<h3>What is milk thistle (silymarin)?</h3><p>In case you haven’t come across it before, milk thistle is a striking Mediterranean plant with spiky purple flowers. Threads of white line its bright green leaves, and it grows naturally on dry, rocky, sun-drenched slopes. People have been using the plant medicinally for generations, most famously to aid liver health and cleanse the body.(1) Studies also suggest it could be good for your bones and even offers possible neuroprotective effects.(2) And now, evidence is emerging that there may be benefits of milk thistle for acne too.</p><p>One reason <a href="https://erbology.co/milk-thistle-benefits/" target="_blank">milk thistle can support wellbeing</a> is that it contains a group of phenolic compounds collectively called silymarin. These include silybin, isosilybin, silychristin, and silydianin. Silymarin has antioxidant and anti-inflammatory effects, helping to tackle oxidative stress and chronic inflammation in the body. Milk thistle is available in a variety of forms, from supplements to powders and oils. This makes it easy to add to your diet or skincare routine – as we’ll discuss below.</p><p>So, what exactly are the benefits of milk thistle for acne? To understand how the plant could help treat it, it will be useful to first learn more about the condition.</p><h3>What is acne?</h3><p>Acne is a common condition that causes breakouts of spots on your skin. It occurs when your pores – tiny holes in the skin that allow sebum to travel to the surface – become blocked. That could be by bacteria, oil, dead skin cells, dirt, or similar. When this happens, a pimple or blemish can develop. You might also notice inflammation and redness in the affected area.</p><p>Although they’re not dangerous, such spots could have a negative influence on your self-confidence. In fact, studies show the condition often contributes to feelings of anxiety and depression.(3) And in some cases, acne may be painful or cause scarring. All of which makes it easy to see why there’s interest in the potential benefits of milk thistle acne treatments.</p><p>Although most likely to develop during puberty, it’s possible to experience acne at any age. Risk factors for the condition include stress, lack of sleep, smoking, pregnancy, and taking some types of medication. Some people also find that specific foods – often milk products and refined carbs – trigger or worsen their acne.</p><p>Luckily, there are steps you can take to ease the condition. For example, research suggests that adding certain nutrients to your diet, like omega-3 fatty acids, may <a href="https://erbology.co/best-foods-for-acne/" target="_blank">lessen acne symptoms</a>.(4) In addition, there are treatments you apply topically that could be effective. And interestingly, milk thistle acne remedies fall into both camps.</p><h3>Why do people use milk thistle for acne?</h3><p>Using plants to ease the symptoms of acne is nothing new. From tea tree oil and aloe vera gel to <a href="https://erbology.co/shop/organic-lavender-water/" target="_blank">lavender water</a>, herbal therapies for the condition have long been popular. And milk thistle acne treatments are no different. One reason some people prefer them to pharmaceutical medication is that they tend to have fewer side effects. But, of course, they need to be effective too. So why is milk thistle good for acne?</p><p>One of the primary factors is milk thistle’s anti-inflammatory properties. Inflammation is a major component of acne.(5) Clogged pores frequently become inflamed, and certain bacteria that cause acne also contribute to inflammation. What’s more, inflammation is part of the immune system’s response to the condition. Silymarin’s anti-inflammatory nature is therefore a key aspect of the effectiveness of milk thistle acne remedies at soothing breakouts.</p><p>The fact that milk thistle acts as an <a href="https://erbology.co/what-antioxidants-do/" target="_blank">antioxidant</a> helps too. It protects skin cells against the harm caused by free radicals, also known as oxidative stress. Research shows that when free radicals damage lipids (a process called lipid peroxidation), it can trigger the development of acne.(6) Because the plant contains antioxidants like vitamin E, milk thistle acne remedies work by protecting our skin from oxidative stress.</p><p>Finally, silymarin may additionally help to regulate sebum production in the skin.(7) This could lessen the likelihood of oil clogging your pores and acne developing as a result.</p><p>So, there’s clear logic behind the use of milk thistle to tackle acne and similar conditions. But does this translate to real results? Let’s look at what the research says about milk thistle and acne.</p>

<h3>Does milk thistle help with acne?</h3><p>A lot of evidence supporting the effectiveness of milk thistle acne remedies is anecdotal. However, there are also several scientific studies that suggest the plant has the potential to alleviate the condition.</p><p>For example, one study found that silymarin successfully reduced the severity of acne in patients who took it orally.(8) The results were even better when people used it in combination with a standard antibiotic. Researchers theorised that milk thistle’s antioxidant and anti-inflammatory properties were behind its positive influence on the condition.</p><p>Another investigation revealed that applying a silymarin serum topically on the face reduced the severity and number of acne lesions.(9) It additionally helped to decrease redness, sebum secretion, and skin pigmentation in participants. Researchers credited the ability to fight oxidative stress as the reason for the effectiveness of the milk thistle acne remedy.</p><p>A third study discovered that using a silymarin serum lowered acne lesions, redness, dryness, scaling and oiliness in patients.(10) It even helped to lessen signs of skin ageing. Positive effects were evident both in people who only used milk thistle and those who used it alongside standard treatment. The investigators put these findings down to the ingredient’s ability to reduce lipid peroxidation and regulate oil production.</p><p>Results like these indicate that milk thistle acne treatments can make a noticeable difference to the condition. While they won’t cause spots to completely disappear overnight, over time there’s a good chance you could see an improvement.</p><h3>How to use milk thistle for acne – and what to expect</h3><p>As we’ve seen from the research discussed above, you can apply milk thistle acne treatments topically or take them orally. While we offer milk thistle in <a href="https://erbology.co/shop/organic-milk-thistle-powder/" target="_blank">powder</a> and oil form, we recommend <a href="https://erbology.co/shop/organic-milk-thistle-oil/" target="_blank">milk thistle oil</a> for supporting skin health. Both contain silymarin, however the oil is richer in complexion-loving vitamin E and unsaturated fatty acids.</p><p>Using a milk thistle acne remedy topically is as easy as massaging a few drops into your skin before bed. Another option is to add a little of the oil to your moisturiser or a face mask. Depending on your skin type and individual needs, you could use it daily or just a few times per week.</p><p>To incorporate milk thistle oil into your diet, either take 1-2 teaspoons neat or drizzle it over a meal. The ingredient has a light and nutty flavour that pairs well with a huge variety of dishes and dips. The only thing to remember is that heating it may lessen its nutritional value, so add it just before serving.</p><p>What kind of results can you expect from a milk thistle acne treatment? This will depend on many factors, including the type of skin you have and how severe the condition is. What works for one person might not work for another. It’s important to note that silymarin is not a panacea. Using milk thistle for acne is unlikely to get rid of the condition completely. Likewise, it may take some time to notice a change. However, evidence shows the ingredient does have the potential to make a significant difference to the condition of your skin.</p><h3>Other benefits of milk thistle for skin and overall health</h3><p>So far, we’ve focused on the benefits of milk thistle for acne. Yet this isn’t the only skin condition that the ingredient could help with. For example, antioxidants like silymarin and vitamin E can reduce signs of ageing by tackling oxidative stress.(11) Milk thistle may also enhance the production of collagen, a protein that gives your skin structure and elasticity.(12) It could even lessen the harmful impact of UV rays on skin cells (though please don’t stop using sun cream!)</p><p>Studies have additionally found that milk thistle is able to decrease the symptoms of rosacea, including redness, bumps, and itchiness.(13) Along similar lines, research shows the plant has the potential to alleviate eczema (atopic dermatitis).(14) This is because it helps to increase skin hydration and ease inflammation and scaling when applied to the affected area.</p><p>Even if you don’t have a specific skin condition, milk thistle oil can still <a href="https://erbology.co/best-foods-for-skin-health/" target="_blank">benefit your complexion</a>. It’s rich in essential fatty acids like linoleic acid, which protect the skin barrier and help with moisture retention. That keeps your skin supple, smooth, hydrated and healthy – just what we all want!</p><h3>Using milk thistle for acne safely</h3><p>Experts generally recognise milk thistle as safe for us to consume or use topically. However, there’s a small chance you could experience <a href="https://erbology.co/milk-thistle-side-effects/" target="_blank">side effects</a> like nausea or digestive upset. If so, cease using the ingredient and they should clear up.&nbsp;&nbsp;</p><p>If you’re intending to use a topical milk thistle acne therapy, it’s sensible to do a patch test first. This is to make sure that you’re not allergic to the ingredient. Massage a drop or two into the skin on the inside of your elbow and wait 24 hours. If you experience any kind of negative reaction to the oil, stop using it.</p><p>Those who have an existing health condition or are on medication should speak to a doctor before taking milk thistle. This is to help you avoid experiencing any unwanted side effects or interactions. For example, because the ingredient might lower blood sugar levels, it may not be suitable for people with diabetes.</p><p>We also recommend getting medical advice before trying a milk thistle acne treatment if you’re pregnant or breastfeeding. That’s because there hasn’t yet been enough research into the ingredient’s safety for expecting and new mothers.</p><h3>Beyond milk thistle: other ways to ease acne</h3><p>Milk thistle acne remedies aren’t the only way you can lessen the symptoms of this condition. Other steps that might help include:</p><ul><li>Always taking your make-up off before going to bed.</li><li>Staying hydrated by drinking 8-10 cups of water a day.</li><li>Washing your face after you exercise.</li><li>Being gentle with your skin when you wash it.</li><li>Trying to avoid excessive exposure to sunlight.</li><li>Using a non-comedogenic sun cream.</li><li>Aiming for 7-9 hours of <a href="https://erbology.co/guide-for-sleeping-better/" target="_blank">good quality sleep</a> a night.</li><li>Avoiding wearing tight-fitting hats, headbands, and similar items that cover areas prone to acne breakouts.</li><li>Eating a healthy and balanced diet.</li><li>Seeing if you can identify any foods that trigger your acne – and then avoiding them.</li><li>Trying to manage your stress levels, for example by meditating, practicing yoga, walking in nature, or doing breathing exercises.</li><li>Not picking or popping your spots – this may lead to scarring and infection.</li><li>Choosing non-comedogenic cleaners and other skincare products.</li><li>Washing your pillowcases regularly.</li><li>Trying not to touch your face too often.</li><li>Keeping your hair clean – oil can travel from your hair to your skin and cause acne.</li></ul><p>The more of these techniques you implement, the better your chances of having happy and healthy skin!</p><h3>Final thoughts on using milk thistle for acne</h3><p>Although research into milk thistle acne treatments is still in its infancy, the results so far look promising. Evidence indicates that silymarin can support skin health by reducing oxidative stress and inflammation, as well as regulating oil production. This is helpful not only for acne, but also for conditions like eczema, rosacea, and general skin ageing. You can’t expect overnight miracles from a milk thistle acne remedy. However, if you use it consistently in your skincare routine, there’s a good chance the ingredient will benefit your complexion. To maximise its effectiveness against acne, we recommend combining it with the other tips mentioned above.</p>

“Studies show that milk thistle can lessen acne symptoms by reducing oxidative stress and inflammation, as well as regulating oil production.”

Milk Thistle and Acne: What the Research Says - Erbology

If you’ve been searching for a natural way to treat acne, you might have seen people discussing milk thistle as an option. But does it really work or is it just another gimmick? In this article, we look at the science behind milk thistle acne remedies to see how effective they are. We've also got advice on how to add the ingredient to your skincare routine, plus other tips for tackling acne.

Milk thistle and acne: what the research says

<h3>What is black seed oil?</h3><p>For those who are unfamiliar with black seed oil, it might be helpful to give it a quick introduction. Then we’ll get into the benefits of black seed oil for skin health. The ingredient comes from the plant Nigella sativa, which grows across parts of Africa, Europe, the Middle East, and Asia. The shrub produces fruits with tiny black seeds that people have used for both medicinal and culinary purposes for generations.</p><p>In fact, archaeologists discovered these seeds – also called black cumin and black caraway – in the tomb of the pharaoh Tutankhamun.(1) That gives you an idea of how highly ancient Egyptian society valued them! And legend has it that Cleopatra herself used black seed oil for skin and <a href="https://erbology.co/does-black-seed-oil-grow-hair/" target="_blank">hair health</a>. What’s interesting is that scientific research is now finding evidence to suggest that she was right to do so.</p><p>Studies have revealed that <a href="https://erbology.co/black-seed-oil-benefits" target="_blank">black seed oil has a wealth of potential health benefits</a>. These include helping with blood sugar management, supporting weight loss, and lowering blood pressure and cholesterol levels.(2) The ingredient could also have advantages for hair growth and ease the symptoms of asthma.(3) Today, however, we’re focusing on black seed oil skin benefits.</p><h3>Black seed oil benefits for skin health</h3><p>Black seed oil possesses a number of properties that give it the ability to enhance your complexion. For example, it acts as an antioxidant and anti-inflammatory, helping to tackle chronic inflammation and oxidative stress. This means it could lessen irritation and signs of ageing.</p><p>The ingredient is additionally rich in several complexion-friendly nutrients, including amino acids, vitamins A, C and E, plus B vitamins. These all have key roles to play in supporting skin health. For instance, vitamin A assists with the renewal of skin cells and vitamin C boosts the production of collagen. This is a protein that gives your skin structure and elasticity. Both vitamins contribute to the process of healing wounds, too.</p><p>One of the most impressive compounds responsible for the benefits of black seed oil for skin is thymoquinone. Studies have found that it can assist with wound healing thanks to its antioxidant, anti-inflammatory, and collagen-boosting properties.(4) Thymoquinone may also be why black seed oil helps to treat vitiligo, a condition that causes loss of skin pigmentation. Research suggests that the oil is able to spread melanin within the skin and increase the rate of repigmentation.(5)</p><p>Another reason you can utilise black seed oil for skin is that it has antimicrobial and antibacterial properties. As such, it could be effective at treating conditions like acne. On top of which, it’s easy to add the ingredient to your skincare routine. We’ll talk more about how to use black seed oil for skin health towards the end of this article. First, let’s cover some of these advantages in more detail.</p>

<h3>Black seed oil for acne and blemish-prone skin</h3><p>Acne is a common skin condition in which bacteria, oil, dead skin cells, or dirt clog up your pores. This then causes pimples, spots, or blemishes to develop. While it’s not dangerous, it can negatively affect your self-esteem. And while we often think of it as a condition that affects teenagers, <a href="https://erbology.co/best-foods-for-acne/" target="_blank">acne</a> could strike us at any age. Thankfully, tackling it is one of the benefits of black seed oil for skin.</p><p>This may sound counterintuitive, seeing as we just said oil is something that can block your pores! However, experts classify black seed oil as a non-comedogenic oil, which means it’s unlikely to clog pores or cause breakouts. In fact, studies have found that it can significantly decrease the severity of acne.(6) Applying the ingredient topically could reduce the number of whiteheads and pimples, plus lessen inflammation. Even if you don’t have acne, using black seed oil for skin care could lower the likelihood of developing spots.</p><p>One reason for this is that the ingredient contains antimicrobial and antibacterial compounds like thymoquinone, thymol, and thymohydroquinone. Black seed oil may additionally help to support the immune system.(7) While this won’t prevent acne, it could enable the body to clear up the condition more quickly.</p><p>In addition to using black seed oil for skin, you can lessen the risk of developing acne by:</p><ul><li>Staying hydrated</li><li>Always removing your make-up before bed</li><li>Taking steps to ease stress</li><li>Washing your face after working out</li><li>Eating a healthy diet</li></ul><h3>Soothing eczema and inflammatory skin conditions with black seed oil</h3><p>Two other frequent skin conditions that black seed oil could help with are eczema and psoriasis. Also called atopic dermatitis, eczema causes patches of dry, red, and itchy skin that can develop anywhere on the body. Meanwhile, psoriasis is a rapid buildup of cells that results in scaling on the surface of the skin. Like eczema, it’s common to experience dryness, redness, and itchiness with psoriasis.</p><p>Thanks to its anti-inflammatory properties, using black seed oil for skin could ease both these conditions. As an example, one study found that the ingredient was as effective as a steroid medication at decreasing the severity of hand eczema.(8) Research also shows black seed oil can effectively lessen the symptoms of psoriasis – especially when taken both orally and topically.(9) Again, even if you don’t suffer from these specific conditions, the ingredient could still work to soothe your complexion.</p><p>Another reason using black seed oil for skin could help with eczema and psoriasis is its ability to moisturise. It contains essential fatty acids like oleic acid and linoleic acid, which aid in keeping the skin hydrated. This might lessen the dryness and itchiness that accompany these conditions.</p><p>Similar to acne, there are lifestyle changes that may help alleviate eczema and psoriasis. Besides using black seed oil for skin, you could try:</p><ul><li>Techniques to reduce stress, like meditation</li><li>Making sleep a priority</li><li>Eating a balanced diet</li><li>Avoiding triggers like cigarette smoke</li></ul><h3>The anti-ageing and skin repair potential of black seed oil</h3><p>The final benefit of black seed oil for skin we’re going to look at is reducing the signs of ageing. There are lots of factors that can age your skin. These include decreased collagen levels, smoking, sun exposure, air pollution, alcohol consumption, poor nutrition, medical conditions, and lack of sleep. Another is the damage caused by free radicals, which are unstable molecules that harm our cells. Black seed oil is bursting with antioxidants – such as thymoquinone – that protect us from such damage.(10)</p><p>By reducing oxidative stress, <a href="https://erbology.co/what-antioxidants-do/" target="_blank">antioxidants</a> like black seed oil may be able to reduce signs of skin ageing. They can promote skin elasticity and lessen the appearance of fine lines and wrinkles. The fact that black seed oil is also rich in moisturising fatty acids further enhances its anti-ageing potential. The ingredient might additionally support the production of collagen, which helps to keep skin youthful and firm.</p><p>As well as using black seed oil for skin, other ways you can stave off signs of ageing include:</p><ul><li>Wearing sun cream</li><li>Leading an active lifestyle</li><li>Avoiding smoking and excessive alcohol consumption</li><li>Getting plenty of good quality sleep</li><li>Drinking lots of water</li><li>Eating healthily</li><li>Managing stress</li></ul><h3>How to use black seed oil for skin</h3><p>You’ll be pleased to know that it’s easy to enjoy the benefits of black seed oil for skin health. Start by diluting it with a non-comedogenic carrier oil like almond, avocado, hemp seed, or coconut. Most experts recommend a dilution of about 10% black seed oil when using it on your skin. Then gently massage the blended mixture into your skin before bed, avoiding the sensitive area around your eyes. Alternatively, you can pop a few drops of black seed oil into your moisturiser or a face mask. Depending on your skin type and individual needs, you could use black seed oil daily or a couple of times a week.</p><p>That covers how to use black seed oil for skin topically. But is black seed oil good for skin when you add it to your diet? Interestingly, it could be. That’s because you’ll still benefit from its antioxidant and anti-inflammatory properties when consuming it in food. One option is to take a spoonful of the oil neat. However, you can also drizzle a little over your meals. Its strong peppery flavour means it complements a wide range of dishes, from salads and pasta to stews and risotto. The ingredient doesn’t like to be heated, so it’s best to add it just before serving.</p><h3>Potential side effects and precautions</h3><p>Experts generally agree that black seed oil is safe for us to use topically and ingest in moderation. However, there are still a couple of safety precautions to keep in mind. First, when adding it to your meals, <a href="https://erbology.co/how-much-black-seed-oil-dosage/" target="_blank">stick to the recommended dosage</a>. For our oil, that’s a maximum of three tablespoons per day. Second, when using black seed oil for skin topically, always dilute it in a carrier oil. That’s because the oil is quite potent and might irritate your skin if you use it neat.</p><p>As with any new skincare product, we advise you to do a patch test prior to using black seed oil. You do this by applying some of the diluted mixture to the inside of your elbow and waiting 24 hours. If you experience an allergic reaction or any side effects, wash the skin thoroughly and stop using the product.</p><p>If you’re on any medication or have an existing health condition, speak to a doctor before trying black seed oil. This is to help you avoid any interactions or side effects. We also don’t recommend using black seed oil for skin (or anything else!) if you’re pregnant or breastfeeding. This is because there hasn’t been enough research to confirm if the ingredient is safe for these groups of people.</p><p>Finally, although rare, consuming black seed oil can cause side effects like bloating and nausea. If you notice any unwanted symptoms, stop taking the ingredient.</p><h3>Introducing our black seed oil</h3><p>Knowing how to use black seed oil for skin health alone isn't enough. You also need to choose a top-quality product. That’s why we partner with the very best suppliers to create our <a href="https://erbology.co/shop/organic-black-cumin-seed-oil" target="_blank">organic black seed oil</a>. We source it directly from sustainable farmers in Egypt who cultivate their plants organically. Our team harvests the seeds at the end of August and during September, then cold-presses them in small batches. Because it doesn’t involve the use of chemicals or high temperatures, this technique extracts the oil while retaining its nutrients.</p><p>Next, our producers pour the oil into environmentally friendly, recyclable amber glass bottles to keep it fresh. We don’t sneak in any unwanted extras like artificial flavourings, colourings, or preservatives. What you receive is 100% pure – just as it should be! Whether you’re using it topically or in meals, this enables you to enjoy the maximum potential benefits of black seed oil for skin. We recommend that you store it in a cool, dry place to make sure it stays at its best.</p><h3>Final thoughts on these black seed oil benefits for skin health</h3><p>Thanks to its antioxidant, anti-inflammatory, and antimicrobial properties, black seed oil can support skin health in a variety of ways. These include easing symptoms of conditions like acne, eczema and psoriasis, as well as soothing redness and irritation. It’s not a magic solution, and we can’t promise that you’ll see amazing results overnight – so be patient. Over time, you should hopefully notice a difference after using black seed oil for skin health as part of your self-care routine. For the best outcome, combine its use with other complexion-friendly lifestyle changes like staying hydrated, tackling stress, and prioritising sleep. A holistic approach is usually more effective!</p>

“Thanks to the ingredient’s antioxidant, anti-inflammatory, and antimicrobial properties, there are several potential benefits of black seed oil for skin health.”

Exploring the Skin Benefits of Black Seed Oil - Erbology

People have been using black seed oil for skin health for centuries. But is there any evidence to suggest that it can improve the condition of your complexion? In this post, we explore potential ways the ingredient could care for your skin and how to harness these benefits.

Exploring the skin benefits of black seed oil

<h3>What is chaga tea?</h3><p>Rather than jumping straight into a description of how chaga tea tastes, let’s give the drink a proper introduction. Chaga is a species of medicinal mushroom that mainly grows on the bark of birch trees in the northern hemisphere. Practitioners of traditional medicine systems have been using it to enhance wellness for generations, often brewing it into a tea.</p><p>Chaga tea isn’t ‘tea’ in the strict sense, because you don’t make it with leaves from the Camellia sinensis plant. Instead, you simply steep the mushroom (either in fresh chunks or powder form) in hot water. The resulting drink is rich amber or deep brown – similar to Pu-erh tea – with a subtle earthy aroma. Its exact shade will depend on how much chaga you use and how long you brew the beverage for. Factors such as these also affect the question of what does chaga taste like. But why might you want to drink it in the first place?</p><h4>The health benefits of chaga tea</h4><p>Most people don’t ask ‘what does chaga taste like?’ purely because they’re looking for a delicious drink. Instead, they’re interested in the potential <a href="https://erbology.co/chaga-mushroom-benefits/" target="_blank">benefits of chaga mushrooms</a> and want to know if tea is a pleasant way to get them. For those unfamiliar with the fungus, here’s a quick overview of how it can support wellbeing.</p><p>Traditionally, the principal reason people took chaga was to boost their immune system. And medical texts from as far back as the 16th century mention using the ingredient for tuberculosis, ulcers, and cancer.(1) What’s interesting is that scientific research studies are now finding evidence to substantiate at least some of these beliefs.</p><p>First, chaga could reduce chronic inflammation and oxidative stress – both of which can increase the risk of several harmful conditions. In addition, it supports the immune system by helping to regulate cytokine production and stimulate infection-fighting white blood cells.(2) Test-tube studies also indicate that the mushroom has the potential to slow and even prevent cancer growth.(3) However, further investigation is necessary to clarify these findings.</p><p>Research additionally suggests the fungus may be able to lower blood sugar and cholesterol levels, plus care for the gut.(4) Not to mention, there are several ways that <a href="https://erbology.co/chaga-skin-benefits" target="_blank">chaga mushroom could support skin health</a>. All of which makes it easy to see why you might want to know what does chaga taste like!</p><h3>What does chaga tea taste like?</h3><p>Having established that the drink offers some impressive potential benefits for wellbeing, it’s time to turn to our main question. What does chaga taste like? Given its charcoal-like appearance, we’d forgive you for assuming that its flavour isn’t very pleasant! However, there’s more to this fungus than meets the eye.</p><p>Unlike the mushrooms you find in the supermarket, because of its tough texture it’s not advisable to eat fresh chaga. Instead, producers remove the outer crust and grind the orange interior into a fine powder for ease of use. This has an earthy and mildly bitter flavour that’s common to most medicinal mushrooms. Incidentally, this is one reason why functional fungi go so well in coffee and hot chocolate!</p><p>How does chaga mushroom taste when you prepare it as a tea? Some people find the drink reminiscent of mild coffee or barley tea, with nutty notes and a hint of astringency. Some describe it as earthy, woodsy, and slightly sweet, and you might also detect undertones of vanilla in chaga tea. Unlike many other types of tea, <a href="https://erbology.co/does-chaga-have-caffeine/" target="_blank">chaga tea is completely caffeine free</a> if you make it using only the fungus. As such, you can enjoy the drink’s complex and robust flavour at any time of day.</p><h3>The taste of chaga tea vs other functional mushroom teas</h3><p>We said that chaga isn’t unique among medicinal fungi in having a slightly bitter, earthy flavour. In fact, you’ll probably see people use these adjectives to describe almost all types of mushroom tea. However, that doesn't mean they all taste identical. So how does chaga mushroom taste compared to other functional fungi?</p><p>Enthusiasts generally agree that reishi has a woodier and more astringent flavour than chaga, while lion’s mane is slightly sweeter. Shiitake is full-bodied and smokier with umami undertones, whereas maitake has peppery notes you won’t find in chaga. Meanwhile, chaga tea seems to be distinctive among other mushroom beverages in having hints of vanilla. It’s worth noting that there’s no consensus on which fungi tea tastes the best. That’s purely a matter of personal preference.</p><p>The key point to remember is that flavour probably shouldn’t be your main concern when choosing a medicinal mushroom tea. They all taste similar enough that it’s unlikely to make too much difference to your enjoyment of the drink. That’s especially true because of the option to customise it by adjusting the brewing method or adding extra ingredients. Instead, look at the unique benefits of each species of fungi and select the one that’s most appropriate for you.&nbsp;</p><p>It’s also possible to mix two different types of fungi together to create a blended tea. The only caveat is that you need to halve the amount you include of each. That way you won’t exceed the recommended daily dosage of medicinal mushrooms overall.</p>

<h3>Chaga mushroom taste: how preparation affects flavour</h3><p>What does chaga taste like in tea? A lot depends on exactly how you brew it. For example, the two most common methods for making chaga tea are using chaga powder and using chaga chunks. If you opt for powder, you’ll probably get a more full-bodied cup. That’s because powder has a greater surface area, and you can extract more flavour from it.</p><p>Timing is also important. To obtain the maximum potential benefit from chaga tea, you want to simmer it for a minimum of 20 minutes. This enables you to draw out more of the nutrients from the mushroom. However, the exact length of time you wait is up to you. The longer you leave the fungus to steep, the stronger and more astringent the tea becomes. If you’re new to the drink, you might want to start with a quicker brew. Then you can see what you think of the chaga tea taste and adjust your steeping time accordingly.</p><p>You’ve also got the option of making iced chaga tea for extra refreshment on hot days. All you have to do is make the drink the normal way and leave it to cool. Then simply pop it in the fridge to chill and pour over ice to serve.</p><p>If you’re not a fan of the pure chaga tea taste, you can always add some additional ingredients. For example, the flavour pairs well with ginger, lemon, cinnamon, cloves, and sweeteners like agave nectar. We’ve also got a <a href="https://erbology.co/recipes/chaga-tea-recipe/" target="_blank">chaga tea recipe</a> with coconut milk, nettle leaves, vanilla and nutmeg you might want to try. We encourage you to experiment and find a version of chaga tea that perfectly suits your individual tastes!</p><h3>How to make chaga tea for the best flavour experience</h3><p>There are plenty of ways to make chaga tea, giving you lots of options for crafting a flavour you love. Because there’s a large element of subjectivity, we’re not going to say that any one method is the best. However, if you want to brew a cup that gives you a smooth, rich, natural chaga taste, here’s our recommendation:</p><ol><li>Add up to one teaspoon of chaga powder and 250ml of hot (but not boiling) water to a pot. This is to make one cup of tea – you can scale up the recipe if you’re brewing more.</li><li>Stir well and allow the mixture to simmer for 20-30 minutes, depending on how strong you like your tea.</li><li>Turn off the heat and pour the tea into cups. You might want to strain it, as our chaga powder doesn’t fully dissolve in water. However, you’ll get more nutrients from the drink if you skip that step. Stirring your tea from time to time as you enjoy it should prevent it from tasting grainy.</li></ol><p>It really is that simple!</p><h3>How quality affects the taste of chaga tea</h3><p>One final factor that influences chaga tea taste is the quality of the mushroom powder you use to brew it. With almost any drink or dish you make, the better the ingredients are, the better the flavour will be. And this is true for functional fungi tea too.</p><p>What does chaga taste like when you cultivate and produce it in different ways? You should get a more robust, earthy flavour from chaga that grows naturally on birch trees compared to farmed varieties. The mushroom is also normally sweeter and not as bitter when you wild-harvest it. One reason for this is that chaga absorbs compounds from the tree it’s growing on. If producers cultivate chaga on other substances, like grains, it’s likely to have a weaker and less pleasant flavour. What’s more, it probably won’t contain as many health-supporting nutrients as wild chaga.</p><p>That’s why we source our chaga from the birch forests of Finland, where our team wild-harvests it in small batches. Next, they carefully dry the fungus and remove the outer crust before grinding the chaga underneath into a fine powder. We pack this into environmentally friendly amber glass jars that keep it fresh and preserve its flavour.</p><p>Another issue that will affect your chaga mushroom taste is whether the powder is pure or not. Some manufacturers sneak in artificial preservatives, filler ingredients, or other unwanted additives. Not only might these alter the flavour, but they can also make the ingredient less potent. Rest assured that we don’t add anything to our fungi – what you receive is <a href="https://erbology.co/shop/wild-chaga-mushroom-powder/" target="_blank">100% pure and organic chaga powder</a>.</p><h3>Enjoying the taste of chaga tea safely</h3><p>That pretty much covers the questions ‘what does chaga taste like?’ and ‘how do I make chaga tea?’. The final issue to discuss is how to enjoy the drink safely. First, it’s important to choose a high-quality chaga powder. As well as improving the taste of the tea, that gives you the best chance of enjoying its wellness benefits. Second, stick to the recommended dosage of your chosen functional fungi powder. For ours, that’s up to one teaspoon once or twice a day.</p><p>Third, while you can take chaga every day, we suggest you do so in cycles. In practical terms, that means taking a break for 1-8 weeks after using the fungus for 6-8 weeks. This is to prevent you from developing a tolerance to the ingredient or overstimulating your immune system.</p><p>Another factor to bear in mind is that medicinal mushrooms (of any kind) are not suitable for everyone. For example, you shouldn’t take functional fungi if you’re pregnant or breastfeeding. This is because there hasn’t been enough research to say if the ingredients are safe for these groups. Likewise, you should never give medicinal mushrooms to children.</p><p>If you have an existing health condition or are taking medication, speak to a doctor before drinking chaga tea. This is to ensure that it’s appropriate for your needs and you won’t experience any unwanted interactions or side effects. For instance, because chaga has immunomodulatory properties, it may pose a risk for people with autoimmune diseases. Similarly, its ability to affect blood sugar might make it unsuitable for those who have diabetes or are on insulin.</p><h3>Chaga tea: wholesome, tasty, versatile</h3><p>Hopefully, this post has given you a better idea of what chaga tea tastes like and how to brew it. The drink can be a delicious way to support your wellbeing, plus offers plenty of options for customisation. Time to put the kettle on!</p>

“Chaga tea has an earthy and mildly bitter flavour, with nutty notes, a touch of sweetness, and a hint of vanilla.”

What is Chaga Tea and How Does it Taste? - Erbology

Much of the discussion around chaga tea concentrates on the potential health benefits of the drink. And while those are definitely important, taste matters too! So today we’re focusing on flavour. What does chaga taste like? How can you adapt the beverage to suit your preferences? And what’s the best way to brew the perfect cup? We’ve got the answers to all those questions and more in this article.

What is chaga tea and how does it taste?

<p>The human body’s cells face continuous threats every day. One of the most common threats to our health are free radicals. Antioxidants otherwise known as “free-radical scavengers'' help neutralise these unstable molecules in the human body. This is important because they help to prevent cell damage caused by free radicals. In other words, free radicals can cause oxidative stress, which can increase the risk of diseases, including cancer and heart disease.(<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5927356/">1</a>)</p><h3>Fat soluble vs water soluble antioxidants</h3><p>Antioxidants can be either fat soluble or water soluble. Fat soluble antioxidants act primarily in cell membranes, such as vitamin E. Whereas, water soluble antioxidants perform their actions in the fluid inside and outside cells, for example vitamin C.</p><p>Vegetables and fruits are rich sources of antioxidants. However, antioxidants are not only natural but can also be man-made substances.(<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6523754/">2</a>)</p><p><img src="https://erbology.health/storage/images/2022/06/5D30086-1024x683.jpg"></p><h3>Antioxidants in food production</h3><p>Because of their ability to inhibit oxidation, antioxidant preservatives play a crucial role in food production. Antioxidants can increase the shelf life of both natural and processed foods. Therefore, they’re frequently used as food additives. For example, vitamin C is often added to processed foods to act as a preservative.(<a href="https://pubmed.ncbi.nlm.nih.gov/23501254/">3</a>)</p><p>Due to the many proposed benefits of antioxidants, they continue to be studied all over the world. In this article we'll look at examples of foods high in antioxidants, but first let’s explore the impact of free radicals and oxidative stress on our health.</p><h3>How do free radicals function?</h3><p>This next section is a bit scientific, so bare with us! Free radicals are unstable atoms that cells produce as the body processes food and reacts to the environment. When there are more free radicals than antioxidants, it can lead to a state called oxidative stress. When the two are balanced, our cells can go about their daily routine without damaging themselves, because the cell neutralises free radicals with antioxidants.</p><p>During periods of oxidative stress, there are no antioxidants present. Free radicals go in search of other molecules in the cell which it can react with and steal an electron from to stabilise itself. Important substances like lipids, proteins and DNA are common targets. Because a molecule is without an electron it looks for another electron itself. As a result, a chain reaction sets off where molecules go around stealing electrons.</p><p>This continues until a certain type of free radical can pair up with others of the same type. Continuous oxidative stress damages our DNA and other significant molecules in our bodies. Therefore, without antioxidants, free radicals cause serious harm very quickly.(<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249911/">4</a>)</p><p>Several lifestyle, stress, and environmental factors promote excessive free radical formation and oxidative stress, including:</p><ul><li>Smoking</li><li>Air pollution</li><li>Consumption of alcohol</li><li>High blood sugar levels</li><li>Exposure to UV light</li></ul><p>It’s important to note that, at low levels, free radicals aren’t all bad. Many free radicals are necessary and used by our body's cells to kill invading bacteria. For example, our immune cells use free radicals to fight infections. Phagocytes, are a specific type of germ-fighting white blood cell that produce and store free radicals which destroy invading pathogens.(<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5551541/">5</a>)</p><p><img src="https://erbology.health/storage/images/2021/08/R5D30915-1024x683.jpg"></p><h3>Diseases linked to oxidative stress</h3><p>Unfortunately, damage to important elements of our cells has consequences, which link free radicals to numerous diseases. Therefore, it’s important to try and avoid oxidative stress when we can.</p><p>In most cases oxidative stress causes inflammation. Infections and injuries trigger the body’s immune response. Immune cells then produce free radicals while fighting off invading germs. As a result, free radicals damage healthy cells, leading to inflammation. Usually, once the immune system eliminates the infection or repairs damaged tissue, inflammation stops. However, oxidative stress can also trigger the inflammatory response, which produces more free radicals, leading to further oxidative stress and creating a cycle. This may lead to several conditions, including heart disease, diabetes, cardiovascular disease, and arthritis.(<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3636404/">6</a>)</p><p>The effects of oxidative stress may also contribute to several neurodegenerative conditions, such as Alzheimer’s disease. The brain is especially susceptible to oxidative stress because brain cells consume 20% of the total amount of oxygen the body needs to fuel itself. Brain cells require oxygen to perform intense metabolic activities that generate free radicals. These free radicals help support brain cell growth and cognitive functioning. However, oxidative stress modifies proteins, such as amyloid-beta peptides in a way that contributes to the accumulation of plaque in the brain, which is a key marker of Alzheimer’s disease.(<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5881419/">7</a>,<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5680523/">8</a>)</p><p><a href="https://erbology.co/shop/organic-lions-mane-mushroom-powder/"><img src="https://erbology.health/storage/images/2020/12/R5D34351-1024x683.jpg"></a></p><h3>Types of dietary antioxidants and foods high in these antioxidants</h3><p>Dietary antioxidants are substances that significantly decrease the adverse effects of reactive oxygen and nitrogen species, on normal physiological functions in humans. Examples of dietary antioxidants and foods high in antioxidants include:</p><p>Vitamin A. This antioxidant is important for vision, growth, cell division, reproduction and immunity. It’s also worth noting that beta-carotene from plant-based sources is converted to vitamin A. Sources include:<a href="https://erbology.co/shop/organic-sea-buckthorn-powder/"> sea buckthorn berries</a>, carrots, spinach, dairy, eggs, and liver.(<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6162863/">9</a>)</p><p>Vitamin C. This water-soluble antioxidant known as ascorbic acid is an essential dietary nutrient. It's involved in many body functions, including absorption of iron, proper functioning of the immune system, and maintenance of healthy bones and teeth. Berries,<a href="https://erbology.co/shop/organic-bergamot-juice/"> citrus fruits</a>, and bell peppers are great sources.(<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3783921/">10</a>)</p><p>Vitamin E. This fat-soluble antioxidant plays a critical role in protecting cell membranes against oxidative damage. Vitamin E rich foods include: nuts, seeds, and cold-pressed plant-based oils, such as<a href="https://erbology.co/shop/organic-amaranth-seed-oil/"> amaranth</a>,<a href="https://erbology.co/shop/organic-chia-seed-oil/"> chia</a> and<a href="https://erbology.co/shop/organic-hemp-seed-oil/"> hemp</a>.(<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3156342/">11</a>)</p><p>Lycopene. A type of organic pigment called a carotenoid that gives some vegetables and fruits a red colour. It can protect DNA, proteins, and lipids against oxidation. In addition, lycopenes can act on other free radicals such as hydrogen peroxide, nitrogen dioxide and hydroxyl radicals. Typically lycopenes are present in pink and red fruits and vegetables, including tomatoes and watermelon.(<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6263198/">12</a>)</p><p>Lutein. In the eye, lutein's role as an antioxidant lowers the activity of free radicals, which can cause damage to the macula and other parts of the eye. It also helps to absorb harmful high-energy blue light to protect and maintain healthy eyes. You can find lutein in leafy greens, corn, and oranges.(<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3708350/">13</a>)</p><p>Selenium. This antioxidant plays an important role in the health of your immune system. Selenium helps lower oxidative stress in the body, which reduces inflammation and enhances immunity. Selenium rich foods include: rice, whole grains, legumes and nuts.(<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3277928/">14</a>) Brazil nuts are particularly high in selenium.</p><p>Flavonoids. Antioxidant flavonoids may effectively control key steps of cell growth and differentiation, which is key in the development of individual organs. Cabbage, kale and<a href="https://erbology.co/shop/organic-milk-thistle-powder/"> milk thistle</a> are great sources of flavonoids.(<a href="https://pubmed.ncbi.nlm.nih.gov/23434657/">15</a>)</p><p>Phenols. On regular eating, phenols promote the anti-inflammation capacity of human beings. Cocoa, broccoli and tomatoes are particularly rich in phenolic compounds.(<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6734135/">16</a>)</p><p>Ellagic acid. The antioxidant properties of ellagic acid have prompted research, which shows that it may boast powerful anti-inflammatory, cancer-fighting properties. The best sources of ellagic acid in the diet are strawberries, cherries, and<a href="https://erbology.co/shop/organic-walnuts/"> walnuts</a>.(<a href="https://pubmed.ncbi.nlm.nih.gov/27671829/">17</a>)</p><p>Glutathione. This antioxidant is essential for the immune system's proper functioning and is vital in building and repairing tissue. Spinach, avocados and asparagus are some of the richest dietary sources.(<a href="https://pubmed.ncbi.nlm.nih.gov/19393193/">18</a>)</p><p><img src="https://erbology.health/storage/images/2022/07/5D30631-1024x683.jpg"></p><h3>Related readings</h3><ul><li><a href="https://erbology.co/anti-inflammatory-diet/">Anti-inflammatory diet: what foods to eat?</a></li><li><a href="https://erbology.co/walnuts-brain-health/">Are walnuts good for your brain?</a></li></ul>

<h3>The effect of cooking on antioxidants</h3><p>Does cooking have any effect on antioxidants? Recent reports suggest that cooking increases antioxidant activities by liberating antioxidant compounds from insoluble portions of foods. For example, lycopene is an antioxidant that gives tomatoes their red colour. When tomatoes undergo a cooking process that involves heat, the lycopene becomes easier for our bodies to process and use (more bioavailable).(<a href="https://www.sciencedirect.com/science/article/abs/pii/S0308814605000531">19</a>)</p><p>Alternatively, studies have shown that vegetables including cauliflower and peas lose much of their antioxidant activity in the cooking process. Therefore, the important thing is to eat a variety of antioxidant-rich food, both cooked and raw.(<a href="https://pubmed.ncbi.nlm.nih.gov/19397724/">20</a>)</p><p>One of the most significant factors in cooking isn't how vegetables are heated, but rather how much water is used. Boiling and pressure-cooking causes nutrients to leach out of vegetables and into cooking water. Because antioxidants like vitamin C are water-soluble, i.e they dissolve in water, it makes sense that these nutrients leach out into the water using this cooking method. Therefore, boiling vegetables may be a more effective method for retaining antioxidants when making soups because some antioxidants may remain in the broth. However, boiling can reduce antioxidant content by as much as 60%. Vitamin C in particular is reduced with heat.(<a href="https://www.emerald.com/insight/content/doi/10.1108/NFS-11-2012-0123/full/html">21</a>)</p><p>Fortunately, a lot of the foods that we don't cook, including fruits, nuts and seeds, are examples of foods high in antioxidants. Therefore, as long as you eat a balanced diet, you shouldn't have trouble getting enough antioxidants.</p><h3>Are cold-pressed oils rich in antioxidants?</h3><p>The short answer is yes, they are. The extraction technique uses minimal heat, so that the purpose of retaining the oil's beneficial properties is served. In addition to poly unsaturated fatty acids (PUFAs), many cold-pressed oils, such as chia seed oil and sea buckthorn oil, are rich in antioxidant vitamin E and beta-carotene.</p><p>For cold-pressed oils rich in PUFAs, the effectiveness of antioxidants is of particular importance. These oils are not suitable for cooking, but ideal for drizzling finished dishes, such as salads and soups. In other words, if the oil is prepared on a high heat it could consequently cause detrimental health effects when consumed.(<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7695170/">22</a>) This is because PUFAs are chemically unstable and prone to oxidation.</p><p><a href="https://erbology.co/shop/organic-rosemary-sweet-potato-crackers/"><img src="https://erbology.health/storage/images/2022/09/5D31494-1024x683.jpg"></a></p><h3>Are sunflower seeds one of the foods high in antioxidants?</h3><p>A popular street food snack and a healthy ingredient in various recipes, sunflower seeds are indeed one of the foods high in antioxidants and one of the best sources of vitamin E. As mentioned earlier, this vitamin is a vital antioxidant that protects cells from damage associated with oxidative stress caused by free radicals.</p><p>As mentioned earlier, the brain is highly susceptible to oxidative stress, which increases during ageing and is considered a major contributor to brain degeneration. Several randomised control trials (RCTs) studied the beneficial effect of vitamin E on brain function. The results highlighted the importance of adequate vitamin E use in support of healthy brain function. However, other RCTs failed to find an association with vitamin E intake. Therefore, the benefit of vitamin E as a treatment for neurodegenerative disorders is still under debate.(<a href="https://pubmed.ncbi.nlm.nih.gov/25460513/">23</a>)</p><p>The<a href="https://erbology.co/shop/asian-inspired-crackers-bundle/"> Erbology crackers</a> are rich in sunflower seeds, the perfect antioxidant snack! What’s more, they’re a great source of fibre, vitamin B1, iron, magnesium, and zinc, all of which are needed to support your health. These are perfect alongside fresh salads and soups or they can simply be enjoyed as a healthy snack.</p><p><a href="https://erbology.co/shop/organic-walnut-oil/"><img src="https://erbology.health/storage/images/2021/10/Walnut-oil_4-1024x683.jpg"></a></p><h3>Do walnuts pack antioxidants, too?</h3><p>Commercially available as raw, roasted, salted or unsalted, walnuts are also a food high in antioxidants including vitamin E, polyphenols and ellagic acid.</p><p>Since walnuts have a favorable antioxidant profile, there is growing interest in evaluating their role in a healthy diet. Research even suggests walnut consumption is beneficial for lipid profile and cardiovascular disease risk factors. Let’s look into this a little further.</p><p>One study investigated the proposed benefits of polyphenols in walnuts on cardiovascular disease risk factors. The results suggest that consumption may be beneficial as polyphenols bind to lipoproteins. In turn, this inhibits oxidative processes that lead to the buildup of plaque in arterial walls (atherosclerosis).(<a href="https://pubmed.ncbi.nlm.nih.gov/22187094/">24</a>)</p><p>At Erbology, we make our<a href="https://erbology.co/shop/organic-walnut-oil/"> Organic Walnut Oil</a> by cold-pressing raw, small batch walnuts. We then bottle the oil in environmentally-friendly amber glass bottles that we ship directly to your home. Walnut oil is a great replacement for olive oil, drizzled over roasted vegetables, soups, and dips to add a toasty, walnut flavour. You can even use walnut oil to make walnut sauce! We recommend that you don’t heat the oil, as this could impact its antioxidant content.</p><p><img src="https://erbology.health/storage/images/2018/03/Sea-buckthorn-smoothie-bowl-5-1024x683.jpg"></p><h3>Which food has the highest antioxidant levels?</h3><p>It’s no secret that berries are packed with antioxidants. But there’s one type you’ve probably not heard of before, and that’s amla berries. Also known as Indian gooseberries, amla berries are similar to the English gooseberry. They’re of a bright green colour and around the same size as a plum.</p><p>The power and strength of an antioxidant product is measured with a value known as ORAC. Excluding spices, amla berries are thought to be the highest antioxidant food in the world!</p><p>All antioxidants fight off free radicals and protect us from oxidative stress, however amla berries are particularly special. According to a study, out of one thousand different extracts, amla berries emerged as a clear leader. It was one of only four extracts out of the entire thousand that had both superoxide radical scavenging activity and heat resistance.(<a href="https://pubmed.ncbi.nlm.nih.gov/21297917/">25</a>)</p><p>If you like the sound of amla berries, then amla powder might be for you. Just make sure to get certified organic from a trusted, verified source. Our <a href="https://erbology.co/shop/organic-amla-powder/">amla powder</a> happens to be all of the above! You can add it to virtually anything, from smoothies, soups, pasta, stews, to salads and dips!</p><h3>What are the antioxidant benefits of vegetables?</h3><p>As previously discussed, vegetables are also a fantastic source of antioxidants. What’s the first diet that comes to your mind when talking about vegetables? Ours would probably be the Mediterranean diet!</p><p>If you’re not familiar with the Mediterranean diet, put simply, it’s the typical way of eating enjoyed by people who live in the area around the Mediterranean Sea. The core set of principles surrounding the diet includes lots of fresh vegetables, legumes, fruits and whole grains.</p><p>The beneficial health effects of the Mediterranean diet have been frequently attributed to antioxidants predominantly present in vegetables.(<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8389003/">26</a>) Let’s go a bit deeper into this.</p><p>According to research, around 25% of colorectal cancer cases, 15% of breast cancer cases, 10% of prostate cancer cases and 10% pancreas cancer cases could be prevented by swapping from a Western diet to a Mediterranean diet. However, it’s worth mentioning that this might not be solely down to the antioxidants in vegetables and could be due to other factors such as lower saturated fat intake.(<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4106357/">27</a>)</p><p>Either way, the Mediterranean diet has a great reputation for being healthy. If you’d like to learn more check out our article: <a href="https://erbology.co/mediterranean-diet-benefits/">Benefits of a mediterranean diet</a>.</p><h3>Should you take antioxidant supplements?</h3><p>Antioxidant supplements contain concentrated forms of antioxidants, and are one of the more commonly consumed supplements. But, should you really take them?</p><p>As we’ve seen in this article, fruits and vegetables are rich in antioxidants, and associated with many health benefits. Therefore, you might think supplementation is an easier alternative to consuming your 5 a day!</p><p>However, current research shows that taking any particular antioxidant as a supplement doesn’t increase your protection against a disease. Moreover, although antioxidant supplements are considered healthy, The National Institutes of Health (NIH) warn that high doses of antioxidant supplements can be harmful. Dietary intake of antioxidants plays a significant role in our health. However, in this case more is not better. A high intake of isolated antioxidants can have toxic effects and can promote rather than prevent oxidative damage. This is referred to as the “antioxidant paradox”.</p><p>For example, an excessive intake of vitamin E has been found to increase the risk of prostate cancer, and the use of some antioxidant supplements have been linked to an increased risk of tumour growth. What’s more, antioxidant supplements can interact with some medications. Therefore, if you are taking medication it’s important to speak to your doctor prior to taking anything.(<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6690912/">28</a>)</p><p>Smoking causes many types of cancers, mainly because cigarette smoke contains toxins that cause oxidative stress. Because of this increased exposure to free radicals, research suggests that people who smoke need 35 mg more vitamin C per day than people who don’t smoke. Therefore, in some cases consuming more foods high in vitamin C can be a good idea. Examples of vitamin C-rich foods include<a href="https://erbology.co/shop/organic-amla-powder/"> amla powder</a>,<a href="https://erbology.co/shop/organic-sea-buckthorn-juice/"> sea buckthorn juice</a>,<a href="https://erbology.co/shop/organic-bergamot-juice/"> bergamot juice</a> and moringa powder.(<a href="https://ods.od.nih.gov/factsheets/VitaminC-Consumer/">29</a>) It’s important to mention that advice from healthcare professionals will always be to quit smoking because of its negative impact towards our health.</p><p><a href="https://erbology.co/shop/organic-amla-powder/"><img src="https://erbology.health/storage/images/2021/05/AMLA_1-1024x683.jpg"></a></p><h3>Can you avoid oxidative stress?</h3><p>Unfortunately, you can’t completely avoid oxidative stress. In some cases it’s just a process that occurs naturally throughout our day to day lives. However, steps can be taken to reduce the likelihood of it occurring.</p><p>One step you can take is to make sure you’re consuming an adequate amount of foods high in antioxidants through your diet. Eating plenty of antioxidant-rich whole foods is better than taking supplements. The best strategy to ensure adequate antioxidant intake is to follow a diet rich in various fruits, vegetables and whole grains.</p><p>Another way is to avoid environmental stressors that increase the amount of free radicals in your system. For example, you should avoid smoking or inhaling second-hand smoke, binge drinking, and wear sun cream to limit your exposure to UV light. A combination of the right diet and avoidance of environmental stressors will certainly set you on the right path towards reducing oxidative stress.</p><h3>Related readings</h3><ul><li><a href="https://erbology.co/beta-carotene/">What is beta-carotene good for?</a></li><li><a href="https://erbology.co/supplements-take/">What supplements should I take?</a></li></ul>

"It’s important to note that, at low levels, free radicals aren’t all bad. Many free radicals are necessary and used by our body's cells to kill invading bacteria."

What Foods are High in Antioxidants - Erbology

A whole host of health products claim to be brimming with antioxidants, but why? Let’s take a look at examples of foods high in antioxidants and their benefits towards our health.