What Foods are Good for Liver Repair: 12 Super Foods

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by Jacopo Maia / Unsplash Copyrights 2017

The liver is our body’s second-largest organ. It is a vital organ that performs numerous life-sustaining processes. It purifies drugs and alcohol from the blood, controls hormones and blood sugar levels, stores energy from foods, and produces bile, many essential enzymes, as well as the blood proteins that the body requires.

This organ filters 1.4 liters of blood per minute, aiding in the blood clotting and detoxifying the body.

In this article, we are going to discuss liver health, and what foods are good for liver repair.

Types of Liver Diseases

  • Fatty Liver Disease

A healthy liver has only a small quantity of fat. Storing excess fat in the liver results in the prevalent illness known as fatty liver disease.

  • Non-Alcoholic Fatty Liver Disease (NAFLD)

Different liver conditions that might affect people who drink little to no alcohol are referred to as “non-alcoholic fatty liver disease” (NAFLD). The primary feature of NAFLD is excessive fat storage in liver cells, as the name suggests.

An increased risk of significant health issues, including diabetes, high blood pressure, and renal disease, is also linked to having high levels of fat in your liver.

Symptoms of NAFLD include:

  • A dull stomach ache
  • Extreme fatigue
  • Weakness due to unexpected weight loss
  • Non-Alcoholic Steatohepatitis (NASH)

You might have NASH if your liver is inflamed and exhibiting cell damage. Damage over time leaves your liver tissue permanently scarred, making it hard and losing its function. In their lives, 2% to 5% of Americans will receive a diagnosis for this ailment.

  • Hepatitis

This is the term used to describe any liver inflammation-related condition. There are numerous types. Hepatitis can occasionally be brought on by abusing drugs, alcohol, or poisons. Liver failure, liver malignancy, and other potentially fatal diseases can result from hepatitis.

Diagnosis of the Liver Diseases

  • A blood test called a liver function test
  • Ultrasound scan
  • Biopsy
  • CT scan
  • MRI scan

What Foods are Good for Liver Repair

  1. Coffee

what foods are good for liver repair
by Mike Kenneally / Unsplash Copyrights 2015

Coffee consumption has been demonstrated in numerous trials to help reduce the chance of cirrhosis, or persistent liver damage, in patients with chronic liver disease. Coffee has favorable effects on liver disease and inflammation and may help lower the chance of developing a liver cancer.

  1. Grapes

Grapes and grape juice have been shown in numerous animal studies to be beneficial to the liver. According to research, they can have a variety of benefits, including reducing inflammation, avoiding damage, and raising antioxidant levels.

  1. Olive Oil

olive oil
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Replacing less nutritious lipids with olive oil may help minimize oxidative stress and enhance liver function. This is because of unsaturated fatty acids present in the oils which are harmful for your health.

  1. Cruciferous Vegetables

Consume a lot of vegetables if you want to keep your liver in good shape. A recent study shows how a natural component found in a variety of well-known and widely consumed veggies can also be used to combat fatty liver disease.

The study shows how indole, a compound present in cruciferous vegetables, including cabbage, broccoli, kale, cauliflower, and brussels sprouts, helps manage non-alcoholic fatty liver disease (NAFLD). It also discusses how this natural substance may lead to new NAFLD treatments or prevention measures.

  1. Blueberries

They include polyphenols, which may help protect you against non-alcoholic fatty liver disease, which typically coexists with obesity and high cholesterol. You can also have other polyphenol-rich foods such as dark chocolate, olives, and plums.

  1. Nuts

nuts
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Studies show nut consumption increased the levels of liver enzymes. Nuts, high in lipids and nutrients, are beneficial to the intestines. Add walnuts to your diet in large quantities since they contain high levels of glutathione and omega-3 fatty acids, which naturally help liver cleansing. Vitamins are present in almonds, which are good for the liver.

  1. Green Tea

Green tea has numerous health advantages. An evaluation of ten research from “Liver International” ISI Journal Citation Reports 2016 (Gastroenterology & Hepatology) indicated that green tea had a preventive effect against liver disease in eight of the ten patients.

A study was conducted on mice. They were fed a high-fat diet. The use of green tea extract reduced fatty liver disease in mice. The findings suggest a possible health strategy despite the lack of human studies.

  1. Fatty Fish

According to a study, fatty fish can help reduce fat deposition in the liver.

The study demonstrated that some foods may influence how likely someone is to get NAFLD, NASH, and how likely they are to develop additional conditions related to the metabolic syndrome.

A 2021 study discovered that a diet high in fatty fish oil might lower the incidence of hepatocellular carcinoma, the most frequent type of liver cancer. A 54% decreased chance of developing liver cancer was seen in people who ate it at least twice per week.

  1. Milk Thistle

milk thistle
by Jeffrey Hamilton / Unsplash Copyrights 2020

The plant milk thistle has a tall, thin stem, prickly leaves, and a purplish-pink thistle at the apex. The compound silymarin present in milk thistle has antioxidant and anti-inflammatory properties.

According to research, silymarin may help reduce inflammation and enhance cell healing. The symptoms of liver diseases such cirrhosis, liver cancer, and fatty liver disease may be lessened as a result.

  1. Beetroot Juice

Beetroot juice is believed to aid with blood circulation and liver detoxification. It enhances blood flow, detoxifies the liver, and supports heart health. Additionally, it is excellent for digestive problems, constipation, and skin health.

  1. Grapefruit Juice

A healthy diet should include grapefruit and its juice because they are a good source of vitamin C, potassium, and fiber. There are antioxidants found in grapefruit. It may be possible to protect the liver from harm by reducing the inflammation.

It is also observed that grapefruit prevents certain medications from being metabolized by liver enzymes. This could have harmful effects on how well your medications perform.

  1. Turmeric

turmeric
by Osha Key / Unsplash Copyrights 2016

Curcumin in turmeric can lessen the markers of liver damage in those with NAFLD.

According to studies on turmeric, supplementation may lower the enzymes ALT and AST, which are notably high in people with fatty liver disease.

Worst Foods for Your Liver

  1. Alcohol

alcohol
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On the list of foods bad for the liver, alcohol comes first place. After the liver breaks down alcohol, a chemical reaction may damage the liver’s cells, leading to inflammation and scarring. Chronic alcoholism prevents the body from properly absorbing nutrients. This is very harmful for your liver health.

  1. Packaged Snack Foods

The issue with packaged snack foods is that they frequently include excessive amounts of sugar, salt, and saturated fats. Avoid such snacks and try some healthier options like nuts.

  1. Processed Meats and High Fat Dairy

Processed meats like salami and bacon frequently have very high levels of saturated fat, much like fried foods. Additionally, stay away from high-fat dairy items like whole milk, ice cream, and cheese because they are highly saturated.

One’s risk of developing the non-alcoholic fatty liver disease may be increased by eating red and processed meats, according to a preliminary 2022 study published in Clinical Nutrition Research.

  1. Sugary Foods

Avoid sugary foods and beverages. The liver may convert too much additional sugar to fat, which over time may exacerbate the condition known as fatty liver disease.

For instance, a study published in the Journal of Hepatology in 2021 revealed that individuals who regularly drank beverages sweetened with fructose had their livers produce more fat.

  1. Excess Fruits

Consuming a lot of foods high in fructose, including raisins, might result in fatty liver and inflammation. This is due to the fact that eating a lot of fructose, for example in fruits, can lead to high blood fat levels.

  1. White Flour

white bread
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Because white flour lacks fiber, foods such as white bread and pasta can cause your blood sugar to rise more than those made from whole grains. White flour is often highly processed.

  1. Excess Salt

Excess salt intake can raise one’s chance of developing NAFLD. People with high blood pressure should also consume less salt.

  1. Chemicals

Chemicals that stress on the liver, such as food colors, flavoring, and preservatives, as well as insecticides and pesticides, should be avoided.

Lifestyle Changes That Promote Liver Health

The physical health of our body, particularly that of our liver, is primarily influenced by our lifestyle choices. Even though it is simple to fall into bad habits during stressful times, the body frequently needs support from a healthy diet and exercise routine.

  1. Lose Weight

Aim for a healthy weight. (BMI between 18.5 and 24.9). Do regular exercise and have a well-balanced diet.

Running is a good option for losing weight. Do add running in your daily routine. However, skipping meals after an exercise can be detrimental. It is crucial to keep healthy fat.

  1. Avoid Alcohol

Overindulging in alcohol can seriously harm or even destroy the liver. Every time our liver breaks down alcohol, many cells are lost. Although our livers are capable of cell regeneration, chronic alcohol misuse can reduce this ability.

If quitting is difficult for you, cut back on your alcohol consumption to prevent yourself from being a victim of scenarios that could land you in the hospital.

  1. Healthy Diet

Since the liver aids in digestion, our food has a significant impact on how healthy it is.

By adopting healthier eating practices, such as consuming fresh fruits rich in vitamin C, green leafy vegetables, whole grains high in fiber, picking more lean meats, and limiting your intake of sugary foods, fatty foods, saturated and trans fats, refined sugars, and sodium, you can preserve your liver.

Reduce your intake of foods rich in cholesterol. Vitamin E helps prevent the further progression of diseases of the liver. Diet modification, reduced calories, avoiding fried food, and heavy meals must be done.

Proteins help the body heal tissues. They also shield the liver cells from fatty buildup and any harm that they might do. Foods high in protein include dairy items, fish, poultry, and chickpeas.

  1. Exercise

workout
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Increased circulation of anti-inflammatory substances, which support liver function, can be facilitated by regular exercise. Additionally, regular exercise reduces the likelihood of liver fat accumulation.

Exercise calms the overworked liver, increases output, and lowers the danger of obesity, which increases the likelihood of liver issues. Strengthen the bones and muscles through weightlifting. Given that liver disease increases the risk of osteoporosis in the bones, women in particular need to maintain their muscle and bone strength.

  1. Quit Smoking

Another significant factor in liver damage is smoking. Smoke from cigarettes contains dangerous pollutants that can enter the liver and eventually degrade and destroy it. Additionally, smoking can severely exacerbate any liver-related disease you already have if you have it. So, give up smoking immediately if you care about the health of your liver.

  1. Be Careful with Conventional Treatments and Drugs

If you have diabetes, high blood pressure, or high cholesterol, be cautious. Damage to the liver results from type 2 diabetes, dyslipidemia, metabolic syndrome, and obesity.

Use conventional treatments and drugs with caution. There is no FDA approval process for herbal medicines, and some can be harmful to the liver. A few conventional drugs have been linked to liver issues.

  1. Get Vaccinated

vaccination
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Hepatitis A, B, and C vaccinations are essential. Although many youngsters have now had their vaccinations, many adults have not. Ask your doctor for more details about the vaccinations.

  1. Make a Sleep Schedule

A regular sleep schedule is crucial. A consistent sleep schedule aids in enhancing metabolism and preserving hormonal balance.

Additionally, regular sleep patterns help with weight management, stress reduction, and ghrelin-leptin secretion balance, which is essential for liver health.

Final Note

Your liver helps you in several ways, including filtering your blood and metabolizing food. It would be good if you concentrated on consuming a lot of fruits and vegetables, especially leafy green vegetables. Bitter foods, such as coffee, broccoli, cabbage, and asparagus, are healthy for your liver.

Get regular checkups to keep track of your liver health. You should seek immediate medical attention if your abdominal discomfort is severe. You can discover issues before they become significant health concerns by consulting your doctor.

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