Give your liver a high five: From garlic to green tea, check out this list of 15 foods to boost liver health

In an interview with HT Lifestyle, Dr. Swati Shukla, nutritionist, Amway, said, “The foods we eat play an important role in liver health. By including nutrient-rich foods, lean proteins, healthy fats, and mindful choices in our diet, we can empower our liver to continue performing its vital functions effectively. This dietary harmony promotes optimal liver function, protecting overall health and vitality. He elaborates on how right food nutrition can help lead to a life of overall well-being –

1. Nutrient Rich Foods: To nourish our liver, we should prioritize nutrient-rich foods like leafy greens, cruciferous vegetables, berries and citrus fruits. These nutritious options provide antioxidants, vitamins and minerals important for liver health, aiding detoxification and protecting against oxidative stress.
2. lean proteins: Choosing lean protein sources like fish and poultry, or plant-based options like soy, beans, kidney beans and chickpeas supplies the liver with the amino acids it needs for function and repair.
3. Healthy Fats: Include sources of healthy fats like avocado, nuts, seeds and olive oil in your diet. These support fat cell membranes and aid in the absorption of fat-soluble vitamins, promoting health without overtaxing the liver.
4. Whole grains: Choose whole grains like quinoa, brown rice, oats and whole wheat bread instead of refined grains. These fiber-rich foods help control blood sugar levels and support digestive health, indirectly benefiting liver function.
5. Meal Planning and Balance: Eat a balanced diet that includes a variety of nutrient-rich foods to support overall health, including liver function. Meal planning can help ensure that you are consistently nourishing your body with foods that promote optimal liver health.

Dr. Swati Shukla advises, “In addition, integrating need-based supplements containing high-quality plant proteins or active nutrients such as milk thistle, which have demonstrated effectiveness in promoting liver health, to complement our dietary regimens.” Doing so can support broader well-being. It ensures the provision of targeted nutrients and substances that help support normal liver function and overall vitality. Remember, a well-nourished liver is the unsung hero of our overall well-being, and giving it the support it needs can lead to a better, healthier life.

Aman Puri, Founder of Steadfast Nutrition, stressed that the liver is the only organ of the body that is capable of rejuvenating itself, stressing that it is important to ensure that this vital organ works at its optimum capacity And some food items are recommended which can boost its functioning –

1. Garlic: Garlic contains a wide spectrum of bioactive compounds such as alliin, allicin and vinyl dithin which have high antioxidant and anti-inflammatory properties. Therefore, it is a powerful herb that can reduce inflammation in the liver and keep the liver healthy. Including raw garlic in your diet also helps in fat metabolism and maintains intestinal flora.
2. ash gourd: Ash gourd is a low-calorie vegetable and contains many powerful compounds such as antioxidants, polyphenols, vitamins and minerals. It contains phytochemical cucurbitacin which improves liver functioning and helps boost immunity. An ideal way to consume bottle gourd is on an empty stomach in the form of juice.
3. Fatty Fish: Fish is a good source of omega-3 fatty acids like DHA, EPA and ALA, which are known for their anti-inflammatory properties that help reduce free radicals, increase HDL levels, lower LDL levels and improve fat metabolism. helps. We often eat processed and packaged foods that can cause inflammation in the gut and liver. Fatty fish helps reduce this inflammation, which keeps the liver healthy. Vegetarians can opt for flax seeds, which are also a rich source of omega-3 fatty acids.
4. Grape: Grapes contain a range of polyphenolic compounds such as anthocyanins, flavanols, phenolic acids and resveratrol. Studies show that these compounds help manage liver enzymes, which are over-secreted in cases of liver inflammation. Regular consumption of grapes helps balance liver enzymes, thereby restoring liver health.
5. Oatmeal: Oatmeal is a rich source of fiber and bioactive compounds like beta-glucans. Fiber helps reduce cholesterol, flushes out toxins from the body and helps boost immunity. Including porridge in the daily diet reduces the cholesterol level, due to which it does not affect the liver in excess.

According to Ajit Godara, co-founder of Natureland Organics, a healthy liver is important for overall well-being because the liver, our unsung hero, filters toxins, regulates blood sugar, and produces essential proteins. He said, “It is a resilient and hardworking organ and deserves appreciation for its constant efforts to keep your body healthy. Recognizing its tireless work, providing it with the right nutrients ensures it continues to function well. The right kind of food promotes the growth of the body. However, in the present times, when our body is exposed to chemicals and canned foods are reaching the kitchen shelves, we need to rethink our habits and make organic changes.

He suggested that some of the key things that a person can do to lead a healthy life include –

1. organic turmeric: Rich in curcumin, turmeric is renowned for its anti-inflammatory properties, aiding liver detoxification, and promoting digestive health.
2. Nuts: Another thing you can include in your list is nuts. Walnuts and almonds are considered best for liver. They are rich in antioxidants and a storehouse of healthy fats, making them the best choice for liver.
3. Quinoa:Want to get rid of fatty liver? Well, adding a small dose to the diet can improve liver health. Quinoa offers many health benefits, including preventing non-alcoholic fatty liver disease (NAFLD). Making it a part of your daily diet can help you overcome NAFLD.
4. leafy greens: They are rich in antioxidants, vitamins and minerals. Leafy vegetables like spinach, kale and collard greens support liver function and aid in detoxification. Apart from this, you should also include vegetables like broccoli, Brussels sprouts and cauliflower for liver detoxification.
5. Green Tea: We’ve heard a lot about the positive effects of green tea on skin and weight control. But it also benefits the liver. Green tea, rich in antioxidants called catechins, helps protect liver cells from damage.

Now that you know whether you are eating kheer on Eid or are on a diet, make sure you do it the right way by regularly including these delicious options to show your liver some love and keep it functioning better. Are doing since.