Diet plays a major role in keeping the liver healthy and energized. Many foods contain compounds that have been shown to help improve liver enzymes, protect against fat accumulation, and reduce inflammation and oxidative stress.
The best foods to eat for your liver
1. Coffee
Coffee is one of the best drinks you can drink to boost 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.
For example, studies in a 2016 research review showed that drinking coffee helps reduce the risk of cirrhosis, or permanent liver damage, in people with chronic liver disease.
Researchers found that it is also 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 per day.
Coffee also increases levels of the antioxidant glutathione. Antioxidants neutralize harmful free radicals, which are naturally produced in the body and can damage cells of their trusted source.
2. Tea
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 reduces levels of liver enzymes in people with non-alcoholic fatty liver disease (NAFLD).
Another study found similar results, suggesting that taking extract supplements Green tea for 12 weeks significantly reduced liver enzymes.
3. Grapefruit
Grapefruit contains antioxidants that naturally protect the liver. The 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.
4. Blueberries and cranberries
Cranberries and cranberries contain anthocyanins, antioxidants that give berries their distinctive colors. They have 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.
Making these berries a regular part of your diet is a good way to help make sure your liver is provided with the antioxidants it needs to stay healthy.
5. Grapes
Prickly pear (Opuntia ficus-indica) is a common type of edible cactus. People usually consume fruits and their juice.
Prickly pear may also protect the liver from alcohol toxicity, with its anti-inflammatory and antioxidant properties.
More human studies are needed, especially using prickly pear fruit and juice rather than its extract. But studies so far have shown that prickly pear has a positive effect on the liver.
7. Beetroot juice
Beetroot juice is a source of nitrates and antioxidants called betalains.
Animal studies have shown that beet juice may help reduce oxidative stress and liver inflammation.
8. Nuts
Nuts are rich in many key nutrients, including:
- Healthy fats
- Antioxidants
- Vitamin E
- Beneficial plant compounds
These nutrients are responsible for many health benefits.
A 2019 study found that a diet rich in nuts is associated with a lower risk of NAFLD.
While more high-quality studies are needed, preliminary data suggests that nuts are an important food group for liver health.
9. Fatty fish
Fatty fish contain omega-3 fatty acids, which are healthy fats that help reduce inflammation and are linked to a lower risk of heart disease.
A 2016 analysis found that omega-3 fatty acids helped lower liver fat and triglycerides in people with NAFLD, or non-alcoholic steatohepatitis.
While eating fatty fish rich in omega-3 appears to be good for your liver, adding more omega-3 fats to your diet isn't the only thing to consider.
10. Olive oil
Olive oil is considered a healthy fat because it has many health benefits, including positive effects for heart and metabolic health.
It also positively affects the liver.
According to a 2018 study, a Mediterranean diet rich in olive oil could be associated with a lower risk of fatty liver in older adults.
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