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15 Best Foods for Your Liver

Team AckoDec 13, 2024

The liver is one of the most important parts of the body. And if you have been feeding your body non-nutritious food items, your liver could feel strained. As a result, you might feel sluggish, bloated, or constipated. An important factor in preserving liver health is diet. Compounds found in many meals have been demonstrated to help protect against fat accumulation, enhance liver enzymes, and reduce oxidative stress and inflammation. The liver controls several bodily functions, including producing proteins, cholesterol, and bile and storing vitamins, minerals, and carbs.

You can help reboot your liver by consuming various healthy food items.
Here’s an article highlighting 15 food items that are good for your liver. But before discussing them, let’s quickly discuss why the liver is important.

Contents

What is the Role of a Liver?

The liver is a multitasking powerhouse that keeps your body running like a machine. Acting as your body’s detox system, it processes and filters blood, produces bile for digestion, and stores essential nutrients like vitamins, minerals, and carbs for when your body needs an energy boost. However, when the liver becomes overloaded with toxins, it can throw a wrench into the system, potentially leading to inflammatory diseases and hormonal imbalances. Caring for your liver is like maintaining your car's engine—everything else must function smoothly.

Top 10 foods good for the liver and are healthy to eat

Here’s a list of some of the top food items that are good for your liver. (Note: Please consult a doctor before making major dietary changes.)

1. Nuts

Nuts are a great source of fats, fibres, omega-3 fatty acids, essential amino acids, and antioxidants. These compounds may protect against non-alcoholic fatty liver disease (NAFLD), reduce inflammation and keep the liver healthy.
Include nuts such as almonds, pistachios, hazelnuts, and pumpkin seeds in your daily meals or salads. It is vital to eat nuts in moderation. Therefore, adults can consume about 4 to 6 unsalted nuts a week.

2. Avocado

Another friend of your liver is Avocado. It is a delectable fruit that has many health benefits. This fruit contains a lot of healthy fats and antioxidants. The main content of this fruit is Glutathione (which helps detoxify the liver). Avocado is a fibrous food that helps in making the digestion process smoother. This also helps reduce the risk of getting fatty liver. To keep your liver healthy, include Avocado in your daily diet.

3. Grapes

Grapes are next on the list of food items that are good for the liver. Red and purple grapes contain beneficial plant compounds such as resveratrol, which has anti-inflammatory properties. Some animal studies state that grapes and grape juice can prevent tissue loss, lower inflammation, and improve antioxidant levels.

Another study suggests that grape seed extract may help enhance liver function in people with non-alcoholic fatty liver disease. However, further research is needed to evaluate the follow-ups before the extract can be recommended effectively.

4. Turmeric

Curcumin, the primary element in turmeric, is a potent anti-inflammatory chemical that may help shield the liver from harm. Turmeric is more than simply a spice to give flavour to meals. It may lower the risk of liver disorders and improve the liver's capacity for detoxification.

5. Lemon

Vitamin C and antioxidants found in lemons promote liver function. To help with digestion and detoxifying, they promote the generation of bile. You may help your liver and stay hydrated by using lemon water in your routine.

6. Prickly Pear

One of the most common edible cacti is the prickly pear (Opuntia ficus-indica). Humans frequently consume the fruit and its juice. Traditional medicine has traditionally employed it as a reliable source to treat the following ailments:

Wounds
Fatigue
Digestive issues
Liver disease

Prickly pears' anti-inflammatory and antioxidant qualities may shield the liver from alcohol poisoning.

7. Beetroot Juice

Beetroots are packed with essential vitamins, antioxidants, and minerals. The beetroot juice contains betalains, which may reduce inflammation and improve heart health. Some animal studies in rats found that beetroot juice may help lower inflammation and protect the liver from oxidative damage. Also, the juice improves the ability of the liver to remove toxins from the body.

8. Coffee

Plenty of studies highlight the benefits of coffee for the liver. That is why now coffee is not only a morning jolt but a medicine as well. It has more than 1,000 chemicals that may help fight liver cancer and non-alcohol-related fatty liver disease.

Those with liver problems can count on coffee. Research suggests that consuming 1 to 3 cups of coffee daily may slow the progression of Cirrhosis, Fibrosis, and NAFLD.

9. Green Leafy Vegetables

Leafy greens contain abundant fibre and many nutrients, including calcium, iron, folic acid, etc.

Cruciferous veggies like broccoli, Brussels sprouts, spinach, cauliflower, kale, cabbage, collards, and mustard greens are excellent fibre sources, supporting liver health. Moreover, these veggies are packed with antioxidants that may help prevent free radicals from causing damage to your cells.

10. Garlic

It is another best food for the liver you should surely not miss. Garlic contains potent antioxidant and anti-inflammatory compounds that may help support liver health. A study states that consuming raw garlic twice or more per week may lower the risk of Liver Cancer by 23%. Low doses (1 to 2 cloves daily) are generally safe to consume.

11. Green Tea

Green tea has antioxidant and anti-inflammatory effects, which is why it is known to improve health. It can help lower the risk of NAFLD and may even prevent Liver Cancer. A review showed that people who drank four or more cups a day had the lowest risk of developing liver cancer.

It is imperative to note that green tea has various health benefits. However, consuming green tea supplements in excess can have adverse effects on health, and it may cause liver damage.

12. Olive Oil

It contains many antioxidants and has antibacterial, anticancer, and anti-inflammatory properties. Extra virgin olive oil is especially great for health as it is packed with antioxidants and can help repair liver damage. Many studies have shown the positive effects of olive oil on the liver and support its consumption.

13. Fatty Fish

Next on our list of foods good for the liver is fatty fish. Oily or fatty fish is a rich source of omega-3 fatty acids. Therefore, consuming trout, sardines, salmon, and tuna may help lower fat accumulation in the liver and reduce inflammation. According to a study, people who consumed fatty fish at least 2 times a week had 54% fewer chances of developing Liver Cancer.

Our body needs both omega-3 and omega-6 fats. Therefore, it is important to keep the ratio of these two in check. If an omega-6 to omega-3 ratio is too high, one becomes prone to liver disease. Omega-3 fats are found in fatty fish, walnuts, tofu, flaxseeds, and soybeans. You can get omega-6 fats from leafy green vegetables, almonds, sunflower seeds, and vegetable oils, including corn, sesame, and soybean.

14. Oatmeal

It has high fibre content that may help your liver function better. Oatmeal has beta-glucan, which can help reduce liver damage and oxidative stress in people with obstructive jaundice. Research also shows that oats can help lose extra weight, and it is a great way of keeping disease away from the liver.

Another study noted that oat consumption reduced weight and belly fat and improved the liver functions and lipid profiles of people with NAFLD. It is one of the top foods for the liver, and you should include it in your diet.

15. Blueberries And Cranberries

Blueberries and cranberries are rich in antioxidants and naturally support liver health. Consuming blueberries and cranberries daily can help shield your liver from harm. These also aid in lessening the development of scar tissue and fibrosis. According to studies, blueberries and cranberries also aid in preventing the development of liver cancer cells. Including these berries in your normal diet may give your liver the needed antioxidants.

Which Foods Can Cause Liver Damage?

Liver disease is often linked to a condition known as fibrosis, which refers to the formation of scar tissue due to injury or inflammation. This is the liver’s attempt at self-repair when damaged. However, excessive or repeated damage makes it harder for the liver to heal properly, leading to scarring.

Here are the key reasons that may damage your liver:

1. Alcohol

Impact: One of the most harmful substances for the liver, alcohol directly damages liver cells and triggers inflammation. Over time, this inflammation promotes fibrosis as the liver recruits additional inflammatory cells and releases fibrogenic growth factors.
Medical Implication: Chronic alcohol consumption can lead to Alcoholic Fatty Liver Disease (AFLD), where fat infiltrates liver tissue. Left unchecked, this condition can progress to liver cirrhosis, liver failure, or even cancer.

2. Refined Sugars and High-Fructose Corn Syrup (HFCS)

Sources: Found in sugary snacks, soft drinks, candies, and desserts.
How It Harms: Excessive sugar consumption overloads the liver in two ways:
By causing the liver to produce its fat (lipogenesis).
By impairing the liver’s ability to break down and eliminate fats.
Risk: Fructose, a natural sugar in fruits and honey, and its processed cousin HFCS, promote fat buildup in the liver. This increases the risk of Non-Alcoholic Fatty Liver Disease (NAFLD), a condition similar to AFLD but unrelated to alcohol consumption.

3. Saturated and Trans Fats

Found in fast food, fried snacks, and processed meats, these fats contribute to fat accumulation in the liver, impairing its function over time.

4. Overuse of Medications

Numerous drugs, including over-the-counter painkillers, can damage the liver if taken in high doses or over extended periods.

Consequences of Liver Damage from Food and Substances

Chronic consumption of harmful foods and substances can lead to conditions such as liver fibrosis, fatty liver disease, and cirrhosis.
Advanced stages may result in liver failure, liver cancer, or premature death.

Protecting your liver starts with mindful eating. Reducing alcohol, refined sugars, and processed foods while maintaining a balanced diet can significantly lower the risk of liver damage. Consider it an investment in your body’s natural detox powerhouse.

Also read: best family health insurance policies

Conclusion

Including nutrient-dense foods in your diet may help your liver stay healthier. This works because many meals include antioxidants, which help maintain liver function by lowering inflammation, decreasing oxidative stress, and avoiding cell damage. Additionally, some meals high in fibre can help maintain optimum liver function and aid in weight management. Other dietary options could also give vital nutrients like protein or better fats, which might help prevent or treat diseases like diabetes associated with liver disease. To keep your liver healthy, include all the seasonal fruits and vegetables in your daily diet. Consuming fruits and vegetables in every rainbow hue ensures you obtain all the fiber and nutrients you require.

Frequently Asked Questions

How does food help the liver function?

Healthy food items help maintain a healthy liver as it needs essential nutrients to perform at its best.

What are the worst foods for the liver?

Fried foods, processed meats, alcohol, added salt and added sugar, white bread, pasta and rice are not good for the liver.

What are the 3 main functions of the liver?

The liver eliminates toxins, produces bile for digestion, and stores vitamins, minerals and carbohydrates for the body.

Is dieting good for the liver?

Consuming a well-balanced diet is essential to lower the risk of developing liver diseases. However, if you already have liver disease, make sure to consume a balanced diet and food items that are good for the liver.

Can certain foods help detoxify the liver?

Yes, certain foods can support liver detoxification. Foods rich in antioxidants, such as leafy greens, berries, and cruciferous vegetables like broccoli, help neutralise harmful toxins. Fibre-rich foods, like oats and legumes, aid digestion and toxin removal, supporting the liver's natural detoxifying processes. Drinking plenty of water and consuming healthy fats, such as those in avocados and olive oil, also promote liver health by reducing inflammation and improving fat metabolism. Including these foods in your diet can help maintain liver function and overall well-being.

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Disclaimer: The content on this page is generic and shared only for informational and explanatory purposes. It is based on several secondary sources on the internet. As this content piece is not vetted by a medical professional, please consult a doctor before making any health-related decisions.