9 foods that are liver saviors and should be eaten daily.

The liver is part of the body's natural detoxification system; it helps filter toxins and waste products from the blood.

The liver is responsible for over 500 vital functions in the body. It helps digest food, produces essential proteins for the blood, removes toxins and waste from the body, among many other functions. Therefore, it is important to take care of the liver.

According toGoodRx HealthFoods that support liver health often contain plenty of fiber, antioxidants, or healthy fats. These include berries, cruciferous vegetables, beans, nuts, and fatty fish. Avoiding certain foods, such as processed foods and alcohol, will also help liver recovery.

Diet plays a crucial role in protecting the liver so that it can function smoothly. This is true whether you have a healthy liver or liver disease. Below are some of the best foods that can boost liver health or help repair some damage.

Cruciferous vegetables

If you love broccoli, you're in luck. This cruciferous vegetable, along with cauliflower, Brussels sprouts, and kale, is great for your liver. They're a good source of fiber that supports liver health. Plus, they contain antioxidants and phytochemicals that may help prevent liver cancer.

Berries

You should add blueberries, strawberries, and raspberries to your meals and snacks because they are rich in fiber. Berries also contain many antioxidants, including compounds called anthocyanins. Test-tube and animal studies have shown a link between the powerful antioxidants in berries and reduced liver damage.

Grape

Like berries, grapes contain fiber and antioxidants. More specifically, grapes contain an antioxidant called resveratrol. This may help prevent further liver damage in people with non-alcoholic fatty liver disease.

Studies show that people with non-alcoholic fatty liver disease who take resveratrol supplements made from grape extract may experience less liver inflammation.

Non-alcoholic fatty liver disease can be worsened by a process called oxidative stress. Antioxidants like resveratrol may help counteract this process.

Nuts

Nuts are rich in healthy unsaturated fats, making them a good addition to your diet for several reasons. One study showed that eating 28 grams of walnuts daily (a small handful), along with a Mediterranean diet, may reduce the risk of non-alcoholic fatty liver disease.

Another study showed that diets higher in nuts were associated with a reduced risk of non-alcoholic fatty liver disease, particularly in men.

Beans

The American Liver Foundation recommends reducing saturated fat and red meat in your diet. A great way to do that is to occasionally replace red meat with beans, lentils, and chickpeas. These legumes are low in saturated fat and are a good source of fiber, a perfect combination to help protect liver health.

Fatty fish

Fatty fish, such as salmon, are a good source of omega-3 fatty acids. Non-alcoholic fatty liver disease is associated with diets that are too high in omega-6 fatty acids (such as from vegetable oils and nuts) and too low in omega-3 fatty acids.

Therefore, eating more fatty fish may help regulate this balance. Omega-3 fatty acids may slow the progression of non-alcoholic fatty liver disease.

Coffee

Coffee is good for liver health, but it's best not to add too much sugar, as excess sugar is not good for the liver. Coffee has anti-inflammatory and antioxidant properties, and both decaffeinated and caffeinated coffee are beneficial.

Studies show that a substance in coffee called diterpene may help detoxify the body, which is beneficial for people with cirrhosis.

Tea

Tea, especially green tea, contains compounds called catechins, which have antioxidant and anti-inflammatory effects. Studies suggest these compounds may help reduce the risk of non-alcoholic fatty liver disease.

Green tea catechins may also help prevent liver cancer. However, it's best to consume green tea itself rather than supplements. Green tea supplements, when taken in excessive amounts, have been linked to liver damage.

Olive oil

Olive oil contains phenols and monounsaturated fatty acids (MUFAs), which are known to be good for the heart. Researchers found that when 100 people at high risk for heart disease followed a Mediterranean diet supplemented with olive oil, their risk of non-alcoholic fatty liver disease was lower.

In fact, several studies have examined the impact of olive oil consumption on people with non-alcoholic fatty liver disease. Researchers noted improvements in liver health when people added 2 to 9 tablespoons of olive oil to their diet.