Diet for a healthy liver : Do's and Don'ts

Diet for a healthy liver discussed in this article have demonstrated beneficial effects on the liver and incorporating these foods into your diet is a natural and healthy way to help keep your liver functioning at its best.

The liver is one of the largest and most important organs in the body. It is the primary organ of detoxification and performs many other functions including metabolizing fats, carbohydrates, and proteins, balancing hormones, blood sugar stability, the formation of ketones, and aiding digestion.

Liver detoxification

Liver does filtering and detoxification of natural and environmental toxins and pathogenic organisms in the body. It also recognizes toxic substances and converts the toxic substances into benign substances that can be released and removed by the kidneys or the gallbladder.

Digestion and nutrient regulation

Liver acts as a digestive organ and plays a central role in all metabolic processes in the body, helping metabolize fats, proteins, and carbohydrates. It stores the vitamins and minerals and releases into the blood when needed and converts nutrients in our food into essential blood components. It also produces bile which is essential for absorbing fats in our diet. Bile is secreted by the liver and stored in the gallbladder. Bile aids in the elimination of fat-soluble toxins and excess substances such as hormones from our bodies.

Home remedies for healthy liver

1. Garlic

Garlic helps your body produce and release enzymes that flushes out the toxins from your liver. The cleansing of the liver also includes the buildup of harmful fats and because the garlic has many natural compounds. Garlic is rich in allicin, vitamin c, vitamin B6, and selenium which all play a role in detoxification. Allicin is a sulfur compound that has antioxidant, antibiotic, and antifungal properties. Selenium is a naturally detoxifying mineral which helps alleviate the burden on the liver by increasing the action of antioxidants. Consume garlic cloves on an empty stomach to extract maximum benefit from this healthy food.

2. Avocados

Avocados are rich in healthy fats and help in the reducing the build-up of unhealthy fats on the liver surface. Thus, slowing down the damage of the liver. They are also low in glycemic index, so they help in removing toxins from the liver, which lead to organ damage. Plus the high fiber improves the metabolism, which further promotes healthy weight loss. This fat-rich food helps in the production of glutathione, which helps the liver detoxify the body.

3. Grapefruit

Grapefruits are juicy and delicious, and help in repairing the liver damage done due to a fatty liver. The high level of Vitamin C and 2 main antioxidants found in grapefruit naringenin and naringin which help in reduction of hepatic fibrosis and help flush out all the toxins from the body, therefore, protecting the cells and repairing the damage in the liver. Just one cup of grapefruit meets the daily vitamin C intake. Just keep in mind that the fruit can also affect drug metabolism. If you’re on medications, talk to your doctor before digging into them

4. Berries

Blueberries and cranberries contain vitamins, minerals, and antioxidant phytonutrients called anthocyanins which give berries their distinctive colors. anthocyanins have demonstrated antioxidant, anticarcinogenic and anti-inflammatory biological activity. Berries can increase immune cell response and lower inflammation.

5. Eggs

Eggs contain sulfur compounds, methylation elements, and glutathione precursors. They have the full array of amino acids and are considered perfect proteins. They also contain carotenoid antioxidants such as vitamins A and E. They are also a rich source of vitamin D, omega 3 fatty acids and healthy saturated fat that makes for strong and vibrant cell membranes.

6. Green Tea

Green Tea is a famous herbal tea, especially for weight loss. Having green tea everyday can help your body absorb fat and thus reducing the fat storage in the liver. It’s rich in antioxidants, which helps the liver functions and protects it from harmful toxins. Green tea, licorice tea and dandelion root tea are effective natural remedies for liver problems. Brew the concoctions made from green tea or dandelion root powder or powdered licorice root and drink it a few times daily until liver functions improve. Include these as a part of your everyday diet.

7. Tofu

The soy protein found in Tofu helps in reducing the overall fat buildup in the body. In simple words, it simply carves out a path of the fat to be eliminated rather than storing them. This relieves the organ from the pressure and helps reduce the damage of the liver cells.

8. Coffee

Other than being just a pick me up in the mornings, coffee is also very helpful during fatty liver disease. Coffee’s properties help remove the enzymes that cause harm to the liver cells. Coffee is especially helpful for people that have the alcoholic fatty liver disease. Having two cups a day may be quite helpful, but it’s not a cure all.

9. Olive Oil

Olive oil is rich in antioxidants as well as omega 3 fatty acids. As we mentioned earlier, omega 3 is very important in improving the liver function. Because of its healthy properties, it reduces the amount of fat that is deposited in the body and protects it from further damage as well.

10. Cruciferous vegetables

Cruciferous vegetables include Brussels sprouts, broccoli, cauliflower, kale, and mustard greens. They contain phytonutrients, carotenoids, and flavonoids that help neutralize toxins. They also contain glucosinolates which are sulfur-containing compounds that are broken down to metabolites that trigger specific enzymatic reactions that help detoxify carcinogens and heavy metals from the blood. They also aid in digestion. Broccoli contains vitamin E which is an important antioxidant for the liver. It is important to combine cruciferous vegetables with healthy fats for better absorption of fat-soluble vitamins.

11. Beets

These are root vegetables that are high in antioxidants and nutrients such as folate, pectin, betalains, and betaine. They contain significant amounts of fiber, manganese, potassium, vitamins A and vitamin C. They improve enzymatic activity and stimulate bile flow which breaks down toxic wastes to help excrete them from the body faster

12. Turmeric

We all know about miraculous benefits of this golden herb, turmeric helps in bile production and helps in detoxifying liver, also turmeric helps in reducing free radicles which lead to damage. Antiseptic and antioxidant properties of turmeric aid in good liver health. Consume turmeric with milk or honey.

13.Herbs

Herbs such as milk thistle, ginger, dandelion root, cilantro, garlic, and turmeric are powerful for detoxification. Most of the herbs that support the liver are bitter, as this activates the liver to create bile and clear out old waste.

14. Nuts

They are an excellent source of healthy monounsaturated and polyunsaturated fats that protect against fat accumulation. Walnuts contain the amino acid arginine which is necessary to remove ammonia from the body. They also contain glutathione and omega 3 fatty acids. Hence they can improve lipid profile, hepatic steatosis, and inflammation.

15. Water

Water is the easiest available and most underrated one. Drinking enough water helps in removing the toxins from the body which in turn help liver directly.

16. Leafy Green Vegetables

The most nutrient-dense leafy greens are spinach, kale, chard, arugula, swiss chard, collards, and book Choy. These are excellent sources of potassium, manganese, and magnesium. They also contain chlorophyll which assists the liver by neutralizing heavy metals and toxic chemicals.

17. Apples

Pectin in apples helps the release of toxins from the digestive track thereby reducing the workload of the liver. Eat apple after dinner or drink the juice at least 2-3 times a week for good liver health. Use apples in salads and desserts to increase its consumption.

Habits for healthy liver

Eating foods good for the liver can help keep the organ healthy. Some food items that can help the liver are:

Coffee
Tofu
Oatmeal
Walnuts
Avocado
Milk and Low-Fat Dairy Products
Sunflower Seeds
Olive Oil
Green Tea
Grapefruit
Blueberries
Cranberries
Grapes

Other than healthy food for liver, some LIFESTYLE CHOICES can help keep it healthy. These include:

Being active
Exercising regularly
Keeping the body weight under check
Getting proper vaccinations
Avoiding weight loss medicine
Protecting yourself against diseases like Hepatitis C or B
Keeping your cholesterol, hypertension and blood sugar levels under control

To conclude

Your liver plays a very important role and it’s recommended that you do what you can to protect it for a healthy life. The foods listed above have demonstrated beneficial effects on the liver and incorporating these foods into your diet is a natural and healthy way to help keep your liver functioning at its best like– lower the risk of liver diseases and protect your liver against harmful toxins.