If you have an unhealthy diet, alcohol, tobacco and a sedentary lifestyle can cause inflammation, fat accumulation and impaired function. Nutritionists recommend that supplementing anti-inflammatory foods rich in antioxidants can help the liver function better. Here are 5 dishes that many international studies have recorded as beneficial for the liver.
Fatty fish is a powerful source of Omega-3 anti-inflammatory
Salmon, mackerel, and sardines are rich in Omega-3 fatty acids, which help reduce inflammation and improve fatty liver condition. An Omega-3-rich diet helps balance liver fat, reduce blood triglyceride levels, and limit chronic inflammation, says Dr. Michael Miller, a nutritionist at the University of Maryland. A meal with grilled salmon with green vegetables is not only good for the liver but also supports the heart.
Turmeric and turmeric curry
Turmeric contains curcumin, which has strong anti-inflammatory and antioxidant effects. Regularly adding turmeric to curries or soups can help the liver reduce oxidative stress. According to Liverpool International Journal, curcumin has the ability to reduce liver cell damage and improve liver enzyme levels in patients with fatty liver.
Green leafy vegetables, spinach salad, kale
Dark green vegetables contain a lot of ifcheting, which helps neutralize toxins and reduce fat accumulation in the liver. Adding salads from spinach, kale or celery every day brings clear benefits. Dr. David Heber, UCLA Nutrition Center (USA), emphasized: Green tea is not only rich in vitamins and minerals but also promotes the liver's natural detoxification mechanism.
Soybeans and bean dishes
Plant protein in soybeans, lentils, and green beans helps reduce metabolic pressure on the liver compared to animal protein. Soy milk, miso soup or bean salad are ideal choices. A study published in the World Journal of Hepatology shows that isoflavones in soybeans have the ability to reduce liver fat and improve insulin sensitivity.
Berries like blueberry and strawberry smoothie
Blueberries, raspberries, strawberries contain anthocyanins, a powerful antioxidant. Adding a berry smoothie or serving with Greek yogurt helps protect liver cells. According to research by the US National Institutes of Health (NIH), a diet rich in anthocyanins can reduce the risk of cirrhosis and liver cancer thanks to its anti-inflammatory properties.
In addition to adding the above 5 dishes, experts recommend limiting alcohol, foods high in sugar and saturated fat. Just a small change in your eating habits, like eating fatty fish twice a week, adding green vegetables and berries every day, can make a big difference in your liver health in the long run, notes Dr. Michael Miller.
liver care does not require complicated methods, but starts with a daily meal. A scientific, balanced diet rich in anti-inflammatory properties is the key to maintaining healthy liver leaves and reducing the risk of dangerous diseases.
