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Foods for keeping your liver healthy

Liver, United States, Laboratory

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Foods for keeping your liver healthy

One of the most important organs in the body is the liver. How to keep this important organ healthy?

Do you know which organ works to manage all the fats, proteins and carbohydrates that people consume? Liver came to mind? Yes, the liver regulates the production of numerous fats and proteins, which are important for the physical functioning of the human body. It is called the body’s chemical laboratory because most of the body’s chemical reactions take place in the liver. A diseased liver causes various metabolic disorders. One of the most important organs in the body is the liver. How to keep this important organ healthy? There are many foods and beverages that can help protect a person’s liver from disease. Let’s find out what they are and how they work!

The top foods and drinks that are effective for liver health are:

  1. Coffee

Experts believe that coffee is good for the liver, as studies show that it protects the liver from problems such as fatty liver disease. A review of a study in the United States found that daily coffee consumption may help reduce the risk of chronic liver disease. It can also protect the liver from harmful conditions (such as liver cancer). Coffee also reduces fat deposits in the liver, according to another study. Coffee also enhances the protective antioxidants in the liver. The compounds in it help to remove cancer-causing substances from the body through liver enzymes.

  1. Garlic

According to a small study from 2016, capsules made from garlic powder can act as a dietary supplement as well as reduce body weight and body fat, especially for those suffering from non-alcoholic fatty liver disease (NAFLD) without any other physical harm.

  1. Grapefruit

Grapefruit contains  primary antioxidants named norepinephrine. They reduce inflammation and protect the liver cells which can help protect the liver from injury.

A 2019 study found that naringin may reduce oxidative stress and protect against alcohol-induced liver steatosis.

  1. Fatty fish

It is possible to reduce the harmful effects of non-alcoholic fatty liver disease (NAFLD) by consuming fatty fish and fish oils (omega 3 and 6).

Fatty fish is rich in omega-3 fatty acids, which are good fats that help reduce inflammation. These fats can be especially helpful in maintaining liver health, as they prevent the accumulation of excess fat and maintain enzyme levels in the liver.

  1. Nuts:

Eating nuts is another easy way to keep the liver healthy and protect the liver from non-alcoholic fatty liver disease (NAFLD). Almonds usually contain unsaturated fatty acids, vitamin E and antioxidants. These compounds help prevent NAFLD and reduce inflammation and oxidative stress.

6 Olive oil

Excessive fatty foods are not good for the liver. Olive oil helps reduce oxidative stress and improve liver function due to the high levels of unsaturated fatty acids in the oil.

  1. Beetroot juice

It helps protect the liver from oxidative damage and inflammation, although it enhances its natural detoxification enzymes.

All this time We have learned what foods are extremely beneficial for the liver! Now let’s find out which foods your liver may be diseased or damaged.

Which foods to avoid for good liver health:

In general, the presence of a balanced diet in a person’s daily diet helps to keep the liver healthy. However, there are certain foods and food groups that are difficult for the liver to process or break down chemically, and have been shown to cause liver failure. These include:

  1. Fatty foods:

Extra fried burnt food, fast food packaged processed food. And chips can also contain excess fat.

  1. Starchy foods:

Low fiber, high processed foods such as bread, pasta, cakes and baked goods.

  1. Sugar and sugary foods

Foods such as cereals, baked goods and candy, with extra sugar increase the pressure on the liver. Limiting excess fructose use and avoiding processed foods and beverages containing fructose is quite helpful.

  1. Salt:

Excess salt interferes with the normal functioning of the liver. In this case, salt should not be eaten at all, canned meat or vegetables should be avoided and salted meat should be avoided.

  1. Alcohol:

It has been associated with liver disease for many years. Excessive alcohol consumption leads to impaired liver function, swelling of the liver and irreversible damage to the liver known as cirrhosis of the liver.

How to Improve liver health with a proper diet or eating habit:

Research suggests that dietary antioxidants, such as beta cryptoxanthin and astaxanthin, may be effective in preventing or treating NAFLD. Oxidative stress occurs all the time in the human metabolic process and is a natural part of the aging process. If the human liver does not get antioxidants, it will not be able to maintain a normal balance. Oxidative stress damages liver cells, leading to fibrosis and cirrhosis.

Nutrients that can improve liver health:

Studies have shown that vitamin E therapy is effective in reducing steatosis (the amount of fat in the liver) and inflammation when given side by side with pioglitazone (a type 2 diabetes medication). Vitamin E is actually used in the pharmacological treatment of NASH because it is a powerful antioxidant. However, long-term use of vitamin E has some potential side effects, (such as increased risk of prostate cancer and hemorrhagic stroke). Therefore, it is best to consult a qualified nutritionist before taking vitamin E to protect or heal the liver.

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Raisa Mehzabeen is a contributor to Blitz and a undergraduate student at the Department of Food and Nutrition, College of Applied Human Science in Bangladesh

1 Comment

1 Comment

  1. Md. Afzal Hossain

    April 9, 2022 at 10:16

    Keep it up. Go ahead.

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