Turmeric
Turmeric contains curcumin, vitamins C, E, and K, minerals such as iron and potassium, and fiber. Its potent anti-inflammatory and antioxidant properties are mainly due to curcumin. Turmeric also reduces oxidative stress, regenerates the liver, improves bile flow, and restores liver function. Curcumin helps reduce joint pain and stiffness by inhibiting inflammation, reduces intestinal inflammation, and supports healthy blood circulation. The substances in turmeric contribute to lowering blood pressure and reducing the risk of heart disease.
How to use: Incorporate turmeric into your daily diet by adding it to smoothies, soups, or using it as a spice when cooking. Use about one tablespoon of turmeric powder per day.
Turmeric is safe for most people, with few side effects such as indigestion, constipation, drowsiness, dizziness, and nausea. Pregnant women should consult their doctor before using large doses.
Beets
Beets are rich in vitamins A, C, and B6, folic acid, manganese, potassium, fiber, and antioxidants (betalains). This vegetable enhances liver detoxification by increasing the production of liver enzymes and promoting overall liver function. Its high antioxidant content also combats oxidative stress.
How to use: Drink fresh beet juice or add them to salads and other dishes. Beets are beneficial for all ages. Children, athletes, and those who want to increase endurance should eat beets regularly.
Garlic
Garlic contains the compound allicin, vitamins B6 and C, manganese, selenium, and fiber. Garlic activates liver enzymes that help the body eliminate toxins. Sulfur compounds also support liver health.
How to use: Incorporate raw or cooked garlic into your daily meals, with a general recommendation of one to two cloves per day. Garlic is safe for most age groups, but children under 5 should consume it in small amounts. Its antibacterial properties are very beneficial for older adults.
Cruciferous vegetables
Cruciferous vegetables are typically rich in vitamins C and K, folate, fiber, sulforaphane, and antioxidants. These foods can increase the concentration of detoxifying enzymes in the liver. They are rich in fiber, supporting digestion and reducing the burden on the liver.
How to use: Include at least 100g of cruciferous vegetables in your daily diet, prepared as salads, steamed, boiled, or stir-fried. They are good for all ages, with older adults potentially seeing more pronounced benefits due to improved digestive health and a lower risk of chronic diseases.
Le Nguyen (According to Hindustan Times)
