9 best foods for a healthy Liver
Your liver is one of the most crucial glands and the second largest organ in your body.
It functions non-stop – it helps in detoxification, carb metabolism, protein synthesis, production of biochemicals required for digestion, glycogen storage, bile production, hormone secretion, and red blood cell decomposition.
Any kind of liver disorders can hamper metabolic functions. But the good news is that you can heal them and minimize the symptoms by consuming healthy and nutritious foods.
In this article, we will cover 9 best foods that protect your liver and keep it healthy.
Detoxification is important to keep your liver healthy. Garlic is rich in allicin, an antioxidant that protects the body from oxidative damage. It also exhibits hepatoprotective (liver protection) effects, which stimulate the liver to activate the enzymes that can flush out harmful substances.
A study published stated that 400 mg garlic powder could reduce body weight and fat mass among subjects with Nonalcoholic Fatty Liver Disorder (NAFLD) without disturbing lean body mass.
Garlic Dosage for a healthy liver
- 1 clove of raw garlic in the morning every day.
- 1-2 teaspoons of minced/chopped/pasted garlic in cooked food per day.
Coffee is one of the most loved beverages. In addition to its stimulating effects, coffee also has a hepatoprotective role. A study on middle-aged Japanese men showed that coffee might offer protective effects against liver dysfunction.
Another study published in the Journal of Hepatology showed an inverse relationship between coffee intake and the incidence of chronic liver disease. Participants who drink 3 cups of coffee per day showed lower rates of disease progression than those who drank less than 1 cup/day.
Coffee dosage for a healthy liver
2-3 cups of coffee per day.
Grapefruit is a rich source of antioxidants and has been found to boost immunity. Japanese scientists carried out an experiment in which they fed lab rats with grapefruit juice, oroblanco juice, and sugar mix. After one week, the rats were injected with a procarcinogen. The rats that were fed grapefruit juice were found to have a quicker and more active expression of liver enzymes that helped in detoxification.
Grapefruit dosage for a healthy liver
½ -1 grapefruit juice (freshly pressed and no added sugar or artificial sweetener) per day.
Beetroot contains antioxidants called betalains that exhibit potent antioxidant and anti-inflammatory effects to reduce oxidative stress. A rat study showed that long-term feeding of beetroot juice could help reduce DNA damage and liver injury induced by oxidative stress.
Beetroot dosage for a healthy liver
- 1 glass of beetroot juice per day.
- 1 cup of beetroot, 2-3 times a week.
Broccoli is an excellent source of isothiocyanates, sulfur-containing compounds, the most notable of which is sulforaphane. The isothiocyanates regulate the expression of genes that are involved in flushing out carcinogens and improving metabolism. They also have anti-inflammatory properties.
A study conducted by scientists at the University of Illinois confirmed that consuming broccoli could help reduce the risk of developing nonalcoholic fatty liver. Another study conducted by the College of Agriculture, University of Illinois, stated that consuming broccoli could help protect the liver from liver cancer.
Broccoli dosage for a healthy liver
1 cup, 2-3 times per week.
Ginseng is a medicinal herb found in the roots of the plant Panax ginseng (not to be confused with American or Siberian ginseng). It contains compounds known as ginsenosides that are thought to be responsible for its medicinal properties. There are about 40 ginsenosides present in ginseng. It has been found to protect against liver injury, liver toxicity, cirrhosis, and fatty liver.
Ginseng dosage for a healthy liver
2 cups of ginseng tea per day.
Carrots can reduce the risk of nonalcoholic fatty liver and liver toxicity. Scientists from the National Institute of Nutrition, Jamia Osmania, Hyderabad, India, conducted a study by supplementing rats with carrot juice for eight weeks. They found that carrot juice significantly reduced the DHA, triglyceride, and MUFA (Mono Unsaturated Fatty Acids) levels in the liver.
Carrot dosage for a healthy liver
- 1 glass of carrot juice every 2 days.
- 1 cup of cooked carrot every 2-3 days.
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