Xu Hướng 2/2024 # Benefits Of Riding Bicycles :3 # Top 4 Xem Nhiều

Bạn đang xem bài viết Benefits Of Riding Bicycles :3 được cập nhật mới nhất tháng 2 năm 2024 trên website Nhatngukohi.edu.vn. Hy vọng những thông tin mà chúng tôi đã chia sẻ là hữu ích với bạn. Nếu nội dung hay, ý nghĩa bạn hãy chia sẻ với bạn bè của mình và luôn theo dõi, ủng hộ chúng tôi để cập nhật những thông tin mới nhất.

1- Reduce stress2- Reduce risk of diabetes and high blood pressure3- Increase muscle tones4- Strong heart and big lungs5- See the world through different eyes6- No noise pollution7- Money in your pocket not in fuel tank8- Avoid traffic jams9- Shape your body10 – Park everywhere

Bicycles have been around for a very long time. In fact, bicycles have been around for so long that it is a very common tradition, especially in Vietnam, that one of the first skills that a young child is taught along with his or her ABCs is how to ride a bicycle. As we get older, most people often lose interest in cycling. The thought of riding a bike becomes mere nostalgia of times when we were younger. However, if you stop to think about it, there are many benefits to riding a bicycle.

The health benefits of riding a bicycle are tremendous. A daily or weekly regular exercise regime is hard to maintain because of the lifestyles that we may have. Not, if we are to travel via bicycle, this can double as exercise. Depending on how fast we go, we may be able to get a great cardio workout. If we cycle uphill and off-road, we may also be able to squeeze in some fitness training and strengthening our leg muscles.

There are also financial benefits to riding bicycles. In this day and age, pas prices are on the rise and they continue to be priced higher and higher seemingly every single week.

Sometimes the price of gas can be so financially taxing to people who are on a budget that they have no other choice but to seek a cheaper alternative. Well, one great alternative is cycling.

Go green by cycling! Because bicycles require no gas, they are eco-friendly. They do not cause pollution to be blown into the air nor do they release harmful toxins that may potentially cause health problems.

All in all, riding bicycles has physical, financial, and eco benefits. These reasons for cycling are great, and the benefits can make us happier and healthier.

Chúng mình cùng bổ sung thêm các lợi ích của việc đi xe đạp với BEC nào :))


Trung tâm Bright Education CentreSố 57, ngõ 295 Bạch Mai, quận Hai Bà Trưng, Hà NộiHotline – Ms Thao – 0987.905.529Website: www.bec.edu.vnEmail: [email protected]

Epsom Salt Health Uses And Benefits

Doctors cite many health benefits from either soaking your feet or taking a bath in Epsom salt, including relieving chronic pain, fighting off the cold and flu, soothing sore or inflamed feet, getting a better night’s sleep, and boosting your body’s levels of magnesium and sulfate.

Epsom salt baths for chronic pain

Pain expert and osteopath, Vicky Vlachonis, defines chronic pain as pain that has lasted longer than three months that’s not from an acute injury. One of the ways she recommends releasing chronic pain is a nightly soak she calls the Salt & Pepper Bath.

Here is her recipe:

Add 2 cups of Epsom salt to your bathwater

Add 3 to 5 drops of aromatherapy black pepper oil (not applied directly on the skin)

Soak for at least 10 minutes

Vlachonis says this bath helps soothe muscles, heal the mind and lead to a deeper sleep.

She also recommends silently meditating in the tub, letting go of negative thoughts and thinking of a loved one. Learn more about her three-step process for releasing chronic pain.

Epsom salt baths for the cold and flu

Dr. Theresa Ramsey, Dr. Margaret Philhower and Lisa Tsakos-Trepanier, a registered nutritionist, recommend Epsom salt baths as a home remedy for the cold and flu. They say that Epsom salt baths can help ease muscle and body aches, help improve sleep for a faster recovery, and even spur a process called vasodilation, which increases white blood cell production to help the body fight illnesses.

Dr. Philhower, a naturopathic doctor who has a private practice in Oregon and writes for chúng tôi recommends the following recipe:

Add 4 cups of Epsom salt to your bathwater to help improve circulation and reduce the length of symptoms

For best results, Dr. Theresa Ramsey, cofounder of the Center for Natural Healing in Arizona, recommends taking an Epsom salt bath as soon as you feel yourself coming down with an illness.

Consult your doctor for serious or persisting conditions, if your temperature tops 104 degrees, or if you have a history of febrile seizure.

Epsom salt foot soaks for sore feet

Podiatrists Dr. Jeffrey Bowman and Dr. Suzanne Levine recommend Epsom salt foot soaks for easing muscle and joint pain, decreasing swelling and inflammation, soothing dry skin, reducing foot odor and helping draw out infections from feet and ingrown toenails.

Dr. Levine, one of America’s top podiatrists, recommends this foot soak recipe:

Add half a cup of Epsom salt to a gallon of lukewarm water

Soak your feet for 15 minutes at the end of the day

Repeat at least three times a week

Dr. Bowman, an award-winning foot doctor, suggests people consult their doctors for serious or persisting conditions, and diabetics check with their physicians before soaking in Epsom salt.

Epsom salt baths for magnesium deficiency

Most Americans do not get enough magnesium from their diets, a problem that causes a range of health risks, according to a 50-year veteran widely considered one of the world’s leading magnesium researchers.

For magnesium deficiency, Dr. Cole recommends the following:

Take magnesium supplements

Eat more magnesium-rich foods, ex. pumpkin seeds, almonds, and dark, leafy vegetables

Soak in Epsom salt baths

Dr. Carolyn Dean, M.D. N.D., a member of the Magnesium for Health Foundation, recommends the following Epsom salt bath recipe for magnesium deficiency:

Add 1 to 2 cups of Epsom salt to your bathwater

Take Epsom salt baths daily

If you suspect you have a magnesium deficiency, Dr. Cole recommends getting lab work done and working with a practitioner to choose a magnesium supplement and the appropriate dosage.

Epsom salt baths for mental wellness

According to acclaimed physicians Dr. Bindiya Gandhi and Dr. Ellen Vora, magnesium supplementation and Epsom salt baths can help relieve stress and anxiety by helping you relax and get a better night’s sleep. Dr. Gandhi says magnesium can even help boost serotonin levels.

In addition to better sleep and reduced stress, Dr. Susan Albers, a nationally recognized psychologist, says that Epsom salt baths can help improve your emotional intelligence, increase mindfulness and help you make better food choices.

Here is her recommended Epsom salt bath recipe:

Add two cups of Epsom salt and half a cup of olive oil to your bathwater

Soak for 15 minutes

Learn more about self-care and burnout from international speaker Taylor Elyse Morrison.

5 Benefits Of Playing Team Sports


he idea of playing team sports is written off by so many. The fear of commitment is reason enough. Time, travel, choosing the sport and finding a team are further obstacles. Instead we prefer to remain independent, attending classes, joining gyms and going for runs in our own time.

This is a shame as team sports can bring so much to our lives, both in terms of fitness and human interaction.

You’ll be surprised at the variety of locations, times and choices of activity on offer in London, all catering for busy people.

Teams aren’t about the ego, but about bringing people together to achieve what is impossible alone. With the huge variety of teams and sports available, try a few out until you find one that suits you.

The benefits of group activities are considerable and should leave you feeling stronger physically and mentally and more empowered to tackle life off the pitch too. These five benefits stand out particularly:

People. Fashion. Power. Delivered weekly.


20 Instagrams for fitness motivation



20 Instagrams for fitness motivation

Fitness on Toast

Yoga Girl

Tracy Anderson

Hannah Bronfman

Amanda Bisk

Ballet Beautiful

Two Bad Bodies

Nicole Winhoffer

Lunges and Lycra

Joe Wicks

Jen Selter

Base Body Babes

Natalie Uhling

Patrick Beach

Lorna Jane Active

My Name is Jessamyn

Marie Purvis

Richard Tidmarsh

Tone It Up

Kayla Itsines

What to look for in a team sport

Convenience is important: 

make it as easy as possible to get to training and matches.

People you want to spend time with. But don’t be shy about stepping out on your own, team sports are a great way to meet people.

Having fun is key, so make sure it’s your kind of fun. Being on the wrong team can sap energy, rather than leave you feeling empowered.

Annie Ross is organising the Circle Line Relay on Sunday November 22. Find out more here. Annie Ross is the founder of chúng tôi Follow her on Twitter@eXerKyourself

Follow us on Twitter @ESLifeandStyle and Facebook

Artichoke Leaf Extract Uses, Benefits, Dosages Side Effects

The artichoke has a long history of use as both a food source and medicine. In the past, the leaf of this plant was used in traditional medicines as a digestive aid, pain reliever, and remedy for urinary stones.

Italian merchants first brought artichoke to the United States in the 1880s. Scientists in France began studying its possible health benefits in the early 1900s. [ 2, 3]

Artichoke leaf extracts are used for stimulating bile flow from the liver and normalizing fatty acid levels in the blood. This supplement is also sometimes used for indigestion, nausea, irritable bowel syndrome (IBS), and alcohol hangovers. [ 5]

The leaf contains two active compounds cynarin and chlorogenic acid. Thee compounds exhibit diuretic, liver-protective, anti-inflammatory, antioxidant and cholesterol-normalizing effects.

This article will discuss traditional and current uses of artichoke leaf supplements, possible health benefits, dosages, side effects and safety reviews.

Liver Health


Artichoke Plant Description

The globe artichoke plant (Cynara scolymus) is hardy and large. It grows up to 5 feet tall and 3 feet in diameter. It is a thistle from the Asteraceae plant family. [ 3]

Artichoke plants are hermaphroditic meaning they have both female and male sex organs. This plant is pollinated by bees, butterflies, and moths. It is noted for attracting various fauna. [ 3]

Artichoke plants prefer direct sunlight and cannot grow in fully-shaded areas. It is suited well for moist clay (heavy), loamy (medium), and sandy (light) soils of any pH level (neutral, acidic, and alkaline). [ 3]

The plant grow best in habitats like woodlands, grasslands, and gardens that receive ample sunshine. It can also thrive in cultivated beds. [ 3]

The flowers, stems and leaves of artichoke are eaten as foods in numerous parts of the world. [ 3]

It is considered invasive in many regions because it develops dense colonies that disrupt the vegetation that was there before it. This can affect the health of wildlife, and livestock that live in a given region. [ 4]

Some taxonomists say that globe artichoke (Cynarascolymus) and cardoon (artichoke thistle, Cynaracardunculus) are the same species. These two species hybridize readily; meaning they can successfully and easily interbreed. [ 4]

How Does Artichoke Leaf Work?

Artichoke is one of the oldest known plants used as medicine. Both the flower and the leaves contain various active compounds including phenolic acids, flavonoids, and sesquiterpene lactones. [ 5]

According to Plants For A Future (PFAF) the phenolic acid cynarin is the bioactive chemical constituent that is primarily responsible for the therapeutic effects of the leaf extract. [ 3]

Cynarin is a produced as an ester of two units of caffeic acid and one of quinic acid. Cynarin is one of various hydroxycinnamic acids. [ 3]

Cynarin and chlorogenic acid in artichoke leaf are used in manufacturing food additives like sweeteners and flavorings. They work by blocking activities in taste receptors making water and other foods and beverages taste sweeter than they are. [ 3]

Cynarin is also a constituent of a prescription drug used for hepatitis and liver disease called Sulfad. [ 3] This drug is also used to control fatty liver disease and Nonalcoholic Steatohepatitis (NASH).

Artichoke also contains a yellow crystalline flavonoid called luteolin, which acts as a selective PDE-4 inhibitor and raises levels of cyclic adenosine monophosphate (cAMP).

Active Constituents

Apigenin and related compounds

Caffeoylquinic acids including caffeic acid and others

Inulin (when fiber is not removed)

Luteolin 7-O-rutinoside, Luteolin 7-O-glucoside, and Luteolin 7-O-glucuronide

Plant sterols including beta-sitosterol, campesterol and stigmasterol [2]

Artichoke leaf is also a source of potassium, magnesium, zinc, copper, manganese, iron, sodium, and calcium.

It also contain various vitamins including A (retinol), B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B9 (folate), C (ascorbic acid), E (alpha tocopherol) and K (phylloquinone).

The concentrations of these active ingredients vary depending on where the plant is grown, soil conditions, genotype, cultivar, and growing season. [ 2]

Luteolin and its derivatives, and caffeoylquinic acids are the most prevalent bioactive compounds found in artichoke leaf. [ 2]

According to chúng tôi “Luteolin compounds collectively range from 24.6-73.8g/kg, or 2.5-7.4% (variance depending on cultivar) and most being 7-O-glucoside. Total caffeoylquinic acids range from 3139.02-7270.11mg/kg (0.3-0.7%).” [ 2]’

Luteolin has been observed in in vitro (cultured cell) studies to have cholesterol synthesis-reducing effects. Similarly, cynarin and chlorogenic acid may have cholesterol-lowering effects. [ 5]

Inulin in artichoke leaf is reported to be an effective prebiotic, helping to promote the growth of probiotic bacterial species. Probiotic bacteria promote gastrointestinal health, digestive function and immunity.

NMCD states that this supplement exhibits “a long-lasting bifidogenic effect.” [ 5] This means that it enhances the growth of Bifidobacterium, which are beneficial bacterial colonies that tend to colonize the lower gastrointestinal tract.

According to the gastroenterologist Dr. Frank Jackson, “While probiotics introduce good bacteria into the gut, prebiotics act as a fertilizer for the good bacteria that’s already there. They help your good bacteria grow, improving the good-to-bad bacteria ratio.” [ 6]

Luteolin, cynarin, cynaroside, and chlorogenic acid have recently been shown to affect vascular endothelial activities. In-vitro (cultured cell) studies suggest that these compounds may be able to increase nitric oxide (NO) synthesis. [ 5]

Antioxidant Effects

Multiple in vitro studies have isolated antioxidant compounds in globe artichoke leaf. Ten different preclinical studies have confirmed antioxidant activity of this supplement. [ 5]

Additionally, at least five in vitro studies have confirmed an antioxidant-related hepatoprotective effect of artichoke leaf. These studies used rat hepatocytes, monocytes, and endothelial cells.

A single in vivo (in live organisms) study in rats supported these findings. [ 5]

Further, one in-vitro study showed artichoke leaf to slow down the oxidation of low density lipoprotein (LDL) cholesterol. [ 5]

Effects on Cholesterol

Both in vitro and animal studies have found that isolated components from this plant might be able to improve blood lipid balance. This has been attributed to reductions in levels of fatty acids like triglycerides and cholesterol. [ 5]

Some animal research suggests that artichoke leaf might prevent the development of atherosclerotic plaques. These plaques are known to contribute to artery blockage, decreased blood delivery and cardiovascular disease. [ 5]

Artichoke extract exhibits antioxidant effects that inhibit LDL cholesterol oxidation and slow down cholesterol production. These are believed to be keys mechanisms for improving lipid balance. [ 5]

So far, the cholesterol-lowering effects of artichoke have been observed in rat studies and not in human subjects. According to NMCD, rats make poor models for mimicking human cholesterol synthesis. [ 5]

In a recent small human study, frozen artichoke 20 mL/day did not induce any significant effects on cholesterol levels. However, serum triglycerides were reported to increase in the treatment group by 5.7%. [ 5]

Choleretic (Bile Secretion) Effects

Bile is a dark green/yellow/brown fluid that helps the body to process lipids (fats) inside the small intestine.

In vitro evidence suggests that artichoke leaf might stimulate the secretion of bile from the liver. However, this has only been noted in rat livers, and cultured liver cells, not in humans. [ 5]

Some research suggests that artichoke leaf is helpful for improving dyspepsia (indigestion). This effect is attributed to reducing intrahepatic (inner-liver) cholesterol concentrations. [ 5]

Cardioprotective Effects

In vitro and laboratory animal studies suggest that artichoke leaf extract might have a role in inducing vasodilation. [ 5]

The process of vasodilation results from smooth muscle relaxation and causes subsequent expansion of blood vessels. This allows blood to be pumped through the cardiovascular system with less work from the heart muscle.

In vitro evidence also suggests that artichoke might protect cardiovascular health by affecting the modulation of the eNOS (endothelial nitric oxide synthase) gene and by increasing synthesis of NO (nitric oxide) a known vasodilator. [ 5]

Hepatoprotective Effects

Artichoke leaf has long been used to promote liver health and to protect against damage caused by environmental toxins.

The African Pharmacopoeia indicates that this herbal extract can protect against liver dysfunction, support regeneration of the liver and enhance overall liver function.

The NMCD states, “In vitro studies report that cynarin and artichoke extracts provide antihepatotoxic and other hepatoprotective properties against a variety of toxins.” [ 5]

It is thought that the antioxidant properties of various compounds in artichoke may play a role in its liver-protective effects. [ 5]

Artichoke Leaf Uses

Artichoke has been used medicinally since the time of ancient Greece and Rome. It was regarded as a digestive aid and was reserved for only the rich and elite in society.

Under traditional European medicine system, it was prescribed as a diuretic and a choleretic to stimulate bile secretions and flow. In the 1950’s, cynarin extract from the plant was marketed as a pharmaceutical drug to treat high cholesterol levels.

The Natural Medicines Comprehensive Database (NMCD) reports that people use artichoke leaf supplements orally for a variety of purposes including:

Alcohol hangover

Blood pressure

Dyspepsia (indigestion)

Gallstones (cholelithiasis) and kidney stones (nephrolithiasis)

Hepatic (liver) dysfunction

Hyperlipidemia (high blood fat levels)

Irritable bowel syndrome (IBS)


Normalizing blood glucose levels


Swelling/pain from fluid retention (edema) [5]

Artichoke leaf supplements are also sometimes used for anemia, arthritis, cystitis, and renal (kidney) insufficiency.

It is also used as a diuretic to increase urinary output, as a choleretic to increase bile flow, as a stimulant, and as a general health tonic. [ 5]

Because of its cynarin content, it is hypothesized that artichoke leaf may have:

Anticholesterolemic effects (lowers cholesterol)

Antirheumatic effects (reduces pain and swelling)

Cholagogic effects (stimulates bile flow from liver)

Digestive effects (improves digestion of foods)

Diuretic effects (increases urine production)

Hypoglycaemic effects (lowers blood glucose)

Lithontriptic effects(dissolves bladder/kidney stones) [3]

Artichoke Leaf Health Benefits

Many of the purported health benefits of this supplement are linked to its effects on digestion, blood lipid regulation and bile flow.

The NMCD has rated Artichoke as Possibly Effective for dyspepsia and hyperlipidemia.

There have been some promising results from studies using artichoke leaf extract for hypertension (high blood pressure) and IBS. These studies are limited, and more research is needed to determine the therapeutic efficacy for these and other conditions.

Artichoke leaf is regulated as a dietary supplement, and the FDA has not approved it as a drug to prevent or treat any conditions.

Artichoke and Dyspepsia

According to the NMCD, artichoke leaf seems to significantly alleviate dyspepsia conditions including nausea, abdominal pain, flatulence, and vomiting in clinical trials.

These improvements have been noted in patients with functional dyspepsia, and dyspepsia stemming from biliary disease (disease causing bile abnormalities). [ 5]

Based on multiple research trials, it has been seen that it takes between 2-8 weeks of using artichoke leaf to see improvements in dyspepsia symptoms. [ 5]

The two specific products that have been used for dyspepsia in most studies are called ALE LI 220 and Cynara SL. [ 5]

Other research has examined the effects of artichoke leaf together with ginger for improving symptoms of dyspepsia.

The NMCD reports that one study found that taking a product that contained both compounds daily for four weeks, “markedly or completely improves symptoms such as nausea, fullness, pain, and bloating in about 1.5-fold more patients with functional dyspepsia compared to placebo.” [ 5]

More research is needed to fully determine the therapeutic efficacy of artichoke leaf for dyspepsia.

If you are interested in taking this supplement it is recommended that you speak with your doctor of gastroenterologist to determine if it is right for your needs.

Hyperlipidemia and Cholesterol

Some human research shows that using an artichoke leaf extract called Valverde Artischocke reduces LDL cholesterol and total cholesterol measurements.

This product has also been shown to improve the balance between LDL cholesterol and high-density lipoprotein (HDL) cholesterol over a 6-12-week period. [ 5]

However, in another study, using 320 mg of an extract called Hepar-SL forte, three times daily for 12 weeks did not affect cholesterol levels significantly. [ 5]

Some research suggests that artichoke leaf may work better for reducing cholesterol in those with high cholesterol levels relative to those with healthy cholesterol levels. [ 5]

Other studies suggest that using 20 mg cynarin, three times daily for 7 months reduces triglycerides by 24% and total cholesterol by 31%.

These reductions were based on baseline comparisons in patients with either high serum cholesterol (hypercholesterolemia) and/or high serum triglycerides (hypertriglyceridemia). [ 5]

Higher doses of cynarin have been shown to induce similar effects. In other research studies, cynarin did not significantly decrease cholesterol in patients with hypercholesterolemia. [ 5]

Preliminary clinical evidence suggests that consuming 20-30 ml frozen artichoke, daily for 6-12 weeks does not reduce cholesterol in those with hyperlipidemia. Some evidence suggests that frozen artichoke juice might even cause serum triglycerides to increase. [ 5]

More research is needed to determine the therapeutic efficacy of artichoke leaf for normalizing blood lipid levels.

It is recommended that you speak with your doctor before beginning to take this supplement if you have a history of high cholesterol levels.

Artichoke Leaf Supplements

Artichoke leaf supplements come in a few different formats including capsules, tablets, bulk powder, and liquid drops. Most supplements contain between 500-800 mg of extract per dosage.

The NMCD states that there are more than 1100 different dietary supplements that contain artichoke either as a single ingredient or in combination with other compounds.

Look for products that explicitly state that they contain artichoke leaf, as this is the part of the pant that contains the most bioactive compounds, including cynarin and luteolin. [ 5]

When possible, choose organic and non-genetically modified supplements without fillers or additives. Make sure they have been verified by a reputable third party to contain what they claim to and are free of contaminants.

Artichoke Leaf Dosage

The American Botanical Council reports the following dosages for artichoke which have common use in herbalism, and are believed to be generally safe for healthy people:

6 grams dried, cut leaves daily for general health purposes

0.5-gram single daily dose of 12:1 dry extract

2 mL fluid extract, three times daily

6 mL 1:5 tincture, three times daily [7]

The NMCD reports that some dosages used in scientific studies include:

Dyspepsia: 320-640 mg three times per day for up to 8 weeks

Hyperlipidemia: 500-1920 mg per day in divided doses for 6-12 weeks

Hyperlipidemia : 20 mg of cynarin three times per day for 7 months

Hypertension: 50 mg or 100 mg juice concentrate per day for 12 weeks

Irritable bowel syndrome: 320-640 mg per day for 2 months [5]

When used as a dietary supplement, most products contain between 500-1000 mg per dosage.

It is recommended that you speak with your doctor to help determine the best dosage for your needs.

Side Effects and Interactions

The Natural Medicines Comprehensive Database rates artichoke as Likely Safe when consumed in dietary amounts, and Possibly Safe when used orally in medicinal amounts.

This supplement has been used for up to 23 consecutive months without causing any significant side effects. [ 5]

There have not been enough studies completed to determine the safety rating for women who are pregnant or breastfeeding. Usage in medicinal amounts is not recommended in these groups until more research is conducted. [ 8]

Artichoke is generally well tolerated in most people. Mild gastrointestinal side effects have been reported including abdominal pain, gas, nausea, diarrhea, and hunger. [ 5]

Some people might experience allergic reactions. Use extra caution with this supplement if you are allergic to other members of the Asteraceae plant family including dandelion, daisy, marigold, chrysanthemum, zinnia, and more. [ 8]

The NMCD states that there are no known interactions between artichoke leaf and drugs, herbs, supplements, foods, or laboratory tests. [ 5]

Discontinue using this and all other dietary supplements at least two weeks prior to any scheduled surgery.

It is recommended that you speak with your doctor about using artichoke leaf extract supplements to determine whether it is appropriate for you. This is especially important if you have a bile duct obstruction or gallstones as this supplement may worsen these conditions. [ 8]

Baseline of Health Foundation, Artichoke Leaf, Artichoke leaf benefits, Accessed June 4, 2024

Examine, Artichoke Extract, Accessed June 4, 4017

Cynarascolymus – L., Accessed June 5, 2024

MDidea, Theophrastus and the name of Artichoke, Accessed June 5, 2024

Natural Medicines Comprehensive Database, Artichoke Monograph, Accessed June 4, 2024

Jackson, Frank, Prebiotics vs. Probiotics, Accessed June 5, 2024

American Botanical Council, Herbal Medicine, Artichoke leaf, Accessed June 4, 2024

WebMD, Artichoke, Accessed June 4, 2024

Dandelion Leaf Tea Benefits, History, Recipes & Side Effects

Dandelion leaf tea is described as having almost buttery, slightly bitter flavor. The leaves of this plant can be used on their own, but more commonly they are combined with the roots to prepare a tea.

In traditional medicine, the dandelion plant was used to improve a lack of appetite, ease digestive disorders and detoxify the blood. Preliminary research suggests that some of these traditional are well-founded.

Aleut native populations in the United States would steam the leaves and apply them topically to alleviate sore throat. Cherokee indigenous people prepared the flowers and leaves into a calming tea that acted as an alterative tonic.

Some of the popular uses for dandelion leaf tea today include alleviating constipation, soothing digestive ailments, reducing bloating and water retention and supporting weight loss.

Liver Health

Dandelion Leaf Tea Health Benefits

The leaves of the Taraxacum officinale plant are a source of a number of different nutrients and phytochemicals with beneficial effects on human health.

In early European folklore medicine, dandelion was used for fevers, diarrhea, diabetes and conditions affecting the hepatobiliary system.

In traditional Chinese medicine, the roots and greens of the plant were used for bone and joint health, to support detoxification pathways, liver health and as a general tonic for good health.

It is referred to as ‘ Xin Xiu Ben Cao‘ in the Chinese Tang Materia Medica circa 659 B.C.E. In TCM, it is considered a sweet, drying, cooling and energetic herb that helps to reduce excess heat in the liver and support mood, stomach health, lungs and lactation.

Some of the nutrients that have been identified in the leaves include protein, beta-carotene, vitamin A (retinol), thiamin, riboflavin, Vitamin K, Vitamin C, potassium, sodium, calcium, iron, zinc, magnesium, antioxidants and kynurenic acid.

In order to be considered pharmacopeial grade, dandelion leaf must be harvested prior to flowering. Older leaves develop a strong bitter taste and are not usually consumed in teas. The leaves are then dried and processed to contain no less than 20% water-soluble extractive.

According to the Natural Medicines Comprehensive Database, (NMCD), dandelion is used orally for heart failure, heartburn, gallstones, stimulating bile production and alleviating joint pain. It is also used for arthritis, eczema, bruising and UTIs, viral infections and cancer.

Many people also use dandelion leaf and/or root tea as a laxative, blood tonic to support circulation and digestive aid. It has also been studied in preliminary research trials for its effects on cancer, cardiovascular disease, diabetes and various health conditions.

According to a 2024 research study, this plant demonstrates “choleretic, diuretic, antitumor, antioxidant, anti-inflammatory, and hepatoprotective properties.” [ 1] These effects have been noted in animal studies with mice, rats and rabbits, but not necessarily in human studies.

While this herb has a long history of use in traditional medicine practices, there is little research available to evaluate its efficacy for therapeutic use. Dandelion teas are not approved by the FDA as a drug for the prevention or treatment of any medical conditions.

Dandelion Leaf Tea for Bloating & Water Retention

The French name for Taraxacum is Pissenlit, which translates to “pee in bed” in English. This name is demonstrative of the plant’s reputation for increasing the need to urinate.

Research from one small human study showed that dandelion leaf extract increased urination frequency in 100% of subjects. It also increased the amount or volume of urine produced by the kidneys.

By stimulating diuresis, dandelion leaf tea is purported to support kidneys and urinary tract health. This is also said to improve detoxification by stimulating the elimination of toxins in the body.

According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), maintaining kidney and urinary tract health is important for several reasons. These systems are involved in:

Synthesizing hormones that help to maintain proper blood pressure;

Preventing accumulations of excess fluids and waste in the body;

Maintaining proper electrolyte levels;

Maintaining healthy bones;

Producing red blood cells;

Doctors prescribe pharmaceutical diuretics for heart disease and high blood pressure (hypertension) – and sometimes for dysfunction of the kidneys and/or liver. These medicines are often called “water pills”.

Dandelion is a natural substance and is sometimes used because it is viewed as a safer alternative by consumers. However, there are no comparative studies available to determine whether this herb is safer than prescription diuretics for long-term use.

According to the University of Maryland (UMM), dandelion is generally safe for most healthy people and there are no serious side effects associated with appropriate use. This herb is also a Generally Regarded as Safe (GRAS) food item according to the US Food and Drug Administration.

Weight Loss

Dandelion leaf tea is commonly consumed to enhance weight loss results. It is typically used as part of a detoxification program to jumpstart a diet plant.

People do experience some weight loss when they begin drinking this tea, however, this can be attributed to the loss of excess water retained in the body.

While dandelion leaf teas and supplements may temporarily cause a slimming effect, there is no research to suggest it can significantly reduce body fat mass on its own independent of making dietary changes or exercising.

Researchers think that active compounds found in this plant extract might affect bodyweight by influencing adipogenesis and lipid metabolism. However, results are preliminary and required further study to understand the potential mechanisms.

Adipogenesis is defined as the differentiation of fibroblasts like preadipocytes into mature fat storage cells (adipocytes). This is the process by which new fat storage sites are created in the body.

According to one in vitro study, “[Dandelion] extracts regulated the expression of a number of genes and long non-coding RNAs that play a major role in the control of adipogenesis”. [ 2]

In other research, dandelion leaf extract has been shown to influence blood sugar regulation, blood pressure, chronic inflammation and dyslipidemia (elevated fatty acid levels in the blood). [ 3]

If dandelion leaf tea can inhibit adipogenesis, or affect other factors associated with body weight regulation, then it may have anti-obesity benefits. Further research is needed to determine potential benefits.

Drinking Dandelion Tea During Pregnancy

Is it safe to consume dandelion tea during pregnancy? There is currently not enough research to determine the safety of this tea for women who are pregnant or trying to become pregnant.

Roasted dandelion root tea is commonly consumed by pregnant women as an alternative to coffee. The tea has a similar texture and flavor to coffee but does not contain any caffeine.

If you are pregnant or nursing and interesting in consuming dandelion leaf tea for its purported health benefits, ask your doctor about whether this is safe for you first.

Tea Recipe

Dandelion leaf tea is easy to prepare at home using fresh or dried plants. Several brands also sell pre-packaged tea bags containing the roots and leaves of this herb.

If you are interested in harvesting your own fresh plants to make the tea, it is recommended to gather dandelions in an area that is free of pesticides or environmental pollutants. Avoid harvesting the plants within large cities or near highways or busy roadways.

Take your dandelion leaves or greens and cut them into small pieces. Bring a pot of water to a boil, then remove it from its heat source.

Once the water has stopped boiling, place the leaves into the water to steep for at least five minutes. Leaving the plant matter to steep for longer will result in a stronger tea with a more bitter flavor

Next, strain the plant material out of the tea and serve. Some people like to add lemon, honey, raw sugar and other flavor enhancers.

If you find the taste of this tea too bitter, you may want to look for younger dandelion greens and leaves to make tea from the next time you prepare this recipe. Younger leaves tend to be less bitter.

Adverse Side Effects

Rhere have been no serious side effects linked to consumption of dandelion tea. Temporary gastrointestinal side effects may result in a small percentage of users.

Some people experience allergic reactions when they come in contact with products made from this plant. If you are allergic to other plants in the Asteraceae botanical family (daisies, ragweed, marigolds, chrysanthemums and zinnias), be careful using dandelion teas.

Dandelion leaf tea may also interact with certain medications. Ask your doctor about using this product with antacids, anticoagulants, antiplatelets, antidiabetics, diuretics and/or antibiotics.

Mingarro DM1, Plaza A, Galán A, Vicente JA, Martínez MP, Acero N. The effect of five Taraxacum species on in vitro and in vivo antioxidant and antiproliferative activity. Food Funct. 2024 Aug;6(8):2787-93. doi: 10.1039/c5fo00645g. Epub 2024 Jul 9.

González-Castejón M1, García-Carrasco B, Fernández-Dacosta R, Dávalos A, Rodriguez-Casado A. Reduction of adipogenesis and lipid accumulation by Taraxacum officinale (Dandelion) extracts in 3T3L1 adipocytes: an in vitro study. Phytother Res. 2014 May;28(5):745-52. doi: 10.1002/ptr.5059. Epub 2013 Aug 18.

Gamboa-Gómez CI1, Rocha-Guzmán NE1, Gallegos-Infante JA1, Moreno-Jiménez MR1, Vázquez-Cabral BD1, González-Laredo RF1. Plants with potential use on obesity and its complications. EXCLI J. 2024 Jul 9;14:809-31. doi: 10.17179/exclu 2024-186. eCollection 2024.

Article last updated on: July 30th, 2024 by Nootriment

What Is Water Kefir? Benefits, Uses And Recipe

Water kefir is a beverage favored for both its fizzy flavor and impressive health benefits.

Besides packing a powerful punch of probiotics, this tasty drink has also been shown to amp up immunity, slow cancer cell growth and improve overall health.

Best of all, it can be made at home using just a few simple ingredients.

This article reviews the benefits and uses of water kefir and how to make your own.

Water kefir is a fermented, carbonated beverage that is produced using water kefir grains.

Also known as tibicos, California bees, Japanese water crystals and other names, water kefir is thought to have originated in the late 1800s.

Unlike regular kefir, which is made from cow, sheep or goat milk, water kefir is made by combining sugar water with water kefir grains – a type of grain-like culture of bacteria and yeast.

The mixture is then typically fermented for 24-48 hours, producing a probiotic beverage rich in beneficial bacteria.

Water kefir is not only delicious and easy to enjoy but also packed with health benefits and can be an excellent addition to a well-rounded, nutritious diet.

It’s simple to prepare and easily tailored to your taste buds.


Water kefir is a beverage produced by combining sugar water with water kefir grains and allowing it to ferment for 24-48 hours.

One of the most significant benefits of water kefir is its probiotic content.

Probiotics are a type of beneficial bacteria found in your gut that play an integral role in almost every aspect of health, from cancer prevention to immune function and beyond ().

While yogurt may be the most well-known source of probiotics in the modern diet, kefir is actually considered a better source, as it provides a diverse range of bacteria and yeast ().

In fact, some research shows that kefir grains may contain up to 56 different bacterial and yeast strains ().

Some of the most common families of beneficial bacteria found in kefir include Lactobacillus, Lactococcus, Streptococcus and Leuconostoc ().


Water kefir is rich in probiotics and contains a good mix of beneficial bacteria and yeast.

While current research is limited to test-tube studies, some research suggests that water kefir could help decrease the growth of certain types of cancer.

One study found that kefir extract was effective at blocking the growth of breast cancer cells ().

Meanwhile, other studies show that kefir could be beneficial against colon and blood cancer as well (, ).

Because it’s rich in probiotics, it could also help boost immune function to potentially aid cancer prevention ().

However, more research is needed to evaluate how water kefir may impact the growth and development of cancer cells in humans.


Test-tube studies show that kefir extract may help decrease the growth of certain types of cancer. Its probiotic content may also enhance immune function to potentially aid cancer prevention.

Thanks to its high concentration of beneficial bacteria, adding water kefir to your daily diet could give your immune system a hearty boost.

Studies show that certain strains of probiotics could help reduce your risk of intestinal infections, prevent the recurrence of urinary tract infections in women and even keep respiratory infections at bay (, , ).

In animal studies, kefir has also been shown to help suppress inflammatory responses triggered by issues like asthma ().

Plus, one small six-week study in 18 people found that consuming kefir daily was able to control inflammation and optimize levels of immune cells in the body ().


Water kefir may help reduce inflammation and alter levels of immune cells to enhance immune function. Due to its probiotic content, it may aid in reducing your risk of certain infections as well.

Traditionally, kefir is made using cow’s or goat’s milk combined with kefir grains to produce a thick, probiotic-rich beverage.

However, since water kefir is made using sugar water, it’s a good option for those who choose to avoid dairy, either due to health concerns, dietary restrictions or personal reasons.

Particularly for those following a dairy-free or vegan diet, it’s perfect for bumping up probiotic consumption and boosting gut health while minimizing consumption of animal products.


Unlike traditional kefir, water kefir is made using sugar water, making it dairy-free and vegan-friendly.

Like other probiotic-rich foods, the most common side effects include digestive issues like bloating, nausea, constipation and cramps ().

These side effects tend to decrease with continued consumption.

You may want to check with your doctor before drinking water kefir if you have any condition that weakens your immune system, such as AIDS.

Though studies generally show that probiotics are safe for these individuals, some case reports suggest that probiotics may be associated with a higher risk of infection ().


Water kefir may cause digestive issues in some people. Concerns have also been raised about probiotic use in people with weakened immune function, though evidence is mixed.

The taste can vary based on many factors but is often described as slightly sweet with a bit of a flat aftertaste.

To make it yourself, combine 1/2 cup (118 ml) of hot water with 1/4 cup (50 grams) of sugar in a jar and swirl the mixture together to dissolve.

Next, add about 3 cups (710 ml) of room-temperature water to the jar, along with your water kefir grains.

Cover and place the jar in a warm area with a temperature around 68-85°F (20-30°C) and let it ferment for 24-48 hours.

The water kefir grains can then be separated from the mixture and added to a new batch of sugar water, while the completed product is ready for you to enjoy.

You can drink water kefir as is or experiment with different flavorings like vanilla extract, fruit juice, frozen fruit or mint leaves for a refreshing and tasty treat.


Water kefir is easy to make at home and can be flavored with a variety of ingredients.

Water kefir is a probiotic beverage linked to various health benefits, including improved immunity and even protection against certain types of cancer.

Dairy-free and vegan-friendly, this tasty beverage offers beneficial bacteria and yeast and can easily be made at home from sugar water and water kefir grains.

If you want to add more probiotics to your diet and improve your overall health, consider giving water kefir a try.

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