2019-01-01_Clean_Eating

mind & body boosters

After a long holiday season of indulging in

sugar, fat and alcohol, your liver may need

a little extra care. Try these foods shown

to help strengthen the liver, improve its

detox processes and protect it from damage.

BY LISA TURNER

JANUARY/FEBRUARY 2019

Get the recipe

cleaneating.com/beetsalad

7

Foods

to Protect

Your Liver

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Artichokes are rich in cynarin,

chlorogenic acid and other compounds

that boost the liver’s detox pathways,

protect against oxidative stress and reduce the

risk of liver damage. It’s also high in inulin, which

stimulates components of the immune system.

Try this: Steam whole artichokes then serve with

warm olive oil infused with rosemary and garlic;

toss chopped artichoke hearts with cannellini

beans, black olives, roasted red peppers and

baby arugula; quarter baby artichokes, grill until

tender then toss with a dressing of minced

shallots, grapefruit juice and olive oil.

Green tea is high in catechins,

antioxidants that improve blood

markers of liver health, boost liver

enzyme levels and protect against oxidative

stress and fat deposits in the liver. Some research

indicates that green tea may also reduce the

risk of liver cancer. Because some studies

suggest concentrated green tea supplements

can increase the risk of liver damage, it’s best to

drink it in its natural form. Try this: Cook brown

rice and dried mushrooms in a broth of strong

brewed green tea, tamari and ginger; combine

matcha green tea powder with minced garlic,

ginger, sesame oil and rice vinegar for a robust

Asian dressing; purée cooled green tea with

cucumber, baby spinach and honey for a

refreshing beverage.

Broccoli sprouts, like other

cruciferous vegetables, are rich in

sulforaphane and other compounds

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from damage. In one study, men with fatty liver

disease who took broccoli sprout extract showed

improved liver enzyme levels and decreased

oxidative stress. Try this: Toss broccoli sprouts

with sliced red onion, pomegranate seeds,

walnuts, feta cheese and olive oil; roll broccoli

sprouts, avocado, carrots, cucumbers and

cooked brown rice into sheets of nori for

quick veggie sushi; sauté shallots and wild

mushrooms in olive oil and garlic, add broccoli

sprouts to warm and toss with pasta.

102 cleaneating.com