Let’s talk about organic diets.
Dr. Joseph Salhab, also known as @thestomachdoc on TikTok, reveals six essential foods for ultimate liver function: avocado, olive oil, fatty fish, nuts, green tea, and coffee.
The Florida-based gastroenterologist frequently shares details of his diet with his 1.7 million TikTok followers, encouraging them to adopt habits that are kind to their gut and liver.
Nonalcoholic fatty liver disease is a so-called “silent epidemic,” affecting approximately one in four American adults. Getty Images/iStockphoto
His latest health summary comes as new research emerges about nonalcoholic fatty liver disease, a so-called “silent epidemic” that affects about one in four American adults. .
As the name suggests, NAFLD is characterized by excess fat in the liver in people who consume little or no alcohol.
The main cause is obesity, which is also accompanied by metabolic risk factors such as type 2 diabetes, high blood pressure, high cholesterol, and obstructive sleep apnea.
“If you have fatty liver disease, make dietary and lifestyle changes such as exercising at least four to five times a week, maintaining a healthy weight if you are overweight, and avoiding liver toxins such as alcohol. You always have to combine them,” Sarhab advised.
avocado
Avocados are rich in vitamin E, which has anti-inflammatory properties. sola_sola – Stock.adobe.com
Salhab said that in addition to being a healthy source of fat and fiber, avocados also contain “vitamin E, which is known to have anti-inflammatory properties for the liver.”
Eating one avocado every day has also been shown to improve sleep quality and cardiovascular function, and lower the risk of type 2 diabetes in women.
olive oil
Using olive oil as a topping preserves beneficial compounds. Kerim – Stock.adobe.com
Olive oil is a highly regarded staple of the Mediterranean diet, also known as “liquid gold” and the queen of fats. It is monounsaturated and rich in antioxidants and other healthy compounds.
Potential benefits of olive oil include reducing the risk of dementia and cardiovascular disease, and reducing constipation.
Salhab suggests regularly using drizzle as a topping in addition to cooking with olive oil. “Eating this way may preserve some of the more beneficial compounds in olive oil that may be lost when cooking,” he explained.
fatty fish
Salmon and other oily fish are rich in omega-3, which strengthens the liver. Vladimir – Stock.adobe.com
Salhab recommends consuming two servings of oily fish, such as salmon or herring, per week.
His advice is echoed by Lori Wright, a registered dietitian and professor at the University of South Florida School of Public Health, who previously told Fox News: It’s rich in omega-3s, which support cardiovascular and brain health, and it’s also rich in protein. ”
Wright added, “Studies show that omega-3 intake reduces overall mortality from heart disease. Additionally, omega-3s moderately lower high blood pressure and significantly lower triglycerides. Masu.”
nuts
Walnuts are a healthy source of unsaturated fats and contain vitamin E, which has anti-inflammatory properties for the liver. Atlas – Stock.adobe.com
Salhab recommends consuming nuts such as walnuts, pine nuts, pistachios, cashews, and pecans on a regular basis. He reports, “These are a healthy source of unsaturated fats, but they also contain vitamin E, which is known to have anti-inflammatory properties for the liver.”
Walnuts are good for your mind and body. Researchers at the National Institute on Aging have found that eating them may improve memory in Alzheimer’s patients.
Studies have shown that eating walnuts improves sperm quality, so these nuts may be good for you too.
Green Tea
Green tea is rich in catechins, which are antioxidants. Graph Vision – Stock.adobe.com
Sarhab says green and black tea are great additions to your daily diet because of their antioxidant and anti-inflammatory properties.
Tea leaves contain catechins, a type of polyphenol, and flavonoids, which protect against cell damage caused by aging.
Tea leaves contain more catechins than other foods and drinks. Green tea is less processed from leaf to cup than other varieties, so catechins tend to be retained. Among these catechins is epigallocatechin gallate. EGCG is known to fight inflammation and protect cells.
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coffee
Coffee is known to prevent and protect against fatty liver disease. Dimac – Stock.adobe.com
Salhab drinks dirty water every day to prevent gallstones and fatty liver disease. He says, “Coffee improves gut health, liver health, and brain health, and is associated with a lower risk of liver cancer.”
A 2022 scientific review found that coffee stimulates the release of cholecystokinin, a hormone that plays an important role in digestion.
In a 2021 paper published by the Fatty Liver Disease Clinic at the University of Chicago, registered dietitian and nutritionist Annie Guinan recommends drinking up to three cups of java daily to protect your liver.
