Top Foods And Drinks For A Healthy Liver
The liver is the powerhouse of your body. It performs many necessary tasks starting from producing bile, cholesterol, and proteins to storing minerals, vitamins, and carbohydrates. It also helps to breakdown toxic products like natural byproducts, alcohol, medications of metabolism. These things keep your liver in good shape. It is also responsible for making glucose and detoxing the body. It creates bile which is necessary to absorb nutrients in the food. There are many foods and drinks available which can protect the liver.
The liver plays a vital role to maintain your health. If the functioning of your liver is hampering, then it may lead to any disorder related to liver, metabolic disorder, or even type 2 diabetes. It may possible to manage all the risk factors by certain foods and drinks that may help in promoting liver health.
Here are some of the best foods as well as drinks for maintaining liver health.
Taking oatmeal is the best way to add fiber to your daily diet. As fiver is a very important tool for digestion, consuming oatmeal is good for maintaining health. Some specific types of fibers in oats may be especially helpful for the liver. Oatmeal and oats contain a high amount of compounds which are called beta-glucans. And these are biologically active in the body. They help to modulate the immune system by fighting against the inflammation. They may help to fight against obesity and diabetes. It is noticed from a review that beta-glucans formed from oats help in decreasing the amount of fat stored in the liver in mice which could protect the liver. People, who want to add oats to their daily diet, should go for steel-cut oats or whole oats, rather than go for prepackaged oatmeal. Prepackaged oatmeals may contain flour or sugars which will be not beneficial for your health.
Consuming garlic may also helpful for stimulating the liver. It is noticed from a study that consumption of garlic may reduce the body weight and fat content in people with no changes to lean body mass. This is much beneficial as being overweight or obese.
3. Blueberries & Cranberries
Many dark berries such as raspberries, cranberries, blueberries, etc contain antioxidants called polyphenols, which may help in protecting the liver from damage. It has been demonstrated that all the blueberries and cranberries can help to keep the liver healthy. Consuming these types of fruits protected your liver from damage. It helps by increasing cell response and oxidant enzymes. The extraction of blueberry has been shown to inhibit the growth of human liver cancer cells in test-tube studies.
4. Green Tea
Tea is considered beneficial for health. Drinking 5-10 cups of green tea per day helps in maintaining your liver health. It is found from a non-alcoholic fatty liver disease (NAFLD) that is consuming green tea for 12 weeks improved the enzymes which are associated with the liver and may also reduce the oxidative stress and fat deposits in the liver. Green tea may help to reduce the overall content of fat, and other signs of non-alcoholic fatty liver disease (NAFLD), or fight against oxidative stress. There is a lower risk found in people who drink four or more cups per day. Black tea also extracts many of the negative effects of a high-fat diet on the liver and also improved blood markers of liver health.
5. Grape Fruit
Grapefruit contains two primary oxidants i.e. naringin and naringenin. These two elements may help to protect the liver from injury by reducing the inflammation. They are also helpful in building up fats and increase the enzymes which burn fat. This fruit may be a helpful tool for fighting against the NAFLD. The protecting effects of this grapefruit are known for reducing inflammation and protecting cells. It has been shown from a study that antioxidants may reduce the development of hepatic fibrosis which is a harmful condition in which excessive connective tissue created in the liver. It results in chronic inflammation.
6. Prickly Pear
This is a type of fruit which is also beneficial for liver health. It is suggested that compounds in the fruit may help to protect the organ. It is a popular type of edible cactus. It has been used traditionally for the treatment of wounds, ulcers, fatigue, and many more diseases associated with the liver. Some effects like dry mouth, nausea or lack of appetite and many more were due to a reduction in inflammation that may occur after drinking alcohol. It has also been found from another study that this fruit may help to normalize enzyme and cholesterol levels. This juice reduces the amount of oxidative damage as well as the injury to your liver, and also maintains the inflammation levels.
7. Fatty fish
Consuming fish oil or fatty fish may help in reducing the impact of conditions such as NAFLD. Fatty fishes are rich in omega-3 fatty acids. These are the good fats which help in reducing the inflammation. These fats are helpful for the liver as they help to treat the buildup of excess fats and maintain the enzyme levels in the liver. It has been suggested to eat oily fish two times per week. It also lowers the risk of heart disease. The fats extracted from fatty fish are beneficial for your liver. It improves your insulin resistance.
8. Cruciferous Vegetables
Cruciferous vegetables such as broccoli, mustard greens, and Brussels sprouts are famous for their fiber-rich content and distinctive taste. These foods may increase the levels of detoxification enzymes by protecting the liver from damage. They are also rich in plant compounds which decrease oxidative stress and improve the liver enzyme levels. Try these foods by roasting them with the help of lemon juice and garlic or balsamic vinegar to turn them into a tasty and healthy dish.
9. Olive oil
Some fats may help to maintain your health. It has been noticed from the World Journal of Gastroenterology that adding olive oil to your daily diet may help in reducing the oxidative stress and improve your liver function. It is due to the high content of unsaturated fatty acids in the oil. As it is introduced as a healthy fat, it includes many positive effects on the heart and metabolic health. It has been found that 6.5 ml of olive oil per day improved the fat levels and liver enzymes. Consumption of olive oil decreases the level of fat in the liver by increasing the blood flow and improving the blood level of liver enzymes. The accumulation of fat in the liver is the first step of liver damage.
Nuts are nutrients or fats rich food. Consuming nuts is the simplest way to keep the liver healthy by protecting against NAFLD. These types of food generally contain unsaturated fatty acids, antioxidants, and vitamin E. These compounds may help to prevent NAFLD as well as reduce inflammation and oxidative stress. Consuming nuts like almonds, walnuts may help to maintain liver health. As the nuts are high in calories, you no need to eat too many. This food is responsible for many health benefits like heart disease, liver health, etc. Almost all non-alcoholic fatty liver diseases found by eating nuts along with high levels of liver enzymes. From a health study, it is noticed that people who are consuming a small number of nuts and seeds have a higher risk of developing NAFLD as compared to those who are consuming a large number of nuts and seeds.