If you have to choose a main dish for a summer meal, salmon, mackerel or sardines are the priority choices.
According to Mayo Clinic, fatty fish containing many omega-3 fatty acids have the ability to reduce inflammation and support improving the fat metabolism in the body. People with fatty liver are recommended to eat fish at least 2-3 times a week.
Some studies also show that a diet rich in omega-3s can help reduce risk factors associated with fatty liver such as increased blood triglycerides and insulin resistance.
Summer vegetables such as Malabar spinach, Malabar spinach, amaranth, spinach, broccoli or cucumber are all sources of fiber, vitamins and antioxidants.
According to Mayo Clinic, people with fatty liver should eat at least 3 servings of vegetables per day, prioritizing starchy vegetables. Fiber in vegetables helps improve insulin sensitivity, support weight control and reduce fat accumulation in the liver.
Green leafy vegetables also contain many antioxidant compounds that help reduce oxidative stress - one of the mechanisms promoting liver damage.
Tofu is a high-quality source of plant-based protein, low in saturated fat and suitable for summer weather.
Research on the plant diet shows that people who prioritize beans, tofu and healthy plant-based protein sources have a lower MASLD risk than those who consume a lot of red meat and processed foods.
A bowl of vegetable tofu soup or ginger-steamed tofu can become a light but nutritious dish in a summer meal.
Tomatoes contain lycopene - an antioxidant compound that has been studied a lot in protecting cardiovascular health and metabolism. When combined with olive oil, the body's ability to absorb lycopene is improved.
According to nutrition experts, olive oil is rich in monounsaturated fats and polyphenols, which help improve blood cholesterol and reduce inflammation. This is one of the core components of the Mediterranean diet recommended for people with fatty liver.
Experts emphasize that no single dish helps reduce liver fat. Efficiency is only achieved when maintaining a long-term balanced diet, increasing exercise and weight control.
