Supercharge your Liver!

Published: Fri, 07/19/19

Hi

The Liver is a vital line of defence for our bodies.

It is really important to strengthen your defences against the toxins we are bombarded by everyday:

Main Functions of the Liver:
  • Breaking down and eliminating toxins.
  • Breaking down and eliminating excess hormones/cholesterol
  • Balancing blood sugar.
  • Producing bile.
  • Storing nutrients – iron, copper, Vitamin A, B12, D, E and K.

Basic Reasons for Poor Liver Function:

  • Clearing up accumulative poisons or toxins e.g. Pesticides on fruit and vegetables, environmental pollution, car pollution, cigarette smoke.
  • Improper diet – e.g. a low protein, high carbohydrate and high fat diet are hard on the liver
  • Over eating – causes excess work and liver fatigue.
  • Drugs – strain and toxify the liver, as it has to neutralize these foreign chemicals. e.g. alcohol, oral contraceptive pill, HRT, pain killers and caffeine.

Healing and Supporting Foods:

  • Daily consumption of fresh fruit and vegetables.
  • Sulphur containing foods: Onions (especially red), spring onions, shallots, garlic and eggs (two-to-four eggs per week would be a very reasonable amount for most people).
  • Cruciferous vegetables: Broccoli, brussel sprouts, cabbage, cauliflower, collard greens, kale and turnip.
  • Pungent and bitter foods: Watercress, mustard greens, basil, bay leaf, dandelion, marjoram, cumin, cardamom, dill, ginger, nuts, strawberry, peach, cherry, chestnut, pine nuts, apple cider vinegar.
  • Chlorophyll rich foods: Wheat or barley grass, spirulina, blue-green algae, parsley, kale, watercress, alfalfa.
  • Spices that support the Liver’s immune function: Turmeric, cinnamon and liquorice.
  • Raw Foods: Sprouted grains, beans, seeds, fresh fruit and vegetables.
Ways to Keep Your Liver Healthy:
  • Reduce consumption of deep-fried and fatty foods.
  • Reduce consumption of trans and hydrogenated fats in cakes, biscuits, chocolate, ice cream and pastries.
  • Reduce processed and junk foods, refined white flour, white sugar (and sweeteners) and imitation foods e.g. cheese sticks, crab sticks.
  • Reduce caffeine – coffee, black tea, fizzy drinks, cola’s, red bull etc.
  • Reduce alcohol consumption (yes you knew this one was coming!)
  • Minimize your consumption of smoked, cured and salted foods.
  • Reduce rich desserts, snacks and drinks high in calories (fruit juice).
  • Use alternative seasonings in your cooking such as lemon juice, onion, vinegar, garlic, pepper, mustard, cloves, sage or thyme.
  • Increase your intake of high-fibre foods such as fresh fruits and vegetables, brown rice and whole rolled oats. A high-fibre diet is especially helpful in keeping the liver healthy.
  • Keep your weight close to ideal


Stay healthy,


Kim


Kim Chandler
Nutritionist
07875 163901
www.eatwellandworkout.com

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References:

Balch, A., Phyllis., ‘Precription for Nutritional Healing’, 4th edn, Penguin Books, 2006, pp 330.
Holford, P., McDonald Joyce, F., ‘The Holford 9-Day Liver Detox’, 2nd edn, Piatkus Books, 2009, pp 4-5.
Holford, P., McDonald Joyce, F., ‘The Holford 9-Day Liver Detox’, 2nd edn, Piatkus Books, 2009, pp 86
WH Foods, ‘What Foods Help Support the Liver?’ http://www.whfoods.com/genpage.php?tname=fightdz&dbid=15, © 2001-2010 The George Mateljan Foundation, dated 17th May 2010.