How much do you know about your liver? Did you know your liver is your body’s second largest organ? Your liver is responsible for bile production, protein building, and adjusting your cholesterol levels. Additionally, your liver helps you store sugar, regulate hormone levels and absorb fats. The liver is a major organ responsible for a person’s wellness.
Every day, you make positive choices for your body. Fortunately, some options can positively impact your liver.
1. Include Tea and Coffee in Your Diet
Did you know that about 60% of all Americans have a cup of coffee daily? Coffee is loaded with antioxidants, such as polyphenols and hydrocinnamic acids. Tea also contains antioxidants. Most people receive antioxidants from coffee and tea. The Western diet relies more heavily on beverages for dietary antioxidants than other diets.
If you find tea or coffee too bitter, however, there are various ways to sweeten your beverages. For tea and coffee, many people choose honey as a sweetener. Other forms of sweeteners include:
- Cocoa powder
- Vanilla
- Dates
- Cinnamon
- Stevia
Cream or milk in coffee and tea are also good choices, particularly in moderation.
2. Try Including Supplements
The use of supplements can help support a health-positive lifestyle. For example, liver support supplements can be a great option for your body. These supplements often include antioxidants like curcumin, green tea extract, and alpha-lipoic acid, known as anti-inflammatories.
Many of the ingredients can aid in maintaining blood fats and lipids or support liver function. Your liver detoxifies your blood, so choices supporting your liver’s base functions may help optimize healthy functionality.
3. Prepare Meals With Cruciferous Vegetables
Cruciferous vegetables are veggies full of vitamins K, A and C. Some vegetables in this category include:
- Brussel sprouts
- Cauliflower
- Cabbage
- Collard greens
- Kale
- Broccoli
- Bok choy
The prominent complaint people have about cruciferous vegetables is that they tend to be bland on their own. Most people do not enjoy them uncooked. To integrate more vegetables into your diet, start with the seasoning. You can alter the taste of your vegetables by roasting your vegetables with turmeric, rosemary, black pepper, garlic or any other choice of seasonings.
Additionally, you can create a sauce for your vegetables. Stirfry sauces, aiolis and hot sauces can enhance the taste of your food.
4. Consume Blueberries and Cranberries Regularly
While many people like to consume blueberries and cranberries as standalone fruits or dishes, there are various ways to add berries to your diet. Cranberries have a bitter flavor when cooked alone, but you can add them to pancakes, muffins and oatmeal. Blueberries can also be added to various sweet breads, pastries or breakfast options.
If you want to integrate cranberries and blueberries into other meals, consider adding them to a salad with red wine and balsamic vinegar. You can also add berries to smoothies for a cool treat throughout the day. Adding protein powder or nut-based milk can help you create a more balanced smoothie.
5. Cook With Olive Oil
A common myth about olive oil is that its low smoke point can cause trans fats to form. However, the low smoke point allows the oil to stay stable on high heat. While you can lose some of the flavors of the olive oil in the cooking process, you can cook just about any food you would with other types of oil. Experiment with olive oil to determine your preference in flavor for different foods.
When cooking with olive oil, wait for the oil to shimmer rather than smoke. Additionally, make use of a splatter screen. When you cook ingredients with moisture, the oil can splatter and if you want to stay safe and avoid oil stains, you need a splatter guard.
Support Your Liver Function
Your body is made up of systems that support your general wellness. Your liver is one of the largest organs responsible for various functions, including cleansing your system. To maintain a health-friendly lifestyle, consider what you can add to your daily life.