Health Hotline Magazine | October 2026
Science-backed educational articles from some of the top voices in health and nutrition. Exceptional product deals making prices even lower than Natural Grocers’ Always Affordable prices
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LETTE F OM THE Iselys
October is for… O range, crimson, gold… colors everywhere. Elm trees and birch trees, maple, oak, and aspen—wearing their finest foliage, casting a spell that only nature can. It’s for children laughing in piles of fallen leaves, squealing their excitement in bright pumpkin patches, or between the tall stalks of corn mazes. It’s for… C risp air tinting our cheeks with a rosy flush, waking up senses gone sleepy from summer’s heat. It’s for reconnecting with cozy and comfort and candlelight. Digging out much-loved sweaters we haven’t seen since last year. Crafts and costumes and conversations. It’s for… T ea leaves swirling in our favorite mug, as we lean into the aromatic steam. It’s for taking a pause before the holiday chaos sets in, curled up by the window in our coziest socks watching pink-tinted clouds fade to dark. It’s for telling ghost stories and leaning into our own personal version of tranquility. It’s for… O rganic apples, pears, pumpkins… heaps of fall bounty filling produce racks. It’s for savoring the earthy zest of nutmeg, cinnamon, and cloves. Sometimes it’s for sipping hot apple cider and toasting marshmallows by the nearest fire pit; other times, it’s for pomegranate juice dribbling down our chins. It’s for… B ooks, bike rides, and mischievous autumn breezes. It’s for curling up on a front porch swing or the nearest park bench, running our fingers over the pages of a new novel and settling in for a read. It’s for drifting back to that childhood thrill from the first time we rode without training wheels. It’s for letting those October gusts whisper in our ears, tales of before times, and promises of the future. It’s for… E xcitement that builds as the temperatures cool and the daylight shortens… the anticipation of trick-or-treating, Thanksgiving, and the holiday season around the corner. It’s for the enchantment of fall festivals, family outings, and watching a child experience autumn’s whimsy with wholehearted enthusiasm. It’s for… R ainy afternoons spent lounging by a crackling fire, or the nearest window—watching the raindrops splash against the glass. It’s for revelry, and renewal, and the realization that, while there are many Octobers, there will never be another one exactly like this one. So may we find poetry and delight in each of its 31 days. And may we feel deep gratitude for the moments that make time, as it passes, worth spending. Happy October, neighbors!
SPOOKTACULAR 26
28 FOR THE LOVE OF ORGANICS: GARLIC
ADAPT WITH ADAPTOGENS 35
41 RECIPE:
EASY SHEET PAN MEDI TERRANEAN CHICKEN FALL BACK INTO SAVINGS 46
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Bob’s Red Mill ® GLUTEN FREE CORNBREAD MIX 20 OZ Made with whole-grain cornmeal to create a rich flavor and perfect texture.
Amy’s Kitchen ® SOUPS 13.65 14.7 OZ Hearty plant-based soups boasting traditional comfort in every spoonful.
Birch Benders ® SELECT PANCAKE & WAFFLE MIXES 14 16 OZ Convenient and delicious pancake and waffle mixes made with quality ingredients.
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28 % OFF
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Eden Foods ® SELECT ORGANIC BEANS 15 OZ Cooked and canned with purified water with no added preservatives.
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Glutino ® GLUTEN FREE PRETZEL STICKS OR TWISTS / 14.1 OZ Perfectly salty pretzel snacks, made for gluten-free enjoyment.
Jovial ® ORGANIC CRUSHED OR DICED TOMATOES 18.3 OZ Naturally delicious tomatoes, grown on small Italian farms and harvested ripe from the vine.
Honey Stinger ® ORGANIC ENERGY WAFFLES 12 PK 1.06 OZ Clean, easily digestible, and perfectly portable energy.
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ALWAYS AFFORDABLE $ 17.99 / $ 1.69
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Kettle & Fire ® SELECT BONE BROTHS 16.9 OZ These natural bone broths are delicious and comforting.
Lesser Evil ® ORGANIC POPCORN 4.6 6.4 OZ Crunchy, airy popcorn made with a select few simple ingredients.
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ALWAYS AFFORDABLE $ 4.19
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Annie’s™ ORGANIC MAC & CHEESE MIXES 6 OZ Easy, cheesy, and delicious. Annie’s mac & cheese mixes are made without artificial ingredients.
Annie’s ORGANIC SOUPS 14 14.3 OZ These satisfying canned soups are crafted from natural ingredients.
Annie’s ORGANIC CHEDDAR SQUARES 7.5 OZ Baked with real cheese for that classic taste that is loved by kids and adults.
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ALWAYS AFFORDABLE $ 5.79
ALWAYS AFFORDABLE $ 5.39
$ 4 79 27 % OFF {N}power Price EACH
$ 4 89 26 % OFF {N}power Price EACH
46 % OFF
$ 4 25 {N}power Price EACH
Annie’s ORGANIC GRAHAM CRACKERS 14.4 OZ A wholesome snack that is perfect for s’mores, mini sandwiches, or enjoying straight from the box.
Annie’s ORGANIC SNACK MIXES 9 OZ
Annie’s ORGANIC FRUIT SNACKS 7 OZ Tasty fruit flavored snacks made with real fruit juice and no artificial flavors or synthetic colors.
Fun, crunchy goodness. These snack mixes are big on taste with no artificial flavors or synthetic color.
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ALWAYS AFFORDABLE $ 6.65
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$ 2 79 –$ 27 99 Frontier ® SPICES & EXTRACTS 0.017 8 OZ Kitchen and pantry staples made with a commitment to quality and giving back to the community. {N}power Price EACH
Mateo’s SALSAS 16 OZ Gourmet salsas crafted meticulously as a labor-of love by a certified salsa fanatic.
Meliora ® LAUNDRY POWDER REFILLS 35 OZ A people and planet friendly laundry detergent made with cleaner ingredients.
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ALWAYS AFFORDABLE $ 14.99
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Peace Co ee ORGANIC COFFEE 12 OZ {N}power Price $ 13 49 EACH
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Purely Elizabeth ® GRANOLAS 8 12 OZ {N}power Price $ 6 49 EACH
{N}power Price $ 2 25 EACH
$ 8
Pacific Foods ® ORGANIC SOUPS 16.1 16.3 OZ
Westbrae Natural ® ORGANIC LENTILS 15 OZ
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Seven Sundays GRAIN FREE SUNFLOWER CEREALS 8 OZ Tasty breakfast cereals made with real, plant-based ingredients.
Simple Mills ® BAKING MIXES 9 12.9 OZ Wholesome baking mixes made with only purposeful ingredients.
Rao’s ® PASTA SAUCES 24 OZ Delicious traditional Italian sauces, made with homemade care in every bite.
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ALWAYS AFFORDABLE $ 8.99
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$ 6 49 {N}power Price EACH
$ 6
Tasty Bite ® SELECT ORGANIC RICE POUCHES 8.8 OZ Quick, easy, and tasty rice that is ready to eat in 2 minutes or less.
Siete POTATO CHIPS 5.5 OZ Kettle-cooked chips with an old school crunch and bold flavor.
Harken ® CANDY BARS 3 OZ Delicious candy bars that are naturally sweetened with dates and are full of prebiotic fiber.
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ALWAYS AFFORDABLE $ 4.19
ALWAYS AFFORDABLE $ 8.25
21 % OFF
27 % OFF
28 % OFF
22 % OFF
$ 4 25 {N}power Price
$ 7 99 {N}power Price
$ 10 49 EPIC ® BEEF TALLOW 11 OZ {N}power Price
$ 11 49 {N}power Price
C2O ® ORIGINAL PURE COCONUT WATER / 33.8 OZ
Dr. Bronner’s ® ORGANIC WHOLE KERNEL COCONUT OIL / 14 OZ
Go Raw ® ORGANIC SPROUTED PUMPKIN SEEDS / 14 OZ
ALWAYS AFFORDABLE $ 15.85
ALWAYS AFFORDABLE $ 13.35
ALWAYS AFFORDABLE $ 5.49
ALWAYS AFFORDABLE $ 11.15
$ 21 89 –$ 28 99 20 % OFF The Honest Kitchen ® WHOLE FOOD CLUSTERS FOR DOGS 5 LB Made with human-grade, minimally processed ingredients to provide your pup with the best nutrition. {N}power Price EACH
$ 4 39 18 % OFF {N}power Price EACH
$ 4 99 26 % OFF {N}power Price EACH
Traditional Medicinals ® TEAS 16 CT High quality herbal teas, carefully crafted to promote wellness.
Wilde CHICKEN CHIPS 2.25 OZ Thin, crispy, and packed with protein. Snacking re-imagined.
ALWAYS AFFORDABLE $ 27.45– $ 36.25
ALWAYS AFFORDABLE $ 6.75
ALWAYS AFFORDABLE $ 5.39
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19 % OFF
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$ 5 49 {N}power Price PACK
Que Pasa ® ORGANIC TORTILLA CHIPS 7.5 OZ Traditionally made corn tortilla chips with a deep, stoneground flavor.
Mineragua ® SPARKLING WATER 9 PK 12.5 OZ Crisp, refreshing, and unapologetically fizzy.
Nixie ® ORGANIC SPARKLING WATERS 8 PK 12 OZ Simple ingredients, refreshing flavor, zero sugar.
ALWAYS AFFORDABLE SM $ 5.99
ALWAYS AFFORDABLE $ 11.99
ALWAYS AFFORDABLE $ 6.79
20 % OFF
22 % OFF
22 % OFF
21 % OFF
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$ 13 99 Four Sigmatic ® ORGANIC COFFEE 10 OZ {N}power Price EACH
$ 4 25 Minor Figures ORGANIC BARISTA OAT MILKS / 32 OZ {N}power Price EACH
Seggiano ORGANIC PASTAS 13.2 16 OZ {N}power Price $ 5 79 EACH
Little Secrets ® CARAMEL COOKIE BAR OR CRISPY WAFERS / 1.4 1.8 OZ
ALWAYS AFFORDABLE $ 3.19
ALWAYS AFFORDABLE $ 5.49
ALWAYS AFFORDABLE $ 17.99
ALWAYS AFFORDABLE $ 7.29
UP TO
$ 9 79 21 % OFF {N}power Price EACH
$ 4 39 22 % OFF {N}power Price EACH
$ 10 49 23 % OFF {N}power Price PACK
$ 2 79 EACH
Nature’s Path ® SELECT ORGANIC CEREALS 26.4 32 OZ Wholesome and nutritious cereals. Start your day right with tasty goodness.
Organic India ® ORGANIC TULSI TEAS 18 CT Premium whole-herb tea infusions based on ancient Ayurvedic principles.
Orgain ® ORGANIC GRASS FED PROTEIN SHAKES 4 PK 11 OZ These tasty nutritional shakes are packed with protein as well as vitamins and minerals.
ALWAYS AFFORDABLE $ 12.45
ALWAYS AFFORDABLE $ 5.65
ALWAYS AFFORDABLE $ 13.79 / $ 3.45
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Natural Grocers Brand ORGANIC SOUPS 14.1 OZ
Natural Grocers ® Brand ORGANIC APPLESAUCE CUPS 6 PK 4 OZ Made from organic, U.S. grown apples and nothing else.
Frontera ® SALSAS 16 OZ Made in small batches with the heat and flavor of authentic chiles.
Savory satisfaction that is ready in a flash. These plant-based soups are both gluten and dairy free.
ALWAYS AFFORDABLE $ 4.49
ALWAYS AFFORDABLE SM $ 5.49
ALWAYS AFFORDABLE $ 4.79
13 % OFF
19 % OFF
22 % OFF
20 % OFF
$ 3 89 {N}power Price
$ 4 25 {N}power Price
$ 5 49 {N}power Price
$ 13 49 {N}power Price
The Ginger People ® ORGANIC SUSHI GINGER 6.7 OZ
Manitoba Harvest ® ORGANIC REGENERATIVE HEMP HEARTS / 12 OZ
Pip’s™ SEA SALT CORN DIPPERS 9.25 OZ
Natural Grocers Brand ORGANIC APPLESAUCE 24 OZ
ALWAYS AFFORDABLE $ 16.99
ALWAYS AFFORDABLE $ 4.49
ALWAYS AFFORDABLE $ 6.85
ALWAYS AFFORDABLE $ 5.49
$ 6 79 15 % OFF {N}power Price PACK
$ 4 29 10 % OFF {N}power Price EACH
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Natural Grocers Brand ORGANIC EGG PASTAS 8.8 OZ Crafted from a time-honored Italian recipe using the freshest eggs durum wheat semolina.
Zevia ® ZERO SUGAR SODAS 6 PK 12 OZ Delivering zero-sugar, zero-calorie beverages that support a better-for-you lifestyle.
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Natural Grocers ® | 11
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By Charity Isely
We Have a Fertilizer Problem: When Excess Fertilizer Harms the Environment, and Yields
“We seek to empower the fertilizer industry to nourish our world.” This is the “mission and vision” of The Fertilizer Institute, the industry’s leading trade association in the United States. Yet, the data suggests our world is dangerously over nourished by fertilizer, especially the synthetic nitrogen variety. On average, 85 to 95 percent of nitrogen added to the soil globally is lost to the environment, according to a 2023 report from the Research Institute of Organic Agriculture—in other words, it’s not really helping produce food. Every year U.S. farmers apply 30 to 50 percent more synthetic nitrogen fertilizer than
are “more like a big sports gambling wager,” relying on anticipated market prices, weather assumptions, farmers’ risk tolerance, and other considerations beyond what crops are likely to utilize. As a result, farmers are often advised to apply 50 percent or more nitrogen than is required for abundant crops. This guidance has also produced “a kind of research schizophrenia”: Iowa State University researchers, for example, found that 120 pounds of nitrogen per acre yielded almost 200 bushels of corn per acre (a result other land-grant universities have replicated). Yet the very same university recommends applying up to 240 pounds of nitrogen per acre to achieve a comparable yield. Soil scientists and the evidence agree: Soil health is “the best defense against drought there is,” yet conventional farms often rely on methods primarily focused on maximizing yields, including planting monocultures, using biodiversity reducing pesticides and fertilizers, and leaving cropland bare after harvest. The result is soil depleted of essential nutrients, microbes, stability, and resilience. Practices that promote soil health are quite the opposite, including maintaining year round living cover, planting diverse crop rotations, and minimizing soil disturbance. These practices help increase soil organic carbon, which can store up to 10 times its weight in water while feeding soil organisms, like earthworms, that build soil structure and drainage channels. Healthy soil, a foundational principle of organic farming practices, can also support yields comparable to those of conventional systems—without synthetic fertilizer. Rodale Institute’s Farming Systems Trial has been conducting side-by-side comparisons of conventional and organic crop systems since 1981, and they have shown that organic corn and soybean yields in the trial now match conventional yields, and during extreme weather, like drought, the organic plots produce an average of 30 percent higher yields. In its 2023 report, the Research Institute of Organic Agriculture says, “Food security is possible with less nitrogen,” but the solutions require buy-in—not just from industry, government, and agriculture but also from society.
crops can absorb, according to a 2026 Union of Concerned Scientists analysis; this excess causes water pollution, biodiversity loss, and substantial greenhouse gas emissions. And studies show that under certain conditions, excess nitrogen fertilizer can undermine the very thing it’s prized for producing— higher yields.
A 2021 European study published in Global Change Biology found that excess fertilizer application during a drought year can create a “boom-and-bust season” in grass crops, such as corn, wheat, and oats, by increasing competition for an already limited resource—water. Plants grow larger with more fertilizer, requiring more water than smaller plants would, thus depleting soil moisture reserves more quickly. A U.S.-based 2020 study similarly found that biomass loss in temperate grasslands, where food crops like corn, wheat, and oats are typically grown, during drought was “exacerbated by fertilization.” The implications are especially relevant because grasses—including crops like corn and wheat and the pasture grasses that feed livestock—provide a substantial portion of the global food supply. As droughts and heat waves become more frequent and severe, the impact of fertilizer on the drought resilience of crops like corn, wheat, and oats is a critical question for food security. Despite its high ecological and economic costs, many U.S. farmers still perceive fertilizer reduction as a financial risk, experts say. One surprising influence driving excessive use is “formal fertilizer recommendations” from public universities, as The New Lede reported in 2023. While farmers believe the guidance is science based, some prominent agronomists suggest the recommendations
For references, please visit naturalgrocers.com/issue-111
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NATU AL G OCE S ® B AND BUL O GANIC B OWN AND GOLDEN FLAX SEEDS Flex your culinary muscle, while showing your heart muscle some TLC, with our organic brown and golden flax seeds! They’re versatile and good4u SM .
NATU AL G OCE S B AND BUL O GANIC PISTACHIOS ( OASTED SALTED AND UNSALTED VA IETIES) Our organic pistachios are packed with protein, fiber, healthy fats and iron. They make a great healthy snack for your adventures or are a great addition to salads and baked goods.
ALWAYS AFFORDABLE $ 4.99 $ 3 99 SALE! 1 LB
ALWAYS AFFORDABLE $ 4.49 $ 3 99 SALE! 7 OZ
NATU AL G OCE S B AND BUL O GANIC OASTED SALTED SUNFLOWE SEEDS Packed with protein and healthy fats, as well as vitamin E and zinc. Perfect for snacking straight from the bag or adding to your next kitchen creation!
NATU AL G OCE S B AND BUL O GANIC D IED APPLES Looking to eat well on the go? Look no further! The apple hasn’t fallen far from the tree, just right into a bag of deliciously dried perfection.
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Perfect Food Bars ® PROTEIN BARS 8 PK 2.3 2.5 OZ {N}power Price $ 18 49 PACK
$ 5 25 {N}power Price EACH
EACH $ 6 49 Charcutnuvo SELECT PORK SAUSAGES 10 OZ {N}power Price
EACH $ 5 25 {N}power Price Nutpods ® SELECT ORGANIC CREAMERS 16 OZ
$ 2 59 EACH
Bonfire Burritos BURRITOS 10.3 OZ
ALWAYS AFFORDABLE SM $ 24.12 / $ 3.35
ALWAYS AFFORDABLE $ 6.49
ALWAYS AFFORDABLE $ 6.35
ALWAYS AFFORDABLE $ 7.15
17 % OFF
18 % OFF
26 % OFF
SALE!
LB $ 9 29 {N}power Price
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$ 4 39 {N}power Price
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EACH
ALWAYS AFFORDABLE $ 5.35 Kalona ® ORGANIC SOUR CREAM 16 OZ
Mary’s ® ORGANIC BONELESS SKINLESS CHICKEN BREAST / 1 LB
Graziers™ SELECT WHOLE MILK YOGURTS 6 OZ
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ALWAYS AFFORDABLE $ 9.99/LB
ALWAYS AFFORDABLE $ 1.85
ALWAYS AFFORDABLE $ 1.35
16 % OFF
12 % OFF
21 % OFF
10 % OFF
31 % OFF
$ 5 25 {N}power Price
EACH $ 2 25 {N}power Price
EACH $ 4 89 {N}power Price
EACH $ 4 25 {N}power Price
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ALWAYS AFFORDABLE $ 5.85 Stonyfield ® Organic SELECT ORGANIC YOGURTS 32 OZ
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By Liz Mueller A superhero supplement for immune and respiratory health, and beyond Black Seed Oil to The Rescue!
Black seed oil (also called black caraway and black cumin seed) provides powerful support to the immune system. It’s an immune modulator, keeping the immune system in balance so it doesn’t overreact or underreact. Black seed oil also quenches dangerous inflammation and boosts appropriate immune function, resulting in enhanced protection against infections, while it also eases coughs, bronchitis symptoms, and colds. New research is showing that via its immune-regulatory, anti inflammatory, and antioxidant benefits, black seed oil is a powerful immune ally, especially when it comes to respiratory health. IMMUNE SYSTEM HEALTH
If b ack seed oil were a cartoon superhero, it would save the world with its signature super phytonutrient constituent, thymoquinone, a powerful free radical scavenger. When you take b ack seed oil, thymoquinone springs into action and unleashes its power on everyday “vil ains” in the most immune-supporting, allergy relieving, inf ammatory-modu ating, cardiovascu ar-protecting, and blood-sugar ba ancing of ways. But rather than fighting fictional vil ains, b ack seed oil fights very real, everyday threats in the form of health-hindering ailments.
16 | Health Hotline ®
ALLERGIES & ASTHMA
Approximately 18 million Americans su er from allergies, and close to 19 million su er from asthma. These conditions can range from sheer annoyance to debilitating and life threatening. Studies show that thymoquinone produces a sharp reduction in inflammatory molecules that play a role in both asthma and allergy-related symptoms. A study of patients with allergic rhinitis produced promising results, showing that treatment with black seed oil resulted in a drastic decrease in IgE antibodies (antibodies that indicate an allergic response) in nasal secretions, as well as significant reductions in nasal congestion, itching, runny nose, and sneezing attacks. Studies also show that black seed oil is a force to be reckoned with when it comes to managing asthma. Black seed oil and thymoquinone itself, “trigger relaxation of the trachea and large airways (bronchi), both of which can go into spasm during an asthma attack.” Furthermore, a study of mice treated with black seed oil found reduced numbers of inflammatory cells in their lung tissue, “equivalent to those induced by dexamethasone, a potent, immune-suppressing steroid.”
TONSILLITIS & SINUSITIS
Another study showed that taking black seed oil for acute tonsillitis and sore throat, infections that are often viral in nature, significantly alleviated throat pain and reduced the need for pain killers. Black seed oil also shines in the treatment of sinusitis. The results from one study showed its
Black seed oil neutralizes lipid (fat) oxidation and reduces the impact of oxidized LDL cholesterol, a major trigger for the atherosclerotic plaques that block blood flow and cause heart attacks and strokes. Studies have shown that black seed oil can improve the lipid profile and prevent cardiovascular diseases in both healthy people and hyperlipidemic patients. Hyperlipidemia is a condition in which there are high levels of fat particles, such as cholesterol and triglycerides, in the blood. It’s thought that black seed oil benefits cardiovascular health in part by inhibiting the absorption of cholesterol in the intestines and decreasing cholesterol production in the liver. Black seed oil also reduces high blood pressure. Results from a double-blind, eight-week study looking at the CARDIOVASCULAR HEATH, BLOOD SUGAR, & WEIGHT MAINTENANCE therapeutic potential in the treatment of sinusitis by its “…anti-inflammatory, antioxidant, antihistaminic, immune-modulator, antimicrobial, and analgesic e ects. The oil can inhibit the inflammation of sinuses and respiratory airways, microbial infections, and finally help the patients su ering from clinical symptoms of sinusitis such as nasal congestion, headache, neck pain, earache, and toothache,” according to the study’s findings.
With its wide-ranging health benefits, b ack seed oil is worth adding to your supplement repertoire, so it can come to the rescue whenever you need it! A common risk factor for cardiovascular disease is also body weight and one’s overall metabolic profile. A double-blind, randomized controlled trial of 90 obese women taking either black seed oil or a placebo for eight weeks resulted in significantly decreased weight and waist circumference in the women taking black seed oil compared to the placebo group. There was also a significant decline in triglyceride and LDL cholesterol levels in the black seed oil group compared to the placebo group. e ects of black seed oil on hypertension showed that, at 2.5 mL twice a day, the oil-treated group had significantly decreased systolic and diastolic numbers compared with the baseline and placebo group at the end of the trial, without any adverse e ects. Black seed oil, in combination with anti-diabetic drugs and statins, can also help diabetic patients control both dyslipidemia (abnormal levels of cholesterol or lipids in the blood) and blood sugar. A review of 13 clinical trials on the hypoglycemic e ect of black seed oil, eight of which included patients with insulin resistance, found that the use of black seed decreased fasting blood sugar, insulin levels, and insulin resistance.
Natural Grocers ® | 17
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Enter in store for a chance to win $500 IN GROCERIES! $ 500 SWEEPSTAKES **
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NUTRITION RESEARCH
By Aryn Doll and Katherine MacNair
Ginseng Improves Measures of Cardiovascu ar Health In today’s world, few of us are immune to chronic stress. Unfortunately, research shows it can place significant strain on the body, especially the cardiovascular system, increasing the risk of cardiovascular disease. Ginseng is a well-known adaptogen that helps the body adapt to stress, supporting resilience and overall health in challenging times. In particular, ginseng has been found to support cardiovascular health, a benefit that was recently highlighted in a 2025 systematic review and meta-analysis published in BMC Complementary Medicine and Therapies . In the review, the effects of ginseng consumption on blood vessel health were evaluated by analyzing data from 13 randomized controlled clinical trials involving more than 700 participants (≥15 years of age) with a range of health statuses. Across the trials, interventions predominantly included intake of Asian ( Panax ginseng ) or American ( Panax quinquefolius ) ginseng in extract, whole-root powder, or fresh form, compared with placebo or control groups. Researchers specifically examined the impact of these interventions on various markers of blood vessel function, including flow-mediated dilation (FMD), a measure of how well blood vessels widen in response to increased blood flow; pulse wave velocity (PWV), a measure of arterial stiffness; and serum nitric oxide (NO) levels, a compound produced by cells lining blood vessels that promotes relaxation and dilation. Compared with placebo or control groups, ginseng was found to significantly improve all three parameters. Overall, these findings suggest that ginseng intake can support healthier, more flexible blood vessels and optimal blood vessel function—key components of cardiovascular health. Both American and Asian ginseng are rich in bioactive compounds known as ginsenosides, which are thought to lend to these benefits in part by supporting healthy stress responses, both systemically and within the cells that line blood vessels. As a supplement, typical daily doses of ginseng range from 1–2 grams of whole-root powder or 200–400 mg of standardized extract.
Ultra-Processed Foods Linked to Cognitive Impairment in Older Adults
Maintaining brain health is a top priority for many older adults, and eating ultra-processed foods (UPFs) may be working against that goal. UPFs are made with little to no whole food, have undergone heavy processing, and contain at least one industrial ingredient that wouldn’t be found in any home kitchen. Examples include familiar junk foods, like packaged chips and candy, but also many everyday convenience foods, like conventional sliced bread and flavored yogurt. Because UPFs now make up a large portion of the typical American diet, researchers are increasingly interested in understanding their long-term effects on health. One such study recently found a significant link between higher UPF consumption and cognitive impairment in older adults. In the study, published in the American Journal of Public Health , researchers analyzed the diets of more than 5,000 adults aged 50 and older and assessed their cognitive health every two years over a seven-year period. Participants who consumed the most UPFs had a 47 percent higher risk of developing cognitive impairment or dementia during the study compared with those who consumed the least, even after researchers accounted for other lifestyle factors known to influence cognitive health. The underlying reasons for this connection are still being explored. Researchers suspect that certain food additives commonly found in UPFs may alter the balance of beneficial bacteria in the gut, disrupting communication between the gut and the brain. UPFs are also engineered with flavors and textures that make them especially easy to overeat, which can encourage unhealthy eating patterns that contribute to oxidative stress and chronic inflammation. These processes can damage brain cells over time and are known to play a role in cognitive decline. UPFs may be everywhere, but you can reduce your intake by focusing on whole or minimally processed foods that do not have long, complicated ingredient lists. Enjoying these simple, natural foods is a meaningful way to nourish a healthy brain at any age.
For references, please visit: naturalgrocers.com/issue-111
22 | Health Hotline ®
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