grown fruits and vegetables may harbor pesticide residue that, over time, accumulates in the body’s fatty (adipose) tissue. This is especially true for certain foods like apples, blueberries, celery, grapes, lettuce, peaches, peppers, potatoes, spinach, and strawberries. It’s also smart to choose organic or grass-fed meat and poultry as conventional options may be laced with growth hormones or antibiotics. And opt for low-mercury, wild-caught seafood when possible to reduce contaminants. Drink Wisely For optimal liver health, it’s smart to consume alcohol in moderation. Alcohol can destroy liver cells and lead to damage that causes fatty liver, inflammation, alcoholic hepatitis, or cirrhosis. While current recommendations state that a man should drink no more than two drinks per day and a woman just one, it’s best to indulge in no more than one or two drinks per week. If you have an existing liver condition, total abstinence is the best policy. What should you drink? Water is the No. 1 choice. Coffee has also been shown to protect the liver by optimizing the flow of bile. Plus, a recent study by the World Cancer Research Fund International suggests that the brew reduces the risk of developing liver cancer. In fact, each cup of coffee may lower the risk of liver cancer by as much as 14 percent. Other research suggest that the phenolic compounds in coffee may be responsible for these benefits. Have some coffee, but don’t overdo! Adopt Healthier Habits Avoiding cigarette smoke is important. Exposure to smoke—even second-hand smoke—may harm your liver’s ability to effectively process and remove toxins from your body. It’s also important to be careful with the medications you take. Acetaminophen is notorious for its effect on the liver. According to one study, this over-the-counter pain reliever has been known to cause liver enzymes to increase three-fold beyond the normal upper limit, which is a sign of possible liver damage. Unless needed, consider safer alternatives. 1 Avocados help your body make the powerful antioxidant glutathione that helps the liver filter out contaminants. 2 Beets are high in flavonoids that help to neutralize free radicals and improve liver function. 3 Cruciferous vegetables like broccoli, Brussels sprouts, and cauliflower increase glucosinolates—organic compounds that encourage the production of digestive enzymes. 4 Garlic helps the liver activate enzymes that flush out toxins. This pungent herb is also rich in sulfur and selenium, two nutrients that aid in liver cleansing. Continued on next page. Foods for TOP 10 Your Liver 10 LOVE YOUR LIVER