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.
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.
Coffee is one of the best beverages you can drink to promote liver health. For example, studies have repeatedly shown that drinking coffee lowers the risk of cirrhosis, or permanent liver damage, in people with chronic liver disease.
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.
Blueberries contain anthocyanins, antioxidants that give berries their distinctive colours. Blueberries have a lot of health benefits. Consuming these fruits for 3–4 weeks protected the liver from damage. Additionally, blueberries helped increase immune cell response and antioxidant enzymes.
Grapes, especially red and purple grapes, contain a variety of beneficial plant compounds. The most famous one is resveratrol, which has several health benefits. Studies have found that they can have various benefits, including lowering inflammation, preventing damage and increasing antioxidant levels.
- 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.
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
- Fatty Fish
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. The fats found in fatty fish are beneficial for the liver, as well. Studies have shown that they help prevent fat from building up, keep enzyme levels normal, fight inflammation and improve insulin resistance.
- Olive Oil
Olive oil is considered a healthy fat because of its many health benefits, including positive effects on the heart and metabolic health. However, it also has positive effects on the liver. 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.
Cranberries contain anthocyanins, antioxidants that give berries their distinctive colours. Cranberries have a lot of health benefits. Consuming these fruits for 3–4 weeks protected the liver from damage. Additionally, Cranberries helped increase immune cell response and antioxidant enzymes. Making Cranberries 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.
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