The food for liver health you consume can contribute to the care of this organ. In this article, we share with you the 5 ingredients you should consider consuming.
Did you know that there are foods that help take care of the liver? This organ is fundamental in many metabolic processes; therefore, keeping it healthy is essential. Fortunately, through diet and the practice of good habits it is possible to contribute to your well-being.
And it is that, although many ignore it, it is an organ that can deteriorate. This is due to chronic diseases such as fatty liver, hepatitis, cirrhosis or cancer. In fact, according to information from the American Cancer Society, the latter has a 5-year survival rate ranging from 18% to 31%.
How to take care of the liver?
Diseases of this organ are largely preventable, as they are due to factors related to diet and lifestyle. Specifically, excess body weight, especially when fat accumulation occurs in the abdominal area. This is the reason that has the greatest influence on the appearance of the aforementioned conditions.
Thus, adopting healthy habits that are based on nutritional quality foods is essential. So is increasing daily physical activity and avoiding toxic products such as alcohol, cigarettes and drug abuse.
Foods for liver health
Foods that help care for the liver are those that contain phytochemicals or phytonutrients inside, capable of protecting the integrity of the cells against reagents that can damage it.
In particular, they are usually ingredients of plant origin whose abundance of nutrients produces interesting benefits in the body. Do you dare to include them in your regular diet?
Broccoli contains multiple bioactive compounds, such as vitamin C and flavonoids. In an article published in The Journal of Nutrition it was determined that the daily consumption of this food is capable of suppressing the activation of macrophages in the liver, which reduces possible damage or risk of tumors.
At this time, in which obesity is a problem, including it in the diet provides benefits to maintain this healthy organ, especially in those people with excess weight.
In a study published in Clinical Nutrition in Medicine, it was observed that green tea, due to its abundant content of antioxidants, is a drink with potential benefits for people with fatty liver. In fact, it is recommended for anyone who wants to take care of their health.
Several studies have suggested that adherence to a Mediterranean pattern produces an improvement in the lipid profile and prevents the deposition of liver fat. The effect has to do with the contribution of omega 9 monounsaturated fats, derived from extra virgin olive oil.
In addition to this, the benefits of this food on the liver are due to its effect in reducing inflammatory processes and cellular oxidation, which trigger chronic diseases.
Components of coffee, such as cafestol and chlorogenic acid, decrease the activity of the “growth factor”. The latter is an important stimulator of inflammation and liver scarring. The protective effects of this product are independent of the caffeine it provides.
In a study published in 2016, it was shown that the habitual consumption of this infusion, but without falling into excesses, can significantly reduce scarring in patients with fatty liver. Of course, it is important to consider that the benefits are not obtained if caffeine is consumed in isolation or from other sources.
Flax and chia seeds
Flax and chia seeds are foods popular for their nutritional properties. In particular, they stand out for their contribution of omega 3 fatty acids and phytonutrients that help fight inflammation and oxidative stress.
Several studies have determined that consuming omega 3s in sufficient amounts can improve liver health in adults and children with fatty liver.
Take care of the liver
By themselves, these foods will not protect the liver against diseases that can afflict it. However, included in the framework of a healthy and varied diet they provide interesting benefits. Similarly, it is convenient to stay away from bad habits, such as alcohol and tobacco consumption.
In addition, overweight and obese people should have an abdominal ultrasound. This could detect if there is an alteration in this gland. The timely detection of any liver disease is key to its treatment.
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