Fatty Liver

By Nmami Agarwal     20-Sep 2018

Fatty Liver

Liver in the human body is the second largest organ responsible for a wide multiplicity of functions, including processing everything you eat and drink while filtering detrimental substances from your blood. However, too much of the fat layer in your liver can cause a liver damage in long run. Fatty liver and hepatic steatosis are the terms that describe the upsurge of fat in the liver. This fat deposition is considered normal when a small amount of fat is found in your liver but too much of it can become a real and serious health issue.

Fatty Liver Classification
Your body stores fat in numerous areas of your body for the future use of energy and insulation. Where it has clearly known that liver is partially an organ made up of fat, however, in case, fat content found in the liver is too high, it possibly can be a sign of fatty liver. Fatty liver is typically classified as alcohol and non-alcohol. Alcohol is a hazardous direct toxin for the liver that can cause inflammation. Non-alcoholic fatty liver disease (NAFLD) and non-alcoholic related steatohepatitis (NASH) are noticeably two different illnesses and there are more potential health depletion linked to fat accumulation in the liver.

How A Fatty Liver Can Affect Your Health?
Fatty liver leads to health complications which also damage the liver, preventing it from eliminating toxins and producing wrath for the digestive system. When your liver fails to do these bodily functions effectively, it can put you at the risk of developing additional problems in your body. Few of the symptoms associated to the fatty liver are inflammation, abdominal pain, fatigue, confusion, weight loss and physical weakness. It’s also believed that the excess fat deposition in your liver along with certain medical conditions, increases inflammation.

Foods To Reverse Fatty Liver
There is this amazing list of foods to reverse fatty liver which includes the assortment of foods. Lessening calories intake and eating high-fibre and natural foods is the good starting point to reverse this health issue. Including foods in your diet that contains complex carbs, fibre, and protein will help your body provide sustained energy and make you feel fuller for longer.

  • Greens to prevent fat buildup: Broccoli is revealed to prevent the fat buildup in the liver. Including more of greens like spinach, Brussels sprouts and kale will also help you with shedding extra weight during this problem.
  •  Avocado to protect the liver: Avocados are not just rich in healthful fats but also have anti-inflammatory properties and soluble fiber that help reduce blood sugar and oxidative stress in your body. Some research suggests that avocados also contain chemicals which might slow down the liver damage.
  • Omega-3 fatty acids to improve liver: A review from some research says, omega-3 fatty acids improve liver fat and HDL cholesterol levels for those who have the fatty liver disease. Eating foods high in omega-3 fatty acids like sardines, salmon, walnuts and flaxseed help lower liver fat.
  • Coffee to lower abnormal liver enzymes: Coffee contains chlorogenic acid- a potent compound that has antioxidant and anti-inflammatory properties. It helps reduces cholesterol and appears to protect your body from non-alcoholic fatty liver disease.
  • Garlic to help reduce body weight and inflammation: Garlic- a staple ingredient in every diet that is beneficial for those who have the fatty liver disease. Garlic not only adds flavour to the food but also has shown to reduce body weight and inflammation in fatty liver disease.

Over to you
Apart from including foods in your diet to reverse the effects of fatty liver on your health regular exercising is also important and especially beneficial in fatty liver disease. Expect from this avoiding or limiting certain food like added sugar, alcohol, salt, fried food, red meat and refined
grain will also help you to deal with fatty liver. Hope this blog helped you a lot in knowing all about it.

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Nmami Life - Diet & Nutrition
Recipe Alert
Beets have a lovely colour, taste and texture. But beets aren’t supposed to be smoked like eggplant. You need to boil them up before smoking, else they’re going to take forever in preparation. Here is our quick and easy guide for best smoked beets recipe

Nutritional Benefits

Beetroot provides you with fibre, iron, potassium, folate and Vitamin C which is good for skin and further act as an antioxidant. It can improve exercise performance, lower blood pressure and serve as a low calorie food. It can also improve digestion and help in weight management. Thyme is a Mediterranean herb and has been traditionally used to cure diarrhoea, stomach ache and sore throat.


2 small beets

Few sprigs of thyme

1 teaspoon olive oil

1 teaspoon lemon zest

Salt- as per taste

Calorie = 112 kcal
Protein = 2.8 grams
Carbohydrates = 14.8 grams
Fat = 4.7 grams
Recommended for- High Blood Pressure and Digestion
Course- Evening Snack


Cut beets into thin slices

Put them in a saucepan, with some water. Boil until tender

Next, light your charcoal or barbecue fire

Take a large piece of foil and lay the beets in them. Brush a little olive oil and top with thyme and lemon zest.

Fold the foil and twist the ends together. Punch small holes in the foil with the help of a knife or fork.

Leave it to cook for 15-20 minutes.

Once cooked, allow it to cool and then discard the charred skin.

Toss with salt and pepper, and serve.

Over to you

Beetroot is a wonder vegetable with goodness of many nutrients. Smokey beets give the dish a distinctive taste along with the flavourful thyme herb. Do try it out!
Know more: 
1) https://bit.ly/30dVsdn
2) http://www.nmamilife.com/recipes/
3) Highlights section in BIOS under Recipes
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Nmami Life - Diet & Nutrition
Myth of the Day
Your safe bet- consult a nutritionist!
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