Liver Flush: What Ingredients Actually Help Liver Function?

Will a liver flush or cleanse actually work? Find out what damages your liver, and which supplements and foods can actually help prevent liver disease.

Your liver is the undefeated detoxifier. Along with your kidneys, it’s the organ that detoxes you, and there’s only so much you can do to help detox it. That being said, while a liver flush is not as simple a concept as, say, clearing out your rain gutters with a high-powered spray of water, there are things you can do to support your liver’s natural detoxification processes, so it can flush itself and your entire body of any toxins swirling around in your bloodstream. This article details what substances can harm your liver and which liver aids have scientific reasoning behind them.

Liver Flush: Fad vs. Fact

Your liver is your largest internal organ. As big as an average football, the liver resides on the upper right side of your abdomen, above your stomach but beneath the divide separating your lungs from your guts: the diaphragm.

Many homemade liver cleanse concoctions involve fruit juice (organic apple juice, lemon juice, grapefruit juice), along with epsom salt and extra virgin olive oil. Some go so far as to suggest a coffee enema, but which one if any of these ingredients actually benefits your liver, and how? Let’s first dispel some misconceptions, and then read on for a list of foods and beverages that are proven to benefit your liver.

Is There Anything Useful in Liver Supplements?

Your liver is unique among your organs because it has the ability to heal and regenerate itself that other vital organs like the heart, lungs, and kidneys simply do not have. While you need to consume certain substances such as essential amino acids and antioxidant vitamins to support even your most basic functions, most of those nutrients can be found naturally in whole foods.

Many supplements on the market are sold without clinical testing or FDA approval, but there are certain ingredients that have been proven scientifically to help the liver do its job.

  • Milk thistleThe anti-inflammatory and antioxidant powers of milk thistle are known to have a positive effect on your liver’s health.
  • Turmeric: Another anti-inflammatory agent, turmeric can help not only reduce the risk of developing liver disease, but can also improve your entire body’s well-being by reducing pro-inflammatory molecules.

Can a Liver Flush Help with Weight Loss?

There really is no quick shortcut to losing weight. There are only two ways to shed body fat: one is burning more calories than you consume and the other is consuming fewer calories than you burn.

Because there are so many questionable claims surrounding liver cleanses on the market, studies have actually looked into and found that certain supposed liver-cleansing diets actually succeed in lowering your metabolic rate, therefore impeding weight loss rather than aiding it.

Instead of trying to find a shortcut to weight loss via your liver, focus on more tried-and-true methods of healthy weight loss (which in turn benefit your liver by cutting down on fatty deposits that may lead to nonalcoholic fatty liver disease). You can do this by:

  • Reducing caloric intake. It’s recommended that women eat 1,600-2,400 calories per day, and men 2,000-3,000. Staying closer to the lower end of the appropriate range is ideal for both your waistline and your liver’s health.
  • Burning calories through exercise. To burn off the body fat you already have, especially dangerous abdominal fat that could be negatively impacting your vital organs, take up regular exercise. Even evening walks or gentle at-home morning yoga can help get harmful fat deposits off your body and away from your liver.
  • Upgrading your diet. The better foods you choose, the more you can eat. If you want to lose weight without feeling like you’re starving yourself, eat superior foods from each food group: whole vegetables and fruits, unrefined whole grains, lean proteins like fish, chicken, and eggs, and healthy fats like those in nuts and olive oil.

Will a Liver Detox Diet Help Prevent Liver Disease?

Liver disease can arise from many different conditions, the most well-known being hepatitis (from infection by the hepatitis A, B, or C virus), alcohol abuse (leading to inflammation of the liver, scarring, and ultimately cirrhosis), and nonalcoholic fatty liver disease, which can come about through poor exercise and diet. The best way to prevent liver disease depends on the cause of it, and includes:

  • Safe sex and hygiene practices: Hepatitis can be contracted through unprotected sex, needle-sharing, or from mother to child during birth.
  • Alcohol moderation: The best way to prevent alcoholic fatty liver disease and other adverse health conditions (like kidney damage) is to drink alcohol in moderation or not at all.
  • Proper diet and exercise: To prevent the buildup of fat in your liver (not to mention your arteries), eating well and exercising regularly are key.

While the liver can recover and repair itself, once there is scarring of the liver tissue, that scarring cannot be reversed. Severe scarring of the liver is known as cirrhosis, and can ultimately lead to liver failure and death.

Avoiding fatty foods by choosing a liver detox diet can only prevent some of the risk factors for liver disease, not all, so be careful with your liver—unlike your kidneys, it’s the only one you’ve got.

If you have a family history of liver disease, consult a health care professional for medical advice on how to maintain optimal liver function.

What You Can Do to Protect Your Liver

There are foods and substances that can help cleanse or flush your system and aid liver health, but before we get to dietary solutions, here are other things you can do to maintain a healthy liver.

1. Vaccinate Against Hepatitis

Some forms of hepatitis are incurable, and preventing infection is the best way to make sure your liver does not have to suffer damage from the disease. Hepatitis viruses are not just sexually transmitted; they can be caught during travel to countries with unsanitary conditions, by healthcare workers who work in close proximity with infected patients, or from tattoo parlors with unsafe needle practices. The proper hepatitis vaccinations may save you from infection no matter how you’re exposed to these viruses.

2. Take Medications Cautiously and as Directed

No matter whether it’s a prescription or nonprescription drug, your liver must process the medication you take. If it’s possible to use natural remedies instead of pharmaceutical drugs, you may want to try those first.

If you need certain medications, take them as directed by your doctor (don’t stop a course of antibiotics for example when you start feeling better, as this can lead to drug-resistant viruses), and do not mix any medications with alcohol, including and especially over-the-counter medicine like Tylenol (acetaminophen), which should never be taken within 24 hours of imbibing alcohol, and vice versa.

3. Limit or Avoid Alcohol Intake

Liver damage from alcohol use is one of the most preventable conditions around. Alcohol is a poison, a toxin that your liver has to clean up. In fact, your liver has the lion’s share of the responsibility, as 90% of the alcohol you ingest is metabolized by your liver. The recommended limit is no more than 1 drink per day for women, and 2 drinks per day for men.

It’s not just liver disease you need to be concerned about with alcohol. When the liver metabolizes alcohol it converts it into acetaldehyde, which is a cancer-causing agent. While a glass of red wine with dinner is connected to heart health, excessive drinking and hard liquor consumption can cause inflammation, fatty buildup, and permanent scarring, which compromises your liver’s ability to detox your body, and no liver flush or cleanse can reverse that kind of damage.

4. Protect Yourself from Needles (and with Condoms)

If you need to use needles regularly for insulin injections or other medications, if you’re a healthcare worker who frequently handles needles, or if you are in the market for a tattoo, be proactive in making sure your needles are properly sterilized and never shared. Should you get stuck with a previously used needle, seek immediate medical attention, and do not take street drugs at all, especially if they involve injection.

Many viruses can be transmitted not just by blood, but via other bodily fluids as well. When engaging in intercourse, practice safe sex precautions like condom usage, dental dams, regular STD testing, and preventative medications like PrEP (pre-exposure prophylaxis).

5. Handle Chemicals with Caution

Household chemicals, paint, insecticides, fungicides, etc. are all toxins you can inhale or ingest, and it is up to your liver to process and eliminate those toxins. Protect yourself by wearing gloves, a mask, and protective skin coverings (like long-sleeved shirts and pants) to reduce the amount of toxic chemicals you’re exposed to in any given situation.

6. Reduce Unhealthy Food Consumption

Salt, sugar, and processed foods can all be detrimental to your liver’s health. For example, consuming excessive salt can lead to fluid retention, water weight gain, and extra stress on both your kidneys and your liver. If you don’t consume enough water along with the salt, your body may produce an antidiuretic hormone (vasopressin) that prevents urination, and you’ll retain the water instead of using it to flush toxins from your system. In this situation, more water intake, decreased salt intake, or increased potassium could help, as potassium helps balance out the effects of sodium.

When it comes to sugar and processed foods, it’s a metabolic nightmare. Added sugars like refined sugar and corn syrup are permeating processed foods, from cookies and candies, to salad dressings, pasta sauces, and even granola bars. High sugar consumption not only can lead to the development of insulin resistance and type 2 diabetes, but can also contribute to other chronic diseases like cancer and heart disease.

Maintaining a healthy weight via diet and exercise can help prevent gallstone formation, which arises when you have too much cholesterol in your bile. Your gallbladder is attached to your liver courtesy of the common bile duct, and acts as a storage site for the necessary bile your liver produces. Bile that is thick with cholesterol can form stones that block your gallbladder or your liver (making them liver stones), and interrupt or damage the liver’s normal functioning.

Replacing junk foods with healthier alternatives, as well as eating more whole foods instead of processed ones, invariably leads to better health for you and your vital organs.

What ingredients work for a liver flush?

Healthy Foods for Liver Cleansing

So here we are: one of the best ways to help remove toxins from your bloodstream and your liver is to avoid consuming them in the first place. However, that begs the question, “What foods are good for a liver flush?” Here’s a list of foods and beverages that are particularly suited to promoting your liver’s health and helping it eliminate toxins.

1. Coffee

Good news: coffee is an excellent drink for liver health. It can protect against the development of liver disease, even for those who already have compromised liver function. For instance, multiple studies have shown that regularly consuming coffee lowers your risk for cirrhosis, even for those who already have chronic liver disease. Researchers urge those with liver disease to drink coffee, as many as 3 cups per day, because it may even lower the risk of death.

These amazing benefits are attributed in the above-linked studies to coffee’s ability to block collagen and fat buildup, two huge contributors to liver disease, and to aid in the production of glutathione, an antioxidant that helps guard against the oxidative stress caused by free radicals. Coffee comes with many health benefits, including improved liver function.

2. Grapes

Darker grapes (purple and red) are famously well-known for containing resveratrol, the compound that makes red wine a heart-healthy beverage. Grapes and grape juices have been shown to benefit the liver in various animal studies, preventing damage from toxins and lowering unhealthy inflammation.

One human study conducted in 2010 found that supplementing with grape seed extract for 3 months improved the liver function of participants with nonalcoholic fatty liver disease, leading to the supposition that consuming concentrated, unsweetened grape fruit juice could help those with even severe liver conditions feel better.

3. Grapefruit

Another fruit that can provide natural hepatoprotective (liver-protective) antioxidants is grapefruit, thanks to its concentrations of naringenin and naringin. These antioxidants have been shown to help guard against liver damage and help reduce dangerous inflammation. They can also discourage the development of hepatic fibrosis, a condition wherein connective tissue excessively builds up in the liver and causes chronic inflammation.

Naringenin specifically has been shown to increase fat-burning enzymes and prevent metabolic dysregulation, while naringin is known to improve alcohol metabolism and mitigate alcohol’s adverse side effects. So if you find grapefruit juice in a liver flush recipe, it has scientifically backed reasoning to be included, not to mention it’s a great source of vitamin C, another antioxidant that’s known to help prevent cold and flu infection.

4. Nuts

Full of the antioxidant vitamin E and high in healthy fats, nuts are great benefactors for heart health and possibly the liver as well. This observational study conducted in 2015 found that consuming walnuts helped improve liver enzyme levels of 106 participants with nonalcoholic fatty liver disease. And an observational study from 2014 demonstrated that men who consumed nuts and seeds in large amounts had a lower risk of developing nonalcoholic fatty liver disease in the first place.

5. Tea

Tea (especially green, black, and oolong tea) has been shown to consistently improve the health and longevity of those who consume it regularly. Tea consumption has also been found to benefit the liver in particular, as can be seen in this study of Japanese men who drank 5-10 cups of green tea each day and had improved blood markers of both cardiovascular and hepatic health. In another study of 17 participants with nonalcoholic fatty liver disease, drinking green tea for a 12-week period decreased fat deposits in their livers, reduced their oxidative stress levels, and improved their liver enzyme levels.

Green tea has also been found to help prevent the development of liver cancer, and black tea too has been observed reducing the negative liver effects of a high-fat diet while also improving liver health blood markers. If you have an active liver condition, consult your doctor before supplementing with green tea extract, but if you’re just looking to flush your liver of toxins, drinking green tea is a strong place to start.

6. Dark Berries

Deep-colored berries like blueberries and cranberries contain antioxidants known as anthocyanins. This compound gives berries their rich colors and is connected to improved liver health. For example, cranberries can help prevent toxic liver injury, and blueberries can help positively modulate T-cell activity in the immune response to your liver.

Blueberry extract has even managed to inhibit human liver cancer cell growth in laboratory studies, and may someday have practical anti-cancer application in humans.

7. Beetroot Juice

Beetroot juice contains betalains, nitrates that function as antioxidants for heart health. When it comes to the liver, beetroot juice also serves to increase your production of natural detoxification enzymes, improving your liver’s detox capacity. It also lowers inflammation levels in the liver and blocks oxidative stress damage.

8. Prickly Pear

The prickly pear, aka Opuntia ficus-indica, is an edible cactus that you may remember from the song “The Bare Necessities” in Disney’s The Jungle Book. A long-standing staple of traditional medicine, the prickly pear is used in modern medicine to treat wounds, ulcers, liver disease, and even hangovers.

That’s right: those who overindulge in alcohol and wake up the next morning with symptoms like dry mouth, nausea, and lack of appetite may lessen the severity of those ill effects according to this study from 2004. This is thanks to the detoxification-enhancing abilities and anti-inflammatory properties of the prickly pear. A more recent study from 2012 on rat models found that prickly pear helped protect the liver from the after-effects of alcohol consumption as well.

9. Fatty Fish

You might not think nonalcoholic fatty liver disease could be helped by eating more fat, but it’s the quality of fat that counts, as well as the omega-3 fatty acid content. Eating oily, fatty fish like salmon or halibut is well-known to be good for heart and cholesterol health, and consuming fish oil may help alleviate arthritis inflammation.

Fatty fish are good for your liver health as well, because they can help balance your ratio of omega-3 and omega-6 fatty acids (most people in the modern world get far too much omega-6 and nowhere near enough omega-3 fatty acids), which is important because an imbalance between the two may help promote liver disease development.

10. Olive Oil

Olive oil can not only replace unhealthy refined vegetable oils in your diet, but it can also improve your liver enzyme levels, as was seen in this 2010 study of 11 nonalcoholic fatty liver disease patients. As with fatty fish, olive oil is a healthy fat that can improve your metabolic rate, optimize insulin sensitivity, and even increase blood flow to your liver.

Liver, Laugh, Love

When it comes to optimal liver function, it’s half about what you add to your body, and half about what you abstain from adding. Avoid overtaxing your liver with poison like alcohol and drugs, but do be sure to make a habit of consuming detoxification aids like green tea, grapefruit juice, healthy whole foods, and the occasional nutrient supplement designed to provide the liver-protective nutrients you don’t naturally gain from food.

Should You Supplement with the Amino Acid GABA?

Discover the science behind GABA supplements, what this neurotransmitter does, and whether or not it’s effective in treating stress, insomnia, high blood pressure, and anxiety disorders. 

Gamma aminobutyric acid (GABA) is an amino acid that functions as a neurotransmitter in our brains. Low GABA levels are known to be associated with movement and anxiety disorders, so some people will take GABA supplements to help improve the function of their minds and central nervous systems. Read on to find out how GABA works, and whether or not it may be appropriate for you.

What Is GABA? How Does GABA Work? Where Can You Find It?

GABA is classified as an inhibitory neurotransmitter due to its ability to block certain signals in the brain. GABA decreases activity in the central nervous system and binds with proteins in the brain known as GABA receptors, which creates a calming effect that helps ameliorate feelings of fear, stress, and anxiety. GABA may also help prevent seizures.

Because of these abilities, GABA has become a popular dietary supplement.

For those who want to know how to increase GABA naturally, GABA is found in oolong, black, and green tea, and fermented foods like yogurt, kimchi, kefir, and tempeh. GABA production can be boosted by other foods, including nuts like almonds and walnuts, seafood like halibut and shrimp, whole grains, soy, beans, sunflower seeds, spinach, broccoli, fava, tomatoes, citrus fruits, berries, and cocoa.

Who Should Take GABA Supplements?

The reason people take GABA supplements is to get better access to its calming influence on the brain. GABA supplements are thought to relieve stress, and in so doing improve your overall health, because excess stress can lead to a weakened immune system, poor sleep quality, and a higher risk for anxiety and depression. There are also some health conditions that are associated with lower levels of GABA, so if you have any of the following health concerns, then GABA supplementation may be good for you.

People may need more GABA if they have:

  • Anxiety disorders
  • Attention deficit hyperactivity disorder (ADHD)
  • Depression
  • Hypertension
  • Insomnia
  • Panic disorders
  • Mood disorders
  • Movement disorders (including Parkinson’s disease)
  • Seizure disorders

Consult a qualified health care professional if you’re on any other medications for these conditions, and ask your doctor if GABA supplements could help manage some of the symptoms associated with these disorders. If you’re considering taking a GABA supplement, read on to find out how upping your intake of GABA affects your brain cells and may help improve your quality of life.

The science behind GABA supplements.

Are GABA Supplements Effective?

Even when supplementing with GABA, research suggests that only small amounts actually make it past the blood-brain barrier and reach your nerve cells. However, when it comes to some of the following uses of GABA, every little bit can count. Here is what the scientific research has to say about the effect of GABA on the human body.

GABA for Anxiety and Depression

This 2003 review on GABA usage for anxiety asserts that GABA is known to counterbalance the affect of the excitatory neurotransmitter glutamate, and plays a role in multiple neurobiological interactions that are relevant to those with anxiety disorders. It supports the use of GABAergic agents in treating anxiety, as does this 2012 article on the GABA system in anxiety and depression cases, which also points out that certain GABAA receptor modulators and GABAB antagonists could serve as potential antidepressants.

GABA for Insomnia

One small study from 2018 tested GABA on participants with insomnia and found that 300 milligrams of GABA taken an hour before going to sleep resulted in reports of people falling asleep faster and noting improved sleep quality in the first 4 weeks after starting GABA treatment. Though there were only 40 participants, these results suggest that effects of GABA supplements in humans may beneficially impact sleep habits.

GABA for High Blood Pressure

There are many studies that have evaluated GABA-containing products and their effectiveness at lowering blood pressure. A 2003 study published in the European Journal of Clinical Nutrition found that consuming fermented milk with GABA helped significantly lower blood pressure levels in participants with elevated blood pressure in 2-4 weeks (compared to the placebo group). And a 2009 study revealed that consuming a GABA-containing chlorella supplement 2 times a day lowered the blood pressure of subjects with borderline hypertension.

GABA for Stress and Fatigue

In 2011 Japanese researchers found that consuming a beverage with either 25 or 50 milligrams of GABA resulted in reduced measurements of physical and mental fatigue during problem-solving tasks, with the higher dose being slightly more effective.

A 2009 study published in the International Journal of Food Sciences and Nutrition showed that consuming chocolate containing 28 milligrams of GABA also reduced stress in participants as they performed a problem-solving test. Yet again in 2012, capsules with 100 milligrams of GABA led to reduced stress during the performance of a mental task. While these are small studies, they nevertheless appear to consistently show that GABA helps reduce stress and fatigue in human beings.

The Potential Side Effects of GABA Supplements

Though the side effects of GABA have not been specifically studied, there have been some reported side effects from people taking GABA supplements, including:

  • Headache
  • Muscle weakness
  • Sleepiness
  • Upset stomach

Since GABA appears to be useful in treating insomnia, it can cause feelings of sleepiness and shouldn’t be taken before driving or operating heavy machinery until you’re aware of how it affects you in whatever dosage you’re consuming it at.

There is also very little research done on GABA’s interaction potential with other supplements or medications, so it’s recommended that you seek medical advice if you’re currently taking any medication, particularly for insomnia, anxiety, or depression, and make sure that your doctor is aware of this or any other herb, supplement, or over-the-counter drug you’re consuming.

Go Gaga for GABA

GABA is a natural part of our body’s function, and plays an important role as a chemical messenger in our brains. Though the research on GABA as a supplement is somewhat skimpy, there are scientifically founded indications that it may help reduce anxiety, stress, high blood pressure, and insomnia.

It’s not just “supplements or bust” with GABA however, as practicing yoga can also lead to an increase of GABA levels, up to 27%! With a little yoga, some fermented foods, and the right GABA supplement, you could have all the bases covered when it comes to reducing the symptoms of certain dangerous medical conditions, and getting your brain in the right frame of mind.

The Uses and Benefits of Magnesium Malate

Find out the benefits of magnesium malate, the suggested dosage, plus the difference between various forms of magnesium supplementation and which one has the best bioavailability. 

Magnesium malate is a form of magnesium that’s highly absorbable by human beings. It provides not only the benefits of magnesium, but also the benefits of malic acid. Malic acid is a nutrient that contributes to our energy production by turning food into ATP (adenosine triphosphate), the molecule that carries energy within our cells. That’s only the beginning of all that magnesium malate can do—read on to discover the scientifically backed benefits that magnesium malate can bring you.

Magnesium malate uses and benefits.

The Top Magnesium Malate Benefits

Magnesium is needed for cell formation and for maintaining your nerves, bones, and muscles. Most people can get the magnesium they need from their diet because it’s found in foods as diverse as whole grains, nuts, seeds, tofu, avocados, bananas, and dark chocolate. However, some people need to supplement magnesium to make sure they’re getting enough of this essential nutrient, and that is where magnesium malate comes in.

Because elemental magnesium is difficult for the body to absorb on its own, many supplements will bind magnesium to a salt for better absorption. Magnesium malate is one of those salt combinations, formed when magnesium is combined with malic acid.

Malic acid by itself is often taken by those seeking to improve their muscle performance, boost their mental focus, and reduce post-exercise fatigue. All those uses in one supplement means that this particular magnesium formation can help benefit those with conditions such as chronic fatigue syndrome and fibromyalgia. Read on to find out what else magnesium malate can do.

Magnesium Malate for Sleep

Without enough magnesium, the hormone melatonin cannot function properly. Melatonin is responsible for sleep regulation, and without it you may find it difficult to fall asleep and stay asleep peacefully. Magnesium malate may help your sleep process, as magnesium is known to play a role in normal sleep regulation.

Magnesium Malate for Anxiety

Magnesium is important for stabilizing the nervous system, which is what allows us to withstand stress. A deficiency in magnesium can lead to heightened levels of stress, fatigue, and anxiety. Though more scientific research needs to be done to refine the understanding of magnesium’s effect on anxiety, it’s generally assumed that magnesium increases the neurotransmitters that block stress, like norepinephrine, while decreasing the ones that cause stress, like adrenaline and cortisol. Studies suggest that magnesium may be an effective treatment of anxiety due to its stress-stopping abilities.

Magnesium Malate for Constipation

Magnesium helps stimulate intestinal peristalsis (involuntary muscle contractions that move food through the digestive system) and helps soften stool by gathering water to the intestinal tract. These actions not only serve to prevent and treat constipation, but they also aid the body in performing its own natural detoxification processes.

Magnesium Malate for Bone Integrity

Magnesium is needed for building bone tissue and for improving the body’s absorption of calcium. This leads to magnesium playing an important role in maintaining bone density and preventing osteoporosis.

Magnesium Malate for Women’s Reproductive Health

The female reproductive system needs magnesium, and a review of the scientific literature shows that magnesium supplementation is effective in the prevention of premenstrual syndrome, dysmenorrhea, and menstrual migraines. Women with the proper level of magnesium may find their menstrual cycles more manageable, while pregnant women will find magnesium supplementation even more vital because they are more vulnerable to magnesium deficiency. Since magnesium is a mineral needed for fetal development, protein synthesis, and tissue construction, magnesium supplementation is often a part of a woman’s prenatal care.

Magnesium Malate for Improved Energy Production

Both magnesium and malate are needed to produce energy at the cellular level. Without enough magnesium, our mitochondria struggle to produce energy, while malate helps speed up energy production. With the high bioavailability of magnesium malate, you can put both of these compounds to work quickly to help balance your energy production.

One review on treatments for chronic fatigue syndrome and fibromyalgia suggests that magnesium malate can help manage the symptoms, including the lack of energy that characterizes both conditions. ATP levels are low in patients with chronic fatigue and fibromyalgia, and it’s been suggested that magnesium malate may help boost energy and relieve tenderness and pain.

Magnesium Malate for Anti-Inflammatory Use

Magnesium is needed to maintain your calcium levels, and research suggests that too-high levels of calcium in the body cause inflammation. A magnesium deficiency is associated with chronic inflammation and may be a risk factor for conditions like arthritis and fibromyalgia.

Magnesium Malate for Muscle Development

Magnesium is used in synthesizing growth factors that influence the development of our muscle fibers. Magnesium has been found to help athletic performance and improve athletes’ strength.

Magnesium Malate for Depression

Due to magnesium’s role in synthesizing the hormones dopamine and serotonin, there is believed to be a link between magnesium deficiency and depression. One study with 126 adults found that magnesium supplementation was helpful in resolving mild-to-moderate depression after just 2 weeks. Though magnesium deficiency is not the only cause of depression, it could be a contributing factor that a magnesium supplement can help eliminate.

Magnesium Malate for Heart Health

If we don’t have enough magnesium, the electrical impulses of our hearts and the regeneration of our veins and arteries can be compromised. Magnesium deficiency is inversely associated with coronary artery calcification, and research suggests that supplementing with magnesium helps prevent heart disease, endothelial dysfunction, platelet aggregation, vascular calcification (stiffening of the arteries), and atherosclerosis. Many studies show that that the proper amount of magnesium results in a 30% lower risk of cardiovascular disease.

Magnesium Malate for Blood Pressure

Magnesium causes the walls of the blood vessels to relax, and in clinical trials it helps to lower blood pressure and treat hypertension. Patients with hypertension are found to have low levels of bodily magnesium, and some research suggests that magnesium supplementation may help increase the effectiveness of antihypertensive drugs (just be sure to consult a health care professional before making any changes that may alter the effect of prescribed medication).

Magnesium Malate for Controlling Blood Sugar and Preventing Diabetes

Magnesium plays a critical role in the metabolism of sugar in our bodies. Magnesium deficiency is associated not only with erratic blood sugar levels, but also with diabetes, insulin resistance, and metabolic syndrome. Supplementation with magnesium can help control blood sugar levels and improve cholesterol ratios, and magnesium malate specifically (if made from L-malic acid) can help remove compounds that inhibit sugar breakdown and glycolysis.

Magnesium Malate vs. Citrate

Magnesium citrate is another magnesium preparation in salt form. It also increases water in the intestines and is often used as a laxative for the treatment of constipation. However, magnesium citrate has a far lower bioavailability rate than magnesium malate has, meaning you get more magnesium from the malate version.

Magnesium Malate vs. Glycinate

Much like magnesium citrate, magnesium glycinate also has lower bioavailability than magnesium malate. Glycinate is the salt form of glycine, which like aspartate or aspartame, activates our NMDA (N-methyl-D-aspartate) receptors. The NMDA receptors on our neurons help control our perception of pain, and when they’re overstimulated it can lead to severe pain, as with the NMDA receptors in the guts of those with colitis. This means that too much magnesium glycinate may actually be detrimental.

Magnesium Malate Dosage

Magnesium malate supplements are often taken orally alongside a meal. The National Institutes of Health give the following recommendations for the appropriate dosage per serving size.

For women:

  • 19-30 years: 310 milligrams
  • 31-up: 320 milligrams

For men:

  • 19-39 years: 400 milligrams
  • 31-up: 420 milligrams

Dosages of malic acid generally range from 1,200-2,800 milligrams per day. People who are athletes, pregnant, breastfeeding, diabetic, or under high levels of stress may require more magnesium and should consult with their doctor to determine the optimal dosage.

Magnificent Magnesium

When looking for magnesium from a dietary supplement, you’ll want to make sure you have the best bioavailable form of magnesium, and magnesium malate may be exactly the form you need. You’ll want to keep the tablets in a cool, dry place, out of reach of children, but other than those precautions, you can easily add it your regimen of multivitamins and gain its amazing health benefits.

How to Reduce Inflammation Naturally

Find out the difference between acute and chronic inflammation (one is good, one is bad). Also learn about the natural ways to reduce inflammation and improve your health through lifestyle, exercise, diet, and supplementation. 

Inflammation is one of those necessary evils. Yes, you need an inflammatory response in the body to alert you and your healing resources that something is wrong, and that is healthy inflammation. A twisted ankle, a reaction to stress, a bug or mosquito bite: these are common external examples of inflammation that let you know: you’ve hurt your ankle, you need a vacation, or it’s time to reapply the bug spray.

Unhealthy inflammation is chronic and persistent inflammation that is no longer helping you, only hurting. For instance if your ankle swells up so badly you can’t walk, you have to put ice on it, elevate it, maybe take an anti-inflammatory medication. But how do you reduce inflammation inside your body? You can’t ice your liver! Moreover how do you reduce inflammation naturally, without resorting to taking over-the-counter drugs and risking their side effects? Read on to find ways to reduce overall inflammation through lifestyle, diet, and natural supplements.

What Is Inflammation? Acute vs. Chronic

Acute inflammation is the immune system’s response to injury or foreign substance. It activates inflammation to deal with a specific threat, and then subsides. That inflammatory response includes the increased production of immune cells, cytokines, and white blood cells. The physical signs of acute inflammation are swelling, redness, pain, and heat. This is the healthy function of inflammation.

Chronic inflammation on the other hand is not beneficial to the body, and occurs when your immune system regularly and consistently releases inflammatory chemicals, even when there’s no injury to fix or foreign invader to fight.

To diagnosis chronic inflammation, doctors test for blood markers like interleukin-6 (IL-6), TNF alpha, homocysteine, and C-reactive protein (CRP). This type of inflammation often results from lifestyle factors such as poor diet, obesity, and stress, and is associated with many dangerous health conditions, including:

These are the conditions that can be caused or exacerbated by chronic inflammation, but what causes chronic inflammation itself? There are a few factors.

Habitually consuming high amounts of high-fructose corn syrup, sugar, refined carbs (like white bread), trans fats, and the vegetable oils included in so many processed foods is one contributor. Excessive alcohol intake is another culprit, and so is an inactive or sedentary lifestyle.

Now that you know what chronic inflammation is, where it comes from, and how it works, the final question is: how can you reduce chronic inflammation with natural remedies? Read on for the answers.

How to reduce inflammation naturally.

How to Reduce Inflammation Naturally Through Lifestyle, Diet, and Supplements

Here are several approaches you can take to combat inflammation naturally before resorting to over-the-counter drugs or medications.

Lifestyle Choices and Therapies to Fight Inflammation

Chronic inflammation is also called low-grade or systemic inflammation. There are some ways you can boost your health by managing lifestyle practices and fitness activities. Some practices you may want to adjust are as follows.

  • Avoid smoking
  • Limit alcohol consumption
  • Manage stress naturally (meditation perhaps, or tai chi)
  • Get sufficient sleep
  • Exercise regularly

When it comes to exercise, something as readily available as walking can help improve your health drastically, and when it comes to fitness with meditation, you could look into yoga. Those who practice yoga regularly have lower levels of the inflammatory marker IL-6, up to 41% lower than those who don’t practice yoga.

An Anti-Inflammatory Diet

A diet of anti-inflammatory foods is a huge component to reducing inflammation. As a general rule, you want to eat whole foods rather than processed foods, as they contain more nutrients and antioxidants for your health. Antioxidants help by reducing levels of free radicals in your body, molecules that cause cell damage and oxidative stress.

You’ll also want a healthy dietary balance between carbs, protein, fats, fruits, and veggies to ensure the proper amount of minerals, vitamins, and fiber throughout each day. One diet that’s been scientifically shown to have anti-inflammatory properties is the Mediterranean diet, which entails a high consumption of vegetables, along with olive oil and moderate amounts of lean protein.

Foods to Eat

Healthy eating can help you reduce inflammation in your body. These foods are the answer to how to reduce intestinal inflammation naturally. Reach inside and soothe what ails you!

  • High-fat fruits: Stone fruits like avocados and olives, including their oils
  • Whole grains: Whole grain wheat, barley, quinoa, oats, brown rice, spelt, rye, etc.
  • Vegetables: Leafy green and cruciferous vegetables especially, like kale, broccoli and broccoli greens, Brussels sprouts, cauliflower, and cabbage
  • Fruit: Dark berries like cherries and grapes particularly, either fresh or dried
  • Fatty fish: Salmon, anchovies, sardines, herring, and mackerel for omega-3 fatty acids
  • Nuts: Walnuts, almonds, cashews, Brazil nuts, etc.
  • Spices: Including turmeric, cinnamon, and fenugreek
  • Tea: Green tea especially
  • Red wine: Up to 10 ounces of red wine for men and 5 ounces for women per day
  • Peppers: Chili peppers and bell peppers of any color
  • Chocolate: Dark chocolate specifically, and the higher the cocoa bean percentage, the better

Foods to Avoid

These foods can help cause inflammation and amplify negative inflammatory effects in your body. You’d do well to reduce intake of or avoid entirely.

  • Alcohol: Hard liquors, beers, and ciders
  • Desserts: Candies, cookies, ice creams, and cakes
  • Processed meats: Sausages, hot dogs, and bologna
  • Trans fats: Foods containing partially hydrogenated ingredients like vegetable shortening, coffee creamer, ready-to-use frosting, and stick butter
  • Sugary beverages: Sugar-sweetened fruit juices, sports drinks, etc.
  • Refined carbs: White bread, white pasta, and white rice
  • Processed snacks: Crackers, pretzels, and chips
  • Certain oils and fried foods: Foods prepared with processed vegetable and seed oils like soybean oil, canola oil, corn oil, sunflower oil, etc.

When it comes to how to reduce liver inflammation naturally, what you avoid is just as important as what you put into your body, which is why it’s also recommended to quit smoking and avoid secondhand smoke and to limit your contact with toxic chemicals like aerosol cleaners.

Anti-Inflammatory Natural Supplements

You can help treat inflammation by including certain supplements that reduce inflammation.

Omega-3 Fatty Acids

Supplements like fish oil contain omega-3 fatty acids, and while eating fatty fish can also provide this nutrient, not everyone has the access or means to eat two to three helpings of fish per week.

Though both omega-3 and omega-6 fatty acids are essential to get from our diets, we often have a drastic overabundance of omega-6s and not nearly enough omega-3s to keep the ideal ratio between the two. Likewise, while red meat and dairy products may have anti-inflammatory effects, red meat and dairy are also prohibitive on certain diets and health care regimens (for example, red meat is not recommended for those with heart-health concerns). Supplementing with omega-3 fatty acids or fish oil can help defeat pro-inflammatory factors.

Herbs and Spices

Curcumin, found in the curry spice turmeric, has been shown to fight back against pro-inflammatory cytokines. And ginger also has been found to reduce inflammation even more successfully than NSAIDs (non-steroidal anti-inflammatory drugs) like aspirin, and with fewer side effects. Whether fresh or dried, certain herbs and spices can help reduce inflammation without having any detriment to your overall health.

Flame Off

With these tips, you can help reduce chronic inflammation in your life naturally, and the rewards for taking such precise care of yourself could be great. Those on an anti-inflammatory diet, for example, may find that certain health problems improve, from inflammatory bowel syndrome, to arthritis, to lupus and other autoimmune disorders. Not only that, but a healthier lifestyle leads almost invariably to lowered risk of developing chronic diseases like diabetes, heart disease, obesity, depression, and cancer. You’ll have better cholesterol, triglyceride, and blood sugar levels, plus an improvement in mood and energy. The bottom line is: lowering your levels of inflammation naturally increases your quality of life!

Top 10 Foods with Magnesium

Utilized in hundreds of reactions within the body, magnesium is an important mineral for human functioning. Here are the top 10 foods with magnesium, their health benefits, and other nutrients they provide. 

Utilized in hundreds of reactions within the body, magnesium is an important mineral for human functioning. Foods with magnesium are the best way to get the recommended daily intake (RDI) of magnesium, which is 400 milligrams for adults. This article will let you know what magnesium does, what a magnesium deficiency feels like, and which foods high in magnesium will up your magnesium intake to the levels you need to be at optimal health.

Why You Need Magnesium

Magnesium is a co-factor for hundreds of the body’s enzyme reactions. These processes include DNA synthesis, bone health, blood sugar balance, blood pressure regulation, muscle contractions, a functioning nervous system, and energy conversion from proteins, carbohydrates, and fats. Magnesium is also thought to impact sleep quality.

Symptoms of Magnesium Deficiency

Luckily, magnesium deficiency is not common in adults who are otherwise healthy. Our kidneys store magnesium for use in short-term magnesium lows, but during a long-term low intake of magnesium, it is possible to become deficient.

The most notable sign of inadequate magnesium levels is a dip in energy, but because magnesium has a hand in regulating calcium, vitamin D, and hormonal balance, low magnesium levels can lead to eye tics, anxiety, insomnia, muscle cramps, and fatigue. Here is a list of common symptoms of magnesium deficiency.

  • Fatigue
  • Weakness
  • Loss of appetite
  • Nausea
  • Vomiting
  • Abnormal heart rhythms
  • Muscle cramps and contractions
  • Numbness and tingling

When magnesium levels are low, you might start craving stimulants like coffee (a desire meant to boost our energy back up), or chocolate, which if it comes in the form of dark chocolate, would actually help, as dark chocolate is one of the foods with noteworthy magnesium content. Read on for more beneficial foods for magnesium deficiency.

Top 10 List of Foods with Magnesium

If you’re wondering which foods contain magnesium, you’ve arrived at your answer. Below are 10 magnesium-rich foods, and the other proven health benefits they can offer you.

The top 10 foods with magnesium.

1. Dark Chocolate

Not the sweet milk chocolate common around Halloween and Easter, but dark chocolate, which is both delicious and healthy in more ways than one. Dark chocolate is quite rich in magnesium, with 64 milligrams in a 1-ounce serving, or 16% of the recommended daily intake value. Dark chocolate also contains manganese, copper, and iron, plus prebiotic content, valuable for feeding your healthy gut bacteria.

The benefits don’t stop: dark chocolate is also full of antioxidants, nutrients that protect against the damage caused by free radicals in the body. The flavanols in dark chocolate contribute to heart health. These antioxidants help prevent harmful LDL cholesterol from sticking to the linings of your arteries. Make sure the dark chocolate you get is at least 70% cocoa solids. The higher the percentage, the more benefits you’ll gain.

2. Tofu

Well known as a staple of vegan and vegetarian diets thanks to its high protein content, tofu is a soy product, a bean curd made by pressing soybean milk into curd form. A serving of 100 grams of tofu contains 53 milligrams of magnesium, which is 13% of the recommended daily intake. That same serving size will bring you 10 grams of protein, as well as at least 10% of the RDI for manganese, iron, and selenium. Tofu is also among foods with high magnesium and calcium content.

Studies link eating tofu with a reduction of stomach cancer risk factors and improved health of your artery linings. Tofu is a top magnesium contender and one of the best sources for plant-based protein.

3. Avocados

The avocado has had a renaissance in recent years, acknowledged for being the incredibly nutritious superfood that it is. Avocados are stone fruits, tasty sources of healthy fats and magnesium, providing 58 milligrams for every medium avocado, 15% of the recommended daily intake.

It doesn’t stop there, avocados are especially heart healthy because they are high in both magnesium and potassium; not to mention, B vitamins and vitamin K. Avocados have valuable fiber for comfortable digestion, with 13 out of the 17 grams of carbs in the common avocado coming from fiber. Studies have found that eating avocados can improve cholesterol levels, reduce inflammation, and provide increased feelings of satiety after a meal.

4. Whole Grains

Whole grains like whole wheat, brown rice, oats, and barley, plus pseudocereals like quinoa and buckwheat are all sources of dietary magnesium, as well as various other nutrients. A 1-ounce serving of buckwheat for example has 65 milligrams of magnesium, 16% of the recommended daily intake.

Whole grains also tend to be high in B vitamins, manganese, fiber, and selenium, and have been shown to reduce unnecessary inflammation, which can then lend itself to a decreased risk of heart disease. Buckwheat and quinoa are also significantly higher in antioxidants and protein than traditional grain like corn, and they are gluten-free, so a great resource for those with celiac disease or a sensitivity to gluten.

5. Nuts

Nuts particularly high in magnesium include cashews, almonds, and Brazil nuts. A 1-ounce serving of cashews delivers 82 milligrams of magnesium, or 20% of the recommended daily intake. Nuts are also excellent sources of monounsaturated fat and fiber, making them good for regulating cholesterol levels and blood sugar for those with type 2 diabetes. Brazil nuts are high in selenium, providing over 100% of the recommended daily intake with just two nuts, but most nuts are equipped with anti-inflammatory properties and are beneficial for heart health.

6. Seeds

The majority of people in the modern world are not eating enough seeds. Whether it’s flaxseeds, pumpkin seeds, chia seeds, or sunflower seeds, most seeds contain high levels of magnesium. Pumpkin seeds have an especially high amount of magnesium compared to other seeds, with 150 milligrams per 1-ounce serving, a remarkable 37% of the recommended daily intake.

Seeds are also rich in omega-3 fatty acids, monounsaturated fat, and iron, as well as high in dietary fiber. With antioxidants to protect against free radicals, flaxseeds specifically have been shown to reduce cholesterol and have been linked to breast cancer prevention. These tiny powerhouses of nutrients are easy to quickly add to your diet with trail mixes, smoothies, and overnight oat recipes.

7. Legumes

Legumes include chickpeas, kidney beans, lentils, peas, and soybeans. Not only do they contain magnesium (like black beans, which have 120 milligrams of magnesium per cooked cup, or 30% of the recommended daily intake), but legumes also provide a major plant-based food source of protein.

High in iron and potassium, both good for blood and heart health, legumes help decrease the risk of heart disease and improve blood sugar control when eaten regularly. Legumes also contain high amounts of fiber and have a low glycemic index number, making them a beneficial food for diabetics. Another legume resource: natto, a fermented soybean product that can provide you with vitamin K, valuable for bone health.

8. Bananas

Well known as a source of potassium, the banana is a popular fruit worldwide that can help reduce the risk of heart disease, and lower blood pressure. Bananas are also rich in magnesium, with one large banana containing as much as 37 milligrams, 9% of the recommended daily intake.

With vitamin C, manganese, fiber, and vitamin B6, bananas are nutritionally rich and highly convenient to eat: they come in their own protective peel and can easily be included in delicious treats like peanut butter banana smoothies, or made into a dairy-free version of ice cream if you freeze them.

While fully ripe bananas are higher in sugar and carbs than most other fruits, they are natural sugars, much better for your health than refined sugars. On top of that, a large amount of the carbs in unripe bananas are resistant starch, which doesn’t get absorbed and digested and may help lower blood sugar levels by reducing inflammation and promoting gut health.

9. Certain Fatty Fish

Fish have a lean protein content that can’t be beat, plus omega-3 fatty acids in certain oily fish like salmon, halibut, and mackerel provide an extra health boon. These fish are also high in magnesium, with half a fillet of salmon (about 178 grams) containing 53 milligrams of magnesium, or 13% of the recommended daily value. Fish are also rich in B vitamins, selenium, and potassium, and a regular intake of fatty fish has been scientifically linked to a decrease in heart disease and other chronic diseases.

10. Leafy Greens

Green, leafy vegetables are highly healthy, full of magnesium, iron, and large amounts of vitamins A, C, and K. Leafy greens include spinach, kale, Swiss chard, turnip greens, collard greens, and mustard greens. A cup of cooked spinach for example contains 157 milligrams of magnesium, a whopping 39% of the recommended daily intake. Moreover, the plant compounds in these leafy greens have been linked with anti-cancer properties and may help prevent DNA and cell damage.

Magnificent Magnesium

These healthful magnesium foods can help those with high blood pressure, diabetes, and high blood sugar. Before trying a magnesium supplement (which should be done under the guidance of health professionals), use these foods with high magnesium to try and get enough magnesium from your dietary sources first. Dietary supplements are important when needed, but nothing quite beats getting all the nutrients you need from a well-balanced diet, including magnesium.

Top 12 Foods with Zinc

Find out the symptoms and consequences of zinc deficiency, plus the top 12 foods that contain zinc and can provide you with this essential nutrient for your senses, growth, and healing. 

Zinc is a trace mineral found throughout the body that is necessary for our immune system’s function, cell growth and division, wound healing, and our senses of taste and smell. Zinc is needed in over 300 enzyme functions in the body, and yet the body doesn’t store zinc as a reserve. Instead, zinc is used as needed to metabolize nutrients, and so we need to get a regular supply of it via our food or dietary supplement. For men this means 11 milligrams of zinc per day, and for women, it’s 8 milligrams unless they are pregnant or breastfeeding, when the requirement jumps up to 12 milligrams per day. This article will explore the symptoms and consequences of zinc deficiency, plus arm you with a list of the top 12 foods with zinc, so you’ll never have to go without this important nutrient.

Symptoms of Zinc Deficiency and Those at Risk

If you are a vegetarian or vegan, you might be more prone to zinc deficiency due to a lack of meat in your diet. Likewise those with digestive diseases such as Crohn’s disease, celiac disease, or ulcerative colitis may develop a deficiency due to poor absorption rates. Those with certain cancers, alcohol addiction, or diabetes are also at a higher risk. Breastfeeding and pregnant women, the elderly, as well as children and teens run the risk of becoming zinc deficient more easily. What follows next is a list of symptoms, so you can better recognize the signs of zinc deficiency.

  • Slowed growth
  • Poor immune functioning
  • Appetite loss
  • Hair loss
  • Impaired wound healing
  • Diarrhea
  • Unexplained weight loss
  • Compromised night vision
  • White spots on nails
  • A funny-tasting sensation
  • Lethargy
  • Fine tremors (unintentional muscle movements)

A moderate deficiency can be fixed with dietary changes. A severe deficiency may require zinc supplements and advice from a medical professional on how to best restore zinc levels.

The Top 12 Foods with Zinc

If you’re looking for foods high in zinc, look no further than the following list of top 12 zinc-rich foods.

The top 12 foods with zinc.

1. Legumes

Legumes include lentils, beans, and chickpeas, and are some of the best foods around for those who don’t eat meat to gain plant sources of protein and zinc. In 100 grams of lentils for example, you can get 12% of the daily recommended intake of zinc (for a man or pregnant/nursing woman).

Animal sources of zinc are better absorbed due to the fact that legumes also contain phytates, which can inhibit the absorption of zinc and other minerals. Regardless, legumes are an excellent source of fiber and protein that can be easily included in stews, salads, and soups—an easy and beneficial addition.

Bioavailability can also be increased with sprouting, fermenting, and soaking plant sources of zinc, which is great news for those seeking foods with zinc for vegan diets.

2. Meat

Meat is a strong source of zinc, especially red meat. Lamb, pork, bison, and beef are foods with high zinc and iron content, plus creatine and B vitamins. For zinc, raw ground beef contains 4.8 milligrams of zinc, 43% of a man’s RDI.

Though not everyone will want to eat large amounts of red meat due to its association with heart disease, it can still nevertheless be included moderately in a balanced diet to gain the positives without risking much in negative effects.

3. Seeds

Squash seeds, flaxseeds, sesame seeds, hemp seeds, and pumpkin seeds: all of these seeds help increase your zinc intake. They can be easily added to other foods like yogurts and salads, or enjoyed on their own as snacks in trail mixes or granola bars.

Some seeds contain more zinc than others. Hemp seeds in particular have 31% of a man’s RDI in just 3 tablespoons (30 grams) of seeds. That being said, sesame, squash, and pumpkin seeds each have significant amounts of zinc, as well as fiber, vitamins, minerals, and healthy fats. Including more seeds in your diet can help to lower blood pressure and reduce cholesterol, so they’re a fantastic resource for your health.

4. Shellfish

Shellfish like oysters and shrimp are low-calorie, healthy sources of zinc. Just six medium oysters can provide 32 milligrams of zinc, 290% of a man’s recommended daily intake. This category includes Alaskan crab, clams, scallops, mussels, and lobster.

It’s recommended that you cook shellfish thoroughly to avoid food poisoning, and also that you use a wet heat method of cooking like steaming, boiling, poaching, or braising instead of dry heat methods like grilling, broiling, sautéing, roasting, or baking, as those tend to reduce the zinc levels in shellfish.

5. Eggs

Eggs have about 5% of a man’s RDI per large whole egg, and they also bring 5 grams of healthy fats, 6 grams of protein, and vitamins and minerals. One of the foods with high zinc and selenium content, eggs also have an assortment of B vitamins and choline, which is important for many of the steps in our metabolism, and a nutrient that most of us do not get enough of from our diets.

6. Nuts

Cashews, almonds, peanuts (yes, we know technically they’re legumes but we’re eating them like nuts!), pine nuts, and more: all of these nuts can boost your zinc intake, as well as provide healthy fats, fiber, and a dazzling array of other vitamins and nutrients like iron, calcium, vitamin E, and folate.

Nuts are foods with zinc and magnesium, and among the nuts, your best source of zinc are cashews, with about 14% of a man’s RDI amount in a 1-ounce serving. Convenient, hearth healthy, and excellent for reducing the risk factors of diabetes, nuts have also been associated with greater longevity.

7. Certain Vegetables

Though vegetables and plant foods tend to be poorer sources of zinc than animal products, it’s nevertheless possible to get zinc from certain vegetables. For those who don’t eat meat, both sweet and regular potatoes have about 1 gram of zinc per large spud, 9% of a man’s daily recommended. Green veggies like green beans and kale contribute a small portion of zinc as well, about 3% of the RDI per 100 grams. While they may not contain a lot of zinc, greens like kale do contain chart-topping portions of vitamin K and vitamin A, and a vegetable-rich diet is associated with risk reduction for conditions like heart disease and cancer.

8. Dairy Products

Dairy products like milk and cheese have high amounts of particularly bioavailable zinc, meaning it’s more easily absorbed by your body. Just 100 grams of cheddar cheese has around 28% of a man’s RDI of zinc, and 1 cup of full-fat milk has about 9%. With calcium for bone health, vitamin D, and protein, dairy products are good sources of zinc, especially for any lacto-vegetarians.

9. Certain Fruits

Zinc-rich fruits include avocados, blackberries, pomegranate, raspberries, guava, cantaloupe, apricots, peaches, kiwifruit, and blueberries. With healthy fats in avocados and the anti-inflammatory and antioxidant properties of berries, though they don’t have very much zinc content compared to animal sources, these fruits are nevertheless more food sources that can help keep your body plentiful with zinc.

10. Whole Grains

Wheat, rice, oats, and quinoa each contain some zinc, though like the legumes listed above, they also contain phytates that can bind with zinc and inhibit its absorption. Whole grains contain more phytates than refined grains do, but they are still better for your health overall, as they also contain nutrients like B vitamins, selenium, magnesium, iron, and valuable fiber. Eating whole grains is associated with a reduced risk of obesity, type 2 diabetes, and heart disease, and so very much worth including in your diet for the other health benefits they bring.

11. Dark Chocolate

Among the foods with zinc and copper, dark chocolate has pretty fair amounts of zinc, about 30% of a man’s daily recommended intake with 3.3 milligrams of zinc per 100 grams. The only issue, of course, is that 100 grams of dark chocolate means 600 calories worth of food, so though dark chocolate has valuable nutrient content, it’s still a food that is best eaten in moderation, and not thought of as a main source of zinc.

12. Fortified Breakfast Cereals

Fortified breakfast cereals are a good source of zinc because they’re designed to make up the difference in specific vitamins and nutrients we’re often lacking in our diets. Great for growing children and adults, certain breakfast cereals will not only provide you with the benefits of zinc, but also with calcium, dietary fiber, and a cavalcade of vitamins.

From A to Zinc

Good sources of zinc like meat, nuts, seafood, dairy, and legumes are great to have as staples in your diet. The foods containing only marginal amounts of this essential mineral are still important too, as they round out your diet in a balanced fashion. Now you know that foods containing zinc are as diverse as they come, from just about every building block on the food pyramid. With their help, you could get regular amounts of zinc every day, and hardly notice the effort!

What Are the Best Muscle Recovery Foods?

Wondering what muscle recovery foods are good for prevention and relief of delayed onset muscle soreness? This comprehensive list of foods full of healthy fats, amino acids, and natural sugars will support your workout and recovery goals.

After starting a new workout, you’re in for some growing pains. Delayed onset muscle soreness or DOMS can affect anyone, from those new to working out to elite athletes incorporating different exercises into their routines. Whenever you push your muscles, either with unfamiliar exercises or longer durations, you’re creating microscopic tears to the muscles, which then cause stiffness, soreness, and pain. Are sore muscles a good sign? Yes, in a sense, because it means you’re using your muscles in new ways that will eventually lead to a better fitness profile. But don’t fret! Eating muscle recovery foods can help ease the discomfort and may even help decrease muscle soreness in the first place.

Using food as your method of recovery and prevention may truly be the best road to take. The other suggestions to help muscle recovery either take extra time or come with other risks, and none of them can get in front of DOMS before it starts. Getting a massage after every workout would be great, but do you have the time, the money? Rest and ice packs are perfectly reasonable options too, but it’s the rest that might bother you if you’re really excited about a new workout and seeing results. Do you really want to take a couple of days off after every workout to let your muscles recover? It might not be a bad idea, but with the right foods pre- and post-workout, it might not be necessary either.

The last refuge to treat the ache and pain of muscle soreness is to use painkillers. Whether it’s over the counter fare you’d take for any pains (a wincing headache for example, or to relieve menstrual cramps), or prescription painkillers meant for more serious pains (a wrenched back or dental surgery). And these pain killers come with health-compromising side effects that are best avoided.

So what can you eat that will make a difference? Here are some foods you might want to include on the menu on gym days.

 Muscle recovery foods for prevention and relief.

Muscle Recovery Foods

Whether for their protein content, iron content, anti-inflammatory properties, or amino acids, these foods can help your muscles heal faster.

Cottage Cheese

Cottage cheese has around 27 grams of protein per cup, and is often a regular food in the fitness community for those without any dietary restrictions surrounding milk products. In fact, the casein protein found in cottage cheese curds (as opposed to the whey protein found in watery milk) are often isolated and used as a workout protein supplement. As a slow-digesting protein, casein can help build and rebuild muscle while you sleep if it’s your last snack before bed.

The essential amino acid leucine is also present in cottage cheese, and comprises around 23% of the essential amino acids in muscle protein (the most abundant percentage of them all). Foods with leucine can help you build muscle by activating protein synthesis, and the faster you rebuild your muscle, the faster your muscle repair and workout recovery!

Eat it plain, or combine cottage cheese with some of the other recovery foods on this list to stack the benefits. Cottage cheese can even be used in baked goods and pancakes or included in protein shakes—don’t be afraid to get creative.

Sweet Potatoes

Adding sweet potatoes to your post-workout meal can help replenish your glycogen stores after a tough workout. Sweet potatoes are a great source of vitamin C and beta-carotene as well, and are loaded with fiber which helps to control appetite and maintain healthy digestion and build muscle.

Sweet potatoes can be baked whole in the oven or on a grill, cut into fries, spiced with cinnamon, or made savory with garlic powder and pepper. Enjoy them at the dinner table or on the go: a baked potato wrapped in foil can join you just about anywhere.

Baking Spices

Speaking of what you can put on sweet potatoes, it turns out some baking spices are good for post-workout recovery as well. Not so much in the form of gingerbread cookies or cinnamon rolls, but a study showed that cinnamon or ginger given to 60 trained young women (between the ages of 13 and 25) significantly reduced their muscle soreness post-exercise. If you’re already having a sweet potato, make it a little sweeter with some cinnamon, add it to oatmeal, or put some in your coffee for the extra boost.

Coffee

Did we just mention coffee? Good news: coffee’s on the list too. Research suggests that about 2 cups of caffeinated coffee can reduce post-workout pain by 48%, and another study showed that pairing caffeine with painkilling pharmaceuticals resulted in a 40% reduction of the drugs taken. If you do need pharmaceutical pain relief, maybe coffee can help you minimize just how much you take—caffeine is a much less dangerous stimulant than pain pills.

Turmeric

Another spice on the list, turmeric contains the compound curcumin, which is an anti-inflammatory and an antioxidant, and has been shown to be a proven and reliable pain reliever. Whether it’s helping you with delayed onset muscle soreness or pain from an injury (workout-related or otherwise), turmeric eases both pain and swelling by blocking chemical pain messengers and pro-inflammatory enzymes.

As with the other spices, it can be easily added to baked goods, to coffee, and to oatmeal. With its beautiful golden color, you can even make what’s called “golden milk” or a turmeric latte by combining 2 cups of warm cow’s or almond milk with 1 teaspoon of turmeric and another teaspoon of ginger, and then sip your muscle soreness away.

Oatmeal

Speaking of oatmeal (and isn’t it nice that so many of these ingredients can be easily combined?), it, too, can help relieve muscle soreness. This complex carb gives you a slow and steady release of sugar, along with iron needed to carry oxygen through your blood, and vitamin B1 (thiamin), which can reduce stress and improve alertness. This is why oatmeal is a great way to start the day, but since it also includes selenium, a mineral that protects cells from free-radical damage and lowers the potential for joint inflammation, it’s a great food for those in high-intensity workout training as well (like, up to Olympic level training).

Use oatmeal as a daily vehicle for other healthy ingredients, including the spices on this list, and enjoy its reliable benefits.

Bananas

Easily sliced into oatmeal, included in smoothies, or eaten alone, not only are bananas a healthy way to replace sweets (frozen and blended they can even make a delicious ice cream alternative), bananas are also a great way to get much-needed potassium. Research suggests potassium helps reduce muscle soreness and muscle cramps like the dreaded “Charley horse” spasm that contracts your muscle against your will and might not let up until it causes enough damage to last for days. A banana a day could keep the Charley horse away, and is particularly delicious (and helpful) when paired with its classic mate: peanut butter.

Peanut Butter

The healthy fats and protein found in nut butters like peanut or almond butter can help repair sore muscles. A reliable source of protein for muscle building, with fiber for blood pressure aid, vitamin E for antioxidant properties, and phytosterols for heart health, peanut butter offers up a ton of benefit and is easy to eat anywhere. Make a sandwich, use it to help bind together portable protein balls filled with other ingredients, add it into smoothies, or just eat it from the jar with a spoon (no one’s judging).

Nuts and Seeds

If you’re a fan of protein balls, then you’re well acquainted with nuts and seeds, which are great additions to these protein-rich foods. While providing essential omega-3 fatty acids to fight inflammation, various nuts and seeds can provide you protein for muscle protein synthesis, electrolytes for hydration, and zinc for an immune system boost. Something as simple as a baggie full of almonds, walnuts, pumpkin, and cashews can help maximize your muscles. Mixing in seeds (sunflower, chia, pumpkin) adds a healthy density that can curb your hunger and satisfy your appetite for longer. They’re small but powerful assets in quick muscle recovery.

Manuka Honey

This is not your grocery store honey in its little bear- or hive-shaped bottle. Manuka honey comes from the Manuka bush in New Zealand, with a milder flavor than that of bee honey and a much thicker texture. It’s anti-inflammatory and rich in the carbs needed to replenish glycogen stores and deliver protein to your muscles. Drizzle it over yogurt or stir it into tea to gain its benefits.

Green Tea

Green tea is particularly helpful for muscle recovery purposes. With anti-inflammatory antioxidants, it makes an excellent pre- or post-workout drink to prevent muscle damage related to exercise, and also helps you stay hydrated.

Cacao

Cacao has high levels of magnesium, antioxidants, and B-vitamins, which reduce exercise stress, balance electrolytes, and boost immunity and energy levels. The antioxidant flavanols in cacao also help up the production of nitric oxide in your body, which allows your blood vessel walls to relax, lowering blood pressure and promoting healthy blood flow. Adding cacao powder to your high-quality protein shakes or a glass of cow/almond/coconut milk post-workout will bring you its benefits.

Tart Cherries

Tart cherry juice has been shown to minimize post-run muscle pain, reduce muscle damage, and improve recovery time in professional athletes like lifters, according to the Journal of the International Society of Sports Nutrition. Enjoy tart cherry juice as a drink, or include the dried fruit as a part of your own muscle-building trail mix with the nuts and seeds discussed above. It’s not the only fruit or fruit juice you might include either. The nutrients in fruits like oranges, pineapples, and raspberries can also help speed up your recovery.

Salmon

Rich with anti-inflammatory omega-3 fats, muscle-building protein, and antioxidants, salmon is an extremely efficient post-workout food. Not an option if you are vegan or vegetarian, of course, but for the meat eaters among us, or those on the Paleo diet, salmon can specifically help prevent delayed onset muscle soreness, reduce inflammation, and provide you with an abundance of the protein needed for muscle growth. Eat this protein within 45 minutes after working out for maximum effect, either grilled, cooked up in salmon cakes, or raw in the form of sushi or sashimi. All of the above goes for tuna as well, by the way—reasons you might become a pescatarian.

Eggs

If you are an omnivore or ovo-vegetarian, eggs are great way to gain protein first thing in the morning, and an even more effective food to have immediately post-workout to help prevent DOMS. Like cottage cheese, eggs are a rich provider of leucine, and like salmon, eggs contain vitamin D (in their yolks). For your convenience, eggs can be boiled and brought along for immediate consumption after your training. Boil a dozen at the start of each week during your meal prep, and have an easy protein source in the palm of your hand every other day of the week.

Spinach

Did we really get all the way to the end of the list without a vegetable? So sorry! Let’s fix that with spinach. A powerhouse of antioxidants, not only can spinach help prevent diseases like heart disease and various cancers, but it also helps you recover quickly from intense exercise. Spinach’s nitrates help to strengthen your muscles, and its magnesium content helps maintain nerve function. Spinach helps to regulate your blood sugar (in case you worry about the spikes you might get from the sweeter items on this list), and can be added to many dinners, snuck into smoothies, or eaten on its own either raw or sautéed in olive oil.

Resist Damage and Recovery Quickly

These foods help with recovery from DOMS and reduce the amount of soreness you get in the first place by providing your body with the proteins and nutrients it craves when you’re working out to the best of your ability.

A quick note before you go. In your quest for pain-free muscles, you’ll want to avoid:

  • Refined sugar: Just one sugary soda a day can increase your inflammatory markers, as can white bread and other products with refined sugar. Natural sugars don’t bring that kind of adverse effect, so get your sugar from whole foods instead.
  • Alcohol: The dehydration caused by alcohol requires its own special recovery, and will deplete many of your vitamins (especially B vitamins). Some research suggests that alcohol can interfere with how your body breaks down lactic acid, which would increase muscle soreness. If you’re on a mission to build muscle, it’s best to avoid alcohol.

If you’re eating pretty well and avoiding what you shouldn’t eat, but still find muscle soreness a burden after working out, there is always the option to supplement.

What is the best supplement for muscle recovery? Evidence shows that getting all your body’s essential amino acids in balance will help specifically with muscle sprains and pulls, so when supplementing, just make sure you cover the waterfront (rather than choosing one or two essentials and neglecting the rest). Other than that, a diverse diet can be had in choosing natural preventions and remedies for healthy muscle recovery.

Foods That Are High in Arginine

Arginine is a conditionally essential amino acid that helps support cardiovascular health, improves kidney function, and boosts the immune system. Explore its many functions, as well as which foods are good sources for arginine if you’re looking to give your body a stronger supply.

Arginine (also called L-arginine) is a conditionally essential amino acid that helps support cardiovascular health, improves kidney function, and boosts the immune system. Amino acids are the building blocks of proteins in our bodies. Essential amino acids must come from our food sources or from ingesting a supplement, but conditionally or semi-essential amino acids are on the edge. Arginine, for example, is essential during our early years of childhood growth, but is usually nonessential in normally functioning healthy adults. However, because arginine is so valuable for so many processes in the body, foods high in arginine can help shore up your stores, and may be even more important in certain medical circumstances.

This article will explore what arginine does in the human body, who could use more of it, and which foods are good sources for arginine if you’re looking to give your body a stronger supply.

Arginine: Its Role in the Body

Here are some of the health benefits that might result from an extra intake of arginine. Research is still being conducted on this amino acid and how supplementing or concentrating it might help treat certain conditions, and so far the results look promising.

Blood and Heart Health

Arginine supplements are used to treat conditions such as excessive inflammation and chronic migraines. Arginine creates nitric oxide, which relaxes our blood vessels, improves blood flow, and therefore brings cardiovascular aid for certain people and conditions. For example, those with peripheral arterial disease, angina, heart disease, and even erectile dysfunction can find benefit from increased arginine. Arginine is also associated with shortening post-surgery recovery time and helps heal injuries.

The Immune System

Studies are beginning to show arginine’s immune-boosting effects, particularly with modulating some symptoms of herpes (flare-ups) and HIV (excessive weight loss), and there have even been correlations shown between low circulating arginine and cases of trauma and cancer. Though more research is needed, it’s a valuable discovery to know that arginine is often missing when the body is experiencing traumatic events.

Kidney Functioning

Not only is arginine helpful in assisting kidney function after transplantation, but it also appears to reduce kidney inflammation. Arginine is often studied in relation to kidney functioning to try to isolate which conditions it helps best and whether or not there’s any potential harm from enhanced levels of arginine. As a natural player on the body’s chemical stage, it’s a particularly safe facet to explore.

The Research Continues

Arginine has been studied in the contexts of helping diabetes, obesity, male fertility, hypertension, dementia, and cancer, and the research goes on still. Scientists and doctors work to pinpoint the best application of arginine treatment and to better define its powers of influence. As a naturally created amino acid that helps us grow and keeps our bodies functioning, it’s a promising reserve for testing.

Foods High in Arginine

Short of supplementation, you can always get arginine from certain natural food sources. So which foods are arginine foods, and are they easy to incorporate in your diet? Short answer to that last question: yes, these arginine-rich foods will be easy to find and to eat (you’ve surely tried a few if not all of them already). As for which foods you should eat more of if you want to up your arginine content? Take a look at the list of foods below and start thinking about which ones you’d like to incorporate into your diet as well as your dietary intake.

Foods high in the amino acid arginine.

Turkey

Since arginine is derived in the body from protein, any high-protein food will help, but turkey breast in particular has such a substantial amount of arginine that it’s considered the best source around. With a high amount of omega-3 fatty acids and B vitamins to boot, one cooked turkey breast provides 16 grams of arginine.

Sunflower Seeds

Seeds and nuts have a fair amount of arginine, with sunflower and sesame seeds both contributing 2.4 grams of arginine per 100 grams of seeds. While they’re a tad low in arginine, they definitely make up in balance by providing a high amount of the essential amino acid lysine along with your arginine intake, so you don’t run the risk of overbalancing. Lysine helps absorb any excess of arginine, and will act as a check on keeping your amount of arginine within its optimal healthy levels.

Pork Loin

Another high-protein food, and with it comes another high contribution to your arginine content. Pork loin is one of the leaner cuts of pork you can get, so you’re not sacrificing one aspect of your health to favor another (balance is always key). Pork loin has 14 grams of arginine per rib, just second under the above-listed turkey breast.

Pumpkin Seeds

What did we say above about seeds, that some aren’t that impressive in the arginine department? Well, here’s an even better option then: a cup of pumpkin seeds can give you nearly 7 grams of arginine, as well as the minerals zinc and iron. Pumpkin seeds are easy to snack on and a great arginine-rich food for vegans or vegetarians who don’t eat animal products. Plus, they’re trail-mix-worthy and can be flavored sweet or salty depending on your taste.

Chicken

Chicken is a staple of a diet rich in protein and low in fat. One chicken breast can contain up to 9 grams of arginine and can be combined easily with other potent sources of vitamins and minerals like beans and vegetables in meals and stews.

Chickpeas

Another kind of chick, this time chickpeas, or as they’re also known, garbanzo beans, offer up fiber and protein (especially for those who don’t eat meat). A single cooked cup of chickpeas has at least 12 grams of fiber, over 14 grams of protein, and 1.3 grams of arginine. Enjoy it as hummus and know that it’s providing you with that little boost of arginine you’re looking for.

Peanuts

With vitamin E, vitamin B3, niacin, and folate, a cup of peanuts also gives you over 4 grams of arginine. Pine nuts, too, contain over 3 grams of arginine per cup, and a good helping of mixed nuts will almost certainly give you a fair amount of arginine, as there are levels of arginine in almonds, walnuts, cashews, Brazil nuts, hazelnuts, almonds, and pecans. Go nuts with nuts if you’re looking for foods high in arginine. Be squirrelly with them!

Soybeans

Another great protein and arginine source for non-meat eaters, soybeans and other soy products like tofu and tempeh provide potassium and magnesium. Soybeans specifically come with 4.6 grams of arginine per cup, and soybeans are also loaded with lysine for help balancing arginine.

Spirulina

Derived from a seawater blue-green algae, spirulina can be purchased in powdered form and added for its nutrients to smoothies and other foods. A cup of spirulina contains 4.6 grams of arginine, as well as iron, niacin, calcium, and potassium. You’ll probably use spirulina sparingly, but when you do know that it brings you that much more arginine along with its other nutrients.

Lentils

Another great vegetarian/vegan source of protein and fiber, arginine can be found in lentils up to 1.3 grams per cup, with lysine again to pack a double punch of amino acid intake. Lentils also pair excellently with the meats on this list for the carnivores who are interested—there’s an arginine-rich meal in the making here.

Dairy Products

Dairy products are sources of protein and thus arginine too. Just 4 ounces of cheddar cheese has a small amount of arginine, 0.25 grams, and a cup of milk has 0.2 grams, just a little bit more arginine for your effort. Some good news: if your dairy is coming in the form of ice cream, chocolate syrup has 0.9 grams of arginine per 100 grams, so add a little of it on top, or have some chocolate milk while you’re at it, and know that you’re getting some arginine there too.

Watermelon Seeds

We’ve saved the most curious for last: though most of us spit out or avoid the seeds in our watermelons, they contain over 5 grams of arginine per cup, so feel free to swallow them knowing they’re doing you no harm and also bringing you a little bit good—you can’t lose!

Arginine Foods and You

The value of gaining more arginine from foods is that it’s as natural as the healthy production of arginine within us. Not only is arginine deficiency blessedly low due to its levels in our food, but if you’re gaining a bit more of it through dietary intake, you’re not very likely to get too much of it either. With evidence showing arginine helps blood flow and heart health along with the immune response to cancer, it’s a natural amino acid to value and desire.

However: do remember that if you’re looking for even more arginine in supplement form (as with any sort of dietary supplement), it’s important not to go overboard. Too much of any one vitamin, mineral, or amino acid might have the unwanted effect of overtaxing a specific part of the body. Whether it’s by causing an excessive clean-up in the liver or kidneys, or overwhelming the other chemicals in the body that your chosen one works in concert with, you don’t want to throw yourself off kilter.

Look into well-rounded multivitamins or comprehensive essential amino acid blends that offer a measured balance of your body’s needs. Extremely high levels of arginine are no more desirable than low levels of arginine. Instead, what’s important is to have a healthy arginine ratio in the body that will meet your needs but not overwhelm your system. Eat well, supplement well, and prosper!

What Are Nonpolar Amino Acids?

What are nonpolar amino acids? This article will help explain how these amino acids are designated and what purpose they serve in the body.

Of the 20 common amino acids in the human body that build protein structures, 9 of them are essential (meaning we must eat or otherwise consume them to get them), and half of them are nonpolar. What are nonpolar amino acids? Which are they, and what does “nonpolar” mean? The review of the topic in this article will help explain.

The Definition of a Nonpolar Molecule

The nonpolar molecules we’ll be talking about are hydrophobic amino acids, meaning “water fearing” because they don’t mix with water molecules. You know how oil and water don’t mix? That’s because oil is hydrophobic.

The opposite of a nonpolar molecule is, as you might guess, polar. Polar molecules are hydrophilic, meaning “water loving.” If you’d like to visualize: polar molecules are like puppy dogs who love water so much that they’ll go barreling straight into muddy or smelly water after a tennis ball, with no hesitation at all. That would make nonpolar molecules like cats, better known for avoiding water, no thank you, and cleaning themselves without it.

Molecules are classified this way based on the charges on the atoms bonded together to form the molecule. If you remember your first taste of high school chemistry, you may remember that atoms have a nucleus of neutral neutrons and positive protons in the middle, and negative electrons swirling all around. Protons have a positive charge that draws electrons to it, like how opposites attract.

When two atoms bond together, they share electrons. Two atoms of the same element have equal positivity, so don’t have the power to steal electrons from the other. These molecules are nonpolar because they have no resulting charge. When atoms of two different elements connect together, invariably one of them will have the higher charge and attract the most electrons to its end of the joint molecule. That means the molecule is polar, or charged, and that charge will then be identified as either a positive or negative charge.

Examples of Nonpolar Molecules

Methane gas is an example of a nonpolar molecule that is created during the breakdown of food and released as a gas (or more colloquially, a fart). Methane is made up of one carbon atom that is bound to four hydrogen atoms: this hydrogen bonding allows the atoms to all share electrons equally, so this smelly molecule has no charge and is nonpolar.

Inside our body, we have both polar and nonpolar molecules, which includes those 20 amino acids mentioned above.

Nonpolar Amino Acids

The chemical properties of amino acids are largely determined by one group of molecules, what’s known as the R group: a side chain that differs on each amino acid. To visualize the amino acid groups, picture a pizza with four toppings, and a little support table in the middle that’s there to keep the cheese from sticking to the lid. That table is the alpha carbon to which all the groups or toppings are attached.

Every amino acid has three groups/toppings in common: the amino group (-NH2), the carboxyl group (COOH), and a hydrogen atom, which in pizza terms would be three standard toppings, say pepperoni, sausage, and cheese (cheese is hydrogen, which is just one atom and not a group of them, and so it gets the plainest topping). That fourth quarter of the pizza? That is the R group, the functional group that identifies and characterizes different amino acids—when you think of the R group, think R for Radical, because that is a completely different and unique topping, and every R group amino acid side chain has a distinct flavor of its own. To get up to 20 it would have to be pineapple, spinach, olives, Canadian bacon, jalapeño, garlic, anchovies, bell pepper, salami, feta cheese, beef, oregano, bacon, barbecue sauce, chicken, pesto, chorizo, broccoli, eggplant, and mushroom. Some are weirder than others.

The nonpolar amino acids have R groups mostly made up of hydrocarbons, though the amino acids methionine and cysteine also each feature a sulphur atom. The nonpolar amino acids are as follows, with more information on each one.

Glycine

  • Three letter code: gly
  • One letter code: G

The body needs glycine to make compounds like as glutathione, creatine, and collagen, which is the most abundant protein in your body. Collagen is a vital part of your muscles, blood, skin, cartilage, ligaments, and bones. Glycine may also protect your liver from alcohol damage, contribute to heart health, and improve your sleep quality. Glycine might also protect those with type 2 diabetes from muscle-wasting. You can gain more glycine by eating certain meat products or by taking a collagen supplement.

Alanine

  • Three letter code: ala
  • One letter code: A

Alanine is an amino acid that helps convert glucose into energy and helps eliminate excess toxins from your liver. Alanine keeps muscle protein from being cannibalized by the body during intense aerobic exercise or activity, and it’s needed to balance nitrogen and glucose levels in the body, which it does via the alanine cycle.

Alanine is a nonessential amino acid, which means that usually your body can make the substance on its own and doesn’t need you to ingest it from outside. However, people with eating disorders, extremely low-protein diets, diabetes, liver disease, or certain genetic conditions that cause UCDs (urea cycle disorders), may need to take a supplement or adjust their diet to gain this amino acid.

Good sources of alanine are meat, fish, poultry, eggs, and dairy products, as well as some protein-rich plant foods, like avocado. There are supplements containing alanine on the market, however, taking any one amino acid alone could upset the balance of nitrogen in the body, putting stress on the liver and kidneys as they try to eliminate waste. It is advisable that those with liver or kidney disease should consult a trusted medical professional before taking any amino acid supplement.

Proline

  • Three letter code: pro
  • One letter code: P

Proline is needed for the manufacture of cartilage and collagen, which helps heal cartilage and cushion our joints and vertebrae. It keeps joints flexible, and skin supple when it is affected by sun damage or signs of normal aging. Proline breaks down proteins for cell creation, and is essential at sites of injury where the tissue must be rebuilt to heal. Proline supplementation is sometimes valuable to people with chronic back pain or osteoarthritis.

Proline is also needed for the maintenance of muscle tissue, and is sometimes found low in long-distance runners and other serious athletes. Proline is usually nonessential, as the body naturally derives proline from its supplies of glutamic acid. However, if necessary, proline can be found in natural sources like dairy, meat, and eggs, or can be gained from amino acid supplementation.

Valine

  • Three letter code: val
  • One letter code: V

Valine is a branched-chain amino acid (BCAA) that works with the other two BCAAs (isoleucine and leucine) to regulate blood sugar, repair tissues, and provide the body with energy. Valine assists in stimulating the central nervous system and is necessary for mental functioning. Valine helps provide muscles with extra glucose energy during intense physical activity, which prevents muscle breakdown, and helps remove toxic excess nitrogen from the liver. Valine may help the liver and gallbladder recover from damage due to alcoholism or drug abuse, as well as help possibly reverse alcohol-related brain damage, or hepatic encephalopathy.

Valine is an essential amino acid, and must be obtained through a diet including meats, mushrooms, dairy products, peanuts, and/or soy protein. Most people have no problem getting enough valine, however maple syrup urine disease or MSUD is caused by an inability to metabolize leucine, isoleucine, and valine. Supplementation is sometimes warranted in those with low-protein diets or who are trying to build muscle mass, but be advised that too much valine intake will make one’s skin feel like it is crawling, and may cause hallucinations. Supplements should always be taken responsibly.

Leucine

  • Three letter code: leu
  • One letter code: L

Leucine helps with blood sugar regulation, muscle repair, and energy production. It also helps burn fat located deep inside the body that is hard to reach through diet and exercise alone.

Leucine is a branched-chain amino acid (BCAA) along with valine and isoleucine, all of which help to promote post-exercise muscle recovery, leucine being particularly effective, as it converts to glucose the fastest of the three. That is also why leucine is closely linked with the regulation of blood sugar, and why a leucine deficiency causes symptoms like hypoglycemia: headaches, fatigue, dizziness, confusion, depression, and irritability.

Leucine promotes the recovery of skin, bones, and muscle tissue after injury or surgery. Natural sources of this essential amino acid are meat, nuts, soy flour, brown rice, beans, and whole wheat.

Isoleucine

  • Three letter code: ile
  • One letter code: I

An isolated form of leucine, isoleucine is prized by bodybuilders for its ability to increase endurance, help repair muscle tissue, and encourage clotting at sites of injury. Isoleucine is broken down for energy inside muscle tissue, and helps stabilize energy levels by aiding in blood sugar regulation. An isoleucine deficiency also produces symptoms that mimic hypoglycemia.

Isoleucine is an essential amino acid, and food sources include high-protein options like nuts, peas, lentils, seeds, meat, eggs, fish, and soy protein.

Methionine

  • Three letter code: met
  • One letter code: M

An essential amino acid that helps the body process and eliminate fat, methionine contains sulfur, a substance required for the production of the body’s natural antioxidant, glutathione. The body also needs methionine to produce two other sulfur-containing amino acids, cysteine and taurine, which help the body eliminate toxins, build tissues, and promote cardiovascular health.

Methionine helps the liver process fats (lipids), preventing accumulation of too much fat in the liver, which is essential for the elimination of toxins to stay functional. Methionine is needed to make creatine, a nutrient found mainly in muscle tissue and often taken as a supplement to boost athletic performance. Methionine is also needed for collagen formation, which is then used to make skin, nails, and connective tissue. One study suggested that taking 6 grams of methionine a day can improve memory recall in AIDS patients who otherwise show a marked methionine deficiency. Methionine may also help treat symptoms of Parkinson’s disease.

Methionine is an essential amino acid, and can be gained from eating garlic, beans, seeds, eggs, fish, lentils (in lower levels), meat, onions, soybeans, and yogurt.

Tryptophan

  • Three letter code: trp
  • One letter code: W

Tryptophan is an essential amino acid that helps balance nitrogen in adults and growth in infants. It also creates niacin, which is needed to create the “happy” neurotransmitter serotonin. In this way, tryptophan helps influence relief from depression and anxiety, managing pain tolerance and increased emotional well-being. Tryptophan is also associated with promoting deeper sleep.

You can get tryptophan through certain foods or a supplement in powder form. Natural food sources include cheese, milk, fish, turkey (famously), chicken, eggs, pumpkin and sesame seeds, chocolate, as well as tofu and soy.

Phenylalanine

  • Three letter code: phe
  • One letter code: F

Phenylalanine is an essential amino acid that is needed for the functioning of the central nervous system. It has been successfully used to help control feelings of depression and chronic pain, and other diseases linked to a malfunctioning central nervous system. Especially effective for treating brain disorders, phenylalanine is able to penetrate the blood-brain barrier, and only chemicals that are able to cross that barrier can directly influence brain function.

Phenylalanine is used to make epinephrine, dopamine, and norepinephrine, neurotransmitters that control how you perceive and interact with the world around you. Phenylalanine supplementation can help you feel happier and more alert, and it also has been used to treat chronic pain and improve cognitive function. An essential amino acid, phenylalanine is normally obtained from high-protein foods like meat, fish, chicken, eggs, milk, dairy products, beans, and nuts.

Cysteine

  • Three letter code: cys
  • One letter code: C

Cysteine is an amino acid containing a sulfur atom, and is used to form healthy bones, skin, hair, and connective tissue. It is also needed to make glutathione, one of the body’s natural antioxidants that fight free-radical damage. Cysteine and glutathione work together to remove toxins from the liver, and cysteine is often used in emergency rooms to treat acetaminophen overdoses before they can cause liver damage. It also protects the brain and liver against toxins from alcohol and cigarettes, and may be useful in preventing hangovers.

Cysteine is a nonessential amino acid, which means the body manufactures it in-house, but foods such as meat, eggs, dairy products, and whole grains are also good sources of cysteine.

Nonpolar Knowledge

There you have the rundown of the amino acid nonpolar side chains, the nonpolar aminos that variously help form protein molecules in our bodies, and do so much to keep us alive and functioning at top form.

Best Amino Acids for the Ketogenic Diet: Which Ketogenic Amino Acids Should You Be Eating?

The value of a ketogenic diet? To burn fat rather than just lose weight on the scale. The core question: in what foods can the six essential ketogenic amino acids be found?

The value of a ketogenic diet? To burn fat rather than just lose weight on the scale. Beginners at dieting often attempt to lose weight with short-term crash diets, which put the body in starvation mode and cause it to stockpile more fat as soon as possible (an evolutionary protection against times of famine). Conversely, the ketogenic diet puts the body into more of a sustainability mode, a stable way to reduce and optimize calorie intake, while focusing on foods that provide the essential amino acids for the ketogenic conversion of fat into energy.

So which ketogenic amino acids should you be eating, and where can you find them?

Amino Acids: the Fat Burning, the Sugar Forming, and the Switch Hitters

The building blocks of protein, amino acids can be categorized as exclusively ketogenic, exclusively glucogenic, or like Dr. Jekyll and Mr. Hyde: radically both. This is based on the end products produced during amino acid metabolism.

Essential amino acids for the ketogenic diet.

As you can see, the predominant category is the glucogenic group, with 13 amino acids. The carbon skeletons that result from the breakdown of glucogenic amino acids can be used via gluconeogenesis to synthesize glucose, simple sugar and an important energy source found in many carbohydrates. These are not the amino acids that will derive energy from your body’s pre-existing fat stores.

The second largest category contains five amino acids, the switch hitters that when catabolized can yield both glucogenic and ketogenic products.

Exclusively ketogenic amino acids are just that: exclusive. Lysine and leucine are the only two amino acids that produce Acetyl CoA or Acetoacetyl CoA without any glucogenic byproducts.

Acetyl CoA (the precursor of ketone bodies) and Acetoacetyl CoA are the first steps of the Krebs Cycle of energy production, which combines glycolysis and pyruvate oxidation with the citric acid cycle (which itself includes α-ketoglutarate, succinyl CoA, fumarate, and oxaloacetate—all byproducts of glucogenic amino acids). To access citrate synthase, the catalyst of this cycle, without glucose or carbohydrates is the value of ketogenic amino acids: it’s like buying the product you need without bringing home any unnecessary or harmful packaging around it.

Acid Eater: the Amino Acids Essential to a Ketogenic Diet

Classes of amino acids can be further categorized as essential vs. nonessential, essential being the ones you must eat to obtain, and nonessential being those that naturally occur in the body, and are not reliant on the food you eat.

Nonessential amino acids:

  • Asparagine
  • Alanine
  • Glutamic acid
  • Aspartic acid

Essential amino acids:

  • Histidine
  • Valine
  • Methionine
  • Isoleucine
  • Phenylalanine
  • Threonine
  • Tryptophan
  • Leucine
  • Lysine

You may have noticed those last two are the exclusively ketogenic amino acids, meaning they only come from sources outside the body. Likewise, four out of five of the switch hitter or versatile amino acids are on this essential list as well, excluding only tyrosine, a conditional essential, as it’s derived from phenylalanine (which is itself essential). Regardless of that particular debate, the core question remains: in what foods can the six essential ketogenic amino acids be found?

The Key Ingredients to Ketogenesis

Intro 101 of the keto diet is to go deeper when dieting, to the cellular level of biological sciences. This is more advanced than the grocery aisle surface choices people often make between low-carb and no-sugar-added options. It’s important to remember that the colorful labeling on the front of food packages can often be subjective. It’s better to know how to read the nutrition label with a keen (keto) eye.

Better yet, know what basic foods have the ketogenic keys to turn fatty acids into ketone bodies. These ketone bodies will then provide energy from your fat stores, without adding carbohydrates, and without impacting insulin or blood sugar levels. Here are where the six essential ketogenic amino acids reside.

1. Isoleucine

Along with leucine and valine (glucogenic), isoleucine is an isomer (isolated form) of leucine that is one of the three branched-chain amino acids (BCAAs), all of which help to promote post-exercise muscle recovery. Involved in hemoglobin production, isoleucine can be found in:

  • Protein sources like meat, fish, and eggs
  • Dairy, particularly cottage cheese
  • Seeds, grains, nuts, and beans including almonds, brown rice, cashews, lentils, and chia seeds

2. Phenylalanine

The source of tyrosine and one of the aromatic amino acids, phenylalanine is used in the biosynthesis of norepinephrine, dopamine, and thyroid hormones (huge players when it comes to mental health). Possibly effective in treating mood disorders, phenylalanine is contained in:

  • Olives, figs, raisins, avocados, pumpkins, and most berries
  • Meat, chicken, fish, and eggs
  • Rice, beans, quinoa, and seeds
  • Spirulina, seaweed, and leafy greens

3. Threonine

An essential nutrient in the diet of vertebrates, threonine supports the central nervous system, along with the heart, liver, and immune system. A key component in the production of collagen, elastin, and muscle tissue, threonine can be gained from:

  • Beans, nuts, lentils, and quinoa
  • Lean beef, lamb, pork, and chicken/turkey
  • Seafood including shellfish, particularly salmon, whelks, cuttlefish, octopus
  • Seeds, including chia and hemp seeds
  • Raisins, figs, avocados, and pumpkin
  • Spirulina, watercress

4. Tryptophan

Needed for nitrogen balance, tryptophan is also used to produce melatonin (for regulating sleep and wakefulness), niacin, and serotonin, the neurotransmitter known as the “happy” chemical. Tryptophan can be found in:

  • Turkey (rather famously), as well as red meat, rabbit and goat meat, eggs, and fish
  • Milk and cheese, particularly reduced fat mozzarella
  • Pumpkin and squash seeds, along with chia, sesame, and sunflower seeds
  • Almonds, peanuts, bananas, and chocolate (ideal ingredients for a sundae)
  • Spirulina

5. Leucine

Another of the BCAAs, and one of the two exclusively ketogenic amino acids, leucine builds muscle by stimulating protein synthesis. It can be sourced from:

  • Nuts, peas, beans, seeds, and pumpkins
  • Chicken, beef, and pork
  • Seafood including tuna
  • Soybeans, whey protein, and plant proteins
  • Cheese, particularly Parmesan

6. Lysine

Necessary in the formation of collagen, connective tissue, and muscle growth and repair in the body, lysine can be found in:

  • Protein sources like meat, poultry, seafood, and eggs
  • Beans, peas, almonds, cashews, and chia seeds
  • Spirulina, parsley
  • Cheese and yogurt
  • Whey protein

The Ketogenic Conclusion

You may have noticed some foods dominating the field; when it comes to essential amino acids for a ketogenic diet, where you find a good source of protein, you often find the ketogenic advantage. Donald K. Layman, Ph.D. along with Nancy R. Rodriguez, Ph.D. penned a paper for Nutrition Today titled “Egg Protein as a Source of Power, Strength, and Energy,” but in it pointed out that egg is not the only food that packs that much value. With so many high-yield proteins, any dietary practice—be it vegetarian, vegan, kosher, or allergy-restrictive—can still gain you the essential amino acids for perfecting your ketogenic journey if you’re diligent about ensuring your protein macros.

Your body is not so much a temple as a laboratory, a series of chemical reactions. Providing your body with the right ketogenic amino acids (instead of an overabundance of glucose precursors) sets you up for the ideal fat-burning catabolic pathways. This leads to healthy protein turnover for muscle growth, weight loss, and the energy to propel you forward.

Taking an essential amino acid supplement (which includes the ketogenic amino acids lysine and leucine) can help protect against any protein insufficiencies you may encounter while following dietary restrictions, such as the high-fat, moderate-protein requirements of the keto diet.