The liver is one of the most important organs responsible for detoxifying the blood, metabolizing nutrients, and producing essential proteins. In functional medicine, supporting liver health is essential for overall wellness, especially since most of our patients come to us needing to detox from harmful chemicals, environmental pollutants, mold, Lyme, you name it! Supplements and lifestyle strategies are an important element to enhancing detox but don’t overlook diet, as this can also slow down detox pathways, preventing you from cleaning out these compounds efficiently. Certain foods offer unique compounds that aid the liver’s natural processes, promoting detoxification and reducing oxidative stress. Use this list below to brainstorm recipes for the entire family to enhance and protect the body!
- Leafy Greens
- How they help: Leafy greens like spinach, kale, and arugula are rich in chlorophyll, a pigment that binds to toxins and heavy metals.
- How to cook them: Sauté with garlic and oil and add to your favorite protein or soup.
- Cruciferous Vegetables
- How they help: Cruciferous vegetables like broccoli, cabbage, Brussels sprouts, and cauliflower contain glucosinolates, sulfur-rich compounds that activate liver enzymes essential for detoxification.
- How to cook them: Roast a tray with oil, salt, pepper, and a drizzle of balsamic glaze for a delicious side dish.
- Garlic
- How it helps: Garlic is rich in sulfur compounds like allicin, which help activate liver enzymes needed for toxin removal.
- How to cook: My absolute favorite way is slicing off the very top of the garlic head to expose the cloves, drizzling some oil and salt and roasting in the oven. It becomes spreadable and is great on protein, over your favorite slice of bread or on top of a potato.
- Turmeric
- Why it helps: Turmeric contains curcumin, a potent anti-inflammatory compound known for its liver-protective properties. Curcumin supports liver cells and increases bile production, facilitating the elimination of waste.
- How to use: Heat up 1 tsp of turmeric powder with your choice of milk and add in some ginger, cinnamon and a touch of maple syrup to make a golden milk latte great for winding down before bed.
- Green Tea
- Why it helps: Green tea is loaded with catechins, antioxidants that protect liver cells from damage. Catechins also enhance liver detoxification.
- How to use: Drink it on its own or add some matcha powder to your smoothie in the morning for a kick of caffeine, L-theanine and antioxidants.
- Citrus Fruits
- Why they help: Citrus fruits such as lemons, oranges, and grapefruits contain high levels of vitamin C and antioxidants, which play a role in flushing out toxins.
- How to use: Add a squeeze of citrus to your water with a bit of mineral salt and honey and you have a homemade electrolyte drink full of minerals.
- Berries
- Why they help: Blueberries, cranberries, and other berries are packed with polyphenols, antioxidants that help protect liver cells from damage.
- How to use: Top off your yogurt, cottage cheese, or homemade pancakes for a boost of color and nutrients or boil down with a bit of honey and water to make a homemade compote for a low sugar dessert.
Including these foods in your diet can play a significant role in supporting liver health and detoxification, especially when going through and intensive program with us at Sanctuary. However, it’s important to remember that while these foods support liver function, a balanced diet, regular exercise, stress management, sleep hygiene and adequate hydration are critical for optimal liver health. For more detox recipes, tips and tricks, set up an appointment with us or message us through the portal if you are a current patient. We are here to help you restore joy through nutrition!
References:
- Nutrients, 2017. “Chlorophyll and Liver Health: A Review.”
- The American Journal of Clinical Nutrition, 2015. “Broccoli and Liver Detoxification.”
- Nutrients, 2018. “Garlic in Liver Function.”
- Frontiers in Pharmacology, 2018. “Curcumin’s Role in Liver Health.”
- World Journal of Gastroenterology, 2015. “Green Tea and Liver Fat Reduction.”
- Phytotherapy Research, 2016. “Citrus Fruits and Liver Inflammation.”
- Journal of Agricultural and Food Chemistry, 2017. “Polyphenols in Berries and Liver Protection.”
Sanctuary Functional Medicine, under the direction of Dr Eric Potter, IFMCP MD, provides functional medicine services to Nashville, Middle Tennessee and beyond. We frequently treat patients from Kentucky, Alabama, Mississippi, Georgia, Ohio, Indiana, and more... offering the hope of healthier more abundant lives to those with chronic illness.
