The liver is one of the largest organs in the body, located in the upper right part of the abdominal cavity. your liver; It has many vital functions such as storage of vitamins and minerals, production of blood coagulation factors, enzyme and protein synthesis, storage of fat and sugar, removal of alcohol, drugs and toxic substances from the body. Because of all these, a healthy liver is needed for a healthy life.
What Should Be Done for Liver Health?
There are some issues to be considered throughout life in order to protect liver health. Avoiding the use of alcohol and cigarettes and unnecessary drug use, exercising regularly, staying away from stress, having regular health checks and eating a healthy diet are among these. In particular, the implementation of an unhealthy eating plan causes fatigue and lubrication of the liver and damages the organ.
For this reason, it is essential to follow a diet with a balanced protein, fat and carbohydrate ratio and a sufficient amount of fresh fruits and vegetables for the protection of liver health. In addition, some natural food types help maintain liver health and contribute to the prevention of liver diseases. Regular consumption of these foods can also be recommended for people who want to have a healthy liver. Here are the types of natural foods that can be described as liver-friendly preventing fatty liver and diseases and supporting the functioning of the organ...
1. Artichoke
Artichoke is undoubtedly the first thing that comes to mind when it comes to liver-friendly foods. Artichoke, which is very rich in nutrients; It contains significant amounts of vitamins A, C and B and minerals such as potassium, manganese and calcium. In addition to these, the component called "Ciarin" found in artichoke supports the working order of the liver, gallbladder and biliary tract, kidneys and intestines. Artichoke accelerates the flow of bile. In this way, it prevents blockages in the bile duct and gallbladder diseases, while facilitating digestion and preventing indigestion. It helps to prevent hyperlipidemia by helping to balance the cholesterol level in the blood. near the liver Ira artichoke increases the concentration of urea in the kidneys and has a diuretic (diuretic) effect. In this way, while cleaning the blood, it also helps to remove edema from the body. One medium artichoke contains approximately 60 kilocalories of energy. Due to its low energy content, it is a very useful food option in terms of weight control. It also helps prevent digestive problems as it is a good source of fiber. If you want to consume artichokes in order to protect liver health, you can boil the artichokes that you have bought fresh in season or in the form of canned, and choose them in salads, mix them with cereals and consume them in the form of olive oil meal in main meals.
2. Coffee
One of the benefits of coffee, which has many positive effects on health, is that it protects liver health. When scientific studies are examined, it has been observed that coffee consumption has preventive and supportive effects on the progression of the disease, even in existing liver patients. The probability of permanent liver damage and cirrhosis in individuals with liver disease who regularly and moderately drink coffee was found to be much lower than in individuals who do not consume coffee. Coffee, which contains antioxidant components, neutralizes free radicals and reduces oxidative stress. In this way, it provides protection against liver cancer and all other types of cancer. In addition, coffee, which prevents inflammation, is effective on the improvement of liver inflammation and the prevention of liver damage due to hepatitis. Coffee, which accelerates fat burning in the body, also helps prevent liver fattening. Because of all these positive effects, coffee can be counted among liver-friendly foods if its consumption is not overdone.
3. Green Tea
Green tea is a very valuable food that has been the subject of many scientific studies in terms of its health benefits and many benefits have been proven by these studies. When we look at the researches, it has been seen that the improvement of non-alcoholic fatty liver, especially in individuals who have a regular habit of drinking green tea, is significantly easier. It is also an important source of antioxidants. Chili tea has a protective effect against liver cancer and many other types of cancer by reducing oxidative stress in the body. Green tea, which helps reduce inflammation, helps to improve liver inflammation. In existing hepatitis patients, it prevents liver damage due to infection. In order to see these positive effects, green tea consumption should be regular and above 2-3 cups per day.
4. Garlic
Known and consumed for centuries as a natural antibiotic, garlic also brings important benefits in terms of liver health. Due to its antioxidant and anti-inflammatory effects, garlic prevents liver inflammation. In addition, it helps to relieve inflammation in diseases such as hepatitis or gallbladder inflammation, and prevents liver damage. In addition to these, garlic, which has many other health benefits, can be consumed regularly by healthy people.
5. Asparagus
Although its consumption is not very common in our country, asparagus is a very beneficial food type in terms of liver health. Asparagus, especially consumed in season and fresh, supports the functions of the liver and provides protection against liver diseases. Since it has a diuretic effect, it helps to cleanse the body from toxins, protects liver and kidney health. Apart from this, asparagus, which has many other benefits, can be easily consumed as a meal with olive oil, boiled alone or in salads.
6. Grapes
Grapes, another liver-friendly food, contain a very useful component called resveratrol, especially in red and purple varieties. Resveratrol, a very powerful antioxidant; It provides protection against many diseases, especially liver cancer and liver inflammation. In addition to the fruit of the grape, its seeds are also very rich in these beneficial components. Therefore, it can be said that the consumption of black grapes with seeds is very effective in terms of liver health.
7. Peanuts
Peanut is a food with high choline content, which is a very beneficial component for liver health. At the same time Since it contains antioxidant components, vitamin E and various minerals in significant amounts, it protects the liver against cancer and infections and supports its normal functions. In addition to peanuts, nuts such as sunflower seeds and hazelnuts are also beneficial for liver health. However, since the fat content of these foods is high, portion size should be observed in all nuts and consumed in moderation.
8. Oily Fish
Oily fish such as salmon and mackerel are rich in omega 3 fatty acids. Omega 3 fatty acids play an important role in protecting cardiovascular health, balancing cholesterol, preventing inflammation and cancer, and protecting liver health. Since the most important sources are seafood and especially oily fish, fish should be consumed at least two days a week in order to get enough omega 3 fatty acids into the body, at least one of them should be preferred from oily fish, and fish should be cooked with healthy methods such as oven, grill or steamed.
9. Grapefruit
Another food that helps protect liver health is grapefruit. The components called naringin and naringenin, which are naturally found in grapefruit, have important effects on the protection of liver health and improvement of liver functions. At the same time, these substances, which have antioxidant properties, are also effective in preventing infection and protecting cells against cancer. For this reason, consumption of grapefruit provides protection against many diseases, especially diseases such as hepatitis, cholecystitis and liver cancer. .
In addition to these, alcohol and cigarette use should be avoided, drugs and nutritional supplements should not be used unconsciously, and physical activity should be done regularly. In addition, liver health can be protected and possible health problems can be maintained by performing regular health checks at intervals to be determined by the physician, performing liver function tests, and reaching the ideal weight of overweight people. Permanent liver damage can be prevented by detecting fish at an early stage.
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