More Than Just Candy The Overlooked Health Benefits of Licorice

More Than Just Candy

The Overlooked Health Benefits of Licorice

Introduction to Licorice

Licorice is a unique and versatile plant that has been used for thousands of years. The scientific name for licorice is Glycyrrhiza glabra. It is a legume and a perennial herb native to southern Europe and parts of Asia.

The word licorice comes from the Greek “glukurrhiza” meaning “sweet root.” The root of the licorice plant is the part that contains the sweet flavor and beneficial compounds. Licorice root has a woody exterior and fibrous interior which is where the sweetness comes from.

Licorice has historically been used as a medicinal plant dating back to ancient Egypt, China and Greece. It was referred to as a “wonder drug” by the great Greek physician Dioscorides. In traditional Chinese medicine, licorice root is one of the most widely used herbs.

Today, licorice is grown in many parts of the world and used in confectionery, beverages, supplements, tobacco products and herbal remedies. The root extract is often used as a sweetener and flavoring agent. Major producers of licorice include Turkey, China, Greece, Australia and India.

Licorice root has a sweet, earthy flavor when chewed or brewed as a tea. The sweetness comes from glycyrrhizin, a compound that is 50 times sweeter than sugar. However, licorice contains beneficial nutrients and bioactive compounds that have made it a valuable medicinal plant for thousands of years.

Nutritional Profile

Licorice root contains many beneficial nutrients and bioactive compounds. The main macronutrients include carbohydrates, mostly in the form of polysaccharides. Licorice contains very little protein or fat.

Some of the key micronutrients found in licorice include:

• Vitamin E - A powerful antioxidant that may help fight inflammation and promote skin health. Licorice contains about 1mg per 100g.
• B vitamins - Including riboflavin, niacin, and thiamin. B vitamins help convert food into energy and maintain healthy skin and nerves.
• Minerals - Such as calcium, magnesium, potassium, phosphorus, and sodium. These minerals support bone health, muscle function, hydration, and nerve signaling.

Licorice root also contains many beneficial phytonutrients. Key phytochemicals include:

• Flavonoids - Antioxidants that help reduce inflammation and may lower risk for chronic diseases.
• Isoflavones - Compounds that mimic estrogen in the body and may offer anticancer effects.
• Triterpenoids - Licorice contains glycyrrhizin, a triterpenoid that gives licorice its sweet flavor. It has antiviral and immune-boosting properties.
• Coumarins - Compounds that thin the blood and may help lower blood pressure.

Overall, licorice root contains an impressive array of nutrients and plant compounds that contribute to its therapeutic potential. Consuming licorice provides vitamins, minerals, antioxidants, and anti-inflammatory compounds that support whole-body health.

Health Benefits

Licorice has long been used in traditional medicine for its therapeutic properties. Modern research has shown licorice offers a variety of health benefits:

Digestive Health

Licorice contains glycyrrhizin, which can help reduce inflammation in the stomach lining and soothe discomfort from ulcers. The anti-inflammatory compounds may also relieve symptoms of acid reflux and heartburn. Some studies show licorice can combat H. pylori bacteria, which contribute to stomach ulcers and gastritis. The root has mild laxative effects and can be used to treat constipation.

Cough and Sore Throat

Licorice acts as a demulcent, meaning it forms a soothing film over mucous membranes. This helps relieve coughs and sore throats. The anti-inflammatory effects also reduce swelling and irritation. Licorice is commonly used in cough syrups, throat lozenges, and oral health products for its ability to coat and protect mucous membranes.

Skin Benefits

Applied topically, licorice root gel can reduce swelling and redness on the skin. The antioxidant and anti-inflammatory properties help treat skin conditions like eczema, rosacea, and psoriasis. Licorice may also lighten the skin and reduce age spots and discoloration.

Heart Health

Some compounds in licorice have been shown to reduce LDL cholesterol levels. Licorice flavonoids can also lower blood pressure levels by inducing vasorelaxation. This leads to improved circulation and reduced strain on the heart. However, licorice can also have adverse effects on blood pressure in some individuals, so caution is needed.

Blood Pressure Effects

Licorice contains glycyrrhizin, which is similar to the hormone aldosterone. It can raise blood pressure by causing sodium and water retention, as well as potassium loss.

This effect is particularly pronounced when licorice is consumed regularly in large amounts. Those with heart conditions or taking blood pressure medications should exercise caution with licorice.

The glycyrrhizin in licorice can deplete potassium levels and exacerbate heart problems in people taking certain medications:

• Diuretics - Licorice may reduce potassium too far, raising the risk of abnormal heart rhythms.
• ACE inhibitors and angiotensin receptor blockers for high blood pressure - By depleting potassium and enhancing the effects of these blood pressure drugs, licorice could cause levels to fall too low. This increases the risk of side effects.
• Digoxin for heart failure - Lower potassium levels may increase the risk of toxicity from digoxin.

To avoid complications, anyone with heart conditions should limit licorice intake and consult their doctor about potential interactions with any medications they take. It's best to avoid licorice completely in higher risk individuals.

Potassium supplements may be recommended for some people eating significant amounts of licorice regularly. Getting potassium from dietary sources like vegetables, fruit and yogurt may also help counteract potassium depletion from licorice.

Oral Health

Licorice has been used for centuries in traditional medicine for oral health applications. Modern research indicates licorice contains powerful compounds that can benefit teeth, gums, and breath.

The most notable oral health benefit of licorice is its ability to prevent tooth decay and cavities. Licorice root extract contains antibacterial compounds that inhibit the growth of Streptococcus mutans, the bacteria primarily responsible for causing dental caries and tooth decay. The antibacterial activity of licorice has been shown in multiple clinical studies to reduce cavities, dental plaque, and acid production by oral bacteria.

Licorice is also beneficial for gum health and preventing periodontal disease. Licorice has anti-inflammatory effects which can help reduce gum inflammation and swelling. The antioxidants in licorice also promote connective tissue repair and regeneration in gums. Some studies indicate licorice compounds can inhibit the growth of bacteria associated with gum disease like Porphyromonas gingivalis. Regularly using licorice mouthwash or toothpaste may protect gums from bleeding and recession.

With its antimicrobial properties, licorice serves as an effective natural breath freshener by fighting odor causing bacteria. It leaves breath feeling clean and neutral. The anise-like flavor of licorice is also pleasant for oral use.

Overall, incorporating licorice extracts or glycyrrhizic acid into oral hygiene practices like toothpaste, mouthwash, chewing gum, lozenges, etc. can support better dental health with reduced tooth decay, gum disease, plaque, and fresher breath. More research is still needed, but licorice appears promising for improving multiple aspects of oral and dental health.

Anti-inflammatory Properties

Licorice contains powerful compounds that help reduce inflammation in the body. The main anti-inflammatory compounds found in licorice root include glycyrrhizin, glabridin, and liquiritigenin.

Research shows that licorice exhibits potent anti-inflammatory effects by reducing inflammatory cytokines and markers of inflammation. One study found that licorice extract significantly decreased levels of TNF-α, IL-6 and IL-10 inflammatory cytokines in mice with induced colitis. The anti-inflammatory effects were comparable to a common steroid drug used for inflammatory bowel diseases.

Licorice has specifically been shown to help relieve inflammatory conditions like arthritis and joint pain. In one study, licorice gel applied topically significantly reduced pain and improved mobility in people with osteoarthritis of the knee. The anti-inflammatory and analgesic effects were similar to diclofenac gel, a topical NSAID.

The beneficial compounds in licorice are able to deactivate and inhibit COX-2, an inflammatory enzyme involved in pain pathways. By suppressing COX-2 activation, licorice can provide pain relief and reduce inflammation from various conditions.

Overall, licorice exhibits powerful anti-inflammatory properties that may help treat inflammatory diseases, arthritis, joint pain, and inflammatory markers when consumed regularly. More research is still needed, but licorice shows promise as a botanical anti-inflammatory.

Antiviral and Antimicrobial Uses

Licorice contains unique plant compounds that have potent effects against viruses, bacteria, and fungi. Studies have shown licorice has the ability to fight infections and boost the immune system.

Research demonstrates that licorice has antiviral activity against viruses that cause diseases like hepatitis, herpes, HIV/AIDS, and influenza. The compounds glabridin and licochalcone A have been found to inhibit the growth and spread of viruses.

Licorice also exhibits antimicrobial effects against certain bacteria that cause foodborne illnesses, oral infections, ulcers, respiratory infections and more. Compounds in licorice can prevent bacterial adhesion, inhibit biofilm formation, and enhance the effects of antibiotics.

The immune-boosting properties of licorice likely contribute to its antiviral and antimicrobial actions. Licorice has been shown to increase levels of white blood cells and antibodies, which help fight off pathogens and infections.

Consuming licorice regularly may help prevent viral and bacterial infections. Licorice supplements are also used to enhance immunity and speed recovery during active infections. However, more research is still needed on standardized dosing.

Cancer Research

Licorice has shown promising anti-tumor effects in laboratory studies. The triterpenoid compounds in licorice root may have cytotoxic effects against cancer cells.

Animal studies indicate that licorice extracts have induced apoptosis (programmed cell death) in prostate, breast, and colon cancer cells. Mice implanted with melanoma cells had decreased tumor volumes when treated with a licorice root extract.

However, most of the anticancer research on licorice has been limited to in vitro and animal studies so far. Human clinical trials are still needed to verify if licorice is effective for cancer treatment or prevention in people. The safety and optimal dosing also requires further research.

Licorice contains many bioactive compounds and shows multi-faceted anti-tumor activities. The anticancer mechanisms are thought to involve inhibiting cell proliferation, inducing apoptosis, reducing inflammation, and suppressing angiogenesis (the growth of new blood vessels that feed tumors). More studies are underway to fully understand how the complex components in licorice root work synergistically against different cancers.

Overall, licorice shows promising anti-cancer potential based on preclinical studies. But human trials are warranted before licorice supplements can be recommended as an adjunct therapy for cancer patients. Consult your oncologist before taking licorice, as interactions with chemotherapy drugs are possible.

Safety and Side Effects

While licorice root has many potential health benefits, it's important to be aware of its safety profile. Licorice contains a compound called glycyrrhizin, which can cause side effects when consumed in excess.

Pregnancy

Pregnant women should avoid consuming large amounts of licorice, as glycyrrhizin may increase the risk of preterm birth. More research is needed on safe licorice consumption during pregnancy. Consult your doctor before taking licorice supplements.

Drug Interactions

Licorice can interact with medications including diuretics, insulin, blood thinners, corticosteroids, and others. Those on medication should speak to a doctor before using licorice supplements to avoid complications.

Toxicity

Consuming over 20 grams of licorice per day for an extended period can lead to toxicity. Signs include edema, hypokalemia, high blood pressure, irregular heart rhythms, fatigue, and headache. Stop licorice use if these occur.

Overdose

In rare cases, licorice overdose can cause muscle pain, numbness, headache, and even paralysis. Seek emergency care for severe licorice overdoses.

To avoid side effects, limit licorice intake from supplements to under 20 grams per day, and avoid use for more than 4-6 weeks consecutively. Those with heart conditions, hormone-sensitive cancers, liver disease, kidney disease, or high blood pressure should exercise particular caution with licorice.

How to Add Licorice to Your Diet

Licorice root has a unique and appetizing flavor that can be enjoyed in a variety of forms. Here are some tasty ways to add licorice to your daily routine:

Licorice Tea

One of the easiest ways to consume licorice is in tea form. Look for dried licorice root or tea bags with licorice as an ingredient. Steep the tea for 5-10 minutes before drinking to release the full flavor. Add honey or lemon if desired. Licorice tea has a soothing, mellow taste and naturally sweet flavor.

Licorice Supplements

Licorice root supplements provide concentrated doses of glycyrrhizin and other beneficial compounds.capsules are commonly available. Follow dosage instructions carefully, as high amounts could lead to side effects. Supplements allow you to obtain licorice benefits without consuming sugar.

Licorice Candy

The classic red licorice whips and twists are a nostalgic treat. They're made with licorice extract flavoring rather than containing the actual root. Look for natural candy brands with real licorice root listed as an ingredient for the true flavor and benefits. Enjoy licorice candy sticks, ropes, wheels or lozenges.

Licorice Root Powder

Ground licorice root powder has a sweet, earthy taste. Add it to smoothies, oatmeal, yogurt, baked goods or other recipes. Use it to naturally sweeten coffee, tea or chocolatey desserts. Mix with cinnamon or cardamom for a unique spice blend on treats like fruit or toast. Powder lets you incorporate licorice flavor in many ways.

Incorporating licorice into enjoyable foods and beverages makes it easy to take advantage of the root's perks on a regular basis. Consume it moderately as part of an overall healthy lifestyle.