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Natural Methods to Manage Hypothyroidism

Popular 20 Mins Read

Introduction

In this article, we will explore how we can deal with hypothyroidism using natural and non-invasive methods. While medications are essential, there are lesser-known approaches and scientific findings that can complement traditional treatment and provide significant assistance in managing this condition.

Understanding Hypothyroidism

Hypothyroidism is a condition in which the thyroid gland fails to produce an adequate amount of hormones, resulting in a slowed metabolism. The primary cause of hypothyroidism is Hashimoto’s disease, an autoimmune inflammation of the thyroid gland. Medications such as levothyroxine, which contain hormones that supplement the thyroid’s deficiencies, are commonly prescribed. However, there are additional methods we can employ to combat this condition.

Hashimoto’s thyroiditis, also known as Hashimoto’s disease, is an autoimmune disorder and the most common cause of hypothyroidism. In this condition, the immune system mistakenly attacks the thyroid gland, leading to inflammation and damage over time. This chronic inflammation hinders the thyroid’s ability to produce adequate levels of thyroid hormones, resulting in hypothyroidism.

Hashimoto’s thyroiditis predominantly affects women, and its exact cause is still not fully understood. However, a combination of genetic predisposition and environmental factors is believed to play a role in its development. Some potential triggers include exposure to certain viruses, hormonal imbalances, chronic stress, and excessive iodine intake.

The Role of Selenium

Selenium plays a critical role in supporting the function of an underactive thyroid. This mineral is essential for the production of active thyroid hormones and helps protect the thyroid gland from oxidative damage caused by free radicals.

The thyroid gland contains the highest concentration of selenium compared to other organs in the body. Selenium is incorporated into selenoproteins, which are enzymes that are involved in various processes within the body, including thyroid hormone metabolism. These selenoproteins help convert the inactive thyroid hormone (T4) into the active form (T3), which is crucial for maintaining proper thyroid function and regulating metabolism.

In addition to its role in hormone production, selenium’s antioxidant properties are particularly beneficial for individuals with Hashimoto’s thyroiditis. The autoimmune inflammation in this condition leads to the generation of free radicals, which can damage the thyroid gland. Selenoproteins help counteract these harmful effects by neutralizing free radicals and reducing oxidative stress in the thyroid.

Fortunately, selenium can be easily obtained through dietary sources. One of the richest sources of selenium is Brazil nuts. Just one large Brazil nut can provide more than the recommended daily intake of selenium, making it an excellent addition to the diet. However, it’s important to note that selenium content in foods can vary depending on the soil composition in different regions, so the selenium content in Brazil nuts can also vary. Other dietary sources of selenium include seafood, poultry, eggs, and grains, albeit in smaller amounts.

For individuals with diagnosed selenium deficiencies or those who require higher selenium intake due to their condition, selenium supplementation may be recommended. The recommended daily intake of selenium for optimal thyroid function is approximately 55 micrograms for adults. However, in cases of deficiency or as advised by a healthcare professional, the dosage may be increased to at least 100 micrograms until the deficiency is addressed.

Studies have shown that selenium supplementation can have tangible effects in individuals with Hashimoto’s thyroiditis. It has been observed to reduce the levels of antithyroid peroxidase antibodies, which are markers of autoimmune activity against the thyroid gland. Lowering these antibodies can help minimize the autoimmune attack on the thyroid and potentially slow down the progression of the disease. Additionally, selenium supplementation has also been associated with a decrease in C-reactive protein (CRP), a marker of inflammation in the body.

However, it’s essential to approach selenium supplementation with caution. Taking excessive amounts of selenium can be harmful and lead to toxicity. Therefore, it’s advisable to consult with a healthcare professional before starting any selenium supplementation to determine the appropriate dosage for your specific needs.

Managing Goitrogens

For individuals with hypothyroidism, it is important to be mindful of consuming goitrogenic substances that can interfere with iodine absorption and subsequently impact thyroid hormone production. However, it is crucial to note that goitrogens primarily affect iodine absorption rather than completely blocking it. This means that for a healthy individual, the impact of goitrogens is minimal. Nevertheless, for individuals with hypothyroidism who are taking levothyroxine, the impact of goitrogens can be more significant.

Goitrogens are substances that can be found in certain foods and can potentially disrupt thyroid function. They are primarily found in cruciferous vegetables such as cabbage, broccoli, cauliflower, turnips, rocket, radishes, mustard greens, kale, and kohlrabi. These vegetables are highly nutritious and offer numerous health benefits, so it is generally not necessary to avoid them completely. However, individuals with hypothyroidism may want to be cautious and consider moderating their intake or adjusting their preparation methods to reduce the goitrogenic effects.

One effective strategy to reduce goitrogen levels in cruciferous vegetables is to cook them without a lid. Cooking cruciferous vegetables without a lid can help reduce their goitrogen content by approximately 30% to 50% based on scientific data. This cooking method helps in breaking down the goitrogenic compounds and minimizing their potential impact on iodine absorption. Steaming, sautéing, or stir-frying these vegetables are also good alternatives as they can help reduce the goitrogenic compounds.

Additionally, compensating for any potential reduction in iodine absorption can be achieved by incorporating iodine-rich foods into the diet. Seafood, especially white fish like cod and haddock, is an excellent source of iodine. Seaweed, such as kelp or nori, is another rich source of iodine. Including these foods in the diet can help ensure an adequate supply of iodine, which is essential for proper thyroid function.

It’s important to note that while goitrogens may have some impact on iodine absorption, their effects are typically minimal when consumed in reasonable amounts. The goitrogenic properties of these foods are significantly reduced through cooking, and the potential negative impact on thyroid function is generally outweighed by their overall nutritional benefits. Therefore, most individuals with hypothyroidism can continue to enjoy cruciferous vegetables as part of a balanced diet.

Dietary Considerations

When managing hypothyroidism, it is important for individuals to pay attention to their diet and make certain considerations that can positively impact their thyroid function. Two important dietary considerations for individuals with hypothyroidism are avoiding processed foods high in trans fats and being mindful of alcohol consumption.

Processed foods, particularly those containing high amounts of trans fats, should be avoided by individuals with hypothyroidism. Trans fats have been strongly correlated with worsening thyroid function, as indicated by recent studies. These unhealthy fats can interfere with the body’s ability to produce and utilize thyroid hormones effectively. Foods that commonly contain trans fats include cookies, biscuits, crackers, fried foods, doughnuts, and margarine. These processed foods are often high in calories, low in nutrients, and can contribute to weight gain, which is already a common concern for individuals with hypothyroidism. Opting for whole, unprocessed foods and healthy fats, such as avocados, nuts, seeds, and olive oil, can be beneficial for overall health and support optimal thyroid function.

Another important consideration is the combination of hypothyroidism and alcohol. Alcohol consumption should be moderated, as it can have detrimental effects on overall health and directly impact thyroid function. Alcohol inhibits the production of thyroid-stimulating hormone (TSH), which is responsible for signaling the thyroid gland to produce thyroid hormones. When TSH production is inhibited, it further exacerbates the symptoms associated with an underactive thyroid. Moreover, alcohol can interfere with the conversion of the inactive thyroid hormone (T4) to the active form (T3), which can affect thyroid hormone availability and utilization in the body. It is advisable for individuals with hypothyroidism to limit their alcohol intake or consider abstaining from alcohol altogether to support thyroid health and overall well-being.

In addition to avoiding processed foods high in trans fats and moderating alcohol consumption, individuals with hypothyroidism should strive for a balanced and nutritious diet. This includes incorporating a variety of whole foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats. These foods provide essential nutrients, vitamins, and minerals that support overall health and thyroid function.

It is worth noting that dietary considerations for individuals with hypothyroidism may vary based on individual factors and specific recommendations from healthcare professionals. Consulting with a healthcare provider or a registered dietitian who specializes in thyroid health is highly recommended to receive personalized guidance on dietary choices and ensure an appropriate approach that suits individual needs and goals.

In summary, individuals with hypothyroidism should prioritize a diet that avoids processed foods high in trans fats, as these can worsen thyroid function. Alcohol consumption should also be moderated or limited, as it can directly inhibit thyroid-stimulating hormone production and impact thyroid hormone conversion. Emphasizing a balanced and nutritious diet, rich in whole foods, can support overall health and optimize thyroid function. Consulting with healthcare professionals can provide personalized guidance and recommendations for dietary choices specific to an individual’s hypothyroidism condition.

Addressing Insulin Resistance

Insulin resistance is a condition in which the body’s cells become less responsive to the effects of insulin, resulting in elevated blood sugar levels. This condition not only impacts overall health but also plays a significant role in thyroid function, particularly in individuals with hypothyroidism. Insulin resistance and hypothyroidism can interact in a bidirectional manner, each exacerbating the other. Therefore, addressing insulin resistance becomes crucial for managing both conditions effectively.

One of the key approaches to addressing insulin resistance is weight loss. Excess weight, particularly abdominal fat, is closely associated with insulin resistance. Fat cells, especially those in the abdomen, release certain chemicals and hormones that interfere with insulin’s ability to regulate blood sugar levels effectively. In individuals with hypothyroidism, weight gain is a common symptom due to the slowed metabolism associated with the condition. This weight gain can further contribute to insulin resistance.

Weight loss, achieved through a combination of a healthy diet and regular physical activity, plays a vital role in reducing fat accumulation in the liver and pancreas, thereby improving insulin sensitivity. When insulin sensitivity improves, the body’s cells can more effectively respond to insulin and utilize blood sugar for energy. This, in turn, helps restore proper thyroid function. It is important to note that weight loss should be approached in a gradual and sustainable manner, as rapid weight loss can have negative impacts on thyroid function.

Regular physical activity is another key component in addressing insulin resistance and improving thyroid function. Exercise helps increase insulin sensitivity, allowing cells to better respond to insulin and facilitate the uptake of glucose from the bloodstream. Additionally, physical activity supports weight loss efforts and helps maintain a healthy body weight. Engaging in a combination of cardiovascular exercises, strength training, and flexibility exercises can be beneficial for overall health, insulin sensitivity, and thyroid function.

The relationship between insulin resistance and hypothyroidism is mutually influential. By addressing insulin resistance through weight loss and regular physical activity, individuals can improve their overall health and restore proper thyroid function. It is important to note that managing insulin resistance should be done under the guidance of healthcare professionals, as individualized approaches may be necessary based on specific health conditions and considerations.

Maintaining a Healthy Gut

The gut microbiome, the complex ecosystem of microorganisms residing in our digestive system, plays a crucial role in our overall health, including thyroid function. The gut microbiome influences various physiological processes, such as immune system regulation, nutrient absorption, and hormone balance. Scientific research has highlighted the strong connection between gut health and thyroid function, underscoring the importance of maintaining a healthy gut for optimal thyroid health.

One key aspect of supporting a healthy gut is consuming a diet that is rich in fiber, prebiotics, and probiotics. Fiber, found abundantly in fruits, vegetables, whole grains, and legumes, is essential for promoting the growth and diversity of beneficial gut bacteria. It acts as a substrate for these bacteria, allowing them to thrive and carry out their vital functions. By consuming an adequate amount of fiber, individuals can help maintain a balanced gut microbiome, which positively impacts thyroid function.

In addition to fiber, incorporating prebiotic-rich foods into the diet is important for nurturing a healthy gut. Prebiotics are non-digestible fibers that serve as fuel for beneficial gut bacteria. They promote the growth and activity of these bacteria, contributing to a more diverse and resilient gut microbiome. Foods such as garlic, onions, asparagus, bananas, and artichokes are excellent sources of prebiotics and should be included in a well-rounded diet.

Furthermore, probiotics are live bacteria that confer health benefits when consumed. They can be obtained from fermented foods like yogurt, kefir, sauerkraut, kimchi, and other cultured products. Probiotics help replenish and maintain a healthy balance of beneficial bacteria in the gut. By introducing these live bacteria into the digestive system, probiotics can enhance gut health and support optimal thyroid function.

By focusing on a diet rich in fiber, prebiotics, and probiotics, individuals can support a diverse and balanced gut microbiome, which in turn positively influences thyroid function. A healthy gut microbiome helps regulate immune responses, reduces inflammation, and promotes efficient nutrient absorption, all of which are essential for maintaining thyroid health.

In addition to dietary measures, other lifestyle factors can also impact gut health. These include managing stress levels, getting adequate sleep, staying hydrated, and avoiding excessive use of antibiotics, which can disrupt the balance of gut bacteria. Engaging in regular physical activity and incorporating stress-reducing practices such as meditation or yoga can also contribute to a healthier gut.

It is worth noting that maintaining a healthy gut is a long-term commitment and individualized approaches may vary. Consulting with healthcare professionals or registered dietitians can provide personalized guidance and recommendations based on specific health conditions and needs.

Stress Management

Chronic stress can have detrimental effects on thyroid health. The body’s stress response involves the release of stress hormones, such as cortisol, which can interfere with the production and conversion of thyroid hormones. Prolonged or excessive stress can disrupt the delicate balance of thyroid hormones and contribute to imbalances, exacerbating the symptoms of hypothyroidism.

To maintain optimal thyroid function, it is crucial to adopt effective stress management techniques. By managing stress levels, individuals can support the health of their thyroid gland and minimize the impact of stress on their overall well-being. Here are some strategies that can help manage stress effectively:

Regular Exercise

Engaging in regular physical activity has numerous benefits for both physical and mental health. Exercise can help reduce stress levels, improve mood, and promote overall well-being. It stimulates the release of endorphins, which are natural mood elevators. Incorporating activities such as walking, jogging, cycling, or any other form of exercise that you enjoy into your routine can significantly contribute to stress reduction and support thyroid health.

Deep Breathing Exercises

Deep breathing exercises, such as diaphragmatic breathing or belly breathing, can activate the body’s relaxation response and counteract the physiological effects of stress. These techniques involve taking slow, deep breaths, focusing on the sensation of the breath filling your abdomen, and exhaling slowly. Deep breathing exercises can be practiced anywhere, anytime, and are particularly helpful during moments of stress or anxiety.

Meditation and Mindfulness

Meditation is a practice that involves focusing attention and achieving a state of mental clarity and relaxation. It can help reduce stress, promote emotional well-being, and improve overall resilience. Mindfulness, a form of meditation, involves being fully present in the moment, paying attention to thoughts, feelings, and bodily sensations without judgment. Incorporating meditation and mindfulness into your daily routine can be beneficial for managing stress and supporting thyroid health.

Yoga

Yoga combines physical postures, breathing exercises, and meditation to promote relaxation, balance, and flexibility. It has been shown to reduce stress, improve mood, and support overall well-being. Practicing yoga regularly can help alleviate stress-related symptoms and contribute to better thyroid function.

Relaxation Techniques

Engaging in activities that promote relaxation and well-being can be an effective way to manage stress. This may include listening to soothing music, taking warm baths, practicing aromatherapy, or engaging in hobbies and activities that bring joy and relaxation. Find what works best for you and incorporate these activities into your routine to help reduce stress levels.

Healthy Lifestyle Choices

Maintaining a healthy lifestyle is important for managing stress and supporting thyroid health. This includes getting adequate sleep, eating a balanced diet rich in nutrients, avoiding excessive caffeine and alcohol, and maintaining a regular routine. These lifestyle choices can provide a solid foundation for overall well-being and resilience to stress.

Optimizing Sleep

Getting adequate and quality sleep is essential for overall health, well-being, and hormone regulation, including the proper functioning of the thyroid gland. Sleep deprivation or poor sleep quality can disrupt the delicate balance of hormones in the body, including thyroid hormones, leading to imbalances and potential health issues. Therefore, optimizing sleep is crucial for supporting thyroid health. Here are some key considerations for achieving restful and rejuvenating sleep:

Aim for 7-8 Hours of Sleep

Most adults require 7-8 hours of sleep per night to allow for proper restoration and rejuvenation. Establishing a consistent sleep schedule and ensuring you allocate enough time for sleep can help regulate your body’s internal clock and promote optimal thyroid function.

Create a Sleep-Friendly Environment

Set up your bedroom in a way that promotes relaxation and restful sleep. Ensure your sleep environment is dark, quiet, and cool. Consider using blackout curtains or an eye mask to block out any light, earplugs or a white noise machine to minimize noise disturbances, and a comfortable mattress and bedding to enhance comfort.

Establish a Regular Sleep Routine

Consistency is key when it comes to sleep. Try to go to bed and wake up at the same time each day, even on weekends. This helps regulate your body’s internal clock, making it easier to fall asleep and wake up naturally. Avoid large variations in your sleep schedule, as it can disrupt your circadian rhythm and impact thyroid function.

Create a Bedtime Routine

Develop a relaxing routine before bed to signal to your body that it’s time to wind down and prepare for sleep. This can include activities such as taking a warm bath, reading a book, practicing relaxation exercises like deep breathing or meditation, or listening to calming music. Avoid stimulating activities, such as using electronic devices or engaging in intense exercise, close to bedtime, as they can interfere with sleep.

Limit Exposure to Blue Light

Blue light emitted by electronic devices, such as smartphones, tablets, and computers, can interfere with your body’s natural sleep-wake cycle. Minimize exposure to these devices at least one hour before bed, or consider using blue light-blocking glasses or apps that reduce blue light emissions on your devices.

Manage Stress and Anxiety

Stress and anxiety can disrupt sleep patterns and impact thyroid health. Engaging in stress management techniques, such as deep breathing exercises, meditation, or journaling, can help calm the mind and prepare you for restful sleep.

Avoid Stimulants and Heavy Meals Before Bed

Caffeine, nicotine, and alcohol can interfere with sleep quality and should be avoided, especially close to bedtime. Additionally, consuming heavy meals or large amounts of fluids before bed can cause discomfort and disrupt sleep. Instead, opt for light, easily digestible snacks if needed.

Regular Physical Activity

Regular exercise can promote better sleep by reducing stress, increasing endorphin levels, and regulating sleep patterns. However, it’s important to avoid exercising too close to bedtime, as it can stimulate the body and make it more difficult to fall asleep. Aim to finish moderate to vigorous exercise at least a few hours before bed.

Environmental Toxins

Exposure to environmental toxins can have a negative impact on thyroid function. Certain chemicals and pollutants found in our environment can interfere with the normal functioning of the thyroid gland and disrupt hormone production. To minimize toxin exposure and support optimal thyroid health, it’s important to take steps to reduce your exposure to these harmful substances. Here are some key considerations:

  1. Use Natural and Non-Toxic Household Products: Many conventional household cleaning and personal care products contain chemicals that can be harmful to both human health and the environment. To reduce toxin exposure, consider using natural and non-toxic alternatives. Look for products that are labeled as environmentally friendly, organic, or free from harsh chemicals. You can also make your own cleaning products using simple and safe ingredients like vinegar, baking soda, and essential oils.
  2. Filter Your Drinking Water: Drinking water can be a source of various contaminants, including heavy metals, pesticides, and chemicals. To minimize exposure to these toxins, use a water filter that can remove impurities. Look for a water filter certified to reduce contaminants such as chlorine, lead, mercury, and volatile organic compounds (VOCs). Common types of water filters include activated carbon filters, reverse osmosis systems, and distillation units.
  3. Choose Organic and Locally Sourced Foods: Pesticides and other chemicals used in conventional farming practices can accumulate in the food we consume. To reduce exposure to these toxins, choose organic produce and locally sourced foods whenever possible. Organic foods are grown without the use of synthetic pesticides and fertilizers, reducing the potential for chemical contamination. Locally sourced foods often have shorter transportation distances, which can minimize exposure to preservatives and other chemicals used to extend shelf life.
  4. Be Mindful of Seafood Consumption: Some species of fish and seafood can contain high levels of mercury, which is a toxic heavy metal that can impair thyroid function. Pregnant women and individuals with thyroid disorders should be particularly cautious about their seafood consumption. Choose fish that are low in mercury, such as salmon, sardines, and trout, and limit or avoid fish known to have high mercury content, such as shark, swordfish, king mackerel, and tilefish.
  5. Minimize Exposure to Indoor Air Pollutants: Indoor air can be polluted with various toxins, including volatile organic compounds (VOCs), formaldehyde, and mold spores. These pollutants can be found in cleaning products, paints, carpets, furniture, and even air fresheners. Improve indoor air quality by using natural and non-toxic cleaning products, opening windows for ventilation, and using air purifiers with HEPA filters to reduce airborne contaminants.
  6. Be Cautious with Personal Care Products: Many personal care products, such as cosmetics, lotions, and shampoos, contain chemicals that can disrupt hormone balance. Opt for products that are labeled as natural, organic, or free from harmful chemicals such as parabens, phthalates, and synthetic fragrances. Consider using simpler and more natural alternatives, such as coconut oil or shea butter, as moisturizers.
  7. Avoid or Reduce Exposure to Heavy Metals: Heavy metals, such as lead, arsenic, and cadmium, can accumulate in the body and negatively impact thyroid function. To reduce exposure, be cautious with items such as old painted surfaces, certain cosmetics (especially those from unverified sources), and certain traditional remedies that may contain heavy metals. If you suspect exposure to heavy metals or have concerns about their impact on your health, consult with a healthcare professional for appropriate testing and guidance.

By being mindful of environmental toxins and taking steps to reduce exposure, you can support your thyroid health and overall well-being. Utilize natural and non-toxic household products, filter your drinking water, choose organic and locally sourced foods, be cautious with seafood consumption, minimize exposure to indoor air pollutants, select personal care products wisely, and be aware of potential heavy metal sources. These actions can help minimize your exposure to harmful substances and contribute to a healthier environment for your thyroid and overall health.

Conclusion

While medication is typically the primary treatment for hypothyroidism, incorporating natural and non-invasive methods can provide additional support in managing the condition.

By addressing nutritional deficiencies, managing goitrogenic foods, adopting a healthy diet, addressing insulin resistance, maintaining gut health, managing stress, optimizing sleep, minimizing toxin exposure, and staying in close communication with healthcare providers, individuals with hypothyroidism can enhance their overall well-being and improve thyroid function.

Always consult with a healthcare professional before making any significant changes to your treatment plan or lifestyle.

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Abdomen

Are all high-fat foods bad?

Abdomen 17 Mins Read

Introduction

Our diet unfortunately abounds in carbohydrates, which I believe most of us consume too much of.

While carbohydrates in the form of dietary fiber are welcome, carbohydrates in the form of sugar, including glucose, fructose, lactose, or sucrose, are one of the main causes of diet-related diseases.

Therefore, in order to balance the proportions of nutrients provided by food to some extent, I would like to encourage you to consume fatty products, especially those I presented in today’s compilation.

I think some people will be surprised by the many health benefits we can achieve by incorporating fatty products into our diet.

There are really a lot of them, and they can help many individuals, so I believe it’s worth reading this article to the end.

I would like this article to debunk the myth that all fatty products are unhealthy and that we should limit their consumption.

Non-fat cocoa

The list of fatty products today begins with unsweetened cocoa.

In addition to its relatively high content of magnesium and potassium, it is exceptionally rich in antioxidants in the form of polyphenols.

This combination of ingredients makes incorporating cocoa or dark chocolate into the diet beneficial.

I’m primarily referring to the reduction of blood pressure, alleviation of arterial stiffness, decreased risk of hypertension, coronary heart disease, myocardial infarction, and stroke, improved blood flow to the gray matter of the brain, leading to enhanced brain function and protection against dementia, lowered blood glucose levels, and protection against diabetes.

Furthermore, compounds present in cocoa and dark chocolate have anti-inflammatory effects, alleviate symptoms of depression, and even exhibit prebiotic properties by nourishing beneficial bacteria in our intestines.

Fatty Sea Fish

Herring

Another important group of fatty food products includes fatty sea fish, and the first one is Atlantic herring.

It is an excellent source of omega-3 fatty acids, which undeniably have a beneficial impact on the human body.

In addition to omega-3, herring is very rich in high-quality protein, selenium, potassium, and vitamin B12.

As for the health benefits of fatty sea fish, such as Atlantic herring containing omega-3, it primarily involves the prevention of cardiovascular diseases, including coronary heart disease, heart failure, atherosclerosis, and stroke, reduction of the risk of colorectal, liver, and lung cancer, alleviation of rheumatoid arthritis, slowing down muscle loss and weakness in older individuals, known as sarcopenia, prevention of dementia, strengthening of memory in both young and older individuals, as well as reducing depressive symptoms.

Furthermore, researchers have observed that high consumption of omega-3, which herring is rich in, can extend our lifespan by up to 5 years.

Atlantic mackerel

Among other valuable and fatty fish that it is good to occasionally include in our diet, there is Atlantic mackerel.

It also exhibits health benefits, as I mentioned earlier.

Compared to herring, it contains similar amounts of potassium, slightly more iron and selenium, three times more vitamin B3, or niacin, but 50% less vitamin B12. Therefore, if someone is not fond of herring, Atlantic mackerel will be a very good choice.

Sardines

Another healthy option is sardines.

They contain even more iron, zinc, and potassium than the two fish species mentioned earlier.

They also have higher selenium content and a comparable amount of vitamin B12 as mackerel, but less than herring. Therefore, to diversify your diet and promote health, incorporating sardines will be beneficial.

Vegetable oils and their positive influence

Among fatty products, it is also worth paying attention to vegetable oils.

I understand that they may not be popular in some circles, but the health benefits of unrefined, unfiltered, and consumed raw oils are undeniable.

Olive Oil

I often mention olive oil, so here, in a brief summary, I will only say that besides valuable monounsaturated fatty acids, it also contains very valuable vitamins E and K.

Furthermore, its health-promoting properties are determined by polyphenols such as oleuropein and oleacein.

Olive oil is primarily a product that benefits individuals who want to take care of their cardiovascular system. This is because it lowers triglycerides and prevents the transformation of cholesterol into atherosclerotic molecules.

As a result, regular consumption of olive oil reduces the risk of coronary heart disease by 27% and strokes by 26%.

Moreover, individuals who include it in their diet have a lower mortality rate from cardiovascular diseases.

Additionally, olive oil reduces the risk of breast, pancreatic, stomach, esophageal, and bladder cancer.

Furthermore, it reduces systemic inflammation, lowers fasting blood sugar levels, and has neuroprotective effects, promoting the formation of new connections between nerve cells, thus improving brain function.

It is worth knowing that when it comes to oils, one does not live by olive oil alone.

With all conviction, I can say that although it is a very valuable product, it is by no means irreplaceable.

Alternative Oils

Black seed oil

In order to improve one’s health, one can reach for black seed oil, for example.

This type of oil is renowned primarily for its strong anti-inflammatory properties, which it owes to the presence of a compound called thymoquinone.

Numerous studies have shown that the use of black seed oil reduces inflammation in individuals with rheumatoid arthritis and inhibits the activity of this disease, including alleviating joint pain, stiffness, and swelling.

A similar effect has been observed in patients with osteoarthritis.

In addition to its anti-inflammatory effects, black seed oil is also known for its antihistaminic properties, which can benefit individuals dealing with allergies and asthma.

Research has shown that using this oil can alleviate the course of asthma, including reducing cough and wheezing, and even improving lung function.

Furthermore, in individuals with allergic rhinitis, black seed oil alleviates nasal congestion, itching, nasal mucosal congestion, as well as cough.

However, it is worth knowing that black seed oil, not just olive oil, also has a positive impact on the cardiovascular system.

In one of the recent studies from 2022, the authors observed that the discussed oil improves the functioning of blood vessels, including contributing to a beneficial increase in nitric oxide in the blood, which expands our arteries.

Additionally, black seed oil effectively lowers systolic and diastolic blood pressure and is highly efficient in reducing triglyceride levels.

It has been found to reduce their concentration by up to 15 milligrams per deciliter.

Among other advantages of regularly consuming black seed oil, I can also mention the improvement in lung function in individuals with chronic obstructive pulmonary disease, a significant decrease in blood glucose levels, liver defatting, and improvement in fertility in men through increased semen volume, as well as increased sperm count and motility.

Moreover, black seed oil alleviates symptoms of indigestion, such as a feeling of fullness in the stomach, early satiety, upper abdominal pain, and nausea and vomiting.

How to use?

It is best to use black seed oil in a quantity of 1 teaspoon per day. To get accustomed to its taste, it can be gradually introduced, starting with a smaller portion.

To improve the taste, it can also be combined with raspberry puree, lemon juice, or a touch of elderflower syrup. Just saying 😉

Evening Primrose Seed Oil

Another interesting and equally valuable oil is evening primrose oil.

Its uniqueness lies in the fact that it contains a rather unique compound called gamma-linolenic acid.

It is this compound that makes evening primrose oil reduce joint pain and alleviate stiffness in individuals with rheumatoid arthritis.

However, the health benefits of evening primrose oil go beyond that.

For example, it is highly effective in reducing triglyceride levels.

According to scientific literature, it can reduce triglycerides by as much as 37 milligrams per deciliter. Therefore, if you have elevated triglycerides, evening primrose oil would be an excellent choice.

Furthermore, evening primrose oil is attributed with preventive and supportive effects in the treatment of kidney stones, specifically calcium oxalate stones.

It is also worth noting that its high content of linoleic acid protects against coronary heart disease and reduces the risk of premature death from such causes.

Additionally, evening primrose oil improves the condition of the skin in various diseases.

For example, it alleviates symptoms of atopic dermatitis, such as itching, swelling, redness, and the formation of crusts.

Moreover, it reduces inflammatory and non-inflammatory acne lesions in individuals with mild to moderate acne.

In healthy individuals, it improves skin elasticity and firmness while reducing roughness.

To benefit from the health properties of evening primrose oil, it is good to consume it in a quantity of 1 teaspoon per day.

Such an amount can be divided, for example, into 2 servings and consumed throughout the day.

Sesame Oil

Among oils, it is also worth paying attention to sesame oil, which I feel is not talked about much, and if it is, it is rather in the context of it containing omega-6 fatty acids in the form of linoleic acid, which supposedly has a pro-inflammatory effect in a negative sense.

Here, just for clarification, I would like to mention that recent scientific studies do not confirm such adverse effects.

Moreover, an extensive analysis of research from 2021 shows that consuming sesame-based products contributes to a reduction in the level of interleukin-6, which is a pro-inflammatory molecule.

As for other health benefits, sesame oil gently lowers blood glucose levels, and its use leads to a reduction in the level of glycosylated hemoglobin, indicating that this oil exhibits positive long-term effects.

Additionally, sesame oil helps regulate blood pressure.

It contributes to a reduction in systolic blood pressure by 2.5 millimeters of mercury and a decrease in diastolic blood pressure by just under 2 units.

As an interesting fact, I will also mention that in a small study involving both men and women, the authors observed that sesame oil has an equivalent effect in improving lipid profile compared to olive oil, and it even shows higher effectiveness in reducing triglyceride and LDL cholesterol levels.

All of this, as I have mentioned, only proves that sesame oil significantly improves our metabolic health.

In an experiment conducted on animals, researchers even noticed that its administration led to a significant reduction in atherosclerotic changes.

Linseed Oil

When it comes to oils, it is impossible not to mention flaxseed oil, which I recently recorded a separate episode about. In short, this oil is the best source of alpha-linolenic acid, one of the omega-3 fatty acids.

Additionally, it contains a remarkably valuable compound called gamma-tocopherol, which has strong anti-inflammatory and antioxidant properties. It protects our body from systemic inflammation and oxidative stress, which create an environment for the development of many diseases.

Scientific literature directly shows that regular consumption of flaxseed oil lowers the level of atherosclerotic small dense lipoproteins (sLDL), reduces triglyceride levels by as much as 11 milligrams per deciliter, helps lower blood pressure, reduces liver fat, protects against colorectal, breast, and prostate cancer, and, thanks to the aforementioned alpha-linolenic acid, reduces the risk of cardiovascular diseases by 10%.

Furthermore, due to all these health effects, incorporating 1 tablespoon of flaxseed oil into your daily diet can reduce the risk of premature death by 25%, effectively extending our lifespan.

Based on this information, if you decide to use flaxseed oil, it is recommended to consume 1 or 2 tablespoons daily. It is important to note that the flaxseed oil you purchase should be freshly pressed shortly after placing the order and must be stored in the refrigerator both before and after opening.

Speaking of flaxseed oil, I must also mention the flaxseeds themselves, also known as linseeds. It is worth noting that the composition of the seeds slightly differs from the oil, as they contain smaller amounts of alpha-linolenic acid but are rich in dietary fiber and active compounds called lignans.

As a result, flaxseeds also offer many health benefits. Similar to flaxseed oil, regular consumption of flaxseeds protects the colon against the development of tumors, improves circulation, including lowering triglyceride levels and blood pressure, and enhances the functioning of a fatty liver, while also reducing fibrosis and steatosis of this organ.

Furthermore, flaxseeds have additional advantages, such as lowering fasting blood glucose levels, which is good news for people with diabetes. Additionally, scientists have confirmed that flaxseeds can help reduce insulin resistance, further emphasizing the benefits of consuming these seeds for individuals with carbohydrate metabolism disorders.

It is worth noting that there is no significant difference between brown and golden flaxseeds. However, it is important to purchase them whole and grind them just before consumption.

To benefit from their health properties, it is recommended to consume 2-3 tablespoons of flaxseeds daily.

Pumpkin Seeds

In addition to flaxseeds, I also encourage you to consider other seeds and kernels.

First and foremost, I’m referring to pumpkin seeds. It’s worth knowing that they are an excellent source of many essential minerals, including magnesium, zinc, manganese, and iron.

For example, just a handful of pumpkin seeds covers nearly 40% of the daily magnesium requirement. Considering that not many of us consume an adequate amount of magnesium, pumpkin seeds are a truly valuable addition to the diet.

In terms of health properties, it’s important to note that pumpkin seeds improve the health of men dealing with benign prostatic hyperplasia (enlargement of the prostate gland). Furthermore, in experiments conducted on animals, scientists observed that pumpkin seeds can even inhibit prostate enlargement.

Additionally, pumpkin seeds have anticancer effects. Researchers have found that regular consumption of pumpkin seeds can reduce the risk of breast cancer by up to 34%. Moreover, pumpkin seeds can protect against cancerous changes in the colon caused by carcinogens.

Furthermore, due to their high content of magnesium and zinc, pumpkin seeds promote male fertility, strengthen the immune system, and help prevent the development of diabetes. If diabetes does occur, they can assist in regulating glucose levels.

It’s also worth knowing that the high levels of magnesium present in pumpkin seeds reduce the risk of cardiovascular diseases, including coronary heart disease, heart failure, and strokes.

Moreover, individuals who have a diet rich in magnesium tend to have lower mortality rates from heart attacks. Therefore, it is beneficial to regularly incorporate pumpkin seeds into your diet alongside other seeds and kernels.

An optimal amount would be one handful per day.

Grape Seeds

Another valuable product that contains relatively high amounts of fat, up to 20%, is grape seeds.

In addition to fat, they are also a very good source of dietary fiber.

However, the most characteristic and health-promoting component found in grape seeds is a group of powerful antioxidants called proanthocyanidins, abbreviated as OPC.

It is largely due to their presence that consuming grape seeds contributes to health. Specifically, these seeds exhibit anti-inflammatory effects and have the ability to reduce the levels of the pro-inflammatory molecule known as C-reactive protein. They are capable of lowering systemic inflammation, which is a cause of many diseases.

Moreover, grape seeds have hypotensive properties and can help lower systolic blood pressure by up to 6 millimeters of mercury, and in the case of diastolic blood pressure, a reduction of nearly 3 units can be achieved.

Additionally, they improve the lipid profile of the blood by restoring the balance between HDL and LDL cholesterol and reducing the concentration of triglycerides.

Speaking of cardiovascular benefits, it’s important to note that compounds present in grape seeds help maintain the proper flexibility of blood vessels.

Furthermore, according to the latest research findings, grape seeds can be classified as products that alleviate insulin resistance. Therefore, individuals with conditions such as diabetes or prediabetes can also benefit from consuming them.

I recommend consuming about 2 teaspoons of grape seeds per day, which can be added to yogurt, smoothies, salads, or even cottage cheese.

Egg Yolk

Among the fatty foods that I encourage you to regularly include in your diet is egg yolk, as it is a true treasure trove of many valuable nutrients.

For example, just 2 egg yolks can cover 40% of your daily selenium requirement.

This is highly significant because few of us consume sufficient selenium on a daily basis, which can have an impact on our health. It is important to know that selenium deficiency disrupts the functioning of the thyroid and can cause hypothyroidism.

Furthermore, a lack of selenium can contribute to worsened mood, weakened immunity, and fertility disorders in men. Its presence is also important for maintaining healthy hair and nails.

Additionally, it’s worth mentioning that selenium creates an antioxidant barrier in our body, protecting it against free radicals and oxidative stress.

Egg yolk is also a good source of B-vitamins. Just 2 egg yolks can cover 20% of the recommended daily intake of vitamin B5, also known as pantothenic acid, which strengthens the immune system, supports mental agility, improves mood, reduces fatigue, and participates in the metabolism of vitamin D.

Egg yolks also contain relatively high amounts of folate, which is vitamin B9. Folate is responsible for lowering homocysteine levels in the blood, and high levels of homocysteine can damage blood vessels and lead to the development of cardiovascular diseases.

Furthermore, folate plays a role in red blood cell production, and its deficiency can lead to anemia. It’s also worth mentioning that folate protects against neurodegenerative diseases, including reducing the risk of Alzheimer’s disease. Therefore, this nutrient can be seen as an investment in healthy aging.

Moreover, folate, similar to vitamin B5, provides us with energy, prevents fatigue, and ensures the proper functioning of the immune system.

Avocado

On the list of low-carbohydrate products, including those almost devoid of sugar but high in fat, we cannot overlook the exceptional fruit that is avocado.

This fruit contains as much as 15% fat. It’s worth noting that this fat consists of healthy monounsaturated fatty acids.

At the same time, it should be emphasized that avocado is an excellent source of potassium. In one half of the fruit, we have as much as 400 milligrams of potassium. Potassium is a component that ensures the proper functioning of the nervous system, is responsible for muscle contractility, and helps regulate blood pressure.

I must also mention that the presence of antioxidants in avocado prevents the oxidation of cholesterol in our bodies, which has been confirmed in scientific studies. It is important to know that it is this oxidized cholesterol that contributes to atherosclerosis, so avocado can be said to prevent atherosclerosis to some extent.

By the way, conducted studies have shown that regular consumption of avocado reduces the risk of coronary artery disease by as much as 21% and arterial hypertension by 17%.

It’s also worth knowing that avocado is rich in lutein, and providing lutein improves our vision and helps prevent eye diseases such as cataracts and age-related macular degeneration.

Chicken Liver

I decided that today’s list should also include liver.

It practically contains no carbohydrates and provides a relatively high amount of fat, although it is primarily a source of protein.

I included liver because few other products can match it in terms of the content of vitamins and minerals.

First and foremost, chicken liver is an excellent source of complete iron, zinc, selenium, and copper.

As for vitamins, it is rich in vitamin B2, also known as riboflavin, vitamin B3, or niacin, vitamin B5, also known as pantothenic acid, vitamin B6, vitamin B9, or folate, and it provides a significant amount of vitamin B12.

Additionally, it is highly abundant in vitamin A and the aforementioned choline, which can also be found in egg yolks.

Conclusion

I hope that with this article, I have managed to convince you that many fatty products are a true treasure trove of health, and for those who already consume them in large quantities, they are doing well.

At the same time, it is worth remembering that not all sources of fat are healthy.

I am primarily referring to processed trans fats.

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