The liver plays a crucial role in filtering and removing toxins from the body. By regulating your daily food and drink intake, you can promote liver function, protect it from fat buildup, and reduce inflammation. So, what foods should you include in your diet to support liver health? Let’s explore the following recommendations.

Foods to Promote Liver Health

Cruciferous Vegetables

Cruciferous vegetables are known for their high fiber content and distinct taste. Studies show that these vegetables contain compounds that support detoxification and help protect the liver from harmful substances. Some varieties that are particularly beneficial for the liver include:

• Broccoli
• Cabbage
• Ceciwis
• Kangkung (Water Spinach)
• Cauliflower

Nuts

Nuts are rich in healthy fats, antioxidants, and vitamin E, all of which can help reduce the risk of nonalcoholic fatty liver disease (NAFLD). Recommended nuts include walnuts and almonds.

Legumes

The American Liver Foundation recommends cutting down on saturated fats and red meat. Instead, you should consume more legumes like lentils and chickpeas. These beans are low in saturated fat and provide a good amount of fiber, both beneficial for liver health.

Fruits

Fruits are packed with nutrients that reduce inflammation, prevent cell damage, and boost antioxidant levels. Some fruits that are great for the liver include:

• Grapes
• Pears
• Blueberries
• Cranberries
• Grapefruit

Fatty Fish

Fatty fish, rich in omega-3 fatty acids, can help lower liver inflammation. Omega-3s are also known to reduce liver fat and triglycerides in individuals with NAFLD, while reducing the risk of heart disease.

Examples of fatty fish include salmon, mackerel and sardines.

Coffee

Drinking coffee can protect the liver from various diseases, even in people who already have liver conditions. One study indicates that coffee consumption can reduce the risk of cirrhosis in individuals with chronic liver disease. Additionally, other studies have found that drinking coffee may lower the risk of common liver cancers.

Tea 

Like coffee, tea (especially green tea) offers liver health benefits. Green tea has been shown to reduce liver enzyme levels in people with NAFLD and may lower the risk of liver cancer.

Beetroot Juice

Beetroot juice contains nitrates and betalains, antioxidants that can help reduce oxidative stress and inflammation in the liver.

Olive Oil

Olive oil, a staple of the Mediterranean diet, is high in monounsaturated fats and antioxidants. These compounds can help prevent fat buildup in the liver in people with NAFLD and protect the liver from oxidative damage and inflammation. The antioxidant properties of olive oil also support overall liver health.

Our food and drink choices directly impact the health of our organs, including the liver. If you have questions about the right nutrition for your body, it’s important to consult with a healthcare professional. You can also seek advice through the Ai Care app, available for download on the App Store or Play Store.

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