When you want to strengthen and detoxify your liver, an unhealthy diet is not an option because it puts a strain on many important organs. The biggest damage on the organism is caused by frequent overeating and excessive consumption of processed foods like fast foods. As harmful as some of them may be to our liver, others can be healthy and beneficial. Nutritionists identify different types of food that help purify the liver from toxins and stimulate the functions of this important organ. Regular consumption of such foods is among the most effective natural measures for improving liver health.
How to strengthen and detoxify your liver – Eat healthy!
Our liver performs a variety of essential tasks, from the production of key proteins and cholesterol to the storage of vitamins, minerals and even carbohydrates. In addition, toxins such as alcohol, drugs and natural by-products of metabolism are broken down. In order to maintain our health, it is important to keep the liver in shape. As the largest gland in the body, which accounts for 2.5% of total body weight, it also has a number of important functions, including digestion and detoxification.
In addition, if you strengthen your liver, you also support its thermo-regulatory function. However, we often do not think about our liver health and how we can improve it. There are some foods and natural products that will strengthen and detoxify your liver in a natural way. These should be rich in antioxidants, omega-3s, vitamins, catechins and selenium. In combination, these nutrients can strengthen and detoxify the liver and help with severe liver disease.
Citrus fruits like lemons and grapefruit
Grapefruit is one of the most complete dietary sources of glutathione – a powerful antioxidant with a positive effect on the liver. It also helps to speed up the production of proteins in liver cells. In addition, grapefruit is also rich in vitamin C, potassium and fiber, which also bring benefits to the vital organs. Another, beneficial food for the liver are the lemons. They are also rich in vitamin C. Lemons are also antioxidant that can prevent damage to the liver. Nutritionists recommend daily consumption of lemons for best results.
Coffee and tea for the liver
As a soft drink, coffee also has good properties that can reduce the risk of liver disease. However, the researchers are not quite certain what the reason for this effect is. These benefits seem to be due to its ability to prevent the formation of fat and collagen, two of the leading indicators of liver disease. For example, studies have repeatedly shown that drinking coffee lowers the risk of liver cirrhosis or permanent liver damage in people with chronic liver disease. In the study data, the consumption of 3 cups of coffee every day is associated with a 44% reduced risk of liver disease. Despite the positive effects on the liver, the researchers emphasize that coffee cannot reverse the negative effects of excessive alcohol consumption.
Tea is generally considered to be good for the health, but it has been determined that it can be of particular use to the liver. A large Japanese study found that drinking 5 to 10 cups of green tea a day was associated with an improvement in blood levels. For example, a study on mice revealed that black tea extract reversed many of the negative effects of a high-fat diet on the liver as well as improved blood levels. Nonetheless, some people, especially those with liver problems, should be careful before consuming green tea as a dietary supplement. This is because there are several reports of liver damage due to the use of dietary supplements containing green tea extract.
How to strengthen and detoxify your liver – Avocado benefits
The consumption of avocado is also beneficial to the health of the liver. Its beneficial effects are due to the antioxidant glutathione, which is responsible for the filtration of pollutants by the body. In addition, glutathione prevents damage to the liver cells. Avocados are therefore among the foods that are very useful for the liver. The Brazilian butter pear helps to remove the toxic substances that destroy all the liver’s health cells. Nutritionists say the liver can be kept healthy if you eat avocados regularly.
Blueberries and other berries
A new study claims that blueberries delay the development of liver fibrosis. Chinese scientists recently published the results in the journal issue of the World Journal of Gastroenterology. Since most of the popular drugs for treatment of liver disease have a number of unwanted side effects, medicine has increasingly turned to effective and safe natural products. Blueberries, also called “super food”, have long proven their beneficial and healing effects on eyes and brain. They also have anti-cancer effects and are among the foods with proven health benefits. Blueberries are rich in vitamins, minerals, tannins and flavonoids.
Garlic is rich in selenium and allicin and activates enzyme complexes that support liver function. Regular consumption of garlic has a beneficial effect on the important organ, even in small quantities. According to Huffington Post, garlic helps the liver to activate the enzymes that eliminate toxins in the body. In addition, garlic contains a high proportion of natural compounds that help to cleanse the liver. For example, allicin has antioxidant, antibiotic and antifungal properties, while selenium increases the effect of antioxidants. Garlic also contains arginine, which also has beneficial properties for the health of the liver.
Leafy vegetables and cruciferous vegetables
Fresh green leafy vegetables contain a variety of bioactive substances that have a strong detoxifying effect on the liver and the body as a whole. They also assist the elimination of heavy metals, pesticides and other chemicals in the blood that have been accumulated in the tissues. Cruciferous vegetables such as Brussels sprouts and broccoli are known for their high fiber content and unmistakable taste. They are also rich in beneficial compounds.
A recent study on men with fatty liver found out that broccoli extract improves liver function and reduces oxidative stress. So far, cruciferous vegetables are a promising food for the health of the liver. Try to lightly roast them with garlic and lemon juice or balsamic vinegar to turn them into a tasty and healthy dish.
Nibble nuts and strengthen liver
Regular consumption of nuts is referred to as a universal liver enhancer. Nuts are rich in omega-3 fatty acids, vitamin E and other bioactive substances that act as hepatoprotectants. They help reduce liver fat and strengthen the membranes of liver cells. This protects the liver from damage and successfully helps the treatment of various liver diseases. They also have a beneficial effect on the secretory function of the organ to stimulate the production of liver enzymes.
A six-month observational study in 106 subjects with non-alcoholic fatty liver disease found that eating nuts has a role for the improvement of liver enzyme levels. While higher quality studies are needed, preliminary data suggests that nuts are an important food group for liver health.
Whole grain products
A specialized study suggests that people who regularly consume whole grains at the expense of white flour are far less likely to have liver disease. These foods are among the most useful for the liver. Regular consumption of whole grains supports both the functions of the body and the prevention and treatment of liver disease. The liver has the unique ability to regenerate its structures, and the ability to accelerate this process through certain foods should not be underestimated.
Strengthen liver with fatty fish
Fat fish contain omega-3 fatty acids, healthy fats that reduce inflammation and have been associated with a lower risk of heart disease. The fats contained in fatty fish also have a positive effect on the liver. In fact, studies have shown that they prevent fat build-up, keep enzyme levels normal, fight inflammation, and improve insulin resistance.
While consuming omega-3 rich fatty fish may be beneficial for your liver, adding more omega-3 fat to your diet is not the only thing you can consider. The ratio of omega-3 fatty acids to omega-6 fatty acids is also important. Most people today surpass the intake recommendations for omega-6 fats found in many vegetable oils. Too high a ratio of omega-6 to omega-3 can promote the development of liver disease. Therefore, it is also a good idea to reduce the intake of omega-6 fats.
Quark and dairy products
Apart from the fact that Quark is a dietary food, it is on the list of products that contribute to building a high level of immune protection. It contains large amounts of phosphorus and calcium as well as about 20 amino acids, many of which are indispensable. It is the presence of certain beneficial substances that make Quark suitable food during the cold period of the year.
Typically, these valuable substances are provided by eating various fruits and vegetables in the summer. Therefore, Quark can be considered as a suitable substitute for the winter, which should be present at our table every day. Because of its nutritional composition, quark is an important element in nutritional regimens recommended for patients with liver and gallbladder disease.
Olive oil is considered a healthy fat because of its many health benefits, including positive effects on heart health and metabolism. In addition, it also has a positive effect on the liver. It also increases levels of a protein in the liver that is associated with positive metabolic effects.
Fat accumulation in the liver is part of the first stage of liver disease. The beneficial effects of olive oil on liver fat and other aspects of health make it a valuable part of a healthy diet.
Your liver is an important organ with many essential functions. Therefore, it makes sense to do everything to protect it and the foods listed above have great positive effects. These include reducing the risk of liver disease and cancer, increasing antioxidant and detoxification, and protecting against harmful toxins. Adding these foods to your diet is a natural and healthy way to strengthen your liver and maintain its function.