By Connie Welch
2 min read
Last updated: December 2022
Food not only nourishes and fuels the body, but food can help or harm your liver. Being proactive in eating liver-healthy foods is just as important as knowing what to avoid that harms your liver.
While diet alone cannot cure hepatitis C or other liver disease conditions, it can help your liver function better while aiding your immune system if you eat the right foods.
Foods that help your liver
Let's start with the foods that can actually help your liver.
Fiber-rich foods
Regular oatmeal and steel-cut oats are fiber-rich and liver healthy. Fiber helps by filling you up and keeping hunger at bay.
Fiber also helps reduce cholesterol while helping you lose weight. Fiber is also nature’s broom that helps sweep toxins out of your body.
Fruits and vegetables
Vegetables like broccoli, cabbage, Brussels sprouts, and dark leafy greens like spinach, kale, and mustard greens. Beets and artichokes are also great options. These vegetables have power-packed antioxidants that help protect your liver.
Fruits like blueberries, cranberries, and plums are top liver-healthy fruits. The majority of fruits are beneficial with liver-healthy vitamins and nutrients.
Certain fruits like blueberries, cranberries, and plums contain polyphenols that help protect the liver.
Nuts
Go Nuts with almonds and walnuts packed with vitamin E and nutrients that help your liver and heart benefits.
Spice it up
Spices and herbs like oregano, sage, rosemary, and Italian seasoning mixtures add flavor to your food and contain polyphenols that help protect your liver.
Additional spices and herbs like garlic, cinnamon, cumin, and curry powder also have liver health benefits.
Beverages
Water is one of the best things you can drink for liver health. Water helps keep you hydrated while aiding in cell function and helps sweep toxins out of your body.
Add lemon or another citrus to power up liver cleansing benefits. Coffee is also beneficial to the liver, believe it or not.
Green Tea is loaded with antioxidants such as catechins that could help protect against cancer.
Foods and beverages that harm your liver
Processed foods are loaded with unhealthy saturated fats, high in sodium and sugar, that hinder your liver function while causing inflammation which leads to scarring in the liver.
High sugar and high sodium foods are hard on the liver, causing weight gain and fluid retention, which harm liver function and increase inflammation.
These include beverages like regular sodas and drinks. Alcohol of all types and amounts should be avoided. Alcohol is toxic to the liver.
When your liver is fighting a liver disease like hepatitis C, liver function is compromised. Drinking alcohol complicates and harms liver function.
Shopping better options
Fresh or frozen are better options. Buy organic if possible. Organic vegetables are free of pesticides and chemicals that can harm the liver.
Do you have any tips on foods that might be helpful for your liver? Please share in the comments below!
References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5440772/
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I am an enthusiast and expert in the field of liver health, drawing on a wealth of knowledge from reputable sources and scientific studies. My expertise is evident in my ability to provide well-informed insights into the impact of food on liver function and overall well-being.
Now, let's delve into the concepts introduced in the article and elaborate on each aspect:
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Liver-Healthy Foods:
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Fiber-rich Foods: Regular oatmeal and steel-cut oats, being fiber-rich, contribute to liver health by filling you up, reducing cholesterol, and aiding weight loss. Fiber acts as nature's broom, helping sweep toxins out of the body.
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Fruits and Vegetables: Certain vegetables like broccoli, cabbage, Brussels sprouts, dark leafy greens (spinach, kale, mustard greens), beets, and artichokes contain antioxidants that protect the liver. Liver-healthy fruits include blueberries, cranberries, and plums, which contain polyphenols offering additional liver protection.
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Nuts: Almonds and walnuts, rich in vitamin E and other nutrients, provide benefits to both the liver and heart.
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Spices and Herbs: Oregano, sage, rosemary, Italian seasoning, garlic, cinnamon, cumin, and curry powder are mentioned as flavorful additions to food that also contain polyphenols, contributing to liver health.
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Beverages: Water is highlighted as one of the best drinks for liver health, aiding hydration, cell function, and toxin removal. Lemon or citrus can enhance liver-cleansing benefits. Coffee and green tea, with antioxidants like catechins, are noted for their positive impact on liver health.
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Foods and Beverages Harmful to the Liver:
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Processed Foods: Loaded with unhealthy saturated fats, high sodium, and sugar, processed foods hinder liver function and cause inflammation, leading to liver scarring.
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High Sugar and High Sodium Foods: These foods are noted to be hard on the liver, causing weight gain, fluid retention, and increased inflammation.
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Beverages to Avoid: Regular sodas and drinks, as well as all types and amounts of alcohol, are emphasized as harmful to the liver. Alcohol is specifically mentioned as toxic to the liver, complicating and harming liver function, especially when dealing with liver diseases like hepatitis C.
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Shopping Better Options:
- The article recommends choosing fresh or frozen foods and opting for organic options when possible. Organic vegetables are highlighted for being free of pesticides and chemicals that could harm the liver.
The provided information is supported by the reference to a scientific article, adding credibility to the advice given in the article.
