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As the largest organ in the human body, the liver pulls a lot of weight when it comes to delivering daily nutrition and keeping your body in fighting fit shape. It plays a key part in detoxifying the body, aiding metabolism, regulating digestion, and synthesising proteins and biochemicals needed for various bodily processes. As such, maintaining liver health is crucial for overall well-being. But since it's doing so much work it's also susceptible to a number of diseases and general deterioration over time. When the liver becomes damaged, be it due to excessive alcohol consumption, poor dietary choices, side effects from medications, infections, or other factors, it can lead to serious health issues.
To maintain a well-rounded diet and a healthy liver nutrition can play a pivotal role in restoring some of the damage to the body and the liver. "The use of plants and the consumption of fruit have played a fundamental role in human health care, and several scientific studies have identified chemicals called phytochemicals with beneficial effects." says a report in the National Library of Medicine. Curating a diet with ample antioxidants, such as vitamins C and E, and minerals like selenium and zinc can help combat oxidative stress and reduce inflammation in the liver. Consuming an adequate amount of protein is also essential for liver health, as it provides the necessary building blocks for cell repair and regeneration.
Moreover, nutrition also affects the liver through the management of other health conditions. For instance, obesity and insulin resistance can contribute to non-alcoholic fatty liver disease (NAFLD). By adopting a balanced and nutritious diet, individuals can achieve and maintain a healthy weight, reduce insulin resistance, and alleviate fatty liver conditions. Including foods that support liver detoxification can further assist in the restoration of liver health. In conclusion, a well-rounded and liver-friendly diet, in conjunction with lifestyle changes, can play a vital role in restoring liver function and overall well-being.
Here are 7 foods to add to your diet for better liver health:
Garlic:
Garlic contains compounds like allicin and selenium, which have been shown to support liver health by activating liver enzymes that help eliminate toxins and promote detoxification. Additionally, garlic has anti-inflammatory properties that can reduce liver damage and improve its overall function.
Turmeric:
Curcumin, the active compound in turmeric, is a potent antioxidant and anti-inflammatory agent that can help protect the liver from damage caused by toxins and oxidative stress. Turmeric also supports bile production, which aids in fat digestion and toxin elimination.
Leafy Greens:
Vegetables like spinach, kale, collard greens, and arugula are rich in chlorophyll and other antioxidants that can neutralise harmful toxins and support liver function. These greens also contain a high amount of fibre, which can assist in flushing out toxins from the digestive system.
Cruciferous Vegetables:
Broccoli, cauliflower, cabbage, and Brussels sprouts contain compounds such as glucosinolates that enhance liver enzyme activity, promoting detoxification. These vegetables also provide essential nutrients like folate and vitamins C and K, which are beneficial for overall liver health.
Beetroot:
Bright pink and full of nutrition, beetroot is a good source of betaine, which helps protect the liver and supports its regeneration. The pigments in beets, known as betalains, possess anti-inflammatory and antioxidant properties that aid in liver detoxification.
Citrus Fruits:
Citrus fruits like lemons, oranges, and grapefruits are rich in vitamin C and antioxidants, which can assist in reducing inflammation and oxidative stress in the liver. Additionally, the high vitamin C content promotes the production of glutathione, a powerful antioxidant that plays a crucial role in liver detoxification.
Walnuts:
Walnuts are a good source of healthy fats, particularly omega-3 fatty acids, and contain amino acid arginine. These components support liver cleansing and help detoxify ammonia, which is a byproduct of protein metabolism.
