You probably know that it is your liver’s role to help remove toxins from your body. So, it makes sense that eating a healthy diet will make life easier for your liver, and eating an unhealthy diet will make it harder.
You likely know to moderate alcohol intake and to avoid overindulging in fatty foods, fried foods, sugar and salt. But what foods should you eat to support your liver function? Let’s go over a few recommendations.
Consider eating some delicious steamed broccoli as part of your regular menu for your liver. WebMD says, “Add lots of veggies to your diet if you want to keep your liver healthy. Broccoli can be part of this strategy. Some studies suggest this crunchy food can help protect you from nonalcoholic fatty liver disease.”
Along with healthy vegetables like broccoli, healthy fruit like grapefruit can also give your liver a boost.
Multiple studies show protective effects for your liver from this antioxidant-rich citrus.
One of the top recommended dietary choices for your liver is to drink coffee. US News & World Report says, “Need an excuse to drink that cup of Joe? Here you go. Coffee may lower the risk for chronic liver disease, cirrhosis and even liver cancer, according to [Jamie Hickey, founder of Truism Fitness in Philadelphia]. Coffee helps the liver by blocking the production of fat and collagen, which are two common indications of chronic liver disease, Hickey says. Plus, coffee has an age-fighting antioxidant called glutathione.”
While you need to limit your intake of unhealthy fats to protect your liver, you should try and increase your intake of healthy omega-3 fatty acids.
A great source of those fatty acids is in fish. Consider adding fish like sardines, anchovies, trout, mackerel and herring to your diet.
US News & World Report also mentions eating nuts and legumes for liver health, saying they “are high in healthy plant compounds and the antioxidant vitamin E. This is useful not just for the liver but also the heart …Walnuts in particular may help benefit those with [non-alcoholic fatty liver disease], according to a 2015 report in the World Journal of Gastroenterology.”
Coffee is not the only beverage that is good for your liver. Another to try is green tea. WebMD says, “It's brimming with a type of antioxidant called catechins. Research suggests it may protect against some forms of cancer, including liver. You'll get more catechins if you brew tea yourself and drink it hot. Iced tea and ready-to-drink green teas have much lower levels.”
Now you have some ideas for foods and beverages you can make a regular part of your diet to protect your liver health. If you maintain a liver-friendly diet over the long term, it should go a long way toward protecting not just that essential organ, but your overall health and well-being.
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