The liver is the most important organ of the body. This crucial organ of the human digestive system plays a principal role in performing many functions. It plays a central role in regulating the metabolism of carbohydrates, proteins, and fats. It also helps process the nutrients absorbed during digestion. The liver also regulates blood sugar levels, detoxifies harmful substances entering the gut, and produces bile juice, which aids in breaking down fats in the small intestines.
This magical organ is necessary for sustaining life. However, many times, the consumption of high-fat foods, uncontrolled consumption of alcohol and sugary foods can pose threats to the Liver. These foods can damage the liver to a great extent, leading to several chronic diseases such as hepatitis, autoimmune diseases, and even cancer. These diseases come without a warning and result in painful symptoms such as lethargy, loss of appetite, jaundice, and sickness.
If you want to steer clear of these rapidly increasing liver diseases, add these liver-friendly foods to your diet and keep your liver healthy.
7 Liver-Healthy Foods To Add To Diet
1) Grapefruit
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Grapefruit contains two primary antioxidants named naringin and naringenin, which help protect the liver from injuries by diminishing inflammation and guarding liver cells. As examined in a study published by the World Journal of Gastroenterology in 2018, naringenin inhibits oxidative stress in the liver and blocks a pathway called TGF-β that can cause liver damage. It also stops hepatic stellate cells from changing into harmful cells, which reduces the production of collagen, a protein that can harm the liver.
2) Berries
Berries like blueberries and cranberries contain an antioxidant named anthocyanins, which is linked with several health factors, including anticancer, anti-inflammatory, antimicrobial, anti-obesity, anti-diabetic and protection against cardiovascular diseases (CVDs). As mentioned in a study published by Food and Nutrition Research in 2017, anthocyanins in berries protect the liver by diminishing cancer-causing factors.
3) Purple Grapes
Numerous studies have found dark-coloured grapes, especially dark red and purple ones, effectively benefit liver health as a result of their excellent antioxidant content. One study published by Nutrition Research and Practice in 2010 revealed that grape skins have been shown to protect the liver from injury caused by dimethylnitrosamine (DMN) in rats. They also restored normal levels of liver enzymes and proteins, reduced liver damage markers, and prevented collagen buildup, which can lead to liver scarring.
4) Beetroot
Beetroot is an excellent food to detox the liver as it is a source of nitrates and antioxidants. A study published in Frontiers in Nutrition Journal in 2023 compares the effects of beetroot juice on enzymes when paired with a Mediterranean diet. The study has shown beetroot effective in reducing liver fat and improving liver health in adults with non-alcoholic fatty liver disease (NAFLD).
5) Brassica
Brassica vegetables like broccoli, cauliflower, Brussels sprouts, cabbage, collard greens, and kale are very beneficial for liver health. These vegetables contain sulphur-containing compounds called glucosinolates (GLS), which aid liver detoxification. A study published by Frontiers in Nutrition Journal in 2023 revealed that Brassica vegetables effectively lower circulating LDL cholesterol, liver cholesterol, and inflammatory cytokines.
6) Nuts
Nuts are a source of healthy fats, vitamins, and minerals that benefit the liver in numerous ways. Walnuts have proven to be the most beneficial in reducing the fat content in the liver. According to a study published by the World Journal of Gastroenterology in 2015, nuts contain a unique blend of fatty acids, bioactive compounds, and essential nutrients. They are also exceptionally rich in the antioxidant vitamin E, which guards the liver against diseases.
7) Fatty Fish
Fatty fishes like salmon, sardine, and cod are a source of omega-3 fatty acids, promoting the reduction of liver inflammation. In a study published by the World Journal of Gastroenterology in 2015, the potential benefits of fatty fish associated with the liver were reviewed. It suggests that regular consumption of oily fish rich in EPA and DHA omega-3 fatty acids provides metabolic benefits for the liver. Oily fish consumption has consistently improved liver fat content, benefiting individuals with non-alcoholic fatty liver disease (NAFLD). However, overconsumption can lead to counter effects.
It is important to keep liver health in check to lead a healthy and happy life. If you are experiencing liver disease-related symptoms, it is time to switch to these healthy foods and reduce the risks.