Eating a nutrient-rich diet is one of the most effective ways to support liver health. Liver-friendly foods include blueberries, cruciferous vegetables, nuts, fatty fish, and antioxidant-rich foods.
These foods not only help improve liver function but also aid in detoxification, reduce the risk of liver diseases, and boost the immune system.
Foods to Eat for a Healthy Liver
Nurturing the entire body is essential for improving liver health, which includes providing essential nutrients and avoiding nutritionally deficient or devoid foods. Here are some of the best foods to support liver health and function:
Blueberries
According to Verywell Health, blueberries are rich in anthocyanins, an antioxidant compound that plays a crucial role in giving color to this fruit. A study involving 110 individuals with non-alcoholic fatty liver disease showed that those who consumed blueberry capsules daily for six months experienced improvements in lipid profiles, insulin resistance, and liver health compared to the placebo group.
Other deeply colored berries, such as bilberries, also contain polyphenols – antioxidants that help protect the liver from damage. However, most studies have been conducted on animals, so more research is needed to determine the actual effect of berry polyphenols on the human liver.
Coffee
If you enjoy a morning cup of coffee, you’ll be glad to know that coffee not only helps you stay alert but may also protect your liver. A review suggests that drinking coffee could lower the risk of permanent liver damage in people with chronic liver disease.
Green Tea
For tea lovers, green tea can be an excellent addition to your daily routine. A 2020 study found that green tea could help lower liver enzyme levels in people with non-alcoholic fatty liver disease.
However, the effects of green tea may depend on individual health status. Studies have noted that excessive green tea consumption could increase liver enzyme levels in people without non-alcoholic fatty liver disease. Another study also suggested that green tea may reduce the risk of liver cancer.
Cruciferous Vegetables
Vegetables like broccoli, kale, cauliflower, and Brussels sprouts are excellent for liver health. These foods contain fiber and plant compounds that support the body’s natural detoxification process. Although more research is needed, some studies indicate that cruciferous vegetables may help improve liver function.
Nuts
Nuts are a good source of protein, fiber, vitamin E, calcium, and healthy unsaturated fats, all beneficial for the liver. A study in China found that a nut-rich diet was associated with a reduced risk of non-alcoholic fatty liver disease, especially in men.
Fatty Fish
The omega-3 fats found in fatty fish like salmon, sardines, herring, and tuna have anti-inflammatory properties and support liver health. Research has shown that omega-3 consumption helps reduce liver fat in people with non-alcoholic fatty liver disease. Another study also suggested that omega-3 could help lower blood fat levels in these individuals.
Grapefruit
Grapefruits contain the antioxidants naringenin and naringin, which protect the liver by reducing inflammation and protecting liver cells. Studies indicate that these compounds may reduce liver scarring (fibrosis) and improve liver health, especially in those with alcohol-related liver damage.
Olive Oil
Olive oil, which contains monounsaturated fats, can help protect the liver by preventing inflammation and reducing oxidative stress. Studies suggest that a Mediterranean diet rich in olive oil may decrease fat accumulation in the liver in older adults, helping to prevent liver disease.
Garlic
A 2020 study found that individuals with non-alcoholic fatty liver disease who consumed 800mg of garlic powder daily for 15 weeks showed improvements in their liver health. Another study in China indicated that eating raw garlic twice a week could lower the risk of liver cancer.
Foods to Limit to Protect Your Liver
In addition to incorporating nutrient-rich foods, it’s essential to limit foods that may be detrimental to liver health. Some foods can increase the risk of non-alcoholic fatty liver disease due to their high content of saturated fats, trans fats, and added sugars.
Here are some foods to limit to protect your liver health and function:
Processed meats, such as sausages and bacon.
Red meat, including beef and pork.
Sugary drinks, especially soda.
Fast food and convenience products, often fried and high in saturated fats and oils.
Additionally, excessive alcohol consumption can damage the liver. Alcohol alters the balance of bacteria in the digestive system, leading to nutrient deficiencies and a weakened immune system. Alcoholic liver disease can progress to severe stages, causing irreversible damage, cancer, and even death. Therefore, moderating alcohol intake is crucial for long-term liver health.
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