The liver is a powerhouse of an organ.
It performs a variety of essential tasks, ranging from producing proteins, cholesterol and bile to storing vitamins, minerals and even carbohydrates.
It also breaks down toxins like alcohol, medications and natural byproducts of metabolism. Keeping your liver in good shape is important for maintaining health.
This article lists the 11 best foods to eat to keep your liver healthy.
Coffee is one of the best beverages you can drink to promote liver health.
Studies have shown that drinking coffee protects the liver from disease, even in those who already have problems with this organ.
For example, studies have repeatedly shown that drinking coffee lowers the risk of cirrhosis, or permanent liver damage, in people with chronic liver disease (1, 2, 3).
Drinking coffee may also reduce the risk of developing a common type of liver cancer, and it has positive effects on liver disease and inflammation (1, 2, 3).
It’s even associated with a lower risk of death in people with chronic liver disease, with the greatest benefits seen in those who drink at least three cups per day (4).
These benefits seem to stem from its ability to prevent the buildup of fat and collagen, two of the main markers of liver disease (2).
Coffee also decreases inflammation and increases levels of the antioxidant glutathione. Antioxidants neutralize harmful free radicals, which are produced naturally in the body and can cause damage to cells (2).
While coffee has many health benefits, your liver, in particular, will thank you for that morning cup of joe (5).
SUMMARY:Coffee increases antioxidant levels in the liver, all while decreasing inflammation. It also lowers the risk of developing liver disease, cancer and fatty liver.
Tea is widely considered to be beneficial for health, but evidence has shown that it may have particular benefits for the liver.
One large Japanese study found that drinking 5–10 cups of green tea per day was associated with improved blood markers of liver health (6, 7).
A smaller study in non-alcoholic fatty liver disease (NAFLD) patients found drinking green tea high in antioxidants for 12 weeks improved liver enzyme levels and may also reduce oxidative stress and fat deposits in the liver (8).
Furthermore, another review found that people who drank green tea were less likely to develop liver cancer. The lowest risk was seen in people who drank four or more cups per day (9).
A number of mouse and rat studies have also demonstrated the beneficial effects of black and green tea extracts (6, 10, 11).
For example, one study in mice found that black tea extract reversed many of the negative effects of a high-fat diet on the liver, as well as improved blood markers of liver health (12).
Nevertheless, some people, especially those who have liver problems, should exercise caution before consuming green tea as a supplement.
That’s because there have been several reports of liver damage resulting from the use of supplements containing green tea extract (13).
SUMMARY:Black and green tea may improve enzyme and fat levels in the liver. However, exercise caution if you’re taking a green tea extract, as it may cause damage.
Grapefruit contains antioxidants that naturally protect the liver. The two main antioxidants found in grapefruit are naringenin and naringin.
The protective effects of grapefruit are known to occur in two ways — by reducing inflammation and protecting cells.
Studies have also shown that these antioxidants can reduce the development of hepatic fibrosis, a harmful condition in which excessive connective tissue builds up in the liver. This typically results from chronic inflammation (14, 15).
Moreover, in mice that were fed a high-fat diet, naringenin decreased the amount of fat in the liver and increased the number of enzymes necessary for burning fat, which can help prevent excess fat from accumulating (14).
Lastly, in rats, naringin has been shown to improve the ability to metabolize alcohol and counteract some of alcohol’s negative effects (16).
Thus far, the effects of grapefruit or grapefruit juice itself, rather than its components, have not been studied. Additionally, almost all studies looking at the antioxidants in grapefruit have been conducted in animals.
Nevertheless, the current evidence points to grapefruit being a good way to keep your liver healthy by fighting damage and inflammation.
SUMMARY:The antioxidants in grapefruit protect the liver by reducing inflammation and increasing its protective mechanisms. However, human studies, as well as those on grapefruit or grapefruit juice itself, are lacking.
Blueberries and cranberries both contain anthocyanins, antioxidants that give berries their distinctive colors. They’ve also been connected to many health benefits.
Several animal studies have demonstrated that whole cranberries and blueberries, as well as their extracts or juices, can help keep the liver healthy (15, 17, 18).
Consuming these fruits for 3–4 weeks protected the liver from damage. Additionally, blueberries helped increase immune cell response and antioxidant enzymes (15).
Another experiment found that the types of antioxidants found commonly in berries slowed the development of lesions and fibrosis, the development of scar tissue, in the livers of rats (15).
What’s more, blueberry extract has even been shown to inhibit the growth of human liver cancer cells in test-tube studies. However, more studies are needed to determine if this effect can be replicated in the human body (19).
Making these berries a regular part of your diet is a good way to make sure your liver is supplied with the antioxidants it needs to stay healthy.
SUMMARY:Berries are high in antioxidants, which help protect the liver from damage. They may even improve its immune and antioxidant responses. Still, human studies are needed to confirm these results.
Grapes, especially red and purple grapes, contain a variety of beneficial plant compounds. The most famous one is resveratrol, which has a number of health benefits.
Many animal studies have shown that grapes and grape juice can benefit the liver.
Studies have found that they can have various benefits, including lowering inflammation, preventing damage and increasing antioxidant levels (15, 20, 21).
A small study in humans with NAFLD showed that supplementing with grape seed extract for three months improved liver function (22).
However, since grape seed extract is a concentrated form, you might not see the same effects from consuming whole grapes. More studies are needed before taking grape seed extract for the liver can be recommended.
Nonetheless, the wide range of evidence from animal and some human studies suggests that grapes are a very liver-friendly food.
SUMMARY:Animal and some human studies show that grapes and grape seed extract protect the liver from damage, increase antioxidant levels and fight inflammation.
Prickly pear, known scientifically as Opuntia ficus-indica, is a popular type of edible cactus. Its fruit and juice are most commonly consumed.
It has long been used in traditional medicine as a treatment for ulcers, wounds, fatigue and liver disease (15).
A 2004 study in 55 people found that the extract of this plant reduced symptoms of a hangover.
Participants experienced less nausea, dry mouth and lack of appetite and were half as likely to experience a severe hangover if they consumed the extract before drinking alcohol, which is detoxified by the liver (23).
The study concluded these effects were due to a reduction in inflammation, which often occurs after drinking alcohol.
Another study in mice found that consuming prickly pear extract helped normalize enzyme and cholesterol levels when consumed at the same time as a pesticide known to be harmful to the liver. Subsequent studies found similar results (15, 24).
A more recent study in rats sought to determine the effectiveness of prickly pear juice, rather than its extract, at combating the negative effects of alcohol.
This study found that the juice decreased the amount of oxidative damage and injury to the liver after alcohol consumption and helped keep antioxidant and inflammation levels stable (15, 25).
More human studies are needed, especially using prickly pear fruit and juice, rather than extract. Nonetheless, the studies thus far have demonstrated that prickly pear has positive effects on the liver.
SUMMARY:Prickly pear fruit and juice may help fight hangover symptoms by reducing inflammation. They may also protect the liver from damage caused by alcohol consumption.
Beetroot juice is a source of nitrates and antioxidants called betalains, which may benefit heart health and reduce oxidative damage and inflammation (26).
It’s reasonable to assume that eating beets themselves would have similar health effects. However, most studies use beetroot juice. You can juice beets yourself or buy beetroot juice from the store.
Several rat studies have shown that beetroot juice reduces oxidative damage and inflammation in the liver, as well as increases natural detoxification enzymes (26, 27, 28, 29).
While animal studies look promising, similar studies have not been done in humans.
Other beneficial health effects of beetroot juice have been observed in animal studies and replicated in human studies. However, more studies are needed to confirm the benefits of beetroot juice on liver health in humans.
SUMMARY:Beetroot juice protects the liver from oxidative damage and inflammation, all while increasing its natural detoxification enzymes. However, human studies are needed.
Cruciferous vegetables like Brussels sprouts, broccoli and mustard greens are known for their high fiber content and distinctive taste. They are also high in beneficial plant compounds.
Animal studies have shown Brussels sprouts and broccoli sprout extract increase levels of detoxification enzymes and protect the liver from damage (30, 31 32).
A study in human liver cells found that this effect remained even when Brussels sprouts were cooked (30, 32).
A recent study in men with fatty liver found that broccoli sprout extract, which is high in beneficial plant compounds, improved liver enzyme levels and decreased oxidative stress (33).
The same study found that the broccoli sprout extract prevented liver failure in rats.
Human studies are limited. But so far, cruciferous vegetables look promising as a beneficial food for liver health.
Try lightly roasting them with garlic and lemon juice or balsamic vinegar to turn them into a tasty and healthy dish.
SUMMARY:Cruciferous vegetables like broccoli and Brussels sprouts may increase the liver’s natural detoxification enzymes, help protect it from damage and improve blood levels of liver enzymes.
Nuts are high in fats, nutrients — including the antioxidant vitamin E — and beneficial plant compounds.
This composition is responsible for several health benefits, especially for heart health, but potentially also for the liver (6).
One six-month observational study in 106 people with non-alcoholic fatty liver disease found eating nuts was associated with improved levels of liver enzymes (6).
What’s more, a second observational study found that men who ate small amounts of nuts and seeds had a higher risk of developing NAFLD than men who ate large amounts of nuts and seeds (34).
While more high-quality studies are needed, preliminary data points to nuts being an important food group for liver health.
SUMMARY:Nut intake has been associated with improved liver enzyme levels in patients with NAFLD. Conversely, low nut intake has been associated with a higher risk of developing the disease.
Fatty fish contain omega-3 fatty acids, which are healthy fats that reduce inflammation and have been associated with a lower risk of heart disease (6).
The fats found in fatty fish are beneficial for the liver, as well. In fact, studies have shown that they help prevent fat from building up, keep enzyme levels normal, fight inflammation and improve insulin resistance (6).
While consuming omega-3-rich fatty fish appears to be beneficial for your liver, adding more omega-3 fats to your diet is not the only thing to consider.
The ratio of omega-3 fats to omega-6 fats is also important.
Most Americans exceed the intake recommendations for omega-6 fats, which are found in many plant oils. An omega-6 to omega-3 ratio that is too high can promote the development of liver disease (35).
Therefore, it’s a good idea to reduce your intake of omega-6 fats, too.
SUMMARY:Eating omega-3-rich fatty fish has many benefits for the liver. However, it’s just as important to keep your omega-6 to omega-3 ratio in check.
Olive oil is considered a healthy fat because of its many health benefits, including positive effects on heart and metabolic health.
However, it also has positive effects on the liver (6).
One small study in 11 people with NAFLD found that consuming one teaspoon (6.5 ml) of olive oil per day improved liver enzyme and fat levels.
It also raised levels of a protein associated with positive metabolic effects (36).
The participants also had less fat accumulation and better blood flow in the liver.
Several more recent studies have found similar effects of olive oil consumption in humans, including less fat accumulation in the liver, improved insulin sensitivity and improved blood levels of liver enzymes (37, 38).
Fat accumulation in the liver is part of the first stage of liver disease. Therefore, olive oil’s positive effects on liver fat, as well as other aspects of health, make it a valuable part of a healthy diet.
SUMMARY:Studies show that olive oil consumption decreases the levels of fat in the liver, increases blood flow and improves liver enzyme levels.
Your liver is an important organ with many essential functions.
Therefore, it makes sense to do what you can to protect it, and the foods listed above have demonstrated beneficial effects on the liver.
These include lowering the risk of liver disease and cancer, raising antioxidant and detoxification enzyme levels and offering protection from harmful toxins.
Incorporating these foods into your diet is a natural and healthy way to keep your liver functioning at its best.
We live in a world where disease is everywhere and becoming more
prevalent by the day. This should come as no surprise, as the environment we
choose to surround ourselves with is extremely toxic. The food we eat, the
water we drink, the very air we breathe — all have become potentially
hazardous to our health. Equally worrying are the chemicals we use every
day. One great example is bleach; it’s one of the most commonly used and relied
upon cleaners in the world, but it can be very damaging to the respiratory
tract just by inhalation of the gases it emits when used.
Another example is pesticides, used extensively on our
food, which have been linked to a number of health ailments. Scientists have
been concerned about our toxic environment for a long time. Here is research showing how toxins commonly found in the
environment can lead to a number of disorders, including autism.
One could spend all day listing the toxins in our everyday
lives, but the point remains: You do have a choice. Instead of surrounding
yourself in a toxic environment, unthinking, you can work toward consciously
surrounding yourself in as natural, clean, and chemically free an
environment as possible. The importance of detoxification is huge today, and
there are a number of ways to cleanse your body and its organs of the
drastic amount of chemicals they accumulate and retain over the years.
The
Liver Is Essential
This is about detoxing the body’s largest gland, the liver. It
has a number of functions including, but not limited to:
·
Detoxifying the blood to rid it of harmful substances (like
toxins, drugs, alcohol, and more)
·
Storing vitamins and iron
·
Converting stored sugar to usable sugar when the body’s sugar
levels fall below normal
·
Producing bile, a substance needed to digest fats
·
Breaking down hemoglobin as well as insulin and other hormones
·
Destroying old red blood cells
The liver performs so many vital functions, but all this work
renders it highly susceptible to disease.
Detox
Your Liver With These 19 Super Foods
1. Beets and Carrots: Carrots are rich in Glutathione,
a protein that helps detoxify the liver. Both are extremely high in
plant-flavonoids and beta-carotene. Eating beets and carrots can help stimulate
and improve overall liver function.
2. Tomatoes: They have abundant amounts of Glutathione (see
article above) which, again, are a great detoxifier for the liver. As a side
effect, Lycopene in tomatoes will protect against breast, skin, and lung
cancer.
3. Grapefruit: Another source of the liver cleansing
glutathione, it’s also high in vitamin C and antioxidants, which boost the
production of liver detoxification enzymes and increase the natural cleansing
process of the liver.
4. Spinach: Raw spinach is also a major source
of glutathione, triggering the toxin cleansing enzymes of the liver.
5. Citrus Fruits: Lemons and limes contain very high
amounts of vitamin C, which helps stimulate the liver and aids the synthesizing
of toxic materials into substances that can be absorbed by water.
6. Cabbage: The isothiocyanates (ITCs) made from
cabbage’s glucosinolates provides liver detoxifying enzymes that help flush out
toxins.
7. Turmeric: Turmeric is the liver’s favorite spice and
helps boost liver detox. It does this by assisting enzymes that actively flush
out dietary carcinogens.
8. Walnuts: Walnuts are a good source of glutathione,
omega-3 fatty acids, and the amino acid arginine, which supports normal liver
cleansing actions, especially when detoxifying ammonia.
9. Avocados: A nutrient-dense superfood,
avocado helps the body produce glutathione.
10. Apples: They are high in pectin and other chemicals
essential to cleansing and releasing toxins from the digestive tract. Apples
make it easier for the liver to handle the toxic load during the cleansing
process.
11. Brussels sprouts: Brussels sprouts are high in sulfur
and glucosinolate, which forces the liver to release enzymes that block damage
from environmental or dietary toxins.
12. Garlic: Garlic is loaded with sulphur, which activates
liver enzymes that help your body flush out toxins. Garlic also holds high
amounts of allicin and selenium, two natural compounds that also aid in liver
cleansing.
13. Dandelion: Dandelion root tea assists the liver in
breaking down fats, producing amino acids, and generally ridding it of
toxins.
14. Leafy Green Vegetables: Green veggies are extremely
high in plant chlorophylls that absorb environmental toxins, increase bile
production, and neutralize heavy metals, chemicals, and pesticides, which
lowers the burden on the liver.
15. Cruciferous Vegetables: Eating broccoli and cauliflower
will increase production of glucosinolate in your system, which helps flush out
carcinogens and other toxins.
16. Asparagus: Asparagus is a great diuretic, helping in
the cleansing process and sharing the detox load of the liver and kidneys.
17. Green Tea: Green tea is full of plant antioxidants
known as catechins, a compound known to assist liver function.
18. Olive Oil: Cold-pressed organic oils such as olive, hemp,
and flaxseed offer great support for the liver, providing the body with a
liquid base that can suck up harmful toxins in the body.
19. Alternative Grains: Gluten rich grains such as wheat
and rye increase the load on the liver’s detox function and enzyme production.
Switch to alternative grains like quinoa, millet, and buckwheat.
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