Super Foods for the Liver

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The liver is a large, meaty organ that sits on the right side of the belly. Weighing about 3 pounds, the liver is reddish-brown in color and feels rubbery to the touch. Normally you can’t feel the liver, because it’s protected by the rib cage.

The liver has two large sections, called the right and the left lobes. The gallbladder sits under the liver, along with parts of the pancreas and intestines. The liver and these organs work together to digest, absorb, and process food.

The liver’s main job is to filter the blood coming from the digestive tract, before passing it to the rest of the body. The liver also detoxifies chemicals and metabolizes drugs. As it does so, the liver secretes bile that ends up back in the intestines. The liver also makes proteins important for blood clotting and other functions.

The liver plays a very vital role in the body, so it is only proper and imperative to take care of it by giving it the right kind of food at all times.

In this article, you will be getting to know some super foods for the liver that will enable it to always perform optimally.

Coffee

You might be wondering why coffee because of the level of caffeine present in it, but yes coffee in one of the super foods for the Liver.

Coffee is one of the best beverages you can drink to promote liver health.

Studies have shown that drinking coffee protects the liver from disease, even in those who already have problems with this organ.

For example, studies have repeatedly shown that drinking coffee helps lower the risk of cirrhosis, or permanent liver damage, in people with chronic liver disease

Drinking coffee may also help reduce the risk of developing a common type of liver cancer, and it has positive effects on liver disease and inflammation. It’s even associated with a lower risk of death in people with chronic liver disease, with the greatest benefits seen in those who drink at least three cups per day.

These benefits seem to stem from its ability to prevent the buildup of fat and collagen, two of the main markers of liver disease.

Coffee also decreases inflammation and increases levels of the antioxidant glutathione. Antioxidants neutralize harmful free radicals, which are produced naturally in the body and can cause damage to cell

Tea

Tea another super food that is widely considered to be beneficial for health and evidence has shown that it may have particular benefits for the liver.

One Japanese study found that drinking 10 cups of green tea per day was associated with improved blood markers of liver health.

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.

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.

Grapes

Grapes, especially red and purple grapes are delicious and contain a variety of beneficial plant compounds. The most famous one is resveratrol, which has a number of health benefits.

Many studies have shown that grapes and grape juice can benefit the liver these studies have shown that they can have various benefits, including lowering inflammation, preventing damage and increasing antioxidant levels.

A small study with Non-alcoholic Fatty Liver Disease (NAFLD) showed that supplementing with grape seed extract for 3 months helped improve 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.

Beetroot juice

This red herby 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 assume that eating beets themselves would have similar health effects. However, most studies use beetroot juice.

Grapefruit

Grapefruit contains antioxidants that naturally protect the liver. The two main antioxidants found in grapefruit are naringenin and naringin.

The protective effects of grapefruit are known to occur in two ways — by helping reduce inflammation and protect cells.

Studies have also shown that these antioxidants can help 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.

Studies have shown that grapefruit are a good way to keep your liver healthy by helping prevent damage and inflammation.

Cruciferous Vegetable

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.

Studies have shown Brussels sprouts and broccoli sprout extract help increase levels of detoxification enzymes and protect the liver from damage.

Another study in human liver cells found that this effect remained even when Brussels sprouts when cooked

Cruciferous vegetables look promising as a beneficial food for liver health.

Try lightly roasting them with garlic and lemon juice or balsamic vinegar to turn them into a tasty and healthy dish.

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.

A 2019 study found a diet higher in nuts to be associated with a decreased risk of nonalcoholic fatty liver disease.

What’s more, a second observational study found that men who ate small amounts of nuts and seeds had a higher risk for 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.

Fatty Fish

Fatty fish contain, omega -3 fatty acids which are healthy fats that help reduce inflammation and have been associated with a lower risk of heart disease.

A 2016 analysis found that omega 3 fatty acids helped lower liver fat and triglycerides in those with nonalcoholic fatty liver disease or nonalcoholic steatohepatitis.

While consuming omega-3-rich fatty fish appears to be beneficial for your liver, adding more omega-3 fats to your diet is not the only thing to consider.

The ratio of omega-3 fats to omega-6 fats is also important.

Most people exceed the intake recommendations for omega-6 fats, which are found in many plant oils. An omega-6 to omega-3 ratio that’s too high can promote the development of liver disease.

Therefore, it’s a good idea to reduce your intake of omega-6 fats, too.

Olive Oil

Olive oil is considered a healthy fat because of its  many health benefits, including positive effects on heart and metabolic health. However, it also has positive effects on the liver.

One small study in 11 people with NAFLD found that consuming one teaspoon (6.5 ml) of olive oil per day improved liver enzyme and fat levels.

It also raised levels of a protein associated with positive metabolic effects.

The participants also had less fat accumulation and better blood flow in the liver.

Several more recent studies have found similar effects of olive oil consumption in humans, including less fat accumulation in the liver, improved insulin sensitivity, and improved blood levels of liver enzymes.

Fat accumulation in the liver is part of the first stage of liver disease. Therefore, olive oil’s positive effects on liver fat, as well as other aspects of health which makes it a valuable part of a healthy diet.

These are just a few of the foods that your Liver can gain a whole lot of nutritional value from, why not inculcate some of these foods into your diet so you can the best of them for your Liver.