Condition

Nutritive

Nutritive is an herbal medicine classification for plants that are exceptionally rich in bioavailable vitamins, minerals, and other nutrients, used in traditional herbalism as gentle, food-like tonics that nourish and build the body over time rather than acting through a single targeted pharmacological effect. Nutritive herbs — such as nettle, oatstraw, red raspberry leaf, and alfalfa — are typically consumed as infusions steeped for extended periods specifically to draw out their high mineral content, particularly calcium, magnesium, iron, and trace minerals bound in easily absorbed plant forms. This category reflects a distinct traditional herbalist philosophy: that many chronic complaints of fatigue, weak nails, hair thinning, and general depletion respond better to sustained nutritional building than to a single acute remedy. Because nutritive herbs work cumulatively, they are typically used over weeks to months rather than for acute symptom relief. Holistic use: nettle leaf infusion for iron, calcium and general mineral nourishment, oatstraw for nervous system nourishment alongside minerals, red raspberry leaf as a nutritive uterine tonic, alfalfa for a broad vitamin and mineral profile, and consistent daily use as long, mineral-rich infusions to maximise nutrient extraction.

Safety notice — LOW

Sunaras provides educational wellness content only. This is not medical advice, diagnosis, or treatment. Individual responses to herbs vary. Always consult a qualified healthcare practitioner for personalised guidance.

Waterblommetjie

Aponogeton distachyos

Traditionally used in Cape & Southern African Herbalism for digestive issues, anemia, inflammation.

Preparation:

  • Infusion or powder: Steep as a tea, or grind and fill into size-00 capsules.
  • Can also be added to smoothies or warm water.

Dosage:

  • 1–3 cups daily, or 500 mg–1 g as powder/capsule

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established
  • Significant kidney impairment — diuretic herbs may worsen renal function

Cape & Southern African Herbalism

Full profile

Morethwa (Grewia)

Grewia flava

Traditionally used in Cape & Southern African Herbalism for energy, digestive issues, wound healing.

Preparation:

  • Infusion or powder: Steep as a tea, or grind and fill into size-00 capsules.
  • Can also be added to smoothies or warm water.

Dosage:

  • 1–3 cups daily, or 500 mg–1 g as powder/capsule

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Cape & Southern African Herbalism

Full profile

Chupón (Greigia)

Greigia sphacelata

Traditionally used in Mapuche Medicine for wound healing, digestive issues, fever.

Preparation:

  • Infusion or powder: Steep as a tea, or grind and fill into size-00 capsules.
  • Can also be added to smoothies or warm water.

Dosage:

  • 1–3 cups daily, or 500 mg–1 g as powder/capsule

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Mapuche Medicine

Full profile

Cula (Araucaria)

Araucaria araucana

Traditionally used in Mapuche Medicine for nutritive, energy, wound healing.

Preparation:

  • Infusion or powder: Steep as a tea, or grind and fill into size-00 capsules.
  • Can also be added to smoothies or warm water.

Dosage:

  • 1–3 cups daily, or 500 mg–1 g as powder/capsule

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established
  • Significant kidney impairment — diuretic herbs may worsen renal function

Mapuche Medicine

Full profile

Molgue (Bromus)

Bromus mango

Traditionally used in Mapuche Medicine for digestive issues, wound healing, nutritive.

Preparation:

  • Infusion or powder: Steep as a tea, or grind and fill into size-00 capsules.
  • Can also be added to smoothies or warm water.

Dosage:

  • 1–3 cups daily, or 500 mg–1 g as powder/capsule

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Mapuche Medicine

Full profile

Kopiwe (Lapageria)

Lapageria rosea

Traditionally used in Mapuche Medicine for nutritive, wound healing, fever.

Preparation:

  • Infusion or powder: Steep as a tea, or grind and fill into size-00 capsules.
  • Can also be added to smoothies or warm water.

Dosage:

  • 1–3 cups daily, or 500 mg–1 g as powder/capsule

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Mapuche Medicine

Full profile

Grewia (Marke)

Grewia bicolor

Traditionally used in Hausa Traditional Medicine for energy, digestive issues, fever.

Preparation:

  • Infusion or powder: Steep as a tea, or grind and fill into size-00 capsules.
  • Can also be added to smoothies or warm water.

Dosage:

  • 1–3 cups daily, or 500 mg–1 g as powder/capsule

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Hausa Traditional Medicine

Full profile

Detarium (Taura)

Detarium microcarpum

Traditionally used in Hausa Traditional Medicine for fever, digestive issues, energy.

Preparation:

  • Infusion or powder: Steep as a tea, or grind and fill into size-00 capsules.
  • Can also be added to smoothies or warm water.

Dosage:

  • 1–3 cups daily, or 500 mg–1 g as powder/capsule

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Hausa Traditional Medicine

Full profile

Boscia (Boji)

Boscia senegalensis

Traditionally used in Hausa Traditional Medicine for wound healing, digestive issues, fever.

Preparation:

  • Infusion or powder: Steep as a tea, or grind and fill into size-00 capsules.
  • Can also be added to smoothies or warm water.

Dosage:

  • 1–3 cups daily, or 500 mg–1 g as powder/capsule

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Hausa Traditional Medicine

Full profile

Lactuca (Karago Daji)

Lactuca taraxacifolia

Traditionally used in Hausa Traditional Medicine for digestive issues, liver support, fever.

Preparation:

  • Infusion or powder: Steep as a tea, or grind and fill into size-00 capsules.
  • Can also be added to smoothies or warm water.

Dosage:

  • 1–3 cups daily, or 500 mg–1 g as powder/capsule

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established
  • Active liver disease — monitor liver enzymes with long-term use

Hausa Traditional Medicine

Full profile

Tumpukree (Melientha)

Melientha suavis

Traditionally used in Khmer Traditional Medicine for eye health, digestive issues, nutritive.

Preparation:

  • Infusion or powder: Steep as a tea, or grind and fill into size-00 capsules.
  • Can also be added to smoothies or warm water.

Dosage:

  • 1–3 cups daily, or 500 mg–1 g as powder/capsule

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Khmer Traditional Medicine

Full profile

Palma Real (Attalea)

Attalea butyracea

Traditionally used in Shipibo & Upper Amazonian Shamanism for nutritive, wound healing, fever.

Preparation:

  • Infusion or powder: Steep as a tea, or grind and fill into size-00 capsules.
  • Can also be added to smoothies or warm water.

Dosage:

  • 1–3 cups daily, or 500 mg–1 g as powder/capsule

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Shipibo & Upper Amazonian Shamanism

Full profile

Yarina (Phytelephas)

Phytelephas macrocarpa

Traditionally used in Shipibo & Upper Amazonian Shamanism for nutritive, digestive issues, ceremonial use.

Preparation:

  • Infusion or powder: Steep as a tea, or grind and fill into size-00 capsules.
  • Can also be added to smoothies or warm water.

Dosage:

  • 1–3 cups daily, or 500 mg–1 g as powder/capsule

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Shipibo & Upper Amazonian Shamanism

Full profile

Kammu (Calathea)

Calathea allouia

Traditionally used in Shipibo & Upper Amazonian Shamanism for digestive issues, nutritive, fever.

Preparation:

  • Infusion or powder: Steep as a tea, or grind and fill into size-00 capsules.
  • Can also be added to smoothies or warm water.

Dosage:

  • 1–3 cups daily, or 500 mg–1 g as powder/capsule

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Shipibo & Upper Amazonian Shamanism

Full profile

Macambo (Theobroma)

Theobroma bicolor

Traditionally used in Shipibo & Upper Amazonian Shamanism for energy, heart health, mood.

Preparation:

  • Infusion or powder: Steep as a tea, or grind and fill into size-00 capsules.
  • Can also be added to smoothies or warm water.

Dosage:

  • 1–3 cups daily, or 500 mg–1 g as powder/capsule

⚠️ Heart & Blood Pressure Medications: May interact with antihypertensive drugs, blood thinners, or cardiac medications. Do not combine without medical guidance.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established
  • Pre-surgery — discontinue at least 2 weeks prior (potential antiplatelet effect)

Shipibo & Upper Amazonian Shamanism

Full profile

Bledo Blanco (Amaranth)

Amaranthus hybridus

Traditionally used in Santería & Afro-Cuban Medicine for nutritive, digestive issues, wound healing.

Preparation:

  • Infusion or powder: Steep as a tea, or grind and fill into size-00 capsules.
  • Can also be added to smoothies or warm water.

Dosage:

  • 1–3 cups daily, or 500 mg–1 g as powder/capsule

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Santería & Afro-Cuban Medicine

Full profile

Mazorquilla (Inga)

Inga vera

Traditionally used in Santería & Afro-Cuban Medicine for wound healing, fever, digestive issues.

Preparation:

  • Infusion or powder: Steep as a tea, or grind and fill into size-00 capsules.
  • Can also be added to smoothies or warm water.

Dosage:

  • 1–3 cups daily, or 500 mg–1 g as powder/capsule

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Santería & Afro-Cuban Medicine

Full profile

Palo Ramón (Trophis)

Trophis racemosa

Traditionally used in Santería & Afro-Cuban Medicine for ceremonial use, fever, wound healing.

Preparation:

  • Infusion or powder: Steep as a tea, or grind and fill into size-00 capsules.
  • Can also be added to smoothies or warm water.

Dosage:

  • 1–3 cups daily, or 500 mg–1 g as powder/capsule

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Santería & Afro-Cuban Medicine

Full profile

Solomon's Leaf (Abika)

Abelmoschus manihot

Traditionally used in Micronesian & Melanesian Medicine for wound healing, skin health, nutritive.

Preparation:

  • Infusion or powder: Steep as a tea, or grind and fill into size-00 capsules.
  • Can also be added to smoothies or warm water.

Dosage:

  • 1–3 cups daily, or 500 mg–1 g as powder/capsule

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Micronesian & Melanesian Medicine

Full profile

Polynesian Arrowroot (Pia)

Tacca leontopetaloides

Traditionally used in Micronesian & Melanesian Medicine for digestive issues, wound healing, skin health.

Preparation:

  • Decoction: Simmer 1–2 tsp in 2 cups of water for 15–20 minutes.
  • Can also be ground into powder and taken in capsules (500 mg–1 g).

Dosage:

  • 1–3 cups daily, or 500 mg–1 g as powder/capsule

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Micronesian & Melanesian Medicine

Full profile

Fijian Arrowroot (Yabia)

Maranta arundinacea

Traditionally used in Micronesian & Melanesian Medicine for digestive issues, wound healing, nutritive.

Preparation:

  • Decoction: Simmer 1–2 tsp in 2 cups of water for 15–20 minutes.
  • Can also be ground into powder and taken in capsules (500 mg–1 g).

Dosage:

  • 1–3 cups daily, or 500 mg–1 g as powder/capsule

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Micronesian & Melanesian Medicine

Full profile

Masoala Palm

Dypsis leptocheilos

Traditionally used in Malagasy Traditional Medicine for nutritive, wound healing, fever.

Preparation:

  • Infusion or powder: Steep as a tea, or grind and fill into size-00 capsules.
  • Can also be added to smoothies or warm water.

Dosage:

  • 1–3 cups daily, or 500 mg–1 g as powder/capsule

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Malagasy Traditional Medicine

Full profile

Rofia (Raffia Palm)

Raphia farinifera

Traditionally used in Malagasy Traditional Medicine for nutritive, wound healing, energy.

Preparation:

  • Infusion or powder: Steep as a tea, or grind and fill into size-00 capsules.
  • Can also be added to smoothies or warm water.

Dosage:

  • 1–3 cups daily, or 500 mg–1 g as powder/capsule

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Malagasy Traditional Medicine

Full profile

Satrana (Fan Palm)

Bismarckia nobilis

Traditionally used in Malagasy Traditional Medicine for nutritive, ceremonial use, wound healing.

Preparation:

  • Infusion or powder: Steep as a tea, or grind and fill into size-00 capsules.
  • Can also be added to smoothies or warm water.

Dosage:

  • 1–3 cups daily, or 500 mg–1 g as powder/capsule

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Malagasy Traditional Medicine

Full profile

Tsivaky (Grewia)

Grewia picta

Traditionally used in Malagasy Traditional Medicine for digestive issues, wound healing, fever.

Preparation:

  • Infusion or powder: Steep as a tea, or grind and fill into size-00 capsules.
  • Can also be added to smoothies or warm water.

Dosage:

  • 1–3 cups daily, or 500 mg–1 g as powder/capsule

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Malagasy Traditional Medicine

Full profile

Chiuri Butter Tree

Diploknema butyracea

Traditionally used in Himalayan & Nepali Folk Medicine for nutritive, skin health, wound healing.

Preparation:

  • Infusion or powder: Steep as a tea, or grind and fill into size-00 capsules.
  • Can also be added to smoothies or warm water.

Dosage:

  • 1–3 cups daily, or 500 mg–1 g as powder/capsule

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Himalayan & Nepali Folk Medicine

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Chiuri (Butter Tree)

Bassia butyracea

Traditionally used in Himalayan & Nepali Folk Medicine for skin health, nutritive, wound healing.

Preparation:

  • Infusion or powder: Steep as a tea, or grind and fill into size-00 capsules.
  • Can also be added to smoothies or warm water.

Dosage:

  • 1–3 cups daily, or 500 mg–1 g as powder/capsule

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Himalayan & Nepali Folk Medicine

Full profile

Buke (Fern)

Diplazium esculentum

Traditionally used in Himalayan & Nepali Folk Medicine for nutritive, digestive issues, wound healing.

Preparation:

  • Infusion or powder: Steep as a tea, or grind and fill into size-00 capsules.
  • Can also be added to smoothies or warm water.

Dosage:

  • 1–3 cups daily, or 500 mg–1 g as powder/capsule

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Himalayan & Nepali Folk Medicine

Full profile

Tama (Fiddlehead)

Pteridium aquilinum

Traditionally used in Himalayan & Nepali Folk Medicine for digestive issues, worms, wound healing.

Preparation:

  • Infusion or powder: Steep as a tea, or grind and fill into size-00 capsules.
  • Can also be added to smoothies or warm water.

Dosage:

  • 1–3 cups daily, or 500 mg–1 g as powder/capsule

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Himalayan & Nepali Folk Medicine

Full profile

Amaranth (Huauhtli)

Amaranthus hypochondriacus

Traditionally used in Aztec & Mesoamerican Medicine for anemia, nutritive, heart health.

Preparation:

  • Infusion or powder: Steep as a tea, or grind and fill into size-00 capsules.
  • Can also be added to smoothies or warm water.

Dosage:

  • 1–3 cups daily, or 500 mg–1 g as powder/capsule

⚠️ Heart & Blood Pressure Medications: May interact with antihypertensive drugs, blood thinners, or cardiac medications. Do not combine without medical guidance.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established
  • Pre-surgery — discontinue at least 2 weeks prior (potential antiplatelet effect)

Aztec & Mesoamerican Medicine

Full profile

Garlic

Broad-spectrum antimicrobial and immune-supporting food used worldwide.

Preparation:

  • Add 2–3 cloves to daily cooking.
  • Crush and let sit 10 min before heating to preserve allicin.

Dosage:

  • 2–3 cloves daily

Mediterranean

Full profile

Ginger

Universal digestive and anti-inflammatory food used across all healing traditions.

Preparation:

  • Add fresh grated ginger to teas, cooking, and smoothies.

Dosage:

  • 1–2 tsp fresh daily

Ayurveda

Full profile

Turmeric

The world's most researched anti-inflammatory spice.

Preparation:

  • Add to golden milk, soups, and rice dishes with black pepper.

Dosage:

  • 1 tsp daily with meals

Ayurveda

Full profile

Leafy Greens

Nutrient-dense greens that support every system in the body.

Preparation:

  • Eat 2+ cups daily, raw or lightly cooked.

Dosage:

  • 2+ cups daily

Mediterranean

Berries

High-antioxidant fruits that combat cellular damage across conditions.

Preparation:

  • Eat ½–1 cup fresh or frozen daily.

Dosage:

  • ½–1 cup daily

Western Herbalism

Bone Broth

Nutrient-dense traditional food that supports gut, joint, and immune health.

Preparation:

  • Sip 1–2 cups of homemade or quality store-bought broth daily.

Dosage:

  • 1–2 cups daily

Appalachian Folk Medicine

Full profile

Ayurvedic Seasonal Diet

Ayurveda

  • Ayurveda teaches that aligning your diet with the seasons and your individual constitution (dosha) is the foundation of vibrant health and disease prevention.

Foods:

  • Seasonal vegetables
  • Ghee
  • Mung beans
  • Basmati rice
  • Ginger
  • Fresh herbs
  • Amla
  • Turmeric
  • Triphala
  • Warm water
  • Amla (Indian Gooseberry)
  • Licorice Root (Yashtimadhu)
  • Pippali (Long Pepper)
  • Cardamom
  • Bitter Melon

Timing:

  • Breakfast: Warm spiced porridge with ghee, seasonal fruit, and a cup of spiced herbal tea
  • Lunch: The largest meal of the day — dal with rice, ghee, cooked seasonal vegetables, and fresh herbs
  • Dinner: Light soup or kitchari — easy to digest as metabolic fire is lower in the evening

Mediterranean Whole Foods Diet

Mediterranean

  • The most researched dietary pattern for longevity, disease prevention, and overall wellbeing, centred on minimally processed whole foods, olive oil, and plant diversity.

Foods:

  • Olive oil
  • Vegetables
  • Legumes
  • Whole grains
  • Fish
  • Nuts and seeds
  • Fresh herbs
  • Garlic
  • Tomatoes
  • Pomegranate
  • Olive Leaf
  • Fennel
  • Lemon Balm
  • Saffron

Timing:

  • Breakfast: Greek yogurt with honey, walnuts, and seasonal fruit
  • Lunch: A Mediterranean mezze plate with hummus, tabbouleh, olives, feta, and whole grain pita
  • Dinner: Baked fish with roasted seasonal vegetables, olive oil, garlic, lemon, and a small glass of wine

Traditional Chinese Medicine Balanced Diet

Traditional Chinese Medicine

  • TCM dietary therapy balances the five flavours, thermal natures of foods, and the five organ systems to create lasting harmony in the body.

Foods:

  • Congee
  • Fermented foods
  • Seasonal vegetables
  • Lean meats
  • Ginger
  • Goji berries
  • Green tea
  • Black sesame
  • Jujube dates
  • Shiitake mushroom
  • Goji Berry (Gou Qi Zi)
  • Schisandra (Wu Wei Zi)
  • Licorice (Gan Cao)
  • Cinnamon Bark (Rou Gui)
  • Lotus Seed (Lian Zi)
  • Mulberry Leaf (Sang Ye)

Timing:

  • Breakfast: Warm congee with goji berries, sesame seeds, and a small amount of pickled vegetables
  • Lunch: Stir-fry of seasonal vegetables with lean meat or tofu, ginger, garlic, and light soy sauce on rice
  • Dinner: Clear soup with vegetables, tofu, mushrooms, and warming herbs — served with steamed rice

Jamu Daily Wellness Diet

Jamu

  • Indonesian Jamu tradition integrates healing spices, fermented foods, tropical fruits, and fresh herbs into every meal as a way of life, not just medicine.

Foods:

  • Turmeric
  • Galangal
  • Tempeh
  • Papaya
  • Coconut
  • Lemongrass
  • Pandan leaf
  • Moringa
  • Dragon fruit
  • Mangosteen
  • Turmeric (Kunyit)
  • Ginger (Jahe)
  • Lemongrass (Sereh)
  • Nutmeg (Pala)
  • Cinnamon (Kayu Manis)
  • Javanese Turmeric (Temulawak)

Timing:

  • Breakfast: Jamu tonic (turmeric, ginger, honey, tamarind) with rice porridge and tempeh
  • Lunch: Nasi campur (mixed rice) with tempeh, tofu, vegetables, and a variety of sambals
  • Dinner: Soto ayam (turmeric chicken soup) with lemongrass, galangal, bean sprouts, and rice noodles

Andean Ancestral Whole-Foods Diet

Andean & Incan Medicine

  • The ancestral Andean diet is one of the most nutritionally complete in the world, built on ancient superfoods that have nourished high-altitude civilisations for thousands of years.

Foods:

  • Quinoa
  • Kiwicha
  • Cañihua
  • Maca
  • Purple corn
  • Potato varieties
  • Olluco
  • Oca
  • Cacao
  • Camu camu
  • Corn Silk (Cabello de Maíz)
  • Mortiño (Andean Blueberry)
  • Quinoa Leaf
  • Kiwicha (Amaranth)
  • Aguaymanto (Cape Gooseberry)
  • Granadilla (Passion Fruit)

Timing:

  • Breakfast: Quinoa porridge with cacao, maca, and camu camu berry — complete protein breakfast
  • Lunch: Quinoa and potato soup with Andean herbs, olluco, and fresh vegetables
  • Dinner: Cañihua grain bowl with roasted Andean root vegetables, avocado, and aji amarillo sauce

16:8 Intermittent Fasting Protocol

Western Integrative Medicine

  • The most researched fasting protocol — eating within an 8-hour window and fasting for 16 hours daily.
  • During the fasting window, the body depletes glycogen and switches to fat oxidation, increasing AMPK activity, insulin sensitivity, and autophagy.
  • Benefits include reduced fasting insulin, improved metabolic flexibility, reduced inflammation markers (CRP, IL-6), and weight management.
  • The eating window is typically 10 am–6 pm or 12 pm–8 pm depending on lifestyle.

Foods:

  • Fasting window (16 hours): water only, black coffee, plain herbal tea, sparkling water
  • Breaking the fast: start with protein and fat — not carbohydrates (blunts the insulin spike after fasting)
  • Eating window (8 hours): normal anti-inflammatory whole foods
  • Avoid: fruit juice, BCAA supplements, bone broth with calories during fasting window — these partially break the fast
  • Electrolytes during fasting window: pinch of sea salt + a few drops of lemon juice if hunger is severe

Timing:

  • 12 pm (break fast): Wild salmon + 2 eggs + spinach + avocado — protein-fat first meal
  • 3 pm: Main nourishing meal — baked chicken + sweet potato + roasted vegetables
  • 6 pm (final meal): Light protein dinner — fish or chicken + non-starchy vegetables only

12 pm — Breaking the Fast

Salmon & Egg Break-Fast Plate

  1. Break your fast with protein and fat — not carbohydrates. This prevents the sharp insulin spike from carbohydrates after a 16-hour fast, maintaining the metabolic benefits.
  2. Scramble eggs slowly in butter on low heat until creamy.
  3. Sauté spinach in olive oil 1–2 minutes. Plate everything with sliced avocado.
  4. Eat slowly. After 16 hours of fasting, the digestive system needs gentle reintroduction — avoid large portions immediately.

3 pm — Main Meal

Herb-Roasted Chicken with Sweet Potato & Vegetables

  1. Preheat oven to 200°C. Toss sweet potato and vegetables with 2 tbsp olive oil, garlic, and herbs.
  2. Rub chicken with remaining olive oil and herbs. Place on tray with vegetables.
  3. Roast 22–25 minutes until chicken is cooked and vegetables have caramelised edges.
  4. Squeeze lemon over everything before serving.

6 pm — Final Meal (fasting window begins after this)

Light Fish Dinner with Green Vegetables

  1. Pan-sear fish in olive oil 3–4 minutes per side over medium heat.
  2. Steam or roast asparagus and courgette alongside. Wilt spinach in the pan.
  3. Plate and squeeze lemon over everything. Keep the meal light — you want digestion complete before sleep for better overnight autophagy.
  4. Drink herbal tea 30 minutes after. After this, fasting window begins — water, black tea, and herbal tea only until 12 pm tomorrow.

5:2 Modified Fasting Protocol

Western Integrative Medicine

  • Five days of normal eating and two non-consecutive restricted days (500 kcal for women, 600 kcal for men) per week.
  • The calorie-restricted days trigger the same metabolic benefits as full fasting — AMPK activation, reduced IGF-1, increased autophagy — but are more sustainable for most people.
  • The two fasting days should not be consecutive (e.g.
  • Monday and Thursday).
  • On fasting days, the goal is maximum nutrient density within the calorie limit.

Foods:

  • Fasting days: 500–600 total calories divided between 2 small meals
  • Fasting day proteins: eggs (70 kcal each), white fish (120 kcal per 150g), tofu (80 kcal per 100g)
  • Fasting day vegetables: unlimited non-starchy — broccoli, spinach, courgette, cucumber, celery
  • Non-fasting days: normal anti-inflammatory Mediterranean eating — no restriction
  • All days: minimum 2L water, black coffee and herbal tea allowed without breaking fast
  • Avoid: fasting on consecutive days, exercising strenuously on fasting days

Timing:

  • Fasting day breakfast (~150 kcal): 2 eggs any style (140 kcal) + unlimited herbal tea
  • Fasting day dinner (~350–450 kcal): white fish + steamed broccoli + leafy salad with lemon dressing
  • Normal day template: full Mediterranean anti-inflammatory meals without calorie restriction

Fasting Day — Breakfast (~150 kcal)

Two-Egg Fasting Breakfast

  1. Boil, poach, or scramble eggs without added oil or butter on a fasting day.
  2. Season lightly with sea salt. Drink plenty of water.
  3. Black coffee can be taken before this meal — it extends the fasting window's metabolic benefit.
  4. Total: approximately 140–150 kcal. Remaining 350–450 kcal budget is for dinner.

Fasting Day — Dinner (~400 kcal)

Fasting Day White Fish Plate

  1. Steam or bake fish in foil with lemon, herbs, and a tiny amount of olive oil. 15 minutes at 180°C.
  2. Steam broccoli and courgette 5–7 minutes until tender but not mushy.
  3. Dress salad with lemon juice only (no oil) to keep calories low.
  4. Total plate: approximately 335–370 kcal. Well within the 500 kcal fasting day budget.

Non-Fasting Day — Dinner (unrestricted)

Mediterranean Salmon with Legumes

  1. Roast vegetables with 2 tbsp olive oil at 200°C for 20 minutes.
  2. Pan-sear salmon in remaining olive oil 3–4 minutes per side.
  3. Toss chickpeas or lentils through the roasted vegetables.
  4. Plate and squeeze lemon over. Normal day — eat to comfortable fullness.

Circadian Rhythm Eating (Solar Fasting Protocol)

Ayurveda

  • Aligned with Ayurvedic principles of Agni (digestive fire) and modern circadian biology — the digestive system is strongest between 10 am and 2 pm (peak sun, peak metabolic enzyme activity) and weakest after sunset.
  • Eating after dark suppresses melatonin, increases insulin resistance by 20–30%, and disrupts circadian-regulated metabolic processes.
  • This protocol concentrates the largest meal at midday, uses a light early breakfast (or skips it), and ends all eating by 6–7 pm for a 14–16 hour overnight fast.

Foods:

  • Morning (optional, light): small amount of soaked nuts or fruit — never a heavy meal before 9 am when Agni is still awakening
  • Midday (main meal, 11 am–2 pm): largest meal of the day — all food groups, full nutrition
  • Evening (before 6 pm, very light): easily digestible — soup, cooked vegetables, small amount of protein
  • After 6–7 pm: only herbal tea, water — fasting window begins with sunset
  • Avoid: eating after 7 pm (reverses circadian metabolic benefits), heavy breakfast
  • Turmeric
  • Amla (Indian Gooseberry)
  • Licorice Root (Yashtimadhu)
  • Pippali (Long Pepper)
  • Cardamom
  • Bitter Melon

Timing:

  • Morning 8 am (optional, very light): 30g soaked almonds + 1 small banana + ginger herbal tea
  • Midday 12–1 pm (main meal): Substantial kitchari or grilled fish + rice + roasted vegetables + ghee
  • Evening before 6 pm (light): Clear vegetable soup or congee — never a heavy meal

Morning (8 am) — Optional Light Breakfast

Soaked Almond & Ginger Awakening

  1. The night before: place almonds in a bowl, cover with water, soak overnight at room temperature.
  2. In the morning: drain almonds and peel the skins off (they slide off easily after soaking — peel is astringent).
  3. Eat almonds slowly and chew thoroughly. Digestive enzyme activity is still low at 8 am.
  4. Drink ginger tea alongside — ginger gently awakens Agni without overstimulating digestion.
  5. Keep this meal very small — the purpose is to gently start digestion, not to fully feed.

Midday (12–1 pm) — Main Meal at Peak Agni

Golden Kitchari — Ayurvedic Complete Meal

  1. Rinse mung dal and rice until water runs clear.
  2. Heat ghee in a pot over medium heat. Add cumin seeds and cook 30 seconds until fragrant.
  3. Add ginger, turmeric, and coriander. Stir 30 seconds.
  4. Add dal and rice, stir to coat in ghee and spices. Pour in water or broth.
  5. Bring to a boil, reduce heat, cover and cook 25–30 minutes until dal breaks down into a thick, porridge-like consistency.
  6. Stir in cooked vegetables 5 minutes before end. Season with sea salt.
  7. Eat this as the main meal of the day, mindfully, sitting down, without screens. Agni is strongest now.

Evening (before 6 pm) — Light Closing Meal

Light Vegetable Broth Soup

  1. Simmer vegetables in broth with spices 15–20 minutes until very soft.
  2. Blend half or all for a smooth soup if desired. Stir in ghee at the end.
  3. Eat before 6 pm. This should be light and easy to digest — the digestive system is slowing down.
  4. After this meal: only herbal tea and water. The 14–16 hour overnight fast begins here.

72-Hour Autophagy Reset Fast

Western Integrative Medicine

  • An extended 72-hour fast activates deep cellular autophagy (cellular self-cleaning) — the process in which cells break down and recycle damaged organelles, misfolded proteins, and dysfunctional mitochondria.
  • The first 16–24 hours triggers glycogen depletion and ketogenesis; hours 24–72 see peak autophagy and a significant reduction in circulating IGF-1 and inflammatory cytokines.
  • After 72 hours, the immune system undergoes partial renewal (Valter Longo stem cell research).
  • This is an intensive protocol — not for weekly use.
  • Once per month or per quarter for immune reset is appropriate.

Foods:

  • During fast (72 hours): water only, electrolytes (sea salt + potassium from lemon), plain black coffee, plain herbal tea
  • No calories during the fast — bone broth, BCAA supplements, and sweetened teas partially break autophagy
  • Electrolyte maintenance: ½ tsp sea salt + squeeze of lemon in 1L water each day prevents low sodium, headache, and heart palpitation
  • Breaking the fast correctly is critical — refeeding syndrome is a risk after extended fasting. Start with bone broth, not a large meal
  • Not appropriate for: pregnant women, diabetics on insulin, anyone underweight, or anyone with a history of eating disorders

Timing:

  • Evening before Day 1 (pre-fast final meal): high-fat, high-protein — sustains energy into the fast
  • During fast (Days 1–3): water + herbal teas + black coffee + sea salt electrolyte water
  • Breaking the fast (end of Day 3): bone broth first, then 2 hours later soft scrambled eggs and avocado

Evening Before the Fast — Final Pre-Fast Meal

High-Fat, High-Protein Pre-Fast Plate

  1. This meal should be substantial but not overly large. Eat until satisfied, not stuffed.
  2. Roast salmon and vegetables at 200°C for 20 minutes with olive oil.
  3. Scramble eggs in remaining olive oil. Serve everything together.
  4. After this meal: stop eating. The fast begins now. Last coffee or herbal tea allowed until bedtime.

During the Fast (Days 1–3) — Fasting Drink Protocol

Electrolyte Fasting Water

  1. Mix electrolyte water each morning. Drink at least 2.5–3L of fluid daily during the fast.
  2. Sip throughout the day rather than drinking large volumes at once.
  3. Hunger peaks at hours 16–20 and again at hour 36 — these are temporary. After hour 48, many people experience a significant reduction in hunger.
  4. If feeling weak, dizzy, or experiencing heart palpitations: increase sea salt immediately — this is low sodium, not low blood sugar.
  5. Do not exercise intensely during hours 24–48 — light walking only. Light exercise is fine after hour 48.

Breaking the Fast (End of Hour 72) — Refeeding Protocol

Bone Broth Refeeding Sequence

  1. CRITICAL: Do not break an extended fast with a large meal. Refeeding syndrome is a medical risk with electrolyte imbalance.
  2. Start with 200ml warm bone broth. Sip slowly over 20 minutes.
  3. Wait at least 2 hours before eating anything else. Let the digestive system re-activate gently.
  4. First solid meal: 2 scrambled eggs + ¼ avocado + a little cooked spinach. Small portion.
  5. Wait 4 hours before eating a fuller meal. Eat only until moderately satisfied — do not eat a large meal to 'make up' for the fast.
  6. Day after the fast: normal eating resumes. The cells have completed their autophagy cycle.

OMAD — One Meal A Day Protocol

Western Integrative Medicine

  • The most condensed fasting protocol — all daily nutrition consumed within a single 1–2 hour eating window.
  • The 22–23 hour fasting window maximises autophagy, ketogenesis, and AMPK activation.
  • Requires careful nutritional planning to deliver complete macro and micronutrients in a single meal.
  • Best suited to people who have already adapted to 16:8 or 5:2 fasting.
  • Not recommended as a starting point — build up to it over several weeks.
  • Ideal eating window: 5–7 pm (dinner) to preserve social eating and performance throughout the day.

Foods:

  • The single meal must contain: 1.6–2g protein per kg bodyweight, 50–80g healthy fat, adequate fibre (25g minimum), all major micronutrients
  • Start with bone broth (10–15 minutes before the main meal) — re-engages digestive enzymes, provides collagen and electrolytes
  • Main protein: 250–350g salmon, chicken thighs, beef, or eggs
  • Healthy fat: 2–3 tbsp olive oil, ½ avocado, nuts/seeds
  • Complex carbohydrates (optional, especially for active people): 150–200g sweet potato, 1 cup legumes
  • Vegetables: minimum 400g — 4+ different colours
  • Finish: 20–30g dark chocolate + herbal tea

Timing:

  • Pre-meal (10–15 min before): 200ml bone broth — re-activates digestive enzymes, begins appetite signal
  • Main OMAD meal (5–7 pm): complete nutrient-dense plate — protein + fat + vegetables + optional complex carb
  • Post-meal: 20g dark chocolate + herbal tea — antioxidants + gentle digestive support

Pre-Meal (10 minutes before eating)

Digestive Activation Bone Broth

  1. Warm broth gently. Do not boil.
  2. Drink 10–15 minutes before the main OMAD meal.
  3. This re-activates the digestive enzyme cascade that has been dormant for 22+ hours, preventing the digestive distress that can come from eating a large meal after a long fast.

Main OMAD Meal (5–7 pm) — Complete Nutrition in One Plate

Complete OMAD Nourishment Plate

  1. Preheat oven to 200°C. Bake sweet potato whole 40 minutes (or use pre-cooked from the day before).
  2. Toss broccoli and capsicum with 2 tbsp olive oil, garlic, herbs. Roast 20 minutes alongside the potato.
  3. Pan-sear salmon or chicken in remaining oil, 4 minutes per side for salmon, 6 minutes for chicken. Finish chicken in oven if needed.
  4. Wilt spinach/kale in the hot pan 1 minute.
  5. Assemble the full plate: protein, roasted vegetables, leafy greens, avocado, pumpkin seeds. Squeeze lemon over everything.
  6. Eat slowly over 45–60 minutes. Chew thoroughly — digestive enzyme activity needs this time after a 22-hour fast.
  7. Serve yoghurt or kefir alongside for probiotics.

Post-Meal (30 minutes after eating)

Dark Chocolate & Chamomile Digestive Close

  1. Wait 20–30 minutes after the main meal before eating chocolate — this is a digestive rest period, not an extended eating window.
  2. Eat chocolate slowly, letting it melt.
  3. Sip chamomile tea. The eating window closes after this.
  4. The 22–23 hour fasting window now begins again.
How to Make This

Chamomile & Peppermint General Wellness Tea

Gentle, versatile blend suitable for most conditions.

Preparation:

  • Steep 1 tsp chamomile + 1 tsp peppermint in just-boiled water for 5–7 min.
  • Strain.

Dosage:

  • 2–3 cups daily

Western Herbalism

Ginger, Lemon & Honey Daily Tonic

Universal daily health tonic used across cultures for prevention and wellness.

Preparation:

  • Steep 1 tsp grated fresh ginger in hot water for 5 min.
  • Add fresh lemon juice and raw honey.

Dosage:

  • 1–2 cups daily

Ayurveda

Green Tea with Jasmine & Mint

Antioxidant-rich daily beverage with calming aromatic compounds.

Preparation:

  • Brew 1 tsp green tea with jasmine at 80°C for 3 min.
  • Add a sprig of fresh mint.

Dosage:

  • 2–3 cups daily

Traditional Chinese Medicine

Waterblommetjie

Aponogeton distachyos

Traditionally used in Cape & Southern African Herbalism for digestive issues, anemia, inflammation.

Preparation:

  • Infusion: Steep 1–2 tsp of dried Waterblommetjie in freshly boiled water for 5–10 minutes, covered.
  • Strain and drink.

Dosage:

  • 1–3 cups daily

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established
  • Significant kidney impairment — diuretic herbs may worsen renal function

Cape & Southern African Herbalism

Full profile

Morethwa (Grewia)

Grewia flava

Traditionally used in Cape & Southern African Herbalism for energy, digestive issues, wound healing.

Preparation:

  • Infusion: Steep 1–2 tsp of dried Morethwa (Grewia) in freshly boiled water for 5–10 minutes, covered.
  • Strain and drink.

Dosage:

  • 1–3 cups daily

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Cape & Southern African Herbalism

Full profile

Chupón (Greigia)

Greigia sphacelata

Traditionally used in Mapuche Medicine for wound healing, digestive issues, fever.

Preparation:

  • Infusion: Steep 1–2 tsp of dried Chupón (Greigia) in freshly boiled water for 5–10 minutes, covered.
  • Strain and drink.

Dosage:

  • 1–3 cups daily

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Mapuche Medicine

Full profile

Cula (Araucaria)

Araucaria araucana

Traditionally used in Mapuche Medicine for nutritive, energy, wound healing.

Preparation:

  • Infusion: Steep 1–2 tsp of dried Cula (Araucaria) in freshly boiled water for 5–10 minutes, covered.
  • Strain and drink.

Dosage:

  • 1–3 cups daily

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established
  • Significant kidney impairment — diuretic herbs may worsen renal function

Mapuche Medicine

Full profile

Molgue (Bromus)

Bromus mango

Traditionally used in Mapuche Medicine for digestive issues, wound healing, nutritive.

Preparation:

  • Infusion: Steep 1–2 tsp of dried Molgue (Bromus) in freshly boiled water for 5–10 minutes, covered.
  • Strain and drink.

Dosage:

  • 1–3 cups daily

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Mapuche Medicine

Full profile

Kopiwe (Lapageria)

Lapageria rosea

Traditionally used in Mapuche Medicine for nutritive, wound healing, fever.

Preparation:

  • Infusion: Steep 1–2 tsp of dried Kopiwe (Lapageria) in freshly boiled water for 5–10 minutes, covered.
  • Strain and drink.

Dosage:

  • 1–3 cups daily

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Mapuche Medicine

Full profile

Grewia (Marke)

Grewia bicolor

Traditionally used in Hausa Traditional Medicine for energy, digestive issues, fever.

Preparation:

  • Infusion: Steep 1–2 tsp of dried Grewia (Marke) in freshly boiled water for 5–10 minutes, covered.
  • Strain and drink.

Dosage:

  • 1–3 cups daily

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Hausa Traditional Medicine

Full profile

Detarium (Taura)

Detarium microcarpum

Traditionally used in Hausa Traditional Medicine for fever, digestive issues, energy.

Preparation:

  • Infusion: Steep 1–2 tsp of dried Detarium (Taura) in freshly boiled water for 5–10 minutes, covered.
  • Strain and drink.

Dosage:

  • 1–3 cups daily

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Hausa Traditional Medicine

Full profile
How to Make This

Waterblommetjie

Aponogeton distachyos

Traditionally used in Cape & Southern African Herbalism for digestive issues, anemia, inflammation.

Preparation:

  • Fill a jar with dried Waterblommetjie and cover with 40–60% alcohol.
  • Seal and steep for 4–6 weeks, shaking daily.
  • Strain and store in a dark dropper bottle.

Dosage:

  • 20–40 drops in water, 2–3× daily

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established
  • Significant kidney impairment — diuretic herbs may worsen renal function

Cape & Southern African Herbalism

Morethwa (Grewia)

Grewia flava

Traditionally used in Cape & Southern African Herbalism for energy, digestive issues, wound healing.

Preparation:

  • Fill a jar with dried Morethwa (Grewia) and cover with 40–60% alcohol.
  • Seal and steep for 4–6 weeks, shaking daily.
  • Strain and store in a dark dropper bottle.

Dosage:

  • 20–40 drops in water, 2–3× daily

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Cape & Southern African Herbalism

Chupón (Greigia)

Greigia sphacelata

Traditionally used in Mapuche Medicine for wound healing, digestive issues, fever.

Preparation:

  • Fill a jar with dried Chupón (Greigia) and cover with 40–60% alcohol.
  • Seal and steep for 4–6 weeks, shaking daily.
  • Strain and store in a dark dropper bottle.

Dosage:

  • 20–40 drops in water, 2–3× daily

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Mapuche Medicine

Cula (Araucaria)

Araucaria araucana

Traditionally used in Mapuche Medicine for nutritive, energy, wound healing.

Preparation:

  • Fill a jar with dried Cula (Araucaria) and cover with 40–60% alcohol.
  • Seal and steep for 4–6 weeks, shaking daily.
  • Strain and store in a dark dropper bottle.

Dosage:

  • 20–40 drops in water, 2–3× daily

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established
  • Significant kidney impairment — diuretic herbs may worsen renal function

Mapuche Medicine

Molgue (Bromus)

Bromus mango

Traditionally used in Mapuche Medicine for digestive issues, wound healing, nutritive.

Preparation:

  • Fill a jar with dried Molgue (Bromus) and cover with 40–60% alcohol.
  • Seal and steep for 4–6 weeks, shaking daily.
  • Strain and store in a dark dropper bottle.

Dosage:

  • 20–40 drops in water, 2–3× daily

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Mapuche Medicine

Kopiwe (Lapageria)

Lapageria rosea

Traditionally used in Mapuche Medicine for nutritive, wound healing, fever.

Preparation:

  • Fill a jar with dried Kopiwe (Lapageria) and cover with 40–60% alcohol.
  • Seal and steep for 4–6 weeks, shaking daily.
  • Strain and store in a dark dropper bottle.

Dosage:

  • 20–40 drops in water, 2–3× daily

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Mapuche Medicine

Grewia (Marke)

Grewia bicolor

Traditionally used in Hausa Traditional Medicine for energy, digestive issues, fever.

Preparation:

  • Fill a jar with dried Grewia (Marke) and cover with 40–60% alcohol.
  • Seal and steep for 4–6 weeks, shaking daily.
  • Strain and store in a dark dropper bottle.

Dosage:

  • 20–40 drops in water, 2–3× daily

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Hausa Traditional Medicine

Detarium (Taura)

Detarium microcarpum

Traditionally used in Hausa Traditional Medicine for fever, digestive issues, energy.

Preparation:

  • Fill a jar with dried Detarium (Taura) and cover with 40–60% alcohol.
  • Seal and steep for 4–6 weeks, shaking daily.
  • Strain and store in a dark dropper bottle.

Dosage:

  • 20–40 drops in water, 2–3× daily

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Hausa Traditional Medicine

Boscia (Boji)

Boscia senegalensis

Traditionally used in Hausa Traditional Medicine for wound healing, digestive issues, fever.

Preparation:

  • Fill a jar with dried Boscia (Boji) and cover with 40–60% alcohol.
  • Seal and steep for 4–6 weeks, shaking daily.
  • Strain and store in a dark dropper bottle.

Dosage:

  • 20–40 drops in water, 2–3× daily

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Hausa Traditional Medicine

Lactuca (Karago Daji)

Lactuca taraxacifolia

Traditionally used in Hausa Traditional Medicine for digestive issues, liver support, fever.

Preparation:

  • Fill a jar with dried Lactuca (Karago Daji) and cover with 40–60% alcohol.
  • Seal and steep for 4–6 weeks, shaking daily.
  • Strain and store in a dark dropper bottle.

Dosage:

  • 20–40 drops in water, 2–3× daily

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established
  • Active liver disease — monitor liver enzymes with long-term use

Hausa Traditional Medicine

Tumpukree (Melientha)

Melientha suavis

Traditionally used in Khmer Traditional Medicine for eye health, digestive issues, nutritive.

Preparation:

  • Fill a jar with dried Tumpukree (Melientha) and cover with 40–60% alcohol.
  • Seal and steep for 4–6 weeks, shaking daily.
  • Strain and store in a dark dropper bottle.

Dosage:

  • 20–40 drops in water, 2–3× daily

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Khmer Traditional Medicine

Palma Real (Attalea)

Attalea butyracea

Traditionally used in Shipibo & Upper Amazonian Shamanism for nutritive, wound healing, fever.

Preparation:

  • Fill a jar with dried Palma Real (Attalea) and cover with 40–60% alcohol.
  • Seal and steep for 4–6 weeks, shaking daily.
  • Strain and store in a dark dropper bottle.

Dosage:

  • 20–40 drops in water, 2–3× daily

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Shipibo & Upper Amazonian Shamanism

Yarina (Phytelephas)

Phytelephas macrocarpa

Traditionally used in Shipibo & Upper Amazonian Shamanism for nutritive, digestive issues, ceremonial use.

Preparation:

  • Fill a jar with dried Yarina (Phytelephas) and cover with 40–60% alcohol.
  • Seal and steep for 4–6 weeks, shaking daily.
  • Strain and store in a dark dropper bottle.

Dosage:

  • 20–40 drops in water, 2–3× daily

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Shipibo & Upper Amazonian Shamanism

Kammu (Calathea)

Calathea allouia

Traditionally used in Shipibo & Upper Amazonian Shamanism for digestive issues, nutritive, fever.

Preparation:

  • Fill a jar with dried Kammu (Calathea) and cover with 40–60% alcohol.
  • Seal and steep for 4–6 weeks, shaking daily.
  • Strain and store in a dark dropper bottle.

Dosage:

  • 20–40 drops in water, 2–3× daily

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Shipibo & Upper Amazonian Shamanism

Macambo (Theobroma)

Theobroma bicolor

Traditionally used in Shipibo & Upper Amazonian Shamanism for energy, heart health, mood.

Preparation:

  • Fill a jar with dried Macambo (Theobroma) and cover with 40–60% alcohol.
  • Seal and steep for 4–6 weeks, shaking daily.
  • Strain and store in a dark dropper bottle.

Dosage:

  • 20–40 drops in water, 2–3× daily

⚠️ Heart & Blood Pressure Medications: May interact with antihypertensive drugs, blood thinners, or cardiac medications. Do not combine without medical guidance.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established
  • Pre-surgery — discontinue at least 2 weeks prior (potential antiplatelet effect)

Shipibo & Upper Amazonian Shamanism

Bledo Blanco (Amaranth)

Amaranthus hybridus

Traditionally used in Santería & Afro-Cuban Medicine for nutritive, digestive issues, wound healing.

Preparation:

  • Fill a jar with dried Bledo Blanco (Amaranth) and cover with 40–60% alcohol.
  • Seal and steep for 4–6 weeks, shaking daily.
  • Strain and store in a dark dropper bottle.

Dosage:

  • 20–40 drops in water, 2–3× daily

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Santería & Afro-Cuban Medicine

Mazorquilla (Inga)

Inga vera

Traditionally used in Santería & Afro-Cuban Medicine for wound healing, fever, digestive issues.

Preparation:

  • Fill a jar with dried Mazorquilla (Inga) and cover with 40–60% alcohol.
  • Seal and steep for 4–6 weeks, shaking daily.
  • Strain and store in a dark dropper bottle.

Dosage:

  • 20–40 drops in water, 2–3× daily

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Santería & Afro-Cuban Medicine

Palo Ramón (Trophis)

Trophis racemosa

Traditionally used in Santería & Afro-Cuban Medicine for ceremonial use, fever, wound healing.

Preparation:

  • Fill a jar with dried Palo Ramón (Trophis) and cover with 40–60% alcohol.
  • Seal and steep for 4–6 weeks, shaking daily.
  • Strain and store in a dark dropper bottle.

Dosage:

  • 20–40 drops in water, 2–3× daily

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Santería & Afro-Cuban Medicine

Solomon's Leaf (Abika)

Abelmoschus manihot

Traditionally used in Micronesian & Melanesian Medicine for wound healing, skin health, nutritive.

Preparation:

  • Fill a jar with dried Solomon's Leaf (Abika) and cover with 40–60% alcohol.
  • Seal and steep for 4–6 weeks, shaking daily.
  • Strain and store in a dark dropper bottle.

Dosage:

  • 20–40 drops in water, 2–3× daily

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Micronesian & Melanesian Medicine

Polynesian Arrowroot (Pia)

Tacca leontopetaloides

Traditionally used in Micronesian & Melanesian Medicine for digestive issues, wound healing, skin health.

Preparation:

  • Fill a jar with dried Polynesian Arrowroot (Pia) and cover with 40–60% alcohol.
  • Seal and steep for 4–6 weeks, shaking daily.
  • Strain and store in a dark dropper bottle.

Dosage:

  • 20–40 drops in water, 2–3× daily

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established

Micronesian & Melanesian Medicine

How to Make This

Morning Green Juice

Nutrient-dense daily green juice for overall health and vitality.

Preparation:

  • Juice: 2 cups spinach, 1 cucumber, 3 stalks celery, 1 green apple, ½ lemon, 1 inch ginger.

Dosage:

  • 200–300 ml daily

Western Herbalism

Carrot, Apple & Ginger Daily Tonic

Warming, antioxidant-rich tonic suitable for general wellness.

Preparation:

  • Juice: 4 carrots + 2 apples + 1 inch ginger + ½ lemon.

Dosage:

  • 200 ml daily

Ayurveda

Beet, Berry & Lemon Vitality Juice

Vibrant, antioxidant-dense juice for daily energy and longevity.

Preparation:

  • Juice: 1 beet + 1 cup mixed berries + 1 orange + ½ lemon + 1 apple.

Dosage:

  • 200 ml daily

Mediterranean

How to Make This

Frankincense & Rose Hip Regenerating Serum

A luxurious regenerating serum drawing on ancient Persian healing wisdom, combining frankincense resin's boswellic acids with rose hip's trans-retinoic acid to reduce inflammation, promote cellular renewal, and improve skin tone.

How to make:

  1. Combine rose hip and jojoba oils in a small dark glass bottle.
  2. Add vitamin E oil and swirl to mix.
  3. Add all essential oils.
  4. Cap tightly and shake well.
  5. Allow to rest for 24 hours before first use.

Apply: Apply 3–4 drops to clean, slightly damp skin. Press gently into skin using fingertips — do not drag. Allow to absorb for 2 minutes before applying moisturiser. — Morning and/or evening

Persian Medicine

  • Lymphatic drainage massage: gentle manual technique targeting neck, armpit, and groin lymph nodes to support immune clearance and detoxification — 20–30 min session, 2–3x/week or monthly with a trained therapist
  • Acupuncture: TCM needle therapy at condition-specific meridian points to restore Qi flow and reduce systemic inflammation — 6–12 weekly sessions recommended initially
  • Sauna therapy: infrared sauna at 50–60°C for 20–30 min, 3–4x/week — promotes detoxification through sweat, reduces inflammatory markers, and supports immune function
  • Cold plunge / contrast hydrotherapy: 30–60 seconds cold shower or cold plunge after sauna — activates the vagus nerve, reduces inflammation, and boosts circulation
  • Yoga: 30–45 min daily practice of poses suited to your condition — combines breathwork, stretching, and mindfulness to regulate the nervous system and reduce stress hormones
  • Meditation: 20 min daily — body scan, breath awareness, or loving-kindness practice to lower cortisol and support the mind-body healing response
  • Breathwork: diaphragmatic breathing or pranayama (e.g. alternate nostril, 4-7-8) for 10–15 min daily — regulates the autonomic nervous system and reduces systemic inflammation
  • Grounding / earthing: 20–30 min of barefoot contact with grass, soil, or sand daily — shown to reduce cortisol, normalise circadian rhythm, and lower inflammatory markers
  • Forest bathing (Shinrin-yoku): 60–90 min slow, mindful walk in a forested or green environment weekly — clinically shown to reduce stress hormones and blood pressure
  • Sleep hygiene: maintain a consistent sleep/wake time, keep bedroom dark and cool (18–20°C), avoid screens 1 hour before bed — 7–9 hours of quality sleep is foundational to all healing
  • Morning sunlight: 10–20 min of direct sunlight exposure before 10am daily — anchors circadian rhythm, boosts vitamin D synthesis, and regulates serotonin
  • Journaling: 10–15 min daily reflective writing — symptom tracking, emotional processing, and gratitude practice to reduce psychological stress load

Aztec & Mesoamerican Medicine

The Aztec Badianus Manuscript (1552) documents over 184 medicinal plants — epazote, toloache, copal, and cacao — in sophisticated formulas whose legacy lives on in Mexican traditional medicine today.

Aztec & Mesoamerican Medicine addresses nutritive using traditional herbs, dietary adjustments, and lifestyle practices specific to its healing philosophy.

Malagasy Traditional Medicine

Madagascar's extraordinary endemic flora — over 80% found nowhere else on Earth — supports a distinct healing tradition using ravintsara, rotra, and kinkeliba with deep Southeast Asian and African roots.

Malagasy Traditional Medicine addresses nutritive using traditional herbs, dietary adjustments, and lifestyle practices specific to its healing philosophy.

Hausa Traditional Medicine

The Hausa people's Boka healers maintain one of West Africa's most systematised oral pharmacopoeias, using baobab, desert date, neem, and tamarind in precise formulas for body and spirit.

Hausa Traditional Medicine addresses nutritive using traditional herbs, dietary adjustments, and lifestyle practices specific to its healing philosophy.

Mapuche Medicine

Mapuche machi healers combine ritual, spiritual diagnosis, and the extraordinary plant diversity of Patagonia and the southern Andes — one of South America's most vibrantly alive healing traditions.

Mapuche Medicine addresses nutritive using traditional herbs, dietary adjustments, and lifestyle practices specific to its healing philosophy.

Shipibo & Upper Amazonian Shamanism

The Shipibo-Conibo of the Peruvian Amazon practice deep plant cosmology — using ayahuasca, master plant dietas, and hundreds of jungle medicines in ceremonies that interweave song, vision, and healing.

Shipibo & Upper Amazonian Shamanism addresses nutritive using traditional herbs, dietary adjustments, and lifestyle practices specific to its healing philosophy.

Himalayan & Nepali Folk Medicine

Nepal's high-altitude healers use rare Himalayan botanicals — yarsagumba, kutki, jatamansi, and nardostachys — growing at the crossroads of Ayurveda, Tibetan medicine, and indigenous Newari healing.

Himalayan & Nepali Folk Medicine addresses nutritive using traditional herbs, dietary adjustments, and lifestyle practices specific to its healing philosophy.

Santería & Afro-Cuban Medicine

Lucumí/Santería maps Yoruba Orishas onto Cuban biodiversity — each deity governs specific healing plants, creating a vibrant syncretic medicine where ritual, community, and botany are inseparable.

Santería & Afro-Cuban Medicine addresses nutritive using traditional herbs, dietary adjustments, and lifestyle practices specific to its healing philosophy.

Micronesian & Melanesian Medicine

Indigenous healing traditions across Fiji, Vanuatu, and the Solomon Islands use kava, morinda, breadfruit leaves, and reef-edge plants in community healing ceremonies with deep spiritual roots.

Micronesian & Melanesian Medicine addresses nutritive using traditional herbs, dietary adjustments, and lifestyle practices specific to its healing philosophy.

Cape & Southern African Herbalism

The Cape Floral Kingdom — the world's most biodiverse — gave rise to centuries of Khoi-San and Cape Malay healing using buchu, rooibos, honeybush, and fynbos plants unique to southern Africa.

Cape & Southern African Herbalism addresses nutritive using traditional herbs, dietary adjustments, and lifestyle practices specific to its healing philosophy.

Khmer Traditional Medicine

Cambodia's Kru Khmer healers blend Theravada Buddhist principles with Austronesian plant knowledge, using galangal, noni, and jungle botanicals in formulas inscribed on the temple walls of Angkor Wat.

Khmer Traditional Medicine addresses nutritive using traditional herbs, dietary adjustments, and lifestyle practices specific to its healing philosophy.

When to see a doctor

Consult a healthcare provider if your symptoms are severe, persistent, or worsening, or before starting any herbal protocol.

Sunaras provides holistic health education. Always work with a qualified healthcare practitioner.

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