In this post, you’re going to learn the foods that are good for your liver.
In fact, these foods will help keep your liver healthy.
Before I share with you the best foods to eat for liver health, can we start by knowing why your liver health is so important?
The liver plays a vital role in regulating your general body systems, including:
- Removing toxins from your body
- Controlling your metabolism
- Balancing your hormone
- Fighting off infections
To put it simply:
You cannot live without your liver.
So, without further ado, let’s take a look at the best foods that are good for your liver to help you.
Tomatoes have been shown to be one of the most effective food at present for improving fatty liver.
Scientifically speaking, tomatoes can help reduce inflammation and fat buildup in your liver.
How? Because tomatoes are rich in lycopene (a powerful antioxidant, anti-inflammatory, and anti-cancer agent).
For example, according to studies, increasing tomato intake can lead to liver repair and decreased risk of liver cancer.
In addition, with the fact that experts recommended high tomato consumption for liver detoxification (a process of removing toxins from the body).
The bottom line is this: Increasing your consumption of tomatoes can help detoxify the liver and lower your risk for fatty liver disease.
Got it? Great. Let’s move on to food #2.
2. Green Tea
Green tea is a well-known liver cleansing tea because of its antioxidant and anti-inflammatory properties.
It may reduce inflammation of your liver.
The benefits don’t stop there.
According to some studies, drinking green tea may also help protect you against liver cancer and other forms of cancer.
Additionally, it is believed that the antioxidant catechins in green tea have beneficial effects in preventing non-alcoholic fatty liver disease (NAFLD) by 75%.
Consume green tea in moderation: Do not drink more than 2-3 cups per day because excess consumption can lead to liver damage.
I think by now, we have established why green tea good for your liver.
So: I recommend you sip green tea every day.
If you’re so obsessed with your coffee, then you’ll be thrilled to hear that it is SUPER good for your liver.
Yes, you read that right…
Let me explain:
A new study published in the journal BMC Public Health proved that drinking three to four cups of coffee daily can reduce your risk of chronic liver disease by 21% and also lower your risk of death from chronic liver disease by 49%.
More studies have also shown that coffee contains many hepatoprotective properties that can lower the chance of liver conditions such as cirrhosis, fibrosis, and hepatitis C.
Even better, a study conducted by Japanese researchers showed that regularly drinking coffee in moderate amounts may prevent liver cancer.
As you can see, coffee is good for the liver.
But, a cup or two of coffee per day is okay.
Just make sure you don’t go overboard because too much caffeine can lead to:
- High blood pressure
Don’t stop reading now… Let’s move on to food #4.
4. Milk thistle
There are lots of foods that can keep your liver healthy, promote liver cleansing, but here’s what makes this one different:
Milk thistle is a herb that is believed to decrease liver inflammation and help repair liver damage.
Simply because of its hepatoprotective, anti-inflammatory, and antioxidant properties.
Generally speaking, milk thistle is most often used to treat diseases of the liver because:
- It stimulates bile production
- Prevents blood clot
- It has a powerful detox effect
- It stimulates liver regeneration
Let’s look at some examples:
A study shows that silymarin (a natural antioxidant) in milk thistle help improve liver function in people with liver diseases.
Another study also found that it may significantly increase the life expectancy of people living with cirrhosis of the liver.
For the most part, medical experts often prescribe silymarin to help restore and support the liver.
In addition to that, milk thistle is rich in vitamins C, E, D, K, iodine, magnesium, zinc, and manganese, which also boost your liver health.
Milk thistle is used to treat liver diseases (such as fatty liver, hepatitis, cirrhosis, and toxic liver disease) but consult your doctor before use.
Quite effective, huh?
When people talk about foods for liver health, carrots are often at the top of the list.
You may wonder why?
First off, carrots are rich in fiber, which has been shown to protect your liver from inflammation.
In addition, they’re high in vitamin C, A, B6, K, and potassium, which are important for normal liver function.
In particular, carrots also have an important antioxidant known as glutathione.
Practically, many studies have shown that glutathione plays a key role in liver health, such as:
- Help your liver flush out harmful toxins
- Improve bilirubin levels
- Help treat non-alcoholic fatty liver disease
- Reduces oxidative stress
Want to know the best part?
Carrots have high concentrations of retinoic acid that can help prevent and reverse liver fatty disease.
Sounds pretty good, right?
Pro tip: Eat carrots raw to get all it
Garlic can make your liver healthy again.
Believe it or not, eating garlic every day can help to cleanse your liver naturally and protect you against liver disease.
Livestrong points out that garlic contains a sulfur compound called allicin and amino acid arginine, which can keep your liver healthy by filtering out toxic substances from the liver.
But, researchers have also found that garlic has a significant amount of selenium, which helps cleanse and detoxify your liver.
And the best part:
A clinical trial study proves that garlic powder supplements lower body weight and fat in fatty liver disease patients.
Here’s the bottom line:
Consuming several garlic cloves per day may reduce your fatty liver disease and protect your liver from damage.
Keep in mind: Heating garlic may damage some of its beneficial properties. So, it is best to consume raw garlic.
A word of caution: Consume garlic in moderate amounts to avoid side effects.
7. Citrus fruits
What’s your first thought that comes to mind when you hear – Citrus fruits?
Oranges, lemons, tangerines, and grapefruits.
The simple truth is that they are good and healthy for your liver.
Scientists believe that consumption of citrus fruits on a regular basis can help detox and cleanse your liver quickly because they are a good source of glutathione, vitamin C, and antioxidants.
Many studies found that grapefruit contains naringin and naringenin (powerful antioxidants), which help to protect liver cells and promote liver cleansing.
According to a few studies, lemon could prevent and treat liver damage from excessive alcohol consumption.
The bottom line:
Citrus fruits are also rich in vitamin A, vitamin C, potassium, folate, and calcium which can stimulate your liver and remove toxins from your body.
Especially lemon and grapefruit are very beneficial to the liver due to their antioxidant that naturally promotes healthy liver and protects against various conditions.
Your mom was right when she said you should eat and finish your broccoli.
Broccoli contains powerful compounds name indole that is beneficial not only for your liver but for overall health.
According to a study by the American Association for the Study of Liver Diseases, the indole found in broccoli and other cruciferous vegetables, such as Brussels sprouts and cabbage, may help prevent non-alcoholic fatty liver disease (NAFLD).
Another study conducted by researchers at the University of Illinois showed that consuming broccoli several times a week may protect you against liver cancer.
But hold on…
In addition to these, broccoli is high in vitamin E, which helps provides long-term liver detoxification to prevent and treat non-alcoholic fatty liver disease (NAFLD).
Bottom line: Aim to eat broccoli at least two to three times per week, and your liver will thank you.
Another food that keeps your liver healthy is berries.
They are scientifically proven to have the ability to protect your liver from toxic substances.
Also, berries contain antioxidants that repair liver cells.
Blueberries, strawberries, and other berries are rich in phytochemicals, such as anthocyanins, polyphenols, etc., which can help protect healthy cells from damage caused by free radicals and oxidative stress.
Furthermore, studies have shown that blueberries have protective effects on liver and cellular immune functions.
But that’s not all:
Berries contain more extra beta-carotene than a carrot.
This beta-carotene helps in overall liver function by reducing fat accumulation and inflammation in the liver.
The bottom line is this: Consuming a small serving of berries daily may help protect your liver from damage.
As you can see, several powerful foods are good for the liver.
The bottom line is to consume liver-friendly foods high in antioxidants and essential nutrients that protect your liver against damage and keep it healthy.
Remember, better liver = long Life.