Healthier liver from eating this popular fruit

Avocado is a nutrient-dense fruit, packed with vitamins and minerals. While each serving contains a significant amount of calories, it is also rich in fiber, vitamin K, folate, vitamin C, B vitamins, vitamin E, vitamin A, copper, manganese, magnesium, phosphorus, zinc, iron, and potassium, along with several omega-3 and omega-6 fatty acids, choline, calcium, and selenium.

100g of avocado (peeled and pitted) contains approximately 167 calories, 8.7g of carbohydrates, 2g of protein, 15.4g of fat, and 6.8g of fiber.

According tographlineIn a 2015 study, researchers reported that avocados may help lower blood lipids and help prevent liver damage in people with non-alcoholic fatty liver disease.

Similarly, the authors of a 2019 review also showed that avocados contain phenols, which are monounsaturated fatty acids. These substances may help reduce the risk of metabolic syndrome, cardiovascular disease, and non-alcoholic fatty liver disease.

A 2022 study of 60 mice showed that avocado oil helped reduce non-alcoholic fatty liver disease. This result was achieved by reducing inflammation and oxidative stress, as well as improving mitochondrial function.

However, more research is needed to demonstrate the benefits of eating avocados for people with non-alcoholic fatty liver disease.

Similarly, according toScience DailyIn 2000, researchers in Japan discovered that avocados contain potent chemicals that can reduce liver damage.

To assess the protective effect of food against liver damage, researchers gave a group of mice with liver damage caused by galactosamine, a potent hepatotoxin, 22 different fruits.

Researchers suggest that avocados show the most potent activity among these fruits in slowing liver damage. Besides providing flavor and nutrition, avocados appear to improve liver health. People should eat more of them.

However, scientists don't know whether the results from studies on mice will have a protective effect on the liver in humans, or how much avocado extract would be needed to have a beneficial effect. They say more research is needed.

Nevertheless, this study adds further evidence supporting the many health benefits of avocados. Besides being good for the liver, this green-skinned fruit is also rich in vitamins E and C, fiber, potassium, and contains a large amount of folate, a vitamin that helps reduce birth defects in pregnant women.

Although avocados are high in fat, most of it is monounsaturated fat, which has been shown to lower cholesterol levels.

On the sheetThe Hindustan TimesNutrition expert Shruti Bharadwaj suggests adding avocados to the diet to treat fatty liver disease. Rich in HDL cholesterol (good cholesterol), avocados are recommended for people with non-alcoholic fatty liver disease and may help reduce fat and prevent liver damage.

According to Medlatec General Hospital, avocados are rich in vitamins E and C, which act as antioxidants to neutralize free radicals and protect liver cells from damage. In addition, this fruit also contains vitamins E and K, which help cleanse toxins from the liver, fight inflammation, and regulate cholesterol levels. Therefore, consuming this fruit is also very good for the liver.

They also contain compounds that increase the body's natural glutathione levels, which helps flush toxins out of the liver.

What should you keep in mind when eating avocado?

According to Dr. Phung Tuan Giang, Chairman of the Vietnam Institute for Research and Development of Traditional Medicine, when consumed in moderation, avocado is a nutritious food supplement to a balanced diet. However, people with kidney disease should not eat too much avocado because it contains a lot of potassium.

Although uncommon, some people are allergic to avocados, causing symptoms such as hives and itching.

Finally, remember that eating more avocados isn't always better.

"In fact, avocados are high in calories, so eating too much can lead to weight gain, especially if we don't make other adjustments to our diet. Eating avocados twice a week or a moderate amount (about 100-130g) every day will bring many health benefits," Dr. Giang emphasized.