Caraway Seed: Medicinal Powerhouse

Scientists have confirmed that the ancient remedy caraway seed, has several important medicinal properties and health benefits, including weight loss and digestive aid.

The Many Health Benefits of Mulberry Herb

Clinical research has confirmed that the ancient herb Mulberry has a number of medicinal properties. These include reducing bad cholesterol, normalizing blood sugar, reducing diabetes risk and helping reduce weight among others.

Bell Peppers Boost Metabolism and Trim Body Fat

Bell peppers – also called sweet peppers and red peppers or Capsicum annuum – have a unique ability to boost our metabolism and help reduce fat. They also help suppress appetite and decrease inflammation according to the research.

Sweet peppers reduce fat.

What are bell peppers?

Bell peppers are technically called Capsicum annuum. This species includes both mild and hot red, green and yellow peppers. It includes hot jalapenos. It includes cayenne peppers. It also includes bell peppers.

In other words, some of the most relevant benefits of Capsicum annuum doesn’t mean you have to take the heat. Bell peppers are also called sweet peppers. These sweet peppers can be green, yellow or red in color.

Red bell peppers are simply mature ripened green bell peppers. But there still is the Permagreen variety that will stay green. Yellow and orange bell peppers can also turn red when they ripen. But they may also mature as yellow and orange depending upon the variety.

Bell peppers tested for activity and fat

In a 2020 study, researchers from Japan’s Kyoto University of Advanced Science investigated sweet bell peppers for their ability to boost metabolism and help reduce fat.

The research tested 69 adults who were middle-aged and older. They were divided into a placebo group and a bell pepper group. The bell pepper group was given 9 milligrams a day of bell pepper extract. The other group was given a placebo. The study was double-blind so neither the doctors nor the test subjects knew who received the bell pepper extract.

The study was administered for 12 weeks. Before and after the three-month period, the researchers tested the subjects’ activity levels, energy expenditure, metabolic equivalents, weight, BMI, body fat percentage, visceral fat, and waist circumference.

After the three-month period, the researchers found that the bell pepper group had significantly more energy expenditures. Those in the less active group also showed more physical activity. Their physical activity went up from an average of 84.5 points to 99.2 points.

These charts show how physical activity was significantly boosted in the bell pepper (“Capsinoids”) group. (Courtesy Nutrients Journal)

And during the physical activity, their metabolism increased over what it was before during physical activity. This means their metabolism levels increased as soon as they were active. Energy expenditure during physical activity went from an average of 481 to 562 after the three months, using metabolic equivalents or METs,

The researchers also found those in the bell pepper group had significantly reduced waist circumference, percent body fat and reduced visceral fat volumes.

This chart shows how the bell peppers (“Capsinoids”) reduced body fat levels among the subjects. (Courtesy Nutrients Journal)

Peppers also reduce inflammation

The researchers also tested mice with the bell peppers. They also saw increased physical activity among those given the bell peppers. But they also found their levels of inflammation decreased.

Peppers reduce appetite

One of the other benefits of red and sweet peppers is that they help the body reduce appetite. In a 1999 study, researchers from Canada’s Laval University tested people with four different breakfast combinations. The combinations included different levels of fat, and some also included peppers in the foot.

The researchers found that the women who ate the peppers had a reduction of appetite.

In a 2009 study, researchers from the University of Copenhagen tested 27 people. They were given either a placebo or a combination of sweet bell pepper and green tea. Again the researchers found that the bell pepper and green tea reduced eating (energy intake). The researchers concluded:

“Bioactive ingredients may therefore be helpful in reducing energy intake and might support weight loss periods by relatively sustaining satiety and suppressing hunger.”

Why do peppers increase metabolism and reduce fat?

Capsicum annuum peppers contain compounds called capsinoids. These include capsiate, dihydrocapsiate, and nordihydrocapsiate. These are similar to capsacin, which is found in cayenne pepper.

The essential thing is that these capsinoids stimulate heat in the body. This comes hand-in-hand with stimulating the metabolic rate. As a result, other research has found that pepper extract can help mitigate the sensation of feeling cold.

Is there a gut bacteria link?

This might also be related to the reality that peppers apparently boost certain types of bacteria in the gut. A 2020 study from West Virginia State University tested diets in a community and found that peppers seemed to increase lactobacteria and acetobacteria levels in certain microbiomes.

They linked these improvements to peppers’ content of compounds such as apigenin, beta-carotene, beta-cryptoxanthin, myricetin and quercetin. According to other research, organic bell peppers have more of these antioxidants.

Scientific References

Yokoyama K, Yamada Y, Akamatsu Y, Yoshinaka Y, Yamamoto A, Koizumi T, Ohyama K, Suzuki K, Hashimoto M, Sato H, Kimura M. Effects of Capsinoids on Daily Physical Activity, Body Composition and Cold Hypersensitivity in Middle-Aged and Older Adults: A Randomized Study. Nutrients. 2020 Jan 14;12(1). pii: E212. doi: 10.3390/nu12010212.

Garcia-Lozano M, Haynes J, Lopez-Ortiz C, Natarajan P, Peña-Garcia Y, Nimmakayala P, Stommel J, Alaparthi SB, Sirbu C, Balagurusamy N, Reddy UK. Effect of Pepper-Containing Diets on the Diversity and Composition of Gut Microbiome of Drosophila melanogaster. Int J Mol Sci. 2020 Jan 31;21(3). pii: E945. doi:10.3390/ijms21030945.

Unno, T.; Nagano, M.; Yamaguchi, Y.; Oohira, T. Effects of capsinoids-containing dietary supplements on sensation of cold constitution and measure of unidentified complaints in young women. Jpn. Pharmacol. Ther. 2011, 39, 525–531.

Reinbach HC, Smeets A, Martinussen T, Møller P, Westerterp-Plantenga MS. Effects of capsaicin, green tea and CH-19 sweet pepper on appetite and energy intake in humans in negative and positive energy balance. Clin Nutr. 2009 Jun;28(3):260-5. doi: 10.1016/j.clnu.2009.01.010.

Yoshioka M, St-Pierre S, Drapeau V, Dionne I, Doucet E, Suzuki M, Tremblay A. Effects of red pepper on appetite and energy intake. Br J Nutr. 1999 Aug;82(2):115-23.

Yerba Mate: Many Health Benefits

The Yerba mate herb has proven to have numerous health benefits.

Yerba Mate has many health benefits

Yerba mate, scientifically known as Ilex paraguariensis, is a species of holly native to South America. This includes countries like Argentina, Paraguay, Uruguay, and Brazil. Here's an overview of its characteristics, traditional uses, potential health benefits, and relevant scientific research.

Spirulina Aids Weight Loss, Insulin Sensitivity, Immunity

Spirulina platensis, a form of algae with tremendous nutritional benefits, has now been found to reduce appetite, stimulate weight loss, increase insulin sensitivity and boost the immune system.

Avocados for Reducing Cancer Risk

Science is now confirming that avocado fights cancer and free radicals. Avocados are serious antioxidants. This in addition to the incredible array of health properties of the humble avocado.

Easy Weight Loss Strategy: Eat More Fiber

Looking for an easy and natural way to lose weight? A number of recent studies have proven a very simple strategy for almost guaranteed weight loss: Eating more dietary fiber or supplementing with dietary fiber.

Let’s take a quick look at the research and how much fiber is necessary for weight loss. Then we'll discuss where to get your fiber and which types do what.

Studies: Plant-based Low Carb Diet Aids Weight Loss, Cholesterol

University researchers have found that a low-carb plant-based diet helps lose weight and reduce bad cholesterol, including LDL-c and triglycerides.

Plant-based low carbs increase weight loss efforts

Food Colors affect Weight Loss, Heart Health

Yes, we know that colored fruits and vegetables are healthier. A bunch of studies have illustrated the effects of the different pigments that make up our food colors: Pigments such as carotenoids and anthocyanins produce different colors in our foods.

But you probably figured that losing weight or our cholesterol levels had little to do with the colors of the foods we eat.

Think again. 

Plant-based Diets Help Quickly Reduce Weight and Cholesterol

Plant-based diet helps lose weight, scientists say.

Plant Fats Reduce Weight and Heart Disease

Plant-based monounsaturated and ALA oils reduce hypertension and heart disease according to studies.

Two recent studies have shown that diets that are high in plant-based omega-3s and monounsaturated fats lead to significant reductions of heart disease, metabolic syndrome and obesity.

Orange Juice Helps Keep the Weight Down

Oranges can seriously help you lose weight according to studies.

Pectin for Balancing Blood Sugar

Scientists have determined that pectin, a natural fiber substance contained in a number of fruits and vegetables, helps balance our blood sugar levels.