Here are 5 types of nuts that medical research recommends regular use to support liver function.
Walnuts: Outstanding for their high content of omega-3, glutathione and amino acid arginine, which have the effect of cleansing the liver and improving blood circulation.
According to research from the World Journal of Gastroenterology (2022), omega-3 in walnuts helps reduce non-alcoholic fatty liver disease (NAFLD) and improve liver enzyme levels ALT, AST. Glutathione a powerful antioxidant also helps enhance the ability to detoxify liver cells.
Eat 57 walnuts a day or add them to salads, congee the oatmeal.
Almonds: High in vitamin E, fiber, and monounsaturated fats, help reduce inflammation and improve heart health a factor closely related to liver function.
People who regularly consume almonds are at lower risk of fatty liver disease, thanks to their ability to lower cholesterol and control blood sugar.
Suggested Uses: Eat raw or lightly roasted (no salt) 1015 nuts/day.
Chia seeds: Rich in alpha-linolenic acid (ALA) - a form of plant omega-3, along with soluble fiber and polyphenols that help reduce inflammation, improve lipid metabolism - a core element of liver recovery.
According to the Global Liverpool Institute, consuming chia seeds can help reduce triglycerides, visceral fat and improve liver function in overweight people - a common cause of fatty liver.
Suggested Uses: Soak 12 teaspoons of chia seeds in water, nut milk or add to smoothies.
Flaxseeds: Contains lignans plant compounds with anti-inflammatory and antioxidant properties along with ALA and fiber.
Research from the Journal of Nutrients (2023) shows that flaxseeds have the ability to reduce lipid accumulation in the liver, while regulating liver enzymes disrupted by a high-fat diet.
Suggested Uses: Blend flaxseeds and add to congee, yogurt or protein powder daily.
Sunflower seeds: Rich in vitamin E - a powerful antioxidant that helps protect the liver from damage caused by free radicals and chronic inflammation. This seed also contains selenium - a mineral involved in glutathione synthesis in the liver.
According to an analysis from the European Liverpool Foundation, people who supplement enough vitamin E have clear signs of improving liver function when treating non-alcoholic fatty liver.
Eat about a small handful/day, avoid roasting with salt or seasoning a lot.
liver care is not only about avoiding alcohol or harmful foods, but also needs to supplement nuts rich in nutrients to help the liver recover, fight inflammation and detoxify effectively.
Whole grains should be used, no salted sugar and no overdose should be used, especially for people with digestive problems or allergies.
