Foods Useful For The Liver: Top 30, Sample Menu For The Week

Joe Fowler
Author: Joe Fowler Time for reading: ~25 minutes Last Updated: September 12, 2022
Foods Useful For The Liver: Top 30, Sample Menu For The Week

Surely you came across information about cleansing or detoxifying the liver. Such terms can bring to mind the image of a clogged filter that needs to be cleaned. But in fact, a functioning liver does not need to flush out toxins from it.

 

Surely you came across information about cleansing or detoxifying the liver. Such terms can bring to mind the image of a clogged filter that needs to be cleaned. But in fact, a functioning liver does not need to flush out toxins from it.

Detoxification is already one of the most important functions of the liver. It is logical that the liver is able to cleanse itself. So, while the words “liver cleansing” and “detoxing” are so popular in the health literature, “liver support” is a better term to describe a diet and lifestyle that optimizes liver function.

Regardless of the wording, the bottom line is that taking care of your liver is extremely important to overall health.

The digestive system is one of the most important life support systems of the human body.

The liver is a gland that plays a fundamental role in digestion. The liver produces bile, an essential enzyme for the digestion of fats. Bile is stored in the gallbladder and enters the small intestine through the bile ducts after each meal.

In addition to producing bile, the liver performs other functions:

  • the metabolism of nutrients that enter the body through the digestive tract is a necessary process for organic absorption;

  • accumulation of carbohydrates in the form of glycogen, as well as some minerals and vitamins;

  • purification of the blood from decay products (bilirubin, ammonia, etc.), hormones and drugs, the accumulation of which in the body will cause poisoning;

  • synthesis of substances, especially proteins and vitamins.

The liver synthesizes all the substances necessary for life from food substances:

  1. Lipids (cholesterol, hormones, fatty acids for energy production, bile for absorption of fats and fat-soluble vitamins).

  2. Proteins (for building muscles, immunity, production of enzymes for digesting food, etc.).

  3. Carbohydrates (glycogen, heparin, protective mucous layer of the intestines, respiratory, genitourinary system, etc.).

The liver is one of the few organs capable of restoring its original size if at least 25% of normal tissue is preserved.

With prolonged exposure to negative factors on the liver (malnutrition, toxic load, alcohol, drugs, viral infections, etc.), damaged cells are replaced by connective tissue (fibrosis), which is unable to perform the functions of hepatocytes.

Complete renewal of liver cells (hepatocytes) occurs within about 6 months.

If the liver tissue is damaged by more than 75%, it loses its ability to recover.

Liver diseases. Symptoms and Diagnosis

Due to cell damage, liver function is impaired, liver failure develops. The defeat can lead to fatty deposits (fatty liver), inflammation of the liver. It is possible to transform normal liver tissue into connective (scar) tissue. Gradually, the liver is deformed, changes its structure, shape and ceases to neutralize toxins.

 

Impaired liver function entails:

    1. Disorders of amino acid metabolism. Since one of the main functions of the liver is the synthesis and excretion of amino acid breakdown products, disturbances in the functioning of the liver can lead to the accumulation of ammonia, and a number of serious diseases.

    2. Blood clotting factors are synthesized in liver cells. A decrease in liver function is accompanied by a violation of the formation of the corresponding proteins responsible for coagulation.

    3. Violation of lipid metabolism, an increase or decrease in cholesterol, a violation of the metabolism of bile acids.

    4. Decreased synthesis of gamma globulin, the main supplier of antibodies.

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  1. Decreased synthesis of transport proteins, which may also be the cause of anemia.

  2. Disturbances in carbohydrate metabolism. Since the liver absorbs most of the carbohydrates absorbed in the intestines and provides stable blood sugar due to the breakdown of glycogen.

  3. Disorders of hormonal metabolism. When the liver is damaged, the hormones of the adrenal glands, thyroid gland and sex hormones are not utilized. The liver is associated with the synthesis of adrenaline, norepinephrine and dopamine, as well as tyrosine. So our performance and mood are directly dependent on the liver.

  4. Violations of the metabolism of vitamins. The liver is the main depot of fat-soluble vitamins A, E, D, K and water-soluble vitamins PP, C, B12, B1 and folic acid. The absorption of vitamins, moreover, to a greater extent depends on the quantity and quality of bile secreted.

  5. Micronutrient exchange. The liver contains and regulates the metabolism of iron, copper, zinc, manganese and molybdenum. With liver problems, the reserves of trace elements are quickly depleted, their excess in the blood may occur, which leads to the development of serious disorders.

  6. Enzyme exchange. The liver synthesizes all enzymes, including energy metabolism. Therefore, low energy and health levels are directly related to liver dysfunction.

The main danger of liver diseases is that the initial stage of the disease proceeds without pain symptoms because there are no nerve endings in the liver.

Symptoms of liver dysfunction:

  • rapid fatigue and weakness;

  • loss of appetite;

  • recurring bouts of nausea;

  • pain in the right side;

  • yellowness of the eye proteins and skin

  • bad breath

  • strong sweat odor

  • headache;

  • dry skin;

  • weight loss or inability to lose weight.

 
  1. Liver disorders associated with the formation of lipids

    During the day, the liver produces about a liter of bile, which gradually enters the gallbladder (a reservoir for the accumulation of bile). From the gallbladder, bile enters the intestines, where it participates in digestion.

    The composition of bile depends on the proper functioning of the liver and a balanced diet.

    With a change in the composition of bile, a deficiency of phospholipids, fat-soluble vitamins, taurine, vitamin C, cholesterol is deposited inside the gallbladder, which can lead to the formation of stones.

    The quality of bile and the health of the liver depend on the absorption of fats and fat-soluble vitamins.

    With this violation of the liver:

    • Vitamin and microelement deficiencies occur.

    • Reduced absorption of fat-soluble vitamins (A, E, D, K) due to decreased bile production.

    • Violated the synthesis of vitamins and the formation of their biologically active forms (retinol from carotene, pyridoxal phosphate - the active form of vitamin B6, the active form of vitamin D, etc.).

    • Vitamins normally accumulated by the liver are excreted from the body (cyanocobalamin, folic acid, nicotinic acid, etc.). In this regard, various pathological processes in the liver (viral hepatitis, jaundice, hepatosis) may be accompanied by the development of hypovitaminosis.

    Gilbert's syndrome is a genetically determined violation of the 2nd phase of detoxification occurring in the liver. Since it is possible to constantly overload with your own internal toxins, worsening the excretion of drugs and xenobiotics, regular support for the detox system is necessary (at least 2 times a year for 1 month, or according to indications)

    Symptoms of Gilbert's syndrome:

    • Periodic jaundice (skin and sclera (whites of the eyes) turn yellow.

    • Fast fatiguability.

    • Depressed mood, development of depression.

    • Frequent dizziness, feeling weak

    • Insomnia, sleep disorders

    • Aching pain or discomfort in the right hypochondrium

    • Yellowing of the sclera of varying degrees, sometimes the appearance of a yellow tint on the skin.

    • Digestive problems (bitterness in the mouth, heartburn, belching, loss of appetite, nausea, sometimes vomiting, stool disorders - constipation / diarrhea, bloating, feeling of fullness in the stomach).

    • Trouble concentrating and thinking clearly (brain fog).

    • Xanthelasmas of the eyelids, scattered pigment spots on the skin.

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    Laboratory diagnosis of Gilbert's syndrome:

    • Complete blood count in the KLA in 40% - hemoglobin and erythrocytes; 15% have reticulocytes.

    • Determination of the level of total bilirubin and its fractions: Elevated bilirubin in the blood (usually not more than 80-100 µmol/l, due to indirect bilirubin).

    • Ultrasound of the liver and gallbladder

    The fastest way to identify Gilbert's syndrome is direct DNA analysis, which consists in determining the number of (TA) repeats in the UGT1A1 gene.

    Analysis transcript:

    • (TA)6/(TA)6 – norm, SF is absent.

    • (TA)6/(TA)7 – risk of developing SF, mild course.

    • (TA)7/(TA)7 (occurs 8/8 and 7/8) – risk of developing SF, severe course.

     

  2. Liver disorders associated with protein metabolism

    Causes of violation of protein metabolism in the liver:

    • damage to liver cells during pathological processes (hepatitis, cirrhosis, tumor, ischemia, hepatosis);

    • deficiency of amino acids (with protein starvation, impaired digestion and absorption of proteins in the intestine);

    • energy deficiency (with hypo- and avitaminosis, especially pyridoxine, riboflavin, etc., hypoxia);

    • insulin deficiency;

    • violations in the production of somatotropin (for example, with lack of sleep).

    Symptoms of protein metabolism disorders:

    • anemia;

    • swelling throughout the body, swelling of the tongue;

    • enzyme deficiency and poor digestion;

    • gas formation after eating;

    • heaviness in the abdomen after eating;

    • violation of the thyroid gland;

    • low energy levels during the day, chronic fatigue;

    • depletion of muscle mass;

    • decreased immunity, frequent SARS;

    • weight gain or underweight;

    • joint pain, arthritis, gout;

    • fog in the head;

    • dry skin, peeling.

    • hyperammonemia (symptoms of protein intoxication).

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    When protein metabolism is disturbed in the body, toxic ammonia accumulates - hyperammonemia.

    Causes of hyperammonemia:

    • Overtraining.

    • Protein search.

    • Sulfur overload.

    • Pathogenic bacteria.

    • Deficiencies of vitamin B6, zinc.

    • Deficiency of amino acids arginine, ornithine, citrulline.

    • Violation of the kidneys.

    Symptoms of hyperammonemia:

    • swelling;

    • dark bruising around the eyes;

    • fruity breath;

    • chemical smell of feces, sweat, urine;

    • lower back pain;

    • fog in the head;

    • chronic fatigue;

    • difficulty in learning and assimilation of new information;

    • aversion to protein foods.

    Diagnosis of hyperammonemia:

    • Total protein: high or within the normal range of 75-85 g/l.

    • Urea: medium or low (below 5 mmol/l).

    • Creatinine: lower than 44 - 80 µmol/l for women and 62 - 106 µmol/l for men.

    With normal protein levels, low urea and creatinine, falsely elevated protein due to chronic inflammation, impaired protein excretion, and ammonia overload may be suspected.

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    Laboratory diagnosis of protein metabolism disorders:

    • Total protein and its fractions:

      - Total protein: optimum 75-85 g/l.

      - Albumins: optimum 60% of total protein.

       

    • Gammaglutamine transferase (GGT): optimum 20 IU/l.

    • Fibrinogen: Optimum 200-00 mg/dL.

    • Ultrasound of the liver and gallbladder.

    • Uric acid: optimum 250-300 µmol/l

    • ALT: optimum 20 U / l.

    • AST: optimum 30 U / l.

    • Alkaline phosphatase: 100 U/l

    • De Ritis ratio (AST to ALT ratio): Optimum 1.5+/-0.2.

    • Creatinine

    With a low level of urea and total protein within the optimum, one can suspect an overload of the body with ammonia (a product of protein breakdown) and latent inflammation.

    Symptoms - puffiness, fog in the head, a strong smell of sweat, circles under the eyes.

    Ammonia neutralization maintenance:

    • Compliance with the drinking regime (30 ml / kg of ideal weight).

    • Temporarily reduce the amount of protein in food (up to 0.8 g / kg / day), until the symptoms of ammonia intoxication disappear.

    • Include foods rich in arginine (pine nuts) and ornithine (found in pollen, royal jelly).

    • Be sure to normalize cortisol.

     

  3. Liver disorders associated with carbohydrate metabolism

    Symptoms of carbohydrate metabolism disorder:

    • Low energy levels during the day, chronic fatigue.

    • Intolerance to physical activity, fatigue, muscle pain.

    • Attacks of hunger 30-40 minutes after eating, accompanied by dizziness, weakness, irritability.

    • Craving for sweets.

    • Night waking for no reason.

    • Low stress resistance.

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    Laboratory diagnostics:

    • Fasting insulin: optimum 3-6 mcU/ml.

    • HOMA index: optimum no more than 1.44.

    • Glycated hemoglobin: optimum up to 5.2%.

    • Glucose on an empty stomach: optimum 4.5-4.9 mmol / l.

     

  4. NAFLD is a pathological change in liver tissue due to excessive deposition of fat droplets in hepatocytes (liver cells).

    Causes of fatty liver:

    • starvation, especially protein;

    • high levels of stress (cortisol converts muscles into an energy source, and if energy is not consumed during stress, then excess nutrients are converted into fat by the liver);

    • lack of food lipotropic substances - choline, methionine;

    • excess carbohydrates and saturated fats;

    • toxic substances (hepatotropic poisons - insecticides, tetracycline in large doses);

    • alcohol (excess sugars and toxic effects on the liver);

    • drug-induced liver damage (paracetamol, etc., excess vitamins A, E);

    • endocrine and metabolic disorders (diabetes mellitus, obesity);

    • hypoxia (cardiac, respiratory failure);

    • a disorder of fat metabolism in the liver due to a deficiency of carnitine, phospholipids, disruption of mitochondria, hypodynamia.

    There are no specific symptoms of fatty hepatosis.

    Of the nonspecific symptoms noted:

    • weakness;

    • malaise;

    • discomfort in the right hypochondrium;

    • discomfort on fatty foods;

    • waist above 80 cm for women, for men over 94 cm.

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    The risk of development is higher in people with:

    • metabolic syndrome;

    • type 2 diabetes mellitus;

    • arterial hypertension;

    • high cholesterol levels (dyslipidemia).

    Diagnosis of fatty hepatosis:

    • ALT: optimum 20 U / l. (rises).

    • AST: optimum 30 U / l. (rises).

    • Alkaline phosphatase 100 U/l. (rises).

    • Gammaglutamine transferase (GGT): optimum 20 IU/L (increases).

    • Homocysteine ​​(methionine metabolism disorder) 5-7 µmol/l. (rises).

    • Vitamin B9: optimum: from 16 and > ng / l or from 25 and > nmol / l. (below the optimum).

    • Vitamin B12 from 600 and above. (below the optimum).

    • lipid profile.

    • Total cholesterol 5 - 6 mmol/l; (raised).

    • HDL more than 1 mmol/l; (below the optimum).

    • LDL less than 3 mmol / l; (above the optimum).

    • Triglycerides less than 1.5 mmol / l (above the optimum).

    • Ultrasound of the liver.

    • Magnetic resonance elastography (as prescribed by a doctor).

    In order to detect changes in time, it is necessary to undergo an annual check-up of liver health:

     

    General blood analysis:

    • Leukocytes: optimum 6-8 10 * 9 / l.

    • Platelets: optimum 180-320 10 * 9 / l.

    • ESR: optimum 1-10 mm/h.

    • ALT: optimum 20 U / l.

    • AST: optimum 30 U / l.

    • Alkaline phosphatase 100 IU/l

    • De Ritis ratio (AST to ALT ratio): Optimum 1.5+/-0.2.

    • Total bilirubin: 7-10 µmol/L.

    • Direct bilirubin: optimum 2-3 µmol/l.

    • Indirect bilirubin: optimum up to 10 µmol/l.

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    Lipid profile:

    • Cholesterol: optimum 4.5-6 µmol / l.

    • HDL: the optimum is about 2 mmol / l.

    • LDL: optimum 3-3.3 mmol / l.

    • VLDL: optimum 0.2-0.3 mmol / l.

    • Triglycerides: optimum 0.8-0.9 mmol / l.

    Total protein and its fractions:

    • Total protein: optimum 75-85 g/l.

    • Albumins: Optimum 60% of total protein.

    • Gammaglutamine transferase (GGT): optimum 20 IU/l.

    • Fibrinogen: Optimum 200-00 mg/dL.

    • Ultrasound of the liver and gallbladder.

    • Uric acid: optimum 250-300 µmol/l

     

Risk Factors for Liver Disease

The liver is sufficiently resistant to external stimuli and is able to recover (renew) after damage or inflammation.

Causes of liver dysfunction:

  • alcohol;

  • fried and fatty foods;

  • the consequences of the use of drugs;

  • obesity;

  • hereditary disorders;

  • genetic features of detoxification;

  • stress;

  • viral infections;

  • autoimmune disorders;

  • protein deficiency;

  • deficiency of B vitamins, especially thiamine, B 12 and folic acid;

  • deficiencies of vitamins and microelements involved in detoxification processes;

  • chronic intoxication, overload with heavy metals, xenobiotics.

When the liver, for one reason or another, can no longer restore its tissues, its destruction begins.

 

Basic rules for liver recovery and support:

  • Exclusion of alcohol.

  • Compliance with the principles of mild detox.

  • Minimizing medication intake.

  • Obesity treatment and weight control.

  • Active lifestyle, prevention of hypodynamia, daily feasible physical activity (the optimal level of activity will help you choose a specialist).

  • Complete nutrition in terms of protein - 1 gram per 1 kg of body weight and fats - 1 gram per 1 kg of body weight, mainly vegetable.

  • In the treatment of obesity, a reduction of up to 40 grams of fat per day for the period of the treatment protocol (a specialist consultation is required).

  • Low-carb diet with "slow" carbohydrates.

Top 30 Liver Foods

While it may seem impossible to manage all risk factors, eating certain foods and drinks can help promote liver health.

Some of the best foods and drinks that are good for the liver include:

    1. Coffee

      Drinking coffee provides protection against fatty liver disease.

       

      A 2014 study published in the Journal of Clinical Gastroenterology suggests that coffee's protective effects are related to how it affects liver enzymes.

      Study: Coffee and liver health - PubMed

       

    2. Oatmeal

      Fiber is an essential tool for digestion, and the specific beta-glucan fibers in oatmeal may be particularly beneficial for the liver. Oats and oatmeal are high in compounds called beta-glucans.

      A 2017 study in the International Journal of Molecular Sciences shows that they help modulate the immune system and fight inflammation.

      Clinical and Physiological Perspectives of β-Glucans: The Past, Present, and Future

      The review also notes that beta-glucans from oats help reduce the amount of fat stored in the liver in mice, which may also help protect the liver. However, further clinical studies are needed to confirm this.

       

 
    1. Green tea

      Consuming green tea can help reduce total body fat.

      A 2016 review in the journal Nutrition shows that green tea may help reduce the risk of liver cancer in Asian women.

      Green tea and liver cancer risk: A meta-analysis of prospective cohort studies in Asian populations - PubMed

       

    2. Garlic

      Adding garlic to your diet can also help stimulate the liver. A 2016 study published in the journal Advanced Biomedical Research notes that garlic consumption reduces body weight and fat content in people with NAFLD, with no change in lean body mass.

      Effect of garlic powder consumption on body composition in patients with nonalcoholic fatty liver disease: A randomized, double-blind, placebo-controlled trial

       

    3. Berries

      Many dark berries, such as blueberries, raspberries, and cranberries, contain antioxidants called polyphenols that can help protect the liver from damage.

      Review of natural products with hepatoprotective effects

       

    4. Grape

      A study published in the World Journal of Gastroenterology reports that grapes, grape juice and grape seeds are rich in antioxidants that may help the liver by reducing inflammation and preventing liver damage.

       

    5. Grapefruit

      Grapefruit contains two main antioxidants: naringin and naringenin. They can help protect the liver from injury by reducing inflammation and protecting liver cells.

       

      These compounds may also reduce the accumulation of fat in the liver and increase enzymes that burn fat. This could make grapefruit a useful tool in the fight against NAFLD.

       

    6. prickly pear

      Prickly pear fruit and juice may also benefit liver health. Most of the research focuses on fruit extracts.

       

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    1. Herbal products in general

      Avocados and other plant foods contain compounds closely associated with liver health.

      A 2015 study published in the journal Evidence-Based and Alternative Medicine reports that a large amount of plant foods can be beneficial for the liver.

      Plants Consumption and Liver Health

      These include:

      • avocado

      • banana

      • barley

      • beet

      • broccoli

      • brown rice

      • carrot

      • figs

      • greens

      • lemon

      • papaya

      • watermelon

       

    2. oily fish

      Rich in omega-3 fatty acids, which are good fats that help reduce inflammation. These fats may be especially beneficial in the liver, as they seem to prevent excess fat accumulation and maintain liver enzyme levels.

      Research recommends eating oily fish two or more times a week. If it's not easy to include oily fish such as herring or salmon in your diet, try taking a daily fish oil supplement.

      Oily fish, coffee and walnuts: Dietary treatment for nonalcoholic fatty liver disease

       

    3. nuts

      Nuts usually contain unsaturated fatty acids, vitamin E and antioxidants. These compounds may help prevent NAFLD as well as reduce inflammation and oxidative stress.

       

      Eating a handful of nuts, such as walnuts or almonds, every day can help keep your liver healthy.

       

    4. Olive oil

      Adding olive oil to your diet can help reduce oxidative stress and improve liver function. This is due to the high content of unsaturated fatty acids in the oil.

       

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    1. Turmeric

      The curcumin in turmeric is the main bioactive agent that has a hepatoprotective effect. It helps protect the liver from liver disease and injury by reducing inflammation, minimizing oxidative stress, and improving lipid metabolism and insulin sensitivity.

      Scientists at the Tel Aviv Sourasky Medical Center (Israel) conducted an experiment on rats with induced cirrhosis of the liver. They were supplemented with turmeric for 12 weeks. The anti-inflammatory property of turmeric inhibits the development of liver cirrhosis in rats.

      Prevention of liver cirrhosis in rats by curcumin - PubMed

       

    2. Beet

      Beets contain antioxidants called betaines, which have powerful antioxidant and anti-inflammatory effects to reduce oxidative stress.

      The potential benefits of red beetroot supplementation in health and disease - PubMed

       

    3. Broccoli

      Broccoli is an excellent source of isothiocyanates, a sulfur-containing compound, the most notable of which is sulforaphane. Isothiocyanates regulate the expression of genes that are involved in flushing out carcinogens and improving metabolism. They also have anti-inflammatory properties.

      Isothiocyanates | Linus Pauling Institute | Oregon State University

      A study conducted by scientists from the University of Illinois confirmed that consumption of broccoli can help reduce the risk of developing non-alcoholic fatty liver.

      Dietary Broccoli Lessens Development of Fatty Liver and Liver Cancer in Mice Given Diethylnitrosamine and Fed a Western or Control Diet - PubMed

       

    4. Ginseng

      Ginseng is a medicinal herb found in the roots of the Panax ginseng plant (not to be confused with American or Siberian ginseng). It contains compounds known as ginsenosides, which are believed to be responsible for its medicinal properties.

      Pharmacological Effects of Ginseng on Liver Functions and Diseases: A Minireview

       

    5. Carrot

      Carrots may reduce the risk of non-alcoholic fatty liver and liver toxicity. Scientists from the National Institute of Nutrition, Jamia Osmania, Hyderabad, India, conducted a study on rats by giving them carrot juice for eight weeks. They found that carrot juice significantly reduced liver levels of DHA, triglycerides, and monounsaturated fatty acids.

      Carrot Juice Administration Decreases Liver Stearoyl-CoA Desaturase 1 and Improves Docosahexaenoic Acid Levels, but Not Steatosis in High Fructose Diet-Fed Weanling Wistar Rats

      Carrot Dose for a Healthy Liver:

      • 1 glass of carrot juice every 2 days.

      • 1 cup boiled carrots every 2-3 days.

       

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    1. Greens

      Leafy greens such as spinach contain good amounts of vitamins A, C and K, calcium and antioxidants and have anti-inflammatory properties.

      Diets containing traditional and novel green leafy vegetables improve liver fatty acid profiles of spontaneously hypertensive rats - PubMed

       

    2. Lemon

      The hepatoprotective effect of lemon juice is due to its vitamin (especially vitamin C) and mineral content. A mouse study states that lemon juice consumption can help reduce alcohol-induced liver injury and lower liver enzyme levels for overall liver protection.

      Protective Effects of Lemon Juice on Alcohol-Induced Liver Injury in Mice

       

    3. Apple

      Scientists have studied the effect of dehydrated apple products on lipid levels in the liver and blood serum. After three months, apple products were found to successfully lower serum and liver lipid levels.

      Effect of dehydrated apple products on the serum and liver lipids in Syrian hamsters - PubMed

       

    4. Asparagus

      Asparagus is an excellent source of vitamins A, C, E, K, folic acid, choline, and minerals such as calcium, magnesium, phosphorus, potassium, and dietary fiber.

       

      Scientists from Jeju National University, Korea, conducted a study showing that young shoots and leaves of asparagus can help suppress the growth of hepatoma cells (liver cancer cells) and reduce oxidative stress to protect liver cells.

      Asparagus Dosage for a Healthy Liver. Talk to your doctor to determine how much asparagus you can consume per week.

       

    5. Walnut

      Walnuts are rich in healthy fats that have anti-inflammatory properties.

      Dietary walnut reduces hepatic triglyceride content in high-fat-fed mice via modulation of hepatic fatty acid metabolism and adipose tissue inflammation - PubMed

       

    6. red cabbage

      A rat study found that red cabbage extract reduced liver injury due to oxidative stress.

      Anthocyanin-rich red cabbage (Brassica oleracea L.) extract attenuates cardiac and hepatic oxidative stress in rats fed an atherogenic diet - PubMed

       

    7. whole grain

      Whole grains such as amaranth, rye, barley, brown rice, quinoa, etc. are rich in dietary fiber, which helps lower cholesterol levels. They may also help protect against non-alcoholic fatty liver disease.

      Dietary habits and behaviors associated with nonalcoholic fatty liver disease

       

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  1. Tomatoes

    They contain a good amount of antioxidants that help reduce liver inflammation and injury and protect against liver cancer.

    Effect of tomato extract supplementation against high-fat diet-induced hepatic lesions

     

  2. Dandelion

    A study published in the Journal of Food and Chemical Toxicology showed that dandelion roots were protective against alcohol-induced liver damage due to their antioxidant properties.

    In vitro and in vivo hepatoprotective effects of the aqueous extract from Taraxacum officinale (dandelion) root against alcohol-induced oxidative stress - PubMed

     

  3. Brussels sprouts

    Brussels sprouts are rich in vitamins A, K, C, folic acid, and minerals such as calcium, phosphorus, magnesium, and potassium.

     

  4. hemp seed

    A rich source of magnesium - protects liver cells from the action of toxins, improves blood supply to the liver, promotes the storage of glycogen, is necessary for the synthesis of glutathione.

     

  5. wheat germ

    Inositol, contained in wheat germ, activates the metabolism of fats, reduces the level of "bad" cholesterol, improves the outflow of bile, strengthens and restores the cell wall of hepatocytes, and slows down the development of cirrhosis. A source of vitamin B1, which accelerates the removal of excess lipids from hepatocytes, stimulates cell regeneration.

     

  6. seeds

    Sunflower seeds - vitamin B6 prevents the accumulation of fat inside hepatocytes (the development of fatty hepatosis) and improves the detoxification process (including lowering the level of homocysteine)

    Flax seeds are a source of omega-3 fatty acids, necessary for maintaining the normal structure of the hepatocyte wall and repairing liver tissue.

     

Harmful and heavy foods for the liver

In general, finding a balance in the diet is liver support. However, there are foods and food groups that are more difficult for the liver to process. These include:

  • fatty meats;

  • strong fatty broths;

  • fast food;

  • confectionery and sweets;

  • smoked meats;

  • sorrel, fresh cranberries and other foods rich in oxaloacetic acid;

  • marinades and canned food;

  • hot spices and seasonings;

  • sweet carbonated drinks;

  • alcoholic drinks.

Choosing foods that are good for the liver can help a person avoid potential health problems in the future.

Diet rules for fatty liver

For diseases of the liver, gallbladder and biliary tract, table No. 5 is used. Although, modern dietetics has practically abandoned strict Pevzner diets and is trying to adhere to general nutritional recommendations for a particular disease, without calling it dietary tables. But, as an academic benchmark, they can be used.

Since there are three most common causes of fatty liver - alcohol, due to high levels of stress, due to excess sugar and fat, then the diet should influence the elimination of these factors.

 

The basic meaning is known to everyone: nothing fatty, fried, smoked, spicy, no alcohol. But clinical nutrition is not just a set of settings, everything is much more subtle. It is very important to maintain a balance of nutrients so that the body receives the necessary proteins, carbohydrates and fats, you need to remember about the processing of dishes, calories.

Diet rules:

  • Compliance with the drinking regime - from 2 liters of pure non-carbonated water per day.

  • Exclusion of alcoholic drinks, carbonated drinks.

  • Salt intake no more than 6 grams per day.

  • Food should be in a warm form - no more than 60 ° C.

  • Restriction in the diet of carbohydrates, fructose.

  • Exclude: fried, dried, salty foods, fatty foods (lard, fatty dairy products, fatty meat/poultry), alcohol, coffee, cocoa, canned fish.

  • The inclusion of bitterness in every meal to stimulate bile flow.

  • Preferred cooking methods: boiling, stewing, baking.

  • Boiled vegetables stimulate intestinal motility, prevent constipation, flatulence and intoxication of the body.

  • Cold-pressed vegetable oils are used for dressing dishes.

Prevention of constipation and maintenance of intestinal microflora:

  • fiber (vegetables, herbs, berries);

  • choline (egg yolk);

  • B vitamins (whole grains, vegetables);

  • methionine (meat products, cheeses);

  • lipoic acid (green vegetables)

In fact, any ban is a reason not to lose heart and be creative. We will give an approximate menu for the day and it will become clear that table number 5 is not a dull meal, but very tasty.

Sample menu for 7 days

Day 1

Breakfast: Ghee omelet with arugula and red fish, salad of sliced ​​avocado, seasonal vegetables, dressed with sesame oil.

Second breakfast: pear or apple, almonds.

Lunch: pumpkin cream soup with shrimp and coconut milk, baked white fish and salad of greens, kale and vegetables, a slice of fermented green buckwheat bread.

Dinner: Green beans sautéed with garlic in coconut cream, lemon juice and coconut oil, mixed leafy greens.

Before bed: herbal tea.

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Day 2

Breakfast: Coconut pancakes with chicken fillet, tomatoes and arugula, fermented cabbage, 100 grams of wild berries.

Second breakfast: fruit or vegetable salad dressed with yogurt.

Lunch: Creamy zucchini and broccoli soup with spiced coconut milk; rabbit stewed with garlic and vegetables, fermented vegetables.

Dinner: Salmon fillet with steamed olives, bell pepper mix salad with leafy vegetables and probiotic dressing.

Before bed: herbal tea.

Day 3

Breakfast: Amaranth porridge with lecithin, coconut milk yogurt with wild berries.

Lunch: vegetable soup, steamed chicken cutlets, boiled beets.

Snack: baked apples, cottage cheese.

Dinner: Baked chicken with seasonal vegetables.

Before bed: herbal tea.

Day 4

Breakfast: egg white omelet, toast with avocado and vegetables.

Lunch: soup - mashed vegetables, stew.

Snack: lazy dumplings, compote.

Dinner: steamed lean fish, baked vegetables.

Before bed: herbal tea.

Day 5

Breakfast: Almond milk parsley frittata, gluten-free salmon toast, probiotic kale.

Second breakfast: vegetable salad dressed with linseed oil.

Lunch: Lentil soup, garlic cauliflower stew, topped with sesame seeds; fermented vegetables.

Dinner: Baked peppers with beans in tomato sauce, multi-colored vegetable salad with avocado and cashews.

Before bed: herbal tea.

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Day 6

Breakfast: Buckwheat porridge with lecithin, sprout salad with herbs and pine nuts; chicory.

Second breakfast: apple, walnuts.

Lunch: soup - vegetable puree, buckwheat porridge, steamed meatballs, carrot salad.

Dinner: Leafy green salad with olive oil, mung bean and roasted pumpkin. Sprinkle top with pine nuts.

Before bed: herbal tea.

Day 7

Breakfast: 2 poached eggs, cauliflower, broccoli and carrots, a couple of slices of cheese (if you can lactose and casein) or tofu.

Second breakfast: Flax bread with guacamole.

Lunch: Buddha bowl: sprouts, avocado, boiled turkey, mixed vegetables and seasonal greens.

Dinner: zucchini soup with mushrooms, veal with Brussels sprouts.

Before bed: herbal tea.

The diet is long and can be applied for several months and even years. It is the basis of proper and rational nutrition, useful for every person.

In addition to the therapeutic effect, this diet is the most gentle way to lose weight, as it is balanced in terms of the ratio of substances and does not cause stress in the body. 

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