If non-alcoholic fatty liver occurs due to improper diet, this can be reversed with the help of a change in diet. Protein plays a big part in this.
In Germany, adults and even children are increasingly affected by fatty liver. With no drug treatment available, the best way to reverse fatty liver is to change your diet to include protein-rich foods. On the one hand, proteins are very filling, so they are also good for losing weight, and on the other hand, proteins relieve the liver function. “The liver is a wonderful organ, it can really regenerate completely if you catch the right time. That means changing your diet, including less carbohydrates and significantly more protein in your diet,” as the specialist in internal medicine and palliative medicine, Dr. Viola Andresen opposite North German Radio explained. There are 15 foods that are particularly high in protein and are recommended for relieving stress on the liver and healing fatty liver.
Reduce fatty liver: Eat lots of protein-rich foods such as avocados, fish and nuts
Proteins are important for the body, including for building and maintaining muscles. Nevertheless, it should only be consumed in certain amounts and distributed throughout the day. The recommended intake for protein for adults aged 19 to 65 years is 0.8 g protein per kilogram of body weight per day, from 65 years of age 1.0 g per kilogram of body weight daily, according to the German Society for Nutrition.
Basically, protein in plant and animal foods contains all nine amino acids that are essential for the human body. However, there are differences:
- Proteins of animal origin contain larger amounts of amino acids and are more similar in composition to the human body protein than vegetable proteins. The more a protein resembles human proteins, the higher its so-called biological value, as in the case of North German Radio is called. The body can then use the protein more easily and convert it into endogenous protein.
- However, protein found in plants is healthier. Because vegetable protein sources have many health-promoting substances such as fiber and secondary plant substances. However, not all the proteins or amino acids that the human body needs are contained in all plants.
Avocado for fatty liver
100 grams of avocado already contain 2 grams of protein and are therefore a protein-rich fruit. In addition, the oil fruit is rich in monounsaturated fatty acids, vitamin K1 and folic acid. Therefore, the consumption of avocado is also recommended for lowering too much LDL cholesterol in the blood. At the same time, avocado protects against the early onset of Alzheimer’s thanks to its plant-based stigmasterol.
If you combine certain foods with each other, you help that proteins can be utilized even better in the body to do the liver good, as Dr. Andres explained further. Examples are:
- Potatoes with cottage cheese
- potatoes with egg
- Cereals with legumes, for example spaetzle with lentils
- Baked potatoes with sour cream dip
Don’t miss anything: You can find everything to do with health in the regular newsletter from our partner 24vita.de.
The following foods are rich in protein and should be included in the diet if you have a fatty liver:
- Avocado
- Dried apricots
- Fish like shrimp
- lean meat
- Nuts such as walnuts and hazelnuts
- Quark
- Soy products, Tofu
- oatmeal
- Whole grain products such as whole grain bread, whole grain rice, whole grain pasta
- Spinach
- Broccoli
- Peas
- beans
- Cauliflower
- cauliflower
In addition to protein, fiber is not only good for the intestines, but also good for the liver thanks to the intestine-liver axis. “We know that one of the main reasons why fatty liver progresses – into liver inflammation and even threatening liver cirrhosis – is disruption of the intestinal barrier, which means that more inflammatory substances get into the liver. Dietary fibers are highly recommended because they are good for the intestinal microbiome and can therefore also protect the liver,” says Dr. Andresen conclusively opposite that North German Radio.
This article only contains general information on the respective health topic and is therefore not intended for self-diagnosis, treatment or medication. In no way does it replace a visit to the doctor. Unfortunately, our editors are not allowed to answer individual questions about clinical pictures.
/cloudfront-us-east-1.images.arcpublishing.com/artear/GJFC2HS6Y5BJXPIQJBRWHXGZQM.jpg)
