Know your liver When considering health and vital organs, heart, lungs, and brain likely come to mind first. The liver is often overlooked, even though it is the body’s second-largest organ and is responsible for over 500 essential functions. The liver acts as the filter for the whole body. It detoxifies harmful substances and breaks down the nutrients of the foods we eat. Without a healthy liver, toxins accumulate, nutrient absorption falters, and metabolism weakens, impacting overall health. A liver that is stressed or unwell benefits from reducing its workload as much as possible. There are several different things that can cause liver disease, including infection, genetics, and lifestyle choices. You can develop a liver problem at any age. Nutrition and liver Balanced nutrition can be a game-changer for liver health. A balanced diet rich in whole foods (fruits, vegetables, whole grains, and lean proteins) helps prevent disease and supports liver function. The liver turns food into energy and vital proteins. When the diet is high in fat, sugar or ultra-processed foods, fat can build up in the liver and lead to inflammation or scarring. The good news is that healthy changes to what one eats can quickly improve liver health, even if the person already has early signs of liver disease. Eating well protects the liver by reducing fat build-up, improving liver function, and supporting overall wellbeing. For people with MASLD, choosing nutritious foods can slow or even reverse liver damage. Focus on fruits, vegetables, whole grains, lean proteins, and healthy fats like olive oil, while limiting added sugars, red meat, and ultra-processed foods. Aim for variety and colour on the plate, and make small, sustainable changes : cook more at home, drink water instead of sugary drinks, and enjoy foods that truly nourish. Every smart choice helps the liver stay strong and healthy for life. Tips to have a healthy liver A balanced diet rich in fruits and vegetables, and lean proteins helps to maintain liver health while excess sugar and unhealthy fats can make the liver sick. Weight loss of just 5-10% of body weight can significantly reduce liver fat and improve liver function. The liver has the unique ability to regenerate itself, even after significant damage. Adopting healthier habits, such as improving diet and increasing exercise, helps the liver recover and function normally again. If fat makes up more than 5% of the liver’s weight, it can cause inflammation, scarring, and cancer, with Metabolic dysfunction-associated steatotic liver disease (MASLD) linked to diabetes, obesity, and high cholesterol. MASLD is often silent in its early stages. Diets high in sugar, refined carbohydrates, and trans/saturated fats can overwhelm the liver’s capacity to process fats which lead to a buildup and increased risk of liver disease. Maintaining regular mealtimes helps regulate blood sugar levels and reduces the strain on the liver. Eating late at night, skipping breakfast, only eating one meal a day can increase the risk of developing metabolic disorders. Food labeling is useful to make informed, healthy choices. Food labels typically display serving sizes, calories, nutrients, etc. Understanding these components helps to manage dietary needs, avoid overconsumption, and choose healthier options. Source : World Liver Day website