The liver is an organ responsible for eliminating toxins, filtering blood, metabolizing and storing nutrients, producing bile, and supporting other important functions such as blood clotting and immunity. Maintaining a healthy diet with foods rich in beneficial nutrients, helping to reduce inflammation and prevent liver damage is one of the important ways to support liver function.
The following 6 foods can help improve liver health, according to Health magazine (USA).
Fruits and vegetables
Berries, leafy greens, and cruciferous vegetables are rich in fiber, vitamins, minerals, and plant compounds that protect the liver. Fiber helps reduce fat accumulation in the liver, while carotenoids and polyphenols have anti-inflammatory and antioxidant properties that help limit inflammation-related liver damage. Including a variety of vegetables in your daily diet is the foundation of a healthy liver.
Green leafy vegetables and cruciferous vegetables are rich in fiber, vitamins, minerals, and plant compounds that help protect the liver.
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Ginger
Ginger contains many active ingredients with strong anti-inflammatory and antioxidant effects such as gingerols and shogaols. These compounds help reduce oxidative stress and pro-inflammatory substances - two factors that contribute to liver cell damage. For people with non-alcoholic fatty liver disease (NAFLD), ginger is also considered a food that helps improve the condition.
Garlic is good for the liver
Garlic also contains many active ingredients that are good for the liver, with the ability to reduce inflammation and antioxidants. Studies show that eating garlic regularly can help reduce the risk of fatty liver and some other liver diseases. When preparing dishes, fresh garlic is a simple choice that brings long-term benefits to liver health.
Chia seeds and flax seeds
These two seeds are rich in fiber, an important nutrient that protects the liver by supporting weight control and promoting healthy gut bacteria. A balanced gut microbiome helps reduce systemic inflammation, which in turn reduces the risk of liver damage. In people with NAFLD, flaxseed has also been shown to help reduce liver fat.
Olive oil
Olive oil is known for its anti-inflammatory and liver-protecting properties. Several studies have shown that people who consume more extra virgin olive oil have a lower risk of fatty liver disease. Replacing your regular frying oil with olive oil in some dishes can have significant benefits.
Seafood
Seafood provides many anti-inflammatory and antioxidant nutrients such as omega-3, selenium and vitamin E. This food group is especially beneficial for people at risk of fatty liver, helping to reduce the accumulation of liver fat and support the protection of liver cells. Eating fish 2 to 3 times a week is a simple habit to improve liver health.
Although the foods mentioned above are very good for the liver, however, each person's constitution is different, especially those with underlying diseases should consult a doctor or specialist before using them regularly.
Source: https://thanhnien.vn/muon-gan-khoe-dung-quen-6-loai-thuc-pham-sau-185251127101740342.htm
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