The liver is a vital organ which is key to performing our body’s essential functions that includes detoxifying the body, metabolizing nutrients, and producing bile for digestion. Considering the fact that liver, as an organ has a major role in maintaining overall health, it is not surprising to see the medical professionals and liver specialist and liver surgeon emphasizing on taking care of the liver. For keeping our liver disease-free whilst supporting liver function, it is important to prioritize nutrition against liver-related diseases like fatty liver and liver cirrhosis.
How nutrition is intertwined with sound liver health
As the saying goes, what we eat has a direct impact on how well our liver functions. Thus, a balanced diet must be inducted in the daily regimen as it ensures that all the necessary nutrients are included in the food we eat that can also support liver’s function to carry out its detoxification and metabolic functions effectively. Taking a poor diet shall only strain the liver, making it harder for the organ to perform its duties and increasing the risk of developing liver diseases.
Key nutrients for liver health:
- Antioxidants: Antioxidant sources are primarily found in vitamins C and E. Thus, one is advised to include fruits and vegetables as they help neutralize free radicals that can damage liver cells. The damage of liver cells is the reason why a person tends to suffer from liver disease.
- Healthy Fats:For healthy fats, omega-3 fatty acids are much advised. An individual looking to improve liver health should include omega-3 fatty acids found in fish like salmon. Flaxseeds are also a good source of omega-3 fatty acids and are known for their anti-inflammatory properties. With the inclusion of these healthy fats, liver inflammation is significantly reduced, a crucial measure taken to prevent conditions like fatty liver.
- Fiber: Opt for foods that are rich in fiber; some of the easily available food sources that is rich in fiber includes whole grains, legumes, and vegetables. Not only do they support digestion, but they also reduce the load on the liver by aiding in the elimination of waste products from the body.
- Water:In order to have healthy functioning of the liver, it is very necessary to stay hydrated. Water helps flush toxins from the body. As a result, the liver health remains unaffected and can carry out its function of detoxifying the body effectively.
How nutrition helps prevent fatty liver
Fatty liver disease occurs when fat builds up in the liver. This may also lead to inflammation, scarring, and even liver failure. While genetics does have a role in the healthy functioning of the liver, its function can also aggravate due to poor dietary habits, especially diets high in processed foods, sugar, and unhealthy fats, are often the main culprits.
A nutrient-rich diet can help prevent and manage fatty liver by:
- Limiting Sugar Intake: Sugar, if consumed in excess, can lead to fat buildup in the liver. Hence, it is advised to reduce sugar intake which is available in the form of sugary drinks and processed snacks. This step can reduce the chances of developing fatty liver to a large extent.
- Choosing Whole Grains: Instead of choosing simple carbs, choose whole grains like brown rice and oats as they tend to release energy slowly, preventing spikes in blood sugar levels. As the sugar levels are managed, the fat accumulation in the liver is also reduced.
- Eating More Lean Protein: Include lean protein like chicken, fish, and plant-based sources as they help in controlling weight gain and prevents fat from being stored in the liver.
The role of nutrition in preventing liver cirrhosis
Besides fatty liver, liver cirrhosis is also a major health concern that impacts a lot of people. In a nutshell, liver cirrhosis is the advanced stage of liver scarring caused by long-term liver damage, often linked to fatty liver disease or alcohol abuse. Though cirrhosis is not entirely reversible, it could still be managed, and its progression can be slowed down with the right dietary plan to prevent further liver damage.
- Avoid Alcohol: Alcohol is the prime cause for liver damage and cirrhosis. Thus, it is highly advised to avoid alcohol.
- Increase Antioxidant Intake: In order to combat the oxidative stress in the liver, a contributing factor to cirrhosis, include foods like berries, leafy greens, and nuts which are a rich source of antioxidants.
Conclusion
At Venkateshwar Hospitals, our medical experts in liver health encourage people to adopt good nutrition for maintaining liver health and preventing diseases like fatty liver and cirrhosis. This can be done by striking the right balance between foods that are rich in antioxidants, healthy fats, fiber, and lean proteins, while limiting sugar and alcohol. It is time you supported your liver health with the virtue of good food choices to prolong the better functioning of the liver.
