Vitamins, water, healthy fats, and fiber – we know all these things are good. But how does healthy eating affect the major organs in your body? Let’s find out.
Heart
Eating fiber helps in regulating cholesterol levels, blood sugar levels, and reducing blood pressure.1 The Hong Kong Department of Health suggested that adults need no less than 25g of fiber everyday, but the actual intakes are generally way lower than this number.1 You can get your fiber fix by:
- Oats, seeds, and nuts in breakfast
- Veggie crudités with a bean dip for lunch
- At least one serving of vegetables with each meal
Liver
The liver is a filter that gets rid of all toxins in your body. It also balances hormones and helps in digestion. Consuming fatty foods and alcohol can put your liver under strain. Men should reduce their alcohol intake to 21-28 units and women to 14-21 units per week.2
Glutathione is a substance that can help in boosting liver functions. It is found in spinach, asparagus, avocado, garlic, and potatoes.3
Brain
Omega 3 fatty acids are a great booster for your brain function.4 They are commonly found in:
- Oily fish (sardines, salmon, mackerel etc.)
- Chia seeds, hemp, and flax seeds
- Eggs
- Pecan nuts
You can sprinkle some chia seeds or flaxseed on your cereal for extra crunch and a healthy dose of Omega 3.
Skin
Skin is the biggest organ of the human body. It protects your body and prevents water loss.
To keep it healthy, take enough vitamin C in your diet (available in citrus fruits). Another super skin helper is vitamin A, found in bright colored vegetables and fruits. Enjoy a rainbow-colored salad for healthy skin.
Kidneys
Kidneys act as a filter to wash away the body’s toxins. They maintain body’s water balance, control salt levels and thus regulate the blood pressure.
Two common reasons for kidney disease are high blood pressure and diabetes.5 To avoid diabetes, make sure you keep a healthy weight and follow these points.6
- Stop smoking
- Exercise and stay active
- Reduce alcohol consumption
- Reduce salt intake
- Eat healthy
Gut
Did you know that the large intestine can be as long as 1.5m? It needs a lot of support and has about 700 different types of bacteria in it– some friendly and others not so. When you’re on antibiotics, the good bacteria dwindle in numbers. You need these bacteria for your guy to work properly.7 To give power to the good bacteria, you need a daily intake of yogurt, onions, and garlic.
If you’re on an antibiotic treatment, you might want to take probiotics as well.8
Your body needs a lot of love and care. Keep a healthy diet and stay active for complete well-being.
Resources
- Dietary Fibre. British Nutrition Foundation. Visited 26 April 2016.
- Alcohol limits and unit guidelines. Drinkaware. Visited 26 April 2016.
- 3.Glutathione metabolism and its implications for health. Wu G, Fang YZ, Yang S, et al. J Nutr. 2004;134(3):489-92.
- Cognitive enhancement by omega-3 fatty acids from child-hood to old age: findings from animal and clinical studies. Luchtman DW & Song C. Neuropharmacology. 2013;64:550-65.
- The Kidneys and how They Work The National Institute of Diabetes and Digestive and Kidney Diseases. Visited 26 April 2016.
- High Blood Pressure British Heart Foundation. Visited 26 April 2016.
- Large intestine. New World Encyclopedia. Visited 26 April 2016.
- Prebiotics and probiotics: are they functional foods? Roberfroid M. The American Journal of Clinical Nutrition 2000; 71(6): 1682-1687