A good health and fitness regime should include a healthy liver

Nutrition In focus

Supporting the Liver
In order to achieve your health goals, any new health and fitness regime should include cleansing the body of toxins. While there are many detox kits and gimmicks on the market, the main focus of a successful de-tox is to support the liver, the main organ of de-toxification in the body. No amount of cleansing creams and body brushing will help if you don't make some fundamental shifts in what you are eating and drinking. The dietary advice below will help you support your liver and de-toxify the body in a healthy way.

Getting started
Generally, the most healthy way to cleanse and purify the body is to do it gently, supplying the body with all the nutrients to detoxify the body, enough fibre to carry toxins out of the body and enough amino acids to support the liver's detoxification pathways. Harsh fasting regimes tend to release toxins very quickly and can leave you feeling very unwell.

Foods to avoid
Throughout your detox period avoid all alcohol. Drinking alcohol puts a big strain on the liver and depletes the body of vital nutrients. All fatty foods (creams, milk, cheeses, processed oils, fat-laden snacks and crisps) should be avoided, as should red-meat which is also high in saturated fat. Also watch out for hydrogenated oils in commercially prepared cakes, biscuits and margarines as these fats can disrupt the body's delicate biochemistry. Oils from seeds and oily fish however, have a beneficial effect on the body so try to include a tablespoon of mixed seeds (pumpkin, sesame, sunflower and linseed) every day and eat a portion of oily fish like salmon, tuna or sardines a couple of times a week. It is also important to cut out all sugary and refined foods which upset blood sugar balance, lead to cravings and deplete the body of vital nutrients, putting further strain on the liver.

Each morning
Start the day with a glass of hot water and freshly squeezed lemon-juice on waking, and half an hour before breakfast. Continue to drink hot water and lemon every couple of hours throughout the day.

Foods to Increase

• Intake of all fruit and vegetables, especially those rich in antioxidants (carrots, tomatoes, green peppers, watercress); anthocyanadins (berries, beetroots, grapes); glucosinolates (cabbage, broccoli, brussel sprouts, kale), sulphur (garlic, onions, eggs and watercress). Buy organic vegetables if you can afford them to avoid unnecessary exposure to pesticides and chemicals, which may further stress the liver.
• Oily fish like mackerel, salmon, sardines and tuna. These fishe contain omega 3 fatty acids, which help stimulate the gall bladder. Eat at least three times a week.
• Water intake - 6-8 glasses a day, preferably filtered or bottled-tap water may contain some heavy metals.
• Wholegrains - e.g. wholemeal flour products, brown rice, oats, rye and barley. Help to regulate blood sugar levels, reducing strain upon the liver and providing fibre to assist in detoxification.
• Legumes - e.g. lentils, red kidney beans, soybeans, chickpeas and other beans - a good source of detoxifying amino acids and fibre.
• Linseeds - Provide fibre to support removal of waste products and toxins and a source of essential fats that may also benefit your liver. Grind and add to cereals or dissolve 1 tbspn in a glass of water each day.
• Protein - from vegetarian sources such as pulses, lentils, brown rice and beans. The amino acids provided by protein are essential in the detoxification process.

Fluids to support the liver
Lemon water - add a freshly squeezed lemon to a glass of hot water. Drink on waking, half an hour before food to stimulate the liver. Dandelion coffee - available from health food shops. Green tea - contains catechins - bioflavonoids that may aid the liver and assist in the process of detoxification. Herbal tea - much better for you than regular tea and coffee. Peppermint, nettle and camomile are particularly good for the liver/detoxification. Juices - freshly made juices containing celery, carrot, beetroot, spinach, kale and parsley.

Research News
Fat Supplement GLA with Fish Oil lowers Cholesterol in Women. American Journal of Clinical Nutrition Jan 2003:77 37-42 Many studies have shown that supplementing the diet with fish oils, rich in the omega 3 fats EPA and DHA tend to reduce blood levels of triglyceride and increase levels of HDL (good Cholesterol). In the past however, studies have had mixed results when testing whether increasing the intake of fish oils can reduce levels of LDL (bad Cholesterol). This study looked at whether adding the anti-inflammatory omega 6 oil GLA, to the supplement programme. The study involved 31 women and researchers compared the effects of EPA and DHA supplementation by itself to that of EPA, DHA and GLA together. The combination of the three oils tended to reduce LDL cholesterol by 12 percent. A combination of a 4:2 ratio of the supplements 4g EPA and DHA, 2g GLA resulted in an average 15 % reduction in non-HDL cholesterol concentrations, which translates to over 40% decrease in heart disease risk.

Focus on food
Avocado protects against liver damage
Avocado may help protect against liver damage, according to new research from Japan. (The 2000 International Chemical Congress)

Researchers are working to further identify the compounds in avocado, which in this animal study proved effective in improving liver health. While many shy away from avocados because of their high calorie content, adding an avocado a week to your diet may be beneficial and also supplies a good source of essential fats. Other fruits also conferred some benefit on liver health including: watermelon, lychee, kiwi, grapefruit, cherry, fig and papaya.

Recipe of the week
Potato, coriander and courgette pie
2-3 tbspn chopped fresh coriander
Pecorino Cheese
1 clove of garlic
1cm fresh root ginger, peeled and finely chopped
350g potatoes peeled and thinly sliced
175g Courgettes
1 large onion
75 ml vegetable stock


Set the oven to 190°C. Mix the coriander, cheese, garlic and ginger in a bowl. Line a dish with half the potatoes and cover with half the courgettes and half the onion. Spoon on the cheese mixture. Continue with the second layer of vegetables. Pour on the stock and cover with foil. Bake in the oven for an hour until the potatoes are tender. Top with the remaining cheese mixture and finish off under the grill.

Nutrion Archive Index

Walking back to happiness	The Rise of Obesity in our Children
To Sunbathe or not to Sunbathe?	What are we like?
Just don't mention the alcohol	Coping with cellulite
It's Not Like the Good Old Days	Why wheat can be a problem
Giving up Smoking	Vegan Nutrition
Alcohol and Nutritional damage	Vitamin Supplements
Breakfast	Headaches
The truth about vitamin C	Eating For a Healthy Pregnancy
Spring clean your skin	Insomnia
Is a low-fat diet good for you?	Supporting the Liver
Nutrition in Focus	Insulin Resistance
Syndrome X	Detox Treatment
Colds and flu	Super Foods for Fitness
Gout	Headache
Haemorrhoids	Pre pregnancy
Post Pregnancy	Acne From Hell 3
Acne From Hell 2	Acne From Hell 1
Case 3-3. Age 27 Female	Case 3-2. Age 27 Female
Case 3-1. Age 27 Female	Case 2. Male 30yrs
Case 1. Schoolgirl aged 15 yrs	Spring Clean
Summer/Spring Clean	Low Blood Sugar
Irritated Bowel Syndrome	Diarrhoea
Constipation	Wind
Water Retention	Berber Argan Oil
Digest and Absorb	Food Pyramid