Did you know that avocados are considered a superfood for the liver? This means that avocados can help your quest of reversing NAFLD.
The absence of cholesterol and sodium in avocados makes them a healthy choice to minimize the level of bad fats in the blood.
Furthermore, avocados contain limited saturated fat, which helps to minimize the accumulation of fatty deposits in your liver. This is similar to chicken (if you choose it correctly)
Its health properties make it a popular food source and it’s nutrient-rich, with several minerals and vitamins.
These include but are not limited to potassium, calcium, magnesium, fiber, phosphorus, vitamin K, vitamin E, vitamin C, vitamin B6, and folate.
In other words, despite the fact that it has a relatively high fat content, it has the good fats that we need, plus tons of other nutrients that are helpful not just for general health, but for the health of your liver too.
Can You Eat Avocado with Fatty Liver?
Yes, you can eat avocados with fatty liver because they help rather than hurt the condition. I contains roughly 20 essential nutrients which appears to prove beneficial in protecting the liver and minimizing liver damage.
For example, consuming 100 grams of an avocado (usually one half of the fruit), gives your body 13% of the daily recommended dose of Potassium, 28% of the needed dietary fibers, but also 16% of vitamin C, 15% of vitamin B6 and a solid 7% of the daily recommended dose of Magnesium.
Potassium can help to support liver health, while insoluble fiber helps to boost liver function.
According to studies, vitamin C is beneficial in treating Non-Alcoholic Fatty Liver Disease (NAFLD).
Dietary fiber can reduce levels of low-density lipoprotein(LDL), and unhealthy cholesterol by decreasing its absorption.
This super fruit contains a healthy oil that’s potent in monounsaturated fatty acids (MUFA) that enhances the absorption of nutrients and phytochemicals from avocados when eaten.
Why Is Avocado Good for Fatty Liver?
Avocados are good for fatty liver because of the liver-protecting properties the fruits contain, as mentioned before: it has loads of healthy nutrients like vitamins, minerals and healthy fats.
Based on the findings of an early study published in American Chemical Society, avocados contain potent compounds that exerts protective benefits by reducing liver damage.
It was further discovered that when avocados were eaten in moderation and incorporated into a healthy balanced diet, they can help to lessen the development of NAFLD and also help in the management of the condition.
An animal model study examined the role of different avocado oils on some liver characteristics during 4 weeks of a 10% (w/w) avocado oil diet.
Notable result findings include an increase in the amount of hepatic lipids and a reduction in levels of triglycerides in the blood.
Triglycerides are typically responsible for the accumulation of fat in the liver, making avocados beneficial for preventing and ameliorating fatty liver.
Several human studies indicate that incorporating avocados into the daily diet may aid in slowing down fatty liver progression or even help reversing it. It could also help by limiting the amount of fat that’s stored in the liver.
Avocados impact BMI and the management of weight, and this appears to positively impact fatty liver, both in prevention and amelioration.
How Much Avocado Should You Have with NAFLD?
According to the Journal of the American Heart Association, an avocado a day can help improve bad cholesterol levels, making avocados safe to eat with fatty liver.
There are 21 grams of healthy monounsaturated fat in a whole avocado, which is responsible for that health benefit.
Furthermore, one medium avocado contains roughly 240 calories, which amounts to approximately 10%- 20% of the recommended daily caloric needs. I’ve also mentioned above the other valuable nutrients it has.
While avocados provide healthy fats, you can overeat them, which could result in consuming extra calories.
For those who want to have avocado more than once daily, to be on the safe side, reduce your serving size.
Consider half of a whole fruit, cutting calories in half, and be sure to balance your meal with colorful fruits and leafy green vegetables for optimal nutrient intake. Other good choices (that we’ve already talked in detail) are eggplants and zucchini.
Eating avocado can help fatty liver by lowering cholesterol levels, regulating liver function, and helping to manage the condition.
Avocados contain the healthy fats, fiber, and other nutrients needed to deal with NAFLD and are actually considered a superfood – that’s how good they are!
I personally ate avocados regularly and managed to reverse my condition. Of course, they were part of a healthy, balanced diet and not the only reason why I managed to cure my liver.
But this does prove that this healthy food does a lot of good and we can have it without worries, as long as we eat it with moderation. I personally would stick to one half of an avocado per meal and not more than one entire avocado per day.
I was diagnosed with a fatty liver back in 2014 and managed to reverse it by mid-2015. Since then, I’ve been studying it, continuously updating my knowledge with the latest scientific findings and practical approaches to give others the help they need to reverse their condition.
My approach to managing fatty liver is holistic, balancing scientifically-backed information with real-life, practical advice based on personal, direct experience.
I am also the admin of the Fatty Liver Support Group on Facebook and the Fatty Liver Subreddit.