October 25, 2024, 10:43 am | Read time: 5 minutes
It is not only alcohol that is harmful to the liver. Certain foods, medicines, and even vital vitamins in excessive quantities can also damage it. FITBOOK author Friederike Ostermeyer reveals what these are.
The liver weighs around 1.5 kilograms and performs more than 500 important functions in the body. These include cleansing the blood, eliminating toxins, converting nutrients into energy, and storing vitamins and minerals. Excessive alcohol consumption is known to be extremely harmful to the detoxification organ. However, this is not the only thing that can have such a bad effect on the organ. We name six things beyond wine, schnapps and co. that can be harmful to the liver in large quantities.
Palm oil
Few processed products, particularly baked goods and sweets, are made without palm oil. However, this inexpensive and ecologically controversial cooking fat is highly detrimental to liver health. The reason is that palm kernel oil is composed of 80 percent saturated fatty acids. According to a study by the German Center for Diabetes Research, an amount of palm oil equivalent to the fat content of a cheeseburger is enough to increase liver fat levels dramatically. The researchers observed metabolic changes associated with a nonalcoholic fatty liver.1,2 A Swedish study also had participants eat muffins containing either palm oil or sunflower oil for seven weeks. All participants experienced weight gain following the study. However, the palm oil group had more liver fat, total fat, and visceral fat, mainly deposited around vital organs, which can be very dangerous in the long term.3
Sugar/corn syrup
A fatty liver is caused not only by too much fat but also by too much sugar. Fat cells converted from sugar tend to accumulate in the abdominal cavity and the liver. If this happens regularly, inflammatory chemicals (cytokines) are released, which in turn reduces their ability to process and remove toxins. As a result, the toxins remain in circulation for longer and damage cells, tissue, and organs. A downward spiral that can lead to permanent scarring of the liver (liver cirrhosis). Incidentally, corn syrup made from corn starch appears to increase the amount of fat produced in the liver even more and thus has more harmful effects than normal household sugar.4 Although not as widespread in Germany as in the USA, corn syrup (high fructose corn syrup) is mainly found in highly processed products.
Processed meat
Red meat, especially processed into sausage, ham, or bacon, can also promote fatty liver disease if consumed in large quantities. This is not only due to the high content of saturated fatty acids (see palm oil). Preparation can also be problematic, as an Israeli study shows.5 Prolonged frying or grilling produces so-called heterocyclic amines, which promote inflammation in the body in the same way that sugar does. This renders crispy bacon a significant threat to liver health. People who are on low-carb diets to lose weight or prevent metabolic diseases, in particular, should know that meat can only make a valuable contribution to health in moderation. A significant portion of protein intake should ideally be derived from plant-based sources.
Paracetamol
Caution is advised with the popular and over-the-counter painkiller paracetamol. Even comparatively low doses damage the structure of the liver tissue so that the cells no longer work properly in the long term. The toxic degradation products are no longer eliminated, and there is a risk of massive damage to the liver cells.6 Intentional or accidental paracetamol overdoses are the main cause of acute liver failure in the Western world. Incidentally, the maximum dose is eight tablets containing 500 milligrams of active ingredient within 24 hours.7 Excessive dosages present a serious risk to liver health. And, of course, you should only take paracetamol if you have pain or a fever.
Vitamin A
Vitamin A promotes cell growth and plays a key role in the development of skin and bones. It is important for visual function and prevents night blindness. Vitamin A also strengthens the immune system. A vitamin A deficiency leads to blurred vision, increased susceptibility to infections, and noticeably dry skin, hair, nails, and eyes. It is reasonable that individuals seek to ensure adequate vitamin A levels, often resorting to high-dose supplements. However, caution is advised here. Excess vitamin A is deposited in the liver, which can lead to a pathologically enlarged liver (hypertrophy) and, in the worst case, to liver failure.8 Those who maintain a balanced diet typically receive an adequate amount of vitamin A. The best food sources for this are butter, carrots, spinach, sweet potatoes, and kale.
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Drinking too little water
To remain efficient, the detoxification organ needs plenty of fluids every day. If the liver is dehydrated, toxins remain in the body. And with impaired liver function, the general risk of disease increases, and with it, the risk of developing a nonalcoholic fatty liver.9 Too little fluid intake is therefore harmful to the liver – at least 1.5 liters in the form of water or unsweetened tea is recommended. Soft drinks (see sugar) or alcohol have the opposite effect.