The liver is avital organ in our body, because it is responsible for breaking down carbohydrates, making glucose, and detoxing the body. It also stores nutrients and creates bile, which is necessary to digest and absorb the nutrients in food properly. There are many foods and drinks that a person can consume to help protect the liver.
here are some food which are protect and improve the functioning of our liver;
1. Coffee
Coffee is one of the best beverages you can drink to promote liver health. Studies have shown that drinking coffee protects the liver from disease, even in those who already have problems with this organ.
Studies have repeatedly shown that drinking coffee lowers the risk of cirrhosis, or permanent liver damage, in people with chronic liver disease. Drinking coffee may also reduce the risk of developing a common type of liver cancer, and it has positive effects on liver disease and inflammation. Coffee also decreases inflammation and increases levels of the antioxidant glutathione. Antioxidants neutralize harmful free radicals, which are produced naturally in the body and can cause damage to cells, While coffee has many health benefits, your liver, in particular, will thank you for that morning cup of joe.
2. Oatmeal
Consuming oatmeal is an easy way to add fiber to the diet. Fiber is an important tool for digestion, and the specific fibers in oats may be especially helpful for the liver. Oats and oatmeal are high in compounds called beta-glucans, which is very biologically active in the body. They help modulate the immune system and fight against inflammation, and they may be especially helpful in the fight against diabetes and obesity and beta-glucans from oats appear to help reduce the amount of fat stored in the liver in mice, which could also help protect the liver.
People looking to add oats or oatmeal to their diet should look for whole oats or steel-cut oats, rather than prepackaged oatmeal. Prepackaged oatmeal may contain fillers such as flour or sugars, which will not be as beneficial for the body.
3. Tea
Tea is widely considered to be beneficial for health, but evidence has shown that it may have particular benefits for the liver.A smaller study in non-alcoholic fatty liver disease patients found drinking green tea high in antioxidants for 12 weeks improved liver enzyme levels and may also reduce oxidative stress and fat deposits in the liver. It is important to note that tea may be better than extracts, as some extracts may damage the liver rather than heal it.
For example, one study in mice found that black tea extract reversed many of the negative effects of a high-fat diet on the liver, as well as improved blood markers of liver health. Nevertheless, some people, especially those who have liver problems, should exercise caution before consuming green tea as a supplement.
4. Garlic
Adding garlic to the diet may also help stimulate the liver. A study found that garlic consumption reduces body weight and fat content in people with NAFLD, with no changes to lean body mass. This is beneficial, as being overweight or obese is a contributing factor to NAFLD.
5. Grapefruit
Grapefruit contains antioxidants that naturally protect the liver. The two main antioxidants found in grapefruit are naringenin and naringin. The protective effects of grapefruit are known to occur in two ways — by reducing inflammation and protecting cells.
Studies have also shown that these antioxidants can reduce the development of hepatic fibrosis, a harmful condition in which excessive connective tissue builds up in the liver. This typically results from chronic inflammation. Moreover, in mice that were fed a high-fat diet, naringenin decreased the amount of fat in the liver and increased the number of enzymes necessary for burning fat, which can help prevent excess fat from accumulating.
6. Berries
Many dark berries, such as blueberries, raspberries, and cranberries, contain antioxidants called polyphenols, which may help protect the liver from damage. Consuming these fruits for 3–4 weeks protected the liver from damage. Additionally, blueberries helped increase immune cell response and antioxidant enzymes.
What’s more, blueberry extract has even been shown to inhibit the growth of human liver cancer cells in test-tube studies.
7. Fatty fish
Consuming fatty fish and fish oil supplements may help reduce the impact of conditions such as NAFLD.Fatty fish is rich in omega-3 fatty acids, which are the good fats that help reduce inflammation. These fats may be especially helpful in the liver, as they appear to prevent the buildup of excess fats and maintain enzyme levels in the liver.
The study recommends eating oily fish two or more times each week. If it is not easy to incorporate fatty fish such as herring or salmon into the diet, try taking a daily fish oil supplement.
8. Prickly Pear
Prickly pear has long been used in traditional medicine as a treatment for ulcers, wounds, fatigue and liver disease. A study in 55 people found that the extract of this plant reduced symptoms of a hangover. Participants experienced less nausea, dry mouth and lack of appetite and were half as likely to experience a severe hangover if they consumed the extract before drinking alcohol, which is detoxified by the liver.
This study found that the juice decreased the amount of oxidative damage and injury to the liver after alcohol consumption and helped keep antioxidant and inflammation levels stable.
9. Nuts
The same study says that eating nuts may be another simple way to keep the liver healthy and protect against NAFLD. Nuts generally contain unsaturated fatty acids, vitamin E, and antioxidants. These compounds may help prevent NAFLD, as well as reduce inflammation and oxidative stress.
Eating a handful of nuts, such as walnuts or almonds, each day may help maintain liver health. People should be sure not to eat too many, however, as nuts are high in calories.
10. Cruciferous Vegetables
Cruciferous vegetables like Brussels sprouts, broccoli and mustard greens are known for their high fiber content and distinctive taste. They are also high in beneficial plant compounds. Brussels sprouts and broccoli sprout extract increase levels of detoxification enzymes and protect the liver from damage. All thou cruciferous vegetables look promising as a beneficial food for liver health.
Vegetable are rich in nutrients , which is not only beneficial for liver function but also improve function of whole body.
