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Six foods that can help reduce fatty liver

Before we begin, it should be noted that this article is not about diets for liver cleansing or detoxification, which cannot be done, as we explained earlier in this article. The simple reason why this is not possible is that the liver is not poisoned; Its function is to reduce all toxic substances in the body to harmless metabolites, such as alcohol or substances from tobacco smoke, for example.

Now the liver suffers when it has to break down excess toxins or complex substances such as fats. If we subject it to the constant stress of toxins, sugars, saturated fats and other products that our body rejects, it will begin to accumulate fats in its cells, hepatocytes, and in a vicious circle, they will begin to function worse and accordingly. Increase fat droplets inside.

Thus, our liver will eventually suffer from non-alcoholic fatty liver disease (NAFLD). If liver stress and subsequent fat accumulation is caused by excessive alcohol intake, we call it alcoholic fatty liver (AFL). It is a disease that in its most serious aspects will lead to cirrhosis and cancer of the liver by scarring and swelling until it is useless. Symptoms of NAFLD are virtually non-existent in the early stages of the disease, usually appearing when it is somewhat more advanced.

Blood tests that show high transaminase results without detecting hepatitis can show it, as can a person’s constant fatigue, yellow eyes, and generally the same symptoms that characterize hepatitis. But the final test is a biopsy – the diagnosis should always be made by a qualified specialist. However, a study led by the Institut d’Investigació Sanitària Pere Virgili (IISPV) of Tarragona and published in a prestigious scientific journal. Metabolism, it became possible to identify succinate as a new biomarker in blood. That is, if this substance appears in the analysis, the probability of NAFLD is high.

30% affected in Spain

A 2007 review A study by primary care physicians in the Barcelona region estimated that 25% of Europeans and 30% of Spaniards have NAFLD due to a poor diet rich in ultra-processed foods. The data is supported after fifteen years American Heart Associationwhich considers it to be the highest risk silent pathology and the highest level public health problem.

Along with alcohol consumption, which of course does not play in his favor, the main causes will be a sedentary lifestyle, obesity, type 2 diabetes and poor nutrition – which in turn are the germs of obesity and type 2 diabetes. – according to him. American College of Gastroenterology. In this regard, A investigation Published in the journal Clinical gastroenterology and hepatology Last year showed a link between fast food and liver health.

But among all this data there is good news: fatty liver, if it does not reach serious stages, is reversible; The liver can “thin out” and restore its full functionality and integrity, which means it can regenerate. This does not require any cleansing diet with apple and lemon juice and olive oil. It is advisable to eliminate or moderately reduce from our diet those products that harm our liver – alcohol, animal fats, sugar, ultra-processed foods, etc. .

And the other good news: incorporating some of the following foods (or all of them) into our diet is an effective way to combat it. It should be said that these foods are not a cure, but if we don’t want to have NAFLD again, we should keep them as frequently consumed foods. In addition, all treatments and diets should always be under the supervision and monitoring of a healthcare professional.

Food to fight fatty liver

eggsEggs are a food with a wrongly bad reputation when it comes to cardiovascular health, because not only do they not provide LDL cholesterol, they also contain the compound choline. A Research conducted by scientists Women in China have found that a choline-deficient diet predisposes them to NAFLD. other A work in which several individuals were exposed to a low-choline diet, observed that 80% of them had liver damage that reversed when choline was reintroduced into their diet. It should be said that two eggs per day cover 50% of the choline requirement of adults.

Rock: Exactly the same thing happens with eggs, they are rich in choline. But it also contains the compound sulforaphane, a powerful anti-inflammatory that protects the liver from cancer.

Cod: We have already talked on another occasion about the beneficial properties of cod liver oil due to its richness in omega-3 fatty acids, but now it is time to mention that cod meat is rich in choline.

Beef or chicken liver: In addition to many vitamins and anti-inflammatory compounds, the liver of these animals is unusually rich in choline, so fillets can provide us with the necessary amount.

Add spices to foodIn fact, it is not a food, but a spice that not everyone tolerates, but has great virtues due to the composition capsaicin, which according to research Posted in OpenheartIt is an interesting hepatoprotector.

soyOf course, all types of legumes are very beneficial to a healthy diet that the liver will appreciate, as well as nuts such as walnuts, leafy greens and all types of vegetables. Without them in the diet, there is no point in eating a lot of eggs, broccoli or cod. But soybeans are especially rich in choline. We can eat it as a drink or with its solid options: edamame, tofu, tempeh, seitan, etc.

Rice and pasta from the day before and reheated: As we say in this article, cooked carbohydrates, cooled overnight and reheated, produce compounds known as resistant starch. Not only does it help you lose weight and prevent type 2 diabetes if you moderate your free sugars, but according to a recent study in the journal cell metabolism, May reduce liver triglycerides and liver enzymes associated with liver damage and inflammation (NAFLD). Another food that has stable starch without cooking or refrigeration is bananas.

Remember that these foods neither cleanse nor cleanse the liver; They only help to reduce inflammation and do their job better, preventing the accumulation of fat in their cells. Consequently, NAFLD. On the other hand, they cannot be the central axis of your diet; The point is that they are there, but accompanied by other healthy foods, such as those mentioned above, to which it is desirable to add white poultry and oily fish in moderation. Dairy products in moderation can also contribute to a healthier and more balanced diet.

Finally, we must not forget that the main culprits of NAFLD are sugary products, carbonated drinks, cakes or the abuse of red meat and animal fats. We should also not forget the importance of daily exercise, whether intense or moderate.

Source: El Diario





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