Most liver conditions are chronic and progress without showing overt symptoms. Experts recommend some food items to ensure optimal liver health.
Choose whole grains over refined ones. Cereals like oatmeal, barley and bran are high in fiber, which helps lower cholesterol levels and reduces liver inflammation.
Legumes like black channa and horse gram are good sources of carbohydrates, proteins and dietary fiber. They contain resistant starch that prevents the release of toxins from the digestive tract into the bloodstream.
Fish and meat contain omega-3 fatty acids, which are good for the liver. These fats have antioxidant properties that help reduce oxidative stress and inflammation.
Nuts and seeds like pistachios, hazelnuts, cashews, almonds and peanuts are rich in monounsaturated fatty acids (MUFA). These unsaturated fats have anti-inflammatory properties that are good for liver health.
Oils like mustard oil, sesame oil, rice bran oil and olive oil are rich in MUFA. However, experts recommend moderation and advise against reheating the same oil.
Apples, blueberries, grapes, grapefruit, lemons, oranges, pineapple, strawberries and tomatoes are rich in nutrients and antioxidants that prevent liver damage.
Vegetables like beetroot, broccoli, cabbage, carrots, green beans, onions, spinach and garlic are rich in antioxidants, minerals and vitamins. Leafy greens also aid in the detoxification of the liver.
Coffee has antioxidant and anti-inflammatory properties, which are associated with a lower risk of liver diseases. According to experts, the daily caffeine intake should be in the range of 200–400 mg.