🅳🅴🆃🅾🆇 🅳🅸🅴🆃 🅳🅾🅴🆂 🅸🆃 🆆🅾🆁🅺?

𝘛𝘩𝘦 𝘥𝘪𝘭𝘦𝘮𝘮𝘢 𝘰𝘧 𝘢 𝘥𝘦𝘵𝘰𝘹 𝘥𝘪𝘦𝘵 𝘸𝘰𝘶𝘭𝘥𝘯’𝘵 𝘸𝘰𝘳𝘬 𝘪𝘧 𝘺𝘰𝘶𝘳 𝘭𝘪𝘷𝘦𝘳 𝘪𝘴 𝘯𝘰𝘵 𝘵𝘢𝘬𝘪𝘯𝘨 𝘱𝘢𝘳𝘵 𝘪𝘯 𝘵𝘩𝘪𝘴 𝘱𝘳𝘰𝘤𝘦𝘴𝘴. 𝘈𝘯𝘺 𝘥𝘪𝘦𝘵 𝘵𝘩𝘢𝘵 𝘪𝘯𝘵𝘳𝘰𝘥𝘶𝘤𝘦𝘴 𝘰𝘧 𝘥𝘦𝘵𝘰𝘹 𝘱𝘭𝘢𝘯 𝘴𝘩𝘰𝘶𝘭𝘥 𝘦𝘮𝘱𝘩𝘢𝘴𝘪𝘻𝘦 𝘺𝘰𝘶𝘳 𝘭𝘪𝘷𝘦𝘳. 𝘚𝘶𝘱𝘱𝘭𝘦𝘮𝘦𝘯𝘵𝘪𝘯𝘨 𝘵𝘩𝘦 𝘱𝘳𝘰𝘱𝘦𝘳 𝘥𝘪𝘦𝘵 𝘧𝘰𝘳 𝘵𝘩𝘦 𝘭𝘪𝘷𝘦𝘳 𝘸𝘰𝘶𝘭𝘥 𝘳𝘦𝘴𝘵𝘰𝘳𝘦 𝘢𝘯𝘥 𝘳𝘦𝘫𝘶𝘷𝘦𝘯𝘢𝘵𝘦 𝘵𝘩𝘦 𝘭𝘪𝘷𝘦𝘳 𝘤𝘦𝘭𝘭𝘴 𝘸𝘩𝘪𝘤𝘩 𝘩𝘦𝘭𝘱𝘴 𝘪𝘯 𝘤𝘢𝘳𝘳𝘺𝘪𝘯𝘨 𝘰𝘶𝘵 𝘪𝘵𝘴 𝘮𝘦𝘵𝘢𝘣𝘰𝘭𝘪𝘤 𝘧𝘶𝘯𝘤𝘵𝘪𝘰𝘯 𝘦𝘧𝘧𝘦𝘤𝘵𝘪𝘷𝘦𝘭𝘺.

Liver impacts so many other organs. It performs 500 tasks to keep the body healthy. When you consume or eat anything, whether it’s food, alcohol, medicine or toxins. Eventually it gets filtered by the liver. This organ knows when to detoxify, remove the toxins out of the body, to store the nutrients and when to release them back into the blood. How cool this organ isn't it.!

Unfortunately, we're rarely acknowledge our action might burden the liver. Too much burden to liver contribute to Non- Alcoholic fatty liver disease(NAFLD).

˜”*°•.˜”*°• Did you know •°*”˜.•°*”

Nonalcoholic fatty liver disease (NAFLD) is a very common liver disorder in Western countries. Lately, it has been found to be prevalent in Asia as well. It is a benign disease unless it develops into fibrosis.(Khammas et al., 2019)

Aren't we supposed to give some attention to this essential organ. This pictures provide some insight on your liver health. Progress your liver health with some of these liver tonic foods in your daily meal.

Incorporating liver tonic foods into your diet is a natural and healthy way to help keep your liver functioning at its best. By adding these few of listed foods eventually boost your liver health.

˜”*°•.˜”*°•

• Walnut= It has the most omega-6 and omega-3 fatty acids, as well as polyphenol antioxidants which aid in reducing fat. Interestingly one of the recent study reported people who ate walnuts at least 5 or 6 times a week had significantly greater liver (intrahepatic) fat loss than those who ate walnuts less often(Gupta et al., 2015; Meir et al., 2021)

• Citrus Fruit= Citrus fruits contain a number of secondary metabolites and bioflavonoid especially fruit peels that boost the action of protective enzymes in the liver (Hu et al., 2021)

• Cabbage, broccoli & Brussels sprouts =The active ingredient “ sulforaphane” enhance the liver’s natural detoxification enzymes, protect it from damage, and improve blood levels of liver enzymes which helps in reducing liver damage and fatty liver progression(Cheng et al., 2021)

• Garlic= It contain selenium that act as liver cleanser which trigger liver enzymes and naturally flush out the toxins from your body.(Zou et al., 2018)

• Turmeric= This Indian spice is has magic active ingredient " curcumin" that flushes the toxins out and improves the production of bile, and allow the enzymes repair cells in the organ.(Mansour-Ghanaei et al., 2019)

• Beetroot= This been used as remedy to activate liver enzymes and increase bile, which helps the liver's detox function. Betalains in the beetroot, protect the liver from oxidative damage, inflammation and increase its natural detoxification enzymes. (Liliana & Oana-Viorela, 2020) •°*”˜.•°*”˜

Those liver tonic food that mentioned above sounds familiar to you isn't'. This is not new, Your power to heal is the new transformation. IF you help your liver to unload its burden then your effort to reach your health goals will be faster and easier. Nothing much, be wise on selecting foods and increase your liver tonic foods often in your meal. Again adequate consumption is the key, so do not getting overboard on these liver tonic foods too.

References

1. Cheng, G., Ma, T., Deng, Z., Gutiérrez-Gamboa, G., Ge, Q., Xu, P., Zhang, Q., Zhang, J., Meng, J., Reiter, R. J., Fang, Y., & Sun, X. (2021). Plant-derived melatonin from food: A gift of nature. Food and Function, 12(7), 2829–2849. https://doi.org/10.1039/d0fo03213a

2. Gupta, V., Mah, X. J., Garcia, M. C., Antonypillai, C., & Van Der Poorten, D. (2015). Oily fish, coffee and walnuts: Dietary treatment for nonalcoholic fatty liver disease. World Journal of Gastroenterology, 21(37), 10621–10635. https://doi.org/10.3748/wjg.v21.i37.10621

3. Hu, M., Zhang, L., Ruan, Z., Han, P., & Yu, Y. (2021). The regulatory effects of citrus peel powder on liver metabolites and gut flora in mice with non-alcoholic fatty liver disease (NAFLD). Foods, 10(12). https://doi.org/10.3390/foods10123022

4. Khammas, A. S. A., Hassan, H. A., Salih, S. Q. M., Kadir, H., Ibrahim, R. M., Nasir, N. N. M., & Mahmud, R. (2019). Prevalence and risk factors of sonographically detected non alcoholic fatty liver disease in a screening centre in Klang Valley, Malaysia: an observational cross-sectional study. Porto Biomedical Journal, 4(2), e31. https://doi.org/10.1016/j.pbj.0000000000000031

5. Liliana, C., & Oana-Viorela, N. (2020). Red Beetroot: Composition and Health Effects - A Review. Journal of Nutritional Medicine and Diet Care, 5(2). https://doi.org/10.23937/2572-3278.1510043

6. Mansour-Ghanaei, F., Pourmasoumi, M., Hadi, A., & Joukar, F. (2019). Efficacy of curcumin/turmeric on liver enzymes in patients with non-alcoholic fatty liver disease: A systematic review of randomized controlled trials. Integrative Medicine Research, 8(1), 57–61. https://doi.org/10.1016/j.imr.2018.07.004

7. Meir, A. Y., Rinott, E., Tsaban, G., Zelicha, H., Kaplan, A., Rosen, P., Shelef, I., Youngster, I., Shalev, A., Blüher, M., Ceglarek, U., Stumvoll, M., Tuohy, K., Diotallevi, C., Vrhovsek, U., Hu, F., Stampfer, M., & Shai, I. (2021). Effect of green-Mediterranean diet on intrahepatic fat: The DIRECT plus randomised controlled trial. Gut, 70(11), 2085–2095. https://doi.org/10.1136/gutjnl-2020-323106

8. Zou, L., Zhang, R., Gao, H., Xiao, J., & Tipoe, G. L. (2018). Chapter 28 - Garlic and Liver Diseases. In The Liver. Elsevier Inc. https://doi.org/10.1016/B978-0-12-803951-9/00028-8