When we think of the liver, the first thing that comes to mind is good digestion. The liver also plays a vital role in purifying the blood, regulating diabetes and maintaining our metabolism. Often liver diseases and disorders don’t show their symptoms until the problem has already developed further. That is why keeping the liver healthy is important in order to prevent illnesses like liver cirrhosis, jaundice, fatty liver, Hepatitis A, B, C, D & E and liver failure.
1. Green Leafy Vegetables
The liver performs many essential tasks such as secreting bile juice to help in digestion and breaking down of toxins. A healthy liver is essential for our overall well-being. You can maintain a healthy liver by giving it the necessary nutrients it needs which focuses on eating a balance of fruits, lean protein and vegetables. Let’s have a look at what to consume to keep our liver healthy:
Cabbage, spinach, fenugreek leaves, moringa and a host of other greens contain sulphur, which helps the liver in detoxifying the body. A component known as Taraxacin which is found in dandelions is helped in stimulating bile juice secretion, which boosts digestion.
2. Grapes
Purple grapes contain many beneficial plant compounds, a notable example being resveratrol which boosts the level of antioxidants and lowers inflammation.
3. Coffee
Coffee-lovers have a reason to cheer! Studies have shown that drinking coffee in moderation can protect the liver by preventing the build-up of fat and collagen and reduce the risk of liver cancer.
4. Almonds
Nuts in general and almonds, in particular, are rich in Vitamin E and unsaturated fats. These help the liver in eliminating bad cholesterol from the body and lowering the blood pressure, besides protecting against fatty liver disease.
5. Eggs
These are some of the healthiest foods found in nature. Eggs are rich in all the eight essential amino acids and choline, which is also a vital nutrient. The amino acids and choline help the liver in the detoxification process and improve the metabolism rate.
6. Berries
Strawberries, blueberries, cranberries, raspberries, you name it, any kind of berry is a superfood. Berries contain phytochemicals which help your liver from the free radicals. Anthocyanin and polyphenols have been shown to reduce the risk of liver cancer.
7. Green Tea
It is full of antioxidant compounds called Catechins, which when taken in moderation, assist liver function and protect the liver from the damaging effects of toxins such as alcohol. Regular consumption of green tea blocks the amount of fat stored in the liver thereby reducing the risk of fatty liver disease.
8. Garlic
Supplementing the diet with garlic can help to reduce body fat in people with non-alcoholic fatty liver disease (NAFLD), with no loss of lean body mass. Weight loss is beneficial for many people, as being overweight or having obesity is a contributing factor to NAFLD.
9. Fish
Fatty fish and fish oil supplements may also help to reduce the impact of NAFLD. Fatty fish is rich in omega-3 fatty acids, which are the good fats that help reduce inflammation. These fats may be especially helpful in the liver, as they appear to prevent the build-up of excess fats and maintain enzyme levels in the liver.
10. Olive oil
Eating too much fat is not good for the liver, but some fats may help it. Replacing less healthy fats with olive oil may also help reduce oxidative stress and improve liver functioning. This is due to the high content of unsaturated fatty acids in the oil.
The bottom line:
The liver plays an important role in the body. Although it primarily takes care of itself, a person can help maintain liver health by consuming certain foods and drinks. There are also many foods and food groups that may harm the liver. A person may wish to avoid these. Choosing foods that are good for the liver can help a person avoid potential health issues in the future.
