Introduction

The liver is the super organ that plays a crucial role in the metabolism, detoxification, immunity, digestion, hormone production, and vitamin storage. When it comes to liver health, maintaining a balanced diet along with exercise and other healthy habits plays a crucial role. Anchovies are such a brilliant addition to our healthy diet which are the potent sources of many nutrients. They are rich in omega-3 fatty acids and other antioxidants. Including them in the diet helps in the liver’s natural detoxification process and maintains the overall health of the liver.

The liver is the second largest organ in the body. It interacts with other systems like the endocrine and gastrointestinal tract; and helps in digestion and metabolism. The metabolic activity of the liver is primarily controlled by Insulin and other metabolic hormones. Detoxification is the process by which the toxic chemicals that enter the body are neutralised and converted into easily excretable forms. The toxic substances like alcohol, drugs, caffeine etc are metabolised by certain enzymatic pathways in the liver.

Importance of maintaining liver health

The liver has a key role in the body for maintaining good health and providing a long life. Liver diseases are one of the common lifestyle diseases nowadays, and the mortality rate in the UK due to liver diseases has increased by almost 64% in the last 20 years. The common liver diseases are non-alcoholic fatty liver, alcoholic fatty liver, cirrhosis, hepatitis etc. Hence it is important to take care of liver health for an overall healthy life.

Functions of Liver

 Besides detoxification, the other major functions of liver include:

• Bile production- Bile is a fluid produced by the liver which helps in the breakdown of fat into easily absorbable forms called fatty acids
• Vitamin storage- Fat-soluble vitamins like vitamin A, D, E, K are metabolised and stored in the liver.
• Drug metabolism- Helps in breaking down fat soluble drugs and medications to water-soluble forms that can be easily absorbed in the body
• Bilirubin metabolism- Bilirubin is a byproduct of haemoglobin breakdown and the liver plays a role in converting them into water-soluble form and eliminating them through urine
• Maintaining glucose level- the liver maintains the uptake, storage and release of glucose through various pathways
• Production of plasma binding proteins like albumin and binding globulins
• Production of blood clotting factors like fibrinogen, prothrombin, factor V, VII, IX, X etc

What are Anchovies?

Anchovies are one of the tastiest fishes found both in marine and freshwater environments. They are small, slender, oily, and mostly silver in colour. Because of the small size, the bones can be eaten and when cooked they are perfectly flavoured delicacies. Anchovies are a rich source of omega-3 fatty acid which plays a key role in liver health. Omega-3 fatty acids are not only good for the liver but also for joint health and maintaining good cholesterol levels.

Anchovies also contain

• Selenium
• Niacin
• Amino acids like Glycine, Glutamic acid, Leucine, Tryptophan, Valine etc
• Vitamin B12
• Vitamin A
• Calcium
• Potassium

Nutritional value of Anchovy

100g of Anchovies contain

• Energy - 210 kcal
• Protein - 28.9g
• Fat - 9.71g
• Carbohydrate - 0 grams
• Calcium - 232 mg
• Selenium - 68.1 microgram
• Iron - 4.63mg
• Vitamin E - 3.33 mg
• Vitamin B12 - 0.88 microgram
• Vitamin A -12 microgram

 Liver health and detoxification

Most of the toxic substances that enter the body are fat soluble and are difficult to be excreted by the body itself. The outer covering of the cells called the cell membrane and the other fat tissues in the body has an affinity towards these fat-soluble toxins and they may get stored in them. During fasting, exercise, or due to any other stress these toxic chemicals may get released into the bloodstream and may lead to various health problems.

Brain and endocrine glands are fatty organs and the accumulation of toxic substances in them may lead to neurological disturbances, brain dysfunction and hormonal imbalances like menstrual irregularities, early menopause, infertility etc. Some of the chemicals like pesticides and petrochemicals may be potent carcinogens also.

The liver protects the organs by detoxifying toxic substances like alcohol, caffeine, and other potentially harmful chemicals by its ability to convert lipophiles into more water-soluble metabolites that can be excreted through urine.¹

Detoxification mechanisms

The process of detoxification occurs through two major pathways. Phase I and phase II detoxification pathways.

Phase I

Phase I consists of certain reactions called oxidation, reduction, and hydrolysis. It helps in neutralising the complex fat-soluble chemicals into simpler forms. The key enzyme which helps in this process is cytochrome P450. The byproducts of this reaction may be some harmful chemicals that have to be further neutralised. Some of them may even be potential carcinogens. The byproducts are then subjected to the Phase II detoxification for their final neutralisation and subsequent elimination from the body.

Phase II

The byproducts of Phase I detoxification may lead to protein and DNA damage and hence need to be completely neutralised and eliminated from the body. The toxins are made water soluble by a process known as conjugation and are eliminated.²

Elimination through urine and bile

The water-soluble metabolites formed as a result of these pathways are then transported to the kidneys and are excreted through urine or eliminated through the bile produced by the liver.

Detoxification and ageing

The liver's ability of the detoxification process may decrease as a part of ageing. As age advances, the blood flow through the liver decreases and further complicates the process. Lack of physical activity combined with poor nutrition may slow down the blood flow further and affect the detoxification process.

Liver health

Non-alcoholic fatty liver and alcoholic liver diseases are becoming more common world wide. Experts advise lifestyle changes as a part of treatment and preventive measures for such chronic diseases. Lifestyle changes include regular exercising, limiting alcohol, weight management, eating healthy food with all the essential nutrients etc.

How anchovies support liver health

Rich in omega-3 fatty acids

Omega-3 – 3 fatty acid is an essential fatty acid that helps in normal metabolism and health. Essential fatty acids are those fatty acids that are poorly synthesised in the body and hence should be included in the diet. According to a cohort study done by UK Biobank the supplementation of omega-3 fatty acid can reduce and prevent metabolic diseases of liver.3 It reduces inflammation and promotes the function of liver by preventing oxidative damage. Omega 3s activate the bile acid detoxification system that is production of a less toxic bile acid pool with more water-soluble byproducts that can be easily excreted.

Rich in antioxidants like Selenium, Vitamin E

Antioxidants are free radical scavengers that help to maintain the metabolic balance in the liver. When there is an imbalance between the free radicals and antioxidants in the liver it leads to a state called oxidative stress. Vitamin E and Selenium are the antioxidants that have a single profile. Vitamin E can directly interact with the free radicals whereas Selenium act as a cofactor which are the helper molecule for the enzyme that helps in the reduction of toxins into harmless products.⁴

Aminoacids aids in detoxification

Amino acids are the organic substances which are the basic unit of protein synthesis. For effective phase II detoxification, the liver requires glutathione that is produced in the body itself. Glutathione is composed of amino acids like glycine, glutamic acid, and cysteine. Anchovies are a rich source of glycine and glutamic acid. Hence including them in the diet provides the required amount of amino acids in the body.

Including Anchovy in the diet

Anchovies taste best when freshly caught but canned ones also offer high nutritious value and are enjoyable. Anchovies can be added to salad dressings, rubs and sauces. They also taste amazing with pasta and baked potatoes. Anchovies can be mashed to be prepared with onion and tomato sauce to make amazing recipes. They can be added to sandwiches, toast, and even soup. 

But it is advisable to eat it in moderation especially the tinned and dried ones as they may contain high salt content which when consumed in large amounts may lead to conditions like hypertension.

FAQ’s

Why is liver detoxification important?

Liver detoxification is important as it helps to break down and neutralise the harmful chemicals that may enter in our body and flush them out through urine.

Do the commercially available detox and cleansers help in maintaining liver health?

Even though many detox and cleansers are available the liver can detoxify itself provided you are maintaining a healthy and active lifestyle with a balanced nutrient-rich diet.

What are the food items that can support liver health?

Omega-3-rich foods like anchovies help in maintaining liver health. Additionally green leafy vegetables, cruciferous vegetables like broccoli, cabbage, turmeric, and green tea support the liver.

What are the other sources of omega-3 fatty acids?

Fishes like mackerel, salmon, walnuts, chia seeds, flax seeds, and soybeans are excellent sources of omega-3s.

What are the lifestyle changes that I should follow for a healthy liver?

Ans - Maintain an active lifestyle through regular exercise and a healthy diet; limit alcohol, smoking, and fast food; and avoid exposure to harmful chemicals.

Summary

Anchovies are nutrient-rich fishes available throughout the world and can be included in the diet easily. They are rich in omega 3-fatty acids, antioxidants like selenium and niacin, vitamins, calcium, potassium, amino acids, and protein. Omega 3- fatty acids, antioxidants and amino acids play a key role in the process of liver detoxification. The liver detoxifies the harmful chemicals, toxins, and waste products in the body and eliminates them from the bloodstream thus maintaining the overall health of the body.