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When you feel tense, there are several ways to reduce your stress level. Your food can be your best friend or worst enemy. It’s important to be mindful of what you eat when you feel frazzled. According to research, even being stressed can make you need more nutrients like magnesium, zinc, calcium, iron and niacin.

According to an article, the quality and quantity of nutrients that you consume over time can affect the neural circuits in your body that control emotions, motivation and mood. It can be difficult to determine the exact causal link between diet and conditions such as depression. However, some research has shown that both diet and mental illness can influence each other. Research has also shown that gut microbiota, which is a mix of good and harmful bacteria in the intestines, can be correlated with how we feel.

The microbiome, or gut, health affects your mood, feelings, and psychological well-being, says Alice Figueroa. She is a nutritionist and author of A Guide to Reverse Prediabetes and Start Healthy Habits.

If you do not address unhealthy eating habits, they can increase stress levels and your future risk of developing health problems. Figueroa believes that everyone can use food to combat stress. There is no need for expensive supplements or complicated methods. Next time you are under stress, prepare yourself with these 10 delicious foods that will help reduce your stress.

1

Herbal tea helps promote feelings of warmth and calmness

It’s not always the nutrients that help reduce stress but rather the feelings that foods and drinks can induce. Sandra Meyerowitz, MPH, RD, is an online nutritionist and owner of Nutritionworks in Louisville, Kentucky. She says that drinking a cup of warm tea can help you feel calmer.

Researchers have found that sipping and holding a warm drink increases feelings of “friendliness” and interpersonal warmth. Sipping warm beverages has a soothing effect, no matter what flavour. However, certain herbs, such as lavender or chamomile, have been shown to relax on their own.

Figueroa says that herbal teas are great for relaxing, but green teas can be a good choice when you want a little caffeine boost. Green tea contains flavonoids, which, according to studies, support brain health. According to research, they can protect neurons from injury caused by neurotoxins and suppress neuroinflammation. They also promote memory, learning and cognitive function.

Mayo Clinic reports that a cup of green tea contains 28 mg of caffeine, while brewed black coffee contains 96 mg. Green tea is also a better choice than coffee for those who want to relax.

Flavonoids, a group of plants and fungi that are good for you, can also be found in dark chocolate and citrus fruits. Wine and dark chocolate also contain flavonoids. Figueroa advises that despite green tea being a green light, reduce caffeine intake in the afternoon for a better night’s sleep.

2

Dark Chocolate Offers an Antioxidant-Rich Indulgence

Incorporating dark chocolate into your diet can help reduce stress in two ways: through its chemical and emotional effects. Meyerowitz says that chocolate can feel like a treat, so savouring a small piece can reduce stress.

According to a study, dark chocolate is high in antioxidants and may help reduce stress. This is because it lowers the levels of stress hormones within the body. Participants in this study ate 1.5 ounces per day over two weeks. Meyerowitz advises that dark chocolate should be consumed in moderation. You should aim to consume only a quarter of a small bar of dark chocolate (about 1 oz). Figueroa also recommends checking the bar for excess sugar.

She says it’s important to select high-quality dark chocolate. You might have heard of the “bean to bar” movement, which emphasizes high-quality ingredients and the responsibility that each chocolate maker takes for the entire process. The “farm to table” approach ensures that the bar contains only pure ingredients and has no hidden chemicals or additives.

On the label, look for only two or three ingredients, such as cocoa beans, cane syrup, and cocoa oil. A high cocoa content can also be desirable. According to a study from 2022, dark chocolate with 85% cocoa can improve moods more than chocolate that contains 70% cocoa.

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Follow these expert tips to reduce stress and improve resilience and your overall well-being.

3

Whole grains are a mood-boosting way to carbo-load

Research has shown that carbohydrates temporarily boost levels of serotonin. This hormone is known to improve mood and reduce stress. Stressed people will have improved concentration and focus once serotonin levels increase. Choose healthy, unrefined carbs like sweet potatoes or whole grains for better nutrition. Limit simple carbohydrates such as white pasta, white bread, cookies and cake. The blood sugar spikes and crashes quickly when you consume unrefined carbohydrates, according to Harvard T.H. Chan School of Public Health.

Figueroa says that fibre is also important for a healthy microbiome in the gut.

4

Avocados Offer Stress-Busting Omega-3 Fatty Acids

Avocados can be added to salads or used in guacamole. They also contain omega-3 fatty acids. High doses of essential acids have been shown to reduce anxiety. Meyerowitz stresses the importance of consuming the correct amount of omega-3 fatty acids in your diet to improve overall health, as well as reduce stress. The federal government’s dietary recommendations define this amount at 1.6 grams of ALA (alpha-linolenic acids, a type of omega-3 fatty acid) for men and 1.1 g for women.

Avocados are more than just omega-3 fatty acids. Also, they contain fibre, phytochemicals and essential nutrients. In a 2021 review, five studies and 19 clinical trials were reviewed. The results showed that avocados can improve gut health, weight management, and brain function. Researchers believe that avocados’ low-calorie density, low ratio of unsaturated to saturated fats and high prebiotic fibre content are responsible for this.

A large survey of U.S. adult respondents also suggested that avocados were linked to a better diet and increased nutrient intake, as well as lower metabolic syndrome risk. Metabolic syndrome is a grouping of conditions, including high blood pressure and weight gain. The survey did not prove a causal relationship between avocados and improved health indicators.

5

Fish can boost your heart health while reducing stress

Add seafood to your diet to help you fight stress and prevent heart disease. Harvard Health Publishing says that fatty fish are great because they’re healthy and because their omega-3s interact easily with brain molecules related to mood. According to the American Heart Association, fat fish includes tuna, salmon, halibuts, mackerels, herrings, lake trout and sardines.

Are you not a fish fan? Other whole-food choices include seaweed, chia seed, flaxseed, walnuts and fortified foods such as certain brands of eggs, milk, soymilks and nut milk. Fish oil is a good source of omega-3s. You can find it at the local grocery or drug store. Harvard Health Publishing states that omega-3 supplements are linked to a reduced risk of heart disease and stroke.

Figueroa believes fish oil can be used if you don’t eat a diet rich in omega-3s and include fish at least two times a week. She cautions, however, that you should consult your doctor or a registered dietitian prior to beginning a supplement regimen in order to determine the best brand of fish oil and dosage for your specific health goals.

6

Warm milk can help you get a good night’s sleep, aiding stress management

Warm milk is an age-old remedy to help you sleep better. Warm milk has a relaxing effect on the body and mental level, according to SleepAdvisor.org. People who have grown up drinking warm milk can use the ritual to signal to themselves that it is time to go to bed. The act of drinking a hot beverage while curled up on a couch on chilly nights is also relaxing.

Calcium-rich food is an important part of a healthy, balanced diet. But this nutrient can also reduce depression. A survey conducted in 2023 on almost 15,000 participants found that symptoms of depression decreased as calcium intake increased. Calcium-fortified milk and dairy products can relax muscles and stabilize mood. In one review, calcium was found to ease the symptoms of premenstrual disorder.

According to MedlinePlus, if milk is not your thing, yoghurt and cheese are also excellent calcium sources. If you are lactose-intolerant, green leafy vegetables (such as kale and broccoli), almonds, sunflower seeds, and canned salmon with soft bones are all good sources of calcium.

7

Nuts are a great stress-busting snack, and they’re high in healthy fat

Nuts contain a variety of nutrients, including B vitamins and healthy fatty acids. Meyerowitz believes that B vitamins can be an important part of a nutritious diet, and they can reduce stress. Almonds and pistachios can even lower blood pressure. A small study from 2022 found that walnut consumption by college students may have a protective effect against the negative effects of academic stress. You can add walnuts to your diet, but limit the serving size to a handful per day to avoid excessive calories.

Figueroa notes that nuts and seeds also contain a lot of magnesium. This is a good thing, he says, since magnesium has been associated with better anxiety management. One review found that magnesium was beneficial for people with mild-to-moderate levels of anxiety. However, more studies are needed to confirm this.

8

Citrus Fruits, Strawberries and Vitamin C Help to Fight Stress

According to some studies, high levels of Vitamin C can help reduce stress. In a double-masked trial, participants who took 500 mg of vitamin C per day reported a reduction in stress. A review of vitamin C supplements found that they could help with stress-related disorders such as anxiety or depression. Start by eating fruits such as oranges, strawberries, grapefruits and grapefruits.

9

Probiotics can help you manage stress by creating a healthy gut microbiota.

Figueroa explains that probiotics are the best way to maintain healthy gut hormones. Harvard Health Publishing states that probiotics boost the immune system and protect against harmful bacteria. They also improve digestion and absorb nutrients. According to a 2021 study, taking the probiotic Lactobacillus Plantarum can alleviate stress and anxiety symptoms. This may be due to the relationship between gut microbiome (gut bacteria) and mood.

Figueroa says that probiotics are available as supplements, but the U.S. Food and Drug Administration does not regulate them. The pills can also be more costly than the food version. Some top-rated brands cost more than $40 per month for a supply.

According to a second study, probiotics are also found in foods, and they appear to be slightly superior to the form of the pill. However, both forms are effective carriers of good bacteria.

Figueroa loves kefir, which is fermented yoghurt. She also recommends fermented foods such as kombucha and miso, as well as a Japanese fermented bean paste found in miso broth.

10

Fiber-rich foods may reduce stress and anxiety.

Figueroa said that fibre-rich food is gut-friendly and it can help reduce stress. A high fibre intake may be associated with reduced anxiety and depression. In a 2021 study, more than 3,300 adults were examined. The results showed that a higher fibre intake was associated with reduced psychological distress. Women with a higher fibre intake also had a lower risk of depression.

Figueroa suggests eating green vegetables like broccoli and kale, as well as beans, berries and almonds. Whole grains also have a lot of fibre. Whole grain foods are often identified by a symbol on the packaging or a wording that says so. However, you can also look for the words “whole grain”, “whole wheat”, or similar in the list of ingredients.

Figueroa says that we hear “eat foods rich in fiber” all the time. Fibre helps balance blood sugar levels and prevent insulin spikes.

According to the Mayo Clinic, a blood sugar crash may cause fatigue, anxiety and shaking. It can also lead to irritability and difficulty concentrating. According to the University of California San Francisco, there is a hormonal reaction when blood sugar drops — a rapid and intense release of epinephrine, followed by slower releases of cortisol, growth hormone and glucagon. So, keep your pantry stocked with fibre-rich foods, and stay away from empty carbs like chips and candy.

The best skincare isn’t just for your bathroom or dressing table. It can also be found in the food cupboard and supplement drawer. Check out our list of foods and beverages that can help you maintain healthy, glowing skin.

Why does food affect the skin?

The food we eat or don’t eat will affect our skin’s health and appearance.

This is evident in the skin disorders caused by vitamin deficiencies. A vitamin B deficiency can cause symptoms such as dermatitis, fungal infections, and patchy red rashes.

 

We get most of our vitamin intake from food, especially fruits and vegetables. These foods provide us with nutrients such as vitamin C, selenium, and vitamin E. Our diet can also provide antioxidants that are important for overall health, including skin.

What colour foods are the best for clear skins?

Foods that are yellow, orange, dark green and red contain high amounts of beta-carotene. The body converts this skin-essential vitamin into retinol, its form.

 

Vitamin A is essential for the normal function of the immune system, growth, development, and reproduction.

 

Retinol, it is claimed, helps maintain the vital skin support structures of collagen and elastin.

 

Vitamin C is also found in many fruits and vegetables. This antioxidant is vital for collagen production. Our expert explains the process in 10 foods that are good for collagen.

 

Our article on superfoods explains the importance of eating a colourful, varied diet.

Which foods contain antioxidants?

Eating at least five portions of fruits and veggies daily is one of the best ways to get more antioxidants.

Fruits and vegetables with intense colours are rich in antioxidants. Think about a rainbow on your plate7, with green veggies like kale, fruits like kiwi or orange pumpkins, satsumas or tomatoes, or even fruits like satsumas or orange pumpkins.

 

Try to include a variety of colours in your meals.

Best foods for skin

A high water content in foods may help to hydrate your skin.

 

The study concluded that higher water intake in a regular diet positively impacts normal skin physiology. The study concluded that a higher intake of water in a normal diet positively impacts skin physiology.

 

These six foods have a high water content:

• Water – 96% of the lettuce
• Cucumber – 95% Water
• tomatoes – 94% water
• Watermelon – 92% aqueous
• Strawberries – 91% Water
• Cantaloupe Melon – 90% Water

These foods are also beneficial to your skin because of their high nutrient content:

• Carrots are a great source of vitamin A that helps maintain normal skin. Other vitamin A-rich foods include kale and sweet potatoes.
• Brazil nuts are rich in selenium (an antioxidant) and omega-3 fatty acids. Selenium, an important antioxidant that also supports normal immune function, is found in Brazil nuts.
• Broccoli is a great source of vitamin C. Vitamin C helps maintain normal skin. Citrus fruit, peppers, Brussels sprouts, strawberries, and potatoes are all vitamin C-rich foods.
• Chia seeds have been found to be hydrating when soaked in liquid (or water). They’re also a nutritional powerhouse. Why not try our chia-berry pudding with omega-3s?

Best drinks for skin

A higher intake of dietary water can increase skin hydration10, which is crucial for retaining moisture. Dry skin may result from inadequate water retention.

• Six drinks to support your skin water!
• Green tea
• Beetroot juice
• fennel tea
• ginger shots
• aloe vera juice

The Final Word HTML0

Colourful ingredients are not only a great way to brighten up your meals but also offer a wealth of antioxidants and nutrients.

 

A healthy diet can help support healthy skin. Skin health is largely determined by the sebum content of your skin, its hydration level and pH.

 

Check out these foods to get that glowing skin.

Make your food

Supermarkets tell us that we are ‘time-poor/cash-rich’ and encourage us to buy their ready-made convenience foods. They are not particularly tasty and offer poor value. You are paying a lot for packaging and marketing. You will not only improve the taste, nutrition and flavour of your food by cooking it yourself, but you will also save money. Enjoy home-cooked food and save money.

Don’t be fooled by supermarket promotions.

It’s easy to overspend if you have a habit of doing your weekly shopping in one place. Deals and promotional offers, such as 3 for 2, multisavers, get-one-buy-one-free, and the like, are designed to get you to spend more than you intended. These offers on fresh or chilled foods can lead you to buy more than you intend. If you throw away a promotional offer, it’s not a good deal.

Choose meat from animals raised on free-range but take advantage of cheaper cuts.

Instead of switching to factory-farmed beef to save money, consider less-familiar but delicious cheaper cuts such as the shin of meat, pork cheeks, ribs, or duck legs. They are a great way to get a meaty taste for a fraction of the cost.

Take lunch with you to work.

Spending five dollars a day on take-out food is easy. What for? Perhaps a chilly sandwich with factory meat, rubbery cheese or watery prawns on industrial bread? Or a bag of salty chips and a sugary snack? It’s not good for your wallet, taste buds or waistline. You can save money by making your lunches. They are made with fresh bread, meats that have been raised humanely, and cheeses of your choice. Remember that leftovers from last night are often better eaten cold the next day. Cold meats, roasted vegetables, cubes from the cheeseboard, and a few salad leaves or cherry tomatoes are healthier and better than sarnies, ice-cold salads and other icy foods.

Try something new at the fishmonger.

Overfishing has led to the price of many popular fish species. You can find some excellent fish in less popular species, and they will likely be caught more sustainably. Avoid cod and tuna. Instead, opt for pollocks, megrims, coleys, rockfishes, mackerels, herrings, sprats and mussels.

Buy seasonal foods

Buy fruits and vegetables – British ones, of course – in abundance and during their peak season. This is better than buying the same items year-round. You can eat them all you want, as they’re at their lowest price. Seasonal fruits and vegetables are at their best not only in terms of taste but also nutritionally.

Reduce food waste by using every bit of the food you purchase

Never throw away perfectly healthy food. Use eggs past their “use-by” date in recipes that will cook them well, like cakes, egg mayonnaise, or Spanish omelettes. You can turn stale bread in a food processor into breadcrumbs and freeze them. They are then ready to be used as a topping for gratins, in Sicilian dishes such as the ‘Mollica,’ or for a crisp crumb coating on rissoles.

It is a waste to throw away natural animal fats. Roast beef on sourdough toast dripping with watercress or parsley is delicious. Goose or duck fat makes fantastic roast potatoes or croutons.

Drink tap water

Bottled water is not only bad for the environment, with all the plastic bottles piling up in landfills, but it also costs a fortune. It can cost anywhere from 500 to 900 times as much as tap. You’ll be instantly richer if you give up this habit. You can invest in a filter for your jug if you do not like the taste and are concerned about the purity of the water. If you want, chill the water and serve it with lemon slices.

Forage and grow as much food as you can

You can save a lot of money by growing your food. It doesn’t matter if you have a few herbs on your window ledge or a grow bag in your sunny room. Or a small pot on your balcony with some salad leaves that you cut and reuse. Or some apples on an old tree in your garden. In spring, sniff out wild garlic in the woods and pick blackberries in city parks or roadside thickets. Look for sea buckthorn and samphire along the coast. Eat the ground, elder, to get revenge in your garden.

Cook only once and eat twice or more.

You can expect to enjoy the same food at least twice – but in different ways. For example, a good free-range bird can be roasted, and then the meat from the carcass can be used to make risotto or pack lunches. The stripped carcass is then simmered with vegetables and herbs for a soup stock. You can get the most out of every food item you purchase.

The majority of Americans need to increase the amount of calcium, potassium, vitamin D and dietary fibre they consume. Fruits, vegetables, whole grains, dairy and protein are all part of a healthy diet. This page contains a few easy and quick tips for making healthy food choices.

Background

Consistently choosing healthy food and drinks is the key to good nutrition. Healthy eating patterns may include foods that reflect cultural traditions and budgetary concerns, as well as food and beverage preferences.

Healthy eating is based on fruits, vegetables and whole grains. Dairy products include lactose-free milk, low-fat milk and fortified beverages. Plant-based drinks do not provide the same nutrition as soy and animal milk. The best sources of protein are seafood, poultry, lean meats, eggs, beans, lentils, soy products, and nuts and seeds.

According to the American Dietary Guidelines, most Americans need to consume more fibre-rich foods, as well as calcium, vitamin D, and potassium. We also need to reduce our intake of added sugars, saturated fats, and sodium. Here are a few ways to start.

Bump Up Fiber

Fibre is good for our digestive system and keeps us feeling fuller. It also helps lower cholesterol and blood sugar. Fibre is found in fresh fruits and vegetables, as well as whole grains, beans, nuts, and seeds.

Try this to boost fibre:

• Cut raw vegetables into quick snacks.
• Start the day with whole-grain cereals like oatmeal.
• Bulgur or quinoa-based foods are also rich in fibre.
• Add berries, almonds, pumpkin seeds or other toppings to your cereal.
• Half a cup of lentils or beans can be added to a salad for texture and flavour.
• Fresh fruit is a great addition to any meal or dessert.

Increase calcium, vitamin D

Together, calcium and vitamin D promote optimal bone health. Our bodies can produce vitamin D from sunlight. Some people have difficulty producing enough vitamin D, and too much exposure to the sun can cause skin cancer.

This essential nutrient is often added to foods and beverages. Calcium and vitamin D are found in many foods.

Try this to increase your calcium and vitamin D intake:

• With your meal, drink a dairy beverage fortified with calcium.
• Once a week, add sardines to your lunch.
  • Salmon canned in cans is also a great choice.
  • The calcium content of sardines and salmon bones is higher than that of these products without bone.
• You can cook with spinach, collards, mushrooms, bok Choy, and Taro Root.
• Find foods fortified with vitamin D and calcium.
  • Some of the fortified foods include orange juice, some whole grain cereals, and soy beverages.
  • Be sure to check that they do not contain added sugar!

Add more potassium

Potassium is essential for the proper functioning of kidneys, muscles, nerves, and heart. Lack of potassium can cause high blood pressure and calcium depletion in bones and kidney stones.

Some people with kidney disease or those taking certain medications could have too much potassium. Most Americans need to consume more potassium. Food sources of potassium.

Try this to add more potassium:

• Try out new recipes using beets or lima beans.
• Drinks high in potassium are available.
  • 100% orange, prune, or pomegranate juice.
  • Low-fat milk and fat-free kefir.
• Snack on a banana.

Limit sugar added

Sugar added to your diet is linked to obesity, diabetes type 2, and heart disease. Sugars and syrups are added when foods or drinks are processed.

Many names, including dextrose and fructose, cane syrup, corn syrup, and dextrose, are known as sugars added. Honey, maple syrup and table sugar are all added sugars. Sugary drinks can be a source of added sugars.

Try this to limit the amount of sugar added:

• Water is better than sugary drinks.
  • For more flavour, add berries, slices of lemon, lime or cucumber.
• Sweeten your cereals or yoghurt with fruit.
• Avoid sugary drinks, snacks and sweets.
  • Drink water instead and munch on fruit and vegetable slices.
• Skip the syrups and whipped cream at coffee shops.
  • Instead, add a fortified low-fat soy beverage or one that is unsweetened and without added sugar.
  • Black coffee is a great way to get back on track.
• Nutrition labels.
  • Select foods that contain no added sugar or less.
  • You can add slices of lemon or lime to your water for extra flavour.

Replace saturated Fats

You can protect your heart by replacing saturated fats with unsaturated fats. Saturated fats are found in fatty meats and dairy products such as full-fat cheese and milk, butter and cream cheese.

It is important to consume fats in order to get energy, build healthy cells and absorb certain vitamins and minerals. Unsaturated Fat is Better for Us Than Saturated Fatt. Look at common sources of unsaturated and saturated fat.

Try this to replace saturated fats:

• Replace whole milk with low-fat yoghurt and avocado in a smoothie.
• Spread nuts or seeds instead of cheese on salads.
• As a protein source, use beans or seafood rather than processed meats or meats high in fat.
• Use oil in place of butter or margarine.
  • You can use olive, sunflower, peanut, canola or peanut oil.
• Reduce the fat content of milk and cheese by switching to low-fat or fat-free versions.

Reduce sodium

Overconsumption of sodium increases your risk for high blood pressure, stroke, and heart attack. Packaged and prepared foods account for more than 70% of sodium consumed by Americans. Salt is the main source of sodium, even though it comes in many different forms. Check out the top sodium sources.

Try this to reduce sodium intake:

• Add flavour to your food with alternatives to salt.
  • Lemon juice squeezed into a glass.
  • No-salt spice mixes.
  • Fresh herbs
• Reduce your consumption of processed and prepackaged foods high in sodium.
  • Breads, pizzas and deli meats are all foods that contain high levels of sodium.
• You can find low-sodium foods by reading the Nutrition Facts Label.
• Purchase unprocessed foods to cook at home without adding salt.
  • Fresh or frozen vegetables are good options.

Choose a wide range of colours.

It is a good idea to include a variety of colors on your plate. Oranges, tomatoes, dark leafy greens, and even fresh herbs are loaded with vitamins, minerals, and fibre.

Try this to get a wide variety of healthy food:

• Sprinkle fresh herbs on a salad or over whole-wheat spaghetti.
• Use fresh tomatoes and fresh herbs to make a sauce.
  • Start with tomatoes in a can without salt.
• To add colour and nutrition to your stews or omelettes, dice your vegetables.
  • Onions, peppers, and broccoli are all great choices.
• Add your favourite fruits to low-fat yoghurt.

Garlic, olive oil, berries and green tea are just a few of the foods and beverages that can protect your liver. Foods that are fatty, sugary, or salty can be harder for the liver to digest.

The liver is a vital organ for good health. An unhealthy liver can lead to metabolic disorders and liver disease.

Even though it is impossible to control all risk factors for liver disease, certain foods and beverages can help improve liver health.

This article will discuss the best foods for healthy livers, their positive effects on the organ, and foods that should be avoided.

The following foods and beverages are good for your liver.

1. Coffee

In a 2021 study, Trusted Source analyzed data from 494,585 individuals in the United Kingdom to determine how different types of coffee, such as decaffeinated instant and ground coffee, might affect the risk for chronic liver disease.

Ground coffee was the most effective among decaffeinated types of coffee.

The researchers suggest that 3-4 cups of tea per day can provide the maximum protective effect. The effect could be due to the combination of more than one active component.

A study published in 2021Trusted Source relates coffee to a lower level of liver stiffness. Coffee consumption over a long period may have a protective impact on liver enzymes in both people with liver disease and those without.

2. Oatmeal

Oatmeal is a great way to get more fibre in your diet. The fibres found in oats are particularly beneficial for the liver. Oats are rich in beta-glucans.

According to a 2017 study by Trusted Source, beta-glucans have high biological activity in the body. They modulate the immune system, fight inflammation, and may reduce the risk of obesity and diabetes.

In addition, the review notes that beta-glucans in oats could help reduce the amount of fat in mice’s livers and protect their liver. More clinical studies will be needed to confirm the benefit of oats in humans.

Instant oatmeal is not the best option for those who want to include oats in their diet. Instead, opt for whole oats and steel-cut oats. Instant oatmeal can contain sugars or flour, which are not as healthy for the body.

3. Green Tea

Research from 2020 by Trusted Source shows that moderate consumption of green tea is associated with lower levels of two enzymes, alanine and aspartate aminotransferase. Both enzymes can increase as a result of liver injury.

Green tea extract can cause liver injury or an increase in enzymes. In such cases, consumption is usually stopped to induce liver recovery.

According to a 2020 systematic review by Trusted Source, green tea benefits may vary depending on an individual’s health status. People with nonalcoholic fatty liver disease (NAFLD), for example, might see moderate improvements, while those without NAFLD would experience increased liver enzymes.

4. Garlic

In a 2020 randomized controlled clinical trial, Trusted Source found that taking 800 milligrams of garlic powder for 15 weeks reduced fat accumulation and the risk of comorbidities in NAFLD patients.

According to a 2019 study of Chinese adults conducted by Trusted Source, raw garlic consumption could also lower the risk of liver tumours.

A systematic review by 2020TrustedSource found that garlic supplementation can also reduce AST levels but not ALT. However, the authors stress that further research is needed to confirm the effect.

5. Berries

Polyphenols are antioxidants found in dark berries such as blueberries, raspberries and cranberries. They may protect the liver against damage.

Several animal studies have examined the liver. A 2023 study by Trusted Source, for example, suggests that polyphenols from blueberry and cranberry reduced liver damage in rats.

According to a 2019 study by Trusted Source, blueberries reduce liver fibrosis and lower the rate of weight gain in the liver as well as liver enzyme activity.

According to a 2022 study by Trusted Source, blueberries can also help manage liver dysfunction and age-related disease in rats.

Further research is needed to determine the effects of berry polyphenols in humans.

6. Grapes

According to a 2022 study conducted by Trusted Source, a compound found in grape seeds and skins can alleviate the symptoms of liver disease in rats. These include liver enlargements, inflammation, and fat accumulation.

It is easy to include these compounds in your diet by eating whole grapes with seeds. Grape seed extract supplements may also contain antioxidants.

7. Grapefruit

Grapefruit is rich in two antioxidants, naringin (and naringenin). These antioxidants may protect the liver by reducing inflammation and protecting liver cells.

According to a 2019 study conducted by Trusted Source, naringin can protect against alcohol-induced steatosis of the liver by reducing oxidative stresses.

Some medications may interact with grapefruit. Therefore, people should consult their doctor before adding grapefruit to their diet.

8. Prickly pear

Fruit and juice from the prickly pears may be beneficial for liver health. According to a 2022 article by Trusted Source, prickly-pear extracts have shown positive effects on liver health in animal studies.

More research is needed to determine which bioactive compound causes these effects, what the best dose would be, and if the effects are applicable to human models.

9. Plant foods in general

In a review from 2023, Trusted Source relates plant-based diets to a reduced risk of NAFLD. They group the following plant foods as healthy:

• Whole grains such as whole grain bread, brown rice, and whole wheat couscous
• Vegetables such as broccoli, carrots and lettuce
• nuts
• Beans such as broad beans, peas and green beans

People should include these foods in a balanced and healthy diet.

10. Fatty fish

Truly Source, fatty fish and fish oils supplements can help reduce the effects of NAFLD.

The study, which was conducted in 2021 on a population-based cohort, also found that regular fish oil supplements from Trusted Source were associated with a lower risk of liver cancer.

Omega-3 fatty acid is found in fatty fish and helps reduce inflammation. These fats are especially beneficial for the liver as they prevent excess fat buildup and maintain enzyme levels.

11. Nuts

Nuts may also be a simple way to protect the liver and keep it healthy.

Nuts are rich in unsaturated fats, antioxidants, and vitamin E. These compounds can help reduce inflammation, oxidative stress and NAFLD.

12. Olive oil

Some fats can help the liver. According to a 2019 study by Trusted Source, olive oil as part of a Mediterranean diet may reduce oxidative stresses and improve liver functions. The high level of unsaturated fats in olive oil is responsible for this.

Currently, there are few clinical studies on the benefits of olive oil for NAFLD patients.

Avoid these foods

Doctors will generally recommend a healthy diet. Some foods or food groups may be harder for the liver to process. Included in this list are:

• Fatty food includes fried foods, restaurant takeout, and fast food meals. Packaged snacks and chips can also contain a surprising amount of fat.
• Starchy food: This includes low-fibre, highly processed pasta, bread, and baked goods.
• Sugar: Reducing sugar intake and eating sugary foods, such as cereals, baked goods, and candies, may reduce liver stress.
• Salt You can reduce your salt intake by eating less, choosing low-sodium canned meats and vegetables, or reducing or eliminating salted deli meats, bacon, or other salted foods.
• Alcohol If you want to give your liver a rest, it is advisable to reduce or eliminate alcohol from your diet.

You can make your diet healthier by making some simple swaps. For example, choose whole grains instead of refined grains and eat more protein.

Scientific studies have shown that a diet high in fruits and veggies can provide many health benefits. These include reducing the risk of chronic diseases and boosting your immune system.

Changing your diet drastically can be overwhelming. It may be easier to begin with one thing, such as eating more of a favorite fruit, rather than all at once.

This article discusses 25 simple ways to improve your diet gradually.

How to plate and pace your meal

Use smaller plates

How much you eat can be affected by the size of your dinnerware. A large plate will make your meal look smaller. However, a small one can make the portion appear larger.

According to a 2017 studyTrusted Source, eating off a smaller plate is associated with an increased feeling of satiety as well as a reduced intake of energy among participants who have a moderate weight.

If you do not realize that you are eating less, you will not compensate Trusted Source with more food at your next meal. You can fool your brain by eating out of smaller plates, which will make you think you are eating more.

Eat your greens first

As a starter, you can ensure that you are eating your greens.

You’ll likely eat all your greens when you are hungry. You may eat less, and perhaps less nutritional, food later.

You may eat fewer calories, which can lead to weight loss. Eating vegetables before carb-rich meals can also improve blood sugar levels.

It may help control blood sugar levels in both the short- and the long-term for people with diabetes.

Keep condiments and dressings to the side.

Many people consider it a major achievement to be able to order salads at restaurants.

Not all salads, however, are equal in nutrition. Some salads may be drenched in dressings that are high in calories, making them even more calorie-dense than other salads on the menu.

By asking for the dressing to be served on the side, you can easily control your portion size and the amount of calories.

Slow Down

You can gain weight by eating more or less frequently.

Studies comparing different eating speeds reveal that fast eaters tend to eat more and have a greater body mass index than slower eaters.

Hormones control your appetite, the amount you eat and whether you feel full. Your brain receives signals from hormones that tell you if you are hungry or full.

The brain registers these signals in approximately 20 minutes. Eating more slowly can give your brain time to register that you are full.

Studies have confirmed this, showing that eating slowly can help you reduce the calories you consume during meals and lose weight.

It has been shown that eating slowly can also lead to better weight control.

Eating slower and chewing your food more often can help you to eat less.

 

Fast food, grocery shopping and meal planning

Never shop without a shopping list

When you go shopping, two strategies will help: make a list and avoid going to the store when you’re hungry.

Hunger can lead you to buy more unhealthy foods because you don’t know what you want.

Write down your needs and plan ahead. By sticking to the list, you’ll save money and buy healthier products for your home.

Avoid “diet” foods

Diet foods are often misleading. They are usually marked as “fat-free,” “low-fat,” “fat-reduced,” or “low-calorie.”

Sugar and other ingredients can be added to make up for the loss of flavour and texture caused by fat.

Many diet foods are higher in sugar and calories, sometimes even more than the full-fat equivalents. Choose whole foods, such as fruits and vegetables.

Make more meals at home.

Make it a habit to cook at home rather than eat out. It’s also often cheaper.

If you cook your food yourself, you’ll also know what is in it. There will be no hidden ingredients.

You can also have a delicious meal the next day by cooking large portions.

Cooking at home is associated with a reduced risk of obesity and a better diet, especially for children.

At least one new recipe a week

Many people find it frustrating to decide what to cook for dinner. This is why they tend to use the same recipe over and over again. You’ve probably been cooking the same recipes for years on autopilot.

Try something new, whether it’s a more nutritious recipe or not. It can be an interesting way to diversify your diet.

Try to make a healthy recipe at least once a week. You can add new recipes and change your nutrient and food intake.

Try experimenting with different ingredients, herbs and spices to create a healthier version.

Instead of grilling or frying, bake or roast your food

The way you prepare food can have a dramatic impact on your health.

Meat and fish are commonly prepared by grilling, broiling or frying.

During these cooking methods, however, several potentially toxic substances are formed. These include:

• Trusted Source for polycyclic aromatic hydrocarbons
• Advanced glycation products – Trusted Source
• Trusted Source for Heterocyclic Amines

These compounds are linked to a number of health conditions, including cancer and heart disease.

Healthy cooking methods include

• baking
• broiling
• Poaching
• Pressure cooking
• Simmering
• Slow cooking
• Stew
• sous-vide

, These methods do not promote the formation of harmful compounds, and your food may be healthier.

It’s better to limit your consumption of grilled and deep-fried foods.

When ordering takeout, choose healthier foods.

You don’t need to eat less healthy food when you eat out. Upgrade your favourite fast food restaurant to one that offers more nutritious options.

Many high-quality restaurants offer nutritious food, including fusion kitchens and fast-food outlets.

Add these foods to your diet

Increase your protein intake

It is no wonder that protein is known as the “king of nutrients”.

It is often referred to as the most filling macronutrient due to its ability to affect hunger and satiety hormonally.

A 2018 study by Trusted Source found that a high-protein meal reduced levels of ghrelin (the hunger hormone) more than a meal high in carbohydrates for people with obesity.

Protein helps you retain muscle mass and may also help you burn more calories per day. Protein is also essential for preventing the loss of muscle mass that can occur as a result of weight loss or ageing.

When you are trying to lose weight, add protein to every meal and snack. You will feel fuller longer, reduce cravings and be less likely to overeat.

Protein sources include:

• Dairy products
• nuts
• Peanut butter
• eggs
• Beans
• lean meat

Add Greek yoghurt to Your Diet

Greek yoghurt is creamier and thicker than regular yoghurt.

The excess whey (the watery component of milk) has been removed. This results in a product that is higher in fat and protein than normal yoghurt.

A good source of protein will help you feel satisfied for longer. This can help control your appetite and help reduce your food intake.

Greek yoghurt is also lower in carbohydrates and lactose because it has been strained. It is suitable for those on a low-carb diet or lactose-intolerant.

Choose plain yoghurts. Flavoured yoghurts can be loaded with sugar and other unhealthy ingredients.

Eat eggs for breakfast.

Eggs are the most popular breakfast food, compared to different types of breakfasts.

Eggs are a great source of high-quality protein and many nutrients essential to human health, including choline.

It is proven that eating eggs in the morning makes you feel fuller. It has been proven that people eat fewer calories in subsequent meals. If you’re trying to lose weight, it can be very helpful.

One study of 50 people in 2020, Trusted Source, found that a breakfast based on eggs reduced feelings of appetite and the calories consumed in the afternoon compared to a cereal-based breakfast.

 

Considerations for swaps and substitutes

Replace sugary beverages with sparkling water

Sugary drinks are high in added sugar. This has been linked to numerous diseases, including:

• Heart disease
• obesity
• Type 2 diabetes

The added sugar in these drinks does not affect the appetite as much as nutrient-rich foods.

Sugary drinks are often made of empty calories that will not leave you feeling satisfied.

Replace your sugary drink with a sugar-free substitute or opt for still or sparkling waters instead. This will reduce the amount of sugar and calories that are not beneficial.

Have your coffee in black sometimes.

The antioxidants in coffee have been linked to several health benefits, including a reduced risk of type 2 diabetes, cognitive decline, and chronic liver diseases.

Many commercial coffees contain a lot of extra ingredients such as syrup, sugar, heavy cream and sweeteners.

These varieties of coffee are high in sugar and calories and negate all the health benefits of coffee.

Try drinking your coffee without sugar or with a little milk or cream.

Instead of drinking your fruits, eat them.

Studies have shown that eating fruit can reduce the risk of heart disease, diabetes type 2, and cancer.

Fruits contain fibres and other plant compounds that slow down the digestion of their sugars. This prevents a spike in blood sugar. Fruit juices are not affected by this.

Some fruit juices don’t contain any real fruit at all but are made with sugar and concentrate. Some fruit juices contain as much sugar as sugary soft drinks.

Fruit juices are not as chewy and have less fibre than whole fruits. Fruit juices are more likely to cause blood sugar to spike, leading to overconsumption.

Choose whole grain bread instead of refined.

Refined grains are associated with a number of health issues. Whole grains have been associated with a number of health benefits. These include a reduced risk for type 2 diabetes, heart disease, and cancer.

Whole grains can also be a great source of:

• Fibre
• B vitamins
• Zinc
• iron
• Magnesium
• manganese

Be sure to check the label and ensure your bread contains only whole grains, not a mix of refined and whole grains. The bread should also include whole grains or seeds.

Choose popcorn instead of chips.

You may be surprised to learn that popcorn is an entire grain packed with fibre and nutrients.

The same serving of potato chips has 532 calories from a trusted source and only 3 grams of fibre.

Whole grain diets have been associated with health benefits such as reduced inflammation and heart disease.

Try popping your own kernels at home or buy air-popped corn for a tasty snack. Be sure to avoid or limit pre-packaged microwavable portions with butter, preservatives, and other additives.

Fresh berries are better than dried berries.

Berries are rich in antioxidants, fiber, and nutrients. Most varieties are available fresh, frozen, or dried.

All types of berries are healthy. However, dried berries contain more sugar and calories because the water is removed.

Sugar is often added to dried varieties, increasing their sugar content. Fresh berries are a healthier snack with less sugar and fewer calories.

Choose heart-healthy oils

Over the last few decades, highly processed vegetable and seed oils have become an everyday household item. Soybean, cottonseeds, sunflower and canola oil are examples. These oils contain a high amount of omega-6 fatty acids but low amounts of heart-healthy Omega-3 fatty acids.

According to some research, a high ratio of omega-6 to omega-3 can cause inflammation. This has also been linked to chronic conditions such as heart disease and cancer.

Replace these oils with less processed alternatives such as:

• Extra virgin olive oil
• avocado oil
• Coconut oil

Baked potatoes are a healthier alternative to french fries

The potatoes are a filling side dish that is used in many dishes. The way they are prepared determines the health benefits.

To begin with, 3.5 ounces of baked potatoes (100 grams) contain 93 calories from Trusted Source, while the same quantity of French fries has 333 calories.

Deep-fried fries are also a source of harmful compounds, such as trans fats and aldehydes.

You can reduce calories by replacing your French fries with boiled or baked potatoes.

Changes in lifestyle, water intake and supplements

Water is essential for life.

It is vital to your health that you drink enough water.

Drinking water has been shown to increase weight loss and maintain weight. You may even burn more calories each day.

According to studies conducted by Trusted Source, drinking water before eating can help reduce the appetite and amount of food consumed at your next meal.

It is important to consume water instead of other beverages. This can help you reduce your sugar and calorie intake.

Take Omega-3 and Vitamin D supplements

Around 1 billion people around the world are vitamin D deficient.

Vitamin D is an important fat-soluble vitamin. It’s essential for the health of your bones and immune system. Vitamin D is important for your immune system and bone health.

Vitamin D is only found in a few foods. However, fatty seafood contains the most.

Fish containing omega-3 fatty acid is another nutrient commonly deficient. They play many vital bodily functions, including promoting brain function, reducing inflammation and maintaining heart health.

Consider taking a fish oil supplement if you do not eat seafood that is high in fat. Many supplements contain both omega-3s and vitamin D.

Actively engage yourself

Exercise and good nutrition often go together. Exercise can improve your mood and reduce feelings of anxiety, depression, and stress.

EmotionalTrustedSource and binge eatingTrustedSource are likely to be triggered by these feelings.

Exercise can help you in many ways, including strengthening your bones and muscles.

• Lose weight
• Increase your energy levels with the help of The Source
• Reduce your risk of chronic disease with the help of Trusted Source
• improve your sleepTrusted Source

Take the stairs or short walks to get your daily exercise.

Sleep well

It is impossible to overstate the importance of a good night’s sleep.

Sleep deprivation can disrupt appetite regulation and lead to an increase in appetite. This can lead to an increase in calorie intake and weight gain.

People who don’t get enough sleep tend to weigh more than those who do.

Sleep deprivation also affects concentration, productivity and athletic performance.

It also increases your risk for several diseases, including heart disease and inflammatory conditions.

It’s therefore important to sleep enough, and preferably all at once.