List
of Foods that Cleanse the Liver
1.
Garlic
Just a small amount of this pungent
white bulb has the ability to activate liver enzymes that helps your body flush
out toxins. Garlic also holds high amounts of allicin and selenium, two natural
compounds that aid in liver cleansing.
2.
Grapefruit
High in both vitamin C and
antioxidants, grapefruit increasea the natural cleansing processes of the
liver. A small glass of freshly-squeezed grapefruit juice will help boost
production of liver detoxification enzymes that help flush out carcinogens and
other toxins.
3.
Beets and Carrots
Both extremely high in
plant-flavonoids and beta-carotene, eating both beets and carrots can help
stimulate and improve overall liver function.
4.
Green Tea
This liver-loving beverage is
chock-full of plant antioxidants known as catechins, a constituent known to
assist the livers overall functions. Green tea is not only delicious, it’s also
a great way to improve your overall diet. Learn more about the benefits of
green tea.
5.
Leafy Green Vegetables
One of our most powerful allies in
cleansing the liver, leafy greens can be eaten raw, cooked or juiced. Extremely
high in plant chlorophylls, greens literally suck up environmental toxins from
the blood stream. With their distinct ability to nuetralize heavy metals, chemicals and pesticides, these cleansing foods offer a
powerful protective mechanism for the liver.
Try incorporating leafy greens such
as bitter gourd, arugula, dandelion greens, spinach, mustard greens and chicory
into your diet. This will help increase the creation and flow of bile, the
substance that removes waste from the organs and blood.
6.
Avocados
This nutrient-dense super-food helps
the body produce glutathione, which is necessary for the liver to cleanse
harmful toxins. Recent studies indicate improved liver health when avocados are
eaten regularly.
7.
Apples
High in pectin, apples hold the chemical
constituents needed for the body to cleanse and release toxins from the
digestive tract. This, in turn, makes it easier for the liver to handle the
toxic load during the cleansing process.
8. Olive Oil
Cold-pressed organic oils such as
olive, hemp and flax-seed are great for the liver, when used in moderation.
They help the body by providing a lipid base that can suck up harmful toxins in
the body. In this way, it takes some of the burden off the liver in terms of
the toxic overload that many of us suffer from.
9.
Whole Grains
Grains, such as brown rice, are rich
in B-complex vitamins, nutrients known to improve overall fat metabolization,
liver function and liver decongestion. If possible, do not eat foods with white flour,
instead try eating whole wheat alternatives.
10.
Cruciferous Vegetables
Eating broccoli and cauliflower will
increase the amount of glucosinolate in your system, adding to enzyme
production in the liver. These natural enzymes help flush out carcinogens, and
other toxins, out of our body which significantly lowers our risk of cancer.
11.
Lemons & Limes
These citrus fruits contain very
high amounts of the vitamin C, which aids the body in synthesizing toxic
material into substance that can be absorbed by water. Drinking
freshly-squeezed lemon or lime juice in the morning helps stimulate the liver.
12.
Walnuts
Holding high amount of the amino
acid arginine, walnuts aid the liver in detoxifying ammonia. Walnuts are also
high in glutathione and omega-3 fatty acids which support normal liver cleansing actions. Make sure you
chew the nuts well (until they are liquefied) before swallowing.
13.
Cabbage
Much like broccoli and cauliflower,
eating cabbage helps stimulate the activation of two crucial liver detoxifying
enzymes that help flush out toxins. Try eating more kimchi, coleslaw, cabbage
soup and sauerkraut.
14.
Turmeric
The liver’s favorite spice. Try
adding some of this detoxifying goodness into your next lentil stew or veggie
dish for an instant liver pick-me-up. Turmeric
helps boost liver detox, by assisting enzymes that actively flush out known
dietary carcinogens.
Tips
For Doing a Liver Cleanse
Other liver cleanse foods not listed
above are artichoke, asparagus ,
kale and brussel sprouts .
Eating the foods listed above is a great way to keep your liver functioning
properly. However, doing a liver cleanse at least twice a year will eliminate any foreign
substances that may be trapped in your liver.
Foods that are healthy for the liver
fall into two main categories.
First are those that promote the
detoxification process of the liver. And second, are those that are high in
antioxidants and therefore protect the liver while it's carrying out its
detoxification processes. Below are a list of the top eight foods that are
considered to be good for your liver.
Garlic and onions.
Garlic contains allicin which is a sulphur-based compound needed by the liver for
effective detoxification. Garlic helps the liver rid the body of mercury,
certain food additives and the hormone oestrogen.
Cruciferous vegetables (broccoli,
Brussel sprouts, cauliflower, cabbage).
These vegetables are very powerful
detoxifiers of the liver. They contain chemicals that neutralise certain toxins
such as nitrosamines found in cigarette smoke and aflotoxin found in peanuts.
They also contain glucosinolates that help the liver to produce enzymes it
needs for its detoxification processes.
Freshly squeezed lemon in hot water.
Drinking freshly squeezed lemon
juice in a cup of boiled water first thing in the morning helps to cleanse the
liver and promote detoxification. It also stimulates bile production, cleanses
the stomach and bowel and stimulates a bowel motion.
Beetroot (Beets).
It's a blood-purifying tonic that is
also capable of absorbing heavy metals.
High-antioxidant fruits.
In a study done by the US Department
of Agriculture at Tuffs University, it was found that the following list of
fruits had the highest levels of antioxidants (in descending order): Prunes,
raisons, blueberries, blackberries, strawberries, raspberries, plums, oranges,
pink grapefruit, cantaloupe, apples and pears. Antioxidants help to protect the
liver from the high levels of free radicals that are naturally produced during
the process of detoxification.
Protein
A damaged liver cannot function
correctly when a patient consumes too much protein, according to the National
Institutes of Health (NIH). Limiting the intake of meats helps the liver avoid
overload of toxins that cannot be released correctly. Only about 1g of protein
per kilogram of body weight should be eaten, per the NIH. In the limited doses
allowed, good sources of protein include chicken, fish, meat, yogurt, milk,
eggs, peanut butter, tofu, cottage cheese, and pinto, kidney or navy beans.
Salt
A low-salt diet is crucial for
patients with liver disease, notes the NIH. Avoiding an excess of salt helps
the liver function properly without holding fluids and causing the body to
swell.
Carbohydrates
Carbohydrates will make up the
largest percentage of the diet for a patient with severe liver disease,
according to the NIH. Carbohydrates such as cereals, rice, oats, breads and
vegetables should be part of the diet for a patient with liver disease
VITAL PRINCIPLES - THE LIVER DIET
Think
raw
Eat plentiful amounts of raw fruits
and vegetables, especially dark green leafy vegetables and orange, yellow,
purple and red colored fruits and vegetables. Thirty to forty percent of the
diet should consist of raw fruits and vegetables. Try to eat some raw fruits or
vegetables with EVERY meal, as they contain living enzymes, vitamin C, natural
antibiotic substances and anti-cancer phyto-nutrients. /
Oil but don't grease your body
Avoid the fats that present a high
workload for the liver and gall bladder. These are full-cream dairy products,
margarines, processed vegetable oils (hydrogenated fats), deep fried foods,
foods that are not fresh and contain rancid fats, preserved meats, animal skins
and fatty meats. In those with a dysfunctional liver, It's good to avoid all
animal milks and substituting them with oat, rice, almond or soy milks. Eat the
good fats which contain essential fatty acids in their natural unprocessed
form.
These are found in cold pressed
vegetable and seed oils, avocados, fish (especially oily fish such as salmon,
tuna, sardines, herring, sablefish, flounder, trout, bass and mackerel),
shrimp, prawns and crayfish, raw fresh nuts, raw fresh seeds such as flaxseeds
(linseeds), sunflower seeds, sesame seeds, hemp seeds, alfalfa seeds, pumpkin
seeds and legumes (beans, peas and lentils). Seeds such as flaxseeds can be
ground freshly everyday (in a regular coffee grinder or food processor) and can
be added to cereals, smoothies, fruit salads and vegetables. Spirulina, evening
primrose oil, black currant seed oil, borage oil and lecithin also contain
healthy oils to help the liver. Do not use butter and/or margarine on your
breads and crackers. Replace them with tahini, hummus, pesto, tomato paste or
relish, freshly minced garlic and cold pressed oil (chilli or other natural
spices can be added if enjoyed), nut-spreads, fresh avocado or cold pressed
olive oil. The good fats are essential to build healthy cell membranes
around the liver cells. As we get older we need to oil our bodies and not
grease our bodies.
Think
natural
Avoid artificial chemicals and
toxins such as insecticides, pesticides, and artificial sweeteners and
colorings, (especially aspartame), flavorings and preservatives. Excess
alcohol, particularly spirits, should be avoided.
Be
diverse
Consume a diverse range of proteins
from grains, raw nuts, seeds, legumes, eggs, seafood, and if desired, free
range chicken (without the skin), and lean fresh red meats. If you do not want
to eat red meat or poultry this is quite acceptable as there are many other
sources of protein. It is safe to be a strict vegetarian, however you may need
to take supplements of vitamin B 12, iron, taurine and carnitine to avoid poor
metabolism and fatigue. To obtain first class protein, strict vegetarians need
to combine 3 of the following 4 food classes at one meal - grains, nuts, seeds
and legumes; otherwise valuable essential amino acids may be deficient. If your
body is lacking amino acids you will be fatigued and you may suffer with mood
changes, reduced cognitive function, hypoglycaemia, poor immune and liver
function and hair loss. I have met many strict vegans who felt unwell because
they were lacking amino acids, iron and vitamin B 12, and after supplementing
with these nutrients and modifying their diets they quickly regained excellent
health.
Let
food be your medicine
Many diseases can be overcome by
eating healing foods that contain powerful medicinal properties. Optimal health
and the prevention of disease is only possible by including these healing foods
regularly in the diet. The healing substances found in certain foods or
therapeutically active chemicals are known as phyto-chemicals. The culinary
habits of different cultures have been recognised for decades as being
influential in the incidence of diseases. Mediterranean countries have a lower
prevalence of cardiovascular diseases because of the protective effect of
traditional Mediterranean foods, such as olive oil, tomatoes and legumes.
Broccoli and other vegetables in the cruciferous family are known to reduce the
risk of bowel cancer, but it is only recently that scientists have isolated the
phyto-chemicals which confer this protection. Broccoli has been found to
contain a phyto-chemical called sulphoraphane, which enhances the phase
two-detoxification pathway in the liver. Sulphoraphane has also been found to
block mammary tumor formation in rats.
Tomatoes contain a powerful
antioxidant called lycopene, which according to a paper published in the
American Journal of Clinical Nutrition (1997:66:116-22), is the most powerful
of all the dietary carotenoids. The researchers found that the dietary intake
of lycopene was linked to a lower risk of prostate problems. They also found
that higher levels of lycopene in the blood lowered the risk of cell
proliferation, which would theoretically exert a powerful anti-cancer effect.
Cooking or chopping tomatoes increases the absorption of lycopene into the
body. Eating tomatoes with oil increases the availability of the
lycopene to the body, which is another reason that Mediterranean cuisine
confers health benefits.
Beetroot is a beautiful deep purple
colour because it contains the antioxidant anthocyanidin. Constituents of
beetroot have been shown to exert anti-viral and anti-tumour effects in animal
studies. Other foods, which also exert these properties, although to a lesser
degree, are red and green peppers, red onion, paprika and cranberry. These
foods contain healing phytonutrients such as carotenoids, capsanthin and
anthocyanins.
Certain foods have high
concentrations of plant hormones, which are known as phyto-estrogens. Examples
of these are the isoflavones genistein and daidzein (found in soya beans and
red clover), and lignans (found in flaxseed). Asian communities consume a high
intake of soy, and have a significantly lower incidence of hormone dependent
cancers of the prostate, uterus and breast. All legumes such as beans, peas and
lentils contain beneficial phyto-estrogens.
A study published in the British Medical
Journal in 1990, looked at a group of postmenopausal women who were
given 1.5 oz of soy flour for 2 weeks, followed by half that of
flaxseed meal for 2 weeks, and then half again of red clover sprouts. This
produced improvements in various blood hormone levels and menopausal symptoms.
Watch
that sweet tooth
Use natural sugars from fresh fruits
and juices, dried fruits, honey, molasses, fruit sorbets, fruit cakes, fruit
jams, carob, date sugar, maple syrup or rice syrup. Avoid refined white sugar
and candies, fizzy drinks, cakes and biscuits made with refined sugars. If you
find you crave these foods on a regular basis you may have the very common
metabolic imbalance known as Syndrome X.
Rehydrate
your body
Drink large amounts of fluids such
as water, raw juices and teas (green tea, herbal and regular weak tea is fine).
Aim for 2 liters of fluid daily and this will prevent constipation
problems and help your kidneys to eliminate the toxins that the liver has
broken down. Use a household water filter. Water filters with sub-micron, solid
carbon block filters are able to remove parasites and many toxic chemicals.
Shop around and take a look at different types of filters before you buy and
get professional advice as technology is improving rapidly.
The liver is the major organ
involved in detoxification, however it is still important to support the other
body organs of elimination. The skin and the kidneys eliminate toxins through
sweating and urine and this is why saunas and a high intake of filtered water
can reduce symptoms of toxic overload.
Keep
your bowels moving
Avoid constipation by having plenty
of fiber, found in unprocessed food and raw fruits and vegetables. One really
good trick to keep your bowels moving is to grind flaxseed (linseed), sunflower
seeds and almonds (LSA), in a blender or coffee grinder to produce a fine
powder, and eat 2 to 3 tablespoons of this powder daily. You can add other
ground up seeds, that are high in fiber such as psyllium, pumpkin, sesame and
alfalfa seeds to increase the fiber content of the powder. Add this powder to
smoothies, vegetables, soups, cereals and fruit salads. Other good sources of
fiber are brans made from wheat, oats, soy or rice. Sweet corn either raw or
freshly and lightly cooked, is an excellent source of bowel cleansing fiber.
Fiber acts like a broom in your bowels and sweeps their walls clean of
accumulated layers of waste products, which can then be eliminated in the bowel
actions (faeces).
Tips
for good hygiene
- Only purchase fresh foods and avoid foods that are mouldy or look too old. Avoid processed or preserved meats such as hamburger meat, ham, smoked and pickled meats and fish, beef jerky, bacon, sausages, fritz, cabanossi, pizza meats, corned beef, meat loaf, rolled meats as found in delicatessens, and seafood that has been mishandled or poorly stored.
- Do not let food stand in warm temperatures for more than two hours.
- Hot foods should be cooled quickly at room temperature and then refrigerated, because gradual cooling allows microorganisms to grow. For the same reasons, do not eat food that has been cooked, cooled and reheated more than once. It is times like these that pet dogs and cats are great for recycling food.
- Refrigerate raw meat, seafood or chicken as soon as possible to reduce bacterial multiplication.
- Defrost poultry, seafood or meat in a microwave oven or overnight in the refrigerator and not on a counter.
- Cook all poultry, seafood and meat thoroughly because the center of the food must reach 70şC (158şF) to kill bacteria.
- Store raw meat and poultry at a lower level in the refrigerator to avoid their juices contaminating other foods.
- Always refrigerate eggs and foods containing eggs, and discard eggs with cracks.
- Avoid nuts with mould on their shell or kernel, or those with a bitter taste.
- Boil for 5 minutes all tap water used for drinking, food preparation and cooking.
- Use antiseptics when cleaning the toilet, bath and shower recess. Tea tree oil and eucalyptus oil have useful antiseptic properties. Avoid sharing toothbrushes and razor blades, as serious blood borne infections can be transmitted this way.
Foods to Avoid With a Bad Liver
Animal
Foods
Animal foods, including red meat,
eggs and dairy, contain protein and essential amino acids. In a healthy liver,
protein is able to help the body repair tissue and prevent fat accumulation
that damages cells. The Alcohol Research and Health website indicates that a
damaged liver is unable to metabolize proteins properly and break down the
amino acids produced in the body from eating animal foods. Proteins from any
animal source must be restricted in the diet to reduce the chance of toxic
waste buildup due to poor liver processing, notes MedlinePlus. Opt for lean
meats from poultry instead of fatty beef. Protein is important in overall
nutrition, however, alternative non-meat sources include beans, nuts and wheat.
High-Sodium
and Sugar Foods
Salt contains sodium, which is not
processed completely by a damaged liver. Canned foods, including soups, meats
or vegetables, are high in salt and sugar, which cause abdominal swelling and
fluid retention. MayoClinic.com notes that following a low-sodium diet is
optimal for preventing further liver damage as well as unnecessary
inflammation. Use garlic, pepper or spices to flavor foods instead of salt.
Avoid sugary foods such as candy, ice cream and cake and salty foods like
potato chips, which are simple carbohydrates with high levels of sugar and
sodium, respectively. Eat foods with natural sugars and fibrous carbs, such as
strawberries, oranges or apples, to avoid unhealthy levels of sugar and sodium
in your liver.
Cholesterol Foods
High cholesterol is a factor that
may elevate your risk of developing liver disease. Cholesterol, a type of fat,
is only found in animal products. It is highest in fatty red meats, shrimp, egg
yolks, cream, butter and organ meats. MayoClinic.com recommends limiting animal
products and eating more plant foods such as whole grains, fruits and
vegetables to lower your cholesterol levels and decrease your chances of liver
disease. Low-cholesterol proteins include skim milk, egg substitutes, egg
whites, fish, skinless chicken breast and lean cuts of pork tenderloin.
Fatty
Foods
Fat contains is high in calories and
contributes to high cholesterol, high triglycerides and obesity when consumed
in excess amounts, which the American Liver Foundation states are liver disease
risk factors. Examples of high-fat foods include lard, shortening, butter,
margarine, fat from meat, cream, cheese, chicken skin, deep-fried foods, creamy
salad dressings, baked goods, desserts, pastries and mayonnaise. In addition to
eating grains, vegetables and fruits, you can also reduce fats by using healthy
cooking methods such as poaching, broiling, steaming, boiling, baking and
roasting.
Sugary
Foods
Sugary products such as soda, candy
and desserts tend to be high in calories. The United States Department of
Agriculture notes that excess calorie consumption is a risk factor for liver
disease and a major cause of obesity. Sugary foods should be portioned to
prevent overeating and only consumed on occasion. Healthy replacement for
sugary foods include sugar-free gelatin, fresh fruits, sugar-free sweets, water
and low-fat milk.
