Liver Health Foods: Diet plays a key role in maintaining liver health. Many foods contain compounds that have been shown to help improve liver enzymes, protect against fat buildup, and decrease inflammation and oxidative stress.
The liver is responsible for body processes from producing proteins, cholesterol, and bile to storing vitamins, minerals, and even carbohydrates.
Liver Health Foods, It also breaks down toxins like alcohol, medications, and natural byproducts of metabolism. Keeping your liver in good shape is important for maintaining health.
This article lists 8 of the best foods to eat to help keep your liver healthy.
Liver Health Foods, What are the best foods to eat for your liver?
1. Coffee
Liver Health Foods, Coffee is one of the best beverages you can drink to promote liver health.
Studies have shown that drinking coffee protects the liver from disease, even among those who already have health concerns related to this organ.
Liver Health Foods, For example, studies in a 2016 research review have shown that drinking coffee helps lower the risk of cirrhosis, or permanent liver damage, in people with chronic liver disease.
Drinking coffee may also help reduce the risk of developing a common type of liver cancer, according to a 2016 research review. It also has positive effects on liver disease and inflammation.
Liver Health Foods, The researchers found that it’s even associated with a lower risk of death in people with chronic liver disease. The greatest benefits are seen in people who drink at least 3 cups of coffee daily.
These benefits seem to stem from its ability to prevent the buildup of fat and collagen, the 2016 review suggests. Fat and collagen are two of the main markers of liver disease.
Liver Health Foods, Coffee also increases levels of the antioxidant glutathione. Antioxidants neutralize harmful free radicals, which are produced naturally in the body and can damage cells.
2. Tea
Liver Health Foods, Tea is widely considered to be beneficial for health, but evidence has shown that it may have particular benefits for the liver.
A 2020 review of 15 studies found that green tea reduced levels of liver enzymes in people with nonalcoholic fatty liver disease (NAFLD).
Liver Health Foods, Another study had similar findings, reporting that supplementing with green tea extract for 12 weeks significantly reduced liver enzymes alanine aminotransferase (ALT) and aspartate aminotransferase (AST) in people with NAFLD.
Plus, a 2017 review found that people who drank green tea were less likely to develop liver cancer. The lowest risk was seen in people who drank four or more daily cups.
Liver Health Foods, Nevertheless, some people, especially those with liver problems, should exercise caution and talk with a doctor before consuming green tea as a supplement.
There have been several reports of liver damage resulting from using supplements containing green tea extract.
3. Grapefruit
Liver Health Foods, Grapefruit contains antioxidants that naturally protect the liver. The two main antioxidants found in grapefruit are naringenin and naringin.
The protective effects of grapefruit are known to occur in two ways — by reducing inflammation and protecting cells.
Liver Health Foods, According to a 2023 analysis, studies have also shown that these antioxidants can help reduce the development of hepatic fibrosis.
Hepatic fibrosis is a harmful condition in which excessive connective tissue builds up in the liver. This typically results from chronic inflammation.
Liver Health Foods, The effects of grapefruit or grapefruit juice itself, rather than its components, have not been studied. Additionally, almost all studies looking at the antioxidants in grapefruit have been conducted in animals, according to the 2023 analysis.
Nevertheless, the current evidence suggests that grapefruit may benefit liver health by helping prevent damage and inflammation.
4. Blueberries And Cranberries
Liver Health Foods, Blueberries and cranberries contain anthocyanins, which are antioxidants that give berries their distinctive colors. They’ve also been linked to many health benefits.
One 2021 study found that taking a cranberry supplement for six months improved hepatic steatosis, or fatty liver, in people with NAFLD.
Liver Health Foods, What’s more, blueberry extract has been shown to inhibit the growth of human liver cancer cells in test-tube studies. But more studies are needed to determine whether this effect can be replicated in humans.
Making these berries a regular part of your diet is a good way to help make sure your liver is supplied with the antioxidants it needs to stay healthy.
5. Grapes
Liver Health Foods, Grapes, especially red and purple grapes, contain various beneficial plant compounds that may benefit liver health.
Liver Health Foods, A 2020 study in rats suggests that grapes and grape juice can have various benefits, though it’s unclear whether the results of animal studies mean the same in humans.
Benefits may include:
Lowering inflammation
Preventing cell damage
Increasing antioxidant levels
Liver Health Foods, Yet, a 2022 study suggests that eating grape products doesn’t have a significant effect on liver enzymes and may not help improve liver function.
More studies are needed before taking grapeseed extract to promote liver health can be recommended.
6. Prickly Pear
Liver Health Foods, Prickly pear (Opuntia ficus-indica) is a popular type of edible cactus. People commonly consume the fruit and its juice.
It has long been used in traditional medicine as a treatment for the following conditions:
Wounds
Fatigue
Digestive issues
Liver disease
Liver Health Foods, A 2016 study found that the extract of this plant might help manage symptoms of a hangover.
Prickly pear might also protect the liver from alcohol toxicity, with its anti-inflammatory and antioxidant properties.
Liver Health Foods, More human studies are needed, especially using prickly pear fruit and juice rather than extract. But studies so far have demonstrated that prickly pear positively affects the liver.
7. Beetroot Juice
Liver Health Foods, Beetroot juice is a source of nitrates and antioxidants called betalains.
Animal studies have shown that beet juice may help reduce oxidative damage and inflammation of the liver.
Liver Health Foods, However, while animal studies look promising, more studies are needed to confirm the benefits of beetroot juice on human liver health.
8. Cruciferous Vegetables
Liver Health Foods, Cruciferous vegetables are known for their high fiber content and distinctive taste. They’re also rich in beneficial plant compounds.
Some examples of cruciferous vegetables include:
Broccoli
Brussels sprouts
Cabbage
Kale
Cauliflower
Liver Health Foods, Studies suggest that cruciferous vegetables contain certain compounds that alter the detoxification process and protect against harmful compounds.
In a 2016 study, mice that were fed broccoli developed fewer tumors or fatty liver disease than the mice in the control group.
Liver Health Foods, Though human studies are limited, cruciferous vegetables look promising as a beneficial food for liver health.
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