What is the liver cleanse diet? Does it work?
The liver cleanse diet aims to help improve liver function naturally. It's also known as a liver detox diet. A diet consisting of fresh, safe and nutritious foods can help improve liver health and protect other vital organs like the heart and kidneys.
The liver is responsible for production and metabolism of certain proteins, degradation of toxic substances and much more. It also produces cholesterol, the essential lipid required to synthesize cell membranes and fat-soluble hormones, including testosterone, estrogen, cortisol and progesterone.
In this article, we discuss how the liver cleanse diet helps improve liver health and protects the vital organ naturally. We also bring you a list of foods to include in this diet.
Is liver detox diet effective?
The term cleanse is a fancy term, as food cannot cleanse any organ. A healthy diet full of nutritious foods improves liver health and boosts its action. Cleanse diets have gained popularity recently, especially the juice cleanse, which claims to improve overall health and detoxify your body.
The liver is also responsible for the detoxification of the body by processing molecules like pharmaceutical agents, alcohol and other extraneous agents. A healthy diet and workout regime can help repair the liver naturally but also protects other organs. A liver cleanse can increase the function of the liver and kidney.
Liver cleanse diet: Why have liver cleansing foods?
Foods rich in vitamins, minerals and antioxidants are considered best for the liver. Antioxidant molecules protect liver cells from damage caused by free radicals. Food items are chosen based on their nutrient density. You can design your own liver cleanse diet, as there're no strict guidelines.
Primary functions of the liver
- Bile production
- Excretion of bilirubin, cholesterol, hormones and drugs
- Metabolism of fats, proteins and carbohydrates
- Enzyme functions
- Storage of glycogen, vitamins and minerals
- Synthesis of plasma proteins, albumin and clotting factors
Foods that cleanse liver and kidneys
A typical liver cleanse diet should include the following categories of foods:
- Green leafy vegetables: leafy greens are rich in dietary fiber, vitamins, minerals and antioxidants that protect the liver from damage and stress.
- Berries: Berries like strawberries, blueberries, raspberries and blackberries contain antioxidants, including vitamin C. Berries are also known as superfoods.
- Other fruits: Apples, pears, peaches, watermelon and grapes also contain several antioxidants that protect vital organs, including the liver.
- Nuts: Healthy fats in nuts contain vitamin E (alpha-tocopherol), a strong antioxidant that protects the liver.
- Olive oil: Olive oil is resistant to oxidation on heating and is widely consumed in the Mediterranean diet. Extra virgin olive oil is considered the best. A liver cleanse diet should essentially include olive oil.
- Fatty fish: Fish like salmon, sardines, trout, tuna and mackerel are amazing sources of omega-3 fatty acids that reduce inflammation. Docosahexaenoic acid and eicosapentaenoic acid are the two main components present in fish.
- Poultry: Fresh chicken contains essential vitamins and minerals. It's a type of white meat and is easily digested.
- Butter: Butter contains healthy fats and cholesterol. Seed oils are harmful and cause inflammation of the liver. A liver cleanse diet should include butter as a substitute for seed oils for better health.
- Cheese: Cheese is healthy and provides significant amounts of protein and good fats. It also contains fat-soluble vitamin D and vitamin A.
Keep in mind that there are no strict rules to follow in a liver cleanse diet. Such a diet should typically consist of whole and fresh foods that are good for the liver. Regular exercise is also required to improve liver and kidney health. This diet also protects the heart and joints by reducing inflammation.
This diet also reduces risk of fatty liver disease. If you're suffering from any kidney or liver-related issues, consult your doctor or nutritionist to learn about the foods that need to be included and avoided in the liver cleanse diet.
Indranil Biswas is a nutritionist and personal trainer with a diploma in dietetics and personal training with a specialization in sports nutrition and strength training.
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