Liver Recovery Nutrition

Modern realities are such that, in most cases, the human diet is depleted in healthy foods. And if we add to this a passive lifestyle and the habit of drinking medicines or dietary supplements at any opportunity, then we offend our liver very much.

The liver processes everything you eat and drink and converts nutrients into energy for your body. It filters harmful substances, such as alcohol, from your bloodstream and helps your body fight infection. Painful sensations in the right side or hypochondrium, which are of a different nature and intensify with active physical exertion, may be alarm bells.

An interesting phenomenon is that with liver damage, a person may not feel anything at all. And how to recognize the symptoms of poor work and what lifestyle to choose, we tell below.

The liver and its functions

The liver is a gland that plays a fundamental role in digestion. The liver produces bile, an essential enzyme for the digestion of fats. Bile is stored in the gallbladder and enters the duodenum through the bile ducts after each meal.

In addition to producing bile, the liver performs other functions:

• The metabolism of nutrients that enter the body through the digestive tract is a necessary process for organic absorption.

• Absorption and metabolism of bilirubin: Bilirubin is formed as a result of the breakdown of hemoglobin. The iron released from hemoglobin is stored in the liver or bone marrow and used to form the next generation of blood cells.

• Blood clotting support: Vitamin K is needed to create certain coagulants that help blood clot. Bile is necessary for the absorption of vitamin K and is produced in the liver. If the liver does not produce enough bile, clotting does not occur.

• Metabolism of carbohydrates. Carbohydrates are stored in the liver, where they are broken down into glucose and pumped into the bloodstream to maintain normal glucose levels. They are stored as glycogen and released whenever a quick burst of energy is needed.

• Storage of Vitamins and Minerals: The liver stores vitamins A, D, E, K, and B12. In some cases, vitamins are kept as a reserve for several years. The liver stores iron from hemoglobin in the form of ferritin, ready to make new red blood cells. The liver also stores copper.

• Helps Digest Proteins: Bile helps break down proteins for digestion.

• Filters the blood: The liver filters and removes compounds from the body, including hormones such as estrogen and aldosterone, as well as compounds from outside the body, including alcohol and other drugs.

• Immunological function: The liver is part of the mononuclear phagocyte system. It contains a large number of Kupffer cells, which are involved in immune activity. These cells destroy disease-causing agents that can enter the liver through the intestines.

• albumin production. Albumin is the most abundant protein in the blood serum. It transports fatty acids and steroid hormones to help maintain proper pressure and prevent blood vessels from leaking.

• Angiotensinogen Synthesis: This hormone raises blood pressure by constricting blood vessels when it is exposed to the action of the enzyme renin in the kidneys.

Detoxification is another of the main functions of the liver. It is the liver that neutralizes the consequences of an unhealthy lifestyle and unfavorable ecology. Today, toxic effects occur not only from the inhaled air and tap water. Dental fillings, cosmetics, plastic windows and batteries, seafood and meat products, fruits and vegetables also contain toxic substances. The total toxic effect consists of four points:

• physical impact. Injury, inflammation, excessive exercise.

• nutrient toxins. Preservatives, pesticides, hormones, alcohol, trans fatty acids.

• infectious effect. Bacteria, fungi, parasites, viruses.

• Chemical effects (xenobiotics, organic compounds). Very dangerous products with toxic properties are volatile organic substances (VOCs). Xylene, benzene, ethylbenzene, trichloroethane, etc. are constantly present in urban air. But the source of the greatest exposure to volatile organic substances (solvents) is home air. The concentration of VOCs in indoor air is 10 times higher than outdoors! The same carpets contain dozens of VOCs and about 12 pesticide components.

The liver doesn't just filter out toxins from the blood - it converts them into safe compounds that are eliminated naturally. But with a heavy load, the liver does not have time to cope with the work, and toxins begin to accumulate, which inevitably affects the well-being.

Impaired liver function entails:

1. Disorders of amino acid metabolism. Violations in the liver can lead to the accumulation of ammonia, and a number of serious diseases.

2. Violation of lipid metabolism, an increase or decrease in cholesterol, a violation of the metabolism of bile acids.

3. Decreased synthesis of gamma globulin, the main supplier of antibodies.

4. Decreased synthesis of transport proteins, which may also be the cause of anemia.

5. Disturbances in carbohydrate metabolism. Since the liver absorbs most of the carbohydrates absorbed in the intestines and provides stable blood sugar due to the breakdown of glycogen.

6. Disorders of hormonal metabolism. When the liver is damaged, there is no utilization of adrenal hormones, thyroid gland, sex hormones. The liver is associated with the synthesis of adrenaline, norepinephrine and dopamine, as well as tyrosine. So our performance and mood are directly dependent on the liver.

7. Violations of the metabolism of vitamins. The absorption of vitamins, moreover, to a greater extent depends on the quantity and quality of bile secreted.

8. Micronutrient exchange. The liver contains and regulates the metabolism of iron, copper, zinc, manganese and molybdenum. With liver problems, the reserves of trace elements are quickly depleted, their excess in the blood may occur, which leads to the development of serious disorders.

9. Enzyme exchange. The liver synthesizes all enzymes, including energy metabolism. Therefore, low energy and health levels are directly related to liver dysfunction.

The liver is sufficiently resistant to external stimuli and is able to recover (renew) after damage or inflammation. She can fully regenerate even if only 25 percent of the tissue is left. One of the most impressive aspects of this feat is that the liver can grow back to its original size and capacity without losing function in the process.

In mice, if two-thirds of the liver is removed, the remaining liver tissue can grow back to its original size within 5-7 days. In humans, this process takes a little longer, but regeneration can still occur in 8-15 days - an incredible achievement considering the size and complexity of the organ.

Over the next few weeks, the new liver tissue becomes indistinguishable from the original tissue.

However, increasing the load on it can lead to disruption of the update process.

When the liver, for one reason or another, can no longer restore its tissues, its destruction begins. Due to cell damage, liver function is impaired, liver failure develops. The defeat can lead to fatty deposits (fatty liver), inflammation of the liver. It is possible to transform normal liver tissue into connective (scar) tissue.

Gradually, the liver is deformed, changes its structure, shape and ceases to neutralize toxins. The main danger of liver diseases is that the initial stage of the disease proceeds without pain symptoms because there are no nerve endings in the liver.

Symptoms of liver dysfunction:

• rapid fatigue and weakness; loss of appetite;

• recurring bouts of nausea;

• pain in the right side;

• yellowness of the eye proteins and skin;

• bad breath;

• strong smell of sweat;

• headache;

• dry skin;

• weight loss or inability to lose weight.

Causes of liver dysfunction:

• alcohol;

• fried and fatty foods;

• the consequences of the use of drugs;

• obesity;

• hereditary disorders;

• genetic features of detoxification;

• stress;

• viral infections;

• autoimmune disorders;

• protein deficiency;

• deficiency of B vitamins, especially thiamine, B 12 and folic acid;

• deficiencies of vitamins and microelements involved in detoxification processes;

• chronic intoxication, overload with heavy metals, xenobiotics.

Liver Recovery Nutrition

Proper nutrition for liver repair can be ensured through the right choice of foods.

• Complete protein - 1 gram per 1 kg of body weight.

• Fats - 1 gram per 1 kg of body weight, mainly vegetable. In the treatment of obesity, a reduction of up to 40 grams of fat per day for the period of the treatment protocol (a specialist consultation is required).

• Low-carb diet with "slow" carbohydrates.

Broccoli has been shown to help prevent liver fat accumulation in mice. Eating more greens like spinach, Brussels sprouts, and kale can also help with overall weight loss.

Avocados are high in healthy fats, which contain chemicals that can slow liver damage. They are also rich in fiber, which can help with weight control.

Two or more servings of oily fish per week have a beneficial effect on lipids and may reduce hepatic steatosis. Regular unsweetened filter coffee is associated with reduced fibrosis severity in non-alcoholic steatohepatitis, and a handful of nuts a day improves liver function.

Coffee increases antioxidant levels in the liver while reducing inflammation. It also reduces the risk of liver disease, cancer and fatty liver.

Blueberries and cranberries contain anthocyanins, antioxidants that give the berries their characteristic colors. Eating these fruits for 3-4 weeks protected the liver from damage. In addition, blueberries helped boost immune cellular response and antioxidant enzymes.

Cruciferous vegetables such as Brussels sprouts, broccoli and mustard are known for their high fiber content and distinctive flavor. They are also rich in beneficial plant compounds. Cruciferous foods increase the liver's natural detoxification enzymes, help protect it from damage, and increase blood levels of liver enzymes.

In order to normalize the functions of the liver and gastrointestinal tract, it is recommended to eat porridge. Among the most useful for these purposes are millet and buckwheat groats. Millet porridge contains natural antioxidants, due to which it accelerates the process of removing metabolic products. Buckwheat, rich in vitamins and minerals, will stabilize the liver.

They are a source of lecithin and sulfur.

Green tea contains antioxidants, improves the absorption of vitamins and minerals in the body, and therefore has a beneficial effect on the functioning of the kidneys, central nervous system and blood circulation. Adding honey or lemon to green tea in small amounts will only enhance its benefits.

Chicory promotes the removal of toxins and toxins from the blood, improves metabolism, lowers cholesterol levels. Drinking drinks based on it will help improve appetite, get rid of heaviness in the stomach and heartburn.

Coffee increases antioxidant levels in the liver while reducing inflammation. It also reduces the risk of liver disease, cancer and fatty liver.

Chamomile. Its decoction has long been used as an antispasmodic and pain reliever. Chamomile tea is used for gallstone disease. To avoid allergic reactions, limit yourself to 1-2 cups of the drink per day.

Beetroot juice protects the liver from oxidative damage and inflammation while increasing its natural detoxification enzymes.

Foods that are bad for the liver

• Alcohol. Alcohol is a major cause of fatty liver disease as well as other liver diseases.

• Added sugar. Stay away from sugary foods like candy, cookies, sodas and fruit juices. High blood sugar increases the amount of fat in the liver.

• Fried food. It is high in fat and calories.

• Salt. Eating too much salt can keep your body hydrated. Limit your sodium intake to 1500 mg per day.

• White bread, rice and pasta. White usually means that the flour is well processed, which can lead to higher blood sugar levels compared to whole grains due to the lack of fiber.

• Red meat. Pork and deli meats high in saturated fat.

Useful Recipes for Liver Recovery

When choosing the right nutrition for liver restoration, it is worth stopping at a diet of foods that are healthy for it. We will show you some of the recipes here.

lime detox water

• Has an antioxidant effect.

• Cleanses the liver and lymphatic system.

Cooking method: 2 large unpeeled limes (wash thoroughly, cut into large pieces) - ginger root - mint (to taste) - cucumbers (to taste) - 1 liter of alkaline water. Infuse for 2-3 hours, drink with a small amount of ice.

Detox water orange + blueberry

• It has a general strengthening effect.

• Improves the functioning of the digestive tract and nervous system.

Cooking method: 2 medium oranges with skin (cut into slices), blueberries (or blueberries) - 150 gr., lemon balm (to taste), cinnamon stick (to taste), 1 l. alkaline water. Insist all together for 2-3 hours, drink with a little ice.

Celery + apple

Spinach + kiwi + banana

Avocado + cucumber + apple + ginger

Apple + avocado + green salad + kiwi

Apple + lime + cucumber

Kiwi + cucumber + pineapple + lemon

Spinach + almonds + banana

Smoothie LIVELY

Ingredients: spirulina, banana, apple, dill, honey, lemon, H2O.

Smoothie ZEN

Ingredients: berries, banana, honey, cinnamon, H2O.

Smoothie SUMMER MIX

Ingredients: strawberry, black currant, raspberry, pear.

Juice ACTIVE

Ingredients: carrot, red apple, lemon.

Juice LIGHT

Ingredients: beets, carrots, red apple, lemon.

Juice Beauty

Ingredients: pumpkin sweet variety, red apple, carrot, lemon.

STRONG juice

Ingredients: grapefruit, orange, carrot, red apple.

Mint tea

Tea with lemon and ginger

Matcha tea

ZUCCHINI PANCAKES WITH GARLIC

Ingredients:

• zucchini - 500 g;

• psyllium - 1 tbsp. l.;

• egg - 2 pcs.;

• salt to taste;

• ghee for frying;

• clove of garlic to taste.

FRITTATA WITH SPINACH

Ingredients:

• 2 eggs;

• 30 ml of water;

• a handful of spinach;

• salt and pepper to taste;

• 20 g parmesan cheese.

OMELETTE WITH AVOCADO AND ONION SAUCE

Ingredients:

• 4 eggs;

• 1 ripe avocado;

• 1 head of onion;

• 30 g coconut oil;

• 2 tbsp. l. olive oil;

• 50 g of grated parmesan;

• salt and pepper to taste;

• dried herbs (optional)

PANCAKES PARADISE

Ingredients:

• 150 g rice flour;

• 300 g almond or coconut milk;

• 1 banana;

• 1 egg;

• a pinch of salt;

• coconut oil for frying.

Eggplant in pomegranate

Ingredients:

• 2 eggplants;

• 4 tbsp. l. lemon juice;

• 2 cloves of garlic;

• 2 tbsp. l. tahini paste;

• ground black pepper to taste;

• parsley (fresh) to taste;

• 2 tbsp. l. coconut or olive oil;

• pink Himalayan salt to taste

• pomegranate seeds for decoration.

ORANGE LENTIL CREAM SOUP WITH SESAME

Hearty low-calorie detox lentil soup - the leader in the content of omega-3 and omega-6 unsaturated fatty acids. Useful for women, contains up to 90% of the daily requirement of folic acid, as well as vitamins: A, PP, B and beta-carotene; minerals and trace elements: manganese, iodine, zinc, copper, cobalt, boron, chromium, selenium, sulfur, phosphorus and titanium. In addition, the soup is especially rich in magnesium, potassium, iron and molybdenum. Amaranth in the soup is a strong antioxidant that removes toxins, improves vitality and mood.

Ingredients per 400 g serving:

• boiled orange lentils (with a little water) 370 gr;

• paprika to taste;

• a handful of sesame;

• Sesame oil;

• salt to taste.

RABBIT WITH GINGER IN TOMATO SAUCE

Ingredients:

• 2 rabbit legs;

• pink Himalayan salt to taste

• freshly ground pepper to taste;

• 1 st. l. marjoram;

• 1 st. l. turmeric;

• 2 tbsp. l. ghee or coconut oil;

• 4-5 tomatoes;

• 1 head of onion;

• 2 cloves of garlic;

• ginger root 1–2 cm;

• greens (lettuce, cilantro, basil) to taste.

Sauerkraut CUTLETS WITH TURMERIC

Ingredients:

• 1 st. almond or sesame milk;

• 50-70 g coconut oil;

• 4 tbsp. l. rice flour;

• pink Himalayan salt and spices to taste;

• 800 g of sauerkraut;

• turmeric to taste;

• dill to taste;

• greens to taste.

CHICKEN IN ALMOND SAUCE

Ingredients:

• chicken fillet - 500 g;

• 8 pcs. almonds;

• 2 cloves of garlic;

• 1 tsp turmeric;

• 1 onion;

• 20 g parsley;

• 2 tbsp. l. Almond flour;

• 2 glasses of water;

• salt and pepper to taste;

• coconut oil for frying.

WARM TOMATO SOUP

Tomato soup is the perfect choice for lunch at any time of the year. Saturated and light at the same time, made from juicy grated tomatoes with a complete set of all the necessary substances to maintain body tone. Ripe tomatoes contain carotene (provitamin A), vitamins C, B1, B2, B6, K and PP; minerals. Thanks to all these substances, ripe tomatoes are useful for metabolic disorders. Regular consumption - can reduce blood pressure and, consequently, the risk of heart and vascular diseases, which is very important especially in the summer.

Ingredients:

• 2-3 ripe tomatoes;

• 1 bell pepper;

• a few sprigs of basil;

• garlic to taste;

• salt to taste;

• lemon juice to taste.

STEAMED SALMON FILLET WITH OLIVES AND ROSEMARY

Ingredients:

• salmon fillet without skin - 220 g;

• olives - 40 g;

• lemon peel - 1 g;

• juice of half a lemon;

• parsley - 5 g;

• 2 sprigs of rosemary;

• green beans - 60 g;

• vegetable oil - 2 tbsp. l.;

• salt and pepper to taste.

GREEN PUREE SOUP

Ingredients:

• 400 g broccoli;

• 1⁄4 chopped fennel heads;

• 1 cup chopped lettuce;

• 1⁄4 cup chopped fresh basil

• 1⁄2 cup chopped fresh coriander

• 1 bunch of chopped dill;

• 1 bunch of chopped parsley;

• 1 small piece of fresh ginger;

• 2 tbsp. l. coconut oil;

• a pinch of sea salt to taste.

BEET SALAD WITH ROUCOLA AND PINE NUTS

Ingredients:

• Boiled beets - 2 pcs.;

• Arugula leaves - 1/2 tbsp.;

• Pine nuts - 1/2 tbsp.;

• Olive oil - 2 tbsp. l.;

• Juice of half a lemon;

• Sea or Himalayan salt to taste.

Zucchini Tagliatelle with Almonds and Parmesan

Ingredients:

• 2 zucchini, medium size;

• 1/2 st. grated Parmesan cheese;

• 1/2 st. almonds;

• 1/2 tsp dried thyme;

• 1/2 tsp dried oregano;

• 1/2 tsp dried basil;

• 1/4 tsp garlic powder;

• 2 tbsp. l. chopped parsley;

• 2 tbsp. l. olive oil;

• Salt and freshly ground black pepper to taste.

DETOX SALAD WITH BLUEBERRY WITH HONEY SAUCE

Ingredients:

• a bunch of any leaf lettuce (watercress, romaine, chard, etc.);

• a handful of blueberries;

• a handful of almonds;

• a pinch of poppy seeds (can be replaced with sesame seeds);

• 1 st. l. olive oil;

• 1 st. l. lemon juice;

• 1 tsp honey.

CARROT AND CHICKEA CUTTERS WITH GINGER AND CINNAMON

Ingredients:

• 1 zucchini;

• 2/3 st. grated carrots;

• 3 cloves of garlic;

• A piece of ginger;

• 1 green chili to taste;

• 1.5 st. canned or boiled chickpeas;

• 1/2 tsp cumin seeds;

• 1/2 tsp coriander seeds;

• 1/2 tsp ground pepper;

• 1/2 tsp cinnamon;

• 1/4 tsp ground cardamom;

• 1 st. l. flax flour;

• 1/4 st. oatmeal;

• 1-2 tbsp. l. crackers;

• Sea salt to taste;

• Coconut oil or Ghee.

MULTI-COLORED VEGETABLE SALAD WITH AVOCADO AND CASHEW

Ingredients:

• 1 st. broccoli;

• 1 st. cauliflower;

• 2 fresh carrots;

• 1 bell pepper;

• 1 ripe avocado;

• Half a bunch of parsley and cilantro (can be replaced with basil);

• A bunch of green onions;

• 1/4 st. cashew nuts;

• A handful of sesame seeds (for men) or flaxseed (for women);

• 2 tbsp. l. olive oil;

• 2 tsp honey;

• Juice of half a lemon;

• 1 st. l. grated ginger.

BAKED PEPPERS WITH BEANS IN TOMATO SAUCE

Ingredients:

• 5 medium bell peppers;

• 1 can of canned beans;

• ½ can of canned corn;

• 2 tbsp. l. olive oil;

• 1 medium carrot;

• 1 medium onion;

• 2-3 cloves of garlic;

• 2-3 tablespoons of tomato paste;

• a handful of fresh cilantro;

• ½ tsp ground cumin;

• ½ tsp ground coriander;

• ½ cup of water;

• a pinch of asafoetida;

• salt, pepper, chili - to taste.

APPLE AND AVOCADO SALAD

Ingredients:

• 1 st. shredded white cabbage;

• 1 avocado;

• 1 st. broccoli;

• 1 red bell pepper;

• Half a green apple;

• Sesame seeds and flax seeds (2 tablespoons each);

• Juice of half a lemon;

• Olive oil, salt and pepper to taste.

• Turmeric is a spice widely used in Asia and the main ingredient in curries. Because of its yellow color, it is sometimes referred to as Indian saffron. A rat study found that turmeric extract and curcumin protect against chronic liver damage by helping to reduce harmful oxidative stress.

• Milk thistle is an herbal remedy derived from the milk thistle plant, also known as Silybum marianum. This thorny plant has distinctive purple flowers and white veins that traditional stories say were caused by a drop of the Virgin Mary's milk falling on its leaves. The active ingredients in milk thistle are a group of plant compounds collectively known as silymarin. Studies have shown improvement in liver function in people with liver disease who took a milk thistle supplement.

• Grape Seed Extract (GSE) is a dietary supplement made by removing, drying, and grinding bitter-tasting grape seeds.

  Grape seeds are rich in antioxidants, including phenolic acids, anthocyanins, flavonoids, and oligomeric proanthocyanidin complexes (OPCs).

  GSE protects your liver from drug-induced toxicity and damage.

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  In one study, 15 people with non-alcoholic fatty liver disease and subsequent high ALT levels received GSE for 3 months. Liver enzymes were monitored monthly and the results were compared with taking 2 g of vitamin C per day.

  After 3 months, the GSE group experienced a 46% decrease in ALT, while the vitamin C group showed little change.