India's silent epidemic: 6 foods to include in your diet if you have fatty liver
India faces a growing health crisis as liver diseases, including fatty liver disease and hepatitis, surge among younger adults in their twenties and thirties. This alarming trend highlights the need for proactive health measures. Incorporating liver-friendly foods like coffee, garlic, fatty fish, grapes, nuts, and berries into daily diets can significantly aid in preserving liver function and preventing disease progression.
Have fatty liver? Here are some food items that are good for your liver.
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Understanding NAFLD: A Growing Liver Disorder
Nutritional Allies in Combating Fatty Liver
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Coffee: A Morning Shield for the Liver
Garlic: The Pungent Protector
Fatty Fish: Omega-3 Powerhouses
Grapes: Nature's Liver Tonic
Nuts: Crunchy Guards Against Inflammation
Berries: Polyphenol-Rich Superfoods
Conclusion: Liver Care Must Begin Early
While India is rapidly advancing toward becoming the global hub for diabetes, another equally alarming health concern is emerging in its shadow. A dramatic increase in liver-related conditions such as fatty liver disease, hepatitis, and cirrhosis is now surfacing, and worryingly, the trend is no longer restricted to the elderly. According to insights shared by the Financial Express, individuals in their twenties and thirties are now frequently being diagnosed with significant liver dysfunctions, signaling a quiet but deadly shift in the nation's public health landscape. Non-Alcoholic Fatty Liver Disease (NAFLD) refers to a chronic condition where fat accumulates in the liver in individuals who drink little to no alcohol. It commonly affects people struggling with obesity or those who have type 2 diabetes. As explained in a report by Healthline, NAFLD is categorized into two main types:Simple Fatty Liver (NAFL): In this form, excess fat builds up in the liver without causing inflammation. However, the organ may enlarge, leading to discomfort or mild pain.Nonalcoholic Steatohepatitis (NASH): This more severe form involves liver inflammation and damage, which, if not managed, can progress to cirrhosis or even liver failure.Daily coffee consumption might offer more than just a caffeine kick. A 2021 review mentioned by Healthline found that people who regularly drink coffee have a reduced risk of developing NAFLD. It also appears to minimize the progression of liver scarring in diagnosed patients and lowers abnormal liver enzyme levels.Garlic has shown promise in improving liver health. Medical News Today cited a 2020 clinical trial which demonstrated that taking 800 mg of garlic powder over 15 weeks reduced fat accumulation in the liver and improved metabolic health in NAFLD patients. Furthermore, observational studies in China have hinted that raw garlic consumption may lower the chances of liver cancer. However, while garlic supplements may reduce AST liver enzyme levels, more evidence is needed to confirm all benefits.Fish rich in omega-3 fatty acids—such as sardines, tuna, salmon, and trout—offer significant liver support. According to Healthline, these fats help lower liver fat content, elevate protective HDL cholesterol, and bring down triglyceride levels. This nutritional intervention is particularly useful for individuals living with NAFLD.Grapes, especially the seeded variety, are rich in beneficial compounds located in their skin and seeds. Studies mentioned in Medical News Today suggest that these components help reduce liver swelling, inflammation, and fat storage in animal models. Adding whole grapes to the diet or taking grape seed extract may provide potent antioxidant benefits.Nuts are rich in unsaturated fats, antioxidants, and vitamin E—all essential nutrients for liver protection. Regular consumption may help decrease inflammation and oxidative stress, potentially staving off the onset of NAFLD, as per studies referenced in Healthline.Dark berries like blueberries, cranberries, and raspberries contain polyphenols that have shown liver-protective effects in research on animals. A 2023 study revealed that these compounds helped reduce liver injury in rats, while an earlier 2019 investigation found a link between blueberry intake and reduced liver fibrosis.As liver diseases silently infiltrate younger populations in India, proactive health measures and dietary awareness are more crucial than ever. By integrating scientifically backed food choices into daily routines, people can take significant steps toward preserving liver function and preventing the progression of NAFLD and related complications.
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Economic Times
5 hours ago
- Economic Times
India's silent epidemic: 6 foods to include in your diet if you have fatty liver
India faces a growing health crisis as liver diseases, including fatty liver disease and hepatitis, surge among younger adults in their twenties and thirties. This alarming trend highlights the need for proactive health measures. Incorporating liver-friendly foods like coffee, garlic, fatty fish, grapes, nuts, and berries into daily diets can significantly aid in preserving liver function and preventing disease progression. Have fatty liver? Here are some food items that are good for your liver. Tired of too many ads? Remove Ads Understanding NAFLD: A Growing Liver Disorder Nutritional Allies in Combating Fatty Liver Tired of too many ads? Remove Ads Coffee: A Morning Shield for the Liver Garlic: The Pungent Protector Fatty Fish: Omega-3 Powerhouses Grapes: Nature's Liver Tonic Nuts: Crunchy Guards Against Inflammation Berries: Polyphenol-Rich Superfoods Conclusion: Liver Care Must Begin Early While India is rapidly advancing toward becoming the global hub for diabetes, another equally alarming health concern is emerging in its shadow. A dramatic increase in liver-related conditions such as fatty liver disease, hepatitis, and cirrhosis is now surfacing, and worryingly, the trend is no longer restricted to the elderly. According to insights shared by the Financial Express, individuals in their twenties and thirties are now frequently being diagnosed with significant liver dysfunctions, signaling a quiet but deadly shift in the nation's public health landscape. Non-Alcoholic Fatty Liver Disease (NAFLD) refers to a chronic condition where fat accumulates in the liver in individuals who drink little to no alcohol. It commonly affects people struggling with obesity or those who have type 2 diabetes. As explained in a report by Healthline, NAFLD is categorized into two main types:Simple Fatty Liver (NAFL): In this form, excess fat builds up in the liver without causing inflammation. However, the organ may enlarge, leading to discomfort or mild Steatohepatitis (NASH): This more severe form involves liver inflammation and damage, which, if not managed, can progress to cirrhosis or even liver coffee consumption might offer more than just a caffeine kick. A 2021 review mentioned by Healthline found that people who regularly drink coffee have a reduced risk of developing NAFLD. It also appears to minimize the progression of liver scarring in diagnosed patients and lowers abnormal liver enzyme has shown promise in improving liver health. Medical News Today cited a 2020 clinical trial which demonstrated that taking 800 mg of garlic powder over 15 weeks reduced fat accumulation in the liver and improved metabolic health in NAFLD patients. Furthermore, observational studies in China have hinted that raw garlic consumption may lower the chances of liver cancer. However, while garlic supplements may reduce AST liver enzyme levels, more evidence is needed to confirm all rich in omega-3 fatty acids—such as sardines, tuna, salmon, and trout—offer significant liver support. According to Healthline, these fats help lower liver fat content, elevate protective HDL cholesterol, and bring down triglyceride levels. This nutritional intervention is particularly useful for individuals living with especially the seeded variety, are rich in beneficial compounds located in their skin and seeds. Studies mentioned in Medical News Today suggest that these components help reduce liver swelling, inflammation, and fat storage in animal models. Adding whole grapes to the diet or taking grape seed extract may provide potent antioxidant are rich in unsaturated fats, antioxidants, and vitamin E—all essential nutrients for liver protection. Regular consumption may help decrease inflammation and oxidative stress, potentially staving off the onset of NAFLD, as per studies referenced in berries like blueberries, cranberries, and raspberries contain polyphenols that have shown liver-protective effects in research on animals. A 2023 study revealed that these compounds helped reduce liver injury in rats, while an earlier 2019 investigation found a link between blueberry intake and reduced liver liver diseases silently infiltrate younger populations in India, proactive health measures and dietary awareness are more crucial than ever. By integrating scientifically backed food choices into daily routines, people can take significant steps toward preserving liver function and preventing the progression of NAFLD and related complications.
Time of India
6 hours ago
- Time of India
India's silent epidemic: 6 foods to include in your diet if you have fatty liver
Understanding NAFLD: A Growing Liver Disorder Nutritional Allies in Combating Fatty Liver Coffee: A Morning Shield for the Liver Garlic: The Pungent Protector Fatty Fish: Omega-3 Powerhouses Grapes: Nature's Liver Tonic Nuts: Crunchy Guards Against Inflammation Berries: Polyphenol-Rich Superfoods Conclusion: Liver Care Must Begin Early While India is rapidly advancing toward becoming the global hub for diabetes, another equally alarming health concern is emerging in its shadow. A dramatic increase in liver-related conditions such as fatty liver disease, hepatitis, and cirrhosis is now surfacing, and worryingly, the trend is no longer restricted to the elderly. According to insights shared by the Financial Express, individuals in their twenties and thirties are now frequently being diagnosed with significant liver dysfunctions, signaling a quiet but deadly shift in the nation's public health landscape. Non-Alcoholic Fatty Liver Disease (NAFLD) refers to a chronic condition where fat accumulates in the liver in individuals who drink little to no alcohol. It commonly affects people struggling with obesity or those who have type 2 diabetes. As explained in a report by Healthline, NAFLD is categorized into two main types:Simple Fatty Liver (NAFL): In this form, excess fat builds up in the liver without causing inflammation. However, the organ may enlarge, leading to discomfort or mild Steatohepatitis (NASH): This more severe form involves liver inflammation and damage, which, if not managed, can progress to cirrhosis or even liver coffee consumption might offer more than just a caffeine kick. A 2021 review mentioned by Healthline found that people who regularly drink coffee have a reduced risk of developing NAFLD. It also appears to minimize the progression of liver scarring in diagnosed patients and lowers abnormal liver enzyme has shown promise in improving liver health. Medical News Today cited a 2020 clinical trial which demonstrated that taking 800 mg of garlic powder over 15 weeks reduced fat accumulation in the liver and improved metabolic health in NAFLD patients. Furthermore, observational studies in China have hinted that raw garlic consumption may lower the chances of liver cancer. However, while garlic supplements may reduce AST liver enzyme levels, more evidence is needed to confirm all rich in omega-3 fatty acids—such as sardines, tuna, salmon, and trout—offer significant liver support. According to Healthline, these fats help lower liver fat content, elevate protective HDL cholesterol, and bring down triglyceride levels. This nutritional intervention is particularly useful for individuals living with especially the seeded variety, are rich in beneficial compounds located in their skin and seeds. Studies mentioned in Medical News Today suggest that these components help reduce liver swelling, inflammation, and fat storage in animal models. Adding whole grapes to the diet or taking grape seed extract may provide potent antioxidant are rich in unsaturated fats, antioxidants, and vitamin E—all essential nutrients for liver protection. Regular consumption may help decrease inflammation and oxidative stress, potentially staving off the onset of NAFLD, as per studies referenced in berries like blueberries, cranberries, and raspberries contain polyphenols that have shown liver-protective effects in research on animals. A 2023 study revealed that these compounds helped reduce liver injury in rats, while an earlier 2019 investigation found a link between blueberry intake and reduced liver liver diseases silently infiltrate younger populations in India, proactive health measures and dietary awareness are more crucial than ever. By integrating scientifically backed food choices into daily routines, people can take significant steps toward preserving liver function and preventing the progression of NAFLD and related complications.
Time of India
15 hours ago
- Time of India
5 science-backed ways to reverse fatty liver disease naturally
Fatty liver disease, in the form of non-alcoholic fatty liver disease (NAFLD), is the most prevalent liver disease, impacting millions of people globally. Also referred to as a "silent disease," it marches on in stealth mode until it reaches severity. The best part is that fatty liver disease can be reversed in its initial stages through regular lifestyle changes. Here are five evidence-based, science-backed methods to naturally and effectively reverse fatty liver disease: 1. Gradual weight loss: The first line of defense Losing excess weight is perhaps the most effective way to reverse fatty liver. Clinical studies indicate that losing just 5 to 10 percent of your body weight can go a long way toward decreasing fat deposits in the liver and enhancing liver function. But the solution is gradual weight loss. A paper reported in gastroenterology (Vilar-Gomez et al., 2015) revealed that weight loss of 10 percent or greater resulted in nash resolution in close to 90 percent of patients. Crash diets are not, however, recommended since accelerated weight loss will probably exacerbate liver inflammation. Pro tip : try for 0.5 to 1 kg weekly weight loss via diet and exercise for long-term improvement. 2. Switch to the Mediterranean diet : A liver and heart-friendly option In contrast to expensive diets, the Mediterranean diet has undergone centuries of scientific scrutiny. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Trading CFD dengan Teknologi dan Kecepatan Lebih Baik IC Markets Pelajari Undo High in whole grains, fruits, vegetables, legumes, nuts, olive oil, and fatty fish, this regimen decreases liver fat even in the absence of significant weight loss. A 2013 Journal of Hepatology study (Ryan et al.) also reaffirmed that patients who were on the Mediterranean diet had significantly reduced liver fat, increased insulin sensitivity, and better metabolic health. Main foods : olive oil, avocados, leafy greens, salmon, lentils, and whole grains. 3. Exercise regularly: Cardio and strength training both contribute to its reduction Exercise is a strong weapon for liver health. Research indicates that 150-300 minutes of moderate-intensity exercise per week, such as brisk walking or cycling, can decrease liver fat even if there is no weight loss. Both aerobic and resistance training were found to decrease intrahepatic triglycerides, according to a meta-analysis in the Journal of Hepatology (Keating se et al., 2012). Recommended habit: Pair aerobic exercise for 30 minutes daily, 5 days a week, with two strength training sessions weekly. 4. Cut sugar and refined carbohydrates: Eliminate the sneaky offenders One of the largest contributors to fatty liver is too much sugar, especially fructose, in soft drinks, candy, and packaged food. These sugars are quickly turned into fat in the liver, leading to inflammation and insulin resistance. A gastroenterology study published (Schwarz JM et al., 2017) determined that dietary sugar reduction caused observable decreases in fat levels in the liver of children within nine days. Steer clear of soda, juices, white bread, pastries, sweetened breakfast cereals, and instant noodles. 5. Increase whole foods and eliminate processed junk Ultra-processed foods with high levels of saturated fats, trans fats, sugar, and sodium may exacerbate liver function and encourage fat accumulation. Emphasis on whole, fresh foods promotes liver detoxification and calms inflammation. Evidence in cell metabolism and nutrients emphasizes that meals full of vegetables, whole grains, lean proteins, and healthier fats decrease liver fat and balance metabolic well-being. Tip: Substitution of home-cooked meals, vegetables, fruits, and herbal teas for packaged snacks, frozen foods, and sweetened beverages. One step to a healthier you—join Times Health+ Yoga and feel the change
