April 19 has been designated as World Liver Day and is celebrated every year to raise awareness about liver-related diseases and to promote the health of the second largest organ of the body (after the skin). . Dietician Junette Susan Monsi, Department of Clinical Nutrition, Amrita Hospital, says that the liver is the largest digestive gland in the body, which plays a major role in the metabolism of various substances. “Making proper food choices is important for maintaining good health, especially for the well-being of the liver,” shares Junet.
Liver performs various functions such as detoxification, breakdown of red blood cells and substances, synthesis of proteins and hormones, and storage of glycogen. “A healthy diet and regular physical activity can help control the progression of liver disease. Monounsaturated fats (MUFAs), polyunsaturated fats (PUFAs), and omega-3 fatty acids are known to be beneficial to the liver, while saturated fatty Acids, trans fats, simple sugars, and animal proteins can have harmful effects on the liver. Diets for patients with liver disease should be simple and balanced. A balanced diet can improve liver health and help manage symptoms. can help,” says Junet.
10 Best Foods for Liver Health
Junette Susan Moncy suggests the following 10 foods and beverages to maintain liver health:
1. Coffee
A cup of coffee daily may help prevent liver disease. When your body digests caffeine, it produces a chemical called paraxanthin that may prevent the liver from developing fibrosis. It may help fight liver cancer, alcohol-related cirrhosis, non-alcoholic fatty liver disease and hepatitis C. Coffee also has anti-inflammatory and antioxidant properties. However, it’s important to avoid adding extra sugar to your coffee, as it can be harmful to your liver.
2. Oats
Oats are high in fiber, including a type of fiber called beta-glucan that may benefit liver function. Consuming oatmeal can help with weight loss, especially in the abdominal area, which can lower your chances of developing liver disease.
3. Fatty Fish
Fatty fish is a rich source of omega-3 fatty acids, which are good fats that may help reduce inflammation. These fats appear to prevent excess fat accumulation and maintain normal levels of liver enzymes, thereby reducing inflammation in the liver.
4. Nuts
Nuts contain healthy unsaturated fats, and adding varieties like walnuts and almonds to your diet may help reduce your risk of liver disease. These nuts are rich in omega-3 fatty acids, fiber and antioxidants. Eating nuts may improve feelings of fullness and reduce appetite.
5. Curd
Yogurt is a great source of probiotics. Patients with chronic liver disease typically have an imbalance in their intestinal flora, and a daily intake of yogurt may help protect the fatty liver from injury.
6. Crispy Vegetables
Cruciferous vegetables like broccoli, cauliflower, kale and cabbage are rich in fiber and contain certain compounds that aid in the detoxification process. They also protect against harmful components and may prevent the development of fatty liver.
Also Read: How To Protect Yourself From Heat Stroke This Summer, Pay Attention To These Symptoms
7. Citrus Fruits
Citrus fruits like lemons and oranges contain vitamin C, potassium and bioflavonoids, which can enhance the detoxification process of the liver. These nutrients may also improve energy levels and reduce inflammation.
8. Avocado
Avocados are packed with healthy fats and glutathione, which may help reduce and slow down liver damage. The glutathione present in avocados helps in eliminating harmful toxins from the body. Additionally, avocados are rich in anti-inflammatory nutrients and soluble fiber.
9. Olive oil
Olive oil is considered a healthy fat and may reduce the risk of fatty liver. Regular consumption of olive oil has been shown to reduce fat accumulation in the liver and improve blood levels of liver enzymes in humans.
10. Blueberry
Blueberries are rich in antioxidants, which may help slow down fibrosis and improve hepatic steatosis, or fatty liver. Regular consumption of these berries in your diet is a good way to ensure that your liver is supplied with the antioxidants it needs to stay healthy.