Despite what those Instagram ads or juice companies might lead you to believe, a healthy liver does a beautiful job of “cleansing” and “detoxing” itself.
Another worrisome feature of NAFLD is that it’s often a “silent disease,” meaning it has few, if any, symptoms, theNIDDKconfirms.
But the positive news is that we’re learning that NAFLD can essentially go into remission if caught during its early stages—again, no cleanses or detoxes required.What you eat, including enough vitamin B12 and folic acid, can actually help reverse nonalcoholic fatty liver disease, according to a new study published in July 2022 in theJournal of Hepatology.
What This Liver Health Study Found
Since it’s an early theory about NAFLD, researchers at Duke National University of Singapore, along with colleagues from Singapore, India, China and the U.S., tested their hypothesis for this study on mice.
They found that these supplements slowed the progression of NAFLD and reversed liver inflammation and fibrosis (thickening of scar tissue, which may lead to cirrhosis).
“Our findings are both exciting and important because they suggest that a relatively inexpensive therapy, vitamin B12 and folic acid, could be used to prevent and/or delay the progression [of NAFLD],“Brijesh Singh, Ph.D., an assistant professor at Duke-NUS and study co-author, tellsDuke-NUS Medical School News.
While this is a very initial finding, focusing on two nutrients as part of a diet rich in thesebest foods for the liveris certainly a lot easier and more affordable than an organ transplant.
“Currently, the only treatment for patients with end-stage liver disease is to receive a transplant. The findings … demonstrate that a simple, affordable and accessible intervention could potentially halt or reverse the damage to the liver, bringing new hope to those suffering from fatty liver diseases,“Patrick Casey, Ph.D., senior vice-dean for research at Duke-NUS, adds toDuke-NUS Medical School News.
4 Foods High in Vitamin B12 and Folic Acid
Not sold on supplements? We get it! Here atEatingWell, we’re firm believers in food first, thensafe supplements(under the direction of your health care provider) to help fill in any gaps.
The NIH Office of Dietary Supplements guides onfolate/folic acidandvitamin B12validate that these foods and drinks are solid sources of both of the potentially NAFLD-reversing nutrients. We’re listing them below based on their percentage of Daily Value.
You can also find folate in large amounts in:
And vitamin B12 in:
Beyond these nutrient-rich foods, earlier studies suggest that drinking three 6-ounce cups of coffee per day, trading whole grains for refined ones, racking up enough exercise and eating morecruciferousveggies (including Brussels sprouts, bok choy, cabbage and broccoli) also go a long way to help keep your liver healthy.
The Bottom Line
This new study hints that two nutrients, folate and vitamin B12, might be especially beneficial to help support liver health and potentially reverse nonalcoholic fatty liver disease. Much more research is needed to confirm these findings. Until we know more, though, it certainly can’t hurt to fill your plate with more foods that offer these nutrients. To do just that, consider adding these deliciousGochujang-Glazed Salmon with Garlic SpinachandSpaghetti with Quick Meat Saucerecipes to your menu this week.
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