5 best foods to support liver health.

SKĐS - A diet rich in nutrients and anti-inflammatory agents can greatly support the vital functions of the liver.

CONTENT:

• 1. Cruciferous vegetables are rich in antioxidants.
• 2. Onions and garlic are good for liver health.
• 3. Bitter melon (bitter gourd) reduces fat accumulation in the liver.
• 4. Extra virgin olive oil provides healthy fats.
• 5. Green tea helps improve liver enzymes.

The liver is one of the most important metabolic organs in the body. It performs over 500 different functions, including detoxification, nutrient metabolism, hormone regulation, and bile production to aid digestion.

Daily diet plays a crucial role in maintaining liver health. Micronutrients and antioxidants from food can support liver function and reduce the risk of liver-related diseases.

According to Associate Professor Dr. Nguyen Thi Lam, former Deputy Director of the National Institute of Nutrition , nutrition plays a crucial role in nourishing a healthy liver and preventing liver diseases such as fatty liver disease. Therefore, it is necessary to consume appropriate foods and avoid foods that can damage the liver.

Here are 5 effective foods that can help protect and support your liver health naturally:

1. Cruciferous vegetables are rich in antioxidants.

Consuming foods rich in antioxidants is an effective way to control inflammation, which is especially important for liver health. Cruciferous vegetables not only provide key antioxidants but also contain compounds such as sulforaphane and glucosinolates. These compounds have the potential to stimulate enzymes involved in the liver's cleansing and detoxification processes. Numerous studies have shown that glucosinolates also contribute to the prevention and management of metabolic diseases that can negatively impact the liver.

2. Onions and garlic are good for liver health.

Garlic, onions, shallots, and other onion-family vegetables are common cooking ingredients that are beneficial for liver health, thanks to the sulfur compounds they contain. Sulfur is particularly important for the second phase of liver detoxification, helping to metabolize toxins into forms that can be safely eliminated.

In fact, garlic has also been shown to be effective in combating non-alcoholic fatty liver disease, also known as metabolic fatty liver disease (MASLD), one of the most common metabolic disorders.

Certain foods can help protect optimal liver function.

3. Bitter melon (bitter gourd) reduces fat accumulation in the liver.

Bitter gourd is also a fruit with high biological properties, very good for liver metabolism. Bitter gourd contains characteristic bitter compounds such as charantin and momordicin, along with abundant vitamin C and antioxidants. These substances help stimulate the liver's bile secretion function, support the digestion of fats, and reduce the burden of detoxification on the liver. Many studies have also shown that bitter gourd helps improve liver enzyme levels and reduce fat accumulation in liver cells.

4. Extra virgin olive oil provides healthy fats.

Extra virgin olive oil has liver-protective effects due to its abundant monounsaturated fatty acid (MUFA) content. This is also a key component that helps people following a Mediterranean diet have a lower risk of fatty liver disease.

A recent study suggests that the anti-inflammatory and antioxidant compounds found in extra virgin olive oil make it a useful component of the diet when treating MASLD.

5. Green tea helps improve liver enzymes.

Green tea and matcha are great choices for staying alert in the early morning or feeling tired in the afternoon. Besides their caffeine content, they are rich in an antioxidant called catechin, which is particularly important for liver health. Green tea contains catechins, powerful antioxidants that have been shown in studies to help reduce liver fat and inflammation. Regular consumption has been linked to improved liver enzyme levels.

While drinking one or two cups of green tea daily may offer health benefits, green tea supplements may not be. Studies have shown that these supplements may be linked to acute liver damage , including cases of liver failure requiring liver transplantation. If you are taking medication, check for any interactions with green tea before consuming it.

A nutrient-rich, anti-inflammatory diet with a variety of plant-based foods and lean protein is fundamental to disease prevention and long-term liver function protection. Conversely, excessive consumption of processed foods and refined sugar promotes inflammation and insulin resistance, negatively impacting the liver.

Source: https://suckhoedoisong.vn/5-loai-thuc-pham-ho-tro-suc-khoe-gan-tot-nhat-169260529151902112.htm