Here is the list of foods that are best and worst for our liver.
Fibre rich foods are very beneficial for our liver. Oatmeal is one of the healthiest foods and is a great way to kick start a day. Oatmeal consists of high soluble fibre and it also helps in losing weight especially belly fat, which in turn avoid liver diseases.
2. Avoid fatty food
Intake of fatty food, junk food like french fries, burgers damages liver health. Eating high saturated fat can alter the work of liver and may also lead to inflammation. This can lead to cirrhosis, which is a liver disease. Always choose healthy options before ordering others.
3. Broccoli for liver
Several veggies improve liver health especially Broccoli is one of them. This crunchy broccoli protects us from non-alcoholic fatty liver disease. When broccoli is roasted with garlic and vinegar tastes delicious.
Coffee is also very beneficial for health and this can be good news for those who can’t stay away from it. Drinking two to three cups of coffee can control the damage of liver caused due to excess intake of alcohol or unhealthy diet. Some studies also say that intake of coffee can reduce the risk of liver cancer.
5. Cut on sugar
Excess intake of sugar and sweets can damage liver as they increase the pressure on liver. As liver turns sugar into fats excess intake of sugar can put pressure on liver. Intake of high sugar can also lead to high cholesterol levels in body. In long run it can also lead to fatty liver diseases.
6. Green tea
Green tea contains antioxidants called catechins. These catechins protect us from many cancers especially liver cancer. Freshly made hot green tea contains high amount catechins when compared to other ready made green tea.
Make a habit to drink water instead of sweetened drinks and other soft drinks to control the calorie intake. Maintaining healthy weight is very beneficial for healthy liver. Drinking water also keeps you hydrated and also controls the weight.
8. Almonds and other nuts
Vitamin E present in almonds and other nuts protect our liver by reducing the risk of fatty liver disease. Almonds along with vitamin E also beneficial for heart and also controls the cholesterol levels in our body. Intake of almonds as snack instead of unhealthy snacks is very beneficial; we can also add almonds in different salads.
9. Avoid high intake of salt
Excess intake of salt or high sodium diet leads to fibrosis. Fibrosis is the initial stage of liver scarring. Cutting salt in our regular diet is very essential to avoid liver diseases and by avoiding processed foods, canned veggies we can control the intake of high sodium in our diet.
Glutathione is a powerful antioxidant, which is very beneficial for our liver. It is present in green leafy vegetables like spinach. Antioxidants present in spinach not just protect our liver but also helps in speed recovery if it is damaged.
11. Blue berries
Blueberries contain nutrients called polyphenols which are very beneficial for liver. These nutrients safeguard liver from non alcoholic fatty liver disease. Polyphenols are also found in foods like dark chocolates, olives and plums.
12. Reduce alcohol intake
Too much intake of alcohol can damage liver. Excess intake of alcohol in long run can lead to a liver disease called cirrhosis.
13. Herbs and spices
Herbs and spices like oregano, sage, rosemary, cinnamon, curry powder, cumin and so on are very good source of healthy polyphenols which are beneficial for liver. These herbs and spices are not only beneficial for liver but also for heart. They help in controlling the intake of salt.
14. Reduce intake of packaged foods
Avoid intake of packaged foods like chips and baked items as they are high in salt, sugar and fats which damage our liver. Opt for fresh fruits instead of these junk foods, as they are beneficial for our overall health.
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