Its important to have foods good for the liver in daily diet. The liver is the largest organ in our body. It is responsible for metabolizing carbohydrates, alcohol, and medications, synthesize glucose and cholesterol and detoxify the body. This organ also stores nutrients and produces bile juices that aid in digestion and assimilation of nutrients properly. In this way, liver health is important to contribute to overall health.
Malfunction in the liver results in various types of liver ailments, metabolic syndrome, and type 2 diabetes. In this article, we will discuss foods that can help you save from these risks and boost the functioning of your liver organ too.
Coffee is amongst the healthy beverages for your liver health. It effectively protects from fatty liver disease. It reduces the possibilities of liver damage, cirrhosis, and liver cancer. Coffee works on the liver enzymes to lower the buildup of fat in the liver. It improves the levels of protective antioxidants in the liver that saves the organ from cancer-causing substances. It effectively reduces liver inflammation and raises the production of an antioxidant “glutathione.” In all these ways, it keeps the organ in the best shape. (1)
Oatmeal is a rich source of fiber and biologically active compound “beta-glucans.” It aids in the digestion of food that makes it beneficial for the liver. Oatmeal improves the immunity system and reduces inflammation in the body.
Green tea lowers fat content in the liver and prevents the signs of non-alcoholic fatty liver disease. It has high amounts of antioxidants that fight efficiently against free radicals that causes oxidative stress in the body. (2)
Overweight people are more susceptible to liver diseases. Garlic proves to be a superfood in boosting the liver health. It stimulates the liver and lowers fat and weight in people who suffers from NAFLD.
Berries in various forms, such as blueberries, cranberries, and raspberries are effective in keeping liver in best health. This is because of the high levels of polyphenols in it. It is a potent antioxidant that saves the liver from damage.
Green and red grapes have high amounts of antioxidants that aids in boosting your liver health by lowering inflammation. They contain a highly beneficial plant compound named “resveratrol” that helps to prevent liver damage in the body. This liver-friendly food also reduces inflammation, prevents damage, and enhances antioxidant levels. Inclusion of grapes in your diet keeps your liver hale and hearty.
Grapefruit is a beneficial food that provides two key antioxidants as naringenin and naringin. It aids in safeguarding the liver from injury caused due to inflammation. It also helps in safeguarding the liver cells too. The compounds present in the liver lowers the accumulation of fat deposition in the liver.
This fruit enhances the level of liver enzymes that, in turn, helps to burn more fat in the body. It is a useful tool to fight against NAFLD. The antioxidants present in this fruit neutralize harmful free radicals secreted naturally in the body and prevents them from damaging the cells of liver.
Fatty fish has high amounts of omega-3 fatty acids in it. The abundance source of antioxidants in the fish helps to effectively lower non-alcoholic fatty liver disease. These antioxidants reduce inflammation, maintain the right levels of liver enzymes, improve insulin resistance and prevent the deposition of excess fats in the liver.
These beneficial compounds are also linked to reduce possibilities of heart ailments. These compounds prevent fat from accumulation, and normalizes naturally producing antioxidants levels in the liver.
Nuts has good amounts of liver healthy nutrients such as unsaturated fatty acids, antioxidants, and vitamin E. The presence of these nutrients helps to safeguard against NAFLD. These compounds prevent NAFLD, lessen oxidative stress and inflammation in the body. Nuts, especially almonds, and walnuts aids to keep liver healthy. Nuts are a great snack. The high fiber and protein content keep you full for a long period. In this way, it prevents you from eating at frequent intervals of time.
High amounts of fats are not beneficial for liver health. Olive oils have good quality unsaturated fatty acids that maintains the right amounts of fats in the body. Addition of olive oil to the diet aids in lowering oxidative stress and enhance liver function.
Olive oil have healthy fats that positively impacts your metabolism and heart too. A study was performed on people with NAFLD. When they consumed a teaspoon of olive oil daily, they showed better liver fat and enzyme levels.
The high amounts of protein linked to liver shows positive metabolic effects. It causes less accumulation of fat and improved flow of blood in the liver. Consumption of olive oil causes less accumulation of fat in the liver, enhanced insulin sensitivity and better levels of liver enzymes.
Plant-based diet is healthy for your liver. The below foods have good amounts of fiber, antioxidants, and healthy fats that improves the functioning of liver and keeps liver diseases at bay. Some of these foods are avocado, barley, beets, broccoli, banana, brown rice, kale, collards, lemon, papaya, watermelon, carrots and fig. These foods should be included as a part of balanced diet.
Beetroot are a good source of nitrates. They have an effective antioxidant named betalains, that benefits cardiac health, lowers inflammation, and oxidative damage in the body. Beetroot juice also enhances the level of natural detoxification enzymes in the body. Eating this vegetable as a whole or in the juice form improves the overall performance of liver in the body.
Foods to Avoid – Bad for Liver
There are certain foods that are hard to process and digest by the liver. These foods also increase unhealthy fat content in the liver. This in turn leads to “fatty liver” disease. If you already have weak liver, and suffer from any liver ailment, then consumption of these foods will make your liver health worse. So, you should abstain from these foods completely.
- Junk foods
- Processed foods
- fried foods
- oily foods
- packaged snacks, and chips
- starchy foods and bakery items
- sugary foods
- canned meats
Best food for the liver cleanse
Due to the important functions performed by the liver, it is very important to keep it in the good shape. All these foods will help in strengthening your liver health. They reduce the chances of liver ailment, and cancer, improve detoxification, and antioxidant enzyme levels and offer efficient protection against harmful toxins. Also, refrain from foods that are harmful for your health. Along with the diet, you should do regular exercise, perform regular health checkups, and live a stress-free life.