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What word comes to your mind when you see Mr. Kapil Dev? Nothing short of ‘Mr. All Rounder,’ who brought victory to India in the 1983 World Cup. He is still revered as one of the top MVPs in cricket history.
Did you know there is one such ‘MVP’ (most valuable player) in our body which is low-key but acts as an all-rounder by detoxifying the blood, processing nutrients and ensuring that everything runs smoothly?
Yes, you are guessing it right. It’s Your LIVER!
This most valuable player works tirelessly, round the clock to get you through your everyday grind. But even superheroes need help. Here, vitamins act as a powerful ally to boost your liver functioning. But are you aware of the best vitamins for liver health? Keep reading for more details.
Why are Vitamins Essential for Liver?
Vitamins are very important for maintaining a good liver health as they help our liver to smoothy perform various functions including digestion, hormone production, filtering various toxins, protein synthesis etc. Some essential vitamins for your liver are Vitamin B and B12, Vitamin C, Vitamin D, and Vitamin E.
Are You Ready to Level up Your Liver Game?
Have a little self-love. Get to know the Vitamins for liver health. This information and knowledge will help you lead a healthy and contented life:
| Vitamins | Description | Source |
|---|---|---|
| Vitamin B | Absorption of Vitamin B1, B3, B6, and B12 are often disrupted by alcoholic fatty liver. Hence intake of supplements becomes essential | Green leafy vegetables, chicken, fish, eggs, dairy products like milk, and cheese, fruits like bananas and watermelons, whole grains and cereals |
| Vitamin C | A water-soluble vitamin that helps in the biosynthesis of some neurotransmitters and collagens and also protein metabolism. It is an antioxidant that neutralises molecules known as free radicals. It even helps limit fat deposition in the liver and prevents fatty liver disease. It is one of the most effective vitamins for fighting alcoholic liver disease | Citrus fruits like oranges and sweet limes, broccoli, blackcurrants, peppers, potatoes |
| Vitamin D | This vitamin essentially prevents metabolic and inflammatory liver disease. Some studies show that deficiency of this may lead to cirrhosis of the liver. It has also been seen that cholestatic liver and liver failure diseases are also caused by low levels of Vitamin D | Mushrooms like morels and chanterelles, egg yolk, tuna fish, red meat, oil fish like salmon, herring, liver |
| Vitamin E | It is a fat-soluble compound that protects cell membranes from oxidation destruction. Its deficiency can cause non-alcoholic fatty liver disease and steatohepatitis | Vegetable oil, sunflower oil, soya, corn and olive oil, cereals, nuts and seeds |
Along with these allies, sometimes an additional nudge is required to boost your liver health. Hence, liver health supplements can be effective in doing so. A few supplements that have been believed to improve liver health are as below:
| Supplements (Minerals and Herbal) | Description |
|---|---|
| Grapefruit | Packed with antioxidants called naringenin and naringin, it helps prevent the development of excessive connective tissue called hepatic fibrosis. It enhances the natural cleansing process of the liver and removes carcinogens |
| Zinc | It majorly supports immune function and reduces inflammation. Zinc also helps in the repair and regeneration of cells and fights oxidative stress |
| Selenium | It has been found to aid in fat metabolism by modulating certain enzymes. It is also an antioxidant which can reduce oxidative stress |
| Milk Thistle (‘Doodh Patra’) | The flavonoids in milk thistle help with liver detoxification. “Sylimarin” in milk thistle has anti-inflammatory properties that can save the liver from alcohol and other toxin damage |
| Walnuts | Highest in antioxidant properties amongst the nut family, these help in the reduction of fat amount in the liver. The arginine in walnuts also supports the process of removal of ammonia |
| Garlic | Garlic can stimulate liver enzymes assisting in the removal of liver toxins. It can lower cholesterol levels in people with non-alcoholic fatty liver disease |
How to Amp up the Liver Health with Vitamins?
Having a food plate including vitamins and minerals in proportionate level is the key to keep your liver healthy. Here are a few tips about how you can keep your liver happy:
- Munch on Vitamin-packed Foods: Food rich in vitamins B, C, D and E are especially beneficial for liver health. Incorporate plenty of fruits, vegetables and lean meats in your diet to make your liver satisfied.
- Pop the Pills: If your body is unable to absorb the essential vitamins from your diet, support it by adding supplements to your daily routine. However, be cautious and only intake supplements as per your physicians advice. A liver malfunction can also be diagnosed by blood tests. In order to manage these unexpected medical expenses, sign up for a comprehensive insurance plan that will support you not only during an emergency hospitalisation but also in covering small medical interventions such as regular health check-ups, diagnostic tests and more. Our Care Supreme plan is clubbed with benefits like annual health check-ups, unlimited e-consultations and 4 physical OPD consultations with network healthcare providers in a year.
- Soak Up the Sun: Besides having healthy portions of Vitamin D-rich foods like milk, cereals and fish, you should step out more in the Sun for better absorption of Vitamin D.
Daily Boost for Your Liver Health
Besides having vitamins to improve liver function, there are a range of proactive steps you can take to keep your liver happy. This MVP needs constant love and care which is only possible with these activities:
- Bottom’s Up: Be mindful of alcohol consumption as careless drinking can damage the liver quite fast. Every time you have a glass, the liver filters alcohol out along with some of its expired cells. With time the regeneration of cells by the liver stops due to heavy dose of alcohol and frequent loss of cells.
- Move it and Munch On: Regular exercise and the correct diet can help you focus on body detoxification and support liver health. Antioxidant-rich berries, green tea and coffee also are part of a good diet for liver and overall health.
- Rest up, Stress Less, and Stay Hydrated: Sleep is essential for overall health. The liver gets time to repair and recuperate while you rest. Stress can cause the overproduction of stress hormones and the release of bacterial toxins that can inflame the liver. Hydration is the key to liver functions as it can adequately filter wastes if properly hydrated.
- Cut Back on Smoking and Other Toxins: Give up smoking if you can. It is a menace to every organ of your body. It creates havoc to liver as it helps to flush out toxins. By being mindful of your intake, you will help in reducing the pressure on your liver functions.
For the Last Over
To hit sixes in the last over of your life, you need to be prepared for any kind of medical situation that may arise due to liver malfunction. This MVP of your body is mainly responsible for nutrient absorption and filtering toxins and works best with the support of Vitamins B, C, D and E. However, even with the strictest of diet and supplements, medical emergencies might crop up due to unforeseen reasons. What do you do then?
Along with your doctor and healthcare provider, make health insurance your friend too. Care Health Insurance with its array of products can be a great financial and mental support in such emergencies. It is ideal to go for a plan like Care Supreme which has multiple benefits and is not restrictive in renewal of sum insured. Since liver diseases can take a long to recuperate, the additional bonus added to the SI and coverage of multiple admissions to hospitals for the same disease is a benefit you cannot undermine.
>> Also Read: World Liver Day: How to Keep Liver Healthy & Disease Free
Disclaimer: The above information is for reference purposes only. Kindly consult your general physician for verified medical advice. The health insurance benefits are subject to policy terms and conditions. Refer to your policy documents for more information.
