The liver is the largest internal organ in our body and has over 500 vital functions and they fall into three categories:
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Detoxification – just like a real filter, the liver cleans up the blood of many endogenous or exogenous toxins and after that it dumps them out with the help of the bile through urine or poop. This means toxins that we are exposed from the environment but also hormones that the body no longer needs.
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Synthesis – it assures the metabolism of carbohydrates, fats and proteins while producing bile. Other things that it metabolizes are medication and hormones
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Storage – the liver is a major storage space for vitamins that are essential for the body, like vitamin A, vitamin D, and vitamin K. Another important tenant is glycogen which is a type of sugar that is made available to the organism when needed.
The gallbladder is the organ right under the liver and it stores bile and helps the body absorb fat-soluble vitamins and nutrients. These two organs need each other for the body to function optimally. The following foods, help both organs thrive:
Foods
Although it is preferred to consume organic, if you cannot go 100% organic, the foods marked with * are required to be organic.
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Avocado – rich in glutathione which is a major anti-oxidant and its function is to protect cells against oxidative stress, and assists with the detoxification process.
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Tomato* - stimulates the production of liver and digestive enzymes
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Spinach* - stimulates the production of liver and digestive enzymes
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Beets – rich in glutathione, flavonoids and beta-carotene
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Carrots – rich in glutathione, flavonoids and beta-carotene
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Asparagus – has a diuretic effect and helps with the elimination process of toxins
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Green leafy vegetables* (kale, arugula, microgreens, collard greens, spinach, cabbage, beet greens, watercress, lettuce, Swiss chard, endive, bok choy, turnip greens) - rich in chlorophyl which is really helpful for heavy metal detoxification
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Cruciferous vegetables (bok choy, broccoli, broccolini, Brussels sprouts, cauliflower, cabbage, kale, garden cress, radishes, collard greens, kohlrabi, komatsona, muzina, rapini, Chinese cabbage, turnip root and greens, rutabaga, mustard greens, arugula, etc.) - help to eliminate carcinogens, but also contain a compound called indole-3-carbinol which the body metabolize during digestion into diindolylmethane (DIM). This compound is important for supporting healthy hormone levels.
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Apples* - rich in pectin and facilitates the process of liver cleaning
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Artichokes – stimulates bile flow
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Grapefruit – contains antioxidants that naturally protect the liver
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Berries* - contain many antioxidants that help to protect the liver cells from getting damaged
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Organic grass-fed red meat or pasture raised poultry and eggs – they offer adequate protein for the liver to operate
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Wild caught salmon or white fish – contain not only protein but also omega-3 fatty acids that help reduce inflammation, help to prevent the buildup of excess fats and maintain enzyme levels in the liver.
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Nuts & seeds (almonds, pumpkin seeds, walnuts, sunflower seeds, flax seeds, cashews, sesame seeds, Brazil nuts, macadamia nuts, etc.) - because they contain unsaturated fatty acids, vitamin E, and antioxidants, it will help prevent the development of fatty liver but will also reduce inflammation and oxidative stress.
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Extra virgin olive oil – contains antioxidants that improve the liver function and reduce oxidative stress
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Garlic – is rich in selenium which is a mineral that helps to detoxify the liver, it has the ability to activate liver enzymes, and contains sulfur compounds that aid with liver health.
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Onions – contains quercetin that helps control the whole body blood sugar regulation, lower (bad) cholesterol and blood pressure.
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Herbs & Spices
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Green tea – has a high amount of antioxidants which improve liver enzyme levels, reduce oxidative stress and fat deposits in the liver
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Turmeric root – with its anti-inflammatory properties, it also protects the liver from damage.
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Ginger root – has an anti-inflammatory properties and lowers the risks of fatty liver
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Cumin – helps the production of bile juice and other digestive enzymes
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Coriander – contributes to detoxification
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Cinnamon – protects against fatty liver disease
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Oregano – high in antioxidants that reduce oxidative stress and improve the liver function
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Sage – high in antioxidants that reduce oxidative stress and improve the liver function
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Rosemary – high in antioxidants that reduce oxidative stress and improve the liver function
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Parsley – helps stimulate the release of bile and lower the blood glucose levels
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Milk thistle seed – helps lower inflammation associated with hepatitis C and protects against damage to liver cells
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Burdock root – it contains multiple types of powerful antioxidants but also helps detoxify the blood and promotes increased circulation
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Dandelion root – aids liver function by improving the body’s ability to remove toxins while also boosting bile production.
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Yellow dock root – helps cleanse the liver and lymphatic system of toxins
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Marshmallow root – with it’s antioxidant capacity it can soothe the liver damage and stimulates the production of new cells. This herb also binds to heavy metals so it helps the body to get them out faster
