15 Medicinal Plants the Potency of Which Is Backed By Science
Medicinal herbs and plants are often
associated with alternative medicine, but the reality is that many
plant-based products are recognized and used in conventional medicine as
well. In fact, many pills we associate with “chemicals”, such as
aspirin, for example, are derived from herbs and plants. The 15
medicinal plants listed here all have a whole host of various
science-backed health benefits.
It also needs pointing out that, despite
popular belief, natural medicines are by no means more gentle than
conventional treatments, even if some may be less concentrated. Most of
these powerful plants are just as potent and active as conventional
medicine, which is why you should always be cautious and consult your
doctor when mixing them with any medical treatments.
Another point to consider is the sourcing of plant-based medicines.
Unfortunately, most herbal and plant-based medicines are regulated
significantly less than conventional medical treatments, which means
that it’s safest to opt for brands with a good reputation to avoid
contaminated or inadequately-dosed products.
If you’re looking to incorporate herb and plant medicine in your daily
regimen, these 15 herbs are an excellent and safe start.
1. Grape Seed Extract
Grapeseed Oil
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Grape seed extract (GSE) is a supplement based on ground-up grape seeds.
It is available in different forms, both as tablets and as a liquid.
This extract is known for its outstanding antioxidant activity, which
accounts for the beneficial health effects of GSE for several
conditions, namely:
Poor blood circulation and swelling of the legs were shown to
improve after a few weeks of taking GSE in studies featuring healthy
adults and postmenopausal women with an increased risk of blood
clotting.
Hypertension and high cholesterol: a review study suggests daily
supplementation with GSE can lower both systolic and diastolic blood
pressure, especially in those suffering from metabolic syndrome, but
also in otherwise healthy adults.
Cancer studies featuring GSE are likewise ever-growing, though most
are animal model studies. The extract may prove beneficial at preventing
some forms of cancer and enhancing the effectiveness of chemotherapy.
There is no fixed recommended daily dose of GSE, but most studies list a
dose between 100-300 milligrams. Patients taking blood thinners should
not take grape seed extract without a doctor's supervision.
2. Echinacea
Echinacea is an herb native to North America, which is highly regarded
for its antimicrobial benefits. The herb has been used to fight cold and
flu symptoms for centuries, first introduced to European colonizers by
Native American communities. Today, the herb is available in the form of
supplements, powders, teas, and even juices.
Studies regarding the extent to which echinacea is capable of preventing
a cold when taken during cold season or during the early onset of a
cold are mixed, with most research suggesting that it can reduce one's
likelihood of catching a cold or the flu by 10-58%. The herb can
reportedly activate the immune system and may possibly have
anti-inflammatory properties as well, hence the improvement in cold and
flu symptoms.
3. Flaxseeds
herbal medicines with science backing flaxseeds
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Image Source: Marco Verch/ Flickr
Another ancient remedy that actually has quite a scientific backing are
flaxseeds. These small, reddish-brown seeds have been used in food and
medicine since 5,000 BC, and they are rich in phytoestrogens, soluble
fiber, and omega-3 fatty acids.
The key health benefits of flaxseeds include:
Weight loss: flaxseeds were shown to promote weight loss and prevent
obesity.
Constipation sufferers may benefit from taking flaxseeds to promote
bowel movements, likely due to the high fiber count of the seeds.
Hypertension and high cholesterol: studies suggest that including
flaxseeds in your diet can reduce blood pressure after 6 months of use
and decrease levels of LDL (or "bad") cholesterol by 8-18% in both
healthy adults and those suffering from high cholesterol.
Colon cancer prevention may be another beneficial property of
flaxseeds, with one animal study showing a marked reduction in tumor
growth and recurrence of colon cancer in subjects who took flaxseeds.
Flaxseeds are widely available, and they are sold whole in grocery
stores, or in the form of oil or supplements. Be careful with where you
purchase the seeds, as raw and unripe flaxseeds are toxic. The best way
to include flaxseeds in your diet is by simply sprinkling them on foods,
such as salads, oatmeal, pasta, or any other meal.
4. Tea Tree Oil
Tea tree oil is an essential oil derived from the leaves of the tea tree
plant (Melaleuca alternifolia), which is native to Australia. This oil
is sold in a concentrated form and should be used topically diluted
within a base oil to treat minor cuts, insect bites, and acne - all
warranted and scientifically-backed uses. Tea tree oil is also a common
ingredient in acne treatments and cosmetic products.
As mentioned above, the oil has antibacterial properties, but the
antifungal claims (the ability to treat dandruff and athlete's foot)
don't have much scientific evidence to support them. Avoid using or keep
tea tree oil away from kids under the age of 12 and pets, as it is
toxic for them. Don't use tea tree oil around your mouth or ingest the
oil - it is toxic even for adults when consumed internally.
5. Turmeric
Turmeric, the golden spice we're all probably familiar with, is renowned
for its anti-inflammatory properties. Turmeric is widely available
everywhere these days, and you can buy it fresh, powdered, or in
supplement form. Apart from the anecdotal evidence and traditional use
of the spice in Ayurveda, there are several scientifically-supported
benefits of turmeric:
Osteoarthritis pain reduction is one of the most well-founded
benefits of turmeric, with turmeric supplementation being found to be as
effective as ibuprofen at relieving joint pain.
Depression symptoms are likewise reduced in patients suffering from
major depression who are already taking an antidepressant, so turmeric
may enhance or supplement the potency of antidepressants.
Antioxidant-rich turmeric is recommended as an addition to food
capable of fighting free radical damage.
High blood lipid content reduction is also observed, especially in
patients with metabolic syndrome.
When choosing a turmeric supplement or powder, be wary of the sourcing
of the product. Some suppliers are known for mixing turmeric with lead
to add a vibrant color. Avoid using the spice without a doctor's
permission if you're taking blood-thinning medications.
6. Lavender
If you're ever feeling stressed or restless, and who doesn't, consider
making lavender essential oil a permanent feature in your bathroom
cabinet. This concentrated essential oil derived from aromatic lavender
flowers is a beautiful calming agent that was shown to decrease
migraines, lower anxiety levels and prevent memory loss and
concentration issues during stressful periods in life.
The oil is best used as aromatherapy, but relaxing lavender teas are
likewise available in stores. Like tea tree oil, lavender essential oil
should be diluted using a carrier oil and should not be consumed
internally, as allergic reactions and toxicity are quite common.
7. Peppermint
Commons
Peppermint is leafy plant from the mint family, and its leaves have been
used as an herbal remedy for millennia. Dried peppermint leaves were
even found in Egyptian pyramids - the first archeological evidence of
the medicinal use of the plant. Today, we have scientific evidence of
peppermint tea being effective at easing abdominal pain and bloating in
patients suffering from chronic digestive issues, such as irritable
bowel syndrome (IBS).
Peppermint is also effective at relieving indigestion symptoms. Finally,
there is also some evidence that applying peppermint oil on one's
temples may reduce tension headaches as well as 1,000 mg of
acetaminophen.
8. Chili Peppers
Chili peppers are also some of the most well-studied plant medicines.
These red spicy peppers are native to Mexico, and they can be used to
ease joint and muscle pain, heartburn, and may even help regulate blood
pressure. All of this is thanks to the active spicy component in chilies
- capsaicin, as well as other antioxidant components.
There are many existing varieties of chili peppers. Needless to say,
chilies are available in many forms, both as food condiments, powdered
spices, fresh, or dried whole. Some topical pain relieving creams and
ointments, too, contain chili peppers.
9. Evening Primrose Oil
Evening primrose oil is derived from the vibrant yellow flowers and
other parts of the common evening primrose plant. Evening primrose has
been used by Native Americans and Europeans to treat a variety of issues
for centuries. Today, we know that the oil of the plant is effective at
reducing the symptoms of eczema, dermatitis, PMS, rheumatoid arthritis
pain, and even nerve damage due to diabetes.
Evening primrose oil is available in supplement form, but before you
decide to start taking it, consult with your doctor. Primrose oil has
many interactions with other medications, such as blood thinners and
antipsychotic medications, just to name a few. It is also not
recommended for people suffering from bleeding disorders and epilepsy,
as it can cause seizures, bleeding, and other complications.
10. Caraway Seeds
You have likely tried caraway seeds in foods, and they do add a pleasant
anise flavor when added to stews, soups, and even bread. But did you
know that these seeds also offer several health benefits? These seeds
are beneficial for digestion, being capable of relieving cramps,
bloating, gas and other digestive symptoms.
Additional studies also show that these seeds also offer
anti-inflammatory benefits and promote immune health. Adding caraway
seeds into your diet is easy - simply add 1 teaspoon to 1 tablespoon of
whole or powdered seeds into foods when you need it, and you're done.
People with gallbladder issues should consult their physician before
consuming caraway seeds.
11. Eucalyptus Oil
Here is another Australian plant with remarkable pain relief properties -
eucalyptus oil. Apart from the known effect of clearing the air
passageways when your nose is congested, eucalyptus oil actually also
has pain-relieving properties when inhaled.
Do keep in mind, however, that this strong oil isn't suitable for small
children and patients suffering from asthma and other breathing issues.
Also make sure to keep the oil away from pets, as it is toxic when
ingested.
12. Chamomile
Chamomile isn't just a tea flavor. The flowers of the Roman chamomile
plant have been dried and brewed to be used as a calming and
antibacterial remedy for centuries. Chamomile is available in a variety
of forms, including teas, capsules, and liquids today, and scientific
evidence suggests that the herb is capable of reducing anxiety in people
suffering from generalized anxiety disorder, so it's similar to
lavender in terms of its soothing and calming properties.
13. Shiitake Mushrooms
Who doesn't need an immunity and longevity boost these days? Well, it
seems like adding some Japanese shiitake mushrooms into your soups or
other dishes just may help you in that. These mushrooms are considered
medicine in Asian countries where they originated, and there is some
evidence suggesting that these delicious mushrooms can improve one's
immune health after just 4 weeks of daily consumption.
There's also some additional research
supporting the antioxidant and cancer-prevention effect of shiitake
mushrooms. The recommended daily dose of the mushrooms varies across
studies: 5-10 grams is the average daily intake.
14. Nettles
If you only see stinging nettle as a weed that causes a terrible skin
rash, you might change your mind after reading this. In fact, tea made
of stinging nettle is a traditional remedy for urinary issues, such as
kidney stones, an enlarged prostate, and urinary tract infections, and
there is some evidence to support those claims.
Stinging nettle may also be beneficial at relieving arthritis pain and
inflammation, as suggested by the Arthritis Foundation. Finally, there
is some research suggesting nettle tea is beneficial for lowering blood
sugar, but more evidence is necessary to support that claim.
Note that stinging nettle tea isn't safe for pregnant and breastfeeding
women and has quite a lot of drug interactions, so if you want to start
drinking nettle tea regularly or taking a nettle supplement, talk to
your doctor first.
15. Ginkgo
Ginkgo biloba is one of the most ancient surviving tree species on the
planet, with some fossils of the tree dating back 270 million years.
Native to China, the tree is now widely available as a nutritional
supplement that promises to keep your brain young and help you prevent
dementia. But are any of those claims true?
There is some truth to those claims: scientific evidence shows that
ginkgo supplementation can help slow down cognitive decline associated
with dementia and Alzheimer's disease by increasing blood flow and
oxygen supply to the brain. The herb may also be beneficial for memory,
alertness, and may even help with vertigo.
The herbal medicine is made of the leaves of the ginkgo tree, and these
leaves can be either sold dried to prepare tea, or offered in the form
of drops, tablets, or capsules. Keep in mind that ginkgo may have
adverse side effects and unexpected drug interactions, so make sure you
notify your physician before deciding to take this supplement.