Our liver metabolises proteins and fats that we generally consume in our regular diet. The liver is a vital filter for our body as it helps to store vitamins, promotes detoxification of the entire body and builds immunity against diseases.
The liver works hard for us, so we should take care of it by consuming foods which are best for liver health.
But what are the foods that promote liver health? Want to know? Keep on scrolling!
1. What Are The Best Foods For The Liver?
2. What Are The Foods Bad For The Liver?
3. What Are The Signs That Your Liver Is Struggling?
4. Dietitian’s Recommendation
5. The Final Say
Here is a list of the foods that promote liver health. Have a look!
Oats are rich in fibre, and fibre-rich foods are great for the liver. Also, oats are rich in beta-glucans which help fight inflammation and are biologically active in the body.
Coffee protects the liver from fatty liver disease and cancer. Also, it helps to lower the buildup of fat and helps to flush the cancer-causing elements out of the body. According to the National Institute of Health Study in PubMed, coffee's protective effects may be due to how it influences liver enzymes.
Consuming green and black grapes can help increase the liver's health. The grapes' antioxidant helps protect the liver from causing any damage. A 2014 study by NIH (National Institute Of Health) suggests that grape seeds contain a significant amount of antioxidants. These antioxidants seem to be associated with protection from some causes of liver damage.
Cranberries, blueberries, and other types of berries contain polyphenols which help protect the liver, curb liver fibrosis and increase the availability of antioxidants in the liver.
Nuts are rich in vitamin E and micronutrients, which protect the liver from non-alcoholic fatty liver diseases (NAFLD), as nuts reduce oxidative stress and inflammation in the liver.
Fatty fish contains omega-3 fatty acids, which keep the inflammation away and lower the fat stored in the liver, which can cause harmful impacts to the liver in the long run.
To improve liver function and reduce oxidative stress, olive oil is an excellent option as this oil is rich in unsaturated fatty acids.
NIH (National Institute of Health) study in Pubmed suggests that a large body of evidence emphasises that olive oil, used as the primary source of fat in MD (Mediterranean diet), plays an essential role in the health benefits of NAFLD patients.
Avocado contains glutathione which removes toxins from the body. Avocado is rich in minerals and vitamins and is considered a superfood for overall health.
Breathe properly, stay curious, and eat your beets! Beetroot is loaded with nitrates, which have an antioxidant effect, reduce the chances of fatty liver, and improve heart and liver health.
Walnuts are great for liver detoxification as they contain arginine, a detoxifying agent and an antioxidant in the liver. Also, walnuts are rich in plant compounds that benefit the liver's health.
Ginseng contains a plant compound named ginsenosides which has some medical benefits which protect the liver from fatty liver, liver injury, cirrhosis, and liver toxicity.
Asparagus is rich in many vitamins and minerals, which boost the liver's health by reducing the growth of liver cancer cells and oxidative stress.
You Can Also Read: Liver Detox: 7 Day Liver Cleanse Diet
Here we have listed a few foods that are bad for liver health.
Saturated fats-rich foods load the liver, and the fat is not metabolised properly, which can build up and cause health consequences.
Cheese, full-fat yoghurt, full-fat milk and other snacks which contain saturated fat are unhealthy and hurt the liver.
Like fats, excess consumption of sugary foods like cookies, cakes, bakery products, and bread harm the liver. Instead, consume whole grains like brown rice, quinoa etc.
Salt tends to increase water retention in the body and inhibit the removal of toxins from the body. Foods rich in sodium, like fatty, processed foods, salad dressings etc., should be avoided.
Here are the signs that say it is high time for liver detox!
There is no specific reason why people feel tired. However, this is the most common symptom that your liver is struggling with.
The change in colour of stools from dark to light can be a sign of liver damage or liver disease, which should be addressed on time to a doctor.
Nausea is also a common symptom as the over build-up of toxins can cause the body to throw out through puking.
The other job of the liver is to promote blood clotting, and a damaged liver loses its potential for doing the same, which can also bruise you easily with a light hit.
The dark urine is also a sign that your liver must be struggling as the liver cannot break down the bilirubin normally, which causes the urine to get dark.
The liver is health important for those who smoke and drink excess alcohol, which impacts liver function.
So taking care of the health by promoting its detoxification is a must and of great positive impact.
-Dietitian Akshata Gandevikar
Eating foods rich in antioxidants, vitamins and minerals is great for the liver's health. It helps lower inflammation and cancer-causing germs by promoting the production of new blood cells in the liver.
Also, juices and smoothies, which can repair liver damage and promote detoxification, should be added to the diet.
1. How do foods help to keep the liver healthy?
The foods contain a good number of vitamins, antioxidants and other plant compounds, which keeps the liver health in check by replenishing it with good nutrition.
2. Can liver damage cause a bitter taste in the mouth?
If you are infected with hepatitis B, there are chances of a bitter taste in your mouth.
3. Do these smoothies cause any harm to the liver?
No! All the smoothies are made with foods ideal for liver health and can be taken without hesitation.
4. How does the fatty liver occur?
Fatty liver occurs when the excess fat gets stored in the liver, and then it causes inflammation.
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