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Image: AI In human studies, celery is usually not examined as a “vegetable serving”, but as a clearly dosed preparation made from celery seeds, which is what the described effects refer to. There is a simple reason for this: the amount and composition remain constant, making it easier to assign changes in measured values. Effects were found especially on blood pressure and metabolic blood markers, as well as — in one combination product — on symptoms of knee osteoarthritis. Blood pressure: Lower values after celery seed intake. In a placebo-controlled clinical study with adults with metabolic syndrome, celery seed was used daily for several weeks in a standardized dose. At the end, blood pressure values in the celery group were lower than at the beginning. Both values were affected: systolic blood pressure, the upper value, and diastolic blood pressure, the lower value. Vascular tension is also often mentioned as a plausible connection: when blood vessels can relax more easily and widen, resistance in the vascular system decreases, and blood pressure values may turn out more favorably. A possible involvement of fluid regulation is also mentioned in some cases, because this can also influence pressure conditions. Blood lipids: In the same study, blood lipid values were also measured. In particular, a reduction in triglycerides and VLDL was reported. Both values belong to the area of “fat transport” in the blood and are often considered together when looking at changes in lipid metabolism. In the results of this study, these were exactly the fat markers in which a clear favorable signal appeared in the celery group. Blood sugar: In addition to blood pressure and blood lipids, glucose values were also recorded. These also changed favorably in the celery group. At the same time, insulin and markers related to insulin action were also recorded; no clear difference was reported for these. Uric acid: Another laboratory value that was lower after intake in the celery group was uric acid. In practice, this value is often considered in connection with metabolic topics and was recorded in this study as part of the laboratory values. Knee osteoarthritis: In a randomized, placebo-controlled clinical study on knee osteoarthritis, no pure celery product was tested, but a combination preparation made from Boswellia serrata, meaning frankincense, and celery seed extract. Pain, stiffness and physical function were recorded. Result: In the treatment group, pain decreased, stiffness was reduced and everyday physical function improved. In addition, values were examined that the authors discussed in connection with inflammation and cartilage metabolism. Favorable changes were also found here, in addition to the improvements mentioned above. 03.03.2026 Author: Alireza Mohtashami Sources: https://www.mdpi.com/1424-8247/19/1/110 https://pubmed.ncbi.nlm.nih.gov/39875757/

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin. Humans cannot produce vitamin C themselves and must regularly obtain it through food. Good sources are mainly fruits and vegetables, such as citrus fruits, berries, bell peppers, cabbage varieties and potatoes. In the body, vitamin C is needed for collagen. Collagen is an important structural protein for skin, connective tissue, blood vessels and wound healing. Vitamin C also acts as an antioxidant and supports the absorption of plant-based iron. In human studies, vitamin C is usually not tested as a “cure-all”, but in specific situations with clearly measurable endpoints. New data show: Respiratory tract: Additional supplementation in hospitalized pneumonia In a randomized study in children, vitamin C was given in addition to the usual treatment for pneumonia and compared with placebo. Pneumonia means inflammation of the lungs. The disease improved more strongly after two to three days in the vitamin C groups than in the placebo group. Vitamin C blood levels and infection risk An analysis in children and adolescents linked measured vitamin C levels in the blood with self-reported respiratory infections within the previous 30 days. Higher vitamin C levels were statistically associated with a lower risk of a recently reported respiratory infection. Type 2 diabetes: Blood sugar, blood pressure and blood lipids A systematic review with meta-analysis evaluated randomized studies in which vitamin C, vitamin E or the combination of both was examined. A meta-analysis is a statistical evaluation of several studies. Typical laboratory and cardiovascular markers were considered, for example HbA1c, fasting glucose, blood pressure and blood lipids. HbA1c is a long-term marker of blood sugar. Vitamin C or vitamin E supplementation was associated with a reduction in HbA1c. The combination of vitamin C and vitamin E did not show this reduction. For blood pressure, a significant reduction was reported only for vitamin C and for the combination of vitamin C and E. An increase in HDL was described in this work only for the combination of vitamin C and E. Iron deficiency anemia: Plant-based iron with or without vitamin C In a randomized, double-blind study with adults with iron deficiency anemia, three groups were compared: plant-based iron plus vitamin C, plant-based iron alone and placebo. Iron deficiency anemia means anemia caused by iron deficiency. Blood values such as hemoglobin and other markers of iron status were measured. Hemoglobin is the red blood pigment in red blood cells. Both iron groups improved hemoglobin levels compared with the placebo group. The combination of plant-based iron plus vitamin C showed the stronger improvement. Serum iron and ferritin increased, but were not significantly changed in this study. Serum iron means bound iron in the blood. Ferritin is an important storage protein for iron. Skin: Vitamin C, vitamin E and ferulic acid after microneedling In one study, a protective serum containing vitamin C, vitamin E and ferulic acid was tested after microneedling. Microneedling is a treatment using fine needles that is intended to stimulate skin renewal. Ferulic acid is a plant-based antioxidant compound. For comparison, a placebo was used on the other half of the face. Visible signs of sun-damaged skin and other measurable skin values were assessed. After twelve weeks, the side treated with microneedling plus protective serum performed better than the side treated with microneedling plus placebo. There were stronger improvements in photoaging assessments, pigmentation score and skin elasticity. The overall assessment of the result was also clearly better on the serum-treated side. Wound healing: Vitamin C level before surgery for diabetic foot One investigation examined whether vitamin C levels before surgery for diabetic foot wounds were associated with healing time. The measured outcome was the time until complete wound healing. People with higher vitamin C levels before the operation had faster wound healing on average. According to the report, albumin levels and the location of the wound on the foot also played a role. Albumin is an important transport protein in blood plasma. Oxidative stress after viral infection: Vitamin C as a comparison treatment One study examined people recovering after a moderate course of COVID. One group received a single dose of vitamin C, while the other received a plant mixture. Blood markers of oxidative stress and a value related to NO availability were measured. NO stands for nitric oxide, an important signaling molecule for blood vessels and circulation. After a single dose of vitamin C, certain stress signals were lower. Other measured values did not improve through vitamin C in this study. Conclusion: Current human studies on vitamin C mainly show specific areas of use rather than general promises. Respiratory infections, pneumonia, type 2 diabetes, iron deficiency anemia, skin aging after microneedling, wound healing and oxidative stress after viral infection were examined. The focus is especially often on measurable blood values, inflammatory and stress markers, skin values, iron status or healing time. 07.03.2026 Author: Alireza Mohtashami Sources https://pubmed.ncbi.nlm.nih.gov/40211857/ https://www.frontiersin.org/articles/10.3389/fnut.2025.1601218 https://pmc.ncbi.nlm.nih.gov/articles/PMC12793614/ https://pubmed.ncbi.nlm.nih.gov/41287676/ https://pmc.ncbi.nlm.nih.gov/articles/PMC12912124/ https://www.mdpi.com/2673-4540/6/2/9 https://pmc.ncbi.nlm.nih.gov/articles/PMC12153994/

Image: AI Spinach is a green leafy vegetable and is one of the most well-known vegetables in everyday life. In addition to vitamins and minerals, spinach also contains various plant compounds. Studies do not only examine regular spinach, but also spinach extract. Thylakoids, meaning green plant components from the cells, are especially interesting in this context. In research, thylakoids are associated with metabolic markers, appetite regulation, training and inflammatory markers. This means that spinach is considered not only as a vegetable, but also as a source of specific plant components. New data show: Inflammatory and stress markers after intense short-term exertion: One study examined trained men after repeated, very intense Wingate tests. After one week of spinach and NBS superfood supplementation, IL-6 and MDA were lower than without this supplementation. IL-6 is an inflammatory marker, while MDA is a marker of oxidative stress. At the same time, SOD was higher, an enzyme involved in antioxidant defense. Thylakoids and high-intensity training: A large part of newer spinach research does not examine regular leafy spinach, but thylakoids from spinach. In a 12-week study, thylakoids were tested together with high-intensity functional training. Changes were observed in body weight, fat mass, blood lipids, glucose levels and insulin levels. Blood lipids and metabolic markers: In the thylakoid training study, LDL, total cholesterol and triglycerides decreased, while HDL increased. Glucose, insulin and HOMA-IR also went down. HOMA-IR is a calculated value that is often used to assess insulin resistance. Fat and muscle signaling molecules: In addition, certain signaling molecules from fat and muscle tissue were measured. These included CTRP-2 and CTRP-9. These values decreased in the intervention groups compared with baseline. The combination of training and thylakoids was especially noticeable. Training as the main driver: A 2026 Nutrients study also examined thylakoids together with high-intensity functional training. Both training groups improved body composition and insulin sensitivity compared with the group without training. The strongest signal came from training, while thylakoids tended to shift individual additional markers. Inflammatory markers: Another human study examined high-intensity training with thylakoid supplementation in men with obesity. IL-10 and Semaphorin-3E were measured. IL-10 is an anti-inflammatory immune signaling molecule. Semaphorin-3E is a signaling protein associated with cell movement, blood vessel formation and immune cell migration. Both values changed in the training, supplement and combination groups compared with the control group. Oxalate after spinach consumption: Another human study examined urinary oxalate levels after spinach consumption. Oxalate is a plant compound that can measurably increase in urine after eating. In the study, oxalate levels differed clearly between individual participants. More fluid intake reduced peak oxalate concentrations in urine. Conclusion: Current human studies on spinach show two main directions. Either spinach is tested around very intense exertion, or spinach extract with thylakoids is used over several weeks together with intensive training. Changes in inflammatory markers, stress markers, lipid metabolism, insulin values and individual fat/muscle signaling molecules are especially interesting. In the longer study approach, the strongest signal comes from training, while thylakoids appear to show more complementary effects. 10.03.2026 Author: Alireza Mohtashami Sources: https://pubmed.ncbi.nlm.nih.gov/40012033/ https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2025.1513681/full https://pubmed.ncbi.nlm.nih.gov/41683333/ https://publish.kne-publishing.com/index.php/JNFS/article/view/18537 https://pubmed.ncbi.nlm.nih.gov/40744229/

Image: AI Vitamin D is a fat-soluble micronutrient that also acts like a hormone precursor in the body. Part of it can be produced in the skin when UVB rays from sunlight are available. Only a few foods naturally contain meaningful amounts of vitamin D, including fatty fish, egg yolk, liver and fortified foods. It is best known for its role in calcium metabolism, bones, teeth and muscle function. It is also connected to immune function, inflammation regulation, mood and metabolic processes. This makes vitamin D more than just a simple “sunshine vitamin” topic. New data show: Vitamin D, mood, and cardiometabolic markers: A double-blind randomized study with 224 adults with major depression investigated 50,000 IU vitamin D per week over six months. The vitamin D group showed higher serum levels, clearly reduced depressive symptoms and suicide risk, and improvements in several cardiovascular risk factors, including lipid profile, blood glucose control, and inflammatory markers. Vitamin D and early multiple sclerosis: The D-Lay MS study investigated high-dose oral cholecalciferol in clinically isolated syndrome and early relapsing-remitting multiple sclerosis. 100,000 IU every two weeks significantly reduced disease activity and makes vitamin D a highly interesting research area in this field. Conclusion: The current state of research up to May 2026 shows vitamin D as a micronutrient with strong potential, especially at low baseline levels. The most interesting areas right now are mood, inflammation regulation, autoimmunity, metabolism, and targeted supply when low levels are present. (Important: Please clarify the intake and dosage with your healthcare professional) 01.05.2026 Author: Alireza Mohtashami Sources: https://pubmed.ncbi.nlm.nih.gov/41719624/ https://pubmed.ncbi.nlm.nih.gov/40979519/ https://pubmed.ncbi.nlm.nih.gov/40063041/

Image: AI Beetroot juice is mainly studied in nutrition research because of its nitrate content. Nitrate can be converted in the body into nitric oxide. Nitric oxide is a signaling molecule that influences blood vessels and blood flow. This is why beetroot juice is often studied in sports and performance research. Studies often look at endurance, oxygen use, muscle work and recovery. In these studies, the focus is usually on a specific juice amount at a specific time, not just on beetroot as a general food. New data show: Performance and recovery in football: A placebo-controlled, double-blind crossover study in 16 trained football players, published in early 2026, examined the acute intake of beetroot juice. The athletes completed two 30-second Wingate tests. Compared with placebo, beetroot juice significantly increased peak and mean power output and shortened the time to peak power. During exercise, no difference in muscle oxygenation was observed, but after exercise, muscle desaturation decreased, suggesting improved recovery. Conclusion: The latest study suggests that acute beetroot juice intake before intense exercise can increase peak performance and improve post-exercise muscle oxygen availability. This makes beetroot juice especially interesting for short, intense efforts such as sprints, intervals, and explosive sports performance. 03.05.2026 Author: Alireza Mohtashami Source: https://pmc.ncbi.nlm.nih.gov/articles/PMC12936269/

Image:AI Magnesium is an essential mineral found in many foods and also used as a supplement. In the body, magnesium is involved in more than 300 enzyme systems. Enzymes are proteins that make many chemical processes in the body possible or faster. Magnesium plays a role in energy production, muscle function, nerve signaling, blood pressure regulation and blood glucose control. Many people know magnesium mainly from sports, muscle topics or stress. In reality, it is a basic mineral for many metabolic processes. New data show: Personalized supplementation and the gut microbiome: A randomized placebo-controlled trial published in 2025 investigated precision-based magnesium supplementation, with dosing adapted to genetic variants of the magnesium transporter TRPM7. In participants with adequate TRPM7 function, magnesium increased the abundance of health-associated gut bacteria such as Corynebacterium maltaromaticum and Faecalibacterium prausnitzii. These bacteria are discussed in connection with vitamin D synthesis and possible protective mechanisms in colorectal health. Magnesium L-threonate and cognitive performance: A six-week double-blind study with 109 people with self-reported dissatisfied sleep compared 1.2 g Magtein® per day with placebo. Supplementation significantly improved total performance in neuropsychological tests, especially working memory and reaction time. Estimated cognitive brain age was reduced by about 7.5 years. Self-reported sleep quality and daytime functioning improved, while objective sleep parameters remained largely unchanged; resting heart rate decreased and heart rate variability increased. Conclusion: Magnesium remains a highly interesting mineral with different effects depending on form, baseline status, and individual physiology. Personalized magnesium supplementation may positively influence the gut microbiome, while magnesium L-threonate shows potential for cognitive performance, reaction time, and subjective sleep quality. 04.05.2026 Author: Alireza Mohtashami Sources: https://pubmed.ncbi.nlm.nih.gov/40946805/ https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2025.1729164/full

Image: AI When people think of blueberries, they usually think of the fruit first, but the leaves also contain interesting plant compounds. Tea can be made from the leaves, and some studies focus specifically on fermented blueberry leaf tea. Fermentation means that plant material is processed in a controlled way, which can change flavor and the compound profile. One important compound in blueberry leaves is hyperoside, a polyphenol from the flavonoid group. Polyphenols are secondary plant compounds found in many plant foods. Traditionally, blueberry leaf tea has been consumed in parts of East Asia. New data show: Sleep quality in adults: A randomized double-blind study with 50 healthy adults examined whether fermented blueberry leaf tea, consumed as 200 ml three times daily for three weeks, could influence sleep quality. Sleep was assessed objectively by actigraphy and subjectively with the OSA-MA questionnaire. After three weeks, the tea group showed higher sleep efficiency and shorter wake time after sleep onset compared with the placebo group. Subjective sleep onset and sleep continuity improved after just one week. Other parameters such as total sleep time remained unchanged. The authors attribute the effect mainly to hyperoside, which may influence serotonin and melatonin levels. Conclusion: Fermented blueberry leaf tea appears to be an interesting plant-based option in current sleep research. Its hyperoside-rich polyphenol profile makes it especially relevant for research on sleep efficiency, sleep continuity, and the serotonin-melatonin pathway. 05.05.2026 Author: Alireza Mohtashami Sources: https://pubs.rsc.org/en/content/articlelanding/2025/fo/d4fo05341a

Image: AI Ashwagandha, botanically known as Withania somnifera, is a plant whose root has long been used in Ayurvedic tradition. Modern supplements usually use standardized root extracts. Important compounds in ashwagandha include withanolides. Ashwagandha is often discussed in relation to stress, sleep, calmness, resilience and hormone-related topics. The word adaptogen means that a plant is traditionally used to help the body deal with stress. In research, the exact extract, dose and target group matter a lot. New data show: Menopausal symptoms: A 56-day randomized, double-blind, placebo-controlled study with 60 women aged 45–55 years with diagnosed menopause investigated 300 mg ashwagandha root extract twice daily. At the end of eight weeks, the total Menopause Rating Scale score decreased highly significantly in the ashwagandha group compared with placebo. Psychological, somatic, and urogenital symptoms improved significantly. At the same time, serum estradiol and progesterone levels increased, quality-of-life scores improved, and FSH, LH, hot flash frequency, and perceived stress scores decreased. Conclusion: Ashwagandha root extract shows strong potential in this current study for improving menopausal symptoms, hormonal parameters, perceived stress, and quality of life. The results make ashwagandha one of the more interesting plant extracts in current human research on stress, hormonal transition phases, and women’s health. 05.05.2026 Author: Alireza Mohtashami Source: https://www.frontiersin.org/journals/reproductive-health/articles/10.3389/frph.2025.1647721/full