Choosing foods that are good for the liver can help a person avoid potential health issues in the future. Liver supplements claim to help people maintain a healthy liver. Learn more about whether liver supplements work and how to keep a liver healthy, here.

Research shows that fatty liver disease, particularly nonalcoholic fatty liver disease, can run in families. Genetics may play a large role in the…. People can often manage fatty liver disease by making dietary changes.

Learn which foods to include and avoid in a diet for fatty liver disease. What are micronutrients? Read on to learn more about these essential vitamins and minerals, the role they play in supporting health, as well as….

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Medically reviewed by Jerlyn Jones, MS MPA RDN LD CLT , Nutrition — By Jon Johnson — Updated on January 24, Top foods and drinks for liver health. Foods to avoid. Frequently asked questions. How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations.

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Here are 10 of the best foods for liver health, and other tips for preventing liver disease. Following a diet rich in fruits and vegetables , including berries, leafy greens, and cruciferous vegetables , is one of the best ways to care for your liver from the inside out.

Fruits and vegetables are concentrated in liver-protective nutrients such as fiber , vitamins, minerals, and plant compounds.

Fiber-rich foods , like fruits and vegetables, help prevent and reduce fat accumulation in the liver by increasing satiety, which can help promote fat loss. Anti-inflammatory and antioxidant substances found in fruits and vegetables, such as carotenoids and polyphenols, can help prevent inflammation-related liver injury.

Diets rich in fruits and vegetables, such as the Mediterranean diet , have been shown to be effective in preventing and treating fatty NAFLD.

Ginger is a root derived from the Zingiber officinale plant. Its consumption is linked to a variety of benefits, including improved liver health. Ginger contains a number of anti-inflammatory and antioxidant compounds, such as gingerols and shogaols, that may benefit people with certain liver conditions, such as NAFLD.

These compounds may help prevent and improve liver diseases by reducing oxidative stress and the production of proinflammatory substances that may otherwise lead to cellular damage. In a study that included 46 people with NAFLD, treatment with 1, milligrams mg of ginger powder per day for 12 weeks led to significant reductions in markers of inflammation and liver disease, including the liver enzyme alanine aminotransferase ALT , fetuin-A, and C-reactive protein CRP , compared to placebo treatment.

Ginger powder and fresh ginger can be added to a number of sweet and savory dishes, making it a smart kitchen ingredient for those with liver conditions. Like ginger, garlic is packed with liver-supportive substances, including allicin, allinin, and ajoene, which have powerful antioxidant and anti-inflammatory effects in the body.

Regularly consuming garlic may help improve liver health in people with liver disease and even reduce the risk of liver cancer. A study that included 90 people with NAFLD showed that the group who were supplemented with 1, mg of garlic powder per day for 12 weeks had lower levels of the liver enzymes ALT and aspartate aminotransferase AST as well as significant reductions in liver fat compared to a placebo group.

Additionally, studies show that regularly eating raw garlic may lower the risk of liver diseases, such as NAFLD and liver cancer, in certain populations. Chia seeds and flaxseeds are incredibly rich in fiber, which is important for people with liver disease.

High-fiber foods can help protect against liver disease by reducing overall calorie consumption and supporting healthy body weight, as well as stimulating the growth of beneficial bacteria in the gut, which can reduce inflammation and protect against liver injury.

Flax seed consumption has also been shown to decrease markers of liver disease and liver fat accumulation in people with NAFLD and may help protect against liver cancer.

Olive oil has high levels of monounsaturated fats and antioxidants, which may help reduce the accumulation of fat in the liver, lower the risk of heart disease in people with liver conditions like NAFLD, and prevent liver disease.

The protective effect of olive oil against NAFLD was greatest in people with obesity. Moreover, the antioxidant compounds found in olive oil could help promote general liver health by protecting liver cells against oxidative damage and preventing inflammation.

Seafood is rich in liver-protective nutrients, such as anti-inflammatory fats, and antioxidant nutrients, like selenium and vitamin E. Studies show that diets rich in seafood may help reduce liver fat and protect against liver diseases like NAFLD and liver cancer.

Coffee and some types of tea, such as green tea, are rich in antioxidants. Drinking coffee and certain types of tea has been shown to be protective against liver conditions such as liver cancer. High consumption of coffee and green tea has been linked to a significant reduction in liver cancer risk as well as other liver diseases.

Eating more cocoa products, like chocolate , may help protect the health of your liver. Some research suggests that chocolate consumption can help lower liver enzyme levels and improve other aspects of health in people with liver disease.

Legumes, like lentils and beans , are rich in fiber, a nutrient that supports the health of the liver. They are also a good source of antioxidants. Studies show that adding legumes to your diet could help protect liver health by reducing body weight, decreasing liver enzymes, lowering blood pressure levels, and more.

Nuts and seeds are highly nutritious and may help decrease the risk of liver diseases such as NAFLD when consumed regularly as part of a healthy diet. However, certain nuts, such as imported peanuts, can be contaminated with toxins called aflatoxins, which can be dangerous for people with liver disease.

While a diet high in nutrient-dense foods can help protect the health of your liver and support optimal liver function, consuming certain foods and beverages too often could trigger and worsen liver conditions.

The following foods and drinks should be kept to a minimum for optimal liver health:. Though not all risk factors for liver disease are within your control, cutting back on the foods and drinks listed above can help protect your liver.

Here are a few ways to incorporate liver-healthy foods into your diet:. Adding nutritious foods to your meals and snacks can help support your liver and reduce your risk of a number of health conditions. In addition to following a healthy diet, other factors can positively influence liver health.

The following lifestyle modifications can help protect against liver disease and promote overall liver health:. Following a healthy diet and lifestyle and protecting your liver by avoiding medication overuse and toxins like cigarette smoke can help keep your liver healthy and reduce your risk of liver diseases.

Adding certain foods to your diet, such as fruits, vegetables, ginger, garlic, and seafood, can help promote liver health by reducing inflammation, protecting against cellular damage, and lowering liver disease markers.

Following a nutrient-dense, well-rounded diet and leading a healthy lifestyle by avoiding practices known to negatively impact the liver, such as excessive drinking, is an easy way to support and protect the liver and promote overall health.

Kalra A, Yetiskul E, Wehrle CJ, Tuma F. Learn more about the powerful effects of antioxidants on heart health here and brain health here. Packed with a herculean amount of fibre and antioxidants, this vegetable has truly earned its place on this list of liver loving foods.

Do any search online and artichoke will come up as a superhero! Try rustling up an artichoke soup, salad, or roast them to unlock the full-spectrum of their stunning flavours.

Oily fish, coffee and walnuts: Dietary treatment for nonalcoholic fatty liver disease. World Journal of Gastroenterology. Beneficial effects of naringenin in liver diseases: Molecular mechanisms. World journal of gastroenterology. Review of natural products with hepatoprotective effects.

A multi-center, double-blind, randomised study of the Lavender oil preparation Silexan in comparison to Lorazepam for generalized anxiety disorder. Common antioxidant may guard against liver disease: PQQ is found in kiwi fruit, soy and celery.

htm [Accessed 17 May ]. Keri Filtness has worked in the Nutrition Industry for 19 years. She is regularly called upon for her professional comments on health and nutrition related news.

She has also worked one to one with journalists, analysing their diets and health concerns and recommending changes and additions, where appropriate. View More. Search Other Blogs. Lemons Kick-starting your day with the famous lemon water combination has won wide acceptance by the wellness community.

Blueberries When it comes to supplying a ton of antioxidant goodness, nothing quite beats the blueberry. Dark leafy greens Your parents were right when they told you to pile your plate high with greens. Brussels sprouts Brussels sprouts are more than just a Christmas staple.

Papaya Long associated with summer, papayas are widely touted for their mouthwatering sweetness and creaminess.

Healthy insulin and blood sugar regulation is essential for maintaining liver health. So few foods contain enough Vitamin D to meet the daily requirement mcg - IU , so getting enough vitamin D through supplementation can be helpful.

Natural sunlight is also an excellent source of vitamin D, though this may prove difficult for those who spend quite a bit of time indoors. Supplementation with Vitamin D and Vegan vitamin D supplements may help. Vitamin E is a group of 8 fat-soluble compounds that form a powerful antioxidant that can break the chain reactions of oxidative stress that can occur from free radicals.

It is needed for proper immune function and cellular signaling, and evidence shows therapeutic benefit on liver health. Foods rich in vitamin E include olive oil, almonds, and sunflower seeds.

It can also be found in meats, eggs, poultry, avocado, peanut butter, dairy, leafy greens, and fortified cereals. Dandelion root has been traditionally used as a liver tonic, a medicinal substance that can boost vitality.

It has antioxidant properties that help protect the liver against oxidative stress. Dandelion root is also a type of digestive bitter, a substance that stimulates bile production and enhances bile flow from the liver.

Adequate bile production is important for proper digestion of fats and the elimination of toxins and waste products from the liver. work their digestive magic by stimulating the release of the digestive hormone cholecystokinin CCK which stimulates bile flow from the liver and gallbladder as well as digestive enzyme release pancreas.

Dandelion root extracts are commonly available in liquid dropper form. Turmeric is a common yellow spice that exhibits antioxidant-like effects, which can help protect the liver from oxidative stress. Curcumin, the major polyphenol in turmeric, can help manage the impacts of fat accumulation in the liver.

For example, curcumin has been shown to enhance estrogen metabolism and detoxification. By supporting the efficiency of the detox functions, turmeric aids in maintaining a healthy liver.

The bioavailability of curcumin alone is relatively low. You can enhance absorption by consuming turmeric with black pepper or in combination with a source of fat. Choline is a vitamin-like compound that is involved in the metabolism of fats in the liver. It aids in the transport and metabolism of dietary fats and cholesterol, helping to manage the transportation of fats from the liver.

Choline is a major component of phosphatidylcholine , a compound essential for cell structure and function including liver cells. Choline is also an ingredient needed for bile acid production which supports digestion and transportation of fats. You can get adequate choline from choline-rich foods , including beef liver, eggs, beef, chicken, fish, soybeans, and potatoes.

Artichoke leaf works similarly to dandelion root, providing antioxidant-like protection and working as a digestive bitter to support liver health and bile flow. and support metabolic markers. Two major polyphenols in artichoke leaves are luteolin and chlorogenic acid.

These compounds help protect the liver against oxidative stress. Artichoke leaf extract can boost antioxidant enzymes in the liver , including superoxide dismutase SOD and catalase. Beetroot, or beets, is a vegetable that is associated with liver and gallbladder health.

They are rich in antioxidants, most notably betalains , that give beets their notable red-violet color and help protect the liver against oxidative stress.

One type of betalains, called betacyanins, are known for increasing the abundance of Akkermansia bacteria in the gut. These bacteria have been found to improve metabolic health markers , including those often associated with liver issues.

Another major benefit of beets is that they are a natural source of nitrates, which can be converted into nitric oxide in the body. Nitric oxide helps relax and dilate blood vessels, improving blood flow and oxygen delivery to the liver.

This enhanced blood flow can support optimal liver functioning. Ginger contains gingerol and the other active compounds that have antioxidant-like properties that can help manage oxidative stress in the body and support liver health.

Ginger possesses diaphoretic properties, meaning it can support healthy blood flow. Gingerol, one of the main pungent oils in ginger, can manage the production of leukotriene and prostaglandin compounds in the body which can impact blood flow. Cysteine is an amino acid that is used to make glutathione , a major antioxidant in the body.

Glutathione plays a key role in the liver detoxification processes. Cysteine is found in most high-protein foods and is also produced in the body from methionine, an essential amino acid. Supplementation of cysteine is most common in the form of N-acetyl-L-cysteine, or NAC.

At this time, NAC appears to be more bioavailable than glutathione in the supplement form and therefore a better supplement to boost glutathione. Supplementation of NAC has been shown to support healthy levels of liver markers. In higher single doses generally more than 40, IU, or about 12, mcg , vitamin A can be toxic.

Short-term toxicity is caused by one or several repeated incidences of very high doses resulting in symptoms that include severe headache, nausea, vertigo, blurred vision, muscle aches, and lack of coordination. Chronic toxicity occurs when large amounts of Vitamin A build up over a long period of time.

These symptoms are much more serious and sometimes cause liver damage. In early stages, this can be easily reversible. The levels of niacin a person can consume through normal food intake will not lead to problems with the liver. Higher doses are often only possible through long-term supplementation or medication.

Doses of mg of nicotinic acid version of niacin that results in flushing at a time can cause unpleasant symptoms, such as flushing of the skin, but are generally not toxic.

Long term use of high doses, often over 1, mg per day, can be toxic to the liver. Doses of niacin in many B complex formulations are usually well within safe limits. Many liver health supplements have proven benefits. However, it's important to note that the effectiveness depends on the specific supplement, individual needs, and overall health status.

Certain liver health supplements may provide essential nutrients that support liver function. For example, supplements containing vitamins, minerals, and antioxidants that are needed for liver detoxification processes may promote liver health if these processes need additional support.

Antioxidant promoting supplements can help manage oxidative stress that can impact overall health. Be sure to talk to your healthcare provider to understand if supplementation may be appropriate for you. Many non-traditional practitioners have been recommending this unconventional treatment for decades.

Its proponents believe a castor oil pack over the abdomen and liver helps the liver to move particles and cleanse the body.

While there is little medical research on its efficacy, there is some evidence that castor oil itself has numerous beneficial properties. Before you begin, be sure to test a small amount of castor oil on your skin to see if you are sensitive to it.

Plant-based foods like fruits and vegetables, nuts, seeds, herbs and spices, and whole grains are among the best sources of antioxidants.

As an added bonus, they are also typically high in fiber and excellent sources of vitamins and minerals. Some antioxidant-rich foods include blueberries, strawberries, red cabbage, purple grapes, spinach, beets, orange vegetables, avocados, and even some delicious dark chocolate.

Water is by far the beverage of choice for overall health. Look no further than the humble almond. Vitamin E is a powerful antioxidant, combatting free radicals and safeguarding the liver from toxins. In a six-month observational study on individuals a liver condition, researchers found participants who regularly grazed on nuts, like almonds, had improved liver enzymes i.

Be sure to keep a packet of these nutritious nuts stashed in your office drawer when the afternoon slump strikes. Kick-starting your day with the famous lemon water combination has won wide acceptance by the wellness community. But why is it so lauded?

This zesty, zingy fruit rich in vitamin C, which helps to defend it against free radical scavengers. When it comes to supplying a ton of antioxidant goodness, nothing quite beats the blueberry. Blueberries are bursting with anthocyanidins — potent antioxidants that give the berries their distinctive hue.

A growing raft of data suggests these powerhouses help support our immune system iii. Try eating just portions every week. Not berry season? Fear not: go frozen. They will still contain plenty of nourishment — promise! Your parents were right when they told you to pile your plate high with greens.

Dark leafy greens, like kale, spinach, rocket, and Swiss chard, are teeming with vitamins, minerals, and antioxidants. Take chlorophyll, for instance. This compound gives green leafy veggies their famous green pigment. From sautéing to roasting to juicing, you can get your green fix in a variety of delectable ways.

Brussels sprouts are more than just a Christmas staple. For many areas of health. Similar to broccoli, brussels are crammed with soluble fibre, vitamin C, and antioxidants, making them a powerful food to support a healthy liver. Simply drizzle them with olive oil, salt, pepper, and roast for minutes.

Et voila: caramelized, crispy sprouts that everyone will want to help themselves to. Just you watch. Long associated with summer, papayas are widely touted for their mouthwatering sweetness and creaminess.

Beyond being a dazzling addition to any fruit salad, papaya is a rich source of the mighty antioxidant, vitamin C, which helps to combat free radical damage.

In addition to this, papaya also contains the compound, pyrroloquinoline quinone PQQ — another powerful antioxidant, which may play a role in liver health iv. Papayas come in all kinds of shapes and sizes: all are delicious; all are brimming with liver loving antioxidants.

The beauty of this fruit is its versatility: serve in salads, make into chutney, or cook them! Learn more about the powerful effects of antioxidants on heart health here and brain health here.

Packed with a herculean amount of fibre and antioxidants, this vegetable has truly earned its place on this list of liver loving foods. Do any search online and artichoke will come up as a superhero! Try rustling up an artichoke soup, salad, or roast them to unlock the full-spectrum of their stunning flavours.

Oats and oatmeal are high in compounds called beta-glucans. As one study reports, beta-glucans are very biologically active in the body. They help modulate the immune system and fight inflammation , and may help reduce the risk of diabetes and obesity.

The review also notes that beta-glucans from oats may help reduce the amount of fat in the livers of mice, which could also help protect the liver. However, more clinical studies are necessary to confirm this benefit in humans. People looking to add oats or oatmeal to their diet should look for whole oats or steel-cut oats rather than instant oatmeal.

Instant oatmeal may contain fillers such as flour or sugars, which will not be as beneficial for the body. A research review highlights research that associates moderate green tea consumption with lower levels of two enzymes: alanine aminotransferase ALT and aspartate aminotransferase AST.

Both enzymes may increase due to liver injury. In rare cases, green tea extract may cause an increase in these enzymes or of acute liver injury. In these cases, stopping green tea extract consumption typically induced liver recovery.

A systematic review suggests that green tea effects may depend on the health status of the individual, offering moderate benefits to people with nonalcoholic fatty liver disease NAFLD but increasing liver enzymes in people without NAFLD.

A randomized clinical trial found that milligrams mg of garlic powder over 15 weeks significantly improved fat-build ups and comorbidity risk in people with NAFLD. A population study of adults in China suggests that raw garlic consumption may also reduce the risk of liver cancer.

According to a systematic review from , garlic supplementation may also lower AST levels but does not impact ALT levels. However, they highlight that more research is necessary to confirm this effect.

Many dark berries — including blueberries , raspberries , and cranberries — contain antioxidants called polyphenols , which may help protect the liver from damage. Several animal studies have investigated the effect of berries on the liver.

For example, a study suggests that blueberry and cranberry polyphenols reduced liver damage in rats. A study suggests that blueberries reduced liver fibrosis in rats, lowering the rate of liver weight gain and liver enzyme activity.

A study also suggests that blueberries may help to manage age-related liver disease and dysfunction in rats. However, further research is necessary to determine the effect of berry polyphenols on the liver in humans. A study suggests a compound in grape skin and seeds alleviates symptoms of severe liver problems in rats, including liver enlargement, inflammation, and fat buildups.

Eating whole, seeded grapes is a simple way to add these compounds to the diet. A grape seed extract supplement may also provide antioxidants. Grapefruit contains two primary antioxidants: naringin and naringenin. These may help protect the liver from injury by reducing inflammation and protecting the liver cells.

A study suggests that naringin may protect against alcohol-induced liver steatosis by reducing oxidative stress. However, some medications can interact with grapefruit, so people should check with a doctor before adding grapefruit or grapefruit juice to their diet.

The fruit and juice of the prickly pear may also be beneficial to liver health. A article suggests that prickly pear extracts show beneficial effects on the liver in animal studies. However, more research is necessary to determine the bioactive compound that causes these effects, the most appropriate dose, and whether the effects apply to human models.

A review associates plant-based diets with a lower risk of NAFLD and liver fat content. Plant foods they group as healthful include:. Consuming fatty fish and fish oil supplements may help reduce the impact of conditions such as NAFLD.

A population-based cohort study also associates regular fish oil supplementation with lower risks of liver cancer. Leafy Greens Leafy greens like spinach, kale, and Swiss chard are packed with antioxidants, vitamins, and fiber.

Cruciferous Vegetables Broccoli, cauliflower, Brussels sprouts, and cabbage are part of the cruciferous vegetable family, known for their liver-boosting properties.

Fatty Fish Fatty fish like salmon, mackerel, and trout are rich in omega-3 fatty acids, which are known to reduce inflammation and improve liver function. Omega-3s can also help combat fatty liver disease, a condition where excessive fat accumulates in the liver. Olive Oil Olive oil is a heart-healthy fat that supports liver health.

Nuts and Seeds Almonds, walnuts, flaxseeds, and chia seeds are excellent sources of antioxidants, fiber, and healthy fats. These foods can help reduce liver inflammation and support overall liver function. They're also convenient for snacking or adding to salads. Garlic Garlic has been used for centuries for its medicinal properties, including liver support.

Berries Berries like blueberries, strawberries, and raspberries are rich in antioxidants called anthocyanins. Green Tea Green tea is a great beverage choice for liver health. It contains catechins, which support liver function by reducing fat accumulation and inflammation.

In this work in vitro and in vivo studies, with emphasis on humans and animals experiments, have been considered and reviewed according to antioxidant typologies.

Great differences emerge as far as ingested doses, bioavailability and liver ability to accumulate the various compounds. Results available up to now suggest that lycopene-rich foods could be proposed in therapeutic treatment of some liver pathologies.