Your liver plays a role in nearly every organ system in your body. It interacts with the endocrine and gastrointestinal systems by aiding in digestion and metabolism. But is this talk about liver cleansing really true?
Sadly, not everyone knows that their liver could also affect their sexual life. As you read this article, that is one thing you will learn shortly.
Simple Functions Of The Liver
Indeed, your liver is the storage location for fat-soluble vitamins and it handles cholesterol homeostasis (1).
It stores iron and copper, plays a role in hematology with clotting factor and protein synthesis.
Also, your liver plays a role in heme breakdown into unconjugated bilirubin and conjugates it.
It plays a role in sex hormone metabolism and produces carrier proteins that are important in reproduction and development.
Finally, Kupffer cells and Pit cells play an important role in the body’s immunologic system.
Boosting the function of the liver is something that we all have to do intentionally, at least, once in a while.
However, when people say they want to do liver cleansing, they are indirectly saying they want to boost the functions of their liver.
While there is no specific food that can “cleanse” the liver in the literal sense, a healthy diet rich in certain nutrients can support liver function and promote overall liver health.
Here are some foods that are beneficial for liver health:
1. Leafy Greens
Leafy greens like spinach, kale, collard greens, and Swiss chard are high in chlorophyll, which helps to neutralise toxins and support liver detoxification.
In fact, a study says the consumption of leafy greens with chlorophyllin improved hepatic steatosis and liver functions (2).
2. Cruciferous Vegetables
Vegetables such as broccoli, Brussels sprouts, cauliflower, and cabbage contain compounds like glucosinolates that support liver detoxification enzymes.
According to studies, cruciferous vegetables contain certain compounds that alter the detoxification process in your body.
Also, they protect against harmful compounds.
An animal study says mice that were fed broccoli developed fewer tumours or fatty liver disease than the mice in the control group (3).
3. Garlic
Garlic contains sulfur compounds that help activate liver enzymes responsible for flushing out toxins from the body.
According to a study, garlic had beneficial effects on the liver’s histopathological features, fat content, enzymes, and weight (4).
4. Turmeric
Turmeric contains curcumin, a compound with powerful anti-inflammatory and antioxidant properties that may help protect the liver from damage and support its regeneration.
According to a study, curcumin can also be effective in the treatment of chronic hepatic diseases (5).
However, a study says turmeric causes potentially severe liver injury that is typically hepatocellular (6).
As a result, the consumption of turmeric should be based on recommendation by a physician or dietician.
5. Beets
Beets are rich in antioxidants and compounds like betaine, which can help protect liver cells from oxidative stress and inflammation.
According to studies, administration of betaine can halt and even reverse progression of the disruption of liver function (7) (8).
6. Green Tea
Green tea contains catechins, antioxidants that support liver function and may help reduce fat accumulation in the liver.
Adding green tea to your diet will boost your liver function and enable the liver do its cleansing better.
According to a study tea reduces levels of liver enzymes in people with nonalcoholic fatty liver disease (9).
7. Fatty Fish
Fatty fish like salmon, mackerel, and sardines are high in omega-3 fatty acids, which can help reduce inflammation and promote liver health.
In fact, studies have shown that supplementation with DHA can improve liver and visceral fat in children with NAFLD, and supplementation with DHA and EPA can reduce liver fat (10).
8. Nuts and Seeds
Nuts and seeds, such as walnuts, almonds, and flaxseeds, are good sources of healthy fats, antioxidants, and fiber, which can support liver function and reduce inflammation.
9. Olive Oil
Also, olive oil contains monounsaturated fats, which have anti-inflammatory properties and may help improve liver health when consumed in moderation (11).
10. Citrus Fruits
Citrus fruits like oranges, lemons, and grapefruits are high in vitamin C, which is an antioxidant that supports liver detoxification and may help reduce the risk of liver disease.
11. Apples
Apples contain pectin, a type of fiber that helps cleanse the liver and remove toxins from the digestive tract.
Furthermore, several studies have assessed the improvement in liver function using a chow diet enriched with pectin in lean or fat rodent models (12).
12. Whole Grains
Whole grains like brown rice, quinoa, and oats are rich in fiber, which can help regulate blood sugar levels and reduce the risk of fatty liver disease.
In all, liver cleansing may not be something that you can do, but eating the right food will help boost the functions of the liver.
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In addition to incorporating these liver-friendly foods into your diet, it’s also important to limit consumption of processed foods, sugary snacks and beverages, alcohol, and foods high in unhealthy fats.
These foods can contribute to liver damage and inflammation.
Drinking plenty of water and staying hydrated is also important for overall liver health.
If you have any concerns about your liver health or specific dietary needs, consult with a healthcare professional or a registered dietitian.