Issue #343: Worth the Money?
Good morning. It’s Thursday, May 16th.
Stat of the Day
The number of years that ginseng has been used as a food and medicine in Asia - specifically in China and Korea. (source)
Learn
Ginseng & Maca
In the previous issue we covered ashwagandha - one of a handful of adaptogens.
Two other popular adaptogens are ginseng and maca.
Both have been used as medicinal super herbs for centuries - ginseng in Asian cultures and maca from the Incan empire in Peru.
Asian ginseng is actually called “panax” ginseng. Panax in Greek translates to “cure all” - which makes sense because for centuries it was considered one of the top go-to herbs for medical needs.
Today, there are two variants of ginseng - Asian Ginseng and American Ginseng.
Asian Ginseng is more potent and is thought to boost energy - it’s the “yang” or fire in our body.
American Ginseng is known for calming effects to promote relaxation and support immune function - the “ying” or nourishing fluid of our body.
NOTE: Siberian Ginseng isn’t actually ginseng at all.
Research shows a ton of “potential” benefits from ginseng - remember it is a cure all 🙂.
But there’s a lack of robust studies in humans proving many of these claims. In addition to a boost in energy, the three benefits that appear to have some validity are:
Enhancing Memory and Cognitive Health
Boosting Immune Function
Regulating Blood Sugar
So if you’re looking for a mental boost, starting to feel the early symptoms of a cold, or on the road to diabetes or metabolic problems - consider trying out ginseng tea or the capsule form (more potent).
But again, the science is still evolving and doesn’t suggest this herb should be a part of your daily regimen 365 days a year - maybe just a little bit.
As for maca, it was an “herb” consumed by Incan warriors before going to battle - which they did a lot…conquering much of the western part of South America before an internal civil war between two brothers competing to become the next emperor.
Although called Peruvian Ginseng - it isn’t like ginseng. It isn’t even an herb. It’s actually a cruciferous vegetable like cauliflower. Much of its power might be linked to its ability to grow in extremely hard conditions in the Andes mountains.
Again, robust scientific studies are lacking here and it’s hard to say with certainty that this really is a “superfood.” The research that does exist shows that maca is probably most beneficial in sexual health.
Specifically, maca may improve erectile dysfunction and semen quality in men, and sexual function and desire in women.
Because it doesn’t seem to change our hormonal balance, the most likely reason for this effect is that maca does have anti-depressant effects (i.e., it’s an adaptogen influencing our stress and HPA axis) and helps us maintain energy throughout the day without the use of a stimulant like caffeine.
Since I’m not a coffee drinker, I sometimes add maca in my AM smoothie as an energy boost. The powder is a very mild, nutty flavor (you barely notice it’s in there), but it will thicken the smoothie so be sure to add more liquid than you normally would.
Try
Tea & Smoothie
Feeling the earliest symptoms of a possible cold or flu coming on? Try adding ginseng capsules - along with black cumin seed and zinc - to prevent or minimize the time this infection takes you down. Not down for a supplement? You can add the actual root to teas or soups.
Feeling low energy in the morning and don’t want to always reach for the cup of caffeine? Try adding maca to an AM smoothie to maintain a consistent bounce in your step all day long.
Here’s a maca smoothie recipe from Dr. Kara Fitzgerald if you need a little inspiration.
As with any and all supplements, make sure you are always buying from reputable, high-quality brands to ensure you’re getting that herb or adaptogen without all the other junk - like heavy metals. Here’s a respected brand for maca powder (no affiliation).
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Eat
Greek Yogurt
When it comes to the most nutritious dairy products, Greek yogurt is at the top of the list. Known for its thick and creamy texture, Greek yogurt is a versatile ingredient packed with essential nutrients.
Health benefits
Greek yogurt is an excellent source of protein, key for muscle repair and growth
It’s rich in probiotics - containing beneficial bacteria to promote gut health and digestion
Great source of calcium, crucial for bone health
Greek yogurt is low in sugar if - this is a big if - you get plain unsweetened. Otherwise, you’ll be looking at 10+ grams of sugar per serving for no reason whatsoever. Ok maybe it does taste a little better, but I swear you’ll get used to the unsweetened version and not want to go back.
How to enjoy
Serving size: roughly the size of your fist
Diets: Greek yogurt is naturally low in lactose and carbohydrates, making it suitable for many dietary preferences, including low-carb, keto, and gluten-free diets. But if dairy or lactose isn’t your thing, then check out some awesome coconut yogurt from Harmless Harvest.
Pairing: it pairs well with a variety of fruits, nuts, and seeds for a delicious and nutritious snack or breakfast option. Just remember to go with low or no sugar options
And the best part of Greek yogurt? It can replace so many ugly (Max’s term) ingredients in cooking and baking like sour cream, heavy cream, and cream cheese, and mayo.
Substitute with Greek yogurt. The dish will taste the same (or better) and your cells will be much happier.
Cook
Tzatziki
Indulge in the refreshing flavors of the Mediterranean with this authentic Tzatziki recipe. Bursting with creamy Greek yogurt, crisp cucumber, and zesty garlic, Tzatziki is a versatile dip that adds a burst of flavor to any dish. Whether you're dipping warm pita bread, topping off grilled meats, or adding a dollop to your favorite Mediterranean-inspired meal (ahem, Souvlaki), this homemade Tzatziki is sure to elevate the experience. Ahhh…I can feel the sun-soaked shores of Greece with every bite!
In the News
Grocery Treasure Hunt: Consumers visited an average of 20.7 retailers to purchase groceries in the last 12 months ending in February. That’s up 23% from the same period four years earlier. It’s become a game to find the best prices. (WSJ)
Burned Out: According to Microsoft and LinkedIn, 75% of desk job workers are utilizing AI at work (up from 35% 6 months ago) mainly to avoid burnout from their digital overload. (WIRED)
Why do we age? Scientists are delving into the biological processes underlying aging, known as "the hallmarks of aging," to develop interventions against age-related diseases. See what’s top of the list. (NYTimes)
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The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your individual circumstances. Thrive25, Inc. does not provide medical, professional, or licensed advice. Please connect with your healthcare professional for medical advice specific to your health needs.