The liver is the most important and also the largest organ in our body. It performs a variety of tasks, from producing proteins, cholesterol, and bile to storing vitamins, minerals, and even carbohydrates. It also breaks down toxins and expels them from our body. Therefore, keeping the liver in good shape is important for maintaining good health.

 

What can be done to keep the liver in good shape?

In fact, the liver is not the only organ involved in the elimination of toxins. The liver, kidneys, skin, lungs and digestive system are involved in the entire detox process. Therefore, the more correct question is: how to support the whole organism and make the process more effective, the ultimate goal of which is to expel toxins? This can be done through a healthy lifestyle and a varied diet rich in vitamins and minerals.

 

What are toxins and how do they enter our body?

Simply put, toxins are harmful substances produced by plant, animal and bacterial cells. We encounter them on a daily basis:

• in the air
• in food
• in medicines
• in cosmetics
• and through toxins in drinks (e.g. alcohol)

An excessive amount of toxins in our body can cause several health problems such as skin problems, chronic fatigue, headaches, food intolerance, weak immunity and obesity, including fatty liver.

If a person is physically active, eats healthily, does not smoke and does not exaggerate the consumption of alcohol, our body can perfectly handle the excretion of toxins. It is also said about the liver that it is a self-cleansing organ, and in order to overload it, you have to constantly be in a highly polluted environment, eat junk food and drink too much alcohol.

 

How to support the body’s detox process with nutrition?

The mucus, stomach acid and immune cells in our intestines first deal with toxins that have entered the body through food. They form a powerful protective barrier. But if the amount of toxins is too high, then the toxins pass through the protective barrier into the blood and from there they are taken to the liver. The detox process begins in the liver, and in different stages we need, for example:

• B group vitamins
• various antioxidants (flavonoids, vitamins C and E, selenium, etc.)
• different amino acids (proteins)

Therefore, we must ensure that our menu is rich in B group vitamins, various amino acids and antioxidants. We achieve all this if we eat a variety of foods. For example, you should eat at least 500 g of vegetables (except potatoes and sweet potatoes), 200-400 g of berries or fruits, 1-2 handfuls of nuts every day. We get B group vitamins mainly from meat, but also from many cereals. The source of antioxidants are several vegetables, berries, fruits, herbs and also, for example, spices or superfoods.

 

To reduce the amount of toxins in the body:

• Be physically active
• Eat plenty of vegetables, berries, fruits every day and add spices (e.g. turmeric) and herbs to your food
• Don’t overdo it with alcohol
• Don’t smoke
• Avoid foods with excess sugar and refined ingredients

Remember that one-time and short-term detox courses do not provide sufficient protection and cleansing effect on our body. It is important that a healthy lifestyle and proper nutrition be a part of everyday life!

Author: Nutritional therapist Diana Zintsenko