Love your liver with seafood

Posted on :  January 13, 2021
Safcol Fish Market

by Ashleigh Feltham
Accredited Practising Dietitian and Accredited Nutritionist

Non-Alcoholic Fatty Liver Disease (NAFLD) is the most common type of fatty liver disease worldwide. NAFLD puts you at greater risk of other diseases such as heart disease and can progress to more serious conditions such as non-alcoholic steatohepatitis (NASH) and cancer. NAFLD is increasing at the same rate as obesity and is becoming an epidemic in society. There are many ways you can reduce your risk of this chronic disease including diet and exercise.

Your liver is vital for detoxification, immune function and metabolism of nutrients in your body. As the largest organ in your body, you want it functioning optimally. People with NAFLD have a high amount of saturated and monounsaturated fat in their liver but a low amount of omega-3 fat. Having low levels of Omega 3 (which has a powerful anti-inflammatory effect), leads to liver cell damage due to chronic inflammation and oxidative stress, cell disfunction and scarring in liver tissue.

Omega-3 fat found in foods like Safcol Seafood helps reduce the amount of fat in your liver in people with NAFLD. Omega-3 fat can also help reduce your risk of developing associated diseases and minimise adverse health consequences.

To prevent excess fat developing in your liver in the first place, the recommendation is to include omega-3 fat from foods like Safcol Seafood. The two parts which make up the omega-3 fat, namely, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) can help reduce the negative effects on your liver from the typical Western Diet. The typical Western diet is one which consumes excess red and processed meat, refined carbohydrates, added sugar and ultra-processed foods. Also, it’s low in fruit, legumes and vegetables and seafood.

By swapping out some red meat meals for seafood 2-3 times a week and adding few plant-based protein meals like tofu or legumes you will be doing wonders for your liver health. Also, remember not to eat occasional foods like take away and fast foods as a staple diet, also find ways that you enjoy exercising each day. The build-up of fat around your mid-region called central adiposity also puts stress on your organs inhibiting their optimal function.

Take home message

Love your liver by enjoying Safcol Seafood as a regular part of each week.

Not only is Safcol the Seafood Experts tuna lunchbox friendly, but it also tastes delicious, and boasts some amazing health benefits! Tuna contains Omega-3 fats that are an unsaturated form of fat called polyunsaturated. These types of fats cannot be made by the body, so we need to include them as part of our diet to stay healthy. For good health, you need omega-3 fats in our diet, particularly the type which comes from fish and seafood because it contains two acids known as docosahexaenoic acid or DHA and eicosapentaenoic acid or EPA. These two acids are linked to better health for your body particularly for your brain and heart.


Spooner MH, Jump DB. Omega-3 fatty acids and nonalcoholic fatty liver disease in adults and children: where do we stand? Curr Opin Clin Nutr Metab Care. 2019 Mar;22(2):103-110. doi: 10.1097/MCO.0000000000000539. PMID: 30601174; PMCID: PMC6355343.