(Last Updated On: May 19, 2021)
14 Foods You Should Eat To Keep Your Liver Healthy
How often have you thought about liver-friendly foods? Not that often? Being the largest internal organ that carries out over 500 essential activities, a healthy liver is very important. This powerhouse organ is responsible for breaking down carbs, producing protein to support the immune system, getting rid of by-products, making glucose, and detoxifying the body.
While the liver is taking care of you, what are you doing to take care of it? The best way is by eating the right food, but what are these foods? Is garlic one of the best liver-friendly foods? Does coffee promote liver health? What about fish?
Now let’s Read about What foods are good for liver repair.
The whole world runs on coffee. Many of us don’t feel completely awake unless we have had our morning cup of Joe. Although many diets don’t promote drinking coffee, when it comes to liver health drinking a moderate amount is a good idea. It is packed with anti-inflammatory properties and antioxidants that protect the liver against cirrhosis.
If you are already dealing with liver issues then it will protect it from worsening. Along with that, it also reduces the build-up of fat in the liver and gets rid of cancer-causing elements.
Grapefruit is one of the most nutritious superfruits which are not only great for your liver but your overall health, too. Packed with antioxidants and vitamin C, they naturally protect the liver. The two main components which set this fruit apart from the rest are the presence of two unique antioxidants.
They have a two-way effect that includes reducing inflammation and cell protection. The compounds found in grapefruit reduce fat build-up in the liver and increase the production of fat-burning enzymes.
Garlic is a superfood with regards to liver wellbeing. A garlic-rich diet helps stimulate the liver. Packed with minerals like allicin, vitamin B6, vitamin C, and selenium, it is a wonderful detoxifying agent.
It is also anti-fungal, antibacterial, and antibiotic in nature. The selenium naturally alleviates any burden on the liver by increasing the antioxidant action. All these enzymes and compounds flush out the toxins from the liver and protect it from chronic liver disease.
If you haven’t noticed already, avocado is a super fruit. Rich in healthy fats and natural chemicals, eating it in a balanced manner may slow down liver damage. They are packed with fiber that helps control weight and antioxidants that cleanse the liver and increase good cholesterol.
Avocado toast or salad should be in your diet as they greatly help control the non-alcoholic fatty liver disease. Along with enabling smooth function and repair of the liver, they are great for eye health, bones, and brain function. Being one of the most nutrient-dense foods on the planet, avocado is definitely worth the hype.
Since the time green tea was made well known in the mid-2000s, it has gotten perhaps the most widely recognized name in the smart dieting world. One cup of it is loaded with heaps of catechins and cancer prevention agents that help detoxify and lower irritation in the liver.
The combination of regular exercise and green tea also reduces the risk of developing liver cancer. Research shows that drinking ample amounts of it every day improves liver enzyme levels as well.
Oatmeal is a popular, easy-to-make, and nutritionally rich breakfast. This fiber hero helps the liver to function at its best. High in a compound called beta-glucans, a bowl of oatmeal with fresh fruit helps the body fight against obesity, diabetes, and inflammation.
It cuts down the amount of fat stored in the liver and protects it from potential liver disease. Fat is the liver’s worst enemy and eating oats regularly will help in shedding a few pounds.
Cruciferous vegetables like broccoli, cauliflower, Brussel sprouts, and mustard greens are some of the best liver-friendly vegetables. You may not like their taste but they are packed with plant compounds like phytonutrients, carotenoids, and flavonoids. These help in neutralizing toxins.
They also contain certain compounds that trigger the reaction of certain enzymes in the liver. This detoxifies carcinogens and heavy metals from the blood. Remember to always combine cruciferous veggies with healthy fats to draw the most benefits.
Fatty fish like salmon, sardines, tuna, and trout are packed with nutrients that lower the risk of developing certain cancers, heart diseases, and arthritis. Rich in omega 3 fatty acids, they reduce the harmful impact caused by non-alcoholic fatty liver disease. Being naturally anti-inflammatory they also help with insulin sensitivity. No liver-friendly diet is complete without a generous helping of fatty fish.
From maintaining the balance of enzymes in the liver to stopping the build-up of excessive fat, experts recommend eating fatty fish at least once a week. If that’s not possible then you can use fish oil supplements.
This vibrant yellow spice has been used since ancient times for its amazing healing properties and health benefits. Its main compound is curcumin, which has antioxidant and anti-inflammatory properties. It plays an important role in regenerating healthy liver cells while increasing natural bile production.
Turmeric should be made a regular part of your diet especially for those who are on long-term medication for diabetes or any other health conditions. From adding it to your coffee to spicing up your curries, it can be savored in several ways.
Beets contain an array of liver-friendly nutrients. This beautiful vegetable that comes in a variety of colors and forms, is especially beneficial for the overall detox of the body by unclogging the liver. They help stimulate the lymphatic flow which increases the oxygen in the blood through cleansing.
Drinking beetroot juice also activates liver enzymes and increases bile production which helps with complete liver detox. Liver damage is mainly caused by inflammation and oxidative stress, and beets can help with this. They also contain fiber and vitamin C which helps in cleansing out the digestive system.
If you have been cooking foods in refined oil, butter, or margarine, then you may be causing more harm than you know to your liver. Making the switch to olive oil not only will be great for your liver but will also protect the heart, stop weight gain and manage long-term diabetes.
Good olive oil is a complex combination of 30 natural phytonutrients that support liver function and soothes inflamed cells in the liver. When ignored these cells will go on to synthesize the collagen and weaken the liver.
Nuts like walnuts, almonds, pecans, and hazelnuts are concentrated with liver-friendly nutrients. Substituting unhealthy snacks with trail mix or granola bars containing an assortment of nuts and dried fruit helps fix liver damage caused by fatty liver disease. When eaten regularly, these tiny but nutrient-dense foods also contain active compounds that reduce oxidative stress and inflammation.
Just a handful of nuts every day will be beneficial in maintaining liver health. Remember that all nuts are high in calories and should be eaten in moderation.
Drinking lemon water in the morning is one of the best ways to kick-start your day. Not only does it cleanse the liver but also keeps the immune system intact. The reason being lemon juice stimulates the liver to flush out toxins and allow proper function. Ever wonder why people drink lemon juice for a hangover?
It’s because lemon juice has the capacity to reverse the ill effects of drinking excessive alcohol. Lemon and lime also protect the liver from damage. It is also effective if you are looking to lose a couple of pounds, which is always a good idea for your liver.
Grapes, especially red and purple ones, are packed with liver-friendly nutrients. The beneficial plant compounds lower inflammation, prevent damage and increase antioxidant levels. Eating grape seed extract supplements for around a month improves liver function especially in people suffering from non-alcoholic fatty liver disease. Packed in essential vitamins, riboflavin, manganese, and potassium, eating just one cup of whole grapes keeps the bones healthy.
The plant compounds also prevent chronic diseases. The liver deserves more attention, after all, it has the important job of filtering out toxins. Eating the right foods will not only protect your liver but will boost your overall health. The best way to avoid liver disease starts with eating right and choosing a more active lifestyle. If you are looking for more ways to take care of your liver then. Stay away from these foods.