The liver occupies many essential functions in the proper functioning of the body. In addition to storing nutrients from digestion, it contributes to the metabolism of sugars, fats, and proteins and cleanses the body by acting as a filter. This organ, which is one of the largest in the body, since it can weigh on average between 1300 and 1600 grams, is particularly sensitive to the frequent consumption of alcohol, foods too rich in sugar, and a fat such as industrial products, processed foods, and hearty meals. Similarly, the stress caused by the constraints of daily life can affect it. To preserve the health of the liver, it is advisable to consume foods rich in fiber and essential nutrients such as magnesium, calcium, phosphorus, and iron. Here are 12 foods to choose to take care of the liver.
1. Garlic
The best known active ingredients that are present in garlic are allicin, querticin, and selenium. Thanks to these elements, it participates in the activation of enzymes promoting the detoxification process. To stimulate the liver, you can add garlic to all your salad, meat, and vegetable dishes. It is also a natural antibiotic, particularly beneficial for the regeneration of an already sick liver.
2. Foods rich in fiber.
Foods rich in fiber help reduce fat and protect against liver diseases. So oatmeal and greens such as spinach, cabbage, beans are to be preferred in your diet. In addition, the latter are purveyors of vitamins and also contain antioxidants, which are very useful for purifying the body.
3. The artichoke
Artichoke acts on biliary secretion and thus improves digestion. The active substances are mainly located at the level of the leaves. You can prepare an herbal tea or infusion of artichoke leaves or consume this vegetable plant in salads.
4. The Lawyer
Avocado has a remarkable effect on the liver. It demonstrates restorative virtues that could come from the natural fatty acids it contains. It also helps lower cholesterol levels and helps cleanse toxins.
5. Beets
Beets are rich in antioxidants. In addition to these nutrients that help fight free radicals and the aging of cells, they also contain iron and folic acid.
6. Dark chocolate
Contrary to popular belief, dark chocolate with a cocoa content of more than 70% is beneficial for the liver. Its magnesium intake helps to protect this organ. In addition, the antioxidants contained in dark chocolate slow down the aging of cells and reduce the risk of inflammation. Magnesium also helps to recharge your energy and drive away stress.
7. Turmeric
Turmeric has antioxidant and anti-inflammatory properties. It is recommended to fight against many diseases, including those of the liver. It helps to cleanse the body, facilitates digestion, and helps prevent cancer.
8. Nuts
Oilseeds such as walnuts, Macadamia nuts, Brazil nuts, pecans, almonds, or hazelnuts are rich in phosphorus. Their consumption helps to purify the liver and facilitate lipid metabolism, which prevents the accumulation of fat that causes liver disease.
9. Grapefruit
Grapefruit is a beneficial food for cleaning the liver. Thanks to naringinin, a flavonoid present in this fruit and which helps to burn fat, it contributes to the purification of the body and prevents the accumulation of lipids in liver cells. In addition, this fruit is rich in pectin and vitamin C.
10. Dairy products
Dairy products such as cheeses or yogurts offer an interesting supply of calcium. You can add a little fruit or blueberries to your yogurts for more benefits. Be careful, it is advisable to prefer products that contain less fat, salt, and sugar. Natural yogurts with skimmed milk, thus have a better nutritional contribution. It is the same for fresh goat, faisselle, or cottage cheese, less fatty, less salty, and yet rich in calcium.
11. Rosemary
Rosemary has antioxidant and anti-inflammatory properties. It stimulates the secretion of bile by liver cells, facilitates digestion, and thus participates in the elimination of waste and the purification of the body. These restorative benefits help to tone the body and fight against physical fatigue. Young shoots are known to be more active than other parts of the plant.
12. Green Tea
Green tea contains theine and participates in the reduction of fats. Rich in antioxidants, it is also a diuretic. Its polyphenol content allows it to slow the assimilation of fats and carbohydrates and reduces the amount of calories absorbed while improving cardiovascular health.
What foods should be avoided?
Foods to limit in order to preserve liver health are foods that are too sweet, meals that are too salty or too fatty. Indeed, these foods can in the long term cause inflammation in the liver that will have more and more difficulty in treating them. The resulting accumulation of toxins can lead to cell damage. It is also advisable to consume less alcohol, at the rate of one to two drinks a day depending on whether you are a woman or a man. For example, a man should not consume more than two glasses of alcohol (e.g. 100 ml glass of wine or 300 ml of beer) per day, some sources even speak of a maximum of one glass, and a woman at most 1 glass of alcohol per day. Women are for various reasons less resistant to alcohol than men.
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