The liver serves as the cornerstone of countless bodily processes, hence proper nutrition is required to support the liver's diverse functions, which range from detoxifying harmful substances to synthesising essential proteins, fats, sugars, and digestive enzymes. Acting as a multifunctional powerhouse, the liver also produces proteins vital for health. Therefore, it is essential to consume the best foods to support liver health, and steamed dishes are one of them.
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STEAMED DISHES TO MAINTAIN HEALTH OF LIVER:
1. Steamed Salmon: Salmon is rich in Omega-3 fatty acids, which have anti-inflammatory properties. It has high-quality protein essential for liver repair and is low in unhealthy fats. Rich in antioxidants like astaxanthin, it helps protect the liver from oxidative stress. Season it with herbs and pair it with steamed vegetables, avoiding heavy sauces.
2. Steamed Tofu with ginger: Tofu provides plant-based protein that aids liver repair and regeneration while being low in unhealthy fats. Meanwhile, ginger is known for its anti-inflammatory and antioxidant properties that help reduce liver inflammation and oxidative stress. Simply season tofu with a touch of soy sauce and fresh ginger, then steam. Pair it with vegetables for a nutritious meal.
3. Steamed Lemon Chicken: Lean chicken enhances liver repair and regeneration while steaming helps retain nutrients and cut unhealthy fat. Lemon adds Vitamin- C, which detoxifies the liver. Season chicken with lemon juice, herbs, and a pinch of salt, then steam until cooked through. Pair it with steamed veggies, seasoned with herbs for a liver-friendly meal.
4. Idli: Idli is a South-Indian dish made from rice and urad dal, which is then steamed, making it light and easy to digest. It is fermented, which improves its nutritional value, enhancing the accessibility of probiotics, which support gut health. A healthy gut positively impacts liver health by enhancing digestion and reducing inflammation. Idli is low in unhealthy fats and sugars, making it a nutritious option for maintaining liver health.
5. Steamed Beetroot and Carrot Tikki: It is an excellent choice for liver health as beetroot and carrot are rich in antioxidants, vitamins, and minerals. Beetroot contains betalains, which help reduce inflammation and aid in liver detoxification, while carrots support liver function and overall health. Steaming preserves the nutrients while keeping it low in fat. Combine grated beetroot and carrots with spices, form into patties, and steam until cooked through. Serve it with homemade chutney.
6. Dhokla: Dhokla, a traditional Gujarati savoury snack crafted from fermented rice and chickpea flour (besan), is an excellent breakfast choice bursting with nutrients. This light, easy-to-digest treat is rich in probiotics due to its fermentation process, promoting gut health and, in turn, enhancing liver function. With its low levels of unhealthy fats and sugars, dhokla stands out as a wholesome and nutritious option.
DOS FOR A HEALTHY LIVER:
- Focus on whole-food and plant-based diets including vegetables, fruits, nuts and legumes.
- Choose lean protein sources. Opt for skinless poultry, fish, beans, and lentils.
- Limit alcohol consumption. Drinking alcohol in excess can damage the liver.
- Watch your portion sizes. Overeating can lead to weight gain and increase the risk of fatty liver disease.
DON'TS FOR A HEALTHY LIVER:
- Avoid sugary beverages such as soda, juice, lemonade, and sports drinks that can contribute to the development of fatty liver disease. When consumed in excess, these sugars are processed in the liver and converted into fat, leading to the accumulation of fat in the liver cells.
- Limit or avoid processed foods such as fast food, snacks, and baked goods, which often contain high amounts of sugar, unhealthy fats, and additives that can impact liver health.
(Mubarika Noor is pursuing M.A. (Mass Communication) from Aligarh Muslim University)