This is my simple list of wonderful foods that help me love my body, I have a really naughty side that loves life and loves good food, food that is not bad but may put a strain on your body, therefore I wanted to find balance with lots of daily food I could eat in abundance to support, heal and detox, so I can still have occasional naughty foods, because life is for living, laughing and loving.
I have never really felt comfortable with supermarkets, but I did get caught up in the convince of them, and this was something I felt I needed to change for myself and my family, so we dug deep made a commitment to ourselves and our health and the earth to try to be as self sufficient and un processed as possible.
For me I wanted to go back in time to my childhood (35yrs) when my nan and grandad and my parents all grew their own vegetables, trundling off down the garden for your dinner is something I still find inspiring, I love growing and producing my own food, it is a very satisfying feeling knowing that almost everything on my plate came from my garden, the vegetables, the meat, the eggs and the fruit, there is very little that I actually have to buy.
Your liver is your body's filter, and is one of the most hard working organs in your body, your liver is responsible for helping with weight loss, dealing with removing toxins, free radicals, metabolising fat and supporting your thyroid. In a balanced diet the list of everyday foods below help support and lessen the burden on your liver while it removes these toxins. These foods also support your body as a whole.
A-Z FOOD LIST
A-Z FOOD LIST
ASPARAGUS
Vitamin K, B1, B2, C, E, B3, A, B6, bifdobacteria and lactobacilli, calcium, magnesium, zinc, betacaroten, iron, fibre, phosphorus, potassium, copper, thiamin, riboflavin, folic acid, selenium, chromium, prebiotic, choline, mangenese, folate.
Stimulates kidneys, enhances ability of insulin to transport glucose from blood cells to amino acids, probiotics which help probiotics grow and flourish, anti inflammatory, anti carcinogenic, improves blood pressure and blood sugar levels, gives better control of blood fats, antioxidant, lowers risk of diabetic heart disease.
AVOCADO
Vitamin B6, K, C, E, 67% mono un-saturated fats as oleic acid, 19% palmittic acid and linoleic acid, 14% saturated fat, potassium, folic acid, high fibre, folate and omega 3 fatty acids.
Perfect food, compounds help the liver to cleanse toxins, lowers blood cholesterol, eaten with spinach and carrots will increase absorption of impressive carotenoids, these are fat soluble and aid absorption of carotenoid nutrients, anti inflammatory, helps arthritis, osteoarthritis, rheumatoid arthritis, cardiovascular health, protects blood vessels and promotes blood sugar regulation.
APPLE
Vitamin A, C, E, K, ursolic acid, omega 3+6, calcium, magnesium, phosphorus, potassium, fluoride, fibre, powerful phenolic compounds including flavonoids.
Decreases white fat obesity glucose intolerance and helps avoid a fatty liver, lowers gut cholesterol, removes toxins and lead from system. High in pectin a valuable source of soluble fibre that eliminates toxic build up in, the body the chemical constituents in apples are necessary for the body to cleanse and reduce toxins from the digestive tract, this in turn makes it easier for the liver to handle the toxic load during the cleansing process.
ARTICHOKES
Vitamin C, K, B complex, cynarin, sesquiterpene-lactones, folic acid, pyridoxine, pantothoic acid, potassium, iron, manganese, phosphorus, copper and calcium.
Cleanses the liver releases bile, lowers cholesterol, two photonutrients cynarin and silymarin nourish liver and support immune system, increases bile production, cell metabolic optimum function, helps prevent gallstones, supports bone health, limits neuronal damage, protects against alzheimers, helps red blood cells, iron, anti inflammatory, helps control heart rate and blood pressure.
BEETROOT
Vitamin C, folate, magnesium, phosphorous, potassium, high in flavonoids and beta carotene.
Organ and blood cleansing, lowers risks of heart disease, helps stimulate and improve overall liver function.
BLUEBERRIES
Vitamin C, full of photochemical caroteroids, antioxidant, rich compounds.
Natural super foods, compounds help your liver protect your body from free radicals and oxidative stress, these are linked to disease and ageing. Anthouyanin and polyphenols inhibit the proliferation of disease cells in the liver.
BROCCOLI
Vitamin A, enzyme Q10, calcium.
Supports the liver, helping cleanse, sulferapheme triggers your bodies natural protection against disease.
CHILLIES
Vitamin C, B1, B6, carotene, potassium magnesium, iron, copper, caspian, manganese, niacin, riboflavin.
Anti bacterial, anti carcinogenic, analgesic, anti diabetic, reduces LDL (bad) cholesterol, vitamin C is a water soluble antioxidant required for the collagen synthesis in the body that maintains blood vessels, skin, organs and bones. Regular consumption helps body protect from scurvy, develops resistance against infectious diseases, boosts immunity and scavenges harmful pro inflammatory free radicals from the body. Complex B's help the body replenish.
CRANBERRIES
Vitamin C, E, K, procnthocyanidins, fibre, manganses, copper, pontothentic acid, flavonids.
Disease fighting photochemcials, great for urinary tract infections, antibacterial prevents bacteria from clinging to membranes that line the urinary tract, protects cardiovascular system and liver, anti oxidant anti inflammatory disease preventing, decreases oxalate's and phosphate excretion lowering concentrates of calcium oxalate in the urine protection against kidney stones forming.
CARROTS
Vitamin A, K, B6, C, B3, B1, E, B2, biotin, fibre, molybdenum, potassium, maganese, pantothenic acid, phosphorus, folate, copper.
Detox cleaner promotes healthy liver and kidney functions, BEST JUICED, anti bacterial, anti viral, protects capillaries, chest, skin and eyes. Lowers risk of cardiovascular disease, eat in abundance, significantly lowers risk of CVD, antixodiant benefits, inhibits growth of diseases, prevents oxidative damage inside the body.
CABBAGE
Vitamin K, C, B6, B1, B2, B3, iron, manganese, fibre, potassium, folate, copper, choline, phosphorus, magnesium, calcium, selenium, pantothenic acid.
Liver and organ detox, a perfect food, special cholesterol lowering benefits (steamed), sinigrin is converted into allyl-isothiocyonate (AITC) this compound has unique anti carcinogenic preventative properties to the bladder and colon.
CELERY
Vitamin K, B2, C, B6, A, coumarins, potassium, non starchy polysaccharides (pectins), flavonoids, phenolic, folate, potassium, fibre, manganese, copper, calcium, phosphorus, magnesium.
Anti inflammatory, protects digestive tract, antioxidant phenolic nutrients, protect against unwanted oxygen damage to our cells, blood vessels and organ systems.
CUCUMBERS
Beneficial properties for kidney health, prevents excess uric acid, high in potassium, promotes healthy blood pressure.
CARDAMON
Vitamin A, C, niacin, pyridoxine, riboflavin, thiamin, essential volatile oils, potassium, copper, iron, manganese, zinc, phosphorus.
Therapeutic as antiseptic, antispasmodic, diuretic, expectorant, stimulant, Potassium helps component of cell and body fluids that helps control heart rate and blood pressure, copper required for production of red blood cells, free radical scavenger, antioxidant, improves digestive stimulation and flow of bile which is crucial for fat metabolism ass it accelerates the gastric emptying rate, relaxes the stomach valves allowing nutrients to pass into the small intestine with minimal effort.
CORIANDER
Vitamin K, A, C, volatile oils, flavonoids, phenolic.
Heart and circulatory protective coumarins, effective antiseptic, linalcol, anti inflammatory, cholesterol lowering, lowers LDL bad cholesterol, antimicrobial properties, anti bacterial.
COCONUT
Extremely healthy medium chain fatty lauric acids easily digested and almost immediately broken down in you saliva and gastric juices which means it is less likely to be stored as fat. This means pancreatic fat digesting enzymes are not essential which supports and puts less of a strain on your liver allowing your liver to work more efficiently. Anti viral, anti bacterial, anti bacterial, protects body from infections and viruses. Regulates thyroid function and highly nutritious.
CAYENNE PEPPER
Detoxes by stimulating your circulatory system, increases the pulse of your lymphatic and digestive rhymes, heats your body helping your gastric juices flow faster which enhances your bodies ability to metabolise food and toxins.
CHICKEN BONE BROTH
Vitamin A, C, iron and calcium.
Nutrient rich, immune boosting, antiviral, antibacterial, 25% as effective as penicillin! broth is full of calcium! magnesium, phosphorous, silicon, sulphur! trace minerals, chondroitin sulphates and glucosamine. Easily digestibility of entire meal, supports liver function, supports bone and teeth health. Add one teaspoon of Apple cider vinegar to the stock will increase the calcium content along with slow cooking. Minerals support eye health, hair and nails, bone strength, reduces joint pain and bone density loss. Supports oxygen levels and collagen production, anti inflammatory which benefits respiratory problems.
CUMIN
Vitamin B1, iron, manganese, copper, calcium, magnesium, phosphorus.
Boosts liver detoxification power stimulates the secretion of enzymes from the pancreas, iron transports oxygen from the lungs to all body cells also part of the key enzyme system, for energy production and metabolism. Iron keeps immune system healthy, anti carcinogenic, free radical scavenging and detoxification, benefits to digestive system.
CAYENNE
Detoxes by stimulating your circulatory system, increases the pulse of your lymphatic and digestive rhythms, heats your body helping your gastric juices flow faster which enhances your bodies ability to metabolise food and toxins
CINNAMON
Used for centuries, keeps sticky platelets from forming clots in your arteries, boosts metabolism and prevents candida.
CUMIN
Vitamin B1, iron, manganese, copper, calcium, magnesium, phosphorus.
Boosts liver detoxification power stimulates the secretion of enzymes from the pancreas, iron transports oxygen from the lungs to all body cells also part of the key enzyme system, for energy production and metabolism. Iron keeps immune system healthy, anti carcinogenic, free radical scavenging and detoxification, benefits to digestive system.
CAYENNE
Detoxes by stimulating your circulatory system, increases the pulse of your lymphatic and digestive rhythms, heats your body helping your gastric juices flow faster which enhances your bodies ability to metabolise food and toxins
CINNAMON
Used for centuries, keeps sticky platelets from forming clots in your arteries, boosts metabolism and prevents candida.
EGGS GLORIOUS EGGS
Rich in protein, iron, B12, A, B2, B9, B6, CoQ10, (yolk D, E), lecithin, zinc, all essential amino acids, protein, retinal, choline, iron, calcium, phosphorus, potassium, omega 3fatty acids.
Daily allowance of cholesterol is 300mg a large egg yolk generally contains 220mg, however your body when supported by a healthy low fat un-processed balanced diet may not absorb all this cholesterol, your body deals with healthy fats differently than fats from red meats.
Protects against heart disease, anti carcinogenic, significant amount of protein, choline, great for brain development. Largest source of lecithin this is converted into TMAO a compound linked with heart disease, keep to max 7 eggs per week. Contains all eight essential amino acids and essential nutrients, choline, your liver needs these amino acids to preform the detoxification process, choline and co enzyme are needed for metabolism, this is found in the egg yolk and protects your liver from a wide range of toxic substances while detoxing heavy metals.
Free range hens lay higher nutrient eggs, lower cholesterol and lower fat eggs, higher in omega 3 and vitamins.
FENNEL
Vitamin C, B3, fibre, potassium, molybdenum, manganese, cooper, phosphorus, folate, calcium, pantothenic acid, magnesium, iron, flavonoids, phytonutrients, anethole.
Protects the liver from toxic chemical injury, neutralises free radicals, activates liver enzymes that help the liver flush out toxins, essential oils prompt the secretion of gastric juices, helping to lower inflammation in your digestive tract and allows your body to adsorb nutrients more efficiently, strong antioxidants, reduce inflammations, anti carcogenic, anti microbial, supports immune system, helps reduce cholesterol levels, lowers blood pressure.
GARLIC
B6, C, B1, manganese, copper, phosphorus, calcium, allicin, selenium.
King do healing foods, cleans liver, fights food poisoning bacteria, stomach bug bacteria, anti viral, anti fungal, natural compounds that aid liver to remove MERCURY, food additives and the hormone oestrogen from your body. Helps iron metabolism, cardo protective, helps keep blood pressure in check, may regulate number of fat cells, antioxidant, lowers risk of oxidative stress.
GINGER
Supports liver detoxification by nourishing your liver, prompting circulation, dilating blood vessels, unclogging blocked arteries and lowering blood cholesterol by as much as 30%. Ginger ok a antioxidant possess anti inflammatory, anti viral and anti microbial. Effective for gastrointestinal distress eliminates intestinal gas, relaxes and sooths intestinal tract, antispasmodic, antioxidant, inflammatory.
GRAPEFRUIT
Vitamin A, B1, copper, fibre, potassium, biotin, lycopene.
High in antioxidants, increases the natural cleansing process of the liver, one small glass of freshly squeezed juice will boost production of the liver detoxification enzymes that help flush out carcinogen and other toxins. Immune supportive, pink grapefruit prevents free radical damage stopping any oxidise cholesterol leading to plaques that can cause heart attacks and strike, promotes cardiovascular health, helpful with arthritis.
KIWI
Vitamin C, K, E, copper, fiber, potassium, folate, manganese.
Removes sodium, anti oxidant, respiratory support, photonutrients protect DNA in the nucleus cells from oxygen related damage, helpful with arthritis and asthma, wheezing and coughs. Boosts immune system, can help with recurrent ear infections, protects against heart disease, reduces cholesterol levels, fibre binds toxins and removes them from the body, keeps blood sugar levels under control.
LEMON
Vitamin C, folate, flavonoid compounds.
The liver loves bitter, stimulates the liver to remove bile,detox, the vitamin C aids the body in synthesising toxic materials into substances that can be absorbed by water. Drinking fresh squeezed lemons first thing in the morning to help stimulate the liver. Antioxidant, anti carcogenic properties, stops cell division, antibiotic effects, immune boosting, bacteria protecting, neutralising any free radicals inside and outside the cells in the body, reduces arthritis symptoms, prevents development and progression osteoporosis,diabetes, heart disease and cholesterol, limonoids fight carcogenic damage.
ORANGES
Vitamin C, B1, fibre, folate, potassium, copper, pantothenic acid, calcium, flavonoids.
Healing properties phytonutrient compounds, lowers blood pressure, lowers cholesterol, antioxidant, anti inflammatory, these are found in the skin and peel not in the juice. The vitamin C disarms free radicals preventing damage inside and outside the cells and body, anti carcinogenic, anti inflammatory, prevents oxidation of cholesterol helping to prevent blocked artery's, immune support.
PEPPERS
Vitamin C, A, B6, E, B2, B3, K, B1, betacaroten, carotenoids, over 30 lycopene, luterin, folate, fibre, potassium, manganese, phosphorus, magnesium.
Strong antioxidant, protects heart and immune system, organ and blood cleansing, super food contains two thirds of all the listed nutrients, tomatoes are the other one. More ripe the pepper the higher vitamin C, higher carotenoids and higher antioxidant capacity, promotes great health. Anti inflammatory, antioxidant, anti carcogenic.
SWEET POTATO
Vitamin A, C, B6, B3, B1, B2, betacarotene, manganese, copper, pantotenic acid, biotin, potassium, fibre, phosphorus.
High sources of beta carotene, high anti inflammatory, antioxidant particularly when passing through our digestive tract, lowers and removes toxins, heavy metals and oxygen free radicals. Regulation of blood sugar, a slow release carb great for Gi.
SPINACH
Vitamin K, C, A, B2, B6, E, B1, B3, omega 3 fatty acids, manganese, folate, magnesium, iron, copper, calcium, potassium, fibre, phosphorus, zinc, protein, choline, pantothenic acid, selenium, carotenoids, flavonoids.
Regulates blood pressure, supports immune system, neutralises heavy metals, chemicals and pesticides. Powerful protective for liver, high in chlorophyll that suck up enviromental toxins in the blood stream protecting the lining of digestive tract from damage, especially unwanted inflammatory. Top green for protection prostate. High in oxalic acid, protects against oxidative stress, cardiovascular and bone. Dozens of different flavonoid compounds hugely anti carcogenic, slows down cell division, lowers risk of blood vessel problems and blood pressure. Supports healthy eyes, vitamin K1 helps bone health.
SQUASH
Vitamin A, C, B6, B2, K, B3, omega 3 fatty acids, fibre, manganese, copper, potassium, folate, pantotenic acid, magnesium.
Relieves acidosis of the liver, and blood, abundance supplies of skin and immunity protection, great antioxidant especially carotenoid antioxidants for super health. Anti inflammatory and anti viral, anti bacterial, ALA good fats moderate levels in the omega 3 fatty acids classed as low fat, healthy fats. Anti carcogenic, blood sugar regulations, regulates blood sugar, cardiovascular important may block the formation of cholesterol in our cells by inhibiting an enzyme.
ONION
Vitamin C, B6, B1, folic acid, phenolics, flavonoids, manganese, copper.
Anti inflammatory, anti bacterial, cardio benefits, protects heart and blood vessels, anti clotting capacity helps prevent unwanted clumping together of the blood platelet cells, lowers blood cholesterol levels and triglycerides, improves cell membrane function in red blood cells, can increase bone density and connective tissue.
ORANGES
Vitamin C, B1, fibre, folate, potassium, copper, pantothenic acid, calcium, flavonoids.
Healing properties phytonutrient compounds, lowers blood pressure, lowers cholesterol, antioxidant, anti inflammatory, these are found in the skin and peel not in the juice. The vitamin C disarms free radicals preventing damage inside and outside the cells and body, anti carcinogenic, anti inflammatory, prevents oxidation of cholesterol helping to prevent blocked artery's, immune support.
PEPPERS
Vitamin C, A, B6, E, B2, B3, K, B1, betacaroten, carotenoids, over 30 lycopene, luterin, folate, fibre, potassium, manganese, phosphorus, magnesium.
Strong antioxidant, protects heart and immune system, organ and blood cleansing, super food contains two thirds of all the listed nutrients, tomatoes are the other one. More ripe the pepper the higher vitamin C, higher carotenoids and higher antioxidant capacity, promotes great health. Anti inflammatory, antioxidant, anti carcogenic.
SWEET POTATO
Vitamin A, C, B6, B3, B1, B2, betacarotene, manganese, copper, pantotenic acid, biotin, potassium, fibre, phosphorus.
High sources of beta carotene, high anti inflammatory, antioxidant particularly when passing through our digestive tract, lowers and removes toxins, heavy metals and oxygen free radicals. Regulation of blood sugar, a slow release carb great for Gi.
SPINACH
Vitamin K, C, A, B2, B6, E, B1, B3, omega 3 fatty acids, manganese, folate, magnesium, iron, copper, calcium, potassium, fibre, phosphorus, zinc, protein, choline, pantothenic acid, selenium, carotenoids, flavonoids.
Regulates blood pressure, supports immune system, neutralises heavy metals, chemicals and pesticides. Powerful protective for liver, high in chlorophyll that suck up enviromental toxins in the blood stream protecting the lining of digestive tract from damage, especially unwanted inflammatory. Top green for protection prostate. High in oxalic acid, protects against oxidative stress, cardiovascular and bone. Dozens of different flavonoid compounds hugely anti carcogenic, slows down cell division, lowers risk of blood vessel problems and blood pressure. Supports healthy eyes, vitamin K1 helps bone health.
SQUASH
Vitamin A, C, B6, B2, K, B3, omega 3 fatty acids, fibre, manganese, copper, potassium, folate, pantotenic acid, magnesium.
Relieves acidosis of the liver, and blood, abundance supplies of skin and immunity protection, great antioxidant especially carotenoid antioxidants for super health. Anti inflammatory and anti viral, anti bacterial, ALA good fats moderate levels in the omega 3 fatty acids classed as low fat, healthy fats. Anti carcogenic, blood sugar regulations, regulates blood sugar, cardiovascular important may block the formation of cholesterol in our cells by inhibiting an enzyme.
ONION
Vitamin C, B6, B1, folic acid, phenolics, flavonoids, manganese, copper.
Anti inflammatory, anti bacterial, cardio benefits, protects heart and blood vessels, anti clotting capacity helps prevent unwanted clumping together of the blood platelet cells, lowers blood cholesterol levels and triglycerides, improves cell membrane function in red blood cells, can increase bone density and connective tissue.
WATERCRESS SUPER FOOD
Vitamin A, C, E, thiamin, riboflavin, iron, calcium, iodine.
Purifies blood, gives iodine, packed with essential vitamins and minerals, has a higher amount of nutrients than most vegetables, highest level of antioxidants. Can increase the ability of cells to resist damage to their DNA helping to protect against the cell changes that lead to carcinogenic damage. If eaten daily will supply high levels of calcium.
WATER
Water is one of the most vital ways of self purification, it helps every cell remove toxins, it is important to support your liver more when boosting detoxification.
WALNUTS
Vitamin E, omega 3 fatty acids, copper, manganese, biotin, phenols, acids, flavonoids, phenolic acids.
Strengthen your kidneys, high in vitamin E that protect from cardiovascular benefits, (7nuts a day), promotes great health benefits, antioxidants, anti inflammatory, decreases LDL bad cholesterol, can promote healthy blood pressure, anti carcogenic benefits, lowers risk of chronic inflammation and lowers oxidative stress.
TOMATOES
Vitamin C, K, A, B6, B3, E, B1, biotin, copper, potassium, manganese, fibre, folate, phosphorus, magnesium, chromium, protein, choline, zinc, iron.
Outstanding source of lycopene a carotenoids, packed full of anti oxidant, a very good source of nutrients, a TREASURE of riches when it comes to antioxidants. In terms of phytonutrients tomatoes are OFF THE CHART ! Reduce lipid per oxidation (oxygen damage of fat cell membranes and/or in the blood steam). Reduces risk of heart disease by antioxidant support and regulation of fats in the blood stream, these really support your cardiovascular
TURMERIC
Vitamin B6, manganese, iron, fibre, copper, potassium.
Livers favourite spice, boosts liver detox by assisting enzymes that actively flush out dietary carcinogens, curcumin compounds heal your liver aiding detoxification and strengthening your whole body. Antioxidant, controls blood cholesterol levels, anti carcogenic, powerful medicine in anti inflammatory, supports flatulence, jaundice, menstrual difficulties, bloody urine, hemorrhage, toothache, bruises, chest, pain and colic.
FOODS THAT BOOST LIVER METABOLISING
WATER
Natural appetite suppressant, increases metabolism by 30%, after drinking two large glasses of cold water. Keep your metabolism high by drinking a minimum of three litres of water a day.
GRAPEFRUIT
Unique chemical properties that promote weight loss.
BROCCOLI
High in vitamin C which is needed to absorb calcium, this also aids in weights loss.
GREEN TEA
Boosts metabolism.
HOT CHILLIES
Speeds up metabolism, causes you to burn more calories by releasing the chemical caspian, temporarily releasing stress hormones that speed up your metabolism so you burn more calories.
LEAN MEATS GRASS FEED
Good source of protein, theses take longer to digest giving you more energy for exercise therefore you will get twice the metabolism benefit from one food source.
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