The liver is a vital organ, crucial for one’s overall health. This large, half-moon shaped organ eliminates harmful substances from the blood. The liver produces bile that is vital for digestion and nutrient absorption. Liver problems can lead to liver disease, which is why one must limit the consumption of foods bad for the liver, such as fries, burgers, and other foods high in fat, salt, and sugar.
The secret to a healthy liver is eating a balanced diet consisting of food from different food groups like grains, fruits, and protein. Aside from macronutrients, the body also requires an ample amount of micronutrients in the form of vitamins and minerals. This article will list down eight unique foods for the liver that you should try to treat your liver right. Your liver will thank you.
This whole-grain food, usually eaten for breakfast, is rich in soluble fiber, vital for digestion and maintaining weight. Keeping weight under control inhibits non- alcoholic fatty liver disease (NAFLD). Oatmeal can also reduce the build-up of unhealthy low-density lipoprotein (LDL), also known as “bad cholesterol.” Another reason to not skip your oatmeal is that it contains compounds called beta-glucans. These compounds are great at fighting inflammation, diabetes, and obesity.
Research suggests that half of the adult population in the United States drink coffee daily. This popular drink contains a stimulant called caffeine, which reduces the number of abnormal liver enzymes. According to studies, two to three cups of coffee each day may help individuals with liver disease. Caffeine is also known to increase protective antioxidants and minimize the risk of liver cancer and liver fibrosis.
3. Fatty Fish
Fish rich in omega-3 are salmon, trout, and tuna that are foods good for the liver. Omega-3 fatty acids are good fats that reduce inflammation and fat build-up in the liver. These good fats are also the key to better insulin resistance and maintained enzyme levels. Fatty fish or oily fish is suggested to be consumed one to two times a week. Taking a fish oil supplement may help those people who find it challenging to incorporate fatty fish.
This green, nutrient-rich superfood belongs to the Brassica oleracea plant species. What makes this vegetable impressive is that it is packed with antioxidants, vitamins, and minerals. Broccoli is known to prevent fat build-up, which is why it is one of the best foods for the liver. As a vegetable, broccoli can also prevent liver damage and improve the liver’s detoxification enzymes. Broccoli can be eaten cooked or raw, making it easier for you to consume it alone or add it to your favorite dish.
Nuts are healthy snacks like Almonds and Walnuts as they are rich in omega-3 fatty acids, and Vitamin E. Omega-3 fatty acids prevent NAFLD, while Vitamin E fights off fatty liver disease. While nuts are one of the foods good for the liver, they should be taken in moderate amount as they are high in calories.
6. Green Tea
Green tea is endorsed as one of the healthiest beverages on the planet. Green tea is a rich source of an antioxidant called catechins, which improve enzyme levels and lessen inflammation and fat deposits. Moreover, studies show that catechins cut down the risk of liver cancer.
Be careful, however, not to turn your green tea into those foods bad for the liver. According to some reports, some green tea supplements may cause liver damage. Although these are isolated cases, it is recommended to consume green tea moderately.
Avocadoes are rich in “good fat,” also known as monounsaturated fat. These healthy fats contain chemicals that engage in a protective activity, which slow down liver damage. Monounsaturated fat intake leads to lower bad cholesterol (LDL) and higher “good cholesterol” (high-density lipoprotein). Good cholesterol helps your liver collect cholesterol from all over the body and expels these as a waste product.
Fruits are a healthy go-to snack preferred by nutritionists and health enthusiasts. Fruits like blueberries have polyphenols packed with antioxidants known to keep the liver from damage. Blueberries are considered as the “top liver berry.” A cup of wild blueberries contains approximately 13,000 antioxidants that are essential in fighting off liver damage.