The liver is the largest internal organ and plays a crucial role in metabolism, detoxification, and protecting the body from harmful substances. When alcohol is consumed, nearly 90% of the alcohol is absorbed and processed by the liver through complex chemical reactions.
However, this process produces acetaldehyde, a harmful intermediate compound that damages liver cells and contributes to the development of serious liver diseases such as fatty liver, hepatitis, cirrhosis, and liver cancer.
Although the liver has regenerative capabilities, prolonged overwork, especially due to alcohol consumption, can lead to cumulative damage. Therefore, in addition to moderating alcohol intake, drinkers should proactively choose foods that support liver health.
Here are three popular dishes in Vietnamese drinking culture that help detoxify, protect liver cells, and reduce alcohol-related liver damage.
Tofu
According to the American Society for Parenteral and Enteral Nutrition (ASPEN), a soy-inclusive diet improves liver function, especially for those who consume alcohol (Photo: Getty).
Tofu is an excellent choice for liver health as it contains easily digestible plant-based protein, low saturated fat, and no cholesterol. Notably, soybeans, the primary ingredient in tofu, are rich in isoflavones, a group of compounds proven to reduce liver fat accumulation and possess anti-inflammatory properties.
Research suggests that a soy-inclusive diet can improve liver function, especially for those who regularly consume alcohol.
Compared to animal protein-rich dishes like grilled meat, hot pot, or organ meats, steamed tofu is a healthier option that eases the metabolic burden on the liver.
Additionally, tofu can be combined with other nutritious ingredients such as mushrooms, tomatoes, seaweed, and onions to create delicious, easy-to-prepare, and light dishes, even when one feels tired after drinking.
Steamed Fish with Ginger and Scallions
If you’re looking for a protein-rich dish that’s still liver-friendly, steamed fish is an ideal choice. Unlike red meat or organ meats, fish provides easily digestible protein and abundant omega-3 fatty acids, which possess anti-inflammatory properties and help reduce liver fat accumulation.
Steaming fish with ginger and scallions not only enhances the flavor but also offers health benefits. Ginger stimulates blood circulation and boosts alcohol metabolism in the liver, while scallions contain antibacterial properties, aid digestion, and reduce the feeling of fullness associated with alcohol consumption.
Steaming preserves the nutrients in the fish, avoiding the potential negative effects of high-temperature frying, thus reducing the metabolic burden of fat and oil on the liver.
Suggested dishes: Steamed fish with ginger, steamed carp with scallions and Chinese celery, or steamed snakehead fish wrapped in rice paper.
Steamed Dark Green Vegetables
Sometimes, simple dishes like steamed green vegetables can be a smart and effective choice on a drinking menu.
Dark green leafy vegetables such as spinach, kale, Swiss chard, broccoli, or water spinach are rich in antioxidants, chlorophyll, folate, and vitamin K, all of which support toxin neutralization and reduce inflammation in the liver.
Chlorophyll helps cleanse the blood, reducing the load on the liver during detoxification. Additionally, folate and vitamin K aid in liver cell regeneration, lowering the risk of chronic liver inflammation.
A study from Harvard University (USA) found that individuals with a diet rich in dark green vegetables had more stable liver enzymes and a lower risk of liver diseases compared to those who consumed more red meat or fried foods.
Suggested dishes: Steamed water spinach with chili garlic sauce, steamed Swiss chard with mushrooms, or steamed broccoli with ginger soy sauce.
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