What's So Sweet About Sweet Potatoes? 7 Nutritional Benefits of Sweet Potatoes

When it comes to plant-based complex carbohydrates, sweet potatoes are my go-to food! They’re filling with a slightly sweet flavor that I absolutely adore. But, it’s not just the taste I love—the many nutritional benefits of sweet potatoes are what truly make them one of my favorite foods. There’s nothing like eating a delicious meal and knowing that you’re providing your body with quality nutrients that support optimal health. Plus, it’s so easy to bake or roast a sweet potato or even add it to one of your favorite recipes, making it a really versatile food.

Let’s take a closer look at the many nutritional benefits of sweet potatoes as well as some of the many ways you can enjoy eating them! If they aren’t already, I’m sure sweet potatoes will become one of your favorite foods in no time!

 

7 Nutritional Benefits of Sweet Potatoes

The nutritional benefits of sweet potatoes stem from the fact that they’re loaded with many vitamins and minerals—from vitamins A and C to magnesium and potassium. They’re even rich in fiber and many health-promoting antioxidants. Here are seven of the amazing nutritional benefits of sweet potatoes, some of which may surprise you!

1. Help strengthen your immune system

Sweet potatoes are a great source of beta-carotene, an antioxidant known as a carotenoid that produces a red/orange pigment in certain plant-based foods. While beta-carotene is commonly associated with carrots, it actually exists in great abundance in sweet potatoes.

Amazingly, beta-carotene is a precursor for vitamin A, meaning your liver actually converts any beta-carotene you consume into this health-promoting vitamin. And, when this happens, it helps your body to both prevent and fight infections.

In fact, studies have shown that a vitamin A deficiency actually impairs your natural immunity by blocking the normal regeneration of your mucosal barriers. [1] This makes adequate beta-carotene consumption vital because mucosal barriers actually keep the bacteria and toxins in your environment from regularly entering into your body. So, anytime you have an inadequate intestinal mucosal barrier, it allows more microbes and toxins to enter your body, which can result in inflammation. [2]

Moreover, these barriers allow water, nutrients, and other health-promoting factors to enter into your body, keeping you healthy and your immune system strong.

2. Can help manage stress and anxiety

When it comes to the nutritional benefits of sweet potatoes, their ability to help manage stress and anxiety is one not to be missed. You see, one sweet potato contains 30 to 35 mg of magnesium.

Why does this matter? Well, magnesium is very involved in producing the very neurotransmitters that help to keep you calm. In addition, magnesium is also involved in producing cortisol, which is the hormone produced to help your body adapt during times of stress. So, when you aren’t getting enough magnesium, you’re at an increased risk of higher stress levels as well as more bouts of anxiety.

In fact, one animal study revealed that a magnesium deficiency could increase both anxiety and depression. [3] And a 2014 study revealed that lower levels of antioxidants were linked to symptoms of anxiety. [4]

Give their magnesium and antioxidant content, it’s easy to see how regularly consuming sweet potatoes could support your body’s stress response and help to fight anxiety.

3. Support digestion

Sweet potatoes are also a great source of soluble fiber, which supports a healthy gut.

As you now know, the state of your gut is linked to many other health conditions, making gut health critical for overall health. In fact, a 2018  study revealed that purple sweet potatoes actually act as a prebiotic by promoting the growth and development of healthy gut bacteria. [5]

Additionally, a 2020 study showed that the dietary fiber in sweet potatoes significantly increased the amount of Bifidobacterium and Lactobacillus (good bacteria) in the microbiome. These bacteria are known to improve digestion as well as absorption in the gastrointestinal tract. [6]

4. May help improve memory

Just as the antioxidant beta-carotene provides plant-based foods with a red or orange color, the antioxidant anthocyanin provides them with a purple color. But the difference here is that foods known to contain anthocyanin are typically referred to as “superfoods,” thanks to this antioxidant’s many health properties.

In fact, anthocyanin, which is famously found in high amounts in purple sweet potatoes, has been shown to enhance memory as well as boost focus in animal studies. [7] Furthermore, research has shown that consuming foods rich in anthocyanin boosts focus and attention in children.

According to a 2012 study, children aged 7 to 9 consumed either a control beverage (with no anthocyanin), a beverage containing a moderate amount of anthocyanin, or a beverage containing a fairly large amount of anthocyanin. The children were then asked to complete certain memory- and focus-related tasks. The researchers found that memory, attention, and focus were all significantly better in the children who consumed the anthocyanin beverage than those who drank the control beverage. [8]

5. Support eye health

When it comes to the nutritional benefits of sweet potatoes, we can’t ignore their ability to support eye health. And, once again, we can largely link this back to its vitamin A content and beta-carotene content.

Did you know that vitamin A has been shown to help soothe eye inflammation? One study followed 12 patients who had a type of eye inflammation known as superior limbic keratoconjunctivitis. The researchers found that using eye drops containing vitamin A were found to be an effective treatment in 10 of the 12 patients. [9]

Additionally, a 2019 study revealed that vitamin A consumption improved the quality of tears in patients with dry eye, exhibiting how helpful vitamin A can be for eye health. [10]

6. Contain anti-inflammatory properties

Sweet potatoes are also known to fight inflammation—once again due to its vitamin A and beta-carotene content. In fact, studies have shown that having adequate levels of vitamin A can actually help fight inflammation by keeping your immune system from overacting.

According to a 2017 review, both clinical trials and animal studies have shown that consuming carotenoids reduced systemic inflammation in young infants as well as neuroinflammation in people with brain injuries. [11]

Furthermore, the researchers stated that consuming vitamin A, in select cases, could improve inflammation. They also surmised that vitamin A’s positive effects on both the immune system and the integrity of epithelial tissue (the protective tissue surrounding your organs and blood vessels) are the main mechanisms in preventing disease.

7. Support healthy blood sugar levels

Finally, the last of the nutritional benefits of sweet potatoes is the ability to fight diabetes by supporting healthy blood sugar levels.

In 2008 study, researchers conducted a trial on 27 patients with type 2 diabetes. They found that consuming an extract of sweet potatoes improved the participants’ insulin sensitivity, fasting glucose, hemoglobin, and triglycerides. [12]

Also, a 2011 study revealed that consuming sweet potatoes helped to manage blood sugar levels, especially compared to white potatoes. The researchers stated that due to their ability to minimize post-meal blood sugar spikes, sweet potatoes could aid in managing type 2 diabetes. [13]

 

Nutritional benefits of sweet potatoes - Dr. Pingel

 

Baked, Roasted, Mashed, and More: The Many Ways to Eat Sweet Potatoes

As I mentioned above, you can enjoy the nutritional benefits of sweet potatoes in many ways. Whether you prefer them baked, roasted, boiled, or mashed, sweet potatoes are delicious and will provide the health benefits you’re seeking.

But, just in case you want to try a few recipes, I’ve provided a few links to some of my favorite preparations. They vary from pizza crusts to side dishes to dessert-inspired muffins, so you can choose from recipes that feature sweet potatoes prominently or those that incorporate it without making it a featured ingredient. Take a look at the list below and see which appeal most to you:

I hope you find these recipes delicious and filling—I know my family does. And the best part? You can eat them with confidence, knowing you’re filling your body will all the nutritional benefits of sweet potatoes and leading your body toward optimal health!

 

Key Takeaways

5 Prebiotics Benefits + The Top 10 Prebioitic Foods

You’ve probably heard that it’s important to get plenty of fiber in your diet, but have you heard about the importance of prebiotics? The general recommendation for a 2,000- calorie diet is 25 grams of fiber per day. But most Americans only get about half of that —about 15 grams daily.

While it’s definitely important to get enough fiber, or “roughage,” you want to be sure you’re getting not only enough fiber, but the right kind of fiber in your diet. Currently, the most popular sources of fiber in the Standard American Diet (SAD) are flour, grains, and potatoes rather than fruits, vegetables, and legumes. The issue? Well, the types of fiber you want to be sure you’re getting enough of each day are known as prebiotics. And you’ll notice that these aren’t mentioned in the list above. Moreover, they aren’t really discussed much at all as part of the SAD.

I’ve previously shared how I’ve struggled with digestive issues for most of my life. Making changes to my diet was key to improving my digestive health. And getting the right kind of fiber was just one of the beneficial changes I made. These days I eat a plant-based diet, which ensures that I consume plenty of healthy prebiotic foods, such as fresh fruits and vegetables, each day—and it’s made such a difference.

So, let’s take a closer look at what prebiotics are, their top benefits, and which foods contain the most prebiotics.

 

What Are Prebiotics?

There’s a good chance you’re familiar with probiotics but maybe you’re not familiar with prebiotics. You may be wondering what they are and if they’re also necessary. Well, it’s actually not a question of prebiotic versus probiotic; your body needs both. So, what is the difference between prebiotics and probiotics?

Probiotics help to populate the beneficial bacteria in your gut. They are basically living microorganisms, or “good” bacteria that help to keep your gastrointestinal—and overall—health in balance. Food sources of probiotics include fermented foods such as sauerkraut, miso, and yogurt.

Prebiotics are essentially a type of fiber that serves as food for these living microorganisms—they help to keep your gut microbiota alive and flourishing. There are actually eight categories of prebiotic dietary fiber and, of these, there are many sources of prebiotic and probiotic foods available. [1] Plus, when they’re broken down by probiotic bacteria, they create byproducts known as short-chain fatty acids (SFCAs), which are important to maintaining gut and immune system health. [2, 3, 4]

Prebiotics aren’t digested in the small intestine. Instead, they continue through the gastrointestinal tract to the colon where they begin to break down and are fermented by the good bacteria in the gut. This fermentation and feeding of gut microbiota are what distinguishes prebiotics from other kinds of fiber. [5]

However, if you have trouble getting enough probiotics or prebiotics in your diet, you can try taking a dietary supplement. As always, be sure to check with your healthcare provider for medical advice before making major dietary changes or introducing new supplements, especially if you take other medications or supplements. Also, for best results, be sure to purchase high-quality prebiotic supplements, or any supplement for that matter!

 

 

5 Health Benefits of Prebiotics

Prebiotics provide many direct and indirect health benefits. In fact, prebiotics influence not only your gut, but also your brain, heart, skin, and more. [6]

Current research shows there are many benefits of prebiotics. Let’s take a look at five of the top benefits.

1. Supports gut health

Prebiotics play an important role in supporting the gut microbiota, which is now considered a separate organ by many in the scientific community. Interestingly, a healthy, diverse gut microbiome not only helps to support gut health and prevent gastrointestinal diseases, but it also helps to prevent inflammation in the body. [7]

The anti-inflammatory effects supported by a healthy gut provide other important benefits to the rest of the body, including the immune system, central nervous system, cardiovascular system, and the skin.

Mixed clinical research results show that prebiotics may help to prevent and alleviate irritable bowel syndrome (IBS) as well as Crohn’s disease. Research continues to determine conclusively how prebiotics can help to relieve these conditions and others. Other research reveals that prebiotics may also help to lower the risk of colorectal cancer. [8]

2. Helps boost immune system

The anti-inflammatory effects indirectly stimulated by prebiotics also help to support the immune system. Prebiotics can also help to decrease the proliferation of pathogens in the gut and increase the number of immunity molecules. [9]

3. Helps support central nervous system

A healthy balance of prebiotics and probiotics helps to ensure a healthy “gut-brain axis,” or connection between the gut and the central nervous system. Prebiotics can influence memory and mood, and even learning due to their interaction with the gut microbiota and subsequent effects on neurotransmitters and stress hormones.

There is also evidence that 70 percent of people who have autism also have gastrointestinal disorders compared to 9 percent of those who do not have autism. Gastrointestinal disorders include chronic constipation and other resulting diseases, diarrhea, gastroesophageal reflux disease (GERD), abdominal bloating, and others.

Patients with autism have also been found to have high levels of Clostridium (a pathogen) and lower levels of Bifidobacterium (“good” bacteria). Research continues to better understand the gut-brain axis and its link to our health. [10]

4. Lowers risk of cardiovascular disease

Heart disease continues to be the number one cause of death in the United States. In fact, in 2013, 30 percent of deaths were due to heart disease. [11]

Proper diet and exercise remain two of the best preventive measures to take to improve cardiovascular health. Prebiotics are known to have an indirect effect on helping to decrease the risk of heart disease because of the digestive support and anti-inflammatory benefits they provide. [12]

5. Helps prevent skin allergies

The immune system benefits caused by prebiotics and probiotics also help to support skin health. So far researchers have only confirmed this with prebiotics that are ingested, but there is also research exploring the topical use of some prebiotics to treat certain skin conditions. [13]

10 Prebiotic Foods

There are many dietary sources of prebiotics. I have listed 10 foods high in prebiotics below, including a variety of fruits and vegetables. Keep in mind this is not a comprehensive prebiotic foods list. My goal here is to share with you some of the top sources of prebiotic fiber to help you get started with incorporating more into your diet.

1. Apples

A sweet, crunchy apple has many health benefits, including providing healthy prebiotic fiber to help keep your gut microbiome balanced. As a bonus, apples make for easy snacks, either on their own or spread with almond or cashew butter. Another quick way to include more apples in your diet is to chop some up and toss them onto your salad for a little burst of sweetness.

2. Asparagus

Asparagus is a flavorful vegetable that can be enjoyed many ways. One of my favorite ways to cook asparagus is to grill it! Another great way to enjoy asparagus is to put it on a baking pan with some olive or sesame seed oil and roast in the oven on 350 degrees F for about 15 to 20 minutes.

3. Bananas

Try my Basic Smoothie Recipe with Strawberries and Bananas for a healthy, tasty treat. Smoothies are perfect for a quick breakfast or a snack! You can always mix up the ingredients, too. For example, try switching out the strawberries for blueberries or chunks of apple.

4. Leeks

One of the best ways to enjoy the robust flavor of leeks is by incorporating them into a soup. Give this Roasted Cauliflower & Leek Soup a try, especially on a cold or rainy day!

5. Onions

Onions tend to be a “workhorse” ingredient; they are foundational in so many recipes. For a crisp, delicious summer recipe that also includes the prebiotic benefits of onion (and apple!), try my Apple Cider Vinegar Coleslaw. This easy-to-prepare dish includes a blend of delicious, healthy ingredients while making a fresh, tasty side.

6. Garlic

Garlic always adds a flavorful kick to a dish. My recipe for Vegan Cucumber Gazpacho not only includes the prebiotic health benefits of garlic (and onion!), but it also makes for a cool, refreshing meal on a warm day.

7. Jerusalem artichokes (sunchokes)

For a quick side dish, especially during cooler temps, try Jerusalem artichoke, also known as sunchokes. Toss them with some olive oil, vinegar, garlic, and thyme. Sauté in a frying pan or roast in the oven for about 35 minutes. Yum!

8. Chicory root

Chicory root contains one of the best sources of prebiotic fiber known as inulin. It is often used as a caffeine-free coffee alternative because it has a similar flavor, though it’s often described as more “woody.” That being said, if you have ragweed allergies, chicory root may not be for you. If you are pregnant, don’t consume large amounts of chicory.

 9. Dandelion greens

If you’re looking for a way to give your salads a kick, try adding dandelion greens! Dandelion gets a bad rap as a weed, but it’s actually filled with many health benefits. You can also sauté dandelion greens. You can even drink dandelion tea made from grinding up roasted dandelion roots.

10. Flaxseeds

Flaxseeds offer are a versatile way to get more prebiotic fiber in your diet. You can easily sprinkle them on a salad. You can also use ground flaxseeds as an egg replacer. Give my Super Delicious Breakfast Cookie recipe a try as a delicious way to start your day with some healthy prebiotics!

 

Prebiotics - Dr. Pingel

 

These are just a few examples of prebiotics. If you follow a plant-based diet or flexitarian diet filled with lots of fruits and vegetables, you will most likely consume plenty of natural prebiotics. This will ensure that your gut microbiota receive the prebiotic fiber they need to help keep you healthy.

 

Key Takeaways

 

You might also enjoy: The Advantages of Probiotics: Top 10 Probiotic FAQs

The Many Health Benefits of Vitamin C: Immunity, Skin, Digestion, and More!

It’s no secret that there are many health benefits of vitamin C. In fact, it’s long been recognized as an important nutrient for bone formation, connective tissue development, wound healing, and even healthy gum maintenance. [1] But that’s not all. Vitamin C has also been used to help treat a myriad of illnesses.

So, what is it about this vitamin that makes it so powerful? And how else can it benefit your health? Let’s take a closer look at the top health benefits of vitamin C and what makes it such a great natural therapy for so many conditions and health concerns.

 

All About Vitamin C

Vitamin C is a water-soluble vitamin (meaning it’s not stored in large amounts and is instead excreted through urine) that’s been heralded as a valuable natural therapy since its initial isolation in 1923. Interestingly, vitamin C is required for more than 300 metabolic functions within your body. That said, it’s categorized as an essential nutrient, meaning your body can’t produce it but still needs it daily from a dietary source.

As I mentioned above, historically, it’s been used to help treat many illnesses. In fact, before the use of antibiotics, many doctors used vitamin C to help heal those who were sick with bacterial or viral infections. Interestingly, in the 1940s, a doctor by the name of Frederick Klenner published 28 scientific papers in which he shared his methodologies for healing chickenpox, tetanus, mumps, measles, and polio—all through the use of vitamin C therapy. [2, 3]

So, what makes vitamin C so effective?

First, it’s a powerful antioxidant that protects the body from harmful free radicals (unstable atoms that are known to damage cells, which results in disease development and aging). By acting as an electron donor, vitamin C actually helps to neutralize free radicals. As an antioxidant, vitamin C helps to protect your body from other pollutants and toxins as well. Pretty interesting, right?

 

 

Stress, Adrenal Fatigue, and Vitamin C

We’ve previously discussed how important B vitamins are for stress management, but did you know that vitamin C is as well? In fact, the most common symptom of low vitamin C levels is actually fatigue! [4] Given that feelings of overwhelm and fatigue are two of the most common symptoms of adrenal fatigue, this makes vitamin C a very important nutrient for those under chronic stress.

Simply put, your adrenal glands need vitamin C to function properly. And studies have actually shown that people with high levels of vitamin C don’t show many of the typical mental and physical signs of stress. They usually report feeling less stressed and even bounce back from stressful situations faster than people with low levels of vitamin C! [5]

Now that you know how it works in your body and why it’s important for your stress management, let’s take a look at some of the top health benefits of vitamin C.

The Top 6 Health Benefits of Vitamin C

Here are just a few of the many health benefits of vitamin C. You may be surprised by a couple of them!

1. Supports the immune system

One of the first health benefits of vitamin C is probably its most well-known: its ability to support your immune system. If you’re like the average American, you likely spent your childhood hearing about how drinking orange juice would give you a stronger immune system due to its high amounts of vitamin C. But exactly how does this nutrient boost your immune system?

Research has shown that vitamin C assists your body’s immune defense by supporting numerous cellular functions within your immune system. It also aids in protecting your body against pathogens and promotes the removal of free radicals from your skin, therefore strengthening the barriers in your skin. As a result, it offers potential in protecting your body against environmental oxidative stress. [6]

So, just how effective is it? Well, a 2013 meta-analysis reviewed 30 trials involving 11,350 participants. The researchers found that the most active participants (such as marathon runners, skiers, and soldiers) reduced their risk of getting a cold by 50 percent when they took 200 mg of vitamin C daily. [7]

Furthermore, taking that amount of vitamin C each day also reduced cold symptom duration in adults by 8 percent and in children by 14 percent.

While vitamin C should be consumed every day, this study provides enough proof of vitamin C’s efficacy against viral infections to warrant taking a dose of at least 200 mg per day beginning at the onset of cold or flu symptoms.

2. Helps prevent and fight anemia

Perhaps one of the lesser-known health benefits of vitamin C is the fact that it helps your body absorb iron. In fact, it’s essential for that process to occur! So, in people with iron-deficiency anemia, vitamin C is actually a very important and essential nutrient.

In fact, researchers have found that consuming as little as 100 mg of vitamin C each day can help boost iron absorption by almost 70 percent. [8] Additionally, a 2013 study of more than 500 factory workers revealed that supplementing with iron, folic acid, and vitamin C increased their hemoglobin. Furthermore, the prevalence of anemia had reduced by almost half! [9]

3. Supports collagen formation, muscles, and tendons

Collagen is vital for maintaining the structure of many parts of your body, including your bones, muscles, tendons, skin, and more. In fact, it makes up almost 80 percent of the protein found in your skin! [10] Without proper collagen, you’ll begin to experience joint discomfort, signs of aging, stiff muscles and tendons, and more.

Interestingly, vitamin C has been shown to be a very important factor in the synthesis of collagen. Not only is it a powerful antioxidant, but it’s also responsible for helping to maintain activity in the enzymes that are part of collagen synthesis. [11]

According to a study published in 2015, the topical application of vitamin C was “highly efficient as a rejuvenation therapy” and significantly induced collagen synthesis in women of all ages, but especially in those under age 50. [12]

4. Contains antihistamine properties

Histamine is a chemical released by your body in response to encountering an allergen. That’s why you often hear of people taking antihistamines to lessen their symptoms during allergy season. But what you may not know is that vitamin C is also a great nutrient to depend on during that time of year.

One of the many health benefits of vitamin C is that it contains antihistamine properties, making it a great supplement to include during allergy season. In fact, according to one study, participants who took 2 g of vitamin C each day experienced decreased levels of histamine by 38 percent in their blood. [13]

Additionally, a 2018 study revealed that vitamin C therapy significantly decreased allergy symptoms such as fatigue, sleep disorders, depression, and lack of mental concentration. [14]

5. Acts as a natural laxative

If you’re having trouble with constipation, you may want to consider supplementing with some vitamin C.

Because vitamin C is a water-soluble nutrient, when you consume more if it, it can cause a larger amount of water to enter into your digestive tract, resulting in softer stool. In fact, a study on more than 350 children ages 3 to 5 found that children who were constipated had significantly lower intakes of fiber, vitamin C, folate, and magnesium. They also had higher intakes of milk. [15]

Just be careful not to take a dose that’s too high for your body; otherwise, you could end up with diarrhea. Speak with your physician before trying a supplement so you can find the right amount for your needs.

6. Contains cancer-fighting properties

It may sound a bit farfetched, but the truth is that vitamin C has been found to contain cancer-fighting properties.

A study published in 2016 found that when vitamin C is administered in high levels via intravenous therapy, it breaks down hydrogen peroxide in the body, which can damage your tissue and DNA. Because tumor cells are less capable of removing this damaging hydrogen peroxide than normal cells, the vitamin C was able to damage the tumor tissue. [16]

Also, a 2018 meta-analysis revealed many links between vitamin C status and cancer. First, the researchers found that studies consistently revealed that cancer patients had lower levels of vitamin C than healthy volunteers. Second, they found that several studies indicated that intravenous vitamin C therapy could decrease the toxic side effects of chemotherapy and improve quality of life in cancer patients.

Finally, the researchers also stated that due to its many health-benefiting properties, including its functions as an antioxidant and anti-inflammatory agent, different cancers would likely respond in different ways to intravenous vitamin C therapy. The researchers suggested tailoring intravenous vitamin C therapy regimens to specific cancers. [17]

Health benefits of vitamin c - Dr. Pingel

Consuming Vitamin C

When it comes to consuming vitamin C, it’s pretty common knowledge that citrus fruits are great sources of this nutrient. But what you may not be aware of is that vitamin C is also readily available in many foods that aren't citrus. These include kale, brussels sprouts, kiwis, green peppers, broccoli, red peppers, and black currents.

If you suspect that you aren’t consuming enough vitamin C to meet your daily requirements, you should speak with your physician about taking a high-quality supplement each day. You can find vitamin C supplements at your local health food stores, vitamin shops, and even grocery stores.

 

Key Takeaways

The Advantages of Probiotics: Top 10 Probiotic FAQs

If you’re aware of the benefits of taking high-quality supplements and looking to expand beyond your standard multivitamin, you may want to consider the advantages of probiotics.

Believe it or not, probiotics and prebiotics are now the third most commonly used dietary supplement, ranking just below vitamins and minerals. And this is for good reason: Probiotics and prebiotics support digestion, which is directly linked to your ability to absorb the nutrients in your food. It makes sense why they should go hand-in-hand, right? But probiotics do so much more for your health—including boosting your immunity! [1]

If you want to learn more about probiotics and how to choose one that’s right for you, check out my original article on this topic. But if you’re looking for a quick list of facts, you’re in the right place! Keep reading for answers to the top 10 frequently asked questions (FAQs) so you can learn all about the advantages of probiotics.

 

Advantages of probiotics - Dr. Pingel

 

The Advantages of Probiotics: 10 Probiotic FAQs

1. What are probiotics?

Probiotics are live microorganisms—the “good” kind of bacteria. They are commonly administered in supplement form, but you can also get them from some foods, particularly fermented foods.  Foods that contain probiotics include yogurt, sauerkraut, miso, and kefir.

2. What are live probiotics?

One of the big advantages of taking probiotics is that they’re made of living (good) bacteria or microbes commonly associated with fermented foods. These live microbes are associated with an improved microbiome and overall digestive system.

3. Are live cultures the same as probiotics?

In order to be defined as a probiotic, the product must contain living bacteria, or live cultures. Furthermore, probiotics must also contain a certain amount of live cultures.

4. What are the benefits of taking probiotics?

The advantages of probiotics are largely thanks to the extensive health benefits. A healthy balance of flora in your microbiome is key to all areas of your health, including your skin, cardiovascular system, and your nervous system. [2, 3, 4, 5] Specifically, the strongest evidence for the advantages of probiotics has been in treating acute diarrhea due to viruses.

5. Are probiotics safe?

While probiotics are generally safe, there have been some reports of gastrointestinal infections and inflammation related to probiotic use. And probiotics can sometimes cause side effects such as bloating, gas, and flatulence. [6] To help reduce this likelihood, try to purchase high-quality products from a reputable source.

6. Are probiotics necessary?

Depending on your personal health history, you may not necessarily “need” probiotics in your daily diet. That said, certain conditions do benefits from regular use. Any condition that impacts your gut microbiome, such as irritable bowel disease (IBD) or irritable bowel syndrome (IBS). Likewise, if you find that you’re showing signs of digestive distress, such as diarrhea, constipation, etc., you may find that taking a quality probiotic may offer some relief.

7. How do probiotics work?

When you eat foods that contain probiotics, you help increase the number of flora in your gastrointestinal system. These flora are needed to help break down your food and absorb nutrients.

Probiotic supplements work the same way as probiotic foods, but they come in a more concentrated dose, often containing specific strains to produce a specific health benefit. Each capsule should contain billions of healthy live bacteria that will help your body better digest your food.

8. How are probiotics made?

Probiotic products come in one of two manners: They’re either preserved in liquid or turned into a powder. In the latter version, the bacteria are grown and fermented. Then, the bacteria are separated from the food source. Finally, the bacteria are freeze-dried into a powder.

9. Are probiotic drinks good for you?

Probiotic drinks such as kefir can be a great source of good healthy bacteria for your gut, but they can be pricey. If you’re on a tight budget, forego these drinks and focus on incorporating more probiotic-rich foods into your diet or spend your money on a quality supplement instead.

10. What does probiotic yogurt do for your body?

As we’ve discussed, the advantages of probiotics are largely the same, whether you’re consuming the probiotics from food or a supplement. So, eating probiotic yogurt can benefit your digestion, skin, cardiovascular system, and your nervous system.

 

Key Takeaways

It's Way More Than Just a Weed: 5 Health Benefits of Dandelion

When you hear the word dandelion, you probably immediately picture a stubborn weed growing in your garden or on your lawn. Perhaps images of pulling these weeds for hours enter your mind. But dandelions aren’t all bad. In fact, there are actually some amazing health benefits of dandelion you may not be aware of!

You see, dandelion is actually great at helping to detoxify your liver. And, as a result, it offers incredible health benefits, from fighting the growth of cancer cells to boosting your immune system and even your skin health! So, let’s take a few minutes and review what makes dandelion such an amazing addition to your diet and exactly how it benefits your health.

 

All About Dandelion

You can recognize dandelions in your yard thanks to their yellow flowers. They grow throughout the world, and most homeowners would agree that they are weeds or a nuisance. But you may be surprised to learn that dandelions are actually considered to be herbs—and they’ve been used for centuries thanks to their therapeutic properties.

In fact, historically, every single part of the plant has been used for medicinal purposes: the root, stem, leaves, and even that recognizable yellow flower. While dandelion root can be eaten in its whole form, people who consume it tend to do so in its dried form—usually in tea. I find that the root is beneficial to liver health and detoxification, and the tincture form is great for this benefit.

In fact, a 2010 animal study revealed that consuming dandelion root has the potential to significantly reduce liver fibrosis (or scarring). How? Well, it seems the dandelion root reduced oxidative stress on the subjects’ livers, which allowed them to heal and even regenerate. [1] (As you may recall, your liver is the only organ in your body that can actually repair and regenerate itself!)

The flower actually has a sweet taste and can be eaten raw, though some prefer to use it as a primary ingredient in syrups or even wine. Interestingly, while the entire dandelion plant contains polyphenols (a plant-based antioxidant known to neutralize the free radicals linked to diabetes, cancer, and more), the highest concentration is located in the flower. [2]

Dandelion greens, or leaves, have a bitter taste that can be eaten raw. You may enjoy adding them to your salads, much like you would arugula. That said, I find them to be absolutely delicious when steamed.

In terms of the health benefits of dandelion greens, they’re also known to support liver health by helping to promote the flow of bile. Even more amazing? A 2017 study revealed that the polysaccharides in dandelion can protect the liver from acetaminophen-induced hepatic injury, showing that dandelion greens also display a protective effect. [3]

Dandelion greens also support kidney health by acting as a diuretic and helping to flush toxins out of your body. In fact, according to a 2009 study, subjects who consumed dandelion extract experienced increased urinary frequency within five hours. [4] Due to their diuretic effect, just remember to drink plenty of water when eating them.

As you can see, there are many ways dandelion can benefit your health, largely thanks to its ability to support your liver. Now, let’s review some of the other health benefits of dandelion due to its impact on your liver.

 

 

5 Health Benefits of Dandelion

Here are top five health benefits of dandelion. Take a look and see which appeal most to you.

1. Fights inflammation

As you may recall, inflammation has been linked to a myriad of illnesses and diseases, from type 2 diabetes to cancer to heart disease. [5] One of the biggest health benefits of dandelion is its anti-inflammatory properties.

In a 2016 study, researchers found that dandelion extract exhibited anti-inflammatory activity and inhibited inflammatory signaling. [6] Other studies have also found that dandelion has the ability to reduce inflammatory markers, further confirming the anti-inflammatory properties of dandelion. [7]

2. Inhibits cancer cell growth

Amazingly, dandelion has been shown to also contain anti-cancer properties. In fact, a 2012 study revealed that dandelion extract has the potential to kill and eliminate human pancreatic cancer cells without impacting healthy cells. [8] Additionally, a 2017 study found that dandelion extract can inhibit the spread and increase of colorectal cancer cells. [9]

Finally, according to a 2019 study, dandelion root extract was found to not only kill prostate cancer cells but also reduce tumor growth. [10] As you can see, the ability to not only fight but potentially also kill cancer cells is one of the most incredible health benefits of dandelion. All the more reason to include dandelion in your regular rotation of herbs, right?

3. Boosts the immune system

Another great health benefit of dandelion is that it provides a great boost to your immune system, thanks to its anti-bacterial and anti-viral properties. A 2019 study revealed that dandelion root extract improved immune function in animals. [11] And a 2014 study showed that dandelion extract contains anti-viral effects in both animals and humans. [12]

Dandelion’s ability to fight infections make it a powerful herb for immune support. If you find that you regularly get sick, consider adding some dandelion to your daily regimen for an added health boost.

4. Supports healthy digestion

Did you know that dandelion can also help improve your digestion? Studies have revealed that, when taken in liquid form before meals, bitter herbs such as dandelion root can actually stimulate gastric secretions. [13]

Dandelion also aids digestion by supporting the release of stomach acid and bile, which can also help breakdown the fats and cholesterol you consume.

5. Boosts skin health

Perhaps the most surprising health benefit of dandelion is its skin supporting effects, due to anti-inflammatory properties and detoxifying abilities. Not only has dandelion been found to improve acne, but it’s also known to help protect your skin from harmful UV radiation.

A 2015 study revealed that not only does dandelion extract made from the root, leaves, and flowers protect your skin cells from UVB-induced oxidative stress, but it can also help prevent skin cell death resulting from UVB exposure. Furthermore, it reduced skin aging  and even lowered the risk of skin cancer! [14] It’s amazing how one little herb can be so powerful.

 

Health benefits of dandelion - Dr. Pingel

 

Key Takeaways

The Top 6 Benefits of Eating Avocado (+ Tips for Creative Dishes)

Did you know that one of the healthiest—and tastiest—foods you can eat is a fruit? That’s right—more so than many vegetables, the avocado delivers in nutrients and tons of healthy fats that you need to support your body’s nutritional requirements. For these reasons and more, it’s probably my favorite food to eat. But it’s also a highly versatile food, so even if you don’t love the taste, you can still enjoy all the health benefits of eating avocado! How? Let’s learn all about avocado, the many ways you can eat it (even if you’re not currently a fan), and how it can benefit your health.

 

All About Avocado

Even though it’s green like some vegetables, as I mentioned above, the avocado is actually a fruit. It grows on a tree native to Mexico called the Persea americana. You may be surprised to learn that avocados are technically berries, and each contains a single large seed. This pear-shaped fruit typically has green skin that darkens as it ripens.

While avocados also contain many other nutrients, which we’ll review below, perhaps the most important element is their high concentration of monounsaturated fatty acids (MUFAs). On average, an avocado contains about 15 grams of MUFAs.

Now, in case you aren’t familiar with MUFAs, they are a healthy fat that’s been linked to blood sugar regulation, heart health, healthy weight management, and more. In fact, in a study of over 125,000 participants, researchers found that substituting MUFAs for saturated fatty acids (SFAs) actually lowered risk of coronary heart disease by 15 percent. [1]

Considering that heart disease is the leading cause of death in America, this shows just how healthy MUFA-rich foods, such as avocados, can be!

How to Eat an Avocado

When selecting an avocado from your grocery store, try to find one that’s darker in color and has a softer but still somewhat firm feel to it when you press on it. If it’s too soft, it may be rotten; if it’s too firm, it isn’t ripe enough.

When it comes to eating an avocado, you’re likely familiar with sliced avocado on sandwiches or maybe even guacamole if you have a love of Mexican food. Personally, I love to include avocado in as many dishes as possible. I like to serve fresh avocado slides with scrambled eggs in the morning and even on top of salads for lunch. I even have some great ideas for ways you can “sneak” it into certain foods, just in case you aren’t a big fan of its taste.

For example, when mashed, avocado has a great creamy texture, making it a great base for smoothies or dishes like this Chocolate Tart. (This dessert is a huge hit at my house. Sometimes we even just make the filling as a pudding!) You can also use avocado oil to get the same great MUFA benefits! This Sweet Potato Lasagna recipe includes avocado oil among its list of healthy ingredients and is another family favorite of mine.

 

 

6 Health Benefits of Eating Avocado

Now that you know more about the avocado and how to eat it, let’s take a closer look at some of the top health benefits of eating avocado.

1. Contains a rich nutrient profile

In recent years, avocados have become known as a “superfood,” thanks to their many health benefits. Believe it or not, an avocado contains a large variety of the essential micronutrients and phytochemicals (or health-promoting chemical compounds found only in plants) your body needs for optimal function.

When eating an avocado, most people consume about half of the fruit at a time. Anytime you eat half of an avocado, here’s just some what you’re getting in terms of nutrient intake (assuming you’re eating 68 grams’ worth—half of the average avocado size): [2]

2. Supports overall nutrient absorption

Avocados can actually help boost your body’s absorption of antioxidants known as carotenoids. Here’s why this matters: Your liver transforms beta-carotene, a type of carotenoid, into vitamin A, which helps both to fight and prevent infections in your body. [3]

Interestingly, a 2014 study researched the connection between beta-carotene absorption and avocado consumption. The researchers found that when participants consumed tomato sauce and carrots (both beta-carotene-rich foods) along with 5 ounces of avocado, their bodies absorbed beta-carotene than when they didn’t eat the avocado. Additionally, eating the avocado actually increased the conversion of beta-carotene into immune-supporting vitamin A! [4]

3. Helps manage stress and anxiety

One of my favorite benefits of eating avocado is its ability to help manage stress and anxiety. As you know, I believe that chronic stress is the root of many of our major health concerns today. Amazingly, avocado is a great natural source of B vitamins, which are known to help combat both stress and anxiety, making it a great food to support whole-body health.

Here’s a look at some of the growing body of research on how B vitamins fight stress. A 2010 study on 215 healthy men revealed that B vitamins helped decrease their stress levels. [5] And a 2014 study showed that consuming B vitamins helped reduce workplace stress by 20 percent! [6]

The takeaway here? If you find yourself feeling a little stressed, anxious, and overwhelmed, consider that your body may be low in B vitamins and reach for an avocado to help give yourself some much-needed relief.

4. Aids digestion

Thanks to its high fiber content, one of the benefits of eating avocado is that it supports your digestion. A whole avocado contains about 10 grams of fiber, which is almost half your daily fiber content! And this fiber includes both soluble and insoluble forms, which are responsible for preventing constipation and gas buildup.

While soluble fiber supports both digestion and blood sugar, insoluble fiber helps to soften stool and prevent it from being too bulky. So, if you find that you’re prone to constipation, it may help to regularly include avocados in your diet.

5. Promotes satiety

Perhaps a more popular health benefit of eating avocado is its impact on hunger, satiety, and snacking habits. The high fat content in avocados make them more filling, which cuts down on the likelihood of overeating or indulging in unhealthy foods.

In fact, a 2019 study looked at this connection more closely. Researchers found that when participants ate either a half or whole avocado with their meals, they reported feeling more satisfied than those who didn’t eat the avocado. Furthermore, those who ate a whole avocado were more satisfied than those who only ate one-half. [7]

This is a great example of why I recommend eating avocado once or twice a day, either in conjunction with your meals or as part of a healthy snack.

6. Supports healthy blood sugar levels

One of the last major benefits of eating avocado is its impact on blood sugar and, more specifically, type 2 diabetes. In the 2019 study mentioned above, the researchers noted that when the participants ate avocado with their meals, their blood sugar levels remained stabilized and their insulin sensitivity improved.

Additionally, other studies have shown that following a MUFA-rich diet can drop fasting blood sugar in people with type 2 diabetes by as much as 30 points! [8] When you look at the research behind this amazing fruit, it’s really no wonder why it’s called a superfood, is it?

 

Benefits of eating avocado - Dr. Pingel

 

Key Takeaways