Last Updated on November 8, 2024 by Helena Akter
Feeling tired all the time? Digestion isn’t right? Well, it might be your spleen! This little organ works hard behind the scenes, but many forget about it. But if you don’t give proper food to it, you might not feel your best.
Well, foods that are good for your spleen are berries, spinach, oats, and lean proteins. That said, you must avoid sugary drinks, fast food, and processed snacks to protect your spleen. Also, supplements like Vitamin C, B-12, and iron can also boost spleen health.
In this write-up, we’ll explore the top foods that are good as well as bad for your spleen. You’ll also know about supplements and major lifestyle habits to improve your spleen.
What Does the Spleen Do?
The spleen is a small organ, about the size of your fist, tucked away in the upper left part of your belly. But don’t let its size fool you, it’s great for keeping you healthy.
First off, your spleen is like a big filter for your blood. It holds onto red and white blood cells and platelets. Even if it’s taken out, don’t worry, other parts of your body’s lymphatic system can step in to do these jobs.
Another key task of your spleen is to help your body respond to infections. It does this by activating cells that fight off invaders. Plus, it’s involved in getting rid of old blood cells and managing your body’s fluid balance.
Interestingly, research has found that your spleen makes important substances for healing and inflammation. So, while it might be small, your spleen is important for your overall health.
Foods that Strengthen the Spleen
Here are the foods that support the spleen which you should include in your diet —
- Fruits: Berries, cherries, apples, citrus fruits, bananas.
- Starchy Vegetables: Butternut squash, sweet potatoes.
- Vegetables: Spinach, asparagus, broccoli, peppers.
- Whole Grains: Oats, brown rice, quinoa, barley.
- Legumes: Black beans, chickpeas, lentils.
- Healthy Fats: Olive oil, full-fat yogurt, avocados, unsweetened coconut.
- Seeds, Nuts, and Nut Butters: Almonds, cashews, pumpkin seeds.
- Spices and Herbs: Thyme, basil, turmeric, oregano.
- Animal Proteins: Eggs, fish, chicken, shellfish, turkey.
Foods that You Should Avoid for Your Spleen
To protect your spleen and prevent related diseases, it’s best to limit or avoid certain foods and drinks —
- Sugar-sweetened beverages: Milkshakes, soda, iced tea, energy drinks.
- Sweets: Candy, ice cream, sugary baked goods.
- Fast Food: Hot dogs, french fries, burgers, tacos, pizzas, nuggets.
- Processed Meats: Bacon, tinned ham, salami, sausages.
- Ultra-Processed Snacks: Crackers, chips, pretzels.
Dietary Supplements to Improve Your Spleen
Did you know that you can give your spleen a helping hand just by tweaking your diet? Well, eating good foods for the spleen and having small meals throughout the day can do wonders.
And guess what? Supplements can be a big help too!
Vitamin C
You’ve probably heard about Vitamin C’s abilities – it’s highly effective at strengthening your immune system. It also helps your body soak up iron, which is key to avoiding anemia and keeping your spleen from getting too big.
You can find Vitamin C in citrus fruits and leafy greens, but taking supplements can make sure you’re getting enough every day.
Vitamin B-12
Vitamin B-12 is a must-have for making red blood cells and keeping your nervous system running smoothly. If your B-12 levels dip too low, your red blood cells can start acting weird, making your spleen work overtime. So, keeping your B-12 levels up means your blood and spleen stay healthy.
Vitamin A
Did you know that Vitamin A is a key component in growing your bones, dividing your cells, and developing your teeth? But be careful, if you have too much, it can hurt your spleen and might even cause it to rupture, leading to dangerous internal bleeding.
Iron
Iron is a must-have for making hemoglobin and carrying oxygen in your red blood cells. But if you don’t have enough iron, your spleen can get bigger and become more likely to get damaged or rupture.
In severe cases, you might even need surgery to remove your spleen.
Red Ginseng
Feeling stressed? Red ginseng can give your spleen a boost and help reduce the strain. Plus, it’s good for your digestive and circulatory systems, which can lighten the load on your spleen.
Astragalus
You probably have heard of Astragalus. It’s a plant used in traditional Chinese medicine that can improve your immune system and help rejuvenate your spleen. If you’re feeling tired or have lost your appetite, Astragalus could be just what you need.
Just make sure to go for astragalus membranaceus for the best results. However, there are foods to boost your immune system and fight off infections you chould try with Astragalus.
Licorice
Licorice root is another great option for your spleen. It has properties that can cleanse your body and compounds that are good for your spleen and digestive organs. It helps keep your blood flowing smoothly, which can prevent your spleen from working too hard.
Since you won’t find licorice in your everyday foods, you might want to try it in a tea, tincture, or pill to keep your spleen in top shape.
What Else is Harmful to the Spleen?
Did you know that some things you eat and drink can be tough on your spleen? For instance, having a lot of cold stuff like iced water, fizzy drinks for weight loss, and ice cream can put a strain on your spleen.
That’s because your body has to put in extra work to heat these things up before it can digest them.
Even some fruits, like pineapples, bananas, watermelons, lemons, and oranges, can be a bit too chilly for your spleen. And if you’re a fan of dairy products like yogurt, milk, cheese, and cottage cheese, be careful. Having too much of these can make your spleen’s environment damp, which it finds hard to deal with.
Ice cream is a triple threat to your spleen because it’s cold, it’s dairy, and it’s sugary. So, it’s best to enjoy these things in moderation to keep your spleen happy.
Other Lifestyle Habits to Support Spleen Health
Taking care of your spleen is about more than just what you eat. Your lifestyle choices matter too.
Keep Your Blood Sugar in Check
It’s important for your spleen’s health to keep your blood sugar levels steady. Eating too many sweets or processed foods can cause inflammation and make your spleen work harder. Instead, choose complex carbs like quinoa, sweet potatoes, and brown rice.
These foods release energy slowly, helping to keep your blood sugar stable. It not only helps your spleen, but it can also strengthen your overall mood and energy.
Eat Mindfully
Another way to help your spleen is by eating mindfully. Try to eat smaller meals more often to avoid overeating or going too long without food. Ideally, you should eat every two to three hours.
Take your time and chew your food well to help with digestion.
Plan Your Meals
Wisely Make sure you’re getting enough protein in your meals. It helps with digestion and absorbing nutrients. In addition, add yellow foods to your plate like egg yolks, cantaloupe, summer squash, and soy.
They’re good for digestion and are a great source of vitamin C.
Get Stress-Free
The American Institute of Stress states that Americans are among the most stressed people globally. The stress levels they experience are 20% more than the world’s average.
Stress can take a toll on your digestive system. Keep stress levels low by keeping up with your responsibilities, practicing deep breathing, taking breaks from technology, and staying active.
It can help protect your spleen from the damage caused by stress.
Final Words
Looking after your spleen is key to your overall health. You can help this important organ by eating foods that are good for your spleen like berries, spinach, oats, and lean proteins.
However, you must stay away from sugary drinks, processed snacks, and fast food. Plus, consider adding supplements like Vitamin C, B-12, and iron for an extra spleen boost. Don’t forget, eating mindfully and managing stress are also crucial.
By making these small adjustments, you can keep your spleen healthy and strong. Together, we can look forward to a healthier future through thoughtful food choices.
FAQs
What foods help heal the spleen?
Include vegetables like broccoli, spinach, peppers, and asparagus. Add fruits such as bananas, citrus fruits, berries, and apples. Whole grains like quinoa, oats, barley, and brown rice are also beneficial for spleen health.
Does drinking water help the spleen?
Yes, drinking plenty of water helps your spleen, lymphatic system, and immune system to function properly. Regular exercise and maintaining a healthy weight are also important for supporting spleen health.
How do you know if your spleen is not working properly?
Signs of a malfunctioning spleen include symptoms of anemia like weakness and fatigue, frequent colds or infections, and easy bleeding and bruising.
