Vanilla

6 Benefits of Vanilla Extract and Vanilla Beans

Vanilla is among the most popular flavoring agents in the world. It’s favored for its pleasing taste and calming aroma.

Vanilla is extracted from the mature pods of certain orchids, commonly the Vanilla planifolia. Currently, Madagascar produces around 75% of the world’s vanilla. It’s also produced in China, Indonesia, Papua New Guinea, and Mexico (1Trusted Source).

Vanilla extract and vanilla beans are used in food, perfumes, and pharmaceutical products. It’s among the top three most expensive spices in the world, alongside saffron and cardamom (2Trusted Source).

In addition to its versatility and importance in the culinary world, vanilla extract and beans may benefit your health. However, research is limited, and most studies focus on its specific compounds.

This article lists 6 potential benefits of vanilla extract and vanilla beans.

1. Rich in vanillin

Vanillin is a phenolic plant compound found in vanilla extract and beans. It’s the most researched component of vanilla. Synthetic vanillin is also produced in labs in China, France, and the United States (3Trusted Source, 4Trusted Source).

Vanillin can also be derived from other foods like rice bran oil and clove oil (5Trusted Source).

Research shows that vanillin has several benefits properties, including:

• Antioxidant. Vanillin is known to have powerful antioxidant properties, though these effects have only been studied in test tubes and animals (6Trusted Source, 7Trusted Source).

• Anticancer. Some evidence suggests that vanillin may have anticancer properties, though research is limited to cell and animal studies (8Trusted Source, 9Trusted Source).

• Anti-inflammatory. Vanillin has been shown to exhibit anti-inflammatory effects in animal and test-tube studies (3Trusted Source, 10Trusted Source, 11Trusted Source).

• Neuroprotective. According to some rodent studies, vanillin may benefit brain health and protect against neurodegenerative diseases (12Trusted Source, 13Trusted Source).

While these findings are promising, it’s unclear how vanillin affects human health.

Plus, studies investigating these potential health benefits have used concentrated doses of vanillin that exceed the amount you’d consumed when using normal amounts of vanilla extract or bean.

For reference, the vanillin concentration in cured vanilla beans is 1–2%, while vanilla extract’s concentration is 0.1–0.2%. So, although vanillin likely offers some health benefits, it’s unclear whether it would deliver any significant benefits when consumed in typical amounts (1Trusted Source, 14Trusted Source).

It should be noted that the demand for natural vanilla has skyrocketed amid decreasing vanilla orchid production. This has made the price of vanilla grow astronomically.

In fact, natural vanilla can cost as much as $4,000 per kilogram (2.2 pounds). In comparison, synthetic vanillin costs just $15 per kilogram (1Trusted Source).

Vanilla production from orchids is labor-intensive and typically involves hand pollination on small orchid farms. Thus, the shortage of natural vanilla and the growing demand for this product has sparked the need for alternatives to vanilla from orchids (4Trusted Source, 15).

While natural vanilla extract is composed of hundreds of compounds, including vanillin, synthetic vanilla only contains vanillin. For this reason, synthetic vanilla likely has different health effects than natural vanilla products like natural vanilla extract and vanilla bean (16Trusted Source).

SUMMARY

Vanillin, a main component of vanilla, has been shown to offer antioxidant, anti-inflammatory, anticancer, and neuroprotective effects in animal and test-tube research. However, human research is lacking.

2. May offer antioxidant effects

Some of the compounds found in vanilla extract and beans have antioxidant effects, meaning they help protect against cell damage.

For example, two of vanilla’s phenolic plant components, vanillin and vanillic acid, have been researched for their antioxidant potential.

A 2020 test-tube study found that both vanillin and vanillic acid protected brain cells against oxidative stress. Of the two, vanillin was found to be more powerful (17Trusted Source).

Furthermore, a 2021 study in aging rats observed that vanillin protected against liver damage and age-associated oxidative damage (18Trusted Source).

Another 2011 study in rats showed that pretreatment with vanillin protected against induced liver injury (10Trusted Source).

While it’s clear that vanilla extract and vanilla beans contain substances that may offer antioxidant protection, it’s still unknown whether consuming normal amounts of vanilla would offer any antioxidant benefits to humans.

SUMMARY

Vanilla contains compounds like vanillin and vanillic acid, which have been shown to have antioxidant effects. However, human research is needed.

3. May have anti-inflammatory properties

Although inflammation is an essential part of a normal immune response, chronic inflammation has been linked to several health concerns, including increased chronic disease risk.

Eating a diet high in foods and drinks that are rich in anti-inflammatory compounds may reduce inflammatory markers in your body and improve overall health (19Trusted Source).

Promisingly, vanilla products contain substances shown to have powerful anti-inflammatory effects, including vanillin (20Trusted Source).

A 2018 study that fed mice a high fat diet to promote obesity demonstrated how oral vanillin supplements reduced inflammatory markers like interleukin-6 (IL-6) and tumor necrosis factor-alpha (TNF-α) in both blood and liver tissue (21Trusted Source).

Another 2017 study in mice found that oral treatment with varying doses of vanillin reduced skin inflammation caused by psoriasis (22Trusted Source).

Other rodent and test-tube studies have likewise found that vanillin protects against inflammation-related cell damage (11Trusted Source, 23Trusted Source, 24Trusted Source).

Still, there’s no evidence that consuming vanilla extract or beans reduces inflammatory markers or protects cells against inflammation-related damage in humans.

Finally, keep in mind that these studies used concentrated substances from vanilla products — not pure vanilla products.

SUMMARY

Concentrated compounds from vanilla have been shown to possess anti-inflammatory properties in rodent and test-tube studies. Human research is needed to assess whether vanilla extract or beans have the same effects.

4. May benefit brain health

Some research suggests that certain compounds found in vanilla, including vanillin and vanillic acid, may support brain health. They may also have neuroprotective properties, meaning that they may protect your nervous system.

For example, a 2021 study investigated the neuroprotective effects of vanillic acid among mice injected with a neurotoxin — a substance that can harm your nervous system.

It found that vanillic acid injections protected against nerve cell inflammation, reduced markers related to Alzheimer’s disease, and lessened memory impairment caused by the neurotoxin (25Trusted Source).

Other test-tube and animal studies have similarly demonstrated vanillin as a promising neuroprotective agent (26Trusted Source, 27Trusted Source).

Yet, there’s no evidence that a diet high in vanilla extract or vanilla bean promotes brain health or protects against cognitive decline in humans.

SUMMARY

Limited evidence suggests that certain components of vanilla may have neuroprotective effects. However, it’s unclear how vanilla extract or bean products affect human brain health when consumed as part of a normal diet.

5. May help reduce added sugar intake

Using vanilla extract or vanilla bean powder in foods and beverages could help reduce your added sugar intake.

A 2020 study including 129 young adults found that adding vanilla aroma to sugary drinks enhanced their perceived sweetness (28Trusted Source).

A 2021 study also demonstrated that flavoring a reduced-sugar yogurt with vanilla did not affect its perceived sweetness (29Trusted Source).

Additionally, a 2020 study among 112 children showed that adding vanilla to milk-based desserts increased the overall liking of reduced-sugar options in over 80% of the participants (30Trusted Source).

This suggests that adding vanilla to sweets may reduce the need for added sugar.

SUMMARY

Adding vanilla extract or powder to foods and drinks may help reduce your added sugar intake.

6. Highly versatile

Because vanilla is called for in many recipes, including quick bread, cakes, cookies, granola, and more, most people have a bottle of vanilla extract in their kitchen.

Plus, pure vanilla beans and vanilla bean powder — ground, whole vanilla beans — can be a unique and flavorful addition to many dishes.

Shop for vanilla bean powder online.

Here are a few ways to use our honey products in your kitchen:

• Add a dash of honey to smoothies.

• Add into coffee drinks.

• Use it in baked goods like cakes and cookies.

• Add any honey to this recipe for homemade banana “nice cream.”

• Use honey on/in pancake and waffle mixes.

According to the Food and Drug Administration (FDA), pure vanilla extract must contain 13.35 ounces (378 grams) of vanilla beans per 1 gallon (3.78 L) of liquid (31).

If you’d like to use natural vanilla extract, look for products that contain only vanilla bean extract and alcohol. Note that pure extract is much more expensive than products that contain synthetic vanillin and additives like sugar and artificial flavors and colors.

You can purchase pure vanilla extract, bean powder, and whole beans at most grocery stores and online.

Whenever possible, purchase vanilla products from companies like Vanilla Bean Project, Lafaza, or other brands that partner directly with vanilla farmers to support fair trade and sustainability.

Shop from Vanilla Bean Project and Lafaza online.

SUMMARY

Vanilla extract and other vanilla products can be used in many ways. Purchase high quality, fair trade products whenever possible.

The bottom line

Vanilla extract and products made from vanilla beans are popular flavoring agents.

Animal and test-tube studies suggest that specific compounds in vanilla extract and beans may have antioxidant, anti-inflammatory, and neuroprotective properties.

However, to date, no studies have confirmed whether these benefits apply to humans eating pure vanilla in normal amounts. Thus, it’s unclear whether vanilla products could significantly affect your health.

Regardless, using vanilla could help you cut back on added sugar. Vanilla extract, powder, and beans remain versatile ingredients to keep on hand in the kitchen.

Credit: https://www.healthline.com/nutrition/vanilla-extract-benefits

How can lemons benefit your health?

• Benefits

• Vitamin C

• Nutrition

Lemons are a popular fruit that people use in small quantities to add flavor to food. However, they rarely consume them alone due to their intense, sour taste.

Lemons give flavor to baked goods, sauces, salad dressings, marinades, drinks, and desserts, and they are also a good source of vitamin C.

One 58 gram (g) lemon can provide over 30 milligramsTrusted Source (mg) of vitamin C.

Vitamin C is essential for health, and a deficiency can lead to health problems. The early explorers knew this and took lemons on their long voyages to help prevent or treat scurvy, a life threatening condition that was common among sailors.

This article looks at the nutritional content of lemons, their possible health benefits, ways to use them in food, and any potential health risks.

Benefits

Lemons are an excellent source of vitamin C and flavonoids, which are antioxidants.

Antioxidants help remove free radicals that can damage cells from the body.

These nutrients can help preventTrusted Source diseases and boost health and wellbeing.

Here some of the possible benefits of consuming lemons.

1) Lowering stroke risk

According to a 2012 studyTrusted Source, the flavonoids in citrus fruits may help lower the risk of ischemic stroke in women.

A study of data from nearly 70,000 women over 14 years showed that those who ate the most citrus fruits had a 19% lower risk of ischemic stroke than women who consumed the least.

Ischemic stroke is the most common type of stroke. It can happen when a blood clot blocks the flow of blood to the brain.

A 2019 population studyTrusted Source showed that long term, regular consumption of foods that contain flavonoids might help protect against cancer and cardiovascular disease. However, the study indicated that people who smoked or consumed a lot of alcohol were less likely to benefit.

Potassium may help lower the risk of stroke. Which foods contain potassium?

2) Blood pressure

One 2014 studyTrusted Source found that women in Japan who walked regularly and consumed lemon every day had lower blood pressure than those who did not.

More research is needed to identify the role of lemon in this improvement and to discover whether consuming lemon can help reduce blood pressure since walking daily can also lower blood pressure.

Which other foods can help lower blood pressure? Find out here.

3) Cancer prevention

Lemons and lemon juice are an excellent source of the antioxidant vitamin C.

Antioxidants may help prevent free radicals from causing cell damage that can lead to cancer. However, exactly how antioxidants can help prevent cancer remains unclear.

Which other foods are high in antioxidants? Find out here.

4) Maintaining a healthy complexion

Vitamin C plays a vital role in the formation of collagen, the support system of the skin.

Sun exposure, pollution, age, and other factors can result in skin damage. A 2014 mouse studysuggested that either eating vitamin C in its natural form or applying it topically can help prevent this type of damage.

What are the best foods for vitamin C? Find out here.

5) Preventing asthma

People with asthma who consume higher amounts of vitamin C and other nutrients when they have a cold may experience fewer asthma attacks, according to one reviewTrusted Source.

The authors found evidence that vitamin C also benefitted people with bronchial hypersensitivity when they also had a common cold.

However, they called for more research.

6) Increasing iron absorption

Iron deficiency is a leading cause of anemia.

Pairing foods that are high in vitamin C with iron-rich foods maximizesTrusted Source the body’s ability to absorb iron.

However, a high intake of vitamin C can triggerTrusted Source gastrointestinal problems in people who are taking iron supplements. For this reason, it is best to obtain iron from dietary sources, such as beef liver, lentils, raisins, dried beans, animal meats, and spinach.

Squeezing a little lemon juice onto a salad containing baby spinach leaves can help maximize the intake of both iron and vitamin C.

Learn more here about iron deficiency anemia.

7) Boosting the immune system

Foods that are high in vitamin C and other antioxidants may help strengthen the immune system against the germs that cause the common cold and the flu.

One review found that, while vitamin C supplements do not appear the reduce the incidence of colds in a population, they may help reduce the length of time a cold lasts. Vitamin C may also help boost immunity in people who are undergoing extreme physical activity.

Squeezing a whole lemon into a glass of hot water with a large spoonful of honey makes a soothing drink for someone with a cough or cold.

Find some more home remedies for colds and flu here.

8) Weight loss

In a 2008 studyTrusted Source, rodents who consumed lemon peel phenols with a high fat diet for 12 weeks gained less weight than those who did not consume lemon.

In 2016, 84 premenopausal Korean women with a high body mass index (BMI) followed a lemon detox diet or another diet for 7 days. Those who followed the lemon detox diet experienced greater improvements in insulin resistance, body fat, BMI, body weight, and waist-hip ratio than those on the other diets.

Further research is needed to confirm whether lemon can contribute to weight loss, and if so, how.

Vitamin C

Vitamin C is an essential nutrient and an antioxidant.

Scurvy

If a person does not consume enough vitamin C, they will develop a deficiencyTrusted Source, which is known as scurvy. It is rare in the United States, but it can affect people who do not have a varied diet.

Symptoms can start to appear within a month of not consuming vitamin C, and they include:

• fatigue

• malaise (a feeling of being unwell)

• inflammation of the gums or bleeding gums

• red patches on the skin due to blood vessels breaking beneath the surface

• joint pain

• slow wound healing

• loosening of teeth

• depression

Many of these happen when the connective tissues weaken due to the lack of vitamin C.

Since vitamin C helps the body absorb iron, people who are deficient in iron may also develop anemia.

Why do we need vitamin C? Find out here.

Nutrition

One lemon weighing 58 grams (g) containsTrusted Source:

• energy: 16.8 calories (kcal)

• carbohydrates: 5.41 g, of which 1.45 g are sugars

• calcium 15.1 milligrams (mg)

• iron: 0.35 mg

• magnesium: 4.6 mg

• phosphorus: 9.3 mg

• potassium: 80 mg

• selenium: 0.2 micrograms (mcg)

• vitamin C: 30.7 mg

• folate: 6.4 mcg

• choline: 3.0 mg

• vitamin A: 0.6 mcg

• lutein + zeaxanthin: 6.4 mcg

Current dietary guidelinesTrusted Source recommend an intake of 75 mg of vitamin C per day for women aged 19 years and older and 90 mg per day for men.

Smokers need 35 mgTrusted Source per day more than nonsmokers.

Lemons also contain small amounts of thiamin, riboflavin, vitamin B-6, pantothenic acid, copper, and manganese.

Credit: https://www.medicalnewstoday.com/articles/283476#tips