Foods To Include In Your Diet For A Healthy Liver.The liver is a key organ of the digestive system that performs many functions. Some of them include metabolizing fats, carbohydrates and protein. It also helps regulate hormones.
So to celebrate World Liver Day 2023, here are a few foods to include in your diet that can help keep your liver in good shape!
- Garlic
The liver is a vital organ that works hard to help your body detoxify, store glycogen, and produce bile. It also plays a role in protein synthesis and metabolism.
Eating a healthy diet, exercising regularly, and avoiding alcohol can protect your liver from oxidative stress and damage. You can do this by adding a variety of foods to your diet that support healthy liver function.
Garlic is a great food to add to your diet as it is a natural detoxifier and has many other benefits for your health. It is rich in allicin, a compound that has anti-inflammatory properties and helps the liver to remove toxins.
Studies have shown that garlic can reduce hepatic triglyceride and cholesterol content, serum ALT and AST levels, and liver weight. It also decreases hepatic steatosis, oxidative stress, and inflammation.
- Grapefruit
The liver is a vital organ in our body that carries out many essential activities like digestion, immunity, metabolism and nutrient storage. It also helps in detoxifying the blood and breaking down toxins.
It is very important to keep your liver healthy and functioning properly as it has the ability to regenerate itself. Therefore, it is crucial to eat the right kind of food and drinks that help in removing toxins from your system.
One fruit that is very good for the liver is grapefruit. It is a rich source of vitamin C which has anti-inflammatory properties and protects the liver from oxidative damage. It is also a natural detoxifier and helps in the production of liver-detoxifying enzymes.
- Green Tea
Green tea is packed with antioxidants that have been linked to improving blood markers for liver health. In fact, in one study, participants with nonalcoholic fatty liver disease who consumed green tea extract for 12 weeks showed improved oxidative stress and a reduced risk of developing cirrhosis.
Lemons are a great source of vitamin C, which helps protect your liver from free radical damage. The citrus fruit also delivers a powerful dose of naringenin, which may help support your liver’s function.
Walnuts are another good choice as they help to flush fat-soluble toxins from the liver. They are also a good source of glutathione, which is necessary for liver detoxification.
- Berries
The liver is a crucial organ in the body that helps protect the body against disease and ensures good health. It performs a variety of important functions such as detoxifying the body, regulating blood pressure and helping to produce red blood cells.
A healthy diet plays a vital role in keeping your liver functioning well. It should be low in saturated fat, sugar and salt, and high in vegetables and fruits, whole grains, legumes and healthy fats such as extra-virgin olive oil.
Berries, such as blueberries and raspberries, are rich in antioxidants and phenolic acids that help protect the liver against oxidative damage. The phenolic acid in these berries also serves as a liver-friendly iron chelator.
- Broccoli
The liver does many jobs in the body, including removing excess fats and cholesterol and regulating blood sugar levels. It also converts amino acids into protein for energy and eliminates ammonia produced during metabolism.
To keep your liver healthy, eat plenty of fresh fruit and vegetables, avoid fatty foods like red meat, trans fats and excess salt, and drink a lot of water. Limit your alcohol consumption, too, as excessive alcohol can cause cirrhosis of the liver.
A natural compound called indole found in cruciferous vegetables, such as broccoli and cauliflower, may help prevent or treat nonalcoholic fatty liver disease (NAFLD). It helps boost the liver’s detoxification enzymes, improve blood levels of liver enzymes, and reduce inflammation.