The liver is a powerful organ. It carries out several vital functions, including storing minerals, vitamins, and carbohydrates and producing bile, proteins, and cholesterol. Additionally, it degrades medications, alcohol, and metabolic wastes that are naturally occurring. Therefore, health maintenance depends on having a healthy liver. The top 11 foods to eat to maintain a healthy liver are listed below.

Coffee is one of the healthiest drinks to support liver function. This is fantastic news for all of my fellow coffee lovers. Even in people with liver issues, research has shown that drinking coffee helps prevent disease. For example, numerous studies have demonstrated that consuming coffee reduces the risk of cirrhosis, or long-term liver damage, in individuals with chronic liver disease.

Coffee consumption has beneficial effects on liver illness and inflammation. It may also lower liver cancer risk. The highest benefits are shown in those who consume at least three cups daily, and it’s even linked to lower mortality risk in those with chronic liver disease.

These benefits appear to result from its ability to inhibit the accumulation of collagen and fat, two of the primary indicators of liver damage. Additionally, coffee reduces inflammation and raises glutathione levels, an antioxidant. Free radicals, which the body naturally produces and can damage cells, are neutralized by antioxidants.

While coffee has many positive benefits, your liver will particularly appreciate that morning boost.

The incredible health benefits of tea are well known, but research suggests that the liver may benefit particularly from its consumption. For example, one Japanese study discovered a link between improved blood markers of liver health and consuming 10 cups of green tea daily.

According to a smaller study, including adults with non-alcoholic fatty liver disease (NAFLD), drinking green tea rich in antioxidants for 12 weeks reduced liver enzyme levels. It may also help lower oxidative stress and fat deposits in the liver. Furthermore, a different study discovered that green tea drinkers had a lower risk of liver cancer. Individuals who consume four or more cups daily showed the lowest risk.

Studies on mice and rats have also shown that black and green tea extracts have positive health effects. For example, research in rats found that black tea extract enhanced blood markers of liver health and reversed many of the harmful effects of a high-fat diet on the liver.

However, some people should use caution when taking green tea as a supplement, especially those who have liver issues. This is due to several complaints of liver damage from supplements containing green tea extract.

Grapefruit is rich in antioxidants that naturally protect the liver. The two primary antioxidants in grapefruit are naringin and naringenin. Several animal studies have demonstrated that both help protects the liver from injury. The protective effects of grapefruit are known to occur in two ways — by reducing inflammation and protecting cells.

Additionally, studies have revealed that these antioxidants can prevent the onset of hepatic fibrosis, a dangerous condition in which too much connective tissue accumulates in the liver. Chronic inflammation frequently causes this. Naringenin also reduced the amount of liver fat in mice fed a high-fat diet and increased the quantity of fat-burning enzymes, which can help prevent the buildup of extra fat. Finally, naringin has been demonstrated to increase alcohol metabolism and mitigate some of alcohol’s harmful effects in rats.

However, it should be noted that grapefruit or grapefruit juice’s effects have not yet been researched, only the impacts of its components. Additionally, most studies on the antioxidants in grapefruit were carried out on animals. Nevertheless, the available research suggests that consuming grapefruit regularly can maintain your liver healthy by reducing inflammation and damage.

Anthocyanins, antioxidants that give berries their characteristic colors, are found in blueberries and cranberries. They are associated with numerous health benefits. For example, whole blueberries and cranberries, as well as their juices and extracts, have been shown in many animal studies to support the liver’s health.

The liver was protected against harm by eating these fruits for 21 days. Blueberries also increased antioxidant enzymes and immune cell responsiveness. In addition, a different study showed that the types of antioxidants often found in blueberries prevented the growth of scar tissue and lesions in the livers of rats.

In addition, research in test tubes has demonstrated that blueberry extract can stop the growth of human liver cancer cells. Additional research is required to figure out whether this impact can be reproduced in humans. Nevertheless, you can ensure that your liver receives the antioxidants it needs to be healthy by including these berries regularly in your diet.

Several healthy plant compounds can be found in grapes, especially purple and red varieties. The most well-known is resveratrol, which provides several health advantages. In addition, numerous animal studies have demonstrated the liver-health benefits of grapes and grape juice. Studies show they can reduce inflammation, prevent liver damage, and boost antioxidant levels, among other advantages.

A small study on people with NAFLD found that using grape seed extract supplements for three months enhanced liver health. However, since grapeseed extract is concentrated, eating whole grapes might not have the same results. As a liver health supplement, more research is required before grapeseed extract can be advised. Regardless, a large body of evidence from studies on animals and some humans indicates that grapes are a particularly liver-friendly diet.

Beetroot juice contains nitrates and the antioxidant betalains, which may improve heart health and lessen inflammation and oxidative stress. Therefore, it makes sense to assume that consuming beets would similarly impact health. The majority of studies, nevertheless, employ beet juice. Beet juice can be made from scratch or purchased in supermarkets or online.

According to several rat studies, beetroot juice helps enhance natural detoxification enzymes and decrease oxidative damage and inflammation in the liver. However, although the results of animal studies are promising, no comparable human studies have been conducted.

Beetroot juice has been shown to have further positive health benefits in research on humans and animals. However, the advantages of beetroot juice on human liver health still require further research.

Opuntia ficus-indica, also referred to as the prickly pear, is a standard variety of edible cactus. The most popular products are its fruit and juice.

It has been used for a long time in traditional medicine to treat the following conditions:

This plant’s extract alleviated hangover symptoms in a 2004 study involving 55 participants. Participants reported decreased nausea, lack of appetite, and dry mouth. If they ingested the extract before consuming alcohol, detoxified by the liver, they were also half as likely to develop a bad hangover. The study concluded that these effects resulted from decreased inflammation, which frequently happens after consuming alcohol.

A second study in mice showed that when taken along with a pesticide known to be damaging to the liver, prickly pear extract helped regulate enzyme and cholesterol levels. Similar findings were seen in later research.

Meanwhile, in a more recent experiment, rats were used to test if prickly pear juice, as opposed to its extract, might counteract the harmful effects of alcohol. This study discovered that the juice helped maintain steady levels of antioxidants and inflammation while reducing the amount of oxidative damage and harm to the liver following alcohol use.

More research on humans is required, mainly using prickly pear fruit and juice instead of extract. Regardless, research has shown that prickly pear has beneficial effects on the liver.

Cruciferous vegetables have a reputation for being high in fiber and having a distinct flavor. Examples include broccoli, mustard greens, and Brussels sprouts. They are loaded with beneficial plant compounds as well.

Broccoli sprout and Brussels sprout extract have been found in animal experiments to enhance levels of detoxifying enzymes and shield the liver from harm. According to a 2016 study, mice given broccoli had a reduced risk of malignancies and fatty liver disease than mice in the control group.

According to a study on human liver cells, the effect persisted even after Brussels sprouts were cooked. While human trials are limited, cruciferous vegetables appear promising thus far as a healthy meal for the liver. To turn them into a delightful and nutritious dish, try lightly roasting them with garlic and drizzling lemon juice or balsamic vinegar with a dash of salt and pepper.

Olive oil is a healthy fat due to its various health benefits, including positive influences on heart, metabolic, and liver health.

One short trial with 11 NAFLD patients discovered that taking one teaspoon (6.5 ml) of olive oil daily reduced liver fat and enzyme levels. It also increased levels of a protein linked to favorable metabolic benefits. Additionally, the subjects’ livers had better blood flow and accumulated less fat.

Similar benefits of olive oil consumption in humans have been discovered in several more recent studies, including decreased liver fat buildup, increased insulin sensitivity, and reduced blood levels of liver enzymes. The initial phase of liver disease includes fat accumulation in the liver. Therefore, olive oil is a crucial component of a balanced diet because of its beneficial effects on liver fat and other health-related issues.

Nuts are rich in healthy fats and vitamins, including the antioxidant vitamin E and other plant compounds. As a result, there are countless health benefits, mainly for the heart and possibly the liver, resulting from its composition.

According to a 2019 study, eating more nuts is linked to a lower risk of non-alcoholic fatty liver disease. Additionally, a second observational study discovered that males who consumed more nuts and seeds had a decreased chance of developing NAFLD than those who consumed fewer foods. Preliminary evidence suggests that nuts are a crucial dietary group for liver health, though more high-quality studies are required.

Among all nut varieties, walnuts are one of the best for preventing fatty liver disease. This is because they contain more fatty acids and antioxidants. The highest concentration of polyphenol antioxidants and omega-6 and omega-3 fatty acids is in walnuts.

Omega-3 fatty acids are good fats that decrease inflammation and have been linked to a lower risk of heart disease. They are found in fatty fish. According to a 2016 study, people with non-alcoholic steatohepatitis or fatty liver disease benefited from omega-3 fatty acids’ ability to reduce triglycerides and liver fat.

Even though eating fish high in omega-3 fatty acids seems to be good for your liver, there are other factors to consider. Another crucial factor is the proportion of omega-3 to omega-6 lipids.

The dietary guidelines for omega-6 fats, which are present in many plant oils, are typically exceeded by most Americans. In addition, a high omega-6 to omega-3 ratio can encourage the onset of liver disease. You should therefore limit your consumption of omega-6 fats as well.