Your liver performs the function of producing and storing bile, detoxifying your body, breaking down carbohydrates and making glucose. While it plays an important role in digestion, its health is usually neglected until a serious liver disease occurs. Critical liver diseases may occur due to various reasons including poor diet and lifestyle choices, family history, and underlying medical conditions, among others. Though it is not possible to control all the risk factors and prevent liver diseases altogether, one can promote their liver health by consuming a healthy diet and reducing their chances of suffering from liver dysfunction. Find below 5 foods you should incorporate into your diet to improve your liver health. 

• Coffee

Studies suggest that regular, though limited, consumption of coffee can promote liver health and prevent conditions like fatty liver disease. It is estimated that coffee may increase protective antioxidants and reduce the fat buildup in the liver, thus, reducing the chances of liver damage. 

• Garlic 

A 2016 study suggested that consuming garlic in a small amount regularly may help promote your liver health. It is observed to reduce fat content and body weight in people with NAFLD (non-alcoholic fatty liver disease), further improving their liver health. Thus, consider adding garlic to your diet. 

• Oatmeal 

Consuming fibers is good for the liver, however, the fiber content of oats and oatmeal is especially good for the liver as it contains beta-glucans. Beta-glucans can reduce and prevent inflammation, modulate the immune system and fight conditions like obesity and diabetes that act as contributing factors to a few liver diseases. However, avoid consuming pre-packaged oatmeal as it may contain added sugars or flour that can do more harm than good to your body. 

• Nuts 

Nuts contain antioxidants, unsaturated fatty acids and vitamin E which reduce oxidative stress and inflammation. This further reduces the chances of developing NAFLD. Therefore, add a handful of nuts to your daily diet to improve your liver health. Also, note that nuts are high in calories, therefore, avoid consuming too much of them. 

• Fatty fish 

Rich in omega-3 fatty acids, fatty fish and fish oil supplements are good to boost your liver health. The good fats present in them help maintain enzyme levels in the liver, prevent the excess fats from building up in the liver and reduce inflammation as well. Thus, consider eating fatty fish like salmon or herring twice a week. If it is not possible, you may take fish oil supplements after consulting your dietician. 

The Bottom Line 

Along with incorporating the above-mentioned foods in your diet, foods like salty foods, starchy foods, fatty foods and sugary foods should be avoided to maintain liver health. Alcohol consumption should also be reduced. 

Note that different people have different metabolism, physical health, allergies and medical conditions, therefore, the definition of a healthy diet plan varies from person to person. So, to get a custom diet chart, consult the dieticians at HJ Hospitals and prevent several health conditions at ease. Schedule your appointment today.