Whatever you eat, the liver has to bear the brunt as it plays a key role in removing toxic substances from the body. Moreover, eating contaminated or unhygienic food and water can put you at risk of liver disease. And hence, it is not only important to think twice about what you eat but also include foods that aid in improving proper functioning of the organ. What can be better than including foods that aid in cleansing the liver thereby decreasing the toxic load on the liver. Hence, our expert Dr Vivek Vij, Director and HOD, Liver Transplant, Fortis Escorts Liver and Digestive Diseases Institute, Delhi, shares simple diet tips to detox the liver.
1. Load up fresh fruits and vegetables
Eat foods that are rich in dietary fibre and antioxidants, which help in flushing out harmful toxins from the body, thereby aiding in normal functioning of the liver. Right from apple, carrot, beetroot and green leafy vegetables to walnuts and garlic, including these foods in your diet on a regular basis can help in preventing liver disease. Carrots are loaded with niacin, vitamin B2, which is required for the breakdown of foods and also avoids the re-absorption of toxic compounds caused due to the breakdown of food. Just like that, garlic is packed with selenium and beetroot contains pectin, all of which play a key role in the liver detoxification.
2. Use olive oil for cooking
Unlike popular belief, olive oil is not dense nor is high in calories. In fact, using this oil keeps you full for a longer time and prevents you from unnecessary bingeing. Moreover, it also reduces sugar cravings and contains omega-3 fats which is very healthy in nature, thereby lowering your risk of liver disease. And hence, the overall effect on the liver is reduced thereby aiding in the absorption of nutrients and helping in eliminatng toxins from the body. Also, beware of these 10 things that can cause liver disease.
3. Say yes to alternative grains
Dr Vij suggests that consuming alternative grains like quinoa, millet and buckwheat over the refined ones, might help in reducing the toxic load on the liver. These grains contain fibre, which plays a key role in clearing the toxins filtered by the body so that these harmful substances are not absorbed by the healthy cells.
4. Include cruciferous vegetables in diet
While leafy vegetables are undoubtedly healthy for the liver, including cruciferous vegetables like cabbage, cauliflower and broccoli in your diet help your liver. This is because, these vegetables provide high amounts of sulphur, which improves the detoxification process and also prevents liver damage. Here are 6 signs and symptoms of liver damage you should be aware of!
5. Do not forget turmeric
Turmeric contains anti-inflammatory compounds and also antioxidants, which aid in flushing the toxins from the body, which might lead to liver damage. It also protects the liver from the effects of excessive intake of unhealthy fats and alcohol consumption. Presence of curcuminoids lowers the damaging effects due to excessive cholesterol and also prevents alcohol-induced liver disease.
6. Start your day with lemon juice or green tea
Replace your morning cuppa coffee or tea with lemon juice or green tea for a healthy liver. Even, regular intake of aerated drinks should be avoided as they increase the toxic load on the liver. Instead, drink plenty of fluids like water, soups, lemon juice or green tea. The antioxidant and polyphenols in green tea prevent inflammation of the liver and the presence of vitamin C in lemons aids in flushing toxins from the body.
The key for healthy liver is to eat foods from all food groups like grains, protein, dairy products, fruits, vegetables and fats, limit intake of unhealthy fats and have lots of fibre-rich foods such as fresh fruits and vegetables, whole grain breads, rice and cereals.
Resource: http://www.thehealthsite.com/
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