The liver is one of the most crucial organs of the human body. It performs over 500 essential activities that are vital to our survival. It breaks down carbohydrates, produces proteins to support the immune system, gets rid of byproducts, makes glucose, and detoxifies the body.
However, while the liver takes care of us, what are we doing to take care of it?
In this article, we’ll be discussing the top 14 foods that can help keep your liver healthy.
Coffee
Coffee is one of the most consumed beverages globally, and it is packed with anti-inflammatory properties and antioxidants that protect the liver against cirrhosis. While some diets do not promote drinking coffee, when it comes to liver health, drinking moderate amounts is a good idea.
Grapefruit
Grapefruit is a superfood that is great for overall health and the liver. Packed with antioxidants and vitamin C, grapefruit helps protect the liver by reducing inflammation and cell protection. The compounds found in grapefruit reduce fat buildup in the liver and increase the production of fat-burning enzymes.
Garlic
Garlic is another superfood when it comes to liver health. A garlic-rich diet helps stimulate the liver and is packed with minerals like allicin, vitamin B6, vitamin C, and selenium. These compounds flush out toxins from the liver and protect it from chronic liver disease.
Green Tea
Green tea is one of the most common names in the healthy eating world, and for good reason. One cup of green tea is packed with loads of catechins and antioxidants that help detoxify and lower inflammation in the liver. Drinking ample amounts of green tea every day also improves liver enzyme levels.
Oatmeal
Oatmeal is a popular, easy-to-make, and nutritionally rich breakfast. This fiber hero helps the liver function at its best and is high in a compound called beta-glucans. A bowl of oatmeal with fresh fruit helps the body fight against obesity, diabetes, and inflammation, cutting down the amount of fat stored in the liver and protecting it from potential liver disease.
Cruciferous Vegetables
Cruciferous vegetables like broccoli, cauliflower, brussels sprouts, and mustard greens are some of the best liver-friendly vegetables. They are packed with plant compounds like phytonutrients, carotenoids, and flavonoids that help neutralize toxins. These vegetables also contain certain compounds that trigger the reaction of certain enzymes in the liver, detoxifying carcinogens and heavy metals from the blood.
Fatty Fish
Fatty fish like salmon, sardines, tuna, and trout are packed with nutrients that lower the risk of developing certain cancers, heart diseases, and arthritis. Rich in omega-3 fatty acids, they reduce the harmful impact caused by non-alcoholic fatty liver disease. Being naturally anti-inflammatory, they also help with insulin sensitivity. Experts recommend eating fatty fish at least once a week, and if that’s not possible, fish oil supplements can be taken.
Avocado
Avocado is a superfruit rich in healthy fats and natural chemicals that, when eaten in a balanced manner, may slow down liver damage. They are packed with fiber that helps control weight and antioxidants that cleanse the liver and increase good cholesterol. Avocado toast or salad should be a part of your diet, as they greatly help control non-alcoholic fatty liver disease, along with enabling smooth function and repair of the liver.
Turmeric
Turmeric is a bright yellow spice that has been used for its healing properties and health benefits since ancient times. Its main compound, curcumin, has antioxidant and anti-inflammatory properties, making it a great choice for those looking to improve their liver health. It plays an important role in regenerating healthy liver cells and increasing natural bile production. Adding turmeric to your diet can be done in a number of ways, from adding it to your coffee to spicing up your curries.
Beets
Beets are a vegetable that come in a variety of colors and forms, and they contain an array of liver-friendly nutrients. They are especially beneficial for the overall detox of the body by unclogging the liver. Beets help stimulate lymphatic flow, which increases oxygen in the blood. Drinking beetroot juice also activates liver enzymes and increases bile production, which helps with complete liver detox. Beets also contain fiber and vitamin C, which helps cleanse the digestive system.
Olive Oil
If you’ve been cooking foods in refined oil, butter, or margarine, then you may be causing more harm than you know to your liver. Making the switch to olive oil will not only be great for your liver but will also protect the heart, stop weight gain, and manage long-term diabetes. Good olive oil is a complex combination of 30 natural phytonutrients that support liver function and soothes inflamed cells in the liver. When ignored, these cells will go on to synthesize collagen and weaken the liver.
Nuts
Nuts like walnuts, almonds, pecans, and hazelnuts are concentrated with liver-friendly nutrients. Substituting unhealthy snacks with trail mix or granola bars containing an assortment of nuts and dried fruits helps fix liver damage caused by fatty liver disease. When eaten regularly, these tiny but nutrient-dense foods also contain active compounds that reduce oxidative stress and inflammation. Just a handful of nuts every day will be beneficial in maintaining liver health, but it is important to remember that all nuts are high in calories and should be eaten in moderation.
Lemon
Drinking lemon water in the morning is one of the best ways to kick-start your day. Not only does it cleanse the liver, but it also keeps the immune system intact. Lemon juice stimulates the liver to flush out toxins and allows proper function. Ever wonder why people drink lemon juice for a hangover? It’s because lemon juice has the capacity to reverse the ill effects of excessive alcohol consumption. Lemon and lime also protect the liver from damage and are effective if you’re looking to lose a couple of pounds.
Grapes
Grapes, especially red and purple ones, are packed with liver-friendly nutrients. The beneficial plant compounds lower inflammation, prevent damage, and increase antioxidant levels. Eating grape seed extract supplements for around a month improves liver function, especially in people suffering from non-alcoholic fatty liver disease. Packed with essential vitamins, riboflavin, manganese, and potassium, eating just one cup of whole grapes keeps the bones healthy. The plant compounds also prevent chronic diseases.
Conclusion:
The liver deserves more attention. After all, it has the important job of filtering out toxins. Eating the right foods will not only protect your liver but will boost your overall health.
The best way to avoid liver disease starts with eating right and choosing a more active lifestyle. If you’re looking for more ways to take care of your liver, then stay away from these foods. Also, look out for these warning signs your liver is full of toxins.
Sources: https://pastebin.com/WtqdmVPA
