Health and Me

Riya Baibhawi

This Ayurvedic Gum Is Trending For Its Cooling Effects-Here's What You Should Know

India is set to witness summer season in some months. And looking at the mercury already soaring past previous records, experts are predicting it will be tough one. Amidst the heat wave and resulting dry weather, it is important to keep yourself hydrated. While water and juices are the healthiest options to do so, there is one ingredient that you can add to make your drinks and body cooler. 

<h2>What Is <span rel="noindex">Gond Katira</span>? </h2>

Gond katira, scientifically known as tragacanth gum, is a natural gum obtained from the sap of certain plants. It is widely recognized for its cooling properties and is commonly used in Ayurveda and various traditional remedies to promote overall well-being. 

<h2>What Does Gond Katira Do?</h2><h2>Keeps the Body Cool and Prevents Heat Strokes</h2>One of the most remarkable benefits of gond katira is its ability to act as a natural cooling agent during the sweltering summer months. It helps in lowering body temperature from the inside out, making it a go-to remedy for extreme heat. This natural coolant is commonly added to refreshing drinks like shikanji, milkshakes, and ice creams. Consuming gond katira daily during summer can significantly reduce the risk of heat strokes and maintain overall health. Moreover, it is effective in controlling nosebleeds, a common issue among children during hot weather.

<h2>Promotes <span rel="noindex">Liver Health</span></h2>

The liver plays a crucial role in over 300 bodily functions and is susceptible to damage due to alcohol overuse, poor dietary habits, and other environmental factors. Gond Katira acts as a natural detoxifier, helping to cleanse toxins from the blood and enhance liver function. Regular consumption of this powerful herb supports liver health and improves its efficiency.

Rich in dietary fiber, gond katira is an excellent natural remedy for digestive issues. It contains essential enzymes that facilitate smooth digestion and regulate bowel movements. Its purgative properties help alleviate gut-related problems such as constipation and diarrhea. Additionally, it stimulates intestinal movements, making digestion more efficient and promoting gut health.

Loaded with antioxidants and anti-inflammatory compounds, gond katira strengthens the immune system and protects against infections. It aids in nerve cell recovery and regeneration, helping the body ward off colds, coughs, and flu. Research also suggests that gond katira possesses anti-cancer properties that may help slow down the formation of cancer cells.

Gond Katira serves as a natural weight loss supplement by boosting metabolism and promoting fat burning. Being rich in dietary fiber, it provides sustained energy and helps curb unnecessary hunger pangs, keeping one feeling fuller for longer. Incorporating gond katira into a balanced diet can be a beneficial strategy for managing weight and supporting overall fitness.

Including gond katira in a daily diet contributes significantly to skin health. As a natural laxative and prebiotic, it supports internal cleansing, leading to clearer skin. Additionally, its anti-aging properties and antioxidants help regenerate dead skin cells, cleanse blood vessels, and reduce blemishes, dark spots, wrinkles, and blackheads. This makes the skin look radiant and youthful.

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India is set to witness summer season in some months. And looking at the mercury already soaring past previous records, experts are predicting it will be tough one. Amidst the heat wave and resulting dry weather, it is important to keep yourself hydrated. While water and juices are the healthiest options to do so, there is one ingredient that you can add to make your drinks and body cooler. What Is Gond Katira? Gond katira, scientifically known as tragacanth gum, is a natural gum obtained from the sap of certain plants. It is widely recognized for its cooling properties and is commonly used in Ayurveda and various traditional remedies to promote overall well-being. What Does Gond Katira Do?Keeps the Body Cool and Prevents Heat StrokesOne of the most remarkable benefits of gond katira is its ability to act as a natural cooling agent during the sweltering summer months. It helps in lowering body temperature from the inside out, making it a go-to remedy for extreme heat. This natural coolant is commonly added to refreshing drinks like shikanji, milkshakes, and ice creams. Consuming gond katira daily during summer can significantly reduce the risk of heat strokes and maintain overall health. Moreover, it is effective in controlling nosebleeds, a common issue among children during hot weather.Promotes Liver HealthThe liver plays a crucial role in over 300 bodily functions and is susceptible to damage due to alcohol overuse, poor dietary habits, and other environmental factors. Gond Katira acts as a natural detoxifier, helping to cleanse toxins from the blood and enhance liver function. Regular consumption of this powerful herb supports liver health and improves its efficiency.Supports DigestionRich in dietary fiber, gond katira is an excellent natural remedy for digestive issues. It contains essential enzymes that facilitate smooth digestion and regulate bowel movements. Its purgative properties help alleviate gut-related problems such as constipation and diarrhea. Additionally, it stimulates intestinal movements, making digestion more efficient and promoting gut health.Bolsters The Immune SystemLoaded with antioxidants and anti-inflammatory compounds, gond katira strengthens the immune system and protects against infections. It aids in nerve cell recovery and regeneration, helping the body ward off colds, coughs, and flu. Research also suggests that gond katira possesses anti-cancer properties that may help slow down the formation of cancer cells.Gond Katira For Weight LossGond Katira serves as a natural weight loss supplement by boosting metabolism and promoting fat burning. Being rich in dietary fiber, it provides sustained energy and helps curb unnecessary hunger pangs, keeping one feeling fuller for longer. Incorporating gond katira into a balanced diet can be a beneficial strategy for managing weight and supporting overall fitness.Glowing SkinIncluding gond katira in a daily diet contributes significantly to skin health. As a natural laxative and prebiotic, it supports internal cleansing, leading to clearer skin. Additionally, its anti-aging properties and antioxidants help regenerate dead skin cells, cleanse blood vessels, and reduce blemishes, dark spots, wrinkles, and blackheads. This makes the skin look radiant and youthful.

this ayurvedic gum is trending for its cooling effects-here's what you should know

Aarushi Bhadury

Avocados For Weight Loss? Nutritionist Shares Why This Fatty Fruit Might Be Your Slim-Down Secret

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What Happens To Your Liver When You Consume Soybeans?

what happens to your liver when you consume soybeans?

Rich in healthy fats, insoluble fiber and many vitamins as well as protein, avocados are known for being one of the highest-fat based plant foods. They are a great source of fiber and are notably high in healthy fats (more than carbohydrates), making them popular in lower-carbohydrate diets, such as those for managing diabetes. 

The heart-friendly fats don't raise blood cholesterol, which can make traditional cholesterol-lowering diets more satisfying. As one of the highest-fat plant foods, avocados are also a favorite in vegan and vegetarian diets. Many nutritionists suggest people eat avocados for weight loss, however does it actually help? How does a fruit with a high calorie count as well as 67% fat content, be good for weight loss. We spoke to Anshul Singh,  Clinical Nutrition and Dietetics Department Lead, Artemis Hospitals to understand the nutritional nuances of avocado.

<h2>Avocados Help You Feel Full Longer </h2>

Mr. Anshul explained that foods with good fats and fiber make you feel full and content for longer, helps slow down the process of how soon food exits your stomach. Since avocados are rich in both the nutrients, they keep you satiated for longer. One study showed people eating avocado for breakfast felt less hungry. "They also have healthy fats, like monounsaturated fats, which may help the body break down fat and lose belly fat. People who eat avocados tend to have better diets and weigh less," adds Anshul.

Research shows people who eat more fruits and vegetables, including avocados, often have lower body weights. Another study found that avocado eaters tended to have healthier diets and a lower risk of certain health issues. This suggests avocados fit well into a healthy eating plan. There's no need to avoid them if you're trying to manage your weight; in fact, regular eaters were less likely to become overweight. "People felt less hungry and more satisfied for hours when they replaced carbs with avocado fats and fiber. This was mostly because hormones like PYY and GLP-1 make you feel full. Adding just half an avocado to lunch made people 23% more satisfied and 40% less hungry over the course of three hours, even though the meal had more calories." says Mr Anshul.

It's not fully clear if avocados directly cause weight loss, but they may help. The healthy fats in avocados might be burned for energy faster and could even increase your body's calorie burning after meals. According to Mr. Anshul, "Nuts and yogurt are good for you, but avocado is more filling and has fewer calories and no added sugar or salt. It feels like a treat without the guilt because it's creamy, healthy, and light. Avocado might be the tastiest way to stay on track when you want to snack smart and reach your goals." They may also reduce your appetite, making you less likely to overeat. However, more research is needed to fully understand these specific effects. 

Avocados could help with weight loss, especially targeting belly fat. One study showed people eating a daily avocado as part of a reduced-calorie diet lost weight and had changes in gut bacteria. Another found daily avocado consumption led to significant belly fat loss. Animal studies hint that even avocado extract, without fat, might help reduce appetite and weight gain. 

Don't worry about avocados being "fattening", when eaten as part of a balanced diet with whole, healthy foods, they're beneficial. Avocados have many qualities that support weight management. While more evidence is building, there are strong signs they can help. Mr Anshul warns, "Avocados are very nutritious, but if you don't pair them well, they can lose their benefits or upset your stomach. Don't mix them with heavy dairy, sugary fruits like mango or banana, or salty processed snacks. These combinations can make you feel bloated, make the flavors clash, or raise your blood sugar levels." Enjoying avocados in reasonable amounts can certainly be a valuable part of an effective weight loss plan.

Anshul adds and shares a few avocado friendly food pairings for people who are trying to lose weight. "Instead, eat avocado with whole grains, lean proteins, fresh veggies, citrus vinaigrette, or nuts to keep its creamy, healthy edge. This will make it taste light and easy to digest." 

diet & nutrition

avocado health benefits. weight loss

fruits that help lose weight

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Rich in healthy fats, insoluble fiber and many vitamins as well as protein, avocados are known for being one of the highest-fat based plant foods. They are a great source of fiber and are notably high in healthy fats (more than carbohydrates), making them popular in lower-carbohydrate diets, such as those for managing diabetes. The heart-friendly fats don't raise blood cholesterol, which can make traditional cholesterol-lowering diets more satisfying. As one of the highest-fat plant foods, avocados are also a favorite in vegan and vegetarian diets. Many nutritionists suggest people eat avocados for weight loss, however does it actually help? How does a fruit with a high calorie count as well as 67% fat content, be good for weight loss. We spoke to Anshul Singh,  Clinical Nutrition and Dietetics Department Lead, Artemis Hospitals to understand the nutritional nuances of avocado.Avocados Help You Feel Full Longer Mr. Anshul explained that foods with good fats and fiber make you feel full and content for longer, helps slow down the process of how soon food exits your stomach. Since avocados are rich in both the nutrients, they keep you satiated for longer. One study showed people eating avocado for breakfast felt less hungry. "They also have healthy fats, like monounsaturated fats, which may help the body break down fat and lose belly fat. People who eat avocados tend to have better diets and weigh less," adds Anshul. Support Weight Management Research shows people who eat more fruits and vegetables, including avocados, often have lower body weights. Another study found that avocado eaters tended to have healthier diets and a lower risk of certain health issues. This suggests avocados fit well into a healthy eating plan. There's no need to avoid them if you're trying to manage your weight; in fact, regular eaters were less likely to become overweight. "People felt less hungry and more satisfied for hours when they replaced carbs with avocado fats and fiber. This was mostly because hormones like PYY and GLP-1 make you feel full. Adding just half an avocado to lunch made people 23% more satisfied and 40% less hungry over the course of three hours, even though the meal had more calories." says Mr Anshul.It's not fully clear if avocados directly cause weight loss, but they may help. The healthy fats in avocados might be burned for energy faster and could even increase your body's calorie burning after meals. According to Mr. Anshul, "Nuts and yogurt are good for you, but avocado is more filling and has fewer calories and no added sugar or salt. It feels like a treat without the guilt because it's creamy, healthy, and light. Avocado might be the tastiest way to stay on track when you want to snack smart and reach your goals." They may also reduce your appetite, making you less likely to overeat. However, more research is needed to fully understand these specific effects. Avocados and Belly Fat Avocados could help with weight loss, especially targeting belly fat. One study showed people eating a daily avocado as part of a reduced-calorie diet lost weight and had changes in gut bacteria. Another found daily avocado consumption led to significant belly fat loss. Animal studies hint that even avocado extract, without fat, might help reduce appetite and weight gain. Are Avocados "Fattening"? Don't worry about avocados being "fattening", when eaten as part of a balanced diet with whole, healthy foods, they're beneficial. Avocados have many qualities that support weight management. While more evidence is building, there are strong signs they can help. Mr Anshul warns, "Avocados are very nutritious, but if you don't pair them well, they can lose their benefits or upset your stomach. Don't mix them with heavy dairy, sugary fruits like mango or banana, or salty processed snacks. These combinations can make you feel bloated, make the flavors clash, or raise your blood sugar levels." Enjoying avocados in reasonable amounts can certainly be a valuable part of an effective weight loss plan.Anshul adds and shares a few avocado friendly food pairings for people who are trying to lose weight. "Instead, eat avocado with whole grains, lean proteins, fresh veggies, citrus vinaigrette, or nuts to keep its creamy, healthy edge. This will make it taste light and easy to digest." 

how does avocado affect our weight – the answer may shock you

Tanya Dutt

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Feast one day, fast the next—this bold rhythm is taking the wellness world by storm. As millions chase quick weight loss fixes and fatigue over calorie-counting grows, alternate-day fasting is stepping up as a surprisingly effective strategy. Backed by a new global review involving 99 studies and more than 6,500 participants, this eating pattern may outpace both the popular 16:8 routine and strict calorie-cutting diets. And it’s not just about trimming waistlines—it could also reboot metabolism, lower bad cholesterol, and help manage chronic health conditions. Could this be the diet trend that finally changes the game?

 a new study has turned the spotlight on a diet strategy that may just be more effective than traditional intermittent fasting: alternate-day fasting (ADF). Coined as the feast-and-famine method, this dietary approach involves a full 24-hour fast every other day, and it might have more potential than the popular 16:8 or 5:2 fasting regimens.

Researchers from a global collaboration spanning the US, Scotland, Germany, and Canada have uncovered promising findings in a meta-analysis that reviewed 99 clinical studies and more than 6,500 participants. The results? Alternate-day fasting led to greater weight loss than continuous calorie restriction or other intermittent fasting strategies, including time-restricted eating and whole-day fasting.

<h2>What is Feast-and-Famine Diet Trend?</h2>

Alternate-day fasting isn’t exactly new, but its newfound support comes with a stronger scientific foundation. The diet requires individuals to abstain from caloric intake every other day while allowing regular eating on non-fasting days. While this sounds more intense than the popular 16:8 schedule, where food is consumed within an eight-hour window, results seem to speak for themselves.

The average participant in the reviewed studies had a body mass index (BMI) of 31, and a significant majority (89%) had pre-existing health conditions. This makes the findings especially relevant for people dealing with metabolic concerns such as diabetes, high blood pressure, or elevated cholesterol levels.

<h2>How ADF is Different from Intermittent Fasting Diet?</h2>

Unlike time-restricted eating (e.g., 16:8) or the 5:2 method (fasting for two days each week), alternate-day fasting applies a full-day fasting protocol every other day. This means that in a typical week you would fast for about 3-4 days with no calorie consumption.

What sets ADF apart is how it influences metabolism. Studies suggest that this method can boost metabolic rate, lower LDL ("bad") cholesterol and improve insulin sensitivity. These factors are crucial for people with obesity or those at risk of developing cardiovascular disease and type 2 diabetes.

Despite the results, researchers caution that ADF did not meet the clinical weight loss threshold of 2 kg often targeted in obesity treatment guidelines. Still, its efficacy relative to other diets offers a compelling alternative for individuals seeking variety or faster short-term results in their weight loss journey.

The authors of the study, published in The BMJ, urge caution and call for more long-term trials. "Minor differences were noted between some intermittent fasting diets and continuous energy restriction, with some benefit for an <span>alternate day fasting</span> strategy with weight loss in shorter duration trials," they noted.

That said, all intermittent fasting strategies, including time-restricted eating and whole-day fasting, led to some degree of weight loss when compared to an ad-libitum diet one without any restrictions.

Experts increasingly view it as a flexible tool that can be customized within a broader, patient-centric model of nutritional care. The new findings support using ADF as part of this toolkit, especially for those who have tried and plateaued with traditional calorie-restriction diets.

According to the World Health Organization, approximately 2.5 billion adults globally are overweight, and 890 million live with obesity. With rates of metabolic syndrome, heart disease, and type 2 diabetes continuing to climb, effective, sustainable, and personalized weight management strategies are more imprtant than ever.

<h2>GLP-1 Drugs vs. Fasting: What To Choose For Weight Loss?</h2>

Coinciding with the release of this study is the NHS’s decision to allow general practitioners in England to prescribe Mounjaro (tirzepatide), a medication known for its significant weight loss effects. While effective, these medications are expensive and not without side effects.

As a result, dietary strategies like ADF offer an attractive, non-pharmaceutical option for those who may prefer or require lifestyle-based interventions.

Though ADF is proving its mettle in short-term studies, researchers emphasize the need for longer and more rigorous trials. Only with extended observation can we understand whether these weight loss benefits are sustainable, whether metabolic advantages persist and how feasible it is for individuals to stick with such a demanding regimen.

For now, ADF appears to be a promising alternative—particularly for those seeking to shake up their diet strategy or accelerate initial weight loss. Still, it should be undertaken with professional guidance, especially for individuals with underlying health conditions.

Feast-and-famine may sound extreme, but science is increasingly pointing to its potential to outperform more common intermittent fasting techniques. While not a silver bullet, alternate-day fasting offers a new hope for those grappling with weight loss or metabolic health challenges.

As with any diet, the key lies in personalization, consistency, and understanding your own body’s needs. With more long-term studies underway, ADF may soon become a more mainstream strategy for effective and sustainable weight management.

alternate day fasting

intermittent fasting benefits

weight loss diet

new fasting trend

better than 16:8 diet

fasting for metabolism

bmj fasting study

Feast one day, fast the next—this bold rhythm is taking the wellness world by storm. As millions chase quick weight loss fixes and fatigue over calorie-counting grows, alternate-day fasting is stepping up as a surprisingly effective strategy. Backed by a new global review involving 99 studies and more than 6,500 participants, this eating pattern may outpace both the popular 16:8 routine and strict calorie-cutting diets. And it’s not just about trimming waistlines—it could also reboot metabolism, lower bad cholesterol, and help manage chronic health conditions. Could this be the diet trend that finally changes the game? a new study has turned the spotlight on a diet strategy that may just be more effective than traditional intermittent fasting: alternate-day fasting (ADF). Coined as the feast-and-famine method, this dietary approach involves a full 24-hour fast every other day, and it might have more potential than the popular 16:8 or 5:2 fasting regimens.Researchers from a global collaboration spanning the US, Scotland, Germany, and Canada have uncovered promising findings in a meta-analysis that reviewed 99 clinical studies and more than 6,500 participants. The results? Alternate-day fasting led to greater weight loss than continuous calorie restriction or other intermittent fasting strategies, including time-restricted eating and whole-day fasting.What is Feast-and-Famine Diet Trend?Alternate-day fasting isn’t exactly new, but its newfound support comes with a stronger scientific foundation. The diet requires individuals to abstain from caloric intake every other day while allowing regular eating on non-fasting days. While this sounds more intense than the popular 16:8 schedule, where food is consumed within an eight-hour window, results seem to speak for themselves.The average participant in the reviewed studies had a body mass index (BMI) of 31, and a significant majority (89%) had pre-existing health conditions. This makes the findings especially relevant for people dealing with metabolic concerns such as diabetes, high blood pressure, or elevated cholesterol levels.How ADF is Different from Intermittent Fasting Diet?Unlike time-restricted eating (e.g., 16:8) or the 5:2 method (fasting for two days each week), alternate-day fasting applies a full-day fasting protocol every other day. This means that in a typical week you would fast for about 3-4 days with no calorie consumption.What sets ADF apart is how it influences metabolism. Studies suggest that this method can boost metabolic rate, lower LDL ("bad") cholesterol and improve insulin sensitivity. These factors are crucial for people with obesity or those at risk of developing cardiovascular disease and type 2 diabetes.Is ADF Clinically Significant?Despite the results, researchers caution that ADF did not meet the clinical weight loss threshold of 2 kg often targeted in obesity treatment guidelines. Still, its efficacy relative to other diets offers a compelling alternative for individuals seeking variety or faster short-term results in their weight loss journey.The authors of the study, published in The BMJ, urge caution and call for more long-term trials. "Minor differences were noted between some intermittent fasting diets and continuous energy restriction, with some benefit for an alternate day fasting strategy with weight loss in shorter duration trials," they noted.That said, all intermittent fasting strategies, including time-restricted eating and whole-day fasting, led to some degree of weight loss when compared to an ad-libitum diet one without any restrictions.Experts increasingly view it as a flexible tool that can be customized within a broader, patient-centric model of nutritional care. The new findings support using ADF as part of this toolkit, especially for those who have tried and plateaued with traditional calorie-restriction diets.According to the World Health Organization, approximately 2.5 billion adults globally are overweight, and 890 million live with obesity. With rates of metabolic syndrome, heart disease, and type 2 diabetes continuing to climb, effective, sustainable, and personalized weight management strategies are more imprtant than ever.GLP-1 Drugs vs. Fasting: What To Choose For Weight Loss?Coinciding with the release of this study is the NHS’s decision to allow general practitioners in England to prescribe Mounjaro (tirzepatide), a medication known for its significant weight loss effects. While effective, these medications are expensive and not without side effects.As a result, dietary strategies like ADF offer an attractive, non-pharmaceutical option for those who may prefer or require lifestyle-based interventions.Though ADF is proving its mettle in short-term studies, researchers emphasize the need for longer and more rigorous trials. Only with extended observation can we understand whether these weight loss benefits are sustainable, whether metabolic advantages persist and how feasible it is for individuals to stick with such a demanding regimen.For now, ADF appears to be a promising alternative—particularly for those seeking to shake up their diet strategy or accelerate initial weight loss. Still, it should be undertaken with professional guidance, especially for individuals with underlying health conditions.Feast-and-famine may sound extreme, but science is increasingly pointing to its potential to outperform more common intermittent fasting techniques. While not a silver bullet, alternate-day fasting offers a new hope for those grappling with weight loss or metabolic health challenges.As with any diet, the key lies in personalization, consistency, and understanding your own body’s needs. With more long-term studies underway, ADF may soon become a more mainstream strategy for effective and sustainable weight management.

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<span>Soybeans</span> are widely celebrated for their high protein content, especially among those on plant-based diets. But beyond being a protein powerhouse, soybeans also contain a wealth of nutrients and bioactive compounds that play a vital role in maintaining <span>liver health</span>.

With rising concerns around fatty <span>liver</span> disease, cirrhosis, and liver-related conditions, including soybeans in your diet could be a simple, natural step toward better liver function. Here’s how this humble legume works to support one of the body’s most important organs.

<h4>A Natural Source of Liver-Supporting Protein</h4>

One cup of boiled soybeans (about 172 grams) offers roughly 31 grams of protein. The main proteins in soybeans—glycinin and conglycinin—account for around 80% of that content. These aren’t just for building muscle; they support lipid metabolism and enzyme activity, two processes that are central to how the liver breaks down fats, regulates hormones, and processes nutrients.

Additionally, these proteins provide essential amino acids that are critical for the repair and regeneration of liver cells. This helps ensure the liver continues to perform its detoxifying functions efficiently.

Soybeans are rich in isoflavones, plant-based compounds known for their antioxidant effects. These antioxidants work to reduce oxidative stress, which is a major contributor to liver cell injury and long-term liver damage.

Isoflavones also help regulate apoptosis—the process of programmed cell death—which is essential for removing damaged cells but harmful when it happens excessively. By balancing this process, soy isoflavones help protect healthy liver cells from being destroyed.

<h4>Improves Fat Metabolism in the Liver</h4>

Another liver-friendly compound found in soybeans is lecithin. Lecithin plays an essential role in the breakdown and transport of fats, helping the liver manage its fat content more effectively. It boosts the formation of lipoproteins, which help move fat out of the liver and through the bloodstream, thereby reducing the risk of fatty liver disease.

Research has also shown that soy lecithin can lower total cholesterol and triglyceride levels, while increasing HDL (“good”) cholesterol, further easing the burden on the liver. In addition, lecithin contributes to the regeneration of cell membranes and helps prevent liver fibrosis, a condition where liver tissue becomes scarred.

Soybeans also contain saponins, plant compounds with powerful anti-inflammatory and antioxidant properties. These compounds help protect liver cells from toxic substances such as carbon tetrachloride and acetaldehyde—a harmful byproduct of alcohol metabolism that can lead to liver scarring and cirrhosis.

By neutralizing these toxins, saponins act as a shield for liver cells, preserving their structure and function.

<ul><li>Soybeans are a natural source of vitamins E, K, and B6, all of which are vital for liver health.</li><li>Vitamin E protects the liver from oxidative damage.</li><li><span rel="noindex">Vitamin K</span> supports bile production and blood clotting.</li><li>Vitamin B6 is essential for protein metabolism and enzyme function.</li><li>These nutrients contribute to the liver’s ability to process waste, metabolize nutrients, and regulate energy.</li></ul>

While soybeans can offer excellent support for liver health, they work best as part of a balanced lifestyle. Limiting alcohol intake, avoiding smoking, eating plenty of vegetables and lean proteins, staying physically active, and going for regular health checkups all enhance liver function.

Some natural herbal extracts like milk thistle (silybum marianum) and wasabia extract have also been studied for their ability to support detoxification and improve liver resilience.

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diet for healthy liver

soybeans for liver

Soybeans are widely celebrated for their high protein content, especially among those on plant-based diets. But beyond being a protein powerhouse, soybeans also contain a wealth of nutrients and bioactive compounds that play a vital role in maintaining liver health.With rising concerns around fatty liver disease, cirrhosis, and liver-related conditions, including soybeans in your diet could be a simple, natural step toward better liver function. Here’s how this humble legume works to support one of the body’s most important organs.A Natural Source of Liver-Supporting ProteinOne cup of boiled soybeans (about 172 grams) offers roughly 31 grams of protein. The main proteins in soybeans—glycinin and conglycinin—account for around 80% of that content. These aren’t just for building muscle; they support lipid metabolism and enzyme activity, two processes that are central to how the liver breaks down fats, regulates hormones, and processes nutrients.Additionally, these proteins provide essential amino acids that are critical for the repair and regeneration of liver cells. This helps ensure the liver continues to perform its detoxifying functions efficiently.Reduces Liver DamageSoybeans are rich in isoflavones, plant-based compounds known for their antioxidant effects. These antioxidants work to reduce oxidative stress, which is a major contributor to liver cell injury and long-term liver damage.Isoflavones also help regulate apoptosis—the process of programmed cell death—which is essential for removing damaged cells but harmful when it happens excessively. By balancing this process, soy isoflavones help protect healthy liver cells from being destroyed.Improves Fat Metabolism in the LiverAnother liver-friendly compound found in soybeans is lecithin. Lecithin plays an essential role in the breakdown and transport of fats, helping the liver manage its fat content more effectively. It boosts the formation of lipoproteins, which help move fat out of the liver and through the bloodstream, thereby reducing the risk of fatty liver disease.Research has also shown that soy lecithin can lower total cholesterol and triglyceride levels, while increasing HDL (“good”) cholesterol, further easing the burden on the liver. In addition, lecithin contributes to the regeneration of cell membranes and helps prevent liver fibrosis, a condition where liver tissue becomes scarred.Combats InflammationSoybeans also contain saponins, plant compounds with powerful anti-inflammatory and antioxidant properties. These compounds help protect liver cells from toxic substances such as carbon tetrachloride and acetaldehyde—a harmful byproduct of alcohol metabolism that can lead to liver scarring and cirrhosis.By neutralizing these toxins, saponins act as a shield for liver cells, preserving their structure and function.Boosts Overall Liver FunctionSoybeans are a natural source of vitamins E, K, and B6, all of which are vital for liver health.Vitamin E protects the liver from oxidative damage.Vitamin K supports bile production and blood clotting.Vitamin B6 is essential for protein metabolism and enzyme function.These nutrients contribute to the liver’s ability to process waste, metabolize nutrients, and regulate energy.Lifestyle Matters, TooWhile soybeans can offer excellent support for liver health, they work best as part of a balanced lifestyle. Limiting alcohol intake, avoiding smoking, eating plenty of vegetables and lean proteins, staying physically active, and going for regular health checkups all enhance liver function.Some natural herbal extracts like milk thistle (silybum marianum) and wasabia extract have also been studied for their ability to support detoxification and improve liver resilience.

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