Sue Bedford (MSc Nutritional Therapy)

Supporting the liver plays a crucial part in the overall management of endometriosis due to the fact that the liver plays an important role in detoxification. What we eat and the toxins that we are exposed to (along with how well our bodies are able to detoxify them) can exacerbate inflammation and fuel endometriosis.

The liver filters and detoxifies natural, environmental and many pathogenic organisms in the body. It detoxifies toxic substances (via its pathways) into less toxic substances that can be removed via the kidneys or gallbladder. The liver performs many important roles but in relation to endometriosis it also helps in blood sugar balance, aids the immune system and helps regulate hormones by directing them to perform their correct function in the body. Eating a high-quality diet is essential for a healthy liver. Foods rich in vitamin B, vitamin C, minerals and glutathione are extremely important. The following foods are rich in these liver-supporting vitamins and minerals:

• Cruciferous vegetables – cruciferous vegetables include brussel sprouts, broccoli, cauliflower, kale and mustard greens. They contain phytonutrients, carotenoids, and flavonoids that help neutralize toxins. They also aid in digestion. Broccoli contains vitamin E which is an important antioxidant for the liver. It is important to combine cruciferous vegetables with healthy fats for better absorption of fat-soluble vitamins.
• Beetroot – are high in antioxidants and nutrients such as folate and betaine. They contain significant amounts of fibre, manganese, potassium, vitamins A and vitamin C. They improve enzymatic activity and stimulate bile flow which breaks down toxic wastes to help excrete them from the body faster.
• Eggs– contain sulphur compounds, methylation elements, and glutathione precursors. They have the full array of amino acids and are considered perfect proteins. They also contain antioxidants such as vitamins A and E. They are also a rich source of vitamin D, omega 3 fatty acids and healthy saturated fat that makes for strong and vibrant cell membranes.
• Citrus fruits – lemons and limes contain citric acid, potassium, vitamin C, and bioflavonoids. These nutrients help improve energy levels, enhance liver detoxification, and reduce inflammation. Studies have found that these antioxidants help protect the liver from injury.
• Leafy green vegetables – The most nutrient-dense leafy greens are spinach, kale, chard, arugula, swiss chard, collards, and book Choy. These are excellent sources of potassium, manganese, and magnesium. They also contain chlorophyll which assists the liver by neutralizing heavy metals and toxic chemicals.
• Garlic –rich in allicin, vitamin c, vitamin B6, and selenium which all play a role in detoxification. Allicin is a sulphur compound that has antioxidant, antibiotic, and antifungal properties. Selenium is a naturally detoxifying mineral which helps alleviate the burden on the liver by increasing the action of antioxidants.
• Berries – contain vitamins, minerals, and antioxidant phytonutrients called anthocyanins which give berries their distinctive colours. Anthocyanins have demonstrated antioxidant, anti-carcinogenic and anti-inflammatory biological activity. Berries can increase immune cell response and lower inflammation.
• Herbs – Herbs such as milk thistle, ginger, dandelion root, coriander, garlic and turmeric are powerful re detoxification.
• Fatty fish – contains omega 3 fatty acids which reduce lipid accumulation, improve insulin sensitivity and contain anti-inflammatory properties.
• Nuts – are an excellent source of healthy monounsaturated and polyunsaturated fats that protect against fat accumulation. Walnuts contain the amino acid arginine which is necessary to remove ammonia from the body. They also contain glutathione and omega 3 fatty acids -these can improve lipid profile and help reduce inflammation.

Keep an eye out for some of our liver-supporting recipes over the next few weeks….