It is notably involved in the regulation of blood sugar, the storage of vitamins, the synthesis of proteins, the secretion of bile thus facilitating digestion, and the elimination of toxins. This last point makes it an emunctory organ, that is to say an organ for excreting organic waste.
Involved in many nutritional functions, particularly metabolism, it can be put to the test by poor eating habits and/or the consumption of products that release toxins (alcohol, tobacco, medications, etc.). Its functions can thus be disrupted and, in the long term, lead to health problems.
It is therefore important to take care of this organ, which is so important to the proper functioning of our body. This does not mean that we should avoid all excesses, but rather that we should be interested in the means available to maintain a healthy liver.
Here are some good habits to put in place for this:
#1 - Limit alcohol, sugary products, and cold cuts
It is well known that excessive alcohol consumption is harmful to the liver. It destroys liver cells and leads to fatty deposits. It is therefore important to consume it in moderation.
On the other hand, lipogenesis is a metabolic pathway that, as its name suggests, synthesizes fatty acids (from glucose). This phenomenon takes place in the liver; in addition to the fat cells that can accumulate there, this can create inflammation. The liver will then have difficulty regenerating and may become toxic. Don't panic, however, lipogenesis only occurs in cases of high sugar overconsumption, because glucose is used primarily by other metabolic pathways.
Deli meats and fatty meats should also be limited: due to their high saturated fat and bad cholesterol content, they promote the accumulation of toxins in the liver.
If consumption problems persist, they can lead to more serious pathologies. However, these foods are not to be demonized; they are part of the pleasure of eating, and this is a significant factor. You just need to regulate their frequency.
#2 - Drink green tea
Plant-based allies exist to maintain a healthy liver. The most common and easily found detox ally is green tea. Several studies praise its ability to reduce fat accumulation, increase lipid metabolism, and suppress inflammation. The catechins in green tea reduce bad cholesterol, total cholesterol, and triglyceride levels. All of these factors help protect liver cells and keep it healthy.
It also helps speed up the elimination of alcohol and toxins, thus being a good aid to liver function.
In addition, green tea has many benefits beyond those related to the liver: weight control, prevention of certain cancers, reduction of hypertension, etc.
Be careful, however, not to overuse it, and to discuss it with a doctor if you suffer from a pathology and/or are undergoing treatment.
#3 - Eat foods that promote the elimination of toxins
Several practices and foods contribute to the drainage of the body (or detox).
To cleanse the liver, nothing beats citrus fruits. A 21-day course of lemon juice diluted in warm water every morning can easily detoxify the body by reviving bile production.
Grapefruit also promotes the elimination of triglycerides thanks to the naringin and auraptene it contains.
Liver function can also be boosted by artichoke. The leaves on its stem stimulate bile secretion, according to some studies. Thus, the cynarin present in artichoke boosts bile production, protecting the liver, which facilitates digestion and prevents digestive disorders.
Finally, to better eliminate toxins, you can rely on the sulfur compounds in garlic and onion, which activate enzymes in the liver. Raw or cooked, the effect is the same, but be careful not to eat them raw if you suffer from thyroid problems.
Sources:
[1] Liu, C., Guo, Y., & Li, Q. (2019). Six types of tea reduce high-fat-diet-induced fat accumulation in mice by increasing lipid metabolism and suppressing inflammation . Accessed October 14, 2021, at https://pubmed.ncbi.nlm.nih.gov/30907897/
[2] Llopis, L. (2017). Pyrenean medicinal plants and their therapeutic uses in benign pathologies. Accessed October 14, 2021, at https://dumas.ccsd.cnrs.fr/dumas-01492051/document
[3] Kraft, K. (2021). Artichoke leaf extract — Recent findings reflecting effects on lipid metabolism, liver and gastrointestinal tracts. Accessed October 14, 2021, at https://pubmed.ncbi.nlm.nih.gov/23195590/
