“Certain dietary choices can positively or negatively impact liver health,” said Dr Rahul Dubbaka Consultant Gastroenterologist CARE Hospitals Banjara Hills Hyderabad.
The liver, which is the second largest organ in the body, is responsible for performing a variety of functions like removing toxins from the body, blood purification, and protein synthesis, among others. This is why it is imperative to follow a lifestyle and diet that is liver-friendly and can keep it healthy. But, before doing that, one needs to understand the foods that are good for liver health, and those that may do more harm than good. To help you make the right choices, nutritionist Lovneet Batra took to Instagram to share that omega rich foods, wheatgrass, green vegetables, sunflower seeds, and turmeric are good for liver health.
Speaking with indianexpress.com, Dr Rahul Dubbaka Consultant Gastroenterologist CARE Hospitals Banjara Hills Hyderabad said, “Certain dietary choices can positively or negatively impact liver health. Consuming a diet high in processed foods, refined sugars, and saturated fats can lead to the accumulation of fat in the liver, which can cause non-alcoholic fatty liver disease (NAFLD). Conversely, eating a diet rich in fruits, vegetables, whole grains, and lean proteins can help protect against liver damage”.
Functions of liver
Dr Dubbaka shares the functions of the liver as:
1. Detoxification: The liver helps remove toxins and harmful substances from the body.
2. Bile production: The liver produces bile, which helps digest fats and absorb fat-soluble vitamins.
3. Storage: The liver stores vitamins, minerals, and glycogen, which is a source of energy.
4. Protein synthesis: The liver is responsible for producing important proteins, such as albumin and clotting factors.
Foods to include for a healthy liver
Dr Dubbaka shared why the food items shared by Batra are a good option for your liver health. They are:
* Omega-3 rich foods – Omega-3 rich foods such as fatty fish (salmon, mackerel, sardines), walnuts, flaxseeds, and chia seeds, can help reduce inflammation in the liver and improve liver function.
* Wheatgrass – Wheatgrass contains chlorophyll, which can help detoxify the liver and promote its health.
* Green vegetables – Green vegetables, such as spinach, kale, and broccoli, contain high amounts of antioxidants, which can help reduce inflammation and protect against liver damage.
* Sunflower seeds – Sunflower seeds are a good source of vitamin E, which can help protect against liver damage.
* Turmeric – Turmeric contains curcumin, which has anti-inflammatory properties and can help protect against liver damage.
How to keep your liver healthy?
Batra listed out ways to keep your liver healthy. They are:
* Eat a healthy, well-balanced diet.
* Limit fat, sugar, and salt.
* Exercise regularly
* Limit alcohol intake
* Maintain a healthy body weight
Dr Dubakka added that it is essential to keep in mind that excessive alcohol consumption can cause liver damage, and hence, avoiding or limiting alcohol intake is crucial for its health. “Maintaining a healthy weight, exercising regularly, and avoiding smoking can also help promote liver health,” he concluded.
