![]() ![]() These ruby-hued roots contain phytonutrient pigments called betalains, which help promote normal inflammatory responses 6 and support cellular repair in the liver thanks to their potent antioxidant properties. Artichoke contains phenolic derivatives that have been used for centuries to stimulate bile flow and help protect the liver.ĭeep-hued berries such as blueberries, blackberries, and raspberries aren't only loaded with fiber they contain phytochemicals called anthocyanins, which have potent antioxidant properties that have been shown to scavenge free radicals and promote normal inflammatory processes. ![]() Here are 13 of our favorite liver-friendly foods:Īlmonds, sunflower seeds, peanuts, wheat germ, salmon, and avocado are all great sources of vitamin E, a potent antioxidant that research suggests can combat oxidative stress 5 and help bolster liver health.īile helps to transport toxins so they can be removed from the body, so healthy bile flow is essential for optimal liver health and toxin removal. Once you've got the basics down, you can start adding in targeted foods that promote healthy liver functioning-i.e., fuel glutathione production, bind heavy metals and toxins, and help stimulate bile flow. ![]() Some experts believe warm water (with or without lemon) is even better because it helps promote good digestion and optimal functioning of the lymphatic system, both of which support liver health and the body's detoxification pathways.įerira takes a more global approach to healthful eating, simplifying things further: "If we focus more on just coloring our plates with diverse plants while embracing brilliant flavors and the joy of coming together over food, we'll be naturally consuming antioxidant powerhouses (the boots-on-the-ground detox bioactives) and less stressed about food-and all better for it." Hyman recommends 8 to 10 glasses of filtered water daily. This can help support optimal gut health and barrier function, thereby reducing the number of toxins that enter your bloodstream (which your liver is ultimately tasked with filtering and removing). Skip most prepackaged foods, excess caffeine, and alcohol, and focus on whole foods (organic when possible)-including vegetables, fruits, whole grains, beans, nuts, seeds, sustainably raised meats, fish, eggs, and minimally processed oils, such as olive, avocado, or coconut oil.Įating a clean, whole-food-centric diet means taking a break from most of the foods, additives, and pesticide residues that tax your system while adding in nutrient-dense foods that will nourish the body.Ĭonsider ditching common sources of food sensitivities and allergens, including gluten (for some). Ī good first step: Ditch the processed foods and drink more water. In fact, higher levels of body fat and the subsequent negative impact on the liver is even seen in those who appear to be metabolically healthy 4. It's been shown in multiple clinical research trials that routines that help you achieve a healthy body weight and composition are linked to less accumulation of fat in the liver (as indicated by liver health and liver function biomarkers 3 ). What you need is a balanced, plant-dense diet that promotes healthy body composition and contains diverse nutrients and phytonutrients that support liver and gut health. And you certainly don't have to buy into expensive cleanses or extreme detox diets. The truth is, liver detoxing requires a holistic approach, not a quick fix. Even though we can't necessarily control our exposure to all pollutants and chemicals, we can make strategic diet and lifestyle shifts that counter their effects by supporting the liver's detoxification pathways and lightening our overall toxic load. So, helping this vital organ only seems fair-whether you call it a liver "cleanse" or "detox" or whatever, it doesn't really matter. It also can contribute to extra fluid and bloat. This impacts normal metabolism and can make us feel subpar. When the cumulative toxin load is significant, however, "the mechanism for detoxification in the liver gets sluggish, and certain toxins can remain active longer than we want or than our systems can handle. "In a healthy body, the process of detoxification runs smoothly," Mark Hyman, M.D., functional medicine doctor and New York Times bestselling author, told mbg. These stressors can deplete nutrient stores, cause a buildup of unwanted compounds in the body, like contaminants, and lead to health implications down the road-all of which give our livers more work to do. ![]() More than ever before, our bodies are bombarded with environmental toxins, from pollution to chemicals in not-so-clean skin care products to preservatives in the foods we eat and plastics, well, everywhere. ![]()
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