Every day, our liver is forced to process a huge amount of toxins that come to us through food additives, pesticides, alcohol, etc.
Most toxins are fat-soluble, meaning they are easily absorbed by fatty tissues and stored there. The liver’s job is to convert toxins into a water-soluble form so that they are excreted from the body in urine, stool, and sweat.
Detoxification occurs in two phases. In the first phase, toxins are broken down into small pieces by enzymes and chemical reactions. In the second phase, the resulting substances are bound in a completely water-soluble form so that they can be eliminated.
In some cases, exposure to toxins is beyond our control. However, we can support the liver by balancing both stages of detoxification and protecting it from toxic overload. Liver function is influenced by many factors, including our diet. And these foods will help strengthen the liver.
- Cruciferous vegetables
White cabbage, broccoli, Brussels sprouts and other cruciferous vegetables are not only rich in vitamin B, but also contain important phytonutrients, including sulforaphane, a sulfur compound that increases the effectiveness of liver detoxification in both stages.
- Oranges, lemons and tangerines
The peels of oranges, lemons and tangerines contain the antioxidant D-limonene, which is known to have a strong stimulating effect on liver enzymes in both phases of detoxification. Drinking two glasses of water with the juice of one lemon in the morning on an empty stomach will bring many benefits to your liver.
- Garlic
Garlic contains a sulfur compound called alliin, which is converted to the active and liver-friendly ingredient allicin when we chop, chop or crush garlic. Allicin is a powerful antioxidant that prevents toxic substances processed by the liver from reaching other organs. Garlic also contains selenium, a mineral that enhances the effects of antioxidants. Add 1-2 cloves of garlic to your favorite meals every day.
- Quality protein
Protein is key for cell growth, repair, and detoxification. To effectively detoxify the liver, especially in the second phase, the body needs the right amino acids. The most important of these are cysteine, methionine, taurine, glutamine, and glycine. Good sources of these amino acids are nuts, seeds, legumes, eggs, and fish.
- Fresh fruits and vegetables
Fresh fruits and vegetables in the diet should be abundant because they are responsible for the intake of important antioxidants in the body. Bioflavonoids and anthocyanins (purple pigment in plant foods), chlorophyll (green pigment), carotenoids (yellow and orange pigments) are powerful liver protectors. Try to eat 5 fruits and vegetables of different colors every day for the full range of health benefits.
- Milk thistle
In modern herbal medicine, milk thistle is one of the key plants for maintaining liver function. Its active ingredients belong to the group of bioflavonoids collectively called silymarin. Research shows they protect against liver disease. Silymarin activates the liver’s production of glutathione, which is one of the key agents in detoxification. In addition, milk thistle enhances the ability of liver cells to regenerate.
- Turmeric
The curcumin present in turmeric enhances the detoxification enzymes in the second step, which allows for increased bile secretion. It helps break down toxins and digest fats. Turmeric also exhibits strong antioxidant activity against a number of liver-toxic chemicals and drugs. Just one teaspoon of turmeric powder a day provides all of these effects. Here is the recipe for turmeric tea.
- Green tea
Green tea has powerful antioxidant properties and protects the liver. Green tea bioflavonoids enhance liver detoxification in both stages.