Morning coffee with a twist

Cocoa is thought to have first been used by the Maya civilization of Central America. It was introduced to Europe by Spanish conquerors in the 16th century and quickly became popular as a health-promoting medicine.

Today, cocoa is most famous for its role in chocolate production. However, modern research has revealed that it does indeed contain important compounds that can benefit your health.

Here are 11 health and nutrition benefits of cocoa powder:

1. Rich in Polyphenols That Provide Several Health Benefits
2. May Reduce High Blood Pressure by Improving Nitric Oxide Levels
3. May Lower Your Risk of Heart Attack and Stroke
4. Polyphenols Improve Blood Flow to Your Brain and Brain Function
5. May Improve Mood and Symptoms of Depression by Various Means
6. Flavanols May Improve Symptoms of Type 2 Diabetes
7. May Aid Weight Control in Many Surprising Ways
8. May Have Cancer-Protective Properties
9. Theobromine and Theophylline Contents May Help People With Asthma
10. Antibacterial and Immune-Stimulating Properties May Benefit Your Teeth and Skin
11. Easy to Include in Your Diet

by Elise Mandl, BSc, Msc, APD

Maca is a plant that some populations in Peru have used for thousands of years as a food and medicine [1].

In fact, Andean people have cultivated maca for more than 2,000 years. It’s one of the few edible plants that can survive the harsh weather conditions above 4,000 meters (13,123 feet) in the Peruvian Andes [2].

Traditionally, the Andean people used maca as a food, consuming it in a fermented drink or porridge. Additionally, the Andean people used maca as a natural medicine to treat various health conditions, such as respiratory conditions and rheumatic disease [3].

The demand for maca products has grown in recent years, likely because of claims that the plant can promote libido and fertility.

These are the 4 potential benefits of the Peruvian ginseng:

1. May increase libido
2. May improve certain aspects of fertility in males
3. May help relieve symptoms of menopause
4. May improve mood and energy

by Jillian Kubala, MS, RD and Hrefna Palsdottir, MS – Medically reviewed by Amy Richter, RD, Nutrition

Rhodiola is an herb that grows in the cold, mountainous regions of Europe and Asia. Its roots are considered adaptogens, meaning they help your body adapt to stress when consumed.

Rhodiola is also known as arctic root or golden root. Its scientific name is Rhodiola rosea. Its root contains more than 140 active ingredients, with the two most potent being rosavin and salidroside [1].

People in Siberia and Scandinavian countries have used rhodiola for centuries to treat:

• anxiety
• fatigue
• depression

Today, it’s widely used as a dietary supplement for its many health benefits.

Here are 7 science-based health benefits of Rhodiola rosea:

1. May help decrease stress
2. May help with fatigue
3. Could help reduce symptoms of depression
4. May improve brain function
5. May improve exercise performance
6. May help manage diabetes
7. May have anticancer properties

by Gavin Van De Walle, MS, RD and Karen Lamoreux – Medically reviewed by Jillian Kubala, MS, RD, Nutrition

The spice known as turmeric may be the most effective nutritional supplement in existence.

Many high-quality studies show that turmeric has major benefits for your body and brain. Many of these benefits come from its main active ingredient, curcumin.

It has been used in India for thousands of years as both a spice and medicinal herb. Recently, science has started to back up traditional claims that turmeric contains compounds with medicinal properties [1].

Read on to learn what the science says about turmeric and curcumin as well as their benefits:

1. Turmeric contains bioactive compounds with medicinal properties. 
2. It helps to consume it with black pepper, which contains piperine. Piperine is a natural substance that enhances the absorption of curcumin by 2,000% [2].
3. Curcumin is a natural anti-inflammatory compound.
4. Turmeric can increase the antioxidant capacity of the body.
5. Curcumin can boost brain-derived neurotrophic factor.
6. Curcumin may lower your risk of heart disease.
7. Turmeric may help prevent cancer.
8. Curcumin may be useful in treating Alzheimer’s disease.
9. Arthritis patients respond well to curcumin supplements.
10. Curcumin has benefits against depression.
11. Curcumin may help delay aging and fight age-related chronic diseases.

by Kris Gunnars, BSc – Medically reviewed by Kathy W. Warwick, R.D., CDE, Nutrition

Eastern medicine makes use of many different plants and fungi. Interestingly, the reishi mushroom is particularly popular.

It has a variety of potential health benefits, including boosting the immune system and fighting cancer.

Below are 3 scientifically studied benefits of the reishi mushroom:

1. Boost the Immune System.
2. Anti-Cancer Properties.
3. Could Fight Fatigue and Depression.

by Grant Tinsley, Ph.D., CSCS,*D, CISSN

Matcha has skyrocketed in popularity lately, with matcha shots, lattes, teas, and even desserts appearing everywhere from health stores to coffee shops.

Like green tea, matcha comes from the Camellia sinensis plant. However, it’s grown differently and has a unique nutrient profile.

Farmers grow matcha by covering their tea plants 20–30 days before harvest to avoid direct sunlight. This increases chlorophyll production, boosts the amino acid content, and gives the plant a darker green hue.

Once the tea leaves are harvested, the stems and veins are removed and the leaves are ground up into a fine powder known as matcha.

Matcha contains the nutrients from the entire tea leaf, which results in a greater amount of caffeine and antioxidants than typically found in green tea.

Studies of matcha and its components have unearthed a variety of benefits, showing that it can help protect the liver, promote heart health, and even aid in weight loss.

Here are 7 health benefits of matcha tea, all based on science:

1. High in antioxidants.
2. May help protect the liver.
3. Boosts brain function.
4. May help prevent cancer.
5. May promote heart health.
6. Helps you lose weight.
7. Matcha Latte is very easy to prepare.

by Rachael Link, MS, RD – Medically reviewed by Atli Arnarson BSc, PhD

Pomegranates are round, red fruits. They feature a white inner flesh that’s densely packed with crunchy, juicy edible seeds called arils.

They may be best known for the vibrantly colored juice they’re often used in, but these unique fruits have a lot more to offer.

1. Packed with nutrients.
2. Rich in antioxidants.
3. May help keep inflammation at bay.
4. May have anticancer properties.
5. May offer heart health benefits.
6. Support urinary health.
7. May have antimicrobial properties.
8. May improve exercise endurance.
9. Good for your brain.
10. Supports digestive health.

by Lauren Panoff, MPH, RD – Medically reviewed by Alissa Palladino, MS, RDN, LD, CPT, Nutrition, Personal Training

Ginger is a flowering plant that originated in Southeast Asia. It’s among the healthiest (and most delicious) spices on the planet.

Here are 11 health benefits of ginger that are supported by scientific research:

1. Contains gingerol, which has powerful medicinal properties.
2. Can treat many forms of nausea, especially morning sickness.
3. May help with weight loss.
4. Can help with osteoarthritis.
5. May drastically lower blood sugars and improve heart disease risk factors.
6. Can help treat chronic indigestion.
7. May significantly reduce menstrual pain.
8. May help lower cholesterol levels.
9. Contains a substance that may help prevent cancer.
10. May improve brain function and protect against Alzheimer’s disease.
11. Can help fight infections.

Ginger is loaded with nutrients and bioactive compounds that have powerful benefits for your body and brain. It’s one of the very few superfoods actually worthy of that term.

by Joe Leech, MS – Medically reviewed by Katherine Marengo LDN, R.D., Nutrition

Dragon fruit, also known as pitahaya or strawberry pear, is a tropical fruit known for its vibrant red skin and sweet, seed-speckled pulp.

Its unique look and acclaimed superfood powers have made it popular among foodies and the health-conscious.

Here are 7 health benefits of dragon fruit, all based on evidence:

1. High in Nutrients.
2. May Help Fight Chronic Disease.
3. Loaded With Fiber.
4. Promotes a Healthy Gut.
5. Strengthens Your Immune System.
6. May Boost Low Iron Levels.
7. Good Source of Magnesium.

by Makayla Meixner MS, RDN

Spirulina is among the world’s most popular supplements. It is loaded with various nutrients and antioxidants that may benefit your body and brain.

Here are 10 evidence-based health benefits of spirulina:

1. Spirulina Is Extremely High in Many Nutrients.
2. Powerful Antioxidant and Anti-Inflammatory Properties.
3. Can Lower “Bad” LDL and Triglyceride Levels.
4. Protects “Bad” LDL Cholesterol From Oxidation.
5. May Have Anti-Cancer Properties.
6. May Reduce Blood Pressure.
7. Improves Symptoms of Allergic Rhinitis.
8. May Be Effective Against Anemia.
9. May Improve Muscle Strength and Endurance.
10. May Aid Blood Sugar Control.

by Joe Leech, MS

Coconut milk has recently become very popular. It’s a tasty alternative to cow’s milk that may also provide a number of health benefits.

Coconut milk comes from the white flesh of mature brown coconuts, which are the fruit of the coconut tree. Unlike coconut water, the milk does not occur naturally. Instead, solid coconut flesh is mixed with water to make coconut milk, which is about 50% water. 

By contrast, coconut water is about 94% water. It contains much less fat and far fewer nutrients than coconut milk.

Coconut milk is a tasty, nutritious and versatile food that is widely available. It can also be made easily at home.

It’s full of important nutrients like manganese and copper. Including moderate amounts in your diet may boost your heart health and provide other benefits as well.

Ashwagandha is one of the most important herbs in Ayurveda, which is a traditional form of alternative medicine based on Indian principles of natural healing.

People have used ashwagandha for thousands of years to relieve stress, increase energy levels, and improve concentration [1].

Here are 9 potential benefits of ashwagandha, based on research:

1. May help reduce stress and anxiety.
2. May benefit athletic performance.
3. May reduce symptoms of some mental health conditions.
4. May help boost testosterone and increase fertility in men.
5. May reduce blood sugar levels.
6. May reduce inflammation.
7. May improve brain function, including memory.
8. May help improve sleep.
9. Relatively safe and widely available.

by Jillian Kubala, MS, RD and Franziska Spritzler – Medically reviewed by Kim Chin, RD, Nutrition

Sea buckthorn oil has been used for thousands of years as a natural remedy for various ailments.

It is extracted from the berries, leaves, and seeds of the sea buckthorn plant (Hippophae rhamnoides), which is a small shrub that grows at high altitudes in the northwest Himalayan region. You can apply it to your skin or take it orally [1].

Sometimes referred to as the holy fruit of the Himalayas, it’s a popular remedy in Ayurvedic and traditional Chinese medicines. It’s said to provide health benefits ranging from more radiant hair and skin to a lower risk of cancer and heart disease.

Here are 11 science-backed benefits of sea buckthorn oil:

1. Rich in many nutrients.
2. May protect your skin.
3. May promote heart health.
4. May reduce blood sugar levels.
5. May boost your immune system.
6. May support liver health.
7. May have anticancer effects.
8. May improve digestion
9. May relieve symptoms of menopause.
10. May treat dry eyes.
11. May improve the appearance of hair.

by Alina Petre, MS, RD (NL) – Medically reviewed by Sade Meeks, MS, RD, Nutrition

Ginseng has been used in traditional Chinese medicine for centuries.

There are many types of this herb, but the most popular are American ginseng (Panax quinquefolius) and Asian ginseng (Panax ginseng).

American and Asian ginseng vary in their concentration of active compounds and effects on the body. It is believed that American ginseng works as a relaxing agent, whereas the Asian variety has an invigorating effect [1], [2].

Ginseng contains two significant compounds: ginsenosides and gintonin. These compounds complement one another to provide health benefits [3].

Here are 7 evidence-based health benefits of ginseng:

1. Potent Antioxidant That May Reduce Inflammation.
2. May Benefit Brain Function.
3. Could Improve Erectile Dysfunction.
4. May Boost the Immune System.
5. May Have Potential Benefits Against Cancer.
6. May Fight Tiredness and Increase Energy Levels.
7. Could Lower Blood Sugar.

by Arlene Semeco, MS, RD

Schisandra chinensis (five flavor fruit) is a fruit-bearing vine. It’s purple-red berries are described as having five tastes: sweet, salty, bitter, pungent, and sour. The seeds of the Schisandra berry contain lignans. These are substances which may have beneficial effects on health.

Schisandra isn’t typically used as a food. But it has been used for medicinal purposes throughout Asia and Siberia for generations.

In traditional Chinese medicine, Schisandra is considered beneficial to qi, the life force or energy inherent in all living things. It’s thought to have a positive impact on several meridians, or pathways, in the body, including the heart, lungs, and kidneys.

Schisandra is used for a wide range of health-related issues. There’s some scientific data from animal and human studies that indicate Schisandra may have a positive effect on several conditions and diseases. These include:

• Alzheimer’s disease
• Liver disease
• Menopause
• Depression
• Stress

by Corey Whelan – Medically reviewed by Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC, CHT