The Best Diet for Healthy Liver
Have you ever thought how important for your health is liver? Most of people know that liver plays important role in detoxification process. But this is only one function of liver. In fact is hard to list all functions of this organ. This is why liver is so important –this is why you have to protect it. How can you do that? The easiest way is to choose proper diet. Let’s check what the best foods for healthy liver are.
What are the liver functions?
First of all you have to be aware why it is so important to protect your liver. Liver has several functions, very important for your health and life. The most important functions are:
- Combating infections in the body
- Manufacturing bile
- Turning food into energy
- Processing digested foods from the intestine
- Clearing the blood of infections and particles
- Storing vitamins, iron and other essential chemicals
- Regulating and manufacturing several hormones including sex hormones
- Controlling levels of glucose, amino acids and fats in the blood
- Making proteins and enzymes responsible for many chemical reactions in your body
- Destroying toxins and drugs.
What nutrients you have to provide to your body?
Lycopene is a potent antioxidant found in papaya, oranges, watermelons, tomatoes etc.
This mineral is a component of antioxidant enzymes. Selenium is common in plant foods like wheat and rice.
You can find it in carrots, sweet potatoes, mangos, spinach etc.
- Vitamin A
You will find vitamin A in egg, mozzarella cheese, milk and sweet potatoes.
- Vitamin C
Especially citrus fruits are rich in this vitamin. Also fish, poultry and cereals contain vitamin A.
- Vitamin E
List of foods rich in vitamin E include: nuts, mango, broccoli, corn, safflower, soybean oils etc.
What are the best foods for healthy liver?
Generally there are two main groups of foods healthy for the liver. First are those that are high in antioxidants. Second are foods that promote the detoxification process of the liver. If you want to protect your liver you should add to your diet:
- High – antioxidant fruits
According to US Department of Agriculture at Tuffs University fruits with the highest levels of antioxidants are: strawberries, prunes, blackberries, plumps, blueberries, pink grapefruit, raisons, oranges, pears, cantaloupe and apples. Why antioxidants are so important? They protect your liver from the high levels of free radicals (free radicals are produced during the process of detoxification).
- Whole grains
Grains like brown rice are packed with B-complex vitamins. These nutrients improve overall liver decongestion, liver function and overall fat metabolism. Try to avoid white flour – try to eat whole wheat alternatives.
- Green tea
Green tea is rich in plant antioxidants – catechins – they assist the liver overall functions. As you can see this beverage is a great way to improve your overall diet.
- Cruciferous vegetables (cabbage, Brussels sprouts, cauliflower, broccoli)
These vegetables are rich in chemicals that neutralize several toxins like aflotoxin (from peanuts) or nitrosamines (from cigarette smoke). What is more they are packed with glucosinolates – it helps your liver to produce enzymes helpful in detoxification processes.
- Olive oil
Cold-pressed organic oils used in moderation can be great for your liver. They provide a lipid base that suck up toxins.
- Onions and garlic
Garlic is full of allicin. Your liver needs this substance for effective detoxification. Also it helps the liver rid the body of some food additives, mercury and the hormone oestrogen.
- Leafy green vegetables
Leafy greens can be consumed juiced, cooked or raw. They are really helpful in cleansing the liver. Thanks to them your liver will be able to neutralize pesticides, chemicals and heavy metals. Try to add to your diet chicory, dandelion greens, arugula, spinach, mustard greens and bitter gourd.
This tonic is capable of absorbing heavy metals.
Walnuts contain high amount of the amino acid arginie. Thanks to that they support the liver in detoxifying ammonia. Also they are rich in omega-3 fatty acids and glutathione which support liver cleansing actions.
It is one of the best spices for healthy liver. Turmeric boosts liver detox and therefore you should add it to your meals.
They are quite important because they increase bile production. Bile helps your body remove harmful micro-organism and toxins through the bowel.
- Beets and carrots
Both are high in beta-carotene and plant-flavonoids. Consuming carrots and beets can improve and stimulate overall liver function.
- Limes and lemons
Lemons and limes are packed with high amount of vitamin C. This vitamin helps your body in synthesizing toxic materials. Try to drink freshly-squeezed lime or lemon juice in the morning – it will help stimulate your liver.
Cabbage works like cauliflower or broccoli and therefore it helps the activation of two liver detoxifying enzymes. This is why you should add to your diet coleslaw, sauerkraut, cabbage soup and kimchi.
Thanks to avocados your body produces glutathione – necessary substance for your liver to cleanse toxin. According to researchers regularly consumption of these fruits improves the liver health.
If you are thinking about diet for a healthy liver, you need to remember about some clues. Your diet should be based on fluids and foods rich in antioxidants. Try to avoid excess consumption of alcohol. Also your diet should be balanced with plenty of vegetables, fruits and animal protein with a fat. Keep in mind that liver is really important for your health. Check your diet, make it better and protect your life.