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 best foods to eat to keep your liver healthy.
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 is 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 three cups per day.
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.
While coffee has many health benefits, your liver, in particular, will thank you for that morning pick-me-up.
Tea
Tea is widely considered to be beneficial for health, but evidence has shown that it may have particular benefits for the liver.
One Japanese study found that drinking 10 cups of green tea per day was associated with improved blood markers of liver health
A smaller study including people with nonalcoholic fatty liver disease (NAFLD) found that drinking green tea high in antioxidants for 12 weeks improved liver enzyme levels and may also help reduce oxidative stress and fat deposits in the liver.
Furthermore, another 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 cups per day.
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.
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.
Blueberries and cranberries
Blueberries and cranberries both contain anthocyanins, which are antioxidants that give berries their distinctive colors. They have also been linked 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.
Consuming these fruits for 21 days protected the liver from damage. Additionally, blueberries helped increase immune cell response and antioxidant enzymes.
Another study found that the types of antioxidants found commonly in blueberries slowed the development of lesions and fibrosis, which is the development of scar tissue, in the livers of rats.
What is more, blueberry extract has been shown to inhibit the growth of human liver cancer cells in test-tube studies. However, 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.
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 the following:
- ulcers
- wounds
- fatigue
- liver disease
Beetroot juice
Beetroot juice is a source of nitrates and antioxidants called betalains, which may benefit heart health and reduce oxidative damage and inflammation.
It is reasonable to assume that eating beets themselves would have similar health effects. However, most studies use beetroot juice. You can juice beets yourself or buy beetroot juice from the store or online.
Cruciferous vegetables
Cruciferous vegetables like Brussels sprouts, broccoli, and mustard greens are known for their high fiber content and distinctive taste. They are also high in beneficial plant compounds.
Animal studies have shown Brussels sprouts and broccoli sprout extract help increase levels of detoxification enzymes and protect the liver from damage.
Nuts
Nuts are high in fats, nutrients like the antioxidant vitamin E, and beneficial plant compounds.
This composition is responsible for several health benefits, especially for heart health, but also potentially for the liver.
Your liver is an important organ with many essential functions, and it is recommended that you do what you can to protect it.
The foods listed above have demonstrated beneficial effects on the liver. These benefits include the following:
- a lowered risk of liver disease and cancer
- higher antioxidant and detoxification enzyme levels
- protection against harmful toxins
- Incorporating these foods into your diet is a natural and healthy way to help keep your liver functioning at its best.
