6 Ways To Detox Your Liver Naturally
Malaysia has become one of the “fattest” countries in Asia – nearly half the Malaysian adult population is now overweight or obese. Yeiks! Obesity has been linked to a number of health complications, such as fatty liver disease. Lifestyle habits such as excessive alcohol consumption, sedentary lifestyle and inappropriate use of medications may jeopardize the liver’s health.
If you’d like to have a healthy liver, here are 6 ways you can detox your liver naturally:
- Remove Toxic Foods From Your Diet
You should remove highly processed foods from your diet. Processed foods such as canned foods, hydrogenated oils, microwave meals, sausages, beverages, and snacks often include unhealthy levels of added sugar, sodium and fat. Not only these food products are lacking in nutritional value, the use of chemicals to preserve foods, inhibit bacteria growth, and colouring are toxic to our body.
- Increase Intake of Leafy Greens
You can make your own juice with 4-5 servings of fresh and organic vegetables. Juice vegetables including Brussels sprouts, cabbage, and cauliflower with a combination of beets, carrots, cucumber, and greens to make a delicious and healthy drink.
These vegetables can reduce acid levels and create a more balanced pH value in the body. Research suggests that fresh, organic carrots contain beta carotene are essential to any liver cleanse. Moreover, these 5 greens (Beet Greens, Broccoli Leaves, Collards, Kale, Mustards, and Spinach) contain high antioxidants, chlorophyll, magnesium, and vitamin K for the liver to work efficiently.
However, if you are on medications, large amounts of leafy greens could cause your blood thinning and haemorrhages. You may consult with your doctor before you eat up huge amounts of leafy greens.
- Load Up on Potassium-Rich Foods
Potassium-rich foods help to lower systolic blood pressure, lower cholesterol and support a healthy cardiovascular system, in addition to helping cleanse your liver.
Look! Here are some examples of potassium-rich foods:
- Bananas - Contains 470mg of potassium. It aids digestion, help the body release toxins and heavy metals, which are all critical during liver cleansing.
- Beans - Lima beans, kidney beans, and white beans are all rich in fiber, potassium, and protein
- Blackstrap Molasses - Just 2 teaspoons of this rich all-natural syrup contains 10% of the daily-recommended amount of potassium. Besides, blackstrap molasses is also rich with iron, calcium, manganese and copper.
- Sweet Potatoes - Contains high beta carotene, fiber, and potassium
- Tomato Sauces - 1 cup of organic tomato puree contains 1,065mmg of potassium while 1 cup of fresh tomatoes contains only 400mg of potassium.
- Limit Alcohol Intake
Observational studies showed that low-to-moderate alcohol consumption beneficial for heart health whilst excessive drinking could cause a myriad of health problem.
Health authorities from the Department of Health and Human Services recommend limiting alcohol intake to 1 drink per day for women and 2 for men.
- Take Liver Tonic Supplements
- A parasitic mushroom that lives in the inner cavity of the Cinnamomum kanehirai tree.
- A study has shown it can scavenge free radicals responsible for cell damage, inhibiting the inflammation and induce the regeneration of the liver cells.
Artichoke (Cynara scolymus)
- It has antioxidant and hepatoprotective properties.
- Study shown that artichoke extract demonstrates the ability to prevent liver injury when esse administered before exposure to a known liver toxin.
- Dandelion root has a natural diuretic effect, allowing the liver more quickly eliminate toxins. It also helps strengthen the immune system, balance blood sugar levels, relieve heartburn, and sooth the digestive upset.
- Burdock root is another option as dandelions that can help detox your system by cleansing the blood and support liver function.
- Most common ingredient found in liver tonic products.
- It enhances the detoxification process in the liver and guards against liver scarring.
- It acts as an effective antidepressant, aids in digestion, helps to restore a healthy blood sugar balance, supports healthy liver tissue and liver metabolism.
- Keep a Healthy Weight
Maintain at normal body weight keep you from health complications. One great way to keep a healthy weight is regular exercise. Exercise can help the body to reduce inflammation and boost its detoxification system to function properly and protect against disease.
The Department of Human Services recommended that a person can do at least 150–300 minutes a week of moderate-intensity exercises, such as brisk walking, or 75–150 minutes a week of vigorous-intensity physical activity, such as running.
Besides the above mentioned ways, there are also other natural ways that may help to cleanse your liver, such as decreased salt intake, drink more water, eat antioxidant-rich foods, eat foods high in prebiotics, and focus on sleep. Cultivate healthy habits for a healthy body and lifestyle.
Written By: Ng Kai Wen
BSc.(Hons). Food Science with Nutrition
Reviewed By: Jasmine Lim
Love Earth Organic Nutritionist
Bachelor of Science Degree in
Dietetics (major) & Food Science (minor)
Iowa State University, USA