Liver-Friendly Foods: Top Choices for Liver Wellness
Summary
Taking care of your liver through a good diet is possible! And fortunately so, because this vital organ plays a key role in a large number of body functions. A multitasking superhero, liver deregulation quickly manifests itself in our general state: complexion, vision, urine color, vitality, digestion, etc.
Since prevention is better than cure: here are the best choices for a diet that is good for the liver, and our practical (and tasty) advice to support its functions !
How can diet benefit the liver?
What are the functions of the liver?
The liver is the second largest organ in the human body, and has hundreds of vital functions, some of which are of particular interest to us because they are intrinsically linked to our diet!
Main functions of the liver:
👉Digestion and secretion of bile: the liver produces bile every day, which is stored in the gallbladder. Its role is to help digest fats and eliminate cholesterol.
👉 Blood filtration: it plays a role in purifying the blood, helping to eliminate certain substances before they are evacuated through urine or bile.
👉 Metabolism of nutrients: it helps to transform proteins, carbohydrates and lipids from food, and to store certain vitamins and minerals necessary for the body.
It also ensures the storage of certain minerals and vitamins, released according to the body's needs. The liver is also responsible for metabolizing toxins.
💡 Did you know ? Liver well-being can influence sleep, as the liver participates in the metabolism of melatonin, a hormone that regulates the circadian rhythm.
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How does diet directly impact liver well-being?
The liver is involved in a large number of functions related to the transformation, metabolism and management of nutrients ingested through food.
➡️ Carbohydrates (sugars) are absorbed through the intestinal wall and transported to the liver through the blood vessels, before being converted into glucose and released into the blood to ensure a constant flow of energy throughout the day.
➡️ Once metabolized by the liver, proteins are broken down in the intestine into amino acids. The surplus is sent to the muscles or excreted through urine. Remember that the body is unable to store excess proteins , it must eliminate them in the form of urea, since they are waste products that it cannot do anything with!
Excess protein is often associated with liver and kidney strain.
➡️ The bile produced helps absorb lipids and several essential nutrients , including vitamins D, A, K and E.
☝️ Good to know : A diet too rich in foods with a high glycemic index (alcohol, sweets, refined products, fruits) or in fried foods and saturated fats can lead to what is called “fatty liver”.
What are the toxins and substances that the liver must eliminate?
Every day, the liver must manage a multitude of toxins from diet, the environment or medications taken, as well as metabolic by-products.
We mainly distinguish between endogenous and exogenous waste:
➡️ Endogenous waste: this is the residue from digestion, correlated with putrefaction or fermentation linked to poor diet. The liver must work twice as hard to filter the blood and evacuate these toxins, damaging the intestinal barrier in the process. In the case of intestinal hypermeability, the intestinal flora is completely disrupted.
➡️ Exogenous waste : these are external toxins, such as dyes, flavor enhancers, pesticides, heavy metals, antibiotics (present in meat consumed, or ingested as part of a treatment), as well as toxins penetrating through the skin (cosmetic and cleaning products). Not to mention tobacco, drugs or alcohol, air and water pollution.
These toxic compounds are transformed and evacuated through urine or bile, in order to ensure the maintenance of our general well-being!
However, our current lifestyles tend to overload our liver: a healthy and balanced diet is all the more important to preserve its functions.
What is a “good diet” for our liver?
Adopting healthy eating habits and avoiding excess sugar, refined products, fruits and alcoholic beverages helps maintain a healthy liver and supports our overall well-being. And certain foods can support liver function.
What foods are beneficial for liver function?
✅ Foods rich in antioxidants : they protect against oxidative damage and support its detoxifying functions. This is the case of cruciferous vegetables (broccoli, cabbage, cauliflower, etc.) containing glucosinolates , which help stimulate the liver's detoxification enzymes.
✅ Foods rich in fiber and with a low glycemic index : whole fruits, vegetables and whole grains facilitate the digestive process and reduce the liver workload.
✅ Foods rich in vitamin C: they increase the production of detoxifying enzymes and protect the liver from free radicals.
✅ Foods rich in omega 3 : they help fight against the accumulation of fat in the liver, they are found in abundance in avocado, oilseeds (rapeseed, walnut and flax oil, chia seeds), sardines or mackerel.
✅ Turmeric : the curcumin contained in this spice has beneficial and “detoxifying” properties, supporting the regeneration of liver cells.
☝️ Too much is too much ! According to the European Food Safety Authority (EFSA), for consumption without risk to health, the limit is set at 180 mg of curcumin per day for an adult weighing 60 kg (1 teaspoon of turmeric = approximately 200 mg of curcuminoids).
✅ Foods rich in sulfur : such as garlic and onion, which help the liver eliminate heavy metals and toxins.
✅ Foods rich in beta-carotene and fiber to support detoxifying functions, such as carrots or beets (rich in cynarin which stimulates bile production).
✅ Green tea : rich in catechins, a type of plant antioxidant that improves liver function and protects against fat accumulation.
Practical tips for a liver-friendly diet
Okay, you have the list, let's move on to adopting routines for a liver-friendly diet !
How to incorporate liver-friendly foods into daily meals?
Organization remains the key to having an overview of your nutritional balance, while reducing the mental load (and the famous “what are we eating tonight?”).
Our tips
If you like juices, consider homemade smoothies: just add foods and/or spices that are good for the liver (lemon, pinch of turmeric, kale – or classic cabbage, much cheaper!)
For main meals, opt for batch cooking! Prepare several portions in advance of whole starchy foods, cooked vegetables and pre-cut raw vegetables. Then, all you have to do is cook proteins at the last minute and add the condiments and seasonings of your choice!
Easy and nutritious recipe ideas to support liver function
🥛 Recipe for a red fruit and turmeric smoothie (I promise, it’s discreet):
- 1 cup oat milk;
- 1 handful of celery sticks;
- 1 banana;
- 1 handful of red fruits;
- 1 teaspoon of turmeric;
- The juice of half a lemon;
- 1 tablespoon of chia seeds (or almond butter for those with a sweet tooth).
Mix everything in a blender or with an immersion blender in a large glass, that also works!
🥗 Beetroot and avocado salad :
-
2 grated raw beets (remove the skin, it can irritate the throat);
-
1 avocado, sliced;
-
1 handful of nuts;
-
A mixture of rocket and lamb's lettuce;
-
Dressing: 2 tablespoons olive oil, 1 tablespoon balsamic vinegar, 1 clove garlic, minced, salt and pepper to taste.
🥦 Sautéed broccoli with chicken and brown rice :
-
2 chicken breasts;
-
1 head of broccoli;
-
2 tablespoons salty soy sauce;
-
1 tablespoon sesame oil;
-
1 clove of garlic, minced.
Brown the chicken pieces, minced garlic and broccoli florets in sesame oil for about 10 to 15 minutes, stirring regularly, deglaze with the salted soy sauce.
What lifestyle should you adopt to support the liver?
If a healthy diet is the essential prerequisite, overall hygiene of life is just as important for your liver well-being!
✅ Practice regular and appropriate physical activity : physical exercise improves blood circulation and contributes to its irrigation in the liver tissues. Whether it's yoga, brisk walking or more intense sports (bodybuilding, crossfit, cycling), the only instruction... have FUN. A sedentary lifestyle leads to stagnation of fluids and blood in the body, so let's move!
✅ Integrate routines to regulate stress levels : cortisol is the enemy of our well-being, both mental and physical! Chronic stress can have negative effects on carbohydrate, lipid and protein metabolism, which can affect liver health.
So, do you prefer meditation when you wake up or cardiac coherence? Choose routines that you can keep up every day, even if it's just 10 minutes of stretching every morning! 🧘
✅ Take care of your intestinal flora : the balance of the flora helps support the functions of the liver. It ensures better assimilation of nutrients and evacuation of toxins, especially during and after taking treatments.
Our advice
Incorporate natural probiotics into your diet, such as fermented foods (yogurt, kefir, kombucha, sauerkraut, sourdough bread), without forgetting prebiotics to support the intestinal flora (onion, garlic, leek, banana, asparagus, containing fructo-oligosaccharides and inulin).
A course of probiotics at each change of season and after taking antibiotics helps to relieve digestive discomfort and contributes to the balance of the intestinal flora!
➡️ Did you know that the Novoma team offers 2 formulas that can support the liver? 👀
Our Probiotics contain a complex of 6 natural probiotic strains , labeled SynbÆctive®, with clinically proven effectiveness (and no less than 60 billion CFU per dose!).
We recommend you
Probiotics
Formula with clinically proven effectiveness on intestinal flora.
- ✅ 60 Billion CFU per shot
- ✅ Synergy of 6 microbiotic strains
- ✅ DRcaps® gastro-resistant capsules
- ✅ Prolonged effectiveness
Conclusion
By choosing foods that support liver function and adopting good lifestyle habits, you will benefit from better vitality and tangible effects on digestion. As a bonus: a radiant complexion, we don't say no!
FAQ
What food to regenerate the liver?
A diet that is good for the liver is: omega 3 (flax seeds, walnut oil, sardines), vegetables rich in beta-carotene, fiber and cynarin (beetroot), citrus fruits rich in vitamin C, or even sources of curcuminoids.
What are the enemies of the liver?
Alcohol, sugary drinks like soda, fried foods and foods high in saturated fats, and excess foods with a high glycemic index (sweets, dried fruits, industrial cakes).
What are the signs of a tired liver?
An overloaded liver is manifested by a yellowish complexion, chronic diarrhea, difficult digestion, dark urine and constant fatigue.
