20 Best Foods for a healthy liver
The liver is the powerhouse of the human body. It performs several important tasks starting from producing proteins, cholesterol, and bile. It also stores vitamins, minerals, and even carbohydrates. It breaks down toxins like alcohol, medications and other by-products of metabolism. Hence, it is very important to keep the liver healthy and strong.
In today’s world, there is immense exposure to environmental hazards starting from pollution to the high intake of unsaturated fat-based food. The liver faces issues due to excessive eating of processed food. To keep the liver fit, there are several food items that can be consumed on a regular basis to reduce the ill-effects of the toxins and to cleanse the liver.
Here we have brought together a set of Foods to Eat for a Healthy Liver which you can include in your diet to take safe care of your liver in your normal routine life. Remember Healthy liver can save you from the risk of many diseases.
Foods for Good Liver
A 2015 study that appears in the journal Evidence-based Complementary and Alternative Medicine reports that a large number of plant foods may be helpful for the liver. We have also included the best food for a good Liver from that list.
Small amounts of garlic have the ability to activate liver enzymes to flush out the harmful toxins. Allicin and selenium are the main ingredients in garlic which help the liver to work better and maintains the liver in undamaged shape.
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Citrus fruits such as grapefruit, lemon, orange are high in vitamin C and antioxidants which are natural cleansing agents. Liver detoxification can be done by consuming freshly made grapefruit juice since it holds the enzymes to drain out carcinogens and other harmful materials of the body.
3. Leafy Vegetables:
Kale, cabbage, sprouts and other leafy vegetables have elevated levels of sulfur which supports the cleansing of the liver by removing toxic chemicals. Dandelion has the element of taraxacin which stimulates the digestive organs and triggers the liver and the gallbladder to release bile which supports digestion and fat absorption.
4. Sprouted beans, seeds, grains, nuts
Sprouted beans, nuts are enriched in enzymes and proteins which become catalysts for the body’s healthy metabolism. The liver is one of the organs which is cleansed by sprouted beans, grains, nuts. Broccoli sprouts are enriched with sulforaphane which protects the body from carcinogens.
Include these dry fruits in your daily diet for better health.
Eggs are high in good quality proteins, amino acids, cholesterol and important nutrients. Egg yolk is rich in choline which is a co-enzyme and helps in protecting the liver from toxins and other heavy metals.
Here are some delicious recipes to eat eggs.
Berries are one of the tastier and healthier food to keep your liver healthy. Phytochemicals are ingrained in blueberries, strawberries, raspberries which are anti-oxidant rich-plant compounds that help the liver to protect the body from free radicals and oxidative stress.
An apple a day keeps the doctor away! It is a true saying since they have high phenolic compounds including flavonoids which can fight inflammatory disease. The pectin content in apples protects from building toxins in the body.
Read More: Benefits of Apple Cider Vinegar
The liver can be taken care of with cups of coffee. It protects the liver from diseases and helps to prevent damage to the liver. Coffee reduces the risk of liver cancer by decreasing inflammation and increases levels of the antioxidant glutathione.
Both kinds of grapes: red and purple contains a variety of beneficial compounds. Hence it has been seen that grape and grape juice helps to maintain the health of the liver.
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10. Beetroot juice:
It is rich in nitrates and antioxidants called betalains which benefits the liver and heart. It prevents inflammation in the liver and reduces oxidative damage. It is one of the best foods to eat for a healthy liver.
Oatmeals are full of fibers and fiber is an important tool for digestion. So, including oatmeal in the diet is an easy way to add fiber to the diet and we all know that the fiber is very helpful for the liver.
Also, Oats and oatmeal are high in compounds called beta-glucans which are very biologically active in the body. They are helpful for the immune system and they fight against inflammation.
Broccoli contains glucosinolate that helps the liver to produce detoxifying enzymes. It also contains sulfur compounds that help with liver health. This makes in one of the Best Foods for a Healthy Liver.
13. Green Tea
Green Tea contains catechins which are a plant-based antioxidant. It is known for improving liver function. Try to use natural green tea not green tea extract.
Any green leafy vegetables are high in chlorophyll that filters toxins out of the bloodstream. It can neutralize heavy metals to protect the liver. Leafy vegetables also have a strong antioxidant named glutathione that can help in keeping your liver working right.
15. Prickly Pear
The fruit, as well as the juice of prickly pear, is helpful in maintaining liver health. It induces the upregulation of liver LDL binding in familial heterozygous hypercholesterolemia.
16. Herbs and Spices
Milk thistle, turmeric, and Burdock are few herbs that enhance the body’s natural detoxification system and support the function of the liver. Dandelions support the digestive system by maintaining a proper flow of bile.
The banana has around 450 mg of Potassium, high amounts of vitamin C and B6, and other minerals and fiber. All these are extremely important for our bodies. The dietary fibers in banana lowers cholesterol levels and helpful in controlling blood sugar levels.
The ripe papaya helps in reducing oxidative stress in adults and people with prediabetes. It also helps in mild hypothyroidism and liver disease. One study shows that papaya is an efficacious medicinal fruit for use in the prevention or treatment of Non-alcoholic fatty liver disease (NAFLD).
Watermelon helps the liver in processing ammonia that reduces pressure on the kidneys while getting rid of excess fluids. It is rich in potassium that makes it a great natural electrolyte. This helps in controlling the action of nerves and muscles in the body.
Few other best foods for health livers are:
- brown rice
- greens such as kale and collards
Along with all these foods for good liver, do drink lots of water. It helps in detoxifying the body. You can also include detox water in your daily drink instead of plain water.
You should know about the food that you should avoid in order to keep your liver healthy. Below is the list of food to avoid:
Foods to avoid:
- Fatty Foods
- Excess Sugar
- Excess Salt
- Packaged Snack Food
- Starchy food
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You can start with some of the above-mentioned Foods for a Healthy Liver and share with us your experiences. You can include certain food items in your diet to maintain your liver healthy and fit.
Stay Healthy, Stay Happy..!! 🙂