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3 Kinds of Health Foods That Are Good for Fatty Liver (the first kind is very common)

The normal treatment for fatty liver disease, whether it’s alcohol-related or not, is to reach a healthy weight through diet and exercise. So what should you eat?

In general, foods that fight cell damage, make it easier for your body to use insulin, or lower inflammation can help reverse the condition.

Since every person is different, you should work with your doctor to come up with an eating plan that’s right for you.

Non-alcoholic fatty liver disease (Non Alcoholic Fatty Liver Disease) is the most common type of liver disease, mainly defined as non-alcoholic liver cell abnormal fat accumulation (over 5%-10% of the total weight of the liver)

It is estimated that non-alcoholic fatty liver accounts for about 20 to 30% of the total population (about one in every three people suffers, and the ratio of male to female is about 2:1). The prevalence of obese people, hyperlipidemia, and diabetes is even higher. Stunning rate between 50%-90% Note 13

If the disease is not well controlled, it may turn to more serious non-alcoholic steatohepatitis NASH (mainly symptoms such as liver lobule inflammation, hepatocyte swelling, fibrosis, etc.). In addition to increasing the attack rate of cardiovascular disease, it may also develop further. Note 14 for serious liver diseases such as liver cirrhosis and hepatocellular carcinoma

Fatty liver health food


What are the health foods that are beneficial to fatty liver?

1. Fish oil omega-3

Fish oil is equivalent to omega-3 (EPA and DHA) in health ingredients. Omega-3 is an important essential fatty acid in the formation of human cell membranes and in the process of regulating inflammation. It is very important for maintaining health. Since the body cannot synthesize it, it must be made from food. Source intake (common sources are algae, fish, shrimp, shellfish and other seafood)

It is currently inferred that omega-3 is beneficial to fatty liver due to various mechanisms behind it, including activation of PPAR-alpha receptor1, inhibition of fat synthesis, improvement of insulin sensitivity, and enhancement of liver fat utilization2. NF-κB transcription factor, reducing inflammation, etc. Note 3 (partially animal experiments)

2. Vitamin D (Vitamin D)

Vitamin D is a fat-soluble nutrient, which is very important for the body’s calcium absorption and bone metabolism. In the human body, vitamin D is mainly produced naturally after the skin is exposed to sunlight, and there are few food sources.

Therefore, according to the survey, the vitamin D deficiency rate in adults is often between 14–55% (25-hydroxy vitamin D in the blood is less than 20 ng/ml is a serious deficiency), and almost one in two or three people lacks injection. 8

Most people’s impression of vitamin D is related to the regulation of bone growth, but in fact its deficiency will increase the incidence of various diseases (including type 2 diabetes, high blood pressure, hyperlipidemia, myocardial infarction, stroke, etc.). It also increases the probability of obesity, inflammation, and insulin resistance, and these diseases are also significantly related to non-alcoholic fatty liver. 7

In a meta-analysis, it was found that compared with the control group, the vitamin D concentration in the blood of non-alcoholic fatty liver patients was indeed lower than that of normal people, and the severe deficiency rate was also 1.26 times higher (25-hydroxy vitamin D is less than 20 ng/ml) Note 5

3. Carnitine (Carnitin)

Carnitine is a derivative formed when the body metabolizes amino acids. Its main function is to carry fatty acids into the mitochondria, and through the β-oxidation process, convert the fatty acids into energy ATP, which is used by body tissues.

Carnitine is involved in the metabolism of fat, and the process of producing energy is often referred to as “carnitine shuttle” in biochemistry. As long as the enzyme or substance in the reaction process is abnormal, fat may accumulate abnormally in blood vessels and tissues and cause mitochondria. Mitochondrial Dysfunction

The excessive production of reactive oxygen species and inflammatory hormones caused by mitochondrial disorders and inflammation of liver cells are considered to be one of the possible causes of alcoholic fatty liver. Note 12, supplementing with carnitine may help reverse this process , To restore the normal function of mitochondria Note 11


To sum up:

So far, for fatty liver, there are still no effective drugs that can completely eliminate excess fat in liver cells. The only most direct and effective first-line therapy is still weight loss (through diet and exercise), because obesity is almost caused by non-alcoholicity. The biggest cause of fatty liver (NAFLD)

If you don’t want fatty liver to worsen, you must pay attention to your diet, eat less high-calorie foods such as high sugar and high oil, exercise regularly, and avoid smoking and drinking. Although health foods are helpful in some aspects, they still cannot be completely eradicated. Symptoms, only for auxiliary purposes

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