The second largest organ of the body (our skin is larger and heavier) our liver performs over 500 essential functions related to digestion, metabolism, immunity, and the storage of nutrients. This jack-of-all trades weighs in at about three pounds and is so important that without it, the tissues of the body would quickly die from lack of energy and nutrients. But our liver also has a unique way of resurrecting itself by having an incredible capacity to regenerate dead or damaged tissue restoring itself back to its normal size and function.

However, do not take your liver for granted. This triangular shaped organ extending across the entire abdominal cavity located on the right side of the body still needs to have its health safeguarded. Day in and day out, our liver is a busy organ faithfully performing the various functions it was designed to do – disposing the body of toxins, filters blood, removes and processes nutrients, fights off viruses and infections, maintains hormonal balance, and makes cholesterol from fatty acids while removing excess cholesterol from the bloodstream as required, just to name a few.

When we understand how crucial our liver is to our health and how to keep it healthy, you may actually reduce your risk of developing not only liver disease but also other health conditions such as diabetes and heart disease.

Good nutrition and exercise are two key methods of keeping the liver working like a charm.

Good nutrition and the liver

When it comes to food choices, there is not a specific diet to follow for liver health but there are a few foods that may make it as healthy as it can be:

· Garlic – Garlic is rich in allicin and selenium, two compounds that aid in cleansing the liver to flush out toxins.

· Green tea – A cup or two of green tea daily may help improve functioning of the liver thanks to plant antioxidants known as catechins found in this beverage.

· Avocados – To help the liver filter out harmful toxins, include avocados to your daily diet. They contain an antioxidant called glutathione aiding in liver functioning.

· Beets – The color red beet contain various plant flavonoids which can improve overall liver functioning.

· Lemons – Citrus fruits like lemons are loaded with vitamin C which can help the body cleanse out toxic materials and aid in the digestion process.

· Turmeric – This spice helps our body digest fats and stimulates the production of bile, an emulsifier made in and released by the liver necessary to break fat down.

· Leafy greens – Spinach, kale and turnip greens have the ability to neutralize chemicals and pesticides that may be in our food and act as a protective mechanism for the liver.

· Walnuts – High in glutathione and omega-3 fatty acids, this nut supports the liver through its cleansing process.

· Cruciferous vegetables – Broccoli, cabbage, Brussels sprouts, and turnips increase the amount of organic compounds called glucosinolates in our body to create enzyme production for digestion.

One other aspect of nutrition is to avoid consuming excessive amounts of alcohol. When our liver tries to break down alcohol, the chemical reaction can damage cells. The more alcohol we drink the more damage that occurs. The damage can lead to inflammation and scarring of the liver as it tries to repair itself. At the same time, alcohol can damage the intestine letting toxins from our gut bacteria into the liver, also leading to inflammation and scarring. This is why people who have alcoholism are at a higher risk of cirrhosis of the liver and liver cancer.

Exercise and the liver

Exercise is another component of keeping the liver functioning properly. The main reason why exercise is important is that people who become overweight to obese are at a higher risk of developing a fatty liver which can lead to nonalcoholic fatty liver disease. When we have a regular, consistent exercise program, we help our body by maintaining a healthy body weight for our age, gender and body type. In addition, exercise is simply part of a healthy lifestyle giving your body the energy it needs to work at its optimum best which in turn, keeps your liver healthy.