In this fast world, when everyone is running behind progress and technology, skipping proper meals, and hogging junk, your liver and kidney are the two most important body organs to suffer. Excessive intake of fatty foods can cause oxidation and damage kidney health especially. Oxidation occurs when the oxygen in your body reacts with fats in your blood and your cells. Oxidation also causes heart disease, cancer, Alzheimer’s disease, Parkinson’s disease and other chronic and degenerative conditions. Antioxidants are compounds that may prevent or protect against undesirable fatty acid oxidation.

Experts say many ways to prevent or treat liver and kidney diseases exist. One of the best ways is to eat more whole, natural foods that include a variety of colours, textures and flavours. Whole foods provide a wide range of nutrients, including vitamins and minerals, antioxidants and phytonutrients, which help fight inflammation. Another way to reduce inflammation is to eat more plants:

• • -Plant foods contain phytonutrients called carotenoids.
  • -Citrus fruits and vegetables are rich in beta-carotene.
  • -Dark green leafy vegetables are high in lutein.
  • -Red fruits and vegetables have lycopene.
  • -Cruciferous vegetables such as broccoli, cauliflower and Brussels sprouts contain sulforaphane.

   

Plants also contain fibre — insoluble fibre binds with cholesterol in your gut. It prevents it from being absorbed into your bloodstream, while soluble fibre passes through your digestive system without being digested by your body. As a result, fibre helps lower blood cholesterol levels by preventing cholesterol absorption into your arteries; reduces LDL (bad) cholesterol levels. Also, plant-based fibre foods help prevent and cure fatty liver issues. Some people also opt for plant-based liver and kidney supplements.

Foods for a healthy liver and kidney:

Oatmeal:

Oatmeal consists of a lot of fibre that works best for a fatty liver. Including oatmeal in your breakfast will also help you lose belly fat. In addition, oatmeal fills your stomach for a longer time which helps to prevent junk eating that causes fatty liver. It's recommended to add rolled oats to your breakfast cereal and add a few chia seeds to get an effective result.

Broccoli:

Add a lot of green veggies to keep your liver healthy. This crunchy veggie protects you from non-alcoholic fatty liver disease (NAFD). Steamed broccoli tastes a little bland: so, you can toss it in olive oil with some seasoning, dried almonds, and cranberries, or shred it into some coleslaw or homemade pasta. Broccoli also tastes delicious with toasted garlic and a splash of balsamic vinegar.

Coffee:

Caffeine is a best friend to your liver. So, if you can't start your day without a cup of steaming coffee, you will be glad to hear that drinking coffee is the best habit you can adopt for a healthy liver. Drinking three cups of coffee daily can help you prevent alcoholic damage to the liver and lowers the risk of cancer. Make sure you don't add too much sugar to the coffee.

Green tea:

Replace your regular morning chai with a steaming cup of green tea. Green tea consists of an antioxidant, catechins. It shields your liver from cancer. Green tea also helps in regulating the lipid metabolism that reduces the accumulation of lipid in the liver. Drinking green tea continuously for 12 weeks helps improve liver enzyme levels and release oxidative stress.

Blueberries:

Another healthy and delicious addition to your diet; these berries are the storehouse of antioxidants. It contains polyphenols antioxidant that protects the liver from damage. Also, blueberry juice can increase antioxidant levels in the liver. Fatty liver diseases often increase obesity and high cholesterol. If blueberries aren't your thing, you can try out raspberries, cranberries, plums, olives, or dark chocolate.

Red bell papers:

1/2 cup of red bell paper consists of 1 mg sodium, 88 mg potassium, and 10 mg phosphorus. It also contains Vitamin A, C, B6, folic acid, and fibre. Also, red bell papers are low in potassium, which benefits kidney health. Also, it contains lycopene, an antioxidant that can prevent kidney cancer.

Cabbage:

This cruciferous vegetable is packed with phytochemicals that destroy the free radicals. Half a cup of cabbage consists of 6 mg sodium, 60 mg potassium, and 9 mg phosphorus. Many phytochemicals also prevent cell damage. High in Vitamin A, K, C, B6, fibre, and folic acid, cabbage is one of the nutritious additions to your kidney diet. You can have it with coleslaw, salads, or as a filling for tacos.

Cauliflower:

Another member of the Cruciferous family that is vitamin C, folate, and fibre. Cauliflower also consists of indoles, glucosinolates and thiocyanates; these compounds help the liver neutralize toxic substances, which can damage cell membranes and DNA. In addition, this Alkaline veggie makes your diet less acidic, creating less pressure on the kidneys.

Apple:

A medium-sized apple consists of 158 mg potassium and 10 mg phosphorus. Apples help reduce cholesterol, constipation, heart diseases, and the risk of cancer. In addition, this inflammatory ingredient helps you keep kidney issues at bay. Apples are one of the versatile fruits that can be paired with any delicious dessert.

Raspberries:

Another beneficial member from the "Berry" clan. These tangy berries come in the second position in terms of the nutrient quotient. Half a cup of raspberries consists of 93 mg potassium and 7 mg phosphorus. In addition, raspberries contain a phytonutrient called "ellagic acid" that neutralizes free radicals and prevents cell damage. Also, raspberries are a great source of Manganese, fibre, Vitamin C, B, and folate; these properties inhibit cell growth and tumour formation.


Along with your healthy diet, you can also infuse some organic supplements like andMe's plant-based liver and kidney supplements. It is vegan, enriched with the goodness of natural ingredients and leaves no side effects on your health.