What Foods for Liver Health Do the Experts Recommend? Here You Go!
The liver is a body organ located on the upper right-hand side of the
abdominal cavity. It is below the diaphragm and above the stomach, right
kidney, and intestines. Your liver is vital to your health and, when
working well, it efficiently filters the blood coming from the digestive
tract before passing it to the rest of the body. It also produces
hormones and proteins, breaks down old red blood cells and, stores sugar
as glycogen. People with liver problems need to monitor their diet. For
the liver to function, there are certain kinds of food that you should
eat and not eat.
Eat these foods for the proper functioning of the liver
Beetroot
Beetroots are rich in antioxidants known as betalains. Research shows that taking one glass of beetroot juice per day can help reduce DNA damage and liver injury induced by carcinogens.
Ginseng
Ginseng is a medicinal herb that contains ginsenosides thought to be responsible for its medicinal properties. Two cups of ginseng tea are recommended daily for a healthy liver.
Green tea
Green tea contains catechins, one of the antioxidants present which help improve liver functions. Taking a cup or two of freshly brewed green tea each day may improve liver functions.
Broccoli
Broccoli highly contains isothiocyanates, sulfur-containing compounds, and the most notable one is sulforaphane. Isothiocyanates control the expression of genes involved in flushing out carcinogens and improving metabolism. One cup of broccoli is recommended twice or thrice a week for a healthy liver.
Spinach
Spinach neutralizes chemicals in the body and improves cardiovascular health. You can process spinach as steamed or juice and drink it regularly. This leafy green vegetable is good for liver health.
Artichoke
Artichoke
is considered a wonder maker for liver disease as it can help clean the
toxins in our liver. This food helps increase bile synthesis.
Artichoke contains two main substances (cynarin and silymarin), which help enhance liver function.
Cabbage
Add cabbage into your daily diet to improve the health of your liver. This vegetable can stimulate the activation of enzymes that help the liver detoxify toxins.
Fatty fish
Omega-3 fatty acids in fish may help lower liver fat and triglycerides in people with nonalcoholic fatty liver disease.
Garlic
Detoxification helps keep your liver healthy. Garlic highly contains allicin, an antioxidant that protects the body from oxidative damage. Eating one clove of raw garlic every morning may improve liver health.
Turmeric
Not only does turmeric spice food, but it also enhances liver function. Turmeric helps detoxify the liver effectively.
Olive oil
Olive oil is one of the best essential oils worldwide as it helps improve overall health and boost the function of many organs inside our body. If regularly used, it provides lipid, which can absorb harmful substances in the body.
Walnuts
Walnuts are high in glutathione and omega -3 fatty acids, which helps support the liver detoxification process. Eat a handful of walnuts for your liver.
Grapefruit
Grapefruits may improve liver health as they are rich in antioxidants which help reduce liver inflammation and injury and protect against liver cancer. Eating two or three grapefruits or drinking one glass of grapefruit juice every day may improve liver health.
Carrots
Carrots are high in antioxidants, vitamins, minerals, and dietary fiber. Carrot juice significantly reduces DHA (Docosahexaenoic Acid), triglyceride, and monounsaturated fatty acids levels in the liver. Hence, carrots can protect you from non-alcoholic fatty liver and liver toxicity. You can take one glass of carrot juice every two days or a cup of cooked carrot every two to three days.
Avocado
Avocado is nutrient-rich and, it can help the body produce more glutathione. Glutathione is essential in transforming the toxins inside our bodies. This substance helps filter out toxins and other harmful substances in your liver.
Lemon
Lemon
contains a lot of vitamin C, which helps process the toxins into the
water-soluble and easily excreted form. Lemons also contain antioxidants
and alkaline properties. Lemon also helps clean the lungs, kidneys,
bladder, and digestive system effectively.
Consuming a glass of lemon
juice squeezed from half a lemon mixed with water daily helps the
digestive process occur more favorably. Other citrus fruits like oranges
and tangerines also contain high levels of vitamin C and drinking their
juice may help stimulate liver function.
Berries
Berries, such as blueberries and cranberries, are high in powerful nutrients such as vitamins, minerals, and antioxidant phytonutrients (called anthocyanins), which give berries their distinctive colors. These antioxidant phytonutrients have demonstrated anti carcinogenic and anti-inflammatory biological activity. Among the many health benefits, protection of the liver from damage is one of them.
Blue berries |
Cranberries |
Foods to avoid for a healthy liver
Cirrhosis is due to fat buildup in the liver hence causing it to become inflamed and develop scars.
To
care for the liver, you should reduce the toxic burden whenever
possible by avoiding certain kinds of food and substances. These
include; refined sugars, alcohol, processed foods, trans fats,
factory-farms meats and dairy, farm-raised fish, and genetically
modified foods.
You should avoid herbicides or pesticides by eating organic whenever possible. Many medications, including acetaminophen, can be toxic.
Sugars can contribute to fatty deposits and inflammation by causing a surge in blood glucose.
Processed foods, which often
contain genetically modified ingredients and trans fats, should be
avoided.
Alcohol can severely damage the liver by increasing the
accumulation of fatty acids. Chronic alcohol consumption depletes the
liver of glutathione, sulfur compounds, vitamins, and minerals.
Summary
Your
liver's health is vital for efficient filtration of blood. It also
produces hormones and proteins, breaks down old red blood cells and,
stores sugar as glycogen. Nourishing your liver with nutrient-rich foods
keeps it healthy and functioning optimally. Include the above-listed foods in your diet daily for maximum benefits.
Avoid
refined sugars, processed foods, trans fats, factory-farmed meats and
dairy, farm-raised fish and GMO foods, excessive alcohol consumption,
and certain medications.
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