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To keep your liver fit and fab along with your entire body, a healthy diet is essential. Like a filter system, the liver helps eliminate unwanted by-products and retain nutrients from the food that a person consumes. However, not all food items or types have the same value when it comes to promoting liver health. Therefore, noshing on specific foods for liver health is necessary.
To list the food items that maintain good liver health, Sohini Banerjee, Dietician, Fortis Hospital, Anandapur, Kolkata, spoke to Health Shots.
Banerjee says, “The liver performs a critical function as it helps to remove all the toxins in the human body.This is especially true if a person is suffering from a specific condition related to the liver, such as cirrhosis or Hepatitis C, as these conditions can make it difficult for the liver to perform in an optimum manner. That is why some specific foods for liver must be added to the person’s diet.”
Foods for liver health to help reduce the damage caused by liver disease:
1. Grapes
With various beneficial plant compounds, red and purple grapes are considered extremely good for liver health. As it contains resveratrol, grapes are also perfect for overall health and well-being, and various studies have proved this.
2. Beetroot Juice
Considered as an excellent source of nitrates and antioxidants called betalains, beetroot juice is also effective in improving heart health and reducing oxidative damage and inflammation. It also contains antioxidants, vitamin A, vitamin B-6, and iron, which help to protect the liver from inflammation and oxidative stress while at the same time improve its ability to remove toxins from the body.
3. Cruciferous vegetables
Vegetables like brussels sprouts, broccoli, and mustard greens are considered cruciferous vegetables and they are known for their high fiber content and beneficial plant compounds. Animal studies have shown that brussels sprouts and broccoli sprout extract help to increase the levels of detoxification enzymes and therefore protect the liver from damage.
“If you do not like to eat them raw, try lightly roasting them with garlic and lemon juice or balsamic vinegar,” says Banerjee.
4. Avocados
A staple in many cuisines, avocados have numerous health benefits, including improved liver health. Research has found that moderate consumption of this fruit can result in weight loss and improved liver function tests.
5. Walnuts
Many studies have found that compared with other tree nuts, walnuts have substantially higher omega-3 and omega-6 PUFA content (47 per cent) and the highest level of antioxidant polyphenols, whether consumed raw or roasted. Adding walnuts to your daily diet is an excellent idea as it cannot just improve liver functioning but also overall health of a person.
6. Coffee and green tea
Despite warnings about the excess of drinking coffee, Studies reveal that coffee is an excellent choice to detoxify the liver due to its antioxidant properties. In addition, it also protects us from chronic liver disease. Green tea helps to reduce overall fat content and keep us at a safe distance from other signs of non-alcoholic fatty liver diseases (NAFLD).
The last words
Banerjee suggests that cooking food in excessive oil might not be healthy, especially if you use corn oil, soy oil and sunflower oil daily. Choosing healthier versions of oil and switching to olive oil is a great option, as it can help reduce liver enzymes that lead to liver disease.
