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Kola Nut: The Little-Known Ingredient that Supports Energy Levels

The AHA! Team — Fri, 08 Nov 2024 06:30:00 +0000

Rachael Link, MS, RD via Dr. Axe – Although few people have ever heard of the kola nut, it’s a common ingredient found in everything from soft drinks to herbal supplements. Although few people have ever heard of the kola nut, it’s a common ingredient found in everything from soft drinks to herbal supplements. Not only does this nutritious nut boast a unique flavor and aroma, but it’s also brimming with caffeine as well. In fact, each pod packs the equivalent caffeine content of about two cups of coffee nutrition, along with a host of antioxidants and other health-promoting compounds. Ready to learn more? Keep reading for everything you need to know about the kola nut, including its benefits, side effects and potential uses. What is the kola nut? The kola nut, sometimes also called the cola nut, is a type of edible nut that comes from the kola tree, which is native to West Africa. These trees can grow up to 60 feet tall and are notable for their vibrant yellow flowers and star-shaped fruits, each of which contains two to five kola nuts. These healthy nuts are high in caffeine and often used as an herbal supplement and natural food flavoring. The kola nut taste is initially very bitter, but it becomes sweeter when chewed. The nuts can be dried, giving them a much more mild flavor and nutmeg-like aroma. Keep in mind that the kola nut should not be confused with gotu kola or bitter kola, also known as Garcinia kola. Like the kola nut, these two plants are known for their medicinal properties and have been used to treat a variety of ailments. However, despite having similar names, they are unrelated and belong to completely different species of plants. Types/varieties Kola nuts are very common throughout West Africa and often consumed fresh or dried for a quick burst of caffeine. Red and white kola are the two main varieties, each of which is produced by the same plant species and sometimes even found within the same pod. These nuts also play a central role in many cultures and traditions. In a kola nut Igbo ceremony, for example, the nut is presented to welcome visitors and used to symbolize peace and goodwill. In other parts of the world, kola nut extract and kola nut powder are much more common than the fresh nut itself. These ingredients are found in many sodas, energy drinks, weight loss drugs and herbal supplements. In addition to bumping up the caffeine content of these products, the nuts also provide a unique taste and aroma. Health benefits Rich in caffeine, theobromine and disease-fighting antioxidants, the kola nut has been linked to a number of powerful benefits. Here are a few of the ways that this healthy nut could impact your health. 1. Enhances energy levels Kola nuts are high in caffeine, a compound found in coffee and tea that acts as a central nervous stimulant. Caffeine alters the activity of certain neurotransmitters in the brain, leading to increased energy levels, focus and alertness. What’s more, studies even have shown that moderate amounts of caffeine could also enhance endurance, brain function and mood while decreasing the perception of fatigue. 2. May promote weight loss Thanks primarily to its caffeine content, some research has suggested that the kola nut could potentially help ramp up weight loss. This is because caffeine has been shown to increase metabolism by bumping up the amount of calories burned throughout the day. It may also help decrease energy intake, which could also be beneficial for weight loss. A 2002 study published in the International Journal of Obesity and Related Metabolic Disorders examined the effects of an herbal supplement with kola nut on weight loss. In this six-month randomized, double-blind, placebo-controlled trial, 167 people were divided into taking a placebo or the herbal treatment for six months. After six months, the kola nut supplementation group had greater weight loss and lost more body fat, not to mention saw a decrease in LDL cholesterol and increase in HDL cholesterol compared to the placebo group. This led researchers to conclude that the kola nut supplement promoted weight and fat loss and improved lipid profiles. 3. Could help treat migraines Caffeine has long been used as a natural remedy to provide quick relief from headaches and migraines. It works by constricting blood vessels in the brain, which can decrease blood flow and reduce pain. According to a review in the Journal of Headache and Pain, combining caffeine with over-the-counter medications like aspirin or ibuprofen significantly improved symptoms of migraines and tension headaches compared to medications alone. Historically, kola nuts have been used to treat migraines and headaches, along with many other conditions ranging from morning sickness to indigestion. However, more scientific studies are needed to evaluate the effects of the kola nut and whether or not it can treat or prevent headaches. 4. Helps stabilize blood sugar Several recent studies have focused on the potential relationship between the kola nut and diabetes. According to a 2019 animal model published in the Journal of Ethnopharmacology, kola nut extract was found to have powerful anti-diabetic properties and was able to decrease blood sugar levels when administered to rats. Not only that, but treatment with kola nut extract was also able to improve the function of beta cells in the pancreas, which are responsible for the production of insulin. Kola nuts are also rich in caffeine, which may be beneficial for balancing blood sugar levels. One massive review in Archives of Internal Medicine even found that each cup of coffee consumed per day was associated with a 7 percent lower risk of developing type 2 diabetes. However, more research on humans is needed to confirm the anti-diabetic effects of kola nut. 5. May block growth of bacteria Some research has found that the kola nut could possess potent antibacterial properties, which could potentially help prevent the growth of harmful, disease-causing pathogens. For instance, one in vitro study conducted in Nigeria noted that red and white kola nut extracts were effective against several strains of bacteria, including Streptococcus anginosus and Proteus vulgans, both of which can cause dangerous infections in humans. Uses What foods contain kola nut, and how can you start incorporating it into your diet? Depending on where you live, you may have a hard time finding fresh kola nuts for sale at your local supermarket. Certain online retailers and specialty shops may carry them, but they are often more widely available in powder, capsule or tincture form instead. Try mixing powdered varieties into yogurt, smoothies or cereals for a kick of caffeine and antioxidants. Alternatively, you can use it to brew kola nut tea by combining one teaspoon with a cup of hot water and steeping for a few minutes to taste. Nutrition facts Kola nuts are high in caffeine, a compound that acts as a central nervous stimulant and has been linked to a long list of potential health benefits, ranging from increased energy levels to reductions in hunger and appetite. In addition to providing a hearty dose of caffeine in each serving, kola nuts are also high in theobromine, a chemical compound found in food sources like chocolate and tea leaves. Theobromine can dilate the blood vessels, stimulate the heart and act as a natural diuretic to promote urine production. Kola nuts also offer a range of antioxidants and polyphenols, including catechin, epicatechin, apigenin and naringenin. Risks and side effects According to the U.S. Food and Drug Administration, the kola nut is generally recognized as safe for human consumption. However, although this nutritious nut can be safely consumed by most, there are a few kola nut side effects to consider as well. Because kola nuts are high in caffeine, it’s very important to keep your intake in moderation. Not only is caffeine very addictive, but consuming high amounts can cause side effects like hyperactivity, nervousness, fidgeting and sleep problems. It’s generally recommended to limit caffeine intake to fewer than 400 milligrams per day for most healthy adults. However, those who are pregnant should limit their caffeine consumption to fewer than 200 milligrams per day to avoid caffeine overdose. Caffeine is also not recommended for infants, children or adolescents, as there is limited research on its safety or potential side effects. If you have any underlying health conditions or take any medications, it’s best to consult with your doctor before making any changes to your diet or starting any new supplements. Conclusion What is the kola nut? Native to West Africa, the kola nut is a popular ingredient derived from the fruit of the kola tree. Keep in mind that this specific type of nut should not be confused with the bitter kola nut, a plant that is also known for its medicinal properties but is unrelated to the kola nut. Although they are often enjoyed raw, dried or ground in many parts of the world, kola nuts are also a common ingredient in sodas, sports drinks, weight loss drugs and herbal supplements. Potential kola nut benefits include increased energy levels, enhanced weight loss, better blood sugar control, decreased bacterial growth, and relief from migraines and headaches. However, it is also high in caffeine and can cause adverse effects when consumed in high amounts, including hyperactivity, nervousness and fidgeting. To read the original article click here.

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Fat Can Make You Thin?

The AHA! Team — Thu, 03 Oct 2024 08:07:52 +0000

Al Sears, MD, CNS – Most mainstream doctors are horrified when they hear I teach my patients about the benefits of more fat. The patients who come to the Sears Institute for Anti-Aging Medicine tell me as much. But I’m not just talking about adding more healthy fats – like butter, lard, coconut oil, or omega-3s – to your diet. I’m also talking about a special kind of fat you already have in your body… A fat that makes you thin. Broadly speaking, there are two main types of fat in your body – white fat and brown fat. And, despite what doctors and nutritionists will tell you, the more brown fat you have, the better. Until a few years ago, scientists thought only babies had brown fat – that this was nature’s way of keeping them warm before they develop the ability to shiver. Unlike white fat – which shows up as flabby bellies, love handles, and plump thighs – brown fat burns calories rather than storing them. But studies show brown fat is very different from white fat in another important way… Brown fat contains mitochondria, which are full of iron and give this fat its brown color.1 As you may know, mitochondria are the energy-generating organelles in your cells. They are the power plants that turn fuel into energy for your body. Brown fat is also healthy. It cuts your risk of multiple conditions, including:2 Type 2 diabetes Cardiovascular disease High blood pressure Congestive heart failure Although most of your brown fat disappeared when you were a baby, your adult body retained small amounts – mainly in your neck, around the collarbone and the upper half of your spine. And even in small quantities, brown fat has the ability to burn huge amounts of calories. Although it makes up less than 5% of all your fat, it burns up a staggering 70% of your total calorie expenditure each day. By contrast, white fat burns almost no calories at all. Now astonishing new research shows you can easily transform your flabby white fat into calory-burning brown fat. The clue lies in a little-known protein called Zfp516. Animal studies conducted at the University of California, Berkeley, found that Zfp516 works to turn white fat into brown fat, and can be triggered by exposure to cold temperatures.3 The researchers found that mice with boosted Zfp516 levels had “browned” parts of their white fat, and as a result gained 30% less weight than the control mice. The good news is you don’t have to expose yourself to extreme temperatures to “brown” your own white fat. I experienced extreme below-freezing temperatures when I was climbing Mount Kilimanjaro. It was a life-changing experience, but I don’t want to subject myself to cold temperature if I don’t have to! Turn Flabby White Fat Into Calorie-Burning Brown Fat Luckily, there are much more comfortable ways to brown your fat. Here are three: Supplement with berberine: This ancient herbal medicine for treating diarrhea, and now one of the most effective treatments for diabetes, also activates Zfp516 and helps turn flabby white fat into healthy, pound-shedding brown fat.4 Berberine is a plant phytonutrient extracted from a number of medicinal herbs, such as barberry and goldenseal. A dose of 1,000 mg to 1,500 mg is effective for most people, and it has been shown to have no nasty side effects. Use the power of flavanols: Recent studies conducted by scientists in Japan reveal that foods rich in these antioxidant plant compounds – also known as flavan-3-ols – have the ability to turn white fat brown.5 Flavanols have long been known to have multiple health benefits, including antioxidant, anticarcinogenic, cardioprotective, antimicrobial, antiviral, and neuroprotective properties. Foods that are rich in flavan-3-ols include apple, grapeseed, berries, legumes, citrus fruits, red wine, and green tea. But the two best sources are dark chocolate and cocoa powder. Don’t forget to PACE yourself: Studies at the Garvan Institute of Medical Research in Australia show that exercise is just as effective as cold exposure for “browning” white fat.6 The researchers found that an hour of moderate exercise was equivalent to 10 to 15 minutes of shivering in the cold for turning white fat brown. I recommend my PACE exercise program. It stands for Progressively Accelerating Cardiopulmonary Exertion. It uses brief but vigorous routines of increasing intensity – so, the beauty of it is that you only need to exercise for 12 minutes a day, instead of an hour. To Your Good Health, Al Sears, MD, CNS References: 1. Minwoo N and Cooper MP. “Role of energy metabolism in the brown fat gene program frontiers in endocrinology.” Front Endocrinol (Lausanne). 2015;6:104. 2. Cohen P and Spiegelman BM. “Brown and beige fat: molecular parts of a thermogenic machine.” Diabetes 2015;64:2346–2351 3. Depriver J, et al.” Cold-inducible Zfp516 activates UCP1 transcription to promote browning of white fat and development of brown fat.” Mol Cell. 2015 Jan 22;57(2):235-46. 4. Song, NJ, et al. ‘Induction of thermogenic adipocytes: molecular targets and thermogenic small molecules.’ Exp Mol Med 49, e353. 2017. 5. Ishii Y, et al. “Repeated oral administration of flavan-3-ols induces browning in mice adipose tissues through sympathetic nerve activation” Nutrients. 2021;13(12):4214. 6. Lee P, et al. “Irisin and FGF21 are cold-induced endocrine activators of brown fat function in humans.” 2014. Cell Metabol. 19(2):302-309 To read the original article click here.

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Apple Cider Vinegar Benefits and 30 Uses (Blood Sugar, Weight Loss and More!)

The AHA! Team — Tue, 20 Aug 2019 07:00:00 +0000

Rachael Link, MS, RD via Dr. Axe – Today, ACV has re-entered the spotlight and is beginning to gain some well-deserved recognition for its potent health-promoting properties. Not only can it be used as a natural remedy to treat a variety of ailments, but it can also be added to salad dressings and marinades or used as an effective all-natural household cleaner and disinfectant. Despite its recent surge in popularity, the extensive list of apple cider vinegar benefits has been well-known for centuries. It’s been shown to keep blood sugar in check, amp up weight loss, and even improve the appearance of acne and scarring, among other apple cider vinegar benefits. Plus, apple cider vinegar consumption works great for the keto diet. But is apple cider vinegar good for you? And what is Bragg’s apple cider vinegar good for? Apple cider vinegar (ACV) uses range from soothing sunburns to giving your gut health a boost. Some even suggest that ACV cures cold symptoms and seasonal allergies as well as acid reflux. With at least 30 potential uses and a host of proven health benefits, this is a must-have item in your medicine cabinet. What Is Apple Cider Vinegar? Apple cider vinegar is a type of vinegar made from apple cider that has undergone fermentation to form health-promoting probiotics and enzymes, giving it significantly less sugar and fewer calories than apple cider or apple juice. In fact, it only takes one to two tablespoons of ACV to take advantage of the health benefits of apple cider vinegar and each tablespoon clocks in at just 3-5 calories and contains minimal sugar. ACV has been consumed for thousands of years. In fact, records show that we’ve been fermenting apple juice into vinegar since well before 5,000 B.C. Historically, ACV has been used for a variety of different purposes, such as helping to detoxify the liver, purifying blood, cleansing the lymph nodes and boosting immunity. In ancient Greece, Hippocrates even prescribed it mixed with a bit of honey to help cure coughs and colds. In the 17th century, Europeans began using vinegar medicinally. They started preparing it in syrups and antiseptics and even used it as a gargle to kill off germs. Today, ACV has re-entered the spotlight and is beginning to gain some well-deserved recognition for its potent health-promoting properties. Not only can it be used as a natural remedy to treat a variety of ailments, but it can also be added to salad dressings and marinades or used as an effective all-natural household cleaner and disinfectant. Apple Cider Vinegar Benefits vs. Apple Cider Benefits So what distinguishes apple cider from apple cider vinegar, and can they be used interchangeably? Apple cider is made from fresh pressed apples. It’s similar to apple juice but it’s not filtered or processed in the same way. ACV, on the other hand, is actually made from apple cider that has been fermented by yeast and bacteria, which turns the sugars into alcohol. It then undergoes a second fermentation process in which the alcohol is converted into acetic acid. This fermentation process accounts for the many health benefits of apple cider vinegar and is the reason why ACV is able to lower cholesterol, keep blood sugar levels stable and relieve acid reflux. Apple cider, on the other hand, may taste great but doesn’t provide the same wealth of benefits. 6 Apple Cider Vinegar Benefits 1. Regulates Blood Sugar Levels The ability of ACV to help maintain normal blood sugar is one of the most well-studied apple cider vinegar benefits. In one study, vinegar consumption was found to decrease blood sugar levels by an average of 31 percent after eating white bread. Similarly, an animal study showed that giving diabetic rats ACV for four weeks was found to significantly reduce blood sugar levels. ACV may also increase insulin sensitivity. Insulin is the hormone responsible for transporting sugar from the blood to the tissues where it can be used as fuel. Sustaining high levels of insulin can cause insulin resistance, which reduces its effectiveness and leads to high blood sugar and diabetes. A study in Diabetes Care showed that vinegar ingestion helped significantly improve insulin sensitivity by up to 34 percent in those with either type 2 diabetes or insulin resistance. To keep blood sugar levels stable, try diluting one to two tablespoons of apple cider vinegar in 8 ounces of water and consuming before meals. Additionally, be sure to moderate carbohydrate intake, increase your consumption of fiber and protein foods and get in plenty of regular physical activity to drop blood sugar levels even more. 2. Enhances Weight Loss ACV has been in the limelight recently with fitness gurus and natural health experts alike recommending an apple cider vinegar diet to help drop unwanted pounds quickly. But is apple cider vinegar good for weight loss? And how much weight can you lose by drinking apple cider vinegar? There is a plethora of research out there confirming the benefits of apple cider vinegar for weight loss. In one study, consuming just two tablespoons per day of ACV over 12 weeks resulted in nearly 4 pounds of weight loss with no other modifications to diet or lifestyle. Studies show that ACV may also increase satiety, which can help reduce intake and amp up weight loss. In fact, one study showed that drinking apple cider vinegar actually decreased total caloric intake by up to 275 calories over the course of the day. However, just because apple cider vinegar benefits weight loss doesn’t mean that it should be used as a quick fix all on its own. In fact, if just drinking it alone, the amount of ACV weight loss will be minimal. To really see results, be sure to use it in combination with a healthy diet and active lifestyle. 3. Lowers Cholesterol Cholesterol is a fat-like substance that can build up in the arteries, causing them to narrow and harden. High blood cholesterol puts a strain on your heart, forcing it to work harder to push blood throughout the body. Apple cider vinegar can promote heart health by helping to keep cholesterol levels low. An animal study out of Iran showed that supplementing rats with ACV was able to reduce bad LDL cholesterol while also increasing beneficial HDL cholesterol. Besides including a tablespoon or two of apple cider vinegar in your diet each day, other ways to lower cholesterol fast include minimizing your intake of sugar and refined carbohydrates, including a good variety of healthy fats in your diet and eating a few servings of fish per week. 4. Improves Skin Health ACV doesn’t just affect your internal health; it has also been shown to treat acne and reduce scarring. Certain strains of bacteria often contribute to the development of acne. Vinegar is well-known for its antibacterial properties and has been shown to be effective against many strains of harmful bacteria. ACV also contains specific components like acetic acid, lactic acid, succinic acid and citric acid, all of which have been shown to inhibit the growth of Propionibacterium acnes, the specific strain of bacteria responsible for causing acne. These beneficial components may also reduce scarring. A study in the Journal of Cosmetic Dermatology showed that treating acne scars with lactic acid for three months led to improvements in the texture, pigmentation and appearance of treated skin as well as a lightening of scars. Adding some probiotic foods into your diet, using healing masks and toners and keeping your skin well-moisturized are some other effective home remedies for acne as well. 5. Reduces Blood Pressure High blood pressure is a major risk factor for heart disease. It forces the heart to work harder, causing the heart muscle to weaken and deteriorate over time. Apple cider vinegar benefits your blood pressure levels, helping to keep your heart healthy and strong. An animal study in Japan showed that giving rats acetic acid, the main component in vinegar, resulted in reduced levels of blood pressure. Another animal study had similar findings, demonstrating that vinegar effectively blocked the actions of a specific enzyme that raises blood pressure. Other natural ways to lower blood pressure include increasing your intake of magnesium and potassium, upping your fiber intake and swapping the salt and processed foods for whole foods. 6. Relieves Symptoms of Acid Reflux Gastroesophageal reflux disease, also known as GERD or acid reflux, is a condition characterized by acid backflow from the stomach up into the esophagus, causing symptoms like heartburn, belching and nausea. Acid reflux is often a result of having low levels of stomach acid. If this is the case for you, drinking apple cider vinegar may help provide relief from acid reflux symptoms by introducing more acid into the digestive tract to prevent acid backflow. For best results, dilute one to two tablespoons of ACV in an 8 ounce glass of water and drink just before eating. Additionally, remember to follow an acid reflux diet rich in vegetables, healthy fats and fermented foods to slash symptoms even more. What Is Apple Cider Vinegar Good For? Now that you know how healthy ACV is for you, what are the best ways to use apple cider vinegar? Check out these 30 apple cider vinegar uses so you can take advantage of apple cider vinegar benefits: 1. Boosts Gut Health By opting for organic raw apple cider vinegar, you can add a healthy dose of beneficial bacteria into your diet. This bacteria can enhance the health of your digestive system and deliver a host of added gut bacteria benefits like increased immunity and an improved ability to digest and absorb nutrients. Incorporate one to two tablespoons into your diet per day along with other fermented foods such as kombucha or kefir for best results. 2. Soothes Sunburns If you’ve spent a little too much time in the sun, ACV is a great natural remedy for soothing dry, sunburnt skin. Add a cup of ACV plus 1/4 cup coconut oil and some lavender essential oil to a lukewarm bath and soak to provide sunburn relief. 3. Regulates Blood Sugar Apple cider vinegar benefits your blood sugar levels and can even increase insulin sensitivity. Try making an apple cider vinegar drink by diluting one to two tablespoons in an 8-ounce cup of water and consuming before meals to keep blood sugar levels steady. 4. Fights Fungus Fungal infections like athlete’s foot, toenail fungus, jock itch or yeast infections can be easily treated with the help of ACV. Creating an antifungal spray is one of the most effective apple cider vinegar uses. Combined with other fungus-fighting ingredients, it can reduce symptoms and provide relief fast. 5. Improves Skin Health Apple cider vinegar benefits for skin include treating acne and reducing scarring. Known for its antibacterial and healing properties, apple cider vinegar benefits skin health by killing off strains of acne-causing bacteria. Try an apple cider vinegar toner to help enhance skin health. 6. Enhances Circulation Some studies have found that applying ACV to varicose veins could help reduce symptoms. Try combining with witch hazel and scrubbing in a circular motion to improve circulation and alleviate symptoms. 7. Treats Warts Want to get rid of a wart that won’t go away? Try soaking a cotton ball in ACV, applying directly to the wart and covering with a bandage overnight. Though it may take a while, repeating this a few times can cause the wart to eventually fall right off. 8. Heals Poison Ivy ACV is a natural remedy that can help soothe an itchy poison ivy rash. This is because it contains potassium, which may help reduce the swelling associated with poison ivy. Try applying a teaspoon directly to the skin a few times per day until it is healed. 9. Kills Bugs and Fleas If your dog or cat can’t stop scratching themselves, ditch the chemical-laden flea killers and try this natural remedy instead. Add equal parts water and apple cider vinegar to a spray bottle and apply to the...

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