The liver is a natural detoxification system of the human body. It filters out toxins and waste products from blood. It is responsible for over 500 vital functions in our body. So, keeping your liver healthy is essential. One of the best ways to assist your body’s natural detoxification system is to follow a proper diet with foods good for liver. If your liver is healthy, the risk of developing severe liver disease gets reduced in future. However, if you have any liver disease, the best thing you can do is include balanced and nutrient-rich foods in your diet. Here are some of the best foods for liver health that you should incorporate in your diet.
Cruciferous Vegetables
Cruciferous vegetables must be incorporated into the diet as the best food for liver. They are rich in fibre and antioxidants. They are good for your metabolic, gut, heart and especially liver health. Always have vegetables and fibre-rich foods in your diet to keep your liver healthy. Some of the cruciferous vegetables are as follows:
- Broccoli
- Cabbage
- Arugula
- Turnip
- Brussels sprouts
Coffee
It is the best beverage you should include in your diet to promote liver health. According to the 2016 research review, drinking coffee protects your liver from diseases and reduces the risk of cirrhosis or permanent liver. It also reduces the risk of developing liver cancer or inflammation. Fat and collagen are the two primary markers that cause liver disease. Coffees prevent the buildup of fat and collagen in our body, naturally preventing liver disease. One can start consuming black coffee too but over consumption of coffee is not recommended; also adding sugar, syrups should be avoided.
Grapefruit
When looking for foods good for liver repair, grapefruit can also be counted. This antioxidant-rich (naringenin and naringin) fruit boosts your immunity and keeps you healthy by producing necessary enzymes. The effects of grapefruit are reduced inflammation and cell protection. It also reduces the development of hepatic fibrosis.
Beetroot
Both beetroot and beetroot juice are essential for the liver. You can include any of the two in your diet and get enough nitrates and antioxidants like betalains. Doctors often suggest this food for liver to people with fatty liver. Furthermore, one of the animal studies shows that beetroot juice may help reduce oxidative damage in the liver. The study looks promising, as it describes the benefits of beetroot on human liver health with appropriate data and research.
Fatty Fish
Fatty Fish is another best food for liver. These contain omega-3 fatty acids that are healthy fats for reducing liver inflammation. In the 2016 analysis, researchers found that omega-3 fatty acids help lower liver fat and triglycerides in people with non-alcoholic fatty liver disease (NAFLD). This shows how beneficial fatty fish is for the liver.
Furthermore, while consuming fatty fish, the ratio of omega-3 fats to omega-6 fats must be considered. The excessive intake of omega-6 fats may lead to the development of certain liver diseases. So, it is good to consume only the recommended ratio of omega-6 fats for better liver health.
Prickly Pear
Prickly pear is a popular type of edible cactus that is commonly consumed in the form of juice or fruit. It protects your liver from alcohol toxicity as it has anti-inflammatory and antioxidant properties. Earlier, it was used in traditional medicine for the treatment of the following conditions:
- Fatigue
- Wounds
- Digestive issues
- Liver diseases
Oatmeal
In the list of foods good for liver repair, oatmeal is an easy food item to include in your diet. Oats and oatmeal are high in compounds named beta-glucans. These are rich in fibre and help you with digestion and liver problems. According to a 2017 study, ‘Clinical and Physiological Perspectives of β-Glucans’, beta-glucans are an active ingredient in our body that helps modulate the immune system and fight inflammation. It also helps in reducing the risk of diabetes and obesity. Furthermore, the report also shows the response of mice’s liver when oatmeal is added to its diet. This clinical study confirms that you must include foods good for the liver in your diet to get the utmost benefit from them.
Olive Oil
When included in your diet, olive oil will positively affect your metabolic and liver health. It helps lower bad cholesterol and serum triglyceride levels by increasing lipid oxidation and insulin sensitivity. It also reduces the risk of fatty liver in older adults, ensuring less fat accumulation. Hence, it is often suggested to use olive oil in preparation of the best food for liver to keep your liver healthy.
Grapes
While including the best foods for liver health in your diet, red and purple grapes are a must. Grapes contain various beneficial compounds that benefit our liver health. The 2020 study on grape juice in rats shows certain benefits, including:
- Lowering inflammation
- Prevention of cell damage
- Increase in antioxidant levels
However, these benefits may not be the same for humans. However, a 2022 study by ‘Complementary Therapies in Medicine’ found that eating grape products does not significantly affect the liver and may not help improve its functions. So, further studies are needed to prove its benefit to the human liver.
Conclusion
Your liver is a vital organ; thus, its protection and care are essential and undeniably, diet plays a crucial role in maintaining overall liver health. The above list of 10 foods good for liver shows how beneficial they are and what benefits they include. Incorporating these foods into your diet is a natural and healthy way to keep your liver functioning at its best. Additionally, what you can do to keep your liver healthy: stay active, maintain your weight, limit alcohol intake, and practise good hygiene.
