This Life Extension article we found makes it pretty clear how important the liver is for health; while it does a bunch of super important things, it is the primary way we fight and get rid of all the s*it we take in from food, water, the environment and still can live, basically. So here's what we recommended if you'd like to consider boosting your liver health:
First off, we recommend to not take a "purge out the bad guys and then move on" oriented mentality to health and wellness when it comes to a "detox". Just live healthy and support yourself with the correct nutrition daily for proper body function. Note that liver detoxes, or any detox for that matter, cannot make up for poor lifestyle habits or revert damage done from heavy metal, chemical, and other toxicities and alcohol consumption.
The foods below could also be considered important for any "daily detox" given the nutrient rich content, and a key for any healthy diet. The kind of "detox" there is is done consistently and everyday of your life.
Be careful about overconsuming spinach and leafy greens high in oxalates; it does some pretty nasty stuff to the body. Learn more about oxalates here.
This article makes something unclear on fat intake for liver health. The point we realize is to eat good, nutrient rich foods and high quality foods. So, therefore, don't get paranoid about eating some grams of fat for damaging your liver health. In fact, eating a high fat, low carb diet (Mediterranean diet) can improve liver conditions. Remember, and this is a major major point, you don't primarily get fat by eating fat; you primarily get fat by eating things that spike your insulin levels (which can be checked by using a CGM) and then the sugar gets stored into your liver (and other parts of the body) as fat because it has nowhere else to go. You also obviously need to stay away from over eating calories and cheap, toxic, processed foods as well consume a correct omega 3:6 ratio (which you can check here with our at home test).
Coffee for liver health and detox? That's right, give UNBEETABREW™ a try. It's actually a really great coffee formula for detox benefits with its high nitic oxide beet juice powder, high anti-oxidant coffee beans, 5 nutrient rich stress and organ health support mushrooms, and green tea extract for a healthy metabolism and energy! But coffee not your thing? Checkout our 40+ superfoods CHOCOBERRY BLAST™ powder, it's got you even MORE covered for detox with the combination of beet juice for healthy circulation, alkalinizing herbal, citrus, and botanical blends for full-spectrum vitamins, and potent polyphenols from cocoa power and tasty berries for improved immunity and less stress.
Did you know that the liver removes excess glucose (sugar) from the bloodstream and stores it as glycogen? As needed, it can also convert glycogen back into glucose. Glycogen functions as one of two forms of energy reserves, glycogen being for short-term and the other form being triglyceride stores in adipose tissue (i.e., body fat) for long-term storage. The ability of you to train and perform on a high level day after day depends in large part on adequate restoration of muscle glycogen stores by the liver. Better take care of this thing, right?
Aside from foods, any other best detoxifier? Yes: Glutathione
You may not think about your liver often, but it deserves a standing ovation! Your liver is your body's second largest organ, and it serves as your body's natural filtration system. From helping to convert toxins into waste, keeping your blood healthy, and even helping metabolize alcohol, your liver performs over 500 tasks to keep your body in tip-top shape.
Your liver works hard for you, so shouldn't you return the favor? Liver detoxification is essential to maintaining overall health, but is there anything that can help keeping it working optimally? Can you cleanse your liver?
Do liver cleanses work?
While the internet is saturated with many different methods for staying at your best, it's important to be wary of anything that claims it's a "liver cleanse." Those don't exist, and there's no substantial scientific support for many things that claim to be a liver cleanse.
You can, however, make sure your liver is in the best possible shape to support its detox efforts! And as we covered, the liver is the MVP of detoxing itself. While there are lifestyle choices that will help keep your liver in tip-top shape, maintaining proper nutrition is at the top of the list.
While there's strictly no such thing as a "detox liver diet," or foods that will cleanse the liver, there are specific foods that can support your liver detox efforts.
—When you were told as a child to "eat your vegetables," chances are at least a few of them were cruciferous vegetables. A diverse group that includes cabbage, broccoli, and Brussels sprouts, cruciferous vegetables are rich in nutrients, including vitamins C and K, and carotenoids. They also contain compounds called indole-3-carbinol and sulforaphane that are well studied for specifically supporting liver health.
In fact, clinical studies have found that indole-3-carbinol supports liver health and a healthy inflammatory response by helping stimulate liver detoxifying enzymes to help flush out toxins.
—If you're stressing, you may try and get your zen on with the calming effects of antioxidant-rich green tea. Though it's known for its beneficial impacts on mood, green tea is also a powerful option for keeping your liver healthy.
Green tea contains catechins, primarily epigallocatechin-3-galate (EGCG), which are compounds with potent antioxidant properties that have been shown to be beneficial to overall health. In one clinical study, 17 patients consuming 700 ml of green tea that contained >1 g of catechins each day over 12 weeks helped fight oxidative stress, as well as promoted liver health and a healthy inflammatory response.
—Odds are leafy greens like kale, spinach and parsley were also on the menu when you were told to eat your vegetables. But hopefully all of that coaxing did some good, and they're now one of your healthy lifestyle staples. Leafy greens are nutrient dense vegetables that contain chlorophyll (what makes your leafy greens, well, green!) and also contain a variety of healthy vitamins and minerals in addition to strong antioxidant properties. Why is this important? Chlorophyll, in an animal study, was found to help enhance the liver's ability to detoxify.
—Time to go nuts for nuts! A clinical study of over 4,500 subjects found consumption of nuts as a part of the Mediterranean diet helped maintain healthy insulin response, already-healthy cholesterol, and even helped maintain a healthy weight, due in part to their high fiber and fatty acid content. While all of these nuts confer health benefits, walnuts are among the most beneficial for liver health, as they're high in both omega-3 and omega-6 fatty acids as well as polyphenol antioxidants. Plus, they're known for their neutral flavor, making them a great addition to salads, or as a quick snack.
—Olive oil, in addition to being a staple of the Mediterranean diet, is a great source of healthy fats and is known for promoting healthy liver enzymes. It's also liver protective due to its ability to fight oxidative stress, promote a healthy inflammatory response and healthy insulin response. While it's great in sautés, incorporating olive oil in meals (like this liver detox recipe) is a great way to ensure you're getting enough.
—Another staple of the Mediterranean diet that places emphasis on lean fats, salmon is not only a great protein option, but it's also a great source of omega-3 fatty acids. And while fatty acids are known for their heart healthy profile, they have positive effects on liver health as well. Across a meta-analysis of 18 studies, omega-3 intake was shown to support liver health. Just be mindful of how often you consume salmon in your diet, as fish and shellfish can contain higher concentrations of mercury content, a heavy metal that can impact your health.
—You can be very liver healthy with the proper nutrition as support. But you can also be berry healthy and do some good for your liver in the process! Berries are high in flavonoids, which have been shown to promote healthy liver function and detoxification. In a 2021 study of about 2,700 adults, a positive correlation was found between high flavonoid intake and a healthy liver.
—Citrus fruits are known for being high in vitamin C and for their immune health benefits, but did you know that they also contain bioactive polyphenols that can help support liver health? These polyphenols can help inhibit inflammation to promote liver health. The antioxidants in citrus can also help protect against oxidative stress.Purple sweet potatoes
—You may be familiar with the vibrant orange of sweet potatoes, but have you heard of purple sweet potatoes? Turns out they may be key in supporting healthy liver detox! A preclinical animal study found that the anthocyanins in purple sweet potato helped fight oxidative stress in the liver, and promoted healthy liver function.
—When you think about juices you like to drink, beetroot juice probably isn't the first—or second— thing that comes to mind. But, you may want to consider adding it to your routine. It comes with multiple health benefits—liver health and detoxification, and supporting a healthy weight were among them! A preclinical study in rats fed a high-fat diet that were given beetroot juice had healthy liver fat, maintained a healthy weight and supported already-healthy cholesterol and triglyceride levels.
—As complex carbohydrates, whole grains contain essential nutrients like zinc, B vitamins, and fiber, which are associated with a healthy liver. In one clinical study of 12 patients over 12 weeks, researchers found that consumption of whole grains were associated with healthy liver fat and liver enzymes. Some whole grain staples to incorporate into your diet if you haven't already include brown rice, whole oats, and whole wheat bread and pasta.
—Coffee is probably as much a part of your morning ritual as waking up. Or maybe you grab a cup of Joe for a midday pick-me-up. But did you know that it does more than just help put that extra pep in your step? It can give help energize the liver as well! Coffee's antioxidant capacity helps the liver filter out toxins and keep out what it doesn't need.
Which foods should you avoid when detoxing the liver?
Now that you know all about liver detoxifying foods, what about the stuff to stay away from? It goes without saying that maintaining a healthy diet is key to supporting overall health, so avoiding a high-fat diet is a smart idea, whether you're trying to detox the liver or not. It's also important to avoid high sugar foods as well as overly processed food.
Remember to also avoid alcohol in high concentrations as it can impact the liver. If you can, avoid it altogether and go for non-alcoholic options. But if you do choose to consume, remember to do so responsibly. Resveratrol-rich red wine is a good option! And remember to hydrate as often as possible when drinking.
Is food enough to support my liver health?
While there's no one size fits all approach to liver health, eating food that supports liver health is a good idea, though that's only one part of the equation. To best support the liver's natural detoxification efforts, follow these healthy tips:
—Though the liver is the body's built in filtration system, water is one of the liver's best friends. It lends a helping hand to the liver by helping it metabolize what it doesn't need and eventually help the kidneys move toxins and other wastes from your body. Try and drink at least 64 ounces of water a day to get the most health benefits.
Break a sweat
—It should come to no surprise that exercising and keeping yourself at a healthy weight is important for overall health. But it also helps your liver keep doing what it does best. Much like water, sweat from exercise induced elevated heart rate helps detoxify the body and flush out toxins to maintain optimal health.
Catch those ZZZs
—The very nature of getting proper sleep is to help your body restore itself and replenish your energy to best prepare you for another day. And that includes giving your liver the rest it needs to get back to work in the morning.
—While there are plenty of great options in terms of nutrition, diet can't do the heavy lifting on its own. These liver supporting supplements are great options for healthy liver detox:
—A plant extract known for its positive influence on liver function, milk thistle contains an active ingredient called silymarin, which is believed to have antioxidant properties. Not only does it help support healthy liver function, it's also been studied to promote healthy digestion.
—Good news for those who aren't a fan of green tea's taste. It's conveniently available in supplement form!Available caffeinated or decaffeinated, a quality supplement can provide more of the polyphenol EGCG (a plant compound that supports healthy metabolic function) than drinking several cups of green tea.
—Curcumin is a standout spice for being a whole-body health superstar. From supporting a healthy inflammatory response to being immune supporting, curcumin's reputation as the magic golden spice is well earned. It supports a healthy liver by protecting against oxidative stress.
—We can't forget about the mighty NAC! An antioxidant powerhouse, N-Acetyl-Cysteine, or NAC, promotes healthy glutathione levels, which helps keep that hard working liver running on all cylinders.
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Herawati, Ervika Rahayu Novia et al. "Protective Effects of Anthocyanin Extract from Purple Sweet Potato (Ipomoea batatas L.) on Blood MDA Levels, Liver and Renal Activity, and Blood Pressure of Hyperglycemic Rats." Prev Nutr Food Sci., December 2020, https://pubmed.ncbi.nlm.nih.gov/33505931/
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