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11 Foods That Are Good For Liver Health

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11 Foods That Are Good For Liver Health | Fab.ng

Maintaining liver health is crucial, and diet plays a very important role in achieving this. Numerous foods contain compounds known to enhance liver enzymes, guard against fat accumulation, and reduce inflammation and oxidative stress.

The liver handles various body processes, such as producing proteins, cholesterol, and bile, as well as storing vitamins, minerals, and carbohydrates.

Additionally, it plays a key role in breaking down toxins like alcohol, medications, and metabolic byproducts. Ensuring the well-being of your liver is needed for your overall health.

Having said that, let’s take a look at some of the foods you need to ensure that your liver is healthy:

What are the best foods to eat for your liver?

1. Coffee

Coffee is an excellent beverage for promoting liver function. Drinking coffee protects the liver from disease, even for people who already have liver problems. It can reduce the chance of cirrhosis, or persistent liver damage, in those with chronic liver disease.

How to Make Black Coffee that Tastes Good

Drinking coffee may lower the chance of acquiring a common kind of liver cancer. It also has a favourable impact on liver disease and inflammation.

Coffee is linked to a lower risk of death in individuals with chronic liver disease, with the most significant advantages observed in those who consume at least 3 cups daily.

These benefits are believed to arise from coffee’s ability to prevent the accumulation of fat and collagen, as indicated in the 2016 review. Fat and collagen are crucial markers of liver disease.

Additionally, coffee raises levels of the antioxidant glutathione. Antioxidants play a role in neutralising harmful free radicals, which are naturally produced in the body and can potentially damage cells.

2. Tea

Tea is generally recognised as health-promoting, and there is evidence suggesting specific benefits for the liver. Green tea in particular can lower levels of liver enzymes in individuals with nonalcoholic fatty liver disease (NAFLD).

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A study with similar findings revealed that supplementing with green tea extract for 12 weeks significantly reduced liver enzymes, specifically alanine aminotransferase (ALT) and aspartate aminotransferase (AST), in people with NAFLD.

Additionally, individuals who regularly drank green tea had a lower likelihood of developing liver cancer, with the lowest risk observed in those consuming four or more daily cups.

However, caution is advised, especially for individuals with liver issues, and consulting with a doctor before using green tea supplements is advised. There have been several reports of liver damage associated with the use of supplements containing green tea extract.

3. Grapefruit

Grapefruit is rich in antioxidants, particularly naringenin and naringin, which naturally safeguard the liver.

11 Foods That Are Good For Liver Health | Fab.ng

These antioxidants may play a role in decreasing the development of hepatic fibrosis, a harmful condition characterised by the accumulation of excessive connective tissue in the liver, often stemming from chronic inflammation.

While the evidence is not conclusive, the existing research suggests that grapefruit may contribute to liver health by potentially preventing damage and inflammation.

4. Blueberries and cranberries

Blueberries and cranberries are rich in anthocyanins, antioxidants responsible for their vibrant colours, and have been associated with various health benefits.

11 Foods That Are Good For Liver Health | Fab.ng

A study from 2021 revealed that the intake of a cranberry supplement for six months led to an improvement in hepatic steatosis, or fatty liver, particularly in individuals with nonalcoholic fatty liver disease (NAFLD).

Furthermore, test-tube studies have demonstrated that blueberry extract can inhibit the growth of human liver cancer cells. However, more research is necessary to determine if this effect can be replicated in humans.

Incorporating these berries into your regular diet can be a beneficial strategy to ensure that your liver receives the antioxidants essential for maintaining its health.

5. Grapes

Red and purple grapes, in particular, contain beneficial plant compounds that could potentially support liver health.

Grapes | Fab.ng

A 2020 study conducted in rats indicates the potential benefits of grapes and grape juice, but it remains unclear if these findings from animal studies could also directly apply to humans.

These benefits include:

  • lowering inflammation
  • preventing cell damage
  • increasing antioxidant levels

6. Prickly pear

Opuntia ficus-indica, or prickly pear, is a popular edible cactus. People frequently consume the fruit and its juice.

Prickly Pear, a Southwest Gem – Fab.ng

Traditionally, it has been used to treat the following conditions:

  • Wounds and weariness
  • Gastrointestinal troubles
  • Liver illness.

A 2016 study suggests that extracting this herb may help alleviate hangover symptoms.

Prickly pear may also protect the liver from alcohol toxicity due to its anti-inflammatory and antioxidant capabilities.

More human trials are needed, particularly those involving prickly pear fruit and juice rather than extract. However, studies have shown that prickly pear has a favourable effect on the liver.

7. Beetroot juice

Beetroot juice contains nitrates and antioxidants called betalains.

Benefits of drinking Beetroot Juice and the best Juicer for it – Fab.ng

Beetroot juice has been demonstrated in animal tests to prevent liver inflammation and oxidative damage.

However, while animal studies appear encouraging, further research is needed to validate the benefits of beetroot juice for human liver function.

8. Cruciferous vegetables

Cruciferous vegetables are noted for their high fibre content and unique flavour. They also have a high concentration of useful plant components.

Cruciferous Vegetables | Fab.ng

Examples of cruciferous veggies include:

  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Kale
  • Cauliflower

Science says that veggies like broccoli, cauliflower, and kale might help your liver. Research on mice showed that eating broccoli caused fewer liver problems. While more studies on people are needed, these veggies seem good for liver health.

9. Nuts

Forget boring salads! Snacking on a handful of nuts might be doing your liver a big favour. These tiny powerhouses are loaded with healthy fats, antioxidants, and vitamins that act like tiny bodyguards for your liver.

Why You Should Have Nuts in Your Diet | Fab.ng

Studies even suggest that people who eat more nuts are less likely to develop a condition called fatty liver disease. While scientists are still figuring out exactly how it works, it seems like the good stuff in nuts helps protect your liver from harm.

So, next time you’re looking for a healthy snack, grab a handful of almonds, walnuts, or your favourite nut and give your liver a little love. Remember, though, that more research is needed to confirm these benefits, but adding nuts to your diet is a delicious way to support your overall health, including your liver.

10. Fatty fish

Fatty fish like salmon and sardines are packed with omega-3 fats, the good kind that fight inflammation and protect your heart. Omega-3s can even help reduce liver fat, especially for people with fatty liver disease.

Fatty Fish That Are High in Omega-3s | Fab.ng

But here’s the catch: it’s not just about adding more omega-3s; it’s also about keeping a healthy balance with omega-6 fats, which are found in many oils and butter.

Think of it like a seesaw: too much omega-6 can tip the scales and actually harm your liver. So, while loading up on salmon is great, consider cutting back on those omega-6-rich foods to keep your liver happy and healthy.

11. Olive oil

Olive oil isn’t just delicious on salads; it’s also a champion for your liver. This heart-healthy fat, known for its benefits for your cardiovascular system and metabolism, also extends its magic to your liver function.

11 Foods That Are Good For Liver Health | Fab.ng

A study proves that a Mediterranean diet rich in olive oil might help older adults reduce their risk of developing fatty liver disease. Other studies have shown similar liver-loving effects, such as decreased fat buildup in the liver and improved blood levels of liver enzymes.

Remember, fatty liver accumulation is an early sign of potential liver problems, so olive oil’s positive impact on both liver fat and overall health makes it a valuable addition to your dietary routine.

What makes food good for your liver?

Want a healthier liver? Give it a food upgrade. Adding nutrient-packed foods to your diet is a powerful and easy way to do just that. Many foods are loaded with antioxidants, like tiny shields protecting your liver from damage and inflammation.

Plus, fibre-rich options help you manage weight and keep your liver functioning smoothly. And the good news doesn’t stop there! Some foods are brimming with protein and healthy fats, which might even aid in treating or preventing other conditions linked to liver problems, like diabetes.

What else can you do to keep your liver healthy?

Beyond delicious food choices, several other steps can keep your liver happy and healthy.

Here are some key ways to show your liver some love:

  • Stay trim: Being overweight or obese can stress your liver, so maintaining a healthy weight is crucial. Think of regular exercise and balanced meals.
  • Get moving: Regular physical activity is your liver’s best friend. Exercise helps lower harmful fats and reduce liver fat buildup. So lace up your shoes and get active!
  • Mind your drinks: Alcohol isn’t kind to your liver. Limit your intake to the recommended levels to keep your liver functioning smoothly.
  • Wash away worries: Good hygiene plays a big role in liver health. Washing your hands regularly helps prevent infections that can harm your liver.
  • Practice safe sex: Unprotected sex increases the risk of hepatitis B and C, both harmful to your liver. Always use condoms and other barrier methods to stay safe.

Remember, small changes can make a big difference in your liver health. By following these tips and incorporating nutritious foods into your diet, you can keep your liver functioning optimally for years to come.

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What foods should I eat if I have liver problems?

Give your liver a helping hand with these delicious foods. They’re packed with compounds and antioxidants that research suggests can support your liver’s health.

  • Fruits: Grapefruit, blueberries, and cranberries are bursting with antioxidants that help shield your liver cells from damage.
  • Fatty fish: Salmon, sardines, and other fatty fish are rich in omega-3s, which can reduce inflammation and improve liver fat metabolism.
  • Olive oil: This healthy fat contains antioxidants that may benefit your liver function.
  • Cruciferous veggies: Broccoli, Brussels sprouts, and their leafy green cousins contain compounds that may help detoxify your liver and protect it from harmful substances.

Consider adding these liver-loving options to your plate next time you’re planning your meals.

What should a person with fatty liver disease avoid eating? - Fab.ng

What foods should I not eat if I have liver problems?

While certain foods can support your liver health, others can do the opposite. Limiting your intake of the following foods can help keep your liver happy and functioning optimally:

  • Red meat: While a source of iron and protein, consuming too much red meat, such as beef, pork, and lamb, can increase your risk of NAFLD. Aim for leaner protein sources like poultry, fish, or beans more often.
  • Processed meats: Processed meats like bacon, sausage, and ham are often high in sodium, saturated fat, and nitrates, which can contribute to liver damage. Opt for unprocessed meats or plant-based alternatives whenever possible.
  • Sugary drinks: Sugary drinks like soda, juice, and energy drinks are loaded with added sugars and fructose, which can lead to fatty liver disease. Choose water, unsweetened tea, or black coffee instead.
  • Fast food: Fast food is typically high in unhealthy fats, refined carbohydrates, and added sugars, all of which can harm your liver health. Prepare meals at home whenever possible, using fresh, whole ingredients.
  • Full-fat dairy products: While dairy can be a good source of calcium and vitamin D, full-fat dairy products like whole milk, cheese, and ice cream are high in saturated fat. Choose low-fat or fat-free options instead.

What can I drink to flush my liver?

Forget the idea of “flushing” your liver; it’s a myth. But fear not; there are delicious ways to support your liver’s health. Research suggests that some antioxidant-rich drinks like green tea, coffee, and even beetroot juice might lend a helping hand.

  • Green tea: This tea is packed with antioxidants called catechins, which may improve liver enzyme levels and reduce fat deposits in the liver. So next time you need a pick-me-up, reach for a cup of green tea.
  • Coffee: Coffee might not just perk you up in the morning but also benefit your liver. Moderate coffee consumption is linked to a reduced risk of liver disease. Just remember to keep it moderate, as too much caffeine can have negative effects.
  • Beetroot juice: This juice contains nitrates, which can be converted into nitric oxide in the body. Nitric oxide helps improve blood flow and may also play a role in protecting the liver from damage. Enjoy beetroot juice in moderation, though, as its earthy taste can be strong for some.

Remember, these are just some options, and a healthy diet and lifestyle are key for overall liver health. Consult your doctor for personalised advice based on your individual needs.

The bottom line

Your liver is a silent superhero, working tirelessly behind the scenes to keep you healthy. But just like any hero, it needs a little support. The good news? Delicious food can be its kryptonite—in a good way.

These 11 amazing foods pack a punch when it comes to liver health.

  • Reduced risk of liver disease and cancer.
  • Boosted antioxidant and detoxification powers.
  • Defence against harmful bad guys.

Adding these superfoods to your plate is a delicious and natural way to keep your liver functioning at its best. So why wait? Start incorporating them into your diet today and give your liver the love it deserves.

If you like this article, consider reading about Skipping Breakfast.

FOOD

How To Cook Spaghetti Squash

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How To Cook Spaghetti Squash | Fab.ng

This recipe is for spaghetti squash with vegetables, feta cheese, and olives. It’s a great option for a side dish or even a vegetarian main course. The spaghetti squash is roasted, and its flesh comes out in long, strand-like pieces, similar to spaghetti noodles.

Feel free to use different vegetables in this recipe, but try to choose ones with different colours to make the dish visually appealing.

You’ll find a detailed ingredient list and step-by-step instructions in the recipe below, but let’s go over the basics:

Spaghetti Squash Ingredients

Here’s a breakdown of the ingredients you’ll need for this spaghetti squash recipe:

  • Main Star: One spaghetti squash is the key ingredient, so make sure to choose a good one!
  • Healthy Fat: Olive oil—we’ll use this to cook the vegetables and add some healthy fats to the dish.
  • Veggie Medley:
    • Onion, chopped to add flavour and texture.
    • Tomatoes, chopped to bring sweetness and acidity.
    • Black olives, sliced for a salty and briny taste.
  • Flavour Boosters:
    • Fresh basil, chopped to add a fresh and fragrant touch.
    • Garlic is minced to add a savoury and aromatic flavour.
  • Creamy Topping: Feta cheese, crumbled on top for a creamy and salty finish.

How to Make Spaghetti Squash

Here are the simple steps involved in making this spaghetti squash recipe:

  1. Roast the Squash: First, we’ll cut the spaghetti squash in half and scoop out the seeds. Then, we’ll brush it with oil and roast it in the oven until it’s tender and cooked through.
  2. Sauté the Veggies: While the squash is roasting, we’ll cook the chopped onion in a pan with some olive oil. Once the onion is softened, we’ll add the minced garlic and chopped tomatoes and cook them together for a few minutes.
  3. Combine and Enjoy: Once the squash is cooked and the vegetables are ready, we’ll scoop out the spaghetti-like strands and add them to the pan with the tomato mixture. We’ll toss everything together to combine the flavours, and then it’s ready to enjoy!

How Long to Cook Spaghetti Squash

Preheat your oven to 350 degrees Fahrenheit (175 degrees Celsius) to cook the spaghetti squash. Once the oven is hot, bake the squash halves for about 30 minutes, or until they are tender when pierced with a fork.

Directions

    1. Heat the oven to 350 degrees F (175 degrees C). Put a small amount of grease on a baking sheet.
    2. Put the spaghetti squash with the cut sides facing down on the greased baking sheet. Bake in the heated oven until a knife can be inserted with a little resistance, which takes around 30 minutes. Take the squash out of the oven and let it cool until it’s easy to handle.
      Overhead of a spaghetti squash cut in half and placed cut side down on a baking sheet.
    3. At the same time, warm up some oil in a pan on medium heat. Stir and cook the onion in the oil until it becomes soft. Then, add the garlic and continue to cook and stir until it smells nice, for about 2 to 3 minutes. After that, put in the tomatoes and cook them until they are heated through.

      Overehead of tomatoes, onions, and garlic cooking in a skillet.
    4. Take a big spoon and remove the stringy pulp from the squash. Put the stringy pulp in a medium-sized bowl.

      Overhead of two spaghetti squash halves being scooped out with a spoon on a baking sheet.
    5. Mix the cooked onion-tomato mixture, feta cheese, olives, and basil by tossing them gently until they are well combined.

      Overhead of spaghetti squash pulp being tossed with a tomato mixture, feta cheese, olives, and basil in a bowl.
    6. Serve the dish while it is still warm and enjoy its delicious flavours.

      high angle looking at a bowl with spaghetti squash, tomatoes and black olives

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3 Foods You Must Avoid To Burn Belly Fat

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3 Foods You Must Avoid To Burn Belly Fat

We all know that belly fat isn’t just a matter of looks; it’s a concern for our health too. While eating right and staying active are key to trimming down, sometimes certain foods can actually work against you in your belly-busting journey.

This article highlights three specific foods, both solid and liquid, that you might want to keep off your plate (and out of your cup) if your goal is to melt away belly fat.

Read on to discover which foods might be secretly sabotaging your efforts and learn about healthier alternatives you can choose instead.

Turns out those yummy snacks, sugary cereals, and quick meals you grab on the go might be doing your belly fat a disservice. These processed foods are loaded with unhealthy fats, sugars, and artificial additives that can pile on the pounds around your middle.

3 Foods You Must Avoid To Burn Belly Fat | Fab.ng

Plus, they’re often low in the good stuff like vitamins, fibre, and antioxidants, which can leave you feeling hungry and reaching for more.

But there’s good news! Swap those processed picks for fresh, whole foods like fruits, veggies, lean proteins, and whole grains. These are packed with nutrients, fibre, and even antioxidants that can help you shed pounds and shrink your belly fat in the long run.

So ditch the processed junk and fuel your body with real, wholesome goodness—your waistline will thank you.

Soda, juices, energy drinks, and even fancy coffee creations loaded with sugar are hiding a secret enemy: belly fat. These drinks are packed with “empty calories” that offer your body no real nutrition, just pure sugar.

3 Foods You Must Avoid To Burn Belly Fat | Fab.ng

This sugar, especially fructose, gets turned into fat by your liver, adding to your midsection woes. Plus, sugary drinks can spike your blood sugar, leaving you feeling hungry and craving even more unhealthy stuff.

So, what should I drink instead? Water is your best friend! It’s calorie-free and keeps you hydrated. Herbal teas can add some flavour and warmth, and you can even jazz up water with fresh fruits and herbs for a fun twist.

These alternatives are guilt-free, help control cravings, and keep you feeling your best from the inside out. Swapping sugary drinks for healthier options is an easy step towards a flatter tummy and a happier you.

Ever feel like your belly fat has a mind of its own? Refined carbs can actually make it harder to say goodbye to that unwanted extra padding.

Refined Carbs | Fab.ng

White bread, pasta, and pastries are like sugar bombs for your body. They spike your blood sugar, making you crave more and store fat, especially around your middle. Plus, they leave you feeling hungry soon after.

Swap the refined carbs for whole grains like brown rice, quinoa, oats, and whole wheat bread. These are packed with fibre and nutrients, keeping you fuller longer and helping your body digest slowly, preventing blood sugar spikes.

Water should be your best friend. It’s calorie-free and keeps you hydrated. Herbal teas and infused water with fruits and herbs add flavour without the sugar crash.

Keep in mind that small changes add up. By going for healthier picks, you’re not just helping your waistline; you’re giving your whole body a boost.

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Make The Best Stir-fry Noodles With This Recipe

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How To Make The Best Stir-fry Noodles | Fab.ng

Do you ever get a sudden craving for something delicious, packed with flavour, and ready in a flash? Well, get ready to ditch those instant noodles because we’re about to create the ultimate stir-fry noodles dish.

This recipe will become your go-to hero, whether you’re battling late-night hunger pangs or whipping up a satisfying weekend dinner. So buckle up your taste buds and let’s dive into the world of quick and flavorful stir-frying.

Ingredients for stir-fry noodles

  • Noodles: Grab 200g of your favourite kind, whether it’s rice noodles, ramen, or something entirely else.
  • Veggies: Slice up a bell pepper, julienne two carrots, and chop a handful of spring onions for some freshness.
  • Protein: 200g of chicken breast, sliced into thin strips, will be our main star. But feel free to swap it for tofu, shrimp, or whatever your taste buds desire!
  • Flavour bomb: Mix 2 tablespoons of soy sauce, 1 tablespoon of oyster sauce, and 1 teaspoon of sesame oil for a delicious base.
  • Aromatic duo: Mince up 2 cloves of garlic and a 1-inch piece of ginger to add some real depth of flavour.
  • Spice it up (optional): If you like things hot, throw in some chilli flakes to your liking.
  • Finishing touches (optional): For a bit of extra flair, chop some more spring onions or sprinkle on some sesame seeds before serving.

Now that you have everything prepped…

How To Make The Best Stir-fry Noodles | Fab.ng

Stir-fry noodles in 8 easy steps:

Transform your kitchen into a sizzling haven with this flavour-packed stir-fry noodle recipe. It’s quick enough to conquer weeknight cravings yet impressive enough to grace your weekend table. Let’s get deeper into this culinary adventure, step by step:

  1. Noodle prep: Follow those package instructions and boil your noodles to perfection. Drain them and set them aside, ready to join the party later.
  2. Veggies chop: Unleash your inner chef and transform your bell peppers into vibrant slices and carrots into thin matchsticks. Don’t forget to slice your chosen protein (chicken, tofu, or your adventurous pick) into thin strips; they’ll cook up beautifully.
  3. Flavour foundation: Heat some oil in your pan or wok, creating a stage for culinary magic. Toss in the minced garlic and ginger, and their aroma soon becomes an irresistible invitation. Sauté them until golden and fragrant, awakening their secret flavours.
  4. Protein power: Add your chicken strips or tofu to the pan, stirring with gusto until they’re perfectly cooked through. Imagine the chicken achieving a beautiful golden tan while the tofu basks in its savoury warmth.
  5. Veggie fiesta: Toss in the sliced bell peppers and julienned carrots, letting them stir-fry until tender yet retaining a satisfying snap. Picture the bell peppers releasing their sweetness, while the carrots add a delightful textural contrast.
  6. Noodle reunion: Add the noodles to the pan, along with the soy sauce, oyster sauce, and sesame oil. Stir-fry, ensuring every noodle gets coated in the delicious sauce and mingles harmoniously with the veggies and protein.
  7. Spice things up (optional): Feeling adventurous? Sprinkle in some chilli flakes, adjusting the amount to your personal preference.
  8. Grand finale: One last stir to ensure everything is perfectly heated and beautifully combined. Now, taste your dish and adjust the seasoning if needed.

Plate up your food, and don’t forget the finishing touches. Garnish with chopped spring onions or a sprinkle of sesame seeds for an extra layer of visual and textural delight.

Now, sit back and savour each delicious bite. Keep in mind that cooking is fun, so experiment, adjust to your taste, and enjoy the journey!

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