Omega-3 is a group of unsaturated fatty acids, including EPA, DHA and ALA (alpha-linolenic acid). These substances are capable of:
Reduces triglyceride accumulation in the liver;
Anti-inflammatory and antioxidant, reducing liver cell damage;
Improve insulin sensitivity, helping to reduce visceral fat accumulation, the cause of liver fat.
A comprehensive analysis of 13 clinical trials shows that supplementing 2-4g of omega-3 per day for 6-12 months helps reduce the liver fat index by 25-50%, improve liver enzymes and significantly reduce inflammation.
Foods rich in omega-3 help reduce liver fat effectively:
Fatty fish (almon, sardines, mackerel)
This is a direct source of EPA and DHA, the two most easily absorbed types of omega-3.
Eating fatty fish at least 3 times a week can significantly reduce triglyceride levels in the liver and improve insulin sensitivity.
Steam, grill or lightly steep instead of frying to keep the active ingredients and limit saturated fat.
Flaxseeds
Both of these nuts contain ALA, plant-based omega-3s, and are rich in soluble fiber and lignans, which help detoxify the liver and reduce bad cholesterol (LDL).
Supplementing 30g of flaxseed per day helps reduce 20% of liver fat after 3 months in overweight and obese people.
Can be added to yogurt, salad or made into morning smoothies.
Walnuts
In addition to omega-3, walnuts are rich in vitamin E and polyphenols with strong anti-inflammatory properties.
The European Clinical Nutrition Medicine Organization recommends eating 5-7 walnuts per day to support liver function and prevent liver cell fatty deposition.
Fish oil
If you do not often eat fatty fish, fish oil is a convenient supplement choice. Algae oil is a good source of DHA for vegetarians.
A 2-g DHA/day dose for 6 months improves liver stiffness and significantly reduces inflammation in NAFLD patients.
How to use omega-3 effectively and safely:
Do not overuse: The recommended safe dose is 1-3g/day, unless prescribed by a doctor.
Avoid taking supplements with anticoagulants (because omega-3 can increase the risk of bleeding).
Combine a diet low in sugar, refined starch, increased green vegetables, and gentle exercise to optimize effectiveness.
