White radish
White radish has long been considered a " course-purifying" food in traditional Asian medicine. According to Chinese medicine, radishes are cool, slightly spicy and sweet, help exfoliate, exfoliate, cool and detoxify the liver. Meanwhile, modern medicine says that radishes contain a lot of glucosinolate, a compound that can activate detoxification enzymes in the liver, especially phase II of the detoxification process.
In addition, radishes also contain soluble fiber that helps promote bile excretion, reducing the burden of fat metabolism for the liver.
How to prepare easily: Boiled white radish, cook soup with young ribs, chicken stew, or make salad with sweet and sour radishes are suitable for daily use.
Not only a familiar spice, turmeric is also considered the "gold of nature" thanks to its curcumin active ingredient - a substance with strong anti-inflammatory, antioxidant and liver protection against damage caused by toxins and bacteria. According to a study published in the World Journal of Gastroenterology (2021), curcumin significantly reduces ALT and AST liver enzymes in non-alcoholic fatty liver patients (NAFLD) after 8 weeks of use.
Curcumin also helps limit the progression of liver fibrosis and reduce fat accumulation in the liver. However, the effectiveness of turmeric is higher when combined with healthy fats (such as olive oil) and black pepper.
Mix turmeric milk warm in the morning, add turmeric to braised fish dishes, turmeric rice, or mix turmeric powder with honey as a drink.
Lotus root
Lotus root is not only popular in cuisine but is also a medicine in Chinese medicine thanks to its thermogenic, blood-reducing, diuretic and sedative effects. Lotus root is rich in vitamin C, tannins and minerals such as magnesium, potassium - which support better blood circulation, reducing pressure on the liver during blood filtration and detoxification.
Lotus root also helps improve digestive function, soothing the condition of internal heat in the liver - which is a common cause of high liver enzymes in young people with a diet high in oil and alcohol.
How to prepare easily: rib stewed lotus root, boiled lotus seed sweet soup, fried or steamed meat rolls are all delicious and easy to eat.
Sweet potatoes
Sweet potatoes (especially purple or yellow sweet potatoes) contain beta-carotene - a precursor to vitamin A that helps protect liver cell membranes, along with natural antioxidants such as anthocyanin. In addition, sweet potatoes are rich in fiber that helps the laxative, stimulates the liver to increase bile secretion and digestive detoxification.
Sweet potatoes also have a low glycemic index (GI), suitable for people with fatty liver accompanied by prediabetes - which is a high-risk group for hyperlipidemia.
Easy-to-eat processing: Steep, boil, grill or cook sweet potato - green bean congee are ways to prepare them that are both easy to eat and good for the liver.
