The liver works to absorb the good from food and push out the bad before it can cause harm. A balanced diet that includes polyunsaturated fats, protein, vitamins, and minerals supports liver function. This guidance comes from Ekaterina Kashukh, a gastroenterologist and candidate of medical sciences at the Gemotest Laboratory, speaking with socialbites.ca.
The expert notes that healthy fats essential for the liver come from nuts, seeds, olive oil, and oily fish. These fats help maintain normal cholesterol levels and protect the liver against fat buildup. The most beneficial choices include almonds, pine nuts, walnuts, flax and pumpkin seeds, and sea fish such as salmon, tuna, and herring.
Protein sources from both plants and animals are valuable for liver health. Options like chicken, turkey, eggs, and legumes provide amino acids that serve as building blocks for liver cell repair. They also support the regulation of blood sugar and insulin, important factors in maintaining a healthy liver.
Vitamins and minerals needed by the liver are abundant in vegetables, fruits, and berries. The most useful vegetables include broccoli, carrots, zucchini, turnips, radishes, onions, garlic, and tomatoes, while fruits such as apples, pears, citrus fruits, strawberries, blueberries, and other berries offer antioxidant benefits. Ekaterina Kashukh emphasizes that these foods help slow oxidative stress and inflammation, supporting liver cell longevity and function.
Variety matters. A well-rounded diet that includes all the mentioned food groups ensures the liver receives a broad spectrum of nutrients and maintains health over time, rather than relying on a single category of foods.
There are foods and dishes that can harm liver health. Trans fats found in fast food and processed meals can contribute to fat accumulation in the liver and may lead to fatty liver disease and other complications. Excess sugar carries similar risks and is best consumed in moderation.
Spicy foods should be enjoyed with care, as they can irritate the liver and exacerbate inflammation in some individuals. Alcohol poses a greater danger, as excessive intake can damage liver cells and even lead to their breakdown. Moderation or avoidance is advised depending on individual health status.
A lingering reminder from medical professionals is to be mindful of dietary choices and how they influence liver health. The emphasis remains on balanced consumption, variety, and attention to how the body responds to different foods.
Note: recommendations reflect current medical guidance from specialists in hepatology and nutrition, tailored to support liver function and overall well-being.