The liver is our body's powerhouse. It performs multiple tasks, from producing proteins, cholesterol, and bile to storing vitamins and minerals. It also breaks down toxins, and natural byproducts of metabolism. In this article, we have listed 5 best foods to incorporate in your diet to keep your liver healthy.
Coffee
Studies show that drinking coffee protects the liver from disease. So much so, that it also helps the organ with existing problems. It is considered to be one of the best beverages to promote liver health. Regular coffee consumption 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 has positive effects on liver disease and inflammation. Coffee is also 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. Coffee decreases inflammation, increases levels of the antioxidant glutathione, and neutralises harmful free radicals.
Grapefruit
This miracle fruit contains antioxidants that naturally protect the liver. The two main antioxidants to be found in grapefruit are naringenin and naringin. They both help protect the liver from injury, according to animal studies. Grapefruit protects cells and reduces inflammation. Its antioxidants help reduce the development of hepatic fibrosis – a harmful condition in which excessive connective tissue builds up in the liver.
Blueberries
Blueberries contain anthocyanins, a particular set of antioxidants that not only give them their distinctive colour, but are also connected to several health benefits.
A study showed that consuming the fruits for 21 days protected the liver from damage. They helped increase immune cell response and antioxidant enzymes. Another experiment found that the types of antioxidants found commonly in blueberries slowed the development of lesions and fibrosis, the development of scar tissue, in the livers of rats. Making them a regular part of your diet is a good way to help make sure your liver is supplied with the antioxidant it needs to stay healthy.
Nuts
Nuts are high in fats and nutrients including 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 recent study found a diet rich with nuts to be associated with a decreased risk of nonalcoholic fatty liver disease. Nut intake has been associated with improved liver enzyme levels in people with NAFLD.
Olive Oil
One of the healthier fats, olive oil has multiple health benefits, including positive effects on the heart and metabolic health. It also has positive effects on the liver. A study conducted in 11 people with NAFLD revealed that consuming one teaspoon of olive oil per day improved liver enzyme and fat levels. It also raised levels of a protein associated with positive metabolic effects. Other studied effects of olive oil consumption include less fat accumulation in the liver, improved insulin sensitivity, and improved blood levels of liver enzymes.
