Top 10 healthy foods for liver health
The liver is a large gland in the body that directly affects the level of health, well-being and appearance. The body produces hormones with enzymes, cleanses from toxins, stores the necessary trace elements, and participates in blood circulation. With proper nutrition, it will be possible to support these functions, reduce the load on the gland.
Therefore, it is imperative to include in the diet foods for liver health, improving metabolism in hepatocytes and helping with detoxification.
Top 10 foods for liver health
For the normal functioning of the body, vitamins C, E, A and group B, potassium, magnesium, zinc and selenium are required. The most useful food group is vegetables. From them, the body receives a lot of trace elements, fiber, water and few calories with proteins and fats. But it is proteins and fats that overload the functions of the liver. After vegetables, fruits, berries, drinks and fatty fish come in usefulness.
Harmful products for liver health: sugar, sweets, corn, rapeseed, cottonseed oils and too fatty meat (pork, lamb). In case of liver diseases, coffee, spicy and fried foods, mushrooms, fatty milk, mustard, cilantro and radish with garlic must be removed from the diet. Due to the high level of purines, meat broths are not allowed.
What are the benefits for the liver: Cleansing action, normalizing the composition of bile and gastric juice, accelerating the regeneration of gland cells. This root vegetable contains a lot of fiber, which is not destroyed by cooking, and B vitamins. The product is considered useful for the liver also due to the normalization of the gastrointestinal tract functions.
What else is the use of the product: Regulation of blood pressure and lowering cholesterol levels, relieving inflammation, accelerating the production of energy used to work the muscles. The work of the central nervous system, metabolism, blood vessels is supported.
Approximate norm: Serving up to 200 g daily, no more than 1.4 kg per week.
What are the benefits for the liver: Mild choleretic action, activation of regeneration processes of hepatocyte membranes, protection of cells from infections and inflammation. The vegetable contains pectins, beta-carotene, vitamins PP and B2, and fiber. It is imperative to enrich the diet with pumpkin after treating liver diseases.
What else is the use of the product: Increased acidity of gastric juice. This can achieve a more complete digestion of food and better absorption of nutrients from it. Pumpkin is useful for immunity, vision, gastrointestinal tract, skin, central nervous system.
Approximate norm: Up to 150 g of raw pulp per day can be used, 1 kg per week.
What are the benefits for the liver: Stimulation of metabolic processes in the cellular structure of the organ, increasing the assimilation of compounds that underlie bile. This product is recommended for liver health due to the high amount of vitamin A. Carrot fiber improves intestinal motility.
What else is the use of the product: Reducing harmful fractions of cholesterol, protecting against the development of anemia, improving vision, strengthening immunity. Supports the vegetable bone strength, skin, hair and nails health, brain function, central nervous system.
Approximate norm: Enough 50 g of carrots per day, 350 g per week.
What are the benefits for the liver: Decrease in blood of low-density lipoproteins, acceleration of the excretion of lipid elements. This allows you to reduce the risk of fatty type of hepatosis, to comprehensively improve the glandular tissues. Fruits are enriched with pectins, potassium, vitamin C. It is better to eat baked.
What else is the use of the product: Support of intestinal microflora, activation of the gastrointestinal tract, correction of blood pressure. The strength of bone tissue and the level of hemoglobin increase, immunity is strengthened, and toxins are eliminated.
Approximate norm: No more than 3 medium apples per day, up to 20 per week.
What are the benefits for the liver: Strengthening the membranes of hepatocytes, unloading the work of the organ by stimulating the elimination of harmful substances through the intestines. Plums also have a weak diuretic effect and improve the water-salt balance. Pectins, potassium, vitamins A, C and group B enter the body from the fruit.
What else is the use of the product: Support for the health of the heart, blood vessels, strengthening bone tissue, improving intestinal motility and microflora composition. Eye protection, participation in hematopoiesis, control of glucose with blood cholesterol.
Approximate norm: From 150 to 250 g per day, no more than 1.7 kg of fruits per week.
6. Green tea
What are the benefits for the liver: Prevention of oxidation of hepatocytes, tissue protection and normalization of metabolic processes between cells. The drink maintains water-salt balance in the body, which reduces the load on the gland. The product is useful for the liver, as it reduces the likelihood of disease due to catechins.
What else is the use of the product: Neutralization of radicals, stimulation of weight loss processes, prevention of heart and vascular diseases. Tea calms the central nervous system, activates brain function, lowers blood pressure, and strengthens bones.
Approximate norm: 3-4 cups are enough per day, up to 28 per week.
7. Fatty fish (herring, sardines, mackerel)
What are the benefits for the liver: An obstacle to the formation of triglycerides in the organ and an improvement in the outflow of bile, aid in the regeneration of hepatocytes. Fish has a beneficial and healing effect due to the presence of Omega-3 in the composition. Also, these acids regulate the balance of cholesterol towards beneficial fractions.
What else is the use of the product: Strengthening bone tissue and teeth, stabilizing hormonal levels, supporting the functions of the central nervous system, eliminating inflammation. To these properties is also added the prevention of obesity, diabetes, hypertension.
Approximate norm: Allowed for 2-3 servings per week with a volume of 100-150 g.
What are the benefits for the liver: Restoration of the intestinal microflora and the removal of harmful substances from the gastrointestinal tract with food debris, preventing their accumulation. A large number of bacteria in kefir synthesize substances that stimulate the absorption of nutrients. The low-calorie product does not burden the liver.
What else is the use of the product: Maintaining bone mineral density, which provides calcium with vitamins K2 and D, alleviating inflammatory foci, preventing diabetes. Kefir is useful for immunity, digestive tract, heart and blood vessels, skin and hair. Suitable for toning, gaining muscle mass.
Approximate norm: About 200-250 ml daily, no more than 1.8 liters per week.
9. Dried fruits (prunes, dried apricots)
What are the benefits for the liver: Cleansing the intestines and preventing the storage of harmful pollutants in the tissues of the gland. Reduces in the blood “bad” cholesterol, the choleretic effect is manifested. This product is recommended for liver health due to fructose, in which the body is not involved in the absorption.
What else is the use of the product: Stimulation of the metabolism of fats, protein and carbohydrates with metabolic processes, strengthening the heart muscle, blood vessels. Drying fruits increases the concentration of trace elements, which protects against vitamin and mineral deficiencies in the cold season, as well as against colds.
Approximate norm: You can 50-100 g of dried fruits per day, up to 700 g per week.
10. Cruciferous group (broccoli, cauliflower)
What are the benefits for the liver: Raising the level of antioxidant enzymes, this speeds up the detoxification process. The tissues are cleared of harmful cholesterol and triglycerides, which can provoke inflammation. Vitamins C, B9, A and phytosterols, potassium, selenium make foods good for the liver.
What else is the use of the product: Control of blood sugar, protection from the deposition of atherosclerotic plaques on the walls of blood vessels, normalization of digestion. For the heart, brain, immunity, metabolism, cabbage is also useful.
Approximate norm: It is advisable to eat 1-2 cups a day, up to 2 kg per week.
The body is influenced from all sides by negative factors: cosmetics, ecology and pesticides, hormones, antibiotics in products, household chemicals and even hygiene products. The liver is forced to continuously process these streams of toxins, synthetic substances. The load on the organ increases significantly. If we introduce a number of small changes into life, it will be possible to facilitate the work of the hardware.
Diet and lifestyle tips:
- No overeating – only fractional meals, average serving size.
- Replacement of cosmetics, care products, household chemicals with a safe analogue.
- Elimination of external stress, revision of the environment, all aspects of life.
- Regular physical activity, exercises, walks, strength training.
- Fighting bad habits, especially smoking and alcohol.
Read also our other articles on nutrition: