in zinc, dietary fiber, vitamin A, vitamin C, vitamin E, vitamin K, calcium, iron, magnesium, phosphorus, potassium, copper and manganese.

Does cilantro make you sleepy?

In studies from medical schools and universities in India, cilantro has been found effective for calming anxiety and improving sleep due to its qualities as a natural sedative. One animal study from the School of Pharmacy in Jaipur, India discovered that there were dose-dependent effects from cilantro as an anti-anxiety and relaxation agent, meaning that when more was taken, the more pronounced the results were.

Effective Natural Remedies as Counterparts to Drugs

natural remediesGreetings to you,

There is a great handy chart below that contains some of the top natural remedies.

These are well-known healthy counterparts for many common medications.  Add these powerhouse foods to your diet for any of the conditions shown.

An example of one of the best natural remedies is curcumin, the potent base nutrient of the spice turmeric.  Research from the journal “Foods” has shown that curcumin can help in the management of inflammatory conditions, metabolic symptoms, arthritis, anxiety, muscle soreness and high blood pressure.

Regarding high blood sugar, the Journal of Diabetes Investigation discovered that: “A higher intake of fruit (especially berries), green leafy vegetables, yellow vegetables, and cruciferous vegetables (broccoli, cauliflower, Brussels sprouts), is associated with a lower risk of type 2 diabetes.”

Raw tomatoes may be one of the best natural remedies for high cholesterol.  One study from Mexico found that fourteen servings of raw tomato per week for one month, resulted in a favorable effect on cholesterol levels in overweight women.

If you are taking any medications, be sure to check with your doctor before making any changes to their advice.

This news is provided to you by Nutrition Breakthroughs, maker of the effective natural insomnia remedy with calcium and magnesium Sleep Minerals II, and Joints and More, the natural solution for joint relief, aches and pains, stronger hair and nails and more energy.

Enjoy the chart below and put it to good use by adding these healthy foods!

Here’s to your health,

Jobee Knight
Nutrition Breakthroughs
natural remediesChart shared by courtesy of LiveLoveFruit.com

How to Use Vitamin E to Battle Aging Skin, Increase Smoothness

vitamin e foodsBy Jacqueline Reilly

The famous vitamin E is renowned for combating aging by keeping joint degeneration at bay and increasing eye and heart health. What is not so well known is that vitamin E can help aging skin to retain its smoothness, moisture and beauty.

Research from the World Congress of Public Health and Nutrition reports that more than 90% of Americans fall below the daily recommended amount of vitamin E.  The recommended daily allowances are provided by the U.S. Food and Drug Administration, and for vitamin E it’s 15 milligrams per day.

The secret to vitamin E’s importance for both internal health and external beauty is similar to that of the other antioxidant vitamins (A and C) — their ability to undo the “free radical” damage that causes skin to develop lines and lose elasticity and firmness.

Free radicals are damaging molecules that come from a reaction of oxygen inside the body.  They come from pollution, smoke, medications, infection, stress, toxic chemicals, a poor diet, and also as a byproduct of normal digestion and metabolism.

“Anti-oxidants (or anti oxygen substances) such as vitamins E, C and A can help to defend the body against free radical damage and repair it.  These nutrients can assist to create skin that is firm and luminous, and incorporating both nutritional and topical approaches can be of benefit.

Topical Vitamin E in Dermatology

Vitamin E is a popular skin treatment because of its ability to stop reactive oxygen molecules from altering the formation of collagen.  Collagen is the main protein in connective tissue, bone and other key tissues in the body.  Vitamin E also maintains the elasticity in cellular spaces that provide the balance necessary to preserve skin moisture.

A dramatic example of vitamin E’s effectiveness for skin health comes from a study done at Ohio State University.  Scientists there found that one particular form of Vitamin E called ‘tocotrienol’ could significantly reduce the amount of damage caused by burns. They concluded that “This model (research) shows that if the level of tocotrienol in the skin is increased five-fold within the first six to twelve hours after a burn, subsequent burn damage will be reduced by at least 50 percent.”

Topical Vitamins Can Boost Beautiful Skin

In addition to Vitamin E, Vitamins C and A are also used in modern skincare to boost skin health and smoothness. In fact, all three vitamins work together to promote the production of collagen. As noted by Leslie Kenton in her best-selling book “The Skin Revolution”, Vitamin C is essential and plays an important role in a transformation in your skin cells, taking up the important amino acid, proline, and using it to make new collagen.”

Does Diet Matter?

What a person eats can have a great affect on their skin’s appearance.  It is important to consume an antioxidant-rich diet to ensure the cells are well guarded against the ravaging effects of free radicals. Avoid refined ingredients such as white flour and sugar, which cause the collagen fibers (which should be present in tidy bundles) to tangle and become crossed up.  The result can be lines, wrinkles and aging skin.

A diet featuring quality proteins like fish and grass-fed meats, seasonal vegetables and fruits, and healthy fats such as olive oil, is recommended for its richness in the antioxidant vitamins A, C, and E. 

Boosting Your Vitamin E Intake

Foods which contain good amounts of Vitamin E include nuts, seeds, avocado, leafy green vegetables, broccoli, butternut squash, olive oil, trout and kiwi fruit. Try if possible to buy organic fruits and vegetables, since recent studies have shown they contain significantly higher levels of antioxidants than conventionally grown produce. They also contain less heavy metals, and since they are pesticide-free, they help reduce the skin’s toxic burden.

Vitamin E can be a great part of one’s skincare routine, and there are an abundance of skincare products in natural food stores that contain this fat-soluble powerhouse. Combine a nutritional approach with a daily skincare routine, to give the skin all the nutrients it needs to glow from within. If a person has very sensitive skin, it’s possible that topical vitamins in skincare products can be an irritant.  In this case, test a small amount of any product and wait several hours before using it liberally.  For all the beautifying benefits it provides, be sure to add vitamin E-rich foods to your diet.

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, arthritis, aches and pains, stronger hair and nails and more energy.

Studies Show Olive Oil for Sleep and Strong Bones

olive oil for sleepStudies are showing that olive oil is beneficial for many aspects of our health.

Olive oil can help strengthen the heart, support normal blood pressure and blood sugar levels, and can calm inflammation. 

The oil assists with good sleep, supports the brain, and may prevent strokes.  Stiff joints and arthritis can also be relieved with olive oil, especially when combined with fish oil (per Healthline.com).

Regarding olive oil for sleep, a recent study appeared in a journal that writes about the health of older people.  This study included 1,639 people and found that eating a Mediterranean type diet improves the quality of sleep in older adults.  The Mediterranean diet includes foods such as fruit, vegetables, olive oil, fish, nuts, seeds and whole grains. 

Olive oil is a key component of this way of eating – a tradition that has developed in the European countries that surround the Mediterranean Sea.

Those in the study that didn’t adhere to the Mediterranean diet as well, had poorer sleep quality. The adults in the study that followed the diet more closely reaped the following benefits: More sound sleep through the night, falling asleep more quickly, feeling well rested when they woke up and during the day, and they were happy about the amount of sleep they got overall.

Olive oil has also been proven to help bone strength.  According to the International Osteoporosis Foundation: “Osteoporosis and low bone mass are currently estimated to be a major public health threat for almost 44 million women and men aged 50 and older in the USA.”

A recent study from the International Journal of Environmental Research and Public Health has discovered that olives, olive oil and their potent plant nutrients called “polyphenols”, have a high potential for strengthening bones and preventing osteoporosis. Human research shows that daily consumption of olive oil can prevent a decline in bone mineral density. 

Some good ways to eat olive oil is to use it in salad dressings and on vegetables, rub it on meat and fish before cooking to keep it moist, use it instead of butter in sauces and gravies, spread it on fresh bread, and saute or cook food with it.

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. 

The company also makes Joints and More, the natural solution for joint relief, aches and pains, stronger hair and nails and more energy.

Olive oil for sleep?

Regarding olive oil for sleep, a recent study of 1,639 people found that eating a Mediterranean type diet high in olive oil improves the quality of sleep. This diet includes foods such as fruit, vegetables, olive oil, fish, nuts, seeds and whole grains. The people in the study who ate this way were able to fall asleep faster, sleep longer and wake up refreshed.

Is olive oil good for osteoporosis?

A recent study from the International Journal of Environmental Research has discovered that olives, olive oil and their potent plant nutrients have a high potential for strengthening bones and preventing osteoporosis. Human research reveals that daily consumption of olive oil can prevent a decline in bone mineral density. 

What are health benefits of olive oil?

Olive oil can help strengthen the heart, support normal blood pressure and blood sugar levels and can calm inflammation.  It assists with good sleep, supports the brain and may prevent strokes.  Stiff joints and arthritis can also be relieved with olive oil, especially when combined with fish oil

Good Stomach Health: Top Four Most Proven Remedies

Stomach healthHere’s to a healthy and happy stomach for all. Good stomach health sets the direction for the overall health of the body.

Our energy and well-being depend on our stomach, intestinal and bowel health as these are the processing centers for all our foods and beverages.

When our intestinal tissues are healthy and pain-free, the nutrients we eat get absorbed well into the body and nourish every cell and organ and system.

Sometimes the stomach and intestinal areas may become sore, irritated or upset and can benefit from some natural remedies to heal them.  The lower bowel can also become inflamed or irritated and this may be a sign of hemorrhoids.

Here is a summary of some of the most proven remedies:

Okra

Okra is good for soothing sores in the stomach, increasing health in the intestinal tissues, supporting digestion, and cleansing toxins from the small intestine.  It is also proven in studies to relieve ulcers. This vegetable has been valued for its edible green pods and high amounts of vitamin C and folic acid (vitamin B9). Powdered okra supplements are available and eating whole okra is beneficial.

According to a study in the Journal of Food Processing and Technology: “Okra is used to stabilize blood sugar by regulating the rate at which sugar is absorbed from the intestinal tract. It is a good vegetable for those feeling weak, exhausted, and suffering from depression and it is also used in ulcers, lung inflammation and sore throat, as well as irritable bowel.”

Collinsonia

Collinsonia is a wonderful herb that helps to normalize the entire intestinal tract and related organs such as the liver.  It is also effective for vein health, varicose veins and remedying hemorrhoids, according to an article taken from the American Materia Medica. It assists in keeping the bladder and kidneys healthy as well.

Vitamin C

Whole food versions of the famous vitamin C are vital to a healthy intestinal tract.  This includes sources such as acerola cherries and camu camu berries, which are usually found in powdered supplement form. Inflammatory bowel disease (IBD) can affect any part of the gastrointestinal tract from the mouth to anus. Chron’s disease is one form of this and the symptoms can include stomach pain, diarrhea, fatigue and malnutrition.

In one study, it was found that 7 out of 10 people with Chron’s had a severe vitamin C deficiency – so vitamin C is highly recommended for any type of intestinal ailment.

Minerals

Mineral deficiency can have a profound effect on our intestinal health.  One study showed that a deficiency of magnesium leads to inflammation in the small intestine, as well as significant changes in nearby and remote organs and an increase of overall stress in the body.  Natural sources of minerals are best such as kelp, alfalfa, and leafy green vegetables like chard and spinach.

In summary, irritations of the stomach, intestines and bowel can be helped and even remedied and healed.

This natural health news is provided by Nutrition Breakthroughs, a publisher of nutrition articles and supplier of natural remedies since 2002.

Nutrition Breakthroughs shares easy to understand information from new discoveries and provides Sleep Minerals II, the effective natural sleep aid with calcium, magnesium, zinc and vitamin D   Visit us often to learn about the most effective natural alternatives to drugs.

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

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.