A brief summary of liver detoxification:
The liver plays a vital role in many body functions – metabolism, digestion, hormone production, glucose storage and detoxification. Liver detoxification is an important process for removal of toxins such as alcohol and medications, but also for the removal of excess hormones and cellular waste. This occurs in 2 phases, phase 1 and phase 2. Phase 1 involves neutralizing toxins and wastes, while phase 2 packages them up for elimination. The product of liver detox pathways are released through our bile into our intestines to be eliminated.
Our liver works relentlessly at detoxification, regardless if we are aware of it or not. We can support this process by reducing our toxin load, such as choosing cleaner products we use in our home and on our skin. Furthermore, we can reduce our toxin load through our food choices, by choosing organic and decreasing our consuming of alcohol, caffeine and processed foods. We can also support the pathways and enzymes responsible for detoxification through the nutrition we receive. I want to highlight a vegetable group shown to do this – cruciferous vegetables!
Liver loving cruciferous veggies
Cruciferous vegetables include cabbage, cauliflower, Brussels sprouts, kale, broccoli, arugula, bok choy, collard greens. These are nutrient packed veggies with carotenoids, vitamin C, folate and fiber. Furthermore, they include several phytonutrients that support liver detoxification:
- Glucosinolates: upon digestion, glucosinolates breakdown to indole-3-carbinol (13C). I3C increases the activity of the enzymes responsible for phase 1 detoxification, ensuring the toxins are neutralized. It has also been studied for prevention of some cancers. I3C further metabolizes into diindolylmethane (DIM), which is specifically used to support estrogen metabolism.
- Calcium-D-glucarate: Calcium-D-glucarate is digested to glucaric acid metabolites. These metabolites decrease the activity of an enzyme called beta-glucuronidase. Beta-glucuronidase activity undoes the product of phase 2 detox, which allows the toxins to be reabsorbed.
- These phytonutrients also increase production of glutathione, our most powerful antioxidant!
When selecting our vegetables, choose organic when possible. Kale and collard greens are on the 2021 EWG dirty dozen list – if possible, prioritize the organic choice here. We want to avoid creating more of a toxin load on our body when our goal is to support it!
Warm Kale salad with crispy Brussels Sprouts:
While I love these veggies simply roasted in the oven, or raw in a creamy, lemon-y coleslaw, the salad below is my favourite way to get these veggies in! In addition to the benefits of the cruciferous veggies, this salad also features lots of fresh lemon, providing more vitamin C and limonene, further support for the liver. It also has a healthy dose of garlic, which contains allium. Allium has been shown to support phase 2 liver detoxification.
While I generally think of these vegetables as fall or winter veggies, the lemon in this recipe brightens them up making it a delicious salad to enjoy all year round!
The how to:
Ingredients:
– 1 bunch of kale (red or curly)
– 3-4 cups of prepped Brussels sprouts (trimmed, outer leaf removed, sliced in half)
– 3-4 tbsp olive oil
– 2-3 cloves garlic
– 2 lemons
– 1/2 tbsp Dijon mustard
– 1 tsp of sweetener (honey or maple syrup) – optional
– Slivered almonds
– Parmesan or nutritional yeast
– Pepper and salt to taste
Instructions:
- Preheat oven to 425°C
- Prepare Brussels sprouts by trimming the ends, removing the outer leaf and slicing in half or thirds. Toss in 1-2 tbsp of olive oil and 2 cloves of crushed garlic. Spread in one layer on a baking sheet. Sprinkle some pepper on top. Bake for 15 mins, stir, and bake for another 5-10 mins until desired crispness is achieved.
- While the Brussels sprouts are baking, prep the kale. Remove the leaves from the stem, and cut into bite size pieces and place leaves into bowl. Add 1 tbsp olive oil and juice from 1 half lemon to the bowl and massage the kale for 30-60 seconds.
- Prep the dressing. Combine 1 tbsp of olive oil, juice of 1 lemon, 1 tsp of Dijon mustard, splash of sweetener if desired, and 1 clove of crushed garlic. Mix together and set aside.
- Now it’s time to warm the kale. Heat a pan on the stove on high (I use my cast iron pan). Add a smidge of oil (you don’t need much – the kale is already massaged in oil). Place a layer of the kale in the pan (don’t over load it). The goal is to heat the kale, but not to cook it down. I like to try to brown the bottom a bit. About 1 min in the pan and remove the kale. I usually heat my kale in 2-3 batches.
- Place the kale in a serving bowl and drizzle the dressing on top. Add your crispy Brussels sprouts. Top off with some slivered almonds, parmesan cheese or nutritional yeast, and salt and pepper to taste. I usually squeeze in another half lemon over top of everything. Toss to combine and enjoy!
Variations: Roast some cauliflower with the Brussels sprouts for more of a cruciferous punch. Sometimes I’ll add some finely diced red pepper to add some colour to the salad.
I love serving this salad with a piece of fish (salmon is my fave!) and a baked sweet potato. Enjoy!
References:
The beneficial effects of Brassica vegetables on human health. January 2012. Roczniki, Państwowego, Zakładu, Higieny. 63(4):389-95
Calcium D-Glucarate. Alternative Medicine Review. Volume 7, Number 4. 2002
