Recently, the number of people with fatty liver aged between 30 and 40 has been increasing. Fatty liver is one of life-style diseases which decreases the liver function caused by neutral fat and cholesterol.

Symptoms of fatty liver hardly appear, so many people with fatty liver do not realize the disease until they get a check-up at the hospital. If they leave fat liver untreated, which can cause cirrhosis of liver or chronic liver disease.

Although both exercise and diet is good for fat liver treatment and prevention, it is said that diet is more effective for it. Of course, diet for fat liver is low calorie, low-fat and balanced meal. And there are 7 nutrients people with liver fat should take actively to improve their liver function.

Let me introduce the nutrients which cure fatty liver effectively.

Diet and 7 Nutrients for Fatty Liver Improvement

1. High quality protein

Protein is essential nutrient for reproduction of liver cells, and the enzyme which helps the liver with metabolism that is made from protein. So protein is quite important for the liver.

And protein has also effect on discharging neutral fat into blood.

Although it is important to have meals contain good quality protein, taking too much animal protein causes obesity. So you should take much vegetable protein like soybean products which contain high protein and low fat.

2. Vitamin

Since people with fatty liver tend to lack vitamin, it is important to have foods contain much vitamin like vegetables.

Especially vitamin B group helps the liver with discharging sugar and fats. So you should have foods which contain much vitamin B like seafood, pork, liver, unpolished rice.

And vitamin C and vitamin E has Anti-oxidative effect so it eliminates substances which disturbs liver metabolism. Weakened liver cannot store much vitamin, so people with fat liver should take two times or three times as much amount of vitamin as healthy people.

3. Mineral

A great amount of mineral is needed to get enzymes worked properly. And it is important to take enough mineral to make the most of protein taken to produce liver cells.

Especially, zinc and magnesium is important because they help the enzyme promote liver metabolism, and also potassium is essential for metabolism. Japanese people tend to lack mineral, so people with liver fat should take much mineral.

Let’s make it a rule to have meals which contain much mineral like vegetables or seaweeds.

4. Glutathione

Glutathione is nutrient composed of amino acids and spread all over the human body and the liver stores much glutathione. It has effect on enhancing liver function, so it is good for fatty liver improvement.

And glutathione has also anti-oxidative effect, so it can detoxify toxic substances in the body. Liver, avocados, kiwis, asparagus contain much glutathione.

The nutrient is vulnerable to heat and soluble in water so you should be careful to cook the ingredient.

5. Arginine

Arginine promotes fat-burning, so many supplements for losing weight contain it. And it is good for alcoholic fatty liver.
People get alcoholic fatty liver when the liver is busy to break down alcohol and cannot afford to break down fats, and which causes the fats to adhere to the liver.

The state of the liver cannot work properly and may lead to kill the liver cells. Arginine helps the liver work properly and prevents the liver cells from dying. Foods like walnuts, natto, sesame seeds and meat contains much arginine.

6. Saponin

Saponin which foods like great burdock or ginseng contain much has also good effect for fatty liver improvement. It can reduce lipoperoxide which is produced when fats get oxidized by active oxygen.

Especially, it is said that saponin in soybean is good for fatty liver. So I recommend soybean products like tofu or natto because there are many kinds of them and their recipes.

7. Sesamine

Sesamine which sesame seeds contain can help the liver reduce fat oxidization and promote alcohol metabolism. Sesamine controls enzymes which produce active oxygen and curb fatty acids.

Sesamine’s anti-oxidization effect is different from other anti-oxidization substances. It is said that it affect the liver directly because it is soluble in fats. Sesame seeds are hard to digest, so you should have ground sesame seeds or sesame seeds pastes.

How was that?

The diseases of the liver are really difficult to discover so it would often happen it is too late to cure the diseases. It is not only important to have meals good for fatty liver but also avoid foods which are bad for fatty liver.

You should avoid drinking too much alcohol and taking much animal fats and not take too much sugar which promotes neutral fat production.

It is important to take nutrient actively which is good for fatty liver improvement and have proper three meals a day. There are some kinds of foods good for fatty liver, but you should be careful not to eat too much food which contains the nutrient because it leads to adverse effect.

So you should record calorie you took to prevent from eating too much and also reconsider your daily habit and take light exercise.

Summary

Diet and 7 Nutrients for Fatty Liver Improvement

1. High quality protein
2. Vitamin
3. Mineral
4. Glutathione
5. Arginine
6. Saponin
7. Sesamine