Food

How Cooking In Cast Iron Can Improve Health

25. In summary Cast iron is great for a lot of reasons. Cast iron is cheap, it can and will last a lifetime and get better… Rina - August 18, 2020

The benefits of cooking in cast iron. You’ve probably heard at one point or another that cooking in a cast-iron pan releases iron into your food. While cast iron doesn’t leach chemicals, it can leach some iron into your food- and that’s a good thing. Iron deficiency is fairly common worldwide. In fact, 10% of American women are iron deficient. Cooking food, especially something acidic like tomato sauce, in cast iron can increase iron content by as much as 20 times. Cooking in cast iron pots can significantly increase the iron content of food, particularly foods with high moisture content, high acidity, and those cooked for a long time.

For example, a serving of spaghetti sauce normally contains less than one milligram of iron, but when cooked in an iron pot, that can climb to nearly six milligrams. Researchers found that cooking in an iron skillet greatly increases the iron content of many foods. Acidic foods that have a higher moisture content, such as applesauce and spaghetti sauce, absorbed the most iron. As a matter of fact, the big winners in the foods tested were these two items. For 100 grams of each (about 3 oz.), the applesauce increased in iron content from 0.35 mg. to 7.3 mg. and the spaghetti sauce jumped from 0.6 mg. to 5.7 mg. of iron. While foods that were cooked for longer periods of time absorbed more iron than food that was heated more quickly. They also found foods prepared with a newer iron skillet absorbed more iron than those cooked in an older one.

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1. Benefits of cooking in cast iron

For starters, it’s non-stick. Cast iron pans have a lot of mass so they hold the heat better than thinner and lighter non-stick pans, but it takes longer for a cast pan to warm up too. However heavier pans with nonstick coatings make the difference pretty slight. If food sticks to your cast iron pan, your pan is not seasoned right and you need to re-season it.

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Cast iron is a natural non-stick surface and if your pan is seasoned correctly it will not stick! Always preheat your cast iron frying pans before frying in them. While your cast-iron skillet might be tough, it isn’t indestructible. There are a few surefire ways to ruin the seasoning, or worse, destroy your cookware entirely. Avoid these pitfalls to keep your pan in tip-top cooking condition. A seasoned pan will look shiny and fairly uniform in the dark color of the iron. Another sign is if things stick. A seasoned iron skillet will allow you to make a thin crepe and flip it without any sticking.

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2. They are Chemical-Free.

Another one of the benefits of cast iron cookware is that they are chemical-free. So they are a great alternative to nonstick pans since most contain perfluorocarbons, which is a chemical linked to cancer, developmental problems, liver damage and more. Every time cast iron cookware is used at boiling or frying temperatures, it is so hot that any bacteria or viruses on the surface are destroyed. Most nonstick pans are coated with polytetrafluoroethylene, also known as Teflon.

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There are a lot of rumors out there that Teflon might be toxic and that these pans may not be safe to use. A University of Florida researcher Warren Guy found complex fluorine molecules in his own blood in 1975. He published the results and alerted 3M, asking the company if the molecules may be PFOA or PFOS coming from Teflon or Scotchgard water repellent, as he knew these materials had the same type of molecules. 3M told him they had no clue but the company scientists conducted an investigation and found out that the molecule Guy found in his blood was indeed 3M’s wonder molecule. In Europe, PFOS has been banned since 2008 and PFOA will be totally prohibited by 2020.

Cast-iron oven and stovetop. Picfair

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3. Long Life Span.

Cast iron cookware has a long life span as well. How long? The simple answer is many generations. There are many pieces of cast iron that are 100-150 years old and still going strong. If it has well cared for it can last a long time. Storing your pans doesn’t require any special solution. Julia Child chose to store hers on a pegboard wall. Because the pans are attractive and hearty, storing them on top of your stove is a popular option.

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The drawer below your stove is a fine spot or even in the oven (just don’t preheat it while the pan is inside). How long does it take for cast iron to become non-stick? Put it in the oven and turn the oven on to 350°F and bake the oiled cast iron pan for 1 hour. Turn off the oven heat and leave the pan in the oven until it has cooled down to room temperature. Repeat this process anytime you notice that food is sticking on the pan or there is an uneven color on the inside of the pan.

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4. Adds Iron To Your Food.

Cooking in a cast-iron skillet can add significant amounts of iron to your food and into your body if you eat it. This was proven by researchers who tested 20 foods, the results of which were published in the July 1986 issue of the Journal of the American Dietetic Association. They measured the iron and moisture content of these items when raw, and after cooking in an iron skillet and a non-iron (Corning ware) dish, separately. A new, seasoned iron skillet was used, in the event, prior use might have affected iron absorption. The researchers also compared iron absorption when using a new iron skillet versus an older one. Foods that were cooked and stirred more frequently absorbed a greater amount of iron as well, probably because they came into contact with the iron more often. Hamburger, corn tortillas, cornbread, and liver with onions didn’t absorb as much iron.

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This was probably due to the shorter cooking times, and the fact that they were either turned once or not at all, resulting in less contact with the iron. Foods tested (100 g./3 oz.) Iron content – raw Iron content – cooked in Cast iron: Applesauce, unsweetened .35 mg. 7.38 mg. Spaghetti sauce 0.61 5.77, Chili with meat and beans .96 6.27, Medium white sauce .22 3.30, Scrambled egg 1.49 4.76, Spaghetti sauce with meat .71 3.58, Beef vegetable stew .66 3.4, Fried egg 1.92 3.48, Spanish rice .87 2.25, Rice, white .67 1.97, Pan broiled bacon .77 1.92, Poached egg 1.87 2.32, Fried chicken .88 1.89, Pancakes .63 1.31, Pan-fried green beans .64 1.18, Pan broiled hamburger 1.49 2.29, Fried potatoes .42 .8, Fried corn tortillas .86 1.23, Pan-fried beef liver with onions 3.1 3.87, and Baked cornbread .67 .86

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5. Use on the stove and in the oven

To get the most out of your cast iron-meat searing experience, preheat the pan over the flame so it has time to absorb the heat. As an added bonus, the cast iron is oven-safe, so you can take it from the stovetop directly into the oven. All you have to do is wipe the inside with a light coating of oil or shortening and bake the pan upside down (put a piece of heavy-duty foil on the rack below the pan to catch any excess oil) in a 400°F oven for an hour.

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Turn off the oven and leave the skillet in the oven until cool. With a cast iron pan, you can begin your recipe on the stovetop, and then move it to the oven to finish. Do not use a cast-iron pan in your microwave. Just remember – always use hot-pads, oven mitts, or potholders while moving or removing cast iron cookware on or from the stove or oven.

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6. Easy to Clean

The easiest way to clean cast-iron is- Get right to it: Clean the skillet immediately after use, while it is still hot or warm. Add hot water: Wash the skillet by hand using hot water and a sponge or stiff brush. Scrub off stuck-on bits: To remove stuck-on food, scrub the pan with a paste of coarse kosher salt and water.

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Then rinse or wipe with a paper towel. Stubborn food residue may also be loosened by boiling water in the pan. Dry the skillet: Thoroughly towel dry the skillet or dry it on the stove over low heat. Cast iron cookware should be washed by hand. A dishwasher will remove the seasoning and likely cause rust.

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7. Less Expensive

Is there a difference between cheap and expensive cast iron? The biggest difference between this bargain option and a higher-end, the higher-price model is the finish: While the cheaper stuff tends to have a rough, sandpapery surface, the top-quality brands produce glossy, smooth-polished products.

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Cast iron is a mixture of iron and carbon. It is probably the least expensive material available for making cookware. Aluminum and stainless cost far more per pound of raw material. One of the reasons that the expensive skillets are expensive is that they’re made with thicker metal. Thicker metal will hold heat more evenly, which means that your food will cook evenly.

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8. Cast iron was invented in China

Cast iron was invented in China in the 5th century BC and poured into molds to make plowshares and pots as well as weapons and pagodas. Although steel was more desirable, cast iron was cheaper and thus was more commonly used for implements in ancient China, while wrought iron or steel was used for weapons. The strength of both cast iron and steel is also controversial, as some think steel is stronger than cast iron and others think that iron and steel are the same things, but the truth is that cast iron has more compressive strength, and steel is more tensile. Steel is an alloy of iron, and cast iron is a hard grey metal.

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9. Tea Please

Cast Iron teapots have become popular in the Western tea-drinking world because they are well suited to Western brewing conventions. These metal pots were not traditionally used as we use them today. Today’s cast iron pots are modeled after traditional Japanese tetsubin, which were placed over charcoal stoves to heat water. Tetsubin are still valued by many serious tea drinkers (as they are said to improve water quality) but are also difficult to care for and use.

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Constant contact with water makes rust an eternal threat to the long-term integrity of the iron, and dramatic temperature changes can cause stress fractures in the aging, brittle metal. Cast iron teapots can withstand more knocks and are virtually indestructible, meaning they should last longer than ceramic or glass teapots. Cast iron has better heat distribution than ceramic and glass. This is believed to help during steeping by giving an even brew throughout.

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10. Cast iron cookware

Cast iron is made by melting blocks of iron and steel together in a factory. Then chemicals are added to the mixture in order to raise its carbon levels. Next, the molten metal is poured into a mold made of sand, water, and powdered clay. Pig iron is the intermediate product extracted from iron ore in a blast furnace. It is used as a raw material in steel making.

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Pig iron gets its name from the old fashioned method of casting the iron into molds arranged in sand beds so that they could be fed from a common runner. Cast iron can be made directly from the molten pig iron or by re-melting pig iron, often along with substantial quantities of iron, steel, limestone, carbon (coke) and taking various steps to remove undesirable contaminants. After melting is complete, the molten cast iron is poured into a holding furnace or ladle.

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11. Cookware invention

Abraham Darby (1677-1717) born into an English Quaker family played an important role in the Industrial Revolution, Darby developed a method of producing pig iron in a blast furnace fuelled by coke rather than charcoal. This was a major step forward in the production of iron as a raw material for the Industrial Revolution.

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He developed the coke burning blast furnace that made it possible to produce commercial grade iron cost-effectively. His work helped launch the Industrial Revolution and contributed to the development of the iron and steel industries. Englishman Abraham Darby is credited with revolutionizing cast iron cookware; in 1707, he patented a method for casting iron into relatively thin pots and kettles, a process that made them cheaper to produce.

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12. Homey Feeling

A cast-iron skillet may seem like an old-fashioned cookware choice. But this dependable object is a must in the modern kitchen. Cast iron conducts heat beautifully, seamlessly transitions from stovetop to oven and lasts for decades. Plus, cooking with cast iron can be good for your health. Why? You Can Use Less Oil – That lovely sheen on cast-iron cookware is the sign of a well-seasoned pan, which renders it virtually nonstick.

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The health bonus, of course, is that you won’t need to use gads of oil to brown crispy potatoes or sear chicken when cooking in cast iron. It’s a Chemical-Free Alternative to Nonstick Pans. It Fortifies Your Food with Iron. A cast-iron recipe has an additional bonus: keeping the food in its cooking vessel will keep the recipe warm. For serving, be sure you place a hot pad underneath the skillet and have an oven mitt or hot pad to manage the handle.

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13. Most American households

had at least one cast-iron cooking pan, and brands such as Griswold, which began manufacturing in 1865, Wagner Ware, which began manufacturing in 1881, and Lodge Manufacturing, which entered the marketplace in 1896 as Blacklock Foundry, all competed for market share. The cast-iron skillet was first introduced into American cooking in the late 1890s. Cast-iron cookware was especially popular among homemakers during the first half of the 20th century because of its durability and ease of use. Most American households had at least one if not more than one cast-iron cooking pan.

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14. Can it break?

Similar to the properties of glass, cast iron is strong but brittle; it will break before it bends. There are several ways a piece of cast iron cookware can be damaged, as noted above: chipping, cracking, warping, and pitting. The internal carbon particles create internal stress points conducive to fracture. Cast iron is harder, more brittle, and less malleable than wrought iron. It cannot be bent, stretched, or hammered into shape since its weak tensile strength means that it will fracture before it bends or distorts.

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Soaking cast iron in water is a recipe for rust. If you need to remove sticky or stubborn stuck-on food, use a nylon scrubbing brush or a pan scraper and rinse under warm water. Be sure to thoroughly dry your pan. Note: If you do accidentally leave your pan in water for too long and it develops rust, don’t panic. Most culinary authorities say it’s completely salvageable. Experts at the University of Illinois at Urbana-Champaign agree that a little bit of rust on cookware isn’t likely to harm you. (Even rust in drinking water isn’t considered a health hazard).

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15. You can bake bread in it

A Dutch oven is a thick-walled cooking pot with a tight-fitting lid. Dutch ovens are usually made of seasoned cast iron; however, some Dutch ovens are instead made of cast aluminum or ceramic. Some metal varieties are enameled rather than being seasoned. The Dutch oven is essentially a large pot or kettle, usually made of cast iron, with a tight-fitting lid so the steam can’t escape.

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Dutch ovens are used for moist-cooking methods such as braising and stewing (though with the lid off, they’re also great for frying or even baking bread). A Dutch oven is a perfect vessel for baking bread that has a crispy, golden crust and tender crumb. The almost magical transformation of the dough is thanks to the searing heat and steam created in the pot while it preheats. Baking gluten-free bread has never been easier or more rewarding.

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16. Acidic foods

Research has shown an increased level of iron in foods cooked in cast iron cookware, especially high-acid foods that encourage the leaching of iron out of the pan, like applesauce, eggs, and tomato-based recipes. The greater the acidity of the food and the longer you cook it, the more iron is transferred. A well-seasoned skillet can withstand the acid in most foods. However, it’s a bad idea to cook tomato sauce, or any other super acidic food, in cast iron. The acid reacts with the metal and can cause some of the iron to leach out into your food.

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17. You can barbecue with it

Everyone loves a good barbecue, but research has shown that grilling meats at high heat can cause carcinogens heterocyclic amine (HCA) and polycyclic aromatic hydrocarbons (PAHs) to form. That is not an insignificant amount. While many grills, particularly of the gas variety, can struggle with even cooking temperatures. Cast iron’s ability to absorb and distribute heat makes it the perfect solution. Place a heavy cast-iron skillet or griddle directly over the flame and let it heat up for ten minutes. Unless you have an absolutely pristine and well-oiled grill, cast-iron is the safer choice for grilling delicate foods that are highly prone to sticking.

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18. Storing food cast iron

As a general rule, you want to keep your cast-iron pan very dry to preserve its seasoning and prevent rust. The acids in food left in the pan will break down the seasoning, plus storing food in the pan for prolonged periods makes it more likely to impart metallic flavor. The main reasons not to store food in cast iron are: Foods, especially acidic foods, may continue to react with the iron, developing off-flavors. Moisture encourages cast iron to rust. It is not good for maintenance of your pan’s seasoning, which is part of what makes cast iron pans so desirable for cooking.

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19. Cooks food quickly

Cast-iron heats and cooks your food evenly, you can use it in the oven or on the stove, and, if it’s properly seasoned, it works just as well (if not better) than a cheap, non-stick skillet. It takes a while to heat up but once it is hot, it stays hot and cooks food quickly. Which is a great way to keep the nutrients intact in cooked food. One of the most common causes of cast iron pans smoking is due to heat. When cast iron pans get too hot, they start smoking, especially if there is oil in them. Cast iron pans take longer to heat up but get hotter at a lower stove temperature than other types of metal.

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20. Cast iron Cauldrons

Cast-iron cauldrons and cooking pots were valued as kitchen items for their durability and their ability to retain heat evenly, thus improving the quality of cooked food. A cauldron is generally cast Iron and used to cook over an open flame. Soups and stews and casseroles are very handy to cook, as well as anything boiled. Most experts say that this first time is the only time you should use soap in your cast iron. Once you’ve washed it, rinse it thoroughly and dry it completely. Coat your cauldron with a very thin layer of cooking oil, both on the inside and out. If your cauldron has a lid, cover that too.

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21. Stir fry

A cast-iron skillet can retain just as much heat as a wok, which makes it an ideal vessel for making stir fry. A successful stir fry is crispy, and the only way you’ll end up with rice, meat, and vegetables that are that texture is if you cook them in a pan that doesn’t lose heat when you add food to it. Using a cast-iron skillet you will need less than half the oil you would with a wok. You will only need half or even one third the oil if you’re cooking stir-fry. They can stand very high heat (most of them can be heated up to 500 degrees F, while most stir-fried dishes require 400 F heat or less). Cooking a stir-fry is a great way to lose weight without having to suffer through the typical boring, tasteless, low-fat meals. My Stir-fry meal recipes are quick and easy to prepare, delicious, and nutritious. Especially if you serve stir-fried meals with brown rice.

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22. Cast iron cleaning

Clean cast-iron skillet after every use. Wipe the interior surface of the still-warm skillet with paper towels to remove any excess food and oil. Rinse under hot running water, scrubbing with nonmetal brush or nonabrasive scrub pad to remove any traces of food. (Use a small amount of soap if you like; rinse well.) Avoid using the dishwasher, soap, or steel wool, as these may strip the pan’s seasoning. Scrub off stuck-on bits: To remove stuck-on food, scrub the pan with a paste of coarse kosher salt and water. Then rinse or wipe with a paper towel. Stubborn food residue may also be loosened by boiling water in the pan.

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23. Inside and outside

We all know cast-iron is great for cooking on the stovetop and in the oven, but your hardest-working pan is just as useful outside of the kitchen. Yes, what you’re looking at in that photo is a cast iron skillet set right on a grill. Cast iron works on the grill just like it does on your kitchen’s stovetop. Place it directly on your grill’s grates and let it get ripping hot. Cast iron pans were designed for cooking over an open fire, so it only makes sense that we should throw them on the grill from time to time too. The final reason to stick a skillet right on the coals is to turn your cast iron skillet into a smoker! Put soaked wood chips into a cast iron skillet and place them right on the charcoal. The cast iron will slowly burn the wood, making your grill an inexpensive and effective smoker.

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24. Not just about frying

A better method of frying, which uses less oil, is to use a large cast-iron skillet. The Amateur Gourmet explains: My theory is that, because it’s cast iron, it maintains the heat better than any large vessel (like a Dutch oven) can at home. It better replicates a deep fryer at a restaurant. Since it has the ability to retain heat also lends itself to healthy cooking, says Kerri-Ann Jennings, a Vermont-based registered dietitian, and nutrition coach.

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That includes water-based methods such as braising and poaching as well as quick broiling and grilling, which don’t require much oil. Once a cast-iron pan is hot, it will stay that way much more effectively than stainless steel. Just make sure to preheat it well in advance, as it tends to get hot spots if you don’t. You’ll end up consuming some extra iron when you cook with cast iron in general. Just don’t depend on your pan to fulfill all your nutritional needs.”You’re still going to need to eat leafy greens and beans and meat,” says Jennings.

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25. In summary

Cast iron is great for a lot of reasons. Cast iron is cheap, it can and will last a lifetime and get better with age, and you can safely throw it into a super hot oven. All that heavy iron also means that these pans retain heat really well, so they excel in tasks like searing a thick and juicy steak. It has good casting properties, high machinability, good wear resistance as well as good vibration damping. Cast iron can withstand greater load and has a good degree of resistance against corrosion. However, it has low tensile strength and elongation properties. Cast iron is a very dense metal, making it nearly impervious to damage and the king of holding on to heat.

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Even heating means that meats brown better and vegetables cook faster without having to constantly manage the heat source or rotate pans in the oven. A cast-iron skillet may seem like an old-fashioned cookware choice. But this dependable object is a must in the modern kitchen. Cast iron conducts heat beautifully, seamlessly transitions from stovetop to oven and lasts for decades. Plus, cooking with cast iron can be good for your health. You can avoid nasty, hard-to-pronounce chemicals. One,y in particular, perfluorooctanoic acid, or PFOA, has been deemed “possibly carcinogenic to humans” by the World Health Organization’s International Agency for Research on Cancer.

Where did we find this stuff? Here are our sources: http://www.eatingwell.com/article/283462/how-to-clean-and-season-a-cast-iron-skillet/ https://www.thekitchn.com/5-tips-for-cooking-with-cast-iron-on-the-grill-245045 https://readyfortea.com/cast-iron-tea-kettle-vs-teapot/ https://whatscookingamerica.net/Information/IronCastIron.htm

Health

Science-Backed Health Benefits of Ashwagandha

Ashwagandha, also known as “Indian Ginger” has a wide range of benefits. It is one of the most important herbs in Ayurveda, a form of alternative… Rina - August 13, 2020

Ashwagandha, also known as “Indian Ginger” has a wide range of benefits. It is one of the most important herbs in Ayurveda, a form of alternative medicine based on Indian principles of natural healing. Used for over 3,000 years to relieve stress and increase energy levels. As well as improve concentration. So what makes this ancient plant so great? Ashwagandha falls into a category of plants called adaptogens. Adaptogens are herbs or other plants that help bring our adrenals and nervous system back into balance. They help our bodies better cope with both internal and external stressors. It is also a powerhouse of antioxidants that fight the free radicals that cause aging. Which makes us look and feel younger.

Mineral-dense ashwagandha enhances communication within the complex endocrine system reducing cortisol and increasing the production of blood. The increased blood flow and regulated hormones have a positive effect on libido and menstrual health and can also help with fertility. It can also be applied to the skin for treating wounds, backache, and one-sided paralysis. The list goes on and on. Ashwagandha also contains chemicals that might help calm the brain, reduce swelling (inflammation), lower blood pressure, and alter the immune system. Many of its health benefits are attributed to its high concentration of withanolides, which have been shown to fight inflammation and tumor growth.

 It has a powerhouse of antioxidants
Ashwagandha plant in bloom. Credit: Shutterstock

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1. What is Ashwagandha?

Withania somnifera, known commonly as ashwagandha, Indian ginseng, poison gooseberry, or winter cherry, is of the nightshade family. Not to be confused with Physalis alkekengi, both are known as winter cherry. The ashwagandha plant is a small shrub with yellow flowers that’s native to India and North Africa. Extracts or powder from the plant’s roots or leaves is used to treat a variety of conditions. The plant, particularly its root powder, has been used for centuries in traditional Indian medicine. The plant species’ name somnifera means “sleep-inducing” in Latin. Ashwagandha is one of the most widespread tranquilizers used in India. The root’s horsey smell is said to confer the strength and virility of a horse. Various parts of the plant are used, but the most common in supplements is an extract of its roots.

Fruits from the Aswagandha plant can be eaten fresh, and the root is usually dried to make tea, or dried and ground for use in supplements. Though there is a myth that it is poisonous, it is possible to eat the fruits of the ashwagandha plant. They are somewhat similar to golden berries and cherry tomatoes in appearance, but they are fairly bitter and not to everyone’s taste and they should be handled with care. Since large quantities of fresh plant and be toxic. It acts mainly on the reproductive and nervous systems, having a rejuvenating effect on the body, and is used to improve vitality and aid recovery after chronic illness. The whole plant, but especially the leaves and the root bark, are abortifacient, adaptogen, antibiotic, aphrodisiac, deobstruent, diuretic, narcotic, strong sedative and tonic. The seeds are used to curdle plant milk in order to make vegetarian cheeses.

 It has a powerhouse of antioxidants
Tea made from Ashwagandha root. Credit: Shutterstock

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2. The powerhouse “Indian Ginseng”

The leaves of ashwagandha are rich in iron, this herbal tea is very effective during anemia or heavy periods. Ashwagandha helps improve memory, and decrease general weakness, especially during convalescence or in the elderly and as a sleep aid. A number of studies suggest that it has anxiolytic (anti-anxiety) effects. Studies are mostly supportive of a notable effect of ashwagandha for this purpose, and it seems to reduce cortisol levels. Ashwagandha has been used for centuries to reduce insomnia, fatigue, and the symptoms of depression, but it hasn’t been well-researched within western medicine for these purposes.

It may lead to reductions in blood glucose, blood pressure, and LDL-cholesterol, while slightly increasing HDL-cholesterol. Additionally, it may increase testosterone and sperm quality in infertile men. Internally, it is used to tone the uterus after a miscarriage and also in treating post-partum difficulties. It is also used to treat nervous exhaustion, debility, and insomnia. Ashwagandha helps to relieve stress to increase energy. It also helps with impotence and infertility. Externally it has been applied as a poultice to boils, swellings, and other painful parts.

 It has a powerhouse of antioxidants
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3. Reduces anxiety

Anxiety is your body’s natural response to stress. It’s a feeling of fear or apprehension about what’s to come. On the first day of school, going to a job interview, or giving a speech may cause most people to feel fearful and nervous. Ashwagandha is perhaps best known for its ability to reduce stress. It has a calming effect on anxiety symptoms when compared to the drug lorazepam (a sedative and anxiety medication). A study published in the journal Phytomedicine showed that the herb had the ability to reduce anxiety levels. In fact, the two treatments were found to offer a similar level of relief from anxiety as the above medication, suggesting ashwagandha might be as effective for reducing anxiety.

Researchers have reported that it blocked the stress pathway in the brains of rats by regulating chemical signaling in the nervous system. Also, several controlled human studies have shown that it can reduce symptoms in people with stress and anxiety disorders. In a 60-day study of 64 people with chronic stress, those in the group that supplemented with ashwagandha reported a 69% reduction in anxiety and insomnia, on average, compared with 11% in the placebo group. In another 6-week study, 88% of people who took ashwagandha reported a reduction in anxiety, compared with 50% of those who took a placebo.

 It has a powerhouse of antioxidants
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4. Arthritis relief

Arthritis is an inflammation of the joints. It can affect one joint or multiple joints. There are more than 100 different types of arthritis, with different causes and treatment methods. Two of the most common types are osteoarthritis (OA) and rheumatoid arthritis (RA). Ashwagandha is considered a pain reliever that acts on the nervous system to prevent pain signals from being sent. It’s also thought to have some anti-inflammatory properties. For this reason, some research has shown it to be effective in treating forms of arthritis.

One study done by the Indian Journal of Medical Research found the herb to have a strong potential as a treatment option for rheumatoid arthritis. When the herb was given to a group of RA patients for a period of four weeks, more than half of them experienced pain relief. Ashwagandha is one herb that offers promise as an alternative to steroids. Although generally rheumatoid arthritis cannot be cured, the disease gradually becomes less aggressive and symptoms may even improve. However, any damage to joints and ligaments and any deformities that have occurred are permanent. Rheumatoid arthritis can affect parts of the body other than the joints.

 It has a powerhouse of antioxidants
Heart health benefits. Credit: Shutterstock

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5. Heart health

Ashwagandha may have a variety of benefits for heart health, including the treatment of, high blood pressure, high cholesterol, chest pain, and heart disease. One study published in the International Journal of Ayurveda Research found that using the herb for heart health (in combination with another Ayurvedic herb) was helpful in improving muscle strength and endurance. It miglycerides. In addition to its anti-inflammatory effects, ashwagandha may help improve heart health by reducing cholesterol and triglyceride levels.

Animal studies have found that it significantly decreases levels of these blood fats. While controlled studies in humans have reported less dramatic results, they have observed some impressive improvements in these markers. In a 60-day study of chronically stressed adults, the group taking the highest dosage of standardized ashwagandha extract experienced a 17% decrease in LDL (bad) cholesterol and an 11% decrease in triglycerides, on average.

 It has a powerhouse of antioxidants
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6. Treatment of Alzheimer’s

Alzheimer’s disease is a progressive disorder that causes brain cells to waste away (degenerate) and die. Alzheimer’s disease is the most common cause of dementia, a continuous decline in thinking, behavioral, and social skills that disrupts a person’s ability to function independently. How can Ashwagandha fight Alzheimer’s? Researchers at Newcastle University have found that it inhibits the formation of beta-amyloid plaques. Moreover, the study showed that rather than altering brain chemistry directly, ashwagandha boosts a protein in the liver.

This protein clears amyloid from the brain. This helps to slow or prevent loss of brain function in people with diseases like Alzheimer’s, Huntington’s, and Parkinson’s. As these diseases progress, parts of the brain and its connective paths become damaged, which leads to loss of memory and function. Research suggests that ashwagandha, when given during the early stages of the disease, may be able to offer protection.

 It has a powerhouse of antioxidants
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7. Anti-cancer Properties

A few very promising studies found that ashwagandha might be able to stop cell growth in certain cancers. Animal research showed the ability to decrease lung tumors. There are encouraging findings that suggest the herb has the potential to slow human cancers including breast, lung, kidney, and prostate. Animal and test-tube studies have found that withaferin, a compound in ashwagandha, helps induce apoptosis, which is the programmed death of cancer cells. It also impedes the growth of new cancer cells in several ways.

First, withaferin is believed to promote the formation of reactive oxygen species (ROS) inside cancer cells, disrupting their function. Second, it may cause cancer cells to become less resistant to apoptosis. Animal studies suggest that it may help treat several types of cancer, including breast, lung, colon, brain, and ovarian cancer. In one study, mice with ovarian tumors treated with withaferin alone or in combination with an anti-cancer drug showed a 70-80% reduction in tumor growth. The treatment also prevented the spread of cancer to other organs. Although no evidence suggests that ashwagandha exerts similar effects in humans, the current research is encouraging.

 It has a powerhouse of antioxidants
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8. Can Reduce Blood Sugar Levels

In several studies, ashwagandha has been shown to lower blood sugar levels. One test-tube study found that it increased insulin secretion and improved insulin sensitivity in muscle cells. Also, several human studies have suggested that it can reduce blood sugar levels in both healthy people and those with diabetes. What’s more, in a small study of 6 people with type 2 diabetes, supplementing with ashwagandha for 30 days lowered fasting blood sugar levels. However, the study didn’t include a control group, making the results questionable.

Additionally, in a 4-week study on people with schizophrenia, those treated with ashwagandha had an average reduction in fasting blood sugar levels of 13.5 mg/dL, compared with 4.5 mg/dL in those who received a placebo. People with long-term schizophrenia are four times more likely than the general population to have diabetes. The higher the level of glucose in the blood, the higher the risk of diabetes. People with schizophrenia had higher levels of glucose in the blood.

 It has a powerhouse of antioxidants
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9. Can reduce cortisol levels

Cortisol is a steroid hormone that is produced by the adrenal glands which sit on top of each kidney. When released into the bloodstream, cortisol can act on many different parts of the body. It can help your body respond to stress or danger. Increase your body’s metabolism of glucose. Because most bodily cells have cortisol receptors, it affects many different functions in the body. Cortisol can help control blood sugar levels, regulate metabolism, help reduce inflammation, and assist with memory formulation. It has a controlling effect on salt and water balance and helps control blood pressure.

Cortisol is known as a stress hormone given that your adrenal glands release it in response to stress, as well as when your blood sugar levels get too low. Unfortunately, in some cases, cortisol levels may become chronically elevated, which can lead to high blood sugar levels and increased fat storage in the abdomen. Studies have shown that ashwagandha may help reduce cortisol levels. In one study of chronically stressed adults, those who supplemented with ashwagandha had significantly greater reductions in cortisol, compared with the control group. Those taking the highest dose experienced a 30% reduction, on average.

 It has a powerhouse of antioxidants
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10. May reduce symptoms of depression

Depression is a common and serious medical illness that negatively affects how you feel, the way you think and how you act. Depression causes feelings of sadness and a loss of interest in activities once enjoyed. Although Ashwagandha has been used for centuries to help with symptoms of depression, it hasn’t been thoroughly studied. A few clinical studies suggest ashwagandha may help alleviate depression. In one controlled 60-day study of 64 stressed adults, those who took 600 mg of high-concentration ashwagandha extract per day reported a 79% reduction in severe depression, while the placebo group reported a 10% increase.

However, only one of the participants in this study had a history of depression. For this reason, the relevance of the results is unclear. Though ashwagandha may help alleviate depression, clinical research is unclear at this point. A word of caution from an Ayurvedic practitioner “Unlike Chinese ginseng that moves Qi energy upwards, ashwagandha moves it down. Due to its calming effect, it has the opposite effect of a stimulant. If your mind tends to feel heavy or cloudy, if you tend toward mind stagnation, especially accompanied by a feeling of suppressed anger, ashwagandha is likely going to make it worse…So ashwagandha could help anxiety, but it could exacerbate depression and may even provoke depression”.

 It has a powerhouse of antioxidants
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11. May increase muscle mass and strength

Generally, greater muscle mass has positive health effects. If you have high muscle mass, you can slow down muscle loss and protect your physical ability. Skeletal muscle also improves your overall metabolism. Compared to fat, skeletal muscle burns more calories at rest. Research has shown that ashwagandha may improve body composition and increase strength.

In a study to determine a safe and effective dosage for ashwagandha, healthy men who took 750-1,250 mg of pulverized ashwagandha root per day gained muscle strength after 30 days. In another study, those who took ashwagandha had significantly greater gains in muscle strength and size. It also more than doubled their reductions in body fat percentage, compared with the placebo group.

 It has a powerhouse of antioxidants
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12. May reduce inflammation

Inflammation is a process by which the body’s white blood cells and the substances they produce protect us from infection with foreign organisms, such as bacteria and viruses. In these diseases, called autoimmune diseases, the body’s normally protective immune system causes damage to its own tissues. The five classical signs of inflammation are heat, pain, redness, swelling, and loss of function. When inflammation occurs, chemicals from the body’s white blood cells are released into the blood or affected tissues to protect your body from foreign substances. This release of chemicals increases the blood flow to the area of injury or infection and may result in redness and warmth. Some of the chemicals cause a leak of fluid into the tissues, resulting in swelling.

This protective process may stimulate nerves and cause pain. The increased number of cells and inflammatory substances within the joint cause irritation, swelling of the joint lining, and eventually, wearing down of cartilage (cushions at the end of bones). Several animal studies have shown that ashwagandha helps decrease inflammation. Studies in humans have found that it increases the activity of natural killer cells, which are immune cells that fight infection and help you stay healthy. It has also been shown to decrease markers of inflammation, such as C-reactive protein (CRP). This marker is linked to an increased risk of heart disease. In one controlled study, the group who took 250 mg of standardized ashwagandha extract daily had a 36% decrease in CRP, on average, compared with a 6% decrease in the placebo group.

 It has a powerhouse of antioxidants
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13. Safe for kidneys?

The kidneys play key roles in body function, not only by filtering the blood and getting rid of waste products, but also by balancing the electrolyte levels in the body, controlling blood pressure, and stimulating the production of red blood cells. When your kidneys are damaged, waste products and fluid can build up in your body. That can cause swelling in your ankles, nausea, weakness, poor sleep, and shortness of breath. Without treatment, the damage can get worse and your kidneys may eventually stop working.

That’s serious, and it can be life-threatening. If tubules are damaged they can be repaired, but if the damage is severe enough, the nephron may be destroyed. The kidney can regenerate and recover, but unfortunately, the kidney cannot make new nephrons, and in that context, its regeneration is limited. The kidney is an important excretory organ. Herbal plants such as Ashwagandha (Withania somnifera) may have free radical scavenging activity thereby can be used for the prevention and treatment of kidney damage.

 It has a powerhouse of antioxidants
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14. Good for the lungs?

Ashwagandha increases energy, stamina, and endurance. It has been shown to significantly impact athletic performance by improving heart and lung capacity while increasing energy levels. Another way to increase lung capacity is to improve exercise tolerance. Exercise causes your heart and breathing rates to increase, so your body has enough oxygen and strengthens your heart and lungs. The average person’s lung capacity can be improved by around 5 percent to 15 percent, even with frequent workouts.

In cases of obstructive lung diseases, such as asthma, bronchiectasis, COPD, and emphysema, the lungs are unable to expel air properly during exhalation. Restrictive lung diseases cause a decreased lung capacity or volume, so a person’s breathing rate often increases to meet their oxygen demands. Ashwagandha not only increases lung capacity, but it helps to clear inflammation which is a common problem within the lungs.

 It has a powerhouse of antioxidants
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15. Improved brain function, including memory

Ashwagandha can cross the blood-brain barrier and lower inflammation in the brain. It is classified as an adaptogen, meaning that it can help your body manage stress. Ashwagandha also provides numerous other benefits for your body and brain. For example, it can boost brain function, lower blood sugar and cortisol levels, and help fight symptoms of anxiety and depression. Test-tube and animal studies suggest that ashwagandha may mitigate memory and brain function problems caused by injury or disease. Research has shown that it promotes antioxidant activity that protects nerve cells from harmful free radicals.

Although ashwagandha has traditionally been used to boost memory in Ayurvedic medicine, only a small amount of human research has been conducted in this area. In one controlled study, healthy men who took 500 mg of standardized extract daily reported significant improvements in their reaction time and task performance, compared with men who received a placebo. Another 8-week study in 50 adults showed that taking 300 mg of ashwagandha root extract twice daily significantly improved general memory, task performance, and attention.

 It has a powerhouse of antioxidants
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16. Sleep Better

The smell of good quality ashwagandha root is very strong and grounding. Ashwagandha’s botanical name somnifera means sleep-inducing, indeed ashwagandha promotes deep and restful sleep, which is useful in cases of nervous exhaustion, anxiety, insomnia, and stress-related conditions. An active component of the herb, triethylene glycol, has been found to induce sleep. Therefore, used over an extended period, ashwagandha could help to treat long-term sleep disorders, including insomnia. So, less stress equals better sleep, and inducing sleep can help to lower stress. The most common sleep disorder is insomnia.

Others are sleep apnea, narcolepsy, and hypersomnia (excessive sleepiness at inappropriate times), sleeping sickness (disruption of sleep cycle due to infection), sleepwalking, and night terrors. Ashwagandha might cause drowsiness. . Taking ashwagandha along with sedative medications might cause excessive sleepiness. For more of the benefits of quality sleep see this: Study Shows Health Benefits After Months of Regular Sleeping.

 It has a powerhouse of antioxidants
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17. Promotes Weight Loss

The body has a system of hormonal checks and balances that can actually promote weight gain when you’re stressed out. Therefore, chronic stress, or poorly managed stress, can lead to elevated cortisol levels that stimulate your appetite. With the end result being weight gain or difficulty losing unwanted pounds. Weight gain is an increase in body weight. This can involve an increase in muscle mass, fat deposits, excess fluids such as water or other factors. Weight gain can also be a symptom of a serious medical condition.

Avoid any foods that make your blood sugar rise quickly, because, as your blood sugar drops again, your body releases adrenaline and cortisol to stabilize it once more. Switch to whole-grain alternatives that release energy slowly. Add protein to each meal. One of the main causes of weight gain these days is the increased level of stress or high cortisol levels. One of the main causes of weight gain these days is the increased level of stress or high cortisol levels. Ashwagandha helps in relieving stress, lowering cortisol, and lowering blood sugar, and thus promotes weight loss.

 It has a powerhouse of antioxidants
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18. Hormone effect

The main function of endocrine glands is to secrete hormones directly into the bloodstream. Hormones are chemical substances that affect the activity of another part of the body. In essence, hormones serve as messengers, controlling and coordinating activities throughout the body. Mineral-dense ashwagandha enhances communication within the complex endocrine system. By strengthening the adrenal glands, reducing cortisol, and increasing the production of blood.
The increased blood flow and regulated hormones have a positive effect on libido and menstrual health and can also help with fertility. Ashwagandha also supports the hypothalamus-pituitary-adrenal axis that controls cortisol release from the adrenals. A healthy stress response supports the healthy function of the whole body, so the body doesn’t have to divert attention from other processes. Healthy, normal cortisol output also supports the adrenal glands, which naturally allows the body to focus on reproductive health.
 It has a powerhouse of antioxidants
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19. Good for hair growth

Any physical stressor or trauma that can disrupt hormone levels in the body can trigger telogen effluvium hair loss. Continual stress at work or in a relationship, financial worries, parenting problems, and any other type of emotional stress can have a major impact on the entire body, including the hair follicles. For healthy, lustrous hair, add ashwagandha to your shampoo. It improves scalp circulation, strengthens the hair, and gets rid of dandruff, psoriasis, and eczema on the scalp. Add it to your shampoo or conditioner and you will notice the difference in the way your scalp feels and looks. Resulting in shinier and healthier hair.
Both chronic stress and hormonal imbalances are the main causes of hair loss in women, so adding an adaptogenic herb such as ashwagandha into the diet will promote strong, healthy hair while reducing hair loss and damage. Specifically, ashwagandha helps to manage cortisol levels. It stimulates melanin, the pigment responsible for the color of your hair, so it may even reverse greying. Eating foods rich in vitamin C like citrus, berries, and leafy green vegetables may optimize melanin production as well. Taking a vitamin C supplement also helps. The antioxidant effects are beneficial to increase hair strength and prevent breakage.
Ashwagandha... What?
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20. Protects your skin

Its potent antioxidant properties help protect the skin against free radical damage and slow down the aging process by firming up your skin for a more youthful look. Skincare: Ashwagandha stimulates DHEA, which is a precursor to both testosterone and estrogen and stimulates the production of natural skin oils. Ashwagandha root has both antibacterial and antimicrobial properties, protecting the skin from infections or acne. Its high levels of antioxidants protect your skin from free radicals, also helping to keep your complexion vibrant.
Other benefits of Ashwagandha: Increases collagen production in the body. Studies show that ashwagandha is a very effective antioxidant. Antioxidants help improve the appearance of fine lines and wrinkles and dark spots. We recommend adding Ashwagandha CO2 Extract to any lotion, creme, serum, or oil blend for mature skin care. While ashwagandha does not contain collagen, it does contain many compounds known to stimulate the skin, thereby increasing its appearance.
Ashwagandha... What?
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21. Benefits for Women

Ashwagandha has the potential to boost women’s health. It improves fertility. It helps to stimulate the development of the mammary glands. The phytoestrogens present in helping to increase the secretion of prolactin in the body, which plays a role in increasing the breast size. Ashwagandha offers a perfect answer to how to enlarge breast naturally. Ashwagandha is an adaptogen, which means that the way it works on me will be different from how it works on you. It can boost energy, or calm, depending on your requirements. Similarly, the effects on men and their effects on women are different. It is important to remember that ultimately Ashwagandha is an adaptogenic hormone balancer- that targets the endocrine system, to get it firing on all cylinders.

This helps stabilize hormone levels based on where they should be, so while it raises testosterone in men, it can similarly raise estrogen in women too. This is the beauty of this powerful plant. Menopause, of course, affects women as their fertility cycle shifts down gears. Hormone levels can really peak and this can spark psychological as well as physical changes. If approaching the menopause you may want to consider taking Ashwagandha regularly. Ashwagandha targets the endocrine system to balance hormone secretion, and also boost circulation, and reduce stress. This helps to counter the effects of menopause, such as mood swings, hot flushes, sleep disturbance, and sexual issues.

 

Ashwagandha... What?
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22. Increase fertility in men

Testosterone is produced by the gonads, although small quantities are also produced by the adrenal glands in both sexes. It is an androgen, meaning that it stimulates the development of male characteristics. Ashwagandha supplements can boost testosterone and may have powerful effects on testosterone levels and reproductive health. In one study in 75 infertile men, the group treated with ashwagandha showed increased sperm count and motility. What’s more, the treatment led to a significant increase in testosterone levels.

The researchers also reported that the group who took the herb had increased antioxidant levels in their blood. In another study, men who received ashwagandha for stress experienced higher antioxidant levels and better sperm quality. After 3 months of treatment, 14% of the men’s partners had become pregnant. Ashwagandha can be beneficial for beard growth because it has been showing to increase testosterone levels when taken regularly. The more testosterone your body produces, the faster you will grow facial hair.

Ashwagandha... What?
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23. Can I take Ashwagandha daily?

This question is difficult to answer because we currently lack a lot of long-term information from clinical trials. Because of its possible drug-like effects on neurotransmission, it’s difficult to rule out unintended side effects or a loss of potency in the long term. However, what studies we do have generally suggest that the effects of Ashwagandha on stress or anxiety continually improve for at least two months after the beginning of daily supplementation.

Furthermore, the studies use Ashwagandha daily, and if a study finds an effect, the best way to get that same effect is to mimic the dose and dosing schedule in the study. It is unknown if taking breaks from Ashwagandha or taking them every other day will yield the same effects. The recommended dosage of ashwagandha depends on the type of supplement. Extracts are more effective than crude ashwagandha root or leaf powder. Remember to follow the instructions on the labels.

Ashwagandha... What?
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24. What are the side effects?

There haven’t been enough long-term studies to examine possible side effects. It is safe for most people and widely available Ashwagandha is a safe supplement for most people, although its long-term effects are unknown. It may cause mild drowsiness and sedation for some people. However, certain individuals should not take it, including pregnant and breastfeeding women. Pregnant women should avoid using ashwagandha because it can cause early delivery. People with autoimmune diseases should also avoid ashwagandha unless authorized by a healthcare provider. This includes people with conditions like rheumatoid arthritis, lupus, Hashimoto’s thyroiditis, and type 1 diabetes.

Additionally, those on medication for thyroid disease should be careful when taking ashwagandha, as it may increase thyroid hormone levels in some people. Stop taking ashwagandha at least 2 weeks before a scheduled surgery. Thyroid disorders: Ashwagandha might increase thyroid hormone levels. You should use cautiously if you have a thyroid condition or take thyroid hormone medications. Make sure you buy it from a reputable source.

Ashwagandha... What?
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25. In summary

Ashwagandha is a medicinal herb that offers several health benefits, such as the improvement of blood sugar, inflammation, mood, memory, stress, and anxiety. As well as a boost in muscle strength and fertility. It is classified as an adaptogen, meaning that it can help your body manage stress. Ashwagandha also provides numerous other benefits for your body and brain. Known as the powerhouse “Indian Ginseng” its many uses include: For example, the ability to boost brain function, lower blood sugar and cortisol levels, and help fight symptoms of anxiety and depression.

Ashwagandha can have a significant impact on athletic performance by improving heart and lung capacity while increasing energy levels. Ashwagandha is full of antioxidants that are essential for weight loss and overall well-being. These antioxidants speed up your metabolism, decrease inflammation, and thus help in burning the stored fat in your body. The increased blood flow and regulated hormones have a positive effect on libido and menstrual health and can also help with fertility. It helps to relieve stress and increase energy levels. Giving you an over feeling of better health and wellness.

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