The liver plays a critical role in the body. It is responsible for blood purification and removes contaminants and toxins from the body preventing their circulation. It’s the organ responsible for detoxification and producing key digestive enzymes. It manufactures important proteins including enzymes, hormones, clotting factors, and immune factors, and stores within its cells, minerals, vitamins, and other important substances until the body requires them.
Everything we ingest with our mouths, absorb through the skin, or breathe in is also processed by this critical organ. The liver impacts the functioning of every other system in the body making it especially crucial to good health. Here are the foods to eat to keep it healthy and functioning at optimum capacity.
Beverages
Coffee and tea
Studies show that drinking coffee protects it even among people who already have a problem with their liver. Other studies repeatedly show that drinking coffee lowers the risk of cirrhosis and the risk of cancer affecting the organ. It also has a positive effect on liver disease and inflammation.
Green tea
Tea is generally beneficial with studies showing it is especially good for the liver. One study found that drinking green tea was associated with improved markers of the organ’s health. Another study with participants with the non-alcoholic liver disease found that drinking green tea for 12 weeks improved the organ’s enzyme levels and helped reduce oxidative stress.
Fruits and nuts
A variety of fruits are highly beneficial to this organ
Grapefruit contains antioxidants that naturally protect the liver with research showing that they protect the organ from injury.
Berries including blueberries, cranberries, and raspberries contain antioxidants that help protect the organ from damage. One study suggests that blueberry juice could help alleviate liver fibrosis. Another study found that blueberry extract inhibits the growth of cancer cells on the organ. Lifestyle: The Benefits Of Berries And Some Of The Important Berries To Eat
7 Health Benefits Of Blueberries
Grapes contain vitamin C and magnesium which are great sources of antioxidants. Antioxidants reduce the inflammatory markers in the liver significantly. Red grapes help detoxify the organ which can enhance its functioning. The Health And Nutritional Benefits Of Grapes
Nuts are high in fats, antioxidants, and vitamin E, a combination that is beneficial to heart health and the liver. One study found a link between the consumption of nuts and a decreased risk of developing non-alcoholic fatty liver disease. Lifestyle: The Benefits Of Nuts And The Most Nutritious Ones To Eat
Vegetables
Cruciferous vegetables
Cruciferous vegetables include cabbage, broccoli, cauliflower, and Brussel sprouts. These vegetables detoxify the organ and balance the enzymes. They also contain a compound called indole which helps fight and prevent fatty liver disease.
Beetroot juice
Beetroots are rich in antioxidants and have properties that help reduce liver enzymes ad inflammation. You can consume the beetroot in powder form, as supplements or eat the vegetable itself, however, most studies use beetroot juice. Health: 10 Reasons Why You Should Be Taking Beetroot
Oatmeal
Oatmeal is rich in fibre which aids in digestion and helps the organ perform at its best. Oats and oatmeal are rich in compounds called beta-glucans. One study found that beta-glucans help reduce the amount of fat stored in the liver in mice. Lifestyle: 6 Health Benefits Of Oats
Olive oil
Olive oil helps promote cardiac and metabolic health with research showing that one teaspoon of olive oil daily increases liver enzymes and proteins linked to a healthy metabolism. Health Benefits Of Including Olive Oil In Your Diet
Fatty fish
Fatty fish is rich in omega-3 fatty acids which help reduce inflammation. These fats are especially helpful because they appear to prevent the build-up of excess fats. They also maintain enzyme levels in the liver. Lifestyle: 8 Health And Nutritional Benefits Of Fish
Plant foods
According to Medical News Today, a large number of plant foods may be helpful for the liver.
These include:
- avocados
- bananas
- barley
- broccoli
- brown rice
- carrots
- figs
- greens such as kale and collards
- lemons
- papayas
- watermelons
Foods to avoid
The best thing you can do for your liver after eating right is to maintain a healthy body weight and avoid foods that have a negative effect on it including:
- Fatty foods like fried foods and fast food
- Highly processed foods like bread, pasta, cakes, and baked goods
- Sugary foods. Cutting back on sugar and foods with a lot of sugar like candies, — cereals, and baked goods.
- Salt – avoid foods that have a lot of salt like canned meats or vegetables and meats like salted deli meats and bacon.
- Alcohol
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