By Drew Mulvey MS, CDN

Written May 1, 2020

Liver health is just as important a factor to immunity as is gut health. Your liver’s job is to detoxify harmful products such as dietary and environmental toxins, hormones, and of particular importance, pathogens. Improving the function of your liver is key to staying healthy during this time and dietary measures are a great way to support the immune system. One of the best ways is through a detox. As you will start to see, there are various nutrients that start to coincide with liver health and immunity. I will cover those that are beneficial for both.

 

Zinc

This nutrient is commonly known for its capability to support immune function through regulation of the humoral (production of antibodies against pathogenic antigens) and cellular (activation of white blood cells that program pathogenic cell death) immunity. In lozenge form has been used to treat viral infections such as the common cold.1 Zinc is also important for energy production and mitochondrial function which is essential for the liver to detoxify foreign material properly. 

Sources

Sprouted gluten-free whole grains, clams, soaked/sprouted legumes, nuts and seeds, pasture-raised eggs, shellfish, oysters, organic dark meat chicken

I recommend soaking and sprouting grains and legumes. Both contain a compound known as phytic acid which inhibits the absorption of this particular nutrient along with iron and calcium. Soaking and sprouting breaks this compound down and allow better assimilation of the zinc.

 

Recipe

Cran and BlackBerry Green Superseed Smoothie

Makes 1 Serving

 

½ cup organic almond milk

½ cup water

¼ cup pumpkin seeds

1 tbsp golden flaxseed meal

2 tbsps raw cacao powder

1 cup organic blackberries, frozen

1 cup organic cranberries, frozen

1 cup organic raw spinach

½ tbsp raw honey

 

Directions 

Place all ingredients in a blender and process until incorporated.

Fiber

Fiber is an essential component of our diet that is beneficial for supporting the immune system and liver detoxification. There are two types of fiber: soluble and insoluble fiber. Soluble fiber is responsible for regulating blood glucose levels and providing food for beneficial organisms in the gut while insoluble is responsible for increasing intestinal transit time and having regular bowel movements. Both can be beneficial for immunity and liver health. Toxins and dead particles from pathogens are detoxified in the liver and then transported to the intestines in a substance called bile to be eliminated through the feces. If we do not have enough insoluble fiber in our diet, constipation can occur causing these toxins to recirculate and potentially overload the liver. This can create low-grade inflammation and lead to problems such as weight loss resistance, decreased immune function, and a decreased ability for the liver to detoxify harmful substances. Soluble fiber, particularly prebiotic fibers, act as fuel for beneficial organisms in the gut. This alone can support immunity by promoting better digestion and assimilation and increasing the body’s ability to fend off harmful pathogens. 

Sources

Insoluble Fiber

Organic whole wheat, barley, gluten-free grains such as amaranth and gluten-free organic oats, gluten-free oat bran, legumes, peas, nuts and seeds such as almonds, pistachios, chia, flax and pumpkin seeds, veggies such as cauliflower, organic green leafy vegetables, carrots and beets, fruits such as organic apple and blackberries and

Soluble Fiber

Beans, gluten-free organic rolled oats, fruits, vegetables such as organic Brussels sprouts, turnips, organic sweet potatoes, organic broccoli, most fruits, avocados, nuts and chocolate.

 

Recipe

Curried Lentils

Makes 2 servings

 

½ cup red lentils (dry)

10 organic baby carrots or 2 large organic carrots, grated

¼ – ½ cup onion, chopped

4 cloves garlic, grated

2 tbsps grapeseed, coconut or olive oil

1 – 1 ½ cups filtered water (or broth)

½ tsp turmeric

½ tsp cumin

½ tsp coriander

Pinch of cinnamon

Salt and pepper to taste

Optional: For best nutrient absorption, assimilation and digestion of nutrients, soak lentils in water and 1 tsp apple cider vinegar for 8-12 hours.  Make sure to rinse fully before cooking.  This will decrease cooking time and increases nutrient bioavailability. 

Directions 

Add two tablespoons of oil to a medium-sized pot

Crush and chop garlic (this releases the cancer-fighting components) and onions. Add carrots to a food processor and process until in small pieces.

Heat oil over medium heat.  Once hot enough, add the onions and garlic together and cook for about 2 minutes.  Add the carrots and let cook for about 2 minutes. Next add the spices, salt and pepper and mix.  Add in the dried lentils and mix with other ingredients.  Once incorporated add 1 of filtered water or broth initially and turn heat to high.  Once boiling, turn heat down to low and simmer for about 15-20 minutes.  Continue to stir every 2 minutes and keep an eye on the water level.  After about 5 minutes add ½ cup more water or broth to the mix and turn up the heat to low medium for 2 minutes just to warm up liquid. 

Remove from heat and enjoy!

**RECIPE FEATURED IN MY COOKBOOK “THE NO-TITLE COOKBOOK” AND UNDER MY 21-DAY DETOX RECIPES**

 

Selenium

This is a lesser-known micronutrient that is beneficial for several functions in the body. One in particular is the thyroid as this helps with the conversion the inactive form of the thyroid hormone, T4 to its active form, T3. It is also beneficial for immunity as it plays a key role in the production of immunoglobulins, compounds that help to recognize and bind pathogens and eventually produce antibodies, and recycling of glutathione, the body’s natural antioxidant. Glutathione is particularly important for removing molds, toxins, pesticides and heavy metals through phase 2 liver detoxification, the conjugation of particles into water-soluble compounds to be eliminated through the kidneys. Selenium is also an important nutrient for mitochondrial function, the cell’s energy powerhouse. The better the ability to produce energy, the better your liver will detoxify foreign particles.

Sources

Organic dark meat poultry, pastured, organic eggs, turkey, 100% grass-fed beef, organic pork, liver, oysters, sardines, shrimp, lobster, grass-fed cottage cheese, organic brown rice, Brazil nuts, sunflower seeds, gluten-free oats, spinach, organic whole wheat, cashews, lentils, chia seeds, white beans, organic soy (preferably fermented)

 

Recipe

Curried Sweetened Tempeh

Makes 1 Serving

 

1 block organic tempeh

1 tsp cinnamon

½ tsp turmeric

½ tsp cumin

½ tsp coriander

Salt and pepper to taste.

¼ cup organic raisins.

 

Directions

Heat oil over skillet on medium heat. In the meantime, mash the tempeh into small pieces. Add the spices and raisins and stir until incorporated.

When skillet is ready, add the tempeh and cook over medium heat for about 3-5 minutes. Very simple yet very delicious and fully functional!

Soy-Free Recipe

(If following an anti-inflammatory protocol for detox) 

Gluten-Free Vegan Carrot Cake Pancakes

Makes 1-2 Servings

 

1 cup oat flour (1 cup of rolled oats processed to a flour)

10 organic baby carrots, grated

½ cup organic apple sauce

2 tsps organic ACV

2 tsps aluminum-free baking powder

¾ cup water (or dairy-free milk)

1 tsp cinnamon

½ tsp ginger

½ tsp nutmeg

1 scoop collagen peptides (optional)

1-2 tbsps organic raisins

1-2 tbsps organic coconut oil (for cooking)

Dash of stevia and sea salt

 

Directions

Place baby carrots in the food processor and process until carrots are grated. Put aside.

Add oats to blender and process until a powder.

Add all ingredients in a blender, aside from the raisins and carrots, and blend. Once everything blended stir the in.

Let sit for about 5 minutes.  In the meantime, place the coconut oil on a skillet over medium heat.  Use 1/4 cup portions for pouring the pancake mix on the skillet. Cook each side for about 2-3 minutes.

Enjoy with your favorite topping!! 

**RECIPE FEATURED IN MY COOKBOOK “THE NO-TITLE COOKBOOK”**

 

B12

We hear about this being “the meat nutrient” as it is mostly found in animal-based products. There are trace amounts in some vegan food sources such as those listed to the left but the most bioavailable forms are in animal meats. Why is this nutrient so beneficial for liver health and immunity? B12 is an important part of methylation, a process that leads to the generation of the body’s natural antioxidant glutathione and regulates the body’s inflammatory response. This process of methylation is also important to phase 2 liver detoxification as it helps to rid the body of hormones, phenols such as BPA from plastics and various toxins. Lack of this nutrient in the diet can decrease toxin clearance potentially leading to increased inflammation and decreased immune function.  Word from the nutritionist, be sure to get this vitamin in high quality organic, pastured animal products and fish or, if vegan, make these plant-based sources a staple in your diet and consider speaking to a licensed professional about B12 supplementation.

Sources

Pastured, organic eggs, organic, grass-fed milk, organic poultry, whole-fat, organic, grass-fed dairy products, fish, organic, grass-fed meat, nutritional yeast, nori, shitake mushrooms, chlorella

 

Recipe

Paleo Pumpkin Chili

Makes 6-8 Servings

 

1 tsp extra virgin olive oil

5-8 garlic cloves, sliced 

1-pound grass-fed ground beef

2 cups cubed pumpkin 

2 cans kidney beans washed (replace with 3 cups cubed acorn squash for paleo and AIP)

2 ½ cups organic bone broth

½ can pumpkin puree

1 can beets pureed (can be chunky)

1 ½ tsps rosemary salt

2 tbsps apple cider vinegar ACV

2 tsp oregano

1 tsp cinnamon

½ tsp ground black pepper (omit for AIP)

¼ tsp all-spice (replace with cloves for AIP)

sprinkle of cloves

1 bay leaf

¼ cup organic cilantro, chopped

 

Directions

1. Heat the olive oil in a Dutch oven over medium-high heat. When it’s hot, add the garlic and sauté until it has just started to brown.

2. Turn the heat down to medium and add the ground beef. Cook the ground beef until no pink remains.

3. Turn the heat down to medium-low and add the pumpkin cubes, kidney beans (or acorn squash), beef broth, pumpkin puree, beet puree, rosemary salt, ACV, oregano, cinnamon, black pepper, all-spice, cloves, and bay leaf to the Dutch oven. Stir until evenly combined.

4. Cover and simmer for about 20 minutes. Add the chopped cilantro, stir, cover, and cook for another 15 minutes, or until the pumpkin cubes are tender.

 

Recipe derived from  http://www.strictlydelicious.com/paleo-pumpkin-chili-nightshade-free/. 

Want to clean up your liver this month and improve your immune function? Check out my 21-Day Detox! Check out my list of services for more information on the program. Coaching starts on May 11 and the document can be purchased at any time.

Reference

1. Zimmerman, M. Bergerstein’s Handbook of Nutrition: Micronutrients in the Prevention and Therapy of Disease. Thieme. New York, New York. 2001.