Foods That Support Your Liver
The liver is one of the most important organs in our bodies, so it’s crucial we take care of it! Unfortunately, there are many aspects of our lifestyles that cause harm to our livers, such as alcohol consumption, air pollution, personal care products and diets high in fat and sugar1.
The good thing is our bodies are made to deal with these harsh compounds through many different organs in the body including2:
-
Liver – converts toxic chemicals into substances that are safe to excrete2
-
Kidneys – filters excess toxins and waste and releases them through urine3
-
Gallbladder – regulates the liver function and eliminates bilirubin4
-
Intestines – eliminates waste from food we ingest5
-
Lungs – oxygen enters our blood and exhales a byproduct carbon dioxide6
-
Lymphatic system – protects cells from foreign substances7
-
Skin – reduce saturation of toxic substances8
All these organs work together to rid our body of toxins; however, the liver is the true star. The liver goes through a process called detoxification. Liver detoxification consists of phase 1, phase 2, and phase 3 (excretion).
Our bodies are always going through this cycle although sometimes we need some extra support. Each phase requires different compounds and if we’re not eating a diet rich in diverse nutrients, our liver may suffer the consequences. We can make sure our liver is supported by making conscious food choices that will help our liver thrive!
Phase 1 is the livers first defense for breaking down toxins2. Specifically, it involves enzymes that are responsible for breaking down fat-soluble toxins2. Nutrients and compounds that are important in this phase include antioxidants to scavenge free radicals, as well as fibre which is important for increasing the activity of antioxidants and enzymes in the liver. Foods that can help support phase 1:
-
Foods rich in vitamin C (antioxidants) – such as cruciferous vegetables, bell peppers, and strawberries and kiwis!
-
Citrus fruits (antioxidants) – such as grapefruit, oranges, or pomelos!
-
Foods rich in fibre – such as oats, chia seeds, and flax seeds!
Phase 2 is the second pass where substances are combined to create water-soluble compounds, this allows them to be safe for excretion2. Foods that can help support phase 2:
-
Foods rich in magnesium – such as bananas, dark chocolate, nuts and black beans!
-
Foods that contain sulphoraphane9,10 – such as broccoli, cauliflower, kale, and bok choy!
-
Foods rich in taurine – such as animal products like chicken, eggs and fish. If you’re looking for a vegan option, you can try seaweed!
Phase 3 is the final phase and is elimination, removing toxins from the body through excretion2. Several foods can help us with this phase including foods rich in magnesium and fibre.
When you look at all three phases of liver detoxification, you can see that to support your liver, consuming a variety of nutrient dense foods is key! Getting in plenty of citrus fruits, cruciferous vegetables, sources of fibre, nuts, seeds, and even some animal products is what keeps your liver happy and healthy! In other words, eating whole foods, and more importantly, a wide diversity of foods is what’s key in supporting your liver.
An easy way to incorporate several of these key nutrients into your diet is through supplementation. Genuine Health has formulated a supplement that considers all the phases of detoxification. greens+ daily detox encompasses all the greatness of greens+ original, with an added detox blend to support phase 1, phase 2 and phase 3 of detoxification! With ingredients like vitamin C, rice bran hull powder, broccoli seed extract, taurine, and magnesium this powder supports your liver in one simple scoop. In two flavours, green apple and natural lemon, Genuine Health has made liver health easy and delicious!
1. Silins I, Högberg J. Combined Toxic Exposures and Human Health: Biomarkers of Exposure and Effect. Int J Environ Res Public Health. 2011;8(3):629-647. doi:10.3390/ijerph8030629
2. Apte U, Krishnamurthy P. Detoxification Pathways in the Liver | Journal of Inherited Metabolic Disease. Vol 14. Accessed December 17, 2024. https://link.springer.com/article/10.1007/BF01797915
3. Transport and interactions of nanoparticles in the kidneys | Nature Reviews Materials. Accessed December 18, 2024. https://www.nature.com/articles/s41578-018-0038-3
4. Jones MW, Small K, Kashyap S, Deppen JG. Physiology, Gallbladder. In: StatPearls. StatPearls Publishing; 2024. Accessed December 18, 2024. http://www.ncbi.nlm.nih.gov/books/NBK482488/
5. Kiela PR, Ghishan FK. Physiology of Intestinal Absorption and Secretion. Best Pract Res Clin Gastroenterol. 2016;30(2):145-159. doi:10.1016/j.bpg.2016.02.007
6. Chourpiliadis C, Bhardwaj A. Physiology, Respiratory Rate. In: StatPearls. StatPearls Publishing; 2024. Accessed December 18, 2024. http://www.ncbi.nlm.nih.gov/books/NBK537306/
7. O’Driscoll C. Anatomy and Physiology of the Lymphatics. In: Lymphatic Transport of Drugs. 1st ed. Routledge; 1992:30.
8. Richard F, Creusot T, Catoire S, Egles C, Ficheux H. Mechanisms of pollutant-induced toxicity in skin and detoxification: Anti-pollution strategies and perspectives for cosmetic products. Ann Pharm Fr. 2019;77(6):446-459. doi:10.1016/j.pharma.2019.07.001
9. Kim JK, Park SU. Current potential health benefits of sulforaphane. EXCLI J. 2016;15:571-577. doi:10.17179/excli2016-485
10. Yoshida K, Ushida Y, Ishijima T, et al. Broccoli sprout extract induces detoxification-related gene expression and attenuates acute liver injury. World J Gastroenterol WJG. 2015;21(35):10091-10103. doi:10.3748/wjg.v21.i35.10091
