What is aloe vera?
Aloe vera is a succulent plant that is widely used for its health, beauty, medicinal and skin care properties. The gel from the aloe vera plant contains over 75 nutrients including vitamins, minerals, enzymes, sugars, anthraquinones or phenolic compounds, lignin, saponins, sterols, amino acids and salicylic acid.
Aloe vera gel is extracted from the inner portion of the leaves. The outer thick part of the aloe vera leaf contains a bitter yellow latex that has laxative effects. So this outer leaf should be removed first to extract the inner gel fillet which can be eaten.
Benefits of eating aloe vera gel
Here are some of the main benefits of eating aloe vera gel:
Contains Antioxidants
Aloe vera gel contains antioxidants like vitamin C, E and beta-carotene which help fight free radicals and oxidative stress in the body. The antioxidants boost immunity and protect against diseases.
Rich in Vitamins & Minerals
The gel provides a wide range of vitamins like vitamins A, C, E, folic acid, choline, B1, B2, B3 (niacin), B6 and B12. It also contains minerals like calcium, magnesium, zinc, chromium, selenium, sodium, iron, potassium, copper, manganese. Consuming aloe vera meets the body’s vitamin and mineral needs.
Aids Digestion
Aloe vera gel contains lignins that have a laxative effect and aid digestion. Regular intake helps relieve constipation and keeps the digestive system functioning properly. The anti-inflammatory properties of aloe vera also help reduce irritation in the stomach and intestines.
Boosts Immunity
Eating aloe vera regularly may help boost immunity and ward off illnesses. Aloe vera increases white blood cells in the body and has antiviral, antibacterial and anti-fungal properties that strengthen the immune system.
Promotes Heart Health
The antioxidant and anti-inflammatory effects of aloe vera help improve blood circulation and lower cholesterol, thus supporting cardiovascular health. Aloe also helps regulate blood pressure.
Regulates Blood Sugar
Aloe vera gel helps improve insulin sensitivity and regulates blood sugar levels. The phytosterols in aloe vera help manage symptoms of diabetes. It can lower fasting blood glucose in people with type 2 diabetes and prediabetes.
Aids in Weight Loss
Aloe vera is low in calories and rich in fiber. This helps fill you up, improves digestion and promotes weight loss. Aloe also has a detoxifying effect that removes toxins and aids metabolism.
Hydrates the Body
The gel has high water content that keeps the body hydrated and supple. Drinking aloe vera juice helps replenish fluids lost from the body.
Promotes Oral Health
Aloe vera helps eliminate plaque, reduces bleeding gums and kills bacteria in the mouth that cause cavities, mouth infections and bad breath. Its anti-inflammatory properties help reduce swelling and pain from mouth ulcers.
Helps Alkalize the Body
Aloe vera has an alkaline forming effect when consumed. It balances the body’s pH levels and prevents acidification which can lead to diseases.
How to eat aloe vera gel
Here are some simple ways to eat aloe vera gel to enjoy its many benefits:
Directly from the plant
Cut open a mature, 3-4 year old aloe vera leaf and scoop out the clear gel fillet from within. Wash and cut off the rind, then blend the gel. Enjoy eating the fresh gel chunks directly or add it to smoothies, juices, yogurt, oats, fruit bowls etc.
Aloe vera juices & drinks
You can purchase bottled aloe vera juice from stores, or make your own juice by blending the gel with water or coconut water. Add lime, honey or fruits to enhance the flavor. Sip on diluted aloe juice through the day.
Aloe vera supplements
Aloe vera comes in capsule and tablet forms as food supplements. They provide all the benefits of aloe vera in a convenient way. Follow the dosage instructions provided.
Add to recipes
Incorporate aloe vera gel into dips, spreads, soups, curries, ice creams, smoothies and more. It blends seamlessly into recipes and boosts the nutrition value. Replace water with aloe gel in many recipes.
Aloe vera powder
Dried, powdered aloe vera can be added to protein shakes, face masks, yogurt, sprinkled on food and more. It is made from dehydrated aloe vera juice and retains all the essential nutrients.
How much aloe vera gel can you eat in a day?
2-4 ounces (60 – 120 ml) per day
Consuming 2-4 ounces or 60-120 ml of fresh aloe vera gel per day provides optimal health benefits. This is considered a safe dose. Pregnant women should limit intake to 1 ounce (30 ml) daily.
Excess intake may cause diarrhea, cramps, dehydration and electrolyte imbalance. So start with small doses like 1 teaspoon (5ml) at first and gradually increase over 2-3 weeks. Also, drink plenty of water when consuming aloe vera.
Up to 6 ounces (180ml) occasionally
Healthy adults can sometimes consume up to 6 ounces or 180ml per day for short periods as part of a detox or cleansing diet under medical guidance. But long term high doses are not advisable.
Limit aloe latex intake
Aloe latex present in the outer rind has laxative effects. So limit intake to a small 1 inch (3cm) piece of rind once in 2-3 days. Do not consume if pregnant or breastfeeding.
Those with hemorrhoids, irritable bowel syndrome, Crohn’s disease, appendicitis, stomach pain, cramps, nausea, ulcers or intestinal obstruction should avoid aloe latex.
When to eat aloe vera?
Morning on empty stomach
Eating a 1-2 tablespoons of aloe vera gel first thing in the morning on an empty stomach maximizes its benefits. It helps detoxify the digestive system and provides a nutritious boost of vitamins and minerals when energy levels are low.
The amino acids present aid muscle development and the alkaline nature balances acidity levels after waking up. Avoid consuming it with other medicines and supplements as it can affect absorption.
30 minutes before meals
Aloe vera gel taken half an hour before meals helps stimulate digestion and prepare the system to absorb nutrients better. It also fills you up so you eat less during the meal.
Between meals
Sipping on aloe vera juice through the day provides steady nutrition and energy. Its mild cleansing action also prevents buildup of toxins from consuming heavy meals. Spread out intake at regular intervals.
Before bedtime
A small 1-2 tablespoon serving aids digestion and absorption even while you sleep. It can also promote cleansing and detox overnight. But avoid large amounts close to bedtime as it may have a diuretic effect.
Tips for buying & storing aloe vera
Select fresh, raw leaves
Choose large, thick and fleshy aloe vera leaves that are pesticide free. Organic and hydroponically grown aloe vera is ideal. Avoid thin, pale leaves. The leaves should be green with a light green base.
Check for expiration
Bottled aloe vera gel, juice and other products have a shelf life of 1-2 years. Check the best before date and avoid expired products. Refrigerate after opening.
Store leaves in air-tight containers
Wrap fresh aloe leaves in a paper towel and refrigerate in an airtight container. They will stay fresh for 2-3 weeks. Freeze thick leaves for longer storage. Defrost as needed before use.
Buy certified organic products
Opt for organic, ethically produced aloe vera products to ensure you get the real benefits without harmful chemical residues. Check for certifications.
Use fresh gel right after extraction
For best results and taste, use freshly extracted aloe gel immediately. It loses nutritional value with time. Consume within 12-24 hours if refrigerated.
Can you eat too much aloe vera?
Yes, excessive consumption of aloe vera can cause adverse effects like:
Diarrhea & abdominal cramps
Aloe latex present under the rind has strong laxative effects in high doses. This can cause diarrhea, stomach cramps and pain.
Electrolyte imbalance
Too much aloe vera can lower potassium levels in the body leading to irregular heartbeats, muscle weakness and fatigue.
Drug interactions
Aloe vera can affect absorption and potency of drugs like digoxin, insulin, aspirin and diuretics if taken together.
Lower blood sugar
High doses can drastically reduce blood sugar levels. This can be dangerous for diabetics on medication already.
Miscarriage risk
Pregnant women should not consume aloe vera juice or latex as it may stimulate uterine contractions. This could lead to miscarriage or birth defects.
Colon problems
Those with intestinal conditions like Crohn’s disease, ulcerative colitis, appendicitis, diverticulosis, hemorrhoids etc could be aggravated by aloe vera’s laxative effects.
So it’s best to consume aloe vera gel in moderation under the recommended guidelines to enjoy its benefits safely. Monitor yourself for any side effects and discontinue use if any occur.
Conclusion
Aloe vera gel is packed with antioxidants, vitamins and minerals that provide amazing health benefits. It aids digestion and gut health, builds immunity, manages diabetes, promotes heart health, hydrates the body and more when consumed regularly in moderate amounts.
Eat fresh aloe vera gel directly from the juicy inner leaf, add it to juices, smoothies and dishes. 2-4 ounces (60-120ml) per day is ideal, but limit intake if consuming the aloe latex found under the leaf skin. Store leaves properly and opt for organic products for best quality. While aloe vera has many benefits, excessive intake can cause side effects so moderation is key.