The liver is one of the most important organs in our bodies responsible for our overall wellness.
It filters our blood, creates bile for digestion, and helps to maintain healthy sugar levels, among many other tasks.
Your diet influences your liver’s ability to function, and superfoods for the liver are essential to include in your daily meal plan.
Here are some of the best liver superfoods to include in your daily diet.
How to Protect the Liver with Your Diet
If you struggle with fatty liver disease, nonalcoholic fatty liver disease, or other liver issues, you may want to eat more superfoods.
You can include superfoods for the liver in your diet by eating rich nutrients and antioxidants.
Some of these foods include:
- Vegetables such as beets, spinach, and kale
- Fruits like blueberries and apples
- Nuts like walnuts or almonds
- Seasonings such as garlic, turmeric, or cinnamon
- Omega-3 fatty acids, including salmon, flaxseed oil, and chia seeds
- Some herbs like thyme, oregano, and parsley
By eating these healthy, yet delicious foods, you are taking control of your liver health and reducing the harmful toxins it may receive from a poor diet.
Nutrient-dense foods may help protect the liver against damage, improve liver detoxification and elimination of toxins, and promote bile production.
If you are eating these foods to aid in your weight-loss journey, make sure that they are eaten with a healthy balance of protein or fat sources to maintain satiety and keep the calorie count low.
Both a healthy diet and weight are associated with good liver health.
Best Liver Superfoods for the Liver
Superfoods are natural, whole foods that are so nutritious that they have are their own category.
Some whole, natural foods have more health benefits than others.
For example, one serving of organic iceberg lettuce contains magnesium, fiber, iron, and calcium in moderate amounts.
In contrast, one serving of kale contains vitamins A, K, C, B6, manganese, calcium, copper, potassium, and more in moderate to high amounts.
Those vitamins and minerals benefit the body more efficiently over time in superfoods.
Liver health is essential because it can affect your whole body, and some foods are healthier than others, particularly for the liver.
Some liver-specific superfoods to include in your diet are:
Cruciferous vegetables
Cruciferous vegetables such as broccoli, kale, cauliflower, and brussels sprouts elevate the liver’s detoxification enzymes.
These veggies are also rich in indole. It’s a type of antioxidant that is also called “radical scavengers.” These antioxidants provide significant protection against oxidative damage.
In addition, kale and broccoli are among the top two vegetables that have the highest antioxidant levels.
Green tea
Green tea is teeming with flavonoids and polyphenols. It can significantly increase liver enzymes.
It prevents the buildup of fat in the liver, thus preventing nonalcoholic fatty liver disease.
Beetroot
Beetroot is high in Vitamin A, C, B6, and antioxidants. It can help the liver flush out toxins from the body. It also prevents inflammation and forms a barrier on the liver to protect it against oxidative damage.
Garlic
Garlic is rich in selenium and can help flush out toxins from the liver.
Leafy greens
Leafy greens such as spinach, arugula, and lettuce are rich in the antioxidant glutathione. This antioxidant helps protect the liver by neutralizing the effects of chemicals and heavy metals.
Spinach, particularly, is teeming with antioxidants and Vitamin C and E that help protect the liver from oxidative damage. Spinach is also considered the healthiest leafy vegetable.
Citrus and other foods high in Vitamin C
Citrus fruits such as oranges, lemons, apples, and pears are rich in antioxidants and Vitamin C. These Vitamin C-rich foods can amp up the detoxification enzymes in the liver.
Thus, the liver will not be overloaded and can flush out toxins quickly.
Salmon
This fatty fish is rich in omega-three fatty acids and prevents the buildup of fat in the liver. Likewise, it can also prevent inflammation.
Avocado
Avocado is rich in glutathione. This is an antioxidant that protects the liver by “scavenging free radicals.” It prevents chemicals and heavy metals from damaging the liver.
It’s also rich in omega 3 fatty acids, Vitamins C, K, and E that amps up the liver’s detoxification process.
Flax seeds
Like salmon, flaxseeds are very rich in omega 3 acids. These yellowish, brownish seeds can prevent inflammation. It can help prevent and relieve symptoms of nonalcoholic fatty liver disease.
Keep reading for more details.
Fatty Liver Disease and Your Lifestyle
Fatty liver disease is a condition that often goes unnoticed because there are not always any symptoms.
Your doctor can check the status of your liver enzymes to determine whether or not the liver is inflamed.
However, the liver is a large organ, and when it becomes inflamed due to fatty liver disease or other causes of inflammation, a change in your diet may be in order.
Assess your diet with a health practitioner or nutritionist to see where your diet and lifestyle improvements are needed.
Not only is diet a concern, but exercise is imperative for a healthy body.
Light to moderate exercise is another excellent way to improve liver health.
Just a simple walk around the block once per day can get you moving and get your heart rate up.
Drinking alcohol is a risk for your liver, and alcohol consumption should cease with a fatty liver diagnosis.
Nonalcoholic Fatty Liver Disease
If alcohol is not playing a role in your fatty liver, as determined by your healthcare provider, you may have nonalcoholic fatty liver disease.
This disease is caused by a buildup of fat cells due to prolonged periods without the correct diet.
Non-dietary causes include being overweight or obese, having diabetes, hypertension, and/or high cholesterol levels.
In this case, you should make dietary changes to help improve liver health and also follow an exercise regimen.
If you have nonalcoholic fatty liver disease or fatty liver due to alcohol, diet and exercise are a must.
Possible Causes of Liver Inflammation
Many times, liver inflammation stems from having hepatitis but can also stem from the following issues:
- Alcohol abuse
- Ingesting drugs or toxins
- Decreased blood flow
- Viral infection
- Jaundice
- Hemochromatosis
You may receive varied medical advice. However, most doctors and nutritionists will recommend a healthy liver diet to prevent the liver from further damage.
Is Green Tea a Cure-All for the Liver?
Unfortunately, there is no such thing as a cure-all when it comes to fatty liver disease.
However, the effects of green tea are long-known to help protect the liver.
Green tea is high in antioxidants, which have been proven to help protect the liver from damage.
Green tea is also an inexpensive and easily accessible beverage that can help protect the liver.
Coffee and Your Liver
Most credible sources say that coffee is good for liver health in its pure form.
Studies have found that drinking at least 3 cups of coffee daily is not harmful to the liver and may be beneficial or even preventative against fatty liver disease.
Some claim that coffee increases antioxidants in the liver, preventing liver cancer and decreasing inflammation.
Adding heaps of sugar and cream is not the healthiest way to consume your coffee, especially if you have liver issues.
Cruciferous Vegetables for Liver Health
Cruciferous vegetables like broccoli, cauliflower, and cabbage are also a great way to protect the liver.
They contain phytochemicals that have been shown to help prevent cell damage in many parts of the body, including the liver.
Another benefit is that cruciferous veggies are low-calorie foods that can be included in your diet to reduce inflammation, thanks to polyphenols found in these veggies.
With less inflammation from food, your blood flow improves, you reduce inflammation, and you can improve liver function.
Omega-3 Fatty Acids
Fruits and vegetables containing omega-3 fatty acids are considered some of the healthiest foods on earth.
Omega-3 fats can help the liver break down fats and also protect against damage from alcohol consumption.
They are the type of “healthy fat” that our bodies need but do not produce on their own.
Eating plenty of omega-rich foods can also improve cholesterol levels, which is a common problem in people with fatty liver.
Foods that are high in omega-3 fats are:
- Avocado
- Salmon
- Dark leafy greens
- Walnuts
- Sardines
- Tuna
- Olive oil
While many would consider olive oil an unhealthy food, it is actually full of good fats!
Just be sure to buy natural, cold-pressed, organic olive oil to receive the most liver health benefits.
The importance of the liver is often overlooked, but it’s one of our most important organs!
The healthiest foods for your liver will depend on what you eat daily, so be sure to include lots of omega-rich foods.
What NOT to Eat on a Liver Fatty Liver Diet
After receiving medical advice from your doctor, they may have you cut out alcohol consumption as part of your healthy liver diet.
Excessive alcohol abuse causes fat to build up in your liver, leading to liver inflammation and scar tissue to damage the otherwise healthy organ.
Giving up alcohol can help reduce inflammation but will not undo any previous damage.
To reduce inflammation, your doctor may also put you on a liver cleanse.
During a cleanse, you may have to cut out the following foods:
- Fast food
- Foods high in sodium
- Refined sugar
- Processed foods
- Foods containing gluten
- Red meat
- Fried foods
- Dairy products
- Caffeine
- Soda, candy, baked goods
The goal of a liver cleanse is to rid your body of unhealthy food that may be causing inflammation.
Cutting out these foods will also help you lose weight, reducing any stress on already damaged liver cells.
Additionally, depending on how elevated your liver enzymes are, your doctor may advise cutting out acetaminophen, which can damage the liver with excessive use.
Fruit Superfoods
In addition to cruciferous vegetables, many fruits also aid in liver health and protect the liver from damage.
Fruit contains a wide variety of antioxidant and anti-inflammatory phytochemicals that work to help reduce oxidative stress.
Make sure to include these superfruits in your healthy diet:
- Blueberries
- Cranberries
- Grapefruit
- Apricots
- Cherries
- Plums
- Peaches
- Pears
- Apples
- Strawberries
- All fruits high in Vitamin C and Vitamin E
Superfoods and Liver Enzymes
To check your liver health, your doctor may test your enzyme levels to indicate inflammation.
The higher the enzyme levels, the more inflamed the liver is.
Keep in mind that the doctor will not know if your liver is inflamed without testing your enzyme levels.
If you have had any symptoms of an inflammatory condition, it would be a good idea to see a physician for this test as well before continuing with anything else.
Once you and your doctor have your liver enzymes assessed, you can move forward with a treatment plan.
Some common causes of elevated enzymes in the liver are:
- Acetaminophen misuse
- Some cholesterol medications
- Alcohol abuse
- Heart failure
- Hepatitis
- Celiacs disease
- Sepsis
- Mononucleosis
- Among many other ailments
Recipes for Healthy Liver Superfoods
Recipe 1: One Pan Salmon
This sumptuous lunch and dinner meal is very rich in omega 3 fatty acids, Vitamin E, and a lot of antioxidants.
Salmon, olive oil, and ginger can prevent fat buildup and inflammation of the liver.
Your liver will also benefit from the cleansing effect of the aromatic garlic. And the apples and lime lend potent protection from oxidative damage.
Recipe 2: Detox vegetable soup recipe
If there’s a single vegetable soup that you must-have for your liver health, this is it.
Olive oil helps prevent inflammation and fat buildup on the liver, garlic helps flush out toxins, and kale is rich in protective antioxidants and Vitamin C and A.
Kale is also very efficient in removing toxins from the liver.
This soup also has an array of aromatic herbs and spices that can naturally cleanse the liver.
Recipe 3: Best Smoothie Bowl
It’s a Vitamin C booster smoothie bowl!
The combination of the beets and various fruits boost the liver’s detoxification function.
This smoothie bowl is also very rich in antioxidants that can scavenge free radicals and prevent oxidative damage.
Related Helpful Information
A meal plan that contains all of these wonderful superfoods discussed today will be optimal for your liver health while removing the difficult part; finding healthy recipes.
Try this fatty liver diet menu if you need to reduce the amount of fat in your liver.
Liver cleanses are a popular way of reducing harmful toxins in the liver and protecting from future liver damage.
You might enjoy these antioxidant-rich liver cleanse recipes, which are nutritionist-approved and absolutely delicious.
As discussed, coffee is a hot topic when it comes to liver health.
Some say it’s healthy, but be your own judge by reading all about coffee and the liver.
Even if you are simply getting on top of your liver health, superfoods are an essential part of any diet.
Eat these super healthy foods every day and decrease your chances of developing severe liver health issues.
Superfoods Are Super-Good
The main takeaway is that what we eat directly impacts our health and wellness.
There are many foods studied by nutritionists and researchers that are found to have healthy liver effects, and we should all take note.
We are what we eat; a healthy diet usually equals a healthy body.
Help protect the liver by stocking your fridge with fresh, healthy produce rich in vitamin E, leafy greens, lean protein, anti-inflammatory foods, and fiber.
Tell us about your own health journey by commenting below!
