Health

5 Foods That Naturally Support a Healthy Immune System

Discover how everyday foods can help your body stay balanced and resilient. This article explores five nutrient-dense ingredients—mushrooms, sea moss, bone broth, black garlic, and strawberries—that naturally support immune function through vitamins, minerals, and antioxidants. Backed by emerging nutrition research, each section explains how these foods contribute to the body’s normal immune responses, cellular protection, and energy metabolism. You’ll also find simple tips for adding them to your meals or smoothies, plus an option to include a functional mushroom powder blend for convenient daily support. Written in plain language and grounded in science, this guide helps readers make informed, compliant choices for natural immune support.*

The Superfood Qualities Of Mushrooms And Why You Should Add Them To Your Diet

Author- Barbie Ritzman The term "superfood," depending on where you live has been around for a while. I see it everywhere in California, but locally I only see it at some of the Mom & Pop health food stores. But the wonderful thing is you can go online for these Superfoods, to places like Nourishing Nutrient, which makes it convenient. For 2019, I decided to go back to a trainer friend of mine. While I can’t drive to workout with him any longer in person, he did put together an excellent plan for me, and one of them included adding some Superfoods to my daily diet. Now I know you are probably wondering what the Heck Is A Superfood? Well to put it simply, the term Superfood refers to foods that offer maximum nutritional benefits with minimal calories, which is why they are great to add to other foods, especially a protein shake, smoothie, and soups. Not only do Superfoods have minimal calories, but the benefit is they are packed with vitamins, minerals and antioxidants and boy do I love me some antioxidants! The Antioxidant Benefits Of Superfoods Being a woman in her forties, I need as many rich antioxidants that I can get as they are amazing at helping to neutralize free radicals in our bodies. Free radicals can wreak havoc on the body especially the skin as they cause damage to the cellular structure. This damage can speed up the skin's aging, by breaking down the skin’s collagen, which can lead to premature aging with sagging, wrinkled skin and who the heck wants that? Antioxidant molecules found in superfoods, can decrease and in some cases reverse the effects of free radicals, which is one reason I am all about them! But it doesn’t stop there. Superfoods are great at basically supercharging your health, immunity boosting, and more! The Superfood Qualities Of Mushrooms And Why You Should Add Them To Your Diet One Superfood that I am implementing into my diet is a product from Nourishing Nutrients, SUPERFOOD 10 Organic Mushroom Powder Extract. The benefits of mushrooms are huge. They have a great deal of nutritional value, are full of micronutrients, are low in carbohydrates and sodium and high in fiber and potassium (more than a banana), oh and they have no fat! Nourishing Nutrients Superfood 10 Mushroom Powder Extract Blend This Superfood blend has 10 different mushrooms. The extract powder is derived from Ancient Chinese Medicinal Techniques. Dating back to 400A.D. This powder is: Hot water extract (no alcohol used) USDA certified organic Made in an FDA registered facility Gluten Free 100% WHOLE FRUITING BODIES, NO mycelium (grain) Free from fillers, grains & mycelium Vegan-friendly Mostly Wild mountain harvested mushrooms NOT genetically engineered mushrooms 10 PURE MUSHROOM EXTRACTS to include: Reishi, Chaga, Maitake, Cordyceps, Shiitake, Lions Mane, TurkeyTail, Oyster, Phellinus linteus, and Wood Ear Mushroom. What Are The Benefits And Uses Of Mushroom Powder Extract If you’re interested in adding more mushrooms to your diet, this powder is a fantastic way to do it. It can be mixed into your food in a variety of ways very easily. Mushrooms add a nutty taste and can be added to some of the below. Ways To Add More Mushrooms To Your Diet Coffee Tea Hot Cocoa Smoothie Breaksfast Superfood Bowls Protein drinks Oatmeal Add to food & broth to enhance their flavors As a meat substitute In soups, sautés, salad dressings and so much more! Click Here For Hot Cocoa Recipe Benefits Of Adding Mushrooms To Your Diet A diet rich in vitamins, minerals, and antioxidants can help you live a longer, healthier life. The product from Nourishing nutrients has many benefits, helping with things such as… Obesity (Mushrooms are prebiotic, which means they nourish the healthy bacteria in your gut, which could also help treat obesity) Protects the cells from free radicals Improves mood- mental focus & lowers stress Immunity boosting & cell health supporting Detoxifying Energy & endurance Increase satiety and reduces appetite Packed with fiber Vitamin Rich: Vitamin C that can help to boost immunity and lower inflammation in the body. Vitamin A which can assist with detoxifying the body, improving skin and hair health. Excellent source of Potassium. Potassium works with sodium to help your body maintain a proper water and electrolyte balance. Hence helping with things like lowering your blood pressure, dehydration, muscle cramps, and much more! Overall consuming more superfood mushrooms may be one of the most important foods you can eat to improve your health and using a product like Nourishing Nutrients 10 Pure Mushroom Powder Extract makes it easier to consume! Author- Barbie Ritzman

The Benefits Of Black Seed Oil For The Skin

Author- Barbie Ritzman While the weather outside may be frightful, this doesn’t mean your skin needs to be as well. During these chilly winter months, our delicate skin can sure be affected by these blistering cold winds. So, this month I wanted to share with you some less expensive ways to have radiant skin, with my “Pantry To Pretty Skincare Series.” A DIY approach to skincare. Dry, itchy skin affects a lot of us and can be most prevalent during this time of year when the humidity and temperature drop, making our skin particularly vulnerable to dryness, cracking and worse yet, aging us (yuk). That is why it is essential to take extra special care of the skin during the winter! Furthermore, skincare and makeup go hand in hand, and no one wants to apply makeup to their skin when it is dry and flaky, highlighting our imperfections. Today’s Pantry To Pretty product is with Organic Black Seed Oil or Nigella Sativa. This plant native to Asia has been around dating back to ancient Egypt times. The Queen of the Nile herself, Cleopatra, is said to have slathered it on herself! So, if you want to see the many Benefits of Black Seed Oil For The Skin, continue reading. The Benefits Of Black Seed Oil For The Skin Best Black Seed Oil The oil of black seed has many benefits from antibacterial & antifungal properties to anti-inflammatory effects, balancing sebum production and is excellent at calming inflamed, itchy winter skin; even eczema and acne-prone complexions have benefited from this oil! It sounds like a wonderful oil doesn’t it? Well, beauties it is, and one place I found that offers this oil in its purest form is Nourishing Nutrients. Not compared to other Black Seed Oil, this brand oil is "VIRGIN, FIRST PRESSING" cold pressed oil. Which means that it is unrefined so that the oil will retain as many nutrients in its purest form, with no additives, solvents or alcohol added. It is 100% pure and natural that is extracted from black cumin seeds and can be used topically as well and ingested. Before I get into the many benefits that black seed oil has on the skin. Let’s take a gander at the nutrients found in black seed oil that contributes to beautiful skin. The Nutrients Found In Black Seed Cumin Oil That Are Great For The Skin Being a woman in her forties I am looking for products that have omega fatty acids, vitamin B & C, as well as some other antioxidants and black seed oil, has all of these! Yep, you read right. Until recently, I only looked used black seed oil for its anti-inflammatory and anti-bacterial properties. It wasn’t until I discovered the many anti-aging benefits it had, thanks to an aesthetician friend of mine. She has great looking skin, and she shared with me that black seed oil has rich and powerful anti-oxidants like… Omega-3 fatty acids that help to improve the skins cellular structure. Vital Amino acids that are the building blocks of both peptides and proteins which have an essential role in skincare. Amino acids also maintain the skin's hydration and overall healthy appearance. Furthermore, it can help the skin to generate collagen and elastin! Skin Nourishing Vitamins: Black seed is an excellent source of vitamins B and C. As well as Zinc, Calcium, and Potassium who would have thought? All these combined are great at helping to promote the growth of healthy skin tissue, support the elasticity and tone of the skin, and can even help with minor acne flare-ups. Why Go DIY With Your Skincare Routine? The DIY approach to skincare has been something I have done forever! I got it from my mother and grandmother, who both have gorgeous skin. It's no secret that DIY can save you money, but when it comes to dry winter skin you want to stay away from products that have artificial fragrances and synthetics in them as these ingredients can cause your skin to become more irritated! While they may smell pretty, they are not pretty for the skin! Black Seed Oil Skincare Recipes Many have asked me how to take black seed oil? What is black seed oil good for? Well, black seed oil can be used in many ways, but today I am going to share with you my top 3 black seed oil skincare recipes. For A Glowing Complexion Mix 1 teaspoon of black seed oil with a carrier oil. My two favorites carrier oils are Coconut and Olive Oil. Rub the face with this mixture and leave on for one hour. Or I prefer to leave it on overnight. However, you want to be careful not to get it in your eyes. Also, leaving it on overnight may be too strong, so test it first before applying to your face. Wash off with gentle foaming facial cleanser. Never use a body soap to wash it off, it dries the skin! Zap A Zit This one is easy. All you need is a Q-tip Simply soak a clean Q-tip with black seed oil and dab it onto your pimples. For those extra troubled areas, I combine it with organic honey. A Facial Mask I love me a facial mask, and this one takes the cake as it is combined with Turmeric. Turmeric has been used in India for thousands of years as a spice and medicinal herb. The plant’s intense healing power primarily comes from Curcumin, its main active ingredient. Curcumin is packed with anti-oxidant and anti-inflammatory firepower that promotes an incredible range of healing benefits. Combine that with the Black Seed oil, and you have the remedy for younger-looking radiant skin, so check out the video here. So, there you have it beauties, my first winter skincare Pantry to Pretty Bit. Make sure to stay tuned for my others that will talk about Organic Black Maca and Organic Mushroom powder. Until next time! Author- Barbie Ritzam

Superfood Mushroom Powder Extract: A Complete Guide

Discover the benefits of superfood mushroom powder extract. Learn about functional mushrooms like Reishi, Lion's Mane, and Cordyceps for immune support and energy.

What the Heck is Black Maca?

Black maca (Lepidium meyenii) is a root vegetable native to the Peruvian Andes. Traditionally sun-dried and ground into a fine powder, it has been used for centuries as both food and a functional plant to support everyday resilience and vitality. Maca belongs to the cruciferous vegetable family—the same group as broccoli, kale, and cabbage—but has a mild, nutty taste instead of a pungent one. Today, it's available in powder, liquid, or capsule form and is often used as part of a balanced diet. Nutrient Profile of Black Maca Research shows that maca is naturally rich in: Plant proteins and amino acids (including arginine, lysine, and phenylalanine) Essential minerals such as calcium, iron, potassium, and zinc B vitamins, which help support normal energy metabolism Polyphenols and glucosinolates, plant compounds known to have antioxidant properties* (Gonzales et al., 2012) These nutrients make maca a valuable addition to an active lifestyle and a plant-forward diet. How Black Maca Supports the Body 1. Supports Hormonal and Endocrine Balance* Maca is sometimes described as an adaptogen—a plant that helps the body adapt to occasional physical or emotional stress. Laboratory and human studies suggest that maca may influence the hypothalamic–pituitary axis, the network that helps regulate hormone communication between the brain and the rest of the body (Gonzales et al., 2006). While maca does not contain hormones, its nutrients appear to help the body maintain equilibrium within normal ranges.* 2. Promotes Energy and Endurance* Athletes in Peru have traditionally used maca for stamina. In small clinical studies, participants who took maca reported improved subjective energy levels and exercise endurance compared to placebo (Brooks et al., 2008). These findings suggest maca may help support physical performance and reduce perceived exertion during exercise.* 3. Helps the Body Respond to Stress* Stress can influence energy, sleep, and mood through the hormone cortisol. Experimental models show that maca may help modulate stress responses by supporting adrenal and nervous system balance (Rubio et al., 2006). Many users describe a steadier sense of energy rather than a stimulant-like effect.* 4. Supports Mood and Cognitive Focus* A 2015 randomized controlled trial found that postmenopausal women taking maca extract experienced improved measures of mood and well-being compared to placebo (Stojanovska et al., 2015). Researchers suggest that its polyphenols and plant sterols may play a role in supporting healthy neurotransmitter function.* 5. Nutrient Support During Midlife* During natural hormonal transitions, maca's nutrient density may help support energy metabolism and a balanced mood. Because it does not act as an estrogenic compound, it offers a non-hormonal nutritional option for adults seeking to maintain comfort and vitality through midlife changes.* How to Use Black Maca Start low: ½–1 teaspoon powder daily or follow label directions for capsules. Timing: Many prefer maca in the morning or midday for sustained energy. Mix with: Smoothies, oatmeal, or yogurt for an earthy, nutty flavor. Gelatinized maca: A form that's gently heated to remove starch for improved digestibility. Safety and Considerations Maca is generally well-tolerated as a food. However: Individuals with thyroid conditions or iodine sensitivity should consult a healthcare provider before use. Those who are pregnant, nursing, or managing hormone-related conditions should seek professional guidance prior to adding maca to their routine. Always purchase from reputable suppliers offering third-party testing for purity and potency. Key Takeaways Black maca root is a nutrient-dense food from the Andes that supports balance, mood, and energy.* It contains natural amino acids, minerals, and antioxidants that help the body adapt to daily stress.* Studies show maca may promote endocrine balance, stamina, and cognitive function within normal ranges.* Best used consistently as part of a healthy lifestyle. FDA Disclaimer These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Always consult your healthcare provider before beginning any new dietary supplement. References Brooks, N. A., Wilcox, G., Walker, K. Z., Ashton, J. F., Cox, M. B., & Stojanovska, L. (2008). Beneficial effects of Lepidium meyenii (Maca) on psychological symptoms and measures of sexual dysfunction in postmenopausal women are not related to estrogen or androgen content. Menopause, 15(6), 1157–1162. Gonzales, G. F., Córdova, A., Gonzales, C., Chung, A., Vega, K., & Villena, A. (2006). Lepidium meyenii (Maca) improved semen parameters and serum hormone levels in adult men. Asian Journal of Andrology, 3(3), 301–303. Gonzales, G. F. (2012). Ethnobiology and ethnopharmacology of Lepidium meyenii (Maca), a plant from the Peruvian Highlands. Evidence-Based Complementary and Alternative Medicine, 2012, 193496. Rubio, J., Caldas, M., Dávila, C., Gasco, M., & Gonzales, G. F. (2006). Effect of three different cultivars of Lepidium meyenii (Maca) on learning and depression in ovariectomized mice. BMC Complementary and Alternative Medicine, 6, 23. Stojanovska, L., Law, C., Lai, B., Chung, T., Nelson, K., & Komesaroff, P. (2015). Maca reduces depression and anxiety in postmenopausal women. Climacteric, 18(3), 290–296.

10 Tips a Better Night's Sleep

Having lack of sleep? Can't sleep or restless? Check out these 10 tips from Naturopath Jasmin Townsend. Our guest blog post.  Contributed by Naturopath Jasmin Townsend www.natwellhealth.com.au

All natural Mask for Glowing & Brighter Skin

Black Cumin Seed Oil (Nigella sativa) and Blood Sugar

Black seed oil, also known as Nigella sativa, has been studied in human and animal trials for its potential role in supporting healthy blood sugar levels. With research-backed evidence on fasting glucose, HbA1c, and insulin resistance, this article reviews the science, safe usage, and key takeaways.

Black Seed Oil benefits & how to choose the best type