What's Good for Your Liver? Tips from a Nutritionist

Garlic does more than just add flavor to your meal.

It contains natural sulfur compounds that have been linked in research to fat and sugar metabolism.

By regularly using garlic in your dishes, you provide your body with nutrients that help it process fats and sugars naturally . And these are processes in which the liver also plays an important role. (5)

The effects are small, but every little bit helps.

Turmeric is instantly recognisable by its bright yellow colour and the spicy aroma that adds depth to so many dishes.

It contains curcumin , a natural substance that has received a lot of attention in research because of its role in metabolism and cell protection .

In people taking curcumin supplements, some studies have seen beneficial changes in blood levels, but these usually involve high doses and long-term use . (6)

The amount of curcumin used in cooking is much lower, so don't expect a teaspoon in your curry to have a major impact. So, consider turmeric (in dishes) a wonderful, natural addition to a healthy, varied meal.

Whole grain products (think oats, brown rice or whole wheat bread) provide lots of fibre which contributes to normal digestion and helps keep your blood sugar levels stable .

As a result, your body needs to store less fat and sugar , which keeps your metabolism in balance, and that's exactly the kind of balance that your liver thrives on. (7)(8)

Do you regularly eat broccoli, cauliflower, or Brussels sprouts? Good job!

This family of vegetables is packed with fiber and natural sulfur compounds that help your body utilize food properly and process fats in a balanced way. (9)

Whether they also have a direct effect on the liver is still being investigated, but we know one thing for sure:

Anyone who eats these vegetables often will receive many valuable building blocks that benefit your liver and metabolism.

Berries and citrus fruits contain vitamin C , which contributes to the protection of cells from oxidative stress.

In addition, they provide flavonoids , natural substances that help the body keep fats and sugars in balance. (10)

So if you regularly eat berries and citrus fruits, you support the natural processes in which the liver also plays an important role.

So your liver responds not only to what you eat, but also to your lifestyle. Sleep, stress, exercise, and alcohol consumption all affect how well this organ can perform its functions.

In the next chapter I will give you practical lifestyle tips that are scientifically substantiated:

Your liver doesn't like processed foods with unhealthy fats. Trans fats , in particular, found primarily in fast food, cookies, pastries, and snacks, make it easier for fat to be stored in the liver, even if you're not gaining weight.

This is because these fats disrupt fat metabolism and increase bad cholesterol (LDL) . (17)

Instead, choose fresh produce and healthy fats like olive oil, nuts, fish, or avocado. This will keep your fat balance and your liver in better condition.

Many different studies show that regular exercise can reduce fat in the liver and improve fat metabolism . This is because exercise helps the body better utilize sugars and fats for energy, instead of storing them in the liver. (18)

You don't really need to exercise intensively every day. A brisk half-hour walk a day , or some strength training or cycling three times a week , can make a noticeable difference.

Exercise also helps with stress, sleep and energy, all factors that further relieve the burden on your liver.

Your liver is the primary organ that breaks down medications and supplements. This is normal, but with prolonged or high use, it can become taxing. Especially medications like acetaminophen , painkillers , or supplements in unnecessarily high doses place extra demands on the liver. (19)

Therefore, always read the label carefully and use medications only as prescribed. Even with natural supplements, "more" isn't always better.

If you have liver disease or are taking multiple medications at the same time, consult your doctor or pharmacist about what is safe.

Your liver continues to function normally at night. That's when it's busy repairing and storing energy. So, too little sleep or prolonged stress disrupts this rhythm, causing fats and sugars to be processed less effectively .

Research even shows that people who sleep poorly or for short periods are more likely to develop fat accumulation in the liver . (20)

Therefore, try to maintain regular bedtimes , put your phone away on time, and consciously build in moments of rest during the day. Relaxation in the form of a walk, breathing exercise, or a good conversation also indirectly helps your liver by lowering stress hormones.

Your liver is not an organ that requires quick fixes, but rather long-term attention.
Eating an unprocessed diet, exercising enough, sleeping well and being mindful of your alcohol and medication intake will help your liver stay in balance.

The beauty is that you don't have to do anything complicated, because your liver repairs itself. If you give it the chance.

Rest, fresh food, plenty of water, and some daily exercise will go a long way. This way, he can continue doing what he does best: keeping his body clean, strong, and balanced.

As a nutritionist, I often notice that it is a challenge for many people to get enough vegetables, fruit and fiber on a daily basis.

That's why I sometimes recommend practical supplements. Not as a replacement, but as a support for a healthy diet.

A simple way to do this is with a green mix of natural plant substances , such as in the Healthboost Green Juice.

This mix contains fibre, vitamins and antioxidants that contribute to the normal functioning of the immune system, energy metabolism and the protection of cells from oxidative stress.