The liver is essential for filtering toxins from the body. Choosing the right foods and beverages can support liver function by boosting enzyme production, preventing fat buildup, and reducing inflammation. Here are some recommended foods to keep your liver healthy.

Food to Maintain Liver Health

Cruciferous Vegetables

Cruciferous vegetables are high in fiber and have a unique taste. They contain compounds that aid in detoxification and protect against harmful substances. Good options include:

• Broccoli
• Cabbage
• Brassicaceae
• Spinach
• Cauliflower

Nuts

Rich in healthy fats, antioxidants, and vitamin E, nuts can help lower the risk of nonalcoholic fatty liver disease (NAFLD). Walnuts and almonds are particularly beneficial.

Legumes

To reduce saturated fat and avoid red meat, the American Liver Foundation recommends consuming legumes like lentils and chickpeas. These are low in saturated fat and a great source of fiber, which promotes liver health.

Fruits

Fruits are packed with nutrients that combat inflammation, prevent cellular damage, and provide antioxidants. Recommended fruits for liver health include:

• Grapes
• Pears
• Blueberries
• Cranberries
• Grapefruit

Fatty Fish

Fatty fish such as salmon and mackerel are rich in omega-3 fatty acids, which help reduce inflammation and lower liver fat and triglyceride levels in NAFLD patients. Omega-3s are also linked to a lower risk of heart disease.

Some examples of fatty fish include salmon and mackerels. 

Coffee

Coffee has protective benefits for the liver, even for those with existing liver conditions. Research suggests that drinking coffee can reduce the risk of cirrhosis in people with chronic liver disease and may also lower the risk of liver cancer.

Tea 

Green tea, in particular, is known to be beneficial for liver health. Studies show that it can reduce liver enzyme levels in NAFLD patients and may lower the risk of liver cancer.

Beetroot Juice

Beetroot juice contains nitrates and antioxidants called betalains. These compounds help reduce oxidative damage and inflammation in the liver.

Olive Oil

Olive oil, a staple of the Mediterranean diet, is a source of monounsaturated fats and antioxidants. It helps reduce fat accumulation in the liver, supports overall liver health, and protects against inflammation and oxidative damage.

The food and drinks you consume daily have a significant impact on liver health. Incorporating these liver-friendly options into your diet can improve liver function and prevent disease. If you have questions about the best nutrition for your liver, consult a doctor. You can also use the Ai Care app, available on the App Store or Play Store, to seek personalized advice.

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