Love Your Liver

Is liver health something that most of us give much thought to?  I think we are all aware of the damage that excess alcohol can do to our liver, and may have tried to cut down our overall unit intake, or have a period of abstinence.  However processing alcohol is not the only function of the liver, and it is only when we consider all the other function of the liver, can we really appreciate how important it is to look after and respect your liver.It may be surprising to know that the liver is the largest organ in our body, weighing in at an impressive 3lb in the average adult.  It is situated to the right of your stomach and is tucked under the bottom right of your ribcage. Not only does it process alcohol and all the chemicals and environmental toxins we encounter on a daily basis, but also stores our fuel in the form of glycogen, which is broken down and released as glucose when the body requires fuel. The liver is also responsible for bile production, (a substance like washing up liquid which helps to break down fat - or emulsification to give it the correct title), stores some of our essential vitamins - vitamins A, B12, D, E and K, and the minerals iron and copper.  The liver also synthesizes cholesterol.  Choosing specific liver friendly or liver cleansing food can help to keep your liver functioning optimally.

• In order to stimulate digestive enzymes and bile production, try a small salad of bitter greens such as rocket, watercress and dandelion.  This can be eaten just before or with your main meal.  Globe Artichokes are renowned for their ability to stimulate bile production, so are well worth including if you are having a rich or fatty meal.
• Apple, celery, carrot and beetroot are natural liver cleansers, try raw, chopped in a salad or juiced for an instant super-charged vitamin and mineral shot.  Beetroot contains betaine which is needed for the production of S-adenosylmethionine (SAM-e) which is converted in the liver into glutathione.  Glutathione is needed for effective detoxification.·
• Eat 2 to 3 avocadoes a week; they do contain fat, but it is the good sort of fat.  Research has shown that avocadoes lower the "bad" LDL cholesterol and increase the "good" HDL·
• Brassicas such as broccoli, cauliflower, kale, Tenderstem and cabbage are bursting with essential compounds that help support detoxification.  Stir-frying or steaming helps to retain more of the valuable nutrients.  The health benefits of brassicas are largely due to the high levels of glucosinolates, which assist in the process of breaking down toxic substances.·
• Onions, leeks, shallots and garlic contain high levels of sulphur, to help support bile production and processing of toxins.·
• Red and purple berries have some of the highest levels of antioxidants.  Antioxidants help to neutralize harmful free radicals.  Top tip for summer, make the most of the abundant crop of free blackberries that grow in the countryside, freeze them to keep you going all winter when imported berries are so expensive.

So how do you put this into practice? - An ideal day would look something like this

• Breakfast  Porridge, natural bio yoghurt, handful of red or purple berries
• Snack  Green tea, carrot sticks and houmous
• Lunch  Watercress, rocket, avocado and beetroot salad with cold chicken - large glass of sparkling mineral water and lemon
• Snack    Oatmeal cookie. Green tea
• Dinner    Seared salmon, spinach, herby green lentils, fresh fruit salad.