Take care of your liver by eating healthfully since it is a large organ that is more vital than you may realize.
Have you ever wondered why certain British vocalists seem so American? Or why we incorrectly term it a middle finger? (Consider that your thumb is not a finger.) When did you last consider your liver? You worry about your heart and brain, but seldom about your liver, despite the fact that it is as vital to your survival. Similar to the appendix and spleen, the liver is only sliced liver.
But your liver deserves your attention—your admiration, even. It is the second biggest organ in your body, after your skin, and it is a workhorse! According to scientists, it performs 500 essential functions for your survival. It digests food, eliminates toxins from the blood, and eliminates other drugs from the body. It controls cholesterol levels, aids in fat absorption, and modulates hormone levels.
This unsung hero does not receive much attention until something goes wrong, such as scarring from excessive alcohol consumption (cirrhosis) or nonalcoholic fatty liver disease (NAFLD), a symptomless infiltration of fat into the liver that is frequently caused by obesity, high triglycerides or LDL cholesterol, or diabetes. As with type 2 diabetes and other metabolic illnesses, you may lower your risk of NAFLD and other liver issues by keeping a healthy bodyweight, consuming a balanced diet, and engaging in regular physical activity.
You may preserve your liver by avoiding excessive added sugars and alcohol and limiting processed snack foods like pretzels, according to Jill Weisenberger, MS, RDN, CDCES, a registered dietitian nutritionist.
“Eat mostly plant-based foods to get anti-inflammatory and insulin-sensitizing chemicals. Aim to consume fruits, vegetables, or both at each meal and snack to get a constant supply of disease-fighting nutrients “Weisenberger says.
To be even more proactive about your liver health, you may regularly consume the following superfoods, which are proven to boost liver function.
1. Barley and oats
Both whole grains are rich in dietary fiber, which has been found to promote weight loss and a healthy bacterial balance in the gut microbiome. According to the authors of a new research published in Nutrients, calorie restriction is one of the most effective therapies for NAFLD. Fiber-rich meals keep you full longer, so lowering the quantity of calories you consume. In addition, prebiotic fiber promotes a healthy gut flora, which decreases inflammation and liver damage. Researchers showed that consuming 7.5 grams or more of insoluble fiber, such as that found in oats and barley, improved three separate scores of liver fibrosis, a progression of NAFLD.
Try this recipe for Roasted Beet and Barley Salad, which is liver-friendly.
2 Cruciferous veggies
I cannot suggest enough broccoli, kale, brussels sprouts, and other cruciferous vegetables for liver health, says registered dietitian nutritionist Carley Knowles, RDN, LD. Cruciferous vegetables aid in the body’s natural detoxification process, protect the liver from harm, and enhance its general function.
According to a research conducted by experts at Texas A&M AgriLife Research, indole, a chemical found in cabbage, kale, cauliflower, broccoli, and Brussels sprouts, helps regulate NAFLD. Researchers reported in the journal Hepatology that clinically obese study participants had considerably lower amounts of indole in their blood than lean respondents. In addition, individuals with lower indole levels had more fat in the liver.
3.Blueberries and leafy greens
“I suggest blueberries and other berries, herbs and spices, leafy greens, broccoli, and other cruciferous vegetables for liver function,” explains Weisenberger. Each of these meals has several liver-supporting phytonutrients that promote health.
Researchers in Saudi Arabia think that blueberries, a rich source of antioxidants, may one day be used as a treatment for age-related liver illness, based on their investigation of a group of obese, elderly rats with metabolic disease indicators and liver failure. After four weeks of consumption of blueberry extract, the livers of the rats improved.
Even if your physician examines your liver enzymes and determines that your liver is okay, you should continue to consume blueberries. Examine What Happens to Your Body When You Consume Blueberries Daily.
4. Water, green tea, and coffee
Avoiding alcohol is the greatest thing you can do to safeguard your liver. According to the American Liver Foundation, the second-best way to avoid dehydration and improve liver function is to drink enough of water.
“Additionally, drinking water will likely minimize your use of liver-damaging sugar-sweetened drinks. Other beneficial liquids for the liver include tea and coffee “says Weisenberger.
Matcha green tea is the most effective liver-protecting tea because it has the highest concentration of antioxidant catechins. A meta-analysis of studies published in the International Journal of Clinical and Experimental Medicine indicated that frequent use of green tea is related with a reduced risk of HCC, fatty liver disease, hepatitis, and liver cirrhosis. The use of coffee, especially decaffeinated coffee, reduces the risk of chronic liver disease. Moreover, a meta-analysis published in BMC Public Health in 2021 compared 384,818 coffee drinkers to 109,767 non-coffee drinkers and found that coffee consumers were 20% less likely to develop chronic liver disease or NAFLD and 49% less likely to die from liver disease compared to non-coffee drinkers.
5.Five olive oil
Knowles said, “Research indicates that olive oil increases healthy cholesterol, which protects against fatty liver disease.”
According to a 2018 study published in Endocrine, Metabolic & Immune Disorders – Drug Targets, oleic acid, a monounsaturated fatty acid, and phenolic compounds activate certain signaling pathways in the liver that help prevent inflammation, oxidative stress, mitochondrial dysfunction, and insulin resistance, thereby preventing and even reversing liver damage.
