Apples contain a large amount of pectin, a type of soluble fiber that can bind to heavy metals and toxins in the digestive tract, helping to remove them from the body before the liver has to process them. As a result, pectin helps reduce the burden on the liver, helping this organ function more effectively in the process of purifying blood and metabolizing chemicals.
In addition, apple peels are rich in antioxidants such as quercetin and catechin - compounds that can reduce inflammation and prevent damage to free radical liver cells.
According to Dr. Mark Hyman, a functional medicine expert in the US: Recent studies show that eating apples regularly can help reduce the risk of developing fatty liver. Apples contain flavonoids that can regulate lipid metabolism and increase insulin sensitivity - two key factors in protecting liver function".
In addition, apples also contain natural vitamin C that helps detoxify and boost immunity an important part of keeping the liver healthy. Adding apples to your daily menu not only helps support your liver, but also has many benefits for your digestive system, cardiovascular system and weight control.
How to use apples effectively to support the liver:
Eat fresh with the skin: Eat 12 fresh washed apples (soaked in salt water or diluted vinegar) every day. Apple peel is where most of the fiber and antioxidants are concentrated.
unsweetened fresh apple juice: Drinking in the morning helps stimulate liver detoxification. Can be combined with a slice of lemon to increase effectiveness.
Organic apple cider vinegar: Dilute 12 teaspoons with 200ml of water, take a 15-minute meal before me several times a week to help support fat metabolism and improve fatty liver.
Note: Apple should not be overused as a "pharm away". Experts recommend that apples are only most effective when combined with a healthy diet, reducing sugar, fat, salt, enhancing green vegetables and exercising properly. In addition, you should limit eating peeled or long-lasting apples, because they can easily lose antioxidants.
A study published in the Journal of Functional Foods in 2022 showed that adding fresh apples to the diet for 8 weeks helps improve liver enzymes, reduce blood triglycerides and increase the activity of antioxidants in the liver.
