The liver is a vital organ that plays a vital role in maintaining overall health. It acts as a natural filter, removing toxins from the blood so that harmful substances do not accumulate and cause problems. The liver also helps regulate blood sugar levels, keeping our energy stable throughout the day. Additionally, it is also important for blood clotting, which helps us recover from injuries. To care for your liver, eat a diet rich in antioxidants, fiber, and nutrients that aid fat metabolism and overall health. This will help your liver function better and increase the overall strength and energy of your body.
What is the best food to cleanse the liver?
Here are three types of foods that can help heal, protect, and cleanse your liver:
1. Fiber-rich and gut-friendly food
Gut and liver health are directly linked to a healthy relationship. Dr. Batra recommends the following foods:
- Oatmeal and whole grains: The beta-glucan present in oats helps bind bile acids and cholesterol in the intestine, thereby reducing the burden on the liver. Fiber also promotes regularity, ensuring that toxins are eliminated efficiently.
- “Berries (blueberries, strawberries) are another natural source rich in polyphenols and antioxidants that protect liver cells and modulate the gut microbiota, which indirectly reduces the load of toxins reaching the liver,” Dr. Archana Batra, dietitian and certified diabetes educator, tells Health Shots.
- Nuts and seeds: Consuming both of these provides a healthy source of fat and fiber. Walnuts, in particular in this case, are a good source of L-arginine, which helps the liver detoxify ammonia.
2. Detoxification Process
The foods mentioned contain compounds that actively and directly support stages 1 and 2 of the liver detoxification pathways. These include:
- Cruciferous vegetables include sprouts, broccoli and cauliflower. Rich in glycosylates, which the body converts into compounds like indole-3-carbinol and isothiocyanates, which together help boost the liver’s filtration process.
- Garlic and onion: Both of these contain sulfur compounds that help protect the liver from toxic damage.
- Turmeric: Known for its healing properties, it is an active compound that helps reduce liver inflammation and repair damaged liver cells.
3. Protective and therapeutic food
This category of food contains antioxidants and fats that protect liver cell membranes and reduce oxidative stress. Examples are:
- Avocados and olives: These are excellent sources of monounsaturated fats, which help reduce inflammation. Additionally, these products contain vitamins that help protect the liver from cellular damage.
- Fatty fish: High in omega-3 fatty acids (EPA and DHA), which are powerful anti-inflammatories. They help reduce liver fat, a major concern in non-alcoholic fatty liver disease (NAFLD), and improve liver enzyme levels.
- Green tea is rich in catechins, especially EGCG, which helps reduce fat accumulation in the liver and improve overall liver function.
Dr. Archana Batra explains that the concept of “detoxifying” the liver should be viewed as supporting its natural, ongoing functions through excellent nutrition, not supplements or crash diets.
,Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you have about a medical condition.)
