Here are 5 congee dishes that are scientifically proven to be beneficial for the liver.
Oatmeal porridge
Oats are rich in beta-glucan, soluble fiber and antioxidants, which help improve liver health, reduce inflammation and support detoxification.
According to the American Journal of Clinical Nutrition, oats help reduce liver fat, support liver function and reduce oxidative stress.
Another study from the US National Institute of Nutrition shows that beta-glucan in oats has the ability to reduce cholesterol and strengthen the immune system, effectively supporting liver detoxification.
How to prepare: Cook 50g of oatmeal with 300ml of water, add a little salt.
Can be combined with chia seeds or almonds to increase nutritional value.
Green bean porridge
Green beans are cool, rich in flavonoids and saponins, which help reduce liver inflammation, eliminate heavy metals and purify toxins.
According to research in the Food Science Journal, green beans help reduce liver damage caused by oxidative stress and reduce the risk of fatty liver disease.
How to cook: Cook 50g of green beans with 50g of rice, add 400ml of water.
Can be eaten with herbs or cooked with lotus seeds to increase sedative effects.
Brown rice porridge
Brown rice is rich in fiber, B vitamins, magnesium and selenium, which help improve liver function, reduce liver fat and support detoxification.
According to the International Journal of Hepatology, brown rice has the effect of reducing obesity hepatitis, supporting liver enzymatic function and reducing the risk of cirrhosis.
How to prepare: Use 50g of brown rice, cook with 500ml of water for 30 minutes.
Can be combined with black beans or black sesame to increase detoxification efficiency.
Pumpkin porridge
Pumpkin is rich in beta-carotene, vitamins C, E and potassium, which help protect the liver from the harmful effects of free radicals, reduce inflammation and improve liver function.
According to research from the University of Maryland Medical Center, pumpkin helps reduce liver enzymes ALT, AST two important indicators of liver health.
How to prepare: Use 50g of pumpkin, cook with 50g of rice and rice with 500ml of water.
You can add a little olive oil to increase vitamin absorption.
Carrot porridge
Carrots contain beta-carotene, vitamin A and antioxidants, which help reduce hepatitis, enhance gallbladder function and support detoxification.
According to research published in the Journal of Nutrition & Metabolism Journal, carrots help reduce liver damage caused by alcohol, while supporting liver cell regeneration.
How to prepare: Cook 50g chopped carrots with 50g rice, add 400ml of water.
You can add a little ginger to increase the detoxification effect.
