Health

10 foods that contribute to repelling fatty liver – VnExpress


Green leafy vegetables, soybeans, fatty fish, nuts… provide fiber, which contributes to reducing inflammation and fat accumulation; Lowering liver enzymes is beneficial for people with fatty liver.

Excess fat in the liver can lead to cirrhosis and liver failure if left untreated. Nonalcoholic fatty liver disease (NAFLD) is common in people with obesity and type 2 diabetes.

The liver removes toxins and produces bile, a protein that breaks down fats into fatty acids so they can be digested. Fatty liver disease damages the liver and prevents it from working properly. The way to improve the disease is to lose weight, reduce calories, exercise and eat healthy.

Diet for people with fatty liver disease includes foods rich in fiber such as vegetables, tubers, fruits, legumes and whole grains. You should reduce your consumption of certain foods and drinks that are high in added sugars, salt, refined carbohydrates, and saturated fats, and don’t drink alcohol.

Here are some foods to include in a liver-healthy diet.

Coffee helps lower abnormal liver enzymes

A daily cup of coffee may contribute to liver protection against non-alcoholic fatty liver disease.

A 2021 review published in the US National Library of Medicine found that regular coffee consumption was associated with a reduced risk of developing nonalcoholic fatty liver disease, as well as a reduced risk of progression of liver fibrosis in adults. who have been diagnosed with the disease. A 2017 study found that caffeine can also reduce abnormal liver enzyme counts in people at risk for liver disease.

Green leafy vegetables help prevent fat accumulation

Compounds found in spinach and other green leafy vegetables may help fight fatty liver disease.

A 2021 study found that eating spinach reduced the risk of fatty liver, possibly due to the nitrates and polyphenols in green leaves. However, overcooking spinach and other green leafy vegetables can reduce polyphenolic content and antioxidant activity.

Green leafy vegetables are beneficial for people with fatty liver. Image: Freepik

Soy reduces fat accumulation

Soybeans and legumes reduce the risk of non-alcoholic fatty liver disease. Consuming legumes may even help lower blood sugar and triglycerides in obese people.

A few studies have found that eating soybeans can protect the liver, contributing to the fight against visceral fat accumulation. In addition, tofu – a low-fat food that serves as a rich source of protein, you can choose to limit the amount of fat in your body.

Fatty fish reduces inflammation, reduces fat

Fatty fish like salmon, sardines, tuna, and trout are high in omega-3 fatty acids. People with fatty liver disease can take omega-3 supplements to reduce liver fat, increase good cholesterol and lower triglyceride levels.

Oatmeal provides fiber

High-fiber, whole-grain foods like oatmeal have been linked to a reduced risk of non-alcoholic fatty liver disease.

A 2020 study published in the US National Library of Medicine shows that a nutritious diet, high in fiber foods like oats is effective for people with this disease and can help limit the amount of nutrients. neutral fat.

Nuts help reduce inflammation

Diets high in nuts are associated with reduced inflammation, insulin resistance, and oxidative stress, and lower rates of non-alcoholic fatty liver disease. A study of nearly 24,000 people in China in 2019 found that increased nut consumption may reduce the risk of this disease. People with fatty liver disease who ate walnuts had improved liver function tests.

Nuts help reduce the risk of fatty liver disease.  Photo: Freepik

Nuts help reduce the risk of fatty liver disease. Image: Freepik

Turmeric reduces signs of liver damage

High doses of curcumin, the active ingredient in turmeric, may reduce markers of liver damage in people with nonalcoholic fatty liver disease.

Turmeric supplementation reduces serum alanine aminotransferase (ALT) and aspartate aminotransferase (AST) levels, two enzymes that are abnormally high in people with fatty liver disease.

Sunflower seeds are rich in antioxidants

Sunflower seeds are rich in vitamin E – an antioxidant. A 100-gram serving of sunflower seeds has about 20 milligrams of vitamin E. If you’re looking to increase your vitamin E intake naturally, sunflower seeds are a good choice.

Choose foods that contain unsaturated fats

Swapping saturated fat sources such as butter, cuts of meat, hot dogs and frozen meats with unsaturated fat sources such as avocado, olive oil, nut butter and fatty fish may be helpful for people with this condition. .

This is why the Mediterranean diet is sometimes recommended for people with nonalcoholic fatty liver disease because it contains unsaturated fats that help lower total cholesterol.

Garlic helps reduce body weight

Garlic not only adds flavor to dishes, but small experimental studies also show that garlic powder supplements help reduce body weight and fat in patients. A 2020 study in patients with nonalcoholic fatty liver disease who took 800 mg of garlic powder daily for 15 weeks reduced liver fat and improved enzyme levels.

Kim Uyen (According to Healthline)

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