We live in a toxic world, but how do you know if your body needs a little extra help clearing out the junk?

While our bodies are always detoxing, thanks to the work of the liver and kidneys, sometimes these crucial organs can become overburdened. They rely heavily on nutrients like vitamins, minerals, and water to be able to do their jobs effectively.

While we can’t force our bodies to detox, we can give it all the tools it needs to be able to get the job done quickly and efficiently to keep us healthy.

As you’ll see here, there are certain foods and nutrients that support detox, and there are some amazing detox drinks that will get you well on your way to naturally supporting your body’s detox system.

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How Detox Works

The body does many amazing things and one of those is that it is set up to effectively detox itself from toxins, chemicals, and other harmful substances that could otherwise cause major harm to tissues and cells.

The downside is that there are hundreds of chemicals that assault our bodies thanks to the environment and world we live in. In fact, when a baby is first born, as many as 200 chemicals have been found in the umbilical cord blood.

Humans are exposed to chemicals before they are even born, and that only continues to increase the older we get.

Don’t lose hope, however. The body has an effective system for getting rid of these chemicals, it’s just that sometimes it needs a little more support from us than others.

Ways that you can support your body’s detox efforts range from minimizing your exposure to toxins in the first place (therefore, giving the body less stuff to detox) to making sure that you’re giving the body the tools it needs to get the job done as thoroughly as possible.

When it comes to detox, there are some basics that are good to understand before you focus on trying to eat and drink the right nutrients.

Liver: The largest internal organ of the body is the liver. It sits on the mid-right section of the abdomen and filters toxins from the blood, breaks them down, and binds them with molecules so that they can be sent out of the body.

It also metabolizes hormones and alcohol, certain medications, and performs numerous other tasks. Detoxing is far from its only job.

Kidneys: These two kidney-bean shaped organs sit around the middle of the back. These filter fluids in the body and eliminate waste by creating urine and sending it out of the body via the bladder and urethra.

Lymphatic system: Lymph is fluid in the body which filters fluids from tissues, collects toxins, and sends them to the liver to be eliminated.

Intestines: The large intestine, which contains the colon, is one of the major elimination pathways. Waste is collected and then eliminated from the body via the bowels.

Skin: Sweating is another way to expel toxins from the body since the skin is actually porous and can allow toxins to pass through it in both directions—in and out. This is why it’s critical to make sure the products you put on your skin don’t contain toxic ingredients.

Lungs: You can breathe out toxins, too, although this isn’t a primary way to detox.

Together, all of these organs keep the body from becoming a toxic heap. They can work efficiently or they can become overburdened, depending on your lifestyle and overall health.

11 Symptoms That Your Body Needs to Detox

So detoxing isn’t a fad diet that we “do,” but rather a process of supporting our body in its natural work.

However, sometimes the lifestyle that we live makes it harder to accomplish, so when we think about detoxing, what we really mean is eliminating lifestyle factors that get in the way and adding things that support our organs in doing their natural work.

How do you know if you might need to incorporate some supportive elements for your detox organs?

If you have a few or more of the following symptoms, it might be time to start cutting things out and adding supportive things in.

• Fatigue
• Puffy eyes
• Dull skin with many breakouts
• Hair loss
• Increased allergy symptoms
• Poor memory and focus
• Bloating
• Constipation
• Digestive upset
• Problems losing weight
• Autoimmune conditions

15 Ingredients That Support Natural Detox

Any whole foods that are rich in vitamins and minerals will help to support natural detox, but certain foods come with extra benefits for supporting the liver and kidneys especially.

These foods and ingredients can be used to make detox drinks. The benefit of detox drinks is that in order to effectively get rid of toxins, we need to be well-hydrated.

By combining these detox foods and ingredients into drink form, we give our bodies everything they need to get the job done.

Turmeric

Turmeric is an orange-yellow spice with a warm, earthy taste. It has become popular in recent years because it has so many health benefits, like being high in antioxidants.

But get this: turmeric can also help to remove heavy metal toxins like mercury from the body and can even protect the body’s detox organs from being damaged by the toxins they come in contact with.

Cucumber 

Cucumber helps to promote cleansing in the body, especially by stimulating the release of liquid from the kidneys, otherwise known as being a diuretic.

They can also release oxidative damage in the body and reduce bloating and puffiness, which is why they’re used on the eyes to cut down on bags.

Aloe

Aloe juice is anti-inflammatory and can help to improve the body’s ability to digest and eliminate. It can also work to keep the body from being too acidic, which can help good bacteria thrive in the gut.

Aloe vera also contains enzymes that promote proper digestion and break down of protein, which allows it to be utilized better for energy. Aloe can even improve skin health, and when used topically, can soothe dry and irritated skin.

Kale

Kale and other cruciferous vegetables, like broccoli, cauliflower, and cabbage, are all rich in sulfur, which is vital for the detox cycle. The sulfur component provides a vital antioxidant—the mother of all antioxidants, as it is known—glutathione.

Glutathione supports the liver’s detox process, reduces inflammation, and helps to protect against damage to DNA from exposure to toxins.

Lime

Lime juice is rich in vitamin C and other antioxidants. It can also help to boost the natural detox pathways because it increases enzyme activity in the liver.

Lemon 

Lemon juice is also rich in vitamin C which is a natural detoxifier, but it also promotes healthy digestion and natural immunity. Drinking lemon water is a great way to hydrate but also to support the liver’s natural detox pathways.

It can also protect the kidneys from developing kidney stones while ensuring that they can efficiently perform their filtration tasks.

Ginger

Ginger is an anti-inflammatory superfood that can help with digestion, reduce nausea, and reduce inflammation. But it goes beyond that. Ginger can also help to decrease bloating, constipation, and other digestive problems that can interfere with the natural elimination of toxins from the body.

It can also help to promote the complete breakdown of toxins when they’ve reached the liver, to ensure that they fully leave the body.

Watermelon 

While most people consider this to be a fruit that is mostly water, that’s actually a plus for detox benefits. It also contains vitamin A and several B vitamins, both which can help to fight the damage that toxins can cause and reduce inflammation.

Watermelon is also rich in antioxidants that can help prevent heart disease, bone problems, and even high blood pressure. It’s also a good source of minerals like magnesium and potassium, which help to keep fluid levels balanced in the body, reduce muscle cramping, and encourage healthy blood flow.

Without healthy blood flow, toxins won’t have any way to be collected and then eliminated from the body.

Apple Cider Vinegar 

Apple cider vinegar is loved for many reasons and its ability to boost digestion and improve gut health are two notable benefits. It can cut inflammation in the body and help to eliminate toxins from the body in a more effective way thanks to plenty of enzymes and antioxidants.

ACV in a detox drink can help to promote liver health and also increase blood flow, which helps to move lymph throughout the body.

Strawberry

Strawberries are rich in vitamins A and C which help to detox the body, fight inflammation, and even fight against toxins. It’s even been shown to reduce the risk of heart disease, premature aging, and even cancer.

Raspberry

Another source of vitamin C, as well as B vitamins, and plenty of antioxidants, raspberries help to keep the liver healthy even when it is exposed regularly to all of these chemicals and toxins that it is filtering and eliminating.

Chlorella 

Chlorella is an algae that is rich in nutrients and antioxidants that help to rid the body of toxins. Chlorella especially can bind with heavy metal toxins and help to remove them from the body.

Dandelion

Dandelion isn’t just a weed in the yard. It’s rich in vitamin C and it works to boost kidney function, liver function, and even intestinal elimination. It can also reduce inflammation and help decrease bloating, gas, and even gallstones in the gallbladder.

It is a popular natural detox support because it helps the liver more efficiently eliminate toxins while also keeping it safe from damage caused by toxicity exposure.

Mint

Mint isn’t just a breath freshener. It’s a rich source of antioxidants while also being a digestive soother and booster. Not only can it reduce symptoms of nausea or discomfort, but it can also increase the stomach’s natural ability to break down foods.

It can also improve the detox process by supporting the liver and reducing its chances of being damaged by toxins.

Sauerkraut

Sauerkraut is a fermented food that is rich in natural probiotics—the good bacteria that populate the gut and keep the immune system healthy and balanced. Sauerkraut is usually fermented cabbage but can be other vegetables, too.

Probiotics like those found in sauerkraut can actually bind with heavy metals and other toxins and carry them out of the body, helping to protect us from toxin damage.

Try These 5 Detox Drinks To Support Natural Health

If you want to boost your energy and alertness, reduce inflammation, support your detox organs naturally, have clear glowing skin, help promote natural weight loss, and protect yourself from carrying a toxic burden, then it’s time to add some detox drinks to your health routine.

Try these recipes to incorporate these healthy detox-friendly ingredients into your lifestyle.

Kale Smoothie by Oh My Veggies: Get your greens easily with this delicious, cool drink.

Aloe Vera Detox Drink by Thrive Market: Boost your digestion with this easy-to-make recipe.

Lemon Lime Cucumber Water by Happy Foods Tube: This ultra-simple recipe is perfect for an early morning sip or an afternoon refresher.

Watermelon Detox Water by Food Lovin Family: This refreshing beverage is sweet without needing sweeteners. Bonus, it’s helping supporting your detox organs without feeling like a chore.

Belly Boost Shot by PaleoHacks: This turmeric drink will cut inflammation and support liver health, all while tasting like a warm, healthy burst of freshness.

References:

1. https://www.ncbi.nlm.nih.gov/pubmed/17011475
2. https://www.ncbi.nlm.nih.gov/pubmed/20229497
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2835915
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2198910/
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3665023/
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1785201/
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1785201/
8. https://www.ncbi.nlm.nih.gov/pubmed/15077879
9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3654245/

Castor oil is a popular natural health remedy that has been uses for thousands of years, dating back to ancient Egypt. It is made from a plant, Ricinus communis, but is toxic until the oil is extracted and processed for use.

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What Is Castor Oil?

Castor oil comes from the toxic castor bean, which in and of itself is never eaten. Castor oil, after it has been extracted and prepared, is a thick yellowish to greenish color. It doesn’t have a strong scent and has a mild, bland taste.

Castor oil is frequently used in cosmetic products, medications, skin care products, and hair products, often in conjunction with other oils like almond, argan, olive, or jojoba.

The 6 Most Popular Ways to Use Castor Oil

Castor oil has many uses for wellness, and these are the most research-proven ways it can benefit your health routine. Before starting a new product for health purposes, always as your doctor if it is safe for you to use, and make sure that you have no allergies before adding it to your routine.

1. Moisturize Your Dry Skin and Keep Your Hair Shining

Castor oil is a thick, moisturizing oil that can help make hair thicker and stronger, grow faster, appear shinier, and feel softer. Basically, it’s a superfood for hair.

When castor oil is massaged into the scalp, it can also boost blood flow and help to address scalp-related issues like dandruff.

To use castor oil for hair and scalp, apply it to your hair once or twice per week and let absorb into your hair overnight (wear a shower cap to prevent making a mess all over your pillow), then wash as normal the next morning.

Castor oil can also benefit the skin by sealing moisture into it and helping to address and prevent dryness. This is why castor oil is often used in cosmetic products, cleansers, and other skincare items.

But you don’t have to buy products that contain it, you can use plain castor oil as a skin moisturizer and mask to reap all the same benefits.

If you find that castor oil is too thick to use for your moisturizer, mix it with a thinner oil, like almond or jojoba. You can even add a few drops of your favorite essential oil, too.

2. Naturally Heal Wounds and Relieve Pain

Because castor oil is antibacterial, it can help to heal wounds and keep them from getting infected. Even some prescription-based pharmaceutical creams contain castor oil as an ingredient aimed at healing the skin and topical wounds.

Castor oil can help to spur new tissue regeneration, meaning it can lead to a wound that scabs over and heals more quickly, which decreases the chance of getting infected.

It can also relieve the itching and dryness associated with the healing process and can decrease the chances that you’ll pick at your wound and reopen it.

Castor oil can also cut inflammation and relieve pain, making it useful for people who have pain conditions like rheumatoid arthritis and other joint issues.

It is a perfect oil to use for massaging the affected areas. Because of the fatty acids in castor oil, it can even decrease joint swelling and pain.

3. Fight Yeast and Candida Infections and Improve Immunity

Yeast infections and candida problems are pesky and hard to get rid of. Candida can be found almost anywhere in the body, but is most prominent in the vaginal canal and the mouth.

It can contribute to significant dental problems. Castor oil effectively fights the candida bacteria and might be able to reverse dental issues like excessive plaque and infected gums, even going so far as to help heal infected roots of teeth.

It can even address denture related infection problems.

Castor oil stimulates lymphatic flow through the body, which is how it can reduce infection and candida problems, since the lymph collects this and then transports it for removal from the body. This effect can be achieved through using castor oil packs topically, directly on the skin, for a few hours.

Even just a single use of a castor oil pack can significantly increase lymphatic flow and decrease the presence of stagnant bacteria.

Castor oil can also be used for boosting immune health in the same way.

4. Induce Your Labor at Home, Relieve Menstrual Disorders, and Improve Breastfeeding

While this one isn’t as popularly used today by doctors, castor oil remains a common at-home remedy to try to stimulate labor. Some midwives even recommend it.

The use of castor oil for inducing labor dates back to ancient Egypt. To induce labor, first check with your OB or midwife to ensure that it’s not contraindicated.

Approximately 4 tablespoons of castor oil can be used to try to induce labor, but beware, the first thing it’ll do is likely to cause intestinal irritation or nausea.

Some research shows that use of castor oil in women who are at least 40 weeks pregnant can increase the chance of labor within 24 hours, and might lower the chance of having a C-section.

But that’s not the only women’s health use for castor oil. Castor oil packs can be used to jump-start a period in cases of irregular cycles or delayed menstruation, and it can even help to address cycle-related pain.

For breastfeeding mothers, castor oil can serve as a galactagogue, meaning that it helps to boost milk production, flow, and supply. However, because it can get into the milk, it should only be used in small doses and only if recommended by your lactation consultant or midwife.

5. Treat Embarrassing Acne

Castor oil can also address acne since it has antibacterial properties. While it might seem counterintuitive to apply oil to acne blemishes, castor oil addresses the underlying cause of acne, which is typically bacteria.

Castor oil can be absorbed into the skin and can kill bacteria that clog pores, leading to acne breakouts. It also softens and soothes the skin, alleviating redness and irritation. Since some forms of acne are rooted in inflammation, castor oil is also effective at reducing inflammatory causes.

As a bonus, many acne medications severely dry out the skin, but castor oil fixes acne while moisturizing at the same time.

To use castor oil for acne, dab the affected area with pure castor oil and leave on overnight. You can also use it for a daily moisturizer or a face mask and cleanser.

6. Natural Constipation Remedy

Constipation is painful and uncomfortable, but most prescription or over-the-counter ways to address it come with side effects or a terrible taste. Castor oil is a natural stimulant laxative that can cause the intestinal muscles to move, helping to create movement in the bowels.

It can also provide a balancing effect on the microbiome bacteria, as the bad bacteria that live there don’t like it, but it doesn’t harm the good bacteria.

Laxatives that are stimulant in nature, even natural ones like castor oil, have a fast result and are not for regular use or they can actually weaken the motility of the intestinal muscles.

It can also cause cramping and intestinal pain, nausea, diarrhea, and even vomiting if it is taken in too high of doses or too often.

Most laxative benefits from castor oil come from taking it orally, but castor oil packs applied topically might be able to help alleviate constipation without the extreme stimulant effects.

How and Where to Buy Castor Oil

Castor oil is a great item to keep on hand in your home, but you might be wondering where to get it.

In order to ensure you’re getting a high-quality product, choose a castor oil that is:

• Organic
• Cold-pressed
• Contains no other ingredients

Check the expiration date on your castor oil, too, as oils can go rancid when they get too old. Castor oil is a light yellow color, and if it appears dark, that probably means it has been adulterated.

There is also a dark castor oil, known as Jamaican black castor oil, that looks more caramel in color. It has similar benefits and can be used in place of the lighter castor oil.

You can find castor oil in health food stores and at many wellness online retailers. Just be sure you purchase a reputable brand. If you’re not sure, ask your health food store clerk for suggestions, or ask your practitioner to recommend a safe brand for use.

Castor Oil Side Effects and When Not to Use

Castor oil is not for everyone, and it’s important to check with your doctor to ensure it’s safe for you to use before you start. While the FDA considers castor oil to be GRAS, or generally recognized as safe, it can have some unpleasant symptoms if used improperly.

These can include:

• Diarrhea
• Intestinal pain and cramping
• Nausea and vomiting
• Dehydration

If any symptoms are extreme, or you also experience muscle weakness, cramping, irregular heartbeat or palpitations, decreased urine output, mental confusion, or rectal bleeding, call your doctor immediately and discontinue use.

Castor oil is never safe for use by a pregnant woman unless specifically directed by a doctor, in the late third trimester once she has reached term. If used earlier, it could cause a miscarriage or stillbirth.

While allergic reactions are rare to castor oil, they’re possible, especially if they’re produced on the same equipment as peanut oil, almond oil, or other cross-contaminating allergens.

Always read labels and check with your doctor before using a product if you have allergies.

When using castor oil topically, test a small area first to see if you have a reaction. This is also a good idea to do before you use it internally, as a topical reaction would likely present itself if you’re sensitive or allergic.

Castor oil is not safe for children or pets, so keep it out of their reach.

How to Do a Castor Oil Pack

Castor oil packs can have some good personal health benefits, but there is often confusion on how to use one.

Castor oil packs are simply made from cloth that has been soaked in castor oil (usually a soft flannel cloth) and then placed directly on the skin.

After that, plastic wrap or a piece of plastic are applied to seal the castor oil flannel against the skin, and then a hot water bottle is placed on top of the plastic.

Castor oil packs are often left on for anywhere from 45 minutes to 2 hours. Once you’re done with your castor oil pack, it can be refrigerated in a container and reused between 20 and 25 times.

There are times where it’s not okay to do a castor oil pack, and those include:

• Pregnancy or if you could be pregnant
• Breastfeeding
• When skin is broken or there is an open wound
• During menses

To make your own castor oil pack and use it, follow the simple step-by-step instructions:

1. Gather 2-3 pieces of cotton flannel that are big enough to cover the area where you’re placing the pack. If they’re too big, cut them down to size.
2. In a glass container with a lid, place the flannel. Pour castor oil over it, allowing it to soak and absorb the oil, but not be so soaked that it will be dripping.
3. Take the bowl to a bed or couch where you can easily rest while you’re wearing the pack, along with plastic wrap cut 2-3 inches larger than your flannel, as well as a fresh hot water bottle. You may also want to grab a large, old towel or something else to prevent castor oil from leaking anywhere as it will stain any items it touches.
4. Lay the flannel across the area you want to place the pack. Cover it with the plastic and then lay the hot water bottle over it.
5. Set your timer for 45 minutes to 2 hours, depending on how long you want to leave it on.
6. When your time is up, remove the pack and put it in the refrigerator. Cleanse the area on your skin with warm water.

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References

1. Mutlu H, Meier MAR. Castor oil as a renewable resource for the chemical industry. Eur J Lipid Sci Technol. 2010;112(1):10–30. 
2. Shrirame H, Panwar N, Bamniya B. Bio diesel from castor oil—a green energy option. Low Carbon Econ. 2011;2:1–6.
3. de Martins GR, Carvalho CAT, Valera MC, de Oliveira LD, Buso L, Carvalho AS. Sealing ability of castor oil polymer as a root-end filling material. J Appl Oral Sci Rev. 2009;17(3):220–223.

Avocados are among the healthiest foods on the planet. Enjoyed by people who follow many different dietary approaches, this fruit that’s often mistaken for a vegetable is packed with healthy fat, vitamins, minerals, and fiber.

But do you know all of the amazing health benefits that avocado has to offer?

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16 Amazing Health Benefits of Avocados

Avocados are renowned for being healthy, but they offer 16 different benefits for health. There’s something for everyone!

1. Nutrient Dense

Avocados are one of the most nutrient dense foods that exists! It contains a wide range of vitamins, minerals, healthy fats, and fiber, including:

• Vitamin A
• Vitamin E
• Vitamin K
• Vitamin C
• Vitamin B12
• Folate
• Vitamin B6
• Magnesium
• Copper
• Potassium
• Iron
• Fiber
• Monounsaturated fats
• Carotenoids
• Protein
• Fat
• Glutathione
• Flavonoids
• Polyphenols

Because avocado contains nutrients alongside fiber, protein, and fat, they’re easier for the body to absorb and utilize.

Additionally, avocado are palatable for almost everyone, mild in taste, smooth in texture, and so versatile for cooking that it can be eaten completely raw, in dips and appetizers, in salads, main dishes, and even dessert.

See the end of this post for 21 of the most amazing avocado recipes ever created.

2. Supports Healthy Digestion

Avocados are rich in both soluble and insoluble fiber. Fiber helps ensure that the digestive tract functions smoothly from start to finish; without enough fiber, either constipation or diarrhea can occur, along with other intestinal discomforts.

After eating, fiber starts the ramp up the digestive process in the stomach by encouraging the production of digestive juices which help to efficiently break down food. In the small intestine, fiber helps to move food smoothly through the digestion and absorption process.

In the large intestine, it promotes healthy gut bacteria while also supporting efficient elimination of waste.

Avocados contain 40 percent of your daily fiber requirements, making it a perfect daily snack.

3. Boosts Gut Health

Gut health is so vital for overall wellness that it can’t be overlooked. Fiber helps fuel the proliferation of the good gut bacteria that keeps the bad bacteria in check, regulates the immune system, and promotes proper nutrient absorption.

In order to prevent the gut from being toxic, regular elimination is necessary. When waste builds up in the intestines, the colon and large intestine can become toxic and lead to systemic health problems.

4. Protects Cardiovascular Health

Heart health was once thought to be protected by a low fat diet, but modern research has instead shown how vital healthy fats are to cardiovascular health.

Avocado can boost HDL levels, which help to lower systemic inflammation and risk factors that can lead to the development of heart disease.

Avocado is also rich in potassium which, among other things, promotes a healthy heart because of its ability to reduce blood pressure, lower tension in blood vessels, and decrease the risk of heart attack, stroke, and blood clots.

The healthy fats found in avocado can help to balance lipids and result in lowered LDL levels and triglycerides, which when high, can be associated with chronic disease and inflammation.

5. Cancer Prevention

Ah, the big one. Everyone wants to find ways to prevent and reduce their risk of cancer, and as it turns out, avocado is a potent anti-carcinogenic food.

According to research, the phytochemicals found in avocado can fight cancer so powerfully that they can reduce the need for use of chemotherapy in oral cancer. (source) Components of avocado can lead to the death of cancer cells and the inhibition of growth.

The monounsaturated fatty acids, also known as MUFAs, in avocado can lead to reduced inflammation which can also reduce the risk of cancer development in the first place.

Particularly, avocados are protective against prostate cancer, oral cancer, skin cancer, and breast cancer.

Glutathione is an antioxidant known as “the mother of all antioxidants” which is found abundantly in avocado. It can protect against cellular damage from free radicals and oxidation, leading to cancer formation in the first place.

6. Boosts Weight Loss

While many people desiring to lose weight may fear fat or the calories found in avocado, research shows that the healthy fats in them can actually lead to more successful weight loss.

Not only do they promote satiety and can reduce cravings while focusing on healthier eating, but avocados can also help balance the hormones that regulate appetite and cravings in the first place.

When avocados are a regular part of the diet, they can allow you to reduce dependence on frequent meals and snacking and can even help to induce benefits of intermittent fasting for weight loss.

The nutrients, fiber, and healthy fats in avocado can also help to fight sugar addiction and cravings, which can make a healthy eating plan for weight loss more successful.

Eating avocados regularly is associated with having a lower BMI, or body mass index. Research pits low-fat diets versus diets that contain avocado and the ones including avocado resulted in more weight loss and other health improvements, like reduced body fat percentage.

7. Reduces Metabolic Syndrome and Diabetes

Metabolic syndrome is a collection of symptoms associated with excess body fat, elevated lipid levels, insulin resistance, and other characteristics of diabetes and heart disease.

It is a risk factor for developing these chronic health problems, and in most cases, can be addressed through dietary measures.

One effective way to fight metabolic syndrome, insulin resistance, and type 2 diabetes is to regularly include avocado in your diet.

Avocado can help to reduce blood pressure, LDL cholesterol levels, blood glucose levels, and excess fat around the midsection, all of which can reverse metabolic syndrome and type 2 diabetes.

Diabetes and other chronic conditions are hormone-driven disorders since insulin itself is a hormone that ceases to communicate with cells in the body, taking in less glucose and working inefficiently.

People who suffer from diabetes also tend to have disrupted appetite hormones, which can result in greater desires to overeat and to snack on sugary treats and sweets, which can also worsen problems with metabolic syndrome.

Avocado promotes balanced insulin levels and helps to regulate the hormones that control appetite (ghrelin and leptin).

Research also shows that people who include avocado in their diet regularly also tend to more habitually consume vegetables, healthy fats, and nutrients that fight chronic disease.

In fact, people who regularly eat avocados are 50 percent less likely to develop metabolic syndrome than those who eat them infrequently or not at all.

8. Hormone Balance

Beyond the hormones that regulate glucose uptake and appetite, the body is packed full of other hormones that send messages between cells and body systems.

Reproductive hormones, stress hormones, and thyroid hormones all require healthy fats to not only be produced in the body, but to maintain a delicate balance. When hormone levels go awry, the results can feel extreme.

Even slight imbalances in reproductive hormones, for example, can lead to fertility problems, and a thyroid that is just slightly under functioning can still result in an extensive symptom list that ranges from fatigue to low sex drive to constant feelings of being cold.

Hormones are critical for the very engine that drives the body, and the nutrients and healthy fats in avocado help to provide a stable source for manufacturing them within the body.

9. Healthy Mood

Healthy fats can function as natural anti-depressants and can combat depression, anxiety, and other mental disorders. The brain and nervous system rely on neurotransmitters to transmit chemical messages, but many situational and environmental factors can lead to depleted neurotransmitter levels.

Healthy fats like avocado can promote proper neurotransmitter production and balance, and can alleviate symptoms like anxiety, depression, mania, stress, mood swings, low mood, and other mental disorders.

Healthy fats, like the MUFAs in avocado, help to alleviate inflammation in the brain, which can also help prevent a cascade of problems that lead to neurological problems and disease.

10. Skin and Hair Health

Skin and hair can both be easily prone to drying out, becoming damaged or brittle, and losing their luster. Avocados and avocado oil are popular in natural and DIY cosmetic remedies like face masks, moisturizer, hair masks, and anti-inflammatory creams.

They can relieve dry skin and chapped lips, nourish dry hair and split ends, and even help to reduce dandruff on the scalp by thoroughly moisturizing the surface of the skin.

Avocado can even help to address psoriasis and eczema, both internally and topically. When used topically, it can also help to reduce the signs of aging, like fine lines and wrinkles. By moisturizing the skin, it helps to maintain natural elasticity.

11. Kidney Health

The kidneys are essential detox organs and help to filter the body of waste. Without the right balance of fluids and electrolytes, the kidneys can suffer from dehydration and become damaged in the process. Chronic kidney disorders seem to be increasing in occurrence.

Potassium helps to maintain electrolyte balance, along with magnesium, both of which are found in avocados. Adding some Himalayan sea salt to your avocado can introduce yet another natural electrolyte that is rich in natural nutrients.

12. Healthy Vision

We take our vision for granted until it becomes problematic, but sometimes it’s too late to repair the damage that has been done. Avocados support and protect healthy eyes thanks to the presence of carotenoids, which help to prevent cataracts, macular degeneration, and diseases of the eye.

Most eye problems develop as free radicals attack without enough antioxidants to combat their damage.

Lutein, which is found in avocado, can help to prevent aging and damage to the eye by absorbing blue light rays that can actually alter DNA and lead to free radical oxidation.

Perhaps the saying should be: an avocado a day keeps the eye doctor away.

13. Natural Dental Health

No one wants to have bad breath, but it’s a common side effect of dental problems and gum disease. However, bad breath can also be caused by indigestion and digestive problems, which can lead to damage of the throat and esophagus. Dental health can’t truly be separated from the stomach.

Avocado can help to improve oral and digestive health thanks to the antibacterial flavonoids that it contains, which can kill bacteria in the mouth that leads to bad breath and can promote improved digestion, too.

Avocado has even been shown to help prevent oral cancer.

14. Naturally Helps Arthritis and Chronic Pain

Chronic pain can be debilitating in many ways, but a natural way to combat it can be eating foods that are rich in antioxidants and anti-inflammatory properties like flavonoids and carotenoids.

Avocado even contains some omega-3 fatty acids which are extremely anti-inflammatory.

Avocados are specifically associated with a reduced level of pain in chronic arthritis and can help to decrease tissue, joint, and muscle inflammation.

Millions of people across the world are impacted daily by pain from various arthritis conditions, but pain medications can either be ineffective or come with scary side effects when taken regularly.

Avocado, thankfully, comes with no side effects and can promote so many aspects of natural health.

15. Strengthens Bones

While most people would gauge body strength by muscles, we’re really only as strong as the bones that hold us upright and together. Bone density can be impacted by numerous factors like hormones, sex, and activity level, but it can also be significantly affected by dietary intake.

If you’re deficient in the nutrients needed to rebuild bones, they won’t be as fortified as they should be.

Avocado is rich in nutrients that support good bone health, like zinc, phosphorous, copper, calcium, and selenium. They’re associated with reduced risk of osteoporosis and bone fracture.

16. Protects the Liver

The liver is the largest internal organ that performs numerous critical tasks that are vital for life. Because it is the main detox organ, it comes into contact with the worst chemicals and toxins that enter the body, so that it can eliminate them from the body via the bladder and intestines.

However, when the liver comes into contact with these toxins, it can also be damaged by exposure. Thankfully, the liver has an amazing ability to renew and rebuild itself, but in order to do so, it needs the right set of nutrients.

Research shows that avocados contain nutrients that can help to protect the liver from exposure to toxins as well as from side effects of other complications that can result in liver damage.

The 21 Best Avocado Recipes

Want to add more avocado to your diet?

Try one of these 21 delicious recipes!

Whether you need an appetizer, a main dish, a snack, or a dessert, there’s something here for everyone!

Superfood Raw Chocolate Tart

Warm Chicken and Avocado Salad

Smoked Salmon, Avocado, and Rocket Salad

Ground Beef Taco Bowls

Mexican Avocado Sweet Potato Toast

Grilled Flank Steak with Avocado Chimichurri

Kiwi Avocado Smoothie

Bacon-Wrapped Avocado

Easy Paleo Avocado Lime Tuna Salad

Creamy Labneh-Stuffed Avocados

Cream of Avocado Soup with Crab Meat

Paleo Skillet Chicken with Seared Avocados

Avocado Stuffed Burger

Paleo Baked Eggs in Avocado

Avocado Hummus and Fresh Tomatillo Salsa Verde

Pink Grapefruit and Avocado Salad

Creamy Whole30 Avocado Pesto Noodles

Crab Guacamole

Avocado Grilled Cauliflower Sandwiches

BLT Stuffed Avocado

Chicken Avocado Soup

References

1. Carranza J., Alvizouri M., Alvarado M. R., Chavez F., Gomez M., Herrera J. E. Effects of avocado on the level of blood lipids in patients with phenotype II and IV dyslipidemias. Arch. Inst. Cardiol. Mex. 1995;65:342–8.
2. Christensen R., Bartels E. M., Astrup A., Bliddal H. Symptomatic efficacy of avocado-soybean unsaponifiables (ASU) in osteoarthritis (OA) patients: A meta-analysis of randomized controlled trials. Osteoarthr. Cartilage. 2008;16(4):399–408.
3. Ding H., Han C., Guo D., Chin Y. W., Ding Y., Kinghorn A. D., D’Ambrosio S. M. Selective induction of apoptosis of human oral cancer cell lines by avocado extracts via a ROS-mediated mechanism. Nutr. Cancer. 2009;61:348–356.

Essential oils are well-known for their healing benefits and other handy uses, but one of them, in particular, doesn’t get near the buzz it should.

While everyone talks about tea tree oil and lavender, clove oil is equally as beneficial and backed by significant research.

So, what is clove oil good for? What health benefits does it offer? Let’s dive into several ways to put this beneficial essential oil to work in your life and home.

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What is Clove Essential Oil?

Clove essential oil is produced from cloves, which are the flowering buds of the evergreen clove tree, also known as Syzygium aromaticum. The name clove is derived from the Latin word meaning “nail,” because clove buds appear as small nails or tacks.

Cloves are a popular warming spice that can be used whole or ground, in dishes ranging from sweet to savory and everything in between.

It’s often associated with autumnal flavors because it pairs well with cinnamon and cardamom, and it’s often found in gingerbread as well as Indian curry dishes.

But cloves aren’t only for spicing foods—they have significant properties that promote wellness and were even used as medicinal substances in ancient times. Cloves contain several elements that can promote liver health, natural detox, blood sugar, and can even work as antimicrobial agents.

It was one of the oils used during the days of the bubonic plague which could protect people from becoming infected.

Clove essential oil is made by extracting the oil from the buds of the clove tree. Clove oil has a strong aroma which is due to its content of being 70 to 90 percent eugenol, the active ingredient that gives it it’s medicinal properties.

It tends to be yellowish to brownish in color. The essential oil can be used to flavor foods, add fragrance, or for topical aromatherapy benefits.

Clove is rich in antioxidants that can help combat free radical damage and it can also provide relief for digestive problems as well as toothaches.

Clove essential oil is a treasure trove of health benefits. Let’s more closely examine them now.

11 Health Benefits of Clove Oil

Clove oil comes with many proven benefits. How many could work to improve your wellness?

Antioxidant Protection

Clove oil contains an active ingredient known as eugenol, which is a potent antioxidant. Antioxidants help to alleviate negative effects of oxidative damage and free radicals in the body, and the ones found in clove oil are more potent than those found in vitamin E. Clove oil can offer antioxidant benefits whether it is used internally or topically.

Antimicrobial Benefits

Cloves have antimicrobial and antibacterial properties, which means they can help destroy harmful bacteria and organisms. This means it can be used internally, topically, or even as a cleaning agent to disinfect surfaces.

Research has shown clove oil to be effective at destroying bacteria like E. coli and staph, and others that can lead to gum disease, oral health problems, and even acne.

Clove can also work against yeast and candida, helping to destroy these pesky bacteria that can often recur frequently in susceptible individuals. As an anti-fungal agent, clove oil works as effectively as prescriptions used to treat thrush, which is a yeast infection of the mouth.

It can also work against gram-negative bacteria, the kind that can lead to antibiotic-resistant infections and “superbugs,” and parasite infections.

Dental Health

Clove can not only help kill bacteria in the mouth, but it can also reduce dental pain from things like a toothache, swelling, and dry socket.

Clove oil has been used as a natural remedy for dental pain and problems since the 1600’s by the French, but likely for thousands of years by ancient Chinese medicine.

Research proves that clove has a numbing capability that is comparable to benzocaine, which is often used in dental procedures to numb the area before injection.

Beyond pain, clove oil can also reduce decalcification and erosion in the mouth, as well as promote remineralization of teeth.

Blood Pressure and Heart Health

Clove oil can be effective at addressing high blood pressure as shown by research that indicates that eugenol helps to dilate major arteries, relieving excess blood pressure.

It can also help to prevent platelets in the blood from sticking together, basically helping the blood to be more slippery and less prone to clotting.

Because clove can have a blood-thinning effect, anyone taking anticoagulants or aspirin needs to be careful of interactions and should always consult their medical doctor before adding clove oil, either topically or internally.

Cancer Killing

Research indicates that clove oil can protect against cancer thanks to specific anti-tumor compounds that it contains. It can be especially helpful in promoting death in cancer cells and can work to specifically fight against esophageal cancer. (source, source)

Eugenol, the active ingredient in clove oil, can also help to kill cervical cancer cells. (source) While this research is promising, most of these were test tube studies and haven’t been replicated in humans.

Even so, clove oil is so potently antioxidant that it can destroy cancer cells, which is a promising fact for future research.

Skin Health

Acne is often caused by topical bacteria that perpetuates the development of pimples. While acne can be mild for some, it can be intensely painful and widespread for others.

It is often caused by bacteria known as Staphylococcus aureus, which can be destroyed by the antimicrobial properties of clove oil.

Clove can be paired with a carrier oil and applied topically to pimples or breakouts, left to air dry, and then the face cleansed as usual.

Eugenol in clove oil can also simply help to produce a more vibrant skin and complexion because it can stimulate blood flow to the surface of the skin. A few drops added to daily moisturizer can have this youthful effect.

Clove oil can help to reduce the appearance of fine lines and wrinkles as well as scars, warts, and even rashes.

Healthy Bones

More than 40 million adults over age 50 experience bone mass problems, which can result in osteoporosis and bone fractures. Clove has been shown to protect bone mass, although not in human studies directly.

More research is needed to know specifically how clove oil can impact bone density, but the initial results from test tube studies are promising.

Protects Against Stomach Ulcers and Boosts Digestion

Clove oil has been used for thousands of years to address digestive discomfort, stomach pain, ulcers, and other digestive complaints, including motion sickness, bloating, gas, and belching. It can even reduce nausea-induced vomiting.

Clove specifically can increase the natural production of mucus in the stomach, which can protect the delicate lining from damage that results in the formation of ulcers.

It has even been shown to be as effective in some cases as medication that prevents or treats ulcers.

Balanced Blood Sugar

Clove oil can help to bring stability to blood sugar, especially in those who are diabetic, because it can increase how quickly glucose is drawn into the cells.

It can also boost insulin secretion and make insulin production more efficient.

Increased Sex Drive and Function

Because clove oil can increase blood flow, it has been used as a natural remedy for low sex drive and function in men and women, specifically with aromatherapy or application to wrists, ankles, or thighs with carrier oils.

Please note: do not use clove oil directly on sensitive areas like the genitals for risk of burning or pain, and do not use it anywhere without a carrier oil.

Clove oil cannot only promote increased blood flow, but it can work as an aphrodisiac and increase arousal, as well as prevent premature ejaculation. It’s basically nature’s Viagra.

Headaches and Pain Relief

Not only can clove oil reduce a toothache, but it can also work to alleviate the pain of headaches, thanks to the presence of flavonoids. These can alleviate pressure and tension in blood vessels in the head that lead to a headache in the first place.

You can apply clove mixed with a carrier oil directly to the affected area of the head for pain relief. It can also be massaged onto areas of muscle pain for a similar effect.

18 Creative Ways to Use Clove Oil

There are many practical and beneficial ways to use clove oil in your everyday life. How many of the following ways have you tried?

• Can relieve the pain of toothaches by numbing the area. Just dab a drop or two on the tooth or gum that is hurting.
• Can help to remineralize teeth when used regularly. Add to toothpaste or DIY your own.
• When used as a mouthwash, clove oil can help to kill bacteria that lead to gum disease. Swish twice daily after brushing and flossing.
• As a mouthwash, clove oil can also be used to address thrush.
• As an acne remedy, combine clove oil with a carrier oil and dab on pimples. Allow to air dry and then cleanse face as usual.
• Diffuse clove oil in your home to help promote clean air, especially during times of cold or flu infection. Breathing in the diffused oil can help to protect against infection and fight existing sickness.
• If your natural deodorant isn’t getting the job done, pair clove with a carrier oil and apply to the underarms. This will help kill the bacteria that react with sweat to produce body odor.
• Mix clove oil with water as a disinfecting surface spray.
• Apply clove oil with a carrier to the wrists for reduction of blood pressure. This also helps to reduce stress!
• Swish clove oil in the mouth, mixed with water, for a natural bad breath remedy.
• Use clove oil directly to kill mold on surfaces by placing a few drops on the affected area. Allow to dry and repeat as needed. Scrubbing mold can sometimes serve to spread it. You want the area to be covered with clove oil but not remain damp, which of course could further perpetuate growth.
• Have a bad case of athlete’s foot or other bacterial infection on the feet? Use clove oil with a carrier to kill the bacteria. Clean showers and bath surfaces with clove oil to prevent spreading or recurrence.
• Help take the sting out of bug bites by adding clove oil topically, mixed with a carrier.
• Fight morning sickness or motion sickness by aromatherapy using clove, or add clove to a fabric square and hold over the nose or mouth as needed to address nausea.
• Massage clove and a carrier oil, like grapeseed, onto the scalp to increase blood flow and promote healthy hair growth and vibrant locks.
• Wear clove oil with a carrier oil as a natural bug repellent or mix with water and use as spray-on bug relief.
• Swish with clove oil and gargle to help relieve the pain of sore throat, either from voice overuse or from sickness or seasonal allergies.
• For a quick boost of mental clarity, diffuse clove oil in your office or take a quick sniff from the bottle. It can increase blood flow and boost mental and cognitive function.

Cautions About Clove Oil

While clove oil is potently antioxidant and has many health benefits, it is also so strong that it warrants caution. Eugenol can be hard on the liver, resulting in damage, and can also have unpredictable results in children.

As such, be very cautious when using clove oil with children under age 18, and do not use it for medical, internal, or topical uses without first checking with your medical practitioner.

Do not use clove oil if you are pregnant or breastfeeding since research doesn’t indicate how it could affect fetal development or breastmilk.

If you take blood thinners or other drugs which can have anticoagulant effects, make sure to check with your doctor to ensure that clove oil is safe for you to use.

Clove can cause skin irritation in certain people, so if you notice itching, red, rashes, or any other discomfort, stop using it and seek medical care.

When purchasing clove oil, be sure to choose a 100 percent pure product from a brand that you trust.

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References

1. Jirovetz L, Buchbauer G, Stoilova I, Stoyanova A, Krastanov A, Schmidt E. Chemical composition and antioxidant properties of clove leaf essential oil. J Agric Food Chem. 2006;54(17):6303–6307. 
2. Gülçin I, Elmasta? M, Aboul-Enein HY. Antioxidant activity of clove oil-A powerful antioxidant source. Arab J Chem. 2012;5(4):489–499.
3. Halder S, Mehta AK, Kar R, Mustafa M, Mediratta PK, Sharma KK. Clove oil reverses learning and memory deficits in scopolamine-treated mice. Planta Med. 2011;77(8):830–834.

Tilapia is a popular white fish seen in almost every supermarket. But is it healthy?

Should you be eating it?

Rumors abound on the internet that it is “dangerous,” but experts also recommend it as a healthy seafood option.

Who’s telling the truth? Let’s explore the balanced facts about this mild, white fish.

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What Is Tilapia?

Tilapia is a common fish that is often seen in grocery stores, particularly in the frozen section. It’s inexpensive and has a mild flavor, making it a favorite option for people who aren’t as keen to enjoy seafood.

Tilapia ranks number four on the list of the most eaten type of seafood in the United States, behind shrimp, tuna, and salmon.

Tilapia is a freshwater fish that is native to Africa but is currently farmed in more than 130 countries. It grows quickly, is typically fed an inexpensive vegetarian diet, and thrives in cramped quarters of fish-farming operations.

The biggest producer of tilapia is China, producing more than 1.5 million tons annually. The U.S. gets most of its tilapia from China, but other countries also produce it, including the U.S., the Netherlands, Ecuador, Canada, and Taiwan.

For people who avoid fish because, well, it tastes fishy, tilapia is a go-to because it smells and tastes less like fish and more like white meat.

In fact, it is often referred to as “aquatic chicken.” With experts constantly recommending seafood as heart healthy and anti-inflammatory, tilapia has grown in popularity in recent years.

However, there are mixed opinions on the health benefits of tilapia. It is not simply a white version of salmon.

Concerns Over Tilapia

While seafood that is high in omega-3s is quite healthy and anti-inflammatory, tilapia is significantly lower in these beneficial fats than are salmon, cod, sardines, and anchovies.

In fact, 100 grams of tilapia has approximately 200 milligrams of omega-3s, which might sound like a lot, but pales in comparison to the same amount of salmon, which contains approximately 2,000 milligrams of omega-3 fatty acids.

Salmon contains 10 times more omega-3s than tilapia, so the two can’t be eaten interchangeably. Eating tilapia won’t reduce the need for healthy omega-3 fats or a high-quality fish oil supplement.

Not only is tilapia lower in omega-3s, but it’s also higher in omega-6 fatty acids.

While omega-6s are needed to some degree, they can be inflammatory when they are not kept in check by a high enough omega-3 intake and research has found that tilapia can contain problematic fat ratios for people with chronic and inflammatory conditions like heart disease, arthritis, autoimmunity, and asthma. (source)

Omega-6 fatty acids are also found in foods like nuts and seeds, but also in trans fats and processed foods. Some Americans consume omega-6 to omega-3 fats in shocking ratios of 25 to 1 versus the recommended 4 to 1 or even 1 to 1.

Tilapia are most often farmed and fed vegetarian diets, but what this really means is that they’re mostly fed with corn and soy—two of the most inflammatory and genetically modified ingredients that exist.

When we eat corn and soy directly via processed foods, it can lead to inflammation and chronic conditions, not to mention that fact that they are common food allergens.

Even though you’re not eating them directly, when you consume fish that are primarily fed these ingredients, you can still be impacted by the poor nutrient quality.

Fewer than five percent of tilapia sold and consumed in the U.S. are products of the country. Fish farming regulations in other countries are not as stringent as the U.S., so it’s important to consider the quality of the food you’re eating.

Damaging effects of these operations can include pollution and water contamination, particularly by fecal matter. This is because, in some farming operations, tilapia can be fed livestock feces on purpose, which can result in salmonella contamination.

While farming standards have been increased in recent years, the quality of fish from one farming operation versus another can be dramatically different.

Choosing a high-quality source matters. While wild-caught will always be best, finding a farming operation that follows strict regulations and environmental practices is vital for your wellness.

Farmed tilapia may also be at risk of drug contamination from veterinary residue even in places like the U.S., Europe, and Canada, particularly with antibiotics. This can contribute to the growing problem with “superbug” strains of bacterial infections that are antibiotic resistant.

Gut health can be impacted even by the presence of trace antibiotics from animal-sourced food, which is why farming practices, on land or at sea, matter.

Additionally, when farming operations aren’t properly secured and are contaminated, sick tilapia can escape into the wild and sicken wild fish, leading to danger for local marine life and fishing operations that can have widespread consequences.

While the USDA has varying standards for organic seafood, and some labels may be confusing, most are required to have “country of origin” labels.

To get the best quality tilapia, choose products of the U.S., Canada, the Netherlands, or Ecuador preferentially.

Health Benefits of Tilapia

Now, just because tilapia isn’t as healthy as salmon doesn’t mean it should never be eaten. After ensuring that you’ve chosen a high-quality product, you can reap the following benefits of eating this mildly flavored white fish.

High in Protein

Tilapia is a low-calorie, lean protein option. Just 100 grams of tilapia have a little over 25 grams of protein. For a mere 125 calories, this is a protein-dense bang for its buck.

Whether you’re trying to lose weight or not, tilapia is an easy-to-digest protein option to rotate in with your chicken, beef, pork, and eggs. It’s great for making homemade fish and chips, too, and the protein in the tilapia will slow down the digestion of the potatoes.

Affordable Option

Most seafood prices can scare foodies into a different aisle, but tilapia tends to be a fairly affordable fish. Now, if you source U.S.A. products you might find that the prices leap compared to farmed fish from Asia, but quality beats a better in-store deal.

Even products of the U.S. are still going to be more economical than salmon, cod, and wild-caught shrimp. Some stores even offer bulk discounts on tilapia, and some parts of the U.S. will have fresh, never frozen options available.

Purchasing fish through a fish market or specialty store might yield better bulk pricing, especially if you develop a relationship with the owner. This is far more likely than getting discounts from big box or chain supermarkets.

Palatable Taste

If you or someone in your family is highly picky about “fishy” tasting food, tilapia is one surefire way to get seafood on your table. It tastes less like fish and more like chicken. Plus, tilapia absorbs any marinades or seasonings it is cooked with very well without long marinating times.

It can easily be cooked from frozen, too, saving dinner prep when you’re crunched for time. Tilapia is done when it doesn’t appear translucent anymore, and depending on oven temps, can cook from frozen in as little as 15 minutes.

Low-Mercury Seafood Option

If you’ve read much about seafood, you know that a significant portion of it can be contaminated with mercury, particularly larger fish like tuna, swordfish, tilefish, and shark.

If you’re worried about mercury, tilapia is a safe fish to consume because it doesn’t feed on other fish. Carnivorous fish, like tuna and shark, feed on smaller fish and absorb higher levels of mercury since it compounds in their bodies.

Wild tilapia feed on algae and other weeds and farmed tilapia are fed corn and soy, which with all their faults, are not contaminated with heavy metals.

Tilapia is considered a pregnancy-safe fish because of its low mercury content and it’s one of the most recommended seafood options for expecting and breastfeeding mothers, as well as anyone at risk for complications from mercury toxicity.

Vitamins and Minerals

Tilapia contains more than just protein and fat; it also contains vitamins and minerals like potassium, phosphorous, and selenium, which nourish healthy muscles and thyroid function, and also B vitamins, which are essential for mood regulation and a healthy nervous system.

Impressively, a single serving contains nearly 80 percent of the recommended daily intake for selenium.

It also contains choline, a nutrient considered to be related to the B-family of vitamins, which is vital for many things like cellular communication in the brain, cognitive function, and is even potentially protective against conditions like Alzheimer’s and dementia.

How To Cook with Tilapia

Tilapia is an easy fish to work with, but if you’re new to working seafood into your diet, it can be daunting. Here are the best cooking ideas for preparing tilapia.

Bake

Tilapia cooks very well in the oven whether it is fresh, thawed, or frozen.

Preheat your oven to 375ºF and place fish in a glass baking dish. Marinate with your preferred sauce or cooking fat. Options include teriyaki sauce, coconut aminos, coconut oil, and grass-fed butter plus your favorite seasonings. Plain and basic sea salt and black pepper also produce fine results.

Bake for between 15 and 35 minutes, depending on your oven and whether your fish is fresh or frozen. Tilapia is done when it flakes easily apart with a fork and doesn’t appear translucent.

Saute

Thaw your tilapia and cook it in a large skillet with avocado or coconut oil. After heating your oil, season the tilapia and add it to the frying pan, being careful to avoid splatters. Cook for a few minutes each side, or until the fish is not translucent and flakes easily.

Adding something spicy, like chili powder, can provide a flavorful alternative! You can even turn tilapia into fish tacos for a popular dinner option.

Fry

While fried fish isn’t always healthy, it can be when you make tilapia fish and chips. After you’ve thawed your tilapia according to package instructions, dredge the fish in a mixture of eggs, cassava flour, and seasonings of your choice.

For every four fillets of fish, you will need 2 eggs, 1 cup of cassava, and approximately a teaspoon of your preferred seasoning.

Heat a skillet with coconut oil or avocado oil, and fry your battered fish for about 4-6 minutes each side, or until fish flakes easily apart.

Grill

Tilapia also taste great when grilled, although because they easily flake apart, it’s best to placed foil on the grill and cook the fish on top of it so that you don’t lose pieces through the grill grates as it cooks.

Marinade the fish in your favorite sauce, or even just lemon juice and sea salt, and grill until it is not transparent and appears grilled to your liking.

Bottom Line about Tilapia

While tilapia may have its share of controversy, when purchased wisely, it’s a healthy protein and seafood option that works well with many dietary approaches. It has a mild flavor that is versatile with seasonings and side dish pairings.

It is rich in nutrients that support healthy metabolism and nervous system function and is low in heavy metal contamination, which is a common concern with seafood products.

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