What foods protect the liver?

The liver is responsible for breaking down carbohydrates, making glucose, and detoxing the body. It also stores nutrients and creates bile, which is necessary to digest and absorb the nutrients in food properly. There are many foods and drinks that a person can consume to help protect the liver.

Liver health is vital for overall health. Liver dysfunction can lead to liver disease, metabolic disorder, and even type 2 diabetes.

While it may be impossible to manage all risk factors, consuming certain foods and drinks may help promote liver health.

In this article, we will cover the best foods for liver health, their beneficial effects for the organ, and some foods to avoid.

Top foods and drinks for liver health

Some of the best foods and drinks that are good for the liver include:

1. Coffee

A 2013 review that appears in the journal Liver International suggests that over 50 percent of people in the United States consume coffeedaily.

Coffee appears to be good for the liver, especially because it protects against issues such as fatty liver disease.

The review also notes that daily coffee intake may help reduce the risk of chronic liver disease. It may also protect the liver from damaging conditions, such as liver cancer.

A 2014 study that appears in the Journal of Clinical Gastroenterology suggests that the protective effects of coffee are due to how it influences liver enzymes.

Coffee, it reports, seems to reduce fat buildup in the liver. It also increases protective antioxidantsin the liver. Compounds in coffee also help liver enzymes rid the body of cancer-causing substances.

2. Oatmeal

Consuming oatmeal is an easy way to add fiber to the diet. Fiber is an important tool for digestion, and the specific fibers in oats may be especially helpful for the liver. Oats and oatmeal are high in compounds called beta-glucans.

As a 2017 study in the International Journal of Molecular Sciences reports, beta-glucans are very biologically active in the body. They help modulate the immune system and fight against inflammation, and they may be especially helpful in the fight against diabetes and obesity.

The review also notes that beta-glucans from oats appear to help reduce the amount of fat stored in the liver in mice, which could also help protect the liver. More clinical studies are necessary to confirm this, however.

People looking to add oats or oatmeal to their diet should look for whole oats or steel-cut oats, rather than prepackaged oatmeal. Prepackaged oatmeal may contain fillers such as flour or sugars, which will not be as beneficial for the body.

3. Green tea

A 2015 study in the World Journal of Gastroenterology notes that green tea may help reduce overall fat content, fight against oxidative stress, and reduce other signs of nonalcoholic fatty liver disease (NAFLD).

It is important to note that tea may be better than extracts, as some extracts may damage the liver rather than heal it.

The study notes that there are still no specific recommendations for people with this condition to consume tea or tea extracts, but the link to liver health is promising.

4. Garlic

Adding garlic to the diet may also help stimulate the liver. A 2016 study that appears in the journal Advanced Biomedical Research notes that garlic consumption reduces body weight and fat content in people with NAFLD, with no changes to lean body mass. This is beneficial, as being overweight or obese is a contributing factor to NAFLD.

5. Berries

Many dark berries, such as blueberries, raspberries, and cranberries, contain antioxidants called polyphenols, which may help protect the liver from damage.

As a study in the World Journal of Gastroenterology suggests, regularly eating berries may also help stimulate the immune system.

6. Grapes

The study that features in the World Journal of Gastroenterology reports that grapes, grape juice, and grape seeds are rich in antioxidants that may help the liver by reducing inflammation and preventing liver damage.

Eating whole, seeded grapes is a simple way to add these compounds to the diet. A grape seed extract supplement may also provide antioxidants.

7. Grapefruit

The World Journal of Gastroenterology study also mentions grapefruit as a helpful food. Grapefruit contains two primary antioxidants: naringin and naringenin. These may help protect the liver from injury by reducing inflammation and protecting the liver cells.

The compounds may also reduce fat buildup in the liver and increase the enzymes that burn fat. This may make grapefruit a helpful tool in the fight against NAFLD.

 Source: Medical News Today