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 things like 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.
Best foods to help keep your liver healthy:
1. 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 among those who already have problems with this organ.
For example, studies have repeatedly 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, and it has positive effects on liver disease and inflammation.
It’s even associated with a lower risk of death in people with chronic liver disease, with the greatest benefits seen in those who drink at least 3 cups daily .
These benefits seem to stem from its ability to prevent the buildup of fat and collagen, two of the main markers of liver disease .
Coffee also decreases inflammation and increases levels of the antioxidant glutathione. Antioxidants neutralize harmful free radicals, which are produced naturally in the body and can damage cells.
2. Tea
Tea is widely considered to be beneficial for health, but evidence has shown that it may have particular benefits for the liver.
One review of 15 studies found that green tea reduced levels of liver enzymes in people with nonalcoholic fatty liver disease (NAFLD).
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.
Furthermore, 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 4 or more daily cups .
A number of animal studies have also demonstrated the beneficial effects of various types of tea, including matcha, oolong tea, and dark tea.
Interestingly, one animal study even found that Pu-erh tea (普洱茶 Pǔ'ěr chá) extract improved the metabolism of fat in the liver and decreased inflammation in mice fed a high fat diet .
Nevertheless, some people, especially those with liver problems, should exercise caution and talk with a doctor before consuming green tea as a supplement.
That’s because there have been several reports of liver damage resulting from using supplements containing green tea extract .
3. Grapefruit
Grapefruit contains antioxidants that naturally protect the liver. The two main antioxidants found in grapefruit are naringenin and naringin. Several studies have found that both naringenin and naringin can help protect the liver from injury.
The protective effects of grapefruit are known to occur in two ways — by reducing inflammation and protecting cells.
Studies have also shown that these antioxidants can help reduce the development of hepatic fibrosis, a harmful condition in which excessive connective tissue builds up in the liver. This typically results from chronic inflammation .
Naringenin decreased the amount of fat in the liver and increased the number of enzymes necessary to burn fat, which can help prevent excess fat from accumulating .
Lastly, another study found that naringenin could help improve the ability to metabolize alcohol and counteract some of alcohol’s negative effects on the liver.
The current evidence suggests that grapefruit may benefit liver health by helping prevent damage and inflammation.
4. Blueberries and cranberries
Blueberries and cranberries contain anthocyanins, antioxidants that give berries their distinctive colors. They’ve also been linked to many health benefits.
Interestingly, one human study found that taking a cranberry supplement for 6 months improved hepatic steatosis, or fatty liver, in people with NAFLD .
Another study found that the types of antioxidants found commonly in blueberries slowed the development of fibrosis, which is the development of scar tissue, in the livers.
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
Grapes, especially red and purple grapes, contain various beneficial plant compounds that may benefit liver health.
Studies have found that grapes and grape juice can have various benefits, including :
• lowering inflammation
• preventing cell damage
• increasing antioxidant levels
A small 2010 study on people with NAFLD showed that supplementing with grapeseed extract for 3 months helped improve liver function.
That said, a newer 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
7. Beetroot juice
8. Cruciferous vegetables include:
- broccoli
- Brussels sprouts
- cabbage
- kale
- cauliflower
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