6 Diets That Help Take Care Of Your Liver Health

Have you ever thought that the food you eat can affect your liver? Take care of your liver health through your diet.

The liver is one of the largest organs in the human body. In addition, it is in charge of helping your body digest food, store energy and eliminate toxins. For this reason, it is recommended to follow diets to take care of liver health. Would you like to discover them?

Of course, you must bear in mind that before making any change in eating habits it is advisable to consult with your doctor or a nutritionist.

Diets to take care of liver health

The liver is a key organ in the functioning of the digestive system, however, we rarely consider its enormous work. In fact, diseases that affect the liver are in full swing.

The Canadian Liver Society has reported that one in four Canadians will have liver disease in the near future, such as nonalcoholic fatty liver disease.

On the other hand, death rates from liver cancer, a disease that affects more than 700,000 people each year worldwide, have increased by 3% each year since 2000.

Faced with this situation, making changes in our eating habits may be what we need to protect our liver and, therefore, our health. Let’s see what diets to take care of liver health we can adopt.

Diets to take care of the liver

1. Mediterranean diet

Mediterranean diet foods: diets to take care of liver health

Among the best diets to take care of liver health, the Mediterranean diet stands out, which has been considered one of the healthiest in the world. Based on the daily and abundant consumption of vegetables and fruits, “good” fats such as olive oil, cereals and dairy products, this diet is ideal to protect your liver.

These foods, added to the regular consumption of fish and the moderate intake of red meat, help your body to obtain essential minerals and vitamins. Your liver needs these vitamins to metabolize fats, in addition to vitamin C, which works by protecting liver cells from attack by toxins.

Choose whole grain and whole grain cereals for their higher fiber content. Remember that fiber promotes digestion and helps stimulate the production of bile generated by this organ. Thus, it contributes to the prevention of gallstones and cholesterol accumulation.

2. Macrobiotic diet

The macrobiotic diet is based on the main intake of whole grains, followed by fruits and vegetables, and legumes. Well organized and planned, the macrobiotic diet can provide you with all the nutrients that your body and your liver need for its proper functioning. Come to your doctor and ask about it!

3. Diet for people with fatty liver

Red meat: diets to take care of liver health

Fatty liver sufferers should cut down on high calorie foods and dishes to avoid continuing to store fat in liver cells. In addition, it is ideal to incorporate foods with fiber to stimulate the production of bile.

4. Diet for people with cirrhosis

If there is already liver damage, it is important that you modify your diet to prevent the situation from worsening. To do this, you must moderate the consumption of protein in your diet, as well as limit the consumption of salt. Consult with your doctor to evaluate your particular condition and can put together a menu based on your nutritional needs.

5. Diet if you suffer from hemochromatosis

Salt shaker

Hemochromatosis is the accumulation of iron in the liver. When suffering from this disease, the patient should avoid consuming iron. For this reason, foods such as liver, blood sausage, chard and spinach, shellfish and nuts, among others , are usually removed from the diet.

6. Diet if you suffer from hepatitis C

The hepatitis C virus attacks the liver, making it necessary to change eating habits to reduce iron and salt intake. To minimize your salt intake, include spices in your recipes.

Foods to include in your diets to take care of liver health

Woman having a coffee

The two foods that we will mention below deserve a separate note, due to the benefits that different studies attribute to them for liver health.

  • Coffee

    A recent study has concluded that drinking coffee in moderation may help lower the risk of liver disease.

    Other research, published in the Journal of Clinical Gastroenterology in 2014, determined that coffee would help decrease the accumulation of fat in the liver, while providing antioxidants. In addition, it seems that coffee would help the liver to get rid of substances that could cause cancer.

    • Fatty fish

    Another food that you should include in your diets to take care of liver health is fatty fish, as well as fish oil supplements. According to a study published in the World Journal of Gastroenterology , its consumption could help prevent liver disease.

    Fatty fish, such as salmon or herring, are rich in Omega-3 fatty acids. These help reduce inflation and specifically, can prevent the accumulation of excess fat in the liver.

    Foods to avoid so as not to damage the liver

    Within the diets to take care of liver health we must mention, without a doubt, those foods whose habitual or excess consumption can be harmful to your liver.

    1. Alcohol

    No one will forbid you to drink alcohol. However, it is recommended that its consumption be conscious and moderate. Too much alcohol intake could damage your liver cells, causing the dreaded cirrhosis.

    2. Foods rich in sugars, fats and salt

    The excesses in the consumption of fats, salt and sugars can generate metabolic problems. For example, did you know that saturated fats could increase the storage of liver lipids that, in the long term, could lead to the condition known as fatty liver?

    Take care of your diet, reducing “bad” fats, the regular intake of fast foods and precooked dishes. That way, you will not only be protecting your liver but also your heart.

    Diets to take care of liver health are balanced diets, through which your body will obtain all the necessary nutrients to stay in shape.

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