Nuts such as pistachios are an important ingredient to help support reducing the risk of non-alcoholic fatty liver, by limiting fat accumulation in the liver and improving the quality of diet.
pistachios contain many monounsaturated and polyunsaturated fatty acids, which have the effect of improving lipid metabolism. This is a very important factor because dyslipidemia is one of the causes promoting fatty liver.
This type of nut also provides vitamin E, polyphenols, lutein, zeaxanthin and gamma-tocopherol - antioxidants that help reduce oxidative stress, an important mechanism causing inflammation and damage to liver cells.
pistachios are also rich in fiber and plant protein, which helps increase feelings of fullness, supporting weight and blood sugar control.
According to nutrition experts, the appropriate amount is about 28-30g per day, equivalent to a small handful or about 45-50 peeled nuts. This is also a commonly used portion in studies on the health benefits of nuts.
You should choose dried roasted pistachios without salt or with little salt. Products soaked in salt, sugar, honey or spices can increase sodium and calories, which is not beneficial for people with fatty liver, high blood pressure or metabolic disorders.
The most suitable time is to serve as a snack in the morning or afternoon, or combined with unsweetened yogurt, oats, fresh fruits and salad.
Replacing confectionery, french fries or fast food with pistachios will help reduce saturated fat and added sugar in your diet.
People with liver disease should also maintain a diet rich in green vegetables, whole grains, fish, beans and olive oil, while limiting soft drinks, super processed foods and alcohol to achieve the best liver protection effect.
Besides, because pistachios contain a lot of energy (about 160 kcal in 28g), eating too much can increase the total calorie intake, causing weight gain and unintentionally making fatty liver conditions more serious.
