Foods that are good for the liver are mostly foods rich in vitamins C and E, omega-3, carotenes and flavonoids, such as artichoke, salmon, Brazil nuts, garlic or broccoli, because these nutrients have antioxidant, anti-inflammatory and protective properties, helping to keep this organ functioning properly and preventing the accumulation of fat that can cause fatty liver, such as.
These products can be included in the daily diet, in addition, for the operation of the liver is important to maintain adequate hydration of the body, so it is recommended to drink 1.5 to 2 liters of water a day.
Ideally, foods that are good for the liver should be recommended by a doctor or nutritionist, as they should be part of a balanced diet in order to get all their benefits.
Some foods that are good for liver health:
1. Artichoke
Artichoke is rich in antioxidants such as cynarin and silymarin, which help protect the liver from free radical damage, increase bile production, reduce cholesterol production and stimulate the growth of new healthy liver cells, making it an excellent choice as a healthy food for your liver.
A good way to consume artichoke is with tea, which can be made from 15 grams of dried artichoke leaves in 500 ml of boiling water.
2. Beet Juice
Beet juice is a great liver-healthy food choice because it is rich in nitrates and antioxidants such as betalains, which help reduce oxidative damage caused by free radicals and inflammation in liver cells.
Beet juice also helps increase the production of liver enzymes, which are responsible for detoxifying the body.
3. Broccoli
Broccoli is rich in kaempferol, a type of flavonoid that has a powerful anti-inflammatory effect and helps protect the liver and prevent diseases such as fatty liver, hepatitis or cirrhosis by reducing the production of substances responsible for inflammation in the liver.
In addition, broccoli is rich in fiber, which helps reduce the absorption of fats from food in the intestines, helps regulate bad cholesterol levels, and stimulates the liver to produce enzymes that detoxify the body.
Other vegetables rich in kaempferol that are also good for the liver include Brussels sprouts, cabbage and kale.
4. Salmon
Salmon is another healthy food for the liver because it is rich in omega-3, especially DHA, which is a type of good fat with antioxidant and anti-inflammatory properties that protect the liver by keeping it healthy, helping to prevent the accumulation of cholesterol and triglycerides that can cause, such as fatty liver.
A good way to eat salmon is to cook it boiled or fried with the skin, since that is where it contains the most omega-3. Ideally, you should eat salmon at least 3 times a week.
Other foods rich in omega-3 that are good for the liver include flaxseeds or chia seeds, walnuts and other fish such as tuna, sardines and herring.
5. Oats
Oats are rich in beta-glucan, a type of fiber that is great for liver health, helping to reduce bad cholesterol that can build up in the liver, reducing fat absorption from food, improving the immune system and fighting inflammation that can lead to fatty liver disease.
To get this benefit, it is recommended that you consume at least 3 grams of beta-glucan a day, which is equivalent to about 150 grams of oatmeal.
6. Purple grapes
Purple grapes contain resveratrol in their composition, mostly in the seeds, which is an antioxidant that reduces inflammation and prevents liver damage, making them an excellent choice as a good liver food. Purple grapes are also rich in vitamin C, flavonoids and anthocyanins, which also have antioxidant properties that help maintain liver health.
A good way to consume purple grapes is to eat them whole with the seeds, in the form of organic juices or seed extract supplements.
Other foods rich in these liver-healthy nutrients include berries such as strawberries, cherries, blueberries, raspberries, red guavas and blackberries, for example, which can be added to your diet and consumed daily.
7. Brazil nuts
Brazil nuts are another healthy food for the liver because they are rich in good fats, such as omega-3, as well as vitamin E, which has anti-inflammatory and antioxidant effects, protecting liver cells from free radical damage and preventing fat accumulation, keeping it healthy.
To get these benefits, you can consume two units of Brazil nuts a day at breakfast or as an afternoon snack.
8. Extra virgin olive oil
Extra virgin olive oil is one of the healthiest fats for the body because it contains polyphenols such as oleocanthal, which have anti-inflammatory and antioxidant properties that help reduce fat accumulation and improve blood flow to the liver, making it an excellent choice of good food for this organ.
To get these benefits, you can consume one teaspoon (6.5 ml) of extra virgin olive oil a day.
9. Garlic
Garlic has allicin in it, which has antioxidant properties that help reduce bad cholesterol and triglycerides, thereby reducing the risk of fat accumulation in the liver, being an excellent good food choice for this organ.
A good way to increase garlic consumption and get these benefits is to make garlic tea or crush a clove of garlic and put it in 1 liter of water, let it infuse for at least 10 minutes to increase the allicin, and use this water for cooking.
10. Avocado
Avocados are high in nutrients such as carotenoids, tocopherols, omega-3 and vitamins A, B, C and E, which have anti-inflammatory and antioxidant properties that reduce the production of inflammatory substances in the body associated with the development of liver disease.
In addition, some studies show that eating avocados is associated with weight loss, lower BMI, blood sugar control, higher good cholesterol, lower bad cholesterol and triglycerides, which reduces the risk of developing fatty liver disease. Learn about other health benefits of avocados.
However, avocados should be eaten in moderation and in small portions, since, despite their health benefits and high content of healthy fats, the fruit is high in calories and can lead to obesity if consumed in excess.
11. Orange
Oranges are an excellent source of vitamin C, as well as flavonoids and carotenoids, which have anti-inflammatory effects that work by reducing cell damage that can lead to inflammation and liver disease.
Consumption of at least 1 raw orange a day or 150 ml of natural juice is ideal. In addition to this fruit, others that are rich in vitamin C and good for the liver include kiwi, acerola, pineapple, lemon and tangerine, which can be included in the daily diet.
12. Coffee
Coffee is a drink that promotes liver health because it is rich in antioxidants such as caffeine, which protects the liver from disease, especially fatty liver disease, even in people who already have liver problems.
In addition, some studies show that drinking coffee daily can help reduce the risk of developing chronic liver disease, such as cirrhosis or fibrosis, and protect against liver cancer.
Ideally, you should drink two to three cups of black coffee a day without sugar to get these benefits, because sugar is bad for liver health and can lead to diabetes. Know the best way to drink coffee and other health benefits.
Coffee should also be avoided by people with allergies, insomnia or stomach irritation.
13. Green Tea
Green tea has phenolic compounds such as epigallocatechin, which has antioxidant properties that help reduce bad cholesterol and triglycerides that can deposit in the liver, causing fatty liver. Learn about other tea options for fatty liver disease.
A good way to consume green tea is to make an infusion and drink about 2-3 cups a day using green tea leaves, tea bags, or tea powder. However, it is important not to drink the tea after meals because it can impair the body’s absorption of iron, calcium, and vitamin C.
Green tea should be drunk on the doctor’s recommendation, as its excessive consumption can have the opposite effect and damage the liver.
Worst foods for the liver
The worst foods for the liver are those that impair its function and cause inflammation or cellular damage, such as:
- Fried foods;
- Foods high in fat or sugar;
- Artificial spices or sauces;
- Processed meats such as prosciutto, turkey breast, sausage, chorizo or bacon.
Frequent consumption of alcoholic beverages can also cause inflammation of the liver, impairing its function and increasing the risk of cirrhosis.