Liver health tips -
Avoid toxins. Toxins can injure liver cells. Limit direct contact with toxins from cleaning and aerosol products, insecticides, chemicals, and additives. When you do use aerosols, make sure the room is ventilated, and wear a mask.
Use alcohol responsibly. Alcoholic beverages can create many health problems. They can damage or destroy liver cells and scar your liver. Talk to your doctor about what amount of alcohol is right for you. You may be advised to drink alcohol only in moderation or to quit completely. Avoid the use of illicit drugs.
In , nearly 24 million Americans aged 12 or older were current illicit drug users, meaning they had used an illicit drug during the month prior to the survey interview. This estimate represents 9. Avoid contaminated needles.
You ought to follow up with a medical practitioner and seek testing following any type of skin penetration involving sharp instruments or needles. Unsafe injection practices, though rare, may occur in a hospital setting, and would need immediate follow-up. Also, use only clean needles for tattoos and body piercings.
For example, razors, toothbrushes and nail clippers can carry microscopic levels of blood or other body fluids that may be contaminated. Practice safe sex. Unprotected sex or sex with multiple partners increases your risk of hepatitis B and hepatitis C.
Wash your hands. Use soap and warm water immediately after using the bathroom, when you have changed a diaper, and before preparing or eating food.
The two main antioxidants found in grapefruit are naringenin and naringin. The protective effects of grapefruit are known to occur in two ways — by reducing inflammation and protecting cells.
According to a analysis , studies have also shown that these antioxidants can help reduce the development of hepatic fibrosis. Hepatic fibrosis is a harmful condition in which excessive connective tissue builds up in the liver.
This typically results from chronic inflammation. The effects of grapefruit or grapefruit juice itself, rather than its components, have not been studied. Additionally, almost all studies looking at the antioxidants in grapefruit have been conducted in animals, according to the analysis.
Nevertheless, the current evidence suggests that grapefruit may benefit liver health by helping prevent damage and inflammation. Blueberries and cranberries contain anthocyanins , which are antioxidants that give berries their distinctive colors.
One study found that taking a cranberry supplement for six months improved hepatic steatosis, or fatty liver, in people with NAFLD. But more studies are needed to determine whether this effect can be replicated in humans.
Making these berries a regular part of your diet is a good way to help make sure your liver is supplied with the antioxidants it needs to stay healthy. Grapes , especially red and purple grapes, contain various beneficial plant compounds that may benefit liver health.
More studies are needed before taking grapeseed extract to promote liver health can be recommended. Prickly pear Opuntia ficus-indica is a popular type of edible cactus.
People commonly consume the fruit and its juice. It has long been used in traditional medicine as a treatment for the following conditions:. A study found that the extract of this plant might help manage symptoms of a hangover. Prickly pear might also protect the liver from alcohol toxicity, with its anti-inflammatory and antioxidant properties.
More human studies are needed, especially using prickly pear fruit and juice rather than extract. But studies so far have demonstrated that prickly pear positively affects the liver. Beetroot juice is a source of nitrates and antioxidants called betalains.
Animal studies have shown that beet juice may help reduce oxidative damage and inflammation of the liver. However, while animal studies look promising, more studies are needed to confirm the benefits of beetroot juice on human liver health.
Cruciferous vegetables are known for their high fiber content and distinctive taste. Studies suggest that cruciferous vegetables contain certain compounds that alter the detoxification process and protect against harmful compounds.
In a study , mice that were fed broccoli developed fewer tumors or fatty liver disease than the mice in the control group. Though human studies are limited, cruciferous vegetables look promising as a beneficial food for liver health. Nuts are rich in several key nutrients , including:.
These nutrients are responsible for several health benefits. A study found a diet higher in nuts to be associated with a reduced risk of NAFLD. While more high quality studies are needed, preliminary data points to nuts being an important food group for liver health.
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 analysis found that omega-3 fatty acids helped lower liver fat and triglycerides in those with NAFLD or nonalcoholic steatohepatitis.
While consuming omegarich 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 and butter.
So, in addition to adding more heart-healthy omega-3 fats to your diet, it may also be a good idea to reduce your intake of omega-6 fats that promote inflammation. Olive oil is considered a healthy fat because of its many health benefits, including positive effects on the heart and metabolic health.
It also positively affects the liver. According to a study from , following a Mediterranean diet rich in olive oil could be associated with a reduced risk of fatty liver in older adults. Several other studies have found similar effects of olive oil consumption in humans, including less fat accumulation in the liver and improved blood levels of liver enzymes.
Fat accumulation in the liver is part of the first stage of liver disease. Including more nutrient-dense foods in your diet is a simple but effective way to improve the health of your liver. This is because many foods contain compounds like antioxidants , which can support liver health by reducing inflammation, easing oxidative stress, and preventing cell damage.
Some foods are also high in fiber , which can help promote weight management and ensure that your liver is functioning properly. Additionally, other foods may contain nutrients like protein or healthier fats, which could be beneficial for the treatment or prevention of other conditions associated with liver disease , such as diabetes.
In addition to making changes to your diet, you can take several other to keep your liver healthy. A few examples include :.
Many foods contain specific compounds or antioxidants that have been shown to support liver function. A few examples include grapefruit, blueberries, cranberries, fatty fish, olive oil, and cruciferous vegetables like broccoli or Brussels sprouts.
Consuming certain foods in excess is associated with an increased risk for NAFLD. You should try to limit your intake of the following foods to help keep your liver healthy:. In particular, some studies in humans and animals suggest that green tea , coffee , and beetroot juice may help promote liver function.
The 11 foods listed above have demonstrated beneficial effects on the liver. These benefits include the following:.
Incorporating these foods into your diet is a natural and healthy way to help keep your liver functioning at its best. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
VIEW ALL HISTORY. This article is based on scientific evidence, written by experts and fact checked by experts. Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.
This article contains scientific references. The numbers in the parentheses 1, 2, 3 are clickable links to peer-reviewed scientific papers. The foods you consume are important for your liver health.
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Lier are always Lievr in our diet to make our skin Oral medication for diabetic neuropathy or to Red pepper jelly our immunity. Uealth do we iLver have a thought about a healthy liver? Good nutrition can help to keep your liver function normal and healthy. The liver is the powerhouse and the main filter of our body. When you eat food, it is broken down into the stomach and intestine by various enzymes, proteins, and bile which is produced by the liver.
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