Food recommendations for good liver health
Eating a balanced diet of fresh foods from different food groups is necessary for healthy weight maintenance and early intervention for the treatment of fatty liver disease. This can be further supplemented with the help of regular exercise and the use of natural remedies. (Related: Treat your fatty liver disease naturally with a traditional Chinese herbal powder.)
Help reduce your risk of fatty liver disease with a low-fat, reduced-calorie diet. Here are some foods you can include in your diet to support a healthy liver:
- Fruits and vegetables. Raw fruits and vegetables should make up around forty percent of your diet. Try to include them in every meal to increase your intake of fiber, living enzymes, vitamin C, natural antibiotic substances and anti-cancer phytonutrients. Broccoli is helpful in preventing fat buildup in the liver. You can also try consuming spinach, Brussels sprouts, kale, and other greens. Avocados are rich in healthy fats and fiber that can help slow down liver damage and manage healthy weight, respectively. You can still satisfy your sweet tooth by using the natural sugars from fresh fruits as a healthy alternative.
- Fatty fish. Omega-3 fatty acids can be found in fatty fish such as salmon, tuna, sardines, and trout. These healthy fats can help reduce inflammation and manage one's liver fat levels. Other examples of fish that promote good liver health are herring, cod, flounder, trout, bass, and mackerel.
- Raw fresh nuts. Walnuts are also rich in omega-3 fatty acids and can help improve liver function.
- Raw fresh seeds. Sunflower seeds contain vitamin E, a potent antioxidant that can help protect against liver damage. Other healthy seeds include flaxseeds, sesame seeds, hemp seeds, alfalfa seeds, pumpkin seeds, and legumes. You can eat them on their own or add them to salads, smoothies, cereals, or other dishes.
- Fluids. Try to drink two liters of fluids daily to rehydrate your body, prevent constipation, and eliminate toxins broken down by the liver. It is always good to get your daily recommended amount of water, but consuming healthy amounts of coffee, milk and green tea can provide many health benefits to your liver as well. Coffee can reduce the amount of abnormal enzymes in your liver. Milk and other low-fat dairy contain whey protein, which can help protect your liver against further damage. Green tea may inhibit fat absorption and lower cholesterol levels.
More on fatty liver
Fatty liver is a type of liver disease that is characterized by the accumulation of triglycerides in one's hepatocytes or liver cells. Milder forms of this disease can manifest as steatosis or an excessive accumulation of fat, while more severe forms exist as steatohepatitis or liver cell injury and inflammation. If left untreated, it may result in liver scarring, liver cancer, and end-stage liver disease.
A sign of early stage fatty liver is one's liver cells containing fat at a proportion higher than five percent. In many cases, fatty liver disease typically does not have any associated symptoms. This makes it even more important to stay vigilant regarding liver health. However, if you experience chronic fatigue, abdominal discomfort, or a swollen liver, it recommended that you consult with your healthcare professional. Fatty liver can be easily diagnosed through a biopsy, routine blood tests or a physical exam. Excessive medication and alcohol use can increase your risk of acquiring fatty liver disease. Other risk factors include pregnancy, obesity, high cholesterol and triglyceride levels, malnutrition, and a sedentary lifestyle.
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