The seven nutrients most needed for liver health

Modern medicine believes that the liver is the largest digestive gland in the human body and the organ with the most active metabolism. It also has the functions of detoxification, immunity, and hematopoiesis, just like a huge "chemical factory." Traditional Chinese medicine believes that the liver is responsible for the regulation of emotions and stores blood. The liver tends to become overactive in spring, so health preservation in spring should conform to the natural rise of Yang Qi and make nourishing the liver a top priority. It is spring now, which is a good time to nourish the liver.

To protect your liver, you should first understand what your liver wants most. Some experts point out that the following seven nutrients have the greatest relationship with the liver.

First, fat is not the liver's enemy.

In recent years, more and more people have suffered from fatty liver, and many people believe that fat is the enemy of the liver. In fact, whether you have fatty liver or not, fat is an essential nutrient for the liver. Without it, the liver cannot function normally. Some patients start to eat only vegetables and fruits after being diagnosed with fatty liver. This is a big misunderstanding. Even if you have fatty liver, you don't have to say goodbye to meat completely. To nourish and protect the liver, the ratio of fat and protein in the food you eat every day should be 20% each, and the remaining 60% should be carbohydrates (staple food). Although the liver needs fat, it does not mean that it needs too much fat. Therefore, low-fat foods such as lean meat, low-fat milk, shrimp, etc. are the first choice.

Second, protein can repair the liver.

High-protein, low-calorie foods are the liver's favorite, such as eggs, tofu, milk, fish, chicken, sesame, pine nuts, etc. The rich protein in these foods is like a "repairman" for the liver, which can repair liver cells and promote liver cell regeneration. A normal person should consume more than 90 grams of high-quality protein every day. For people with damaged or weakened liver function, eating more high-protein foods will help the liver recover and prevent further damage. People with acute hepatitis should not consume less than 80 grams of protein per day; while patients with cirrhosis should not consume less than 100 grams.

Third, the liver loves sugar.

Sugar is an important substance for protecting the liver. Each gram of glucose can provide about 70% of the energy needed by the human body. If the human body is in a state of energy deficiency for a long time, it will affect liver function. Sugar can also synthesize a substance called glycogen, which is stored in the liver and can prevent toxins entered into the body from damaging liver cells. Except for diabetics, ordinary people can calculate how much sugar they should eat every day by consuming 1 gram of sugar per kilogram of body weight. An adult weighing 60 kilograms should not consume more than 60 grams of sugar per day. Following this standard will not only not shorten your lifespan, but will also be beneficial to your health. The main sources of carbohydrates are rice, pasta, white sugar, honey, juice, fruit, etc.

Fourth, vitamin A can fight liver cancer.

The liver is the body's "warehouse" for storing vitamins. When the liver is damaged, the ability of the "warehouse" to store vitamins also decreases. Studies have shown that vitamin A can protect the liver, prevent and inhibit the proliferation of cancer cells in the liver, restore the function of normal tissues, and reduce the recurrence rate of cancer in chemotherapy patients. The amount of vitamin A that the human body needs to consume every day is: 800 micrograms for men and 750 micrograms for women. Do not exceed 3000 micrograms to avoid damaging the liver. Foods that contain large amounts of vitamin A mainly include: carrots, tuna, tomatoes, spinach, animal liver, cod liver oil and dairy products.

Fifth, B vitamins are the "gas station" of the liver.

B vitamins are like the "oil depot" in the body. They can accelerate the metabolism of substances and convert them into energy. They can not only "refuel" the liver, but also repair liver function and prevent liver fat degeneration, thereby playing a role in preventing fatty liver. People who like to drink should especially supplement more, because studies have shown that B vitamins can enhance the liver's tolerance to alcohol, thereby playing a role in protecting the liver. Since B vitamins are soluble in water and remain in the body for only a few hours, they must be replenished daily. For patients with liver disease, the daily intake should be around 10 mg, and the maximum should not exceed 30 mg. Foods rich in B vitamins include: pork, soybeans, rice, mushrooms, etc., but it is difficult to take all of them, so you can choose some supplements appropriately.

Sixth, vitamin E is a new weapon for liver protection.

Vitamin E can prevent the aging of liver tissue. Vitamin E has become a new weapon for the treatment of non-alcoholic fatty liver disease. Malt, soybeans, vegetable oils, nuts, and green leafy vegetables are all rich in vitamin E. A healthy person only needs to consume 12 mg of vitamin E per day, which is equivalent to 2 spoons of sunflower oil and 30-50 grams of nuts such as almonds, walnuts, and peanuts. If you suffer from liver disease, you need to supplement at least 100 mg per day to meet the needs of your liver.

Seventh, the liver likes green foods.

Traditional Chinese medicine believes that "green enters the liver meridian". Green food can benefit the circulation and metabolism of liver qi, eliminate fatigue, and relieve liver depression. Eating more dark or green foods can nourish and protect the liver, such as broccoli, spinach, green apples, etc. Modern research has found that green, white and light blue can help reduce the psychological tension and fear of the disease in patients with liver disease. The outdoor green tree-shaded lawns, calm lakes and elegant green environment can all promote the recovery of patients with liver disease. Placing a pot of green plants on your desk, choosing light-colored wall colors when decorating, and even wearing more light green clothes can all help nourish your liver.