The liver is a powerhouse of an organ.
It conducts a range of vital duties, ranging from manufacturing proteins, cholesterol, and bile to storing vitamins, minerals, and even carbs.
It also breaks down poisons including alcohol, medicines, and natural byproducts of metabolism. Keeping your liver in good shape is vital for maintaining health.
This article includes the 6 recommended foods to eat to maintain your liver healthy.
1. Coffee
Coffee is one of the best ways to keep your liver in good condition.
Even those who have already been diagnosed with liver disease can benefit from drinking coffee, according to research.
In those with chronic liver illness, for example, regular coffee consumption has been found to reduce the chance of cirrhosis, or permanent liver damage.
A frequent type of liver cancer may also be reduced by drinking coffee, as it has beneficial effects on liver illness and inflammation.
People with chronic liver disease had a decreased mortality rate when they consume at least three cups of tea each day, and the advantages are highest for those who do.
Its capacity to prevent the formation of fat and collagen, two of the key indicators of liver disease, appears to be responsible for these advantages.
Coffee also reduces inflammation and boosts glutathione levels, two important antioxidants. Oxidative stress can cause cell damage if it is not neutralized by antioxidants.
Coffee has numerous health benefits, but your liver will especially appreciate the morning boost you get from your favorite caffeinated beverage.
2. Tea
In general, tea is thought to be advantageous to one’s health, but recent research suggests that it may be especially beneficial to one’s liver.
A Japanese study discovered that drinking 10 cups of green tea a day was linked to better liver health.
People with nonalcoholic fatty liver disease (NAFLD) who drank green tea high in antioxidants for 12 weeks saw an improvement in liver enzyme levels, as well as a reduction in oxidative stress and fat deposits in their livers.
Another study indicated that green tea drinkers had a lower risk of liver cancer. People who consumed four or more cups of coffee a day had the lowest risk of developing the disease.
It has also been shown that the extracts of black and green tea can have positive effects on mice and rats.
It has been observed that black tea extract can help reverse some unfavorable effects of a high-fat diet on the liver and enhance blood markers of liver health in rats.
A few people, particularly those with a history of liver disease, may want to be cautious before taking green tea supplements.
Because of the numerous instances of liver damage caused by supplements containing green tea extract, this is a precaution that should be taken.
3. Grapefruit
As a natural liver protector, grapefruit is a good source of antioxidants Grapefruit contains naringenin and naringin, two of the most potent antioxidants in the fruit.
Both have been shown in numerous studies on animals to aid in liver injury prevention.
Grapefruit has been shown to have both anti-inflammatory and cell-protective properties.
Hepatic fibrosis, a dangerous disorder characterized by an overgrowth of connective tissue in the liver, may be slowed by these antioxidants, according to research. Chronic inflammation is a common cause of this.
In addition, naringenin reduced liver fat accumulation in mice fed a high-fat diet while increasing the number of fat-burning enzymes required, suggesting that it may help prevent fat buildup.
The ability to metabolize alcohol and prevent some of the deleterious effects of alcohol has been proven in rats by naringin.
There have been no studies to date on the effects of grapefruit or grapefruit juice itself, rather than its individual components. In addition, practically all research into grapefruit’s antioxidants has been conducted on animals.
As a matter of fact, recent research suggests that grapefruit may be a smart strategy to protect your liver against damage and inflammation.
4. Blueberries and cranberries
It is anthocyanins, the antioxidants that give blueberries and cranberries their characteristic colors, that are responsible for their health benefits. Many health benefits have also been connected to them.
For many years, it has been shown via numerous research projects on animals that the liver benefits from consumption of cranberries and blueberries in both whole and juiced form.
For a period of 21 days, regular consumption of these fruits helped to keep the liver healthy. The antioxidant enzymes and immune cell response were also boosted by blueberries.
There is another study out there showing that the sort of antioxidant frequently found in blueberries slows down the formation of lesions and scar tissue in rats’ livers.
The cancer-fighting properties of blueberry extract have also been proven in test-tube research. If this effect can be replicated in humans, further research is needed.
Making these berries a regular part of your diet will help ensure that your liver receives the antioxidants it needs to remain healthy.
5. Grapes
Red and purple grapes, in particular, are particularly rich in health-promoting phytochemicals. The most well-known of them is resveratrol, which has been linked to a variety of positive health outcomes.
Grapes and grape juice have been found to have positive effects on the liver in numerous animal experiments.
For example, they can reduce inflammation, protect against damage and boost antioxidant levels in the bloodstream.
NAFLD patients who took grapeseed extract for three months saw an improvement in liver function, according to a small study.
Consuming grapes in their complete form may provide the same benefits as taking grapeseed extract, but it is a concentrated form. Before grapeseed extract may be suggested for promoting liver health, more research is required.
The vast majority of animal and some human research show that grapes are an excellent liver-healthy meal.
6. Prickly pear
An edible cactus known as the prickly pear, Opuntia ficus-indica, is widely consumed. The most popular products are its fruit and juice.
Traditionally, it has been used to treat the following conditions:
Liver disease is exacerbated by sores and ulcers.
According to a study conducted in 2004, which included 55 participants, this plant’s extract helped alleviate hangover symptoms.
Their nausea, dry mouth, and lack of appetite were all reduced. When they took the extract before drinking alcohol, they were also less likely to suffer from a severe hangover.
A decrease in inflammation was found to be responsible for these outcomes, according to the research.
When a pesticide known to impair the liver was consumed at the same time as prickly pear extract, enzyme and cholesterol levels were normalized in the mice. Similar findings were found in subsequent research.
Studying mice, researchers found that prickly pear juice, not extract, was more successful in counteracting the harmful effects of alcohol than extract.
According to the results of this study, drinking grapefruit juice after consuming alcohol reduced the amount of oxidative damage and liver injury while maintaining antioxidant and inflammatory levels.
Prickly pear fruit and juice should be used in future human research rather than extract. Despite this, prickly pear has been shown to have favorable effects on the liver in previous research.
