Grapefruit is high in naringin, which
humans metabolize as naringenin, an antioxidant
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preventing oxidative damage. Some studies show
naringin may reduce the risk of cirrhosis and hepatic
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in the liver. Naringin also helps the liver’s ability to
metabolize alcohol and protects against some of its
damaging effects. Try this: Toss grapefruit sections
with cubed avocado, frisée, pomegranate seeds and
pistachios or combine chopped grapefruit sections
with minced red pepper, red onions, jalapeño peppers,
cilantro and lime juice for a zesty salsa.Blueberries are rich in anthocyanins,
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protect the liver from oxidative stress. Some
studies suggest blueberries, as well as cranberries,
protect against liver damage and reduce the risk of
āEURVLVTry this: Simmer mashed blueberries with
minced onion and sprigs of fresh thyme then purée
for a savory jam; combine blueberries, Greek yogurt
and chia seeds, refrigerate overnight then top with
chopped pecans for a quick breakfast bowl.Beetroot juice has traditionally been
used as a remedy to activate liver enzymes
and increase bile, which helps the liver’s detox
function. It’s high in betalains and other compounds that
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oxidative stress and reduce the risk of liver damage. Try
this: Juice whole beets, ginger, carrots and green apples
for an uplifting morning beverage; combine beet juice,
grapefruit juice, lime juice and sparkling water and
garnish with lime wedges.Coffee protects against fatty liver
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show drinking coffee lowers the risk of
cirrhosis, a condition that’s marked by scarring of the
liver, even in people with chronic liver disease. It may
also protect against liver cancer and reduce mortality in
people with chronic liver disease. Try this: Blend cooled
espresso with vanilla Greek yogurt, freeze in an ice
cream maker and top with shaved chocolate; simmer
coconut milk with ginger, turmeric and honey, strain
and add to brewed coffee; mix instant espresso powder,
coconut sugar, chipotle powder and garlic powder and
GRA use as a rub for grilled salmon.
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NUTRIENTS FOR LIVER HEALTH
MILK THISTLE, from a flowering plant native
to the Mediterranean, is a traditional liver tonic
in herbal medicine. It’s high in silymarin, an
antioxidant with anti-inflammatory and immune-
supportive properties. Studies show milk thistle
is effective in treating alcoholic liver disease,
hepatitis and nonalcoholic fatty liver disease
and can protect the liver from damage caused by
toxins and alcohol. Some research also suggests
it may even reduce the risk of liver cancer.BURDOCK ROOT, a vegetable related to the
sunflower family that’s native to Asia and Europe,
has a long history of use in Chinese medicine
as a liver tonic. It’s rich in compounds with
antioxidant and anti-inflammatory activities,
and studies show it can protect the liver from
damage caused by toxins, acetaminophen and
chronic alcohol consumption.BETAINE, a compound found in beets and
many other foods, is typically used to promote
cardiovascular health. Studies show it can also
help break down fatty acids in the liver and may
help treat nonalcoholic fatty liver disease. Other
research shows betaine can protect the liver
from inflammation and damage caused by
toxins and chronic alcohol consumption.CURCUMIN, the active compound found in
turmeric, protects against inflammation and free-
radical damage and is widely used in Ayurvedic
medicine. Studies show curcumin can protect
the liver from damage caused by toxins, chronic
alcohol intake and a high-fat diet. It’s poorly
absorbed, so look for supplements formulated
with piperine, a compound in black pepper
that dramatically increases absorption.cleaneating.com 103