Home | ABOUT | SERVICES | CONTACT

/ nu·tri·tion 101 /

noun: the study of nutrients and their role in maintaining health, growth, and energy. It involves principles of a balanced diet, understanding macronutrients and micronutrients, and the importance of whole foods. Proper nutrition supports overall well-being, enhances immune function, and reduces the risk of chronic diseases. Tailored nutritional guidance is essential for optimizing health, managing weight, and promoting a flourishing lifestyle.

Nutritional Foundations

I

Deficiencies

I

Hydrataion

I

Herbs

I

Organic vs Nonorganic

I

Food Temperatures

I

Storage Containers

I

Resources

Nutritional Foundations

I

Deficiencies

I

Hydrataion

I

Herbs

I

Organic vs Nonorganic

I

Food Temperatures

I

Storage Containers

I

Resources

By having a varied and balanced diet, individuals can reduce the risk of these common nutrient deficiencies and support overall health and well-being.

Iron:

Importance: Essential for the production of hemoglobin, which carries oxygen in the blood.

Symptoms of Deficiency: Fatigue, weakness, pale skin, shortness of breath, and dizziness.

The recommended daily intake is 8-18 mg.

Nutritional Foundations

I

Deficiencies

I

Hydrataion

I

Herbs

I

Organic vs Nonorganic

I

Food Temperatures

I

Storage Containers

I

Resources

Ingredients:

1 liter of water

1/4 teaspoon of salt (preferably Himalayan or sea salt)

2 tablespoons of honey or maple syrup

1/4 cup of lemon juice

Optional: 1/2 teaspoon of baking soda (to balance acidity)

Optional: 1 cup of horsetail tea for added health benefits

Instructions:

• Mix water, salt, sweetener, lemon juice, and baking soda in a large pitcher until the sweetener and salt are fully dissolved.
  
• If adding horsetail tea, boil 1 cup of water and add 1 teaspoon of dried horsetail. Let it steep for 10-15 minutes, then strain and cool.
• Combine the colled horsetail tea with the other ingredients and store in the refrigerator and consume throughout the day as needed.
  

Nutritional Foundations

I

Deficiencies

I

Hydrataion

I

Herbs

I

Organic vs Nonorganic

I

Food Temperatures

I

Storage Containers

I

Resources

LET’S TALK HERBS

Philosophy of Herbs

/ he·rb·s /

noun: herbal medicine that adopts a holistic approach to health, focusing on the use of plant-based remedies to support and enhance the body’s natural healing processes. Renowned for their potency, versatility, and typically minimal side effects, herbs serve as powerful allies in both preventive and therapeutic healthcare.

Herbs have been integral to human health for millennia, offering a natural, accessible means to treat various ailments and promote overall wellness. Unlike synthetic drugs, herbs often work in harmony with the body, addressing the root causes of health issues rather than just alleviating symptoms.

• Natural Potency: Herbs contain a complex array of bioactive compounds that can promote health and prevent disease. They have anti-inflammatory, antioxidant, and antimicrobial properties that support the body’s natural healing processes.

• Holistic Healing: Herbs address the whole person, targeting physical, emotional, and mental well-being. They can be used to treat existing conditions as well as prevent illness.

• Versatility: Herbs can be used in various forms—teas, tinctures, capsules, topical applications—allowing for personalized and versatile treatment options.

• Historical and Cultural Wisdom: Herbal medicine draws on centuries of traditional knowledge from cultures around the world, providing a rich, time-tested foundation for modern applications.

Despite their significant benefits, herbs are sometimes overlooked in favor of conventional medicine due to:

• Lack of Awareness: Many people are not familiar with the therapeutic potential of herbs or how to use them effectively.

• Scientific Validation: While scientific research supporting the efficacy of herbs is growing, it is still limited compared to the extensive studies on pharmaceuticals. This can lead to skepticism or underutilization.

• Pharmaceutical Dominance: The influence of the pharmaceutical industry often overshadows herbal remedies, which are less profitable and thus less promoted.

When incorporated into daily health practices, herbs can have profound effects on:

• Chronic Conditions: Many herbs are effective in managing chronic conditions, such as arthritis, diabetes, and cardiovascular diseases, by addressing underlying causes.

• Immune System: Herbs like echinacea, elderberry, and garlic help boost immune function.

• Digestive Health: Herbs like peppermint, fennel, and ginger can help with bloating, gas, and nausea.

• Anti-inflammatory: Herbs like turmeric, ginger, and boswellia can help manage conditions like arthritis and IBD.

• Mental Health: Herbs like St. John's Wort, abhwagandha, and valerian root can reduce anxiety, stress, and depression as well as improve sleep quality.

-Joint Pain and Inflammation-

Turmeric (Curcuma longa):

Benefits: Anti-inflammatory, antioxidant, improves brain function, lowers risk of heart disease. Evidence: Studies show curcumin, the active compound in turmeric, can reduce inflammation and oxidative stress, and improve cognitive function and cardiovascular health.

-Nausea-

Ginger (Zingiber officinale):

Benefits: Digestive aid, anti-inflammatory, relieves nausea, supports immune function. Evidence: Research indicates ginger can effectively reduce nausea, improve digestion, and decrease inflammation.

-Common Cold and Flu-

Echinacea (Echinacea purpurea):

Benefits: Boosts immune function. Evidence: Studies show it helps increase white blood cells, which are needed to fight infections.

-Cognitive Function-

Gingko Biloba:

Benefits: Enhances energy, reduces fatigue, improves cognitive function. Evidence: Studies indicate gingko improves blood flow to the brain, which can help with memory and concentration.

-Digestive Issues-

Peppermint (Mentha piperita):

Benefits: Digestive aid, relieves headaches, anti-inflammatory. Evidence: Research indicates peppermint oil can alleviate symptoms of IBS, reduce headaches, and decrease inflammation.

-Depression-

St. John’s Wart:

Benefits: Reduces mild to moderate depression. Evidence: Studies show it increases neurotransmitters like serotonin, dopamine, and norepinephrine, which are associated with mood regulation.

-Anxiety and Stress-

Ashwagandha (Withania somnifera):

Benefits: Reduces stress and anxiety, improves sleep, boosts brain function, enhances physical performance. Evidence:Research shows ashwagandha can significantly reduce stress and anxiety levels and improve sleep quality.

-Nutrient Rich-

Stinging Nettle (Urtica dioica):

Benefits: Anti-inflammatory, supports urinary, skin, and prostate health, relieves allergies, improves blood sugar; rich in vitamins and minerals. Evidence: Studies show that nettle can reduce inflammation, support urinary tract health, and alleviate allergy symptoms. It is also rich in nutrients such as vitamins A, C, K, and minerals like iron and calcium.

-Sleep Disorders-

Chamomile (Matricaria recutita):

Benefits: Promotes relaxation, improves sleep quality, anti-inflammatory. Evidence: Research supports chamomile's role in promoting relaxation, improving sleep quality, and reducing inflammation.

Nutritional Foundations

I

Deficiencies

I

Hydrataion

I

Herbs

I

Organic vs Nonorganic

I

Food Temperatures

I

Storage Containers

I

Resources

Clean 15

The Environmental Working Group (EWG) annually releases a list of the Clean 15, highlighting produce least likely to contain pesticide residues. These fruits and vegetables are considered safer to consume when grown conventionally. Here are the 2024 Clean 15:

1. Avocados
2. Sweet Corn
3. Pineapples
4. Onions
5. Papayas
6. Sweet Peas (frozen)
7. Asparagus
8. Honeydew Melon
9. Kiwi
10. Cabbage
11. Mushrooms
12. Cantaloupe
13. Mangoes
14. Watermelon
15. Sweet Potatoes

Buying Note: These items have lower pesticide levels, making them safer choices when buying conventional produce. Focus on these to reduce exposure to harmful chemicals.

Dirty Dozen

The Dirty Dozen list from EWG identifies produce with the highest levels of synthetic pesticides, fertilizers, genetically modified organisms (GMOs), antibiotics, or growth hormones. Organic farms use natural products and processes to enhance soil fertility, control pests, and promote biodiversity.

It's advisable to buy these items organic to minimize pesticide exposure. Here are the 2024 Dirty Dozen:

1. Strawberries
2. Spinach
3. Kale, Collard, and Mustard Greens
4. Nectarines
5. Apples
6. Grapes
7. Bell and Hot Peppers
8. Cherries
9. Peaches
10. Pears
11. Celery
12. Tomatoes

Buying Note: For these items, prioritize purchasing organic versions to reduce pesticide intake. These fruits and vegetables are more likely to contain pesticide residues, even after washing and peeling.

Produce Buying Guide:

• Seasonal and Local: Whenever possible, buy seasonal and local produce. It’s fresher, often cheaper, and has a lower environmental impact.

• Washing Produce: Regardless of buying organic or conventional, always wash your produce thoroughly under running water to remove dirt, bacteria, and pesticide residues.

• Organic on a Budget: If budget constraints are a concern, prioritize buying organic for the Dirty Dozen and opt for conventional for the Clean 15. This strategy helps reduce pesticide exposure while managing costs.

For more detailed information, visit the Environmental Working Group's website.

Nutritional Foundations

I

Deficiencies

I

Hydrataion

I

Herbs

I

Organic vs Nonorganic

I

Food Temperatures

I

Storage Containers

I

Resources

The temperature at which foods are stored and prepared significantly influences their nutritional value and nutrient density. Fresh foods, while often nutrient-rich, can be costly, particularly organic varieties, and may spoil quickly, leading to waste. Knowing which foods are best bought fresh and which can be effectively frozen without losing their nutrient density is crucial for maintaining a balanced diet, reducing costs, and minimizing waste. This approach ensures continuous access to nutrient-rich foods, supporting overall health and wellness.

Fresh fruits and vegetables are considered the gold standard for nutrient density. Consuming these foods raw or with minimal processing maximizes the preservation of vitamins, minerals, and antioxidants.

Pros:

• High Nutrient Content: Best levels of vitamins and minerals when consumed soon after harvest.
  
• Natural Enzymes: Supports digestion and overall health.
  
• Flavor and Texture: Superior taste and freshness.
  

Cons:

• Shelf Life: Rapid spoilage can lead to nutrient loss.
  
• Cost and Availability: Often expensive and seasonally dependent.
  

In Short:

• Nutrients: Ranging from vitamin C, carotenoids, myrosinase, and healthy fats.
  
• Benefits: Supports everything from immune function to heart health and digestive wellness.
  
• Temperature Effect: Consuming fresh ensures maximum retention of vitamins, enzymes, and antioxidants. Cooking or freezing can reduce vitamin content and alter beneficial properties.
  

Foods Okay to Freeze:

Produce is typically harvested at peak ripeness and immediately frozen to lock in nutrients, preserving its nutritional value over extended periods.

Pros:

• Nutrient Preservation: Excellent retention of vitamins and minerals, particularly vitamin C and B vitamins.
  
• Convenience and Availability: Accessible year-round and easy to prepare.
  
• Reduced Waste: Longer shelf life decreases food waste.
  

Cons:

• Texture Changes: Freezing may alter the texture of some produce.
  
• Added Ingredients: Some products may include unnecessary additives.
  

In Short:

• Nutrients: Proteins, omega-3 fatty acids, fibers, and minerals.
  
• Benefits: Preserves essential nutrients effectively.
  
• Temperature Effect: Freezing maintains nutritional integrity and extends usability.
  

*Avoid Freezing:

• High Water Content Foods (e.g., cucumbers, lettuce):
  
• Issues: Texture degradation due to ice crystal formation.
  
• Impact: Less palatable, which might lead to discarding nutrient-rich foods.
  

Foods Okay to Heat:

Cooking can modify the nutrient profile of foods, with the method and duration of cooking affecting the nutritional outcomes.

Pros:

• Enhanced Bioavailability: Increases the absorption of nutrients like lycopene and beta-carotene.
• Improved Digestibility: Breaks down plant cell walls, facilitating easier nutrient absorption.
• Food Safety: Eliminates pathogens, reducing foodborne illness risks.

Cons:

• Nutrient Loss: Water-soluble vitamins such as vitamin C and B vitamins are particularly vulnerable.
• Harmful Compounds: Techniques like frying can produce acrylamide.

In Short:

• Nutrients: Include beta-carotene, lycopene, and various vitamins.
• Benefits: Enhances bioavailability of certain nutrients and improves digestibility.
• Temperature Effect: Cooking methods can enhance or diminish nutrient profiles; steaming or baking is preferable to boiling.

Minimal Cooking Time: To preserve nutrients, cook vegetables for the shortest time possible. Steaming and microwaving are generally better than boiling or frying.

Use Less Water: When cooking, use minimal water to prevent leaching of water-soluble vitamins like vitamin C and B vitamins.

Blanching Before Freezing: Blanching vegetables before freezing helps retain color, texture, and nutrients. However, it’s essential to blanch for the appropriate amount of time to avoid nutrient loss.

• Avoid Repeated Thawing and Refreezing: Thawing and refreezing can degrade the quality and nutrient content of frozen foods. Thaw only what you need to use.
  

1. Asparagus
   
2. Carrots,
3. Mushrooms
4. Sweet Potatoes
5. Squash
6. Tomatoes
7. Legumes

Nutritional Foundations

I

Deficiencies

I

Hydrataion

I

Herbs

I

Organic vs Nonorganic

I

Food Temperatures

I

Storage Containers

I

Resources

When it comes to storing food, the choice of container can significantly impact both health and environmental factors.

Plastic Containers

Pros:

• Lightweight and Durable: Plastic containers are less likely to break compared to glass.
  
• Cost-Effective: Generally cheaper than glass containers.
  

Cons:

• Chemical Leaching: Plastic containers, especially when heated, can leach harmful chemicals such as Bisphenol A (BPA) and phthalates into food. These chemicals are endocrine disruptors and have been linked to various health issues, including hormonal imbalances and increased cancer risk.
  
• Not Microwave-Safe: Heating food in plastic containers can increase the risk of chemical leaching. The FDA and EWG recommend using microwave-safe containers, but even these are not entirely free of risk.
  
• Environmental Impact: Plastic containers contribute to pollution and are often not recyclable (non-biodegradable), leading to environmental degradation.
  

If Using Plastic Containers:

• Avoid Heating: Never microwave food in plastic containers. Instead, transfer food to a microwave-safe glass or ceramic container before heating.
  
• Check Labels: Look for BPA-free and phthalate-free labels, although BPA-free plastics can still contain other harmful chemicals.
  
• Use for Cold Storage: Limit the use of plastic containers for cold food storage and avoid prolonged storage of fatty or acidic foods, which can increase leaching.
  
• Replace As Needed: Replace plastic containers that are scratched or worn, as they may be more likely to leach chemicals.

Glass Containers

Pros:

• Chemical-Free: Glass does not leach harmful chemicals into food, making it a safer option for food storage.
  
• Source: Studies have shown that glass is an inert material that does not react with food substances, ensuring no harmful chemicals are transferred.
  
• Microwave and Oven Safe: Glass containers can be safely used in microwaves and ovens without the risk of chemical leaching.
  
• Environmental Benefits: Glass is 100% recyclable, has a lower environmental impact, and can be reused multiple times without degrading in quality.
  
• Long-Term Durability: Although initially more expensive, glass containers have a longer lifespan, making them cost-effective in the long run.
  

Cons:

• Heavier and Fragile: Glass containers are heavier and can break more easily compared to plastic.
  
• Cost: Glass is typically more expensive upfront compared to plastic.

Tips for Using Glass Containers:

• Choose Tempered Glass: Tempered glass is more resistant to thermal shock and is less likely to break when heated.
  
• Use for All Types of Storage: Glass is suitable for both hot and cold food storage.
  
• Recycle Properly: Ensure that broken or unusable glass containers are recycled appropriately to reduce environmental impact.
  

Overall, glass containers are a better choice due to their safety, durability, and recyclability. While plastic containers can be convenient, they come with significant health risks, especially when used for heating food. By opting for glass containers and following safe storage practices, you can better protect their health and contribute to a healthier environment.

back to top.

Resources:

1. Mahan LK, Raymond JL. Krause's Food & the Nutrition Care Process. 14th ed. Elsevier; 2017.
2. Whitney E, Rolfes SR. Understanding Nutrition. 15th ed. Cengage Learning; 2018.
3. Slavin JL. Dietary fiber and body weight. Nutrition. 2005;21(3):411-418. doi:10.1016/j.nut.2004.08.018.
4. Jacobs DR, Tapsell LC. Food, not nutrients, is the fundamental unit in nutrition. Nutr Rev. 2007;65(10):439-450. doi:10.1111/j.1753-4887.2007.tb00269.x.
5. Calder PC. Feeding the immune system. Proc Nutr Soc. 2013;72(3):299-309. doi:10.1017/S0029665113001286.
6. Gleeson M, Bishop NC, Oliveira M, Tauler P. Influence of training load on upper respiratory tract infection incidence and antigen-stimulated cytokine production in elite swimmers. Med Sci Sports Exerc. 2012;44(8):1249-1256. doi:10.1249/MSS.0b013e31824c817b.
7. Hu FB. Plant-based foods and prevention of cardiovascular disease: an overview. Am J Clin Nutr. 2003;78(3 Suppl):544S-551S. doi:10.1093/ajcn/78.3.544S.
8. Esposito K, Kastorini CM, Panagiotakos DB, Giugliano D. Mediterranean diet and metabolic syndrome: an updated systematic review. Rev Endocr Metab Disord. 2013;14(3):255-263. doi:10.1007/s11154-013-9253-9.
9. Astrup A, Dyerberg J, Selleck M, Stender S. Nutrition transition and its relationship to the development of obesity and related chronic diseases. Obes Rev. 2008;9 Suppl 1:48-52. doi:10.1111/j.1467-789X.2007.00438.x.
10. Kahan S, Manson JE. Nutrition counseling in clinical practice: how clinicians can do better. JAMA. 2017;318(12):1101-1102. doi:10.1001/jama.2017.10434.
11. U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015–2020 Dietary Guidelines for Americans. 8th Edition. December 2015. Available at: http://health.gov/dietaryguidelines/2015/guidelines/
12. Rodríguez NR, DiMarco NM, Langley S. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. J Am Diet Assoc. 2009;109(3):509-527. doi:10.1016/j.jada.2009.01.005.
13. Hooper L, Martin N, Abdelhamid A, Davey Smith G. Reduction in saturated fat intake for cardiovascular disease. Cochrane Database Syst Rev. 2015;6(6). doi:10.1002/14651858.CD011737.
14. Carr AC, Maggini S. Vitamin C and immune function. Nutrients. 2017;9(11):1211. doi:10.3390/nu9111211.
15. Holick MF. Vitamin D deficiency. N Engl J Med. 2007;357(3):266-281. doi:10.1056/NEJMra070553.
16. Weaver CM. Calcium in food fortification strategies: health effects and bioavailability. Proc Nutr Soc. 2014;73(4):453-461. doi:10.1017/S0029665114000658.
17. Abbaspour N, Hurrell R, Kelishadi R. Review on iron and its importance for human health. J Res Med Sci. 2014;19(2):164-174.
18. Anderson JW, Baird P, Davis RH Jr, et al. Health benefits of dietary fiber. Nutr Rev. 2009;67(4):188-205. doi:10.1111/j.1753-4887.2009.00189.x.
19. Farshchi HR, Taylor MA, Macdonald IA. Regular meal frequency creates more appropriate insulin sensitivity and lipid profiles compared with irregular meal frequency in healthy lean women. Eur J Clin Nutr. 2004;58(7):1071-1077. doi:10.1038/sj.ejcn.1601935.
20. de Oliveira Otto MC, Padhye NS, Bertoni AG, Jacobs DR Jr, Mozaffarian D. Everything in moderation--dietary diversity and quality, central obesity and risk of diabetes. PLoS One. 2015;10(10). doi:10.1371/journal.pone.0141341.
21. Lachat C, Nago E, Verstraeten R, et al. Eating out of home and its association with dietary intake: a systematic review of the evidence. Obes Rev. 2012;13(4):329-346. doi:10.1111/j.1467-789X.2011.00953.x.
22. Campos S, Doxey J, Hammond D. Nutrition labels on pre-packaged foods: a systematic review. Public Health Nutr. 2011;14(8):1496-1506. doi:10.1017/S1368980010003290.
23. Moubarac JC, Batal M, Louzada ML, Steele EM, Monteiro CA. Consumption of ultra-processed foods predicts diet quality in Canada. Appetite. 2017;108:512-520. doi:10.1016/j.appet.2016.11.006.
24. Robinson E, Almiron-Roig E, Rutters F, et al. A systematic review and meta-analysis examining the effect of eating rate on energy intake and hunger. Am J Clin Nutr. 2014;100(1):123-151. doi:10.3945/ajcn.113.081745.
25. Office of Dietary Supplements (ODS). NIH Office of Dietary Supplements. 2024. Accessed June 19, 2024. https://ods.od.nih.gov/.
26. U.S. Food and Drug Administration. Bisphenol A (BPA): Use in Food Contact Application. Available at: https://www.fda.gov/food/food-additives-petitions/bisphenol-bpa
27. Environmental Working Group. EWG's 2021 Shopper's Guide to Pesticides in Produce. Available at: https://www.ewg.org/foodnews/summary.php
28. Popkin BM, D'Anci KE, Rosenberg IH. Water, hydration, and health. Nutr Rev. 2010;68(8):439-458. doi:10.1111/j.1753-4887.2010.00304.x.
29. Cheuvront SN, Carter R III, Sawka MN. Fluid balance and endurance exercise performance. Curr Sports Med Rep. 2003;2(4):202-208. doi:10.1249/00149619-200308000-00004.
30. Manz F, Wentz A. Hydration status in the United States and Germany. Nutr Rev. 2005;63(6 Pt 2). doi:10.1111/j.1753-4887.2005.tb00152.x.
31. Masento NA, Golightly M, Field DT, Butler LT, van Reekum CM. Effects of hydration status on cognitive performance and mood. Br J Nutr. 2014;111(10):1841-1852. doi:10.1017/S0007114513004455.
32. Palma L, Marques LT, Bujan J, Rodrigues LM. Dietary water affects human skin hydration and biomechanics. Clin Cosmet Investig Dermatol. 2015;8:413-421. doi:10.2147/CCID.S86820.
33. Armstrong LE. Hydration assessment techniques. Nutr Rev. 2005;63(6 Pt 2). doi:10.1111/j.1753-4887.2005.tb00153.x.
34. Sawka MN, Montain SJ. Fluid and electrolyte supplementation for exercise heat stress. Am J Clin Nutr. 2000;72(2 Suppl):564S-572S. doi:10.1093/ajcn/72.2.564S.
35. Grandjean AC, Reimers KJ, Buyckx ME. Hydration: issues for the 21st century. Nutr Rev. 2003;61(8):261-271. doi:10.1301/nr.2003.aug.261-271.
36. National Academies of Sciences, Engineering, and Medicine. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. Washington, DC: The National Academies Press; 2005. doi:10.17226/10925.
37. Viera A, Wadsworth D. Content of coconut water and its use as a hydration drink. Int J Sport Nutr Exerc Metab. 2008;18(4):380-391. doi:10.1123/ijsnem.18.4.380.
38. Bogdanov S, Jurendic T, Sieber R, Gallmann P. Honey for nutrition and health: a review. J Am Coll Nutr. 2008;27(6):677-689. doi:10.1080/07315724.2008.10719745.
39. Girard M, Doucet M, Charbonneau D, et al. Maple products for nutritional and health benefits: a review of the evidence. Crit Rev Food Sci Nutr. 2020;60(6):991-1013. doi:10.1080/10408398.2018.1546667.
40. Kraft MD, Btaiche IF, Sacks GS. Review of the refeeding syndrome. Nutr Clin Pract. 2005;20(6):625-633. doi:10.1177/0115426505020006625.
41. Foster S, Duke JA. A Field Guide to Medicinal Plants and Herbs: Of Eastern and Central North America. Houghton Mifflin Harcourt; 2014.
42. Barnes J, Anderson LA, Phillipson JD. Herbal Medicines. 3rd ed. Pharmaceutical Press; 2007.
43. Almeida IMC, Monteiro MHD, Candeias F, Silva AMS. Chemical composition, antioxidant and antimicrobial activity of the dry and fresh extracts of Equisetum arvense L. Ind Crops Prod. 2012;42:216-221. doi:10.1016/j.indcrop.2012.05.019.
44. Ernst E. The role of complementary and alternative medicine. BMJ. 2000;321(7269):1133-1135. doi:10.1136/bmj.321.7269.1133.
45. Tilburt JC, Kaptchuk TJ. Herbal medicine research and global health: an ethical analysis. Bull World Health Organ. 2008;86(8):594-599. doi:10.2471/BLT.07.042820.
46. Bent S. Herbal medicine in the United States: review of efficacy, safety, and regulation. J Gen Intern Med. 2008;23(6):854-859. doi:10.1007/s11606-008-0632-y.
47. Gafner S, Bergeron C. The challenges of assessing botanical dietary supplement safety and efficacy: a review. Curr Opin Food Sci. 2019;30:93-99. doi:10.1016/j.cofs.2019.07.007.
48. Posadzki P, Watson LK, Ernst E. Adverse effects of herbal medicines: an overview of systematic reviews. Clin Med (Lond). 2013;13(1):7-12. doi:10.7861/clinmedicine.13-1-7.
49. Ekor M. The growing use of herbal medicines: issues relating to adverse reactions and challenges in monitoring safety. Front Pharmacol. 2013;4:177. doi:10.3389/fphar.2013.00177.
50. Barnes PM, Bloom B, Nahin RL. Complementary and alternative medicine use among adults and children: United States, 2007. Natl Health Stat Report. 2008;(12):1-23.
51. Dewanto V, Wu X, Liu RH. Processed sweet corn has higher antioxidant activity. J Agric Food Chem. 2002;50(17):4970-4976.

naturopathic

nourishment

Phone

503-277-3509

Email

NaturopathicNourishment@gmail.com

Get in touch!

Find out how we can help you naturally and thrive holistically.

Disclaimer: The information provided on this website is for educational purposes only and is not intended as medical advice. Please consult with a healthcare professional for personalized health guidance.

TERMS & CONDITIONS | PRIVACY POLICY | DISCLAIMER

© 2024 Naturopathic nourishment. All rights reserved.