Friday, March 6, 2015

Anti-inflammatory/Inflammatory and liver supportive foods

Foods that support liver function:


  • Parsley / Cilantro – good for removing heavy metals
  • Cruciferous vegetables - Crucifers contain vital phytonutrients—flavonoids, carotenoids, sulforaphane, and indoles—to help your liver neutralize chemicals, pesticides, drugs, and carcinogens. Crucifer foods include broccoli, cabbage, cauliflower, bok choy, and daikon, a root rich in phenolic compounds that could prevent the formation of carcinogen in your stomach in response to foods made with hydrogenated oils and sodium nitrite.
  • Dark leafy greens - Kale, Brussels sprouts, and cabbage are powerful brassica vegetables that contain high levels of sulfur, which supports your liver in its detoxification process, triggering it to remove free radicals and other toxic chemicals.
  • Carrots - may help to protect the liver from the toxic effects of environmental chemicals 
  • Sea Vegetables- sea vegetables detoxify your body by preventing assimilation of heavy metals, such as cadmium, as well as other environmental toxins.
  • Alliums (garlic, onions, shallots, leeks) - contains an active sulfur-based compound called allicin, a critical supporter of liver detoxification.  
  • Eggs—Eggs provide some of the highest-quality protein, containing all eight essential amino acids, cholesterol, and the essential nutrient choline. Your liver needs these essential amino acids to perform detoxification processes. Choline a coenzyme needed for metabolism, is found in the egg yolk and protects your liver from a wide range of toxic substances, while detoxifying heavy metals. 
  • Choline is also available in shrimp and to a lesser degree: fish eggs, scallops, cod.  And at about 1/3 the level, choline can be found in dark green leafy vegetables as well. 
  • Artichokes—Two phytonutrients found in artichokes, cynarin and silymarin, have been shown to nourish your liver, increase bile production, and prevent gallstones.
  • Berries and apples—Blueberries, strawberries, raspberries, and cranberries are among nature's superfoods because they contain phytochemicals—antioxidant-rich plant compounds that help your liver protect your body from free radicals and oxidative stress, which have been linked to chronic diseases and aging. Anthocyanin and polyphenols found in berries have been shown to inhibit the proliferation of cancer cells in the liver.
  • Flax seeds—A great source of omega-3 essential fatty acids, freshly ground flax seeds help regulate hormone levels.
  • Hemp seeds—A mix of clean omega-6 and omega-3 fats, hemp seeds help ease inflammation while lowering dangerous blood fat levels.
  • Chia seeds—Chia seeds are all-around nutritional powerhouses. Three tablespoons contain 5 grams of protein, 200 milligrams of calcium, 10 grams of healthy fat, and 12 grams of fiber.
  • Coconut oil—An extremely healthy saturated fat, coconut oil is easy to digest and is almost immediately broken down by enzymes in your saliva and gastric juices. This means pancreatic fat-digesting enzymes are not essential, which produces less strain on your liver so it can work more efficiently.
  • Avocado—A vital source of monounsaturated fat rich in oleic acid, avocados contain glutathione, an essential nutrient for liver health.
  • Cold-pressed, unrefined extra-virgin olive oil—Unadulterated olive oil is rich in phenols, the same anti-inflammatory compounds found in berries and apples. Daily consumption of olive oil supports the liver in decreasing oxidative stress in the body.
  • Ginger—Gingerol antioxidants possess anti-inflammatory, antiviral, and antimicrobial properties. Ginger supports detoxification by nourishing your liver, promoting circulation, unclogging blocked arteries, and lowering blood cholesterol by as much as 30 percent.
  • Cumin—shown to boost the liver's detoxification power while stimulating the secretion of enzymes from the pancreas, which helps your system absorb nutrients.
  • Coriander—Coriander seeds have been shown to hep the liver lower blood lipids among those with obesity and diabetes, lowering triglycerides and LDL (bad) cholesterol, while increasing HDL (good) cholesterol. Fresh cilantro leaves help remove heavy metals from the body, mobilizing mercury, cadmium, lead, and aluminum that's been stored in the brain, spinal cord, and central nervous system so your body can eliminate them.
  • Cardamom—This member of the ginger family helps improve digestion by stimulating the flow of bile, which is critical in fat metabolism. Cardamom accelerates the gastric emptying rate, relaxing the stomach valves that prevent food from entering the small intestine, allowing nutrients to pass on to the small intestine without excess effort.
  • Cayenne—stimulates your circulatory system, increasing the pulse of your lymphatic and digestive rhythms, heating your body. 
  • Cinnamon—Used for centuries for flavoring and medicine, cinnamon keeps sticky platelets from forming clots in your arteries, boosts metabolism, and prevents candida, a condition characterized by yeast overgrowth.
  • Fennel—The essential oils in fennel prompt the secretion of gastric juices, helping to lower inflammation in your digestive tract and diminish aide product. This allows your body to absorb nutrients more efficiently.
  • Turmeric—The curcumin compounds in turmeric have been shown to heal your liver, aiding in detoxification and strengthening your whole body.
  • Marine-based vegetable protein—Microalgae contains protein, along with high levels of chlorophyll, which helps heal you by removing toxic drug deposits and heavy metals in your body, improve liver function, and neutralize carcinogens.
  • Grapefruit – Eating or drinking grapefruit juice can help your liver flush out carcinogens and toxins. This fruit is also high in both vitamin C and antioxidant properties.
  • Beets – Beets are high in plant-flavonoids, which can improve the overall functions of your liver.
  • Lemons and Limes –help cleanse out toxic materials and aid the digestion process.
  • Walnuts – are high in glutathione and omega-3 fatty acids, which help support the liver through its cleansing process.
  • Green tea – full of plant antioxidants known as catechins, a compound known to assist liver function.



Inflammatory foods:

  • Trans fat
  • Refined Sugar
  • Grains
  • Dairy
  • Alcohol
  • Artificial Additives and Preservatives (Especially MSG)
  • Red-meat, especially feedlot (commercially raised) meat


Sometimes Inflammatory foods (varies by person- this is why I’m getting tested):

  • Legumes
  • Egg whites (even though, as listed above, egg yolks provide liver support)
  • Nuts and seeds (some are anti-inflammatory -  this is a tough one)
  • Nightshades (hot and sweet peppers, tomatoes, potatoes except sweet potatoes, paprika, pimento, etc)




Resources:
http://www.globalhealingcenter.com/natural-health/liver-cleanse-foods/
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=50
http://eatlocalgrown.com/article/12131-top-10-inflammatory-foods-to-avoid-like-the-plague.html
http://www.huffingtonpost.ca/2012/09/13/foods-for-liver_n_1880715.html
http://www.rodalenews.com/foods-your-liver
http://articles.mercola.com/sites/articles/archive/2013/12/28/carrot-health-benefits.aspx
http://wellnessmama.com/575/how-grains-are-killing-you-slowly/


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