The diet to help the liver

The liver is a very important organ, but often neglected. Here’s how to take care of it starting from the table.

The liver is a very important organ, but often neglected. Here’s how to take care of it starting from the table.

The liver is one of the most complex organs of the body, essential to perform various vital functions; One of them is to synthesize the proteins necessary for the blood coagulation process, i.e. coagulation factors.

The liver also acts as a storehouse: it accumulates the reserves of iron and some fat-soluble vitamins. Sugars are also stored in the liver, and then put back into circulation when necessary, for example when, after many hours of fasting or during the night, blood sugar levels are reduced excessively.

The liver also performs a “productive” function: about half of the cholesterol present in the body (the remaining part comes from food) is in fact produced by the liver. Cholesterol is a component of the cell membrane and is necessary for the synthesis of sex hormones. However, most of it is used to synthesize bile, an important substance for the digestive process. Thanks to the processing of nutrients introduced with the diet, the liver produces energy.

Another fundamental function of the liver is to make it possible to purify the body from circulating harmful substances. Toxins are eliminated through bile or blood: waste excreted in the bile passes from the intestine and is excreted with feces; Those released into the blood reach the kidneys, filtered and eliminated from the urine. Drugs also undergo this process and can thus be metabolized.

When the liver gets sick

Viral infections and degenerative diseases, such as liver cirrhosis, destroy the liver to the point of preventing its function.

But much more simply, and in a less serious way, theliver’s ability to purify the body decreases even when the amount of toxins to be processed is excessive: the toxic substances therefore return to the circulation and can become dangerous for the body.

The process of disposing of drugs, alcohol, caffeine, metabolic residues and toxic substances such as pesticides, is favored by proper nutrition. On the contrary, a diet rich in fried foods, saturated fats and low in fruits and vegetables, as well as too large meals, are in fact among the main reasons for liver fatigue.

Overweight and obesity cause hepatic steatosis, commonly known as “fatty liver”, in the long run. It is an emerging pathology in Western countries, which leads liver cells, over time, to “stuff” with fat. In addition to obese people, those with type 2 diabetes and higher than normal triglyceride levels are at greater risk.

Fatty liver is associated with a diet very rich in calories, sugars and fats. This condition is also favored by advanced age and alcohol abuse, but also by sudden weight loss and malnutrition.

Symptoms

Even in the presence of fatigue, it is rare for the liver to show signs of itself, unless the organ has enlarged. Localized pains sometimes attributed to the liver are very often due to irritable bowel syndrome. On the other hand, other symptoms may appear, only apparently little related to this important organ.

Let’s take some examples: do you feel tired and often have headaches, or have you noticed that you digest badly, your breath is heavy and you are swollen? Or, again, has the hair become dull or falls out, the skin is dry and the brittle nails that break easily? It seems that these disorders have nothing in common. Instead they could be just signs of a malfunction of the liver.

Nothing serious. We can remedy this with a few simple daily gestures. For example, consuming certain specific foods (avoiding others) can improve and support liver function on a daily basis.

Foods that help liver function

Foods that are good for the liver can be divided into two main categories. The first includes those that promote the detoxification work that the liver does, the second those that have high antioxidant power.

During the reactions that take place inside the organ, in fact, free radicals are inevitably formed that are harmful. And that’s why the liver needs antioxidant substances that neutralize them.

Here are the most suitable foods to take care of this important organ.

Food Features and benefits for the liver
Lemon Drink first thing in the morning a squeeze of lemon juice in a cup of hot water, in addition to “cleansing” the liver, stimulates the production of bile, cleanses the stomach and intestines and normalizes peristalsis.
Garlic and onions They are rich in sulfur-based compounds, an element that the liver uses to increase the water solubility of harmful substances so as to eliminate them more easily with urine
Cruciferous vegetables (broccoli, Brussels sprouts, cauliflower, cabbage) In addition to containing high amounts of sulfur compounds, They are rich in substances that help the liver to produce the enzymes of which it needs for detoxification processes. In addition, they are valuable sources of compounds that neutralize toxins such as nitrosamines, present in cigarette smoke, and aphlotoxin, present in peanuts.
Beets They are blood purifying and able to absorb heavy metals
Artichokes and spinach They greatly increase the production of bile which, among others, functions, eliminates toxins and harmful microorganisms through the intestine, thus helping the work of detoxification of the liver
“Bitter” green salad (chicory, endive, romaine lettuce etc.) Helps stimulate the flow of bile
Antioxidant fruits (blueberries, blackberries, strawberries, raspberries, plums, oranges, pink grapefruits, melon, apples and pears) It is rich in antioxidants and thus helps protect the liver from free radicals. Apples in particular contain pectin, which binds to heavy metals and helps their excretion
Watermelon It is rich in glutathione
Papaya and avocado They help our body to synthesize it. Glutathione is a powerful antioxidant and, moreover, plays an important detoxifying action thanks to the ability to bind to heavy metals favoring Elimination
Fish (especially salmon, mackerel, sardines, cod, tuna) Contains omega-3 fats useful as they assist the liver in lipid metabolism
Eggs They contain many sulfur amino acids that help the liver work of detoxification

And the foods to avoid because they strain the liver

And in order not to overload the liver with work, here are the foods to reduce: simple sugars (sweets, candies, chocolates, sugary drinks); saturated fats (fatty cheeses, sausages, spoon desserts, various condiments); frying (during the cooking process at high temperatures, toxic substances are produced); snacks and sandwiches.

And most importantly, pay close attention to alcoholic beverages. Alcohol is known to be one of the biggest causes of liver disease, even serious ones. Roughly three glasses of wine per meal are enough to trigger liver damage.

And these amounts are reduced for those who have other factors that can interfere with liver function. If, then, the liver is already fatigued, it is necessary to totally eliminate all alcoholic beverages (including beer!).

 

Joycelyn Elders is the author and creator of EmpowerEssence, a health and wellness blog. Elders is a respected public health advocate and pediatrician dedicated to promoting general health and well-being.

The blog covers a wide range of topics related to health and wellness, with articles organized into several categories.

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