Garlic
Garlic, beyond its role as a flavor enhancer, has shown potential in small studies for reducing body weight and fat in people with NAFLD. A 2020 study reported that garlic powder supplements reduced liver fat and improved enzyme levels over 15 weeks, suggesting its beneficial impact on liver health. [8]
Including raw garlic in meals could be a simple, natural intervention for supporting liver wellness, marrying culinary appeal with health benefits. This underscores the role of diet in managing conditions like NAFLD, reinforcing the power of everyday foods in maintaining and improving health.
Unsaturated Fats
Substituting saturated fats with sources of unsaturated fats, such as avocados, olive oil, and fatty fish, can benefit individuals with NAFLD. This dietary shift is exemplified by the Mediterranean diet, renowned for its focus on whole foods, unsaturated fats, and a high intake of vegetables, fruits, and legumes, all contributing to cholesterol management.
Adopting a diet rich in unsaturated fats not only supports liver health but also aligns with general wellness goals. It embodies a holistic approach to nutrition, emphasizing the importance of dietary quality in disease prevention and management.
In addressing NAFLD, a condition affecting a significant portion of the population, the power of diet cannot be overstated. Each food discussed offers unique benefits, from coffee’s liver enzyme-lowering effect to the antioxidant properties of sunflower seeds and the anti-inflammatory power of omega-3-rich fish. The common thread among these recommendations is the emphasis on natural, nutrient-dense foods that support liver health and overall wellness. Adopting these dietary practices not only aids in managing NAFLD but also contributes to a broader lifestyle that promotes health and prevents disease. As we navigate the complexities of modern health challenges, returning to the basics of nutrition offers a path forward, highlighting the profound impact of our dietary choices on our well-being.
Reference;
[1] https://www.niddk.nih.gov/health-information/liver-disease/nafld-nash/definition-facts
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8088717/#CR13
[3] https://pubmed.ncbi.nlm.nih.gov/32920163/
[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5019889/
[5] https://link.springer.com/article/10.1007/s12664-019-00937-8
[6] https://pubmed.ncbi.nlm.nih.gov/30653773/
[7] https://onlinelibrary.wiley.com/doi/10.1111/liv.14164
[8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7354004/
