Foods to optimize liver health

The liver is the powerhouse organ of the body. 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. This article lists the best foods to eat to keep your liver healthy.

1. Grapefruit

Grapefruit contains antioxidants that naturally protect the liver. The two main antioxidants found in grapefruit are naringenin and naringin. Several studies have found that both help protect the liver from injury. The protective effects of grapefruit are known to occur in two ways — by reducing inflammation and protecting cells. Studies have also shown that these antioxidants can reduce the development of hepatic fibrosis, a harmful condition in which excessive connective tissue builds up in the liver. This typically results from chronic inflammation.

2. Blueberries and Cranberries

Blueberries and cranberries both contain anthocyanins, antioxidants that give berries their distinctive colors. They’ve also been connected to many health benefits. Several studies have demonstrated that whole cranberries and blueberries, as well as their extracts or juices, can help keep the liver healthy. Consuming these fruits for 3–4 weeks protected the liver from damage. Additionally, blueberries helped increase immune cell response and antioxidant enzymes. Another experiment found that the types of antioxidants found commonly in berries slowed the development of lesions and fibrosis, the development of scar tissue, in the livers. Making these berries 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.

3. Grapes

Grapes, especially red and purple grapes, contain a variety of beneficial plant compounds. The most famous one is resveratrol, which has a number of health benefits. Studies have found that they can have various benefits, including lowering inflammation, preventing damage and increasing antioxidant levels. A study in humans with NAFLD showed that supplementing with grape seed extract for three months improved liver function.

4. 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. You can juice beets yourself or buy beetroot juice from the store. Several studies have shown that beetroot juice reduces oxidative damage and inflammation in the liver, as well as increases natural detoxification enzymes .

5. Cruciferous Vegetables

Cruciferous vegetables like Brussels sprouts, broccoli and mustard greens are known for their high fiber content and distinctive taste. They are also high in beneficial plant compounds. Studies have shown Brussels sprouts and broccoli sprout extract increase levels of detoxification enzymes and protect the liver from damage. A recent study in men with fatty liver found that broccoli sprout extract, which is high in beneficial plant compounds, improved liver enzyme levels and decreased oxidative stress. The same study found that the broccoli sprout extract prevented liver failure in rats.

6. Nuts

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. One six-month observational study in 106 people with non-alcoholic fatty liver disease found eating nuts was associated with improved levels of liver enzymes . What’s more, a second observational study found that men who ate small amounts of nuts and seeds had a higher risk of developing NAFLD than men who ate large amounts of nuts and seeds.

7. Olive Oil

Olive oil is considered a healthy fat because of its many health benefits, including positive effects on heart and metabolic health. However, it also has positive effects on the liver. One small study in 11 people with NAFLD found that consuming one teaspoon (6.5 ml) of olive oil per day improved liver enzyme and fat levels. It also raised levels of a protein associated with positive metabolic effects. The participants also had less fat accumulation and better blood flow in the liver. Several more recent 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. Fat accumulation in the liver is part of the first stage of liver disease. Therefore, olive oil’s positive effects on liver fat, as well as other aspects of health, make it a valuable part of a healthy diet.