Best Foods for Liver Health

So what are the best food group for liver health? Well foods that promote a healthy liver fall into 2 categories those that help detoxify the liver and those that are packed with anti-oxidants which protect the liver while you cleanse it.

It is obvious to state that eating well will improve your health. Eating well includes avoiding fast food as much as you can if not the hard and soft drinks but do your best to not have the fast foods which we even don't know in real if its faster than fast ;) .

I just want to say that try not to indulge in foods which are processed. I know in our busy world its hard for most of us to make some time to cook some food which will make our taste buds go crazy.

And well being a food addict myself i will suggest my foodie friends to try and make some time, even though i wont ask you guys to stop having fast foods or hard and soft drinks but there are foods that are better than most of those, especially when it comes to giving your liver a helping hand.

Well if your liver is in poor condition and its enzyme levels are elevated then it can result in constant headaches, bad skin, unexplained weight gain and leaving you tired and lethargic all the time.

This has led me to put together this article to help you find the best foods for Liver health.

The Best Foods for your Liver Health are as follows :

1. Garlic and Onions

Garlic falls into the detoxifying group as it helps to expel from the body certain harmful chemicals such as mercury and is also good for your immune system. Garlic contains allicin a sulphur-based compound that the liver needs to aid the detoxifying process. Garlic and onion can also help to rid the body of specific food additives and the hormone estrogen.

2. Artichoke

We all know that bile production is vital to liver health. Artichoke has been shown in clinical trials to increase bile flow by 100% thirty minutes after consumption. One of the jobs of bile is to remove toxins and nasty micro-organisms through the bowel. So increasing bile flow is only going to help.

3. Beetroot

Now beetroot is one of the best foods for liver health it contains potassium, phosphorus, calcium, sulfur, iodine, copper, carbohydrates, protein, fat, vitamin B1, B2, B6, niacin and vitamin P.This food stuff is great at purifying your blood plus also absorbs heavy metals that can then be excreted out of the body and take pressure off your liver.

4. Lemon Squeezed In Hot Water

This should become a regular routine. Before drinking or eating anything in the morning (I mean coffee and tea or breakfast here too!) you MUST drink freshly squeezed lemon in a cup of hot water and adding a teaspoon of organic honey in it will be even better.

It's regular intake will help you in weight loss and losing saturated fats (excess fat) from your body and cleanse the liver and actively promote detoxification.

It will also prevent from excessive fat accumulation from your body.

This regular morning procedure will also promote bile production, clean the stomach and bowel plus stimulate bowel motion.

5. Cruciferous Vegetables

• Broccoli
• Cabbage
• Brussel sprouts
• Cauliflower

& Leafy Green Vegetables

• Spinach
• Kale
• Collards

These are some of the best vegetable foods for liver health that you can eat to reduce the risk of your liver from damage. They are potent detoxifiers of the liver. The reason being is that they contain active ingredients which neutralize harmful toxins such as nitrosamines (found in cigarette smoke) and aflatoxin (found in peanuts).

These vegetables also contain glucosinolates which aid the liver so that it can produce liver enzymes to speed up the detoxifying process.

6. Fish 

• Salmon
• Sardines 
• Tuna 
• Trout

Ironically, eating fatty fish helps combat a fatty liver. Salmon, sardines, tuna, and trout are all high in omega-3 fatty acids and are anti inflammatory , which can help lower the levels of fat in the liver and reduce inflammation.

7. Apples

We all know that apples contain pectin. What you may not know is that pectin binds to heavy metals in your body (especially in the colon) and allows them to be secreted from the body much more easily. This is ideal for your liver as it decreases the workload on this vital organ so it can concentrate on detoxify chemicals and other harmful toxins instead.

Fruits High In Antioxidants

So what fruits are we talking about? Well the best fruits for liver health are (the top one first):

• Prunes
• Raisins
• Blueberries
• Strawberries
• Raspberries
• Plums
• Oranges
• Pink Grapefruit
• Cantaloupe Melon
• Pears

The reasons that i mentioned Apple in separate list because the above fruits are high in antioxidants as compare to apple and its properties (high in pectin) also they are one of the best fruits for liver health and they protect the liver from high levels of harmful free radicals that are produced naturally during the detoxification process.

Additional Information :

 

What does a diet plan for fatty liver looks like?

If you have been diagnosed with fatty liver disease, your doctor may recommend working with a dietician to come up with a meal plan.

Here's what a typical daily menu might look like:

Breakfast:

• 8 oz. Hot Oatmeal mixed with 2 tsp. Almond butter
• 1 tbsp. Chia seeds, and 1 cup mixed Berries
• 1 cup black coffee or green tea

Lunch:

• Spinach Salad with Balsamic Vinegar and Olive Oil Dressing
• 3 oz. Grilled Chicken
• 1 Small Baked Potato
• 1 Cup Cooked Broccoli, Carrots, or other Vegetable

Snacks:

• 1 tbsp. Peanut Butter on Sliced Apples or 2 tbsp. Hummus with Raw Veggies

Dinner:

• Small Mixed-Bean Salad
• 3 oz. Grilled Salmon
• 1 cup Cooked Broccoli
• 1 cup Cooked Quinoa
• 1 cup Mixed Berries

Conclusion:

All of the above are considered the best foods for liver health. They are all simple to get and can easily be introduced to any diet so you can promote liver health, help detoxify it plus get rid of all those harmful chemicals and nasty micro-organisms from your body more readily.