Sambucus nigra is a species complex of flowering plants in the family Adoxaceae native to most of Europe and North America. Common names include elder, elderberry, black elder, European elder,  European elderberry, and European black elderberry. It grows in a variety of conditions including both wet and dry fertile soils, primarily in sunny locations. Elder is cited as a poisonous plant for mammals, and as a weed in certain habitats. The plant is a very common feature of hedgerows and scrubland in ...

sambucus nigra

Why-Use-Herbs-for-Better-Digestion-and-Absorption

Why Use Herbs for Better Digestion and Absorption

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Long before we had drugs at our fingertips in the pharmacy, people all over the world relied on plants to treat some of their ailments, including digestive disorders.

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Today, many of these same botanical drugs remain widespread for use in common symptoms of digestive problems. Bouts of nausea, vomiting, heartburn, dyspepsia, bloating, belching, flatulence or acute diarrhea, when occasionally or mild, can all be treated alone and with good effect.

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More serious or persistent digestive disorders, such as intestinal infections, chronic diarrhea, chronic acid reflux, inflammatory bowel disease (e.g., Crohn's disease and ulcerative colitis), or peptic ulcers, among others, should be discussed with a qualified specialist. Although these digestive problems can also be treated with herbs, the results can be much more variable, and medical judgment is paramount and most important for a successful outcome.

Botanical-nervous-relaxants

Botanical nervous relaxants

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For a healthy digestive function, our bodies need to be in a relaxed state. When we are in a state of anxiety and stress, the "fight or flight" response is triggered. Then digestion always remains in the background to dealing with stress or stressor. When eating in this state, it is common to develop digestive disorders, be it diarrhea, constipation, or very severe abdominal pain.&nbsp;

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For those whose digestion is easily disturbed by an emotional disorder, botanical nerve relaxants can have a pronounced positive effect on the nervous system, which is naturally followed by relief in the digestive system. They do this by reducing the stress response an adaptive triggering of the sympathetic nervous system, accompanied by simultaneous shutdown of any other bodily function that is not needed in emergencies for survival. Essentially, these herbs help heal our nervous stomachs by making us calmer.&nbsp;

Six-herbs-for-better-digestion-and-absorption

Six herbs for better digestion and absorption

Mint-(Mentha-x-piperita-and-Mentha-spp.)-for-digestion

Mint (Mentha x piperita and Mentha spp.) for digestion

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The use of peppermint essential oil as a digestive aid probably dates back to ancient Greece. A few thousand years later, there is already a set of scientific studies that support its use, especially in the form of enteric coated peppermint oil capsules, for symptomatic relief of irritable bowel syndrome. &nbsp;<a href="https://onlinelibrary.wiley.com/doi/10.1111/apt.14519" target="_blank" data-ref="Just a moment..." rel="noopener">[ref. 1]</a>&nbsp;

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The enteric coating of the capsule allows peppermint oil to pass undigested through the more acidic upper areas of the gastrointestinal tract to the lower intestine, where, as reported in the British Medical Journal more than 30 years ago, it has the effect of a mild smooth-muscle relaxant that serves to soothe digestive spasm, inhibits gastrointestinal contraction, relieves gas, and reduces pain and discomfort. &nbsp;<a href="http://www.ephysician.ir/index.php/browse-issues/2016/9/480-3024" target="_blank" data-ref="A systematic review study of therapeutic effects of Matricaria recuitta chamomile (chamomile)" rel="noopener">[ref. 2]</a>&nbsp;

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You can also use mint in other ways. It is not necessary to suffer from a digestive disorder to enjoy mint, at least in the form of peppermint tea. No adverse effects have been reported from mint tea and it may be the most widely consumed herbal infusion with one ingredient. Even the most delicate stomach will be grateful for a cup of peppermint tea after dinner, thanks to its delicate aroma, taste and all the beneficial effects on digestion.

Chamomile-(Matricaria-recutita,-M.-chamomilla,-Chamomilla-recutita)

Chamomile (Matricaria recutita, M. chamomilla, Chamomilla recutita)

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Chamomile is a plant nerve relaxant that is popular for use in digestive symptoms, used alone or in combination, such as herbal infusion, tincture or homeopathic.&nbsp;

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Chamomile has traditionally been prescribed in the treatment of both acute and chronic stomach distress, such as inflammation and spasms of the digestive organs. Although human research is limited, there are studies of dried chamomile flower extracts demonstrating antispasmodic and anxiolytic (anti-anxiety) effects. Along with the antimicrobial and anti-inflammatory properties of chamomile, these actions may explain its overall calming effect on digestion.&nbsp;

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Numerous chemical compounds, including apigenin, have been isolated from chamomile flowers. The pharmacological effects of this phenolic flavonoid are not fully understood, but it has been noted that apigenin has an affinity for GABA receptors in the brain where it can exert a natural inhibitory effect on the central nervous system.&nbsp;

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Generally recognized as safe and well tolerated, chamomile may, however, cause rare allergic symptoms in those who are sensitive to plants in the families Asteraceae, Umbelliferae, Amaryllidaceae.

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Melissa-officinalis

Melissa officinalis

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Often formulated in combination products, lemon balm, rosemary, and valerian as the next three herbs are good nerve relaxants that can help eliminate digestive cramps, relieve excess gas, soothe malaise, and reduce pain. There is somewhat limited clinical evidence to support their use, but based on observations and available research, these herbs are generally well tolerated and can be taken orally to help reduce symptoms of gastrointestinal disorders.&nbsp;

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Lemon balm, also known as melissa, is another member of the mint family, used internationally for centuries to relieve gas, cramps and dyspepsia, as well as to increase tranquility.&nbsp;&nbsp;

Rosmarinus-officinalis

Rosmarinus officinalis

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Rosemary is known for its antispasmodic effects. Studies of the active ingredients of medicinal plants often show biochemical similarities between different species. Rosemary and lemon balm, for example, share a polyphenolic compound known as rosmarinic acid, which contributes to their beneficial effects.

Valerian-officinalis

Valerian officinalis

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Valerian is better known for its effects on anxiety and nervous sleep disorders and is often formulated with other herbs such as hops or lemon balm for use as a mild sedative. Historically, valerian has also been used for gastrointestinal problems, such as intestinal cramps and flatulence. 4

Fennel-(Foeniculum-vulgare)

Fennel (Foeniculum vulgare) 

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Fennel, also called kopret, field dill, wild dill, pharmacy dill, fennel, false fenugreek, originates from traditional Ayurveda, Middle Eastern and Mediterranean medicine. Preparations from wild fennel leaves and seeds have been noticed as an aid in preventing and relieving the formation of gas and reducing bloating, heartburn and constipation.&nbsp;

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It is also believed that fennel promotes the secretion of digestive enzymes and stimulates appetite. Dill is generally considered safe, although it can rarely cause an allergic reaction. It is not recommended to use it during pregnancy. &nbsp;<a href="https://peerj.com/articles/10308/" target="_blank" data-ref="Effects of dietary fennel (Foeniculum vulgare Mill.) seed powder supplementation on growth performance, nutrient digestibility, small intestinal morphology, and carcass traits of broilers" rel="noopener">[ref. 3]</a>&nbsp;

Swedish-bitter---a-well-known-remedy-for-better-digestion

Swedish bitter - a well-known remedy for better digestion

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There are many different formulations, passed down over the centuries by elders familiar with the local flora. Swedish bitter, probably the most famous here in the Western world, originated in Europe in the 16th century, where it was used for a number of gastrointestinal symptoms, including stomach cramps. It is believed that one "original" recipe was tincture of aloe (Aloe vera), myrrh (Commiphora myrrha, Commiphora molmol), saffron, senna leaves (Cassia), camphor, angelica root (Angelica), rhubarb root (Rheum rhabarbarum) and other ingredients, in a mixture of several different spirits. Nowadays, there are a number of different preparations called "Swedish bitterness" that contain more diverse combinations of herbs from around the world.

Types-of-herbal-products

Types of herbal products 

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Since we encounter different concepts, it is important to clarify what is the difference between tea, herbal infusion, decoction and tincture. These are the different methods we use to prepare the essential oils and additional active ingredients found in medicinal plants.

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<ul><li style="font-weight: 400;" aria-level="1">Infusion - similar to a decoction, but generally more powerful, with plant materials being allowed to soak in oil or boiling water for a while.</li><li style="font-weight: 400;" aria-level="1">Tincture — an extract prepared by placing herbs or other plant material in a jar of ethanol or another form of alcohol, letting it stand for several weeks or more, periodically shaking, then strained. Sometimes vinegar or glycerin is used instead of alcohol.</li><li style="font-weight: 400;" aria-level="1">Herbal infusion — herbal "tea" brewed in water from any plant material other than the real tea plant (Camellia sinensis)</li><li style="font-weight: 400;" aria-level="1">Decoction — prepared by boiling ground or creased vegetable materials in water, then strained the result.</li></ul>

These are just a few of the many herbs with a long tradition of use in digestive disorders. Look for these herbs at your health food store or groceries, if you have a garden you can grow them there or buy them from the market. Keep in mind that herbs work differently for each person, and not only are they important for good digestion. It is most important to establish what is causing stomach disorders and symptoms in order to eliminate the causes of the problem. And as always, before using herbs for a digestive condition that plagues you, consult a qualified herbalist, naturopath, or other medical person at your discretion.

6 great herbs for better digestion and absorption of nutrients

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Бетина Цветкова

What-is-saffron?

What is saffron?

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It is known that saffron is offered in "threads" or stigmas, which are actually the stamens of a flower &ndash; crocus Crocus sativus &ndash; that thrives in the hot climatic conditions of the Mediterranean, North Africa and the Middle East. 1

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It is not the rarity of the flowers themselves that makes saffron so expensive, but their short range for flowering, low yield and the cost of human labor needed to collect the gentle reproductive parts. Here we are talking about hard work with tweezers, and not about magic machines for extracting stamens.

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Like many of the most complexly flavored food products in the world - chartreuse, truffles, etc. - the exact taste of saffron is difficult to describe. It tastes like saffron that can't be compared to any other. You can say its taste is smokey, intoxicating or bright, slightly bitter or semi-sweet, but for this purpose you must first try it.

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Despite all this complexity, however, saffron goes remarkably well with a wide variety of other foods, from rice and pasta to vegetables to meat (and even dessert).

What-are-the-benefits-of-saffron?

What are the benefits of saffron? 

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Antidepressant-action

Antidepressant action 

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Enough evidence has been accumulated to make sure that saffron has remarkable antidepressant effects superior to placebo. Some studies have tested saffron against reference drugs, such as selective serotonin reabsorption inhibitors, and found that the effects were comparable, although saffron still has less evidence and less real-world experience than many drugs.&nbsp;

Antistress-action

Antistress action  

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In addition, saffron appears to have an anti-stress effect, although the evidence for this is still insufficient and more research is needed in specific anxiety disorders. Some preliminary research suggests it may help relieve symptoms of premenstrual syndrome (PMS), menopause, various inflammatory conditions, and improved sleep, but much more research is needed to be sure of its efficacy for these purposes.

Powerful-antioxidant

Powerful antioxidant 

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Saffron contains an impressive variety of plant compounds. They act as antioxidants molecules that protect your cells from free radicals and oxidative stress. The remarkable antioxidants in saffron include:

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<ul><li style="font-weight: 400;" aria-level="1">Crocin</li><li style="font-weight: 400;" aria-level="1">Crocetin</li><li style="font-weight: 400;" aria-level="1">Safranal</li><li style="font-weight: 400;" aria-level="1">Kaempferol</li></ul>Crocin and crocetin are carotenoid pigments responsible for the red color of saffron. Both compounds can provide the following benefits:

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<ul><li style="font-weight: 400;" aria-level="1">Have antidepressant properties</li><li style="font-weight: 400;" aria-level="1">Protects brain cells from progressive damage</li><li style="font-weight: 400;" aria-level="1">Control inflammation</li><li style="font-weight: 400;" aria-level="1">Reduces appetite</li><li style="font-weight: 400;" aria-level="1">Aids in weight &nbsp;loss <a href="https://pubmed.ncbi.nlm.nih.gov/26468457/" target="_blank" data-ref="The effects of Crocus sativus (saffron) and its constituents on nervous system: A review - PubMed" rel="noopener">[ref. 1]</a>&nbsp;</li></ul>Safranal gives saffron its distinctive taste and aroma. Research has shown that it can help improve mood, memory, and learning ability, as well as protect brain&nbsp; cells from damage. 3

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Finally, kaempferol is found in the petals of saffron. This compound has been linked to health benefits, such as reduced inflammation, anti-cancer properties, and antidepressant activity. 4

Saffron can help you improve your mood and overcome anxiety. In a review of 5 studies, saffron supplements were significantly more effective than placebo at treating symptoms of mild to moderate depression. 6 Still, larger studies on people with more participants are needed before experts can recommend saffron as a treatment for depression.

Anticancer-action

Anticancer action

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Saffron is high in antioxidants that help neutralize harmful free radicals. Free radical damage has been linked to chronic diseases, including the development of cancer.

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In in vitro studies, saffron and its compounds have been shown to selectively kill colon cancer cells or inhibit their growth, leaving healthy cells unharmed. 6 This effect also applies to cancers of the skin, bone marrow, prostate, lung, breast, cervix, and several other types of cancer cells. 7

Aphrodisiac

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Aphrodisiacs are foods or supplements that help boost your libido. Studies have shown that saffron may have aphrodisiac properties especially in people taking antidepressants.&nbsp;

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For example, taking 30 mg. Saffron daily for 4 weeks significantly improved erectile function compared to placebo in men with erectile dysfunction associated with antidepressants. 8

Control-of-appetite-and-weight-loss

Control of appetite and weight loss 

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There are several studies according to which saffron can help curb appetite. In one 8-week study, women taking saffron supplements felt significantly fuller, ate less often, and lost significantly more weight than the women in the placebo group.

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In another 8-week study, taking a saffron extract supplement helped significantly reduce appetite, body mass index, waist circumference, and total adipose tissue. 9

Relieving-PMS-symptoms

Relieving PMS symptoms 

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Premenstrual syndrome (PMS) is a term that describes physical, emotional, and psychological symptoms occurring before the menstrual cycle begins.&nbsp;

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Studies have shown that saffron can help treat PMS symptoms. In women aged 20-45 years, taking 30 mg. Saffron daily was more effective than placebo at treating PMS symptoms such as irritability, headaches, appetite, and pain syndrome. 10

Prevention-of-heart-disease

Prevention of heart disease 

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Animal studies and in vitro tests have shown that saffron's antioxidant properties can lower blood cholesterol and prevent blockage of blood vessels and arteries.&nbsp;

Lowering-blood-sugar-levels

Lowering blood sugar levels 

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Saffron can lower blood sugar levels and increase insulin sensitivity, as shown in vitro studies in mice with diabetes.&nbsp;

How-can-you-use-saffron?

How can you use saffron? 

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Saffron is often used in dishes with rice, paella and risotto, as well as in Indian curry and Iranian stews. It is also used to flavor some cheeses and liqueurs. Let's take a look at some of the possibilities.

Culinary-uses

Culinary uses 

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Saffron is most often used in cooking as a flavor enhancer or colorant. When used for cooking, the spice releases essential oils that emit a floral aroma and give a unique bitterness. This combination creates a distinctive taste that can not be reproduced by any other spice. A small pinch of spice added to a dish can help a lot in terms of taste. Due to its strong taste, it is often used sparingly.

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Paella is a Spanish dish traditionally made with rice, beans, meat and seafood, flavored with saffron. Another famous dish that uses the spice is risotto alla Milanese, an Italian rice dish made with broth and flavored with parmesan and white wine. The bouillabaisse seafood soup from Marseille also traditionally includes saffron as one of its main ingredients.

Medical-uses

Medical uses 

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Historically, saffron has been used for medicinal purposes since ancient Roman times, when it was prescribed as an antispasmodic medicine for menstrual pain by Pliny the Elder.

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Today, some studies show that consuming small amounts of saffron (between 0.5 5 grams per day) can help reduce symptoms associated with premenstrual syndrome, such as bloating and cramping. Although there is not enough scientific evidence to support these claims, it is worth noting that traditional medicine has relied on saffron for these purposes for centuries.

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Saffron's supposed properties don't stop there &mdash; the spice is also thought to act as an antidepressant. One study showed that taking 30 mg. Safranal daily significantly improved symptoms associated with mild to moderate depression after 6 weeks compared to placebo.

How-to-store-saffron?

How to store saffron? 

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Since the spice is so expensive, it is important to store it properly.

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<ol><li style="font-weight: 400;" aria-level="1">To store saffron, place it in an airtight container and store it in a cool, dry place.</li><li style="font-weight: 400;" aria-level="1">The spice will stay fresh for up to six months if stored properly.</li></ol>

Saffron is a unique spice that has been used for centuries in both culinary and traditional medicine. It is made from the stigmas of the purple flower called Crocus sativus, which blooms for only a few weeks each year. Saffron is native to Southwest Asia and the majority of the global supply comes from Iran, and its remarkable benefits are assured by both various studies and folk medicine. In some of these areas, however, more research is needed to show its efficacy and reveal the potential of saffron for various health problems.

11 Remarkable Health Benefits of Saffron

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8-great-herbal-alternatives-to-coffee-with-a-tonic-effect

8 great herbal alternatives to coffee with a tonic effect

Chicory-coffee

Chicory coffee

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Chicory root (Cichorium intybus) is derived from a plant with bright blue flowers, which belongs to the dandelion family. Used for centuries in culinary and traditional medicine, usually to prepare an alternative to coffee.

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Just like coffee beans, chicory root can be roasted, ground and boiled to make a delicious hot drink. It has a very similar taste, but does not contain caffeine. It is also a rich source of inulin. This soluble fiber can aid digestion and keep the gut healthy by promoting the growth of beneficial bacteria especially bifidobacteria and lactobacilli.

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In addition, chicory root can stimulate the liver to produce more bile, which is useful for fat digestion. &nbsp;<a href="https://www.mdpi.com/2072-6643/14/5/957" target="_blank" data-ref="Chicory: Understanding the Effects and Effectors of This Functional Food" rel="noopener">[ref. 1]</a>&nbsp;

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Chicory root can be found commercially pre-ground and baked, so it's easy to prepare. Just boil it like in a filter coffee machine, French press or espresso machine. Use 2 tablespoons for every 180 ml. water or adjust this ratio according to your preferences.

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Keep in mind that chicory root may cause digestive disorders in some people. Although inulin is great for your health, it can have side effects, such as bloating and gas.

Matcha-tea

Matcha tea

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Matcha is a type of green tea prepared by steaming, drying and grinding the leaves of the Camellia sinensis plant into a fine powder. Thanks to matcha, you get a highly concentrated source of antioxidants – in particular, epigallocatechin gallate (EGCG).

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Due to its unique chemical composition and valuable taste, which distinguishes it from other tea drinks, matcha tea is considered the highest quality tea. Its health properties are due to the high content of antioxidant and anti-inflammatory substances. Studies confirming the high antioxidant potential of tea drinks claim that it derives from the significant content of catechins, a type of phenolic compound with beneficial effects on human health. &nbsp;<a href="https://www.mdpi.com/1420-3049/26/1/85" target="_blank" data-ref="Health Benefits and Chemical Composition of Matcha Green Tea: A Review" rel="noopener">[ref. 1]</a>&nbsp;

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Here's how you can try making matcha tea:

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<ol><li>Sift 1–2 teaspoons of matcha powder into a ceramic bowl using a fine mesh strainer.</li><li>Add hot but not boiling water — the water temperature should be about 71–77°C.</li><li>Stir slowly until the powder dissolves, then stir a little more with a bamboo stirrer or a simple spoon.</li><li>The tea is ready after a light foam is formed. You can also try adding 1 cup of steamed warm milk or a non-dairy alternative for a creamy latte with matcha tea.</li></ol>

Golden-milk

Golden milk

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Golden milk is a great decaffeinated coffee substitute. This hot drink includes invigorating spices such as ginger (Zingiber officinale), cinnamon (Cinnamomum verum), turmeric&nbsp; (Curcuma) and black pepper (Piper nigrum). Other common ingredients include cardamomum, vanilla (Vanilla&nbsp; planifolia) and honey.

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You can prepare golden milk in about 5 minutes. Here's how:

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<ol><li>In a saucepan, mix 1 cup of milk or its alternative with 1/2 teaspoon ground turmeric, 1/4 teaspoon cinnamon, 1/8 teaspoon ground ginger and a pinch of pepper. If desired, add honey to taste.</li><li>Heat the mixture over low to medium heat, stirring often so that it does not burn.</li><li>Once heated, pour the drink into a glass and enjoy the refreshing taste.</li></ol>

Coffee is a favorite drink of millions of people around the world, but there are alternatives that are lower or without caffeine. We have presented you eight different drinks that can worthily replace coffee sometimes, providing useful substances such as antioxidants and polyphenols. In addition, these herbal natural alternatives have a rather tonic and refreshing effect, while coffee can dehydrate the body and have the opposite effect.&nbsp;