The better your liver is at detoxification, the fewer toxins you will have in your body. If your liver health is compromised, you will have a greater quantity of toxins running around your bloodstream, causing free radical damage and wear and tear to your organs and tissues. The delicate retina and macula in the eyes are particularly vulnerable to free radical damage, and this can have a devastating effect on vision. Free radicals can attack the retina and result in the breakdown of healthy tissue.
Adopt a liver- and gut-friendly diet.
Nope, you don't need a fancy cleanse. What you need is a balanced, plant-dense diet that promotes healthy body composition and contains diverse nutrients and phytonutrients that support liver and gut health.
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It's been shown in multiple clinical research trials that routines that help you achieve a healthy body weight and composition are linked to less accumulation of fat in the liver (as indicated by liver health and liver function biomarkers). In fact, higher levels of body fat and the subsequent negative impact on the liver is even seen in those who appear to be metabolically healthy.
A good first step: Ditch the processed foods and drink more water. Skip most prepackaged foods, excess caffeine, and alcohol, and focus on whole foods (organic when possible)—including vegetables, fruits, whole grains, beans, nuts, seeds, sustainably raised meats, fish, eggs, and minimally processed oils, such as olive, avocado, or coconut oil.
Eating a clean, whole-food-centric diet means taking a break from most of the foods, additives, and pesticide residues that tax your system while adding in nutrient-dense foods that will nourish the body.
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Consider ditching common sources of food sensitivities and allergens, including gluten (for some). This can help support optimal gut health and barrier function, thereby reducing the number of toxins that enter your bloodstream (which your liver is ultimately tasked with filtering and removing).
Hyman recommends 8 to 10 glasses of filtered water daily. Some experts believe warm water (with or without lemon) is even better because it helps promote good digestion and optimal functioning of the lymphatic system, both of which support liver health and the body's detoxification pathways.
Ferira takes a more global approach to healthful eating, simplifying things further: "If we focus more on just coloring our plates with diverse plants while embracing brilliant flavors and the joy of coming together over food, we'll be naturally consuming antioxidant powerhouses (the boots-on-the-ground detox bioactives) and less stressed about food—and all better for it."
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Liver-friendly foods.
Once you've got the basics down, you can start adding in targeted foods that promote healthy liver functioning—i.e., fuel glutathione production, bind heavy metals and toxins, and help stimulate bile flow.
Here are 13 of our favorite liver-friendly foods:
Almonds
Almonds, sunflower seeds, peanuts, wheat germ, salmon, and avocado are all great sources of vitamin E, a potent antioxidant that research suggests can combat oxidative stress and help bolster liver health.
Artichoke
Bile helps to transport toxins so they can be removed from the body, so healthy bile flow is essential for optimal liver health and toxin removal. Artichoke contains phenolic derivatives that have been used for centuries to stimulate bile flow and help protect the liver.
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