Talking about the important organ, the liver (to keep the liver healthy) ~ Nutritionist's Column Vol 11 (Part 2)

Last time we talked about the function of the liver and how important it is to the body.
>> Nutritionist's Column Vol 11 ~ Talking about the important organ, the liver (Part 1: The role of the liver)

7 Tips for a Healthy Liver

Following on from last time, this is the second part of our story about the liver.
Here are 7 dietary tips to help keep your liver healthy:

1. Avoid synthetic food additives

The liver has the function of detoxification, breaking down harmful substances that enter the body and turning them into harmless substances.
However, some of the food additives used in instant and processed foods are suspected of disrupting hormone balance or causing allergies.
The liver, which functions as a detoxifier, is greatly affected by the ingestion of such harmful substances.
You should also be careful with artificial sweeteners, especially those that are often used in low-calorie foods.

It is attractive because it has fewer calories and does not raise blood sugar levels as much as sugar, but some types can be 200 times sweeter than sugar.
However, because it is not a sugar, it is difficult to feel full, and it can actually make you overeat other meals. It is also said that continuously consuming it as a food additive can put a strain on the liver and have an effect on hormones and other parts of the body.
We recommend checking food labels and eating natural foods that contain no additives wherever possible.

2. Eat natural, high-quality protein

Protein is essential for the repair and regeneration of liver cells.
However, in order to prevent fat from accumulating in the liver, it is recommended to avoid foods high in animal fats such as meat, butter, and cheese as much as possible, and instead consume high-quality proteins such as soybeans.

3. Natural, high-quality plant-based fats

To improve digestion and bile production, it's recommended to eat plenty of healthy fats, such as those found in avocados, pumpkin seeds, olives, and walnuts.
If you eat too much fat, it becomes difficult for your liver to process it and break it down into nutrients.
Many of these healthy foods also help detoxify your liver, making it better able to filter harmful substances.

4. Plenty of vitamins and minerals

Vitamins and minerals are necessary for liver function. If the liver is in poor condition, the storage of vitamins and minerals will be poor.
It is also important to take care of your liver by consciously taking in vitamins and minerals that you may be lacking on a daily basis.

5. The power of herbs

Botanicals such as dandelion root, turmeric, and milk thistle are said to support the liver by stimulating bile flow and reducing inflammation, which helps protect the organ and combats damage to liver cells.

6. Regular eating habits

Eat three meals a day, especially breakfast.

If you skip breakfast, your body will use up the nutrients needed for liver regeneration as energy in the morning, so be sure to eat breakfast.

7. Drink in moderation

Drinking large amounts of alcohol puts a great strain on the liver.
When alcohol enters the body, the liver works hard to break it down, so it is best to limit your alcohol intake to avoid damaging the liver.
If you drink every day, make sure to take a day off from drinking and drink in moderation.

Recommended foods for a healthy liver

soy

Soybeans are a typical food rich in high-quality protein, which is essential for repairing and regenerating the liver.
Soybeans also contain various other nutrients such as vitamins, potassium, calcium, magnesium, dietary fiber, iron, and zinc.

Turmeric

Curcumin promotes the secretion of bile and activates liver function. Turmeric is the rhizome of a plant in the ginger family, and has been eaten in China and India since ancient times.
Curcumin, the yellow pigment in turmeric, promotes bile secretion and activates the liver.

Shijimi clam

The protein in shijimi clams is of very high quality and is said to be effective in repairing liver cells. It also contains a lot of vitamin B12, which strengthens the liver and is involved in detoxification, among seafood.
In addition, taurine and ornithine contained in shijimi strengthen the membranes of liver cells and enhance the liver's detoxification ability. They also reduce neutral fats in the blood, and are effective in preventing and improving fatty liver.

Carrots, beets, pumpkin, strawberries, etc.

Vitamins are necessary to repair a damaged liver. In particular, you should actively take in vitamins A, C, and E, which protect the body from the harmful effects of active oxygen.
Vitamin A is found in large amounts in carrots and pumpkin, vitamin C in broccoli and strawberries, and vitamin E in avocados and almonds.

Sesame

Sesamin, a component contained in sesame seeds, has a strong antioxidant effect and helps improve and protect liver function.
Crushed sesame seeds increase the absorption of nutrients.

GRØN products that take care of your liver

GRON is packed with superfoods based on liver-friendly soybeans, packed with vitamins and minerals.
In addition, it is naturally sweetened without any artificial sweeteners.

Be sure to take in plenty of high-quality protein, vitamins, and minerals to keep your liver healthy and lead a vibrant lifestyle!

<Related GRØN products>

Protein Blend Green Monster 20g / 320 yen (excluding tax)

Protein Blend Red Heat 20g / 320 yen (excluding tax)

Pancake Mix & Protein 227g / 900 yen (excluding tax)

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Nutritionist, Food Education Instructor, Food 6th Industrialization Producer Level 4
Ayako Ishihara

A nutritional advisor in the healthcare field and an agribusiness professional.
She is involved in a variety of activities specializing in the fields of beauty and health, including giving lectures to Miss World Japan candidates.

With the philosophy of "enriching the mind and body through food and realizing a vibrant society where people and communities are connected," he founded i-Field Co., Ltd. in 2013 and serves as its representative.
He is a core member of the food team for "DINING OUT," which opens outdoor restaurants in various regions, and also participates in fashion brand projects.
She is also involved in the promotion of local ingredients, product development and production specializing in "health" and "beauty," branding, concept design, food hygiene, sales promotion, training planning and management, etc. She is in charge of nutritional supervision for GRØN's product development, proposing ways to incorporate them more effectively into consumer health.

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