The correct functioning of the liver is essential for the body, since it is an organ “essential for the digestion of food and the elimination of toxic substances,” explains Eva Rodríguez, dietician-nutritionist at the HM Delfos Hospital. The liver “is involved in digestion, secretes bile, stores nutrients, eliminates toxins and synthesizes enzymes, protein and glucose”, being, in the words of the nutritionist, “the great detoxifier of all the harmful substances that reach our body through of food, drink or drugs.
In general, we usually know the state of our liver through conventional tests, which usually include liver indicators that show whether there are enzymatic alterations. On some occasions, an ultrasound may be prescribed to detect alterations such as fatty liver, a disease that is usually asymptomatic and silent, for which there is still no treatment. "In many cases the practice of exercise, diet and the application of a series of measures to control diabetes, cholesterol and overweight can improve fatty liver, although sometimes the condition may persist despite all measures being implemented. these changes,” indicates the specialist in digestive system and hepatology at the Teknon Medical Center, Mónica Guevara.
The doctor explains that “the liver is a silent organ, which can progress asymptomatically” and indicates that the best way to take care of it is to lead a healthy life and a balanced diet, avoiding the consumption of fats and alcohol and practicing regular physical exercise. Rodríguez agrees with her and recommends “avoiding a sedentary lifestyle and toxic substances, among which we find tobacco, alcohol and drugs, exercising and maintaining a healthy weight” both for a healthy liver and for a good state of health in general. It is also essential "not to consume medications or vitamin-mineral supplements, even if they are natural and we buy them at the herbalist, without specialist supervision," explains the expert. “Remember that everything goes to the liver,” she concludes.
Although the human body "is a whole and cannot treat one part or organ in isolation," Rodríguez recalls that there are some foods that are especially harmful to keeping an organ in good condition "that can be damaged by various factors: genetics, viruses, alcohol consumption and obesity.”
Alcohol
It is the main enemy of the liver, “a great toxin that, when metabolized in the liver, causes an increase in triglycerides (fat), so that the development of hypoglycemia (decrease in blood glucose) and hyperuricemia (uric acid) is favored. high)”, explains Rodríguez. Furthermore, "in its oxidation, compounds are formed that can cause lesions such as steatosis, alcoholic hepatitis, liver fibrosis and cirrhosis." The nutritionist insists that one should not differentiate between a good type of alcohol and a bad one, since this belief is nothing more than a myth: “there is no good alcohol nor are there healthy alcoholic beverages, or even less harmful ones.” Aware that “this answer is not to the liking of many,” Rodríguez recalls that both fermented beverages (wine, cava or beer) and distilled beverages (whiskey, gin, vodka, etc.) are metabolized in the liver.
Industrial pastries
These ultra-processed foods are common in lists of foods that are harmful to health, including that of the liver, since “they contribute to the accumulation of visceral fat around the liver, which is related to obesity and overweight,” explains Rodríguez. In this section we also include ultra-processed foods such as fast food, pastries, pre-cooked foods and snacks.
Sugar
A study carried out by Duke University in the United States indicates that excess sugar can also harm liver health. According to research, sugar can be transformed into fats, which can accumulate in the liver, even leading to hepatic steatosis (which we popularly know as fatty liver). Rodríguez points out that although in many cases a liver that is not functioning correctly does not cause any type of symptoms, there are some clues that can alert us. “When the liver does not work well it can cause jaundice (yellowing of the eyes and skin), fatigue, loss of appetite, swelling in the legs and ankles, abdominal pain, change in the color of stool and urine, nausea or vomiting.”
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According to a study from Jinan University in China, published in the Journal of Agricultural and Food Chemistry, consuming high levels of salt can cause a series of changes in the liver – from deformed cells to higher rates of cell death and lower rates cell division–, which could lead to liver fibrosis. The research also suggests that treating damaged cells with vitamin C could counteract some of the effects caused by excess salt.
Red meat
Rodríguez urges moderating the consumption of red and fatty meats, “as well as meat derivatives such as hamburgers, botifarra, sausages or sausages.” To obtain protein, it is best to opt for “white meat, fish and legumes.” In general terms, the nutritionist urges “increasing the consumption of products of plant origin compared to products of animal origin” to maintain good health and a healthy liver.
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The fat of choice should always come from nuts, seeds, olive oil or avocado, and it is advisable to limit other sources of fat such as cream, butter and, in general, any product that contains hydrogenated fats, which we find in many ultra-processed foods. .
Those that we must promote…
Rodríguez also points out that there are some foods that can promote liver function and improve digestion. They are known as choleretics (which increase bile secretion and fluidize) and cholagogues (which cause gentle emptying of the gallbladder). “Among them we find vegetables with a slightly bitter flavor, ranging from artichoke to chicory, endive, escarole, radish or eggplant,” he explains. These foods contain cynarin, the substance that could be responsible for this effect. "Although there are still no studies that show sufficient evidence, we can deduce that an increase in its consumption could positively influence the liver and lipid profile in humans, due to the different antioxidant mechanisms and by replacing other less healthy foods" .
On the other hand, a study from Pennsylvania State University indicates that the combination of green tea extract and exercise could reduce the severity of fatty liver disease due to obesity by up to 75%. Another research, this time from the National Cancer Institute in Bethesda (United States) published in the journal Hepatology, indicates that drinking three or more cups of coffee a day (also decaffeinated) may be related to lower levels of all markers. of liver function.
