The liver is a vital organ located in the upper right area of the abdomen, on top of the stomach, right kidney, and intestines. Although it is small, only weighing roughly three pounds, it packs a mighty punch when it comes to your overall health. The liver has several main jobs that contribute to how healthy you are.

Firstly, it regulates chemicals in the blood and excretes bile, which is a digestive fluid that helps you break down food. Bile helps the liver get rid of waste. The liver itself holds 13% of all the blood in your body, because blood from the intestines and stomach passes through it so that it can be processed. The processing of the blood involves breaking down drugs or other medications so that they can be metabolized through the body and used. The liver also helps to create certain nutrients for the body to use. (These are simply some highlights – overall, the liver is responsible for as many as 500 bodily functions!)

Some of the things that are broken down by the liver create free radicals, which are unstable atoms that can cause cell damage. Antioxidants are designed to neutralize those free radicals so that cell damage doesn’t occur. But what are antioxidants, exactly? And how do they impact the liver? Read on for all you need to know about how antioxidants affect liver health.

What are antioxidants?

In the simplest terms, antioxidants are molecules that help to fight off free radicals. Although the body has its own antioxidant defense system, antioxidants are also found in foods such as vegetables and fruits. The naturally occurring substance glutathione acts as an antioxidant within the body, while some vitamins also act as antioxidants, such as vitamins C and E. Antioxidants are essential to survival – every living thing needs them.

The reason why antioxidants are so important is because they make sure that there is an appropriate amount of free radicals in the body. While an overabundance of free radicals can lead to cell damage, a deficiency can also hinder your health because free radicals do have some positive roles in the body. (For example, immune cells use free radicals to help the body fight off infections, which keeps you from getting sick.)

The balance between free radicals and antioxidants is what’s important for overall health, and that is why the two are so important. If there is an imbalance, oxidative stress can occur, which can lead to many health issues including cancer and even liver damage.  

Are antioxidants good for fatty liver?

Fatty liver disease, also referred to as steatosis, is caused when there is too much fat build-up in the liver. Fatty liver disease is typically characterized as the liver having 5–10% of its weight in fat. There are many things that can cause fatty liver, such as alcohol abuse, diabetes, or obesity. When it occurs, the liver cannot function as it should.

According to research, antioxidants can be helpful in preventing fatty liver disease because of the way they protect against inflammation and fat accumulation. Other studies have found that people who have fatty liver disease may benefit from introducing more antioxidants into their system because it can help to regulate the way the body synthesizes fatty acids from glucose and other substances.

Can antioxidants cause liver damage?

While the natural antioxidants that occur in the body and food aren’t likely to cause liver damage, some reports have linked the overuse of antioxidant supplements with liver damage. This is because everything that goes into the body, especially medications and supplements, is eventually filtered through the liver. When there is too much of any given thing, the liver cannot effectively clear it out. It comes down to dosage: the higher the dosage, the more likely your liver is to struggle with processing.

That being said, the clinical research surrounding liver damage caused by antioxidants is scarce. While some studies have found that the use of herbal and other types of supplements has increased the risk of supplement-driven liver damage in the country, the types of supplements are not specifically named as antioxidants. Most of the evidence surrounding the use of antioxidant supplements shows beneficial side effects for those with liver damage or disease.

What antioxidants are good for the liver?

While all types of antioxidants are good for the body, research has found that some stand out when it comes to liver health. One particular study investigated the use of antioxidants to support liver health and found that the ones most closely associated with positive benefits included:

• Curcumin
• Quercetin
• Naringenin

These three antioxidants were shown to be possible and viable treatment options for people with liver injuries.

Other research has found that certain foods containing antioxidants may be beneficial, such as:

• Green tea
• Grapefruit
• Blueberries
• Cranberries
• Grapes
• Beetroot juice

Beetroot juice, in particular, contains antioxidants known as betalains, which have been shown to reduce the oxidative stress that can lead to cell damage in all areas of the body, including the liver.

Your liver is a miraculous organ that can make or break your health, depending on how you take care of it. Having adequate intake of antioxidants will ensure that you don’t fall victim to free radical damage and other issues that could hinder your liver’s ability to do its job.

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Your liver is one of your hardest-working organs. It plays a role in many essential bodily tasks such as storing nutrients, producing proteins, and even regulating cholesterol. The liver is also your natural detox organ in the sense that it breaks down certain toxic substances and sends them out of the body.

Without a healthy liver, your body will begin to suffer in various ways. That is why it’s important to take care of your liver so it can take care of you. But how can you do this? One way is through diet – so let’s take a look at some of the foods that support liver health.  

How do I make my liver healthy?

According to the American Liver Foundation, various aspects of your lifestyle are involved in maintaining and improving liver health. They suggest the following steps to help keep your liver as healthy as possible:

• Maintain a healthy weight
• Keep up with a regular exercise routine
• Avoid toxic substances such as alcohol and illicit drugs
• Practice safe sexual encounters
• Practice good personal hygiene
• Never misuse or overuse medications
• Get vaccinated against certain conditions such as hepatitis A or B if possible

Another great thing you can do for your liver health is fuel your body with healthy foods. But what foods help with liver health?

What foods are good for liver repair and function?

While many foods can ensure that your whole body is running at its best, there are some that stand out from the rest when it comes to the health of your liver specifically. They include:

1. Coffee and tea

While it might be surprising to see coffee on a list of liver health foods, it’s here for good reason! Studies have found the popular beverage helps protect against liver disease in both healthy people as well as those who already have chronic liver disease.

Staying on the caffeine train: tea is also hailed for its many health benefits, but many people don’t know just how good it can be for the liver. The type of tea you drink matters when it comes to liver health, though, with green tea being the best option. One particular study found that blood markers of liver health improved after people drank 10 cups of green tea per day.

2. Grapefruit

Grapefruit is often considered a “diet food”, but did you know it’s packed with nutrients and antioxidants that can boost your liver health? Two antioxidants that are dominant in grapefruit are naringenin and naringin, and both have been shown to protect the liver from damage and injury by reducing inflammation.

3. Blueberries and cranberries

Blueberries and cranberries contain high amounts of antioxidants known as anthocyanins. These have been shown to protect the liver from damage as well as prevent the development of lesions on the liver, which can lead to various issues.

4. Grapes

Red and purple grapes contain a plant compound known as resveratrol. Resveratrol has been shown to increase antioxidant levels in the body, prevent damage, and reduce inflammation, all of which can improve the function and health of the liver.

5. Prickly pear

Prickly pear is a type of cactus that you can eat. While it has been used in alternative medicine for centuries, many modern medical researchers are now looking at its use in the traditional medicine. Studies done on the prickly pear have examined how it can affect the health of the liver following alcohol consumption, finding that it reduces inflammation caused by drinking.

6. Beetroot juice

Beetroot juice contains many healthy substances such as nitrates and betalains, which are antioxidants that have been shown to reduce oxidative stress and widespread inflammation. When it comes to liver health specifically, beetroot juice has been shown to reduce damage and inflammation to the liver at the same time as increasing the organ’s ability to detox the body by increasing production of enzymes tasked with this job.

7. Cruciferous vegetables

Cruciferous vegetables such as Brussels sprouts, broccoli, and mustard greens provide many health benefits to the body because of their high nutrient and fiber content. Research has shown that eating these types of vegetables regularly can help to maintain and improve liver function by protecting the organ from damage at the same time as increasing its ability to detox the body.

8. Nuts

Nuts contain high amounts of plant compounds and antioxidant vitamins that are good for overall health. When it comes to the liver, studies have found that people who included nuts more in their diet had a lower risk of developing nonalcoholic fatty liver disease than those who skipped out on eating nuts altogether.

9. Fatty fish

Omega-3 fatty acids, which are found in fatty fish, are strongly associated with the reduction of inflammation. While this is typically connected to heart health, research on omega-3 fatty acids has found that adequate amounts can help to lower the amount of fat in the liver in people who already have an existing liver disease.

10. Olive oil

Olive oil is a type of fat, but it’s considered a healthy fat because of its many health benefits. Studies have found that consuming a small amount of olive oil every day can help improve the levels of fat in the liver as well as the amount of liver enzymes available to help with the detoxification process.

Your liver deserves all the good attention it can get because of how hard it works for your body. By introducing some (or all!) of the above foods into your diet on a regular basis, you can maintain and improve your liver health for years to come.

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While immunity is an important part of everyday life, it’s hasn’t always been front and center when people think about their overall health. However, that has changed in recent years. Since the onset of the COVID pandemic, many people have begun thinking more seriously about their immune health. After all, the immune system is the first line of defense against pathogens such as the one that causes COVID-19. 

With more people than ever now focused on this type of preventive health care – the type that aims to prevent bad infections as opposed to simply treating them – natural and dietary health avenues are being explored more frequently. Those natural avenues tend to center around nutrients from food and other supplementation that can help give the body a boost when it needs it most.

Why is immune function important in the winter?

The immune system is important all year round, but it’s especially vital during the cold months. This is often when cold and flu seasons are at their peak. To complicate things further, research shows that cold temperatures also suppresses the immune system and provides viruses with optimal living conditions. These two factors play a large role in why it’s vital to keep your immune system in tip-top shape throughout the winter months.

No one wants to fall ill, and making sure that the immune system is running at its best is the only way to ensure that even if you do come into contact with a flu, cold, or even COVID, your body is prepared to fight it off and bounce back.

Peptides that boost immune function

Peptides are naturally occurring strings of amino acids that the body produces on its own. Unlike the typical amino acids that act as building blocks of protein, peptides are shorter chains, meaning they have fewer amino acids. That doesn’t mean they’re less important for health, just that they have different tasks to perform. One such task is making sure that the immune system gets the boost it needs to run properly.

Peptides naturally occur in the body; however, to boost your levels, you can eat foods that are high in protein such as meat, fish, dairy, eggs, whole grains, and beans. Peptides can also be found isolated in supplement form.

Some of the best peptides for immune health include:

Thymosin Alpha 1

Thymosin Alpha 1 is perhaps one of the most well-known peptides. It aids immune function and has also been used in the treatment of certain diseases. The peptide helps immune function by enhancing the action of immune cells known as killer T-cells so they’re better prepared to fight off infection.It also positively affects the action of dendric cells, which help to mediate the immune response on a cellular level.

Thymalin

Thymalin regulates the thymus, a gland that is key to producing T-lymphocytes, or immune cells, that aid in the adaptive immune response.Without proper amounts of this peptide, those cells will not be produced in adequate numbers and the immune system will suffer.

IGF 1

Also known as insulin growth factor one, IGF 1 binds to a receptor known as IGF 1R to encourage cell production throughout the entire body. Cells that are created include T-cells, which aid in immunity.

GHRP 6

GHRP 6 acts as ghrelin, which is the hunger hormone. Its job is to invoke the action of IGF 1 so that more immune cells are created, thus boosting immunity.

CJC 1295

CJC 1295 affects the growth hormone, causing it to be released. This leads to a reaction that causes the thymus to create T-cells.

Vitamins that boost immune function

Vitamins are needed for the body to function, and many of them play a vital role in the immune system. Some vitamins that are good for boosting immune health include:

Vitamin C

Vitamin C is the most well-known immune booster, and for good reason. Research shows that vitamin C helps immune function by supporting cellular responses in both the adaptive and the innate immune systems. It can also prevent the entry of pathogens through the skin by supporting skin barrier function. Vitamin C can also enhance the body’s ability to fight off disease by accumulating certain phagocytic cells.

This vitamin can be found in a variety of fruits and vegetables such as oranges, strawberries, and red bell peppers.

Vitamin B6

Vitamin B6 has the ability to boost the immune response because it helps to increase the production of antibodies in the system, and enhances the way cytokines and chemokines interact with one another (cytokines and chemokines are molecules within the body that aid in cell signaling).

Vitamin B6 can be found in seafood, fortified cereals, and chickpeas.

Vitamin E

Vitamin E is found in high concentrations in immune cells; it aids the cells in modulating immune function. It also helps to regulate T-cells, improve the integrity of immune cells so that they are safe from damage, and encourage proper cell division.

The best sources of vitamin E include plant-based oils, nuts, seeds, and dark, leafy greens.

Nutrients that boost immune function

Other nutrients that play a vital role in boosting immune function include:

Zinc

Zinc is a chemical element that has been shown to aid in the development and function of certain immune cells such as natural killer cells and neutrophils.

Red meat and poultry contain high levels of zinc.

Selenium

Selenium has been shown to help lower oxidative stress, which occurs when free radicals outnumber antioxidants and cause inflammation within the body. Inflammation can hinder the immune system, so having enough selenium can help to lower the risk of immune-suppressing inflammation.

Broccoli, spinach, and green peas are great sources of selenium.

Iron

Iron is an important part of immune health because of the crucial role it plays in the maturation of immune cells. One type of cell that benefits from adequate iron levels are lymphocytes, which help with specific responses against certain pathogens.

Iron can be included in your diet through foods such as red meat, beans, and dark, leafy greens, or through supplementation.

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Often, when people want to lose fat, they also want to build muscle to have a leaner and more defined appearance. This combined approach to fitness can be difficult, because it’s not always easy to burn fat and build muscle at the same time. In fact, when losing weight, muscle is often lost along with fat. This is called weight-loss-induced muscle loss, and it can increase the risk of developing a too-low muscle mass condition known as sarcopenia.

If you’re wondering which supplement is best for fat loss and muscle gain, unfortunately it can be hard to find one that works for both. That’s because many people typically suggest that you cannot lose fat while building muscle. But while that can be true in some instances, it’s not always the case. Losing fat while building muscle is entirely possible if you perform the right exercises, stick to your workout plan, and get enough of the right vitamins and nutrients in your diet.

What vitamins are best for muscle growth?

There are many supplements marketed towards gaining muscle or losing fat, but rarely are they targeted towards both. When it comes to tackling both these areas at the same time, the following five supplements can help to get you to the physique you’re working towards.

1. Creatine

The molecule creatine is naturally occurring in the body. This means it is created and used by the body to help provide energy to muscle and other tissues. People often take it as a dietary supplement because of these effects. As a supplement, it has been shown to help increase creatine content in the muscles by up to 40%. This increase can help to improve exercise performance and affect muscle cells in a way that promotes the gaining of muscle.

Research has also known that creatine can help to improve muscle strength. Having stronger muscles will increase exercise endurance, which in turn leads to even more muscle mass in the long term. Research has also found that creatine can also increase hormones that are tasked with helping to grow muscle, and decrease protein breakdown within the muscles.

2. Protein

Another nutrient that is vital to gaining muscle is protein. This is because muscles are largely made of proteins. They are also dynamic in the sense that they are constantly broken down and built back up again. If the body doesn’t get enough protein, when the muscles break down, they won’t have the nutrients they need to rebuild, leading to loss of muscle mass. To help gain muscle, you’ll need to be able to consume more protein than is broken down. There is a myriad of different supplementation to try in this area, all of which come with their own type of protein (whey, casein, soy) and other ingredients that can help give them flavor or a particular consistency.

Protein has also been shown to help people lose fat. This is because it can help regulate hormones that help lead to fat loss, boost the metabolism, and reduce appetite to help you eat less calories throughout the day.

3. Beta-alanine

Beta-alanine is an amino acid the body uses to help increase stamina when it comes to exercise.Research has shown that by taking beta-alanine while on an exercise regimen, you can increase your lean muscle mass by about one pound over the course of a six-week period.

Although there is nothing in beta-alanine that will specifically target fat loss and muscle building, the way it affects a person’s ability to train and perform during exercise can ultimately lead to both fat loss and muscle gain.

4. Branched-chain Amino Acids (BCAAs)

BCAAs are a group of three different amino acids: leucine, isoleucine, and valine. They are typically found in protein-rich foods such as meat, poultry, and eggs and are vital when it comes to building muscle.Studies have shown that taking BCAAs as a daily supplement can help to both improve muscle gain and reduce the amount of muscle lost during weight loss.

BCAAs may also help to burn fat while keeping muscle mass in check. Research has shown that when people take BCAAs, they are shown to lose more weight than those who are taking protein supplements.

BCAAs can also help with muscle soreness.  

5. Vitamin D

Many people might not consider vitamin D to be an integral part of a fat loss/muscle building plan. However, research has shown that the nutrient plays a vital role in protecting muscle mass while eating in a calorie deficit. This is especially true when it is combined with protein and leucine.

Having adequate levels of vitamin D in the body has also been correlated with a deduction of body fat. On particular study tested out this theory on two groups of women. By the end of the study, the women who were in the vitamin D group had lost an average of seven pounds more than those who did not take vitamin D during the course of their weight loss regimen.

Losing fat and gaining muscle at the same time may seem like a difficult task, but that’s only if you don’t know how to approach it. Some people like to cut and then bulk, whereas others want to do everything at the same time. The good news is that both options are fine! However, if you fall into the latter category, getting enough of one of the above nutrients or vitamins in your diet will surely help you reach your fitness goals. 

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