General Practice 2022

13 good foods for fícattle (and 4 worse)

Table of contents:

13 good foods for fícattle (and 4 worse)
13 good foods for fícattle (and 4 worse)

Foods good for the liver are mainly foods rich in vitamins C and E, omega-3, carotenes or flavonoids, such as artichokes, salmon, Brazil nuts, garlic or broccoli, as these nutrients have an antioxidant action, anti-inflammatory and liver protector, helping to maintain the proper functioning of this organ and preventing the accumulation of fats that can cause fatty liver, for example.

These foods can be included in the daily diet and, in addition, it is essential to maintain adequate hydration of the body for the functioning of the liver, therefore, it is recommended to consume 1.5 to 2 liters of water per day.

Ideally, foods that are good for the liver are recommended by a doctor or nutritionist, as they must be part of a balanced diet to obtain all its benefits.

Some foods good for liver he alth are:

1. Artichoke

Artichoke is rich in antioxidants such as cynarin and silymarin, which help protect the liver from damage that can be caused by free radicals, as well as increase bile production, reduce cholesterol production and stimulate growth of new he althy cells in the liver, being an excellent choice of food good for the liver.

A good way to consume artichokes is in the form of tea, which can be prepared by boiling 1 liter of water and, after turning off the heat, add 1 teaspoon (5 to 6g) of dried leaves. of artichoke. Let stand for 5 to 10 minutes, strain and drink up to 3 cups a day.

2. Beetroot juice

Beetroot juice is a great choice for a good food for the liver as it is rich in nitrates and antioxidants such as betalains, which help reduce oxidative damage caused by free radicals and inflammation in liver cells.

In addition, beetroot juice also works by increasing the production of liver enzymes responsible for detoxifying the body. Check out more he alth benefits of beet juice.

3. Broccoli

Broccoli is rich in kaempferol, a type of flavonoid, which has a potent anti-inflammatory action that helps protect the liver and prevent diseases such as fatty liver, hepatitis or cirrhosis, as it reduces the production of substances responsible for cause liver inflammation.

In addition, broccoli is rich in fiber that helps reduce the absorption of fats from food by the intestine, helping to regulate bad cholesterol levels and also stimulates the liver to produce enzymes that detoxify the body.

Other kaempferol-rich vegetables that are also good for the liver are Brussels sprouts, cabbage and kale.

4. Salmon

Salmon is another good food option for the liver, as it is rich in omega-3, especially DHA, which is a type of good fat, with antioxidant and anti-inflammatory properties that protect the liver by keeping it he althy. he althy, because they help prevent the accumulation of cholesterol and triglycerides that can cause fatty liver, for example.

A good way to consume salmon is to cook or roast it with the skin on, as this is where omega-3s are most concentrated. The ideal is to consume salmon at least 3 times a week.

Other foods rich in omega-3s that are good for the liver include flaxseeds or chia seeds, walnuts and other fish like tuna, sardines and herring.

5. Oats

Oats are rich in beta-glucan, a type of fiber, excellent for liver he alth, as it helps to reduce the levels of bad cholesterol that can accumulate in the liver, by decreasing the absorption of fats from food., improve the functioning of the immune system and fight inflammation that can cause fatty liver.

To obtain this benefit, it is recommended to eat at least 3 grams of beta-glucan per day, which is equivalent to approximately 150 grams of rolled oats.

6. Purple grape

Purple grape contains resveratrol in its composition, mainly in the seeds, which is an antioxidant substance that reduces inflammation and prevents liver damage, being a good option for a good food for the liver. In addition, the purple grape is also rich in vitamin C, flavonoids and anthocyanins which also have antioxidant properties, helping to maintain liver he alth.

A good way to consume red grapes is to eat them whole with the seeds, in the form of organic juices or seed extract supplements.

Other foods rich in these nutrients that are good for the liver are red fruits such as strawberries, cherries, blueberries, raspberries, red guava and blackberries, for example, which can be added to the diet and consumed daily.Check out all the he alth benefits of red fruits.

7. Brazil nut

Brazil nut is another good food for the liver, as it is rich in good fats such as omega-3, in addition to vitamin E, which have anti-inflammatory and antioxidant action, protecting liver cells from damage caused by free radicals and preventing fats from accumulating in the liver, keeping it he althy.

To obtain these benefits, you can consume two units of Brazil nuts a day for breakfast or snack.

8. Extra Virgin Olive Oil

Extra virgin olive oil is one of the he althiest fats for the body, as it has polyphenols in its composition, such as oleocanthal, with anti-inflammatory and antioxidant properties that help reduce fat accumulation and improve blood flow to the liver, making it an excellent choice of food that is good for the liver.

To obtain these benefits, you can consume one teaspoon (6.5 mL) of extra virgin olive oil a day.

9. Garlic

Garlic has allicin in its composition that has antioxidant action and helps reduce bad cholesterol and triglyceride levels, thus reducing the risk of accumulating fat in the liver and, therefore, it is a great option for good food to the liver.

A good way to increase your garlic consumption and obtain these benefits is to make garlic tea or chop a clove of garlic and put it in 1 liter of water and let it rest for at least 10 minutes to increase the amount of garlic. allicin, and use this water for cooking food. See other he alth benefits of garlic and other ways to consume it.

10. Avocado

Avocado has many nutrients such as carotenoids, tocopherols, omega-3, vitamins A, B, C and E, with anti-inflammatory and antioxidant properties, reducing the production of inflammatory substances in the body, which are related to development of liver disease.

Also, some studies show that consumption of avocado is associated with weight loss, reduced BMI, control of blood sugar levels, increased good cholesterol, reduced bad cholesterol and triglycerides, which reduces the risk of developing fatty liver. Check out other he alth benefits of avocado.

However, avocados should be consumed in a moderate way and in small portions, because despite having benefits and being rich in good fats, it is a fruit that contains many calories and can be fattening if consumed in excess.

11. Orange

Orange is an excellent source of vitamin C, in addition to flavonoids and carotenoids, with anti-inflammatory action, which act by reducing cell damage that can cause inflammation and the development of liver diseases.

The ideal is to consume at least 1 raw orange a day or 150 ml of natural juice. See other benefits of consuming oranges.

In addition to oranges, other fruits rich in vitamin C, which are good for the liver, include kiwi, acerola, pineapple, lemon and tangerine, which can be included in the daily diet.

12. Coffee

Coffee is a beverage that helps to promote liver he alth, as it is rich in antioxidants such as caffeine, which protect the liver from diseases, especially fatty liver, even for people who already have liver problems.

Also, some studies show that drinking coffee daily can help reduce the risk of chronic liver diseases such as cirrhosis or fibrosis and protect against liver cancer.

It is best to drink two to three cups of black coffee a day, unsweetened, to get this benefit, as sugar damages liver he alth and can cause diabetes. Check out the best way to consume coffee and other he alth benefits.

Coffee consumption should be avoided by people who are allergic to coffee, or who have insomnia or stomach irritation.

13. Green Tea

Green tea has phenolic compounds in its composition, such as epigallocatechin, which has antioxidant properties and helps to reduce bad cholesterol and triglycerides, which can be deposited in the liver, causing fatty liver. Check out other tea options that can be used for fatty liver.

A good way to consume green tea is to prepare the infusion and drink about 2 or 3 cups a day, using green tea leaves, tea bags or powder. However, it is important not to drink this tea after meals as it can impair the body's absorption of iron, calcium and vitamin C.

Green tea should be used with medical advice because excessive use can cause the opposite effect and harm the liver.

Worst foods for the liver

The worst foods for the liver are those that impair its functioning, cause inflammation or cell damage, such as:

  • Frying dishes;
  • Foods high in fat or sugars;
  • Artificial spices or sauces;
  • Processed meats such as ham, turkey breast, sausage, sausage or bacon.

In addition, frequent consumption of alcoholic beverages can result in inflammation of the liver, impairing its functioning and increasing the risk of cirrhosis. Learn more about cirrhosis.

Popular topic