Tis the season of eating and over-eating. Even if you try hard its hard to resist all the delicious food and drinks you encounter over the holiday season.
Now that its 2020 its time to get back on track with your nutrition and send some love to our liver.
Did you know that the liver is responsible for over 500 functions in the body?
As the biggest gland in the body, the liver has many vital jobs to keep you alive and well. While we won’t list all the 500 functions the liver performs, it is important to note that the role of the liver is to store vitamins and iron, convert stored sugar to usable sugar when the body’s sugar levels fall below normal, destroy old red blood cells and produce bile to break down and digest fats.
Most importantly, the liver helps to detoxify the blood to get rid of harmful substances. These harmful substances are most commonly due to lifestyle factors such as alcohol, tobacco, beauty products, and processed and fried foods, especially when consumed in large quantities.
Other taxing chemicals are harder to avoid, like pollution, prescribed drugs, viruses and natural by-products of metabolism. The liver requires large amounts of micronutrients (vitamins, minerals, and antioxidants) to be able to perform its processes.
Here are some foods that can help you keep your liver healthy:
Avocados, tomatoes, and spinach
The avocado is rich in glutathione. This substance is present throughout the body, and its function is to protect cells against oxidation, and to detoxify our body from heavy metals. (1). Like tomatoes and spinach for example, it stimulates the production of liver and digestive enzymes as well as liver activity.
Beets and carrots
Beets and carrots are also rich in glutathione. Eating these two foods rich in flavonoids and beta-carotene helps the liver to regenerate and perform its purification role.
Thanks to their diuretic function, they help the cleansing process by activating the functions of the liver and kidneys that eliminate the toxins.
Green leafy vegetables
Green vegetables are extremely rich in chlorophyll. This assimilative pigment is capable of absorbing toxins from the environment and purifying blood from heavy metals.
Broccoli, cabbage, cress, turnips, radishes
Eating broccoli and cauliflower increases the production of glucosinolate enzymes in the body, helping to eliminate carcinogens and other toxins.
Apples, rich in pectin, facilitate the process of cleansing the liver. Apple juice (organic) is also recommended for liver detoxification.
Plants and infusions
In this family, we can first find the dandelion root herbs that help the liver to break down the fat, to produce amino acids by ridding it of the toxins.
Green tea is also a supply of antioxidants such as catechins, an important compound for liver function. Indeed, its molecules are powerful antioxidants that help prevent certain inflammatory diseases.
Finally, the rosemary infusion allows it to stimulate the production of bile which helps in digestion and limits liver problems.
Recipe idea: Infuse 2 g of rosemary in 15 cl of boiling water for 10 minutes and consume 1 to 2 cups per day.
Citrus fruits are another source of glutathione rich in vitamin C and antioxidants. They stimulate the production of liver and bile detoxification enzymes and improve the process of cleansing the liver. The family includes grapefruit and lemon. A citrus cure is recommended to help with digestion, decomposition of fat and activate the diuretic function.