World liver day: Food is medicine – how healthy is your liver?

As the world prepares to mark World Liver Day on April 19, Nigerian nutritionists have raised serious health concerns.

They warn that rising liver-related diseases are linked to poor dietary habits, alcohol use, and sedentary lifestyles among citizens.

World Liver Day is celebrated annually to increase awareness about liver health and encourage better prevention of liver-related ailments.

The 2025 theme, “Food is Medicine,” stresses the power of nutrition in preventing and managing liver conditions globally.

Experts say liver diseases often show no early symptoms, making them a silent health threat in developing countries like Nigeria.

They urge Nigerians to prioritise liver health through diet, lifestyle adjustments, and early screening for liver complications.

Nutritionist, Mrs Odunayo Babatunde, told our correspondent that diet plays a major role in preventing and managing liver conditions.

She explained that antioxidant-rich foods such as leafy vegetables, berries, and fatty fish support liver health and regeneration.

She said walnuts, also called “asala,” reduce inflammation, which often leads to liver damage and related diseases.

Babatunde noted that coffee, green tea, and turmeric aid liver detoxification and improve enzymatic liver processes.

She added that these drinks help remove toxins from the body, reducing risk of liver fibrosis and cirrhosis.

However, Babatunde warned against diets high in saturated fats, trans fats, and refined sugars.

Such foods, she explained, contribute to fat accumulation in the liver and trigger insulin resistance and inflammation.

She said sodium-heavy meals worsen fluid retention in liver patients, especially those with advanced liver disease stages.

“Over time, excess sugar, fats, and sodium push the liver into overdrive, leading to serious complications,” she said.

She also linked alcohol abuse to liver inflammation, steatosis, and eventual progression to liver cirrhosis if unchecked.

According to her, chemical additives in processed food weaken liver detox functions and increase inflammation risk.

She stressed that long-term poor food choices could lead to non-alcoholic fatty liver disease and liver scarring.

Babatunde advised diagnosed patients to seek nutritional therapy tailored to their specific liver condition and stage.

She highlighted the importance of antioxidants like vitamins C and E in reducing oxidative stress in liver patients.

The nutritionist warned that excessive animal protein may burden the liver and worsen symptoms in advanced disease.

She encouraged the use of plant-based proteins such as legumes and nuts, which are easier for the liver to process.

Patients with hepatic encephalopathy, a liver-related brain disorder, should adjust protein intake under medical supervision, she said.

She also warned against random supplement use like milk thistle or vitamin E without medical guidance.

According to her, self-medication may interact with drugs and affect liver treatment outcomes.

Babatunde urged the public to embrace the Mediterranean diet—rich in vegetables, fruits, grains, lean proteins, and healthy fats.

This diet pattern, she said, reduces chronic liver disease risk and promotes general wellness.

She recommended water over sugary drinks and advised people to eat smaller, healthier portions to avoid obesity.

Obesity, she said, is a major trigger for non-alcoholic fatty liver disease in both children and adults.

“Plan your meals, stock up on healthy snacks, and prioritise natural over processed food,” she said.

Babatunde also encouraged people to adopt mindful eating and consider occasional intermittent fasting, if medically approved.

Also speaking, Mrs Olufunmilola Ogunmiluyi, Chief Dietitian at a public hospital, reiterated the liver’s vital body functions.

She said the liver detoxifies blood, stores nutrients, and produces bile essential for digestion and metabolism.

Ogunmiluyi listed green vegetables, broccoli, garlic, berries, and green tea as liver-friendly food choices.

She stressed the need for balanced diets with lean proteins, whole grains, and healthy fats for liver support.

She discouraged eating raw shellfish due to the risk of hepatitis A infection, which directly harms the liver.

According to her, high-fat, processed meals fuel fat buildup in the liver and trigger inflammation or scarring.

She linked sugary food and alcohol to non-alcoholic fatty liver disease, insulin resistance, and metabolic liver damage.

Ogunmiluyi said alcohol damages liver cells and worsens liver stress, especially when combined with a poor diet.

She recommended omega-3 rich foods like salmon, mackerel, and sardines for reducing inflammation and maintaining liver function.

She advised patients to consume B12, folate, and vitamin D, alongside zinc and selenium, through natural sources.

She warned against red meat and excessive animal fats, favouring lean protein from beans, lentils, and poultry.

She also recommended whole grains like oats and brown rice to help control blood sugar and liver stress.

She added that healthy fats from olive oil, nuts, and seeds are better than trans fats in fried foods.

Ogunmiluyi stressed that maintaining a healthy weight is key in preventing liver diseases, especially fatty liver.

She called for increased awareness about hepatitis vaccines and urged proper hygiene and responsible alcohol use.

She concluded by urging Nigerians to consume legumes, fruits, and vegetables regularly to maintain optimal liver health.

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