Vital to a well-balanced diet, foods that cleanse your liver are thankfully easy to find. But why should you pay attention to these specific types of foods?
The liver is one of our most important organs for our overall health—so taking care of it should be a top priority, according to Leah Kaufman, MS, RD, registered dietitian at NYU Langone Health. “The liver has many functions, but one of which is to eliminate wasteful substances from the body in the form of bile,” Kaufman says. “Therefore, it is important to keep your liver healthy.”
An unhealthy liver can cause more health problems in the long run, so there are a few things you’ll want to keep in mind when taking care of it. She recommends avoiding excess alcohol, high fatty foods, and simple sugars as the best way to keep your liver clean and functioning well. You’ll also want to exercise regularly and pick healthy foods. Here are Kaufman’s picks for the best, liver-friendly foods:
Blueberries
Kaufman recommends including a variety of foods filled with antioxidants into your diet to help cleanse the liver and decrease toxins. Studies show that foods like blueberries are not only rich with antioxidants to protect the liver from free radicals, but they also have anti-inflammatory properties and may inhibit the growth of cancer cells in the liver.
Leafy Greens and Cruciferous Veggies
Leafy greens are another food that is rich in antioxidant properties, says Kaufman. Foods like Kale, cabbage, and arugula are also great sources of chlorophyll, which is a natural compound that is known for its detox properties and ability to enhance liver function.
Cruciferous veggies, which include broccoli, cauliflower, and Brussels sprouts, are also known to boost liver health and protect the liver cells. A study done on mice shows that broccoli played a major role in reducing the risk of fatty liver disease.
Tomatoes
Tomatoes are another food that Kaufman said is rich in antioxidants to protect the liver from free radicals and help it cleanse out impurities from the body. Studies also show that tomatoes can help reduce the risk of fatty liver disease, which can lead to cirrhosis, scarring of the liver, or even liver cancer.
Beets
Kaufman also recommends beets as an antioxidant-rich food you can turn to for your liver. Studies show that beet juice can protect the liver from free radical damage and oxidative stress. It can also reduce the fat that might grow around the organ.
Flaxseeds
From lowering cholesterol to lowering the risk of certain diseases, flaxseeds come with loads of health benefits. Kaufman likes the food for your liver as it is high in omega-3 fatty acids, which studies show can help reduce fat that may grow around the liver.
Salmon and Other Fatty Fish
Another food rich in omega-3 fatty acids is fatty fish, which include salmon, mackerel, herring, sardines, and tuna. Omega-3 fatty acids are known to reduce inflammation. Kaufman agrees and especially recommends salmon for the liver. Known as the ultimate anti-aging beauty food (and a favorite amongst many celebs), salmon is known to be good for your brain and gut health while also lowering liver fat.
Coffee
If you need more reason to justify your daily cup of joe, studies show that drinking coffee can help prevent many different types of liver diseases. One study done in 2016 shows that coffee can lower the risk of fatty liver disease, and another study done in the same year shows that drinking two cups of coffee may help protect from permanent liver damage if you’re already dealing with chronic liver disease.
Olive Oil
It’s one of the best cooking oils, and you can even drink it daily. Olive oil is a powerhouse and comes with many health benefits, such as fighting diabetes, boosting heart and gut health, strengthening bones, and reducing high blood pressure. As for the liver, studies show that olive oil can reduce inflammation and fat around the liver and lower elevated liver enzymes.
Garlic
On top of adding flavor to any dish, garlic is packed with minerals, sulfur compounds, vitamins A and C, and fiber to promote health and prevent disease. It is known to boost your immunity, protect against inflammation, may protect against certain cancers, and lower blood pressure. It also makes for one of the best liver detox foods out there. Studies show that garlic can help reduce fat around the organs and reduce the risk of liver disease.
Citrus Fruits
Whether you drink orange juice daily as part of your breakfast meal or drink water with lemon, citrus fruits are great for flushing out toxins in your liver. Studies show that drinking orange juice daily can reduce your risk of fatty liver disease.
Nuts
Nuts such as walnuts, hazelnuts, and almonds are packed with so much nutritional value (you’ll find antioxidants, fiber, vitamin E, and healthy fats to name just a few), and they make for a great snack option or added garnish to a meal. Some health benefits include maintaining or lowering cholesterol levels, reducing inflammation, and helping us maintain a healthy weight.
With your liver, preliminary studies show that nuts may have a positive effect on reducing the risk of nonalcoholic fatty liver disease. But more studies are needed to prove it.