Best Foods and Drinks for a healthy Liver

Updated: May 22

Detox is the Liver's Job.

Research has discovered that our liver has over 500 functions. The liver regulates most chemical levels in the blood and constantly produces bile, which is stored and concentrated in the gallbladder until it is needed to digest fatty foods. After the blood leaves the stomach and intestines, it passes though the liver where it is balanced and passed than though-out the rest of the body. The liver also detoxifies chemicals and metabolizes drugs. The liver is chemical factory, responsible for hundreds of chemical actions that the body needs to survive. The liver also stores chemicals and vitamins that our body's require for new cell growth.

A healthy liver is essential for our overall well-being and certain foods can certainly promote excellent optimal liver health. To function efficiently, the liver requires specific vitamins and nutrients from a healthy diet or though supplements. Foods containing lots of processed sugar, and saturated fats could cause harm to your liver. Foods high in fiber, minerals, antioxidants, and other nutrients can protect the liver from damage.

Add lots of veggies to your diet for a healthy liver

Green Leafy Vegetables

Leafy greens are at the top of the charts when it comes to the nutrients for the liver, full of Vitamins A, C and K, Potassium and fiber. Leafy greens are low in fats at only 5-40 calories per cup, high in dietary fiber, and containing a host of phytochemicals, such as lutein, beta-crytoxanthin, zeaxanthin, and beta-carotene. Leafy greens are also recognized for their potential role in preventing cancers.

Best leafy green vegetables for your liver are cabbage, spinach, Brussels sprouts, dandelions, and beet leaf greens. Cooking leafy green vegetable can lessen the bitter taste that some of them have, and will concentrate the vitamins and minerals. However some water soluble nutrients such as vitamin C can be lost if the greens are over cooked and if the broth is discarded.

Garlic a culinary spice, and one of the oldest cultivated plants in the world, helps your liver to activate enzymes that can flush out toxins. It has high levels of the natural compounds allicin a powerful antioxidant, antibiotic and anti-fungal substance, with numerous benefits to liver health that aid in liver cleansing. Garlic is also a excellent source of vitamin B6, magnesium, vitamin C, selenium a important mineral for increasing the action of antioxidants and other minerals including phosphorus, calcium, potassium, and iron.

The most significant benefit of garlic, is the antioxidant properties because they keep toxic substances filtered by your liver from reaching other organs. One more of the many benefits of garlic is it contains ariginie, a amino acids important for relaxing the blood vessels.

Grapefruit and its juice are excellent part of a healthy diet.

High in vitamin C, glutathione, potassium and fiber. Grapefruit supports the natural cleansing processes of the liver. One grapefruit contains over 70 mg of glutathione, a protein that boosts the production of liver detox enzymes that help flush out carcinogens and other toxins. Grapefruit also contains a pectin that appears to lower cholesterol – a notorious liver clogging fat.

The bad news is that grapefruit nutrients can interact dangerously with many medications. The nutrients in grapefruits inhibit enzymes in your liver that are responsible for metabolizing certain drugs which can affect the way your certain medicines work and have dangerous results. Talk to your doctor before eating grapefruit or drinking grapefruit juice if you are prescribed medication.

Walnuts are rich in healthy fats that have anti-inflammatory properties.

Containing high levels of l-arginine, an amino acid, glutathione, and omega-3 fatty acids. Helps reduce hepatic triglycerides and suppressed the genes involved in hepatic inflammation. It lowers the levels of enzymes involved in liver homeostasis. Research finds that people with fatty liver disease who consume walnuts have obtained improved liver function tests. Walnuts also have been found to help oxygenate the blood.

Walnuts, with their high omega-3 fat nutritional content, are a excellent brain food. Add to your daily diet 1-ounce (raw or roasted) of unsalted walnuts.

Avocados have anti-inflammatory and antioxidant properties.

This incredible gold mine of nutrients rich in healthy fats contains glutathione, which is a powerful antioxidant that helps to protect the liver from incoming waste and toxin overload. Glutathione assists the liver in eliminating toxin chemicals from your body while protecting your liver and suppressing liver cellular damage. The avocado nutrients also can improve cognitive function such as memory and concentration making them a excellent brain food. Avocados are high in calories, so just add 1/4-1/2 of this buttery and nutty green fruit to one daily meal as a side dish.

Broccoli is an excellent source of sulfur-containing compounds called isothiocyanates, that delivers crucial liver detox support. Sulphoraphane ( sulfur compounds) triggers the liver to produce detoxifying enzymes that block free-radical attack on DNA. This process continues to protect for up to four days after the sulphoraphane-containing foods were initially eaten. The isothiocyanates regulate the expression of genes that are involved in flushing out carcinogens and improving metabolism. They also have anti-inflammatory properties. The University of Illinois, has found that consuming broccoli may help protect the liver from cancer, and the risk of developing nonalcoholic fatty liver. ​ Turmeric, a yellow pigmented root that is used in cooking could very well be one of the healthiest spices in the world. Curcumin a bioactive compound found in turmeric, is responsible for its varied medicinal properties. It has anti-inflammatory, antioxidant, antifungal, antiviral, and antibacterial properties. Curcumin helps to protect the liver from liver diseases and injury by reducing inflammation, minimizing oxidative stress, and improving lipid metabolism and insulin sensitivity.A new study also shows that the polyphenols in turmeric may be helpful for reducing the risk of fatty liver while decreasing stress at the cellular level. ​

According to some research, piperine, the active ingredient in black pepper, when consumed with turmeric increases absorption of turmeric’s active curcumin compounds to help boost health benefits.