Enhancing Your Liver Health With the Right Foods
The liver is one of the human body's vital organs responsible for regulating more than 500 functions. The primary tasks of the liver include the production of bile juices, metabolism of proteins, carbs, and fats, excretion of bilirubin and cholesterol, and storage of minerals, vitamins, and glycogen, besides detoxification and purification of blood.
Proper liver functioning ensures blood is clear of toxins and builds immunity against viral and bacterial attacks. It shields the body from various health conditions. It works in tandem with the digestive system even as it converts the extra sugar–glucose into glycogen, thus storing it in the form of glucose in the body.
A healthy liver is a happy you, and it is imperative to keep it functioning optimally. Therefore, doctors and nutritionists recommend consuming liver friendly foods to support its functioning. The list of liver-healthy foods includes fresh veggies, fruits, plant-based protein, whole grains, and fatty fish.
To keep up your liver function:
- Maintain a diet plan that includes liver healthy foods that are loaded with fibre, monounsaturated, and Omega-3 fats.
- Avoid non-liver-friendly food like saturated or trans fats and carbonated drinks, besides reducing caffeine and teas.
- Stay hydrated to support liver function.
How To Keep Liver Healthy?
The liver is the second largest organ in the human body, demanding extra care for your overall well-being. Hepatologists emphasize on the following tips for healthy liver:
Tips For A Healthy Liver:
- Liquor is the primary disruptive factor that can interfere with liver health. All it needs is 100 ml of alcohol daily to cause an irreversible liver condition known as Cirrhosis that scars this vital organ, causing eventual fatality.
- Get vaccinated against Hepatitis A, B, and C.
- Practice protected and safe sex to prevent infections that can be transmitted via body fluids and blood.
- Stop indiscriminate use of medications and do not self-medicate.
- Work out regularly and consume fibre rich diet.
List of Foods Good for Liver:
Your liver health depends on what you consume, and pick the right ones from this list of the best food for the liver.
Here is what to eat for healthy liver:
Cruciferous Veggies:
Mother Nature is blessed with a bounty of vegetables good for the liver besides cruciferous vegetables which top the list of best foods for the liver, including broccoli, cabbage, cauliflower, Brussels sprouts, etc. These fibre-rich veggies are suitable for the liver, thanks to the presence of phytochemicals and antioxidants that can not only regulate liver functioning and prevent liver cancer.
Fresh Fruits and Berries:
Fruits and berries are a powerhouse of antioxidants and anthocyanins that provide extensive liver health. So make it a habit to include various types of colourful berries, including blueberries and strawberries, to prevent liver cancer, hepatic steatosis, or fatty liver and slow down fibrosis progression.
Grapefruit:
Grapefruit is a widely recommended fruit to protect liver health, owing to the rich presence of antioxidants. Loaded with naringenin and naringin, grapefruit is crucial in reducing inflammation and protecting healthy liver cells, besides preventing hepatic fibrosis and inflammation. Regular grapefruit intake also reduces the fat content and triggers the production of enzymes required for burning excessive fats.
Nuts:
All you need is a fistful of nuts for optimal liver functioning. Nuts are a treasure trove of healthy fats, nutritional plant components, Vitamin E, and antioxidants. In addition, regular intake of nuts ensures various vital nutrients and minerals that protect your liver and other primary organs like the heart and brain.
Fatty Fish:
Fatty fish is a rich source of omega-3 fatty acids that are extremely important in reducing liver inflammation. Therefore, include fatty fish in your regular food intake to lower liver fat and triglycerides, especially if you are diagnosed with non-alcoholic fatty liver or non-alcoholic steatohepatitis.
Foods and Drinks To Avoid For Liver Health:
- Alcohol
- Excessive intake of coffee and tea
- Carbonated drinks
- Red meat
- Processed and packaged foods
- Fatty and fibre foods
Conclusion:
The liver is one of the chief organs of the human body that regulates more than 500 bodily functions. A healthy liver is all you need to lead a physically healthy life as it extensively supports various other organs, including the heart and digestive system, in their functioning.
Foods good for the liver include cruciferous vegetables that are rich in fiber, like broccoli, cabbage, cauliflower, and kale. Regularly include grapefruit, grapes, nuts, and other fresh fruits to maintain hepatic functioning. If you are diagnosed with liver conditions, do not miss regular check-ups and keep up with your doctor's appointments and medications.
The Department of Hepatology at Gleneagles Hospital offers extensive liver care. The department houses eminent hepatologists and transplant surgeons supported by highly efficient paramedical staff. The latest, advanced medical advancements powered by international standards ensure faster and overall treatment for patients suffering from various liver conditions.
