Foods suitable for fatty liver| Dr. Maryam Saboktakin – Nutritionist in Tehran

To overcome liver problems, it is better to consult a nutritionist in Tehran to guide you in choosing the right foods. In the first stage, your goal should be to consume non-starchy vegetables and fruits.

Choosing low-fat proteins such as fish, chicken, beans and nuts can also be useful for you. Note that consumption of red meat, bacon and other processed meats should be limited. Instead of refined grains, it is better to use whole grains such as brown rice or oatmeal.

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For breakfast, choose familiar sources of omega-6 fats, including seeds and nuts, vegetable oils, eggs, and tofu. Some suitable options are:

  1. Tofu with bell peppers, mushrooms and beans
  2. Smoothie with strawberries and bananas
  3. Poached eggs with peanut butter and toast

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  • Fasting consumption of fruits and vegetables for fatty liver

A diet rich in fruits and vegetables can help the body fight fatty liver and, in addition, be effective in weight loss and prevention or control of type 2 diabetes. It is recommended to eat 4 to 5 servings of vegetables daily; Among them, non-starchy vegetables that have few simple carbohydrates are preferred.

Examples of these vegetables include artichoke, asparagus and celery. Also, include all kinds of fruits, especially apples, grapes, and citrus fruits such as oranges and lemons in your diet. Raw grapes and grape juice can help increase the level of antioxidants and protect the liver.

  • Boiled eggs

Choline is one of the nutrients that may play a role in the prevention of fatty liver disease. Eggs are a good source of choline and can help maintain optimal liver function. Of course, it should be consumed in moderation.

  • Low-fat Greek yogurt

Greek yogurt is good for the liver because it is easier to digest and has more protein. This type of yogurt has less sodium than regular yogurt and can help liver health.

  • Low-fat cheese

Dairy products can be a good source of calcium and protein, but some of them contain a lot of fat. Therefore, it is better for people with fatty liver to use low-fat cheeses such as mozzarella cheese made from skim milk.

  • wheat bread

Choosing the best type of bread for fatty liver is very important. It should be said that whole grains such as whole grain bread, oats, and brown rice can help improve liver health and prevent fatty liver disease due to their high fiber content.

  • Oatmeal

Foods that are high in fiber protect the liver from inflammation and also reduce the risk of obesity, diabetes and non-alcoholic fatty liver disease (NAFLD). Studies have shown that a nutritious diet rich in high-fiber foods such as oats can be effective for people with NAFLD and help lower triglyceride levels.

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  • Avocado

Avocado is part of many foods that help improve liver health. Researchers have reported that consuming avocados helps reduce body fat or blood fats and prevents liver damage in people with non-alcoholic fatty liver disease (NAFLD).

  • Mint tea

Mint contains menthol, which has been shown to have cholesterol-lowering effects and help reduce fat accumulation in the liver. By helping to regulate the level of cholesterol, ginger mint tea can prevent more accumulation of fat in the liver and bring a healthier function to the liver.

  • Hot water with lemon and honey

The combination of hot water and lemon has many benefits for patients with fatty liver. Although scientific evidence is limited, some studies have suggested lemon benefits for fatty liver. Lemon juice protects liver health by helping to detoxify the body and improve the digestive system. However, it should be considered as an adjunct to other treatment methods and not as a substitute for medical treatments or lifestyle changes.

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  • Olive oil

Olive oil improves insulin resistance, increases the release of triglycerides from the liver, and reduces the flow of free fatty acids from peripheral adipose tissue to the liver. A study showed that treatment with a balanced diet rich in olive oil helps a lot to improve the liver.

  • Walnuts and almonds

Walnuts are among the most useful foods to reduce the symptoms of fatty liver disease. Compared to other nuts, walnuts have a higher antioxidant and fatty acid content, the most omega-6 and omega-3 fatty acids, the most polyphenol antioxidants and a good source of vitamin E.

  • Flaxseed

Vitamin E is a powerful antioxidant that can protect the liver from damage, and flaxseed is an important source of this vitamin. Flaxseed positively changes the level of liver fat, which is associated with a decrease in liver cholesterol and triglyceride levels.

  • Korea

Butter is one of the foods that should be avoided if you have fatty liver because its risks are greater than the pleasure of eating and experiencing its taste. Olive oil as a healthy fat and avocado as a good source of unsaturated fats are suitable options for consumption by patients with fatty liver.

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  • Turmeric

Many studies show that turmeric contains curcumin, which plays a role in the treatment of non-alcoholic fatty liver disease. Turmeric may also help reduce liver inflammation.

  • Watermelon juice

Watermelon is rich in antioxidants such as lycopene and vitamin C and helps protect liver cells from damage caused by free radicals. In addition, the high content of watermelon juice helps to eliminate toxins from the body and improve liver function.

  • Natural coconut water

Surprisingly, coconut water is effective in reducing free radical damage in the body. The results of an experiment showed that the antioxidants in coconut water modify free radicals in the body to reduce their impact on your health. In addition, coconut water has liver protective properties. In addition to this benefit, coconut water is also effective in reducing high cholesterol markers in the bloodstream.

  • vegetable juice such as cucumber, carrot and kale

Vegetables rich in nutrients have significant effects on the body and help to reduce blood pressure, detoxify the liver and improve the condition of fatty liver. If you have fatty liver disease, you should add vegetables to your meals. For example, cucumber is a good example of vegetables that help fight fatty liver and provide important nutrients to maintain liver health and keep the body hydrated.

Carotenoids in carrot juice lead to strengthening of liver health. Several studies show that the anti-inflammatory and antioxidant effects of carotenoids protect the body against fatty liver disease.

  • Spinach and lemon juice smoothie

Celery is known to increase the production of enzymes in the body that are vital for various metabolic processes, including in the liver. It also helps reduce the accumulation of fat in the liver, a key factor in preventing diseases such as non-alcoholic fatty liver disease (NAFLD). The high content of water and antioxidants in celery help to detoxify the liver.