1. Coffee

Coffee is a great beverage that promotes liver health. Studies have shown that drinking coffee helps lower the risk of permanent liver damage or cirrhosis in people with chronic liver disease (1, 2, 3). Drinking coffee also reduces the risk of liver cancer and has positive effects on liver inflammation and infection.

These benefits are due to its ability to prevent the build-up of fat and collagen, two significant markers of liver disease (2).

2. Tea

Tea is known to have immense benefits for health. However, recent evidence shows that it may be particularly beneficial for the liver.

A Japanese study found that a daily intake of 10 cups of green tea significantly improved blood markers of liver health (3).

Another study found that people with non-alcoholic fatty liver disease found that consumption of green tea high in antioxidants for 12 weeks improved liver enzyme levels and reduced fat deposits in the liver (4).

3. Grapefruit

Grapefruit contains antioxidants that help protect the liver. The major antioxidants in grapefruit are naringin and naringenin.

Grapefruit protects the liver in two ways — by protecting the cells and by reducing inflammation.

Research has shown that these antioxidants can impede the onset of hepatic fibrosis. This is a harmful condition characterized by the build-up of excessive connective tissue in the liver. This, in most cases, is a result of chronic inflammation (1, 4, 5).

4. Blueberries and cranberries

Berries contain a lot of antioxidants, which protect the liver from damage. In addition, the antioxidants in berries even help improve antioxidant and immune responses (6, 7).

5. Beetroot juice

Beetroot juice is a healthy source of nitrates and betalains. Betalains are antioxidants beneficial to heart health and reduce inflammation and oxidative damage (8).

It wouldn’t be out of line to assume that eating beets would have the same health effects. But then, most research studies use beetroot juice. You can juice the beets all by yourself or purchase the juice from the store.

6. Cruciferous vegetables

Cruciferous vegetables such as broccoli, Brussels sprouts, and mustard greens are known for their distinctive taste and high fiber content. They also contain a lot of beneficial phytocompounds.

Animal studies have shown that broccoli sprout and brussels sprouts extract increase detox enzymes and protect the liver from damage (9, 10).

7. Nuts

Nuts contain plenty of fats, vitamins E, and many beneficial plant compounds.

This nutrient composition has many health benefits, primarily for heart health and the liver (11).

A study conducted in 2019 found that a diet containing plenty of nuts was associated with a reduced risk of nonalcoholic fatty liver disease (11).

Takeaway

Your liver is a vital organ with many essential functions. Therefore, it is of utmost importance that you do what you can to protect it.

The foods listed in this article are beneficial to the liver in different ways. These include:

· Low risk of liver cancer and liver disease

· High levels of antioxidants and detoxification enzymes

· Adequate protection against toxins

Adding these foods to your diet helps protect your liver naturally and keep it functioning as well as it should.