Open reference

Food-Therapy Research Library (2010–2026)

Name: Nourilo Research Library — human studies on Chinese food-therapy ingredients
Creator: Nourilo
License: https://creativecommons.org/licenses/by/4.0/

75 human studies on 28 ingredients from Chinese food therapy, each checked against its PubMed record and summarised with its design, sample size, key finding and stated limitations.

Last updated: 8 October 2026 · Download CSV · Free to reuse with attribution (CC BY 4.0)

Citation capsule

The Nourilo Research Library is a free reference index of 75 human studies (2010–2026) on 28 ingredients used in Chinese food therapy — including ginger, goji berries, red dates, astragalus, licorice root, hawthorn and mulberry. Every entry links to its PubMed record and lists the study design, population and size, the form and dose tested, a one-sentence finding in non-promissory language, and at least one limitation. It is maintained by Nourilo and is intended for journalists, health writers, clinicians, students and AI assistants who need the primary record rather than a repeated claim; the full dataset is downloadable as CSV.

Why this page exists

Soups and teas built on goji, red dates, ginger or astragalus are described online with confident health claims that rarely point to a study. Our recipes come from a living food tradition — and tradition is not clinical proof. This library puts the actual human research next to each ingredient, including studies that found no benefit, so readers can see how strong (or weak) the evidence is.

What this page is not: it is not a clinical guideline, not a complete systematic review, and not medical advice. Most studies tested concentrated extracts or doses that are very different from a bowl of home-cooked soup. Inclusion means a study exists and reports what we describe — not that the ingredient will have the same effect for you.

How the library is built

Search. For 35 ingredients we searched PubMed for human randomised trials, clinical trials, systematic reviews and meta-analyses published in English since 2010 (353 records screened).
Select. We kept studies that tested the ingredient itself (whole food, powder, juice or a single-source extract). Multi-herb formulas, animal and cell studies were excluded. Null and negative results are kept.
Summarise. Each finding and limitation is drafted with AI assistance strictly from the PubMed abstract, in hedged wording (“was associated with”, “found no significant difference”).
Verify. Every PMID, participant count and every number quoted in a finding is automatically checked against the PubMed text. Rows that fail are removed — 11 of 86 drafted entries were excluded in this edition.

No qualifying human studies found (as of 8 October 2026) for: chinese yam, lily bulb, longan flesh, codonopsis root, winter melon, honeysuckle, lotus leaf. Their place in our recipes rests on culinary tradition only.

Ginger

597 recipes with ginger →

Meta-analysis · 12 studies

Menstrual pain

Population: Women with primary dysmenorrhea
Tested: Ginger compared with placebo, NSAIDs or exercise
Finding: Ginger was associated with lower pain intensity (SMD -1.13) and shorter pain duration than placebo. It showed no significant difference from NSAIDs or exercise for pain intensity.
Limitation: Heterogeneity for pain intensity was high (I2 = 81%), included studies had risk of bias, and safety data were infrequently reported.

Moshfeghinia et al. Ginger for Pain Management in Primary Dysmenorrhea: A Systematic Review and Meta-Analysis. J Integr Complement Med. 2024. PMID 38770631 · DOI

Meta-analysis · 23 studies

Chemotherapy-induced nausea

Population: Patients receiving chemotherapy
Tested: Ginger supplements compared with placebo or antiemetic agents
Finding: Overall, acute and delayed nausea and vomiting did not differ significantly between ginger and control groups. A subgroup taking 1 g/day or less for over four days had less acute vomiting (OR 0.30).
Limitation: Clinical heterogeneity between trials required subgroup analyses, and the authors state that sufficiently large, high-quality RCTs are still needed.

Choi et al. Effects of Ginger Intake on Chemotherapy-Induced Nausea and Vomiting: A Systematic Review of Randomized Clinical Trials. Nutrients. 2022. PMID 36501010 · DOI

Meta-analysis · 6 studies, 345 participants

Blood pressure

Population: Adults in clinical trials measuring blood pressure
Tested: Ginger supplementation, doses varied (subgroup at 3 g/day or more), 8 weeks or less in the subgroup with significant effects
Finding: Pooled analysis was associated with lower systolic (-6.36 mmHg) and diastolic (-2.12 mmHg) blood pressure compared with controls. Effects were significant only in subgroups with age 50 or under, 8 weeks or less, and doses of 3 g/day or more.
Limitation: Few trials were included and heterogeneity was high (I2 = 89.8% for systolic pressure), so the authors say definitive conclusions are not yet possible.

Hasani et al. Does ginger supplementation lower blood pressure? A systematic review and meta-analysis of clinical trials. Phytother Res. 2019. PMID 30972845 · DOI

Systematic review · 109 studies

Broad clinical effects

Population: Humans across many conditions in randomized trials of ginger
Tested: Ginger in various forms and doses across included trials
Finding: Trials on nausea and vomiting in pregnancy, inflammation, metabolic syndrome, digestive function and colorectal cancer markers were consistently supportive, whereas other expected effects were relatively controversial.
Limitation: Only 43 of 109 trials (39.4%) met the high-quality-evidence criterion; small populations and unstandardized outcome measures were common.

Anh et al. Ginger on Human Health: A Comprehensive Systematic Review of 109 Randomized Controlled Trials. Nutrients. 2020. PMID 31935866 · DOI

Red dates

460 recipes with red dates →

Meta-analysis · 483 participants

Blood lipids and glucose

Population: Adults in clinical studies, including type 2 diabetes and hyperlipidemia
Tested: Jujube fruit, various doses and durations
Finding: Jujube was associated with significantly lower BMI and triglycerides, and lower fasting blood sugar in people with type 2 diabetes. LDL and total cholesterol fell only in some subgroups. HDL, AST and ALT did not change significantly.
Limitation: The authors state the overall quality of the evidence is limited, and results varied significantly by dose, treatment duration and disease type.

Ahmadi et al. Impact of jujube fruit on serum lipid profile, glycemic index, and liver function: a systematic review and meta-analysis. Nutr Diabetes. 2025. PMID 40399274 · DOI

Randomized controlled trial · 196 participants

Fertility and metabolic markers

Population: Infertile women with polycystic ovary syndrome (PCOS), aged 18-45
Tested: Jujube hydroalcoholic extract, 15 g daily; compared with metformin, myoinositol, placebo, 12 weeks
Finding: Pregnancy rates did not differ significantly between jujube extract, metformin, myoinositol and placebo (p > 0.05). Cholesterol, triglycerides, HDL cholesterol and fasting glucose improved more in the jujube group than in the other groups.
Limitation: An extract was used rather than whole fruit, and the pregnancy numbers were small (4-10 per group), so the trial may be underpowered for the primary outcome.

Mashhadi et al. Effects of Ziziphus jujuba, metformin, and myoinositol on pregnancy rates and metabolic parameters in infertile women with PCOS: a randomized controlled trial. J Ovarian Res. 2026. PMID 41618368 · DOI

Randomized controlled trial

Metabolic syndrome markers

Population: Adults with metabolic syndrome
Tested: Dried jujube powder, 30 g/day, versus placebo, 8 weeks
Finding: Compared with placebo, jujube did not significantly change fasting glucose, total cholesterol, LDL cholesterol, blood pressure, depression or anxiety scores. It was associated with improved waist circumference, triglycerides, HDL cholesterol and stress scores.
Limitation: The authors note methodological weaknesses in blinding and in herb purity and potency testing. Groups were small, with 30 per arm.

Parastouei et al. The effects of jujube (Ziziphus jujube) on metabolic and mental health outcomes in patients with metabolic syndrome: A randomized controlled trial. Complement Ther Med. 2024. PMID 38648942 · DOI

Randomized controlled trial · 116 participants

Glycaemic control and lipids

Population: Adults over 30 with type 2 diabetes
Tested: Jujube fruit infusion, 10 g per 100 mL water, three times daily before meals, 12 weeks
Finding: Compared with a balanced energy-restricted diet alone, adding jujube infusion was associated with larger reductions in HbA1c, total cholesterol, LDL cholesterol and cholesterol ratios. The triglyceride difference was borderline (p = 0.05).
Limitation: The comparator was diet alone with no placebo infusion, so participants and investigators were not blinded to the intervention. Mechanisms were not examined.

Yazdanpanah et al. Effect of Ziziphus jujube Fruit Infusion on Lipid Profiles, Glycaemic Index and Antioxidant Status in Type 2 Diabetic Patients: A Randomized Controlled Clinical Trial. Phytother Res. 2017. PMID 28271568 · DOI

Goji berries

300 recipes with goji berries →

Meta-analysis · 161 participants

General well-being

Population: Adults aged 18-72 years in four placebo-controlled trials
Tested: Standardized Lycium barbarum juice (GoChi), 120 mL/day
Finding: Compared with placebo (n=80), the goji juice group (n=81) reported greater improvements in several self-rated symptoms, including stress, mental acuity, sleep quality and overall well-being, under a random effects model.
Limitation: Outcomes were self-reported symptom questionnaires, and several symptoms showed significant heterogeneity across the four pooled trials of a single branded juice.

Paul Hsu et al. A meta-analysis of clinical improvements of general well-being by a standardized Lycium barbarum. J Med Food. 2012. PMID 22897500 · DOI

Randomized controlled trial · 53 participants

Oxidative stress markers

Population: Overweight adults with mild hypercholesterolemia
Tested: Aqueous wolfberry fruit extract, 13.5 g in an 80 mL pouch daily, 8 weeks
Finding: Compared with placebo, the extract group showed a slight change in erythrocyte antioxidant enzyme activities, reduced DNA damage in lymphocytes, and more deregulated oxidative- and inflammation-related mRNAs.
Limitation: Small sample, short duration, and biomarker endpoints only. Effects on antioxidant enzymes were described as slight, and clinical outcomes were not assessed.

Lee et al. Dietary Wolfberry Extract Modifies Oxidative Stress by Controlling the Expression of Inflammatory mRNAs in Overweight and Hypercholesterolemic Subjects: A Randomized, Double-Blind, Placebo-Controlled Trial. J Agric Food Chem. 2017. PMID 28027641 · DOI

Randomized controlled trial · 67 participants

Blood glucose and lipids

Population: Adults with type 2 diabetes
Tested: Lycium barbarum polysaccharide, 300 mg/day after dinner, 3 months
Finding: Compared with the control group, serum glucose during the oral meal tolerance test was lower and the insulinogenic index and HDL levels were higher after 3 months of polysaccharide intake.
Limitation: The authors state the study had a small sample size and short follow-up. It tested an isolated polysaccharide, not whole goji berries.

Cai et al. Practical Application of Antidiabetic Efficacy of Lycium barbarum Polysaccharide in Patients with Type 2 Diabetes. Med Chem. 2015. PMID 25381995 · DOI

Randomized controlled trial

Eye health markers

Population: Healthy elderly adults aged 65 to 70 years
Tested: Milk-based goji berry formulation (Lacto-Wolfberry), 13.7 g/day, 90 days
Finding: Compared with placebo, the goji group had increased plasma zeaxanthin (26%) and antioxidant capacity (57%) and remained stable in macular pigmentation and soft drusen, whereas the placebo group showed hypopigmentation and drusen accumulation.
Limitation: The mechanism is unclear, since changes in plasma zeaxanthin were not related to changes in macular characteristics. A proprietary milk-based formulation was used, not whole berries.

Bucheli et al. Goji berry effects on macular characteristics and plasma antioxidant levels. Optom Vis Sci. 2011. PMID 21169874 · DOI

Tangerine peel

182 recipes with tangerine peel →

Randomized controlled trial · 72 participants

Blood lipids

Population: Adults with dyslipidemia
Tested: Chenpi Jiaosu, a fermented tangerine peel enzyme drink, 8 weeks
Finding: The tangerine peel drink group showed significant reductions in body weight and triglycerides after the intervention compared with the control group (p < 0.05). Safety markers showed no adverse effects. Gut microbiota and serum metabolite profiles also differed.
Limitation: Small pilot trial with only 55 of 72 participants completing. The fermented product is not the same as plain tangerine peel, and the control group is not described.

Tan et al. Effects of Chenpi Jiaosu on serum metabolites and intestinal microflora in a dyslipidemia population: a randomized controlled pilot trial. Front Endocrinol (Lausanne). 2025. PMID 40225325 · DOI

Lotus seeds

119 recipes with lotus seeds →

Randomized crossover trial · 10 participants

Postprandial glycemic response

Population: Ten healthy adults
Tested: Pre-soaked, cooked lotus seed meals, two cooking durations, compared with other starchy foods
Finding: Lotus seed meals had a low glycemic index (GI 21–51 across the lotus seed and adzuki bean meals), while several other starchy foods did not differ significantly from rice. Lotus seed's in vitro hydrolysis index was also lower than that of other test foods.
Limitation: Only ten healthy participants and acute single-meal tests, so findings may not apply to people with diabetes or to long-term intake.

Zhu et al. Acute Effects of Three Cooked Non-Cereal Starchy Foods on Postprandial Glycemic Responses and in Vitro Carbohydrate Digestion in Comparison with Whole Grains: A Randomized Trial. Nutrients. 2019. PMID 30875961 · DOI

Astragalus root

79 recipes with astragalus root →

Meta-analysis · 8 studies, 750 participants

Telomere length, frailty

Population: Older adults (mean age 63.3 years) in supplementation trials
Tested: TA-65, an Astragalus-derived telomerase-activating compound, 10-50 mg/day, Up to 12 months
Finding: TA-65 was associated with longer leukocyte telomeres compared with controls, but the meta-analysis found no significant improvement in frailty measures or inflammatory markers (CRP/IL-6). Mild gastrointestinal effects were reported.
Limitation: Industry-funded trials reported larger effects than others, and the compound is a purified extract at doses not comparable to eating Astragalus root.

Su et al. Effects of TA-65 on telomere length, functional outcomes, and inflammation: a systematic review and meta-analysis. Cell Biol Toxicol. 2025. PMID 41286474 · DOI

Meta-analysis · 22 studies, 1,323 participants

Kidney function

Population: People with chronic kidney disease, including some on dialysis
Tested: Astragalus as crude herb or extract, alone or alongside conventional therapy
Finding: Compared with placebo, no treatment or conventional care, Astragalus was associated with lower 24-hour proteinuria and higher haemoglobin and serum albumin. Effects on kidney function (creatinine) were inconsistent, and key outcomes such as dialysis need and mortality were not reported.
Limitation: Included studies were low quality overall (high or unclear risk of bias) and heterogeneity was substantial for several outcomes, so definitive conclusions could not be made.

Zhang et al. Astragalus (a traditional Chinese medicine) for treating chronic kidney disease. Cochrane Database Syst Rev. 2014. PMID 25335553 · DOI

Systematic review · 16 studies, 1,222 participants

Post-stroke fatigue

Population: Stroke patients with post-stroke fatigue
Tested: Huangqi (Astragalus membranaceus) herbal medicine added to routine care
Finding: Compared with routine intervention alone, adjuvant Astragalus was associated with lower fatigue severity scores and better quality-of-life measures. Adverse effects were reported as mild.
Limitation: Evidence was poor in quality, with unclear or high risk of bias across the included randomized trials; stronger trials are needed.

Xu et al. Adjuvant therapy with Astragalus membranaceus for post-stroke fatigue: a systematic review. Metab Brain Dis. 2020. PMID 31440984 · DOI

Randomized controlled trial · 61 participants

Stroke recovery

Population: Patients with acute spontaneous intracerebral hemorrhage
Tested: PG2 Astragalus polysaccharide extract, 500 mg IV, 3 times weekly, 2 weeks of dosing, 84-day follow-up
Finding: At 84 days, good functional outcome scores were similar in the PG2 and placebo groups (GOS 69.0% vs 48.4%, p = 0.2). Inflammatory markers also did not differ significantly between groups.
Limitation: Small sample, and the authors describe the results as preliminary; the extract was given intravenously, which is not comparable to dietary intake.

Chen et al. PG2 for patients with acute spontaneous intracerebral hemorrhage: a double-blind, randomized, placebo-controlled study. Sci Rep. 2017. PMID 28361971 · DOI

Honey

74 recipes with honey →

Meta-analysis · 14 studies

Respiratory infection symptoms

Population: People with upper respiratory tract infections, mostly cough symptoms
Tested: Honey, compared with usual care or placebo
Finding: Compared with usual care, honey was associated with lower combined symptom scores, cough frequency and cough severity. In two pooled placebo-controlled studies, the difference in combined symptoms was not statistically significant.
Limitation: Only two studies compared honey with placebo, with high heterogeneity (I2=91%); the review calls for higher-quality placebo-controlled trials.

Abuelgasim et al. Effectiveness of honey for symptomatic relief in upper respiratory tract infections: a systematic review and meta-analysis. BMJ Evid Based Med. 2021. PMID 32817011 · DOI

Systematic review · 6 studies, 899 participants

Childhood cough

Population: Children aged 12 months to 18 years with acute cough
Tested: Honey compared with no treatment, placebo, dextromethorphan, diphenhydramine or salbutamol, Mostly a single night
Finding: Honey probably reduced cough frequency more than no treatment or placebo, with moderate-certainty evidence. It showed a similar effect to dextromethorphan (low certainty). Beyond three days, it had no advantage over salbutamol or placebo.
Limitation: Most children received honey for one night only, and two studies had high risk of performance and detection bias.

Oduwole et al. Honey for acute cough in children. Cochrane Database Syst Rev. 2018. PMID 29633783 · DOI

Randomized controlled trial · 194 participants

Acute bronchitis cough

Population: Adults with uncomplicated acute bronchitis and cough
Tested: Honey 30 mg three times daily, compared with usual care, dextromethorphan or ipratropium, Up to 14 days
Finding: Median days with moderate-to-severe cough were 6 in the honey arm versus 5 with usual care. The authors concluded the symptomatic therapies tested, including honey, were ineffective against cough.
Limitation: Open-label design, and the planned sample size was not reached because of the COVID-19 pandemic.

Llor et al. Effectiveness of antitussives, anticholinergics, and honey versus usual care in adults with uncomplicated acute bronchitis: a multiarm randomized clinical trial. Fam Pract. 2023. PMID 36239199 · DOI

Randomized controlled trial · 161 participants

Nocturnal cough, sleep

Population: Children aged 1-5 years with URTI and nocturnal cough
Tested: Acacia honey versus honey-flavoured syrup placebo before bedtime, 2 nights
Finding: Both groups improved in nocturnal cough and sleep difficulty on both nights. Honey showed no significant difference compared with the honey-flavoured syrup placebo.
Limitation: Only a 2-night observation period, with symptoms rated on a Likert scale; the abstract reports no longer-term outcomes.

Nishimura et al. Multicentre, randomised study found that honey had no pharmacological effect on nocturnal coughs and sleep quality at 1-5 years of age. Acta Paediatr. 2022. PMID 35927828 · DOI

Mung beans

71 recipes with mung beans →

Randomized crossover trial · 20 participants

Intestinal gas, bloating

Population: Adults with non-constipation irritable bowel syndrome
Tested: Mung bean noodle meal, compared with rice and wheat noodle meals, 8-hour breath test per meal, 1-week washout
Finding: Breath hydrogen and methane were higher after wheat than after rice or mung bean noodles. Bloating scores after mung bean did not differ significantly from wheat, and mung bean produced gas levels similar to rice.
Limitation: Small sample of 20 patients, with single meals tested rather than habitual intake, so longer-term effects of mung bean on symptoms are unknown.

Linlawan et al. Effect of Rice, Wheat, and Mung Bean Ingestion on Intestinal Gas Production and Postprandial Gastrointestinal Symptoms in Non-Constipation Irritable Bowel Syndrome Patients. Nutrients. 2019. PMID 31484315 · DOI

Non-randomized clinical trial

Protein digestibility

Population: Healthy Indian adults
Tested: Deuterium-labelled mung bean protein (hulled and dehulled) in plateau feeding
Finding: True ileal indispensable amino acid digestibility of mung bean was 63.2%, lower than chickpea (74.6%) and yellow pea (71.6%). Dehulling was associated with improved digestibility, at 70.9%.
Limitation: Participant number is not stated in the abstract, and digestibility was measured with an isotope tracer method rather than clinical outcomes.

Kashyap et al. True ileal digestibility of legumes determined by dual-isotope tracer method in Indian adults. Am J Clin Nutr. 2019. PMID 31374575 · DOI

Chrysanthemum

58 recipes with chrysanthemum →

Randomized controlled trial · 37 participants

Postprandial lipids and antioxidants

Population: Healthy young adults eating a high-fat meal
Tested: Imperial Chrysanthemum (Chrysanthemum morifolium) extract added to a high-fat meal, versus meal alone
Finding: Compared with the high-fat meal alone, the extract group had lower postprandial glucose at 1 hour and higher antioxidant markers (T-AOC, SOD, GSH), with lower MDA. Incremental area under the curve did not differ significantly between groups.
Limitation: Small sample of healthy young adults given a single high-fat meal, so longer-term effects and effects in people with metabolic conditions are unknown.

Chen et al. Analysis of Chemical Constituents of Chrysanthemum morifolium Extract and Its Effect on Postprandial Lipid Metabolism in Healthy Adults. Molecules. 2023. PMID 36677639 · DOI

Randomized controlled trial · 121 participants

Knee osteoarthritis symptoms

Population: Adults with mild knee osteoarthritis
Tested: GCWB106, Chrysanthemum zawadskii var. latilobum extract, versus placebo, 12 weeks
Finding: Compared with placebo, the extract group had better overall K-WOMAC score (P = .042) and physical function score (P = .015). Pain on the visual analog scale was also lower at 6 and 12 weeks. No adverse reactions were reported.
Limitation: Only participants with mild osteoarthritis were studied, and the product is a concentrated extract of one chrysanthemum species, so results may not apply to chrysanthemum tea or food.

Ha et al. Efficacy of GCWB106 (Chrysanthemum zawadskii var. latilobum extract) in osteoarthritis of the knee: A 12-week randomized, double-blind, placebo-controlled study. Medicine (Baltimore). 2021. PMID 34190191 · DOI

Job's tears (coix)

56 recipes with job's tears (coix) →

Meta-analysis · 27 studies, 2,243 participants

Lung cancer outcomes

Population: Adults with stage III/IV non-small cell lung cancer receiving chemotherapy
Tested: Kanglaite injection (extract of Coix lacryma-jobi seed) plus platinum-based chemotherapy
Finding: Compared with platinum-based chemotherapy alone, adding Kanglaite injection was associated with higher disease control and objective response rates, better quality of life, higher CD4+ T cells, and fewer severe toxicities.
Limitation: Quality of evidence was moderate to low, and the intervention was an injectable seed extract given with chemotherapy, so it is not comparable to dietary Job's tears.

Huang et al. Kanglaite injection plus platinum-based chemotherapy for stage III/IV non-small cell lung cancer: A meta-analysis of 27 RCTs. Phytomedicine. 2020. PMID 31926475 · DOI

Randomized controlled trial

Immune markers, vascular function

Population: Healthy adults
Tested: Adlay tea (adlay seed extract) versus placebo, 8 weeks
Finding: Myeloperoxidase activity rose significantly in the placebo group after 8 weeks but showed no significant change in the adlay tea group. Vascular endothelial function improved in the adlay group, especially in those over 40.
Limitation: Participants were healthy adults and the outcomes were surrogate markers, so the results say little about clinical disease outcomes. Tea is a polyphenol-rich extract, not whole grain.

Oya et al. The Effects of Adlay Tea Intake on Immune Homeostasis and Vascular Endothelial Function in Healthy Adults: A Randomized, Double-Blind, Parallel-Group Comparative Study. J Nutr Sci Vitaminol (Tokyo). 2024. PMID 38945894 · DOI

Non-randomized clinical trial · 19 participants

Gut microbiota, immune cells

Population: Healthy adult males
Tested: Cooked coix seed, 160 g per day, 7 days
Finding: Compared with a no-intervention group, one week of coix seed intake was associated with higher intestinal Faecalibacterium abundance and higher proportions of CD3+CD8+, CD4+ and CD4+CD25+ cells.
Limitation: Very small sample (11 intervention, 8 comparison), only men, a 7-day duration, and a no-intervention comparator rather than placebo, so the findings are preliminary.

Jinnouchi et al. Coix Seed Consumption Affects the Gut Microbiota and the Peripheral Lymphocyte Subset Profiles of Healthy Male Adults. Nutrients. 2021. PMID 34836336 · DOI

Ophiopogon root

55 recipes with ophiopogon root →

Randomized controlled trial

Atopic dermatitis symptoms

Population: Children and adults with mild-to-moderate atopic dermatitis
Tested: Topical oligofructan active from Ophiopogon japonicus, applied twice daily, 60 days
Finding: Compared with placebo, the active was associated with reduced SCORAD scores, including erythema, pruritus and body surface area, in both children and adults. Fewer patients relapsed than with placebo, and quality of life improved.
Limitation: Single-blind design with a topical extract, so results may not apply to eating the whole root. The abstract does not report effect sizes.

Mainzer et al. Clinical Efficacy of Oligofructans from Ophiopogon japonicus in Reducing Atopic Dermatitis Flare-ups in Caucasian Patients. Acta Derm Venereol. 2019. PMID 31120541 · DOI

Dendrobium

53 recipes with dendrobium →

Randomized controlled trial

Oral mucositis

Population: Nasopharyngeal carcinoma patients with radiotherapy-induced oral mucositis
Tested: Dendrobium officinale tea drink plus vitamin B12 rinse, 1 month
Finding: Salivary flow rate and oral mucosal scores improved more in the Dendrobium group than in the control group using vitamin B12 rinse alone (P < .05). Serum IL-10 rose from baseline, and oral bacterial composition differed.
Limitation: Small single-hospital sample; the Dendrobium group also used the B12 rinse, and the abstract does not say whether the control group received a placebo drink.

Yang et al. Effect of Dendrobium Officinale on Radioactive Oral Mucositis of Nasopharyngeal Carcinoma and Changes of Oral Microecology. Integr Cancer Ther. 2025. PMID 39811879 · DOI

Randomized controlled trial

Vaccine antibody response

Population: Healthy volunteers receiving COVID-19 vaccination
Tested: Dendrobium officinale aqueous extract versus cornstarch placebo
Finding: The extract was associated with preserved immune cell homeostasis and more anti-inflammatory gut flora. Neutralizing antibody levels were lower than in the placebo group, and the authors advise against consuming it during vaccination.
Limitation: The abstract does not state the sample size, dose or duration, and it reports few quantitative results. Extract use may not reflect dietary intake.

Gao et al. Dendrobium officinale aqueous extract influences the immune response following vaccination against SARS-CoV-2. Biomed Pharmacother. 2023. PMID 37062221 · DOI

Randomized controlled trial

Saliva secretion

Population: Patients with Sjögren's syndrome and dry mouth
Tested: Dendrobium candidum extracted liquid, oral, 1 week
Finding: Salivary secretion was about 65% higher in patients given the extract than in the control group. Labial gland biopsies showed higher aquaporin-5 labeling indices in the extract group.
Limitation: Very small sample and only 1 week of follow-up. The abstract does not describe the control intervention or blinding.

Xiao et al. Dendrobium candidum extract increases the expression of aquaporin-5 in labial glands from patients with Sjögren's syndrome. Phytomedicine. 2011. PMID 20655712 · DOI

Hawthorn

53 recipes with hawthorn →

Randomized controlled trial · 41 participants

Skin hydration, telomere length

Population: Adults aged 25-75 years, analysed by TERT genotype
Tested: Powdered hawthorn fruit supplement, 900 mg/day, versus cornstarch placebo, 6 months
Finding: Skin hydration scores improved more with hawthorn fruit than with placebo (p<0.05). Changes in other skin phenotypes and leukocyte telomere length were similar between groups. Genotype-specific effects were reported.
Limitation: Small trial in which 36 completed follow-up; the genotype subgroup analyses are based on very few participants and are exploratory.

Kim et al. Effects of Hawthorn Fruit Supplementation on Facial Skin Phenotypes and Leukocyte Telomere Length Stratified by TERT Polymorphisms. Nutrients. 2025. PMID 40573097 · DOI

Randomized controlled trial · 49 participants

Inflammation and blood lipids

Population: Diabetic adults with chronic coronary heart disease, taking statins
Tested: Micronized C. laevigata flower and leaf preparation, 400 mg three times daily, 6 months
Finding: Neutrophil elastase decreased in the hawthorn group compared with placebo (p<0.0001). LDL cholesterol fell within the hawthorn group, but differences between groups at 6 months were not statistically significant. Other parameters did not change significantly.
Limitation: Small sample of diabetic patients with heart disease on statins; the preparation was flower and leaf, not fruit, so results may not apply to hawthorn berries.

Dalli et al. Crataegus laevigata decreases neutrophil elastase and has hypolipidemic effect: a randomized, double-blind, placebo-controlled trial. Phytomedicine. 2011. PMID 21242072 · DOI

Randomized crossover trial · 20 participants

Electrocardiogram effects

Population: Healthy adult volunteers
Tested: Single oral 160 mg dose of hawthorn (Crataegus oxyacantha), Single dose, ECG measured up to 6 hours
Finding: Found no significant difference in 4- or 6-hour corrected QT intervals between hawthorn and placebo. Maximum post-dose QTc was similar (346 vs 346 ms), and no significant adverse events were seen.
Limitation: Single dose in 20 healthy volunteers only; says nothing about repeated use or people with heart conditions.

Trexler et al. Electrocardiographic effects of hawthorn (Crataegus oxyacantha) in healthy volunteers: A randomized controlled trial. Phytother Res. 2018. PMID 29672935 · DOI

Poria

51 recipes with poria →

Randomized controlled trial

Skin tone

Population: Human participants testing a skin-whitening cream (number not reported)
Tested: Cream containing Poria cocos Wolf extract, applied to skin
Finding: A cream containing Poria cocos extract was associated with an increase in skin brightness value. The abstract gives no comparator or numerical results for the human part. Most of the abstract covers melanin reduction in mouse melanoma cells.
Limitation: The abstract reports no sample size, comparator, duration or effect size for the human part, and most of the work was in cell culture.

Lee et al. Poria cocos Wolf extracts represses pigmentation in vitro and in vivo. Cell Mol Biol (Noisy-le-grand). 2018. PMID 29729698

Garlic

49 recipes with garlic →

Meta-analysis · 20 studies, 970 participants

Blood pressure

Population: Adults in randomized trials of garlic and blood pressure, including hypertensive subgroups
Tested: Garlic preparations (various), compared with placebo
Finding: Garlic was associated with a mean systolic decrease of 5.1 mm Hg and diastolic decrease of 2.5 mm Hg versus placebo. Reductions were larger in hypertensive subgroups (systolic 8.7 mm Hg, diastolic 6.1 mm Hg).
Limitation: Cholesterol and immunity sections were narrative reviews rather than new pooled analyses, and the blood pressure search used a single database (Medline).

Ried Garlic Lowers Blood Pressure in Hypertensive Individuals, Regulates Serum Cholesterol, and Stimulates Immunity: An Updated Meta-analysis and Review. J Nutr. 2016. PMID 26764326 · DOI

Systematic review · 1 studies, 146 participants

Common cold

Population: Adults in randomized trials of garlic for the common cold
Tested: Garlic supplement with 180 mg allicin content, once daily, versus placebo, 12 weeks
Finding: Only one trial met inclusion criteria. It reported fewer colds with garlic than with placebo (24 versus 65 occurrences), while days to recovery were similar. The authors concluded evidence was insufficient.
Limitation: Only one trial qualified, and it relied on self-reported cold episodes, so firm conclusions cannot be drawn.

Lissiman et al. Garlic for the common cold. Cochrane Database Syst Rev. 2014. PMID 25386977 · DOI

Randomized controlled trial · 120 participants

Immune function, colds

Population: Healthy adults aged 21 to 50 years
Tested: Aged garlic extract, 2.56 g/day, versus placebo, 90 days
Finding: Gamma-delta T and NK cells proliferated better and were more activated than with placebo. The number of illnesses did not differ significantly, but cold and flu severity and missed days were lower.
Limitation: Cold and flu outcomes were self-reported in daily diaries, and the dose was a concentrated extract that is not comparable to dietary garlic.

Percival Aged Garlic Extract Modifies Human Immunity. J Nutr. 2016. PMID 26764332 · DOI

Walnuts

48 recipes with walnuts →

Randomized controlled trial · 305 participants

Blood pressure

Population: Free-living elderly adults, 60% with mild hypertension
Tested: Walnut diet at about 15% of daily energy, 2 years
Finding: Office systolic BP changed by -4.61 mm Hg with walnuts versus -0.59 mm Hg in controls (P=0.051); 24-hour ambulatory systolic BP difference was not significant (P=0.111). No diastolic BP changes were observed.
Limitation: Only 236 of 305 participants (75%) completed the study, and the main between-group differences did not reach conventional significance.

Domènech et al. Effect of a Walnut Diet on Office and 24-Hour Ambulatory Blood Pressure in Elderly Individuals. Hypertension. 2019. PMID 30879358 · DOI

Randomized controlled trial · 100 participants

Weight loss and LDL

Population: Overweight and obese men and women in a behavioral weight loss programme
Tested: Walnut-enriched reduced-energy diet (15% of energy), 6 months
Finding: Weight loss was similar with walnut-enriched and standard reduced-energy-density diets (-8.9% vs -9.4%). Only the walnut group showed reduced total and LDL cholesterol and a lower systolic BP at 6 months.
Limitation: Conducted within a behavioral weight loss intervention, so effects of walnuts alone cannot be separated from the diet and counselling program.

Rock et al. Walnut consumption in a weight reduction intervention: effects on body weight, biological measures, blood pressure and satiety. Nutr J. 2017. PMID 29202751 · DOI

Randomized crossover trial · 87 participants

Blood lipids

Population: Adults with normal to moderately high total cholesterol
Tested: Walnut supplementation, about 12% of daily energy, no dietary advice, 6 months per period
Finding: Compared with a habitual control diet, walnut supplementation was associated with significant changes in total cholesterol (P=0.02) and triglycerides (P=0.03). LDL-C change was nearly significant (P=0.06); HDL-C and LDL:HDL ratio did not change significantly.
Limitation: Free-living design without dietary monitoring details in the abstract; LDL-C change did not reach significance.

Torabian et al. Long-term walnut supplementation without dietary advice induces favorable serum lipid changes in free-living individuals. Eur J Clin Nutr. 2010. PMID 20087377 · DOI

Shiitake mushrooms

45 recipes with shiitake mushrooms →

Meta-analysis · 1,423 participants

Cancer chemotherapy outcomes

Population: Patients with advanced gastrointestinal or lung cancer receiving chemotherapy
Tested: Lentinan (shiitake-derived beta-glucan) added to chemotherapy
Finding: Compared with chemotherapy alone, adding lentinan was associated with higher 1-year survival and response rates and fewer adverse events. No significant difference was found in 2-year survival.
Limitation: Few trials reported median overall survival and time to treatment failure, so the data were insufficient for analysis. Sustained survival benefit remained unclear.

Wang et al. Efficacy of biological response modifier lentinan with chemotherapy for advanced cancer: a meta-analysis. Cancer Med. 2017. PMID 28940986 · DOI

Randomized controlled trial

Gastric cancer survival

Population: Adults with unresectable or recurrent gastric cancer
Tested: Lentinan (shiitake-derived beta-glucan) added to S-1 chemotherapy
Finding: Compared with S-1 alone, S-1 plus lentinan showed no improvement in overall survival (median 13.8 vs 9.9 months, P = 0.208). Time to treatment failure was significantly worse in the lentinan group.
Limitation: Lentinan is a purified compound given alongside chemotherapy, so results do not apply to eating shiitake. Benefit was seen only in a biomarker-defined subgroup.

Yoshino et al. Randomised phase III study of S-1 alone versus S-1 plus lentinan for unresectable or recurrent gastric cancer (JFMC36-0701). Eur J Cancer. 2016. PMID 27501505 · DOI

Randomized controlled trial

Immune markers

Population: Healthy adults aged 21-41 years
Tested: Whole dried shiitake mushrooms, 5 g or 10 g daily, 4 weeks
Finding: Daily shiitake intake was associated with increased ex vivo proliferation of γδ-T and NK-T cells, higher salivary sIgA and lower serum CRP, along with changes in cytokine patterns. The comparison was before versus after intake in two dose groups.
Limitation: Parallel 5 g and 10 g dose groups with no placebo or non-mushroom control. Short 4-week study in healthy young adults, with mostly ex vivo immune markers.

Dai et al. Consuming Lentinula edodes (Shiitake) Mushrooms Daily Improves Human Immunity: A Randomized Dietary Intervention in Healthy Young Adults. J Am Coll Nutr. 2015. PMID 25866155 · DOI

American ginseng

41 recipes with american ginseng →

Randomized controlled trial

Cancer-related fatigue

Population: Fatigued cancer survivors across 40 institutions
Tested: American ginseng 2000 mg/day vs placebo, 8 weeks
Finding: The change in the general fatigue score was not significantly different from placebo at 4 weeks (P = .07). At 8 weeks, the ginseng group improved more than placebo (20 vs 10.3, P = .003). Toxicities did not differ between arms.
Limitation: The primary endpoint at 4 weeks was not statistically significant, and fatigue was self-reported. Benefit appeared greater in people still receiving cancer treatment.

Barton et al. Wisconsin Ginseng (Panax quinquefolius) to improve cancer-related fatigue: a randomized, double-blind trial, N07C2. J Natl Cancer Inst. 2013. PMID 23853057 · DOI

Randomized crossover trial

Cognitive performance

Population: Healthy middle-aged volunteers aged 40 to 60
Tested: Single 200 mg dose of Panax quinquefolius vs placebo, Single dose, tested 6 hours after dosing
Finding: American ginseng was associated with reduced prefrontal brain-signal latency during working-memory retrieval compared with placebo. There were no significant treatment effects on continuous performance or on behavioural performance in either task.
Limitation: This was a single acute dose with preliminary brain-signal findings. There was no behavioural improvement, and the sample size is not stated in the abstract.

White et al. Effects of Panax quinquefolius (American ginseng) on the steady state visually evoked potential during cognitive performance. Hum Psychopharmacol. 2020. PMID 32896022 · DOI

Adzuki beans

39 recipes with adzuki beans →

Randomized controlled trial

Blood lipids (HDL-C)

Population: Adults with moderate to high LDL cholesterol
Tested: Polyphenol-containing adzuki bean extract, 8 weeks
Finding: No adverse effects were reported. At 4 weeks, HDL-C change was higher with adzuki bean extract than placebo (3.76 vs -0.08 mg/dL); by week 8 the extract group returned to baseline while placebo fell below it.
Limitation: Short-term study; abstract does not state sample size, and the extract is not equivalent to eating whole adzuki beans.

Kitano-Okada et al. Safety and efficacy of adzuki bean extract in subjects with moderate to high LDL-C: a randomized trial. Biosci Biotechnol Biochem. 2019. PMID 30782097 · DOI

Randomized crossover trial · 10 participants

Blood glucose response

Population: Healthy adults
Tested: Cooked, pre-soaked adzuki beans compared with other starchy foods and rice, Single-meal tests
Finding: Adzuki bean meals had a low glycemic index (21–51 range reported with lotus seed), whereas other starchy foods did not differ significantly from rice. Adzuki bean hydrolysis index was lower than other test foods.
Limitation: Only ten healthy participants and acute single-meal responses, so effects in people with diabetes or with regular intake are unknown.

Snow fungus

38 recipes with snow fungus →

Randomized controlled trial

Memory and cognition

Population: Adults with subjective cognitive impairment
Tested: Tremella fuciformis capsules, 600 or 1200 mg/day, 8 weeks
Finding: The Tremella fuciformis groups showed greater improvements than placebo in subjective memory complaint scores, short-term memory and executive function tests. Adverse event frequency was similar across high-dose, low-dose and placebo groups.
Limitation: Small sample with only 15 people in the placebo group and a short 8-week duration; the brain imaging findings were exploratory.

Ban et al. Efficacy and Safety of Tremella fuciformis in Individuals with Subjective Cognitive Impairment: A Randomized Controlled Trial. J Med Food. 2018. PMID 29319408 · DOI

Mulberries

35 recipes with mulberries →

Randomized controlled trial · 24 participants

Glycaemic control

Population: Adults with type 2 diabetes on oral therapy
Tested: Standardised mulberry leaf extract, 1000 mg three times daily with meals, 3 months
Finding: Post-prandial self-monitored glucose was lower than placebo (18.2%), but A1C did not differ between mulberry leaf extract and placebo. Serum creatinine rose about 15% in the extract group.
Limitation: Small pilot: only 17 of 24 enrolled participants completed the study, limiting statistical power.

Riche et al. Impact of mulberry leaf extract on type 2 diabetes (Mul-DM): A randomized, placebo-controlled pilot study. Complement Ther Med. 2017. PMID 28619294 · DOI

Randomized controlled trial

Blood lipids

Population: Patients with diabetic nephropathy
Tested: Mulberry extract, 300 mg twice daily, versus placebo, 12 weeks
Finding: Compared with placebo, mulberry extract was associated with lower triglycerides and VLDL cholesterol, higher HDL cholesterol, and lower hs-CRP. Markers of insulin metabolism were not affected.
Limitation: Short 12-week trial in a specific kidney-disease population; extract doses are not comparable to eating mulberries, and results may not apply to other groups.

Taghizadeh et al. Metabolic Response to Mulberry Extract Supplementation in Patients With Diabetic Nephropathy: a Randomized Controlled Trial. Iran J Kidney Dis. 2017. PMID 29190604

Randomized controlled trial · 80 participants

Oral mucositis

Population: Head and neck cancer patients receiving radiotherapy
Tested: Black mulberry molasses alongside radiotherapy
Finding: Incidence and severity of radiation-induced oral mucositis were lower with mulberry molasses plus radiotherapy than with radiotherapy alone (HR 0.63, 95% CI 0.40-0.98). Quality-of-life scores did not differ between groups.
Limitation: The comparator was radiotherapy alone with no placebo, so participants likely knew their allocation. The authors state that further studies are needed to confirm the results.

Demir Doğan et al. Effectiveness of Black Mulberry Molasses in Prevention of Radiotherapy-Induced Oral Mucositis: A Randomized Controlled Study in Head and Neck Cancer Patients. J Altern Complement Med. 2017. PMID 28677999 · DOI

Randomized crossover trial · 37 participants

Post-meal blood glucose

Population: Healthy adults eating a standard carbohydrate-containing test meal
Tested: Reducose mulberry leaf extract capsules, 200, 225 or 250 mg, single dose before meal, Single test-meal sessions
Finding: All three doses were associated with lower glucose iAUC (30%, 33%, 32%) and insulin iAUC (31%, 34%, 38%) over 120 minutes compared with placebo after a mixed meal.
Limitation: Single-meal acute responses in healthy people only; the study did not assess longer-term glycaemic control or people with diabetes, and the extract is not a whole-food dose.

Thondre et al. Understanding the Impact of Different Doses of Reducose® Mulberry Leaf Extract on Blood Glucose and Insulin Responses after Eating a Complex Meal: Results from a Double-Blind, Randomised, Crossover Trial. Nutrients. 2024. PMID 38892603 · DOI

Burdock root

27 recipes with burdock root →

Randomized controlled trial · 60 participants

Oxidative stress, inflammation

Population: Women with polycystic ovary syndrome
Tested: Arctium lappa root powder, 460 mg/day, 12 weeks
Finding: Compared with placebo, root powder was associated with higher superoxide dismutase and catalase, lower malondialdehyde and C-reactive protein, and smaller ovarian volumes. Hirsutism and menstrual frequency results are not reported in the abstract.
Limitation: Small single-centre trial of 60 women, recruited by convenience sampling. The 460 mg/day dose is much smaller than typical food intake.

Taheri et al. Effects of Arctium lappa L. Root Powder on Some Markers of Oxidative Stress and Inflammation in Women with Polycystic Ovary Syndrome: A Randomized, Double-Blind Controlled Clinical Trial Study. JBRA Assist Reprod. 2026. PMID 41757842 · DOI

Randomized controlled trial

Diverticulitis recurrence

Population: Patients with newly diagnosed colonic diverticular bleeding or acute diverticulitis
Tested: Burdock tea, 1.5 g three times daily, Median follow-up 22.0 to 30.3 months
Finding: Acute diverticulitis recurrence was lower with burdock tea than with no treatment (5/47 [10.6%] vs 14/44 [31.8%]; log-rank p = 0.012). No significant difference was seen for diverticular bleeding recurrence.
Limitation: Open-label design with a no-treatment control group (no placebo), so participants and investigators were not blinded.

Mizuki et al. Effects of Burdock tea on recurrence of colonic diverticulitis and diverticular bleeding: An open-labelled randomized clinical trial. Sci Rep. 2019. PMID 31043657 · DOI

Randomized controlled trial

Blood lipids, vascular elasticity

Population: Korean women aged 70-80 years
Tested: Burdock intake, alone or with aquarobic exercise, 12 weeks
Finding: Lipid levels fell significantly in the exercise group and the exercise-plus-burdock group. The abstract reports no significant lipid change for burdock alone and no significant pulse wave velocity change in any group.
Limitation: Very small groups (8-11 per arm). Burdock was not tested against exercise-plus-burdock in a way that separates its effect, and the burdock form and dose are not specified.

Ha et al. Effects of aquarobic exercise and burdock intake on serum blood lipids and vascular elasticity in Korean elderly women. Exp Gerontol. 2018. PMID 29154814 · DOI

Kudzu root

25 recipes with kudzu root →

Meta-analysis · 19 studies, 1,911 participants

Heart function

Population: Patients with heart failure with reduced ejection fraction
Tested: Pueraria added to conventional heart failure medicine
Finding: Pueraria plus conventional medicine was associated with higher left ventricular ejection fraction (MD 6.46) and lower NT-proBNP and ventricular diameters than conventional medicine alone. Adverse events did not differ between groups.
Limitation: Pueraria was tested only as an add-on to conventional medicine, so its effect alone is unclear. The authors note limitations and call for higher-quality trials.

Shi et al. Effect of pueraria on left ventricular remodelling in HFrEF: A systematic review and meta-analysis. PLoS One. 2023. PMID 38048301 · DOI

Randomized controlled trial · 20 participants

Alcohol consumption

Population: Healthy men in a binge drinking laboratory paradigm
Tested: Single 2 g kudzu extract dose (520 mg isoflavones) versus placebo, Single dose, followed by a 90-minute drinking session
Finding: The kudzu group reduced intake from 3.0 to 1.9 beers after treatment, while the placebo group rose from 2.7 to 3.4. Kudzu-treated participants also drank more slowly.
Limitation: Very small sample (10 per group) with a single dose in a laboratory setting, so results may not carry over to everyday drinking.

Penetar et al. A single dose of kudzu extract reduces alcohol consumption in a binge drinking paradigm. Drug Alcohol Depend. 2015. PMID 26048637 · DOI

Randomized crossover trial · 12 participants

Alcohol response

Population: Healthy adults who drink alcohol moderately
Tested: Kudzu extract, 750 mg/day total isoflavones, versus placebo, 9 days
Finding: Compared with placebo, kudzu extract did not change subjective responses to alcohol, stance stability or reaction time. It was associated with a brief, slightly faster rise in plasma ethanol after the higher dose, and with greater heart rate and skin temperature effects.
Limitation: Only 12 participants and a short 9-day treatment, so rarer effects or longer-term use could not be assessed.

Penetar et al. Kudzu extract treatment does not increase the intoxicating effects of acute alcohol in human volunteers. Alcohol Clin Exp Res. 2011. PMID 21244439 · DOI

Cordyceps flower

25 recipes with cordyceps flower →

Randomized controlled trial

Immune markers

Population: Healthy adult men
Tested: Ethanol-treated Cordyceps militaris capsules, 1.5 g/day, 4 weeks
Finding: Compared with placebo capsules, the C. militaris group had greater increases from baseline in NK cell activity, lymphocyte proliferation, IL-2 and IFN-γ. No statistically significant adverse reactions were reported.
Limitation: Only healthy men were studied, for 4 weeks, with 39 and 40 per group. Findings are immune-marker changes rather than clinical outcomes, and the capsules were an ethanol-treated preparation.

Kang et al. Cordyceps militaris Enhances Cell-Mediated Immunity in Healthy Korean Men. J Med Food. 2015. PMID 26284906 · DOI

Randomized crossover trial · 12 participants

Reaction time

Population: Recreationally active young men
Tested: Single 1 g dose of standardized C. militaris extract, Single dose, 7-day washout
Finding: Compared with cornstarch placebo, C. militaris was associated with faster Stroop reaction times after exercise and higher resting oxygen uptake. Peak oxygen uptake, blood glucose, blood pressure and heart rate did not differ significantly.
Limitation: Very small sample of 12 young men, and a single acute dose of a standardized extract. The Condition × Time interaction was non-significant.

Farzan et al. Acute Cordyceps militaris supplementation and elevated resting oxygen uptake with faster reaction times: A randomized crossover trial. PLoS One. 2026. PMID 42455764 · DOI

Non-randomized clinical trial

Kidney function markers

Population: Adults with chronic kidney disease
Tested: Cordyceps militaris, 100 mg daily, versus placebo, 3 months
Finding: After 3 months, the C. militaris group had lower urinary protein, blood urea nitrogen and creatinine than the placebo group. Serum lipid and oxidative stress markers also differed between the groups.
Limitation: Abstract does not state participant numbers or randomization method, and it combines the patient data with cell experiments. The conclusions on cordycepin signalling are mechanistic.

Sun et al. Cordyceps militaris Improves Chronic Kidney Disease by Affecting TLR4/NF-κB Redox Signaling Pathway. Oxid Med Cell Longev. 2019. PMID 31049139 · DOI

Licorice root

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Systematic review

Dental caries bacteria

Population: Children aged 3-15 years
Tested: Licorice extract products such as lollipops, dentifrice and gels
Finding: The review qualitatively synthesised six studies and concluded that licorice extracts were associated with lower Streptococcus mutans counts in children. It did not report a pooled estimate.
Limitation: Only PubMed and Google Scholar were searched, there was no meta-analysis, and the included studies were small; the abstract reports no caries outcomes or risk-of-bias assessment.

Tharakan et al. Effectiveness of licorice in preventing dental caries in children: A systematic review. J Indian Soc Pedod Prev Dent. 2020. PMID 33402612 · DOI

Randomized controlled trial · 66 participants

Obesity and metabolic markers

Population: Overweight/obese women with polycystic ovary syndrome
Tested: Licorice extract 1.5 g/day plus low-calorie diet, 8 weeks
Finding: Compared with placebo plus the same low-calorie diet, licorice extract was associated with greater improvements in body weight, BMI, body fat, lipid profile, fasting glucose, insulin and HOMA-IR at 8 weeks.
Limitation: Small sample, short 8-week duration, and an extract dose that is not comparable to licorice eaten as food; the authors call for confirmatory research.

Hooshmandi et al. Effects of licorice extract in combination with a low-calorie diet on obesity indices, glycemic indices, and lipid profiles in overweight/obese women with polycystic ovary syndrome (PCOS): a randomized, double-blind, placebo-controlled trial. J Ovarian Res. 2024. PMID 39080737 · DOI

Randomized controlled trial · 120 participants

H. pylori eradication

Population: Patients with dyspepsia and Helicobacter pylori infection
Tested: Licorice added to clarithromycin-based triple regimen, 2 weeks of therapy
Finding: H. pylori eradication was 83.3% with licorice added to the standard triple regimen versus 62.5% with the regimen alone, a statistically significant difference assessed six weeks after therapy.
Limitation: The abstract does not describe blinding or the licorice dose and preparation, and it reports only a simple comparison without adjustment.

Hajiaghamohammadi et al. To evaluate of the effect of adding licorice to the standard treatment regimen of Helicobacter pylori. Braz J Infect Dis. 2016. PMID 27614124 · DOI

Non-randomized clinical trial

Blood pressure (safety)

Population: Healthy volunteers, with age-matched healthy controls
Tested: Liquorice confectionery, glycyrrhizin 290-370 mg/day, 2 weeks
Finding: Compared with a control group, two weeks of liquorice intake raised systolic and diastolic blood pressure, systemic vascular resistance, extracellular fluid volume and arterial stiffness measures.
Limitation: Only 22 volunteers ate liquorice, they were not randomised against controls, and exposure lasted two weeks, so longer-term effects are unknown.

Hautaniemi et al. Voluntary liquorice ingestion increases blood pressure via increased volume load, elevated peripheral arterial resistance, and decreased aortic compliance. Sci Rep. 2017. PMID 28887501 · DOI

Schisandra berries

21 recipes with schisandra berries →

Randomized controlled trial

Muscle strength

Population: Adults over 50 with relatively low muscle mass doing low-intensity exercise
Tested: Schisandra chinensis extract, 1 g/day, 12 weeks
Finding: Compared with placebo, the extract group had a higher increase in right knee extensor strength (10.2 Nm) and left knee extensor strength (6.7 Nm). No group differences were found in muscle mass, inflammatory or antioxidative markers.
Limitation: Small sample over 12 weeks, with an extract dose not comparable to eating the whole berry; muscle mass and blood markers did not differ.

Cho et al. Effect of Schisandra chinensis Baillon extracts and regular low-intensity exercise on muscle strength and mass in older adults: a randomized, double-blind, placebo-controlled trial. Am J Clin Nutr. 2021. PMID 33710261 · DOI

Randomized controlled trial

Muscle strength, lactate

Population: Healthy post-menopausal middle-aged women
Tested: Schisandra chinensis extract, 1000 mg/day vs starch placebo, 12 weeks
Finding: Quadriceps muscle strength increased and resting lactate decreased in the extract group compared with placebo (group × time interactions). No interactions were found for the other measured variables.
Limitation: Small sample of post-menopausal women only; extract dose is not comparable to food intake, and most other outcomes showed no interaction.

Park et al. Effect of Schisandra Chinensis Extract Supplementation on Quadriceps Muscle Strength and Fatigue in Adult Women: A Randomized, Double-Blind, Placebo-Controlled Trial. Int J Environ Res Public Health. 2020. PMID 32260466 · DOI

Randomized controlled trial · 28 participants

Gut microbiota, metabolic markers

Population: Obese Korean women
Tested: Schisandra chinensis fruit, given versus placebo, 12 weeks
Finding: Gut microbiota composition was modulated in the fruit group. Waist circumference, fat mass, glucose and triglycerides tended to fall more than with placebo, but differences were not significant. The fruit did not significantly change obesity-related parameters.
Limitation: Very small sample (28 women); between-group differences in metabolic outcomes were not statistically significant, and microbiota methods were fingerprint-based.

Song et al. Schisandra chinensis fruit modulates the gut microbiota composition in association with metabolic markers in obese women: a randomized, double-blind placebo-controlled study. Nutr Res. 2015. PMID 26048342 · DOI

Golden monk fruit

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Systematic review · 5 studies

Glucose and insulin

Population: Adults in human randomized trials of monk fruit extract
Tested: Monk fruit extract used as a non-caloric sweetener
Finding: Across five randomized trials, monk fruit extract was associated with 10-18% lower postprandial glucose and 12-22% lower insulin responses. No severe adverse effects were observed.
Limitation: Only five trials were included, and the authors state that long-term clinical trials are needed to confirm safety and efficacy.

Kaim et al. Monk Fruit Extract and Sustainable Health: A PRISMA-Guided Systematic Review of Randomized Controlled Trials. Nutrients. 2025. PMID 40362742 · DOI

Randomized crossover trial · 30 participants

Brain blood flow

Population: Healthy young adults
Tested: 500 mL flavored water sweetened with monk fruit extract, compared with water, sucrose and other sweeteners, Single visit per drink, 30-45 minutes of measurements
Finding: Hypothalamus blood flow was not differentially affected by any drink. In the ventral tegmental area, blood flow change was lower after sucrose than after water or monk fruit drink at 30 minutes.
Limitation: Each drink was tested acutely, with measurements over under an hour, in healthy young adults only, so long-term or clinical relevance is unclear.

Smeets et al. Brain and physiological responses to flavored waters with different sweeteners: a randomized crossover study in healthy young adults. Am J Clin Nutr. 2026. PMID 42323164 · DOI

Randomized crossover trial · 30 participants

Glucose and energy intake

Population: Healthy adult men
Tested: Monk fruit-sweetened beverage preload, compared with aspartame, stevia and 65 g sucrose, Single test day per beverage
Finding: Calorie-free sweetened beverages, including monk fruit, were followed by higher lunch intake than sucrose, but total daily energy intake did not differ. Total 3-hour glucose and insulin AUC did not differ between the four beverages.
Limitation: Only healthy men were studied, and each beverage was tested acutely, so the findings may not apply to women, people with diabetes, or habitual use.

Tey et al. Effects of aspartame-, monk fruit-, stevia- and sucrose-sweetened beverages on postprandial glucose, insulin and energy intake. Int J Obes (Lond). 2017. PMID 27956737 · DOI

Black soybeans

16 recipes with black soybeans →

Randomized controlled trial · 100 participants

Blood pressure

Population: Adults with prehypertension or stage I hypertension
Tested: Black soy peptide supplement, 4.5 g/day, 8 weeks
Finding: Systolic blood pressure fell more in the black soy peptide group (-9.69 mm Hg) than in the placebo group (-2.91 mm Hg) after baseline adjustment. Plasma malondialdehyde decreased and superoxide dismutase activity increased compared with placebo.
Limitation: Used an isolated peptide supplement rather than whole black soybeans, and followed participants for only 8 weeks, so the results may not apply to food intake.

Kwak et al. Effects of black soy peptide supplementation on blood pressure and oxidative stress: a randomized controlled trial. Hypertens Res. 2013. PMID 23924691 · DOI

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