The liver is the largest gland of our body. It plays a vital role in keeping our immune system and other metabolic processes healthy. It detoxifies and eliminates all the harmful toxins from the body. Hence, it is vital to keep our liver healthy, just like all other organs. A well-balanced diet along with a proper exercise schedule is the key to a healthy life.
There are some specific foods in the diet that keep our liver healthy. In this article, we will talk about one such food - Sardine fish, which is excellent for our liver health. Sardines are small oily fishes, which are naturally very low in mercury content.
Sardine fish comes with the goodness of omega 3 fats. These are considered as good fats and essential for the body. Omega 3 fatty acids present in sardine contain EPA (Eicosapentaenoic acid) and DHA (Docosahexaenoic acid) having powerful anti-inflammatory properties.
In today’s times, it has been observed that our diet is rich in omega 6 fats due to the excess consumption of oily, fried and junk foods. Excess of omega 6 fats in the body causes inflammation in the body, which is not desirable. Nutrition authorities advise maintaining an ideal ratio of omega 3 and 6 fats in the body. This is because omega 3 fats are anti-inflammatory in nature and protect our organs from getting inflamed. Because sardine fishes are packed with omega 3 hence they are a great way to maintain an ideal balance of omega 3 and 6.
Similarly, excess consumption of oily and fried foods along with a sedentary lifestyle increases the load on our liver. It might result in an imbalance of HDL and LDL cholesterol profile. Elevated levels of LDL or bad cholesterol in the body is harmful to our liver health as these fats get deposited in the liver. This deposition of fat results in Non-Alcoholic Fatty Liver Disease. If this condition is left untreated then it may result in liver cirrhosis.
Presence of omega 3 fats in the sardine fish protects us from such diseases. This is because omega 3 fatty acids play a favourable role in keeping our cholesterol profile healthy. They promote the levels of good or HDL cholesterol, while prevents the deposition of fat across our arteries, blood vessels and the liver. This, in turn, reduces the risk of fatty liver disease, many cardiovascular disorders and stroke.
To sum up, sardine fishes are very beneficial when it comes to keeping our liver healthy. They are also an excellent source of other nutrients like proteins, selenium, vitamin B12, vitamin D, copper, choline, calcium and niacin. They protect our liver and prevent any deposition of fat, which may hinder the normal functioning of liver. Sardine is easy to include in the diet and can be consumed in fresh or canned form. Opting for a fish oil supplement extracted from sardine is another way to reap its health benefits.