The post 10 Foods to Include in a Healthy Liver Diet appeared first on Tricks and Really Cool Tips.
]]>Non-alcoholic fatty liver disease (NAFLD) is one of the most common causes of liver disease in the United States. It’s a condition in which excess fat is stored in the liver.
NAFLD is more common in people who are living with certain conditions like obesity and type 2 diabetes — and unlike alcohol-related liver disease, NAFLD is not caused by heavy alcohol use.
The two types of NAFLD are:
- Non-alcoholic fatty liver (NAFL), where fat collects in the liver without inflammation, though enlargement of the liver may lead to pain
- Nonalcoholic steatohepatitis (NASH), which is accompanied by inflammation, and can lead to cirrhosis and liver failure if left untreated.
In a healthy body, the liver removes toxins and produces bile, a greenish-yellow fluid that breaks down fat into fatty acids so that they can be digested. Fatty liver disease damages the liver and prevents it from working as well as it should, but lifestyle changes can prevent it from getting worse.
The first line of treatment for overweight or obese individuals with NAFLD is gradual weight loss, through a combination of calorie reduction, exercise, and healthy eating.
In general, the diet for fatty liver disease includes:
- fruits and vegetables
- high-fiber plants like legumes and whole grains
- significantly reducing intake of certain foods and beverages including those high in added sugar, salt, refined carbohydrates, and saturated fat
- no alcohol
A nutrient-dense, whole-food-based diet rich in fiber, protein, and unsaturated fats is generally recommended for those with NAFLD.
Here are a few foods to include in your healthy liver diet:
1. Coffee to help lower abnormal liver enzymes
Your daily cup of coffee could help protect your liver against NAFLD.
A 2021 review found that regular coffee consumption is associated with a lowered risk of developing NAFLD, as well as a decreased risk of the advancement of liver fibrosis in those already diagnosed with NAFLD.
Coffee also appears to lower the number of abnormal liver enzymes in people at risk for liver diseases.
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]]>The post 9 BEST FRUITS FOR LOW FRUCTOSE DIET appeared first on Tricks and Really Cool Tips.
]]>Oranges
Oranges are a top-tier fruit to eat on a diet restricting fructose. The sugars found in oranges are not hard to digest like fructose and are easily broken down. Oranges are beneficial to the diet overall because of their high content of Vitamin C, fiber, and water.
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]]>The post 10 of the Best Foods to Help You Heal appeared first on Tricks and Really Cool Tips.
]]>Whether you’re recovering from an illness or surgery, the foods and beverages you consume can either help or hinder your recovery.
Here are 10 healing foods that can help your body recover.
1. Leafy green vegetables
Leafy green vegetables like kale, spinach, arugula, mustard greens, and Swiss chard are packed with nutrients that decrease inflammation, enhance immune function, and improve wound healing, making them the perfect choice to promote recovery.
Leafy greens are high in vitamin C, manganese, magnesium, folate, and provitamin A, all of which are essential for immune function and overall health.
They’re also rich in polyphenol antioxidants that have powerful anti-inflammatory and immune-supportive properties.
In fact, research shows that certain polyphenols, including the antioxidant quercetin, that are concentrated in green leafy veggies, may help suppress the production of inflammatory proteins like TNF-alpha.
What’s more, vitamin C is essential for wound healing, making leafy greens a good choice when recuperating after surgery.
2. Eggs
Following surgery, your body needs significantly more protein than the current Recommended Daily Allowance (RDA) of 0.36 grams per pound (0.8 grams per kg) of body weight.
The American Society for Enhanced Recovery recommends 0.7–0.9 grams of protein per pound (1.5–2 grams per kg) of body weight after surgery. That equals 105–135 grams for a 150-pound (68-kg) person.
Eggs are not only an excellent source of highly absorbable protein, providing 6 grams per large egg (50 grams), but also nutrients that support immune health and wound healing.
Whole eggs contain vitamins A and B12, as well as zinc, iron, and selenium, all of which play vital immune roles.
3. Salmon
Salmon is packed with protein, B vitamins, selenium, iron, zinc, and omega-3 fats.
What’s more, studies show that its omega-3 fats may promote wound healing, enhance immune response, and reduce inflammation when taken in supplement form.
Plus, just 3 ounces (85 grams) of wild-caught salmon delivers over 70% of your daily needs for selenium, a mineral that regulates inflammation and immune response.
Although eating salmon is likely safe, you should talk to your healthcare provider before taking fish oil supplements before or after surgery. Recent research indicates that these supplements don’t increase bleeding risk, but some surgeons advise against fish oil anyway.
4. Berries
Berries are brimming with nutrients and plant compounds that can help support your body’s recovery.
For instance, berries provide ample vitamin C, which promotes wound healing by stimulating the production of collagen — the most abundant protein in your body.
They also pack antioxidants like anthocyanins, which are plant pigments that give berries their vibrant color, in addition to providing anti-inflammatory, antiviral, and immune-supporting effects.
5. Nuts and seeds
Nuts and seeds like almonds, pecans, walnuts, sunflower seeds, and hemp seeds are a great choice for fueling your body during the recovery process. These foods provide plant-based protein, healthy fats, and vitamins and minerals that support healing.
For example, nuts and seeds are a good source of zinc, vitamin E, manganese, and magnesium. Vitamin E acts as an antioxidant in your body, protecting against cellular damage. It’s also critical for immune health.
Some studies note that healthy vitamin E levels may improve the function of protective immune cells, such as natural killer cells (NK cells), which help fight infection and disease.
6. Poultry
Specific amino acids, which are the building blocks of protein, play important roles in wound healing and immune function.
Poultry, including chicken and turkey, pack glutamine and arginine, two amino acids that may aid recovery and healing.
Glutamine provides cellular protection during times of stress, such as illness and injury, while arginine assists collagen production and wound healing.
What’s more, arginine is rapidly depleted during times of stress, injury, and illness, making adequate intake of this amino acid all the more important.
7. Organ meats
Organ meats are some of the most nutritious foods you can eat. They boast many immune-supportive nutrients, including vitamin A, iron, zinc, B vitamins, and copper, which is needed for the production of connective tissue and collagen.
Vitamin A, which is essential for proper immune cell response, helps inhibit inflammatory cells and is critical for skin health and wound healing.
Additionally, organ meats are an excellent source of protein, which is necessary for recovery after surgery and illness.
8. Cruciferous vegetables
Cruciferous vegetables like cauliflower, broccoli, Brussels sprouts, and kale are well known for their impressive health benefits. They may support recovery thanks to their wide variety of vitamins, minerals, and antioxidants.
Cruciferous veggies contain glucosinolates, which are compounds that your body converts into isothiocyanates. Isothiocyanates have been shown to promote immune health by suppressing inflammation, activating immune defenses, and inducing death in infected cells.
Plus, these veggies pack an array of nutrients that your body craves during recovery, such as vitamin C and B vitamins.
9. Shellfish
Shellfish like oysters, mussels, and clams are loaded with nutrients — especially zinc — that may promote recovery.
Zinc is crucial for healthy immune function. This mineral may also help speed recovery and promote wound healing, making shellfish great for recuperating from surgery.
Just 6 medium oysters (59 grams) provides over 300% of the Daily Value (DV) for zinc.
10. Sweet potatoes
Eating healthy high carb foods, such as sweet potatoes, is important for recovery. Carbs not only provide the energy your cells require for healing but also enzymes like hexokinase and citrate synthase, which aid wound repair.
In fact, inadequate carb intake may impair wound healing and delay recovery.
Sweet potatoes are nutritious carb sources that are packed with anti-inflammatory plant compounds, vitamins, and minerals — including vitamin C, carotenoids, and manganese — that may optimize immune response and help your body recover.
Other ways to help your body heal
In addition to following a healthy diet full of nutrient-dense foods, other lifestyle modifications may support healing.
Rest is essential when recovering from an illness, injury, or surgery. Plus, getting enough sleep bolsters your body’s repair process.
In fact, lack of sleep may harm immune function and delay recovery.
Hydration is also important for every aspect of healing and recovery, especially proper wound care. Plus, illnesses that involve fever and diarrhea may increase your hydration needs.
Additionally, you should steer clear of cigarettes and alcohol when recuperating from illness or injury. Smoking and drinking can delay recovery, impair wound healing, and suppress your immune system.
Deficiencies in zinc and vitamins B12 and A may likewise hamper recovery. Talk to your healthcare provider if you’re concerned about nutrient deficiencies.
The bottom line
When recovering from illness or surgery, you should fuel your body with foods that are high in nutrients and compounds that promote healing.
Salmon, nuts, cruciferous veggies, and several other foods may help optimize recovery.
Getting plenty of rest, staying hydrated, and avoiding smoking and alcohol promote optimal healing as well.
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]]>The post 21 Foods You’ll Enjoy Eating On The Ketogenic Diet appeared first on Tricks and Really Cool Tips.
]]>The main challenge of the diet is, for you to be successful, you must eat incredibly diligently i.e. focus on foods which are high in healthy fats and low in net carbs. This is a real challenge for anyone starting out as well as those trying to sustain the diet. Most people have been accustomed to avoiding fats, so it is challenging for such people to start making fat a significant part of their diet.
To help you start off and sustain a ketogenic diet, below are 21 foods you should focus on eating. This list is tried and proven to limit “accidental carb intake” or uncontrollable cravings. You’ll also be able to get the best out of this low-carb, high-energy diet.
Pepperettes
Snacking can be an instant challenge when you remove carb-filled snacks out of the equation. That’s where protein-filled snacks such as peppertrees or snacking sausage come in handy. But make sure you read the peppertrees label carefully to make sure there are no added sugars or carbs. You should also have a few at a time to cut cravings as soon as they occur.
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]]>The post 10 Foods That Are Almost Pure Protein appeared first on Tricks and Really Cool Tips.
]]>Protein is an essential macronutrient that serves many functions in your body.
The recommended amount of protein is 0.37 grams per pound of body weight or 0.8 grams per kilogram.
However, physically active individuals need 0.6–0.9 grams per pound, or 1.4–2 grams per kilogram.
Research shows that high-protein diets also aid weight loss.
The simplest way to increase your protein intake is to eat more high-protein foods.
That said, not all high-protein foods are created equal. Some of them are extremely high in this nutrient, containing almost nothing but protein and water.
Here are 10 foods that are almost pure protein, comprising 80% of calories or more.
1. Chicken breast
Chicken is one of the most commonly consumed high-protein foods.
The breast is the leanest part. Three ounces (85 grams) of roasted, skinless chicken breast will provide you about 27 grams of protein and 140 calories.
Some studies show that eating chicken on a high-protein diet can help you lose weight. However, the same benefits are also seen when beef is the main protein source.
A chicken’s nutrient profile is often affected by its diet. Pasture-raised chickens have higher antioxidant and omega-3 levels.
Besides protein, chicken is a great source of niacin, vitamin B6, selenium, and phosphorus.
Protein content in 100 grams: 31 grams (80% of calories)
SUMMARY
Chicken breast is a very popular source of protein,
with a 3-ounce breast providing 27 grams.
It’s also a great source of minerals and B-vitamins.
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]]>The post 7 High-Cholesterol Foods That Are Super Healthy appeared first on Tricks and Really Cool Tips.
]]>For years, you’ve been told that high-cholesterol foods increase the risk of heart disease.
However, many recent studies have shown that this isn’t necessarily true.
Most of the cholesterol in your blood is produced by your liver. When you eat foods high in cholesterol, your liver produces less.
For this reason, cholesterol in the diet has only minor effects on blood cholesterol levels in most people.
Studies also suggest that eating dietary cholesterol has no link to heart attacks or strokes.
What’s more, many foods high in cholesterol are among the healthiest and most nutritious foods.
Here are 7 high-cholesterol foods that are super healthy.
1. Cheese
Cheese is a tasty, filling, nutrient-dense food.
One ounce or slice of cheddar provides 28 mg of cholesterol, which is a relatively high amount.
However, cheese is also loaded with other nutrients. For example, an ounce of cheddar has 7 grams of quality protein and provides 15% of the Daily Value (DV) for calcium.
Despite also being high in saturated fat, research suggests that it may improve heart health.
High-protein, low-carb dairy foods like cheese may likewise help decrease body fat and increase muscle mass.
SUMMARY
Cheese is a tasty, filling food that may improve heart health and
promote the loss of body fat.
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]]>Limiting saturated fats in your diet along with regular exercise and other healthy practices may help lower the low-density lipoprotein (LDL) in your blood.
Cholesterol is made in your liver and has many important functions. For example, it helps keep the walls of your cells flexible and is needed to make several hormones.
However, like anything in the body, too much cholesterol (or cholesterol in the wrong places) creates concerns.
Like fat, cholesterol does not dissolve in water. Instead, to move around the body, it depends on molecules called lipoproteins. These carry cholesterol, fat, and fat-soluble vitamins in your blood.
Different kinds of lipoproteins have different effects on health. For example, high levels of low-density lipoprotein (LDL) results in cholesterol deposits in blood vessel walls, which can lead to:
- clogged arteries
- stroke
- heart attack
- kidney failure
In contrast, high-density lipoprotein (HDL) helps carry cholesterol away from vessel walls and helps prevent these conditions.
There are many natural ways to increase HDL (good) cholesterol and lower LDL (bad) cholesterol.
The link between dietary and blood cholesterol
The liver produces as much cholesterol as your body needs. It packages cholesterol with fat in what’s called very low-density lipoproteins (VLDL).
As VLDL delivers fat to cells throughout the body, it changes into the more dense LDL, which carries cholesterol wherever it is needed.
The liver also releases HDL, which then carries unused cholesterol back to the liver. This process is called reverse cholesterol transport, and it protects against clogged arteries and other types of heart disease.
Some lipoproteins, especially LDL and VLDL, are prone to damage by free radicals in a process called oxidation. Oxidized LDL (oxLDL) and VLDL (oxVLDL) are even more harmful to heart health.
Although food companies often advertise products as being low in cholesterol, recent research has shown that dietary cholesterol actually has only a small influence on the amount of cholesterol in the body.
This is because the liver changes the amount of cholesterol it makes depending on how much you eat. When your body absorbs more cholesterol from your diet, it makes less in the liver.
Current guidelines by leading U.S. health organizations for lowering risk of heart disease no longer contain specific recommended levels for dietary cholesterol, including the:
- American Heart Association (AHA)
- American College of Cardiology (ACC)
- 2020–2025 Dietary Guidelines for Americans (DGA)
Beginning in its 2015–2020 guidelines and continuing in the current 2020–2025 guidelines, the Dietary Guidelines Advisory Committee eliminated its previous recommended daily cholesterol limit in favor of a new focus on dietary patterns rather than macronutrients. Its recommendations are based on an extensive review of recent research.
The 2020 DGA recommends, for people 2 years old and over, to limit intake of saturated fat to less than 10% of calories per day. They also recommend replacing saturated fats with unsaturated fats, particularly polyunsaturated fats.
The guidelines do recommend moderating cholesterol consumption, but this is more to limit the saturated fat that often accompanies cholesterol in foods than to limit intake of cholesterol itself.
While dietary cholesterol may have little influence on your body’s cholesterol levels, other factors in your life may, such as:
- family history
- smoking
- a sedentary lifestyle
- heavy alcohol consumption
Healthy lifestyle choices can help turn the tide by increasing the beneficial HDL and decreasing the harmful LDL. Read on to learn about natural ways to improve your cholesterol levels.
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]]>The post Essential Nutrients For Better Eye Health appeared first on Tricks and Really Cool Tips.
]]>Omega-3 Fatty Acids
Omega-3 fatty acids are essential when it comes to the structural part of the cell membranes that help to protect the retina of the eye. Therefore, it is important to eat foods high in Omega 3s including salmon (not farmed), krill, walnuts, and flaxseed. If you are vegetarian or vegan and don’t think you can get enough through your diet, you can purchase Omega 3 pills that do not contain fish oil (and some that do if you do not have any dietary restrictions). Researchers have found that individuals with higher levels of omega-3 fatty acids in their blood were at much lower risk of advanced degeneration of the macula of the eye (the part of the retina that allows you to see what is straight in front of you).
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]]>Everyone likes the idea of improving their mood and overall body health and well-being and achieving that could just take a number of weeks. Here are 20 foods rich in nutrients that when taken will decrease depression and the best part is that they can easily be found in grocery shops or the nearby supermarket.
Cashews
Magnesium has been proven to have a correlation with an individual’s level of depression. When your body has low magnesium levels, you are highly likely to experience an increased amount of of depression symptoms. You can however get this under control by eating foods rich in magnesium such as cashews. Cashews can be mixed with different foods or dishes such as salad, stir-fry or you could have them as a snack.
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]]>
Nutritional surveys that have been conducted in Europe, Canada, New Zealand, Brazil, and the United States have found that ultra-processed foods now contribute to about 25-50% of total daily energy intake. For most people, this kind of consumption is unimaginable, because many believe they are eating healthier foods than they truly are. A study published in a 2018 edition of the Natural Medicine Journal found that every 10% increase in calories that is derived from ultra-processed foods increases the risk of cancer by 11% (Schor, 2018).
With nearly 1.5 million people being diagnosed with cancer annually, it is certain that the global population has a problem that needs to be dealt with—and it all starts with what is getting put on the dinner plate.
Avoid the following foods at all costs to lower your risk of cancer.
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