After a hearty meal, rich in sugars, fats or alcohol, the liver is quickly clogged and tired. It works less well. Luckily, there are liver-friendly foods that naturally cleanse the liver and aid digestion within days.
Diet has a strong impact on liver health. Indeed, some foods are good and allow you to clean it while some are a little more toxic. “What is bad for the liver seems obvious: you have to limit alcohol, foods that are too high in sugars, fatsand avoid the consumption of industrial products or processed, often too rich in additives. An unbalanced diet tends to tire the liver, which can no longer do its job properly and ensure the biochemical functionss and metabolic essentials for the proper functioning of the body“, explains Professor Patrick Marcellin, hepatologist at the
Dark chocolate with at least 70% cocoa
“Contrary to what one might think, chocolate, provided it is dark and with a cocoa content greater than 70% is good for the liver. The magnesium it contains has a protective effect on this organ. Moreover, he is very rich in antioxidantswhich makes it possible to delay the aging of liver cells, to get rid of certain toxins and reduce inflammation. These substances also have virtues antidepressants and energizing“, says Professor Marcellin. It goes without saying, but avoid milk or white chocolate, very low in cocoa and too high in fats and sugars.
Foods Highest in Phosphorus (Table Ciqual Anses):
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Nuts
The oilseeds (walnuts, Brazil nuts, Pecans, Macadamia, hazelnuts, almonds, etc.) are extremely rich in phosphorus“a mineral salt very beneficial for the liver“, specifies the hepatologist. Phosphorus makes it possible to metabolize lipids, therefore of digest and break down fats and prevent them from accumulating in the liver. Without phosphorus, our liver would be overloaded with fat and we would be more at risk of having liver disease (steatosis for example).
Goat cheese
“Before, milk was a noble food. Today, it has a less good reputation because it is considered too fatty and difficult to digest. Result : people are hugely lacking calciuma nutrient that is essential for the formation and strength of bones and teeth, blood coagulation, nerve conduction, the release of hormones, list our interlocutor. Dairy products, whether milk, cheeses where the yogurts are not unhealthy when consumed in moderation and are even beneficial for the liver. We still prefer low-fat dairy products (the cancoillotte or the fresh goat…)“.
green tea
tea, especially green teais very rich in antioxidants. These molecules allowactivate and detoxify the liverand so on decrease the risk of developing liver disease (fibrosis, steatosis, hepatitis, etc.). In addition, its content of polyphenols, known for their antioxidant properties, helps to reduce the level of lipids in the blood and improves cardiovascular health. It is also a good anti-cancer which can particularly decrease the risk of liver cancer. “It is found that in countries where a lot of tea is consumed, the number of liver diseases is lower“, indicates the hepatologist. 2017 Dutch study published in the Journal of Hepatology showed that frequent consumption of green tea (more than 3 cups per day) reduced the risk of liver stiffness (the stiffer the liver, the greater the risk of fibrosis and therefore the greater the risk of steatosis , even cirrhosis).
Beware of herbal teas “good for the liver” whose effects have never been demonstrated.
→ Caution : “Some herbal teas or decoctions, with artichoke for example, are sold in herbal medicine departments as “hepato-protectors”. They would stimulate hepatic cells and help to treat liver dysfunctions (liver failure…). We cannot say that these products are bad for the liver, on the other handtheir effectiveness has never been demonstrated. by scientific studies“, wishes to indicate the specialist.
Offal (beef, veal, etc.)
The liver needs iron : the storage of iron is done mainly in the liver, thanks to ferritina protein that transports iron into hemoglobin when needed. “In case of iron deficiency, the immune system is weakened and liver cells may malfunction slightly. In addition, the liver is able to take the necessary iron without there being a risk of overload (except in the case of a genetic disease called hemochromatosis). It is therefore necessary to ensure that you consume enough meat, particularly the Red meat (beef) or organ meats, which are high in iron“explains the hepatologist.
→ Attention : excess red meat can be pro-inflammatory. The WHO and theNational Cancer Institute advise individuals to limit their consumption of red meat (no more than 500 g per week), of favor the consumption of poultry and alternate with fish, eggs, shellfish and pulses, which are also rich in iron and protein.
→ Do not hesitate to an iron cure twice a year (in spring and autumn), advises Professor Marcellin.
Red fruits (blackcurrant, blueberry, strawberry)
Red fruits like blackcurrant, blueberry or strawberryare particularly rich in vitamin C.”They would be beneficial to improve liver health and act against the oxidation of cells, especially those of the liver.“, indicates the Professor. Consuming these fruits daily reduce the risk of inflammation and liver cell damage. Vitamin C also promotes the synthesis of glutathione, a powerful antioxidant that boosts the immune system, detoxifies the liver and fights free radicals. “Note that we needone to two grams of vitamin C daily“, he adds.
→ Citrus fruits are also very rich in vitamin C: the lemon (53 mg of vitamin C per 100 g), grapefruit (42 mg per 100 g), orange (40 mg per 100 g). And also: kiwi (93 mg per 100 g), lychees (71.5 mg per 100 g).
→ The vegetables richest in vitamin C: yellow pepper (184 mg per 100 g), broccoli (106 mg per 100 g) and Brussels sprouts (103 mg per 100 g).
Coffee
“Coffee often gets a bad rap: many of my patients think they should stop drinking coffee if they have a liver problem. However, recent studies have shown that caffeineantioxidant substance, stimulated liver cell function and had a protective effect in patients with liver disease, such as NASHwould like to restore the hepatologist. So drink coffee in reasonable quantities, either two to three cups a day (unsweetened), improves liver health“.
Thanks to Pr Patrick Marcellin, hepatologist at Beaujon Hospital