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Your liver undergoes damage from high-fat, refined foods, alcohol, and
long-term medicine usage. Broccoli, beetroot, amla, berries, omega-3 fish,
ginger, garlic, and coffee are some of the most potent liver-detoxifying foods.
While tuna and berries lower fat deposition in the liver, treating NAFLD,
broccoli and ginger fight free radicals by raising the natural antioxidant levels.
Both garlic and coffee protect against alcohol-related liver damage.
Eating too much refined and sugary foods also increases harmful LDL
cholesterol and a type of fat called triglycerides in the body. And since the
liver helps remove excess LDLs from the body, an LDL overload can strain
it. Triglycerides, on the other hand, collect in the liver, causing fatty liver or
non-alcoholic fatty liver disease (NAFLD). This raises your risk for liver
inflammation (steatohepatitis), which leads to cirrhosis, liver failure, and
liver cancer. Cruciferous vegetables contain cholesterol-like compounds
called phytosterols which can lower both high cholesterol and triglyceride
level.
How much should you have? Have 1.5–2.5 cups of dark green veggies,
including cruciferous ones, every week.4 If you have a hypothyroidism
problem, cook these vegetables well before consuming them.
How much should you have? Beet juice made from 1 large beetroot is
safe for daily consumption. Drink the juice 2–3 days a week.
Other sources of omega-3 fats are fortified eggs, walnuts, and avocados.
But it’s not enough to include these in your diet; you also need to cut
down on omega-6 fats like vegetable oils.
Researchers have found that this fruit, which is rich in vitamin C, can be
used to treat liver problems like jaundice. Remember, vitamin C is a potent
antioxidant. Since it also lowers cholesterol and triglycerides, amla is also
good for anyone with non-alcoholic fatty liver disease.
How much should you have? You can have the fresh fruit or dried fruit
powder. The standard dose used in experiments is 1–3 g fruit powder. You
can also have 1 fruit a day, raw or in a juice form, preferably spread
through the day.
5. Berries
Cleanse your body naturally by giving it plenty of berries rich in
polyphenols and anthocyanins, the antioxidant pigments that give them
their unique colors. These nutrients are potent anti-inflammatory agents.
One study found that lingonberries, black currants, and bilberries were
especially effective in preventing the accumulation of fat in the liver.
Lingonberries, in particular, decreased body fat significantly in animals
that were on a high-fat diet.
How much should you have? The standard serving size for berries is 1/2
cup frozen or fresh fruit or 4 oz juice daily. There’s no strict upper limit;
however, too many berries might have side effects on people on
medicines for blood-thinning and diabetes.
It has been seen to lower oxidative damage in the liver caused by free
radicals, whether due to environmental toxins or due to long-term use of
medication. It also increases the levels of natural antioxidants in the blood.
Since ginger can decrease triglycerides, total cholesterol, and the LDL
cholesterol, it is a good addition to the diet for people who are at risk of
NAFLD.
Best for those with NAFLD and liver damage due to medication or
drugs
The best part about garlic, however, is its ability to reduce alcohol-related
liver damage (alcoholic steatohepatitis), whether taken raw, as garlic oil, or
as an aged black garlic extract. Onions too have shown similar effects on
alcohol-induced liver damage.
How much should you have? Most studies use garlic in a dose of
600–1200 mg. However, a few cloves a day is well within the tolerable
limit. Make sure you crush the cloves before eating them or cooking them
to release the bioactive sulfur compound called allicin. There’s no known
upper limit on onions.
A very recent study on finds that drinking around 3 cups of coffee and
herbal tea regularly led to less scarring of the liver. Continuous scarring of
the liver due to inflammation and death of liver cells leads to liver fibrosis.
How much should you have? Just 2 cups of coffee per day is considered
the ideal amount, and anything over 5 cups is not advised.20 Also,
remember not to have coffee within 2 hours before sleep.
9. Milk Thistle
A natural herbal remedy, milk thistle can be enjoyed in a herbal tea that’s
great for your liver. Some fans of the ingredient also use it in smoothies
and salads. Silymarin, an antioxidant and anti-inflammatory flavonoid in
the seeds, offers protection to the liver not just from toxins in your diet but
also from drugs like acetaminophen that damage the liver when taken in
high doses.
Milk thistle may also help against alcoholic hepatitis, cirrhosis, and
hepatitis C. Research suggests it may even help rejuvenate and repair your
liver by aiding the growth of new cells.
How much should you have? Around 300 mg milk thistle thrice a day is
the ideal amount for consumption.
How much should you have? In Asian and Indian cuisine, turmeric powder
is an essential condiment. Include 1.5–3 g powdered turmeric root every
day. However, if you suffer from inflammatory bowel syndrome, reduce the
dosage to 1–1.5 g. Additionally, in order to increase the absorbability of
curcumin, experts advise combining it with black pepper.
Alternatively, you could snack on grapes, especially red and purple ones.
They contain resveratrol (a plant compound) which, like antioxidants,
prevents any damage to the liver and ensures its smooth functioning.
How much should you have? All of the studies so far are focused on
prickly pear extract (1600 mcg dosage on an average). Hence, it’s difficult
to tell exactly how much of it you should consume without consulting a
doctor. That said, do ensure you stick to the standard 1 cup (240 ml or 8 oz)
a day unless told otherwise by a professional.
13. Nuts
The healthy fat and nutrient – including vitamin E – content in nuts makes
them good for the liver. One study that looked into the effects of nuts on
people with non-alcoholic fatty disease for six months found that regular
consumption improved the levels of enzymes in the liver. Additionally,
another study found that men who consumed fewer nuts were at a higher
risk of developing non alcoholic fatty liver disease as opposed to those
that ate more.
How much should you have? Based on studies, it’s recommended that
you have one teaspoon (6.5 ml) of olive oil every day.
Best for healthy liver functioning in people with non alcoholic fatty
disease.
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