If you want to strengthen or detoxify your liver, an unhealthy diet is obviously not an option, as it puts a strain on many important organs. The greatest harm also comes from frequent overeating and excessive consumption of processed foods such as fast food. As harmful as some of these may be for our liver, others can have a healthy and beneficial effect on it. Nutritionists identify several types of foods that help cleanse the liver of toxins and stimulate the functions of this important organ. Regular consumption of such foods is one of the most effective natural measures to improve liver health.
Our liver performs a variety of essential tasks, from productionimportant proteinsand cholesterol to the storage of vitamins, minerals and even carbohydrates. In addition, toxins such as alcohol, medications and natural metabolic by-products are broken down. To maintain our health, it is important to keep the liver in good shape. As the largest gland in the body, accounting for 2.5% of total body weight, it also has a number of important functions including digestion and detoxification.
When you strengthen your liver, you also support its thermoregulatory function. However, we often don't thinkabout our liver healthand how we can improve them. There are some foods and natural products that strengthen and detoxify your liver naturally. These should above all be rich in antioxidants, omega-3 fatty acids, vitamins, catechin and selenium. When combined, these nutrients can strengthen and detoxify the liver and help with serious liver disease.
Citrus fruits such as lemons and grapefruit
Grapefruit is one of the most complete dietary sources of glutathione - a powerful antioxidant with essential beneficial effects on the liver. It also helps accelerate the production of proteins in liver cells. In addition, grapefruit is also rich in vitamin C, potassium and fiber, which also provide benefits for the vital organs. Another food that is beneficial for the liver are lemons. They are also rich in vitamin C, as well as an antioxidant that can prevent liver damage. Nutritionists even recommend consuming lemons daily for best results.
Coffee and tea for the liver
As a refreshing drink, coffee also has good properties that can reduce the risk of liver disease. However, researchers are not sure what causes this effect. These benefits appear to be due to its ability to prevent the formation of fat and collagen, two of the main indicators of liver disease. For example, studies have repeatedly shown that drinking coffee reduces the risk of liver cirrhosis, or permanent liver damage, in people with chronic liver disease. In the study data, consuming 3 cups of coffee daily is associated with a 44% reduced risk of liver disease. Despite its positive effects on the liver, researchers emphasize that coffee cannot reverse the negative effects of excessive alcohol consumption.
Tea is generally considered to be beneficial for health, but it has also been shown that a tea drink can be particularly beneficial for the liver. A large Japanese study found that drinking 5 to 10 cups of green tea per day was associated with improvements in blood levels of liver health. For example, a study in mice found that black tea extract reversed many of the negative effects of a high-fat diet on the liver as well as improved blood levels of liver health. Nonetheless, some people, especially those with liver problems, should be cautious before consuming green tea as a dietary supplement. That's because there are several reports of liver damage resulting from the use of supplements containing green tea extract.
Avocado
Consuming avocado is also beneficial for liver health. Their beneficial effects are due to the antioxidant glutathione, which is responsible for filtering harmful substances through the body. In addition, glutathione prevents damage to liver cells. So avocados are one of the foods that are very useful. Brazilian butter pear helps remove the toxic substances that destroy all the health cells in the liver. Nutritionists say that the liver can be kept healthy if you eat avocados regularly.
Blueberries and other berries
Blueberries delay the development of liver fibrosis: at least that's what a new study claims. Chinese scientists recently published the results in the specialist issue of the World Journal of Gastroenterology. Since most of the popular drugs used in the treatment of liver diseases have a number of undesirable side effects, medicine increasingly turned to effective and safe natural products. Blueberries, also called “superfood”, have long proven their beneficial and healing effects on the eyes and brain. They also have anti-cancer effects and are among the foods with proven health benefits. The fruits of blueberries are rich in vitamins, trace elements, minerals, tannins and flavonoids.
Garlic
Garlic is rich in selenium and allicin and activates enzyme complexes that support liver function. Regular consumption of garlic, even in small quantities, has a beneficial, detoxifying effect on the important organ. According to Huffington Post, garlic helps the liver activate the enzymes that eliminate toxins in the body. In addition, garlic contains high levels of natural compounds that help cleanse the liver. For example, allicin has antioxidant, antibiotic and antifungal properties, while selenium increases the effects of antioxidants. Garlic also contains arginine, which also has beneficial properties for liver health.
Leafy vegetables and cruciferous vegetables
Fresh green leafy vegetables contain a variety ofbioactive substances, which have strong detoxifying effects on the liver and the body as a whole. They also promote the excretion of heavy metals, pesticides and other chemicals in the blood that have accumulated in the tissues. Cruciferous vegetables like Brussels sprouts and broccoli are known for their high fiber content and distinctive flavor. They are also rich in beneficial plant compounds.
A recent study in men with fatty liver disease found that broccoli extract improved liver function and reduced oxidative stress. So far, cruciferous vegetables are a promising food for liver health. Try lightly roasting these with garlic and lemon juice or balsamic vinegar to turn them into a tasty and healthy dish.
Nibble on nuts
Regular consumption of nuts is called a universal liver enhancer. Nuts are rich in omega-3 fatty acids, vitamin E and other bioactive substances that act as hepatoprotectors. They help reduce liver fat and strengthen liver cell membranes. This protects the liver from damage and successfully complements 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 people with nonalcoholic fatty liver disease found that nut consumption was associated with improvements in liver enzyme levels. While more high-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 eat whole grains at the expense of white flour are far less likely to suffer from liver disease. These foods are among the most useful for the liver. Regular consumption of whole grains supports both the body's functions and the prevention and treatment of liver diseases. 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 your liver with fatty fish
Oily fish contain omega-3 fatty acids, healthy fats that reduce inflammation and have been linked to 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 gain, keep enzyme levels normal, fight inflammation and improve insulin resistance.
While eating omega-3-rich fatty fish seems to be beneficial for your liver, adding more omega-3 fats to your diet isn't the only thing you can consider. The ratio of omega-3 fatty acids to omega-6 fatty acids is also important. Most people today exceed the intake recommendations for omega-6 fats, which are 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 your intake of omega-6 fats.
Quark and dairy products
In addition to the fact that cottage cheese is a complete dietary food, it is on the list of products that help build high immune protection. Its contents contain large amounts of phosphorus and calcium, as well as about 20 amino acids, many of which are essential. It is the presence of certain useful substances that make curd suitable food during the cold six months.
Typically, these valuable substances are provided by consuming various fruits and vegetables in the summer. That is why cottage cheese can be considered an appropriate substitute for the winter, which should be present at our table every day. Due to its nutritional composition, curd is an important element in nutritional plans recommended for patients with liver and gallbladder diseases.
olive oil
Olive oil is considered a healthy fat because of its many health benefits, including positive effects on heart health and metabolism. However, 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 is part of the first stage of liver disease. The positive effects of olive oil on liver fat as well as other aspects of health make it a valuable component of a healthy diet.
Your liver is an important organ with many essential functions. Therefore, it makes sense to do everything you can to protect it, and the foods listed above have shown positive effects. These include reducing the risk of liver disease and cancer, increasing antioxidants and detoxification, and protecting against harmful toxins. Including these foods in your diet is a natural and healthy way if you want to strengthen your liver and keep it functioning optimally.
