The liver is a powerhouse of an organ.
It performs a variety of essential tasks, ranging from producing proteins, cholesterol and bile to storing vitamins, minerals and even carbohydrates.
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 the 9 best foods to eat to keep your liver healthy.
1. Cruciferous Vegetables
The weird name means vegetables like brussels sprout, broccoli, and cabbage – not a favorite among kids, but definitely worth eating for everyone, regardless of age.
This diverse group of vegetables is very beneficial to the liver. They help in all sorts of metabolic processes and enhance the detoxification function of the liver, by increasing the number of detoxification enzymes that protect the liver from damage.
2. Tea
Tea is widely considered to be beneficial for health, but evidence has shown that it may have particular benefits for the liver.
Black and green tea may improve enzyme and fat levels in the liver. However, exercise caution if you’re taking a green tea extract, as it may cause damage.
3. Coffee
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 in those who already have problems with this organ.
Coffee increases antioxidant levels in the liver, all while decreasing inflammation. It also lowers the risk of developing liver disease, cancer and fatty liver.
4. Grapefruit
Grapefruit contains antioxidants that naturally protect the liver. The two main antioxidants found in grapefruit are naringenin and naringin.
Several animal studies have found that both help protect the liver from injury (14Trusted Source, 15Trusted Source).
The protective effects of grapefruit are known to occur in two ways — by reducing inflammation and protecting cells.
The antioxidants in grapefruit protect the liver by reducing inflammation and increasing its protective mechanisms. However, human studies, as well as those on grapefruit or grapefruit juice itself, are lacking.
5. Nuts
Nuts are high in fats, nutrients — including the antioxidant vitamin E — and beneficial plant compounds.
This composition is responsible for several health benefits, especially for heart health, but potentially also for the liver.
Nut intake has been associated with improved liver enzyme levels in patients with NAFLD. Conversely, low nut intake has been associated with a higher risk of developing the disease.
6. Olive Oil
Olive oil is considered a healthy fat because of its many health benefits, including positive effects on heart and metabolic health.
However, it also has positive effects on the liver (6Trusted Source).
One small study in 11 people with NAFLD found that consuming one teaspoon (6.5 ml) of olive oil per day improved liver enzyme and fat levels.
Studies show that olive oil consumption decreases the levels of fat in the liver, increases blood flow and improves liver enzyme levels.
7. Beetroot Juice
This juice is a source of nitrates and antioxidants called betalains, which may benefit heart health and reduce oxidative damage and inflammation.
It also protects the liver from oxidative damage and inflammation, all while increasing its natural detoxification enzymes. However, human studies are needed.
8. Prickly Pear
Prickly pear, known scientifically as Opuntia ficus-indica, is a popular type of edible cactus. Its fruit and juice are most commonly consumed.
It has long been used in traditional medicine as a treatment for ulcers, wounds, fatigue and liver disease.
Prickly pear fruit and juice may help fight hangover symptoms by reducing inflammation. They may also protect the liver from damage caused by alcohol consumption.
9. Blueberries and Cranberries
Blueberries and cranberries both contain anthocyanins, antioxidants that give berries their distinctive colors. They’ve also been connected to many health benefits.
Several animal studies have demonstrated that whole cranberries and blueberries, as well as their extracts or juices, can help keep the liver healthy.
Berries are high in antioxidants, which help protect the liver from damage. They may even improve its immune and antioxidant responses. Still, human studies are needed to confirm these results.
Source: healthline