Expert-approved top 6 magnesium-rich foods to avoid fatty liver

The liver plays a crucial role in the human body. It acts as the body’s natural detoxifier, filtering out toxins from the blood, breaking down harmful substances, and metabolizing drugs and alcohol. The liver also plays a crucial role in digestion by producing bile, which helps break down fats and absorb nutrients. But sadly, the erratic lifestyle habits have placed the liver health at risk. And as per experts, paying attention to healthy food habits can bring in some change and help prevent fatty liver. Florida-based Gastroenterologist Dr Joseph Salhab, also known as ‘the stomach doc’ on Instagram says that adding magnesium-rich foods in daily diet can bring in a lot of change. As per his recent post on Instagram, "Studies show people who eat more magnesium-rich foods have a lower risk of a fatty liver." Take a look at some top magnesium-rich foods that Dr Joseph Salhab suggests adding in daily diet.

When pumpkin seeds are combined with avocado, they together make for a smart, liver-friendly dietary choice—especially when aiming to prevent or manage fatty liver disease (non-alcoholic fatty liver disease or NAFLD). Avocado is rich in healthy monounsaturated fats that help reduce bad cholesterol and support liver function. It also contains glutathione, a powerful antioxidant that helps detoxify the liver. On the other hand, pumpkin seeds are high in magnesium and omega-3 fatty acids, both of which can help reduce liver inflammation. They also contain antioxidants like vitamin E, which protect liver cells from oxidative stress.

As per Dr Joseph, they together also help boost liver health. Spinach is rich in chlorophyll, which may help flush toxins and reduce liver fat buildup. It also contains nitrates and antioxidants that improve liver enzyme levels. And olive oil, especially extra virgin is packed with monounsaturated fats that improve lipid metabolism and insulin sensitivity. It also has anti-inflammatory compounds like oleocanthal, which reduce liver inflammation.

Black beans can help prevent or manage fatty liver disease (NAFLD) thanks to their rich nutrient profile and positive effects on metabolism. They contain soluble fiber that help regulate blood sugar and reduce cholesterol, both of which are key in preventing fat buildup in the liver. Fiber also supports a healthy gut microbiome, which influences liver inflammation and fat metabolism. Black beans are high in polyphenols and flavonoids, which combat oxidative stress and inflammation—two major contributors to liver damage. Black beans contain anthocyanins, a type of antioxidant that helps combat free radicals in the body. These antioxidants can reduce the risk of chronic diseases like heart disease and cancer. The fiber, potassium, and magnesium in black beans help lower blood pressure and improve cholesterol levels, both of which are crucial for maintaining heart health.

Dark chocolate contains powerful antioxidants like epicatechin and catechin, which reduce oxidative stress and inflammation in liver tissues. Regular intake of small amounts of dark chocolate may help improve insulin sensitivity, which is critical since insulin resistance is a major contributor to fatty liver. Some studies also suggest that dark chocolate may reduce ALT and AST levels, markers of liver stress, and inhibit fat buildup in liver cells. Flavonoids in dark chocolate can help protect the skin from UV damage and improve skin hydration. It may also improve insulin sensitivity, though it should be eaten in moderation due to calorie content. However, it is best to go for unsweetend chocolate, which can be great for keeping calories in control.

Edamame offers high-quality protein without the saturated fat found in red meat that helps reduce liver fat accumulation.Compounds like genistein and daidzein in soy have been shown to lower liver fat and reduce inflammation. And these isoflavones may also improve lipid metabolism and insulin sensitivity—two key factors in fatty liver prevention. However, it is best to consume protein during the day for better absorption of nutreints.

Yes, almonds and cashews can support fatty liver prevention when eaten in moderation as part of a balanced diet. They both contain monounsaturated and polyunsaturated fats, which help reduce bad cholesterol (LDL) and improve insulin sensitivity, a key factor in managing fatty liver. Almonds are rich in vitamin E that help reduce oxidative stress in the liver. Both almonds and cashews contain magnesium, which supports glucose metabolism and liver enzyme regulation. Thus, it is best to include these nuts to the daily diet.

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