Nutritionist recommends 6 types of natural liver-protecting foods

According to research from The Chinese University of Hong Kong, over a quarter of Hong Kong's adult population has non-alcoholic fatty liver disease. A nutritionist recommends 6 types of natural foods that help protect the liver and detoxify, with effective options even including eating kiwi fruit and egg yolks.

Nutritionist Yeung Sze-han posted on her Facebook page that the liver, as the body's most important organ for detoxification and metabolism, can easily become "overloaded" after periods of festive overeating and late nights. To help liver function recover quickly, you can supplement specific nutrients. She specifically recommends 6 types of natural foods that help nourish and protect the liver:

1. Vitamin B Complex: When the liver metabolizes alcohol, fat, and processes waste, it critically requires Vitamin B complex as a key coenzyme. Supplementing with adequate B vitamins can accelerate metabolic cycles and effectively reduce the liver's burden. Food sources include brown rice, oats, lean meat, dark green vegetables, and legumes.
2. High-Quality Protein: The amino acids resulting from protein breakdown are essential raw materials for the repair and regeneration of liver cells. Additionally, it helps the liver synthesize lipoproteins, which smoothly transport fat out of the liver, preventing fat accumulation. It is recommended to obtain it from eggs, soy products (such as tofu, soy milk), fish, and skinless white meat.
3. Vitamins C and E: Frequently consuming high-fat, high-sugar diets and staying up late can easily cause the body to produce numerous free radicals, leading to inflammation. Vitamins C and E are powerful antioxidants that protect liver cells from free radical damage. Foods rich in Vitamin C include guava, kiwi fruit, and citrus fruits. Vitamin E can be obtained from nuts, avocado, and extra virgin olive oil.
4. Glutathione: Glutathione is the most important substance in the liver for detoxification and antioxidant activity. Consuming specific phytochemicals can stimulate and increase the body's glutathione levels, thereby significantly enhancing detoxification capacity. Increase intake of cruciferous vegetables such as broccoli, cabbage, as well as garlic and onions.
5. Omega-3 Fatty Acids: Omega-3 fatty acids have excellent anti-inflammatory effects, helping to reduce inflammatory responses in the liver. They are particularly suitable for improving inflammation caused by excessive intake of saturated fats. Food sources include salmon, mackerel, saury (pike mackerel), walnuts, and flaxseeds.
6. Choline: Choline helps the liver metabolize fat, preventing excessive accumulation of triglycerides within the liver and helping to prevent fatty liver disease. It can be obtained from egg yolks, soybeans, and lean meat.

In addition to eating the above liver-protecting foods, Yeung also reminds us that to properly protect the liver, it is necessary to incorporate the following two lifestyle habits:

• Drink Enough Water: Drinking plenty of water helps metabolic waste be excreted more smoothly through urine.
• Restore Regular Sleep: Ensure the liver has adequate rest time for self-repair.

6 Common Symptoms of Fatty Liver: Pain in This Area is a Warning Sign

Hong Kong has over 1 million people with fatty liver disease. Fatty liver is categorized into "alcoholic fatty liver disease" and "non-alcoholic fatty liver disease." According to the Department of Health, fatty liver (or steatotic liver disease) refers to the accumulation of excess fat within liver cells. The development of fatty liver is also closely related to obesity, insulin resistance, diabetes, high blood lipids, and high blood pressure.

"Non-alcoholic fatty liver disease" refers to a range of liver conditions involving the accumulation of excess fat in liver cells (exceeding 5% of the liver's volume). The cause of fat accumulation is unrelated to excessive alcohol consumption or other secondary factors (such as medication or congenital metabolic defects). Common symptoms of fatty liver include:

• Loss of appetite
• Nausea
• Vomiting
• Discomfort in the upper right abdomen
• Fatigue
• In severe cases, it may lead to an enlarged liver

If not addressed promptly, fatty liver can progress to cirrhosis or liver cancer. An accurate diagnosis of fatty liver requires imaging tests such as ultrasound, computed tomography (CT) scan, magnetic resonance imaging (MRI), or a liver biopsy.