Liver is the largest organ and gland in the human body which carries out over 500 essential tasks.

Liver is the powerhouse of your body, the main functions of liver are:

• Filters the blood or blood detoxification: Liver filters and removes toxins from the body, which includes excess hormones like estrogen and aldosterone, and toxins from outside the body like chemicals from cleaning products, cosmetics, pollutants form the air or water, alcohol and drugs.
• Bile production and fat metabolism: Bile carries waste, breaks down and absorb fats, cholesterol, and some vitamins in the small intestine.
• Carbohydrates metabolism: Liver stores carbohydrates, release sugar into the bloodstream for a quick burst of energy and regulates blood sugar level.
• Stores vitamins and minerals: Liver stores the fat-soluble vitamins, known as Vitamin A, D, E, K, and B12. Liver also stores iron and copper.

For a healthy liver make the following changes in your diet:

• Eat colorful and a variety of foods like whole grains, fruits and vegetables, lean protein, dairy, and healthy fats.                                                                                     
• Eat minimum 28 grams of fiber if you are consuming 2000kcal in a day. Fiber is essential for your liver to function smoothly. Fruits, vegetables and whole grains are great sources of fiber to incorporate into your diet.
• Drink 2-3 liters of water in a day.
• Avoid salty foods, processed food, refined or added sugar, refined flour and seed oil. Foods that are high in fat, sugar, and salt can affect liver function over time. Fried and fast foods can also affect the health of your liver.
• Drink coffee, as per studies, coffee has shown to lower the risk of liver diseases such as cirrhosis and liver cancer. It works by preventing the accumulation of fat and collagen, two factors in liver disease.

Lifestyle change for a healthy liver

Exercise regularly and indulge in physical activity: Staying physically active isn’t just good for your musculoskeletal and cardiovascular systems. It is also good for your liver, as per studies, exercise and physical activity helps in treating non-alcoholic fatty liver disease (NAFLD).

The researchers concluded that both cardio and resistance exercises help to prevent fat buildup in the liver. Fat buildup is associated with NAFLD. 

You can start exercising today by taking a brisk walk, doing an online workout class, or going on a bike ride.

Sources:

https://www.liver.ca/your-liver/

liverfoundation.org/health-and-wellness/healthy-lifestyle/liver-disease-diets/

https://gi.org/topics/medications-and-the-liver/

https://www.hopkinsmedicine.org/health/conditions-and-diseases/liver-anatomy-and-functions

https://www.medicalnewstoday.com/articles/305075