The liver is a powerhouse of an organ. It performs a variety of essential tasks, ranging from producing proteins, cholesterol and bile toring vitamins, minerals and even carbohydrates.
It also breaks down to keep your liver healthy.
1. TEA
Tea is widely considered to be beneficial for health, but evidence has shown that it may have particular benefits for the liver.
One large Japanese study found that drinking 5–10 cups of green tea per day was associated with improved blood markers of liver health. A smaller study in non-alcoholic fatty liver disease (NAFLD) patients found drinking green tea high in antioxidants for 12 weeks improved liver enzyme levels and may also reduce oxidative stress and fat deposits in the liver.
Furthermore, another review found that people who drank green tea were less likely to develop liver cancer. The lowest risk was seen in people who drank four or more cups per day. A number of mouse and rat studies have also demonstrated the beneficial effects of black and green tea extracts. For example, one study in mice found that black tea extract reversed many of the negative effects of a high-fat diet on the liver, as well as improved blood markers of liver health. Nevertheless, some people, especially those who have liver problems, should exercise caution before consuming green tea as a supplement. That’s because there have been several reports of liver damage resulting from the use of supplements containing green tea extract.
2. GRAPEFRUIT
Grapefruit contains antioxidants that naturally protect the liver. The two main antioxidants found in grapefruit are naringenin and naringin. Several animal studies have found that both help protect the liver from injury. The protective effects of grapefruit are known to occur in two ways — by reducing inflammation and protecting cells.
Studies have also shown that these antioxidants can reduce the development of hepatic fibrosis, a harmful condition in which excessive connective tissue builds up in the liver. This typically results from chronic inflammation. Moreover, in mice that were fed a high-fat diet, naringenin decreased the amount of fat in the liver and increased the number of enzymes necessary for burning fat, which can help prevent excess fat from accumulating. Lastly, in rats, naringin has been shown to metabolize alcohol and counteract some of alcohol’s negative effects.
Thus far, the effects of grapefruit or grapefruit juice itself, rather than its components, have not been studied. Additionally, almost all studies looking at the antioxidants in grapefruit have been conducted in animals. Nevertheless, the current evidence points to keep your liver healthy by fighting damage and inflammation.
3. BLUEBERRIES AND CRANBERRIES
Blueberries and cranberries both contain anthocyanins, antioxidants that give berries their distinctive colors. They’ve also been connected to many health benefits. Several animal studies have demonstrated that whole cranberries and blueberries, as well as their extracts or juices, can help keep the liver healthy. Consuming these fruits for 3–4 weeks protected the liver from damage. Additionally, blueberries helped increase immune cell response and antioxidant enzymes.
Another experiment found that the types of antioxidants found commonly in berries slowed the development of lesions and fibrosis, the development of scar tissue, in the livers of rats. What’s more, blueberry extract has even been shown to stay healthy
4. GRAPES
Grapes, especially red and purple grapes, contain a variety of beneficial plant compounds. The most famous one is resveratrol, which has a number of health benefits. Many animal studies have shown that grapes and grape juice can benefit the liver. Studies have found that they can have various benefits, including lowering inflammation, preventing damage and increasing antioxidant levels. A small study in humans with NAFLD showed that supplementing with grape seed extract for three months improved liver function. However, since grape seed extract is a concentrated form, you might not see the same effects from consuming whole grapes. More studies are needed before taking grape seed extract for the liver can be recommended. Nonetheless, the wide range of evidence from animal and some human studies suggests that grapes are a very liver-friendly food.
5. BEETROOT JUICE
Beetroot juice is a source of nitrates and antioxidants called betalains, which may benefit heart health and reduce oxidative damage and inflammation. It’s reasonable to confirm the benefits of beetroot juice on liver health in humans.
6. CRUCIFEROUS VEGETABLES
Cruciferous vegetables like Brussels sprouts, broccoli and mustard greens are known for their high fiber content and distinctive taste. They are also high in beneficial plant compounds. Animal studies have shown Brussels sprouts and broccoli sprout extract increase levels of deto a tasty and healthy dish.
7. NUTS
Nuts are high in fats, nutrients — including the antioxidant vitamin E — and beneficial plant compounds. This composition is responsible for several health benefits, especially for heart health, but potentially also for the liver.
One six-month observational study in 106 people with non-alcoholic fatty liver disease found eating nuts was associated with improved levels of liver enzymes. What’s more, a second observational study found that men who ate small amounts of nuts and seeds had a higher risk of developing NAFLD than men who ate large amounts of nuts and seeds. While more high-quality studies are needed, preliminary data points to nuts being an important food group for liver health.
1. TEA
Tea is widely considered to be beneficial for health, but evidence has shown that it may have particular benefits for the liver.
One large Japanese study found that drinking 5–10 cups of green tea per day was associated with improved blood markers of liver health. A smaller study in non-alcoholic fatty liver disease (NAFLD) patients found drinking green tea high in antioxidants for 12 weeks improved liver enzyme levels and may also reduce oxidative stress and fat deposits in the liver.
Furthermore, another review found that people who drank green tea were less likely to develop liver cancer. The lowest risk was seen in people who drank four or more cups per day. A number of mouse and rat studies have also demonstrated the beneficial effects of black and green tea extracts. For example, one study in mice found that black tea extract reversed many of the negative effects of a high-fat diet on the liver, as well as improved blood markers of liver health. Nevertheless, some people, especially those who have liver problems, should exercise caution before consuming green tea as a supplement. That’s because there have been several reports of liver damage resulting from the use of supplements containing green tea extract.
2. GRAPEFRUIT
Grapefruit contains antioxidants that naturally protect the liver. The two main antioxidants found in grapefruit are naringenin and naringin. Several animal studies have found that both help protect the liver from injury. The protective effects of grapefruit are known to occur in two ways — by reducing inflammation and protecting cells.
Studies have also shown that these antioxidants can reduce the development of hepatic fibrosis, a harmful condition in which excessive connective tissue builds up in the liver. This typically results from chronic inflammation. Moreover, in mice that were fed a high-fat diet, naringenin decreased the amount of fat in the liver and increased the number of enzymes necessary for burning fat, which can help prevent excess fat from accumulating. Lastly, in rats, naringin has been shown to metabolize alcohol and counteract some of alcohol’s negative effects.
Thus far, the effects of grapefruit or grapefruit juice itself, rather than its components, have not been studied. Additionally, almost all studies looking at the antioxidants in grapefruit have been conducted in animals. Nevertheless, the current evidence points to keep your liver healthy by fighting damage and inflammation.
3. BLUEBERRIES AND CRANBERRIES
Blueberries and cranberries both contain anthocyanins, antioxidants that give berries their distinctive colors. They’ve also been connected to many health benefits. Several animal studies have demonstrated that whole cranberries and blueberries, as well as their extracts or juices, can help keep the liver healthy. Consuming these fruits for 3–4 weeks protected the liver from damage. Additionally, blueberries helped increase immune cell response and antioxidant enzymes.
Another experiment found that the types of antioxidants found commonly in berries slowed the development of lesions and fibrosis, the development of scar tissue, in the livers of rats. What’s more, blueberry extract has even been shown to stay healthy
4. GRAPES
Grapes, especially red and purple grapes, contain a variety of beneficial plant compounds. The most famous one is resveratrol, which has a number of health benefits. Many animal studies have shown that grapes and grape juice can benefit the liver. Studies have found that they can have various benefits, including lowering inflammation, preventing damage and increasing antioxidant levels. A small study in humans with NAFLD showed that supplementing with grape seed extract for three months improved liver function. However, since grape seed extract is a concentrated form, you might not see the same effects from consuming whole grapes. More studies are needed before taking grape seed extract for the liver can be recommended. Nonetheless, the wide range of evidence from animal and some human studies suggests that grapes are a very liver-friendly food.
5. BEETROOT JUICE
Beetroot juice is a source of nitrates and antioxidants called betalains, which may benefit heart health and reduce oxidative damage and inflammation. It’s reasonable to confirm the benefits of beetroot juice on liver health in humans.
6. CRUCIFEROUS VEGETABLES
Cruciferous vegetables like Brussels sprouts, broccoli and mustard greens are known for their high fiber content and distinctive taste. They are also high in beneficial plant compounds. Animal studies have shown Brussels sprouts and broccoli sprout extract increase levels of deto a tasty and healthy dish.
7. NUTS
Nuts are high in fats, nutrients — including the antioxidant vitamin E — and beneficial plant compounds. This composition is responsible for several health benefits, especially for heart health, but potentially also for the liver.
One six-month observational study in 106 people with non-alcoholic fatty liver disease found eating nuts was associated with improved levels of liver enzymes. What’s more, a second observational study found that men who ate small amounts of nuts and seeds had a higher risk of developing NAFLD than men who ate large amounts of nuts and seeds. While more high-quality studies are needed, preliminary data points to nuts being an important food group for liver health.