Eating the right foods for liver health not only make it healthy but also will boost your overall health. The best way to avoid liver disease starts with eating right and choosing a more active lifestyle.
In this article, we are going to share with you 14 friendly foods for liver health. Being the largest internal organ that carries out over 500 essential activities, a healthy liver is very important. This important organ is responsible for breaking down carbs, producing protein to support the immune system, getting rid of byproducts, making glucose and detoxifying the body.
Table of contents:
- Garlic
- Green tea
- Coffee
- Grapefruit
- Oatmeal
- Avocado
- Cruciferous vegetables
- Turmeric
- Fatty fish
- Beets
- Olive oil
- Lemon
- Nuts
- Grapes
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14 Foods for liver health Foods which you should eat more:
1. Garlic
Garlic is a superfood when it comes to liver health. A garlic rich diet helps stimulate the liver. Packed with minerals like:
- Allicin
- vitamin B6
- vitamin C
- and selenium
It is a wonderful detoxifying agent and one of the foods for liver health. It is also anti fungal, antibacterial and antibiotic in nature. The selenium naturally alleviates any burden on the liver by increasing the antioxidant action. All these enzymes and compounds flush out the toxins from the liver. And protect it from chronic liver disease.
2. Green tea
Ever since green tea was made popular in the early 2000s. It has become one of the most common names in the healthy eating world. One cup of it is packed with loads of catechins and antioxidants that help detoxify and lower inflammation in the liver.
The combination of regular exercising and green tea also reduces the risk of developing liver cancer. Research shows that drinking ample amounts of it every day improves liver enzyme levels as well.
3. Coffee
The whole world runs on coffee. Many of us don’t feel completely awake unless we have had our morning cup of joe. Although many diets don’t promote drinking coffee. When it comes to liver health drinking moderate amounts is a good idea. It is packed with:
- anti-inflammatory properties
- antioxidants that protect the liver against cirrhosis
If you are already dealing with liver issues then it will protect it from worsening. Along with that, it also reduces the build up of fat in the liver. And gets rid of cancer causing elements.
4. Grapefruit
Grapefruit is one of the foods for liver health. It is most nutritious super fruits which is not only great for your liver, but your overall health, too. Packed with antioxidants and vitamin C. They naturally protect the liver.
The two main components which set this fruit apart from the rest are the presence of two unique antioxidants. They have a two ways effect that includes reducing inflammation and cell protection. The compounds found in grapefruit reduce fat buildup in the liver and increase the production of fat burning enzymes.
5. Oatmeal
Oatmeal is a popular, easy to make and a nutritionally rich breakfast. This fiber hero helps the liver to function at its best. High in a compound called beta glucans. A bowl of oatmeal with fresh fruit helps the body fight against obesity, diabetes and inflammation.
It cuts down the amount of fat stored in the liver and protects it from potential liver disease. Fat is the liver’s worst enemy and eating oats regularly will help in shedding a few pounds.
6. Avocado
What other foods for liver health? Yes, sure. If you haven’t noticed already, avocado is a super fruit! Rich in healthy fats and natural chemicals, eating it in a balanced manner may slow down liver damage. They are packed with fiber that helps control weight and antioxidants that cleanse the liver and increase good cholesterol. Avocado toast or salad should be in your diet as they greatly help control non alcoholic fatty liver disease.
Along with enabling smooth function and repair of the liver. They are great for eye health, bones and brain function. Being one of the most nutrient dense foods on the planet, avocado is definitely worth the hype.
7. Cruciferous vegetables
Cruciferous vegetables like broccoli, cauliflower, brussel sprouts and mustard greens are some of foods for liver health. They are the best liver friendly vegetables.
You may not like their taste but they are packed with plant compounds like:
- Phytonutrients
- carotenoids
- and flavonoids.
- These help in neutralizing toxins.
- They also contain certain compounds that trigger the reaction of certain enzymes in the liver.
This detoxifies carcinogens and heavy metals from blood. Remember to always combine cruciferous veggies with healthy fats to draw the most benefits.
8. Turmeric
This vibrant yellow spice has been used since ancient times for its amazing healing properties and health benefits. Its main compound is curcumin, which has antioxidant and anti inflammatory properties. It plays an important role in regenerating healthy liver cells while increasing natural bile production.
Turmeric should be made a regular part of your diet especially for those who are on long term medication for diabetes or any other health conditions.
From adding it in your coffee to spicing up your curries, it can be savoured in a number of ways.
9. Fatty fish
Fatty fish like:
- Salmon
- Sardines
- Tuna
- And trout
They are foods for liver health. Packed with nutrients that lower the risk of developing certain cancers, heart diseases and arthritis.
Rich in omega 3 fatty acids, they reduce the harmful impact caused by non alcoholic fatty liver disease.
Being naturally anti inflammatory they also help with insulin sensitivity. No liver friendly diet is complete without a generous helping of fatty fish.
From maintaining the balance of enzymes in the liver to stopping the build up of excessive fat, experts recommend eating fatty fish at least once a week. If that’s not possible then you can use fish oil supplements
10. Beets
Beets contain an array of liver friendly nutrients. This beautiful vegetable that comes in a variety of colors and forms, is especially beneficial for the overall detox of the body by unclogging the liver. They help stimulate the lymphatic flow which increases the oxygen in the blood through cleansing.
Drinking beetroot juice also activates liver enzymes and increases bile production which helps with complete liver detox. Liver damage is mainly caused by inflammation and oxidative stress, and beets can help with this. They also contain fiber and vitamin C which helps in cleansing out the digestive system.
11. Olive oil
If you have been cooking foods in refined oil, butter or margarine, then you may be causing more harm than you know to your liver. Making the switch to olive oil not only will be great for your liver but will also protect the heart, stop weight gain and manage long term diabetes.
Good olive oil is a complex combination of 30 natural phytonutrients that support liver function and soothes inflamed cells in the liver. When ignored these cells will go on to synthesise the collagen and weaken the liver.
12. Lemon
Drinking lemon water in the morning is one of the best ways to kickstart your day.
Not only does it cleanse the liver but also keeps the immune system intact. The reason being lemon juice stimulates the liver to flush out toxins and allow proper function.
Ever wonder why people drink lemon juice for a hangover? It’s because lemon juice has the capacity to reverse the ill effects of drinking excessive alcohol.
Lemon and lime are foods for liver health and also protects the liver from damage. It is also effective if you are looking to lose a couple of pounds, which is always a good idea for your liver.
13. Nuts
Nuts like walnuts, almonds, pecans and hazelnuts are concentrated with liver friendly nutrients. Substituting unhealthy snacks with trail mix or granola bars containing an assortment of nuts and dried fruit helps fix liver damage caused by fatty liver disease.
When eaten regularly, these tiny but nutrient dense foods also contain active compounds that reduce oxidative stress and inflammation.
Just a handful of nuts everyday will be beneficial in maintaining liver health.
Remember that all nuts are high in calories and should be eaten in moderation.
14. Grapes
Grapes, especially red and purple ones, are packed with liver friendly nutrients. The
beneficial plant compounds lower inflammation, prevent damage and increase antioxidant levels. Eating grape seed extract supplements for around a month improves liver function especially in people suffering from non alcoholic fatty liver disease.
Packed in essential vitamins, riboflavin, manganese and potassium, eating just one cup of whole grapes keeps the bones healthy. The plant compounds also prevent chronic diseases.
The bottom line:
Your liver is an important organ with many essential functions. As you see, the liver deserves more attention. After all, it has the important job of filtering out toxins.
While the liver is taking care of you, what are you doing to take care of it?
Therefore, it’s recommended that you do what you can to protect it. Eating the foods for liver health listed above have demonstrated beneficial effects on the liver.
Hope you enjoy the article. If you want to know more about heath information like this, see our Health Tips site with more articles.
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Wishing you health, wealth and happiness. See you in the next topics.
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