According to the US Food Database Central. Department of Agriculture (USDA), 100g of peas contain nearly 5g of fiber, including a large amount of soluble fiber pectin - a prominent ingredient in supporting "cleansing" the liver.
Pectin has the ability to bind to cholesterol and bile acids in the intestines, thereby reducing fat accumulation in the liver. The National Institutes of Health (NIH) shows that a diet rich in pectin helps reduce visceral fat accumulation by 10-15%, including liver fat, after only 8-12 weeks.
In addition, peas contain a large amount of folate (65 μg/100 g) and vitamin B6 - two important nutrients in the methyl hoa process in the liver.
Folate helps convert homocysteine into methionine, reducing oxidative stress, which damages liver cells.
Not only does it have a detoxifying effect, peas are also outstanding for their ability to protect liver cells through antioxidants such as lutein, zeaxanthin and vitamin C.
A report by the World Health Organization (WHO) emphasizes that a diet rich in pesticides helps reduce liver enzymes ALT and AST by 25-30% in people with metabolic disorders.
For people with non-alcoholic fatty liver (NAFLD), peas are especially suitable for their high content of phytonutrient but low in saturated fat, helping the liver to "ease" the energy processing process.
Another notable point is that peas are rich in natural glutathione - the body's strongest endogenous antioxidant. Glutathione helps the liver neutralize free radicals, and participates in phase II of detoxification ( phase II).
Research by the European Liverpool Research Society shows that glutathione from foods rich in sulfur and tofu such as peas helps reduce 20% of the process of pero oxidation of lipids in the liver, one of the causes of hepatitis, cirrhosis and damage to liver cells.
In addition to liver benefits, peas also help support kidney function thanks to their high potassium and water content, helping to regulate blood pressure and increase renal plaque filtering.
WHO recommends plant-based potassium-rich foods such as peas for people at risk of mild kidney failure, especially those who are sedentary or eat a lot of salt.
People who want to improve liver enzymes and liver fat should take 4-5 times/week, each time 80-120g.
