There are many kinds of food that can be good for your liver, such as oatmeal, olives and broccoli. But oily fish is also one of the best options.
It shouldn’t come as a surprise that a fishy approach will bring net gains. After all, one does not need to know too much about diet to be aware that white meat is healthier than red meat, with less unhealthy fat and plenty of the right proteins and vitamins needed to keep you healthy.
Of course, it is possible to make fish less healthy - such as when it is coated in batter in the traditional British fish and chip style, but in most cases it is an extremely healthy option.
However, to maximise the benefit for your liver you should look to eat lots of oily fish. This means you need to identify which species are best to consume and understand the benefits.
Commonly available oily fish include the following:
These and others contain two fatty acids, eicosapentaenoic acid and docosahexaenoic acid. These are found in the oil that is distributed throughout the bodies of these fish, whereas it is only found in the livers of white fish.
Oily fish has a range of benefits, some of which can have particular positive effects on liver health. A study in the World Journal of Gastroenterology noted the presence of fatty acids rich in Omega 3 is particularly significant because they help reduce inflammation. In the liver, they can help curb the accumulation of excess fat and keep enzyme levels in balance.
In particular, the study suggested oily fish will help fight non-alcoholic fatty liver disease.
All this can be added to the other great benefits of oily fish, which can help maintain eyesight, prevent dementia, reduce the risk of arthritis and improve cardiovascular health. Breast, mouth and skin cancers are all made less likely by eating it. Consuming fatty fish during pregnancy can help improve cognitive and motor development in children and cut the odds of developing asthma.
These benefits can be multiplied when oily fish is substituted for red meat.
However, eating oily fish alone can only be part of a strategy to maintain a healthy liver. Consuming other liver-friendly foods and also drinking coffee can help, as will cutting down on alcohol.
It is also worth noting that you cannot eat oily fish every day. While several portions a week will bring great benefits, it is worth noting that fish are subject to mercury contamination and while these levels are low, eating oily fish all the time can build up the levels to potentially harmful proportion.
You can also give your liver a huge boost by taking an antioxidant liver supplement such as de-liver-ance.