The liver is an important organ in the body. It performs important functions, such as converting stored sugar into energy when blood sugar levels drop, producing bile to digest fats, destroy old blood cells, and storing iron and vitamins.
Other than that, the liver detoxifies the blood to get rid of toxic substances from the blood. When you maintain a healthy diet and healthy lifestyle, the liver cells get time to regenerate themselves, helping the liver stay healthy.
For the liver to function efficiently, it requires large amounts of minerals, vitamins, and antioxidants.
Below are some of the foods you should eat to keep your liver healthy.
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1. Cruciferous Vegetables
Cruciferous vegetables, such as cauliflower, broccoli, Brussels sprouts, kales, spinach, and cabbage are rich in fiber. The vegetables are rich in fiber and glutathione, which triggers toxin cleansing enzymes of the liver.
The extracts of broccoli and Brussels sprouts increase the levels of detoxification enzymes and protect the liver from damage. PubMed
Therefore, eating cruciferous vegetables will boost glucosinolate production to help flush out harmful substances.
2. Beetroot
Beetroot juice is rich in antioxidants and nitrates, which increase heart health and reduce liver inflammation. Still, beetroot juice contains fiber and Vitamin C which are natural cleansers for the digestive system.
Taking beetroot juice will help cleanse the blood and help breakdown toxic waste so that it can be excreted faster.
In addition, beetroot juice stimulates enzyme activity and bile flow.
3. Nuts
Nuts are rich in amino acids, natural fats, and essential plant compounds that enhance liver cleansing. Still, nuts like walnuts are high in omega-3 fatty acids and glutathione that support liver detoxification.
A certain study in 2019 found that taking a diet high in nuts decreases non-alcoholic fatty liver disease. PubMed
Therefore, take nuts, especially walnuts to ensure your liver is healthy.
4. Olive Oil
Olive oil is rich in fat and the oil is considered healthy for your liver. Cold-pressed oils, such as olive oil, flaxseed, and hemp provide multiple benefits to the liver.
Taking one teaspoon of olive oil per day can help improve liver enzymes and fat levels. Most individuals who take olive oil have good blood flow and less fat accumulation in the liver.
5. Fatty Fish
Fatty fish contain omega-3 fatty acids, which are essential fats that reduce inflammation and lowers the risk of heart disease. In a 2016 study, it was found that omega 3 fatty acids help reduce liver fat in individuals with fatty liver disease. PubMed
You can more omega-3 fats in your diet to improve your overall health. Furthermore, you should check the ratio of omega-3 and omega-6 fats. When omega-6 to omega-3 ratio is too high, you easily develop liver disease.
So, it’s good to reduce omega-6 fats intake and ensure there is always a balance.
6. Grapes
Grapes are rich in essential plant compounds. They help lower inflammation, increase antioxidants in the liver, and prevent damage to the liver cells. Still, the water content in grapes can help flush out harmful substances in the liver.
In addition, the high antioxidants in grapes can help decrease blood sugar levels and help you manage diabetes
7. Cranberries and Blueberries
Blueberries and cranberries have antioxidants that offer berries their distinctive colors. The berries have multiple health benefits, including keeping the liver healthy.
Eating these berries often can protect your liver from damage, increase antioxidant enzymes, and immune cell response. In a certain experiment, they found that the antioxidants present in blueberries slow the development of scar tissue in the liver. PubMed
So, include these berries in your diet to ensure your liver has enough antioxidants needed to keep it healthy and functional.
8. Tea
Recently, multiple studies have shown that tea boosts the immune system, reduces the risks of heart disease, and fights inflammation. There is a wide range of tea varieties, some with more health benefits than others. For instance, green tea is healthy for the liver.
In a certain study conducted by a Japanese, drinking 10 cups of green tea a day improves blood markers of liver health. PubMed
Also, another study found that individuals with non-alcoholic fatty liver disease improved their liver enzyme levels and fat deposits after drinking green tea for 12 weeks. PubMed
9. Coffee
Coffee is a good beverage that helps promote a healthy liver. If you have liver problems, taking coffee will protect you from further damage or reverse the disease. Studies show that drinking coffee reduces the risk of cirrhosis or chronic liver disease. PubMed
Moreover, coffee reduces the risk of mortality in persons with chronic liver disease. The best results will be seen when you take 3 to 4 cups a day. Coffee helps prevent excess fat and collagen build up in your liver.
It decreases inflammation levels and increases the antioxidants needed to flush out toxins from the liver. So, take a cup of coffee every day to promote good liver health.
10. Grapefruit
Citrus offers Vitamin C that synthesizes toxic materials into substances that can be absorbed by water. Grapefruit in particular contains naringin and naringenin antioxidants.
These oxidants protect the liver from injury by protecting liver cells and reducing inflammation.
Besides, the oxidants reduce the growth of hepatic fibrosis – a condition that occurs when there is excessive connective tissue build up in the liver. So, grapefruit will keep your liver healthy, by preventing inflammation and damage.
Bottom Line
All the foods above are very beneficial to your liver and they will help the liver function effectively. The foods offer protection from harmful toxins, lower the risk of heart disease, they increase antioxidant enzyme levels, and they prevent chronic liver disease. Therefore, add these foods to your diet to keep your liver healthy.