The liver is the organ’s powerhouse.
It performs a number of important functions, from producing protein, cholesterol, and bile to storing vitamins, minerals, and even carbohydrates.
It also breaks down toxins like alcohol, drugs, and natural metabolic by-products. To stay healthy, it’s important to keep your liver in good shape.
This article will show you the 11 best foods to keep your liver healthy.
1. Coffee
Coffee is one of the best beverages you can drink to support liver health.
Studies have shown that drinking coffee protects against liver disease, even in those who already have problems with the organ.
For example, studies have consistently shown that drinking coffee lowers the risk of cirrhosis or permanent liver damage in people with chronic liver disease.
Drinking coffee can also help reduce the risk of developing liver cancer and have a positive effect on liver disease and inflammation.In fact, it’s linked to a lower risk of death in people with chronic liver disease, which is more beneficial for those who drink three or more cups a day.
These benefits seem to result from its ability to prevent the build-up of fat and collagen, two major markers of liver disease.
Coffee also reduces inflammation and increases levels of the antioxidant glutathione. Antioxidants neutralize harmful free radicals that occur naturally in the body and can damage cells.
While coffee has many health benefits, your tax usually thanks you for your morning cup of tea.
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Coffee increases the levels of antioxidants in the liver and reduces inflammation. It also helps reduce the risk of liver disease, cancer, and fatty liver.
2. Tea
Tea is widely believed to be beneficial for health, but there is some evidence that it can be especially good for the liver.
A Japanese study found that drinking 10 cups of green tea a day was linked to improved markers of liver health.
A small study in people with non-alcoholic fatty liver (NAFLD) found that drinking green tea high in antioxidants for 12 weeks improved liver enzymes and may also help reduce oxidative stress and fat build-up in the body).
Additionally, another review found that people who drank green tea were less likely to develop liver cancer. People who drank four or more cups a day had the lowest risk.
Several studies in mice and rats have also shown the beneficial effects of black and green tea extracts.
For example, one study in mice found that black tea extract reversed many of the negative effects of a high-fat diet on the liver and also improved blood markers for liver health.
However, some people, especially those with liver problems, need to be careful before consuming green tea as a dietary supplement.
In fact, a number of liver damage have been reported from consuming green tea extract supplements.
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Black and green teas help improve liver enzymes and fat levels. However, be careful when ingesting green tea extract as it can be harmful.
3. Grapefruit
Grapefruit contains antioxidants that naturally protect the liver. The two main antioxidants in grapefruit are naringenin and naringin.
Several animal studies have shown that both help protect the liver from damage (13, 14).
Grapefruit is known to work in two ways: by reducing inflammation and protecting cells.
Studies have also shown that these antioxidants can help reduce the development of liver fibrosis, a harmful disease that causes excess connective tissue to develop in the liver. It usually causes chronic inflammation.
In addition, naringenin reduced the amount of fat in the liver of mice after a low-fat diet and increased the amount of enzymes needed to burn fat, which can prevent excess fat from accumulating.
Finally, in rats, naringin has been shown to improve alcohol metabolism and counteract some of the negative effects of alcohol.
So far, the effects of grapefruit or grapefruit juice themselves and not their ingredients have not been studied. In addition, almost all of the studies on the antioxidants in grapefruit have been conducted on animals.
However, recent evidence suggests that grapefruit is a great way to maintain liver health by preventing damage and inflammation. For additional liver support, incorporating a TUDCA supplement can help enhance bile flow and promote overall liver function.
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The antioxidants in grapefruit protect the liver by reducing inflammation and strengthening its defense mechanisms. However, there are no human studies or studies of grapefruit or grapefruit itself.
4. Blueberries and Oxycoccus
Both blueberries and Oxycoccus contain anthocyanins, antioxidants that give the berries a special color. They have also been linked to many health benefits.
Several animal studies have shown that healthy oxycococci and blueberries, along with their extracts or juices, can help keep the liver healthy.
Ingesting these fruits for 21 days protected the liver from damage. In addition, blueberries helped boost the immune response and antioxidant enzymes.
Another experiment showed that the antioxidants often found in blueberries slow down the development of lesions and fibrosis, the development of scar tissue in rat liver.
In-vitro studies have also shown that bilberry extract inhibits the growth of human liver cancer cells. However, further research has to be done on whether these effects can be reproduced in the human body.
Making these berries a regular part of your diet can help ensure your liver receives the antioxidants it needs to stay healthy.
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Berries contain a lot of antioxidants that help protect the liver from damage. They can even help improve immunity and the antioxidant response. However, human studies are needed to confirm these results.
5. Grapes
Grapes, especially red and purple grapes, contain many beneficial plant compounds. The best known is resveratrol, which has many health benefits.
Numerous animal experiments have shown that grapes and grape juice can benefit the liver.
Studies have shown that they can have a number of benefits, including reducing inflammation, preventing damage, and increasing antioxidant levels.
A small study in people with NAFLD showed that adding 3-month-old grape seed extract helped improve liver function.
Since grape seed extract is a concentrated form, you may not see the same effects as eating whole grapes. Several tests are needed before taking grape seed extract for the liver.
However, a wide variety of animals and some human studies show that grapes are a food rich in liver.
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Studies in animals and some humans show that grapes and grape seed extracts protect against liver damage, increase antioxidant levels, and fight inflammation.
6. Opuntia cactus
The Opuntia cactus, scientifically known as Opuntia ficus indica, is a popular type of edible cactus. Fruits and juices are the most commonly consumed.
A 2004 study of 55 people found that an extract of this plant helped reduce symptoms of intoxication.
Participants experienced fewer nausea, dry mouth, and loss of appetite. They also had half the risk of developing a severe hangover if they took the extract before drinking alcohol, which is detoxified by the liver.
The study concluded that these effects were due to a reduction in inflammation that often occurs after drinking alcohol.
Another study in mice found that ingesting opium extract helps normalize enzyme and cholesterol levels when taken with a liver-damaging pesticide. Subsequent studies found similar results.
A recent study in rats aimed to combat the ill effects of alcohol to determine the effectiveness of its optimal juice, rather than extracting it.
In this study, the juice was found to help reduce the amount of oxidative and liver damage after drinking alcohol, and to help maintain stable levels of antioxidants and inflammation.
More human research is needed in place of the extract, especially with fig and opuntia juice. However, previous studies have shown that figs have beneficial effects on the liver.
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The fig and its juice can help relieve symptoms of poisoning by reducing inflammation. They can also help protect the liver from alcohol-related damage.
7. Betsuko
Betsuko is a source of nitrates and antioxidants called betalaine, which are good for heart health and can reduce oxidative damage and inflammation.
It is reasonable to assume that eating beets itself would have similar health effects. However, most studies use beet juice. You can even buy beetroot roots or beet juice from a store or online.
Several studies in rats have shown that beet juice helps reduce oxidative damage and inflammation in the liver, and increases natural detoxifying enzymes.
Although animal studies look promising, no comparable human studies have been conducted.
Other health benefits of beet juice have been observed in animal studies and human reproductive studies. However, more research is needed to confirm the benefits of beet juice for human liver health.
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Betsuko protects the liver from oxidative damage and inflammation while increasing natural detoxifying enzymes. But people need research.
11. Olive oil
Olive oil is considered a healthy fat because it has many health benefits, including beneficial effects on the heart and metabolism.
But it also has a positive effect on the liver.
A small study of 11 people with NAFLD found that consuming one teaspoon (6.5 ml) of olive oil per day improved liver enzymes and fat.
It also increased protein levels, which is linked to a positive metabolic effect.
Participants also had less fat accumulation and better blood flow to the liver.
Several recent studies have found similar effects of consuming olive oil in humans, including lower fat accumulation in the liver, improved insulin sensitivity, and improved blood enzyme levels.
The accumulation of fat in the liver is part of the first stage of liver disease. Therefore, olive oil’s beneficial effects on liver fat and other health issues make it a valuable part of a healthy diet.
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Studies show that consuming olive oil helps reduce liver fat, increase blood flow, and improve liver enzymes.
Conclusion
Your liver is an important organ with many important functions.
Therefore, it is desirable to do everything possible to protect it, and the above foods had a beneficial effect on the liver.
From which:
- reduces the risk of liver disease and cancer
- increase the level of antioxidants and detoxifying enzymes
- protects against harmful toxins
Adding these foods to your diet is a natural and healthy way to improve liver function.
