PT Health Life – The liver is an internal organ with a particularly important role. Eating properly helps clean and detoxify the liver effectively. A balanced diet, prioritizing healthy foods, using green leafy vegetables is a good way to help keep the liver healthy.
1. The role of nutrition in liver health
The liver is a particularly important organ in the body because it helps turn food into nutrients and energy to meet the body’s operating needs. At the same time, it also filters out toxins and breaks them down so the body can eliminate them. The liver is also responsible for synthesizing proteins, fats and carbohydrates , aiding digestion and fighting infections by producing immune factors for the body.
With all those functions, the liver is easily overloaded. Factors that contribute to affecting liver function and causing the liver to overwork include poor diet, alcohol consumption, environmental toxins, etc.
An unhealthy lifestyle and diet can negatively affect liver health, causing fatty liver. Over time, any condition that damages the liver can lead to cirrhosis, liver failure, and even liver cancer. Therefore, cleansing and detoxifying the liver is essential to help the body function healthily, in which diet plays an important role.
According to nutrition experts, eating a nutrient-dense diet that incorporates foods rich in fiber, antioxidants , vitamins and minerals is one of the best ways you can support your health. your liver. We should use foods that are beneficial for the liver, avoid or minimize harmful foods such as processed foods, foods high in saturated fat, sugary drinks, alcohol, etc.
2. Green leafy vegetables help detoxify the liver and protect liver function
Among foods that can help protect and detoxify the liver, green leafy vegetables are a healthy food and a rich source of chlorophyll, which helps cleanse and eliminate toxins in the body.
Green leafy vegetables are rich in vitamins and minerals such as vitamins A, C, K, iron, calcium, especially fiber. Fiber is an essential nutrient that helps nourish the gut microbiome , promote good bacteria, support heart health, the immune system and regulate blood sugar levels. They may also reduce risk factors for fatty liver disease. Our bodies also need fiber to help promote digestion, helping to expel waste from the body faster.
Green leafy vegetables contain inorganic nitrates that can help prevent fat accumulation in the liver. Free radicals are molecules that can damage your cells and cause liver problems. Compounds called antioxidants in green leafy vegetables can help eliminate them.
According to MSc.BS. Le Thi Hai, former Director of the Nutrition Consulting Center, National Institute of Nutrition, green leafy vegetables are one of the foods that can detoxify the liver. Green leafy vegetables high in chlorophylls can neutralize heavy metals, chemicals, pesticides, and toxic foods, have the ability to remove toxins in the blood and protect liver function.
3. Some green leafy vegetables are rich in nutrients that help keep the liver healthy
3.1. Kale
Kale contains many nutrients, especially vitamins, fiber and is low in fat. One cup of raw kale (20.6g) provides:
- Calories: 7.2
- Fat: 0.3g
- Sodium: 10.9 mg
- Carbohydrates: 0.9g
- Fiber: 0.8g
- Sugar: 0.2g
- Protein: 0.6g
- Vitamin A: 49.6mcg
- Vitamin K: 80.3mcg
- Vitamin C : 19.2 mg
- Potassium: 71.7 mg
- Calcium: 52.3 mg
Kale is usually available all year round, so choose fresh vegetables, do not buy kale that is wilted or soft. Fresh vegetables will taste better and retain more vitamins and minerals. Kale can be stored in the refrigerator for several days but should be stored in a tightly sealed container or bag. Be sure to wash before use.
3.2. Spinach
Spinach is high in fiber and low in calories and fat. It is a very good source of vitamin K, vitamin C and potassium.
According to nutritional analysis, about 85g of spinach provides:
- Calories: 20.4
- Sodium: 64.6 mg
- Carbohydrates: 3g
- Fiber: 2g
- Protein: 2g
- Vitamin K: 410mcg
- Vitamin C: 24mg
- Potassium: 470mg
- Iron: 2.4 mg
- Magnesium: 71.1 mg
- Folate: 174.6mcg
- Beta-carotene: 5063.4mcg
You should choose spinach when it is fresh and has green leaves. Avoid choosing leafy vegetables that are wilted or smelly. You should wash spinach before eating, use immediately or store in the refrigerator for about 3 days.
3.3. Broccoli
Broccoli (broccoli) is considered one of the most nutritious vegetables because it contains a lot of vitamins and minerals, especially antioxidants. Antioxidants help fight cell-damaging free radicals that can lead to inflammation and disease.
One cup (91g) of raw broccoli contains:
- Calories: 31
- Fat: 0.3g
- Sodium: 30mg
- Carbohydrates: 6g
- Fiber: 2.4g
- Sugar: 1.5g
- Protein: 2.5g
- Vitamin C: 81.2 mg
- Calcium: 42.8mg
- Vitamin K: 92.8µg
- Magnesium: 19.1 mg
To choose the best broccoli, look for ones that are dark green, tight, and have sturdy stems. Avoid buying broccoli with soft stems or yellow flowers.
Broccoli can be stored in the refrigerator for about 3 days. Do not overcook broccoli because it not only makes the dish look less attractive but also reduces the amount of vitamins and minerals. You can blanch broccoli to give it a beautiful green color and reduce the bitter taste.
