If you’re afraid of getting “fatty liver,” we recommend eating the following 10 foods.

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The liver is an important organ that removes toxins and helps in digestion. When fatty liver occurs, the liver cannot function properly and may lead to other complications. Taking care of liver health can be done by controlling weight. Exercising regularly and eating a healthy diet, which is an important treatment method for those who have fatty liver and are overweight. And the following are 10 recommended foods to eat if you are worried about fatty liver.

10 recommended foods to eat if you’re afraid of fatty liver disease

1. Coffee 

lowers abnormal liver enzymes. A cup of coffee a day can help protect your liver from fatty liver disease. A 2021 review found that regular coffee consumption was associated. With a reduced risk of developing fatty liver disease, as well as a reduced risk of liver fibrosis in people already diagnosed with fatty liver disease. Coffee also lowers the number of abnormal liver enzymes in people at risk for liver disease.

2. Green leafy vegetables

To prevent fat accumulation, compounds found in spinach and other green leafy vegetables may help fight fatty liver disease. A 2021 observational study found that eating spinach specifically reduced the risk of fatty liver disease. Possibly due to different nitrates and polyphenols in the green leafy vegetable. Interestingly, the study focused on raw spinach, as cooked spinach did not show the same dramatic results. This may be because cooking spinach (and other green leafy vegetables)โปรโมชั่น ufabet can reduce its polyphenol content and antioxidant activity.

3. Beans and Soy 

Scientific studies on diet and liver disease suggest that beans, such as lentils, chickpeas, soybeans, and peas, are not only nutritious, but also contain indigestible starches that help improve gut health. Consuming beans may also help lower blood sugar and triglyceride levels in people who are obese. Additionally, a 2019 study found that a diet rich in beans in particular reduced the chances of developing fatty liver disease.

Some studies have found that eating soy (either as a replacement for meat or fish, or by consuming miso soup, which contains fermented soybeans) may help protect the liver, although the evidence is not yet clear.

4. Fatty fish. 

Research suggests that supplementing with omega-3s may benefit those with fatty liver disease by reducing fat in the liver, increasing HDL cholesterol (good cholesterol) levels, and reducing triglyceride levels. Recommended fish include salmon, sardines, tuna, and trout, which are rich in omega-3 fatty acids.

5. Whole grains

rich in dietary fiber, such as oats, have been linked to a reduced risk of fatty liver disease. Several studies have shown that a healthy diet high in dietary fiber, such as oats, can be effective for people with fatty liver disease and may help lower triglyceride levels.

6. Diets rich in nuts 

have been associated with reduced inflammation, insulin resistance, oxidative stress, and lower rates of fatty liver disease. A large study from China found that increased nut consumption was significantly associated with a reduced risk of fatty liver disease, and research has found that people with fatty liver disease who ate walnuts had better results on liver tests.

7. Turmeric

the active ingredient in turmeric, may help reduce markers of liver damage in people with fatty liver disease. Studies focusing on supplementation with turmeric have shown that the bright orange root may help reduce blood levels of alanine aminotransferase (ALT) and aspartate aminotransferase (AST), enzymes that are abnormally high in people with fatty liver disease.

8. Sunflower seeds 

are exceptionally high in vitamin E, an antioxidant that is often used (via supplements) to treat fatty liver disease. Although most of the research on fatty liver disease and vitamin E has focused on supplements, 100 grams of sunflower seeds contain about 20 milligrams of vitamin E—more than 100 percent of the recommended daily value. If you’re looking to naturally increase the amount of vitamin E in your body, sunflower seeds are a great place to start.

9. A diet high in unsaturated fats

found in avocados, olive oil, nut butters and fatty fish, is a particularly beneficial change for those with fatty liver disease. This is why the Mediterranean diet is often recommended for NAFLD patients. It focuses on unprocessed foods and is rich in unsaturated fats, vegetables, fruits and legumes, all of which help lower total cholesterol levels in the body.

10. Garlic 

Not only does it add flavor to food, but a small study has shown that supplementing with garlic powder may help reduce weight and body fat in people with fatty liver disease. In a 2020 study, people with fatty liver disease who took 800 milligrams of garlic powder daily for 15 weeks experienced a decrease in fat in their liver and improved enzyme levels.