The Top Nutritious Foods High in Fiber

Dietary fiber is a type of carbohydrate that your body cannot digest. This essential nutrient is found only in plants; you can’t get it from animal products. Although fiber passes through your gut undigested, it’s a very important nutrient for maintaining health.

The Benefits of a High Fiber Diet

A high fiber intake supports your health in a number of different ways, but it’s best known for promoting regularity. Fiber adds bulk to your stool, preventing constipation and making bowel movements easier.

Fiber’s benefits don’t begin and end in the bowels. Eating fiber helps you feel fuller faster, which supports healthy weight loss. It reduces the risk of heart disease, diabetes, diverticular disease, obesity, constipation, and breast cancer.^{[1, 2]}

Unfortunately, most of us simply do not get enough fiber in our diets. Experts recommend that people should eat between 21 and 38 grams of fiber every day. The average American only consumes 16 grams.^[3]

Soluble Fiber vs. Insoluble Fiber

There are two varieties of fiber, soluble and insoluble. Soluble fiber dissolves in water and turns into a gel in your digestive tract. Soluble fiber is good for controlling cholesterol and supporting heart health. Insoluble fiber doesn’t dissolve in water; it passes essentially unchanged through your digestive system. It aids digestion and helps relieve constipation.^[3]

What Are the Best High Fiber Foods?

Because the average American diet contains so little dietary fiber, it’s important to plan your meals accordingly. Fiber supplements are readily available, but the best way to add fiber is always through food. Here are some of the best food sources of dietary fiber. All measurements are based on 100 gram servings unless otherwise stated.

Vegetables

Your mother knew what she was talking about when she told you to eat your veggies. A diet high in greens can lower blood pressure, improve heart health, and balance blood sugar. Vegetables are also an excellent source of fiber.^[4] These are a few of the best veggies you can eat to increase your fiber intake.

Brussels Sprouts

When cooked, Brussels sprouts contain 2.6 g of fiber. They are also an excellent source of folate, manganese, and vitamins C and K.^[5]

Broccoli

Chopped raw broccoli contains 2.6 g of fiber. Cooking actually concentrates this slightly to 3.3 g. Broccoli and other cruciferous veggies are loaded with health-promoting compounds called phenolics, which are associated with lower risks of coronary heart disease, type II diabetes, asthma, and other serious conditions.^{[5, 6]}

Artichokes

Artichokes are actually the immature flower head of a type of thistle, and they are way more delicious than that makes them sound. One medium artichoke contains 6.8 g of dietary fiber, which is about 5.7 g per 100 g.^[5]

Fruit

Fruit is cholesterol-free and naturally low in fat, sodium, and calories. Many fruits are also an excellent source of fiber. Here are a few of the best fibrous fruits.

Prunes

There’s a reason they call prunes “nature’s laxative.” Prunes, also known as dried plums, get their constipation-relieving powers from a very high fiber content. Every 100 g of prunes boasts 7.1 g of fiber. They are also naturally rich in antioxidants, vitamin A, potassium, and iron.^[5]

Bananas

Ripe bananas are high in a soluble fiber called pectin. One medium banana contains 3-4 g of it. Avoid unripe bananas. Not only do they taste bad, they lack the fiber content of the ripe fruit, and contain heavy starches that can cause constipation.^[5]

Figs

Raw figs contain 2.9 g of fiber. However, depending on the time of year and your location, raw figs may be difficult to obtain, which is why about 90% of the world’s supply of this fruit is dried. Drying a fruit concentrates its nutrients significantly, and 100 g of dried figs contains almost 10 g of fiber. The downside is that this process also triples its sugar content. Grab fresh figs when you get the opportunity and enjoy dried figs in moderation the rest of the year.^[5]

Avocados

America is obsessed with avocados, and it’s easy to see why. Not only are they delicious, they’re packed with beneficial nutrients like potassium, vitamin K, antioxidants, and folate.^[7]

There are many types of avocados, but the two you’re most likely to see in the United States are Florida avocados and California avocados. The California avocado contains slightly more fiber by weight—6.8 g compared to 5.6 g for the Florida type, but the Florida avocado is much larger and contains more fiber per fruit.^[5]

Raspberries

Raspberries contain about 6.5 g of fiber. In addition to their fiber content, raspberries are also loaded with beneficial antioxidants including vitamin C, quercetin, and anthocyanins. Anthocyanins are antioxidant pigments that give the berries their rich red color.^[5]

Blackberries

Blackberries are loaded with antioxidants, manganese, and vitamins C and K. These berries don’t disappoint in the fiber department, either. They have 5.3 g of fiber in every 100 g.^[5]

Legumes

Legumes, like beans and peas, are one of the very best high fiber foods. Low in fat, high in protein, and loaded with beneficial nutrients like iron, zinc, calcium, selenium, and folate, legumes should be a staple of any diet.

Split Peas

Split peas are a great source of protein for anyone on a plant-based diet. They’re high in fiber, folate, iron, and potassium but low in fat. When cooked, 100 g of split peas contains 8.3 g of fiber.^[5]

Lima Beans

Let’s retire that old joke about kids not wanting to eat lima beans. Lima beans are delicious. If your kids don’t want to eat them, just call them by their tastier-sounding nickname—butter beans. Lima beans are a significant source of molybdenum, a dietary trace element necessary for human health. Eating 100 g of cooked lima beans will get you 7 g of fiber.^[5]

Lentils

Lentils are another legume superstar and the foundation of many plant-based diets. They gained this level of prominence due to their high nutritional content and culinary versatility. Lentils go great in soups, salads, stews, spreads, snacks, dips, desserts, and curries. There are about 8 g of fiber in every 100 g of cooked lentils.^[5]

Seeds and Nuts

For years, seeds and nuts have been unfairly maligned and avoided due to their relatively high calorie and fat content. We now know that not all fats are bad, and we’re beginning to understand the importance of healthy fats. Seeds and nuts are loaded with essential fatty acids and other critical nutrients like fiber. If you need a crunchy snack, forget about the chips and cheese poofs—get yourself a handful of nuts or seeds!

Chia Seeds

Chia seeds are one of the healthiest seeds you can eat and a legitimate superfood. They’re easy to digest and can be added to soups, salads, smoothies, and dozens of different dishes. They contain a whopping 34.4 g of fiber per 100 g, giving them one of the highest fiber to weight ratios on this list.^[5]

Flax Seeds

You will find 27.3 g of fiber in every 100 g of flax seed. Flax is also high in beneficial omega-3 fatty acids and health-promoting phytonutrients. In fact, flax seeds are the richest dietary source of lignans—antioxidants that help balance hormones in the human body.^{[5, 8]}

Coconut

Raw coconuts are another excellent source of fiber. One medium coconut has a whopping 36 g of fiber, or about 4 g per serving.^[5] While most of the fiber is contained in the meat of the nut, coconut water has a bit as well. One cup of coconut water contains 2.6 g. While that may not seem like much, it still makes coconut water a better beverage than your average soda or energy drink, both of which contain zero.

Grains

Whole grains are the first thing many people think of when you mention high fiber foods. Unfortunately, many of the most popular grains in the American diet have their own issues. Wheat is inadvisable for anyone with a gluten sensitivity. About 90% of all corn grown in the U.S. is genetically modified.^[9] Rice is often bleached and stripped of its nutrients. For these reasons, the following alternative grains are better options.

Oats

Oats provide one of the richest sources of beta-glucans, soluble fibers with benefits for heart health, metabolism, and the immune system. Raw oats contain about 15 g total fiber. Cooking destroys some of the fiber, but cooked oats still have a respectable 10.6 g.^{[5, 10]}

Quinoa

Quinoa is an ancient food, and its use dates back thousands of years in South America. However, it does deserve its popularity. Quinoa is an excellent source of healthy protein and contains 2.8 g of fiber per 100 g of cooked grain.^[5]

Buckwheat

Despite the name, buckwheat is not closely related to wheat. Because of this, it’s naturally gluten-free and safe for those with gluten sensitivities. Buckwheat has a very high fiber content as well—10 g of fiber per 100 g.^[5]

5 Tips for Adding More Fiber to Your Diet

The secret to maximizing the fiber in your diet isn’t to sit down and eat a big bowl of broccoli every day (although it certainly wouldn’t hurt if you want to do that). The best way to get more fiber is to find places to add extra fiber foods to your diet. Try these tips:

1. Use Add-Ons

Add chia seeds to your salad. Add flax to your oatmeal. There are dozens of ways to sneak a little extra fiber into your meal plan.

2. Eat Brown Foods Instead of White

White foods tend to have fewer nutrients than colorful ones. Some, like white rice and white bread, have even had the fiber removed. Whole grain foods tend to be browner and healthier.

3. Eat the Peel

The skin is where many fruits and veggies keep their highest concentration of fiber. Potatoes and apples are two excellent examples of foods that provide more nutrition when you eat the skin.

4. Use Substitutions

Swap in more fiber-friendly foods whenever possible. Ground flax can be mixed with water to make an excellent egg substitute in baking recipes. Cauliflower can do the work of potatoes in many recipes. Be creative.

5. Go Meatless

Try to get your protein from fiber-heavy plants like lentils and beans instead of from meat. If switching to a completely plant-based diet is too much for you, then try going meatless just one day every week.

Whatever method you choose, incorporating fiber into your diet every day is just one step in the journey to a happy, healthy life.

Other Ways to Stay Regular

If you’ve tried adding fiber and you still can’t seem to stay regular, consider a colon cleanse. An oxygen-based colon cleanser like Oxy-Powder® can help clear you out and keep things moving.

How do you get fiber in your diet? Let us know in the comments.

The post The Top Nutritious Foods High in Fiber appeared first on Dr. Group's Healthy Living Articles.

source https://www.globalhealingcenter.com/natural-health/foods-high-in-fiber/

The Natural Exfoliators and Scrubs You Need this Fall

Fall is that time when mother earth does her cleaning - the dead leaves drop and the rain washes everything away.  It's also a good time to slough off dead skin cells and rejuvenate the face, since drying electric heating can play a toll on your glow. Since fall is a good time to get a good exfoliation regimen down pat, I've put together the best natural exfoliators on the market together for you to peruse.

Why exfoliate? Well, it's good for uneven skin tone and texture, congested pores, blemishes, dullness and even fine lines!

I try to aim for 2-3 times a week this time of year, to keep things fresh and glowy.

LPN's Winners

I've been trying and testing high and low the best natural exfoliators and facial scrubs, and I've collated for you the best of the best in the market right now (and of course, with the most pure ingredients). My faves for the face? Lina Hansen, May Lindstrom, Saison Beauty and Root Science - with a little Henné Organics on the side for keeping flaky lips at bay.

Root Science's Polish

Your exfoliating heroes in this facial polish are rice flower, kaolin clay, bentonite clay, coconut and French pink clay. It's a light exfoliator including vitamin-rich herbs, roots, flowers (many sourced from the Nordics - Iceland to be specific) that help replenish the new skin cells. It's super gentle and not overly abrasive in anyway - it's great for all skin types (but for overly sensitive skin, please avoid exfoliators all together).

To use, place one teaspoon of treatment in the palm of your hand and add water drop by drop to form a thick paste. Massage onto damp skin, then rinse and pat dry.

Shop Online for $60 USD
 

Lina Hanson's Global Face Trio

Lina Hansen's trio of Cleanser, Exfoliator and Mask is a beautiful powder of Kaolin, Thanaka Wood Powder (used by the Burmese women for its effective skin care properties -- it tightens pores, clarifies skin and removes blackheads), Orange Peel Powder and Rice Bran Powder (which has been cherished by Japanese women for centuries for its ability to smooth and brighten skin).

To get the triple threat experience: add more water for use as a daily cleanser and light exfoliation, less water for a deeper exfoliation and for a mask, simply add a little water and let it sit on the skin as it removes impurities, clarifies the skin and tightens pores.

Shop online at The Detox Market for $70 USD.
 

Saison's Sumer Foaming Cleansing Powder

An exfoliant that foams? Yup! This gentle cleanser naturally removes dirt, oil and dead skin cells, and foams! A combination of organic rice powder (one of the best natural exfoliators), corn starch, pineapple powder and Kaolin Clay all work together for this multi-tasking product.

The essential oil blend is super lovely in this product and the foaming is great when you're trying to rid yourself of the last remnants of makeup.

Shop this handmade product online for $30 USD.
 

May Lindstrom's The Clean Dirt

This has been a long-time love of mine and is a product I always keep in my bathroom cabinet no matter what else I'm testing at the moment. Including white halloysite clay, red moroccan rhassoul clay, red alaea sea salt as well as baking soda, this exfoliator is an essential when it comes to needing the big guns.

Warming spices such as cinnamon, nutmeg and turmeric also stimulate the skin while calendula is soothing. It's a serious powerhouse exfoliator and I can't recommend it enough.

Shop online at The Detox Market for $70USD.
 

Henné Organic's Lip Exfoliator in Nordic Berries

And then there's the lips. Henné Organics has been owning the natural lip care scene since they came onto market a few years back. Their USA-made sugar and coconut oil based lip exfoliators are my faves when it comes to keeping lips smooth and soft. They have created a few variations including nordic berries, rose diamonds and lavender mint.  I'm loving the nordic berries for this time of year (plus, living in Norway).

Shop online at The Detox Market for $24 USD.

Alright beauties, enjoy your next scrub!

X

K

The post The Natural Exfoliators and Scrubs You Need this Fall appeared first on Living Pretty, Naturally.

source http://livingprettynaturally.com/natural-scrubs-need-fall/

Benefits of Prune Juice: A Powerful Constipation Reliever

You may have heard about prune juice for babies or older adults, but this purple-colored drink is breaking old stereotypes and gaining a whole new following. Don’t be mistaken, the health benefits of prune juice still include constipation relief, but that is not all it can offer. Made from prunes (also known as dried plums), prune juice is packed full of beneficial nutrients, antioxidants, and phytochemicals that can support your health from head to toe.

If you are looking for natural ways to support healthy digestion, bone growth, colon function, heart health, and more, then you need to give prune juice a chance. Below, we will explore all the health benefits of prune juice, who should drink it, and how to make your own organic prune juice at home.

What Are Prunes?

Prunes are dried plums. Today’s prune farmers carefully select different plum varieties based on their unique potential for being dried and juiced. In the United States, there are only a handful of plum varieties that make their way into mass-produced prune juices, the most popular being Prunus domestica, sometimes called the European plum.

In my opinion, prunes should be flying off the shelves. However, they have experienced a popularity crisis over the years as many assume prunes are only for the very young or very old. Sometime around 2001, prune producers started to rebrand their prunes as “dried plums.” While they are the same thing, when selecting the best prune juice you should stick to the ones labeled “prune.” Making this choice helps ensure the distinct color, flavor, and nutrition that prune juice offers. Select certified organic options whenever available.

How Is Prune Juice Made?

Once the plums are harvested and dried, the juicing process begins. First, the prunes are placed in boiling water and soaked until the juice starts to release and the fruit starts to disintegrate. Next, the mixture is separated and filtered. What remains is a delicious juice that is high in dietary fiber and other health-promoting compounds.

What Vitamins & Minerals Are Found in Prune Juice?

There are lots of naturally occurring nutrients found in prune juice. Every glass contains an ample blend of vitamins, minerals, and polyphenols that have helped support wellness for centuries. Prunes also contain some lesser-known trace minerals like iodine and boron and provide significant amounts of the nerve-boosting mineral, potassium.^[1]

Below is the nutritional breakdown for one cup of prune juice according to the United States Department of Agriculture’s (USDA) National Nutrient Database.^[2]

Nutrient	Value Per 100 g
Protein	0.61 g
Carbohydrates	17.45 g
Fat	0.03 g
Fiber	1.0 g
Sugars	16.45 g
Calcium	12 mg
Iron	1.18 mg
Magnesium	14 mg
Manganese	0.15 mg
Phosphorus	25 mg
Potassium	276 mg
Selenium	0.6 µg
Sodium	4 mg
Zinc	0.21 mg
Vitamin C	4.1 mg
Thiamin	0.016 mg
Riboflavin	0.07 mg
Niacin	0.785 mg
Vitamin B-6	0.218 mg
Vitamin A	3 IU
Vitamin E	0.12 mg
Vitamin K	3.4 µg

The Top 7 Health Benefits of Prune Juice

While some health benefits of prune juice are well-known, others may surprise you. Here are the top seven health benefits of drinking prune juice.

1. Constipation Relief

Yes, prune juice can help you poop—it’s no joke! Prune juice has naturally occurring insoluble and soluble fiber as well as a natural compound called sorbitol. Together, these compounds can help reduce the occurrence and the effects of constipation.

Prunes and prune juice are among the best natural ways to add fiber to your diet. Fiber is critical for those looking to put a stop to constipation. Insoluble fiber in prune juice helps add bulk and weight to your stool, helping it move through your digestive system more quickly.^[3]

Sorbitol is found in prunes and many other healthy fruits, including apples, cherries, and peaches. It is a naturally occurring sugar alcohol, which acts as a sweetener in prune juice. Sorbitol is also an effective laxative. It works by pulling in water to soften the stool, making going to the bathroom much easier for most people.^[4]

2. Supports Strong Bones

Bone density and strength is a growing concern among older Americans. Often, someone won’t even know there is an issue until a break or significant bone loss occurs. Luckily, there are some fruits and vegetables anyone can add to their diet to help support their nutrition and normal bone health.^[5]

Healthy bones are always in a steady cycle of deterioration and regrowth. However, people with high free radical counts may experience bone loss at a rate that outpaces new growth. This imbalance can lead to painful fractures and breaks. Antioxidant consumption through fruits and vegetables, like prunes, may help keep free radicals in check and encourage healthy bone growth and strength.^[6]

Prunes are also a rich source of vitamins and minerals that are known to support healthy bones, including boron, calcium, magnesium, and vitamin K.^[7]

3. Promotes Colon Health

Thousands of Americans die each year due to complications with their colon.^[8] As science looks for preventative solutions, some studies have turned to prunes as a possible answer. While more research is needed, one of these studies did demonstrate that prune juice encouraged healthy growth and function of colon cells, which may help support long-term colon health.^[9]

4. Boosts Gut Health

So many health concerns stem from an unhealthy gut. Your best bet for long-term health should focus on promoting proper gut health with the right balance of probiotics. If this is your goal, then prunes can help. Healthy guts rely on a collection of good bacteria that form the gut flora, otherwise known as your microbiota. To thrive, the healthy bacteria in your gut must receive nutrients known as prebiotics. The fiber found in prune juice provides prebiotics and can help contribute to a happy, balanced gut.^[10]

5. Helps Maintain Normal Heart Health

Prune juice has the potential to help your body maintain a healthy heart in several different ways. Prunes can have a positive effect on cholesterol levels, blood pressure, and even plaque buildup.

One study followed participants who consumed prunes every day for a year. Total cholesterol levels were lowered by up to 8% at the end of the experiment.^[11] Another study conducted over a much shorter period still showed lowering effects for those with high cholesterol. Participants consumed 12 prunes a day for the eight-week study and significantly lowered their LDL cholesterol—otherwise known as bad cholesterol.^[12]

Like cholesterol, blood pressure is a concern for those looking to maintain optimal heart health. Prunes have a long history of use for blood pressure in countries like India and Pakistan, and modern research is confirming some of these potential benefits. Several animal studies have shown that prune extracts contributed to lower blood pressure in mice.^{[13, 14]}

Prunes may also help prevent some common heart concerns such as plaque buildup on arterial walls, and promote long-term heart health through their abundance of antioxidants, potassium, and vitamin K.^[15]

6. May Support Weight Management

Anyone who has ever tried a new diet knows that snacks play a vital role in the success or failure of your weight loss goals. Some research has shown that prunes may be a good choice for some dieters because they can lower total energy intake. In other words, prunes can help you eat less.^{[16, 17]}

Blood sugar can also be a concern for those looking to manage their weight or who have complications with diabetes. Some studies suggest that eating prunes will not immediately increase your glucose level, while others have used prunes as a way to lower blood sugar levels.^[18] More conclusive research is needed to determine exactly how prunes affect blood sugar, but substances in prunes like sorbitol are used in some diabetic-friendly candy as a sugar alternative.

7. Encourages Normal Liver Function

Prunes contain nutrients that may help promote normal liver function. One clinical trial studied the effects of prunes on 166 healthy participants. Each person was given prune juice or whole, dried prunes daily over an eight-week period. Blood samples were taken at the beginning and the end of the study. Researchers concluded prunes may promote a healthy liver and could prevent some liver-related health concerns.^[19]

Who Should Drink Prune juice?

Daily consumption of prune juice really could benefit almost anyone. However, those that are more prone to constipation, such as pregnant women, may especially benefit from a daily serving of prune juice. Prune juice has a mild laxative effect and complete lack of serious side effects that have solidified it among the most popular home remedies for children with constipation as well.

Ways to Add Prune Juice to Your Diet

There are a lot of different ways you can start consuming more prune juice. Drinking one to two cups a day should be enough to feel a difference. Many people find it convenient to drink it with their breakfast each morning.

If you don’t care for the juice, then eating the whole, dried prune can be a great alternative. Some parents even like mixing in prunes with nuts and other healthy snacks to make a healthier version of trail mix.

How to Make Organic Prune Juice at Home

If you can’t find organic prune juice at your local supermarket, or you just want an option without any preservatives or additives, then making prune juice at home is a healthy alternative. All you need is some time and two ingredients—prunes and water.

Ingredients

• 1 cup organic prunes
• 5 cups distilled or filtered water

Directions

1. Make sure all of the pits have been removed from the prunes.
2. Place the 5 cups of distilled or filtered water into a non-toxic cookware.
3. Turn heat to high and bring water to a rolling boil.
4. While the water is heating, place your cup of pitted prunes in a non-toxic, heat-proof glass container.
5. Once the water has been at a rolling boil for 2 to 5 minutes, carefully pour the water into your glass jar until the prunes are covered completely. This should be about 1 cup of hot water.
6. Place the extra water aside for later, and leave the prunes to soak for 24 hours.
7. After the prunes are properly soaked, blend the prunes and water mixture using a blender or immersion blender. Blend until there is a smooth consistency.
8. Use a sieve or cheesecloth to filter out any large chunks from the blended mixture.
9. Combine the remaining water that you set aside earlier with the blended prunes.
10. Stir until combined, and then chill the juice in the fridge.
11. If your prune juice is not sweet enough, then there are some organic sweetener options. Try adding some organic pear juice, honey, or some monk fruit to taste for a subtle sweet flavor.

Prune Juice Side Effects & Precautions

Prune juice has no serious recorded side effects. However, some people do have a plum and prune allergy. Parents should be cautious and follow their pediatrician’s advice before giving dried prunes or prune juice to their children. Because prune juice has a mild laxative effect, overconsumption may cause unwanted gas or mild diarrhea. Drinking only one to two cups of prune juice a day should avoid any of these complications in healthy adults. While prune juice is not as acidic as other fruit juices, it does have a low level of acids that may trigger acid reflux for sensitive individuals.

Safe & Natural Colon Cleanser

Constipation can sometimes be a sign of more complicated issues affecting your digestive system. Far too often, these symptoms arise due to toxins in your diet or environment. If you are experiencing occasional constipation, then a colon cleanse may help eliminate the underlying cause. Oxy-Powder® is a scientifically formulated, all-natural oxygen colon cleanser that safely relieves the bloating, irritation, and occasional constipation associated with a toxic colon.

Do you like eating prunes or drinking prune juice? How about a favorite prune recipe? Tell us about it in the comment section below!

The post Benefits of Prune Juice: A Powerful Constipation Reliever appeared first on Dr. Group's Healthy Living Articles.

source https://www.globalhealingcenter.com/natural-health/benefits-of-prune-juice/

Benefits of Beets: How Can They Boost Your Health?

When it comes to healthy foods, it’s hard to beat beets. The nutrition facts for beets don’t lie. They are a powerhouse of vitamins, minerals, and other nutrients that are great for your health—antioxidants and fiber just to name two. Beets support heart health, liver detoxification, brain health, and much more. If it’s been a while since you tried some fresh beets or energy-boosting beet juice, then it’s time to get back in the habit of enjoying the many health benefits of this colorful vegetable.

What Are Beets?

Beets come from the roots of beetroot plants (Beta vulgaris). All parts of the plant are edible, and many people enjoy young beet greens in salads. Even though most people automatically think of the richly colored red beet, there are countless other varieties of beets. There are red beets, sugar beets, and golden beets just to name a few, each with a unique culinary profile.

What Vitamins & Minerals Do Beets Have?

Whatever kind of beet you choose, it will be packed full of health-promoting compounds and phytonutrients. Beets are rich in immune system boosting vitamins like vitamin C and have plenty of essential minerals like potassium, manganese, and iron. Beets are also a great source of lysine, an essential amino acid that your body can’t produce on its own. Beets support overall wellness, too. They provide a delicious serving of fiber and antioxidants with every bite.

Here is the nutritional breakdown for one cup of raw beets according to the United States Department of Agriculture’s (USDA) National Nutrient Database.^[1]

Nutrient	Amount In 1 Cup of Beets
Protein	119.11 g
Fiber	3.8 g
Sugars	9.19 g
Calcium	22 mg
Iron	1.09 mg
Magnesium	31 mg
Phosphorus	54 mg
Potassium	442 mg
Sodium	106 mg
Zinc	0.48 mg
Copper	0.102 mg
Manganese	0.447 mg
Selenium	1.0 µg
Vitamin C	6.7 mg
Thiamin	0.042 mg
Riboflavin	0.054 mg
Niacin	0.454 mg
Folate	148 µg
Betaine	175 mg
Vitamin A	3 µg
Vitamin K	0.3 µg

The Top Health Benefits of Beets

As one of the oldest known veggies, humans have used beets for a variety of health concerns since ancient times. While they remain a staple in some diets, beets’ health benefits are not as well known as they once were. However, modern research suggests that there are incredible uses for beets. Here are some of the most recent, verifiable ways beets can support your health.

Great Source of Antioxidants

Beets, like many other fruits and veggies, are full of antioxidants. Antioxidants help promote good health for many of your organs, including your heart, by protecting against free radical damage at a cellular level. Free radicals are at the root of dozens of health concerns, including some types of cancer.^[2] Frequently eating foods that are rich in antioxidants, like beets, will give you the antioxidants your body needs to promote sustained wellness. They can even act as anti-inflammatories to help protect against some forms of light inflammation.^[3]

Supports Cardiovascular Health

Beets contain naturally occurring nitrates. These compounds convert into nitric oxide inside your blood and can help promote cardiovascular health. Nitric oxide can widen blood vessels, which increases oxygen efficiency to the heart and other vital organs. Some of these effects are almost immediate. Drinking beet juice, for example, seems to lower blood pressure, both systolic and diastolic, within 24 hours of consumption.^[4]

Beets also contain fiber and betaine, both of which support a healthy heart. Fiber helps promote healthy cholesterol levels, while betaine can reduce homocysteine, an amino acid in the blood that has been shown to cause heart disease.^{[5, 6]}

Boosts Exercise & Performance

Those same nitrates that are good for your heart also benefit your endurance, stamina, and muscle health. As nitrates increase blood flow, it can help athletes improve their performance and increase their stamina, helping them compete longer and with more energy.^{[7, 8]} Similarly, beets can help athletes with muscle strength and recovery, again due in part to increased blood flow and oxygen efficiency.^[9]

Encourages Brain Health

Beets promote a healthy mind and mood. While those nitrates are stimulating blood flow to your heart and lungs, your brain gets more blood, too. This can help your mind feel more focused and clear.^[10] Likewise, fresh beets contain brain-supporting compounds, including antioxidants, magnesium, vitamin C, and betaine. One animal study also found that mice experienced reduced stress and anxiety when given beetroot leaf extracts.^[11]

Promotes Strong Bones

Beets are filled with nutrients that help build strong, healthy bones. These nutrients include bone supporting minerals like copper, folate, and magnesium. Beets also contain silica, a mineral that promotes healthy levels of calcium absorption in your body.^[12]

Stimulates Detoxification

Beets are one of the best vegetables around for supporting your body’s natural detox mechanisms. The pigment that gives beets their unique coloring, betalain, also helps expel toxins from the body.^[13] Betalains work with your body’s natural defense mechanisms to help bind and eliminate toxins.^[14]

Vitalizes Liver & Kidney Health

These natural betalain compounds also help promote liver and kidney health, which are the two primary detoxifying organs in the body. Betanins are one type of betalain compound found in beets. Betanins help create enzymes that promote detoxification and antioxidant activity inside your liver.^[15] On a side note, beet juice and beet soup are two of my favorite liver cleansing foods.

Exhilarates Digestive Health

Beets are high in fiber and vitamin B-9. Together, these compounds help promote proper digestion. Fiber helps with healthy bowel movements and helps prevent constipation. It’s also an excellent prebiotic, which helps feed healthy probiotic bacteria in your gut. Vitamin B-9, or folate, is an essential vitamin that promotes a healthy colon and gastrointestinal health. Consuming beets is a great way to allow these two forces to work together at the same time—helping maintain a healthy metabolism and digestive system.^[16]

Beets also have betaine hydrochloride. This organic compound helps the stomach break down fat and proteins in your food, and can be a powerful digestive aid.

Adding Beets to Your Diet

While pickled or canned beets are standard, there are far more, and better, ways to add beets to your daily diet. Fresh beets can be a great addition to many drinks and salads.

For a delicious beet juice, juice the following ingredients (if you don’t have a juicer, blend them with 1 or 2 cups of water).

Beet Juice Ingredients:

• 3 Organic carrots (peeled and washed)
• 1 Organic beet (peeled and washed)
• 2 Organic red apples (washed and cut)
• 6 Organic kale leaves
• ½ Inch of ginger root
• ½ Organic lemon, peeled

While there are countless beet salad recipes out there, this goji berry wild rice salad with beets is one of my absolute favorites.

If eating or drinking beets just isn’t for you, then beet extracts and powders are becoming more and more common. Because beets are becoming increasingly popular among athletes, you can now easily find beet supplements that contain nitric oxides and other compounds derived from beets to promote endurance and physical performance.

Beet Side Effects & Precautions

While there are no serious health concerns when it comes to eating beets, there are some things you should know. Mainly, the pigments that give red beets that unusual color will also cause your stool to become red. If this happens to you, don’t be alarmed. While some people mistake this red coloring for blood in their stool, it’s not. This temporary change in coloring is harmless and should go away completely after one or two bowel movements.

And the Beet Goes On

Beets are great for your health, and I always recommend adding them to your regular diet for the way they support the liver and kidneys. However, if you are looking to cleanse your liver of toxic buildup completely, beets should be part of a larger solution. Performing a regular liver cleanse does far more than beets could do on their own. Regular liver cleansing can improve how your entire body looks and feels. As toxins get pushed out, your body can better absorb the good stuff.

One essential part of my recommended liver cleanse includes a powerful liver cleanse soup, with beets as one of the main ingredients. For this recipe and more liver cleansing tips, check out my Liver Cleanse Kit.

Have you tried beets to improve your health? Tell us about your experiences in the comments below.

The post Benefits of Beets: How Can They Boost Your Health? appeared first on Dr. Group's Healthy Living Articles.

source https://www.globalhealingcenter.com/natural-health/benefits-of-beets/

What Are Prebiotics?

Probiotics have long been hailed as the ultimate support for the immune and digestive systems, and there is no doubt of their ability to promote and maintain a healthy gut. However, despite their fame, a little-known truth is that probiotics would be of little effect without their less-celebrated partner: prebiotics, or prebiotic fiber to be exact. Here we’ll discuss what is prebiotic fiber, how it helps probiotics, and why you need to include it as part of your diet.

What Is a Prebiotic Fiber?

Although the term “prebiotic” is fairly new (coined in 1995), prebiotics themselves are nothing new.^[1] Prebiotics are an indigestible form of fiber found in some (but not all) fruits, vegetables, and starches. They act as a food source for the friendly bacteria in the gut. It is important to note that though every prebiotic is a fiber, not every fiber is a prebiotic. To be considered “prebiotic” in nature, a fiber must meet the following criteria:^[2]

• Resists digestion and absorption in the upper gastrointestinal tract
• Is fermented by the intestinal microflora
• Selectively stimulates the growth or activity of friendly intestinal bacteria

You Can’t Have Probiotics Without Prebiotics

Prebiotics and probiotics have a symbiotic relationship. Prebiotic fiber is the main food source of probiotics, and probiotics cannot thrive without it. Ingesting a probiotic supplement or food with prebiotic fiber places the indigestible prebiotics in the gut where probiotics consume them. This helps those beneficial bacteria populate your gut microbiome.^[3] Conversely, if a probiotic is consumed without prebiotic fiber, it’s less likely to flourish.

The Health Benefits of Prebiotics

Though the scientific understanding of prebiotics is relatively young, promising discoveries have surfaced about their health benefits. The following is just a small sampling of the findings from research into the health benefits of prebiotics.

Encourages Gut Health and Diversity

Per a study published in The Journal of Nutrition, prebiotics and probiotics support gut health diversity and digestive health.^[4] This is just one of many studies to show that prebiotic fiber is integral for a healthy, balanced gut.^[5]

Promotes Bone Health

Studies, including those published in The British Journal of Nutrition, show that prebiotic fiber improves absorption of all minerals in the body, including bone-healthy magnesium and calcium.^{[5, 6]}

Supports Cardiovascular Health

Prebiotics have a beneficial effect on lipid metabolism, and they can help ease systemic redness to support normal cardiovascular health.^{[5, 7]}

Helps Control Appetite and Weight Management

Studies published in the British Journal of Medicine and the American Journal of Clinical Nutrition have shown that prebiotics can help with appetite control by increasing satiety hormones, making you feel less hungry.^{[8, 9]}

Regulates Insulin Sensitivity

A study published in The Journal of Nutrition showed consumption of 15-30 grams of resistant starch (a type of prebiotic fiber) a day reduced insulin resistance in obese and overweight men.^[10]

Sharpens Brain Function

According to Trends in Neuroscience, prebiotics are considered a form of “psychobiotic,” which exert beneficial effects on gut bacteria and positively impact the gut-brain-axis.^[11]

Brightens Mental and Emotional Health

In addition to their psychobiotic mental health benefits, the results of human and animal studies found that prebiotic fibers support normal mental and emotional health and stress response.^[12]

Promotes Restful Sleep

As reported by researchers from the University of Colorado, regular consumption of prebiotics can help boost the amount of REM and non-REM sleep in animals after a stressful event.^{[12, 13]}

What Are the Different Types of Prebiotics?

Prebiotics exist in both food and supplement form. Common examples of prebiotic fiber you will find in supplements and food include:

• Acai gum
• Inulin
• Lactulose
• Lafinose
• Oligosaccharides (the best-known prebiotics) including:
  • Fructooligosaccharides (FOS)
  • Oligofructose (OF)
  • Galactooligosaccharides (GOS)
  • Transgalactooligosaccharides (TOS)
• Polydextrose
• Psyllium
• Resistant starch (RS)
• Wheat dextrin

While there’s debate over which prebiotics are the most effective, it is clear that ingesting any prebiotics with probiotics or cultured foods is beneficial.

What Is a Prebiotic Supplement?

Prehistoric hunter-gatherers ingested many prebiotic-containing foods, such as desert plants.^[2] If you, however, have not carried on that tradition and you don’t ingest enough prebiotic-rich foods in your diet, supplementation can fill the gaps.

Prebiotics are available as stand-alone supplements or combined with a probiotic formula to enhance its effectiveness. This is the case with FloraTrex™, which contains 23 strains of probiotics and prebiotics in one formula.

Depending upon your goals, you may wish to take a combination product or a pure prebiotic. Keep in mind that a probiotic must be taken with a prebiotic (either as a supplement or food) to be effective, but a prebiotic can provide stand-alone health benefits.

The Best Prebiotic Foods That Everyone Should Eat

Since prebiotics are relatively “new” on the health and science scene, there is some debate over which foods qualify as “prebiotic foods” and which don’t. Some health care professionals and scientists believe that any fiber-containing food could have prebiotic benefits. That may be true, but, for now, we’ll focus on the “official” best prebiotic foods.^{[14, 15]}

• Asparagus—consumed in its whole, fibrous state.
• Bananas—offer a good serving of resistant starch when consumed slightly unripe.
• Chicory root—rich in inulin and a popular choice among probiotic manufacturers, chicory root also doubles as a delicious coffee substitute.
• Garlic—excellent for supporting the immune system and gut health.
• Jerusalem artichoke—also known as “sunchokes,” these potato-like tubers have a delicate flavor and are brimming with prebiotic fiber.
• Leeks—are prized for their health properties and prebiotic value.
• Onions—another immune system and gut-health champion.
• Potato starch—if you’ve ever wondered why potato starch is prevalent in natural food stores, it is partly because of its value as a resistant starch.
• Soybeans—though I generally recommend avoiding soy products, whole soybeans are a good source of prebiotic fiber. If you do eat soy, consume it sparingly and look for organic, non-GMO, fermented soy products like tempeh and miso.
• Whole grain corn—look for organic, non-GMO, sprouted corn products.
• Whole grains—such as oats.

It is worth noting that prebiotics are also abundant in breast milk and help babies build good gut bacteria, a benefit that’s thought to help protect infants from infections.^[16]

How Many Prebiotic Foods Should You Consume Daily?

Your natural health care professional can help you determine the best diet plan based on your current state of health and your goals. But, based on my experience and the current research, I recommend consuming at least one or two prebiotic-rich foods a day to help maintain good gut health. This is in addition to a diet that’s already rich in fruits and vegetables—which may offer additional prebiotic benefits.
An easy approach is to eat soups with onions and garlic, substitute Jerusalem artichokes for potatoes, and blend bananas or resistant starch (like potato starch) into your smoothies.

And, don’t forget to make sure that your probiotic supplement contains prebiotic fiber.

Prebiotics: The Bottom Line

To recap, prebiotics are the primary food source for probiotics and are just as important as probiotics (if not more so). Probiotics cannot flourish in your gut without prebiotics. Prebiotic supplements may be taken as stand-alone products, or combined with a probiotic like FloraTrex™. Your diet should also include prebiotic foods.

Are prebiotics on your radar? What insight can you provide? Leave a comment below and share your thoughts with us.

The post What Are Prebiotics? appeared first on Dr. Group's Healthy Living Articles.

source https://www.globalhealingcenter.com/natural-health/what-are-prebiotics-and-why-do-you-need-them/

Best Budget Natural Skincare Buys Under $15

There are so many super fantastic natural skincare products on the market these days. Since I started blogging on green beauty 6 years ago (!!) I have seen - dare I say even tried - pretty much everything that has come to market. Budget Natural Skincare.

But here's the reality, not everyone is a green beauty blogger and gets an unlimited supply of skincare. So today's post is about natural skincare on a budget - a $15 USD max budget. I've been a student before and know the struggle is real. The struggle to find clean, gentle ingredients that are effective and affordable.

Also, there are a lot of green-beauties-to-be searching for a natural switch in their skincare regime but wanting to do the initial swap over, on a budget - it can be overwhelming trying to replace everything at once (my advice is go a product at a time).

For this reason I've collaborated with iHerb to put together my curated list of best budget natural skincare buys for your face - each item under $15 USD (and sometimes, a lot less).

Here are my favourite budget natural skincare buys.

Cleanser: Now Foods Moroccan Red Clay - $5

Containing only one ingredient: Moroccan Red Clay (aka Illite, a natural mineral silicate) which can be used as a super gentle facial cleanser. Just pour a little in the palm of your hand, mix with water and cleanse away!

Eye Makeup Remover: Coconut Oil Extra Virgin by Garden of Life $7

Super wonderful makeup remover, is coconut oil. It gently removes even the toughest mascaras, and can be washed off gently with a wash cloth and cotton pads. Use warm water to help remove the makeup and oil residue, then cleanse.

Hydrosol: Heritage Products Rosewater Rose Petals - $7

One of my "cult faves" for years (as seen here and here) is this beautiful and affordable hydrosol made with rose petals. I still use this one on the daily if I'm not testing other products. It's tried, true and while the marketing and packaging are simple, the product is magic.

Natural Vaseline Alternative: Sierra Bees, Argan Balm with Cocoa & Shea Butter - $2

The dangers or petroleum jelly and vaseline are no secret - but I get that you miss how smooth and seemingly moisturizing it feels. Grab this affordable plant based alternative instead and actually nourish your dry patches instead of concealing them.  The perfect blend of extra virgin olive oil, beeswax, cocoa butter, argan oil and shea butter.

For Dry Skin and Mild Eczema: Sierra Bees, Calendula, Soothing Skin Cream - $3.50

This soothing skin cream can be used on the dryer types for hydration and be used anywhere on the body to help sooth dry and cracked skin (especially important as we move into the winter months). Calendula is hugely healing for everything from acne to insect bites, Eczema, psoriasis, dermatitis and other skin problems. This is a cream, so not for treatment on open wounds.

Facial Oil for Dry & Mature Skin: Aura Cacia Rosehip Essentials  Deep Rosehip Essentials Facial Oil Serum - $14

Facial oils are all the rage (as they should be). I've loved them for a long time, but recognize there aren't a tonne of quality, affordable options on the market. Aura Cacia is doing a great job of blending wonderful organic healing oils with a more affordable base in order to deliver the benefits to your skin with a fraction of the cost - budget natural skincare. Check out Rose hip for dry or maturing skin, or dealing with hyper-pigmentation.

Facial Oil for Combination Skin: Aura Cacia, Soothing Tamanu Essentials Facial Oil Serum, Lavender & Tea Tree - $14

As per the above, Aura Cacia also created the soothing oil which is better for oily or acne prone skin. Don't like your acne scare you off from oils. While it can see counterintuitive, the right oils can actually be super healing for the skin. This is wonderful budget natural skincare product.

For Healing Fresh Acne Scars and Spots Sierra Bees, Bumpy Road Salve - $2.50

For those tricky scar spots and anything else you've hurt along the way, this salve is a nice healing accelerator. Put it on your spots and help it heal them up with less scaring.

For Whiter Teeth: Essential Oxygen Brushing Rinse - $9

Trying to whiten your teeth naturally can be tricky - although I have a few great ways posted here. You can also consider a quick swish in the mornings with this brushing rinse, which has a whitening effect due to the food-grade 1% hydrogen peroxide.

Soft Lips on Budget: Sierra Bees, Organic Lip Balms - $6 for 8

Last, keeping your lip balm closer is easier when the pack is of 8 and costs less than a $1 each. The ingredients are super simple: using a basis of beeswax, olive oil and often sunflower seed oil and/or cocoa butter.

Alright, that's my round up beauties.

New Customers to iHerb can Click Here to Get $5 off Their First iHerb Order.

Happy Budget hunting, beauties!

x

K

The post Best Budget Natural Skincare Buys Under $15 appeared first on Living Pretty, Naturally.

source http://livingprettynaturally.com/best-natural-skincare-buys-under-15-at-iherb/

Plant-Based Supplements: The New Frontier of Supplements

Not all vitamins and minerals are created equal, and your body can tell the difference between synthetic and plant-based supplements. If you have ever taken a cheap, synthetic vitamin or mineral and failed to notice a change in how you look or feel, there is a reason. Artificial vitamins often pass through your body without being absorbed. Just like when selecting food to eat, taking the time to study the labels and ingredients can make the difference between achieving the health you want or wasting your time and money.

A lot of the same rules you probably already use for choosing food also apply to choosing the right supplements. Study the nutrition facts label and look for ingredients that are plant-based, organic, and come from whole-food sources. Likewise, steer clear of synthetic chemicals or other artificial ingredients, sweeteners, and fillers.

What Are Plant-Based Supplements?

Plant-based supplements are made from fruits, vegetables, nuts, seeds, spices, bark, flowers, leaves, and other botanical ingredients. The exact source depends on which vitamin or mineral is needed. Typically, the process starts with a plant that is already naturally high in the desired nutrient. From there, supplement manufacturers use a variety of methods to extract the desired nutrient and create a plant-based supplement that can provide the full Recommended Dietary Allowance (RDA) of a wide variety of vitamins and minerals.

Examples of Nutrients and Their Plant Source

If you are not familiar with the existence of plant-based supplements, then it’s easy to think that every vitamin on the shelf is the same. This could not be further from the truth. To give you a better idea, here are some common vitamins and minerals with their preferred plant-based source next to their synthetic or animal-sourced alternative.

Supplement	Plant-based Source	Non-plant-based Source
Vitamin C	Fruit and Berries	Acetone
Vitamin D	Mushrooms	Lanolin (from sheep wool)
Iron	Murraya Koenigii Leaves	Sulphuric Acid
Omega 3	Algae	Fish Guts

What Are the Benefits of Plant-Based Supplements?

Minimally-processed, plant-based supplements offer several advantages that synthetic vitamins and minerals don’t. Here are the top benefits of plant-based supplements.

Better Bioavailability

Bioavailability is how easily your body can absorb a given nutrient. An overwhelming amount of evidence indicates that healthy, whole plant foods are the foundation of a nutritionally complete diet.^[1] This includes the supplements you use to maintain your health. The best supplements are those that your body is equipped to handle, in other words—they’re plant-based. This is because your body evolved to recognize and use nutrients that come from the plant sources that our ancestors found in nature.

Lower Toxicity Risk

Proper absorption is not just about getting more. In some cases, taking too much of a particular mineral can be toxic. Plant-based supplements typically carry a lower risk of mineral toxicity than their synthetic or animal-sourced counterparts. For example, the risk of toxicity from a plant-based iron supplement is less than that of animal-sourced iron supplements.^[2]

Additional Cofactors & Conutrients

Plants contain a complete spectrum of vitamins, minerals, aromatic oils, and phytonutrients.^[3]

In many cases, these nutrients work together. When you isolate specific compounds, you may get the star of the team, but you leave all the supporting players behind. These supporting players are the cofactors and conutrients that are only available in plant-based supplements. Here are just a few things that synthetic and lab-made supplements might leave out.

• Plant pigments: chlorophyll, curcumin, flavonoids, carotenoids, lutein, anthocyanins
• Flavonoids: catechins, quercetin, polyphenols
• Aromatic compounds: allicin, sulforaphane, carvacrol, thymol
• Alkaloids: caffeine, quinine, theobromine, piperine
• Enzymes: protease, cellulase, amylase, nattokinase, lipase
• Terpenoids: saponins, limonene, phytosterols, oleanolic acid
• Polysaccharides: cellulose, acemannan, pectin, hemicellulose

Natural Smell & Taste

One of the most desirable traits of plant-based supplements is that you know what you are getting. Plant-based supplements typically don’t have the synthetic fillers, toxic chemicals, and artificial sweeteners that are far too common in other supplements. Plants include oils and other constituents that provide the natural smells and tastes absent in lab-grown vitamins. If you want to check the quality of a plant-based supplement, open it up and check the smell and taste. You should be able to recognize some of the natural odors of the organic ingredients.

They Are Vegan

Relying on plants is better for your health and better for the environment. While the majority of plant-based supplements are also vegan, it is still possible unscrupulous manufacturers will sneak in some animal byproducts or use non-vegan, gelatin capsules to hold the otherwise vegan ingredients. More often than not, plant-based supplements are vegan but check the label carefully to be sure.

Questions to Ask When Selecting Plant-Based Supplements

Buying plant-based supplements is always the smarter option, but how do you know you are getting the best? Look for a brand that you can trust and who puts a premium on how and where each plant-based ingredient is grown and processed. Here is why that matters.

How Are the Plants Grown?

Make sure the plants used are grown using sustainable practices. Organic and wildcrafted sources are best, and reduce the likelihood of it being tainted by industrial farming chemicals and pesticides.

How Are the Plants Processed?

As soon as plants are harvested, they begin to degrade. Heat, humidity, and time are all enemies of fragile plant nutrients. Supplement companies who are serious about your health will do all they can to protect the plant and keep these valuable nutrients, cofactors, and conutrients in the final product. Proper drying, milling, and concentrating techniques that lock in these compounds should be in place. Without these rigorous protocols, your supplements will not provide their maximum possible benefit.

Global Healing Center Is Reinventing Plant-Based Supplements

From the beginning, we have insisted that all of our cleanses and supplements use plant-based sources. Not only does this keep us connected with nature, but it’s good for mind, body, and soul. At Global Healing Center, we strive to innovate and change how we use these sacred plants.

Using the latest research and testing, we’ve developed an all-new process for creating a Raw Herbal Extract™. This completely new approach to extracting nutrients from plant sources preserves the natural power of each ingredient. Try our plant-based supplements for yourself, and you will taste, smell, and feel the difference that can only be had when high-quality herbs are preserved with respect.

The post Plant-Based Supplements: The New Frontier of Supplements appeared first on Dr. Group's Healthy Living Articles.

source https://www.globalhealingcenter.com/natural-health/plant-based-supplements/

How Does Olive Oil Support Liver Cleansing?

Over 30 million people in the United States are suffering from a liver-related health concern.^[1] Typical Western diets filled with toxins like sugar and alcohol certainly don’t help. In fact, severe liver conditions like non-alcoholic fatty liver disease are on the rise in the United States.^[2] If your liver health isn’t where you want it to be, then you should know all the resources you have at your disposal.

The root cause of almost all poor health is toxins and chemicals. Liver cleansing, when done correctly, can help flush the liver of accumulated bile, toxins, and chemicals. Additionally, relieving your liver of harmful organisms will help you maintain a healthy body and mind. While there are different variations of organic liver cleansing regimens, nearly all take advantage of one key component—olive oil.

How Your Liver Works

Your liver plays a central role in detoxifying your body by keeping your blood clean and free of damaging chemicals and toxins. The primary duty your liver performs is filtering the blood that comes from your digestive tract. From the liver, blood flows to the rest of your body. Your liver also metabolizes alcohol and prescription drugs. As your liver performs these critical functions, it produces and releases bile to aid in digestion. When your liver is healthy it releases and safely passes the bile from the body on a regular basis.

Benefits of a Liver Cleanse

The main advantage of performing a liver cleanse is getting rid of the excess bile that builds up over time. Your liver health often depends on your diet and lifestyle. If you are eating clean, non-GMO foods and living a healthy lifestyle, then your liver should reflect those choices. If you live a mainly sedentary lifestyle and consume fatty, unhealthy, or toxic foods, then your liver may be overworked and bogged down.

People with bad diets and exercise habits will experience the greatest benefit from doing a liver cleanse. Whether you are using the Global Healing Center Liver Cleanse Kit™ or you are trying another all-natural liver cleanse approach, people who cleanse and detoxify their liver often feel more energetic and mentally clear. Some people even feel lighter and slimmer following the cleanse.

How Olive Oil Cleanses Your Liver

Olive oil has many health benefits, and it is one of the best all-natural solutions available for cleansing the liver. The theory is that drinking large amounts of olive oil sends signals to the liver to open the bile ducts. As these bile ducts open up to process the excess quantities of oil, anything that was previously stuck can more easily flow out. Most of what comes out of the liver during this process is bile, but some people see liver and gallbladder stones released from their body.

What Is the Best Olive Oil for Liver Cleansing?

While there are many healthy oils out there with great nutritional benefits, stick with olive oil for natural liver cleanses. People have tried to substitute with coconut oil, but olive oil remains the most beneficial oil for liver cleansing because of how predictably it works.

When selecting which olive oil to use for a cleanse it is important to select something that is not overly processed. Look for extra virgin olive oil that comes from fresh olives and does not use heat or chemicals to produce the oil. Freshness is important when choosing the best olive oil. Even under the right storage conditions, olive oil can degrade and lose nutritional benefits the longer it sits. Avoid olive oil that is more than two years old. Instead, choose the freshest olive oil you can find.

How to Cleanse Your Liver Using Olive Oil

Aside from olive oil, the most important thing you’ll need for a liver cleanse is Epsom salts. Epsom salts work synergistically with olive oil to relax the liver’s bile ducts and remove toxins from the body. While the complete recommendations can be found with our Liver Cleansing Kit instructions, here is a basic rundown of everything you need to know before your cleanse.

Cleansing Prep

Several days before the liver cleanse you will need to prepare by consuming malic acid and sulfurous foods. Malic acid is an organic compound that is responsible for the pleasantly sour taste of many fruits and drinks like apples or apple cider vinegar. For best results, try eating an apple or drinking apple cider vinegar several times a day leading up to cleanse day. The sulfurous foods could be any whole natural food with sulfur compounds, but you should stick to organic fruits and vegetables such as broccoli and cabbage for the cleanse. These organic fruits and veggies should be the mainstay of your diet up to four days before cleansing your liver.

Day of the Cleanse

On the day of the liver cleanse, eat only fruits and veggies for breakfast, lunch, and dinner. A few hours before you go to sleep—try for around 7 p.m.—it will be time for the Epsom salts. Mix one tablespoon of Epsom salt with eight ounces of distilled water and drink. Be aware that loose or liquid stools may happen around 20-30 minutes after drinking the mixture. Immediately before bed—try for around 10 pm—drink six ounces of the extra virgin olive oil and immediately lie in bed on your right side for 30 minutes. After that, you can go to sleep like normal. The next day you should pass the bile and may even see liver stones in your bowel movements.

After the Cleanse

After the cleanse, there are still many things you can do to promote a healthy liver. Diet and exercise are essential to any healthy lifestyle. Focus on consuming healthy foods and herbs like garlic and grapefruit to help sustain a healthy liver. Perform a liver cleanse up to three times a year to get the maximum benefit. If needed, liver cleanses can even be done back to back with a few days off in-between.

Tips and Tricks for Liver Cleansing With Olive Oil

For many people, drinking six ounces of olive oil at once can be difficult. Try refrigerating the oil first, then mix it with grapefruit or orange juice. Be sure to shake and mix thoroughly before you drink it. Likewise, drinking the Epson salt mixture is not easy for everyone. Make sure the day of the cleanse you have time set aside to stay at home and go to the bathroom as needed. Many people like to prepare their bathroom with a good book and essential oil diffuser to improve their experience.

Additional Health Benefits of Olive Oil

While olive oil is great for kickstarting a liver cleanse, there are many other additional health benefits of olive oil. It contains healthy monounsaturated fats, which is one of the main reasons the Mediterranean diet is effective at reducing risk factors for stroke and heart disease.^[3] Olive oil can also help lower bad cholesterol (LDL) and triglycerides levels.^[4] Extra virgin olive oil is also an excellent source of antioxidants and phenols that promote healthy cells and longevity.^[5]

Dr. Group’s Liver Cleanse Recommendations

While Epsom salts and olive oil are the basis of any good liver cleanse, there are ways to help increase the effectiveness of your liver cleanse routine. Global Healing Center has developed several all-natural herbal formulas, including Livatrex®, which promote a healthy liver. To help you get started with taking control of your liver health, we created the Liver Cleanse Kit™. This Health Kit includes step-by-step instructions to walk you through the cleanse. The Liver Cleanse Kit has a multi-tiered approach that uses the power of Livatrex to kick start your liver’s natural cleansing abilities and Oxy-Powder to facilitate toxin removal.

Have you used olive oil to help cleanse your liver? Tell us about it in the comment section below.

The post How Does Olive Oil Support Liver Cleansing? appeared first on Dr. Group's Healthy Living Articles.

source https://www.globalhealingcenter.com/natural-health/olive-oil-support-liver-cleansing/

What’s the Best Instant Laxative for Quick Relief?

Going number two probably isn’t something you think much about, but when not going becomes physically uncomfortable, it’s at the forefront of your thoughts. When you’re faced with occasional constipation and need relief fast, you probably head to the pharmacy. Unfortunately, many over-the-counter laxatives come with a heaping helping of adverse side effects. Not to mention that the sheer abundance of options is overwhelming. Here we’ll shed light on the subject and compare the various types of laxatives and their effects.

Types of Instant Laxatives

Laxatives are over-the-counter products you take to stimulate a bowel movement. The majority work by drawing moisture to your colon, bulking stool up, or by forcing the muscles lining the intestines to contract and push their contents along for elimination. There are several types of laxatives, and they differ in how they’re taken, how they work, and how quickly they work.

Enemas

An enema is a liquid solution that is pushed into the rectum through the anus using a fluid-filled bag or a rectal bulb. Enemas are the fastest acting solution for a backed up bowel. Although they can be administered at home, they’re typically used in clinical settings, such as before or after surgery.

Fastest Acting Enema Solutions

• Sodium phosphate: 2 to 5 minutes
• Mineral oil: 2 to 5 minutes
• Docusate: 2 to 15 minutes
• Bisacodyl: 15 to 60 minutes

Rectal Suppositories

Rectal suppositories, also called laxative suppositories, are pill-shaped and inserted into the rectum where they dissolve and take effect. They don’t work as quickly as enemas, but typically stimulate a bowel movement in about 30 minutes.

Fastest Acting Suppositories

• Carbon dioxide: 5 to 30 minutes
• Bisacodyl: 15 to 60 minutes
• Glycerin: 15 to 60 minutes
• Senna: 30 to 60 minutes

Oral Laxatives

Oral laxatives in the form of liquids, pills, and powders are found on grocery store and pharmacy shelves. In general, they’re taken at night to produce a bowel movement in the morning. This type of laxative falls into one of five categories, and each works differently.

Osmotic Laxatives

Osmotic laxatives draw water into the colon to produce softer stool that’s easier to pass. There are several over-the-counter varieties available, including milk of magnesia and magnesium citrate. Common side effects of osmotic laxatives include nausea, bloating, cramping, gas, and diarrhea. Dehydration, electrolyte imbalance, and kidney damage may result from abusing these kinds of laxatives.^[1]

Stool Softeners

Stool softeners trap moisture in the stool to soften it and make it easier to pass. Stool softeners are the slowest and least aggressive form of over-the-counter constipation relief.^[1]

Bulking Laxatives

Bulking laxatives increase the mass of fecal waste to encourage a bowel movement. They’re the most gentle type of laxative, but they’re not suitable for everyone. The side effects of bulking laxatives include stomach pain, nausea, vomiting, and skin rash.^[2]

Bulking laxatives may contain ingredients like psyllium husk or methylcellulose, which are potential allergens. Taking psyllium by mouth could also present a choking hazard as it swells in the mouth and throat. This is why bulking laxatives must be consumed with plenty of water.

Stimulant Laxatives

Stimulant laxatives don’t alter or add anything to your stool. Instead, they cause the muscles of your intestines to contract, moving stool toward the rectum. This kind of laxative is rougher on your system than bulking or osmotic varieties. Long-term use of stimulant laxatives can cause dependence.^[3] Senna, a type of stimulant laxative, may cause stomach pains, faintness, cramping, nausea, and brown urine.^[4]

One common type of stimulant laxative is “whole leaf” or “outer leaf” aloe vera. It sounds like a natural solution, but outer leaf aloe produces unpleasant cramping and loose, watery stools. The outer part of the leaf contains a compound called aloin which can be harsh on the digestive tract. Inner leaf aloe is much milder. If you use an aloe supplement, select one made only from the inner leaf.

Lubricant Laxatives

Lubricant laxatives coat the colon in an oily film, allowing stool to pass more easily. They work more slowly than other types and may require a few hours, or even overnight, to produce the desired effect.

Mineral oil is the most commonly used lubricant laxative. The body does not digest mineral oil, so it retains its greasy consistency throughout the digestive process. Long-term use of mineral oil can lead to side effects like fecal seepage and anal incontinence, as well as vitamin deficiencies.^[1]

The Consequences of Relying on Laxatives

Though laxatives usually get the job done, relief often comes at a cost. Many people become so reliant on laxatives that they begin to overuse them, some without even realizing it. Overuse can damage your pancreas and the lining of your colon. Laxative abuse can even lead to dependence, which means the inability to have a bowel movement without them. Here’s a list of the negative side effects that come from overusing laxatives:

• Laxative dependency
• Organ damage
• Electrolyte imbalance
• Severe dehydration
• Increased risk of kidney stones
• Weak nails

Eat More Food That Is Rich in Fiber

If constipation is a common occurrence, reassess the foods you eat rather than reaching for the medicine cabinet. Laxatives only treat the symptoms of a larger issue. It’s very likely that your difficulty in the bathroom is due to a lack of fiber. In fact, fewer than 3% of Americans get enough fiber on a daily basis.^[5] Men should get 38 grams of fiber daily, while women need about 25 grams. If you’re eating the standard American diet, there’s a good chance that you’re in that 97% of people who fall short. If you could use more fiber, many of the best laxative foods are a great source.

A Better Approach

Even if you do follow a healthy eating plan, a weekend of indulgence or even a new medication can cause occasional constipation. To naturally and gently resolve occasional constipation without using laxatives, try Oxy-Powder®. This gentle colon cleanser is safe, effective, and doesn’t cause nausea or the sort of embarrassing emergencies that send you scrambling for the nearest toilet. Regularly cleaning your colon with a gentle, oxygen-based colon cleanser like Oxy-Powder can keep your bowel movements regular and satisfying.

What insight do you have about laxatives? Leave a comment below and share your ideas.

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source https://www.globalhealingcenter.com/natural-health/best-instant-laxative/