Milk Thistle: The ancient seeds that are even more nutritious than chia seeds and 2 easy ways to use them
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Here are 7 reasons you may want to include milk thistle in your daily diet, supported by scientific evidence.
History of milk thistle
Milk thistle (Silybum marianum) has a long history of use dating back over 2,000 years, primarily in traditional European and Mediterranean medicine. Ancient Greek physician Dioscorides first documented its liver-healing properties around 40 A.D. In medieval times, it was widely used by herbalists to treat liver and gallbladder ailments, including jaundice and hepatitis.
The plant's name stems from the milky white veins on its leaves and the legend that the Virgin Mary's milk once spilled onto the plant, giving it both its name and symbolic significance.
Over time, milk thistle became a staple in folk remedies across Europe, eventually gaining scientific attention in the 20th century for its active compound, silymarin.
Supports Liver Health
Milk thistle is most renowned for its liver-protective properties.
Silymarin helps detoxify the liver and may support regeneration of liver cells damaged by alcohol, toxins, or fatty liver disease.
Study: A 2016 review published in Phytotherapy Research concluded that silymarin shows significant protective effects in patients with liver cirrhosis and non-alcoholic fatty liver disease (NAFLD), improving liver enzyme levels and histology.
Rich in Antioxidants
Silymarin, a mix of flavonolignans, acts as a strong antioxidant that can help reduce oxidative stress, a major factor in aging and chronic diseases.
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It may neutralize free radicals and inhibit lipid peroxidation in cells.
May Help Manage Type 2 Diabetes
Research suggests milk thistle can improve insulin sensitivity and lower blood sugar levels. Its antioxidant and anti-inflammatory properties may also help reduce diabetic complications.
Study: A randomized controlled trial published in Phytotherapy Research (2006) found that patients with type 2 diabetes who took silymarin for 4 months saw significant reductions in fasting blood glucose and HbA1c compared to placebo.
Boosts Skin Health
The anti-inflammatory and antioxidant effects of milk thistle may improve certain skin conditions such as acne, rosacea, and psoriasis. It also protects the skin from UV-induced damage and supports collagen production.
Promotes Heart Health
By lowering LDL cholesterol and reducing inflammation, milk thistle may support cardiovascular health. Some studies suggest that it helps improve lipid profiles and reduces risk of atherosclerosis.
May Support Brain Function
Silymarin may help prevent age-related decline by protecting brain cells against oxidative damage and inflammation. Preliminary studies indicate potential in slowing the progression of neurodegenerative conditions like Alzheimer's and Parkinson's disease.
Aids in Digestive Health
Milk thistle promotes bile production, which aids digestion and helps in the breakdown of fats. It may also relieve symptoms of indigestion and support gallbladder function, especially in people with sluggish digestion.
How to add milk thistle seeds to the daily diet?
Milk thistle can be easily incorporated into your daily diet in several forms—most commonly as a supplement in capsule or tablet form, standardized to contain silymarin. You can also drink milk thistle tea, made from crushed seeds or leaves, for a gentle daily detox. The powdered seeds can be added to smoothies, oatmeal, or yogurt for a nutrient boost. Milk thistle extract or tincture can be taken with water or juice, as per dosage recommendations.
For culinary use, roasted milk thistle seeds can be sprinkled over salads or added to granola, offering both flavor and health benefits.
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