Top 10 Liver-Cleansing Superfoods

Top 10 Liver-Cleansing Superfoods. Graphic © herbshealthhappiness.com. Photo sources – see foot of article

A healthy, functioning liver is vital to our overall health. The liver performs various tasks including regulation of the composition of the blood, conversion of nutrients absorbed by the intestines, production of bile (the substance needed to digest fats) and removal of harmful toxins from the blood.

Every other organ in the body relies on liver health. To keep your liver functioning at its best, it is important to eat foods that can help cleanse, rejuvenate, and detoxify it. Here are foods that you may consider for liver support and overall cleansing.

1. Beetroot

A 2012 study confirmed the protective effect of beetroot juice against oxidative damage and showed the role of beetroot feeding in stimulating metabolic alterations in injury caused by liver cancer. ^[1] A specific class of antioxidants known as betalains is responsible for this therapeutic effect.

2. Tomato

This luscious vegetable contains high amounts of glutathione, which is a great detoxifier for the liver. A 1995 study proved the efficacy of glutathione in the treatment of chronic fatty liver diseases. Glutathione was found effective in improving hepatic test results even several months after administration. ^[2]

3. Grapefruit

High in vitamin C and antioxidants, grapefruit could boost production of the liver detoxification enzymes that help flush out carcinogens. A 1999 study affirmed this benefit, revealing the influence of ingestion of grapefruit juice on liver enzyme activity alteration. ^[3]

4. Green Tea

A Chinese study published in the International Journal of Clinical and Experimental Medicine offered evidence on the value of green tea consumption to reduced risk of liver disease. The study analyzed previous data on the association between green tea drinking and liver disease. ^[4]

5. Garlic

This pungent bulb may activate liver enzymes that help your body remove toxins. An aqueous garlic extract was found effective in alleviating liver fibrosis and renal dysfunction in animal subjects. ^[5]

6. Coffee

The journal Hepatology reported on a 2009 study on the relationship between coffee consumption and liver disease progression in patients with hepatitis C-related liver disease. The prospective study proposed the importance of regular coffee consumption to lower the rates of the disease’s progression. ^[6]

7. Apples

Pectin, a chemical constituent of apple, is beneficial to the body in cleansing and releasing toxins from the digestive tract. Pectin was effective in reducing cholesterol levels in liver and serum, according to a 1998 study published in the Journal of Physiology and Biochemistry. ^[7]

8. Avocados

This popular fruit could help the body produce glutathione which is a compound needed by the liver to cleanse harmful toxins. The liver injury suppressing compounds of the fruit were extraordinary potent, says a 2001 study. ^[8]

9. Olive Oil

An olive oil-rich diet has positive implications for non-alcoholic fatty liver disease, based on data from a 2009 study. ^[9] The beneficial effect of oil relies on monosaturated fatty acids which are also found in avocados and nuts.

10. Turmeric

Data from a 1993 study highlights the role of turmeric in increasing detoxification in addition to the spice’s anti-oxidant properties. Curcumin was identified as turmeric’s active component. The study also posited the potential of the spice to mitigate the effects of several dietary carcinogens. ^[10]

Further Reading:

Can Coffee, Tea Protect The Liver From Bad Diet?

How To Make A Liver Cleansing Detox Juice

10 Of The Best Home Remedies For Liver Damage

5 Easy Tips For A Healthy Liver

5 Common Habits That Damage Your Liver

References:

[1] Krajka-Kuzniak V et al. June 2012. Food and Chemical Toxicology. Beetroot juice protects against N-nitrosodiethylamine-induced liver injury in rats. https://www.ncbi.nlm.nih.gov/pubmed/22465004

[2] Dentico P et al. 1995. Recenti Progressi in Medica. Glutathione in the treatment of chronic fatty liver diseases. https://www.ncbi.nlm.nih.gov/pubmed/7569285

[3] Dakovic-Svajcer K et al. July 1999. The activity of liver oxidative enzymes after single and multiple grapefruit juice ingestion. https://www.ncbi.nlm.nih.gov/pubmed/10445387

[4] Yin X et al. 2015. The effect of green tea intake on risk of liver disease: a meta analysis. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4538013/

[5] Mahmoud MF et al. 2014. Journal of Biosciences. Aqueous garlic extract alleviates liver fibrosis and renal dysfunction in bile-duct-ligated rats. https://www.ncbi.nlm.nih.gov/pubmed/24873034

[6] Freedman ND et al. November 2009. Coffee intake is associated with lower rates of liver disease progression in chronic hepatitis C. https://www.ncbi.nlm.nih.gov/pubmed/19676128

[7] Gonzalez M et al. June 1998. Effects of orange and apple pectin on cholesterol concentration in serum, liver and faeces. https://www.ncbi.nlm.nih.gov/pubmed/9858130

[8] Kawagishi H et al. May 2001. Journal of Agricultural and Food Chemistry. Liver injury suppressing compounds from avocado (Persea americana). https://www.ncbi.nlm.nih.gov/pubmed/11368579

[9] Assy N et al. April 21, 2009. World Journal of Gastroenterology. Olive oil consumption and non-alcoholic fatty liver disease. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2670406/

[10] Goud VK et al. July 1993. Plant Foods for Human Nutrition. Effect of turmeric on xenobiotic metabolising enzymes. https://www.ncbi.nlm.nih.gov/pubmed/8332589

Infographic photo sources:

Beetroot – https://en.wikipedia.org/wiki/File:Beets-Bundle.jpg
Tomatoes – https://pixabay.com/en/tomatoes-vegetables-red-food-5356/
Grapefruit – https://pixabay.com/en/grapefruit-grapefruit-red-citrus-2489409/
Green tea – https://pixabay.com/en/green-tea-hot-healthy-herbal-leaf-2356764/
Garlic – https://pixabay.com/en/garlic-purple-garlic-head-of-garlic-618400/
Coffee – https://pixabay.com/en/background-bean-beans-beverage-15994/
Apples – https://pixabay.com/en/apple-red-fruit-fruits-decoration-1506119/
Avocados – https://pixabay.com/en/avocado-guacamole-food-green-1712583/
Olive oil – https://pixabay.com/en/olive-oil-salad-dressing-cooking-968657/
Turmeric – https://en.wikipedia.org/wiki/File:Curcuma_longa_roots.jpg

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