The liver is the second largest organ in your body after the skin, and scientists believe it conducts up to 500 processes that are crucial to maintaining health.
It digests food, eliminates pollutants from the blood, regulates cholesterol levels, aids in fat absorption, and regulates hormone levels. Because of its relevance to health, it is critical to consume foods that stimulate the liver’s work and keep its condition at an enviable level.
“You can protect your liver by limiting processed foods and avoiding added sugar and alcohol.” Consume largely plant-based foods that are anti-inflammatory and aid in liver function. “It’s also a good idea to eat as many fruits and vegetables as you can,” says registered dietitian Jill Weisenberger.
Barley and oats
These whole grains are high in dietary fibre, which has been found to aid weight loss and maintain a healthy balance of bacteria in the gut microbiome. Eating high-fiber foods keeps you fuller for longer and helps you consume less calories. Prebiotic fibre also promotes healthy gut microbiota, which minimises inflammation and liver damage.
A vegetable from the cabbage family
“If you want a superfood for liver health, I definitely recommend broccoli, kale, Brussels sprouts, and other cruciferous vegetables,” says registered dietitian Carly Knowles. “These vegetables help the body naturally detox and protect the liver from damage while improving its overall function.”
Water, coffee, and green tea
Avoiding alcohol is the greatest way to protect your liver. The second best thing that most nutritionists recommend is drinking plenty of water to avoid dehydration and improve liver function. Aside from water, coffee and green tea are wonderful liver-friendly beverages, but they should be eaten in moderation, avoiding exceeding the daily limit, according to IndexHR.
Green tea drinking is linked to a lower incidence of liver cancer, fatty liver disease, hepatitis, and liver cirrhosis, according to research published in the International Journal of Clinical and Experimental Medicine. Coffee, including decaffeinated coffee, lowers the chance of developing chronic liver disease.
The final item recommended by dietitians is olive oil, which should be consumed as regularly as possible. “Many studies so far show that olive oil significantly increases the level of good cholesterol in the blood, which protects you from fatty liver and thus helps preserve the health of this important organ,” Knowles adds.
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