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One of the most important functions of liver is eliminate excess toxins from the bodywhich is beneficial for the entire body.
When the liver is too “loaded” (due, for example, to a poor diet, consumption of toxic substances…) your entire body suffers. This is why it is so important to maintain a balanced diet and healthy habits so that our liver can function properly.
Next, we explain how take care of your liver to feel lighter and healthy and what to eat when your liver is loaded.
Broccoli
He broccolijust like asparagus, watercress, cabbage, Brussels sprouts, garlic or onions, is a source of glutathione.
This compound is a powerful antioxidant that protects liver cells of attacks caused by free radicals, alcohol or long-term drug consumption.
![broccoli cruciferous vegetable](https://turfflags.com/wp-content/uploads/2024/06/11-good-foods-to-purify-the-liver.jpg)
![broccoli cruciferous vegetable](https://turfflags.com/wp-content/uploads/2024/06/11-good-foods-to-purify-the-liver.jpg)
Papaya
The papaya contains nutrients that promote the production and utilization of glutathione in the body and is a nutritious fruit that can help liver detox.
It is rich in antioxidants, contains digestive enzyme papainprovides fiber (which helps with healthy digestion), promotes hydration and provides essential nutrients.
![papaya](https://turfflags.com/wp-content/uploads/2024/06/1717390266_992_11-good-foods-to-purify-the-liver.jpg)
![papaya](https://turfflags.com/wp-content/uploads/2024/06/1717390266_992_11-good-foods-to-purify-the-liver.jpg)
Avocado
He avocado is rich in healthy fatsespecially monounsaturated fats, which can help reduce liver inflammation. It also contains glutathione, a powerful antioxidant that supports liver detox.
![avocado](https://turfflags.com/wp-content/uploads/2024/06/1717390267_177_11-good-foods-to-purify-the-liver.jpg)
![avocado](https://turfflags.com/wp-content/uploads/2024/06/1717390267_177_11-good-foods-to-purify-the-liver.jpg)
Cumin and cinnamon
Spices like cumin and the cinnamon They help the body produce glutathione and cannot be missing from your diet if you want to have a healthy liver.
- Cumin favors the natural detoxification processes of the liver by stimulate the production of digestive enzymes and bile, which aids in the breakdown and elimination of toxins.
- There are studies that suggest that cinnamon can help reduce liver inflammationimprove insulin sensitivity and reduce cholesterol levels, which is beneficial for liver function.
![cinnamon](https://turfflags.com/wp-content/uploads/2024/06/1717390269_619_11-good-foods-to-purify-the-liver.jpg)
![cinnamon](https://turfflags.com/wp-content/uploads/2024/06/1717390269_619_11-good-foods-to-purify-the-liver.jpg)
Green leafy vegetables
Vegetables like spinach, kale, or arugula They have a high content of chlorophyllwhich helps neutralize toxins and promotes liver detox.
- They are also rich in fiberwhich helps digestion and prevents the accumulation of toxins.
![spinach](https://turfflags.com/wp-content/uploads/2024/06/1717390270_777_11-good-foods-to-purify-the-liver.jpg)
![spinach](https://turfflags.com/wp-content/uploads/2024/06/1717390270_777_11-good-foods-to-purify-the-liver.jpg)
artichokes
The artichokes They contain a compound called cynarinthat stimulates bile production in the liver.
- Bile aids in the digestion and absorption of fats and helps eliminate toxins.
![artichokes](https://turfflags.com/wp-content/uploads/2024/06/1717390271_951_11-good-foods-to-purify-the-liver.jpg)
![artichokes](https://turfflags.com/wp-content/uploads/2024/06/1717390271_951_11-good-foods-to-purify-the-liver.jpg)
Garlic
He garlic contains sulfur compounds that activate liver enzymes responsible for eliminating toxins.
- It also contains seleniuma mineral that helps detoxify the liver.
![garlic](https://turfflags.com/wp-content/uploads/2024/06/1717390272_278_11-good-foods-to-purify-the-liver.jpg)
![garlic](https://turfflags.com/wp-content/uploads/2024/06/1717390272_278_11-good-foods-to-purify-the-liver.jpg)
Olive oil
He olive oil It is considered good for liver health due to its high content of monounsaturated fatsantioxidants and anti-inflammatory properties.
- These components help reduce inflammation, protect liver cells from oxidative damage and promote liver function.
![Olive oil](https://turfflags.com/wp-content/uploads/2024/06/1717390273_777_11-good-foods-to-purify-the-liver.jpg)
![Olive oil](https://turfflags.com/wp-content/uploads/2024/06/1717390273_777_11-good-foods-to-purify-the-liver.jpg)
Apples
The apples They have a high content of pectin, a soluble fiber that helps “cleanse” the liver eliminating toxins from the digestive system.
![apples](https://turfflags.com/wp-content/uploads/2024/06/1717390274_969_11-good-foods-to-purify-the-liver.jpg)
![apples](https://turfflags.com/wp-content/uploads/2024/06/1717390274_969_11-good-foods-to-purify-the-liver.jpg)
Grapefruit
He grapefruit It is rich in antioxidants (such as vitamin C) that help protect liver cells from oxidative damage caused by free radicals.
- It also contains a flavonoid compound called naringenin, which protects the liver.
![red grapefruit](https://turfflags.com/wp-content/uploads/2024/06/1717390275_185_11-good-foods-to-purify-the-liver.jpg)
![red grapefruit](https://turfflags.com/wp-content/uploads/2024/06/1717390275_185_11-good-foods-to-purify-the-liver.jpg)
Beet
The beet It is rich in antioxidants and plant compounds beneficial for liver function.
- It also contains betainethat helps the liver process fat and reduces the risk of fatty liver.
![beet](https://turfflags.com/wp-content/uploads/2024/06/1717390277_834_11-good-foods-to-purify-the-liver.jpg)
![beet](https://turfflags.com/wp-content/uploads/2024/06/1717390277_834_11-good-foods-to-purify-the-liver.jpg)
Foods that harm the liver
We have talked about foods that help us preserve liver health, but there are also foods and habits that are harmful to the liver.
You should not overload it with too much fat trans and saturated; nor with sugars, refined flours or additives. Furthermore, excess of these foods leads to obesity which, according to a study from the University of California Los Angeles (USA), accelerates liver aging.
You must also avoid alcoholic beverages because they can deteriorate it, as well as certain medications.
Before drinking vitamin A, D and E supplements consult with your doctor; He will be able to guide you taking into account your medical history and nutritional needs.
Menu for a week to purify the liver
If you want to take better care of your liver health, you can incorporate some recommendations into your daily diet. Below, we present some examples of ideal menus to pamper your liver for a week.
Day 1
- Breakfast: boldo infusion • Whole wheat toast with tomato and turkey breast • Tangerines.
- Midmorning: skimmed yogurt and a handful of walnuts.
- Meal: endives stuffed with avocado and chives • Baked sea bass with bakery potatoes • Baked apple with cinnamon.
- Snack: papaya smoothie with vegetable drink.
- Dinner: Steamed artichokes with lemon and parsley vinaigrette • Chard omelet with onion and carrot • Skimmed yogurt.
Day 2
- Breakfast: coffee with skimmed milk • Half a whole wheat sandwich with lettuce and ham • Homemade orange juice.
- Midmorning: Curd with raisins and pine nuts.
- Meal: single dish: Chickpeas with brown rice, seasonal vegetables and turmeric • Skimmed yogurt with pomegranate.
- Snack: Whole wheat toast with vegetable pate.
- Dinner: cream of celery and cabbage with potato and cumin • Steamed whiting with arugula, avocado and sprouts salad • Pear.
Day 3
- Breakfast: dandelion infusion • Bowl of oat flakes with pine nuts and vegetable drink • Tangerines.
- Midmorning: papaya and low-fat yogurt smoothie.
- Meal: macaroni salad with lamb’s lettuce, celery and radishes • Turkey with grapes and prunes • Natural pineapple.
- Snack: roasted apple with almonds.
- Dinner: onion soup with whole wheat loaf bread • Egg on the plate with Brussels sprouts, cumin and tomato sauce • Skimmed yogurt.
Day 4
- Breakfast: coffee with skimmed milk • Whole wheat mini sandwich with tomato and turkey breast • Homemade orange juice.
- Midmorning: skimmed yogurt and a handful of walnuts.
- Meal: white beans stewed with pumpkin, green beans and turmeric • Mackerel papillote with leeks and zucchini • Skim yogurt.
- Snack: Whole wheat toast with vegetable pate.
- Dinner: grilled green asparagus with chopped garlic and parsley • Roasted chicken thighs with potatoes • Banana.
Day 5
- Breakfast: chamomile • Oat flakes with raisins and vegetable drink • Tangerines.
- Midmorning: Celery, carrot and apple juice.
- Meal: endive salad with radishes, pear and avocado • Rabbit with potato and mushrooms • Pomegranate sorbet (made with stevia).
- Snack: skimmed yogurt with 4 walnuts.
- Dinner: spinach cream with croutons • Steamed hake with escalivada (roasted eggplant, onion and pepper) • Skimmed yogurt.
Day 6
- Breakfast: coffee with skimmed milk • Half a whole wheat sandwich with arugula, tomato and fresh cheese • Orange juice.
- Midmorning: papaya smoothie with vegetable drink.
- Meal: eggplant stuffed with vegetables and brown rice • Baked salmon with peppers • Mango cream with skimmed yogurt.
- Snack: Whole wheat toast with vegetable pate.
- Dinner: broccoli with lemon and parsley • Whole wheat toast with scrambled leeks and asparagus • Baked apple with cinnamon.
Day 7
- Breakfast: boldo infusion • Whole wheat toast with cottage cheese • Tangerines.
- Midmorning: Celery, carrot and apple juice.
- Meal: endive salad with watercress and avocado • Stewed chicken with vegetables and brown rice • Pineapple, pear and mango millefeuille.
- Snack: Roasted pear with cinnamon and pine nuts.
- Dinner: cardoons with potatoes and almonds • Sole with mushrooms • Skimmed yogurt.
IF YOU FEEL SWELL AND HEAVY…
Learn about the Plan Detox in 7 days online course and do your healthy cleansing. You will learn everything you need to purify your body in a healthy and safe way. We teach you how to prepare the healthiest detox juices, smoothies and green juices.