Liver disease affects one in every five Indian: Here are top 10 foods and drinks to protect your liver

As per the World Health Organisation, liver disease is the tenth most common cause of death in India. Around 10 lakh new cases of liver cirrhosis are detected every year in the country, which makes liver health a matter of concern.

Liver is one of the biggest organs and is responsible for detoxing the body, breaking down carbohydrates and making glucose. Liver stores the essential nutrients and creates bile, which is necessary to digest and absorb nutrients from food.

Though it is not possible to manage all the risk factors, consuming certain foods and drinks can promote liver health and thereby protect it.

Here is a list of 10 foods and drinks that you must include in your diet to keep your liver healthy and happy.

Blueberries, raspberries and cranberries contain antioxidants called polyphenols, which help protect the liver from getting damaged. Consuming berries regularly also helps stimulate the immune system.

Coffee protects the liver against fatty liver disease. It also reduces the risk of chronic liver disease and protects it from even severe issues like liver cancer.

Coffee helps by reducing the fat buildup on the liver. The compound present in coffee helps the liver get rid of cancer-causing substances.

A 2015 study published in the World Journal of Gastroenterology found that green tea can help reduce overall fat content, fight against oxidative stress and reduce the signs of non-alcoholic fatty liver disease.

Including garlic in your regular diet can help stimulate the liver. A 2016 study published in the journal of Advanced Biomedical Research found that consuming garlic reduces body weight and fat content in people suffering from NAFLD, with no changes to lean body mass. This is good for people who are obese or overweight as that contributes to NAFLD.

Though too much fat is not good for your liver, some fats actually help. Adding olive oil to the diet can help reduce oxidative stress and improve liver function. This is because olive oil has a high content of unsaturated fatty acids.

Oatmeal, we all know makes for one of the most healthy breakfast choices. Full of fibre, oatmeal is also high in a compound called beta-glucans.

Beta-glucans help modulate the immune system and reduce inflammation. They also help in reducing the amount of fat stored in the liver of mice, which can help protect the liver. Though more research is needed on the same.

According to a study featured in the World Journal of Gastroenterology, grapes, grapes juice and grape seeds all are rich in antioxidants that promote liver health by reducing inflammation and preventing liver damage.

A variety of plant foods like avocado, banana, barley, beets, broccoli, brown rice, carrots, fig, lemon, papaya, watermelon and kale can protect the liver against diseases. One must include these foods in their daily diet.

Consuming fat fish and fish oil supplements can reduce the impacts of conditions such as NAFLD.

Fatty fish is rich in omega 3 fatty acids, which helps reduce inflammation. These fats help by preventing the buildup of excess fat and maintains the enzyme level in the liver.

One must try and eat fatty fish twice a week, if not then, one can try having fish oil supplement.

Eating nuts regularly is the simplest way to keep your liver healthy. Nuts have unsaturated fatty acids, vitamin E and antioxidants. These compounds help in reducing inflammation and oxidative stress.

Eating a handful of almond or walnuts can help maintain liver health.