Skinless chicken breast
Chicken breast is one of the most popular sources of lean protein, containing about 22-24g of high-quality protein in 100g of meat.
This type of meat is low in saturated fat, suitable for people who need to reduce the metabolic burden on the liver.
A diet rich in lean protein from poultry helps improve ALT and AST liver enzymes in people with fatty liver after 12 weeks.
Boil, steam or pan with olive oil, avoid frying too much fat to retain its lean and easy-to-digest properties.
Salmon
100g of salmon contains about 20g of lean protein along with omega‐3 (EPA, DHA). Omega‐3 helps reduce inflammation, reduce fat accumulation in the liver and improve insulin sensitivity.
A report by the European liver Association in 2023 shows that consuming fatty fish (such as salmon) 2-3 times a week helps reduce liver fat and improve lipid metabolism.
Omega‐3 from salmon helps reduce 20-30% of liver cell fatty deposits in NAFLD patients.
Prioritize steaming, baking or lightly steaming, with green vegetables to increase fiber and vitamin support levels.
Soybeans and soy products
Soybeans contain 35-40% plant protein, rich in isoflavones that help reduce inflammation and improve liver enzymes. This is a great choice for people who want to supplement lean plant-based protein.
Consuming 25g of soy protein per day for 3 months helps reduce ALT liver enzymes and reduce MRI-measured liver fat in overweight patients.
Eat soybeans or unsweetened soy milk to support liver function.
Use boiled tofu, unsweetened soy milk or roasted soybeans in salad. Avoid frying too much oil.
Egg whites
Egg whites contain about 11g of protein per 100g, are cholesterol-free and almost fat-free. Albumin in whey helps maintain blood pressure and supports liver tissue regeneration.
Supplementing chicken egg protein (mainly from whites) improves blood albumin index and liver function in patients with early-stage cirrhosis.
Boiled or steamed, can beaten with green vegetables to make steamed eggs, both delicious and nutritious.
Tips for supplementing lean protein for the liver:
Divide your meals: Eat 4-5 small meals a day to help the liver metabolize easily.
Prioritize simple cooking: boil, steam, and grill with limited oil.
Combine green vegetables, whole grains: help supplement fiber, vitamins to support liver detoxification.
Avoid alcohol and fast food: as this can increase liver enzymes and accumulate fat in the liver.
