17 Super Foods That Can Help Your Liver All-Naturally
Your liver is a natural detox because it removes toxins and cleanses the blood. If you don't take care of it, your entire body could suffer. Around 100 million Americans suffer from fatty liver disease, and there is no known treatment, according to the American Liver Foundation.
If you want to prevent liver disease or stop it from growing into cirrhosis or cancer, it can be a good idea to focus on your diet. A quick change to your cooking oil or bread can improve the organ in the long run. Learn which fruits, vegetables, nuts, and drinks can help to naturally cleanse your liver. Read on to learn more!
Broccoli Is Always Good
Among the many health benefits that broccoli offers, you can add "liver support" to the list. Eating broccoli can reduce the chance of liver cancer in mice, according to the Journal of Nutrition. Elizabeth Jeffery, a professor at the University of Illinois, recommends eating broccoli with your meal if you can.
Science has established that cruciferous vegetables, including broccoli, may prevent fatty liver disease. During a 2015 animal study, broccoli extract quickened the healing of a liver injury. There's no reason not to eat more broccoli.
A Little Garlic Never Hurt Anybody
In Jiangsu, China, residents have low chances of liver disease. Researchers believe that they have garlic to thank. During a 2011 study, people who ate two or more servings of raw garlic had a lower chance of developing fatty liver disease. Garlic can also reduce fat mass, according to Advanced Biomedical Research.
Like many liver-helping foods, garlic assuages the oxidative stress in the body. In the Journal of Nutrition and Wellness, researchers reported that the amino acids in garlic protect the liver from toxins. As if anyone needs more reasons to eat garlic!
Add Some Spinach To Your Salad
Spinach has a high amount of vitamin E, which is essential for liver health. In 2013, researchers announced that vitamin E could reduce the amount of harmful fat in the liver. Over time, this may prevent fatty liver disease, says associate professor Danny Manor.
In April 2019, research in the International Journal of Molecular Sciences also found spinach to be promising. Spinach decreased the weight of the liver in rats by lowering cholesterol and metabolizing fat. Although it doesn't affect inflammation, spinach still makes a noticeable difference in the liver.
The Ultimate Superfruit, Blueberries
Blueberries have been called a "superfruit" for their powerful antioxidants. According to research in the World Journal of Gastroenterology, blueberries may prevent and protect against hepatic fibrosis. In the same year, another study determined that blueberries can remove stress from the liver.
Blueberries may even guard against certain cancers. During a study in Food Chemistry, the berries inhibited dangerous activity in the liver and cancer cells. Eating blueberries could provide enough antioxidants to keep your liver safe. And they're just tasty!
Beans, Lentils, and Peas
What do beans, lentils, and peas have in common? They're all legumes. These high-protein, high-fiber foods have a positive effect on the liver. In February 2019, Indian scientists discovered that eating legumes lowers one's chances of getting fatty liver disease.
For patients with the disease, legumes provide a liver-healthy source of protein, says registered dietitian and nutritionist Annie Guinane. Researchers add that obesity heightens a person's risk of fatty liver disease, and legumes can help someone manage weight while supporting their liver.
Enjoy Avocado In Moderation
Like olive oil, avocado hosts healthy monounsaturated and polyunsaturated fats. In 2000, scientists from the American Chemical Society presented the benefit of chemicals in avocados. According to them, the chemicals in avocado lowered liver damage in rats. "Besides offering taste and nutrition, avocados seem to improve liver health," says lead researcher Dr. Hirokazu Kawagishi.
But before you make avocado toast every morning, know that too much isn't a good thing. Scientists from the University of California, San Francisco, discovered that too many healthy fats might cause fatty liver disease. As the researchers say, everything in moderation.
Carrots Help Your Liver Function
Carrots are incredibly healthy, and eating them can improve your liver. During a 2016 study in Preventive Nutrition and Food Science, carrots supported liver function in rats. Vitamin A can also protect your liver, according to the European Journal of Immunology, and one medium carrot contains 203% of your daily recommended vitamin A.
The orange color of carrots comes from the pigment beta-carotene, which removes wastes from the body. According to a 2013 animal study in Hepatobiliary Surgery and Nutrition, beta-carotene flushes waste out of the liver. That's all the more reason to eat carrots.
Switch From White Bread To Whole Grains
If you haven't switched from white pasta and bread to whole wheat, you may want to do so for your liver. According to a 2019 study in JAMA Oncology, whole grains can lower your chance of liver cancer by 37%. The nutrients in whole grains stabilize inflammation and insulin, which are both markers of liver cancer, says epidemiologist Xuehong Zhang.
Whole grains can also reduce your risk of fatty liver disease, says the International Journal of Endocrinology. Oats, rye, barley, brown rice, and wheat pasta may significantly improve your chances of avoiding liver disease.
Wake Up And Smell The Coffee
According to research, coffee supplies antioxidants that may protect your internal organs. Scientists reviewed 20 years' worth of studies in the Journal of Clinical Gastroenterology, and they determined that coffee could slow the development in cirrhosis. It also lowers inflammation in those with chronic liver disease.
After performing a 2016 study, researchers saw a lower mortality rate among coffee-drinkers. When patients with fatty liver disease drank at least three cups of coffee per day, they were less likely to acquire cirrhosis. Not bad for your morning cup of joe.
Go Grapes Or Go Home
For improved liver function, eat some grapes. During a 2010 study, participants with fatty liver disease ate grape seed extract for three months, and they experienced better organ function. Grapes supply resveratrol, an antioxidant that does wonders for the liver.
In 2011, researchers at the University of Queensland found that grapes may remove some of the burdens your liver is taking on. According to scientists, grapes may ease disease symptoms and delay the progression of liver failure. For more anti-inflammatory powers, buy red or purple grapes.
Juice A Lemon For Your Liver
Adding lemon to your water isn't just tasty; it can benefit your body. In mice, lemon juice can alleviate injuries in the liver, according to BioMed Research International. Researchers say that lemon has "numerous beneficial bioactive compositions," including vitamin C, pectin, calcium, and B vitamins.
Although some health websites encourage a lemon detox for the liver, there is no scientific evidence that these detoxes work. Lemon has promising antioxidants that can lower inflammation, says the Frontiers in Physiology. You can sprinkle some lemon juice into salads or drinks, but don't overdo it.
Assuage Fatty Liver With Soy
Tofu and soy milk have many benefits other than being a lean protein. In 2012, researchers at the University of Illinois discovered that soy could reduce fat in the liver. Assistant professor Hong Chen said that soy might alleviate symptoms of fatty liver disease, such as lessening triglycerides by 20%.
In 2019, a scientific review in Nutrients explored over 130 studies. According to the researchers, soy can improve insulin, lower lipid levels, and improve liver function. You don't have to go vegetarian to enjoy the benefits of soy.
Grapefruit Guards Your Liver
Grapefruit has two antioxidants; naringin, and naringenin, which can guard the liver. During a 2011 animal study in the European Journal of Nutrition, scientists saw that grapefruit blocks certain chemicals in the body. In particular, it stops chemicals that oxidize in the liver, which prevents damage over time.
If you take certain medications, grapefruit may interfere with them, warns the British Journal of Clinical Pharmacology. Before you eat grapefruit for your liver, talk to your doctor. It's not the only fruit that can improve liver function!
Cook With Olive Oil
In 2017, Chilean researchers discovered that olive oil might reduce the body's fat. This is good news for the liver. Hydroxytyrosol, a compound in olive oil, stabilizes the enzymes that would otherwise cause fatty liver disease. The obese rats that took hydroxytyrosol had the same liver enzyme markers as normal rats.
Olive oil may also protect the liver, says 2018 research. The chemicals in oil stop harmful chemicals and release antioxidants, which lower the inflammation in the liver. That said, too much olive oil may increase your risk, so you should watch your portion sizes.
Drink Green Tea, But Not The Supplements
Green tea contains powerful antioxidants called catechins. During a Japanese study, patients who drank five to ten cups of green tea per day had healthier blood markers in their liver. In 2015, a PLoS ONE study noted that green tea soothes the symptoms of fatty liver in rats.
However, green tea extract--the supplement used in weight loss pills and vitamins--harms the liver. According to the National Institutes of Health, green tea extract accounts for 20% of liver injuries. If you don't want too many catechins to damage your liver, drink the tea.
Eat Turmeric, And Your Liver Will Thank You
The orange color of turmeric stems from a chemical called curcumin, which also provides many health benefits. According to research in Nutrients, curcumin inhibits enzymes that would otherwise damage the liver. This could guard against fatty liver disease, says Integrative Medicine Research.
Like green tea, turmeric can damage the liver in large doses. In 2018, a woman who took turmeric supplements for eight months experienced symptoms of hepatitis. While the increased enzymes are great in moderation, they should be consumed through the actual spice, not a supplement.
Crack Walnuts For Liver Health
Compared to other nuts, walnuts have a higher amount of omega-3 fatty acids. For fatty liver disease, this is a huge health benefit. According to the World Journal of Gastroenterology, walnuts can improve cholesterol levels and provide antioxidants for the liver. Both may soothe symptoms of fatty liver disease.
In 2015, study participants who ate walnuts experienced better liver production, according to scientists. Plus, according to research in BMJ Open, nut-eaters have a lower risk of getting fatty liver disease. Go nuts for walnuts!
