A Healthy Liver Food Reference

The liver is the most efficient battery in the world. It supports in powering our body by storing energy and releasing it when required. It converts the food we eat into chemicals that are essential for life. It is therefore imperative that we make a wise choice of the food we eat so that it keeps such a vital organ as our liver always healthy.

These diet tips may help in ensuring a well-functioning liver.

-have a well balanced diet while you ensure to have low fat foods

-eat small, regular meals

- do not skip meals nor over-eat

- drink at least 6 to 8 glasses of fluids, preferably water, daily

- avoid alcohol (if you drink, have no more than 1 to 2 drinks on any occasion. Do not drink daily)

- Few herbal supplements may be harmful to the liver and overdose of few vitamins, especially Vitamin A, too may pose danger to the liver. Consult your doctor.

- Organic food is always preferable. The liver is less loaded if we intake lesser pesticides, chemicals, hormones, antibiotics etc.

- Eat fresh, in-season, firm and clean fruits and vegetables that are washed thoroughly prior to consumption to remove pesticides.

- Have as much of fruits and vegetables with bright pigments - like red, orange, green and yellow

- Maximise the intake of raw vegetables with high-sulphur content - like cabbage, cauliflower, broccoli, garlic, onions etc

-Instead of boiling, cook vegetables by baking or steaming which helps retain nutrients.

- Prefer whole-grain products over refined/bleached grain products (e.g. prefer wheat over Maida)

VEGETABLES: Carrots, Cabbage, Tomatoes, Broccoli, Sprouts, Lettuce, Asparagus, Spinach, Green peas, Potatoes, Yams

FRUITS: Papaya, Mangoes, Berries, Citrus fruits, Canned fruit with no sugar added or packed in its own juice, Avocado, Olives, Cantaloupe, Apples, Kiwi

BAKERY: Bread, rolls, pitas, tortillas, bagels etc

Whole-grain: Rye, Rice, Multi-grain, Stone ground

PASTA & NOODLES: Whole-grain, Rice noodles (fresh or dried), Corn noodles, Potato, Buckwheat

LEGUMES: Split peas (green and yellow), Lentils (red and brown), Chick peas, Kidney beans, Navy beans, Black beans, Pinto beans

NUTS & SEEDS: Almonds, Cashews, Walnuts, Hazelnuts, Pecans, Peanuts

DAIRY & BEVERAGES: Lower or reduced fat milk (skim or <2% fat), yogurt and cheese, Non-hydrogenated margarine, Fortified Soy milk, Rice milk (un-sweetened), Water (spring, distilled or filtered), Green tea (contains antioxidants)

A note on Coffee: Caffeine may tend to rid the body of minerals such as Calcium and may be avoided if you have liver disease or if you are menopausal or post-menopausal. Several recent studies however have reported that coffee may help in case of cirrhosis and liver cancer and as reported by few studies may even reduce the risk of liver cancer as compared to non-drinkers. However, it is recommended to consult your doctor to see whether coffee should or should not be avoided.

OILS (cold pressed virgin, vegetable and seed oils): Olive, Flaxseed, Safflower, Sunflower, Sesame, Canola, Peanut, Soybean, Corn

MEAT, EGGS & SEAFOOD (preferably free-range/wild): Chicken (with skin removed), Lamb, Lean cuts or lean/extra-lean ground beef or pork, Eggs, Tuna, Salmon, Mackerel, Trout, Char, Herring, Shellfish, Sardines

 RICE & GRAINS: Wheat, Couscous, Quinoa, Buckwheat , Rye, Barley, Oats, Bran, Brown rice, Wild rice, Amaranth, Brazil nuts

 100% fruit and vegetable juices (fresh/bottled/canned & additive-free)

This isn’t an exhaustive list of healthy food choices nor is it meant to replace the advice of your doctor or dietician. In case you suffer from a specific health condition or are looking for counseling on nutrition, please consult with your health care provider.

Visit Hospitals in Hyderabad for more details.