Oatmeal porridge with chia seeds
Oats are rich in beta-glucan, a type of soluble fiber that can lower cholesterol and improve liver function. Chia seeds are rich in plant-based omega-3s and anti-inflammatory substances.
A diet rich in beta-glucan significantly reduces ALT and GGT in people with non-alcoholic fatty liver disease (NAFLD) after 8 weeks.
Eating oats every day also helps improve insulin resistance, the main cause of liver damage in overweight people.
Turmeric pan-fried salmon
Uses: Salmon is rich in omega-3 which helps fight inflammation and reduce fat accumulation in the liver. Turmeric contains curcumin, a famous active ingredient that can inhibit liver cell damage.
Supplementing omega-3 from salmon or fish oil helps reduce 20-30% of ALT liver enzymes in patients with fatty liver. Curcumin from turmeric can significantly improve liver structure and reduce inflammation after 12 weeks of use.
Boiled vegetables dipped in sesame salt
Green vegetables (such as spinach, water spinach, bok choy) contain chlorophyll, fiber and folate, which support the detoxification process in the liver. Sesame salt provides selenium and vitamin E, which help protect liver cells from oxidative stress.
Increase the amount of leafy greens in your diet to improve liver function, especially for people with high liver enzymes. A diet rich in green vegetables helps reduce AST and GGT effectively after 6 weeks.
Roasted green bean water
Green beans are rich in flavonoids, isoflavones and fiber, which have the effect of cooling down, purifying toxins and supporting the reduction of liver enzymes in hot conditions during or after drinking alcohol.
Using warm roasted green bean water every day can reduce liver enzymes by 15-20% after 4 weeks in people with a history of drinking alcohol or eating fatty foods.
Pork or lotus seed artichoke soup
Artichoke contains cynarin, a substance that has been shown to stimulate bile secretion, support liver function and regenerate damaged liver cells. When stewed with lotus seeds or pig's feet, the dish also helps increase protein and minerals, which is beneficial for people with high liver enzymes and weak liver.
According to clinical research from the European Journal of Nutrition, using artichoke extract in meals can reduce liver enzymes ALT and GGT by up to 30% in fatty liver patients after 8 weeks.
Notes when building a diet to support liver lowering
Absolutely limit alcohol, fried foods, and processed foods high in sodium.
Increase water intake, eat fresh, low-sugar, and lots of antioxidants.
Eat the right meal, do not skip breakfast to avoid metabolic disorders.
Combine light exercise (walking, yoga, cycling) 30 minutes/day to support liver metabolism.
