11 foods that are good for the liver

The liver is a potential organ. It performs a wide variety of essential tasks, from the production of protein, cholesterol, and bile to the storage of vitamins, minerals, and even carbohydrates and energy.

It also breaks down toxins like alcohol, medications, and natural byproducts of metabolism. Keeping the liver in good shape is important for maintaining health .

For these reasons, in this article you will learn about the 11 best foods for the liver , so it will stay healthy, you will be able to eliminate toxins and you will begin to take care of your diet.

What foods are good for the liver?

Saturated fats, alcoholic beverages, toxic substances and free radicals that circulate through your body tend to be deposited in the liver, this leads to various blood diseases, altering the normal function of the body.

That is why, below you will discover the 11 foods rich in vitamins and minerals that you can consume to care for and detoxify the liver and improve your eating habits , since they are also the most effective to eliminate toxins, chemical substances and avoid fatty liver.

1. Café

Coffee is one of the best drinks to have to promote liver health. It has been shown that the consumption of this infusion helps detoxify and care for the liver from diseases , even in those people who already have problems with this organ.

You should know: Studies conducted by the journal Alimentary Pharmacology and Therapeutics (1) have shown that drinking coffee reduces the risk of cirrhosis, or permanent liver damage , in people with chronic liver disease.

Consuming this drink can also reduce the risk of developing a common type of cancer, which is liver cancer , plus this tea has positive effects on liver diseases and inflammation.

Even associated with a lower risk of death in people with chronic liver disease, greater benefits have been seen in those who drink coffee at least three cups a day.

These benefits seem to derive from its ability to prevent the accumulation of fat and collagen, two of the main indicators of liver disease.

Note: Coffee also has properties that decrease inflammation and increases levels of an antioxidant molecule called glutathione (GSH) . Antioxidants neutralize harmful free radicals, which occur naturally in the body.

While coffee has many health benefits, your liver, in particular, will thank you for that morning cup of coffee.

2. Tea

The tea is considered to be widely beneficial for health, but evidence has shown that it may have particular benefits for the liver. A large Japanese study found that drinking 5-10 cups of green tea per day was associated with better blood indicators of liver health.

Note: Black tea extract can reverse many of the negative effects on the liver of a high-fat diet, as well as improve blood markers of liver health.

However, some people, especially those with liver problems, need to be careful before consuming green tea as a supplement . This is because there have been several reports of liver damage reported to have been caused by the use of supplements containing green tea extract.

3. Grapefruit

Grapefruit is in the group of fruits that contains antioxidants, present in its high content of vitamin C, which naturally protect the liver, as well as detoxify the body naturally. The two main antioxidants found in grapefruit are naringenin and naringin .

Important: Grapefruit’s protective effects occur in two ways: by reducing inflammation and by protecting cells.

In this sense, said antioxidants can reduce the development of liver fibrosis, a deleterious condition in which excessive connective tissue accumulates in the liver. This typically results from chronic inflammation.

Noteworthy: Until now, the effects of grapefruit or grapefruit juice have not been studied, instead only the effect of their components have been studied. Also, almost all of the studies on the effects of grapefruit antioxidants have been done on animals .

However, current evidence indicates that grapefruit is a good way to keep the body, and especially the liver, stable by preventing damage to body function and excess inflammation.

4. Blue and red cranberries

Blueberries or cranberries are fruits that contain anthocyanins, antioxidants that give berries their particular colors. They’ve also been linked to many health benefits, including whole cranberries, as well as extracts or juices, which can help keep your liver healthy.

You should know: Consuming these fruits for 3-4 weeks with plenty of water can protect the liver from damage and improve its functions. In addition, blueberries have substances that help increase the response of immune cells and antioxidants against alcohol consumption.

In addition, in vitro human studies have shown that cranberry extract may help inhibit the growth of cancer cells in the liver (hepatic cells) . However, more studies are needed to determine if this effect can be replicated in the human body.

Note: Integrating these berries into your regular diet is a good way to ensure that your liver is supplied with the antioxidants it needs to stay healthy , in turn helping to prevent damage to normal body function.

5. Grapes

Grapes, especially red and purple grapes, possess a variety of beneficial plant compounds. The most famous is resveratrol, which has a number of health benefits.

Important: Researchers from the World Journal of Gastroenterology (2) have found that grapes may have several benefits, including substances that help reduce inflammation, prevent damage, and increase levels of antioxidants in the body that improve liver function.

However, since grape seed extract is a concentrated form of grape, you may not get the same effects from consuming these whole fruits in your diet . More studies are needed before recommending the choice to consume grape seed extract for fatty liver.

Note: The wide range of animal tests and some human studies suggest that grapes are a very liver-friendly food.

6. Cactus

The nopal is a fruit that is obtained from the cactus called Opuntia , scientifically known as Opuntia ficus-indica , it is a type of popular edible. Both the nopal juice and the opuntia cactus juice are the most commonly consumed.

It has long been used in traditional medicine as a treatment for ulcers , wounds, fatigue, and liver disease, which is the most common disease affecting the liver.

You should know: Nopal juice can decrease the amount of oxidative damage and injury to the liver after consuming alcoholic beverages and helps keep antioxidant levels and inflammation stable while helping with liver function.

More human studies are needed, especially using both the fruit and the juice of the cactus, rather than the extract to reduce toxins.

7. Beet juice

Beet juice is a source of nitrates and antioxidants called betalains , which may produce health effects such as improving cardiovascular health, reducing oxidative damage, and reducing inflammation.

Note: Eating beets proper would have similar health effects . However, most studies use beetroot juice, you can buy beetroot juice at the store or make it at home to enjoy its benefits.

8. Cruciferous vegetables

Cruciferous vegetables like brussels sprouts,  broccoli ,  and mustard greens are foods known for their high fiber content and distinctive flavor. They are also high in beneficial health nutrients.

Brussels sprouts and broccoli sprouts increase detoxification enzyme levels and protect the liver from frequent damage. Additionally, broccoli sprout extract, which is rich in beneficial plant nutrients, improves liver enzyme levels and decreases oxidative stress.

Tip: You can try roasting the vegetables lightly with garlic and lemon juice or balsamic vinegar to turn them into a tasty and healthy dish.

9. Nuts

Walnuts are high in fat, nutrients including the antioxidant vitamin E   , and organ-benefiting plant-based nutrients. This composition is linked to several health benefits, especially for heart health, but also potentially for fatty liver.

Note : For people with non- alcoholic fatty liver disease ( NAFLD ) , consuming walnuts can help improve liver enzyme levels significantly . natural.

Although more high-quality studies are needed, preliminary data indicates that nuts are an important food group for fatty liver health.

10. Oily fish

Oily fish are foods that are rich in omega-3 fatty acids, which are healthy fats that reduce inflammation and have been associated with a lower risk of heart disease.

The fats found in oily fish  are also beneficial for the liver.

Note: According to data provided by the Spanish Food Book (3) , foods such as eel help prevent fat accumulation , maintain normal enzyme levels, combat inflammation and improve insulin resistance.

While consuming foods like omega-3-rich fatty fish appears to be beneficial for the liver, adding more omega-3s to your regular diet isn’t the only thing to consider, too. The ratio between omega-3 and omega-6 is also important.

Important: Most people eat foods much higher than the recommended dietary allowance for omega-6 fats, which are found in many plant-based oils. If the ratio between omega-6 and omega-3 is too high it can promote the development of liver disease.

Therefore, it is a good idea to also reduce your intake of omega-6.

11. Olive oil

Olive oil is considered one of the healthy fat foods due to its many health benefits , including positive effects on your heart and metabolic health. In addition, it has positive effects for the liver.

In addition, habits such as the consumption of foods such as olive oil in humans helps to have better insulin sensitivity and improved blood levels of liver enzymes in your body that are especially affected by alcohol consumption.

You should know: The accumulation of fats in the liver is part of the first stage of the disease in that organ. Therefore, the positive effects of olive oil on liver fat, as well as other aspects of health, make it a valuable part of a healthy diet.

Similarly, a good diet together with good routine habits help prevent the functioning of vital organs from being affected by excess toxins circulating in the blood.

Tip: Consuming a teaspoon (6.5 ml) of olive oil per day improves liver enzyme levels and fats , also increases levels of a protein associated with positive metabolic functions and effects, benefits decreased of fat accumulation and better blood flow in said organ.

In this sense, an intake rich in properties such as fiber, protein, plenty of water and nutritious food , favors that these functions are maintained at a balanced rate, providing the necessary energy for the proper functioning of the organism.