Chlorophyll: Nature’s Blood Cleaner

 

Wheatgrass shots are a good way to take chlorophyll

Wheatgrass shots are a good way to take chlorophyll

If you were listening during Biology class in high school, then you’ll know that chlorophyll is the stuff which makes plants and grass green, through absorbing energy from the sun and facilitating photosynthesis. This unique process converts the sun’s energy into carbohydrates and in turn a green colour is reflected back to our eyes.

For most people, that’ll be where their knowledge of chlorophyll ends. What many people don’t know is that not only does chlorophyll offer many health benefits for humans when ingested, but it is also one of the best blood builders/blood cleaners that we know of.

The molecular structure of Chlorophyll is almost identical to that of haemoglobin, which you may know to be the essential substance which our body uses to make and transport red blood cells. The only difference between the molecular structure of chlorophyll and that of haemoglobin is the centre atom. In chlorophyll that atom is magnesium, and in haemoglobin it is iron.

Because the two are so structurally similar, when ingested, liquid chlorophyll can help to do the same job of haemoglobin by replenishing our red blood cell supply, boosting our energy and increasing vitality.

 

The molecular structure of chlorophyll and haemoglobin is almost indentical

The molecular structure of chlorophyll and haemoglobin is almost indentical

It’s beautifully simple. Nature has provided us with a substance that is so molecularly similar to our blood, that it provides the exact tools to ensure our red blood cells remain clean, healthy, and abundant.

It’s undisputed that green foods are essential for optimum human health, their chlorophyll content being one of the main reasons why.

Other benefits of ingesting chlorophyll include:

  • Antioxidants – Chlorophyll contains high levels of vitamins A, C & E giving it a strong antioxidant capacity.
  • Anti carcinogenic – We come into contact with carcinogens all the time… in processed foods, every-day cosmetic products, air-pollution etc. Chlorophyll protects against a whole host of carcinogens by blocking the metabolism of harmful chemicals which are known as pro-carcinogens which damage our DNA. 1 in 3 cancer rates suggest that we should be ingesting as much anti carcinogenic foods as we possibly can.
  • More blood boosting properties – Chlorophyll also contains vitamin K, folic acid, calcium, protein and iron, which all play a vital role in repairing and building red blood cells and strengthen the immune system.
  • Heavy metal chelation – Chlorophyll has a very strong ability to bind and remove toxic heavy metals like mercury from our systems, which makes it very powerful healer.

Ways to add chlorophyll into your diet:

  • Chlorophyll supplements – Find a decent supplier of chlorophyll powder, one which hasn’t been processed, refined or packed with artificial sweeteners and add it to water. Alternatively, find a reputable company who produce chlorophyll tablets.
  • Drink wheatgrass juice – Not only will you get the many benefits of drinking wheatgrass, but you’ll also be topping up nicely on easily assimilable liquid chlorophyll
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    Leafy greens such as kale are a great way to get chlorophyll into your diet

    Leafy greens such as kale are a great way to get chlorophyll into your diet

    Eat lots of greens – spinach, lettuce, broccoli, kale, asparagus, green capsicum, etc! If it’s naturally green, then it contains chlorophyll, so get eating!

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Why you should switch to Himalayan Sea Salt and never consume white salt again

When it comes to salt, it’s all the same stuff right? Salt is just salt. Wrong. Very wrong.

White, refined salt is not fit for human consumption

White, refined salt is not fit for human consumption

Much of the Western world believes salt as sodium chloride, that processed, highly refined white stuff which just happens to be completely devoid of nutrients. Salt is not just salt, and as it’s a substance which the human body cannot live without (it serves and provides for many of our organs and other bodily functions) it’s pretty important that you’re aware of the differences.

White salt, or table salt (NaCl), as it’s sometimes known, is about 97.5% sodium chloride and 2.5% toxic chemicals such as moisture absorbents and anti-caking agents which are added to increase the ease of pouring. It is highly refined, has been dried at way over 1000 degrees and is bleached white and cleaned chemically. This process removes any trace minerals and nutrients that we think we’re getting when we eat salt and it turns the substance into something which the human body doesn’t recognise as food and cannot break down.

These anti-caking agents used in refined salt are commonly sodium alumino-silicate and alumino-calcium silicate, which are both sources of the toxic metal aluminium which is linked to Alzheimer’s and Parkinson’s diseases. These agents perform the same function in our bodies as they do in salt, which is to make the salt very hard to dissolve and combine with fluids in our system. This leaves unwanted built-up deposits of the product in our tissues and organs.

So what should we be using instead?

himalayan salt

Himalayan Seal salt always has a pinkish colour

Clearly, chemically refined white table salt is not something you should be putting into your own human body (if you care about it, that is), so the alternative (which seems like the wrong word as it really shouldn’t be seen as an alternative, but rather the default choice) is Natural full-spectrum Sea Salts. Himalayan Sea and Celtic Sea Salts to be specific. At Atsumi Raw Cafe, we use Himalayan Sea Salt in our products so that’s what I’ll focus on here.

Himalayan Sea Salt (which comes in the form of beautiful pink crystals) contains a full spectrum of 84 minerals and trace elements just like Mother Nature intended. It hasn’t been cooked at incredibly high degrees, hasn’t been processed and hasn’t been refined, bleached or chemically altered. It’s generally considered to be the purest form of whole salt on the planet (although Celtic Sea Salt is a close second), and is found naturally and hand-mined from the Himalayan Mountain range salt caves. The salt found in these caves are around 250 million years old, a time before the Earth was polluted with pesticides, heavy metals and PCBs. Eating Himalayan Salts is a bit like going back in time and eating the minerals from a pre-industrial Earth.

Don’t be fooled by the “Sea Salt” scam

Items simply labeled as "Sea Salt" are misleading

Items simply labeled as “Sea Salt” are misleading

After reading this blog, it’s possible you’ll check your local supermarket and see items labeled simply as “Sea Salt” which is just white table salt packaged and sexed-up as something more. All salt theoretically can be labeled as sea salt because at some point it came from the sea during the Earth’s 4.54 billion year history.

However, this “Sea Salt” is just the white refined salt as it still goes through the same chemical cleaning and heating process, stripping the salt’s minerals and nutrients. These generic “Sea Salts” will also be white in colour, and this is how you know it’s not something you should consider eating. Any full-spectrum, natural, healthy salt will never have a white colour, they’ll either be pink, brown or sandy. White is not the colour that salt is found in it’s natural state!

White salt dominates the food market though, so it must be ok?

Refined salt is so popular and dominates the supermarket shelves not because it’s a good, healthy option, but because it’s cheap to produce and creates a much larger profit margin for corporations, which let’s face it, is all they care about. When you think about it though, it’s really quite simple…

…Would you rather consume a product which has been chemically cleaned, altered, bleached, heated at incredibly high temperatures (which changes the molecular structure) and which doesn’t contain any minerals or vitamins which nature intended? Or, a product which hasn’t been chemically altered, is natural, contains 84 trace minerals and won’t poison your body? We know which one we prefer.

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Spirulina: The nutrient dense freshwater plant with more protein than red meat

spirulina phuket

Spirulina tabs are now available at Raw Café

What if you were told you could get all the protein you need from an algae-like substance which simultaneously dramatically reduces your chances of developing cancer, heart disease or strokes? Is that something you might be interested in?

Spirulina (the common name for the Arthrospira platensis and Arthrospira maxima cyanobacteria which are similar to other sea vegetables such as kelp, dulse, nori and chlorella) is an incredibly potent superfood which has been fascinating nutritional scientists over the past few decades for its amazing array of health benefits.

Wild Spirulina can be found growing in alkaline lakes in Africa and South America, and also on the ocean floors of Hawaii, but is commercially grown all over the world, with Japan being the largest producer, and indeed, consumer.

I started adding Spirulina into my smoothies (and we put some in our Breakfast Shake), adding a tablespoon of the powder form of this wondrous superfood into my daily mixes. The taste of mixing it in water only is rather unpleasant, but I’ve found the taste is hidden brilliantly when added to smoothies, and I feel great afterwards. For convenience, you could also buy Spirulina in capsules, like the ones we sell at Raw Cafe.

So what’s all the fuss about?

The list of health-boosting qualities which Spirulina boasts is long, and I almost certainly won’t have covered all of them here, despite my attempts to!

  • Amazing protein levels: Spirulina has an average protein level of 60%, compared to red meat which has an average of 27%. What’s more, unlike in meats or milk, the protein in Spirulina is highly usable and assimilable, with a net protein utilization rate of 50-60%.
  • Contains 4 times as many antioxidants than Blueberries: Independent studies have shown Spirulina to have an ORAC (Oxygen Radical Absorbance Capacity), which measures food’s antioxidant concentration and ability, of 24,000 which is four times as high as the ORAC of blueberries.
  • Packed with Chlorophyll: Spirulina’s high chlorophyll level cleans the blood, alkalises the body and strengthens the immune system.
  • Healthy bacteria: Spirulina encourages and supports the growth of healthy bacteria in the gut, which helps control the growth of candida.
  • Balances blood pressure: High blood pressure is a problem for millions across the world, as it increases the risk of strokes and heart disease. Thankfully, as shown by a study of the Department of Biochemistry in Mexico, ingesting 4.5 grams of spirulina (the only other dietary change made in the experiment) regulated the blood pressure levels among women and men between 18-65.
  • High in manganese: Spirulina contains approximately 90% of your daily recommended dose of manganese, which is essential for healthy bones and efficient body metabolism.
  • Could help lower cholesterol: Millions of people worldwide are taking medication in an attempt to lower their cholesterol levels, but a study on men and women aged between 60-87 showed that those given Spirulina daily showed lower cholesterol levels than those who given placebos.
  • One of the most nutrient-dense foods on the planet: Spirulina is an incredible source of vitamins including B1, B2, B3, B5, B6, C, E, K, and also contains large amounts of Iron, Sodium and Magnesium.

You’ll be able to purchase Spirulina from all good health food stores, online, or if you’re in Phuket, from Atsumi Raw Cafe on Viset Road, Rawai.

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Easy ways to improve your diet & health in 2014

As the new year quickly approaches, many of us will be making resolutions in the hope of improving ourselves and becoming better people. Whether your resolution is to lose weight, gain muscle, learn to play the violin, stop smoking, find a new job, or climb Mount Fuji, there is one aspect of our lives which we’d probably all like to improve on, and that is our diets.

vegans tell me what to do

Everyone wants to eat well. We all want to be healthy. It’s nobody’s aim to abuse their diets deliberately so as to feel themselves rapidly aging, degenerating and getting fat and unhealthy. But, at the same time, with our hectic busy schedules and food being so readily available on-the-go, it’s not easy to move away from the common modern western diet which you know, deep-down, is doing you no good.

There are many simple but effective ways in which you can dramatically improve your diet (and therefore your health and wellbeing) without the need for drastic change.

Listed in this blog are 8 easy things you can do to improve your diet in the coming year. These aren’t big sacrifices or impossible choices you need to make, far from it, they’re just tips on things you can either add or remove from your diet to start making a big difference in how you feel.

Don’t be one of those people who intends to do something “someday” or “later”, because the road to someday just leads to nowhere. The turn of the year is a perfect opportunity for you to say “enough is enough” and commit to making a change.

1. Start making Smoothies

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Raw Cafe’s Mixed Berry Shake

Getting enough fruit and vegetables can be a problem for many. Either they’re not readily available or you just don’t think to eat them enough. What ever the reason, Smoothies are the solution. Not only are they fun to make, they taste delicious, and they’re a very quick and simple way to include lots fruit and veg into your diet.

The best time of day to have your smoothie is in the morning, to give you a natural energy boost that you might usually try to get from coffee, but they’re great all day round.

It’s also important, especially when using lots of fruit, to include some kind of fat content in your smoothie mix such as nuts or oils. Use this as a guide to help you on how to get started.

2. Drink Coconut water

For those lucky enough to live in a climate where Coconuts grow easily on the abundant palm trees, then this one is too simple and mustn’t be avoided!

Check out our earlier blog on why coconut water is good for you, and then start drinking them as often as you can.

If you’re in a country where you can’t just buy coconuts on every street corner, packaged Coconut Water is available in good supermarkets.

3. Eat Aloe Vera

aloe-veraEveryone knows the immense power and healing benefits of the aloe vera plant when applied directly to the surface of the skin, but it’s less commonly known that aloe can also be eaten, which is where we humans can make the most of the majority of this incredible plant’s benefits.

I add the meat of the aloe vera plant into my daily smoothies, and I have noticed a considerable increase in my energy levels and big improvements to my skin.

Aloe is used for a wide range of remedies as it is a complete food source, containing vitamins, minerals, amino acids, enzymes, polysaccharides and fatty-acids. It has been used for over 5000 years and is often described as the “miracle plant”.

Eating aloe will help with digestion, detoxification, alkalization, it boosts the immune system, and it’s an adaptogen, which means it boosts the body’s power to adapt to external changes and resist illness.

Google “eating aloe vera benefits” and check out the many Youtube videos on the subject. This is no secret or scam, eating Aloe is a game changer and the world already knows it.

For those lucky enough to be living in Phuket, you can buy organic Aloe Vera leaves from our friends at Pura Organics. It can also be grown almost anywhere around the world in any climate, so why not try growing some at home?

4. Cut out coffee

Ok, for some, this might be considered a huge sacrifice and I promised you there wouldn’t be any in this blog! But, by replacing your morning coffee with a natural fruit juice, coconut or wheatgrass shot, you’ll get similar results without the need for the dangerous and highly addictive caffeine.

5. Drink lemon-infused warm water each morning

Starting each morning with a glass of warm lemon-infused water can dramatically change your whole day for the better. Lemons are rich in vitamin C, and they improve digestion by flushing out toxins and they make the process of eliminating waste products from the body easier.

6. Eat at least 1 uncooked meal per day

Raw Zucchini Marinara "bolognese pasta"

Raw Zucchini Marinara “bolognese pasta”

The benefits of eating raw food and the dangers of eating only cooked and processed foods are well known, but it’s not easy to only eat raw foods all day every day. So, why not start by trying to eat at least one raw meal each day? This could be in the form of a salad, a smoothie, raw muesli, or any of our dishes on the menu at Raw Cafe.

Give it a go, you’ll soon notice the difference.

7. Replace white sugar with a natural sweetener

If you’re one of those people who cannot stand tea or coffee without sugar, then this is a very easy step for you to take. Instead of buying white refined sugar granules, which are considered “empty” or “naked” calories as they don’t contain any natural minerals (and are lethal to humans when ingested) instead use a natural sweetener like Agave Nectar or Stevia. It’ll do just the same job without poisoning you.

8. Stop drinking Soda

If this step is something you consider to be a big sacrifice in your life, then you need to sit up and start realizing the reality of what you’re actually drinking and the effects it has on you, short and long term.

Do you know what actually happens to your body when you drink a soda and the hour or so after drinking? Check this out and then reconsider whether or not Sodas like Coke and Sprite are substances you wish to be putting inside your body.

There are just so many more tips and suggestions on how you can easily change your diet, that I might need to make a sequel to this blog sometime next week. Let us know in the comments below if you think we’ve missed anything vital, and we’ll include it in the next edition.

It should go without saying that the final tip on how you can dramatically improve your diet, health and general wellbeing, is to make a trip (or three) down to Atsumi Raw Cafe on Viset Road, Rawai, Phuket. 🙂

Happy New Year!

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Carrageenans: Does this natural ingredient have an unfair reputation or should I ban it from my diet?

It’s certainly true that to maximise optimal health, your diet must contain natural foods. However, just because a food is natural, it doesn’t automatically mean that it’s good for your health. In fact, the natural polysaccharide Carrageenan (extracted from red seaweed) is argued to be an allergen and possibly a carcinogen (in its refined isolated form).

This natural product was first used about 600 years ago in Carrageen County,

Carrageenans (Irish Moss) are extracted from Red Seaweed algae

Carrageenans (Irish Moss) are extracted from Red Seaweed algae

Ireland, when the locals starting using a red sea algae in their cooking for its gelling properties, which later came to be known as Irish Moss. Now known as Carrageenans, this is a food additive used as a thickener in dairy (ice creams, yoghurts, chocolate, cheeses, milks) and non-dairy products (Soy products). Carrageenans can also appear in so called health products such as Shakes or milk replacements, and in other not-so-healthy products like frozen dinners, beer, broth products and soups.

However, before we talk about the dangers of this ingredient, it is important to point out that there are in fact two varieties of carrageenan; degraded and undegraded. They have different molecular weights and undegraded Carrageenans are approved for use in food products in Europe and the US, whilst degraded Carrageenans are not.

Do we know for sure if Carrageenans are dangerous?

Back in the 1960’s lab tests were carried out on an animals which linked carrageenans to gastrointestinal disease, including colon cancer. Despite being from a natural source, this ingredient proved damaging to intestinal tracts by triggering a response in your immune system similar to the one your body creates when it is invaded by Salmonella-like pathogens. University of Illinois School of Medicine’s Professor of Clinical Medicine Joanne Tobacman MD, says the result of that immune response is an irritation of the gut as it dials up “inflammation, which can lead to ulcerations and bleeding”.

Some argue however that these tests are possibly flawed as degraded Carrageenans were used instead of undegraded ones. It’s claimed that degraded Carrageenans are more destructive to the health of animals than undegraded, and that these tests have given undegraded Carrageenans an unfairly bad reputation.

However, all carrageenans have been tested and shown to cause intestinal damage in certain animal studies. For example, when tested on rats, effects

Carrageenans have been found in some brand's Coconut and Almond milks.

Carrageenans have been found in some brand’s Coconut and Almond milks.

observed included diarrhoea and epithelial cell loss. Ulcers in the colon were caused when tested on Guinea pigs, and when experimenting on pigs, this ingredient caused abnormalities in the animal’s intestinal lining.

Charlotte Vallaeys, Director of Farm and Food Policy at organic watchdog organisation Cornucopia Institute, claims that all forms of Carrageenans are detrimental to human health though, and states that they have “no nutritional value” what-so-ever. Her organisation has criticised the use of this ingredient in organic products and so-called health products, so much so they have started a countrywide petition encouraging the Food and Drug Administration to completely ban it from our food supply.

Sounds bad, but have similar results been found in humans?

It cannot be known for sure yet if results from the above tests can be extrapolated to humans. Due to ethical reasons, there have obviously not been many (if any) tests carried out on humans, so no definitive statements can be made regarding the effects of carrageenans on human tissues at this time.

So what can you do if you wish to avoid this ingredient?

Simple. Check the labels of foods you suspect may be containing Carrageenans, as by law, food companies are required to list them. In the states it will be listed simply as Carrageenan, and in Europe they use the E Number E-407 or E-407a.

 

This is a guest post from Colin @ ABSAMC.

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Top 5 Alkaline foods for optimum health

The Standard American Diet (SAD) is something we should all be deeply concerned about. The amount of degenerative diseases across the West continues to sky rocket, and we need look no further than our diets and surrounding environments to find the culprit.

Most of the foods we eat in the SAD are acid-forming, highly toxic foods such as artificial sweeteners, processed sugars, refined grains, hidden genetically

"Normal" food

“Normal” food

modified crops and conventionally produced meat and dairy. This dangerous diet combined with a mix of other factors such as pharmaceutical drugs, carcinogenic-filled cosmetic products, stress and lack of rest, makes it easy to see why almost everyone is getting sick.

This lifestyle is clearly unsustainable, and one of the underlying problems regarding our diets is the average Joe’s lack of understanding about how our bodies must balance the pH levels in our blood at the slightly alkaline level of 7.365 in order to survive and thrive.

When we digest food to convert into energy, the metabolic processes in our guts transform the food into either an acidic or alkaline ash type substance. How the food is broken down in our bodies determines whether the ashy residue is in fact acid or alkaline.

If your body is constantly in an acidic state, then disease and bacteria will thrive and your body won’t be running at it its optimum output potential. The ultimate goal is to have a balance. Eating too many alkaline foods can lead to problems just as eating too many acidic foods can. Look back at what you’ve eaten so far today, or this week… how many acidic foods are you eating? How many alkaline?

Raw Foods by their very nature are alkalising, and in this blog we take a look at 6 of the most alkaline foods which you should try and work into your every day diets.

kool-kale1. Leafy Greens

Rich in vitamin K, folate content, antioxidants and fibre, Spinach is the king of alkalising Leafy Green vegetables. Swiss Chard, Turnip Greens and Kale also fall into this category. We use a lot of Kale in our dishes at Raw Cafe, and you should too.

2. Garlic

Garlic is one of, if not the most, powerful natural healing foods known to man. Extremely alkalising, Garlic is no joke! It supports immune and cardiovascular health by lowering blood pressure and cleansing the liver. Eating Garlic raw is more powerful than if it has been even lightly cooked, as this ensures its complete nutritional make up and healing power remains intact.

almonds3. Almonds

These delicious nutrient dense nuts are not quite as alkaline as some of the others on here, but they are still alkaline-forming due to the amount of calcium and magnesium they provide. One of the huge benefits of almonds of course is that they’re utterly delicious and moreish, so you can snack on as many as you wish without even having to think about it. The fats in almonds are all heart-friendly polyunsaturated and monounsaturated, and almonds are also a superb source of protein, zinc, iron and vitamin E. We use them in most of our desserts at Raw Cafe and numerous main dishes too. We love them.

4. Green/Herbal Tea and Lemon infused water

Ok, so not a food as such, but still very alkaline. You should drink as much green or herbal tea and lemon infused water as you can throughout the day. An easy way to alkalise your system and improve digestion.

5. Root Vegetables

Root Vegetables, very popular in traditional Chinese Medicine for their “yang” healing properties, are richer in minerals than many other vegetables. Carrots,

Our "Energy Boost" juice with beet root

Our “Energy Boost” juice with beet root

Beets, Turnips and Horseradish are particularly good. When consumed raw and in juice form then the assimilation level increases dramatically, meaning more of the goodness is instantly available to your body.

You’ll find a lot of root veggies like carrots and beet in our fresh juices.

Introduce just one or two of these items to your daily diet and that will be a very good start in trying to address the acid-alkaline balance in your blood, but introducing all 5 and you’ll quickly start to feel the benefits.

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7 things you should know about Kombucha tea

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Kombucha tea is a delicious fizzy drink that has been dramatically picking up speed in popularity, especially over the last few years. Not only is it yummy, it’s an excellent health drink. People who drink it are finding that not only is it something they enjoy but also something that gives them tangible improvements to their health and wellbeing.

The tea has been drunk for thousands of years in Tibet, China, Russia and Siberia and the ancient Chinese called it an “Immortal Health Elixir” for its amazing health benefits.

Before reading the 5 things you should know about Kombucha, remember that you should only buy and drink it in a raw, organic form. Pasteurization kills the cultures that make Kombucha so beneficial.

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Raw Cafê’s fridge stocked with Kombucha

7 things you should know about Kombucha

1. Full of nutrients and vitamins

Kombucha tea is packed with activated enzymes, amino acids, vitamins (especially B12 and B6) and organic acids.

2. It’s anti-cancer

Kombucha is rich in glucaric acid which has been found to have potent anti-cancer activity. Russian author Alexander Solzhenitsyn, who won a Nobel prize in 1970, credited drinking Kombucha every day to helping him beat his stomach cancer during his time spent in Soviet Labour Camps. US President Ronald Regan was so inspired by Solzhenitsyn’s testimonial in 1987 that he himself drank Kombucha to stop the spread of his cancer.

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3. It’s probiotic

Because Kombucha tea is a fermented drink, probiotics are present. Probiotics are good bacteria which can be found inside human digestive tracts in over 400 forms, and they help to promote a healthy digestive system. They help maintain the natural balance of microflora (organisms) in the intestines and lower the growth of bad, harmful bacteria.

4. It’s cleansing and detoxifying

The vitamins, enzymes and organic acids aid the body in detoxifying. It helps rid the body of unwanted waste products and toxins and reduces the work load on the liver, kidneys and pancreas. (Note: It’s good to drink water after cleansing with Kombucha to help flush out the liver.)

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Glucosamines, which help preserve the structure of cartilage and prevent joints from degenerating, are prevalent in Kombucha tea. Glucosamines do this by increasing hyaluronic acid production within the joint. Hyaluronic acid adds structure and flexibility to the joint, whilst moistening and lubricating it at the same time.

6. Supports healthy digestion and gut health

The probiotic bacteria and yeast, which are so common Kombucha, goes into the gut and keeps parasites and pathogens at bay. It’s also great for keeping Candida to a minimum and increasing the assimilation rate of the nutrients and vitamins found in the tea.

OLYMPUS DIGITAL CAMERA7. Boosts the immune system

Kombucha inoculates the gut with healthy, living microorganisms and gives us anti-oxidants and active enzymes, thus helping to support the immune system.

 

Kombucha comes in many flavours and even if you don’t care about the health benefits it’s just a delicious drink! The health benefits come as an added bonus! At Raw Cafe we have Apple, Cranberry, Peach and Original flavours and…  having now written all this, I’m off to get myself a bottle!

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