How to Support a Healthy Liver
The liver is essential to life as it filters toxins out of the blood and breaks down vitamins and minerals so that the body can use them. Most people assume that they have a healthy liver, as it never causes them any trouble. However, the truth is that unless you consciously take care of your liver and provide it with the elements it needs, it may not be functioning as well as it should. Unfortunately there are very few signs of liver distress until it fails seriously. Learn more about your liver’s role and make a pledge to give it the diet it needs to best fulfill its role.
Vitamin A is a most important support to a healthy liver. It enables it to dispose of excess waste and improves the immune system. The recommended daily allowance is 700-900 mcg and around 50% can be found in any good multivitamin. The rest can be found in eggs, meat, dairy products, white fish and many orange-colored fruits and vegetables.
Vitamin C is proven to promote a healthy liver as it aids the absorption of iron, protects the body from infection and helps counter harmful free radicals. Drink a glass of orange juice every day or take a simple 500mg vitamin C supplement to flush fats from the liver and help reduce jaundice. Citrus fruits, peppers, broccoli and strawberries are also good natural sources of vitamin C.
Vitamin E is a fat-soluble vitamin and the body stores any excess in the liver. For this reason daily supplements of vitamin E should not exceed 1000 mg unless prescribed by a doctor. A correct balance of vitamin E in the body will help fight liver disease, particularly those associated with obesity. It also helps break down vitamins A and K, making them able to be processed into the bloodstream. Natural sources of vitamin E are green leafy vegetables, nuts, avocados and peanut butter, but are you really getting enough of these each day?
All the B vitamins play different roles in supporting a healthy liver. Thiamin (B1), riboflavin (B2) and niacin (B3) all help to break down protein and carbohydrates into a digestible form for use in the body. Folic acid (B9) helps the liver to dispose of toxic waste and assists in the processing of nutrients. B12 reduces harmful byproducts from the breakdown of red blood cells in the liver.
By eating a healthy balanced diet with five portions of fresh fruit and vegetables, your liver should be receiving all the nutrients it needs to function. A daily multivitamin is a good way of topping up any shortfalls, and don’t forget that glass of orange juice every morning!