Many people may eat these 5 foods that are most harmful to the liver every day! Many people don’t pay attention to the third one

Staying up late, alcohol, takeout, stress... The world of adults seems to be constantly wandering between challenging the limits of the liver and seeking a balance between protecting the liver. According to the "2023 Health Annual Trend Report" released by a well-known e-commerce platform, a striking phenomenon is revealed: the post-90s generation occupies 45% of the liver protection tablet consumer market.

The liver, as the "chemical factory" in our body, undertakes multiple functions such as detoxification, metabolism, and energy storage. Its health directly affects our overall quality of life. In this article, we will talk about the five most liver-damaging foods that we must eat less or avoid, as well as how to protect our liver.

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These 5 foods are very harmful to the liver

1

Alcohol

Alcohol is the number one killer of the liver. Long-term heavy drinking can lead to serious consequences such as fatty liver, alcoholic hepatitis, cirrhosis and even liver cancer. The World Health Organization has listed alcohol as a Class I carcinogen (WHO report). The Chinese Nutrition Society recommends that adults should not consume more than 15g of alcohol per day.

2

Moldy food

Moldy food may contain various mycotoxins, such as aflatoxin, mycotoxin, patulin, etc., which can cause liver damage.

For example, aflatoxin is currently recognized as the strongest chemical carcinogen. Moldy corn, peanuts, etc. are likely to contain aflatoxin B1, which is the most toxic type in the aflatoxin family. It can damage liver cells and increase the risk of liver cancer. Therefore, aflatoxin is defined as a Class 1 carcinogen by the World Health Organization's International Agency for Research on Cancer.

3

Raw or undercooked seafood

Some aquatic products may carry the hepatitis A virus, and eating raw or undercooked aquatic products increases the risk of hepatitis A. In addition, drunken shrimp and freshwater fish often contain Clonorchis sinensis (liver fluke), which can parasitize in the bile duct, increasing the risk of intestinal obstruction, cirrhosis and even jaundice. In 2009, the International Agency for Research on Cancer (IARC) defined Clonorchis sinensis as a type of carcinogenic parasitic infection.

Guangdong Province, which is the most popular province in China for eating raw and pickled foods, has the highest infection rate of Clonorchis sinensis in the "National Survey Report on the Current Status of Important Human Parasitic Diseases", reaching 16.42%.

4

Pickled Food

Epidemiological surveys in some areas with a high incidence of liver cancer have shown that pickled vegetables are closely related to liver cancer. The survey shows that eating pickled vegetables increases the risk of liver cancer. In many pickled vegetables in areas with a high incidence of liver cancer, the detection rate of nitrosamines exceeds 60%.

Long-term and large-scale intake of nitrosamines can damage liver cells, gradually affect the normal function of the liver, and increase the risk of liver cancer. It can be seen that the nitrosamine content in pickled vegetables should not be underestimated, and the consumption of pickled vegetables should be reduced to reduce the potential harm to the liver.

5

Toxic Chinese medicine

"All medicines are poisonous to some extent." Many Chinese medicines have complex ingredients and contain toxic ingredients that can cause liver damage or even liver disease. People in Yunnan and Guizhou like to use Chinese medicine to make medicinal wine or add some Chinese medicine to dishes, which is very dangerous. The National Food Safety Risk Assessment Center calls for people not to make their own medicinal wine almost every year.

Source: National Food Safety Risk Assessment Center official website

For example, cinnabar contains mercuric sulfide. Long-term consumption will cause mercury to combine with hemoglobin, forming difficult-to-decompose substances that accumulate in the liver, leading to liver poisoning; Polygonum multiflorum contains anthraquinone components, which can also damage the liver; diterpenoids in Tripterygium wilfordii will produce superoxide ions that damage liver function. Excessive intake can also lead to elevated serum aspartate aminotransferase.

These habits can help you protect your liver

1

Avoid staying up late

Although there is currently no high-quality evidence that staying up late will directly damage the liver, it changes the body's working rhythm and indirectly affects liver health by affecting hormones, etc.

Studies have shown that if you sleep less than 6 hours, the risk of developing non-alcoholic fatty liver disease increases significantly. It is recommended to get 7 to 8 hours of adequate sleep every day and develop good work and rest habits.

2

Exercise regularly and maintain a healthy weight

Moderate exercise can help control weight, reduce liver fat accumulation, and improve liver metabolic function. Exercise can also promote blood circulation, increase liver oxygen supply, and contribute to liver health.

It is recommended to do at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, running, swimming, etc. In addition, you can also combine strength training to enhance muscle strength and improve the body's metabolic level. Through these exercises, keep the BMI between 18.5 and 23.9.

3

Keep a positive attitude

Long-term mental stress and negative emotions can affect the normal function of the liver. A study on adults found that the greater the stress, the higher the risk of fatty liver.

Therefore, maintaining a good attitude is very important for liver health, and avoiding unnecessary involution in the workplace. Usually, you can relieve stress and regulate your emotions through meditation, yoga, listening to music, etc.

4

Avoid substance abuse

The liver is the body's detoxification organ, and drugs are metabolized in the liver. Abuse of drugs can cause serious damage to the liver. In particular, some over-the-counter drugs, health products, and supplements are more likely to be abused because they are easy to obtain. If used improperly, they may cause drug-induced liver damage.

When using medications, be sure to follow the doctor's advice and do not increase or decrease the dose or change medications on your own. If you need to use multiple medications at the same time, pay attention to the interactions between the drugs to avoid adverse effects on the liver.

5

Regular medical check-ups

Regular physical examinations can detect liver diseases early and take effective treatment measures. Especially for high-risk groups such as those with a family history of liver disease, long-term drinking, obesity, etc., regular liver function tests, abdominal ultrasound and other examinations are necessary.

It is recommended to have a comprehensive physical examination once a year, including liver function tests, five hepatitis B tests, abdominal ultrasound and other items.

These liver protection products

Is it really a tax on IQ?

In the market, there are many products claiming to have liver protection effects, such as liver protection tablets, liver protection tea, liver protection health products, etc. So, are these liver protection products just IQ taxes?

1

Liver protection tablets

Liver protection tablets are a common liver protection product, usually containing some herbal or plant ingredients. Currently, the key ingredient of this type of product is milk thistle. In addition, there are some traditional Chinese medicine ingredients, such as ginseng, kudzu root, turmeric, etc.

However, there is still controversy about the effect of liver protection tablets in healthy people. Some studies have shown that liver protection tablets can improve liver function indicators to a certain extent, but the therapeutic effect on liver diseases is limited. In addition, liver protection tablets may also have some side effects, such as gastrointestinal discomfort, allergies, etc.

Therefore, when using liver protection tablets, be sure to do so under the guidance of a doctor and do not blindly believe in advertisements.

Image source: e-commerce platform

2

Liver protection tea

Liver protection tea is usually made from some Chinese herbal medicines with liver protection effects, such as chrysanthemum, wolfberry, cassia seed, etc. These Chinese herbal medicines are believed to have the effects of clearing away heat and detoxifying, clearing the liver and improving eyesight.

However, the efficacy of liver protection tea also lacks scientific basis. Although some Chinese herbal medicines may have certain health care effects, they cannot replace drug treatment. In addition, liver protection tea may contain some unknown ingredients, and long-term drinking may cause adverse effects on the body.

3

Liver protection supplements

Common liver protection nutrients include vitamins, amino acids and minerals, etc. These nutrients are believed to help maintain the normal metabolic function of the liver.

However, for most people, as long as they maintain a balanced diet, they can get enough nutrients and do not need to take additional liver protection supplements. In addition, some liver protection supplements may have quality problems and may even contain ingredients that are harmful to the liver.

In summary, the efficacy of liver protection products is controversial and cannot replace a healthy diet and lifestyle. When choosing liver protection products, you must be cautious and do not blindly believe in advertisements. If you experience symptoms such as liver discomfort, you should seek medical attention in time and receive treatment under the guidance of a doctor.

In short, liver health is essential to our physical health. Through a reasonable diet and lifestyle, we can effectively protect the liver and prevent the occurrence of liver diseases. Let us start from now on, pay attention to liver health, develop good diet and lifestyle habits, and lay a solid foundation for our physical health.

References

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Planning and production

Author: Li Chun, registered nutritionist

Review | Ruan Guangfeng, Deputy Director of Kexin Food and Health Information Exchange Center