12 Best Foods That Keep Your Liver Healthy
The liver is one of the vital organ in the body that is responsible for breaking down substances and expelling toxins from the body. The liver is also responsible for producing bile, another form of detoxification that is metabolically necessary for the breakdown and assimilation of fats and proteins from your food. Without a well-functioning liver, your body will be unable to cleanse itself and absorb nutrients. So, it is important to keep your liver healthy.
There are many things you can do to optimize the health of your liver, including eat a healthy diet, drink clean water, limit antibiotics and alcohol consumption, and avoid environmental toxins.
The foods you eat on a daily basis play a huge role in maintaining a healthy liver. If you want to keep your liver healthy, here are top 12 liver cleansing foods to include into your diet.
Garlic contains numerous sulfur-containing compounds that have the ability to activate the liver enzymes responsible for flushing out toxins from the body. Garlic is also loaded with allicin and selenium, two natural compounds that aid it in the detoxification process. The best way to get the most benefits of garlic is to eat it raw. Consume at least three to four cloves of fresh garlic every morning.
2. Green Tea
Green tea contains catechins, a type of plant antioxidant, which has been shown in studies to be able to eliminate liver fat accumulation and protects the liver against toxins.
According to a study published in the journal Carcinogenesis, drinking green tea regularly can also help to prevent liver cancer. To get the benefits of green tea in order to help detoxify your liver, drink 2 to 3 cups per day or take a green tea extract once daily.
Turmeric has long been used in Ayurvedic and Chinese medicine to treat digestion and liver disorders. Turmeric contains a powerful phytochemical component known as curcumin.
According to the University of Maryland Medical Center, curcumin stimulates production of bile and improves overall function of the gallbladder. The liver uses bile to eliminate toxins and harmful compounds. Not only this, it also helps repair liver cells from damage.
To get the best benefits from turmeric to detoxify your liver, mix 1/4 tsp of turmeric powder with a glass of boiling water. Let it steep for 3 minutes and drink the mixture twice a day.
4. Leafy Green Vegetables
Green vegetables, such as arugula, bitter gourd, broccoli, brussels sprouts, leeks, spinach, mustard greens, are extremely high in plant chlorophylls which assist in liver function by neutralizing chemicals, heavy metals, and pesticides from the environment and your foods.
Grapefruit contains a good amount of glutathione-producing compounds that boost the production of liver detoxification enzymes. It also contains a flavonoid compound known as naringenin that help breakdown fat in your body.
Like grapefruit, avocados contain glutathione, a compound that is necessary for the liver to cleanse harmful toxins. Some research has shown that eating one or two avocados per week for as little as 4 weeks can make a tremendous difference in one’s liver health. While avocados are high in fat, much of the fat is monounsaturated variety, which has been shown to lower LDL (bad) cholesterol levels.
Walnuts are a good source of amino acid arginine, which helps the liver detoxify ammonia, a waste product in the body. They are also a rich source of glutathione and omega-3 fatty acids, which support liver detoxification.
Apples are high in pectin, a type of fiber that is essential for cleansing and releasing toxins from the digestive tract.
According to one study, apple polyphenols have a significant protective effect against acute liver toxicity which may be due to their free radical scavenging effect, inhibition of lipid peroxidation, and the ability to increase antioxidant activity.
Beetroots are another great liver cleansing food as they contain high amounts of flavonoids and beta-carotenes, which have the ability to increase the functions of the liver. They have also been found to be able to naturally purify your blood. To get the liver cleansing power of beets, simply add fresh beetroot or beetroot juice to your daily regimen.
10. Citrus Fruits
Citrus fruits such as lemons and limes are extremely rich in vitamin C, which helps stimulate the liver and aids the synthesizing of toxic materials into substances that can be absorbed by water.
The high amounts of vitamin C in these citruses can also help to produce more enzymes and help in better fat digestion. To get the benefits, you should drink freshly-squeezed lemon or lime juice in the morning lemon water at least 2 to 3 times per day.
Lentils are rich in fiber, which is used by the body to get rid of toxins. They’re also easy to digest and offers nutrients that your body needed to maintain the liver health. You can soak lentils in water or prepare them in soup.
12. Olive Oil
Olive oil is great for the liver when used in moderation. It provides a lipid base that can suck up harmful toxins in the body. Therefore, it will share the liver’s load, allowing the liver to work at a slower and healthier pace.
For the best results, buy extra virgin olive oil as it has more nutrients and it does not contain any chemicals substances. Store it in a dark and cool place. Don’t heat it and use it raw in order to ensure it maintains the liver-healthy benefits.