Fiber And Bitter Vegetables For A Healthy Liver
If you ever have to pull out one organ that performs functions that are essential to your health, it’s your liver. All too often, people do not think about this fact, and they follow diets or lifestyles they believe are healthy until a problem suddenly arises. The most common liver disease is associated with hepatomegaly, which occurs when the liver is inflamed. If left untreated, it can become very serious. Diets high in fat, refined sugars and other processed foods can poison your liver and prevent it from performing its important metabolic and cleansing functions. In today’s article we will talk about two ways you can promote good liver health: eat foods rich in fiber and bitter vegetables.
The importance of fiber in terms of liver health
Doctors and nutritionists say that the first step to healing the liver is to follow a healthy and low-fat diet, as well as be careful about how you prepare your food. The best culinary techniques are grilling, baking, steaming and cooking. An important element you need to include in your daily diet is fiber. We want you to think about the following important facts for your health.
Lack of fiber can lead to an increase in cholesterol and blood sugar
You may be wondering why fiber is so important.
First of all: remember that fiber is fundamental to the body’s ability to absorb nutrients from the food you eat.
- Insoluble fiber, for example, has a laxative effect that helps care for the gut. When the intestine is empty, it ensures that the nutrients enter the blood without being accompanied by toxins.
- Soluble fiber, deirmot, helps regulate cholesterol levels, promotes healthy intestinal bacteria and lowers the level of so-called “bad” cholesterol.
- Another thing to keep in mind is that if you suffer from fatty liver, you may have a tendency to have hyperglycemia, which means you have some resistance to insulin levels. You need food to slow down the absorption of sugar, and high-fiber foods provide this unique benefit.
- Remember that you need to consume foods that are rich in fiber but not sugar.
- Recommended daily intake of fiber is 30 grams. Do you think you have this intake today? If not, and you are concerned about your liver health, make it a priority.
Fiber-rich foods you should add to your diet
- Oats
- Brown rice
- Wholemeal flour
- Rye bread
- Apples
- Pears
- Lentils (have them in salads, and avoid the classic lentil dishes because they can contain a lot of fat)
- Sugar-free whole grain products
The benefits of bitter vegetables
Endive, broccoli, Brussels sprouts … These are usually not the biggest favorites for the majority of the population. A cheeseburger or taco is very often more attractive.
What many people do not know is that the bitter taste of these vegetables is due to a number of compounds that promote the following important processes :
- Releases stomach acid
- Improves digestion through enzyme production
- Absorption of nutrients
- Protects the liver through detox, and promotes healthy metabolism
So let’s take a closer look at this, shall we?
Bitter vegetables help cleanse the liver
- Bitter vegetables, such as endive, are rich in phytochemicals that help cleanse the liver of toxins and other harmful wastes.
- They help keep cholesterol levels low, burn fat and cleanse the blood.
A natural source of vitamins, minerals and antioxidants to heal the liver
Remember that the liver is an organ that requires a constant supply of antioxidants and minerals. This protects liver cells from being attacked by bacteria and toxins.
Vitamin C, for example, is a basic element that helps keep the liver healthy and strong. Can bitter vegetables cover all these important functions? Of course!
- Bitter vegetables are rich in vitamins A, C and K, along with calcium, potassium and magnesium.
- They have a high content of fiber and folate.
- They contain very little fat or sodium.
What bitter vegetables should you include in your diet?
- Ruccola
- Broccoli
- Brussels sprouts
- Salad
- Cucumber
- Zhacai, or brown mustard
- Cauliflower
- Watercress
- Artichokes
- Celery sticks
- Endive
It can also be interesting to know that there are certain drinks that help you take care of and heal your liver. Just remember not to consume excessive amounts of these.
- Coffee
- Tonic water (it is rich in quinine)
- Vendelrot te
- Thistles
- White tea
- Lemon juice
- Grapefruit juice (or plain grapefruit)
As a conclusion to today’s article, do not forget that the liver has an incredible power. It can regenerate itself, if you give it the nutrients it needs. Nevertheless, you should always listen to the advice of your doctor and follow a treatment that is tailored to your special needs.
