Keep Your Liver Healthy with These 11 Nutritious Foods
The liver is one of the vital organs in our body. It is a pivotal organ for detoxification and plays a crucial role in regulating most chemical levels in the blood. Our liver secretes bile which helps break down fats into fatty acids and promotes smooth digestion. It is known for being the second biggest in our body. The liver is also responsible for metabolism and detoxification. It plays a major role in protein synthesis and the storage of minerals and vitamins. All these functions of the liver are essential for our good health and survival. So, caring for our liver is inevitable. For this purpose, World Liver Day is celebrated on the 19th of April every year. This global health awareness day aims to make the masses worldwide aware of various liver-related ailments. This year – 2023, the theme of this global health awareness day is “Be Vigilant, Do Regular Liver Check-Up, Fatty Liver Can Affect Anyone.” The theme emphasizes the healthy practice of regular liver check-ups, as anyone can suffer from a fatty liver due to obesity, diabetes, and alcohol intake.
Fortunately, the right diet can help you keep your liver in good health. Adding nutrient-dense foods to your diet for a healthy liver can help reduce oxidative stress and inflammation and prevent cell damage. Foods rich in fibre can also ensure the proper functioning of your liver while helping you manage your weight. Other nutritious foods can also help prevent conditions that are associated with liver disease, such as diabetes. So, you might be wondering which liver-healthy foods are, aren’t you?
11 Best Foods for Maintaining Good Liver Health
Loaded with antioxidants, grapefruit is a healthy food for your liver. Naringin and naringenin are two prominent antioxidants present in this fruit that safeguard your liver from injury. Eating grapefruit minimizes inflammation and protects the cells naturally. The antioxidant content in this fruit is effective in reducing the development of hepatic fibrosis, a harmful health condition resulting due to the build-up of connective tissues in the liver. It may also help prevent the excessive build-up of fat. So, to improve your liver health, include grapefruit in your liver detox diet plan.
Blueberries and Cranberries
Anthocyanins in these berries not only impart a distinct colour but also makes them very healthy food for the liver. Eating cranberries helps improve the healing of patients with fatty liver and hepatic steatosis. The intake of blueberries may help slow down the development of hepatic fibrosis due to their antioxidant content. On top of that, fresh blueberry extract has been found to help suppress the growth of human liver cancer cells in test-tube studies. So, for good liver health, snack on blueberries and cranberries.
Drinking coffee can reduce the risk of liver diseases and promote liver health. It helps reduce the risk of permanent liver damage or cirrhosis in individuals having chronic liver disease. The intake of coffee also helps lower liver inflammation and common type of liver cancer. It helps prevent the build-up of collagen and fat that are responsible for liver disease. So, you may include coffee in your liver detox diet plan. Consulting certified nutritionists can help you have coffee in your diet in the right quantities.
The plant compounds in fresh grapes are beneficial for the good health of the liver. Fresh grapes and grape juices are effective in increasing the levels of antioxidants, minimizing inflammation, and preventing cell damage. They also help improve liver health and function naturally. So, include grapes in your liver detox diet plan.
High in fibre, cruciferous vegetables are liver-healthy foods. They are rich in sulforaphane which improves detoxification and safeguards the liver from damage. The intake of cruciferous vegetables may help improve liver enzyme levels and reduce harmful oxidative stress. Additionally, phytochemicals and antioxidants in these nutritious vegetables may help prevent liver cancer. So, include broccoli, kale, cauliflower, Brussels sprouts, and kale in your liver cleanse diet for weight loss.
It’s edible cactus that is healthy for the liver. Commonly, people consume fruit and juice of prickly pear. It helps prevent liver damage. The high antioxidant content in the jams, juice, or jellies of prickly pear helps minimize oxidative stress and protects the liver. It boosts the antioxidant activity of your body against harmful compounds and eliminates free radicals. So, include the juice of prickly pear in your diet to safeguard and detoxify the liver.
Traditionally, beetroot juice is used as a solution to increase bile and activate liver enzymes for detoxifying the liver. Beetroot is high in betalains and other healthy compounds that help minimize inflammation, safeguard against oxidative stress, and lower the risk of liver damage. So, enrich your liver detox diet plan with beetroot juice.
Another healthy food for the liver is artichoke. This vegetable is abundant in chlorogenic acid, cynarin, and other compounds that enhance the liver’s detox pathways, safeguard against harmful oxidative stress, and lower the risk of damage to the liver. Also, the high inulin content in artichokes helps strengthen your immune system. Artichokes also help eliminate cholesterol, metabolites, toxins, and xenobiotics. So, to keep your liver in good health, include this healthy vegetable in your diet.
Green tea offers you a plethora of health benefits. It is high in catechins, antioxidants that help enhance blood markers of liver health. Catechins in green tea also safeguard you against harmful fat deposits in the liver and oxidative stress and boost the levels of liver enzymes. Regular consumption of green tea may also lower the risk of liver cancer. So, sip green tea daily to keep your liver healthy.
Nuts are crunchy, liver-healthy foods that are high in several nutrients. They contain antioxidants, minerals, healthy fats, vitamin E, and beneficial plant compounds. The high nutritional value of nuts is beneficial for heart and liver health. It reduces the risk of NAFLD. So, munch on nuts, such as walnuts, instead of junk and fried food in your spare time. Consulting dieticians can help you eat nuts in the right quantities to keep your calories in check.
High in omega-3 fatty acids, fatty fish are quite effective in maintaining your liver health. They contain healthy fats that help minimize inflammation, liver fat, and triglycerides. Fatty fish also promote good brain and heart health. They also help lower blood lipids when you eat them twice or more a week. A diet high in oily fish can also help lower the risk of hepatocellular carcinoma, which is known to be a common type of liver cancer. Also, make sure that the ratio of omega-6 fat to omega-3 fats is not high, as it can lead to inflammation and liver disease. So, when adding more omega-3 fatty acids or fatty fish to your liver detox diet plan, reduce your intake of omega-6 fatty acids.
Simple yet Effective Tips for Maintaining Good Liver Health
Besides adding these liver healthy foods to your diet, you should also develop some healthy habits and follow some preventive measures. Here are some helpful, easy tips to maintain good liver health.
Eat a nutritious, balanced diet that is abundant in fibre and protein
Practice exercises regularly and meditate to alleviate the stress.
Abstain from drinking alcohol and smoking.
Maintain a healthy weight.
Make sure that you have all the necessary vaccinations on time.
Avoid or cut back on packaged snack foods.
Say no to fried foods, sugary foods, and foods containing added salt.
Avoid white bread, rice, and pasta.
Do not eat red meat.
Now that you know liver-healthy foods, make sure that you add them to your daily diet to keep your liver in good health. Let’s spread the word about these liver-health-boosting foods to help the maximum number of people worldwide benefit from them. The precious guidance of certified nutritionists, such as health experts at Health Total, can help you receive a customized liver detox diet plan comprising the right foods. Our diet plan not only helps you to maintain good liver health but also manages your weight, eliminates nutritional deficiencies, boosts your immunity, and lowers the potential health risks. So, hurry up, get in touch with us at Health Total and stay in the pink of health with our personalized diet for a healthy liver.
Sign up for a FREE consultation with Health Total experts to get more tips for improving or maintaining your liver health naturally with diet or managing any other health condition. Call toll-free at 1-800-843-0206 and book an appointment!
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