We think of all kinds of bizarre things. You worry about the health of your heart and brain, but you rarely think about your liver, despite the fact that it is just as vital to life. The liver is merely well, chopped liver, much like your appendix or spleen.
But you should pay attention to and even compliment your liver. It is a workhorse and your body’s second largest organ after your skin. According to scientists, it handles 500 vital tasks for your survival. It digests your meals, purges the blood of toxins, and eliminates other drugs from your body. It controls your hormone levels, lowers your cholesterol, and aids in fat absorption.
Until something goes wrong, like scarring from excessive alcohol consumption (cirrhosis) or nonalcoholic fatty liver disease (NAFLD), which is a symptomless infiltration of fat into the liver frequently brought on by obesity, having high triglycerides or LDL cholesterol, or having diabetes, this unsung hero doesn’t receive much attention. You may lower your risk of developing NAFLD and other liver issues, along with type 2 diabetes and other metabolic illnesses, by maintaining healthy body weight, eating well, and engaging in regular exercise—the tried-and-true habits of healthy living that you are already aware of.
According to registered dietitian nutritionist Jill Weisenberger, MS, RDN, CDCES, you may preserve your liver by minimizing processed snack foods like pretzels and avoiding “extra added sugars and alcohol.”
“To benefit from anti-inflammatory and insulin-sensitizing chemicals, eat mostly a plant-based diet. Eat fruit or vegetables, or both, at each meal and snack to get a steady supply of disease-fighting nutrients “Weisenberger keeps going.
You can frequently fill your plate with specific superfoods proven to support a healthy liver to be even more proactive about your liver health, such as the following:
Check Out The Top 5 Superfoods for Liver Health
1. Barley and oats
Both whole grains are good providers of dietary fiber, which has been found to aid in weight loss and the development of a balanced microbiota in the gut. According to the authors of a recent study published in Nutrients, calorie restriction is one of the most effective treatments for NAFLD. Consuming foods high in fiber helps you feel full for longer, which frequently results in eating fewer calories.
Prebiotic fiber also promotes a balanced gut flora, which lessens inflammation and liver damage. The researchers report that three separate scores of liver fibrosis, a development of NAFLD, have been demonstrated to be improved by consuming 7.5 grams or more of insoluble fiber, such as the kind present in oats and barley.
2. Cruciferous vegetables
I can’t recommend broccoli, kale, Brussels sprouts, and other cruciferous veggies enough if you’re looking for superfoods for liver health, says registered dietitian nutritionist Carley Knowles, RDN, LD. “Cruciferous vegetables aid in the body’s natural detoxification process and safeguard the liver from injury while enhancing overall function.”
According to a study by Texas A&M AgriLife Research, the substance indole, which is present in vegetables including cabbage, kale, cauliflower, broccoli, and Brussels sprouts, may be able to prevent NAFLD. According to research published in the journal Hepatology, clinically obese study participants had considerably lower blood levels of indole than did lean participants. Additionally, those with lower indole levels had more liver fat.
3. Blueberries and leafy greens
Blueberries and other berries, herbs, spices, leafy greens, broccoli, and other cruciferous vegetables are a few items Weisenberger suggests for the health of the liver. These foods all have a lot of health-promoting phytonutrients that help the liver function.
Based on their investigation of a group of older rats who were overweight and exhibited indicators of metabolic disease and liver dysfunction, researchers in Saudi Arabia believe blueberries, a rich source of antioxidants, may someday be therapeutic for treating age-related liver disease. The rats’ livers improved after receiving blueberry extract for four weeks.
Additionally, you should continue eating blueberries even if your doctor does tests on your liver enzymes and finds no problems.
4. Coffee, green tea, and water
Avoiding alcohol is the best thing you can do to safeguard your liver. The American Liver Foundation recommends drinking lots of water to avoid dehydration and improve liver performance as the second-best option.
“By drinking more water, you’ll probably consume fewer liver-harming beverages with added sugar. Furthermore, tea and coffee are some additional liver-healthy libations “Weisenberger notes.
Also, matcha green tea, which has the highest concentration of antioxidant catechins, is the most effective tea for preserving the liver. According to a meta-analysis of studies that were published in the International Journal of Clinical and Experimental Medicine, consuming green tea frequently is linked to a lower risk of developing cirrhosis of the liver, fatty liver disease, and hepatitis.
Decaffeinated coffee also lowers the risk of developing chronic liver disease. Furthermore, a meta-analysis comparing 384,818 coffee drinkers to 109,767 non-users in BMC Public Health in 2021 discovered that coffee drinkers had a 20% lower risk of developing chronic liver disease or NAFLD and a 49% lower risk of dying from liver disease.
5. Olives oil
According to Knowles, “Research demonstrates that olive oil enhances healthy cholesterol, protecting you from fatty liver disease.”
Also, according to a 2018 study published in Endocrine, Metabolic & Immune Disorders – Drug Targets, oleic acid, a monounsaturated fatty acid, and phenolic compounds activate specific signaling pathways in the liver that help prevent inflammation, oxidative stress, mitochondrial dysfunction, and insulin resistance, helping to prevent and even reverse liver damage.
