The role of the liver is varied and complex. It is involved in the metabolism of carbohydrates and proteins in the body, and also acts to detoxify drugs and harmful substances. One of the main functions of the liver is to make bile acids necessary for digestion.
As it plays various roles, you need to pay attention to your liver health care, but the basic is your eating habits. Most of the food we eat is metabolized in the liver, so it’s good to avoid foods that are harmful to the liver. Even a healthy diet, including overeating or irregular meals, can put a strain on the liver. Learn about foods and eating habits that can harm your liver.
The basics of liver health care are to eat everything evenly, but avoid foods that are bad for the liver｜Source: Getty Image Bank
Unexpected culprit: Carbohydrates
Carbohydrates are essential nutrients as the main energy source. The problem is also excessive consumption. Continuing a high-carbohydrate diet can lead to obesity and fatty liver. Fatty liver is largely divided into alcoholic fatty liver and non-alcoholic fatty liver, and the main cause of non-alcoholic fatty liver is carbohydrates.
Excessive intake of carbohydrates raises the level of blood sugar in the body and secretes ‘insulin’ to lower it. When insulin is continuously secreted, the amount of free fatty acids entering the hepatocytes increases, eventually increasing the influx of free fatty acids into the liver. It becomes a state of ‘fat in the liver’.
According to a study by Professor Won Kim’s research team at the Department of Gastroenterology at Boramae Hospital in Seoul, the group that consumed more than 70% of daily calories from carbohydrates had a significantly higher risk of developing fatty liver compared to the group that ate less carbohydrates.
Liver health sniper ‘alcohol’
Drinking is directly related to liver health. This is because more than 90% of the alcohol we consume is broken down in the liver. Excessive drinking can cause steatohepatitis, liver cirrhosis, and even liver cancer. According to data from the National Statistical Office, about 76% of deaths from alcohol-related diseases in 2020 were caused by alcoholic liver disease.
Some may think that ‘it will be okay if you drink a drink to relieve hangovers’, but experts ask that you do not blindly believe in it as it has not yet been medically and clinically verified. It contains a small amount of ingredients known to be good for the liver, but it’s good to think of it as a supplement that can help.
‘Healthy juice’ that is harmful to health
Healthy juices can also put a strain on the liver. The concentrated juice of various raw materials is quickly absorbed into the body, which can put a load on the liver during the detoxification process. In particular, fruit juice has a high sugar content, which causes a rapid increase in blood sugar and insulin resistance, which increases the risk of fatty liver.
In the same context, medications can also cause liver problems if overdosed. Vitamin B3 is known to increase the risk of gout or liver toxicity in case of overdose.
“The right eating habits for liver health”
The basics of liver health care are eating everything in a balanced way, enjoying good food and avoiding bad food. First of all, high-quality protein foods are recommended. Protein rich in lean meat and fish has the effect of improving liver function by helping to regenerate liver cells. In addition, copper, manganese, vitamin C, etc. are used for the detoxification of the liver, so you should take enough of these vitamins and minerals. Vitamins and minerals are mainly found in green and yellow vegetables.
It is also a good way to supplement with ingredients that have been proven as liver medicines for the recovery of liver cells. A typical example is Ursodeoxycholic Acid (UDCA). UDCA is a non-toxic bile acid, which has the effect of protecting hepatocytes through antioxidant action and preventing hepatocellular damage. UDCA is also characterized by promoting the production of bile and helping to excrete toxins from the body.
UDCA content varies depending on the purpose. As a nutritional supplement, 25 to 50 mg, 150 mg or more must be used under a doctor’s prescription. Clinically, it is prescribed for △ primary biliary cirrhosis △ improvement of liver function in chronic liver disease △ biliary tract disease due to bile insufficiency.
The liver is the organ of detoxification and excretion. It is important to remember that too much of what is said to be healthy can put a strain on the liver. If liver health is damaged, it is recommended that you take treatment drugs such as UDCA through a specialist’s prescription and strive to improve your lifestyle.
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