We always think about our good health. Here, my article is on an essential topic about Top 10 Foods For Liver Health. The Liver is the most significant gland present in the abdomen. It is a crucial organ of the body which performs a range of functions.
Before going to Top 10 Foods For Liver Health, we should know some information about the Liver.
What is the Liver?
The Liver is the largest gland present in the abdomen. It performs a range of functions in the human body, the body’s command centre for digestion and distribution of nutrients. The Liver plays a significant role in metabolism, the breakdown of food into energy, and removing, neutralizing, and destroying harmful substances. It also produces bile which is necessary for the digestion of fats.
Functions of Liver:
Storage and supply of glucose which the Liver manufactures for other body parts to use.
Storage and manufacture of glycogen. Glycogen is our primary source of energy within our body.
Cleansing of blood from toxins, foreign material, etc. Blood goes through the Liver first before it circulates throughout the body. This function is also called detoxification or biliary excretion.
One of the Liver’s most important roles is the synthesis and secretion of proteins sent for storage to various parts of the body. E.g., Albumin (stores in blood plasma), Prealbumin (stored with Albumin), Factor V and fibrinogen (coagulation), hemopexin (stored with transferrin), etc.
The Liver is the storage place of Glucose-fructose. It is required for the production of energy.
The Liver also stores Vitamin A and D in a form called retinol. This form can be easily converted to Vitamin A and D, which are required by other body organs.
Above all the functions, the Liver also filters the blood to remove harmful substances from it.
What makes Liver Sick?
Viral hepatitis is the leading cause of liver problems. It refers to any infection that our Liver may get from viruses like- hepatitis A, B, C, etc. Infections like these can cause damage to liver cells and it’s tissues.
It can result in a condition called cirrhosis, which means scarring of liver tissue, leading to its further failure in performing its functions.
In addition, there are many reasons for the Liver problem. You can take care of the Liver by drinking a lot of water, taking healthy foods, avoiding taking alcohol, and reducing your intake of fatty food and smoking.
Now I am going to introduce to you the Top 10 Foods For Liver Health serially. So, let’s from the first one.
Top 10 Foods For Liver Health
If you like to take Chinese, then there are good chances that you have already eaten Garlic. It can be easily removed from cloves. Its scientific name is Allium sativum. Usually, this plant has a height of 15-25 inches, and the bulb size ranges from 2-10 cm. People generally use it for flavouring foods, condiments, etc. According to studies, one clove of Garlic contains 0.15 mg per cent of Vitamin C and 1 gram of fat.
Nutritional Facts of Garlic:
One cup of diced raw Garlic contains 60 calories, 11 g carbs (3 sugar five dietary fibre), 1 g protein, 16% RDA Iron & 14% RDA manganese. Garlic contains lots of Antioxidants, Polyphenols, Amino acids, and Sulfur Compounds. Its benefits are very good for our body.
Health Benefits Of Eating Garlic:
For Liver Protection: According to studies, Garlic protects the Liver from damage. One study conducted in Japan proves that a group of patients who take garlic extract for 12 weeks was found to reduce their liver enzymes (ALT and AST) by 26%. These enzymes are responsible for cleaning toxic substances from your body and filtering blood. So, include this food in your diet if you want better liver functioning.
Fight against Heart Diseases: Garlic Contains Allicin helps to reduce the cholesterol level in the blood by thinning the blood and preventing it from clotting.
It works as a Home Remedy: Garlic has antifungal properties, so if you have an athlete’s foot, apply some garlic extract on your feet. It will provide relief within few days.
Helps to Lose Weight: If you want to lose weight, try eating more Garlic in food instead of using many medicines like pills, etc. It will help to reduce your appetite.
Garlic is also a natural antiseptic and anti-parasitic agent which helps to kill germs and prevent various diseases.
Spinach is another source of Top 10 Foods For Liver Health which is available throughout the year. Its scientific name is Spinacia oleracea. People have been eating it for ages because of its healthy features. According to some studies, spinach contains vitamins A, C, K, and B6, foliates, and iron, making this food healthy in liver health.
Nutritional Facts of Spinach:
One cup of cooked spinach contains 25 calories, 4 g carbs (less than sugar), 3 g protein, 2% RDA Iron, 6% RDA Manganese. It also represents a high content of vitamin A and C. Also, some other nutrients are- calcium, folate, magnesium, potassium, etc.
Most people like to eat it raw or boiled as its taste is very good, which cannot be compared with anything else. Eating one cup of spinach provides you with some health benefits.
Health Benefits Of Eating Spinach:
Liver Health: Spinach contains folate, which protects the Liver from any damage. Folate is a water-soluble vitamin and can be stored in our body for more extended periods, unlike other vitamins like- Vitamin C, which we have to consume daily.
But now a day many people are not eating spinach because of its oxalates (oxalic acid) level. Still, it should not avoid this leafy vegetable totally as you know very well that anything in excess is harmful. So if you want healthy Liver, then you can eat it in small quantities as per your choice.
Gives Energy to Body: Folate present in spinach plays a vital role by converting into -5 methyl tetra hydro folate, which helps to produce Serotonin.
Full of Antioxidants: Spinach contains a very high amount of antioxidants that maintain the body’s metabolism. And also prevents cancer.
A high content of Magnesium: It helps our body to maintain normal blood pressure and blood sugar level.
Spinach can be steamed, boiled, or eaten raw according to your taste and health requirement. You can take this regularly in your diet for better results without any side effects.
Red Bell Peppers:
Another Top 10 Foods For Liver Health is Red Bell Peppers. It is a type of fruit available throughout the year but generally grown in the summer season. It has many health benefits, including the Liver. Its scientific name is Capsicum annuum or sweet pepper. This fruit originated from the tropical Americas, and now it’s commonly found everywhere in the world.
Nutritional Facts of Red Bell Pepper:
One cup raw red bell pepper contains about 99 calories, 23 g carbs (less than sugar), 1 g protein, 1% RDA Iron. These peppers are very beneficial for our body as they provide health benefits.
Health Benefits Of Eating Red Bell Pepper:
Helps to Lose Weight: Red peppers contain nutrients and carotenoids, which help lose weight quickly without any other harmful ingredients.
Protect our Heart: One serving of red bell peppers can provide you with about 125% of the recommended daily value of vitamin C. This helps improve your Immune system and maintain the heart’s normal function by preventing blood clots in arteries.
Strengthen Bones & Muscles: Red Bell Peppers are high Vitamins A & K content essential for maintaining bones and muscles. It’s also an important antioxidant that protects from inflammation, cancer, etc.
Good Immunity Booster: High amount of Vitamin A keeps your immune system strong enough to resist many bacterial or viral diseases.
Diseases Protection: Capsicum is considered anti-inflammatory food, which can help with redness and swelling in the body. It is also considered to fight against cancer-causing agents.
Red Bell Pepper is available both fresh and frozen in the market. We can easily add these peppers to our diet by eating raw or sautéing them with other vegetables like cauliflower. But we must remember that they are spicy, so many people cannot eat them raw.
Another great source of Top 10 Foods For Liver Health is Dark chocolate which contains antioxidants called flavonoids; polyphenols come from cocoa beans. Nowadays it’s used by many countries for making chocolates as well because of its health benefits. There are two types of chocolates available on the market.
Nutritional Facts of Dark Chocolate:
Unsweetened Chocolate: Unsweetened chocolate is a bitter mixture that contains cocoa powder, sugar & cocoa butter. It has 25 grams of 100 calories, and it’s also an excellent source of manganese.
Sweet Chocolate (Bitter sweet): This type is commonly used to make chocolates as it tastes a little bit sweeter than others because it also has some artificial ingredients like- milk fat, lactose, and sugar. These ingredients play a significant role in increasing its health benefits. The contents of this kind are – 50 g contain 243 calories, 14 g carbs (less than sugar), 5g protein, 19% RDA Iron 9% RDA Magnesium, 7% RDA Copper & 9% RDA Zinc.
Health Benefits Of Eating Dark Chocolate:
Many people use dark chocolate as a part of their dessert because it contains many benefits, including the Liver. They are also used in medicine for healing stomach problems, cardiovascular diseases, cancer, skin disorders, viral infections, etc.
Kidney beans, another name, is “Rajma,” which is also a great source of Top 10 Foods For Liver Health. It mainly contains protein and carbohydrates with some other nutrients like- iron, calcium, folate, etc. Its scientific name is Phaseolus vulgaris or Vigna unguiculata . We can easily and quickly cook kidney beans in our home to easily add this food to our diet and save time.
Nutritional Facts of Kidney Beans:
One cup of Kidney beans contains about 230 calories, 8 grams protein, 44 g carbs, 2% RDA iron. This food is full of antioxidants, including Vitamin C, A, and E . Beta-carotene found in kidney beans helps prevent cancer and heart diseases. It also helps to maintain the health of bones. It also has a high content of potassium, magnesium, etc. We can easily find this veg in the market, either fresh or frozen, but we must remember that these are generally grown in the United States.
Health Benefits Of Eating These Beans Regularly:
Reduce Liver Disease: Kidney beans are a B complex vitamins source that contains thiamin, riboflavin, and pyridoxine. They help you to reduce the risk of liver disease.
Helps To Reduce Cholesterol: Kidney bean contains a good amount of fibre. So it helps to improve the cholesterol level in our body.
Healthy heart & Blood Circulation: They are a good source of protein which is very important for keeping your heart healthy and strong. The fibre found in these beans helps to prevent diabetes, constipation, etc
Boosts Energy Level: Kidney Beans contain a high amount of carbohydrates to increase the energy level in our body. We can even eat them as a snack because they will not give you any harmful effects and provide instant energy
Helps To Lose Weight: One cup of cooked kidney beans contains about 230 calories, 8 g protein & 5 g fibre, but while comparing with other low-fat foods, it has zero fat, so people who want to control their weight can eat this food regularly.
Natural Diuretic: Kidney beans have a high content of potassium. This nutrient helps to keep the body hydrated, which also makes our skin healthy and glowing. So we can consider eating kidney beans to avoid excessive water retention in your body.
We must remember that kidney bean is not suitable for people suffering from kidney problems or any related disease because it contains potassium, so it interferes with other medicines.
Black Beans Vs. Red Beans:
Both these types have many similarities, but black beans contain more nutrients than red beans, so we should prefer black beans to red whenever possible. We can quickly cook black beans in different styles like- Black Bean Soup, Classic Salsa, etc. We can also add black beans to our salad or make a burger or a wrap of it.
Kale is another name for this vegetable is “Brassica Oleracea Acephala.” It contains many health benefits, which can be considered a great ingredient to add to our diet with Top 10 Foods For Liver Health. It has a vibrant and green color which comes from chlorophyll. We should prefer eating raw Kale while comparing it with other leafy vegetables because its nutritional value remains intact and more effective absorption by our body when eating raw.
Nutritional Facts of Kale:
One cup of Kale contains about 90 calories, 2 grams protein, 19 g carbs & 8% RDA Iron. This food also contains magnesium and calcium. It is an excellent source of Vitamin A, which plays a vital role in maintaining our vision to be included in the eye diet.
Health Benefits Of Eating These Leaves Regularly:
Prevent Liver Disease: Kale is a natural detoxifier. It contains glucosinolates which help to eliminate reactive oxygen species by neutralizing them. So it prevents and cures the liver disease in our body.
Control Blood Pressure: We know that Kale has many health benefits, but it also helps to reduce high blood pressure. So we should try to include this food in our daily routine. It is very effective for heart patients and is recommended by many doctors around the world.
Help To Lose Weight: One cup of cooked Kale contains about 90 calories, 2 g protein & 7 g fiber, so it is one of the best low-calorie foods. It will not give you any harmful effects and make you feel full for long hours than other foods. This nutrient is also helpful for stabilizing blood sugar levels in our bodies.
Keeps The Heart Healthy: Kale contains calcium to consider this food part of a heart-healthy diet. Calcium is considered very important for strengthening bones and teeth formation. It also helps to improve bone health. So it’s one of the best foods for your heart.
Helps To Reduce Bad Cholesterol: As Kale has a good amount of fiber which improves the cholesterol level in our body by converting it into the fecal matter so that you will be able to pass out from your digestive system easily without causing any obstruction. So people who are suffering from high cholesterol problems should try to eat Kale regularly. Its effective ingredients will help them to control bad cholesterol in their body. Prevention is better than cure, so eat healthily and live longer.
The Carrot family is called “Umbelliferae” it includes many vegetables with different shapes and colors. We are familiar with an orange carrot, but carrot as a vegetable belongs to Daucus carota sativa, which has numerous types.
Nutritional Facts of Carrots:
One cup of chopped raw carrots contains about 50 calories, 1 g protein & 3 g fiber. It’s a good source of vitamin A, full of beta-carotene used by our body to produce vitamin A hormone, so it helps to keep the eye healthy. Vitamin C in this food also plays a vital role in preventing the formation of cancer cells in our body.
Health Benefits Of Eating Carrots Regularly:
Helps To Cleanse The Liver: Eating carrots is also effective in helping us clear toxins from our Liver and stimulate its function, thus reducing the risk of developing liver cancer.
Prevents Cancer: Carrots are very low in calories, so eating them prevents cancers because it will not give you any harmful effects to weight loss.
Improve Mood: According to a report published in the Journal of Clinical Psychopharmacology, it is known that carotenoids present in carrots help to improve mood. So people who are affected by stress can consider this food as a part of a healthy diet for their mental health.
Good For Heart: As we already know, carrot contains vitamin A which helps to strengthen our heart muscle, so if you want to eat vegetables regularly, add carrot to your daily menu. It is full of fibre and low-calorie food, so it will not give you any harmful effects; instead, it will reduce your risk of heart attacks.
Suitable For Night Vision: Vitamin A is a fat-soluble nutrient that starts the formation process of rhodopsin in our eyes, it is the primary compound for night vision, so if your eyes are healthy, you will be able to see clearly at night.
Avocado is considered the Top 10 Foods For Liver Health ava. There are two types of avocado- green and purple. Avocados are part of the Lauraceae family, and it’s native to Mexico. The green avocado is called “maha” in India, whereas the purple one is called “bhirangam”.
Nutritional Facts of Avocado:
One avocado contains about 322 g of fat, 2g fibre & 25-30 g protein. The nutritional value of avocado is very high, so it’s a super-rich food. It contains vitamin B6, folate & vitamin E, which are essential for our health.
By adding avocado to your daily diet, you will be able to reduce the risk of heart diseases, breast cancer, and diabetes. Avocado has a low glycemic index, so people with type 2 diabetes can include this rich fruit in their daily diet. It also helps to lower LDL cholesterol.
Health Benefits Of Eating Avocados:
For Liver health: By adding avocado to your daily diet, you can quickly reduce the risk of liver diseases such as hepatitis and cirrhosis. It contains prebiotic fibre that helps to remove harmful toxins from our digestive system.
Controls Cholesterol: Avocados are full of monounsaturated fatty acids, which help keep the cholesterol level under control because they contain low amounts of saturated fats. So if you want to eat healthily, then try to add avocado to your daily diet.
Good For Digestion: Avocados are full of fibre, so it helps clean the digestive system by removing harmful toxins from our body. It also improves bowel movement and keeps you regular for a long time. If you want to eat fruits regularly, then include avocado in your daily diet.
Gives You Healthy Skin: Avocados contain essential fatty acids, oleic acid, and linoleic acid to produce collagen. So it helps to heal the damaged skin cell. It makes our skin soft and shiny to get glowing skin by eating healthy food that includes avocado in your daily diet.
Keeps Your Brain Healthy: Avocado is a rich source of vitamin B6, which helps support our brain healthy and improves cognitive function. Vitamin E present in avocado controls the damage of LDL cholesterol on an arterial wall which further reduces cardiovascular diseases.
Broccoli is one of the Top 10 Foods For Liver Health that are available in this world. It is considered the essential food for liver health because it contains vital vitamins and nutrients that help detoxify our Liver and keep it healthy for a long time. Broccoli belongs to the Brassica family (Brassica oleracea), and it’s native to Europe. Still, now people can quickly get this health beneficial vegetable in many other countries such as India, the USA, Canada, etc.
Nutritional Value Of Broccoli:
One cup of broccoli contains only about 52 calories, so it’s suitable for a weight loss diet plan. It contains vitamin C, K, A & B6, which are very important for our body. Broccoli is one of the most healthy vegetables, so it’s rich in fiber, antioxidants, and phytonutrients essential for our health.
Health Benefits Of Broccoli:
For Liver Health: If you want to have a healthy liver eat broccoli, it contains sulforaphane glucosinolate that protects the cells from oxidative damage.
Control Cholesterol: Broccoli is rich in dietary fibre, so it helps to lower cholesterol and also controls high blood pressure.
Controls Diabetes: By adding broccoli to your daily diet, you will be able to reduce the risk of type-2 diabetes and regulate blood sugar levels. It contains sulforaphane glucosinolate, which stimulates the enzymes. That is responsible for the production of insulin.
Gives You Better Eyesight: The best thing about broccoli is that they contain vitamins C & A which help to improve our eyesight by treating macular degeneration. It helps to prevent eye diseases and keep our eyes healthy for a long time.
Gives You Healthy Skin: Broccoli contains many minerals and vitamins such as vitamin C, A & K, which helps make our skin healthy to get glowing skin by eating broccoli.
If you want to detoxify your Liver, then grapefruit is considered one of the best foods for liver health. It’s rich in nutrients and antioxidants, essential for controlling the damaging effects of free radicals on our bodies. As per a recent study, researchers says that people who eat grapefruits daily have fewer chances to die from different types of cancer or heart diseases
Nutritional Value Of Grapefruit:
One small raw grapefruit contains about 51 calories because it’s almost full of water and dietary fibre. It’s also rich in vitamins and minerals such as vitamin C, A & B1, magnesium, etc.
Some Health Benefits Of Grapefruit:
Detoxifies Your Liver: The best thing about grapefruits is that they contain a lot of phytonutrients which are helpful to remove the toxic substance from our bodies. So it helps to detoxify our Liver by eliminating all types of harmful toxins from the body.
Gives Healthy Skin: One of the most important factors is that grapes fruits help us lose weight and get healthy skin by eating this superfood. It makes our skin soft and removes dead cells so we will look younger than before.
Controls Diabetes: If you want to control your blood sugar level and cholesterol, consume grapefruits regularly. It will help maintain the blood sugar level in our body and reduce the bad cholesterol from your body.
Here I have tried to describe the Top 10 Foods For Liver Health clearly. If you have any questions related to the Liver and its health, ask me in the comment section. If you have any other suggestions about foods that are helpful to make our body healthy, share them with us by commenting below. If you have any queries related to this article, then ask me in the comment section. Would you mind checking my other helpful articles?
Thanks for reading my post. Be Healthy.