Welcome to this post on the best foods for a healthy liver; best diets for fatty liver, liver detox, and cleansing.
The liver is constantly busy as it performs more than 500 functions of the body. A healthy liver is fundamental for the good health of a person.
Dr. Hermeet Singh Suri, a holistic nutritionist, and renowned homoeopathist says, “The liver has many important functions that keep a person healthy. It removes harmful material from the bloodstream and helps digest food.”
The liver is responsible for some of the vital functions of the body that are necessary for keeping a person alive and healthy.
It is a fat burning organ of the body. The liver converts the nutrients got from food into essential blood components, stores vitamins, and minerals.
Liver helps in producing proteins and enzymes to maintain hormone balances in our bodies.
This vital organ of our body is also responsible for maintaining a healthy immune system.
The modern food habits and lifestyles of the people are severely jeopardizing the healthy functioning of the liver. The worst enemies of the liver are junk foods, alcohol, smoking, continuous medication, and stress.
According to the Mayo Clinic report, diseases affecting the liver may be inherited or caused by microbial infections or harmful chemicals.
Poor functioning of liver gives rise to several common health problems like obesity, chronic fatigue, weak digestion and metabolism, allergies, liver cirrhosis, headaches and many more.
Dr. Suri recommends avoiding alcohol, smoking, and tobacco for better health of the liver. Excessive intake of coffee and white sugar is also bad for the liver.
Good sleep, regular exercises, and drinking a sufficient amount of water daily are necessary for the good health of the liver.
Liver-Friendly Foods And Liver Cleansing Diet
Have you ever wondered what foods are good for your liver?
If you care for your liver, then you should certainly be paying a lot of attention to eating healthy diets that matter most for the healthy functioning of the liver.
Let us look at some of the best diets or food for a healthy liver:
Indian gooseberry (Amla), a rich source of Vitamin C, is known for its ability to keep the liver healthy and well functioning; one of the best food for the liver.
According to a few of the recent studies, Indian gooseberry extracts can make the liver healthy and well protected from common infections affecting the liver.
Amla, as reported by studies, imparts beneficial effects on liver function and mitigates hyperlipidemia and metabolic syndrome.
It is a prominent ingredient in Ayurvedic/herbal remedies used to treat sluggish liver.
It is best to eat raw amla or gooseberry. You can add it to salad and vegetable dishes or make gooseberry pickle. It is a good fatty liver diet worth eating daily.
Licorice is one of the best fatty liver foods and liver cleansing diets you can think of.
Licorice is popularly used as a prominent ingredient in Ayurvedic medicines for curing liver diseases like non- alcoholic fatty liver disease.
The therapeutic properties in Licorice are beneficial for people suffering from liver cirrhosis.
High level of transaminase enzymes, namely ALT and AST in blood, is harmful to the liver.
One of the recent researches suggests that consuming licorice root extract regularly for a period can reduce the transaminase enzymes in the blood.
Drinking licorice tea is the best way to consume it regularly. In an organic products’ shop, you will find licorice roots or powder which you can procure for preparing the licorice tea.
Flaxseed is an excellent liver friendly food that boosts the overall functioning of the liver.
The liver does not produce hormones, but it plays a significant role in hormonal imbalances. The liver metabolizes the hormones once they have done their work in the body.
Any of the hormone receptors may bind a specific hormone and make them circulate in the blood.
Liver has to work hard to filter the excess amount of hormones bound by receptors in blood as they do not get metabolized easily.
Studies have reported that the phytoconstituents in flaxseeds have the capacity to prevent protein receptors from binding the hormones. Consuming flax seeds can ease out the rigorous works of liver of filtering the bound hormones.
You can generously add flaxseeds to your toast, salad or cereals to reap their liver-protective benefits.
It is important that you include a variety of vegetables in your daily diet for the optimum functioning and toxic cleansing of the liver.
Cruciferous and leafy vegetables must be an unavoidable part of your fatty liver diet menu.
Leafy green vegetable like lettuce and spinach are excellent for neutralizing metals, pesticides, and chemicals that may be present in the foods we consume; these vegetables help the liver in detoxifying the body.
Vegetables like Brussels sprouts, beet, cabbage, broccoli, carrot, and onion help the liver to produce some of the enzymes required for digestion. This vegetable also helps the liver in secreting enzymes that help in the excretion of potential carcinogens (cancer-causing substances) from the body.
Guduchi (Tinospora cardi folia), also known as Amrit, is one of the most valued herbs in the Ayurvedic system of medicine.
Guduchi is known for its detoxifying, rejuvenating, immune-boosting, and anti-rheumatic properties. It is an excellent herbal item that must be part of your fatty liver diet plan and liver cleansing diet.
Amrit contains detoxifying properties that can remove toxins from the liver and improve the healthy function of the liver.
Usually, it does not have any side effects. However, Ayurvedic physicians warn that using this herb in excess can precipitate liver crisis if the patient has a large amount of toxins in the liver.
Take a glass of water and dilute it 1 teaspoon/500mg Guduchi root powder and drink it once a day. Alternatively, use juice extract for fresh leaves of Guduchi or take Guduchi capsules daily.
All citrus fruits are foods that cleanse the liver and also very good foods for fatty liver.
Grapefruits are one of the best liver detox foods that you must preferably include in your daily diet plan.
Consuming grapefruits may help the liver in flushing out carcinogens and toxins from the body.
The antioxidants and Vitamin C contained in grapefruit are useful for the healthy functioning of the liver.
It is good to have a small glass of freshly-squeezed grapefruit juice daily to boost production of the liver detoxification enzymes.
Garlic helps the liver to produce detoxifying enzymes that are necessary for flushing out the toxic contents from the body. It is an excellent liver cleansing diet with several other health benefits as well.
Garlic contains a good amount of allicin and selenium which are potential natural compounds that can assist the liver in detoxifying the body.
Garlic also contains arginine, an amino acid, important for relaxing the blood vessels and improving the healthy functioning of the liver.
Eat daily a few cloves of raw garlic; you can also add garlic paste or a few slices of garlic to the vegetable dishes or smoothies you make.
8. Beets And Carrots
Beets and carrots are one of the best sources of plant-flavonoids which is excellent for healthy liver and production of enzymes meant for detoxifying the body.
Dedicated beet lovers swear that juicy, deep red beets or carrots fresh from the garden make the finest eating delicacy. They are some of the commonly available foods that are good for your liver.
Beets also contain a substantial amount of immune-boosting Vitamin C and manganese necessary for a healthy liver.
9. Green Tea
Green tea contains powerful antioxidants known as catechins which make it one of the best liver detox diets.
The antioxidants in green tea help improve the healthy functioning of the liver and protect the liver from the damaging effects of toxic substances and alcohol.
However, according to the findings of some of the recent studies, sipping too much of green tea extract could cause herbal hepatotoxicity or liver damage.
Lemon, like the other citrus fruits, is very useful for improving the functions of the liver.
Lemon juice contains Vitamin C in abundance; this acts as a natural liver detox agent besides improving the overall immune system of the body.
Lemon juice also assists the liver to cleanse out toxic materials and aid the digestion process.
Eating avocado fruits help your body to produce a valuable antioxidant called glutathione.
Glutathione is required by the liver to flush out the toxic contents from the body. This antioxidant also protects liver from potential liver damages which are usually caused by alcohol or toxic substances in the body.
Turmeric, a commonly used spice in cooking, helps our body to metabolize fat and stimulate the production of bile.
Turmeric assists the liver in detoxifying itself and the rest of the body. Some studies have shown that the antiviral action of turmeric is effective in preventing multiplication of the viruses causing hepatitis B and C.
Make sure to add a little of turmeric spice in wherever possible while you are cooking various food items.
Alternatively, you can consume it by adding a pinch of turmeric powder to plain milk.
The Bottom Line
We have just discussed some of the best liver friendly foods; of course, there are other ones too. The food we have discussed above are also excellent fatty liver diets and liver detox foods.
To sum up, some of the best foods for the liver are:
- Cruciferous (leafy) green vegetables
- Omega 3 fats
Eating good foods for a healthy liver may not produce good results if you have other foods or habits that damage the liver.
To really care for your liver, you must avoid bad foods, toxins, and medicines that hurt the liver. Here are some of the main offenders that damage the liver:
- Illicit drugs
- Some herbal remedies
- Some prescription medicines
- Some over-the-counter medications
- Large doses of vitamin A
- Fatty foods
- High levels of saturated fats
- High-calorie intake/obesity
- high salt intake.