Long holidays are a time for relaxation and festivities, but uncontrolled eating and irregular schedules can overtax the liver. Doctor Doan Vinh Binh of the Medical Information Center at Tam Anh General Hospital in TP HCM recommends choosing foods rich in fiber, vitamins, and healthy proteins to lessen the burden on the liver and maintain overall health.

Fiber-rich vegetables

Broccoli, spinach, kale, watercress, and gotu kola are rich in fiber, which aids digestion, promotes detoxification, and eliminates waste from the body. Regularly including greens in your meals supports efficient liver function, especially during holidays when alcohol and fatty foods are often consumed.

Fiber-rich vegetables support a healthy liver. Photo: Dinh Dieu

Fiber-rich vegetables support a healthy liver. Photo: Dinh Dieu

Vitamin C-rich fruits

Oranges, grapefruits, guavas, apples, and strawberries are packed with vitamin C and antioxidants. Vitamin C helps neutralize free radicals, reduces oxidative stress on the liver, and promotes detoxification. Eating fresh fruit 30 minutes before a meal or more than an hour after is recommended for optimal liver function.

Protein-rich foods

Healthy protein sources like fatty fish, skinless poultry, tofu, and legumes contain essential amino acids and are low in saturated fat. These foods support liver cell regeneration and maintain the body's detoxification functions. Adults should consume about 1.2-1.5 g of protein per day.

Cleansing drinks

Teas, lemon water, beet juice, and black coffee, rich in catechin (an antioxidant polyphenol) and plant compounds, protect the liver, reduce inflammation, limit fatty liver disease, and support gut bacteria balance. These beverages can enhance liver function and detoxification, managing non-alcoholic fatty liver disease and cirrhosis.

Doctor Binh suggests that adults can supplement with natural s.marianum extracts from milk thistle and wasabia to control overactive kupffer cells. These support detoxification, protect liver function, especially in cases of hepatitis and fatty liver disease, and may prevent fibrosis.

Adults should limit alcohol consumption during the holidays and maintain regular exercise to stimulate metabolism and prevent weight gain and fat accumulation. Those experiencing symptoms like loss of appetite, bloating, fatigue, or weight loss should seek medical attention.

Dinh Dieu