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Eat These 12 Foods for Better Liver Health

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The liver is one of the most important organs in your body. It has many functions including filtering all of your blood and removing toxins, dangerous bacteria and other harmful substances, monitoring amino acid levels, and storing vitamins.

“The liver has so many important functions, but its main function is to produce bile,” says Andrea Mathis, MA, RDN, LN, a registered nutritionist and owner of the healthy eating blog Beautiful Eats & Things. “The production of bile is extremely important because it helps remove waste and break down fats in the small intestine during the digestive process.”

And if you have hepatitis C, a virus that affects the liver A liver-friendly diet is extremely important for Improving liver health and reducing the incidence of cirrhosis.

“Diet is an important part of a healthy liver. The liver also plays an important role in the metabolism of all macronutrients and an excess of them can affect their effectiveness and your health, “saysso Serena Poon, CN, CHC, CHN, holistic nutritionist and owner of the wellness blog Serena Loves. “For this reason Diet that is high in fat, sugar, salt, alcohol, and processed foods can adversely affect your liver. “

If you have hepatitis C and you continue to be on such a diet, the liver has to work harder.

“Over time, this overload can decrease the liver’s effectiveness in detoxifying and cleaning,” says Lauren Minchen, MPH, RDN, CDN, registered dietitian, nutritionist and nutritionist for Freshbit. “Conversely, with a balanced diet with antioxidants, fiber and proteins, the liver is less stressed and the nutrients from these whole foods support its natural functions and health.”

Whether or not you have hepatitis C, if you want to add liver-friendly foods to your diet, we’ve found 12 great options.

Foods that are good for your liver

1. Dark leafy vegetables

“Researchers have found Promising evidence that the natural nitrates found in leafy green vegetables can support liver health. Foods like spinach, arugula, and kale are healthy additions to any diet, especially for someone living with hepatitis C, ”says Poon. “In addition to their liver support properties, leafy green vegetables are rich in antioxidants, phytonutrients, vitamins, minerals, and fiber that support overall health. Green leafy vegetables are also considered a top anti-inflammatory food. If you’re having a hard time convincing yourself to eat leafy greens, consider adding them to a fruit-filled anti-inflammatory smoothie. “

Related: How to Keep Your Liver Healthy

2. Organic green tea

“Green tea contains antioxidants, so-called catechins, which strengthen the liver’s natural cleansing functions and can actually help to reduce virus activity in hepatitis C,” says Minchen. “Matcha green tea is also a good choice here. However, avoid green tea extract, which has not been shown to be helpful for improving liver health. “

3. Grapefruit

“Grapefruit is often associated with weight loss or fat loss, but it actually contributes to liver health,” says Mathis. “It contains antioxidants that naturally protect the liver and can help reduce inflammation.”

4. Wild salmon, sardines and mackerel

“Omega-3 fatty acids found in these wild fish are essential fatty acids that also have powerful anti-inflammatory effects,” says Minchen. “They reduce triglycerides and help lower LDL cholesterol, and they have also been shown to reduce hepatitis C viral activity while increasing liver function.”

Related: 30 Habits Healthy People Live By

5.Extra virgin olive oil (EVOO)

Extra virgin olive oil contains fatty acids and phenolic compounds that are rich in antioxidants and support a healthy liver. By preventing inflammation, oxidative stress, and other damage, EVOO was shown to help damage or heal liver damage, ”says Poon. “EVOO was also shown to protect against cardiovascular diseases and some types of cancer and neurodegenerative diseases. Extra virgin olive oil is a wonderful addition to any kitchen and can be used in dressings, on bread, or as a substitute in recipes. Choose high quality EVOO with a high phenol content. ”

6. Broccoli

“Cruciferous vegetables like broccoli can help protect the liver from damage by increasing the liver’s natural detoxification enzymes,” says Mathis. “These enzymes help filter the blood to remove toxins and other unwanted particles.”

7. Coffee

“YYou may not think of your daily dose of caffeine as a liver support tonic, but research shows it is! Coffee consumption was shown to support liver health in a variety of ways, including preventing liver cancer, promoting fibrosis, and possibly reducing the ability of hepatitis C to replicate, ”says Poon. “Most studies have found that between 1-4 cups of coffee a day is good for liver health. I recommend opting for fair trade organic coffee blends for the best overall health (and usually taste) experience. Keep an eye on the other effects of coffee on your health. You should balance its liver healing effects with stress inducing effects. If four cups of coffee are affecting your stress levels and your ability to sleep, it could be too much. “

8. Blueberries, raspberries and strawberries

“Berries are rich in antioxidant vitamin C, B vitamins (including folic acid), and other antioxidant phytonutrients,” says Minchen. “Vitamin C actively reduces the viral load in hepatitis C cases and at the same time reduces oxidative stress on the liver. Folate supports the liver’s natural detoxification process, while the abundance of phytonutrients in berries reduces inflammation associated with liver disease. “

9. Nuts

“Nuts are a great source of healthy fats and other important nutrients that are normally associated with heart health, but research shows that these components can also contribute to liver health,” says Mathis. “Increased nut intake has been linked to improved liver enzyme levels.”

Related: 80 cheap, healthy foods

10. Chia seeds

“Chia seeds are rich in plant-based omega-3 fats, called ALA. This special type of omega-3 fatty acid, like DHA and EPA in oily fish, has a liver-protecting effect, reduces inflammation and supports your natural detoxification processes, “says Minchen. “In addition, the fiber in chia seeds also helps to relieve the liver and supports a healthy digestive function.”

11. Oatmeal

“Oatmeal is a great source of fiber and beta-glucans, which can be beneficial for liver health,” says Mathis. “Studies show that beta-glucans can help reduce the amount of fat stored in the liver, which can provide protection and improve health.”

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12.Zhi Shi (unripe bitter orange)

Sometimes people look for therapeutic foods outside of their culture. Zhi Shi is a dried unripe bitter orange used in traditional Chinese medicine. in the a study, researchers found that zhi shi can not only help prevent liver damage, but also potentially reverse the effects of liver damage, ”says Poon. “Zhi shi is a little difficult to find in the United States, and it is recommended that you work with a licensed practitioner of traditional Chinese medicine to determine the ideal use. Check with your doctor before starting any herbal treatment to make sure it is not contraindicated with any medical condition or current medication. “

Next, read about these 13 foods high in vitamin D.

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Healthy Eating

One Major Effect Garlic Has On Your Gut, Says Science

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Your gut is arguably one of the most important things to look out for when it comes to your overall health, as it can affect your risk for things like excessive weight gain, gastrointestinal disorders, and even cancer.

As more research is done, experts find that Food and nutrition play a huge role in maintaining your gut health. In fact, foods like yogurt, sprouted grains, salmon, and garlic have all been shown to make a positive contribution.

Particularly noteworthy is garlic. Not only because it is delicious, but also because it has been used medicinally for thousands of years. One important effect of garlic on your gut that researchers recently discovered is its Ability to act as a prebiotic for your gut microbiome.

But why is it so important? Well, maintaining a balanced gut microbiome is vital as it is the group of bacteria, fungi, and other components that live in your digestive tract that directly affect things like your digestion, immune system, and even your mental health!

Read on to learn exactly why prebiotic foods like garlic are necessary for maintaining a healthy gut.

First, what is garlic made of?

Garlic may be small, but it’s actually a complex food, with many different types of nutrients and compounds that make it a common medicinal meal supplement.

According to Nutrients, garlic cloves are mostly made up of carbohydrates, but they also contain protein, fiber, amino acids, water, and organosulfur compounds (which are also found in broccoli, onions, and cabbage).

Most of the carbohydrates in garlic are fructose polymers known as fructans. Although the health benefits of fructans are constantly being researched, many experts consider them “health-promoting food ingredients”.

For example, a report published in the Scientific World Journal states that fructans are known to promote better immune health, act as antioxidants in the body, and potentially act as prebiotics in the gut.

RELATED: Secret Side Effects of Eating Garlic, Science Says

How garlic helps your gut

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It is important to note that much of the current research on garlic and gut health is conducted through animal testing, so more specifically related to human health needs to be discovered.

However, current knowledge about garlic and human health is positive and shows many specific benefits for the human gut microbiome.

According to Food Science & Human Wellness, the fructans contained in garlic act as “prebiotics” in the intestinal microbiome and promote the production of “good” intestinal bacteria (also known as bifidobacteria).

Prebiotics can do this by passing through your digestive tract without actually being digested, which allows them to be used as nourishment for the good bacteria in your gut, helping to keep the other bacteria in your gut at bay.

In addition, prebiotics are known to lower cholesterol and reduce the risk of cancer and other serious diseases, according to the Encyclopedia of Food and Health.

So it’s easy to see that garlic really does have some amazing gut health benefits, and while more research needs to be done, the current results are promising!

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Craving food vs. choosing food – FIT Talk With Tania

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Photo: Contributed

When we use food to create hormonal balance instead of dieting, amazing things happen to our health.

When it comes to food, here in North America and in all of the First World countries we have choices – an overwhelming variety.

Aside from the rush for toilet paper over the past year, how many times have you gone to the grocery store and seen empty shelves? It never happens.

Some call it a blessing, some blame it on their poor food choices.

Regardless of where you sit on this food spectrum, we know for sure that we should be one of the healthiest nations on earth. But we are not. As a wealthy First World country, we have an abundance of food, but the vast majority of the population is nutritionally starved. One wonders how that can happen. It all depends on the choice.

Many diseases such as cancer, heart disease, high blood pressure, high cholesterol, high blood pressure, diabetes, Alzheimer’s, digestive problems and leaky gut are all referred to as lifestyle diseases today. Why? Because the lifestyle that the individual has chosen over time is what caused the disease.

It would therefore seem logical that if our decisions could have a negative outcome, it would seem reasonable that they could elicit a positive response as well. And there is science to back it up.

A study published on the NCBI website by the National Library of Medicine, National Institute of Health, shows how diet and lifestyle changes are key to reversing these lifestyle ailments and restoring general health.

“But Tania,” you say, “there is heart disease in my family, so sooner or later I’ll get it.”

So why not do it as late as possible?

And to address the genetic elephant in the room, our DNA only controls about 20 percent of the result of our health. Some scientists are now saying that it is even less. This means that we have about 80 percent control over the outcome of our health. Pretty amazing, isn’t it?

So why do most of our population continue to make poor food choices?

There are two aspects that play a role in how and what we eat – physiological and psychological.

The way our bodies are made up, our physiology requires us to ingest food. When we deprive our body of what it needs – restricting calories, removing food groups, forgetting to eat, skipping meals, eating junk food – blood sugar crashes and appetite hormones like leptin and grehlin are out of whack. .

However, the brain – the psychological component – still needs nourishment.

When we withdraw the energy it needs from our body, Grehlin goes into full swing and causes the brain to tell the body that it needs food quickly. Leptin, which normally tells us when we are full, is switched off.

Hello cravings and overeating. And then people are most likely to resort to packaged, processed, and / or sugary foods rather than healthy, healthy foods. It is a good thing to ignore cravings for bad food, but if you don’t refuel with good food on a regular basis throughout the day (for whatever reason – time, working late, dieting), your body will get its own Muscles take it away to form glucose and send it to the brain. Oh, and for your information, in case you’re wondering, it won’t take away from your stored fat.

It is quite difficult to make good food choices when hormones and “hangry” feelings are working against you when you demand to be fed as soon as possible. The thing is, you can get these hormones to work in your favor, to work with your body and brain to get rid of cravings, overeating, and spontaneous snacking. Believe it or not, you do it with food. The thing is, when food is used to restore hormonal balance, health happens.

Hormones are balanced when blood sugar levels are stabilized. And the way to stabilize blood sugar is to eat small, macro-balanced meals every three to four hours throughout the day.

I call this all three PFCs. Simply put, it’s a balanced mix of high-quality protein, healthy fat, and colorful carbohydrates combined within an hour of waking up and then every three to four hours throughout the day until about an hour and a half before bed.

It’s a simple concept that requires a little organization and preparation to get started, but the benefits are well worth it.

Blood sugar levels become normal, hormones are balanced, menopausal symptoms are minimized or eliminated, inflammation is reduced, joint pain is relieved, digestion is improved, cholesterol and blood pressure are normalized, the immune system is improved, it could help reverse some diseases, the Metabolism will turn on and stay on and the body will release stored fat and burn it for energy.

Just a little trivia for you – Did you know that for every pound of fat, there are 3,500 calories of stored energy waiting to be consumed? And as soon as the stored fat is broken down, will the excess weight that you possibly carry also be released?

It’s a wonderful side benefit that occurs when you stop dieting and focus on creating health.

Do you want to create health in your body? Join the 8 Weeks is All it Takes Facebook group today.

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Healthy Eating

The Surprising Snack You Should Avoid Because It Causes Bloating And Fatigue Throughout The Day

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Snacking is a normal and healthy part of any diet, as long as you choose the right snacks. When deciding which foods to include in your diet to bridge the gap between meals, it is important to choose nutrient-rich ingredients that can help boost your energy levels and support an increased feeling of satiety to help you achieve the Avoid consuming excess calories throughout the day.

However, not all high macronutrient density snacks are actually ideal for weight loss, and some can make sweeping claims while they may get in the way of your weight loss success or even cause weight gain, inflammation, and discomfort. If you are struggling with a tight and bloated stomach after snacking, there comes a point where nutritionists agree that you should consider eliminating it from your diet.

We are giving away a clean, environmentally friendly hand soap package from Cleancult

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Protein is hands down one of the most important nutrients to include in any balanced diet, but the way you consume your protein is important to consider. While protein bars are a simple snack, they are generally not well suited to promoting weight loss and wellness, and are often full of preservatives, excess carbohydrates, and added sugars, but they can make inflammation in your body worse.

“Unfortunately, the quality of most bars on the market is very poor and should not be considered healthy,” warns registered dietitian Trista Best. “The vast majority are made up of refined carbohydrates, sugar and gluten, all of which can lead to gas and fatigue . “

If you’re snacking on a protein bar, chances are you’re looking for a quick protein boost and enough energy to get you through to your next meal. However, opting for a bar over a naturally occurring source of protein can come with a number of side effects, many of which are uncomfortable for the body. “As the body works to process these ingredients, it becomes inflamed, especially the intestines, and this inflammation leads to gas and fatigue, among other things,” says Best.

Although gas isn’t directly related to weight gain, it can make your body feel uncomfortable and negatively affect your mental health. If you feel that your clothes are tighter you may be inclined to ditch your healthy eating plan, but it is better to identify the foods that are causing these problems rather than assuming your weight loss plan will fail.

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Since protein bars are often filled with additives and excess sugar, they can also have an inverse effect on your metabolism, making it difficult to burn fat at rest and consequently, weight gain over time. This snack may go well with your healthy diet as it provides one of the most important macronutrients you need to streamline your diet, but at the end of the day, getting your protein from more natural sources like chickpeas will serve you better Salad, lean meat, or even Greek yogurt.

These foods are more likely to keep your body energized while also being low in calories, sugar, and unhealthy preservatives, making them better at limiting inflammation, fatigue, and weight gain.

If you’ve just finished a difficult workout or are severely low in calories for the day, a low-sugar, high-protein bar may not be the worst option for getting a quick burst of energy. However, make sure that you don’t rely on this highly processed snack in your daily diet to banish gas, unnecessary fatigue, and discomfort and try to find more natural alternatives to give your body the energy it needs needed to make it between meals.

As with any food, you can enjoy protein bars in moderation and still see success with your healthy diet, but contrary to popular belief, in order to feel optimal about your body, they shouldn’t be a part of your diet. A good rule of thumb is to eat as many natural, whole foods as possible, and there are a variety of different sources that will benefit your body in the long run.

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