The liver plays an important role in filtering toxins and metabolizing nutrients. Supplementing healthy foods in your daily diet helps support liver health.
Avocado: rich in monounsaturated fatty acids and phenol compounds, which help reduce blood fat, limit oxidative stress and reduce the risk of non-alcoholic fatty liver. These nutrients also contribute to protecting liver cells.
You can eat about 1/2 avocado or 1 small avocado each time, combined with salad, whole wheat bread or sugar-free smoothies.
Drinking pure coffee regularly is associated with reducing the risk of fatty liver and abnormal liver enzymes. Caffeine and antioxidants in coffee contribute to protecting liver tissue.
Black coffee should be prioritized, sugar and sweeteners should be limited. The FDA recommends that adults should not exceed about 400 mg of caffeine per day.
Fatty fish: Salmon, mackerel, and tuna are rich in omega-3, which help reduce inflammation, improve insulin sensitivity, lower triglycerides and limit fat accumulation in the liver.
Fatty fish should be eaten 2-3 times a week, each serving about 100-150 g. Prioritize steaming, pan-frying or grilling instead of frying deep in oil.
Pure olive oil is rich in unsaturated fatty acids and antioxidants, which can help reduce inflammation, insulin resistance and fat accumulation in the liver.
You can use about 1-2 tablespoons/day to mix salads, pour on vegetables or replace animal fat, refined oil in cooking dishes.
contains omega-3, omega-6 and polyphenols, which have antioxidant, anti-inflammatory effects and support reducing fat accumulation in the liver.
Should be used about 28 g/day, equivalent to a small handful. Prioritize natural walnuts, non-salt, non-sugar; can be combined with salad, oatmeal or yogurt.
Complex carbohydrates: Brown rice, oats, corn and whole grains digest slower than refined starch, and also provide more fiber and B vitamins. Replacing refined starch with complex carbohydrates helps control blood sugar, weight and limit fat accumulation in the liver.
