21 FOODS GOOD FOR THE LIVER (NATURAL) - NUTRITION - 2024

There are many good foods for the liver that can help detoxify this organ naturally, stimulating the elimination of toxic waste from the body. Among them. The list that I will mention below is mainly focused on foods that help cleanse the liver or improve, directly or indirectly, its functions.

The diet of modern society is highly unfavorable for liver health. The excessive consumption of food or following a diet based on processed foods, makes us be exposed to environmental pollutants or stress, which affects the functioning of the liver, causing it to become overloaded.

Some of the risk factors associated with impaired liver function are low potassium levels, alcohol abuse, intravenous drug use, obesity, diet high in saturated fat and processed foods, high levels of triglycerides in the blood, diseases autoimmune, among others.

Good foods to detoxify and cleanse the liver

1. Avocado

Avocado has been shown to protect and repair the liver naturally, as it contains a high amount of glutathione-producing compounds. Glutathione is the most important antioxidant compound in liver cells. For this reason, avocado can help increase the liver's ability to cleanse itself.

Research has even shown that consuming one or two avocados per week can make a big difference in liver health.

Avocados can be enjoyed with virtually any meal (salads, sweet dishes, etc.) and are available all over the world.

2. Garlic

Garlic is a superfood, known for its anti-cancer and anti-infectious properties and it is also one of the best foods to cleanse the liver, as it is very useful in liver repair processes.

The benefits of garlic are not limited to its hepatoprotective properties; it contains sulfur substances with a high stimulating potential for regulatory liver functions.

The liver enzymes responsible for carrying out cellular detoxification and repair functions are activated and stimulated by these compounds. In this way, the expulsion of toxins increases considerably.

In addition to sulfur compounds, garlic contains allicin and selenium, two important nutrients that play an integral role in protecting the liver.

3. Turmeric

Turmeric can uniquely assist the enzymes that are responsible for detoxifying carcinogens from the diet. The result is greater protection, and even the regeneration of affected liver cells.

Turmeric is also responsible for improving gallbladder health. These benefits are in addition to turmeric's amazing ability to fight cancer. In a study, UCLA researchers found that curcumin - the main active compound in turmeric - has anti-cancer properties.

The laboratory found that enzymes in the mouths of patients responsible for promoting cancer growth were inhibited by curcumin supplementation. Ingesting curcumin even blocked the spread of malignant cells.

4. Lemon and lime

Although not exactly one of the foods with the greatest detox properties, mixing hot water with lemon or lime each morning could be one of the simplest and most advantageous methods of improving liver health.

The high content of vitamin C and potassium in lemons can help regulate biological functions.

Some experts, specialists in biological ionization applied to human nutrition, have also stated that the liver is capable of generating more enzymes after the intake of homemade lemonade.

5- Beet

Beets contain a unique blend of natural chemicals (phytochemicals) and minerals that make them excellent infection fighters.

They also help increase oxygen at the cellular level, which is why beets are an excellent detoxifying food.

In addition to all the benefits mentioned above, beets also help stabilize the acid-alkaline balance of the blood (pH), which in turn supports a healthy detoxification.

6. Col

Cabbage contains numerous anti-cancer compounds and antioxidants, and it helps the liver break down excess hormones. It also cleanses the digestive tract and eases stomach overload, which could be partly due to its antibacterial and antiviral properties.

Cruciferous vegetables like kale show potent detoxifying activity, including neutralizing some of the harmful compounds found in cigarette smoke (and secondhand smoke). They also contain a compound that helps the liver produce adequate amounts of detoxifying enzymes.

A recent study published in the journal Nutrition Research compared the cholesterol absorption capacity of steamed cabbage with cholestyramine, a cholesterol-lowering drug. Incredibly, the sprouts improved the cholesterol absorption process by 13 percent more compared to the drug.

7. Algae

Seaweed might be the most underrated vegetable in the Western world. Studies from McGill University in Montreal showed that algae bind to radioactive waste in the body, promoting its elimination.

Radioactive waste can get into the body through some medical tests or through food that has been grown where the water or soil is contaminated.

Seaweed also binds to heavy metals to help remove them from the body. In addition, it is an inexhaustible source of minerals and trace elements.

7. Green juices

It can be nearly impossible to eat all the raw vegetables you need to do an effective liver cleanse. However, by juicing a variety of raw vegetables, you can easily get 4-5 servings of fresh, organic vegetables that you need.

With impaired liver function, vegetable juices have the added benefit of making vegetables easier to digest, and more readily available for absorption.

Ideal vegetables for a liver detox include cabbage, cauliflower, and Brussels sprouts. While the combination may not sound very nice, other vegetables can be added to the mix including carrots, cucumber, or beets.

All of these greens help reduce acid levels in the body, helping to create a healthier pH balance.

8. Carrots

Fresh organic carrots are essential for cleansing the liver. In the liver, beta-carotene is converted to vitamin A and helps flush out toxins in the body.

The high fiber content contributes to a healthy digestive system, accelerating the elimination of toxins from the body.

9. Sweet potatoes

Surprisingly, banana is not the richest food in potassium. It's the sweet potato. A single medium sweet potato contains about 700 milligrams of potassium, not to mention high in fiber and beta-carotene.

A sweet potato only has 131 calories, yet it is rich in vitamins B-6, C, D, magnesium, and iron. Although naturally sweet, sugars are slowly released into the bloodstream through the liver, without causing a spike in blood glucose.

10. Homemade tomato sauce

The potassium and other beneficial nutrients in tomatoes are concentrated significantly in a sauce, puree, or a paste. Thus, a cup of tomato puree contains 1065 milligrams of potassium, while 1 cup of fresh tomatoes contains only 400 milligrams.

To make homemade tomato sauce, cut organic tomatoes in half and roast them upside down in the oven for 30 minutes at 425 degrees, until the skin has wilted. Remove it from the oven and let it cool.

Remove the skins and blend them slowly with the blender. Pour the sauce into a pot and cook over low heat until thick.

11. Beet greens and spinach

Rich in antioxidants, beet greens contain more than 1,300 milligrams of potassium per cup. ¨Can be taken with vegetable juices in raw salads.

Organic fresh spinach is easily added to the diet, and is a good source of potassium, containing 840 milligrams per serving.

12. Beans

White beans and lima beans are rich in potassium, protein and fiber. They can be used in soups, salads, or hummus.

13. Molasses

Just 2 teaspoons of this rich natural syrup contain 10% of the recommended daily amount of potassium. Besides potassium, molasses is rich in iron, calcium, manganese, and copper.

It can be incorporated into the diet by substituting it for other natural sweeteners.

14. Bananas

Contributing 470 milligrams of potassium, bananas aid in digestion, and release toxins and heavy metals from the body.

15. Grapefruit

Thanks to its contribution of vitamin C, grapefruit is one of the foods with the greatest detoxifying capacity. Vitamin C contributes to the reduction of oxidative processes, which are those that generate free radicals and damage liver cells.

In addition, grapefruit helps to stimulate the action of liver enzymes that are essential in the elimination of waste.

16. Walnuts

These nuts are one of the highest food sources of the amino acid arginine. For this reason, walnuts are a food with a high purifying power. They help the liver in the metabolism of ammonia, a highly polluting substance.

In addition, walnuts contain the most important cellular antioxidant (glutathione) and omega-3 fatty acids. Due to the fact that the latter are easy to oxidize, glutathione exerts a protective action against the oxidizing action of free radicals generated in organic processes.

17. White tea

In a clinical trial published in the journal Nutrition and Metabolism, it was shown that white tea can stimulate lipolysis, which is the process by which fats are metabolized to fatty acids and then oxidized. It can also prevent adipogenesis, that is, the deposit of fat.

On the other hand, white tea is a source of caffeine and epigallocatechin-3-gallate (EGCG), compounds with a high lipolytic power.

18. Asparagus

According to a study published in the Journal of Food Science, the amino acids and minerals found in asparagus can ease hangover symptoms and protect liver cells against toxins.

These vegetables are also a natural diuretic, which helps remove excess water from the body.

19. Broccoli

Broccoli is high in antioxidants and chlorophyll, and is rich in natural fiber that cleanses the body of carcinogens and other toxins.

Broccoli, cauliflower, Brussels sprouts, and other members of the cruciferous family also contain glucosinolates that help the liver produce enzymes that aid in the elimination of toxins and in digestion.

Broccoli is also a good source of soluble fat in vitamin E, an antioxidant especially important for the liver.

20. Apples

Apples are rich in pectin, the soluble fiber that helps eliminate toxins and reduce the absorption of cholesterol, which greatly helps liver function.

They are also rich in malic acid, a natural nutrient that removes carcinogens and other toxins from the blood. Granny Smith apples are especially rich in malic acid, as well as being one of the most antioxidant-rich apple varieties.

All apples are great for your liver, however be sure to choose organic apples as they are one of the worst sources of pesticides.

21. Onions

Like garlic, onions are also rich in allicin, a compound that stimulates liver detoxification functions.

They are also packed with potassium, fiber, phytonutrients, and flavonoids that help fight infection and eliminate toxins, not only through the liver, but through other organs (intestines, skin, kidneys). To avoid possible indigestion, avoid eating them raw and cook them gently.