Best Food For Liver Health
Liver plays a big part in our overall well-being and it deserves our protection! Diet is one of the many ways of liver protection. When it comes to improving diet choice, the first thing comes in mind may be cutting off unhealthy food and we forget we can add liver-friendly food into our diet instead. Liver-friendly food usually possess some common properties, such as antioxidative, anti-inflammatory, and lipid-lowering effects. Let’s take a look what are the best liver-friendly food!
Research shows that coffee may help in reducing liver fat accumulation and increase liver antioxidants. In 2014, a research suggests that the benefits of coffee on the liver may come from its positive impact on liver enzymes. The general recommendation is not to consume more than 400mg of caffeine per day.
Green tea is often recognized as a healthy drink. There are research indicating that the catechin in green tea can help promote liver health. However, overdosing in catechins can do harms to the liver. Therefore, it is safer to not drink more than 3.5 liters of green tea each day. It is also wise to use green tea extracts with extra caution.
There two natural antioxidants exist in grapefruits: naringin and naringenin. Both antioxidants help protect liver cells. In 2019, a study found that naringin may prevent alcohol-related liver fat problems by reducing oxidative stress. However, grapefruits can affect the efficacy of several medicines. So for those who need medications should check with their healthcare providers before adding grapefruit to their diet.
Fatty fish such as yellow croaker and salmon are rich in omega-3 fatty acids, which help prevent excess liver fat accumulation and maintain healthy liver enzyme levels. Therefore, taking fatty fish or fish oil may help reducing the impacts brought by liver fat problems. It is recommend to include fatty fish in 2-3 meals per week.
Nuts contain unsaturated fatty acids, vitamin E, and antioxidants, which demonstrate positive effects on reducing oxidative stress and reduce the risk of liver fat accumulation. Each day can consume about 30g of nuts.
- * All research and clinical data should be used as reference purposes only, results may vary.