8 liver-friendly foods to add to your diet, as majority of cancer cases preventable
We all know the importance of eating healthily for our heart, gut, and brain – but there are some foods that are especially beneficial for your liver health, too.
Despite the liver's status as a vital organ that performs a number of important bodily functions, including removing toxins and fighting infection, it's easy to forget about looking after it. But recent statistics highlight the importance of prioritising your liver health.
Experts say that three in five liver cancer cases "are linked to preventable risk factors, mostly viral hepatitis, alcohol and obesity", but have raised concerns that cases caused by alcohol and obesity will increase in the coming years.
According to The Telegraph, scientists predict that, by 2050, around 21% of liver cancers will be caused by alcohol and 11% will be caused by a severe form of fatty liver disease, which occurs when excessive fat builds up in the vital organ.
Last year, analysis by Cancer Research UK revealed that the number of people dying from liver cancer had almost doubled in the last 20 years. The disease is now responsible for the deaths of 58,000 people in the UK each year, twice the rate recorded in the late 1990s.
Cancer Research UK said the figure is projected to continue rising by a further 10% by 2040, warning that liver cancer will have killed around 135,000 people by then.
While part of the rise in deaths has been driven by a growing British population, lifestyle factors also play a major role. Katrina Brown, senior statistics manager at Cancer Research UK, told The Independent that around half of all cases are preventable.
Drinking alcohol and smoking are key drivers of the increasing number of cases, as well as being overweight or obese. Brown added: "The notable thing for liver cancer is overweight and obesity is a key risk factor, and that has been steadily increasing in the UK – around two-thirds of UK adults are overweight and obese."
The number of people who have died with an underlying cause of liver disease in England has also risen in recent years. According to the Department of Health and Social Care (DHSC), this figure rose to 10,127 from 9,218 in 2019, increasing further to 10,521 cases in 2021.
Eating a healthy, well-balanced diet is important to protect your liver and keep it in good shape for longer. Certain foods have been found to enhance liver function, while others can help prevent or reverse liver damage, according to various studies.
Here are eight liver-friendly foods to incorporate into your daily diet:
1. Leafy greens
Leafy greens like spinach and kale are rich in antioxidants, vitamins and minerals, which can help protect the liver from oxidative damage. A 2019 study found that the chlorophyll in leafy greens also have detoxifying properties, which can help reduce liver toxicity.
2. Garlic
While the phrase 'there's no such thing as too much garlic' may not be strictly true, eating garlic does come with health benefits. Garlic contains sulfur compounds that improve liver enzyme activity, as well as anti-inflammatory and antioxidant properties, which can reduce oxidative stress in people with non-alcoholic fatty liver disease, one study suggested.
3. Beetroot
Bright red beetroot is known to help with high blood pressure, as it's rich with dietary nitrates. This root vegetable also contains betalains, a type of antioxidant, and compounds that may support liver detoxification by increasing the liver's production of detoxifying enzymes.
4. Turmeric
Curcumin, the active compound in turmeric, has strong anti-inflammatory and antioxidant properties. A clinical trial published in the journal Hepatology showed that curcumin supplementation reduced liver inflammation in patients with non-alcoholic fatty liver disease.
5. Green tea
A 2006 study, published in the International Journal of Molecular Medicine found that green tea extract improved liver function and reduced fat accumulation in the organ. This is believed to be thanks to the antioxidants called catechins that green tea is rich in.
6. Cruciferous vegetables
Cruciferous vegetables refer to vegetables like broccoli, Brussels sprouts and cauliflower. They are rich in fibre and vitamins, as well as glucosinolates, which researchers believe stimulate the production of detoxifying enzymes in the liver and protect against oxidative damage.
7. Lentils and beans
Experts often sing the praises of lentils and beans as a nutritious source of fibre and protein that is suitable for vegetarians and vegans. But that's not all – the high fibre content in lentils and beans can contribute to helping reduce liver fat accumulation and improving liver function.
8. Artichokes
Researchers published a study in Phytotherapy Research that found artichoke extract, which contains cynarin, can aid in improving liver function. Cynarin is a compound known to stimulate bile production, which can helps with the detoxification process and protects liver cells.
Read more about diet and nutrition:
I'm a nutritionist on a budget and here's how I get my five-a-day for much less (Yahoo Life UK, 6-min read)
9 cheap, healthy and easy meal ideas with less than 6 ingredients (Yahoo Life UK, 9-min read)
5 ultra-processed foods you shouldn't stop eating (Yahoo Life UK, 5-min read)
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