World Liver Day in 2024, Eat These Nutrient-rich Foods to help your Liver Stay healthy

The liver is a crucial organ that helps break down nutrients, produce vital proteins, and filter poisons out of the blood. On the other hand, liver damage can result in a build-up of toxins in the blood and a variety of health problems.

Symptoms of liver disease:

Fatigue, jaundice (yellowing of the skin and eyes), edoema, and discomfort in the upper right abdomen are all signs of liver disease.

Eating a healthy diet can help maintain the health of your liver and stop these symptoms from happening.

Colourful fruits and vegetables: Antioxidants like vitamins C and E are abundant in leafy greens, berries, and other vibrant fruits and vegetables. These antioxidants aid in shielding the liver from the damaging effects of free radicals and oxidative stress. They further enhance liver health and aid in the liver’s cleansing.

Whole grains: Dietary fibre from whole grains, such as brown rice, quinoa, and whole wheat, promotes healthy digestion and blood sugar regulation. Thus, the liver is not under as much stress. Additionally, whole grains are a good source of vital minerals that support liver function, like iron, magnesium, and B vitamins.

Lean proteins: Eating lean proteins, such as fish, turkey, tofu, and chicken, helps control weight and prevents the buildup of fat in the liver. Omega-3 fatty acids are found in fatty fish, such as salmon and mackerel, and they contain anti-inflammatory qualities that can help avoid fatty liver disease.

Nuts and seeds: Rich in beneficial lipids, vitamins, and minerals that promote liver health include nuts and seeds including chia seeds and almonds. Nutrients like magnesium, which supports liver detoxification procedures, and vitamin E, which functions as an antioxidant to shield the liver from harm, are found in these foods.

Foods to avoid

Limiting certain foods and beverages is crucial to maintaining a healthy liver. Steer clear of processed foods that are heavy in harmful fats, additives, and preservatives as these can put stress on the liver. Reduce your intake of sugar-filled drinks, such as soda, as they may aggravate fatty liver disease.