Here is a scientific menu to help purify and restore the liver effectively, confirmed by international health experts:
Breakfast (7am - 8am): Lightly strained
1 glass of warm water mixed with lemon ( Helps activate liver enzymes and aids digestion)
Oatmeal porridge cooked with nut milk
1 kiwi or or orange
According to the National Institute of Nutrition, oats contain beta-glucan, which helps improve liver function and reduce chronic hepatitis. Citrus fruits provide vitamin C, which helps the liver produce glutathione - the strongest natural antioxidant in the liver.
Lunch (11:30 - 13:00): Rich in clean protein and green vegetables
Brown rice (1/2 cups)
Pan-fried salmon or basa fish steamed with ginger (100g)
Dandelion soup for men for lean meat
Boiled green vegetables: spinach, canola
The Journal of Hepatology (2023) shows that omega-3 in salmon and anti-inflammatory substances from cruciferous vegetables have the ability to restore liver cells and limit fatty liver cell fat after exposure to sithanol.
Dandelion contains cynarin - a substance that helps increase bile secretion, effectively supporting liver detoxification.
Afternoon snack (15am - 4pm): Supplement antioxidants
1 glass of chewable smoothie + unsweetened pineapple
5-10 walnuts or almonds
Research from Mahidol University (Thailand, 2023) shows that pennywort has anti-inflammatory properties, reduces liver oxidative stress and enhances liver capillaries, while walnuts contain glutathione and arginine that help cleanse the liver, especially after drinking alcohol.
Dinner (18:30 - 19:30): Light, easy to digest
Pumpkin soup with green beans
Steamed tofu with ginger oil
1 cup of purple rice (if hungry)
Warm artichoke tea after meals
Artichoke is one of the most studied plants for its ability to protect the liver, reduce liver enzymes and improve symptoms of fatty liver. Green beans contain flavonoids and soluble fiber, which help reduce the metabolic burden on the liver.
Notes for the day:
Drink 2 - 2.5 liters of filtered water/day, spread evenly, prioritize early morning and afternoon.
Avoid fried foods, carbonated soft drinks, greasy red meat and processed foods.
Get 7-8 hours of sleep a day to give your liver time to regenerate cells.
After prolonged periods of alcohol consumption, the liver needs to rest and recover with a scientific diet, balanced nutrients and less metabolic burden.
Incorporating this menu for at least 3 - 7 days after drinking a lot of alcohol will help your liver "breathe more relaxed".
