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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.

Healthy Eating

Riyasat, AMNM collaborate to promote healthy eating

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Doha: Riyasat, located in opulent St. Regis Doha, is setting new standards in upscale Indian cuisine by introducing the concept of a healthy superfood menu today.

Building around the impression of purity, purification and support for emotional health, the menu focuses on offering guests a choice of vegan, gluten-free and dairy-free exciting specialties.

The idea of ​​introducing this exclusive new health conscious superfood menu was made possible in collaboration with Alfardan Medical with Northwestern Medicine, AMNM, which emphasized the use of beneficial ingredients for the mind and body.

Chef Jolly, his team at Riyasat, and AMNM’s licensed nutritionists worked closely together to select the perfect combination of ingredients to create this exceptionally flavourful, healthy menu.

Since quality plays an important role in the development of this menu, most of the products and ingredients are locally sourced, sustainable and carbon-free.

The menu has been carefully crafted with a range of micronutrients in collaboration with Ghinwa Zoubeir, AMNM’s clinical nutritionist and health coach.

Zoubeir said: “Health literacy and culinary elegance combined. The unique collaboration between Alfardan Medical with Northwestern Medicine and Riyasat is a new frontier that sets new standards for the dine-in world in Qatar and beyond. The foundation that we have laid will be a launch pad for a new trend in gastronomy. “

“Studies show that everything we eat is related to our well-being, mental health and general well-being. Ayurvedic practices and Indian traditions discovered this a long time ago. Vedic food is believed to cure the root causes of our health problems.

“The tastes and flavors of this menu will take you back in time and remind you of how your grandparents cooked using simple, unprocessed, locally produced ingredients. The reality is that healthy food is delicious, ”she added.

Surjan Singh, known as Chef Jolly, said: “Health has become an important factor in our lives today. The deeper we dig, the more we realize that people are looking for healthier dining options and an experience that suits their daily lifestyle. Lots of people have asked about vegan and gluten-free options.

“Here we are! We want our guests to know that their health and lifestyle are also important to us. We are very excited to work with wonderful experienced health professionals in the field like AMNM.”

Expect bright colors and great electrifying flavors. Think bright, plant-powered bowls with a variety of interesting starters and hot dishes full of goodness like sweet potato, spinach, turmeric, ginger, omega-rich seeds, and more.

Riyasat is open for lunch and dinner every day from 12:00 to 12:00. Interested dinners can reserve by phone on +974 4424 4856 or directly via WhatsApp on +974 5053 4103.

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Read more PHCC laboratories join the elite group of global laboratories

June 13, 2021 – 8:33 am

With a recent coveted accreditation, the Primary Health Care Corporation (PHCC) laboratories have become one of the world’s largest group of network laboratories accredited by the College of American Pathologists (CAP) outside of the United States, and also the largest conglomerate in the public sector with such recognition, said Kiran Govindan Kutty, Laboratory Manager, Clinical Operations at PHCC.

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Healthy Eating

The #1 Worst Breakfast to Order at McDonald’s

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Breakfast is always a treat, and a drive through the drive through can be a fun way to get up and shine. Unless you’ve made menu choices that are too decadent, which can make you feel heavier for the rest of the day. No fun!

The good news is that, with a little wisdom, choosing a fast food breakfast that won’t ruin your day can be easy. If you’re heading out for a McDonald’s breakfast, we’ve researched the menu. Read on to learn about the worst breakfast you can order at McDonald’s, as well as some options that will fill you up without feeling like you have let yourself down.

RELATED: 7 Healthiest Foods You Can Eat Right Now

And if you’re curious about the nutritional values ​​of your favorite food, find out what the worst ranch dressing is on grocery store shelves.

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Yes, we kept it simple and based our worst breakfast order choice at McDonald’s based on calorie count. Calories aren’t the only way to gauge how good or bad a particular food is for you – but especially for fast food items that are naturally high in fat, sodium, and other nutritional information, a calorie check can be one be an easy way to narrow down which items to choose and which to avoid.

RELATED: You Should Be Burning This Many Calories Every Day, Experts Say

McDonalds drive-thruShutterstock

Let’s start by pointing out that the fast food giant has some decent products that, if you grab them occasionally, are unlikely to ruin your nutritional and wellness goals.

mcdonalds egg mcmuffin and hash brown on trayMoab Republic / Shutterstock

Even most of McDonald’s breakfast combo dishes are workable if you’re not in transit per se. A choice like the McGriddle bacon, egg and cheese combo weighs 570 calories, which is almost a third of the calories in the standard 2,000-calorie diet. While it doesn’t really fit most definitions of “healthy”, most people are probably okay with enjoying it every now and then.

Jamba Juice Purely OrangeCourtesy of Jamba Juice

The right fruit juice can offer great health benefits, so we’re not against juice overall. But ordering McDonald’s orange juice with a combo meal – or regular lemonade – consumes more calories and more sugar than a coffee.

RELATED: A Major Side Effect of Drinking Coffee Out of a To-Go Mug, According to Experts

McDonalds Egg McMuffin and Breakfast Burrito in wrappersShutterstock

It might seem like a given, but by choosing not to include meat in your McDonald’s breakfast, you can keep the calories (plus fat, sodium, and others) low.

Bacon slices close-upShutterstock

Consider requesting bacon. That’s because a single McDonald’s sausage patty drives the calorie count of a breakfast item about 120 calories higher than bacon. (That’s not to say we strongly recommend bacon – read that eating bacon could cause this type of liver disease, new studies reveal.)

At 450 calories, the sausage burrito meal has the fewest calories of any McDonald’s breakfast combination. (The Egg McMuffin Meal has the same thing.)

RELATED: 15 Unhealthy Fast Food Breakfasts That You Should Never Eat, According to Nutritionists

McDonalds big breakfastCourtesy McDonald’s

It may not be shocking that number 1 on the McDonald’s breakfast menu is the Big Breakfast of Hotcakes. This is a belly breaker – McDonald’s describes the Big Breakfast with Hotcakes as “a warm biscuit, hearty hot sausage, fluffy scrambled eggs, crispy hash browns, and golden brown hotcakes with a side of real butter and the sweet taste of maple”. (Note that they don’t say “real maple syrup,” which may tell you you don’t even have to read the syrup packet to know there’s a lot of fructose in it.)

At 1,340 calories, this is one of the highest calorie items on the entire McDonald’s menu. It even beats the 1,270 calories of the Double Quarter Pounder Combo Meal.

Those heavy carbohydrates, the saturated fat, the fried foods: this isn’t a recipe for feeling energized for the day. Unless you share this with a few other people, stay away from McDonald’s Big Breakfast with Hotcakes.

RELATED: The Best Pancakes in Every State

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McDonald’s says the Sausage Burrito, Fruit & Maple Oatmeal, and an Egg McMuffin all have 310 to 320 calories. As an alternative, a single order of hash browns is only 140 calories.

All of this shows that knowing what to ask for can also be better for your health when it comes to fast food breakfast!

Get the nutritional news you need by signing up for our newsletter and checking out The # 1 Worst Blizzard to Order at Dairy Queen. Also read:

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Healthy Eating

The 5 Reasons and 6 Tips to Make It Happen

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There is no better gift than good health. On this Father’s Day, help your father or someone important in your life say goodbye to flesh – forever. Although he loves the barbecue season, there are so many important reasons for him to avoid meat, be it for his health, the environment or the animals. Below is an overview of why pop should part with the (traditional) burger and simple tips to ease the transition to a meatless life.

Why should men give up meat?

1. Eliminating meat is good for your heart health.

“As men get older, their bodies naturally begin to store fat in the middle of their abdomen,” says Trista K. Best, MPH, RD, LDN, at Balance One, referring to this study. “This accumulation of fat can lead to a higher risk of heart disease and stroke. The fat in meat, saturated fats, along with physical inactivity and other lifestyle choices increase fat storage in this area. “

Michelle Routhenstein, MS, RD, CDE, CDN, Cardiology Dietitian, author of the cookbook The Truly Easy Heart Healthy, added, “A recent study showed that taller red meat with smaller ventricles, poorer heart function, and stiffer arteries, all of them Are signs of poor heart health. This may be because red meat contains high levels of saturated fat and TMAO production that stiffen the arteries and promote dangerous plaque build-up, leading to narrowing of the arteries and future cardiac events. ”Yikes, we’re passing that on.

2. Meat can increase your risk of cancer.

Another compelling reason for men to reduce or eliminate meat? No other organization than the World Health Organization has classified red meat as a Class 1 carcinogen, which is equivalent to smoking cigarettes. Read this to Dad: WHO says, “Eating processed meat is” carcinogenic to humans “and consuming red meat is” likely to be carcinogenic to humans. ” Skip the dogs and opt for meatless choices on this Father’s Day.

“According to a study published in Nutrients, eating red and processed meat was associated with a higher risk of stomach cancer, which men are more prone to than women,” said Brittany Lubeck, MS, RD and advisor to Oh So Spotless. If you need more evidence that a plant-based diet is the way to go, check out this article on how a Harvard study found you can lower your risk of cancer (spoiler: it’s a healthy plant-based diet).

3. You don’t have to worry about breaking up meat and affecting your testosterone levels.

If dad heard that vegan food can affect his testosterone levels, think again. “Men no longer have to worry that a plant-based diet will lower their testosterone levels because this theory has proven to be untrue,” says Lübeck, citing this study on the relationship between plant-based diets and testosterone levels in US adults .

4. Avoiding meat generally reduces the risk of a long list of health conditions.

It is not only the risk of heart disease and cancer that affects meat consumption, but diabetes and obesity as well. “Contrary to popular belief, men need to watch their meat consumption to avoid excessive consumption of saturated fatty acids, which put them at higher risk of heart disease, diabetes and certain types of cancer,” says Lübeck. “A plant-based diet was also found to reduce cases of metabolic syndrome, obesity and coronary artery disease.”

Best adds, “A vegan diet reduces the risk of metabolic syndrome in both men and women. One study shows that the stroke death rate in men following a plant-based vegan diet was 22 percent lower. “

Research has also shown that a predominantly plant-based diet can also reduce the risk of dementia. Some doctors are even telling their clients to go plant-based to reduce their risk of contracting coronavirus.

5. It’s just not that cool.

For your health. For the animals. For the planet. Eating all that meat is, unfortunately, partly a social matter. “Meat and men seem to go hand in hand. A study by the University of Hawaii at Manoa found that men who were worried about the status of their manhood decided to eat more meat to restore their manhood, ”explains Lübeck. Just as smoking was once “hip”, the meat and grill culture also has a certain association with masculinity, although there is no shortage of incredible vegan bodybuilders and athletes who live on a plant-based diet.

Also, instead of complaining about the meat = masculinity factor, how about a sobering statistic with this meat platter: “Men would benefit greatly from limiting their meat consumption, as research-based science shows that high consumption of red meat is associated with it is at increased risk for heart disease. “[In a study published last year by Al-Shaar et al.] for every additional serving of red meat per day, it increased coronary artery disease by 12 percent! ”That heaped rib platter doesn’t look so good anymore, does it?

bonus: If your dad goes against the grain and adopts a plant-based or predominantly plant-based lifestyle, he can inspire those around him to do the same. (Read: Uncle John.)

Tips to help dad stop eating meat

1. Start slowly.

“Going plant-based doesn’t have to be made cold. This is a change that will only be sustainable if the individual is fully on board and convinced of the benefits, ”shares Best, highlighting research showing that eating a healthy plant-based diet in adults in the US can help lower risk for all causes of death.

“That’s why I recommend weaning yourself off the meat slowly,” she continues. It is best to eat plant-based foods one day a week for a full week, followed by two days the next week. “He can do this until he’s got a full week, or if he feels it’s getting easier, he can drive for several days at a time until he gets to his destination,” says Best.

2. Customize the way you look at the plate.

A little creativity in eating goes a long way. “Instead of the meat being the center of the meal, think of it as a side dish. Then [tell your dad to] are you considering taking a survey on how much red meat? [he is] eat in an average week and have a realistic expectation to slowly titrate back, ”suggests Routhenstein. “It can be easier to initially swap out red meat for grilled chicken or even dark chicken breasts. Focus on the plants first by filling your plate with veggies in a playful way – grill the veggies, use a spice mix you would use for the veggies’ red meat instead, or try different plant favorites from different cuisines. “

3. Try the “cut it in half” tip.

Routhenstein says if dad is used to eating two red meat burgers while grilling, it may help to have one red meat burger and then a grilled burger with black beans or vegetables. Following this rule of thumb can make it easier for your favorite person to switch to a more plant-based diet. “Or when [he is] Make a homemade burger, fill it up with cauliflower rice, frozen spinach, spices and mushrooms, which adds more plants but also reduces the actual consumption of red meat. “

4. Make friends with vegetable sources of protein.

“Some options for men who want to replace meat with vegetable protein are tofu or other soy products, beans, lentils, quinoa and nuts,” says Lübeck, adding that a vegetarian burger or an impossible burger are other options (like the Beyond .). Burgers and other similar products), but she cautions people to watch out for the saturated fat in some of them. “Adding a delicious fruit and vegetable smoothie with a serving of protein powder to your day is a great way to meet your daily protein goals when you’re eating less meat,” she adds.

5. Eat more vegetables.

But let them taste amazing. “Eating more vegetables is easier than it sounds. If you are already a grill master, you can cook your vegetables on the grill, ”says Lübeck. “Vegetables can be placed on skewers or directly on the grill. Some vegetables that are particularly well cooked on the grill are zucchini and other pumpkins, onions, peppers and mushrooms. “

6. Get dad to try new recipes.

Whether you buy him a herbal cookbook, or better yet, cook with him in person, this is a great way to ease the transition to a meatless life. “If he tries a new herbal recipe every week, he can discover new foods he didn’t know he liked and shut others out,” shares Best, adding that he will have to do so after a month or two quite a few herbal recipes that he likes. “I recommend using one of these recipes as a meat alternative for the grill, like mushroom caps.” (Fellas just love to grill.)

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