The most beneficial foods for the liver

Knowing which are the best beneficial foods for the liver is essential to take care of this organ, which performs such important functions as storing energy, synthesizing fats, and filtering exogenous substances.

All the nutrients that we incorporate through the diet pass through the liver, which is why this organ is affected more than others by the type of food we eat. 

How does the liver work and why is it so important to take care of it?

Before telling you which are the best foods for the liver, it is essential that you know how this vital organ works.

Liver Features

Weighing almost 1.5 kg, the liver is our largest internal organ. Its size is more than justified, since it carries out numerous vital functions. Studies point to more than 500 !

To give you an idea, among other functions, which we will see in more detail later, it participates in the synthesis process of certain proteins, eliminates harmful substances, or manufactures a substance that helps digest food. The liver in relation to the whole organism 

In order for you to better understand how the liver works, first we will quickly explain basic concepts of the physiology of the organism. 

First of all, we must talk about the circulatory system , which has many functions. The main ones are to carry oxygen and nutrients to all parts of the body. To do this, on the one hand, the lungs collect oxygen and introduce it into the circulatory system, from there it goes to the heart, which is in charge of driving oxygenated blood so that it reaches everywhere. On the other hand, nutrients that are absorbed through the digestive tract and enter the circulatory system must pass through the liver before being sent to the various organs of the body. The liver stores certain nutrients and releases them as the body needs them. 

Main functions of the liver 

Let us now see in detail the main functions performed by the liver: 

• The liver produces bile fluid. Also known as bile, it is a substance that helps break down fats for further digestion and absorption. It is synthesized in the liver and stored in the gallbladder, which discharges its contents into the duodenum when we eat. For this reason, the liver is often considered to be part of the digestive system. 
• cholesterol synthesis. Molecule involved in numerous biological processes. It is necessary to produce bile fluid, as well as for the synthesis of certain hormones such as estrogen or testosterone, and it is an essential component of cell membranes. In addition, it also synthesizes a type of triglyceride necessary for the transport of cholesterol to other parts of the body.
• Synthesizes coagulation factors. When we get a wound, the blood coagulates to stop the bleeding. For this, a signaling cascade is produced in which various coagulation factors are involved. Seven of them are synthesized in the liver. Vitamin K, a fat-soluble vitamin that requires bile fluid for its absorption, is also involved in the coagulation process. Come on, the liver plays a fundamental role so as not to bleed to death when we injure ourselves!
• power source . As we have seen, the nutrients we ingest pass through the liver before being distributed to the rest of the body. Since we are not constantly eating, it is essential that “someone” regulates the supplies to work all the time without the need to be “plugged” into a power source. Well, this function is also carried out by the liver, since it stores the glucose that we ingest, in the form of glycogen. In this way, when the body needs energy, glycogen metabolism is stimulated to release glucose from the liver to the rest of the body.
• Stores key substances. In addition to storing glucose in the form of glycogen, the liver also stores certain vitamins such as vitamins A, D, E, K and B ₁₂ , and key minerals such as iron (in the form of ferritin) involved in the transport of oxygen or copper , which will be supplied to the body when needed. 
• Eliminate substances.It processes the toxic or harmful substances that the body generates, such as bilirubin that is produced after the degradation of hemoglobin or ammonia that is produced in protein synthesis. As we have seen, the blood captures oxygen in the lungs, specifically it is the red blood cells that transport oxygen and they do so thanks to the hemoglobin they contain. These cells have a very short half-life of about 120 days, after which they degrade and with them their content. Hence, bilirubin is formed by the degradation of hemoglobin. On the other hand, the ammonia that is generated in the body is transformed in the liver into urea, a less toxic substance that is eliminated in the urine. In addition to substances that are produced in the body, The liver also helps to eliminate any substance that may have entered through the diet, in the same way that it also processes drugs so that they can exert their therapeutic action and then can be eliminated generally through the urine. Within this function, it is also important to mention that the liver eliminates the ethanol derived from the alcoholic beverages that we consume thanks to an alcohol-dehydrogenase enzyme, which is why people who consume a lot of alcohol can have liver diseases, as we will see below. 
• immune function. It is logical to think that the liver has immune protection mechanisms since it is one of the first stops made by bacteria and viruses that can enter the body. For this reason there is a high concentration of special cells that degrade any foreign agent that may have crossed the intestinal barrier. It also produces proteins necessary for the complement system involved in the immune response, which pass into the bloodstream where they exert their activity.  

As you can see, the liver is essential to provide the body with energy throughout the day, as it is needed. In addition, it is also the first filter through which any type of substance passes, be it drugs or nutrients, that enters the body. 

liver related diseases

The liver is the only visceral organ with regenerative capacity, that is, when the tissue is healthy, the liver is capable of regenerating if a part is sectioned. Despite this amazing ability, there are different factors that prevent the liver from regenerating and due to which liver disease develops. Some of them are: 

• Hereditary factors , such as hemochromatosis, in which an excessive accumulation of iron occurs, which damages the tissue and alters the proper functioning of the liver. As we have seen previously, iron is necessary for the transport of oxygen, but in high concentrations it is harmful.
• Viral infections that lead to hepatitis. This disease is defined as an inflammation of the liver, which, if it persists, evolves over time into cirrhosis and can eventually lead to liver cancer.
• Unhealthy lifestyles are the most frequent reasons for liver dysfunction. They are associated with alcoholic liver disease or non-alcoholic fatty liver disease, a direct consequence of alcohol abuse, the former, or a poor diet, the latter. And it is that, as we already explained to you in the article Diseases related to food, health is closely linked to what we eat.

Download the free Ebook on Nutrigenetics and Sports Performance

Alcoholic liver disease or alcoholic liver disease

It refers to a set of liver diseases derived from excessive alcohol intake. For its development influences both the amount and the time during which alcoholic beverages are consumed. Excessive consumption can lead to three types of liver damage: 

• Fatty liver or hepatic steatosis: it is the most frequent type of lesion in drinkers. In most cases it is reversible if treated early.
• Alcoholic hepatitis: inflammation occurs in the tissue and is more serious than the previous case. 
• Cirrhosis: certain people who consume alcohol in excess end up developing cirrhosis, which is the most serious disease, since the liver tissue becomes fibrotic tissue and cannot carry out its function. This type of injury is irreversible.

Nonalcoholic fatty liver disease

Nonalcoholic fatty liver disease is a disease characterized by excessive accumulation of fat in liver cells in people who consume little or no alcohol. In Europe it is estimated that it affects 1 in 4 people and the numbers are increasing. In some patients, the disease progresses to a more aggressive form called steatohepatitis , which can lead to cirrhosis and liver failure. The causes for its development are being investigated today, but it has been associated with people who present: 

• Overweight or obese 
• insulin resistance
• Elevated triglyceride levels
• Metabolic syndrome
• Type 2 diabetes

In addition, it has also been associated with genetic variants that increase the susceptibility of developing non-alcoholic fatty liver disease. People with these variants should pay more attention to their diet to reduce, with lifestyle changes, the risk of developing the disease. 

Foods for the liver that help keep it healthy

As you can see, food is a fundamental part of the health of our liver. If we browse the networks, we can find a lot of information about diets or liver detoxification guidelines, the effectiveness of which may be more or less in question. However, there is evidence regarding foods that are beneficial for the liver. See them below, explaining why:

• Berries: they are a type of fruit among which are currants, blueberries or strawberries, among others. These red, purple, or blue-skinned fruits are rich in anthocyanins , a compound that has been shown to prevent the accumulation of fat in liver cells in in vitro studies. 
• Mushrooms: mushrooms have a substance called ergothioneine that has protective properties at the cellular level, acting as an antioxidant.
• Oatmeal: the consumption of whole grains is more beneficial due to its higher fiber content and they help to lose weight, because the carbohydrate content is lower. Consequently, it is related to a reduction in liver inflammation, which indirectly benefits liver function.
• Broccoli: This vegetable from the cruciferous group has numerous benefits. At the liver level, it increases the activity of liver purifying enzymes, improving its functioning. Other vegetables in this family are Brussels sprouts and cauliflower.
• Turmeric: a widely used spice in India. It is obtained from a root and has a very characteristic intense yellowish color. It has hepatoprotective properties thanks to its powerful antioxidant effect and its anti-inflammatory function.
• Avocado: fruit very rich in healthy fats that also contains glutathione , an antioxidant that helps detoxify the body.
• Pineapple: contains an enzyme called bromelain , which has proteolytic and antioxidant activity with benefits for many body systems such as the circulatory and digestive systems, which indirectly benefits the liver. 
• Tomato: like avocado, it contains glutathione. In addition, it is rich in lycopene , which helps prevent some types of cancer, such as lung, skin or breast cancer. 
• Boldo: medicinal plant used in Chile since pre-Columbian times and currently extended to the Mediterranean area and North Africa. Its alkaloids , mainly boldine , have cleansing and protective properties on the liver. Although, it is not recommended in severe liver diseases. 
• Garlic: about 30 compounds in garlic have been identified that have a beneficial effect on our health, such as antioxidant, bactericidal or antithrombotic properties. The greatest potential of garlic is obtained by consuming it raw. It presents sulfur compounds that seem to favor the detoxifying action of the liver, in addition to exerting a hypocholesterolemic effect.
• Apples: they are rich in pectins that help the digestive tract to clean itself and release toxins, which facilitates the work of the liver.
• Almonds: They contain vitamin E, manganese, magnesium, copper, fiber, and monounsaturated fats , among other beneficial compounds. Among other effects, they improve blood flow, which benefits the liver and helps the detoxification process. By contributing to keeping sugar levels stable, its consumption is recommended in cases of fatty liver. 
• Vegetable oils : some of them, such as olive, avocado or macadamia oil, are rich in monounsaturated fats, which help blood to flow better through our veins, something that favors the liver, keeping it free of toxins. 
• Ginger: this spicy-tasting rhizome has numerous properties that help improve digestion. In addition, it protects the liver, helping to eliminate toxins. 

What should we avoid at all costs?

As we have seen, the development of certain liver diseases is closely related to an unhealthy lifestyle. If we want to take care of ourselves, paying special attention to the liver, we must avoid:

• Consumption of alcoholic beverages: 90% of the alcohol absorbed by the body is metabolized through the liver, which oxidizes the ethanol in alcohol and transforms it into acetaldehyde, which can activate inflammatory substances that damage and destroy liver cells. 
• Saturated and Trans Fats: Most people with NAFLD are also overweight or obese. To take care of the liver we must avoid saturated fats, present above all in sausages and red meat; and trans fats, contained mainly in industrial products such as pastries and ultra-processed foods. 

Are detox diets effective?

Detox or detox diets are very popular today. They generally consist of a period of fasting followed by a strict diet of vegetables, fruit, fruit juices, and water. Also, some detox diets propose using diuretics and other supplements.

When doing a bibliographical review in this regard, we find little or no verified information on the efficacy of this type of diet. The studies that exist are based on small groups, which do not allow us to conclude if the benefits are attributed to dietary changes. 

In addition to cleansing the body, these diets also claim to help with weight loss. However, as we said, there is little evidence on the benefit of this type of diet . It is logical to think that if we change unhealthy eating habits in which foods rich in saturated fats and added sugars predominate, and we start eating healthy, with a diet rich in fruits and vegetables, we will always feel better, and the fiber content of These foods, as we have seen, will help us reduce weight.

In any case, we recommend that, if you are considering the possibility of doing a detox diet, you first consult your doctor. It’s important to be aware of potential side effects, as detox diets that drastically limit protein intake or require prolonged fasting, for example, can cause fatigue and may lead to vitamin and mineral deficiencies. 

Regardless of the effectiveness of detox diets, the foods for the liver that we have seen throughout this post are healthy, not only at the liver level, but also for better overall health, which is why we recommend that you incorporate them into your diet. food so that you can benefit from all its advantages.