Nutrition to Help Your Liver

1. Keep Your Liver Happy

The largest internal organ in your body is a key player. It aids in the conversion of meals into nutrients. It also filters and breaks down pollutants so your body can eliminate them. If you eat the correct foods, you can make your liver’s job easier and yourself healthier. A well-balanced diet rich in whole grains, fruits and vegetables, and lean protein is an excellent place to start.

    2. Leafy Greens

    Free radicals are substances that can harm your cells and cause issues such as liver disease. Antioxidants can assist in their elimination. Antioxidants are abundant in leafy greens such as spinach, kale, and collards. They’re also high in fiber and other nutrients that your liver requires.

    3. Grapefruit

    This citrus favorite has potent antioxidants that may help preserve your cells while also reducing inflammation, which can cause to liver disease. However, if you use some medications for high blood pressure, high cholesterol, or mental health, you should exercise caution. Grapefruit can have an effect on how they work. If you’re taking medication for any of those conditions, consult your doctor first.

    4. Oatmeal

    Fiber-rich foods, such as this breakfast classic, can help protect your liver from inflammation. They may also aid in the regulation of your blood sugar and electrolytes. Other high-fiber whole grain sources include:

    • Brown rice
    • Unbuttered popcorn
    • 100% whole wheat bread

    5. Apples

    Fiber-rich fruits, such as apples, have been found in studies to benefit persons with fatty liver disease, particularly those who are obese. Make certain that the skin is not removed. That’s where the majority of the fiber is. Other fruits high in fiber include:

    • Bananas
    • Oranges
    • Strawberries
    • Raisins  

    6. Skinless Chicken Breasts

    Protein is required by your body to produce and maintain the health of your organs, including your liver. However, your liver does not require a lot of fat. Lean fowl (without the skin) can be a good source of protein. It can be grilled or baked. Don’t cook it.

    7. Salmon

    It’s high in protein, but that’s not the only benefit. This popular fish also contains omega-3 fatty acids, which may help you lower your cholesterol, reduce inflammation, and maintain a healthy weight. All of these things are beneficial to your liver. Consume two to four servings of salmon every week.

    8. Walnuts

    Nuts can be a good snack choice for your liver. Walnuts, in particular, are loaded with omega-3 fatty acids, antioxidants, and fiber. But a little goes a long way. Aim for only about 10 walnuts a day. The fat and calories can add up if you munch on too many.

    9. Beans

    You don’t have to eat meat to get protein. You can get it, and plenty of fiber, from beans. And they don’t have the “bad” saturated fats found in some protein that comes from animals.

    10. Healthy Oils

    Take unhealthy saturated and trans fats, like butter and margarine, out of your diet. Sub in better choices. For example, go with extra-virgin olive oil and canola oil for cooking and baking. Watch the amounts, though. A light touch may be enough.

    11. Coffee

    Your morning habit may not just get your day going, it might also help keep your liver healthy. Scientists aren’t sure why, but studies show that a few cups a day may lower your chances of liver cancer. Researchers are also looking into whether certain chemicals in coffee may help slow down conditions like cirrhosis, liver fibrosis, and other types of chronic liver disease.

    12. Green Tea

    This trendy favorite has antioxidants and other chemicals that may help protect your liver from cell damage and inflammation. Drinking it regularly may lower your chances of fatty liver disease, hepatitis, cirrhosis, and chronic liver disease. But avoid supplements of green tea extract because of reports of liver damage.

    13. Water

    This makes up 73% of your liver, so it’s important to make sure you have enough in your system to keep it working the way it should. A lack of water can hurt your kidneys, too. That can take a toll.

    What Not to Eat?

    Along with eating the right foods, it’s also important to stay away from the wrong ones. The biggest threats to your liver include foods that are:

    • Fried
    • High in saturated fat
    • Processed

    Keep an eye on alcohol. In general, women should have no more than one adult beverage a day, and men no more than two. But talk to your doctor about what’s right for you.

    Don’t ‘Detox’

    A “cleanse” might sound like a good idea, but there’s no proof that any special diet will help get toxins out of your liver. Your liver does a good job of that already. And some “detox” diets can cause side effects like cramping, nausea, or dehydration. They can also keep you from getting enough vitamins or minerals. If you’re looking for a healthy change of pace, you could take “bad” fats and sugar out of your diet or cut out alcohol.

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