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Cells ‘Vomit’ Waste to Promote Healing, Mouse Study Reveals

The AHA! Team — Wed, 03 Sep 2025 05:36:33 +0000

Washington University in St. Louis via Newswise – Newly discovered purging process in gastric cells hints at how injury recovery can go wrong – The researchers dubbed the new purging process “cathartocytosis,” combining Greek root words meaning cellular cleansing. When injured, cells have well-regulated responses to promote healing. These include a long-studied self-destruction process that cleans up dead and damaged cells as well as a more recently identified phenomenon that helps older cells revert to what appears to be a younger state to help grow back healthy tissue. Now, a new study in mice led by researchers at Washington University School of Medicine in St. Louis and the Baylor College of Medicine reveals a previously unknown cellular purging process that may help injured cells revert to a stem cell-like state more rapidly. The investigators dubbed this newly discovered response cathartocytosis, taking from Greek root words that mean cellular cleansing. Published online in the journal Cell Reports, the study used a mouse model of stomach injury to provide new insights into how cells heal, or fail to heal, in response to damage, such as from an infection or inflammatory disease. “After an injury, the cell’s job is to repair that injury. But the cell’s mature cellular machinery for doing its normal job gets in the way,” said first author Jeffrey W. Brown, MD, PhD, an assistant professor of medicine in the Division of Gastroenterology at WashU Medicine. “So, this cellular cleanse is a quick way of getting rid of that machinery so it can rapidly become a small, primitive cell capable of proliferating and repairing the injury. We identified this process in the GI tract, but we suspect it is relevant in other tissues as well.” Jettisoning of waste Brown likened the process to a “vomiting” or jettisoning of waste that essentially adds a shortcut, helping the cell declutter and focus on regrowing healthy tissues faster than it would be able to if it could only perform a gradual, controlled degradation of waste. As with many shortcuts, this one has potential downsides: According to the investigators, cathartocytosis is fast but messy, which may help shed light on how injury responses can go wrong, especially in the setting of chronic injury. For example, ongoing cathartocytosis in response to an infection is a sign of chronic inflammation and recurring cell damage that is a breeding ground for cancer. In fact, the festering mess of ejected cellular waste that results from all that cathartocytosis may also be a way to identify or track cancer, according to the researchers. A novel cellular process The researchers identified cathartocytosis within an important regenerative injury response called paligenosis, which was first described in 2018 by the current study’s senior author, Jason C. Mills, MD, PhD. Now at the Baylor College of Medicine, Mills began this work while he was a faculty member in the Division of Gastroenterology at WashU Medicine and Brown was a postdoctoral researcher in his lab. In paligenosis, injured cells shift away from their normal roles and undergo a reprogramming process to an immature state, behaving like rapidly dividing stem cells, as happens during development. Originally, the researchers assumed the decluttering of cellular machinery in preparation for this reprogramming happens entirely inside cellular compartments called lysosomes, where waste is digested in a slow and contained process. From the start, though, the researchers noticed debris outside the cells. They initially dismissed this as unimportant, but the more external waste they saw in their early studies, the more Brown began to suspect that something deliberate was going on. He utilized a model of mouse stomach injury that triggered the reprogramming of mature cells to a stem cell state all at once, making it obvious that the “vomiting” response — now happening in all the stomach cells simultaneously — was a feature of paligenosis, not a bug. In other words, the vomiting process was not just an accidental spill here and there but a newly identified, standard way cells behaved in response to injury. Although they discovered cathartocytosis happening during paligenosis, the researchers said cells could potentially use cathartocytosis to jettison waste in other, more worrisome situations, like giving mature cells that ability to start to act like cancer cells. The downside to downsizing While the newly discovered cathartocytosis process may help injured cells proceed through paligenosis and regenerate healthy tissue more rapidly, the tradeoff comes in the form of additional waste products that could fuel inflammatory states, making chronic injuries harder to resolve and correlating with increased risk of cancer development. “In these gastric cells, paligenosis — reversion to a stem cell state for healing — is a risky process, especially now that we’ve identified the potentially inflammatory downsizing of cathartocytosis within it,” Mills said. “These cells in the stomach are long-lived, and aging cells acquire mutations. If many older mutated cells revert to stem cell states in an effort to repair an injury — and injuries also often fuel inflammation, such as during an infection — there’s an increased risk of acquiring, perpetuating and expanding harmful mutations that lead to cancer as those stem cells multiply.” More research is needed, but the authors suspect that cathartocytosis could play a role in perpetuating injury and inflammation in Helicobacter pylori infections in the gut. H. pylori is a type of bacteria known to infect and damage the stomach, causing ulcers and increasing the risk of stomach cancer. The findings also could point to new treatment strategies for stomach cancer and perhaps other GI cancers. Brown and WashU Medicine collaborator Koushik K. Das, MD, an associate professor of medicine, have developed an antibody that binds to parts of the cellular waste ejected during cathartocytosis, providing a way to detect when this process may be happening, especially in large quantities. In this way, cathartocytosis might be used as a marker of precancerous states that could allow for early detection and treatment. “If we have a better understanding of this process, we could develop ways to help encourage the healing response and perhaps, in the context of chronic injury, block the damaged cells undergoing chronic cathartocytosis from contributing to cancer formation,” Brown said. Brown JW, Lin X, Nicolazzi GA, Liu X, Nguyen T, Radyk MD, Burclaff J, Mills JC. Cathartocytosis: jettisoning of cellular material during reprogramming of differentiated cells. Cell Reports. Online July 20, 2025. DOI: 10.1016/j.celrep.2025.116070. To read the original article click here.

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Stop Disease-Causing Inflammation in One Hour!

The AHA! Team — Wed, 19 Feb 2025 06:21:18 +0000

Al Sears, MD, CNS – There is an invisible cause of disease-causing inflammation most people never think about… And it affects almost every patient I see at the Sears Institute for Anti-Aging. Let me tell you about one of them. By the time he came to see me, my patient was feeling extreme fatigue. He couldn’t focus at work. He had no appetite and was suffering from stomach upset. He described an overall sense of weakness and exhaustion. He’d already seen a doctor who sent him for standard blood work. But the results didn’t reveal anything out of the ordinary. His second doctor told him he had high blood pressure and prescribed one of Big Pharma’s beta blockers. But he didn’t feel any better… I told him that we were going to stop the medication and test for a suspicion I had. So I measured his heavy metals and found that his cadmium was 6 times the upper limit of normal. None of his previous physicians thought of testing for this. But I don’t blame them. It’s not something you typically learn in medical school.1 Another thing most traditionally trained doctors don’t know is that even so-called “acceptable” amounts of heavy metals trigger an inflammatory response. According to a 2022 study published in the European Journal of Inflammation, heavy metal toxins – including cadmium, lead, and mercury – have directly and indirectly been linked to an increased risk of: 2,3 Neurodegenerative diseases Heart disease Type 2 diabetes Autoimmune disorders Multiple sclerosis Kidney issues Osteoporosis Cancer And despite what the EPA tells us, there are no safe levels of heavy metal exposure. You see, exposure to heavy metals activates immune cells and stimulates the release of pro-inflammatory molecules, such as cytokines and chemokines. In turn, this leads to the development of oxidative stress. As blood levels of lead and other metals increase, this oxidative stress results in apoptosis – or cell death.4,5 My Patient Is Not an Isolated Case Unfortunately, heavy metal poisoning sneaks up on you over time, so symptoms are often overlooked or chalked up to other causes. I don’t know how my patient got so much cadmium (he isn’t a smoker), but it’s not hard to guess. Common sources are things you encounter every day… burning waste, cigarette smoke, car exhaust, coffee, some processed and refined foods like hydrogenated oils – even shellfish and tap water. My patient is not an isolated case. I’ve treated hundreds of patients for heavy metal toxicity. Chances are you have some level of exposure to heavy metals. You can have some level of toxicity from: Eating foods that contain metals – especially predatory fish, wheat cereals, certain root vegetables Inhaling it through the air Drinking water from tainted supply systems Taking medications or supplements containing high amounts of metallic elements Dental work that used “silver” amalgams Smoking But the biggest contamination comes from manufacturing. These poisons are used in producing things like pesticides, glass, wood preservatives, fertilizers, paint, batteries, plumbing, hobby paints, and ink. Personal care products are also a known source.6 Protect Yourself from Heavy Metal-Associated Inflammation with IV Chelation I recommended that my patient have chelation. At his next appointment, he told me, “I feel young again instead of tired and weak.” His blood pressure was also back to normal. At Sears Institute for Anti-Aging Medicine, I routinely test patients for lead exposure and other heavy metal toxicity. My patients are always shocked by the results. At my clinic, I’ve been helping patients use chelation for years to rid their bodies of heavy metals and other toxins. It’s a safe, easy, and fast solution, with a very low risk of side effects. IV chelation delivers calcium disodium EDTA directly into your bloodstream.7 In just about an hour, this “claw” binds to the heavy metals and toxins in your bloodstream and those that have accumulated in the fat in your tissues, like your liver, and pulls them out. EDTA is an effective procedure to remove toxic metals from human organs, tissue, and blood. Help to Detox Heavy Metals at Home While chelation therapy is the most effective way to purge heavy metals from your body, I understand not everyone can do it. There are ways to detox easily at home. Here’s what I’ve found works well: First, detox with dandelion. Greens from the plant stimulate the liver and act as a diuretic for excess water. Use 5 to 10 grams of dried leaves. Then flush toxins with chlorella. This edible alga binds to toxins and pulls them out of your body. Take 1 gram with breakfast, lunch, and dinner. You can increase the dose to up to 3 grams three times a day. Finally, add in milk thistle. This is still my go-to detoxifier. I have been able to document its capacity to heal damaged livers by measuring serum liver enzymes. Milk thistle is the plant Silybum marianum. I recommend 200 mg in capsule form twice a day. Look for dried extract with 80% silymarin. To Your Good Health, Al Sears, MD, CNS References: ACAM Integrative Medicine Blog. “IV Chelation therapy: finding a doctor who will test for and treat heavy metal toxicity.” 2017. https://www.acam.org/blogpost/1092863/268860/IV-Chelation-Therapy-Finding-a-Doctor-Who-Will-Test-for-and-Treat-Heavy-Metal-Toxicity. Accessed on September 15, 2024. Ferrero M. “Neuron protection by EDTA may explain the successful outcomes of toxic metal chelation therapy in neurodegenerative diseases.” Biomedicines. 2022 Oct; 10(10): 2476. Anka A, et al. “Potential mechanisms of some selected heavy metals in the induction of inflammation and autoimmunity.” Eur J Inflam. 2022:20. Hossein-Khannazer N, et al. “The effects of cadmium exposure in the induction of inflammation.” Immunopharmicol Immunotoxical. 2020; 42:1:1-8. Haidar Z, et al. “Disease-associated metabolic pathways affected by heavy metals and metalloid.” Toxicol Rep. 2023; 10: 554–570. US Food and Drug Administration. “FDA’s testing of cosmetics for arsenic, cadmium, chromium, cobalt, lead, mercury, and nickel content.” www.fda.gov. Accessed on September 29, 2024. Ferrero M. “Rationale for the successful management of EDTA chelation therapy in human burden by toxic metals.” Biomed Res Int. 2016; 2016:8274504 To read the original article click here.

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Let Your Food Be Your Medicine – Beyond Keto Pesto

AHA Publisher — Mon, 19 Sep 2022 07:00:41 +0000

Dr. Don Colbert – Are you looking for a dinner that everyone will love? A dinner that’s quick and easy to make? And most of all, one with foods that go beyond macronutrients, and work to promote health throughout your body? Tonight is your night: let your food be your medicine. Today, for “National Let Your Food Be Your Medicine Day,” we are highlighting one of our most healthful recipes. This delicious recipe uses many of the key components of Dr. Colbert’s Beyond Keto book, including ingredients that support brain, heart, and digestive health. On the other hand, there are no damaging ingredients. No processed foods or soybean oil. No added sugars, no chemical flavorings, and no refined starches or carbohydrates. Are you ready to let your food be your medicine tonight? Beyond Keto Pesto Salmon Over Asparagus Ingredients: 4 wild-caught salmon filets, 4-6 ounces each 1 lb. asparagus, washed and tough ends chopped off 2 tablespoons extra-virgin olive oil ½ cup Keto Zone Pesto (click link for recipe) 10 Cherry or grape tomatoes OR whole peppercorns (omit tomatoes if avoiding nightshades) salt and pepper, to taste Instructions: Place asparagus in the bottom of a 9×13 baking dish. Drizzle olive oil, salt and pepper, and “roll” to coat. Place salmon over asparagus, skin-side down. Top each filet with about 2 Tablespoons pesto. Add optional tomatoes, whole peppercorns, and sprinkle on salt and pepper. Cover with foil tightly and bake at 400 deg F for 30-35 minutes or until salmon is no longer translucent and flakes with the fork. If you’ve made extra Pesto, use it over cooked chicken for another easy dinner, or as a delicious fat bomb. Serves 4. Nutrition Information per serving: 294 calories, 24 gm fat, 9 gm carbs, 5 gm fiber, 15 gm protein How Does Beyond Keto Let Your Food Be Your Medicine? It’s simple. Dr. Colbert’s Beyond Keto is not a diet. It’s an eating lifestyle that aims to ditch unhealthy processed foods, overflow the body with real, living, low-sugar, whole foods based on the Mediterranean Diet, and promote a healthy weight. In fact, Beyond Keto combines the best of the Keto Zone® diet with the Mediterranean Diet. Together, its food and lifestyle supports health from head to toe. Here’s how Beyond Keto and recipes like Beyond Keto Pesto Salmon work as your medicine. Beyond Keto and Food as Medicine Through scientific study, experience, and decades of research, Dr. Colbert has formulated this eating plan and recipes to promote overall health, healthy weights, and reduced inflammation. Beyond Keto aims to: PROMOTE A HEALTHY WEIGHT Almost all current negative health conditions are linked to, or exacerbated by, obesity (1). By utilizing healthy ketogenic diet principles, Beyond Keto promotes healthy changes and outcomes as soon as the first two weeks (2)! In addition, the Mediterranean diet component continues to support healthy weight and healthy body composition. Its focus on lean proteins, seafoods, healthy oils, beans, legumes, nuts, seeds, and vegetables provide a wonderful well-balanced, satisfying dietary lifestyle to maintain a healthy weight (3). FIGHT INFLAMMATION IN THE BRAIN VIA BETTER GUT HEALTH Are you familiar with neuroinflammation resulting from degradation of gut health? While this may have seemed far-fetched 50 years ago, experts now know there is a bi-directional signaling between the gut and the brain. And, when one is inflamed and unhealthy, the other one follows suit. Unfortunately, neuroinflammation is linked with brain impairment and dysfunction. In fact, many experts implicate the modern Western diet in the development of many health and brain issues including memory impairments, neurodegenerative issues, and depressed moods. What’s more, many believe the consumption of ultra-processed foods and excessive energy intake (4) is at the root of gut inflammation leading to neuroinflammation. The communication system and link between gut-brain health is called the Microbiota-Gut-Brain Axis (5). Fortunately, Beyond Keto can help! First, it promotes a healthy digestive system with many nourishing foods and no processed ones. Then, it fights inflammation at every turn with the most potent anti-inflammatory combination of foods possible: omega-3 fats and monounsaturated fatty acids from foods like extra-virgin olive oil. ENCOURAGE HEALTHY CHOLESTEROL, TRIGLYCERIDE, AND BLOOD PRESSURE LEVELS Both the Keto Zone and Mediterranean diet aspects of Beyond Keto support heart health. First, Beyond Keto promotes a healthy weight, which can help optimize heart health. Next, by choosing the incredibly heart-healthy foods in the Mediterranean diet, you can continue to encourage great heart health In fact, the foods in the Mediterranean diet and Beyond Keto work to support heart health, healthy cholesterol, and achieve whole-body health (6). OPTIMIZE BLOOD SUGARS AND METABOLISM An amazing aspect of both the ketogenic diet and the Mediterranean diet normalized blood sugars. By using both eating styles in Beyond Keto, you’ll remove harmful refined starches while focusing on healthy fats, high fiber beans, peas, lentils, vegetables, lean protein and low glycemic fruits such as berries. Part of the improvement comes from weight loss. The other part comes from a diet that supports healthy metabolism and hormones (7). PROMOTE A HEALTHY GUT MICROBIOTA Amazingly, Beyond Keto combines Keto Zone and Mediterranean foods to support gut health! This is great news for the millions of people who suffer from less-than-optimal gut function. In fact, studies have found the Mediterranean diet specifically improves gut microbiota and its associated metabolism functions. The diet’s prebiotics from healthy fibers along with healthy fats and polyphenols support gut health, hormone balance, and metabolism (8). FLOOD THE BODY WITH ANTIOXIDANTS AND ANTI-INFLAMMATORY COMPOUNDS One of the worst dietary habits plaguing humans worldwide is the consumption of ultra-processed foods. In fact, researchers have found that ultra-processed foods are linked to most modern health conditions and even overall risk of death (9)! Thankfully, you’ll eat healthy, high antioxidant and anti-inflammatory foods rather than ultra-processed ones (10). This means less oxidative stress and inflammation throughout the body. INCREASE ENERGY, VITALITY, AND MENTAL FOCUS One of the greatest benefits of the ketogenic diet is the production of ketones. Ketones are natural energizing compounds that support healthy mental focus and vitality. The Mediterranean diet also encourages great energy and vitality with the abundant variety of healthy foods. Rather than experiencing the ups and downs of a high-sugar diet, you will enjoy steady, youthful energy from delicious, colorful whole foods. Want More Beyond Keto? There’s more! Get your copy of Dr. Colbert’s Beyond Keto and let your food be your medicine every night! You’ll find an easy-to-follow eating lifestyle plan with recipes, tips, and clear guidance. Get your hands on this book today! Bottom Line It’s easier than ever to Let Your Food Be Your Medicine with Dr. Colbert’s Beyond Keto. However, it won’t make much difference if we only use it one day per year! Instead, make Beyond Keto your everyday plan to eat a healthy, unprocessed, brain-empowering, diet! To read the original article click here.

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Sulforaphane Benefits: The Secret to Broccoli’s Superfood Status

AHA Publisher — Wed, 20 Jul 2022 07:00:08 +0000

Jillian Levy, CHHC via Dr. Axe – Cruciferous vegetables, such as broccoli and cauliflower, are well-known for their disease-preventive effects, but have you ever wondered why exactly that is? One reason is because of the compound called sulforaphane, which you’ll find in certain vegetables and other also in extract form. What does sulforaphane do for the body? Studies show it can help fight cancer, diabetes, arthritis and other inflammatory conditions, brain and liver damage, and more. What Is Sulforaphane? Sulforaphane (SFN) is a phytochemical compound that’s naturally found in some vegetables, specifically those in the Brassica (or cruciferous) plant family. This includes veggies like broccoli, cabbage, Brussel sprouts and cauliflower. You can obtain sulforaphane from eating these vegetables, plus from supplements (such as those made from broccoli sprouts) that contain concentrated extract forms of SFN. Technically, SFN is a type of aliphatic isothiocyanate. It’s thought to have high bioavailabilitycompared to other phytonutrients, making it very useful for potentially helping prevent and treat diseases, especially cancer. SFN is produced by the conversion of glucoraphanin through the enzyme called myrosinase. Benefits Is sulforaphane anti-inflammatory? Yes — it’s been shown to have anti-inflammatory and antioxidant-like effects and help fight oxidative stress. Here’s more about how SFN can benefit various aspects of your health: 1. Helps Reduce Inflammation A number of studies have found that sulforaphane can help reduce biomarkers of inflammation, including among both overweight and otherwise healthy adults. This suggests that SFN can help manage inflammation-related conditions, including arthritis, cardiovascular disease and others. One way in which SFN suppresses inflammation and oxidative stress is by impacting NF-κB, a key regulator of inflammatory responses. It can also down-regulate proinflammatory enzymes, such as cyclooxygenase (COX-2) and NO synthase (iNOS), giving SFN cancer-fighting and anti-carcinogenic effects. SFN also supports a strong immune system by enhancing natural killer cell activities and other markers of enhanced immune function. Therefore, it’s thought to have the ability help prevent both chronic and acute/infectious diseases. 2. Can Help Prevent Diabetes SFN works as an indirect antioxidant in a way that reduces the risk for type 2 diabetes and its complications, such as neuropathy (nerve damage). It can help prevent oxidative stress and lipid peroxidation, which are thought to be important factors in the pathogenesis of diabetes complications. It may also help reduce LDL “bad cholesterol” and generally support cardiovascular health. 3. May Help in Treatment of Some Cancers Because SFN can kill cancer cells and suppress tumor growth in their early stages, it’s used in extract form to treat certain types of cancer, such as prostate cancer and pancreatic cancer. Sulforaphane has been shown to induce apoptosis (death of cancer cells), suppress cancerous cell cycles so their progression is limited, inhibit angiogenesis (formation of new blood vessels that allow tumors to grow) and anti-inflammatory activities, and inhibit metastasis (spreading of cancer to other locations in the body). 4. Supports Liver Function and Detoxification Why is sulforaphane good for the liver? Due to its ability to boost antioxidant effects in the body and support phase 2 detoxification enzymes, it can help prevent the liver becoming damaged and dysfunctional. Some of the ways it supports detoxification and liver function include: Inhibiting detoxification enzymes that activate chemical carcinogens. Reducing the level of toxic intermediates with carcinogenic potential. Increasing activity of phase 2 detoxification enzymes. Sulforaphane is actually considered the most potent of the phase 2 inducing substances. According to the National Cancer Institute, this is “a process in which the liver uses one of two major enzyme pathways to change a toxic substance, such as an anticancer drug, into a less toxic substance that is easier for the body to excrete.” Limiting the effect of aflatoxin on liver cells. Providing significant protection against environmental and food-borne pollutants. 5. Increases Synthesis of Glutathione (a “Master Antioxidant”) Sulforaphane itself is not an actual antioxidant, but instead it exerts antioxidant effectsprimarily by induing glutathione and other antioxidant compounds. Therefore, it’s considered an “indirect antioxidant.” This means that SFN can decrease oxidative stress, which is a major contributor to many age-related diseases. SFN supports glutathione in promoting detoxification and protecting us against toxicity and disease. It can also provides DNA protection against harmful mutations. 6. Defends Against Lung Damage Sulforaphane limits pro-inflammatory effects and harmful effects of chemicals that can contribute to various lung diseases. It improves the body’s ability to remove toxins related to respiratory diseases, and it’s a potent inducer of HO-1 (haemoxygenase-1), which plays an important role in modulating the effects of oxidants in the lungs. 7. Supports Gastrointestinal Function By blocking growth of the harmful bacteria known as Helicobacter pyloris, SFN can help decrease the risk for gastric tumor and ulcer formation. It may also possibly protect against stomach cancer. Because it can promote healthy microflora in the colon, SFN also potentially offers protection against colorectal cancer. 8. Protects the Brain From Damage SFN is thought to have a positive impact on dopaminergic neurons in the brain, which are associated with Parkinson’s disease. Research shows that SFN helps prevent dopaminergic cells in the brain from experiencing cytotoxicity and neuronal death, which can contribute to Parkinson’s. It may also help defend against other neurodegenerative diseases, such as Alzheimer’s disease, in part by protecting mitochondria. Risks and Side Effects Sulforaphane from food sources is thought to be very safe overall. Of course, if someone has a sensitivity or allergy to cruciferous vegetables, that person should avoid consuming them. Sulforaphane is also available in broccoli extract products. These are generally safe when used in recommended amounts for up to six months. It’s important not to overuse sulforaphane supplements, which can potential cause side effects, such as stomach upset, gastrointestinal discomfort and weight gain. Who should not take sulforaphane? Are there any interactions with other drugs? Sulforaphane can affect how quickly the liver breaks down substances, including some medications. If you take medications, especially the types listed below, don’t start supplementing with this compound unless you speak with your health care provider first about possible interactions. This is particularly important if you have liver disease, heart disease or diabetes, or if you take anticonvulsant medications. Use caution if you take any of these medications (Note: other medications not listed here may also interact with SFN): clozapine (Clozaril) cyclobenzaprine (Flexeril) fluvoxamine (Luvox) haloperidol (Haldol) imipramine (Tofranil) mexiletine (Mexitil) olanzapine (Zyprexa) pentazocine (Talwin) propranolol (Inderal) tacrine (Cognex) theophylline zileuton (Zyflo) zolmitriptan (Zomig) and others Food Sources Broccoli, especially young broccoli sprouts, has been shown to be the most significant dietary source of sulforaphane. Other cruciferous vegetables also have a high sulforaphane content, including: kale cauliflower Brussels sprouts cabbage (red, white or green) watercress collard greens mustard greens bok choy It’s best to lightly cook cruciferous veggies or eat them raw if you can tolerate them to absorb the most SFN. Overheating and cooking these veggies can deplete some SFN, so try not to roast or grill them until they’re burnt. Supplements and Dosage Currently there is no daily recommended intake recommendations for sulforaphane. Dosage recommendations vary depending on someone’s overall health and goals. Supplement brands also vary widely in terms of how concentrated their products are — therefore always read the label carefully. When SFN has been studied, including in human and animal studies, dosages tend to range between 3–10 µmo per kilogram of body weight. SFN can be toxic when take in very dosages between 150–300 mg/kg body weight, so never take a higher amount than recommended. Look for sulforaphane supplements in capsule or extract form. (Always check the active ingredient name.) Sulforaphane is sometimes also called sulforafan, or 1-Isothiocyanato-4-(methylsulfinyl) butane. Conclusion Sulforaphane is a phytochemical found in cruciferous/Brassica vegetables that has many protective effects. It can potentially help prevent cancer, diabetes, and liver, lung and brain damage. You can obtain it from eating veggies, like broccoli, kale, cauliflower, cabbage and Brussel sprouts, or taking it in supplement form (capsule or extract). If you take medications, speak with your doctor before beginning to take this compound as a supplement. To read the original article click here.

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Walnut Oil Benefits for the Heart, Skin, Gut & More

AHA Publisher — Wed, 16 Mar 2022 07:00:02 +0000

Jillian Levy, CHHC via Dr. Axe – Walnuts, which are full of omega-6 and healthy omega-3 polyunsaturated fats (PUFAs), are not just a nutritious nut to snack on— they’re also used to make a healthy cooking oil. Although walnut oil tends to be a bit pricier than other nut/seed oils, it’s a good addition to your diet in small amounts, especially as a “finishing oil” that’s drizzled over dishes like veggies, rices and pastas. What is walnut oil good for? Due to its supply of PUFAs, walnut oil benefits include supporting cardiovascular, skin and metabolic health. Nutrition Walnuts are edible seeds of the tree species Juglans regia. The walnut tree is native to Europe and Asia and today is widely cultivated for the sweet nuts that it produces. Walnuts are full of heart-healthy fatty acids as well as other nutrients, such as copper, folate and vitamin E. The fats within walnuts can be extracted to make walnut oil, which is mostly used like a condiment and as a finishing oil, drizzled on foods served at room temperature or those that are slightly warmed. Walnut oil is light brown in color and has a naturally slightly sweet and nutty taste, so it pairs well with foods like cheese, herbs and mushrooms. Nutrition Content: Walnuts are rich in polyunsaturated fatty acids, including omega-3s, which are known to have inflammation-fighting effects. You’ll find high amounts of the omega-3 called alpha-linolenic acid (ALA) within walnut oil, as well as the omega-6 called linoleic acid. Although ALA isn’t as potent as other omega-3s (DHA and EPA, the types found in oily fish), it’s still known to have anti-inflammatory properties. In addition to containing healthy fats, walnut oil supplies you with antioxidants, including ellagitannins and other polyphenols. (Note that black walnuts are even higher in antioxidants than “common walnuts,” however it’s rare to find walnut oil made from this species of walnuts.) One tablespoon of walnut oil contains about: 120 calories 13 grams total fat (9 grams polyunsaturated, 3 grams monounsaturated, and 1 gram saturated fat) 0 grams protein, carbs or sugar 24 milligrams phytosterols 2 micgrograms vitamin K (2% DV) Is walnut oil better than olive oil? Walnut oil has a low smoke point, even lower than olive oil. This means that its chemical composition is altered if it’s heated too much, which results in a rancid oil that loses many of its nutrition benefits. Both olive oil and walnut oil are healthy sources of unsaturated fats, however they have different tastes. Thus, they both are good for their own reasons. Olive oil is also less expensive and more versatile, which is why it’s more popular. Extra virgin and virgin olive oils shouldn’t be heated to very high temps either, but virgin olive oil can be cooked with more so than walnut oil. Use olive oil when sautéing veggies, pan-frying briefly or making salad dressings. Use walnut oil instead as a garnish/condiment, such as by adding some to dressings and marinades or cooked dishes. Walnut Oil Benefits 1. Supports Cardiovascular Health PUFAs found in walnut oil have been shown to help to keep the heart and blood vessels healthy by protecting against chronic inflammation and issues like high blood pressure, high triglycerides and high blood cholesterol. According to one study, the cardioprotective effects of this oil may be due to their polyphenols, tocopherol, ALA, linoleic acid and l-arginine content. Consuming walnut oil in place of less healthy oils and fats, such as margarine or refined vegetable oils, may be one way to lower your risk for conditions related to chronic inflammation, including heart disease. 2. Provides Polyphenol Antioxidants Walnuts are rich in polyphenols called ellagitannins, which help fight oxidative stress and free radical damage. Studies have also demonstrated that walnut oil may have anticancer effects, especially against prostate, breast and colorectal cancers. This is due to compounds called urolithins, which are derived from ellagitannins, that can protect cells against damage. Additionally, walnut oil has been found to support cognitive health with its supply of antioxidants and anti-inflammatory compounds. 3. Supports Healthy Skin Walnut oil benefits skin health by supplying fatty acids that help moisturize and protect the outer layers of the skin. By adding this oil to your diet you can help provide your skin with valuable nutrients that fight inflammatory skin disorders, cellular damage and dryness, while assisting in wound healing. 4. Promotes Metabolic Health Nut and seed-derived oils are thought to offer protection against metabolic syndrome and risk for type 2 diabetes thanks to their ability to counteract oxidative stress and inflammation. Some research suggests that walnut oil can help lower blood glucose (sugar) levels and hemoglobin A1c levels in people with type 2 diabetes. Taking 15 grams (one tablespoon) of walnut oil daily for three months helped significantly lower fasting blood sugar and hemoglobin A1c levels among diabetics in one 2016 study (although it didn’t change the participants’ blood pressure or body weight). How to Use And Buy When buying walnut oil, your best bet is to spend a bit more money on quality oil that is made from entirely dried and cold-pressed or expeller-pressed walnuts. This type is superior to oil infusions made with a combination of walnut oil and cheaper vegetable oils. Look for 100% pure walnut oil sourced from France (such as Burgundy or Perigord) or California, ideally that’s cold-pressed if you’re willing to spend a bit more. Expeller-pressed oil is a good alternative if cold-pressed isn’t available. You’ll find this oil in gourmet shops and speciality stores or in large supermarkets where other nut-based oils are found. A bottle will stay fresh for about six to 12 months once opened. Keep it somewhere cool and dark to extend its shelf life. How do you use walnut oil? Because of its low smoke point, don’t use walnut oil as a cooking oil since it can overheat and turn rancid easily. Instead, think of it as a garnish that can be added to cooled or already cooked foods. Walnut oil has a unique, slightly sweet, nutty taste that is similar to walnuts (no surprise there). It pairs well with: pasta noodles aged cheeses vegetables like squash and dark leafy greens mushrooms herbs vinegars fish fresh breads Here’s more about some common walnut oil uses: Add a bit to salad dressing to give salads a nutty taste. Try a drizzle on pasta dishes or pizza. Spoon some over wild rice or other grain dishes. Add a bit to roasted fish or other lean proteins. What can you substitute for walnut oil? If a recipe calls for walnut oil but you don’t have any on hand, try other similar nut oils as a substitute, such as almond oil, hazelnut oil or extra virgin olive oils. Can you apply walnut oil on your face? Yes, walnut oil can be applied to skin to help with hydration and fighting free radical damage that can cause signs of aging. Some people apply walnut oil to their faces to help reduce the appearance of fine lines and wrinkles, however the drawback is that it’s an expensive oil to use a lot of. Other, less expensive facial oils can work similarly to hydrate and protect skin, such as olive oil, almond oil and argan oil. Risks and Side Effects The biggest drawback to using walnut oil is that it can be overheated, which changes both the taste and the nutrition content. When cooking with walnut oil, be sure to keep the heat low or avoid cooking with it at all. Since it’s very high in omega-6 fats and most people already consume plenty of these fats from other foods, use walnut oil sparingly, such as by having about one tablespoon daily. Don’t consume walnut oil if you’re allergic to walnuts or related nuts, such as almonds, Brazil nuts, cashews, hazelnuts, pecans and pistachios. Conclusion Walnut oil benefits include supplying lots of PUFAs, which are heart-healthy fats. This oil can help promote cardiovascular health and defend against oxidative stress, inflammation, diabetes and high cholesterol. For the best quality, opt for unrefined, cold-pressed oil made from 100 percent walnuts. It will have a light brown color and sweet, nutty taste. Because it has a low smoke point, use it on cool and room temperature foods. Don’t cook with it at high heats to retain its healthy fats. To read the original article click here.

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Exercise May Treat Long COVID-Induced Diabetes, Depression

AHA Publisher — Mon, 14 Mar 2022 07:00:04 +0000

Pennington Biomedical Research Center via Newswise – BATON ROUGE, Louisiana – While no medically recognized treatment exists for Long COVID, exercise may break the vicious cycle of inflammation that can lead to developing diabetes and depression months after a person recovers from the virus. “We know that Long COVID causes depression, and we know that it can increase blood glucose levels to the point where people develop diabetic ketoacidosis, a potentially life-threatening condition common among people with type 1 diabetes,” said Candida Rebello, Ph.D., a research scientist at Pennington Biomedical Research Center. “Exercise can help. Exercise takes care of the inflammation that leads to elevated blood glucose and the development and progression of diabetes and clinical depression.” It’s unclear how many people suffer from Long COVID. But estimates range from 15 percent to 80 percent of the people infected. Based on those figures, it’s possible that as many as 1 million of Louisiana’s residents suffer from Long COVID. Long COVID causes what the Centers for Disease Control describes as “a constellation of other debilitating symptoms” including brain fog, muscle pain, and fatigue that can last for months after a person recovers from the initial infection. “For example, a person may not get very sick from COVID-19, but six months later, long after the cough or fever is gone, they develop diabetes,’ Dr. Rebello said. One solution is exercise. Dr. Rebello and her co-authors describe their hypothesis in “Exercise as a Moderator of Persistent Neuroendocrine Symptoms of COVID-19,” published in the journal Exercise and Sport Sciences Reviews. “You don’t have to run a mile or even walk a mile at a brisk pace,” Dr. Rebello said. “Walking slowly is also exercising. Ideally, you would do a 30-minute session of exercise. But if you can only do 15 minutes at a time, try to do two 15-minute sessions. If you can only walk 15 minutes once a day, do that. The important thing is to try. It doesn’t matter where you begin. You can gradually build up to the recommended level of exercise.” “We know that physical activity is a key component to a healthy life. This research shows that exercise can be used to break the chain reaction of inflammation that leads to high blood sugar levels, and then to the development or progression of type 2 diabetes,” said Pennington Biomedical Executive Director John Kirwan, Ph.D., who is also a co-author of the paper. To read the original article click here.

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Cranberry Apple Cider Recipe: A Great Holiday Drink!

AHA Publisher — Thu, 16 Dec 2021 08:00:04 +0000

Dr. Josh Axe, DC, DNM, CN – As the weather changes in the fall and winter months, we begin to look for warming and comforting foods and beverages. My cranberry apple cider recipe is the perfect drink to sip on during those cold nights. It’s packed with antioxidants and serves as a great alternative to mulled wine yet packs more flavor than simple apple cider. Try it out — it’s easy to prepare and undeniably delicious. The Perfect Fall to Winter Drink What makes the perfect fall to winter drink? It’s a drink that makes you feel warm, at ease and fulfilled. It also contains warming spices, like cinnamon, cardamon, ginger and clove. That’s exactly what I added to my cranberry apple cider. It’s made with a combination of apples, cranberries, oranges, maple syrup and these warming, antioxidant spices. It’s easy to drink, but that’s okay because it’s full of free radical-fighting antioxidants and works to improve your health. So next time you’re looking for the perfect cold weather drink to enjoy, opt for making your own cranberry apple cider. Not only does it make you feel good in the moment, it has long-term health benefits that will keep you energized and healthy for the coming months too. Key Ingredients Here are some of the top health benefits associated with the ingredients in this cranberry apple cider recipe: Apples: Apple nutrition contains fiber, vitamin C, potassium and vitamin K. Apples are also an excellent source of strong antioxidants (like quercetin and catechin) that can help to fight free radical damage and signs of early aging. Cranberries: Did you know that cranberries are packed with disease-fighting antioxidants? Like apples, eating cranberries can help to fight inflammation and reduce your risk of heart disease. Plus, cranberries can work to help prevent urinary tract infections because the antioxidants found in the fruit can change the bacteria so they don’t stick to the urinary tract. Orange: Oranges are a great source of vitamin C, potassium, vitamin A and vitamin B6. Eating oranges or adding fresh orange juice to your water, smoothies or homemade beverages can help to strengthen your immune system, increase your energy levels, aid digestion and boost circulation. Cinnamon: Like so many of the ingredients in this cranberry apple cider recipe, cinnamon is also packed with disease-fighting antioxidants. Consuming cinnamon (and using cinnamon oil) helps to fight infections, strengthen your immune system, reduce inflammation and even fight diabetes. Ginger: Did you know that there are 115 different chemical components found in ginger root? Ginger has antioxidant and anti-inflammatory properties, which contributes to the many ginger health benefits that you receive when cooking and baking with ginger. How to Make Cranberry Apple Cider To begin preparing your cranberry apple cider, start chopping the fruit into wedges. You’ll need six Granny Smith apples, six Honeycrisp apples and two oranges. Place the fruit wedges into a large pot and add a 10-ounce bag of fresh or frozen cranberries. Next, add 3½ quarts of water to the pot. Now add in your spices: ½ teaspoon whole clove, 1 teaspoon ginger, ½ teaspoon cardamom and ½ teaspoon allspice. Next, place four cinnamon sticks into the pot, ½ cup maple syrup … and one sprig of rosemary. Now that all of your ingredients have been added to the pot, you’ll bring it to a boil and let it simmer on low for one hour. Once time is up, with a potato masher, crush the fruit in order to release the juices. This will make your cranberry apple cider super flavorful. After mashing the fruit, let it simmer for another hour and let it cool. Now it’s time to strain your cider. Using a cheesecloth, strain out the fruit fibers and herbs so you only have the liquid left. And just like that, your cranberry apple cider is ready! Store it in a sealable container and you can store it in your refrigerator for about one week. Reheat your cider before drinking or serving it. I hope you enjoy this comforting and warming cranberry apple cider. Cranberry Apple Cider Recipe My cranberry apple cider recipe is the perfect drink to sip on during those cold nights. It’s packed with antioxidants and serves as a great alternative for coffee, tea or hot cocoa. INGREDIENTS 6 Granny Smith apples 6 Honeycrisp apples 2 oranges 10-ounce bag cranberries, fresh or frozen 4 cinnamon sticks ½ teaspoon clove, whole 1 teaspoon ground ginger ½ teaspoon cardamom ½ teaspoon allspice ½ cup maple syrup 1 sprig rosemary 3½ quarts water INSTRUCTIONS Chop fruit into wedges. Combine all ingredients in a large pot over high heat. Bring to a boil. Simmer on low for 1 hour. With a potato masher, crush the fruit to release the juices. Simmer for at least one more hour. Allow to cool before straining. Strain out the fruit fibers and herbs with a cheesecloth. Store in a sealable container in the fridge for about 1 week. Heat before serving. To read the original article click here.

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Elderberry Benefits for Colds, Flus, Allergies and More

AHA Publisher — Fri, 22 Oct 2021 07:00:38 +0000

Rachael Link, MS, RD via Dr. Axe – Looking for a natural remedy that has a long history of medicinal use? There’s evidence that the elderberry plant may have been cultivated by prehistoric man. There are also recipes for elderberry-based medications dating back to Ancient Egypt. However, most historians typically trace its healing abilities back to Hippocrates, the ancient Greek known as the “Father of Medicine,” who described the plant as his “medicine chest” because of the wide array of health concerns it seemed to treat. Whether we’re talking cavemen, ancient Egyptians or ancient Greeks, this remedy definitely goes way back, which is why it’s no wonder it’s known as one of the top antiviral herbs on the planet. Health benefits of the elder plant include naturally improving: sinus issues nerve pain inflammation chronic fatigue allergies constipation even cancer Research published in the Journal of International Medical Research suggests that when it’s used within the first 48 hours of onset of symptoms, the plant may even help relieve and shorten the duration of cold and flu. For this reason, the government actually employed the use of elderberry to fight the flu during the 1995 Panama flu epidemic. Does it really work? What exactly does it do, and how can you use it to promote better health? Here’s what you need to know, including its many benefits. What Is Elderberry? Sambucus is a genus of flowering plants in the family Adoxaceae. The different species of Sambucus are commonly called elderberry or elder. The berries and flowers of the elder plant are used as medicine. Elderberry is native to Europe, Africa and parts of Asia, but it’s become common in the U.S. It has deciduous leaves, white flowers (elderflowers) and berries that turn from green to red to black when ripe. Elder is commonly found growing in woodlands and hedgerows. Sambucus nigra is the full scientific name of the most common variety used for medicinal purposes, as well as the species on which the majority of scientific research has been conducted. It’s a deciduous tree growing up to 32 feet tall with cream-white flowers and blue-black berries. Other common names for Sambucus nigra include black elder, European elder, European elderberry and European black elderberry. The elderberry bush or elderberry tree yields the berries that are commonly used in syrups, jams and wine, among other medicinal and culinary delights. In addition to black elderberry, there are several other varieties available as well. Some of the most common include: Black lace elderberry Red elderberry Adams elderberry Lemon lace elderberry Black beauty elderberry Blue elderberry York elderberry European elder flowers contain approximately 0.3 percent of an essential oil composed of free fatty acids and alkanes. The triterpenes alpha- and beta-amyrin, ursolic acid, oleanolic acid, betulin, betulinic acid and a variety of other minor components have been identified. Elderberry fruit contains quercetin, kaempferol, rutin and phenolic acids. It also contains flavonoids, which have antioxidant properties that can help prevent cell damage, and anthocyanidins, which are chemical compounds that are known to have immune-boosting properties. The raw berries are made up of 80 percent water, 18 percent carbohydrates, and less than 1 percent each of protein and fat. Elderberries are naturally high in vitamin C, vitamin A, vitamin B6, iron and potassium, among several other essential nutrients. Benefits 1. Provides Cold and Flu Relief One of the most well-studied elderberry supplement benefits is its powerful immune-boosting properties. The berries contain chemical compounds called anthocyanidins, which have been found to possess immunostimulant properties. Research actually shows that elderberry is a safe, efficient and cost-effective treatment for the common cold and flu. A 2021 systematic review screened 1,187 records and five randomized trials on elderberry for the treatment or prevention of viral respiratory illness. Researchers found that elderberry may reduce the duration and severity of symptoms related to colds and influenza, and there’s no evidence that it overstimulates the immune system. A 2016 study published in Nutrients showed that elderberry supplementation was able to reduce cold duration and symptoms in people using air travel. People using this herb from 10 days before travel until four to five days after arrival overseas experienced, on average, a two-day shorter duration of their colds as well as a noticeable reduction in cold symptoms. Several studies have found benefits to support the use of elderberry for flu symptoms as well. Specifically, the flavonoids in the berries bind to the H1N1 human influenza virus as well as the H5N1 avian influenza virus. A 2009 study, randomized patients into two groups. One group was given four doses of 175-milligram proprietary elderberry extract daily, and the other group received a placebo for two days. The group treated showed significant improvement in most signs of flu, while the placebo group showed no improvement in symptom severity. Researchers concluded that the extract is effective in controlling influenza symptoms. Another study published in the Journal of International Medical Research referenced above suggests that when elderberry is used within the first 48 hours of the onset of signs of flu, it can shorten the duration of flu symptoms by an average of four days. 2. Reduces Sinus Infection Symptoms With elderberry’s anti-inflammatory and antioxidant properties, it makes sense that it can help treat sinus issues and diseases related to respiratory health. A sinus infection is a condition in which the cavities around the nasal passages become inflamed, and this antiviral herb has promise as a sinus infection remedy. A study conducted by the Institute of Complementary Medicine’s Department of Internal Medicine at the University Hospital in Zurich, Switzerland examined the use of a product called Sinupret, which contains elderberry extract. The researchers used Sinupret to treat bacterial sinusitis along with an antibiotic (doxycycline or vibramycin) and a decongestant. Interestingly enough, those who took the combination did better compared to those who did not take Sinupret at all. 3. Lowers Blood Sugar Both the elder flower and the berry have traditionally been used to treat diabetes. Research has confirmed that extracts of elderflower stimulate glucose metabolism and the secretion of insulin, which could potentially help lower blood sugar levels. Research published in the Journal of Nutrition evaluatedblack elderberry’s insulin-like and insulin-releasing actions in vitro. The study found that an aqueous extract of elder significantly increased glucose transport, glucose oxidation and glycogenesis without any added insulin. Glycogenesis is the process by which excess sugar is cleared out of the bloodstream and into your muscles and liver to help maintain normal blood sugar. Furthermore, a 2017 animal study published in the International Journal of Molecular Sciences noted that elderberries can serve as a potential source of bioactive compounds for formulations used for the management of diabetes. Researchers found that both lipophilic and polar extracts of the berry lowered insulin resistance in rats with type 2 diabetes. 4. Acts as a Natural Diuretic A diuretic is a substance that promotes the production of urine. Research indicates that elder leaves, flowers and berries were used for their diuretic properties in rural populations as natural medicine. Even the bark of the plant was used for its diuretic and slimming effects. Doctors prescribe diuretics when the body retains too much fluid, which is a common problem in older adults. Thanks to its ability to act as a safe diuretic, elderberry has been shown to promote both urination and bowel moments to help protect against fluid retention. 5. Promotes Regularity In traditional or folk medicine, the elder plant was used as a laxative to relieve constipation. It was added to herbal mixtures to improve regularity. Some research suggests that elderberry tea benefits constipation and can help support regularity and digestive health. A small, randomized trial found that a specific compound containing elderberries along with several other plants could act as an effective natural laxative for the treatment of constipation. Unfortunately, however, there are currently no studies evaluating elderberry itself for constipation relief, so more research is still needed. 6. Supports Skin Health Elderberry has made its way into cosmetic products, and for good reason. Its content of bioflavonoids, antioxidants and vitamin A makes it awesome for skin health. Not only that, but researchers also suspect that a compound found in the berry could give a natural boost to skin. Anthocyanin is a type of natural plant pigment found in elderberry that has been shown to have anti-inflammatory and antioxidant properties. Some researchers suspect that this compound may improve skin’s structure and condition to enhance overall skin health. 7. Eases Allergies In addition to using elderberry syrup for colds, the flowers of the elder plant are also known to be an effective herbal allergy remedy. Since allergies involve an overreaction of the immune system as well as inflammation, research suggests that the herb’s ability to improve immune function and calm inflammation can help provide allergy relief. Some herbalists put black elder flower on the list of most effective herbs used for treating hay fever-like symptoms. It can be used for allergies on its own or in combination with other herbs and natural remedies. 8. Could Have Cancer-Fighting Effects Edible berry extracts like elderberry extract are rich in anthocyanins and have been shown to have a broad spectrum of therapeutic, pharmacologic and anti-carcinogenic properties. In vitro studies specifically indicate that the elderberry has some chemopreventive properties, which can help inhibit, delay or reverse cancer formation. One study published in the Journal of Medicinal Food compared the anticancer properties of European and American elderberry fruits. European elderberry (Sambucus nigra) is known for its medicinal use and contains anthocyanins, flavonoids and other polyphenolics, which all contribute to the high-antioxidant capacity of its berries. American elderberry (Sambucus canadensis) has not been grown or promoted as a medicinal plant like its European relative. This study tested extracts of both berries to assess anticancer potential and found that both demonstrated significant chemopreventive potential. Additionally, the American elder extract showed inhibition of ornithine decarboxylase, which is an enzyme marker related to the promotion stage of cancer formation. Thus, elderberries show potential as cancer-fighting foods. 9. May Improve Heart Health Although studies have found mixed results, some research suggests that elderberry extract may improve heart health. For example, one animal model showed that giving mice with high cholesterol and HDL cholesterol dysfunction anthocyanin-rich black elderberry extract helped reduce hepatic cholesterol levels and improved HDL function. This may be due to the presence of anthocyanins, which are polyphenols that have demonstrated antioxidant and anti-inflammatory activities. Another study found that elderberry extract may have beneficial effects on high blood pressure. When polyphenols extracted from the plant were administered with renin inhibitors to rats with hypertension, they reduced arterial pressure. Researchers suggest that using polyphenols to lower blood pressure may also help reduce the side effects of blood pressure-lowering medications and improve overall quality of life. How to Use Wondering where to buy elderberry and how to start adding it to your diet? It is available at many local health stores and online retailers and can be purchased in a variety of different forms. Elderberry gummies, elderberry wine and elderberry juice are all popular options for getting your fix of this incredible ingredient. When it comes to colds, flu and upper respiratory issues, elderberry syrup is very popular. There are high-quality brands readily available for purchase, or you can find many online resources for how to make elderberry syrup to try making it at home. Most elderberry syrup recipe options out there involve simmering elderberries with a bit of water and a variety of other healing herbs for 45 minutes to an hour. Elderberry tea is another great option Elderberry tea is another great option, especially if you use elderberry for flu and cold symptoms. You can either buy tea bags or purchase dried berries or flowers and make a tea by combining one tablespoon of berries or flowers with eight ounces of water. Try adding lemon, cinnamon or mint to give the flavor and health benefits a hearty boost. Not a fan of hot teas or black elderberry syrup? Then you can try elderberry juice, which is sweet, tart and refreshing. Just be sure not to purchase one that has too much added sugar. Risks, Side Effects and Interactions Despite the many health benefits associated with this medicinal plant, there are several elderberry side effects to consider as well. Ripe, cooked berries from most of the Sambucus species are edible. However, you should not consume raw berries or other parts of the plant since they contain a cyanide-inducing chemical, which can result in nausea, vomiting or diarrhea. Generally,...

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