Good foods for the liver are mainly foods rich in vitamins C and E, omega-3, carotenes and flavonoids, such as artichokes, salmon, nuez de Brasil, broccoli, as these nutrients have antioxidant, anti-inflammatory and protective properties of the liver, helping to maintain the good functioning of this organ and preventing the accumulation of grease that can cause liver fat, for example.
These foods can be included in the daily diet and, in addition, it is essential to maintain adequate body hydration for the functioning of the liver, so it is recommended to drink 1.5 to 2 liters of water a day.
The ideal is that the foods that are good for the liver are recommended by the doctor or nutritionist, and they must form part of a balanced diet to obtain all its benefits.
Some good foods for the health of the liver are:
Artichokes are rich in antioxidants, such as cynarin and silymarin, which help protect the liver from damage that can cause free radicals, in addition to increasing bile production, reducing cholesterol production and stimulating the growth of new healthy cells. liver, which is why it is an excellent option of good food for this organ.
A good way to consume artichokes is in the form of tea, which can be prepared using 5 to 6 g of dried artichokes in 1000 ml of boiling water, covering and leaving it to rest for 5 minutes. Next, you must stick and drink for up to 3 cups a day.
2. Betabel yoke
The betabel yoke is a great food option for the liver, as it is rich in nitrates and antioxidants, such as betalains, which help to reduce oxidative damage caused by free radicals and inflammation in liver cells.
Asimismo, the yoke of betabel also acts by increasing the production of liver enzymes responsible for body detoxification.
See more benefits of the yoke of betabel for health.
Broccoli is rich in kaempferol, a type of flavonoid that has a potent anti-inflammatory action and helps protect the liver and prevent diseases such as fatty liver, hepatitis or cirrhosis, and reduces the production of substances responsible for causing inflammation in this organ.
In addition, broccoli is rich in fibers that contribute to the reduction of the absorption of fats from food in the intestine, helping to regulate the levels of bad cholesterol, in addition to stimulating the liver to produce enzymes that detoxify the body.
Other vegetables rich in kaempferol that are also good for the liver are the schools of Bruselas, the repollo and the col.
Salmon is another good food option for the liver, as it is rich in omega-3, especially DHA, which is a type of good fat with antioxidant and anti-inflammatory properties that protect the liver, keep it healthy, and can help prevent it. accumulation of cholesterol and triglycerides that can cause fatty liver, for example.
A good way to consume salmon is to prepare it cooked or roasted with skin, and this is where the most concentrated omega-3 is found. The ideal is to consume salmon at least 3 times a week.
Other foods rich in omega-3 that are good for the liver include linaza or chia seeds, nueces and other fish such as tuna, sardines and herring.
Avena is rich in beta-glucan, an excellent type of fiber for liver health, which helps to reduce the levels of bad cholesterol that can accumulate in this organ, to reduce the absorption of fats from foods, improve the functioning of the immune system and fighting the inflammation that can cause fatty liver.
To obtain this benefit, it is recommended to ingest at least 3 grams of beta-glucan per day, which is equivalent to approximately 150 grams of oatmeal a day.
6. Grape abode
The home grape contains resveratrol in its composition, especially in the seeds, which is an antioxidant substance that reduces inflammation and prevents liver damage, being an excellent option of good food for the liver. Asimismo, uva morada is also rich in vitamin C, flavonoids and anthocyanins, which also have antioxidant properties, helping to maintain liver health.
A good way to consume the home grape is eaten with seeds, in the form of organic juices or seed extract supplements.
Other foods rich in these nutrients that are good for the liver are red fruits such as fresh fruits, cherries, cranberries, raspberries, red guayaba and blackberries, for example, that can be added to the diet and consumed daily.
7. Nueces of Brazil
Nuez de Brasil is another good food for the liver, as it is rich in good fats such as omega-3, in addition to vitamin E, which has anti-inflammatory and antioxidant action, protecting liver cells from damage caused by free radicals and preventing the grease from accumulating, keeping it healthy.
To obtain these benefits, it is possible to consume two units of nuez in Brazil per day in the breakfast or in the lunch.
8. Extra virgin olive oil
Extra virgin olive oil is one of the most healthy fats for the body, as it has polyphenols in its composition, such as oleocantal, with anti-inflammatory and antioxidant properties that help to reduce the accumulation of fats and improve the blood flow in the liver, being an excellent option of good food for this organ.
To obtain these benefits, you can consume a teaspoon (6.5 ml) of extra virgin olive oil daily.
9. I act
It works with allicin in its composition, which has an antioxidant action that helps to reduce the levels of bad cholesterol and triglycerides, thus reducing the risk of fat accumulation in the liver, providing a great option of good food for this organ.
A good way to increase the consumption of garlic and obtain these benefits is to prepare the garlic or chop a piece of garlic and put it in 1 liter of water, let it rest for at least 10 minutes to increase the amount of allicin, and use this water to cook food.
See other health benefits and other ways to consume it.
Avocado has many nutrients such as carotenoids, tocopherols, omega-3 and vitamins A, B, C and E, with anti-inflammatory and antioxidant properties, which reduces the production of inflammatory substances in the body, which are related to the development of diseases in the liver.
Apart from this, some studies show that consumption of avocado is associated with weight loss, reduction in BMI, control of blood sugar levels, increase in good cholesterol, reduction in bad cholesterol and triglycerides, which reduces risk to develop fatty liver. Discover other benefits of avocado for health.
However, avocado should be consumed in a moderate way and in small portions, since, despite having benefits and being rich in good fats, it is a fruit that contains many calories and can gain weight if consumed in excess.
Orange is an excellent source of vitamin C, in addition to flavonoids and carotenoids, with anti-inflammatory action, which acts to reduce cell damage that can cause inflammation and development of liver diseases.
The ideal is to consume at least 1 raw orange a day or 150 ml of natural juice. In addition to this fruit, others that are rich in vitamin C and are good for the liver include kiwi, acerola, piña, lemon and mandarin, which can be incorporated into the daily diet.
See what are the benefits of orange for health.
Coffee is a drink that helps to promote liver health, as it is rich in antioxidants such as caffeine, which protects this organ from diseases, especially the fatty liver, even for people who have liver problems.
Apart from this, some studies show that daily coffee intake can help reduce the risk of chronic liver diseases, such as cirrhosis or fibrosis, and protect against liver cancer.
The ideal is to drink from two to three cups of black coffee a day, without sugar, to obtain this benefit, since the sugar damages the health of the liver and can cause diabetes. Discover the best way to consume coffee and other health benefits.
Allergic people, who suffer from insomnia or stomach irritation, should avoid drinking coffee.
13. Te green
It has phenolic compounds in its composition, such as epigallocatechin, which has antioxidant properties that help to reduce bad cholesterol and triglycerides, which can be deposited in the liver, causing fatty liver. Know other options of tés that can be used for the liver graso.
A good way to consume the green tea is to prepare the infusion and drink around 2 or 3 glasses a day, using the green tea in today’s pockets to prepare the green tea in the octopus. However, it is important not to drink it after eating, as it can harm the body’s absorption of calcium and vitamin C.
It is green if it is used with medical advice, if it is used in excess it can cause the opposite effect and harm the liver.
Worst foods for the liver
The worst foods for the liver are those that harm its functioning and cause inflammation or cell damage, such as:
- Fried foods;
- Foods rich in fat or sugars;
- Spices or artificial salsas;
- Processed meats such as jamon serrano, pechuga de pavo, sausage, chorizo or tocino.
Similarly, the frequent consumption of alcoholic beverages can cause inflammation of the liver, impairing its functioning and increasing the risk of cirrhosis.
Learn more about liver cirrhosis.
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