<h3>A global star to tackle a global issue</h3>

<p>&#39;Before the Flood&#39; begins in theatrical fashion, as perhaps should be expected with one of the world&#39;s most celebrated actors at the helm. Co-producer and megastar Leonardo DiCaprio ushers us into the documentary with a short and provocative monologue.</p>

<p>He begins with a childhood memory of an art piece he had in his crib by Hieronymus Bosch. Examining the images, he describes the transition of society from a peaceful paradise to a world full of deadly sins. It has left us, he believes, in a dystopian reality riddled with death, crime and destruction.</p>

<p>It&#39;s a bleak view to take, but then DiCaprio has been taking a personal role in environmental advocacy for many years. He has undoubtedly seen first hand the destruction wrought on the environment by human consumption.</p>

<p>Here, he evidently hopes to use his own celebrity status to draw attention to the cause. However, he is unexpectedly modest about his own personal role in environmental advocacy. His scepticism regarding the impact he can make is refreshingly honest.</p>

<p>DiCaprio frequently reflects on his own critics, who cite his inexperience and lavish lifestyle as reasons to diminish his credibility. He takes a mature approach to their comments. Through his personality and simple belief, he proves himself a worthy guide to lead us on this journey through the devastation of climate change.</p>

<p>Giving us a window into his life, from his family to his acting career, he also helps us better understand his motivations for fighting climate change. He demonstrates an intelligent ability to connect emotionally with the viewers, acknowledging his limited understanding. Not an expert, but an &#39;everyman&#39;, he almost acts as a bridge between the two worlds, &lsquo;translating&rsquo; complex scientific explanations into a considerably easier language.</p>

<h3>Problems and solutions</h3>

<p>Documentaries about climate change often focus on the problems, aggressively attacking the responsible parties. However, they often fail to come up with anything close to a solution. Viewers or readers walk away fearful, with no understanding of how these problems may be overcome.</p>

<p>&#39;Before the Flood&#39;, though, makes presents a variety of clear solutions for the problems it examines.</p>

<p>DiCaprio focuses particularly on the carbon tax, a &#39;silver bullet for climate change&#39;.&nbsp;The logic behind it is relatively simple: if adding carbon to the atmosphere becomes more expensive, fewer people will do it.</p>

<p>However, the obstacles stopping such a tax from coming into force have little to do with how much practical sense it makes. It has more to do with how we transition towards it, while private fossil fuel money has such a stranglehold on the political system.</p>

<h3>Sceptics and &#39;deniers&#39;</h3>

<p>Climate change sceptics feature throughout the documentary, along with the perhaps more insidious &#39;deniers&#39;; people who simply deny that climate change is happening.</p>

<p>Many senior politicians appear to be climate change deniers. Indeed, the number of deniers within the US government is staggering</p>

<p>With a 95% plus consensus regarding the condition of our climate, how can such seemingly educated and intelligent individuals care so little for our environment?</p>

<p>Of course, the underlying reasons proceed to reveal themselves. One of them is the relationship between fossil fuel money and political influence.</p>

<p>Many key figures within the US government receive campaign money from fossil fuel companies. This money buys the politicians influence over votes, and in exchange, the companies can influence policy decisions in a way which benefits them.</p>

<h3>Visually powerful</h3>

<p>&#39;Before the Flood&#39; is, quite simply, visually outstanding.</p>

<p>Footage from across the world focuses on areas experiencing the real, present day impact of global warming. Scenes ranged from melting icecaps in Greenland&#39;s frozen landscapes to deforestation in South America&rsquo;s receding rainforests.</p>

<p>Conceptual animations as illustrations of a future society made for thought-provoking viewing. It also added a layer of credibility to the claims made throughout.</p>

<p>Certain footage also proved to be unexpectedly emotional. The idea that the beauty of the ice caps and rainforests may be destroyed forever, without the opportunity to return, is devastating, made all the more so by the beautiful cinematography which captures their awful predicament.</p>

<h3>Examining the motives behind the film</h3>

<p>Leonardo DiCaprio comes from a world where celebrity and public perception means everything. Before watching the film, we couldn&#39;t help but wonder: could DiCaprio be using the issue of climate change for more dubious reasons?</p>

<p>Thankfully, the film itself dispelled these concerns.</p>

<p>DiCaprio comes across as a man who has a profound personal respect for nature, and who is using his platform to help protect it. He is also consistently honest, sharing his doubts and struggles with the ethical dilemmas surrounding fossil fuel consumption.&nbsp;He acknowledges criticisms of his advocacy; many US media outlets have accurately pointed out that his carbon footprint is bigger than most.</p>

<p>While this could lead one to think of him as a hypocrite (and indeed, that criticism has been frequently levelled at him), it also removes any sense of &#39;preaching&#39; from the documentary. After careful consideration, we concluded that his proactive advocacy probably results in a positive &lsquo;net&rsquo; value to the world, even if - like most of us - he isn&#39;t perfect.</p>

<p>And in fact, while most of us can&#39;t imagine having to think of ways to make our private jets and yachts carbon-neutral, the logic proves surprisingly relatable. It&#39;s always a toss-up between protecting the natural world and convenience, cost, status and a host of other factors which lead us to make environmentally-damaging choices.</p>

<p>He speaks as someone with limited knowledge, often experiencing childlike agitation over the spectacles shown in the film. He&#39;s surprised over solutions presented to him by experts.</p>

<p>In another documentary, the host&#39;s self-confessed ignorance would come across as unprofessional, but here, it works brilliantly. As Leo learns, so do we, and as such we&#39;re gently encouraged (rather than told) to change our behaviour.</p>

<h3>The Erbology Take</h3>

<p>Smart, relatable and visually stunning, &#39;Before the Flood&#39; is a thought-provoking masterpiece which deserves your attention. It&#39;s films like this, with their potential for mass appeal, that have the potential to change minds and behaviours. Highly recommended.</p>

<h3>About the film</h3>

<p>Before the Flood is a 2016 documentary film exploring climate change directed by Fisher Stevens.</p>

<p>The documentary was produced as a collaborative effort between Fisher, Leonardo DiCaprio, James Packer, Brett Ratner, Trevor Davidoski, and Jennifer Davisson Killoran. Martin Scorsese is also accredited as an executive producer of the film(2).</p>

<p>The documentary premiered at the Toronto International Film Festival in September 2016 and was later released theatrically to the mass public on October 21, before airing on the National Geographic Channel website on October 30.(3)</p>

A global star to tackle a global issue

&#39;Before the Flood&#39; begins in theatrical fashion, a ...

“We only get one planet. Humankind must become accountable on a massive scale for the wanton destruction of our collective home. Protecting our future on this planet depends on the conscious evolution of our species.”

'Before the Flood': A thought-provoking Masterpiece - Erbology

'Before the Flood' is a 2016 documentary film co-produced by Leonardo DiCaprio. Its purpose is to generate discussion around climate change, a topic which is relevant both today and as we move towards a future threatened by global warming. The Erbology Team settles down for a viewing.

'Before the Flood': A thought-provoking masterpiece

<h3>What is iron?</h3>

<p>Firstly, let&rsquo;s discuss what iron is. Iron is a naturally present mineral in many foods. You might say that iron is specifically significant due to its ability to make red blood cells, which carry oxygen around the body, thus helping to maintain healthy blood.&nbsp;</p>

<p>This is because iron is a major component of hemoglobin, a type of protein in red blood cells responsible for carrying oxygen from our lungs to all parts of our body. Iron is also part of myoglobin, a protein that plays the role of carrying and storing oxygen specifically in muscle tissues. As a result, iron supports muscle metabolism, healthy connective tissues, physical growth, neurological development, cellular functioning, and synthesis of some hormones.(<a href="https://books.google.co.uk/books?hl=en&amp;lr=&amp;id=VgK7zzPZ2AcC&amp;oi=fnd&amp;pg=PT44&amp;dq=Aggett+PJ.+Iron.+In:+Erdman+JW,+Macdonald+IA,+Zeisel+SH,+eds.+Present+Knowledge+in+Nutrition.+10th+ed.+Washington,+DC:+Wiley-Blackwell%3B+2012:506-20.&amp;ots=IcXg2rni4o&amp;sig=deAopY7t570ym-gvntU_cZzbqQ0&amp;redir_esc=y#v=onepage&amp;q&amp;f=false">1</a>)</p>

<p>You can find dietary iron in two forms: heme and non-heme. While heme iron is only found in animal flesh such as meat, poultry and seafood, you can find non-heme iron in animal flesh and plant foods. These sources of iron include whole grains, nuts, seeds, legumes, and leafy greens; which tend to be the type of plant foods animals consume.&nbsp;</p>

<p>Before jumping into the 10 best natural sources of iron, we&rsquo;re going to briefly go over why it&rsquo;s so important to not neglect our iron intake.&nbsp;</p>

<h3>What is iron deficiency?</h3>

<p>Anemia is a blood condition distinguished by a lack of healthy red blood cells or hemoglobin. Iron deficiency anemia occurs when the body does not have enough iron to produce the hemoglobin it needs.</p>

<p>This condition is caused by the following:</p>

<ul>
	<li>Poor diet or not enough iron in the diet</li>
	<li>Blood loss</li>
	<li>A decreased ability to absorb iron</li>
	<li>Pregnancy</li>
</ul>

<p>Around 10 million people in the United States have low iron levels, and roughly 5 million of these have been diagnosed with iron deficiency anemia.(<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3685880/">2</a>) It is the most common nutritional deficiency worldwide, causing extreme fatigue and lightheadedness. It affects all ages and people receiving kidney dialysis among those at highest risk for this condition.</p>

<p>Iron is stored in the liver, spleen, muscle tissue, and bone marrow and is delivered throughout the body by a protein in blood that binds to iron. Therefore, a doctor may sometimes check blood levels of these two components if anemia is suspected.</p>

<p>So, what are some of the best sources of iron?</p>

<p><img alt="almond biscotti recipe" height="1707" src="https://erbology.co/wp-content/uploads/2021/06/Organic_Almond_Biscotti_Ingredients-scaled.jpg" width="2560" /></p>

<h3>Almonds</h3>

<p>Generally speaking, nuts contain quite a bit of non-heme iron. In particular, almonds boast an impressive nutrient profile, including iron. They contain 3.7mg of iron per 100g, or one fifth of the daily value (DV).&nbsp;</p>

<p>Our <a href="https://erbology.co/shop/organic-almonds/">Organic Italian Almonds</a> are perfect on their own as a snack, or as part of a meal. It&rsquo;s as easy as grabbing a handful as a healthy snack or sprinkling over salads, breakfast bowls, desserts and pasta dishes.&nbsp;</p>

<p><img alt="cooked and raw amaranth grain" height="923" src="https://erbology.co/wp-content/uploads/2018/03/Amaranth-patties-1.jpg" width="1385" /></p>

<h3>Walnuts</h3>

<p>Walnuts clock in at around 2.9mg of iron per 100g, which is 16% of our DV.&nbsp;</p>

<p>Simply sprinkle them over your go-to salads or breakfast bowls for additional texture and a rich and toasty flavour. If you&rsquo;re a little peckish you can even grab a handful as a healthy iron-rich snack.&nbsp;</p>

<p>At Erbology, we shell our <a href="https://erbology.co/shop/organic-walnuts/">walnuts</a> to order ensuring they reach you as fresh as possible. Our nuts are shipped to us in small batches from farmers in Transylvania. Once we receive them, we perform additional quality checks to select the best nuts. Then, we ship them straight to you, with no delays, and almost no time spent in storage.&nbsp;</p>

<p>It&rsquo;s important to mention that there are claims that walnuts contain phytates, which supposedly have an inhibitory effect on our body&#39;s ability to absorb iron from food. However, phytates are in fact a beneficial antioxidant, and although they can reduce the absorption of iron, this effect is only of concern for those following imbalanced diets.(<a href="https://pubmed.ncbi.nlm.nih.gov/19774556/">3</a>)</p>

<h3>Amaranth</h3>

<p>Amaranth is often referred to as gluten-free grain because it doesn&#39;t grow from grasses like other cereal grains do. Not only is it a complete source of protein but it&rsquo;s also bursting with iron! A one cup serving of cooked amaranth grain provides over 5mg of iron, which is more than a quarter of our daily value!&nbsp;</p>

<p>Fortunately, amaranth comes in many forms, all with terrific health benefits. So, no matter your cooking ability or style, amaranth will fit brilliantly into your recipes. For example, <a href="https://erbology.co/shop/organic-puffed-amaranth/">puffed amaranth</a> makes a fantastic crunchy and nutritious topping for salads and breakfast bowls. You can even include it in your favourite granola bar and energy ball recipes for extra crunch! It adds a delightful nutty flavour and contains other valuable nutrients, such as magnesium and vitamin E.</p>

<h3>Jerusalem artichokes&nbsp;</h3>

<p>Despite the name, Jerusalem artichokes do not come from Jerusalem, neither do they relate to artichokes &ndash; at least biologically speaking! This vegetable with an imposing name is part of the sunflower family. Also known as sunchoke and sunroot, it has a mild earthy and sweet flavour and texture often compared to a hazelnut or water chestnut.&nbsp;</p>

<p>A 100g serving of raw Jerusalem artichoke contains about 3.4mg of iron, or nearly 20% of our DV. Moreover, our <a href="https://erbology.co/shop/organic-jerusalem-artichoke-powder/">Organic Jerusalem Artichoke Powder</a> boasts an astonishing 9mg of iron per 100g. This is because we use about five kilograms of fresh tubers to make one kilogram of our powder.</p>

<p>Jerusalem artichokes go very nicely as a side dish, or in sweet or savoury dishes. We also love adding a spoonful of our Organic Jerusalem Artichoke Powder to breakfast bowls, soups and pasta dishes. In addition to iron, it is rich in prebiotic inulin fibre and thiamine.</p>

<h3>Related readings</h3>

<ul>
	<li><a href="https://erbology.co/low-iron-tired/"><strong>Does low iron make you tired?</strong></a></li>
	<li><a href="https://erbology.co/foods-high-antioxidants/"><strong>What foods are high in antioxidants?</strong></a></li>
</ul>

<h3>Soy</h3>

<p>A species of legume native to East Asia, the soybeans (edamame) are a complete protein. Varieties include green, yellow and black which make tofu and tempeh.</p>

<p>Fortunately, all of the above are fantastic sources of iron. In fact, soybeans contain around 10mg of iron per cup, or 55% of the DV. Similarly, 6 ounces (170g) of soft tofu provide 2.6mg, or 14% of the DV, while the same portion of tempeh offers 4.5mg of iron, or 25% of the DV.</p>

<p>The traditional thinking is that iron absorption from beans like soy is quite low. However, this thinking is based on single meal studies. In addition, older methodology is unreliable when measuring iron absorption from ferritin, which is a blood protein that contains iron.(<a href="https://academic.oup.com/ajcn/article-abstract/40/1/42/4691326">4</a>)&nbsp;</p>

<p>On the contrary, because some of the iron in soy, as well as other legumes, is in the form of ferritin, iron absorption may be much higher than previously thought. More recent studies, using methodology suitable for measuring iron ferritin absorption, showed absorption from soy to be quite high.(<a href="https://academic.oup.com/ajcn/article/83/1/103/4649438">5</a>)</p>

<p><a href="https://erbology.co/shop/organic-cordyceps-mushroom-powder/"><img alt="organic cordyceps mushroom" height="1376" src="https://erbology.co/wp-content/uploads/2020/12/R5D34402.jpg" width="2064" /></a></p>

<h3>Lion&rsquo;s mane mushrooms&nbsp;</h3>

<p>Lion&rsquo;s mane mushrooms have a similar nutritional profile to many other mushroom varieties. In general, fungi are low in calories and fat, with a sizable helping of antioxidants and minerals, such as iron. Just one cup of cooked lion&rsquo;s mane mushroom contains about 2% of our recommended DV of iron.</p>

<p>Our Lion&rsquo;s Mane Powder is 100% organic and natural, and makes a convenient, iron-boosting addition to your favourite recipes. It&rsquo;s easy to add to hot drinks, and smoothies, or you can even mix it into soups and stews! If you&rsquo;re thinking of trying lion&rsquo;s mane, don&rsquo;t forget to choose an organic product to avoid any chemicals or pesticides making their way into your food.</p>

<p><img alt="Mushroom hot chocolate" height="1000" src="https://erbology.co/wp-content/uploads/2021/01/R5D34604.jpg" width="1500" /></p>

<h3>Dark chocolate</h3>

<p>Fortunately, dark chocolate is not only incredibly delicious but also nutritious. A 28g serving contains 3.4mg of iron, which is almost 20% of the DV!</p>

<p>However, not all chocolate is the same. Compounds known as flavanols are responsible for chocolate&rsquo;s benefits, and the flavanol content of dark chocolate is much higher than that of milk chocolate. Subsequently, it&rsquo;s best to consume chocolate with a minimum of 70% cocoa to get the maximum benefits.(<a href="https://www.ahajournals.org/doi/full/10.1161/circulationaha.107.738070">6</a>)</p>

<p>Our raw chocolate granola contains 4mg of iron per 100g whilst being a delicious, chocolatey snack with benefits for your gut health. Simply enjoy as a filling snack, or pair with yoghurt or milk for a healthy iron-rich breakfast!</p>

<p><a href="https://erbology.co/shop/organic-hemp-protein-powder/"><img alt="hemp protein powder" height="1707" src="https://erbology.co/wp-content/uploads/2021/08/HEPW_inside-scaled.jpg" width="2560" /></a></p>

<h3>Hemp&nbsp;</h3>

<p>Technically a nut, hemp seeds are very nutritious. They have a mild, nutty flavor and are often referred to as hemp hearts. In addition, they have a great nutritional profile being rich in healthy fats, protein and various minerals. In fact, hemp seed powder contains iron in abundance, boasting 7mg of iron per 30g, which accounts for up to 40% of our DV!&nbsp;</p>

<p>The Erbology <a href="https://erbology.co/shop/organic-hemp-protein-powder/">Organic Hemp Protein Powder</a> is a fantastic source of iron. Try adding a spoonful to your daily routine to increase your intake. You can add it into a post-workout smoothie or mix it into breads and cakes.</p>

<p><a href="https://erbology.co/shop/organic-chia-seed-powder/"><img alt="chia seed powder" height="1707" src="https://erbology.co/wp-content/uploads/2022/05/5D39704-scaled.jpg" width="2560" /></a></p>

<h3>Chia seeds</h3>

<p>Also known as the edible seeds of Salvia hispanica, a flowering plant in the mint family, chia seeds are native to central and southern Mexico. &lsquo;Chia&rsquo; means strength! This tiny&nbsp; seed comes packed loaded with nutrients and is also a great source of iron. Just 2 tbsp (15g) of chia seed powder provide 1.8mg of iron, which is equivalent to 10% of our DV of iron.&nbsp;</p>

<p>The seeds are an unprocessed whole-grain, and unlike flaxseeds, they are easily absorbed by the body. Our <a href="https://erbology.co/shop/organic-chia-seed-powder/">Organic Chia Powder</a> is not simply made of ground chia seeds. First, we cold-press the seeds to extract the oil. As a result, our powder is more concentrated and rich in minerals and vitamins. Simply stir into porridge, smoothies or mix into baked goods like cookies and cakes if you enjoy mildly nutty notes of flavour.</p>

<h3>Is red meat one of the best sources of iron?</h3>

<p>Red meat contains heme-iron. This is the form most readily absorbed by our bodies. For example, we absorb up to 30% percent of the heme iron that we consume. Top animal-based sources of iron include red meats such as beef, lamb and pork. Generally speaking, the redder the meat, the higher its iron content.</p>

<p>Red meats and their iron content:</p>

<ul>
	<li>100g of beef contains 2.6mg of iron/ 14% of our DV</li>
	<li>100g of lamb contains 1.9mg of iron/ 10% of our DV</li>
	<li>100g of pork contains 0.9mg of iron/ 4% of our DV</li>
	<li>100g of veal contains 1 mg of iron/ 5% of our DV</li>
</ul>

<p>However, the World Health Organization has classified processed meat as a carcinogen. Diets high in red meats can increase the risk of type 2 diabetes, cardiovascular disease and cancer.&nbsp;</p>

<p>Furthermore, it&rsquo;s worth mentioning that compared to beef burgers (made with red meat), plant-based burgers are associated with up to 98% less greenhouse gas emissions. This is because plant-based products generally require much less agricultural land, need less water and cause less pollution than animal products.(<a href="https://www.sciencedirect.com/science/article/pii/S2666833522000612#bib0085">7</a>)&nbsp;</p>

<p>Hence, to minimise our environmental impact and risk of disease, it&rsquo;s clear that reducing meat intake is one of the leading solutions. Fortunately, the previous 9 plant-based sources of iron are a clear indication that our iron intake wouldn&rsquo;t be negatively impacted, whilst helping to reduce our risk of disease.&nbsp;</p>

<p><img alt="Supplement pills" height="960" src="https://erbology.co/wp-content/uploads/2021/04/adam-niescioruk-hWzrJsS8gwI-unsplash.jpg" width="1500" /></p>

<h3>Do I need to take iron supplements?</h3>

<p>Generally speaking, the majority of people should be able to get all the iron they need by eating a varied and balanced diet. If you do decide to take iron supplements, avoid taking too much as this can be harmful.</p>

<p>In healthy people, taking high doses of iron supplements (particularly on an empty stomach) can cause an upset stomach, constipation, nausea, abdominal pain, vomiting, and diarrhea. Large amounts of iron may also cause more serious effects, including inflammation of the stomach lining and ulcers.(<a href="https://ods.od.nih.gov/factsheets/Iron-Consumer/">8</a>)</p>

<p>However, it&rsquo;s essential to highlight that iron intake is important. Simply put, without enough iron, there aren&rsquo;t enough red blood cells to transport oxygen around the body, ultimately leading to fatigue and potential anemia.</p>

<p>Furthermore, iron from plant sources is not as well absorbed as the heme-iron from meat. However, consuming non-heme iron alongside foods containing vitamin C will help increase the amount of iron your body absorbs.</p>

<p>For example, you can sprinkle chia seeds over a fruit bowl with kiwis and oranges.. Or you can add baby spinach, peppers or tomatoes to a tofu dish to enhance your iron absorption.(<a href="https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2796.1989.tb01409.x">9</a>) The combinations are endless!</p>

<h3>Related readings</h3>

<ul>
	<li><a href="https://erbology.co/do-supplements-work/"><strong>Do supplements really work?￼</strong></a></li>
	<li><a href="https://erbology.co/best-natural-sources-magnesium/"><strong>7 best natural sources of magnesium</strong></a></li>
</ul>

What is iron?

Firstly, let&rsquo;s discuss what iron is. Iron is a naturally present mineral in m ...

"Iron is a major component of hemoglobin, a type of protein in red blood cells responsible for carrying oxygen from our lungs to all parts of our body."

10 Best Natural Food Sources of Iron - Erbology Editorial

Iron is an important mineral that serves a number of essential functions. Our body can’t produce it on its own. So, what are the 10 best natural sources of iron?

10 best natural sources of iron

<h3>Barbecue season</h3>

<p>It must be some deeply rooted part of the human psyche that when the sun finally peeks beyond the clouds and the temperature heats up, we are inspired to cook all our food over an open fire.</p>

<p>Summer is barbecue season. We love enormous family gatherings in back gardens, the designated chief barbecuer carefully tending the grill while others chat, kids play and glasses are clinked together. It&rsquo;s the spirit of summer.</p>

<p>However, barbecues are traditionally the realm of meat. That presents a bit of a problem for those of us who don&rsquo;t eat animal products.</p>

<p>The following vegan summer recipes all make delicious dishes which you can take along to an omnivorous barbecue. They will likely be snaffled by the non-vegans too, so be sure to take plenty!</p>

<p>Or, they can simply be enjoyed at home as an easy dinner on a hot day.</p>

<p>They&rsquo;ve all been chosen because they&rsquo;re light, refreshing and intensely moreish. Just the ticket in the hot summer months!</p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/vegan-summer-rolls-recipe/"><img alt="vegans summer rolls" height="683" src="https://erbology.co/wp-content/uploads/2021/05/Spring-rolls_bergamot_2-1024x683.jpg" width="1024" /></a></p>

<h3>Vegan summer rolls</h3>

<p>If any dish personifies the word &lsquo;refreshing&rsquo; better than our crunchy vegan summer rolls, we&rsquo;ve yet to find it.</p>

<p>Inspired by a classic Vietnamese recipe, our summer rolls are made with crunchy raw vegetables and silky rice noodles. Almonds add protein and a lovely textural contrast.</p>

<p>To finish, wrap the whole lot up in a rice paper wrapper. While the first go might seem a bit intimidating, after a couple of tries you&rsquo;ll be rolling like a pro!</p>

<p>But the real secret to our vegan summer rolls is the zingy bergamot dressing, Keep it apart from your rolls until you&rsquo;re ready to eat, then dip your way to crunchy, zesty bliss.</p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/vegan-summer-rolls-recipe/">SUMMER ROLLS RECIPE</a></p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/roasted-cauliflower-steaks-recipe/"><img alt="roasted cauliflower steaks" height="683" src="https://erbology.co/wp-content/uploads/2021/05/R5D30191-1024x683.jpg" width="1024" /></a></p>

<h3>Cauliflower steaks with parsley chimichurri</h3>

<p>These cauli steaks are brushed with a flavoursome mixture of tamari, paprika and olive oil before being roasted. Any cauliflower steak sceptics will be making a beeline for these as soon as they smell the deep, savoury flavours coming from the oven.</p>

<p>However, if you&rsquo;re on your way to a barbecue, these also make an excellent vegan option. We recommend cutting the cauliflower and brushing each steak with the marinade before you go, to leave the flavours to infuse.</p>

<p>Then simply pop on the barbecue and grill until the steaks are tender and slightly charred.</p>

<p>For extra gourmet points, take along a Tupperware of our irresistible chimichurri sauce.</p>

<p>This South American condiment made with lashings of fresh parsley, olive oil, hemp seed oil and garlic is a traditional accompaniment to the famous Argentinian <i>parilla</i>. It&rsquo;s designed to go with the flavours of grilled food, including meat, so it&rsquo;s a great item to take along that everyone can share.</p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/roasted-cauliflower-steaks-recipe/">CAULIFLOWER STEAK RECIPE</a></p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/vegan-poke-bowl/"><img alt="Poke Bowl" height="683" src="https://erbology.co/wp-content/uploads/2021/02/R5D37419-1024x683.jpg" width="1024" /></a></p>

<h3>Vegan poke bowl</h3>

<p>If the sunshine is making you long for tropical island vibes, treat yourself to an exotic dinner with our vegan poke bowl recipe.</p>

<p>Originally a traditional Hawaiian dish consisting of freshly-caught fish, seaweed and kukui nuts, poke has taken the world by storm. There are many different versions out there, featuring myriad types of rice, fish, fruit and veggies. There are Japanese-influenced pokes, spicy pokes, and&nbsp; even pokes that are entirely fish-free.</p>

<p>Our recipe falls into the latter category and is completely vegan. Tofu provides protein and substance while mango adds tropical flavour. Add an addictive dressing made with soy, lime and umeboshi plum vinegar, and you have the dinner of your dreams.</p>

<p>Top tip: if you&rsquo;re an ex-pescatarian and miss the flavours of the sea, break a sheet of nori and sprinkle over the top of your poke bowl. Divine flavour, and it contains vitamin B12!</p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/vegan-poke-bowl/">POKE BOWL RECIPE</a></p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/best-tortilla-rolls-recipe/"><img alt="chia roll" height="683" src="https://erbology.co/wp-content/uploads/2018/09/IMG_0680-1-1024x683.jpg" width="1024" /></a></p>

<h3>Tortilla rolls</h3>

<p>If we could eat peanut butter with every meal, we probably would. Thus, we highly recommend our recipe for sweet potato tortilla rolls with a peanut butter, chia and maple sauce.</p>

<p>These rolls are perfect when you fancy a minimum-effort dinner that delivers on nutrition. Simply slice up a sweet potato into fries and bake in the oven. While they&rsquo;re cooking, you can get on with the remaining prep for the salad and sauce.</p>

<p>The secret ingredient here is our <a href="https://erbology.co/shop/organic-chia-seed-powder/"><strong>Organic Chia Seed Powder</strong></a>. Not only does it provide extra protein and fibre, but it thickens the peanut sauce into a dreamy, spoonable consistency.</p>

<p>If you leave your gym trips til after work, this an ideal protein-packed dinner to fill you up afterwards!</p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/best-tortilla-rolls-recipe/">TORTILLA ROLLS RECIPE</a></p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/vegan-sushi-recipe-marinated-tofu/"><img alt="vegan sushi" height="683" src="https://erbology.co/wp-content/uploads/2018/06/Sushi_4-1024x683.jpg" width="1024" /></a></p>

<h3>Vegan sushi</h3>

<p>When we think of light meals, we think of sushi. There is something so elegant about these tiny rolls of rice and seaweed, and they pack in a wealth of flavour.</p>

<p>As with the poke bowls above, sushi is - of course - a dish which usually features raw fish. However there are plenty of delicious vegetarian options available too. For example, avocado and shiitake mushroom are popular fillings.</p>

<p>Here, we&rsquo;ve gone for marinated tofu, dressed in maple syrup, tamari and hemp seed oil, plus crunchy radishes, red peppers and cucumbers.</p>

<p>Wrap it all up in a sheet of nori for a light but filling meal.</p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/vegan-sushi-recipe-marinated-tofu/">VEGAN SUSHI RECIPE</a></p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/asparagus-recipe-sea-buckthorn/"><img alt="sea buckthorn benefits" height="683" src="https://erbology.co/wp-content/uploads/2018/03/Sea-buckthorn-asparagus-salad-3-1024x683.jpg" width="1024" /></a></p>

<h3>Asparagus and sea buckthorn salad</h3>

<p>Salads are any vegan or vegetarian&rsquo;s summer staple, but you may be getting a bit too used to your go-to recipes by now. Mix it up with our fresh and fruity asparagus and sea buckthorn salad.</p>

<p>Cous cous provides a filling base for our salad, which features radishes and saut&eacute;d mushrooms alongside the asparagus.</p>

<p>However it&rsquo;s the sea buckthorn that is the star of the show.</p>

<p>If you haven&rsquo;t come across it before, sea buckthorn is a tangy berry which is positively bursting with healthful nutrients.</p>

<p>These include beta-carotene, important for our eyes and skin, vitamin C and omega-7. This latter is hard to find in the world of plants, but sea buckthorn has a high concentration of it.</p>

<p>While you can enjoy tangy sea buckthorn juice to kickstart your day, or silky sea buckthorn oil to nourish your skin, here we&rsquo;ve chosen to use the dried berries. They have a lovely crunch and provide just the right amount of sharp-sweet flavour to set off the other ingredients.</p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/asparagus-recipe-sea-buckthorn/">ASPARAGUS SALAD RECIPE</a></p>

<h3>Related reading</h3>

<ul>
	<li><a href="https://erbology.co/easy-vegan-recipes-veganuary/">11 easy vegan recipes for Veganuary</a></li>
	<li><a href="https://erbology.co/vegan-workout-snacks/">7 Healthy Vegan Workout Snacks</a></li>
</ul>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/beetroot-salad-recipe/"><img alt="beetroot carrot salad" height="683" src="https://erbology.co/wp-content/uploads/2021/04/Aronia_beetroot_carrot_salad_1-1024x683.jpg" width="1024" /></a></p>

<h3>Beetroot salad with aronia dressing</h3>

<p>Vibrantly pink, our beetroot and aronia salad is one to take to a friend&rsquo;s when you&rsquo;re aiming to impress.</p>

<p>Start off with a range of crunchy veg, including beetroot, cabbage and carrot, and top with a mixture of cashew nuts, sunflower and sesame seeds.</p>

<p>Then mix up a unique salad dressing made with <a href="https://erbology.co/shop/organic-aronia-juice/"><strong>aronia berry juice</strong></a>.</p>

<p>Aronia berries are full of antioxidants called anthocyanins. These are responsible for the purple hue of fruits and vegetables such as aubergines and grapes. But they also help your body to neutralise free radicals, which would otherwise go on to cause cell damage and ageing.</p>

<p>Classic dressing ingredients such as lemon juice and mustard ensure that this recipe will be a crowd pleaser, while cashew cream adds body and a smooth texture.</p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/beetroot-salad-recipe/">BEETROOT SALAD RECIPE</a></p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/tomato-salad-recipe/"><img alt="mediterranean salad" height="683" src="https://erbology.co/wp-content/uploads/2020/10/5D3100Y55O26-1024x683.jpg" width="1024" /></a></p>

<h3>Mediterranean tomato salad</h3>

<p>When you&rsquo;re dreaming of the Italian riviera but can&rsquo;t get hold of a plane ticket, our Mediterranean tomato salad will hit the spot.</p>

<p>This is a really simple salad, but make sure to source very good quality ingredients for it as this will make or break the flavour.</p>

<p>Ripe, flavoursome cherry tomatoes are key. If you can, source from an organic grocer, as they usually have the best stock. Try to buy them on the vine, as this helps them to retain a fresh and almost vegetal flavour.</p>

<p>The dressing here is an incredibly simple mix of lemon juice, a bit of seasoning, and extra virgin olive oil. At the risk of becoming a broken record, it&rsquo;s really worth sourcing good quality olive oil, especially when using it as a component of a dressing like this.</p>

<p>Once you&rsquo;ve tasted a really good one, you&rsquo;ll be able to tell the difference; a good olive oil is a riot of different flavours!</p>

<p>We source our <a href="https://erbology.co/shop/organic-extra-virgin-olive-oil/"><strong>Organic Extra Virgin Olive Oil</strong> </a>from a single estate in Apulia, Italy. While most commercial olive oils are blends of oils from different regions or countries, sourcing from a single estate really allows the distinctive regional flavour to shine.</p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/tomato-salad-recipe/">TOMATO SALAD RECIPE</a></p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/sicilian-salad-recipe/"><img alt="Sicilian salad recipe" height="683" src="https://erbology.co/wp-content/uploads/2020/04/Sicilian_salad_CRATC_4-1024x683.jpg" width="1024" /></a></p>

<h3>Sicilian salad</h3>

<p>Sticking with the Mediterranean, but moving towards the end of the &lsquo;boot&rsquo; of Italy, we find our tasty Sicilian salad recipe.</p>

<p>Unlike the tomato salad above, which is all about warm, sun-ripened flavours, our Sicilian salad features crunchy and refreshing ingredients.</p>

<p>Mix crisp iceberg and peppery rocket for your base, then add a scattering of pistachios, capers and endives.</p>

<p>Peperoncino flakes add a hint of spice, while lemon and olive oil make a simple yet refreshing dressing.</p>

<p>We love to serve this salad with a pack of our Erbology crackers when we&rsquo;re feeling extra hungry. Our <a href="https://erbology.co/shop/organic-greek-olive-seed-crackers/"><strong>Organic Greek Olive</strong></a> flavour is a perfect match.</p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/sicilian-salad-recipe/">SICILIAN SALAD RECIPE</a></p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/easy-courgette-dip/"><img alt="courgette dip recipe" height="683" src="https://erbology.co/wp-content/uploads/2020/02/Courgette_Dip_Tropical_Pineapple_Tamarind_CRAPT_2-1024x683.jpg" width="1024" /></a></p>

<h3>Chilled courgette dip</h3>

<p>On those days when only the most cooling flavours and textures will do, turn to our chilled courgette dip.</p>

<p>The recipe is inspired by Greek tzatziki (and if anyone knows what to eat in sweltering heat, it&rsquo;s the Greeks). It retains the cooling yoghurt - soy in this case - but replaces the traditional cucumber with courgette. The resulting dish is thicker and more satisfying.</p>

<p>You can make this dish as part of a mezze spread, featuring baba ganoush or hummus alongside. Or, surrender to the heat and serve it simply with some fluffy pittas and a selection of crunchy crudit&eacute;s to dip.</p>

<p>Our <a href="https://erbology.co/shop/organic-rosemary-sweet-potato-crackers/"><strong>Organic Sweet Potato and Rosemary crackers</strong></a> also make a fine pairing, providing fibre, protein, iron and B vitamins.</p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/easy-courgette-dip/">COURGETTE DIP RECIPE</a></p>

<h3>Need something to go alongside?</h3>

<p>To help you cool off in hot weather, a chilled drink is invaluable. If ros&eacute; is not your tipple of choice, we have a few other non-alcoholic options to serve alongside our top vegan summer recipes.</p>

<p>Our favourite summer drink is an incredibly simple blend of sparkling water, ice, and a few tablespoons of <a href="https://erbology.co/shop/organic-bergamot-juice/"><strong>bergamot juice</strong></a>. Those of you who love lime and soda will fall instantly in love with this simple and refreshing drink.</p>

<p>For something more involved, make up a pitcher of our <a href="https://erbology.co/recipes/passion-fruit-rose-water-cocktail-recipe/"><strong>passion fruit and rose water cocktail</strong></a>. The passion fruit tastes like a walk on a tropical beach, while rose soothes and calms.</p>

<p>Alternatively, try our <a href="https://erbology.co/recipes/sage-orange-cocktail-recipe/"><strong>sage, orange and aronia cocktail</strong></a>. This is a perfect, grown-up drink for designated drivers, or anyone who would prefer to stay alcohol-free. It&rsquo;s also a great way to use up any aronia juice left over from our beetroot salad!</p>

<h3>More recipes</h3>

<p>For more wholesome, plant-based recipes, head over to our <a href="https://erbology.co/editorial/"><strong>Erbology Editorial</strong></a> section. There, you can find a range of recipes for different occasions, along with lifestyle stories, interviews and articles on health and wellness.</p>

<h3>Related reading</h3>

<ul>
	<li><a href="https://erbology.co/healthy-snacks-for-work/">Healthy Snacks for Work</a></li>
	<li><a href="https://erbology.co/healthy-vegan-dinners/">8 Healthy Vegan Dinners</a></li>
</ul>

Barbecue season

It must be some deeply rooted part of the human psyche that when the sun finally ...

"We've chosen these vegan summer recipes because they’re light, refreshing and intensely moreish. Just the ticket in the hot summer months!"

Vegan Summer Recipes - Easy Vegan Recipes - Erbology

Make the most of the sunny weather with ten of our favourite vegan summer recipes. Best enjoyed al fresco, with or without a glass of chilled rosé!

10 delicious vegan summer recipes

<h3>What is intuitive eating?</h3>

<p>Intuitive eating is a method that advocates listening to your body and enjoying your food. Simply put, you eat when you&rsquo;re hungry and stop when you&rsquo;re full. The intention is to develop a healthy attitude towards both food and body image.</p>

<p>Unlike traditional diets, intuitive eating doesn&rsquo;t tell you what you can and cannot eat. There are no meal plans, recipes, calorie restrictions, or forbidden foods. In many ways, you could consider it to be an anti-diet. However, it still aims to improve your mental and physical health through its intuitive eating principles.</p>

<p>Dieticians Evelyn Tribole and Elyse Resch coined the term in their 1995 book, <em>Intuitive Eating: A Revolutionary Diet Approach</em>. Although they formulated the first intuitive eating definition, the roots of the concept are far deeper. In essence, it&rsquo;s returning to a natural way of eating. The problem is that restrictive <a href="https://erbology.co/truth-fad-diets/">fad diets</a> and our preoccupation with our appearance have disrupted our intuitions about food.</p>

<p>This approach asserts that by following the 10 intuitive eating principles, we can change that. By learning to trust our body&rsquo;s natural hunger and fullness cues, we&rsquo;re able to build a healthier relationship with food. As part of this, intuitive eating promotes enjoying the food that you love without feeling guilty.</p>

<p>At the same time, intuitive eating recognises the risks of obesity. Therefore, it also advocates finding joy in exercise and avoiding using food as a way to deal with difficult emotions.</p>

<p>Overall, the intuitive eating principles are intended to help you break free of harmful diet cycles. Instead, you can use them to develop a positive and sustainable approach to healthy eating.</p>

<p><img alt="vegan mushroom burger" height="922" src="https://erbology.co/wp-content/uploads/2020/11/veggie_burger1.jpg" width="1382" /></p>

<h3>The 10 principles of intuitive eating</h3>

<p>In their book, Tribole and Resch discuss 10 intuitive eating principles. These outline the main ideas behind the philosophy to give you a better understanding of how it works. Here&rsquo;s an overview:</p>

<h4>1. Reject the diet mentality</h4>

<p>A diet mentality involves being fixated with food and constantly searching for a miracle diet to solve all your problems. The first of the intuitive eating principles is to free yourself from this harmful way of thinking.</p>

<p>It&rsquo;s important to recognise that the promises of rapid, easy, and permanent weight loss these fad diets make are unrealistic. You&rsquo;re not a failure because they haven&rsquo;t worked for you. They promote an unhealthy mindset, and can be damaging for both your mental and physical health. Intuitive eating is a non-diet approach that aims to help you break out of this vicious cycle.</p>

<h4>2. Honour your hunger</h4>

<p>Many weight loss programs tell people to consider hunger as an enemy, or even a sign of success. It&rsquo;s neither. Hunger is your body&rsquo;s way of telling you that you need to eat. If you resist this urge and restrict your food intake, it can actually trigger a drive to overeat. When you&rsquo;re excessively hungry, you&rsquo;re more likely to make poor food choices.</p>

<p>The intuitive eating principles involve recognising, respecting, and responding to your body&rsquo;s natural hunger signals. This enables you to keep yourself adequately fed, with sufficient energy and nutrients for your body to function healthily. Plus, you&rsquo;ll also feel satisfied psychologically.</p>

<p><img alt="banana bread ingredients" height="1707" src="https://erbology.co/wp-content/uploads/2021/06/Banana-bread-ingredients-scaled.jpg" width="2560" /></p>

<h4>3. Make peace with food</h4>

<p>Hunger is not the enemy, and neither is food. A lot of diets heavily restrict the type of food you can eat, for example by cutting out carbs. However, telling yourself that you&rsquo;re not allowed something may cause feelings of deprivation and cravings for that food. After all, we know it&rsquo;s common to want the exact things we can&rsquo;t have! This in turn might lead to bingeing, overeating, and subsequent guilt. Again, this is not healthy.</p>

<p>Under the intuitive eating principles, you give yourself permission to eat whatever you want. This means you&rsquo;re more likely to feel satisfied with your meals, and not experience obsessive desires for &lsquo;bad&rsquo; foods.</p>

<h4>4. Challenge the food police</h4>

<p>Don&rsquo;t worry, this doesn&rsquo;t mean that you need to confront anyone! The food police are actually inside your own head. They&rsquo;re those voices telling you that you&rsquo;re bad for eating a chocolate bar, or good for surviving on minimal calories. The ones that make you feel guilty for having a slice of cake at a friend&rsquo;s birthday party. The voices that insist you&rsquo;re a failure because a certain diet didn&rsquo;t work for you.</p>

<p>With the intuitive eating principles, you first learn to recognise these negative thoughts for what they are. Then you challenge them. This helps you to develop a healthier relationship with food.</p>

<p><img alt="banana bread" height="1707" src="https://erbology.co/wp-content/uploads/2021/06/Banana-bread-scaled.jpg" width="2560" /></p>

<h4>5. Discover the satisfaction factor</h4>

<p>Eating should be enjoyable! A meal is an experience to savour, not something to rush. Yet unfortunately, in today&rsquo;s busy world, many of us end up eating on the go or while doing other things. Not only does this take away some of the pleasure of eating, it also encourages you to eat a greater amount of food.(1)</p>

<p>Intuitive eating principles recommend that you make your meals an enjoyable experience. Take your time, focus on your food, and adopt a more <a href="https://erbology.co/mindful-eating/">mindful approach to eating</a>. This will enable you to get more satisfaction from your meals, while simultaneously making it less likely that you&rsquo;ll overeat.</p>

<h4>6. Feel your fullness</h4>

<p>Just as you need to pay attention to your hunger, the intuitive eating principles instruct you to respect your satiety. Your body will signal when it&rsquo;s comfortably full, and this is your cue to stop eating.</p>

<p>Check in with yourself during and after meals to see how you feel and tune into your current hunger levels. This will help you to understand when you&rsquo;re satisfied and avoid overeating.</p>

<h4>7. Cope with your emotions with kindness</h4>

<p>Lots of us don&rsquo;t simply eat to satiate our hunger. Emotional eating is a strategy where we use food to try and deal with uncomfortable feelings, like sadness or boredom. While this might provide some short-term relief, it isn&rsquo;t going to solve the problem. On top of which, it can result in overeating and make you feel worse in the long run.</p>

<p>Intuitive eating principles recommend a different approach. Find other, kinder ways of dealing with difficult emotions that arise. For example, you could try going for a walk in nature, meditating, journaling, or spending time with a close friend. Other options include taking up a creative new hobby, such as music or art, or speaking to a therapist.</p>

<p><img alt="mediation" height="800" src="https://erbology.co/wp-content/uploads/2020/03/stephanie-greene-1aB-1s4BIEo-unsplash-e1585569208882.jpg" width="1200" /></p>

<h4>8. Respect your body</h4>

<p>Thanks to social media and other external influences, many people have unrealistic expectations of what their body should look like. This can lead to a lot of negative feelings and harsh internal criticism, plus a continual search for miracle diets.</p>

<p>Intuitive eating principles say that we first need to accept and appreciate our bodies as they are. It doesn&rsquo;t mean you shouldn&rsquo;t try to be healthier, but simply involves being more realistic about what you can achieve. This helps you to make more logical choices about what you eat, and can also improve your mental health.</p>

<h4>9. Movement &ndash; feel the difference</h4>

<p><a href="https://erbology.co/diet-exercise-weight-loss/">Exercise is an important part of losing weight</a> and staying healthy. However, when you approach it purely from the perspective of burning calories, it can feel like a chore. Instead, try to focus on how being active makes you feel.</p>

<p>Find activities that you genuinely love and look forward to. This could be anything from long walks to yoga sessions, gardening, or dance classes. Concentrating on the feelings of enjoyment, energy, or vitality that you get from these makes it easier to stay motivated. The benefits of exercise go far beyond weight loss.(2) As such, following the intuitive eating principles could be even more advantageous than you think!</p>

<p><img alt="running" height="1357" src="https://erbology.co/wp-content/uploads/2023/01/running-scaled.jpg" width="2560" /></p>

<h4>10. Honour your health &ndash; gentle nutrition</h4>

<p>You don&rsquo;t need to eat perfectly all the time in order to be healthy. One slip-up doesn&rsquo;t have to derail you, and one indulgent meal won&rsquo;t make a difference in the long run. What matters is what you do overall.</p>

<p>Building a consistent and sustainable habit of healthy eating is key. This means not only choosing nutritious foods, but foods that you enjoy. The purpose of these intuitive eating principles is to encourage you to make positive food choices that leave you feeling good. That&rsquo;s in terms of your physical health, your mental state, and your taste buds.</p>

<h3>Related reading</h3>

<ul>
	<li><strong><a href="https://erbology.co/truth-fad-diets/">The truth about fad diets</a></strong></li>
	<li><strong><a href="https://erbology.co/plant-based-protein/">Is plant-based protein good for you?</a></strong></li>
</ul>

<h3>What are the benefits of intuitive eating?</h3>

<p>The philosophy behind these 10 intuitive eating principles sounds positive, but what does the science say about its potential benefits? Research on this approach is still in its infancy, however the initial results are encouraging.</p>

<p>For example, studies suggest that intuitive eating can lead to improved psychological health. This includes better body image, lower levels of depression, and greater self-esteem.(3) The nature of the approach also makes it a more sustainable eating style compared to highly restrictive diets.</p>

<p>Regarding physical benefits, research has found a link between following intuitive eating principles and lower BMI (Body Mass Index).(4) Likewise, intuitive eating seems to correlate with improved blood pressure and cholesterol levels. However, further investigation is required to clarify this.</p>

<p><img alt="Vegan watermelon tomato salad ingredients" height="1707" src="https://erbology.co/wp-content/uploads/2022/07/5D30631-scaled.jpg" width="2560" /></p>

<h3>Do intuitive eating principles help with weight loss?</h3>

<p>So far, so good. But do these intuitive eating principles work if you&rsquo;re trying to lose weight? Here&rsquo;s where things get more complicated.</p>

<p>It&rsquo;s important to remember that with intuitive eating weight loss is not the primary focus. Instead, it emphasises the development of a positive relationship with food and eating. In line with this, research indicates that intuitive eating is more effective for weight maintenance than for weight loss.</p>

<p>Studies have found that for obese patients, adhering to intuitive eating principles does not reliably result in losing weight.(5) This could be because eating highly processed foods disrupts hunger cues, decreasing satiety and causing people to consume more calories.(6) Likewise, if your body is craving unhealthy foods, following that intuition might not always be beneficial for weight loss.</p>

<p>Overall, the findings indicate that the 10 intuitive eating principles may help you to maintain a healthy body weight. However, if you&rsquo;re hoping for significant weight loss, solely relying on this approach cannot guarantee success.</p>

<p>That being said, the fact remains that intuitive eating principles can improve your relationship with food and body image. Therefore, they may still be a useful part of your toolkit when it comes to healthy and sustainable weight loss.</p>

<h3>Are there any risks to intuitive eating?</h3>

<p>While there are lots of potential benefits to following these intuitive eating principles, the approach might not be for everyone. For example, there are some health conditions that may require you to follow a certain diet or exclude specific foods. If this applies to you, you should continue to do so.</p>

<p>Likewise, intuitive eating could be unsuitable if you currently have a very unhealthy relationship with food and eating. For instance, those suffering from eating disorders may initially find it difficult to interpret their body&rsquo;s hunger and fullness cues. In such cases, it can be helpful to speak to a doctor before getting started.</p>

<p><img alt="vegan cheesecake recipe" height="1030" src="https://erbology.co/wp-content/uploads/2018/09/Rose-water_5.jpg" width="1544" /></p>

<h3>How to get started with these intuitive eating principles</h3>

<p>Beginning your intuitive eating journey can be tricky, because there are no set meal plans or food lists to follow. For those who are used to restrictive diets, this could be daunting at first. However, the tips below offer a helpful guide to get you started:</p>

<ul>
	<li>Stop labelling foods as &lsquo;good&rsquo; or &lsquo;bad&rsquo;</li>
	<li>Tune in to your body&rsquo;s cues, and aim to only eat when you&rsquo;re hungry</li>
	<li>Likewise, stop eating when you&rsquo;re comfortably full &ndash; even if that means saving some of your meal for tomorrow</li>
	<li>Reflect on your reasons for eating, to try and avoid using food to deal with difficult emotions</li>
	<li>Try to eat mindfully, paying attention to your food and not rushing your meals</li>
	<li>Remember, intuitive eating is not simply eating whatever you want, whenever you want. You should still aim for a diet that&rsquo;s rich in health-boosting ingredients. These include fresh fruit and vegetables, whole grains, legumes, plus nuts and seeds such as <a href="https://erbology.co/shop/organic-almonds/">almonds</a> and <a href="https://erbology.co/shop/organic-chia-seed-powder/">chia seed powder</a></li>
	<li>Detox your social media to avoid being bombarded with edited images that promote unrealistic expectations for how you should look</li>
	<li>Make sure you follow all 10 intuitive eating principles &ndash; including the one about staying active!</li>
</ul>

<h3>Related reading</h3>

<ul>
	<li><strong><a href="https://erbology.co/herbalism/">What is herbalism?￼</a></strong></li>
	<li><strong><a href="https://erbology.co/your-natural-detox-diet-plan/">Your natural detox diet plan</a></strong></li>
</ul>

What is intuitive eating?

Intuitive eating is a method that advocates listening to your body and ...

"By learning to trust our body’s natural hunger and fullness cues, we’re able to build a healthier relationship with food."

What is Intuitive Eating - Erbology Editorial

Intuitive eating principles are intended to offer a wellness-boosting alternative to dieting. They’re designed to promote body positivity and encourage a healthy relationship with food. But what are the 10 principles of intuitive eating – and more importantly, do they work? Let’s investigate.

10 principles of intuitive eating for weight loss

<h3>What is the low FODMAP diet?</h3>

<p>A low FODMAP diet is one which avoids certain types of carbohydrates. These may aggravate unpleasant digestive health symptoms such as pain, bloating and the decreased quality of life which comes with them.(1)</p>

<p>FODMAP stands for &lsquo;fermentable Oligo-, Di-, Mono-saccharides, And Polyols&rsquo;. These are names for a wide range of non-digestible carbohydrates which are present in many different foods. Many fruits, vegetables and dairy products contain them, along with honey and some sweeteners.(1)</p>

<p>The theory behind the low FODMAP diet is that avoiding these foods can help reduce unwanted gastrointestinal symptoms. This is down to the way our bodies break this type of carbohydrate down.</p>

<p>We are unable to break down FODMAPs ourselves (which is why they are called &lsquo;non-digestible&rsquo;). However, the bacteria living in our digestive tract can. They do this by fermenting the FODMAPS, which produces gas and other byproducts which can lead to a build-up of fluid in the intestines.(2)</p>

<p>Some observational studies have found that a low FODMAP diet can help reduce gastrointestinal symptoms.</p>

<h3>Who might benefit from a low FODMAP diet?</h3>

<p>It is especially of interest to people who suffer from Irritable Bowel Syndrome (IBS).</p>

<p>IBS is a common health complaint which causes pain, discomfort and changed bowel patterns. It affects around 8% of the population across North America, Europe, Australia and New Zealand.(3)</p>

<p>It isn&rsquo;t clear exactly what causes IBS. However, scientists have noticed that it&rsquo;s more common in people under the age of 50. Interestingly, around 40-60% of people who report IBS symptoms also suffer from a psychological disorder such as depression or anxiety. Scientists attribute this to the communicative relationship between your <a href="https://erbology.co/gut-health-mental-wellbeing/"><strong>gut and brain</strong></a>, known as the &lsquo;gut-brain axis&rsquo;.(3)</p>

<p>This has led to some scientists suggesting that stress is a factor in IBS. However, it&rsquo;s likely that other factors are also involved. These include everything from inflammation to changes in your gut microbiome.(3)</p>

<p>However, it is very likely that the food you eat also affects your symptoms, if you have IBS. As such, some in the scientific community recommend the low FODMAP diet to help alleviate them.</p>

<p>Furthermore, a low FODMAP diet can be a useful tool for doctors to help diagnose the root cause of gastrointestinal symptoms.(1)</p>

<p>&nbsp;</p>

<p><img alt="pumpkin risotto ingredients" height="683" src="https://erbology.co/wp-content/uploads/2021/10/5D32069-1024x683.jpg" width="1024" /></p>

<h3>Does the low FODMAP diet work?</h3>

<p>There is growing evidence which suggests that a low FODMAP diet does indeed help alleviate the symptoms of IBS.</p>

<p>For example, a meta-analysis of 22 studies (including randomised controlled studies, and less carefully monitored interventions) showed that the diet could improve the lives of IBS sufferers.</p>

<p>It found a significant improvement in symptoms such as abdominal pain, bloating and overall symptoms. Perhaps even more importantly, the participants were more likely to report an improved quality of life.(4)</p>

<p>It&rsquo;s important to note that the authors of a recent scientific review of evidence for the low FODMAP diet identified some of the available studies as being &lsquo;low quality&rsquo;. They suggested that more research was needed before it could be conclusively considered an effective treatment for IBS, or for other digestive symptoms.(1)</p>

<h3>What foods should you avoid?</h3>

<p>One of the toughest parts of following a low FODMAP diet is identifying which foods contain FODMAPs. It&rsquo;s not always obvious, and it can be tricky to find rules which will tell you broadly which foods to avoid.(2)</p>

<p>Let&rsquo;s start with the first family: oligosaccharides. These are present in lots of vegetables such as asparagus, beetroot, broccoli, sprouts, garlic and onions. You can also find them in cereals such as what and rye, legumes like kidney beans and chickpeas, and certain fruits like watermelon.</p>

<p>Next, the disaccharides. Lactose is the key carbohydrate in this category, but not all dairy products are high FODMAP. Those that are include milk, yoghurt and soft cheese.</p>

<p>Monosaccharides are present in foods containing fructose. You should avoid apples, sugar snap peas, tinned fruit, dried fruit, honey and corn syrup.</p>

<p>Finally, the polyols. These are found in apricots, avocados, peaches, pears, nectaries, cauliflower and mushrooms. However you should also avoid sweeteners such as sorbitol, xylitol and isomalt.</p>

<h3>What foods are recommended?</h3>

<p>So, now we&rsquo;ve covered the foods you can&rsquo;t eat, what about those you can?(2)</p>

<p>While it may seem that lots of fruits are now off the menu, plenty remain on it. Swap your high FODMAP fruits for bananas, blueberries, grapefruit, oranges, lemons, raspberries, strawberries or passion fruit and you&rsquo;ll be just fine.</p>

<p>Curiously, while a lot of dairy is on the &lsquo;no-no&rsquo; list, you can sill eat hard cheeses. Lactose-free milk, or rice milk, works for you. You can even enjoy gelato and sorbet!</p>

<p>When it comes to vegetables, try bok choy, carrots, celery, aubergine, green beans, lettuce, parsnip or pumpkin.</p>

<p>While it can be hard to figure out which foods are low FODMAP just by looking at them, there are plenty of resources online to help you figure out which foods you can enjoy.</p>

<p><a href="https://www.ibsdiets.org/fodmap-diet/fodmap-food-list/">IBS Diets</a> has an extensive list of foods to avoid and which are considered &lsquo;safe&rsquo;. However, we&#39;ve also got a selection of vegan low FODMAP recipes below which are a great place to start!</p>

<h3>Related reading</h3>

<ul>
	<li><a href="https://erbology.co/gut-health-immunity/">Gut health and immune system: what&rsquo;s the link?</a></li>
	<li><a href="https://erbology.co/prebiotic-probiotic-foods-gut-health/">Eat these 7 prebiotic and probiotic foods for your gut health</a></li>
</ul>

<h3>Low FODMAP vegan recipes</h3>

<p>Many of our healthy vegan recipes can be very easily adapted to avoid high FODMAP ingredients. Check out our list below, with our recommended tweaks.</p>

<h3>Breakfasts</h3>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/easy-porridge-recipe/"><img alt="benefits of almond oil" height="682" src="https://erbology.co/wp-content/uploads/2018/03/Sea-buckthorn-chia-porridge-2-1024x682.jpg" width="1024" /></a></p>

<h4>Warming winter porridge with chia and apricot kernel oils</h4>

<p>Oats are low FODMAP, making them indispensable in a diet which rules out several other grains. However, in disregarding for a moment their low FODMAP status, they&rsquo;re an almost perfect breakfast food anyway!</p>

<p>Oats are high in fibre, provide protein and are low GI. That means they&rsquo;ll fill you up and give you a steady stream of energy all day.</p>

<p>Our recipe includes options to add dried fruit, so tweak it by replacing these with fresh or frozen fruits such as strawberries. The other berries (blueberries and raspberries) are already low FODMAP.</p>

<p>You will also need to switch the sweetener from high FODMAP agave to low FODMAP maple syrup.</p>

<p>This is a breakfast that will power your morning without giving you any tummy trouble!</p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/easy-porridge-recipe/">PORRIDGE RECIPE</a></p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/aloe-vera-smoothie-recipe/"><img alt="aloe smoothie" height="683" src="https://erbology.co/wp-content/uploads/2021/04/aloe_vera_5-1024x683.jpg" width="1024" /></a></p>

<h4>Aloe and strawberry smoothie</h4>

<p>Prefer a lighter breakfast? Try our smoothie. Made with FODMAP-friendly fruits such as strawberry, pineapple and banana, it also includes our light and refreshing Organic Aloe Vera Juice.</p>

<p>Aloe vera has long been used as a digestive aid. In traditional circles, it is thought to help gently cleanse the body.</p>

<p>When sourcing your aloe vera juice, be careful to ensure that you are buying inner leaf juice. This is because some juices labelled as &lsquo;whole leaf&rsquo; include a substance called latex from the aloe vera leaf. However, this has powerful laxative effects - the last thing you need if you already have an upset stomach!</p>

<p>Luckily, inner leaf juice does not contain latex, so it&rsquo;s perfectly safe to consume.</p>

<p>Once again you will need to swap the honey in our recipe for maple syrup to keep it low FODMAP.</p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/aloe-vera-smoothie-recipe/">ALOE SMOOTHIE RECIPE</a></p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/homemade-vegan-granola-recipe/"><img alt="granola recipes" height="683" src="https://erbology.co/wp-content/uploads/2021/03/amaranth-granola-4-1024x683.jpg" width="1024" /></a></p>

<h4>Homemade Granola with Amaranth Pops</h4>

<p>Avoiding cereals can make breakfast a challenge. Solve it by creating your own low FODMAP granola at home.</p>

<p>Our vegan granola recipe is made with low FODMAP amaranth pops for a delightful crunchy texture, alongside important minerals.</p>

<p>While our recipe does include dried coconut and cranberries, these are acceptable on a low FODMAP diet in small servings. As the three tablespoons of each are spread throughout 8 servings, you&rsquo;ll be getting an acceptable serving each time.</p>

<p>Raw cacao powder is a great way to add flavour without FODMAPs, and is an excellent excuse to eat chocolate for breakfast!</p>

<p>Swap agave syrup for maple syrup again to make sure those FODMAPs stay low.</p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/homemade-vegan-granola-recipe/">GRANOLA RECIPE</a></p>

<p>&nbsp;</p>

<h3>Main Meals</h3>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/pumpkin-risotto-recipe/"><img alt="pumpkin risotto recipe" height="683" src="https://erbology.co/wp-content/uploads/2021/10/5D32098-1024x683.jpg" width="1024" /></a></p>

<h4>Pumpkin risotto</h4>

<p>Like oats, we cherish rice in a low FODMAP diet as it creates a filling and satisfying meal. Add in low FODMAP veggies like pumpkin and you have a warming winter supper on your hands!</p>

<p>Now, our risotto recipe does contain garlic. However, we&rsquo;re going to teach you a fantastic trick to get all the flavour and none of the FODMAPs.</p>

<p>Instead of chopping or crushing your garlic, give the whole clove a quick bash with a rolling pin or knife handle.</p>

<p>Very gently fry the clove in your olive oil until it has just turned golden. This should take no longer than a minute or two.</p>

<p>Then remove the clove. You have just created garlic-infused olive oil, which you can use in your dish!</p>

<p>All the remaining ingredients are FODMAP-friendly and packed with goodness. Pumpkin provides beta-carotene, while our Organic Styrian Pumpkin Seed Oil supplies healthy unsaturated fats and free-radical-fighting phytonutrients. What&rsquo;s more, its dazzling emerald colour turns this simple dish into a showstopper.</p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/pumpkin-risotto-recipe/">PUMPKIN RISOTTO RECIPE</a></p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/best-tortilla-rolls-recipe/"><img alt="chia roll" height="683" src="https://erbology.co/wp-content/uploads/2018/09/IMG_0680-1-1024x683.jpg" width="1024" /></a></p>

<h4>Tortilla rolls with sweet potato and peanut and chia sauce</h4>

<p>Make sure the tortillas you use for this recipe are made with corn rather than wheat, which is high FODMAP. All the rest of the ingredients in this delectable recipe are completely FODMAP-friendly.</p>

<p>However the biggest pull of this dish, for us, is the absolutely addictive peanut and chia sauce.</p>

<p>Made thick and nutty with organic peanut butter, sharp with apple cider vinegar and sweet with maple syrup, it hits all the right notes!</p>

<p>Sweet potato provides a satisfying filling for our rolls, while crisp veggies supply healthy vitamins and fibre.</p>

<p>Filling, delicious, and with plenty of protein from the peanut and chia sauce, this is an ideal post-workout dinner.</p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/best-tortilla-rolls-recipe/">TORTILLA ROLLS RECIPE</a></p>

<h3>Sides and snacks</h3>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/vegan-sushi-recipe-marinated-tofu/"><img alt="vegan sushi" height="683" src="https://erbology.co/wp-content/uploads/2018/06/Sushi_4-1024x683.jpg" width="1024" /></a></p>

<h4>Vegan sushi with marinated tofu</h4>

<p>These bitesized sushi rolls are the ideal healthy snack when you&rsquo;re craving something savoury. We&rsquo;ve replaced the more traditional fish with marinated tofu for a vegan-friendly option. Our simple but outrageously tasty marinade makes this succulent filling irresistible!</p>

<p>All the ingredients in this dish are low FODMAP, including the crunchy veggies and nori sheets. So, roll with abandon and pack these sushi bites in your lunchbox.</p>

<p>Doubled up, with some vegetable-based fillings and perhaps a dipping sauce, this recipe would also make a lovely midweek dinner.</p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/vegan-sushi-recipe-marinated-tofu/">VEGAN SUSHI RECIPE</a></p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/vegan-summer-rolls-recipe/"><img alt="vegans summer rolls" height="683" src="https://erbology.co/wp-content/uploads/2021/05/Spring-rolls_bergamot_2-1024x683.jpg" width="1024" /></a></p>

<h4>Summer rolls with bergamot dressing</h4>

<p>If you love refreshing, tangy flavours, this recipe is for you.</p>

<p>Our summer rolls are packed full of delicious crunchy veg and served with a citrus dressing. Made with orange and bergamot juice, it&rsquo;s sharp, fruity and the perfect pairing to these light little rolls.</p>

<p>You will need to make one swap in this recipe, which is to remove the plums. Unfortunately, plums are a high FODMAP food. However, you could replace them with thinly sliced grapes which will give a similar burst of sweetness.</p>

<p>Swap out the rice syrup for maple (of course).</p>

<p>We use crushed almonds to add a bit of crunch and protein to this recipe. Fortunately, almonds are a-ok on a low FODMAP diet, but steer clear of high FODMAP pistachios and cashews.</p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/vegan-summer-rolls-recipe/">SUMMER ROLLS RECIPE</a></p>

<h3>Drinks</h3>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/passion-fruit-rose-water-cocktail-recipe/"><img alt="rose water cocktail" height="683" src="https://erbology.co/wp-content/uploads/2018/09/Rose-water-shot_2-1024x683.jpg" width="1024" /></a></p>

<h4>Passion fruit &amp; rosewater cocktail</h4>

<p>While some types of alcohol are considered low FODMAP, alcohol may irritate your gut anyway. As a result, many people with digestive issues choose to avoid it or cut down.</p>

<p>If that&rsquo;s you, but you&rsquo;re still looking for a sophisticated drink that feels like a special treat, try our passion fruit and rosewater cocktail.</p>

<p>One of our most popular drinks recipes, it&rsquo;s made with FODMAP-friendly fruits like orange, passion fruit and grapefruit.</p>

<p>Light and floral rosewater provides a fragrant top note which will transport you instantly to a spa.</p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/passion-fruit-rose-water-cocktail-recipe/">ROSEWATER COCKTAIL RECIPE</a></p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/matcha-latte-recipe/"><img alt="matcha latte" height="683" src="https://erbology.co/wp-content/uploads/2020/10/5D3100Y58-1024x683.jpg" width="1024" /></a></p>

<h4>Matcha latte</h4>

<p>Tea and coffee are both low FODMAP, but some people find that coffee irritates their stomach. For an alternative option which can replace a frothy, milky coffee, try our lemon-infused matcha latte.</p>

<p>Matcha green tea is packed with free-radical-fighting compounds such as catechins. These help protect your cells from excess damage and ageing.</p>

<p>Our latte is made with plant milk. We&rsquo;ve used almond here, but rice milk would also work beautifully. Infuse with lemon zest for a bright and refreshing take on this classic drink.</p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/matcha-latte-recipe/">MATCHA LATTE RECIPE</a></p>

<p>&nbsp;</p>

<h3>Our low FODMAP vegan recipes</h3>

<p>We hope you&rsquo;ve enjoyed this roundup of our favourite low FODMAP vegan recipes! At Erbology we love creating foods and recipes that everyone can enjoy, even if they&rsquo;re following a specialist diet.</p>

<p>So, don&rsquo;t forget to check out our other articles in <a href="https://erbology.co/editorial/"><strong>Erbology Editorial</strong> </a>to find more vegan recipes and information about our products.</p>

<p>In the meantime, may your your mood be high, your FODMAPs low, and your meals always delicious.</p>

<h3>Related reading</h3>

<ul>
	<li><a href="https://erbology.co/top-ten-seeds-healthy-diet/">Top 10 best seeds to include in your diet</a></li>
	<li><a href="https://erbology.co/essential-minerals-foods/">Mineral rich foods: which whole foods to eat for your daily minerals</a></li>
</ul>

What is the low FODMAP diet?

A low FODMAP diet is one which avoids certain types of carbohydrates ...

"Around 40-60% of people who report IBS symptoms also suffer from a psychological disorder such as depression or anxiety. Scientists attribute this to the communicative relationship between your gut and brain, known as the ‘gut-brain axis’."(3)

11 Low FODMAP Vegan Recipes - Suitable for IBS - Erbology

If you suffer from IBS or other gut issues, finding foods which don’t aggravate unwanted symptoms like gas and bloating can be a struggle. The low FODMAP diet was designed to help you identify which foods to eat and which to avoid so you can stay comfortable. In this article, we’ll explain a bit about the diet before getting into some of our favourite low FODMAP vegan recipes.

11 delicious low FODMAP vegan recipes

<h3>Taking on Veganuary</h3>

<p>Made the decision to try going vegan for the first time? Good for you! Veganuary is a great time to try it, not least because lots of other people are making the change alongside you. There&#39;s lots of support available for new vegans out there.</p>

<p>If you&#39;ve been interested in going vegan for a while, you&#39;ll know that there are lots of <a href="https://erbology.co/plant-based-diet-benefits/">benefits of a plant-based diet</a>. As well as addressing lots of the issues with the standard Western diet, which is generally low on fruits and vegetables and high in fat and sugar, you&#39;re also doing your bit for the planet. The meat and dairy industries are some of the biggest producers of carbon emissions which contribute to global warming. Cutting them out of your diet means you&#39;re decreasing your carbon footprint and your impact on the environment.</p>

<p>That said, changing from your normal diet can seem like quite a daunting prospect. In the West, we grow up surrounded by meat and dairy. Often, we are taught at school that a healthy meal has to involve protein from meat, or that we will lose out on nutrients we need if we only eat plant-based foods.</p>

<p>Luckily, the information we have about nutrition has improved substantially since those days. We now know that a vegan diet is very healthy and can provide all the nutrients you need. But where should you start when you&#39;re overhauling your diet?</p>

<p>Becoming vegan is a constant learning process. Over time, you&#39;ll develop new techniques and recipes to help you eat a fulfilling and delicious plant-based diet. The toughest part is getting started. So, we&#39;ve collated our favourite easy vegan recipes for breakfast, lunch, dinner and snacking, to get you started.</p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/smoothie-bowl-sea-buckthorn/"><img alt="" height="683" src="https://erbology.co/wp-content/uploads/2018/03/Sea-buckthorn-smoothie-bowl-4-1024x683.jpg" width="1024" /></a></p>

<h3>Easy vegan breakfasts</h3>

<p>Lots of breakfast foods include dairy, from butter on toast to milk in your cereal. Luckily, there are great substitutes out there. Swap your butter for margarine and your milk for a plant-based version such as almond or oat milk.</p>

<p>When you want something a bit more substantial, the classic option for many of us is eggs. In fact, eggs are a permanent fixture on most brunch menus in everything from French toast to eggs Benedict.</p>

<p>However, there are loads of easy vegan recipes for delicious breakfast and brunch options which don&#39;t require eggs or dairy. Here are a few of our favourites.</p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/smoothie-bowl-sea-buckthorn/"><img alt="smoothie bowl" height="683" src="https://erbology.co/wp-content/uploads/2018/03/Sea-buckthorn-smoothie-bowl-5-1024x683.jpg" width="1024" /></a></p>

<h3>Tropical smoothie bowl</h3>

<p>Fresh, exhilarating and super-healthy, our tropical smoothie bowl contains pineapple, coconut flakes and a special, healthy ingredient to give it that gorgeous pink hue. Rich coconut milk provides an addictive, creamy texture and tropical sweetness.</p>

<p>Top our bowl with fresh banana and a sprinkling of black sesame seeds for texture. Our tangy <a href="https://erbology.co/shop/organic-sea-buckthorn-shots/">sea buckthorn shot</a> provides loads of vitamin C, its sharp flavour complementing the tropical fruits perfectly. If they&#39;re in season, we love adding fresh figs for a touch of luxury.</p>

<p>Brilliantly, the sweetness of the combination of fruits means that there&#39;s no need for added sugar. So, you&#39;re getting a couple of your five a day, vitamins, fibre and a refreshing breakfast, all without refined sugar. Not bad for a bowl!</p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/smoothie-bowl-sea-buckthorn/">Tropical Smoothie Recipe</a></p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/easy-porridge-recipe/"><img alt="porridge recipe" height="682" src="https://erbology.co/wp-content/uploads/2018/03/Sea-buckthorn-chia-porridge-2-1024x682.jpg" width="1024" /></a></p>

<h3>Warming winter porridge with chia and apricot kernel oils</h3>

<p>Few breakfasts can be as comforting as a warm bowl of porridge. Supercharge the nutritional value of your oatmeal by adding fresh berries, nuts and seeds. Then, drizzle with our health-boosting oils.</p>

<p><a href="https://erbology.co/shop/organic-chia-seed-oil/">Chia seed oil</a> contains a winning combination of omega-6 and omega-3 fatty acids, which contribute to a healthy heart, brain and nervous system. Meanwhile,<a href="https://erbology.co/shop/organic-apricot-kernel-oil/"> apricot kernel oil</a> contains antioxidants which help fight oxidative stress in the body.</p>

<p>To make this easy vegan recipe gluten-free, simply use gluten-free oats. It&#39;ll get your day off to a great start, providing fibre, vitamins, minerals and essential fatty acids.</p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/easy-porridge-recipe/">WINTER PORRIDGE recipe</a></p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/best-avocado-toast-recipe/"><img alt="hemp seed oil toast" height="682" src="https://erbology.co/wp-content/uploads/2018/03/Avocado-hemp-seed-oil-toast-1-1024x682.jpg" width="1024" /></a></p>

<h3>Avocado toast with chestnut mushrooms and hemp seed oil</h3>

<p>Make like a millennial and spread slices of velvety green avocado on your breakfast toast. Avocados are full of healthy monounsaturated fats, which help your body absorb more nutrients from other foods. They also contain soluble and insoluble fibre, which are important to keep your digestive system working healthily.</p>

<p>We like to top our toast with mushrooms, pan-fried with fresh thyme. It&#39;s a classic pairing which makes a lovely toast topper on its own, but is taken to sublime heights when resting atop fresh green avocado.</p>

<p>Finish with a drizzle of our <a href="https://erbology.co/shop/organic-hemp-seed-oil/">Organic Hemp Seed Oil</a>. This oil has an ideal ratio (3:1) of omega-3 to omega-6 fatty acids - beneficial, given that the Western diet usually features too much omega-6 and not enough omega-3. Just a tablespoon of hemp oil provides over 40% of your RDA of vitamin D, making it the perfect choice for a leisurely brunch on a rainy morning.</p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/best-avocado-toast-recipe/">Avocado toast recipe</a></p>

<h3>Easy vegan lunch recipes</h3>

<p>Lots of people struggle to pack in their five-a-day because they ignore fruit and vegetables until dinnertime. At that point, it&#39;s tough to fit in five portions. The problem is made even tougher with the news that some nutritionists think we should be aiming for ten portions a day!</p>

<p>Luckily, we have three delicious vegetable-based options for lunch which will keep you full til dinnertime. They all pack several portions of fresh vegetables, helping you along the way to your target. Try out one of our easy vegan recipes for lunch below.</p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/protein-bowl-recipe-pumpkin-seed-oil/"><img alt="cold-pressed pumpkin oil" height="683" src="https://erbology.co/wp-content/uploads/2018/09/MG_3388-1024x683.jpg" width="1024" /></a></p>

<h3>Protein-packed Buddha bowl with pumpkin seed oil</h3>

<p>After a workout, or in the middle of a busy day, this protein-packed buddha bowl is what dreams are made of. Golden roasted vegetables (we used sprouts, cauliflower and beetroot, but feel free to diverge depending on the season) give warmth and body, Amaranth grain provides a hearty portion of plant-based protein and fibre. And a dollop of hummus in the centre is rich with lemon and tahini.</p>

<p>If you haven&#39;t tried gochujang before, this recipe will convert you. This spicy Korean paste is spread over our vegetables before roasting to add an addictive, smoky flavour which complements the sweetness of roasted cauliflower and beetroot perfectly. What&#39;s more, it&#39;s fermented, making it a great choice for your gut health.</p>

<p>We finish our buddha bowl with a drizzle of <a href="https://erbology.co/shop/organic-pumpkin-seed-oil/">Organic Pumpkin Seed Oi</a>l. With its rich, emerald hue, it offers up essential minerals like magnesium and zinc as well as a host of antioxidants.</p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/protein-bowl-recipe-pumpkin-seed-oil/">Buddha bowl recipe</a></p>

<h3><a href="https://erbology.co/recipes/best-tortilla-rolls-recipe/"><img alt="chia roll" height="683" src="https://erbology.co/wp-content/uploads/2018/09/IMG_0680-1-1024x683.jpg" width="1024" /></a></h3>

<h3>Tortilla wraps with chia and peanut butter sauce</h3>

<p>Perhaps our all-time favourite easy vegan recipe for lunch, these tortilla wraps are super-satisfying and packed with vegetables. Pack your wrap with crispy cucumber and shredded cabbage. Then, make room for baked sweet potato chunks which provide satisfying sweetness.</p>

<p>The real star of the show here is our chia and peanut butter sauce. A little like a satay sauce, a little bit something entirely new, it balances the rich, toasty flavour of peanut with sharpness from apple cider vinegar and sweet maple syrup. It&#39;s an addictive combination and is likely to become a lunchbox regular for years to come.</p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/best-tortilla-rolls-recipe/">Tortilla wraps RECIPE</a></p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/green-lentil-soup-recipe/"><img alt="lentil soup recipe" height="683" src="https://erbology.co/wp-content/uploads/2020/08/Green-lentil-soup-2-1024x683.jpg" width="1024" /></a></p>

<h3>Green lentil soup</h3>

<p>This recipe was made for those days when it&#39;s cold and rainy and you need a meal to warm you up from the inside out. A hearty vegetable broth flavoured with generous chunks of carrot, celery, kale and chard, it is bursting with vitamins. Green lentils form the base of the soup, adding protein and fibre, while paprika and cumin bring a hint of warming spice.</p>

<p>Best of all, despite looking like a full morning&#39;s work, this easy vegan recipe comes together in about half an hour. Pair with Erbology <a href="https://erbology.co/shop/organic-garam-masala-seed-crackers/">crackers</a> for added texture and flavour.</p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/green-lentil-soup-recipe/">Green lentil soup recipe</a></p>

<h3>Easy vegan dinners</h3>

<p>To us, dinner is the best time of the day. We love downing tools and spending a few minutes in the kitchen, whipping up warming, wholesome food to linger over in the evening. If you&#39;re switching to a plant-based diet for the first time, it&#39;s important to preserve all the comfort and satisfaction associated with the evening meal. That&#39;s why the following recipes are pure comfort food; classics made healthier, but no less satisfying, by the addition of plant-based ingredients.</p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/veggie-burger-recipe/"><img alt="easy vegan burger" height="588" src="https://erbology.co/wp-content/uploads/2018/03/Amaranth-patties-4-e1602685215511-1024x588.jpg" width="1024" /></a></p>

<h3>The ultimate veggie burger with amaranth</h3>

<p>The veggie burger has come on in leaps and bounds since the heady days of the 1980s, when it first burst onto the scene. Back then, it was made of wheat gluten, oats, aduki beans and a variety of herbs and spices. Now, we have far more flexibility and the chance to create a patty that stands on its own two feet in the burger world. No meat? No problem!</p>

<p>Our version of the classic is made with <a href="https://erbology.co/shop/organic-amaranth-grain/">amaranth</a> and green lentils for toothsome texture. Carrot provides the vegetable backbone, while tamari, chilli, thyme and parsley offer up complex flavour.</p>

<p>Serve wedged into a fluffy bread bun, topped with sharp pickles or red onion jam and a slice of vegan cheese.</p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/veggie-burger-recipe/">veggie burger recipe</a></p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/vegan-bolognese-recipe/"><img alt="easy vegan bolognese" height="683" src="https://erbology.co/wp-content/uploads/2020/07/Tempeh-bolognese-2-1024x683.jpg" width="1024" /></a></p>

<h3>Tempeh bolognese</h3>

<p>Ask pretty much anyone who grew up after the 1980s what their favourite childhood meal was, and they will likely tell you it was spaghetti bolognese. Luckily, there&#39;s no need to miss out on the nostalgia of a bowl full of pasta with a rich, tomatoey sauce now you&#39;re vegan. Simply swap out the meat for tempeh.</p>

<p>If you haven&#39;t come across it before, tempeh is similar to tofu. Both are made from soy beans, but tofu is made from the curds, whereas tempeh is made from the whole soy bean. It&#39;s also fermented, unlike tofu - excellent news for your gut bacteria! Tempeh also has a nutty taste, whereas tofu is quite neutral and tends to take on the flavour of whatever it is cooked with.</p>

<p>Our easy vegan recipe may be non-canonical in terms of the protein, but the sauce is a classic. Crushed tomatoes, garlic, Italian herbs, bay... in short, all the flavours you need from a spag bol.</p>

<p>If you&#39;re carb-averse, or fancy something light, serve with spiralised courgette as we have above. If you&#39;re looking for a bowl of nostalgic textures and flavours, pile atop a generous portion of wholewheat spaghetti.</p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/vegan-bolognese-recipe/">Tempeh bolognese recipe</a></p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/sweet-potato-gnocchi-walnut-sauce/"><img alt="easy vegan gnocchi" height="682" src="https://erbology.co/wp-content/uploads/2019/05/Walnut-gnocchi_2-1024x682.jpg" width="1024" /></a></p>

<h3>Sweet potato gnocchi with walnut gremolata</h3>

<p>Before we developed this recipe, we were under the impression that making gnocchi from scratch was a tricky, time-consuming process better left to the pros. Not so! This fresh gnocchi can be whipped up at warp speed simply by mixing cooked sweet potato and flour. To decrease the prep time even further, cook your sweet potato whole in the microwave for five minutes while you prep the rest of your ingredients.</p>

<p>We&#39;ve deviated from the classic gremolata, which is a sauce made from lemon, parsley and garlic. Instead of bright parsley, we&#39;ve gone for earthy, warming thyme, which stands up beautifully against the sweet potato gnocchi. As with all simple recipes, use good quality ingredients. This is especially important for the gremolata. We use our <a href="https://erbology.co/shop/organic-walnuts/">Transylvanian walnuts</a> and <a href="https://erbology.co/shop/organic-walnut-oil/">Organic Walnut oil</a> to make it. Both are completely unrefined, lending a freshness of flavour hard to come by elsewhere.</p>

<p>This is a dish which can be enjoyed on the sofa in front of a weekend movie, or served to friends at a dinner party. If the latter, there&#39;s no need to let your guests know that the whole thing only took you 40 minutes.</p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/sweet-potato-gnocchi-walnut-sauce/">gnocchi recipe</a></p>

<h3>Snacks</h3>

<p>As a new vegan, you will soon discover one of the most annoying things about pre-packaged snacks. Almost all of them - even the ones which have nothing to do with dairy - seem to contain milk powder.</p>

<p>This limits your options somewhat in terms of grab and go energy boosters. Fortunately, health food shops (and an increasing number of mainstream food stores) are beginning to stock plant-based snacks. However, buyer beware: &#39;plant-based&#39; does not equal &#39;healthy&#39; in all cases. Check your ingredients, paying careful attention to the amount of refined sugar and saturated fat lurking in your snack bar.</p>

<p>Alternatively, take the hard work out of browsing with a snack from our range. We make tasty, <a href="https://erbology.co/shop/organic-greek-olive-seed-crackers/">gluten-free crackers</a>, fruity <a href="https://erbology.co/shop/organic-aronia-prebiotic-energy-bites/">energy balls</a> (with no refined sugar) and even <a href="https://erbology.co/shop/organic-tigernut-granola-chocolate-jerusalem-artichoke-go/">grab-and-go granola</a>, for the days when you&#39;ve pressed snooze one too many times.</p>

<p>Or, if you&#39;re enjoying your new vegan culinary expertise, expand it further by making your own! Here our our best easy vegan recipes for snacking.</p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/best-protein-bar-recipe/"><img alt="easy vegan protein bar recipe" height="690" src="https://erbology.co/wp-content/uploads/2018/03/Amaranth-protein-bar-3-1024x690.jpg" width="1024" /></a></p>

<h3>Amaranth protein bars</h3>

<p>Somewhere between an oat-free flapjack and a granola bar lies this delicious, decadent-tasting protein bar. We use puffed amaranth, which tastes like a miniature version of puffed rice, but brings protein, fibre and minerals to the recipe. Then, we add dates, seeds, almonds and raisins, and bind the whole lot together with nut butter and a little coconut oil.</p>

<p>These snack bars are great for recharging your body after a workout, or to get past the afternoon slump. We love wrapping them in greaseproof paper and taking them out on long, bracing hikes. They&#39;re just what you want (and deserve!) after reaching the top of a particularly challenging hill.</p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/best-protein-bar-recipe/">Amaranth protein bar</a></p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/sweet-potato-dip/"><img alt="sweet potato dip" height="683" src="https://erbology.co/wp-content/uploads/2020/02/Personalised-Crackers_Activated-Chia-Ramsons_CRACR_2-1024x683.jpg" width="1024" /></a></p>

<h3>Sweet potato dip</h3>

<p>This dip belongs in the &#39;easy vegan recipe&#39; hall of fame for two reasons. Firstly, it combines the addictive flavours of hummus with the sweet, nourishing flavour of sweet potato. And secondly, it&#39;s almost infinitely customisable.</p>

<p>If you&#39;re a fan of spice, red chilli or chipotle chilli flakes would work brilliantly. Fancy an earthier flavour? Cumin and sweet potato are a match made in heaven. Need more umami? Black olives. You could make a batch of these every day of the week and not get tired of it!</p>

<p>We love this easy vegan recipe as a light lunch, with <a href="https://erbology.co/shop/organic-garam-masala-seed-crackers/">Erbology crackers,</a> or to serve to friends as a casual starter, It also makes a regular appearance on all our barbecue, buffet and picnic tables.</p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/sweet-potato-dip/">Sweet potato dip</a></p>

<h3>Easy vegan recipes</h3>

<p>We hope these few easy vegan recipes will help you on your journey through Veganuary. Don&#39;t forget, there&#39;s lots more information about following a plant-based diet over on<a href="https://erbology.co/editorial/"> Erbology Editorial.</a></p>

<p>Good luck! Be creative and enjoy yourself. You&#39;re about to discover a whole new way of eating and of caring for your body and mind. And who knows? Perhaps, once you begin, you&#39;ll never look back...</p>

<p>&nbsp;</p>

Taking on Veganuary

Made the decision to try going vegan for the first time? Good for you! Veganu ...

"All our easy vegan recipes for lunch pack in lots of vegetables, helping you along the way to your five-a-day."

11 Easy Vegan Recipes for Veganuary - Plant-Based Recipes - Erbology

Doing Veganuary this year? We've got a host of easy vegan recipes for breakfast, lunch, dinner and snacking to keep you feeling motivated, energised and glowing with health!

11 easy vegan recipes for Veganuary

<h3>Vegetarianism for weight loss</h3>

<p>Going veggie isn&rsquo;t just great for the planet. Research has shown that it&rsquo;s good for you too.</p>

<p>Adopting a vegetarian diet requires you to cut out red and processed meats, which are associated with a higher risk of colorectal and cardiovascular disease, as well as overall mortality.(1)</p>

<p>It encourages you to include more fruit and vegetables in your diet, which - as we all know - is one of the best things you can do for your health.</p>

<p>What&rsquo;s more, it may even help with weight loss. A meta-analysis by the Journal of General Internal Medicine found that vegetarian diets appeared to have significant benefits for those trying to shed a few pounds.(2)</p>

<p>All this to say: if you want to lose weight for health reasons, seeking out healthy vegetarian recipes for weight loss is one of the best approaches you can take.</p>

<p>Here, we&rsquo;ve gathered a few of our favourites for you to explore. We&rsquo;ve chosen them based on a few criteria.</p>

<h3>All our veggie recipes:</h3>

<ul>
	<li>Are plant-based</li>
	<li>Contain ingredients specially selected to support your health and wellbeing</li>
	<li>Taste delicious and are a joy to eat</li>
	<li>Are satisfying and won&rsquo;t leave you tempted to raid the snack cupboard at 10pm!</li>
</ul>

<p>So, without further ado, let&rsquo;s take a look at our top healthy vegetarian recipes for weight loss.</p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/vegan-bolognese-recipe/"><img alt="pumpkin seeds" height="683" src="https://erbology.co/wp-content/uploads/2020/07/Tempeh-bolognese-2-1024x683.jpg" width="1024" /></a></p>

<h3>Tempeh bolognese</h3>

<p><strong>Calories per serving: 241 kcal</strong></p>

<p>Just because you&rsquo;re not eating meat anymore doesn&rsquo;t mean you can&rsquo;t enjoy this classic pasta dish. Our version is made with tempeh, a fermented soy product similar to tofu. It has a firm texture with plenty of bite, making it an excellent option to replace minced beef.</p>

<p>Meanwhile, the pasta sauce has all the sun-ripened Italian flavours of the original. Crushed tomatoes and garlic transport you to the Mediterranean, while thyme and bay supply the herbal notes.</p>

<p>We like to serve this with courgetti when we feel like a light meal. However, when we&rsquo;re looking for something more substantial, we pile it on top of a bowl of freshly cooked wholewheat spaghetti. Filling, delicious and packed with flavour!</p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/vegan-bolognese-recipe/">TEMPEH BOLOGNESE RECIPE</a></p>

<p>&nbsp;</p>

<p><img alt="Poke Bowl" height="683" src="https://erbology.co/wp-content/uploads/2021/02/R5D37419-1024x683.jpg" width="1024" /></p>

<h3>Vegan poke bowl</h3>

<p><strong>Calories per serving: 480 kcal</strong></p>

<p>Moving over from Italy to Hawaii, we find our tasty vegan poke bowl. Poke is traditionally made with freshly-caught fish, but its explosion in popularity all over the world has led to new versions popping up. Among these is vegan poke, which takes inspiration from the flavours of the original without any need for fish.</p>

<p>Here, tofu acts as your protein while mango adds a tropical flavour. Avocado, carrot and cucumber supply plenty of antioxidants and fibre. However the star of the show is our addictive poke dressing, made with soy, sriracha, apple cider vinegar and honey.</p>

<p>We freely admit to doubling up the dressing recipe so we can drizzle this over just about everything we eat the following day.</p>

<p>Serve with wholewheat soba noodles for a satisfying texture and plenty of fibre to keep you full.</p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/vegan-poke-bowl/">POKE BOWL RECIPE</a></p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/vegan-bean-chilli-recipe/"><img alt="Vegan Bean chilli" height="683" src="https://erbology.co/wp-content/uploads/2021/02/R5D36689-1024x683.jpg" width="1024" /></a></p>

<h3>Vegan bean chilli recipe</h3>

<p><strong>Calories per serving: 185 kcal</strong></p>

<p>This dish is a perfect winter warmer for cold days. It&rsquo;s packed to the brim with healthy veg such as peppers, leeks and carrot, with kidney beans to provide protein and fibre.</p>

<p>We love making a big batch of this and serving to family and friends on wintry evenings. Serve with a scoop of brown rice and top with vegan soured cream or yoghurt.</p>

<p>Alternatively, try eating alongside a pack of our <a href="https://erbology.co/shop/organic-rosemary-sweet-potato-crackers/"><strong>Rosemary Sweet Potato</strong></a> activated crackers. They are made with raw activated seeds rather than wheat and water, making every mouthful super nutritious.</p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/vegan-bean-chilli-recipe/">VEGAN BEAN CHILLI RECIPE</a></p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/vegan-mushroom-burger/"><img alt="vegan mushroom burger" height="683" src="https://erbology.co/wp-content/uploads/2020/11/veggie_burger1-1024x683.jpg" width="1024" /></a></p>

<h3>Mushroom burger with tahini mayo</h3>

<p><strong>Calories per serving: 385 kcal</strong></p>

<p>If hamburgers were your vice of choice before going veggie, good news: our mushroom burger is here to help you forget why you ever ate meat!</p>

<p>Unlike other mushroom burgers (loosely titled, as they are simply a portobello mushroom served in a bun), our patty is made with a combination of saut&eacute;ed mushrooms, rice, red lentils, peppers and amaranth flour to bind it together.</p>

<p>As a result, it has a tender, toothsome texture that we find positively irresistible.</p>

<p>Any good burger is only as good as its toppings, and we like to serve ours with quick pickled pink onions and a divine tahini mayo. Add sweet potato wedges on the side if you&rsquo;re feeling very hungry.</p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/vegan-mushroom-burger/">MUSHROOM BURGER RECIPE</a></p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/red-lentil-dal-recipe/"><img alt="red lentil dahl" height="683" src="https://erbology.co/wp-content/uploads/2021/02/R5D36948-1024x683.jpg" width="1024" /></a></p>

<h3>Red lentil dal</h3>

<p><strong>Calories per serving: 245 kcal</strong></p>

<p>As comfort foods go, dal is pretty hard to beat. Filling and satisfying, its creamy texture comes from red lentils which soften and break down as they cook. Add in comforting spices like earthy cumin and turmeric and you have a quick throw-together weeknight meal that is hard to beat.</p>

<p>The classic accompaniment for dal is rice. Indeed, rice and lentils is a beloved Ayurvedic combination which is thought to nourish all three doshas (life forces). As a result, dal is also the perfect food to eat if you&rsquo;re feeling a bit under the weather and in need of some all-round nourishment.</p>

<p>However, if you fancy something different or perhaps a bit lighter, we love to serve our dal with our <a href="https://erbology.co/shop/organic-garam-masala-seed-crackers/"><strong>Organic Indian Spiced Crackers</strong></a>. They&rsquo;re flavoured with garam masala, a classic spice blend featuring cumin, coriander and turmeric. Use them to scoop and dip into your dal for a delicious light meal.</p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/red-lentil-dal-recipe/">RED LENTIL DAL RECIPE</a></p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/baked-falafel-recipe/"><img alt="falafel recipe" height="1024" src="https://erbology.co/wp-content/uploads/2021/08/Falafel-recipe_hemp-powder-scaled-e1635254390143-793x1024.jpg" width="793" /></a></p>

<h3>Baked falafel</h3>

<p><strong>Calories per serving: 67 kcal</strong></p>

<p>Falafel, with its warming spices and delicious texture - crisp on the outside, soft on the inside - is one of our favourite snacks. However, the traditional recipes tend to call for these delicious little chickpea patties to be deep fried. This seriously increases their caloric content and the amount of unhealthy fats per portion.</p>

<p>Our version is baked, not fried, meaning you can enjoy all the health benefits of the patty ingredients with none of the unwanted fat.</p>

<p>Falafel is made with chickpeas and spices such as garlic, cumin and black pepper, but we also like to sneak in extra veg such as carrots and courgettes. Extra fibre and antioxidants with minimum effort!</p>

<p>That said, our favourite thing about our baked falafel is the ingenious (if we do say so ourselves) addition of our <a href="https://erbology.co/shop/organic-hemp-protein-powder/"><strong>Organic Hemp Seed Powder</strong></a>.</p>

<p>It&rsquo;s high in plant-based protein and is a brilliant way to turn this tasty snack into a post-workout recovery meal.</p>

<p>Pile into a wholemeal pitta with some vegan yoghurt and plenty of crisp salad for a delicious lunch or dinner.</p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/baked-falafel-recipe/">BAKED FALAFEL RECIPE</a></p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/vegan-summer-rolls-recipe/"><img alt="vegans summer rolls" height="683" src="https://erbology.co/wp-content/uploads/2021/05/Spring-rolls_bergamot_2-1024x683.jpg" width="1024" /></a></p>

<h3>Summer rolls with bergamot dressing</h3>

<p><strong>Calories per serving: 200 kcal</strong></p>

<p>If you&rsquo;re looking for a light meal or an alternative to your usual lunchtime sandwich, look no further. These vegan summer rolls are light, refreshing and utterly delicious.</p>

<p>Pack your rice paper rolls with crunchy raw vegetables, fresh plum and crushed almonds and dip into our unique soy and bergamot dipping sauce.</p>

<p>If you haven&#39;t come across it before, <a href="https://erbology.co/shop/organic-bergamot-juice/"><strong>bergamot</strong></a> has a sharp citrus flavour similar to bitter orange or grapefruit. It&rsquo;s energising and refreshing; perfect to dip our summer rolls into just before eating.</p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/vegan-summer-rolls-recipe/">SUMMER ROLLS RECIPE</a></p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/roasted-cauliflower-steaks-recipe/"><img alt="roasted cauliflower steaks" height="683" src="https://erbology.co/wp-content/uploads/2021/05/R5D30191-1024x683.jpg" width="1024" /></a></p>

<h3>Roasted cauliflower steaks with parsley chimichurri</h3>

<p><strong>Calories per serving: 270 kcal</strong></p>

<p>Transform the humble cauliflower into a delectable dinner with our recipe. The trick is to coat the cauliflower steaks in tasty spices such as paprika and tamari sauce before baking. Thus, you start with a base of flavour on top of which you can add our chimichurri sauce!</p>

<p>Chimichurri is a traditional South American sauce made with parsley, lemon juice and lots of garlic. Usually served with grilled meats, it works beautifully with our baked cauliflower steaks.</p>

<p>The classic recipe usually calls for olive oil, but we love to swap in our <a href="https://erbology.co/shop/organic-hemp-seed-oil/"><strong>Organic Hemp Seed Oil</strong></a>. This is one of the best multi-tasking cold-pressed oils around; it contains vitamins D and E and the ideal 3:1 ratio of omega-6 and omega-3 essential fatty acids.</p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/roasted-cauliflower-steaks-recipe/">CAULIFLOWER STEAKS RECIPE</a></p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/pumpkin-risotto-recipe/"><img alt="pumpkin risotto recipe" height="683" src="https://erbology.co/wp-content/uploads/2021/10/5D32098-1024x683.jpg" width="1024" /></a></p>

<h3>Pumpkin risotto</h3>

<p><strong>Calories per serving: 153 kcal</strong></p>

<p>Think you can&rsquo;t treat yourself to a luxurious, creamy dinner while you&rsquo;re on a diet? We&rsquo;re here to bust that myth with our pumpkin risotto.</p>

<p>This recipe is a two-pronged attack when it comes to creaminess. First, you have the creamy sauce created when you cook arborio rice in hot broth, which results from the starch in the rice blending with water. However, an added layer of creaminess comes from the addition of pumpkin pur&eacute;e.</p>

<p>Furthermore, the addition of almond milk adds a final transformative touch. The result? An unbelievably smooth and glossy risotto, with only the simplest of ingredients.</p>

<p>To finish, drizzle over a little of our <a href="https://erbology.co/shop/organic-pumpkin-seed-oil/"><strong>Organic Pumpkin Seed Oil</strong></a>. This emerald green beauty is full of free-radical-fighting nutrients and hails from Styria, in Austria. There, pumpkin seed oil is so revered that the locals call it &lsquo;green gold&rsquo;.</p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/pumpkin-risotto-recipe/">PUMPKIN RISOTTO RECIPE</a></p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/roasted-root-vegetable-salad-recipe/"><img alt="roasted root vegetable salad" height="683" src="https://erbology.co/wp-content/uploads/2021/10/Chia-oil_3-1024x683.jpg" width="1024" /></a></p>

<h3>Roasted root vegetable salad with chia and mustard dressing</h3>

<p><strong>Calories per serving: 245 kcal</strong></p>

<p>This roasted root salad is a jumble of colourful veg, from purple beetroot to bright carrot, pale parsnips and earthy pumpkin.</p>

<p>Serve it warm, on a bed of spinach leaves, for a filling dinner that will help you hit your daily target of fruit and vegetables.</p>

<p>Our chia and mustard dressing brings the whole dish to life. Use the milder French dijon mustard for this as you just want a hint of tanginess; the distinctive flavour of chia oil provides the rest of the flavour, along with a citrus kick from freshly squeezed lemon juice.</p>

<p>You&rsquo;ll find yourself using it to dress all manner of salads!</p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/roasted-root-vegetable-salad-recipe/">ROASTED ROOTS SALAD RECIPE</a></p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/pumpkin-tofu-sage-galette-recipe-with-milk-thistle/"><img alt="Galette recipe" height="683" src="https://erbology.co/wp-content/uploads/2020/11/rv79-2-1024x683.jpg" width="1024" /></a></p>

<h3>Pumpkin, tofu and sage galette</h3>

<p><strong>Calories per serving: 450 kcal</strong></p>

<p>Our pumpkin and tofu galette is quick and easy to put together and is elegant enough to serve to friends and family.</p>

<p>First, put together a simple pastry which you&rsquo;ll use as your base. Add in our <a href="https://erbology.co/shop/organic-milk-thistle-powder/"><strong>Organic Milk Thistle Powder</strong></a> for extra health benefits. It blends fantastically into pastry as well as cakes, bakes, smoothies and more.</p>

<p>Naturally high in a flavolignan called silymarin, it is a powerful free radical fighter which will help protect your cells from premature damage and ageing. Scientists are also researching it for its effects on your liver health.</p>

<p>Then, pile your galette with cubes of pumpkin, tofu, red onion and sage leaves and bake. Serve with a crisp salad alongside, if you like.</p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/pumpkin-tofu-sage-galette-recipe-with-milk-thistle/">PUMPKIN GALETTE RECIPE</a></p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/beetroot-salad-recipe/"><img alt="beetroot carrot salad" height="683" src="https://erbology.co/wp-content/uploads/2021/04/Aronia_beetroot_carrot_salad_1-1024x683.jpg" width="1024" /></a></p>

<h3>Beetroot salad with aronia berry dressing</h3>

<p><strong>Calories per serving: 330 kcal</strong></p>

<p>Love &lsquo;em or hate &lsquo;em, beetroots are packed full of healthy nutrients. As well as being a source of fibre, it&rsquo;s ranked as one of the top ten plants with the highest antioxidant activity!</p>

<p>So, if you do love &lsquo;em, make the most of the humble beetroot with this fabulous salad.</p>

<p>The unique dressing is made with creamy cashews and tangy aronia berry juice. We also love to throw in a selection of seeds to pack in those essential minerals, plus protein and fibre. Here we&rsquo;ve chosen sunflower and sesame seeds, but you can work with whatever you have in your cupboard.</p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/recipes/beetroot-salad-recipe/">BEETROOT SALAD RECIPE</a></p>

<p>&nbsp;</p>

<h3>Our favourite healthy vegetarian recipes for weight loss</h3>

<p>There we have it! Our favourite recipes for eating healthily to lose weight whilst following a vegetarian diet. Don&rsquo;t forget, there are lots more recipes and inspiration on <a href="https://erbology.co/editorial/"><strong>Erbology Editorial</strong></a>. You can also find lots of useful information about our products and their origins there.</p>

Vegetarianism for weight loss

Going veggie isn&rsquo;t just great for the planet. Research has sh ...

"Adopting a vegetarian diet requires you to cut out red and processed meats, which are associated with a higher risk of colorectal and cardiovascular disease, as well as overall mortality."(1)

12 Healthy Vegetarian Recipes for Weight Loss - Erbology

If you’re looking to make some changes for health reasons, our healthy vegetarian recipes for weight loss don’t sacrifice on flavour. Packed with healthy nutrients to keep you full while nourishing your body, they’re the perfect addition to your recipe book.

12 Healthy vegetarian recipes for weight loss

<h3>Green sickness</h3>

<p>Back in the 17th century, doctors began to notice patients turning up with very strange symptoms indeed.</p>

<p>Made up of mostly young women and girls, the patients complained of odd symptoms such as apathy, pallor, and a notable greenish hue to their skin.(1) They also reported shortness of breath, headaches, and disruption to their appetites.</p>

<p>The &lsquo;green sickness&rsquo; perplexed medics for a long time before being defined as &lsquo;chlorosis&rsquo;. As it turned out, the strange colour change was due to the women&rsquo;s red blood cells.</p>

<p>Usually, your red blood cells look like concave little donuts. They are red in colour, with a pale area in the centre.</p>

<p>However, the women didn&rsquo;t have enough of a special protein called haemoglobin, which increased the size of the pale area. The result? A pale, almost greenish tinge to the skin.</p>

<p>Eventually, doctors began to think this was caused by a lack of iron in the blood.</p>

<h3>A few interesting treatments for green sickness</h3>

<p>To treat the young women who presented with green sickness, doctors prescribed a variety of colourful remedies.</p>

<p>Before the iron deficiency hypothesis gained some ground, some medics were convinced - given that the patients were women and young girls - that the illness was caused by a state of &lsquo;maidenhood&rsquo;.</p>

<p>This goes back to Hippocrates, who may have got this one slightly wrong.</p>

<p>&lsquo;I advise young girls who experience such symptoms to marry as soon as possible: in fact when they become pregnant they are cured,&rsquo; he said in his work on the &lsquo;Diseases of Women&rsquo;.(2)</p>

<p>Thankfully, 17th century medics eventually twigged that the cause was iron deficiency and started to prescribe iron. Auguste Saint-Arroman, a French pharmacological writer, suggested that medicinal hot chocolate with iron filings might be the answer.(3)</p>

<p>Fortunately, things have moved on a lot since then! Chlorosis disappeared in the early 20th century, and our understanding of iron deficiency has greatly increased.</p>

<h3>Related reading</h3>

<ul>
	<li><a href="https://erbology.co/essential-minerals-foods/">Mineral-rich foods: which whole foods to eat for your daily minerals</a></li>
	<li><a href="https://erbology.co/top-ten-seeds-healthy-diet/">Top 10 seeds to add to your diet</a></li>
</ul>

<p>&nbsp;</p>

<p><img alt="iron deficiency" height="1024" src="https://erbology.co/wp-content/uploads/2021/02/anthony-tran-i-ePv9Dxg7U-unsplash-683x1024.jpg" width="683" /></p>

<h3>What is iron, and why do we need it?</h3>

<p>Iron is a mineral. In the environment, it&rsquo;s quite common - it makes up about 5% of the earth&rsquo;s crust!(1)</p>

<p>In humans, iron is a dietary trace mineral. This means that we need a small amount for our bodily processes to work as they should. And while we don&rsquo;t need much of it, the little that we do need is absolutely essential.</p>

<p>Our bodies contain about three or four grams of iron in total.(2)</p>

<p>Iron is a component of several important proteins in your body. But the main reason you need iron is to make red blood cells (sometimes called erythrocytes). About half of the iron within your body can be found within them. More specifically, the iron is stored in haemoglobin, a special protein in your red blood cells which helps them transport oxygen.(1)</p>

<p>As you go about your daily life, you use up or lose part of your stores of iron. This can happen when your red blood cells oxygenate other tissues in your body, or when your red blood cells need to be replaced with new ones. It can also occur if you lose blood through an injury.</p>

<p>For this reason, you need to keep topping up your iron stores through your diet.</p>

<h3>What is iron deficiency anaemia?</h3>

<p>Sometimes, doctors use the term &lsquo;anaemia&rsquo; to describe low iron levels. However, you can also experience anaemia due to low levels of other minerals, such as copper.</p>

<p>Anaemia comes from the ancient Greek word for &lsquo;lack of blood&rsquo;. It essentially means that you don&rsquo;t have enough haemoglobin or red blood cells, because your body lacks the iron needed to make them.(2)</p>

<p>It&rsquo;s very common all around the world. In the developed world, it&rsquo;s most often the result of not getting enough iron from your diet (or not being able to properly process what you do consume). However, pregnancy, or having very heavy periods, also contributes to anaemia in women.</p>

<p>In developing countries, diet only accounts for about half of anaemia cases. There are also other causes for iron deficiency, including disease (particularly malaria), blood loss from parasitic infections, and other nutrient deficiencies.</p>

<h3>Four key signs of iron deficiency</h3>

<p>Fortunately, turning green is not a symptom of iron deficiency in the modern day.</p>

<p>Nowadays, you&rsquo;re likely to experience a few key signs. The tricky thing is that they can sometimes be confused with simply feeling a bit run down, or as though you&rsquo;re &lsquo;coming down with something&rsquo;.</p>

<p>It&rsquo;s important to watch out for the duration of these symptoms. Are you experiencing them over a long period of time? If so, there may be an underlying cause, such as low iron.</p>

<h3>1. Fatigue and/or shortness of breath</h3>

<p>One of the most common symptoms patients report is tiredness or weakness.(4) This is because your red blood cells are less able to store and transport oxygen to your tissues.</p>

<p>As a result, they can&rsquo;t work as well and you start to get tired much more quickly.</p>

<p>To try and increase the amount of oxygen in your system, you start to breathe more quickly. This can cause breathing problems, including shortness of breath.</p>

<p>You might also find that you have less energy to do the things that you would normally do, such as go for a walk or meet up with friends.</p>

<h3>2. Heart palpitations</h3>

<p>One of the common signs of iron deficiency is a noticeable or rapid heartbeat (tachycardia). You might experience this as heart palpitations.(6)</p>

<p>As the amount of oxygen in your blood is lower, your heart has to work harder to deliver an adequate amount of oxygen to your tissues.</p>

<p>To do this, it beats more quickly to push blood around your body faster. To you, this feels like a rapid heartbeat, even when you&rsquo;re at rest.</p>

<h3>3. Pale skin</h3>

<p>Have your friends and family commented on you looking pale? It could be a warning sign of iron deficiency.(7)</p>

<p>Similarly to the change in skin colour caused by chlorosis, the reduction in the bright red colour of your red blood cells can leave you looking pale.</p>

<p>This is because you are producing fewer of them, and fewer are reaching the upper layers of your skin.</p>

<p>&nbsp;</p>

<p><a href="https://erbology.co/shop/organic-tkemali-seed-crackers/"><img alt="Tkemali crackers" height="667" src="https://erbology.co/wp-content/uploads/2018/03/IMG_0874-e1543919869393.jpg" width="1000" /></a></p>

<h3>4. Iron deficiency headache</h3>

<p>Similarly to fatigue, a lack of oxygen in your red blood cells can give you a headache. When less oxygen is transported to the tissues in your brain, your blood vessels swell in an effort to let more blood cells in.</p>

<p>Unfortunately, that can cause an increase of pressure in your head area, producing a headache.</p>

<p>Not as many people experience this symptom as the others listed above, but it&rsquo;s still an indicator that you might have an iron deficiency.</p>

<p>The lower amount of oxygen reaching your brain can also result in dizziness.</p>

<h3>A few more signs to look out for</h3>

<p>There are a few less common signs of iron deficiency which may be worth keeping an eye on, too.</p>

<p>Some people with iron deficiency report a sore or swollen tongue. Meanwhile, others notice that their nails have taken on a strange shape. This is also known as having &lsquo;spoon-shaped&rsquo; nails, or Koilonychia. If you have this, it will look like a portion of the middle of your nail is indented, giving it a scoop-like shape.</p>

<p>A small number of patients also experience &lsquo;restless leg syndrome&rsquo;, or the desire to move or jiggle their legs.</p>

<p>Some patients feel an urge to eat non-food items such as ice, clay or earth. This is called pica. It isn&rsquo;t completely understood, but it is associated with nutrient deficiency. So, it might be that your body is trying to recuperate certain nutrients from these non-food items.</p>

<p>However, these symptoms are all much less common than the four key ones listed above.</p>

<p>&nbsp;</p>

<p><img alt="bowl of spinach rich in iron" height="667" src="https://erbology.co/wp-content/uploads/2021/02/louis-hansel-shotsoflouis-4VMqrwYfmDw-unsplash.jpg" width="1000" /></p>

<h3>What to do if you think you have an iron deficiency</h3>

<p>If the symptoms in this article sound familiar, speak to your doctor about your concerns. They will be able to perform a simple blood test to see if you have an iron deficiency.</p>

<p>Once they have found out if you need to restock your iron supplies, they will be able to advise you on the right treatment.</p>

<p>This might involve taking a tablet which contains a high quantity of iron, or simply including more iron-rich foods in your diet.</p>

<p>If you are pregnant, you should take extra care if you think you have an iron deficiency. Speak to your doctor straight away.</p>

<p>Anaemia is common in pregnant women, but it can increase the risk of complications surrounding the birth of your baby.(7)</p>

<p>If you think you have an iron deficiency, don&rsquo;t suffer in silence; speak to your doctor. If left untreated, anaemia can increase your risk of developing other health problems in the future. So, it&rsquo;s much better to get it sorted now!</p>

<h3>Iron-rich foods to add to your diet</h3>

<p>Many of us could benefit from making the effort to eat more iron.</p>

<p>If your doctor has advised you to eat more iron-rich foods, here are a few ideas to get you started.</p>

<p>It&rsquo;s important to mention that, although many people think that you need to eat meat to get the iron you need from your diet, there are many plant-based sources of iron, too.</p>

<p>Build yourself a healthy, iron-rich dinner by starting with a base of dark green, leafy vegetables like spinach and kale. These contain a high proportion of iron. Add them to your dinner as a side dish, or mix up a healthy salad. Artichokes and green peas are also good sources. Fresh vegetables also tend to contain vitamin C, which can help your body to absorb iron more efficiently.(9)</p>

<p>Try cooking with tofu and tempeh, too. One serving will deliver between 10 and 12% of your daily amount of iron.(8)</p>

<p>Beans, lentils, quinoa and mushrooms would be worthy additions to your plate.</p>

<p>When it comes to snacking, even dark chocolate can be helpful. One ounce of dark chocolate with a high proportion of cocoa (70 -85%) can provide 19% of your daily amount.(8)</p>

<p>Meanwhile, our delicious range of Erbology crackers are all a source of iron, magnesium and B vitamins to help you along the way. Why not try our tasty <a href="https://erbology.co/shop/organic-tkemali-seed-crackers/">Tkemali crackers</a> with a vegetable dip as a light lunch?</p>

<h3>Related reading</h3>

<ul>
	<li><a href="https://erbology.co/foods-vitamins/">Which whole foods for which vitamins?</a></li>
	<li><a href="https://erbology.co/b-vitamin-foods/">What foods have B vitamins?</a></li>
</ul>

Green sickness

Back in the 17th century, doctors began to notice patients turning up with very st ...

"The tricky thing is that the signs of iron deficiency can sometimes be confused with simply feeling a bit run down, or as though you're 'coming down with something'."

Signs of Iron Deficiency - Do You Have Low Iron? - Erbology

Do you find yourself getting tired easily, or feeling a bit off? You might be suffering from low iron. One of the most common nutrient deficiencies in the world, signs of iron deficiency can leave you feeling run down. But luckily, it’s easy to treat and shouldn’t have any serious or long-lasting effects.

4 signs you have an iron deficiency

<h3>Introduction to Ayurveda</h3>

<p>Ayurveda is a traditional system of medicine that originated in India in approximately the 2<sup>nd</sup> century BC.(1) The term comes from two Sanskrit words: <em>ayur</em>, meaning life, and <em>veda</em>, meaning science or knowledge. We can therefore translate Ayurveda as the science or knowledge of life.</p>

<p>Among the central tenets of Ayurveda is that the universe and everything in it is composed of five elements: fire, water, earth, air, and space or aether. These combine together in different ratios to create three energy types, or doshas, namely <em>vata</em>, <em>kapha</em> and <em>pitta</em>.(2) Everyone has a unique blend of these doshas, which forms our <em>prakriti</em>, or constitution.</p>

<p>According to Ayurveda, doshas govern everything from our bodily functions to our personality traits. Any imbalance may manifest as mental or physical health problems. The aim of Ayurvedic medicine is therefore to preserve wellbeing by maintaining balance between mind, body, spirit and environment.</p>

<p>As a holistic system, the Ayurvedic approach uses a number of methods to promote wellness. These include <a href="https://erbology.co/ayurvedic-food/">food</a>, yoga and other forms of exercise, meditation, massage, and herbal medicine. Ayurvedic herbs and spices therefore play a key role in how Ayurveda attempts to prevent and treat disease. Practitioners also believe they&rsquo;re vital for maintaining our overall wellbeing.</p>

<h3>All about Ayurvedic herbs</h3>

<p>People have been using plants medicinally for thousands of years. When it comes to Ayurveda, scholars estimate that there are approximately 1200-1500 plants in its official pharmacopoeia.(3) From these, practitioners can prepare a range of potent Ayurvedic herbs and spices.</p>

<p>You can get Ayurvedic herbs singly, or as part of a polyherbal preparation that contains extracts from multiple plants. Similarly, there are a multitude of ways in which you&rsquo;re able to use Ayurvedic herbs. The appropriate method will depend on both the herb in question and its intended purpose. For example, you might apply liquorice root topically to treat skin irritations but take it orally to treat digestive problems.</p>

<p>Practitioners believe that Ayurvedic herbs can provide us with a whole wealth of health benefits. These vary from reducing inflammation and boosting the immune system to helping us cope with stress. While further research needs to be done to clarify these claims, so far there have been some encouraging results. We&rsquo;ll discuss a few of these in more detail below!</p>

<p>Yet with so many Ayurvedic herbs out there, it can be tricky to know where to start. You could search for those with specific benefits, like Ayurvedic herbs for hair growth or Ayurvedic herbs for weight loss. Alternatively, you might prefer to go for Ayurvedic herbs that support your overall health and wellbeing.</p>

<p>Either way, it&rsquo;s best to choose Ayurvedic herbs with scientific evidence to back their claims of safety and efficacy. Here are our top suggestions.</p>

<h3>5 Ayurvedic herbs you should have in your cupboard</h3>

<p>These five Ayurvedic herbs all have health benefits that are backed by modern scientific research. They&#39;re easy to source safely and reliably, and you can mix them with warm water for a traditional wellness-boosting drink. Alternatively, add them to one of our delicious <a href="https://erbology.co/ayurvedic-recipes/">Ayurvedic recipes</a>!</p>

<p><a href="https://erbology.co/shop/organic-turmeric-powder/"><img alt="organic turmeric" height="1707" src="https://erbology.co/wp-content/uploads/2021/06/5D39974-scaled.jpg" width="2560" /></a></p>

<h4>1. Turmeric</h4>

<p>You probably know turmeric as the vibrant yellow spice that brings flavour and colour to dishes like curry. However, it&rsquo;s far more than mere seasoning. Turmeric offers numerous potential <a href="https://erbology.co/turmeric-benefits-curcumin/">health benefits</a>, hence its position among the most popular Ayurvedic herbs.</p>

<p>This is largely thanks to turmeric&rsquo;s main active compound, curcumin. Research shows that curcumin has genuinely impressive anti-inflammatory properties. In fact, studies indicate that it could be as effective as, or even better than, some anti-inflammatory drugs.(4) Moreover, it doesn&#39;t have the potential adverse side effects that pharmaceuticals often do. This means turmeric may help ease a range of conditions involving chronic inflammation, like arthritis and diabetes.</p>

<p>Curcumin could also have a protective effect on the cardiovascular system, for example by improving blood flow.(5) In addition, it has powerful <a href="https://erbology.co/what-antioxidants-do/">antioxidant</a> properties. Turmeric could therefore limit free radical damage to our cells, protecting us against chronic diseases and premature ageing. Curcumin may even have anti-cancer properties, helping to prevent and treat the condition.(6)</p>

<p>Interestingly, like several Ayurvedic herbs, curcumin could also offer psychological and cognitive benefits. For instance, studies suggest it could be an effective antidepressant.(7) Furthermore, curcumin might increase levels of brain-derived neurotrophic factor, low levels of which are associated with neurodegenerative conditions like Alzheimer&rsquo;s.(8)</p>

<p>One caveat is that studies often use greater concentrations of curcumin than you typically find in store-bought turmeric root. That&rsquo;s why we test for curcumin, to make sure that we source the very best quality turmeric. Our <a href="https://erbology.co/shop/organic-turmeric-powder/">organic turmeric powder</a> contains over 5% curcumin, which is considered high.&nbsp;</p>

<p>In addition, our bodies do not easily absorb curcumin. However, consuming turmeric with black pepper can increase the bioavailability of curcumin by up to 2000%.(9)</p>

<p>Here at Erbology, we love turmeric stirred into warm milk with a dash of black pepper, or sprinkled into curries and stews!</p>

<p><a href="https://erbology.co/shop/organic-ashwagandha-powder/"><img alt="ashwagandha benefits" height="1707" src="https://erbology.co/wp-content/uploads/2021/06/R5D30051-scaled.jpg" width="2560" /></a></p>

<h4>2. Ashwagandha</h4>

<p>One of the most famous and powerful Ayurvedic herbs, people use ashwagandha for a wide range of <a href="https://erbology.co/ashwagandha-benefits/">health benefits</a>.</p>

<p>First, practitioners class the plant as an <a href="https://erbology.co/adaptogens/">adaptogen</a>. This means that it could enable our bodies to better cope with stress. Research indicates that ashwagandha might lower levels of cortisol, which is a hormone we produce when we&rsquo;re stressed.(10) Studies also suggest that it can help to reduce feelings of anxiety.(11)</p>

<p>Likewise, ashwagandha may improve the quality of our sleep &ndash; something which is crucial for our overall health.(12) Excitingly, evidence shows that ashwagandha could aid memory and cognition too, although further studies are required to clarify this.(13)</p>

<p>Turning to physical benefits, ashwagandha joins the ranks of Ayurvedic herbs that may reduce inflammation and boost the immune system.(14) It could also help to lower blood sugar levels, which is particularly advantageous for those with diabetes.(15)</p>

<p>Another interesting effect of ashwagandha is that it could improve your physical performance. Studies indicate it can have a positive impact on strength, cardiorespiratory fitness, and recovery.(16) This means that, out of all the Ayurvedic herbs, it&rsquo;s an especially good choice for those who enjoy a workout!</p>

<p>So, what&rsquo;s the best method for taking ashwagandha? You can have it the traditional way by simply stirring a teaspoon of <a href="https://erbology.co/shop/organic-ashwagandha-powder/">organic ashwagandha powder</a> into warm milk. However, for a tastier treat, we recommend making moon milk. Mix a teaspoon into warm milk, then add cinnamon and a sweetener such as raw honey or agave nectar. This will balance out the bitter, earthy taste of ashwagandha, to create a delicious and soothing bedtime drink.</p>

<h3>Related reading</h3>

<ul>
	<li><strong><a href="https://erbology.co/ayurvedic-recipes/">7 Ayurvedic recipes to nourish your doshas</a></strong></li>
	<li><strong><a href="https://erbology.co/ashwagandha-morning-night/">Do I take ashwagandha in the morning or night? Your ashwagandha questions answered.</a></strong></li>
</ul>

<p><a href="https://erbology.co/shop/organic-tulsi-powder/"><img alt="tulsi tea ingredients" height="1707" src="https://erbology.co/wp-content/uploads/2022/04/R5D39088-scaled.jpg" width="2560" /></a></p>

<h4>3. Tulsi</h4>

<p>In Ayurveda, tulsi, or holy basil, is called the Queen of Herbs. That should give you a good idea of its standing among the Ayurvedic herbs!</p>

<p>Another adaptogen, tulsi can assist our bodies in dealing with both physical and mental stress. Although not yet studied widely, evidence suggests it could reduce the negative impact of a range of physiological stressors.(17) Moreover, it may also be effective at treating mood disorders such as anxiety and depression.(18)</p>

<p>Tulsi might additionally be able to boost our immune system. For example, one study found that it increased the levels of certain immune cells in the blood of healthy volunteers.(19) The herb&rsquo;s anti-fungal, anti-viral, and anti-bacterial properties work to bolster this benefit.</p>

<p>Further research findings indicate that tulsi could also have positive impacts on blood sugar levels and blood pressure.(20) In addition, it may be useful for its anti-inflammatory effects. All of which implies that tulsi more than lives up to its royal nickname!</p>

<p>One of the most popular ways to gain the benefits of holy basil is by drinking tulsi tea. All you need to do is mix half a teaspoon of <a href="https://erbology.co/shop/organic-tulsi-powder/">organic tulsi powder</a> into a mug of hot water. To make it even more refreshing, try adding a squeeze of lemon juice, some ginger, and a dash of sweetener. This offsets the astringency that&rsquo;s common in Ayurvedic herbs. And because it&rsquo;s caffeine free, you can enjoy <a href="https://erbology.co/tulsi-tea-benefits/">tulsi tea</a> at any time of day.</p>

<p><a href="https://erbology.co/shop/organic-triphala-powder/"><img alt="triphala powder" height="1707" src="https://erbology.co/wp-content/uploads/2021/05/TRIPHALA_2-scaled.jpg" width="2560" /></a></p>

<h4>4. Triphala</h4>

<p>Unlike the other Ayurvedic herbs we&rsquo;ve discussed so far, triphala is a polyherbal preparation. As the &lsquo;tri&rsquo; in its name indicates, it&rsquo;s made up of three medicinal fruits: <em>amla</em>, <em>bibhitaki</em>, and <em>haritaki</em>.</p>

<p>Each ingredient offers its own individual health benefits. For example, <a href="https://erbology.co/amla-benefits/">amla</a> is one of the best Ayurvedic herbs for hair growth. And Ayurveda practitioners believe that when you combine them, they become even greater than the sum of their parts.</p>

<p>For starters, triphala has an impressively high level of antioxidants.(21) These help to protect us from the harmful impacts of oxidative stress. They could also explain why some studies have found triphala to have cancer-fighting properties.(22)</p>

<p>One of the most famous uses for triphala is as a treatment for digestive issues. As a natural laxative, it could help with conditions such as constipation, loss of appetite, IBS, and abdominal pain.(23) Practitioners believe that triphala also has a beneficial impact on our gut microbiome. It does this by encouraging the growth of good bacteria, while simultaneously inhibiting the growth of bad bacteria.</p>

<p>Interestingly, research reveals that triphala is great for our dental health too. Using a mouthwash containing the herb could decrease plaque build-up and gum inflammation, plus slow the growth of bad bacteria in the mouth.(24)</p>

<p>Finally, studies suggest that when looking for Ayurvedic herbs for weight loss, triphala may be a good choice.(25)</p>

<p>Like other Ayurvedic herbs, you can mix a teaspoon of <a href="https://erbology.co/shop/organic-triphala-powder/">organic triphala powder</a> into warm water for a traditional drink. Alternatively, take it to the next level with lemon and honey, or add some triphala to your favourite smoothie.</p>

<p><img alt="spiced latte ingredients" height="1707" src="https://erbology.co/wp-content/uploads/2021/05/Siced_latte_ingredients_amla_triphala-scaled.jpg" width="2560" /></p>

<h4>5. Cumin</h4>

<p>This spice is another one of the Ayurvedic herbs you&rsquo;re probably already familiar with. Prized for its smoky, nutty and earthy flavour, it&rsquo;s a common ingredient in Indian, African and Latin American cooking. Yet just like turmeric, as well as tasting good, cumin offers us plenty of health benefits.</p>

<p>Firstly, studies indicate that it could help to manage diabetes by improving insulin sensitivity and lowering blood sugar levels.(26) The spice may also protect the health of your heart by reducing levels of bad cholesterol. In addition, cumin is one of the more useful Ayurvedic herbs for weight loss.(27)</p>

<p>Furthermore, research suggests that cumin could have anti-microbial, anti-inflammatory, and anti-cancer properties.(28) This means it could work to boost your immune system and stave off a range of chronic diseases.</p>

<p>One of the great things about Ayurvedic herbs like cumin is there are so many recipes to use them in. For instance, its warming qualities make cumin perfect for adding to curries, chilis, soups, sauces, and stews.</p>

<p><img alt="lentil soup recipe" height="902" src="https://erbology.co/wp-content/uploads/2020/08/Green-lentil-soup-2.jpg" width="1353" /></p>

<h3>A precautionary note on Ayurvedic herbs</h3>

<p>If you&rsquo;re intending to start using Ayurvedic herbs, there are a few factors to consider before you do so. For example, if you&#39;re pregnant, taking medication, or have an existing health condition, it&rsquo;s wise to seek medical guidance first. This is to prevent any unwanted interactions or side effects.</p>

<p>In addition, it&rsquo;s important to be careful where you buy your Ayurvedic herbs from because the quality may vary. Worryingly, research has found that some Ayurvedic preparations contain toxic metals such as lead and mercury.(29) This is why we only source our products from suppliers we can trust.</p>

<p>Finally, take care not to consume excessive amounts of any Ayurvedic herbs, as this could cause undesired side effects.</p>

<h3>The final word on Ayurvedic herbs</h3>

<p>Adding Ayurvedic herbs to your diet has the potential to both add flavour to your dishes and boost your health. It&rsquo;s worth noting that traditionally they&rsquo;re used as part of a wider, holistic approach to wellbeing. Therefore, to get the most benefit, consider combining them with other aspects of Ayurveda. That includes eating a whole food diet, doing regular exercise such as yoga, and prioritising your sleep and mental health.</p>

<h3>Related reading</h3>

<ul>
	<li><strong><a href="https://erbology.co/chinese-medicine/">What is Chinese medicine?</a></strong></li>
	<li><strong><a href="https://erbology.co/medicinal-mushrooms-guide/">The Erbology guide to medicinal mushrooms</a></strong></li>
</ul>

Introduction to Ayurveda

Ayurveda is a traditional system of medicine that originated in India in ...

Ayurvedic herbs could provide a whole wealth of health benefits, from reducing inflammation and boosting the immune system to helping us cope with stress.

5 Ayurvedic Herbs You Should Have in Your Cupboard - Erbology Editorial

Interested in Ayurvedic herbs but not sure where to start? Let us help you out! This article introduces five key Ayurvedic herbs, discusses their health benefits, and suggests easy ways you can incorporate them into your diet.

5 Ayurvedic herbs you should have in your cupboard

<h3>A quick refresher on essential oils</h3>

<p>Let&rsquo;s start with a short overview of <a href="https://erbology.co/essential-oils/">what essential oils are</a> before going into detail about using them for sleep. Keeping it simple, essential oils are extracts that capture a plant&rsquo;s unique fragrance and taste in a highly concentrated form.</p>

<p>You&rsquo;re able to use essential oils in a number of different ways, depending on the benefit you want to gain. For example, they can flavour recipes, scent a room, level up your skincare products, or enhance your bath.</p>

<p>Each essential oil has its own individual advantages and effects on our minds and bodies. Some are energising, some help you focus, and others are great for relaxation. It&rsquo;s the latter that we&rsquo;re going to concentrate on in this article, as we investigate the best essential oils for sleep.</p>

<p><img alt="organic mandarin essential oil" height="1707" src="https://erbology.co/wp-content/uploads/2022/12/5D32419-scaled.jpg" width="2560" /></p>

<h3>Why are essential oils good for sleep?</h3>

<p>Scent can have a powerful effect on the brain. Certain smells may trigger particular memories or evoke specific emotions, and can also cause physiological responses in the body.(1) This could include changes in blood pressure, stress response, mood, and even our brain waves. Some fragrances stimulate us, while others calm you down, making it easier to get restful sleep.</p>

<p>Many of us have experienced this effect personally, but the science backs it up. Research has found that inhaling essential oils can be useful for people who suffer from mild sleep disturbances.(2) The best essential oils for sleep have a relaxing influence on the nervous system, and reduce feelings of stress and anxiety.(3) They can slow your heart rate, lower your blood pressure, and increase delta brain waves. All of this may help us enjoy longer, and deeper, sleep.</p>

<p>What&rsquo;s particularly good about using essential oils to improve sleep is that you don&rsquo;t have to worry about side effects. They won&rsquo;t leave you feeling drowsy in the morning, nor are you at risk of becoming dependent on them. They&rsquo;re simply a natural way to help yourself wind down in the evening ready for bed.</p>

<h3>The importance of prioritising sleep</h3>

<p>Why should we care about the best essential oils for sleep? Well, if you&rsquo;ve ever suffered through a sleepless night, you&rsquo;ll know that it can leave you feeling tired and irritable. However, the reality is that sleep deprivation may be more damaging than simply putting us in a bad mood.</p>

<p>Studies have linked chronic sleep deprivation to all kinds of harmful health conditions. These include obesity, heart disease, diabetes and depression.(4) Not to mention, a lack of sleep increases your risk of accidents and injuries.(5)</p>

<p>Conversely, being well-rested could maximise your physical and cognitive performance in a variety of useful ways. For instance, sleep can enhance our motor skills, reaction time, strength, and endurance. Getting plenty of shuteye also boosts our concentration, productivity, memory, and problem-solving skills.(6)</p>

<p>As you can see, making sleep a priority in your life is vital for your overall health and wellbeing. We&rsquo;ve covered what makes essential oils good for sleep, so now let&rsquo;s turn to how you can harness their benefits.</p>

<p><img alt="" height="2560" src="https://erbology.co/wp-content/uploads/2023/01/sleep_bed-scaled.jpg" width="1707" /></p>

<h3>The best ways to use essential oils for sleep</h3>

<p>When thinking about the best essential oils for sleep, it&rsquo;s not only the fragrance that matters. You also want to consider how you use them. Luckily, there are several relaxing methods available &ndash; so you&rsquo;re sure to find an option that suits your lifestyle.</p>

<p>For instance, one practice that can help you wind down in the evenings is using an oil diffuser. You fill it with water and mix in a few drops of your chosen essential oil. When you switch it on, the diffuser emits a mist that disperses the scent throughout the space. In just 15 minutes, you&rsquo;ll find your room infused with a calming fragrance. It&rsquo;s a convenient choice because it enables you to reap the benefits whatever you&rsquo;re doing.</p>

<p>Alternatively, pop 5-8 drops of oil into your evening bath before getting in. This technique is great because it multiplies the benefits you get from the essential oil. Firstly, the steam will suffuse the air with a blissfully relaxing fragrance. Secondly, you&rsquo;ll also absorb some of the oil topically as you soak, which can do wonders for your skin.</p>

<p>One easy method is to put a couple of drops of essential oil onto your pillow before bed. That way, you&rsquo;ll be able to inhale the soothing scent as you&rsquo;re drifting off and throughout the night. This can ease you into a peaceful sleep and help you stay there. You can also apply the best essential oils to your skin if you dilute them with a carrier oil. Once blended, rub the mixture onto your face and body for a relaxing bedtime massage.</p>

<p>Among our favourite methods is adding a drop of one of the best essential oils for sleep to a cup of tea or hot chocolate. This transforms it into a perfect soothing bedtime drink!</p>

<h3>Related reading</h3>

<ul>
	<li><a href="https://erbology.co/essential-oils/"><strong>Essential oils: benefits, uses and side effects￼</strong></a></li>
	<li><a href="https://erbology.co/benefits-lavender-essential-oil/"><strong>What are the benefits of lavender essential oil?</strong></a></li>
</ul>

<p><a href="https://erbology.co/shop/organic-lavender-essential-oil/"><img alt="French lavender essential oil" height="1707" src="https://erbology.co/wp-content/uploads/2022/11/5D32182-scaled.jpg" width="2560" /></a></p>

<h3>What essential oils are good for sleep?</h3>

<p>There are many essential oils that can help you unwind and make it easier to drift off into a restful slumber. The optimum choice for you will depend on your personal scent preferences. Therefore, it&rsquo;s a great idea to test out a few different fragrances to find your perfect fit.</p>

<p>With that in mind, here are five of the best essential oils for sleep. Each one has evidence to support its use as a relaxant, and, of course, smells divine!</p>

<h4>1. Lavender essential oil</h4>

<p>When it comes to the best essential oils for sleep, <a href="https://erbology.co/benefits-lavender-essential-oil/">lavender</a> has to be at the top of the list. Its characteristic delicate floral fragrance is wonderfully soothing, with sweet herbal undertones that calm the mind.</p>

<p>Research indicates that lavender doesn&rsquo;t just help you drop off, it actually improves the quality of your slumber. Studies have found that inhaling lavender increases your slow-wave sleep.(7) Also known as deep sleep, this stage of snoozing is the most restorative. Experts believe it&rsquo;s when our bodies heal, and our brains process the information we&rsquo;ve learned during the day. As such, it is vital for our wellbeing.</p>

<p>Evidence also suggests that night-time exposure to <a href="https://erbology.co/shop/organic-lavender-essential-oil/">lavender essential oil</a> can help you to feel more alert in the morning.(8) That&rsquo;s a definite win-win situation in our book!</p>

<p><img alt="chamomile" height="2560" src="https://erbology.co/wp-content/uploads/2023/01/chamomile-scaled.jpg" width="1695" /></p>

<h4>2. Chamomile essential oil</h4>

<p>If you&rsquo;re interested in natural sleep aids, you&rsquo;ve probably already come across chamomile as a tea. However, its calming properties also make it one of the best essential oils for helping you doze off.</p>

<p>Studies have found that chamomile might work to improve sleep quality, including in people who struggle with insomnia.(9) Chamomile&rsquo;s sweet floral aroma can additionally assist in easing anxiety. This is important because worries often keep us up at night, making it harder to both fall and stay asleep.</p>

<p>Bear in mind that there are two different types of chamomile plants: German and Roman. Experts generally consider Roman chamomile to be the preferable option for relieving anxiety and promoting sleep.</p>

<h4>3. Valerian essential oil</h4>

<p>Slightly less common than other fragrances on this list, valerian is nevertheless one of the best essential oils for sleep. In fact, use of the herb for this purpose dates back hundreds of years. And although more modern clinical research on valerian is still required, early results are promising.</p>

<p>Studies suggest that valerian could help to improve the quality of our sleep, particularly when people use it regularly.(10) It&rsquo;s therefore a good choice if you&rsquo;re hoping to find an essential oil to make part of your nightly routine.</p>

<p>Valerian essential oil has quite a strong earthy scent, with warm musky undertones. It can be rather pungent, so feel free to blend it with another oil if you&rsquo;re not a fan!</p>

<p><img alt="valerian" height="2560" src="https://erbology.co/wp-content/uploads/2023/01/valerian-scaled.jpg" width="1707" /></p>

<h4>4. Cedarwood essential oil</h4>

<p>Crafted from the berries, bark, leaves and needles of cedar trees, cedarwood essential oil has a beautiful woodsy fragrance. Comforting and grounding, this natural scent can be very beneficial for soothing anxiety and inducing sleep.</p>

<p>The reason cedarwood is one of the best essential oils for sleep is thanks to a compound called cedrol. Studies show that cedrol can have a sedative effect on us, increasing both the quality and duration of our sleep.(11) It may help to reduce sleep disturbances by activating the parasympathetic nervous system, which relaxes the body.</p>

<p>Research has found cedarwood to be a useful sleep aid regardless of age. That makes it a fantastic choice for the whole family to benefit from.</p>

<h4>5. Frankincense essential oil</h4>

<p>Sometimes referred to as the King of Oils, frankincense essential oil comes from the resin of the Boswellia tree. People have been using it for centuries thanks to its multitude of health benefits. It has a unique earthy scent with piney and citrusy notes, which many find soothing and grounding.</p>

<p>While more clinical research is required, initial results indicate frankincense could be one of the best essential oils for sleep. For example, studies suggest it may be useful in the management of stress.(12) By promoting relaxation and balancing mood, frankincense can enable us to get a more restful and restorative night&rsquo;s sleep.</p>

<h3>A note on using essential oils safely</h3>

<p>Essential oils are generally considered safe, but as they&rsquo;re very potent, you have to be careful how you use them. This will ensure you avoid unwanted side effects.</p>

<p>For instance, you should never apply essential oils directly to your skin without diluting them first. Otherwise, they may cause irritation and redness. As a guide, mix five drops of essential oil with 10 millilitres of a carrier such as <a href="https://erbology.co/shop/organic-sweet-almond-oil/">almond oil</a> before using it topically. Similarly, some essential oils made from citrus fruits are phototoxic. This means they can increase your skin&rsquo;s sensitivity to sunlight, and you should only apply them at night.</p>

<p>When it comes to ingesting essential oils, always use ones that are food quality and never consume them neat. Instead, mix a drop or two into food or drink. In fact, even when not using them in recipes, you want to make sure you purchase the best essential oils. Avoid those with chemical additives, and opt for a reputable brand.</p>

<p>Lastly, check with a doctor before using essential oils if you&rsquo;re pregnant, taking medication, or have an existing health condition.</p>

<p><img alt="sleep" height="2560" src="https://erbology.co/wp-content/uploads/2022/08/danny-g-_Utk8ZYT4tI-unsplash-scaled.jpg" width="1707" /></p>

<h3>Other ways to improve your sleep</h3>

<p>Using the best essential oils can be a fantastic way to boost the quality of your sleep. However, for optimum results, you want to combine them with other good bedtime habits. Here are some effective tips for getting a blissful night of shuteye:</p>

<ul>
	<li>Go to bed at roughly the same time every night, and get up at the same time every morning. That includes your days off!</li>
	<li>Invest in a high-quality mattress and pillows to ensure you&rsquo;re comfortable and supported when in bed</li>
	<li>Try not to nap during the day, and especially not after about 3pm. This may result in you finding it more difficult to drop off at night</li>
	<li>Transform your bedroom into a haven for sleep. Try hanging blackout curtains, keeping the temperature at 16-19<em>&deg;C, </em>and not using electronic devices in the room</li>
	<li>Spend time in the sunlight during the day. This helps to keep your natural circadian rhythm functioning healthily</li>
	<li>Avoid <a href="https://erbology.co/caffeine-system/">caffeine</a> late in the day, as it is a powerful stimulant</li>
	<li>If something&rsquo;s worrying you, write it down before going to bed. This helps to get it out of your mind and allow you to sleep</li>
	<li>Create your own bedtime routine that helps you wind down at night. This could include calming activities such as meditation, breathing exercises, reading a book, or listening to relaxing music</li>
	<li>Get some exercise during the day, but don&rsquo;t work out too strenuously in the evening</li>
	<li>Avoid alcohol late in the evening. Although it can make you feel tired, it reduces the duration and quality of your sleep</li>
	<li>Limit screen time at night, as the blue light screens emit can fool your brain into thinking it&rsquo;s still daytime</li>
</ul>

<p>Together, these tips can allow you to optimise your slumber. Anyone else getting sleepy?</p>

<h3>Related reading</h3>

<ul>
	<li><a href="https://erbology.co/ayurveda-diet/"><strong>What is an Ayurveda Diet?￼</strong></a></li>
	<li><a href="https://erbology.co/ashwagandha-benefits/"><strong>Ashwagandha benefits and uses</strong></a></li>
</ul>

A quick refresher on essential oils

Let&rsquo;s start with a short overview of what essential oil ...

"Essential oils can help you unwind at night and make it easier to drift off into a restful sleep."

5 Best Plant Therapy Essential Oils for Sleep - Erbology Editorial

Here at Erbology, we’re big fans of finding natural ways to boost our sleep. From creating the perfect night-time routine to optimising your bedroom for slumber, there are plenty of little things you can do that will help you drift off. One of these is harnessing the power of essential oils. This post discusses five of the best essential oils for sleep. We’ll also cover some effective ways to incorporate them into your bedtime ritual to enjoy the maximum benefit. So, get comfy and we’ll begin!

5 best essential oils for sleep

<h2>About our chia seed oil</h2><p>Our Chia Seed Oil tastes delicious and is an excellent source of omega-3, which most people who eat a Western diet need to eat more of. These polyunsaturated fatty acids are <a href="https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/">beneficial for your heart</a> and work in tandem with omega-6 to keep you fighting fit.†</p><p>It also contains antioxidant vitamin E, which is well-known for nourishing skin and which helps protect against oxidative stress in the body.†</p><p>Our Chia Oil can even be applied direct to your scalp and hair as a nourishing, natural treatment.</p>

<ul><li><strong>Great for: </strong>Heart and brain health†</li><li><strong>Nutrient profile:</strong> Your entire RDA of omega-3 fatty acids and plenty of antioxidant vitamin E and phytonutrients†</li><li><strong>Flavor:</strong> Distinctive, pleasantly nutty</li><li><strong>Why Erbology?</strong> We cold-press our oil in small batches from 100% organic raw chia seeds, sustainably sourced in Latin America&nbsp;</li><li><strong>Top tip:</strong> Drizzle your salad and soup or smooth a little onto skin and hair for a nourishing treatment at night</li></ul>

Heart health

Skin health

Lustrous hair

Fights free radicals

<p>Know exactly what you’re consuming and where it comes from. Unlike capsules that contain <strong>fillers</strong>, <strong>binding agents</strong> and casings often derived from animal origin, our chia seed oil is pure and unrefined.</p>
<p>Moreover, supplements usually provide just one nutrient, while natural ingredients contain <strong>many beneficial nutrients</strong> which work together to support your wellbeing.</p>

Why choose chia seed oil over vitamin E and omega-3 supplements?

<ol>
	<li>We work with small organic farmers in Latin America to grow our chia seeds.</li>
	<li>After five months of growing, the farmers harvest the seeds and ship them to Europe.</li>
	<li>We cold-press the chia seeds in small batches to extract their nutritious oil and pour it into environmentally-friendly amber glass bottles.</li>
	<li>We ship it to you, to enjoy at home.</li>
</ol>

Sustainably sourced

Chia Oil, Organic Cold-pressed Chia Seed Oil - Erbology

Omega-3 + Vitamin E

Organic Chia Seed Oil

WHY WE LOVE CHIA SEED OIL

<h2>About our walnut oil</h2><p>Elevate fresh pasta dishes and Mediterranean flavors out of the everyday with a drizzle of our deliciously toasty Walnut Oil.</p><p>Walnuts contain polyunsaturated fatty acids, which<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3262608/">&nbsp;improve</a> cognitive function and your overall sense of wellbeing.†</p><p>They’re also a good source of ellagic acid, a polyphenol that <a href="https://pubmed.ncbi.nlm.nih.gov/20113347/">may help</a> protect your collagen and reduce inflammatory responses caused by UV-B rays.† So not only is it a delicious addition to your favorite dishes, there are plenty of walnut oil benefits for your skin, too.</p>

<ul><li><strong>Great for: </strong>Brain health and cognitive function†</li><li><strong>Nutrient profile:</strong> Rich in omega-3 fatty acids and free-radical-fighting ellagic acid†</li><li><strong>Flavor:</strong> Delicious, toasty and nutty</li><li><strong>Why Erbology?</strong> Sustainably sourced from Eastern Europe, our 100% organic raw walnuts are shelled to order to make sure they're as fresh as possible and cold-pressed in small batches to extract the oil&nbsp;</li><li><strong>Top tip:</strong> Drizzle over pasta dishes and soups for a nutty twist and omega-3 boost</li></ul>

Toasty walnut flavour

Cognitive health

Anti-inflammatory

Anti-ageing

p>Know exactly what you’re consuming and where it comes from. Unlike capsules that contain <strong>fillers</strong>, <strong>binding agents</strong> and casings often derived from animal origin, our walnut oil is pure and unrefined.Moreover, supplements usually provide just one nutrient, while natural ingredients contain <strong>many</strong> <strong>beneficial nutrients</strong> which work together to support your wellbeing.</p>

Why choose walnut oil over omega-3 supplements?

<ol>
	<li>Our organic walnuts are grown by small farmers in Eastern Europe.</li>
	<li>They’re hand-picked by our farmers, shelled and cold-pressed in small batches to extract their nourishing oil.</li>
	<li>We then pack the walnut oil into environmentally-friendly amber glass bottles.</li>
	<li>We ship it to you, to enjoy at home.</li>
</ol>

Organic Walnut Oil - Cold-pressed and Nutrient-rich - Erbology

Brain Health

Organic Walnut Oil

WALNUT OIL BENEFITS

<h2>About our milk thistle oil</h2><p>Our Milk Thistle Oil is cold-pressed in small batches from organic milk thistle seeds to preserve its precious phytonutrients. These special nutrients act as antioxidants, helping to stop free radicals from causing oxidative damage in your cells.†</p><p>Not only that, but vitamin E is known to take care of your skin health. The result? A glow that’ll make you the envy of your friends!†</p><p>Take it neat or combine it into your recipes, such as soups, salads and smoothies.</p>

<ul><li><strong>Great for: </strong>Skin health and gently body cleansing†</li><li><strong>Nutrient profile:</strong> Rich in unsaturated fatty acids, antioxidant vitamin E and plenty of free-radical-fighting phytonutrients†</li><li><strong>Flavor:</strong> Light and nutty</li><li><strong>Why Erbology?</strong> We've combined traditional Eastern European knowledge with sustainable and organic farming techniques to create our oil</li><li><strong>Top tip:</strong> Take one tsp neat, drizzle over yoghurt or apply a small amount directly to skin and hair to nourish at night</li></ul>

Light, nutty flavour

Glowing skin

Cleanse and detox

<p>Know exactly what you’re consuming and where it comes from. Unlike capsules that contain <strong>fillers</strong>, <strong>binding agents</strong> and casings often derived from animal origin, our milk thistle oil is pure and unrefined.</p>
<p>Moreover, supplements provide isolated nutrients, while natural foods contain <strong>an array of</strong> <strong>beneficial nutrients</strong> that work together to support your wellbeing.</p>

Why choose natural milk thistle oil over supplements?

<p>The nutty flavor of our organic oil is the perfect foil to bright, crisp green leaves and creamy dips. It is also perfect to nourish your skin at night.</p>

Milk thistle oil is versatile

<ol>
	<li>Our milk thistle is grown in Eastern Europe by our organic farmers and harvested in the end of summer and early autumn.</li>
	<li>The milk thistle seeds are cold-pressed in small batches to extract their nutritious oil.</li>
	<li>We then pack the oil into environmentally-friendly amber glass bottles.</li>
	<li>We ship it to you, to enjoy at home.</li>
</ol>

Milk Thistle Oil - Virgin and Organic Milk Thistle - Erbology

Cleansing

Organic Milk Thistle Oil

WHY WE LOVE MILK THISTLE OIL

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Pumpkin Seed Oil Recipes

<h3>What is squalene?</h3>

<p>Squalene is a lipid, naturally produced by our skin cells, making up 13% of our sebum. For those of you that don&rsquo;t know, sebum is the oily and slightly waxy substance found on our skin. It mixes with lipids to form a protective coating on our skin&rsquo;s surface.</p>

<p>The general biological rule of thumb tends to be that as we age our bodies produce less of things we need. Squalene is no exception to the rule! Peak production of this natural moisturiser occurs throughout our teenage years, with production slowing between our 20&rsquo;s and 30&rsquo;s. As a result, our skin becomes drier and rougher as we age.</p>

<p>The ability of topical squalene to mimic the unique effects of our body&rsquo;s natural functions is what makes squalene such a desirable ingredient. Fortunately, we can help to combat the natural ageing process by supplementing our body&rsquo;s squalene supply from whole foods.(<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3790963/">1</a>)</p>

<h3>What are the benefits of squalene for skin?</h3>

<p>As previously mentioned, our skin contains squalene, more specifically in the outer layer. It plays a vital role in protecting us against UV radiation. Without enough squalene, UV rays induce significant inflammation in our skin. Let&rsquo;s look at what the research says.</p>

<p>Researchers investigated if squalene could increase procollagen and decrease UV-induced DNA damage. 40 women over the age of 50 took squalene supplementation in low and high doses. The results indicated squalene to be effective at reducing cell death caused by UV radiation. Women who received lower dosage experienced reduced redness and improved collagen activity and those with higher dosage saw a reduction in wrinkles.(<a href="https://www.ncbi.nlm.nih.gov/pubmed/19522983/">2</a>)</p>

<p>A systematic review of studies regarding squalene over the course of 8 years also shows that it has anti-inflammatory properties that can reduce redness and swelling.(<a href="https://pubmed.ncbi.nlm.nih.gov/29883523/">3</a>) Because of these properties, squalene can soothe a range of inflammatory skin problems which include:</p>

<ul>
	<li>Eczema</li>
	<li>Inflammatory acne</li>
	<li>Psoriasis</li>
	<li>Dermatitis</li>
	<li>Rosacea</li>
</ul>

<p>Dry skin is one of the main symptoms of the above skin conditions. Therefore, keeping your skin hydrated can boost your moisture level, thus reducing flare-ups and dry patches.</p>

<h3>Squalene vs squalane</h3>

<p>What is squalane? You&#39;ve probably heard about squalane if you read the ingredients of some skincare products.</p>

<p>In its naturally occurring state squalene has a brief shelf life because it goes rancid when exposed to oxygen. Therefore, it&#39;s difficult to include it as an ingredient in beauty products.</p>

<p>Squalane, however, solves that problem. It&rsquo;s a hydrogenated, more stable version of squalene. It simply means that it does not react to oxygen in the same way squalene does. In short, it offers the same moisturising properties and benefits for skin as squalene, but with a much greater shelf life.</p>

<p>You might be thinking that hydrogenation is bad for you, especially when it comes to food. However, this is not the case when it comes to skincare. It makes the oil softer, thinner, and more skin-friendly. In addition, all squalene must undergo hydrogenation to be a part of skincare products.</p>

<p><img height="1707" src="https://erbology.co/wp-content/uploads/2021/03/amaranth-granola-1-scaled.jpg" width="2560" /></p>

<h3>What are the benefits of squalene for health?</h3>

<p>Outside of skin care, one of the benefits of squalene is its ability to help strengthen our body&rsquo;s immune system through the activation of the white blood cells. Because of this, an adjuvant using squalene (Seqirus&#39; proprietary MF59) is a part of influenza vaccines to help stimulate our human body&#39;s immune response through the production of memory cells.</p>

<p>Together with the production of anti-inflammatory cytokines, squalene also helps mediate tissue remodelling and repair through the recruitment of immune cells and production of anti-inflammatory signals.(<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6186384/">4</a>)</p>

<p>As a polyunsaturated fatty acid, squalene promotes cholesterol absorption in the body. In addition, polyunsaturated fats can improve HDL and LDL cholesterol levels, with the latter being a major cause of heart disease.(<a href="https://www.ahajournals.org/doi/full/10.1161/01.ATV.20.3.830">5</a>) People who suffer from diabetes, may have higher levels of LDL, i.e. bad cholesterol, and lower levels of HDL, i.e. good cholesterol. Scientists investigated the effect of squalene consumption on cholesterol over a period of 84 days. The results were positive, with the research concluding that squalene decreased LDLs in diabetic patients.(<a href="https://ffhdj.com/index.php/FunctionalFoodScience/article/viewFile/949/1664">6</a>)</p>

<p>There&rsquo;s also some research suggesting squalene can reduce the risk of cancer. Squalene is a natural antioxidant which may have antitumor properties, protecting our skin from carcinogens. It also helps fight skin damage and free radicals, which accelerate the ageing process. Although squalene appears to be critical in reducing oxidative damage to the skin, few human trials have been conducted to date to verify the role of squalene in cancer therapy.(<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6253993/">7</a>)</p>

<h3>What are the sources of squalene?</h3>

<p>You can find squalene in small quantities in the human body and from certain plants such as olives, sugar cane and amaranth seeds. However, the largest known quantities of squalene are available in the livers of deep-sea sharks.</p>

<p>This is unfortunate because sharks are essential when it comes to keeping the oceans healthy. As apex predators, sharks feed on animals below them in the food chain, thus helping to maintain balance in marine ecosystems.</p>

<p>The United Nations conducted research and released a report announcing that over 50 shark species are fished for the purpose of liver oil. Alarmingly, several of these appear on the International Union for the Conservation of Nature&#39;s Red List. The most desirable are deep-sea sharks, because their livers account for 20% of their body weight. These deep-sea sharks are at such a great risk of overfishing that scientists conclude that they should not be caught at all.(<a href="https://link.springer.com/book/10.1007/978-3-319-52287-6">8</a>)</p>

<p><img alt="Free Whale shark swimming under crystal clear water of ocean near surface under sunlights Stock Photo" height="750" src="https://images.pexels.com/photos/5967796/pexels-photo-5967796.jpeg?auto=compress&amp;cs=tinysrgb&amp;w=1260&amp;h=750&amp;dpr=1" width="1125" /></p>

<p>Although the popularity of shark fin soup in Southeast Asia has historically been blamed for this number, Greenpeace noted, the overfishing of sharks is driven by a much larger international trade that&rsquo;s after more than just the sharks&rsquo; fins, such as the cosmetics industry. In fact, cosmetics account for up to 90% of shark liver oil production worldwide and roughly 3,000 sharks are needed to produce 1 ton of squalane. To put this into perspective, this contributes to around 2.7 million deep sea shark deaths each year.</p>

<p>Fortunately, squalene can be plant-based. However, for many brands, traceability remains an issue, as they use vague and deceptive language to mask where their squalene comes from.</p>

<h3>Related readings</h3>

<ul>
	<li><strong><a href="https://erbology.co/plant-based-protein/">Is plant based protein good for you?</a></strong></li>
	<li><strong><a href="https://erbology.co/best-foods-for-skin-health/">Best foods for skin health</a></strong></li>
</ul>

<h3>What are the best sources of squalene?</h3>

<p>There are many plant-based alternatives to shark squalene. You can find it in olives, rice bran, wheat germ, and amaranth seeds. Squalene can also be harvested and purified from the leftovers of the olive oil refining process.</p>

<p>However, with many plant-based ingredients, cost remains a huge factor for the cosmetic industry. For example, olive-derived squalene is 30% more expensive than squalene harvested from shark livers, highlighting that there is still a long way to come before plant-based products become the mainstream choice.</p>

<p>The most notable plant-based alternative is amaranth. Although squalene is more commonly associated with olive oil, cold-pressed amaranth seed oil contains ten times as much squalene.(<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4324104/">9</a>) <a href="https://erbology.co/shop/organic-amaranth-seed-oil/">Erbology Amaranth Seed Oil</a> contains around 7% of squalene. Even though high quality extra virgin olive oil is also a good source, it still contains much less than amaranth.</p>

<p>Our organic cold-pressed oil is made from amaranth seeds and should be enjoyed at room-temperature (never heated). It&rsquo;s so versatile that you can use it to moisturise your skin or add to smoothies, yoghurt and salad dressings. If you lean more to the side of cooking with it, this next section will be of interest to you.</p>

<p><a href="https://erbology.co/shop/organic-amaranth-seed-oil/"><img height="1003" src="https://erbology.co/wp-content/uploads/2021/09/5D31593.jpg" width="1503" /></a></p>

<h3>How do I use amaranth in cooking?</h3>

<p>With most new ingredients, it&rsquo;s always helpful to get a few ideas of how you can use it in your daily food routine. So how do you bring amaranth into your kitchen?</p>

<p>Fortunately, the unique amaranth comes in lots of different forms, all with terrific health benefits. So, no matter your cooking ability or style, amaranth will fit brilliantly into your recipes. For example, amaranth seed oil is fantastic for drizzling over salads and soups or adding to porridges! It adds a nutty flavour and contains other valuable nutrients, such as vitamin E and omega-6 fatty acids.</p>

<p>Amaranth grain on the other hand is a brilliant substitute for quinoa, millet or rice alongside a main dish. It&rsquo;s a simple and straightforward ingredient and is one of few complete plant-based proteins containing all nine essential amino acids. At 14% protein, it also contains close to double the amount found in rice.</p>

<p>Amaranth flour can help you channel your inner bake-off contestant, but in a much more relaxing environment! Transform your go-to baking recipes into high protein and fibre-rich showstoppers for friends and family. Our Amaranth Flour is 100% organic and raw, so you can be sure there are no hidden undesirables. We&rsquo;ve also yet to mention that amaranth flour is gluten-free! This makes it a great replacement for all-purpose flour, barley flour, rye flour and spelt flour when you are baking and cooking.</p>

<p>Note: Make sure to double-check recipes before you use amaranth flour. Especially for bread making, where in some cases no more than 25% of the flour can be replaced by amaranth flour as a blend. Any more can affect the structure and texture of the bread.</p>

<h3>So, what&rsquo;s the best way to take squalene?</h3>

<p>Generally speaking, hydrated skin equals healthy skin. Therefore, when applied topically (to the skin), squalene has tremendous benefits. In fact, boosting hydration can help your skin appear more vibrant and healthier. Regular squalene use can also boost collagen production, resulting in firmer skin.</p>

<p>Amaranth seed oil is lightweight and noncomedogenic, meaning it won&rsquo;t clog your pores, while natural skin oils, dead skin cells, and bacteria can. It can penetrate pores and improve skin at the cellular level, without feeling heavy on the skin.</p>

<p>If you happen to suffer from acne-prone or oily skin, using the wrong skin care products can trigger a breakout or worsen blemishes. However, amaranth seed oil rich in squalene is a great alternative if other oils are too heavy or greasy for your skin.</p>

<p>Before applying amaranth seed oil or squalane-based skincare to your face, the general advice is to use a gentle cleanser to clean out your pores. Also, exfoliate once or twice a week to remove dead skin cells.</p>

<h3>What are the side effects of squalane?</h3>

<p>With most skin care products, there&rsquo;s always a risk of irritation or an allergic reaction. Therefore if you&rsquo;re using squalane for the first time, don&rsquo;t apply it over a large area of your body. Instead, test the oil on a patch of your skin such as your inner arm to check for a reaction. Signs of an allergic reaction to look out for include itching, redness and swelling.</p>

<p><img height="923" src="https://erbology.co/wp-content/uploads/2018/03/Amaranth-patties-1.jpg" width="1385" /></p>

<h3>So, does squalene have health benefits?</h3>

<p>As our bodies produce less and less squalene, our skin starts to age and become dry. As a natural moisturiser, squalene may support hydration in our skin. It can also increase production of collagen, which is the protein most known for skin health and hair growth. In addition, squalene-rich foods and squalane may protect from inflammation caused by UV rays. (<a href="https://pubmed.ncbi.nlm.nih.gov/22952984/">10</a>) Finally, there is also evidence to suggest the positive effects squalene may have on our immune system and cardiovascular health.</p>

<p>Speaking of squalane in skincare, it&rsquo;s essential to highlight that the last thing cosmetics should be doing is harming our environment and the creatures we share the planet with. The Food and Agricultural Organization (FAO) reports that over a quarter of the world&rsquo;s shark species are over-exploited for commercial reasons and a shocking one hundred million sharks are killed by commercial fisheries every year. Sharks play an integral role in the equilibrium of our marine ecosystems, and their absence in the ocean would be devastating.</p>

<p>The only way to guarantee that the squalane in cosmetic products is shark-free is to look for the certified vegan label. This label guarantees that the cosmetic is free of any animal ingredient. You can also use reputable brands with transparent sourcing that guarantee its squalane is 100% plant-based.</p>

<p>Fortunately, there are many plant-based alternatives to shark squalene. To recap, you can find it in olives, rice bran, wheat germ, and most notably amaranth seeds.</p>

<h3>Related readings</h3>

<ul>
	<li><strong><a href="https://erbology.co/what-is-amaranth/">What is amaranth?</a></strong></li>
	<li><strong><a href="https://erbology.co/amaranth-faqs/">Amaranth FAQs</a></strong></li>
</ul>

What is squalene?

Squalene is a lipid, naturally produced by our skin cells, making up 13% of our ...

"Generally speaking, hydrated skin equals healthy skin. Therefore, when applied topically (to the skin), squalene has tremendous benefits."

What is Squalene and its Health Benefits? - Erbology

If you’re no stranger to beauty products you’re likely to have come across squalene in various skincare and cosmetics products. But what is squalene and does it have health benefits for your skin?

What is squalene and its health benefits?

<h3>What is PMS?</h3>

<p>Premenstrual syndrome, or PMS, refers to a collection of changes that you may experience in the run-up to your period. Although we don&#39;t always talk about it, it&rsquo;s very common to have PMS symptoms. Research estimates that 75% of women experience at least one, and 8-20% meet the clinical criteria for an official diagnosis of PMS.(1) The latter usually means your PMS symptoms are serious enough to interfere with your daily activities.</p>

<p>PMS symptoms are pretty diverse. They can be both physical and psychological, and range from mild to severe. PMS symptoms may additionally be inconsistent. As an example, you might find that their severity differs from one cycle to the next. Alternatively, it could be that the specific PMS symptoms you experience change month to month. This also means there&rsquo;s quite a diversity of home remedies for PMS, depending on the exact PMS symptoms you have.</p>

<p>At this point, it&rsquo;s worth noting that PMS is absolutely a real condition and not something to be dismissed. In fact, researchers have stated that period pain can be as bad as having a heart attack.(2) No matter what PMS symptoms you experience or how severe they are, they should be taken seriously and remedied.</p>

<h3>When do PMS symptoms start?</h3>

<p>PMS symptoms tend to arise between ovulation and the beginning of your period, and last until a few days after your period starts. Ovulation generally occurs in the middle of the menstrual cycle. The average cycle lasts 28 days, meaning ovulation takes place around day 14 and your period begins around day 28.</p>

<p>PMS symptoms can therefore start as much as two weeks before your period begins, and continue for five days afterwards. However, for most people, PMS symptoms typically arise in the week before your period. If you&rsquo;re interested, you could try tracking your cycle and noting exactly when you experience PMS symptoms. You may then notice a pattern that can help you to predict and ease them. Just bear in mind that PMS symptoms are not always regular!</p>

<p><img alt="prebiotics and gut health" height="1024" src="https://erbology.co/wp-content/uploads/2022/10/body_stomach-scaled-e1665499204548-838x1024.jpg" width="838" /></p>

<h3>What causes PMS symptoms?</h3>

<p>Any woman who has periods may experience PMS symptoms. However, experts believe you&rsquo;re more likely to get them between your late 20s and early 40s. Those who have had at least one pregnancy are also more prone to suffering from PMS symptoms.</p>

<p>Interestingly, scientists haven&rsquo;t yet discovered exactly what causes PMS symptoms, or why we all experience them differently. However, one of the most plausible explanations is that it&rsquo;s due to cyclical changes in hormone levels.</p>

<p>The two main female sex hormones are oestrogen and progesterone. The levels of these fluctuate naturally during the menstrual cycle. Both peak during ovulation and then drop rapidly, which could explain why PMS symptoms tend to begin around this time.</p>

<p>In addition, oestrogen and progesterone can have an influence on the levels of certain chemicals in the brain. For example, the decrease in oestrogen levels in the week or so before your period may have an impact on serotonin levels.(3) Serotonin affects factors such as our sleep, mood, and appetite &ndash; all of which PMS can also affect.</p>

<p>As well as these overarching causes, there are certain things that may make some types of PMS symptoms worse. These include having deficiencies in specific vitamins and minerals, or mental health conditions such as depression and anxiety. Lifestyle factors like smoking, heavy drinking, an unhealthy diet, lack of exercise, and poor-quality sleep can also exacerbate PMS symptoms. This is why several remedies for PMS aim to tackle these issues.</p>

<h3>What are some of the most common PMS symptoms?</h3>

<p>Now that we&rsquo;ve explored what causes PMS symptoms, let&rsquo;s get more specific about how they manifest. As mentioned above, PMS symptoms can be both physical and psychological. Below, we&rsquo;ve listed some of the most common types of PMS symptoms in both categories.</p>

<p>Some people find they experience multiple PMS symptoms, whereas for others it could be just one or two. Likewise, you might have different PMS symptoms in different cycles. They may also vary in severity level.</p>

<h4>Physical PMS symptoms</h4>

<ul>
	<li>Weight gain</li>
	<li>Abdominal bloating</li>
	<li>Changes to appetite</li>
	<li>Food cravings</li>
	<li>Constipation</li>
	<li>Diarrhoea</li>
	<li>Cramps</li>
	<li>Abdominal pain</li>
	<li>Tender or swollen breasts</li>
	<li>Headaches</li>
	<li>Fatigue</li>
	<li>Oily skin</li>
	<li>Acne</li>
	<li>Back and muscle pain</li>
	<li>Joint pain</li>
</ul>

<h4>Psychological PMS symptoms</h4>

<ul>
	<li>Anxiety</li>
	<li>Restlessness</li>
	<li>Irritability or sudden anger</li>
	<li>Trouble sleeping or changes in sleep patterns</li>
	<li>Low mood</li>
	<li>Tearfulness or uncontrollable crying</li>
	<li>Mood changes or emotional outbursts</li>
	<li>Difficulty concentrating</li>
	<li>Impaired memory</li>
	<li>Decreased sex drive</li>
	<li>Social withdrawal</li>
</ul>

<p>PMS can additionally worsen symptoms of other physical and mental health conditions, such as depression, diabetes, and irritable bowel syndrome.</p>

<h3>Related reading</h3>

<ul>
	<li><strong><a href="https://erbology.co/best-natural-food-sources-iron/">10 best natural sources of iron</a></strong></li>
	<li><strong><a href="https://erbology.co/best-essential-oil-anxiety/">What is the best essential oil for anxiety?￼</a></strong></li>
</ul>

<h3>What are the four different types of PMS symptoms?</h3>

<p>It&rsquo;s possible to distinguish four different types of PMS according to the kind of symptoms you experience. Figuring out which is most relevant to you may help you determine which PMS remedies will be most effective. There is some overlap between the symptoms, and you might find that you fit into more than one category.</p>

<h3>PMS-A: Anxiety</h3>

<p>The most common types of PMS symptoms in this category are anxiety, irritability, tension, and mood swings. They&rsquo;re thought to be caused by high levels of oestrogen and low levels of <a href="https://erbology.co/increase-progesterone/">progesterone</a> resulting in a hormonal imbalance.</p>

<p>You can help to counter this by eating foods rich in vitamin B6, such as sunflower seeds and <a href="https://erbology.co/shop/organic-hemp-protein-powder/">hemp seeds</a>. Although these foods don&rsquo;t contain progesterone themselves, they are able to stimulate the body&rsquo;s production of it. Beans, bananas, and cabbage are also all great choices. Conversely, it&rsquo;s best to avoid consuming too much dairy and refined sugar.</p>

<h3>PMS-C: Cravings</h3>

<p>The most common types of PMS symptoms in this category are cravings for carbs and sweet foods, fatigue, and headaches. Low serotonin levels or an insulin imbalance could be behind such cravings.</p>

<p>It&rsquo;s important to resist the urge to indulge in too many sweet treats, because it can negatively impact your blood sugar levels. This may then further disrupt your hormones and create a negative cycle. Instead, try munching on snacks featuring complex carbohydrates and <a href="https://erbology.co/good-fats-bad-fats/">healthy fats</a>. Our range of <a href="https://erbology.co/shop/asian-inspired-crackers-bundle/">wellness-boosting crackers</a> has plenty of nutrient-rich options, with an array of flavours to choose from!</p>

<h3>PMS-D: Depression</h3>

<p>The most common types of PMS symptoms in this category are low mood, tearfulness, social withdrawal, and forgetfulness. They&rsquo;re thought to be the result of a hormonal imbalance caused by low levels of oestrogen and high levels of progesterone.</p>

<p>You can help to counter this by eating foods rich in phytoestrogens, such as <a href="https://erbology.co/soy-good-for-you/">soy products</a>, flaxseeds, and sesame seeds. It&rsquo;s also beneficial to ensure that you&rsquo;re consuming enough vitamin D and B vitamins. These may assist in the creation and activation of oestrogen. In addition, setting aside some time for mindfulness and self-care can be a fantastic mood-boosting tactic.</p>

<h3>PMS-H: Hyper-hydration</h3>

<p>The most common types of PMS symptoms in this category are bloating, water retention, weight gain, and tender breasts. These can be the result of hormonal imbalances leading your body to struggle with water balance.</p>

<p>It might seem counter-intuitive, but drinking more water can help with these PMS symptoms. That&rsquo;s because if the body is dehydrated, it will try to hang on to the little water it has. You should also avoid consuming too much salt. Conversely, it may be useful to up your intake of <a href="https://erbology.co/best-natural-sources-magnesium/">magnesium</a> and potassium by eating mineral-rich foods. These include <a href="https://erbology.co/shop/organic-almonds/">almonds</a>, spinach and avocados.</p>

<h3>What about PMDD?</h3>

<p>PMDD, or premenstrual dysphoric disorder, is slightly different to the four types of PMS listed above. PMDD is a far more severe form of PMS, and affects approximately 5-8% of people who menstruate.(4) Experts believe that those who suffer from PMDD might have an increased sensitivity to changes in oestrogen and progesterone.(5)</p>

<p>While the symptoms of PMDD are largely similar to PMS symptoms, they are much worse. They can have a debilitating impact on your daily life, making it difficult to function at work, home, and socially. There are also additional and serious symptoms of PMDD that are not usually seen with PMS, like suicidal thoughts.</p>

<p>It&rsquo;s possible to ease PMDD with the same home remedies for PMS, more of which we&rsquo;ll discuss below. However, it may be wise to seek professional medical advice if your symptoms are very severe.</p>

<p><img alt="Fennel salad recipe" height="683" src="https://erbology.co/wp-content/uploads/2020/05/Fennel_salad_CRACS_6-1024x683.jpg" width="1024" /></p>

<h3>What are some effective natural remedies for PMS symptoms?</h3>

<p>Regardless of which one of these types of PMS you fit into, there are various techniques you can use to help alleviate your symptoms. Below are some of our top tips. Some will work better than others, depending on which specific PMS symptoms you&rsquo;re suffering from. As such, it&rsquo;s worth trying several PMS remedies and seeing which are most effective for you.</p>

<ul>
	<li>Use relaxation techniques, such as meditation and breathing exercises, to ease stress and regulate emotional imbalances</li>
	<li>Do gentle exercise, such as yoga or walking, to relieve physical symptoms like cramping and also boost your mental health</li>
	<li>Put a hot water bottle or heating pad on your abdomen to ease pain and cramps</li>
	<li>It&rsquo;s common to experience a drop in iron levels during your period. This can lead to fatigue and dizziness. Counter it by eating iron-rich foods such as dark leafy greens, legumes, tofu and pumpkin seeds</li>
	<li>Consuming plenty of <a href="https://erbology.co/b-vitamin-foods/">B vitamins</a> can help ease PMS symptoms. Good sources include legumes such as lentils, edamame and chickpeas, leafy greens, nuts and seeds</li>
	<li>If possible, spend time in the sunshine to boost your levels of vitamin D and alleviate PMS symptoms</li>
	<li>Stay hydrated to stave off bloating, water retention and headaches</li>
	<li>Raising your intake of calcium could help reduce the severity of PMS symptoms. Sesame seeds, <a href="https://erbology.co/shop/organic-chia-seed-powder/">chia seeds</a>, almonds, tofu, and Brazil nuts are all great sources</li>
	<li>Avoid sugar, salt, caffeine and alcohol, as these can exacerbate PMS symptoms</li>
	<li>Don&rsquo;t smoke. In addition to all the other negative impacts on your health, smoking can worsen PMS symptoms</li>
	<li>Make it a priority to get 7-9 hours of good quality sleep a night. An eye mask, <a href="https://erbology.co/essential-oils-sleep/">essential oils</a>, and calming bedtime routine can all help if you struggle to drift off</li>
</ul>

<p><a href="https://erbology.co/shop/organic-lavender-water/"><img alt="organic lavender water" height="683" src="https://erbology.co/wp-content/uploads/2022/11/5D31779x-1024x683.jpg" width="1024" /></a></p>

<h3>When should you go to a doctor about PMS symptoms?</h3>

<p>For most people, natural remedies for PMS are sufficient to ease their symptoms to a manageable level. However, you may find that your PMS symptoms are still severe enough to disrupt your daily life and activities. If that&rsquo;s the case, it might be worth speaking to your doctor. This is so they can rule out the possibility of your symptoms being caused by another condition, such as endometriosis. They might also be able to advise you on other possible treatments.</p>

<h3>The final word on PMS symptoms</h3>

<p>For many of us, PMS symptoms are something we struggle with every month. However, it doesn&rsquo;t have to be that way. The good news is that there are lots of different tactics you can try that will help to ease them. Moreover, understanding which type of PMS symptoms you normally experience may enable you to determine how best to alleviate them. From eating a healthy diet packed with nutrient-rich ingredients to prioritising self-care, even small lifestyle changes can add up to a big difference</p>

<h3>Related reading</h3>

<ul>
	<li><strong><a href="https://erbology.co/ayurvedic-herbs/">5 Ayurvedic herbs you should have in your cupboard￼</a></strong></li>
	<li><strong><a href="https://erbology.co/lower-cortisol/">How to lower cortisol</a></strong></li>
</ul>

What is PMS?

Premenstrual syndrome, or PMS, refers to a collection of changes that you may experi ...

"Understanding which types of PMS symptoms you normally experience can enable you to determine how best to alleviate them."

PMS Symptoms and their Natural Remedies - Erbology Editorial

If you’re someone who menstruates, you are probably all too familiar with PMS symptoms! The hormonal changes our bodies go through can cause all kinds of unwanted physical and psychological symptoms, both mild and severe. Luckily, however, there are steps you can take to alleviate them. In this article, we’ll look at the different types of PMS and the most effective ways to ease their symptoms. We’ll also cover some more general PMS remedies to help you feel better at that time of the month.

The 4 types of PMS symptoms and their natural remedies

<h3>What can cause a decrease in sex drive?</h3>

<p>Before examining how to increase sex drive, let&rsquo;s talk about some of the explanations for why it might have decreased.</p>

<p>It&rsquo;s natural for your libido to fluctuate over time, and there are many physical and psychological factors that affect it. As such, it&rsquo;s important to take some time to understand the underlying reasons behind the drop in your libido. That way, you&rsquo;ll be able to judge which suggestions for how to increase sex drive might work best for you.</p>

<p>Some of the most common causes of a low sex drive include:</p>

<ul>
	<li>Chronic health conditions, such as heart disease, obesity, and diabetes</li>
	<li>Treatments for specific medical conditions, like radiation and chemotherapy for cancer</li>
	<li>Some kinds of medication, including certain antidepressants, steroids, and birth control pills</li>
	<li>Excessive alcohol consumption</li>
	<li>Use of certain recreational drugs</li>
	<li>Menopause and the accompanying changes in hormones</li>
	<li>Low testosterone levels in men</li>
	<li>Ageing</li>
	<li>Pregnancy and the associated hormonal fluctuations</li>
	<li>Sexual problems such as erectile dysfunction and vaginal dryness</li>
	<li>Mental health issues, including depression, anxiety, low self-esteem, and stress</li>
	<li>Relationship problems, for example a lack of trust, poor communication, and high levels of conflict</li>
	<li>Insomnia and other issues related to sleep</li>
	<li>Not getting enough exercise, or exercising too much</li>
</ul>

<p>You might find that your lack of libido is due to just one of these factors. Alternatively, it could be a combination of several of them. Either way, identifying the issue will make it easier to determine the most appropriate methods to deal with it. To help you out, the rest of this article focuses on how to increase sex drive naturally and effectively.</p>

<p><img alt="raw vegan chocolate bar recipes" height="683" src="https://erbology.co/wp-content/uploads/2019/01/GRASB50_4-1024x683.jpg" width="1024" /></p>

<h3>How to increase your sex drive naturally</h3>

<p>Although generally not a harmful symptom, a lack of sex drive may negatively affect your romantic relationships or self-esteem. If having a low libido is causing you concern, the good news is that there are several steps you can take to boost it naturally. Adjustments to your diet, straightforward lifestyle changes, plus adaptogens and other herbal remedies could all make a difference.</p>

<p>Here are some of the most effective tips for how to increase sex drive.</p>

<h3>How to increase sex drive through your diet</h3>

<p>You&rsquo;re almost certainly already aware that what you eat has an impact on both your physical and mental health. What&#39;s interesting is that diet can also be a factor in how to increase sex drive.</p>

<p>Most of us have heard about certain foods being aphrodisiacs, and probably taken these rumours with a pinch of salt. It&rsquo;s true that there&rsquo;s not much evidence to suggest eating one particular ingredient will raise your libido overnight. However, following a healthy diet that&rsquo;s rich in fresh fruit and vegetables and other whole foods can help.</p>

<p>There are several reasons for this. Eating well helps to keep your heart healthy and reduces your risk of developing chronic illnesses that can lower libido. It also improves circulation and increases blood flow to the genitals, which boosts arousal and supports a healthy sex life. Conversely, research has linked poor blood circulation to erectile dysfunction.</p>

<p>A nutritious diet is additionally vital for staving off <a href="https://erbology.co/obesity-infertility/">obesity</a>. This is important for the question of how to increase sex drive because being overweight disrupts your hormones and increases the risk of sexual dysfunction.(1) It could also cause issues with self-esteem and body confidence, which could further decrease your libido.</p>

<p>Thinking specifically of how to increase male sex drive, diet can be an effective way to <a href="https://erbology.co/low-testosterone-causes-symptoms/">counter low testosterone</a>. Foods such as cashew nuts and hemp seeds are rich in magnesium and zinc, two minerals which may boost levels of this key hormone.(2)</p>

<p>On the other hand, for women in menopause, low oestrogen can be a cause of low libido and sexual dysfunction. Therefore, tucking into foods rich in phytoestrogens may be an effective option for how to increase sex drive in women. Soy products, sesame seeds, and flaxseeds are all great sources.</p>

<p><a href="https://erbology.co/shop/organic-cordyceps-mushroom-powder/"><img alt="organic cordyceps mushroom" height="683" src="https://erbology.co/wp-content/uploads/2020/12/R5D34402-1024x683.jpg" width="1024" /></a></p>

<h3>How to increase sex drive using adaptogens</h3>

<p>There are a plethora of herbal remedies out there purporting to work as a way to increase sex drive. While these are not all reliable, there are some which have scientific evidence to back them up.</p>

<p>For example, traditional medicine practitioners have used ashwagandha as an aphrodisiac for centuries. And modern research supports this belief. Science indicates that this Ayurvedic herb could work to raise levels of testosterone.(3) The same is true of <a href="https://erbology.co/shop/organic-cordyceps-mushroom-powder/">cordyceps</a>, a medicinal mushroom that helps to boost energy and improve endurance.(4) This makes them both particularly useful as a way how to increase sex drive men might like to consider.</p>

<p><a href="https://erbology.co/shop/organic-ashwagandha-powder/">Ashwagandha</a> could also be beneficial in raising a low sex drive that&rsquo;s caused by chronic stress and anxiety. That&rsquo;s because as an adaptogen, it helps our bodies to cope with physical and mental stress more effectively. Studies show that the herb can lower cortisol levels, improve sleep quality, and reduce perceived stress.(5) When thinking about how to increase sex drive from a psychological point of view, these effects can all be advantageous.</p>

<p>In addition, as an option of how to increase sex drive women can try, taking ginkgo and ginseng might help. Studies suggest these may both work to boost sexual function and arousal in menopausal women.(6) Research has also found maca root to increase libido in women experiencing antidepressant-induced sexual dysfunction.(7) However, more studies are required to confirm this.</p>

<p>Other aphrodisiacs with science behind them include saffron and fenugreek, which could both increase sex drive in men and women. Finally, research indicates that pistachio nuts and red ginseng could be effective at tackling erectile dysfunction.(8) To find out more about natural ways to treat erectile dysfunction, check out our article on the <a href="https://erbology.co/best-herbal-viagra/">best herbal viagra</a>.</p>

<h3>Related reading</h3>

<ul>
	<li><strong><a href="https://erbology.co/best-herbal-viagra/">What is the best herbal viagra?</a></strong></li>
	<li><strong><a href="https://erbology.co/benefits-of-ashwagandha-for-men/">What are the benefits of ashwagandha for men?</a></strong></li>
</ul>

<p><a href="https://erbology.co/shop/organic-ashwagandha-powder/"><img alt="ashwagandha benefits" height="683" src="https://erbology.co/wp-content/uploads/2021/06/R5D30051-1024x683.jpg" width="1024" /></a></p>

<h3>How to increase sex drive with lifestyle changes</h3>

<p>As well as improving your diet, there are lots of other simple lifestyle changes that can help boost your libido.</p>

<p>For example, it&rsquo;s a good idea to ensure you get plenty of exercise. This is partly because it&rsquo;s an effective way to avoid obesity and other chronic illnesses that can reduce sex drive. Moreover, studies show that people who keep fit tend to have a greater interest in sex and improved sexual functioning.(9) In addition, research indicates that being physically active also boosts levels of testosterone in men.(10)</p>

<p>However, one caveat to all this is to make sure that you don&rsquo;t go overboard. Too much exercise can actually have the opposite effect and further lower your libido.</p>

<p>When thinking about how to increase sex drive, there are also some bad habits you want to avoid. The first of these is drinking too much alcohol. Although a little tipple can help people to relax and get in the mood, overdoing it may cause problems. Evidence shows that overconsumption of alcohol can result in erectile dysfunction and also inhibit the ability to orgasm.(11)</p>

<p>Another vice that can negatively impact your sex drive is smoking, because of its damaging effect on your cardiovascular system. Studies have found that smokers are more likely to have a low libido and experience erectile dysfunction compared with non-smokers.(12) Just one more good reason to kick the habit!</p>

<p><img alt="running" height="543" src="https://erbology.co/wp-content/uploads/2023/01/running-1024x543.jpg" width="1024" /></p>

<h3>How to increase sex drive by focusing on your mental health</h3>

<p>When considering how to increase your sex drive, it&rsquo;s important to focus on the mind as well as the body.</p>

<p>As an example, mental health issues such as stress, anxiety and depression can all negatively impact libido. Studies also suggest that they can contribute to erectile dysfunction.(13) Likewise, even normal fatigue from work or caring responsibilities might decrease your desire to have sex.</p>

<p>With that in mind, here are some tips on how to increase sex drive by prioritising your mental health:</p>

<ul>
	<li>Practice mindfulness by meditating or doing breathing exercises</li>
	<li>Spend time on creative hobbies you enjoy, such as music, art, or writing</li>
	<li>Get out in nature to boost your mood</li>
	<li>Keep a gratitude journal</li>
	<li>Make time for your friends and family</li>
	<li>Delegate business or household tasks if you&rsquo;re feeling overworked</li>
	<li>Try tai chi or yoga</li>
</ul>

<p>Another key factor to focus on is your sleep. Being well-rested improves your mental health and boosts energy levels, both of which are ways how to increase sex drive. Moreover, research has linked sleep deprivation with decreased levels of testosterone in men.(14)</p>

<p>Experts advise us to try and get seven to nine hours of good-quality sleep a night. If you struggle with this, check out the following tips:</p>

<ul>
	<li>Treat yourself to a high-end mattress, pillows, and bedding to ensure you&rsquo;re comfortable and supported in bed</li>
	<li>Use <a href="https://erbology.co/essential-oils-sleep/">calming essential oils</a> to relax in the evening</li>
	<li>Steer clear of caffeine and screen time late at night</li>
	<li>Stick to a regular sleep schedule, getting up and going to bed at the same time every day</li>
	<li>Write down anything that&rsquo;s worrying you before trying to sleep, so the thoughts are less likely to keep you awake</li>
</ul>

<p><img alt="sleep" height="1024" src="https://erbology.co/wp-content/uploads/2022/08/danny-g-_Utk8ZYT4tI-unsplash-683x1024.jpg" width="683" /></p>

<h3>How to increase sex drive: other factors to consider</h3>

<p>It&rsquo;s important to take emotional factors into consideration when thinking about how to increase sex drive. For example, in some cases, a low libido can be the result of a lack of self-confidence. This might be related to how you feel about your body and your appearance. If that&rsquo;s the case, it could be that cognitive behavioural therapy (CBT) or similar techniques could help raise your self-esteem. The same is true if you experience any anxiety around the act of sex itself.</p>

<p>Similarly, a lack of sex drive could also be due to issues in your relationship. That might be a lack of trust, communication difficulties, unresolved conflicts, or an absence of emotional intimacy. You can try and address this by spending more quality time with your partner, for example by arranging date nights. In some cases, couples therapy may also be a huge help.</p>

<h3>When to see a doctor about how to increase sex drive</h3>

<p>In most cases, a low sex drive is nothing to be concerned about and can be improved with home remedies. However, in some instances, it might be a sign of another underlying health concern. As such, you may want to seek medical advice in certain circumstances. These include if your low libido appears suddenly, it&rsquo;s accompanied by other symptoms, or sex is painful.</p>

<p>In addition, depending on the cause, you might want to speak to a doctor about how to increase sex drive. For instance, this could be if you have a low libido after starting a new medication or because of menopause. There are also therapies that can help to treat <a href="https://erbology.co/hormonal-imbalance-symptoms-causes/">hormonal imbalances</a> that are causing a low sex drive.</p>

<p><img alt="ashhwagandha drink" height="683" src="https://erbology.co/wp-content/uploads/2021/06/R5D39979-1024x683.jpg" width="1024" /></p>

<h3>Final comments on how to increase sex drive</h3>

<p>Sex drive varies naturally over time and from person to person, and having a low libido is not necessarily a problem. However, if you do want to raise yours, then there are several simple methods you can try.</p>

<p>When thinking about how to increase sex drive naturally, the first step is to try and understand the underlying cause of your low libido. This will then help you to figure out the most effective ways to raise it. That might be focusing on physical factors like diet, psychological ones like stress and self-confidence, or a mixture of both. Either way, it may also be worth considering harnessing the power of herbal remedies such as ashwagandha to boost your sex drive.</p>

<h3>Related reading</h3>

<ul>
	<li><strong><a href="https://erbology.co/low-testosterone-causes-symptoms/">What are the low testosterone causes and symptoms?￼</a></strong></li>
	<li><strong><a href="https://erbology.co/ergogenic-aids/">What are ergogenic aids?</a></strong></li>
</ul>

What can cause a decrease in sex drive?

Before examining how to increase sex drive, let&rsquo;s t ...

"Traditional medicine practitioners have used ashwagandha and cordyceps as aphrodisiacs for centuries, and modern research supports this belief."

How to Increase Sex Drive Naturally? - Erbology Editorial

There are a wealth of options out there for how to increase sex drive naturally. These include adjusting your diet, implementing healthy lifestyle changes, working on your relationship, prioritising your mental health, and using herbal remedies. In this article, we discuss some of the reasons you may experience a low libido, before looking at effective natural ways to boost it.

How to increase sex drive naturally

<h3>What is genmaicha tea?</h3><p>Genmaicha green tea takes its name from the Japanese words for brown rice (genmai) and tea (cha). It’s technically a blended tea, made by mixing green tea with grains of roasted brown rice. This gives genmaicha a unique flavour, scent, and appearance quite unlike other varieties of green tea. It also offers plenty of potential wellness benefits, which we’ll cover in more detail later.</p><p>Interestingly, for a tea that’s now popular worldwide, genmaicha has rather humble origins. Although we don’t know exactly who invented this type of brown rice tea or when, it was likely around the 1900s. Tea was an expensive commodity at the time, so people began adding rice to bulk it out. Genmaicha tea consequently earned the nickname ‘the people’s tea’ because it was more affordable.</p><p>Another legend claims genmaicha was created when a servant accidentally dropped some grains of brown rice into his master’s tea. The lord became furious and killed the servant – then tasted the tea and found it to be delicious! However, there is little evidence to suggest this story has any credence.</p><p>People traditionally make genmaicha tea using bancha, a cheaper variety of green tea which consists of older tea leaves. Yet today you also find genmaicha tea made with sencha leaves, <a href="https://erbology.co/hojicha-latte/">roasted hojicha tea leaves</a>, and high-end gyokuro leaves. These all come from the same plant, <i>Camellia sinensis</i>. However, cultivators pick them at different times, and grow and process them in different ways.</p><p>You can even get matcha-iri genmaicha, which mixes tea leaves, toasted brown rice, and <a href="https://erbology.co/origins-ceremonial-grade-matcha/">matcha powder</a>. This looks a little different to the other varieties, as the matcha powder coats the rice in vibrant green! Whichever you choose, the most common ratio of leaves to rice in genmaicha tea is 1:1.</p><h3>What does genmaicha tea taste like?</h3><p>Genmaicha consists of green tea with brown rice. As such, the flavour varies slightly depending on which type of green tea the producer makes it with. Many people believe the more mature bancha leaves complement the nutty notes of the rice better than younger sencha leaves do. Meanwhile, gyokuro genmaicha tends to be sweeter, whereas hojicha genmaicha is mellow and smoky.</p><p>Likewise, the temperature of the water you use and how long you steep the tea for will affect how it tastes. For example, as a general rule, the longer you leave green tea to infuse, the more bitter it becomes.</p><p>Having said that, whichever variety you choose, you’ll be able to enjoy the unique characteristics of genmaicha tea. Unlike many other types of green tea, once brewed genmaicha is a light yellow colour. The tea’s distinctive aroma is a beautiful combination of the fresh grassiness of tea leaves and the rich toasty scent of roasted rice.</p><p>In terms of flavour, genmaicha tea is warm and nutty, with cereal-like undertones and little bitterness. There’s also a delicate hint of sweetness from the caramelisation of the brown rice. You might find that genmaicha tea reminds you of buttered toast or popcorn. In fact, people sometimes call genmaicha ‘popcorn tea’. This is because some of the rice can pop during the roasted process, making it look a little like popcorn.</p><p>All of which makes genmaicha tea a unique and delicious drink!</p><h3>Does genmaicha tea contain caffeine?</h3><p>Like all green teas, genmaicha does contain some caffeine. However, brown rice green tea usually has lower levels of caffeine than most other varieties. This is because it’s half green tea and half rice, meaning you use fewer tea leaves per cup. Moreover, rice doesn’t have any caffeine in it at all. As such, genmaicha tea is a popular choice to enjoy in the evening.</p><p>It’s not only genmaicha tea’s low caffeine levels that make it a fantastic option when you want to unwind. The drink is also rich in the amino acid L-theanine. Research suggests that L-theanine can have a relaxing effect on the brain, without making you feel drowsy.(1) This is because it increases levels of alpha brain waves, as well as production of serotonin and the neurotransmitter GABA. These may all help to reduce feelings of anxiety. L-theanine might even improve the quality of your sleep – something we could all appreciate!</p><p>Note that the amount of caffeine in genmaicha will vary depending on the type of green tea it’s made with. Genmaicha tea made with hojicha or bancha has lower caffeine levels than genmaicha made with gyokuro, matcha or sencha.</p><p>Of course, having some <a href="https://erbology.co/caffeine-bad-you/">caffeine</a> in your tea is not necessarily a bad thing. Multiple studies have found that caffeine can have a positive effect on cognitive functions such as memory, focus, and alertness. What’s interesting is that consuming caffeine and L-theanine together could be especially beneficial in this regard.(2)</p><p>Moreover, drinking green tea with brown rice tends to give you a more stable energy boost compared to drinking coffee. So you’re unlikely to get jittery after a cup of genmaicha tea!</p><h3>Other ways genmaicha tea is good for the brain</h3><p>In addition to enhancing your cognitive performance, enjoying genmaicha green tea could help to protect your brain from ageing. This is thanks to the assortment of beneficial compounds both green tea and brown rice contain.</p><p>For example, green tea is rich in potent polyphenols such as catechins, which studies have found to have neuroprotective effects. Consequently, it could be useful in warding off cognitive decline and reducing the risk of neurodegenerative disorders like dementia.(3) There are several potential reasons for this.</p><p>First, catechins are powerful <a href="https://erbology.co/what-antioxidants-do/">antioxidants</a>, meaning they can protect our cells from the damage caused by free radicals. Experts have linked oxidative stress to neurodegenerative diseases such as Alzheimer’s and Parkinson’s. The brown rice in genmaicha tea also has antioxidant properties, as it’s high in key compounds such as ellagic acid. This further boosts the brain-protecting properties of genmaicha green tea.</p><p>Moreover, studies suggest that certain catechins in green tea, like epigallocatechin gallate (EGCG), can activate nerve cells in the brain.(4) This may also help to suppress brain ageing.</p>

<h3>The power of genmaicha tea: further brown rice tea benefits</h3><p>The positive influence of genmaicha tea extends far beyond the brain. For example, research indicates that green tea might help speed up your metabolism and enable you to burn more fat. Some studies have found the catechins it contains could decrease body weight, body fat, and waist and hip circumference.(5) However, further investigation is required to clarify its effectiveness for weight loss.</p><p>Linked with this, evidence suggests that green tea may also improve insulin sensitivity and decrease blood sugar levels.(6) This could work to lower the risk of developing type 2 diabetes. Interestingly, green tea might even be effective at tackling bad breath thanks to the antibacterial properties of its catechins.</p><p>Genmaicha tea is additionally beneficial for the health of your heart. Many studies have found that green tea drinkers have a reduced likelihood of developing cardiovascular disease.(7) There are several factors that contribute to this result. First, the antioxidant properties of green tea help to prevent the oxidation of cholesterol. Green tea can also work to bring down cholesterol levels overall.</p><p>In addition, drinking green tea may lower blood pressure and protect against atherosclerosis. These are all effective ways to keep your heart healthy.</p><p>Returning to the antioxidant compounds in genmaicha tea, research has linked these with a decreased risk of cancer.(8) Some observational studies have discovered that green tea drinkers are less likely to get certain forms of the disease. However, further investigation is required to clarify the drink’s effectiveness in this regard.</p><p>Finally, there is even evidence to suggest that drinking genmaicha tea could boost your <a href="https://erbology.co/longevity-diet-nutrition/">longevity</a>. Studies have revealed that those who drink the greatest amount of green tea have a lower risk of mortality from all causes.(9) Now that’s very good news!</p><h3>How to brew genmaicha tea</h3><p>It’s time for the most important part of the article: how to brew the perfect cup of genmaicha tea. The best method will depend on whether you’re using loose leaf tea or genmaicha powder. Let’s look at the brewing instructions for loose leaf genmaicha tea first.</p><p>Start by warming your teapot and teacups with hot water. This can enhance the flavour of your tea and help to maintain its temperature. Then pop 1-2 teaspoons of genmaicha tea per cup into the pot.</p><p>Steep the leaves in 80-85°C water for between 1-3 minutes. The optimal water temperature and steeping time for genmaicha depends on what type of green tea it’s made with. For example, lower-grade teas like bancha can tolerate hotter temperatures. High-grade teas like gyokuro, on the other hand, require a cooler temperature.</p><p>Pour your genmaicha little by little into the cups (rather than filling one completely before moving on to the next). This helps to balance the strength and flavour of the tea in each mug.</p><p>Remember that you can brew genmaicha tea multiple times. With each subsequent infusion, use hotter water and steep the leaves for a little longer. This will preserve the intensity of the flavour.</p><p>When making genmaicha tea from powder, begin by adding about a teaspoon into your cup. Mix it with a small amount of water to make a paste and get rid of any lumps. Then fill up the rest of the mug. You can either stir the drink with a spoon or use a bamboo chasen whisk like when making matcha.</p><p>Want to enjoy a refreshing glass of cold genmaicha tea? Simply pop it in the fridge for a few hours to cool down, then serve it over ice.</p><h3>Introducing our genmaicha tea</h3><p>Using high quality leaves or powder is another important aspect of brewing the perfect cup of genmaicha tea. As well as ensuring you enjoy a great-tasting drink, it enables you to get the maximum nutritional value from every sip. Which is why we make sure that we partner with the best tea producers to create our organic genmaicha powder.</p><p>We source our genmaicha tea directly from small farms in Japan. They harness the knowledge and experience from 170 years of tea production to cultivate the very finest plants. All the plants are organic, so you can rest assured that the producers didn’t use any chemicals to make your genmaicha tea.</p><p>During harvest season, farmers pick the leaves by hand, before steaming and drying them. They then mix roasted grains of brown rice with the tea leaves, in a ratio of approximately 1:1. Finally, our team grinds the green tea with brown rice into a fine powder. We do this in small batches to ensure that the genmaicha tea you receive is always fresh.</p><h3>How to make your own genmaicha tea</h3><p>If you prefer a more DIY approach, you also have the option to make your own genmaicha tea. It’s surprisingly simple – all you need is some loose leaf green tea and rice. Either white or brown rice is fine, but try to avoid long grain varieties.</p><p>The simplest method is to roast the rice in a pan until the grains are dark with a deliciously nutty scent. Allow the rice to cool, then mix it with your green tea leaves and follow the brewing instructions above. In order to make your genmaicha tea more authentic, however, you might like to add some additional steps.</p><p>For example, soaking the rice for a couple of hours before toasting it can help make the grains puffier. Similarly, some people choose to soak and then cook the rice before finally roasting it. If you use one of these approaches, allow the rice to dry prior to roasting.</p><p>Whichever method you pick, take care not to let the rice burn. This will completely spoil the taste of your genmaicha tea!</p>

What is genmaicha tea?Genmaicha green tea takes its name from the Japanese words for brown rice (gen ...

“Genmaicha tea is warm and nutty, with cereal-like undertones and very little bitterness. You also get a delicate hint of sweetness from the caramelisation of the brown rice.”

Genmaicha tea: Brown rice tea benefits - Erbology

Among the many things we adore about green tea is the amazing variety of styles out there to choose from. And today, we want to share one of our new favourites with you: genmaicha tea. Also known as brown rice green tea, it has a warm, nutty flavour with a hint of sweetness we’re sure you’ll love. On top of which, genmaicha tea offers a wealth of potential health benefits. So, pop the kettle on and let’s get started!

Genmaicha: Brown rice tea benefits

<h3>What is hojicha?</h3><p>Among the countless things we love about green tea is the fact that there are so many different varieties. From the rich umami flavour of gyokuro to the complex grassiness of <a href="https://erbology.co/matcha-health-benefits/">matcha</a>, there’s a cup to suit every taste and occasion. And one of the relatively recent newcomers to the tea scene is hojicha.</p><p>All types of tea come from the same plant – <i>Camellia sinensis</i>. It’s the way you grow and process the leaves that gives us all the different kinds of the drink. And what sets hojicha apart from other green teas is that producers roast the leaves after picking them.</p><p>The name ‘hojicha’ combines the Japanese words for ‘roast’ (hoji) and ‘tea’ (cha). Although people have been drinking green tea for literally thousands of years, experts believe hojicha originated in the 1920s. A tea merchant in Kyoto wanted to reduce the amount of tea wasted during the harvesting process. He experimented with roasting the leftover leaves, twigs and stems over charcoal, and invented a whole new type of tea.</p><p>Today, tea producers make hojicha by slowly roasting the leaves at a high temperature, in a porcelain pot over charcoal. The leaves they use are typically from plants that are not shaded before harvesting (unlike those used to create matcha). Sometimes people will mix other parts of the tea plant, such as the stems, with the leaves when making hojicha.</p><p>This processing method gives hojicha a unique colour, scent and flavour that makes it easily distinguishable from other sorts of green tea. Hojicha also offers us a wealth of health benefits – but we’ll discuss those later in the article!</p><p><img src="https://erbology.co/wp-content/uploads/2023/06/Japanese-tea-tradition-580x1024.jpg" alt="Japanese tea"></p><h3>What does hojicha taste like?</h3><p>Roasting tea leaves turns them a beautiful autumnal shade of reddish-brown, which is also reflected in the colour of brewed hojicha tea. In addition, the process gives hojicha a distinctive smoky, earthy scent quite unlike other varieties of green tea.</p><p>Interestingly, roasting hojicha tea causes a chemical change in the leaves. Not only does this reduce the caffeine content, it also lowers the levels of certain plant compounds called tannins. This makes a cup of hojicha less astringent and bitter than other types of tea.</p><p>Hojicha tea tends to be a little earthy and nutty, with gorgeous mellow undertones of chocolate and caramel. The specific flavour profile of an individual cup will vary depending on several factors. These include the temperature of the water you brew the leaves in, and how long you leave them to steep. However, with any cup of hojicha you can expect to enjoy a drink with a rich smoky taste, accentuated by a hint of natural sweetness.</p><p>The type of leaves and the way the producers roasted them also affects the flavour of hojicha tea. For instance, hojicha can be made by roasting the younger, smaller leaves that are used to make sencha tea. Alternatively, you can roast the older, larger leaves used for bancha, or the stems and twigs used for kukicha. Each variety will have subtle differences in taste and aroma.</p><h3>Does hojicha contain caffeine?</h3><p>Because it’s made with roasted leaves, hojicha caffeine levels are lower than those in other types of green tea. This makes hojicha a good choice for times when you want to enjoy a cup of tea in the evening. Indeed, in Japan, hojicha is a popular tea to drink after meals as a way to aid digestion. Having said that, it’s not completely caffeine-free – so if you’re very sensitive to caffeine, don’t consume hojicha late at night!</p><p>Being low in caffeine is not the only reason that a cup of hojicha could help you relax. The tea is also rich in the amino acid l-theanine, which can have a positive influence on your mental state. For example, studies have found that it may help to ease anxiety and improve the quality of your sleep.(1) L-theanine might additionally increase levels of serotonin and dopamine in the brain, further benefiting your mood.(2)</p><p>The fact that hojicha does contain some <a href="https://erbology.co/caffeine-bad-you/">caffeine</a> is a positive. That’s because the combination of L-theanine and caffeine might be particularly beneficial for our cognitive functions. Research suggests that together the two can improve factors such as focus, attention and alertness.(3) Plus, with green tea you have the bonus of avoiding the jitteriness that some people get after consuming coffee.</p><p>And this isn’t the only way in which drinking hojicha tea could benefit your brain. Numerous studies indicate that green teas, such as hojicha, have a neuroprotective effect. Specifically, the catechins they contain may help to stave off cognitive decline and lower the risk of neurodegenerative diseases.(4) That includes conditions such as Alzheimer’s disease and Parkinson’s disease. This may be partly due to green tea’s antioxidant properties, and because catechins like epigallocatechin gallate might be able to activate nerve cells.(5)</p><h3>More hojicha health benefits</h3><p>It’s not only your brain that hojicha is good for – it’s also your body. For example, as mentioned above, green tea is rich in antioxidants. That means it can help to protect your cells against oxidative stress. This is key because experts believe such damage contributes to a number of chronic health conditions, from diabetes to cancer. Indeed, several observational studies have noted that green tea drinkers are less likely to develop cancer. However, further research is necessary to confirm this effect.</p><p>One of the most beneficial compounds found in green teas like hojicha is epigallocatechin gallate, or EGCG. Evidence indicates that EGCG can decrease cholesterol levels, reduce inflammation, and support healthy blood sugar levels.(6) The latter may explain why studies have discovered a correlation between green tea consumption and a lower risk of diabetes. Catechins like EGCG could even be effective against bad breath thanks to their antibacterial properties!</p><p>Similarly, research also suggests that drinking a lot of green tea can reduce your risk of cardiovascular disease.(7) This could be as a result of certain polyphenols in green tea lowering blood pressure, decreasing cholesterol levels, and protecting against atherosclerosis.</p><p>Excitingly, evidence further indicates that drinking green teas like hojicha could help you to lose weight. Some studies have linked green tea with decreased waist circumference and abdominal fat in addition to reduced body weight.(8) One reason for this could be that the drink speeds up metabolism. However, more investigation is required to clarify this.</p><p>Perhaps the most notable advantage of enjoying hojicha is that green tea could even boost your <a href="https://erbology.co/longevity-diet-nutrition/">longevity</a>. Studies have found that people who drink the most green tea have a lower risk of death from all causes.(9) That’s a powerful argument for having a cuppa!</p><h3>Related reading</h3><ul><li><a href="https://erbology.co/matcha-health-benefits/"><strong>Matcha green tea benefits</strong></a></li><li><a href="https://erbology.co/herbal-water/"><strong>All about herbal water￼</strong></a></li></ul>

<h3>How to brew hojicha tea</h3><p>Now you know more about hojicha and how it benefits your wellbeing, let’s discuss how to brew the perfect cup. The method varies depending on whether you’re using loose hojicha tea leaves or hojicha powder.</p><p>If you’re using tea leaves, start by putting 1-2 teaspoons per cup into a teapot. Warming the teapot and cups beforehand with hot water can enhance the tea’s flavour and help maintain its temperature.</p><p>Steep the hojicha in 90°C water for approximately 30 seconds to a minute. The longer you leave it, the stronger and more astringent the tea will taste. This gives you a bit of flexibility to tailor the drink to suit your palate. If you’re making more than one cup, pour the tea little by little into each one. This will ensure the flavour and strength of the hojicha is evenly balanced between them.</p><p>Hojicha leaves can be steeped multiple times, so you’re able to enjoy several cups out of one pot. With each subsequent brewing, leave the water in for a little longer. This will help to preserve the intensity of the flavour.</p><p>If you’re using hojicha powder, the brewing method is similar to that of matcha. Put one teaspoon of hojicha powder into a cup or tea bowl – sifting it helps get rid of any lumps. Then pour the hot water on top and whisk until frothy.</p><p>A bamboo <i>chasen</i> whisk is ideal, however it’s also possible to use a milk frother. You can even shake your hojicha in a jar to achieve the desired level of foaminess! If you’re using a spoon, be sure to sift the hojicha first to avoid it clumping together.</p><p>Whether using powder or leaves, you can also pop brewed hojicha tea in the fridge to enjoy it chilled.</p><h3>Introducing our hojicha powder</h3><p>Another important aspect of brewing the perfect cup of hojicha is using high quality tea leaves or hojicha powder. This will ensure you get the highest nutritional value from the drink, as well as the most delicious taste. And that’s why we take care to only partner with the top tea producers to create our organic hojicha powder.</p><p>We source the finest hojicha directly from small farms in Japan. They utilise 170 years of tea production experience and knowledge to grow the very best tea leaves. Farmers pick the leaves by hand, steam them, and then roast them. After that, they grind the leaves to a fine powder in small batches. This ensures that the hojicha you receive is always fresh.</p><p>Moreover, because our hojicha is organic, you can rest assured that the producers didn’t use any chemicals in the tea’s cultivation.</p><p>Unlike bright green matcha powder, hojicha powder is a gorgeous, warm caramel brown as a result of roasting the leaves.</p><h3>How to make hojicha latte</h3><p>At the beginning of this article, we promised to show you how to make a delicious hojicha latte. So, let’s get to it! Hojicha milk tea can work really well thanks to the rich, roasted flavour of the leaves.</p><p>Begin by making a strong cup of hojicha tea following the brewing instructions above. You can create your hojicha latte with either loose tea leaves or hojicha powder – the choice is yours. Then grab your favourite plant-based milk, and heat and froth it up. We find that oat milk pairs especially well with hojicha, but feel free to experiment.</p><p>All that’s left is to combine the two, and you have yourself a hojicha latte! If you’d like a little more sweetness in your drink, you can add agave nectar or maple syrup. However, this is optional. Similarly, if you want to mix up the flavour, you could try adding vanilla, cinnamon, or nutmeg. Another nice touch is to sprinkle a pinch of hojicha powder on top of the finished beverage before serving.</p><p>Alternatively, if you’re looking for something more refreshing on a hot day, you might like to make an iced hojicha latte. Simply use cold milk instead of warm, and serve the drink over ice!</p><h3>Other ways to use hojicha powder</h3><p>Just like with matcha powder, you’re not limited to only using hojicha powder in drinks. It’s also a fantastic ingredient to elevate your baking. You can use it in both sweet and savoury recipes, although it’s especially popular in desserts.</p><p>For example, try adding some hojicha to chocolate chip cookies, pancakes, brownies, muffins, or cakes. The powder brings a beautifully smoky, nutty flavour to sweet treats, plus all the health benefits we discussed above. And thanks to the tea’s low caffeine content, you don’t have to worry about tucking into such desserts after dinner! When it comes to savoury meals, hojicha powder makes a fabulous addition to broth for ramen noodles.</p><p>So, if you’ve never tried hojicha before, we strongly recommend giving it a go. Not only does it taste delicious, but it can also boost your wellbeing in a wealth of different ways. Time to put the kettle on!</p><h3>Related reading</h3><ul><li><a href="https://erbology.co/medicinal-mushrooms/"><strong>Medicinal mushrooms: Q&amp;amp;A￼</strong></a></li><li><a href="https://erbology.co/longevity-diet-nutrition/"><strong>Longevity diet and nutrition for longevity￼</strong></a></li></ul>

What is hojicha?Among the countless things we love about green tea is the fact that there are so man ...

“With its characteristic smoky scent, mellow roasted flavour, and wealth of potential health benefits, hojicha tea is a uniquely delicious and wellness-boosting drink.”

What is Hojicha and How to Make Hojicha Latte or Tea - Erbology Editorial

Are you a fan of green tea? Us too! And one variety we’ve recently fallen in love with is hojicha. With its characteristic smoky scent, mellow nutty undertones, and low caffeine content, this roasted tea has a lot to offer. Plus, enjoying a cup can bring you a wealth of potential health benefits. In this article, we introduce you to the delights of hojicha tea. We’re sure it will be on your must-try list by the time you reach the end!

What is hojicha? And how to make a delicious hojicha latte

<h3>What is spirulina?</h3><p>Spirulina is a type of blue-green algae, which grows in nutrient-rich, alkaline freshwater environments. That includes tropical and subtropical rivers, lakes, and ponds. It has an earthy, salty taste, a bit like seaweed or spinach, and is an extremely impressive source of nutrition.</p><p>To get technical, spirulina is an edible biomass of cyanobacteria – thought to be among the oldest life forms on earth.(1) It gets its vibrant colour from a pigment called phycocyanin, which also offers a wealth of potential health benefits. More on that later!</p><p>Although spirulina has made headlines in recent years as a trendy health food, people have been eating it for centuries. The Aztecs harvested the algae from Lake Texcoco, and their messengers used it to boost their endurance on long runs.(2) Meanwhile, the Kanembu people living beside Lake Chad in Africa use it to make traditional sundried cakes called <i>dihé.</i></p><p>What’s exciting is that modern research is finding evidence to back up this ancient wisdom on the benefits of spirulina. In fact, thanks to its rich nutritional profile and convenient cultivation techniques, space agencies are incorporating spirulina into astronauts’ diets. NASA and the European Space Agency are investigating its use for both long-term space flights and missions to Mars.(3) The hope is that spirulina could both provide astronauts with the nutrients they require and protect them against some of the negative impacts of spaceflight on the human body.</p><p>So, what is spirulina? Everything from an ancient dietary staple to a futuristic space food! Consuming it can also be a fantastic way to boost your wellbeing here on Earth. Let’s take a closer look at the potential health benefits of spirulina, and how to include it in your diet.</p><h3>What is spirulina good for?</h3><p>Now that we've covered the question of what is spirulina, it’s time to talk about why it’s good for you. What is spirulina used for, other than keeping astronauts healthy? As it turns out, quite a lot!</p><p>To begin with, spirulina is rich in numerous key vitamins and minerals. These include potassium, iron, vitamin C, copper, magnesium, manganese, calcium, and several B vitamins, which all have important health benefits. For instance, copper helps the body to produce energy, and iron is vital for maintaining healthy blood. Meanwhile, thiamine (vitamin B1) supports the functioning of your nervous system.</p><p>Spirulina is also high in <a href="https://erbology.co/beta-carotene/">beta-carotene</a>, an antioxidant that our bodies convert to vitamin A. This plays a key role in eye health, suggesting spirulina might be good for protecting our vision.(4) In addition, spirulina is a complete protein. That means it contains all nine essential amino acids, making it particularly useful for those on a plant-based diet.</p><p>Interestingly, spirulina may additionally be able to alleviate the symptoms of allergic rhinitis. This is when the inside of your nose becomes irritated and inflamed due to an allergic reaction (e.g. hay fever). Studies suggest spirulina could be more effective at improving symptoms such as sneezing, itching, and congestion than certain pharmaceutical antihistamines.(5)</p><p>Spirulina might even be useful for treating anaemia in older adults. Research indicates that the algae can enhance immune function and increase haemoglobin levels in red blood cells, easing symptoms of the condition.(6)</p><p>Moreover, some studies have found that spirulina might have anti-cancer properties. However, further investigation is required to clarify its effectiveness in this regard.(7)</p><h3>What is spirulina good for: the power of phycocyanin</h3><p>As mentioned above, phycocyanin is the pigment which gives spirulina its vivid colour. Yet that’s not all this compound is notable for! It’s also a potent antioxidant with several potential benefits for our wellbeing.</p><p>For example, as an <a href="https://erbology.co/what-antioxidants-do/">antioxidant</a>, phycocyanin can inhibit inflammation and protect our cells from oxidative damage caused by free radicals.(8) This is vital because evidence links both oxidative stress and chronic inflammation to a multitude of harmful health conditions. These include arthritis, Alzheimer’s disease, and type 2 diabetes. Phycocyanin may even have neuroprotective effects, although further research is needed to confirm this benefit.</p><p>Speaking of diabetes, evidence suggests that as well as reducing inflammation, spirulina might help to lower blood sugar levels.(9)</p><p>Interestingly, research also indicates that spirulina could support weight loss. Studies have found that including it in your diet might assist in reducing body fat, waist circumference, and BMI.(10) This may be partly because phycocyanin helps to decrease the amount of fat absorbed by the small intestine.</p><p>As mentioned above, the Aztecs used to eat spirulina as a way to boost endurance. Spirulina’s antioxidant properties, along with its capacity to increase haemoglobin levels, may explain why it’s able to enhance exercise performance.(11) Studies have found that supplementing with spirulina can help to improve muscle strength, oxygen uptake, and stamina. So it could be a superb choice for those who like to hit the gym or play sports!</p><h3>What is spirulina good for: the benefits to cardiovascular health</h3><p>When discussing the question of what is spirulina good for, cardiovascular health is one of the most notable answers. There are several ways in which the colourful algae could improve the health of your heart.</p><p>First, it can have a positive influence on your cholesterol levels. Research shows that spirulina works to lower ‘bad’ LDL cholesterol and triglycerides, while simultaneously increasing ‘good’ HDL cholesterol.(12) This helps to support cardiovascular health and reduce the risk of developing heart disease.</p><p>On top of this, the antioxidants in spirulina contribute by reducing the oxidation of LDL cholesterol, further protecting heart health.(13)</p><p>Another way in which spirulina can lower your risk of heart disease is through its effect on blood pressure. Studies show the algae is able to significantly reduce both systolic and diastolic blood pressure.(14) This is particularly true for people who have high blood pressure. Researchers believe it does so by increasing the production of nitric oxide, which helps blood vessels to relax and dilate. This in turn improves blood flow throughout the body.</p><p>The fact that spirulina has anti-inflammatory properties compounds all these benefits. That’s because chronic inflammation can lead to serious cardiovascular problems, including atherosclerosis, heart attacks, and strokes.</p><h3>What is spirulina like in terms of side effects?</h3><p>Experts generally consider spirulina to be safe, with a low risk of experiencing side effects from taking it. Having said that, the algae may not be suitable for everyone to include in their diet. As an example, although it’s rare, some people are allergic to spirulina. Of course, if you experience any negative symptoms after consuming it, it’s best to seek medical attention straight away.</p><p>Those with existing health conditions or who are on any medication should speak to their doctor before taking spirulina. This is to ensure you avoid any unwanted interactions or side effects. For instance, people with autoimmune diseases or a condition called phenylketonuria are advised not to take spirulina. Likewise, women who are pregnant or breastfeeding should seek medical advice before adding the algae to their diet.</p><p>One of the biggest concerns with spirulina relates to the quality of the specific product you buy. When spirulina is cultivated in suboptimal conditions, there is a risk of it becoming contaminated with chemicals, toxins from bacteria, or heavy metals.(15) These can cause damaging side effects if ingested. As such, it’s crucial to choose a spirulina powder from a reputable company that you trust.</p><h3>Related reading</h3><ul><li><a href="https://erbology.co/what-moringa-good/"><strong>What is moringa good for?</strong></a></li><li><a href="https://erbology.co/hibiscus-health-benefits/"><strong>Hibiscus health benefits</strong></a></li></ul>

<h3>What is spirulina powder?</h3><p>With all these potential health benefits to be enjoyed, you might now be wondering how to add spirulina to your diet. If sourcing fresh algae and adding it to your meals sounds difficult or unappealing, don’t worry! There is a more convenient option: spirulina powder.</p><p>So, what is spirulina powder? We mentioned at the start of this article that spirulina naturally grows in tropical and subtropical lakes, rivers, and ponds. These days, with demand for the algae increasing, people also cultivate it in contained pools under more controlled conditions. Once harvested, the growers will strain, wash, and dry the spirulina before making it into powder. Companies may either package and sell this powder as it is, or compress it into tablet form.</p><p>You can add spirulina powder to various drinks and dishes as an easy and effective way to boost your wellbeing. Not to mention, it brings an intense burst of bright green colour to your glass or bowl!</p><h3>Introducing our spirulina powder</h3><p>As discussed above, quality is a critical factor when it comes to spirulina powder. That’s why here at Erbology we put it at the forefront of our product creation process. Our team combines 35 years’ expertise in growing spirulina with a decade of research at the Aristotle University of Thessaloniki. This enables us to determine the optimum conditions in which to cultivate the algae for our organic spirulina powder.</p><p>For example, we grow our spirulina in a small region in the Balkans. This is the only area in the whole of Europe with the environmental factors necessary for the algae to flourish.</p><p>On top of which, we are one of only three producers which cultivate spirulina in a protected way inside conservatories. What is spirulina grown inside protected from? Not only dust and insects, but also other kinds of algae that can grow alongside spirulina. This is important because so far scientists have only determined eight species of algae to be safe for human consumption. That’s out of more than 20,000 varieties!</p><p>In addition, unlike many other spirulina producers, we don’t use drying machines. Instead, we dry the algae naturally using a patented process. This ensures that the nutritional content of the spirulina is not destroyed by high temperatures. As such, you get a powder with the maximum potential health benefits.</p><p>Finally, we don’t use any pesticides or other chemical additives in the cultivation or production of our spirulina.</p><h3>What is spirulina powder like to eat?</h3><p>Spirulina powder can be something of an acquired taste! The simplest way to take it is to stir a spoonful into a glass of water and drink it. However, some people find the flavour and scent a little off-putting. Spirulina has salty seaweed notes, with bitter, grassy, and earthy undertones. You might sometimes see people describe it as ‘fishy’, but this usually means that the spirulina is of inferior quality.</p><p>Because of its unique taste, many people choose to mix spirulina powder into other dishes and drinks. Happily, there’s no shortage of recipes that you're able to use the powder in. So, having covered the questions of what is spirulina and how can it benefit you, let’s round off with how to take it.</p><h3>Ways to incorporate spirulina powder into your diet</h3><p>What is spirulina best enjoyed with? Well, one of the great things about the powder is how versatile it is. You can add spirulina to both food and drink, and it complements a wide variety of sweet and savoury ingredients. Here are some ideas to get you inspired.</p><p>First, spirulina works perfectly in smoothies. It brings a gorgeous green colour to your drink, and balances out the sweetness of fruits like mango and pineapple. Likewise, spirulina is a fabulous choice for brightening up yoghurt or a breakfast bowl. For a quicker option, you can also stir a teaspoon of powder into a cup of juice.</p><p>If you enjoy baking, spirulina makes a fantastic addition to snacks like <a href="https://erbology.co/recipes/aronia-bliss-balls-recipe/">energy balls</a>. Just pop a spoonful into your base of nuts, seeds, and dried fruit as you make them. You could even mix some into batter to create vibrant green spirulina pancakes!</p><p>As well as sweet dishes, spirulina can work brilliantly in savoury meals. For instance, try using it in a homemade salad dressing, or sprinkling some on top of rice dishes. We recommend having some fun and experimenting in the kitchen to find which recipes you enjoy spirulina in the most!</p><p>So, what is spirulina? Perhaps your new favourite ingredient!</p><h3>Related reading</h3><ul><li><a href="https://erbology.co/adaptogens/"><strong>What are adaptogens and their health benefits?</strong></a></li><li><a href="https://erbology.co/matcha-caffeine/"><strong>Does matcha have caffeine?</strong></a></li></ul>

What is spirulina?Spirulina is a type of blue-green algae, which grows in nutrient-rich, alkaline fr ...

“From keeping astronauts healthy to boosting our wellbeing here on Earth, spirulina has a wealth of benefits to offer.”

What is Spirulina? - Spirulina Uses, Benefits, Side Effects - Erbology Editorial

With its bright colour, distinctive flavour, and wealth of potential health benefits, spirulina is taking the world by storm. So, what is spirulina? How can it boost your wellbeing? And what’s the best way to add it to your diet? In this article, we cover everything you need to know about this exciting ingredient.

What is spirulina?

<h3>A recap on medicinal mushrooms</h3>

<p>For those who are new to them, it might be useful to first give a quick overview of medicinal mushrooms. Then we can get into the finer details of how a mushroom extract differs from a whole mushroom powder.</p>

<p>In essence, <a href="https://erbology.co/medicinal-mushrooms-guide/">medicinal mushrooms</a> are specific species of fungi that offer potent wellness-boosting properties when consumed. These go beyond the normal vitamins, minerals and similar nutrients contained in standard mushrooms you find at the supermarket.</p>

<p>People have been using medicinal mushrooms to enhance their health for thousands of years. For example, they are a key component of Traditional Chinese Medicine. And what&rsquo;s exciting is that modern scientific research is finding evidence to back up ancient wisdom regarding their benefits.</p>

<p>Each kind of functional fungi has its own unique advantages to offer, as we&rsquo;ll discuss below. However, they do have certain factors in common. For example, all medicinal mushrooms are rich in <a href="https://erbology.co/beta-glucans/">beta-glucans</a>. These are special polysaccharides (a type of fibre) which can help to support the body&rsquo;s immune system.(1) Both mushroom extracts and whole mushroom powders contain beta-glucans, however the concentrations differ. More on that below!</p>

<p>Likewise, all medicinal mushrooms are classed as <a href="https://erbology.co/adaptogens/">adaptogens</a>. That means they help us cope with physical and mental stress more effectively and bring our bodies back into balance. Again, this is a benefit you can enjoy regardless of whether you choose a mushroom extract or whole mushroom powder.</p>

<p><img alt="mushroom risotto ingredients" height="683" src="https://erbology.co/wp-content/uploads/2023/03/5D30568-1024x683.jpg" width="1024" /></p>

<h3>The benefits of different medicinal mushrooms</h3>

<p>Before picking between a mushroom extract and whole mushroom powder, you need to decide which fungi is right for you. Although there is a lot of crossover in their benefits, each has its own individual strengths. So the best choice for you will depend on the specific advantages you&rsquo;re hoping to gain.</p>

<p>We have detailed articles about all the different medicinal mushrooms we offer, but here&rsquo;s a very short recap:</p>

<ul>
	<li>Agaricus blazei &ndash; fights free radicals and supports cardiovascular health</li>
	<li>Lion&rsquo;s mane &ndash; balances mood, improves focus, and enhances cognitive health</li>
	<li>Chaga &ndash; a potent antioxidant that protects against oxidative damage and supports skin health</li>
	<li>Reishi &ndash; stimulates the body&rsquo;s natural immune defences, helps you relax, and improves sleep quality</li>
	<li>Cordyceps &ndash; supports energy and post-exercise recovery, reduces fatigue, and improves athletic performance</li>
	<li>Turkey Tail &ndash; nourishes the good bacteria in your gut and supports the digestive system</li>
	<li>Shiitake &ndash; strengthens immunity, supports energy, and enhances cardiovascular health</li>
</ul>

<p>Once you know which mushroom (or mushrooms) you&rsquo;re interested in, you can start thinking about how to take them. While it&rsquo;s possible to eat some medicinal fungi fresh, they&rsquo;re often hard to get hold of and not particularly tasty! As such, most people prefer to consume medicinal mushrooms in powder form.</p>

<p>So, the next step is to consider whether you want a mushroom extract or a whole mushroom powder. Time to go into the details of how they differ.</p>

<p><img alt="" height="683" src="https://erbology.co/wp-content/uploads/2023/02/5D30039-1024x683.jpg" width="1024" /></p>

<h3>What&rsquo;s the difference between whole mushrooms and mushroom extracts?</h3>

<p>Whole mushrooms and mushroom extracts are both made from a medicinal fungus and come in powder form. The difference is in how they&rsquo;re prepared, which affects the type and concentration of beneficial compounds they contain. Let&rsquo;s look at each variety in turn.</p>

<h3>What is whole mushroom powder?</h3>

<p>As the name suggests, we create this kind of product using the entirety of the mushroom. That means the whole fruiting body and the mycelium (thin fungal strands that function like the roots of a plant). To make it, you first dry the mushrooms after harvesting them and then grind them into a fine powder.</p>

<p>Consuming medicinal mushrooms in this way means that you ingest them as a whole food. As well as beta-glucans and similar beneficial compounds, whole mushroom powders contain fibre and other nutrients like vitamins and minerals. Consequently, they have a broader nutritional profile than a mushroom extract does.</p>

<p>Incidentally, there is a misconception that mushroom products made solely from the fruiting bodies are of higher quality. However, this is not the case. What&rsquo;s more important is the quality of the substrates the fungi grow on, and the method used to harvest them.</p>

<p>In addition, each type of medicinal mushroom is unique. For example, in reishi mushrooms, the beta-glucans are mainly found in the fruiting body&rsquo;s cell walls. Conversely, in cordyceps sinensis, they&rsquo;re mostly concentrated in the mycelium. Therefore, the crucial piece of information to look at is the amount of key nutrients in a particular mushroom product.</p>

<h3>What is mushroom extract?</h3>

<p>Making a mushroom extract requires some extra steps. It involves taking the ground mushroom and then separating out certain beneficial compounds to create a more concentrated product. In our case, we use a dual extraction process to ensure we get the widest range of these compounds. This means we steep the mushroom in both water and alcohol to obtain its valuable beta-glucans and secondary metabolites.</p>

<p>Afterwards, the water extract contains water-soluble compounds like polysaccharides, while the alcohol extract contains alcohol-soluble compounds like terpenoids. We then combine the two to create an extra-potent powder. However, other nutrients &ndash; such as vitamins and minerals &ndash; are reduced or lost during the extraction process.</p>

<p><img alt="immunity mushroom blend" height="683" src="https://erbology.co/wp-content/uploads/2020/12/R5D34575-1024x683.jpg" width="1024" /></p>

<h3>Which is better, mushroom extract or whole mushroom powder?</h3>

<p>Having outlined the difference between mushroom extract and whole mushroom powder, the next logical question is which is better. In truth, the answer is neither. Each has its own advantages and disadvantages, and both offer benefits to our health. So, a more appropriate question to ask is which is better for you and your needs and preferences.</p>

<p>Starting with whole mushroom powders, these have a broader spectrum of nutrients compared to a mushroom extract powder. This includes prebiotic fibre that encourages the growth of good bacteria in your gut.</p>

<p>They also contain higher levels of B vitamins, vitamin C, and minerals such as calcium, magnesium, and potassium. That&rsquo;s because these may be reduced during the extraction process. All of which makes whole mushroom powder a more balanced source of nutrients than a mushroom extract.</p>

<p>Conversely, a mushroom extract is more concentrated in beta-glucans and secondary metabolites than a whole mushroom powder. This is because the extraction process specifically separates these from the mushroom.</p>

<p>As such, if you take a mushroom extract, you get a higher dose of these valuable bioactive compounds per serving. For example, a cordyceps mushroom extract will contain more cordycepin than a <a href="https://erbology.co/shop/organic-cordyceps-mushroom-powder/">cordyceps whole mushroom powder</a> does. Therefore, you might prefer a mushroom extract if you&rsquo;re interested in obtaining the maximum amount of beta-glucans and secondary metabolites.</p>

<p>Having said that, quality plays a role here. When comparing different brands, you may find certain whole mushroom powders contain more beta-glucans and secondary metabolites than some dual extracts. That&rsquo;s because the mushroom material they use is of a much higher quality.</p>

<p>Incidentally, some people think the beta-glucans in mushrooms are only bioavailable in dual mushroom extracts. However, recent research indicates that this is not the case. Our digestive system can extract nutrients from both whole mushroom powder and mushroom extract. Moreover, you can improve the digestibility of whole mushroom products by steeping them in hot water. This weakens the cell walls and makes the nutrients in the fungi more accessible for absorption.</p>

<h3>Related reading</h3>

<ul>
	<li><strong>The Erbology guide to medicinal mushrooms</strong></li>
	<li><strong><a href="https://erbology.co/cordyceps-sinensis-vs-militaris/">Cordyceps sinensis vs militaris: which one should you go for?</a></strong></li>
</ul>

<h3>Choosing high quality medicinal mushrooms</h3>

<p>Regardless of whether you choose a mushroom extract or whole mushroom powder, it&rsquo;s vital to pick a top quality product. That&rsquo;s because the quality of both the mushroom source and the preparation methods can affect the potency and bioavailability of the beneficial compounds.</p>

<p>That&rsquo;s why we work with expert mycologists to produce our medicinal mushroom products. They combine over 20 years&rsquo; experience with the latest scientific findings to cultivate fungi with the highest nutritional value.</p>

<p>We grow our mushrooms in Europe, under meticulously controlled conditions, on a specially designed natural and organic substrate. The only exception to this is our <a href="https://erbology.co/shop/wild-chaga-mushroom-powder/">wild chaga</a>, which our growers carefully harvest in the forests of Finland. We then dry the mushrooms at 60&deg;C to prevent any microbial contamination.</p>

<p>To confirm that our medicinal mushrooms are rich in beta-glucans and other key compounds, we have them checked by an independent and accredited quality tester. As a result, we can say with confidence that our whole mushrooms are higher in beta-glucans and secondary metabolites than many others on the market. Likewise, our mushroom extracts are among the most concentrated available.</p>

<p>It&rsquo;s worth noting that the extraction ratio on a mushroom extract is not an indication of its quality. All it tells you is how much mushroom material was used in relation to the amount of liquid or solvent. It doesn&#39;t reveal the quality of the fungi or the substrate the growers cultivated it on. Instead, you need to look out for the amount of beta-glucans and secondary metabolites a product contains.</p>

<p>Similarly, it&rsquo;s wise to choose organic mushroom extracts and whole mushroom powders. That way, you know that no pesticides or other chemicals were used in their cultivation.</p>

<p><a href="https://erbology.co/shop/organic-cordyceps-mushroom-powder/"><img alt="organic cordyceps mushroom" height="683" src="https://erbology.co/wp-content/uploads/2020/12/R5D34402-1024x683.jpg" width="1024" /></a></p>

<h3>How to take medicinal mushrooms</h3>

<p>Having chosen your mushroom extract or whole mushroom powder, it&rsquo;s time to consider how to incorporate it into your diet. Happily, there are several convenient options open to you.</p>

<p>The traditional method is to make <a href="https://erbology.co/mushroom-tea/">mushroom tea</a>. You can do this by simply stirring the powder into hot water and letting it steep for a few minutes. However, some medicinal mushrooms have quite a bitter taste. As such, you may want to add some natural flavourings such as lemon or ginger to your mug.</p>

<p>Other popular options are to stir your mushroom extract or whole mushroom powder into coffee or make <a href="https://erbology.co/recipes/mushroom-hot-chocolate/">mushroom hot chocolate</a>. It might sound unusual, but both coffee and cocoa complement the astringency of medicinal fungi beautifully.</p>

<p>As a side note, a mushroom extract will dissolve better in drinks than a whole mushroom powder does. This is because it only contains a tiny amount of fibre. However, you&rsquo;re able to get around this by putting your whole mushroom powder into a teabag before adding it to hot water.</p>

<p>Of course, you&rsquo;re by no means restricted to only using medicinal fungi in drinks &ndash; you can also cook with them. Their bitter, earthy flavour tends to work best in savoury dishes. Soups, stews, and risottos are particularly good choices, because hot liquid helps to draw out the nutrients from the powder. We encourage you to experiment and see which recipes you most enjoy your mushroom extract or whole mushroom in!</p>

<p><img alt="Mushroom hot chocolate" height="683" src="https://erbology.co/wp-content/uploads/2021/01/R5D34604-1024x683.jpg" width="1024" /></p>

<h3>Using medicinal mushrooms safely</h3>

<p>Because medicinal mushrooms are quite potent, it&rsquo;s important to understand how to take them safely. This applies whether you&rsquo;re using a mushroom extract or a whole mushroom powder.</p>

<p>Experts generally consider medicinal mushrooms safe for human consumption, however there are some people who should avoid using them. That includes women who are pregnant or breastfeeding, and children. This is because there is currently insufficient research into the potential risks for these groups.</p>

<p>Likewise, those who are on medication or have existing health conditions should speak to a doctor before taking medicinal mushrooms. This will help to make sure you don&rsquo;t experience any unwanted side effects or interactions.</p>

<p>It&rsquo;s also important to follow the usage guidelines on the mushroom extract or whole mushroom powder you buy. These will tell you how much to have per day, which can vary depending on potency. For example, we recommend taking a smaller dose of a mushroom extract compared to a whole mushroom powder. This is because mushroom extracts are more concentrated.</p>

<p>In line with this, it&rsquo;s possible to take more than one type of medicinal mushroom at once. However, you should reduce the amount you consume of each, so you don&rsquo;t exceed the recommended daily dose.</p>

<p>No matter which type of medicinal mushroom you take, it&rsquo;s a good idea to give your body a break periodically. As a rough guide, we suggest a break of 1-8 weeks after 6-8 weeks of use. This allows your system to rest and rebalance, prevents overstimulation, and helps you avoid developing a tolerance.</p>

<p>And finally, if you have an allergy to mushrooms, it&rsquo;s probably best to steer clear of medicinal ones!</p>

<p><a href="https://erbology.co/shop/organic-reishi-mushroom-powder/"><img alt="organic reishi mushroom powder" height="683" src="https://erbology.co/wp-content/uploads/2023/03/5D30673-1024x683.jpg" width="1024" /></a></p>

<h3>Should I choose a mushroom extract or a whole mushroom powder?</h3>

<p>At the end of the day, this is a question that only you can answer. Both a mushroom extract and a whole mushroom powder can be beneficial for your wellbeing &ndash; just in slightly different ways. They each have their advantages, and the best option for you will depend on your needs and preferences.</p>

<p>To sum up, a mushroom extract is more concentrated, while a whole mushroom powder has a broader spectrum of nutrients. If you&rsquo;re looking for a high dose of beta-glucans and specific secondary metabolites, you might prefer a mushroom extract. If you&rsquo;d rather a more balanced and varied source of nutrients, whole mushroom powders may be the way to go. Alternatively, you could mix and match by taking a mushroom extract and a whole mushroom powder on different days.</p>

<p>If you&rsquo;re new to medicinal mushrooms and looking to support your overall wellbeing, we recommend starting with whole mushroom powders. That&rsquo;s because they are already potent and a fantastic way to incorporate these fabulous fungi into your diet. You can then transition to a mushroom extract if necessary. However, if, for instance, you&rsquo;re a professional athlete looking to boost stamina and performance, then a cordyceps extract might be the best choice.</p>

<p>There&rsquo;s no right or wrong option here, and whichever you choose, you&rsquo;ll be giving your wellbeing a fantastic boost!</p>

<h3>Related reading</h3>

<ul>
	<li><strong><a href="https://erbology.co/medicinal-mushrooms/">Medicinal mushrooms: Q&amp;amp;A￼</a></strong></li>
	<li><strong><a href="https://erbology.co/benefits-of-reishi-mushroom/">Benefits of reishi mushroom</a></strong></li>
</ul>

A recap on medicinal mushrooms

For those who are new to them, it might be useful to first give a ...

"Mushroom extracts have a greater concentration of beta-glucans and secondary metabolites, while whole mushroom powders have a broader spectrum of nutrients."

Mushroom Extract vs Whole Mushroom - Erbology Editorial

Are you interested in trying medicinal mushrooms, but unsure about whether to choose a mushroom extract or whole mushroom powder? This article is here to help. It discusses the key differences between the two types of product, as well as the pros and cons of each. Hopefully this will enable you to decide which is the most appropriate for your needs. So, let’s explore the world of these fabulous fungi!

Whole mushrooms vs mushroom extracts

<h3>What are medicinal mushrooms?</h3><p>Let’s begin with the basics. <a href="https://erbology.co/medicinal-mushrooms-guide/">Medicinal mushrooms</a> are specific species of fungi that people believe offer potent health benefits to those who consume them. You might also hear users refer to them as functional mushrooms or adaptogenic mushrooms. Practitioners of traditional medicine systems such as Ayurveda and Traditional Chinese Medicine (TCM) have been using medicinal mushrooms for centuries. And today, modern scientific research is backing up the claims that these fungi possess valuable therapeutic properties.</p><h3>What are the benefits of medicinal mushrooms?</h3><p>Each kind of medicinal mushroom provides us with its own unique advantages, which we’ll look at below. However, there are also certain benefits that every functional fungus has in common.</p><p>For example, all varieties of medicinal mushrooms are rich in <a href="https://erbology.co/beta-glucans/">beta-glucans</a>. These are special polysaccharides – a type of soluble fibre – found in the cell walls of fungi (and other plants). Research suggests beta-glucans can offer us a wealth of benefits, including supporting our immune system, gut health, and cardiovascular health.(1)</p><p>Similarly, the reason medicinal mushrooms are also called adaptogenic mushrooms is because they act as <a href="https://erbology.co/adaptogens/">adaptogens</a>. These reduce the negative impacts of stress on the body, helping us cope with physical and mental stressors more effectively.(2)</p><p><img src="https://erbology.co/wp-content/uploads/2023/03/turkey-tail_editorial-1024x683.jpg" alt="turkey tail mushroom"></p><h3>Which type of medicinal mushroom should I take?</h3><p>In addition to the above-mentioned communal benefits, all medicinal mushrooms have their own individual strengths. As such, it’s these you should consider when deciding which variety is the most appropriate for you to take.</p><p>We recommend checking out our editorial section for an in-depth look at what each type of fungi can help with. However, here’s a very quick overview:</p><ul><li>Agaricus blazei – supports cardiovascular health and protects against oxidative damage</li><li>Cordyceps – improves athletic performance, boosts energy, reduces fatigue, and supports post-exercise recovery</li><li>Lion’s mane – increases focus, balances mood, and enhances cognitive health</li><li>Reishi – stimulates your natural immune defences, helps you relax, and improves the quality of your sleep</li><li>Shiitake – boosts energy, strengthens immunity, and supports cardiovascular health</li><li>Turkey tail – bolsters the digestive system and nourishes the good bacteria in your gut</li><li>Chaga – a potent antioxidant that fights free radicals and supports skin health</li></ul><p>You can also use a medicinal mushroom chart to work out which type of functional fungi best suits your needs. For instance, if you’re an athlete looking to improve your VO2 max, cordyceps is a great choice. Alternatively, lion’s mane might be better if you want to use medicinal mushrooms for anxiety.</p><h3>How do you take medicinal mushrooms?</h3><p>To enjoy these medicinal mushroom benefits, first you need to know how to use them! It’s often tricky to source fresh medicinal mushrooms, and even when you can, they tend to be tough and bitter. That’s why most people prefer to take medicinal mushrooms in powder form. We’ll talk more about the different varieties of products that are on the market below.</p><p>Whichever you opt for, they’re easy to incorporate into your diet. The traditional option is to make <a href="https://erbology.co/mushroom-tea/">mushroom tea</a>, or you can stir half a teaspoon of powder into your morning coffee. Alternatively, whip up an indulgent and wellness-boosting <a href="https://erbology.co/recipes/mushroom-hot-chocolate/">mushroom hot chocolate</a>. You’re even able to add medicinal mushrooms to dishes such as soups, stews, and risottos. These are effective methods because steeping medicinal mushrooms in hot water enhances their digestibility, making their nutrients more accessible.</p><p><img src="https://erbology.co/wp-content/uploads/2021/08/5D30475-1024x683.jpg" alt="Chaga tea"></p><h3>How are mushroom powders made?</h3><p>The method used to prepare mushroom powders differs slightly according to the type of both fungi and product. However, they tend to follow the same general process.</p><p>First, the medicinal mushrooms are harvested when they reach the desired level of maturity. The optimal harvesting time varies depending on the growth cycle of the fungus. Next, the team will carefully clean the mushrooms to get rid of any dirt, debris, or other impurities. Following that, you dry the fungi to remove all the moisture. This helps to preserve the mushrooms and prevent any spoilage.</p><p>Once the medicinal mushrooms are completely dry, it’s time to grind them into a fine powder. This breaks the fungi down into small particles, which makes the nutrients more available for digestion when consumed.</p><p>For whole mushroom powder, all that’s left is to package it into airtight containers, so it retains its freshness and quality. To create a mushroom extract, mycologists use hot water and/or solvents to draw out certain nutrients. This results in a more concentrated product, as we’ll discuss below.</p><p><a href="https://erbology.co/shop/wild-chaga-mushroom-powder/"><img src="https://erbology.co/wp-content/uploads/2023/02/5D30185-1024x683.jpg" alt="chaga mushroom benefits"></a></p><h3>Are medicinal mushroom products made solely from the fruiting body better?</h3><p>Medicinal mushrooms are generally made up of a fruiting body and mycelium. The fruiting body is the part that we normally see growing above ground (for example, the cap). Meanwhile, the mycelium consists of thin fungal strands that function like the roots of a plant.</p><p>Some people think that mushroom preparations created from only the fruiting body are of higher quality than those that also use the mycelium. However, this is simply not the case. Both parts of the fungus have their own potential health benefits, which researchers are currently exploring.</p><p>Likewise, each species of medicinal mushroom is different. For instance, in reishi mushrooms, the beta-glucans are mainly located in the cell walls of the fruiting body. In lion’s mane, you find them in both the fruiting body and the mycelium. In cordyceps sinensis that's harvested in controlled conditions, however, they are concentrated in the mycelium.</p><p>Ultimately, the parts of medicinal mushrooms that are used in a product do not necessarily reveal how good it is. The quality of the mushrooms, substrates, and cultivation methods have a greater influence on the amount of bioactive compounds it contains.</p><h3>What is the difference between mushroom extracts and whole mushroom powders?</h3><p>The main difference between these two types of medicinal mushroom product is how they are prepared. As we mentioned above, mushroom extracts go through an additional process to separate out specific compounds.</p><p>This means that whole mushroom powders have a broader nutritional profile than mushroom extracts. In addition to compounds such as beta-glucans, they contain prebiotic fibre plus key vitamins and minerals. As such, they’re a more balanced source of nutrients.</p><p>Mushroom extracts, on the other hand, have a higher concentration of beta-glucans and secondary metabolites. For example, a cordyceps mushroom extract will contain more cordycepin than a <a href="https://erbology.co/shop/organic-cordyceps-mushroom-powder/">cordyceps whole mushroom powder</a>. So while certain nutrients are lost during the extraction process, like vitamins and minerals, others become more highly concentrated.</p><p>Having said that, quality also plays a part here. When comparing different products, you may find that certain whole mushroom powders contain more beta-glucans and secondary metabolites than some dual extracts. That’s because the mushroom material they use is of a much higher quality.</p><h3>What is the difference between single extracts and dual extracts?</h3><p>There are two principal ways in which you can draw out compounds from medicinal mushrooms: hot water and alcohol. As the name implies, single extracts use only one method of extraction, whereas dual extracts use both.</p><p>Each type of single extraction process draws out different compounds. Specifically, a water extract will contain water-soluble compounds like polysaccharides, while an alcohol extract will contain alcohol-soluble compounds like terpenoids.</p><p>A dual extraction process steeps powdered medicinal mushrooms in first one medium then the other. You then combine the two extracts, resulting in a wider range of concentrated compounds than a single extract.</p><h3>Related reading</h3><ul><li><a href="https://erbology.co/medicinal-mushrooms-guide/"><strong>The Erbology guide to medicinal mushrooms</strong></a></li><li><a href="https://erbology.co/beta-glucans/"><strong>What are beta-glucans?</strong></a></li></ul>

<h3>Are dual extracts better than single extracts and whole mushroom powders?</h3><p>If you’re thinking about taking medicinal mushrooms, it’s natural to want to know which type of product is the best. However, it’s not really the case that one processing method is ‘better’ than the others. They all have their advantages and disadvantages, so it’s more appropriate to ask which matches your personal needs.</p><p>For example, if you want a high dose of beta-glucans and specific secondary metabolites, a dual extract might be preferable. Alternatively, if you’d rather have a more balanced and varied source of nutrients, whole mushroom powders may be more suitable. If you’re new to medicinal mushrooms, we recommend starting with one of our whole mushroom powders. Thanks to the high quality cultivation methods we use, they are generally stronger than most extracts on the market in terms of the amount of beta-glucans and secondary metabolites they contain.</p><p>Research is still ongoing into the efficacy and benefits of dual extracts compared to single extracts and whole mushroom preparations. As such, we can’t say that one is better than the others. Instead, focus on choosing a product made from top quality medicinal mushrooms cultivated on a high grade substate. We’ll talk more about how to tell if a medicinal mushroom preparation is of good quality below.</p><p>Incidentally, it’s worth noting that the extraction ratio on dual and single extracts is not a sign of quality. It only tells you how much mushroom material the producer used in relation to the amount of water or alcohol. Instead, look for the amount of beta-glucans and secondary metabolites the end product contains. This is a better indication as to the quality of medicinal mushrooms and their substrate.</p><h3>Are beta-glucans more bioavailable in dual extracts?</h3><p>Bioavailability refers to how easy it is for the body to absorb and utilise certain compounds. All kinds of factors influence the bioavailability of the beta-glucans in medicinal mushrooms. These include the species of fungi, individual variations in digestion and metabolism, and the cooking or processing methods you use.</p><p>Beta-glucans are normally located in the wall of the fungal cells, which are primarily composed of a complex carbohydrate called chitin. Although chitin is only partially digestible for humans, this doesn’t interfere with our ability to digest and absorb beta-glucans.</p><p>It’s true that the dual extraction method can enhance the release and solubility of beta-glucans, making it easier for your body to absorb them. However, so does grinding medicinal mushrooms into powder, cooking them, and steeping them in hot water. This is because all these methods help to break down the cell walls and release the beta-glucans inside. These can then be fermented by gut bacteria in the large intestine, producing beneficial metabolites and supporting our wellbeing.</p><p>Ultimately, our digestive systems can obtain beta-glucans and secondary metabolites from single extract, dual extract, and whole mushroom products. The most important factor is the quality of the product, and the amount of key nutrients it contains.</p><p><img src="https://erbology.co/wp-content/uploads/2023/03/5D30716-1024x683.jpg" alt="hungarian mushroom soup ingredients"></p><h3>Does chitin have any health benefits?</h3><p>Studies indicate that including chitin-rich foods – like medicinal mushrooms – in our diet may have indirect benefits for our gut health. Although we can only partially break down chitin, it serves as a food source for good bacteria in the gut. This helps to promote their growth and activity, which enhances the wellbeing of our gut microbiome.</p><p>Research shows that having a diverse and balanced gut microbiota can benefit our health in all sorts of ways. This includes boosting your immune system, supporting the digestive system, and enhancing the health of your heart and brain.</p><p>It’s important to note that the extent to which we can break down chitin varies from person to person. Likewise, further study is required to fully understand the relationship between chitin and our gut microbiota.</p><h3>Is it true that mycelium on grain (MOG) has a lower nutritional value?</h3><p>This question relates to how to grow medicinal mushrooms. It is generally the case that mycelium on grain products have lower nutritional value than those made with mature mushrooms. There are a few reasons for this.</p><p>First, mycelium grown on grain does not undergo the same development and maturation process. Specifically, it does not grow a fruiting body. As such, it has a different nutrient composition to mature medicinal mushrooms and might not contain the same proteins, polysaccharides, and secondary metabolites they do.</p><p>In addition, when you cultivate mycelium on grain, it primarily uses the available nutrients in the substrate for its growth. This can deplete the substrate, resulting in a lower nutritional content in the end product.</p><p>Moreover, it is tricky to separate the mycelium from the grain when making the final product. That means the powder often contains a higher proportion of the substrate compared to the actual mycelium. This dilutes the concentration of bioactive compounds and other nutrients.</p><p>None of this means that mycelium on grain products have no nutritional value at all. They can still contain valuable polysaccharides and some secondary metabolites, especially if the processing methods are of high quality. However, the amount will probably be lower than in products made with mature mushrooms.</p><h3>How can I tell if a medicinal mushroom product is high quality?</h3><p>Unfortunately, it’s not always easy to judge the quality of medicinal mushrooms. This is particularly true when companies use meaningless marketing terms like ‘purest mushroom extract’ or 'dual extract from fruiting bodies'. However, there are a few key points to bear in mind when choosing your product.</p><p>Firstly, look for a company which is growing medicinal mushrooms on high quality, natural and organic substrates. Similarly, try to pick a product that is free from any fillers, additives, or other unnecessary ingredients.</p><p>Ideally, you want medicinal mushrooms that were cultivated using a process that ensures they contain the maximum level of bioactive compounds. That includes beta-glucans, triterpenoids, and other secondary metabolites. And the best way to find them is to choose a company that tests and discloses the levels of these compounds in their products.</p><p>We have all our medicinal mushrooms tested by an independent and accredited quality checker. As such, we can say with confidence that they are rich in beta-glucans and other key nutrients. For example, our whole <a href="https://erbology.co/shop/organic-lions-mane-mushroom-powder/">lion’s mane powder</a> contains over 32% beta-glucans and 1.5mg of erinacine A, while our whole cordyceps powder contains 48% beta-glucans and 5.5mg of cordycepin per 1g.</p><h3>Why do you recommend taking medicinal mushrooms in cycles?</h3><p>There is currently no clear consensus on whether it’s necessary to have periodic breaks when consuming medicinal mushrooms. However, as you’ll have seen on our product pages, we do recommend taking them in cycles. For instance, you might want to take a 1–8-week break after 6–8 weeks of using medicinal mushrooms.</p><p>The main reason for this is medicinal mushrooms are immunomodulatory, meaning they can affect the functioning of the immune system. Specifically, evidence indicates that they are able to stimulate certain immune cells. Taking a break helps you to avoid developing a tolerance to them or over-stimulating your immune system.</p><p><a href="https://erbology.co/shop/organic-immunity-mushroom-powder/"><img src="https://erbology.co/wp-content/uploads/2023/03/5D30791-1024x683.jpg" alt="organic functional mushrooms"></a></p><h3>Can I take more than one type of medicinal mushroom at the same time?</h3><p>Yes, it’s absolutely fine to use more than one variety of functional fungi at once. However, you should reduce the amount you take of each, to ensure you don’t exceed the daily recommended dose overall. For example, instead of taking half a teaspoon of <a href="https://erbology.co/shop/organic-turkey-tail-mushroom-powder/">turkey tail powder</a> twice a day, you could take half a teaspoon of turkey tail and half a teaspoon of reishi once a day.</p><h3>Related reading</h3><ul><li><a href="https://erbology.co/adaptogens/"><strong>What are adaptogens and their health benefits?</strong></a></li><li><a href="https://erbology.co/health-benefits-lions-mane-mushroom/"><strong>Health benefits of lion’s mane mushroom</strong></a></li></ul>

What are medicinal mushrooms?Let’s begin with the basics. Medicinal mushrooms are specific species o ...

"Grinding medicinal mushrooms and steeping them in hot water enhances their digestibility, making their nutrients more accessible."

Medicinal Mushrooms Facts vs Myths - Erbology Editorial

The world of medicinal mushrooms can be a confusing one to navigate, so this article is here to guide you! We’ve provided answers to some of the most common questions we get asked about these fabulous fungi. That includes how they could benefit you, the differences between various types of mushroom products, and how to take them.

Medicinal mushrooms: Q&A

<h3>A recap on medicinal mushrooms</h3>

<p>For those who are new to them, it might be useful to first give a quick overview of medicinal mushrooms. Then we can get into the finer details of how a mushroom extract differs from a whole mushroom powder.</p>

<p>In essence, <a href="https://erbology.co/medicinal-mushrooms-guide/">medicinal mushrooms</a> are specific species of fungi that offer potent wellness-boosting properties when consumed. These go beyond the normal vitamins, minerals and similar nutrients contained in standard mushrooms you find at the supermarket.</p>

<p>People have been using medicinal mushrooms to enhance their health for thousands of years. For example, they are a key component of Traditional Chinese Medicine. And what&rsquo;s exciting is that modern scientific research is finding evidence to back up ancient wisdom regarding their benefits.</p>

<p>Each kind of functional fungi has its own unique advantages to offer, as we&rsquo;ll discuss below. However, they do have certain factors in common. For example, all medicinal mushrooms are rich in <a href="https://erbology.co/beta-glucans/">beta-glucans</a>. These are special polysaccharides (a type of fibre) which can help to support the body&rsquo;s immune system.(1) Both mushroom extracts and whole mushroom powders contain beta-glucans, however the concentrations differ. More on that below!</p>

<p>Likewise, all medicinal mushrooms are classed as <a href="https://erbology.co/adaptogens/">adaptogens</a>. That means they help us cope with physical and mental stress more effectively and bring our bodies back into balance. Again, this is a benefit you can enjoy regardless of whether you choose a mushroom extract or whole mushroom powder.</p>

<p><img alt="mushroom risotto ingredients" height="683" src="https://erbology.co/wp-content/uploads/2023/03/5D30568-1024x683.jpg" width="1024" /></p>

<h3>The benefits of different medicinal mushrooms</h3>

<p>Before picking between a mushroom extract and whole mushroom powder, you need to decide which fungi is right for you. Although there is a lot of crossover in their benefits, each has its own individual strengths. So the best choice for you will depend on the specific advantages you&rsquo;re hoping to gain.</p>

<p>We have detailed articles about all the different medicinal mushrooms we offer, but here&rsquo;s a very short recap:</p>

<ul>
	<li>Agaricus Blazei &ndash; fights free radicals and supports cardiovascular health</li>
	<li>Lion&rsquo;s Mane &ndash; balances mood, improves focus, and enhances cognitive health</li>
	<li>Wild Chaga &ndash; a potent antioxidant that protects against oxidative damage</li>
	<li>Reishi &ndash; stimulates the body&rsquo;s natural immune defences, helps you relax, and improves sleep quality</li>
	<li>Cordyceps &ndash; supports energy and post-exercise recovery, reduces fatigue, and improves athletic performance</li>
	<li>Turkey Tail &ndash; nourishes the good bacteria in your gut and supports the digestive system</li>
	<li>Shiitake &ndash; strengthens immunity, supports energy, and enhances cardiovascular health</li>
</ul>

<p>Once you know which mushroom (or mushrooms) you&rsquo;re interested in, you can start thinking about how to take them. While it&rsquo;s possible to eat some medicinal fungi fresh, they&rsquo;re often hard to get hold of and not particularly tasty! As such, most people prefer to consume medicinal mushrooms in powder form.</p>

<p>So, the next step is to consider whether you want a mushroom extract or a whole mushroom powder. Time to go into the details of how they differ.</p>

<p><img alt="" height="683" src="https://erbology.co/wp-content/uploads/2023/02/5D30039-1024x683.jpg" width="1024" /></p>

<h3>What&rsquo;s the difference between whole mushrooms and mushroom extracts?</h3>

<p>Whole mushrooms and mushroom extracts are both made from a medicinal fungus and come in powder form. The difference is in how they&rsquo;re prepared, which affects the type and concentration of beneficial compounds they contain. Let&rsquo;s look at each variety in turn.</p>

<h3>What is whole mushroom powder?</h3>

<p>As the name suggests, we create this kind of product using the entirety of the mushroom. That means the whole fruiting body and the mycelium (thin fungal strands that function like the roots of a plant). To make it, you first dry the mushrooms after harvesting them and then grind them into a fine powder.</p>

<p>Consuming medicinal mushrooms in this way means that you ingest them as a whole food. As well as beta-glucans and similar beneficial compounds, whole mushroom powders contain fibre and other nutrients like vitamins and minerals. Consequently, they have a broader nutritional profile than a mushroom extract does.</p>

<p>Incidentally, there is a misconception that mushroom products made solely from the fruiting bodies are of higher quality. However, this is not the case. What&rsquo;s more important is the quality of the substrates the fungi grow on, and the method used to harvest them.</p>

<p>In addition, each type of medicinal mushroom is unique. For example, in reishi mushrooms, the beta-glucans are mainly found in the fruiting body&rsquo;s cell walls. Conversely, in cordyceps sinensis, they&rsquo;re mostly concentrated in the mycelium. Therefore, the crucial piece of information to look at is the amount of key nutrients in a particular mushroom product.</p>

<h3>What is mushroom extract?</h3>

<p>Making a mushroom extract requires some extra steps. It involves taking the ground mushroom and then separating out certain beneficial compounds to create a more concentrated product. In our case, we use a dual extraction process to ensure we get the widest range of these compounds. This means we steep the mushroom in both water and alcohol to obtain its valuable beta-glucans and secondary metabolites.</p>

<p>Afterwards, the water extract contains water-soluble compounds like polysaccharides, while the alcohol extract contains alcohol-soluble compounds like terpenoids. We then combine the two to create an extra-potent powder. However, other nutrients &ndash; such as vitamins and minerals &ndash; are lost during the extraction process.</p>

<p><img alt="immunity mushroom blend" height="683" src="https://erbology.co/wp-content/uploads/2020/12/R5D34575-1024x683.jpg" width="1024" /></p>

<h3>Which is better, mushroom extract or whole mushroom powder?</h3>

<p>Having outlined the difference between mushroom extract and whole mushroom powder, the next logical question is which is better. In truth, the answer is neither. Each has its own advantages and disadvantages, and both offer benefits to our health. So, a more appropriate question to ask is which is better for you and your needs and preferences.</p>

<p>Starting with whole mushroom powders, these have a broader spectrum of nutrients compared to a mushroom extract powder. This includes prebiotic fibre that encourages the growth of good bacteria in your gut.</p>

<p>They also contain higher levels of B vitamins, vitamin C, and minerals such as calcium, magnesium, and potassium. That&rsquo;s because these may be lost during the extraction process. All of which makes whole mushroom powder a more balanced source of nutrients than a mushroom extract.</p>

<p>Conversely, a mushroom extract is more concentrated in beta-glucans and secondary metabolites than a whole mushroom powder. This is because the extraction process specifically separates these from the mushroom.</p>

<p>As such, if you take a mushroom extract, you get a higher dose of these valuable bioactive compounds per serving. For example, a cordyceps mushroom extract will contain more cordycepin than a <a href="https://erbology.co/shop/organic-cordyceps-mushroom-powder/">cordyceps whole mushroom powder</a> does. Therefore, you might prefer a mushroom extract if you&rsquo;re interested in obtaining the maximum amount of beta-glucans and secondary metabolites.</p>

<p>Incidentally, some people think the beta-glucans in mushrooms are only bioavailable in dual mushroom extracts. However, recent research indicates that this is not the case. Our digestive system can extract nutrients from both whole mushroom powder and mushroom extract. Moreover, you can improve the digestibility of whole mushroom products by steeping them in hot water. This weakens the cell walls and makes the nutrients in the fungi more accessible for absorption.</p>

<h3>Choosing high quality medicinal mushrooms</h3>

<p>Regardless of whether you choose a mushroom extract or whole mushroom powder, it&rsquo;s vital to pick a top quality product. That&rsquo;s because the quality of both the mushroom source and the preparation methods can affect the potency and bioavailability of the beneficial compounds.</p>

<p>That&rsquo;s why we work with expert mycologists to produce our medicinal mushroom products. They combine over 20 years&rsquo; experience with the latest scientific findings to cultivate fungi with the highest nutritional value.</p>

<p>We grow our mushrooms in Europe, under meticulously controlled conditions, on a specially designed natural and organic substrate. The only exception to this is our <a href="https://erbology.co/shop/wild-chaga-mushroom-powder/">wild chaga</a>, which our growers carefully harvest in the forests of Finland. We then dry the mushrooms at 60&deg;C to prevent any microbial contamination.</p>

<p>To confirm that our medicinal mushrooms are rich in beta-glucans and other key compounds, we have them checked by an independent and accredited quality tester. As a result, we can say with confidence that our whole mushrooms are higher in beta-glucans and secondary metabolites than many others on the market. Likewise, our mushroom extracts are among the most concentrated available.</p>

<p>It&rsquo;s worth noting that the extraction ratio on a mushroom extract is not an indication of its quality. All it tells you is how much mushroom material was used in relation to the amount of liquid or solvent. It doesn&#39;t reveal the quality of the fungi or the substrate the growers cultivated it on. Instead, you need to look out for the amount of beta-glucans and secondary metabolites a product contains.</p>

<p>Similarly, it&rsquo;s wise to choose organic mushroom extracts and whole mushroom powders. That way, you know that no pesticides or other chemicals were used in their cultivation.</p>

<p><img alt="organic cordyceps mushroom" height="683" src="https://erbology.co/wp-content/uploads/2020/12/R5D34402-1024x683.jpg" width="1024" /></p>

<h3>How to take medicinal mushrooms</h3>

<p>Having chosen your mushroom extract or whole mushroom powder, it&rsquo;s time to consider how to incorporate it into your diet. Happily, there are several convenient options open to you.</p>

<p>The traditional method is to make <a href="https://erbology.co/mushroom-tea/">mushroom tea</a>. You can do this by simply stirring the powder into hot water and letting it steep for a few minutes. However, some medicinal mushrooms have quite a bitter taste. As such, you may want to add some natural flavourings such as lemon or ginger to your mug.</p>

<p>Other popular options are to stir your mushroom extract or whole mushroom powder into coffee or make <a href="https://erbology.co/recipes/mushroom-hot-chocolate/">mushroom hot chocolate</a>. It might sound unusual, but both coffee and cocoa complement the astringency of medicinal fungi beautifully.</p>

<p>As a side note, a mushroom extract will dissolve better in drinks than a whole mushroom powder does. This is because it only contains a tiny amount of fibre. However, you&rsquo;re able to get around this by putting your whole mushroom powder into a teabag before adding it to hot water.</p>

<p>Of course, you&rsquo;re by no means restricted to only using medicinal fungi in drinks &ndash; you can also cook with them. Their bitter, earthy flavour tends to work best in savoury dishes. Soups, stews, and risottos are particularly good choices, because hot liquid helps to draw out the nutrients from the powder. We encourage you to experiment and see which recipes you most enjoy your mushroom extract or whole mushroom in!</p>

<p><img alt="Mushroom hot chocolate" height="683" src="https://erbology.co/wp-content/uploads/2021/01/R5D34604-1024x683.jpg" width="1024" /></p>

<h3>Using medicinal mushrooms safely</h3>

<p>Because medicinal mushrooms are quite potent, it&rsquo;s important to understand how to take them safely. This applies whether you&rsquo;re using a mushroom extract or a whole mushroom powder.</p>

<p>Experts generally consider medicinal mushrooms safe for human consumption, however there are some people who should avoid using them. That includes women who are pregnant or breastfeeding, and children. This is because there is currently insufficient research into the potential risks for these groups.</p>

<p>Likewise, those who are on medication or have existing health conditions should speak to a doctor before taking medicinal mushrooms. This will help to make sure you don&rsquo;t experience any unwanted side effects or interactions.</p>

<p>It&rsquo;s also important to follow the usage guidelines on the mushroom extract or whole mushroom powder you buy. These will tell you how much to have per day, which can vary depending on potency. For example, we recommend taking a smaller dose of a mushroom extract compared to a whole mushroom powder. This is because mushroom extracts are more concentrated.</p>

<p>In line with this, it&rsquo;s possible to take more than one type of medicinal mushroom at once. However, you should reduce the amount you consume of each, so you don&rsquo;t exceed the recommended daily dose.</p>

<p>No matter which type of medicinal mushroom you take, it&rsquo;s a good idea to give your body a break periodically. As a rough guide, we suggest a break of 1-8 weeks after 6-8 weeks of use. This allows your system to rest and rebalance, prevents overstimulation, and helps you avoid developing a tolerance.</p>

<p>And finally, if you have an allergy to mushrooms, it&rsquo;s probably best to steer clear of medicinal ones!</p>

<p><img alt="organic reishi mushroom powder" height="683" src="https://erbology.co/wp-content/uploads/2023/03/5D30673-1024x683.jpg" width="1024" /></p>

<h3>Should I choose a mushroom extract or a whole mushroom powder?</h3>

<p>At the end of the day, this is a question that only you can answer. Both a mushroom extract and a whole mushroom powder can be beneficial for your wellbeing &ndash; just in slightly different ways. They each have their advantages, and the best option for you will depend on your needs and preferences.</p>

<p>To sum up, a mushroom extract is more concentrated, while a whole mushroom powder has a broader spectrum of nutrients. If you&rsquo;re looking for a high dose of beta-glucans and specific secondary metabolites, you might prefer a mushroom extract. If you&rsquo;d rather a more balanced and varied source of nutrients, whole mushroom powders may be the way to go. Alternatively, you could mix and match by taking a mushroom extract and a whole mushroom powder on different days.</p>

<p>If you&rsquo;re new to medicinal mushrooms and looking for some guidance, we recommend starting with whole mushroom powders. That&rsquo;s because they are already potent and a fantastic way to incorporate these fabulous fungi into your diet. You can then transition to a mushroom extract if necessary.</p>

<p>There&rsquo;s no right or wrong option here, and whichever you choose, you&rsquo;ll be giving your wellbeing a fantastic boost!</p>

Mushroom Extracts vs Whole Mushrooms - Erbology

What’s the difference between whole mushrooms and mushroom extracts?

<h3>Triphala: the tremendous trio</h3>

<p>Triphala is a polyherbal remedy commonly used in <a href="https://erbology.co/ayurvedic-herbs/">Ayurvedic medicine</a>, an ancient healthcare system that originated in India. People have been using it for generations to promote longevity and stave off disease. Practitioners recommend triphala for everything from treating gastrointestinal issues to improving dental health. And today, modern research is finding evidence to back up these claims.</p>

<p>Before talking about how to take triphala and its benefits, let&rsquo;s look more closely at what the remedy actually is. The word triphala literally means &lsquo;three fruits&rsquo; in Sanskrit. As you might expect, it consists of the dried fruit of three different medicinal plants that are native to India:</p>

<ul>
	<li>Amla (Indian gooseberry)</li>
	<li>Bibhitaki</li>
	<li>Haritaki</li>
</ul>

<p><a href="https://erbology.co/amla-benefits/">Amla</a> is a sour-tasting berry that&rsquo;s high in vitamin C and antioxidants, which may additionally possess anti-cancer properties. Meanwhile, fruit from the bibhitaki tree works as a potent anti-inflammatory and can have beneficial effects on blood sugar levels. Finally, haritaki also has powerful antioxidant and anti-inflammatory properties, plus is a popular treatment for improving gastrointestinal health.</p>

<p>Ayurveda believes that combining several herbs in the appropriate ratio can make them more effective therapeutically. So, while each of these fruits offers its own health benefits, together they become greater than the sum of their parts. The result is a potent powder with a bitter taste and multitude of potential positive effects on wellness.</p>

<p>Ayurvedic medicine classifies triphala as a &lsquo;tridoshic rasayana&rsquo;.(1) This means that it is appropriate for all three &lsquo;doshas&rsquo;, or energy types, and acts as a rejuvenator. Practitioners believe that a rasayana is particularly beneficial for strength and immunity.</p>

<p>With the introduction out of the way, let&rsquo;s investigate what science has to say about how triphala could benefit your wellbeing. Then we&rsquo;ll move on to the details of how to take triphala.</p>

<p><a href="https://erbology.co/shop/organic-triphala-powder/"><img alt="organic triphala" class="alignnone size-large wp-image-20288" height="683" src="https://erbology.co/wp-content/uploads/2021/05/TRIPHALA_3-1024x683.jpg" width="1024" /></a></p>

<h3>The health benefits of triphala</h3>

<p>Evidence is emerging which suggests triphala may have multiple potential benefits for our health. To begin with, like its constituent ingredients, triphala has potent anti-inflammatory properties. This helps to protect us against numerous chronic conditions, such as heart disease and arthritis.(2)</p>

<p>Moreover, triphala contains a number of powerful plant compounds which act as antioxidants. These include tannins, ellagic acid, gallic acid, and chebulinic acid. Antioxidants help to defend your cells against damage from free radicals, which experts have linked to a range of diseases. Interestingly, these compounds may also explain why triphala demonstrates some cancer-fighting properties.(3) However, further research is required to clarify the effectiveness of triphala in this regard.</p>

<p>Another reason you might want to know how to take triphala is to benefit from its potential to help with fat loss. Studies indicate that the herbal remedy could assist with losing weight and the treatment of obesity.(4) As an <a href="https://erbology.co/adaptogens/">adaptogen</a>, triphala may additionally enable the mind and body to deal with stress more effectively.(1)</p>

<p>One of the most well-known benefits of triphala is that it has a positive impact on the digestive system. It does so in several ways. Firstly, it has a mild laxative effect that can help to treat constipation.(5) In addition, triphala may encourage the growth of good bacteria in the gut while simultaneously inhibiting the growth of unwanted microbes.(1) Research also shows that the herbal remedy might be useful in easing the symptoms of IBS.(6)</p>

<p>Lastly, triphala may be beneficial for dental health. Studies suggest that using the herbal remedy in a mouthwash could work to reduce plaque build-up and gum inflammation.(7) This is thanks to its natural antimicrobial and anti-inflammatory properties. So, the best option for how to take triphala depends on what benefits you&rsquo;re hoping to gain!</p>

<p><img alt="spiced latte ingredients" class="alignnone size-large wp-image-20284" height="683" src="https://erbology.co/wp-content/uploads/2021/05/Siced_latte_ingredients_amla_triphala-1024x683.jpg" width="1024" /></p>

<h3>How to take triphala</h3>

<p>There are many different options for how to take triphala, including tablets, capsules, tinctures, and powders. Personally, we recommend using triphala in a powder form. There are several reasons for this.</p>

<p>Firstly, powder is one of the most versatile options available. As mentioned above, the best technique for how to take triphala depends on what you want to use it for. Powder gives you the flexibility to utilise the same product in multiple ways. We&rsquo;ll talk about how to do so in more depth below. However, as a quick overview, powder can be mixed with anything from food and drink to mouthwashes and lotions. This means that whatever benefits you&rsquo;re hoping to obtain from triphala, powder offers a method that will suit your needs.</p>

<p>Secondly, it&rsquo;s not always clear exactly what&rsquo;s in tablets and capsules of triphala or other herbal remedies. Some suppliers may mix in bulking agents that reduce the potency of the plants. In addition, companies often make capsules with gelatine and other animal-derived ingredients. As such, they&rsquo;re not suitable for those on a strict plant-based diet.</p>

<p>Now that you know why it&rsquo;s the preferable option, it&rsquo;s time to discuss how to take triphala in powder form. We think you&rsquo;ll be pleasantly surprised by how easy and versatile it is!</p>

<h3>Related reading</h3>

<p>&nbsp;</p>

<ul>
	<li><strong><a aria-describedby="sk-tooltip-401" class="c-link" data-sk="tooltip_parent" data-stringify-link="https://erbology.co/ayurveda-diet/" href="https://erbology.co/ayurveda-diet/" rel="noopener noreferrer" target="_blank">What is an Ayurveda Diet?</a></strong></li>
	<li><strong><a aria-describedby="sk-tooltip-402" class="c-link" data-sk="tooltip_parent" data-stringify-link="https://erbology.co/ayurvedic-herbs/" href="https://erbology.co/ayurvedic-herbs/" rel="noopener noreferrer" target="_blank">5 Ayurvedic herbs you should have in your cupboard</a></strong></li>
</ul>

<h3>How to take triphala powder</h3>

<p>The traditional option for how to take triphala powder is to mix a teaspoon of it into warm water. However, while this may be simple, the drink does have quite a strong, astringent taste. As such, many people prefer to modify the flavour with additional natural ingredients. Lemon and ginger are both good choices, or you can sweeten it with honey or agave nectar.</p>

<p>Alternatively, try mixing triphala powder into warm milk. Again, if you find the taste overpowering, you can enhance the beverage with other ingredients. One of our favourite recipes for how to take triphala is <a href="https://erbology.co/recipes/moon-milk-recipe/">moon milk</a>. This uses cinnamon, nutmeg, and cloves to create a comforting and soothing drink that&rsquo;s perfect before bed.</p>

<p>For a more modern option, stir triphala powder into your morning smoothie. The fruity flavour will balance out the bitterness of the herbal remedy, leaving you with a delicious and wellness-boosting beverage.</p>

<p>Thanks to the versatility of powder, you&rsquo;re not limited to just drinks when it comes to how to take triphala. As an example, you might like to mix a teaspoon into savoury dishes such as soups and stews. This masks and even complements triphala&rsquo;s astringency. However, bear in mind that people recommend taking the herbal remedy on an empty stomach. As such, it&rsquo;s best to use it in small snacks rather than large meals.</p>

<p>Finally, there&rsquo;s a different method for how to take triphala if you want to harness its dental benefits. You&rsquo;re able to create your own triphala mouthwash by making triphala tea, then straining it and allowing it to cool. Swish the resulting liquid around your mouth like you would a normal mouthwash, then spit it out. It might not have the same minty freshness, but it can do wonders for your oral health!</p>

<p><img alt="spiced latte recipe" height="683" src="https://erbology.co/wp-content/uploads/2021/05/Spiced_latte_amla_triphala-1024x683.jpg" width="1024" /></p>

<h3>When to take triphala</h3>

<p>There is no general consensus on the best time to take triphala. This means you have some flexibility to fit it into your lifestyle in a way that suits you. Having said that, as mentioned above, for maximum absorption it&rsquo;s preferable to take triphala on an empty stomach. This could be in the morning, in between meals, or at night.</p>

<p>The other factor to consider is your method of how to take triphala. For instance, you might be using it in a mouthwash to benefit your dental health. If so, you can do so after brushing your teeth in the morning and evening like other types of mouthwash.</p>

<h3>Triphala dosage</h3>

<p>Just like with the best time to take triphala, there is no established guideline about how much triphala to take. Therefore, the most useful advice is to follow the instructions on your chosen triphala product. For example, we recommend taking half a teaspoon of our organic triphala powder up to twice a day. This is true no matter which option you choose for how to take triphala.</p>

<h3>Safe usage and side effects</h3>

<p>Practitioners of Ayurveda have been using triphala for hundreds of years, and it&rsquo;s generally considered safe for most people. However, there are a few points to consider, regardless of which method you pick for how to take triphala.</p>

<p>Firstly, if you are currently on any form of medication, then you should speak to a doctor before taking triphala. The reason for this is that the herbal remedy may interact with certain drugs or make them less effective. This is particularly true for medications which are processed by liver enzymes known as cytochrome P450 (CYP450). That&rsquo;s because these enzymes also process triphala.</p>

<p>Similarly, if you have an existing health condition of any kind, then seek medical advice before taking Ayurvedic medicine.</p>

<p>Finally, experts recommend that children and people who are pregnant or breastfeeding should not take triphala. This is simply because we don&rsquo;t have enough evidence to determine if the herbal remedy is safe for these groups.</p>

<p>Moving on to potential triphala side effects, there are one or two to be aware of. As a natural laxative, it&rsquo;s possible for triphala to cause stomach upset, diarrhoea, gas, or abdominal discomfort. This is especially true if you ingest it in large doses. The best advice is to begin by taking a small amount and build up over time to the recommended dosage. And of course, if you experience any unwanted side effects, stop consuming triphala immediately.</p>

<p><img alt="amla tree" height="683" src="https://erbology.co/wp-content/uploads/2023/04/amla_editorial_2-1024x683.jpg" width="1024" /></p>

<h3>The importance of quality in triphala</h3>

<p>How to take triphala is not the only question to be asking. It&rsquo;s also important to know where your triphala is from, and what&rsquo;s in it. After all, you want to be confident about what you&rsquo;re putting into your body.</p>

<p>Like all Ayurvedic herbal preparations, quality is key when it comes to triphala. As such, it&rsquo;s crucial that you source yours from a company that you can trust. Unfortunately, studies have found that some Ayurvedic supplements contain heavy metals such as lead and mercury. These don&rsquo;t appear on the label, and are dangerous to your health in large amounts.</p>

<p>Here at Erbology, we take every possible step to ensure that our <a href="https://erbology.co/shop/organic-triphala-powder/">organic triphala powder</a> is of the highest quality. We source all three fruits from organic farms in different regions of India. Once harvested, farmers sun-dry the amla, bibhitaki and haritaki in small batches before grinding them into a fine powder. Our team packs the triphala in environmentally friendly amber glass jars, which you can reuse or recycle once they&rsquo;re empty.</p>

<p>We don&rsquo;t use any preservatives or other additives, so you can rest assured that what you&rsquo;re getting is 100% pure triphala. Consequently, whichever option you choose for how to take triphala, you should be able to enjoy optimum results.</p>

<h3>The final word on how to take triphala</h3>

<p>As you can see, there are plenty of options open to you when it comes to how to take triphala. This is particularly true when you&rsquo;re using it in its powder form. The best method will depend on factors like personal preference and the specific benefit you&rsquo;re hoping to gain. The key is to choose a high-quality product, then find a way of harnessing it that works for you. After all, consistency is important if you want to get the maximum results.</p>

<p>So, feel free to experiment with a few different ideas for how to take triphala. From crafting a traditional moon milk to adding it to a smoothie or even making your own mouthwash, you&rsquo;re sure to find at least one that suits you!</p>

<h3>Related reading</h3>

<ul>
	<li><strong><a aria-describedby="sk-tooltip-403" data-sk="tooltip_parent" data-stringify-link="https://erbology.co/ayurvedic-recipes/" href="https://erbology.co/ayurvedic-recipes/" rel="noopener noreferrer" target="_blank">7 Ayurvedic recipes to nourish your doshas</a></strong></li>
	<li><strong><a aria-describedby="sk-tooltip-404" data-sk="tooltip_parent" data-stringify-link="https://erbology.co/amla-benefits/" href="https://erbology.co/amla-benefits/" rel="noopener noreferrer" target="_blank">Amla benefits, uses and side effects</a></strong></li>
</ul>

Triphala: the tremendous trio

Triphala is a polyherbal remedy commonly used in Ayurvedic medicine ...

“From crafting a traditional moon milk to adding it to smoothies or making your own mouthwash, there are plenty of options for how to take triphala.”

How to Take Triphala - Erbology Editorial

As one of the most important herbal preparations in the Ayurvedic tradition, practitioners believe triphala offers us a bounty of potential health benefits. Yet to harness these, we first need to know exactly how to take triphala. This article goes into more detail about what triphala is and how it can boost wellbeing. We’ll then explain the most effective ways to use it. By the end, you should be ready to enjoy the advantages of this potent polyherbal remedy for yourself!

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