It is estimated that hepatic steatosis, known as fatty liver, affects 25% to 30% of the world’s population. Given its increasing prevalence, science is seeking to understand ways to prevent this disorder, including investigating potential protective components in the diet. New research, published in October in the journal Nutrients, shows that eating omega-3-rich fish can help reduce the risk of developing the disease.
To reach this conclusion, scientists from universities in Australia and Italy evaluated data from 1,297 adults who participated in the Nutrihep study, which was conducted on residents of the Mediterranean region. In addition to undergoing various tests, such as ultrasound to evaluate the liver, participants answered questionnaires about habits, especially eating habits. Among those who ate more sardines and salmon, there was less accumulation of fat in the liver.
Nutritionist Celso Cukier, from Einstein Israelita Hospital, believes that although there is no doubt about the benefits associated with a menu that favors fish, more research is needed to put the hammer down. After all, this is an observational study, meaning it does not determine cause and effect.
It is not possible to isolate just one type of food when talking about non-alcoholic fatty liver disease, which is another name for the disorder. The doctor confirms that “prevention depends on lifestyle, and includes diet, physical activity, weight control, and other factors.”
Studies show that obesity is a major risk factor. This happens because excessive weight gain causes changes in metabolism and hormone levels that contribute to the deposition of triglycerides, a fat molecule, in liver cells (liver cells).
No wonder steatosis is called fatty liver disease associated with metabolic dysfunction. This disorder can develop into an inflammatory process, namely steatohepatitis, which leads to the formation of scarring and leads to serious cirrhosis.
Useful fat
Omega-3 is known for its anti-inflammatory power, which is why it is welcomed for protecting the liver and the entire body. This substance is a type of fat, or fatty acid, and is part of the polyunsaturated group.
Among the most studied types of omegas, EPA and DHA stand out. While eicosapentaenoic acid (EPA) has benefits for the arteries, docosahexaenoic acid (DHA) benefits the brain. Both have anti-inflammatory action.
Fatty fish — such as the salmon and sardines mentioned above, as well as tuna — contain both. It is worth noting that fish are also excellent sources of protein and minerals such as phosphorus, zinc and iron, as well as B vitamins, among other nutrients. “In addition to providing all these protective substances, sardines are one of the most accessible fish in the Brazilian market,” highlights Cukier.
Although more studies are still needed to validate liver protection, the new work reinforces the recommendation to include more fish in daily life. However, despite the size of the Brazilian coast and the number of rivers in the country, consumption here is low.
Eating more fish and reducing red meat consumption helps reduce the amount of saturated fat in daily life. There is no shortage of scientific evidence suggesting that excess saturated fatty acids are involved in cardiovascular risk, among other health problems.
Other strategies
Taking care of your gut microbiome is another science-validated strategy for protecting against hepatic steatosis. There is evidence that maintaining a balance between the bacteria that live in the intestines has positive effects on the liver. Great allies are grains, fruits and vegetables, with appropriate space for foods containing probiotics, such as fermented baked milk, natural yogurt, kefir and kombucha.
On the other hand, you should avoid alcoholic beverages and not overeat sources of refined carbohydrates, such as cakes, snacks and the like. “The Mediterranean-style menu, which includes fish, whole grains, fruits, vegetables, seeds, low-fat dairy products and olive oil, benefits the entire body,” highlights the nutritionist.
It is also worth noting the importance of including physical activity in daily life. Avoiding a sedentary lifestyle promotes positive metabolic changes, encourages weight loss and increases the production of protective substances. Everyone should adapt their exercise routine to their own, choosing the method they like best, to ensure motivation and stay active.
Source: Einstein Agency
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