Find out which simple and affordable foods will help your liver cope and enjoy the holidays without the heaviness
Holiday feasts can be a challenge for your liver, but it’s easy to protect it. Find out what simple and affordable foods can help it cope and enjoy the holidays without the heaviness. About all the details, writes RBC-Ukraine.
The “Silent Labourer” needs support
The liver plays a key role in detoxification, metabolising fats, proteins and carbohydrates, and producing bile for digestion. Excessive consumption of alcohol, fatty and sugary foods causes it to become overloaded, which can manifest as heaviness, nausea, and general weakness. In the long run, it increases the risk of serious diseases.
Simple helpers for your liver
Fortunately, you can avoid unpleasant consequences and support your liver by including certain foods in your festive menu:
Vegetables – the basis of detox
Vegetables are a source of fibre, vitamins and antioxidants that help the liver perform its functions more efficiently. Note to:
Cabbages
Broccoli, cauliflower, Brussels sprouts, white cabbage (especially sauerkraut without sugar) contain sulphur and sulforaphane, which promote detoxification processes.
Root vegetables
Beetroot and carrots are rich in flavonoids and beta-carotene, which stimulate liver function and liver cleansing.
Greens
Spinach, arugula, parsley, celery are high in fibre and antioxidants, supporting digestion and detoxification.
Onions and garlic contain sulphur compounds
They contain sulphur compounds that activate liver enzymes.
Citrus fruits
Lemons and grapefruit, rich in vitamin C and antioxidants, help the liver produce enzymes that help flush out toxins. Add lemon juice to your meals and drinks.
Apples and pears contain pectin
Contain pectin, which binds toxins in the digestive tract, reducing the burden on the liver.
Oatmeal and whole grain products
Are an excellent source of fibre, improves bowel function and helps to eliminate waste from the body. It indirectly facilitates the work of the liver.
Nuts
Especially walnuts, which contain arginine, which helps the liver eliminate ammonia, a toxic product of protein metabolism.
Olive oil
The healthy fats in virgin olive oil stimulate bile production, which is important for digesting fats.
Ginger and turmeric
These spices have strong anti-inflammatory and antioxidant properties, supporting liver health.
What to limit or avoid
To avoid overloading your liver, it pays to be conscious of your food choices:
Alcohol
The biggest enemy of the liver. Even small doses put an additional strain on the liver. Try to minimise its consumption or avoid it altogether.
Fatty and fried foods
Heavy to digest, requires the liver to work hard. Give preference to baked, boiled or stewed dishes.
Excess sugar and sweets
Contribute to fat accumulation in the liver.
Smoked meats, sausages, marinades
They contain a lot of salt, preservatives and harmful additives.
Sweet fizzy drinks and ready-made sauces
Often contain large amounts of sugar, artificial colours and flavourings.
