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 ten best foods to eat to keep your liver healthy.
Oatmeal
Food with lots of fibre can help your liver work at its best. Want one that’s a great way to start your day? Try oatmeal. Research shows it can help you shed some extra pounds and belly fat, which is a good way to keep away liver disease.
Broccoli
Add lots of veggies to your diet if you want to keep your liver healthy. Broccoli can be part of this strategy. Some studies suggest this crunchy food can help protect you from nonalcoholic fatty liver disease. If steamed broccoli sounds a little too blah, shred it into a slaw and toss it with sliced almonds, dried cranberries, and a tangy vinaigrette. It’s also delicious roasted with garlic and a splash of balsamic vinegar.
Coffee
If you can’t make it through the day without it, you’ll be glad to hear that it may have some benefits for your liver. Studies show that drinking two to three cups a day can protect your liver from damage caused by too much alcohol or an unhealthy diet. Some research suggests it may lower your risk of liver cancer and scarring (fibrosis, cirrhosis). It might even slow those conditions in some people who have them. Filtered, instant, and espresso all seem to work. Still, helpful as coffee may be, it can’t take the place of a balanced diet, a healthy weight, plenty of water, and regular exercise for a healthy liver.
Green Tea
It’s brimming with a type of antioxidant called catechins. Research suggests it may protect against some forms of cancer, including the liver. You’ll get more catechins if you brew tea yourself and drink it hot. Iced tea and ready-to-drink green teas have much lower levels.
Water
One of the best things you can do for your liver is keeping a healthy weight. Get in the habit of drinking water instead of sweetened drinks like sodas or sports drinks. You’d be amazed at how many calories it will save you each day.
Almonds
Nuts — especially these — are good sources of vitamin E, a nutrient that research suggests may help protect against fatty liver disease. Almonds are good for your heart, too, so grab a handful the next time you feel like snacking. Or try them in salads, where they add a nice crunch.
Spinach
Leafy greens have a powerful antioxidant called glutathione, which can help keep your liver working right. And spinach couldn’t be easier to prepare. It makes a great base for a dinner salad, and it’s also delicious sauteed with garlic and olive oil. When it’s wilted, top it with a dusting of fresh parmesan.
Blueberries
They’ve got nutrients in them called polyphenols that may help protect you against nonalcoholic fatty liver disease, which often goes hand in hand with obesity and high cholesterol. If blueberries aren’t your thing, other foods rich in polyphenols include dark chocolate, olives, and plums.
Herbs and Spices
Want to protect your liver and your heart at the same time? Sprinkle on some oregano, sage, or rosemary. They’re a good source of healthy polyphenols. An extra benefit: they help you cut back on salt in many recipes. Cinnamon, curry powder and cumin are good ones to try, too.
Fatty fish
Fatty fish contain omega-3 fatty acids, which are healthy fats that help reduce inflammation and have been associated with a lower risk of heart disease.
A 2016 analysis found that omega-3 fatty acids helped lower liver fat and triglycerides in those with nonalcoholic fatty liver disease or nonalcoholic steatohepatitis.
While consuming omega-3-rich fatty fish appears to be beneficial for your liver, adding more omega-3 fats to your diet is not the only thing to consider.
The ratio of omega-3 fats to omega-6 fats is also important.
Most Americans exceed the intake recommendations for omega-6 fats, which are found in many plant oils. An omega-6 to omega-3 ratio that’s too high can promote the development of liver disease.
Therefore, it’s a good idea to reduce your intake of omega-6 fats, too.
Olive oil
Olive oil is considered a healthy fat because of its many health benefits, including positive effects on the heart and metabolic health.
However, it also has positive effects on the liver.
One small study including 11 people with NAFLD found that consuming 1 teaspoon (6.5 mL) of olive oil per day improved liver enzyme and fat levels.
It also raised levels of protein associated with positive metabolic effects.
The participants also had less fat accumulation and better blood flow in the liver.
Several more recent studies have found similar effects of olive oil consumption in humans, including less fat accumulation in the liver, improved insulin sensitivity, and improved blood levels of liver enzymes.
Fat accumulation in the liver is part of the first stage of liver disease. Therefore, olive oil’s positive effects on liver fat, as well as other aspects of health, make it a valuable part of a healthy diet.
The bottom line
Your liver is an important organ with many essential functions, and it’s recommended that you do what you can to protect it.
The foods listed above have demonstrated beneficial effects on the liver. These benefits include a lowered risk of liver disease and cancer, higher antioxidant and detoxification enzyme levels, and protection against harmful toxins.
