The liver is solely responsible for managing more than 500 important functions in your body. So, it becomes extremely vital to take good care of it.
The main functions of the liver are to metabolize and process blood and to produce bile to carry away waste products. You can think of the liver as a filter that keeps the body toxins-free.
The liver helps in clearing the blood of toxins and helps the body resist infections by creating immune factors and removing bacteria from the bloodstream. It is a part of the built-in detoxification system of the body.
The liver even makes cholesterol & proteins that help carry fats via the body and changes extra sugar into glycogen-the storage form of glucose in the body.
That makes your liver an important part of the digestive procedure.
What Makes Food Good For Your Liver?
There is no one food that supports liver health, but a whole balanced diet can help to keep your liver healthy. That means you have to include vegetables, whole grains, fatty fish, and beans in your everyday diet.
Food that contain fibre, like beans, vegetables and nuts may help with optimal liver function. It is even a smart option to choose foods with healthier unsaturated fats like omega-3 fats, instead of saturated fat.
5 Best Food For Your Liver
Here we have curated a list of 5 best foods for your liver, which you can include in your day to day life.
- Berries: It is quite smart to add raspberries, blueberries and strawberries to your diet because they are super rich in fiber. Berries even contain multiple antioxidants including anthocyanins. Studies conducted on animals have shown the powerful antioxidants in berries to decrease the level of liver damage. The antioxidants might help in slowing the growth of cancerous liver cells.
- Grapes: Same like berries grapes also contain antioxidants and fiber. Particularly, grapes contain a resveratrol named antioxidant, which can help in avoiding liver damage in people with NAFLD. Studies have shown that people with NAFLD who take supplements made from grape extract are experiencing less inflammation. Oxidative stress is a factor in how NAFLD gets worse, but antioxidants from food and vitamins might help stop this process.
- Nuts: With an abundance of healthy unsaturated fats, nuts are an excellent food for the liver and are a good addition to your diet. Particularly, a recent study found that including 28 grams of walnuts into a regular Mediterranean diet may decrease your risk of developing NAFLD. One more study has showcased that diets with a higher intake of nuts are related to a reduced risk of NAFLD, especially in men.
- Coffee: Coffee is excellent for liver health, but it works better when you do not add a lot of sugar. The reason behind that is excessive sugar can cause harm to your liver. Coffee has antioxidant and anti-inflammatory properties, and both caffeinated and decaf coffee seem to be beneficial.
- Beans: The American Liver Foundation suggested decreasing saturated fat and red meat in your diet. One amazing way to do that is to replace red meat with lentils, beans and chickpeas occasionally. These legumes are low in saturated fat and are a good source of fiber, which is a winning team that protects liver health.
How Else Can You Keep Your Liver Healthy?
In addition to this list of food and beverages to enjoy regularly, it is even important to concentrate on foods to limit.
Diets that involved highly added sugar, fat, and salt is connected to NAFLD and liver diseases.
Your best bet is to avoid on ultra-processed & fast foods while enjoying more vegetables, fruits, whole grains, and beans.
Alcohol is eve a contributing factor to the problems related to liver.
If you do not drink alcohol, do not start. If you consume alcohol, stick with no more than one drink a day for women and for men, you are supposed to take two drinks a day.
The liver is extremely important to overall health, and a nutritious eating pattern that is filled with anti-inflammatory foods can assist keep your liver functioning optimally.
Go for a lot of vegetables, berries, nuts, beans, and whole grains.
Coffee and green tea are the perfect match to a balanced diet, as these drinks supports liver health as well.