FOODS THAT LOVE YOUR LIVER.

Liver health is vital for the functioning of all body systems and wellbeing.

Some of the most important actions of the liver include continuous filtration of blood to remove toxins, bile production for proper fat absorption and digestion, cholesterol regulation and healthy hormone metabolism.

As one of our major organs of detoxification, our liver is in charge of processing any drugs or chemicals that enter our bodies via the digestive tract, skin and respiratory system.

This includes toxic substances such as alcohol, cigarettes, caffeine, cosmetic chemicals, food preservatives and additives and even endogenous toxins from bacterial overgrowth in the gut.

Liver detoxification occurs in two stages called Phase I and Phase II detoxification.

Integrative Family Practice Chicago - Liver Detoxification

Phase I detoxification involves modification of fat-soluble toxins to ‘intermediate substances’ to be metabolised by Phase II enzymes.

In some cases, intermediate substances can be more harmful to the body than the original toxins and create high levels of free radicals which cause oxidative damage to the liver and body tissues.

Phase II detoxification enzymes are required to transform these intermediate substances to harmless water-soluble compounds to be excreted via the kidneys or bowel.

Both phases require different nutrients to function efficiently and it is important to balance the rate of activity of Phase I and II detoxification systems so that production of intermediate substances during Phase I processes do not overwhelm Phase II detoxification enzymes.

Substances that speed up Phase I detoxification, and are best to reduce your exposure to, include alcohol, cigarette smoke, some medications and most environmental pollutants.

Signs that your liver may be toxically encumbered and sluggish include:

  • Fatigue
  • Foggy thinking
  • Poor quality sleep and waking between 1-3am
  • Abdominal bloating and alternating bowel habits
  • Intolerance to alcohol and/or fatty foods
  • Skin problems like acne or dermatitis
  • Sensitivity to chemicals or fragrances
  • Hormonal problems such as PMS

Liver dysfunction is also associated with disease states such as hypercholesterolemia, insulin resistance, obesity and fatty liver disease.

Unfortunately, with modern day lifestyles, stress and the burden of highly processed foods,  it is becoming more and more difficult to lead a non-toxic lifestyle nowadays, so eating these ‘Liver Loving’ Foods on a regular basis is important to enhance liver function and help to protect your liver from toxic damage.    

Make an appointment to see a Naturopath at All About Your Health and embark on a program to help you and your liver enjoy vital health and wellbeing. Natural Medicine can help in so many ways, both in herbs and in supplements that will help your detoxification pathways, metabolise and digest fats and proteins and process and produce adequate hormone clearance.

Here are some foods that are beneficial to your liver and its health and wellbeing:

Cruciferous Vegetables.

Cruciferous vegetables such as cauliflower, broccoli, cabbage, brussel sprouts, kale and radishes contain phytochemical compounds such as sulphurophane, which help the liver produce enzymes for detoxification and improve antioxidant defences.

They may also have beneficial effects on hormonal balance in women, as they help the liver to metabolise oestrogen.

To maximise the nutritional value that you gain from the vegetables, try having them lightly steamed, or occasionally raw

Leafy Greens

Leafy greens, particularly bitter greens, such as mustard greens, rocket, radicchio, endive, dandelion greens and chicory promote the production and flow of bile from the liver to improve digestive function and are an excellent addition to salads.

These vegetables also have an alkalising effect on the body to reduce inflammation and acidity, and aid in the removal of wastes once they have been detoxified by the liver.

Extra Tip:

You can use dandelion root as a tea for similar liver-stimulating actions as the bitter leaves.

This is especially handy as a substitute for coffee for those of you trying to curb your caffeine habit.

Garlic and Onion

Garlic and onion form part of the Allium plant family and help to activate liver enzymes required for detoxification with their sulphur-containing compounds.

They also contain the nutrients allicin and selenium which are proven to help protect the liver from toxic damage and enhance detoxification processes.

Lecithin (from organic egg-yolks or non-GMO soy lecithin granules)

Lecithin is a rich source of fat-soluble nutrients and phospholipids such as choline which play an important role in maintaining liver health.

Choline is essential for healthy metabolism of fats by the liver and helps to reduce fat accumulation in liver cells which is a major cause of liver dysfunction.

It may also help to protect the liver from damage caused by heavy alcohol consumption and plays an important role in cardiovascular and nervous system health.

Citrus fruits

Citrus fruits, particularly grapefruits and lemons, are rich in vitamin C and other anti-oxidants that help to neutralise oxidative stress within the body and take the toxic load off the liver.

Studies have also found that the phytochemical responsible for the bitter taste of these fruits can help to stimulate fat burning mechanisms of the liver rather than storing ingested fats.

A traditional naturopathic liver tonic remedy is to start each day with a big squeeze or fresh lemon juice in water!

Beetroots

Beetroots are nutrient rich and considered a traditional ‘blood tonic’ vegetable.

As you may guess, beetroots have similar antioxidant qualities to berries due to their rich-red colour.

This helps to protect the liver from toxic damage and improve overall functioning.

Beetroots also contain specific nutritional compounds such as betaine, which stimulates liver detoxification pathways, and pectin, a type of fibre, which aids in the excretion of toxins from the body following processing by the liver.

Add grated beetroot to salads, have roast beetroots with dinner or start your day with a fresh and tasty beetroot juice. It makes a great combination with juiced apple, carrot, celery and ginger!

Turmeric

Turmeric is a powerfully anti-inflammatory and anti-oxidant plant, also commonly used as a culinary spice.

Curcumin, a phytochemical found in turmeric speeds up Phase II detox pathways and increases the production of glutathione, a compound required for our internal antioxidant systems.

Add organic dried or freshly grated turmeric root to curries and stir-frys or even try it as a deliciously warming tea during winter!

Green Tea

Green tea is one of the most well-known antioxidant superfoods around the world.

It contains many potent phytochemicals such as catechins, that help to neutralise free radicals, protect liver cells from damage and balance Phase 1 and Phase II detoxification pathways.

Similar to citrus fruits, green tea has also been found to stimulate fat metabolism, improve cholesterol ratios and help to prevent fatty liver disease.

When drinking Green tea, ensure you buy an organic brand to avoid pesticide residues.

Protein

Good quality sources of protein such as fish, eggs, poultry, free-range lean meats, nuts and seeds and legumes are essential for liver health.

Amino acids are as the building blocks of protein and specific amino acids are required for the production Phase I and II detoxification enzymes.

Protein also helps to support energy levels, immune function and muscle health.

Include a good source of protein in each meal and snack you have during the day.

Water

We’ve heard it all before when it comes to water, but the rumours are true!

Water is essential for optimal health and detoxification. Water is essential for the elimination of toxins once they have been converted to water-soluble substances that need to be flushed through the kidneys and bowels

Make sure you drink at least 33ml per kg of your body weight to get an adequate amount of water daily. Drink water that has the best quality and freshness that you can manage.

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Geraldine Rogerson

Since I was a young child I have always been interested in the human body, illness and disease and have always wanted to help people. I became a nurse as soon as I finished school, completed my general nurses' training and became a registered nurse, and went on to become a midwife as well. I spent the next 25 years looking after sick people. While I loved doing this, I came to realise that prevention was where I wanted to be. I also discovered that Natural Medicine was the avenue that I needed to travel. Now, having completed a Bachelor of Health Science in Naturopathy, and as a Naturopath, I believe I can help you achieve a better state of health that is sustainable and attainable. I have trained under Dr Natasha Campbell-McBride MD and became a certified GAPS (Gut And Psychology/ Physiology Syndrome), Practitioner. GAPS is explained as a condition, which establishes a connection between the functions of the digestive system, the brain and the immune system. So if you or any of your family members regularly experience common digestive complaints, for instance heartburn (reflux), indigestion, bloating, cramping, constipation, diarrhea or suffer from eczema, asthma, dyslexia, depression, autism, ADD, ADHD or autoimmune disorders, such as rheumatoid arthritis, osteoarthritis, fibromyalgia and if you are ready to make a life changing decision for your health (or your child’s health) then I can assist you. My special interest areas are in reproductive health, both male and female, Pre-conception, Pregnancy, post natal, reproductive and menopausal issues, Children’s health – babies young children and adolescents, Weight issues, stress management and Chronic fatigue syndromes, to mention just a few. As a mother to four children, I understand the challenges and obstacles in the raising of children in the 21st Century. It is both exhilarating and exhausting. Added to this, the modern day illnesses caused by Stress, fatigue, poor nutrition and sub-optimal health can affect our day to day living. As your Naturopath, I can develop a treatment strategy for you that will pave the way to a cleaner, healthier state of well-being and supporting your vital force. It can be as simple as a few minor dietary changes or as complex as a multi-faceted long term treatment plan. My clinical experience acquired during my nursing years has given me as solid backbone of understanding of the process of disease and my understanding of Natural Medicine has added a whole new dimension to my level of understanding. The philosophy of Natural Medicine underpins what I believe in – to treat the underlying cause of the illness, to treat the whole client, educate the client about their illness and how to take care of themselves and their health, rebalance your system and develop strategies for the prevention of reoccurrence of disease. All of these factors are at the forefront of any treatment strategy that I develop. I look forward to meeting you and your family. I hope that I can be of assistance to you. I am centrally located in Carindale. My home-based clinic is open Monday to Friday 10am till 6pm, and on Saturdays 9am till 2pm. However, as I am homebased, I can make myself available outside those hours quite easily. This helps to accommodate school children in the mornings before school, or adults in the evening after their work-day. My times can be a flexible as you need them to be! In my clinic I have a dispensary and can prescribe you herbs and nutrients to help you achieve optimal health.