NUTRITION FOR A HEALTHY LIVER
Liver is the largest internal organ of the body that helps turn food into nutrients, but still we have to care for our liver and provide it proper nutrition. Liver also filters out the toxins and breaks them down, so that our body can get rid of them.
You can help your own liver by taking care of what you eat. It will make your liver’s job easier and help keep yourself healthier. Usually a good balanced diet containing fruits, grains, vegetables and lean protein on a regular basis will be sufficient.
Here are a few of the nutritious food that can help your liver:
Antioxidants help in getting rid of the free radicals or molecules that causes damage to our cells. These antioxidants are available in plenty in leafy greens like spinach, kale and lettuce. They are full of fibre and nutrition that favours your liver.
Fibre rich grains
Oatmeal is a breakfast favourite that helps prevent liver inflammation. Oats also helps in keeping the blood sugar and electrolytes under control. Other sources of firbre include brown rice, whole wheat bread and even popcorn that is unbuttered.
Fibre rich fruits
Apples are a great source of fibre and helps control fatty liver disease, especially in obese people. Apples should always be eaten with skin on to get maximum benefits. Other fruits which are rich in fibre include bananas, oranges, strawberries and raisins.
Protein is an essential nutrient for human body and it helps in building up our body organs including the liver. Protein keeps the liver healthy. Of course the liver does not need extra fat and lean chicken (without the skin) can be the best way to get the protein it needs. Grilled or baked chicken is healthy whereas fried chicken should be avoided.
Salmon is a fish that is loaded with goodness and especially good protein. This fish also contains Omega 3 fatty acids, which helps lower cholesterol, eases inflammation and control our weight. Together all these suits the liver.
Nuts are always nutritious irrespective of our age. Walnuts are loaded with Omega-3 fatty acids, antioxidants and fibre and a small handful of walnuts is all you need for a day to keep fat and calories under control.
Olive oil, canola oil, peanut oil, ricebran oil etc. are devoid of unhealthy saturated and trans fat which is present in butter, ghee and margarine. Substitue these with healthy oils for cooking and use it lightly to maintain a healthy liver and life.
Green tea is supposed to contain a large amount of antioxidants and chemicals that protect and enhance liver function. Drinking green tea lowers chances of fatty liver disease, hepatitis, cirrhosis and chronic liver disease.