World Liver Day 2024: The liver works relentlessly and continually to carry out hundreds of tasks, including controlling hormones and enzyme levels and balancing macro- and micronutrients. The circulation carries the nutrients that are acquired during digestion to the liver. They are kept in reserve or changed into different forms that our body can employ immediately or as needed.
Eat a balanced diet: Select lean protein, dairy, fruits, vegetables, whole grains, and healthy fats.
Get enough fibre: Fibre is necessary for a healthy liver. It facilitates better digestion and encourages the removal of toxins from the digestive system. Adding fruits, vegetables, pulses, beans, legumes, and whole grains to our diet is a great way to increase our intake of fibre.
Limit consumption of saturated and trans fats: These bad fats might aggravate fatty liver and liver disease. Select the healthful fats found in nuts, seeds, avocados, and fatty fish instead.
Limit fatty, sugary, and salty foods: Processed foods are heavy in additives, sugar, salt, and bad fats, all of which can strain the liver. Reduce your intake of processed foods and choose more natural, whole foods.
Consume more antioxidant-rich foods: Oxidants shield the hepatic cells. Add nuts, vegetables, and grapes to your diet. Anthocyanin, an antioxidant found in berries like blueberries and cranberries, shields liver cells from harm. Nuts are high in vitamin E, good fats, and other plant-based substances in addition to antioxidants. Studies suggest that eating a lot of nuts is good for you. Additionally, olive oil lowers liver fat buildup and raises liver enzyme levels in the blood.
Stay hydrated: Throughout the day, sip buttermilk, coconut water, lemonade, kanji, soups, and juices. This will assist liver function and aid in the removal of toxins.
Cut back on alcohol: Overindulgence in drinking can harm the liver. For the best possible health of the liver, it must be minimised or avoided completely.
Consider coffee: Coffee reduces the build-up of fat and collagen, two substances that cause liver damage and act as antioxidants against dangerous free radicals.
