The medicinal uses of plants, whether taken as herbs or foods, is something that has fascinated me and has made a significant difference in my family's health. When doing a lot of dietary management to address certain health issues it can be easy to focus on removing foods from the diet, but adding healing herbs/foods into the diet can be just as powerful. I've also seen others have amazing progress and healing from incorporating healing plant compounds in their diets. Herbalism is not something I understand very well so I'll leave the explanations of the "hows" and "whys" to others. Below are my notes for the plant compounds that we use (or have used) that have been helpful for us.
Herbal Wisdom
Herbs 101
Gaia Herbs
Herb Reference Guide
Free Herbalism Project (resource library and events)
The Herbarium
Frontier Coop Herb Guide
10 Culinary Herbs and Their Medicinal Uses
Herbal Radio by Mountain Rose Herbs
Mountain Rose Herbs Blog
Mountain Rose Herbs YouTube Channel
California School of Herbal Studies Workshops
11 Plants Native Americans Used for Herbal Remedies
How to Make Glycerites (alcohol-free herbal extract)
Tea Brewing Guide for Beginners
How to Make Herbal Infused Butter
Herbal DIY
The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide
LISTED BY NAME OF HERB, PLANT, OR FOOD
Activated Charcoal - provides detoxification when taken orally.
Aloe Vera - Soothes burns, stimulates the production of collagen.
Apigenin - a phyto-nutrient found in parsley, chamomile tea, cruciferous vegetables, celery, and more)- induces autophagy, reduces some drug resistance (such as to chemo drugs), protects kidneys (especially from drug injury), decreases the buildup of amyloid plaques (that are found in Alzheimer's and some other disorders).
Arnica - Helps heal sprains, bruises, and other soft-tissue injuries. The flowers can be infused into oil, or combined with other ingredients to make a salve or lotion. With the exception of homeopathic arnica, it should not be used internally or on open wounds.
Pharmacological Studies of Artichoke Leaf Extract and Their Health Benefits
Arugula (also called rocket or roquette) - has anti-cancer properties (is cruciferous), high in calcium, potassium, folate, vit K1, beta carotene, low in oxalate, good for cardiovascular system and decreases risk of clotting, can increase libido and improve erectile dysfunction it increases nitrates which is part of nitric oxide which increases blood flow.
Everything you need to know about arugula
"arugula contains very high nitrate levels (more than 250 milligrams per
100 grams). High intakes of dietary nitrate have been shown to lower blood pressure, reduce the amount of oxygen needed during exercise, and enhance athletic performance."
Asparagus is a natural diuretic and contains high levels of vitamin B6, calcium, zinc, and magnesium. It is high in folate which may reduce the risk of depression by preventing too much homocysteine from forming in the body. Homocysteine is an amino acid that can block blood and nutrients from reaching the brain.
Astragulus - Immune system support
Astragalus polysaccharides can regulate cytokine and P-glycoprotein expression in H22 tumor-bearing mice.
Ashwagandha - (avoid if sensitive to nightshades)
Evaluation of the efficacy of Withania somnifera(Ashwagandha) root extract in patients with obsessive-compulsive disorder: A randomized double-blind placebo-controlled trial
"Treatment with W. somnifera extract improved OCD symptoms and was safe."
"The investigations support the use of WS as a mood stabilizer in clinical conditions of anxiety and depression in Ayurveda."
Avocados are a good source of potassium.
Bacon/pork has high levels of B1 (thiamine).
Basil is rich in vitamin A, vitamin K, vitamin C, magnesium, iron, potassium, and calcium. It can reduce anxiety.
Beet is a rich source of betaine, also called TMG; "studies suggest that betaine, along with vitamins B6, B12, and folic acid, helps reduce higher levels of homocysteine. Studies in rats suggest that betaine may help protect against harmful fatty deposits in the liver. These deposits can be caused by alcohol abuse, obesity, diabetes, and other causes. Preliminary studies in people have shown similar results. One study found that a toothpaste containing betaine helped relieve dry mouth. One study found that higher betaine intake protects against lung cancer by minimizing the adverse effects of smoking. A second suggests that betaine intake may lower the risk of breast cancer. Be aware of potential drug interactions" (All this info is from the Mt Sinai web page with citations).
Beets contain an antioxidant called alpha-lipoic acid that can be used as a chelator. They also have folate, iron, manganese, thiamine, riboflavin, vitamin B-6, pantothenic acid, choline, magnesium, phosphorus, potassium, zinc, copper, and selenium.
Dietary Nitrate Provides Sustained Blood Pressure Lowering in Hypertensive Patients
"This is the first evidence of durable BP reduction with dietary nitrate
supplementation in a relevant patient group. These findings suggest a
role for dietary nitrate as an affordable, readily-available, adjunctive
treatment in the management of patients with hypertension" (beet juice was used)
"this pilot study indicates that berberine is a potent oral hypoglycemic agent with beneficial effects on lipid metabolism."
Berberine – A Powerful Supplement With Many Benefits
"Berberine affects the body at the molecular level, and has a variety of functions inside cells. One of the main functions is activating an important enzyme called AMPK, which regulates metabolism."
Black rice - is actually a very deep dark purple, which comes from the very powerful antioxidant anthocyanin which is the same antioxidant responsible for the color of blueberries, acaí berries, eggplant, purple potatoes, concord grapes and so on.
Black Seed (Nigella Sativa) - Mast cell stabilizer. It is also a broad spectrum anti-microbial, effective against viruses, bacteria, and fungi. It has anti-seizure and anti-inflammatory properties, acts as a diuretic, and fights cancer, diabetes, asthma, and high blood pressure, and protects the brain and kidneys. It is an analog (mimics the effects of) somatostatin, which is a hormone that regulates levels of insulin, growth hormone, and glucagon, which protects against cancer. It increases phagocytosis (immune cells that fight infection). It is protective of the kidneys. It is a source of omega fats 3, 6, and 9,and also contains two very powerful phytochemicals Nigellone and Thymoquinone.
Broccoli - good source of sulforaphane.
Broccoli Sprout-Derived Extract Protects Against Ultraviolet Radiation
"humans can be protected against the damaging effects of ultraviolet (UV) radiation - the most abundant cancer-causing agent in our environment - by topical application of an extract of broccoli sprouts. this chemical extract is not simply a sunscreen. Unlike sunscreens, it does not absorb UV light and prevent its entry into the skin. Rather, the extract works inside cells by boosting the production of a network of protective enzymes that defend cells against many aspects of UV damage. Consequently, the effects are long-lasting; the protection lasts for several days, even after the extract is no longer present on or in the skin."
Borage flowers and leaves are edible. The seeds are often pressed to produce an oil rich in gamma-linolenic acid (GLA). GLA is an omega-6 unsaturated fatty acid normally used by the body to create prostaglandins. GLA increases the content of dihomo-linolenic acid (DGLA), which is converted to prostaglandin E1 (PGE1). Prostaglandin E1 is a hormone-like substance that plays a part in many biochemical and metabolic processes of the body.
Burdock Root - Contains butyric acid and lauric acid.
Cat's Claw - fights Mycoplasma. Can stimulate Lyme Disease.
Celery contains electrolytes, vitamin C, beta-carotene, and flavonoids.
Chaga Mushroom - Immune support (Chaga mushrooms grow on birch trees so people with a birch tree allergy and/or Oral Allergy Syndrome associated with birch trees may want to be cautious with this one).
Chamomile - Calming and soothing to the nervous system.
Chia Seed - (mint family) Contains omega-3 fatty acids and other essential fatty acids such as: alpha-linolenic and linoleic acid, oleic acid, palmitic acid, the flavanoids: quercetin and kaempferol, and the isoflavone daidzin. When made into a thick drink or pudding it can be soothing to the digestive tract. Also contains tocopherols, polyphenols, carotenoids and phospholipids, and caffeic acids such as rosmarinic acid and chlorogenic acids such as ferulic acid.
Chocolate -
Chocolate/cocoa and human health: a review
"the recent discovery of biologically active phenolic compounds in cocoa has changed this perception and stimulated research on its effects in ageing, oxidative stress, blood pressure regulation, and atherosclerosis. Today, chocolate is lauded for its tremendous antioxidant potential. However, in many studies, contradictory results and concerns about methodological issues have made it hard for health professionals and the public to understand the available evidence on chocolate's effects on health. The purpose of this review is to interpret research done in the last decade on the benefits and risks of chocolate consumption." Contains list of research studies.
Neurovascular coupling, cerebral white matter integrity, and response to cocoa in older people
"There is a strong correlation between neurovascular coupling and cognitive function, and both can be improved by regular cocoa consumption in individuals with baseline impairments. Better neurovascular coupling is also associated with greater white matter structural integrity."
Chocolate intake is associated with better cognitive function: The Maine-Syracuse Longitudinal Study
"Habitual chocolate intake was related to cognitive performance, measured with an extensive battery of neuropsychological tests. More frequent chocolate consumption was significantly associated with better performance on the Global Composite score, Visual-Spatial Memory and Organization, Working Memory, Scanning and Tracking, Abstract Reasoning, and the Mini-Mental State Examination."
Chlorophyll - is a potent anti-inflammatory and supports function of the GI tract. The composition of Chlorophyll is very similar to the composition of hemoglobin in humans (it has magnesium instead of iron). It can reduce and sometimes completely reverse leaky gut, support a healthy microbiome in the gut, maintain an adequate protective mucus layer, can slow down the formation of fibrous tissue (aka scar tissue), and can slow cirrhosis of the liver.
Coriander Leaf Extract Exerts Antioxidant Activity and Protects Against UVB-Induced Photoaging of Skin by Regulation of Procollagen Type I and MMP-1 Expression
"Our results support the potential of C. sativum L. to prevent skin photoaging."
Effects of Coriandrum sativum Syrup on Migraine: A Randomized, Triple-Blind, Placebo-Controlled Trial
"Results of this study showed that C. sativum fruit is efficient in reduction of the duration and frequency of migraine attacks and in diminishing pain degree."
Coconut Flour - is very high in fiber with 33 grams (g) of fiber per 100 g of flour.
Epigenetic changes induced by curcumin and other natural compounds.
Cooking and Heating Turmeric Enhances Nutrients
Although heat often destroys enzymes in foods, cooking turmeric (also boiling and roasting it) at temperatures up to 350 F for 70 minutes actually increases the amount of some antioxidants including Ferulic Acid (protects the skin including from the sun), 4 Vinyl Guaiacol (enhances Nrf2), and Vanillin (anti-inflammatory and anti-microbial).
Echinacea - Basic immune system support.
Eggs have the highest quality protein other than breast milk, contain all vitamins except vit C, many minerals and trace minerals, EFAs, and phospholipids which support cell membranes.
Elderberries - Immune support. Extensive research shows that elderberries stop the production of hormone-like cytokines that direct a class of white blood cells called neutrophils to cause inflammation, and they increase the production of non-inflammatory infection-fighting cytokines as much as 10 fold.
Eyebright - Treats eye and nasal irritation and congestion.
Ginger - Anti-inflammatory, aids in digestion, and can reduce nausea.
Antiallergic Potential on RBL-2H3 Cells of Some Phenolic Constituents of Zingiber officinale (Ginger)
Gotu Kola - improves circulation in brain, memory, attention, motivation, and overall brain function. Can reverse damage done to the neural dendrites, which are the part of the neuron that forms connections with other neurons. Increases levels of the neurotransmitter acetylcholine. It can increase the activity of the enzyme telomerase as much as 8 times (this protects your DNA from damage and is thought to increase the life span). Links to research articles supporting these claims can be found in the description box of this video.
Green Tea (extract) - Immune support, anti-viral, mast cell support, reduces insulin sensitivity.
Mast cell stabilizing and anti-anaphylactic activity of aqueous extract of green tea (Camellia sinensis)
Gymnemma - Helps control blood sugar levels.
Research treats the fungus among us with nontoxic medicinal compound
Holy Basil (aka Tulsi)
Kale is high in vitamins A, B6, K, and C, and it also contains good amounts of calcium, manganese, magnesium, potassium, and copper. Surprisingly, steamed kale is actually 43% as potent as cholestyramine, a cholesterol-lowering pharmaceutical drug. And a compound in cruciferous veggies known as DIM (which is short for a long word I can’t pronounce) has been shown to protect against radiation and increase survival rates in some animal studies.
Kelp (Sea Kelp) - bioavailable source of iodine. Aids in regulation of estrogen dominance.
Pain relief, said to be as powerful as morphine
Manuka honey can help treat drug-resistant bacteria
Milk Thistle - Supports detoxification in the liver
Randomized controlled trial of silymarin treatment inpatients with cirrhosis of the liver.
Mint - Calming to the nervous system and supports digestion.
Noni (fruit) - anti-oxidant, stimulates immune system, fights tumors.
Oil of Oregano - potent antimicrobial action.
Olive Leaf Extract (OLE) - fights mycoplasma, viruses, flu, is a natural antibiotic.
Quercetin- Mast cell stabilizer (it's an anti-histamine), supports immune function and protects against viruses and other pathogens, potent anti-oxidant, protects against cardiovascular disease (regulates blood pressure and cholesterol levels), can chelate metals, and is anti-inflammatory. Dosing is 500 to 1000mg 2 to 4 times per day. Quercetin increases the amount of zinc that gets into our cells.
Quercetin attenuates neuronal death against aluminum-induced neurodegeneration in the rat hippocampus.
Bio availability of Quercetin in certain foods (foods high in quercetin include onions, apples, broccoli, berries, bell peppers, tea, and grapes.)
Raspberry Leaf- Good source of B vitamins, minerals, and vitamin C. Especially good at supporting women's reproductive health.
Red Tea - Contains anti-oxidants, vitamin C, calcium, potassium, magnesium, iron, zinc, sodium, copper, and manganese.
Reishi Mushroom (Ganoderma lucidum)- Reduces insulin resistance, supports immune system.
Ganoderma lucidum reduces obesity in mice by modulating the composition of the gut microbiota
Resveratrol-
Low dose resveratrol ameliorates mitochondrial respiratory dysfunction and enhances cellular reprogramming
Rhodiola - Adrenal support. Rhodiola compounds stimulate the release of dopamine, norepinephrine, and serotonin into ascending pathways that activate the cerebral cortex, stimulating analyzing, evaluating, calculating, and planning functions. The stimulant effect then moves to the prefrontal cortex, where it contributes to memory functions including encoding, sorting, storage, and retrieval.
Spirulina - is an algae and is one of the most nutrient dense foods that we know about. It has a very high content of calcium, potassium, beta carotene; it has all 8 essential amino acids (meaning the ones that our bodies can't make so we need to get them from our diet), well absorbed forms of iron and folate, and it has a lot of phytonutrients which support detoxification and immune function.
Medical Attributes of St. John’s Wort (Hypericum perforatum)
Sulforaphane (Extract from Broccoli Sprouts)-
Chemical Derived from Broccoli Sprouts Shows Promise in Treating Autism
Sulforaphane treats skin cancer
Thyme - is a powerful broad-spectrum antimicrobial, able to fight viruses including influenza and herpes, strep bacteria, and the fungus candida. It is also a diuretic and anti-spasmotic. It increases the formation of white blood cells and helps support respiratory and lung health. It fights mouth and gum infections including thrush (candida) and gingivitis when used as a mouthwash or gargle. It is effective against chronic sinus infections. It stimulates circulation which in turn supports many body systems. It has an overall balancing effect. It can fight staph infection. When added to a vaporizer it can clean microbes in the air. It can be used in a hot pack to relieve body pain including arthritis and injuries. A one percent solution can be use to clean fresh produce. Use caution with thyme if you have high blood pressure or epilepsy.
Wakame- The fucoidan sugars in wakame are antiviral against herpes viruses; a study published in BMC Complementary and Alternative Medicine reported that taking an extract of wakame prevented and reduced the severity of recurrent herpes outbreaks.
Wild Blueberry- High content of the amino acid tyrosine, which is the precursor to dopamine. Blueberries are also high in anti-oxidants.
LISTED BY CONDITION/SYMPTOM TREATED
Anti-Fungal- Garlic, thyme, grapefruit seed extract (GSE), pau d'arco, caprylic acid (found in coconut), coconut oil, and camel's milk..
Antihistamine- nettle, eyebright, rooibos tea,
Anti-Inflammatory- Omega-3 oils, ginger, camel's milk, curcumin, Oregon grape root
21 Anti-histamine Foods That Fight Inflammation And Stabilize Mast-Cells
Anti-Microbial- Manuka honey, oil of oregano (OOO), grapefruit seed extract (GSE), camel's milk, garlic, and berberine (Oregon grape extract is a common source).
Anti-Oxidants- Ellagic Acid (found in pomegranates, cranberries, red raspberries, strawberries, blackberries, walnuts, and pecans), sour cherry juice, pau d’arco, dried oregano, wild blueberry
Improved antioxidant and anti-inflammatory potential in mice consuming sour cherry juice (Prunus Cerasus cv. Maraska).
Anti-Parasitic- Diatomaceous Earth (DE), garlic, wormwood, and black walnut shells.
Anti-Proliferative (Anti-Cancer) - Ellagic Acid (especially for prostate cancer), Ojibwa tea, and curcumin.
Anti-Viral- Lauric Acid (from coconut), camel's milk, green tea, olive leaf extract (OLE), and wakame (a type of seaweed).
Cancer-
Sulforaphane and skin cancer
Connective Tissue Support- Aloe Vera juice, vitamin C, gelatinous broth, and diatomaceous earth.
Improves Insulin Sensitivity - berberine, green tea, goat’s rue, cinnamon, reishi mushroom, and bitter melon.
Mast Cell Stabilizers- Black seed (Nigella Sativa, aka black cumin seed), quercetin, green tea, mangosteen, lutein, rutin (found in buckwheat), fresh dill, raw red onion, and capers.
Premenstrual Dysphoric Disorder - chasteberry, ginko biloba
COMBINATION PRODUCTS
NeuroProtek- Mast cell support, especially in the brain.
A case series of a luteolin formulation (NeuroProtek®) in children with autism spectrum disorders
This article discusses how these two flavonoids protect the brain from the effects of inflammation, especially that caused by mast cell reactions. "Luteolin is found in parsley, thyme, peppermint, basil, celery and artichoke. Quercetin is commonly found in capers, whortleberries, apples and red onions. Both also are sold as supplements in health food stores nationwide."
Ojibwa Tea- Immune system support
