Your liver performs over 500 functions, and it filters one liter of blood each minute. The liver is involved in the maintenance of over 2000 internal enzyme systems. Amazing isn’t?
If we lose this handy organ, we will die within 24 hours, so it is a must that we take good care of our liver. Listed in this article are 12 liver friendly foods and some great tips that’ll significantly boost your liver health.
Structure and Function of Liver
The liver is a large reddish brown organ or accessory digestive gland that sits on the right side of your belly. It weighs about 3 pounds.Your rib cage protects your liver, and so you can’t feel it. The liver has two large sections called the right and the left lobes.
Gall bladder sits under the liver and stores the bile produced by it. The liver consists of highly specialized tissue which is made up mostly of hepatic cells that perform a wide variety of high-volume biochemical reactions.
- The liver detoxifies the blood that comes from your digestive tract before passing it to the other parts of the body.
- Produces bile which increases the absorption of fats.
- Stores vitamins, iron, and sugar glucose
- Breaks down hemoglobin, insulin and other hormones
- Converts stored sugar into functional sugar when your body’s blood glucose levels fall below normal.
- Destroys old red blood cells
- Converts ammonia into urea which is vital in metabolism.
How to Keep Your Liver Healthy
“It’s an organ you could easily trash if you don’t take good care of it,” “And once you trash it, it’s gone, ” says Rohit Satoskar, MD, of the MedStar Georgetown Transplant Institute to WebMD.
Avoid or limit alcohol. Alcohol damages liver cells which lead to scarring or swelling and cirrhosis of the liver. According to US Government guidelines, men can drink up to two drinks a day and women only one.
Certain medications can be harmful. The painkiller Tylenol can harm your liver if you take too much of it. You can find Acetaminophen (Tylenol) in many medicines such as cold drugs and prescription pain medicines. Without your knowledge, you may be taking in more of acetaminophen.
Some cholesterol drugs may hurt your liver. Some medications may be harmful if you consume alcohol or combine with other drugs.
Eat a nutritious diet and exercise regularly. These healthy habits help to keep your weight in check and prevent fatty liver disease, a condition that leads to cirrhosis.
Prevent viral hepatitis.
- Hepatitis A. You can catch this disease from drinking water that’s been contaminated. Get yourself vaccinated if you travel to places where there is an outbreak.
- Hepatitis B and C. Hepatitis B and C can spread through blood and bodily fluids. Never share your toothbrushes, razors or needles with others to reduce the rate of infection.The vaccine is present for hepatitis B, but you don’t have one for hepatitis C.
The Centers for Disease Control and Prevention says it is better to get tested for hepatitis C if you were born between 1945-1965.
Herbs and dietary supplements. Be careful with herbs and supplements because some of them can harm your liver. Few of them have caused problems namely chaparral, cascara, kava, comfrey, and ephedra.
Some herbs and supplements like the milk thistle seed, Chanca Piedra, and Borotutu bark have hit the market promising to restore the liver but be wary of them. There’s no high-quality evidence of such claims, and some may even harm your kidney.
Avoid touching or breathing in toxins. Some aerosol products, cleaning products, and insecticides contain chemicals that harm your liver. Cigarette Additives can also damage your liver.
Drink coffee. Studies show that drinking coffee reduces your chances of getting a liver disease. Experts say that chemical compounds in coffee may help protect your liver.
Liver Friendly Foods
Hepatology experts agree that anyone worried about their liver’s health is served well by cooking with garlic. Garlic is rich in a variety of Sulphur containing compounds, selenium, arginine, vitamin B6 and vitamin C. Taiwanese researchers found that the phytochemical allicin found in garlic induced cancer cell death in human liver cells.
Australian researchers found that garlic is effective in reducing total serum cholesterol and LDL cholesterol in individuals with total cholesterol levels. Because high cholesterol levels link to fatty liver disease, regular garlic consumption could prevent or even reduce fatty liver.
Scientists found that garlic can reduce liver toxicity caused due to oxidative stress when mice overdosed with acetaminophen.Fresh garlic extract contains high levels of antioxidants which protect your liver from natural and environmental toxins.
Drinking lots of water enhance your liver detoxification process. Water flushes out the tissues of the liver and makes them free of toxins. Experts recommend that you drink eight glasses of water daily to fully clear toxins from your body.
The other benefit of drinking water is that it allows the kidneys to filter properly. Adequate water helps the kidneys to filter waste products so that your liver can focus on metabolizing its waste.
If you drink lemon water early in the morning, it may promote liver detoxification. Lemon contains vitamin C and other antioxidants which promote liver health. Adding lemon juice to water stimulates gallbladder contractions.Now, these contractions allow the bile from the liver, which accumulates toxins overnight to flow to the duodenum from the small intestine and from there out of the body.
Broccoli has a host of good-for-your nutrients from proteins, fiber, vitamins C, A and B6, potassium, magnesium,calcium, and iron as well as antioxidants that protect you against cancer-causing free radicals.
A study published in the Journal of Nutrition says,just adding broccoli to your typical Western diet which is high in processed sugars and fats may adequately protect you against cirrhosis and liver cancer.
Broccoli is rich in glucoraphanin— a compound which is not found in most other foods. After you ingest it, glucoraphanin gets converted to sulforaphane which links to cancer prevention. The researchers found that broccoli significantly optimized liver health.
Seaweed is a great detox food. They contain the broadest range of minerals about 10 to 20 times more than in vegetables. Algin present in seaweeds absorbs the toxins found in the digestive tract.This element can remove heavy metals and radioactive particles from your body. Kelp contains high amounts of algin.
The chlorophyll present in green seaweed is a potent detoxifier. Chlorophyll contains special fibers that bind and remove various unwanted substances thus helping the liver in its detoxification process. You can consume the sea vegetables either fresh or dried. Drying doesn’t reduce its nutritional value. Make sure to rinse well if you consume fresh seaweed.
Turmeric is possibly one of the healthiest spices in the world. The primary substance in the turmeric is the curcumin. It is responsible for this yellow herb’s health promoting properties.
The antioxidant and anti-inflammatory activity of curcumin reduces the amounts of molecules that promote liver damage. Curcumin activates the programmed cell death in the liver stellate cells that cause liver fibrosis.
It reduces oxidative stress by increasing the amounts of glutathione in the cells. Glutathione fights reactive oxygen species in the liver tissue and prevents them from causing damage. Curcumin stimulates bile production and flow and thus helps to metabolize and eliminate fat.
Researchers from the University of Iowa say that ursolic acid, found in apple peel partially protects mice from obesity and fatty liver disease. The investigators found that ursolic acid increased brown fat and lean muscles in mice. Brown fat helps to retain body heat by burning calories.
Apples are rich in pectin which helps to remove toxins and cholesterol from your blood. They are also rich in malic acid which contributes to removing carcinogens and other toxic substances from your blood.
Slightly bitter and peppery with a tinge of citrus cumin significantly boosts your liver health. Indians, Mexicans and Middle Easterners use cumin in their cuisine. Research studies say that cumin helps to reduce weight gain, enhance digestion and energy production and improves your blood sugar level. Above all, it is useful in liver detoxification.
Cumin stimulates the function of pancreatic enzymes which strengthens the liver’s function in digestion and absorption.Researchers from Annamalai University, India found that cumin extract can reduce pancreatic inflammatory markers as well as total cholesterol and triglycerides.
Artichoke is a fibrous green vegetable containing cynarine. It’s a phenolic compound that has cholagogues and choleretic properties. Cholagogue purges the downward movement of the bile, while choleretica is a substance that stimulates the production of bile in the liver.
Researchers from Turkey found that artichoke leaf extract decreased fat and cholesterol levels in the liver. It prevents liver injury when administered before the exposure of a known liver toxin.
Artichoke extract contains sufficient antioxidant activity to protect your liver from damage. It also fights against liver cancer. Always choose fresh and pesticide free artichokes for optimal liver health.
Avocado provide roughly 20 vitamins and minerals and significantly boost your liver health. They fight off inflammation and assists in detoxification.
The healthy fats in avocados improve your cholesterol profile by lowering LDL’s and increasing the high-density lipoproteins or the good cholesterol.
Avocados are the leading food source of the master antioxidant glutathione. It filters out harmful substances and protects your liver cells from damage.
Avocados are rich in both vitamin E and K which fight cellular inflammation. Anti-inflammatory intervention is a trusted approach towards your liver health support.
Avocados are also good sources of vitamin C and E that neutralizes free radicals. Neutralizing harmful free radicals prevents liver cells from damage.
Brussels sprouts are rich in vitamins C,K, folate, manganese, and fiber. The fiber-related components present in Brussels sprouts bind together with bile acids in your digestive tract. With this binding activity, these bile acids are readily excreted, and this action lowers your cholesterol levels.
Brussels sprouts provide great detox support to your body. Firstly they are an excellent source of glucosinolates which are required by your cells for detoxification of cancer-causing substances.
Secondly, your body’s detox system needssignificant amounts of sulfur to work efficiently. Brussels sprouts are rich in sulfur-containing nutrients and helpin liver detox.
Thirdly detoxification process requiresadequate antioxidant support. Brussels sprouts provide them because they are an excellent source of vitamin C and a good source of manganese.
Asparagus increases the levels of ADH and ALDH the two liver enzymes that help metabolize ethanol (the alcohol you might have drunk last night). Thus asparagus reduces the symptoms of alcohol hangover and protects your liver against toxic contaminants.
Researchers found that asparagus leaves have therapeutic value. The aminoacid and inorganic mineral content werehigher in the leaves than the shoots.
Asparagus contains glutathione a potent antioxidant famous for its detoxifying properties.It is a natural diuretic and is an excellent source of folate, fiber, and iron. It is also rich in vitamins A,C,E, and K.
Wheatgrass juice is a good source of vitamins B, A,C,E and K. It also contains potassium, iron, calcium and aminoacids making it one of the most natural detoxifiers.
Wheatgrass is a plant carbohydrate food. It is said to be more nutritious for the liver than other fruits and vegetables. A study published in Phytotherapy Research says that some types of wheatgrass help lower the buildup of fatty lipids in the liver of rats.
Wheatgrass has a high saponin content and offers excellent support to your lymphatic system helping it to carry hundreds and thousands of toxins out from the cells of the body.
For a healthy liver drink clean water, check for parasites, and reduce your red meat and saturated fat consumption. Include extra virgin olive oil, nut and seed oils and fish oils in your diet.
Good old fashioned Epsom salts can help detox your liver. Include lots of green salads and vegetables in your diet. They help correct alkalinity and boost your metabolism. Destone your liver by drinking a potent mixture of Epsom salt, olive oil, and grapefruit. The mixture clears out the gallstones and improves bile flow.
Oxygenate your blood and liver with regular exercise. Keep toxic residues and pesticides out of your system. A healthy liver will help in weight loss, increase energy and boost your vitality, so take good care of it.
A Healthier You for the New Year
The New Year is usually the time when we resolve to start living a healthier lifestyle, especially after indulging during the holiday season. But resolutions are easier said than done – just as gym memberships rise at the start of the year, they tend to drop off after a few months.
Promising that you will start eating and living healthy is easy but actually doing it long term is much harder. So how can we make it easier to commit to a healthy new you? Electrolux is here to give us a few tips on how we can get started on that healthier lifestyle – and stick to it!
Get someone on board
Get someone close to you to join you in your workouts and diets – like a friend, relative or your husband. The company will make it more fun and you’ll have someone to bond with over the process. Having a support system is one way to keep you on track when it comes to your goals.
Overdoing things in the beginning, especially if this is your first time trying to eat healthy or doing regular exercise, will make changes hard to maintain. Start with small changes in your diet, like incorporating vegetables in your regular meals. Slowly remove processed food from your refrigerator and cabinets. Start with short jogging sessions once a week then gradually increase in frequency. Eventually, you will get more comfortable as these small tasks turn into habits. This is your cue to go a level higher in your diet and workouts.
Begin your day with protein
You’ve most likely heard of the saying “breakfast is the most important meal of the day”. Time to listen to it as doing so is proven to lessen cravings and hunger pangs throughout the day, so you’ll be less tempted to indulge in carbs and sugary food.
Start with 25-30 grams of protein for breakfast every day. Some healthy ingredients you can include in your morning meals are fruits, vegetables, eggs, and sweet potatoes. Try mixing oats with yoghurt and your choice of fruits and leaving them overnight in the freezer or be adventurous with more unusual ingredients like peanut butter and jelly oats.
For a more savoury meal you can create a sweet potato, black bean, and egg white breakfast burrito. Just wrap everything together and you have a quick, easy and healthy meal.
Load up on fruits and vegetables
A diet that involves more fruit and vegetable intake is always recommended. Keep in mind that your body still requires protein, so what you can do is add more vegetables to meat-based dishes. Make beef and broccoli stir-fry or prepare a turkey taco lettuce wrap that uses lettuce as a substitute for taco shells. Another idea is adding fruits, egg, or a little meat to salads to add more flavor or create your own protein shake using various fruits.
You can also opt to eat fruits or veggies for snacks instead of the usual chips, cookies, chocolates, and other processed food. If you want more flavor, eat your veggie slices with guacamole or spinach dips.
Ensure you’ll always have a ready stash of fresh fruits and vegetables with the Electrolux NutriFresh Inverter Refrigerator. It’s equipped with the FreshShield Crisper, which has a unique tight seal that keeps temperatures stable, minimizes water loss and provides higher humidity, which allows fruits and vegetables to stay market-fresh for up to 7 days.
It also attracts and absorbs stray odors as well and eliminates 99.8% of bacteria through its FreshTaste Deodorizer.
While it may be hard to stick to your New Year’s Resolutions, getting friends involved and starting with small changes in diet and exercising regularly can reap big rewards! For more ideas on healthy living, visit electrolux.com.ph, and follow instagram.com/electroluxph, and facebook.com/ElectroluxPhilippines.
Electrolux shapes living for the better by reinventing taste, care and wellbeing experiences, making life more enjoyable and sustainable for millions of people. As a leading global appliance company, we place the consumer at the heart of everything we do. Through our brands, including Electrolux, White-Westinghouse, AEG, Anova, Frigidaire, and Zanussi, we sell more than 60 million household and professional products in more than 150 markets every year. In 2016, Electrolux had sales of SEK 121 billion and employed 55,000 people around the world. For more information, go to www.electrolux.com.ph.
Five Tips to Achieve Your Fitness Resolutions
We’d love to say the word resolution and all of that promises we’ve made for 2018. However, it can be oftentimes over-the-top and unrealistic, especially if it’s about eating healthy and getting fit. That’s why we’ve sought the help of Dietitian-Nutritionist Cheshire Que to share strategies that shun quick fixes in favor of results-producing changes. Here’s how to live mindfully without feeling overwhelmed:
1.Catch up on your 8-hour sleep. By sleeping eight hours a day, you are doing yourself a favor. Not to mention, a world of good to your mood, memory, and immune system! Lack of sleep also contributes to weight gain and obesity that wrecks your monthly period.
2.Go easy on sweets and fried food. You’ve had too much during the holidays and now is the time to detox. Balance out your calorie intake and minimize the junk foods in your life, a.k.a fried, sweet, and salty. Excessive amounts make you cramp, bloat, and may cause a sudden rise and fall on your sugar levels thus affecting your mood as well.
3.Eat fresh. Fruits and vegetables cleanse the digestive system, clear the skin, and promote weight loss. Regular bowel movement especially during your red days keep you light and less bloated. And because they’re high in fiber, vitamins, and antioxidants, it helps to increase your satiety, making you feel full in just a few, smaller servings! Forget drastic and fad diets, stock up on these veggies instead, which are highly recommended by Dietitian-Nutritionist Cheshire Que:
a.Ampalaya – rich in iron and has insulin-like properties that help control blood glucose
b.Malunggay and other dark, leafy veggies – also rich in iron which boosts and promotes good mood & combats fatigue
c.Carrots – high in Vitamin A for a healthy, glowing skin
d.Kangkong or Chinese Spinach – packed with high amount of calcium for stronger bones
e.Chayote – full of fiber that promotes digestive health and folate for DNA synthesis and healthy blood cells
If you are serious about infusing your food with nutrient-dense ingredients, keeping a food journal is a great way to set up your meal plan to success. That way, it encourages you to consume fewer calories and provide the motivation that you need every single day!
4.Take a multivitamin supplement if your intake of nutrient-rich foods is inadequate. Minimizing salty and sweet food you badly crave does not mean you become instantly healthy. The absence of nutritious foods is a red flag that should be addressed too. An iron supplement may help prevent iron deficiency anemia for those with heavy menstrual flow. Take multivitamins that have all the necessary vitamins including calcium for strong bones and folate for a healthy heart and sound mind.
5.Move. Move. Move. All that daily inactivity is the biggest health hazard you’re up against. Desk jobs, long commutes, and too much Facebook and Netflix –is about as fattening as a steady diet of bacon and hotdogs. Here are some ways to stand up and just go: walk around your home while on the phone, dance while cooking, wash your car instead of taking it to the car wash, grab a coffee “to go” and walk as you sip! Mindful movement can offset all the sitting you can’t avoid and may help you to burn more calories a day.
And if you find yourself constantly using your period as an excuse to not go to the gym, take it from restaurateur and blogger Dianne Salazar. She said, “That time of the month doesn’t need to hinder you from physical activities like working out. It actually helps you feel less sluggish and boosts your mood. I do CrossFit almost everyday even when I’m on my period and I need not worry about leaks and discomfort, thanks to Jeunesse Anion All Night Pad! It gives me maximum protection even when I lift heavy weights.”
Ladies, your period is a gift and it should not stop you from reaching your fitness goals. Use quality sanitary pads to make sure you are worry-free and fully protected from leaks. By changing your pad every four to five hours, it helps to ward off bacterial growth that causes odor. With Jeunesse Anion pads, you don’t have to think about leaks and stains as its seven layers of powerful protection made of dirt-free and sterilized virgin pulp is gentle on skin and holds a superior amount of liquid, so nothing can stop you during that time of the month.
Available at Watsons, Mercury Drug Stores, and other leading supermarkets and groceries nationwide, Jeunesse Anion also offers ultra day non-wing, ultra day pad, ultra night pad, all-night pad, and panty liner to help every woman to go through their period with ease and comfort. For hassle-free shopping with the convenience of free delivery straight to your doorstep, visit www.lazada.com.ph.
Wellgold International Inc. distributes Jeunesse Anion Sanitary Napkin and Liners and currently available at Watsons, selected Mercury Drug and South Star Drug outlets, SM department store’s health and beauty section, Robinson’s Supermarket and selected department stores, Shopwise, Rustan’s Supermarket, Waltermart, Landmark Department Store, PCX stores, selected Metro Gaisano outlets, plus other selected stores in Visayas and Mindanao. You can also purchase online with free delivery via www.lazada.com.ph. For more health tips, visit www.jeunesseanion.com and follow Facebook, Twitter, and Instagram: Jeunesse Anion. For inquiries, email: email@example.com or call (02) 4701294.
Healthy Habits At Work to Boost Productivity
When striving to maintain optimal overall health, it’s imperative to instill good habits into your busy work schedule, which can also make you happier and more productive. Plan for success by following these six tips and tricks to achieve a healthy lifestyle.
Stay hydrated. Start your day off with a glass of water, staying hydrated improves your rate weight maintenance, mood and energy levels.
Tip: keep a water bottle on your desk in case you forget.
Take breaks. Refrain from sitting all day long — jump at every opportunity you have to step away from your desk and walk around. Short breaks and light exercise are proven to increase productivity and creativity. If you have a one-on-one meeting, make it a walking meeting. You can take a stroll through the office or on your floor while connecting about the task at hand.
Snack smart. Store wholesome snacks at your desk to curb those afternoon cravings. Nuts, dried fruit and microwaveable popcorn are all great ideas. They help you stay full for longer due to their high fiber and healthy fat content, and they don’t expire too quickly. Orville Redenbacher microwaveable popcorn provides you with a satisfying snack in just a few minutes. It’s a convenient option made with 100 per cent whole grain popcorn, which is high in fiber and now most flavors contain no artificial colors, flavors or preservatives.
Lunchboxes aren’t just for kids. Packing and planning what you eat ahead of time will mitigate problems when the cravings start kicking in. Meal prep is sure to help you stay on track and save money. And don’t delay your meals; eating at regular intervals will help you stay on your A game and fuel your brain.
Start the Year Strong with This High-Performance Vegetable
(BPT) – Chasing a place on the podium isn’t possible without the proper fuel for your body. Whether you’re going for the gold or just passing the pigskin in honor of the big game, athletes and amateurs alike need the right combination of nutrients to take on their training, and sports nutritionists across the nation are recommending one vegetable in particular to get them there – potatoes!
Carbohydrate – Potatoes are a nutrient-dense vegetable with 26 grams of quality carbohydrates. Carbohydrates are important for optimal physical and mental performance as the primary fuel for your brain and a key source of energy for muscles. And, because your body’s own stores of carbohydrates are limited and may be depleted – even in a single session of intense and/or prolonged exercise – it’s important to replenish them.
Potassium – Did you know a medium-sized potato with the skin has more potassium than a medium-sized banana? A medium (5.2 ounce) skin-on potato contains 620 mg of potassium, an important electrolyte that aids in muscle, cardiovascular and nervous system function. The 2015 Dietary Guidelines mention potassium as an under-consumed nutrient of concern, and recommend consuming foods with high levels of potassium such as white potatoes.
Energy – Potatoes are more energy-packed than any other popular vegetable. Adequate energy intake supports optimal body functions and it’s critical to take in the appropriate number of calories to match the demands of the day, especially while training.
Partial to pasta or rice? With as much – if not more – of several essential vitamins and minerals found in spaghetti, brown rice or whole wheat bread, potatoes are a smart addition to your other favorite performance foods (compared on a per-serving basis). What’s more, a medium Russet potato with the skin has more vitamin C and potassium than a medium sweet potato.
There is a medal-worthy potato option to fit your tastes (and schedule) no matter what sport is your specialty. Leslie Bonci, registered dietitian and nutrition consultant for the Kansas City Chiefs and the WNBA, says, “I love potatoes for their versatility, affordability and applicability to all types of culinary options. The carbohydrate, fiber and potassium make them a great choice for workouts and offer a change of pace and taste from other sports-focused foods.“
She created a recipe for portable and crunchy On-the-Go Potatoes for a quick savory snack for mid-hike or mid-bike that’s ready in just about 30 minutes. Gearing up for a busy week? Make a batch of On-the-Go Potatoes on Sunday and freeze them. Defrost throughout the week by leaving in the refrigerator overnight, and then simply re-heat in the toaster oven (or enjoy cold).
Yield: 8 servings (about 5 potatoes per serving)
24 oz. petite yellow potatoes (about 40 petite potatoes)
2 tablespoons olive oil
2 tablespoons soy sauce
1 cup panko crumbs
1/4 cup tuxedo sesame seeds
2 teaspoons Chinese 5-Spice seasoning mix
Put potatoes in a bowl and toss with the olive oil and soy sauce. Mix to coat well.
In a separate bowl, combine panko bread crumbs, sesame seeds and 5-spice seasoning and mix well.
In small batches, put the potatoes in the bread crumb mixture and roll around to coat well.
Transfer to a cookie sheet. Bake at 450 degrees for 20 to 25 minutes, until cooked through.
Per serving (8 servings; about 5 potatoes per serving): Calories 174, Fat: 5.7 g, Cholesterol: 0 mg, Sodium: 257 mg, Carbohydrates: 26.8 g, Fiber: 2.5 g, Potassium: 485 mg, Protein: 4.3 g, Vitamin C: 7 mg
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