Is Peanuts Good for Fatty Liver? (Expert Answer)

Short Answer: Peanuts are good for fatty liver. Because they have monounsaturated and polyunsaturated fats, vitamin E, niacin, folate, and resveratrol, and they can lower your cholesterol and triglyceride levels, reduce inflammation and scarring, and protect your liver from oxidative stress and damage.

Fatty liver is a condition that affects your liver, which is an organ that helps process nutrients from food and drinks, and filters harmful substances from your blood.

In fatty liver, your body stores too much fat in your liver cells, which can interfere with your liver function and cause inflammation and scarring.

This can lead to various health problems, such as liver cirrhosis, liver cancer, and liver failure.

One of the key factors in managing fatty liver is diet.

What you consume can affect your liver health, which can impact your fatty liver symptoms and overall health.

To effectively manage fatty liver, you should consume foods rich in fiber, antioxidants, and healthy fats, like fruits, vegetables, whole grains, nuts, and seeds, and avoid foods rich in sugar, refined carbohydrates, and saturated fats, like sweets, white bread, fried foods, and red meat.

Now, peanuts are legumes that are high in protein, fat, and various nutrients.

People usually eat them raw, roasted, boiled, or as peanut butter.

Peanuts are good for fatty liver because they contain monounsaturated and polyunsaturated fats, which can lower your cholesterol and triglyceride levels, and reduce the risk of liver inflammation and scarring.

Peanuts also contain vitamin E, niacin, folate, and resveratrol, which are antioxidants that can protect your liver from oxidative stress and damage.

A handful of peanuts (28 grams) can give you 7 grams of protein (14% of your daily needs), 14 grams of fat (22% of your daily needs), 2 grams of fiber (8% of your daily needs), and 10% or more of your daily needs of vitamin E, niacin, and folate.

Monounsaturated fats can improve your blood lipid profile and lower your blood pressure, which can benefit your liver health.

Polyunsaturated fats can modulate your immune system and reduce inflammation, which can prevent liver damage.

Vitamin E can prevent lipid peroxidation and scavenge free radicals, which can cause liver injury.

Niacin can lower your cholesterol and triglyceride levels, which can reduce fat accumulation in your liver.

Folate can support your liver function and prevent liver fibrosis.

Resveratrol can inhibit the activation of hepatic stellate cells, which are responsible for liver scarring.

Furthermore, peanuts are a plant-based food and plant-based foods are good for fatty liver.

Because, they can provide a variety of phytochemicals that can modulate your gene expression, metabolism, and signaling pathways, and exert anti-inflammatory, anti-fibrotic, and anti-carcinogenic effects on your liver.

You can eat a handful of peanuts per day safely.

More than that can cause weight gain, allergic reactions, or digestive issues.

Also, you shouldn’t eat peanuts if you have a peanut allergy, to prevent anaphylaxis, which is a life-threatening allergic reaction.

Because, peanuts can trigger your immune system to release histamine and other chemicals, which can cause symptoms such as hives, swelling, difficulty breathing, and low blood pressure.

You can buy fresh peanuts in your local market or can order them from online.

Always choose organic, unsalted, and unflavored peanuts.

Because, they are free of pesticides, sodium, and additives, which can harm your liver health.

You can store them in an airtight container in a cool, dry, and dark place for up to six months.

Finally, remember, maintaining a healthy lifestyle, including a balanced diet, regular exercise, stress management and essential medical care is key to managing fatty liver effectively.

I always recommend my fatty liver patients to follow a fatty liver-friendly diet to improve their overall well-being, and enjoy a longer and healthier life.

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About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutritionist in West Bengal, India, with a Bachelor’s and Master’s degree in Biochemistry.

He has done his diploma in nutrition from Fabulous Body Inc (US), and completed various certification courses from several universities. He also has considerable research experience in PCOS.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

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