The liver is an important organ in the body, with the function of metabolizing nutrients, breaking down carbohydrates, creating glucose and detoxifying the body. Liver dysfunction can cause liver diseases, metabolic disorders. Therefore, to protect the liver, the body needs to tolerate foods good for liver.
The liver has a wide range of essential functions from producing protein and cholesterol to storing vitamins, minerals and even carbohydrates . At the same time, the liver also has the function of detoxifying the body from alcohol and drugs. Keeping the liver healthy is an important measure to maintain health.
Best foods good for liver
To promote liver health, coffee is considered one of the best foods good for liver choice. Drinking coffee reduces the risk of cirrhosis causing permanent liver damage in people with chronic liver disease. It also reduces the risk of developing liver disease, liver cancer and fatty liver. Compounds in coffee also help liver enzymes remove carcinogens from the body.
Coffee has the ability to prevent the accumulation of fat and collagen, which are the two main causes of liver diseases.
Coffee also reduces inflammation and increases levels of the antioxidant glutathione. Antioxidants neutralize harmful free radicals, which are naturally produced in the body and can cause damage to cells.
Although coffee has many health benefits, especially for the liver, we should only drink 1 cup of coffee in the morning.
Adding oats to your diet is an easy way to get fiber, and the fiber in oats is especially foods good for liver. Fiber is an important substance for digestion. Oats and oatmeal are high in compounds called beta-glucans. They help regulate the immune system and fight inflammation and fight diabetes and obesity. The compound beta-glucans from oats that help reduce the amount of fat stored in the liver may also help protect the liver.
When choosing oats, choose whole oats, because packaged oatmeal may contain flour or sugar that is not good for the body.
3. Green tea
Green tea is actually beneficial for general health and liver health in particular. Green tea is rich in antioxidants, improves liver enzyme levels, reduces oxidative stress and fat accumulation in the liver.
Garlic is especially good for the liver, especially for patients with fatty liver. Eating garlic reduces body weight and fat content in people with fatty liver.
Berries such as blueberries and raspberries contain antioxidants called polyphenols that help protect the liver from damage. Eating berries or their juices both help keep the liver healthy.
In addition, blueberries help increase cellular immune responses and antioxidant enzymes. Antioxidants present in berries slow the growth of damage and fibrosis, the development of scar tissue in the liver.
Grapefruit contains antioxidants that naturally protect the liver. The two main antioxidants found in grapefruit are naringenin and naringin.
Studies have also shown that these antioxidants can reduce the development of cirrhosis . In another experiment performed on rats fed a high-fat diet, naringenin reduced the amount of fat in the liver and increased the number of enzymes needed to burn fat, which may help prevent excess fat from accumulating. capacitor. At the same time, naringin has been shown to improve alcohol metabolism and counteract some of the negative effects of alcohol.
7. Thorny pear
The fruit of the prickly pear cactus (also known as the dragon’s tongue) scientifically known as Opuntia ficus-indica, is an edible cactus. They have long been used in Traditional Chinese Medicine as a treatment for ulcers, wounds, fatigue and liver disease.
Prickly pear helps to normalize enzyme and cholesterol levels. This study shows that juicing reduces the amount of oxidative damage and liver damage after alcohol consumption and helps keep antioxidant and inflammatory levels stable.
8. Plant foods in general
Avocados and other plant foods contain compounds that foods good for liver health. The following foods have different health benefits that everyone should include in their diet:
- Beetroot and beet juice
- Brown rice
Beetroot juice is a source of nitrates and the antioxidant betalain, which benefits heart health and reduces oxidative damage and inflammation. It also increases natural detoxifying enzymes.
Cruciferous vegetables such as Brussels sprouts, broccoli and mustard greens are known for their high fiber content and distinctive flavor. They contain many beneficial plant compounds. Brussels sprouts and broccoli sprout extracts increase the levels of detoxifying enzymes and protect the liver from damage.
9. Fatty fish
Fatty fish contains omega-3 fatty acids, which are healthy fats that reduce inflammation and reduce the risk of heart disease. The fats found in fatty fish oil are also beneficial for the liver, helping to prevent fat build-up, keep enzyme levels normal, fight inflammation and improve insulin resistance.
Nuts are high in fat, nutrients including the antioxidant vitamin E and beneficial plant compounds. Eating seeds improves liver enzyme levels in patients with fatty liver. Nuts in general and nuts in particular often contain unsaturated fatty acids, vitamin E and antioxidants. These compounds may help prevent fatty liver, as well as reduce inflammation and oxidative stress.
Eating nuts like walnuts and almonds every day can help maintain liver health. People should also not overeat because nuts are high in calories .
11. Olive oil
Eating too much fat is not good for the liver, but olive oil is considered a healthy fat because of its many health benefits, especially for the liver and heart. Eating olive oil helps reduce fat accumulation in the liver, improves insulin sensitivity and improves blood liver enzyme levels.
Fat accumulation in the liver is part of the early stages of liver disease. Therefore, olive oil has a positive effect on liver fat. Adding olive oil to the diet can help reduce oxidative stress and improve liver function. This is due to the high content of unsaturated fatty acids in the oil.
Foods that should be avoided to protect the liver
- Fatty foods such as: fried foods, fast foods and foods from many restaurants, chips and nuts can also be surprisingly high in fat.
- Starchy foods: bread, pasta, and cakes or baked goods.
- Sugar: Cutting down on sugar and sugary foods like cereals, baked goods, and candy can help reduce stress on the liver.
- Alcohol: Alcohol is really toxic to the liver. If you want to protect a healthy liver, stay away from alcohol and beer.
In short, the liver plays an important role in the body. To avoid the risk of liver diseases, you should maintain a healthy diet, supplementing with the above foods good for liver. At the same time, stay away from foods, drinks and stimulants that are harmful to the liver.