Each day, your liver carries out more than 400 different functions that
help you digest food, store nutrients, produce proteins and detoxify
your body. Your kidneys use a specialized filtration system to
continually purify your blood and produce urine. Both organs work
diligently to keep you healthy, and each has specific nutrient
requirements in order to function optimally.
Protein
Many of the functions that your liver performs each day involve
production of proteins, particularly those that help with blood clotting
and some that are part of the immune system. To support your liver and
ensure sufficient protein production it is important to consume adequate
high-quality protein in your diet. Animal foods, such as lean meats,
fish, poultry and eggs provide complete protein, including all nine
essential amino acids. Vegetarian sources of protein are abundant.
However, with the exception of soy, most plants are lacking in one or
more amino acids, so you must eat a variety of complementary sources
throughout the day. You should consume about 20 to 25 percent of your
daily calories as protein.
Antioxidants
Brassica vegetables, such as broccoli, kale, cauliflower and
collard greens contain anthocyanin antioxidants that reduce oxidative
stress on the liver, according to a laboratory animal study published in
the June 2012 issue of the "Journal of the Science of Food and
Agriculture." In the study, red cabbage extract significantly reduced
signs of liver stress caused by a high-fat diet. Further studies are
needed to confirm these preliminary results. Brassica vegetables also
contain high levels of glutathione, an antioxidant the liver uses to
detoxify the body. People who eat a lot of brassica vegetables tend to
have lower rates of cancer, according to Thomas S.C. Li, author of the
book "Vegetables and Fruits: Nutritional and Therapeutic Values."
Water
Water is the most important nutrient your kidneys require to be
healthy. Comprising only 0.4 percent of your body weight, your kidneys
receive 25 percent of the blood supply, totalling about 180 liters of
blood each day, from which 1 percent becomes urine. This continuous
filtration process means that your entire bloodstream gets filtered
about 60 times per day. If you are chronically dehydrated your blood
becomes thick and concentrated with nutrients and wastes and your
kidneys have to work harder to separate the two. Ultimately, kidney
function and your health can suffer. However, according to Harvard
Health Publications, scant evidence supports the commonly recommend
eight glasses of water per day in addition to other fluids and
water-containing foods. Rather, aim for that amount from all sources.