The liver is considered to be one of the most vital organs of our body. The liver is known as the “gatekeeper” of our body because it helps in the absorption of the consumed substances and also helps in the filtration process. During filtration, all the essential nutrients as per bodily needs are retained and it eliminates all the waste substances, toxins, and unessential harmful components from our body.
Other than this, the liver is primarily the major organ for detoxification. It also helps in the metabolisation of fats, carbohydrates and proteinaceous substances, maintaining the hormonal balance and enhancing the metabolic functioning of our body.
To keep your liver healthy is utmost important otherwise, it may cause various health problems such as thyroid hormone related issues. So, we will look at the 9 best food items that you must incorporate in your diet to keep your liver healthy.
Table of Contents
Beetroot is well known to contain antioxidants called betalains. Drinking one glass of beetroot juice regularly can provide DNA (genetic material) damage and other injuries caused due to carcinogens. Beets are natural blood cleansers. They enhance the functioning activity of enzymes. It also stimulates the bile juice secretion which further helps in removing toxic waste and unessential materials out of our body.
2. Leafy Greens
Green vegetables are known for a range of potential benefits to the human body. The consumption of green leafy vegetables prevents the damage caused due to oxidation in our body and other harmful diseases. Green leafy vegetables are a rich source of vitamin A, vitamin C and Vitamin K. The vegetables such as spinach, lettuce, collard greens, radish greens, mustard greens, rocket spinach and many more are also a good source of calcium. These veggies possess antioxidant and anti-inflammatory properties. In order to keep your liver healthy, you should eat one or two cups of green leafy vegetables every day.
Organic eggs are a wonderful nutrient source as the eggs constitute sulfur compounds, elements used in the methylation process and precursors of glutathione. The egg is known for its proteinaceous content as it contains lots of amino acids.
Eggs are also a good source of vitamin D, vitamin A and vitamin E. It is enriched in omega 3 fatty acids and healthy saturated fat that provides strength to the body and makes the cell membrane more vibrant. One can easily get eggs and make delicious dishes such as omelets by adding cheese and vegetables or you can simply boil an egg and sprinkle pepper salt for making your breakfast healthier.
4. Citrus fruits
Citrus fruits such as lemons are a good source of vitamin C, potassium and citric acid. It helps in enhancing the energy metabolism, makes the body alkaline, improves the detoxification properties of the liver and decreases inflammation in the body. The best way to consume lemons is to add half a lemon in the water and consume it every morning.
Grapefruits are also rich sources of citric acid. Grapefruits contain vitamin C, folic acid, calcium, iron, and other antioxidants. A flavonoid called naringin is present in large amounts which get metabolised into Naringenin.
Turmeric is known to contain medicinal properties. It contains antioxidant properties, antifungal, antiviral, antibacterial properties. It also contains antioxidants. It is commonly used in cooking. It is very effective in protecting the liver from various ailments and injuries. It also enhances lipid metabolism. One should consume 1-3 grams of turmeric powder regularly.
You must have heard this proverb a lot many times in your life- “An apple a day keeps a doctor away”. And it is absolutely true. The products containing apple as one of the components helps in reducing the serum levels and lipid concentration in the liver.
Apple contains polyphenols that reduce inflammation by making changes in signaling pathways meant for causing inflammation. Hence, it is a wonderful source to include in your diet to prevent liver diseases such as hepatic steatosis.
One of the most preferable and appealing beverages is coffee and it has a multitude of potential advantages. Coffee consists of caffeine, various polysaccharides, and organic acids. It is a good antioxidant. It also possesses anti-inflammatory properties due to the presence of polyphenols.
Coffee is very beneficial for the liver as it helps in the prevention of cirrhosis (inflammation of the liver) and reduces the risk of liver cancer. Those individuals who drink at least two cups of coffee every day are lower at risk of chronic liver disease. Coffee is known to prevent the fat and collagen accumulation in the body which is known to be the major cause of liver problems.
However, one should consume only organic coffee. As the other traditional coffee sources contain lots of pesticides, herbicides, and aflatoxin (a harmful byproduct) which causes inflammation in the brain region. Do not consume extra sugar containing inorganic coffee as available infamous coffee shops.
8. Green tea
Green tea, as we all know, is a great choice for maintaining the overall health of the body. However, it is well known for its considerable benefits to the liver. Green tea contains polyphenols which are known for its antioxidant properties. It is also a good source of vitamin C and vitamin E.
With respect to the liver, it enhances the enzymatic activity and helps in the reduction of oxidative stress. It lowers down the accumulation of fat. it has shown considerable effects in reducing the risk of developing liver cancer. However, one should only consume organic green tea and not the conventional one as it is accompanied by lots of harmful pesticides and herbicides.
9. Olive oil
Olive oil is known for containing monounsaturated fatty acids which in turn enhances the production of enzymes. It also aids in reducing fat storage in the liver. It is also known for elevating Adiponectin concentration. This particular protein is well known for the regulation of glucose levels in blood and also helps in increasing the breakdown of fatty acids. Those individuals who have lower levels of Adiponectin suffer from many health problems such as inflammation, irregular lipid concentrations etc.
Therefore, these are top 9 food items that are easily available in the market and you can incorporate these food items in your diet to make your liver healthy.