Foods That Protects Your Liver
Published On Oct 31, 2020 5:30 AM By Yamini Sharma
Liver is a key organ in the human body and performs numerous essential functions. In performing these functions, it also exposes itself to various risk factors. People with alcohol habits are at risk of developing fatty liver. However, liver disease, medically termed as Non-Alcoholic Fatty Liver Disease (NAFLD), is also quite common these days, probably due to dietary issues. Here are certain foods that can actually help protect the liver.
List of Food Items Which Help Protect Liver
The five prominent foods that are very researched upon and have been stated to be beneficial for liver are as follows:
1. Beverages Like Tea and Coffee: Research suggests, Tea and Coffee help protect the liver. Certain types of tea, like green tea, have higher antioxidants that protect our cells from the attack of free radicals. Green tea is also found to increase levels of helpful liver enzymes. Coffee prevents fat build up, thus helping in keeping the liver functioning healthily.
2. Fruits and Vegetables: Many fruits and vegetables are rich sources of Vitamin C and E which prevent cell damage and protect the human body, including the liver. Additionally, fruits and vegetables contain high fibre, low saturated fat, and are good natural sources of essential vitamins and minerals. Fruits and vegetables thus work in helping our organs in multiple ways like reducing oxidative stress, lowering unhealthy fats and reducing cell inflammation.
Some specific fruits and vegetables have been studied extensively by researchers and their benefits have been found to be greater than others. Some of these are:
a. Fruits: Grapes, Blueberries, Cranberries, Apricot, Grapefruit, Watermelon
b. Vegetables: Broccoli, Beet root, Brussels sprout, Onion, Tomatoes, Pumpkin, Spinach
3. Nuts: Most nuts, specifically Almonds, have high Vitamin E which works as a powerful antioxidant. Studies have found improved levels of liver enzymes in people eating nuts regularly. In addition to promoting better heart health, nuts are good for the liver according to recent findings.
4. Herbs and Spices: Certain herbs like Oregano are rich in many essential nutrients like Vitamin K, iron, manganese, etc. besides being tasty which makes them a great choice for sprinkling on pizzas. We can add them to soups and salads in place of salt thus reducing additional salt-intake.
Spices like Cinnamon help in improving blood sugar control and help protect heart and liver.
5. Fish: Fish that contain Omega-3 fatty acids are also considered good for the liver. Studies have found that Omega-3 rich foods help prevent fat build up, keep liver enzymes at normal levels, and help in improving insulin sensitivity, as well.
Salmon, Sardine, Trout, Tuna have been found to be good for the liver.
Few other foods that have also been extensively researched and found beneficial for the liver are:
a. Oatmeal: Oatmeal is a good breakfast choice. This fibre rich food helps in reducing fat.
b. Olive Oil: In addition to spicing up the flavour of most foods, Olive oil promotes metabolism and is a source of good fat that promotes heart and liver health.
c. Water: Water is often overlooked, but it is essential to flush out toxins and also helps in sugar control if substituted for carbonated drinks.
d. Kefir and Kombucha: These are recent foods that are being researched extensively for their perceived health benefits. Both are fermented drinks and are good antioxidants.
Liver care is important for healthy living. The human liver aids other organs in their functioning as well, which makes it even more valuable. Years of research now point to the fact that careful eating can help the liver working healthier and running much longer. With so many food choices, taking care of our liver is easier and “tastier”.
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Disclaimer: This article is issued in the general public interest and meant for general information purposes only. Readers are advised not to rely on the contents of the article as conclusive in nature and should research further or consult an expert in this regard.