The liver is one of the organs in our body responsible for many processes including digestion, detoxification, protein synthesis, regulating blood sugar levels, hormone production, and regulation of cholesterol levels. A healthy liver helps us metabolize food properly and assists in removing toxins from our bodies. When we consume alcohol, drugs, or any other toxic substances, they get stored in the liver and may cause damage to its functioning.
Food diet for healthy liver
Brown rice contains high levels of vitamins B and E and folic acid. These vitamins help keep the liver healthy and functioning properly. Brown rice is also low in calories and carbs and is a great food choice if you want to lose weight.
Whole Grain Bread
Whole grain bread is a good option if you want to eat something healthy, but don’t have time to make a whole meal. You should aim to get at least three servings of whole grains each day. Try eating whole grain bread, brown rice, quinoa, barley, oats, millet, buckwheat, corn, and black beans.
Lentils are protein-rich legume that is packed full of fiber. Fiber helps you feel fuller longer, which makes you less likely to overeat. A cup of cooked lentils provides about 15 grams of fiber. Lentils also provide a good amount of iron. Iron supports red blood cells and keeps them strong. If you’re looking for a quick and easy way to boost your iron intake, try adding some lentils to soups, salads, stews, curries, and stir-fries.
Broccoli is full of vitamin C and folate, two nutrients that are critical to maintaining a healthy liver. Vitamin C boosts immunity and helps fight off infections, while folate aids in DNA synthesis and helps prevent birth defects. Broccoli also contains plenty of antioxidants, which protect the body’s cells from free radical damage. Antioxidants may reduce risk of cancer and heart disease. To add broccoli to your diet, try steaming, sauteing, roasting, grilling, or baking it.
Salmon is rich in omega-3 fatty acids, which are extremely helpful for people suffering from depression and anxiety. Omega-3 fats improve brain function and mood, and they are also anti-inflammatory, meaning they help ease pain and swelling. Salmon is also loaded with selenium, which helps detoxify the body and protect against certain cancers. Selenium is especially beneficial for those who work in jobs where they are exposed to harmful chemicals.
Eggs are an excellent source of choline, which is necessary for proper brain function. Choline is also important for nerve transmission and muscle control. Egg yolks are also a good source of lutein, which is an antioxidant that fights off age-related vision loss. Eggs are also a great source of protein, making them a perfect addition to any meal.
Spinach is a fantastic source of vitamin K, which helps maintain bones. Vitamin K also supports bone formation and prevents osteoporosis. Spinach is also a great source of vitamin A, which helps promote eye health and maintains healthy skin. Spinach is also loaded with iron, which helps build red blood cells and keep the immune system strong.
Habits to strong your Liver
Eat lots of vegetables
The liver is responsible for breaking down toxins and chemicals found in our food. When we eat unhealthy foods containing pesticides, herbicides, hormones, antibiotics, and other harmful substances, these toxins build up inside of us. These toxins can then cause inflammation, damage DNA, and even lead to cancer. Eating a diet rich in vegetables helps prevent the buildup of toxins and gives the liver the chance to detoxify these harmful substances. Eating lots of vegetables also helps in liver cancer.
Drink lots of water
Water is essential to keeping the body functioning properly. The liver processes many different types of fluids including blood, bile, urine, and feces. Water flushes out toxins and cleanses the liver. Drinking at least eight glasses of water daily keeps the liver working optimally.
Exercise is great for the body and mind. It increases circulation, burns calories, boosts endorphins, releases serotonin, and stimulates the brain. Regular exercise also helps keep the liver healthy by helping flush toxins out of the system.
Alcohol is toxic to the body, and drinking too much can lead to cirrhosis and liver failure. Alcohol also depletes vitamin B12, which is necessary for proper liver function. If you do drink alcohol, limit yourself to no more than two drinks per day.
Get enough sleep
Sleep is essential to maintaining good health. Lack of sleep causes the body to release cortisol, a hormone that makes cells divide faster and increase fat storage. Sleep also helps regulate the immune system and maintain proper digestion. Getting adequate rest promotes weight loss and reduces the risk of diabetes. Optimal sleep duration varies depending on age, gender, and activity levels.
Avoid processed foods
Processed foods have been stripped of their nutritional value and often contain preservatives, additives, artificial colors, flavors, and sweeteners. This foods lack fiber, vitamins, and minerals, and may be high in sodium, sugar, and saturated fats. Processed foods can contribute to obesity and heart disease.
Eat plenty of fruits and vegetables
Fruits and vegetables provide antioxidants, phytonutrients, fiber, and other micronutrients that help protect the liver. Fruits and vegetables are also low in calories and full of water, making them filling and satisfying.