11 Yummy Foods That Are Good for Your Liver

Holistic Nutrition

The liver is the organ that performs different important tasks from producing proteins, cholesterol and bile, to storing mineral, vitamins and even carbs. The liver also breaks down toxins such as medications, alcohol and natural byproducts of metabolism.

You can keep your liver healthy by eat some foods that is good for your liver. This is what this article is all about, the good food to keep your liver in good shape.


Some studies came out showing that people that drink at least three cups coffee could prevent liver disease. More so, it could heal those that already has developed liver disease. That is since coffee can lower the risk of cirrhosis or permanent liver damage for people that has chronic liver disease.

The reasons why coffee benefits the liver is that it has the ability to prevent buildup of collagen and fat in the liver.

Coffee could also reduce the risks of developing liver cancer, and has been found to reduce inflammation of the liver and increases the levels of the antioxidant glutathione. Antioxidants neutralize harmful free radicals, which are produced naturally in the body and could result into cell damage.


Drinking five to ten cups of green tea each day could improve your blood markers of liver health. This was according to a Japanese study. Still, a study that focused on the condition of non-alcoholic fatty liver disease did indicate that if patients drank green tea for 12 weeks, their lover enzyme levels could improve, and oxidative stress and fat deposits in the liver could drop.

However, it is not only the green tea that is high in antioxidants that is beneficial to your liver health. Black tea could give you the same results. The only thing is that some people that already have liver damage do not respond well when taking green tea extract, and should rather avoid it as it could cause damage.


High in antioxidants, particularly naringenin and naringin, found in grapefruit can protect your liver from injury. Grapefruit protects the liver by reducing inflammation and by protecting the cells. More so, there has been some studies that have indicated that these antioxidants may lessen the advancement of hepatic fibrosis. Hepatic fibrosis is a harmful condition in which excessive connective tissue builds up in the liver. The result of this condition is chronic inflammation.

In addition, the antioxidant naringenin has been found to be effective in decreased the amount of fat in the liver and increased the number of enzymes necessary for burning fat. This then helps to prevent excess fat from accumulating. Whereas naringin is effective at improving the ability to metabolize alcohol and offset some of alcohol’s harmful effects.

This all said most of the research has been on animals and not humans. More so, the studies looked that the effects of grapefruit juice instead of the isolated components within the fruit. Nevertheless, there is still enough of an indication that grapefruit is good for your liver.

The berries: blueberries and cranberries

The berries, blueberries and cranberries, contain the antioxidant anthocyanins. This antioxidant is what give berries their characteristic colors and this is also good for your health.

By having these fruit as part of your diet for at least three to four weeks, could protect your liver. That is since blueberries can help to increase immune cell response and antioxidant enzymes. Also, these berries can slowed the development of lesions and fibrosis, the development of scar tissue, in the liver. Plus, blueberry extract has even been shown to inhibit the growth of human liver cancer cells.

Although more research is needed, it is a good idea to include blueberries and cranberries into your diet to supply your liver with the antioxidants to keep it healthy.


Red and purple grapes have a selection of beneficial plant compounds. The best known is resveratrol, found in the skin of red grapes.

The benefits of grapes are that they can lower inflammation, avert damage and increase antioxidant levels.

Either eating fresh grapes or taking grape seed extract for three months will improve your liver function.

Prickly Pear

Prickly pear, or Opuntia ficus-indica, is the fruit of a cactus.

Besides being a good cure for a hangover, this fruit could reduce nausea, dry mouth and a lack of appetite, if eaten before drinking alcohol. That is since this fruit reduces the inflammation that happens after you drink alcohol. Plus, the fruit helps to normalize enzyme and cholesterol levels, which otherwise could have been harmful to the liver. This means that prickly pears protect the liver.

Beetroot juice

Beetroot juice, which is packed with nitrates and antioxidants like betalains, can improve your hearth health and lesson oxidative damage and inflammation. But the benefits of beetroot is not just limited to the juice, eating the beets themselves could give you the same results of increasing the liver’s natural detoxification enzymes.

Cruciferous vegetables

Cruciferous vegetables, namely Brussels sprouts, broccoli and mustard greens, have a high fiber content and beneficial plant compounds.

These vegetables could increase the levels of detoxification enzymes and protect the liver from damage. In addition, people with a fatty liver can benefit from these vegetables since they are high in beneficial plant compounds, improved liver enzyme levels and decreased oxidative stress.

Add some garlic and lemon juice to your broccoli and sprouts the next time you roast them, it will be a healthy dish that could be good for your liver.


High in fats, nutrients, as well as the antioxidant vitamin E, and beneficial plant compounds, nuts are not just good for your heart but also for your liver. That is since nuts increases your levels of liver enzymes.

Fatty Fish

Fatty fish, like sardines or salmon, is rich in omega-3 fatty acids, which are healthy fats that reduce inflammation and have been associated with a lower risk of heart disease. But they can be great for your liver too. As they prevent the buildup of fat in the liver, keep enzyme levels normal, fight inflammation and improve insulin resistance.

Closing note

Your liver has many important functions. You should ensure it is protected and the foods listed above does just that. They to that by lowering your risk of liver disease and cancer, raising antioxidant and detoxification enzyme levels and offering protection from harmful toxins. Therefore, add them to your diet to make sure that you are keeping your body naturally healthy and your liver functioning as it should.