Liver: The liver is an important organ of the human system, so keeping your liver at optimal performance is paramount. The 17 foods to keep your liver healthy are as important as the liver it self, it’s a fact that we’re certainly what we eat.
As stated before, Your liver is one of the most crucial glands and the second largest organ in your body. It functions non-stop – this 1.4 kg organ helps in detoxification, carb metabolism, protein synthesis, production of biochemicals required for digestion, glycogen storage, bile production, hormone secretion, and red blood cell decomposition.
When we overeat or eat processed or fried foods, or anytime we are exposed to environmental pollutants or stress, the liver becomes overworked and overloaded. When the liver is taxed, and at the end it can’t process toxins and fat in an efficient way then it becomes a problem.
Why You Need The 17 Foods To Keep Your Liver Healthy.
Do you know that the liver is performing hundreds of functions in your body?
Detoxification is one of many different functions that the liver performs in the body, including:
- Protein synthesis
- Bile production and excretion
- Assisting with metabolism of sugar
- Preventing blood clotting
- Storage of iron
It’s aperent that this organ is constantly being asked to run on over-drive because of the high toxic load that you are exposed to in modern society, including air pollution, chemicals in water, pesticides, and harmful ingredients in skin-care products. You owe yourself this duty to maintain your health level with this 17 foods to help keep your liver healthy.
The 17 Foods To Keep Your Liver Healthy.
Don’t wait until when there are evidences of liver failure symptoms before you take a look at the 17 foods to keep your liver healthy.
Detoxification is important to keep your liver healthy. And the best food that can help you do that is garlic. Garlic is rich in allicin, an antioxidant that protects the body from oxidative damage. Allicin is the main bioactive compound that stimulates the liver to activate the enzymes that can flush out harmful substances.
Aging garlic, or allowing it to sit for 5-10 minutes after being chopped, activates the allicin. However, heating destroys its qualities. You can also consume garlic in the form of capsules that are sold in pharmacies.
Broccoli is an excellent source of isothiocyanates, sulfur-containing compounds, the most notable being sulforaphane. The isothiocyanates regulate the expression of genes that are involved in flushing out carcinogens and improving metabolism. They also have anti-inflammatory properties.
A scientific study conducted by the scientists at the University of Illinois has confirmed that consuming broccoli can help reduce the risk of developing nonalcoholic fatty liver. A study conducted by the College of Agriculture, University of Illinois, has found that consuming broccoli can help protect the liver from liver cancer.
Research has shown that certain berries, including blueberries and mulberries, can help fight against liver cancer due to their high levels of antioxidants. Berries can be eaten raw as a snack or they can be used fresh or frozen in smoothies.
#4. Beets and Carrots:
#5. Green Tea:
This liver-loving beverage is full of plant-based antioxidants known as catechins—compounds known to assist liver function. Green tea is a delicious, healthy addition to any diet. Just remember that green tea offers the benefits, not green tea extract. Some research suggests green tea extract may actually have a negative effect on liver health.
This bitter citrus fruit is high in vitamin C and other antioxidants that are known to protect your liver. These antioxidants help reduce inflammation and prevent damage to cells.
High in the amino acid arginine, walnuts support the liver in detoxifying ammonia. Walnuts are also high in glutathione and omega-3 fatty acids, which support normal liver cleansing. Make sure you chew the nuts until they are liquefied before swallowing.
High in pectin, apples hold the chemical constituents necessary for the body to cleanse and release toxins from the digestive tract. This, in turn, makes it easier for the liver to handle the toxic load during the cleansing process.
#9. Leafy Greens:
Leafy green veggies can also protect your liver from oxidative damage and other diseases. Veggies such as collard greens, spinach, lettuce, radish greens, mustard greens, sweet potato greens, rocket spinach, etc. contain a good amount of vitamins A, C, and K, calcium, and antioxidants and have anti-inflammatory properties. Scientists at Auburn University have confirmed that consuming leafy greens can help protect the liver from fatty liver and CVD.
Avocados have a healthy fat content and are rich in fibre, which can help with weight control. Glutathione, a compound produced by avocados, is functional in the removal of harmful toxins from the body. Researchers discovered chemicals in avocados that actively reduce liver damage.
Turmeric is a yellow pigmented root that is used in cooking. Curcumin is the bioactive compound that is responsible for its varied medicinal properties. It has anti-inflammatory, antioxidant, antifungal, antiviral, and antibacterial properties. Curcumin helps to protect the liver from liver diseases and injury by reducing inflammation, minimizing oxidative stress, and improving lipid metabolism and insulin sensitivity.
#12. Fatty fish:
An abstract published in the World Journal of Gastroenterology shows that fatty fish helps maintain enzyme levels, fights inflammation and prevents fat build up. Consuming omega-3 fatty fish has many benefits for the liver. For further benefits, one should consider lowering one’s intake of omega-6 fatty acids as well.
Lemons are a rich source of vitamin C, which is an antioxidant. Researchers have found that supplementing lab subjects with citric acid, naturally occurring in citrus fruits such as lemon, helped reduce the oxidative damage in the liver.
#14. Milk Thistle:
Milk thistle is an herb that can help support the liver. It contains silymarin, which is both anti-inflammatory and a powerful antioxidant. Milk thistle can be found in various detox teas as well as in tincture or capsule form.
Asparagus is a great source of vitamins A, C, E, K, folate, choline, and minerals like calcium, magnesium, phosphorus, potassium, and dietary fiber. Asparagus is historically regarded as an alcohol hangover cure. It has been found that asparagus can help suppress the hepatoma cell growth and reduce reactive oxygen species (ROS) and other cell toxins, such as hydrogen peroxide, ethanol, etc. This confirms that asparagus leaves and shoots have liver protective properties.
Much like broccoli and cauliflower, eating cabbage stimulates liver detoxifying enzymes that help flush out toxins. Kimchi, coleslaw, cabbage soup, and sauerkraut are great cabbage-foods to add to your diet.
The juicy red tomatoes are also good for your liver. They contain a good amount of antioxidants that help reduce liver inflammation and injury and protect against liver cancer.