The liver is a central organ for nutrient metabolism. There are nine essential amino acids which are not made by your body and therefore must be obtained via your diet of them three leucine, isoleunce and valine are considered branched chain amino acids(BCAA). BCCA are known to improve nutritional status, prognosis and quality of life in people. BCAA may also enhance weight and fat loss. BCAAs are present in all protein containing foods. Excellent sources BCAA sources include chicken, fish and eggs. You can also get BCAA from beans, lentils, nuts and soy.
Here is a list of the best and worst food for the liver.
Usually food with lots of fibre content is best for the liver as it makes the liver work at its best. Oatmeal is one such food with enormous fibre in it and the best way to start the day. Oatmeal also helps in losing weight and belly fat which ultimately helps in keeping the liver disease free.
There is no denying that you should add lot of green veggies in your diet if you want your liver to be healthy. Broccoli is one such food that delivers what it promises. Studies show that crunchy food can help protect us from non-alcoholic fatty liver disease. If steamed broccoli is a bit blant then shred it into a slaw and have a salad with a tangy dressing.
Coffee may look out of place when you talk about liver healthy food but infact it does have some benefits. It is proved that having 2-3 cups of coffee a day can actually reverse the damage caused to liver by alcohol or unhealthy food. Other research shows that drinking coffee can also lower the risk of liver cancer.
Green Tea is brimming with catechins, a type of antioxidant. It gives protection against liver cancer. A hot cup of green tea brewed at home gives more benefits than cold tea or ready to drink tea from the market.
The liver is most healthy when your weight is under control. Whenever you are thirsty reach for a bottle of fresh water rather than sweetened drinks like coke or sports drink. A little sense everyday can save addition of many fattening calories over time.
Nuts and especially almonds are best source of vitamin E a rich nutrient which will stop fatty liver disease in its tracks. Almonds are a good food for the heart also and so always grab a handful for you whenever available. They can be used in other food and salads too.
FOODS to AVOID
All those tempting food that pop out of advertisements and street corners can be harmful to the liver health. French fries and burgers are always luscious but only till they reach your stomach and then their saturate fat content will make it harder for the liver to carry out its job. This will overtime lead to inflammation which later causes scarring of the liver known as cirrhosis. So, if you want the liver to be healthy then keep away from such food.
Sweetness without control can cause lifelong damage to the liver. Part of the liver’s job is to convert sugar into fat. If you eat too much sugar then it will produce excess of fat which will get deposited all over your body. It can also lead to fatty liver disease.
It is a must that your body gets some amount of salt for it to function properly, but too much is what we get daily. Diet high in salt will lead to fibrosis or first stage of liver scarring. Try to avoid processed foods like pickles which are loaded with excess salts, always choose fresh produce and products. Keep your salt shaker away from the table.
Next you feel like reaching out for a packaged food try to control your thoughts. Packaged foods are usually loaded with sugar, salt and fats. Cut back on snacking or if you really want to then reach for some healthy snacks. An apple or a pack of almonds is always a better option.