6 Foods to Support Your Liver

The liver is the most essential and largest organ of the body, adapted to various functions to promote overall health. These functions include purifying blood, synthesis of plasma proteins, and elimination of harmful toxins. Hence, the liver is called a detoxifying organ.

The liver plays a vital role in digestion. After the stomach and the small intestine complete digestion, food is transported to the liver for detoxification through the bloodstream.

The liver performs not just filtration but also plays its part in the breakdown of complex molecules. Besides these effective roles, the liver is also involved in bile production, which is then stored in the gallbladder unless the body requires it again for the emulsification of fats and washing off toxins and unnecessary compounds.

The liver also regulates post-prandial blood glucose levels by a feedback mechanism. If the blood sugar level increases, the liver extracts the excess glucose from the blood and stores it in the form of glycogen for later requirements by the body. This glycogen is again converted to glucose if the blood sugar level of the body is low.

Moreover, the liver is also involved in blood filtration by processing undigested compounds and several drugs, removing toxins and wastes that are eventually eliminated by the body in the form of urine and feces.

Modify your Diet to Support Your Liver

The liver certainly does its job very well in purifying the blood and filtering substances. Still, we must consume the right food and take essential supplements to support our normal functioning and health.

Which Foods You Need to Limit?

Liver health is significantly compromised due to excessive consumption of fast food, deep-fried items, desserts, and excess amounts of saturated fats and industrial oils such as canola and margarine. Consumption of these foods is associated with poor health outcomes and imparts a great burden on the liver, interfering with its functioning and roles like bile production and regulation of enzyme function. Adopting liver-friendly diets can bring a significantly healthy change in our lives.

Food To Consume for Improving Liver Health

1. Coffee
• Research says that coffee is one of the best foods for liver health due to its high caffeine, tannin, complex carbs, and protein content. Several studies have proven that regular coffee intake, preferably black coffee, lowers the risk of chronic liver disease. Furthermore, coffee prevents the risk of inflammation and also increases the secretion of an excellent antioxidant called glutathione.
2. Green or black tea
• One of the best options for those who can't tolerate coffee is either black or green tea to ensure their liver health. According to research, people who are used to having green tea have improved liver health and optimal plasma proteins and enzyme levels. While taking tea, keep in mind that you prefer tea with natural ingredients. It's way more healthy for the liver than the one with artificial extracts.
3. Beetroot
• Beetroot juice and raw beetroot consist of betalains, which are natural oxidants. These antioxidants are highly recommended against liver disorders like fatty liver and liver inflammation. Moreover, beetroot also contains a sufficient content of essential minerals and vitamins that promote a healthy and wealthy liver.
4. Cruciferous vegetables
• Cruciferous vegetables belong to the Brassica genera of plants. These include green vegetables such as wasabi, cauliflower, Brussels sprouts, and broccoli. Cruciferous vegetables are rich source of fiber and fiber prevents the liver against infections and inflammation. According to recent research, it has been proven that brassica vegetables usually lower the risk of liver cancer.
5. Cold Pressed Olive Oil
• Olive oil is the best source of omega-7, a mono-unsaturated fatty acid. Olive oil when extracted from raw olives increases the level of good cholesterol and reduces the level of bad cholesterol in your blood. This lowers the accumulation of fat in the liver and also maintains the insulin sensitivity of the body.
6. Fatty Fish
• Fish are enriched with omega-3 fatty acids that is extremely essential for promoting healthy and fat-free liver. Mostly salmon, sarcadina, tuna, and mackerel control the fat deposition and are preferred for liver health. Fish also fulfill the body's protein requirement and therefore can be preferred instead of poultry.

Supplements That Support Liver Health

Apart from diet, we can also prefer additional accessory supplements to promote the well-being of our liver.

• Amino Acids
• Essential amino acids are required to protect the body against infections. These amino acids play an essential role in protecting the liver against fat accumulation. Amino acid supplements maintain the normal functioning of the liver and regulate the rate of bile formation and fat emulsification.

• Phosphatidylcholine
• Research says that phosphatidylcholine is a clinically proven supplement that is useful in the metabolism of fats. It is composed of phospholipids with choline, promotes liver health, and protects against liver inflammation.

The Bottom Line

Ensuring liver health through lifestyle and dietary modifications is very important to ensure its optimal functioning. Incorporating liver-healthy foods and supplements that are useful in decreasing the harmful inflammatory stimulus naturally for liver health and promoting its best functioning.

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