Foods that are good for the liver

The liver is the body's natural detoxification system and needs nutritious foods to function properly.

The liver processes everything that passes through the body and determines what needs to be eliminated and what needs to be returned to the blood. That's why it's more important to take care of your liver on a regular basis through healthy food choices than to do detoxes or other short-term cleansing measures.

Foods to eat for a healthy liver

Liver health will also be improved by nourishing the whole body, including key nutrients and avoiding foods that provide little or no nutrients.

Here are some of the best foods to support liver health and function:

Cranberries

According toVerywell Health, cranberries are rich in anthocyanins, antioxidant-rich compounds that give this fruit its color.

A study in 110 individuals with non-alcoholic fatty liver disease found that those who took cranberry capsules daily for 6 months had improvements in lipid profiles, insulin resistance, and liver health compared to those who took a placebo.

Other dark berries, such as blueberries, also contain antioxidants called polyphenols, which may help protect the liver from damage.

However, studies have only been conducted in animals, so more research is needed to determine whether polyphenols in berries have positive effects on the liver in humans.

Coffee

If you enjoy your morning cup of coffee, you’ll be glad to know that it may do more than help you start your day. One review found that drinking coffee may help reduce the risk of permanent liver damage in people with chronic liver disease.

Green tea

If you prefer tea to coffee, green tea may be a beverage to add regularly to your diet.

A 2020 review of multiple studies found that green tea may help lower liver enzymes in people with non-alcoholic fatty liver disease.

However, the effects of green tea may depend on the health status of each individual. The study authors note that high consumption of green tea may increase liver enzymes in people without non-alcoholic fatty liver disease.

Another review concluded that green tea may reduce the risk of liver cancer.

Cruciferous vegetables

The liver benefits from the fiber and plant compounds found in cruciferous vegetables, such as broccoli, kale, cauliflower, and Brussels sprouts. Although more research is needed, some studies have found that cruciferous vegetables help support the body's natural detoxification processes.

Nuts

Nuts are packed with protein, fiber, vitamin E, calcium, and healthy unsaturated fats that may be especially beneficial for liver health. A study in Chinese adults found that a diet rich in nuts was associated with a lower risk of non-alcoholic fatty liver disease, especially in men.

Fatty fish

Omega-3 fats from sources like fatty fish (salmon, sardines, herring, tuna…) have been shown to help support the body’s inflammatory response. One study found that consuming omega-3 fats helped reduce liver fat in people with non-alcoholic fatty liver disease.

Another study found that omega-3 fatty acid supplementation may be a viable and effective option for reducing blood fats in people with non-alcoholic fatty liver disease.

Grapefruit

Grapefruit contains two antioxidants, naringenin and naringin. These antioxidants may protect the liver by reducing inflammation and protecting liver cells. One study found that these antioxidants reduced liver scarring (cirrhosis).

Another study reported that naringin improved liver health in people with alcohol-induced liver damage by limiting fat accumulation and reducing oxidative stress.

Olive oil

Fat accumulation in the liver is part of the early stages of liver disease. The healthy fats in olive oil (monounsaturated fats) can help protect the liver in many ways, such as preventing inflammation, reducing oxidative stress, preventing cell dysfunction, reducing insulin resistance, etc.

Human studies have shown that following a Mediterranean diet rich in olive oil is associated with reduced liver fat accumulation in older adults.

Garlic

In a 2020 study, 110 participants diagnosed with non-alcoholic fatty liver disease were given either 800 mg of garlic powder or a placebo for 15 weeks. Results showed that those who took garlic powder had significant improvements in fatty liver disease.

A study conducted in China found that eating raw garlic two or more times per week was associated with a lower risk of liver cancer.

Foods to limit

For liver health, limiting unhealthy foods is just as important as adding nutritious foods. Certain foods are associated with a higher risk of non-alcoholic fatty liver disease. These foods are high in saturated fat, trans fat, and added sugar.

Limit these foods to support your liver health and function:

- Processed meats, such as sausages, bacon, etc.

- Red meat, such as beef and pork.

- Sugary drinks like soda…

- Fast foods and convenience items are often fried and high in saturated fats and oils.

In addition to the above foods, drinking too much alcohol can also cause liver damage. This is because alcohol changes the balance of bacteria in the digestive system, leading to nutritional deficiencies and reduced immunity.

Alcoholic liver disease can become serious and lead to irreversible damage, cancer, and even death. So limit your alcohol intake to improve your long-term liver health.