Eleven Great Foods to Detox and Protect Your Liver

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By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers: The Fat Burning
Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix
Your liver is an amazing organ. It is quietly chugging away right now, working hard
to metabolize and break down toxic substances that your body encounters.

The liver performs about 500 or more necessary functions in the body,
including:
 The liver produces a substance called bile, which helps to break down fats
for digestion in the small intestine.
 The liver metabolizes and utilizes nutrients from the food you eat.

 Produces certain necessary clotting compounds for the blood.

 Creates cholesterol which is necessary for building hormones.

 Converts glucose in the blood into glycogen for storage.

 Processes hemoglobin and stores iron.
 Helps create certain immune factors for fighting infection.
  Metabolizes drugs and other toxins.
 Helps break down and clear old red blood cells.
 Regulates and maintains hormone levels.
 Helps to manage levels of glucose in the blood.

 Creates ketones for energy when blood sugar is low.

 The liver is also the central area for cholesterol creation and disposal.
You may not even think about your liver, but it is absolutely vital to your health and
your life. If your liver isn’t functioning properly, your health will take a serious
downturn. Poor liver health can eventually lead to death.
Increasing rates of liver disease

Liver disease is unfortunately on the rise. The number of deaths from chronic liver
disease and cirrhosis has increased every year since 2007, according to the Centers
for Disease Control and Prevention. Liver disease is now among the top 15
causes of death for Americans.
One of the most common liver diseases is Fatty Liver Disease, or Non-Alcoholic
Fatty Liver Disease (NAFLD). Which is generally caused by a high intake of
processed grains, vegetable oils, corn syrup and sugar. Carbohydrates—especially
in the form of liquid carbohydrates, aka sugary drinks—are quickly converted into
fat in the liver, and stored.
When the liver gets too full of fat, it cannot function properly. This leads to a more
progressive form of liver disease called Non-Alcoholic Steatohepatitis. This liver
condition causes scarring of the liver and cirrhosis. By this stage, the disease has
progressed to chronic liver inflammation, possible liver failure, and will advance to
liver cancer.
Other conditions or diseases that affect the liver include:
 Medications like acetaminophen (Tylenol), NSAIDS—especially diclofenac,
statins, amoxicillin, amiodarone, allopurinol, anti-seizure medication,
isoniazid, azathioprine, methotrexate, and some antipsychotics.
 Hepatitis A, B, C, D, and E
 Mononucleosis (Epstein Barr virus)
 Too much iron
The liver is sort of hidden, and you can’t really feel your liver, so you may not give it
much thought. When your liver is overloaded and not functioning, you don’t
necessarily know it.

Early signs of liver dysfunction may be vague and difficult to pinpoint. Liver
dysfunction can manifest as weakness, fatigue, achy joints, to nausea, vomiting,
weight loss, itchy skin, and yellowing of the eyes and skin (jaundice). Liver
dysfunction can even manifest as lowered cognitive function and dementia.
So just how do we support the liver, help it
detox and regain health?
Like most things that have to do with our health, supporting the liver is a
wholistic venture. Diet and nutrition sit at the top of the list of priorities for liver
health, but lifestyle matters greatly. Sleep, alcohol use, stress, medication, weight
loss and nutrition are all a part of the big picture. It’s important to protect the
liver from all angles, since it is one of the primary organs of the body. Your body
just cannot function without a healthy liver.
While liver health depends on what you are doing right, here are some important
things to AVOID to maintain your liver health:
 1. Reduce all refined carbohydrates—avoid foods with added sugars,
especially sugary drinks with high fructose corn syrup. Stay away from any
type of refined grain products including bread, pasta, snacks, desserts.
2. Avoid vegetable seed oils—Soybean oil, cottonseed oil, corn oil, canola
oil, sunflower oil, safflower, peanut oil, and any “vegetable” oils are all
highly inflammatory to the liver and digestive system. Linoleic acid, one of
the main ingredients in vegetable oils, will lead to elevated liver enzymes
and a fatty liver.
3. Cut back on alcohol—It goes without saying to cut back on alcohol, as it is
highly inflammatory to the liver. However, alcohol use can creep up slowly
and go unnoticed until you begin to exhibit health problems. The more you
drink in a particular time period, the more the liver must work to clear it.
Ethanol alcohol is metabolized a substance called
acetaldehyde. Acetaldehyde is far more toxic than the alcohol and it
can build up in the liver. Keep alcohol use down to 1-2 glasses of wine per
day, and avoid mixed drinks which usually include sugary mixers or simple
syrup.
4. Eat a low carb diet to lose excess body fat—When you reduce
carbohydrate intake, your appetite decreases, and you begin to burn fat,
instead of relying on glucose. A low carb diet increases your insulin
sensitivity, which is a good thing for your liver and your whole body.
Burning body fat for energy will also help to clear the excess fat from the
liver and cut your chances of Fatty Liver Disease.
5. Burn off excess glycogen stored in the liver with exercise—The liver
converts glucose in the blood to glycogen and stores a small portion of it
for emergencies. When the liver is full of glycogen, any excess
carbohydrates or sugar ingested is then stored as fat, often in the liver.
Exercise and intermittent fast will help you deplete glycogen in the liver
and reduce stored fat.
Foods and supplements for better liver health
Let’s look at some of the foods that promote liver health, help to detoxify the liver,
and reestablish the full functions of the liver.

Choline is an essential nutrient for liver health. Choline is a nutrient that is found
primarily in egg yolks and beef liver. Choline is converted into a brain chemical
called acetylcholine, is responsible for helping muscles contract, and plays
an important role in cognitive brain functions including short term memory
focus. Most choline is metabolized in the liver where it is converted into
phosphatidylcholine, which assists in ridding the liver of excess fatty acids.
The body can make small amounts of choline, but it is super important to eat foods
high in choline, especially for women over the age of 45-50. In women, estrogen is
partially responsible for synthesizing choline, and as estrogen levels decrease, a
woman’s need for additional choline increases. This is why women over the age of
50 are often at high risk for Fatty Liver Disease.

Cruciferous
vegetables include kale, cabbage, brussels sprouts, broccoli, turnips, arugula,
radishes, collards, cauliflower and bok choi. All of these cruciferous vegetables are
high in a nutrient called sulforaphane. This nutrient helps to lower liver
inflammation and helps to detoxify the liver. Sulforaphane helps to get rid of fat in
the liver, detox out poisonous substances, alcohol, and medications.
Cruciferous vegetable sprouts have even more powerful concentrations of
sulforaphane, which is often destroyed by cooking. Cruciferous vegetables also
contain many other phytonutrients that protect against cancer and promote the

health of the entire body.

Garlic is known as a superfood and a health food for the whole body but it is
especially helpful for liver health. Garlic is loaded with Sulphur, vitamins, minerals
and a powerful substance called allicin, all of which have antibacterial, antifungal,
antiviral, and anti-inflammatory properties. Garlic is also very protective against
cancer.
A study conducted in 2020 on 98 people with NAFLD found that those who took 800
mg of garlic powder per day for 15 weeks experienced significant reductions in liver
enzymes ALT, AST, as well as LDL (bad) cholesterol, and triglyceride levels. And over
half the participants of the study showed improvements in liver fat levels from the
garlic. Additionally, studies have linked raw garlic intake to a lower risk of liver

cancer.
Coffee is one of my favorite health foods, and it’s great for your liver as well.
Many studies have shown that drinking coffee, especially organic black coffee,
protect against fatty liver disease and reduce inflammation.
Drinking coffee helps lower the risk of liver scarring, called cirrhosis in people with
chronic liver disease. Coffee drinkers also have a lower risk of developing a
common type of liver cancer, and coffee seems to have anti-inflammatory
effects on the liver also. For those who drink about 3 cups a day of coffee, it
lowered the risk of mortality from liver disease. And coffee increases levels of
glutathione, a powerful antioxidant that protects the liver, strengthens the immune
system and aids in energy production.

Beets and beetroot juice have been used for many years as a remedy to
activate natural detoxification liver enzymes and increase bile, which aids the
liver’s ability to detoxify itself. Beets are high in a nutrient called betalains and other
compounds that reduce inflammation, protect against oxidative stress and reduce
liver damage. Beets also help to increase nitric oxide, which helps to relax blood
vessels and allow them to carry more oxygen rich blood to all parts of the body,
including the liver.

Artichokes displayed for sale

in the open daily market of Campo De Fiori, Rome, Italy
Artichokes contain two natural chemicals cynarin, and silymarin, which aid in
detoxifying the liver, stimulating the kidneys, and increasing the flow of bile. Bile,
which is created the liver, helps digest fats and break down cholesterol. Cynarin can
be used as cholesterol lowering agent, and tests show it can decrease total
cholesterol by almost 20%, and LDL by 23%.
Since bile is responsible for digesting fats and absorbing fat-soluble vitamins,
artichokes are also excellent for digestion. The soothing power of artichokes also
helps reduce inflammation. Cynarin and silymarin are also immensely helpful to
cleanse the liver after medications, detox from dangerous chemical exposure, or
recover from chemotherapy for cancer treatments. And add another big plus for
the artichoke: if you drink too much alcohol it works well as a hangover cure—
detoxing and strengthening the liver and clearing your head.

Grapefruit is high in an antioxidant called naringin, or in humans it is naringenin.

This antioxidant is effective to reduce inflammation and prevent oxidative damage.
Some studies show naringin may reduce the risk of cirrhosis and hepatic fibrosis,
which is the development of excessive connective tissue in the liver. And
furthermore, naringin helps the liver’s ability to metabolize alcohol
and protects against some of its damaging effects.
Naringenin has also been shown to decrease the amount of fat in the liver and
increase liver enzymes that burn fat.
Although grapefruit as a food needs further study, the current evidence points to
the grapefruit being another excellent way to protect your liver and helping prevent

damage and inflammation.

Mushrooms have been proven to have medicinal benefits in many areas of health,
including liver health. Some early studies have suggested that mushroom
intake can help reverse non-alcoholic fatty liver disease (NAFLD) due to
mushrooms’ anti-inflammatory and antioxidant properties.
The best great anti-inflammatory, antioxidant and liver-protecting
mushrooms include porcini oyster, turkey tail and reishi mushrooms, but most all
edible mushrooms boost glutathione, the body’s primary antioxidant compound
that protects against free radicals and DNA damage.

Omega 3’s in fatty fish are one of the healthiest fats to reduce inflammation and
protect the body’s overall health. Omega 3 fatty acids have been shown to reduce
liver fat and triglycerides (fatty acids made from glucose), especially in those with
fatty liver disease or nonalcoholic steatohepatitis.
Keep in mind that consuming more omega 3 fatty acids is beneficial to the liver,
while consuming any omega 6 fats is highly inflammatory. Omega 6 oils are
processed vegetable oils such as sunflower, safflower, canola, corn, soybean,
peanut, cottonseed, or anything labeled “vegetable” oil. These omega 6 fats have
been found to promote the development of liver disease.

Dandelion is the unpopular yellow flower growing in almost everyone’s back yard,
but dandelion contains many powerful benefits, especially for the liver. This
somewhat bitter plant, officially known as Taraxacum officinale, has long been used
in herbal medicine and is known for its health benefits.
Dandelions are safe to consume raw, and are delicious in a salad, but you may also
consume dandelion as a tea. Dandelion tea has been used to promote liver
function in holistic medicine for thousands of years. Because dandelion is bitter, it
is known to stimulate bile flow, which works as a detergent, helping to cleanse,
detoxify and rid the liver of excess fats.
An important 2017 study found that carbohydrate polysaccharides present in
dandelion called does help to protect the liver against disease and support overall
liver function. Not sure how to eat dandelion? You can actually pick the young
leaves from your lawn, as long as they have not been previously sprayed with weed
killer. Dandelion greens are also available at many grocery stores. Dandelion greens
are great as an addition to salads, or may be sautéed with bits of bacon as well.

Extra virgin olive oil creates several protective effects on the liver–reducing
hepatic steatosis, fibrogenesis, fat oxidation and more. Extra virgin olive oil contains
high quantities of monounsaturated fatty acids, primarily oleic acid, and phenolic
compounds.
EVOO can help in the activation of different signaling pathways in the liver cells
to help prevent inflammation, oxidative stress, endoplasmic reticulum stress,
mitochondrial dysfunction, and insulin resistance, helping to prevent or even
resolve liver dysfunction. It only takes about 1 teaspoon of high quality olive oil to
help improve liver function and overall health.
Protect your liver
While the liver is an extremely resilient organ, it is vitally important to the overall
health of the body, so protecting the liver and promoting its health will protect your
health, prolong your life and help you feel amazing.

If you hadn’t already noticed, these are good health practices for your whole body.

What is good for your liver is also good for your brain, and your heart and your
digestive system.

I know you know what to do. Take care of yourself. I care!

References
https://www.hopkinsmedicine.org/health/conditions-and-diseases/liver-anatomy-and-functions
https://www.cnbc.com/2017/10/31/fatty-liver-disease-affects-80-million-americans.html
https://www.ncbi.nlm.nih.gov/books/NBK279393/
https://www.medicinenet.com/liver_disease/article.htm
https://www.goodrx.com/health-topic/liver/the-ten-worst-medications-for-your-liver
https://www.youtube.com/results?search_query=dr+berg+liver+detox
https://www.hsph.harvard.edu/nutritionsource/choline/
https://lpi.oregonstate.edu/mic/other-nutrients/choline
https://www.healthline.com/nutrition/herbs-for-liver#6.-Garlic
https://www.healthdigest.com/652048/this-is-what-garlic-can-do-for-your-liver/?
utm_campaign=clip
https://www.healthline.com/nutrition/11-foods-for-your-liver#1.-Coffee
https://www.cleaneatingmag.com/clean-diet/general-health/7-foods-to-protect-your-liver/
https://basmati.com/2018/05/23/3-liverloving-mushrooms-turkey-tails-reishi-oyster-mushrooms
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13 Foods Rich in Iodine

Written by Dr. Edward Group Founder

Iodine is an essential trace mineral that helps the brain function properly; it helps
your body properly metabolize the energy from food. In women, it ensures breast
and ovarian health , as well. The thyroid hormones T3 and T4 contain
the iodine molecule, and these hormones regulate your body’s metabolism .[1]

Eating foods rich in iodine helps the thyroid to manage metabolism, detoxification,
growth, and development. Although most people think of seaweed and seafood as
foods that contain high levels of iodine, there are also many delicious plant-based
foods high in iodine, from berries to potatoes.

The Recommended Daily Allowance (RDA) for iodine is provided below. [2] However,
given the many critical bodily functions iodine supports, many healthcare
specialists believe that these recommendations are too low. Note that if you have a
thyroid condition, whether hypothyroidism or hyperthyroidism , your healthcare
provider’s specific recommendations for iodine intake may vary from these
standard recommendations. In some cases, taking iodine can worsen your
condition so be sure to check with your provider.

Life Stage Serving Size

Infants birth-6 months 110 mcg (if not breastfeeding)
Infants 7-12 months 130 mcg (if not breastfeeding)
1-8 years 90 mcg (if not breastfeeding)
9-13 years 120 mcg
Teens >14 and adults 150 mcg
Pregnant women 220 mcg
Breastfeeding women 290 mcg

Iodine-Rich Foods
Sea vegetables and seafood are naturally high in iodine. The fruits and vegetables
listed below can vary in iodine levels depending on the soil in which they were
grown. Vegetables and fruit grown near the coasts will have higher iodine levels,
whereas produce grown inland will have lower levels if any. So while these values
give an estimate, iodine content will vary.

The most reliable sources of natural iodine are sea vegetables and seafood. Other
common sources are typically high in iodine because they were grown in iodine-rich
soil, fed fish in their diet (i.e., chickens and eggs), or fortified (i.e., grains). While
milk is a natural source of iodine, its levels were substantially higher in the past
because dairy farmers use antiseptic iodine solution to clean equipment as well as
the cow teats. [3] This practice has declined, and as a result, dairy is not as reliable
a source of iodine as it used to be. [2]
Eggs contain iodine because commercially raised chickens are fed fish in their
diets. [4] Bread typically contains iodine because bread conditioners containing
potassium iodate or calcium iodate are added; grains are not generally good
sources of iodine. [4]

Below are the top ten sources of iodine for your diet.

1. Sea Vegetables

The ocean is the source of most iodine-rich foods, including seafood and seaweed
(sometimes called sea vegetables). The most common use of seaweed in the U.S.
is, of course, as a sushi wrapper, but they are common in macrobiotic dishes and in
Japanese cuisine. Seaweeds tend to store heavy metals , so be cautious in
consuming too much. They can be dried, pickled, or used as a condiment. I
recommend sprinkling these into soups or salads: since they are high in salt, flaked
seaweed easily substitutes as a tasty alternative to salt. Some common seaweeds
used for cooking and snacking are below.

Nori
You probably know nori as the dark greenish-black seaweed used as a sushi roll
wrapper. It comes in sheets and is one of the lower-iodine seaweeds. One sheet
provides 16 micrograms (mcg) of iodine. [5] It is a red algae of the genus Porphyra.

Arame Kelp
Kelps have relatively high iodine content, but there are several varieties. Arame
(Eisenia bicyclis) has a mild, semi-sweet flavor and comes in dark brown strands.
One tablespoon of Arame contains about 730 mcg of iodine

Kombu Kelp
Kombu kelp (Saccharina japonica) is widely cultivated on floating oceanic ropes off
of Japan and Korea. It's one of the most popular sea vegetables in Asia. A one-inch
piece of kombu contains about 1,450 mcg of iodine

Wakame Kelp
Wakame kelp (Undaria pinnatifida) has a sweet but strong flavor. Japanese sea
farmers have cultivated wakame for centuries. It was popular during the
macrobiotic movement and is used in traditional Chinese medicine for various
health issues. One tablespoon of Wakame contains about 80/mcg of iodine.

Hiziki
In the scientific genus Sargassum, one tablespoon of hiziki — sometimes called
hijiki — not only contains about 780 mcg of iodine, but it also has high amounts
of calcium , iron, and magnesium . However, studies have also found it may contain
toxic amounts of inorganic arsenic at 67 to 96 mg/kg (other species tested had less
than 0.3mg/kg), [6, 7] and several countries have warned against consuming it. [8]
2. Cape Cod Cranberries

This antioxidant-rich fruit is another great source of iodine. According to one

analysis from 1928, cranberries had 26 to 35 parts per billion (ppb) of iodine (in
comparison, potatoes had 11 to 18 ppb, and cabbage and lettuce 6 to 20 ppb,
cored apples had 1 ppb). [9] These cranberries grow close to the ocean, and the
varieties closest to the sea had higher iodine. One website reports that four ounces
of cranberries (approximately three-quarters cup) contain approximately 400 mcg of
iodine. I recommend buying fresh organic berries or juice. [10] If you buy processed
cranberry juice, be aware of how much sugar it contains.

3. Raw Milk

Most dairy contains iodine, especially raw milk since it is the raw, pre-processed
state before making other products like cheese, yogurt, or ice cream. One serving
is 250 mL or one cup, and that contains anywhere from 56 to 110 mcg iodine per
serving. [2, 11] If you do partake in dairy, raw unpasteurized milk provides a healthier
option, and contains 20 amino acids, calcium, and beneficial probiotic bacteria.
Pasteurization may reduce the amount of available iodine in dairy, although it's not
totally clear. [12]
4. Yogurt

Since dairy is often high in iodine, dairy yogurt is also an excellent iodine food (this
does not hold for non-dairy yogurts). Yogurt also contains
beneficial probiotic bacteria. One serving holds more than half of your daily needs
of iodine: one cup contains approximately 90 mcg of iodine. Other than yogurt, here
is a list of probiotic foods you should consider incorporating into your diet for added
health benefits.

5. Raw, Organic Cheese

Raw, unpasteurized cheese is relatively high in iodine, along with essential B

vitamins, calcium, and protein. One ounce of raw cheddar cheese contains around
10 to 15 mcg of iodine. [2] Goat's milk cheese is easier on the digestive system and
contains slightly higher levels of calcium and protein.

Dairy, whether raw or pasteurized, may not be the best choice for some people,
especially those with sensitive digestive systems or individuals adhering to a vegan
or vegetarian diet .

6. Organic Lima Beans

Lima beans, also called butter beans, have moderate amounts of iodine at 8 mcg
per serving. [2] But lima beans aren't just an iodine food, they are also incredibly
high in cholesterol-reducing fiber, folate, and other B vitamins.
7. Organic Potatoes

The common potato is an easy addition to most meals and, since many have been
biofortified with iodine, they are one of the richest sources of this mineral. Even
after cooking, studies indicate that potato dishes can provide between 33.3 percent
to 52.7 percent of your daily recommended intake. [13] Be sure to get organic only as
potatoes tend to suck up pesticides very easily!

8. Ocean Seafood

Although it’s not appropriate if you subscribe to a plant-based diet , seafood is a

good source of iodine. If you do eat seafood, check out sustainable online guides to
ensure you select varieties that are low in ocean contaminants and are harvested
in an environmentally-sensitive way. Here are some popular options:

 Cod. Three ounces of baked cod contains 99 mcg per serving.

 Snapper. One fillet of steamed snapper (125 grams) contains 50 mcg of
iodine. [14]
 Canned Salmon. One small tin of canned salmon contains 63 mcg of iodine.
 Canned Albacore Tuna. Three ounces of canned tuna fish (one small tin) in
oil contains 17 mcg of iodine.

9. Eggs

Interestingly, eggs contain iodine because poultry farmers feed chickens fishmeal.
This also means the iodine content of eggs varies. On average, a large egg
contains about 24 mcg of iodine. All of the iodine is contained within the yolk. [15] If
possible, choosing organic, pasture-raised eggs is the best option for your health.

10. Prunes

A serving of five prunes or dried plums contains 13 mcg of iodine. Of course,

prunes and prune juice are well known for stimulating digestion. They’re also high
in potassium , iron, and retinol (vitamin A).

11. Creamed Corn

According to the U.S. National Institutes of Health, just a half-cup of canned

creamed corn contains 14 mcg of iodine. As with other vegetables, this level may
vary depending on where the corn was grown. Additionally, be aware that most
corn is genetically modified. If you select organic varieties of corn and corn
products, they will be GMO-free.

12. Himalayan Pink Salt

The iodine content of Himalayan pink rock salt varies because it is a natural,
unprocessed product that comes from — where else — the Himalayan foothills.
Some salt may have more and some may have less than iodized table salt.
However, Himalayan crystal salt is all-natural and a better option to pep up your
food.

13. Chocolate

Chocolate lovers rejoice, chocolate is a high-iodine food! This is primarily because

of the milk, but also because cacao typically is grown in coastal regions. One study
found chocolate had 70 ppb of iodine. [4]

Iodine Supplements
If you're not a fan of the iodine foods listed above, you can take iodine
supplementally. There are many different types of iodine supplements on the
market, so knowing the differences between each is vital. I recommend a nano-
colloidal nascent iodine supplement which the body can quickly absorb and use
effectively.

Research has shown that a lack of dietary iodine may lead to enlargement of the
thyroid gland, [16] lethargy, [17] fatigue, [18] weakness of the immune system, [19] slow
metabolism, [20] autism, [21] weight gain, [22] and possibly even mental states such as
anxiety and depression. [23] Ensuring your body has adequate iodine to avoid a
deficiency and to remain in a healthy state can help your energy, metabolism, and
more.

Points to Remember
The most reliable sources of natural iodine are sea vegetables (seaweed) and
marine fish and shellfish, but they’re also prone to contamination from pollutants.
Dairy products have long had iodine because dairy farmers use iodophor cleaning
solutions, but this practice is declining. Eggs have iodine because poultry farmers
feed chickens fish meal (and fish contains iodine). Of course, if you follow a plant-
based diet, these are not appropriate solutions for iodine.

Many lists of iodine foods include bread, but this is only due to the use of iodine-
containing bread conditioners. Grains themselves do not contain significant iodine.
Vegetables and fruits that are listed as having iodine must be grown in iodine-rich
soils, so their values may be inconsistent in practice.

While the best way to get iodine is from a balanced diet, but if you eat a plant-
based diet or if you find yourself unable to eat enough iodine-rich foods, a nascent
iodine supplement can ensure a regular, steady intake. Nascent iodine offers the
best bioavailability in a supplement.