Your liver is important, so take care of it!
There are some parts of the body that we don’t think about in our daily life. (When was the last time you wondered what was going on with your spleen?) That is, until something went wrong. The liver is one of the organs we take for granted, but its importance cannot be underestimated.
“The liver produces bile, which is important for fat digestion. It also detoxifies substances foreign to the body and stores fat-soluble vitamins, among other functions.” Dr. Jinan Banna, PhD, RD, Registered Dietitian and Associate Professor, Department of Human Nutrition, University of Hawaii.
Related: Here’s how to keep your liver healthy
registered dietitian Lindsey Hall, RD, Emphasizes the importance of the liver. “One of her main roles is to process and metabolize substances such as nutrients, hormones, and drugs that pass through the blood in order to maintain balance in the body and eliminate potential toxic effects. ‘ she says. Hall adds that the liver also acts as a storehouse of energy.
Obviously, liver health is important. This is why the increase in non-alcoholic fatty liver disease (NAFLD) is of concern. estimated 25 percent of Americans have this chronic liver disease. NAFLD It occurs when fat accumulates in liver cells not caused by alcohol.
How can you keep your liver healthy? Here, nutritionists share the best and worst foods for liver health.
Related: The best foods for your liver, from summer berries to coffee and green tea
What are the worst foods for liver health?
Both Dr. Vanna and Dr. Hall say there is one category of foods that are really bad for liver health.This includes things like cookiechips, sweet breakfast cereals, candies, hot dog and French fries.
“If we consume too much sugar from refined carbohydrates, such as white bread or candy, and our body does not need it for energy at that time, the remaining sugar is stored in the form of fat, and this fat is stored in the liver,” says Hall.
For foods high in salt, There is also a strong correlation between a high-sodium diet and NAFLDpeople on a high-sodium diet are 60% more likely to be diagnosed with NAFLD.
Both experts also say that foods high in saturated fat should be minimized when eating with liver health in mind. bacon, sausages, lean meats, butter, baked goods, ice cream. “Some saturated fat is fine to have in your diet, but excess saturated fat can cause fat to build up in your liver,” says Dr. Banna.
Hall explains why foods high in saturated fat should be minimized because increased saturated fat intake is often associated with elevated blood lipid levels, obesity, and insulin resistance. It is explained that there is These are all conditions that can increase the risk of NAFLD. This is due to the generation of [lipids]says Hall. “Excessive consumption of saturated fats can produce these ceramides, fat molecules that can have detrimental effects, increasing the risk of conditions such as insulin resistance and type 2 diabetes.
Related: Can this workout protect your liver from the effects of alcohol?
What to Eat Instead of Supporting Liver Health
Now that we know what the worst foods are for liver health, the question arises of what to eat instead. but also supports liver health. “Eating a balanced diet rich in plant foods is a good way to keep your liver healthy,” says Dr. Banna.
If you’re not sure where to start, she recommends focusing on fiber, a nutrient most Americans don’t get enough of, says Dr. Banna, which includes foods like fruits, vegetables, and whole grains. is included in scientific research has discovered There is a strong relationship between a high-fiber diet and improved liver health.
Unlike saturated fats, both experts say unsaturated fats help support liver health. “Limiting saturated fat consumption is beneficial for liver health, so the intake of unsaturated fats becomes increasingly important. Our bodies need some fat for metabolic processes. Foods containing saturated fat include: avocadoolive oil, nuts and seeds.
Hall regularly recommends: mediterranean diet For clients looking for a meal plan that supports liver health. This eating style emphasizes foods that are rich in both fiber and unsaturated fats, and proteins that are primarily sourced from plants and seafood.
Again, eating with your liver health in mind will support your whole body, including your brain, heart, and gut. It is important it can be reversedThat’s how powerful diet and lifestyle can be. No one needs to live with NAFLD. This is one of those diseases that we can control. Pretty powerful, right?
next, Check out our list of 110 foods you can eat while on the Mediterranean diet.
