There are a lot of plans and programs out there for 'cleansing' or 'detoxing' your liver. 

Not all of them are safe. Or effective.

First, let's clear something up: your liver doesn’t need to be detoxed or cleaned. Detoxing is your liver's main job—it's self-cleaning. Anyone who tells you otherwise is probably trying to sell you something.

What you can do is help your liver out with healthy foods that promote bile production, blood cleansing, and chemical metabolising. Think of it as giving your liver the support it needs to do its job really well.

No need to buy a bunch of products. Instead, incorporate liver-friendly foods and recipes into your daily routine.

You can also do a more focused 'cleanse' for three to seven days to give your liver a little extra boost, especially if you’ve been indulging in liver-damaging activities. 

Remember, you’re not cleaning your liver; you’re cleaning up your diet to help your liver function at its best.

Your liver's many roles

Your liver is a multitasker extraordinaire. It metabolises alcohol and other toxins, processes fats and sugars, regulates hormones, and builds proteins.

InnerBody.com explains in more detail:

"As blood from the digestive organs passes through the hepatic portal circulation, the hepatocytes of the liver monitor the contents of the blood and remove many potentially toxic substances before they can reach the rest of the body. Enzymes in hepatocytes metabolize many of these toxins such as alcohol and drugs into their inactive metabolites. And in order to keep hormone levels within homeostatic limits, the liver also metabolizes and removes from circulation hormones produced by the body’s own glands."

In simple terms, your liver removes harmful toxins or converts them into benign substances, then flushes them out of your body. 

When your liver isn’t functioning properly, your whole body feels it. It’s a vital organ.

Foods for your liver

For the best results, go organic. The fewer toxins you put into your body, the less work your liver has to do. Giving it a break to heal is fantastic, but adopting an organic (or mostly organic) lifestyle long-term is even better.

Stay hydrated. Drink about 8 cups of water every day. Fresh, clean water benefits your liver and helps your kidneys flush out the stuff that your liver has already processed.

Cut out alcohol. Your liver works hard to process alcohol, so if you’re trying to heal your liver or maximise its function, alcohol will always work against you.

Sugars and processed foods also stress the liver, so eliminate them completely during a cleanse and minimise them for optimal liver function.

3 Liver-Friendly Smoothies:

Smoothies are a nutrient powerhouse and a great way to sneak in foods that are good for you. They can focus on specific benefits—in this case, liver benefits.

Smoothie 1

1 banana
2 cups spinach
½ a cucumber
½ an avocado
½ a lime, peeled
½ a lemon, peeled

Spinach, the healthy fat in the avocado, lemon and lime are all great for encouraging liver function.

Smoothie 2

2 oranges, peeled
½ cup parsley
½ cup dandelion greens
1 lemon, peeled
1 cup spinach
1 cup berries
1 tsp healthy oil (you need fat to help you absorb the nutrients in the fruits and veggies - milk thistle oil is the ideal choice as it also protects and heals your liver)

Smoothie 3

1 beet, peeled and roughly chopped
1 cup spinach
1 cup berries (blackberries, blueberries and raspberries are all good for your liver)
1 banana
1 tsp healthy oil (milk thistle is the ideal choice as it also protects and heals your liver)

Make friends with salad

You knew that salads would make an appearance, didn't you? Salads are fantastic for increasing your raw vegetable intake. They can easily be made into a main course by adding some extra protein like grilled chicken, tuna, or poached eggs.

The more 'stuff' you put in, the better it will be. Think about mixing flavours as well as textures.

Including cabbage, carrot, spinach, kale, or broccoli will benefit your liver. Add some avocado, citrus, or apple (with the skin) for flavour and extra liver-friendly action. Nuts, seeds, and dried fruits add variety to every bite.

Do not use store-bought salad dressing. They can turn a healthy salad into junk food. Making your own dressings is easy, cheaper, and ensures that the oils are not rancid. 

Cooking for your liver

Let's face it, sometimes you just need a hot meal and no salad or smoothie is going to cut it. Try one of these dishes to liven up your liver.

Scrambled eggs with onions and garlic

• Top with a little healthy oil (black cumin oil is great) for added flavour and nutrition.

Roasted cauliflower

• Brush with oil, then sprinkle with ground turmeric and pressed garlic. Bake at 350° until the cauliflower is soft and starting to brown. If you’re serving this with a meat dish, choose lean, white meat.

Vegetable stir-fry

• Load it up with liver-friendly ingredients like spinach, broccoli, cabbage, lentils, onions, and garlic. Fry your veggies in coconut oil—it's a source of healthy fat with a high smoke point. Serve with steamed brown rice.

Baked salmon and sweet potatoes

• No fancy instructions, just prep and bake your salmon and sweet potatoes together. The salmon provides healthy fats while the sweet potatoes offer beta-carotene, fibre, and vitamin C. A sprinkling of ground turmeric adds flavour and extra liver-boosting benefits.
  

Snack Attack

Fresh fruit of any kind makes for a healthy snack, but when you’re focusing on a healthy liver, choose organic apples with the skin on. OneGreenPlanet.org explains why:

"Apples are rich in pectin, the soluble fiber that helps remove toxins and cholesterol from the blood, which helps your liver big time! They’re also rich in malic acid, a naturally cleansing nutrient that removes carcinogens and other toxins from the blood. Granny Smith apples are especially rich in malic acid, along with being one of the most antioxidant-rich apple varieties. All apples are great for your liver, however, but be sure to choose organic apples since they’re one of the worst sources of pesticides in conventional form."

Other great choices are carrot or celery sticks, nuts or even a piece of good quality dark chocolate.

Your liver's greatest ally: Milk thistle

Healthy fats from any source will help your liver function better, but milk thistle oil is like giving it premium fuel. 

Milk thistle protects liver cells, encourages cell repair, and helps with liver regeneration.

We've got a great blog post about milk thistle oil and its many benefits (so much more than just liver support). Click here to get the details.

Get the best milk thistle oil on the market — discover Perfect Press®  Milk Thistle Oil today!

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