Listed below are the best foods for maintaining your liver health. Take a look -
1. Coffee
Coffee is one of the best beverages that maintain a healthy liver. Drinking coffee helps to lower the risk of developing common liver cancer. This beverage also has a positive impact on inflammation and other liver diseases.
Furthermore, it has also been proven to reduce the risk of death among people with severe liver diseases. In this regard, patients drinking a minimum of three cups of coffee per day have shown significant benefits. These health benefits of coffee in maintaining a healthy liver arise from its ability to restrict the buildup of collagen and fat, the main cause of liver disease.
Besides, coffee maximises the glutathione levels in the body, which further neutralises free radicals that damage cells.
2. Grapefruit
Grapefruit has antioxidants that help to protect the liver naturally. There are mainly two antioxidants found in a grapefruit - naringin and naringenin. These antioxidants help to lower inflammation and protect cells.
3. Green Tea
Green tea contains catechins, a type of antioxidant. It helps to protect against certain types of cancer, including the liver. You can reap the health benefits of this antioxidant if you brew green and drink it hot, as ready-to-drink and iced green teas contain much lower amounts of catechins.
4. Berries
Several dark berries, including raspberries, blueberries, and cranberries, have antioxidants known as polyphenols. These antioxidants prevent the liver from being damaged.
5. Prickly Pear
This is one of the best foods to improve your liver health. It is a kind of edible cactus. Traditionally it has been used to treat liver diseases. According to an article released in the US Library of Medicine, the juice of prickly pear helps to lower the oxidative damage to the liver caused after drinking alcohol.
Another article released in Scientific America analysed a study where 55 healthy participants were provided either with a placebo or prickly pear juice five hours before drinking alcohol. The outcome showed that those who consumed the prickly pear juice experienced lower amounts of C-reactive protein, which is often associated with inflammation. Such subjects also experienced less drastic hangovers after consuming alcohol.
6. Grapes
Grapes, especially the ones with dark purple and red colours, are rich in antioxidants, including resveratrol. These antioxidants reduce inflammation significantly.
Besides the flesh of grapes, their seeds also benefit the liver. As per the study released in the World Journal of Gastroenterology, grape seed helps to deter liver damage.
At the same time, a smaller study found that adding grape seed extracts into the diets of patients with Non-Alcoholic Fatty Liver Disease for 3 months improved the functioning of their livers.
7. Beetroot Juice
Beetroot juice contains betalains and nitrates, which maintain heart health, and lowers oxidative damage and inflammation in the liver. Consuming beetroot juice further increases the liver's natural detoxification enzymes.
8. Nuts
Nuts are a rich source of unsaturated fatty acids and other nutrients such as vitamin E, antioxidants, and plant compounds. This combination provides several benefits for the liver, as it helps to prevent NAFLD and lowers oxidative damage and inflammation.
9. Cruciferous Vegetables
Cruciferous vegetables, including broccoli, Brussel sprouts, and mustard greens, have high fibre and beneficial plant compounds. Besides, they also have carotenoids, phytonutrients, and flavonoids that neutralise toxins.
Furthermore, these vegetables also have glucosinolates. These sulphur-rich compounds break down into metabolites that activate certain enzymatic reactions that detoxify heavy metals and carcinogens from the bloodstream. Among these cruciferous vegetables, broccolis are sources of vitamin E, an essential antioxidant required for a healthy liver.
10. Olive Oil
You can replace less healthy cooking oils with olive oil as it helps to lower oxidative stress and promotes healthy liver functioning. This is because olive oil has a high amount of unsaturated fats, which helps to improve liver function.
11. Fatty Fish
Eating fatty fish may reduce the negative impact of conditions like NAFLD. This is due to its high content of omega-3 fatty acids that helps to lower inflammation. These fatty acids further prevent the formation of excess fats and control enzyme levels in the liver.
12. Oatmeal
Oats contain beta-glucan, which is a type of soluble fibre that promotes the healthy functioning of the liver. You must include steel-cut or whole oats instead of instant oatmeal to get the maximum nutritional benefits.
13. Garlic
Garlic contains vitamin C, allicin, selenium, and vitamin B6, which help to detoxify the liver. For example, selenium is a detoxifying mineral that triggers the antioxidants' functions and reduces stress in the liver.