Fatty Liver and Superfoods

Superfoods That Can Heal a Fatty Liver

If you’ve always thought fatty liver disease to be an alcoholic’s disease, you may want to think again. There are two types of fatty liver disease – alcohol-induced and non-alcoholic fatty liver disease (NAFLD). 

If you have this disease, that means you have excess fat in your liver, making it less efficient at eliminating toxins from the body. More seriously, the disease can cause liver scarring and, eventually, an irreversible liver failure, so the more knowledge you have about how to lower your risk is valuable information indeed. While excess alcohol plays a role in you falling foul of alcohol-induced fatty liver disease, other lousy lifestyle choices trigger your danger of developing NAFLD.

While the exact causes are not clear, NAFLD is often diagnosed in people who lead a sedentary lifestyle, are obese, and eat a diet rich in highly processed foods. Patients with NAFLD also lean to have high blood cholesterol and high blood pressure levels.

Alter Your Diet For a Healthy Liver

The splendid news is you can change your diet to minimize your risks for both types of the disease. If you are obese, aim to shed at least 10% of your body weight by switching to a low-calorie diet rich in fresh fruit, vegetables, and high-fiber plants and avoiding salt added sugar, and refined carbohydrates, trans fat, and alcohol.

Well, it’s easier said than done, we know, which is why we’ve put together a short cheat sheet for you on foods that can aid you to achieve your weight goals and fight a fatty liver.



If you are yet to believe the health benefits of doing what your mom always endorsed and eating your greens, here’s one more motive to enjoy Spinach, Brussel sprouts, beans, and more green vegetables. Tests have shown that broccoli assists in avoiding the build-up of fat in the liver. Taking any greens can help you shed weight, which will strengthen your liver. It provides you early satiety (filling of fullness) and is few in calories. Its fiber-rich content can help you lessen your blood cholesterol levels.



Ironically, eating fatty fish helps fight a fatty liver. When you follow the 6-week Keto-Budwig diet you are permitted to eat, sardines, salmon, trout, and tuna are all rich in omega-3 fatty acids, which can help reduce the levels of fat in the liver and can minimize inflammation. It is also a healthy substitute for meat as it allows you to avoid consuming the skins and fats from poultry or meat. 

Note: For those following the Budwig Diet we do not recommend eating fish. For more information, read our article: The Budwig Diet – A Simple Approach to Healthy Eating


Walnuts omega-3 fatty acids

If you are not an avid fish eater, you can still receive your omega-3 fatty acids through walnuts. They are great to take as a healthy snack, add to your stir-fry for that extra texture, or sprinkle over your favorite salad. Restrict portion to a handful per day.

Flaxseed oil

Flaxseed oil is an excellent source of omega-3 fatty acids

When you need to lower liver enzyme levels and control your weight, you can never go wrong by minimizing the amount of oil/fat in your food. When choosing oil/fat, go for a healthier unsaturated type. Flaxseed oil is an excellent example of unsaturated oil. It is an excellent source of omega-3 fatty acids. You can use it with a salad, drizzled over bread, or use light frying to add a distinct flavor to all your dishes without feeling guilty for the overconsumption.


Avocados are excellent for liver and heart health

Now you’ll notice a pattern. Here’s another tasty food choice that’s rich in healthy fat, yet excellent for liver and heart health. Avocado appears to have chemicals that can slow liver degeneration. Spread a little amount over toast with lemon juice and black pepper, add to a sandwich or wrap, or get adventurous with the many avocado recipes you can find online.

Sunflower seeds

sunflower seeds contain Vitamin E which is a vital antioxidant that could protect from fatty live

Vitamin E is a vital antioxidant that could protect the liver from damage, and sunflower seeds are a tasty minor source of this critical vitamin. Not only do they give protection, but they add a brilliant texture when tossed over a salad, or to munch on as an alternative midday snack but in a small portion.


Garlic and fatty liver

Suppose you have the fatty liver condition and are not a great admirer of garlic. In that case, garlic powder supplements can be your answer to reducing fat levels, if experimental studies are to be believed. Nevertheless, garlic helps flavor your dishes, so you don’t end up using too much sauce, which is also excessive calories.

Check out this video that highlights the benefits of Garlic:

Green tea

green tea reduces fat storage in the liver

Recent research seems to point to green tea, reducing fat storage in the liver, and improving liver function. While this research is in its infancy stages, there’s no loss in drinking green tea anyway for all the health benefits we know it has, including reducing cholesterol and helping you sleep. A regular good night’s sleep does miracles for keeping your weight down too.

So here are the ten brilliant suggestions for including liver-preserving ingredients into your diet – all readily available on the shelves of your local supermarket.

What are the best teas for cancer patients? Find out in this video:


Author Bio

Henna is a wellness lifestyle writer. She loves sharing her thoughts and personal experiences related to natural remedies and fitness through her writing. She can connect with others experiencing health concerns and help them through their recovery journeys through natural remedies.

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