Crucial to digestion, metabolism, detoxification and our immune system the liver is one of the bodys’ most vital, yet often overlooked, organs. Post isolation seems the perfect time to put the liver in the spotlight and look at some simple ways we can support this dynamic part of our anatomy.

In combination with other systems of the body the liver is the ultimate multitasking organ. The majority of us would be aware of its detoxifying cababilities – especially when it comes to removing the toxins from alcohol, but did you know that the liver plays a pivotal role in the digestion and metabolism of the food we eat, the storage of varous vitamins and minerals, the balance of our blood and hormones, helps to keep our cholesterol levels in check and is essential to the health of our immune system. When the liver is not functioning at its prime there’s a good chance we aren’t functioning at our prime either.

What happens when things go wrong?

Poor diet, excessive alcohol consumption, long term use of medications and exposure to environmental toxins can all contribute to an unhealthy liver.

Symptoms of poor liver function include:

  • Feeling sluggish and tired
  • Carbohydrate cravings
  • Difficulty in losing weight
  • Digestive problems
  • Increased inflammation in the body (aches, pains, headaches, allergy symptoms)
  • Itchy skin
  • Nausea and/or loss of appetite
  • Abdominal pain and/or swelling

If you experience one or more of these symptoms you may want to visit your doctor for some liver function tests.

Nutritional tips to Love your Liver

Given that poor diet can contribute to poor liver health it makes sense that good nutritional choices can help support and nurture your liver. The following are all great ways to love your liver.

  • Eat plenty of fibre. Many of the toxins processed by the liver bind to fibre and can then be removed from your system. Ensuring you eat plenty of fibre each day in the form of vegetables, fruits, nuts and wholegrains.
  • Moderate your alcohol intake.
  • Adequate good quality protein each day helps build and protect a healthy liver. Aim for a palm sized portion of protein at each meal and don’t forget your plant proteins.
  • Include cruciferous vegetables such as broccoli, kale, cauliflower, watercress & brussel sprouts to help support the liver in its detoxification role.
  • Avoid sugary snacks and drinks.
  • Incorporate bitter foods into your diet. These foods include rocket, dandelion, mustard greens and help improve the digestive function of the liver.

Beetroot juice is a popular choice when looking to support inflammtion levels in the liver. Why not try juicing beetroot, carrot, celery, apple and ginger for a great anti-inflammatory boost.

Try this recipe as a simple and delicious side at your next barbecue to include some bitter greens.

 Cucumber and Watercress Salad

Ingredients

1 continental cucumber, diced
1 bunch of watercress, trimmed
3 Tablespoons dill, finely chopped

Dressing

2 Tablespoons olive oil

1 Tablespoons white wine vinegar

1 teaspoon Dijon Mustard

Method

Combine cucumber, watercress and dill in a large salad bowl.
Whisk the olive oil, vinegar and mustard together.

Season with salt and pepper.

Pour dressing over salad and toss well to combine.