22 Best Foods For Liver Health
The liver is the body’s second-largest organ. A healthy liver also necessitates the consumption of certain nutrients. The organ detoxifies the body and aids in protein synthesis, metabolism, and the generation of digesting chemicals. It also stores glycogen and is involved in bile formation, hormone secretion, and red blood cell breakdown. As a result, any liver disease could impair all of these metabolic functions.
Continue reading to discover the 21 foods that are good for your liver.
The 21 Healthiest Foods for Your Liver
(1) Garlic cloves
Detoxification is necessary to maintain the health of your liver. Allicin, an antioxidant found in garlic, protects the body from oxidative damage. It also has hepatoprotective (liver-protecting) properties, which stimulate the liver to activate enzymes that remove toxic compounds from the body.
According to a study published in Advanced Biomedical Research, 400 mg of garlic powder reduced body weight and fat mass in nonalcoholic fatty liver disease (NAFLD) patients without affecting lean body mass.
Dosage of Garlic for a Healthy Liver
Every morning, eat one raw garlic clove.
1-2 tablespoons minced, chopped, or pasted garlic per day in cooked meals
(2) Coffee
One of the most popular beverages is coffee. Coffee has a hepatoprotective impact in addition to its energizing benefits. Coffee may provide preventive effects against liver impairment, according to a study of middle-aged Japanese males.
Another study published in the Journal of Hepatology found a link between coffee consumption and the risk of developing chronic liver disease. Participants who consumed three cups of coffee per day had reduced illness progression rates than those who drank less than one cup per day.
Dosage of Coffee for a Healthy Liver
Every day, drink 2-3 cups of coffee.
(3) Turmeric
The main bioactive ingredient in turmeric that has a hepatoprotective effect is curcumin. It reduces inflammation, reduces oxidative stress, and improves lipid metabolism and insulin sensitivity, all of which assist to protect the liver from illnesses and injuries.
An experiment was conducted on rats with caused liver cirrhosis by scientists from the Tel-Aviv Sourasky Medical Center in Israel. For 12 weeks, they were given turmeric supplements. Turmeric’s anti-inflammatory properties prevented rats from developing liver cirrhosis.
Dosage of Turmeric for a Healthy Liver
1-3 g turmeric powder/paste per day is recommended.
- Turmeric root, 5-3 g per day
- Turmeric supplement, 400-600 mg, 2-3 times per day
- 15-30 drops of tincture (1:2), 3-4 times per day
- 30-90 drops of fluid extract (1:1) every day
- For better results, mix it with bulletproof coffee or milk and drink it.
(4) Grapefruit
Grapefruit is high in antioxidants and has been shown to help with immunity. Grapefruit juice, oroblanco juice, and a sugar mix were fed to lab rats by Japanese scientists in an experiment. The rats were injected with a procarcinogen after one week. Grapefruit juice-fed rats were shown to have a faster and more active production of liver enzymes that aid in detoxification.
Dosage Of Grapefruit For A Healthy Liver
12 to 1 grapefruit juice per day (freshly squeezed with no added sugar or artificial sweetener).
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(5) Broccoli
Isothiocyanates, sulfur-containing chemicals, are abundant in broccoli, the most known of which is sulforaphane. Isothiocyanates control the production of genes that aid in the removal of carcinogens and the improvement of metabolism. In addition, they contain anti-inflammatory properties.
According to a study conducted by researchers at the University of Illinois, eating broccoli can help lessen the chance of developing nonalcoholic fatty liver disease. Another study from the University of Illinois’ College of Agriculture found that eating broccoli can help prevent the liver from cancer.
Dosage of Broccoli for a Healthy Liver
2-3 times per week, 1 cup
(6) Carrot
Carrots can help with nonalcoholic fatty liver disease and liver damage. Scientists from the National Institute of Nutrition at Jamia Osmania University in Hyderabad, India, conducted an eight-week trial in which they fed carrot juice to rats. Carrot juice dramatically lowered DHA, triglyceride, and MUFA (Mono Unsaturated Fatty Acids) levels in the liver, according to the researchers.
Dosage of Carrots for a Healthy Liver
Every two days, drink a glass of carrot juice.
Every 2-3 days, 1 cup of cooked carrot
(7) Avocado
One of the many health benefits of this buttery and nutty fruit is liver protection. Avocados are high in monounsaturated fats, which are anti-inflammatory and antioxidant.
Avocado’s anti-inflammatory and antioxidant characteristics can help reduce the risk of nonalcoholic fatty liver, which is caused by poor lifestyle choices. Avocado supplementation reduced liver damage in lab rats, according to Japanese researchers.
Avocado Dosage For a Healthy Liver
2-3 times each week, 2-5 slices
(8) Apple
The effect of dehydrated apple products on liver and serum lipid levels was investigated by scientists. Apple products were proven to successfully lower serum and liver cholesterol levels after three months.
Apple polyphenols also protect mice against concanavalin (a lectin from the legume family)-induced immunological liver injury, according to Chinese researchers.
One apple a day is recommended for a healthy liver.
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(9) Asparagus
Asparagus is high in vitamins A, C, E, and K, as well as folate, choline, calcium, magnesium, phosphorus, potassium, and dietary fiber.
Scientists from Korea’s Jeju National University discovered that asparagus’s early shoots and leaves can help decrease hepatoma cell proliferation (cancerous liver cells) and minimize oxidative stress, protecting liver cells.
Dosage of Asparagus for a Healthy Liver
Consult your doctor to find out how much asparagus you can eat each week.
(10) Red Cabbage
Salads with red cabbage can help protect your liver. Red cabbage extract was found to prevent liver injury caused by oxidative stress in rats in a study.
Dosage Of Red Cabbage For A Healthy Liver
1 cup cabbage once a day, 2-3 times a week is sufficient.
(11) Tomatoes
Tomatoes Juicy red tomatoes are very beneficial to the liver. They are high in antioxidants, which assist to minimize liver inflammation and injury while also protecting against liver cancer. Tomato extract supplementation was shown in a mouse trial to help minimize the risk of liver damage.
Tomato Dosage For A Healthy Liver
1 glass of tomato juice each day is recommended.
Every day, eat 2-3 tomatoes.
(12) Brussel Sprouts
Vitamins A, K, C, and folate, as well as minerals including calcium, phosphorus, magnesium, and potassium, are abundant in Brussels sprouts. Oral administration of Brussels sprouts has been proven to increase the synthesis of phase II metabolizing enzymes and minimize oxidative stress.
Dosage Of Brussels Sprouts For A Healthy Liver
2-3 times per week, 12-1 cup
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(13) Green Tea
Green tea is high in antioxidants and has a variety of health advantages. Catechins are the key polyphenols responsible for all of the green tea’s benefits. Green tea drinkers had a lower incidence of liver cancer, liver illness, liver steatosis, liver cirrhosis, and hepatitis, according to Chinese researchers.
On nonalcoholic fatty liver patients, researchers from Iran’s Isfahan University of Medical Sciences conducted a double-blind, placebo-controlled, randomized clinical trial. For 12 weeks, they were given either green tea extract or a green tea extract supplements. Green tea extract was found to dramatically reduce liver enzymes linked to nonalcoholic fatty liver disease after the 12th week.
Overconsumption of tea, however, has been linked to negative health impacts, which could be attributed to three primary factors: caffeine concentration, (ii) aluminum content, and (iii) effects on iron bioavailability.
As a result, green tea may not be suitable for everyone. Before drinking green tea to improve your liver health, see your doctor.
Dosage of Green Tea for a Healthy Liver
Every day, drink 2-3 cups of green tea.
(14) Turmeric
The main bioactive ingredient in turmeric that has a hepatoprotective effect is curcumin. It reduces inflammation, reduces oxidative stress, and improves lipid metabolism and insulin sensitivity, all of which assist to protect the liver from illnesses and injuries.
An experiment was conducted on rats with caused liver cirrhosis by scientists from the Tel-Aviv Sourasky Medical Center in Israel. For 12 weeks, they were given turmeric supplements. Turmeric’s anti-inflammatory properties prevented rats from developing liver cirrhosis.
Dosage of Turmeric for a Healthy Liver
1-3 g turmeric powder/paste per day is recommended.
- Turmeric root, 5-3 g per day
- Turmeric supplement, 400-600 mg, 2-3 times per day
- 15-30 drops of tincture (1:2), 3-4 times per day
- 30-90 drops of fluid extract (1:1) every day
- For better results, mix it with bulletproof coffee or milk and drink it.
(15) Beet
Beetroot includes betalains, which are antioxidants and anti-inflammatory compounds that help to minimize oxidative stress. Long-term feeding of beetroot juice to rats reduced DNA damage and liver impairment caused by oxidative stress, according to a rodent study.
Dosage of Beets for a Healthy Liver
1 glass of beet juice each day is recommended.
2-3 times a week, 1 cup beetroot
(16) Ginseng
Ginseng is a medicinal herb that comes from the roots of the Panax ginseng plant (not to be confused with American or Siberian ginseng). It includes ginsenosides, which are thought to be responsible for their therapeutic benefits. Ginseng contains around 40 ginsenosides. It has been discovered to protect the liver against injury, toxicity, cirrhosis, and fatty liver.
Dosage of Ginseng for a Healthy Liver
Every day, drink two cups of ginseng tea.
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(17) Leafy Greens
Leafy green vegetables can help protect your liver from oxidative stress and disease. Collard greens, spinach, lettuce, radish greens, mustard greens, sweet potato greens, rocket spinach, and other anti-inflammatory vegetables include high levels of vitamins A, C, and K, calcium, and antioxidants.
In mouse trials, eating leafy greens helped keep the liver from developing fatty liver.
Dosage of Leafy Greens for a Healthy Liver
Every day, eat 1-2 cups of green leafy vegetables.
(18) Lemon Juice
Lemon juice has hepatoprotective properties due to its vitamin (particularly vitamin C) and mineral composition. According to a mouse study published in Biomedical Research, drinking lemon juice can help prevent alcohol-induced liver impairment and lower liver enzyme levels, resulting in overall liver protection.
Lemon Supplementation for a Healthy Liver
1 to 2 lemons each day
(19) Extra Virgin Olive Oil
The most common type of liver disease is nonalcoholic fatty liver disease, which is caused by poor lifestyle choices. Olive oil consumers are less likely to develop liver disorders, according to research.
Olive oil improves insulin sensitivity and lipid oxidation while lowering bad cholesterol and blood triglyceride levels. As a result, olive oil can be used in meal preparations to keep your liver healthy.
Dosage of Olive Oil for a Healthy Liver
greater than 10 g/day or 3-5 teaspoons per day.
(20) Walnut
Walnuts are high in omega-3 fatty acids, which are anti-inflammatory. Walnut was used to supplement high-fat diet-induced fatty liver mice in a study. It lowered the levels of enzymes involved in liver homeostasis, repressed the genes implicated in liver inflammation, and helped reduce triglyceride levels in the liver.
Dosage of Walnuts for a Healthy Liver
Every day, eat 7 walnuts
(21) Complete Grains
Whole grains including amaranth, rye, barley, brown rice, quinoa, and others are high in dietary fiber, which aids in fat loss and cholesterol reduction. This is good news because whole grains can help protect against nonalcoholic fatty liver disease, which is a serious condition.
Dosage of Whole Grains for a Healthy Liver
Every day, eat 2-3 servings of whole grains.
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(22) Dandelion
The antioxidative capability of dandelion roots was found to protect against alcohol-induced liver damage in a study published in the Journal of Food and Chemical Toxicology.
Dosage Of Dandelion For A Healthy Liver
Consult your doctor to decide the appropriate dosage of this herbal treatment, or take the greens twice a week.
Signs And Symptoms of an unhealthy liver
If you recognize any of the following symptoms, consult your doctor to rule out any other underlying issues:
- Urine that is dark in color
- Headache
- Immunity has been compromised.
- Bloating
- Anxiety
- Fatigue that lasts a long time
- Acid reflux and heartburn
- Depression
- Rosacea
- Inability to shed pounds
- Hypertension
- Skin and eyes that are yellow
- Bruising
- Sweating excessively
- Constipation
- Appetite problems
Certain foods have hepatoprotective properties. These aid in the liver’s healthy functioning. Garlic, green tea, coffee, turmeric, grapefruit, broccoli, beetroot, leafy greens, tomatoes, dandelions, olive oil, asparagus, walnuts, and whole grains are some of the foods that promote a healthy liver. Regularly including these foods in your diet can assist to improve liver function and reduce liver damage. However, before including any new items in your diet, speak with your doctor.
Disclaimer
This article provides general information about the topic and is not to be taken as medical advice or as an alternative to medical advice, treatment, and/or diagnosis. Always consult with your doctor before trying out any of the remedies/recipes suggested in the blog post.
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