The Ultimate Guide to Foods That Support Liver Health
A balanced diet that includes nutrient-rich foods and avoids fried or highly salty foods is extremely helpful in maintaining liver health.
There is a strong connection between the liver and diet, as diet directly affects liver health. The liver, which is our body’s major detoxification organ, works to neutralize toxins and process nutrients. Choosing the right diet is extremely important to maintain the functioning of this vital organ.
A healthy diet includes foods that help improve liver enzymes, protect against fat buildup, and decrease inflammation and oxidative stress, such as green leafy vegetables, fruits, nuts, beans, oatmeal, green tea, olive oil, and whole grains.
In contrast, fatty, salty, and sugary foods are harder for the liver to digest. These foods can lead to fat accumulation in the liver, known as “fatty liver.” This condition leads to inflammation and oxidative stress of the liver, which affects its normal functioning.
This article will cover the best foods to eat to help keep your liver healthy.
Best Foods to Eat For Liver Health
Some of the best foods and drinks for healthy or healthier liver include the following.
Coffee
Coffee is one of the best beverages to promote liver health. Several studies have shown that regular coffee consumption protects against liver diseases and improves liver function.
The antioxidants and phytonutrients in coffee, such as chlorogenic acid, help reduce inflammation and oxidative stress in the liver.
However, it is important to consume coffee in moderation, and if one has any specific health issues, it is advisable to consult your doctor.
Green tea
According to the study, green tea consumption can reduce the levels of liver enzymes—alanine aminotransferase (ALT) and aspartate aminotransferase (AST)—indicating improved liver function.
However, in rare cases, excessive consumption of green tea extract may increase these enzymes or increase the risk of acute liver injury.
Grapes
Grapes naturally contain antioxidants that play an important role in protecting the liver. The major antioxidants in grapes are naringenin and naringin.
Naringenin: It is a flavonoid found in grape skins and juice. Naringenin helps reduce inflammation in liver cells and decrease oxidative stress. It supports liver function due to its anti-inflammatory and antioxidant properties.
Naringin: The flavonoid found in grape skins and peels protects liver cells and helps maintain liver health.
Blueberries and cranberries
Studies have shown that the anthocyanins (a type of flavonoid) present in blueberries and cranberries help protect liver cells from damage and improve their functionality. These compounds may also help reduce liver inflammation and fat accumulation.
Consuming blueberries and cranberries can support liver health as well as improve digestion. Their antioxidants support the process of clearing toxins inside the liver.
Nuts
Nuts are rich in many important nutrients, including healthy fats, antioxidants, vitamin E, and beneficial plant compounds. These nutrients are extremely beneficial for health.
The healthy fats in nuts, such as monounsaturated and polyunsaturated fatty acids, help reduce liver fat accumulation while supporting heart health.
Antioxidants and vitamin E, which are abundant in nuts, help fight free radicals and reduce inflammation and oxidative stress in the liver.
In addition, the beneficial plant compounds in nuts may improve liver function and contribute to preventing fat build-up.
Olive oil
According to a 2018 study, following a Mediterranean diet rich in olive oil may reduce the risk of fatty liver (NAFLD) in older adults.
The Mediterranean diet, in which olive oil is a major component, is nutrient-rich and full of healthy fats. Olive oil contains monounsaturated fatty acids and antioxidants, which help improve liver function and reduce fat accumulation.
The study found that olive oil consumption reduced fat accumulation in the liver, which may reduce the risk of NAFLD.
This diet also helps reduce liver inflammation and oxidative stress, improving overall liver health.
Garlic
A 2019 population study in China suggests that consuming raw garlic may be effective in reducing oxidative stress in the liver, controlling inflammation, and potentially preventing cancer development.
Pumpkin
Pumpkin is an important source of β-cryptoxanthin (a carotenoid), which helps protect the liver.
The major benefit of β-cryptoxanthin is that it helps reduce oxidative stress. The role of β-cryptoxanthin in combating oxidative stress and inflammation in the liver is extremely important, as it prevents cell damage by destroying free radicals.
Plant foods
A plant-based diet can be extremely effective in maintaining liver health and reducing the risk of non-alcoholic fatty liver disease (NAFLD) and fat accumulation in the liver.
Healthy foods to include in this type of diet include:
- Whole grains: wholemeal bread, whole wheat couscous, and brown rice
- Vegetables: carrots, broccoli, and salads
- Nuts: walnuts, almonds, and pistachios
- Legumes: broad beans, peas, and green beans
Including these plant-based foods as part of a complete and balanced diet can reduce the risk of NAFLD and liver fat. These foods not only help maintain liver health but also improve overall physical health.
Beetroot juice
Animal studies have shown that beetroot juice may be effective in reducing liver inflammation and oxidative damage. According to these studies, consuming beetroot juice may help support liver health and reduce the risk of various liver problems.
Although human studies are needed to confirm these benefits, beetroot juice may be an effective addition to a healthy diet and help care for your liver.
Conclusion
Your liver plays a central role in your overall health. It not only helps digest the food you eat but also filters out toxins, keeping your body’s cleansing process running smoothly.
By choosing the right foods, you can keep your liver healthy and happy. A healthy diet, which includes foods rich in antioxidants, healthy fats, and nutrients, can help support liver function and prevent liver diseases.
