Your liver is a vital organ for several reasons. Primarily, it works to break down nutrients, medications, and other chemicals that make their way into the blood through digestion. When that breakdown occurs, the body can use these elements readily. The liver also plays a role in digestion because it creates bile, the liquid that helps break down fats during the digestive process. It also helps in storing glucose, making proteins and cholesterol to help the body carry fats, and roughly 500(!) other functions. To say that you need a healthy liver to live a healthy life would be an understatement.

When your liver isn’t functioning as it should, it can cause a range of health problems. This is why many people turn to detox products and other over-the-counter supplements to help them clear out whatever is causing an unhealthy liver. You don’t need to use these products, though – many foods that are good for your liver can help maintain or improve its health so you can reap its benefits through diet alone.

How to improve liver function naturally

According to the American Liver Foundation, there are several things you can do to fight a faulty liver. These include:

• Staying at a healthy weight
• Exercising consistently
• Avoiding any toxins such as insecticides, chemicals, additives, and others that can damage liver cells
• Avoiding overindulging in alcohol
• Avoiding illicit drugs
• Getting vaccinated against liver diseases, such as hepatitis
• Always using medication as directed and only when needed

Eating a balanced diet is also a great way to keep your liver healthy. But what foods should you focus on if optimal liver health is a part of your overall goal?

Image by Anna Wlodarczyk on Unsplash: How do I make my liver healthy again? Turn to diet first.

What foods are good for repairing the liver?

Here’s a breakdown of some of the many healthy foods for your liver…

1. Coffee

Coffee isn’t just a morning pick-me-up – it can also be used to keep your liver functioning well. Studies have shown that people who drink coffee can lower their risk of permanent liver damage or cirrhosis of the liver if they already have chronic liver disease.

People with chronic liver disease can also lower their risk of death by drinking coffee. One study showed that the best amount for liver health is roughly three cups per day.

2. Green tea

Another popular beverage hailed for its health benefits is green tea. Did you know that this drink can significantly impact liver health?

Studies have found that drinking at least 10 cups of green tea a day can improve liver health, and the antioxidants found in the beverage can help reduce oxidative stress and fat deposits in the liver. This is important, because too many fat deposits in the liver can lead to fatty liver disease.

3. Grapefruit

Grapefruits aren’t everyone's favorite, but they pack a punch when it comes to liver-healthy antioxidants such as naringenin and naringin.

These helpful antioxidants have been shown to prevent liver injury in animals by reducing overall inflammation in the organ and protecting liver cells from damage.

4. Blueberries

Blueberries are often hailed as a “superfood”, and for good reason. The small and sweet fruits contain antioxidants known as anthocyanins, which are what give blueberries their rich hue. In animal studies, blueberries can aid in liver health by slowing down scar tissue development, thus keeping the liver healthy for longer.

Blueberry extract has also been studied in relation to liver health. The results showed that the growth of liver cancer cells could be slowed by using the extract. However, it’s important to note that this study was performed in a test tube, and more research is needed to see if that same effect can also translate to humans.

Image by Pavel Kalenik on Unsplash: Are nuts considered one of the healthy foods for your liver?

5. Cranberries

Cranberries make it onto the list because, like blueberries, they contain anthocyanins. This means cranberries can perform some of the same tasks for promoting liver health in the body.

6. Grapes

While all grapes have health benefits, red and purple grapes are the best to choose when looking out for liver health. They contain plant compounds, such as resveratrol, that aid in keeping your liver working as it should.

One study examined what would happen when people with non-alcoholic fatty liver disease were supplemented with grapeseed extract containing the same compound for three months. Results showed that by adding the extract into their daily diet, their liver function was improved.

You may get a different result from eating whole grapes than grapeseed extract. However, whole grapes contain the same helpful compound that can benefit liver health.

7. Beetroot juice

Beetroot isn’t everyone’s cup of tea, but its health benefits are undeniable. The juice of the beetroot contains antioxidants known as betalains, which are known to reduce inflammation and reduce oxidative stress in the body. Studies have shown that through these effects, beetroot juice can help maintain liver health. 

8. Nuts

Nuts are high in fat, which may make you think they could be bad for liver health. However, the opposite is true. The fat, nutrients, and plant compounds found in nuts can play a significant role in liver health if you include them in your diet.

Research has shown that people who eat more nuts are far less likely to develop non-alcoholic fatty liver disease than those who forgo nuts altogether.

9. Olive oil

Olive oil is good for you for many reasons. In terms of liver health, research on olive oil has found that people who consume it daily have improved liver fat levels and liver enzyme amounts.

Olive oil can also raise levels of a specific protein that helps improve metabolism, in which the liver plays a role.

Your liver is crucial to your overall health. The good news is that adding any of the foods mentioned above to your diet will help you keep it in fighting shape for years to come.

Featured image by Joanna Kosinska on Unsplash