Rooibos tea, nutrition, health

5 Reasons You Should Be Drinking Roobios Tea

As published on Zhou Nutrition

Rooibos tea is beginning to gain popularity and for good reason. It is a from a shrub native to South Africa and is loaded with nutrients and antioxidants.

Additionally, rooibos is high in mineral content which can aid in metabolic processes and maintaining a healthy nervous and immune system. Rooibos has been shown over and over to provide healing benefits to many ailments.

We all know that green tea is amazing, but did you know that Rooibos actually contains 50% more antioxidants than green tea?

Here are some of the beneficial nutrients this tea has to offer:

Iron– needed for oxygen transport, muscle function and energy production

Calcium-needed for bone health, blood clotting and muscle contraction

Potassium– needed for energy metabolism and heart health

Copper– needed for hormone and neurotransmitter metabolism and antioxidant protection

Manganese-needed for carbohydrate and protein metabolism as well as bone production

Zinc-needed for more than 200 enzyme functions in the body including immune and cell protection

Magnesium– needed for heart, muscle bone and nervous system health

Quercetin-potent antioxidant and anti-inflammatory

 

Take a look at a few ailments Rooibos has been shown to improve:

1. Infant Health

Rooibos has been shown to be very soothing to the colicky baby. While the exact mechanism of why this is so soothing for a baby’s tummy troubles, the anti-inflammatory properties are thought to be the reason.

2. Cardiovascular Health

Due to the Quercetin (which is a powerful anti-inflammatory), Rooibos has been shown to lower LDL cholesterol (the bad stuff) while raising HDL (the good stuff). It has also been shown to lower blood pressure and increase overall cardiovascular health.

3. Improvements and Possibly Aid in Prevention of Diabetes

Studies with Rooibos tea have shown promise in having “significant therapeutic potential” with diabetes.

4. Prevents Against Some Cancers

Due to the high antioxidant properties of Rooibos tea, studies have shown a link between the anti-mutagenic (anti-cancer) effects of this tea and growth of some types of cancer cells.

5. Restful Sleep

Rooibos is completely caffeine free! Because of this and it’s high mineral content, it can help create calm and relaxation, helping you to sleep better.

 

Remember to always speak with your healthcare provider prior to taking any herbal supplements if under treatment for any condition. Rooibos, though very safe in most individuals, has been shown to interfere with some chemotherapy/cancer treatments.

 

 

References:
• Son, MJ, et.al, Aspalathin improves hyperglycemia and glucose intolerance in obese diabetic ob/ob mice., Eur J Nutr. 2013 Sep;52(6):1607-19
• Waisundara VY, Hoon, LY., Free radical scavenging ability of Aspalathus linearis in two in vitro models of diabetes and cancer., J Tradit Complement Med. 2015 Jan 20;5(3):174-8
• Shaik, YB, et.al, Role of quercetin (a natural herbal compound) in allergy and inflammation, J Biol Regul Homeost Agents. 2006 Jul-Dec;20(3-4):47-52.
• Sissing, L, et.al, Modulating effects of rooibos and honeybush herbal teas on the development of esophageal papillomas in rats, Nutr Cancer. 2011;63(4):600-10

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5 Reasons Why Chia Seeds Are An Amazing Superfood

Chia seeds are tiny black seeds from the plant Salvia Hispanica which is native to South America.

As published on Zhou Nutrition website.

“Chia” means strength and has long been known for its energy producing qualities. Historically, the Mayan and Aztec cultures used chia seeds for energy and endurance during long distance running or even while fighting battles.

Recent research is finding even more amazing benefits to this superfood. They are extremely nutrient dense and a 2 Tablespoon serving contains:

  • Dietary fiber (11g – 42% recommended daily value)
  • Protein (4.4g – 9% RDV)
  • Omega-3 fatty acids (5 grams)
  • Omega-6 fatty acids (1.6 grams)
  • Calcium (77 mg – 18% RDV)
  • Phosphorus (265 mg – 30% RDV)
  • Magnesium (24% RDV)
  • Manganese (up to 50% RDV)
  • Zinc (1.0 mg – 7% RDV)

All of these nutrients and in only 130 calories!

Some Health Benefits Which Have Been Seen With Chia Seeds Are:

High in Antioxidants

Antioxidants fight free radicals in the body, which contribute to premature aging and diseases such as cancer. In fact, studies have shown the antioxidant levels in chia seeds fight up to 70% of free radical damage.

Weight Loss

Chia seeds can aid in weight loss with help from the high fiber and protein found in them. They can absorb up to 10X their own weight in water, which will aid in digestion and keep you feeling fuller longer. This can also help with reducing sugar cravings. Additionally, chia seeds rank as one of the top plant food sources for protein, which helps in balancing blood sugar levels, burning fat, and building lean muscle.

High in Omega 3 Fatty Acids

Chia seeds are high in ALA (Alpha Linolenic Acid), which is a form of Omega 3 fatty acids. This particular fatty acid has been shown to prevent and decrease tumor growth in specific cancers, such as breast and cervical.

Lower Risk of Heart Disease and Type 2 Diabetes

The nutrient density of chia seeds fight inflammation in the body and assist in reversing oxidative stress. This along with the high levels of omega 3’s protect the heart by reducing risk of atherosclerosis, high blood pressure and bad cholesterol.

Additionally, these same factors, reduce the risk of developing metabolic disorders like dyslipidemia (excessive fat in the blood) and insulin resistance. These are two primary factors in developing Type 2 Diabetes.

Stronger Bones

Due to the high levels of calcium, magnesium and phosphorus, chia seeds are an excellent super food to help boost strong, healthy bones.

My Favorite Quick and Easy Chia Seed Recipe

  • 1 cup Almond Milk
  • ¼ cup Chia Seed
  • 1 tsp pure vanilla extract
  • 3 Tablespoons honey or maple syrup (or to taste)
  • 1 pint strawberries chopped and hulled
  • Sprinkle of cinnamon (optional)

Whisk the first four ingredients together in a bowl and let chill in refrigerator overnight. In the morning add chopped strawberries. Sprinkle with cinnamon if desired. Enjoy!

References:
Chicco, AG, et. al, Dietary chia seed (Salvia hispanica L.) rich in alpha-linolenic acid improves adiposity and normalises hypertriacylglycerolaemia and insulin resistance in dyslipaemic rats, Br J Nutr. 2009 Jan;101(1):41-50
Deshpande, R. et.al, Alpha-linolenic acid regulates the growth of breast and cervical cancer cell lines through regulation of NO release and induction of lipid peroxidation, Journal of Molecular Biology
Martinez-Cruz, O, et. al, Phytochemical profile and nutraceutical potential of chia seeds (Salvia hispanica L.) by ultra high performance liquid chromatography., J Chromatogr A. 2014 Jun 13;1346:43-8

 

 

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