Welcome to another video!
In today's video, we're going to talk about the top 10 foods that reverse fatty liver
disease.
Fatty liver is one of the most widespread diseases in the world, affecting 25% of people
globally, including children.
Yet, most of us know surprisingly little about it.
So, what is fatty liver or Non-Alcoholic Fatty Liver Disease (NAFLD)?
It’s a condition characterized by an excessive build-up of fat in the liver cells.
In short, you have a liver full of fat.
Why is this a problem?
Well, fatty liver causes inflammation, which is linked to severe health issues, like diabetes,
liver cirrhosis, heart disease, and even cancer.
You might not know this, but sugar, not fat, creates fatty liver.
The high fructose corn syrup (HFCS) found in processed foods is the single biggest cause
of fatty liver.
Fructose is the primary sweetener in soda, and other sugary drinks, as well as store-bought
salad dressings, cereals, sauces, baked goods and frozen foods.
What happens is, fructose goes directly to the liver and sharply increases lipogenesis
(fat production in the liver).
The bottom line?
If you eat a lot of sugar and flour, if you have extra belly fat, or if you crave carbs,
starch, and sugar, you probably have a fatty liver.
Make sure you watch this video till the end, because more than one of these foods may come
as a real surprise to you!
So if you're ready, let's get into it.
As always, this video is educational and does not construe medical advice, we are not doctors.
Let's start with a nutritious breakfast food that supports weight loss.
Number 10.
Egg Yolks.
You’re probably thinking:”Hold on, egg yolks are all fat -- how is this supposed
to help me with my fatty liver?”
Here’s how it works: egg yolks contain high doses of choline, an essential nutrient that
is made in small quantities by the liver, while the majority we must get through our
diet.
Choline is essential for the process of removing the cholesterol from the liver, and there
is an established correlation between choline deficiency and non-alcoholic fatty liver.
So, go ahead and crack an egg or two into the pan -- that omelet or sunny-side-up may
just be what your liver needs.
Next, one of the most nutritionally dense foods on the planet.
Number 9.
Grass-fed Beef Liver.
Everyone loves a good steak, but did you know that cooking up some beef liver may be even
more beneficial for your liver?
Beef liver is one of the best sources of choline.
It also contains folate and vitamin B12, the two B vitamins whose deficiency correlates
to the progression of fatty liver disease.
The liver is not your jam?
Other foods high in choline such as grass-fed beef, fish, caviar, shiitake mushrooms, edamame,
broccoli, cauliflower, free-range chicken, and lima beans, are great options.
These are also rich in folate or vitamin B12.
Our next food is a popular herbal remedy for liver health.
Number 8.
Milk Thistle.
This prickly plant native to Europe is loaded with compounds our liver loves, namely its
active compound silymarin, which is abundant in liver-protecting benefits.
Milk thistle is typically taken in the form of a supplement by people suffering from both
varieties of fatty liver -- alcoholic and nonalcoholic, as well as hepatitis.
How does this work?
Milk thistle lowers the liver inflammation and damage caused by free radicals.
Not only that -- according to one study, silymarin led to a slight increase in survival rates
of patients suffering from cirrhotic alcoholism when compared to the control group.
Next up, one of the best immunity boosting foods.
Number 7.
Probiotic Yogurt.
We all know that yogurt is packed with good bacteria and important for our gut health,
but did you know that it could help you reverse your fatty liver condition?
Studies have shown that probiotics have beneficial effects on the gut microbiome, and boost liver
enzymes in patients suffering from non-alcoholic fatty liver.
Make sure you choose unsweetened yoghurt, with no added sugar.
Our next food contains the highest levels of antioxidants of any vegetable.
Number 6.
Artichoke.
You may be familiar with artichoke from dipping your corn chips in a bowl of delicious artichoke-spinach
dip, but they are known for their numerous health benefits -- which extends to liver-protecting
ones, too.
On top of being known for helping fight hyperlipidemia -- high fat levels in the blood, artichokes
are antioxidative and enhance bile production, which helps remove waste.
Also, artichoke leaves have long been used in folk medicine as a potent detoxifying agent
and the extract is a common supplement given to individuals suffering from liver diseases.
It helps to protect the liver and promotes the growth of new tissue.
Coming up next is what your Mom told you to eat.
Number 5.
Broccoli Family.
Kale, collards, cabbage, Brussels sprouts, broccoli, arugula, and daikon radish -- you
can’t go wrong with the members of the broccoli family if you‘re looking to strengthen your
liver function.
How does this work?
Through indole, a compound plentiful in cruciferous vegetables, which has both protective and
reversal effects for fatty liver disease.
Turns out your Mom was right all along.
Next up, a well-known liver tonic.
Number 4.
Dandelion Root.
Dandelion root has had a longstanding presence in traditional medicine, as it has been used
to alleviate stomach and liver ailments.
To this day, dandelion root in the form of herbal tea, tincture, or capsules is consumed
to lower the stress on the liver, and support its bile production.
On top of that, it fortifies the liver’s ability to filter out potentially harmful
compounds from the food we consume.
Up next, fats that are good for your liver.
Number 3.
Healthy, Anti-inflammatory Fats.
Now, we’re not talking about just any fats.
To be more specific, we’re talking about foods rich in omega-3 fatty acids, such as
fish like salmon, sardines, tuna, and trout, but also walnuts, flaxseed, and chia seeds.
Everyone knows that omega-3s are absolute heavyweight champions when it comes to promoting
our health in myriad ways, so it comes as no surprise that they greatly benefit our
liver, as well.
Studies show that supplementing with long-chain omega-3s leads to a decrease in liver inflammation
and fat buildup.
Speaking of good fats, monounsaturated fats, too, play a role in liver health.
How exactly does this work?
These fats contain a compound called glutathione, which is a powerful antioxidant with strong
detoxifying properties that reduce the cell damage in liver.
How can we get more monounsaturated fats in our diet?
Luckily, they’re widely available in the form of olive and sesame oil, as well as avocados,
and nuts -- like pecans, almonds, and walnuts.
And lastly, consume more medium-chain triglycerides or MCTs, available in coconut oil or as a
stand-alone oil.
Coming up next, a heart-healthy breakfast food.
Number 2.
Oatmeal.
Starting your day with a hearty portion of oatmeal may be just the thing you need for
your liver health.
On top of being tasty and nutritious, oatmeal is high in fibers -- a very special group
of fibers to be more precise, called beta-glucans.
What’s so special about beta-glucans?
They’re extremely useful in fighting inflammation, and could potentially be utilized to combat
obesity.
More clinical studies on humans are needed, but it seems that beta-glucans can also help
lower the fat amount in the liver.
So, feel free to tuck in a big bowl of oatmeal -- just make sure to stay away from the processed
and pre-packaged kind.
For best results, why don’t you try pairing it with other liver-friendly foods, like probiotic
yogurt, avocados, and a handful of chopped nuts?
And finally, a morning brew that helps burn fat.
Number 1.
Coffee.
Every coffee lover will be thrilled to learn that their beloved cup of Joe is one of the
most health-promoting foods that exist.
Research has shown that regular coffee drinkers are not only at less risk of developing non-alcoholic
liver disease, but also other liver diseases.
Many people don’t realize this, but adding coffee to the diets of people suffering from
non-alcoholic fatty liver disease can help reverse this condition.
How does this work?
Coffee increases the level of the hormone Zonulin, which decreases gut permeability.
Coffee increases the level of the hormone Zonulin, which decreases gut permeability,
which means bacteria and toxins are prevented from passing from the gut into the bloodstream,
which may worsen fatty liver.
Now we have a science-backed reason to indulge in a steaming cup of java!
And that's it!
The top 10 foods that reverse fatty liver disease.
Keep in mind that a well-balanced diet is key to a healthy liver.
Stick to plenty of fruits and veggies (especially the leafy greens).
Eat garlic and onions (as they are natural liver detoxifiers).
And include beans, peas, nuts and lean animal protein like chicken and fish.
Cut out processed foods from your diet, especially any foods with fructose, corn syrup or high
fructose corn syrup.
Get rid of white, processed flour.
And avoid vegetable seed oils such as soybean oil, canola oil and sunflower oil.
If you get one thing from this video, it’s this: getting to, and keeping healthy weight
is crucial when it comes to combating fatty liver disease.
One study shows that losing 10% of your total body weight can improve liver enzymes, and
decrease inflammation caused by the extra fat.
Lastly, pair your diet with exercise, as it helps improve insulin resistance.
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And now, over to you: Which of these top 10 foods for reversing fatty liver will you eat
more or add to your diet?
Leave your comment below.
And be sure to check out our other videos!