Tomato + olive oil
Tomatoes are rich in lycopene, an antioxidant that can reduce oxidative stress, which is the main cause of hepatitis and liver cell degeneration. However, lycopene is fat-soluble, so a conductor is needed for better absorption.
When combined with cooked tomatoes and olive oil, the absorption of lycopene increases by 2-3 times. Lycopene has been shown to help reduce ALT and GGT liver enzymes in people with non-alcoholic fatty liver disease (NAFLD).
Suggestion: Tomato salad with olive oil or stir-fried tomatoes with a little olive oil is an ideal choice for the liver.
Turmeric + black pepper
Curcumin is the yellow active ingredient in turmeric, famous for its anti-inflammatory and strong antioxidant properties. However, curcumin is poorly absorbed when taken alone.
The National Center for Complementary and integrative Health (NCCIH) of NIH recommends combining curcumin with piperine (the substance found in black pepper).
This study shows that the combination helps reduce hepatitis and inhibit the fibrosis process in liver tissue.
Suggestion: Using fresh turmeric or turmeric powder in daily dishes with a little black pepper helps protect the liver more effectively.
Garlic + broccoli
Garlic is rich in allicin, while broccoli contains sulforaphane, both of which stimulate detoxification enzymes in the liver (phase II detox enzymes).
According to a work published in the Journal of Agricultural and Food Chemistry, when combining broccoli and garlic, the sensitivity of the enzyme glutathione S-transferase in the liver increases by 30%, helping the liver process toxins faster.
Suggestion: Gently stir-fry broccoli with garlic or steam and mix the mashed garlic to retain all the active ingredients.
Salmon + green leafy vegetables
Salmon is rich in omega-3s that help reduce chronic inflammation, while leafy greens like spinach and kale are rich in folate and antioxidants.
According to the American Journal of Clinical Nutrition, meals rich in omega-3 combined with green vegetables significantly improve liver fat levels, especially in obese people or those at risk of fatty liver.
Leafy greens also help regulate liver enzymes and reduce the accumulation of toxins.
Suggestion: Pan-fried salmon with stir-fried vegetables or spinach salad is a good dish for the liver.
