The liver is the largest real organ in the human body and performs important functions in the body. Involved in carbohydrate, protein, and fat metabolism. Produces bile to digest fats. Responsible for the synthesis of important proteins such as albumin and clotting factors.
According to gastroenterologist and hepatologist Lillian Carvello, the liver also processes and removes toxins and drugs. Stores vitamins, minerals, and glycogen. and regulates cholesterol. “Proper functioning of the organs is essential for the overall balance of the body. Protecting the organs means maintaining energy, metabolic, immune and cardiovascular health,” he emphasizes.
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Signs Your Body Gives When Your Liver Is Not Healthy
Doctors say the early symptoms of liver disease tend to go unnoticed because they are nonspecific. Warning signs include:
- persistent feeling of fatigue;
- nausea;
- loss of appetite;
- Pain or discomfort on the right side of the abdomen.
- swelling.
Pain or discomfort on the right side of your abdomen is one of the signs that your liver is not healthy.
As the disease progresses, Lillian comments that jaundice (yellowing of the skin and eyes), dark urine, whitish stools, severe itching, and a tendency to bleed may appear. “In more advanced stages, the liver can no longer perform its functions, fluid builds up in the abdomen (ascites), and mental confusion can occur (hepatic encephalopathy),” he warns.
“Neglecting liver care can have serious consequences. Fat accumulation can progress to the most advanced stages of liver disease: steatohepatitis, fibrosis, and cirrhosis. In addition to the risk of liver failure and cancer , damage to this organ also affects other systems, increasing the risk of diabetes, cardiovascular disease and kidney disease. In many cases, liver transplantation is the only option if the damage is irreversible,” warn the experts.
food versus liver health
As experts explain, what we eat has a direct impact on liver health. “A diet rich in sugar, saturated fat, and ultra-processed foods promotes the accumulation of fat in the liver, leading to fatty liver disease,” he explains.
Meanwhile, a balanced diet, such as a Mediterranean diet rich in fiber, olive oil, fruits, vegetables, and fish, can help reduce inflammation, improve insulin sensitivity, and reduce liver fat accumulation.
What we eat directly affects liver health
Foods that support liver health
At your request, Claudia Meirelles’ columnLillian Carvello reveals which foods are ‘liver-friendly’: natural, fresh and rich in antioxidant nutrients. Among them are:
- Colorful fruits and vegetables that fight oxidative stress.
- Fish rich in omega-3s, such as salmon and sardines, which have anti-inflammatory properties.
- Extra virgin olive oil that improves insulin sensitivity and reduces liver fat.
- And, according to some studies, unsweetened coffee even helps reduce the risk of fibrosis and liver cancer.
“These foods protect liver cells and boost metabolism,” he claims.
Natural, fresh foods rich in antioxidant nutrients support liver health
Doctors say foods that are the enemy of the liver
On the other hand, there are also inputs that can impair the proper functioning of the organ. Liver specialists recommend avoiding ultra-processed foods. Foods rich in refined sugars, trans fats, and sodium. In addition to soft drinks, alcoholic beverages and products using high-fructose corn syrup. “These foods tax the liver and promote fat accumulation and inflammation,” he points out.
Habits that help your liver health
For experts, in addition to a balanced diet, the ideal is to maintain a suitable weight, engage in regular physical activity, avoid self-medication, and receive vaccinations for hepatitis A and hepatitis B. “Alcoholic beverages should also be consumed in moderation or avoided completely, especially if you already have liver problems. Alcohol is one of the main liver attack substances,” he emphasizes.
“Sleeping well, staying hydrated and having regular tests to assess liver enzymes are also simple measures that can help detect changes early,” he added.
Habits that are harmful to the liver
Lillian points out that liver damage is caused by the use of teas and herbs of questionable origin that may contain toxic substances, as well as the use of medications and excessive supplements without medical advice. “Other ‘villains’ include a sedentary lifestyle, too much processed food and smoking, all of which are associated with inflammation and oxidative stress,” he added.
“Taking care of your liver ultimately means taking care of your body’s overall balance. This is about conscious daily choices,” advises the doctor.
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