Plant Description

The Giant Ironweed is a beautiful warm-season herbaceous annual plant that usually grows to a height of 4 to 8 feet (1.2 to 2.4 meters). It grows well in wet places like gardens, swamps, meadows, marshes, pastures, ditches along stream banks, bottomland prairies, woodland edges, floodplains, creeks and riverside, pond and lake surroundings, low woods, prairies, spring branches, bottomland forests, fens, and roadsides. This plant does best in well-drained, moist to wet soil that gets full sun to partial shade. It can grow well in loam, clay-loam, or sandy-loam soil mixes, and it doesn’t mind whether the soil is neutral or slightly acidic. The Giant Ironweed can live for 5 to 10 years or even longer if it grows in the best conditions and is well taken care of. But it’s important to remember that things like the weather, the soil, and the plant’s general health can affect how long it lives.

Roots

The main root of the Giant Ironweed is a taproot, and it also has many secondary and side roots. The taproot grows straight down into the ground and acts as the plant’s main support. From this taproot, secondary and lateral roots grow horizontally and spread out to look for water and nutrients in the dirt around them. The root system looks like a cone because it has so many branches. The size and depth of the roots can change based on things like the soil, the age of the plant, and the surroundings.

In general, the taproot can grow to be quite big, reaching several inches or even feet into the dirt. The secondary and branch roots grow out in many directions and often go as deep as the taproot. This depth lets the plant reach water and nutrients in the dirt that are deeper down. The width of the taproot is usually bigger than that of the secondary and lateral roots. Most of the time, the roots are a light brown to beige color. The roots may look a little rough and woody on the outside, which protects them from external stresses and makes them last longer. Inside the roots, there are special cells that carry water and nutrients to the rest of the plant.

Stem

The Giant Ironweed’s stem is herbaceous, which means it is not made of wood and is bendable. It has a cylinder shape and a width that stays pretty constant along its length. The stem grows up from the plant’s base and supports the leaves, flowers, and parts that help the plant reproduce. These stems can grow to heights of 4 to 8 feet (1.2 to 2.4 meters), which is quite tall. But the exact height can change based on the environment, how it grows, and the person’s genes.

The base is smooth, with no ridges or furrows that stand out. It has a thin layer of epidermis on top, which helps protect the cells underneath and keep some moisture in. The stem has a grassy feel all the way through its life cycle. The stem is usually green because it plays an important part in photosynthesis. This green color comes from the presence of chlorophyll, a pigment that absorbs light and turns it into energy through a process called photosynthesis.

Bark

The Giant Ironweed is different from other woody plants because it doesn’t have bark. Instead, a layer of tissue called the epidermis protects the stem. This layer of epidermis protects the skin from damage, germs, and too much water loss. Even though it is not exactly bark, the epidermis protects the tissues underneath it in a way that bark does. The stem is smooth and doesn’t have any ridges, furrows, or other designs that are common in woody bark. This smooth smoothness makes it easy for water to run off and keeps dirt from building up.

The skin of the stem can be different colors, but it is usually green. This green color comes from the presence of chlorophyll, a pigment that is needed for photosynthesis to take place. The color green shows that the plant’s biological processes are going strong.

Leaves

The leaves of Giant Ironweed are either lanceolate or ovate-lanceolate, which means they are long and thin and get pointier at the end. Most of the time, the ends of the leaves are cut or toothed, which adds to their beauty. These leaves alternate along the stem. They come out of different nodes and are placed so that they don’t meet with other leaves. This alternating leaf design lets the most light in, so photosynthesis works best.

The size of a leaf can change based on things like how old the plant is and how the environment is. Most mature leaves are between 4 and 8 inches (10 to 20 centimeters) long and 1 to 3 inches (2.5 to 7.6 centimeters) wide, but the size can vary slightly from one plant to the next. Plants that are constantly making food from sunlight have leaves that are a deep green color. This bright green color is caused by the presence of chlorophyll, which is the pigment that absorbs sunshine and turns it into energy.

The tops of the leaves are smooth, which helps stop water from evaporating and leaving the plant. On the other hand, the lower surface is a little bit rougher and has small stomata, which are special pores that allow gas exchange during photosynthesis. From the center midrib, prominent veins branch out, giving the leaf structure and making it easier for water, nutrients, and sugars to move through the leaf tissues. The petiole is a thin stalk-like structure that connects each leaf to the stem. This allows the leaf to be placed in the best way to absorb light and helps water and nutrients move between the leaf and the stem.

Flowers

The Giant Ironweed has flowers that are all close together in groups called corymbs. A corymb is a flat or slightly round cluster of flowers where the flowers are connected to short stalks called pedicels that spread out from the center. Each flower has the shape of a discoid, with a center disc floret and a ring of ray florets around it. The disc florets look like tubes and are close together. The ray florets, on the other hand, look like straps and grow out from the disc. The flowers are big and beautiful. The disc florets are about 1/4 to 1/2 inch (0.6 to 1.3 centimeters) in diameter, and the ray florets are about 1 to 1.5 inches (2.5 to 3.8 centimeters) in length. The plant looks more interesting because it has these big flowers.

The bright purple color of the flowers is what makes them stand out. The disc florets and ray florets are both different shades of purple, from deep violet to lavender. This bright color helps to draw pollinators and gives gardens and natural landscapes a touch of beauty. The petals of the flowers are smooth, thin, and delicate, but they are also strong enough to stand up to the weather. The smooth surface of the flower leaves reflects light and makes the flowers look better. When it comes to smell, the flowers usually have a light, sweet flavor. Even though the smell of the Giant Ironweed isn’t as strong or fragrant as that of some other flowered plants, it adds to the overall experience of seeing these beautiful blooms.

Fruits

The fruit of the Giant Ironweed is achene, which is a small, hard, dry fruit with a single seed inside. These fruits look like small seeds because they are long and spherical. Their narrow shape makes it easier for the wind or other things to spread them. The fruits can be different sizes, but they are usually between 1/8 and 1/4 inch (0.3 to 0.6 centimeters) long. This small size makes it easy for the seeds to move around and get to different places.

At first, the fruits are green and look like the rest of the plants around them. As they ripen, they turn a light brown or tan color, which shows that the seeds are ready to be spread. The outside of the fruit is smooth and fairly hard, which protects the seed inside and keeps the fruit from drying out. The smooth surface also helps the fruits get to where they need to go by letting them slide or be moved by the wind.

Seeds

Giant Ironweed has small seeds that are usually oval or oblong in shape. They are slightly curved and have rounded ends most of the time. The form of the seeds affects how well they are spread and how well they grow. The length of these seeds is between 1/16 and 1/8 of an inch, or 0.16 to 0.32 centimeters. Their small size makes it easy for the wind or animals to move them, so they end up in many different places.

Giant Ironweed seeds can be different shades of brown, but most of the time they are between light brown and dark brown. This makes it easier for the seeds to hide and protect themselves by making them look like the dirt or dead plants around them. The seed coat, which is the outside layer of the seed, has a slightly rough or wrinkled surface. During the germination process, this texture may help the seed stick to the soil or give it more safety from environmental factors.

Health Benefits of Giant Ironweed

Giant Ironweed not only adds beauty to your garden but also offers several health benefits. This native North American plant has been used for centuries by indigenous tribes for its medicinal properties. Let’s explore the various ways in which Giant Ironweed can contribute to your well-being.

1. Anti-Inflammatory Properties

Flavonoids and phenolic acids, which are found in giant ironweed, are powerful anti-inflammatory chemicals. These natural substances help lower inflammation in the body, which can help with conditions like arthritis, joint pain, and inflammatory bowel diseases. By adding Giant ironweed to your routine, you may feel less pain and be able to move around better.

2. Digestive Aid

People have known for a long time that the bitter chemicals in Giant ironweed help the digestive system. They make your body make more stomach enzymes and help you digest food well. Giant ironweed can help relieve indigestion, bloating, and other stomach problems if you drink it as a plant tea or add it to your diet.

3. Immune System Booster

Giant Ironweed can help the body’s natural defenses by making the immune system stronger. It has antioxidants and phytochemicals that protect cells from harm caused by free radicals and fight oxidative stress. If you eat Giant Ironweed, it may boost your immune system and lower your risk of getting chronic illnesses.

4. Respiratory Health Support

Giant ironweed has been used for a long time in traditional medicine to treat problems with the lungs. It can help loosen phlegm and make it easier to cough up mucus because it has expectorant qualities. People with coughs, asthma, or congestion can benefit from it because of this. If you have trouble breathing, drinking Giant Ironweed tea or breathing in its steam can help.

5. Antimicrobial Effects

Some of the chemicals in Giant Ironweed have been shown to kill bacteria and fungus, as well as other harmful organisms. It is a good natural way to treat skin diseases, wounds, and fungal conditions like athlete’s foot because it kills bacteria. Giant Ironweed can be used to make medicines that may help stop the growth of dangerous microorganisms and help the body heal itself.

6. Anti-Anxiety and Stress Relief

Giant Ironweed could help with worry and stress because it makes people feel better. The plant has chemicals in it that help you feel calm and relaxed. Giant Ironweed tea or using it in aromatherapy may help lower anxiety, relieve stress, and improve mental health in general.

7. Wound Healing

In ancient medicine, giant ironweed was used to help heal wounds. People thought that the plant’s antimicrobial and anti-inflammatory benefits would help keep people from getting sick and reduce pain. Giant ironweed was used to make poultices or other topical treatments that were put on wounds, cuts, or burns to help them heal and prevent problems.

8. Antioxidant Powerhouse

Giant Ironweed has a lot of antioxidants, which are very important for getting rid of dangerous free radicals and keeping cells from getting damaged by oxidation. Antioxidants are good for your health as a whole and may help lower your chance of chronic diseases like heart disease, cancer, and neurodegenerative diseases. Adding Giant Ironweed to your diet is a natural and tasty way to get more antioxidants into your body.

9. Blood Circulation Enhancement

Giant Ironweed has qualities that help the blood flow and improve the health of the heart and blood vessels. It helps blood vessels widen, which makes it easier for blood to move through the body. Better circulation can help with many parts of health, like lowering the chance of heart disease, keeping blood pressure at a healthy level, and giving you more energy overall.

10. Anti-allergic Effects

Giant Ironweed may help people who are prone to rashes. Some compounds in the plant have anti-allergic properties that help lessen allergic reactions and relieve symptoms like itching, sneezing, and stuffy noses. If you include Giant Ironweed in your daily routine, you may feel less allergy-related pain.

11. Anti-Cancer Potential

Initial research shows that Giant Ironweed might be able to fight cancer. Some chemicals in the plant kill cancer cells, which stops them from growing and making more cancer cells. Even though more research needs to be done, these results show that Giant Ironweed could be used to help avoid and treat cancer.

Culinary uses of Giant ironweed

Giant Ironweed is primarily known for its ornamental and medicinal qualities, it also holds some culinary potential. Here are a few culinary uses and possibilities for incorporating Giant ironweed into your culinary explorations

• Edible Leaves and Shoots: Giant Ironweed’s young leaves and tender shoots can be eaten and used in many ways in the kitchen. They can be picked and eaten raw in salads, where they add a nice bitter taste and a different texture. You can also lightly sauté the leaves and shoots to make a healthy side dish or add them to stir-fries to give them a unique flavor.
• Flavorful Herb: The leaves of giant ironweed have a unique taste that is either slightly bitter or earthy. The leaves have a unique flavor that can add depth and variety to different foods. Try adding the leaves of Giant ironweed to soups, stews, or herbal teas to give them a hint of the plant’s unique flavor.
• Herbal Infusions and Tea Blends: Use Giant Ironweed’s leaves in herbal infusions or tea blends to get the most out of its medicinal properties. Herbal tea can be made by drying the leaves and letting them soak in hot water. You can make unique tea blends by mixing Giant Ironweed leaves with other herbs and plants. This lets you try out different flavor combinations and expand your range of drinks.
• Culinary Garnish: The bright purple flowers of Giant Ironweed can be used as an eye-catching garnish in a variety of dishes. The flowers can be sprinkled on salads, desserts, or savory meals to give them a pop of color and a little bit of visual appeal. Their delicate beauty can make your food look more appealing to the eye.
• Floral Syrups and Infused Beverages: You can find out what the flowers of Giant Ironweed smell like by putting them in syrups or drinks. You can make your own floral syrup by simmering the flowers with water and sugar. This makes fragrant and tasty syrup that can be used to sweeten drinks, drizzle over desserts, or even add a unique twist to cocktails.
• Experimental Culinary Explorations: Giant Ironweed gives you the chance to be creative in the kitchen and try new things. Explore its unique flavors and textures by adding it into unique recipes. You can put the leaves in oil or vinegar to give sauces or marinades a hint of herb. You can also try adding the flowers or leaves of Giant Ironweed to baked goods, like cakes or pies, for a unique and delicious twist.

Important Considerations:

When cooking with Giant Ironweed, it’s important to make sure the plant comes from a trusted source that doesn’t use pesticides. It is important to know what kind of plant you are dealing with, especially if you are foraging or growing it yourself. Start with small amounts and add more as you get used to its taste and how well it goes with different foods.

Different uses

Giant Ironweed offers a multitude of uses beyond its traditional medicinal applications. This versatile plant has found its way into various domains, including horticulture, ecological restoration, and decorative purposes. Let’s explore the different ways in which Giant Ironweed can be utilized.

• Ritual and Cultural Significance: Indigenous tribes used Giant ironweed not only as a medicine, but also in ceremonies and rituals. The plant was often used in ceremonies, rites, and other old ways of doing things. In these cultures, its presence meant things like cleansing, protection, or a link to the natural world.
• Craft and Utility: Giant ironweed was also useful in some ways. The strong and fibrous stems of the plant were used by native groups to make baskets, mats, and other traditional crafts. Giant ironweed branches could be used to make useful things because they were strong and flexible.
• Ornamental Gardening: Giant Ironweed is a popular choice for ornamental gardening because of its beautiful purple flowers and tall height. The plant makes surroundings more interesting to look at by adding texture and bright colors. Giant Ironweed looks great as a focal point, background plant, or in large groups. It also draws butterflies and other pollinators.
• Pollinator Habitat Enhancement: Pollinators like butterflies, bees, and other helpful insects find the nectar in the flowers of giant ironweed to be very useful. By adding Giant Ironweed to gardens or wild areas, you can give these important pollinators a place to live and food to eat, which is good for biodiversity and ecosystem health.
• Soil Stabilization and Erosion Control: Giant Ironweed’s large root system helps to stabilize the soil. This makes it useful for preventing soil erosion on hills, along stream banks, and in other places where water tends to run off. By putting Giant Ironweed in important places, you can help stop soil erosion, protect valuable topsoil, and help protect the environment.
• Wildlife Shelter and Forage: Different kinds of wildlife can find cover and food in giant ironweed. Small animals, birds, and insects can hide from danger in its tall construction. The seeds of the plant are food for birds and small animals, which improves the natural value of the area.
• Cut Flower and Floral Arrangements: Giant Ironweed is a great choice for cut flower designs because its flowers are so bright and purple. Flowers that have been picked can be used fresh or dried in floral designs. This gives bouquets, wreaths, and other creative displays a unique and eye-catching touch.
• Educational and Botanical Gardens: Giant Ironweed is a plant that is often shown in educational parks, botanical collections, and shows about native plants. Its impressive height, pretty flowers, and ecological importance make it a great plant to show off the native and diverse plants of an area. It is a teaching tool that shows how important native plants are for a sustainable setting.
• Ecological Restoration and Landscaping: Giant ironweed is a very important part of projects to restore ecosystems. It grows quickly, can handle different soil conditions, and attracts pollinators, which makes it a useful plant for reforestation, wetland repair, or landscaping with native plants. Giant Ironweed helps restore natural habitats and encourages the return of groups of native plants.
• Biomass and Biofuel Potential: Giant Ironweed has the ability to be a biomass crop for making biofuels because it grows quickly and has a lot of leaves. Researchers are looking into whether or not Giant Ironweed could be used as a green energy source. This would help promote sustainable energy practices and lessen our reliance on fossil fuels.

Potential Side Effects of Giant Ironweed

While Giant Ironweed has a long history of traditional use and offers various health benefits, it’s crucial to be aware of potential side effects and exercise caution. Here are some important considerations regarding the potential side effects of Giant Ironweed:

• Allergic Reactions: People who are allergic or sensitive to plants in the family Asteraceae, which includes Giant Ironweed, may have allergic responses. Mild irritations like rashes or itching on the skin can lead to more serious responses. If you know you are allergic to this family of plants, you should not use Giant Ironweed.
• Digestive Discomfort: In some cases, eating Giant Ironweed can make your stomach hurt, make you feel full, or give you diarrhea. This depends on how sensitive and how much someone can handle. If you have problems with your digestive system after taking Giant Ironweed, you should stop taking it and talk to a doctor.
• Drug Interactions: Some medicines, like blood thinners, anti-inflammatory drugs, and drugs that weaken the immune system, may combine with giant ironweed. If you are taking any medications, you should talk to a doctor or nurse to make sure that Giant Ironweed doesn’t conflict with the drugs you are already taking.
• Pregnancy and Lactation: Giant Ironweed shouldn’t be used by women who are pregnant or nursing because science doesn’t know enough about it. Before adding Giant Ironweed to your routine during these times, it is best to talk to a medical professional first.
• Lack of Sufficient Scientific Evidence: Even though Giant Ironweed has been used in the past, it is important to note that there isn’t a lot of scientific study on its possible side effects. Always trust scientific evidence and talk to a healthcare professional for personalized help and direction.
• Plant Toxicity: Giant Ironweed is usually thought to be safe when used in moderation and according to traditional methods, but it’s important to be careful and not use too much. Bad things can happen if you eat too much or use parts of the plant that aren’t usually eaten. Stick to the parts of the plant that are usually used, like the leaves and flowers, and use the suggested amount.

References:

https://www.itis.gov/servlet/SingleRpt/SingleRpt?search_topic=TSN&search_value=38634#null

https://www.missouribotanicalgarden.org/PlantFinder/PlantFinderDetails.aspx?taxonid=277606&isprofile=0&cv

https://en.wikipedia.org/wiki/Vernonia_gigantea

http://www.theplantlist.org/tpl1.1/record/gcc-100437

Plant Description

Sourwood is a deciduous, small to medium-sized tree that normally grows about 10–20 m (33–66 ft.) tall with a trunk up to 50 cm (20 in) diameter with a straight, slender trunk and narrow oblong crown. Occasionally on extremely productive sites, this species can reach heights in excess of 30 meters and 60 cm diameter. The plant is found growing in woodlands on free-draining or gravelly acidic soils, on cliff faces, along streams and around the margins of swamps and pine heaths, dry rocky woods, in pine or mixed pine and hardwood stands, in hardwood forests, and well drained woodlands of bluffs. The plant prefers moist, organically rich, well-drained soils. It also does best in acidic, clay, loam sand.

Roots

Sourwood roots are developed from a taproot sensing aerated soil depth and throwing out lateral roots behind its tip. This juvenile taproot is soon compartmentalized away from the tree and a mature fibrous root system is sustained. Sourwood has a shallow, high oxygen demanding root system which is not effective with too much interference from other species. Sourwood does not have any significant allopathic impact of its own. Sourwood will sprout effectively from its stump and root crown area.

Bark

Sourwood periderm is unusual among other hardwood tree species. The periderm is shiny grey to reddish-grey-brown on the surface with a reddish-orange inner layer. Periderm is deeply creased with long furrows and short horizontal dividing fissures which yield a rectangular blocky texture (like persimmon). Mature periderm is usually 0.66 to 1.0 inch in thickness.

Twigs

Sourwood twigs are stiff but slender, with a crooked or zigzag growth pattern. First year twigs are reddish to bronze colored, while older twigs range from reddish-green to reddish-orange to yellowish-brown in color. Twigs are smooth with conspicuous orange or red tinted, oblong shaped, lenticels.

Leaf scars are shield or triangular shaped and raised above the twig surface, with no associated stipular scars. Each leaf scar has a single C or V shaped bundle scar. The pith is solid, white colored, round in cross-section, and has no cross walls. Sourwood is notorious as being extremely difficult to propagate from twig cuttings.

Buds

Sourwood has no true terminal buds. Lateral bud becomes the new shoot leader for each growth flush and each new season. Lateral bud dominance gives twigs a crooked or zig-zag appearance. Lateral buds are sparsely and minutely hairy on bud scale margins and across the inner surface. Lateral buds are small, round or globular shaped, 0.08 to 0.13 inches in diameter, and unstalked. They appear to be partially imbedded in the periderm. Buds have 3-6 dark red, rounded scales terminating in a minute point at the bud top.

Leaves

Sourwood leaves are arranged along the twig in an alternate or spiral form. Leaves are simple, thin, deciduous, and oblong-elliptical to oblong-lanceolate in shape. Leaf tip has a long point and the leaf base is wedge-shaped. Leaf margin can be a combination of several forms. The most common margin is finely toothed or finely toothed except near the base. The least common leaf margin is a smooth, untoothed edge. Leaves are sour or bitter to taste. Leaves are 4.5 – 7.5 inches long on average and 1.2 – 3.0 inches wide on average.

The upper leaf surface is shiny, smooth, with a bright yellowish green to a darker green color, if in full sun, and a yellowish-orange tinted green color under shaded conditions. The leaf underside has a bright yellow mid-rib which has stiff minute hairs (trichomes). These trichomes can occasionally also appear on the upper leaf surface over the midrib. The lower leaf surface is paler green than the upper leaf surface. Leaves are connected to the twig with a 0.66 to 1.0 inch long petiole covered with a few stiff small trichomes. Leaves begin senescence early and generate a bright crimson or purplish-burgundy color in early fall while most other trees are still fully green.

Flowers

Sourwood trees are co-sexual (both male and female parts within each flower) with very noticeable and unique flowering structures. Individual sourwood flowers are small, regular, symmetrically shaped, fragrant, and showy. Individual flowers are bell or urn shaped with white to creamy-white colored petals. The flowers are waxy, slightly minutely hairy, and small about 0.25 to 0.33 inches long. A number of people compare individual sourwood flowers with the bulb perennial herbaceous flower called “lily of the valley” in form. Petals form five short lobes. Petals are held at their base by sepals which all together form five lobes and stay attached as the fruits ripen. Each flower contains ten stamens.

Flowers are generated after the leaves have already expanded. Numerous small flowers are held on one side of long sweeping or drooping sprays, each spray (raceme) being 5.5 – 10 inches long. The end of upper branches can produce 3-8 terminal racemes of flowers around the entire crown. Lower branches may generate fewer racemes. Light colored, flower racemes and their sweeping, elongated growth form, provide a lacy or soft textured appearance to the tree. Flowers are insect pollinated, primarily by bees, using rich nectar and fragrant smell for attraction. Each flower produces small amounts of pollen. Flowering occurs near mid-growing season, roughly late May to mid-July across the range. Flowers dangle downward until about ten days after fertilization when the individual flower stems begin to curl upward. The individual flower stems have fine minute trichomes. Flowering normally takes place in between June to August.

Fruit

Fertile flowers are followed by small, hard, dry, oval to egg-shaped, yellowish to greenish-grey colored, pointed capsules which can split along five lines on the sides. The capsule is covered with minute hairs and the fruit stands erect on a curved, short, fruit stalk which earlier in the growing season had dangled downward to enable flower fertilization. Capsule is about 0.35 inches long. The capsule ripens by the first of October and remains attached to the tree long after splitting in late fall to release many tiny seeds. Seeds are continually released into winter. Fruit collection should be in late fall. Do not collect any fruit which hangs down. Rub the fruits together to split the capsule and release the seeds.

Seeds

Each capsule holds many minute, oblong shaped, pale brown to orange-yellow colored, wingless, 0.125 inch long seeds. Each seed is surrounded by a loose, thin, papery seed coat which looks like two small wings or points. Seeds freshly out of the capsule in late fall have no dormancy requirement and no pretreatment is needed for germination except for having at least four hours of light on the seedbed. Seed production occurs every year with large variability in seed numbers. Expect 2-5 million seeds per pound.

Traditional uses and benefits of Sourwood

• Leaves are cardiac, diuretic, refrigerant and tonic.
• Tea made from the leaves has been used in the treatment of asthma, diarrhea, and indigestion and to check excessive menstrual bleeding.
• It is diuretic and is a folk remedy for treating fevers, kidney and bladder ailments.
• Bark has been chewed in the treatment of mouth ulcers.
• Sourwood has been used for millennia for different human ailments.
• Native Americans used leaf infusions for treating menstrual and menopause problems, diarrhea, lung and breathing problems, and as a sedative for nerves.
• Sap, gum, or inner bark was applied for skin irritation and chewed for mouth sores.
• European Americans used sourwood as a tonic, decoction, pills made from solid tree tissues, and as a tincture.
• Sourwood products were used to treat urinary problems (increase urine flow / diuretic), enlarged prostate, bowel troubles, diarrhea, dysentery, stomach ache, and fever.
• Sourwood gum was chewed to alleviate thirst and treat mouth sores, and the green bark was rubbed on itchy skin.
• Sourwood whiskey tinctures used in tonics were targeted primarily at men’s urinary tract problems, leg swelling, and for heart problems.
• Leaves can be chewed (but should not be swallowed) to help alleviate a dry-feeling mouth.
• Sourwood tea can also cure fevers, nausea, and stop excessive menstrual bleeding.
• You can also chew the bark of this tree to treat mouth ulcers and canker sores.
• Herbal tea can be used to alleviate symptoms of asthma, dysentery, diarrhea, as well as kidney and bladder ailments.
• Sourwood infusions can be used to stop diarrhea.
• They also made it into a tonic for indigestion, nervousness, asthma and spitting blood.

Culinary Uses

• The youngest new leaves have been used to act as a sorrel green (sour / acidic taste) in salads.
• Young sourwood leaves can be a wonderful addition to salads and stews.
• You can also boil sourwood leaves to make a delicious herbal tea.
• Herbal tea has a zesty flavor that will taste amazing when paired with honey.
• Juice from these flowers is usually used to make sourwood jelly.

Other Facts

• Wood is occasionally used for paneling, tool handles, bearings etc.
• Sourwood is occasionally used as an ornamental because of the brilliant fall color of its leaves and midsummer flowers.
• Flowers of sourwood are also an important source of honey.

References:

https://www.itis.gov/servlet/SingleRpt/SingleRpt?search_topic=TSN&search_value=23690#null

https://npgsweb.ars-grin.gov/gringlobal/taxon/taxonomydetail?id=311632

https://pfaf.org/user/Plant.aspx?LatinName=Oxydendrum+arboreum

https://www.missouribotanicalgarden.org/PlantFinder/PlantFinderDetails.aspx?kempercode=a887

https://gd.eppo.int/taxon/OXDAR

https://www.fs.fed.us/database/feis/plants/tree/oxyarb/all.html

http://www.theplantlist.org/tpl1.1/record/tro-12300622

https://www.srs.fs.usda.gov/pubs/misc/ag_654/volume_2/oxydendrum/arboreum.htm

https://edis.ifas.ufl.edu/publication/ST429

https://www.cabi.org/isc/datasheet/38178

https://plants.usda.gov/home/plantProfile?symbol=OXAR

Nutritional Needs

It must be assumed that the nutritional needs of the infant are ideally met by breast milk, when this is produced in sufficient quantity by a fully breastfeeding mother. For this reason, the UK Department of Health took the view that no dietary reference values (DRVs) were required for breastfed infants. Values were, therefore, set for formula-fed infants, which are based on the nutritional composition of breast milk and the average amounts consumed. In addition, some allowance is made in certain cases for poorer efficiency of digestion and absorption of the nutrients in formula milks. Taking that into account, make sure you opt for a high quality baby formula, such as nannycare goat milk.

Energy

Energy needs are determined primarily by body size and composition, physical activity and rate of growth. Infants have a high basal metabolic rate owing to the large proportion of metabolically active tissue and the large loss of body heat over a relatively great surface area. In the second half of the first year, the growth rate slows, but the level of activity increases as the child starts to crawl and then learns to walk around the age of 1 year. The total energy expenditure in infants has recently been measured using the doubly labelled water (DLW) technique, which has produced lower results than had been previously reported. Results from studies of energy intakes confirm these results.

Reference Nutrient Intakes for Selected Nutrients for Infants

Protein

In infants, the role of protein is almost entirely to support growth. The infant requires more protein per unit weight than the adult and has a particular requirement for the essential amino acids histidine and taurine. Human milk provides a relative excess of some of the amino acids (glutamine, leucine and isoleucine) needed for tissue synthesis and relatively lower levels of others (arginine, alanine and glycine). This means that the neonate has to be very efficient in transforming some amino acids into others to fulfill needs for tissue synthesis. Adequate amounts of feed should be provided to allow the protein to be used for growth rather than to meet energy needs. Excessive amounts of protein are undesirable and may be harmful to the infant, as they increase the amounts of waste material to be excreted in the urine and might result in dehydration. In addition, immature kidneys cannot adequately filter high-molecular-weight proteins.

Fats

Fat should comprise 30%–50% of an infant’s energy intake; above this level, it may be poorly digested. In breast milk, fats supply 50% of the energy. Fats are an important part of an infant’s diet because of their energy density, that is, they provide a substantial amount of energy in a relatively small volume. The essential fatty acids found in milk, and particularly the long-chain n-3 fatty acids, are important for the development of the brain, vascular systems and retina in early months of life. In particular, docosahexaenoic acid may not be synthesized in sufficient amounts by the infant from precursors in the diet to meet the needs of tissue development.

Carbohydrates

Carbohydrate, predominantly in the form of lactose, supplies 40% of the energy in an infant’s diet. Lactose yields glucose and galactose on digestion; the latter is essential in the development of the brain and nervous system. Undigested lactose is fermented in the digestive tract to lactic acid and lowers the pH. This is beneficial as many of the pathogenic organisms that can cause gastroenteritis do not thrive in an acidic environment. Infants can also digest and utilize sucrose, although this sugar is sweeter tasting than lactose and can induce a preference for sweet foods in the infant. The ability to digest starch is limited.

Fluid

Because of their relatively small total body water content, babies have a vital need for fluids. Their small body weight/surface area ratio makes them susceptible to dehydration, for example, in hot weather and illness. As an absolute minimum, the normal infant requires between 75 and 100 mL of fluid per kilogram body weight daily and should be provided with 150 mL/kg, to ensure that all needs are met. Under normal circumstances, this amount of fluid is provided by the milk feed and no additional water is required.

The infant loses water through the skin and respiratory tract, through sweating in warm environments and through the urine and faeces. The volume of urine produced is dependent on the fluid intake and on the amount of solutes to be excreted. An adult kidney is able to concentrate solutes and reduce water loss, if fluid intake is low, but a baby’s kidneys initially lack this ability. Thus, feeding a diet with a high ‘solute load’, in particular with high protein and sodium contents, results in increased water loss via the kidney. Under normal circumstances, fluid intake should be sufficient to cope with this. However, difficulties may arise if a baby is given an over concentrated feed:

• Amounts of feed are very small (due to illness)
• There is fluid loss via other routes (vomiting, diarrhea, sweating)
• Solids are given at a very young age (below 2 months)

In each of these cases, additional water should be given to avoid dehydration.

Minerals

Babies require a wide range of minerals in their diet. These include calcium, phosphorus and magnesium for bone development, iron and copper for red blood cell formation and zinc for cell division and growth, together with other trace elements. The iron content present at birth has usually been used in red blood cell formation by 4–6 months, and an additional source of iron is needed at this stage. Calcium and phosphorus are present in equimolar quantities in human milk, which matches the ratio in the body. An excessive intake of phosphorus can dangerously lower calcium levels. This is a particular problem in premature infants and those fed on unmodified formula. The minerals in human milk are associated with the protein or fat fractions of the milk, which probably facilitates their availability.

Vitamins

The vitamin content of milk is generally adequate, with the exception of vitamins D and K. Human milk is low in vitamin D, and the UK Department of Health recommends that breastfeeding mothers should take a vitamin D supplement of 10 μg/day to ensure adequate levels in their milk, especially in the winter months. Formula-fed infants receive adequate levels of the vitamin. Breastfed infants are also at risk of low vitamin K intakes. It has been a routine practice to give newborn infants a dose of the vitamin in the first days of life by intramuscular injection or oral dose.

Meeting Nutritional Needs

 A baby’s nutritional needs are generally met either by the use of human milk from the breast or formula derived from cows’ milk, modified to a composition resembling that of human milk. The continued development of formula milks ensures that they come closer to the content of human milk than ever before. In Western societies, mothers are free to make the choice between breastfeeding and bottle-feeding, without fear that their baby will be disadvantaged in any way as a result of their decision. The professional consensus is that breastfeeding is better for the baby and possibly confers benefits to the mother. In many poor areas of the world, the use of infant formula may increase health problems rather than solving them.

Breastfeeding or Bottle-feeding?

Across the world, there are programmes and activities to promote breastfeeding, since it is recognized as nutritionally the best way of feeding the newborn infant. The World Health Organisation (WHO) and the United Nations Children’s Fund jointly promote the Baby-Friendly Hospital Initiative, which encourages hospitals to put in place a number of measures that will facilitate the initiation and continuation of breastfeeding. At least 21,000 hospitals (approximately 27% of maternities worldwide, and 8.5% of maternities in industrialized countries) have been certified as baby friendly around the world.

Formula Milk and Breast Milk Compared

The composition of formula milks available in Britain is governed by a directive from the European Commission and Statutory Instrument. Derived from cows’ milk, they are classified as ‘casein dominant’, based on the entire protein fraction or ‘whey dominant’, containing the dialyzed whey protein. Modifications include the addition of lactose, maltodextrins, vegetable oils, various vitamins and trace elements and reductions in the level of protein, electrolytes and some minerals such as calcium.

Bottle-feeding, if carried out correctly, with due attention to hygiene, appropriate concentrations and closeness during the feeding, can provide most of what the infant needs. However, the unique composition of human milk, with more than 200 constituents and with a varying content, will probably never be matched by a manufactured formula feed. The composition of breast milk is not constant between women and within the same woman for different lactations and even during the day. The milk secreted towards the end of a feed (hind milk) is richer in fat and, therefore, higher in energy value than the fore milk, at the start of the feed. This may play a part in appetite control, with the richer hind milk providing a feeling of satiety. Obviously, this cannot happen with a formula feed.

Proteins in Milk

The proteins in human milk are predominantly whey proteins including alpha-lactalbumin, lactoferrin and various immunoglobulins; casein forms only 30%-40% of the total protein. Although the lactalbumin is a major source of amino acids, the other whey proteins have a non-nutritional role, in particular, as protective agents. In cows’ milk, casein comprises 80% of total protein, which can form tough, leathery curds in the stomach and be more difficult to digest. In the formula milks based on whey, the casein content is reduced (from 27 g/L in cows’ milk to 6.0 g/L). Beta-lactoglobulin, which is normally found in cows’ milk and is a potential allergen, is also absent from these formula milks.

Human milk also contains non-protein nitrogen compounds, including taurine, urea and a number of hormones and growth factors. Their functions are still uncertain but may well help with the normal development of the infant. Until their function is clearly defined, it is unlikely that these substances will be included in formula milks.

Carbohydrates in Milk

Lactose concentrations in human milk are greater than in cows’ milk, although levels in formula are similar. Formula milks may also contain maltodextrin as a source of carbohydrate. Lactose enhances the absorption of calcium as a result of the lower pH resulting from fermentation to lactic acid, which makes the calcium more soluble.

Fats in Milk

Although the total fat contents of human and cows’ milks are similar, the fatty acid compositions are quite different. Modified milks contain added oils to increase the unsaturated fatty acid content towards that of human milk. Nevertheless, there remains a much greater diversity of lipids in human milk, which contains cholesterol, phospholipids and essential fatty acids. Digestion and absorption of fat from human milk is aided by the presence of lipase within the milk secretion, which starts the process of digestion before the small intestine is reached. Some milk has been reformulated to include more essential and long-chain fatty acids.

Vitamins

The levels of the water-soluble vitamins in milk reflect the maternal levels and thus rely on a sufficient intake by the mother. In the West, it is rare for vitamin levels to be deficient in milk due to maternal under nutrition. Human milk also contains binding factors for folate and vitamin B12, which facilitate their absorption. Most formula milks contain levels of the vitamins greater than those found in human milk. However, apart from vitamins D and K, for which intake may be too low from human milk, there appears to be no advantage in this.

Minerals

Levels of many minerals are modified in the manufacture of formula from cows’ milk. This is because their concentrations would generally be too high for the human infant to cope with. In particular, this applies to calcium, phosphorus and the electrolytes. Many of the minerals are associated either with proteins or fat globules, and this appears to facilitate their absorption. Specific binding factors have been identified for iron and zinc, which make the absorption of these minerals from human milk much greater than that from formula.

WATER

Yes, water is a nutrient, and it’s an important one. Our adult bodies are composed of about 65 percent water. Water is required for nearly every physiologic function. One can derive a good amount of water from your foods, particularly if consuming fresh, raw fruits and vegetables. Otherwise, drink water in the form of pure filtered water stored in glass (with no added sugars or artificial sweeteners). Aim for the equivalent of about 12 eight-ounce glasses per day from all sources.

CARBOHYDRATES

These macronutrients, often referred to as “carbs,” are classified as either simple or complex, and should form the majority of what gives us energy in a healthy diet. This is especially true during pregnancy. Carbohydrates have always (even in Paleolithic times) formed the basis of almost every culture’s diet. It is important to get enough healthy carbohydrates during pregnancy to ensure the baby’s good neurologic development and overall health. Fiber is a carbohydrate that actually goes through your digestive system undigested and does not contain calories but is equally essential. Let’s explore the different types of carbs and which foods pack the best healthy carb punch.

Simple carbohydrates are found in nature in things like fruits, where they are complemented and balanced by large amounts of water, fiber, vitamins, minerals, and phytonutrients. Since they are only made up of one or two sugar molecules (thus, their name “simple”), simple carbs are more rapidly broken down by the body and able to enter the bloodstream and utilized as a source of immediate energy. Milk contains the simple sugar, lactose. Raw honey, raw cane juice, and raw maple sap are examples of items that are very high in simple carbs and do not have much balance from fiber, fats, or proteins to modify the speed at which they are absorbed. These simple carbs should be taken in sparingly, but go ahead and eat a wide variety of fresh fruits and berries.

Complex carbohydrates are made up of multiple sugar molecules linked together. These foods take the body a little longer to break down than simple carbs, and as such, provide a great source of sustained energy over time. Complex carbohydrates found in nature can be starchy, like rice, potatoes, oats, and other whole grains. Complex carbs can also be fibrous, like broccoli, asparagus, spinach, and mushrooms—these foods are also packed with a wide array of vitamins, minerals, prebiotics, and phytonutrients.

Fiber is a type of complex carbohydrate that is non-digestible. Edible fiber is found in unrefined whole plant foods, like fruits, vegetables, and whole grains. There is virtually no fiber in meat, dairy products, oils, or refined sugars.

Prebiotics are actually fibers that serve as food for probiotics, which are good bacteria that control harmful bacteria in the digestive tract. Naturally occurring prebiotics can be found in foods like bananas, garlic, onions, and asparagus. Some foods containing probiotics or that support probiotic growth include sauerkraut, kimchi, miso soup, coconut kefir, tempeh, and kombucha. A good probiotic supplement will also do the trick.

FATS

Fats are defamed but fats are essential for human life. They make up the cellular membrane that surrounds and encloses every single cell in our bodies. They are required for the body’s absorption of vitamins A, D, E, and K. So, fat itself is not bad. But some types of fats are healthier than others. Essential fatty acids (EFAs) cannot be created by the human body and need to be taken in through our diet. Omega-3 and omega-6 fatty acids are good or valuable fats are found in plants—particularly black beans and kidney beans, edamame, walnuts, flaxseed, chia seeds, and winter squash—as well as wild fatty fish, and are very important to our health. Other fats can be generated by the body, so they don’t need to be ingested.

Trans fats exist in small amounts in animal fats like beef, lamb, and butterfat. It is not known how harmful naturally occurring trans fats may be. What are harmful to our bodies are the man-made trans fats that are produced when certain unsaturated vegetable oils are partially hydrogenated. This man-made process creates a substance that is not found in nature and should not be a part of our diets in any type or quantity.

Saturated fats are naturally occurring fats that are usually solid at room temperature. Meats and dairy products, as well as coconut oil and cocoa butter, have a high proportion of saturated fats. Though not as bad as trans fats, saturated fats are best kept to a minimum

Monounsaturated (omega-9) fatty acids are not considered essential fatty acids because they can be produced by the body, but it is still beneficial to have omega-9 fatty acids in the diet. Good sources include nuts, avocados, and olive oil. They are protective against metabolic syndrome, cardiovascular disease, and stroke. Oils rich in monounsaturated fats can be an important source of the antioxidant vitamin E.

Polyunsaturated (omega-3 and omega-6) fatty acids are needed by the body to synthesize other fats, including hormones. These are important to include in your diet, especially during pregnancy, and can be found in vegetable oils, nuts and seeds, fatty fish, and leafy vegetables.

PROTEINS

Proteins are built from amino acids, which are classified as either essential (need to be taken in through the diet) or nonessential (can be manufactured by the body). We need protein for every cellular function, and our baby needs a lot of protein to grow and develop optimally. But most Americans eat far too much protein. The average non-pregnant woman in the United States eats 70 grams of protein a day. This meets the Institute of Medicine’s Dietary Reference Index (DRI) for protein requirements in pregnancy. So, most women do not need to increase their protein consumption when they get pregnant. Good protein sources include nuts, seeds, legumes, whole grains, wild fish, and organic dairy products, eggs, and meats.

VITAMINS

Vitamins are vital to our good health. Every vitamin has a specific role in the growth and function of our bodies. Synthetic and semi-synthetic vitamins have been mass produced and sold for decades, but their safety and value remain debatable. A whole-foods diet with lots of plant-based foods will provide you with plenty of vitamins. As an insurance policy in pregnancy, however, it is helpful to take a prenatal vitamin.

Vitamin A

Vitamin A comes in two forms: retinol (found in animal products) and carotenoids (found in plants). Adequate vitamin A is essential for normal fetal internal organ development. But excess retinol can build up, causing toxicity. You can easily avoid this risk. Simply eat plenty of healthy carotenoid-containing vegetables. Think orange here: sweet potatoes, carrots, mangos, and cantaloupe are all good vitamin A foods, as are spinach,  , iceberg lettuce, and red peppers. If you eat retinol-containing animal products, like meat and poultry, just do so in moderation. Avoid supplements containing retinol, as well as prescription drugs containing vitamin A or synthetic equivalents (like Accutane and Retin-A).

Vitamin B6

This good and kind vitamin is known to bring relief from the nausea and vomiting associated with morning sickness in the first trimester. It is also an important factor in metabolizing carbohydrates, fats, and proteins, and crucial to nervous system development. Foods rich in vitamin B6 include spinach, bananas, potatoes, chickpeas, and wild fish.

Vitamin B9 (folate/folic acid)

Folate is a naturally occurring vitamin in foods such as dark leafy greens, whole grains, and beans. Folic acid is the synthetic crystalline version of this vitamin, which is contained in most prenatal vitamins and fortified foods. This important B vitamin is involved in DNA repair, cell division, and many other biological processes. It is also critical to the brain and spinal cord development of the fetus. Since one has started fortifying foods and recommend prenatal supplements with folic acid, rates of infant brain and spinal cord anomalies have decreased dramatically.

Vitamin B12

This vitamin is helpful to the development of the brain and nervous system, and is closely related to folate. Adequate B12 levels ensure that folate can be metabolized and properly used by the body. Vitamin B12 is known to be protective against cleft lip and cleft palate, and is also essential to preventing maternal anemia. Some foods containing this vitamin include sauerkraut, kimchi, tempeh, spirulina, eggs, and milk.

Vitamin C

Vitamin C is essential for creating collagen (the protein found in connective tissue), and is therefore important for normal fetal growth. It is involved in building healthy skin and connective tissues, and is an antioxidant with powerful immune capabilities. Oranges comes to mind in relation to vitamin C, but some perhaps more surprising foods providing vitamin C include strawberries, papaya, broccoli, Brussels sprouts, bell peppers, and guava.

Vitamin D

Vitamin D is manufactured in the skin by exposure to sunlight. This vitamin is needed for proper absorption and utilization of calcium and phosphorus in the body, and is essential for the growth of healthy bones and teeth. Recent recommendations to cover or use sunscreen on exposed skin may actually be contributing to low vitamin D levels. Especially during pregnancy, this vitamin is critical to both mom (prevents gestational diabetes) and baby (ensures skeletal development and full-term gestation). Sardines, chanterelle mushrooms, egg yolks, cheese, and of course sunlight are good sources of vitamin D.

Choline

Choline is not actually a vitamin. It is a vitamin-like micronutrient that is absolutely vital for numerous cell processes. Choline is particularly important during pregnancy to ensure proper development and functioning of the nervous system. It’s also recommended early in pregnancy, along with folate and vitamin B12, to prevent neural tube defects. Later in pregnancy, choline will enhance baby’s brain development. Eggs, scallops, spinach, broccoli, and quinoa are among the many foods containing choline.

MINERALS

Minerals are essential to every bodily function, from brain to heart to bowel. Their levels tend to be well regulated by the body, which is helpful as problems can arise with either a deficiency or an excess of most minerals. The kidneys do a lot of work maintaining this balance. Nurture good kidney health by drinking plenty of water and avoiding excess sugars and sodium.

It’s also important to consider the quality of the soils in which our food is grown when we consider a food’s mineral content. Conventional fertilizers and agricultural techniques degrade the soil mineral quality and contaminate groundwater supplies. Choose USDA organic as often as possible to maximize the nutritional value of your food.

Calcium

Calcium helps the baby grow a healthy skeleton and teeth, cardiovascular system, and heart rhythm. If you don’t supply enough calcium in your diet, your growing baby will take the calcium it needs out of your bone stores, leaving you vulnerable. Conversely, getting adequate calcium during pregnancy actually protects your child from increased fracture risk later in life. Calcium is commonly associated with dairy products, but it can also be found in fortified almond or soy milk, broccoli, tofu, bok choy, and Chinese cabbage.

Iron

Iron is required to make heme, the central component of hemoglobin, which is the part of the blood that carries oxygen around on your red blood cells. Iron is that vital. There has been, though, an overemphasis placed on iron in pregnancy. Pregnant women should check their ferritin level (this reflects your iron stores), and take a supplement only if your level is low. Heme iron comes from animal sources and is more readily absorbed. Non-heme iron comes from both plants and animals. It is better absorbed (up to three times as well) by your body if you take it in along with a food or drink rich in vitamin C. Iron-rich foods include lentils, squash, and pepitas (shelled pumpkin seeds), black sesame seeds, dark leafy greens, and dried fruits, such as prunes and raisins.

Magnesium

Magnesium is important for manufacturing the vitamin D absorbed via the body’s exposure to sunlight. It’s also beneficial for calcium absorption, normal bowel function, muscle relaxation, and mental calmness. Industrial agriculture (think fertilizers and pesticides, which empty the soil of micronutrients) and food processing, have led to a magnesium deficiency in our diets. To counter this, eat magnesium-rich plant foods, use occasional Epsom salts baths (to absorb magnesium sulfate through the skin), and consider taking a prenatal vitamin containing magnesium. Magnesium is found in dark leafy greens (yes, you’ve seen a lot of these—part of what gives them their status as “superfoods”; see here), beans, nuts, seeds, fish, avocado, dried fruit, and dark chocolate, to name a few.

Zinc

This mineral is essential for cell division, protein synthesis, nucleic acid metabolism (helps make DNA), and a healthy immune system. Unlike naturally occurring folate, folic acid can inhibit zinc absorption. For increased zinc absorption, try soaking nuts and legumes in filtered water before sprouting (see box below) or cooking them. In addition to nuts and legumes, some good sources of zinc include wheat germ, collard greens, cocoa, and oysters.

Daily Building Blocks

The table below contains a summary of the Institute of Medicine’s most current Dietary Reference Intake (DRI) in Pregnancy and Lactation of major nutrients for an average-weight adult female. Some experts and organizations may recommend more or less of a given nutrient. You may have slightly different needs. If your dietary intake comes from whole foods and is pretty consistent with the requirements listed in this table, you’re on the right track.

Eating for Twins (or More)

The biggest difference when one carry multiples is that one’s pregnancy-related symptoms may be magnified, and one’s caloric and nutritional needs is somewhat amplified. Instead of growing one little being, one is growing two, or three, or sometimes more. One will also be seeing obstetrician and/or perinatologist more frequently for prenatal care, so ideally, any weight concerns will be recognized and addressed appropriately. A good rule of thumb with multiples is to aim to gain at least 24 pounds by 24 weeks. If one achieves this mark then it is very likely keeping up calorically with the needs of developing babies. In the meantime, gaining either significantly less or more than an average of a pound per week, demands doctor’s attention.

For health’s sake, most people should increase their intakes of carbohydrate-rich foods such as whole grains, vegetables, legumes, and fruits—foods noted for their starch, fiber, and naturally occurring sugars. In addition, most people should also limit their intakes of foods high in added sugars and the types of fats associated with heart disease. A diet that emphasizes whole grains, vegetables, legumes, and fruits is almost invariably moderate in food energy, low in fats that can harm health, and high in dietary fiber, vitamins, and minerals. All these factors working together can help reduce the risks of obesity, cancer, cardiovascular disease, diabetes, dental caries, gastrointestinal disorders, and malnutrition.

Carbohydrates: disease prevention and recommendations

Fiber-rich carbohydrate foods benefit health in many ways. Foods such as whole grains, legumes, vegetables, and fruits supply valuable vitamins, minerals, and phytochemicals, along with abundant dietary fiber and little or no fat. The following paragraphs describe some of the health benefits of diets that emphasize a variety of these foods each day.

1. Heart Disease

Diets rich in whole grains, legumes, and vegetables, especially those rich in whole grains, may protect against heart disease and stroke by lowering blood pressure, improving blood lipids, and reducing inflammation. Such diets are generally low in saturated fat, trans fat, and cholesterol and high in dietary fibers, vegetable proteins, and phytochemicals—all factors associated with a lower risk of heart disease. Foods rich in soluble fibers (such as oat bran, barley, and legumes) lower blood cholesterol by binding cholesterol compounds and carrying them out of the body with the feces. High-fiber foods may also lower blood cholesterol indirectly by displacing fatty, cholesterol-raising foods from the diet. Even when dietary fat intake is low, research shows that high intakes of soluble fiber exert separate and significant blood cholesterol–lowering effects.

2. Diabetes

High-fiber foods—and especially whole grains—play a key role in reducing the risk of type 2 diabetes. The soluble fibers of foods such as oats and legumes can help regulate the blood glucose following a carbohydrate-rich meal. Soluble fibers trap nutrients and delay their transit through the digestive tract, slows absorption of glucose and prevents the glucose surge and rebound often associated with diabetes onset.

The term glycemic response refers to how quickly glucose is absorbed after a person eats, how high blood glucose rises, and how quickly it returns to normal. Slow absorption, the moderate rise in blood glucose, and a smooth return to normal are desirable (a low glycemic response). Fast absorption, a rise in blood glucose, and an overreaction that plunges glucose below normal are less desirable (a high glycemic response). Different foods have different effects on blood glucose. The glycemic index, a method of classifying foods according to their potential to raise blood glucose.

3. GI Health

Soluble and insoluble fibers, along with ample fluid intake, may enhance the health of the large intestine. The healthier the intestinal walls, the better they can block absorption of unwanted constituents. Soluble fibers help to maintain normal colonic bacteria necessary for intestinal health. Insoluble fibers that both enlarge and soften stools such as cellulose (in cereal brans, fruits, and vegetables) ease elimination for the rectal muscles and thereby alleviate or prevent constipation and hemorrhoids.

Some fibers (again, such as cereal bran) help keep the contents of the intestinal tract moving easily. This action helps prevent compaction of the intestinal contents, which could obstruct the appendix and permit bacteria to invade and infect it. In addition, fibers stimulate the muscles of the gastrointestinal (GI) tract so that they retain their strength and resist bulging out in places, as occurs in diverticulosis. Insoluble fiber seems to be most beneficial in lowering the risk of diverticulosis.

4. Cancer

Many studies show that, as people increase their dietary fiber intakes, their risk for colon cancer declines. A recent meta-analysis using data from several studies exposed a strong, linear inverse association between dietary fiber and colon cancer. People who ate the most fiber (24 grams per day) reduced their risk of colon and rectal cancer by almost 30 percent compared with those who ate the least (10 grams per day). Mid-range intakes (18 grams per day) reduced the risk by 20 percent. Importantly, fiber from food but not from supplements demonstrates this association, possibly because fiber supplements lack the nutrients and phytochemicals of whole foods that may also help to protect against cancers.

All plant foods—vegetables, fruits, and whole-grain products—have attributes that may reduce the risks of colon and rectal cancers. Their fiber dilutes, binds, and rapidly removes potential cancer-causing agents from the colon. In addition, the colon’s bacteria ferment soluble fibers, forming small fatlike molecules that lower the pH. These small fatlike molecules activate cancer-killing enzymes and inhibit inflammation in the colon.

Other processes may also be at work. As research progresses, cancer experts recommend that fiber in the diet come from 5 to 9 half-cup servings of vegetables and fruit daily, along with generous portions of whole grains and legumes.

5. Weight Management

Fiber-rich foods tend to be low in fat and added sugars and therefore prevent weight gain and promote weight loss by delivering less energy per bite. Moreover, fibers absorb water from  digestive juices as they swell, create feelings of fullness, interrupt hunger, and lower food intake. Soluble fibers is effective for appetite control. In a recent study, soluble fiber from barley shifted the body’s mix of appetite-regulating hormones toward reducing food intake. By whatever mechanism, as populations eat more refined low-fiber foods and concentrated sweets, body fat stores creep up. In contrast, people who eat three or more whole grain servings each day tend to have lower body and abdominal fatness over time.

Weight-loss products contains bulk-inducing fibers (such as methylcellulose), but pure fiber compounds are not advised. High-fiber foods not only add bulk to the diet but are economical, are nutritious, and supply health-promoting phytochemicals— benefits that no purified fiber preparation can match.

Harmful Effects of Excessive Fiber Intake

Despite fiber’s benefits to health, when too much fiber is consumed, some minerals may bind to it and be excreted with it without becoming available for the body to use. An adequate intake of minerals and high-fiber foods does not seem to compromise mineral balance.

People with marginal intakes who eat mostly high-fiber foods may not be able to take in enough food to meet energy or nutrient needs. The malnourished, the elderly, and young children adhering to all-plant (vegan) diets are especially vulnerable to this problem. Fibers also carry water out of the body and can cause dehydration. Advice clients to add an extra glass or two of water to go along with the fiber added to their diets. Athletes may want to avoid bulky, fiber-rich foods just prior to competition.

Recommended Intakes of Starches and Fibers

The DRI committee advises that carbohydrates should contribute about half (45 to 65 percent) of the energy requirement. A person consuming 2000 calories a day should therefore obtain 900 to 1300 calories’ worth of carbohydrate, or between 225 and 325 grams. This amount is more than adequate to meet the RDA for carbohydrate, which is set at 130 grams per day based on the average minimum amount of glucose used by the brain.

When it established the Daily Values that appear on food labels, the FDA used a guideline of 60 percent of calories in setting the Daily Value for carbohydrate at 300 grams per day. For most people, this refers intake of total carbohydrate. The Dietary Guidelines for Americans encourages people to choose fiber-rich whole grains, vegetables, fruits, and legumes daily.

Recommendations for fiber encourage the same foods just mentioned: whole grains, vegetables, fruits, and legumes, which also provide vitamins, minerals, and phytochemicals. The FDA set the Daily Value for fiber at 25 grams, rounding up from the recommended 11.5 grams per 1000 calories for a 2000-calorie intake. The DRI recommendation is slightly higher, at 14 grams per 1000-calorie intake—roughly 25 to 35 grams of dietary fiber daily. These recommendations are about two times higher than the usual intake in the United States.

 As health care professionals, advise clients that an effective way to add dietary fiber while lowering fat is to substitute plant sources of proteins (legumes) for some of the animal sources of protein (meats and cheeses) in the diet. Another way to add fiber is to encourage clients to consume the recommended amounts of fruits and vegetables each day. People choosing high-fiber foods are wise to seek out a variety of fiber sources and to drink extra fluids to help the fiber do its job. Many foods provide fiber in varying amounts.

As mentioned earlier, too much fiber is no better than too little. The World Health Organization recommends an upper limit of 40 grams of dietary fiber a day.

There is CoQ10 everywhere in the body. The highest amounts are in the kidneys, liver, pancreas, and heart, whereas the lungs have much less. Levels of CoQ10 in the blood can be decreased during oxidative stress; low levels are often found in people with cancer, as well as people with chronic neurologic diseases.

Mitochondrial dysfunction is present in many chronic diseases. Because CoQ10 helps mitochondria produce energy, it has potential as a treatment for many diseases, including cardiovascular disease and disorders of the immune system. As an antioxidant as well as an immune system stimulant, it may be able to help with cancer treatments.

Most CoQ10 is made by the body, but some comes from the diet. It is not a vitamin because its class of molecule can be made by all animals including humans. These are called ubiquinones because they are present everywhere; CoQ10 is also known as ubiquinone.

Health Benefits of Coenzyme Q10

1. Cancer

Decreased levels of CoQ10 have been found in patients with many kinds of cancer, including breast, lung, prostate, kidney, colon, pancreas, head and neck, myeloma, and lymphoma. Both increased and decreased levels have been found in actual cancerous tissue.

Laboratory and animal testing has been done with CoQ10 since the 1960s. All of CoQ10’s properties may be important to prevent or treat cancer. It stimulates the immune system in animals and humans, including increasing antibody levels, and affects helper T cells (immune cells). The antioxidant activities of CoQ10 have also been studied as they relate to cancer. There is some evidence that analogs (chemicals with similar properties) of CoQ10 may stop cancer cells from growing.

There have actually been limited studies in humans. CoQ10 does limit the toxicity to the heart caused by certain agents used to treat cancer, called anthracyclines. A study showed this benefit in regard to doxorubicin, a chemotherapeutic agent. Monitoring heart function in patients on doxorubicin is standard. Perhaps its depletion of CoQ10 is to blame.

There have been uncontrolled tests with incomplete data indicating a benefit to using CoQ10 in treating breast cancer patients with metastases. There are other anecdotal reports and case reports but not well-designed clinical trials.

An analysis of the reports and studies completed in 2003 found that there was no evidence that CoQ10 can treat or prevent cancer.

2. Heart Disease

CoQ10 has been considered for prevention and treatment of cardiovascular disease related to atherosclerosis, hypertension, diabetes, and other common risk factors. LDL (“bad cholesterol”) in the walls of arteries can be oxidatively damaged and that may be an initiating event leading to atherosclerosis. In these cases, the antioxidant function of CoQ10 might be beneficial. There are other properties of CoQ10 that are of interest, such as its ability to decrease the amount of a specific substance on the surface of cells that can collect on the blood vessel walls.

An analysis of available research in 2003 found conflicting results. Some improvement in cardiac function was observed in some studies but not confirmed in others.

CoQ10 is considered as a possible treatment for cardiomyopathy, which is an abnormality or disease of the cardiac muscle. Improvements in cardiac output have been found in some small studies. It has also been shown to help congestive heart failure as the result of coronary heart disease in other small studies. Again, there is a need for more large-scale clinical trials

Levels of CoQ10 have been considered as an independent predictor for outcome in patients with chronic heart failure. Those with lower levels have a higher risk of death. In one recent study, the correlation was strong enough for investigators to call for more interventional studies using CoQ10 to treat heart failure.

This same pattern repeats for almost all types of cardiovascular disease and treatment. From the treatment of angina (lack of blood supply to the heart muscle), to high blood pressure and damage of the lining of the blood vessels, there is limited evidence of benefit from CoQ10 and a need for more studies.

3. Diabetes Mellitus

Multiple small trials have shown no effect of CoQ10 on diabetes. It does not improve glucose control or lower insulin needs in type 1 diabetes; it does not improve glucose control or lipid profiles in type 2 diabetics.

CoQ10 has been tested to see if it can improve endothelial function in diabetics. A number of small studies have reported success. For example, a double-blind, crossover study of 23 statin-treated type 2 diabetics found that 200 mg a day of CoQ10 did improve measures of endothelial function in 12 weeks. Not surprisingly, the authors of this study concluded by suggesting a clinical endpoint trial.

CoQ10 has not been shown to improve heart function in diabetics, at least in small trials like one testing 74 type 2 diabetics with dysfunction of the left side of the heart.

4. Neurodegenerative Diseases

Evidence of both mitochondrial dysfunction and oxidative damage is found in neurodegenerative diseases including Parkinson’s disease, Huntington’s disease, and Alzheimer’s disease. CoQ10 levels in the brain decrease with aging. The sub-stantia nigra, which is the area affected in Parkinson’s disease, has the lowest CoQ10 amounts in the brain.

While supplemental CoQ10 raises blood levels in humans, only animal studies have shown that it crosses the blood-brain barrier. As of 2009, no testing has been done on humans to see if it crosses the human blood-brain barrier.

Many tests in the lab show the protective effect of CoQ10 in stressed cells in vitro. Oral administration of CoQ10 increases CoQ10 levels in the brain of older lab animals but not young ones. There are many models of neurodegenerative disorders in animals that are meant to mimic those in humans, and tests have shown that CoQ10 can help prevent or ameliorate the symptoms of these diseases.

The results in animal studies have been favorable enough to encourage human clinical studies. Trials of CoQ10 for Parkinson’s disease have yielded mixed results. There does appear to be some benefit in patients’ movement abilities, particularly activities of daily living and also motor control, cognition, behavior, and mood. However, CoQ10 has not reduced the time to when dopamine is needed to treat disability. A large, randomized, Phase III trial is said to be currently underway.

One multicenter, randomized, double-blind, placebo-controlled, stratified, parallel-group, single-dose trial involving 131 patients with Parkinson’s who were stabilized on treatment used nanoparticular CoQ10 at 300 mg a day (comparable to 1,200 mg regular CoQ10 ) for three months. While the supplements were well tolerated and increased CoQ10 plasma (blood) levels, there was no statistically significant change in any measurable outcome from the supplementation.

Trials using CoQ10 to treat Huntington’s disease have also yielded unclear results; a Phase III trial is underway for Huntington’s disease and CoQ10. Tests using CoQ10 for amyotrophic lateral sclerosis have showed little enough benefit that stage II testing is as far as the testing will go. CoQ10 has not been tested for Alzheimer’s disease, although a number of studies have looked at the analogue idebenone. Results have been mixed. Researchers in this field stress the need for more definitive, large-scale testing.

5. Statin Administration

CoQ10 and cholesterol share part of the same biochemical pathway, and statin drugs lower cholesterol by blocking one of the steps. Patients on statins have low blood levels of CoQ10. They can also have muscle pain, myopathy, and even breakdown of muscle tissue with myoglobin in the urine. It has been hypothesized, but not proven, that the myopathy associated with statin use occurs because of a CoQ10 deficiency. Tests have not shown definitely low levels of CoQ10 in affected muscle. There are those who believe that people on statins should take supplemental CoQ10 based on the incomplete current information.

There have also been studies that do not show relief of myopathic symptoms by giving CoQ10 to patients with myopathy on statins. Some have postulated that there may be a subgroup of people with genetic subtypes that are more likely to need CoQ10 supplementation and benefit from it.

Others suggest that since CoQ10 is so safe, there is no reason not to give it to individuals with statin myopathy, even though it has not been proved effective. At the same time, more testing is suggested, both of the effectiveness of CoQ10 for this purpose, as well as to determine genetic subtypes that may benefit.

6. Miscellaneous Other Uses

CoQ10 has been used to treat migraine headaches as well as cyclic vomiting syndrome, a related condition. It may be better tolerated and at least as effective as amitriptyline for these conditions.

CoQ10 improves exercise tolerance in patients with genetic deficiencies; perhaps supplements can improve exercise performance in other people. The controlled studies to date do not support this idea. CoQ10 has not been found to improve exercise tolerance in normal individuals.

Deficiency of CoQ10

There is no deficiency syndrome related to insufficient CoQ10. Enough is made by the body and ingested to meet the needs of healthy people. Approximately 25 percent of CoQ10 may come from dietary sources. However, no regulatory agency has suggested a recommendation for amounts of intake.

There are genetic disorders leading to a decrease in production of CoQ10 but these are very rare.

Genetic CoQ10 deficiencies are autosomal-recessive conditions. They involve, in varying degrees, myopathy (muscle abnormalities), encephalopathy (problems with the brain), encephalopathy and myopathy together, atrophy of the cerebellum (balance center) with ataxia (difficulty keeping balance), and an infantile variant involving multiple organs including the kidneys. This can appear as growth retardation, with deafness, seizures, and cognitive impairment.

The genetic defects are just beginning to be understood. Early identification of patients and their siblings may allow prompt treatment with CoQ10. All patients improve with CoQ10 administration, but they need high doses and long-term administration. The muscular and peripheral symptoms improve more than the central nervous system abnormalities; CoQ10 may not get through the blood-brain barrier, or the damage may be irreversible. There are other genetic mutations in other areas that can interfere with CoQ10 synthesis and cause the same types of symptoms.

Since deficiency of CoQ10 decreases antioxidant capacity and causes mitochondrial dysfunction, other diseases with these defects in the central nervous system may respond to CoQ10. This could include Parkinson’s disease, Alzheimer’s disease, Friedreich’s ataxia, and others. Most are being studied.

There are many other mitochondrial diseases. A CoQ10 synthesis defect is one of the few treatable mitochondrial diseases. As the genetic defects are isolated, earlier treatment will be possible.

Deficiency of CoQ10 has been reported with many types of cancer, as well as other diseases including diabetes, congestive heart failure, and progressive neurological disorders as noted. CoQ10 levels also decrease with age. The significance of all of this is not completely understood as yet.

Food sources

The best sources of CoQ10 are fish, poultry, and meat. Nuts, soybean, and canola oils also contain a relatively large amount of CoQ10. Other foods, including fruits, vegetables, dairy products, and eggs contain some CoQ10.

Most people probably consume less than 10 mg a day of CoQ10. As examples, 3 ounces of fried chicken has 1.4 mg of CoQ10, while one orange has 0.3 mg.

Mechanism of action: how does it work?

CoQ10 is required for energy production in every cell. Most of its work is in the mitochondria, the powerhouse of the cell, to synthesize ATP, which is a kind of fuel. CoQ10 accepts and then transfers electrons as needed. CoQ10 also transfers protons. With these processes, energy in the form of ATP is generated.

CoQ10, as stated, is an electron carrier during mitochondrial respiration. It also transports electrons elsewhere in cells. It regulates permeability of a number of membranes, including the mitochondrial pores. It can affect the amount of certain substances carried by a type of blood cell called a monocyte. It has an effect on the lining of blood vessels called the endothelium. CoQ10 is able to cause alterations in yeast and bacteria. Many of these actions have been understood because of what is found in people with genetic deficiencies of CoQ10.

CoQ10 exists in a reduced form and an oxidized form. CoQ10 is an antioxidant in its reduced form. Since it is fat-soluble, it works in cell membranes and lipoproteins, preventing damage to them. Lipoproteins are the packages that carry cholesterol. CoQ10 can also prevent oxidative damage to the mitochondria.

CoQ10 is synthesized in three steps. Part of its structure comes from an amino acid. A second part is mevalonate. The two parts are joined; this is regulated by hydroxymethylglutaryl (HMG)-CoA reductase. This enzyme is necessary for cholesterol synthesis and is the target of statin therapy. One of the effects of statin therapy to reduce cholesterol is a reduction in CoQ10.

As people with genetic deficiencies of CoQ10 have been identified, it has been estimated that there are five general groups of symptoms, which are related to different errors in the biosynthesis of CoQ10. More genetic defects are still being found and analyzed.

Primary uses

• CoQ10 must be given to anyone with a genetic condition causing the inability to manufacture it. These are rare problems, and not all are treatable with CoQ10. However, if the genetic abnormality can be identified early in patients or siblings and CoQ10 is administered, it can improve many symptoms, especially those outside the central nervous system.
• It can be used for migraine headaches and cyclical vomiting.
• CoQ10 has not been proved beneficial for most of the conditions for which people take it. Individuals may choose to take it to try and improve their cardiovascular health or exercise tolerance, to gain better control of their diabetes or lipids, to prevent cancer or Alzheimer’s disease. Patients on statins can take CoQ10 to try and avoid muscle problems. It can be used for any of the diseases discussed above.
• People who choose to take CoQ10 for any serious medical condition should discuss it with their doctor. They should not stop any prescribed medication.

Common dosages

As a supplement, CoQ10 doses are usually between 30 to 100 mg a day. Softgel capsules range in price from $20 to $60 for 60 to 120 100-mg capsules, or for 30 400-mg capsules.

As treatment for various conditions, doses of 100 mg to 300 mg may be used. Doses above 100 mg should be split up. CoQ10 is absorbed best when taken with a meal that contains fats.

Doses as high as 3,000 mg a day have been used to treat Parkinson’s disease.

While it is fairly certain that supplements of CoQ10 increase blood levels and also lipoprotein levels of CoQ 10, it is not certain that supplements increase tissue concentrations in normal individuals. There has not been enough research in this area.

CoQ10 is available in many different forms. It is dissolvable in lipids or fats, not water. It can be found as a powder, suspension, oil solution, and solubilized form. Creams, wafers, tablets, capsules with both hard and soft shells are all available. There are newer forms that aim to increase the amount of CoQ10 available to the body, such as nanoparticular CoQ 10. There is also an analog of CoQ10 that has been made, called idebenone. This substance may be able to more easily dissolve in water.

Administration of CoQ10 does raise its blood levels. Using a lipid (fat) formulation or taking it with foods containing fat improves its absorption.

Potential side effects

CoQ10 is well tolerated. Insomnia has occurred at doses of 100 mg or higher. At doses of 300 mg a day for long periods of time, there have been elevations of liver enzymes but no actual liver damage. CoQ10 can cause nausea and stomach pain, heartburn, rash, dizziness, fatigue, irritability, and the sensitivity of the eyes to light, called photophobia.

The doses used in trials of CoQ10 as treatment for neurodegenerative diseases, as high as 3,000 mg a day, have been well tolerated. Patients have had headaches, gastrointestinal symptoms, upper respiratory infections, all in similar numbers to patients taking placebo. In one study evaluating tolerability of CoQ10 up to 3,000 mg a day, participants complained of headache, rash, urinary tract infections, edema (swelling), gastrointestinal symptoms, and joint pain. It is believed that mild gastrointestinal symptoms are the most likely side effects from CoQ10.

Some studies have pointed out that there are essentially no differences between placebo and CoQ10 in terms of side effects.

Fact versus fiction

Right now it is early in the story of CoQ10. It may live up to all its potential or it may not. There is no way to know what well-designed trials will discover about this supplement. In the future, researchers may be able to say authoritatively what CoQ10 can and cannot do. For now, none of this is proved. On the other hand, most of it has not been disproved.

In the meantime, it can be taken by people with cardiovascular risk factors or diabetes. Patients on statins can take it to try and avoid muscle problems. Patients with cancer can try it. People with neurodegenerative diseases can also take it. Because it seems to be very safe and can be obtained inexpensively, there are not many objections to trying it. However, it has not been proved useful for these conditions.