Non-alcoholic fatty liver disease (NAFLD) is the most common liver pathology in the Western world. Its incidence is increasing and, although its prevalence is uneven from place to place, numerous studies have already placed it at around 30% of the population in these countries....CONTINUE READING
Fatty liver disease is a silent and asymptomatic disease for which there is still no treatment. Although it is true that, in many cases, the practice of exercise, diet, and the application of measures to control cholesterol, overweight, and diabetes can help to keep this pathology under control, sometimes the disease persists even if all these changes are made.
The liver is a fundamental organ for digestion, as “it is responsible for producing bile, which is stored in the gall bladder and allows us to take advantage of the nutrients in food.” In order for this organ to function correctly, a healthy lifestyle is essential, including regular moderate physical exercise as well as a correct diet with the presence of all these foods, according to healthline:
1. Endive
Along with radish, artichoke, aubergine, and chicory, it belongs to the group of foods called choleretic foods, which activate bile production. “These foods make bile more fluid and abundant, making digestion easier.
2. Coffee
Coffee is another choleretic food that, when taken in the right quantities, can protect the liver and improve digestion. This is according to a study by the Institute for Scientific Information on Coffee (ISIC), which states that drinking coffee could reduce the risk of digestive disorders such as gallstones, pancreatitis, among others.
As for the amount of coffee that can be safely consumed each day, different studies suggest approximately three cups. In fact, research published in the Annals of Internal Medicine suggests that drinking up to three cups of coffee a day could reduce the risk of premature mortality by 12–18%.
3. Nuts
Nuts have numerous nutritional properties, so it is important to include their consumption in a balanced diet. To have a healthy liver, it is important to maintain healthy cholesterol levels because if there is an excess, it can be stored in the blood vessels.
Not only are walnuts heart-healthy and help regulate cholesterol, but their consumption, as with other similar fats such as those found in olive oil and avocado, “displaces that of other less recommended fats, such as those from red meat. Instead of red meat, I always recommend prioritizing the consumption of fish, pulses, and some white meat.
4. Wholemeal bread
Thanks to their fibre content, whole grains prevent cholesterol from being absorbed, so if we choose this version instead of refined grains, we are protecting the liver. I recommend opting for the wholemeal version of bread, cereals, rice, or pasta.
5. Green tea
According to a study conducted by Pennsylvania State University, the combination of green tea extract consumption and regular physical exercise could reduce the severity of obesity-related fatty liver disease by up to 75%.
“The practice of sport should always be accompanied by the elimination of the consumption of unhealthy fats and alcohol.” The types of fats that can increase blood cholesterol levels should not include egg fats, as the cholesterol contained in this food is not absorbed by the body.” refined carbohydrates, sugars, and saturated and hydrogenated fats” are much more influential in increasing blood cholesterol.
6. Salmon
According to a study published in the World Journal of Gastroenterology, fatty fish such as salmon or sardines, as well as omega-3-rich fish oil supplements, can improve fatty liver. The research indicates that fats from these fish help maintain enzyme levels in the liver and therefore prevent fat accumulation in the liver.
7. Broccoli
Broccoli, like spinach and other green leafy vegetables, is rich in vitamin E, which helps prevent fatty liver. According to a study by the University of Haifa in Israel, both vitamin E and vitamin C act as antioxidants and reduce the inflammatory process in fatty liver. Other foods rich in vitamin E include nuts, seeds, and vegetable fats.
As for vitamin C, which this research also links to a lower incidence of fatty liver disease, it is found in many commonly consumed foods, from citrus fruits to strawberries, kiwi fruit, and red pepper. In fact, it is a vitamin that is very present in our diet.
8. Champignon
This mushroom is rich in vitamin D, a substance whose deficiency has been associated with the incidence of liver disease. Although vitamin D is synthesised mainly by the sun’s rays, there are some foods that contain it, such as mushrooms, oily fish, liver, dairy products, avocados, and eggs.
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