Does your dietary intake include foods good for your liver?
Your liver is an impressive worker, performing over 500 important functions, from filtering your blood to bile production.
Why not choose foods that help rather than hinder its performance? Here are healthy foods for your liver worth introducing into your eating habits.
Foods that make the grade
Leafy greens
Vegetables that offer your body vitamin K, along with a host of other nutritional benefits, are great for your liver.
Vitamin K assists with your liver’s role in blood clotting. Two leafy greens topping the chart are kale and spinach.
A number of vegetables have varying levels of vitamin K. If you don’t like the food at the top of the list, try less concentrated sources such as broccoli or brussels sprouts.
Remember that some greens can interact with certain medications, so ask your GP for advice.
Berries
The antioxidants in blueberries and raspberries can help protect your liver. Blackberries, strawberries and cranberries are also high performers.
Don’t like berries? Other fruits that offer an array of antioxidants, and have tested well in studies around liver health and protection, include grapes and grapefruit.
Keep in mind that grapefruit can have medical interactions. Check first before adding it to your diet.
Coffee
Yes, your coffee is safe. In fact, a few cups of coffee a day can actually be good for you.
There are numerous studies around coffee’s impact on the liver, and results point toward positive benefits.
Coffee helps protect liver health, with suggested reduction in potential for a certain liver cancer.
Of course, it’s not a magic potion, with genetics and diet also playing a part. But the good news is, your coffee helps rather than harms.
Nuts and seeds
According to this study, a specified amount of nuts and seeds eaten daily can help reduce the likelihood of non-alcoholic fatty liver disease (NAFLD).
Depending on your preferences, nuts and seeds can bring protein, fibre, vitamin E and antioxidants to the party.
Walnuts and almonds are a good starting point, but remember moderation is key. Excessive consumption may introduce other potential health issues.
The great news? Nuts and seeds are versatile and can be worked into your diet – and favourite meals – quite easily.
Food prep
When cooking dinner, a few smart choices offer your liver a helping hand.
When opting for a cooking oil, try olive oil for its unsaturated fatty acids.
Looking for flavour? Studies point to garlic helping against alcoholic liver disease.
Turmeric contains curcumin, known to benefit liver health, and ginger is always a positive addition to a healthy menu.
Foods that didn’t make the list
Globally, liver disease is on the rise, and altering eating routines could help you avoid becoming part of those statistics.
From best foods for your liver, to others best avoided, certain diet choices should be treated as an indulgence rather than a regular meal or snack choice.
Fatty goods
Fatty liver and diet can go hand in hand, so aside from watching your weight and general health, it’s worth including positive-performing foods over other options.
Where possible, consider driving past that takeout driveway and making yourself something simple and healthy at home – or at least choose salad over a side of French fries.
Alcohol
While alcoholic drinks are a part of Aussie culture, especially in social settings, too much is going to have an effect on overall health, including your liver.
Clearly, drinking in moderation, or not at all, helps reduce your chances of alcohol-related liver disease (ARLD). Rethink how much you drink in an average week.
Cool drink
Planning to swap every second alcoholic beverage for a can of cool drink? Maybe think again.
According to studies, your liver isn’t a fan of excess sugar or of certain artificial sweeteners. Your best bet is a decent water intake, which your liver appreciates greatly.
Too much meat
Processed meat, especially, is not appreciated by your liver. Try swapping one too many bacon or salami lunches for an oily fish alternative such as salmon.
Likewise, a diet high in red meat can increase risk of liver disease. Try mixing it up and swapping a few steak dinners for seafood or vegetarian meals.
Have you had any issues with your liver? What’s your diet like? Let us know in the comments section below.
Also read: Mediterranean diet best for hypertension, study finds
Disclaimer: This article contains general information about health issues and is not advice. For health advice, consult your medical practitioner.
