The liver is the body's second largest organ, after the skin, and is principally responsible for producing bile that digests fats and cleansing the body of toxins. Toxins are more prevalent in 2010 than ever before, and the demands on the liver are perhaps beyond the capacity of its design. Consider lending your liver a helping hand by implementing foods into your diet that help ease the organ's burden.
Fruits and Vegetables
A diet high in fruits and vegetables is important when cleansing the liver, or reducing stress on the organ, according to nutritionist Phyllis A. Balch, author of "Prescription for Nutritional Healing." Other food types, such as fats and protein, create byproducts that are difficult to break down, and fats necessitate the liver's production of bile. Fruits and vegetables, especially the uncooked variety, provide enzymes that help with digestion, thereby reducing the burden on the liver and the rest of the digestive system. Plant-based foods also contain high levels of antioxidants that neutralize free radicals and protect your cells from damage.
Legumes
Kidney beans, peas and soybeans contain high levels of the amino acid arginine, a detoxifier of ammonia, which is a waste produced by protein digestion, according to Balch. Ammonia toxicity causes neurological problems, including confusion, impaired motor skills and fatigue. You can also use legumes as a main dish in place of meat, which will reduce the total amount of ammonia produced. Meal ideas using legumes include vegetarian chili, pasta with a cannelini sauce, a side dish of peas with dill and lemon juice and steamed edamame for a snack.
Tofu and Tempeh
Avoiding meat to reduce the strain on the liver can leave a void easily filled by the soy products tofu and tempeh, which you can use as main dishes in place of meat. Give tofu a hardy texture by dicing the firm variety into cubes, baking with soy sauce and tossing with vegetables to create a stir fry. Tempeh is a dense cake of fermented soybeans that has a nutty, fermented flavor. Diced and baked, tempeh makes savory sandwiches with sprouts, tahini and vegetable toppings.
References
- "Prescription for Nutritional Healing"; Phyllis A. Balch, CNC; 2010
- "Whole Food Facts"; Evelyn Roehl; 1996
