Key Nutrients for your Liver - Examples of Vegetables, Fruits and Herbs

Here are some examples of common Vegetables, Fruits, and Herbs in Nigeria that are rich in each of the key nutrients that support liver health:
1. Vitamin E (antioxidant)
- Vegetables: Pumpkin leaves (ugwu), spinach, broccoli
- Fruits: Papaya, mango, kiwi
- Herbs:Bitter leaf, Basil, oregano, thyme
2. Vitamin C (antioxidant)
- Vegetables: Tomatoes, peppers, garden eggs, cabbage
- Fruits: Oranges, lemons, Passion Fruits, grapefruits, strawberries
- Herbs: Moringa, Leaves of Passion fruit, Parsley, rosemary, sage
3. Omega-3 fatty acids (anti-inflammatory)
- Vegetables: None (but some Nigerian vegetables like fluted pumpkin leaves and spinach contain alpha-linolenic acid, a precursor to omega-3s)
- Fruits: None
- Herbs: None (but some herbs like purslane and chamomile have omega-3s in small amounts)
4. Selenium (antioxidant)
- Vegetables: Garlic, onions, shallots, mushrooms
- Fruits: Brazil nuts (technically a fruit!), strawberries, bananas
- Herbs: Garlic, onions, shallots, chives
5. Zinc (supports detoxification)
- Vegetables: Pumpkin seeds (used in Nigerian cuisine), spinach, broccoli, cabbage
- Fruits: Pumpkin seeds (used in Nigerian cuisine), citrus fruits like oranges and grapefruits
- Herbs: Bitterleaf, Dandelion root, Soursop leaves, Thyme, oregano, rosemary
6. Magnesium (energy production)
- Vegetables: Spinach, broccoli, carrots, green beans
- Fruits: Bananas, avocados, figs
- Herbs: Wild Lettuce, Basil, parsley, dill
7. B vitamins (especially B6, B9, and B12)
- Vegetables:
- B6: Spinach, broccoli, carrots
- B9 (Folate): Leafy greens like spinach, ugwu, and broccoli
- B12: None (B12 is found primarily in animal products)
- Fruits:
- B6: Bananas, citrus fruits like oranges and grapefruits
- B9 (Folate): Citrus fruits like oranges and grapefruits, strawberries
- B12: None (B12 is found primarily in animal products)
- Herbs:
- B6: Basil, oregano, thyme
- B9 (Folate): Parsley, rosemary, sage
- B12: None (B12 is found primarily in animal products)
8. Antioxidants (e.g., polyphenols, flavonoids)
- Vegetables: Tomatoes, peppers, cabbage, spinach, broccoli
- Fruits: Berries (e.g., strawberries, blueberries), pomegranates, citrus fruits
- Herbs: Moringa, Curry leaf, Rosemary, thyme, oregano
9. Sulfur-containing compounds (e.g., garlic, onions)
- Vegetables: Garlic, onions, shallots, chives
- Fruits: None
- Herbs: Garlic, onions, shallots, chives
10. Choline (supports liver cell function)
- Vegetables: Spinach, broccoli, carrots, green beans
- Fruits: Bananas, citrus fruits like oranges and grapefruits
- Herbs: Thyme, oregano, rosemary
Incorporate these Nigerian vegetables, fruits, and herbs into your diet to support liver health!

Disclaimer!
The content provided on this blog is for educational purposes only and should not be taken as medical advice.

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