One of the most common liver problems is non-alcoholic fatty liver disease. In this condition liver stores excess fat which can cause liver failure or cirrhosis if left untreated. The condition is more common in people who have obesity or are suffering from diabetes. Excessive alcohol consumption can also put stress on your liver and cause various liver health problems.
Let’s first understand the role of liver in our body. Liver is responsible for removing toxins and produce bile which breaks fatty acids and supports digestion. If you have any liver problem and it is on a very primary level then you should take care of liver health. You can bring dietary changes to take care of this vital organ.
We have made a list of food items that will improve liver health over time.
Coffee
Coffee helps in protecting your liver from non-alcoholic fatty liver disease. Caffeine has the power to reduce number of abnormal liver enzymes that increase in people with liver diseases. Healthline says that it can also prevent advancement of liver fibrosis.
Greens
Greens like spinach have compounds that help in fighting fatty liver disease. It contains polyphenols and nitrates that help in conditioning your liver. Do not overcook spinach as it lowers the polyphenolic content of the greens.
Beans And Soy
Legumes like chickpeas, soyabeans, lentils, peas are dense in nutrition and they contain resistant starch that helps in improving health of your gut. It also helps in lowering the levels of triglycerides and blood glucose. Soy contains good amount of beta conglycinin that prevents in building of visceral fat build up.
Fish
Fatty fishes are rich in Omega3 fatty acids that are good for liver health. It helps in lowering liver fat and boosts high density lipoprotein which is good for your health. It also lowers the level of triglycerides in your body.
Oatmeal
Oatmeal is rich in fibre and reduces the risk of non-alcoholic fatty liver disease. Eating fibre enhances the production of bile in liver and also lowers the stress on your liver.. You should include more fibres as it lowers the level of triglycerides in your body.
Nuts
Nuts are rich in protein, anti-oxidants that helps in reducing inflammation, fighting with free radicals and insulin resistance in body. It lowers the risk of NAFLD. If you have liver health problem then start eating walnuts everyday. They are a good source of Omega 3 fatty acids as well.
Also read:
10 Foods That Can Improve Health Of Your Lungs
Turmeric
Turmeric contains curcumin which is an active ingredient of turmeric. It can help you in lowering levels of Aspartate Aminotransferase and Serum Alanine Aminotransferase in your liver. Both these enzymes are not good for your liver health.
Sunflower Seeds
Sunflower seeds are rich in Vitamin E which is a strong antioxidant. It helps in reducing inflammation in your body and helps in fighting several health problems related to liver.
Unsaturated Fats
You should start eating more unsaturated fat that is found in peanut butter, fish, olive oil and avocados. Avoid eating butter, meat and sausages as they contain saturated fats that are not good for liver.
Garlic
Garlic is an interesting ingredient that is good for over all health if eaten raw or cooked. It adds a good flavor to your food and many people like the taste. It helps in fighting NAFLD if you eat it regularly.
Foods You Should Avoid
- Alcohol
- Fried Foods
- Added Sugar
- Added Salt
- Red Meat
- White Bread, Pasta, Rice
