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11 foods that are good for the liver

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Discover the 11 foods that are good for the liver.

The liver is a potential organ. It performs a wide variety of essential tasks, from the production of protein, cholesterol, and bile to the storage of vitamins, minerals, and even carbohydrates and energy.

It also breaks down toxins like alcohol, medications, and natural by-products of metabolism. Keeping the liver in good shape is important for maintaining health.

For these reasons, in this article you will know the 11 best foods for the liver, so it will stay healthy, you will be able to eliminate toxins and you will begin to take care of your diet.

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What foods are good for the liver?

Saturated fats, alcoholic beverages, toxic substances, and free radicals that circulate through your body tend to deposit in the liver, this leads to different blood diseases, altering the normal function of the body.

That is why below you will discover the 11 foods rich in vitamins and minerals that you can consume to take care of and detoxify the liver and improve your eating habits since they are the most effective to eliminate toxins, chemicals and avoid fatty liver.

1. Coffee

Coffee is one of the best drinks that can be ingested to promote the health of the liver.

The consumption of this infusion has been shown to help detoxify and take care of the liver from diseases, even in those people who already have problems with this organ.

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You should know: Studies conducted by the journal Alimentary Pharmacology and Therapeutics (1) have shown that drinking coffee reduces the risk of cirrhosis, or permanent liver damage, in people with chronic liver disease.

Consuming this drink can also reduce the risk of developing a common type of cancer, which is liver cancer, and this tea has positive effects on liver diseases and inflammation.

It is even associated with a lower risk of death in people with chronic liver disease, greater benefits have been observed in those people who drink coffee at least three cups a day.

These benefits appear to be derived from its ability to prevent the accumulation of fat and collagen, two of the main indicators of liver disease.

Note: Coffee also has properties that decrease inflammation and increase the levels of an antioxidant molecule called glutathione (GSH). Antioxidants neutralize harmful free radicals, which occur naturally in the body.

While coffee has many health benefits, your liver, in particular, will thank you for that cup of the brew in the morning.

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2. Tea

Tea is widely considered to be beneficial to health, but evidence has shown that it may have particular benefits for the liver.

A large Japanese study found that drinking 5-10 cups of green tea per day was associated with better blood indicators of liver health.

Note: Black tea extract can reverse many of the negative effects on the liver due to a high-fat diet, as well as improvements in blood indicators for liver health.

However, some people, especially those who have liver problems, need to be careful before consuming green tea as a supplement.

This is because there have been several reports of liver damage reported to have been caused by the use of supplements that contain green tea extract.

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3. Grapefruit

Grapefruit is in the group of fruits that contains antioxidants, present in their high content of vitamin C, which naturally protects the liver, in addition to detoxifying the body naturally. The two main antioxidants found in grapefruit are naringenin and naringin.

Important: The protective effects of grapefruit occur in two ways: reducing inflammation and protecting cells.

In this sense, these antioxidants can reduce the development of liver fibrosis, a harmful condition in which excessive connective tissue accumulates in the liver. This typically results from chronic inflammation.

To highlight: Until now, the effects of grapefruit or grapefruit juice have not been studied, instead, only the effect of its components have been studied. Also, almost all of the studies on the effects of grapefruit antioxidants have been done in animals.

However, current evidence indicates that grapefruit is a good way to keep the body and especially the liver stable by preventing damage to body function and excess inflammation.

4. Blue and red cranberries

Blue or red cranberries are fruits that contain anthocyanins, antioxidants that give berries their particular colors.

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They have also been linked to many health benefits, including whole blueberries, as well as in extracts or juices, they can help keep your liver healthy.

You should know: The consumption of these fruits for 3-4 weeks together with plenty of water can protect the liver from damage and improve its functions. In addition, blueberries have substances that help increase the response of immune cells and antioxidants against alcohol consumption.

In addition, in vitro studies in humans have shown that blueberry extract can help inhibit the growth of cancer cells in the liver (liver cells). However, more studies are needed to determine if this effect can be replicated in the human body.

Note: Integrating these berries into your regular diet is a good way to ensure that the liver is supplied with the antioxidants it needs to stay healthy, in turn helping to prevent damage to normal body function.

5. Grapes

Grapes, especially red and purple grapes, possess a variety of beneficial plant compounds. The most famous is resveratrol, which has several health benefits.

Important: Researchers from the World Journal of Gastroenterology (2) have found that grapes can have several benefits, including substances that help reduce inflammation, prevent damage and increase the levels of antioxidants in the body that improve liver function.

However, since grape seed extract is a concentrated form of grape, you may not get the same effects from consuming these whole fruits in your diet.

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More studies are needed before recommending opting for grape seed extract for fatty liver.

Note: The wide range of animal tests and some human studies suggest that grape is a very liver-friendly food.

6. Nopal

The nopal is a fruit that is obtained from the cactus called Opuntia, scientifically known as Opuntia ficus-indica, it is a type of popular edible. Both the nopal juice and the Opuntia cactus juice are the most commonly consumed.

It has been used for a long time in traditional medicine as a treatment for ulcers, wounds, fatigue, and liver disease, which is the most common that affects this organ.

You should know: Nopal juice can decrease the amount of oxidative damage and injury to the liver after consuming alcoholic beverages and helps keep antioxidant levels and inflammation stable while helping with liver function.

More human studies are needed, especially using both the prickly pear fruit and juice instead of the extract to reduce toxins.

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7. Beet juice

Beet juice is a source of nitrates and antioxidants called betalains, which can produce health effects such as improving cardiovascular health, reducing oxidative damage, and inflammation.

Note: Eating beets properly would have similar health effects. However, most studies use beet juice, you can buy beet juice at the store or make it at home to enjoy its benefits.

8. Cruciferous vegetables

Cruciferous vegetables like brussels sprouts,  broccoli,  and mustard greens are foods known for their high fiber content and distinctive flavor. They are also high in nutrients that are beneficial to health.

Brussels sprouts and broccoli sprouts increase detoxification enzyme levels and protect the liver from frequent damage.

Additionally, broccoli sprout extract, which is rich in beneficial plant nutrients, improves liver enzyme levels and decreases oxidative stress.

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Tip: You can try roasting vegetables lightly with garlic and lemon juice or balsamic vinegar to make them a tasty and healthy side dish.

9. Walnuts

Walnuts are rich in fat, nutrients including the antioxidant vitamin E   and plant-based nutrients that are beneficial to the organs.

This composition is linked to several health benefits, especially for heart health, but also potentially for fatty liver.

Important: For people with nonalcoholic fatty liver disease ( Non- Alcoholic Fatty Liver Disease, NAFLD), consuming walnuts can help improve liver enzyme levels in a natural.

Although more high-quality studies are needed, preliminary data indicates that nuts are an important food group for fatty liver health.

10. Fatty fish

Fatty fish are foods that have omega-3 fatty acids, which are healthy fats that reduce inflammation and have been associated with a lower risk of heart disease.

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The fats found in fatty fish are also good for the liver.

Note: According to data provided by the Spanish Food Book (3), foods such as eel help prevent fat accumulation, maintain normal enzyme levels, fight inflammation and improve insulin resistance.

While consuming foods like fatty fish rich in omega-3 appears to be beneficial for the liver, also adding more omega-3s to the regular diet is not the only thing to consider. The omega-3 to omega-6 ratio is also important.

Important: Most people eat foods much higher in omega-6 fats than recommended in the diet, which is found in many plant-based oils. If the ratio of omega-6 to omega-3 is too high it can promote the development of liver disease.

Therefore, it is a good idea to also reduce your omega-6 intake.

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11. Olive oil

Olive oil is considered one of the healthy fat foods due to its many health benefits, including positive effects on the heart and metabolic health. In addition, it has positive effects on the liver.

In addition, habits such as the consumption of foods such as olive oil in humans help to have a better sensitivity to insulin and improved blood levels of liver enzymes in your body that are especially affected by alcohol consumption.

You should know: The accumulation of fats in the liver is part of the first stage of the disease in that organ. Therefore, the positive effects of olive oil on liver fat, as well as other health aspects, make it a valuable part of a healthy diet.

Likewise, a good diet together with good routine habits, help to prevent the functioning of vital organs from being affected by excess toxins that circulate in the blood.

Tip: The consumption of a teaspoon (6.5 ml) of olive oil per day improves the levels of liver enzyme and fats, it also increases the levels of a protein associated with positive metabolic functions and effects, it benefits the decrease of the accumulation of fats and better blood flow in said organ.

In this sense, an intake rich in properties such as fiber, proteins, plenty of water, and nutritious food, favors that these functions are maintained at a balanced rate, providing the energy necessary for the proper functioning of the body

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