Eating habits directly affect liver health. In addition to fatty foods, sugary and salty foods also harm liver health. Stating that foods high in fiber can help the liver work in the best way, experts warn about the harms of packaged snacks.
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Üsküdar University NPISTANBUL Hospital Nutrition and Diet Specialist Özden Örkcü gave important information about foods that positively and negatively affect liver health.
Limit packaged junk food!
"The problem with chips and baked goods is that they are usually filled with sugar, salt and fat," said Nutrition and Diet Specialist Özden Örkcü, "Keep healthy snacks with you to work. You can grind 10-12 peanuts in a food processor to get a natural peanut butter and eat it with a slice of apple. Or you can make mini healthy snack sandwiches by placing walnuts between dried apricots or dates. These recipes are also perfect for your sweet cravings."
Fiber foods, liver friendly!
"Foods with a lot of fiber can help your liver work at its best," Özden Örkcü said, "Try oatmeal to start your day in a great way. Research says that one of the ways to stay away from liver disease is to shed some extra pounds and belly fat."
French fries and hamburgers cause cirrhosis!
Stating that French fries and hamburgers are among the foods that threaten liver health, Örkcü said, "Eating too much food high in saturated fat can make it difficult for your liver to do its job. Over time, it can cause inflammation that can lead to scarring in the liver, known as cirrhosis."
Reduce sugar!
Stating that too much sweet consumption can damage the liver, Özden Örkcü said, "Because part of the liver's job is to convert sugar into fat. If you overdo it, your liver makes too much fat. In the long run, you may face a situation like fatty liver disease."
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You will be surprised by the benefits of water!
Üsküdar University NPISTANBUL Hospital Nutrition and Diet Specialist Özden Örkcü said, "One of the best things you can do for your liver is to maintain a healthy weight. Get into the habit of drinking water instead of sugary drinks like sodas or sports drinks. You will be surprised how many calories you will gain every day," he said and listed his suggestions as follows:
"Put a lid on the salt: Your body needs some salt, but research suggests that a diet high in sodium can lead to fibrosis, the first stage of liver scarring. There are some easy things you can do to cut out salt. Avoid processed foods such as bacon or charcuterie. Choose fresh vegetables instead of canned ones.
Occasionally it's harmful: Drinking too much alcohol can damage your liver and cause cirrhosis over time. Even occasional drinking can be harmful. Try to limit yourself to one drink a day if you are a woman or two drinks a day if you are a man.
Coffee: If you can't get through the day without coffee, you'll be pleased to hear that it may have some benefits for your liver. Research shows that drinking two to three cups of coffee a day can protect your liver from damage caused by too much alcohol or an unhealthy diet. Some research suggests that coffee may reduce the risk of liver cancer.
Green tea: Green tea is packed with a type of antioxidant called 'catechins'. Research suggests that green tea may protect against some types of cancer, including liver cancer. You get more catechins if you make your own tea and drink it hot. Iced tea and ready-to-drink green teas have much lower levels.
Almonds: Nuts are a good source of vitamin E. Research suggests that nuts may help protect against diseases related to fatty liver. Almonds are also good for your heart, so the next time you feel the urge to snack, take no more than a handful daily. Or try adding them to salads as a nice flavor.
Spinach Leafy greens are a powerful antioxidant called 'glutathione', which keeps your liver functioning properly. It makes a great base for a dinner salad and is delicious sautéed with garlic and olive oil.
Blueberries: Contain a group of so-called 'polyphenols' that help protect against non-alcoholic fatty liver disease, which often goes hand in hand with obesity and high cholesterol. Other foods rich in polyphenols include dark chocolate, olives and plums.
Herbs and spices: To protect your liver and heart at the same time, sprinkle some thyme, sage or rosemary over your meals. They are a good source of healthy polyphenols. An extra benefit is that they help you reduce salt in many recipes. Cinnamon, curry powder and cumin can also be tried.
Milk thistle: Milk thistle (Silybum marianum), also known as the thistle of the Virgin Mary, the bull thistle, and the blessed thistle, is one of the most recommended herbs for cleansing the liver. The chemicals called "silymarin" and "silybin" in milk thistle help to remove harmful toxins taken through food from the system without being absorbed by the body. In addition, in various files published by the World Health Organization, thistle is included as an effective plant against fungal poisoning.
Artichoke All green and yellow vegetables, especially; artichoke (Silymarin substance prevents damage to cells. It contains fiber, magnesium, folate and vitamin C. It is reported to be useful in preventing the development of cancer as well as liver diseases), zucchini, Brussels sprouts (broccoli), cabbage, cauliflower, celery, garlic, parsley, basil, carrots, mint, onion, Blackberries, anise, sage, linden, chamomile (diuretic) and all fruits such as fresh and dried grapes, fresh and dried figs, apples, oranges, citrus, lemons and foods that are low in fat, low in cholesterol and high in fiber are very beneficial for the liver as well as the whole body.
Dandelion: An herb that supports the digestive system, dandelion (Taraxacum officinale) increases bile production and helps to eliminate harmful toxins accumulated in the liver through feces. At the same time, the plant's anti-inflammatory properties can help treat inflammation that leads to liver damage. Other benefits of dandelion tea include maintaining blood sugar levels, lowering cholesterol, diuretic and antioxidant properties."
