Liver is an extremely essential body organ as it is responsible for getting rid of all the harmful toxins, chemicals, pesticides and free radicals that harm our health and well-being. Moreover, it also filters out the blood, manages the body’s energy reserves, generates compounds that aid the gut in digesting food and absorbing nutrients, along with the production of essential hormones.
But when the liver starts ailing, it’s effective functioning gets hindered, which often happens due to a sugar-loaded diet, your health can suffer a severe deterioration. The good news is, you can help your liver to build up its strength and ability to fight off the toxins by simply eating all the right liver-healing nutrients.
There is a rich assortment of foods and nutrients that enhance the ability of the liver to perform the detoxification process and perform its functions effectively. We have compiled a list of 34 foods that will keep your liver healthy and active.
Here, take a look:
1. Grains, Nuts, Seeds & Beans
Sprouted seeds, nuts, legumes and grains are brimming with energy, and their energy compounds are increased during the process of sprouting and soaking. They are also packed with enzymes and proteins, which enhance the body’s ability to perform all its functions.
Health experts strongly recommend the daily consumption of Broccoli sprouts because they are packed with an unbelievable amount of sulforaphane, which naturally shields the body against the development of cancer.
2. Sea Veggies
Sea vegetables prevent the build-up of environmental toxins, free radicals, and heavy metals, such as cadmium, along with promoting the detoxification of the body. Several researchers have scientifically proven that sea vegetables, such as brow algae, wakame, arame and kombu, contain a natural compound that prevents and lowers the accumulation of radioactive particles within the bone.
Water is the second most essential substance, after oxygen, which the body requires in order to survive and maintain its energy levels. It is far more important than important than food because it aids the body in getting rid of harmful toxins and waste products. It also enhances your energy levels, for when the body is fully hydrated, you tend to extremely active and alert. It is essential to consume at least 10 eight-ounce glasses of water every single day.
However, like all things in life, an excess of water also leads to unwanted complications. Health experts strongly advise against consuming iced water with meals, as the body has to dilute essential digestive enzymes while heating the ice since it requires extra energy.
4. Cruciferous Vegetables
Cruciferous veggies are packed with a rich assortment of essential protective phytonutrients, primarily indoles, carotenoids, sulforaphane and flavonoids, which aid the liver in neutralizing the harmful effects of drugs, chemicals, carcinogens, toxins and pesticides.
Cruciferous veggies, such as bok choy, broccoli, cauliflower, daikon and cabbage, are also brimming with phenolic compounds that aid in preventing and reduction the development of carcinogen within the stomach, which often tend to form due to the consumption of food items prepared with sodium nitrite and hydrogenated oils.
5. Lentils & Beans
Lentils, chickpeas, and beans, such as kidney, pinto and black beans, are brimming with protein, and all you need is a cooked cup of these nutritious delights to brim you up with a whopping 15 grams of protein. Sunflower seeds also pack up an enormous dose of protein, just a quarter cup can give your body an impressive dose of 6g protein. Leafy greens are just as important when it comes to maintaining a healthy liver, and one cup of cooked broccoli and spinach will give your body 9 grams of protein.
6. Leafy Green Vegetables
Dark green leafy veggies are packed with an extraordinarily high density of sulfur, an essential natural compounds that strengthens the liver’s ability to perform the detoxification process. Leafy green vegetables, such as cabbage, kale and Brussels sprouts, also aid the liver in eliminating toxins, chemicals and free radicals from the body.
Nutritionists strongly recommend the consumption of dandelion, as it contains taraxacin, a potently powerful chemical compound that enhances the functioning of the digestive organs. It also enhances the ability of the liver and gallbladder to secrete bile, which speeds up the process of fat absorption and digestion.
Sulfur compounds play a pivotal role in flushing out toxins and neutralizing free radicals.
For centuries, garlic has been regarded as one of the most nutritious healing superfoods in ancient medicinal practices. Scientific research reveals that garlic is brimming with allicin, an active sulfur-rich compound that is essential to aid the liver in performing the process of detoxification. Moreover, it also supports the liver’s ability to flush out all harmful toxins, mercury, estrogen hormone, and harmful food additives.
8. Leeks, Onions & Shallots
These superfoods become from the same family as garlic, and their rich sulfur compounds aid the liver in promoting the generation of an essential compound required by each and every cell present in the human body, known as glutathione. Basically, glutathione helps the body in neutralizing the damaging attacks of free radicals.
Eggs are one of the richest sources of fine quality protein provided by nature, and they are also brimming with a potently powerful nutrient, choline, along with cholesterol and all of the essential eight amino acids.
Research reveals that the liver requires these essential eight amino acids in order to detoxify the body effectively. Choline is a vital coenzyme, which aids the metabolism, and it is derived from egg yolk. The daily consumption of egg yolk can save your liver from countless toxic residues and damaging substances as it promotes the flushing out of heavy metals.
Artichokes are extremely healthy for healing the liver as they contain two extremely essential protective phytonutrients, known as silymarin and cynarin. These phytonutrients aid in increasing the production of bile, and preventing the risk factors that contribute to the formation of gallstones.
Mushrooms are loaded with essential nutrients that provide them wondrous healing powers, which aid in strengthening and enhancing the functioning of the immune system. Medicinal mushrooms, such as reishi, maitake and shiitake, are loaded with a potently effective antioxidant, known as L-ergothioneine, which fights off and neutralizes the damaging attacks of free radicals.
This enhances the activity of the enzymes responsible for increasing the healing activities of antioxidants throughout the body. Mushrooms are also one of the richest land-based sources of vitamin D.
Fruits are the easiest, tastiest and cheapest food item to brim up your body with an incredibly rich assortment of essential nutrients.
Health experts strongly recommend the daily consumption of cranberries, blueberries, raspberries and strawberries, because these potently powerful superfoods are loaded with protective phytochemicals.
Phytochemicals are basically plant-based antioxidants that aid the liver in getting rid of all free radicals, toxins and oxidative stress that damage your body and contribute to the risk factors of chronic ailments, along with premature aging.
Berries are also packed with essential polyphenols and anthocyanin, which have been scientifically proven to prevent and eliminate the development of cancer cells within the liver.
There’s a very valid reason why eating an apple every day keeps the doctor away. You see, apples are brimming with potently effective phenolic compounds, primarily flavonoids, which aid the body in preventing inflammatory ailments. Furthermore, they also pack up an incredibly impressive source of soluble fiber, known as pectin, which aids the body in flushing out toxic residue and the build-up of other damaging compounds.
Research reveals that prebiotics are gut-healthy indigestible fibers, which enhance the functioning of the beneficial gut flora, referred to as probiotics. Basically, probiotics are living microorganisms that promote the healthy functioning of the body and digestive system.
Prebiotics, on the other hand, are dietary fibers that aid the growth and enhancement of probiotics. You can devour these healthy fibers from leeks, Jerusalem artichoke, root veggies, such as beets, chicory, dandelion, and burdock, along with asparagus and cruciferous veggies.
15. Fermented Foods
Fermentation, is an ancient method of preserving food by naturally transforming its nutrient density with the help of microorganisms, which breaks down all its protein and carbohydrates, and promotes easy and speedy digestion. They are also packed with an assortment of gut-healthy bacteria, primarily lactobacilli.
We strongly recommend you to add kimchi to your daily diet, it is a traditional Korean recipe that includes fermented garlic, salt, red pepper, ginger, radish, sauerkraut and onions. Real miso is another splendidly nutritious pick, and you enjoy its countless nutrition benefits with a hot scintillating cup of miso soup.
Heart-healthy fats, such as the omega-3 fatty acids, are highly essential for the liver, the heart, and a wide array of basic body functions.
Here are your richest sources of healthy fats:
16. Flax Seeds
Flax seeds are one of the richest source of the essential omega-3 fatty acids, and they work wonders at normalizing hormone levels.
17. Hemp Seeds
Hemp seeds work wonders at reducing the damaging levels of blood fat, along with eliminating the signs of inflammation throughout their body because of their powerful assortment of omega-3 and omega-6 fatty acids.
18. Chia Seeds
For hundreds and thousands of years, chia seeds have remained an essential part of traditional Mayan diets, and scientific research reveals that these delicious seeds are packed with a potently powerful assortment of essential nutrients.
All you need is three generously filled tablespoons of chia seeds to brim up your body with 10 grams of healthy fats, 200mg of calcium, 12 grams of fiber and 5 grams of protein.
19. Coconut Oil
Coconut oil is undoubtedly the healthiest and most nutritious source of saturated fats, and since it’s extremely easy to digest, it doesn’t require your body to waste a lot of energy. You see, the saliva and gastric juices contain enzymes that cause coconut oil to be quickly broken down and digested immediately. This causes less pressure on the liver, and promotes its healthy functioning.
Avocados are the richest sources of monounsaturated fats, along with being incredibly high in oleic acid. What makes them even healthier for the liver is their amazingly rich density of glutathione, a vital nutrient that enhances the functioning of the liver.
21. Olive Oil
Unrefined and unadulterated extra virgin olive oil contains an impressive density of phenols, which are the very same essential anti-inflammatory compounds that make apples and berries so healthy. Research reveals that adding olive oil to one’s daily diet enhances the liver’s ability to reduce the levels of oxidative stress within the body.
Spices are packed with essential nutrients, minerals and antioxidants that flush out toxins and enhance the liver’s ability to detoxify the body.
Here are some herbs you must add to your daily diet:
For centuries, ginger has been applauded for its potently powerful antimicrobial, anti-inflammatory and antiviral profiles. It nourishes the liver to enhance detoxification, prevent and eliminate symptoms of clogging from blocked arteries, and enhancing the functioning of the circulatory system. A recent study revealed that the daily consumption of ginger can cut down cholesterol levels by an impressive 30%.
A traditional Indian herb that has been used for its rich flavour and countless medicinal benefits for hundreds of years, cumin has been scientifically proven as a powerful spice that enhances the liver’s ability to detoxify the body. It also promotes the healthy secretion of enzymes from within the pancreas, and this aids the ability of the body to absorb and digest nutrients.
Cardamom hails from the same family as ginger, and it aids the body in enhancing the flow of bile, which naturally enhances the functioning of the digestive system. It also improves fat metabolism, along with speeding up the gastric emptying rate, which causes the stomach valves, responsible for barring food from entering our small intestine, to relax. This allows the nutrients a safe passage to the small intestine without causing the body to exert a lot of energy and effort.
Research reveals that coriander seeds are highly effective at aiding the liver in reducing blood lipids amongst individuals who are suffering from diabetes and obesity, along with boosting good or HDL cholesterol levels and reducing both, bad or LDL cholesterol and triglycerides.
Health experts also stress the consumption of fresh cilantro leaves, as they aid in the body in flushing out heavy metals, along with mobilizing harmful brain-damaging compounds, such as lead, mercury, aluminium and cadmium. These are stored within the brain, spinal cords and the central nervous system, where the body accumulates them to flush them out.
A natural detoxifier that works wonders at cleansing the body free of all toxins, cayenne also aids in enhancing the functioning of the circulatory system. Research reveals that the daily consumption of cayenne brings about a marked increase in the pulse rates of the digestive and lymphatic rhythms, which causes the body to heat up. When the body heats up, it aids the flow of gastric juices, and strengthens the ability of the body to digest and metabolize the nutrients derived from food and flush out the toxins.
Cinnamon’s scintillating taste and wondrous nutritional benefits have been popular amongst traditional healing practices for hundreds of years. Scientific research validates that this delightful herb also aids the body in enhancing the metabolism, preventing the onset of a damaging yeast over-growth ailment known as candida, and preventing the formation of sticky platelets in to blood clots that clog up the arteries.
Fennel contains a rich assortment of essential oils that promote the healthy secretion of gastric juices, along with reducing aide product, and curbing down the inflammation that takes place within the digestive tract. Adding fennel to your daily diet will also enhance your body’s ability to digest and absorb nutrients.
Turmeric is loaded with a highly beneficial healing compound, called curcumin, which has been scientifically proven to promote liver healing, along with cleansing out toxic residues to promote detoxification, and enhancing the overall strength of the body.
Statistics reveal that the 60% of our calorie count comes from the dietary fats derived from fatty fish, animal meats and bone marrow, which also provide us several nutrients. However, the heavily industrialised epidemic of factory farms has caused our favourite animal meats to be manipulated with hormones, pesticides and all kinds of toxic chemicals. These chemicals not only damage our heart, but they also trigger a wide range of chronic, life-threatening ailments. In order to stay healthy, you must reconsider your animal-based sources of protein.
Here are some foods that can you help you create a wholesome diet:
31. Grass-Fed Animals
The damage done by pesticides has caused the outbreak of countless chronic ailments, for animal meat that is prepared in factories contains a disastrous amount of antibiotics, chemicals and hormones. Therefore, in order to enjoy the entire nutritional density of animal meat, you must consume only grass-fed animals that are raised in clean and healthy farm environments.
32. Fatty Fish
Low-toxin fatty fish are brimming with countless nutrients and protein. Research experts recommend the consumption of wild fish, such as wild salmon, Atlantic mackerel, anchovies and sardines, for they are brimming with heart-healthy omega-3 fatty acids, and contain sparse traces of contaminants.
If you want to brim up your body with loads of protein and omega-3 fatty acids, wild salmon is your best pick. This exotically colourful fish is also packed with incredibly beneficial antioxidants.
33. Whey Protein Powder
Grass-fed whey protein is the healthiest dairy product to brim up your body with heaps of protein. It basically a by-product of cheese and milk, and its popular medicinal and health benefits are being applauded for centuries, first endorsed by Hippocrates, the Greek physician and philosopher.
Research reveals that why powder is brimming with all the essential amino acids required for the production of glutathione, which is one of the pivotal shields of our body, especially the liver. It is essential that you always pick out fine quality grass-fed whey protein in order to enjoy all its nutritional benefits. We recommend you to try the Vital Proteins Organic Grass-Fed Whey Protein.
Vegetables and other plant-based foods are brimming with protein, which is essential for the generation of new cells and maintaining the health of body tissues. Protein is also essential for the synthesizing new proteins required to perform our everyday body functions.
35. Sea-Based Foods
Research reveals that microalgae is brimming with protein and extraordinary density of chlorophyll, which aids the body in flushing out all the heavy metals and toxic deposits. It also aids in neutralizing the damaging activities of carcinogens, and bring about a stark improvement in the functioning of your liver.