Walnuts
Walnuts are a rich source of polyunsaturated fatty acids, especially omega-3 alpha-linolenic acid (ALA) - a healthy fat with anti-inflammatory and lipid metabolism properties.
Supplementing walnuts for 12 weeks significantly reduces the amount of fat accumulated in the liver, while improving liver enzymes (ALT, AST) in NAFLD patients.
Along with omega-3, walnuts contain polyphenols and arginine - two powerful antioxidants that can neutralize free radicals, limiting damage to liver cells.
Regular consumption of walnuts helps reduce the risk of liver fibrosis, while improving insulin resistance index - an important factor in non-alcoholic fatty liver disease.
Almonds are a rich source of vitamin E - an antioxidant in fat that plays an important role in protecting liver cell membranes from oxidative stress - the leading cause of chronic hepatitis and liver cell degeneration.
Supplementing 30g of almonds per day for 8 weeks helps improve liver enzyme and fatty liver index and improve blood lipid levels in overweight and obese people - groups at high risk of fatty liver disease.
In addition to vitamin E, almonds also contain fiber, magnesium and monounsaturated fatty acids, which are beneficial for heart health and support systemic inflammation reduction, thereby indirectly protecting the liver from damage related to metabolic syndrome.
When used together, walnuts and almonds create an ideal supplement: walnuts focus on reducing liver fat and fighting inflammation, while almonds strengthen the cell's protective layer and improve lipid metabolism.
According to the Nutritional recommends of the American Dietetic Association (AND), adults should consume about 30-42g of seed mixture per day, equivalent to 1 handful, to effectively support the liver and cardiovascular system without causing weight gain.
In the journey of liver care, nutrition plays a core role. Small foods like walnuts and almonds, if used properly, can become a natural shield that protects the liver from inflammation, excess fat and oxidative damage.
