15 Liver Detox Foods for an All-Natural Healthy Liver
There is only one way to detoxify your body. And that is through liver detox foods. Forget that celebrity diet. It's simpler than you think.
Because of how underrated yet significant the liver's role is, it's high time we talk about foods to help detox it. It needs love too! And here are the foods that will do that.
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Liver Detox Foods You Need to Add to Your Grocery List
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Foods Good for Liver Detox | Fruits
The yellow fruit may protect your liver from oxidative stress and liver disease.
Lemons aren't just a popular ingredient for desserts and savory foods alike. The lemon itself is rich in beneficial bioactive ingredients, such as:
- flavonoids (with antioxidant properties)
- vitamin C (powered by citric acid and antioxidant properties)
- carotenoids (an antioxidant)
- essential oils
Pectin is a fiber found in lemon that could help your body get rid of waste. Dietary fibers are also prebiotics that may improve gut health.
A 2015 review found that the naringenin and citric acid in lemons may help lower liver damage. And another animal study supports this.
One animal study found that lemon juice might help protect the alcohol-damaged liver. The researchers might think it might be because of the antioxidant properties of lemon juice.
An apple a day can keep the doctor away.
Apples are an excellent source of fiber and antioxidants. Fiber helps your liver perform its best, while antioxidants may help protect them from damage. It also contains pectin, which may help your liver cleanse your body.
Snow White's favorite fruit may also lower liver cholesterol and plasma cholesterol, translating to good heart health.
Because apples are affordable and easy to eat, they may be one of the most practical liver cleansing foods you can add to your diet.
Blueberries have a reputation as a superfood. And it does a good job of staying in the top position.
Naturally high in anthocyanins (flavonoids), the antioxidant and anti-inflammatory properties of blueberries could protect your liver. The polyphenols in blueberries might also keep you safe from nonalcoholic fatty liver disease, which affects an estimated 100 million Americans.
When your liver tries to heal itself before attempting to regenerate, it may scar first. When your liver is constantly exposed to injuries (from alcohol or other toxins), it may lead to liver fibrosis. And it may eventually lead to more serious complications and diseases.
One study found that by reducing injuries, blueberries might help prevent and protect against hepatic fibrosis.
Cranberries function similarly to blueberries. The potent antioxidant and anti-inflammatory properties of cranberries may help protect your liver from free radical damage.
Berries are more than a sweet addition to your pastries and yogurt. They are a functional food that comes with excellent health benefits.
Foods Good for Liver Detox | Veggies
Asparagus contains many potential liver-loving benefits, including supporting liver function and protection from toxic insults.
The flavonoids in asparagus may help protect your liver from disease.
Rich in fiber, vitamins, and minerals, asparagus is your next liver superfood.
6. Brussel Sprouts
Brussel sprouts may help boost liver detoxification enzymes.
One study found that cooking it may lower this ability slightly but can still be effective in helping your liver detox.
And as they also contain plenty of dietary fiber, they can also help support liver function.
Artichoke may help lower bad cholesterol and stimulate bile production, keeping your liver healthy and functioning.
A 2015 animal study found that the antioxidants in artichokes might help protect against the toxic effects of paracetamol.
Artichokes may help your liver cleanse and detox.
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Foods Good for Liver Detox | Root Crops
8. Sweet Potatoes
Sweet potatoes contain glutathione, which is important in liver detoxification.
They are also rich in beta-carotene, a potent antioxidant. Antioxidants hunt down harmful free radicals and may help protect against nonalcoholic fatty liver disease.
If you're not a fan of the foods we have listed so far, garlic might help spruce up the taste.
Garlic also contains glutathione, which helps your liver detox.
Your liver removes toxins from your blood, but garlic can help ease the load. It stimulates enzymes that attack toxins and expel them from your body.
And another sulfur compound called allicin may help fight toxins in your gastrointestinal tract. Ironically, it's the same compound that gives garlic its toxic and offensive scent.
Liver cleanses or not, garlic is a pantry must-have.
Beets are rich in antioxidants that can protect your liver. A fatty diet can cause chronic inflammation in your liver.
A 2018 animal study suggests that the polyphenols in beet stalks and leaves might help protect against oxidative damage from a high-fat diet.
They may also promote enzymes your liver needs to detoxify.
Protecting your liver against damage and helping it detoxify, beetroot juice may be one of the best foods for liver health.
Another potential do-all food good for liver repair is radish.
In addition to protecting your liver, it may also boost your liver's ability to detox.
And another liver-loving benefit of radishes? It doesn't contain fat.
Crunchy and absolutely healthy, it's a great addition to your liver detox.
Foods Good for Liver Detox | Tea
12. Dandelion Liver Detox Tea
Researching is a bit lacking, but it's big in medical folklore.
But one study 2017 study suggests that compounds in dandelion root might protect the liver and support its function.
13. Matcha Liver Detox Tea
Matcha is the more concentrated sister of green tea. It comes from the same leaf used in green tea. But it uses the whole leaf, getting every ounce of antioxidants in the tea leaves.
It comes in a bright and vibrant green powder.
Matcha is one of the best sources of antioxidants. Drinking 10 cups of tea daily could protect and boost your heart and liver health.
Green tea may promote the detoxification enzymes in your liver. And one study found that the same enzymes might be able to turn carcinogens into harmless substances.
Replace your water with matcha tea if you want the full detox experience. Matcha may also improve your mood and bolster your brainpower. This could be helpful if you're down about the fatty foods you can't eat during your detox.
14. Turmeric Liver Detox Tea
Curcumin in turmeric is a strong antioxidant that could protect your liver from damage.
Aside from the antioxidant content, it may also be the fact that turmeric may boost glutathione in your liver, which is key in detoxification.
Note that you won't get the same bitter or sweet taste you get from most teas in turmeric. It's one of the main ingredients in curry, so keep that taste profile in mind.
If you're new to teas, try mixing it with a hot cup of milk. A splash of honey might also make it sweeter and easier to down.
15. Milk Thistle Liver Detox Tea
Ever heard of milk thistle? You're not alone.
But it is more popular among scientists studying ways to detoxify your liver. However, they haven't proven anything just yet.
Some believe that milk thistle is beneficial for liver and gallbladder health.
One study suggests that milk thistle could be a protective antioxidant and supports liver function by bindings toxins to liver cell receptors.
Liver-Loving Detox Foods
Despite the fact that the good intentions of a juice cleanse, you just might be pouring your body with added sugar. And that may be worse for the liver and overall health. And for some fruits (like apples), all the good stuff is packed in the peel that juices don't use.
For those who prefer to sip their way to a healthy liver, we've listed some foods that make perfect detox teas.
The true key to a detoxified body is a healthful dietary pattern. Eating individual nutritious foods won't get you there. It's about creating a nourishing meal plan and sticking to it.
Fruits and vegetables are packed with vitamins and minerals that may help improve liver health. The fiber, antioxidants, and other compounds in them could help it cleanse and protect your body.
Here’s an infographic guide. Don’t forget to download, save, or share this handy infographic for reference:
Check out this video from Cityline for more liver healthy food ideas:
Your body is adept at taking care of itself. But when our health isn't at its best, and we're constantly stressed, some foods can give it a little push.
Think of your liver as your mind. Overloading it with toxic thoughts (alcohol and cholesterol) can overwhelm and stress you out. But if we focus on the good things (fiber and antioxidants), we'll be able to detox and bounce back better than ever.
Are you ready to make heart-healthy food choices? Interested in learning more about heart health? Let us know in the comments section below.
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