The liver is a silent organ but plays a vital role in the body, performing more than 500 different functions, from filtering toxins, metabolizing fat, regulating cholesterol to vitamin stores and producing bile. However, modern lifestyle with a diet high in fat, alcohol and the habit of staying up late is causing the rate of liver diseases - especially non-alcoholic fatty liver - to increase rapidly.
According to the World Health Organization (WHO), it is estimated that about 25% of the global population is living with non-alcoholic fatty liver disease, this number is especially high in developing countries. In that context, choosing the right foods can become a natural remedy to help support liver recovery and prevent long-term damage.
Dietet is one of the most positive factors that can interfere with liver health. Some foods have the ability to reduce inflammation, antioxidate and even stimulate liver cell regeneration, said Prof. Dr. Melissa Palmer, a clinical liver expert in the US, in the journal Hepatology International.
Here are the food groups recommended by international experts:
Cabbage (such as broccoli, kale, spinach): contains glucosinolates - compounds that activate liver detoxification enzymes, helping the liver remove heavy metals and environmental toxins.
Garlic and turmeric: Both have strong anti-inflammatory properties. Turmeric contains curcumin - an antioxidant that helps slow down the progression of cirrhosis and reduce fat in the liver. Garlic is rich in allicin and selenium, which help cleanse the liver.
Green tea: A study published in the Journal of Nutrition (Japan) shows that drinking green tea regularly helps reduce fat accumulation in the liver and improve liver function thanks to the antioxidants catechin.
Nuts (such as walnuts, almonds): Many omega-3 fatty acids and arginine have the effect of reducing inflammation and improving liver enzyme levels.
Fatty fish (such as salmon, mackerel): Is a source of omega-3 that helps reduce liver fat, improve insulin sensitivity and reduce inflammation.
Fruits rich in pectin and vitamin C (such as apples, grapefruit, oranges): help the body eliminate heavy metals and toxins accumulated in the liver.
Water and vegetable juice: Always the top choice in the process of " gentle detoxification" for the liver. A glass of carrot - amaranth juice per day can help eliminate toxins through the excretion system and improve blood quality.
