What vegetables to eat in spring to nourish the liver
Spring is the golden season for nourishing the liver. Traditional Chinese medicine believes that "spring belongs to wood and corresponds to the liver." At this time, the liver metabolism is strong, and the diet should focus on soothing the liver, regulating qi, clearing away heat and detoxifying. The following are the recommendations and scientific basis for spring liver-nourishing ingredients compiled based on hot topics on the Internet in the past 10 days.
1. Keywords for nourishing the liver in spring that are hotly discussed on the Internet
| keywords | Search popularity | Related ingredients |
|---|---|---|
| Nourish the liver in spring | Average daily search volume: 12,000 | spinach, shepherd's purse |
| liver detoxification | Increased 45% week-on-week | Broccoli, carrots |
| Seasonal wild vegetables | 86,000 discussions on social platforms | Dandelion, purslane |
2. TOP5 must-eat liver-nourishing vegetables
| Ranking | vegetable name | Liver nourishing ingredients | Recommended practices |
|---|---|---|---|
| 1 | spinach | Folic acid, iron | Cold/pork liver and spinach soup |
| 2 | Shepherd's purse | Choline, B vitamins | Shepherd's purse tofu soup |
| 3 | dandelion | Dandelion sterol | Boil water for cold dressing/making tea |
| 4 | asparagus | Glutathione | Sautéed Asparagus |
| 5 | wolfberry leaves | Betaine | Wolfberry Leaf Pork Liver Soup |
3. Liver-nourishing recipes recommended by nutritionists
1.Liver-protecting three-color salad
Ingredients: 200g purple cabbage (sulfide), 1 carrot (β-carotene), 100g broccoli (sulforaphane)
Method: blanch water, add olive oil and serve cold, eat for lunch every day
2.Spring liver-nourishing porridge
Ingredients: 50g millet (tryptophan), 100g yam (mucin), 20 wolfberry (wolfberry polysaccharide)
Method: Simmer for 30 minutes, recommended for breakfast
4. Liver-damaging foods that you need to be wary of
| Category | Specific ingredients | Liver injury mechanism |
|---|---|---|
| High fat | Fatty meat, fried food | Increase liver metabolic burden |
| High sugar | Milk tea, cake | induce fatty liver |
| Pickled | Pickles, bacon | Nitrite damages liver cells |
5. TCM health tips
1.dietary principles: Follow the "green color enters the liver meridian" and choose more green vegetables; avoid excessive spicy food to stimulate the liver.
2.Best time to eat: Liver-nourishing ingredients are recommended to be consumed at 7-9am in the morning (the liver meridian is in season) for better effects.
3.Taboos: Spinach should not be eaten with tofu (calcium oxalate problem), and wolfberry leaves should not be taken with dairy products.
According to the latest data from the Chinese Nutrition Society, daily intake of 300-500g of fresh vegetables should be ensured in spring, of which dark vegetables should account for more than 1/2. Adjusting the diet structure based on seasonal characteristics can better protect the liver in spring.
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