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Berries are rich in antioxidants and can help protect and deflate the liver.
Photo: Irita Antonevica / Pexels
The liver is an organ with essential tasks. Takes care of detoxify the body, breaks down carbohydrates, produces glucose, stores nutrients and creates bile to digest and absorb nutrients adequately. Therefore, we must try to consume food that keeps it in good condition.
Foods for a healthy liver:
Table of Contents
Fruits with high antioxidant content
The berries (blueberries, strawberries and blackberries) have a large capacity antioxidant for its content in anthocyanins, polyphenols and vitamin C. These fruits can help protect and deflate the liver, in addition to stimulating the immune system.
Among other antioxidant fruits are oranges, apples and grapefruit.
He avocado, banana, papaya, fig, pomegranate and watermelon fruits are also included for a healthy liver, according to a study carried out by researchers from Sichuan University.
Vegetables
The cruciferous vegetables how broccoli and brussels sprouts can increase the liver’s natural detoxification enzymes, help protect it from damage and improve blood levels of liver enzymes.
It also includes: carrot, beets, sweet potatoes and garlic.
Oats
The oatmeal has fiber and antioxidants than fight inflammation. The main type of soluble fiber in oats is beta-glucan, which can bind with cholesterol-rich bile acids in the intestine and transport them through the digestive tract and eventually out of the body.
Fatty or blue fish
Fatty fish is rich in omega-3 fatty acids, good fats that help reduce inflammation. They can prevent the accumulation of excess fats and maintain enzyme levels in the liver.
The best sources of Omega-3 are: salmon, sardines, mackerel, tuna and herring.
Walnuts
Walnuts contain good fats, vitamin E and antioxidants. These compounds can help prevent non-alcoholic fatty liver disease, as well as reduce inflammation and oxidative stress.
Olive oil
Using olive oil instead of unhealthy fats is good for your liver. A study in the World Journal of Gastroenterology points out that olive oil can help reduce oxidative stress and improve liver function.
Green tea and coffee
A study posted by in Journal of Clinical Gastroenterology points out that the coffee reduces accumulation of grease in the liver, increases protective antioxidants and helps liver enzymes rid the body of carcinogenic substances.
He Green Tea It can also help reduce overall fat content, combat oxidative stress, and reduce other signs of nonalcoholic fatty liver disease.
Both should be consumed with moderation.
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