The liver is a tough organ responsible for clearing the body of toxins and metabolizing fats. Foods that can help support the liver include beets, broccoli, onions, garlic, and high-quality meats like organic grass-fed beef. But many other foods can also help you feel good by supporting this often difficult-to-understand organ. We've put together our top 10 list of what foods are good for liver repair
1. Black Beans
Black beans are a great way to get the B vitamins and antioxidants needed for liver health. Gaseous B vitamins like folic acid and riboflavin are also helpful for liver health. Black beans also help to reduce cholesterol levels and lower insulin resistance, so they can help you feel better in every aspect of your health.
2. Beet Greens
Beets contain lycopene, a powerful antioxidant carotenoid that is especially beneficial to the liver. But the greens are far more affordable than the pricey beets. Beet greens are also a natural diuretic, which can help your liver flush out toxins. Be sure to buy organic beets with the tops included for maximum benefit.
3. Organic Red Meat
Organic red meat contains vitamins A, B5, and B12, all required for liver health. The fat in these meats is also particularly helpful to the body, as it helps produce bile acids that break down fats and cholesterol.
4. Pomegranate Juice
Pomegranate juice is a great way to get your daily dose of antioxidants, but it also carries some liver-benefiting benefits. The antioxidants reduce damage and inflammation in the liver and improve insulin sensitivity. Pomegranate juice is also an excellent source of potassium, which regulates blood pressure and helps clear liver toxins even more effectively. It's another great source of thiamine needed to maintain healthy levels of red blood cells.
5. Broccoli
Broccoli is rich in the powerful liver detoxifying compound sulforaphane. Consuming both broccoli and Brussels sprouts can lead to a greater detoxification effect. Broccoli also contains indole-3-carbinol (I3C), linked to higher antioxidant levels and improved liver function.
6. Cabbage
Cabbage is another mild detoxifier, but it also contains lots of fiber and a nutrient called raffinose which can help liver function. Cooking the cabbage helps preserve its nutrients and reduces the chance of toxins being released into your body through either digestion or perspiration. Cabbage is also a great source of vitamin A, which plays a critical role in liver function.
7. Kale
Kale is one of the most nutrient-dense foods, especially for the liver. It contains several compounds that help to reduce fat build-up in the liver and improve bile production. Kale also contains powerful antioxidant compounds with anti-inflammatory properties called polyphenols.
8. Brussels Sprouts
Brussels Sprouts are an excellent source of minerals and vitamins that are needed by the liver, especially thiamin, calcium, and magnesium. They also contain sulforaphane, which can increase detoxification in the liver by up to 150 percent when combined with broccoli or other cruciferous veggies.
9. Garlic
Garlic is one of the most revitalizing foods, not just for your breath! It contains allicin, which helps to break down fat cells and supports liver function. Garlic also boosts natural killer cells in the liver, which help fight infection.
10. Onion
Onions contain a compound called quercetin that helps to boost blood flow and prevent oxidative damage to liver cells. As with all the foods on this list, raw onions are a better choice than those cooked. The reason is that quercetin is fragile and can easily degrade during cooking.
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