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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Fatty Liver, specifically NAFLD, is a condition in which fat accumulation in the liver is not caused by alcohol. Major causes are obesity, insulin resistance, high sugar intake, etc.
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Vegetables are rich in antioxidants, fiber, and vitamins that can help reduce inflammation and improve insulin sensitivity.
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As it is a good source of vitamins A, C, E, and antioxidants, it helps reduce oxidative stress, along with inflammation and may improve insulin sensitivity too.
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As it contains indole, a compound known to reduce inflammation and fat deposits in the liver, this also improves detoxifying enzyme activity.
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These are high in fiber, antioxidants, and nitrate, thus helping repair liver enzyme functions and reduce inflammation.
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These cruciferous vegetables have indole, which aid in detoxification and protects liver cells.
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They are rich in beta-carotene and fiber and help regulate blood sugar, thus supporting liver tissue repair.
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Other vegetables like bell peppers, garlic, green leafy vegetables, etc, are also promising and help in managing liver health as well.
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a) Include 5+ servings of vegetables daily. b) Reduce refined sugars, saturated fat, and processed foods intake. c) Regular exercise for at least 30- 40 minutes daily d) Monitor your body weight,and get liver health tests done regularly.
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Small, consistent dietary changes over 3 months can show improvements. Try to add one new vegetable each week and always consult healthcare providers before making major changes in your lifestyle.
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