RECIPE OF THE MONTH – AUGUST

Foods to Support the Liver 

Eating specific foods, herbs, spices and teas can assist the body’s detoxification pathways, which helps to mitigate the effects of pollution, toxins and xenobiotics. Detoxification refers to the process of turning fat- soluble toxins and xenobiotics into water-soluble compounds that can be eliminated via the urine or bile.

Cruciferous vegetables, especially broccoli sprouts contain a compound called sulforaphane. Sulforaphane plays an important role in phase 1 and 2 detoxification, helping to reduce the impact of all the environmental toxins that surround us. Home-grown sprouts are extremely cost-effective, or you can buy them ready-made in many health food shops and supermarkets. We grow them here at Yogahome and you’ll find them garnishing the avocado on toast available in our cafe.

Artichokes are often a staple in my salads. They’re not only high in fibre, but they contain compounds that help support the liver’s natural detoxification pathways. Artichoke is also used as a cholagogue. This is a substance that promotes the flow of bile from the gallbladder into the duodenum (part of the small intestine) helping to remove harmful toxins from your liver.

There’s a wide range or food, spices and teas that we can consume to help support the liver’s natural phase detoxification pathways which include:
Cruciferous vegetables: wild rocket (Arugula), pak choi, broccoli, Brussel sprouts, cabbage, cauliflower, Chinese cabbage, collard greens, radish, horseradish, kale, kohlrabi, mustard Greens, turnip, watercress 

• Alliums: onions, garlic, shallots, leeks
• Teas: dandelion tea, rooibos tea, green tea
• Herbs and spices: turmeric, rosemary, parsley, coriander
• Lemon, berries, apples, cranberries, grapes, avocado, papaya, pomegranate
• Chlorophyll-rich foods (spirulina, chlorella, wheat/barley grass)
• Asparagus, beetroot, sweet potato, carrots
• Olive oil, olives
• Flaxseed, chia seeds, legumes
• Brown rice, oats, sorghum
• Good protein sources (lean organic, grass-fed meat, non-farmed organic oily fish- mackerel, sardines, salmon

The liver is the largest organ inside the body. It has multiple functions ranging from the production of proteins, cholesterol, and bile, to storing vitamins and minerals, and regulating blood clotting.  

So what can we do to protect our liver? 

Here are a few simple tips that can make a big difference to our liver health. 

• Eat specific foods to induce phase 2 detoxification
• Optimising bowel elimination routes
• Optimise lymph flow: dry skin brushing, lymphatic massage, compression wraps
• Go organic to minimise pesticide intake of pesticides and other xenobiotics from the food chain
• Minimise exposure of xenobiotics in toiletries and household products
• Avoid use of plastics with foodsAvoid char grilled, smoked foods and cooking at high temperatures
• Reduce or eliminate alcohol
• Avoid unnecessary medications
• Avoid foods in saturated fats, refined carbohydrates and sugar
• Avoid skipping meals or overeating, to ensure stable blood sugar levels 

Note: The information provided is not medical advice, but for general nutritional informational purposes only. Always consult a health professional in the area of your particular needs or for a specific condition.