Nurture with micronutrients: Liver care PART 3
The next step to nurturing your liver is to start adding in minerals that have been depleted through sluggish liver pathways, poor diet, environmental exposure, viruses (such as Epstein-Barr), burnout, and over-exercise. Key minerals of interest are potassium, zinc, selenium, magnesium, molybdenum and iodine. Minerals are essential for all bodily functions, and particularly for optimal liver function.
Potassium is the major extracellular ion that is critical for muscle function, including maintenance of cardiac contractility. It slows the action potential of cellular electrical activity which reduces blood pressure and improves general cardiac effect. Potassium is an essential factor for the urea cycle, which removes toxic wastes from the body. Overburdened liver can deplete potassium, leading to higher cardiac load, high blood pressure and a build-up of ammonia in the body.
Sources: Bananas, kiwi fruit, apples, potatoes, kidney beans, leafy greens.
Potassium chloride can be bought online and can be added into cooking in a 1:1 ratio with sodium. You could also look for 50/50 salt that contains sodium and potassium. Do not exceed more than the 1:1 ratio, or ½ tsp potassium chloride per day
Zinc is required for a variety of essential bodily processes including wound-healing and skin integrity, gut health, immune function, and DNA synthesis. Zinc is also necessary for the chelation of heavy metals from the body and is antagonist to copper. Zinc deficiencies are present in disease stemming from overburdened liver such as coeliac disease, acne, PCOS, NAFLD, insulin resistance and diabetes.
Sources: Oysters, beef, cashews, almonds, eggs, legumes, beans, wholegrains, dairy products.
Selenium is an essential antioxidant in the body that is particularly important in thyroid function where it protects the thyroid (and other tissues) from oxidative damage. It improves the liver’s antioxidant defenses (through glutathione), protecting liver cells from damage that induces fibrosis.
Sources: Brazil nuts, tuna, sardines, poultry, beef.
Magnesium is critical for 300 processes in the body. It is antagonist to calcium in the body, which helps to support nervous system, enhance muscle recovery and improve energy production. Magnesium is hepatoprotective, and can slow progression of deeply embedded liver diseases.
Sources: Nuts, legumes, seeds, leafy greens, avocados.
Magnesium cream is another great option. Lather both legs for your daily intake that bypasses the need for GIT absorption.
Molybdenum is involved in the liver sulphation pathway that detoxifies sulphur-rich compounds, and foods contaminated with glyphosate. It can easily become overburdened, leading to headaches, uncomfortable GIT symptoms and egg-smelling gas. See my write up on molybdenum for a deeper dive.
Sources: Kidney beans, lima beans, black-eyed peas, navy beans, split peas, lentils, barley, wholewheat grains.
Iodine is essential for production of thyroid hormone in the body. Thyroid deficiency is linked to Hashimoto’s disease and hypothyroidism and is epidemic in the female population. It is difficult to acquire your RDI in diet, and those with susceptibility deficiency through their maternal lineages require supplementation. See my write-up on iodine for a deeper dive.
Sources: Nori, kombu, wakame, seafood, dairy products.
This is part three of a three-part series in improving liver function. If you are interested in correcting mineral deficiencies and optimising liver function to improve your health, please get book an appointment here or contact me at tia@themagicbean.com.au