5 everyday foods that can help strengthen the liver, and improve its function

Our liver is the largest internal organ of the body, that performs as many as 500 essential functions! Yes, that is right. These include filtering blood, processing nutrients, producing bile, regulating blood clotting, and detoxifying the body, apart from many others. Sometimes, the liver becomes weak and sluggish, resulting in many conditions. These could occur due to poor lifestyle, alcohol, accidents, or others. Hence, it is important to take care of our liver, and here are 5 everyday foods, that do just that, backed by science. Take a look...

There is now reason to enjoy your morning cuppa, without any guilt! Multiple scientific studies demonstrate that coffee is a leading beverage which supports liver health. Research indicates that coffee consumption helps people avoid developing cirrhosis, and decreases their body's inflammatory response. The liver benefits from coffee antioxidants which stop fat accumulation and collagen deposition, that indicate liver tissue damage. Research indicates that people who consumed few cups of coffee daily, experienced decreased chances of developing liver cancer and dying from chronic liver disease. The antioxidant glutathione levels in the body increase when people drink coffee, because this substance protects liver cells from free radical damage. People who want to support their liver health through natural means should consider adding coffee to their dietary plan.

We all love a good green tea, don’t we? Green tea is not just an excellent anti-oxidant, it provides liver protection as well. Research indicates that green tea extract decreases liver enzyme levels, which indicate damage in patients who have nonalcoholic fatty liver disease (NAFLD.) The liver also benefits from catechins, which are antioxidants found in green tea, that fight inflammation and defend liver cells. Research indicates that drinking few cups of green tea per day, leads to a decreased probability of developing liver cancer. However, it is best to choose a caffeine free version of green tea, especially if you are a coffee drinker otherwise. Balance is the key.

The antioxidants naringenin and naringin in grapefruit work to defend the liver, while they decrease inflammation levels. The liver receives protection from these compounds because they combat oxidative stress which damages liver cells. Animal studies show that grapefruit antioxidants help decrease the development of hepatic fibrosis, which results from prolonged liver inflammation. The liver benefits from grapefruit's anti-inflammatory properties but scientists need to conduct more human studies, to confirm its effectiveness. You can consume the whole grapefruit, or juice it (cold pressed) for maximum benefits.

Now, there is more reason to eat your veggies! The liver benefits from eating cruciferous vegetables such as kale, broccoli, and cauliflower (gobhi), because they contain fiber and multiple plant compounds, which aid in detoxification and fat reduction. Research indicates these vegetables strengthen the liver's detoxification system, while minimising fat storage. Research with animals demonstrates that broccoli consumption in their diet protects them from developing fatty liver disease, and liver tumors. The current evidence supports that consuming cruciferous vegetables regularly will help protect the liver, while promoting general health according to nutrition experts.

Nuts serve as a healthy food source, because they contain beneficial fats and people who consume nuts regularly, experience lower chances of developing nonalcoholic fatty liver disease. The consumption of nuts helps people decrease their body's inflammation and oxidative stress, which are two primary causes of liver tissue damage. Research indicates that a balanced consumption of different nuts throughout the week, helps protect the liver while preventing liver fat buildup and inflammation. The addition of walnuts, almonds and pistachios to your diet through snacks and meals, will help improve your liver function. Go easy on the quantity though, since nuts are also dense in calories.

Disclaimer: This article is informational only and not a substitute for medical advice

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