Protecting your liver doesn’t have to be hard! Nutritionists teach you 6 dietary principles to protect liver health

The liver is one of the largest internal organs in the human body and is responsible for important functions such as metabolism, detoxification, and storage of nutrients. However, modern people's lifestyle and eating habits often put a burden on the liver, easily leading to serious diseases such as liver disease and liver cancer. Therefore, protecting the liver has become an important issue in the healthy life of modern people.

Zheng Jinbao, director of the Nutrition Department of National Taiwan University Hospital, pointed out that there is no need to over-protect the liver. As long as you follow the principle of balanced intake of six major food groups in your diet, choose fresh, natural, and seasonal ingredients, and use light cooking methods with less oil, salt, and saltiness, you can help maintain the liver in the best condition.

The number of new liver cancer cases in 2019 exceeded 10,000

According to statistics from the National Health Administration, the number of new cases of liver cancer exceeded 10,000 in 2020. The main risk factors for liver cancer: hepatitis B, C, cirrhosis, etc. are very prevalent in Taiwan. To prevent liver disease, regular serum tests or imaging screenings are necessary. In addition, it is important to maintain a regular schedule in daily life and eat a light and balanced diet.

Zheng Jinbao, chief nutritionist at the National Taiwan University Hospital, mentioned that the prevention of liver disease is based on a balanced diet of six major food groups, using fresh, natural, seasonal ingredients, and light cooking principles with less oil, salt, and saltiness to help maintain the liver in optimal condition. The following principles are provided for public reference:

Other natural spices include green onion, ginger, garlic, onion, and basil, all of which can add flavor to food.

6 dietary principles for liver protection

1. Balanced intake of 6 major food groups

The human body needs more than 40 kinds of nutrients. On a daily basis, we should get the nutrients we need from six major food categories, including meat, milk, vegetables, fruits, oils, grains and roots and stems. Foods in the same major category should be changed frequently. Do not be picky about food and reduce the use of overly refined food.

2. Control calorie intake and maintain standard weight

Sufficient calorie intake is necessary to maintain proper utilization of protein in the body, but if too many calories are consumed, it will easily cause fatty liver and burden the liver. On a daily basis, you should consume enough sugar and an appropriate amount of fat. Sugary foods can be obtained from grains, root vegetables, fruits, and milk, while fat sources are mainly cooking oil, nuts, and meat.

3. Take the right amount of vitamins and minerals, and don’t use random remedies

Improper and excessive vitamin supplementation can burden the liver and even cause toxicity. You should supplement only when necessary based on your individual constitution and physical condition and following the advice of a doctor or nutritionist.

4. Eat more natural seasonal ingredients

Avoid moldy or overnight food, and eat less irritating, spicy food, food with too many artificial flavors, preservatives, and smoked food. Because Taiwan's climate is humid, people also need to pay more attention to the way food is stored.

5. Reduce artificial flavoring

Make full use of the original flavor of the ingredients to add to the umami taste and texture of the food. Add seaweed to increase the saltiness, use beetroot or maple syrup to increase the sweetness, cabbage, white radish, kelp or kombu to increase the sweetness of the soup. Other natural spices include green onion, ginger, garlic, onion, and basil to add flavor to the food.

6. Don’t eat too much every meal and eat more green fruits and vegetables

Do not overeat, eat more green fruits and vegetables, especially dark green vegetables containing vitamin A, which can promote liver health. Eat black foods that are good for the kidneys, such as mulberry, black fungus, black sesame, and schisandra, which also have the effect of nourishing the liver.