Protect Your Liver with These 6 Nutrient-Rich Foods

6 Liver-Protecting Foods to Prevent Fatty Liver and Liver Cancer

June 22, 2023

In order to maintain a healthy liver, it is important to provide sufficient nutrients to the body. Dietitian Chen Yichun recommends six liver-protecting foods that can provide the necessary nutrition to the liver and reduce its burden.

The first liver-protecting food is high-quality protein. The liver detoxification system requires a large amount of amino acids to function properly, and consuming high-quality protein is crucial for liver protection. Examples of high-quality protein sources include soybeans, fish, seafood, lean meat, eggs, and milk. It is advised to avoid processed foods with poor protein quality, such as ham, sausage, and fish paste.

Rainbow-colored vegetables and fruits are the second liver-protecting food. These colorful foods contain various phytochemicals that have antioxidant and anti-inflammatory effects. They help the liver eliminate free radicals and protect liver cells. The more colorful the food at each meal, the more phytochemicals you will get.

The third liver-protecting food is the vitamin B group. Vitamin B is essential for liver detoxification as it acts as a coenzyme for many enzymes in the body. Food sources rich in vitamin B include dairy, meat, beans, eggs, organ meats, dark green vegetables, and whole grains.

Lecithin is the fourth liver-protecting food. It has the ability to emulsify fat, which helps the liver metabolize fat smoothly. Soy milk, tofu, edamame, black beans, and egg yolk are examples of foods rich in lecithin.

Natural spices are the fifth liver-protecting food. These spices have antioxidant and anti-inflammatory effects, which can inhibit inflammatory signal transmission in the body and promote liver health. Shallots, ginger, garlic, chilies, turmeric, star anise, basil, cumin, and fennel are examples of natural spices that are beneficial to the liver.

Probiotics and prebiotics are the sixth liver-protecting food. The intestinal tract is closely related to the liver, and consuming foods containing probiotics can help maintain the balance of intestinal flora, reduce intestinal toxins, and reduce the burden on the liver. Examples of probiotic foods include cheese, cheese drinks, and kimchi. Dietary fiber and oligosaccharides are examples of prebiotic foods.

In addition to consuming liver-protecting foods, it is important to be aware of the warning signs of liver disease. Dietitian Chen Yichun highlights nine major symptoms that may indicate liver disease, including dull complexion, yellow skin, indigestion, loss of appetite, nausea, vomiting, unexplained bleeding, fatigue, brown urine, anemia, and ascites.

To further protect the liver, adopting certain lifestyle habits is recommended. Effective rest, staying away from unnecessary drugs and toxins, quitting smoking and drinking, engaging in light aerobic exercise, practicing abdominal breathing, and regular tracking for hepatitis B and C carriers are all important habits for liver protection.

Lastly, it is crucial to avoid foods that can cause damage to the liver. Moldy food, processed foods, sweets, refined sugar, high-fat foods, BBQ food, and excessive alcohol should be consumed in moderation or avoided altogether.

By incorporating these liver-protecting foods and adopting healthy lifestyle habits, individuals can reduce the risk of fatty liver and liver cancer. Regular physical examinations are also advised for patients with hepatitis B and C to monitor their liver health.

Sources:
– Dietitian Chen Yichun
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What are some commonly used spices that have liver-protective properties?

Health. Turmeric, ginger, cinnamon, and garlic are commonly used spices that have been shown to have liver-protective properties.

Lastly, fiber-rich foods are important for liver health. Fiber helps promote digestion and proper bowel movements, preventing the accumulation of toxins in the liver. Examples of fiber-rich foods include whole grains, legumes, fruits, vegetables, and nuts.

In conclusion, incorporating these six liver-protecting foods into your diet can help prevent fatty liver and liver cancer. It is important to maintain a balanced diet that includes high-quality protein, rainbow-colored vegetables and fruits, vitamin B-rich foods, lecithin, natural spices, and fiber-rich foods. By providing the necessary nutrients to the liver and reducing its burden, you can support overall liver health and reduce the risk of liver-related diseases.