16. Fatty Fish: Omega-3s for Liver Health
Fatty fish, such as salmon, mackerel, sardines, and tuna, are excellent sources of omega-3 fatty acids, which are essential for maintaining liver health. Omega-3s can help reduce inflammation in the liver and protect it from damage. Moreover, these essential fats aid in maintaining the liver’s cell membranes’ integrity, ensuring the liver can function optimally.
Research has shown that regular consumption of fatty fish can help prevent the buildup of harmful fat deposits in the liver, reducing the risk of non-alcoholic fatty liver disease (NAFLD). Additionally, omega-3 fatty acids have been shown to improve liver enzyme levels in individuals with liver disease, further supporting the importance of fatty fish in liver health.
To enjoy the benefits of fatty fish for your liver, aim to consume at least two servings per week. You can grill, bake, or steam your fish to retain the most nutrients. Be sure to choose wild-caught fish when possible, as they typically have higher omega-3 content and fewer contaminants than farmed fish. (15)
