Simple Ways to Improve Liver Health

Cruciferous vegetables for liver health

Restoring liver health is key to helping your body heal itself, and the liver cleanse is one of the fastest ways to get there.

But there is more you can do through dietary changes and supplements to nourish your liver and promote active healing.

Healthy Food Choices

Fruits and Vegetables (Preferably Raw)

Radishes and onions are good for liver health

Include plenty of brightly colored fruits and vegetables in your diet, raw whenever possible. Make it your goal to enjoy at least one or two servings with every meal.

Cruciferous vegetables (broccoli, cauliflower, cabbage, bok choy, kale, Brussels sprouts), dark leafy green vegetables, garlic, onions, and radishes have a powerful cleansing effect.

Healthy Fats and Oils

Healthy fats and oils are hugely important to optimal liver health. Choose natural oils labeled "cold pressed," "expeller pressed," or "virgin."

Oils such as olive and flaxseed are excellent but should not be used with high-heat methods of cooking.

There are many olive oil health benefits, and the oil adds wonderful flavor to recipes. Flaxseed oil supplies healthy omega-3 fatty acids but has a strong flavor.

Other healthy choices include coconut and nut oils, and these can be used in a variety of ways, including high heat. Use butter instead of margarine.

Nuts and Seeds (Preferably Raw)

Your liver loves the healthy oils and minerals found in raw nuts and seeds. These make great snacks on their own or try adding them to cereals, salads, and smoothies.

Choose natural whole grains

Whole Grains

Choose whole grains such as brown rice, popcorn, and whole-grain breads and pastas. But be careful. Whole-grain processed foods often have little fiber or nutrition, and manufactured whole-grain breads may contain a large amount of refined white flour. Never eat GMO corn!

Foods to Limit or Avoid

Unhealthy Fats and Oils

Eliminate all trans fat. This artery-clogging nightmare raises bad (LDL) cholesterol, lowers good (HDL) cholesterol, and contributes to many serious health problems including heart disease, insulin resistance, and type 2 diabetes.

Always steer clear of margarine, shortening, and other refined vegetable oils. Avoid restaurant fried foods with their toxic recycled oil. 

Refined Sugar and Artificial Sweeteners

Enjoy the natural sweetness of fruit, molasses, honey, coconut sugar, grade B maple syrup, and xylitol, but limit refined white sugar and eliminate artificial sweeteners.

Chemicals, Toxins, and Alcohol

Prepare your own food with ingredients you select yourself. Avoid processed foods with artificial colors, flavors, and preservatives. When possible, choose organic foods not tainted with pesticides. Limit alcohol, which can damage your liver.

Supplements for Liver Health

There are many supplements that can decongest the liver. Livatrex is very good. Or if you would rather use a single herb, milk thistle can be powerful.

For some people, taking a supplement is the only way to go. And if that's you, go for it! Anything that can help your liver will help your whole body to heal.

But my personal bent is toward actually flushing the liver. While supplements do encourage healing over time, doing a series of liver cleanses for liver health will likely give you faster results.

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