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The liver is the largest internal organ of the body. The liver helps turn food into nutrients, filter toxins and break them down for the body to excrete. To protect your liver, you need to maintain a balanced diet with whole grains, fruits, vegetables, and protein.
1. Foods that are good for the liver
The liver is about the size of a football and is located under the ribcage on the right side. The liver cleans the blood by removing harmful chemicals that the body makes. At the same time, it produces a liquid called bile, which helps the body break down fats from food.
Following a healthy diet and exercising regularly will help protect a healthy liver. Moreover, it will help you control your weight, prevent non-alcoholic fatty liver disease (NAFLD).
Here are the foods that are good for the liver:
1.1. Green Leafy Vegetables Free radicals are molecules that can damage cells and cause various diseases, including liver disease. Not only contain a lot of fiber, but green leafy vegetables such as spinach, kale... contain antioxidants.
Các loại rau lá xanh vừa nhiều chất xơ vừa giàu chất chống oxy hóa
1.2. Grapefruit Grapefruit is a fruit with powerful antioxidants that help protect cells and reduce inflammation. However, if you are taking medications for high blood pressure, high cholesterol, you should consult your doctor before eating grapefruit. Because grapefruit can interact with those drugs.
1.3. Oatmeal Porridge Oatmeal porridge contains a lot of fiber that helps protect the liver from inflammation. At the same time, oatmeal can also keep blood sugar and electrolytes consistent. Other whole grain foods include:
Brown rice Popcorn 100% whole grain bread 1.4. Apples Studies have shown that fruits like apples are high in fiber which is very beneficial for people with fatty liver disease and people who are obese. When eating apples, you should eat the skin because this is the part that contains a lot of fiber. Other fruits that are high in fiber include: Bananas, Strawberries, Raisins.
1.5. Chicken Breast The body needs protein to build organs, including the liver. But the liver doesn't need a lot of fat. Eating lean (without the skin) poultry is a good way to get protein. You can grill chicken breasts, but absolutely do not fry.
1.6. Salmon Salmon is known to be high in omega-3 fatty acids, which can lower cholesterol, reduce inflammation and help keep weight off.
Axit béo omega-3 trong cá hồi giúp giảm viêm hiệu quả
1.7. Walnuts Nuts are a good snack choice for the liver, especially walnuts. Walnuts are rich in omega-3 fatty acids, antioxidants, and fiber. However, walnuts are high in fat and calories, so you should only eat 10 walnuts a day.
1.8. Healthy Oils One of the ways to protect the health in general and the liver in particular is to eliminate saturated fats and unhealthy trans fats like butter and margarine from the diet. You can use healthy oils like olive oil instead for cooking and baking.
1.9. Coffee Drinking a few cups of coffee a day will prevent liver diseases including cancer and fibrosis, cirrhosis... can even slow down liver damage in people with liver disease. Certain chemicals in coffee may help slow down conditions like cirrhosis, cirrhosis, and other types of chronic liver disease.
1.10. Green tea Green tea is considered a liver food, because they contain antioxidants and other chemicals that help protect the liver from cell damage and inflammation. Drinking tea regularly can reduce the risk of fatty liver disease, hepatitis, cirrhosis and chronic liver disease.
1.11. Safe sex Safe sex not only protects you and your partner from the risk of sexually transmitted diseases, but also prevents liver damage. For example, hepatitis C can be directly transmitted and cause lasting damage.
Quan hệ an toàn giúp bạn tránh được nguy cơ mắc bệnh truyền nhiễm
1.12. Take medicine properly Medicines work to treat diseases, but if taken incorrectly, they will harm the liver. Therefore, you should only take it as directed by your doctor. If during the course of taking the drug, you appear one of the symptoms such as: itching, fatigue, nausea, jaundice, .. then quickly notify your doctor for timely treatment.
1.13. Wash your hands often Washing your hands often is a simple way to avoid germs that can infect the liver. Especially, you should wash your hands at the time before eating, after going to the toilet or changing diapers for young children.
1.14. Exercising regularly This is a way to help you keep your BMI in the right range, which can fight non-alcoholic fatty liver disease. But even if your BMI doesn't change, exercise still helps. Because it improves the way insulin works and burns triglycerides, a type of fat in the blood.
2. Foods to stay away from
To protect a healthy liver, you need to not only load good foods into your body, but also avoid some unhealthy foods such as:
Fried, greasy foods Saturated fats Avoid or limit alcohol intake. Alcohol can damage liver cells, leading to swelling, cirrhosis, and even death. Reference source: webmd.com
