Tag: antioxidants

Alcohol and the body.

Todays post is about how our body, or more specifically the liver, deals with alcohol.

Many of us indulge in an alcoholic beverage on a regular basis. Some people indulge more regularly and in greater quantities than others. Most of us know the basics of what happens in our bodies when we drink alcohol.

Scott has recently covered this subject in his studies and I thought it was interesting. I decided to learn more details and share this information.

How the alcohol is initially absorbed.

Alcohol absorption begins in the stomach. However, it is absorbed much more rapidly in the small intestine due to the larger surface area. So, the longer the alcohol remains in the stomach, the slower the rise in the blood alcohol level. Fatty acids slow down the movement of food through the stomach. Therefore the consumption of foods higher in fats will slow the rise of blood alcohol. This will also give time for the enzyme alcohol dehydrogenase (ADH) to start breaking down the alcohol.

Alcohol dehydrogenase is our primary defence against alcohol, a toxic molecule that compromises the function of our nervous system. The high levels of alcohol dehydrogenase in our liver and stomach detoxify about one drink (10grams of alcohol) each hour.

Once the alcohol enters the blood stream, it goes directly from the digestive tract to the liver.

The science

In the liver there is more alcohol dehydrogenase to break down ethanol in the blood. The alcohol dehydrogenase breaks alcohol down into another compound, acetaldehyde. Next, another enzyme, called aldehyde dehydrogenase (ALDH) breaks it down further into acetate, another metabolite.

This can then be converted to Acetyl coenzyme A, (acetyl-CoA), an important molecule used in metabolic processes. It is primarily used by the body for energy production and is an essential component in balancing carbohydrate and fat metabolism

 What does this mean?

On those occasions when we consume alcoholic beverages while eating pizza and deep fried foods, followed by cake and ice cream, the body deals with the alcohol first.

This is because the liver recognises the alcohol as the most toxic substance in the body at the time.

So while the liver is dealing with the alcohol, the fats and sugars are getting pushed into the blood stream to wait. This also means that the liver will first break down the alcoholic beverage into its main components and then dealing with the alcohol first.

The liver requires certain essential nutrients from the body to do its job. It also works through the toxins in 2 phases. If there are not enough nutrients available for the liver to do its job, this causes the by-products to hang around for a lot longer in between the phases. This can then cause other issues.

 Supporting the liver

It is possible to provide support to the liver so that it can metabolise alcohol more effectively, therefore reducing long-term damage.

The 2 phases of detoxification require different nutrients.

Phase 1 requires B group vitamins, Folic acid, Glutathione, Antioxidants, Carotenoids, vitamins E and vitamin C.

Phase 2 requires Amino Acids (Glutamine, Glycine, Taurine & Cystine) and sulphurated phytochemicals found in garlic and cruciferous vegetables (broccoli, cauliflower, cabbage & Brussels sprouts)

There are also certain compounds available that may be helpful.

  • Grape seed extract is a well-known antioxidant that assists liver function.
  • Grapefruit seed extract increases gastric protection
  • Vitamin C
  • Zinc
  • Curcumin (found in Turmeric)

Current Australian health guidelines state “For healthy men and women, drinking no more than two standard drinks on any day reduces the lifetime risk of harm from alcohol-related disease or injury.” (NHMRC 2009) Sources – Principles of Anatomy & Physiology by Gerard J Totora/Bryan Derrickson, https://en.wikipedia.org, https://pdb101.rcsb.org

With this in mind, a good diet consisting of whole, unprocessed foods goes a long way in supporting the liver. Many of the nutrients essential for optimal liver function are found in fresh fruit and vegetables.

I hope you found this information interesting.

Till the next post,

Live clean n prosper

Sharing a Carrot Cake Bliss Balls recipe

Today I’m sharing a Carrot Cake Bliss Ball recipe.

Initially I couldn’t decide what to write about this week, until a friend of mine praised some bliss balls I made for her. She advised that she had put them in the freezer so she could have them as her work snacks over a week.

The recipe is adapted from one I saw in the Woolworths free recipe magazine.

These balls are so easy to make and really do taste just like carrot cake. They are perfect for school or work snacks.

Carrot Cake Bliss Balls

This mix makes approx. 20 balls.

Ingredients

100g pitted dates

100g raisins

¾ cup grated carrot

½ cup pecans

1¼ cups desiccated coconut

1 tsp nutmeg

1 tsp cinnamon

1 tsp vanilla essence

 

¼ cup fine shredded coconut to roll balls in

 Method

First, put the pecans into your food processor and pulse till crumbly, and place them into a bowl.

Next put the dates, raisins and carrot into the processor and pulse till combined, then add the coconut, chopped pecans, vanilla and spices.

You can play around with the measurements of the spices to suit your taste.

Process till the mix is combined.

Now the mix should look crumbly, and if you scoop out a teaspoon full, it should press together. (If the mix is a little dry, just add water, a tablespoon at a time.)

I use my tablespoon-measuring spoon to scoop out the mix and pressed the mix into shape.

 Now for some nutritional information,

Carrots have a number of health benefits.

They are a particularly good source of beta-carotene, fibre, vitamin K, potassium and antioxidants. The traditional orange coloured carrots get their bright colour from beta-carotene.

The beta-carotene is converted to vitamin A in the body. Vitamin A promotes good vision, and is important for growth, development, and immune function

Raisins have benefits too.

As a dried fruit, they are naturally sweet and higher in sugar and calories. Raisins are also beneficial to our health when eaten in moderation. In fact, raisins can aid digestion, boost iron levels, and keep your bones strong.

Raisins are a good source of iron. One-half cup of raisins contains 1.4 milligrams of iron. That’s about 7 percent of the recommended daily amount for most adult females, and 17 percent for adult men.

Raisins are also high in calcium and antioxidants.

Pecans also have qualities beneficial to our health.

A few studies have shown that pecans can lower “bad” LDL cholesterol in people with normal cholesterol levels.

Pecans are rich in polyphenol antioxidants, specifically flavonoids, which have been tied to heart benefits. In fact, the nuts have more than twice the flavonoid content found in almonds, cashews, and pistachios, and seven times the amount in walnuts.

Pecans are also an excellent source of thiamin and zinc, as well as manganese and copper. Manganese helps regulate blood sugar, and is needed for healthy bones. Copper aids in iron absorption, and works with iron to help the body form red blood cells.                                     (Sources – www.healthline.com & www.health.com)

So the iron in the raisins and the copper in the pecans actually work together to improve our health.

I hope you enjoy these bliss balls as much as my friend does.

Till the next post,

Live clean n Prosper.

Gut Health and Strawberries

Today’s post is about Gut Health and Strawberries.

Lately there has been a lot of focus on Strawberries. All scandals aside, these sweet berries are very good for us. In particular, Strawberries are very good for supporting our gut health.

Very early on in my blog, I wrote about how a healthy gut and its ‘microbiome’ is linked to our overall health.

 So, what is the Gut Microbiome?

Our ‘gut microbiome’ is made up of the trillions of microorganisms and their genetic material that live in our intestinal tract. These microorganisms live in the digestive system and play a key role in digesting food we eat; they also help with absorbing and synthesising nutrients.

The gut microorganisms are involved in many other important processes that extend beyond the gut. These organisms contribute to metabolism, body weight, immune regulation, as well as brain functions and mood.

Our gut began to populate with bacteria very early in life. As we grow, there continue to be many things that can shape the bacteria that live in our gut. We all live our day-to-day lives in different environments with different combinations of habits and surroundings. Because of this, our microbiome is like a bacterial fingerprint, uniquely individual.

Some things are difficult to change, like genetics, stressful events or illness. There are other factors we can modify or control, such as our lifestyle behaviours – particularly diet.

 What is a ‘Healthy Gut’?

Generally speaking, a healthy gut has a barrier that is effective at keeping the contents of the gut, such as its micro biota, undigested food particles and toxins, from escaping into the bloodstream. Apart from performing all of its usual digestive and regulatory functions, a healthy gut has several other important jobs, including helping to fight off infection.

 What about the Strawberries?

Recent research has found that Strawberries contain ‘anti-inflammatory’ compounds that reduce gut inflammation and increase healthy gut bacteria.

Strawberries are also rich in Potassium, which helps reduce high blood pressure.

The presence of ellagic acids and flavonoids in strawberries protect hearts from bad cholesterol.

Strawberries also contain Fisetin which contain antioxidant and anti-inflammatory properties. Studies have shown that Fisetin could help to protect brain cells against the effects of ageing. The Journal Annals of Neurology published that eating strawberries more than twice a week has been shown to delay cognitive ageing by up to 2.5 years.

 

We have always enjoyed eating Strawberries and it has been great to learn how good they are for us. Not that we needed a reason to eat more of them.

Till the next post,

Live clean n Prosper