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Foods good for liver health can protect the liver from damage caused by oxidative stress.
A diet rich in antioxidants and anti-inflammatory compounds can lower risk of non-alcoholic fatty liver disease and liver cirrhosis. In this article, we bring out a list of foods that are good for the liver and bring you recipes for detox drinks made using foods good for liver health.
Best Foods for Liver Health
Foods containing essential nutrients, including vitamins, minerals, and antioxidants, are considered foods good for liver health. Antioxidants protect liver cells from oxidative damage caused by free radicals. Look to include the following eight foods in your diet:
#1 Green leafy vegetables
Leafy greens provide dietary fiber, vitamins, minerals, and antioxidants that protect liver cells and help them recover from damage.
#2 Berries
Berries such as strawberries, blueberries, raspberries, and blackberries contain strong antioxidants, including vitamin C and flavonoids, that protect liver cells.
#3 Other fruits
Apples, pears, peaches, watermelon, and grapes also contain antioxidants and beneficial plant compounds that can help with liver detox.
#4 Nuts
Healthy fats in nuts contain alpha-tocopherol (vitamin E), which is a fat-soluble antioxidant that protects the liver from oxidative damage.
#5 Olive oil
Olive oil is resistant to oxidation and hence safe for the liver and other organs. It does not trigger the production of bad LDL cholesterol. Olive oil is a food good for liver health.
#6 Fatty fish
Fish such as salmon, sardines, trout, tuna, and mackerel are rich sources of omega-3 fatty acids and are known for their anti-inflammatory properties. Docosahexaenoic acid and eicosapentaenoic acid are the two compounds present in fish.
#7 Poultry
Chicken provides various nutrients and is easily absorbed in the body. Eggs contain several fat-soluble vitamins and minerals. Processed meat products are not recommended.
#8 Butter
Butter contains healthy fats and good cholesterol. It's also resistant to high heat and does not get oxidized. Substituting seed oils with butter reduces risk of heart disease.
These foods are also included in the Mediterranean diet, which is among the most popular diets for weight loss. Freshly sourced vegetables and fruits are among the foods good for liver health.
What Is the Best Drink to Flush Your Liver?
You can use any of the fruits and vegetables to prepare your own detox drink. Try out these easy and simple recipes using the aforementioned list of foods good for liver health:
#1 Green Apple Mint Liver Cleanse
Green apples, kale, celery, and mint hydrate the body and provide essential nutrients and antioxidants for your liver. They're among the most popular juice cleanses.
Ingredients
- 2 green apples
- 2 stalks of celery
- 1 cucumber
- A handful of kale
- Lemon zest
- Mint leaves
- Sea salt
Instructions
- Wash and peel all the ingredients well, and cut them into pieces.
- Place all ingredients in a blender, and add some salt.
- Blend for 2-3 minutes. Strain the pulp to remove the seeds. Enjoy chilled.
#2 Pineapple Carrot Ginger Liver Cleanse
Carrots are among the natural foods for vitamin A, as they contain carotenoids. Ginger helps reduce stomach bloating and discomfort, while carrots are among the foods good for liver.
Ingredients
- 2 large carrots
- 1 cup pineapple, eyes removed
- 2 pieces of ginger, peeled
- Sea salt
Instructions
- Wash and peel the carrots, ginger, and pineapple well, and cut them into pieces.
- Place all ingredients in a juicer, and add some sea salt.
- Blend till it's smooth. Strain to remove the solid pulp. Enjoy chilled.
What Foods Are Good for Liver Repair?
If you're looking for foods good for liver health, go for freshly sourced fruits and vegetables that contain huge amounts of antioxidants and anti-inflammatory compounds.
Remember that vitamins are destroyed during cooking, so high heat should not be applied to these vegetables. Look to include nuts, seeds, and foods containing healthy fats such as avocados, olive oil, and butter.
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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