10 Foods That Are Good for Your Liver

1. Herbal Tea

Tea is widely considered to be beneficial for health, but evidence has shown that it may have particular benefits for the liver.

2. Grapefruit

Grapefruit contains antioxidants that naturally protect the liver. The two main antioxidants found in grapefruit are naringenin and naringin. Several animal studies have found that both help protect the liver from injury. The protective effects of grapefruit are known to occur in two ways — by reducing inflammation and protecting cells.

3. Blueberries and cranberries

Blueberries and cranberries both contain anthocyanins, which are antioxidants that give berries their distinctive colors. They’ve also been linked 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. Consuming these fruits for 21 days protected the liver from damage. Additionally, blueberries helped increase immune cell response and antioxidant enzymes.

4. Grapes

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. Nonetheless, the wide range of evidence from animal and some human studies suggests that grapes are a very liver friendly food.

5. Prickly pear

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 the following:

● ulcers

● wounds

● fatigue

● liver disease

6. Beetroot juice

Beetroot juice is a source of nitrates and antioxidants called betalains, which may benefit heart health and reduce oxidative damage and inflammation. 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 or online.

7. Cruciferous vegetables

Cruciferous vegetables like Brussels sprouts, broccoli, and mustard greens are known for their high fiber content and distinctive taste. They’re also high in beneficial plant compounds. Animal studies have shown Brussels sprouts and broccoli sprout extract help increase levels of detoxification enzymes and protect the liver from damage A study in human liver cells found that this effect remained even when Brussels sprouts were cooked. Try lightly roasting them with garlic and lemon juice or balsamic vinegar to turn them into a tasty and healthy dish.

8. Nuts

Nuts are high in fats, nutrients like the antioxidant vitamin E, and beneficial plant compounds. This composition is responsible for several health benefits, especially for heart health, but also potentially for the liver.

9. Fatty fish

Fatty fish contain omega-3 fatty acids, which are healthy fats that help reduce inflammation and have been associated with a lower risk of heart disease. 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’s too high can promote the development of liver disease.

10. Olive oil

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. One small study found that consuming 1 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.

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. 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.