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The liver is a very important and multitasking organ that produces proteins, cholesterol, bile, stores vitamins, minerals, carbohydrates, breaks down toxins (alcohol, medications and natural byproducts of metabolism). The work of this organ largely depends on nutrition, which is why it is so important to include in your diet foods that are good for the liver.
What foods are good for the liver?
One of the most frequent requests on the Internet: “foods that restore the liver,” so let’s understand what foods are good for the liver.
1. Coffee
Coffee is one of the best drinks to strengthen and prevent the health of this organ. Regular consumption of coffee even helps to slow down the course of existing liver diseases. Coffee prevents the accumulation of fat and collagen, two major causes of liver disease, reduces inflammation and increases antioxidant glutathione levels.
Studies have shown that drinking coffee reduces the risk of cirrhosis or irreversible liver damage in people with chronic liver disease. And a 2021 study suggests that daily coffee consumption reduces the risk of death from liver disease by 49%. The greatest effect of coffee was seen in those who drank 3-4 cups a day. All types of coffee (decaffeinated, instant, and ground) had about the same effect.
2. Tea
Tea is good for your health. It can also have special effects on the liver.
A Japanese study found that drinking 10 cups of green tea a day improved liver health. And a study examining the effects of antioxidant-rich green tea on liver health in people with non-alcoholic fatty liver disease (NAFLD) suggests that drinking this drink for 12 weeks increases liver enzymes and reduces oxidative processes and fatty deposits in the liver. Drink green tea in small cups.
In addition, another study confirms that people who drink green tea regularly are less likely to develop liver cancer. People who drink four or more cups a day have the lowest risk.
3. Grapefruit
Grapefruit contains the antioxidant naringin, which naturally protects the liver. Studies have shown that this antioxidant reduces the development of liver fibrosis, a condition in which too much connective tissue forms in the liver. This usually occurs as a result of chronic inflammation. The antioxidant naringin, which naturally protects the liver
4. Grapes
Grapes, especially red and purple grapes, contain resveratrol, a natural phytoalexin known for its anti-inflammatory and anti-cancer properties.
Grapes, especially red and purple grapes, contain resveratrol, a natural phytoalexin
Grape juice has been shown to reduce inflammation, prevent damage and increase antioxidant levels. And a study on people with NAFLD showed that taking grape seed extract for three months improved liver function.
5. Blueberries and cranberries
Blueberries and cranberries contain anthocyanins, antioxidants that give the berries their distinctive color. A study conducted on mice found that whole cranberries and blueberries, as well as their extracts or juice, promoted liver health.
This experiment found that eating these berries for 21 days protected the liver from damage. In addition, blueberries helped boost immune cell response and antioxidant enzymes.Blueberries and cranberries lead to health
Another study done on rats confirmed that the antioxidants in blueberries slow the development of fibrosis (scar tissue formation).
6. Beet Juice
Beet juice has been proven to be a source of nitrates and antioxidants called betalains, which reduce oxidation, inflammation, have anti-cancer properties and enhance detoxification processes.
Eating beets is likely to have a similar effect. However, most studies use beet juice specifically, which can be made on its own or purchased.
7. Cruciferous Vegetables
Cruciferous vegetables such as Brussels sprouts, broccoli and mustard greens are high in fiber and health benefits. Animal studies have shown that Brussels sprouts and broccoli sprouts extract help increase detoxifying enzymes and protect the liver from damage.
There is also evidence that long-term consumption of whole broccoli counteracts both the development of NAFLD and liver tumorigenesis. And 400 grams of broccoli in a daily diet for 12 weeks significantly reduces plasma LDL cholesterol levels, which also benefits the liver.
8. Walnuts.
Walnuts are very nutritious and contain plenty of healthy fats. In addition to promoting cardiovascular health, they reduce the incidence of liver disease.
Of all the types of nuts, walnuts are among the most beneficial for reducing fatty liver disease. They are high in antioxidants, omega-6 and omega-3 fatty acids.
A 2021 study confirms this. Participants were given 28 g (1 ounce) of walnuts each day as part of a Mediterranean diet. People who ate these nuts at least 5-6 times a week had a more marked reduction in liver fat compared to those who ate walnuts less frequently.
However, when formulating your diet, it is very important to consider the ratio of omega-6 to omega-3 fatty acids. Walnuts have them in the ratio (1:4) in favor of omega-6 acids.
9. Fatty Fish
Fatty fish, such as salmon, reduces inflammation and fat accumulation in the liver and helps reduce overall BMI. It contains omega-3 fatty acids, which are healthy unsaturated fats and are good for heart, brain and liver health.
Eating oily fish twice or more a week will lower bad cholesterol (LDL) levels.
A 2016 study found that omega-3 fatty acids helped lower liver fat and triglycerides in people with nonalcoholic fatty liver disease or nonalcoholic steatohepatitis.
And a recent study, 2021, suggests that a diet high in fatty fish reduces the risk of hepatocellular carcinoma, the most common type of liver cancer. People who ate oily fish at least twice a week had a 54% lower risk of developing liver cancer.
10. Olive oil.
Following a Mediterranean diet that includes olive oil reduces liver steatosis.
Studies prove that olive oil helps reduce liver enzymes and fat in the liver that causes liver disease. Olive oil can also increase good cholesterol (HDL) levels in the blood, which is good for the liver.
A small study involving 11 people with NAFLD found that eating one teaspoon (6.5 ml) of olive oil a day improved liver health. Participants in the experiment had less fat accumulation and improved blood flow in the liver.
11 Avocados.
Avocados are a staple in many cuisines. It protects the liver by reducing bad cholesterol and fats.
According to a study, people who eat avocados are more likely to have a lower body mass index (BMI) and higher levels of HDL (good cholesterol).
Another study conducted on rats found that avocado oil helps the liver recover from damage.
12. Complex Carbohydrates.
A balance of carbohydrates, proteins, and healthy fats is very important.
Complex carbohydrates are digested more slowly and prevent drastic fluctuations in blood sugar levels. That’s why the National Institute of Diabetes, Digestive and Kidney Diseases (NIDDK) advises people with NIDDK to choose complex carbohydrates over fast ones.
Unrefined carbs also contain essential nutrients such as zinc, B vitamins and increased fiber, which are important for liver health and metabolism.
Include in your diet: wild rice, whole-grain bread and pasta, brown rice, oatmeal, rye, corn, bulgur.
Diet for liver disease
The main objectives of a therapeutic diet for liver disease are to reduce the load on the liver, improve the secretion of bile, restore the normal functioning of the organ. The principle of diet in liver disease – limit fats, exclude heavy, rough, cold, fatty foods, reduce the intake of salt, fried, spicy and smoked foods.
Diet in hepatosis of the liver
Hepatosis is a disease that is accompanied by obesity of liver cells due to metabolic disorders. The cause is most often found in an unbalanced diet, exposure of the liver to toxic and chemically active substances, including drugs or alcohol.
When fatty liver hepatosis, a special therapeutic diet is prescribed to help the liver recover, and if necessary, medications are used. Nutrition with fatty liver hepatosis involves a balanced combination of proteins and carbohydrates, but with a restriction of fats. It is also important not to overeat, to avoid putting extra strain on the liver.
Introducing foods that are good for the liver in the diet and following the recommendations of proper nutrition leads to recovery, but if the disease is neglected, hepatosis can lead to cirrhosis.
Diet for cirrhosis
Cirrhosis is a chronic disease characterized by an overgrowth of dense connective tissue that impairs liver function. The most common causes of this disease are alcoholism and viral hepatitis. The principle of nutrition in cirrhosis of the liver is the same as in hepatosis. It is desirable that the food is mostly chopped, steamed or boiled, with a minimum of salt. Foods for the liver are foods rich in minerals and vitamins that will help reduce the load on the organ, improve metabolism, increase the body’s resistance, activate liver enzymes and neutralize toxins.
Foods that are good for the liver and the body in general
Nowadays, when choosing products, you need to be guided not only by their taste qualities. It is important how and where the product is made, what technologies and components were used for production or cultivation.
What doesn’t our liver like?
In addition to the fact that there are certain products that our liver likes or dislikes, there are a number of factors that predispose to the development of various diseases of this organ, namely:
- Constant stress;
- smoking;
- Consumption of alcoholic beverages;
- rapid weight loss;
- diseases that require long-term or continuous medication, etc.