World Liver Day 2024: Boost your liver health with these nutrient-rich foods

What to eat for liver health: Leafy greens, berries, and other colourful fruits and vegetables are rich in antioxidants such as vitamins C and E

The liver plays a vital role in filtering toxins from the blood, digesting nutrients, and producing essential proteins. However, when the liver is compromised, it can lead to a buildup of toxins in the bloodstream and a cascade of health issues.

Symptoms of liver disease: 

The symptoms of liver disease include fatigue, jaundice (yellowing of the skin and eyes), swelling, and discomfort in the upper right abdomen.

Consuming nutritious foods can support liver health and prevent these symptoms from occurring. Poor liver health can be caused by several factors, including drinking too much alcohol, which can lead to liver damage and conditions like fatty liver disease and cirrhosis, says Dr Hitesh Chavda, Director of the Department of Surgical Gastroenterology at Sterling Hospitals.

He adds, "Eating too much sugar can cause non-alcoholic fatty liver disease (NAFLD) and consuming processed foods can put stress on the liver and cause inflammation. Additionally, being overweight increases the risk of liver disease, and overusing certain medications can also harm the liver."

To keep your liver healthy, Dr Chavda, says, eating the right foods can promote liver health and prevent damage. Consider including the following in your diet:

Colourful fruits and vegetables: Leafy greens, berries, and other colorful fruits and vegetables are rich in antioxidants such as vitamins C and E. These antioxidants help protect the liver from oxidative stress and damage caused by free radicals. They also support the liver in detoxification and further promote liver health.

Whole grains: Whole grains like brown rice, quinoa, and whole wheat provide dietary fibre, which aids digestion and helps regulate blood sugar levels. This, in turn, reduces the strain on the liver. Whole grains also contain essential nutrients such as B vitamins, iron, and magnesium, which support liver function.

Lean proteins: Choosing lean proteins like chicken, turkey, tofu, and fish helps manage weight and reduces fat accumulation in the liver. Fatty fish like salmon and mackerel are excellent sources of omega-3 fatty acids, which have anti-inflammatory properties and can help prevent fatty liver disease.

Nuts and seeds: Nuts and seeds, such as almonds and chia seeds, are rich in healthy fats, vitamins, and minerals that support liver health. These foods provide nutrients such as vitamin E, which acts as an antioxidant to protect the liver from damage, and magnesium, which aids in liver detoxification processes.

Foods to avoid

To maintain a healthy liver, it is important to limit certain foods and drinks. Avoid processed foods high in preservatives, additives, and unhealthy fats, as they can stress the liver. Cut down on sugary beverages like soda, which can contribute to fatty liver disease. Consume alcohol in moderation, as excessive drinking can damage the liver. By making conscious choices about your diet, you can support your liver's health.