According to Dr. Charles Passler, a nutritionist based in New York, a healthy liver can take toxins, turn them into a water-soluble form, and efficiently flush them out of your body.
Detoxify your liver with a nutrient-rich diet
By eating the right kinds of food, you can easily eliminate foreign chemicals that your body is exposed to when you consume unhealthy snacks.
The six foods included in the list below can give your body a detoxifying boost.
Apples
Organic apples are good for your liver and gut health because they are rich in fiber.
Fiber helps clean out the bowels and introduce "good" bacteria. Leave the skin on apples to boost your fiber and nutrient intake. You can also add apples to chia seed pudding, another great source of gut-friendly fiber.
Beets
Beets are full of antioxidants. Eating beets helps activate liver enzymes and bile, which break down and absorb healthy fats and fat-soluble nutrients such as vitamin E.
As the liver transforms fat and soluble toxins into their water-soluble form for excretion, it binds various toxins to bile so they can be flushed out of your body via bowel movements.
Broccoli sprouts
Broccoli sprouts are a "detox superstar" because they're full of antioxidants. They can also boost your glutathione levels better than broccoli, which is a good thing since this supports both phases of liver detoxification.
Additionally, broccoli sprouts contain indole-3-carbinol, a compound that helps the liver flush out excessive levels of hormones.
Passler noted that broccoli sprouts contain the precursors of sulforaphane, a substance that may prevent certain types of cancers. (Related: 16 Signs that you need a liver cleanse (and how to detox naturally).)
Fermented foods
If you've been bloated or constipated for more than three days, you may need to add more fermented foods to your diet.
The following fermented foods can help introduce gut-friendly bacteria that will colonize your intestines and promote healthy bowel movements.
- Kefir – Kefir is a fermented dairy product that can boost lactose digestion, decrease inflammation, and improve bone health.
- Kimchi – Kimchi is a popular Korean dish that's usually made of fermented vegetables like cabbage or radishes. According to research, kimchi can reduce insulin resistance and blood cholesterol.
- Miso – Miso, a Japanese seasoning made from fermented soybeans, is often used to make miso soup. Studies suggest that miso can lower cancer risk and improve heart health.
- Sauerkraut – Sauerkraut, a dish made from shredded and fermented cabbage, is full of antioxidants that are essential for eye health. The dish is also rich in fiber and vitamins C and K.
Garlic
Eating fresh, organic garlic activates liver detox enzymes that break down toxins and eliminate them from your system. Garlic contains a sulfur compound called alliin that converts to the active ingredient allicin when garlic is chopped, crushed, or minced.
Allicin is a powerful antioxidant, antibiotic, and antifungal substance that offers many benefits for your liver health. Garlic's antioxidant properties keep toxic substances filtered by your liver from reaching other organs.
Walnuts
Walnuts aren't just good for boosting your brain health – they can also promote detoxification and keep your liver in good condition. Passler explained that walnuts help boost circulation and blood flow, which allows toxins to be transported more efficiently from different points in your body to the liver.
Walnuts are chock-full of arginine, which helps your body neutralize and flush out toxic byproducts of alcohol and ammonia from the brain and central nervous system.
Follow a healthy diet and eat nutritious foods to boost your liver health and improve your metabolism.
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