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7 foods for a healthy liver

7 foods for a healthy liver 7 foods for a healthy liver
01 Jul 2021 10.30AM

Among the main conditions to prevent the development of liver diseases is to eat foods to maintain a healthy liver

The liver is one of the most important organs of the human body due to the number of functions it performs in the body, being a key part of the process of utilization of nutrients. This is why we recommend the seven best foods to have a healthy liver and prevent infections and liver diseases. 

 

Coffee is a food high in antioxidants and with anti-inflammatory properties

 

Coffee

Coffee is a food that contains polysaccharides, polyphenols and, of course, caffeine, which contribute to a healthy liver thanks to its antioxidant and anti-inflammatory properties. 

Some studies even show that coffee consumption helps to reduce liver damage and suggest that those who suffer from fatty liver disease and are also regular coffee drinkers have less damage to the organ.

 

Green vegetables and whole fruits are high in fiber that helps protect the liver

 

Green Vegetables

Although a variety of green vegetables is recommended for any type of diet, there are particular ones that contribute to maintaining a healthy liver and protected against potential diseases. 

Foods such as broccoli, spinach, cauliflower, brussels sprouts and kale contribute to overall weight loss. They all contain components that help metabolize detoxification reactions in the body to prevent the development of cancers or the accumulation of iron, which can be dangerous for the liver, due to diseases such as hemochromatosis or liver cancer.

 

Oats are a complex carbohydrate and whole-grain cereal ideal for maintaining a healthy diet

 

Oatmeal

Carbohydrates are an excellent source of energy for patients suffering from liver disease who must reduce their protein intake. In this regard, one of the best sources of carbohydrates available is oatmeal.

Oatmeal contains high amounts of fiber and is a complex carbohydrate that is digested much slower than others, this helps to create a feeling of satisfaction for longer and also contributes to weight loss.

Some studies also suggest that one of the components of oats, beta-glucans, help reduce fat levels in the liver.

 

Nuts are high in oil and healthy fats

 

Nuts 

Another indispensable recommendation to maintain a healthy liver is to consume foods that are a source of healthy fats and omega 3. These foods are usually nuts of all kinds, avocado and olive oil. 

Although it may sound contradictory, the consumption of these healthy fats over other provesafas such as margarine or butter, help reduce the accumulation of fat in the body and, therefore, protect the liver.

 

 

Garlic is an herb that contributes to weight loss

 

Garlic

Garlic is one of the best foods to maintain a healthy liver thanks to its vitamin C, vitamin B6 and selenium content, which contribute to detoxification. In addition, it is an herb that adds a lot of flavor to food and can be used to season dishes in place of common salt.

 

Green tea has antioxidants that contribute to the maintenance of a healthy liver

 

Green tea

Green tea has a number of benefits, from lowering cholesterol to helping with sleeplessness and having antioxidant effects. It is important to make sure that, if green tea is ingested, that it is of natural origin and not an extract that could have the opposite effect on the liver.

Some studies, which are not yet conclusive, suggest a relationship between the reduction of fats in the liver and green tea. Likewise, another study indicates that green tea may help reduce the risk of liver cancer in Asian women.

 

Berries, in their different versions, have polyphenols and antioxidants

 

Berries

Other foods high in antioxidants and liver-healthy vitamins are berries, such as blueberries or cranberries. They help boost the immune system and reduce inflammation in the body.

In addition, they contain a nutrient called polyphenol that helps prevent fatty liver disease. Other foods such as dark chocolate, olives and plums also have polyphenols. 

 

These are some foods that can help you maintain a healthy liver and protect against serious diseases. A normal liver does not require more than a balanced diet to remain in optimal conditions, but in case you suffer from any other condition, it is advisable to see a doctor who will prescribe the best diet to protect your liver. 

 

 

Verónica Guillén, editor

Content Intern Fundahígado América

 

 

Eugenia Jiménez Alvarez, proofreading

Assistant to the Fundahigado América coordination

Bachelor in Biomedical Sciences

 

SOURCES:

https://www.healthline.com/health/fatty-liver-diet#foodsto-eat 

https://www.webmd.com/hepatitis/ss/slideshow-best-and-worst-foods-for-your-liver

https://www.medicalnewstoday.com/articles/323915#foods-to-avoid 

https://www.narayanahealth.org/blog/diet-for-a-healthy-liver-dos-and-donts/ 

 

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