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10 Best Foods For Healthy Liver

by | Diet and Nutrition

May 22, 2022

Your liver is one of the essential organs in the body. It performs more than 500 functions, including the production of cholesterol, bile, and protein, storing vitamins, and breaking down toxins. To keep the liver in good shape, you need to feed your body with the right food. Here are ten foods for a healthy liver you should start consuming.

1. Cruciferous Vegetables

One of the most critical functions of the liver is to eliminate toxins in the body. To help the liver do this work effectively, you need to feed your body with the right food. 

Cruciferous vegetables contain glucosinolate, which helps the body to produce detoxifying enzymes. When you eat leafy greens, you’re also going to take advantage of the chlorophyll content, which helps to remove toxins from the body and keep you healthy and strong.

2. Olive Oil

Adding olive oil to your meal will supply your body with high amounts of antioxidants, which the liver will use to fight diseases. Also, many people suffer from a fatty liver as a result of excess consumption of carbs, which can lead to obesity and other related health problems. 

When you eat olive oil, it supplies your body with significant anti-inflammatory properties that heal the liver and eliminate all the bad fat.

A less fatty liver has more energy and resources to cleanse your body and make you feel healthier. 

3. Garlic

For thousands of years, garlic has been there to serve healing purposes for humanity. This natural superfood has sulfur compound alliin; arginine, which is an amino acid; and selenium, which is good for boosting the activities of antioxidants. 

Eating garlic is right for your body because it provides you with good cholesterols which play a significant role in the metabolism of fat and energy.

Garlic is also suitable for getting rid of infections, reversing oxidative stress, and eliminating liver toxicity. 

4. Green Tea

Liver detoxification is an essential subject in the health circle today. It’s vital to keep your liver clean, so it can perform its function to the highest levels, increase your energy, and promote better metabolism. 

Green tea remains one of the best foods for a healthy liver and detoxification. When taken in moderation, the tea supplies your body with the right amount of catechins, which is an antioxidant that improves liver function.

If you are having a challenge with non-alcoholic fatty liver, drinking green tea remains one of the best ways to eliminate the bad fat from your liver. However, be careful to stick to green tea and not green tea extract, which is not the same. 

5. Fatty Fish

Fat is one of the biggest enemies of your liver. When fat builds up, it slows down the liver and makes it difficult to perform its most essential duties. Eating fatty fish is beneficial to the body because it contains omega-3 fatty acids.

Now, this is a good fat that promotes better heart health and at the same time makes your liver feel tremendous and improves in its functions. 

The omega-3 fatty acids also help your liver keep enzyme levels reasonable, improve insulin resistance, and fight inflammation.

Some of the best fatty fish you should be eating for a healthy liver include salmon, trout, sardines, and tuna. 

6. Nuts

If you want to have a healthy liver, then you must include nuts in your meals. Nuts are one of the top foods for a healthy liver because they contain antioxidants, unsaturated fatty acids, and vitamin E. Nuts are also excellent for reducing oxidative stress and inflammation. 

Eating walnuts, Brazil nuts, and almond nuts every day may help improve the condition of your liver. There are several ways of eating nuts, including adding them to your cereal, especially in the morning. 

7. Coffee

Your liver is very hardworking, which sometimes leads to scarring called Cirrhosis. Sometimes, people taking excessive alcohol may end up having Cirrhosis as well, and it can be a very devastating disease. 

Studies show that drinking two cups of coffee every day may reduce death due to Cirrhosis by 45%. When you take coffee, the caffeine in it digests and converts to paraxanthine, which is known to slow down the growth of scar tissues that causes fibrosis.

Studies have also shown that consuming 2−3 cups coffee/day reduces the risk of death from chronic liver disease (CLD) by 46% reduction

Coffee also contains a load of antioxidants that reduces inflammation and help the body repair cellular damage. 

8. Citrus Fruits

Citrus fruits rich in Vitamin C are generally excellent for your liver. Try to consume grapefruits, oranges, lime, and lemons, each day to boost the cleansing abilities of your liver.

There are also plenty of pollutants that we take into our bodies through food and water, which can cause severe issues to our health.

Eating even a small amount of citrus fruit will give your liver the raw materials it needs to produce compounds that will cleanse your body. 

People who consume too much alcohol will also benefit from eating citrus fruits. Grapefruit produces a compound called naringin, which improves the liver’s ability to metabolize and reverse the negative effect of alcohol

9. Avocado

Most people, especially those that are overweight, will have issues with fatty liver. When this condition persists, it leads to severe liver damage that can have terrible effects on your health. 

Avocado contains healthy fats that can help your liver repair damage due to fatty liver issues. Along with beneficial fats is dietary fiber which can burn fats and reduce the amount of fat your body stores.

There are several ways to prepare avocado for a delicious breakfast, lunch, and dinner that will improve your health within a short time. 

10. Bananas

Your liver needs all the help it can get to remain functional. Bananas are also one of the top foods for a healthy liver.

Bananas are rich in potassium. Most people who have issues with liver Cirrhosis have low potassium which can affect the functions of the liver. 

Green bananas are also rich in resistant starch that usually escapes digestion and moderate blood sugar levels after your meal.

Certain compounds in bananas make it suitable for those trying to prevent fatty liver and reduce their appetite.

Bananas are also rich in fiber which lowers cholesterol and regulates blood sugar levels, to prevent you from getting type 2 diabetes.

Read: [The Top Ten Muscle Building Foods For The Perfect Body Shape]

By Sara Leandro

Sara Leandro is a certified health coach who helps others feel their best through individualized lifestyle changes that meet their unique needs and health goals. She covers topics ranging from health and productivity to relationships.

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