32 Best Foods for Your Liver

What’s the Main Function of the Liver in Our Body?

32 Best Foods for Liver

List of Vegetables for Liver


Vegetables Description Nutrient Value per 100 g
1 Broccoli Broccoli contains glucosinolates, which help activate detoxification enzymes and reduce toxins. It's rich in fibre and antioxidants. Regular consumption can support liver health. Vitamin C: 89.2 mg
Fibre: 2.6 g
2 Brussels Sprouts Rich in glucosinolates and fibre, Brussels sprouts support liver detoxification. They contain compounds that help break down carcinogens. They also provide essential vitamins and minerals. Vitamin C: 85 mg
Fibre: 3.8 g
3 Mustard Greens Mustard greens are packed with fibre and antioxidants that promote liver detoxification. Their high vitamin K content also supports healthy liver function. Vitamin K: 257.5 mcg
Fibre: 2.9 g
4 Spinach Spinach contains powerful antioxidants and is rich in iron, promoting liver health. Its chlorophyll content helps detoxify the body. Iron: 2.7 mg
Vitamin C: 28.1 mg
5 Kale Kale is loaded with antioxidants and fibre, aiding liver detoxification. It's a rich source of vitamins A, C, and K. Vitamin C: 41 mg
Vitamin K: 389.6 mg
6 Cabbage Cabbage is a cruciferous vegetable with liver-supporting properties. It's high in fibre and antioxidants, aiding in detoxification. Vitamin C: 36.6 mg
Fibre: 2.5 g

List of Fruits and Juices for Liver


Fruits and Juices Description Nutrient Value per 100 g
7 Grapefruit Grapefruit contains the antioxidants naringenin and naringin that protect the liver. It can reduce inflammation and boost liver enzymes. Vitamin C: 31.2 mg
Fibre: 1.6 g
8 Berries Berries such as blueberries and cranberries are rich in polyphenols, which protect the liver from damage. They offer anti-inflammatory benefits as well. Vitamin C: 9.7 mg
Fibre: 2.4 g
9 Prickly Pear Prickly pear contains antioxidants that help reduce oxidative stress in the liver. It can also help with hangover symptoms by lowering inflammation. Vitamin C: 18 mg
Fibre: 3.7 g
10 Lemons Lemons are rich in vitamin C, which promotes detoxification and liver health. Their high antioxidant content supports the body's defence system. Vitamin C: 53 mg
Fibre: 2.8 g
11 Apples Apples provide soluble fibre, aiding digestion and liver detoxification. Their polyphenols also support overall liver health. Fibre: 2.4 g
Vitamin C: 4.6 mg
12 Oranges Oranges are rich in vitamin C and antioxidants, supporting liver function and overall health. They can help protect liver cells from damage. Vitamin C: 53.2 mg
Fibre: 2.4 g
13 Grapes Grapes, especially dark varieties, contain resveratrol, an antioxidant that reduces inflammation and promotes liver health. Fibre: 0.9 g
Vitamin C: 3.2 mg
14 Beetroot Juice Beetroot juice contains nitrates and betalains, which support liver function and reduce oxidative stress. Fibre: 0.8 g
Vitamin C: 4.9 mg

List of Dairy Products and Nuts for Liver


Dairy Products and Nuts Description Nutrient Value per 100 g
15 Greek Yoghurt Greek yoghurt is rich in probiotics, which support gut health and, in turn, liver function. It also provides protein and calcium. Protein: 10 g
Calcium: 111 mg
16.  Cottage Cheese Cottage cheese is a good source of protein and contains essential amino acids that support liver repair and regeneration. Protein: 11 g
Calcium: 83 mg
17 Almonds Almonds are high in vitamin E and healthy fats, which promote liver health and reduce oxidative stress. Fibre: 12.5 g
Vitamin E: 26 mg
18 Walnuts Walnuts contain omega-3 fatty acids and antioxidants that help reduce inflammation and support liver health. Protein: 15.2 g
Fibre: 6.7 g
19 Pistachios Pistachios are rich in healthy fats and antioxidants that support liver function. They may help lower cholesterol levels. Protein: 20.6 g
Fibre: 10.6 g

List of Vegetarian Food for Liver


Food Description Nutrient Value per 100 g
20 Lentils Lentils are a great source of plant-based protein, fibre, and iron, supporting liver health. They can also help stabilise blood sugar levels. Fibre: 7.9 g
Protein: 9 g
21 Tofu Tofu is a versatile source of protein, low in calories, and rich in essential amino acids. It promotes liver health and aids in detoxification. Protein: 8 g
Iron: 1.58 mg
22 Quinoa Quinoa is a whole grain rich in protein and fibre, supporting liver health and aiding in digestion. Protein: 4.4 g
Fibre: 2.8 g
23 Chickpeas Chickpeas provide plant-based protein and fibre, aiding digestion and liver function. They also offer essential vitamins and minerals. Fibre: 7.6 g
Protein: 8.9 g
24 Barley Barley is a whole grain rich in fibre, vitamins, and minerals. It supports liver function and aids in digestion. Fibre: 15.6 g
Protein: 2.3 g

List of Non-Vegetarian Food for Liver


Food Description  Nutrient Value per 100 g
25 Salmon Salmon is rich in omega-3 fatty acids, supporting liver health and reducing inflammation. It's also a good source of protein. Protein: 20.42 g
Omega-3: 1.5 g
26 Sardines Sardines contain high levels of omega-3 fatty acids and vitamins D and B12, supporting liver function and overall health. Protein: 25.2 g
Omega-3: 1.5 g
27 Chicken Breast Chicken breast is a lean source of protein, supporting liver repair and overall health. It's also low in fat. Protein: 31 g
Fat: 3.6 g
28 Turkey Breast Turkey breast offers a lean source of protein and essential amino acids, supporting liver repair and function. Protein: 30.5 g
Fat: 1.2 g
29 Eggs Eggs provide high-quality protein and essential nutrients, promoting liver repair and health. They contain choline, which is important for liver function. Protein: 12.4 g
Choline: 251 mg
30 Mutton Mutton is a good source of high-quality protein and iron, supporting liver repair and overall health. It should be consumed in moderation due to its higher fat content. Protein: 25.4 g
Iron: 2.7 mg
31 Goat Liver Goat liver is rich in iron, vitamins A and B12, and essential minerals. It supports liver health and can help prevent anaemia. Protein: 20.4 g
Iron: 6.9 mg
32 Prawns Prawns are low in calories and provide protein and selenium, which support liver function. Their omega-3 fatty acids also offer anti-inflammatory benefits. Protein: 24 gxx
Omega-3: 0.3 g

These food options can provide essential nutrients that support liver health. Including them in your diet can contribute to maintaining optimal liver function and overall well-being.

How to Maintain a Healthy Food Diet for Your Liver?

10 Food Items to Avoid for a Healthy Liver


Food Item Reasons to Avoid
1 Alcohol Alcohol is a major cause of liver damage and can lead to inflammation, fatty liver disease, and cirrhosis.
2 Sugary Beverages Sugary drinks can contribute to fatty liver disease due to high levels of fructose, a sugar that can harm the liver.
3 Fried Foods High in unhealthy fats, fried foods can contribute to inflammation and fatty liver disease.
4 Processed Meats Processed meats often contain high levels of salt and preservatives, which can stress the liver.
5 Packaged Snacks Many packaged snacks are high in unhealthy fats, salt, and sugar, all of which can harm the liver.
6 Refined Grains Refined grains, like white bread and pasta, are low in fibre and high in sugar, affecting liver health.
7 High-Salt Foods Consuming too much salt can lead to water retention and increased strain on the liver.
8 Full-Fat Dairy Full-fat dairy products can contribute to fatty liver disease due to their high saturated fat content.
9 Artificial Sweeteners Artificial sweeteners can disrupt liver metabolism and increase the risk of liver damage.
10 High-Fat Red Meat High-fat red meat can contribute to fatty liver disease due to its high saturated fat content.

What is the Impact of Bad Food Choices on Your Liver?

FAQs about Food Items for Liver