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Journalism of Courage
Written by Dr Sudeep Khanna
The liver is finally getting a lot of attention for maintaining overall health by filtering toxins, producing bile for digestion and regulating nutrients. There is no specific diet which only helps the liver and not the rest of the body. But even among anti-inflammatory foods and antioxidants, some work well for the liver.
Broccoli: This cruciferous vegetable helps in stimulating liver detoxification enzymes, which in turn support the breakdown and elimination of toxins. Studies suggest that regular consumption of broccoli may help prevent liver fat accumulation, reducing the risk of non-alcoholic fatty liver disease (NAFLD). For added variety, include other cruciferous vegetables like cauliflower, cabbage, and Brussels sprouts in your diet.
Steam or lightly sauté broccoli with olive oil and garlic, or include it in soups, stir-fries, or salads.
Beetroot: This root vegetable contains water soluble compounds called betalains, which have anti-inflammatory and antioxidant properties, nitrates and fibre. These improve blood flow, reduce cell damage and enhance bile production, crucial for efficient digestion.
Blend beetroot into smoothies, roast it with spices, or incorporate it into soups and salads.
Turmeric: Turmeric is renowned for its active compound curcumin, which helps protect liver cells from damage, boosts bile production and improves the liver’s ability to neutralise harmful compounds.
Add turmeric to curries, rice dishes, or warm water with lemon. Pair it with black pepper to enhance curcumin absorption.
Garlic: Rich in sulfur compounds, it activates liver enzymes responsible for flushing out toxins. It also contains selenium, a mineral that enhances antioxidant function, thereby protecting the liver from damage. Regular garlic consumption can help reduce fat deposition in the liver.
Use garlic liberally in cooking, from curries and soups to roasted vegetables and marinades.
Green Tea: This is considered the best liver-friendly beverage as it is rich in catechins, powerful antioxidants that help improve liver enzyme levels and reduce cell damage. Studies suggest that green tea consumption can lower fat accumulation in the liver, reducing the risk of NAFLD.
Leafy Greens: Spinach, kale and fenugreek (methi) are high in chlorophyll, which helps in neutralising heavy metals and toxins. Their fibre content supports healthy digestion, reducing the liver’s detox workload. They also supply essential nutrients like magnesium and potassium, which promote liver function. Incorporate leafy greens into dals, curries, smoothies, or salads.
Citrus Fruits: Citrus fruits such as lemons, oranges, and limes are rich in vitamin C, which aids in the production of glutathione, a key antioxidant for liver detoxification. These fruits also stimulate bile production, facilitating digestion and toxin elimination.
Walnuts: Walnuts contain high levels of omega-3 fatty acids, glutathione and arginine, which help detoxify ammonia and protect liver cells. Have a handful of walnuts as a snack or add them to salads, yogurt, or baked goods.
(Dr Khanna is senior gastroenterologist at Apollo Hospital, Delhi)
