The liver is a pivotal organ in the human body. It keeps a balance in the chemical level of blood. It produces a digestive enzyme called bile and excretes it according to the need of the body. It is greatly involved in the breakdown of fats in the body. It acts as a blood filter and purifier. It is also involved in the activation of certain enzymes in the body. It can act as a storage center for glycogen, as well as some vitamins and minerals.
It is extremely important to keep your liver healthy. If the liver is not functioning properly, it can cause nausea, appetite loss as well as blood through feces. Weakness of the liver eventually leads to jaundice and many other severe health conditions. Add the foods good for your liver in your diet to improve your liver health.
Here is a list of healthy food that can help you keep your liver healthy.
Coffee contains many healthy components including antioxidants, magnesium, potassium, vitamin B-2, and B-3 (riboflavin and niacin). Coffee is rich in caffeine. The digestion of caffeine releases Para xanthine chemical which fights against fibrosis. This can help your body fight against liver cancer, fatty liver cirrhosis as well as hepatitis C. However, consuming too much coffee can be bad for your liver as well. Keep your coffee consumption limited between 3-5 cups.
Oatmeal contains Iron, Magnesium, Zinc, Vitamin B1, and several other healthy elements. Being a great source of useful fibers, oatmeal is a portion of really good food for your liver. It reduces fats that cause liver diseases and in turn, also helps with a fat belly.
Green tea contains many vitamins (vitamin B2, vitamin C), Caffeine, Catechins, beta-carotenes, and Folic acid. Being an excellent source of antioxidants, green tea has proven to act beneficial for your liver. A study checked the effects of drinking green tea for straight 12 weeks helped enhance the liver enzymes, reduced the oxidative stress on the liver, and also lowered the deposition of fats in the liver.
Garlic contains manganese, selenium, calcium, potassium, phosphorus, and vitamins including vitamin C and vitamin B6 (pyridoxine). They say bad breath may be good for you! Selenium from garlic triggers certain enzymes in the liver and spew toxins from your body naturally. Thus, it is good, to deep cleanse your liver.
Herbs and spices
Herbs and spices contain several bioactive compounds such as flavonoids, polyphenols, vitamins, alkaloids, and Sulphur. Herbs such as oregano, rosemary, and sage are an amazing source of polyphenols. They can also be used to reduce salt consumption. Spices such as cumin, curry powder, and cinnamon have also proven benefits for the liver.
Berries include good amounts of antioxidants, fiber and vitamin C. Berries such as blueberries, cranberries, and raspberries contain polyphenols that keep your liver safe from harm. They are also proven beneficial for a healthy immune system. Berries are a portion of good food for liver regeneration.
Grapes contain potassium, fiber, vitamins, and resveratrol. Prefer whole seeded grapes in your diet to add rich antioxidants to your body. These can help your liver stay safe from damage and reduce inflammation. Grapes are the best food for liver detox.
Grapefruit is considered the healthiest citrus fruit because it contains an abundant amount of Vitamin C, fiber, phosphorus, potassium, and some other elements. Grapefruit helps the liver greatly in reducing inflammation. The antioxidants in grapefruit are an amazing way to help your liver function properly.
Prickly pears include several antioxidants including polyphenols, flavonoids, and betalains. Prickly pear helps in reducing the inflammation and damage caused by too much alcohol consumption. It has proved to have proved very healthy and beneficial for the liver.
Avocado is a rich source of many vitamins including vitamin B (B2. B3, B5, B6), and vitamin C, vitamin E, and vitamin K. It also contains minerals such as potassium, magnesium, and copper. According to research, avocados contain certain healthy chemicals that reduce liver damage. They contain healthy fats that assist in the proper functioning of the liver. The fiber in avocado also helps to control body weight.
Bananas are rich in vitamins such as vitamin C, vitamin B6, and B12. It also contains Manganese, Magnesium, potassium, and Copper. The potassium from bananas is shown to reduce the chances of getting fatty liver disease.
Barley contains many beneficial nutrients including Calcium, Sulphur, Magnesium, and Iron. Moreover, it contains vitamins such as vitamins A and C. The breakdown of fats in the liver is done using bile acids. Barley helps to lower the bad cholesterols by helping it in binding with bile acids using the beta-glucans. These are hence removed from the body through feces.
Beets and beet juice
Beets are packed with vitamin B9 and vitamin C. It includes iron, potassium, manganese, fiber, and folates. Beets increases the production of detoxifying enzymes of the liver to protect it from any oxidative damage. It also helps soothe the inflammation of the liver.
Broccoli contains vitamins such as vitamin B9, vitamin C, and vitamin K. It also has key beneficial nutrients such as iron, potassium, and manganese. It increases the detoxification enzymes required by the liver in the bloodstream, thus preventing it from damage. The indole in broccoli treats fatty liver disease in non-alcoholic people,
Brown rice is high in nutrients such as calcium, magnesium, potassium, selenium as well as thiamine (vitamin B1) and pyridoxine (vitamin B6). Brown rice helps the liver to regulate lipid metabolism, thus helping in H-F-induced fat accumulation. The healthy carbohydrates in brown rice are a good source to protect the body against fatty liver disease.
Carrots provide the human body with essential elements such as potassium, copper, magnesium, zinc, and manganese. They also contain healthy vitamins including vitamin B6, vitamin E, and vitamin K. Carrots act as a natural detox for your liver. The flavonoids, glutathione, and beta-carotene in carrots help the liver in performing its purification role efficiently. Also, vitamin A in carrots is great protection against several liver diseases.
Figs are a rich source of Calcium, potassium, iron, copper, and magnesium. It also contains vitamin A and vitamin K. Figs protect the liver from damage using the free radicals it contains. It is a high source of antioxidants that have hepato-protective properties.
Kale and collards
Kale and collards are both species of cabbages. They are packed with essential vitamins including vitamin A, vitamin B, vitamin E, and vitamin K. They are both rich in calcium and iron. They are high in antioxidants that can help your liver function nicely. The essential fibers in the leaves fulfill the fiber needs of your liver.
Lemons are famous for being a rich source of vitamin C. They also contain other key vitamins like vitamin B1, B2, B5 (pantothenic acid), B6, and B9 (folates). It also includes other important minerals such as potassium, magnesium, copper, and calcium. Lemon juice is an extremely powerful therapy for damaged alcoholic liver. It helps the liver greatly to get rid of all toxins giving it a new life. Make your habit to get a lemon water glass every morning and your liver will be thankful to you for this.
Papayas are one of the richest sources of antioxidants. It is also packed with vitamins such as vitamin A, vitamin C, and vitamin E. The carotenoids are powerful antioxidants in papaya that help the body greatly in fighting liver diseases.
Spinach is very high in nutrients, it has a high amount of vitamin A (carotenoids), vitamin B (folic acid), vitamin C, and vitamin K. It also has elements such as Iron and Calcium. The glutathione in spinach is an amazing antioxidant that helps it to function properly.
Watermelon contains antioxidants such as lycopene and citrulline, vitamins such as vitamin A, vitamin B6, vitamin C, and elements such as magnesium and potassium. The potassium in watermelon makes it a natural electrolyte for the body and it helps the liver process ammonia.
Fish is known for being rich in omega-3 and vitamins such as vitamin D and vitamin B2 (riboflavin). It also contains essential elements including zinc, iron, iodine, calcium, and phosphorus. Include fatty fishes such as salmon, tuna, trout, and sardines which contain high amounts of omega-3 and omega-6 fatty acids. These fatty acids help to improve the healthy fat level in the liver and reducing liver inflammation in turn.
Nuts are a good source of mono and poly saturated fats. These help the body to prevent fat from accumulating in the liver. Moreover, it contains arginine that helps the liver remove ammonia from the body. Nuts are rich in glutathione and omega 3 that is necessary for the proper functioning of the human liver. Incorporating nuts such as almonds, walnuts, pecans, and brazil nuts in your diet can help you fight against non-alcoholic fatty liver disease.
Extra Virgin Olive Oil
Olive oil is known for the high amount of antioxidants it contains. It also contains amounts of vitamins as vitamin E and vitamin K. Olive oil helps the liver in increasing blood flow, improving the level of enzymes in the liver, decrease the fats, fight hepatocyte ballooning, help reduce lipid peroxidation, fight fibrogenesis, and lower hepatic steatosis.
The liver needs water to break the fat cells and release the energy to be used by the body. Lack of water makes it difficult for the blood to pass through the liver and as result, the efficiency of the liver to filter the chemicals and toxins also decreases. Drink almost 8-10 glasses of water a day to help your liver to function properly.
We have discussed a detailed list of foods good for liver regeneration. The leafy green vegetables discussed in the article can serve as the best foods for liver detox. Incorporate these into your diet for a healthy sound liver