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dietary fibre

[:en]Taking care of your colon will result in better health.[:]
Body cleanse

Benefits of Colon Cleansing

by Elmond Pagtalunan
written by Elmond Pagtalunan

From additives in our food to the pollution around us, we are indeed living in a toxic environment. In terms of health, too much toxins in the body is a risk for lots of diseases. Thus, it is important to detoxify the digestive tract. 

A colon cleanse one way to detoxify the intestine and clear toxic build-up. This way, the colon can perform its functions effectively. Aside from that, here are the other benefits of colon cleansing. 

Improves Energy and Concentration

Poor health on the inside of our body reflects how we are on the outside. Having an unhealthy diet and ineffective absorption of vitamins and nutrients can lead to low energy and poor concentration. This all stems from the toxic buildup inside the colon.

Cleansing your colon helps you stay focused.When the mucous and toxins in the colon are alarmingly increasing, this inhibits the body to get the vitamins and nutrients that it needs to function properly. This can happen even if you are eating healthy and exercising daily.

This is why cleansing the colon goes a very long way. Going on a colon cleanse will make you feel more energetic, alert and focused. 

Better Digestion

This is usually the reason why most people go on a colon cleanse, to have better digestion and lessen problems with constipation. When you have digestion problems and feel constipated, wastes stay longer on your body causing the delay of vitamin and nutrient absorption.

A colon cleanse enables the waste products to pass through easily and be pushed out of your system. This will also help you have regular bowel movements.

Encourage Weight Loss

A colon cleanse promotes weight loss and kick start the metabolism. Foods that don’t have high fiber content go through our digestive tract on a slow pace. During this slow movement, the undigested food produces excess mucus that sticks to the intestinal walls which weighs the tract down with loads of fecal matter. 

A colon detox helps you lose weight as well.During a colon cleanse, this decaying fecal matter can be cleared up losing all the weight that they hold in our body. With this, you are now aware of what type of food and drinks are healthy for the body. Starting a colon cleanse will help you make better and informed food choices.

 

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[:en]Fibre helps maintain a healthy digestive system.[:]
Fibre

Why You Should Incorporate Psyllium Husk in Your Diet

by Elmond Pagtalunan
written by Elmond Pagtalunan

Psyllium husk (isabgol or ispaghula) is the outer covering of the seeds of Plantago ovata. It is commonly used as a laxative and has now been clinically proven to help weight loss. The key driving force is the high soluble fibre (8 times that of oats) content of the husk or mucilage.

Psyllium Husk provides fibre, an important component of our diet.How Psyllium Husk Helps Weight Loss

Dietary Fiber: How psyllium acts for weight loss. Dietary fibre applies to the fibre we consume. It is a vital part of the vegetables and fruits we eat on a daily basis. The simple way to think about dietary fibre is that it is the parts of the plants that give it structure and shape. When the vegetables and fruit are juiced, the fibre – or the roughness – is what is left behind. The health benefits of this fibre are that we prefer consuming whole foods as opposed to refined or juiced vegetables and fruits.

Dietary fibre is only found in plants. Beans, berries, lentils, whole grains, avocado, and nuts are all great sources of dietary fibre. Animal products have no dietary fibre.

A diet rich in dairy, meat, and refined grains is low in dietary fibre. If you are eating a fresh diet, fibre supplements are even more essential. Psyllium husk is a perfect way to make up the dietary fibre that you may be lacking. And low fibre consumption may just be why you are searching for a way to take psyllium husk for weight loss.

Psyllium is high in soluble fibres. Soluble fibres are fibres that dissolve in water. In your digestive system, when fibre dissolves in water, it slows down digestion. One of the dietary fibre benefits is when the sugars contained in your food will take longer to reach your bloodstream. The lower blood-sugar levels – and fewer “spikes” are what help prevent long-term conditions like diabetes. Insulin spikes also inhibit fat loss and can increase hunger and cravings. This is part of why eating sugar often actually makes you feel more hungry.

Psyllium Husk Benefits

You may also use Psyllium Husk for gravy, chicken soups, and casseroles.

Soluble fibre also binds to fatty acids. Fatty acids are an important part of how cholesterol is stored in the body. When fibre dissolves with fatty acids, it captures free cholesterol molecules and brings them as waste through the digestive system. This could result in lower “bad” cholesterol levels.

The simplest way that psyllium husk works for weight loss is to control how we feel hunger and fullness. In our digestive tract, the soluble fibre in psyllium absorbs water. The fibre expands its original size multiple times. Enhanced volume in the stomach and intestines aids signal fullness.

Soluble Fiber and Your Gut

But the story of psyllium and weight loss is a lot more fascinating. In addition to the detoxifying results of psyllium, the soluble fibre in psyllium also promotes the growth of beneficial bacteria which contribute to a healthy intestinal flora. Our intestinal microbes play a crucial role in our overall health. Scientific studies investigate the various ways in which our intestines influence wellbeing – including obesity, cholesterol, diabetes. Digestive flora is also a major component of our immune system.

Fibre helps cleanse our colon.When you take psyllium husk for weight loss, good bacteria feeds on the soluble fibre psyllium. As a by-product of consuming food, the bacteria release a short-chain fatty acid called acetate. Acetate enters the bloodstream and passes to the brain. The part of our brain responsible for the metabolic processes, the hypothalamus, responds to this chemical, signaling us to stop feeding. So psyllium husk could literally “turn off” your urge to eat too much!

 

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[:en]There are some drinks that can lower cholesterol levels.[:]
Cholesterol

Drinks To Lower Cholesterol Levels

by Elmond Pagtalunan
written by Elmond Pagtalunan

More often than not, you see various foods being mentioned in articles on how to lower cholesterol naturally. But, what about liquids? 

Fret not, we will help you make a better and informed choice of beverage for your next meal. Here are the best drinks to lower cholesterol naturally. 

Green Tea

First on our list is green tea or any other kind of tea for that matter. For many years now, teas have been known to possess healing properties. Plus, if you are looking for a warm and soothing drink, then this is perfect for you. 

Green tea not only contains antioxidants, but it also helps lower cholesterol.Research has shown that tea has the ability to lower down the levels of bad cholesterol in our body. It has a high content of antioxidants that make it a better tool to fight bad cholesterol. 

Cranberry Juice

When you think of cranberries, you often refer it a juice cocktail. However, you might want to ditch that sugar-filled cocktail into its sugar-free version. A cranberry juice is known for its heart benefits, high antioxidant content and ability to raise the levels of good cholesterol in our body. In fact, drinking two glasses of plain cranberry juice per day proves that theory.

If you prefer something a little less bitter than cranberries, you can also opt for a glass of blueberry juice. It can also help lower down bad cholesterol levels. 

Lemon Juice

If you like any type of citrus, from oranges to lemons, then you are in luck. These fruits actually help in reducing bad cholesterol levels. Medical journals state that juice from citrus fruits like grapefruit contain antioxidants that are beneficial to the heart. 

This tangy treat also helps lower cholesterol naturally.Wine

It is no secret that alcohol of any kind contributes to increased levels of bad cholesterol. However, moderate amounts of it could also actually help you out. Red wine contains powerful antioxidants that will help lower down bad cholesterol levels.

But it is very important to note that this should just be done moderately. This means one drink a day for women and two for men. Drinking more than that moderate amount will outweigh its amazing benefits to the body. 

 

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[:en]Fibrefirst contains antioxidants to help improve our health.[:]
Detox

What Antioxidants Do For Your Health

by Elmond Pagtalunan
written by Elmond Pagtalunan

When talking about body detox or how to cleanse the body of toxins,  it is impossible not to mention antioxidants. This includes antioxidant drinks and food that one must be familiar with. 

But, what really are antioxidants and what do they do for our health? Let’s find out. 

What are antioxidants?

Antioxidants are substances inside our body that protect our cells from radical damage or the so-called oxidation. This damage can happen when we become exposed to specific chemicals, smoking, pollution and radiation.

Antioxidants help the body fight off free-radicals.Moreover, antioxidants come in various forms. The following are all considered antioxidants: selenium, manganese, vitamin A and related carotenoids, vitamins C and E, lycopene, lutein, quercetin, flavonoids, phenols, polyphenols, phytoestrogens and many more. 

What are the benefits of antioxidants?

Different antioxidants offer different benefits to our health and body. At this point of the article, we will explore the wonders of antioxidants.

Improve Skin Health

Exposure to dangerously high levels of ultraviolet rays, caused photo-oxidative damage to our skin. This damage is caused by the formation of various kinds of reactive species of oxygen such as singlet oxygen, superoxide radicals, and peroxide radicals.

The aforementioned types of reactive species is harmful to the proteins, DNA and cellular lipids. Research also shows that they greatly contribute to diseases like erythema or sunburn, photo dermatoses, skin ageing, skin cancer and more. 

With that said, antioxidants such as astaxanthin, beta-carotene and vitamin E help protect the skin from these reactive species and improve the skin’s overall health.

Strengthen the Immune System

Another benefit that antioxidants bring to our health is that it strengthens the immune system. Singlet oxygen, one of the many reactive species of oxygen, can bring huge damage to our immune system because it is a catalyst for the production of free radicals. 

Antioxidants also help boost the immune system.Antioxidants like Astaxanthin and Spirulina show promising effects in enhancing non-specific and specific immune system. They also protect cell membranes and cellular DNA from mutation.

 

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[:en]Wheatgrass, an ingredient of FibreFirst, helps in keeping the digestive system healthy.[:]
Fibre

Benefits of Wheatgrass

by Elmond Pagtalunan
written by Elmond Pagtalunan

Ever heard of a wheatgrass drink? If you haven’t, it’s time to start incorporating this in your daily diet. From juice bars to healthy food stores, wheatgrass is slowly becoming a staple ingredient in natural food and drinks.

Wheatgrass offers a lot of benefits when consumed.In this article, we will explore some of the wheatgrass health benefits that you should definitely know about. Read on.

Superfood

First and foremost, wheatgrass is basically a superfood. It contains a lot of nutrients that make up powerful combinations. These combinations of nutrients are extremely beneficial for our overall health. Simply put, wheatgrass is the way to go for complete nourishment. 

Specifically, it contains the following essential nutrients: iron, calcium, enzymes, magnesium, phytonutrients, 17 amino acids, vitamins A, C, E, K, and B complex, chlorophyll and proteins.

Reduces Cholesterol

We all know that too much cholesterol is bad for our body. While it is essential for making hormones and producing bile, it is very important to always keep it in check. Increased levels of cholesterol can result in blood flow blockage and heart disease. 

With that said, studies have shown that wheatgrass helps in lowering down cholesterol levels. It’s effects were similar to those of atorvastatin, a prescription drug commonly used to treat high blood cholesterol.

Combats Infection

In 2015, it was found out that wheatgrass can fight off or slow down infection. This is immensely important for those who are allergic to certain antibiotics. With this, wheatgrass can help combat antibiotic-resistant infections. 

Not only does wheatgrass makes you healthier, it also helps the body fight infections.Promotes Weight Loss

Wheatgrass is also a common choice for people who want to shed off some extra weight. It contains selenium, which is vital for keeping the thyroid healthy and functioning. If you already didn’t know, thyroid is one of our body’s natural weight management tools.

Keeping the thyroid healthy means keeping our body weight in check. Make sure to get at least one shot of wheatgrass first thing in the morning. Moreover, improving thyroid function also translates to treating autoimmune diseases.

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[:en]Psyllium Husk offers different benefits.[:]
Fibre

Understanding What Psyllium Husk Does to the Body

by Elmond Pagtalunan
written by Elmond Pagtalunan

Most people do not realize the benefits of fibre on the body, especially since it has been linked to tasks in optimal body function, like promoting good intestinal bacteria health, improving immune system function, assisting produce other types of blood cells and helping to reduce the risk of premature death from any cause. Furthermore, not all people consume sufficient fibre to meet their daily requirements, and this may negatively affect your health.

This is where psyllium husk can come in, given that it has been viewed as a high-fibre source that could help people with fibre-related issues.

What is Psyllium Husk?

Psyllium Husk has a lot of benefits to the body.

Psyllium husk has a growing reputation as one of the finest fibre sources in the world. Psyllium husk, taken from the plant species Plantago Ovata, is equally efficient in the form of capsules, tablets, powder, or natural husk.

Psyllium husk is recognized as soluble fibre as it absorbs water and forms a gel-like substance in the belly. This property is responsible for its well-considered health benefits. 

What Are the Benefits of Psyllium Husk?

Digestive Health

A high fibre diet is best known for its ability to promote digestive health, and psyllium husk does just that as it has 80% fibre by weight. This means that a glass of a fibre drink like FibreFirst almost completes your daily fibre requirement.

Although all fibre sources are great for digestion, the psyllium husk seems to be unique. Scientific studies have repeatedly shown that this soluble fibre has a mild laxative effect, which is quite beneficial for constipation. Psyllium acts by expanding the volume and the softness of stools for smooth passage.

In addition to the potential to relieve constipation, psyllium husk has also been known to delay digestion when someone is suffering from diarrhea, helping to relieve symptoms. On top of this, psyllium husk has a remarkable capacity as the fibre actively eliminates flatulence – something that the fibre typically enhances given its health benefits.

For these factors, psyllium husk has become a very common remedy for people with digestive problems, particularly those with Irritable Bowel Syndrome (IBS).

Cholesterol Control

In addition to the advantages of digestive safety, psyllium husk has repeatedly shown in experimental studies that it has the potential to reduce cholesterol levels in people with elevated cholesterol levels.

Psyllium husk tends to regulate cholesterol levels because it enhances the absorption of cholesterol and dietary fat to some degree. In addition, psyllium husk can bind to bile acid in the intestines and increase its excretion. The body would then use cholesterol to produce fresh bile acid to make up for this, and then reduce the cholesterol in the blood.

Blood Sugar Control

Psyllium Husk also helps regulate the blood sugar and cholesterol Chronically elevated blood sugar, better known as diabetes, has reached epidemic levels. Today, more than 400 million people worldwide are affected by diabetes, which is a twelfth of the adult population. Since diabetes can lead to heart disease, nerve disorders, kidney damage, blindness, and amputation, for instance, controlling the condition is of paramount importance to national health institutions.

Various research studies agree that psyllium husk can decrease blood sugar levels and other signs of diabetes. One research, in particular, showed that the daily provision of psyllium husk for 8 weeks was successful in improving glucose control by almost 20% in a number of diabetic patients.

Such remarkable results were also reported without any improvement in the diet or physical activity of the participants. It strongly indicates that taking psyllium husk along with a better diet and regular exercise routine will make diabetes management even more effective.

Appetite Suppression

Reducing hunger is a good way to reduce calorie intake. Interestingly, the findings of several scientific studies have shown that the consumption of psyllium husk before meals can lead to a lack of appetite, resulting in a reduction in calorie intake.

There are various schools of thought when it comes to the manner through which psyllium husk helps regulate appetite. Some experts claim that psyllium husk functions by storing a significant amount of water, which helps to improve the amount of water in the stomach.

Others assume that it helps to slow down the flow of nutrients into the stomach and thus suppresses appetite for longer. There are also experts who say that, as psyllium husk helps to maintain stable blood sugar levels, it reduces appetite. This is another possible theory because it is understood that excessive blood sugar can cause starvation.

Psyllium Husk makes you feel fuller, thus suppressing your appetite.Considering that it can reduce hunger while reducing the amount of fat (and carbs) the body consumes, this means that it may actually be helpful as a part of a weight-loss diet.

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[:en]Spirulina offers a lot of benefits to the body.[:]
Detox

Health Benefits of Spirulina

by Elmond Pagtalunan
written by Elmond Pagtalunan

Most people would say that a spirulina drink is some kind of a superfood and they may actually be right. Often referred to as “pond scum” because of its appearance, this blue-green cyanobacteria packs a nutritional punch. 

Spirulina grows in fresh and saltwater, and beneficial to both humans and animals. It comes in a powder form and can be added to meals or drinks. In this article, we will explore the different spirulina health benefits and why you should start adding it into your diet program. 

Flushes Out Toxins

Spirulina is a very effective detoxifier which makes it a powerful ingredient for helping your body flush out toxins. Sometimes, spirulina is even used as a natural water filter to get rid of dangerous toxins like lead, mercury and more.Spirulina helps flush out toxins from the body.

Moreover, spirulina also contains proteins and peptides that are essential for catching all these toxins and guiding them out of our system. When spirulina binds into these toxins, they have less chances of being absorbed in our bloodstream. Thus, we don’t develop diseases and illnesses. 

Manages Symptoms of Diabetes

For people have diabetes, incorporating spirulina in your day to day meals is a very good idea. Research has shown that spirulina is able to manage the symptoms of diabetes. Respondents who were given spirulina supplementation showed significant lowering of blood sugar levels and improved liver enzyme markers. 

This just shows that spirulina is a promising support for managing type 2 diabetes. Plus, its antioxidant properties will be helpful in treating type 1 diabetes.

Increases Muscle Strength and Endurance

Are you an athlete or a CrossFit junkie? Spirulina is a good way to go for increasing muscle strength and endurance. Studies have shown that regular intake of spirulina improves heart health and boosts blood flow. This is very important for people who lead an active lifestyle.

The nutrients found in spirulina also helps boost the body's endurance.Spirulina makes the body active a little longer than usual. This is very convenient when you are in the gym constantly or training for a sport. 

Benefits Mental Health

Last but definitely not least, spirulina is good for our mental well-being as well. In 2018, a research was published claiming that spirulina played a role in treating various mood disorders. This is made possible because of the fact that spirulina is a source of tryptophan, which aids in serotonin production.

Serotonin, which is referred to as happy hormones, plays a huge role in mental health. It is responsible for making is happy and contributes to our well-being. People who experience depression, extreme sadness and anxiety have decreased levels of serotonin.

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[:en]Avocados are considered a good fat.[:]
Cholesterol

5 Foods That Lower Cholesterol Levels

by Elmond Pagtalunan
written by Elmond Pagtalunan

Learning how to control cholesterol intake is important to avoid risks of heart disease. A person’s diet program plays a huge role in how to keep lower down bad cholesterol levels.   

Fortunately, there are a lot of cholesterol-reducing foods available to us. To get you started on incorporating these kinds of foods into your meal program, we compiled some of them. Without further ado, here are 5 foods that will help you lower cholesterol levels naturally. 

Avocados

First on our list is everyone’s favorite, avocados. Because of avocado toast, more and more people are getting into the avocado craze. But more than that, avocado is packed with nutrients that aid in lowering down cholesterol levels. 

Avocados are a good source of monounsaturated fats and fiber, which are known to help decrease bad cholesterol and increase good cholesterol levels. This claim is backed by various clinical studies done in the previous years.

Whole Grains

Whole grains such as oatmeal, barley and others that are rich in fibre are good for lowering down cholesterol levels. For example, oatmeal is rich in soluble fibre that is known for reducing bad cholesterol. Soluble fibre can also be found in other foods like apples, pears and Brussel sprouts. 

Whole grains help lower cholesterol due to its high-fibre content.

Since whole grains keep all parts of the grain together, this provides more vitamins, minerals and nutrients compared to refined grains. 

Fatty Fish

Another thing to add to your diet is fatty fish. Eating this more than twice a week is also good enough to help your lower down bad cholesterol levels. It does that in two ways: as a meat substitute and by providing omega-3 fats. 

Meat is known to increase cholesterol, so it’s good to stay from it once in a while. Omega-3 fats lessens triglycerides in our bloodstream good for heart health. 

Omega-3 fats found in fishlessens triglycerides in our bloodstream good for heart health.Soya

As much as you can, aim for at least 2 servings of soya food in a day. From soya beans to soya milk, it would be very beneficial to opt out of your usual dairy choices. Soya contains protein, vitamins and minerals. Plus, it is low in saturated fat. 

Almonds

Lastly, almonds and other types of nuts will greatly help in improving blood cholesterol. A recent study showed that nut-incorporated diets can lessen the risks of heart diseases, important for those who have a history of heart attack. 

 

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[:en]Consuming fiber-rich food and supplements helps lower your cholesterol levels naturally.[:]
Cholesterol

Ways to Lower Cholesterol Naturally

by Elmond Pagtalunan
written by Elmond Pagtalunan

High levels of cholesterol pose numerous dangers to a person’s health. It is associated with cardiovascular disease, diabetes, high blood pressure and more. Fortunately, there are many ways to keep cholesterol levels in check and the best method is to lower cholesterol naturally. 

We prepared a few tips to help you out. Here are some of the ways on how to lower cholesterol naturally.

Lead an Active Lifestyle

Increasing your physical activity is not just for weight loss. Aside from that, it also helps you lower your cholesterol levels. Exercises such as running, swimming, biking are good for your health. Not only will it help lower levels of cholesterol, but it will also reduce the risks of cardiovascular diseases. 

Exercise and proper diet can help with detoxification.Moreover, non-aerobic exercises such as walking, yoga and Pilates will also contribute to moderately decreasing cholesterol levels. 

Increase Soluble Fibre Intake

It is a known fact that fibre is beneficial to the body. But, it is important to note which type of fibre is more helpful in lowering down cholesterol levels. Soluble fibre, by its very definition, is a group of fibre compounds that humans cannot digest. These compounds are found in plants and dissolve in water.

Consuming soluble fibre can help lower cholesterol by flushing out toxins from the body.

The good bacteria in our body need soluble fibre for their own nutrition. They are considered “good” because they destroy harmful cholesterol. Soluble fibre can be found in beans, peas and lentils, fruits, oats, whole grains and several fibre supplements like psyllium.

Quit Smoking

Smoking has negative effects on the good cholesterol in our body and contributes to increasing the bad cholesterol levels. Not only that, smoking is also linked to various deadly illnesses. Simply put, smoking is never good for your health.

Lose Unnecessary Weight

Being overweight will not do you any good in terms of cholesterol levels. It can also put you at risk of heart diseases and other chronic medical conditions. 

Consuming healthy food and drinks will not only help you lose weight thereby lowering your cholesterol levels, but it will also better your heart health. It is best to stick to foods that are rich in soluble fibre, healthy fats and phytosterols.

 

 

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[:en]Incorporating fibre in your diet helps you become healthier.[:]
Fibre

Why is Fibre Good for the Body?

by Elmond Pagtalunan
written by Elmond Pagtalunan

Often referred to as the “fountain of youth”, fibre is very important if you want to live a long and healthy life. Aside from eating fibre-rich foods, some people even take fibre supplements to increase their fibre intake.  

So, how does fibre work and why is it good for the body? Here are various fibre health benefits you should definitely know about. 

It Helps You Lose Weight

First and foremost, fibre helps you lose that extra weight. Even though increasing your fibre intake is the only dietary method that you incorporate in your day to day life, you will still lose weight.

Fibre helps regulate your bowel movement, therefore helps you lose weight. 

Recent research reported that respondents who were given at least 30 grams of fibre every day, without any other restrictions, lost more weight compared to those respondents who followed a strict dietary routine.

How is this possible? This is because fibre keeps you full faster and longer. Plus, it disables the body from absorbing the calories from the food that we eat. So if you want to lose weight slowly but surely, increasing your fibre intake will definitely go a long way.

It Aids in Cancer Prevention

It is no secret that fibre is a vital part of our body’s waste removal system. This is very important because the constant removal of carcinogens from our body will lessen the chances of it being a problem later on. Fibre aids in colorectal cancer prevention by getting rid of these carcinogens. 

Moreover, fibre also lessens the risk of other types of cancer such as breast, prostate, mouth, and throat. In fact, for every 10 grams of fibre intake, there is a corresponding 10 per cent reduced risk of colorectal cancer. 

It is a Natural Detox 

If you’re thinking of going on an all-natural detox, fibre is one of the best ways to go. You don’t even have to do a juice cleanse anymore. Fibre promotes a safe and natural way of getting rid of harmful toxins in our body.

Fibre also helps flush out toxins from your body.ndered The type of fibre that is perfect for this job is the soluble kind. Soluble fibre absorbs harmful compounds before the body does. Some of these harmful compounds are excess estrogen, unhealthy fats and more. 

Because of this, the amount of time that these compounds can stay in our body is limited. The less time that they have, the lesser chance of them causing harm and diseases. 

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