The liver is a vital organ in the human body playing a crucial role in various physiological processes. The liver is the largest internal organ and is essential to keep it healthy at any cost. In a recent AIIMS report, it has been mentioned that over one-third that is 38% of Indian suffer from fatty liver or non-alcoholic fatty liver disease.
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According to the National Institutes of Health, the liver is the vital organs focus on detoxifying the body by flushing and metabolising toxins from the blood. Additionally, the liver is crucial for metabolism, producing and regulating glucose, storing vitamins and minerals, synthesising proteins which are required for blood clotting and immune function. One of the most important functions of the liver is to play a key role in the digestion process. It produces bile which enables breakdown and absorption of fats.
There are several superfoods that aid the liver to perform all these functions in an efficient way by keeping it healthy. Here, take a look at such superfood that helps to keep the liver healthy:
- Turmeric
According to Science Direct, turmeric has curcumin present in it which is a major bioactive compound. Besides, it is claimed to have potent anti-inflammatory and antioxidant properties which help to keep the liver healthy. Curcumin helps stimulate the production of bile by the liver, thus aiding the digestion of fats and promoting overall health.
- Broccoli
The National Institutes Of Health suggests dietary broccoli protects the liver against fatty liver. From the cruciferous vegetable family, broccoli is packed with antioxidants, especially glucoraphanin, and other nutrients such as Vitamin C, K, and folate. Glucoraphanin, when broken down during digestion, produces sulforaphane which protects against fatty liver.
- Beetroot
Beetroots are the most consumable plants in the world. According to the National Institutes of Health, beetroot has potent hypoglycemic, antioxidant, and anti-inflammatory effects which prevent liver damage. Beetroot has high bioactive compounds such as betaine that support liver’ natural detoxification process, aiding the elimination of toxins and metabolic by-products.
- Fatty Fish
The National Institutes Of Health states the presence of Omega 3 in fatty fish like salmon, mackerel, and sardines which protect from fatty liver. They are also a good source of high-quality proteins, vitamins, and minerals. Omega 3 has been associated with lower levels of liver fat, decreased inflammation, and improved insulin sensitivity.
- Green Tea
National Institutes Of Health again states that green tea has both preventive and therapeutic effects on liver diseases. Being rich in antioxidants particularly catechins which protect the liver from fat accumulation. Phenols in green tea may also help in the regulation of lipid metabolism and improve insulin sensitivity.
- Avocado
As per the National Institutes Of Health, avocado alleviates non-alcoholic fatty liver. The presence of monounsaturated fats, particularly oleic acids supports a healthy lipid profile which reduces the risk of liver damage. Avocados are also rich in antioxidants which protect the cells from oxidative stress.