Nutritional tips to boost liver health

Nutritional tips to boost liver health

The liver is an important organ in our body. She has countless roles to play. Being the “detox organ” of the body, it helps in removing toxins and bad estrogen from the blood. Many fats and vitamins are broken down and absorbed by the liver through the bile. Other vitamins and minerals and glycogen reserves are stored in the liver, says Megan Agarwal, a clinical dietitian.

The increasing prevalence of chronic liver disease has recently been observed. The most common causes of liver disease are:

  • A diet rich in carbohydrates, especially refined carbohydrates
  • drinking alcohol
  • Lever Inflammation
  • Take drugs

There can be many symptoms of an unhappy liver that vary from person to person. It may appear as poor digestion, bloating, nausea, especially after heavy meals, coated tongue, constipation, headache, and many other symptoms.

Hence, it is essential to maintain the health of the liver. The diet and lifestyle of an individual plays an essential role in maintaining health. The following practices can help you maintain a healthy liver:

1. Maintain a healthy body weight

One of the most effective ways to maintain a healthy liver is to maintain a healthy weight. According to studies, losing body weight can help reduce fat in the liver.

2. Reduce your carbohydrate intake and include protein in every meal

Excess calories can be converted into fat and deposited in the liver. Limit carbohydrates to 3-4 servings per day.

3. Avoid using artificial sweeteners, refined flour, and sugar

These products overburden the liver and can often disrupt the composition of the healthy gut microbiome.

Avoid using artificial sweeteners, refined flour, and sugar

4. Fiber is a must

Eat a variety of vegetables with all main meals. Include 2-3 servings of whole grains in your diet. Fiber is very important for gut health, and therefore liver health.

5. Find sources of healthy fats

Omega-3 fatty acids reduce fat accumulation and have anti-inflammatory properties. Walnuts, A2 margarine, flaxseeds, chia seeds, and fatty fish are some of the plant sources of omega-3s. Up to 25-40 grams of healthy fats can be included in a healthy person’s daily diet. Eliminate all sources of unhealthy fats from your diet. These products may include fast food containing margarine, palm oil, and vanaspati oil; Commercial bakery and confectionery products.

Find sources of healthy fats

6. Superfoods to include in your diet:

lush vegetables

The chlorophyll contained in them neutralizes heavy metals, increases the outflow of bile, and removes waste products from the body.

beet

Beetroot is rich in antioxidants and vitamins such as folic acid, vitamin A and vitamin C as well as fiber. They improve enzymatic activity and stimulate the outflow of bile.

crusader vegetables

Glucosinolates (sulfur-containing compounds) are abundant in cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts, mustard greens, and cabbage. The specific enzymatic reactions resulting from these substances help in the detoxification of the blood from carcinogens and heavy metals.

vitamin C rich foods Like lemon, amla. Facilitates liver detoxification, reduces inflammation, and improves energy levels.

While these practices may seem like simple lifestyle changes, they can certainly add healthier years to your liver and life.

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