9 Foods That Are Good For Your Liver

The liver is a powerhouse of an organ. The liver is a large, meaty organ that sits on the right side of the belly. Weighing about 3 pounds, the liver is reddish-brown in color and feels rubbery to the touch. Normally you can't feel the liver, because it's protected by the rib cage. Liver performs a variety of essential tasks, ranging from producing proteins, cholesterol and bile to storing vitamins, minerals, and even carbohydrates. The liver has two large sections, called the right and the left lobes. The gallbladder sits under the liver, along with parts of the pancreas and intestines. The liver and these organs work together to digest, absorb, and process food. It also breaks down toxins like alcohol, medications, and natural byproducts of metabolism. Keeping your liver in good shape is important for maintaining health. This article lists the 9 best foods to eat to keep your liver healthy.

# Garlic

Garlic is loaded with good-for-you vitamins and minerals like manganese, selenium, vitamin C, vitamin B6, and other antioxidants, including allicin. Garlic is great for cleansing your liver. It helps activate enzymes in the liver that help clear out toxins. It also contains two natural compounds called allicin and selenium, which aid in the liver-cleansing process and protect the liver from toxic damage.Moreover, garlic reduces cholesterol and triglyceride levels, which can overload the liver and hamper its functioning.

Garlic has anti-inflammatory benefits and helps blood flow more easily through the body. Several studies found that blood pressure was lowered by 10% when the participant took garlic supplements. Keep in mind that the supplement doses are fairly high—600 to 1,500 mg of aged garlic extract. That’s the equivalent of roughly four cloves of garlic a day, so start chopping.

# Grapefruit

Grapefruit has one of the highest water contents of any fruit. That makes it good for overall health. Grapefruit is low in calories but very rich in nutrients. It is also an excellent source of vitamins A and C. Grapefruit delivers a lot of nutrition and water for very few calories: there are just 39 calories in one half of a grapefruit. So it's a great choice if you want to boost your intake of high nutrient, low calorie foods. Grapefruit is good source of vitamin C, pectin and antioxidants, grapefruit also aids the natural cleansing process of the liver. It also contains glutathione, a powerful antioxidant that neutralizes free radicals and detoxifies the liver. Glutathione also helps in the detoxification of heavy metals. Moreover, the flavonoid naringenin in grapefruit helps break down fat. Drink a small glass of freshly squeezed grapefruit juice or enjoy the whole fruit with your breakfast daily.

Several studies have shown that people who eat half a fresh grapefruit or drink grapefruit juice before each meal lose more weight than people who do not. Grapefruit is good for your heart. It reduces levels of triglycerides, another type of fat—like "bad" LDL cholesterol—which can quickly clog up your arteries.

Grapefruit is a rich source of antioxidants, such as vitamin C. These can help combat the formation of free radicals, which experts believe give rise to cancer. A small grapefruit can provide 68.8 mgTrusted Source of vitamin C. The recommended adult intakeTrusted Source of vitamin C is 75 mg per day for women and 90 mg for men.

# Beetroot

Beetroot comes from the same family as sugar beets. However, it is genetically and nutritionally different. Sugar beets are white, and manufacturers tend to use them for extracting sugar and sweetening processed foods. It is not possible to extract sugar from beetroot, which is mostly red or gold. Beetroot provides a wide range of possible health benefits, such as reducing blood pressure, improving digestion, and lowering the risk of diabetes. Beets contain an antioxidant called alpha-lipoic acid. This compound may help lower glucose levelsTrusted Source and increase insulin sensitivity.

Apart from this Beetroots are another powerful food for cleansing and supporting liver function. High in plant flavonoids and beta-carotene, they help stimulate and improve overall liver function. Moreover, beetroots are natural blood purifiers.

# Lemons

Lemons are an excellent source of Vitamin C which is linked primarily to immunity strengthening. It help detoxify the liver mainly due to the antioxidant D-Limonene present in it, which helps activate enzymes in the liver that aid detoxification.Moreover, the high amount of vitamin C in lemons helps your liver produce more enzymes to aid digestion. Lemons also boost mineral absorption by the liver.Make lemon water at home by adding the juice of 1 lemon to a jar of water. You can even add chopped lemons to it. Drink this water at regular intervals. If desired, add a little honey.

Apart from being a storehouse of Vitamin C, lemons are also enriched with Vitamin B6, copper, potassium, magnesium, zinc, flavonoids, antioxidants and phosphorus. Adding lemon to your diet will help keep digestion and tummy troubles like constipation at bay.

# Green Tea

Green tea is made from the Camellia sinensis plant. The dried leaves and leaf buds of Camellia sinensis are used to produce various types of teas. Green tea is not fermented and is produced by steaming fresh leaves at high temperatures. During this process, it is able to maintain important molecules called polyphenols, which seem to be responsible for many of the benefits of green tea. Green tea contains 2% to 4% caffeine, which affects thinking and alertness, increases urine output, and may improve the function of brain messengers important in Parkinson's disease.

By drinking green tea daily, you can help your body flush out toxins and fat deposits, while increasing hydration levels.A 2002 study published in the International Journal of Obesity found that the catechins in tea help stimulate lipid catabolism in the liver. This in turn prevents fat accumulation in the liver. This healthy beverage also protects the liver from the damaging effects of toxic substances like alcohol.Green tea is also beneficial in treating or preventing liver disease. According to a 2009 study published in Cancer Causes and Control, people who drink green tea have a lower risk of developing liver cancer.

# Coffee

Coffee has been both praised and mocked for centuries. It has been blamed to cause impotence and madness, other times a cure for laziness or 'gift from heaven'. Coffee contains magnesium and potassium, which helps the human body use insulin, regulating blood sugar levels and reducing your craving for sugary treats and snacks.

Studies have shown that drinking coffee protects the liver from disease, even in those who already have problems with this organ. Drinking coffee may also help reduce the risk of developing a common type of liver cancer, and it has positive effects on liver disease and inflammation. Coffee also decreases inflammation and increases levels of the antioxidant glutathione. Antioxidants neutralize harmful free radicals, which are produced naturally in the body and can cause damage to cells.

One study has shown that coffee may decrease the risk of developing prostate cancer in men by 20%, and endometrial cancer in women by 25%. People in the test group drank four cups of coffee a day. Caffeine may also prevent developing of basal cell carcinoma, the most common type of skin cancer

# Grapes

Grapes come in different colors and forms. There are red, green, and purple grapes, seedless grapes, grape jelly, grape jam and grape juice, raisins, currents, and sultanas, not to mention wine. Grapes are a good source of fiber, potassium, and a range of vitamins and other minerals. Grapes are suitable for people with diabetes, as long as they are accounted for in the diet plan. Studies have found that they can have various benefits, including lowering inflammation, preventing damage and increasing antioxidant levels. A small study in humans with NAFLD showed that supplementing with grapeseed extract for 3 months helped improve liver function.

Grapes contain water and fiber. These can help people stay hydrated, keep bowel movements regular, and reduce the risk of constipation.

# Nuts

Nuts are among the best sources of plant-based proteins. According to a 2017 review studyTrusted Source, a diet rich in nuts may help prevent risk factors, such as inflammation, for some chronic diseases. Nuts are a good source of healthful fats, fiber, and other beneficial nutrients. Nuts are high in fats, nutrients — including the antioxidant vitamin E — and beneficial plant compounds. This composition is responsible for several health benefits, especially for heart health, but potentially also for the liver. Nuts are highly nutritious. One ounce (28 grams) of mixed nuts contains 173 calories, 5 grams protein, 16 grams fat, 6 grams carbs and 3 grams fiber. The carb content of nuts is highly variable. Hazelnuts, macadamia nuts, and Brazil nuts have fewer than 2 grams of digestible carbs per serving, while cashews have almost 8 digestible carbs per serving.

The nuts with the highest fiber content per 1-ounce (28-gram) serving are

- Almonds: 3.5 grams
- Pistachios: 2.9 grams
- Hazelnuts: 2.9 grams
- Pecans: 2.9 grams
- Peanuts: 2.6 grams
- Macadamias: 2.4 grams
- Brazil nuts: 2.1 grams

# Olive Oil

Olive Oil is fast becoming the world's favourite oil. Olive oil has been a staple of Mediterranean cultures for thousands of years, dating back to the Ancient Greeks and Romans, and it remains the most popular cooking oil in the region to this day. Olive oil is the fat which is obtained from crushing olives, a fruit that is primarily grown and cultivated in the Mediterranean region. Olive oil is considered a healthy fat because of its many health benefits, including positive effects on heart and metabolic health. Olive Oil has less fat accumulation and better blood flow in the liver. Several studies have found that olive oil consumption in humans, including less fat accumulation in the liver, improved insulin sensitivity, and improved blood levels of liver enzymes.