LEARN ALL ABOUT 5 POWERFUL NUTS
Fatty liver disease, particularly Non-Alcoholic Fatty Liver Disease (NAFLD), is a rising public health problem because it affects approximately 30.2% of the population. The prevalence of the disease (NAFLD) is variable by region, as there are more than 40% of patients living in both the Americas and Southeast Asia.
What is Non-Alcoholic Fatty Liver Disease (NAFLD)?
Non-alcoholic fatty liver disease (NAFLD) is a liver condition marked by the buildup of excess fat in liver cells, occurring independently of alcohol intake. It is frequently linked to obesity, insulin resistance, and type 2 diabetes.
NAFLD encompasses a spectrum of disorders from simple fat accumulation (NAFL) to potentially damaging liver disease that includes inflammation and scarring referred to as non-alcoholic steatohepatitis (NASH).
Often referred to as a “silent epidemic” because there is no reliable means to present symptoms until the much later stages of the disease process.
Good news — you may not need to jump straight into medication to manage it.
Here’s the good news: You may not need a prescription for drugs or pills to improve your fatty liver.
Mother Nature has a small, yet mighty impact on your liver: NUTS!
Why do nuts help with fatty liver?
Data from a 2020 study indicates that nuts help to improve several processes relating to fatty liver, including;
- Diabetes
- Obesity
- Dyslipidemia (abnormal levels of lipids or cholesterol)
A large cohort study found that eating nuts four times a week or more may result in a 20% reduction in the risk of developing the disease NAFLD.
- Walnuts
Walnuts are nutrient-rich seeds harvested from the walnut tree, and interestingly, they’re botanically linked to stone fruits like peaches and plums. Walnut is one of the popular tree nuts because it resembles a wrinkled brain and is rich in flavor, yet sweet.
Why are they good for you?
Although walnuts are only one of many inexpensive sources of omega-3 fatty acids and antioxidants, they are the best nut for your liver. They also have anti-inflammatory properties that help lower liver fat and improve liver and blood enzyme levels. A 2021 study of a Mediterranean diet recommended that when walnuts are included as part of a daily diet, they significantly reduce liver fat.
When to eat them:
In the morning, walnuts provide energy that fuels without sharp peaks and valleys in blood sugar levels, which can accompany high-energy foods. At nighttime, walnuts with their melatonin and magnesium can promote sleep and source of control over inflammation overnight.
- Almonds
Almonds are wholesome, nutrient-packed seeds harvested from the Prunus dulcis tree, better known as the almond tree. Though often referred to as nuts, they are technically drupes—fruits with a soft outer layer and a hard shell inside that protects the actual seed we eat.
Why eat them?
Almonds are high in vitamin E, fiber, and monounsaturated fats, all of which assist the liver in fat metabolism, as well as reducing oxidative stress. Research also notes that eating almonds regularly leads to lower LDL (bad) cholesterol levels, as well as better blood sugar levels, which helps prevent fatty liver disease.
Timing tip:
You can eat almonds, commonly consumed in the morning (usually before or with breakfast). Eating almonds in the morning can reduce cravings, aid digestion, and stabilize blood sugar. Eating a handful of almonds in the mid-afternoon helps prevent unhealthy snacking.
- Pistachios
Pistachios are the edible seeds of the pistachio tree, Pistacia vera, which are characterized by their bright green hue and a somewhat sweet, nutty flavor. They are usually contained in a hard beige shell that needs to be cracked open before extracting the edible seed inside.
Reasons to pick them:
High in antioxidants and healthy fats, pistachios regulate genes associated with lipid metabolism and inhibit oxidative damage. Studies have also indicated they may help maintain a healthy lipid level and protect the liver from fat buildup.
Eating tip:
Pistachios can be an excellent pre- or post-workout snack as they can provide easy-to-digest energy and enhance recovery. For the added benefits, pair them with milk or a banana before bed for the magnesium content and relaxation benefits.
- Pecans
Pecans are a kind of tree nut that originated in North America, specifically the southern and central regions of the United States and Mexico. Known for their rich buttery flavor and crisp texture, they are a common ingredient in sweet and savory cooking.
Why eat them:
Pecans are high in monounsaturated fats, vitamin E, and antioxidants, which are nutrients that can reduce inflammation and protect liver cells from damage. Pecans in a Mediterranean-style eating pattern have been shown to lower liver fat and improve metabolic markers.
Timing suggestion:
Try pecans as crunchy salad toppers at lunchtime, or enjoy a small amount as a mid-morning snack to curb your appetite and support a healthy lipid profile.
- Brazil Nuts
Brazil nuts are large, ovoid seeds of the Brazil nut tree (Bertholletia excelsa), native to the Amazon rainforest. They are best recognized for their high selenium content (a trace mineral that plays important roles in regulating functions in our bodies). They are also a good source of healthy fats, protein, fiber, and other vitamins and minerals.
Why do we want them?
Selenium is a powerful antioxidant found in high amounts in certain foods, and it plays a key role in forming selenoproteins—essential compounds that help detoxify the liver and protect it from oxidative stress.
Tip for timing in the daily routine:
They may be better enjoyed in the morning or early afternoon to help favor the gradual absorption throughout the day.
Safety note:
Excessive amounts of selenium can lead to toxicity. Aim to limit to 1–3 nuts per day.
Disclaimer: The information in this article is informational and educational. It is not suggested by medical advice. Though nuts have been associated with liver health benefits, the nutritional needs and medical conditions of individuals vary. Please consult a qualified healthcare professional or a registered dietitian before making significant or big changes in your diet.
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