12 top foods that are good for the liver There is no one food or list of foods that will magically protect your liver. Maintaining a healthy liver is about maintaining a healthy body. There is definitely an association between some conditions and liver disease, such as high cholesterol, high blood pressure, insulin resistance, abdominal obesity, and diabetes. It therefore makes sense to lead a lifestyle that prevents and/or manages these conditions. Consume the right amount of kilojoules to maintain a healthy weight, have lots of fibre to keep your digestive tract healthy and reduce cholesterol levels, and eat only a small amount of fat. Of the fat you do eat, try to have more unsaturated fats than saturated. Below is a list of foods that stand above the rest in their food group that will help you achieve these things. Note: If you have been diagnosed with some kind of liver disease, you may have specific dietary requirements for protein, salt and fluid intake. Speak to your doctor or dietitian.
1. Almonds Other sources: other nuts (all except coconut, which contains saturated fat). Benefits: Almonds are packed with nutrients – fibre, riboflavin, magnesium, iron and calcium. In fact, almonds have more calcium than any other nut – 75mg in one serving (about 23 almonds). Like all nuts, almonds provide one of the best plant sources of protein. And nuts are also good for your heart as they contain unsaturated fats – a healthier type of fat that helps to lower blood cholesterol levels. Recommended intake: Aim for 1 – 2 tablespoons of raw unsalted almonds (or other nuts) five times per week.
2. Oats Other sources: brown rice, couscous Benefits: Eating oats on a regular basis may lower cholesterol levels, reduce heart disease risk and prevent type 2 diabetes. It is thought that this is because oats have
a high soluble fibre content, a low Glycaemic Index, and they are a whole grain, meaning they contain many essential vitamins and minerals. Recommended intake: Oats, brown rice and couscous fall into the ‘breads and cereals’ food group. Also in this group are foods like wholegrain bread, breakfast cereals and crackers, pasta, rice and noodles. You should have 4 – 8 serves of ‘breads and cereals’ per day, depending on how physically active you are. 1 serve is equal to 2 slices of bread, 1 cup of cooked pasta, rice, noodles or couscous, 1 cup of cooked porridge or 1 1/3 cups of breakfast cereal flakes. Aim for ½ - 1 serve of your 4 – 8 serves/day to be oats, brown rice or couscous.
3. Blueberries Other sources: cranberries, boysenberries, strawberries, currants, blackberries, cherries. Benefits: Blueberries are high in plant compounds (phytonutrients). As with cranberries, phytonutrients in blueberries may help prevent urinary tract infections. Blueberries may also improve short-term memory, promote healthy aging, and lower your risk of heart disease and cancer. They are a low-kilojoule source of fibre, potassium and vitamin C, and have been shown to have anti-inflammatory properties. 1 cup of fresh blueberries has 350 kilojoules, 3.6 grams of fibre and 14 mg of vitamin C. Vitamin C helps form the connective tissue collagen, keeps your capillaries and blood vessels healthy, and aids in the absorption of iron. Recommended intake: All fruit is healthy for you and you should aim to have two servings of fruit per day. I serve is equal to one medium piece of fresh fruit, 1 cup of diced fresh, or 2 tablespoons of dried. Of these serves, aim to have 4 – 5 serves per week as blueberries or other sources listed above.
4. Salmon Other sources: all fish, predominantly oily (salmon, mackerel, tuna, marlin, swordfish, sardines, herring, trout), oysters, clams. Benefits: Omega 3 fatty acids, a type of unsaturated fat, lower heart disease and stroke risk by decreasing cholesterol and triglyceride levels, slowing down the growth of artery-clogging plaques, and lowering blood pressure. Omega 3’s have also been shown to help reduce inflammation associated with arthritis, and may possibly help with memory loss and Alzheimer's disease. There is some evidence to show that it reduces depression as well. In addition to being an excellent source of
omega-3s, fish is low in saturated fat and is a good source of protein. Omega-3s are most prevalent in fatty, cold-water fish: Other forms of omega 3’s are available in fortified eggs, flax seed (linseed), and walnuts. Recommended intake: Aim to eat fish (fresh and/or canned) 2 – 4 times per week.
5. Soybeans Other sources: soymilk, soy yoghurt, soy custard, soy icecream, tofu, soy-based meat substitutes (bacon, sausages etc) Benefits: soy is an extremely high quality protein that has no cholesterol or animal fat, is low in saturated fat and high in fibre. Soy is one of nature’s super-foods that can reduce your risk of heart disease and stroke, helps prevent osteoporosis, and may help protect against certain cancers like breast, prostate and bowel cancer. It also helps alleviate hot flushes during menopause. There has been some controversy in recent times over the relationship between soy and cancer. There are now over 3000 scientific research papers on soy and there is no sound evidence which demonstrates any negative health effects in humans from consuming soy foods as part of a balanced diet. Recommended intake: 1 – 4 servings per day, such as soymilk on your cereal, tofu in your evening meal and/or soy ice-cream for dessert.
6. Tea Other sources: green or black tea. Benefits: Tea is rich in antioxidants, which help protect our body’s cells against damage and mutation. The overall antioxidant power of black tea is the same as green tea, but green tea does have ECGC, a powerful antioxidant that may inhibit the growth of cancer cells. Black tea in particular may boost the immune system, lower the risk of stroke and may prevent osteoporosis. Recommended portion: 1 cup per day.
7. Yoghurt Other sources: milk, cheese, custard.
Benefits: Dairy foods are the best sources of calcium. Calcium promotes strong bones and a healthy heart. Yoghurt in particular has additional benefits of pre- and probiotics, which promote a healthy digestive tract. Dairy is naturally high in saturated fat, and because the link between saturated fat and heart disease is clear, most people in the general population should be having reduced fat, low fat or no fat varieties. Also, be aware that ice-cream, cream and soft cheeses such as brie and camembert are relatively low in calcium and high in saturated fat. Recommended intake: Aim to have 3 serves of reduced fat dairy per day. 1 serve is equal to 1 cup (250mL) milk, 1 tub (200g) yoghurt or 40g of hard cheese.
8. Broccoli Other sources: Brussels sprouts, cabbage, cauliflower Benefits: Aside from having important nutrients such as calcium, potassium, folate and fibre, broccoli contains phytonutrients – a group of compounds that may help prevent chronic diseases, such as heart disease, diabetes and some cancers. Broccoli is also a good source of vitamins A and C – antioxidants that protect your body's cells from damage. These foods have also been linked with reducing the incidence of birth defects, boosting the immune system and building/maintaining strong healthy bones. Recommended intake: All vegetables are healthy and you should make an effort to eat a wide variety. Aim for 5 serves of vegetables per day, with only one serve being starchy vegetables (potato, sweet potato, corn). One serve of vegetables is equal to ½ cup of cooked, 1 cup of raw/salad or 1 medium potato. Of the 4 serves of nonstarchy vegetables, aim for one serve each day to be broccoli, brussel sprouts, cabbage or cauliflower.
9. Kidney beans Other sources: other legumes, e.g. chickpeas, cannalini beans, borlotti beans, baked beans, three bean mix. Benefits: Kidney beans and other red beans are good sources of iron, magnesium, phosphorus, potassium, copper and thiamin. Other legumes, such as chickpeas, cannalini beans and borlotti beans are also great choices. All legumes are low in fat, low in kilojoules and are high in dietary fibre. Red beans also contain phytonutrients that may help prevent chronic diseases, such as heart disease, high blood cholesterol, high blood pressure, and cancer. Legumes, although plant foods, are
very high in protein and thus serve as a meat-alternative for vegetarians. Legumes are categorised into the vegetable group and also the meat group. Recommended intake: 1 serve is ½ cup of canned/cooked legumes. Aim to have 4 servings per week.
10.
Spinach
Other sources: baby spinach, silver beet, turnips, dark lettuce Benefits: Spinach is high in vitamins A and C and folate. It's also a good source of riboflavin, vitamin B-6, calcium, iron and magnesium. The plant compounds in spinach may boost your immune system and may help keep your hair and skin healthy. Recommended intake: 1 serving is ½ cup of lightly steamed or 1 cup of raw. Aim to have 1 serving 2 – 3 times per week.
11.
Pumpkin
Other sources: carrots, squash, sweet potatoes, capsicum Benefits: These vegetables are high in the antioxidant beta carotene. Food sources of beta carotene, which are converted to vitamin A in your body, may help slow the aging process and reduce the risk of some cancers, such as lung, colon, bladder and breast. Unlike true Vitamin A, beta-carotene is not toxic to the liver if consumed in large amounts – excesses are broken down and excreted through the kidneys. Pumpkin is also a good source of fibre, vitamins B6, C and E, folate and potassium. And like all vegetables, they're fat-free and low in kilojoules. Recommended Portion: Like other vegetables, one serve equals ½ cup of cooked or 1 cup of raw/salad. Aim for 5 serves of vegetables per day, with only one serve being starchy vegetables (potato, sweet potato, corn). Aim for one of your 5 serves of vegetables to be pumpkin or one of the ‘other sources’ listed above.
12.
Vegetable juice
Benefits: Vegetable juice contains the vitamins, minerals and other nutrients found in the original vegetables and it is an easy way to include vegetables in your diet. Tomato juice and vegetable juices that include tomatoes are good sources of lycopene, an antioxidant that may reduce the risk of heart attack, prostate cancer
and possibly other types of cancer. Vegetables, unlike fruit, contain no (or very little) sugar and hence vegetable juices are a low kilojoule, nutrient dense drink. Carrot, celery, beetroot, cucumber, capsicum, tomato, and ginger can all be juiced. You can also buy commercial vegetable juices; however be sure to select the low-sodium varieties. Recommended intake: If you regularly meet your recommended 5 serves of vegetables per day, aim to have one vegetable juice drink once per week. However, if you struggle to eat enough vegetables, use vegetable juices more often to help you meet your vitamin and mineral requirements. Keep in mind, however, that vegetable juices do not contain the fibre from whole vegetables, and hence you should make an effort to include vegetables in your daily diet.
----------------------------Our thanks to Hepatitis Australia and Dr Jill Benson for this factsheet.
For more information, call Hepatitis SA on 1800 437 222.