One of the most important organs in the body is the liver, which is used in a wide range of functions. These include some.
- The toxins are removed from the blood.
- Lactate can be converted into energy.
- Alcohol is being metabolized.
- bile is produced and excreting
- The old blood cells are being destroyed.
- Activating enzymes
- The blood contains a number of hormones and fat in its cells.
- The blood needs to be cleansed.
- Storage of vitamins, minerals, and glycogen.
Substances that could harm or poison the body is one of the most important things the liver is responsible for. The organ is one of the most injured because of the constant use of the liver.
It should go without saying that taking care of your liver is a worthwhile use of your time. Unfortunately, this is often an overlooked area and, in many cases, a lot of individuals look to pharmaceuticals or prescription drugs to improve liver health. (1)
However, improving the health and proper function of your liver can be done through implementing a good diet that is rich in nutrients that help in fighting inflammation and cell damage. Nearly all the foods we consume are associated with the health of the liver. (2) Taking small steps in substituting some foods, or changing your eating habits can go a long way in ensuring that your liver functions at its highest possible level.
Symptoms of Impaired Liver Function
If you have noticed any of the symptoms listed below, you may be suffering from a serious problem with your liver function.
- Chronic fatigue
- Poor appetite
- High blood pressure
- Acid reflux
- Dark urine
The 10 simplest ways of using diet and lifestyle to take care of yourLiver and reduce damage to the vital organ so you can stay healthy and fit are below.
10 Simple Ways To Detox Your Liver
Drink raw, vegetable juice
Most people would have a hard time eating 4-5 servings of vegetables in one meal, and in order for your liver detox to be effective, you would have to be consistent with that level of intake for at least a few days. Juicing is your next best bet, as vegetable detox juice is much easier to consume than a heaping bowl of detox salad.
Juicing has the added benefit of easier digestion, which makes it easier for the body to absorb and assimilate. The fiber content hastens the elimination of toxins in the body, while providing support to the digestive tract. It’s important to note that the vegetable juice has to be raw in order to be effective, as processing can destroy some of the essential vitamins, minerals and polyphenols.
Vegetables that can be included in your juice are cauliflower, cabbage, cucumber, beets, carrots, and other greens. Adding mint, parsley, lemon, and lime for flavor is possible.
Related: 70+ Fruit-Infused Detox Waters for Cleansing and Weight Loss
Decrease Visceral Fat
Excess fat can be stored around the organ of the body, which is one of the functions that the liver can serve. This fat is called visceral or deep fat. Visceral fat is fat that is found in the body and surrounds organs, such as the heart. Subcutaneous fat, which sits under the skin and gives a fat look, is different.
If you can pinch the skin on your stomach, you can see how thin or thick it is. If you have a wide, bulging waist but thin skin, you are more likely to have more fat in your body than someone who has a small waist. Visceral fat can be found in the midsection between the organs, which can make the waist appear larger.
Contrary to what some may think, visceral fat can actually be far more dangerous than subcutaneous fat. According to researches at the University of Illinois, TRIP-Br2, a regulatory molecule found in cells, is produced in response to certain proteins, leading to higher circulating levels of inflammatory cytokines. (3)
If you have a history of liver disease in your family, a diet that reduces total calories can go a long way in helping.
Increase Your Intake of B Vitamins
B vitamins are used for helping the cells process and produce energy. This includes assisting the breakdown of fats and sugars by cells, including those in the liver. (4)
By increasing B Vitamins in your diet, you can help make your cells more efficient at breaking down vitamins and minerals to produce energy and help prevent fat build up around the liver, which can cause a host of health issues.
Increasing B Vitamins can help reduce fatigue and lulls in energy.
Increase Your Intake of Vitamin C
Vitamin C is a powerful antioxidant that can help fight inflammation. This gives Vitamin C a significant advantage if you’re looking for nutrients that will help you protect organs like your liver from toxins and free radicals. (5)
Many people don’t get adequate amounts of this in their diet. There is no risk in taking in too much of thescorbic acid because it is easy to break down in the body. It is possible to increase your intake of this vital component in order to protect your body.
Consume Potassium-Rich Foods
For males and females, 2,000 milligrams per day is the recommended intake. (6) If you’re like most adults nowadays, you probably have a hard time hitting this number through your intake of whole foods. Potassium intake is important for maintaining a healthy cardiovascular system, lowering bad cholesterol, and lowering systolic blood pressure.
Bananas are a popular source of potassium, but sweet potatoes have more of the same. Other sources of potassium include tomato sauce, pasta, and blackstrap molasses.
Employ Intermittent Fasting
Another, more unconventional means of keeping all of your organs functioning optimally is to implement Intermittent Fasting. This method of dieting requires food intake to be reduced to zero-calorie items, such as tea or black coffee for a set period, before eating is returned to normal for another set period.
Intermittent Fasting has been shown to provide a number of health benefits and has been studied more and more over the last few years.
These include simple benefits, like reducing body fat, and more complex benefits, such as helping regenerate stem cells, which are used to create cells and tissues in a number of organs, including the liver. (7) The liver can benefit from this, as it undergoes regeneration more than most organs in the body.
The leangains style of intermittent fasting, where eating is restricted to an 8 hour window, could be a good way to keep you healthy.
Increase Your Consumption of Iron
Iron is a key nutrient in the development of red blood cells, which are important for transporting oxygen in the body. The liver is also where excess iron is stored and the liver also plays a large role in how much iron is released into the body. (8)
If your diet is deficient in iron, it can cause your body to excrete more iron than it needs. If excessive amounts of iron are taken in, inflammatory chemicals can be released into the organ, causing a large degree of damage. If this continues, it can lead to diseases such as steatohepatitis, cirrhosis, or even liver cancer if it continues.
While not taking in enough iron can cause health issues, such as anaemia and low energy levels, taking in excessive amounts of iron can be detrimental to the liver. Make sure you follow the recommended amounts of this important ingredient.
Avoid processed foods and refined sugar
If you want to give your body a break, the best way is to avoid refined sugars and processed foods for a while. Preservatives, synthetic ingredients and chemicals can overwhelm your system and make it harder to function properly. If you eliminate certain foods from your diet, you will get immediate relief from your body.
Cleanse Your Blood with Digestive Enzymes
There are several ways to cleanse or reduce toxic build-up in the blood to ease the burden off the liver, and one of the easiest ways to do so is to take digestive enzymes with meals. Within minutes, these digestive enzymes will begin stimulating immune cells to consume circulating immune complexes. Circulating immune complexes are compounds that settle in different parts of the body, which can cause tissue damage and inflammation, or even contribute to certain cancers. (9)
People with autoimmune diseases have a high number of immune complexes, according to studies. Inflammation and support to the immune system can be eliminated with the help of the Enzymes. In addition to taking stress of the liver, the break down of lactose, casein, and gluten, can greatly improve the symptoms of Irritable Bowel Syndrome.
Drink Detox Water
Detox water such as lemon water can provide support to the liver and has been shown to reduce inflammation, DNA fragmentation, brain lipid peroxidation, and liver damage. (10)
The presence of citric acid in lemon juice makes it a good natural remedy to fight free radicals and increased reactive oxygen species. In doses of 1-2 grams per kilogram of bodyweight, cisket acid was associated with anti-oxidant effects in the brain and the liver.
Changing some elements of your diet can have a big impact on your health, as well as helping to keep you free from illness and disease, as shown above.
It is possible to have a list of benefits in helping energy levels, keeping you fit and improving your wellbeing if you keep your liver at optimal health and functioning.