3 most common foods to consume daily to improve fatty liver; easy recipes inside

The liver plays a crucial role in the human body. It acts as the body’s natural detoxifier, filtering out toxins from the blood, breaking down harmful substances, and metabolizing drugs and alcohol. The liver also plays a crucial role in digestion by producing bile, which helps break down fats and absorb nutrients. But sadly, erratic lifestyle habits have put liver health at risk. Dr. Shubham Vatsya, Sr. Gastroenterologist & Hepatologist, Fortis Vasant Kunj recently shared an Instagram reel explaining the three most common foods one can consume daily to improve fatty liver. Take a look.

According to Dr. Shubham, black coffee without sugar and milk is best for the human body. He further states that studies show regular black coffee consumption normalizes liver enzymes and reduces the risk of liver fibrosis. And the antioxidants found in it protect the liver and slow down fat buildup. The study titled "Coffee and Liver Disease" states that coffee consumption is associated with improvement in liver enzymes (ALT, AST, and GGTP), especially in individuals at risk for liver disease. Coffee intake of more than 2 cups per day in patients with preexisting liver disease has been shown to be associated with a lower incidence of fibrosis and cirrhosis, lower hepatocellular carcinoma rates, and decreased mortality. The study also states that experimental evidence shows coffee with high CGA concentrations can modulate glucose intolerance and improve/decrease nonalcoholic fatty liver disease (NAFLD) development in obese rats.

https://pmc.ncbi.nlm.nih.gov/articles/PMC4862107/

How to consume: Simply brew the coffee with hot water and sip it gently. One can also make it a cold brew and enjoy it with ice cubes.

Second are leafy greens, especially steamed and lightly cooked spinach. According to him, spinach has nitrates and polyphenols which directly reduce fat in the liver. Spinach is rich in chlorophyll, which may help flush toxins and reduce liver fat buildup. It also contains nitrates and antioxidants that improve liver enzyme levels. It is suggested to combine it with olive oil, especially extra virgin, which is packed with monounsaturated fats that improve lipid metabolism and insulin sensitivity. It also has anti-inflammatory compounds like oleocanthal, which reduce liver inflammation.

How to consume: Blanched spinach leaves can be pureed to make palak paneer or one can cook them with garlic and other spices to make a desi Indian soup. The puree can be added to dough to make parathas or pooris.

Lastly, he recommends consuming broccoli as a strong option in reducing fatty liver. He states that broccoli has sulforaphane, which naturally protects the liver and activates its antioxidant pathways.
How to consume: One of the easiest ways is to blanch the florets and add them to pasta or noodles. One can also grate it, add spices, and use it as a paratha filling. If you are looking for kids' friendly recipes, blend them into a puree and make soup with it. The puree can be used to knead paratha dough, which goes well with pickle and curd.