Here are 5 types of fish that experts recommend eating regularly to restore and protect the liver.
Salmon: Is a rich source of omega-3 (EPA and DHA), which helps fight inflammation and reduce oxidative stress in liver tissue the main cause of liver cell damage.
People who consume salmon 2-3 times a week have significantly lower liver enzymes ALT and AST and significantly improve non-alcoholic fatty liver disease (NAFLD).
Salmon also contains vitamin D and selenium, which help boost immune function and protect the liver from free radicals.
Mackerel: Also a fatty fish, provides omega-3 and is especially rich in vitamins B12, selenium and niacin, which support liver cell regeneration and promote detoxification activities.
A report by the US National Institutes of Health (NIH, 2023) shows that omega-3 in mackerel not only helps reduce hepatitis but also inhibits the progression of cirrhosis and chronic hepatitis.
Sardines: are small fish that lack mercury accumulation but are rich in omega-3, vitamin D and calcium essential nutrients to strengthen liver function and prevent cell aging.
Regular consumption of sardines helps reduce fatty liver index and improve insulin sensitivity in people with metabolic disorders - an important factor for chronic liver disease.
basa: Is an ideal choice for people with weak liver or recovering from hepatitis. Fish is low in fat, easy to digest, rich in lean protein and B vitamins, helping to reduce the metabolic burden on the liver.
WHO recommends using white fish (such as basa) in the menu at least twice a week to support liver recovery, avoid fat accumulation and increase oxidative stress on the liver.
Tuna: Contains a large amount of essential amino acids, omega-3, vitamins B3 and B6 which help promote liver detoxification function, while improving blood circulation to the liver.
A study at the University of Medicine and Pharmacy (2023) showed that people who eat tuna have glutathione levels - the liver's endogenous antioxidant - 28% higher than those who do not eat fish.
Adding fish to your weekly menu not only helps protect your cardiovascular system but also helps restore liver function naturally and effectively.
However, to maximize the benefits, you should choose fresh fish, steam, boil, and lightly grill instead of frying. At the same time, combine with limiting alcohol, eating lots of green vegetables and getting enough sleep to help the liver rest and regenerate better.
