Support your liver with these 7 superfoods
05/22/2020 / By Noah Harper / Comments
Support your liver with these 7 superfoods

The liver plays a very important role in the body. It filters blood coming in from the digestive tract, it secretes bile that the intestines need to digest food and it is the main organ responsible for detoxifying your body. Keeping it healthy is an important task and in order for the liver to do that efficiently, it needs a lot of support. You can help your liver by consuming these seven different superfoods.

Artichokes

The nutrients in artichokes can protect your liver from getting damaged. One study found that artichokes can prevent liver-damaging toxins from harming liver cells. Artichokes are also a a great vegetable for detoxifying your liver. Other than that, artichokes can also improve your eyesight, lower your risk of developing cardiovascular diseases and prevent stomach ulcers. Artichokes even have potent anti-angiogenesis properties, meaning they can prevent cancer cells from spreading by stopping them from growing new blood vessels.

Cruciferous vegetables

Cruciferous vegetables like cabbage, cauliflower, broccoli and Brussels sprouts are high in beneficial plant compounds that can protect your liver. One of these compounds is quercetin, which studies have shown contains a lot of hepatoprotective properties. Cruciferous veggies also support your liver’s natural ability to detoxify the body. Filling up on┬áthese vegetables can also reduce your risk of developing liver cancer.

Yogurt

Yogurt, a powerful probiotic filled with gut-nourishing good bacteria. These probiotics reduce liver damage, lower the fat levels in your liver and regulate the fats in the body. Yogurt and other probiotics are also excellent at preventing non-alcoholic fatty liver disease. To get the best out of yogurt, make sure to purchase plain Greek yogurt that doesn’t contain any artificial sugars.

Beans

Beans of all varieties are great for supporting your liver health. This is because beans are loaded with dietary fiber. These healthy fibers support the health of the gut microbiome, which in turn is directly linked to improving the health of your liver. According to Suzanne Dixon, a registered dietitian, beans can be used as a great plant-based source of protein and fiber, which can help you both with weight loss and with purifying your liver.

Fatty fish and nuts

Healthy fat, such as the fat that comes from nuts and fatty fish, are great for keeping your liver healthy. Nuts contain the antioxidant vitamin E and fatty fish contain omega-3 fatty acids. Both of these nutrients are beneficial for improving your liver health. They’re also great for keeping your heart healthy as well.

Coffee

While it’s not food, coffee is definitely something you need to drink not just for its deliciousness and for the extra energy it gives you in the morning. Studies have shown that coffee protects your liver from disease and drinking coffee lowers your risk of developing cirrhosis, or permanent liver damage, in people who have chronic liver disease. Other studies have also shown that coffee can reduce your risk of developing liver cancer.

Berries

Berries such as cranberries, blueberries and blackberries are loaded with compounds known as polyphenols. These compounds protect your liver cells from being damaged, and because they’re antioxidants they can also protect your liver from oxidative stress. If you’re looking to add some berries to your meal, consider getting them as toppings the next time you enjoy a nice bowl of Greek yogurt.

“The liver completes very important functions no other organ can perform,” said Dixon.

All these superfoods that can protect your liver will also affect other parts of your body. So, consuming liver-friendly foods can improve your overall health.

Sources:

CookingLight.com

OnlineLibrary.Wiley.com

Chatelaine.com

ScienceDirect.com

YogurtInNutrition.com

Healthline.com

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