Fatty liver, also known as hepatic steatosis, affects millions worldwide. It is distinguished by fat accumulation in the liver, which can cause inflammation and damage over time. According to recent meta-analyses and systematic reviews, the global prevalence of fatty liver ranges between 25.2% and 29.8% which is considerably high. While excessive alcohol consumption is often associated with the condition, non-alcoholic fatty liver disease (NAFLD) is becoming more common due to poor dietary habits and sedentary lifestyles. Luckily, there are simple and delicious ways to promote liver health through our diet.
This article will look at five foods that can help repair a fatty liver and improve overall liver health.
Avocado
Avocado, with its healthy fats and anti-inflammatory nutrients, is an excellent food to include in your diet if you have fatty liver. They are also high in glutathione, a powerful antioxidant that helps the body eliminate harmful toxins. To incorporate avocado into your meals, try adding slices to salads, spreading it on toast, or eating it as a dessert.
Blueberries
Blueberries are a polyphenol-rich superfood. These nutrients have been shown to protect against nonalcoholic fatty liver disease, which is frequently associated with obesity and high cholesterol. To incorporate blueberries into your diet, mix them into your morning oatmeal or yogurt, blend them into a smoothie, or simply snack on them throughout the day.
Fish and Seafood
Fish and seafood are beneficial to liver health. Fatty fish, such as salmon, sardines, and trout, can help fight fatty liver by lowering fat levels and inflammation. Shellfish, for example, are high in zinc and selenium, which improve liver function and reduce inflammation. A few servings of fish and seafood per week is a tasty and easy way to support liver health. However, remember to consume shellfish in moderation.
Nuts
With their high antioxidant and fatty acid content, nuts, particularly walnuts, can help reduce fatty liver disease, while omega-3s cleanse and protect the liver. Walnuts also contain glutathione, a powerful antioxidant that aids in liver detoxification. Peanuts, spinach, and red bell peppers are also high in vitamin E. It is simple and convenient to combine nuts and these foods into one’s diet. Adding them to salads, yogurt, or roasted vegetables, or using them as meat and poultry coatings, can boost their nutrient content.
Legumes
Eating legumes is an excellent way to lower your risk of non-alcoholic fatty liver disease. A higher intake of legumes, lentils, and beans has been linked to a lower risk of NAFLD in studies. Legumes are high in protein, fiber, and complex carbohydrates, as well as vitamins and minerals. Making a bean soup, adding lentils to a salad, or making a hummus dip are all simple and healthy ways to add legumes to your diet.
By including these five liver-friendly foods in your diet, you can help prevent and even reverse fatty liver disease. Remember that a little effort can go a long way toward maintaining good health.
