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10 Superfoods That Effectively Cleanse Your Liver For Better Digestion

10 Superfoods That Effectively Cleanse Your Liver For Better Digestion

Think of it this way, if the mouth, esophagus, stomach, small and large intestines were all students of a class; then the liver is the teacher. The role of the liver is simple and complex at the same time; it regulates all of the digestion process and ensures proper distribution of the post-digestion nutrients to the body as well. [1]

The liver also plays a very important role, along with the kidneys, to detoxify the body of the waste produced during digestion as well as environmental toxins. To keep the body free of waste and toxins, as well as for maximum nutrient absorption; you need to cleanse your liver for it to be in peak condition. The good news is that there are commonplace foods you can eat, which cleanse your liver and keep it at its healthiest. Give these 10 liver-friendly foods a whirl…

1. Garlic

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    A small amount of garlic, eaten raw and crushed, activates the liver enzymes and helps it detoxify the body that much faster. The sulfur compounds in garlic, as well as its arginine and selenium work together to cleanse your liver for it to be at optimum health. [2]

    2. Leafy Greens

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    salad-1710328_640

      Green leafy vegetables such as arugula, spinach, fenugreek and mustard greens, dandelion and chicory have the ability to soak up environmental toxins from the bloodstream like sponges. They can neutralize heavy metals and other toxicity – and so give the liver function a much-needed respite and cleanse your liver alongside. [3]

      3. Apples

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        Apples are rich in the soluble fiber pectin, which aids the body in getting rid of wastes and toxins very effectively. This, in turn, takes some stress off the liver so that it can cleanse itself and work healthily. Probably why the ‘apple a day keeps the doctor away’ adage is still alive… [4]

        4. Avocados

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          Not just great baby food, avocados are great for the liver as well. Avocados aid the body into producing a valuable antioxidant glutathione, which is basically the primary antioxidant needed by the liver to detoxify itself as well the whole body. Greens, garlic and cruciferous vegetables also help the body produce glutathione. [5]

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          5. Cold-pressed oils

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            Olive, Flaxseed and Hempseed oils are great for the liver – the healthy fat content, as well as the phenolic antioxidant compounds of these oils, soak up toxins and aid liver in functioning at its optimum. The heart benefits of these oils are an added plus! [6]

            6. Switching grains

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              Not to say that wheat and rice is unhealthy, but if you eat only one or two types of grain; you end up stressing the liver as it has to deal with those few toxins (like gluten) over and over again. Switch back and forth between healthy whole grains like quinoa, millet, bulgur, buckwheat and even the locally grown produce. [7]

              7. Citrus fruits

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                Lemons and limes are high in vitamin C – and vitamin C basically dissolves the toxins into water-soluble chemicals and lets the kidneys flush them out in the form of urine. This takes a load off the liver and helps it detoxify itself. [8]

                8. Turmeric

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                  Think of this as liver’s favorite spice. Turmeric revs up the liver enzymes, boosting body detoxification and cleansing your liver. Most importantly, this spice also helps repair damaged liver tissue too! [9]

                  9. Cruciferous vegetables

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                    The tree-like cruciferous veggies like broccoli and cauliflower increase the body’s glucosinolate levels which are organic sulfur compounds that work with antioxidants like folate, vitamin C and flavonoids to cleanse your liver, and the body of harmful toxins and waste products as well. [10]

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                    10. Walnuts

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                      The omega-3 fatty acids in walnuts not only make it brain food, but also a great food to cleanse your liver. Enriched with amino acid arginine, walnuts also neutralize the ammonia in the body thereby taking some stress off the poor organ. [11]

                      What more can I do to help my liver?

                      As Hippocrates said, let your food be your medicine and your medicine your food. Along with eating these liver-friendly super foods; to spring-cleanse the liver, you also need to drink plenty water and reduce your sugar intake. Remember to give yourself some TLC as well as exercise and do cut back on that nicotine, alcohol and caffeine… [12]

                      Reference

                      [1] http://www.laparoscopic.md/digestion/liver
                      [2] http://www.livestrong.com/article/346836-benefits-of-garlic-on-liver/
                      [3] http://nourishholisticnutrition.com/foods-your-liver-will-love/
                      [4] http://www.liversupport.com/8-great-foods-for-detoxing-the-liver/
                      [5] http://www.immunehealthscience.com/glutathione-foods.html
                      [6] https://www.liverdoctor.com/8-things-you-must-know-have-fatty-liver/
                      [7] https://www.hindawi.com/journals/ije/2013/585876/
                      [8] http://www.belmarrahealth.com/citrus-fruits-and-liver-function/
                      [9] http://naturalsociety.com/turmeric-repairs-damaged-liver-tissues-promotes-liver-health/
                      [10] http://www.liversupport.com/8-great-foods-for-detoxing-the-liver/
                      [11] http://www.chicagonow.com/get-fit-chicago/2013/12/10-foods-that-detox-your-body-and-cleanse-your-liver/
                      [12] http://www.huffingtonpost.com/dr-patricia-fitzgerald/spring-cleaning-10-steps_b_177154.html

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                      Last Updated on March 13, 2019

                      How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                      How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                      Have you gotten into a rut before? Or are you in a rut right now?

                      You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

                      Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

                      1. Work on the small tasks.

                      When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

                      Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

                      2. Take a break from your work desk.

                      Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

                      Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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                      3. Upgrade yourself

                      Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

                      The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

                      4. Talk to a friend.

                      Talk to someone and get your mind off work for a while.

                      Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

                      5. Forget about trying to be perfect.

                      If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

                      Just start small. Do what you can, at your own pace. Let yourself make mistakes.

                      Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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                      6. Paint a vision to work towards.

                      If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

                      Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

                      Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

                      7. Read a book (or blog).

                      The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

                      Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

                      Check out the best selling books; those are generally packed with great wisdom.

                      8. Have a quick nap.

                      If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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                      9. Remember why you are doing this.

                      Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

                      What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

                      10. Find some competition.

                      Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

                      Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

                      11. Go exercise.

                      Since you are not making headway at work, might as well spend the time shaping yourself up.

                      Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

                      As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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                      Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

                      12. Take a good break.

                      Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

                      Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

                      Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

                      Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

                      More Resources About Getting out of a Rut

                      Featured photo credit: Joshua Earle via unsplash.com

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