World Liver Day is observed on April 19 every year. Dr Punit Singla, Director & HOD - Institute of Liver Transplant & HPB Surgery, Marengo Asia Hospitals, Gurugram, shares 10 foods - 5 best and 5 worst - for liver health. (Images by Freepik, Pexels)
Dr Punit Singla lists five foods that are your liver's enemies.
Excessive alcohol consumption can damage the liver and lead to diseases and issues like cirrhosis, hepatitis, fatty liver, and alcoholic liver disease.
Packaged foods are best avoided and there's a reason to it! High in sodium, bad fats, and additives like artificial flavourings and preservatives, it can damage the liver and lead to fatty liver diseases. Processed foods are also bereft of important nutrients.
While not always dangerous, frozen food contains a high amount of sodium, bad fats, and additives. Excessive consumption of frozen food can increase the risk of insulin resistance and obesity. It can also lead to nonalcoholic fatty liver disease (NAFLD).
Food items like refined grains and sugary snacks are bad as they can lead to your blood sugar levels rising. This in turn will lead to insulin resistance, excess weight and NAFLD. High-carb foods also lead to the excessive accumulation of fat in the liver, thus exacerbating liver problems.
Sugar is harmful to the liver. So stay away from sugar-rich junk food or at least limit their consumption.
Now, Dr Punit Singla lists five foods that can prove to be good for your liver health.
Leafy green veggies like broccoli and spinach are high in minerals, vitamins, and antioxidants such as beta-carotene, C, and E. These nutrients help to protect the liver against inflammation and oxidative damage. Veggies aid the liver to detoxify enzymes and overall, improve liver function.
Fruits like apples, berries, grapes, and citrus fruits are storehouses of minerals, vitamins, fibre, and antioxidants. They reduce inflammation, aid in detoxification and better liver health.
Nuts are superfoods for a reason. Nuts like almonds, walnuts, and pistachios are rich in magnesium and vitamin E and also contain healthy fats, protein, and fibre. Nuts, when in moderation, can lower the risk of liver diseases. But remember they are high in calories, so moderation is key.
Lean proteins like fish, chicken, and legumes provide the amino acids that are required for the liver to function effectively and in the repair work.
The elixir of life, water is essential for liver health too. Drinking an adequate amount of water will help in flushing out toxins from the liver. Water also ensures you are not dehydrated, which can put a strain on the liver's health