This soup provides fiber, vitamin C, folate and many natural antioxidant compounds.
Tofu supplements high-quality plant protein with low saturated fat content, while mushrooms contain beta-glucan and ergothioneine - compounds being studied for their ability to reduce oxidative stress.
The World Health Organization (WHO) recommends a diet rich in vegetables, beans, whole grains and less processed foods as a foundation to help prevent non-communicable diseases, while supporting metabolic health, including liver health.
WHO also emphasizes limiting foods high in salt, sugar and saturated fat to reduce the risk of metabolic diseases affecting the liver.
Soup cooked by boiling or light stewing also helps retain most water-soluble vitamins and limit the formation of oxidizing products due to too high temperatures such as when fried. This is also the reason why nutrition experts often recommend prioritizing soup in daily meals.
Another option is tomato and dill fish soup. Fish, especially fatty fish such as salmon, mackerel or herring, are rich in omega-3 fatty acids.
Many studies show that omega-3 helps improve dyslipidemia and can reduce fat accumulation in the liver in people with non-alcoholic fatty liver disease when combined with a suitable diet and exercise.
Tomatoes provide lycopene - an antioxidant capable of protecting cells from damage caused by free radicals.
For the soup to be truly beneficial for the liver, the processing method is also very important. Fresh ingredients should be prioritized, limiting the use of a lot of MSG, industrial broth or processed meats with high sodium content.
When cooking, only use a moderate amount of oil and avoid stir-frying ingredients at too high a temperature before cooking soup. Adding beans, green leafy vegetables, pumpkins, broccoli or spinach will help increase fiber and antioxidants.
However, experts emphasize that soup is only part of a lifestyle that protects the liver. To maintain healthy liver function, it is necessary to combine many factors such as weight control, regular exercise, limiting alcohol, not smoking, getting enough sleep and regular health check-ups.
