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Healthy Foods That Protect Your Liver

By Vikas Chandra Das
23 November 2022, 12:48 PM

The liver is responsible for managing all fats, proteins and carbohydrates ingested by humans. It also controls the production of many other fats and proteins that are important for bodily function. There are many foods and drinks you can consume to protect your liver.

Liver health is important for overall health. An unhealthy liver can lead to liver malfunction and metabolic disorders. Type 2 diabetes is the most common cause of liver malfunction. While it may not be possible to control all risk factors, eating certain foods and drinks can help promote liver health.

This article discusses the best foods for liver health, including their beneficial effects on the organ.

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Cruciferous Vegetables

Green leafy vegetables such as spinach, broccoli, kale, lettuce, cabbage, collard greens are packed with a powerful antioxidant called glutathione and are rich with Vitamins A, C & K that helps in the purification of the liver.

Broccoli sprouts are rich in sulforaphane and other compounds that detoxifies and protects the liver from damage.

Beetroot juice contains nitrates and also acts as an antioxidant that reduces inflammation.

Avocado is another amazing superfood containing a good amount of different vitamins, minerals which improves the overall health of the liver.

One of the main functions of the liver is to control the blood clot formation in the body and Vitamin K plays a vital role in its functioning so include foods that contain Vitamin K. 


Grapefruit contains antioxidants such as naringenin and naringin that naturally protect the liver. It helps in reducing inflammation, preventing oxidative damage thus protecting cells. Not only that, studies have also shown that these antioxidants can help in reducing the development of hepatic fibrosis, a harmful condition in which excessive connective tissue builds up in the liver. This results from chronic inflammation. Also, naringin helps the liver metabolise alcohol and protect it against some of its adverse effects.

Berries such as blueberries, strawberries, raspberries and cranberries are rich in fibre. They contain anthocyanins that reduces inflammation and protects the liver from oxidation and slows down the risk of fibrosis. 

Grapes, especially red and purple grapes, contain resveratrol and a variety of beneficial plant compounds which have numerous health benefits.

Apples are also fibre rich and help in eliminating toxins from the body and provide support to the digestive tracts.

Additionally, a glass of warm water with lemon can act as a liver detoxifier. 


Nuts are high in fats, nutrients like the antioxidant vitamin E, and beneficial plant compounds.

Almonds are a good source of Vitamin E, a nutrient that research suggests may help protect against fatty liver. 

Walnuts are a rich source of an amino acid known as arginine that supports in cleansing the liver. Walnuts particularly contain a high level of plant-compounds. Black walnuts help to oxygenate blood in the liver.

Also another study indicates that a higher intake of nuts is associated with a decreased risk of NAFLD, particularly in men.

Fatty Fishes

Healthy fats help reduce inflammation and lower your risk of heart disease. Fatty fish ensues the same. It contains omega-3 fatty acids that help reduce liver fat and triglycerides in patients with non-alcoholic fatty liver disease or non-alcoholic steatohepatitis.

Eating fatty fish rich in omega-3s benefits the liver, but adding omega-3 fats to your diet isn't the only thing to consider, the ratio of omega-3 fats to omega-6 fats is also important.

Tea & Coffee

Green tea contains a type of antioxidant called catechins. Antioxidants are known to improve enzyme levels and reduce oxidative stress and liver fat.

Coffee, also another beverage that you can drink to promote liver health. Studies have repeatedly shown that drinking coffee reduces the risk of cirrhosis or permanent liver damage in people with chronic liver disease. These benefits likely derive from their ability to prevent the accumulation of fat and collagen, two major markers of liver disease. Coffee also reduces inflammation and increases levels of the antioxidant glutathione. Antioxidants are naturally produced in the body and neutralise harmful free radicals that can damage cells.


Turmeric is the most powerful spice that helps maintain a healthy liver by protecting against liver damage and regenerating healthy liver cells.It also increases the natural production of bile. Turmeric also prevents the accumulation of fat in the liver, which can lead to conditions such as fatty liver and cirrhosis.

Garlic contains certain sulphur compounds that activate liver enzymes responsible for flushing out toxins and waste from the body.It also contains selenium, which protects the liver against damages.

Olive Oil

Olive oil is considered a healthy fat that keeps your heart healthy. 


The liver is a vital organ with many important functions, and it's a good idea to do everything you can to protect it.

The above foods keep your liver healthy by increasing antioxidants, detoxifying enzymes and harmful toxins

Incorporating these foods into your diet is a natural and healthy way to keep your liver functioning optimally.


1. What supplements are good for liver repair?

Milk thistle is one the most popular liver supplements for treating and repairing the liver thanks to its amazing seeds, which contain a flavonoid called silymarin. Others include Artichoke Leaf, Turmeric Root, Dandelion Root, Yellow Dock Root.

2. What foods can damage your liver?

Too much refined sugar and high-fructose corn syrup causes a fatty buildup that can lead to liver disease. Some studies show that sugar can be as damaging to the liver as alcohol, even if you're not overweight. It's one more reason to limit foods with added sugars, such as soda, pastries, and candy.

3. What are the symptoms of fatty liver disease?

  • Abdominal pain or a feeling of fullness in the upper right side of the abdomen (belly).
  • Nausea, loss of appetite or weight loss.
  • Yellowish skin and whites of the eyes (jaundice).
  • Swollen abdomen and legs (edema).
  • Extreme tiredness or mental confusion.
  • Weakness

4. Which is the doctor to consult for liver related issues?

A hepatologist treats disorders of the liver and its associated organs while a gastroenterologist treats disorders of the entire digestive system, including the liver. 

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