Unfortunately, relying on the liver to do its job against all the toxins we face may not be sufficient, so we need to lighten the toxic load with occasional detoxification. Some people, myself included, need this more often than others! I am not interested in detox teas or fad diets that claim to wash away the sins of dietary excesses.
When I talk about detoxing in my latest book, Brain Body Diet , I mean focused and evidence-based detoxification. This type of detox involves making lifestyle changes that support your overtaxed liver in its function of breaking down toxic substances. We are exposed to many different types of toxins in small amounts over the years, without knowing it, and often the signs are invisible of liver damage, fat accumulation in the liver, rising liver enzymes in the blood, and increased fat partitioning.
Even small exposures—when they accumulate, mix with other toxins, and create more toxic byproducts—may cause a backlog in the liver.
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Choose organic. The first step is to rid your diet of the obvious toxins from pesticides found in fruits and vegetables as well as hormones and antibiotics found in meat. Choose non-GMO foods, organic fruits and veggies, and hormone-free meat. Eat your broccoli.
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Certain vegetables help with liver detoxification, like the cruciferous family of vegetables that include broccoli, cabbage, and cauliflower. Sulforaphane boosts production of glutathione see more on this queen detoxifier below.
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The same receptor on cells that environmental toxins use for their negative effects is also used by cruciferous vegetables. That means when you eat more of them, you crowd out the bad environmental toxins and strengthen your mitochondria. If you need inspiration for tasty recipes for cruciferous vegetables, take a look at these suggestions from my Insta tribe.
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Boost your glutathione. Glutathione is the queen of detoxifiers in the body. It protects cells by cleaning up excess free radicals, the enemy agents with unpaired electrons that damage DNA, cell membranes, and proteins. Detox with yoga. Exercising mildly and moderately, with calm breathing helps glutathione levels.
Try yoga. A person pours some coffee.
But current science concludes that this drink may actually do wonders for your liver. As for how much you should drink, the study found three cups per day was associated with less liver scarring.
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Healthline explains cranberries contain anthocyanins, which are antioxidants that provide the fruit with its beautiful red hue. Not only that, but anthocyanins are known for helping the body and that includes the liver. Eating the fruit itself as well as consuming juice can greatly benefit your liver function.
When it comes to your health, leafy green veggies are king. There are many greens to choose from here, but spinach, arugula, and dandelion greens are just a few of the best. Walnuts on a wooden table iStock. Walnuts are a rich source of omega-3s, Medical News Today confirms.
And while more concrete research is needed, studies suggest foods such as walnuts might help lower fat levels in the liver, which is good news overall for your health. As Dr. Eat fresh garlic whenever you can, Dr. Passler suggests. The compounds found in the fresh produce help kill harmful organisms in your intestines. Next: Roast them or juice them — either way, eat way more of these!
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Beets iStock. This root veggie is gaining serious traction in health communities — and for good reason.
This is because some evidence suggests the veggie may be able to fight fat deposits found in the liver. In general, beets are also great for your blood, too, and they may help athletic performance.