Nutrients and Exercises to Maintain a Healthy, Clean and Strong Liver

Did you know that regular exercise is also very beneficial for your liver? You don't need to spend all day in the gym: half an hour walking is enough.
Nutrients and Exercises to Maintain a Healthy, Clean and Strong Liver

Last update: 20 October, 2021

Sometimes we set ourselves the goal of maintaining a balanced diet, low in fat, with the firm purpose of losing weight and thus achieving a much more stylized figure. But what if we also thought about the importance of maintaining a healthy, clean, and strong liver?

The reality is that we usually only remember that we have this organ when we suffer from a liver problem.

Would not it be more appropriate to take adequate and responsible decisions to take care of this vital organ? Of course! That’s why we want to invite you, in this article, to get to know what kind of daily exercises and nutrients you should include in your diet in order to have a healthy, clean and strong liver.

A healthy, clean, and strong liver

Let’s see a brief summary of what you can do to have a healthy, clean, and strong liver.

Nutrients to take care of the liver

A study by Dr. Edward Group indicates that, these days, problems associated with the liver are becoming increasingly common.

The reason is that our lifestyle habits are sometimes incorrect. Factors such as a sedentary lifestyle, a poor diet where we must also take into account the poor quality of the food itself, and psychological problems such as stress and anxiety, can easily cause liver problems.

All this forces us not only to become aware of the importance of our lifestyle habits, but also to accept the need to make changes and to take care of our diet.

How about starting to include these nutrients in your diet?

1. Whole grains and cruciferous vegetables

El trigo sarraceno, una alternativa sin gluten
Buckwheat, a gluten-free alternative that is very suitable to strengthen your liver.

To enjoy a healthier liver it’s essential that we consume whole grains. Avoid, above all, refined white flour that is used to make many of our staple foods such as bread, pastries, pizzas, among others.

Refined white flour isn’t digested well and has lost nutrients in the refining process. Whole grains, on the other hand, contain:

  • Bran: contains fibre, B vitamins, iron, copper, zinc and antioxidants, as well as phytochemical compounds.
  • Germ: rich in vitamin E and healthy fats.
  • Endosperm: provides carbohydrates, protein, minerals, and B vitamins.

So, as long as you aren’t allergic, include the following foods in your diet:

  • Quinoa
  • Buckwheat
  • Millet (not animal millet, but the kind you’ll find in health food stores)
  • Oats

2. Vitamin C

Citrus fruits such as oranges, lemons, kiwis or papayas are rich in vitamin C. This vitamin helps us to purify the body and, in turn, prevents people with kidney problems from suffering from certain deficiencies, such as those related to iron. This is suggested by this study conducted by the University of Massachusetts-Lowell (USA).

If you want to boost the health of your liver don’t forget to start your day with a glass of warm water with lemon.

3. Nuts and avocados

Did you know that avocados can help take care of our liver? It’s rich in healthy fats that are essential to promote its cleaning and strengthen it, thanks to its many nutrients.

Neither should we forget that avocados are one of the richest foods in glutathione, a type of molecule formed by 3 amino acids that, according to this study of Necker Hospital (France) is very necessary for the liver to fulfill its purifying functions.

Walnuts, meanwhile, in addition to containing glutathione, also have arginine, a food that allows the liver to detoxify ammonia.

What about including three nuts every day in our breakfast?

4. Chlorophyll

Chlorophyll will help us, above all, to heal damage in our livers. It’s essential as regards controlling the iron in our blood and promoting not only our liver health, but also ensuring that we have healthy, clean intestines, free of toxins.

So says this study of the Universitas Islam Sultan Agung (Indonesia).

Given the importance of chlorophyll for our liver, take note of the foods that shouldn’t be missing in your diet:

  • Chlorella algae
  • Asparagus
  • Peppers
  • Broccoli
  • Brussels sprouts
  • Celery
  • Green peas
  • Leeks
  • Green olives
  • Parsley
  • Sea vegetables
  • Spinach
  • Chard

Exercises to maintain a healthy liver


The Canadian Foundation for liver health tells us that regular exercise is essential in order to achieve a healthy, clean, and strong liver.

Thanks to regular physical activity, we can avoid obesity and improve our mood. For that reason, we recommend that every day you devote between half an hour and an hour to the following aerobic exercises:

  • Going for a walk
  • Swimming
  • Cycling
  • Running at a moderate-low pace
  • Dancing
  • Aerobics

Why not start today to put these tips into practice? You’ll notice the benefits!

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