Top foods and drinks for liver health
Some of the best foods and drinks that are good for the liver include the following.
1. Coffee
One 2014 review suggests that over 50%Trusted Source of people in the United States consume coffee daily.
Coffee appears to be good for the liver, especially because it protects against issues such as fatty liver disease.
The review also notes that daily coffee intake may help reduce the risk of chronic liver disease. It may also protect the liver from damaging conditions, such as liver cancer.
A 2014 study trusted Source suggests that the protective effects of coffee may be due to how it influences liver enzymes.
Coffee, it reports, seems to reduce fat buildup in the liver. It also increases protective antioxidants in the liver. The compounds in coffee also help liver enzymes rid the body of cancer-causing substances.
2. Oatmeal
Consuming oatmeal is an easy way to add fiber to the diet. Fiber is an important tool for digestion, and the specific fibers in oats may be especially helpful for the liver. Oats and oatmeal are high in compounds called beta-glucans.
As one 2017 study trusted Source reports, beta-glucans are very biologically active in the body. They help modulate the immune system and fight inflammation, and they may be especially helpful in the fight against diabetes and obesity.
The review also notes that beta-glucans from oats appear to help reduce the amount of fat stored in the liver in mice, which could also help protect the liver. More clinical studies are necessary to confirm this benefit in humans, however.
People who are looking to add oats or oatmeal to their diet should look for whole oats or steel-cut oats rather than instant oatmeal. Instant oatmeal may contain fillers such as flour or sugars, which will not be as beneficial for the body.
3. Green tea
One 2016 review trusted Source suggests that green tea may help reduce the risk of liver cancer in female Asian populations. However, the study notes that more research is necessary.
It is important to note that drinking green tea may be better for health than taking a green tea extract, as high dose extracts may damage the liver rather than heal it.
4. Garlic
A small 2016 studyTrusted Source suggests that supplementing the diet with garlic powder capsules can reduce body weight and body fat in people with nonalcoholic fatty liver disease (NAFLD), with no loss of lean body mass.
Weight loss is beneficial for many people, as being overweight or having obesity is a contributing factor to NAFLD. More studies in humans are necessary to determine whether or not eating garlic would have the same effect.
5. Berries
Many dark berries — including blueberries, raspberries, and cranberries — contain antioxidants called polyphenols, which may help protect the liver from damage.
A 2013 studyTrusted Source in rats suggests that blueberry juice supplements could increase antioxidant capability in the liver. The study also suggests that blueberry juice could help alleviate liver fibrosis. However, more human studies are necessary to verify this benefit.
6. Grapes
One 2014 study trusted Source suggests that grape seeds, as well as the skin and pulp, contain a significant amount of antioxidants. These antioxidants seem to be associated with protection from some causes of liver damage.
Eating whole, seeded grapes is a simple way to add these compounds to the diet. A grape seed extract supplement may also provide antioxidants.
7. Grapefruit
Grapefruit contains two primary antioxidants: naringin and naringenin. These may help protect the liver from injury by reducing inflammation and protecting the liver cells.
A 2019 study trusted Source suggests that naringin may protect against alcohol-induced liver steatosis by reducing oxidative stress.
However, several medications that are metabolized in the liver can interact with grapefruit, so people should check with a doctor before adding grapefruit or grapefruit juice to their diet.
8. Prickly pear
The fruit and juice of the prickly pear may also be beneficial to liver health. A 2014 study trusted Source in rats with obesity suggests that compounds in the fruit may be beneficial in the treatment of NAFLD. However, human studies are necessary to confirm this.
Most research focuses on extracts from the fruit, however, so studies that focus on the fruit or juice itself may also be necessary.
9. Plant foods in general
One 2015 study trusted Source reports that a large number of plant foods may be helpful for the liver.
These include:
- avocados
- bananas
- barley
- beets and beet juice
- broccoli
- brown rice
- carrots
- figs
- greens such as kale and collards
- lemons
- papayas
- watermelons
People should eat these foods, if possible, as part of a whole and balanced diet.
10. Fatty fish
Consuming fatty fish and fish oil supplements may help reduce the impact trusted Source of conditions such as NAFLD.
Fatty fish is rich in omega-3 fatty acids, which are good fats that help reduce inflammation. These fats may be especially helpful in the liver, as they appear to prevent the buildup of excess fats and maintain enzyme levels in the liver.
11. Nuts
Eating nuts may be another simple way to keep the liver healthy trusted Source and protect against NAFLD.
Nuts generally contain unsaturated fatty acids, vitamin E, and antioxidants. These compounds may help prevent NAFLD and reduce inflammation and oxidative stress.
Note- The information provided on this page is for general purposes only and should not be taken as professional advice. All the content provided on this page is my own creativity. Thank you So Much.
