Important functions of the liver
The liver is an essential organ in the human body which has over 500 vital functions which include elimination of toxins and other foreign substances from the bloodstream, storage of vitamins and glycogens, and breaks down, balances and creates nutrients. Other important functions are
- It produces Albumin which is a protein which carries hormones, vitamins and enzymes through the body. It also prevents the fluids in the bloodstream from leaking into other tissues.
- It filters the blood, which leaves the stomach and intestines, for toxins and other harmful substances. Along with this the liver also filters the bloodstream to remove any bacteria which can cause harmful infections.
- It produces bile which is important for the digestion process in the small intestines. Bile also helps in absorbing the blood clotting coagulants which are created using vitamin K.
Now that we have understood a few of the important functions performed by the liver, let’s see the signs of an unhealthy liver.
Symptoms of an unhealthy liver
As stated above liver is a vital organ in the human body. Malfunctioning of the liver can lead to harmful and dangerous health conditions. It is crucial to take good care of this organ. Poor dietary choices like consumption of alcohol and drugs, and eating oily food on a daily basis can lead to its damage. Liver diseases aren’t always noticeable, their signs and symptoms, if observed, can be as follows
- Skin and eyes that appear yellowish (jaundice)
- Chronic fatigue
- Loss of appetite
- Tendency to bruise easily
- Dark urine colour
- Swelling in the legs and ankles
- Itchy skin
These are a few commonly noticed symptoms of a liver disease. According to the statistics of the National Health Interview Survey conducted in 2018, around 1.8% of the adult population was diagnosed with a liver disease. In the U.S. between 1999 and 2019 there also were statistically significant increases in mortality from alcoholic cirrhosis in each 10-year age group from 25 to 85 and older. It also is notable that the largest increase was seven-fold in the age group 24 to 35 years and that the steepest increase was among those ages 65 to 74, as stated in a study conducted by the researches for the Florida Atlantic University’s Schmidt College of Medicine.
Let’s move on and look at the way in which we can satisfy the foodie in us as well as keep our liver healthy.
Foods That Are Good for the Liver
Some of the best foods and drinks that are good for the liver are as follows
Reishi mushrooms regulate liver enzymes
It has been proven that Reishi mushroom helps improve liver function by reducing the Hepatitis B virus in the body and detoxify harmful substances in the body. Reishi polysaccharides inhibit hepatitis B DNA polymerase, a major enzyme needed for replication. Starting in the 1970s, reishi was used for the treatment of viral hepatitis. In 86% chronic hepatitis B patients, reishi increased appetite in 94.2% and 78% in control patients, alleviated fatigue in 93% , decreased abdominal distention in 92.3% , decreased hepatomegaly in 45.8% , splenomegaly in 42.9%.
Coffee to help lower abnormal liver enzymes
Coffee is one of the best beverages to promote liver health. According to a study conducted by the members of the department of medicine of the University of California, it is proven that drinking coffee daily protects the liver helps lower the risk of cirrhosis, or permanent liver damage, in people with chronic liver disease. It increases levels of the antioxidant glutathione. Antioxidants neutralize harmful free radicals, which are produced naturally in the body and can damage cells.
Greens to prevent fat build up
Compounds found in green leafy vegetables, specifically spinach, help fight fatty liver diseases. A study conducted by the research students of the university of medical science, Tehran, in 2021 shows that eating spinach specifically lowered the risk of NAFLD, possibly due to the nitrate and distinct polyphenols found in the leafy green.
Oatmeal for fibre
Oatmeal is a fibre-rich, whole grain food which helps in reducing the risk NAFLD related diseases. Studies have shown that high fibre foods are effective for those with NAFLD and help in reducing triglyceride levels.
Garlic for a healthy diet
Garlic is not only a flavour booster but also a health booster. It is shown that garlic helps in reducing body weight and fat in people with fatty liver diseases. In a 2020 study, it is proven that patients with NAFLD that took 800 mg of garlic powder per day for 15 weeks saw reductions in liver fat and improved enzyme levels.
Nuts are high in fats
Nuts are high in fats, nutrients like vitamin E and other antioxidants. This composition is important for liver health and several other health benefits. A 2019 study found a diet higher in nuts to be associated with a decreased risk of non-alcoholic fatty liver disease. Nut intake has been associated with improved liver enzyme levels in people with NAFLD.
Olive oil improves insulin sensitivity
Olive oil is considered to be a healthy fat as it has positive effect on the overall health of humans. One small study including 11 people with NAFLD found that consuming 1 teaspoon (6.5 mL) of olive oil per day improved liver enzyme and fat levels. Several more recent studies have found similar effects of olive oil consumption in humans, including less fat accumulation in the liver, improved insulin sensitivity, and improved blood levels of liver enzymes. Fat accumulation in the liver is part of the first stage of liver disease. Therefore, olive oil’s positive effects on liver fat, as well as other aspects of health, make it a valuable part of a healthy diet.
The End Goal
The bottom line is that liver is a vital organ of the human body and it should be protected against diseases to help lead a healthy life. Including the foods stated above in our diet daily will help in achieving a healthy liver.