Protect your liver! Discover the 12 best foods to keep it healthy.

Main functions of the liver

• Detoxification: filters harmful substances from the blood, such as alcohol, medicines and toxins.
• Bile production: essential for the digestion of fats and the absorption of fat-soluble vitamins (A, D, E and K).
• Energy storage: regulates blood glucose levels, storing glycogen for times of need.
• Protein and fat metabolism: transforms amino acids and fatty acids into energy and essential substances for the body.
• Protein synthesis: produces important proteins such as albumin, which maintains the balance of body fluids.

Food and liver health

Diet plays a fundamental role in maintaining liver health. A balanced diet, rich in natural foods and low in saturated fats and sugars, helps prevent liver diseases such as hepatic steatosis (fatty liver) and hepatitis.

To keep your liver healthy, it's essential to

• Consume foods rich in fiber, antioxidants and good fats, such as fruit, vegetables, nuts and olive oil.
• Drink plenty of water to help eliminate toxins.
• Avoid excess alcohol, ultra-processed foods, sugar and fried foods, which can overload the liver.

Here are the 12 best foods to keep you healthy

They protect, cleanse and strengthen the liver, promoting its optimal functioning. Check out what they are↓↓

1. Garlic

Garlic is a powerful ally for the liver, thanks to the sulphur compounds that help activate detoxification enzymes. It is also rich in selenium, a mineral that improves liver function.

2. Cruciferous vegetables

Broccoli, cauliflower and cabbage are examples of cruciferous vegetables that help produce liver detoxifying enzymes. These enzymes help eliminate toxins and protect liver cells from damage.

3. Green tea

Rich in antioxidants such as catechins, green tea has anti-inflammatory properties that help reduce the accumulation of fat in the liver. It is also known for improving fat metabolism.

4. Citrus fruits

Oranges, lemons and grapefruit are rich in vitamin C and antioxidants that help the liver perform its detoxifying functions. Lemon juice, for example, can stimulate the production of bile and improve digestion.

5. Beet

Beet is rich in antioxidants, such as beta-carotenes, and has properties that help reduce inflammation and stimulate the elimination of toxins. Regular consumption can improve blood circulation in the liver.

6. Avocado

Avocados are an excellent source of healthy fats and glutathione, an antioxidant essential for protecting the liver against toxins and cell damage.

7. Olive oil

A small amount of extra virgin olive oil in the diet can improve fat levels in the liver and increase the enzymes that facilitate the elimination of toxins.

8. Walnuts

Walnuts are rich in omega-3 fatty acids and arginine, which help to detoxify the liver and reduce inflammation. They also contain antioxidants that protect the organ against oxidative damage.

9. Turmeric

Turmeric contains curcumin, a powerful anti-inflammatory and antioxidant that improves liver function.

10. Apple

Rich in pectin, a soluble fiber that helps eliminate toxins from the digestive tract, apples lighten the load on the liver and improve its detoxification efficiency.

11. Green leaves

Spinach, arugula and kale are examples of leafy greens that contain chlorophyll, a substance that helps absorb toxins from the blood and improves liver function.

12. Oily fish

Salmon, sardines and tuna are rich in omega-3, a healthy fat that reduces inflammation and improves insulin sensitivity, protecting the liver from diseases such as hepatic steatosis (fatty liver).

So you know

Taking care of your liver means investing in the general health of your body. Adopting a balanced diet rich in the right foods can make all the difference in ensuring that it continues to function efficiently and protect your body.

Sources of information:

• en.wikipedia.org
• huffingtonpost

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