The liver is the body's largest detoxification organ and is responsible for removing toxins and waste products from the body, as well as breaking down and converting nutrients. However, an unhealthy diet Xi habits and lifestyle may lead to an increased burden on the liver, which can lead to fatty liver disease.
If action is not taken in time, fatty liver can develop further, leading to diseases such as hepatitis, cirrhosis, and even liver cancer. Therefore, we need to pay more attention to our liver and maintain healthy Xi. Today, I will introduce you to 9 nutrients that are good for the liver to help us better maintain liver health.
1. What causes fatty liver?
In layman's terms, fatty liver is when there is too much fat in the liver. So, why do you get fatty liver?In fact, there are many reasons.
First of all, unhealthy diet Xi habits and lifestyle are one of the important factors that lead to fatty liver disease. If you like to eat high-fat, high-sugar, high-calorie foods, these foods will produce a lot of fat in your body, and the liver is the organ responsible for breaking down and transforming these fats, so the accumulation of fat in the liver will continue to increase.
Secondly, alcohol abuse is also a common cause of fatty liver disease. Alcohol has a direct toxic effect on the liver, causing fat to accumulate in the liver. Long-term heavy alcohol consumption can cause gradual damage to the liver, eventually leading to fatty liver.
In addition, certain medications can also cause fat to accumulate in the liver. For example, some antibiotics, anti-epileptic drugs, hormones, etc., may affect the normal function of the liver, leading to fatty liver.
Obesity is also an important factor in fatty liver disease. If you are too obese, then your liver may be affected by too much fat. Obesity causes fat to accumulate in various organs throughout the body, including the liver.
In addition, metabolic disorders are also one of the causes of fatty liver. Some diseases, such as diabetes, high blood pressure, high cholesterol, etc., may affect the normal function of the liver, leading to fatty liver. Finally, genetic factors may also contribute to the predisposition of fatty liver disease in some people. Because their genes may affect the metabolism of fat in the liver.
Second, reverse fatty liver and supplement these 9 nutrients!
01. Dietary fiber.
Dietary fiber is a carbohydrate that cannot be digested and absorbed by the human body, which can promote intestinal peristalsis and help digestion and excretion of waste. In addition, dietary fiber can also reduce the absorption of cholesterol, reduce blood sugar and blood lipid levels, and prevent the occurrence of cardiovascular disease and fatty liver. It is recommended to increase the intake of foods rich in dietary fiber, such as whole grains, legumes, vegetables and fruits.
02. Vitamin B
B vitamins are a group of water-soluble vitamins that are essential for the proper functioning of the liver. Among them, vitamins B1, B2, B3, B5 and B6 are essential nutrients for liver metabolism. They help the body break down fats and proteins and boost the metabolism of carbohydrates, while deficiencies in these vitamins can lead to fatty liver and other liver problems.
03. Protein.
Protein plays an important role in liver health. It repairs liver cells and promotes the regeneration of liver cells, thus helping to maintain the normal functioning of the liver.
In addition, protein can also enhance the body's immunity and resistance, helping to prevent and** liver disease. To maintain liver health, it is recommended to consume enough protein through high-protein foods or nutritional supplements, such as lean meats, fish, eggs, legumes, nuts and seeds.
04. Vitamin C
Vitamin C is a powerful antioxidant that protects the liver from free radical damage. Free radicals are molecules with unpaired electrons that can attack and damage cell membranes and DNA, leading to cell death or mutations.
Vitamin C reacts with free radicals, converting them into harmless compounds, thereby reducing oxidative stress and inflammation. These reactions are closely related to the occurrence and progression of fatty liver. Adequate vitamin C intake through food or supplements can help prevent fatty liver disease.
05. Polyunsaturated fatty acids.
Polyunsaturated fatty acids, such as omega-3 fatty acids, are healthy fats that have benefits for both cardiovascular health and brain function. They can lower cholesterol and triglyceride levels and prevent the occurrence of cardiovascular disease and fatty liver.
Foods rich in polyunsaturated fatty acids include fish (especially deep-sea fish), nuts, olive oil, etc. A moderate intake of polyunsaturated fatty acids is recommended to help maintain good health.
06. Vitamin E
Vitamin E is a fat-soluble antioxidant that protects the liver and other body cells from free radical damage. It can also inhibit the oxidative reaction of fat, thereby reducing the occurrence and progression of fatty liver. Vitamin E** includes vegetable oils, nuts, seeds, and olive oil, among others. It is recommended to get enough vitamin E through diet or supplements.
07. Zinc. Zinc is an essential mineral that is essential for the proper functioning of the liver. It is involved in the reactions of hundreds of enzymes, including fat metabolism and protein synthesis. Zinc also boosts the power of antioxidants and protects the liver from free radical damage.
Zinc deficiency can lead to fatty liver and other liver problems. It is recommended to get enough zinc through food or supplements. Foods rich in zinc include nuts, seeds, legumes, and meat, among others.
08. Lecithin.
Lecithin is a fat-soluble nutrient that can promote the liver to metabolize fats, remove cholesterol and triglycerides from the blood, and prevent the occurrence of cardiovascular diseases and fatty liver. In addition, lecithin can also enhance liver function, improve immunity, and prevent cirrhosis and other liver diseases.
It is worth mentioning that the right combination of lecithin and fish oil can often have a synergistic effect. It is advisable to consume enough lecithin through food or supplements, and foods rich in lecithin include egg yolks, soybeans, sesame seeds, and sunflower seeds.
09. Selenium. Selenium is an essential mineral with antioxidant and anti-inflammatory effects. It binds to glutathione peroxidase, which helps scavenge free radicals and oxides. In addition, selenium can also protect the liver from viruses and bacteria, preventing diseases such as cirrhosis. It is recommended to get enough selenium through food or supplements. Foods rich in selenium include seafood, meat, nuts, and seeds, among others.
In conclusion, to prevent fatty liver disease, we need to consume enough nutrients such as protein, vitamin B, dietary fiber, vitamin C, and lecithin. These nutrients play an important role in maintaining liver health and can help us prevent and improve fatty liver disease.
Through reasonable diet and adjustment of living Xi, we can "eat back" fatty liver and escort liver health. Finally, I hope everyone can keep their liver healthy and stay away from fatty liver