Recommended! 5 Liver Nourishing Vegetables, Liver Nourishing Foods, What to Eat to Nourish Your Liver to be Strong, Whether you are a man who likes to drink or a man who loves health, you can find food to nourish your liver easily because it is easy to buy, easy to eat, but has many benefits for the liver.
Why do men need to take special care of their liver?
The liver is one of the hardest working organs in the body, especially in men who have a 2.5 times higher risk of developing liver disease than women. According to medical เว็บพนันออนไลน์ UFABET สมัครง่าย โปรโมชั่นมากมาย data, men tend to consume more alcohol, have higher levels of fatty liver, and have a 3 times higher rate of liver cancer than women.
Benefits of Liver
- Filter toxins from the blood
- Produces bile to help digest fat.
- Store vitamins and minerals
- Produces proteins necessary for blood clotting.
- Control blood sugar levels
- Turn food into energy
1. Liver-nourishing vegetables: broccoli
It is a vegetable that has the most research support in terms of nourishing the liver because it contains high amounts of glucosinolate and sulforaphane, which can reduce the risk of non-alcoholic fatty liver disease (NAFLD) by up to 32% (according to a study in the journal Hepatology, 2019), as well as reducing the liver enzymes ALT and AST in people with hepatitis.
Liver maintenance mechanism
– Stimulates the enzymes in phase 2 of the detoxification process
– Increases the level of glutathione, an antioxidant produced by the liver
– Reduces the accumulation of fat in the liver caused by high-fat diet
How to consume for best results
– Steam or blanch for 3-4 minutes (steaming allows the body to absorb sulforaphane 35% better than eating it fresh)
– Eat 1 cup (85 grams) per day at least 3-4 times per week
– Chewing thoroughly helps the myrosinase enzyme work better, increasing the release of more sulforaphane.
2. Liver-nourishing vegetables: garlic
Garlic not only adds flavor to food, but also contains Allicin and Selenium that help the liver eliminate toxins. It has been shown to reduce liver fat levels by up to 29% in people with fatty liver disease, as well as increase the function of detoxification enzymes such as glutathione peroxidase.
How to consume for maximum efficiency
- Crush or mince the garlic and leave it for 10-15 minutes before cooking to allow the allicin to fully develop.
- Take 2-3 cloves per day.
- Eating raw garlic is more beneficial than garlic that has been cooked at high temperatures.
3. Liver-nourishing vegetables: dark green leafy vegetables
Dark green leafy vegetables such as kale, Swiss chard, spinach and beet greens are rich in chlorophyll, which has a molecular structure similar to hemoglobin in red blood cells. It is effective in binding to toxins and heavy metals in the bloodstream, helping the body to excrete these substances more easily. It also stimulates the production of bile, which plays a key role in fat digestion and excretion.
It is also rich in antioxidants that protect liver cells from damage, resulting in lower liver enzyme levels in patients with hepatitis. It also helps reduce aflatoxins from mold-contaminated food and effectively increases the liver’s ability to resist oxidative stress.
How to take for maximum effectiveness:
- Eat 1-2 cups of fresh green leafy vegetables daily.
- Green smoothies help the body absorb chlorophyll better because blending breaks down plant cell walls.
- If blanching, blanch for only 1-2 minutes to preserve the chlorophyll content.
4. Liver-nourishing vegetables: turmeric
Turmeric contains curcumin, which has powerful anti-inflammatory and antioxidant properties. It inhibits inflammatory cytokines in the liver, stimulates bile production and helps bile flow better, and increases levels of antioxidant enzymes in the liver, such as superoxide dismutase and catalase. It can reduce the severity of hepatitis by up to 45%, according to a 2018 study in the journal BMC Complementary Medicine. This makes turmeric one of the most effective herbs for nourishing and restoring liver function.
How to take for maximum effectiveness:
- Take with a little black pepper to increase curcumin absorption by up to 2,000%.
- Mix in foods that contain good fats, such as coconut oil or olive oil.
- The recommended dosage is 500-1,000 mg per day.
5. Liver-nourishing vegetables: tomatoes
Tomatoes contain lycopene, a highly effective carotenoid antioxidant. It is two times more powerful than beta-carotene and 10 times more powerful than vitamin E. It inhibits the oxidation of fat in the liver and reduces levels of key inflammatory substances such as TNF-alpha and IL-6. The results show that it reduces the risk of developing liver cancer by 31%, according to a study in the Journal of Clinical Oncology. It also helps reduce blood cholesterol and triglyceride levels.
How to take for maximum effectiveness:
- Cooking tomatoes with heat and oil improves the body’s absorption of lycopene by four times.
- Tomato puree contains more lycopene than fresh tomatoes.
- The recommended amount is 10-30 mg of lycopene per day, which is equivalent to 2-3 medium tomatoes.