According to the National Institutes of Health (NIH), foods rich in polyphenols, flavonoids and soluble fiber have the ability to activate the liver's detoxification enzymes, especially glutathione-S-transferase (GST) - an important barrier to neutralize toxins.
At the same time, these compounds also help reduce neuropathy and regulate the hormone cortisol, thereby supporting the natural process of falling asleep.
Dark green vegetables such as lettuce, spinach, kale, artichokes have been shown to increase bile secretion, promoting the liver to eliminate fat-soluble toxins.
Harvard T.H. report. Chan School of Public Health says that a diet rich in green vegetables helps reduce liver fat, stabilize blood sugar at night and limit sleep due to hypoglycemia.
Notably, lettuce and artichokes also contain natural bitter compounds (sesquiterpene lactones) that have a slight impact on the central nervous system, helping to relax and sleep better.
According to the World Health Organization (WHO), tryptophan is a precursor to serotonin and melatonin - two hormones that regulate sleep and sleep cycles.
Foods such as black beans, oats, pumpkin seeds, sunflower seeds and ripe bananas not only support the liver thanks to their rich fiber and antioxidants, but also help improve sleep duration and depth.
An overview in Nutrition Reviews shows that supplementing foods rich in magnesium helps reduce nervous tension, muscle spasms and significantly improve sleep quality in adults with mildly fatty liver.
The gut microbiome plays an intermediary role between the liver and the brain.
Foods such as unsweetened yogurt, kefir, and inulin-rich vegetables ( onions, garlic, and lettuce) help improve the microbiome, reduce endotoxin entering the liver, and soothe the central nervous system, an important factor for stable sleep.
Health organizations agree that to keep the liver "resting" and sleeping better, it should be limited:
Alcohol, alcoholic beverages
Foods high in saturated fat
Refined sweets and eaten too late These factors increase the burden of liver detoxification and inhibit melatonin.
